Miles Teller is an amazing actor, known for his roles in films like ‘The Spectacular Now’, ‘Whiplash’, ‘The Divergent’ Series, ‘Bleed for This’ and ‘Thank You for Your Service’. His performances have earned him nominations and awards from prestigious organizations such as the Sundance Film Festival, MTV Movie Awards, Satellite Awards, CinemaCon Awards, and Teen Choice Awards. This article delves into Miles Teller’s workout routine, diet, and supplement regimen, exploring how he achieves his impressive physique for various roles.
Miles Teller's Physique: Stats and Principles
Before diving into the specifics, let's look at Teller's general stats:
- Height: 183 cm - 6’0″
- Weight: 79 kg - 174 pounds
- Age: 33 years old (as of when the information was compiled)
- Birthday: 20th of February, 1987
- Accolades: CinemaCon, USA, Winner, 2015
Teller has emphasized the importance of dietary control. He revealed that he had to control his diet for a long period of time. Teller didn’t eat anything he wanted and locked himself away from all the temptations. His commitment was that strong that he didn’t even have alcohol for 8 months and stayed away from bread for a period of 7 months.
General Workout Principles
Teller normally works out 5 days a week. Teller has told earlier that he always wanted to look like the boxer he is playing in the film and didn’t want to embarrass himself by not being in good shape. Teller likes to mix up his workout by doing lots of cardio and weight training.
Detailed Workout Routine
Here is Miles Teller’s workout routine:
Read also: Walking for weight loss
Monday: Chest and Triceps
On Monday, Miles Teller hits a chest and triceps routine by doing 14 different exercises. Here is Miles Teller’s chest and triceps routine:
- Jump rope (5 minutes)
- Dips (10 reps)
- Pull-Ups (15 reps)
- Push-Ups (20 reps)
- Sit-Ups (25 reps)
- Bench Press: (5 sets, 10, 8, 5, 3, 1 reps)
- Overhead Tricep Extension (3 sets, 10 reps)
- Chest Flyes (cable or dumbbell) (3 sets, 10 reps)
- Incline Chest Press (can be dumbbell) (3 sets, 10 reps)
- Skull Crushers (3 sets, 10 reps)
- Lower Chest Flyes (cable) (3 sets, 10 reps)
- Cable Tricep Push-downs (3 sets, 10 reps)
- Weighted Dips (start unweighted at first) (3 sets, 10 reps)
- Cardio: Boxing drills (30-60 minutes)
Tuesday: Legs and Abs
On Tuesday, Teller performs a leg and abs routine by doing a total of 14 different exercises. Here is Miles Teller’s legs and abs routine:
- Jump rope (5 minutes)
- Dips (10 reps)
- Pull-Ups (15 reps)
- Push-Ups (20 reps)
- Sit-Ups (25 reps)
- Squats (5 sets, 10, 8, 5, 3, 1 reps)
- Weighted Planks (3 sets, 60 seconds)
- Leg Press (3 sets, 10 reps)
- Twist Sit Ups (3 sets, 25 reps)
- Dumbbell Weighted Lunges (3 sets, 12 reps)
- Knee/Leg Raises (3 sets, 20 reps)
- Hamstring Curls (3 sets, 20 reps)
- Calf Raises (3 sets, 20 reps)
- Cardio: Boxing drills (30-60 minutes)
Wednesday: Off Day or Cardio
On Wednesday, Teller has a day off or a cardio routine by choosing different cardio. Here is Miles Teller’s cardio routine:
- Treadmill (25 minutes)
Thursday: Back and Biceps
On Thursday, Teller hits a back and biceps routine by doing 14 different exercises with an average of 3 sets and 10 reps. Here is Miles Teller’s back and biceps routine:
- Jump rope (5 minutes)
- Dips (10 reps)
- Pull-Ups (15 reps)
- Push-Ups (20 reps)
- Sit-Ups (25 reps)
- Deadlifts (5 sets, 10, 8, 5, 3, 1 reps)
- Dumbbell Bicep Curls (3 sets, 10 reps)
- Cable Lat Pulldowns (3 sets, 10 reps)
- Hammer Curls (3 sets, 10 reps)
- Cable Rows (3 sets, 10 reps)
- Preacher Curls (3 sets, 10 reps)
- Dumbbell Rows (3 sets, 10 reps)
- Weighted Wide Grip Pull-Ups (3 sets, 10 reps)
- Cardio: 30-60 minutes of boxing drills
Friday: Shoulders and Traps
On Friday, he performs a shoulders and traps routine by doing 13 different exercises. Here is Miles Teller’s shoulder and traps routine:
Read also: Weight loss with running
- Jump rope (5 minutes)
- Dips (10 reps)
- Pull-Ups (15 reps)
- Push-Ups (20 reps)
- Sit-Ups (25 reps)
- Military Press (5 sets, 10, 8, 5, 3, 1 reps)
- Dumbbell Shrugs (5 sets, 15, 15, 12, 12, 10. reps)
- Face Pulls: (3 sets, 10 reps)
- Dumbbell (or cable) Shoulder Raises (3 sets, 10 reps)
- Barbell Shrugs (3 sets, 10 reps)
- Shoulder Flyes (3 sets, 10 reps)
- Weighted Chin-Ups (3 sets, 10 reps)
- Cardio: Boxing drills (30-60 minutes)
Saturday and Sunday: Rest
On Saturday and Sunday, Miles Teller rests and refuels healthy food.
Miles Teller’s Diet
Miles Teller has given a lot of his energy to have a strict and clean diet when he has prepared for his movie roles. The mornings usually included some protein powder mixed with ice, water, a bit of almond milk. He also had some fresh fruits but the quantity was kept to a minimum. The afternoon and evening meals include chicken, spinach, avocados, and tomatoes.
Here is Miles Teller’s diet:
- Breakfast
- Protein shake
- Almond milk
- Eggs
- Lunch
- Chicken breast
- Rice
- Green salad
- Dinner
- Steak
- Avocado
- Tomatoes
Supplements
Miles Teller uses the following supplements to help fuel his gains:
- Protein Shakes
- Vitamins
Training for "Bleed For This"
For his role as boxer Vinny Pazienza in "Bleed For This," Teller underwent a transformation that involved both gaining muscle and learning the skills of a boxer.
Read also: Weight Loss and Triumph: Darla Miles
Working with Experts
Teller collaborated with a nutritionist trainer named Gary and later with Darrell Foster, Sugar Ray Leonard’s trainer for 18 years. He also worked with a boxer in Atlanta while filming "Fantastic Four" and "Insurgent."
The Training Regimen
The training was intense, consisting of:
- Four hours of boxing
- Two hours of weight training
- One hour of cardio
- One to two hours of accent/dialect work
- Physical therapy every other day (to address an old knee injury)
Diet and Nutrition for "Bleed For This"
Jason Walsh, CEO and chief trainer at Rise Nation, focused on Teller's general physical preparation and cleaned up imbalances caused by boxing training. Walsh emphasized the posterior chain, using pulling motions to balance out the anterior work from boxing. Teller consumed carbs, particularly pasta, as retaining some extra body fat was acceptable for the role.
A Typical Training Week
Training took place Monday, Tuesday, Thursday, and Friday, with an upper/lower body split. Warm-up routines included rubber band exercises, lateral walks, and shoulder exercises to prepare the joints for heavy lifting.
Sample Workout
Here’s a sample workout inspired by Teller’s training for "Bleed For This":
- Hip Thrust: 1 set of 10 reps
- Landmine Deadlifts: 1 set of 10 reps
- Sled Push and Pull: Repeat until near collapse
- Single-side Heavy Carries: 3 shuttles per side
- Back Extensions: 1 set of 10 reps
Getting in Shape for "Top Gun: Maverick"
Miles Teller's role in "Top Gun: Maverick" required him to undergo further physical transformations.
Weight Gain and Muscle Building
For certain scenes, Teller was instructed to gain weight, reaching 210 lbs with 9% body fat. This was achieved through a strict, protein-rich diet.
Expert Opinion on the Diet
Registered Dietitian DJ Mazzoni of Illuminate Labs approved of Teller's approach, stating, "Miles' approach of increasing lean protein consumption and healthy, whole foods carbs is an ideal approach for building muscle."
Weight Loss for the Beach Scene
Teller then had to lose the gained weight for the shirtless beach scene.
Less Healthy Methods
Mazzoni disapproves of Teller's weight loss methods, particularly the dehydration techniques. He says, "While it's common in Hollywood and in some combat sports, I don't believe that dehydrating yourself is a safe or healthy way to lose weight and reduce body fat percentage." Mazzoni also questions the use of a Coke on the day of filming, stating, "There is no medical evidence and it is unscientific to suggest that a can of Coke tightens everything up."