Chris Pratt Diet Plan & Workout Routine ❤️


Having a healthy diet and exercising are an imperative part of Chris Pratt’s diet plan and workout routine.

Christopher Michael Pratt, also known as Chris Pratt, is an American actor who began his career on television and has since become a household name in Hollywood.


Aside from his acting abilities, he is well-known for his fat-to-fit transformation. He lost 30 pounds for the film ‘Money ball.’

He repeated that transformation in other films such as “10 Years,” in which he gained 280 pounds, and “Zero Dark Thirty,” in which he shredded a significant amount of muscle. So we can see how promising he is in terms of fitness.

Chris Pratt is an American actress and producer. Diet and exercise are simply a part of Chris Pratt’s lifestyle. As a result, the purpose of this article is to provide you with information on Chris Pratt’s Diet Plan & Workout Routine.


Chris Pratt Diet Plan

Chris Pratt's Diet Plan & Workout

Chris Pratt consumes nearly 4,000 calories daily while working out 3-4 hours per day, six days a week, under the supervision of a well-versed nutritionist and personal trainer. He drank a lot of water to help him lose weight and stopped drinking beer.

While filming Guardians of the Galaxy, nutritionist Phil Goliath devised an enriched diet plan. He made some significant dietary adjustments. There was an increase in both water intake and overall calorie consumption.


He was also devoting more time to his fitness regimen. This resulted in a final result in which he could build mass and then rework it to convert that mass into lean muscle.

Chris Pratt’s Meal Plan

Protein Whole Eggs, Chicken Breast, Fish, Steak
Carbs Broccoli, Spinach, & Other Green Vegetables, Sweet Potatoes, Brown Rice, Street-Cut Oatmeal, Berries

Fast Grass-Fed Butter, Coconut Oil, Avocado, Nuts

Fitness Secret / Fitness Regime

It is complicated to stick to a strict diet and exercise regimen systematically. However, having a cheat meal once in a while is often acceptable.

Chris Pratt prefers lasagna and scones as a cheat snack over more traditional or excessive desserts.Chris Pratt prepares for the next session of packed-up workouts despite the occasional cheating and rest.

Chris Pratt discusses his increased water intake while filming ‘Guardians of the Galaxy.’ He used to spend half his day going to the bathroom to pee. Still, he believes it’s a significant benefit if you drink enough water to stay hydrated.

Chris Pratt's Diet Plan & Workout routine

What does Chris Pratt’s Eat?

  • ✅Fish
  • ✅Broccoli
  • ✅Spinach
  • ✅Oatmeal
  • ✅Nuts
  • ✅Grass-fed Butter
  • ✅Steak
  • ✅Chicken Breast
  • ✅Whole Eggs
  • ✅Sweet Potatoes
  • ✅Brown Rice
  • ✅Berries

What does Chris Pratt’s Avoid?

  • ❌Processed Foods
  • ❌Sugar
  • ❌Junk Food
  • ❌Dairy
  • ❌Refined Carbs
  • ❌Fried Foods
  • ❌Hash browns
  • ❌Burgers

Chris Pratt’s Supplements

  • Pre Workout
It increases available energy and improves performance during workouts. This also helps to define muscles by transmitting nutrients to the body at a faster rate.
  • Whey Protein

This supplement provides protein, aids in body fat reduction, and shortens recovery time. It boosts protein synthesis, resulting in faster muscle repair.

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Chris Pratt Body Stats

Age 42 years
Height 6 ft 2 inches
Weight 6 ft 2 inches 101 Kg or 223 pounds
Eye Co-lour Green
Chest 44 in or 112 cm
Biceps 15 in or 38 cm
Waist 34 in or 86 cm
Shoe Size 11
Acting career 2000 to present

Chris Pratt’s Workout Routine

Workout Principles

Chris’ workout routines typically include three days of rest. He trained for five months for the Guardians of the Galaxy film. Pratt desired to gain muscle mass while becoming leaner and fitter.

He worked out 4-6 weekly for five months under Grave’s supervision, with incredible discipline.

Pratt weighed 300 pounds before auditioning for the Guardians of the Galaxy film. So how did he end up playing Peter Quill, the Star-Lord?


The 37-year-old actor lost significant weight by combining an intense workout regimen devised by his trainer Duffy Grave’s and a diet plan developed by nutritionist Phil Goliath with 3-4 hours of regular, consistent hard work.

Pratt desired to gain muscle mass while becoming leaner and fitter. He worked out 4-6 weekly for five months under Grave’s supervision, with incredible discipline.

He did bodybuilding workouts for the first two months. He focused on bodybuilding and conditioning for the next two months. He concentrated on activities over the last month, including mountain biking, swimming, and other cardio workouts.

Chris Pratt Training Regime

  • Monday: Back, Bicep & Abs
  • Tuesday: Chest, Triceps & G lutes
  • Wednesday: Active Recovery Day
  • Thursday: Quads, Hamstrings, Calves
  • Friday: Shoulders and Traps

⏩Monday: Back, Biceps and Abs

Pratt does 11 exercises in this routine, but only for four sets and 12 reps.

Here’s Chris Pratt’s back, biceps, and abs routine: 

  • Sit Ups (3 sets, 25 reps)
  • Stretch (10 Min Jog on Treadmill)
  • Hanging Leg Raises (3 sets, 15 reps)
  • Dead lift (4 sets of 10, 8, 5, 3 reps)
  • Planks (3 sets, 60 seconds)
  • Pull-Ups (4 sets, 10 reps)
  • Barbell Curls (3 sets, 12 reps)
  • Lateral Pull Downs (4 sets, 10 reps)
  • Hammer Curls (3 sets, 12 reps)
  • Hammer Strength Row (4 sets, 12 reps)
  • Lateral Pull Downs (4 sets, 10 reps)

⏩Tuesday: Chest and Triceps

Chris will work on his chest and triceps on Tuesday. Pratt’s chest and triceps routine include eight different exercises.

Here’s Chris Pratt’s chest and triceps routine: 

  • Bench Press (4 sets of 10, 8, 5, 3 reps)
  • Fly’s (Cable or DB) (4 sets, 12 reps)
  • Triceps Push down (4 sets, 12 reps)
  • Cable Kickbacks (4 sets, 12 reps)
  • Stretch (10 Min Jog on Treadmill)
  • Incline Bench (4 sets, 12 reps)
  • Dips (3 sets, Failure)
  • Hammer Strength Bench (4 sets, 12 reps)

⏩Wednesday: Active Recovery Day

  • Pratt has an active recovery day on Wednesday, so that he will go for a walk and rest.

⏩Thursday: Legs

Pratt will perform seven leg exercises on Thursday. Each activity is done for a different number of sets and reps.

Here’s Chris Pratt’s legs routine: 

  •  Glute Bridges (3 sets, 10 reps)
  • Standing Calf Raises (4 sets, 12 reps)
  • Kettle bell Straight Leg Dead lift (3 sets, 12 reps)
  • Weighted Lunges (3 sets, 12 reps)
  • Leg Press (4 sets, 12 reps)
  • Back Squat (4 sets of 10, 8, 5, 3 reps)
  • Stretch (10 Min Jog on Treadmill)

⏩Friday: Shoulders and Traps

Chris follows a shoulder and traps workout routine on Friday, performing nine different exercises with 10-12 reps.

Here’s Chris Pratt’s shoulders and traps routine: 

  •  Barbell Shrugs (4 sets, 10 reps)
  • Stretch (10 Min Jog on Treadmill)
  • Front Raises (DB or Cable) (3 sets, 10 reps)
  • Military Press (4 sets, 12, 10, 8, 5 reps)
  • Rear Dell Fly’s (4 sets, 12 reps)
  • Lateral Raises (4 sets, 12 reps)

Super set 1

  •  Dumbbell Shrugs (3 sets, 10 reps)
  • Kettle bell Swing (3 sets, 10 reps)
  • One Arm Dumbbell Snatch (3 sets, 10 reps)

⏩Saturday and Sunday:  Rest

  • Saturday and Sunday are both days of rest.

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Final Words

Chris Pratt’s diet is something that any average guy can follow. We know exactly what to eat and avoid; all that remains is the zeal to do it. You must control your emotions if you want to look as fit as this guy.

“I was an athlete growing up…so I can take a fall,” Pratt says. There are no sweet tooth cravings, no late-night meals, and no junk food. After all, junk food turns your body into a junkyard, which we don’t want.

FAQs For Chris Pratt’s Diet Plan & Workout 

The conditioning workouts often contained a treadmill/rower circuit mixed in with weightlifting or calisthenics. In terms of goals, Pratt had knew exactly how he wanted to look. “He wanted more muscle, to be much leaner, and to be more fit,” says Gaver. “He wanted to do justice to the role.”
Health experts say you should aim for at least 150 minutes of exercise a week (30 minutes a day, five times a week, for example), plus weight training at least twice a week. Can’t find room in your crazy schedule? Take a closer look. If you work too late to get to a gym, keep a set of weights at home.
This means eating a balanced diet, getting regular exercise, avoiding tobacco and drugs and getting plenty of rest. Our bodies are like machines that require a balance of protein, carbohydrates, fat, vitamins, minerals and water to stay in good working order. Get the balance wrong and your health will suffer.

Check out the Complete details of Chris Pratt’s Diet Plan & Workout Routine

For Other Athlete Diet Plans and Workout Routine Visit: Celebrity diet plan and workout routine

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Disclaimer: We gather actual information from sources such as on-site visits, and phone interviews. The information reported on this web page derives from one or more of those sources.

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