Dominic Purcell Workout and Diet

Actor
Born: 1970

Dominic Purcell was born in England but moved to Australia when he was 2. He attended the Australian Theatre for Young People and then the Western Australian Academy of Performing Arts where Hugh Jackman also studied. Purcell has appeared in commercials and several films and tv shows including Mission: Impossible 2, Blade: Trinity and The Flash, but he is probably best known for his role on Prison Break. He often performs his own stunts. Purcell was married to Rebecca Williams from 1998-2008 and had 4 children with her. He has millions of followers on social media. Purcell is 6 feet, 2 inches tall and weighs about 205 lbs.

Known For:

Dominic Purcell’s Diet

Summary

Purcell attacks every aspect of his job with gusto, and that includes diet. He follows a variation of the Warrior Diet, an eating plan that involves long periods of intermittent fasting combined with brief ‘feasts.’ The strictest Warrior Diet requires eating 85-90% of your calories in one sitting. Purcell follows a variation of this diet in which he eats very lightly during the day and finishes it off with a large meal. He might also have an adult beverage or two.

Estimated Macros

  • Low Carbs 20% 20%
  • Medium Fat  30% 30%
  • High Protein 70% 70%

Diet Details

\

AM Wakeup

Purcell has coffee each morning at 6 am. After hitting the gym, he’ll have a few nuts, some fruit and a low-sugar protein shake or a cup of Bulletproof Coffee.

\

The Warrior Diet

Purcell grazes lightly during the day. His evening meal is usually fish or some other clean protein along with salad or other veggies.

\

Liquid Dessert

Purcell likes to finish his single meal with a couple of beers, Stella Artois by choice.

What to Eat

R

Coffee

R

Nuts

R

Fruit

R

Fish

R

Lean Meat

R

Vegetables

R

Salads

R

Protein Shakes

R

Beer (in moderation)

R

Water

What to Avoid

Q

Junk Food

Q

Processed Foods

Q

Refined Sugar

Q

Hydrogenated Fats

Q

Artificial Ingredients

Q

Chemical Additives

{

Purcell on Preparing for a Role in Vikingdom

‘It was physically very demanding. I was lifting weights, dieting, training, choreographing fight scenes and it was just a nightmare.’

{

Purcell on his Age

‘People keep saying I’m getting old. No s***!? And fat!’

{

Purcell on Fosters vs Stella Artois

‘No. It’s Stella.’

Dominic Purcell’s Fitness Routine

Weekly Routine

Variety Is the Spice

Purcell’s training often involves a lot of variety. He runs, lifts weights, spars, and surfs.

Rise & Shine

Purcell is up at 6 am every day, has his morning cup of coffee, then hits the gym.

Acting Isn’t an Act

Purcell’s fight choreography is no joke. It took months of work to make it look like he knows what he’s doing.

Daily Dose

Purcell hits the gym for 40 minute high-intensity sessions 5 days a week.

HIIT It

When he was younger, Purcell used to do compound moves like deadlifts and squats, but these days, he does high-intensity interval training (HIIT) because he says it’s easier on his back.

Cardio King

For cardio, Purcell picks activities like running, jump rope and boxing.

Exercise Style

Z

A Dominic Purcell Routine

High-Intensity Interval Training: 40 min x 5 days a week.

{

Purcell on Doing his Own Stunts

‘I’m a physical kind of guy…It takes a stuntman to really say, “Look, we don’t want you to do this”…to get me not to do my stuff.’

{

Purcell on his Fighting Style

‘[It] is a combination of mimicking cowboy films and boxing that I have done throughout my life.’

{

Purcell on How His Routine Has Changed Over the Years

‘I still feel like I’m 30, but my training has changed in that I don’t lift as heavy.’

{

Purcell on How Strength Saved His Life

‘The doctor told me that most people would have died or broken their neck, but I didn’t because of all the muscle in my neck and back from years of rugby, surfing and training.’

{

Purcell on Surfing

‘It’s my couch therapy.’

Dominic Purcell’s Supplements

Purcell doesn’t have much to say on the topic of supplements, so below are supplements that can benefit anyone on a similar diet.

Protein Powder

protein shake

Purcell will often drink a protein shake after his morning workout, and he’ll sometimes have a Bulletproof coffee made with health-boosting MCT oil.

Get it here

probiotics

probiotics

He has also endorsed eating yogurt, but if dairy products don’t work for you, probiotics are a great way to improve digestion and strengthen immunity.

Get it here

BCAA

BCAAs

Other supplements you can use to help you get ripped like Purcell include BCAAs. They build and repair muscle and boost energy during workouts.

Get it here

Creatine

Creatine

Creatine is another top choice for those looking to maximize mass-building and gym performance.

Get it here

Glutamine

Glutamine

Glutamine is also popular with bodybuilders because it not only increases energy and slows muscle breakdown, it also cranks up the fat-burning.

Get it here

apple pectin

apple pectin

Purcell still looks great, but men who are hitting the big 5-0 could consider adding apple pectin which promotes cardiovascular health.

Get it here

Berberine

Berberine

Berberine offers an impressive array of benefits, including lowering blood sugar, promoting fat loss and improving heart health.

Get it here

Lycopene

Lycopene

Lycopene is an antioxidant that may help prevent prostate cancer.

Get it here

Magnesium

magnesium

A nutrient many people run low in is magnesium. Deficiency in this essential mineral can impact sleep, heart health and digestion.

Get it here

Mucuna Pruriens

Mucuna Pruriens

Another supplement for the 50+ set is Mucuna Pruriens which converts to dopamine in the brain. This not only improves memory and mood, but can also lower production of the hormone prolactin, helping to prevent the dreaded ‘man boobs.’

Get it here

Dominic Purcell’s Lifestyle

Near Death Experience

On site in Morocco for Prison Break, a giant metal bar on the set fell on Purcell’s head. It split his skull and broke his nose in 2 places, but he made a fast and full recovery.

Home to the Emerald Isle

Although Purcell grew up in Australia, his entire family now lives in Ireland. He goes there twice a year to visit.

Devoted Dad

Purcell considers his kids to be his top priority. He has each of their birth dates tattooed on his arm.

Real Life Hero

In 2007, Purcell and his brother saved a baby’s life by dislodging food that the child was choking on and then performing CPR until he started breathing again. They still remain in touch with the boy and his family.

A-List Friend

Purcell met Hugh Jackman at drama school where they became fast friends. They still playfully trash-talk each other.

{

Purcell on his Life-Threatening Injury

‘I got a free nose job out of it.’

{

Purcell on his Accent

‘I was speaking American all day and then I’d get home and speak Australian and I just felt so exhausted by going back and forth that I just decided to speak it [American] all the time.’

{

Purcell on his Children

‘I’m a hands-on dad. I love my kids more than anything.’

{

Purcell on his Naturally Stern Expression

‘I’ll be thinking happy thoughts and I’ll still look pissed.’

{

Purcell on Himself & His Buddy Hugh Jackman

‘He hasn’t changed a bit. Him always smiling and basically being a beautiful human. I haven’t changed. I’m still angry and grumpy.’

Recommended Products

Yoplait yogurt Greek 100

Yoplait yogurt Greek 100

Prison Break
Prison Break
Vikingdom
Vikingdom
Blade Trinity
Blade: Trinity
Jump rope
Jump rope
Boxing gloves
Boxing gloves
Surfboard
Surfboard
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