Brad Pitt Troy Workout & Diet: How Does He Stay In Shape?

brad pitt workout diet

Brad Pitt is an American actor and producer, known to be an absolute hunk in the film industry – this Golden Globe winner heartthrob has been also called People Magazine’s “Sexiest Man Alive.”

Brad has starred in plenty of movies that have made him a Hollywood legend. His array of accolades includes Golden Globes, Oscars, and Screen Actors Guild Awards. 

Many people think of him in the Fight Club, others won’t forget him in Money Ball, or Ocean’s Eleven, and that unforgettable movie A River Runs Through It.

At school already, Brad loved sports and debating, plus being in the school musicals. Later he attended the University of Missouri, majoring in journalism.

Now and then he would act in the fraternity shows. He left college just before graduating to go to California.

Before he made his name in acting, to make money he would drive strippers around in limos, as well as move refrigerators around for people.

He got his first role in television and starred in a soap called Another World.

Then he appeared as Randy in Dallas.

He gained a lot of attention when he got a small role in Thelma & Louise.

But his career really took off when he was finally cast in A River Runs Through It and from there on, roles started coming in.

He had already married Jennifer Aniston and was in the movie, Mr. & Mrs. Smith when he met the beautiful Angelina Jolie.

He left Aniston and married Angelina Jolie in 2014 but they split up in 2019.

Between them they had six kids; three adopted and 3 of their own.

Brad is not dating anyone currently as the custody war with Angelina has been like, as one source says, like a “huge cloud hanging over him and his reputation. 

Brad is working hard and staying as positive as he can be right now.

Brad doesn’t consider dating a “priority” in his life at the moment – the drama with his ex-wife has “taken its toll” on him.”

Currently Brad Pitt has a pad in the Los Feliz part of Los Angeles, but he has some beautiful homes dotted all over the world.

Current Stats

  • Weight: 78 kg. /172 lbs.
  • Birthday: 18 December 1963
  • Birthplace: Shawnee, Oklahoma, USA

Because his awards and nominations are so many, we are linking you to them here. Below we have listed his winning awards only from 2020, to save space – he just has too many to list here.

All the awards are for the movie, Once Upon a Time, unless otherwise listed –

Academy Awards, USA
  • 2020 – ‘Best Performance by an Actor in a Supporting Role’
BAFTA Awards
  • 2020 – ‘Best Supporting Actor’
AACTA International Awards
  • 2020 – ‘Best Support Actor’
Alliance of Women Film Journalists
  • 2020 – ‘Best Supporting Actor’
Austin Film Critics Association
  • 2020 – ‘Best Supporting Actor’
Awards Circuit Community Awards
  • 2020 – ‘Best Actor in a Supporting Role’
Broadcast Film Critics Association Awards
  • 2020 – ‘Best Supporting Actor’
Bruin Film Society Awards
  • 2020 – ‘Best Supporting Actor’
CinEuphoria Awards
  • 2020 –‘Best Supporting Actor – International Competition’
Denver Film Critics Society
  • 2020 – ‘Best Support Actor’
Faro Island Film Festival
  • 2020 – ‘Best Performance by an Actor in a Leading Role in Ad Astra’
Gold Derby Awards
  • 2020 – ‘Supporting Actor’
Golden Globes, USA
  • 2020 – ‘Best Performance by an Actor in a Supporting Role in a Motion Picture’
Hawaii Film Critics Society
  • 2020 – ‘Best Supporting Actor’
Houston Film Critics Society Awards
  • 2020 – ‘Best Supporting Actor’
Iowa Film Critics Awards
  • 2020 – ‘Best Support Actor’
Latino Entertainment Journalists Association Film Awards
  • 2020 – ‘Best Performance in a Supporting Role by an Actor’
Music City Film Critics’ Association Awards
  • 2020 – ‘Best Supporting Actor’
National Society of Film Critics Awards, USA
  • 2020 – ‘Best Supporting Actor’
North Carolina Film Critics Association
  • 2020 ‘Best supporting Actor’
Online Film & Television Association
  • 2020 ‘Best Supporting Actor’
Online Film Critics Society Awards
  • 2020 – ‘Best Supporting Actor’
PGA Awards
  • 2020 – ‘Lifetime Achievement (shared)’
Screen Actors Guild Awards
  • 2020 – ‘Outstanding Performance by a Male Actor in a Supporting Role’

Workout Principles of Brad Pitt

OK, it was already in 1999 when Brad Pitt sported such a chiseled physique in Fight Club.

Heaps of young people all over the world still aspire to be that guy!

They want to know how he got that enviable look; that stunning six-pack.

The sought-after six-pack is literally the hallmark of people who are into fitness.

Apart from just looking stunning, if you have a strong core, you benefit a whole lot in your daily life – as well as with any sports you are involved with.

If you have seen Fight Club, you will see how easily Brad moved in the fight scenes.

There are certain workout principles that Brad followed to get his Fight Club abs.

  • A low body fat percentage is needed.
  • The main focus should be a good diet.
  • You need full-body strength training and plenty of movement to burn the extra calories.

Then once you’ve got that in place, some additional ab work will fine-tune and sculpt your core muscles.

Brad Pitt’s Training Methods


Training all the muscles of the core is very important if you want strong, washboard abs.

Everyone has abs, but for a lot of people, you don’t notice them because they have a layer of fat that covers them.

To get rid of that fat layer you need very low body fat percentages (see above).

To lose belly fat, you need to reduce your overall body fat percentage by creating a calorie deficit through nutrition and training.

The best way to create a calorie deficit is to perform big ‘compound’ movements; exercises like deadlifts, squats, and pull-ups using weights as well.

Progressive Overload

If you want to develop a six-pack, you will need to follow the principles of progressive overload.

Performing bodyweight exercises is a good start, but that will only take you so far.

If you want strong, sculpted abs, you will need to be adding resistance or reps over time.


To create the calorie deficit you have to move your body as much as possible – add regular cardio sessions.


Nutrition is key – that is eating a high protein diet with lots of vegetables and reducing your intake of refined carbs to maintain a calorie deficit.


High levels of stress definitely contribute to fat storage in the abdominal area. Take time out for relaxation, meditation, deep breathing, and sleep to help relieve stress.

Brad Pitt’s Workout Routine

There is no denying that Brad brought his A-game physique with him for the Fight Club.

His physique and abs for the film were so brilliant that 20 years later they are still being talked about and referred to.

Brad focused on one muscle group each day.

Mondays he would do chest exercises, Tuesdays were for his back, Wednesdays were for his shoulders, Thursdays were for his biceps and triceps.

The rest of the week was for cardio and rest. Check his exact routine here.

From this routine, Brad was able to bring his body fat right down.

How remarkable is that?

And he wouldn’t have got it right without following a very strict diet and doing a lot of weight work.

Another fantastic secret to Brad Pitt’s fantastic physique was his cardio work.

After all, if you want to look like Tyler Durden did in the movie, you have to realize that the aim was not to look big, but to be toned.

Weight training will certainly help to develop muscle groups, but only cardio, and a goodly amount of it, will be able to burn enough fat to really make your muscles show.

Brad did only two hours every week on the treadmill, but he really pushed himself, working 80-90% of his maximum heart rate.

Do you want the rock-hard body that Brad rocked in the Fight Club?  

Then you will need a very effective training regime as well as a good nutritional program.

You will also need to stick to your workout routine for at least 12 weeks if you want to go from having skinny fat to being muscular!

Brad Pitt’s Diet Plan

Diet Is More Than Half the Battle

Brad’s diet for the Fight Club was extremely clean.

He ate mainly chicken and fish, green veggies, brown rice/pasta, and oatmeal.

It sounds easy, but it’s not.

His meals involved several meals throughout the day. For instance, this is more or less what his average day would look like:


  • Eggs (six whites, seven yolks)
  • 75g of oatmeal with raisins
  • Every now and again, Brad replaced the eggs with a protein shake

Midmorning Snack: 

  • Tinned tuna in whole wheat pita bread 


  • Two chicken breasts
  • 75-100g brown rice or pasta
  • Green veggies 

Mid-Afternoon Snack – pre-workout

  • A protein bar or whey protein shake
  • One banana

Post Workout: 

  • Whey protein shake
  • One banana


  • Grilled fish or chicken
  • Brown rice or pasta
  • Veggies and salad

Evening Snack: 

  • A Casein protein powder shake – Otherwise, some low fat cottage cheese

All of this is less than 2,000 calories in a day!

But actually, it all depended a lot on the brand of protein powder he used as well as the size of the drink, and the servings of the food he was permitted to eat.

So aside from the exact count, Brad ate very cleanly, eating only as many carbs as his body required.

This would power him through his workouts.

He pumped his body with the necessary proteins to repair and build the muscles that he had worked out.

Brad’s eating schedule comprised eating several meals throughout the day, as you can see above.

But he always kept within his calorie goals. These were the four rules that got him jacked for the Fight Club:

  • To have a calorie deficit of 20-25%
  • High protein diet would consist of 40% plus of macro-nutrients
  • Moderate carbs were 30-40%
  • Low-fat diet would be less than 20%

Brad Pitt Supplements

Brad took a few different supplements to help him burn fat, bulk up, and just look good all around!

1) Whey protein 

This is probably the most obvious one. 

Brad would reportedly use whey protein supplements before his workout and after it as well as a casein shake before going to bed at night.

This combination helped him bulk up and restored his muscles after all the working out he did.

2) Creatine monohydrate

Brad used to take this supplement when he played Achilles in Troy.

He knows what a good job it did of building muscle.

It also helped to keep up his energy for workouts that sometimes would be 3 hours long!

3) A fat-burning thermogenic

A thermogenic supplement helps you to burn fat. It also helps your metabolism to work faster and also helps to suppress food cravings.

4) A multivitamin

Brad took multivitamins to ensure that he gets in all the essential nutrients. Why do you think he still looks so ‘hunkish’ at 60?!

Brad Pitt’s noteworthy recommendations

To boost your happiness

  • Practice conscious acts of kindness: Research indicates that when we plan and intend to do something nice for someone, we experience a boost in mood.
  • Plan something to look forward to: Just having something to look forward to help a great deal toward getting through difficult days.
  • Listen to uplifting music – an indispensable tool for regulating the mood.
  • “Exercise, which I prefer to call “play,” has been found to be just as effective as pharmaceutical anti-depressants in a number of studies.”
  • “Spend money on experiences rather than stuff. It provides a greater return of happiness on investment.”
  • Use your unique talents: “Each of us is blessed with unique talents and abilities, and when we are immersed in activities that utilize those skills, we experience greater happiness and wellness.”
  • Meditate or pray: As little as five minutes of meditation each day has been proven to significantly increase feelings of happiness.

“Attitude and posture are skills built with time”Brad Pitt