Mark Walberg has one of the most impressive frames of all of the leading men in Hollywood. When it comes to transforming his body for a role, this man has got it down- he’s perfected the art of bulking up to look the part. His career began in underwear modeling and he has since been an action star in many major motion pictures. So, what does
this leading man do to look ripped before the cameras roll? He eats, a lot!
Wahlberg ate 10 meals a day for movie role
Los Angeles, June 24 — Actor Mark Wahlberg went through the pain of eating 10 meals a day to gain a beefy look for his new film “Pain And Gain”.
The 41-year-old plays bodybuilder Daniel Lugo in the upcoming film.
He followed a 24-hour plan and even woke up at various times throughout the night to eat his food fix and drink his muscle-building shakes, reports eonline.com
“I was eating 10 meals a day and drinking mass gainers. I was drinking my own. I created this line of supplements with (retail chain) GNC. It was a lot of work. A lot of getting up at 2 a.m. to eat another meal and I was still full from the meal at 10 o’clock,” he said.
But does he like the bulky look?
“You know, I like being able to change for parts, both physically and preparing mentally. It was a good time,” he said.
Do I Have to Eat a Lot to Gain Lots of Muscle?
It’s natural for people to lose muscle and gain body fat, which can be a concern, notes MayoClinic.com. Building more muscle can increase strength and improve overall health and stamina, but cramming down too many extra servings at meals isn’t the most productive or healthy way to do so. Instead, try a regimen of strength training and a balanced, varied diet with a moderate amount of extra calories.
There are several notable advantages to gaining muscle mass. Strength training, which works to build and strengthen muscles, can also improve posture, balance and stability. It also helps to counteract the diminishing muscle mass that people experience as they age. The Mayo Clinic maintains that building muscle strengthens bones, helps with weight control and weight loss, reduces injury risks, builds stamina and alleviates symptoms of many chronic health conditions.
Although it seems logical to believe that the body may need thousands of extra calories to gain muscle, that’s rarely the case. Over time, excess calories that the body does not burn convert to stored fat, and they don’t contribute to adding muscle mass. To prevent fat gain and keep the body in top shape for building muscle, eat about 250 to 500 extra calories per day in a balanced diet of healthy, nutritious foods, CNN.com recommends.
Protein is one particularly important nutrient for people who want to build muscle because protein works to protect and grow skin, bone and muscle tissue. Most people get enough protein in their regular diets, but it can be helpful to switch to lower-fat sources of protein such as nonfat yogurt, skim milk, low-fat cheese, beans, lentils, soy and lean meats. The Mayo Clinic recommends getting 10 to 35 percent of daily calories from protein, or about 50 to 175 g in a 2,000-calorie diet.
Exercise is likely the most important component in a plan for building muscle. Of the three main exercise types — aerobics, strength training and flexibility — strength training is the most effective choice to accomplish it, according to ACEFitness.org. Try regular sessions of calisthenics, weight-bearing exercises, weightlifting, resistance band exercises or workouts with weight machines. Let muscles rest for a day between sessions, and always learn proper technique before trying a new movement. Note that strength training is not an adequate replacement for a complete exercise plan, which also includes aerobics and stretching.
Eating extra calories every day in an attempt to build up muscle can be a struggle for some people, and conflicting information about what to eat doesn’t help. Since muscles burn mostly carbohydrates while working, according to Fitness.gov, it can be useful to take in a few extra servings of complex carbs each day. Adding egg whites, fish, chicken, low-fat cottage cheese or protein powder to the daily diet can also help successfully build muscle, CNN.com notes.
Mark Wahlberg is set to play bodybuilder Daniel Lugo in an upcoming movie called “Pain and Gain”, and Wahlberg is very committed to looking the part. The actor loaded up on 10 meals a day to bulk up for the role. Eating round clock was a part of a 24 hour diet plan that involved waking up at different times in the night to eat and drink protein shakes; he referred to his shakes as mass gainers.
The routine Mark Wahlberg follows sounds very extreme, but it’s not unusual for athletes, especially body builders, to follow similar routines to bulk up. Now, if you are not a professional body builder, it’s not likely that you would need to consume anywhere near the amount of calories that one would get from round the clock eating.
On average, someone trying to build muscle should consume an extra 250 to 500 calories a day, given that they are not overweight to begin with. These added calories should come from healthy foods that promote muscle growth. Added protein for muscle growth and ‘good’ carbs for energy should account for the extra calories- we’re sure that Mark Wahlberg loaded up on mostly on these groups- not powered donuts and fried Twinkies like one might fantasize about when they think of binge eating.
Do you think waking up to eat is a little extreme? Would you commit to a diet like this to bulk up?