Mark Wahlberg Diet

by admin on January 28, 2012

mark wahlberg diet In my last blog post (Mark Wahlberg Workout for the Fighter) I shared info on the weight training routine Mark Wahlberg did to get ripped for the Fighter, today I am going to tell you guys about something I like to call the Mark Wahlberg diet.

The Mark Wahlberg Diet is NOT the exact diet Mark Wahlberg uses to keep up his lean physique. I do love his movies, but I’ve definitely never looked through his pantry to see what he snacks on. That being said, if I ever run into him at the grocery store I’ll be sure to checkout what’s in his shopping cart :-) .

Now it’s time for me to tell you what the Mark Wahlberg Diet truly is…a collection of healthy nutrition tips that will allow you to get a muscular body like that guy on the left. Let’s go on…

Mark Wahlberg Diet

The foods you should keep far, far, FAR away from your house

Before saying what you should eat, I’m going to list the foods you should get rid of today.

  • Potato Chips - Sorry but these things are full of harmful chemicals.
  • Soda - The amount of sugar in one soda is enough to keep that six-pack away.
  • Sausage - This is absolutely filled with fat (read below for the proper types of meat)
  • Cookies, Ice Cream, and Other Frozen Desserts - Just empty calories, loaded with high fructose corn syrup.
  • Crackers - Extremely high in sodium

Foods that will help you get ripped in no time

To begin the Mark Wahlberg diet get these items in your pantry today.

  • Eggs – Great source of protein
  • Fruit – Blueberries, strawberries, apples, grapes. Pretty much any fruit you prefer.
  • Vegetables – Spinach, tomatoes, carrots, etc. Try to get as many colors as possible.
  • Nuts – Excellent source of protein and healthy calories.
  • Chicken Breasts – You should be eating this kind of meat NOT sausage and pepperoni.
  • Cheese – Don’t be afraid to switch it up, there’s a million kind of cheese out there.
  • Fish – Personally I prefer salmon, it’s full of Omega-3′s.

Mark Wahlberg Diet Tips:

  1.  You should try to eat about 40 grams of protein with every meal for muscle gain. Make sure to get your protein from foods I listed above.
  2. Eat vegetables or fruit with every single meal and you’ll be amazed how much more energy you have throughout the day.
  3. ONLY drink water and skim milk. Stay away from those unhealthy soft drinks as much as possible.
  4. For more workout and diet tips checkout this unique training package.

So that is the Mark Wahlberg Diet! Following these tips will get you closer to looking like Mark. And by the way sorry to just throw that last tip on you out of nowhere (the unique training package) haha, but I think you guys will appreciate me for doing that.

Enjoy the rest of your day guys and be sure to check back soon because I’ll have more secrets on the Mark Wahlberg workout. (And mark wahlberg diet of course).


Mark Wahlberg Workout For The Fighter

by admin on January 25, 2012

mark wahlberg workout Mark’s 2010 film, The Fighter, is definitely a must see. In this movie Wahlberg plays Mickey Ward, a professional boxer from a poor area that eventually works his way to the top of the boxing food chain. Having said that, this blog post is not going to be about the drama, instead I’m going over the workout he used to get muscular enough to play the role of a boxer. I’m also providing you guys with a kick-ass muscle-building secret video (scroll down to the bottom to see that).

Mark Wahlberg’s workout consisted of a boxing routine and a weight training routine. Today I’m only going to give info on the weight training tactics he used to get so jacked.

Mark Wahlberg Workout For The Fighter – Basics

Wahlberg broke up the muscle groups depending on the day: on Mondays he did legs, back, and biceps, On Tuesday he worked on his chest, shoulders, and triceps. Then on Wednesday he did legs, back, and biceps again. Thursday and Friday are rest days and then he begins the cycle again on Saturday. By working different groups on different days he’s giving his muscles plenty of rest time.

Mark Wahlberg Workout For The Fighter – The Routine

Warm up for about 5 to 10 minutes on the treadmill and then do the exercises as described below. Only rest after every two exercises. The entire workout should take around 40 minutes.

Legs-Back-Biceps Routine

mark wahlberg workout

Leg Extension: 20,15,12,10,8 reps AND Leg Curl: 20,15,12,10,8 reps

Squat: 20,15,12,10,8 reps AND Leg Press: 20,15,12,10,8 reps

Chin Ups: 20,15,12,10,8 reps AND Barbell Rows: 20,15,12,10,8 reps

Biceps Curl: 20,15,12,10,8 reps AND Crunches: 20,15,12,10,8 reps

Dumbbell Curl: 20,15,12,10,8 reps AND Hanging Leg Raise: 20,15,12,10,8 reps

Chest-Shoulders-Triceps Routine

Bench Press: 20,15,12,10,8 reps AND Dumbbell Flys: 20,15,12,10,8 reps

Incline Dumbbell Press: 20,15,12,10,8 reps AND Cable Crossover: 20,15,12,10,8 reps

Arnold Press: 20,15,12,10,8 reps AND Side Lateral Raise: 20,15,12,10,8 reps

Triceps Extension: 20,15,12,10,8 reps AND Crunches: 20,15,12,10,8 reps

French Press: 20,15,12,10,8 reps AND Leg Raise: 20,15,12,10,8 reps

I hope you guys enjoyed learning about the Mark Wahlberg workout for The Fighter. Following a workout routine like this one is guaranteed to pack on some solid muscle. If you want more tips on how to get as ripped as Mark checkout the video below:

The video above was made by a trainer named Rusty Moore. If you enjoyed his tips you can click here for more awesome videos on muscle-building. WARNING!!! The link will take you to a page filled with muscle-building info and videos, but Rusty is also trying to sell a workout program for like 40 bucks over there. Of course you can just look at the free tips and not spend anything if you do not want to.

So enjoy your free advice from that site and check back here soon because in my next blog post I’ll be revealing how Mark and other celebrities get their muscles to look so dense. Give the Mark Wahlberg workout a try and if you have any questions feel free to leave a comment below!


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Hey guys, This is going to be the official blog of the Mark Wahlberg workout routine and diet. Ever since he first came on the big screen as a teenage hip hop star, Mark’s taken extremely good care of his body. As you can tell from his many movie roles, the actor is lean and ripped. […]

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