Stephen Graham has unveiled the gruelling training and diet regime he undertook to transform his physique for his latest role. The Merseyside-born actor is set to portray a bare-knuckle fighter in the upcoming Disney+ series ‘A Thousand Blows’.
Known for embodying hard-edged characters in UK realist dramas, Graham faced a fresh challenge with this role, a rigorous fitness regimen.
The 51-year-old divulged his routine during an appearance on the Off Menu podcast, hosted by comedians James Acaster and Ed Gamble, where celebs discuss their ultimate three-course meal experiences. Before delving into culinary preferences, Graham described the demanding physical sacrifices the part demanded, saying it involved “a lot of eating and a lot of training.”
“To get into that shape, it took six months; it was all done properly. I had an amazing trainer, Rob, who did all of my training and also all of my diet and everything. And then I had a good friend, who did all of my boxing training with me, our Graham. I was with him like three times a week and I was training 5-6 times a week as well.
“But I got all of my bloods tested and everything, and my kidney and my heart – you had to go through a full MOT first. And then we slimmed down, and then we kind of built up the muscle as we went along. The total process was six months.”
When discussing his diet, Graham revealed that he simply followed the instructions given to him, explaining: “It’s lots of protein, lots of chicken, fish, vegetables, and small amounts of carbs, and you just have to keep eating these on a regular basis. Lots and lots and lots of protein.”
Co-host James inquired if this strict, protein-based diet removed the enjoyment from eating for Graham. Initially, he said he found it challenging, particularly when trying to lose weight.
Graham elaborated on his daily meals, stating, “The eating, the rice and the chicken and stuff, and broccoli, it was okay. And then you throw in a wholemeal bun as well.”
However, he jokingly mentioned the difficulties of consuming specific portions late at night, “But when it comes to like 9:30-10 o’clock at night, and you’ve got to eat another 120mg of natural yoghurt, with two scoops of whey, and one maltester as your treat,” Graham joked. “It’s a bit hard, you know, forcing that down.”
The strict diet and training regimen gave Graham a new-found respect for athletes and their physical aspirations.
Although he mostly maintained his physique post-filming, Graham confessed to indulging in some treats, especially during Christmas.
He said: “Chrimbo’s just finished, so there is a bit of turkey and cheese and crackers and all that around me a little bit,” he admitted. Overall, it appears Graham has largely continued to follow this diet.
Protein-rich diets offer numerous health benefits, as stated by the NHS, emphasizing protein’s importance in a person’s overall well-being.
Key benefits include supporting growth and repair of body tissues and producing antibodies to fight off infections. As well as this, it helps to regulate various bodily functions.
Research indicates that a diet rich in protein can boost the production of appetite-suppressing hormones such as GLP-1, peptide YY, and cholecystokinin, while simultaneously decreasing levels of the hunger hormone ghrelin. This could potentially aid natural weight loss, as a protein-heavy diet may result in prolonged feelings of fullness.