How Frank Grillo Stays Shredded on Just One Meal a Day
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Swole action star Frank Grillo has been kicking butt and showing off his muscular physique for years across multiple franchises, from The Purge to the MCU. In a new Eat Like video with Men's Health, the martial artist-turned-actor, now 57, explains how his diet has changed over the years—and why he doesn't feel the need to count pounds or macros.
"I just kind of know what my body needs," he says. "I drink when I'm training, and I drink when I'm thirsty. I don't force myself to drink water all the time."
The already-ripped Grillo got even more shredded for his role in 2021's Boss Level, packing on 20 pounds of lean muscle. While the end results spoke for themselves, Grillo looks back on that process as a particularly arduous one—not necessarily because of the intense training, but because he had to eat protein-rich meals every three hours to help sustain his muscle growth, something he also did while preparing to play Marvel villain Crossbones in Captain America: The Winter Soldier.
"I don't like to eat... It's difficult, every three hours, to stuff food in your face," he says. "To eat frequently is just a chore for me... It's taken me about two and a half years to get back to a place where I am starting to feel normal again."
These days, Grillo keeps his food intake a lot lighter, and only eats one meal per day. On an average morning when he's not filming, he'll wake up at 5:30 and makes coffee with ghee and collagen before hitting the gym for a full boxing workout and weights training session. Then an hour after that, he'll have a light protein shake.
His first and only main meal will take place at around 5 p.m., usually consisting of an 8-ounce serving of fish or beef with fiber-rich salad veggies like lettuce and avocado.Then by 8:30 p.m. it's bedtime. "It's boring, but if I kind of stray too far from that, I don't feel well," he explains, adding that he may occasionally give into one of his very few vices: a glass of red wine.
In his most recent movie, Grillo is taking on the opulent real-life role of Ferruccio Lamborghini. But when it comes to his own favorite cheat meal, he is a man of simple tastes who just likes bread. In fact, he'd choose that for his final meal too. "It's my dirty, naughty lover," he says. "If I could just live on bread, olive oil, and red wine, I would be the happiest person on the planet."
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