Florian Munteanu Workout and Diet

Actor
Born: 1990

Florian Munteanu’s parents are Romanian but he was born and grew up in Germany. His father worked as a boxer and trainer. Munteanu began competing as an amateur boxer around age 12, and competed as a pro under the name of ‘Big Nasty.’ He holds a degree from the University of Munich in Sports, Media, and Event Management. His first film role came in 2016 in a German-Romanian movie, but his breakthrough came in 2018 when Sylvester Stallone tapped him to play in Creed II. Munteanu also played in Shang-Chi and the Legend of the Ten Rings. He is a brand ambassador for Domino’s Pizza and SuperKombat. Munteanu has appeared on the cover of fitness magazines including Muscle & Fitness and Men’s Health. He created a self-titled training program. Munteanu has hundreds of thousands of followers on social media. He is 6 feet, 4 inches tall, weighs about 245 lbs.

Known For:

Florian Munteanu’s Diet

Summary

Munteanu takes his role of pizza ambassador seriously. But he had to cut 20 lbs. for Creed II, which meant less pizza and more chicken breast and veggies. His normal diet is a junk food lover’s dream: pizza, shakes, burgers, and cheesesteaks. But he does work out like a fiend, up to 5 hours a day while filming Creed II. He loves to drink milk too and has a half-liter just with his morning bowl of cereal. As a nod to health, he adds a couple of scoops of protein powder.

Estimated Macros

  • Medium Fat 30% 30%
  • Variable Carb 40% 40%
  • Medium-High Protein 60% 60%

Diet Details

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Cereal Killer

Even when he was filming, Munteanu refused to give up his huge bowl of cornflakes and milk in the morning. He says he burned so many calories training that it didn’t matter.

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Monotone Meals

To lose 20 lbs. for Creed II, Munteanu had to dial back his fun food and replace it with ‘boring’ stuff like chicken, rice and veggies. He says he’s not very creative in the kitchen.

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Pro Help

His trainer for Creed II, Sandro Wolfinger had him on a high protein diet while adjusting the carbs as needed. Five weeks before shooting, carbs were cut drastically.

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Food Envy

While prepping for Creed II, Munteanu’s costar Michael B Jordan had to gain 20 lbs. Munteanu said he was jealous of all the extra food, but that he also understands it wasn’t really fun for MJB because forced eating is no more fun than dieting.

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Pizza Smack Down

Munteanu switched his pizza loyalty from Pizza Hut to Domino’s after his manager told the owner of the Domino’s in Romania to ‘make it worth his while.’ Munteanu scored a lifetime supply of free pizza in exchange for becoming a brand ambassador.

What to Eat

R

Cornflakes

R

Milk

R

Eggs

R

Chicken

R

Rice

R

Potatoes

R

Pasta

R

Oatmeal

R

Vegetables

R

Hummus

R

Bananas

R

Apples

R

Protein Powder

R

Water

What to Avoid

Q

When Cutting

Q

Junk Food

Q

Fast Food

Q

Empty-calorie Foods

Q

Processed Foods

Q

Chemicals

Q

Artificial Ingredients

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Munteanu on His Physique

‘The thing with me is that my genetics are pretty awesome.’

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Munteanu on Domino’s Pizza

‘If I’m in Romania, Domino’s Pizza is my best friend, and it will stay that way forever.’

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Munteanu on His Creed II Diet

‘Until we got all the montage stuff out of the way, I had to hold myself back. But then I was back on cheesesteaks and pizza.’

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Munteanu on Meal Prep

‘I’m not the guy who loves cooking that much. I try to keep it as simple as possible.’

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Munteanu on His ‘Cheat’ Meal

‘It’s not really a “cheat meal,” but you eat some sugar in the morning and it gives you a lot of energy.’

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Munteanu on His Love of Shake Shack

‘I think I was ordering $400 or $500 worth of Shake Shack every week.’

Florian Munteanu’s Workout Routine

Weekly Routine

A Family Affair

Munteanu’s father was a boxer, and he says he always knew he would become one too.

Pro Help

For Creed II, Munteanu worked with long-time friend and trainer Sandro Wolfinger who developed a specialized routine to push Munteanu to his limit in every session.

Go Pro

Munteanu has created his own 10-week training program. It is a 5-day workout that only requires 3 machines.

Mega Daily Dose

For Creed II, Munteanu would spend upwards of 5 hours a day training, 5 days a week, plus 3-4 cardio-specific sessions.

8-Pack Abs

To get his incredible abs, Munteanu would do his abs routine 4 times a day. It is 40-45 minutes long and he does it before his regular workout. It involves lots of obliques and leg raises, and medicine ball tosses.

Specialized Training

Munteanu says that his boxing background was both a plus and a minus for his Marvel movie Shang-Chi because the play fighting style in the film was very different from real boxing where you’re supposed to actually hit the other person. It was also tough to make the fight scenes look natural inside a very cramped bus.

Exercise Style

Z

A Florian Munteanu Routine

Targeted abs work: 40 min, 4x/day

Boxing

HIIT

Swimming

Treadmill

Sprints

Weights
Barbell back squat: 10 reps x 4 sets
Barbell deadlift: 10 reps x 4 sets
Hanging knee raises: 10 reps x 4 sets
Pull-ups: 8 reps x 4 sets

Shadow boxing: 2 min x 3 rounds
Heavy bag: 2 min x 3 rounds
Mitt work: 2 min x 3 rounds
Sparring: 3 min x 3 rounds

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Munteanu on Boxing

‘I think my first amateur fight was when I was 12.’

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Munteanu on His Killer Abs

‘I focus on the obliques in the lower abs to get the 8-pack in, a lot of hanging leg raises or knee raises.’

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Munteanu on Working to Failure

‘The whole purpose is to push every set to the maximum of reps.’

Florian Munteanu’s Supplements

Protein Powder

Protein

Munteanu takes protein powder regularly to grow and maintain his muscles. He puts a couple of scoops directly into his morning cereal.

Get it here

BCAA

BCAAs

Munteanu also takes BCAAs (branched-chain amino acids) for their muscle-boosting properties and to shorten recovery time. Get it here
Pre Workout

Pre Workout

Munteanu occasionally takes a pre workout, mostly when he has an extra-long gym session to get through. Get it here

Florian Munteanu’s Lifestyle

Idol Inspiration

One of Munteanu’s biggest idols is legendary boxer Roy Jones, Jr. who holds world titles in 4 divisions.

Proud to be Romanian

Although Munteanu was born and grew up in Germany, he considers himself to be 100% Romanian.

Living the Dream

Munteanu says that growing up, he was a big fan of X-Men and it was a dream come true to play in a Marvel movie.

Distance Management

Munteanu says one of the surprising things that improved during the filming of Shang-Chi was his fighting skills. Because he had to really take care not to hurt anyone, his control and placement became that much more precise. 

What’s Next

Borderlands is Munteanu’s next film, and he has high hopes it’ll be a blockbuster like his last 2 films.

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Munteanu on Getting Into Boxing

‘I used to watch [my father] while he was fighting and training. It was only a matter of time.’

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Munteanu on his Idol, Roy Jones Jr.

‘I never saw a boxer or athlete that moved like him, ever.’

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Munteanu on The Role of Razor Fist

‘When Marvel knocks on your door, you don’t think twice about it.’

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Munteanu on Performing

‘The more confident you are and the more you believe in yourself…the better you will perform.’

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Munteanu on How to Have a Happy Life

‘Surround yourself with people who smile.’

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Munteanu on Wisdom

‘A wise man told me…”In the end, everything will be fine. And if it’s not fine, it is not the end yet.”’

Recommended Products

big nasty training program
Big Nasty Training Program
Corn Flakes
Corn flakes
Creed II
Creed II
shang chi and the legend of the ten rings
Shang-Chi and the Legend of the Ten Rings
Dumbbells
Dumbbells
Barbells
Barbells
Boxing gloves
Boxing gloves
Heavy bag
Heavy bag
Speed bag
Speed bag
mitts
Mitts
headgear
Headgear

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