Hollywood icon Mark Wahlberg is renowned not only for his stellar acting career but also for his commitment to fitness. Throughout his career, he has repeatedly gained and lost weight for various roles, transforming his physique dramatically. How does he manage to achieve such physical feats? This guide delves into Mark Wahlberg’s weight loss diet and exercise routine to provide insights.
The Academy Award-nominated actor has always maintained a remarkable body that is admired by millions globally. He accomplishes this through a stringent workout regimen, a well-balanced and nutritious diet, and a disciplined lifestyle. If you’re looking to lose weight and get fit, there’s much to learn from Mark Wahlberg.
Mark Wahlberg Sustains Weight through Discipline:
Born on June 5, 1971, in Boston, Massachusetts, Mark Wahlberg remains incredibly fit at 52. Standing at 5 feet 8 inches (173 CM), this BAFTA-winning actor has notably transformed his weight for various roles, though his typical weight hovers around 185 pounds (85 kg).
Presently, Mark Wahlberg weighs approximately 194 pounds (88 kg) as he wraps up filming for his upcoming film, Arthur The King. His disciplined daily schedule begins at 2:30 AM and ends at 7:30 PM. Here’s a snapshot of Mark Wahlberg’s ideal daily routine:
- 2:30 am – Wake up
- 2:45 am – Prayer Time
- 3:15 am – Breakfast
- 3:40 to 5:15 am – Initial Workout
- 5:30 am – Post-workout Meal
- 6:00 am – Morning Shower
- 7:30 am – Golf Time
- 8:00 am – Snack
- 9:30 am – Cryotherapy Session for Muscle Relief
- 10:30 am – Second Snack
- 11:00 am – Work and Meetings or Family Time
- 1:00 pm – Lunch
- 2:00 pm – Business Calls or Meetings
- 3:00 pm – Pick 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
Wahlberg adjusts his routine according to his filming schedule but when free, he focuses entirely on fitness and health.
Mark Wahlberg and His Significant Weight Changes:
Mark Wahlberg’s weight has fluctuated dramatically for various film roles. In an interview with People, he mentioned altering his weight from 215 pounds to 137 pounds, describing the experience as challenging. “I mean, I’ve fluctuated my weight from 215 lbs. to 137 lbs., which is pretty extreme,” he shared.
He also recalled gaining 30 pounds for 2022’s Father Stu by following a particular diet that included KFC, Denny’s, and glasses of olive oil. “It took quite a toll on me
Previously, he maintained a weight of around 165 pounds for his role in 2013’s Broken City but bulked up to 212 pounds. He subsequently slimmed down post-filming for Transformers: Age of Extinction for his role in 2014’s The Gambler, reducing his weight from 197 pounds to 137 pounds through a specialized liquid diet.
Mark Wahlberg’s Natural Weight Loss Diet:
Mark Wahlberg endorses natural weight loss through a healthy diet and regular exercise. He holds no judgment against celebrities who take alternative routes for weight loss. His diet plan includes nutrient-dense whole foods such as fish, lean meats, eggs, grains, nuts, and protein shakes.
He consumes around six to eight meals a day to stay satiated and meet his nutritional needs. Here’s a sample diet from Mark Wahlberg:
Breakfast: Egg whites, steel oats (Irish oats), berries, and a peanut butter sandwich.
Post-Workout Meal 1: Protein shakes or Turkey Burgers with Sweet Potato.
Lunch: One whole tilapia fish, sautéed spinach, sweet potato patty, and 1 cup of rice/ New York steak with green peppers.
Evening Snack: Turkey meatballs, plant-based meat, or faux burgers.
Post-Workout Meal 2: Fruits and plant-based milk.
Dinner: Grilled chicken salad with hard-boiled eggs, avocado, cucumber, and tomato.
Wahlberg is mindful of his meal choices due to various allergies and lactose intolerance, excluding dairy products from his diet. He also practices intermittent fasting to maintain a healthy body and drinks plenty of water to stay hydrated.
Mark Wahlberg’s 3-Day Split Workout Routine:
An investor in the F45 training program, Wahlberg has revised his workout strategy to focus on ‘achieving more results’ by training smarter. He follows a 3-day split workout plan—working out for three days followed by a rest day, then repeating the cycle.
He no longer aims for the heaviest weights, instead focusing on maintaining proper form, longer holds, and extended squeezes. Here’s a sample workout routine that Mark Wahlberg follows:
Monday:
Morning Workout—Chest & Arms:
- Flat bench press with dumbbell chest fly – 4 sets of 8 to 12 reps
- Front shoulder raise and Incline bench press – 4 sets of 8 to 12 reps
- Side shoulder raises with decline bench press – 4 sets of 8 to 12 reps
- Shoulder military press with standing shoulder press– 4 rounds of 8 to 12 repetitions
- Parallel bar dips with cable triceps pushdowns – 4 sets of 8 to 12 repetitions
- Overhead triceps extension with lying triceps extension – 4 sets of 8 to 12 reps
Afternoon Routine – Cardio & Abs:
- Warm-up – Stretching, foam rolling, val slides, and resistance bands
- Mcgill curl-ups – 1 set of 15 repetitions
- Bicycle crunches – 1 set of 15 repetitions
- Side crunches – 1 set of 15 repetitions
- Hip ups – 1 set of 15 repetitions
- Medicine ball twists – 1 set of 15 repetitions
- Cardio activities for 30 minutes on the elliptical or treadmill
Tuesday:
Morning Routine – Back & Legs:
- Front squats paired with split squats – 4 rounds of 8-12 reps
- Leg press with jump squats – 4 rounds of 8-12 reps
- Barbell deadlift with alternating leg curls – 4 rounds of 8-12 reps
- Push-ups paired with dumbbell rows – 4 rounds of 8-12 reps
- Lat pull downs combined with seated pulley rows – 4 rounds of 8-12 reps
- Walking lunges with calf raises – 4 rounds of 8-12 reps
Afternoon Routine – Cardio & Biceps:
- Ramp warm-up & TRX exercises
- Seated bicep curls – 3 rounds of 8, 6, and 10 repetitions
- Dumbbell bicep curls – 3 rounds of 8, 6, and 10 repetitions
- Barbell bicep curls – 3 rounds of 8, 6, and 10 repetitions
- Machine bicep curls – 3 rounds of 8, 6, and 10 repetitions
- EZ bar curls – 3 rounds of 8, 6, and 10 repetitions
- Preacher curls – 3 rounds of 8, 6, and 10 repetitions
- Cardio activities for 30 minutes on the elliptical or treadmill
Wednesday:
A rest day where Wahlberg allows his body to recover fully. On rest days, he sometimes goes for hiking, jogging, or light running sessions.
Thursday:
Wahlberg executes a full-body circuit on Thursday.
Morning Routine:
First Circuit of 4 Rounds –
- Barbell deadlift – 1 set of 8 reps
- Push press – 1 set of 8 reps
- Power clean – 1 set of 8 reps
- Clean and press – 1 set of 8 reps
- Hang snatch – 1 set of 8 reps
Next Circuit of 4 Rounds –
- Split squat – 1 set of 8 reps
- Barbell bench press – 1 set of 8 reps
- Inverted rows – 1 set of 8 reps
- Barbell deadlift – 1 set of 8 reps
Finisher –
- Cable bicep curls – 2 to 3 sets of 6 to 8 reps
- Seated chest press – 2 to 3 sets of 6 to 8 reps
- Seated side lateral raises – 2 to 3 sets of 6 to 8 reps
- Triceps press-down – 2 to 3 sets of 6 to 8 reps
- Leg press – 2 to 3 sets of 6 to 8 reps
Afternoon Routine – Stretching, Cardio & Abs:
- Warm-up – Stretching, foam rolling, val slides, and resistance bands
- Mcgill curl-ups – 1 set of 15 reps
- Bicycle crunches – 1 set of 15 reps
- Side crunches – 1 set of 15 reps
- Hip ups – 1 set of 15 reps
- Medicine ball twists – 1 set of 15 reps
- Cardio – 30 minutes on the elliptical or treadmill
On Friday and Saturday, Wahlberg adheres to the same regimen as on Monday and Tuesday, while Sunday is another rest day to recharge his body.
The Emmy-nominated actor also consumes some supplements like pre-workout, protein powders, BCAA, creatine, and multi-vitamins from his brand Performance Inspired Nutrition to stay fueled during intense training sessions.
Final Thoughts:
Mark Wahlberg serves as an inspiration for those aiming to get fit and remain disciplined towards their aspirations. He maintains an incredible physique even in his 50s. The Hollywood star has gone through numerous transformations but still holds a significant control over his weight. His 4 AM training sessions are renowned among fitness aficionados.
There are numerous lessons to glean from Mark Wahlberg’s approach to his diet and exercise to maintain our weight and overall wellness. His diet exemplifies a well-balanced meal plan. He advises young individuals to work out more efficiently to achieve better results and wishes he had heeded the same advice two decades ago.
Disclaimer:The Mark Wahlberg diet plan and workout routine are highly effective for his body, but it doesn’t imply that you should follow the same methods indiscriminately. Always consult your trainer to determine if a particular meal or exercise is suitable for your health and regimen. Everyone’s body is distinct.
Frequently Asked Questions:
What happened to Mark Wahlberg’s weight?:
Mark Wahlberg has experienced dramatic weight changes for his film roles. He recently gained around 30 pounds in 20 days for the 2022 film Father Stu. He has also undergone extreme weight fluctuations for movies such as Broken City, Pain and Gain, and The Gambler, oscillating his weight from 215 pounds to 137 pounds within short periods.
How did Mark Wahlberg gain weight so fast?:
For his role in Father Stu, Mark Wahlberg consumed around 7,000 calories daily for the first two weeks, escalating to 11,000 calories daily for the latter four weeks. His diet included a dozen eggs, several large bowls of rice, and protein shakes. He also ate a lot of junk food and drank glasses of olive oil to gain weight.
Does Mark Wahlberg lift heavy?:
Mark Wahlberg no longer focuses on lifting heavy weights but prioritizes better form, longer holds, and extended squeezes to achieve optimal results. His primary workouts include bilateral and unilateral movements with heavy resistance bands, followed by a rest day after every three days of exercise.
Does Mark Wahlberg fast?:
Mark Wahlberg adheres to an 18:6 intermittent fasting regimen. This involves fasting for 18 hours and then eating within a 6-hour window. He regularly practices intermittent fasting to maintain his overall weight and health.