Ben Affleck Workout and Diet

Actor
Born: 1972

Benjamin Affleck-Boldt was born in California but grew up in Massachusetts. He started his professional acting career at age 7, and briefly attended college but dropped out and moved to LA. Affleck’s breakout came in 1996 playing the lead in the rom-com Chasing Amy, but his real turning point was Good Will Hunting which he co-wrote with Matt Damon. Affleck went on to become a leading man and starred in films such as Armageddon and Forces of Nature. He earned praise for his debut as a director with Gone Baby Gone, and The Town did even better. Affleck has appeared in over 50 films and won many awards, including Oscars, Golden Globes and BAFTAs. He is active in philanthropy and co-founded the non-profit Eastern Congo Initiative. Affleck also supports the A-T Children’s Project and other charities. He has been in high-profile relationships with actresses including Gwyneth Paltrow and Jennifer Lopez. He has 3 children with Jennifer Gardner whom he was married to from 2005-2018. Affleck is currently dating Ana de Armas. He has millions of followers on social media. Affleck is 6 feet 2 inches tall and weighs about 215 lbs.

Known For:

Ben Affleck’s Diet

Summary

To get into his role as Batman, Affleck worked with a nutritionist and followed a very strict diet with the goal of building muscle and cutting fat to show it off. He used a similar diet for The Town. His nutritionist calculated 12-14 calories per pound of bodyweight for his body type which added up to 2,500-3,000 calories per day, spread out over 6-7 small meals. This added about 25 lbs. of lean muscle to his frame. Protein came in the form of things like egg whites and chicken breasts. Healthy fats included nuts and flaxseed oil while carbs came from veggies, oatmeal and whole grains. Lots of water was included in this plan.

Estimated Macros

  • Low-Medium Fat 25% 25%
  • Medium Protein 45% 45%
  • Medium Carb 45% 45%

Diet Details

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Don’t Starve Yourself

Affleck ate sufficient calories to make it possible not only to get through the workouts but also to gain muscle.

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Ditch the Dairy

Affleck avoided dairy products as a way to cut fat off his frame. Many people are intolerant to milk, and it causes inflammation, hiding those muscles you work so hard to get.

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Protein Power

Affleck would often start his day with oatmeal and egg whites to get a good hit of protein and fiber. Both help fill you up and reduce cravings all day long.

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Go Slow With Sodium

Another tip for getting sculpted is to cut sodium because it causes water retention. If you to show off your 6-pack, watch your intake of salt.

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Timed Eating

Affleck made sure to eat carbs, protein and CLA before each workout. He also ate his carbs early in the day, then switched over to protein and fat for the evening meal, the theory being that eating carbs at night converts more easily to fat.

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Cheat Time

Affleck’s cheats are classic: Wendy’s hamburgers and fries, and pizza.

What to Eat

R

Egg Whites

R

Whole Eggs

R

Oatmeal

R

Lean Meat

R

Poultry

R

Fish

R

Veggies

R

Salads

R

Brussels Sprouts

R

Cauliflower

R

Sweet Potatoes

R

Olive Oil

R

Unsalted Nuts

R

Apples

R

Bananas

R

Flaxseed

R

Unsalted Peanut Butter

What to Avoid

Q

Alcohol

Q

Dairy

Q

Sodium

Q

Refined Sugar

Q

Artificial Ingredients

Q

Processed Foods

Q

Hydrogenated Fats

Q

Chemical Additives

Q

Junk Food (cheat)

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Affleck on Fast Food

‘I can put away a lot of junk food.’

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Affleck on the Ups and Downs of Being Fit

‘What happens is I get in shape — It’s feast or famine — and then I go off…and then I have to pull it all back in.’

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Affleck on Drinking

‘I drank relatively normally for a long time.’

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Affleck on His Mental Health

‘It’s not particularly healthy for me to obsess over the failures, the relapses, and beat myself up.’

Ben Affleck’s Fitness Routine

Weekly Routine

Daily Dose

Affleck worked out 6 days a week for over a year to get ready to play Batman.

Mix It Up

For Batman, Affleck worked with trainer Walton Norton Jr. (who also happens to be from Boston). Norton changed up Affleck’s routine every week to target different muscle groups. For Justice League, Affleck worked with Magnus Lygdback.

Build a Body

That Batman suit is heavy. Affleck lifted a lot of iron to be able to move comfortably and confidently in it.

Fasted Cardio

As part of his Batman routine, Affleck would wake up and do cardio first thing before eating. Fasted cardio can burn 3x more fat than if you eat first. If you can’t exercise early, try HIIT (high intensity interval training) instead.

Standard Split

Affleck followed a common routine for bodybuilders, focusing on one or two body parts each day, allowing the others to recover.

Finish Strong

Affleck would often finish his routine with planks which work all the muscles in the body.

Exercise Style

Z

A Ben Affleck Batman Sample Routine

Block 1: 32 min: Warmup
Elliptical: 15 min
Foam roller: 9 min
Plank arm extension: 10 sec x 8 reps; 2 sec/side
Spiderman: 3/side
Inchworms: 5
Calf stretch: 15 sec/leg

Block 2: 40 min: Torso & Strength
Farmer’s walk w/ dumbbells: 4 x 1 min
Alternating hanging knee-ups: 12/leg
Half-kneeling row: 12 reps/side x 4 sets
Back bridge: 2
Alternating DB reverse lunge: 8/leg
Pull-ups: 4 reps x 6 sets
Shoulder bridge w/ leg extension: 10 sec x 8 reps; 2 sec extension/side

Block 3: 22 min: Strength & Fitness
Do as many sets as possible
Airdyne sprints: 20 sec
V-bar pulldown: 15
Alternating DB open curls: 5
Seated row: 12
Goblet squat: 6
Lateral squat: 6/side

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Affleck on his Batman Workout

‘The workout was a lot of work.’

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Affleck on His Training Ethic

‘I had a great trainer…It was about showing up every day, really.’

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Affleck on Prioritizing Exercise

‘It’s about getting out of bed in the morning, and being willing to do it even when you hate it.’

Ben Affleck’s Supplements

Affleck isn’t sharing too much information about the supplements he uses (besides CLA), but here are some great supplement options for people who are looking to build muscle and follow a diet and exercise routine similar to Ben Affleck.

cla

CLA

Affleck used conjugated linoleic acid or CLA for its fat-burning effects, especially abdominal fat. In nature, CLA comes from meat and dairy products, but now that cows are fed grains rather than grass, it is difficult to get sufficient amounts from diet alone.

Get it here

BCAA

BCAAs

BCAAs boost metabolism and endurance and help with recovery.

Get it here

green supplement

green supplement

A green supplement never hurts, especially if you know you don’t get all the veggies you should.

Get it here

L-TYROSINE

Tyrosine

Tyrosine is another amino acid that help create a stable, happy mood.

Get it here

Magnesium

Magnesium

Magnesium is an essential nutrient that is lacking in a lot of diets and especially those who consume too much alcohol. It also helps combat withdrawal symptoms including stress and insomnia.

Get it here

Protein Powder

Protein

Affleck would have a protein shake or protein bar before his workouts to help fuel him for the grueling work. Not only does protein add lean muscle, it also revs up your metabolism and helps you feel full, both of which cut fat.

Get it here

Pre Workout

pre workout

For intense routines, a pre workout is a must, while supplementing with l-carnitine can reduce lactic acid build-up, meaning less soreness and a faster recovery.

Get it here

Omega 3 Fish Oil

omega-3s

Affleck has struggled with alcohol addiction and supplementing with omega-3s can help give the brain the nutrition it needs and combat depression. Alcohol abuse also interferes with the production of glutamine, which helps quash cravings for alcohol and carbs.

Get it here

Calcium

calcium

Alcohol also interferes with the absorption of calcium, which can weaken bones and muscles, as well as B vitamins which give you energy.

Get it here

Vitamin C

vitamin C

Likewise, antioxidant powerhouse vitamin C can help improve mood and reduce the fatigue associated with withdrawal.

Get it here

Ben Affleck’s Lifestyle

Lifelong Friends

Affleck met Matt Damon when he was 8. Damon is 2 years older but the pair bonded over their shared dream of becoming actors. They even saved money in a joint bank account for traveling for auditions.

Art Imitating Life

Affleck’s dad was a real janitor at Harvard, just like the character in Good Will Hunting.

A Name to Live Up to

Affleck is named after a family friend who survived the Holocaust.

Not Just A Pretty Face

When Affleck was 13, he took part in a tv program in Mexico, learned to speak Spanish and traveled around the country for a year with his mother and brother.

Family Ghosts

Affleck has undergone treatment for alcoholism, which was an underlying factor in his divorce. Addiction and mental illness run in his family. Affleck has been taking antidepressants since he was in his mid-20s.

Star Treatment

Charlie Sheen personally drove Affleck to the rehab center. Paying it forward, Affleck visited Lindsay Lohan when she was in rehab and gave her a pep talk.

How Do You Like Them Apples?

Playing Batman in Batman v Superman was considered an unusual choice for someone of his calibre, but Affleck received positive reviews.

Bad Art

Affleck has made some bad decisions with regard to tattoos. Along with the clichéd phoenix rising from the flames, he’s got a splotch on his shoulder from some early ink gone wrong and a dolphin on his hip trying to cover an old girlfriend’s name.

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Affleck on His Friendship with Matt Damon

‘If I ever woke up with a dead hooker in my hotel room, Matt would be the first person I’d call.’

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Affleck on his Alcoholism

‘It took me a long time to fundamentally, deeply, without a hint of doubt, admit to myself that I am an alcoholic.’

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Affleck on Regret

‘The biggest regret of my life is this divorce. Shame is really toxic. There is no positive byproduct of shame.’

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Affleck on Taking Responsibility

‘No matter how much you change, you still got to pay the price for the things you’ve done.’

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Affleck on his Ex, Jennifer Garner

‘Jen is a superhero mom…I’m really lucky to have her as a partner…We try our best, we put [the kids] first.’

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Affleck on Acting

‘All I do, really, is go to work and try to be professional, be on time, and be prepared.’

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Affleck on Being Caught Inebriated on Video

‘I wish it didn’t happen. I really wish it wasn’t on the internet for my kids to see.’

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Affleck on is Tattoos

‘I got a fake ID, went out and got a tattoo of barbed wire. Then I decided I didn’t like the tattoo…I didn’t like the roses either.’

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Batman v Superman: Dawn of Justice
Batman v Superman: Dawn of Justice
The Town
The Town
Good Will Hunting
Good Will Hunting
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