If I were actually smart, I would’ve listened to the people who told me how to do things right a long time ago. Still, I was hard-headed and thought I knew everything, like most people I talk to nowadays, when I try to give them advice about eating right, recovering, and training properly.
Hey, I’m Mark Wahlberg, and today I’m going to show you what my diet looks like. XdI got up, I take my vitamins, I drink my water, I have a little zinc, a dissolvable zinc tablet, and then I have a triple espresso. I’ll have my coffee, go on the cold plunge, come out, and then have my creatine and branched-chain aminos while I’m working out. After the workout, about 45 minutes after the workout this morning, I had five eggs. I had two hard-boiled eggs and three scrambled eggs. I had a pork chop with just a little salt and pepper. I had wild smoked salmon, some Greek yogurt, and berries. And then I had green juice with moronga. That was at 8 a.m.
At 11 o’clock, I had chicken breast, chicken thigh, sweet potato, broccoli, and a bowl of fruit: blueberry, blackberry, raspberry, and strawberry. And then I had a handful of pistachios and a handful of almonds. And then, at two o’clock, I had salmon sashimi and crab salad. With a little cucumber and a couple of pieces of chicken breast. And tonight I’ll have a nice steak, some sea bass or halibut, something, and a vegetable. I eat as clean as possible. I’ve had the worst eating habits. And let’s have a little disclaimer here. If I explain my schedule or eating habits, let’s not let our imaginations run wild. And last time I did this, it got out of hand, and people thought I took an hour-and-a-half-long shower.
I’ve changed my philosophy quite a bit. If I were actually smart, I would have listened to the people who told me how to do things right a long time ago. Still, I was hard-headed and thought I knew everything, like most people I talk to nowadays, when I try to give them advice about eating right, recovering, and training properly. Sadly, it took me until I was 52 years old to figure it out. If only I had done this long ago. I’d have had another—nice little 15-year run at doing more physical movies. I’m actually training smart now, so I’ll do upper body, lower body, three days on, one day off, two days on, one day off. I’m putting as much emphasis now on rest and recovery as I am on time under tension and intensive training.
I learned the hard way. I was training seven days a week, two times a day, and eating eight meals a day. I couldn’t digest the protein I was eating. I was doing it all wrong. Then I started fasting, and it was like, ‘Well, I don’t have to do cardio twice a day if I’m fasting or I’m just eating the right amount of protein and eating at the right times.’ Everything for me was so extreme. So now, I finally figured it out at 50-something years old. Don’t wait until you’re 50 to figure it out. Do it in your teens and your 20s. You know what, I was on the cleanest program and regimen going down to do Arthur.
I was cycling and doing lots of training, preparing to hopefully look like an adventure racer months in advance. On the first day of shooting, I tore my meniscus, and the only thing that was giving me any comfort was a really tall, ice-cold jumbo beer at the end of the day. Hence, my diet went out the window after the first day, and I don’t take any pain medication or anything. I couldn’t get the surgery, so I was just like, all right. At the end of a long, hard day of sweating in the jungle, the best remedy for me was a couple of cold jumbos. Well, I would say this is one of the most physically demanding roles. I mean, this lone survivor, the fighter, I mean, these are pretty daunting physically.
But, you know, those are the kind of roles that I gravitate to. As an extreme athlete, nobody goes harder at it than adventure racers. The kind of shape that they’re in and the things that they go through and what they have to endure throughout these races, never mind what they do to prepare for a race. It’s just become such a routine for me now. Eating right, exercising, I feel good. So it’s something that I really look forward to. There are days when you get in there, you don’t feel like you want to do it, but by the time I’ve gotten out of that cold plunge, I’m ready to go. Now that I’ve been focusing on rest and recovery, it’s not as labor-intensive as it used to be.
Breakfast, bacon, pancakes, sausage, and maple syrup. My kids smell like maple syrup. Get a hug and a kiss before school, and they smell like maple syrup. That’s pretty good. As long as I do the cheat meal right this time, because what I’m thinking about is like, okay, I gotta have either some tequila, and I’ll have chocolate, and I’ll have some other dessert, and, you know, five different kinds of pasta. After not having anything and eating clean, I wonder why I don’t feel good the next day. Oh my God, my favorite. Oh, my favorite. Yes, like chicken pot pie, a Thanksgiving dinner, mashed potatoes, stuffing, and gravy. Sometimes I’ll walk around the bakery section, just looking and thinking about all the things I would wanna eat, but then I know that if I took one of each and ate them, I probably wouldn’t feel so good afterward. I’m Mark Wahlberg, and that’s what my diet looks like. Boring and repetitive. But thank you for your time.
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