If you wanted to know all about Mark Wahlberg’s diet and what he eats in a day as well as an overview of his workouts, then you’ve come to the right place. In this video, I am going to break down what Mark’s diet looks like and some of the lessons he has learned over time. Just like I’ve done for every celebrity workout and diet critique that I had done in the past, I am going to be respectful and provide an unbiased review of Mark Wahlberg’s diet and workouts. Not only that, I am going to break down what parts of his diet and training routines you can add to your own as well as what might be unnecessary for your own nutrition and workouts.
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The first thing that Mark does in the morning is have a glass of water. I am big proponent of drinking water first thing in the morning as it not only sets up good habits for drinking water throughout the day, but I find we are chronically dehydrated, especially after sleeping. He also notes that he adds zinc to his water, an important supplement that our body does not produce or store on its own.
Following up with that is a triple espresso, which you might think is a lot of caffeine, but in reality, is only about 200mg of caffeine. You will find the same amount in most pre-workouts and energy drinks. Then he adds in creatine and BCAAs before he starts his morning workout. I find that creatine is one of the best supplements, outside of protein, that you can take when it comes to building muscle. Add in the BCAAs to help aid in recovery and his diet is looking solid to start.
After Mark Wahlberg’s workout, he claims to eat 5 eggs (two hardboiled and three scrambled). He also has a pork chop, wild smoked salmon, greek yogurt and berries. While this may seem like a lot of food in one sitting, it’s really not, however, it is high in protein which is important in the pursuit of building muscle like Mark Wahlberg.
The addition of a green juice after that with moringa in it means that he paying attention to getting vital vitamins and nutrients.
3 hours later, Mark eats chicken breast, chicken thighs, sweet potatoes, broccoli and a bowl of fruit. Again,l this might sound like a lot of food, but it really isn’t. What I do like about this is the prioritization of protein with chicken breast and chicken thighs. I believe he includes the thighs to add a small amount of healthy fat into his diet. I also like that he included sweet potatoes as I did not see any starchy carbohydrates in his breakfast meal.
3 hours after that, Wahlberg states that he ate salmon sashimi, crab salad, and a few pieces of chicken breast. Again, I like that he is focusing on protein, but I would like to see more starchy carbohydrates included.
For dinner, it’s a steak or fish and some sort of vegetable included.
Mark Wahlberg states that he is a clean eater and I actually believe it. Too often do I hear someone is eating clean when in reality, they are doing far from it. This is evident in the case of someone who isn’t lean enough to have their abs showing.
He goes on to mention that he wishes that he listened to earlier advice on not only nutrition, but on his workouts and recovery as well and hopes that the lessons he learned can be passed onto others. He wishes that it didn’t take him until he was 52 years old to really dial in and figure out how to get everything done right.
When it comes to his workouts, he mentions that he follows and upper / lower split with three days on, one day off, two days on, and then one day off again. However, he is trying to put as much emphasis as he can on rest and recovery. Too often do people overtrain without adequate rest and recovery, which is where the process of building new muscle occurs. Mike Mentzer himself spoke of the importance of recovery over the importance of continuous training.
Mark notes that in the past, he was doing cardio twice a day in order to burn off excess calories. However, he has found that training in a fasted state means he doesn’t need to do that anymore. Remember, if you are burning more calories than you are taking in in a day, you will be able to strip body fat and get lean.
Overall, I like the way that Mark Wahlberg eats and his training philosophy. It checks many of the boxes helping him achieve the body that caused you to look up his diet and workouts in the first place.
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