Brad Pitt Diet


The Brad Pitt Diet is constantly searched in google and sought after as a way to get lean and stay that way year-round.  True, he has upped his game for his various roles in Troy and Fight Club, but what is the Brad Pitt Diet that he always comes back to after filming?  You know, the one that he and the rest of us are actually able to sustain over the long term???


While you can check out the Brad Pitt Troy Diet here, that’s not the one I’m going to be talking about on this page.  This page is dedicated to the day-in, day-out meals he consumes that allow him to still look good, but also have a social life too!

The Brad Pitt Diet he adheres to on a regular basis is essentially high in lean proteins (chicken, fish, eggs, turkey, etc), high in non-starchy fruits and vegetables (avoiding things like bananas, mangoes, squash, potatoes, corn, peas, etc.), and low in carbohydrates (bread, pasta, oats, etc…yes, even the “whole grain” kind), although he is a confessed beer drinker, cutting back dramatically to get ready for Troy.  This diet is a favorite among Hollywood celebrities (male and female alike) as it seems to effortlessly keep you lean year-round.

Admittedly, he is a heavy smoker and has been for years (though he also quit smoking to film Troy).  Smoking does help to suppress the appetite, and considering the Brad Pitt Troy Diet was designed to pack on 10 pounds of brawn on the guy, he really didn’t need an appetite suppressant!  Okay, I kinda feel like I’m advocating smoking here.  That’s definitely not my intention.  We all know that smoking causes cancer and while smoking may help suppress his appetite now, it will exacerbate any and every problem he faces as he ages.  It also severely limits his workout abilities (as his lung capacity is compromised), and will age him faster than any plastic surgeon can keep up with!

When he is gearing up for a role, he will tighten the reigns in his carbohydrate consumption.  In an interview with USA Today, he stated that the Brad Pitt Diet consisted of four high protein, low carb meals and his days consisted of about 4-5 hours.

Granted, Pitt is genetically gifted in the fat genes department and may not have to work as hard as the rest of us to stay lean.  In an interview with USA Today, George Clooney said of his Ocean’s Eleven co-star, “He’s a little ugly,” Clooney deadpans. “He got hit with an ugly stick.” Pitt, who’s a couple of years younger than Clooney, “looks a decade younger than me. He’s sort of a genetic freak.”  But, genetics can only take you so far and I roll my eyes at anyone who credits solely his genes for his great physique.  The guy works hard and sacrifices a lot to stay in camera-ready shape.  Let’s at least be real and acknowledge that!

I’ve been in this industry for a long time, and have found a few things that year-round lean and cut physiques have in common:

1.)  They mainly eat a high protein/low carb diet.  Protein has the highest “thermal effect” than does its’ fat and carb counterparts.  A thermal effect simply means the amount of heat (calories) the body has to produce in order to digest it.  It isn’t necessarily that they’re cutting back on carbs (although the sugar content in carbs has been accurately pinpointed as the leading cause of weight gain), it’s that they’re amping up their clean protein intakes (not farm produced, but free-range, grassfed, and organic meats), which then amps up their caloric burn to digest it, and keep digesting it.

2.)  They’re active.  To reach and maintain a Brad Pitt weight, you’ve got to be moving!  Cardio will keep you lean and weights will keep you cut.

3.)  They don’t overdo it.  This is true (for the most part) of diet, exercise, and splurges.  Celebrities are busy people…busier than you or I for the most part…and they don’t have time to constantly be in the gym when filming.  And, contrary to popular belief, they don’t have superhuman willpower.  They’re people, they have temptations too, the only real difference is that they get paid a lot of money to overcome those temptations!  Every celebrity I’ve written on allows room for splurges…the Brad Pitt diet splurges on beer and McFlurry’s…but they don’t take it to the extreme.  One meal per week as a celebratory meal is pretty much standard, as long as their diet throughout the week was pretty stellar.

So, if you’re looking to mimic Brad Pitt Diet lifestyle, then eat clean protein and limit your carbs (I typically recommend men stay under 100 grams of carbs per day if they’re active…75 grams or less if you’re sedentary).   

Brad Pitt Diet


You know it, I know it, your significant other knows it…Brad Pitt is hot, and this website is geared toward providing you with the Brad Pitt Diet he used to get in phenomenal shape for roles such as Troy.   So what does the Brad Pitt Diet look like?  

Admittedly, the Brad Pitt Diet is low in carbs which is the MAIN REASON he is able to stay lean year round.  Get your carbs in the form of vegetables and fruits (limit fruit intake to 1-2 per day if you’re trying to lose fat) and if you’re going to have grains, have them as a post workout meal or at breakfast only.  Do not have them in the afternoon or evening as they will be stored as fat during sleep as they are not needed for immediate energy.

The Brad Pitt Diet also utilizes lean cuts of protein like chicken, fish, tuna, eggs, etc.  Typically I recommend people eating 1 gram of protein per pound of desired body weight.  So, if you want to weigh 180, eat 180 grams of high quality (Free range, preferably grass-fed) protein.

Fat can be tinkered with in any program if you are looking to gain or lose weight as it provides a high caloriccontent.  Consuming fat really helps take the edge off hunger so include it if you’re feeling weak and hungry all the time.  Up your fat intake if you’re looking to gain weight and keep it low (one serving per day) if you’re trying to lose weight.  Keep your fat sources healthful like almond butter, coconut oil, olive oil, sun butter, etc.

On top of that, I have a small homework assignment for you to give you a jumpstart toward achieving Brad Pitt’s physique.  Don’t worry – it’s pretty easy.  Just watch the video below which will detail the differences between a how Brad Pitt gets his physique and how modern personal trainers try (and fail!) to get you to this physique.  I promise, it’ll be well worth the few minutes it takes to watch!  

Brad Pitt Diet Video

So you see, it’s not about spending hours at the gym and it’s not about dropping a gripload of cash on a nutritionist.  Yeah, okay Brad Pitt has griploads of cash to spare and has the luxury of others doing the guesswork for him.  Hey, maybe if you ask him nicely, he’ll give you a donation!  :)  Seriously though, it’s not that hard to get a body like Brad Pitt.  You simply need the right tools in the gym, which the above program, Visual Impact, provides and you need to nail down your nutrition which that program also shows you how to do.  So if you want a body like Brad Pitt, check out Visual Impact and get as ripped as you desire.

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Brad Pitt Fight Club Diet

Rewind about a decade and a half to when Brad Pitt appeared in Fight Club.  This is when the world started to really pay attention to Pitt’s physique and the internet exploded with searches for the “Brad Pitt Fight Club Diet. What did the guy to do whittle his way to 5% body fat?

Well, one thing to keep in mind is that year brought Pitt to his all-time lightest weight ever…150-155 pounds.  In order to achieve this look, men need to be okay with becoming light.  As a fighter, your physique demands you to be light on your toes and ready for action.  The Brad Pitt Fight Club diet blew this demand out of the water!

You can find documentation all over the place for the Brad Pitt Fight Club Diet and Workout routine and any one of these searches will reveal that Pitt trained for months leading up to his on-screen appearance.  To find out the method behind his workouts, click here.  To find out more about the Brad Pitt Fight Club Diet, keep on reading…

In an interview, Pitt explained his diet in detail.  A typical day in his kitchen, would look like this:

Breakfast: 6 eggs, 6 whites, 7 yellow and 75g of oatmeal with raisins. Occasionally Pitt would replace the eggs with a Protein Shake if his schedule was tight.

Snack: Tinned Tuna in Wholewheat pita Breads

Lunch: 2 x Chicken Breasts, 75-100g Brown Rice or Pasta and green veggies

Snack [Pre-Workout]: protein bar or Whey Protein Shake and a Banana

Post Workout: Whey Protein Shake and a Banana

Dinner: Grilled fish or chicken, brown rice or pasta, vegetables, and salad.

Snack: Casein Protein Shake Protein shake or Low Fat Cottage Cheese

No, he didn’t eat this everyday but there are some great principles anyone can take from this sample menu to achieve that same hard, lean look the Brad Pitt Fight Club Diet is designed to produce.

3 Rules to the Brad Pitt Fight Club Diet:

1.)  Include a protein source at each meal.  This helps keep your blood sugar levels stable and avoids insulin spikes (which happens when only glucose (sugar from food) is introduced into the system).  Coupling glucose with a protein source helps to avoid carb cravings and keeps you sated longer so ingest less calories later on.

2.)  Choose slow-release protein sources.  Slow release protein sources are designed to keep the body full and fully recovered (which you need with a strong workout routine).  Slow release proteins also slowly release vitamins and minerals to the body which help with overall health and youthful appearance.  Some great sources of these proteins are:  cottage cheese, casein protein powder, yogurt, peanut butter, fish, and chicken

3.)  Keep your carb intake low.  Depending on the intensity of your training the Brad Pitt Fight Club Diet would benefit from keeping your carb intake at or below 75 grams each day.  This will enable your body to blast through stored fat throughout the day rather than utilizing excess carbs as energy

Brad Pitt Weight

Brad Pitt Weight:  On any given day, this 5’11″ “sexiest man alive” typically weighs in on the scale around 170-175 pounds.  This Brad Pitt weight is reflective of his everyday physique and not reflective of his various roles and on-screen appearances.  As such, if you’re looking for a specific role like a Brad Pitt Troy weight, we need to dig a little deeper.

Troy has kinda trumped Fight Club in popularity for the physique that Pitt sports.  Regardless, the Brad Pitt weight for Fight Club was around 150-155 (his lowest weight ever) pounds and he put on around 15 pounds of muscle for Troy (you can see in this picture the difference especially in his legs).  Although his exact weight is unknown, given his build in Troy and the fact that he was at his heaviest in that role, I’d say he was weighing around 180 for Troy with a very low body fat percentage.

The trouble with googling things like “Brad Pitt height and weight” and “Brad Pitt’s weight” is that it does nothing to steer you in the right direction if you’re trying to mimic his results.  You’re very likely taller or shorter, with a different size body frame and a different level of body fat percentage.  So, even if you got to 180, you’re still not going to look like Brad Pitt did in Troy, unless you nail these other measurements.

So, let’s look at the raw numbers.  For Fight Club, Pitt had a recorded body fat percentage of 5-6%.  Keep in mind, he did not maintain this after filming and you will likely not maintain it for long.  It’s a phenomenal goal for a special event but expect to land around 8-10% for sustainability after the event.  After Fight Club, he cut back on his cardio and loosened the diet strings a bit and landed around 8% body fat for Snatch.  Maintaining that 8%, Pitt was given the daunting task of adding about 15 pounds of muscle of Troy.  To do so, he ate a high protein/low carb diet while maintaining a rigorous heavy lifting workout routine.  So, although the Brad Pitt weight for Troy was about 180, he was at 8% body fat and his heaviest ever…all of which you’d want to shoot for to get his physique.  

Brad Pitt Troy Diet

What is the Brad Pitt Troy Diet that got him incredibly lean for this film?  How can you mimic these results?

One thing you have to keep in mind is that Brad Pitt was already in phenomenal shape before his preparation began for this role.  His preparation lasted one year where he was able to perfect his physique.  My recommendation is to always be within “striking distance” of your ideal physique.  This means, keep your body fat levels around 10% year round so you always look good, then spend a month or two to really get in shape for some special event, knowing afterward you will land back at 10%.

Pitt had a body fat level of around 8% in 2000 for his appearance in Snatch, and dropped it to 5-6% for Fight Club.  For Troy, he needed a bigger physique and reportedly had to put on about 15 pounds of sheer muscle, while staying in the 5-6% body fat range.  Maintaining the Brad Pitt Troy Diet or the Brad Pitt Troy Workout is not something anyone (even him) can or should do long term.  Check out the Brad Pitt Diet here that keeps him lean year-round.

With that being, said, let’s look at the Brad Pitt Diet for Troy:

Nutrition is the most important thing when it comes to fat loss.  No matter how hard you try, you simply can’tout-exercise a bad diet.  Nailing your nutrition will be key in mimicking the Brad Pitt workout and diet!

In a  2005 interview, Pitt states that he gave up smoking and drastically reduced his carbohydrate intake (beer and chips being two of his weaknesses).  He did enjoy the occassional McDonald’s McFlurry stating, “it was more for a little taste of home, you know, Americana.”

Overall, his diet was comprised of low carb, and high protein meals which he ate four times throughout the day.  Keep in mind, though that he was training for 4 hours every day.  You probably won’t be training so heavily, so eating his exact amounts won’t provide the same effect.  Instead, let’s take the principles of this, and apply them to you:

He wanted to gain muscle, so he had to gain weight.  Thus, his caloric intake needed to be higher than his caloric output.  If you’re working out regularly, I recommend a 4,000 calorie daily goal to gain muscle weight.  If you want to pack on muscle, use this formula to determine  your daily protein requirement:

1. Weight in pounds divided by 2.2 = This will give you your weight in kg which is needed for the next step
2. Weight in kg x 0.8-1.8 gm/kg = daily protein requirements to put on muscle

So, take your personal daily protein requirements and divide by four.  With each meal (4 meals each day), incorporate that amount of protein, one serving of grains, one piece of non-starchy fruit (avoid bananas, papayas, mangoes, etc), and unlimited vegetables.  As a daily snack, eat 1/4-1/2 cup of nuts.  At each meal, incorporate healthy fats but increase/decrease amounts to hit your 4,000 calorie goal.  This will enable you to build muscle, keeping your carbohydrate intake low will lower your body fat levels and provide enough energy to fuel your workouts.