Frank Grillo's Diet & Fitness Approach
Overview
- Frank Grillo, at 58, maintains a highly shredded physique, often appearing decades younger.
- His dietary approach is unconventional and involves philosophies that are not mainstream.
Key Dietary Habits
- Eating Frequency: Once a day.
- Bulletproof Coffee: Consumed in the morning with ghee and collagen protein.
- Not true intermittent fasting but works as a breakfast replacement.
- Ghee is rich in short-chain fatty acids beneficial for gut health.
- Gym Routine: Works out for 2.5 hours in a nearly fasted state.
- Post-Workout: Light protein shake just to stop muscle breakdown.
- Main Meal: Around 5 PM including 8 ounces of fish or beef, salad, and avocado.
- Appears to be in a significant caloric deficit.
- Wine Consumption: Occasionally indulges in wine, despite evidence suggesting alcohol is not beneficial for longevity.
Nutritional Philosophy
- Low-Carb, Ketogenic State: Achieved through his dietary habits.
- Protein Intake: Important to increase with age due to changes in muscle protein synthesis and breakdown.
- One Meal a Day: Works for him, but protein intake may need to be increased, possibly by doubling it.
Past Diet for Movie Training
- Ate every three hours, a lot of chicken and steak, to gain muscle mass.
- Responds well to high protein and frequent eating.
General Thoughts on Diet and Hydration
- Hydration: Drinks water only when thirsty, disagrees with over-hydration.
- Listen to Your Body: Avoids counting macros and scales.
Observations on Mediterranean Diet
- Fat Selection: Better in Mediterranean cultures compared to the US.
- Bread Affinity: Enjoys bread, olive oil, and red wine.
Suggestions for Older Adults
- Training Importance: Vital post-40, with increased protein needs.
- Diet Approach: Consider a low-carb Mediterranean diet, not necessarily one meal a day every day.
- Balance is key; avoid drastic caloric deficits.
Recommendations for Adopting Grillo's Approach
- Regular People: Adapt Grillo's style with modifications.
- Alternate between one or two meals a day and a more balanced intake.
- Surround workouts with additional protein and nutrients.
Personal Insights
- Grilloβs physique is a combination of genetics, discipline, and an adapted lifestyle.
- His methods can inspire but should be tailored to individual needs and capacities.
Takeaways
Here are the up to 8 key points summarizing the video section:
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πͺ Frank Grillo's Diet Overview: Eats once a day, with a light breakfast replacement (Bulletproof Coffee), a small protein shake post-workout, and a single main meal at 5:00 PM, consisting of 8oz fish/beef, salad, and avocado.
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π΅ Bulletproof Coffee as Breakfast: Includes ghee (butter without milk solids) and collagen protein, providing ~300-400 calories, but not technically breaking a fast.
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ποΈββοΈ Workout Routine: Trains for 2.5 hours, close to a fasted state, with a light protein shake (~1 hour after) to stop muscle breakdown.
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π Caloric Deficit: Likely in a significant calorie deficit (~1200-1500 calories) considering his training and low food intake, which may not be suitable for everyone.
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π₯© Protein Intake Concerns: As Frank is over 40, his protein needs may be higher to maintain muscle mass; increasing protein intake, especially with his intense training, is recommended.
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π« No Macro Counting: Frank doesn't track macros, carbs, or fats; instead, he listens to his body, which may not be suitable for everyone, especially those not in tune with their nutritional needs.
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π§ Hydration Approach: Drinks water when thirsty, rather than forcing a high intake, highlighting the importance of hydration while also acknowledging potential overhydration issues.
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π Mediterranean Influence: His diet reflects a low-carb, Mediterranean approach with an emphasis on olive oil, similar to his Italian heritage, which could be adapted by others in a more balanced, less extreme form.