I started researching how Chris Pratt lost weight and got fit after hearing about how he was basically me: 40 years old, 280+ lbs (although I never got that high) and then transformed into a lean, mean, Star Lord machine.
Star Lord Chris Pratt, Before and After
The problem? Every single supplement on the planet claimed Pratt used their product. Now, I’m not big on supplements, but this intrigued me, so I set off to do some investigating and put together this guide on Chris Pratt’s weight loss strategy. Using a combination of personal training and a calculated, individual diet plan, Pratt lost over 60 lbs in 6 months (more than that if you calculate losing it and putting on muscle) and went from what people describe as “Marshallowy” on the TV show Parks & Recreation to the Star Lord unveiled in Guardians of the Galaxy.
Personal Trainer Duffy Gaver
Personal Trainer Duffy Gaver
Chris looked to celebrity trainer Duffy Gaver for guidance in his transformation, as have other celebrities such as Chris Hemsworth, Brad Pitt, Channing Tatum and Ashton Kutcher just to name a few. Gaver is a former marine and Navy SEAL sniper, who has a no-nonsense view of training. He can tell right away if someone is going to succeed or fail just based on their attitude.
One of Gaver’s main philosophies is to “Do the job.” Sounds easy, right? More specifically, he encourages people to think “donuts vs chicken breast or Watching TV vs jogging.” You have to want it, really want it. No nonsense. Working out is less about the actual workout, but what you bring to the workout.
For Pratt, Gaver saw him for 4-6 sessions a week, and Pratt did some extra sessions on his own. Breaking down Pratt’s impressive 6-month, 50 lb weight loss and body building, it looks something like this:
- 2 months bodybuilding
- 2 months bodybuilding/conditioning
- 2 months conditioning
And what about those supplements every manufacturer is claiming helped give Pratt the edge he needed? Not according to Gaver. In interviews, Gaver is quick to condemn supplements, saying they just sell one thing to get you to buy another. His best choice of diet for people training with him is simple: Chicken, broccoli and brown rice.
Duffy Gaver
Gaver is big on weightlifting and body building, the core of getting fit. While he opened a crossfit gym in Santa Monica, it has now closed due to zoning issues. To fully get in shape, Gaver says 90-100 lb dumbbells are going to be part of your life.
Favorite at-home training device? The ab-mat for situps.
Bottom line – Do the job.
Nutritionist Phil Goglia
Dr. Phil Goglia is the founder of Performance Fitness Concepts in Los Angeles and has been featured on such talk shows as Dr. Phil and The Doctors. His book, Turn Up The Heat: Unlock the Fat-Burning Power of Your Metabolism, is available on Amazon and he is one of the leading nutritionists in the LA area. Whereas Duffy Gaver says bodybuilding comes fist, Goglia says nutrition comes first. Despite this conflicting philosophy, the two regularly pair up with their celebrity clientele to get them into top shape.
Dr. Goglia doesn’t use a one-size-fits-all nutrition plan. Each client is given a barrage of tests to measure their current nutrition level. This is why the first visit to his be evaluated is $625 for a one hour session. The followup the next week is $395, and then 1/2 hour sessions occur weekly at $100 each. According to a recent interview with Dr. Goglia, it usually takes at least 3 months of sessions to get a routine, but it could take come clients as much as a year.
Quick Tips from Dr. Goglia:
- One ingredient starches like potatoes, yams, corn and oatmeals are OK. Stay away from bread, muffins and bagels
- Avoid dairy. Period.
- Eat healthy snacks. 12 almonds or some fruit are fantastic.
- Plan ahead. If you know you are going to be busy, buy pre-cooked meats at places like Whole Foods. Get 4 cooked chicken breasts and place them in the refrigerator ready to go.
- Drink water. A lot.
So What About Supplements?
Nobody knows. Seriously. Every mention of supplements along with Chris Pratt are on a sales pitch page for a different supplement. Only Chris knows for sure, and he isn’t talking. But Duffy Gaver and Dr. Goglia are in agreement, they aren’t necessary. Time-honored techniques of working out, bodybuilding and a nutrition plan are their weapons of choice, and it seems to have worked for many a superhero under their guidance.
Does It Work For “Normal” People?
Do these plans work for regular, every-day people or only celebrities trying to fit into their spandex super hero costumes? Reviews of both Duffy’s training and Dr. Goglia’s nutrition programs are mostly positive. Duffy’s gym has shut down due to zoning issues. Dr. Goglia has launched a “Global” plan that allows you to get your blood work done remotely and skype/email in for the weekly check-ins and updates. Have I actually gone on the plan? No. If I had the money would I consider it? Possibly – but I would need a lot of help with meal preparation as I seem to be always on the go.
