In order to get a long-awaited role in an intriguing movie, stars often need to do something impossible with their body: get rid of those extra pounds, and even increase the amount of muscle mass. A perfect example of such undeniable willpower is Hollywood actor Mark Wahleberg. A special training program and proper diet allowed the star to get her body in order in just a few months and cope well with her role in the film “Blood and Sweat: Anabolics,” which viewers were able to see in 2013. It only took Mark sixty days to gain a huge number of fans around the world. Training for Mark Wahlberg's films takes a huge amount of time, but he had every opportunity, because he has his own gym in his house.
Who is Mark Wahlberg
The future television star was born in the small state of Massachusetts. His relatives arrived in the States from Sweden several centuries ago. It is worth noting that the famous actor also has hot Irish blood in his blood.
Mark was born into the most ordinary family: his father provided for the family by working as a truck driver, and his mother served in a medical institution as a nurse. Did you know that the Wahlberg family had nine children? There was absolutely not enough money, my father took every opportunity to earn money. Not only Mark was able to become an actor during this difficult time for the family: his two younger brothers, Donnie and Robert, who are not so well known to the general public, also entered the theatrical field.
Having barely reached the age of sixteen, Mark ended up in an American prison, where he was sent for robbing a pharmacy and fighting. After 45 days of imprisonment in a strict regime, the teenager consciously decided to start a new life and achieve success in the acting field. Having received his release, the young man became a member of a popular music group, while simultaneously earning a living by modeling. The man received his debut film role in the nineties of the last century, and soon he began to be recognized on the street.
Films literally poured in one after another, critics praised Mark’s excellent physical form. He was trusted with ease and confidence in the roles of fitness trainer and even naval intelligence officer. For his role in the film “The Departed,” Wahlberg was nominated for the prestigious Oscar award, but never received the coveted statuette. Mark is not upset: he convinces journalists that everything is still ahead, and his acting career is in full swing.
short biography
As a teenager, he had many cases with the police. At the age of 16, he was sentenced to 2 years in prison (article - “attempted murder”). Released early (in total spent 45 days in prison).
After his release from prison, he delved into religion, broke off criminal ties and began to actively engage in sports. In his words: “Instead of wandering around the streets, I preferred to go to the gym,” “The gym is the exact opposite of the path that creates problems for you.” Mark is convinced that sports changed his life and saved him from many troubles.
He became interested in music and organized his own rapper group, “Marky Mark and the Funky Bunch,” which at one time was a great success.
Thanks to training, he was able to develop an athletic figure and began working as a model for the lingerie company Calvin Klein.
From 1993 to the present, he has acted in films and is a producer.
Mark Wahlberg's workout program
Very often, a particular role in a film requires an actor to spend a huge amount of time in the gym. This is exactly what happened before the start of filming “Blood and sweat: Anabolic steroids.” Wahlberg was able to gain 18 kilograms of muscle mass in just a few months. It’s all due to Wahlberg’s developed training program.
Mark Wahlberg trained five days a week. The man took days off from training only twice a week, and the rest of the time he practically did not leave the gym, working out twice a day. It is worth noting that the training times chosen were quite atypical: at 4 am and 11 pm, just before lunch.
Mark had the following load distribution:
- Monday. Arms and chest. The training began with an active warm-up on a horizontal bench. The press was done in several approaches, 10-15 repetitions. After this, Wahlberg began military and French presses, as well as parallel bars exercises.
- Tuesday. Legs, back, shoulders. Several sets of barbell squats, lunges and arm raises. The workout was then followed by pull-ups on the horizontal bar. It is worth noting that between each approach the star took short breaks for himself, which did not last more than 45 seconds, after which he began the training process with renewed vigor.
- Wednesday. Day off.
- Thursday. Whole body. Barbell cleans, military presses, snatches, and squats are just a small part of the exercises that Wahlberg performed.
- Friday. Biceps. On the last weekday of the week, Mark allowed himself to “relax” a little and attended only one morning training session.
- Saturday. Chest and shoulders. The program was identical to Tuesday's workout, and in the evening Wobbler did cardio and stretched tired muscles.
- Sunday. Day off.
If you aspire to become like this famous actor, you should understand that he spent a huge amount of time in the gym. You should carefully monitor what you eat and also do plenty of exercise.
Mark Wahlberg tried not to miss workouts, because he understood: the more time he spent in the gym, the better the results would be. Only Mark Wahlberg's special training program could lead him to such significant results.
Interesting Facts
- Mark Wahlberg released his own film about bodybuilding and fitness, called “The Marky Mark Workout: Form... Focus... Fitness.”
- There is still debate on the Internet whether Mark Wahlberg has ever used steroids, but there has been no definitive answer to this question. However, if we consider that Mark has never possessed an excessive amount of muscle mass, then we can assume that Mark is a “natural”.
- As a teenager, he used cocaine and other hard drugs. However, after leaving prison he was able to completely abandon them.
- It is impossible to pinpoint Mark Wahlberg's nationality because his father was half Swedish and half Irish and his mother was half Irish and half Canadian.
Nutrition program
A big part of gaining muscle mass is nutrition. Mark also knew the correct formula for creating his own workout diet.
The main products on Wahlberg's menu were:
- Boiled chicken breast;
- Lean steaks;
- Eggs;
- Pasta;
- Berries and fruits that have the highest protein content.
The actor's whole day was divided into three meals, with small snacks in between. So Mark ate something every few hours.
Don't be upset and go on a protein diet if you want to look just like Mark Wahlberg. Once a week, he allowed himself to have a “loading” day, when he ate whatever he wanted, and even sweet soda. But this was the only exception to the rules in Mark Wahlberg’s nutrition and training system. After filming the film “Blood and sweat: Anabolic steroids,” the actor did everything possible to lose extra pounds.
- For breakfast, the actor ate a pack of low-fat cottage cheese and drank coffee with cheese.
- For Wahlberg's morning snack, eat a small handful of berries and vegetable stew.
- For lunch, Woblerg was looking for a lean beef steak and a bowl of vegetable soup. It is worth noting that Mark Wahlberg drank a lot of water during training, especially green tea.
- For an afternoon snack, the actor ate a small red fish sandwich with vegetables.
- For dinner, the actor consumed stewed broccoli and a small boiled chicken breast.
Actor details
- Name: Mark Wahlberg;
- Date of birth: June 5, 1971;
- Place of birth: USA, Massachusetts, Boston;
- Occupation: actor, musician, producer.;
- Height: 174 cm;
- Weight: 85 kg;
- Biceps circumference: 40 cm;
- Bench press (maximum): 150 kg;
- Start of training: at 16 years old.
Arnold Schwarzenegger
The famous actor, who stands out not only for his talent, but also for his excellent physical form, admitted that he did not disdain steroid drugs. But many considered his confession not entirely frank, because Schwarzenegger claims that he used auxiliary drugs only in his sports past, before starting bodybuilding competitions.
The actor says that before filming he completely gave up steroids, which is hard to believe.
Dwayne Johnson
Johnson is secretly considered Schwarzenegger's successor in cinema. They are similar not only in appearance, Johnson adopted the strategy of Iron Arnie in matters of drugs.
The actor claims that he took them only in his early youth and did not get the expected effect from them. According to Johnson, he did not return to steroids during his acting and wrestling career.
Chris Evans
The famous Captain America began preparing for the filming of the film with a weight of 80 kg and a height of 185 cm. In just 3 months, he managed to increase his weight by 9 kg, but at the same time reduce the amount of subcutaneous fat by 5%.
People close to the fitness industry know that it is impossible to gain weight and lose weight at the same time, especially in such a short time. Therefore, most likely, experiments with steroid drugs took place.
Filmography
- 1995 — “The Basketball Diaries”
- 1996 — “Fear”
- 1997 — “Boogie Nights”
- 1999 — “Corrupt”
- 2001 — “Planet of the Apes”
- 2005 — “Blood for blood”
- 2006 — “The Departed”
- 2007 — “Shooter”
- 2008 — “Max Payne”
- 2009 — “The Lovely Bones”
- 2010 — “Fighter”
- 2012 — “The Third Wheel”
- 2014 — “Transformers: Age of Extinction”
- 2016 — “Patriot Day”
- 2018 — “22 miles”
- 2019 — “Wonderland”
- 2020 — “Spencer’s Justice”
- 2021 — “Unknown: Drake's Luck”
- 2021 — “King Arthur”
- 2021 — “Infinity”
Personal life
In Mark’s personal life there were many affairs with his film partners. The American press wrote about relationships with beauties Jordana Brewster, Reese Witherspoon and China Chow.
In 2001, Wahlberg met model Ria Durham, who 8 years later received the status of Mark's legal wife. By this time, the couple had already had three children - sons Michael and Brendan Joseph and daughter Ella Rae. Grace Margaret was born in 2010. The family lives in a fashionable mansion in the town of Beverly Hills.
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Mark Wahlberg with his wife Ria Durham and children
For the sake of his heirs, the artist radically changed his image and character. Wahlberg got his tattoos removed. Moreover, he took the offspring to remove one of the drawings to set an example. Among the images was a portrait of Bob Marley with the inscription “one love”. Mark is also done with drugs.
Film "The Fighter" (2010)
For the main role in this film, Mark Wahlberg, who with a height of 173 cm in normal life weighs 85-90 kg, had to lose noticeably weight. After all, in reality, boxer Mickey Ward, played by Wahlberg, competed in the welterweight division (up to 66.7 kg).
Mark Wahlberg. Still from the film “The Fighter”
He included a lot of aerobic exercise in his training program (shadow boxing, sparring, pad work, regular jogging, jumping rope, swimming) and went on a strict diet that allowed him to eat some carbohydrates (oatmeal) only in the first half of the day. The rest of the day was supposed to eat only protein and green vegetables. To get enough protein, he, like Chris Evans, used protein shakes with all his might.
Mark Wahlberg in the ring in The Fighter
It is not known for certain how much Mark Wahlberg weighed in the film “The Fighter,” but in our opinion, he did not reach 67 kg. But it turned out to be somewhere around 73-75. Well, okay - he looked quite lean in the film, but there was still no sign with his weight hanging on him.
Christian Bale
Bale showed stunning changes while preparing for the role of Batman. The actor gained 30 kg in just 5 months.
It’s hard to believe in the purity of such a transformation.
While giving examples of actors who do not disdain steroids, we also want to mention their opposites: those who achieved their physical shape through daily work and perseverance. Their bodies do not have such shocking and impressive parameters, and the training and nutrition program is not in great demand among the public.
Such actors include Ryan Gosling, Taylor Lautner, Matthew Fox. It is their process of gaining and maintaining shape that should be a real example for everyone, in contrast to the stars who assure everyone of their “purity”.
