In Australia, intermittent fasting, calorie counting, and eating plenty of chicken have helped Hugh Jackman lose weight and maintain a toned body at the age of 55. The actor has been synonymous with Wolverine since he first portrayed the character in X-Men in 2000. Nearly 25 years later, the Australian star isn’t ready to hang up his claws. In 2023, Jackman began training again to reprise his role in Deadpool & Wolverine. Here’s a look at the diet and exercise regime that helped him achieve his physique:
Calorie Counting
In March 2023, Jackman shared photos of the six meals he consumed daily while preparing for Deadpool 3.
The meal containers were labeled with calorie counts and included:
– Black bass with vegetable rice and herb sauce (2,000 calories)
– Salmon with potatoes and hot sauce (2,100 calories)
– Two portions of chicken burgers with sweet potato (1,000 calories each)
– Two servings of beef and noodles (1,100 calories each)
Altogether, Jackman consumed 8,300 calories daily.
According to the Dietary Guidelines for Americans 2020-2025, the recommended daily caloric intake depends on age, gender, height, weight, and physical activity. For active men aged 51-55, about 2,800 calories per day is recommended. This means Jackman consumed enough calories daily to fuel three men of his age.
At times, however, Jackman experienced severe calorie deficits. In a January Instagram post, he shared smaller meals consisting of a piece of cod and a few asparagus spears or a small portion of broccoli with cheese. Though it’s unclear how many meals he ate daily, experts estimated each portion contained 130-150 calories, resulting in a significant calorie shortfall. Extreme low-calorie diets like this are only recommended for individuals experienced in weight loss or under professional supervision.
Protein-Rich Diet
In a 2023 interview, Jackman revealed that he prepared for his return as Wolverine by increasing his protein intake “the traditional way” — eating plenty of chicken rather than using steroids. Steroids are chemicals, often hormones, produced naturally by the body to support growth, development, and reproduction. Synthetic steroids, such as corticosteroids and anabolic steroids, are also available.
Jackman mentioned he kept a protein shake next to his bed. “If I wake up in the middle of the night, I’ll drink it before going back to sleep,” he explained, noting that this helps with muscle recovery and metabolism.
Strict Eating Schedule
To achieve Wolverine’s physique, Jackman practiced intermittent fasting, refraining from eating for 16 hours daily and consuming all meals within the remaining 8-hour window. “I feel much better doing it. I sleep a lot better,” Jackman said.
This method, known as the 16:8 diet, limits eating to a specific window (6-8 hours) and fasting for the rest (16-18 hours). It encourages the body to switch from glucose-based energy to ketone-based energy, reducing stress, lowering the risk of cancer and obesity, and extending lifespan.
However, experts caution that intermittent fasting can lead to weight gain for some people, as long periods of fasting may trigger overeating afterward. Consuming more calories than the body needs can increase fat levels, even with a 12-16 hour fasting routine.
Fasting for extended periods can also cause low blood sugar, leading to dizziness, headaches, nausea, and fatigue. Individuals with preexisting conditions should consult a doctor before attempting intermittent fasting, as it may pose risks for those with Type 1 diabetes.
Consistent Workouts
Jackman’s workout routine includes push-ups, bench presses, and a variety of weightlifting exercises. His gym strategy involves starting with lighter weights to warm up — a technique he learned from athletes — to prepare his body for heavier lifts.
His trainer, David Kingsbury, created an 8-week “progressive overload plan” for Jackman. This involved starting with lighter weights, gradually increasing the load, and reducing the repetitions over time. The plan required consistent training five days a week, with two days for rest.
His time on Broadway also kept him active. From late 2021 to early 2023, Jackman starred in the musical *The Music Man*, which involved extensive singing and dancing. He credited rehearsals and performances for maintaining his fitness.
“Performing eight shows a week of singing and dancing kept me in shape. It was a great starting point for further training,” he said.
