Mark Wahlberg is an American actor, singer, and businessman who gained fame as a member of a rap group and then as a Calvin Klein model. He began his career as the lead singer of the musical group Marky Mark and the Funky Bunch and later became a Hollywood A-lister through starring roles in films like “Boogie Nights,” “The Departed” and “The Fighter.” The movie star has also been busy behind the camera, producing “McMillions” for HBO and the Quibi docuseries “Run This City.” Mark is also a successful investor, with stakes in his family’s Wahlburgers and the Australian fitness company F45 Training.
Mark Wahlberg Workout Routine
Wahlberg is undeniably one of Hollywood’s fittest men, but judging by his recent Instagram posts, he’s getting more shredded to keep up with his demanding film roles. The 51-year-old opened up about his daily routine when a photographer on the street asked about it. Mark revealed that he begins his day in the middle of the night to get a good workout before starting his actual work day. “Tomorrow I’m getting up 2:30, in the gym 3:30, finish about 5:30, go to work 7:30,” Mark told Fox News reported.
The Uncharted star, is known for sticking to a strict morning routine. He gets up at 2:30 a.m., prays for 30 minutes until 3:15 a.m., then eats steel-cut oats, peanut butter, blueberries, and eggs before starting his workout at 3:40 a.m. Wahlberg works out for about an hour and a half, varying exercises depending on upcoming roles. However, he focuses on weight training. In an interview with the Wall Street Journal, he said: “I don’t have to do as much cardio, I don’t have to spend as much time in the gym and I feel like I am getting better results.”
He also asserted that consistency is arguably the most important component when working to achieve goals. “The only way to be the best is to keep working like you got nothing,” Mark Wahlberg says. “Keep getting after it, and be more and more aggressive, more and more focused every day. I don’t know. I have more drive and desire now than I ever have.”
When Mark was training for his role in 2013’s Pain & Gain, he needed to gain over 15kg of muscle in just eight weeks, a challenge that pushed him to seek the help of Brian Nguyen, his trainer since they worked together on 2006’s American football drama Invincible. Speaking to Coach Web, Brian said that the aim was to train like a 1980s-inspired bodybuilder, doing isolation exercises. “to create mass like that, especially in the biceps and shoulders, he had to go back to isolation machines.”
Brian also noted that the actor did a lot of basic functional movements to increase coordination, balance, posture, and flexibility. “He did a lot of basic functional movements – kettlebell work with squats, lunges, inverted rows on the TRX – and then I started getting him into single-leg and single-arm stuff, creating more rotation.” Functional fitness can benefit everyone, regardless of fitness level, gender, age, or training time available, by burning calories, increasing aerobic capacity, and promoting muscle growth.
To help Wahlberg get big fast, Nguyen topped off the core and isolation exercises with loaded carries. “One thing I had him doing was loaded carries,” he says. “Mark has a basketball court in his house, so he would bring out the 40kg kettlebells and do a farmer’s walk for two lengths of the court, then he would do a suitcase carry – two lengths for each arm. Then after that he would do a waiter walk, with one arm up above his head, and that was a finisher.”
Mark Wahlberg Insane Early Morning Workout
Wahlberg is famous for his rock-hard abs, but maintaining that strict regimen is harder than it appears. Here is a breakdown of his early morning workout.
Warm-up
- Supine Band Overhead Hold: 2 to 3 minutes
- Hip Bridges with Band Pull Apart: 1 to 2 minutes
- Pushups To Mountain Climbers: 2 to 3 minutes
- VersaClimber: 2 to 3 minutes
Workout
- Barbell Floor Press with Dead Bug: 3 sets of 12 to 20 reps
- Single-Leg Band RDL: 3 sets of 12 to 20 reps
- Farmer’s Walk: 50 to 100 yards
- Kettlebell Deadlift: 3 sets of 12 to 20 reps
- Half-Kneeling Unilateral Overhead Press: 3 sets of 12 to 20 reps
- Figure 4 Stretch: 2 to 3 minutes
- Battle Ropes: 5 rounds of 30 seconds on, 30 off
- Sled Push: to failure
Mark Wahlberg Diet Plan
Wahlberg is known to eat a high-protein diet consisting of turkey, burgers, egg whites, and meatballs. His carbohydrate sources are typically rice, potatoes, and oats. The diet plan and amount of food consumed vary depending on whether he is trying to change his body for a new film role. To prepare for “Father Stu”, he ate a 11,000-calorie diet that included at least a dozen eggs, big bowls of rice, and protein shakes.
“I had six weeks to put on about 30 pounds,” he told ET Canada. “I started with 7,000 calories for the first two weeks and then 11,000 calories for the final four weeks. None of it was fun, except for the first meal was amazing, because I hadn’t eaten anything up until that point. But after that, when you’re already full and you have to eat again, and at my age it’s just not a healthy thing to do, to try to put on that kind of weight in that amount of time.”
Wahlberg wasn’t eating junk food to gain weight. Instead, he ate smaller and healthy meals to putting on weight. “I wasn’t eating anything that you would think, ‘Oh my God, I get to sit on the couch and eat ice cream and pizzas,” he said. “I tried to do it in a healthy way. It was a dozen eggs and a dozen pieces of bacon, two baked potatoes, a Porterhouse steak, two bowls of white rice, and a glass of olive oil. The first two weeks were high proteins. The second two weeks were a lot of carbs. The last two weeks starches, and then sodium, just to kind of get as bloated as possible. So not a lot of fun.”
While his diet may change depending on the demands of the film, he maintains a well-balanced and healthy diet regardless of filming schedules. Lean proteins, complex carbohydrates, healthy fats, fruits, and vegetables are essential components of his diet plan. After waking up at 2.30 a.m., the actor would eat steel oats, peanut butter, blueberries, and eggs by 3.15. He does his first workout from 3.40 to 5.15 a.m., followed by a second breakfast of a protein shake and three turkey burgers at 5:30 a.m.
At 10:30 am, Mark consumes his third breakfast of a grilled chicken salad with two hard-boiled eggs, olives, avocado, cucumber, tomato, and lettuce. Wahlberg eats another meal of grilled chicken and bok choy at 3:30 p.m. before a second workout at 4 p.m. At 5:30 p.m., he has dinner, which typically includes fish such as halibut, cod, or sea bass, and vegetables like sautéed spinach and bok choy. By 8 p.m., the star is fast asleep, ready to do it again the next day.
In a recent Wall Street Journal interview, the actor-turned-businessman revealed that he is dialing down his routine by sleeping until 3:30 a.m., spending less time at the gym, and embracing intermittent fasting. As a result, he is becoming fitter. “I don’t have to do as much cardio, I don’t have to spend as much time in the gym and I feel like I’m getting better results,” he said. “I’m trying to share that information with everybody because I’m really, really seeing the benefits and pretty quickly.” Wahlberg was introduced to intermittent fasting by his friend and media agency chief executive Ari Emanuel.
Here is what he eats in a day:
- Meal 1: steel oats, peanut butter, blueberries, and eggs.
- Meal 2: protein shake and three turkey burgers.
- Meal 3: grilled chicken salad with two hard-boiled eggs, olives, avocado, cucumber, tomato, and lettuce.
- Meal 4: grilled chicken and bok choy.
- Meal 5: fish, and veggies like sautéed spinach and bok choy.
Mark Wahlberg Supplements
A well-balanced diet can provide everything you need to stay strong and healthy, but supplements can fill in the gaps. Mark told The Wall Street Journal that he takes turmeric, vitamins C and D, and a protein powder to reduce inflammation, stimulate muscle growth, increase exercise efficiency, boost his immune system, reduce inflammation, and maintain his health.
Wahlberg launched Performance, a nutritious, high-performance supplement line made with purposefully sourced, high-quality ingredients. “By creating a product line that wasn’t out there yet. I’ve always been adamant about being natural, no matter what I was doing—training, putting on weight, losing weight. He told Men’s Journal. “So this is an all-natural product— nothing that can give you a bad reaction. Student-athletes can take it, collegiate athletes— you never have to worry.”
- Protein Powder
- Vitamin D
- Vitamins C
- Turmeric
