Rob McElhenney Workout Routine and Diet Plan


Wrexham Association Football Club owner Rob McElhenney is an actor, director, producer, screenwriter, and co-founder of the club. In addition to playing Ronald “Mac” McDonald in the FX/FXX comedy series It’s Always Sunny in Philadelphia, Lou Tookers in the Fox romantic comedy The Mindy Project, Ian Grimm in the Apple TV and comedy series Mythic Quest, and Aldo in the ABC drama Lost, he has appeared in much other television series. In addition to serving as the executive producer and one of the creators of It’s Always Sunny in Philadelphia, he also served as the show’s developer and executive producer.


In addition to working on Lost and The Mindy Project, McElhenney appears on various other shows. MCElhenney is married to actress Kaitlin Olson, and the couple has three children together. According to Twitter, MCElhenney has hundreds of thousands of followers. McCElhenney stands at 5’9” and weighs approximately 180 pounds.

Rob McElhenney adheres to a diet and workout regime that keeps him healthy and fit. We will discuss these in this article. The producer ensures that he’s consistent and to do that he uses a lot of tips and tricks, which he shares both on his social media and in many interviews. Read on to learn more!

Rob McElhenney Body Statistics

  • Birth Year: 1977
  • Birth Date: April 14
  • Height: 5 ft 9½ in or 176.5 cm
  • Weight: 74 kg or 163 lbs

Rob McElhenney Awards and Achievements

Hollywood Critics Association

2021 Nominee
HCA TV Award
Best Actor in a Streaming Series, Comedy
Mythic Quest: Raven’s Banquet (2020)

IGN Summer Movie Awards

2019 Nominee
IGN Award
Best TV Ensemble
It’s Always Sunny in Philadelphia (2005)

Shared with:

Charlie Day
Glenn Howerton
Kaitlin Olson
Danny DeVito

2018 Nominee
IGN Award
Best Comedic TV Performance
It’s Always Sunny in Philadelphia (2005)

Rob McElhenney

International Online Cinema Awards (INOCA)

2021 Nominee
INOCA TV
Best Actor in a Comedy Series
Mythic Quest: Raven’s Banquet (2020)
2015 Nominee
INOCA TV
Best Writing for a Comedy Series
It’s Always Sunny in Philadelphia (2005)

Shared with:

Charlie Day
Glenn Howerton

Episode: “Charlie Work”

Rob McElhenney Workout Routine

Rob McElhenney is remarkably vague when it comes to the specific exercises he did to shed those pounds, but we do know that “you just need to lift weights six days a week.” He’s probably vague since you have to remain committed to a healthy routine for six weeks.

Rob McElhenney

You need to think like a weightlifter if you’re going to lift weights six days a week for six months. While lifting weights is incredibly beneficial for your body, if you don’t make sure you are targeting all of your muscles and creating a well-balanced machine, you won’t get the best results. Whenever you are developing a workout routine, make sure you are mixing it up. Putting the same group of muscles to work for six days shouldn’t be acceptable.

The reason your diet needs to be on point is for the same reason you need to gain muscle mass. When you lift weights, your muscles go through a lot of strain. Your fitness depends entirely on your ability to push past the limits you set on your body. You’re going to feel sore, your muscles are going to tear, but they will rebuild themselves stronger than before.

By understanding this, you will be able to lift weights safely and effectively. If you do bicep curls to failure every day of the week without allowing your biceps to rest, you’re just beating your muscles into submission. Taking care of your muscles means they are recovering, so you must adapt your routine to accommodate recovery. Think in terms of pairs when choosing exercises. In your body, there are antagonists, a kind of force that opposes the muscle it opposes. It’s best to work on your triceps the next day after you work on the biceps one day. If one day you’re working on wrist curls, do reverse wrist curls the next day.

In addition to flexibility, we need to be adaptable. The muscle cells in your body are extremely dense. Because of their power, they are capable of incredible feats, but that also makes them rigid and immobile. When you pump up your muscle mass without also strengthening your flexibility, you’ll find yourself paying the price over time. A few days after exercising, your muscles will start pulling your joints out of place, causing you all types of pain. Whenever you can, stretch or do exercises that include flexibility, such as calisthenics.

Day 1: Chest & Shoulders

It is recommended you do three sets of eight repetitions during these workouts. Choose the correct weight to feel the burn.

  • Warmup 3-mile run and stretching
  • Bench press
  • Incline dumbbell press
  • Chest flyes
  • Dips
  • Cable pull-downs
  • Dumbbell shrugs

Day 2: Back & Arms

For 3 sets of 8 repetitions, you will keep up with the heavy loads.

  • Warmup 3-mile run and stretching
  • Deadlifts
  • Barbell rows
  • Biceps curls
  • Lateral pull-downs
  • Hammer curls
  • Weighted chin-ups
  • Weighted wide-grip pull-ups

Rob McElhenney

Day 3: Core & Calisthenics

The Calisthenics exercise method focuses on several muscle groups while mainly relying on your body weight as resistance.

On all these moves, you should always take the risk of failure, so don’t even consider quitting until you are completely destroyed.

  • Warmup 3-mile run and stretching
  • Plank to push-ups
  • Jump Squats
  • Burpees
  • Military push-ups
  • Ab crunches
  • Chin-ups
  • Clap push-ups

Day 4: Shoulder & Arms

It is essential to push through your soreness to meet your goal on time. Yesterday may have left you a bit sore, but it is important to get past that quickly.

Rob McElhenney

The time has come to burn some more fat and retain some significant upper-body mass with 3 sets of 8 reps once again.

  • Warmup 3-mile run and stretching
  • Overhead press
  • Barbell shrugs
  • Military push-ups
  • Kettlebell swings
  • Standing rows
  • Alternating front and side raises

Day 5: Legs

The goal is to keep going with 3 sets of 8 repetitions this time. This time you need to concentrate more on the legs to avoid looking like a lollipop.

  • Warmup 3-mile run and stretching
  • Leg press
  • Calf raises
  • Box jumps
  • Dumbbell lunges
  • Hamstring curls
  • Back squats

Day 6: Core & Calisthenics

It is impossible to achieve abs like Rob without paying more attention to your core.

  • Warmup 3-mile run and stretching
  • Plank to push-ups
  • Jump Squats
  • Burpees
  • Military push-ups
  • Ab crunches
  • Chin-ups
  • Clap push-ups

Time To Rest

The rest time you’re getting is to allow your muscles to recover for 24 hours and allow your body to prepare for some extra pounds next week.

“Look, it’s not that hard. All you need to do is lift weights six days a week, stop drinking alcohol, don’t eat anything after 7 pm, don’t eat any carbs or sugar at all, in fact just don’t eat anything you like, get the personal trainer from Magic Mike, sleep nine hours a night, run three miles a day, and have a studio pay for the whole thing over a six to seven month span.”

– Rob McElhenney

There’s still one more thing to mention, though.

It’s not enough to do this Rob McElhenney workout routine alone if you’re serious about making the same kind of body changes. Also, you need to change your diet.

Rob McElhenney Workout Tips and Tricks

In June 2018, we first encountered one another during the Los Angeles Pride Parade. ‘It’s Always Sunny in Philadelphia’ actor Rob McElhenney, who plays Ronald McDonald on the show, was spotted with co-star Danny DeVito on a float on the way to a party looking less like the beer-bellied bartender character and more like a beast; Mac was fat. His weight loss transformation was admired by everyone, from strangers on the internet to former Philadelphia Phillies second-baseman (and Mac favorite) Chase Utley.

The transformation began months earlier for McElhenney. In the past, McElhenney went in the opposite direction by gaining 60 pounds in 7 months because he thought fat Macs made for more amusing shows. The 42-year-old put on weight between the sixth and seventh seasons of the FX sitcom, consuming four 1,000-calorie meals a day.

Who could think of anything funnier than fat Mac? A fat Mac who becomes a jacked Mac all of a sudden. McElhenney took this route. “Christian Bale” transformed his body once again. Is this all in the name of comedy? Absolutely not.“The truth is: I have more dedication to the paycheck,” McElhenney remarks.

Rob McElhenney

We’ve talked to McElhenney about the reaction to his transformation and the unrealistic expectation that he would always look like jacked Mac during the past year. In a recent interview, McElhenney and his business partner Ryan Reynolds discussed body image, insecurities, and masculinity. Currently the star of Mythic Quest, Reynolds is the proud owner of a Welsh soccer team.

Several observations from McElhenney’s sage advice column for the past year are included below.

On getting jacked:

“I’m not going to get into the medical science. Let me just tell you something. Increased levels of testosterone are just a cross I have to bear.”

On his diet and workout routine:

“I’m gonna break it down for you, because it’s actually quite simple, and anybody can do this. Anybody on the planet can do this. First thing’s first: if you have a job—like a 9-5 job—quit that. Do you like food? Forget about that. Because you’re never going to enjoy anything you eat. Alcohol? Sorry. That’s out. So what you need to do—you have a chef, right? like a personal chef?—make sure the chef makes you a lot of chicken breast. And make sure you keep your caloric intake at a certain level. And as you go to your physician 2-3 times a week—just to monitor all your testosterone levels—because testosterone is important to building muscle. You’re good friends with the trainer from Magic Mike? Arin Babaian. So you want to give Arin a call. And you want to make sure he’s at your house and takes you to the gym at least twice a day because you’re gonna want to do your muscle-building in the morning and then your cardio in the afternoon. Now, do you have a family? Like a significant other or kids? Yeah, forget about them. You’re not going to have time to deal with them.”

“So that’s really all you have to do. And make sure you have a studio pay for the entire thing because it could become exceptionally expensive. So, I think if you just do all those things, then you too can have an absolutely unrealistic body type, such as me.”

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Rob McElhenney

On why men want to get jacked

“The people who were most fascinated by my body when I was in great shape were dudes. Women could give two shits. In fact, my wife really was displeased with the way I looked, because she felt like I was trying too hard, and I was. I was! There’s this fascination that men want to look like that and men want to be aesthetically pleasing to other men. I’m actually talking about straight men as much as men in the gay community. It’s interesting that it’s not based in sexuality or sex appeal and more about this body image that we’ve sort of grown accustomed to.”

On Hollywood’s changing ideal of “jacked”

“Aesthetically, the superhero stuff hasn’t helped. We now have this idea of being the biggest dude or the most ripped guy in the room. Brad Pitt, for example, in Fight Club—that’s the body type that I hear more men talk about than anything else. But Brad Pitt in Fight Club is probably 150 pounds soaking wet—he’s just all sinewy muscle—and I bet if you stood next to him back in 1999, or whenever that movie was, he would seem frail, because the ideal body type now is fucking jacked.”

On no longer being jacked?

“I’m gonna give you a little lesson in biology: the abs are always there. They’re IN there. They’re just behind a bunch of tacos and tequila. I was enjoying myself on vacation. The abs are there. And the second I want to those abs to come back, all it takes is 3-4 months of starving myself.”

Rob McElhenney performed those workouts on a daily basis. Rob is also quite consistent about following through with it. What does he do? Down below, he shares some of his favorite tips that will help you to see how he manages to achieve the best results from every single workout!

Rob McElhenney Diet Plan

The purpose of McCElhenney’s weight gain was to make his comedy material more fun. He gained 60 pounds over the course of seven months. He then stripped it all off again and then some more, getting ripped like a superhero. To get there, a team of professionals was necessary and he was totally focused. But he said he cares about getting paid, so he took the risk. The man isn’t serious, sort of, but he managed to accomplish something. In addition to chicken breast, vegetables, and brown rice, his healthy diet also contained potatoes, but because he had a personal chef, the food tasted much better.

Rob McElhenney

Your diet plays a large part in how you look, and if your diet is out of control, then you’ll look like Fat Mac from It’s Always Sunny In Philadelphia.

The comments Rob McElhenney made in interviews and on social media gave many hints about what he ate and wasn’t eating.

To begin with, it’s highly unlikely you’ll have chicken breast more than once a day.

Moreover, there will be no alcohol, processed carbohydrates, or sugar, and just when you think you can handle it no more

If you want more chicken breast, there’s another portion waiting for you. Remember, too, that you should avoid eating after 7 pm to give your body a long time to burn off fat.

This is what it takes to lose 60 pounds in seven months and achieve this transformation.

The following is part of what he says:

“I’m gonna break it down for you, because it’s actually quite simple, and anybody can do this. Anybody on the planet can do this. First thing’s first: if you have job—like a 9-5 job—quit that. Do you like food? Forget about that. Because you’re never going to enjoy anything you eat. Alcohol? Sorry. That’s out. So what you need to do—you have a chef, right? like a personal chef?—make sure the chef makes you a lot of chicken breast. And make sure you keep your caloric intake at a certain level.”

Doesn’t sound complicated, does it?

On one of his recent Instagram posts, he continues to follow this trend, writing:

Look, it’s not that hard. All you need to do is lift weights six days a week, stop drinking alcohol, don’t eat anything after 7pm, don’t eat any carbs or sugar at all, in fact just don’t eat anything you like, get the personal trainer from Magic Mike, sleep nine hours a night, run three miles a day, and have a studio pay for the whole thing over a six to seven month span.

Rob McElhenney

To give you a full breakdown of that, here it is:

  • The process took 6 – 7 months
  • Weight lifting 6 days a week
  • Run 3 miles a day
  • 9 hours of sleep a night
  • No alcohol
  • No food after 7 pm
  • No sugar/carbs
  • Use the personal trainer from Magic Mike

On the other hand, Rob McElhenney also went through a weight GAIN phase for Season 7 of It’s Always Sunny in Philadelphia, during which he added 50 pounds.

His comments about the issue were as follows in an interview with The Wrap:

“As I started off I was doing it with chicken breast and rice and vegetables,” McElhenney told The Wrap. “But when you’re four months in it and you have to muscle down 1,000 calories for the third time or fourth time in a day and you have to either eat three chicken breasts, two cups of rice and two cups of vegetables — or one Big Mac — you start to see the Big Mac and realize it’s a lot easier to get down … And then every once in a while I would eat three donuts. And every day one of my meals was a high-calorie protein shake.”

What to Eat

  • Chicken Breasts
  • Vegetables
  • Leafy Greens
  • Broccoli
  • Egg Whites
  • Avocados
  • Brown Rice
  • Whatever his Chef Prepares

What to Avoid

  • Sugar
  • Carbs
  • Alcohol
  • Processed Foods
  • Junk Food
  • Trans Fats
  • Fast Food

Fat Mac was a hilarious gag on It’s Always Sunny In Philadelphia that seemed to be pulled at random during the sixth season. Regardless, making it occur was much more complicated than one might anticipate. The character’s creator and portrayer Rob McElhenney revealed that eating ice cream soup and cottage cheese helped him gain 60 pounds for the character’s then-new look. We don’t think they were eaten together though.

Rob McElhenney

As far as Rob McElhenney is concerned, he initially attempted to gain weight in a healthy manner by eating chicken and rice and other fattening foods. As that became too time-consuming and difficult for him, his nutritionist suggested he could achieve the same results by eating two Big Macs every day. A few additional things were added to that gluttonous meal plan by Rob McElhenney. This calorically intensified method was far more effective than McElhenney’s attempts to gain mass in the healthiest way. It is important to note that his doctor told the actor he could not gain that much weight in a healthy way. McElhenney brought up Christian Bale’s transformational weight gain between roles, and his physician explained he knew Bale’s physician, and the medical professional pointed out that doing the same thing wasn’t healthy for both of them.

McElhenney’s health may have been declining rapidly, but he certainly appeared to be gaining weight. It turned out that Dax Shepard (on his podcast Armchair Expert) had expressed concern about the weight not progressing fast enough for the storyline to be plausible. Having three months to go before shooting, McElhenney knew he had to go the extra mile to make the “Fat Mac” look the way it should. Thanks to the help of a certain dairy product, he eventually found the answer.

Rob McElhenney Diet Tips

There is a section here with diet tips that he gives his fans. Rob McElhenney believes diet can assist him in achieving his goals faster due to the effect it has on his body. Keep reading to find out how:

Getting Fat Is Easy

Because McElhenney thought a Big Mac would be more entertaining, he ate four 1,000-calorie meals per day. In one convenient sandwich, Big Macs contain more than 1,000 calories, which is why he found them to be one of the easiest ways to gain weight.

Rob McElhenney

The Trouble With Chicken

When you’re trying to gain weight, chicken breasts, salads, and brown rice are likely to cause problems. These foods fill you up without providing you with much energy. Make sure you consume junk food if you want to gain weight.

Easy As Pie

It’s as simple as not eating pie. Dieting is as simple as cutting back on the number of calories you eat, even though McElhenney jokes about it. It’s unlikely that you’ll get jacked, but you’ll probably feel your waistband get a little looser.

He stuck to an intense diet and workout plan to shed weight.

When it came to losing not only the 60 pounds he’d added for Sunny season 7 but also an additional 10 he had to lose to get ripped, McElhenney said his process wasn’t easy.

“Look, it’s not that hard. All you need to do is lift weights six days a week, stop drinking alcohol, don’t eat anything after 7 pm, don’t eat any carbs or sugar at all, in fact just don’t eat anything you like, get the personal trainer from Magic Mike, sleep nine hours a night, run three miles a day, and have a studio pay for the whole thing over a six to seven-month span. I don’t know why everyone’s not doing this. It’s a super realistic lifestyle and an appropriate body image to compare oneself to,” he said on his Instagram account.

He finds exercise meditative.

Despite admitting that his diet and exercise plan for Sunny was far from sustainable, McElhenney says that he became addicted to working out.

“Even if I was in pain for that hour or ten seconds, that’s when I didn’t feel anything other than the moment itself,” he told Ryan Reynolds in an interview for Men’s Health. “That itself becomes a drug, where you want to chase that because it feels like it’s when you’re truly living.”

Rob McElhenney

He golfs.

McElhenney has been actively trying to lose weight for the past few months, but now he’s moved on to a different goal: improving his golf game.

“This is the stereotypical old-man thing, but I want to get really good at golf. Maybe just because it’s a challenge and I’m not good at it,” he admitted.

McElhenney, however, says that his physique makes it a unique challenge for him to participate in sports. “It’s the complete opposite of lifting heavy. You have to become less muscular and more flexible. So I’m going to start doing a lot more yoga, a lot more Pilates.”

He sticks to regular cheat days.

McElhenney may no longer consume the daily gallon of ice cream he consumed to gain weight, but he still allows himself to indulge in treats from time to time.

“If I don’t have whatever that thing is for people—that cookie, that pizza, or that Manhattan I like to drink every single night—I will be miserable. And I know that about myself. So that’s actually a sustainable lifestyle for me.”

The tips that Rob McElhenney has to offer his fitness fans and others who look up to him were all included in this article. Nonetheless, he also shares the last portion of the article, which consists of his supplements. It’s not too big of a deal to Rob McElhenney, though he does like to take the basics and amplify his nutrition!

Rob McElhenney

Rob McElhenney Nutrition and Supplements

Rob McElhenney is currently working and training hard, so he supplements his diet to meet all his supplement needs. However, he also adds some extra boosts to it to keep up with his demands! The following is why and how Rob McElhenney takes the supplements mentioned above to help boost his fitness level:

GREENS SUPPLEMENT

It would have been smart of McElhenney to take a greens supplement to provide a little extra nutrition along with his junk food diet.

MULTIVITAMIN

The same goes for a multivitamin. If protein supplements had anything to do with how he got ripped, it was almost certainly them.

PROTEIN

With protein, you can build muscle, burn fat, and combat cravings all at the same time.

OMEGA-3S

McElhinney would have done well to supplement with omega-3s as well, to help prevent inflammation and promote brain and heart health after consuming a terrible diet.

CREATINE

Creatine and BCAAs work together to boost muscle growth, performance, and expedite recovery.

CLA

A supplement containing conjugated linoleic acid (CLA) can help burn fat and increase muscle mass, both of which enhance the immune system.

Rob McElhenney

L-CARNITINE

L-Carnitine is another amino acid that helps with fat burning as well as improving mental function and focus.

BETA-ALANINE

The amino acid beta-alanine can help you train at a higher intensity for longer periods without feeling fatigued.

PROBIOTICS

Probiotics are also essential for getting the most nutrients out of your food, while also strengthening your immune system.

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