Jock Zonfrillo Workout Routine And Diet Plan

Jock Zonfrillo workout and diet plan

Grab all the details about the Scottish television presenter and former chef Jock Zonfrillo’s workout routine and diet plan that enables him to stay in shape throughout the year.

Jock Zonfrillo was born on August 4 1976 in Glasgow, Scotland. You probably best know him in the Australian competitive cooking show called Masterchef Australia where he appears as a Judge alongside others like Andy Allen and Melissa Leong.

If you’re one of his followers on the show you probably noticed how great his body is well-shaped, and how fit he looks. So if you also desire to have the same body as that of Jock Zonfrillo and wondering how Zonfrillo stays fit, then you’re in the right place.

Because I will be giving you all the details about Jock Zonfrillo’s workout routine and diet plan in this article. Just keep reading. 

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Jock Zonfrillo Workout Routine

Jock Zonfrillo Workout routine

By now I guess we all know that Jock Zonfrillo is a very busy person doing different things including being on cooking shows, teaching some upcoming chefs, and am sure you’re wondering how Zonfrillo keeps himself fit.

Well, I made some research about his workout routine but what I found out will surprise most of you maybe some of you will even be disappointed.

When Jock Zonfrillo was talking to, he said when he hangs around with his children they help all his muscles in the body to get moving, lifting them on his shoulders, rolling around on the floor plus playing with them in the park is his form of exercise.

He also added that his fast metabolism plays a big role in his staying fit despite being around food most of the time. But like I said his workout routine might disappoint some of you so if you’re among the disappointed ones I have a workout plan that will help you get lean like Jock Zonfrillo.

We will be focusing mainly on weight training so that we can burn fat and build muscle at the same time. let’s get to it

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Weight training

We will be doing these exercises four days a week focusing on different parts of the body each day and since we are not focusing on bulking it will be wise to keep the resting period between sets short, around one minute or thirty seconds.

Sets: 4

Reps: 15,12,10,8


  • Push-ups
  • Pull-ups
  • Bench press
  • Dumbbell flyes
  • Lat pulldowns 
  • Cable rows
  • Shoulder press
  • Lateral raises
  • Shrugs


  • Squats
  • Jump squats
  • Weighted squats
  • Barbell front squats
  • Leg press
  • Lunges
  • Leg extension
  • Stiff-leg deadlift


  • Wide grip push-ups
  • Diamond push-ups
  • Biceps dumbbell curls
  • Barbell curls
  • Hammer curls
  • Triceps pushdowns
  • Triceps bench press
  • Triceps dumbbell kickbacks


  • Smith machine squats
  • Hack squats
  • Crusty lunges
  • Single leg pushdown
  • Hip thrusters
  • Hip abduction
  • Calf raises
  • Hyperextension


For cardio, we will do HIIT type of cardio in order to preserve muscle. We shall be sprinting for 30 seconds then walk as we are resting and we repeat the same process four times. We shall be doing this for three days a week.

The cardio workouts will not only help you burn fat but also improve your heart performance and improve your body posture.

Also read about; Addison Rae Workout Routine And Diet Plan 

Jock Zonfrillo Diet Plan


Jock Zonfrillo Diet plan

Without beating around the bush Jock Zonfrillo doesn’t have a specific diet plan that he follows, during the same interview with Zonfrillo said;

“Dieting isn’t my thing, I love food too much and also have such a fast metabolism I always seem hungry.” 


He also added;

“The five key things that are always in my kitchen are pancetta, HP sauce, parmesan, pasta, and lemons. With those up my sleeve, I can make a lot of different dishes.”


But before you leave I have a diet plan that can help you also get in shape like Jock Zonfrillo, I mean let’s be honest we all can’t have a fast metabolism some of us have to put in some extra work to get results, and a lot of studies shows that diet carries a big percentage in the way our bodies look. Let’s get to it


  • Smoothie made with oats, fruits, egg, almond milk, and protein powder (optional)


  • Chicken
  • Rice
  • Veggies


  • Leftover chicken sandwich

 Cheat day

  • Pizza, chicken wings, or taco bell

That’s all I have for you about the Jock Zonfrillo diet plan but remember you can always replace any meal in case you don’t like what I have listed above with one of your choices as long as it is healthy.

Final Thought

Jock Zonfrillo’s well-shaped body might be so because of his first metabolism or his advantage of being a chef that he knows the kind of food that helps him boost his metabolism.

But that might not be the same case with you if you decide to follow some of the workout and diet plans I have provided in this article and you also stay consistent will also get a well-shaped body like Jock Zonfrillo.

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