The Wolverine Diet— What You Need To Know—4,000 Calories A Day

Have you ever wondered what Hugh Jackman did to look like he did for the Wolverine? It was a combination of diet and workout, but today we will look at his diet.

The Wolverine Diet?

The wolverine diet is the diet Hugh Jackman used when playing his iconic role as the Wolverine in the X-Men series to get muscular. The diet helps burns more energy by keeping all of your eating inside of a continuous eight-hour window and fasting for the other sixteen hours. As with most diets, stay away from trans fats.

Examples of the Wolverine Diet?

Although what is in the diet may change, some things don’t. The first constant is approximately four thousand calories spread across the eating window. Second is spread the food across multiple meals so, you don’t have to eat it all at once.

Example Meal Plans.

An example meal from Gym Junkies ^[1]

“Meal 1

• 6 whole eggs
• 3 pieces toast

Meal 2

• 5 oz. lean ground beef
• 10 oz. potato
• 1 tablespoon olive oil
• Broccoli

Meal 3

• 6 oz. skinless chicken thigh
• 1 cup rice (cooked)
• ½ avocado
• Green beans

Meal 4 (pre-workout)

• 1 scoop whey protein
• 1 cup oats
• 1 tablespoon peanut butter

Intra-workout shake

• 1 scoop carb powder (50 grams carbs)
• 1 scoop whey protein

Meal 5

• 5 oz. lean ground beef
• 10 oz. potato
• 1 tablespoon olive oil
• Spinach

Meal 6

• 6 oz. skinless chicken thigh
• 1 cup rice (cooked)
• ½ avocado
• Bell peppers”

another meal plan from Insider ^[2]

“Meal 1: He kicked off the Wolverine diet with a big bowl of oatmeal and blueberries and two eggs.

Meal 2: A few hours later, before his workout, he had a 10-ounce steak, a sweet potato, one cup of steamed broccoli, and a Greek salad with peppers, feta cheese, and olive oil.

Meal 3: After a session in the weight room, he had chicken breast, brown rice, more Greek salad.

Meal 4: Shortly after, it was a snack of a protein shake and 1 cup of mixed nuts.

Meal 5: For dinner, Soueid sat down to a steamed tilapia fillet, fresh avocado, and even more steamed broccoli.”

And meal 6 being some nuts.

All that matters is that you have the proper amount of protein and that you don’t eat a lot of processed food, but instead you eat “clean” food. Clean food according to Mayo Clinic, is “The fundamentals of eating clean encourage you to consume more whole foods.. and limit highly processed snack foods, sweets and other packaged foods. “What does it mean to eat clean?” Mayo Clinic, 14 Aug. 2020.”

Get Started With the Diet

Plan your diet. The wolverine diet consists of a person eating their 4,000 calories split into 6 meals over a period of 8hrs and not eating anything else in the other 16hrs.

“For the Wolverine Diet, what’s important isn’t only what types of food he eats, but also when he eats. How the heck could a person like Jackman consume that many calories without putting on hardly ANY fat? In recent interviews, Jackman claims that he implements a “16-8″ dietary routine. What this essentially means is that Jackman fasts for 16 hours and eats during an 8 hour period. ^[3]”

One idea to keep in mind is in order to burn fat the total consumption of calories has to be less than the total amount of calories burnt.  Jackman did not become shredded just because of his diet it was also because of his workout. Just because you have a good diet does not mean you will look like Jackman.