Hugh Jackman's dedication to the role of Wolverine is legendary. As he prepares to don the claws for the tenth time in "Deadpool 3," his commitment to physical transformation is once again in the spotlight. This article delves into the intense workout and diet plan Jackman is undertaking to embody the angriest version of Wolverine yet.
The 8,000 Calorie Challenge
Jackman's preparation involves consuming a staggering 8,000 calories daily, coupled with a rigorous two-a-day workout schedule. To put this into perspective, bodybuilder and YouTuber Hudson White, known as one of the Buff Dudes, attempted to follow Jackman's routine for a single day and found it incredibly challenging.
White, who typically consumes around 2,500 calories per day, described the 8,000-calorie diet as "insane." He noted that surpassing 5,000 calories had always felt like a chore, making the prospect of nearly doubling that amount within a 12-hour period daunting. The sheer volume of food required becomes a full-time job, detracting from the enjoyment of eating.
Adding to the challenge, the cost of preparing just one day's worth of Jackman's meals amounted to $180, highlighting the investment required for such a demanding diet.
Jackman's Bulking Diet: A Detailed Look
Jackman's daily meal plan is meticulously crafted by Chef Mario to ensure he stays healthy and properly fueled during his transformation into Wolverine. It includes:
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- Black bass (2,000 calories)
- Patagonia salmon (2,100 calories)
- Two chicken burgers (approximately 1,000 calories each)
- Two grass-fed sirloins (1,100 calories each)
This equates to over 8,000 calories per day, a significant increase from the 4,500-5,000 calories Jackman was consuming earlier in his training.
Prior to filming, Hugh fueled his workout routine by eating steamed fish and vegetables four times a day for six months. He also bulked up with protein-packed meal preps.
The Two-a-Day Workout Regime
Jackman's training isn't just about eating; it involves a grueling two-a-day workout schedule.
Workout 1: Lower Body Focus
The first workout focuses on lower body strength and endurance, lasting nearly two hours. It includes exercises such as:
- Trap bar deadlifts
- Cyclist squats
- Forward/reverse lunges
- Jumping split squats
- Seated calf raises
Workout 2: Upper Body and Core
The second workout is shorter, lasting around 45 minutes, and targets the upper body and core. It consists of exercises such as:
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- Pullups
- Bench press
- Double clap pushups
- Single-arm banded flys
- Dumbbell shoulder press
- Weighted cross bench dips
- Dumbbell bicep curls
- Decline mobility ball crunches
Additional Training Elements
Hugh incorporated kettlebell movements, strong deadlifts and EZ bar exercises into his training. He also included cardio on the treadmill and row machine.
Recovery and Rest
Hugh is all about the cold plunge when it comes to recovery days.
The Mental Toll
Even for seasoned fitness enthusiasts, the Wolverine routine can be mentally taxing. White admitted that the strictly regimented, high-volume nature of the training and diet started to diminish the pleasure he usually derives from exercise and food. He expressed concerns that maintaining such a demanding routine for an extended period could lead to a loss of enjoyment in lifting and eating.
The Wolverine's Physical Prowess: More Than Just Muscles
Wolverine's abilities extend far beyond brute strength. His extensive training as a soldier, C.I.A. operative, samurai, spy, and X-Men member has made him an exceptional hand-to-hand combatant. He has mastered virtually every fighting style on Earth and is an expert in multiple types of weapons, vehicles, computer systems, explosives, and assassination techniques.
Old School Training
Jackman has stated that he avoids steroids, citing concerns about their side effects. Instead, he relies on "old school" methods, including intense training and a high-protein diet.
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Adapting the Wolverine Workout
While the exact Wolverine workout and diet plan may be extreme and not suitable for everyone, elements can be adapted to fit individual fitness goals and lifestyles. Scaling the intensity and volume of exercises is crucial, and consulting with a fitness professional or nutritionist is always recommended.
Mike Ryan, the personal trainer who helped Hugh Jackman get into shape for previous Wolverine movies, emphasizes the importance of tailoring the diet to individual preferences while adhering to basic principles. These principles include:
- Prioritizing protein from natural, unprocessed sources
- Eating six small meals a day instead of three large ones
- Drinking primarily water
- Avoiding processed foods
Ryan also highlights the need for good-quality protein before and after workouts, suggesting protein powder supplements for those who cannot obtain sufficient protein from natural sources.
Sample Meal Plan (Adapted from Mike Ryan's Recommendations)
This sample meal plan is adapted from recommendations by Mike Ryan, the personal trainer who helped Hugh Jackman get into shape for previous Wolverine movies:
- 5am: Oats and berries (75g rolled oats soaked in apple juice, 2tsp pumpkin seeds, 2tsp sunflower seeds, handful of berries) - one hour before training.
- 6am/7am: Protein supplements before and after weights (Reflex BCAAs)
- 7.30am: Recovery shake and bar after cardio training (Maximuscle Creatamax Extreme and Viper Extreme bar)
- 7.45am: Post-training protein smoothie (MyProtein Impact whey powder, half a banana, 300ml semi-skimmed milk, a pinch of cinnamon, 15g ground cashew nuts)
- 10am: Turkey stir-fry with spinach, broccoli, mushrooms, and cauliflower (serve with 40g uncooked weight brown rice)
- 1pm: 200g rosemary chicken with sugar snap peas and asparagus (serve with 40g uncooked weight brown rice)
- 4pm: Walnut trail mix (150g walnuts, 75g unsalted sunflower seeds, 75g chopped apricots, 50g pumpkin seeds, 50g goji berries)
- 6pm: Tuna steak with unlimited amounts of vegetables including broccoli and cauliflower.
- 10pm: Protein smoothie before bed (EAS Myoplex Carb Sense, 2tsp natural yogurt, a drizzle of honey, 15g almonds)