Mark Wahlberg Weight, Diet and Workout Routine

Hollywood star Mark Wahlberg is known to be a fitness freak along with having an illustrious career. There are several instances when he put on weight for acting roles and then shed it back to get shredded but how does he do that? Learn that in this guide exploring the Mark Wahlberg weight loss diet and workout routine.

The Academy-award nominated actor always maintains an impressive physique that has millions of admirers around the world. He achieves it with his strict workout plan, a nutritious and balanced diet, and a disciplined schedule. There is a lot to learn from Mark Wahlberg if someone is trying to lose weight and get fit.

Mark Wahlberg Maintains Weight via Discipline:

Born on June 5, 1971, in Boston, Massachusetts, Mark Wahlberg is incredibly fit at the age of 52. Standing at 5 feet 8 inches (173 CM), the BAFTA-winning actor is known for undergoing weight metamorphosis for his roles. However, his usual body weight stays around 185 pounds (85 kg).

Currently, Mark Wahlberg weighs around 194 pounds (88 kg) as he’s finishing up the shooting for his upcoming movie, Arthur The King. The renowned actor is known to have a very disciplined schedule which begins at 2:30 AM and he goes to bed around 7:30 PM. Here’s an ideal daily routine of Mark Wahlberg:

• 2:30 am – Wake-up
• 2:45 am – Prayer Time
• 3:15 am – Breakfast
• 3:40 to 5:15 am – First round 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 soreness
• 10:30 am – Next snacking time
• 11:00 am – Work and meetings or family time
• 1:00 pm – Lunch
• 2:00 pm – Work calls or meetings
• 3:00 pm – Picks up kids from school
• 3:30 pm – Snack
• 4:00 pm – Second round workout
• 5:00 pm – Shower
• 5:30 pm – Dinner and family time
• 7:30 pm – Bedtime

Wahlberg customizes the routine according to his shoots and shows but when he’s free, he completely shifts his focus on getting fit and healthy.

Mark Wahlberg and His Drastic Weight Transformations:

Mark Wahlberg has undergone several weight transformations for his roles in Hollywood movies. He once revealed in an interview with People about fluctuating his weight from 215 pounds to 137 pounds and not liking it. “I mean, I’ve fluctuated my weight from 215 lbs. to 137 lbs., which is pretty extreme,” he said.

He also recalled gaining 30 pounds for 2022’s Father Stu by having a special diet of KFC and Denny’s and drinking glasses of Olive oil. “It took quite a toll on me,” he said about the instance. Wahlberg also gained 60 pounds for his 2013 movie “Pain & Gain” where he played a bodybuilder alongside Dwayne Johnson.

Before this, he weighed around 165 pounds for his role in 2013’s Broken City but then pumped up to 212 pounds. However, he cut back again after finishing the shooting for Transformers: Age of Extinction for his role in 2014’s The Gambler. Wahlberg went from 197 pounds to 137 pounds through a special liquid diet.

Mark Wahlberg Diet to Lose Weight Naturally:

Mark Wahlberg is an advocate of eating healthy and working out to lose weight naturally. However, he doesn’t criticize celebrities taking alternate pathways to cut pounds. Wahlberg’s diet plan consists of nutrient-rich whole foods including fish, lean meats, eggs, grains, nuts, and protein shakes.

He takes around six to eight meals a day to stay full and complete his nutritional requirements. Here’s a sample diet used by fitness sensation Mark Wahlberg:

Breakfast: Egg whites, steel oats (Irish oats), berries, and 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 chooses his meals carefully as he’s allergic to a lot of things. He’s also lactose intolerant, so he doesn’t drink milk or use any dairy products for his diet. He also practices Intermittent Fasting to keep his body clean and healthy, and he drinks a lot of water to stay hydrated at all times.

Mark Wahlberg Workout Routine: 3-Day Splits:

Wahlberg, who’s also an investor in the F45 training program, has transformed his workout approach recently. The actor now focuses on ‘getting more results’ by working out smarter. He follows the 3-day split workout plan where he goes to the gym for three days, then takes a rest day, and continues the cycle.

He has also stopped trying to lift the heaviest weights. Instead, he focuses on maintaining a proper form, having a longer hold and a longer squeeze. Here’s a sample workout routine followed by Mark Wahlberg:

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 sets of 8 to 12 reps
• Parallel bar dips with cable triceps pushdowns – 4 sets of 8 to 12 reps
• Overhead triceps extension with lying triceps extension – 4 sets of 8 to 12 rep

Afternoon Workout- Cardio & Abs:

• Warm-up – Stretch, foam roll, val slides, and bands
• Mcgill curl-ups – 1 set with 15 reps
• Bicycle crunches- 1 set with 15 reps
• Side crunches- 1 set with 15 reps
• Hip ups- 1 set with 15 reps
• Medicine ball twists- 1 set with 15 reps
• 30 minutes of cardio activities on the elliptical or treadmill

Tuesday:

Morning Workout- Back & Legs:

• Front squats with split squats – 4 sets of 8-12 reps
• Leg press with jump squats- 4 sets of 8-12 reps
• Barbell deadlift with alternating leg curls- 4 sets of 8-12 reps
• Push-ups with dumbbell rows – 4 sets of 8-12 reps
• Lat pull downs with seated pulley rows – 4 sets of 8-12 reps
• Walking lunges with calf raises – 4 sets of 8-12 reps

Afternoon Workout- Cardio & Biceps:

• Ramp warm-up & TRX work
• Seated bicep curls – 3 sets of 8, 6, and 10 repetitions
• Dumbbell bicep curls- 3 sets of 8, 6, and 10 repetitions
• Barbell bicep curls- 3 sets of 8, 6, and 10 repetitions
• Machine bicep curls- 3 sets of 8, 6, and 10 repetitions
• EZ bar curls- 3 sets of 8, 6, and 10 repetitions
• Preacher curls- 3 sets of 8, 6, and 10 repetitions
• 30 minutes of cardio activities on the elliptical or treadmill

Wednesday:

A rest day where Wahlberg allows his body to recover completely. Sometimes, he goes for hiking, jogging, or light running sessions on the rest days.

Thursday:

Wahlberg does a full-body circuit on Thursday.

Morning Workout:

First Circuit of 4 Rounds-

• Barbell deadlift – 1 set with 8 reps
• Push press – 1 set with 8 reps
• Power clean – 1 set with 8 reps
• Clean and press – 1 set with 8 reps
• Hang snatch – 1 set with 8 reps

Next Circuit of 4 Rounds-

• Split squat – 1 set with 8 reps
• Barbell bench press – 1 set with 8 reps
• Inverted rows – 1 set with 8 reps
• Barbell deadlift – 1 set with 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 Workout- Stretching, Cardio & Abs:

• Warm-up – Stretch, foam roll, val slides, and bands
• Mcgill curl-ups – 1 set with 15 reps
• Bicycle crunches- 1 set with 15 reps
• Side crunches- 1 set with 15 reps
• Hip ups- 1 set with 15 reps
• Medicine ball twists- 1 set with 15 reps
• Cardio – 30 minutes of elliptical or treadmill.

On Friday and Saturday, Wahlberg follows the same routine as on Monday and Tuesday, and Sunday is another rest day to recharge his body.

The Emmy-nominated actor also takes some supplements like pre-workout, protein powders, BCAA, creatine, and multi-vitamins from his brand Performance Inspired Nutrition to keep his body fueled during heavy workout sessions.

Final Thoughts:

Mark Wahlberg is an inspiration for people trying to get fit and disciplined towards their goals. He has a phenomenal physique despite being in his 50s. The Hollywood star has undergone several transformations but still has vital control over his weight. His 4 AM workouts are widely famous among fitness enthusiasts.

We can learn a lot of things from Mark Wahlberg’s approach to his diet and workout to maintain our weight and overall health. His meals are a true example of a balanced diet. He advises young people to exercise in a smarter way to get more results and wishes that he should’ve listened to the same advice twenty years back.

Disclaimer: The Mark Wahlberg diet plan and workout routine work great for his body but this doesn’t mean that you should follow the same approach blindly. You should always consult with your trainer to figure out if a certain meal or exercise is good for your health and routine. Every individual is built differently.

Frequently Asked Questions:

What happened to Mark Wahlberg weight?:

Mark Wahlberg has undergone drastic weight transformations for his movie roles. He recently gained around 30 pounds in 20 days for 2022’s Father Stu. He has also performed extreme weight gains and losses previously for movies like Broken City, Pain and Gain, The Gambler, etc, where he fluctuated his weight from 215 pounds to 137 pounds in a short period.

How did Mark Wahlberg gain weight so fast?:

For his role in Father Stu, Mark Wahlberg ate around 7,000 calories a day for the first two weeks and then had 11,000 calories a day for the final four weeks. He consumed around a dozen eggs, several big bowls of rice, and protein shakes for this. He also had a lot of junk food and drank glasses of olive oil to put on weight.

Does Mark Wahlberg lift heavy?:

Mark Wahlberg doesn’t focus on lifting heavy weights these days but he prefers to have a better form, a longer hold, and a longer squeeze to get the maximum results. His main work sets include bilateral and unilateral movies using heavy resistance bands and he takes a rest day after every three days of working out.

Does Mark Wahlberg fast?:

Mark Wahlberg follows an 18:6 Intermittent Fasting Protocol. In this practice, he fasts for 18 hours and then has a 6-hour eating window. He regularly uses Intermittent Fasting to maintain his overall weight and health.