David Corenswet: Eat 16 eggs/day to become Superman

To transform into the role of Superman in the movie “Superman: Legacy”, actor David Corenswet had to gain 20kg of lean muscle in just a few months. And eggs were one of his secrets.

David Corenswet had to gain 20kg of muscle mass to play Superman - Photo: XT

Consume 4500 calories/day

David Corenswet had to gain nearly 20 kg of lean muscle in just a few months from when he began preparing in July 2023 for the role of Superman.

According to personal trainer Paolo Mascitti, the goal of training is not to create a muscular bodybuilder but a strong, healthy body in the style of a “country boy” — strong but natural.

To achieve that, Corenswet adheres to a strict training regimen combined with an equally special nutrition.

The program consists of 5–6 workouts per week. The core muscle groups are focused on so that he can perform fighting, flying, and wearing a harness in the movie.

Nutritionally, he builds a foundation of 4,500 calories/day — gradually reducing it to around 3,500 calories/day as filming approaches to shed excess fat.

Corenswet before and after gaining weight - Photo: INSTAGRAM

Nutritional composition is divided into 50% cereals and starches, 30% protein, 20% fat, with protein reaching about 0.75–1 g/kg body weight, from eggs, meat, milk, fish and whey protein.

The diet includes 7 meals/day, including main meals and many protein-rich snacks. Notably, he can still use foods like bread and cereal as "cheat meals" within the allowed limits.

From that nutritional foundation, the story of eating eggs, up to 16 eggs a day, becomes prominent.

Why eat eggs?

A typical Corenswet breakfast consists of 6 egg whites and 2 whole eggs, combined with oatmeal, yogurt, fruit and a protein shake.

For some other snacks, he adds egg whites or whole eggs to increase the amount of protein without excess fat. Thus, the total number of eggs per day can range from 12-16 eggs, depending on the protein needs of each meal.

Why eat more eggs? Eggs are a complete protein source containing all the essential amino acids, and are especially rich in leucine — which stimulates muscle protein synthesis.

Yolks contain vitamin D, B12, choline, healthy fats, and natural cholesterol—important factors in testosterone production and muscle recovery. Plus, eggs are easy to prepare, convenient, and pack a big punch for their weight.

However, this diet is not for the average person, for two main reasons.

First, 4,500 calories a day is too much for most adults—a tall, active person like Corenswet needs about 3,500 calories a day, according to nutritionist Jessica Ball. Increasing calories too quickly can lead to fat storage, lipid disorders, and effects like increased LDL-cholesterol if not controlled well.

Corenswet needs a special diet to boost his training - Photo: INSTAGRAM

Second, eating too many egg yolks can lead to excess cholesterol, which can affect your heart if not monitored by a medical professional . Corenswet operates under the supervision of a nutritionist and works with his doctor regularly; he also considers replacing some of his meals with egg whites to reduce fat while still ensuring protein.

Corenswet's training regimen is also scientifically organized: each session lasts about 1.5–2 hours, with 3–4 heavy sessions (morning compound) per week, alternating with core, light cardio and recovery exercises.

Mascitti emphasizes progressive overload (increasing volume, increasing reps), full range of motion, negative control techniques, and recovery—with adequate sleep being an integral part of the training–nutrition–rest triangle.

David Packard Corenswet was born on July 8, 1993 in Philadelphia , into a family of lawyers. He began acting at the age of 9 on local stages and studied dramatic arts at the Juilliard School of the Arts (New York), graduating in 2016.

He then appeared in television series such as House of Cards, The Politician (2019–2020), and Hollywood (2020, as a lead actor and producer) under the direction of Ryan Murphy.

In film, he has appeared in films such as Look Both Ways, Pearl (2022), Twisters (2024) and achieved a career breakthrough when he played Superman/Clark Kent in the film Superman (2025) directed by James Gunn.

HUY DANG

Source: https://tuoitre.vn/david-corenswet-an-16-qua-trung-ngay-de-tro-thanh-superman-20250727190803774.htm