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%
- Medium Fat 30%
- High Protein 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
Coffee
Nuts
Fruit
Fish
Lean Meat
Vegetables
Salads
Protein Shakes
Beer (in moderation)
Water
What to Avoid
Junk Food
Processed Foods
Refined Sugar
Hydrogenated Fats
Artificial Ingredients
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 Workout 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
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 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.
probiotics
BCAAs
Creatine
Glutamine
apple pectin
Berberine
Berberine offers an impressive array of benefits, including lowering blood sugar, promoting fat loss and improving heart health.
Lycopene
magnesium
Mucuna Pruriens
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.’
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