Sylvester Stallone’s Dangerous “Rocky” Diet

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sylvester stallone diet

Anyone who watches movies, no matter what genre or language, recognises Sylvester Stallone. The Hollywood action star created the sensation in the action film genre. His Rocky, Rambo and Expendables series began a new trend in the action genre.

sylvester stallone as rocky
Sylvester Stallone Poses with Rocky statue

The 70-year-old still looks to be in great shape. He and Arnold have become global icons for fitness and bodybuilding. Unsurprisingly, they two are very close friends.

Stallone’s workout routine and diet plan for his role as Rocky Balboa and John Rambo surfaced in recent times. His statement as he revealed his plans to get ripped for Rocky and Rambo:

“I wanted to look like Tarzan: sleek, tight, almost cat-like. I wanted to forget the bulk and go for well-developed muscles. I began a hardcore weightlifting program, working out twice a day.” 

He brought in two-time Mr. Olympia Franco Columbu who also trained Arnold Schwarzenegger. Columbu mentions implementing his Mr. Olympia routine for Stallone. Despite not getting as many reps, the workout focused on intensity rather than frequency of reps.

Sylvester Stallone Diet:

Needless to say, a well-balanced diet is hands down the most important component of fitness.

Stallone was on a high protein diet with more quality than quantity in its nutritional values.

  • Pre-breakfast: Glass of liquid amino
  • Breakfast: 3 egg whites, Half yoke, Irish oatmeal, Toasted pumpernickel bread, Fresh papaya, Figs

As you can see, he pumps in a lot of carbs with a decent amount of protein as it’s absolutely necessary to consume lot of carbs and protein foods after a workout session.

rocky drinks raw egg

Also note that irrespective of whether you workout or not, breakfast is the most important meal. Never skip breakfast.

  • Lunch: Roasted summer squash, Broiled skinless chicken, Salad, Figs or berries
  • Dinner: Salad, Broiled fish, High fibre toasted bread

Since Stallone works out twice a day, his dinner will need a certain amount of carbs after the evening workout, hence the bread.

  • In addition to this, his meal included small portions of oatmeal cookies made with brown rice.
  • He consumed nearly 25 cups of coffee per day along with a couple scoops of tuna fish and honey. This made him body fat percentage to 2.9  considered very dangerous and done by only elite bodybuilders.

sylvester stallone workout

For those who don’t already know, coffee has caffeine which stimulates the central nervous system and the heart. If you haven’t watched the filming process of a movie, you should know that there is literally minimal time between takes and hours to train and eat up to the requirements. Stallone copes with this by consuming lots of coffee.

Keep in mind this is an extreme case where he had to make up for long hours of shooting and repetitive takes. Do not try consuming such high quantities of coffee.

Excessive coffee is outright bad for the body. Insomnia, anxiety, stomach upset, increased heart rate are some of the side effects of excessive caffeine.

Suggested caffeine per day is up to a maximum of 400mg (Approx 4 cups brewed coffee). Although it’s advised to keep consumption below the given amount.

sylvester stallone workout

Sylvester Stallone Workout:

Stallone mentions being light-headed during shooting due to the extremely intense workout routine and diet. He had to do hand stands between takes to counter the effect. As mentioned earlier, he worked out twice a day, 6 times a week resting on Sunday.

His routine was divided into 4 session types.

Workout A for Chest + Abs + Back : (Morning Sessions on Mon, Wed, Fri)

sylvester stallone workout

  • Incline Bench Press
  • Dumbell Fly’s
  • Close grip bench press
  • Wide grip bench press
  • Wide grip chin ups
  • Bent over one arm lateral raises
  • Close grip seated rows
  • Raised leg crunches
  • Seated extension

Workout B for Shoulders + Arms + Abs : (Afternoon session on Mon, Wed, Fri)

sylvester stallone workout

  • Military press
  • Side lateral raises
  • Bent over dumbell Fly’s
  • Barbecue curls
  • Seated incline dumbbell curls
  • Concentration curls
  • Lying dumbell raises
  • Bent over one arm lateral raises
  • Cable pull downs
  • Alternate leg raise
  • Decline bench sit ups
  • Oblique crunches

Workout C for Calves + Thighs : (Morning Sessions on Tue, Thur, Sat)

sylvester stallone workout

  • Seated Calf Raise
  • Standing Calf Raise
  • Standing barbell Alternate calf raise
  • Incline leg press
  • Squats
  • Seated leg extension
  • Leg curls
  • Leg extension
  • Stiff Leg deadlift

Workout D for Abs + Shoulders : (Afternoon session on Tue, Thur, Sat)

  • Bent over Dumbell rear delt raise
  • Cable crossover
  • Reverse pec-deck fly’s
  • Barbell shrugs
  • Barbell upright rows
  • Flat bench cable rows to neck
  • Ab crunch
  • Oblique crunches
  • Cable crunches

Note: Workout planned by Franco Columbu for Stallone for a set period of time. Few modifications made over time suited to Stallone.

sylvester stallon as rocky

Don’t implement entire workout as is. Consult your trainer before trying any of the components from both workout and diet.


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