Anthony Mackie’s Workout and Diet Plan: Anthony Mackie is an American actor who is best known for his role as Falcon in the Marvel series.

He will also star in the upcoming Marvel TV series The Falcon and the Winter Soldier, as well as in his upcoming film The Woman in the Window.

He’s been in the spotlight for a long time and has a successful career, but that’s not all the avengers’ falcon has to offer.

He also has incredible fitness and body, and most people want to know how he keeps it up. So, let’s take a look at Anthony Mackie’s workout routine for The Winter Soldier and The Falcon.

Diet Plan of Anthony Mackie

Anthony Mackie’s diet plan includes four meals per day, and while he eats healthy most of the time, he does indulge once a week. He keeps himself hydrated by drinking plenty of water throughout the day.

Breakfast Diet of Anthony Mackie

He usually has a bowl of steel-cut oats for breakfast, which he boils with almond milk. He doesn’t drink regular milk; he only drinks almond milk, then adds a scoop of protein and boom.


A bowl of almonds or boiled peanuts is Anthony Mackie’s go-to snack on a daily basis. Wherever he goes, he always has a bowl of almonds with him.

Lunch with Anthony Mackie

He sautés spinach and tuna for lunch and serves it with brown rice seasoned with salt and pepper.


He eats chicken or fish with vegetables and brown rice for dinner.

Cheat Meal

On Friday, Anthony Mackie has a cheat day. He goes to the port of call at 6 p.m. and buys himself an Huma Huma! Then he goes out and buys himself a mojito, and then he goes to New Orleans for some Daiquiri. He also gets himself a cigar to round out his day.

Workout Routine of Anthony Mackie

Early in the morning, Anthony Mackie begins his workout routine for The falcon and the winter soldier. Anthony Mackie is a morning person who gets up and goes to bed early. So, as soon as he wakes up, he does 100 push-ups to keep his body warm before heading to the shower.

Then, at 7 a.m., he goes to the gym for his daily cardio workout; he runs 4 miles to his gym every day. As a result, when he arrives at his gym, he is already warmed up and ready to begin his workout.

When Anthony Mackie arrives at the gym, he immediately begins doing leg exercises such as Burpees, squats, jumping squats, box jumps, and so on. To strengthen his legs and provide him with a good warm-up. Every day, he exercises his legs for 30 minutes.

Anthony Mackie also exercises his abs for 20 minutes every day. He works on his abs every day because they can be worked on without causing any harm to the body.

Anthony Mackie Workout on Monday and Thursday

Part One Chest Exercise

  • Bench press
  • Dumbbell incline press
  • Incline bench press
  • Incline bench dumbbell flyes
  • Cross-Cable flyes

Part Two Triceps Exercise

  • Tricep pushdowns
  • Tricep extension
  • Skull crushers
  • Rope pushdowns
  • Dumbbell kickbacks
  • Dips

Anthony Mackie Workout on Tuesday and Friday

Part One Back Workout

  • Cable rows
  • Weighted Pull-ups
  • Bent-over Barbell rows
  • One-arm Dumbbell rows
  • Deadlift

Part Two Biceps Workout

  • Dumbbell isolation curls
  • EZ Barbell curls
  • Cable curls
  • Hammer preacher curls
  • Cross hammer curls
  • Concentration curls

Anthony Mackie: Exercise on Wednesday and Saturday

Part One Legs Workout

  • Weighted front and back squats
  • Leg press
  • Leg extension
  • Stiff-leg deadlift
  • Lunges
  • Standing calf raises

Part Two Shoulders Workout

  • Military press
  • Arnold dumbbell press
  • Cable side Lateral raise
  • Front raise
  • Barbell shrugs