Chris Pratt’s Incredible Body Transformation: From Overweight to Marvel Superhero
If you’ve seen Guardians of the Galaxy or Jurassic World, you’ve probably admired Chris Pratt’s impressive physique. But did you know that before he became a Hollywood action hero, he was once overweight and known for playing funny, lovable characters?
Hard to believe, right? But his transformation is 100% real—and incredibly inspiring.
Let’s dive into how Chris Pratt lost over 60 pounds and built a body fit for a superhero. This post will give you a behind-the-scenes look at his workout plan, diet strategy, and what it really takes to go from flabby to fit.
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How Chris Pratt lost over 60 lbs in just six months
His weekly workout routine broken down by day
The high-calorie, clean eating plan he followed
How you can start your own transformation journey
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Name: Chris Pratt
Born: June 21, 1979
Height: 188 cm (6’2″)
Weight (after transformation): ~97 kg (~214 lbs)
Famous Roles: Star-Lord (Guardians of the Galaxy), Owen Grady (Jurassic World)
Before becoming a household name, Chris was known for his “dad bod” and love of food. He reportedly weighed close to 300 lbs (136 kg) at his heaviest and didn’t take fitness too seriously.
That all changed when he landed the role of Star-Lord in Guardians of the Galaxy in 2014. Knowing he had to embody a heroic character, Chris committed to a full lifestyle overhaul—and the results speak for themselves.
いまだにこの写真が同一人物だということが理解できない。
痩せたっていうより人がもう違うだろって感じ。
半年で27キロ減量…スターってすごいな。。。#ガーディアンズオブギャラクシー#MARVEL#マーベル#クリスプラット#ダイエット pic.twitter.com/JqwluMgZNF
— フリースタイル ホビーヤフー店 (@hobby_waku2) February 22, 2018
💪 Chris Pratt’s Weekly Workout Routine
Chris trained 4–6 days a week for five months, with each day focused on different muscle groups. Here’s how his weekly plan looked:
Monday: Back Day
Pull-ups
Push-ups
Planks
Tuesday: Chest Day
Bench press variations
Weighted dips
Wednesday: Legs
Squats
Leg press
Walking lunges
Thursday: Shoulders
Military press
Arnold press
Lateral raises
Friday: Arms & Shoulders
Barbell curls
Wrist curls
Saturday & Sunday: Rest Days
Recovery is just as important as training.
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🏃 Cardio & Core Training
Chris didn’t stop at lifting weights. His role required stamina, agility, and a ripped core, so he incorporated:
Treadmill running
Boxing
Swimming
Cycling
Abs workouts every other day
His cardio sessions lasted about 3 hours a day during peak training.
🍽️ Chris Pratt’s Diet: 4,000 Calories a Day!?
Yes, you read that right. Chris wasn’t starving himself—he was fueling his body with a clean, high-calorie diet focused on quality over quantity.
He followed the Paleo diet, also called the “caveman diet,” which cuts out processed foods and emphasizes:
Protein-rich meats (chicken, turkey, steak, fish)
Vegetables and fruits
Healthy fats (avocado, nuts, seeds)
Low-carb options like sweet potatoes, oats, and brown rice
🚫 No alcohol. No sugar. No junk food.
Chris reportedly said:
“If I’m going to take protein, I’d rather just eat chicken breast—it takes more energy to digest, so I burn more calories.”
🥗 Sample Daily Meal Plan
Meal 1
Omelet with 2 whole eggs + 6 egg whites
Tomato & avocado
Meal 2
Grilled chicken breast
Steamed broccoli
Meal 3
Turkey breast
Meal 4
Protein shake + carbs supplement
Meal 5
Tilapia + sweet potato
Meal 6
Whole grain bread + salmon + spinach
And yes, this added up to nearly 4,000 calories a day—because he needed it for his intense workouts.
関連時期
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キャプテンアメリカを演じたクリス・エヴァンスの筋肉が凄い！筋トレ方法であなたもその肉体を手に入れられる！？
ワンダーウーマンを演じた女優の肉体改造は美しすぎる！ガル・ガドットは美女戦士
ジェイソン・ステイサムの若い頃はハゲではく、闇商人で生活していた！？ヒゲも筋肉も魅了な俳優
🧬 Supplements?
Chris kept it minimal. Instead of relying on powders, he preferred real food for protein intake. He believed whole foods made his body work harder to digest, which boosted fat burning.
🎬 Hollywood-Ready in Just 6 Months
To play leading roles in Guardians of the Galaxy and Jurassic World, Chris dropped from nearly 300 lbs to about 220 lbs (100 kg), gaining muscle and shedding fat in the process.
From this: ![Before Photo]
To this: ![After Photo]
It’s not just a glow-up—it’s a complete lifestyle transformation.
🚀 Ready to Start Your Own Journey?
Chris Pratt’s story proves that anyone can transform with the right mindset, a structured workout, and smart eating. You don’t need Hollywood money—just dedication and a goal.
Whether you’re starting your fitness journey or need that extra push, let Chris’s transformation be your motivation.
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