Mark Wahlberg Transformation Meal Plan and Exercise Regimen
Mark Wahlberg is undoubtedly one of the most physically fit actors in Hollywood. His physique has been impressive since his days as a Calvin Klein underwear model, continuing to the present. Unlike actors like Christian Bale, Chris Evans, and Matthew McConaughey, who often bulk up, slim down, or gain weight for specific roles and then revert to their usual appearance, Mark Wahlberg maintains a commendable shape with a plant-based diet year-round.
Alright, alright, alright. Since we are discussing physique transformations, let’s highlight the most notable Mark Wahlberg transformation. No, it’s not Pain & Gain (we’ll get to that later). We are talking about Father Stu here.
Mark Wahlberg Statistics
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Full Name: Mark Robert Wahlberg (Hollywood Actor) |
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| Weight | Height | Date Of Birth |
| 185-190 lbs | 5’8″ | 6/5/1971 |
| Category | Period | Nationality |
| None | 2010s, 2020s | American |
Mark Wahlberg’s Father Stu Transformation
We are used to seeing an extremely fit Wahlberg. So much so that his body transformation for a role doesn’t make headlines anymore.
However, one transformation stands out. Wahlberg left his fans in shock when he posted a physique update for the movie Father Stu. Mark’s initial look from the film absolutely stunned his followers. In the movie, he portrays a bipolar boxer-turned-priest. Sources indicate Wahlberg gained 30 pounds of body weight in just 20 days in preparation for this role. This is truly remarkable, if you will pardon the pun.
We are unsure whether to label this as a transformation or a reverse transformation. Rest assured, we’re not suggesting you gain 30 pounds of body weight in this article—unless you choose to.
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Related: Mark Wahlberg Appears Shredded Once Again After 14-Week Transformation
Mark Wahlberg’s Father Stu Meal Plan
If you are curious about what Mark Wahlberg consumed to gain the significant weight, here is an overview of his daily dietary plan:
3 a.m. – 4 eggs
6 a.m. – 8 eggs, faux burger, 1 cup rice, 2 tablespoons olive oil, and a plant-based protein shake.
9 a.m. – faux burger or plant-based beyond meat sausage, 1 cup rice.
Noon – 1 whole tilapia fish, 1 cup rice, 1 cup cooked spinach, and 1 cup sweet potato patty.
3 p.m. – 8 ounces ground turkey, 4 ounces salmon, 1 cup rice, olive oil, and beets.
6 p.m. – 8 ounce Impossible Burger, 8 ounces white fish, 1 cup cooked vegetables.
9 p.m. – Custom mash (1 cup cooked steel-cut oatmeal, 2 tbsp applesauce, 2 tbsp jelly or jam, 2 tbsp almond butter, 1 tbsp molasses.)
Weight Gain ≠ Junk Food
We know what you’re thinking, “How can someone consume so much?”
We understand. However, here’s a word of caution for those trying to gain body weight. Avoid mindlessly consuming anything and everything in sight. A cheat meal occasionally is beneficial for the mind and body, but continually eating junk food will negatively impact your results.
When Mark Wahlberg needed to gain 30lbs for a film, he didn’t embark on a mindless eating spree. Many don’t realize that Hollywood stars do not gorge on junk food while gaining.
Although the Transformers actor was consuming 7-8 meals a day totaling approximately 7,000 calories, it all came from nutritious food as he follows a healthy dietary regimen. Transforming your body is easier when you have a team of experts supporting you, and for Wahlberg, it was no different.
Wahlberg’s team took immense measures to ensure his health and safety during the gaining process. Lawrence Duran, Wahlberg’s personal chef, disclosed to E! News that:
“We meet with a team of doctors who do his bloodwork and a nutritionist who gives us a full breakdown of what his body needs, and what his body’s”adjust, and then devise a meal strategy accordingly. We consult with a specialist biweekly to assess our progress and make necessary modifications.”
Mark Wahlberg Pain & Gain Diet Plan
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This is the information you were looking for. Wahlberg showcased some remarkable physiques in “The Fighter“, “Lone Survivor“ and “Shooter,” but he outperformed them with his transformation in “Pain & Gain.” Although not at a Mr. Olympia level, Wahlberg truly resembled a bodybuilder.
When the first trailers for “Pain & Gain” were released, Mark appeared almost twice as big compared to his previous film. This was a major milestone for him, especially since he only had seven weeks to accomplish it. Many speculated that he might be using anabolic steroids, but Mark insists on his natural status!
Mark aimed to gain 40 pounds of muscle in just seven weeks. He weighed 165 pounds for his previous role but needed to be at 205 lbs before filming Pain & Gain. The announcement that Dwayne “The Rock” Johnson would co-star with him likely encouraged Mark to intensify his efforts in the gym.
Related: The Rock Shares His Leg Day Workout for “Black Adam” Movie
Mark Wahlberg collaborated with trainer Bryan Nguyen for his Pain & Gain transformation. He reverted to his traditional workouts featuring numerous compound lifts. This time, however, he reduced cardio and increased his food intake.
- (3:15 a.m.) Meal 1:Whey Protein oats, peanut butter, blueberries, and eggs.
- (5:30 a.m.) Meal 2: Plant-based Protein shake, three turkey patties, five pieces of sweet potato.
- (8 a.m.) Snack (Between meals): A plate of Impossible meatballs.
- (10:30 a.m.) Meal 3: A blend of grilled chicken, kalamata olives, pepperoncini, cherry tomatoes, cucumber, bell peppers, avocado, and hard-boiled eggs.
- (1 p.m.) Meal 4: Impossible Burger.
- (3:30 PM) Meal 5: Chicken with Bok Choy.
- (Before 5:30 p.m.) Meal 6 (Dinner): Fish with vegetables.
Mark Wahlberg begins his mornings very early. Reports indicate he’s out of bed by 2:30 a.m. and finishes his workout while most people are still asleep. The Transformers star doesn’t adhere to a typical diet program. His daily nutrition regimen includes three breakfasts and a snack at 8 a.m. Mark consumes six small meals throughout the day to keep his metabolism active, helping him burn calories even when inactive.
During his Pain & Gain transformation diet, Wahlberg avoids carbs before sleep. His diet primarily relies on protein for calorie intake.
Related: Top Ways To Boost Your Metabolic Rate As A Bodybuilder
Mark Wahlberg Pain & Gain Training Regimen
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Marky Mark followed a 5-day workout split in preparation for Pain & Gain. Wahlberg’s exercise regimen reflects years of experience in the gym and a profound understanding of his physique. He utilized supersets that had been effective for him previously.
Monday: Chest, Arms, and Abs
i) AM Workout – Chest & Arms
1. Flat Barbell Bench Press: 4 sets 8-12 reps, No rest
2. Superset
- Dumbbell Chest Fly: 4 sets 8-12reps, No pause
- Inclined Bench Press: 4 sets 8-12 repetitions, 45-second rest
3. Superset
- Front Shoulder Lift: 4 sets 8-12 reps, No pause
- Declined Bench Press: 4 sets 8-12 repetitions, 45-second rest
4. Superset
- Lateral Shoulder Raise: 4 sets 8-12 repetitions, No pause
- Seated Overhead Press: 4 sets 8-12 repetitions, 45-second rest
5. Superset
- Standing Overhead Press: 4 sets 8-12 reps, No pause
- Parallel Bar Dip: 4 sets 8-12 repetitions, 45-second rest
6. Superset
- Cable Tricep Pushdown: 4 sets 8-12 repetitions, No pause
- Barbell Skull Crusher: 4 sets 8-12 repetitions, 45-second rest
7. Overhead Cable Tricep Extension: 4 sets 8-12 repetitions, No pause
While preparing for Pain & Gain, Mark Wahlberg worked out twice per day. Since he had only seven weeks to achieve his peak physique, he realized 7 exercises per muscle group wouldn’t suffice.
Mark exercised each muscle group bi-weekly. In pursuit of more muscular arms for the film, Wahlberg focused on his biceps and triceps almost daily.
ii) PM Workout – Stretching, Abs, and Cardio
1. Warmup: Stretching with foam roller, Val slides, and resistance bands
2. Circuit – 3 rounds of 15 repetitions for each exercise:
- Curl-Up (McGill)
- Bicycle Crunch
- Side Crunch
- Hip-Up
- Medicine Ball Twists
3. Cardio: Treadmill or Elliptical – 30 minutes
Tuesday: Legs, Back, and Biceps
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i) AM Workout – Legs & Back
1. Front Squat: 4 sets 8-12 repetitions, No pause
2. Superset
- Split Squat: 4 sets 8-12 repetitions, No pause
- Leg Press: 4 sets 8-12 reps, 45-second rest
3. Superset
- Jump Squat: 4 sets 8-12 repetitions, No pause
- Walking Lunges: 4 sets 8-12 reps, 45-second rest
4. Superset
- Standing Calf Raise: 4 sets 8-12 repetitions, No pause
- Barbell Deadlift: 4 sets 8-12 reps, 45-second rest
5. Superset
- Alternating Leg Curl: 4 sets 8-12 repetitions, No pause
- Pull-Up: 4 sets 8-12 repetitions, 45-second rest
6. Superset
- Dumbbell Row: 4 sets 8-12 repetitions, No pause
- Lat Pull-Down: 4 sets 8-12 repetitions, 45-second rest
7. Seated Row Pull: 4 sets 8-12 repetitions, 45-second rest
While gearing up for the movie, Mark got to workout in his luxurious home gym. This saved him considerable commute time to and from the traditional gym.
ii) PM Workout – Biceps, Stretching, and Cardio
1. Warmup: Stretching (Foam roller, bands, and TRX)
2. Seated Bicep Curl: 3 sets of 10, 8, 6 repetitions @ 20, 25, 30kg
3. Barbell Bicep Curl: 3 sets of 10, 8, 6 repetitions @ 20, 25, 30kg
4. EZ Bar Curl: 3 sets of 10, 8, 6 repetitions @ 20, 25, 30kg
5. Preacher Curl: 3 sets of 10, 8, 6 repetitions @ 20, 25, 30kg
6. Machine Bicep Curl: 3 sets of 10, 8, 6 repetitions @ 20, 25, 30kg
7. Cardio: Treadmillor Elliptical – 30 minutes
Wednesday: Rest Day
Thursday: Legs, Upper Back, and Biceps
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i) AM Exercise – Full Body Circuits
- 4 cycles of each circuit
- 8 repetitions for each movement
- Rest for 90-seconds after every cycle.
1. Circuit 1
- Barbell Deadlift
- Power Clean
- Clean and Press
- Hang Snatch
- Push Press
2. Circuit 2
- Split Squat
- Barbell Bench Press
- Barbell Deadlift
- Inverted Row
3. Finishers
- Cable Bicep Curl: 3 sets of 8 reps, 60-second rest
- Seated Chest Press: 3 sets of 8 reps, 60-second rest
- Leg Press: 3 sets of 8 reps, 60-second rest
- Tricep Pushdown: 3 sets of 8 reps, 60-second rest
- Seated Side Lateral Raise: 3 sets of 8 reps, 60-second rest
As Mark Wahlberg initiated his mornings early with a vigorous workout, he frequently took a “growth nap” ahead of his afternoon ab workout and mild cardio session.
ii) PM Exercise – Flexibility, Abs, and Cardio
1. Warmup: Stretching (Foam roller, bands, and slide boards)
2. Circuit – 3 rounds X 15 reps of each move
- Curl-Up (McGill)
- Bicycle crunch
- Side crunch
- Hip-up
- Medicine ball twist
3. Cardio: Treadmill or Elliptical – 30 minutes
Friday: Chest, Arms, and Biceps
i)AM Exercise – Chest & Arms
1. Flat Bench Press: 4 sets of 8-12 reps, No rest
2. Superset
- Dumbbell Chest Fly: 4 sets of 8-12 reps, No rest
- Incline Bench Press: 4 sets of 8-12 reps, 45-sec pause
3. Superset
- Front Shoulder Raise: 4 sets of 8-12 reps, No rest
- Decline Bench Press: 4 sets of 8-12 reps, 45-sec pause
4. Superset
- Side Shoulder Raise: 4 sets of 8-12 reps, No rest
- Seated Military Press: 4 sets of 8-12 reps, 45-sec pause
5. Superset
- Standing Shoulder Press: 4 sets of 8-12 reps, No rest
- Parallel Bar Dips: 4 sets of 8-12 reps, 45-sec pause
6. Superset
- Cable Tricep Pressdown: 4 sets of 8-12 reps, No rest
- Barbell Lying Tricep Extension: 4 sets of 8-12 reps, 45-sec pause
7. Overhead Cable Tricep Extension: 4 sets of 8-12 reps, No rest
While doing Mark Wahlberg’s Pain & Gain training regimen, ensure that you persistently exert effort. If 12 repetitions of any drill feel effortless, amplify the weight and don’t allow muscle adaptation. As Arnold Schwarzenegger advised, “shock the muscle”.
ii) PM Exercise – Biceps, Stretching, and Cardio
1. Warmup: Stretching (Foam roller, bands, and TRX)
2. Seated Bicep Curl: 3 sets of 10, 8, 6 reps with 20, 25, 30kgs
3. Barbell Bicep Curl: 3 sets of 10, 8, 6 reps with 20, 25, 30kgs
4. EZ Bar Curl: 3 sets of 10, 8, 6 reps with 20, 25, 30kgs
5. PreacherCurl: 3 sets of 10, 8, and 6 repetitions with 20, 25, 30 kgs
6. Machine Bicep Curl: 3 sets of 10, 8, and 6 repetitions with 20, 25, 30 kgs
7. Cardio: Treadmill or Elliptical – 30 minutes
Saturday: Legs, Back, and Abs
i) Morning Session – Legs & Back
1. Front Squat: 4 sets of 8-12 repetitions, No rest
2. Superset
- Split Squat: 4 sets of 8-12 repetitions, No rest
- Leg Press: 4 sets of 8-12 repetitions, 45 seconds rest
3. Superset
- Jump Squat: 4 sets of 8-12 repetitions, No rest
- Walking Lunge: 4 sets of 8-12 repetitions, 45 seconds rest
4. Superset
- Standing Calf Raise: 4 sets of 8-12 repetitions, No rest
- Barbell Deadlift: 4 sets of 8-12 repetitions, 45 seconds rest
5. Superset
- Alternating Leg Curl: 4 sets of 8-12 repetitions, No rest
- Pull-ups: 4 sets of 8-12 repetitions, 45 seconds rest
6. Superset
- Dumbbell Row: 4 sets of 8-12 repetitions, No rest
- Lat Pull-Down: 4 sets of 8-12 repetitions, 45 seconds rest
7. Seated Pulley Row: 4 sets of 8-12 repetitions, 45 seconds rest
In the Mark Wahlberg transformation plan, you’ll be lifting heavy and performing numerous supersets. Mark adhered to a stringent diet and relied on supplements to enhance his muscle recovery and minimize the risk of injury.
Suggested Supplements:
- Protein Powder
- Pre-Workout
- BCAA
- Creatine
- Multivitamin
- Joint Supplement
ii) Evening Session – Stretching, Abs, and Cardio
1. Warmup: Stretching (Foam roller, bands, and Val slides)
2. Circuit – 3 rounds of 15 repetitions for each exercise
- Curl-Up (McGill)
- Bicycle crunch
- Side crunch
- Hip-up
- Medicine ball twist
3. Cardio: Treadmill or Elliptical – 30 minutes
Sunday: Rest Day
Conclusion
Mark Wahlberg has been training for a very long time. If you are new to fitness, begin by only performing the morning workouts. As you gain more experience, you can progress to following the complete Pain & Gain workout schedule.
Remember: Mark Wahlberg did not sculpt his Pain & Gain build from scratch over the course of seven weeks. He already had a solid foundation. Persistence, patience, and plenty of protein will be your biggest allies in the Mark Wahlberg Pain & Gain transformation regimen.
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