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Hugh Jackman “The Wolverine” Diet Plan

Embodying the iconic Marvel Comics superhero “Wolverine” on the silver screen for over a decade has made Hugh Jackman a legitimate, recognizable – and bankable – Hollywood action hero.

The multi-talented Jackman (N.B. he’s a Tony and Golden Globe award winner, plus he’s hosted the damn Oscars!) admits that turning into the rabid Wolverine takes real dedication.  And massive exercise and training sessions alone aren’t enough.

OK, we get that.  So, what’s the secret to Hugh Jackman’s Wolverine Diet?

Hugh Jackman says that you’re going to need a formal diet action plan, which means eating the right foods at the right times.  More likely than not, you’re going to have to eat a lot – almost to the point of puking.

Sounds drastic, but that’s the only way to avoid becoming showbiz “roadkill”, i.e. a bony corpse that can’t deliver the goods and is forced to wait tables – instead of pursuing dreams – his entire life.

Harsh statement, but true…

Listen, I’m not the type to throw tons numbers at you, e.g. diet should be 70% or 80% of your overall lifestyle equation.  However, if a veteran like Mr. Jackman was willing to take advice to prepare for his fifth turn as the Marvel mutant superhero, then I’m all ears.

That being said, what did Jackman do diet-wise to make “The Wolverine” come alive again on the movie screen?

For starters, he followed the fasting plan outlined in David Zinczenko’s best-seller “The 8-Hour Diet which divides each day into an 8-hour “window” for eating (stuffing your face?) and a 16-hour fat-burning zone without food.

Inside the eight-hour feeding zone, Hugh used personal advice from none other than fellow Hollywood actor and World Wrestling Entertainment (WWE) icon Dwayne “The Rock” Johnson.  In order to pack on twenty-five pounds of lean muscle mass in six months, Johnson told his fellow forty-something to “eat natural, and eat 6,000 calories per day.”[1]

Six-thousand calories a day!  That’s crazy eating, kind of like Olympic swimmer Michael Phelps!

Combining Johnson’s nutrition ideas with trainer David Kingsbury’s “The Wolverine” workout plan meant a lot of personal sacrifice and effort on Jackman’s part, given that the actor was transitioning from his complex, Oscar-nominated role as Jean Valjean in The Miserables (2012).  Following the “carb-cycling” diet concept meant that, according to Kingsbury,

“On weight-training days we’d do carbs, and on non-weight training days we’d have very low carbs and add more fats, like avocado, nuts, and seeds, so Hugh was still getting the calories in, but without as many carbs.”[2]

Specific meal suggestions?  Well, why not turn to “The Rock”?  After all, he’s having to bulk up for the title role in “Hercules: The Thracian Wars”.  Johnson’s protein-rich meals include the following:

Meal 1: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 3 rice cakes

Meal 2: 6oz skinless grilled chicken breast, 1 cup grits, 6oz yams, 1 cup of steamed asparagus

Meal 3: 6oz tuna, 1 cup brown rice, 1 sliced cucumber

Meal 4: 6oz perch fillet, 1 cup barley, 6oz baked potato, 1 cup steamed green beans

Meal 5: 6oz pork tenderloin, 1 cup brown rice, 6oz sweet potato, 1 cup peas

Meal 6: 10 scrambled egg whites, 1 cup oatmeal.[3]

Very important: Enough water (e.g. 18-24 ounces) with each meal and carb avoidance after 3 PM even on “carb” days.

Other items high on Hugh Jackman’s list:

  • Slices of avocado, almonds (healthy fats)
  • Steamed chicken breast without salt
  • Steamed spinach
  • Fish oil (omega-3 fatty acids)
  • The occasional steak (prime cuts).

In past years, Hugh Jackman has not been averse to the odd espresso (caffeine boost) to get an extra kick in the morning.


Hugh Jackman, People’s “Sexist Man Alive” in 2009, is more than just a pretty face with an Adonis-like physique.  At forty-four years old, this industry veteran is widely recognized in Hollywood as a genuinely nice guy and true professional whose accolades and peer recognition are well deserved because of his dedication and hard work.

As the Wolverine, he personifies the brooding loner who struggles to find inner peace and meaning in a tortured life.  Following the “Wolverine” diet plan is not for the faint of heart, and even a partial attempt requires strict supervision by a certified personal trainer and ideally, a registered dietician.

Oh yeah, you young bucks out there need a family physician’s OK, even if it means a complete physical that reveals something that may count against you.

Give it your best effort, and be smart about it!

[1], [2] Dean Stattman, “No more Mr. Nice Guy.”, Men’s Fitness, July-August 2013.  pp. 82-89.
Sirius XM (sirius), “My Hardest Role was…” [Video file], (2013, May 22).  Retrieved from
[3] Brian Enk, “Dwayne Johnson Works Out Like a Demi-God for ‘Hercules’ Role”,  24 June 13

Henry Cavill’s “Man of Steel” Superman Workout Routine

Did you say Superman is dead?  Check this out:

“Man of Steel” soars again… $226 million worldwide gate breaks June record!

The reviews and box office receipts are in, and British actor Henry Cavill is proving to be a worthy successor to George Reeves, Christopher Reeve, and Brandon Routh as the Man of Steel.

Perhaps the best Superman ever…

Prior to donning the famous red cape and S shield as Superman, Cavill (born May 5, 1983) was best known for the role of Charles Brandon, 1st Duke of Suffolk in Showtime’s The Tudors (2007-10).

Even before his turn as Kal-El/Clark Kent, viewers were impressed with Cavill’s killer bod.  However, under the guidance of Mark Twight, owner of Salt Lake City’s Gym Jones, he was able to take it to next level – gaining fifteen pounds of muscle over ten months of training – to chisel out an even more amazing physique.

“It was tough, really tough. When you feel you can’t push any harder or you can’t lift any more weight, you think, ‘Well, hold on a second, I’ve got to look like Superman’.”[1] ~ Henry Cavill

So, what did it take for this mild-mannered actor – passed over for the roles of James Bond (Daniel Craig), and Twilight’s Edward Cullen (Robert Pattinson) – to take the Superman physique to new heights?

Certainly, some traditional muscular strength exercises (e.g. Olympic presses, wheelbarrow runs, etc.) were part of the overall package.  However, under Mark Twight’s “tailpipe” training routine, Henry frequently used a killer four-exercise, one-hundred rep routine that did not include rest – just eight (8) deep breathes through the nose between the sets and at conclusion.

Nothing like a destabilizing workout to burn fat, kick up the metabolism, and get super-ripped!

Here are the details of the program.  Warning – this is an advanced workout, especially with heavier weights and the no-rest requirement.  Beginners should start with 10-15 repetitions and a one minute rest between sets.  As they get stronger, ramp up the intensity to ‘Superman’ heights…

So without further ado, here it is:

Henry Cavill “Man of Steel” Superman Workout

1. Goblet Squats (25 repetitions): Quadriceps.

There aren’t many better quadriceps exercises that the Goblet squat, also called the Kettlebell squat.

Using a kettlebell or dumbbell, stand with your feet just beyond shoulder width (N.B. With the kettlebell, hold handle with both hands; with dumbbell, cup the upper bell with both hands.).  Hold vertically next to your chest, elbows pointing down.

Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.

At the bottom, pause briefly and use your elbows to push your knees out. Rise back to the start position, and repeat for all twenty-five (25) repetitions.

Remember, keep your back naturally arched, push your hips back, bend your knees, and lower your body as far as possible.

2. Kettlebell Swing (25 repetitions): Hamstrings.

Contrary to popular belief, the kettlebell swing is not primarily a shoulder exercise.  There is some shoulder action required, but the “hammies” and lower body (calves, glutes, lower back) benefit most.  Once you have the technique down pat, look forward to a tightened core, more speed and increased flexibility!

Bend at your hips and hold the kettlebell (or dumbbell) with both hands at arm’s length down in front.  Rock back slightly and “football hike” the kettlebell between your legs. Then squeeze your glutes, thrust your hips forward forcefully, and swing the weight to shoulder height (about 90° rotation). Allow momentum to swing the weight, don’t over-swing the shoulders, and avoid lunging forward!  Reverse the move between your legs, and keep swinging.  Don’t over-swing or arch your back on return – that will cause lower back pain!

3. Squat Thrust (a.k.a. Burpee) (25 repetitions): Full body.

This exercise and its burpee variations cover the killer ‘C’s of fitness in one shot: cardio, core, and conditioning.  Stand with your feet slightly beyond shoulder-width apart. Bending at your hips and knees, squat and lower your body until you can place your hands on the floor. Kick your legs backward into the regular pushup position, then immediately reverse the move and quickly stand up from the squat.

To add difficulty, perform one push-up before returning to the standing position.  You can also turn the squat thrust into a jump squat by jumping out of the squat position before landing on your feet.

4. Jumping Jacks (25 repetitions): Calisthenics and cardiovascular system.

This primary and high school gym class favorite never goes out of style, even with movie stars!  Stand with feet together and hands by your sides. Raise your arms above your head and at the same time kick your legs out to the sides.  Without stopping, reverse the movement and keep going until reaching your goal.

I’ve always worried about my weight, I like feeling fit. I just don’t want people to start saying, ‘Oh no Superman’s put on a few pounds’. That suit is tight!”[2] ~ Henry Cavill

Bullied as a youth for being overweight, Henry “Fatty” Cavill has risen to unprecedented heights as the latest Hollywood superhero.  No doubt his ripped physique has the approval of his gorgeous girlfriend, ex-MMA fighter and actor Gina Carano (“Fast and the Furious 6”).

Rumored to be next in line after Daniel Craig for the James Bond series, the tall, dark and handsome Brit will undoubtedly look to stay in shape as meatier roles keep coming his way.

[1],[2] Emma Brankin, “Superman’s Supergirl: Henry Cavill’s New Love is American gladiator Gina Carano.”,  16 June 13.
Adam Campbell, “The Superman Workout: Discover how Henry Cavill sculpted the body of a superhero.” 18 June 13.
Mark Jefferies, “Henry Cavill’s workout revealed: Watch Superman star get his muscles into peak condition”, 18 June 13.

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