Oscar Isaac Workout and DIET 

Born: 1979

Oscar Isaac Estrada was born in Guatemala but his family immigrated to the US when he was just a few months old. They moved around to several states before settling in Miami where Isaac started acting with the Area Stage Company. He also played guitar and sang for a ska-punk band that was successful enough to open for bands like Green Day and The Mighty Mighty Bosstones. Isaac was accepted into the Juilliard School in 2001 and worked as an actor while still a student. His first major role came in 2006 with The Nativity Story, and his breakthrough happened in 2013 with Inside Llewyn Davis, which earned him a Golden Globe nomination. Isaac won a Golden Globe for Show Me a Hero in 2015. In 2022, he took on the lead role of Moon Knight for the MCU Disney+ show by the same name. Isaac has hundreds of thousands of followers on social media. He is married and has 2 children. Isaac is 5 feet, 8 inches tall and weighs about 160 lbs.

Known For:

Oscar Isaac’s Diet


Even when he’s not playing a Marvel superhero, Isaac often finds himself in the role of a character with lots of muscles, and so his diet is an important part of his prep work. For Moon Knight, he added more calories, almost all of them clean. Many Marvel actors follow the protocol of fasting for a minimum of 12 hours per day and cycling carbs to stay lean while building muscle. Macros are counted and a low-carb day would mean eating only 100g of rice and then plenty of greens and lean meat. High-carb days allow for carbs to be eaten at every meal, although quantities are still measured. It isn’t all chicken breast and salad, though, and Isaac has been known to sneak a few Cheetos here and there. He stays hydrated with plenty of water.

Estimated Macros

  • Low-Medium 30% 30%
  • Medium Carb 40% 40%
  • High Protein 60% 60%

Diet Details


Diet Discipline

Isaac considers diet to be an essential component of his character, and so he makes an effort to eat nutrient-dense foods most of the time.


Intermittent Fasting

The Marvel diet recommends actors take at least a 12-hour break between their evening meal and their first meal the next morning. This means if you’re eating at midnight, you should not eat anything before noon the next day.


Carb Cycling

The Marvel diet also involves cycling low- and high-carb days. On a low-carb day, Isaac might only have a small bowl of rice. On high-carb days, he might add toast at breakfast and another serving of rice at dinner.


Power Snacks

Isaac has a protein shake as a snack, usually following a workout to replenish glycogen stores.


They’re Called ‘Cheetos’ for a Reason

An image of Isaac eating Cheetos with chopsticks went viral a couple of years ago. He says he uses chopsticks so his fingers don’t turn orange.

What to Eat




Egg Whites


Green Veggies






Sweet Potatoes


Peanut Butter








Protein Powder



What to Avoid


Refined Sugar


Processed Foods


Empty-calorie Foods


Junk Food


Chemical Ingredients


Artificial Additives


Isaac on His Moon Knight Diet

‘I tried to eat clean, but more calories than I normally eat.’


Isaac on his Preferred Flavor of Cheetos

‘Chili-lime. It’s a very Latino kind of thing.’


Isaac on Using Chopsticks to Eat Cheetos

‘I’m a sophisticated gentleman, so I didn’t want to get the powder on my fingers.’


Isaac on Alcohol

I’m not a huge drinker. I didn’t drink until I was 25 years old.’

Oscar Isaac’s Workout Routine

Weekly Routine

The Real Deal

Isaac trained in martial arts techniques to make his fight scenes look authentic. When he played in Ex Machina, he worked out just like the character Nathan would.

Weapons Training

In addition to punching, kicking and spinning like a ninja, Isaac also did specialized training with various weaponry. That said, Isaac does have a stunt double.

Pro Help

Isaac has worked with celebrity fitness trainer Josh Holland who has also coached stars like Madonna and Gigi Hadid.

Daily Dose

Isaac alternates between weightlifting, boxing, martial arts, and cardio, in addition to his specialty training.

Pumping Iron

Isaac usually lifts 3 days a week and devotes 3 more to his other forms of exercise.

Playing Favorites

Some of Isaac’s favorite exercises are squats, crunches, push-ups and leg lifts.

Exercise Style


An Oscar Isaac Routine

Exercise daily

Weight training: 3x/week


Martial Arts



Isaac on Training for Ex Machina

‘We tried to follow the regimen Nathan would follow, which was a bit of cardio, a lot of weight training, and hitting the punching bag.’


Isaac on the Importance of Being as Ffit as His Character

‘It was important that Nathan was a formidable-looking dude…That’s why I really focused on the bag and the weights, things that require quite a bit of aggression.’


Isaac on the Effect of Being Fit

‘There’s…this aggression underneath, and that comes from the physical preparation.’


Isaac on Getting in Shape to Play a Superhero

‘The superhero aesthetic is all about the human form and showing the body, whether they be female or male.’

Oscar Isaac’s Supplements

Besides his protein shakes, Isaac isn’t copping to any other supplements as of now. So, below are options that may benefit anyone following a similar diet plan.

Protein Powder

protein shakes

Isaac enjoys his protein shakes.

Get it here



More top picks for anyone looking to build muscle while staying lean include creatine and BCAAs.

Get it here

Pre Workout

A pre workout

A pre workout can help sustain energy throughout killer workouts, while a fat burner can help your muscles pop.

Get it here

green supplement

greens supplement

Isaac eats clean, including lots of veggies, but if you don’t get enough greens in your diet, consider adding a greens supplement to cover your bases.

Get it here



Likewise, a multivitamin is always a good idea when eating a restrictive diet.

Get it here

Oscar Isaac’s Lifestyle

Evangelical Upbringing

Isaac’s family took religion very seriously, and Isaac attended Christian school where his pranks were not appreciated.

Class Clown

Isaac liked to make other kids laugh at school and was such a jokester, he got expelled for his antics.

Always a Performer

Isaac was lead singer and guitarist for The Blinking Underdogs, but gave up music once he was accepted in the Juilliard School for acting. But he says he wouldn’t mind going back on the road and playing again.

Fickle Fans

Isaac was dubbed ‘The Internet’s Boyfriend’ by bloggers for a time, but he got dumped after an image circulated of him wearing a t-shirt with an image of Ayn Rand’s book Atlas Shrugged on it. He says he just liked the image and does not have libertarian leanings.

Total Lightweight

Isaac got completely drunk while filming Inside Llewyn Davis because he wasn’t used to consuming alcohol.


Isaac on Acting

‘When I’m creating a character, I don’t see it so much as playing someone else as just playing a specific part of myself under certain circumstances.’


Isaac on the Film Industry

‘A movie set is like a petri dish for neuroses, you know? It’s just, like, egos and weird personalities and, more than anything, fear.’


Isaac on Fame

‘I’m definitely someone that’s private. I’ve never bee interested in celebrity.’


Isaac on Being ‘The Internet’s Boyfriend’

‘The internet never struck me as being into monogamous relationships.’


Isaac on Music

‘If it was never new and it never gets old, then it’s a folk song.’


Isaac on Fashion

I get attached to things. I wear the same jeans for a year.’

Recommended Products

Hot Cheetos
Chili-lime Cheetos
Fender guitars
Everlast boxing gloves
Boxing gloves