The life of an NFL offensive lineman is one of immense physical demand, requiring a unique combination of strength, size, and athleticism. For years, these players are conditioned to maintain a weight exceeding 300 pounds, consuming vast quantities of food to fuel their performance on the field. However, the transition to retirement often brings a renewed focus on health and well-being, leading many of these former giants on remarkable weight loss journeys. This article explores the challenges they face, the methods they employ, and the inspiring results they achieve as they redefine their bodies and lifestyles.
The Weight of Expectation: Bulking Up in the NFL
Maintaining a massive frame is not merely a matter of aesthetics for offensive linemen; it's a job requirement. Cleveland Browns offensive tackle Joe Thomas, during his NFL career, was conditioned to eat every two hours because his job literally depended on it. The sheer force required to block explosive pass-rushers necessitates significant mass. As Joe Thomas explained, "Being skinny as a lineman wouldn't be helpful, because you would have to create more force to stop those big guys. Inertia becomes an issue. I'm a big, fat guy, you're running at me, you don't have to create as much force because I'm just heavier, fatter and have more mass."
A Day in the Life of a Bulked-Up Lineman
The dietary demands are staggering. Consider this potential daily menu:
- Breakfast: Four pieces of bacon, four sausage links, eight eggs, three pancakes, and oatmeal with peanut butter, followed by a midmorning protein shake.
- Lunch: Pasta, meatballs, cookies, and a salad from the team cafeteria.
- Dinner: An entire Detroit-style pizza, followed by a sleeve of Thin Mint Girl Scout cookies and a bowl of ice cream.
- Before Bed: Another protein shake.
The sheer volume of food is enough to make anyone's stomach churn. "If I went two hours without eating, I literally would have cut your arm off and started eating it," Thomas joked. "I felt if I missed a meal after two hours, I was going to lose weight, and I was going to get in trouble. That was the mindset I had. We got weighed in on Mondays, and if I lost 5 pounds, my coach was going to give me hell."
The Unhealthy Reality of Excess
While the idea of unlimited food might seem appealing, the reality is far from glamorous. Eating in excess is laborious and takes a toll on the body. Joe Thomas woke up in the middle of the night to crush Tums, relied on pain medications and anti-inflammatories, and suffered from constant heartburn.
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Jordan Gross, a former offensive tackle for the Carolina Panthers, emphasized the unhealthy relationship with food that many offensive linemen develop. He stated: "You're training yourself to have an eating disorder the way you view food when you're in the NFL, and to try to deprogram that is a real challenge." This sentiment is echoed by many other players, who describe feeling like their worth is measured in calories and pounds.
Joe Hawley, a former center/guard for the Tampa Bay Buccaneers and Atlanta Falcons, confessed, "I always had this insecurity of being big when it came to dating life, talking to women and going out being a 300-pound man. I didn't want to be that big, but I had to because I loved football and that was my job."
The Ever-Increasing Size of the Offensive Line
The pressure to gain weight has intensified over the years. Dr. Archie Roberts, a former NFL player and cardiac surgeon, noted that in the 1990s, there was a push suggesting that putting on more weight might make the game more effective. This led to a dramatic increase in the average weight of offensive linemen. According to Elias Sports Bureau research, the average weight of starting offensive linemen was 254.3 pounds in 1970. By 1990, it had jumped to 276.9 pounds, and by 2000, it had reached 309.4 pounds. Today, the average is 315 pounds, more than 60 pounds heavier than 50 years ago.
The Benefits of Slimming Down: A New Lease on Life
Upon retiring from the NFL, many offensive linemen experience a dramatic transformation as they shed the excess weight and embrace a healthier lifestyle.
Joe Thomas, after retiring in 2018, experienced amazing health benefits when he started eating and exercising like a normal human being. He threw away the over-the-counter meds, his skin cleared up, his yoga practice improved, and he felt less bloated. Within six months, 60 pounds melted off from his 325-pound playing weight.
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Alan Faneca, a longtime Steelers guard, remembers the day he hit a milestone of losing 30 pounds. He was playing on the floor with his daughter and he got up without having to "do the old-man grunt." "I just stood up, no problem," Faneca said. "And I was like, 'Wow, this is nice.'"
Jordan Gross hated the sweating and his wife would have hypothermia from him having the room so cold all the time.
Nick Hardwick, a center with the then-San Diego Chargers, said his initial motivation to lose weight was to relieve pressure from his body. He also admitted that he wanted to be able to wear cooler clothes, and go into stores and start shopping off the rack.
Joe Staley admits he likes the fact that his muscles are getting defined. He said: "As an offensive lineman, you're always known as this big, humongous, unathletic blob. Offensive linemen get casted in a movie, and they're always 500 pounds. Then you get the opportunity to be healthy again, and all of the effort you used to put into football, you put into that. It gives you a focus once you retire. It's a little bit vain, but I'm starting to see abs that I've always wanted. And it's kind of exciting."
Addressing Health Complications
Massive weight gain can lead to obesity, which then affects their heart, lungs, kidney and their minds. It may also be associated with Alzheimer's disease and possibly traumatic brain injury.
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The decision to downsize is often driven by a desire to improve overall health and well-being.
Strategies for Weight Loss: How They Did It
The methods employed by these former linemen vary, but they often involve a combination of dietary changes, increased physical activity, and a focus on sustainable lifestyle adjustments.
Dietary Changes
Many players adopt a more balanced and mindful approach to eating. Joe Hawley adopted the paleo diet and ate clean. He lost 10 to 15 pounds and played the following season at 285. "It was hard to keep weight on eating clean like that, but I felt so much better," Hawley said. "I had so much energy; I wasn't as lethargic."
Jeff Comerford, a Human Resources Director, started with his diet. He was not a disciplined eater and would eat whatever was in front of him, and he had no concept of what portion size was. First, he purchased a scale and learned how much everything weighed. Then he joined Weight Watchers; with their point system, he learned how to prioritize things that he ate. He made a lighter breakfast (yogurt, maybe some cheese) and lunch (salad with three ounces of protein). Dinner was normal, but he was cognizant of portion sizes. When he went out, he’d bring half of it back. He started reading labels, and he also did his best not to bring junk food into the house.
Exercise Regimens
Increased physical activity is another key component of their weight loss strategies. Jeff Comerford decided to give running a try again early on in his weight loss journey in March 2017, and he started on the treadmill. This worked for him because he knew he’d find excuses not to go to the gym, and the treadmill was always there, day or night, when he wanted to use it. He used it every night after work. It started with walking, but by April, he was running. His mind was filled with possibilities, and his first true goal that he set was breaking 30 minutes in a 5K.
The Importance of Consistency
Throughout his weight loss journey, Jeff Comerford found that dietary consistency and daily vigorous exercise were the keys to losing weight. He also learned that it's okay to feel a little bit hungry and that overall health was his main driving force behind this.
The "Biggest Loser" Experience
Damien Woody, a former NFL lineman and current ESPN analyst, weighed 388 pounds and agreed to appear on NBC's "The Biggest Loser." Instead of heavy lifting and concentrating on explosive bursts, Woody was asked to do longer cardio and train for endurance. Woody lost 100 pounds on the show -- then gained it all back. He later renovated his basement into an exercise room and lured in his wife and kids to join his mission.
The Psychological Shift: Overcoming Body Image Issues
The weight loss journey is not just a physical one; it also involves a significant psychological shift.
Joe Hawley confessed, "I always had this insecurity of being big when it came to dating life, talking to women and going out being a 300-pound man. I didn't want to be that big, but I had to because I loved football and that was my job."
Nick Hardwick said: "But then there's this material aspect to it. You want to be able to wear cooler clothes, and go into stores and start shopping off the rack. And that's alluring for a while. Then that wears off, and you settle in, and people stop freaking out every time they see you. And you just become comfortable once again in your own skin."
Finding a New Identity
As these players shed the weight, they often discover a new sense of self and a renewed appreciation for their bodies.
Joe Staley admits he likes the fact that his muscles are getting defined. "As an offensive lineman, you're always known as this big, humongous, unathletic blob," Staley said. "Offensive linemen get casted in a movie, and they're always 500 pounds. Then you get the opportunity to be healthy again, and all of the effort you used to put into football, you put into that. It gives you a focus once you retire. It's a little bit vain, but I'm starting to see abs that I've always wanted. And it's kind of exciting."
Highlighting Specific Examples
- Mike Pouncey: Lost 70 pounds since retirement and eats like a rabbit now.
- Joe Thomas: Lost over 50 pounds in nine months after his final game by not eating until he felt like he was going to throw up at every meal.
- David Pollack: Switched positions after college and now weighs 220 pounds.
- Mike Golic: Looks more like a wide receiver now than a defensive lineman.
- Jeff Saturday: Weighs 238 pounds and runs a program to help former players learn about healthy lifestyles.
- Jordan Gross: Lost close to 100 pounds seven months after retiring.
- Antone Davis: Grew to 475 pounds after retiring but realized he needed to improve his lifestyle.
- KTRK Reporter: Lost 39 pounds by counting calories and changing up his exercise routine.
NFL Alumni Association's "On 3: Weight. Health. Hike!" Campaign
The National Football League Alumni Association (NFL Alumni) launched its 2025 campaign-On 3: Weight. Health. Hike! Through the NFL Alumni Campaign, retired NFL greats will share their own stories about losing weight following their careers in the League.
“During our time in the NFL, we followed strict regimens to keep us healthy in the game, and many of us have applied those same principles to both achieve and maintain a healthy lifestyle after leaving the League,” said former All-Pro safety, Super Bowl Champion, and NFL Alumni CEO Brad Edwards.
“Having dropped 50 plus pounds since my playing days, I’m proof of what’s possible when you put your mind to it, have a strong team around you, and a good plan in place, ” said Jeff Saturday.