American actor Mark Wahlberg will star in the upcoming 2017 science fiction-action film Transformers: The Last Knight.
The actor with the famous biceps revealed his insane diet and workout for the movie.
Mark Wahlberg’s Workout
While most celebrities head to the gym for workouts, Wahlberg has got the home gym! He has a personal training area at his home where he works out regularly.
He revealed his techniques to get bigger biceps to Men’s Fitness. Wahlberg’s arm workout includes three sets of each of the following moves using a pyramid technique: Heavy weight for 10 reps, Adds weight for eight more reps, Adds heaviest weight for six additional reps.
His exercises include: Dumbbell Curl, Standing Curl, Barbell Curl, Pull-up, EZ-bar Curl, Seated Preacher Curl, Seated Isolation Machine Curl.
His chest-and-back workout included 4 sets of 8 to 12 reps of: Side Shoulder Raises, Parallel Bar Dips, Standing Shoulder Press, Front Shoulder Raises, Cable Triceps Pressdown, OH Triceps Extensions.
His legs, back and biceps workout included 4 sets of 8 to 12 reps of: Leg Press, Calf Raises, Barbell Deadlift, Alternating Leg Curls, Dumbbell Rows, Pull-ups, Lat Pull Downs, Seated Pulley Rows.
Mark Wahlberg’s Diet
Dieting is pretty tough and starting at 2 a.m. is tougher! On the TV show Live with Kelly, Wahlberg revealed he was enjoying life, eating good, and drinking a lot of wine when The Last Knight director Michael Bay spotted him. He prompted Wahlberg to get back in shape for the upcoming movie.
Wahlberg started a crash diet and began working out again. Crash dieting and getting rid of all his indulgences was a great way to get back in shape, he feels.
The desire for a more muscular physique led him to sacrifice his sleep. He says he used to get before sunrise and cook chicken. “I roast it myself, stick it in the rotisserie – tie the legs, tie the wings, tuck it in, season it,” he explains. “I travel with one (rotisserie). You can cook a roast or a chicken but no more than a three or four-pounder. I like my own chicken!”
His diet began at hours when the rest of the world was fast asleep. He would have egg whites and Ezekiel bread with some almond butter. Then he relished Greek yogurt and a shake. Next were turkey burgers with a sweet potato. And finally, he’d have a chicken!
While his kids ate pancakes, the house smelled of chicken. The father of four, who is still on the diet, says his kids are repulsed by his eating habits and tell him that he is disgusting.
“I’ve had all those meals already today,” he announced to Kelly Ripa, “and I just had a tuna salad. I’m looking forward to some whitefish in about an hour.”
His diet mainly consists of chicken, steak, pasta, whey protein, blueberries, raspberries, bananas, and apples.
“Mark Wahlberg’s Transformers diet begins at 2am,” TV3 web site, October 03, 2016; http://www.tv3.ie/xpose/article/fashion/218920/Mark-Wahlbergs-Transformers-diet-begins-at-2am
Hyson, S., “HOW TO GET ARMS LIKE MARK WAHLBERG,” Men’s Fitness web site, http://www.mensfitness.com/training/workout-routines/exclusive-workout-arms-like-mark-wahlberg