Andrew Garfield Workout And Diet

Born: 1983

Andrew Garfield was born in California. His mother is British and his family moved back to England when Garfield was 3. He began acting while still in school and trained at the Central School of Speech and Drama in London. Garfield first appeared on stage and tv in 2005. The Social Network and Never Let Me Go, both released in 2010, made him famous internationally. In 2012, Garfield landed the lead in The AmazingSpider-Man and its sequel, and has gone on to star in many other films, including Silence for which he received an Academy Award nomination. Garfield is an Ambassador for the Worldwide Orphans Foundation (WWO). He has hundreds of thousands of followers on social media. Garfield is 5 feet, 9 inches tall and weighs about 165 lbs.

Known For:

Andrew Garfield’s Diet


Left to his own devices, Garfield doesn’t have great eating habits, but he’s also one of the lucky few who burn through the calories no matter where they come from. He changes his diet based on the role he has coming up. Despite being lean, he lost some weight for Never Let Me Go and a lot of weight (40 lbs.) for Si-lence, but to play Spider-Man, he wanted to build mus-cle rather than look waifish. To accomplish this, he ate a lot of protein as well as carbs. His trainer counted macros to keep him on track, and he supplemented with whey protein and glutamine. Garfield also cut way back on junk food, something he normally does not do. Water was also high on the list of things to consume.

Estimated Macros

  • Medium Fat 30% 30%
  • Medium Carb 40% 40%
  • High Protein 50% 50%

Diet Details


Choose Your Calories Wisely

Garfield’s body fat is so low, he needed to eat carefully to not lose muscle. He concentrated on protein and carbs from quality sources, with the occasional piece of cake to keep him motivated.


Fuel Up

Garfield’s Spider-Man diet started the day with a healthy serving of carbs and protein, such as oatmeal, yogurt, and eggs.


Clean Eating

For lunch, Garfield would have lean protein and veg-gies to build his strength and keep his energy up.


Not All Sacrifice

Garfield ate pretty clean, but that doesn’t have to mean boring. One of his favorite meals was bulgogi, or Ko-rean barbecue which he would often have for dinner.

What to Eat


















Peanut Butter







What to Avoid


Junk Food


Empty-calorie Foods


Added Sugars


Trans Fats


Chemical Ingredients


Artificial Additives


Garfield on His Diet

‘Normally, I eat loads, and I eat awful food.’


Garfield on His Favorite Foods

‘I love chocolate and burgers and pasta.’


Garfield on Hitting the Genetic Jackpot

‘I should be obese, but I’m not somehow.’

Andrew Garfield’s Workout Routine

Weekly Routine

Not a Fan

Garfield’s father is a swimming coach, and Garfield swam and did gymnastics as a kid. But rather than his dad’s work enticing him to work out, he rebelled against playing sports. These days, he prefers surfing and snowboarding.

Superhero Basics

While Spider-Man isn’t the most ripped superhero, Garfield still needed to look lean and mean in his Spidey suit. He gave up smoking and started training 5 days a week.

Even Superheroes Need Help

Garfield and co-star Emma Stone used the same trainer, Armando Alarcon. Garfield and Stone dated for a few years back around the time of filming, but Stone refused to do joint work out sessions because, she said, she didn’t want to look weak in front of him.

Targeted Training

To play Spider-Man, Garfield did Pilates to get stronger and improve his flexibility, with the goal of avoiding injury.

Cardio King

Garfield would do at least 20 minutes of cardio as a warm up to strength training and to improve his endurance.


Garfield’s Spider-Man workout included plyometric training so he could move like someone who can actually jump between buildings.

Split Routine

Weight lifting was also part of his Spidey prep. He used a combination of free weights, body weight and machines, and his workouts were divided into 2 parts, targeting the upper body one day and training the lower half on a different day.

Exercise Style


An Andrew Garfield Routine

Monday: Upper Body Strength Training
Do 8-10 reps x 2-3 sets of the following:
Dumbbell chest press
Standing dumbbell biceps curl
Pectoral fly w/ dumbbells
Cable lateral pull down
Lateral dumbbell shoulder raise
Triceps bench dips

Tuesday & Friday: HIIT
Warm up: 8-10 min jog on treadmill
30 sec run/30 sec slow jog for 5-7 min

Wednesday: Lower Body Strength Training
Do 8-12 reps x 3-4 sets of the following:
Machine leg press
Machine leg extension
Machine leg curl
Lunges w/ dumbbells
Standing calf raises w/ dumbbells

Thursday: Core Strength
Do 6-8 reps x 4-5 sets of the following:
Lunge ab twist
Back extension w/ stability ball
Ab crunch — toe touch
Ab crunch — stability ball
Abu crunch — legs resting on stability ball

Friday: HIIT
Same as Tuesday

Saturday & Sunday: Rest


Garfield on Getting in Shape to Play Spider-Man

‘I want to feel stronger than I’ve ever felt…I want to feel powerful.’


Garfield on The Impact of Being Fit

‘It does something to your psyche, and it does something to the way you move.’


Garfield’s Trainer on His Ability

‘Andrew will say that he is not a guy who likes to work out…but his physicality and his ability say otherwise.’

Andrew Garfield’s Supplements

Protein Powder

Whey Protein

To get ripped like Spidey, Garfield took whey protein. Protein also burns fat, helps tame appetite, and staves off cravings.

Get it here



Also on Garfield’s shortlist of supplements was glutamine, which helps to preserve muscle mass when you’re cutting calories.

Get it here

Pre Workout


Garfield also took a pre-workout supplement to optimize performance, boost energy, and burn fat.

Get it here

Andrew Garfield’s Lifestyle

Extreme Sleep Talker

Garfield admits to talking in his sleep, and has even made recordings of his middle-of-the-night soliloquies.

Nice Guys Finish Second

Garfield was originally asked to audition for the role of Mark Zuckerberg in The Social Network, but was found to be too emotional, and was cast as Eduardo Saverin instead.

All the Stops

While the studio was making its casting decisions about Spider-Man, Garfield’s agent slipped a photo of a young Garfield wearing a Spider-Man costume into his file.

On Curating Mental Health

Garfield doesn’t like to watch his films or read reviews of them. He says it restricts his creativity and is too hard on him mentally.

Dirty Habit

Garfield has been smoking off and on since he was a teen, but says he doesn’t have an addictive personality and can quit at any time.


Garfield on his Sleep-talking

‘There’s a lot going on.’


Garfield on Himself

‘I’m very neurotic and self-conscious.’


Garfield on Overthinking

‘I think too much. Being in my body is much more satisfying than being in my head.’


Garfield on Humility

‘I hope that I have to audition for every single job I want. I hope I’m always struggling, really. You develop when you’re struggling.’


Garfield on Los Angeles

‘There’s something very seductive about movies…It’s nice to dip your feet in occasionally, but I think it’s probably quite unhealthy to spend too much time there at once.’


Garfield on Why He Took The Role of Spider-Man

‘I couldn’t gag the 5-year-old inside of me…He was like, “DO IT!”’


Garfield on Devotion

‘What was really easy was falling in love with…Jesus Christ. That was the most surprising thing.’

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