Tom Holland Workout Routine and Diet Plan

London, England is the hometown of Tom Holland. In addition to his training in the performing arts, he also attended a dance school. Holland gained recognition as a child after performing at a dance festival. As of 2008, he has been cast as the title role in Billy Elliot: The Musical. Holland has appeared in other roles on television and film, including Wolf Hall and In the Heart of the Sea, but so far he’s most known for playing Spider-Man. His acting career has garnered many nominations and awards, including a BAFTA Rising Star. In addition, Holland sponsors the Brothers Trust charitable foundation. His social media feed boasts millions of followers. Approximately 145 pounds weigh him and he is 5 feet 8 inches tall.

Despite what you may have thought, Tom Holland’s Spider-Man workout and diet plan weren’t a fortnight old. To prepare for the role, the British actor had to put in several weeks of serious training to gain 7kg of lean muscle mass!

Spider-Man, however, has a more athletic physique, similar to a gymnast or a swimmer. Unlike other beefed-up superheroes, he is notoriously mobile. As a result, actors in red and blue Spider-Man suits must display mobility just as much as muscle. For that reason, if you want a shredded athletic figure like Tom Holland’s body, you will need a powerful fitness regime as well. Tom Holland’s diet and workout plan for getting in superhero-shaped shape will help you to fly like Spider-Man.

In this article, we will talk about the workout routine and diet plan of Tom Holland who has been famous for his role in Spide Man. It is quite clear that because of it, many want to know how did he get so flexible and agile for his role. Besides, Tom Holland has done many other roles too, but is most appreciated for his fitness being the Spidey!

Tom Holland Body Statistics

  • Birth Year:  1996
  • Birth Date: 1 June
  • Height: 5 ft 8 in or 173 cm
  • Weight: 64 kg or 141 lbs
  • Chest: 38 inches
  • Waist: 31 inches
  • Biceps: 13 inches

Tom Holland Awards and Achievements

BAFTA Awards

2017 – Winner – ‘EE Rising Star’

Academy of Science Fiction, Fantasy & Horror Films, USA

  • 2019 – Winner – Best Performance by a Younger Actor for Spider-Man: Far From Home
  • 2018 – Winner – Best Performance by a Younger Actor for Spider-Man: Homecoming
  • 2017 – Winner – Best Performance by a Younger Actor for Captain America; Civil War

Empire Awards, UK

  • 2013 – Winner – Best Male Newcomer for Lo Impossible
  • 2016 – Winner – Breakthrough Performance of the Year for Captain America: Civil War

Hollywood Film Awards

  • 2012 – Winner – Award for Lo Impossible

Jupiter Award

  • 2020 – Winner – Best International Actor for Spider-Man: Far From Home

Kids’ Choice Awards, USA

  • 2020 – Winner – Favorite Superhero

London Critics Circle Film Awards

  • 2013 – Winner – Young British Performer of the Year for Lo Impossible

National Board of Review, USA

  • 2012 – Winner – Breakthrough Performance for Lo Impossible

Nevada Film Critics Society

  • 2012 – Winner – Best Youth Performance for Lo Impossible

Online Film & Television Association

  • 2013 – Winner – Best Youth Performance for Lo Impossible

People’s Choice Awards, USA

  • 2019 – Winner – Favorite Action Movie Star for Spider-Man: Far From Home

Phoenix Film Critics Society Awards

  • 2012 – Winner – Best Youth Performance in a Lead or Support Role for Lo Impossible

St. Louis Film Critics Association, US

  • 2012 – Winner (shared-) for Low Impossible

Teen Choice Awards

  • 2019 – Winner – Choice Summer Movie Actor for Spider-Man: Far from Home
  • 2017 – Winner – Choice Summer Movie Star for Spider-Man: Homecoming

Young Artist Awards

  • 2013 – Winner – Best Performance in a Feature Film – Leading Young Actor for Lo Impossible

Tom Holland

Tom Holland Workout Routine

As a result of another project in which Holland lost weight for the role before the first Spider-Man, he came into the first Spider-Man after completing an overweight role. Just six weeks remained until Holland had to put some serious muscle on for the superhero project. The London-based personal trainer George Ashwell capitalized on his gymnastic background to help him.

Tom Holland Imagines - Workout (Tom Holland) - Wattpad

Ashwell wanted the actor to add 7kg of lean muscle mass without increasing fat levels in his frame to appear as lean as Spider-Man in the movie. Within the six weeks, Ashwell worked with the actor every day to achieve such a dramatic change in his body. “Because we weren’t aiming to bulk up too much we could do more muscle groups in one go,” Ashwell explained to Esquire. “It’d be a whole-body circuit split into perhaps a posterior chain legs exercise with a horizontal push and pull, (so chest and back) than anterior legs (like a squat) with a vertical push and pull.”

A focus on compound movements and functional movements is what characterized Tom Holland’s exercise program for Spider-Man: Far From Home. This program was designed to ensure that not only would the actor fill out his suit, but also would be mobile enough to handle the physically challenging scenes the script called for.

Workout A – Push (Chest, shoulder, triceps) 

  • Incline dumbbell press – 4 sets/4-6 reps
  • Flat dumbbell press (or use a barbell but I’m not a huge fan of the traditional bench press) – 2 sets/6-8 reps
  • Dumbbell shoulder press – 3 sets/6-8 reps
  • Overhead tricep extension – 4 sets/10-12 reps
  • Side lateral Raises – 5 sets/10-12 reps
  • Weighted cable crunches – 3-5 sets/10-12 reps

Workout B – Legs/Calves

  • Deadlift (conventional, sumo, trap bar, or rack pulls if unable to do former 3) – 5 sets/4-6 reps
  • Reverse dumbbell lunges – 3 sets/8-10 reps per leg
  • Leg Press – 3 sets/8-10 reps
  • Leg extensions – 3 sets/10-12 reps
  • Calf raise (any variation) – 5 sets/10-15 reps

Workout C – Back/Biceps/Abs

  • Weighted pull-ups – 3 sets/4-6 reps
  • Barbell row – 3 sets/6-8 reps
  • Barbell curls- 3 sets/8-10 reps
  • Alternating hammer curls – 3 sets/8-10 reps each arm
  • Weighted cable crunches – 3-5 sets/10-12 reps

Every day, you should work out one time with at least one day of rest between each workout.

As an example, on Monday you will do workout A, Wednesday you will do B, and Friday you will do C.

Tom Holland

The Spider-Man Circuit

This four-round exercise circuit should be completed five times. First-round should be used as a warm-up, and the following four rounds should be used as ‘working sets,’ with 30 seconds rest between exercises, and two minutes between rounds. In addition to dynamic stretching and joint mobility exercises, Ashwell recommends taking a minute to complete functional range conditioning before and after each round.

1. Deadlifts

Ashwell included this lift in the Tom Holland Spider-Man workout as it is one of the most important and inclusive compounds lifts available. Follow the instructions below to increase your deadlift’s effectiveness;

  1. As you step up to the barbell and under it, angle your feet outward so that your feet are apart by approximately hip-width.
  2. Put your hips together and bend forward. Take the barbell by both hands and hold it shoulder-width apart.
  3. The bar should almost touch your shins when you bend your knees.
  4. Maintain your spine’s straightness and brace your stomach by flexing your glutes.
  5. Pick the bar up off the ground with your feet, pushing through them.
  6. Then push your hips forward until you are standing up, then press down with your legs until the barbell passes your knees.
  7. Once the bar reaches the ground, reverse your movement until it returns to its starting point.

Weight: 2x bodyweight
Reps: 8-10
Rest: 30 secs

Tom Holland

2. Incline Press with Pronation

The incline press was another good bodybuilding exercise that played a major role in Tom Holland’s body shape during the first Spider-Man film. This workout focuses primarily on the upper chest area, making it a helpful way to build out the pecs. Do the incline press with pronation while doing the exercise.

  1. Hold a dumbbell in each hand while sitting on a bench set at a 45-degree angle.
  2. Hands should be at your shoulders, elbows bent and elbows angled down below your ribs.
  3. Keeping your core engaged, lift both dumbbells straight above your chest as you exhale. Make sure your wrists are straight (don’t let them cock backward). In the top position of the movement, you should be able to almost touch your dumbbells together, with your arms almost parallel to the ground.
  4. With each inhalation, slowly lower the dumbbells back to your chest. While lowering the dumbbells, your elbows should descend at roughly a 45-degree angle to your body.

Weight: 1/2 bodyweight in each hand
Reps: 10-12
Rest: 30 secs

3. Dip Bar Straight Leg Raise

One of the most talked-about photos of Tom Holland’s abs is the straight leg raise, which is the first exercise that isolates the core. The exercise must be performed.

  1. Standing away from the dip machine, face your body away from the machine. Clasp each handle in both hands.
  2. As you raise your feet to waist height, keep your legs straight and your core tight.
  3. Keep them held for half a second before lowering them again.

Weight: Bodyweight
Reps: 15
Rest: 30 secs

4. Weighted Dips

Among the best bodyweight movements for increasing chest and triceps muscle size, weighted dips are a favorite among bodybuilders everywhere. The weighted dip also provides the benefit of simultaneously working opposing muscle groups. To conclude

  1. A dip belt should be worn around your waist, with the chain side facing forward. Attach a weight plate to the dropped side and cinch it into a loop before clipping it back to the other side of your belt.
  2. Face the dip bar outward and lock your elbows and arms. Keep your wrists aligned with your forearms, while mounting the dip bar.
  3. Begin slowly lowering your body while inhaling. Make sure your elbows flare out to the sides and your torso moves slightly forward.
  4. To return to the starting position, breathe out and slowly push yourself up after experiencing a stretch in your chest.

Weight: Bodyweight – 20kg
Reps: 12-15
Rest: 30 secs

5. Dumbbell Thrusters

When you perform dumbbell thrusters, you exercise multiple muscle groups at once including the quads, glutes, shoulders, and triceps. Furthermore, studies have shown that this activity helps to improve your metabolic rate as well as increase your muscular endurance and flexibility. Let’s finish.

  1. Standing shoulder-width apart, put your feet on the ground.
  2. Holding a pair of dumbbells just above your shoulders or resting on them is ideal.
  3. Hands should face each other, elbows slightly forward, and palms pointing toward each other.
  4. Bend your knees while keeping your back straight. Let your bum touch the ground.
  5. When you are standing, explode your feet to the ground and hold for a second.
  6. When the movement is complete, perform a press with the dumbbells, keeping your arms locked.
  7. Reverse the dumbbells slowly until they are at their starting position.

Weight: 1/4 bodyweight in each hand
Reps: 10-12
Rest: 30 secs

Tom Holland

6. Bear Crawls

At first, it may seem strange to include bear crawls in the CrossFit world, but they have become a common option for athletes and individuals looking to improve their lower body mobility. As such, this makes sense Ashwell would incorporate it into Tom Holland Spider-Man’s workout. To do so.

  1. Get on your hands and knees and crouch down.
  2. Try to crawl as fast as you can for 60 seconds while keeping your back straight and your knees as low as possible to the ground. Make sure your steps are short and your body is low to the ground.

Reps: 60 secs
Rest: 30 secs

7. Renegade Rows

Exercises such as renegade rows, which combine several movements, are excellent for increasing mobility and building muscle at the same time. Please complete.

  1. Hold two dumbbells in the push-up position.
  2. With your right hand, bring it up to your right hip while you brace your core.
  3. After a short pause, slowly lower the arm, then do the same with the other arm.

Weight: 1/4 bodyweight in each hand
Reps: 10-12 each side
Rest: 30 secs

8. Chin Ups

Tom Holland’s preparation for Spider-Man included the humble chin-up, a much-maligned but still important exercise. The multi-movement exercise targets your core, shoulders, and back while providing a total-body workout. Complete the exercise.

  1. Take hold of a bar while standing under it with a grip slightly wider than shoulder-width with your hands facing away from you.
  2. Make sure you hang down.
  3. As you are pulling yourself up, raise your chin over the bar.
  4. There is a slight pause
  5. Back down, lower yourself.

Weight: Bodyweight
Reps: 10-12
Rest: 30 secs

9. Running

It may not be what you wanted to hear, but cardio is an important part of any workout routine. Ashwell’s Tom Holland workout included a mix of sprints and job-style running to maintain trimness, tone, and mobility. The workout ended with a circuit.

  1. Start with a light 10-minute jog.
  2. Run at 80% maximum for 30 seconds to 1 minute.
  3. Walk at 3.5-4 mph for 2 minutes.
  4. Run at 90% maximum for 30 seconds to 1 minute.
  5. Walk at 3.5-4 mph for 2 minutes.
  6. Run at 100% maximum for 30 seconds to 1 minute.
  7. Walk at 3.5-4 mph for 2 minutes.
  8. Run at 90% maximum for 30 seconds to 1 minute.
  9. Walk at 3.5-4 mph for 2 minutes.
  10. Run at 80% maximum for 30 seconds to 1 minute.
  11. Cool-down walk for 5 minutes.


Because George Ashwell is both a trainer and a physical therapist, he emphasizes recovery after each of his training sessions. In addition to recovery, Holland utilizes a 30-minute treatment routine after each workout.

“Tom is one of the most body-aware people and is very easy to train, but we’re trying to make sure he doesn’t get hurt which is why we don’t tend to do more linear, bodybuilding type movements,” Ashwell said in an interview with Esquire magazine. “We do more functional stuff to make sure he doesn’t get injured.”

For those who can’t afford a regular sports massage or don’t have the time to get one, a massage gun is a great alternative. It is easy to perform on the go, even when multitasking and is very effective for treating medical conditions.

Daily Stretching

Every person who works out regularly, whether it’s cardio or strength training, should stretch regularly.

Most people do not prepare sufficiently for it, yet it’s the one area they don’t tend to focus on.

Taking things one step further, Tom Holland conducted a lot of high-intensity stretching in preparation for the types of action scenes he will face in his Spider-Man role.

When you can’t do these exercises every day, aim to do them on your rest days, so your recovery from training is sped up.

Take a look at this simple stretching routine that won’t take 30 minutes.

  • Side stretch
  • Toe touch
  • Downward dog
  • Upward dog
  • Sprint stretch
  • Leg Swings
  • Standing quad stretch
  • Lying glute stretch

Tom Holland

That was all bout his general fitness routine and his workouts for the spiderman role. In the next section, we will see his workouts in Chaos Walking, another film for which he was extremely appreciated.

Tom Holland Chaos Walking Workout

The Netflix original series Chaos Walking stars Tom Holland as an orphaned colonist left to explore an alien planet. Star Wars actress Daisy Ridley plays the astronaut he finds and sets off a chain of events that leave them fighting for their lives.

While doing a project between Spider-Man appearances for Marvel, Holland had to stay strong, but he was still free to experiment with his usual superhero routine, so he approached British trainer Yousif Mahdi Kampoori to assist in developing a unique program appropriate for an aspiring dystopian survivalist.

“There’s no question if Tom wasn’t in Hollywood he’d be a proper athlete,” the actor was connected to Kampoori through Bobby Holland Hanton, who worked as a stunt double for him. Their collaboration began during the production of Spider-Man: Homecoming with intermittent sessions. “He was built to do that role.”

The ‘Baywatch’ workout of Zac Efron to the ‘Superman’ workout of Henry Cavill is just a few of these fitness suggestions …

For Chaos Walking, the couple focused on calisthenics and functional training inspired by martial arts. It was easier to leave the heavier weights alone since they weren’t trying to build a superhero physique, so the naturally lean actor began looking even more shredded than he usually does. Karmpoori rounded out their superset sessions with shadowboxing and high-intensity interval training to give him the look of a striated survivor scrubbing for every resource.

“I remember watching him doing a triceps extension during one of our sets and everything was popping,” explains Kampoori excitedly. “The kid has great arms.”

Are you striving for an impressively defined body? The following tips will assist you in achieving that goal.

As a result of a month-long Bootcamp in London, Holland was sent with written physical exercises to the Chaos Walking set in Canada and continued to train remotely. “Tom is a machine,” Kampoori says. “He put in the work, and I can’t wait to see what he does next.”

The Superset Workout That Got Tom Holland Shredded for ‘Chaos Walking’

To develop functional strength in a naturally lean individual, Kampoori developed a superset program. Having already mastered calisthenics moves from Spider-Man: Homecoming, Holland was able to stray from the norm and include nuance to the moves they learned.

Furthermore, Holland’s active gymnastics practice supplemented the training. “Tom has a huge gym mat in his backyard where he’d practice different stunts,” says Kampoori. “He’d go out there and pull off things even I’d have difficulty with.” In addition to HIIT finishers and shadow boxing warm-ups, the trainer added HIIT finishers to his regime because of his passion for explosive movement. Below is an example of one of his training days.

Equipment needed: kettlebells and dumbbells

Directions: Start with a warmup, then move on to your workout. Each of the eight exercises is broken down into four supersets. Complete all repetitions for one exercise, then immediately move on to the next, taking a 45-second break between sets for three total sets. Continue in this manner for the next section.

Warmup: Shadowboxing x 3 minutes: Throw jabs/crosses/slip left/slip right/hooks/crosses as you move your legs.

1A. Bottoms-Up Kettlebell Press x 5 reps each side

Make sure you choose a kettlebell whose weight is challenging and manageable. Holding the kettlebell firmly by its handle in a bottoms-up position, facing the ceiling, with your feet shoulder-width apart, stand with your feet shoulder-width apart. While holding the kettlebell in front of your face, bring your elbow close to your body. You should engage your core so that your ribs don’t flare out, and then press the kettlebell straight up overhead until your elbow locks out. Remain in this position for a moment, then slowly return to the starting position. Complete all reps on one side, then switch arms.

1B. Banded Glute Bridge x 10 reps

Lean on the ground and put a mini looped resistance band (heavy) just above your knees. Walk with your arms down by your sides, your knees bent, and feet close to your glutes (you should just be able to see your heels with your fingertips). Create a straight line between shoulders and knees by driving through your heels and bridging hips up. Tension on the band is essential; make sure your knees do not cave in. Get back into your starting position, then drive yourself up again. If you rest on the floor, you will lengthen the time spent under tension.

2A. Trap Bar Deadlifts x 8 reps

Position yourself with your feet hip-width apart in the middle of a trap bar (also known as a hex bar). Lower yourself down and grab the handles by bending at the knees and hinge at the hips.

 As you drive the trap bar up, dig your heels into the ground and engage your core. Keep your back flat and your chest erects throughout the movement. You should show a strong and explosive motion during the movement. Then bring the bar back to the floor as slowly and controlled as possible by engaging the glutes at the top of the movement.

2B. Chinups x 8 reps

Pullups are done by positioning yourself under a bar. You should hold it with an underhand grip, keeping your hands slightly apart from your shoulders. Place your feet together with your knees bent and your ankles crossed before starting the exercise. Holding your core tight and your back straight, pull your weight up until your chin reaches the height of the bar, focusing your eyes over the bar. Remain in the holding position for a moment, then slowly return to your starting position, keeping a slight bend in your arms to maintain tension.

Of course, you won’t get it “easy”-but here are fitness, diet, and lifestyle tips to get you started…

Tom Holland

3A. Kettlebell Box Squat x 8 reps

A box (or bench) should be placed behind you, and your feet should be shoulder-width apart. A heavy kettlebell should be held to your chest. Set your hips in a hinge position, bend your knees, and lower your body toward the box. When you squat, try to keep your back straight and hinge your torso forward slightly before you sit for a controlled, steady landing. Put your legs and glutes up and push yourself back to the starting position by pushing up with your legs and glutes.

3B. Dumbbell Floor Press x 10 reps

The dumbbells should have a challenging weight, but still, be manageable. Lie on your back with dumbbells on either side of you, then sit back up again. Lie flat on your back with your feet flat against the floor. Bend your knees as comfortably as you can. Lie on a weight bench with your triceps against the floor and your elbows bent at 90 degrees, just as you would for a press. Hold your core in place while pressing your arms upward until you reach the ceiling and your arms lock out. Keep your arms locked for a moment before slowly returning to the starting position.

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4A. Alternating Reverse Lunges x 10 reps each side

Standing with your feet together and dumbbells in either hand, hold them moderately to heavily. As you bend both of your legs to 90 degrees, lunge your right foot behind you, landing with your heel elevated and landing on your right pad. After you hold for a moment, drive through the heel of your front leg, and then return to standing. Repeat on the opposite side each time.

4B. Dip to Knee Tuck x 10 reps

Put yourself at one of the dip machines or between the dip bars. Using the bars, raise your weight to the point where your arms are fully extended and your body is aligned. Cross your ankles and bend your knees. Keep your back straight as you bend your elbows to dip down, keeping your elbows tight to your sides (not flaring out). Hold this position until your elbows are bent at 90 degrees. Take a moment to pause, and then return to your starting position. Using your core, close your eyes and raise your knees toward your chest. Knees should be returned to the starting position after you hold for a moment.

That was all about the workouts that he has followed. Next, we move on to the workout tips that he might want to pass on to his readers.

Tom Holland Workout Tips and Tricks

In this section, we would see some of the workout tips that he has in his general life too. Tom Holland is quite passionate about his workouts and it is only with patience and strength that he can achieve his goals. See what he does in his workouts that get him to ace his routines every single time.

Dancin’ Fool

Dance was something Holland enjoyed as a child, and it was a great exercise. However, it led to bullying at school.

Pass on the Pool

Even though Holland performed many of the stunts for Spider-Man, he says that water scenes in In the Heart of the Sea were very difficult for him.

Golf Addict

Golf is Holland’s favorite sport. Whenever he has an opportunity to play, he always thinks about the next time he can do it.

Electrical Muscle Stimulation

In Holland, we sometimes do EMS training, which consists of attaching electrodes to your body while you exercise to activate your muscles more effectively. In a shorter period, this method is supposed to give you better results.

Non-Stop Action

Moving is a way of life for Holland. He enjoys playing tennis with his brothers and dances, golfs, or doing a formal workout when he isn’t doing either.

Reasonable Dose

In addition to being constantly active, Holland does formal exercise 3-5 days a week depending on what else he has going on.

Box Out

During his training for Spider-Man, Holland also practiced boxing in addition to gymnastics.

Cardio King

Cardio is Holland’s favorite activity. In addition to keeping him in shape, it boosts his mood.

Tom Holland

Quick Hit

Holland didn’t do so much lifting for Spider-Man, but he did some. While filming the scene in which his clothes are taken off in the bedroom, he grabbed some nearby weights and used them a few times.

In & Out

Holland’s EMS sessions lasted only about 25 minutes.

That was all about the workout tips that he shares with his fans. He also has a huge social media following and he posts a lot so that people stay updated with it. In the next section, we will learn about his diet plan that keeps him energetic for his workouts and movie roles. So stay tuned to read below.

Tom Holland Diet Plan

Holland is young and active and can eat whatever he wants as long as he keeps active. According to him, he has only lasted about half a meal before giving up on a diet he was forced into by others. In most cases, he sticks to healthy, wholesome foods such as lean animal protein, fruits, vegetables, healthy fats, and complex carbohydrates. He also makes sure to drink plenty of water.

No matter how much you lift, your muscles won’t grow unless they receive the right nourishment. Along with his intense daily workout routine, Holland had to prioritize his nutrition to make sure he burned fat and build muscle.

However, Holland needed to maintain a single-figure body fat percentage during key shirtless scenes within the film in addition to gaining a kilo a week in muscle. For Holland to achieve his muscle-building and fat-shredding goals, he needed to follow a lean-bulk diet plan without consuming too many carbohydrates.

Ashley well modified the actor’s regular diet, adjusting quantities and nutrients as necessary. Instead of prescribing a set diet, he tailored his diet to the actor. This led to a ‘two-fist’ bulking regimen for the actor.

Tom Holland’s Spider-Man Diet

It’s fair to say that Tom Holland’s level of activity is quite high even with no information about what he eats on a daily basis. When you combine explosive movements and aerobic exercise, your calorie intake must be considerable, with a significant amount of protein diluted throughout. Those following the Tom Holland diet plan consumed the following meals:

  • Two fist-sized portions of protein
  • Two fist-sized portions of carbohydrates
  • Two fists of greens.

For the role, Holland already ate about half that amount, but he needed to eat double that amount. Additionally, the actor prioritized lean protein and good carbs, which unfortunately means no pizza.

See what Tom Holland’s diet looks like so we can get some motivation flowing.

Tom Holland Meal Plan

Breakfast Eggs, fruits
Snack Protein shake, Multivitamin
Lunch Fresh vegetables, Lean meat
Dinner Lean meat, potatoes

The following is Spiderman’s diet chart, and quite rightly so! The simple foods he eats on a daily basis don’t require too much effort to prepare. The protein you consume is critical for the building of muscle, so make sure to monitor it carefully. Consuming greens as part of your daily diet helps detox your body and provides you with complex carbohydrates.

Tom Holland

It’s important to create a calorie deficit, but this does not mean you need to consume unhealthy foods. It’s important to make wise choices as they should make you feel fuller longer as well as prevent you from gaining weight.

Water is another essential component of Tom Holland’s diet. In order to remain healthy, you ought to consume at least three liters of water a day. Not only does it support the health of your gut, but it also keeps you looking young and beautiful.

In maintaining a high-protein diet, you will want to ensure that you include the following foods:

  1. Egg Whites: Egg whites have a high protein-to-fat ratio of approximately 60:1, making them the best choice for breakfast on your Spiderman diet plan as well as one of the purest forms of protein available in nature.
  2. Chicken and Turkey: These white meats are excellent sources of natural protein, and they have a very low saturated and trans fat content.
  3. Beans and Legumes: This is an excellent source of fiber, vitamin C, and protein. It is important to make sure that you are not only paying attention to the protein content of your diet but that you are also taking sufficient vitamins as the correct amount of vitamins will help you keep the energy up throughout the whole process.
  4. Lean Red Meat: The protein in lean red meat helps build muscle and provides a wealth of vitamins, including iron and zinc.
  5. Low Glycemic Carbs: Energy and fuel for your muscles are provided by carbs, and the best carbohydrates for these purposes will be those that have a low glycemic index. The following foods fall into this category: brown rice, steel-cut oats, bran flakes, pasta, whole-grain bread, beans, and leafy greens.
  6. Water: Staying hydrated is an important part of the process, yet most of us tend to forget to do so. Your body is more likely to lose water held in the body after drinking more water, and this contributes to your overall leanness.
  7. Protein-Supplements: When eating a high-protein diet, it’s very important to take protein supplements from reputable brands that offer high quality, lean protein products like Steel Supplements Whey Pro, which promotes lean muscle gains without any of the fillers found in other brands.

What to Eat

Lean meat and vegetables are Tom Holland’s preferred types of nutritious meals. It is advisable to divide a big meal into two meals rather than eating it all at once. In this way, you adjust your body to consume a given number of calories and lessen your weight.

Following is a list of the food items you would find in Tom Holland’s kitchen:

  • Whole, natural foods
  • Fresh vegetables
  • Fruit
  • Meat
  • Poultry
  • Eggs
  • Whole grains
  • Water

What to Avoid

Although Tom Holland is quite young and athletic, he can dodge weight gain even if he eats whatever he desires. Although he will not indulge in anything unhealthy, he still avoids eating anything that is bad for him. He is making a conscious effort to make this happen, and he is recommending it to everybody.

The following foods are not allowed by him:

  • Junk food
  • Refined food
  • Artificial ingredients
  • Trans fats
  • Chemicals

That was all bout his meal plans. As we can observe, Tom Holland is more of a natural and simple eater. He eats whole foods and likes to avoid any kind of processed foods and chemicals in his diet. He also takes days out for having some cheat days and doesn’t forget to enjoy life with his friends and family members.

Tom Holland Diet Tips

In this section, we would like to learn about some of the tips that Tom Holland passes on his fans through some interviews and his social media account where he shares a lot about his day-to-day life.

Gains Can Be A Pain

Holland had to put on weight in order to be able to lose it during the filming of In the Heart of the Sea.

Eat Like A Sailor

Holland and the other cast members were allowed 500 calories per day for the duration of filming.

Harsh Payback

Because Holland was unaccustomed to eating such rich food, he stole a croissant from the catering and immediately vomited because he was so hungry while filming Sea. And the same thing happened once the shooting was done. Christmas was approaching and he couldn’t hold back his emotions. He was ill the next day for almost 24 hours.

Tom Holland

Those were all the tips that he gives away. In the next section, we would study his nutrients and supplements that keep him full when he has a hectic day!

Tom Holland Nutrition and Supplements

This section is dedicated to the nutrients and supplements that Tom Holland takes along with his diet. His supplement requirements are not too complex but he takes them to enhance his physical strength and so that he is better when it comes to performance in the gym. So take a read ahead.


The repetitive nature of gymnastics and golf can put stress on joints, so collagen supplementation might be a good idea.


Having strong bones and muscles reduces injury risk. Calcium and vitamin D work together to support this process.


It is also possible to get omega-3 fatty acids from fish oil or flaxseed if you don’t eat animal products in order to reduce inflammation and improve brain and heart health.

Tom Holland


A protein shake can be beneficial to athletes in the gym or in other cardio sports that require a lot of energy and nutrition to build muscle and provide endurance, along with the electrolytes to prevent cramping due to dehydration.


There is nothing wrong with taking a multivitamin.


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