How does Mark Wahlberg—actor, producer, athlete, businessman, father—get it all done? For starters, he wakes up earlier than you do.
Nothing impedes on family time, so I sacrifice my mornings. Breakfast is at 3:45 a.m., by 4 I’m training, 5 a.m. is prayers, and I’m golfing at 6. Thursdays are for recovery, and Sunday is the Lord’s Day. I thrive on the grind.
In the movie Invincible, I played a walk-on for the Philadelphia Eagles—a role that requires you to be a pro athlete. At the time, I was traveling with two full-length trailers filled with equipment. At the beginning of camp, I pulled a quad muscle. That took a week to heal. Then I pulled a hamstring. There was a trainer on set, Brian Nguyen, who oversaw the arena football players, having them train for speed and agility. I was hooked on his method. What used to be two trailers now fits into two duffel bags.
My workouts start with RAMP, which stands for range of motion, activation, and movement prep—things like Spiderman stretch and hip bridges, plus foam rolling. Then we switch between bilateral and unilateral strength moves using mostly heavy bands, TRX, dumbbells, and kettlebells. The lower body work includes balance and agility drills.
I used to be the type of guy who ate a whole rotisserie chicken for lunch. Chef Lawrence Duran changed that. The menu is mostly ketogenic—fresh greens, clean protein, healthy fats—avocado, almonds, olive oil. I use Performance Inspired supplements (the line I co-founded) to help bulk up when I need to. And most days I’ll have a bar, or a recovery shake, which includes BCAAs. If it was a heavy-lifting day, I’ll have an extra scoop of protein powder.
“It’s hard to fill a cup that’s already full.” I tell myself that a lot—it’s a willingness to evolve, to empty out what isn’t working and try new things. I want to seize my 1 percent.
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