Glen Powell Workout and Diet
Actor
Glen Powell Jr. is from Austin, Texas. He played football and lacrosse in high school. Powell’s acting career was slow to start. His first acting gig came in 2003 with Spy Kids 3-D: Game Over. In 2007 as a college freshman in Texas, he landed a role in The Great Debaters. Powell moved to LA and found small roles in tv series including CSA: Miami, NCIS and They Lying Game. In 2014, he got a bigger role in The Expendables 3, and then in 2018, he played the leading man in Set It Up. The following year, Powell was cast in Top Gun: Maverick. Upcoming roles include Huntington and The Running Man. He has million of followers on social media. Powell is 6 feet tall and weighs about 190 lbs.
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Glen Powell’s Diet
Diet Summary
For Top Gun, Powell followed a very simple diet that focused on protein, with a target of 200 g per day. He would also keep his carbs under 100 g, rounding out the rest of his 2,800 calorie diet with healthy fats. However, so long as he stuck to his calorie count, Powell’s trainer Nick Mitchell CEO of Ultimate Performance supplements would allow him to be flexible on his carb/fat ratio. When Powell isn’t prepping for a role, he loves to eat, and he also loves to cook. He mostly leans toward healthy choicees, and sometimes skips breakfast so he can have a bigger lunch or dinner after a workout. He also likes to save up calories for his favorite cheat: ice cream. Staples include eggs, chicken, salmon, veggies, and homemade hot sauce. One thing he does not eat is dairy products. He stays hydrated with plenty of water. His supplement list is short: vegan protein and a few amino acids.
Estimated Macros
Low-Medium Fat
Variable Carb
High Protein
Diet Details
Protein Focus
For Top Gun, Powell’s diet was straightforward: lots of animal protein. He mostly kept his carbs below 100 g per day, and the rest of his calories came from high-quality fats, like avocados.
Not Picky
Powell says he comes from ‘a long line of eaters.’ He’ll eat just about anything, except dairy products. To make up for it, he’ll have dairy replacements, like oat milk.
Eat Breakfast, or Not
Powell powers up in the a.m. with a hearty breakfast sandwich made from eggs, kale, hot sauce and sweet potato bread, but sometimes he skips breakfast if he’s going to work out.
Home Cooking Rules
Powell enjoys cooking almost as much as eating, and he keeps his fridge stocked with lots of healthy options like chicken and salmon so he can always whip something up.
What to Eat
- Protein
- Chicken
- Salmon
- Steak
- Vegan protein shakes
- Low-carb vegetables
- Broccoli
- Kale
- Spinach
- Oatmeal
- Avocado
- Basmati rice
- Bananas
- Sweet potato bread
- Homemade hot sauce
- Ice cream (treat)
- Water
What to Avoid
- Dairy products
- Empty-calorie foods
- Processed foods
- ListProcessed foods
- Artificial ingredients
- Chemicals
Powell on cheese
‘You’ll never see cheese in my fridge.’
Powell on his diet
‘My diet is pretty chill.’
Powell on dieting
‘If you made me truly diet, I’d think I’d be pretty grumpy.’
Glen Powell’s Workout Routine
Workout Routine
Always Active
Powell has always been sporty, and played football and lacrosse in high school.
Flash Fitness
Powell used a combination of diet and exercise to get in shape for Top Gun in just 7 weeks.
Consistency Is Key
Powell aims for at least 4 or 5 workouts each week. He likes to try out new routines, as well as do old faves. He has a rowing machine and an assault bike at home so he he can always get a sweat session in.
Helping Hand
For Top Gun, Powell worked with personal trainer Nick Mitchell 3-4 times a week.
Rise & Shine
Powell likes to work out first thing. If he doesn’t, he says he feels off all day.
Money Shot Split
Powell had less than 2 months to get in shape for Top Gun, and so he focused on the money shot muscles: chest, abs, and shoulders.
Limited Schedule
Powell only had an hour with his trainer 3-4 times a week. They made every second count, doing supersets with minimal rest.
Exercise Style
A Glen Powell Top Gun Routine According to the Ultimate Performance blog
Day 1: Chest/back/traps/abs
- 1A: Incline bench press: 8 reps x 4 sets. 45 sec rest
- 2A: Semi-supinated pull-up: 4 reps x 4 sets. 60 sec rest
- 1B: Triceps dip, chin on chest to emphasize pec: 8 reps x 4 sets. 60 sec rest
- 2B: Seated low pulley row, supine grip: 10 reps x 4 sets. 60 sec rest
- 1C: Hanging leg raise: AMRAP x 3 sets
- 2C: Swiss ball plank: As long as possible while ball is moving
- 3C: Single-arm cable shrug: 15 reps x 3 sets. 45 sec rest.
Day 2: Arms/shoulders
- 1A: EZ bar preacher curl: 8 reps x 4 sets. 60 sec rest
- 2A: Decline EZ bar triceps extension: 10 reps x 3 sets 60 sec rest
- 1B: Reverse cable curl: 12 reps x 3 sets. 60 sec rest
- 2B: Standing overhead cable French press: 15 reps x 3 sets. 60 sec rest
- C1: Incline dumbbell curl, 30-degree angle: 15 reps x 3 sets, last set to drop set. No rest
- C2: Cable crossover triceps extension: 20 reps x 3 sets, last set to drop set. No rest
- 1D: Dumbbell lateral raise: 15-20 reps x 3 sets, last set to drop set. No rest
- 2D: Bent-over dumbbell lateral raise: 15-20 reps x 3 sets, last set to drop set. No rest
- 3D: Standing dual cable press: 15-20 reps x 3 sets, last set to drop set. No rest
Day 3: Strongman/abs
- 1A: Sled pull: 30 sec x 4 sets. No rest
- 2A: Standing cable crunch: 15 reps x 4 sets. No rest
- 3A: Bodyweight split squat: 60 sec x 4 sets. 60 sec rest
- 1B: Farmer’s walk: 30 sec x 4 sets. No rest
- 2B: Swiss ball plank: 3 sets hold for as long as possible while ball is moving. 90 sec rest.
- C: Prowler: 60 sec x 4 sets. 60 sec rest
Powell on daily exercise
‘If I don’t wake up and do something, for the rest of the day, I feel like I’m playin’ catch up.’
Powell on powering through hard sessions
‘Remember why you’re here.’
Powell’s trainer on working with Powell
‘The raw material with Glen was very, very good…He is a fast responder to weight training.’
Glen Powell’s Supplements
Vegan Protein
Powell is lactose-intolerant, and so he used the Ultimate Performance vegan protein to get his muscles in Top Gun shape.
Estrogen
Perhaps surprising, Powell took Estro Support while training for Top Gun. He used it as an anti-inflammatory to keep his physique looking sharp.
Leucine, Glutamine + Creatine
Powell took the UP supplement Amplify, which is a blend of the amino acids leucine, glutamine, and creatine. He drank it as an intra-workout beverage to support muscle growth, energy, and overall performance.
Glen Powell’s Lifestyle
Sleep Matters
Powell’s trainer looked after all aspects of his fitness needs, including getting sufficient sleep so he could grow his muscles in a timely manner.
Slow Burn
It took Powell the better part of a decade for his career to really take off. But 2024 was definitely his year. He starred in 3 hits: Twisters, Anyone But You and Netflix’s Hit Man.
Friends in High Places
Denzel Washington was the person who convinced Powell to take acting seriously, and Tom Cruise rewrote Top Gun: Maverick to convince him to play in it. He also paid for Powell to get his pilot’s license.
A Family Affair
Powell’s parents have made cameo appearances in almost every film he’s been in.
Scholarly Plans: On Hold
Powell dropped out of college to pursue his acting career. He initially set 2024 as his date to complete his degree, but due to work commitments, he pushed it back to 2025.
Puppy Power
Powell adopted a rescue dog named Brisket while he was going through a breakup.
Powell on acting as a career
‘I was really hesitant to give it a shot. Denzel [Washington] said, “You’re tough enough and you can do this.”’
Powell on his parents
‘My mom and my dad are known for kind of trolling me a bit…[but] they support me in every way.’
Tom Cruise’s career advice to Powell
‘I choose great movies, and I make the role great.’
Powell on his rescue pup
‘The greatest addition to my life ever.’
Recommended Products
Exercise Sled
EZ Bar
Prowler & Gear
Rowing Machine
Assault Bike
Dumbbells
Adjustable Weight Bench
