Hey there! Today, I’ve got an exciting topic for you. We’re going to take a deep dive into Ben Affleck’s epic body transformation for his role as Batman in Justice League. It wasn’t an easy journey, but with my help, Ben was able to achieve his goals and become the iconic Dark Knight. Throughout the article, we’ll explore the importance of nutrition and training in becoming a superhero, the different cycles of training and nutrition, and the challenges of maintaining that physique during six months of filming. So, get ready to learn all about what Ben ate and the strategies we used to help him achieve his remarkable transformation.

Ben Affleck’s Epic Body Transformation for Batman


Hey there! Today we’re going to dive into the incredible body transformation of none other than Ben Affleck for his role as Batman in Justice League. It’s no secret that portraying a superhero requires immense dedication to both training and nutrition. And with Ben Affleck, it was no different. Let’s take a closer look at the training and nutrition cycles he went through, the challenges he faced, and the results he achieved. So, grab your popcorn, sit back, and get ready to be amazed!

Training and Nutrition Cycles

When it comes to building a superhero physique, training and nutrition go hand in hand. Ben Affleck’s transformation journey involved three distinct training and nutrition cycles. The first is the build-up or bulk-up cycle, where heavy lifting and a high-calorie, protein-rich diet play a vital role. Next is the cutting cycle, where the focus shifts to maintaining muscle while reducing body fat through a calorie deficit and lighter weights with higher reps. Finally, during the filming phase, the challenge is to maintain muscle mass and low body fat for an extended period. Let’s delve into each of these cycles and how they contributed to Ben’s transformation.

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Working with Ben Affleck

Before we dive into the details of Ben Affleck’s training and nutrition, let’s take a moment to appreciate the collaborative effort between him and his trainer, Magnus Lygdback. Magnus speaks highly of Ben as both an actor and a person, emphasizing the fun and positive experience they had working together. Their partnership allowed for a focused and dedicated approach to achieving the desired results.

The Build-Up Cycle

During the build-up cycle, the goal is to increase muscle mass by lifting heavyweights and consuming a surplus of calories, particularly protein. Ben Affleck followed a structured meal plan consisting of five to six protein-based meals a day. His breakfast typically included eggs and oatmeal, while lunch and dinner consisted of steak, chicken, or fish paired with slow carbs, good fats, and plenty of vegetables. These meals provided the necessary nutrients to support muscle growth.

The Cutting Cycle

As the filming date approached, Ben Affleck entered the cutting cycle. This phase involved lighter weights, higher reps, increased cardio, and most importantly, a shift to a calorie deficit diet. To achieve a leaner physique, Ben reduced his calorie intake while maintaining a high protein intake of around 200 grams per day. The focus shifted from building muscle to preserving it while shedding excess body fat.

Maintaining Muscle Mass

One challenge during the filming phase is to maintain muscle mass while keeping body fat levels low. Magnus Lygdback ensured that Ben Affleck continued to consume sufficient protein to preserve his hard-earned muscle. This involved tracking protein intake rather than relying solely on the weight of protein sources. For example, 100 grams of steak or fish typically contains around 25 grams of protein, so Ben aimed for around 200 grams of protein daily.

Adjusting the Diet

During the cutting cycle, the diet underwent some adjustments to support fat loss. Leaner cuts of meat, such as beef, were selected, and protein shakes primarily contained protein without added carbohydrates and fats. The focus was on maintaining a calorie deficit while still providing the necessary nutrients for sustained energy and muscle preservation.

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Filming the Movie

Once filming began, Ben Affleck had achieved his desired physique, showcasing impressive muscle definition and low body fat. The goal during this phase was to maintain this aesthetic throughout the six-month filming period. This presented a unique challenge, as it was crucial to strike a balance between consuming enough calories to sustain muscle mass while not gaining excess body fat. The success of this challenging task is evident in Batman’s on-screen appearance.

The Slow Carb

An essential component of Ben Affleck’s nutrition plan was the incorporation of slow carbs. Slow carbs are carb sources that have minimal impact on blood sugar and insulin levels. Some of Ben’s favorite slow carb sources included quinoa, barley, farro, brown rice pasta, crisp bread, and thin crisp. These slow carbs provided sustained energy while minimizing insulin spikes and facilitating fat loss.


Ben Affleck’s transformation into Batman for Justice League was nothing short of extraordinary. With the guidance of his trainer Magnus Lygdback, Ben underwent rigorous training and followed a carefully crafted nutrition plan to achieve his superhero physique. From the build-up cycle to the cutting cycle and ultimately the filming phase, Ben demonstrated unparalleled dedication and discipline. His transformation serves as an inspiration for anyone aspiring to reach their fitness goals. So, let’s raise a toast to Ben Affleck, the dark and mighty Dark Knight!