When people think about the diet of a Hollywood actor to gain muscle, the image that often comes to mind is the classic plate of rice with chicken breast. Yet there are many other approaches to achieving this that remain little known. A prime example is the actor who has brought the latest Spider-Man to life, Tom Holland, who has shared surprising details about what he eats and the routine he follows to stay in such shape.
To explain it all more simply, the nutrition expert Gonzalo Quesada has analyzed the habits he has followed, in order to highlight the right choices and, most importantly, to raise awareness about extreme diets that keep going viral.
During the analysis of his habits, there is something that, for Quesada and many others, stands out unmistakably: a food Holland consumes to build muscle in an easy way: chili with lentils. Something that Quesada highlights as a menu that can help you “look like Roman gladiators”.
The Secret of a “Gladiator” Physique: Lentils Before Rice and Chicken
Far from the classic gym menu centered on rice and chicken breast that many follow, Tom Holland stands out for preferring legumes, a food that is often undervalued given its advantages for training.
The expert compares this habit to the diet of ancient Roman gladiators, who consumed large amounts of legumes and cereals to stay in shape. The lentils provide proteins of plant origin, fiber and slow‑absorbing carbohydrates, making them a perfect and distinct option for increasing muscle mass.
Is Skipping Lunch a Health Mistake or an Advantage?
Another revelation from Holland is that he often skips the midday meal. While this may initially sound alarming, especially for someone who trains as intensively as he does, Quesada clarifies that there is nothing to worry about: “Science does not point to a magical number of meals per day.”
The truly decisive factor for health and physical change is the total calories consumed over the course of the day, not so much how they are distributed. If the body receives what it needs, skipping one meal out of routine or due to lack of time is not inherently harmful.
The Carbohydrate King for Not Feeling Hungry
Among his preferences, the actor’s favorite carbohydrate is boiled potatoes. Far from adhering to diets that view potatoes as something to be avoided, Holland sees them as an amazing ally for weight control and satiety. On the other hand, Quesada fully supports this idea and even cites a scientific experiment in which 38 foods were compared to measure their capacity to curb appetite, where the potato was the undisputed winner.
The Dangers of Consuming Less Than 500 Calories a Day
But not everything the actor does is healthy, and the expert issues a clear warning: “Please, don’t do this.” To prepare a character for a film, Tom Holland pushed to the extreme of eating fewer than 500 calories a day, a dangerously low level that the nutritionist strongly discourages. Eating so little causes you to lose muscle and strength rapidly, leads to dizziness, brings about extreme fatigue, and deprives the body of the vitamins and energy it needs to function properly. The actor himself admits it was a very big mistake, not worth suffering in that way, and that he would never do it again.
