Sylvester Stallone Rocky Diet and Workout Plan – Volt Fitness

Let me tell you something you already know. The world is not all sun and rainbows. It’s a very mean and mean place and I don’t care how tough you are. It will bring you to your knees and keep you there at all times if you allow it. You, me or no one is going to hit as hard as life. But it’s not about how hard you hit. It is about the force with which you can be touched and keep moving forward. How much you can take and keep moving. This is how we win!

This is one of Sylvester Stallone’s most iconic phrases. It wasn’t just a quote but how he lived his life. Rambo had to go through so much in life just to be successful and live his dream. The man was and still is an absolute legend. Sly is one of Hollywood’s biggest action movie superstars.

What made him even more remarkable was the level of muscularity he displays for the movies. Stallone has one of the most iconic looks to ever grace Hollywood. It can only be compared to people like Arnold schwarzenegger, Dolph lundgren and The rock. Sylvester Stallone’s divine body was the result of hard work and discipline. In this read, we’ll take a look at Sylvester Stallone Rocky’s diet and workout plan in detail.

Sylvester Stallone: ​​The Man, The Myth, The Legend

Sylvester Stallone was born on July 6, 1946 in New York City. When Sly was born, he suffered birth complications that resulted in partial paralysis on the left side of his face as well as slurred speech. Sly had a difficult childhood. Her parents had a hostile relationship and this resulted in their divorce. It affected Sylvester Stallone and his younger brother, Frank. Divorce led to Stallone spending part of his childhood in foster care.

When Sly was in high school, he had to attend a special school for troubled children. After high school, Sylvester attended American College in Switzerland, where he chose to study drama. He then attended the University of Miami and majored in the Dramatic Arts.

While most of us know only the glamor side of Sylvester’s career, it hasn’t always been that way. When he returned to New York City to pursue his acting career, Sly had to do all kinds of jobs just to make ends meet. Sly first appeared on television in an adult film called “Party at Kitty and Stud’s”. After that, the New York native got a few background roles in some movies. The only role worth mentioning during this period of his career is where he played the role of a badass in the movie ‘The Lords of Flatbush’.

Sly was not only an actor but also a writer and became a director in the later parts of his career. After watching the 1975 championship fight between Muhammed Ali and Chuck Wepner, Stallone came up with the idea for the first Rocky movie. It only took 3 and a half days to write the screenplay and then he submitted it to his agents.

Much to the surprise, the script was a hit with United Artist Studios, but there was only one problem. The folks at United Artist Studios wanted a well-known actor to play Rocky Balboa. So Stallone refused to sell the script unless he was cleared to play the role and that’s how he ended up as Rocky Balboa.

Rocky has had more success than expected. Rocky took home the awards for Best Cinematography, Best Direction, and Best Editing. This kicked off the Rocky franchise which achieved even greater recognition and success with the release of its subsequent films; Rocky II – 1979, Rocky III – 1982, Rocky IV – 1985, Rocky V – 1990, Rocky Balboa – 2006, Creed in 2015, Creed II – 2018 and Creed III are scheduled for release in November 2022.

Sylvester Stallone also starred in First Blood as John Rambo. The film became a huge hit and led to the Rambo franchise. Sly is also known for his role as Barney Ross in the Expendables films.

Sylvester Stallone’s diet plan

We all remember the famous Rocky scene where Sylvester Stallone gobbled up those raw eggs, right? This made us wonder, does he eat on a normal day? If you want to have a body like hers, do you have to adapt to a raw egg diet? Well, let’s find out in the Sylvester Stallone Rocky diet program.

The Rocky franchise can easily be compared to Sly’s personal life. Throughout the series, we see the New York native dieting and training and his body undergo massive transformations. Regarding his diet, Stallone revealed that as the Rocky series continues to grow, his diet continues to become more and more extreme. Rambo was doing all of this so that he could get torn to pieces, which he certainly did. As the franchise progressed, Sylvester Stallone began to look more like a mountain than a person.

Not much was known about Sly’s diet while filming Rocky’s various scenes, until he decided to shed some light just recently.

On an Instagram post in 2017, Sylvester posted an old photo from the set of Rocky III. In the photo he posted, Rocky Balboa was performing a handstand in the ring. Although he appeared to be in the best shape of his life, Sly revealed that the diet he was on at the time made him both physically and mentally exhausted.

That’s the caption he posted under this iconic photo.

“Just for fun… A Rocky Three flashback.” Between laps, I would get dizzy and quite exhausted. I was on a very high protein diet that didn’t provide much physical or mental energy. During the period, I only ate very small portions of brown rice oatmeal cookies and up to 25 cups of coffee per day with honey and a few scoops of tuna. Sounds amazing, doesn’t it?

At the time, my body fat had dropped to 2.9, which is a really dangerous level. I might have looked pretty good on the outside, but on the inside it was a very dangerous thing to do. But I wanted the film to be about change. How people have to adapt to different challenges, because if they don’t, they will be won over.

I will always believe that adaptation is the key to survival and that is what this story is all about … and as, getting run over by Superstrong, CLUBBER LANG continually four months of rehearsal plus combat, tended to exhaust a person so I would literally go around the corner between rounds, when I didn’t realize and try to get some blood back into my head so that I could continue the complicated choreography of the fight… It’s funny, I did not know that this image existed!

In the caption, Sylvester revealed how restrictive the diet is. The diet did not provide him with enough energy and he had to do a handstand between laps so that he could get blood in his head. Sly revealed that it is dangerous and does not advocate such a diet as it can easily cause malnutrition and other health complications.

Sly was able to change his diet and here is a sample of his diet while filming Rambo 4, Rocky Balboa and the First Expendables.

Before breakfast

A glass of liquid aminos


Irish oatmeal, 3 egg whites, half yoke, toasted pumpernickel bread, fresh papaya and some figs


Grilled skinless chicken, salad, roasted summer squash and figs or berries

Having dinner

Toast rich in fiber, grilled fish, salad and occasionally veal

As you can see, Sly’s diet improved because it was a more sustainable, healthy and well-balanced diet. In his nutrition book, “Sly Moves,” we continue to see Sylvester’s journey with food, as in the book he discusses the importance of drinking water and having cheat days. ‘we are on a diet.

Sylvester Stallone Training Plan

You can’t have Sylvester Stallone’s body without going to the gym and that’s something he did and still does even at the age of 76. Sly’s approach to training was different with each movie. In his early films, Rocky I and Rocky II, Stallone’s main goal was to build mass and that is exactly what he did.

In Rocky III, Sylvester Stallone wanted to have well-defined muscles. It was during this time that his body fat percentage dropped to 2.9%. He had this to say about his training for the third installment of Rocky.

“I wanted to look like Tarzan – sleek, tight, almost feline. I wanted to forget about the fat and go for well-developed muscles.

For Rocky IV and Rambo 2, Sly wanted bulging, hard muscles. Rocky knew he couldn’t do it on his own and that’s why he enlisted the services of Franco Columbu, a former Mr. Olympia. When Franco was asked about Rocky’s training, he had this to say.

“I had to charge Sly a good amount for training because he wanted to train hard, like he was preparing for Mr. Olympia’s competition. That meant two workouts a day, six days a week. I had to let go of almost everything else to focus on getting him in the best shape of his life.

If your dream is to look like Rocky Balboa, here is Sylvester Stallone Rocky workout schedule:

Chest, back and abs

Monday, Wednesday and Friday morning

Shoulders, arms and abdominals

Monday, Wednesday and Friday afternoon

Calves and Thighs

Tuesday, Thursday and Saturday morning

Rear deltoids, traps and abdominals

Tuesday, Thursday and Saturday afternoon

Exercise Sets Representatives
Leaning on the dumbbell rear delta elevation 4 8 – 10
Cable crossing 4 10 – 12
Reverse deck flyes 5 8 – 12
Barbell shrugs 4 8 – 10
Vertical rows of dumbbells 4 8 – 10
Rows of flat bench cable up to the neck 4 8 – 10
Ab crunch 4 8
Oblique crunches 4 ten
Cable cracking 4 10 – 12

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In conclusion

As you have seen, Sylvester Stallone’s training and feeding regimen is not child’s play. Sly has invested a lot of time and energy into his training and it has definitely paid off, judging by his huge success in Hollywood. Sly didn’t just exercise, he exercised hard.

Sylvester’s diet is a bit too restrictive and it is not encouraged for anyone. Sly’s workout program is not intended for just anyone, so it would be advisable to use it as a prototype to design your own workout program, especially if you are new to the gym. If you’re a regular at the gym, there’s nothing stopping you from trying this overwhelming workout routine.

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