Mark Wahlberg, the acclaimed actor known for his roles in movies such as "The Fighter," "Pain & Gain," and "Lone Survivor," has consistently impressed audiences with his physique. His dedication to fitness is evident in his rigorous diet and workout programs. This article delves into the details of Mark Wahlberg's diet and workout routine, offering insights into how he maintains his impressive physique.
Introduction
Mark Wahlberg's physical transformations for various movie roles have garnered significant attention. From his early days as a Calvin Klein model to his more recent roles, Wahlberg has consistently showcased a commitment to fitness. His ability to adapt his physique, whether it's gaining muscle or shedding weight, highlights his disciplined approach to diet and exercise. Let's explore the secrets behind his success and physical and mental success.
Mark Wahlberg: A Snapshot
Mark Wahlberg is a versatile actor and producer who has starred in a wide range of films. Before his successful acting career, he was known as Marky Mark, a rapper, and for his brief stint as an underwear model. His career highlights include roles in "Boogie Nights," "Ted," and "Transformers." He has also served as an executive producer for several HBO series.
Mark Wahlberg's Daily Routine
Wahlberg's daily routine is a testament to his work ethic and discipline. His day often begins as early as 2:30 AM. A typical day for him includes:
- 2:30 AM: Wake-up
- 2:45 AM: Prayer time
- 3:15 AM: Breakfast
- 3:40 to 5:15 AM: First workout
- 5:30 AM: Post-workout meal
- 6:00 AM: Morning shower
- 7:30 AM: Golf
- 8:00 AM: Snack
- 9:30 AM: Cryotherapy session
- 10:30 AM: Snack
- 11:00 AM: Work and meetings or family time
- 1:00 PM: Lunch
- 2:00 PM: Work calls or meetings
- 3:00 PM: Picks up kids from school
- 3:30 PM: Snack
- 4:00 PM: Second workout
- 5:00 PM: Shower
- 5:30 PM: Dinner and family time
- 7:30 PM: Bedtime
This schedule demonstrates Wahlberg's commitment to fitness, with two daily workouts totaling approximately 2.5 hours.
Read also: How Mark Messier Stayed in Shape
Mark Wahlberg's Workout Routine
Mark Wahlberg's workout routine is intense and varied, tailored to meet the demands of his film roles. He often starts with a warm-up routine called RAMP, which stands for range of motion, activation, and movement prep, including exercises like Spiderman stretches, hip bridges, and foam rolling.
His workouts typically involve a mix of bilateral and unilateral strength exercises using heavy weights, resistance bands, TRX, dumbbells, and kettlebells. He also incorporates lower body work with balance and agility drills.
A typical weekly workout regimen includes:
Monday
- Full body workout
Tuesday
- Focus on specific muscle groups
Wednesday
- Rest day
Thursday
- Full body workout
Friday & Saturday
- Same as Monday and Tuesday respectively.
Sunday
- Rest day to recharge.
Wahlberg typically runs 2-3 circuits of these workouts after the warm-up and then ends with 30 minutes of cardio workouts (elliptical or treadmill).
Mile 22 Workout
For his role in "Mile 22," Wahlberg aimed for a military specialist look, focusing on functional, explosive movements that mimic military action. His personal trainer, Brian Nguyen, designed full-body routines for each workout, focusing on upper body pushing and lower body pulling on Day A, and reversing the focus on Day B.
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The workout begins with warm-up exercises like supine band overhead hold, hip bridges with band pull apart, bear crawl or Versaclimber, and pushups with mountain climbers. The main workout consists of three rounds, with each set including 12 to 20 reps.
F45 Training
In addition to his gym workouts, Wahlberg is a fan of F45 classes, a functional fitness program that combines cardio and strength training in 45-minute sessions. These sessions alternate between cardio-focused HIIT, strength training, or a mix of both.
Mark Wahlberg's Diet Plan
Mark Wahlberg's diet is as disciplined as his workout routine. He typically eats 7 to 8 meals each day, ensuring a steady supply of nutrients. His diet is primarily focused on protein, which aids in muscle building.
A typical daily meal plan includes:
Breakfast
- Steel oats, peanut butter, blueberries, and eggs.First thing in the morning, Wahlberg has an extensive routine to prepare himself for the day ahead. He gets up, takes vitamins, takes water with a zinc tablet, has a triple espresso, takes a cold plunge and finally takes creatine.
Post-Workout Meal
- Protein shake and sometimes 3 turkey burgers along with sweet potato.
Lunch
- One whole tilapia fish, sautéed spinach, sweet potato patty, and 1 cup of rice or New York steak with green peppers. He had chicken breasts, chicken thighs, a bowl of fruit, broccoli, and two handfuls of nuts. Then, in early afternoon, he has salmon sashimi, crab salad, cucumbers, and chicken breast.
Snacks
- Ten turkey meatballs or veggies and plant-based meat or faux burgers.
Dinner
- Grilled chicken salad with hard-boiled eggs, avocado, cucumber, and tomato. For dinner, he'll have steak, or maybe a fish like halibut or sea bass paired with a vegetable.
Wahlberg's diet changes depending on his movie roles. When he needs to gain weight, he opts for heavier meals. When he needs to get lean, he follows a liquid diet and jumps rope extensively. For the movie "Father Stu," he consumed 7,000 calories daily, gaining 30 lbs in just 20 days.
Read also: How Mark Benton Lost Weight
The Role of Chef Lawrence Duran
Chef Lawrence Duran has been instrumental in Wahlberg's dieting journey, serving as his personal chef for over six years. Duran helps him navigate intense meal plans and dieting for roles, ensuring his health and safety during weight gain or loss programs. He follows a healthy meal plan. Wahlberg’s team took it to the next level to ensure the actor’s health and safety during his gaining program. Lawrence Duran, Wahlberg’s personal chef, revealed to E! “We meet with a team of doctors who do his bloodwork and a nutritionist who gives us a full breakdown of what his body needs, what his body’s lacking, and basically come up with a meal plan accordingly.
Intermittent Fasting
Wahlberg also practices intermittent fasting. He follows the 18:6 protocol, which involves an 18-hour fast followed by a 6-hour eating window. He has found that intermittent fasting allows him to indulge more often without compromising his fitness goals.
Additional Insights into Wahlberg's Diet
- Emphasis on Protein: Wahlberg's diet is rich in protein sources like fish, turkey meatballs, chicken, steak, and egg whites. He also uses his own line of protein shakes regularly.
- Healthy Fats and Veggies: In addition to protein, Wahlberg includes healthy fats and vegetables in his diet.
- Hydration and Supplements: Wahlberg stays hydrated and takes vitamins and supplements. He starts his day with water and a zinc tablet.
Cryotherapy
In addition to his diet and workout routine, Wahlberg is an advocate of cryotherapy. This treatment involves sitting in a chamber where the temperature drops to as low as 150 degrees below zero. Cryotherapy is believed to help reduce inflammation and improve sleep.
Transformations
We are accustomed to seeing a jacked Wahlberg. But, there is one version of him that stands out to us. Wahlberg managed to surprise his fans with back when he posted a physique update for the movie Father Stu. Mark’s first look from the film absolutely stunned his fans. In the movie, he is playing a bipolar boxer-turned-priest. According to sources, Wahlberg put on 30 pounds of body weight in 20 days while preparing for the role. We are not sure if we should call it a transformation or a reverse transformation.
Pain & Gain Transformation
When the first teasers of “Pain & Gain” were realized, Mark looked like he had almost doubled in size from his previous movie. It was a big achievement for the actor considering he only had seven weeks to achieve the feat. Mark’s goal was to gain 40 pounds of muscle in seven weeks. Mark Wahlberg worked with trainer Bryan Nguyen for his Pain & Gain transformation. He went back to his old-school workouts that included a lot of compound lifts.
While prepping for Pain & Gain, Mark Wahlberg trained twice a day. Mark trained each muscle group twice a week.