Anthony Mackie Shares His Workout Routine Ahead of Captain America 4

Anthony Mackie has been a prominent member of the Marvel Cinematic Universe for nearly a decade. He made his first appearance in 2014’s Captain America: The Winter Soldier, where his character would become a good friend and trusted ally to Steve Rogers (Chris Evans), the former Captain America. The role was then passed onto Mackie’s Sam Wilson character in The Falcon and the Winter Soldier series that premiered on Disney+ in 2021. The actor will make his feature film debut as Cap in the fourth installment in the franchise, Captain America: New World Order.

Of course, bulking up to be one of the faces of the MCU can’t be easy. During a sit-down with Men’s Journal, Mackie shared his workout and diet routine ahead of production, which should begin sometime in 2023. He says he can “kick out all the bad stuff” while avoiding carbs.

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“The most important thing is diet. I go to a lean protein and veggie diet of fish, chicken, and turkey with assorted vegetables,” he explains. “I don’t really need carbs for energy. I have high energy already. So I just kick out all the bad stuff.” Mackie continues, “I’ll do that for three months — eating five to six meals a day so I can get some bulk on my frame. Then I’ll carb-load for about a month.”

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It may sound easy for the actor, but his six meals a day may be too much for someone who isn’t one of the world’s most prominent superheroes. Although, of course, the idea of a strict diet sounds a little better when you’re starring in some of the highest-grossing movies on the planet.

There Are High Expectations for Captain America

Mackie is aware of the certain expectations for superheroes, especially after replacing Chris Evans in the Captain America role. However, he says his workouts aren’t too different from when he was The Falcon, and he focuses on core strength for when the inevitable shirts-off scene. “I’ve always been core-strong. From doing all the flying stuff, there are times when I need to stay in a plank for a long time, pull myself up, or throw my feet under me,” he says. “So core strength is always the foundation of my workouts. That’s what really matters, you know, because everybody in the audience is waiting for that scene when you take your shirt off. [Laughs] You gotta get your cores and your caps ready!”

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Of course, there is some pressure surrounding Mackie as he takes over one of the most beloved roles in Marvel. However, the 44-year-old actor has proven himself in the MCU over the past eight years, where he has appeared in six movies thus far, and his Disney+ series focuses on his character. If anyone could be the next Captain America, it’s Anthony Mackie. The actor is ready to prove it when Captain America: New World Order soars into theaters on May 3, 2024.

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