Rob McElhenney Workout and Diet

Actor
Born: 1977

Rob McElhenney is from Philadelphia, PA. His parents divorced when he was 8 and his mother came out as a lesbian. He attended Temple University but did not complete a degree. McElhenney’s found small roles in films and tv including A Civil Action, ER and Law & Order. At age 21, he had a script optioned, but it fell through. McElhenney moved from New York to LA when he was 25 and waited tables to make ends meet between acting jobs. His It’s Always Sunny in Philadelphia got picked up in 2005 and is still running. McElhenney also finds time to appear on other shows such as Lost and The Mindy Project. McElhenney is married to actress Kaitlin Olson and they have 3 children together. He has hundreds of thousands of followers on Twitter alone. McElhenney is 5 feet 9 inches tall and weighs about 180 lbs.

Known For:

Rob McElhenney’s Diet

Summary

McElhenney gained 60 lbs. over the course of 7 months because he thought being fat lent itself better to comedy. He then took it all off again and then some, getting ripped like a superhero. It took a team of professionals and complete concentration to get there, but he says he cares about getting paid, so he did it. Of course, he isn’t serious, sort of, but he did achieve results. His healthy diet contained the usual suspects: chicken breast, vegetables, and brown rice, but having a personal chef made them taste a lot better.

Estimated Macros

  • Low Fat 25% 25%
  • Low-Medium Carb 25% 25%
  • High Protein 70% 70%

Diet Details

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Getting Fat Is Easy

McElhenney ate four 1,000 calorie meals per day because he thought a ‘Big Mac’ would be funnier. He found eating Big Macs to be one of the easiest ways to gain weight because they have more than 1,000 calories all in one convenient sandwich.

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The Trouble With Chicken

Things like chicken breast, salads and brown rice are a problem when you’re looking to gain weight. They fill you up without providing the necessary calories. If you really want to pack on the lbs., stick with junk food.

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Easy As Pie

Or easy as not eating pie. Despite McElhenney’s jokes about dieting, he says it really is as easy as cutting back the amount of calories you take in. You may not get jacked, but you will find your waistband feeling looser.

What to Eat

R

Chicken Breasts

R

Vegetables

R

Leafy Greens

R

Broccoli

R

Egg Whites

R

Avocados

R

Brown Rice

R

Whatever his Chef Prepares

What to Avoid

Q

Sugar

Q

Carbs

Q

Alcohol

Q

Processed Foods

Q

Junk Food

Q

Trans Fats

Q

Fast Food

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McElhenney on Metabolism

‘Regardless of your metabolism, if you stop consuming so many calories, you will lose weight.’

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McElhenney on How Stars Stay Slim

‘Look, it’s not that hard. All you need to do is lift weights 6 days a week, stop drinking alcohol, don’t eat anything after 7 pm, don’t eat any carbs or sugar at all. In fact, just don’t eat anything you like…I don’t know why everyone’s not doing this.’

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McElhenney on What You Need to Do to Lose Weight

‘What you need to do — you have a chef, right? Like a personal chef. Make sure the chef makes you a lot of chicken breast.’

Rob McElhenney’s Fitness Routine

Weekly Routine

Job #1

McElhenney advises folks who are determined to get in shape to quit their regular 9-5 job because it gets in the way.

Cancel the Fam

McElhenney says if you’re serious about getting jacked, you have to forget about your family, because you don’t have time for that kind of stuff any more.

Call Arin

McElhenney recommends working out with a celebrity trainer, such as the one from Magic Mike, Arin Babaian. He also recommends getting a movie studio to pay for the sessions because they can get pricey.

Exercise Style

Z

A Rob McElhenney Routine

Quit day job.
Acquire a personal trainer, preferably a famous one.
Weight lift: 6 days/week
Run: 3 miles/day
Sleep: 9 hrs/night

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McElhenney on How Stars Get Ripped

“Get the personal trainer from Magic Mike, sleep 9 hours a night, run 3 miles a day, and have a studio pay for the whole thing over a 6-7 month span…It’s a super-realistic lifestyle and an appropriate body image to compare oneself to.’

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McElhenney on the Heavy Weight of Stardom

‘I’m not going to get into the medical science. Let me just tell you something, increased levels of testosterone is just a cross I have to bear.’

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McElhenney on his Motivation For Getting in Shape

‘The truth is I have more dedication to the paycheck.’

Rob McElhenney’s Supplements

McElhenney isn’t giving specifics on the supplements he took to get jacked for his role of Mac, so below are supplements that can benefit anyone on a similar diet.

green supplement

greens supplement

With McElhenney’s junk food diet, it definitely would have been smart to take a greens supplement to add a little nutrition.

Get it here

Multivitamin

multivitamin

Ditto for a multivitamin. As for how he got ripped, protein supplements were almost certainly a given.
Get it here
Protein Powder

Protein

Protein builds muscle, burns fat and helps curb cravings, all in one convenient package.
Get it here
Omega 3 Fish Oil

omega-3s

McElhenney would have been smart to supplement with omega-3s as well to help combat inflammation and promote brain and heart health after such a terrible diet.
Get it here
Creatine

Creatine

Creatine and BCAAs both help boost muscle gains, performance and speed recovery.
Get it here
cla

CLA

CLA (conjugated linoleic acid) helps burn fat and increase lean muscle, all while strengthening the immune system.

Get it here

L-Carnitine

L-Carnitine

L-Carnitine is an amino acid is another fat burner that also helps with mental function and focus.
Get it here

Beta Alanine

Beta alanine

Beta alanine can help reduce fatigue, meaning you can work out for longer at a higher intensity.
Get it here
probiotics

probiotics

Finally, probiotics help you get the most nutrition out of your food, and boost immunity at the same time.

Get it here

Rob McElhenney’s Lifestyle

Solid Nine

McElhenney recommends getting a good nine hours of sleep each night if you’re serious about getting ripped. No word on how well he follows his own advice.

Quarantine Capital

McElhenney decided not to let quarantine get in the way of filming his show Mythic Quest. Instead, he figured out a way to make an episode from home. It was praised as the series’ best show to date.

All In the Family

McElhenney plays a homophobic gay character on Sunny. In real life, his mother and both his brothers are homosexual.

Welsh Dreams

Rob McElhenney and fellow actor and friend Ryan Reynolds have long dreamed of owning a soccer club. They are in the midst of negotiating the purchase of 5th-tier Wrexham AFC, which has been fan-owned since 2011.

Giving Back

McElhenney is involved with the charity Mercy Corps, a humanitarian organization that provides assistance to refugees and other needy populations.

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McElhenney on What it Means to be a Man

‘I’m fascinated with masculinity. I want to explore it in any way I can.’

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McElhenney on Physical Beauty

‘If anything, when you’re in your late 20s, early 30s, and then mid-30s, you’re getting less attractive.’

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McElhenney on his Show

‘I feel like it’s a dangerous and dark world if Sunny becomes mainstream comedy.’

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McElhenney on Getting Creative with Barriers

‘Let’s make sure…you wouldn’t look at it as us making due with our limitations, but that we used our limitations as an asset.’

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McElhenney on Comedy

‘It just so happens that people aren’t doing comedy about abortion or cannibalism or waterboarding. And that to me doesn’t necessarily mean that there aren’t aspects of those subjects that are funny, it just means that people are too uptight.’

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McElhenney on Voting

‘Be an American and vote. A lot of people have died for us to have that right. If you don’t do it for you, do it for them.’

Recommended Products

It’s Always Sunny in Philadelphia

It’s Always Sunny in Philadelphia

It’s Always Sunny in Philadelphia
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The Mindy Project
The Mindy Project
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