Mark Wahlberg has revealed his new ‘reduced’ daily regimen which involves sleeping until 3:30am.
The A-lister, who made headlines in 2018 when he revealed his militant diet and exercise program, no longer eats oatmeal, peanut butter, blueberries and eggs for breakfast, instead fasting for 18 hours a day.
After waking up from 3:30 a.m. to 4:00 a.m., the 51-year-old consumes a host of supplements and vitamins, including turmeric and vitamins C and D.
He has recently started drinking espressos which he uses to suppress his appetite during long fasts, which usually last from 6 pm to 12 pm the next day.
By Marky Mark’s standards, this is actually a step down from his previous fitness regimen that saw him get up at 2:30 a.m. and eat up to eight meals a day.
But the Transformers actor, worth an estimated $400 million, says the remake is giving him “better results” without having to do as much cardio or spend as much time in the gym.
He moved to Las Vegas this year with his wife Rhea Durham and their four children Ella, 19, Michael, 16, Brendan, 14, and Grace, 12, with the goal of giving their family the best lifestyle. They had previously lived in Los Angeles.
Pictured above is Mark Wahlberg’s daily routine, which he says keeps him productive and in better shape than ever. The Academy Award winner, worth an estimated $400 million, said: “I don’t have to do as much cardio, I don’t have to spend as much time in the gym, and I feel like I’m getting better results.”
The Transformers actor caused quite a stir when he revealed his workout plan in 2018 that had him getting up at 2:30 a.m. every day. In the new ‘toned down’ version, he gets up between 3:30 and 4:00 in the morning. The actor is pictured above on Wahl Street, a series that follows him as he tries to run his business.
In an interview with the Wall Street Journal On his productivity, the Transformers star said he gets more done when it’s “consistent with my routine.”
‘Get enough rest, really stay focused. My spirituality, my faith has to be the center of everything.’
On the new plan, he added: “I don’t have to do as much cardio, I don’t have to spend as much time in the gym, and I feel like I’m getting better results.”
Academy Award winner day kicks off around 3:30-4am, before taking supplements, grabbing an espresso, and heading to the gym.
He exercises for about an hour and a half, varying the exercises depending on the upcoming roles. Generally, however, the regimen focuses on weight training.
He also goes to the golf course before his eating window starts at noon and ends at 6pm.
On days when he trains the hardest at the gym, The Gambler actor restricts his eating window by an extra hour or two.
Wahlberg was introduced to intermittent fasting by his friend and media agency CEO Ari Emanuel.
Followers of the method say it reduces inflammation, reduces the risk of conditions like arthritis, and can even stimulate muscle growth by affecting hormones.
But they also warn of unpleasant side effects, including hunger pangs, which take about a month to wear off as the body adjusts to the change.
Wahlberg is known to follow a high-protein diet consisting of turkey burgers, egg whites, meatballs, and chicken.
Their carbohydrate sources are usually rice, potatoes, and oats.
The diet plan and the volume of food consumed varies depending on whether you are trying to change your body for a new movie role.
For her role in Pain and Gain in 2013, Wahlberg binged on ten meals a day to gain 47 pounds.
But for his 2016 role in Deepwater Horizon, where he needed to be heavy and out of shape, he switched to gorging himself on fried food, wine and beer.
The actor-turned-businessman added that his bedtime is set for 7:30 p.m.
When asked about the early mornings, he said: ‘In the morning, when you get up early, there is no one around.
“I check all my emails and communicate with everyone I work with on various aspects.
“I can make a lot of those calls in the morning, if I’m going to and from the golf course or when I’m in the car.”
He said he does intermittent fasting at least five days a week.
To relax, the actor says he likes to go swimming in a nearby lake. He also sees a physical therapist to help with back problems.
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