Mark Wahlberg Father StuTransformation - Diet & Workout Program

The actor Mark Wahlberg is known for his muscled physique in movies such as "The Fighter" and "Pain & Gain." To achieve this look, he follows a very strict diet and workout routine. His diet consists of at least 8 meals per day, with a focus on protein. He also works out regularly, using a mix of weights and cardio.

Mark Wahlberg Father Stu Transformation 

Wahlberg told Insider how he gained 30 pounds for his new movie "Father Stu." He ate up to eight meals daily, consisting of eggs, bacon, oatmeal, and protein shakes. Wahlberg says his 30-pound weight gain was tough to maintain and he is happy to be back to his regular diet and workout routine.

Mark Wahlberg is known for his strict fitness regimen and his ability to transform his physique for different movie roles. His latest transformation is for an upcoming film role in which he appears to be leaning out his physique once again. We are all pretty used to seeing Wahlberg's jacked physique by now, so much so that his various transformations for different movies are not considered newsworthy anymore. Acting can be very demanding and these famous actors show just how hard it can get.

Wahlberg managed to impress his fans with his new physique. Mark’s first look from his upcoming movie Father Stu blew his fans away. He is playing a bipolar boxer-turned-priest in the movie. According to sources, Wahlberg gained 30 pounds of body weight in 20 days while preparing for the role. That is pretty remarkable if you ask us.

We don’t know if we should call it a transformation or a reverse transformation. Do not fret, we will not request that you put on 30 pounds of body weight in this article – unless you want to.

Mark Wahlberg Father Stu Diet Plan 

In order to gain 30 pounds for his role in the upcoming movie Father Stu, actor Mark Wahlberg ate an astounding calorie per day. This meant consuming a meal every three hours, even when he was full. To fuel his body for this demanding schedule, Wahlberg ate a diet rich in eggs, bacon, and other high-fat foods. While the weight gain took its toll on him physically, Wahlberg says it was all worth it for the sake of his performance.

3 a.m. – 4 eggs

6 a.m. – 8 eggs, 6 strips of bacon, 1 cup rice, 2 tablespoons olive oil, and a protein shake.

9 a.m. – ground beef or ground turkey made into a hamburger patty or meatloaf, 1 cup rice. 

Noon – 1/2 roasted chicken, 1 cup rice, 1 cup cooked spinach, and 1 cup cooked beets.

3 p.m. – 8 ounces veal or pork chop, 4 ounces salmon, 1 cup rice, olive oil, and beets.

6 p.m. – 8 ounces steak, 8 ounces white fish, 1 cup cooked vegetables. 

9 p.m. – Custom mash (1 cup cooked steel-cut oatmeal, 2 tbsp applesauce, 2 tbsp jelly or jam, 2 tbsp almond butter, 1 tbsp molasses.)

Even though the Transformers star was eating 7-8 meals a day consisting of around 7,000 calories, it was all coming from healthy food. When you have a team of professionals taking care of you, it becomes simpler to change your physique, and it was no different for Wahlberg.

Mark Wahlberg Father Stu workout

For his starring role in "Father Stu," in which the Oscar-nominee plays a boxer-turned-priest, he gained 30 pounds to portray Stuart Long towards the end of his life. Mark Wahlberg went all in for his latest role. ET's Cassie DiLaura spoke to the 50-year-old actor ahead of the release of Father Stu, "I put on 30 pounds and went from being a guy who was in fighting shape to a guy who was wheelchair-bound, suffering from dementia," he shared. His dietary regime started at 3 a.m. every day with a four-egg pre-breakfast, and he ate every three hours after that." I put on 30 pounds… that was really difficult," he explained, reflecting on his physical preparations for Father Stu.

Along with personal trainer Brian Nguyen, Wahlberg exercises twice a day and stays active during the week with extra activities like playing with his kids and going to the driving range or golf course. With a stake in F45 training, Wahlberg enjoys doing high-intensity strength training, but he also carefully manages his recovery. He’s a big fan of cryotherapy, which involves sitting in a chamber where the temperature gets as low as 150 degrees below zero. According to the actor and others who believe in cryotherapy, it helps reduce inflammation and improve sleep.

Wahlberg usually exercises twice a day and has worked with Nguyen on almost every film for the past 14 years. Here’s a typical workout of the actor that features some of his favorite exercises below.


Supine band overhead hold – 2 to 3 minutes

Hip bridges with band pull aparts – 1 to 2 minutes

Pushups to mountain climbers – 2 to 3 minutes

VersaClimber – 2 to 3 minutes


Barbell floor press with dead bug – 3 sets of 12 to 20 reps

Single-leg band RDL – 3 sets of 12 to 20 reps

Farmer’s Walk – 50 to 100 yards

Kettlebell deadlift – 3 sets of 12 to 20 reps

Half-kneeling unilateral overhead press – 3 sets of 12 to 20 reps

Figure 4 stretch – 2 to 3 minutes

Battle Ropes – 5 rounds of 30 seconds on, 30 off

Sled Push – Until failure

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