The Dolph Lundgren Diet – Eating For Action At 60

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 lundgren and sylvester stallone
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 lundgren diet
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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