Sylvester Stallone has been an iconic face in Hollywood for his muscular physique and action-packed movies. Often compared with Arnold Schwarzenegger’s physique in the 90s, he maintained his own identity, workout, and diet.

Revealing some details about his iconic body for action movies, Sylvester Stallone discussed his diet in an old interview, now posted by Retro Hollywood Rewind on its Instagram channel.

The Rambo star said, “I overdo it on the weekends. During the week, it’s almost all protein, and by Friday night, I’m ravenous. And then I’ll bulk up, and then by Monday, I’m back on the regimen”. He continued by saying, “That way, my body at least is appeased a little bit. But never bulk up full. I did it once in a fist, and I've never had a more difficult time in my life”.

Talking about his calorie intake in a day, Stallone revealed, “I’ll be down to 1100 (calories) and then on the weekend, I could be up to like 9000. I mean, we’re talking tons of French toast. It’ll be like peanut butter in my hair!”

However, he kept changing his diet based on his movies. This is an instance of his diet plan around the time of Expandables and Rambo 4:

• His pre-breakfast meal was a glass of liquid aminos.
• For breakfast, he used to consume Irish oatmeal, 3 egg whites and half a yoke, a few figs, fresh papaya, and toasted pumpernickel bread.
• For lunch, he mainly ate broiled skinless chicken, figs, salad, berries, and roasted summer squash.
• Dinner was simple with broiled fish, salad, and fiber-rich toasted bread.

Even his Rocky IV co-star, Dolph Lundgren, once praised Stallone for influencing his diet and training. Lundgren said the Rocky star pushed him to eat more protein and calories, and to split his daily meals, to build a physique suitable for Ivan Drago.

Along with his diet, Sylvester Stallone also followed a structured workout routine for his action movies.

Sylvester Stallone's workout plan

His exercises helped him look explosive, fight-ready, and agile. This is the list of his weekly workouts.

Monday:

• Flat dumbbell press.
• Incline barbell press.
• Car crossover.
• Seated cable rows.
• Wide-grip pull-ups

Tuesday:

• Rear delt flyes
• Seated dumbbell press
• Barbell curls
• Concentration curls
• Overhead dumbbell extension.

Wednesday: mainly for cardio

• Jogging
• Shadowboxing
• Bag work
• Core circuit line, planks, leg raises, and crunches.

Thursday:

• Incline dumbbell press
• Dips
• Machine chest press
• Barbell rows
• One arm dumbbell row
• Lat pulldowns

Friday:

• Upright rows
• Arnold press
• EZ bat curls
• Face pulls
• Close-grip bench press
• Hammer curls

Saturday:

• Bodyweight circuits like dips, burpees, and push-ups
• Clean and press
• Russian twist
• Medicine ball slams

Sunday:

Sunday was dedicated to rest, deep tissue massage, and active mobility work.

Written by

Supradeep Dutta

Edited by

Oajaswini Prabhu