Chris Pratt underwent an epic 60-lb weight loss transformation in just six months to prepare for his role as Star-Lord in Guardians of the Galaxy back in 2014 – and he has stayed in great shape ever since!
The 45-year-old Jurassic World actor reportedly credited rigorous exercise and a strict diet combined with intermittent fasting for his superhero transformation. He previously explained that he was around 300 lbs. when he auditioned for the movie, and had to slim down and bulk up quite quickly; and anyone who has watched the movie knows that he definitely accomplished that goal! Keep reading to find out some of the things he reportedly did to get into Marvel shape…
How Did Chris Pratt Lose 60 Lbs. In Six Months?
The Avengers: Endgame actor reportedly enlisted the help of personal trainer Duffy Gaver and Turn Up the Heat: Unlock the Fat Burning Power of Your Metabolism author Phil Goglia to help him get into shape.
To complement his intense workout routine (more on this down below) the Terminal List actor reportedly followed a very strict diet, which involved eating 4,000 calories a day and drinking copious amounts of water. He previously told Men's Journal: "I was peeing all day long, every day. That part was a nightmare."
Pratt reportedly steered clear of fried and processed foods and sugary snacks – anything unhealthy, basically! – and instead went for nutrient-dense options. He even joked that he had gone six months without beer in a shirtless mirror selfie shared to Instagram back in 2013. He captioned it: "Six months no beer. #GOTG Kinda douchey to post this but my brother made me."
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Chris Pratt Also Credited Intermittent Fasting
Pratt also reportedly incorporated intermittent fasting into his diet, which he credited for helping him maintain discipline with his eating habits. He would typically fast for 16 hours a day, and eat within the other 8 hours. According to Men's Journal, he said his eating and training habits "gave me a sense of absolute control."
The actor spoke about intermittent fasting several times over the years, telling his Instagram followers back in 2018: "So I'm doing this intermittent fasting thing; don't eat till noon, try to get my cardio in in the morning. It's super exciting actor stuff. But I finally get my coffee and look: I'm drinking out of Minnie Mouse's head!" He then urged his followers to try it out for themselves, saying: "Look it up! Check it out! It's actually kinda cool. Works pretty good and I've lost a little weight so far!"
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Back in February 2024, Pratt explained how intermittent fasting combined with energy drinks– specifically the Jocko Go energy drink – has also helped him stay trim.
"That's how I've lost a ton of weight. And I feel really good about it. I've seen it work for other people. It'll work for you as well," he said in an Instagram video.
Chris Pratt Did Intense Workouts Too
It wasn't just diet that contributed to Pratt's superhero shape, as an intense workout regime also played a huge part! "Three or four hours a day of just consistent, [expletive]-kicking hard work," the Parks and Recreation alum previously said about how he got into shape for the role of Star-Lord.
According to Muscle and Fitness, personal trainer Duffy Gaver trained Pratt for five months in early 2013, adding that the actor Pratt would even sometimes do extra workouts on his own. "Chris' athleticism is amazing. He is incredibly disciplined and his work ethic is phenomenal," Gaver said at the time.
"He isn't the client you have to push; he's the type of client you have to pull down," he continued, adding: "If you were to walk into the gym when he was training, you would have thought for sure you've got a guy getting ready for the NFL Combine." He went on to talk about the physique that Pratt wanted for the Guardians of the Galaxy role, and said: "He wanted more muscle, to be much leaner, and to be more fit. He wanted to do justice to the role."
