28-Day Lean Meal Plan: AJ Mendez’s Fitness Journey to WWE Return

With the right plan and discipline, achieving a shredded physique in 28 days is achievable, as demonstrated by professional wrestler, writer, and actor AJ Mendez (known to millions as AJ Lee). After a decade-long hiatus from WWE, Mendez made a triumphant return to SmackDown on September 5, 2025, captivating audiences with her chiseled physique and impromptu clash against Becky Lynch. Her transformation, marked by bulging biceps and defined abs, was the result of meticulous fitness and nutritional planning, rooted in science-backed strategies.

Background: A Decade of Departure and Evolution

Mendez and her husband, CM Punk, parted ways with WWE over a decade ago amid escalating frustrations with the promotion. While Punk navigated an ill-fated UFC career before joining rival promotion AEW, Mendez pivoted to success as a best-selling author, actor, and commentator for WOW women’s wrestling shows. Though fans long hoped for her return, it wasn’t until June 2023 that speculation intensified: Mendez shared photos of her sculpted form on social media, sparking rumors of a comeback and questions about her fitness breakthrough.

The 2023 Fitness Awakening

In a June 2023 Instagram post, Mendez addressed the speculation, noting, “I don’t post often—it feels like socializing, and it triggers my introvert anxiety.” She clarified that she began her fitness journey in spring 2023 while filming WOW Superheroes, sustaining the routine for over a year. With a fitness certification in hand, Mendez prioritized high-intensity interval training (HIIT)—a time-efficient method to build strength and enhance muscular oxygen utilization, critical for combat sports.

Supplementation and Nutrition: The Science Behind the Physique

Mendez attributed her progress to strategic supplementation. She increased protein intake to support muscle repair and added creatine, a compound shown to boost strength, endurance, and female hormone balance in studies. For muscle growth, she employed progressive overload—gradually increasing resistance to challenge the body—and prioritized macronutrient balance, noting, “I listened to my body, giving carbs when it craved them.”

Recovery: The Key to Sustainability

Recovery was non-negotiable. Mendez emphasized scheduling regular rest days to protect muscle health, stating, “Sustainability is key; I prioritize routines that feel long-term viable.” Her approach rejected extreme practices, instead advocating patience and self-compassion: “Crash diets, zero-carb regimens, and pain-driven workouts are counterproductive. Fitness should improve health, not punish it.”

The Road to WWE: 2025’s Defining Moment

By 2023, Mendez had not yet returned to the ring, but CM Punk’s late-2023 return to WWE shifted the narrative. For fans, Mendez’s continued fitness focus made her WWE comeback inevitable. In September 2025, she fulfilled expectations, delivering a dominant SmackDown performance that showcased her shredded physique.

Upcoming Match: Wrestlepalooza 2025

Mendez’s first official WWE match since her return will take place at Wrestlepalooza 2025 (September 20, 2025), teaming with CM Punk to face Becky Lynch and Seth Rollins. The event marks WWE’s debut premium live event on the ESPN Unlimited streaming plan in the U.S. and will be available internationally via Netflix.

AJ Lee’s journey underscores that sustainable fitness—backed by science, patience, and self-care—can yield extraordinary results. As she steps back into the ring, her 28-day meal plan and rigorous training regimen serve as a blueprint for those seeking transformation, proving that dedication and discipline can indeed reshape both body and destiny.