Method Man, an icon for over three decades and a member of the Wu-Tang Clan, has largely shifted his focus from music to acting. In a recent interview with GQ, he discussed his diet, exercise routines, and pursuit of wellness. He shared insights into his macronutrient-based diet, workout regimen, and how he maintains his health while balancing a demanding career.
Macronutrient Diet: The Foundation of Method Man's Health
For the past 10 years, Method Man has been following a macronutrient diet, tailored to his body type. This involves tracking fats, proteins, carbs, and fiber, with no specific food or time restrictions. He consumes approximately 4,500 calories a day, basing his macro intake on this number.
“Well, for the past 10 years I’ve been following my macros,” the rapper, born Clifford Smith, shared. Macros are nutrients that provide you with energy and they fall into three buckets: proteins, carbs, and fat.
To track his macros, Method Man uses the Under Armour app MyFitnessPal and a small food scale, which he carries everywhere, even on the road. This dedication to tracking allows him to stay consistent with his food science, despite the challenges of traveling.
Workout Routine: A Body Part a Day
Method Man's workout routine involves targeting a specific body part each day.
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- Monday: Shoulders (5 different workouts, 10 reps or more)
- Tuesday: Back (deadlifts, 5 sets of 5 reps, max 500 lbs)
- Wednesday: Chest (bench press, 5 sets of 5 reps, max 335 lbs, or 10 sets of 15 reps for high repetition training)
- Thursday: Legs (high repetition, squats, max 315 lbs for 3 reps)
- Friday: Arms (15 reps or higher)
He emphasizes the importance of a strong core, which he believes enhances overall strength. He also stresses the significance of leg day, which he initially avoided but now recognizes as crucial for improving his bench press and overall strength.
The whole purpose of working out is the contraction and the resistance between you and your contraction. That’s all I focus on when I’m at the gym is the contraction, my form, my squeeze and then that stretch, and then that squeeze. You can’t go wrong with that.
These workouts typically last a minimum of two hours.
Diet: Balancing Healthy Choices with Indulgences
Method Man's diet is relatively flexible, allowing him to eat what he wants as long as he weighs it. He often has meal replacement shakes, particularly before workouts. He enjoys tacos with lean ground beef or turkey, although he acknowledges that ground turkey can be high in fat.
“Chicken you can never go wrong with: It’s higher in protein and lean, but I’m tired of chicken. But I found a quick fix, especially on the road: Chick-fil-A is tops on the menu,” he said. “I’m very limited though, because my Chick-fil-A order is the same.
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His go-to Chick-fil-A order is three eight-piece nuggets (regular, not grilled). He also incorporates treats like Jelly Bellies and Krispy Kreme doughnuts into his diet in moderation.
“Jelly Bellies are my carb of choice. I mean, if I can have it, why not? It’s also OK to have a doughnut.
Mental Health: Addressing Depression and Anxiety
Method Man has been open about his struggles with depression and anxiety, which he has faced even at the height of his career. He manages these challenges through creative outlets like writing, drawing, and reading. He also finds that staying busy with work and finding reasons to love himself help.
The legendary rapper and actor, 52, who has been starring on the hit Starz show, "Power Book 2," explained that he battled depression and anxiety even at the height of his career. The symptoms were exacerbated by a busy lifestyle imposed.
He also recognized that he had PTSD from how he grew up and being "miserable people" in his youth, he said, "I took control after that.
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He mentioned that he hasn't started meditating yet but plans to explore it in retirement. He believes writing a book about his life story will also help alleviate some of his anxieties.
Rejecting the "Sex Symbol" Label and Embracing Self-Love
As a member of the Wu-Tang Clan, Method Man enjoyed undeniable success beginning in the mid-90s. His turn as a solo artist and his appearance on the now-classic Mary J. Blige hit, "I'll Be There for You/You're All I Need to Get By," made him increasingly popular among female fans-even catapulting him to sex symbol status. A designation that he rejects.
"I’m not a sex symbol," Meth told Men's Health, "Put the words together. Sex and symbol. What’s the symbol? I’m not doing anything. So what’s the symbol?"
He added that he appreciates his female fans' affection but that the love he had to learn to accept was of himself.
"Looking yourself in the mirror and honestly saying that you love yourself," he said about his personal journey. "But it’s one thing to say and then another to go and do it. Show that you love yourself. That’s all I’ve been doing. What people see now is just happiness."
Balancing Career and Wellness
Method Man prioritizes acting over touring with the Wu-Tang Clan, making dates as his schedule allows. He emphasizes that his fellow group members understand his focus on his acting career.