Russell Wilson Weight Loss – Loses 10 Pounds in a Month

Russell Wilson has always paid close attention to what he eats, but after a 2016 season marred by injuries and an uncharacteristically ineffective offensive line, the Seahawks quarterback is taking things up a notch. He’s reportedly eating nine times a day while cutting out dairy and gluten, an approach that he says has led to his most productive offseason in years. And if his latest Instagram photos are any indication, the result is an NFL star who looks noticeably slimmer than last year.

The 6-foot-10 quarterback’s transformation is the result of improved diet and exercise habits he enacted in March at the urging of his wife, Ciara, and trainer Gunnar Peterson. Googling the name of his nutritionist, Philip Goglia, will reveal a long list of celebrity clients—including Kim Kardashian and Chris Pratt—but also NBA stars like Kevin Garnett and Carmelo Anthony. The nutritionist claims to have helped Wilson lose 10 pounds in a month, bringing him down to 214 pounds and 10% body fat for the start of training camp.

Wilson’s meal plan, which includes a mix of meats, fish, nuts, fruits, and vegetables, is built around protein—which is what the NFL player calls his main source of fuel. In a typical day, Wilson starts with two cups of oatmeal and six eggs for breakfast, followed by three to four meals with lean protein—usually chicken or steak—and a mix of vegetables. He typically finishes his meal with a large salad, topped with vegetables and nuts.

In the gym, Wilson lifts weights four days a week. He trains for speed and strength on different days, with each session focusing on variants of Olympic-style exercises that build power. This helps him with the running and cutting required for his game, as well as navigating tight coverage in the pocket. He also uses TRX, which is great for core work and improving mobility.

Wilson is not afraid to try new techniques in the gym, either. In a video posted to his Instagram, the QB shows off a new movement called the “dumbbell I-Y-T.” The move is designed to strengthen the muscles in his back, which are used to help him wind up and throw deep passes. The stronger those muscles are, the more power he can generate behind his shoulder blades.

As for the eating more part of the equation, Goglia tells ESPN that it’s counter-intuitive to most people, but it works. He explains that since a calorie is a unit of energy and fat converts to heat in a hot environment, the body needs more calories to burn off the fat it has. Eating frequent meals, he says, disrupts this process by forcing the metabolism out of fat-adaptation. And the more fat in the body, the harder it is to lose.