Sterling K Brown Workout and Diet

Actor
Born: 1976

Sterling Kelby Brown was born in St. Louis, Missouri and is 1 of 5 children. His father died when he was 10. Brown graduated from Stanford University in 1998 with a degree in acting, then earned a Master of Fine Arts from NYU’s Tisch School. He performed on stage and found numerous tv roles, including on ER, NYPD Blue, Boston Legal and Third Watch. In 2016, Brown starred in and won an Emmy for The People v. O.J. Simpson: American Crime Story. He has starred in This Is Us since 2016, and he also does voice work, such as in Frozen II. Brown is married and has 2 children.He has over a million followers on social media. Brown is 5 feet, 8 inches tall and weighs about 190 lbs.

Known For:

Sterling K Brown’s Diet

Summary

Brown eats healthy 6 days a week, and cuts loose on Sundays. He eats a lot of leafy greens, especially kale, and often follows a plant-based diet for a few months at a time. But he also likes his red meat, and he adores Indian food. He likes entertaining and will serve anything from tacos to grilled meat, but says he leaves barbecue to the pros because he loves it so much, he doesn’t want to mess it up. Brown feasts on fresh, natural, whole foods and likes just about everything so long as it tastes good, which does not include escargot. He carries his reusable bottle of water with him and drinks at least a half-gallon each day.

Estimated Macros

  • Medium Carb 30% 30%
  • Medium Fat 30% 30%
  • Medium Protein 50% 50%

Diet Details

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Eat Healthy

Brown knows the importance of a healthy diet. He eats whole, natural foods, and takes a pass on the junk.

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GOMB Diet

Brown follows a diet called GOMB that stands for greens, onions, mushrooms, beans, and berries, along with seeds and sprouts.

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Where’s the Beef?

Brown enjoys his red meat, but makes a point to opt for lean cuts. His wine of choice to go with it is Pinot Noir.

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Food Nirvana

Brown is a huge fan of Indian food and for many years, chicken tikka masala was a standard of his diet.

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Smart Snacking

Brown’s snack of choice is a crisp apple with almond butter or some teriyaki beef jerky. He will also have nori (seaweed) for something fun to chew on.

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The Simple Things

Brown says one of the easiest things you can do for your health is to drink water.

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Cut Loose

Sundays are Brown’s day to indulge, and he doesn’t hold back. He will have French toast, an omelet, and sausage.

What to Eat

R

Whole, Natural Foods

R

Leafy Greens

R

Kale

R

Sweet Potatoes

R

Bell Peppers

R

Onions

R

Mushrooms

R

Berries

R

Seeds

R

Red Meat

R

Chicken

R

Eggs

R

Apples

R

Fresh Fruit

R

Nuts/ nut Butters

R

Beef Jerky

R

Nori

R

Red Wine

R

Water

What to Avoid

Q

Snails

Q

Junk Food

Q

Empty-Calorie Foods

Q

Added Sugars

Q

Saturated Fats

Q

Trans Fats

Q

Chemical Ingredients

Q

Artificial Additives

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Brown on His Diet

‘I will dally with vegetarian/veganism for like a period of a month or two months…but I’m not a die-hard.’

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Brown on Meat

‘I try not to eat a ton of meat. And when it is, I try to eat the most lean meat possible.’

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Brown on His Cheat Day

‘I basically eat 3 meals at one time, and then allow that to get me through the rest of the day.’

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Brown on BBQ

‘I don’t do BBQ because I’m from St. Louis and take it very seriously.’

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Brown on Escargot

‘You gotta try everything once, right? As much as I wanted to enjoy escargot, it just wasn’t my thing.’

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Brown on Chicken Tikka Masala

‘There was like a 4-5 year period where chicken tikka masala could do no wrong.’

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Brown on Fresh Fruit

‘My mom kept giving me these red, crummy apples when I was growing up, which I did not like. I didn’t realize until I became an adult that there is a vast cornucopia of apples.’

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Brown on Water

‘I think the secret ingredient that a lot of people tend to neglect that I even neglect from time to time is good, old-fashioned H20.’

Sterling K Brown’s Fitness Routine

Weekly Routine

Make Fitness a Priority

Besides being a talented actor, Brown is a serious athlete. He has done a triathlon and loves climbing at an indoor rock gym.

Active Dad

Brown frequently joins in with his son’s flag football and pick-up soccer games.

Herd Mentality

Brown says the entire cast of This Is Us is ripped like gods and goddesses, and that they all keep each other on track, fitness-wise.

The Right Togs

Brown says wearing comfortable clothes can get you in the right frame of mind to incorporate more exercise into your day.

Daily Dose

Brown makes sure to get some kind of movement into his day, every day. He goes to rock-climbing gyms, runs, swims, bikes, and plays with his kids.

Muscle Confusion

Brown is a fan of mixing things up to keep challenging his muscles. He likes P90X and he also has a pyramid workout that he can do without equipment that only takes a half-hour.

Spontaneous Workouts

Brown is known to drop and do 50 push-ups or knock out 50 jumping jacks at random moments.

Exercise Style

Z

A Sterling K Brown Pyramid Routine

Repeat the following 3x:

Jumping jacks: 50
Squats: 40
Push-ups: 30
Butt-ups: 20
Burpees: 10
If a bar is available: pull-ups: 10

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Brown on Combating Exercise Boredom

‘Any time you get bored, or sort of like “Ah, I gotta go to the treadmill again, blah, blah, blah,” you change it up and do something else.’

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Brown on Sedentary Jobs

‘You can’t spend 12 hours just sedentary. You got to do something to move to get the blood pumping and flowing.’

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Brown on his Pyramid Routine

‘At the end of it, you want to question whether or not life is worth living.’

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Brown on his Castmates

‘It’s a cast that really likes to be fit. I can’t challenge anybody because everybody’s at the top of the game.’

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Brown on Himself vs. His Kids in Sports

I hold my own…There will come a time when he will surpass me…I look forward to the day when he kills me in all of it because it means my job is done.’

Sterling K Brown’s Supplements

Brown doesn’t have much to say on the topic of supplements, so below are supplements that can benefit anyone following a similar diet plan.

green supplement

greens supplement

Brown does eat an extremely healthy diet, heavy on the leafy greens and veggies. If you don’t always get as many greens as you should, consider a greens supplement.

Get it here

Multivitamin

multivitamin

You wouldn’t guess it by looking at him, but Brown is in his 40s. A quality multivitamin is always good because hitting all your RDAs for every nutrient can be tough.

Get it here

Omega 3 Fish Oil

omega-3s

For men of a certain age, supplementing with anti-inflammatory omega-3s is a smart idea.

Get it here

vitamin B12

vitamin B12

Another nutrient that is not absorbed as well as we age is vitamin B12, essential for healthy red blood cells and brain.

Get it here

Vitamin D

vitamin D

Also important is sufficient vitamin D supports healthy bones, blood, and nervous system.

Get it here

Calcium

Calcium

Calcium is also important for men. Besides strong bones, it also improves muscle contraction, never function, and heart health.

Get it here

ZMA

ZMA

Testosterone levels tend to decrease with age but ZMA, which contains zinc and magnesium, can help preserve testosterone and grow lean muscle and improve libido.

Get it here

DHEA

DHEA

DHEA alsodecreases with age, which can lead to a lower sex drive and less energy, making supplementing a good choice.

Get it here

Sterling K Brown’s Lifestyle

Irreplaceable Zzzs

Brown says he tells anyone who will listen that there is no substitute for a good night’s sleep, and that it affects your mental, physical, and emotional wellbeing.

Favorite Things

Brown wears a necklace with an Om symbol on it to remind him that God is all around, and to help him stay focused on the things that matter.

Fitness Membership

Brown has partnered with Dick’s Sporting Goods to promote their DSG athleisure line of clothing because he says it’s what he would wear all the time if he could.

Cancer Survivorship

Partly in homage to his uncle who passed away from pancreatic cancer, Brown created a video with Bristol-Myers Squibb about what life after cancer is like.

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Brown on Sleep

‘A good night’s sleep cannot be replaced.’

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Brown on His ‘Om’ Necklace

I pretty much never take this thing off.’

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Brown on His Favorite No-shine Lip Balm

‘I get no complaints.’

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Brown on Why He Loves Athleisure Clothing

‘You never know when a workout could just break out.’

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Brown on Staying Fit

‘It’s easier to maintain a level of fitness than it is to lose it and try to get it back.’

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Brown on Life After Cancer

‘The fact that we’re talking about living with cancer and beyond cancer is a wonderful thing, but just because you have survived or are considered cancer-free doesn’t mean your journey ends. Sometimes it’s just the beginning.’

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Brown on Moderation

‘It’s not about trying to kill yourself. It’s about trying to give yourself the inspiration to continue.’

Recommended Products

This Is Us
This Is Us
American Crime Story
American Crime Story
The Rhythm Section
The Rhythm Section
Biologique Recherche skincare
Biologique Recherche skincare
Carrera Sunglasses
Carrera Sunglasses
Bose Sleep Buds
Bose Sleep Buds
Miir water bottle
Miir water bottle
Neutrogena lip moisturizer
Neutrogena lip moisturizer
Ricola cough drops
Ricola cough drops
Listerine Total Care mouthwash
Listerine Total Care mouthwash
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