Vin Diesel Workout and Diet

Born: 1967

Mark Sinclair Vincent aka Vin Diesel is an actor, director, producer and screenwriter. His production company is called One Race. Diesel was raised in New York and worked as a bouncer at a NYC nightclub where he earned the nickname ‘Diesel’ for having non-stop energy. He is a huge Dungeons & Dragons fan. Diesel started a video game company back in 2002 called Tigon Studios. He had many odd jobs before making his big Hollywood break by scoring a role in Saving Private Ryan. Diesel has over 53 million followers on Instagram and close to a 100 million Facebook fans. Diesel is 6 feet tall and weighs 225 lbs.


Known For:

Vin Diesel’s Diet


Diesel likes to eat, but he does his best to eat things that support agility, low body fat and high muscle mass: complex carbs, lean proteins, veggies, healthy fats and plenty of water. Diesel prefers to eat less fat before bed, to encourage fat-burning while he sleeps.

Estimated Macros

  • Medium Carb 25% 25%
  • Medium Fat 25% 25%
  • High Protein 50% 50%

Diet Details


A.M. Fuel Up

Diesel starts his day with quality carbs that contain fiber, such as oatmeal with raisins or rye toast with almond butter. He also likes chia seeds to add healthy fat. He opts for whole grains and avoids the processed type of oatmeal. He also drinks a big glass of water.


Turbo-Charged Lunch

Lunch is lean and no-nonsense, such as 2 tuna steaks or 2 turkey breasts, combined with green veggies or a sweet potato. He includes rice when he’s building mass, but leaves it out when he gets to the cutting stage of his diet where he’s looking to trim the fat.


Lean and Mean Dinner

Dinner is more lean meat such as a pair of salmon fillets or chicken breast along with a salad, broccoli or asparagus. A mango smoothie satisfies the sweet tooth while delivering vitamins and fiber. He prefers dinner to be low on fat so that when he sleeps, he burns fat at maximum level.

What to Eat


Lean Meat (Tuna, Salmon, Chicken & Turkey Breast, Etc.)




Brown Rice






Rye Bread








Chia Seeds


Almond Butter



What to Avoid


Junk Food




Soft Drinks


Artificial Ingredients


Hydrogenated Fats


Refined Foods


Processed Foods


Diesel on His F&F Diet

My diet, like my weights regimen I suppose, is very much your typical diet for people who want agility, low body fat and higher muscles mass.


Diesel on Diet & Aging

…I have become a lot more aware of my diet and nutrition over the last few years…I try to eat natural foods…not just to look a certain way, it’s to feel a certain way.


Diesel on Healthy Eating

When you’re doing long days…you want to feel good and engaged. Eating well does that for me.

Vin Diesel’s Workout Routine

Weekly Routine

Fast, Furious & Full Throttle

Unsurprisingly, Diesel does a lot of lifting to get his lean and mean physique. He lifted 4 days a week to get in shape for The Fast and Furious 7.


Diesel added yoga and Pilates to his workouts for F&F 7, and says he noticed that it has given him more control over his body. He also does calisthenics and cardio — sometimes in the form of running, sometimes in the form of chasing his 2 kids around.

Not-So-Old Dog, New Tricks

Diesel decided to learn Brazilian jiu-jitsu for F&F 7, in homage to his deceased friend and fellow actor, Paul Walker.

Laser Focus

Diesel might do 2-3 powerlifting sets and do high-rep sets afterward, working to exhaustion to get the most out of his gym time. For F&F 7, he did supersets and focused on 1 body part each day, 4 days per week.

Core & More

Diesel does Pilates and yoga in addition to his meat-and-potatoes weight lifting. He also makes time for cardio.

Staying Agile

Diesel’s jiu-jitsu training included agility training, pad work, and combat sequences.

Exercise Style


Day 1: Chest

Do 4 sets x 8 reps per exercise. Diesel does supersets, meaning 2 exercises back to back without taking a rest (e.g.: 2 sets of bench press & decline bench press). Take a 1 minute rest, then repeat. He also often adds an abs/core routine to this (which he’s keeping a secret).
Bench press
Decline bench press
Dumbbell fly
Incline dumbbell press
Low cable crossover


Day 2: Triceps

Do 4 sets x 8 exercises. Same as day 1, do 2 exercises without rest; then rest for 1 minute; repeat.
Overhead triceps extension
Skull crusher
Reverse grip triceps push-down
Incline barbell triceps extension
Triceps dumbbell kickback
If he has time, Diesel will add a biceps routine to this workout: Hammers, biceps curls, barbell curls, preacher curls.


Day 3: Back & Shoulders

Do 4 sets x 8 exercises. Same as day 1, do 2 exercises without rest; then rest for 1 minute; repeat.
Shoulder press
Lateral raise
Lateral pulldown
Bent-over row
Shoulder shrug
Time-permitting, Diesel will add an abs workout to this.


Day 4: Legs

Do 4 sets x 8 exercises. Same as day 1, do 2 exercises without rest; then rest for 1 minute; repeat.
Barbell squats
Standing calf raise
Sumo squat
Front squats
Power clean and snatch
Diesel recommends adding some biceps exercises if you are sore, and taking longer rests between sets.


Diesel on Changing His Fitness Routine

When I was younger, I was trying to gain as much weight as possible. Now, I focus on each body part and define it.


Diesel on Mixing Things Up

I try to switch things up every so often and shock my body.


Diesel on His Physique

I want to be agile, and I want them to look like they can handle a wide range of opponents.

Vin Diesel’s Supplements

Diesel does not cop to taking any supplements.

Vin Diesel’s Lifestyle

The Accidental Star

When Diesel was 7, he and his friends broke into a theatre to vandalize it but got caught by the artistic director. Rather than call the cops, she offered them parts in the show.

Make Your Own Destiny

Diesel wrote, directed and starred in a short film called Multi-Facial that was screened at the 1995 Cannes film festival. Steven Spielberg was so impressed, he created the role of Private Caparzo in Saving Private Ryan just for him.

Keep Your Mouth Shut And Pay Attention

That is what Diesel says he learned working as a bouncer, which is useful knowledge for most people.

All In

Diesel leveraged his house in order get the movie Riddick made. He said if he hadn’t finished, he would have been homeless.


Diesel on Confidence

It’s insecurity that is always chasing you and standing in the way of your dreams.


Diesel on Life

Find your confidence, lead with love…the rest will follow.


Diesel on Family

A day with my kids is the best day.


Vin Diesel on Fairness

We all deal with being unfairly judged.

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