Because of his commitment to longevity and staying healthy, Sylvester Stallone, now 78, still keeps the body of an action hero. He is fueling it all with a high protein diet and five days of workouts per week.
So, what’s the secret behind his incredible shape? Can you replicate what he is doing to get an action hero body ? We examine Stallone’s diet, exercise regimen, and how novices might incorporate some of it for healthy aging.
We’ll also talk about whether medical treatments might be giving him an extra boost – and what that means for your own expectations.
Silvester Stallone’s Healthy Diet
To preserve lean muscle mass and promote metabolic health, Stallone eats a diet rich in protein, fiber and complex carbs.
Breakfast – For breakfast, Stallone’s usually has three egg whites and half a yolk, Irish oatmeal, and toasted rye bread. He also has a few fresh figs or a papaya. This breakfast provides high-quality protein, complex carbohydrates, and fruits high in antioxidants.
Lunch – His lunch consists of roasted skinless chicken served alongside summer squash, a leafy salad and again some figs. The lunch is again high in protein as well as fiber to aid muscle repair.
Dinner – For dinner, Stallone opts for a high-fiber toasted bread topped with fresh vegetables and an occasional serving of veal. He avoids processed foods and refined sugars to promote long-term metabolic function and sustained energy.
Stallone’s workout routine
The intensity and volume that he used to train for “Rambo” in his younger years are long gone, but he still trains more intense than a lot of younger guys. He uses a 5 day split routine:
Monday: Chest, Back, and Abs
Incline bench press – 4×10
Dumbbell flys – 4×12
Bench press – 5×8
Wide-grip chin-ups – 6×10
Bent-over one-arm lateral raises – 4×10
Close-grip seated rows – 4×10
Raised leg crunches – 3×10
Tuesday: Shoulders, Arms, and Abs
Military press – 4×10
Side lateral raises – 4×12
Bent-over dumbbell flys – 5×8
Barbell curls – 3×10
Incline dumbbell curls – 3×10
Concentration curls – 3×12
Lying dumbbell raises – 3×10
Cable pull downs – 3×10
Decline bench sit-ups – 3×10
Oblique crunches – 3×8
Wednesday: Legs
Standing calf raises – 4×12
Incline leg press – 4×10
Squats – 4×10
Seated leg extensions – 4×10
Leg curls – 4×12
Leg extensions (without machine) – 4×12
Stiff-leg deadlift – 4×12
Thursday: Rear Delts, Traps, Abs
Bent-over rear-delt raises – 4×10
Cable crossovers – 4×12
Reverse pec-deck flys – 5×12
Barbell shrugs – 4×10
Upright rows – 4×10
Cable rows to neck – 4×10
Oblique crunches – 4×10
Ab crunches – 4×10
Cable crunches – 4×12
Friday: Cardio(Boxing)
Boxing provides a full-body workout, working both on strength and cardiovascular fitness by engaging numerous muscles, coordination and stamina.
Is he natural ?
There have been rumors that Stallone has been using testosterone replacement therapy (TRT) and even admitted to using human growth hormone (HGH) in the past. Both can aid muscle mass and recovery, beneficial for older adults.
TRT and HGH are medical procedures requiring physician supervision . They’re not shortcuts or replacements for regular exercise and a healthy lifestyle.
However if you are younger there are a number of ways you can enhance your natural testosterone production as well as growth hormone production.
Will this routine work for you
On first glance, the volume that Stallone uses is a bit high for natural trainees (which might prove his use of TRT). This routine might work for you if you lower the volume in half or train 3-4 days per week, eat a high protein, complex carb diet like he does and take enough rest.
So to sum it up, not only is Sylvester Stallone’s 78-year-old level of fitness impressive, but it also serves as evidence that becoming older does not equate to weakness. He has maintained both his appearance and performance well beyond what most people would expect from seventh-decade life because to a well-planned diet, organized resistance exercise, and unwavering discipline.
