Frank Grillo, who turned 60 in June, defies the notion that muscle growth diminishes with age. The Hollywood actor maintains exceptional shape, recently appearing as Rick Flag Sr in the new Superman film. His physique is a result of dedicated effort, spending two-and-a-half hours daily on a combination of boxing and strength work in the gym. This article delves into the workout and diet regimen that Grillo follows to maintain his action star physique.
Grillo's Diet: A Paleo-Centric Approach
Grillo adheres to a paleo-centric diet, emphasizing nutrient-dense foods high in protein and fat. This means focusing on consuming wild-caught fish, organic chicken, and avoiding grains, rice, and oats. As a follower of the paleo diet, the foods in Grillo’s fridge are all organic, from his salad dressings to the half-and-half he uses in his coffee.
Bulletproof Coffee
Grillo drinks Bulletproof coffee - a type of keto coffee with a high-fat content meant to make the user feel satiated.
Fridge Essentials
As far as whole foods go, Grillo’s fridge is decked out in lean meats (e.g., turkey, grass-fed beef), eggs, greens - Grillo has an affinity for arugula - and pancake mix.
Indulgences and Balance
Despite his disciplined eating habits, Grillo allows for some indulgences. The video shows several pints of ice cream, fried shrimp, and waffles in Grillo’s freezer, which is a concession to keeping his two teenage sons, ages 15 and 17, happy. Aside from daily pancakes, Grillo is a “pizza fanatic,” having grown up in New York City with his Italian family. He appreciates a good New York-style pizza - meaning hand-tossed thin crust that can be folded. Grillo puts his money where his mouth is as a connoisseur of pizza. He also admits to a love for bread, olive oil, and red wine.
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One Meal a Day
These days, Grillo keeps his food intake a lot lighter, and only eats one meal per day. It must be noted, however, that Grillo has admitted to being on Testosterone Replacement Therapy (TRT), which helps him stick to such an intense training schedule, fulfil the demands of his roles on screen all while still being able to recover properly.
Supplements
Grillo was featured on the Aug. 30, 2021 episode of “Gym & Fridge” by Men’s Health. In it, he breaks down his daily supplement routine, an inside look at what is allowed in his fridge - as well as what will forever stay at bay - and a peek into how Grillo maintains his aesthetic physique.
Grillo's Workout: Boxing and Strength Training
Grillo prefers to train in the morning and on an empty stomach (aside from the Bulletproof coffee).
Warm-up
His warm-up routine consists of three rounds of shadow boxing followed by a few rounds hitting an aqua bag - a variant of a heavy bag filled with water rather than sand. Getting in the pool and doing laps is great. After 20 minutes of warming up by shadow boxing, Grillo then moves into heavy compound movements for his chest, back or legs, with six exercises thrown in at the end of the workout to challenge his core.
Resistance Training
Resistance training has been a part of Grillo’s life since he was a kid. At age 10, his parents bought him a weight set. He says he has always been conscious of diet to strive for a certain aesthetic - he thinks “ripped” is the best compliment on his physique.
Read also: The Life of Frank Cusumano
Boxing Focus
Grillo trains with Justin Fortune and former Olympian Jose Navarro. He jumps rope for 15 to 20 minutes, gets a good sweat going, shadowboxes, does a little bag work, then he'll either spar or do mitt work. He also incorporates ground work and core exercises into his routine. He emphasizes that there's no better workout than boxing, citing the short, fast bursts of energy and constant acceleration that burn deep fat cells and utilize stored energy.
Strength Training Philosophy
The MCU actor is keen to stress his approach isn't bodybuilding-style training, though. 'I don't do biceps, I don't do triceps,' he told Men's Health US in 2021. 'I do core and heavy exercises on the chest, shoulders, squats and deadlifts, but as far as the vanity muscles. it's not something [I focus on] - it's actually a hindrance to do biceps and triceps the regular the way a bodybuilder does.'
Training Intensity
Training with such intensity is now just a way of life for the 60-year-old. 'In my 50s you think I should be slowing down, but I probably got in the best shape of my life at 52 years old,' he said in 2022. 'Fitness, my lifestyle and my diet have always been very important to me since I was a kid, when I started wrestling at 12 years old. So it's been a lifelong journey for physical health and the byproduct is the aesthetics. It's not really why I train - everyone wants to look good, but it's about health for me.'
The Mindset and Motivation
Grillo's approach to fitness is deeply rooted in a lifelong commitment to health and wellness. He started wrestling at 12 years old, instilling in him the importance of physical conditioning. For Captain America, I needed to gain 15 pounds, so I did a lot of strength training and weight lifting to bulk up my chest and arms. He sees the aesthetic benefits as a byproduct of his dedication to maintaining a healthy lifestyle. He manages to maintain his abs despite highlighting his love for bread, olive oil and red wine to Men's Health US a few years ago, with Grillo opting instead to keep his food intake lighter with just one meal a day. He does top up his protein over the course of the day with smaller shakes, too.
TRT and Recovery
Grillo told The Wrap in 2024. 'I mean, it really did help me with everything and recovery. I think a lot of guys are afraid to admit that they do anything because they think it’s cheating. I’m not a football player, I’m not a professional basketball player, I’m not in the Olympics. I’m not cheating at anyone.'If you don’t want to keep up with science and technology of fitness, then don’t do it, live your life the way you want to live your life,' he added. 'But, for me, it works. I’ve yet to see any side effects. I sleep better. I eat real food, clean food, and it’s all part of a maintenance routine that I think is going to make me live a far more productive life, into my 60s, and into my 70s.'
Read also: Optimal Performance with Frank Vogel
Grillo's Perspective on Physical Roles and Acting
Grillo's physical prowess has opened doors to numerous acting opportunities, particularly in action-oriented roles. He realized that maintaining fighting shape created a niche for him in the industry, especially after his role in Warrior with Tom Hardy. He strives to portray characters with vulnerability and emotional depth, avoiding being typecast solely as a tough guy or bruiser.
Inspiration from 1970s Action Stars
What Grillo aspires to do is fill the void left behind by his heroes: 1970s action stars like Steve McQueen and Charles Bronson-men who were physical and undeniably tough but not larger than life. Not comical. “Those movies were about real people, no gimmicks. Look at The French Connection, Death Wish, and Escape from New York. They were unapologetically unsentimental. I think The Purge: Anarchy showed Hollywood that people still like movies like that, and I’m in a small pool of guys who can sell that.