Frank Grillo's Unique Fitness and Diet

Oct 21, 2024

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.

Takeaways

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

  • πŸ’ͺ 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.

  • πŸ‹οΈβ€β™‚οΈ Workout Routine: Trains for 2.5 hours, close to a fasted state, with a light protein shake (~1 hour after) to stop muscle breakdown.

  • πŸ“‰ 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.

  • πŸ₯© 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.

  • πŸ’§ 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.