“If you don’t understand and respect food, it can lead you to a terrible place,” English bodybuilder and actor Martyn Ford said in an interview with Men’s Health in March 2025.
The 6-foot-8-inch tall, 300-plus pound bodybuilder has landed roles in several marquee films and series, including his most recent, the 2025 Amazon Prime Video drama series House of David, in which he portrays Goliath, based on the biblical character.
Ford recalls the show’s director telling him, “I don’t want you to be lean; I want you to be big, so just eat.” As a foodie, Ford was thrilled, expressing, “For someone who enjoys food, it’s better than the paycheck.”
Martyn Ford’s Rules to Get Jacked
- Diet consistency
- Don’t skip meals
- Avoid empty calories
- Don’t rely on supplements
- Know why you train
- Keep it simple
Ford’s training consists of strongman workouts to build a physique worthy of the larger-than-life character.
Ford sticks to a simple, whole-food diet, asserting, “There’s no incredible philosophy to this; it’s common sense.” “Empty calories” are foods lacking beneficial nutrients, often with high amounts of refined sugars. These foods are associated with low energy levels and unhealthy dietary habits.
To build muscle, the last thing you need to feel is tired, lethargic, and lacking motivation.
—Martyn Ford
Breakfast & Macros
- Egg whites
- Whole eggs
- Oats
- Fruits
- Water
Ford’s meals are consistent. “If you vary foods too much, it’s difficult to see what’s working, and what’s not,” he explained. Carbs are primarily exercise fuel, but consuming too many can cause early fatigue.
One to four grams of carbs per kilogram of body weight might be optimal; avoid prolonged fasting following workouts to prevent muscle breakdown. (1)
Ford’s “Goliath” diet comprises high carbs and fats with moderate protein. During a bulk, it’s suggested that 50 to 60% of calories come from carbs, 25 to 30% protein, and the rest from fat. This may help minimize fat gain in a caloric surplus. (2)
Post-workout, Ford refuels as soon as possible. Carb helps muscles recover and optimize subsequent workouts. (3)
Lunch & Dinner
Ford prioritizes quality protein sources, such as meat and fish, which contain heart-healthy omega-3 fatty acids. His performance-fueling carbs are sweet potatoes and rice.
Ford reduces carbs and increases fats to stay shredded. Protein, which accounts for approximately 30% of daily calories, preserves muscle tissue.
Combining keto and intermittent fasting with fasted exercise has shown to be effective for fat-burning, improving mitochondrial function, and reducing inflammation. (2)(4)(5)(6)
Supplements and Motivation
Strong pre-workouts are a staple for Ford “I take all the stims under the sun,” he said, as they keep him laser-focused. “Ask yourself why you train; it’s something I ask myself daily,” he shared.
House of David debuted on Feb. 3, 2025, on Amazon Prime Video. The final episode of the season is scheduled to release on April 3, 2025.
References
- Mata F, Valenzuela PL, Gimenez J, Tur C, Ferreria D, Domínguez R, Sanchez-Oliver AJ, Martínez Sanz JM. Carbohydrate Availability and Physical Performance: Physiological Overview and Practical Recommendations. Nutrients. 2019 May 16;11(5):1084. doi: 10.3390/nu11051084. PMID: 31100798; PMCID: PMC6566225.
- Lambert CP, Frank LL, Evans WJ. Macronutrient considerations for the sport of bodybuilding. Sports Med. 2004;34(5):317-27. doi: 10.2165/00007256-200434050-00004. PMID: 15107010.
- Díaz-Lara J, Reisman E, Botella J, Probert B, Burke LM, Bishop DJ, Lee MJ. Delaying post-exercise carbohydrate intake impairs next-day exercise capacity but not muscle glycogen or molecular responses. Acta Physiol (Oxf). 2024 Oct;240(10):e14215. doi: 10.1111/apha.14215. Epub 2024 Sep 12. PMID: 39263899.
- Vieira AF, Costa RR, Macedo RC, Coconcelli L, Kruel LF. Effects of aerobic exercise performed in fasted v. fed state on fat and carbohydrate metabolism in adults: a systematic review and meta-analysis. Br J Nutr. 2016 Oct;116(7):1153-1164. doi: 10.1017/S0007114516003160. Epub 2016 Sep 9. PMID: 27609363.
- Masood W, Annamaraju P, Khan Suheb MZ, Uppaluri KR. Ketogenic Diet. 2023 Jun 16. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan–. PMID: 29763005.
- Guevara-Cruz M, Hernández-Gómez KG, Condado-Huerta C, González-Salazar LE, Peña-Flores AK, Pichardo-Ontiveros E, Serralde-Zúñiga AE, Sánchez-Tapia M, Maya O, Medina-Vera I, Noriega LG, López-Barradas A, Rodríguez-Lima O, Mata I, Olin-Sandoval V, Torres N, Tovar AR, Velázquez-Villegas LA. Intermittent fasting, calorie restriction, and a ketogenic diet improve mitochondrial function by reducing lipopolysaccharide signaling in monocytes during obesity: A randomized clinical trial. Clin Nutr. 2024 Aug;43(8):1914-1928. doi: 10.1016/j.clnu.2024.06.036. Epub 2024 Jul 5. PMID: 39003957.
Featured image: @martynfordofficial on Instagram
