Chris Pratt Workout and Diet

Born: 1979

Chris Pratt was always athletic and wrestled in high school. He dropped out of college before completing his first semester and moved to Maui. Pratt was waiting tables when he met a director who gave him his first break as an actor. He then went on to score a regular role in the TV show Everwood. In 2009, he was given a temporary role in Parks and Recreation and the producers liked him enough to make him a regular on that series. When he auditioned for Moneyball, he was told he was too fat. He lost 30 lbs. and resubmitted his photo. He has gained and lost weight for several other roles including 10 Years and Zero Dark Thirty. Pratt was mainly known as a supporting actor until he starred as Emmet Brickowski in The Lego Movie and Peter Quill (Star-Lord) in Guardians of the Galaxy. Pratt has millions of followers on social media. He is 6 feet 2 inches tall and weighs about 220 lbs.

Known For:

Chris Pratt’s Diet


Pratt lost over 60 lbs. for his role in Guardians of the Galaxy. To drop the weight, he worked with nutritionist Phil Goglia. Pratt actually increased his caloric intake, but cut out all the junk and replaced it with nutritious foods and plenty of water. High-protein foods like steak and fish were staples, andhe replaced dairy with healthy plant fats like nuts, avocados, and coconut oil. For his carbs, he stuck to the ones that are high in fiber, and digest more slowly, such as oatmeal.

Estimated Macros

  • Low Carbs 15% 15%
  • Low Fat 20% 20%
  • High Protein 60% 60%

Diet Details


Hydrate, Dude

Pratt drank a ton of water while in training for Guardians. So much so, he said it became a hassle, having to hit the b-room all day long.


Cut The Junk

Pratt stopped eating all fried foods and replaced them with nutrient-dense whole foods like meat, fish, avocados and broccoli.


Go Low-Carb

Pratt steered clear of all refined carbs while in training, and only ate complex carbs such as oatmeal, sweet potatoes and brown rice.


Sweet Cheat

Pratt says he has a ‘crippling addiction to dessert’ and has been recorded serenading one of his cheats: a scone.

What to Eat






Chicken Breast




Whole Eggs




Sweet Potatoes




Brown Rice






Grass-fed Butter

What to Avoid






Fried Foods






Refined Carbs


Junk Food


Processed Foods


Pratt on his Guardians Diet

‘You can’t have hash browns, or burgers, or anything fried. You can’t have carbs.’


Pratt on his Increased Water Intake

‘I was peeing all day long, every day. That was the hard part.’


Pratt on His Unusual Dietary Choices

‘I have some weird habits. For instance, I love beets. Show me a salad bar and I will clean them out of their beets.’


Pratt on Exotic Foods

‘I’ve eaten weird things through the course of my life…I’ve eaten possum — possum’s no good.’


Pratt on his Dietary Struggles

‘I’ve always been a little soft. I like to eat.’

Chris Pratt’s Workout Routine

Weekly Routine

Butt-Kicking Workouts

Pratt worked with trainer and former Navy SEAL Duffy Gaver for 3-4 hours at a clip to cut fat and get in shape for his Guardians of the Galaxy role. Gaver said that instead of having to prod Pratt into working out, Pratt would add extra workouts and Gaver would have to rein him in.

Superhero-Level Consistency

Pratt worked out 4-6 times per week for 5 months to achieve his Star-Lord physique. He did P90X and even competed in a triathlon as part of his training.

Build Then Cut

For the first 2 months, Pratt focused on bodybuilding. For the next two, he continued to lift and added cardio conditioning. During the final month, he concentrated on HIIT cardio and functional exercises like swimming to achieve those famous 6-pack abs.

Back to Basics

Pratt’s warm-ups were classics like pushups, pull-ups and squats. His bodybuilding routine was also old-school and targeted one muscle group at a time.

Tabata Tactics

Pratt also did high-intensity interval training, like mountain climbers, burpees, and jumping lunges.

Bike, Swim, Run, Repeat

In addition to HIIT training, Pratt did a variety of functional exercises to increase his endurance and get himself in superhero shape for Guardians

Exercise Style


A Chris Prat Guardian Routine

Warm up
Treadmill: 10 min. with an incline of 5.
Pull-ups: 5 reps x 3 sets
Push-ups: 10 reps x 3 sets
Squats: 15 reps x 3 sets

Tabata Routine
Do 20 seconds on/10 seconds rest for each exercise
5 rounds total.
Mountain climbers
Jumping lunge
High box jump
Battle rope
Ball slam
Leg lifts

Monday: Back
Pratt does a reverse pyramid style routine with decreasing reps.
Lat pulldowns: 20, 15, 15, 15, 12, 12 reps for 6 total sets.
Dumbbell rows: 5 total sets: 20, 15, 12, 12, 12 reps for 5 total sets.
Barbell curls: 15 reps x 4 sets + 1 set of 10. Complete each set with 5 push-ups.
Dumbbell concentration curls: 10, 10, 9 reps for 3 total sets.

Tuesday: Chest
Bench press: 12, 10, 8, 6 reps for 4 total sets.
Incline bench press: 12 reps x 4 sets.
Hammer strength bench press 15 reps x 4 sets.
Weighted dips: 10 reps x 4 sets.
Standing cable flys: 12 reps x 4 sets.

Wednesday: Legs
Squats: 10, 8, 6, 5, 4, 3, 3 reps for 7 total sets.
Dead lifts: 12, 10, 8, 6 reps for 4 total sets.
Leg press: 1 set to failure
Walking lunges: 20 reps x 4 sets
Leg extensions: 20 reps x 3 sets
Leg curls 20 reps x 3 sets
Standing calf raises: 20 reps x 3 sets

Thursday: Shoulders
Military seated/standing press: 10, 8, 6, 5, 4, 3, 3 reps for 7 total sets.
Arnold press: 12 reps x 4 sets
Barbell shrug: 12 reps x 4 sets
Lateral raise: 12 reps x 4 sets
Front raise: 12 reps x 3 sets
Rear delt flys: 12 reps x 3 sets

Friday: Arm & Abs
Skull crusher: 10 reps x 3 sets
Preacher curl: 10 reps x 3 sets
French curl: 10 reps x 3 sets
Hammer curl: 10 reps x 3 sets
Triceps rope pressdown: 10 reps x 3 sets
Wrist curl: 20 reps x 3 sets
Reverse wrist curl: 20 reps x 3 sets

Abs Routine
Hanging leg raises: 12 reps x 3 sets
Side plank: 60 second reps x 3 sets
Toe to bar: 12 reps x 3 sets


Pratt on the Benefits of Exercise

‘Being in good physical shape is the best way to combat depression. You just have endorphins running around your body. It is the best anti-depressive that there is.’


Pratt on the Benefits of Exercise, Take II

‘I have more energy. I sleep better. My sex drive is up. Blood’s flowing. I’m less susceptible to impulse. I’m in a different mode.’


Pratt on Staying Tough

‘I was an athlete growing up…so I can take a fall.’


Pratt on his Level of Toughness

‘I don’t have any delusions. I don’t think I’d make it through Navy SEAL training.’

Chris Pratt’s Lifestyle

Gift Of the Gab

Pratt bluffed his way into his first acting role, and because he was so overweight at the time, he also had to sweet-talk the directors of Guardians of the Galaxy into allowing him to audition.

Home-Grown Galaxy

Pratt says he has an ecosystem in his room, including plants, fish, a lizard, Venus flytraps, a waterfall and various types of lighting.

Family Ties

Pratt’s father-in-law is Arnold Schwarzenegger.

Slumming It In Paradise

Before his career took off, Pratt was homeless and living in his van in Maui. But he liked it and thinks there are worse ways to live than as a beach bum.

‘Garfield Mondays’

Pratt says his idea of a good time is lasagna and napping in a box.


Pratt on How He Relieves Stress

‘Some people fast, some people go on a cruise or visit a day spa. I get out in the woods with a rifle or a bow. That’s my release.’


Pratt on his Other Form of Stress Relief

‘My favorite way to blow off steam is to sing obnoxiously loud in the shower.’


Pratt on Feeling Good

‘When you get in shape, the world around you becomes things you want to jump on and climb on.’


Pratt on Cell Phones

‘I lose my cell phone so much that I switch it every month or so.’


Pratt on Living in a Van in Hawaii

‘It’s a pretty awesome place to be homeless.’

Recommended Products

Michelob Ultra

Michelob Ultra

Chris Pratt Movies

Chris Pratt Movies