Last updated on January 9th, 2021 at 12:01 pm
Jake Gyllenhaal got insanely ripped for his role in Southpaw.
He trained like a boxer, utilized multiple training sessions per day, and also dieted accordingly to have the physique to show for it all.
We saw a bunch of this research already in our original Jake Gyllenhaal Workout Routine and Diet article, but now we’re going to take another look at his nutrition and zoom in specifically on it to break it down for anyone trying to use some of the foundations that Gyllenhaal utilized.
Obviously Gyllenhaal has since stayed in great shape (even recently being challenged by Tom Holland to a t-shirt challenge and absolutely CRUSHING it) but you’d be crazy to not want to learn just how he shred down for Southpaw, considering that’s what landed him his physique to be able to maintain such physical performance and aesthetic.
We’ll be covering it again when we break down his diet plan below, but I do want to quote what we shared from Gyllenhaal in our original article so you know exactly how we’re breaking it down for you to be able to print out with your PDF and utilize.
Here’s how he started:
“Nutritionally, it was 6-7 meals a day, eating every three hours or so—often to both fuel for my next session and to get my energy back up from the previous session,”
To be clear he means he needed fuel for multiple sessions of training on the same day.
So keep that in mind when you go to try this style plan: Gyllenhaal was training at an INSANE volume.
He also tells us all about the actual foods he was eating as well:
“My diet would consist of lots of eggs, chicken, fish, bananas, apples, almonds, cacao beans, raisins, goji berries, rye bread, pasta, couscous and potatoes, and lots of steamed vegetables and salad: avocado, tomatoes, broccoli, and other dark-green leaves. Nothing was fried, and everything was as natural as possible. I would drink plenty of water throughout the day, as well.
Finally finishing off with some of his supplementation:
“In terms of supplements, there was vitamin D3 and vitamin C, and then also protein shakes.”
In reality, it’s nothing too crazy.
What it really came down to was his volume of training (activity level) and his adherence to the plan (no cheat meals/cheating/etc.).
Both of those on top of the fact that he likely had help with his caloric level breakdown and macronutrients and Gyllenhaal found himself in incredible shape.
Scroll down below and I break it all down for you a bit more so you can download it nice and clean and give it a shot if you’d like!
Jake Gyllenhaal Diet Plan
The Overall Diet Plan:
One Meal Template To Be Eaten Every Day
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Jake Gyllenhaal Diet Plan
Daily Menu Options: lots of eggs, chicken, fish, bananas, apples, almonds, cacao beans, raisins, goji berries, rye bread, pasta, couscous and potatoes, and lots of steamed vegetables and salad: avocado, tomatoes, broccoli, and other dark-green leaves.
Supplementation: Vitamin D3, Vitamin C and Protein Shakes
Eating Frequency: 6-7 meals a day, every 3 outs or so
Restriction: Nothing fried, everything natural as possible.
Water Goal: 1 Gallon or More throughout the day.
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