Dan Fogler’s Workout Routine and Diet Plan

Most of us know Dan Folger from his role as Jacob Kowalski in Fantastic Beasts and Where to Find Them. He also played the role of Uncle Melvin in the famous TV series The Goldbergs.

Dan isn’t just a great actor. He is also a phenomenal comedian and writer. But there is one more thing for which he is quite popular amongst his fan base.

And that is his impressive physical transformation. His weight-loss journey has been an inspiration to many people who want to get back in shape.

So if you too wanna know about Dan’s fat-to-fit transformation, stay with us as we get you a detailed insight into Dan Fogler’s workout routine and diet plan.

Let’s get started.

Dan Fogler's Workout Routine and Diet Plan
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Dan Fogler’s Workout Routine

Dan simply surprised his fans with his tremendous weight loss. Between the year 2018 (when he was filming for Fantastic Beasts) and now, Dan has lost close to 100 lbs. And we must say that’s pretty impressive.

Dan decided to lose weight when he realized that his cholesterol levels have elevated and his metabolism has slowed down. All this led to his unhealthy weight gain.

That was the point when Dan decided to start exercising not only to lose his excess weight but also to live a healthier life.

Dan Fogler’s workout routine was focused on strength gains. This in turn led to muscle building and also promoted fat loss.

Karate acquired a prominent position in Dan’s workout routine. He still practices it to keep his body in shape. Karate involves practicing certain movement patterns and martial skills that promote holistic fitness.

It also has elements of strength training. A karate session subjects the body to a decent high-intensity workout. After all, practicing punching, kicking, and sparring not only burns tremendous amounts of fat but also makes your bones and muscles stronger.

Karate played a pivotal role in Dan’s weight loss journey. And he still practices it at least twice a week. Talking about it’s effectiveness he says,

“I feel like I’ve added 20 years to my life”.

At present, Dan workouts 5 days a week. Let’s find out what does Dan Fogler’s workout split looks like:-

  • Monday- Karate
  • Tuesday- Hiking or Walking Outdoors
  • Wednesday- Active Recovery*
  • Thursday- Karate
  • Friday- Outdoor Walk
  • Saturday and Sunday- Rest

Dan’s weekends are reserved for giving time to his wife and kids. Being an actor, he usually has a pretty hectic schedule. Hence, on weekends, he gives himself a little rest and tries to spend as much time as possible with his family.

Active Recovery*

Dan tends to give his body periods of active recovery as well. He does so by performing light yoga. It enables him to stretch and relax his muscles which counter any kind of muscle stiffening.

He also performs foam rolling to increase the blood circulation in muscles.

Dan’s active recovery sessions keep his body in a position from where it can recuperate well and get ready for his next workout sessions.


Cardio happens to be a crucial part of any exercise routine that is focused on fat loss. It gets the heart rate up and enables the body to burn off excess fat.

Even Dan Fogler’s workout routine has decent amounts of cardio. His cardio sessions usually consist of low-intensity activities like hiking or walking outdoors.

Both activities are great for torching excess fat from the body. They also assist in keeping the level of metabolism in check.

One of the best things about hiking and walking is that both of them require you to be in the lap of nature. This in turn has a profound impact on reducing stress levels and boosting mood. It also facilitates the well-being of both your physical and mental health.

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Dan Fogler’s Diet Plan

When it comes to losing weight, no matter how hard you train, if your diet isn’t on point, you aren’t going to get optimum results. Dan understood this fact pretty well. He made drastic changes in his diet plan which made him lose 60 pounds.

Once he lost that initial weight, he found the much-needed motivation to continue further. Even today, Dan Fogler’s diet plan consists of food items that provide his body with essential nutrients along with keeping his weight in check.

Dan eats plenty of fresh fruits and raw vegetables throughout the day for their rich fibrous content. His daily carb intake comes from sources of complex carbs such as oatmeal and brown rice.

Dan also includes sources of fats in his diet plan. But he ensures that those food items fall in the category of good fats.

Dan Fogler’s daily meal plan consists of 3 major meals. Let’s get to know what all food items are included in each of them:-

Meal 1- Breakfast

  • Fresh fruits
  • Oatmeal
  • Green smoothie
  • Black coffee

Meal 2- Lunch

  • Brown rice
  • Caesar salad
  • Grilled chicken

Meal 3- Dinner

  • Brown rice
  • Fresh veggies
  • Grilled salmon

Intermittent Fasting

Intermittent fasting is undoubtedly one of the most effective ways to lose weight. Dan also relied on it to get in shape. And we must say that it served him pretty well.

Practicing intermittent fasting helped Dan to avoid his sugar cravings. It also worked pretty well in speeding up his metabolism which in turn boosted his weight loss.

Foods To Avoid

Dan had to bid adieu to certain food items in his weight loss journey. Those included refined sugar, soda, bread, and some other sources of simple carbs.

He avoided consuming any kind of junk food that could mess up his weight loss journey. Food items that were processed or fried or were extremely greasy or oily also had no place in his diet chart.

To stay in shape, Dan still ensures to avoid all those food items.

Dan Fogler’s Supplements

Apart from sticking to a well-structured nutrition plan, Dan also incorporated a few supplements into it. He did so to make his nutrition plan as effective as it could be.

Dan Fogler’s supplements stack included the following:-

  • Vitamin C
  • B12
  • Multivitamin

Using vitamin C assisted his body to get rid of excess fat deposits.

Consuming B12 kept both his energy and metabolism levels high. And having a multivitamin supplement fetched his body with a variety of micronutrients.

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End Note

The weight loss routine of Dan Fogler can certainly give anyone the motivation to get back in shape. All that you need to do for that is to just follow a well-structured fitness regime.

If you stick to an intense training program and a nutritious diet plan, it would enable you to burn off your fat deposits. Just don’t be impatient with the process.

Enjoy every step of your weight loss phase. Doing so will certainly fetch you the best results.