Oscar Isaac’s Workout Routine and Diet Plan

MCU never fails to impress its fan base with its superhero flicks. Last year it did so by making Moon Knight. The movie not only received a good response from the audience but also made Moon Knight the favorite superhero of many MCU fans.

The role of Moon Knight was played by Oscar Isaac. And we all can agree on the fact that he perfectly nailed the role.

Right from his overall persona to his swagger, he happened to be the perfect choice for being a superhero in the MCU. But in order to be able to do so, Oscar worked his butt off to bring complete justice to the character he is playing. He made sure not to just look like a superhero but also perform like one.

So let’s get to know more about Oscar Isaac’s workout routine and diet plan that transformed him into someone who perfectly nailed the role of Moon Knight with his immensely athletic and aesthetic physique.

Oscar Isaac's Workout Routine and Diet Plan
Kathclick / Bigstockphoto.com

Oscar Isaac’s Workout Principles

To get into superhero shape for playing Moon Knight, Oscar ensured that his efforts are on point. He trained under the famous celebrity trainer Josh Holland for that purpose.

Oscar Isaac’s workout plan for Moon Knight had elements of weight training, cardio, boxing, martial arts, and weapon training. While preparing to look and perform like a superhero, he trained 6 days a week. 3 out of them were reserved for weight training and the remaining 3 were dedicated to performing cardio and practicing martial arts, boxing, and weapon training.

Oscar Isaac’s Workout Routine

For playing the role of Moon Knight, Oscar had to train like a superhero as well. Hence, his workout routine was targeted to improve his overall strength, endurance, agility, and flexibility. This in turn resulted in giving him a body that wasn’t just aesthetic but could also perform phenomenally.

Owing to this reason, Oscar went on to perform most of his stunts all by himself. And this indeed made him feel like a superhero.

Oscar Isaac’s workout routine for Moon Knight was an amalgamation of different training styles. Let’s get to know how he used each of them to serve his prime interests:-

Strength Training

The strength training part of Oscar’s workout routine wasn’t concerned with packing tonnes of muscles on his frame. He needed to gain only as much muscles as needed to make him look lean and strong.

To serve that purpose, Oscar preferred to go with bodyweight exercises. Performing them not only made his body muscular but also worked on enhancing his core strength. Let’s have a look at the exercises that he performed:-

  • Pull ups- 4 sets of 10-12 reps
  • Squats- 4 sets of 10-12 reps
  • Push-ups- 4 sets of 10-12 reps
  • Crunches- 3 sets of 12-15 reps
  • Leg raises- 3 sets of 12-15 reps

Martial Arts

Every actor who plays the role of a superhero is required to know some fighting skills to kick the baddies. And Oscar was no different in this regard.

Practicing martial arts was a prominent part of Oscar’s exercise routine. It involved getting trained in punching, kicking, spinning, disarmament and even using certain weapons.

Oscar also practiced boxing to work on his hand-eye coordination. Doing so also assisted in perfecting his punching technique.


Oscar also has to perform a decent amount of cardiovascular exercises to keep his endurance levels on point. It also enhanced his overall agility which further helped him in performing like a superhero while filming action sequences.

Training to be SUPERHERO

Apart from getting muscular and learning some kickass fighting moves, Oscar also needed to have a decent level of athleticism. For that reason under the guidance of his trainer he worked on improving his overall mobility and agility.

To serve that purpose he incorporated parkour into his workout program. It required him to perform different kinds of crawls, falling on crash pads, jumping from high platforms and even somersaults.

Relying on a training program that has elements of weight training, cardio, and parkour in it worked in Oscar’s favor and gave him a body that was nothing less than like that of an ex-mercenary.

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Oscar Isaac’s Diet Plan

Oscar Isaac's Diet Plan
Kathclick / Bigstockphoto.com

Oscar has always been pretty disciplined about his eating habits. But to get into superhero shape to play the role of Moon Knight he had to make certain modifications to his diet plan.

Oscar increased his overall daily caloric intake for playing Moon Knight. But at the same time, he has to ensure that all his calories are coming from nutritious food items only.

  • Oscar Isaac’s diet plan usually had high amounts of proteins, medium amounts of carbs, and low-medium amounts of fats.
  • It consisted of food items like sweet potatoes, eggs, chicken, rice, peanut butter, fish, bananas, and avocados.
  • He also drank plenty of water throughout the day to keep his body hydrated.

Even though we don’t have the exact diet plan that Oscar relied on to build his superhero physique, we can get you a diet plan that will somewhat resemble the one which he followed. Let’s have a look at it:-

Low-carb days

Meal 1- Pre-workout

  • 2 egg whites
  • 2 whole eggs
  • 1 avocado
  • Green veggies

Meal 2- Post-workout

  • Smoothie (made of protein powder, banana, peanut butter, spinach, ice, and water)

Meal 3- Lunch

  • Chicken breast or turkey
  • Nuts or avocado
  • Green veggies
  • Rice
  • Salad

Meal 4- Dinner

  • Wild salmon/fish
  • Salad
  • Green veggies

High-carb days

Meal 1- Pre-workout

  • 3 egg whites
  • 1 whole organic egg
  • Any seasonal fruit
  • Oatmeal
  • Toast
  • Green veggies
  • Coconut oil

Meal 2- Post-workout

  • Smoothie (made of protein powder, banana, peanut butter, spinach, ice, and water)

Meal 3- Lunch

  • Chicken breast or turkey
  • Nuts or avocado
  • Green veggies
  • Rice
  • Salad

Meal 4- Dinner

  • Fish or chicken breast
  • Rice
  • Salad
  • Green veggies

Intermittent Fasting and Carb Cycling

Intermittent fasting and carb cycling happened to be a prominent part of Oscar Isaac’s diet plan. It had a low/low/high carb cycle with a 12-hour minimum fasting between the current day’s last meal and the next day’s first meal. This approach helped him in building up muscle mass on one hand along with maintaining the leanness of his physique on the other hand.

Talking about his low-carb days, Oscar used to have around 100 grams of rice in a day. He also ate plenty of lean meats and green veggies on his low-carb days.

On his high-carb days, he used to have toast for breakfast along with another serving of rice for dinner. Basically, it had some source of good carbs in each of the meals.

Foods To Avoid

Being quite disciplined with his eating habits, Oscar simply avoided consuming certain food items. Some of them included junk foods, processed foods, refined sugar, and food items that have chemical ingredients, artificial additives, and empty calories.

Oscar Isaac’s Supplements

Oscar has never relied excessively on the use of supplements. This is because he derives a major share of his nutritional requirements by eating whole food items.

Still, he prefers to have only one supplement which is as follows:-

  • Whey protein

Oscar consumes a whey protein shake to up his overall protein intake. He usually consumes it post his workout sessions. It assists in repairing muscle tissues by fetching them essential amino acids.

Oscar also likes to have a protein shake in between his meals as a snack to avoid hunger pangs and that too without eating unhealthy food.

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Wrapping Up

Now that you know so much about Oscar Isaac’s (aka Moon Knight’s) workout routine and diet plan, don’t you think it’s time for you to get in superhero shape?

Well, if your answer is ‘yes’, then the info given in this post is going to serve you pretty well. You can easily design an effective fitness regime for yourself from it.

Just make slight modifications to it so that it perfectly suits your training experience and fitness goals. It will work wonders in developing different aspects of your physique.