They're just really meals meals Hey, what's up guys?

嘿，你們好嗎？

I'm Tom Holland.

我是湯姆-霍蘭德

And today I will be talking about my diet and how it informs my training My philosophy behind My diet is that my diet is far more important than what I do in the gym I would say for me to see results.

今天，我將談談我的飲食，以及它是如何影響我的訓練的。我的飲食理念是，我的飲食比我在健身房裡做的事情重要得多。

It's 80% diet and 20% fitness I try to be strict and healthy I travel a lot so I find it really difficult to get into a routine of cooking for myself But yeah, so dieting I wouldn't call it dieting but eating healthy is a big part of me staying in shape I'm always trying to have a healthy amount of vegetables and when I say healthy I just mean a lot.

80%是節食，20%是健身，我努力做到嚴格而健康，我經常出差，所以我發現自己很難養成自己做飯的習慣，不過是的，所以節食我不會稱之為節食，但健康飲食是我保持身材的重要部分，我一直在努力攝入健康的蔬菜，我說的健康是指大量攝入。

My girlfriend's a vegetarian which is really helpful because it means that more often than not I'll be having a veggie meal.

我的女朋友是個素食主義者，這真的很有幫助，因為這意味著我經常會吃到素食餐。

But yeah, I'm mindful about what I eat especially this past year.

不過，是的，我很注意飲食，尤其是去年。

My brother and I we live together and work together and We famously have had the worst diets ever, especially when we're working So we've both taken an active decision to to really try and make a difference in our in our diet or a calorific intake Typically for breakfast, I will have a bowl of porridge with a bunch of fruit nuts Accompanied with a shake.

我和我哥哥住在一起，一起工作，我們的飲食習慣是出了名的糟糕，尤其是在工作的時候，所以我們都積極做出決定，努力改變我們的飲食習慣或熱量攝入。

The reason I do that is I like to get up early and I like to get the day started And if I have to cook something I feel like it really slows down the day The berries give me a bunch of fiber the nuts give me the fats that I need and that I feel like sets me up For a great day the carbs from the oats give me that nice long-lasting energy So that would be that.

我這樣做的原因是，我喜歡早起，我喜歡讓新的一天開始，如果我不得不做飯，我覺得這真的會拖慢一天的節奏。漿果給我提供了大量的纖維，堅果給我提供了我需要的脂肪，我覺得這可以讓我度過美好的一天。

Lunch, typically if I am not bulking I'll skip lunch I very very rarely will eat lunch.

午餐，通常情況下，如果我不增重，我就不吃午餐，我很少吃午餐。

And then for dinner, I'm so lucky My brother Sam is a really talented chef.

然後是晚餐，我很幸運，我的哥哥山姆是一位非常有才華的廚師。

So he's been building all of these amazing recipes So really every night I'm going over to my brother Sam's house and eating whatever it is that he's been cooking which can range from Sticky bao buns to a traditional roast dinner to you know, a chicken veronique.

所以，每天晚上我都會去我哥哥山姆家，吃他做的各種菜，從糯米包子到傳統的烤肉，再到維羅尼克雞。

So it's very very fun stuff So that's what I've been doing recently.

所以這是我最近一直在做的事情。

I'm very lucky that my Default setting of my body is that if I don't train and eat I lose weight I have to really consciously think about maintaining size So for me a cheap meal is actually a really good thing.

我很幸運，我對自己身體的默認設置是，如果我不訓練，不吃東西，體重就會下降，我必須有意識地保持體型。

And yeah, I'm a sucker for for an In-N-Out burger.

是的，我很喜歡 In-N-Out 漢堡。

I go for a double-double with raw onions.

我要一份生洋蔥雙份。

I don't like their fries I don't understand why their fries taste like cardboard.

我不喜歡他們的薯條，我不明白為什麼他們的薯條吃起來像紙板。

And so I'll go for two double doubles with raw onions.

所以，我要兩份雙倍的生洋蔥。

That's my order Yeah, I take supplements depending on my fitness goals So right now I'm on a pretty steady flow of creatine and protein I also take a protein shake in the morning Which is filled with all the minerals and vitamins that you need to be living a healthy healthy lifestyle Yeah, that's kind of about it right now.

是的，我根據自己的健身目標服用補充劑，所以現在我的肌酸和蛋白質攝入量相當穩定，我還在早上服用蛋白質奶昔，其中富含健康生活方式所需的所有礦物質和維生素。

I did a film called Uncharted with Mark Wahlberg and Something that came out of that movie is we came to work together The movie shut down because of COVID and in that interim period where we had four months off I noticed how much bigger Mark was than myself so in that four months I just peddled to the metal went as crazy as I could in the gym and in the kitchen and Got to the heaviest I've ever been which isn't that heavy to be honest like by my standards it is And it was really cool.

我和馬克-沃爾伯格（Mark Wahlberg）一起拍攝了一部名為《未知》（Uncharted）的電影，那部電影讓我們有機會一起工作。

I felt really strong.

我感覺自己真的很強壯。

I felt like I had a lot of power within me So that was a drastic change spider-man 3 Jack who's a mate of mine and Duffy who is our trainer?

我感覺自己有了很大的力量，所以這是一個巨大的變化，蜘蛛俠 3 傑克是我的朋友，達菲是我們的教練。

We just really really got into CrossFit I'd never done it before and I just really loved the kind of competitive edge of it setting goals Trying to beat your personal best.

我以前從未參加過 CrossFit，我非常喜歡它的競爭優勢，我設定了目標，試圖超越自己的個人最好成績。

I just I really really enjoyed that and we got very fit for that job So that was a big lifetime lifestyle change as well The hardest thing I've done in terms of dieting for a role is somewhat a contradiction to what I've been saying throughout this interview But I cut as much weight as I could for a film called cherry Incredibly proud of that movie.

我為角色節食做過的最艱難的事情與我在整個採訪中所說的有些矛盾，但我為一部名為《櫻桃》的電影儘可能地減重，我為這部電影感到無比自豪。

It's one of my favorite and best experiences.

這是我最喜歡、最美好的經歷之一。

I've ever had as an actor I was trying to keep below 500 calories a day.

作為一名演員，我曾試圖將每天的熱量控制在 500 卡路里以下。

I was working out like a crazy person I was dropping weight really really quickly I then did it again for a TV show called the crowded room and I've kind of vowed to myself now That I'll never do that again just because it's not worth it and it can actually promote quite considerable Health concerns down the line so I wouldn't do that again There's a whole bunch of different things really the thing I've been cooking the most because it's a really easy thing to like Batch cook and it's also really good for me with what I'm trying to do right now is I do a chili but with lentils rather than a Mince, it's very flavorful.

我像個瘋子一樣瘋狂地鍛鍊，體重下降得非常快，後來我又為一檔叫《擁擠的房間》的電視節目做了一次，我現在發誓再也不做了，因為這不值得，而且會引起相當大的健康問題，所以我不會再做了。所以我不會再這麼做了 我做了很多不同的菜 我做的最多的菜就是辣椒醬 因為它很容易批量烹飪味道非常好。

It's really tasty.

真的很好吃。

It's healthy And it's ultimately full of all the things that I need to put some weight on so that's kind of what I'm doing right now Yeah, I wouldn't consider it a date night It was a regular night in the household, but it was a nice chili.

是的，我不會把它當作約會之夜，它只是家裡的一個普通夜晚，但它是一個不錯的辣椒。

We sat down I'm currently watching Grey's Anatomy and we watched about seven episodes of Grey's Anatomy and ate chili and Yeah, I was probably farting a lot because it's very gassy.

我們坐下來，我正在看《實習醫生格蕾》，我們看了大約七集，還吃了辣椒，是的，我可能放了很多屁，因為很容易放屁。

My favorite carb is potatoes.

我最喜歡的碳水化合物是洋芋。

I absolutely love potatoes I love a potato in any form it comes even raw.

我非常喜歡馬鈴薯，我喜歡任何形式的馬鈴薯，即使是生的。

I love them.

我愛他們。

I absolutely love them It's the Irish in me.

我非常喜歡它們，因為我是愛爾蘭人。

My favorite protein would either be cod or chicken The reason why I like cod is because to cook it is really easy I just bake it in a bit of tinfoil with chilies lemon garlic in the oven and then that's kind of it You don't have to cut it up.

我最喜歡的蛋白質是鱈魚或雞肉。我喜歡鱈魚的原因是，烹飪鱈魚非常簡單，我只需將鱈魚放在錫紙中，加上辣椒、檸檬和大蒜，放入烤箱烘烤，然後就可以了。

You don't have to season it Really?

真的不用調味？

It tastes really good and then chicken, you know in a whole plethora of different ways stir-fries Roasts all that sort of stuff.

它的味道真的很好，然後是雞肉，你知道的，有各種不同的做法，比如炒菜、烤肉等等。

I Do not dip my pizza crusts in anything a friend of mine that I play golf with actually is the guy Responsible for the garlic dip at Domino's.

和我一起打高爾夫的朋友就是多米諾披薩店大蒜蘸醬的負責人。

That's what he does He like makes sauces and like all the McDonald's sauces.

他喜歡做醬料，喜歡麥當勞的所有醬料。

He makes them at his factory, I guess so he'll be very disappointed to find out that I don't partake in his sauce, but My brothers do they love the garlic dip If I had to have one meal with a character I've played I would have it with Peter Parker and we would get to the restaurant by mode of swinging there You know, he's my hero he changed my life so I'd probably like to sit down with him.

我猜他是在自己的工廠裡做的，所以他會很失望地發現我沒有吃過他做的醬汁，但我的兄弟們吃過，他們喜歡大蒜蘸醬，如果讓我和我扮演過的角色吃一頓飯，我會和彼得-帕克一起吃，我們會用搖搖晃晃的方式到達餐廳，你知道，他是我的英雄，他改變了我的生活，所以我可能想和他坐在一起。

Hey guys I'm Tom Holland and thank you for listening to my diet.

大家好，我是湯姆-霍蘭（Tom Holland），感謝你們收聽我的減肥節目。

I guess I really appreciate it I hope it's insightful in some way or on what not to do maybe But thank you for listening

我想我真的很感謝你，我希望它能給我一些啟發，或者告訴我哪些事情不該做，謝謝你的聆聽。