Matt Bomer Workout and diet

Actor
Born: 1977

Born in Missouri and raised in Texas, Matthew Bomer played football for his high school before deciding to focus on acting. He attended Carnegie Mellon University and then moved to New York City where he found roles on stage and tv. His first roles were in soap operas, in-cluding All My Children and Guiding Light. Bomer gained recognition on the series Chuck, and White Collar. In 2015, he won a Golden Globe and was nomi-nated for a Primetime Emmy for The Normal Heart. He has been playing in Doom Patrol since 2019 and still appears on stage, including starring in 8. He married publicist Simon Halls in 2011. Despite a limited presence online, Bomer has over a million followers. He is 5 feet, 11 inches tall and weighs about 175 lbs.

Known For:

Matt Bomer’s Diet

Summary

Bomer takes his diet as serious as his profession. He says diet is 80% of getting ripped. He varies his diet based on the roles he’s playing, whether it’s to lose 40 lbs. or beefing up for Magic Mike XXL. He subscribes to the strategy of food combining, and  generally eats meat and vegetables together, and consumes carbs separately. His strategies for conquering sugar cravings include drinking tea and sucking on sugar-free cough drops.

Estimated Macros

  • Medium Fat 35% 35%
  • Variable Protein 50% 50%
  • Variable Carb  55% 55%

Diet Details

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Get Educated

In his late 20s, Bomer didn’t feel healthy, and so he read tons of books, consulted with nutritionists and went on a fasting retreat to improve his wellbeing.

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Protein Rules

Bomer says whether he’s looking to bulk up or slim down, the thing he manipulates the most is his protein intake.

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Eat Real Food

Bomer prefers to get his protein from whole foods, such as fish or chicken rather than shakes, but he will make an exception if he’s really looking to bulk up.

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Rule of Thumb (or Hand)

Bomer eats a hand-size portion of protein before working out, and another one within an hour after sweating it up.

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Food Combining

Bomer eats certain foods in certain combinations at specific times. He says if you’re looking to lose weight, the thing to avoid eating at the same time is protein and starch.

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Curb Cravings

To combat cravings, Bomer drinks tea or sucks on sugar-free cough drops to satisfy his desire for sweets.

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Food Fantasies

When Bomer was dieting for The Normal Heart, he ate the bare minimum of calories to survive under the guidance of a doctor. He says he spent his free time fantasizing of all the food he was going to eat, but when filming wrapped, his stomach was too small to accommodate the pizza he had been dreaming of.

What to Eat

R

Whole Food Protein

R

Vegetables

R

Chicken Breast

R

Turkey

R

Fish

R

Leafy Greens

R

Whole Grains

R

Fresh Fruit

R

Sugar-free Cough Drops

R

Tea

R

Water

What to Avoid

Q

Combining Protein & Starch

Q

Sugar

Q

Junk Food

Q

Processed Food

Q

Artificial Ingredients

Q

Chemical Additives

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Bomer on Making Dietary Changes to Improve Health

‘When I was 27, I felt old…I didn’t feel healthy. I just wasn’t taking care of my body, and I had a body that wanted me to take care of it.’

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Bomer on Food Combining

‘If you mix a protein and a starch, it’s going to significantly increase the time it takes for your body to break it down, which can be a good thing in some situations.’

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Bomer on Protein Consumption

‘If I’m playing a slender character, I eat significantly less protein than I would on a film like Magic Mike.’

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Bomer on Protein Consumption

‘If I’m playing a slender character, I eat significantly less protein than I would on a film like Magic Mike.’

Matt Bomer’s Workout Routine

Weekly Routine

Always Active

Bomer was a first-string wide receiver and defensive back in high school, and his various acting roles have also required he stay fit.

Match the Physique to the Role

Bomer has taken his body to extremes, and matches his workouts to whatever is required of his characters.

Time Under Tension

Bomer used a method of training that requires doing reps with controlled speed to challenge the muscles and cause them to grow.

Helping Hand

To get ripped for Magic Mike XXL, Bomer worked out with celebrity trainer Ryan Farhoudi whose client roster also includes Dev Patel and Jamie Bell.

Exercise Style

Z

A Sample Matt Bomer Routine

Take 4 seconds to lower and raise weights. Only rest after the 3rd exercise.

10 reps x 5 sets of the following:
Bench press
Dumbbell bench press
Push up
60 sec rest.

Do 10 reps x 5 sets of the following. Only rest after the 3rd exercise.
Incline dumbbell press
Dumbbell flye
Decline dumbbell bench press
60 sec rest.

For the following, take 3 seconds to low-er and raise weights.
Incline bench press: Do 5 reps x 4 sets. 90 sec rest between sets.
Close grip bench press: 12 reps x 4 sets. 90 sec rest.
Triceps pushdown: 10 reps x 4 sets. 60 sec rest.
Bench dips: 25 reps x 3 sets. 60 sec rest.
Skull crushers on Bosu ball: 12 reps x 3 sets. 60 sec rest.

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Bomer on Why He Works Out

‘Someone is depending on me to show up on their set looking a specific way.’

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Bomer on Looking Like a Drug Addict Yet Ripped

‘I had to be lean enough to convey that, plus also be able to disrobe if need be.’

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Bomer’s Trainer on Controlling Rep Speed

‘I say slow down more than anything else. Go for the burn and you’ll grow.’

Matt Bomer’s Supplements

Bomer prefers to eat whole foods and doesn’t have much to say on the topic of supplements. So, below are options that can benefit anyone following a similar diet plan.

Multivitamin

multivitamin

Sometimes Bomer’s acting roles take his diet to extremes, making a multivitamin a must.

Get it here

Pre Workout

pre workout

Anyone who works out intensely might want to try a pre workout to help you go the distance, as well as BCAAs to boost gains and speed recovery.

Get it here

Testosterone Booster

testosterone

To play in The Normal Heart, Bomer lost 40 lbs. and his testosterone dropped to levels equivalent to women.

Get it here

vitamin B12

B12

In his 40s, Bomer still looks great, but absorption of certain nutrients is less efficient, making a B12 supplement a smart choice. Finally, blood pressure can creep up as we age.

Get it here

Protein Powder

protein shake

Bomer prefers to get protein from whole food sources, but he will supplement with a protein shake if necessary.

Get it here

Omega 3 Fish Oil

Omega-3s

Omega-3s are another must-have for people who hit the gym hard.

Get it here

Magnesium

Magnesium

Supplementing can help. Magnesium and vitamin D are also key players in testosterone production.

Get it here

Potassium

potassium

Taking potassium can help normalize and maintain healthy pressure.

Get it here

Matt Bomer’s Lifestyle

Sleep Whenever You Can

Bomer says he once slept in a haunted hotel, and picked a bunch of wild sage to burn in his room the next night to ‘cleanse’ it of spirits.

Personal Matters

Bomer got married in 2011, but the ceremony was secret. He did not come out as gay until 2012, and did not make the marriage public until 2014.

Meditation Matters

Bomer has been practicing Transcendental Meditation since his early 20s.

Fine Family

Bomer is very private about his family. He has 3 sons all born via surrogacy: Kat who was born in 2005 and twins Henry and Walker who were born in 2008.

You Never Know

Bomer is comfortable handling guns thanks to his avid hunter dad. One of his Christmas presents in 7th grade was a .30-30. It isn’t a hobby he has pursued as an adult, but it sometimes comes in handy for acting roles.

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Bomer on Clearing His Hotel Room of Ghosts

‘I grabbed a bunch of [sage] and burnt the crap out of that sage and said “Get out!”…I slept like a baby that night.’

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Bomer on His Childhood

‘I had a normal childhood where I was able to cultivate my own creativity, and I don’t think I would have been ready for this crazy business at 8 years old.’

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Bomer on Fear

‘There aren’t a lot of supernatural things that I’m scared of…but clowns are definitely on that list.’

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Bomer on Life

‘I’m so thankful to have been born in the times that we live in.’

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Bomer on Gay Marriage

‘There is a security, a validity…something about saying vows in front of the people around you who love and support you. I think it was good for our family.’

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Bomer on Guns

‘I’ve been handling guns since I was a kid…[but] It wasn’t what I asked for.’

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Bomer on Movie Executives

‘I have more faith in Santa Claus now than I do an exec.’

Recommended Products

White Collar
White Collar
Magic Mike
Magic Mike
American Horror Story Hotel
American Horror Story: Hotel
Bosu ball
Bosu ball
Adidas Stan Smiths
Adidas Stan Smiths

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