Ben Affleck Batman Diet and Workout Program

Ben Affleck first bagged the role of Batman in Batman v Superman: Dawn of Justice. He had big shoes to fill after Christian Bale nailed playing Batman in Christopher Nolan’s Batman trilogy. 

Whether Affleck did justice to Batman’s role is a story for another day, but there is no disputing the fact that he left no stones unturned to look the part. Ben Affleck has improved his physique with every Batman movie and looks killer in Zack Snyder’s Justice League. 

We are grateful that Batman’s workout and diet plans aren’t as big a secret as his real identity. Batman is one of the few Superheroes who does not have a superpower – unless you consider being filthy rich a superpower. 

While Superman can fly and shoot lasers through his eyes, Thor – the Demi-god – can hammer his enemies, Batman has nothing more than his bare hands to deal with the bad guys. 

A superhero who relies on fistfights to muscle out his opponents needs to be built like a mountain. You would not want to see a Spiderman-like superhero bare-knuckle fighting Bane. A supervillain like Bane needs a big, mean, and muscular Bat as his opponent. Anything less would feel like Bane taking candy from a baby.

Related: Tom Holland Spider-Man Diet and Workout Program

Ben Affleck’s Current Stats

Full Name: Ben Affleck
Weight	Height	Age
208 lbs (94 kg)	6’4″ (193cm)	52 years
Date of Birth	Birthplace	Accolades
15th of August, 1972	Berkeley, California	Academy Award winner 2013

Ben Affleck Batman Diet Program

Affleck had 16 weeks to get in shape for Batman v Superman: Dawn of Justice. Along with his nutritionist, Rehan Jalali, he set a goal of gaining 24 pounds before beginning shooting. Rehan Jalali is the guy to thank/blame (depending on who you ask) for making Affleck look like a walking tank in the Batman movies. 

Ben Affleck Diet Rules

To get in shape for the role, Affleck put on muscle mass while losing body fat. His successful transformation is a result of sticking to the following dieting rules:

1. Limiting Sodium

If your goal is weight loss, you should limit your sodium intake as it causes water retention in your body. Do not consume more than 1500-2000 mg of sodium per day. 

2. Use a CLA Supplement

CLA is an incredibly effective supplement that helps you in turning stored fat into a source of energy. Supplementing with CLA will help you burn fat even when you are not physically active. 

Related: 10 Best CLA Supplements Reviewed for 2024

3. Make Lean Protein Your Go-To

Studies show that high-protein breakfasts reduce hunger and help people eat up to 135 fewer calories later in a day. On top of that, MRI scans have shown that eating a protein-rich breakfast reduces the signals in your brain that control food motivation and reward-driven behavior. Protein can also help you feel full for longer and reduce your chances of binge eating. 

4. Fasted Cardio

Some studies suggest that working out in the morning after 8 to 12 hours of fasting during sleep may allow you to burn up to 20 percent more fat. 

How does fasted cardio work? 

The idea behind fasted cardio is that if you work out first thing in the morning on an empty stomach, your body is depleted of glucose (its main source of energy) and will instead use stored fat for fuel. 

Must Read: Fat Loss Facts: Fasted Cardio

5. Cut The Dairy

We agree with Arnie when he said, “Milk is for babies.” 

Milk can make you retain subcutaneous water. If your body holds too much water, you won’t see any definition in your muscles. 

6. No Carbs At Night

Most fitness noobs make the mistake of blaming fats for their weight gain, while the real culprit could be the excess carbs in their diet. Studies have shown that eating carbs too close to your bedtime can result in weight gain.

Ben Affleck’s Diet Plan’s Nutrition Ratios

Rehan Jalali ensured Ben Affleck’s Batman diet plan followed proper nutrition ratios. Ben’s diet program consisted of:

Calories – 2,790 kcal

1. Carbohydrates – 45%
2. Lean Protein – 35%
3. Essential Fats – 20%

Check-Out: Macronutrient Calculator: Count Your Macros Easily

1. Carbohydrates: 45% – 1,250 Calories

In Ben Affleck’s Batman diet, carbs come from slow-digesting staples like oatmeal in the morning. For the remaining meals, besides leafy veggies, brown rice, potatoes (sweet, white, and red), and whole-wheat pasta become sources of carbs. 

2. Lean Protein: 35% – 1,000 Calories

Lean protein is the backbone of Ben Affleck’s transformation diet plan. According to Rehan Jalali, eating protein with too much fat can bar your body from going into muscle-building mode. Instead, he had Affleck stick to lean proteins like sirloin steak, egg whites (some yolk), chicken breast, turkey breast, and wild salmon.

Check-Out: Protein Calculator

3. Essential Fats: 20% – 540 Calories 

Ben Affleck ate only a certain type of fats in his 16-week Batman transformation program. He relied on fats that the body can turn into brain boosters (like serotonin) or muscle-building hormones (especially testosterone). Some of Ben’s preferred sources of essential fats include flaxseed oil, almond butter, unsalted/natural peanut butter, and nuts.

Ben Affleck’s Batman Diet Plan

On being asked about Ben Affleck’s Batman diet, Rehan Jalali said:

“The goal was to get him a lean, muscular commanding presence on screen. The goal was to follow my book, The Six Pack Diet Plan. 75% of it is really diet and supplementation. It includes 6-7 high-quality meals per day.”

Meal #1

1. Protein Shake
2. CLA supplement

Meal #2

1. 4 Egg whites
2. Oatmeal (1 cup)
3. 1 banana
4. Flaxseed oil (1 tbsp)

Meal #3

1. Protein bar

Meal #4

1. Chicken breast (1 serving)
2. Sweet potato (medium)
3. Flaxseed oil (1 tbsp)

Meal #5

1. Apple (1 large)
2. Unsalted almonds (1 serving)

Meal #6

1. Salmon or chicken breast (1 serving)
2. Steamed Brussels sprouts
3. Broccoli or spinach

For Ben Affleck’s body type, Rehan Jalali used a calorie density of 12-14 calories per pound of bodyweight. At around 210 pounds of lean body weight, Ben Affleck ate 2500-3000 calories per day. 

Ben Affleck Batman Workout Program

Benjamin Géza Affleck-Boldt (we are still talking about Ben Affleck) roped in personal trainer Walter Norton Jr. to help him get in shape. 

Physique transformation was a big challenge for Affleck as he was arguably a little too old when he landed Batman’s role. Before him, George Clooney, 36, was the oldest actor to have played Batman (Batman & Robin). The movie was a total disaster. Ben Affleck while shooting for his maiden Batman movie was 44!

Related: Can You Get Lean After 40?

The DC fans were skeptical and needed some pacification. The to-be-Batman saw the bat signal and came to their rescue with the following statement:

“I knew that a big part of the audience’s expectation around the role would be how I looked physically,” Affleck wrote to Men’s Journal via email. “And that was something I had some control over. If I was going to fail in this role, I wasn’t going to let it be in a way that could have been prevented if I had worked harder.”

Ben Affleck Transformation Training Plan

For Affleck’s Batman physique transformation program, Norton came up with a new approach called “chaos training.”

In the training plan, he created new workout plans and new goals every week, with each regimen targeting specific muscle groups. 

Here is a two-day preview of the Ben Affleck Batman workout as laid out by his coach, Norton:

Day 1:

Block 1 (32 minutes): Warm-up & Movement

• Elliptical: 15 minutes
• Rumble Roller (Hip/TFL/VMO/2-way glute/calf): 9 minutes
• Plank with Arm Extension: 10 seconds 
• Spiderman: 3 reps on each side (hold for 2 breaths)
• Inchworm: 5 reps (hold for 1 breath)
• Calf Stretch: 15 seconds (each leg)

Since Ben Affleck had the momentous task of gaining 24 pounds of lean muscle mass in 16 weeks, he trained thrice (in different blocks) in a single day. 

If you cannot make time for three separate training sessions in a single day, you can condense the three blocks into a single workout by performing three exercises from every block in a single training session. 

Block 2 (40 minutes): Torso & Strength

• Dumbbell Farmer’s Walk: 4 sets (1 minute each)
• Alternating Hanging Knee-Up: 11 reps (each leg)
• ½ Kneeling Row: 4 sets of 12 reps (each side)
• Back Bridge: 2 reps of 15-second hold (5-second pause between)
• Alternating Dumbbell Reverse Lunge: 8 reps (each leg)
• Pull-Up: 6 sets of 4 reps (hold for 4 seconds up and 4 seconds down)
• Shoulder Bridge: 10-second hold (then 8 reps of 2-second extension for each side)

“Getting ready for this role meant working hard, day in and day out with Walter,” says Affleck. “But it was the kind of work where I felt gains in not only my size, but also my mental and physical health.”

Block 3 (22 minutes / Doing As Many Sets As Possible): Strength & Fitness

• Airdyne Bike Sprint: 20 seconds
• V-Grip Pulldown: 15 reps
• Seated Row Handle Grip: 12 reps
• Alternating Dumbbell Open Curl: 5 sets of 5 reps (each arm, then 5 reps together)
• Goblet Squat: 8 reps
• Lateral Squat: 6 reps (each side)

Norton’s ever-changing workout regime ensured that Ben Affleck never hit a plateau and this mentality also helped them overachieve their target numbers. 

While training for Batman v Superman: Dawn of Justice, Affleck went all the way to 231 lbs at 7.7 percent body fat, which they ended up “dialing back” to 225. 

Next Read: 4 Methods For Busting Through Lifting Plateaus

Day 2

Block 1 (30 minutes): Warm-up & Movement

• Airdyne Bike Sprint: 8 minutes at 75% (finish with 15-second sprint, then 45-second rest)
• Soft Roller (upper back/lat/quad/glute/ham junction): 8 minutes
• Brettzel Stretch: 2 reps each side (hold for 5 breaths)
• Kneeling Lat Pull-down: 1 rep each side (hold for 5 breaths)
• ½ Kneeling Quad Stretch: 2 reps each side (hold for 5 breaths)
• Brettzel: 2 reps each side (hold for 5 breaths)

Ben Affleck did not have it easy while following the transformation program. He needed to get stronger while putting on muscle mass. To meet his weekly targets, Affleck was doing 80-pound dumbbell curls, heavy-loaded carries, and 60-pound farmer’s walk. 

Block 2 (32 minutes): Torso & Strength

• Off-Bench Oblique Side Crunch: 8 reps dynamic (followed by a hold for 8 seconds)
• Valslide Body Slide: 4 sets of 12 reps
• Dumbbell Lateral Raise: 4 sets of 12 reps
• Back Bridge with March: Hold bridge for 8 seconds (then 4 knee raises on each leg)
• Dumbbell Shrug: 5 sets of 6 reps
• Rear Delt Machine: 4 sets of 15 reps
• 1 Leg Hip Lift: 3 sets of 8 reps on each side (hold for 2 seconds)
• Tricep Pushdown: 4 sets of 10 heavy reps, then 10 lighter reps

Ben Affleck is probably the first Batman who is shown lifting weights in the movie. There are many workout scenes in Batman v Superman, showing off Ben’s chiseled physique. The pull-up shot in the batcave where he is strapped to an additional 50 pounds is a sight to be marveled at. 

Block 3 (36 minutes): Strength

• Dumbbell Deadlift: 4 sets of 6 reps
• Dumbbell Bench Press: 4 sets of 10 reps (count 3 seconds from up to down position)
• Pec Fly: 4 sets of 12 reps
• Ball Leg Curl: 4 sets of 6 reps (hold for 2 seconds)

During the three blocks, Ben Affleck rested no more than 30-60 seconds between sets. He kept the intensity of his workouts high and did not spend more than 45-60 minutes in the gym. 

Summing It Up

Ben Affleck proves that no matter what your age is, you can succeed at a physique transformation if you stick to a proven diet and training program.

If you are a beginner, you can perform each training block on a different day. This way, you will be training 6-days a week. As you gain experience, you can transition to two training blocks a day and then to Affleck’s original training routine. 

Check-Out Other Superhero Training Routines

• Henry Cavill Superman Workout and Diet Program
• Wolverine Workout Program – Get Ripped Like Hugh Jackman in 8 Weeks
• Bane Workout Program – Get Stronger Than Your Favourite Superhero

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