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

• Grillo’s physique is a combination of genetics, discipline, and an adapted lifestyle.
• His methods can inspire but should be tailored to individual needs and capacities.

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Takeaways

Here are the up to 8 key points summarizing the video section:

• 💪 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.

• 🍵 Bulletproof Coffee as Breakfast: Includes ghee (butter without milk solids) and collagen protein, providing ~300-400 calories, but not technically breaking a fast.

• 🏋️‍♂️ Workout Routine: Trains for 2.5 hours, close to a fasted state, with a light protein shake (~1 hour after) to stop muscle breakdown.

• 📉 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.

• 🥩 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.

• 🚫 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.

• 💧 Hydration Approach: Drinks water when thirsty, rather than forcing a high intake, highlighting the importance of hydration while also acknowledging potential overhydration issues.

• 🍝 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.