Frank Grillo

How to be 55 at 5% Body-fat Like Frank Grillo

Lately, I’ve been trying my best to gain mass whilst minimising fat – and failing miserably. Although, the holiday period certainly isn’t helping…

Until recently, I’ve been on a Carnivore-ish diet, comprising mainly of meats, fruit and perhaps some root vegetables here and there. 

The problem lies that unless I am eating copious amounts of meat and fruit, I just won’t be able to get the calories I need to build the muscle mass I want. 

The specific advice in the bodybuilding world is that you can’t gain muscle whilst maintaining minimal fat. So you need the calories to facilitate muscle growth – it makes sense.

For this reason, I have started to introduce more carbs – white rice and potatoes – into my diet to increase my calorie intake.

This is all well and good until I start wanting ALL the carbs.

What started with white rice and potatoes has now blown way out of proportion with sushi and buckets of ice cream, which is not good when trying my best to stay lean. 

All this carbohydrate consumption hasn’t been best for my mood either – I’ve found that hangry feeling creeping back into my life. That uncomfortable bloat I seem to experience when on a high carb diet.

For this reason, when I came across the video from the YouTube channel More Plates More Dates on what Frank Grillo eats to maintain a 5% body fat year-round at the age of 55, I was intrigued. 

After all, he is also an incredible actor, has been featured on Men’s Health, and loves a good boxing session.

Frank Grillo is undoubtedly fit, and that’s why I want to learn more about the Frank Grillo workout routine and Frank Grillo diet. He obviously does something right if he’s fit enough to be the tough guy fighting off Captain America in Captain America Civil War!

Keep reading below to learn about 4 of the key takeaways I got from the video to get shredded like Frank Grillo. 

Frank Grillo’s Body Stats

Frank Grillo is an incredibly fit and shredded 55-year-old actor who maintains a body fat percentage of just 5% year-round. 

His body stats are truly impressive, with a lean muscle mass of around 160 lbs and very low body fat levels. Some of his vital physical attributes include:

  • A height of 5’9″
  • A weight of 155-160 lbs
  • A waist measurement of 30 inches or less

To maintain this level of fitness and leanness at any age is no small feat, but to do so at age 55 takes incredible discipline and dedication. 

To get shredded like Frank Grillo, it is essential to focus on a balanced diet. In addition, have a regular exercise routine and never give up on your fitness goals no matter what age you may be.

Here are some essential tips that can help:

1. Learn to eat as a Frank Grillo diet plan would recommend. Eating various healthy, unprocessed foods is crucial for maintaining low body fat levels, as these foods are generally high in protein and fibre yet low in calories. Good options include lean meats and fish, vegetables and leafy greens, nuts and seeds, and whole grains like brown rice or quinoa. If you do eat fat, make sure it’s the healthy kind.

2. Incorporate techniques of a Frank Grillo workout routine. Whether weight lifting, cardio workouts like running or cycling, or high-intensity interval training, staying active is vital. If you want to get shredded like Frank Grillo, make sure you do full-body workouts that incorporate strength training and cardio exercises.

3. Stay committed! Regardless of your age or current fitness level, it is essential to never give up on your goals and always keep pushing yourself towards a healthier, fitter life. If Frank Grillo can maintain a lean 5% body fat at the age of 55 with the busy schedule an actor’s faces, so can you!

4. All this training also means that Grillo rests. Taking time for self-care is just as important as staying active when maintaining a healthy lifestyle. Try to get 7-8 hours of sleep each night and regularly practice deep breathing exercises like yoga or meditation.

I will now explain more about Frank Grillo’s workout routine, Frank Grillo diet, and other things that made him tough enough to fight the good guys in Captain America Civil War.

Frank Grillo Meal Plan and Diet

The Frank Grillo diet plan includes a high protein paleo centric diet with plenty of healthy fats. Yes, he ate fat in his diet, just the good kinds! 

He avoids processed foods and sugars and includes plenty of vegetables in his meals which means he doesn’t need to count calories. So, for example, food options in the Frank Grillo diet could consist of things like:

Breakfast: A protein shake with spinach, almond milk, and bananas

Lunch: Chicken or fish with roasted vegetables

Dinner: steak with salad or grilled vegetables

Snacks: hard-boiled eggs, almonds, protein bars

He is also a fan of Italian food and a pizza fanatic, so he treats himself to pasta or pizza every so often because we all need some indulgences in life! But ultimately, Grillo varies his diet without straying too far from healthy fat and natural foods.

The Paleo Diet

It’s no surprise that Frank Grillo takes his diet seriously. Doing his best to eat as clean as possible; the principles of the Palio diet allow him to do that. 

Comprising mainly of lean meats and vegetables, he can restrict calorie intake whilst maximising protein. In saying that, Frank mentioned in interviews that he doesn’t track calories. 

I’m still on the fence about whether we need to be eating as many calories as traditional bodybuilding knowledge suggests to achieve mass gain whilst maintaining a lean physique. Fortunately, the rules don’t apply to Frank – I’ll be testing this theory in 2022. 

Paleo Diet History

The paleo diet has been around for thousands of years and origins in early humans. 

Our ancestors lived a hunter/gatherer lifestyle. They ate a lot of meat and fat but minimal carbohydrates or sugars. While this kind of lifestyle may seem extreme to us today in our modern world, several benefits come with following the paleo diet.

Paleo Diet Benefits 

One key benefit is weight loss. When you remove processed carbs and sugars from your diet, you naturally start eating less since these foods are so high in calories without providing any nutritional value. 

In addition, many people find that the increased intake of protein and fat helps them feel full between meals, which can also help with weight loss.

Another benefit is that the paleo diet removes a lot of processed ingredients from your diet. While it can be challenging to identify all the dangerous additives in food, many people have noted removing these additives from their diet has increased energy and improved overall health.

So if you’re looking for a way to lose weight, improve your health, or simply lead a healthier lifestyle, give the paleo diet a try. You’ll likely find that the results are well worth any initial inconvenience.

As you can see, there are many benefits to following the paleo diet. If you’re ready to start this healthy and practical approach to eating, talk to your doctor or nutritionist today about how you can make it work for you. 

Bulletproof Coffee 

Frank Grillo also talks about how he has a bulletproof coffee every morning. This allows him to fast until midday to maximise fat burning.

Bulletproof coffee has been around for a while now, and for a good reason. 

A morning beverage created by Dave Asprey of Bulletproof CEO, the bulletproof coffee is a concoction of coffee, MCT oil and butter. 

By replacing the usual sugary cereal with a bulletproof coffee, the body is kickstarted into fat-burning mode, giving you sustained energy and a feeling of fullness with fewer calories throughout lunchtime. As you can imagine, the reduced calories throughout the earlier part of the day do wonders for fat reduction. 

Traditionally, the fat in coffee has been thought of as bad, but this is not the case with bulletproof coffee. By using MCT oil and butter instead of cream or milk, you can still get all the flavour and texture while keeping your body burning fat all day long.

If you’re looking to maintain a lean physique like Frank Grillo, try giving bulletproof coffee a try. You’ll be amazed at how well it works for keeping your energy levels up and helping you lose those stubborn last few pounds.

Frank Grillo Supplements

But another critical factor that often gets overlooked is supplementation. 

In particular, taking certain supplements can help you build more muscle, increase your energy levels, boost your metabolism, and promote fat loss.

Some of the top supplements recommended by fitness experts like Frank Grillo include protein powders, creatine monohydrates, and BCAAs.

The best time to take these supplements is around 30-60 minutes before working out. This gives them time to be absorbed into your body and work on helping you achieve more significant results from your workouts.

It’s essential to follow the directions listed on the product labels and take these supplements consistently if you want to see results.

If you’re looking for a safe, effective way to build muscle and burn fat fast, consider adding some of these top supplements recommended by fitness experts like Frank Grillo to your routine.

Vitamin D3 Supplementation 

Frank mentions that he takes up to 10,000 UI of vitamin D per day in the video – now that is a lot. 

Now, since Covid, I think it’s been made pretty clear the benefits of supplementing vitamin D regularly to improve metabolic health and hormonal health. 

Vitamin D is essential for the functioning of the human body, and it has been proven time and time again. Perhaps 10,000 UI is a bit extreme in most cases. Still, everyone should be at least getting 2,000 to 4,000 UI per day, whether from natural sources such as the sun or supplements in a pill form. 

I prefer the former, for obvious reasons, and track my dosage with a D minder app available on the Apple App Store. 

Turmeric Powder

He also makes mention of Tumeric supplementation for inflammation.

Seems he’s a big fan. And why not? Tumeric is effective for inflammatory conditions such as arthritis, psoriasis, and many others.

Turmeric Powder is made from the spice Turmeric’s ground-up root, which grows in India. It can be used either in cooking or taken orally in powder form to get all those anti-inflammatory benefits.

There are plenty of reasons to take Tumeric Powder, but here are just a few:

1. Anti-inflammatory properties: Tumeric contains a compound called curcumin that has been shown to have potent anti-inflammatory effects on the body. This makes it great for conditions like arthritis, psoriasis, and other types of inflammation-related pain.

2. Antioxidant effects: Tumeric is also a great source of antioxidants. These nutrients help protect the body from damage caused by free radicals, leading to premature aging and disease.

3. Digestive benefits: Tumeric can also help to improve digestion and relieve gastrointestinal issues like bloating gas and indigestion.

4. Brain health: Some studies have shown that curcumin, the main active compound in turmeric, can help to improve cognitive function and reduce the risk of Alzheimer’s disease.

5. Cancer prevention: Curcumin has also been shown to have some anti-cancer properties and may help prevent the development of certain types of cancer.

As you can see, there are plenty of good reasons to add turmeric powder to your diet. For example, suppose you’re looking for a natural way to reduce inflammation and pain and promote overall health. In that case, this is an excellent option for you. Just make sure to buy quality turmeric powder from a trusted source.

Frank Grillo’s Weight and Cardio Training

Cardio, cardio, and more cardio

Finally, no lean physique is ever achieved without substantial cardio. 

Whilst diet is essential for reducing fat, getting sufficient amounts of cardio is a close second. Frank has been heavily involved in the martial arts for a long time and, for that reason, is highly fond of boxing as his preferable cardio source. This, combined with swimming running, and weight training, gives his body all he needs to maintain that 5% physique year-round.

Cardio options in a Frank Grillo workout include:

Shadow Boxing

Benefits of shadow boxing include improved coordination, increased speed and power, increased stamina, and improved focus. In addition, boxing is an excellent workout for the whole body. 

Still, it is especially beneficial for the arms, shoulders, legs, and core muscles. It also allows you to practice your punches and combinations in a safe environment without injuring yourself or your opponent. 

Shadowboxing is also a great way to relieve stress and burn calories. Suppose you are looking for a challenging workout that will help you tone your body and improve your cardiovascular health. In that case, shadow boxing is an excellent option for you (and also great for fighting Captain America).

Brazilian Jiu-Jitsu

Brazilian Jiu-Jitsu is a martial arts and combat sport focusing on grappling and ground fighting. 

It was developed in Brazil in the early 20th century by Brazilian Kodokan Judo founder Carlos Gracie and brought into popularity by descendants like Royce Gracie. It is now practised worldwide by both men and women of all ages.

Brazilian Jiu-Jitsu is an excellent workout for the whole body. Still, it is especially beneficial for the legs, back, and core muscles. It is also a great way to relieve stress and burn calories. Suppose you are looking for a challenging workout that will help you tone your body and improve your cardiovascular health. In that case, Brazilian Jiu-Jitsu is an excellent option for you.

Frank Grillo Workout Routine

To get started with your own Frank Grillo workout routine (and he likes a very tough workout..), you will need access to some essential gym equipment. 

Some of the critical pieces you will want to focus on include free weights, resistance bands, and an exercise ball or Swiss ball.

The first step in your Frank Grillo workout routine is to warm up properly. This means spending 5-10 minutes doing light cardio to get your heart rate up and prepare your muscles for the workout ahead. Once you are warmed up, it’s time to move on to the central strength training portion of the routine.

For the strength training portion of the Frank Grillo workout routine, you will want to focus on compound exercises that work for multiple muscle groups simultaneously. These exercises are typically more effective than isolation exercises, which only work one muscle group at a time. 

Some great compound exercises to include in your routine are squats, deadlifts, pull-ups, rows, and presses.

It is essential to mix up the exercises you perform from week to week to keep your workouts fresh and prevent boredom,

In addition, you should also vary the number of reps and sets you do for each exercise. For example, you might do 3 sets of 10 reps for one week’s training and then increase it to 4 sets of 12 reps the following week.

There’s no better workout to help Grillo’s body shape; just don’t forget about muscle recovery.


Frank Grillo is one of the few celebrity athletes I look up to. 

His physique at the age of 55 is certainly impressive, and it’s something I would like to aspire to as I get older. This year my goal is to get my body fat percentage to around 12% whilst prioritising lean muscle mass. 

Hopefully, implementing some of the things suggested here will get me closer to my goal. 

I have two questions for you today so feel free to leave your answers in the comments below. First, what is your current body fat percentage? And what do you do to maintain that percentage? I am curious to know your answers.

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *