As a personal trainer, I always delve into celebrities’ workout routines and diet plans to provide my clients with relatable and achievable fitness goals.
With that in mind, our team of fitness experts and I spent several hours examining the workout and diet of renowned actor Michael Rooker. The 2000’s Best Supporting Actor has shown that maintaining a fit and healthy physique is achievable even in one's 60s.
Known for his performances as Merle Dixon in The Walking Dead, Henry in Henry: Portrait of a Serial Killer, and Yondu Udonta in Guardians of the Galaxy, Michael's roles require meticulous preparation. To meet these demands, the 68-year-old son of Hugh Rooker has dedicated hours in the gym and adhered to a healthy diet.
Michael Rooker Stats
- Age: 68 years old
- Height: 5’10”
- Weight: 86 kg
- Waist: 34”
His Workout Routine
Michael Rooker maintains his fitness and activity levels through a workout routine consisting of weight lifting, calisthenics, and Kyokushin-style karate. Here's a breakdown of his weekly workout schedule:
Day 1 - Monday (Chest, Shoulders, and Triceps)
- Bench press - 4 sets of 12 reps
- Shoulder press - 4 sets of 12 reps
- Skull crusher - 4 sets of 12 reps
- Incline bench press - 4 sets of 12 reps
- Shoulder fly - 4 sets of 12 reps
- Triceps overhead extension - 4 sets of 12 reps
- Dips - 4 sets of 12 reps
Day 2 - Tuesday (Back and Biceps)
- Deadlifts - 4 sets of 12 reps
- Cable rows - 4 sets of 12 reps
- Preacher curls - 4 sets of 12 reps
- Concentration curls - 4 sets of 12 reps
- Hammer curls - 4 sets of 12 reps
- Lateral pulldowns - 4 sets of 12 reps
- Pull-ups - 4 sets of 12 reps
Day 3 - Thursday (Legs)
- Squats - 4 sets of 12 reps
- Leg press - 4 sets of 12 reps
- Hamstring curl - 4 sets of 12 reps
- Quad extension - 4 sets of 12 reps
- Lunges - 4 sets of 12 reps
- Calf raises - 4 sets of 12 reps
- Pistol squats (single-leg squats) - 4 sets of 12 reps
“Work your assisted pistol squats with a suspension trainer/etc. and gradually decrease the amount of help you give yourself with your upper body.”
- Rick Kaselj, Fitness Editor
Day 4 - Saturday (Kyokushin-Style Karate)
As a highly skilled martial artist, Michael Rooker holds a black belt in Kyokushin-style karate. On this day, he focuses on refining his techniques, engaging in sparring sessions, and performing various training exercises to enhance his martial arts skills.
Michael Rooker’s Diet Plan
Michael Rooker understands the importance of maintaining a sustainable diet to support his amazing physique and overall healthy lifestyle, despite having a naturally high resting metabolism that allows him to lose weight quickly. Here is a glimpse of his daily dietary choices:
- Breakfast: three eggs, a green salad, and bacon.
- Lunch: chicken breast, brown rice, and vegetables.
- Dinner: fish paired with fiber-rich lentils.
Supplements
Michael Rooker takes protein shakes and multivitamins to support his health and fitness goals.
Protein Shakes
Michael includes protein shakes in his diet to ensure an adequate intake of this essential macronutrient.
Regardless of your health and fitness goals, incorporating protein powders into your routine can be beneficial for various purposes, including weight loss, weight gain, and overall better health. Both plant-based and animal-based protein powders are proven to offer valuable nutritional benefits [1].
Moreover, research has shown that protein supplementation can contribute to feelings of satiety and better hunger control [2]. Therefore, integrating protein powders, particularly with a reduced-calorie diet, can support your weight loss goals.
Additionally, protein supplementation prevents muscle mass loss, commonly known as sarcopenia, in older adults [3].
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Multivitamins
Multivitamin (MVM) supplementation has shown potential benefits in various areas.
Research suggests that MVM supplementation can support cognitive function in older adults, enhance immune function in individuals aged 55 and older, and even have a modest yet significant impact on reducing the risk of cataracts over the long term [4,5,6]
FAQs
How Often Does Michael Rooker Work Out?
Michael Rookers works out three to five times per week. He maintains a consistent exercise regimen, engaging in weightlifting, calisthenics, and Kyokushin-style karate training.
Does Michael Rooker Eat Fast Food?
No, Michael Rooker doesn’t eat fast food. In an interview, he shared that he has made a conscious decision to avoid fast food to prioritize his health and well-being.
References:
- https://link.springer.com/article/10.1007/s40279-021-01434-9
- https://pubmed.ncbi.nlm.nih.gov/24801369/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6345331/
- https://ods.od.nih.gov/factsheets/MVMS-HealthProfessional/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468989/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3946650/
About The Author
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Didn’t expect Rooker to be that into fitness, but it makes sense with how physical his roles are. His approach seems more practical than hardcore.
I like that his diet isn’t overly strict but still focused on clean eating. Shows that balance can work if you stay active.
Cool to see how Michael Rooker stays in shape, especially considering the action roles he’s taken on. His routine seems straightforward but consistent.