Jacob Osborn

Brad Pitt's 'Fight Club' Diet & Workout Plan | Man of Many

We don’t want to give too much away, but “Once Upon a Time in Hollywood” finds stuntman Cliff Booth (played by Pitt) throwing down in some truly epic fight scenes. What’s more, it was decided that Pitt would tackle these fights himself, thereby eschewing the need for his own stunt double.

Brad Pitt’s ‘Fight-Ready’ Workout for “Once Upon a Time in Hollywood”

Two decades before he squared off against certain martial arts legends in “Once Upon a Time in Hollywood,” Pitt was swinging fists and taking blows in movies like “Fight Club” and “Snatch.” And while both Tyler Durden and Mickey O’Neil seem like the kind of guys who would and could eat whatever they wanted, their care-free attitudes didn’t interrupt the actor’s dedicated diet plan.

Brad Pitt’s “Fight Club” Diet

  • Eggs – Pitt reportedly consumed six egg whites and seven yolks for breakfast. That’s a lot of protein.
  • Protein Shakes – When there wasn’t enough time to eat a week’s worth of eggs, Pitt chugged a protein shake instead.
  • Oatmeal – Keeping some of that cholesterol at bay, Pitt ate 75g of oatmeal with raisins.
  • Breakfast

  • Canned Tuna Fish – It might come in a can, but tuna fish is rich in heart-healthy omega-3 fatty acids.
  • Whole Wheat Pita Bread – Why eat tuna straight out of the can when you can throw it atop some whole wheat pita bread?
  • Snack #1

  • Chicken Breast – Pitt doubled down on this protein source by eating two at a time.
  • Brown Rice – If you’re going to eat rice, make it brown rice.
  • Pasta – Pitt alternated between brown rice and pasta as a lunch side.
  • Green Veggies – Here’s one food that no health expert argues with.
  • Lunch

  • Protein Bar – What better way to pump yourself up before a workout than with a protein bar?
  • Whey Protein Shake – When he felt like consuming his protein in liquid form, Pitt downed a shake instead.
  • Banana – This healthy fruit comes loaded with benefits.
  • Snack #2 (Pre-Workout)

  • Whey Protein Shake – Beefcake!!!
  • Banana – Easy on the banana intake, Mr. Pitt! Just kidding—he can eat all the bananas he wants.
  • Snack #3 (Post-Workout)

  • Grilled Fish – Like chicken breast or green veggies, this diet essential speaks for itself.
  • Chicken – When not in the mood for grilled fish, Pitt ate chicken instead.
  • Brown Rice or Pasta – You get the point.
  • Vegetables – Again, no need to explicate here.
  • Salad – This is basically another word for “diet.” Eat it.
  • Dinner

  • Casein Protein Shake – This dairy-derived protein is slow-digesting and high in quality.
  • Low-Fat Cottage Cheese – Pitt would eat this slow-releasing protein source as an alternative to his protein shake. Given how many protein shakes he was drinking, we don’t blame him.
  • Snack #4

    If you want to know what 5-6% body fat looks like, start streaming “Fight Club” at your earliest convenience. In the film, you’ll see Tyler Durden rocking the kind of abs that most men aspire to, but precious few achieve.

    Brad Pitt’s “Fight Club” Workout

  • Push-ups — Three sets of 25 reps
  • Bench press — 25, 15 and eight reps at 165, 195, 225 lbs
  • Nautilus press — 15 reps at 80, 100, 130 lbs
  • Incline press — 15 reps at 80, 100, 130 lbs
  • Pec deck — 15 reps at 60, 70, 80 lbs
  • Monday – Chest

  • 25 pull-ups — Three sets to fatigue
  • Seated rows — Three sets at 75, 80, 85 lbs
  • Lat pulldowns — Three sets at 135, 150, 165 lbs
  • T-bar rows — Three sets at 80, 95, 110 lbs
  • Tuesday – Back

  • Arnold press — Three sets at 55 lbs
  • Laterals — Three sets at 30 lbs
  • Front raises — Three sets at 25 lbs
  • Wednesday – Shoulders

  • Preacher curls — Three sets at 60, 80, 95 lbs
  • EZ curls cable — Three sets at 50, 65, 80 lbs
  • Hammer curls — Three sets at 30, 45, 55 lbs
  • Push-downs — Three sets at 70, 85, 100 lbs
  • Thursday – Biceps & Triceps

  • Treadmill — one hour at 80-90% of maximum heart rate
  • Friday & Saturday – Cardio

  • Binge-watch Brad Pitt movies
  • Sunday – Rest

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