Mike “The Situation” Sorrentino’s Diet and Abs Workout

by Megan on January 26, 2010

This past fall’s surprise hit TV show, Jersey Shore, certainly stirred up some controversy when it aired on MTV, and the cast members have quite a lot to do with the show’s success. Of the eight housemates, Mike “The Situation” Sorrentino is probably the fittest. But would you let him be your personal trainer? The 27-year-old reality TV star is an assistant manager and personal trainer at Gold’s Gym, and in a video interview with Us magazine he shares a few secrets to get his rock hard abs.

Mike suggests working out five to six days a week including at least 30 minutes of cardio. Regarding your diet, you’ll need to cut out processed foods including cookies, candies, cakes, snacks and sugary foods, also cutting out sodas and opting for water.

When it comes to the actual workout, Mike says you should only work your abs every other day along with your lower back. While he won’t divulge the exact exercises, Mike does say that they are pretty difficult to do. He will, however, help any (no doubt paying) client to successfully pull them off.

“Once you get to the difficult ones they’re just insane. I’m like hanging upside down just to get them right!” he told Us magazine. “It looks like I’m doing gymnastics.”

Celeb Diet Doc…
Good advice on the diet…. and that’s just “The Situation.”


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{ 37 comments… read them below or add one }

Zach April 8, 2010 at 11:48 am

Sure cutting out processed foods, sugars and starches is essential for a great body, but let's be serious…The Situation like so many others is a product of steroids. How can I say this. Simple. When you saw him during the 'off season' he was extremely soft and bloated, a sure sign of bulking drugs. Now he has transformed himself into a leaner harder version in time for the new season…a product of cutting steroids like winstrol. The video is hilarious..all his counterparts are laughing at him as he explains the importance of a good diet, like they know something we don't. I'm not a hater. I'm glad he is making the most of this opportunity. I would be doing the same if I was in that position. Looking forward to season 2.


fitman July 27, 2010 at 11:51 pm

@zach, your jumping to conclusions and feeding into stereotypes of "roid head". First, he did not appear to be bloated at any point in the season. Show us one video of him bloated. I see one lean dude who clearly works his abs. He's on TV for a reason, he's not at home playing video games. Second *cough Mr. fingerpointer, have you ever seen someone on AA gear? They are much more musclarly developed than him (regardless of the compound being used). The situation has no muscle maturity, more specifically- he doesn't have the maturity quickly expedited by anabolics. Is it possible that he may have cycled a few times in his life? Maybe so, since the show doesn't hesitate to condone their views on it but really who cares? Ever seen bigger stronger faster? It dispells the myths associated with steroids and debunks the media for demonizing an barely harmful drugs. You're just throwing shit out there like you sold him some 1980's Winstrol. BTW winstrol is so has been for cutting. So you are sure that was his cheating synthetic wonder drug of choice that helped define his abs? Ohrelly Dude? So you can walk in a gym and tell me who is on what? I think you googled steroids and picked the first drug reference you saw. LaughLAFF FFS winstrol is not even used by knowledgable users of steroids anymore; since there are far better alternatives for "cutting". In addition to that winstrol is never taken without an injectable test base which would at any rate still cause the "bloat" as you so claim he portrays. Finally, steroids are not a magic pill/shot that will transform you into whatever you like. AAS alone will not develop a body without hard work that involves exactly what he mentioned: diet, cardio and resistance training. Fact is ppl using steroids work 10 times harder than those who don't. Learn how to workout and stop hating and accusing. Its sad that you have to start internet rumors to make your fat ass feel better about why you never look good and why you never made it on TV.


Carter January 28, 2012 at 2:13 pm

To the guy who just bashed Zach for saying the Situation is juicing, you’re a tool. He’s a total juicehead. He has zero neck, legs, wrists, or ankles, and his biceps are blown up but bloated. He’s disgusting to look at. I laugh when people say “haters”…..wake TF up….he is gross, and he’s an ugly, cerebral palsy looking juicehead.


fitman July 28, 2010 at 12:23 am

@zach ever think maybe he put on some fat in offseason because he couldn't work out nearly as much? I saw an interview on MTV where he reported exactly that, he was upset that MTV had him so busy he barely had time to go out and drink with friends and had to find time to squeeze in a workout. He reported nonstop promoting, traveling (limited dieting in hotels), and stated he was booked for the next year. Anyone who goes from having all the time in the world to workout.. to having barely any time to do anything is going to look "soft and bloated". That does not necessarily mean he's on a bulking cycle. Bulking is done by bodybuilders and wannabe BBers which he is clearly not. Bulking by definition is going from contest weight of say 240 to a whopping 300 lbs in offseason while packing away tons of calories to put on muscle mass (and yes heavy steroid use helps them get that big). Even on a much smaller scale than say a BBer, the Situation' is probably striving to look lean year round like most people do so. Wouldn't you agree? Why in god's name would he be bulking? He already has a disproportioned body with oversized arms IMO lol I don't think he is trying to inflate himself anymore with juice-where they would just make fun of even more than the cast did last season. Also, what if they were laughing at something else? like maybe they just found out earlier they had a parody porn movie made of them? Stop laughing. Yes, it's true there is an honest to god well done and suprisingly hilarious porn movie of Jersey shore starring Lisa Ann and Mike Butders. Check out this link to get a good laugh http://www.cracked.com/blog/the-jersey-shore-porn

anyways, if thesituation is using some kind of performance enhancement who cares? Tired of ppl labeling every big Italian who works out as a juicehead!


sergio July 25, 2011 at 11:18 pm

True but you still have to do the work.Plus you can tell he uses synthol.Not a hater either,just a body builder.True is true,but the hard work and time shows in mike.You gotta admit that.


Anika Buschur June 1, 2010 at 3:19 pm

Good blog post. My partner and i allways like the fitness articles and reviews on this blog.


Jay July 4, 2010 at 12:55 pm

The Situation is Sexy


Web Stuff July 4, 2010 at 12:58 pm

Diet is important but these guys must be taking good vitamins and stuff as well.


LAD+ February 3, 2011 at 8:00 pm

errrr, steroids


Eric July 29, 2010 at 7:39 pm

Mike def took something. He's not very smart. ie. "We're going south, right." – on their way to MIA as he likes to remind us that means Miami. He is the only person that has said "mouses" and "mices." You can tell he took steroids because he is disproportioned almost like he was a gymnast. Huge arms but not very broad. When you work out, your body will not allow you disproportion yourself. If you get big the natural way, you have to work everything.


duhhh August 19, 2011 at 1:33 pm

for example ronnie lol


john October 8, 2011 at 4:31 am

ronnie has chicken legs wat are u talkin about


Eric July 29, 2010 at 7:45 pm

One more thing, if you want abs – don't work them out. just lose weight. work abs if you want a strong core and a larger circumference. i hardly ever work abs directly and i still have a six pack at 5'10 180lbs. Everyone has abs – but most Americans have fat that covers them up so work your large muscle groups to speed up your metabolism. Back/Chest/Legs are the most important. Ladies, lift weights – it's MORE important than cardio since it WILL not make you big unless you're doing steroids but it WILL speed up your metabolic rate for up to 36 hours after you work out. I'm almost 37 years old and have been working out 19 years and my body fat always ranges between 6 and 8.5% My diet is not good either. I eat pizza, drink soday, eat ice cream. Do it in moderation and you'll be ok. Keep your stress levels down and LIFT SOME WEIGHT. Don't forget to mix up your routines.


jakob July 8, 2011 at 2:47 pm

dude that is bullshit! It is a myth that you dont need to workout your abs. use your fucking brain, abs are like any other muscle, you need to enlarge the size of the muscle while loosing fat at the same time to make them noticeable…. common sense


duhhh August 19, 2011 at 1:35 pm

ur stupid bro, lifting weights will make u big even if you dont take steroids, i have been liftin weights i was very small, i was 6'1 at 140lbs, now im 6'1 at 210 nd i have like 6% body fat, and im bulky as fuck


gym rat August 25, 2010 at 8:30 pm

I can believe mike got his six pack and arms without steroids. He is on the basic guido workout. everyday is chest and bi's day, with enought common sense to do abs every other, becuase of this workout is the reason he is unproportional, he only cares about the girl look at me muscles.


Non guido August 29, 2010 at 7:35 pm

Hysterical. Let me be clear about this. And I'm not "hating" all of them. Situation, Pauly and the other D-bag have ALL done steroids. And not just once. Many times. Look… I have alot of friends in my circle. We've all worked out properly since about 16 or so. I'm now 31, and I can tell you either all three of these clowns are from a different planet, or they have juiced. I have never juiced and I know what non steroid muscle looks like A and B I know what some of my friends gained while using steroids. Using roids is essentially like increasing your gains 50x. And depending on which ones you use, and how you train… you will adap to that. Bulking roids to put on mass, Winni to shred. I know all about it, I just chose not to cheat. Make no mistake though, these geek ass guidos who were prob fat or skinny Dbags in HS who abuse roids are paying the price internally. The body may look greats, the organs certainly do not. BTW how this show is still on TV is a testament to how pathetic our society is. I mean is "Snookie" really that interesting? I couldnt get through 5 minutes of this show. But thats just me.


trololololol December 1, 2010 at 2:54 pm

sounds like you got shitty genetics.


dat guy August 3, 2011 at 8:06 am

Poster is jelly he doesn't have the right diet/routine/genetics to get ripped. If you want to look like them do chest and bi's erryday.


umirin? January 15, 2012 at 1:32 am

you mad because of your shit genes bro?


GTL Guido September 22, 2010 at 2:38 am

@ eric—IF you want abs just lose weight? Thats true to a certain extent but be real, mikes abs are very pronounced. You cant get abs like that by just losing weight. In order to make them POP you have to work them out often and witha lot of resistance. In order to see your abs, you do have to lose the fat around your body (5-7 percent body fat). And the thing said about your body will not let itself disproportion is a bunch of crap. If all you do is arm workouts, your arms will be huge and you will have a tiny chest. You can do arm curls all the time and then all of a sudden your chest is huge.


fitnfresh19 January 6, 2011 at 6:23 am

I think though the comment made about the body not letting itself become "disproportionate" is the the fact that like if you were to only work out chest, you're chest will only grow so much naturally, ie without the use of supps or steroids. Nowadays, supplementation and nutrition have come a long way, and if you look at some older body builders before juicing up (Dorian Yates, for example) they had a decent build naturally, but did not really put on a lot of size without the use of steroids. I am not advocating steroid use for proportion in terms of bodybuilding and fitness, but I am merely saying that without properly working the body all around, one can only get so big naturally. And the guys on Jersey Shore are cut, but not what is considered a "champion body" by any means. But to each his own i suppose.


boomfunk September 22, 2010 at 12:58 pm

Am I the only one who thinks his abs SUCK? Excuse me but all I see is a two-pack on the top there…


jake October 8, 2011 at 4:34 am

that cuz u didn't watch the first season


Kevin October 20, 2010 at 3:58 am

For all you stupid people who keep saying that ''oh I'm hating, I just saying'' and go on talking shit about the cast of the Jersey Shore, and then go watch the show just to go talk so more shit. Just because they are getting paid to party and look good does not mean you can judge them, its not like its the only reality show or something. When someone achieves a great looking body, a ton of money, or popularity everyones else who never had that always hates on them just to make their FAT UGLY ASSES feel better. Its just fucking funny, just stop watching the show then moron lol.


Terry February 13, 2011 at 12:53 am

Your down to earth bro I agree! (Y) I work out and I'm getting jacked and I don't use roids, the people talkin shit are probably fat fucks behind a computer screen eating hamburgers and washing it down with soda LMFAOO!


nick October 20, 2010 at 3:25 pm

its synthol not roids.


jordan November 14, 2010 at 12:23 pm

I hate how if someone who looks in decent shape theyre instantly regarded to be taking steroids.I swear people think steroids are just a massive magic jab or magic pill…ive competed in bodybuilding now for the last 4 years and yes i take steroids…but cmon you think i dont have to work and eat my ass off to see the gains?if so your deluded!
try taking any compound and eat like a regular guy and dont train and see what gains you get!!!!
I personally believe the situation is taking stuff..but who cares?? As the saying goes theres use and theres abuse..!
to get lean its not just about taking certain compounds…you NEED to diet..you can take all the winstrol in the world and eat hot dogs and you wont get lean..
its all about the diet as i said steroids are an assistance not an magic option!


Nick K January 13, 2011 at 3:03 pm

I think it's funny to look at mike, he has really small fore arms, and his traps and neck are super skinny. His shoulders are ripped out and stuff but his traps are weird, they don't stand up at all lol. But hey, i have no room to judge he gets way more girls than i ever will lol


anonymous244 February 15, 2011 at 3:11 pm

i think its synthol as well, as for as winstrol, what about tren? Mike def has synthol arms,


RYAN February 17, 2011 at 8:28 pm



shad March 8, 2011 at 5:11 pm

im sure he does roids. who the fuck cares!!! you can do them safely and carefully if you know your science. still not the best idea, but again, who the hell care. he knows his diet, he knows how to workout. even if he wasnt on the juice he'd still be mean and lean. most people are probably just a tad bit jealous that they dont have the motivation like him or others. he's getting paid for doing what he loves. mad respect!!


phil March 18, 2011 at 1:43 pm

Getting rock hard abbs consists of 90% diet and only 10% exercise……


rem April 22, 2011 at 6:11 am

Haha, situation looks like he has disabilities. No traps, skinny neck, and at best a deformed two pac.. I put his Ass to shame lol.. what a fucking idiot for even showing his abs lol.


mike August 31, 2011 at 1:04 am

I guess that is synthol and not roids.


Robert - Workouts October 5, 2011 at 12:11 pm

He is in deed in very good shape. I think that he gives pretty good advice about workouts and dieting in general. Also the fact that he is very much involved in the fitness industry is great!
A lot of people doesn't like Mikes body shape, but we are all allowed to train any way we want and the bottom line is that the guy knows how to train. I think that taking his advice is not at all a bad idea.

- Robert F


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