Mark Wahlberg Workout and Diet

Actor
Born: 1976

Mark Wahlberg grew up in Boston, Massachusetts and is the youngest of 9. He had a rough childhood and was addicted to drugs including cocaine by age 13. Wahlberg was also arrested for hate crimes as a teen. His older brother is Donnie Wahlberg, member of New Kids on the Block. Mark Wahlberg started his rapping career in 1990 and Marky Mark and the Funky Bunch’s debut album went platinum. His acting career began in 1993 in Renaissance Man and he received praise for his appearance in The Basketball Diaries. He has gone on to play in many films and was the world’s highest-paid actor in 2017. Wahlberg has acted as executive producer on several series including Entourage and Boardwalk Empire. He received his star on the Hollywood Walk of Fame in 2010. Wahlberg was also a model for Calvin Klein and a spokesperson for AT&T. He has a nutritional supplement line and co-owns the restaurant Wahlburgers with two of his brothers. He also has an equity stake in several enterprises, including the Barbados cricket team, Aquahydrate bottled water and the F45 fitness franchise. He established the Mark Wahlberg Youth Foundation, a charity that provides enrichment to children. Wahlberg is married to model Rhea Durham and they have 3 children together. He has millions of followers on social media. Wahlberg is 5 feet, 8 inches tall and weighs about 185 lbs.

Known For:

Mark Wahlberg’s Diet

Summary

Wahlberg’s weight has gone as low as 165 lbs and as high as 220 for various roles, but his mainstay physique is ripped, making it clear he takes his diet seriously. He followed a particularly strict routine preparing for the film Mile 22. He ate a lot. Six times a day, he would have a protein-packed meal, 3 of them before noon (he got up super early). Because of his early bedtime, his dinner was pretty early too, 5:30 pm. To play a bodybuilder in Pain & Gain, he’d eat 10-12 times a day, including waking up in the middle of the night to keep those muscles fed. As an equity stakeholder in a bottled water company, Wahlberg always makes sure to drink plenty of it.

Estimated Macros

  • Low-Medium Carb 25% 25%
  • Low-Medium Fat 25% 25%
  • High Protein  60% 60%

Diet Details

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Early Bird

For the film Mile 22, Wahlberg would eat his first breakfast around 3 am. It consisted of eggs, steel-cut oatmeal, peanut butter and blueberries. Then it was off to the gym.

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Epic Meals

Wahlberg’s second breakfast for 22 Mile was big: 3 turkey burgers, a protein shake and some sweet potato. A ‘snack’ might be 10 turkey meatballs.

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The Marky Mark Way to Drop 10 lbs.

For Spenser Confidential, Wahlberg ate a diet of bone broth and steamed vegetables, along with a little protein in the evening. He says he lost 5% of his body fat in just 5 days. While bone broth can help with digestive problems, this type of extreme dieting is not recommended.

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Cheat Day

Wahlberg allows himself cheats on Wednesdays and Sundays. His go-to is usually pancakes.

What to Eat

R

Natural Foods

R

Eggs

R

Poultry

R

Poultry

R

Oatmeal

R

Peanut Butter

R

Vegetables

R

Sweet Potatoes

R

Avocados

R

Berries

R

Apples

R

Bananas

R

Bone Broth

R

Protein Shakes

What to Avoid

Q

Junk Food

Q

Refined Sugar

Q

Added Sugars

Q

Refined Carbs

Q

Fast Food

Q

Chemicals

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Wahlberg on Breakfast

‘I gotta have my breakfast before I work out.’

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Wahlberg on His Diet

‘I was kind of from the old school bodybuilding philosophy that you had to eat all this ridiculous amounts of protein…I started having some issues because of eating so much.’

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Wahlberg on His Liquid Diet

‘I was getting a leaky gut, so I just literally did a bone broth fast.’

Mark Wahlberg’s Fitness Routine

Weekly Routine

Livin’ Like A Monk

For the film Mile 22, Wahlberg would get up in the middle of the night. His first training session would start before 4 am.

Go With What You Know

Wahlberg has worked with celebrity trainer Brian Nguyen for almost all of his films over the last 15+ years.

Hit the Links

After working out, Wahlberg would head over to the golf course around 7, being wide awake and already having eaten two breakfasts.

F45

Wahlberg’s gym F45 promotes high-intensity exercise in 45-minute sessions.

Cryotherapy for Recovery

Wahlberg is a fan of cryotherapy or ice therapy to reduce inflammation and recover time. It can also improve sleep.

AM & PM Workouts

Wahlberg worked out twice a day (plus a round of golf when he could) to prepare for Mile 22. His first workout lasted for 90 minutes. His second strength training routine was a bit shorter, around 60 minutes.

Strength Moves

Wahlberg’s strength routine includes heavy bands, TRX, kettlebells and dumbbells.

Balance Work

Wahlberg also did plenty of agility drills and balance work for his lower body.

RAMP it Up

Wahlberg’s warm-up acronym means: Range of Motion, Activation and Movement Prep.

Exercise Style

Z

A Mark Wahlberg Mile 22 Routine

Warm-up
Supine band overhead hold: 2-3 min
Hip bridge pull-aparts w. band: 1-2 min
Push-ups to mountain climbers: 2-3 min
VersaClimber: 2-3 min

Barbell floor press w. dead bug: 12-20 reps x 3 sets
Single-leg band RDL: 12-20 reps x 3 sets
Farmer’s walk: 50-100 yds
Kettlebell deadlift: 12-20 reps x 3 sets
Half-kneeling unilateral overhead press: 12-20 reps x 3 sets
Figure 4 stretch: 2-3 min
Battle ropes: 30 sec on/30 sec off x 5 rounds
Sled push: to failure

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Wahlberg on Age

‘Age is just a number.’

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Wahlberg on Preparation

‘I prepare mentally and physically for everything I do.’

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Wahlberg on his image

‘It’s ridiculous that people call me a sex symbol. I don’t feel like that at all…I’ll take it though. I’m very humble. But it’s certainly not the way I feel.’

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Wahlberg on the Man in the Mirror

‘I see a guy getting old. I try to not look in the mirror too much.’

Mark Wahlberg’s Supplements

Protein

Protein

Wahlberg’s line of supplements called PI or Performance Inspired includes whey protein. Protein not only builds muscle but also reduces cravings and hunger which can help you lose weight. Wahlberg also makes a plant-based protein supplement for those who do not eat dairy.

Get it here

Turmeric

Turmeric

Wahlberg takes a supplement of anti-inflammatory, antioxidant turmeric to support recovery. It also contains black pepper to increase absorption.

Get it here

Multivitamin

Multivitamin

Wahlberg’s multivitamin formula is made from natural ingredients and also contains probiotics, herbs and BCAAs.

Get it here

CLA

Conjugated Linoleic Acid

Wahlberg’s CLA supplement can help you shed excess weight while retaining lean muscle. It can also help control type 2 diabetes

Get it here

Pre Workout

Pre Workout

Wahlberg’s pre workout contains arginine, beta alanine, creatine and green tea extract and other nutrients to boost energy levels so he can last through grueling workouts.

Get it here

BCAA

BCAAs

Wahlberg uses branched-chain amino acids or BCAAs to build muscle, improve performance at the gym and reduce recovery time.

Get it here

Collagen

Collagen

Another item in Wahlberg’s line is hydrolyzed collagen which supports healthy joints, skin and nails. It also contains biotin and other nutrients.

Get it here

GARCINIA CAMBOGIA

Garcinia Cambogia

Wahlberg also uses the herbal supplement garcinia cambogia which is popular among the Hollywood set to help burn fat and lose weight. Other stars who swear by garcinia cambogia include Kim Kardashian, Carrie Underwood and Miranda Lambert.

Get it here

Mark Wahlberg’s Lifestyle

Really Early To Rise

Wahlberg sometimes gets up as early as 2:30 am to start his day when shooting a film. He goes to bed correspondingly early, around at 7:30 or 8 pm.

First Things First

Wahlberg takes a few moments first thing each day to say his prayers.

Late Bloomer

Wahlberg dropped out of school at age 14 and only received his high school diploma in 2013.

Hate Crimes

Wahlberg had over two dozen incident reports filed against him as a teen for harassing and physically attacking people of other ethnicities. Following one attack, he was charged with attempted murder but pled guilty to felony assault and only spent 45 days in jail. He has since apologized for his behavior.

Armchair Hero

Wahlberg was scheduled to be on one of the highjacked planes on September 11, 2001, and said in an interview that things would have turned out differently if he’d been onboard. Once again, he found himself apologizing for his insensitive comments.

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Wahlberg on Prayer

‘If I can start out my day by saying my prayers and getting myself focused, then I know I’m doing the right thing. That 10 minutes helps me in every way throughout the day.’

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Wahlberg on Doing the Right Thing

‘I’ve always wanted to do do right in life. But the wanting and the doing aren’t quite the same thing.’

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Wahlberg on Regrets

‘I did a lot of things that I regretted and I certainly paid for my mistakes. You have to go and ask for forgiveness.’

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Wahlberg on Hard Work

‘I work as hard as anybody will ever work, and I like that. That’s why I’ve been successful and that is when I feel good about myself.’

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Wahlberg on Flight 11

‘If I was on that plane with my kids, it wouldn’t have went down like it did.’

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Wahlberg on Lying

‘I never lie. I believe everything I say so it’s not a lie.’

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Wahlberg on Mistakes

‘Hopefully we’re still living in the land of second chances.’

Recommended Products

Calvin Klein
Calvin Klein
AQUAhydrate
AQUAhydrate
PI Nutrition
PI Nutrition
Barbells
Barbells
Dumbbells
Dumbbells
Battle ropes
Battle ropes
Jump rope
Jump rope
Mile 22
Mile 22
The Fighter
The Fighter
Pain & Gain
Pain & Gain
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