The Real-Life Diet of ‘Superman’ Star Edi Gathegi, Who Got in Hero Shape With Progressive Overload

He made the character look great. That’s why you got the stunt guys in there. They’re the best at what they do, and they’ve got amazing physicalities. He was able to step in when I was struggling with the moment and he delivered.

Have you become more health conscious with age, you think?

I’ve sort of had a basic parameter of what my body needs since I was younger. I only allow myself to go off of that when I’m just chilling. If I’m just chilling, I have the tendency to exaggerate. I love me some sweets: the cakes, the cookies, the creams. I love junk food, burgers and fries. I’m a foodie. But I also have a voice in my head that says, when I have to achieve a certain look, these are the foods that I need to be focused on. Really, it’s just being aware of the macros, the fats, the carbs, and the proteins. Making sure that I’m spreading my proteins out properly throughout the day and getting enough hydration, so I’m keeping the muscle that I’m putting on. The healthy fats, the avocados, the olive oils. I take fish oil as well to supplement that. When I’m eating this clean, it’s because I’m trying to achieve results. I’m very stringent with that. I’m off sugar. I’m off all of the bad stuff that I enjoy so much.

So, you’re pretty diligent about actually tracking calories? Or, is it more just going by feeling?

I think it’s just been made intuitive. My trainer just had me download an app to count calories. We’ve been working with each other for a year and a half. This is the first time where he’s like, let’s count the calories. I really don’t see the point of that. I cook all my meals. I know how much protein I put on the plate. I know how much carbohydrates I put on the plate. It’s worked. I’m not really a calorie counter, but I do think that doing the body recomposition, I was probably doing 2,500 calories a day. Some people, when they’re playing superheroes, they’ll do 5,000 calories or 6,000 calories a day. We weren’t going to do that for me. We were just going to just try to stay the same size, but just build as much strength as possible.

What are your main dishes that you like to make for yourself?

The protein is lean, right? Chicken breast, turkey breast. I’ll do salmon, which I enjoy a little bit too much. I’ll do ribeye. That’s my cheat. Then I’ll do complex carbohydrates, so it’s brown rice with any one of those proteins. Broccolini is my favorite, but I’ll do Brussels sprouts. I’ll do green beans possibly.

For breakfast, my whole breakfast is a ritual. When I wake up in the morning, the first thing I do is turn on my coffee machine, because it takes 20 minutes to heat up. I’ll begin the breakfast prep. It’s half a cup of oatmeal, and I’ll do a bowl of non-fat Greek yogurt with a bunch of fruit. My lunch is a variation of the protein, the brown rice, and the veg. Then dinner’s a repeat, and I’ll probably do two shakes scattered in there throughout the day. I love my rituals. I’m a creature of habit. It’s very easy for me to stick with a routine. 50% of the time, I’m eating breakfast in my garden and just enjoying that. I like to say that my life is a meditation. I try to be radically present in every moment. So, I might have my breakfast out in the garden and just chill, but 50% of the time, that’s when I’m checking emails.

Do you actually sit down and practice meditation, or is it just ingrained in your life now?

Well, actually, I’ve done that in the past. I think that what I’ve come to realize is your meditation can happen whenever. At least when I’m conscious of it, most of my life exists in a meditative state. It’s about perspective and gratitude. How aware am I of my blessings at any given moment, and the gratitude underlying that? That’s my meditation. When I’m sitting out having breakfast, I’m meditating. When I’m having this conversation with you, I’m trying to be in a space of gratitude and radical presence.

That’s very LA of you.

Except I’m not jumping into no cult! I do this on my own.

What do you think of all these new wellness trends? Cold plunges, sea moss, red light therapy…

I’m not knocking any of that, but I’m not doing any. You do that when you’re trying to find your thing. I guess I’ve landed at a place where I’m just so grateful for the life that I have, and I’m in awe. It’s truly miraculous, us being here. I curate my life to be zen.