Jeremy Renner Workout and Diet

Actor
Born: 1971

Jeremy Renner is from Modesto, California. His parents married as teenagers and divorced when he was 10. Renner started studying computer science and criminology in college, but then took a drama class for fun and decided to try acting instead. His first role was in the 1995 film National Lampoon’s Senior Trip. Renner landed a few guest spots on TV shows shortly after that. Small roles continued to be the norm over the next few years until 2002 when he landed the starring role in Dahmer about the serial killer. He earned critical acclaim for that role, gigs became more steady after that, and Renner earned an Academy Award nomination for Best Actor for his role in The Hurt Locker. He has also starred in the 4th Bourne franchise, replacing Matt Damon as the lead. He has also played in the Avengers franchise as Hawkeye and an upcoming Hawkeye series is planned for the Disney+ channel. Renner is also a singer and songwriter and plays multiple instruments and used to perform with the band Songs of Ben. His first extended play called ‘The Medicine’ was released in March 2020. Renner is divorced and has a daughter. He lives in Nevada with his best friend and fellow actor, Kristoffer Winters. He has millions of followers on social media. Renner is 5 feet, 10 inches tall and weighs about 180 lbs.

Known For:

Jeremy Renner’s Diet

Summary

Renner diet consists of clean, natural foods. He eats a lot of lean animal protein and plenty of veggies. He is not afraid to eat fat, so long as it is from healthy sources such as avocados, eggs and nuts. He avoids processed foods and even his cheat meals are pretty healthy, such as turkey bacon. To keep his metabolism stoked, he’ll eat 5-6 times a day, 3 main meals and a couple of snacks consisting of things like fruit and nuts.

Estimated Macros

  • 20% 20%
  • Medium Fat 40% 40%
  • Medium-High Protein 60% 60%

Diet Details

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Break the Fast Powerfully

Renner’s breakfast is a hearty one: an omelet made with 3-4 eggs and avocado cooked in coconut oil along with some fruit, such as an orange.

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Protein Powered Lunch

A typical midday meal for Renner is grilled chicken breast with spinach and a sweet potato, along with a protein shake.

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Light Dinner

Renner tends to eat his bigger meals earlier in the day. He might have a turkey burger along with some broccoli and a salad in the evening.

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Wholesome Nibbles

Between meals, Renner might have nuts, cheese, salad or fruit as a snack.

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Sweet Cheat

When he’s prepping for a role, Renner has the discipline to eat healthfully, but when he’s not, he loves his sugar, like raw cookie dough.

What to Eat

R

Eggs

R

Chicken Breast

R

Turkey

R

Avocados

R

Salad

R

Broccoli

R

Spinach

R

Sweet Potatoes

R

Veggies

R

Fruit

R

Nuts

R

Cheese

R

Whole Grains

R

Protein Shakes

R

Coconut Oil

R

Water

What to Avoid

Q

Empty-calorie Foods

Q

Processed Foods

Q

Refined Sugar

Q

Refined Carbs

Q

Junk Food

Q

Hydrogenated Fats

Q

Artificial Ingredients

Q

Chemical Additives

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Renner on Sweets

‘I have a bad sweet tooth. I’m pretty good when I have to eat well for work. But otherwise, I could eat a whole roll of raw cookie dough.’

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Renner on Acting & his Mental Health

‘Dahmer really messed with me for a couple of years.’

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Renner on Sleep & Superpowers

‘A practical superpower for me: to be able to take a nap anywhere…I have trouble sleeping. My mind is too active.’

Jeremy Renner’s Workout Routine

Weekly Routine

Getting Action-Hero Ready

Renner doesn’t fool around when he has to prepare for a role. He does progressive overload and he does it with intensity.

Get Real

Renner also trains in Muay Thai and Amis (a Filipino martial art) to help him in his action roles. He said he also trained in archery, but didn’t really end up using it on screen.

Serious About Stunts

Renner prefers to perform his own stunts, even if it means breaking bones — although he says he would never hang off the side of a building like Tom Cruise did.

Serious Daily Dose

For The Bourne Legacy, Renner worked out about 8 hours a day for 3 weeks. He did 2 1/2 hours of fight training, 2 hours of conventional working out and an hour of stretching before and after.

Reasonable Dose

Because he was already in shape, for Avengers: Endgame Renner ‘only’ worked out 4 days a week doing a combination of machines, free weights and bodyweight exercises along with cardio.

HIIT It

Renner does high-intensity cardio to save time and burn calories. Examples of HIIT include CrossFit, Tabata training, and P90X.

Exercise Style

Z

A Jeremy Renner Avengers Routine

Monday: Chest
Gironda neck press: 10 reps x 5 sets
Incline dumbbell press: 12 reps x 3 sets
Narrow grip bench press: 15 reps x 3 sets
Cable fly low pulley: 10 reps x 3 sets
Cable fly high pulley: 10 reps x 3 sets

Tuesday: Back
Wide grip pull-ups: 15 reps x 3 sets
Reverse grip cable pull downs: 15 reps x 3 sets
Seated cable rows: 10 reps x 3 sets
Chin-ups: 15 reps x 3 sets

Wednesday: Arms & Legs
Treadmill: 20-30 min
Dumbbells
Squats
Dips

Thursday: Rest

Friday: Shoulders
Military press: 15 reps x 3 sets
Seated dumbbell military press: 15 reps x 3 sets
Side lateral raises: 10 reps x 3 sets
Front lateral raises: 10 reps x 3 sets
Saturday & Sunday: Rest

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Renner on Staying Active

‘I’ve got to be active in life and it’s the same when I’m doing stunts in a movie. I’ll do anything.’

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Renner on Archery

‘I did take some archery but I very quickly realized I couldn’t really use it in the film. It ended up being superhero archery.’

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Renner on Breaking his Arms in Tag

‘I broke along with it [rigging holding together some chairs] and fell on the ground and broke my arms.’

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Renner on Soldiering on with Broken Arms

‘I couldn’t rotate my hands but I could move my arms up and down kind of like a robot. But I would do anything that didn’t hurt.’

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Renner on Prepping for The Bourne Legacy

‘I had a good running start.’

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Renner on Hanging Off the Burj Khalifa like Tom Cruise

‘That is something I would not have done, ever. No way. Just hanging out to grab onto him was terrifying.’

Jeremy Renner’s Supplements

Jeremy Renner hasn’t shared too much information on his supplement usage (besides protein shakes). The following are supplements that may benefit people who follow a similar diet and workout routine as Jeremy Renner.

Protein Powder

protein shakes

When prepping for a role, Renner drinks protein shakes most days. Protein helps fill you up, stokes metabolism, builds muscle, and reduces cravings.
Get it here  
BCAA

BCAAs

For those who are looking to build mass, BCAAs are the supplement of choice among serious athletes for their ability to build and preserve muscle and reduce recovery time.

Get it here

Pre Workout

pre workout

Speaking of tough workouts, a pre workout is essential if you’re going to be hitting it hard at the gym.

Get it here  

L-Carnitine

L-Carnitine

L-Carnitine is another smart pick that allows you to train longer and burn fat.

Get it here

Omega 3 Fish Oil

Omega-3 fatty acids

Omega-3 fatty acids are another must-have for gym-goers and just about everyone. Omega-3s reduce inflammation and support brain and heart health. Renner often has trouble sleeping.

Get it here  

Magnesium

Magnesium

Magnesium supports sleep and muscle relaxation, and many people are deficient in this essential nutrient. . 

Get it here  

probiotics

probiotics

Another supplement that’s hard to go wrong with is probiotics. They keep your gut biome and immune system strong.

Get it here  

Folate

folate

Renner’s mental health took a blow when he played Jeffrey Dahmer. Supplementing with folate can help decrease the risk of depression.

Get it here  

Jeremy Renner’s Lifestyle

Industrious Insomniac

Renner says he has a hard time sleeping because his mind never shuts off.

Rough Start

Renner says while he was happy enough as a kid, but after his parents divorced, the family moved around a lot and changing schools every year was tough on his psyche.

Needs Must

Acting roles were sparse in Renner’s early years in Hollywood. He lived without electricity for 2 years worked as a makeup artist to help cover the bills. His first paid acting gig was role-playing a domestic disturbance perpetrator in a police training exercise for $50.

Art Influencing Life

Renner found playing the role of a serial killer to be very difficult to deal with mentally and avoided going out to bars for years afterward. He said his mother stopped speaking to him for a while after the movie was released. He himself couldn’t watch it.

Fixer Upper Fervor

Renner buys and renovates old Hollywood homes with his friend and business partner, Kristoffer Winters.

Really Big Brother

Renner’s youngest brother was born in 2010, when Renner was 39.

The Jeremy Renner Official App

Once upon a time, Renner had an app that was like a private Instagram account for fans, with the option to pay for extra features. It was overtaken by trolls and shut down. Renner is not the only one to have such a thing. Paris Hilton, Amber Rose and Tommy Chong along with dozens more celebrities and influencers have similar apps.

Gold-Star BFFs

Renner is good friends with Colin Farrell, Charlize Theron and Tom Cruise.

In the Zone

Renner says music is his happy space. All he needs is a piano and to sing and he feels completely verified without cameras, agents, or any other hoopla.

Giving Back

Renner is a UN Goodwill Peace Ambassador to raise awareness for mine-clearing in Afghanistan. He also participates in other charities such as feeding the homeless, but he prefers to keep the exact charities on the down low.

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Renner on Growing Up

‘I was just always the happy kid. I played the drums, had my mullet, drove around on my motorcycle making out with chicks, just having a good ol’ time.’

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Renner on the Appeal of Acting

‘The stage…was a great venue for me to hide in a character and express rage and sadness.’

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Renner on his Career

‘I’m very lucky. I could have pretty easily been driving a forklift.’

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Renner on Playing a Serial Killer

‘It happened so fast…I didn’t even know who Jeffrey Dahmer was.’

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Renner on Accepting the Role in The Bourne Legacy

‘I like my private life and my family. I had to consider how this was going to affect everyone I love — especially myself.’

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Renner on Music

‘Music I do just for me.’

Recommended Products

Muay Thai sparring gloves

Muay Thai sparring gloves

Muay Thai pads
Muay Thai pads
Muay Thai boxing shorts
Muay Thai boxing shorts
Archery gear
Archery gear
Dahmer
Dahmer
The Hurt Locker
The Hurt Locker
Avengers: Endgame
Avengers: Endgame

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