Ben Affleck’s Diet for Batman Revealed by Nutritionist Rehan Jalali

Photo Credit: Jackson Lee / Splash News
Ben Affleck

Photo Credit: Jackson Lee / Splash News

Actor Ben Affleck went on to portray Batman in the 2016 films Batman v Superman: Dawn of Justice and Suicide Squad.

How did Ben Affleck become the buffest Batman ever? Basically, 44-year-old Affleck followed a daily diet plan with six to seven high-quality meals.

Beverly Hills-based nutritionist Rehan Jalali designed Ben Affleck’s Batman diet.

A photo posted by Ben Affleck (@benaffleck) on

Jalali is well known for helping people obtain six-pack abs with a healthy, common-sense diet. Author of the book The Six-Pack Diet Plan, Jalali says that the Batman diet is very similar to the diet he recommended to Affleck while the actor prepared for his role in 2010’s The Town.

The goal was for Ben Affleck to get a lean, muscular, and commanding on-screen presence, like a superhero. After all, Affleck’s Batman had to appear as big and muscular as Henry Cavill’s Superman. As a result, Ben Affleck’s diet had to be super clean.

Ben Affleck’s Diet for Batman

Rehan Jalali says that Ben Affleck’s diet for Batman includes the right type of carbohydrates, protein, and fats to be eaten at particular times of the day. The nutrition plan contains 35% lean protein, 45% carbohydrates, and 20% essential fats. What would Ben Affleck consume in his daily diet plan?

Well, for instance, breakfast would include egg whites and steel-cut oatmeal. Lunch would include a salad with vegetables, and two portions of protein. Dinner would include chicken of fish, and brussels sprouts, broccoli, or cauliflower.

Ben Affleck

Affleck’s carbohydrate sources came from oatmeal, green leafy vegetables, brown rice, whole-wheat pasta, and sweet potatoes. He would consume 1,250 calories every day from carbohydrates.

For protein, Affleck would eat turkey breast, eggs, wild salmon, sirloin steak, and chicken breast. Affleck’s diet contained 1,000 calories of protein. He would also consume 540 calories of fat each day, which included unsalted and natural peanut butter, flaxseed, almond butter, and nuts like walnuts and almonds.

In total, it was a 2,500- to 3,000-calorie diet for Affleck every day. Ben Affleck’s nutrition plan would also follow specific diet rules to obtain his epic six-pack abs:

#1. Eliminate Dairy from the Diet: Ben Affleck had to replace milk with almond milk. Milk is an anti-inflammatory food that makes the body hold and retain water.

#2. Consume Less Sodium: Sodium is an essential electrolyte that helps the body maintain water. It is also important for proper nerve and muscle function, but too much sodium causes the body to retain too much water. Affleck’s sodium intake would be around 1,500 to 2,000 mg per day.

#3. Lean Protein: Eating lean protein is necessary to help you feel full. Affleck would consume protein every morning, including protein shakes, chicken breast, and egg whites.

#4. No Nightly Carbs: Consumption of nightly carbs will turn to fat when eaten at night; therefore, Ben Affleck would not eat carbs at that time.

#5. Right Supplements: A CLA (conjugated linoleic acid) deficiency is considered a major factor in obesity. Ben Affleck would use a CLA supplement to increase lean muscle tissue and help him get ripped abs.

Ben Affleck’s Workout for Batman

Ben Affleck also had an intense workout plan to prepare for his role as Batman. Affleck would get into Batman shape with longtime trainer Walter Norton Jr. of the Institute of Performance and Fitness.

Norton Jr. and Affleck began training to prepare for The Town, but this time around, Affleck had to be big enough to fit into the 75-pound Batman armor, also known as the bat-suit. Basically, Affleck had to look similar to an MMA heavyweight fighter.

Every week, Norton Jr. would create a specialized workout plan for Ben Affleck that aimed to target certain muscle groups. Bodybuilding helped Affleck reach his desired muscle mass with a total weight of 225 pounds.

Norton created workouts for Affleck, including a dumbbell farmer’s walk, lateral squats, bike sprints, pull-ups, alternating dumbbell reverse lunges, alternating dumbbell open curls, plant with arm extension, elliptical machines workouts, and various stretches.

Ben Affleck will again reprise his Batman role for Justice League Part One and Justice League Part Two, which will be released for 2017 and 2019 respectively. He will also play Batman in a future Batman reboot movie.

Davis, C., “Ben Affleck Diet for Batman,” Pop Workout, March 31, 2016;
Thorp, C., “How Ben Affleck Got Big For Batman,” Men’s Journal;, last accessed Aug. 30, 2016.