Josh Brolin Workout and Diet

Actor
Born: 1968

Joshua Brolin grew up on a ranch in California. His father is the actor James Brolin, but Josh did not have much exposure to his father’s career and spent a lot of time being a beach bum as a teen. He found small roles in TV and film before scoring a lead role in 1985 in The Goonies. Brolin continued to find acting jobs but it didn’t always pay the rent and he worked for a time as a day trader. Brolin has been nominated for several awards, including an Oscar for his role in Milk. Brolin’s personal life has been as turbulent as his professional one. In 2013, he went into rehab for substance abuse and he has been married several times, most recently to his former assistant Kathryn Boyd. He has 2 children from his first marriage, and he and Boyd had their first baby in 2018. Brolin is 5 feet 10 inches tall and weighs about 170 lbs.

Known For:

Josh Brolin’s Diet

Summary

At age 50+, Brolin is still ripped enough to play a superhero. He used super-human will power and resisted offers of steroids to speed his journey. Instead, He did it by following a strict low-carb diet. He sticks to lean protein such as fish and eggs, plenty of vegetables and very few carbs. He drinks tons of water, and he starts his day with a single cup of keto coffee.

Estimated Macros

  • Low Carbs 25% 25%
  • Mid-High Protein 65% 65%
  • High Fat 20% 20%

Diet Details

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Eat Clean

Brolin’s diet to prepare for Deadpool 2 was extremely limited. He would have eggs, vegetables, fish and plenty of water. The only carbs he ate were rice.

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Power Up

Each morning during training, Brolin would permit himself 1 keto coffee, which is made with healthy MCT oil to boost energy and burn fat.

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Near Fatal Snack Attack

Brolin nearly died one night when he went out for a burger in Costa Rica. A stranger on the street asked him for a cigarette and money; when Brolin refused, the man stabbed him in the gut, but miraculously missed all the major organs.

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Cheat Meal

Brolin allowed himself one cheat meal or day per week, depending on how near (or far) he was from his goal.

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Hit o’ Nic

The one vice Brolin admits to indulging in is nicotine tablets.

What to Eat

R

Eggs

R

Salmon

R

Chicken

R

Black rice

R

Sweet potatoes

R

Almonds

R

Water

R

Almonds

R

Coffee

R

MCT oil

What to Avoid

Q

Sugar

Q

Pasta

Q

Soft drinks

Q

Junk Fruit

Q

Processed Foods

Q

Steroids

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Brolin on his Deadpool 2 diet

‘Totally clean: no sugar, no breads, no pastas, no drugs, none of it.’

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Brolin on what he ate for Deadpool 2

‘Fish, rice, eggs, veggies, water, one bulletproof or caveman coffee in the morning.’

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Brolin on cheat foods

‘If you love sweets, have a donut, then get back on board without looking back.’

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Brolin on Nicotine

‘Clean all the way through man (except for my lil nicotine tablets).’

JOsh Brolin’s Fitness Routine

Weekly Routine

From Skinny to Ripped

Brolin put on over 70 pounds from his youth when he first starred in Goonies, but he was a little on the chubby side when he scored the role of Cable. To prepare for Deadpool 2, he worked with former bodybuilder Justin Lovato.

Super Fast Transformation

While some stars will train for the better part of a year to get in shape, Brolin carved out his physique for Deadpool 2 in just 11 weeks.

Grueling Workout

Brolin trained for hours nearly every day to transform his middle-aged body into that of a superhero. Although he looked bigger, he actually dropped 30 lbs.

Daily Dose

To get in shape so quickly required a lot of time: Brolin trained 3+ hours a day, 5-6 days per week.

AM Cardio

Brolin would start off his day with a cardio session to burn fat, along with calisthenics and a mobility routine.

PM Weight Training

In the evening, Brolin would do his second workout, a split routine that kept him from feeling like he couldn’t move at all.

Gun Concentration

Brolin’s trainer focused specifically on the arms and shoulders. This meant a lot of lateral raises.

Exercise Style

Z

Day 1: Chest

No rest between sets
Machine rear delt fly: 45 reps x 3 sets
Barbell bench press: 5 reps x 5 sets
Incline dumbbell bench press: 4 reps x 4 sets
Incline dumbbell fly: 12-15 reps x 5 sets
Dumbbell bench press: to failure x 3 sets
Pec deck fly: 15-20 reps x 4 sets

Z

Day 2: Arms

Cable triceps extension: 10-15 reps x 4 sets
Hammer curl: 12, 15, 8, 6 reps x 4 sets
Skull crusher: 12-15 reps x 3 sets
Drop set: seated barbell curl w. E-Z bar: to failure x 3 sets
Barbell triceps French press: 15-20 reps x 4 sets
Drop set: reverse curl: 15-20 reps x 4 sets

Z

Day 3: Legs

Leg extension: 20, 18, 15, final set to failure x 3 sets
Smith machine squat: 12, 15 reps x 2 sets
Sissy squat: 12-15 reps x 2 sets
Lying leg curl: 25 reps x 3 sets

Z

Day 4: Shoulders

Machine rear delt fly: 45 reps x 3 sets
Seated dumbbell overhead press: 10-20 reps x 5 sets
Seated lateral raise: 12, 15, 6, 8 reps x 4 sets
Dumbbell front raise: 12-15 reps x 3 sets
Drop set: dumbbell lateral raise: to failure x 3 sets
Seated barbell shoulder press: 20 reps x 5 sets

Z

Day 5: Back

Assisted pull-up: 20 reps x 5 sets
Neutral grip pulldown: 12-15 reps x 4 sets
T-bar row: 15 reps x 4 sets
Machine low row: 12-15 reps x 4 sets
Seated cable row: 12, 15, 6, 8 reps x 4 sets
Rope pulldown: 12-15 reps x 4 sets
Rack pull: 13-15 reps x 5 sets

Z

Day 6: Full Body

Repeat circuit 5 times:
Barbell deadlift: 21
Power clean: 15
Overhead barbell press: 9

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Brolin on his intense workout routine

‘I did it naturally. No steroids.’

{

Brolin on being offered steroids

‘I had guys coming up to me at the gym, like, “Half the effort, twice the results.”’

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Brolin on achieving his goals without steroids

‘I have nothing against people who use them. My goal is to stay clean. It’s way harder, and knowing it’s one shot away is always tempting, but for what? It’s more fun for me knowing I’m doing it my way.’

{

Brolin on doing what it takes:

‘We all look differently, thank God. One person might have to put twice the work as someone else. Suck it up, it’s worth it.’

Josh Brolin’s Supplements

probiotics

Probiotics

Brolin took probiotics as part of his training for Deadpool 2. Probiotics improve digestion and immune function and can also help you lose weight.

Get it here

green supplement

Recovery

Brolin also took a natural workout recovery supplement. Once again, he’s short on details, but bone broth, hemp, green superfood, B vitamins and the Ayurvedic herb ashwagandha all support the body’s healing and speed recovery.

Get it here

Glutamine

Glutamine

Another amino acid Brolin takes is glutamine. It supports muscle growth and decreases muscle wasting. It also gives a boost to the immune system and improves digestion.

Get it here

Fat Burner

Fat Burner

Brolin was a little bit chunky when he started training, so to help speed things along, he took a natural fat burner. He doesn’t go into specifics, but caffeine, protein powder, soluble fiber and green tea extract can all rev up your fat-burners, naturally.

Get it here

BCAA

BCAAs

Brolin supplemented with branched-chain amino acids to increase muscle growth while decreasing post-exercise soreness and fatigue.

Get it here

Josh Brolin’s Lifestyle

Acting, Schmacting

Brolin says he only took acting in high school because there weren’t any other classes he was interested in.

Coolest Step-Mom Ever

Brolin’s stepmother is none other than Barbra Streisand. Streisand and James Brolin met by being set up on a blind date.

Wild Child

Brolin’s beach bum buddies weren’t the best influence. They stole cars and Brolin was arrested for fighting with the police.

Best Fun Ever

Brolin said shooting Avengers: Infinity War was more like doing experimental theater than making a big budget film.

Cautionary Tale

Brolin says he tried heroin as a teenager, but didn’t like it. He says most of his friends from his time as a beach bum are dead. Brolin has been sober since 2013.

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Brolin on Acting

‘I was always against it as a profession. I didn’t like the monetary fluctations I saw.’

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Brolin on his Thanos Costume

‘I looked like a T. Rex.’

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Brolin on step-mom Streisand becoming a grandmother

‘My wife got her a bracelet that said “Grandma” on it and she started crying.’

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Brolin on what’s next for him

‘God doesn’t want me to do anything inauthentic right now. That’s the overwhelming whisper in my ear.’

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Brolin on honesty

‘Nothing misleads people like the truth.’

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Brolin on getting into character

‘When accepting or preparing for a role, fear is the motivating factor.’

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