Neal McDonough shared insights into his impressive 32-pound weight loss, which he achieved to prepare for his latest film characters. The transformation took place in 2024 as part of his preparation to portray demanding and physically distinct roles.
In the faith-driven movie The Last Rodeo, released in May, McDonough plays Joe Wainwright, a 50-year-old man who returns to bull riding. The role required McDonough to embody a physically fit and resilient character who balances family responsibilities with personal challenges.
Motivation and Routine Behind the Transformation
McDonough, now 59 years old, explained the mindset behind the physique he needed for Joe Wainwright. He envisioned his character as a disciplined, fit individual who maintains a rigorous physical routine, shaped by a past in the Army.
If I’m gonna be that Clint Eastwood type of guy where there is this beaten down cowboy [and] something happens in his life where he has to come back and has another shot at finding himself and doing the right thing and being a great grandfather, being great dad, and being all those things, I figured he would always be this physical presence and he would always be in shape,
McDonough said.
He’s not the kind of guy who’s gonna be eating ice cream. He’s the kind of guy who’s gonna get up every morning, because he was in the Army. He has PT every morning and [does] it religiously.
—Neal McDonough, Actor
The fitness regimen McDonough adopted played a central role in his journey, emphasizing discipline and consistency more than any quick fixes or shortcuts.
Partnership with Flip My Life Aided Weight Loss Success
McDonough credits the health and wellness company Flip My Life for significantly supporting his efforts. Overcoming years of struggling to shed excess weight, he dropped from approximately 210 pounds to 178 pounds, marking a sharp physical shift aligned with his role requirements.
My weight was highest when I was doing Captain America 10 years ago at about 225 lbs,
McDonough recounted.
But then after I gave up alcohol several years ago, I was generally walking around 200-210 [lbs.] and couldn’t drop it. Finally, with high intensity workouts, long jogs, changing my diet and starting with Flip My Life, the last part I truly believe being the most important, I got down to 178 for the [Skillhouse] film.
—Neal McDonough, Actor
He emphasized that the weight loss came from persistent and challenging efforts rather than any artificial aids.
I started immediately getting into clean shape and that was my goal. And I think I achieved it,
McDonough added.
Everyone was saying, did you use steroids? I’m like, no, there was none of that. It was all just hard, hard, hard work of me getting up every day and hitting it hard.
—Neal McDonough, Actor
Influences on Diet and Training Philosophy
Learning from his former co-star Dwayne Johnson, McDonough developed a disciplined yet sustainable diet approach. This included designated cheat days balanced with clean eating focused on lean proteins and simple, nutritious foods.
I learned from [him] in that you have your cheat days,
McDonough said.
I would wait for that Sunday to have my Mexican Coke and my croissants and pizzas and all kinds of other stuff. But the rest of the week I just ate very lean because I thought, ‘OK, [what] would Joe Wainwright eat? Joe Wainwright would eat a steak and that’s it. Joe Wainwright would have a chicken breast and that’s it. Joe Wainwright would have a bowl of fruit or maybe a salad or really simple stuff.’
—Neal McDonough, Actor
His workout style also reflected a focus on endurance and functionality rather than heavy lifting alone.
I used kettlebells till I would throw up,
he shared.
And then miles of running. There’s nothing special about it. If you wanna get in shape, it’s pretty simple — drink a lot of water, you do three miles a day and don’t eat any junk for a week. All of a sudden, your body will change.
—Neal McDonough, Actor
Recent Film Projects Highlight Physical and Psychological Challenges
Beyond The Last Rodeo, McDonough also stars in the recently released horror film Skillhouse, which debuted in theaters on July 11. The movie features a group of influencers, including 50 Cent, Bryce Hall, and John DeLuca, who face a series of perilous challenges in order to survive at the Skillhouse.
McDonough described his role in Skillhouse as a dark and complex character that pushed his creative boundaries.
This character brought me to some very strange places, which I love,
he said.
Every once in a while, I get to play a character that kind of deviates from who I am 100 percent. I love testing my mind and my psyche and seeing where I can go. And it’s weird to say you had a wonderful time doing Skillhouse because I played this very dark, creepy, strange, bizarre character, but I really enjoyed playing him.
—Neal McDonough, Actor
He highlighted the film’s distinctive style, anticipating it becoming a cult favorite thanks to its intensity and twisted nature.
This is gory, this is the kind of slasher film that I really wanted to see, the ones that I like,
McDonough explained.
I think it’ll be a cult classic for a very, very long time, because it’s just so twisted.
—Neal McDonough, Actor
The Broader Significance of McDonough’s Physical Transformation
Neal McDonough’s weight loss transformation underscores the dedication required for actors to authentically inhabit demanding roles, especially later in their careers. His methodical approach combining disciplined training, dietary adjustments, and professional guidance reveals the level of commitment necessary to meet modern cinematic standards.
As McDonough continues to take on challenging roles, his transformation sets an example for actors balancing physical wellness with the mental and emotional demands of acting. The success of his recent films may also encourage others to adopt sustainable lifestyle changes as part of their craft preparation, showcasing how consistent effort can lead to significant change regardless of age.
Our Reader’s Queries
Q. Has Neal McDonough ever kissed on screen?
A. Lots of people have wondered about my experience with my first on-screen kiss, which happened in ’The Last Rodeo,’ McDonough said.
