Face Pulls: 4 sets – 12-15 reps (Kino rep training)
Tom Ellis’ Diet
“Lucifer” needed plenty of nutrition to patrol the streets of Los Angeles in the movie.
Tom’s body transformer, Paolo Mascitti, with 20 years of experience, says that Tom has a slim build making it quite hard for him to gain muscle mass.
But he had to do it for Tom to get him ready for his due date to play Lucifer.
Tom had to eat five regular meals each day, plus two shakes.
He had macro-balanced meals with his carbs coming mostly from veggies.
Getting his diet in check was the hardest part of the training for Tom according to Mascitti. “Tom likes to indulge himself from time to time and his food habits weren’t the best,” he says.
“He also enjoys the occasional beer, but to accomplish what we wanted he had to give that up.”
In order to gain muscle mass, Tom was put on a caloric surplus ‘diet’ with a few starches in the mix. The closer they got to filming, the more the starches were omitted.
5 Egg whites
1 Egg yolk
Bowl of oatmeal with berries
Lean protein – maybe some fish
The whole aim of this way of eating was so Tom avoided processed foods as much as possible. Between breakfast, lunch, and supper, Tom would have an Ora protein shake.
Mascitti also gave Tom supplements to take such as BCAAs and Omega-3s.
Tom had to get enough sleep as part of his diet
This was a bit challenging because Tom had such an intense schedule. Mascitti made sure Tom prioritized sleep.
He knew this was the time when the body releases the most human growth hormone.
Tom also had massages once a week to recover from his punishing schedule. Then he would visit the chiropractor at Kinetix365. This kept his alignment right.
Drink water and cut out the beer
He also had to drink plenty of water in place of beer – that was the hardest thing of all for Tom to give up. He says he loves beer, bread, and candy, and late at night as well.
Occasional cheat days
“These days,” Tom says, “I do more high-intensity workouts rather than lifting heavy weights as my body is starting to creak a bit, and I’ve also started to do more yoga. Even when I’m working, though, I will usually let myself have a couple of cheat days on the weekend.”
He says he followed the Tom Ellis diet so he could look shredded like Tom.
Tom Ellis’ supplements
Whey protein flavors
Branched-Chain Amino Acids
Tom Ellis’ Noteworthy Recommendations
What recommendations has Tom learned from playing ‘Lucifer’ and getting so shredded?
1) Work ethic
Tom says, “Lucifer has instilled in me a work ethic I never knew was possible. Doing twenty-two episodes a season you realize how little sleep you can function on.”
“It was like a new full-time job. This was the first time I’d ever truly committed on all fronts; training, diet, persistence.”
Tom was committed to building muscle mass but he was committed to gain, even though he knew how difficult it would be.
3) Diet is imperative
When it came to his diet, Tom Ellis would have five regular meals and two shakes per day.
The meals were macro-balanced, with carbohydrates coming from mostly eating vegetables.
4) Facing the challenge
Cutting out alcohol for 3 months was a big challenge for Tom – it was his go-to at the end of the day to unwind.
And he really would want a drink. But his trainer was his conscience – it made him accountable to his trainer.
All his hard work paid off, and you can see it on Netflix’s – a leaner and meaner Lucifer.
“Stay hydrated, eat clean, and you’ll see the difference” – Tom Ellis
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