This is how the A-list celebrity stays ripped for the silver screen year-round.
Mark Wahlberg, an A-list celebrity, is widely admired for his unwavering dedication to fitness. Known for his rigorous routine, the star begins his day at 3:30 a.m., prioritizing exercise and starting his mornings long before sunrise. Recently, world-renowned fitness expert Jeff Cavaliere examined another key element of Wahlberg’s fitness journey: his diet. Before we explore Cavaliere’s analysis, let’s first look at Mark Wahlberg’s lifestyle to understand better how fitness and nutrition play a central role in his daily routine.
Who Is Mark Wahlberg?
| Full Name: Mark Robert Wahlberg (Hollywood Actor) | ||
| Weight | Height | Date of Birth |
| 185-190 lbs | 5’8″ | 6/5/1971 |
| Profession | Era | Nationality |
| Actor, Musician, Model | 2010s, 2020s | American |
Mark Wahlberg is an American Hollywood A-list actor who started as a musical artist and a fitness model. He had his first big break in Hollywood in 1994 in Renaissance Man. He has starred in blockbusters like The Planet of the Apes, The Italian Job, The Departed, Ted, Pain & Gain with Dwayne “The Rock” Johnson, Transformers: Age of Extinction, and many others.
All his time playing these roles, he always maintained a lean, muscular physique, making him one of the most sought-after and fittest men in Hollywood, even at the age of 52.
Jeff Cavaliere Breaks Down Mark Wahlberg’s Nutrition
In a recent YouTube post, Jeff Cavaliere highlights Mark Wahlberg’s secret to his fitness, talking about his healthy lifestyle and nutrition plans. “Let’s review Mark Wahlberg’s diet. We know he’s been lean for a lot of years. What’s the secret? Let’s find out,” Cavaliere stated.
First Thing in the Morning
“I got up, I take my vitamins, I drink my water, I have a little zinc, dissolvable zinc tablet.”
– Mark Wahlberg
Jeff Cavaliere agrees with Wahlberg about getting up early in the morning to have some water. He believes in adopting a routine: pee first and have some water. “I drink two glasses of water and the reason why is I believe we can’t get behind on hydration and then play catch up all day long,” he said.
He also explains that zinc is one of those nutrients we can’t store, so getting it through some other means is important. Cavaliere advises taking zinc early in the morning because it’s easier to absorb on an empty stomach. Zinc improves factors for heart disease, like lowering bad cholesterol levels (1).
Working Out
“I’ll have my creatine and my branched-chain amino while I’m working out,” Mark Wahlberg said.
Cavaliere explains that some studies show a delay in onset muscle soreness when you preload your training with BCAAs. (2) “There’s definitely evidence that shows that they help diminish that and in turn help to promote recovery.”
Jeff Cavaliere believes that creatine is one of the best supplements, and everyone should take it to make gains. “Two different forms of creatine, hydrochloride or monohydrate,” Cavaliere explained. “They act exactly the same in terms of what they do. Some people have an easier time with hydrochloride than monohydrate on their stomach, but that’s a totally individualistic thing.”
Post Workout (8 O’clock)
“About 45 minutes after the workout this morning, I had five eggs. I had two hard-boiled eggs and three scrambled eggs. I had a pork chop with a little bit of salt and pepper on it. I had wild smoked salmon, some Greek yogurt, and berries.”
– Mark Wahlberg
He also has green juice with moringa.
Jeff Cavaliere explains that it isn’t much of a big breakfast and if you think it is, he suggests getting more conscious of the types of food you eat. “When you have healthier food options, you’re going to be able to eat more of them. They’re not just packing that caloric punch that comes with a lot of processed foods,” Cavaliere said.
Cavaliere sees green drinks as an insurance policy. “So if you’re taking your vitamins, you’re getting more micronutrients, you’re getting things you might be overlooking somewhere else, and what’s the harm in a green juice.” He believes taking them is beneficial. However, he questions Wahlberg’s intention of taking moringa, explaining why people take it to boost immunity and burn belly fat, which he strongly disagrees with.
11 O’clock
“At 11:00 I had chicken breast, chicken thighs, sweet potatoes, broccoli, a bowl of fruit, blueberry, blackberry, raspberry, strawberry, and then I had a handful of pistachios and I had a handful of almonds,” Mark Wahlberg said.
Cavaliere believes Wahlberg mixes chicken thighs and breasts because of their different levels of fat and lean content. He also explained that Wahlberg takes a bunch of berries because one berry tastes better.
2 O’clock
“2 o’clock I had a sandwich with chimichurri, crab salad, with little cucumbers, and a couple pieces of chicken breast. Tonight, I’ll have a nice steak, some sea bass, and a vegetable.”
Cavaliere acknowledges Wahlberg eats every three hours and firmly believes in that approach to eating. He thinks it controls cravings and helps people stabilize their blood sugar levels.
However, Cavaliere advises avoiding starchy carbs and allocating only 25% of every meal to starchy carbs to help maintain a lean physique.
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References
- Ranasinghe, P., Wathurapatha, W. S., Ishara, M. H., Jayawardana, R., Galappatthy, P., Katulanda, P., & Constantine, G. R. (2015). Effects of Zinc supplementation on serum lipids: a systematic review and meta-analysis. Nutrition & metabolism, 12, 26. https://doi.org/10.1186/s12986-015-0023-4
- Weber, M. G., Dias, S. S., de Angelis, T. R., Fernandes, E. V., Bernardes, A. G., Milanez, V. F., Jussiani, E. I., & de Paula Ramos, S. (2021). The use of BCAA to decrease delayed-onset muscle soreness after a single bout of exercise: a systematic review and meta-analysis. Amino acids, 53(11), 1663–1678. https://doi.org/10.1007/s00726-021-03089-2
