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The Wolverine Diet

September 4, 2017

I recently saw Logan for the first time, and it was easily one of the best super hero movies I've ever seen. It was an absolute roller coaster of a movie and a fantastic finish to the series.


After watching it, I became interested in Huge Jackman's diet. After a Google search I came across "The Wolverine Diet", which is supposedly what he ate to prepare for his role in past Wolverine movies (he wasn't in as good of shape in Logan, for reasons). What I found was an extremely strict diet of protein/fat dense foods and veggies with little to no carbs. Jackman was essentially on an extremely strict ketogenic diet with periods of carb cycling.


Here it is:



It takes a very dedicated person to stick to such an extremely restrictive diet, and Jackman looked fantastic in his portrayal of Wolverine as a result.


I have also gone through phases in my life where I have eaten extremely strict, pretty much on par with wolverine's diet. I did this in preparation for powerlifting competitions in order to cut weight and it only lasted for a week or two. My goal was to quickly cut water retention by cycling out carbs and slowly tapering off of water in preparation for weigh ins. I never ate like that for extended periods of time though, as I personally found it to be mentally draining.


Hugh Jackman, on the other hand, pretty much eats like this all the time.

Which brings me to my point. A lot of people who are interested in shedding weight and getting jacked see a diet like Jackman's and can easily become intimidated and discouraged by how strict it is.


Fortunately, there is good news! You don't have to be that strict if you're just looking to get healthy and in shape. Sure, eating nutrient dense foods is important, so is avoiding foods rich in refined sugar and trans fats. You just don't have to be as locked down as Jackman or the Rock to get to your goals.


Being as strict as Huge Jackman in his Wolverine Diet isn't really necessary unless you are looking to compete in bodybuilding or have body fat around the 5-7% territory. Some people want that, most people don't.


So how should you eat if you're just looking to get in shape? Some people say eating strict is the way to go, others say what you eat doesn't matter, as long as you get all of your target macronutrients. The true answer is somewhere in the middle and is completely dependent on your body type, metabolism, and many other factors.


I'm going to show you an example of a regular day of eating for me, which I will end with a side by side picture of Jackman's body versus mine:


Meal 1:

3 Eggs 

1 Medium sized sausage link

1 Kiwi fruit

Kombucha and/or Chai Tea


Meal 2:

Tuna sandwich (tuna, mayo, spinach, on 100% whole wheat bread)

1 serving of almonds

1 serving of blueberries.


Meal 3:

Coach Bryan's Chili


Meal 4:

10 ounce steak

Spinach salad (spinach, raspberry vinegrette, raspberries, sliced almonds)


After Dinner Snack:

2 servings of Cashews


Looks like a healthy meal plan, right? Well, sometimes I don't feel like eating super clean and will occasionally eat pizza, Taco Bell, ice cream, cheesesteaks, burgers, or I'll drink beer or liquor.

I don't have a body quite like Hugh Jackman's. I'm carrying a little bit more body fat than he is, but I am quite happy with how I look, and in the end, that's all that matters.


The key is to train hard. Put in the work in the gym or at home and earn your calories. What you eat will matter much less when you stick to a training program.


Don't be so hard on yourself when you deviate from a healthy diet from time to time. I refer to my "cheat meals" as "treat meals", and I suggest you do the same.


Now go out there and get your goals!



In Strength,


Coach Bryan



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