Mark Wahlberg is one of the iconic Hollywood actors getting hotter in their 50s, and you can appreciate his physique and exquisite acting performance in his movies. He also starred in many different movies in different genres such as Transformers: Age of Extinction (2014), The Gambler (2014), Three Kings (1999), The Italian Job (2003) and many more.
In a 2023 interview with the A-list actor, he revealed a quite interesting militant diet and exercise in achieving a well-toned physique.
Let us delve into Wahlberg’s diet and fitness routine and how he achieved those muscular physiques, well-toned abs, and better health at 51.
Mark Wahlberg’s diet program
Mark changes his diet depending on the character he will be portraying. When he needs to be heavier and out of shape, he will eat more fried food, take more wines, and drink more beers. But, if he needs to be thinner, just as when portrayed in The Gambler, he will intake a more liquid diet while doing 200 jump ropes every day.
However, Mark sticks to a disciplined diet program in his routine.
In 2018, Mark was known to wake up at 2:30 in the morning and eat his breakfast at 3:15 and 5:30. But in 2023, he follows intermittent fasting, which was introduced by his friend and media agency chief executive Ari Emanuel.
Shifting to Intermittent Fasting
Following intermittent fasting (IF), Wahlberg would wake up at 3:30 in the morning and take supplements such as Turmeric and Vitamin D at 5:30. His eating window would only start in the afternoon from 1:00 PM to 6:00 PM. He curbs his appetite by getting an espresso at around 9:00 in the morning.
He followed a high-protein diet consisting of turkey burgers, egg whites, meatballs and chicken. His carbohydrate sources usually are rice, potatoes and oats.
With Intermittent Fasting, the hunger pangs may be challenging in the first few months as the body adapts to the changes. But, IF is believed to have reduced inflammation, lowers the risk of conditions like arthritis and may even be able to boost muscle growth by affecting hormones.
Mark Wahlberg’s fitness routine
Before 2023, Mark would have a strict workout routine every day from 3:00 to 5: 00 in the morning. In the afternoon, at 4, he would have a second workout.
In 2023, he would not do much gym routine, but he says that he sees the more visible result and enjoy the changes and development in his health.
On the new plan, he also added, “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 works out for about an hour and a half, varying exercises depending on upcoming roles. Generally, however, the regime focuses on weight training.
Wahlberg’s workout plan
- Front Squats (rest: none)
- Split Squats (rest: 45 secs)
- Leg Press (rest: none)
- Jump Squats (rest: 45 secs)
- Walking Lunges (rest: none)
- Calf Raises (rest: 45 secs)
- Barbell Deadlift (rest: none)
- Alternating Leg Curls (rest: 45 secs)
Wahlberg’s diet and fitness routine may be challenging, but the key to his well-toned physique is getting enough rest and living a mindful life.
He says, “Getting the right rest, really staying focused. My spirituality, my faith has got to be the centre of it all.”
See: Good Sleep Habits Help You Achieve Your Fitness Goals in 5 Ways
During a more relaxed weekend, the Transformer actor says he likes swimming in a nearby lake. He also sees a physiotherapist to help with back issues.