At 60 years old, it’s safe to say Dolph Lundgren knows a few things about training and eating for success. It’s a testament to him that his physique, even now, isn’t that far from the killing machine he played in Rocky 4. That was all the way back in 1986. We caught up with the man today and pulled the curtain back on the Dolph Lundgren diet.
The Dolph Lundgren diet principles
When it comes to eating, Dolph leaves little to chance.
“For three decades, I have tested and evaluated most kind of nutrition advice there is,” he says.
“I usually had specific goals in mind, such as preparing for various film roles or demanding karate competitions. It is based on this experience I’d like to give you my thoughts on how to eat right.”
Use this in your kitchen today to put longevity in your future.
Dolph Lundgren’s special recipes
You’ll notice a common theme within the Dolph Lundgren diet. It almost always includes his own special recipes we like to call the DL wake-up shot and the DL muscle shake.
Here’s what we’re talking about when we mention these powerful recipes:
Dolph and Sly in 2010 – credit Gage Skidmore
1. DL wake-up shot
You’ll need…
• Half a glass of water
• 2 tbsp of MSM
• 1g of effervescent vitamin C
• 3 tbsp of an energy drink
What to do
Mix and drink first thing after you get up in the morning.
This brew is especially effective if you’re going to the gym before breakfast.
2. DL Muscle shake
You’ll need…
• Low-fat yogurt
• 1 banana
• 1 raw egg
• 1 tbsp honey
• 20g of whey protein
• 3-4 ice cubes
What to do
Mix in a blender and serve after a workout or for breakfast. Can also be made with cold water instead of yogurt. Peanut butter is another good ingredient you can add.
Now that you know Dolph’s secret recipes, let’s crack on and see how the man himself eats on a daily basis to remain as formidable at 60 as he was when you remember him beating people to death as Ivan Drago.
What a perfect day of the Dolph Lundgren diet looks like
Breakfast
Option 1
Scrambled eggs – try mixing one and two egg whites.
Fresh blueberries.
Two slices of full-grain bread with honey and sliced cheese.
Option 2
Oatmeal with sliced banana, honey, cinnamon and skimmed milk.
Two hard-boiled eggs with wholegrain toast.
Option 3
Yogurt with muesli and mixed fruit.
Two slices of wholegrain bread with honey or a bran muffin.
Option 4
Protein shake – yogurt, a banana, blueberries, honey, 20g of whey protein, a raw egg and some ice.
Mid-morning snack
Option 1
Protein drink
Option 2
A banana and a protein bar.
Option 3
Yogurt with fruit and honey.
Lunch
Option 1
Grilled fish with rice and green salad.
Option 2
Caesar salad with grilled chicken breast.
Option 3
Cured salmon with potato salad.
Option 4
Meatballs with mashed potatoes.
Option 5
Pasta with chicken breast.
Afternoon snack
Option 1
Protein drink with banana.
Option 2
Apple with a bag of peanuts.
Dinner
Option 1
Steak with baked potato and vegetables.
Option 2
Grilled chicken breast with wild rice and vegetables.
Option 3
A large bowl of chicken soup with a cheese sandwich.
Option 4
Yogurt with fresh berries and bananas.
Dolph in 2014 – credit Eva Rinaldi
Piecing the Dolph Lundgren diet together
“Here are some scenarios and how I plan my nutrition intake during a typical training day.”
Scenario: If I have no time
First thing in the morning:
DL wake-up shot
No excuses 15-minute home exercise.
Breakfast
Combine two egg whites and one whole egg into an omelet, a cup of blueberries, two slices of wholewheat toast with honey, hot tea and apple juice.
Snack
DL muscle shake
Lunch
Tuna salad, fruit salad
Snack
A banana, cashew nuts
Dinner
Grilled chicken breast with rice and vegetables
Bedtime
Hot chamomile tea with juice of one lemon
Scenario: If I have a more chilled day
First thing in the morning
DL wake-up shot
Breakfast: Oatmeal, a hard-boiled egg, juice, tea
Mid morning
A cup of coffee
Snack
DL muscle shake
Lunch
Caesar salad with chicken breast, fruit salad
Snack
One protein bar
Bedtime
Hot chamomile tea with juice of one lemon
Scenario: Prepping and starring in an action film
First thing in the morning
DL wake-up shot
Breakfast
DL muscle shake
Snack 1 banana
Lunch
Grilled fish with potatoes and vegetables
Snack
A protein bar and nuts
Dinner
Thai chicken soup with rice and fruit salad for dessert
Bedtime
Hot mint tea with lemon
Dolph Lundgren’s daily supplement stack
• One serve of multivitamins
• 1,000mg of vitamin C in the morning with my wake-up shot • 1,500mg glucosamine
• 2-3g of MSM in the morning with my wake-up shot
• 1,500mg of omega-3 sh oil • 20g of whey protein in my muscle shake
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