Mark Wahlberg’s Diet & Workout

Mark Wahlberg’s Diet & Workout

Mark Wahlberg didn’t come from a typical childhood. He was a troubled young man, and one of his brothers helped get him to get off that path.

 

He then got interested in fitness and weight training and soon after began rapping as Marky Mark. 

 

Fast forward a couple of decades and Wahlberg is now a world-famous actor, producer, and businessman. He’s played various roles over the years and has displayed many different physiques.

 

Today, we’ll take a sneak peek into the training and nutrition Mark has used to transform himself for some of his notable roles like that of the Miami meathead Daniel Lugo in Pain & Gain.

 

Mark Wahlberg’s Diet

 

At 5’8” (173 cm), Wahlberg isn’t among the tallest actors, but his physique definitely is up to par. His average weight is around 185 lbs, but he’s known to have bulked up to 221 pounds and cut down to as little as 165 pounds.

 

And since nutrition is the determining factor for weight gain and loss, here’s what Mark’s looks like:

 

Mark’s diet is centered around:

 

  • Chicken
  • Steak
  • some pasta
  • whey protein
  • blueberries, raspberries, bananas, apples
  • Sunfare’s Signature diet menu

 

Mark says that he normally eats six times per day - three large meals and three smaller ones in-between. In terms of diet composition, the actor gets around 30% of his calories from protein, 40% from carbs (legumes, whole wheat, fruits, veggies, etc.), and the remaining 30% from healthy fat sources.

 

For his role in Pain & Gain, Wahlberg doubled his eating frequency and ate about twelve meals on most days. It may look fun at first, but keep in mind that Mark primarily ate whole, nutritious foods. Plus, eating all the time got tiresome for the actor quickly.

 

Wahlberg also pays careful attention to his intra and post-training nutrition. The actor tends to snack (but not too much) on bananas and berries during his training and focuses on protein shakes and bars afterward. Of course, if the kids don’t eat them all.

 

If you’re interested in getting some high-quality protein supplements, check out our line over at FuegoSupps.com.

 

Mark Wahlberg’s Training

 

The program we’ll be looking at today is what Wahlberg primarily used to get ready for Pain & Gain. He had to pack on a lot of muscle mass for the role which naturally meant that his training volume had to increase a lot.

 

The actor didn’t do a lot of cardio (as his goal was rapid weight gain) and he chose to rest on Wednesdays and Sundays - days for recovery and family time.

 

Monday – Chest, Arms & Abs

 

Exercise

Sets

Reps

Rest

Notes

Flat Bench Press

4

8-12

0 secs

 

 

Dumbbell Chest Flys

4

8-12

45 secs

 

Superset #1

Incline Bench Press

4

8-12

0 secs

 

 

Front Shoulder Raises

4

8-12

45 secs

 

Superset #2

Decline Bench Press

4

8-12

0 secs

 

 

Side Shoulder Raises

4

8-12

45 secs

 

Superset #3

Shoulder Military Press

4

8-12

0 secs

Seated

 

Standing Shoulder Press

4

8-12

45 secs

Alternating

Superset #4

Parallel Bar Dips

4

8-12

0 secs

 

 

Cable Triceps Pressdown

4

8-12

45 secs

 

Superset #5

Lying Triceps Extensions

4

8-12

0 secs

Barbell

 

OH Triceps Extensions

4

8-12

45 secs

Single-Arm

Superset #6

 

Afternoon  Monday Workout: Stretching, Abs, and Cardio

 

Here Mark would do two to three circuits with 15 repetitions on each move:

 

Warmup: Stretching, Foam Roller, Bands and Val Slides

 

  • Curl-Ups (McGill) (x 15)
  • Bicycle Crunches (x 15)
  • Side Crunches (x 15)
  • Hip-ups (x 15)
  • Medicine Ball Twists (x 15)

 

Cardio: Treadmill or Elliptical for 30 mins

 

Tuesday – Legs, Back & Biceps

 

Exercise

Sets

Reps

Rest

Notes

Front Squats

4

8-12

0 secs

 

 

Split Squats

4

8-12

45 secs

 

Superset #1

Leg Press

4

8-12

0 secs

 

 

Jump Squats

4

8-12

45 secs

 

Superset #2

Walking Lunges

4

8-12

0 secs

 

 

Calf Raises

4

8-12

45 secs

 

Superset #3

Barbell Deadlift

4

8-12

0 secs

 

 

Alternating Leg Curls

4

8-12

45 secs

 

Superset #4

Pullups

4

8-12

0 secs

 

 

Dumbbell Rows

4

8-12

45 secs

 

Superset #5

Lat Pull Downs

4

8-12

0 secs

 

 

Seated Pulley Rows

4

8-12

45 secs

 

Superset #6

 

Evening Tuesday Workout: Biceps, Stretching, and Cardio

 

1 set of 10 at 45 lbs. (20 kg)

1 set of 8 at 55 lbs (25 kg)

1 set of 6 at 65 lbs. (30 kg)

 

Warmup: Stretching, Foam Roller, Bands and TRX work

 

  • Seated Bicep Curl
  • Dumbbell Bicep Curl
  • Barbell Bicep Curls
  • EZ Bar Curl
  • Preacher Curl
  • Machine Bicep Curl

 

Cardio: Treadmill  or Elliptical for 30 mins

 

Thursday – Full Body Workout

 

  • 4 rounds of each circuit
  • 8 reps of each circuit
  • Rest 90 seconds to rest after finishing a circuit

 

Circuit 1:

 

  • Barbell Deadlift
  • Power Clean
  • Clean and Press
  • Hang Snatch
  • Push Press

 

Circuit 2:

 

  • Split Squats
  • Barbell Bench Press
  • Barbell Deadlift
  • Inverted Row

 

Finishers:

 

2-3 sets; 6-8 reps; rest for 60 seconds between each exercise

 

  • Cable Bicep Curls
  • Seated Chest Press
  • Leg Press
  • Triceps Pushdown
  • Seated Side Lateral Raise

 

Thursday Evening Workout -  Abs, Stretching, and Cardio

 

For the abs routine, he would do 2-3 circuits of 15 reps per exercise:

 

Stretching, Foam Roller, Bands and Val Slides

 

  • Curl-Ups (McGill) (x 15)
  • Bicycle Crunches (x 15)
  • Side Crunches (x 15)
  • Hip-ups (x 15)
  • Medicine Ball Twists (x 15)

 

Cardio: Treadmill or Elliptical for 30 mins

 

Friday – Chest, Shoulders & Biceps

 

Exercise

Sets

Reps

Rest

Notes

Data

Flat Bench Press

4

8-12

0 secs

 

 

Dumbbell Chest Flys

4

8-12

45 secs

 

Superset #1

Incline Bench Press

4

8-12

0 secs

 

 

Front Shoulder Raises

4

8-12

45 secs

 

Superset #2

Decline Bench Press

4

8-12

0 secs

 

 

Side Shoulder Raises

4

8-12

45 secs

 

Superset #3

Shoulder Military Press

4

8-12

0 secs

Seated

 

Standing Shoulder Press

4

8-12

45 secs

Alternating

Superset #4

Parallel Bar Dips

4

8-12

0 secs

 

 

Cable Triceps Pressdown

4

8-12

45 secs

 

Superset #5

Lying Triceps Extensions

4

8-12

0 secs

Barbell

 

OH Triceps Extensions

4

8-12

45 secs

Single-Arm

Superset #6

 

Friday Evening Workout - Biceps, Stretching, and Cardio

 

1 set of 10 at 45 lbs. (20 kg)

1 set of 8 at 55 lbs (25 kg)

1 set of 6 at 65 lbs. (30 kg)

 

Stretching, Foam Roller, and TRX work

 

  • Seated Bicep Curl
  • Dumbbell Bicep Curl
  • Barbell Bicep Curls
  • EZ Bar Curl
  • Preacher Curl
  • Machine Bicep Curl

 

Cardio: Treadmill or Elliptical for 30 mins

 

Saturday – Legs, Back & Abs

 

Exercise

Sets

Reps

Rest

Notes

Front Squats

4

8-12

0 secs

 

 

Split Squats

4

8-12

45 secs

 

Superset #1

Leg Press

4

8-12

0 secs

 

 

Jump Squats

4

8-12

45 secs

 

Superset #2

Walking Lunges

4

8-12

0 secs

 

 

Calf Raises

4

8-12

45 secs

 

Superset #3

Barbell Deadlift

4

8-12

0 secs

 

 

Alternating Leg Curls

4

8-12

45 secs

 

Superset #4

Pullups

4

8-12

0 secs

 

 

Dumbbell Rows

4

8-12

45 secs

 

Superset #5

Lat Pull Downs

4

8-12

0 secs

 

 

Seated Pulley Rows

4

8-12

45 secs

 

Superset #6

 

Warmup: Stretching, Foam Roller, Lateral Bands, and Val Slides

 

Saturday Evening Workout - Abs, Stretching, and Cardio

 

For this routine, Mark has said that he normally does 2-3 circuits of 15 reps per exercise:

 

Stretching, Foam Roller, Bands and Val Slides

 

  • Curl-Ups (McGill) (x 15)
  • Bicycle Crunches (x 15)
  • Side Crunches (x 15)
  • Hip-ups (x 15)
  • Medicine Ball Twists (x 15)

 

Cardio: Treadmill or Elliptical for 30 mins

 


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