Mark Wahlberg’s Diet Plan & Workout Routine ❤️

Mark Robert Michael Wahlberg was born on June 5, 1971, in Boston, Massachusetts, USA. He is an American actor, rapper, restaurateur, and producer.

He is best known for his roles in films such as Renaissance Man, The Departed, Planet of the Apes, Transformers, The Fighter, and many others.

In 2010, he was nominated for a Golden Globe Award for Best Actor for his performance in “The Fighter.” It’s no surprise that he was the highest-paid actor in the world in 2017.

Aside from acting, he was a member of the music group Mary Mark and the Funky Bunch. He also released a few music albums as Mary Mark.

This guy has tried it all, from movies to music concerts to producing HBO shows, and he has left his mark everywhere he has gone.

Mark is also well-known for his extreme physical transformations. According to director Peter Berg, no one can pull off weight gain or loss for a role like Mark Wahlberg. He’s worked with him four times and knows him inside and out.

Going from 212 pounds for “Pain And Gain” to 137 pounds for “The Gambler,” it’s clear how serious this guy is about transforming his physique for the roles.

Mark Wahlberg’s Diet Plan

You can tell Mark cares about his body just by looking at him. One way he accomplishes this is through his diet. Wahlberg understands that what he eats is important, so he tries to eat only healthy foods.

The Hollywood actor is known to switch between diets. To accommodate his various film roles, the Pain & Gain actor is said to change his workout and diet regimen.

Mark is known to change his diet depending on the film he is working on, but he still has an eating schedule that he strictly adheres to.

Mark Wahlberg's Diet Plan & Workout

The diet of the Hollywood star is high in protein. Proteins are beneficial to muscle development. His protein intake consists primarily of turkey burgers, egg whites, and meatballs.

Mark Wahlberg’s Meal Plan

Meal 1 (3:15 AM) Steel Oats, Peanut Butter, Blueberries, and Eggs
Meal 2 (5:30 AM) Protein Shake, Three Turkey Burgers, Five Pieces of Sweet Potato
Snack (Between his Meals) (8 AM) A Plate Of Meatballs
Meal 3  (10:30 AM) A Mix Of Grilled Chicken, Kalamata Olives, Pepperonis, Cherry Tomatoes, Cucumber, Bell Peppers, And Hard Boiled Eggs
Meal 4 (1 PM) Steak
Meal 5 (3:30 PM) Chicken With Bork Chou
Meal 6 ( Before 5:30 PM) (Dinner)

Fish with Veggies

What does Mark Wahlberg’s Eat?

  • ✅Eggs
  • ✅Poultry
  • ✅Peanut Butter
  • ✅Sweet Potatoes
  • ✅Berries
  • ✅Bananas
  • ✅Protein Shakes
  • ✅Natural Foods
  • ✅Poultry
  • ✅Oatmeal
  • ✅Vegetables
  • ✅Avocados
  • ✅Apples
  • ✅Bone Broth

What does Mark Wahlberg’s Avoid?

  • ❌Chemicals
  • ❌Junk Food
  • ❌Fast Food
  • ❌Refined Sugar
  • ❌Refined Carbs
  • ❌Added Sugars

Mark Wahlberg’s Supplements

☑Protein Shake

This can be found on any fitness enthusiast’s supplement list. Protein is essential for muscle building. It’s simple and worthwhile to include in your daily diet because meeting our bodies’ high protein needs with regular meals is difficult.

☑BCAA 

It aids in the acceleration of muscle formation. On the other hand, it reduces muscle soreness and promotes muscle relaxation. Individuals suffering from liver disorders can also benefit from BCAA.

☑Multivitamins

They increase energy, improve mood swings, reduce anxiety and stress, and help to maintain muscle mass. It also aids in the maintenance of essential vitamin levels in your body.

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Mark Wahlberg Body Stats

Birth Year 1971
Birth Date June 5
Height  5 ft 8 in or 173 cm
Weight  78 kg or 172 lbs
Chest 46 in or 117 cm
Arms / Biceps 16 in or 41 cm
Waist 35 in or 89 cm

Mark Wahlberg Workout Routine

Workout Principles

Wahlberg is a high-performance athlete who is dedicated to achieving his fitness goals. For over 13 years, he has been training under Brian Nguyen to get in shape for some of his most demanding roles.

He also consumes smaller meals every 2-3 hours during the day.

Mark Wahlberg’s Workout Schedule

2:30 am Wake-up
2:45 am Prayer Time
3:15 am Breakfast
3:40-5:15 am Workout
5:30 am Post-Workout Meal
6:00 am Shower
7:30 am Golf
8:00 am Snack
9:30 am Cryo chamber recovery
10:30 am Snack
11:00 am Family Time / Meetings / Work Calls
1:00 pm Lunch
2:00 pm Meetings / Work Calls
3:00 pm Pick up the kids at schools
3:30 pm Snack
4:00 pm Workout 2
5:00 pm Shower
5:30 pm Dinner / Family Time
7:30 pm Bedtime

We understand that you would have expected his lifestyle to revolve around partying, dining al fresco, and travelling the world. That is only partially correct.

Mark Wahlberg leaves no stone un turned when preparing for his film roles, especially those that require him to look muscular. He lives a strict and disciplined lifestyle.

Mark’s commitment to his training programmers is unparalleled. His body transformation, in which he gained 60 pounds of muscle mass in a matter of weeks, is the result of the same.

⏩Monday:

Chest and Arms (Morning)

Here’s Mark Wahlberg’s chest and arms routine:

Each of the following exercises is done for four sets of eight to twelve repetitions.

  • Single-Arm Overhand Triceps Extension (rest: 45 secs)
  • Flat Bench Press (rest: none)
  • Lying Barbell Triceps Extension (rest: none)
  • Dumbbell Chest Fly’s (rest: 45 secs)
  • Triceps Press down (rest: 45 secs)
  • Incline Bench Press (rest: none)
  • Parallel Bar Dips (rest: none)
  • Front Shoulder Raises (rest: 45 secs)
  • Alternating Standing Shoulder Press (rest: 45 secs)
  • Decline Bench Press (rest: none)
  • Seated Shoulder Military Press (rest: none)
  • Side Shoulder Raises (rest: 45 secs)

Abs, Cardio, and Stretching (Afternoon)

  •  Elliptical or Treadmill for 30 minutes
  • Stretching, Bands, Val Slides, and Foam Roller
  • Medicine Ball Twists
  • Curl-Ups 1
  • Hip Ups
  • Bicycle Crunches
  • Side Crunches

⏩Tuesday:

Legs and Back (Morning)

Here’s Mark Wahlberg’s legs and back routine:

  •  Split Squats (rest: 45 secs)
  • Jump Squats (rest: 45 secs)
  • Calf Raises (rest: 45 secs)
  • Alternating Leg Curls (rest: 45 secs)
  • Dumbbell Rows (rest: 45 secs)
  • Seated Pulley Rows (rest: 45 secs)
  • Front Squats (rest: none)
  • Leg Press (rest: none)
  • Walking Lunges (rest: none)
  • Barbell Dead lift (rest: none)
  • Pull-ups (rest: none)
  • Lat Pull Downs (rest: none)

Stretching, Biceps, and Cardio (Afternoon)

  •  Elliptical or Treadmill for 30 minutes
  • Stretching, Bands, TRX work, and Foam Roller
  • Machine Bicep Curl
  • Seated Bicep Curl
  • Preacher Curl
  • Dumbbell Bicep Curl
  • EZ Bar Curl
  • Barbell Bicep Curls

⏩Wednesday:

Rest

  • On Wednesday, Wahlberg takes some rest.

⏩Thursday:

Full Body Workout (Morning)

Here’s Mark Wahlberg’s full body routine:

Circuit 1

  • Hang Snatch
  • Power Clean
  • Push Press
  • Barbell Dead lift
  • Clean and Press

Circuit 2

  •  Barbell Dead lift
  •  Barbell Bench Press
  • Inverted Row
  • Split Squat

Each of the following is performed for 2-3 sets, 6-8 repetitions, and resting 60 seconds after each one of them.

 Abs, Cardio, and Stretching (Afternoon)

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

He performs the following for 2-3 circuits with 15 repetitions per exercise.

  •  Hip Ups
  •  Curl-Ups
  • Side Crunches
  • Bicycle Crunches

⏩Friday:

 Arms, Chest, and Biceps (Morning)

Here’s Mark Wahlberg’s medicine ball twists routine:

  • Flat Bench Press (rest: none)
  • Single-Arm Overhand Triceps Extension (rest: 45 secs)
  • Dumbbell Chest Fly’s (rest: 45 secs)
  • Lying Barbell Triceps Extension (rest: none)
  • Incline Bench Press (rest: none)
  • Cable Triceps Press down (rest: 45 secs)
  • Front Shoulder Raises (rest: 45 secs)
  • Parallel Bar Dips (rest: none)
  • Decline Bench Press (rest: none)
  • Alternating Standing Shoulder Press (rest: 45 secs)
  • Side Shoulder Raises (rest: 45 secs)
  • Seated Shoulder Military Press (rest: none)

The following exercises are done in three sets. The first set is performed for ten reps with 45 lbs, the second for eight reps with 55 kg, and the third for six reps with 65 lbs.

Stretching, Biceps, and Cardio (Afternoon)

  • Elliptical or Treadmill for 30 minutes
  • Stretching, Bands, TRX work, and Foam Roller
  • Machine Bicep Curl
  • Seated Bicep Curl
  • Preacher Curl
  • Dumbbell Bicep Curl
  • EZ Bar Curl
  • Barbell Bicep Curls

⏩Saturday:

Back, Abs, and Legs (Morning)

Here’s Mark Wahlberg’s back, abs and legs routine:

  •  Seated Pulley Rows (rest: 45 secs)
  • Front Squats (rest: none)
  • Lat Pull Downs (rest: none)
  • Split Squats (rest: 45 secs)
  • Dumbbell Rows (rest: 45 secs)
  • Leg Press (rest: none)
  • Pull-ups (rest: none)
  • Jump Squats (rest: 45 secs)
  • Alternating Leg Curls (rest: 45 secs)
  • Walking Lunges (rest: none)
  • Barbell Dead lift (rest: none)
  • Calf Raises (rest: 45 secs)

Abs, Cardio, and Stretching (Afternoon)

  •  Elliptical or Treadmill for 30 minutes
  • Stretching, Bands, Val Slides, and Foam Roller
  • Medicine Ball Twists
  • Curl-Ups
  • Hip Ups
  • Bicycle Crunches
  • Side Crunches

⏩Sunday:

Rest

  • Mark Wahlberg rests and recovers his body on Sunday.

Mark performs the two super set exercises back-to-back with no rest. When he finishes one super set, he takes a 45-second break before moving on to the next.

Mark Wahlberg’s workout regimen includes more than just heavy lifting. He would instead take a more holistic approach to fitness.

RAMP is the foundation of Mark Wahlberg’s workouts (Range of motion, Activation, Movement Prep). He does Spider man stretches, foam rolling, hip bridges, and other exercises.

Then he uses dumbbells, kettle bells, TRX, and heavy bands to perform unilateral and bilateral strength moves. He also makes sure to include lower-body drills that promote agility and balance.

Mark Wahlberg’s training regimen includes chemotherapy and a strict workout regimen. Chemotherapy entails sitting in a chamber where the temperature drops to 150 degrees below zero.

Numerous experts tout the advantages of chemotherapy sessions. Chemotherapy, they claim, helps to reduce inflammation and soreness. It also aids in the improvement of sleep quality.

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Kumail Nanjiani’s Workout Routine

Final Words

Through Mark Wahlberg’s diet, it is clear how much hard work and commitment are required to achieve a desirable physique. Getting up before the first ray of sunlight, let alone every day, takes some serious effort.

His regimen is an excellent example of calorie counting that is effective to the core. No one would guess this hot bod is 49 years old. His dedication to fitness is admirable, demonstrating that it is not only about hiring celebrity trainers and a team of dietitians to achieve your ideal figure.

Nobody can deny that Mark Wahlberg has one of the best physiques in Hollywood. He thoroughly enjoys his training sessions and continues to make changes to his workout plans based on the role he is preparing for.

We hope this post has given you all the information you need about Mark Wahlberg’s workout routine. Give it a shot and see for yourself how it works for you.

FAQs For Mark Wahlberg‘s Diet Plan & Workout 

👉How many times a day does Mark Wahlberg workout?

In a screenshot posted to his Instagram page, he explained his typical day involves two workouts, four meals, three snacks, and a chemotherapy session. Wahlberg is known for his washboard abs, but maintaining that strict regimen is harder than it appears.

👉How many days a week does Mark Wahlberg workout?

He works out five days a week.

Wahlberg ate a 7,000 calorie a day diet consisting of at least a dozen eggs, big bowls of rice and protein shakes to prep for the role. “I had six weeks to put on about 30 pounds,” Wahlberg told ET Canada. “I started with 7,000 calories for the first two weeks and then 11,000 calories for the final four weeks
“I start out with steel oats, blueberries and peanut butter for breakfast,” he said. “Then I have a protein shake, three turkey burgers, five pieces of sweet potato at about 5:30 in the morning.”

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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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