Whenever Tom Holland appears on the big screen, people always notice his lean, well-balanced physique, which makes many think that Spider-Man must follow a strict diet. But sport physiologist and co-founder of RP, Dr. Mike Israetel, revealed a completely different story. 

On November 7, 2025, Dr. Israetel posted a video on his YouTube channel titled “Exercise Scientist Critiques Tom Holland’s Unstructured Diet and Training.”

The video was based on Holland’s January 2, 2025, interview with Men’s Health, in which it was noted that Holland’s diet is not too strict and has a very normal eating habit.

So, according to Dr. Israetel’s video, the 28-year-old actor’s daily diet consists of:

• For breakfast: A bowl of porridge with fruits and nuts, along with a protein shake.
• For lunch: The actor said, “If I am not bulking, I’ll skip lunch.”
• For dinner, He went to his brother Sam’s house and ate “whatever it is that he’s been cooking.”

The Spider-Man actor also revealed that he eats “a healthy amount of vegetables,” and by “healthy,” he means a lot of veggies. Apart from this, Holland also believes in indulgence, so he often munches on cheat meals.  

The actor follows a small but well-proven supplement stack, which contains:

• Protein 
• Creatine

This is typically what the British actor's daily diet consists of. But to maintain his physique, he also follows a special training regimen. 

Tom Holland’s training routine

In the video, Dr. Israetel notes that at 28, Tom Holland follows a CrossFit workout called “Cindy.” The actor tries to complete as many rounds as possible in 20 minutes. One round of Cindy includes exercises like:

• 10 pull-ups
• 10 push-ups
• 15 squats 

Holannd also said, “Sometimes, if I'm feeling really tired, I'll do one round on the minute every minute.”

After getting to know this fitness expert, Israetel suggested that although the workout is quite efficient, one thing is missing: it doesn’t train the posterior chain, such as the lower back and hamstrings. To address this, he recommended adding heavy pulling movements, like high-rep deficit deadlifts or stiff-legged deadlifts, to make it perfectly balanced. 

Apart from this, the co-founder of RP also showed that Holland is practicing gymnastics and that the actor is doing circuit training. This includes movements with:

• Kettlebells
• Pullups

So, this combination of mindful eating, daily exercise, and an active lifestyle helps him maintain a well-balanced, lean physique.

Follow Bodybuilding Bros for more

Written by

Supradeep Dutta

Edited by

Souvik Roy