Ben Affleck’s portrayal of Batman in the 2016 releases of Batman v Superman: Dawn of Justice and Suicide Squad required the 44-year-old to get ripped. So, what did Ben Affleck eat to bulk up for the role of Batman?
Affleck worked with Beverly Hills-based nutritionist Rehan Jalali, who encouraged Affleck to use common sense when it came to diet and nutrition. It was a similar diet that Jalali recommended Affleck follow in preparation for 2010’s The Town.
Ben Affleck’s workouts for his role as Batman had to be very intense as well. For one, Batman is physically bigger and has more of a commanding presence in Batman v Superman: Dawn of Justice compared to previous Batman’s. Affleck’s longtime trainer, Walter Norton Jr., also helped whip Affleck into shape for the role.
Ben Affleck’s Diet and Nutrition Plan
Ben Affleck was required to eat approximately six to seven high-quality meals daily in order to bulk up for Batman. Affleck’s ‘Batman’ diet with nutritionist Rehan Jalali consisted of:
45% carbohydrates: The carbohydrates were derived from healthy foods, such as oatmeal, leafy green vegetables, brown rice, sweet potatoes, and whole-wheat pasta. Affleck ate approximately 1,250 calories of carbohydrates each day.
35% lean protein: Lean protein helped Affleck build muscle, and included foods like chicken breast, turkey breast, wild salmon, eggs, and sirloin steak. Ben Affleck consumed 1,000 calories of protein daily.
20% essential fats: Essential fats are important in any diet. In particular, fats will turn into brain boosters (e.g. serotonin) or muscle-building hormones (e.g. testosterone). Ben Affleck consumed essential fats (i.e. unsalted and natural peanut butter, almond butter, and flaxseeds, almonds and walnuts). Affleck ate approximately 540 calories of essential fats on a daily basis.
In total, Affleck consumed a whopping 2,500 to 3,000 calories per day.
Ben Affleck’s Strict Diet Rules in Preparation for Batman
Affleck also had some strict dietary rules to help get ripped for the Batman role:
1. Eliminated Dairy: Ben Affleck replaced milk with almond milk. Milk makes the body hold and retain water.
2. Limited Sodium: Affleck’s sodium intake was limited to around 1,500 to 2,000 mg per day.
3. Ate lean protein: Lean protein helps you feel full. Affleck consumed protein first thing in the morning (i.e. egg whites and protein shakes).
4. Avoided carbs at night: Carbs are thought to turn to fat when eaten at night; therefore, Affleck reportedly didn’t each much carbs in the evening.
5. Supplemented: Affleck reportedly used a CLA (conjugated linoleic acid) supplement to help get ripped abs.
Ben Affleck’s Workout and Fitness Plan
Ben Affleck also had a grueling fitness plan to get his body ripped for the role of Batman. Water Norton Jr. apparently made weekly flights from Boston to Affleck’s location to create a new workout regimen for Affleck, with specific goals that targeted certain muscle groups.
So—what types of workouts did Norton create for Affleck? A warm-up, for example, might have started with the elliptical machine, rumble roller, plank with arm extension, and a number of stretches. Workouts included a dumbbell farmer’s walk, alternating dumbbell reverse lunge, pull-ups, lateral squats, alternating dumbbell open curls, and bike sprints. Results were astonishing—Affleck packed on serious muscle mass and reached a total weight of 225 pounds through bodybuilding.
Affleck also required extra strength to fit into the 75-pound bat-suit. There were several workout scenes in Batman v Superman: Dawn of Justice that showed off Affleck’s ripped physique, including a shot in the Batcave featuring Affleck performing pull-ups strapped to an additional 50 pounds in weight. The goal was to get Ben Affleck looking like a thick MMA heavyweight puncher—a feat previous Batman actors couldn’t pull off nearly as convincingly.
Davis, C., “Ben Affleck Diet for Batman,” Pop Workout website, March 31, 2016; https://www.popworkouts.com/ben-affleck-diet-batman/.
Thorp, C., “How Ben Affleck Got Big for Batman,” Men’s Journal website; http://www.mensjournal.com/health-fitness/articles/how-ben-affleck-got-big-for-batman-v-superman-w199882, last accessed Aug. 22, 2016.