The essential guide to nutrition on the Wolverine Diet

For Hugh Jackman to gain his ridiculous amount in size in two short years, he had to consume a TON of food. As discussed in a recent interview, Jackman roughly takes in over 4,000 calories in a single day. For Jackman’s latest role playing Wolverine in 2013, he claims to be eating an incredible 5,000 calories each day.

For the Wolverine Diet, what’s important isn’t only what types of food he eats, but also when he eats. How the heck could a person like Jackman consume that many calories without putting on hardly ANY fat? In recent interviews, Jackman claims that he implements a “16-8″ dietary routine. What this essentially means is that Jackman fasts for 16 hours and eats during an 8 hour period.

Intermittent Fasting

The Wolverine Diet that Hugh Jackman is on utilizes the concept of intermittent fasting. As described above, you fast for 16 hours and eat during an 8 hour period. What are the benefits of this type of eating schedule compared to a traditional diet approach?

- Better Mental State

Dieting is hard work. By only eating during an 8 hour period, you can focus on

other tasks without having to worry about food. For Hugh, he eats during 10 am and 6 pm. This means that after his early morning workout, he can focus on his shoot for a few hours before having his first meal. If his shoot goes into the late hours of the night, he can simply sleep when he is done.

- Increased Growth Hormone

Hugh is 44 years old and to develop a muscular physique at that age is astounding. As many studies have shown, it is harder to improve your physique as you get older because your metabolism slows down and less growth hormone is produced. In this case, this is why you see many older guys taking steriods (*cough* Sylvester Stallone *cough*). In Hugh’s case, he chose to utilize intermittent fasting for the growth hormone benefits. According to a study by the University of Virginia, growth hormone secretion increases significantly by fasting.

- Burn More Fat/Increase Muscle Size

Take a breather for a second. This isn’t some hokey pokey infomercial diet craze. Intermittent fasting has actually been shown to allow individuals to burn excess fat and pack on more muscle. However, you must be training in a fasted state, just like Hugh does in the early morning hours. According to a study by the Research Center for Exercise & Health out of Belgium,less glycogen is burnt during fasted training with higher amounts of fat being burned off.Because you are left with more glycogen, you
have more energy while reducing your body fat percentage.

According to another study by the Department of Biomedical Kinesiology,your body receives a larger anabolic spike with your post-workout meal following fasted training. This means that your muscles may grow more quickly in a shorter period of time, but you’ll see better performance in the gym.

Nutrition on the Wolverine Diet

Hugh Jackman’s Wolverine Diet to get shredded for his part as Wolverine was nothing different when compared to the typical foods that you hear are essential to a diet. According to Hugh,his food was normally bland. “It’s chicken breast, but steamed and no salt, and steamed spinach.”

In order to lean out while putting on pounds of muscle, Hugh’s nutritionist had him on a high-calorie diet that was moderate in carbs and low in fat. The important thing to keep in mind is that fact that the majority of Hugh’s carbohydrates during meals came
from vegetables. If you can imagine, that is a ton of veggies. He was only allowed brown rice with his meals every once in awhile.

*An example of Hugh’s second meal of the day that he Tweeted while on the Wolverine Diet*

Hugh Jackman Diet Meal

Hugh Jackman Diet Meal

Hugh Jackman Diet Meal

Hugh Jackman Diet Meal

Sample Day Of Eating For Hugh Jackman

Hugh Jackman Diet Sample

Sample Day Of Eating For Hugh Jackman

Hugh Jackman Diet Sample

How to Calculate Your Macronutrients on the Wolverine Diet

If you are thinking of starting the Wolverine Diet in order to increase your lean mass, you need to determine what your macronutrients are. You often hear bodybuilders talking about “counting their macros” and this simply means determining the percentage of protein, carbs and fat that you need throughout the day. Keep in mind that EVERYONE’s macros are different.

You need to customize a plan that works well for you. While Hugh consumes nearly 5,000 calories with his diet on a daily basis, chances are you will need much less. Keep in mind that Hugh’s trainer has him exercising for up to 3 hours multiple days a week.

This is not a cutting diet. There will be no calorie restrictions. In order to grow your muscles and get big following a workout, you need to be eating big and putting in the necessary work.

A handy tool that is perfect to determine your macros can be found here.


This is a sample picture of the typical Wolverine Diet macros for a 6’1 175 lb male who works out three times a week. This is calculated using the tool mentioned above.

This is a sample picture of the typical Wolverine Diet macros for a 6’1 175 lb male who works out three times a week. This is calculated using the tool mentioned above.

Click the picture if you are on mobile.

This is a sample picture of the typical Wolverine Diet macros for a 6’1 175 lb male who works out three times a week. This is calculated using the tool mentioned above.

Click the picture if you are on mobile.

This is a sample picture of the typical Wolverine Diet macros for a 6’1 175 lb male who works out three times a week. This is calculated using the tool mentioned above.

After determining your macros and starting the eating routine, pay attention to how your body responds. The goal is to gain muscle while putting on the least amount of fat possible. If you feel as if you are gaining fat too quickly, cut down your daily intake by a few hundred calories. This diet is all about constantly adjusting.

Important Tip: Carb Cycling

Carb cycling is an essential way for you to cut down on your bodyfat while maintaining optimal muscle mass. Keep in mind that carb cycling should not be done until you feel that you have put on enough muscle. Carb cycling is just how it sounds. You eat a large amount of carbs on the days that you are in the gym. On your rest days when you are not exercising, your goal is to keep your carb intake below 100 grams. This is a great way to cut fat quickly after you have bulked up. Just remember that because you are on a lower carb intake at this point, many of your lifts in the gym may stall and you may find yourself losing strength. This is completely normal.




While it is important to have proper nutrition during your implementation of the Wolverine Diet, it seems nearly impossible for many of us to consistently hit our macronutrients each day by eating food ALONE. Let’s face it. Besides it being extremely hard to eat 4,000-5,000 calories at a time like Hugh Jackman did with his diet, most healthy food is expensive to purchase week after week.Along with the healthy food you eat, use supplementation to help you hit your macros. These are a few of the best that you can purchase online or at your local vitamin store (Pro Tip: Buying online is almost always cheaper).

Here are a few questions that you may be wondering about concerning supplementation on this diet:

On Hugh Jackman’s Wolverine Diet, did he use supplements or eat strictly clean food?

According to most interviews, Hugh regularly drank protein shakes before and after his workouts. Outside of a protein supplement, all of his other nutrients came from natural foods. He most likely took additional supplements not directly tied to gaining size such as a multivitamin and fish oil pill. In fact, a study from the Department of Health Sciences at Getty College has shown that individuals who consume a routine fish oil supplement end up with higher amounts of fat free mass over the course of a few months.

Why is protein powder recommended as part of a regimen similar to Hugh Jackman’s diet plan?

If you have heard anything from Hugh Jackman during his training for the Wolverine, he has claimed that eating so much chicken and fish literally makes him feel sick. On certain days, it’s often hard for him to completely finish his food. Protein powder will help you to consistently consume the necessary protein requirements on this diet each day.

Pro tip: Aim to consume at least 1 gram per pound of your body weight every day. Protein should stay the same on workout and rest days.

Are there specific supplements that can help you gain size on this diet?

To gain the most size on this diet while alongside the Wolverine Workout, you need to EAT! This is the key factor to gaining size. As they say: “Eat big to get big.” Does that mean that supplements are out of the question to help you gain size? Not at all.

One of the best supplements to help you gain size on this diet is creatine monohydrate. Several studies have shown that consuming creatine regularly enhances muscle growth and size. Creatine has also been shown to increase lean body mass.

Keep in mind: Creatine will make you hold additional water. This has been proven by the fitness community time and time again. If you ever feel bloated while taking creatine or see your weight shoot up dramatically, this is the likely cause.

If you are considering using creatine, take between 3 and 5 grams a day. Many of the supplements will recommend you to take as much as 20 grams, but this is to get you to buy more of their products. 5 grams has been shown to increase anaerobic work capacity and is all that is needed.

What’s the deal with glutamine?


Glutamine is an amino acid that is found in your muscles. Research has shown that after an intense workout, the glutamine levels in your body can drop by as much as 50%. Glutamine is also essential to keep your immune system functioning properly. As we all know, a poor immune system can leave you feeling weak and sick. According to a study by Trinity and All Saints University College, a routine supplementation of glutamine post-workout can help lessen the change of injury, improve immune function and help you recover faster after over training. 2 grams of L-glutamine daily is all that you need.

Wolverine Diet Supplementation

What is the recommended dosing of supplements for this diet?


Protein: At least 1 gram per pound of body weight
- Optimum Nutrition Whey Protein
Creatine: At least 5 grams per day before a workout
- Optimum Nutrition Creatine Powder
Glutamine 2 grams with a post-workout shake
- NOW Sports L-Glutamine Powder

STOP! Want ADDITIONAL Wolverine Diet info not covered on this page? Enter your name and email address for your free copy of the Wolverine Diet Ebook in PDF form.

By determining your own style of the Wolverine Diet, it’s on to customizing your Wolverine Workout routine.

The Wolverine Workout