Chase Stokes’ Body Transformation: How He Changed After Outer Banks

Chase Stokes is entering a new phase of his career after spending years playing John B. Routledge on Outer Banks. With the Netflix series now complete, the actor has changed more than his on-screen identity. He has also reshaped his training and physique for his next major role.

In a recent interview with Men’s Health, Stokes, 33, explained how his approach to food and exercise changed after Outer Banks. He also spoke openly about body image, online criticism and the pressure he felt while maintaining John B.’s lean appearance.

The transformation comes as Stokes prepares to play Ronnie Whitlock in the upcoming series Thunder Road. The role requires a different physical presence because Whitlock works as a NASCAR pit crew member.

Why Chase Stokes Changed His Physique After Outer Banks

For much of Outer Banks, Stokes needed to maintain the lean look associated with John B. He told Men’s Health that his routine included intermittent fasting and drinking large amounts of water to help manage his weight.

That approach changed after the series wrapped.

Instead of focusing primarily on staying slim, Stokes began working toward a stronger and more muscular build. His new training routine emphasises heavier compound movements and athletic strength.

The change is closely connected to his next acting challenge.

Chase Stokes’ Workout for Thunder Road

Stokes is preparing to portray Ronnie Whitlock, a character connected to the NASCAR racing world. According to his Men’s Health interview, the actor wanted his physique to reflect the physical demands of a professional pit crew.

His current workouts include exercises such as:

• Cleans
• Squats
• Bulgarian split squats
• Deadlifts
• Bench presses

This represents a major shift from the lighter-weight, higher-repetition training he used while playing John B.

Stokes described his current approach as being closer to the training of an American football wide receiver or tight end. The goal is not simply to look bigger. It is also to build the strength and athleticism needed for the new character.

Why a NASCAR Pit Crew Role Requires Athleticism

A pit crew may not be the first thing people associate with professional athletes, but Stokes emphasised the physical demands of the job.

Pit crew members must work quickly around a race car, handling heavy equipment and tyres while performing precise movements under extreme time pressure. Stokes said he wanted to respect the athleticism involved rather than simply arrive on set with the physique associated with John B.

That consideration became an important part of his preparation for Ronnie Whitlock.

Chase Stokes Opens Up About Body Image

The physical transformation also has a personal side.

Stokes told Men’s Health that he has struggled with body dysmorphia and that years of online scrutiny affected his mental health. He explained that audiences became attached to the appearance of the younger John B., creating pressure when his body did not always look the same.

For Stokes, moving beyond that expectation has been part of leaving the character behind.

He said the end of Outer Banks gave him an opportunity to start again and concentrate more on his work rather than constantly worrying about maintaining a particular aesthetic.

That distinction is important. His new physique is not simply a Hollywood makeover. It reflects a broader effort to approach a different character and a different stage of his career.

Outer Banks Has Officially Come to an End

Stokes’ transformation comes at a significant moment because Outer Banks has now reached its conclusion.

Netflix released the show’s fifth and final season on Aug. 20, 2026. Stokes returned as John B., the character he had played throughout the series.

Netflix’s official coverage describes Season 5 as the final chapter for the Pogues. The season follows John B., Sarah, Kiara, Pope, Cleo and Rafe as they deal with the aftermath of JJ’s death and attempt to secure their future.

For Stokes, however, the ending represents more than the conclusion of a popular Netflix drama. It also allows him to step away from a character who defined much of his twenties and early thirties.

What Comes Next for Chase Stokes?

Stokes is now looking toward roles that can show audiences a different side of him.

His upcoming work on Thunder Road gives him the chance to move away from the youthful image associated with John B. Entertainment Weekly reported that the series is an upcoming AMC project in which Stokes will play Ronnie Whitlock alongside Dennis Quaid.

The physical preparation is therefore part of a larger career transition.

After years of playing a young treasure hunter, Stokes appears ready to embrace characters with a more mature identity. His changing appearance, heavier training and willingness to discuss the pressures behind his physique all point toward that next chapter.

For the actor, the biggest transformation may not be his build at all. It may be the freedom to be recognised as Chase Stokes rather than simply as John B.

Chase Stokes’ Transformation Is About More Than Muscle

Celebrity body transformations often receive attention because of visible changes. In Stokes’ case, however, the story is more complicated.

His new training programme was developed for a demanding acting role, while his comments about body image show the personal pressure that can accompany a highly recognisable on-screen appearance.

His experience also highlights how difficult it can be for actors to separate their real identities from characters who become closely associated with them.

With Outer Banks finished and Thunder Road ahead, Stokes now has an opportunity to establish a different screen identity.

And this time, he says he wants audiences to see the person behind the character.