Mark Wahlberg Workout & Diet: From 165lbs to 221lbs in 7 weeks

How does Marky Mark do it?

 

Wahlberg came from a troubled youth, but fortunately was pulled away from the scene by his brother.  He first became enthrawled with fitness and weight lifting then soon hit his stride as Marky Mark the white rapper.  Years later Wahlberg is now a world renowned actor and tv producer.  Mark has played several different roles in movies that require all different kinds of physiques.  This is an article about some of his most notable characters that had to be well fit and muscular to deliver the quality acting performance.  Most noteworthy is The Fighter & Pain and Gain.  And most recently where he played a navy seal(Marcus Luttrell) in the film Lone Survivor.

Sized Up

2EDB8E46763D795FC4972521569D74_h498_w598_m2_q90_cCCGGhRyCWahlberg sits at 5’8″ so not real tall and his average weight is right around 185lbs.  Now as you can imaging, depending on which role he is playing/preparing for will determine how much muscle he will gain or lose.  Throughout his movie roles he had bulked up all the way to 221 lbs  all the way down to 165.  The movies that included the most amount of mass was Pain & Gain where he played a Miami body builder.

Mark Wahlberg Diet

Wahlberg’s diet is centered around:

Mark says that in terms of the schedule he would eat is about 6 meals a day.  Usually he will eat 3 good healthy meals and then 3 smaller snack size meals.  He gets a lot of his food delivered from Sunfare.

Mark Wahlberg Diet Breakdown

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Wahlberg typically gets 30% of his diet from lean proteins.  Next he gets 40% from whole wheat, legumes, fruit and vegetables. The remaining 30% comes from healthy fats.

For his role in Pain & Gain he upped his meal schedule to about 10-12 times per day.  Quite astonishing when you consider his last meal of the day was at 10 am then he had to awake at 2 am just to forces another one down.  It was fun at first, but as you can imagine Marky Mark started to grow old of it.

During/Post-Workout Diet

During the workout consisted mostly of water and fruits(bananas and berries).

Afterwards he would focus on whey protein and protein bars if his kids didn’t eat all of them.

Workout

mark-wahlberg-workout-1
Wahlberg’s workout that we will be showing here was mainly for the role Daniel Lugo in Pain & Gain.  The previous role he was at 165 then in 4 weeks he worked himself up into a solid 205.  Ironically enough Mark states that he made most the workout up himself, comprised mostly of supersets and heavy weight.  Not a lot of cardio to allow quick muscle gain.
His workout consists of a 3 day split where he chooses to rest on Wednesdays and Sundays.  These are days for his body to recover and spend time with his beloved family.

Monday – Chest, Arms & Abs

Morning Chest and Arms

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Exercise
Sets
Reps
Rest
Notes
Flat Bench Press 4 8-12 0 secs    
Dumbbell Chest Flys 4 8-12 45 secs   Superset #1
Incline Bench Press 4 8-12 0 secs    
Front Shoulder Raises 4 8-12 45 secs   Superset #2
Decline Bench Press 4 8-12 0 secs    
Side Shoulder Raises 4 8-12 45 secs   Superset #3
Shoulder Military Press 4 8-12 0 secs Seated  
Standing Shoulder Press 4 8-12 45 secs Alternating Superset #4
Parallel Bar Dips 4 8-12 0 secs    
Cable Triceps Pressdown 4 8-12 45 secs   Superset #5
Lying Triceps Extensions 4 8-12 0 secs Barbell  
OH Triceps Extensions 4 8-12 45 secs Single-Arm Superset #6

Afternoon workout: Stretching, Abs, and Cardio

For the abs routine, Mark Wahlberg says he would do 2-3 circuits of 15 reps per exercise:

  • Warmup: Stretching, Foam Roller, Bands and Val Slides
  • Curl-Ups (McGill) (x 15)
  • Bicycle Crunches (x 15)
  • Side Crunches (x 15)
  • Hip-ups (x 15)
  • Medicine Ball Twists (x 15)
  • Cardio: Treadmill or Elliptical for 30 mins

Tuesday – Legs, Back & Biceps

Mark Wahlberg Gets Ripped On "Pain And Gain"

Morning workout: Legs & Back

Exercise
Sets
Reps
Rest
Notes
Front Squats 4 8-12 0 secs    
Split Squats 4 8-12 45 secs   Superset #1
Leg Press 4 8-12 0 secs    
Jump Squats 4 8-12 45 secs   Superset #2
Walking Lunges 4 8-12 0 secs    
Calf Raises 4 8-12 45 secs   Superset #3
Barbell Deadlift 4 8-12 0 secs    
Alternating Leg Curls 4 8-12 45 secs   Superset #4
Pullups 4 8-12 0 secs    
Dumbbell Rows 4 8-12 45 secs   Superset #5
Lat Pull Downs 4 8-12 0 secs    
Seated Pulley Rows 4 8-12 45 secs   Superset #6

P.M workout: Biceps, Stretching, and Cardio

  • 1 set of 10 at 45 lbs. (20 kg)
  • 1 set of 8 at 55 lbs (25 kg)
  • 1 set of 6 at 65 lbs. (30 kg)
  • Warmup: Stretching, Foam Roller, Bands and TRX work
  • Seated Bicep Curl
  • Dumbbell Bicep Curl
  • Barbell Bicep Curls
  • EZ Bar Curl
  • Preacher Curl
  • Machine Bicep Curl
  • Cardio: Treadmill  or Elliptical for 30 mins

Yes it is quite repetitive on the biceps, but that is fine since it is such a small muscles.  The only way to pump it up is by more volume and blood flow(reps).

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Wednesday Routine – Rest

Thursday Routine – Full Body Workout

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Morning workout: Full Body Workout

4 rounds of each circuit

8 reps of each circuit

Rest 90 seconds to rest after finishing a circuit

Circuit 1

  • Barbell Deadlift
  • Power Clean
  • Clean and Press
  • Hang Snatch
  • Push Press

Circuit 2

  • Split Squats
  • Barbell Bench Press
  • Barbell Deadlift
  • Inverted Row

Finishers

2-3 sets

6-8 reps

Rest 60 secs between each exercise.

  • Cable Bicep Curls
  • Seated Chest Press
  • Leg Press
  • Triceps Pushdown
  • Seated Side Lateral Raise

P.M workout: Abs, Stretching, and Cardio

For the abs routine, he would do 2-3 circuits of 15 reps per exercise:

  • Stretching, Foam Roller, Bands and Val Slides
  • Curl-Ups (McGill) (x 15)
  • Bicycle Crunches (x 15)
  • Side Crunches (x 15)
  • Hip-ups (x 15)
  • Medicine Ball Twists (x 15)
  • Cardio: Treadmill  or Elliptical for 30 mins

Mark Wahlberg Workout Friday Routine – Chest, Arms & Biceps

mark-wahlberg-workout

Exercise
Sets
Reps
Rest
Notes
Data
Flat Bench Press 4 8-12 0 secs    
Dumbbell Chest Flys 4 8-12 45 secs   Superset #1
Incline Bench Press 4 8-12 0 secs    
Front Shoulder Raises 4 8-12 45 secs   Superset #2
Decline Bench Press 4 8-12 0 secs    
Side Shoulder Raises 4 8-12 45 secs   Superset #3
Shoulder Military Press 4 8-12 0 secs Seated  
Standing Shoulder Press 4 8-12 45 secs Alternating Superset #4
Parallel Bar Dips 4 8-12 0 secs    
Cable Triceps Pressdown 4 8-12 45 secs   Superset #5
Lying Triceps Extensions 4 8-12 0 secs Barbell  
OH Triceps Extensions 4 8-12 45 secs Single-Arm Superset #6

P.M workout: Biceps, Stretching, and Cardio

  • 1 sets of 10 at 45 lbs. (20 kg)
  • 1 set of 8 at 55 lbs (25 kg)
  • 1 set of 6 at 65 lbs. (30 kg)
  • Stretching, Foam Roller, and TRX work
  • Seated Bicep Curl
  • Dumbbell Bicep Curl
  • Barbell Bicep Curls
  • EZ Bar Curl
  • Preacher Curl
  • Machine Bicep Curl
  • Cardio: Treadmill  or Elliptical for 30 mins

Again hammering away at the biceps because that is what works.

Saturday – Legs, Back & Abs

mark-wahlberg-pain-and-gain-muscles

Exercise
Sets
Reps
Rest
Notes
Front Squats 4 8-12 0 secs    
Split Squats 4 8-12 45 secs   Superset #1
Leg Press 4 8-12 0 secs    
Jump Squats 4 8-12 45 secs   Superset #2
Walking Lunges 4 8-12 0 secs    
Calf Raises 4 8-12 45 secs   Superset #3
Barbell Deadlift 4 8-12 0 secs    
Alternating Leg Curls 4 8-12 45 secs   Superset #4
Pullups 4 8-12 0 secs    
Dumbbell Rows 4 8-12 45 secs   Superset #5
Lat Pull Downs 4 8-12 0 secs    
Seated Pulley Rows 4 8-12 45 secs   Superset #6

Warmup: Stretching, Foam Roller, Lateral Bands, and Val Slides

P.M workout: Abs, Stretching, and Cardio

For the abs routine, Mark Wahlberg says he would do 2-3 circuits of 15 reps per exercise:

  • Stretching, Foam Roller, Bands and Val Slides
  • Curl-Ups (McGill) (x 15)
  • Bicycle Crunches (x 15)
  • Side Crunches (x 15)
  • Hip-ups (x 15)
  • Medicine Ball Twists (x 15)
  • Cardio: Treadmill or Elliptical for 30 mins

 The Fighter Workout

The dedication Mark portrayed in the filming for The Fighter was truly remarkable.

They were not sure they would get the movie made and yet everyday he went into the ring to take a beat.  Not to mention the rigorous training that he went through.

 

Training for movie Pain & Gain

Ironically enough this movie was not fiction.  It really wasn’t intended to be a comedy but the characters just did too many dumb things not to laugh at.

There was no doubt about the fact that these guys were ripped up for their ‘personal trainer’ roles.

Have a peek:

Keys To His Success:

Mark has had several ways to maintain his level of success in terms of his physique.  One of the biggest is he is always talking about is his nutrition.  It all matters what you’re putting into your body.  If you’re putting garbage in then you’re gonna feel it.  Your body is gonna hurt, your joints, and literally everything will not be working optimally.

On the flip side if you’re constantly putting good stuff into your body then you’re gonna be feeling good no matter how hard you train.  Mark attributes 80-90% of his success to his nutrition and supplements.

There is always time for rest as well.  Again he takes off Wednesdays and Sundays(cheat days).  This is the day where he gets to eat what he wants. He said he typically goes for pancakes.

mark-wahlberg-pullquote

Supersets

You may have noticed that Mark does a lot of supersets in his workouts.  These are just a fancy word for not taking breaks in between sets.  He will typically do this where he is performing one exercise that incorporates more than one muscle then follows that up with an exercise that is more isolated.

Example:  Exercise 1 is front squats followed by split squats.

Mindset

One thing that strikes me(and his trainer) is his mindset.  He is a champion.  He is successful.  He is in a league with professional athletes because of the way he uses his mind.  The movie The Fighter for example.  They were thinking the movie wasn’t gonna get made, but yet he kept sticking to it no matter what.  That the big difference between him and others.

Proper Precautions

Mark has had injuries in the past to his back so he always takes the necessary steps to make sure he keeps the probabilities high he won’t have them again.  He always stretches good and well before any workouts.

Mark Wahlberg Supplements

Mark Wahlberg worked with top nutritionists to make his brand of supplements, called Marked. For Pain & Gain, Mark Wahlberg mentioned using these supplements:

  • Marked Nutrition – Blast & Burn Pack
  • Marked Nutrition – Nutrition Daily Pack
  • Marked Nutrition – Protein Bars

You can find all of this of Amazon.com

Hope you enjoyed this article on Mark Wahlberg’s workout and diet.

If you did please like, comment, and share!

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Facebook Comments

  • Amel Sijaric

    Great post, I really liked it.. We have similar choice of posts on our blogs.

  • Scott Christopher Turner

    I am not a fan of Mark Wahlberg! I didn’t like his wigger style of music when he was young ( white boy trying to be black), and I think he has no real acting ability. He ruined the Tranformers Series….what Shiloh LeBeau helped make a blockbuster overnight, Whalberg destroyed in his first debut….he always appears to be reading a script. …also, he needs to take some language mechanics courses and Hollywood needs to get a clue and stop putting crap like Whalberg in movies that could have been good if someone else would have played the role…..crawl back under the rock Hollywood found you under so many years ago Mark!!….

  • Scott Christopher Turner

    Of Course There are other People On Hollywood that doesn’t make sense….Like Tom Arnold, John Goodman…etc….how in the hell did John Goodman make it in Hollywood, CA? he has no real acting ability..he is even worse the Wahlberg! If anyone appears to be reading a script it is him. …and often his body language doesn’t match what he is saying and so makes it very hard to believe him. …he SUCKS AS AN ACTOR! WTF HAPPENED TO HOLLYWOOD?!! HAVE THEY BECOME HARD UP FOR ACTORS THAT THEY JUST TAKE ANYONE???