Rob Mcelhenney's Diet And Workout Plan Secrets

Rob McElhenney's transformation from fat to ripped has caught many by surprise. The American actor, producer, director, and screenwriter underwent a series of physical transformations for his role as Mac on the TV sitcom 'It's Always Sunny in Philadelphia'. To play the character, he intentionally gained 60 pounds by consuming four 1,000-calorie meals a day. However, he later lost this excess weight and built muscle through a strict diet and workout plan.

McElhenney's weight loss journey began with a focus on reducing his calorie intake. He cut out sugar, alcohol, fast food, and trans fats, and avoided eating after 7 pm. His diet consisted mainly of chicken breast, vegetables, and brown rice, with the occasional Big Mac or doughnut. In addition, he followed a high-protein, low-carb, and low-fat diet.

To complement his diet, McElhenney adopted an intense six-day weightlifting regimen, running three miles a day, and working with a personal trainer. His workout routine included exercises such as bench presses, deadlifts, squats, and bicep curls, with a focus on compound lifts and super high reps.

McElhenney's dedication to his physical transformation is evident, and he has been open about the sacrifices he made to achieve his fitness goals. He also highlights the importance of sleep, stating that he slept nine hours a night during this period.

Rob McElhenney's diet

McElhenney's diet was designed by a nutritionist to be high in protein, low to medium in carbohydrates, and low in fat. He also took supplements, including Conjugated Linoleic Acid (CLA), L-Carnitine, Beta-Alanine, and Creatine.

He also had a personal chef to help him prepare his meals.

Rob McElhenney's workout routine

McElhenney's workout routine involves hitting the gym around six times a week, focusing on different body parts each day. He recommends working with a personal trainer and hitting different gym sessions. Here's a breakdown of his weekly routine:

Monday: Push Routine

• Bench Press (5 sets, 15 reps)
• Bench Press (1 set to failure)
• Seated Shoulder Press (3 sets, 25 reps)
• Weighted Tricep Dips (3 sets, 30 reps)
• Standing Cable Crossovers (5 sets, 50 reps)
• Cable Tricep Extensions (5 sets, 50 reps)
• Seated Dumbbell Raises (5 sets, 50 reps)

Tuesday: Pull Routine

• Barbell Deadlifts (5 sets, 10 reps)
• Barbell Deadlifts (until failure)
• Weighted Chin-Ups (3 sets, 25 reps)
• Chest Supported Rows (3 sets, 30 reps)
• Shrugs (5 sets, 50 reps)
• Standing Barbell Curls (5 sets, 50 reps)
• Standing Cable Reverse Fly (5 sets, 50 reps)

Wednesday: Legs Routine

• Back Squat (5 sets, 15 reps)
• Back Squat (1 set to failure)
• Barbell Good Mornings (3 sets, 25 reps)
• Leg Press (3 sets, 30 reps)
• Reverse Hyperextension (5 sets, 50 reps)
• Seated Leg Curl (5 sets, 50 reps)
• Seated Calf Raise (5 sets, 50 reps)

Thursday: Push Routine

• Standing Overhead Press (5 sets, 15 reps)
• Standing Overhead Press (1 set to failure)
• Incline Bench Press (3 sets, 25 reps)
• Close Grip Bench Press (3 sets, 30 reps)
• Seated Machine Fly (5 sets, 50 reps)
• Standing Tricep Pushdown (5 sets, 50 reps)
• Standing Cable Lateral Raises (5 sets, 50 reps)

Friday: Pull Routine

• Barbell Snatch Grip Deadlift (5 sets, 15 reps)
• Barbell Snatch Grip Deadlift (1 set to failure)
• Barbell Rows (3 sets, 25 reps)
• Weighted Pull-Ups (3 sets, 30 reps)
• Single Arm Rows (5 sets, 50 reps)
• Incline Dumbell Curl (5 sets, 50 reps)
• Seated Machine Reverse Fly (5 sets, 50 reps)

Saturday: Legs Routine

• Front Squat (5 sets, 15 reps)
• Front Squat (1 set to failure)
• Romanian Deadlifts (3 sets, 25 reps)
• Barbell Hip Thrusts (3 sets, 30 reps)
• Romanian Deadlifts (25 reps)
• Dumbbell Lunges (5 sets, 50 reps)
• Seated Leg Extensions (5 sets, 50 reps)
• Hanging Leg Raises (5 sets, 50 reps)

Sunday: Rest

In addition to his rigorous weight training, McElhenney also ran three miles every day. He also emphasises the importance of getting nine hours of sleep each night.

Rob McElhenney's weight loss

Diet Plan

McElhenney's weight loss diet was centred around consuming fewer calories than he burned. He followed a high-protein, low-to-medium carbohydrate, and low-fat diet. His meals typically consisted of chicken breast, vegetables, and brown rice, with the occasional McDonald's meal to meet his high-calorie goals. To lose weight, he also cut back on sugar, alcohol, fast food, and trans fats.

Workout Routine

McElhenney's workout routine was intense and required a significant amount of commitment. He lifted weights six days a week, focusing on different muscle groups each day. His routine included:

• Day 1: Chest and shoulders (e.g. incline dumbbell presses, bench presses)
• Day 2: Back and arms (e.g. deadlifts, barbell rows, bicep curls)
• Day 3 and 6: Core and calisthenics (e.g. jump squats, planks, burpees)
• Day 4: Shoulders and arms (e.g. kettlebell swings, overhead presses)
• Day 5: Legs (e.g. calf raises, leg presses, squats)

In addition to weight training, McElhenney also ran three miles a day and prioritised getting nine hours of sleep each night.

Results

McElhenney's dedication to his fitness goals paid off, as he lost 23 pounds in a month after the seventh season of "It's Always Sunny in Philadelphia" and continued to lose weight over the following year. His transformation was so impressive that it sparked interest from people all over the internet, including former Philadelphia Phillies second baseman Chase Utley.

Rob McElhenney's exercise routine

McElhenney's workout routine involves hitting the gym around six times a week, with a focus on hitting body parts like legs twice a week. He works with a personal trainer and hits different gym sessions to stay motivated.

Monday: Push Routine

• Bench Press (5 sets, 15 reps)
• Bench Press (1 set to failure)
• Seated Shoulder Press (3 sets, 25 reps)
• Weighted Tricep Dips (3 sets, 30 reps)
• Standing Cable Crossovers (5 sets, 50 reps)
• Cable Tricep Extensions (5 sets, 50 reps)
• Seated Dumbbell Raises (5 sets, 50 reps)

Tuesday: Pull Routine

• Barbell Deadlifts (5 sets, 10 reps)
• Barbell Deadlifts (until failure)
• Weighted Chin-Ups (3 sets, 25 reps)
• Chest Supported Rows (3 sets, 30 reps)
• Shrugs (5 sets, 50 reps)
• Standing Barbell Curls (5 sets, 50 reps)
• Standing Cable Reverse Fly (5 sets, 50 reps)

Wednesday: Legs Routine

• Back Squat (5 sets, 15 reps)
• Back Squat (1 set to failure)
• Barbell Good Mornings (3 sets, 25 reps)
• Leg Press (3 sets, 30 reps)
• Reverse Hyperextension (5 sets, 50 reps)
• Seated Leg Curl (5 sets, 50 reps)
• Seated Calf Raise (5 sets, 50 reps)

Thursday: Push Routine

• Standing Overhead Press (5 sets, 15 reps)
• Standing Overhead Press (1 set to failure)
• Incline Bench Press (3 sets, 25 reps)
• Close Grip Bench Press (3 sets, 30 reps)
• Seated Machine Fly (5 sets, 50 reps)
• Standing Tricep Pushdown (5 sets, 50 reps)
• Standing Cable Lateral Raises (5 sets, 50 reps)

Friday: Pull Routine

• Barbell Snatch Grip Deadlift (5 sets, 15 reps)
• Barbell Snatch Grip Deadlift (1 set to failure)
• Barbell Rows (3 sets, 25 reps)
• Weighted Pull-Ups (3 sets, 30 reps)
• Single Arm Rows (5 sets, 50 reps)
• Incline Dumbell Curl (5 sets, 50 reps)
• Seated Machine Reverse Fly (5 sets, 50 reps)

Saturday: Legs Routine

• Front Squat (5 sets, 15 reps)
• Front Squat (1 set to failure)
• Romanian Deadlifts (3 sets, 25 reps)
• Barbell Hip Thrusts (3 sets, 30 reps)
• Romanian Deadlifts (25 reps)
• Dumbbell Lunges (5 sets, 50 reps)
• Seated Leg Extensions (5 sets, 50 reps)
• Hanging Leg Raises (5 sets, 50 reps)

Sunday: Rest

In addition to weight training, McElhenney also incorporates a 3-mile run into his daily routine. He also mentions the importance of getting 9 hours of sleep each night to allow his muscles to recover.

Rob McElhenney's lifestyle

McElhenney's lifestyle choices have been influenced by his dedication to his craft, and he has gained and lost weight for various roles. For example, between the sixth and seventh seasons of 'It's Always Sunny in Philadelphia', he gained 60 pounds by consuming four 1,000-calorie meals a day. He then lost 23 pounds in a month after filming the seventh season and continued to lose weight over the next year.

To achieve his weight loss goals, McElhenney adopted a strict diet and workout routine. He cut out sugar, alcohol, fast food, and trans fats. His diet consisted mainly of chicken breast, vegetables, and brown rice, with the occasional Big Mac or three doughnuts. He also took supplements such as Conjugated Linoleic Acid (CLA) and L-Carnitine to boost fat burning and cognitive function.

McElhenney's workout routine was intense and required a lot of commitment. He weight-trained six days a week, targeting different muscle groups each day. He also ran three miles a day and made sure to get nine hours of sleep every night.

While achieving his fitness goals, McElhenney also took up other activities like golf, pilates, and yoga to improve his flexibility and overall performance. He has maintained his discipline and commitment to a healthy lifestyle, showcasing his dedication to his craft and well-being.

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