Ethan Suplee Workout and Diet

Born: 1976

Ethan Suplee grew up in New York City, and both his parents are actors. He found small parts in film starting in the mid-1990s and landed a re-curring role in Boy Meets World, but he is probably best known from My Name is Earl. Suplee was featured on TMZ on TV for losing over 200 pounds, and in 2020 he launched a podcast called American Glutton to offer tips and support for those who are struggling with their weight. Suplee has over a million followers on social media. He has been mar-ried to Brandy Lewis, younger sister of actress Juliette Lewis, since 2006 and they have 4 daughters together. Suplee is 6 feet 1 inch tall and weighs about 250lbs. He has about 11% body fat.

Known For:

Ethan Suplee’s Diet


Suplee’s relationship with food has been a complicated one. Over the course of his life, he has gained and lost around 1,000 lbs. His grandparents put him on his first diet at age 5, which led to his sneaking food. At his heaviest, he weighed 536 lbs. He tried every diet out there, but his epiphany came in the form of a TED talk by Dr. Mike Israetel in 2018. Realizing quantity was the problem, he began by tracking calories and his discovered that chicken and broccoli can be as satisfying as a fast food burger. He loves how healthy eating makes him feel and how much energy he has.

Estimated Macros

  • Low Fat 15% 15%
  • Medium Carb 25% 25%
  • High Protein 70% 70%

Diet Details


Portions Are Key

Suplee has done all different sorts of diets including keto, but what was out of whack for him was portion size. He realized that it is possible to have too much of a good thing, and that he was eating way too much.


Count Your Calories

Suplee gave himself a number of calories to stick to in a day. He quickly discovered that eating things like leafy greens let him eat more than double cheeseburgers. After just a few weeks of healthy eating, he got used to his new eating plan and stopped looking at the chicken and broccoli as calories and started seeing them as fuel that energizes him.


Plan It

Suplee plans his meals up to 2 days in advance, then he sticks to his plan. Knowing what’s on the menu helps him stay the course of healthy eating.


Maintenance Plan

For Suplee, losing weight wasn’t especially difficult, but keeping it off was. By changing his attitude toward food, he is confident he can maintain a healthy weight.


Carbs Are Okay

Suplee still eats things like pasta, rice and potatoes, but limits his portion to 1 cup per meal.

What to Eat


Everything in Moderation








Sweet Potatoes









What to Avoid


Junk Food


Fast Food


Added Sugar


Fried Food


Artificial Additives


Soft Drinks


Refined Foods


Suplee on Dieting

‘I would binge when nobody was looking.’


Suplee on Bingeing

‘I’d hit a drive-thru and buy enough food to feed a small family and sit in my house alone and eat it.’


Suplee on Tracking Macros

‘I started eating what I wanted, but in proportions that were appropriate for my body.’


Suplee on His Diet Plan

‘The main thing I had to do was make sure I didn’t eat more calories than I expended each day.’


Suplee on Calories vs Food

‘As I became more calorie conscious, I started to binge less and fill up on healthier foods. After a few months of this, calories stopped being calories. They started being food.’


Suplee on his Current Diet

I don’t want to call it a diet. I’m just eating like a normal person.

Ethan Suplee’s Workout Routine

Weekly Routine

Visible Goals

Suplee made visible abs his goal for 2020, and achieved it. In 2021, it’s getting visible obliques. For most guys, this means getting body fat below 10%. Suplee got it down to 9% but has gone back up a little because it was too intense for him to keep up (or down).

Maintenance Mode

During the lockdown, Suplee focused on maintaining rather than getting more ripped.

A Balanced Approach

At his leanest, Suplee got down to 220 lbs., but he has settled on 250 lbs. as more manageable for him. In his case, at 11% body fat, it’s all muscle.

Daily Dose

Suplee lifts 6 days a week for an hour. He may also do cardio, but not for more than 20 minuets at a time.

Work to Failure

During the lockdown, Suplee couldn’t even buy heavy weights because they were sold out. He compensated by doing light weights to failure. His workout took longer to complete, but he was committed to his routine.

Cardio Light

Suplee likes riding a road bike, but he doesn’t go whole-hog on the cardio and keeps his sessions short.

Exercise Style


An Ethan Suplee Routine


Dumbbell incline fly: 10 reps x 3 sets 

Dumbbell incline press: 10 reps x 3 sets

Sitting chest press w/ underhand grip: 10 reps x 3 sets

Cable scoops: 10 reps x 3 sets


Dumbbell pullover: 10 reps x 3 sets

Dumbbell french: 8 reps x 3 sets

 Dumbbell skullcrushers w/ hold: 8/5/3/1 reps

 Cardio: not more than 20 min.



Suplee on Accomplishing His Goals

‘Achieving something I set out to achieve has given me this volume of happiness that is pretty great.’ 


Suplee on Hitting his Next Goal of Visible Obliques

‘It’s going to be a wonderfully tough year.’


Suplee’s Trainer on His Discipline

He is one of the most consistent people I’ve ever worked with.

Ethan Suplee’s Supplements

Suplee’s keeping quiet for now about his supplement choices. So below are supplements that can benefit anyone following a similar diet.

Protein Powder

protein shakes

Suplee follows a high protein, low fat diet. To get more protein into your diet, consider supplementing with protein shakes as a convenient way to fill up, burn fat and curb cravings.


creatine and BCAAs

For those looking to get ripped, both creatine and BCAAs are good choices because they build muscle, boost performance at the gym and reduce recovery time.

Pre Workout

pre workout and beta-alanine

More popular options among athletes include apre workout and beta-alanine to boosts stamina and make moremuscle gains.

Omega 3 Fish Oil


Omega-3s are another good option because they combat inflammation and also improve your mood.



A multivitamin is never a bad idea to fill in nutrition gaps and probiotics aid with digestion and increase immunity.

Ethan Suplee’s Lifestyle

Total Life Change

Suplee says that getting his weight under control has changed everything, including no longer worrying about his feet hurting too much to walk the next day.

Love Conquers All

Suplee says he first started to care about his health when he met future wife, Brandy Lewis.

Modest Goals

Suplee says he doesn’t care about being on a #1 hit show. He just likes having regular work on a show he enjoys.

American Glutton

Suplee’s podcast has the goal of sharing mindfulness practices and to provide a forum of accountability for anyone who is trying to achieve a goal.

Playing Favorites

Suplee’s favorite period for actors in the 1970s. He says the decade when he started working, the 90s, was just ‘confused.’


Suplee on Meeting his Wife

‘I became, for the first time in my life, kind of interested in the future, and having experiences with her.’


Suplee on His Healthy Lifestyle

‘I have the energy to do things now. Life is so much better.’


Suplee on his Life

‘I have kids and I want a long life, and there are certain things that are conducive to that, and certain things that aren’t. I’ve opted for the road of happiness and long life.’


Suplee on His Goals

‘I definitely don’t want to achieve some kind of rock star status.’

Recommended Products

My Name is Earl
My Name is Earl
American History X
American History X
Boy Meets World
Boy Meets World