Madeleine Hull
Chris Pratt is an American actor known for his roles in Marvel's Guardians of the Galaxy, The Lego Movie, and Jurassic World. Before landing these roles, Pratt was known as a chubby goofball for his portrayal of Andy Dwyer in the comedy series Parks and Recreation. Over the years, Pratt has undergone an inspiring physical transformation, losing 60 pounds in just six months for his role in Guardians of the Galaxy. In this paragraph, we will discuss how to diet like Chris Pratt and outline the steps he took to achieve his fitness goals.
| Characteristics | Values |
|---|---|
| Weight loss | 60 lbs in 6 months |
| Workout sessions per week | 4-6 |
| Workout types | P90X, running, swimming, boxing, kickboxing, triathlon, mountain biking, weightlifting, calisthenics, treadmill, rowing, high-intensity interval training |
| Caloric intake | 4,000 calories a day |
| Water intake | One glass for every pound he weighed |
| Diet | High-protein foods like steak, fish, chicken breast, whole eggs, veggies, fruits, nuts, seeds, and low-carb foods like brown rice, sweet potatoes, broccoli, spinach, oatmeal, and berries |
| Diet | Replaced dairy with healthy fats like avocado, nuts, coconut oil, and grass-fed butter |
| Diet | Ate complex carbs like oatmeal, sweet potatoes, and brown rice |
| Diet | Ate whole foods like meat, fish, avocados, and broccoli |
| Diet | Avoided refined carbs and fried foods |
| Workout regimen | Designed by Duffy Gaver |
| Diet plan | Created by nutritionist Phil Goglia |
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What You'll Learn
Increase your daily water intake
To diet like Chris Pratt, increasing your daily water intake is essential. Pratt himself drank a significant amount of water while training for his role as Star-Lord in the Marvel film "Guardians of the Galaxy." He claimed to drink well over 100 glasses of water daily, which equates to about 256 ounces or more. However, it's important to note that consuming such extreme amounts of water can be hazardous to your health, leading to water poisoning and potentially causing confusion, nausea, seizures, and even brain damage or death.
So, how much water should you aim for if you want to follow Pratt's diet? The answer depends on various factors, including your body weight and activity level. A general rule of thumb is to drink enough water so that you're never thirsty and your urine is light yellow or clear. Most health authorities recommend drinking at least eight 8-ounce glasses of water per day, which equals about 2 liters or half a gallon.
To calculate a more personalized water intake recommendation, you can consider your body weight. According to some sources, you should aim for about half an ounce to an ounce of water per pound of body weight. So, if you weigh 150 pounds, you should drink between 75 and 150 ounces of water per day. This range ensures you're adequately hydrating your body without overdoing it.
Additionally, if you engage in intense physical activities or follow a high-protein diet, you may need to increase your water intake further. This is because physical activity can lead to fluid loss through sweating, and a high-protein diet tends to be diuretic, causing your body to excrete more water. In such cases, listening to your body and adjusting your water intake accordingly is essential.
While increasing your water intake, it's crucial to be mindful of potential signs of overhydration, such as frequent urination, bloating, nausea, or headaches. Remember, moderation is key, and it's always better to consult with a healthcare professional to determine the optimal water intake for your specific needs.
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Focus on protein-rich foods
To diet like Chris Pratt, it's important to note that he focused on protein-rich foods as part of his weight loss journey. Pratt's diet plan was created by nutritionist Phil Goglia, who recommended a daily intake of 4,000 calories and lots of water.
Pratt's diet included protein-rich foods such as steak, fish, chicken breast, and whole eggs. These foods provided him with the necessary amino acids to support muscle growth and repair, which was crucial for his intense workout regimen. The actor also included low-carbohydrate options like brown rice, sweet potatoes, broccoli, spinach, oatmeal, and berries. This helped him maintain stable energy levels without spiking his insulin levels, which can lead to fat storage.
It's worth noting that Pratt's diet was tailored to his specific needs and activity level. As a result, he worked closely with a nutritionist to ensure he was getting adequate nutrition while staying within his calorie goals. This personalised approach is essential for anyone looking to emulate Pratt's diet because everyone's calorie and macronutrient needs are unique.
In addition to protein-rich foods, Pratt also prioritised healthy fats. He replaced dairy products with foods like avocado, nuts, coconut oil, and grass-fed butter. This swap provided him with essential fatty acids, which have anti-inflammatory properties and support overall health.
Finally, while Pratt focused on whole foods, he also allowed himself occasional indulgences. He understood the importance of a healthy relationship with food and incorporated "cheat meals" into his diet. This flexibility helped him stay motivated and satisfied while still achieving his weight loss goals.
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Cut out refined carbs
To diet like Chris Pratt, you should consider cutting out refined carbs. Refined carbohydrates are often found in processed foods such as white bread, pastries, pasta, cookies, cakes, and breakfast cereals. These are simple carbohydrates that have been stripped of their natural fibre and nutrients during processing, leaving only sugar and starch. This makes them quickly digested and absorbed by the body, causing spikes in blood sugar and insulin levels.
Pratt's diet plan, created by nutritionist Phil Goglia, included low-carb foods like brown rice, sweet potatoes, broccoli, spinach, oatmeal, and berries. These are complex carbohydrates that are high in fibre and take longer to digest, providing a slower release of energy and helping you feel fuller for longer. They also contain essential vitamins and minerals that support overall health and well-being.
By cutting out refined carbs, you can stabilise your blood sugar levels, reduce cravings, and improve your energy levels. It can also help reduce the risk of health issues such as diabetes, heart disease, and weight gain.
However, it is important to note that not all carbs are bad. Carbohydrates are a vital source of energy, and complex carbs can provide essential nutrients and fibre. Therefore, it is not necessary to completely avoid carbs, but rather to make healthier choices and opt for complex carbohydrates over refined ones.
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Do high-intensity interval training (HIIT)
To diet like Chris Pratt, you can follow his high-intensity interval training (HIIT) regimen. HIIT involves short bursts of intense or explosive anaerobic exercise, followed by brief periods of recovery. This strategy saves time, as you don't need to work out for as long as you would with a steady-pace workout.
A typical HIIT session consists of a warm-up, followed by high-intensity exercises, then medium-intensity exercises for recovery, and finally, a cool-down period. The high-intensity exercises should be done at maximum intensity, while the medium-intensity exercises should be at about 50% intensity. The number of repetitions and the length of each exercise will depend on the specific workout, but it can be as little as three repetitions with just 20 seconds of intense exercise. For example, a study by Ritsumeikan University Professor Izumi Tabata used 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles).
HIIT can be done with any type of cardio workout, such as running, using a stair-climbing machine, rowing, or jumping rope. It can also be done outdoors by running or biking, or even by trying to chase your dog for each speed interval! If you're a beginner, you can start slowly with just 3-4 speed intervals and then increase the intensity as you get better.
Chris Pratt's HIIT workouts helped him lose 60 pounds in 6 months for his role in "Guardians of the Galaxy". He combined HIIT with other workouts like P90X, running, swimming, boxing, kickboxing, and even a triathlon. He also followed a strict diet plan, giving up unhealthy eating habits and increasing his water intake.
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Work with a personal trainer
To get in shape for his role in *Guardians of the Galaxy*, Chris Pratt worked with celebrity trainer and former Navy Seal, Duffy Gaver. Gaver has trained numerous celebrities, including Brad Pitt, Scarlett Johansson, Channing Tatum, and Chris Hemsworth.
Pratt trained under Gaver's guidance for five months, working out four to six times per week. Gaver described Pratt as a highly disciplined client with an excellent work ethic. According to Gaver, the first two months focused on bodybuilding-type workouts, while the next two months combined bodybuilding and conditioning. The final month consisted mainly of conditioning, including cardio circuits, swimming, mountain biking, and faster-timed sessions.
Pratt's training regimen included upper-body and conditioning workouts, with specific instructions for performing straight sets and circuits. He also incorporated boxing into his routine for physical and mental health benefits, as well as practical applications.
In addition to his intense workout routine, Pratt followed a strict diet plan created by nutritionist Phil Goglia. This diet included protein-rich foods such as steak, fish, chicken breast, whole eggs, and low-carb options like brown rice, sweet potatoes, broccoli, spinach, oatmeal, and berries. He also increased his water consumption and cut out alcohol for eight months during his training.
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Frequently asked questions
Chris Pratt lost 60 pounds for his role in Guardians of the Galaxy.
To lose weight, Chris Pratt gave up unhealthy eating habits and switched to nutritious foods like veggies, fruits, nuts, and seeds. He also included protein-rich foods such as steak, fish, chicken breast, and eggs.
Chris Pratt did a lot of different workouts to lose weight, including P90X, running, swimming, boxing, kickboxing, and a triathlon. He also did high-intensity interval training, like mountain climbers, burpees, and jumping lunges.
