DAVE BAUTISTA’S BODY is back in the spotlight after the actor shared a series of shirtless pics on Instagram this week. The pro-wrestler-turned-actor has always been big, but at 56 years of age, he’s managed to keep himself in peak physical shape far beyond the usual range of other athletes by maintaining a rigorous fitness regimen and a primarily plant-based diet.
Bautista has rebranded himself as a Hollywood heavyweight with roles in Guardians Of The Galaxy, Dune and Glass Onion, but he’s maintained the same physique that elevated ‘The Animal Unleashed’ to the top of pro-wrestling.
He has his flexitarian diet to thank for that. Bautista is one of the most high-profile advocates of a plant-based diet. Despite not going full-on vegan, his physique proves you can get ripped while being plant-based.
Bautista gave fans an insight into his regular diet plan and training routine in a video interview with Men’s Health US. The 56-year-old does most of his training in his home gym, a multi-floor workout paradise with a floor each for weights and martial arts.
Despite keeping a regular training routine for almost 40 years, Bautista isn’t obsessed with working out and views the gym as a sanctuary where he can find peace of mind. “This is not only like a place where I can stay in shape. This is my sanctuary, I come here for peace of mind, it’s therapeutical for me,” he says. “It’s not something that I have to do to stay in shape but something I need to do to keep my mind right.”
Dave Bautista’s Training Routine
Bautista trains six days a week. He has three distinct workouts targeting multiple muscle groups on the same day. These individual workouts are done twice a week, with a standalone rest day separating them. He tops off his weight sessions with high-energy cardio and martial arts sessions.
Monday: chest and arms
Tuesday: shoulders and back
Wednesday: legs
Thursday: rest
Friday: chest and arms
Saturday: shoulders and back
Sunday: legs
Dave Bautista's chest and arm workout
Machine chest press (5 sets of 10)
Incline dumbbell bench press (5 sets of 10)
Pec decks (4 sets of 10)
Cable flys (4 sets of 12)
Preacher curls (4 sets of 10)
Incline dumbbell curls (3 sets of 12)
One arm triceps extensions (3 sets of 12)
Skull crushers (4 sets of 12)
Dave Bautista's shoulders and back workout
Bent over rows (5 sets of 10)
One arm dumbbell rows (4 sets of 10)
Lat pull down (4 sets of 10)
Pull-ups (4 sets of 10)
Machine shoulder press (4 sets of 10)
Face pulls (3 sets of 12)
Lat raises (3 sets of 12)
Dumbbell shrugs (3 sets of 12)
Dave Bautista's leg workout
Deadlifts (4 sets of 8)
Leg press (4 sets of 10)
Hack squats (5 sets of 8)
Romanian deadlifts (4 sets of 10)
Leg extensions (3 sets of 12)
Standing calf raises (3 sets of 15)
Walking lunges (4 sets of 20 Metres)
Dave Bautista’s flexitarian diet plan
Like most bodybuilders, Bautista mainly followed a high-protein, high-calorie diet to bulk up and maintain mass earlier in his career. But he has since made the switch to an almost entirely plant-based diet. This included cutting out red meat completely, as well as all dairy products. Bautista is proof you can go plant-based and still look like a tank.
Bautista describes himself as “mostly vegan” and plans to go completely vegan in the future. The reason he hasn’t made the jump to total veganism can be pegged down to his penchant for a breakfast staple. “I eat as clean as possible. I was eating mostly vegan, except for eggs because I couldn’t give them up for breakfast.”
Bautista’s regular meals incorporate rice, beans and other greens but he changes his meal plan depending on what he’s training for. He always has eggs for breakfast and throws some fish into his meals twice a week for some added protein, making him a pescatarian. “I play with my diet a lot. During the day, I am all protein and fats. And then at night, I’ll usually have one very low-carb meal,” he said.
Considering that it can be hard to source plant-based meals that can pack enough protein to maintain mass while on a movie set, Bautista frequently relies on meal prep services to provide the nutrients he needs.
Bautista is half Filipino and says the hardest part about going vegan was giving up his favourite traditional Filipino dish: Chicken adobo. “I grew up on chicken adobo, it’s one of the few dishes that I make constantly,” Bautista said. “I make it for myself, I make it for my friends. Now I still make it for my friends, but I have to just sit there and watch them eat it, and it’s torture.”
