Christopher Meloni, known to many as the "Zaddy" of the internet, maintains his physique through a combination of diet and exercise. Approaching his mid-sixties, the Law and Order: SVU and Organized Crime star has openly discussed his fitness journey, revealing the strategies he employs to stay in shape. This includes modifying his eating habits, incorporating intermittent fasting, and engaging in a rigorous workout regime.
Dietary Adjustments
Meloni realized the importance of changing his eating habits as he edged closer to potential health issues like diabetes and high cholesterol. While he doesn't restrict himself from eating what he wants, he carefully selects foods to fulfill his nutritional needs. This approach, which he jokingly refers to as "horse training," involves strategically choosing foods like potatoes for starches and chicken for protein.
Intermittent Fasting
A cornerstone of Meloni's diet is an eight-hour intermittent fasting schedule. He avoids eating before the designated period, which he finds to be a "game-changer."
The "Meloni Meal"
For lunch, Meloni often consumes what he calls the "Meloni Meal," consisting of ground chicken, brown rice, and spinach. The secret ingredient? A dash of Worcestershire sauce (which he humorously pronounces "wor-da-shire sauce"). Given his demanding 14-hour workdays on set, this meal provides him with the energy he needs.
Supplements
To supplement his diet and support his intense workouts, Meloni uses chocolate protein powder mixed with frozen bananas and a little filtered coffee.
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Dinner and Snacks
Dinner typically includes lean protein sources like ground turkey, chicken or salmon, accompanied by rice and vegetables such as spinach, asparagus, and Brussels sprouts. He avoids fatty meats, focusing on nutritious foods to manage his calorie intake and cholesterol levels. To end his day (and fasting schedule), Meloni opts for simple snacks like yogurt with berries or hummus with celery.
Exercise Routine
Meloni's daily morning routine includes stretching and sometimes yoga, followed by an intense workout. He emphasizes the mental benefits of exercise, stating that it "gets my head right," centers him, and connects his mind and body.
Squats
Despite his impressive physique, Meloni only recently embraced squats, thanks to his trainer Matt Pietrantonio. He admits to having shied away from them in the past, but now recognizes their benefits.
A Four-Day Split
Working with Pietrantonio, Meloni developed a four-day split workout plan that incorporates heavy compound movements. This program focuses on building strength and size, particularly in the posterior chain.
Sample Posterior Chain Workout
Here's a glimpse into Christopher Meloni's posterior chain workout:
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- Barbell Back Squat: 3 sets of 6 reps
- Lat Pulldown: 3 sets of 10 reps
- Hamstring Walkout: 3 sets of 12 reps
- Good Morning: 3 sets of 12 reps
- Kettlebell Pullover: 3 sets of 12 reps
The Stabler-Benson Chemistry
Beyond his physical transformation, Meloni's on-screen chemistry with Mariska Hargitay, who plays Olivia Benson on Law & Order, has captivated audiences for over two decades. Meloni acknowledges the fans' interest in the "will they, won't they" dynamic between their characters, attributing it to their genuine affection for each other.
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