Chris Pratt Weight Loss Transformation

Chris Pratt used to weigh over 300 pounds at that time. His was at his highest weight in his movie Delivery Man weighing almost 304 pounds. Yes, you heard it correct, today’s chiselled and muscular Chris Pratt used to weigh 304 pounds once.

Chris Pratt is one of the biggest Hollywood stars of this age. He first raised to prominence by his great acting performance in the comedy movies. He was the fat guy in the movies who used to make people laugh by his impressions and acting.

He was usually never casted as the lead role in the movies. He used to be a part of big caste movies and play a supporting role.

Chris Pratt Before and after weight loss transformation

Pratt has also done television and has appeared in TV series Parks and Recreation (2009–2015), Everwood (2002–2006) in his early part of the career. For Parks and Recreation, Pratt received many praises and was also nominated for the Critics’ Choice Television Award for Best Supporting Actor in a Comedy Series in 2013.

Seeing big Pratt at that time nobody would have imagined that he might be casted as a Marvel Superhero and dance at the Redbone’s hit song “Come and Get your Love” at any part of his life.

The career of Chris Pratt steeped abruptly up when he was casted as the Star Lord aka Peter Quill in Marvel’s big hit “The Guardians of Galaxy” which was released in 2014. But it was not so easy for Chris to get this role. Marvel Studios asked Chris to lose the weight and gain muscles for this role.

Although it was not that it was his first time losing the weight. For the role of Scott Hatteberg in the movie “Moneyball” he lost a few pounds.

When Chris auditioned for the role the director Bennett Miller said that he was too fat for this role. So, Chris started working out and used to check that did they cast anyone else yet.

Once he got in a good enough shape he clicked his photograph and sent it to his agent and his agent then won the role for him.

Pratt was aware that this role in “The Guardians of Galaxy” will be great for his career. Marvel Studios was sure to cast Chris Pratt in the movie as the role was supposed to be funny along with being heroic at the same time. And Chris Pratt was one of the most underrated actors at that time.

Chris Pratt overall lost 82 pounds from 304 pounds and got his weight to 222 pounds. For the movie “The Guardians of Galaxy”, Chris showed immense determination and shocked everyone by losing more than 60 pounds in just 6 months.

Chris Pratt got all the support from the Marvel Studios to lose his weight. Marvel hired personal trainer Duffy Gaver and nutritionist Phil Goglia for Chris Pratt. Phil Goglia is the author of the bestseller Turn Up the Heat: Unlock the Fat Burning Power of Your Metabolism.

Chris Pratt Weight Loss Diet


The nutritionist Phil Goglia increased the calorie intake of Chris to 4000 calories and also asked him to have lots of water. Chris remembered that time as the nightmare as he has to be in the bathroom for a lot of time since he was peeing all day long.

Chris revealed that he almost lost 14 pounds by drinking water and peeing for the whole day.

Pratt also revealed in an interview for the promotion of his movie LEGO 2, that he even tried Daniel Fast, which is a Bible inspired diet. It includes eating only fruits, vegetables and grain for 21 days.

Pratt said that he actually lost weight by eating more than what he used to eat before but at the same time also eating the right and healthy food. Due to this he was not starving and also after he finished the movie he was not gorging towards the food, which prevented him from getting fat again.

Chris followed a low carb and Paleo style diet for his weight loss. His diet included a lot of protein and Pratt avoided beer, hash browns, burgers, or anything fried. It was actually tough for Chris since he was a heavy beer drinker at that time and would order the darkest beer when he was at the clubs or at the restaurants.

Pratt’s diet consisted of protein rich foods such as steak, fish, chicken breast, whole eggs, and low carb foods like brown rice, sweet potatoes, broccoli, spinach, oatmeal, and berries. Pratt also avoided dairy products and instead focused on foods containing healthy fats like avocado, nuts, coconut oil, and grass fed butter.

The reason why Pratt’s caloric intake was increased instead of being in caloric deficit unlike most of the diet was to increase his body metabolic rate.

Since the exercise designed by his personal trainer was so intense and tiresome that he needed a lot of food to recover from that. Eating more at the right time could actually do wonders and increase the metabolism.

Chris was always open with the people about his diet. He even started posting the series of videos with the name “What’s my Snack” on his Instagram account, to keep his fan updated with his diet routine.

Chris Pratt Weight Loss Workout Routine

Chris Pratt diet for Weight Loss

Chris Pratt wanted to get leaner and fitter and also gain a lot of muscles to play a superhero. Chris was trained by Marvel hired personal trainer Duffy Gaver and worked out 5 days a week with complete discipline and determination.


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Chris updated his fans by posting his workout routines on his Instagram account. Chris confirmed that he used to do 3 to 4 hours of intense workout daily.

Pratt strictly maintained minimum five days of workout in a week. The workouts which made Chris get the chiselled look includes Triathlon, kickboxing, boxing, swimming, running, P90X (90 days high intensity home workout) and many other workouts.

The good thing about these workouts is anybody could do it even without regularly going to the gym.

Duffy divided his 5 months of workout as follows,

2 months: For the first 2 months he planned bodybuilding workouts.

2 months: For the next 2 months Duffy concentrated on both bodybuilding and conditioning.

1 month: In the last month he concentrated only on conditioning which included mountain biking, swimming and other cardio workouts.

Chris Pratt Weight Loss Warm-up Exercises

  1. Treadmill (run at 5.0 speed for 10 min)
  2. Pull ups (3 sets, 5 reps)
  3. Push ups (3 sets, 10 reps)
  4. Squat (3 sets, 15 reps)

Chris Pratt Weight Loss Back Workouts:

  1. Lat pull downs (6 sets, 20, 15, 15, 15, 12, 12 reps)
  2. Barbell curls (6 sets, 15, 15, 15, 15, 15, 10 reps, each set is followed by 5 pushups)
  3. Dumbbell rows (5 sets, 20, 15, 12, 12, 12 reps)
  4. DB concentration curls (3 sets, 10, 10, 9 reps)

Chest Workouts:

  1. Bench press (4 sets, 12, 10, 8, 6 reps)
  2. Incline bench press (4 sets, 12 reps)
  3. Weighted dips (4 sets, 10 reps)
  4. Standing cable flyes (4 sets, 12 reps)
  5. Hammer strength bench press (4 sets, 15 reps)

Leg Workouts:

  1. Squats (7 sets, 10, 8, 6, 5, 4, 3, 3 reps)
  2. Deadlifts (4 sets, 12, 10, 8, 6 reps)
  3. Leg curls (3 sets, 20 reps)
  4. Standing calf raise (3 sets, 20 reps)
  5. Walking lunge (4 sets, 20 reps)
  6. Leg extensions (3 sets, 20 reps)
  7. Leg presses (1 set, until failure)

Shoulder Workouts:

  1. Military seated/standing press (7 sets, 10, 8, 6, 5, 4, 3, 3 reps)
  2. Arnold press (4 sets, 12 reps)
  3. Barbell shrugs (4 sets, 12 reps)
  4. Lateral raise (3 sets, 12 reps)
  5. Front raise (3 sets, 12 reps)
  6. Rear delt flyes (3 sets, 12 reps)

Arm Workouts:

  1. Skull crushers (3 sets, 10 reps)
  2. Preacher curls (3 sets, 10 reps)
  3. Triceps rope pressdown (3 sets, 10 reps)
  4. Wrist curls (3 sets, 20 reps)
  5. Reverse wrist curls (3 sets, 20 reps)
  6. French curls (3 sets, 10 reps)
  7. Hammer curls (3 sets, 10 reps)

Abs Workouts:

  1. Side plank (3 sets, 60 sec reps)
  2. Toes to bar (3 sets, 12 reps)
  3. Hanging leg raises (3 sets, 12 reps)

Tabata Workouts: In Tabata Workouts, Pratt was required to do 5 rounds each of:

  1. Mountain climber (20 sec reps, 10 sec rest)
  2. Pushups (20 sec reps, 10 sec rest)
  3. Burpee (20 sec reps, 10 sec rest)
  4. Leg lifts (20 sec reps, 10 sec rest)
  5. Battle rope exercises (20 sec reps, 10 sec rest)
  6. Ball slam (20 sec reps, 10 sec rest)
  7. Jumping lunge (20 sec reps, 10 sec rest)
  8. High box jump (20 sec reps, 10 sec rest)


The hard work and determination of Chris worked for him and he was praised for his role as Star Lord. He was also named in Time’s magazine as one of the most influential people of 2015. His role as Star Lord was heartily welcomed by the comic book fans.

He was welcomed as the prominent part of the Marvel Cinematic Universe as he reprised his role in Guardians of the Galaxy Vol. 2 (2017), Avengers: Infinity War (2018), Avengers: Endgame (2019), and the planned Guardians of the Galaxy Vol. 3.

You might hate him for not letting spidey and others remove the gauntlet from Thanos’ hand, but you cannot deny the fact that no one else can play Star Lord better.

Being muscular and fit as he is now earned him more action movies such as Jurassic World, The Magnificent Seven, Passengers and Jurassic World: Fallen Kingdom. Losing weight and getting muscular has surely opened the new possibilities for Chris Pratt as his range of roles has now increased.

If someone is looking to cast a hero in an action movie then surely Chris Pratt is a name which pops up in the mind of filmmakers now.

Chris is finding to maintain his weight now easy as he said that “My diet is now a bit more relaxed because I’m maintaining and not cutting foods out, so I can mix it up a bit.

Although it’s still mostly natural, wholesome foods, it’s really a low-carb, high-protein diet with balance. Fuel your body with good food, and don’t starve yourself.”

According to Chris there is no Hollywood secret to it. If he can do it then common people can do it too. Time passes even if you work hard or not. If you cut the crap and eat right and workout for one hour each day then it keeps you well physically as well as mentally.

Pratt said in an interview for his movie “Delivery Man” that “Honestly, there’s no trick or secret to it. It’s about getting after it and being patient and consistent.

And it’s not about starving yourself, because you want to give your body proper nutrition. And think about who you want to be in six months or eight months or two years’ time, whatever it is.”


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