Glen Powell, known for his charismatic presence and now, his impressive physique, has captured attention not only for his acting roles but also for his dedication to fitness. From his breakout role in Top Gun: Maverick to leading roles in Anyone But You and Hit Man, Powell's commitment to maintaining a lean, muscular physique is evident. This article delves into the diet and workout strategies Powell employed to achieve his goals, drawing from insights shared by his trainer, Nick Mitchell of Ultimate Performance, and Powell himself.
The "Hangman" Transformation: Building a Hollywood Body
For his role as "Hangman" in Top Gun: Maverick, Powell aimed for a lean and muscular physique. Under the guidance of Nick Mitchell, the training focused on maximizing his physique for key scenes, especially the memorable beach football scene. The goal was to achieve a head-turning, athletic look that would translate well on screen.
Mitchell explains that most celebrity film roles require trainers to work towards a ‘money shot’ scene, in which their client’s physique will be most on show-like the beach football scene. “Different roles have different looks,” says Mitchell. “Top Gun is more cartoonish, more over the top. For the beach scene, we worked on specific poses. Every few days we’d literally get him to do the arms down, holding the ball thing that became a meme to see how that would look. It was all about mirror-muscles.”
Time-Efficient Training: Quality Over Quantity
Recognizing the constraints of Powell's filming schedule, the training regimen was designed to be efficient, typically involving three to four sessions per week. The focus was on compound exercises that deliver maximum impact in minimal time.
Simple yet effective exercises formed the core of Powell's workouts. These included:
Read also: Relaxation at Druids Glen
- Bench press, pull-ups, low rows, and dips: These exercises targeted the chest and back muscles.
- Modified strongman exercises: Sled pulls and farmer's walks were incorporated to provide functional training for the legs and support overall energy expenditure for fat loss.
Mitchell emphasizes that the training wasn't about heavy squats and leg curls, but rather about building muscle in the upper body for a balanced physique. “We were focused on muscle building for his upper body, and more functional training for the lower,” Mitchell continues. “It’s everything from traps to deltoids, back, abs and obviously arms. We did train his back for balance, but we weren’t doing heavy squats and leg curls and those kinds of things.”
Powell was in the gym three to four days a week, on his own dime, and with a one hour drive from the film set. In other words: dude has serious dedication.
When it comes to actually shifting tin, Mitchell is a big fan of supersets-doing two alternate exercises back-to-back-as a way of maximizing the workout and elevating the heart rate when time is limited.
With Powell, this ended up meaning a lot of gymnastic ring work, which has the added bonus of engaging the entire body in an effort to stay stable while you work.
Diet: "Eat From The Land"
Given Powell's hectic on-set filming schedule, tracking every calorie was not feasible. Instead, a guiding philosophy of "eat from the land" was adopted - prioritizing whole, unprocessed foods that could be "killed, picked, or plucked." This approach emphasized lean protein sources, healthy fats, and complex carbohydrates.
Read also: Explore massage options in Glen Burnie, MD
- Protein Target: Powell aimed for a protein intake of 200g per day, crucial for muscle repair and growth.
- Flexible Carbs and Fats: Carbohydrate and fat intake were adjusted based on Powell's calorie target and energy levels. "It’s about calorie control based on level of leanness, and calorie control, based on energy, based on gym performance, among other things,” says Mitchell.
- Dairy Avoidance: Powell avoided dairy products due to gut health issues.
One day a week, his calories would be dropped to roughly 2,000 with a focus on animal protein sources, such as chicken breast, and aiming for less than 100g of carbohydrates.
Mitchell emphasizes the importance of finding a sustainable plan that can be followed consistently, especially when time is limited.
Powell's diet was built on the philosophy of ‘Eating from the land’. During his initial seven-week training phase he was eating to a plan with an estimated 2800 calories.
Diet Flexibility and Cheat Meals
Powell's approach to dieting is relatively relaxed, acknowledging his love for food and the potential for grumpiness if overly restricted. While he generally avoids dairy, he enjoys ice cream as a cheat meal. “My diet is pretty chill.
The broad rule was lots of protein and carb cycling consisting of a few days off carbs, followed by an aesthetics check in. If he looked and felt good, they’d keep carbs low. If a boost was needed, they’d add in a few days of carbs. Rinse and repeat.
Read also: Learn About Medical Weight Loss
Supplementation
While Powell's diet primarily focused on whole foods, a few supplements were incorporated to provide an extra edge.
- Estro Support: Used to maintain hormonal balance.
- Amplify: An intra-workout supplement containing leucine to support muscle protein synthesis.
- Post-Workout Shake: Consisting of glutamine and creatine to aid in muscle recovery. A vegan protein powder was used due to Powell's intolerance to whey protein.
The Importance of Consistency and Enjoyment
Powell emphasizes the importance of finding exercises that he enjoys and incorporating variety into his workouts. He also acknowledges the need to avoid obsessing over food and dieting, maintaining a balanced approach to health and fitness.
Powell doesn't always have a plan for his workouts, he just focuses on moving. "If I don't wake up and do something, for the rest of the day, I feel like I'm playin catch up," he says.
Powell's Personal Food Choices and Preferences
Powell's fridge is stocked with lean meats like salmon and chicken, as well as milk alternatives like oat milk and almond milk. He prefers almond milk over oat milk due to concerns about the potential for oxidized oils in oat milk. He enjoys kombucha but prefers spicy varieties over sweet ones. He consumes a large amount of hummus, which he acknowledges can be high in calories. He also eats a nutritious breakfast sandwich consisting of sweet potato bread, eggs, kale, and homemade hot sauce. He admits sometimes he skips breakfast and instead will go for a big lunch or dinner after a workout.
The Workout Routine
The below is inspired by Powell’s workouts, without being an exact replica. Give it a try, aiming for four sets of ten reps per exercise, once a week.
Ring Feet Elevated Push-Ups / Ring Feet Elevated Rows
For the push-ups, adjust the rings so they’re around knee height. Start in a plank position with your hands grasping the rings, your feet elevated on blocks or a bench. Perform a push-up as you usually would, paying extra attention to keeping that core tight for control. Go as low as you’re able to without losing control.
After completing the required reps, go into the elevated rows. For this, you’ll want the rings slightly higher. Again, you’ll elevate the feet on a bench, and start with arms extended, your body suspended beneath the rings. Engage your upper back and arms to pull your chin and chest up to the rings, before slowly lowering. The key is control, and not letting your elbows flare out to the side.
Ring Dip / Ring Face Pulls
For the dips, you’ll want the rings slightly above waist-height, so you can grip them, raising your body off the ground with your arms extended. Keeping your elbows tight to your body, bend your arms to lower yourself down. You don’t want your chest coming forward here, or your legs getting involved, so keep the core tight for control as you power back up to the start for one.
Face pulls give the upper back an extra workout. It’s the same principle as the rows, but you’ll want the rings higher, and you’re going to start from standing, leaning back with the rings at head height. Literally pull your face towards the rings, allowing the elbows to flare out this time. Slowly lower back to complete the first rep.
Ring Bicep Curls/ Tricep Extensions
You can do curls lying down, with feet elevated, or standing-whichever works best for you. This time, you’re going to bring your chest up and into the ring by contracting your biceps alone. Be warned: it’s a lot more difficult than bashing out dumbbell curls while sitting on a bench.
To finish, lean in towards the rings, so your weight is forward with your arms level with your head, palms out. You’re going to push the rings away with your palms in order to extend your arms, lifting your torso up in the process.
Balancing Act: Career, Fitness, and Personal Life
Powell's dedication to fitness extends beyond his physical appearance, influencing his overall well-being and career trajectory. However, he also acknowledges the challenges of maintaining a balanced lifestyle amidst the demands of his profession.
Practical Advice: Optimizing Muscle Recovery and Growth
To optimize muscle recovery and growth, it is important to consume protein after a fasted workout to prevent muscle protein breakdown and promote muscle protein synthesis. Consuming a protein shake immediately after a workout, followed by a large protein-rich meal within a 1-2 hour window, is an effective way to optimize muscle recovery and growth.
A Word of Caution: Oxidation in Oils and Advanced Glycation End Products (AGEs)
It is important to consider the potential for oxidation in oils, particularly olive oil, when stored at room temperature or on open shelves. Fried foods, even when made with healthy ingredients, can contribute to oxidative stress due to the formation of advanced glycation end products (AGEs). AGEs are formed when carbohydrates bind to proteins, altering their structure.