Frank Grillo’s Diet to Get Ripped and Build Muscle at Almost 60 Years Old

This book Muscles: Every Man's Dream is life-changing. In a short time, I gained confidence, found motivation, and best of all, I see great results.

To address the massive elephant in the room, I reckon Grillo’s TRT protocol is the biggest contributor to his physique at his age 👍

The best anti-aging secret is not having the stress of a crappy job that takes ALL your time and pays nothing...

**Key Takeaways:** 1. **One Meal a Day Philosophy**: - Frank Grillo eats primarily one meal a day (OMAD), but not in the traditional sense. He starts his day with a Bulletproof Coffee, including ghee, collagen protein, and some fats. Later, after working out, he consumes a light protein shake before his main meal around 5 PM. - This routine puts him in a significant caloric deficit for most of the day, keeping his body lean and metabolically efficient. Grillo’s diet works for him because he remains active throughout the day, burning calories and maintaining muscle. 2. **Bulletproof Coffee**: - Grillo starts his day with Bulletproof Coffee. While this technically breaks a fast, it can be considered a low-calorie meal replacement. The ghee in his coffee provides healthy short-chain fatty acids, beneficial for gut health, though it doesn’t offer the same brain-boosting effects as MCT oil, which Thomas DeLauer personally recommends. 3. **Exercise Routine**: - Grillo trains for up to 2.5 hours a day, typically in a near-fasted state. Despite this extensive workout duration, he doesn’t consume a heavy post-workout meal. Instead, he opts for a light protein shake to halt muscle breakdown, emphasizing that total daily caloric intake matters more than immediate post-workout nutrition. 4. **Caloric Intake and Macronutrient Composition**: - Grillo’s diet is low-carb and keto-like, with minimal carbs and moderate amounts of healthy fats and proteins. His dinner typically consists of 8 oz of fish or beef, a large salad, and some avocado. DeLauer estimates Grillo’s total daily intake at around 1,200–1,500 calories, but speculates that Grillo may consume hidden fats in his meals to sustain his intense workouts. 5. **Protein and Aging**: - As people age, the need for protein increases due to decreased muscle protein synthesis and increased breakdown. Grillo, at 58, might benefit from upping his protein intake, especially considering his rigorous workout routine. DeLauer suggests that increasing protein intake could further support Grillo’s muscle preservation and growth. 6. **Genetic Factors and Adaptation**: - Grillo appears to be a hyper-responder, gaining muscle easily and thriving on a lower calorie diet, which is not the case for everyone. DeLauer notes that Grillo’s body seems to adapt well to his diet, allowing him to stay lean and fit despite his low-calorie intake. 7. **Hydration Philosophy**: - Grillo doesn't believe in overhydration or carrying around a gallon of water. He drinks when thirsty, aligning with a more intuitive approach to hydration. DeLauer highlights the importance of balance, acknowledging that while drinking water boosts metabolic rate, excessive water can lead to mineral depletion. 8. **Cheat Meals and Enjoyment**: - Grillo enjoys simple pleasures, like artisan bread and olive oil, especially when traveling in Europe. His indulgence in high-quality carbs reflects a balanced approach, enjoying what he loves without overdoing it. 9. **Mediterranean Influence**: - Grillo’s diet, though low-carb, mirrors many aspects of the Mediterranean diet. Olive oil, salads, fish, and moderate portions are central to his routine. DeLauer praises the Mediterranean approach for its inclusion of monounsaturated fats and antioxidant-rich foods, suggesting it’s healthier than the typical American diet high in seed oils and processed fats. 10. **Minimalist Approach to Diet and Macros**: - Grillo doesn’t track macros or weigh his food. He eats intuitively, based on his body’s needs and what makes him feel good. While this approach works for him, it may not suit everyone, especially those not as in tune with their body’s signals. **Conclusion:** Frank Grillo’s approach to diet and fitness is unique, prioritizing simplicity, intuitive eating, and an active lifestyle. His one-meal-a-day routine, supplemented with low-calorie, nutrient-dense foods like Bulletproof Coffee and light protein shakes, helps him maintain an impressively lean physique at nearly 60. Although his caloric intake is low, his active lifestyle seems to balance it out. For those over 50 looking to adopt aspects of Grillo’s regimen, it’s advisable to slowly incorporate one or two meal-a-day strategies into a more balanced Mediterranean diet. Additionally, increasing protein intake and tailoring meal timing around workouts could offer a more sustainable approach. Grillo’s physique is impressive, but his methods should be adapted thoughtfully to individual needs and metabolic conditions.

Talk is cheap. This is an actor. They act. And the liver king told a good story too.

This is an older interview. He's been alcohol free for something like a year and a half and is a vocal advocate for sobriety. He's also open about TRT use.

I train 5 days a week, and i' not afraid of butter or saturated fat in general. I'm in my late 30's. I will never look like him, because I don't use steroids.

TRT or not. Impressive guy!!!! Obviously dedicated and disciplined! Great video! 💪💪

My “whole food” meal plan is FREE. Teaches how to eat for fat loss, muscle building and longevity. http://www.thomasdelauer.com/eatrealfood - consider it my “thank you” for subscribing to my channel and newsletter!

YES, PLEASE interview Frank Grillo! Please ask him about his experience in acting on the show, “Billions”. Oh yes, and the Marvel franchise!