Brad Pitt Workout and Diet
Born: 1963
Brad Pitt got his big break in film in the movie Thelma & Louise.He has been nominated for and won multiple awards including a Screen Actors Guild Award, a Gold Globe and three Academy Awards. He owns a production company called Plan B Entertainment. Pitt has been nominated twice for Sexiest Man Alive by People magazine. But Pitt isn’t just a pretty face; he is also an activist in humanitarian causes such as the ONE campaign that combats AIDS and poverty in the developing world. The Maddox Jolie-Pitt Foundation is a charitable organization that contributes to humanitarian causes all over the world. Pitt has admitted to having a problem with alcohol and worked hard to clean himself up. He has 6 children. Pitt is 5 feet 11 inches tall and weighs about 170 lbs. He has gotten his body fat down below 5% for certain roles.
Known For:
Brad Pitt’s Diet
Summary
The Willpower of a Greek God
Pitt said preparing for his role in Troy was the toughest thing he’d ever done, and that includes getting ripped for Fight Club.
High Protein, Low Carb
There were actually 2 phases to Pitt’s Troy diet. In the first phase, he bulked up, so he did eat carbs, particularly by carb backloading. But in phase 2, he ate primarily protein and very low carbs and fat.
Lean & Mean
Apparently, Pitt also only ate 4 meals a day, despite a punishing schedule of 3 hours of exercise every day except Sunday. He gave up smoking, drinking, and all junk food.
Estimated Macros
- Low Carb 10%
- Low Fat 25%
- High Protien 85%
Diet Details
Hydrate
Pitt drank 20 oz. of water first thing in the morning as part of his training for Troy.
Spartan Diet
For his Troy diet, Pitt would have eggs, whey protein shakes, almonds and bananas at breakfast, a salad with raw seeds at lunch and dinner would be grilled lean meat, vegetables and brown rice.
Shake It Off
Pitt’s snacks included coconut water shakes with protein powder, spirulina, cinnamon, blueberries, kombucha, udo’s oil, and a fat-burning lemonade made with fresh-squeezed lemon, stevia and a shake of cayenne pepper.
Juice It
Pitt would also drink his veggies in an 80% vegetable, 20% green apple juice blend.
Cheat Day
Having given up cigarettes, beer and potato chips, Pitt admitted to allowing himself the occasional McFlurry shake.
What to Eat
Leafy Greens
Broccoli
Spinach
Lean meat: Lean Beef, Chicken, Turkey
Fish
Eggs
Protein Shakes
Brown Rice
Blueberries
Green Apples
Bananas
Kombucha
What to Avoid
Alcohol
Junk Food
Refined Foods
Processed Foods
Hydrogenated Fats
Artificial Ingredients
Sugar
Soft Drinks
Pitt on His Substance Abuse Problems
‘I can’t remember a day since I got out of college where I wasn’t boozing or…something.’
Pitt on His Current Non-alcoholic Drink of Choice (cranberry juice and sparkling water):
‘I’ve got the cleanest urinary tract in all of L.A., I guarantee you!’
Brad Pitt’s Workout Routine
Weekly Routine
Get Symmetrical
Pitt says getting in shape for his role of Achilles in Troy was the hardest thing he’d ever done. He trained for 8 months in advance of filming.
Bulk Up
During the first part of his training for Troy, Pitt worked for several months to put on as much muscle mass as he could.
Cut Down
In phase 2, Pitt focused on burning body fat to look, well, like a Greek god. He worked out every day except Sunday.
Exercise Style
Cardio
Pitt did an hour of cardio on Monday, Wednesday and Friday.
Yoga
Tuesdays, Thursdays, and Saturdays, he would do an hour of yoga and stretching.
Weight Training
Pitt did weight training 6 days a week, with a concentration on different areas each day.
Forget the Gym
Want to get ripped fast? Do sword fight training instead of traditional exercise. Pitt did an hour or 2 of sword practice, alternating with martial arts each day of the week except Sunday
Monday: Chest & Shoulders
- 1 hour cardio on treadmill @ 2% incline with ab intervals
- 1-2 hours weightlifting
- 1-2 hours sword fighting
After 10 min on treadmill, check that your heart rate is 75% of maximum. (To calculate target heart rate use this formula: 207- (your age x 0.7). This will give you your maximum HR. Multiply that number by the percentage, in this case 0.75.) Pitt’s trainer suggests wearing a heart monitor to be sure you’re working at the appropriate levels.
After 20 min. on treadmill, do the ab intervals.
- Accordion crunch: 3 sets x 15 reps
- Side bridge: 3 sets x 15 reps
- Superman: 3 sets x 15 reps
- 2 min. on treadmill @ 85% HRmax
- Repeat ab circuit (4 sets total)
- Do 2 min. sprint between each ab circuit.
After 4th set, finish with 5 min on treadmill @ 87% HRmax.
And that’s just the cardio!
Weightlifting: Abs & Shoulders
Do 3 sets x 15 reps of each exercise: until you feel like you’ve ‘killed it.’ 60 seconds rest between sets.
- Dive bombers
- Dumbbell bench press
- Advanced chest fly
- Cable fly
- Lateral fly
- Front raise
- Barrel fly
- Push-ups: to exhaustion
Tuesday: Legs
- 1 hour yoga & stretching
- 1-2 hours weightlifting
- 1 hour martial arts
- Weightlifting: Legs
- Single leg squat
- Lunge with kick
- Lateral shuffle cardio interval: 3×1 minute bursts
- Duck squat
- Leg extension
- Mountain climbers cardio interval: 2 sets x 15/each leg
- Calf raise
- Hanging leg raise
- Skater lunge cardio interval: 20-30 jumps/each side
Martial Arts: Hold a 10lb. dumbbell for all these
- Jab-cross combo: 25 reps
- Jab-cross-roundhouse kick: 25 reps
- Jab-cross-roundhouse kick jab-cross-hook: 20 reps
- Snap-and-roundhouse combo: 50 kicks
- Roundhouse kicks: 50 kicks, rapid fire
- Thai knee-abs
Wednesday: Abs
- 1 hour cardio on treadmill: same as Monday
- 1-2 hours weightlifting
- 1-2 hours sword training
- Weightlifting: Abs
- Reverse crunch
- Jackknife
- Plank extension
- Elbow side plank
- V-up
- Bicycle crunch
- Lower leg curl
- Weighted decline sit-up
- Hip flexions with punch
Thursday: Arms
- 1 hour yoga & stretching
- 1-2 hours weightlifting: Arms
- 1 hour martial arts
- Lat pull-down
- Seated pulley row
- Pull-over
- Biceps curl into shoulder press
- Concentration biceps curl
- Biceps curl with twist
- Hammer curl Triceps skullcrusher
- Rear dips.
- Martial Arts: same as Tuesday.
Friday: Repeat Monday’s routine.
Saturday: Repeat Tuesday’s routine.
Pitt on His Physique
‘I’m one of those people you hate because of genetics. It’s the truth.’
Pitt on Perfection
‘[…]Obsessing over being perfect stops you from growing.’
Pitt on Destiny
‘You make yourself what you are. You have control of your destiny.’
Brad Pitt’s Supplements
Whey protein
Pitt used whey protein shakes to help him bulk up while staying lean.
Multivitamin
A multivitamin is always a good idea to fill in any nutritional gaps in your diet.
Creatine Monohydrate
Another way Pitt added bulk and strength was with creatine monohydrate.
thermogenic
To cut body fat, Pitt used a thermogenic aid.
Brad Pitt’s Lifestyle
Near Miss = Big Break
Pitt got his big break in Thelma & Louise when Billy Baldwin dropped out to film Backdraft.
Multi-talented
Not only did Pitt make breakfast for his kids every day, run a film production company and get involved with many humanitarian causes, he somehow found the time to design a line of furniture.
The Real Deal
Pitt and co-star Eric Bana did not use stunt doubles for their battle scene in Troy. Instead they made a pact to pay for clobbering each other, $50 for a slight infraction and $100 for a major hit. Pitt’s fees to Bana: $750.
Cuz Barry
Pitt and President Barak Obama are 9th cousins.
No Google For You
Pitt and Jolie blocked their names on their computers and other devices so their 6 kids couldn’t look them up on the internet.
Pitt on Aging
‘I will take wisdom over youth any day.’
Pitt on Life
‘My theory is, be the shark. You’ve just got to keep moving. You can’t stop.’
Pitt on Modesty
‘In Missouri, where I come from, we don’t talk about what we do — we just do it. If we talk about it, it’s seen as bragging.’
Pitt on Success
‘Success is a beast. And it actually puts the emphasis on the wrong thing. You get away with more instead of looking within.’
References
https://www.popworkouts.com/brad-pitt-workout-achilles-troy/3/
https://www.looktothestars.org/celebrity/brad-pitt
https://www.nerdfitness.com/blog/how-to-look-like-brad-pitt-in-troy/
http://www.muscleseek.com/brad-pitt-troy-workout-routine/
https://www.azquotes.com/author/11707-Brad_Pitt
https://www.gq.com/story/brad-pitt-gq-style-cover-story
https://www.today.com/popculture/brad-pitt-goes-extremes-troy-wbna4953083
