摘要：在最近的一次采访中，“荷兰弟”汤姆·霍兰德分享了他的饮食哲学与训练心得。他坚持认为，健康的饮食远比健身房的锻炼更为重要，饮食占据了他获得成果的80%。无论是在繁忙的工作间隙，还是与兄弟一起享用美食，他都努力保持营养均衡和健康的生活方式。

在最近的一次采访中，“荷兰弟”汤姆·霍兰德分享了他的饮食哲学与训练心得。他坚持认为，健康的饮食远比健身房的锻炼更为重要，饮食占据了他获得成果的80%。无论是在繁忙的工作间隙，还是与兄弟一起享用美食，他都努力保持营养均衡和健康的生活方式。

So right now I am actively trying to put on as much weight as possible.

现在我正在积极增加体重。

So for me a cheap meal is actually a really good thing.

所以对我来说，一顿便宜餐实际上是件好事。

So I have cheap meals all the time to the point where I can't even call them cheap meals.

我一直在吃便宜餐，以至于我甚至都不能再称之为便宜餐了，

They're just really meals meals.

它们就是普通的餐饭。

Hey what's up guys I'm Tom Holland and today I will be talking about my diet and how it informs my training.

大家好，我是汤姆·霍兰德，今天我将和大家谈谈我的饮食，以及它如何影响我的训练。

My philosophy behind my diet is that my diet is far more important than what I do in the gym.

我的饮食理念是，饮食比我在健身房的训练更为重要。

I would say for me to see results, it's 80% diet and 20% exercise.

我认为，如果我要看到效果，饮食占80%，锻炼占20%。

I try to be strict and healthy.

我尽量严格控制并保持健康。

I travel a lot, so I find it really difficult to get into a routine of cooking for myself.

我经常出差，所以很难养成为自己做饭的习惯。

But yeah, so dieting, I wouldn't call it dieting, but eating healthy is a big part of me staying in shape.

不过，我不会把它称为节食，而是健康饮食，这对我保持身材至关重要。

I always try to have a healthy amount of vegetables.

我总是尽量摄入足量的蔬菜。

And when I say healthy, I just mean a lot.

说到足量，我的意思是要吃很多蔬菜。

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

我的女朋友是素食者，这点非常有帮助，因为这意味着，我经常会吃到素食餐。

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

不过，我对自己的饮食非常注意，尤其是在过去的一年。

My brother and I, we live together and work together and we famously have had the worst diets ever, especially when we're working.

我和我哥哥一起生活，一起工作，我们的饮食是出了名的糟糕，特别是工作的时候。

So we've both taken an active decision to really try and make a difference in our diet or a calorific intake.

所以我们都做出了一个积极的决定，真正开始改变我们的饮食和热量摄入。

Typically for breakfast I will have a bowl of porridge with a bunch of fruit and nuts accompanied with a shake.

通常早餐，我会吃一碗粥，搭配水果和坚果，再喝一杯奶昔。

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.

我这么做是因为我喜欢早起，开始新的一天，如果我需要做饭，我觉得那会让我一天的节奏变慢。

The berries give me a bunch of fibre, the nuts give me the fats that I need and that I feel like sets me up for a great day.

浆果给我提供大量纤维，坚果提供我所需的脂肪，我觉得这能让我做好准备，迎接美好的一天。

The carbs from the oats give me that nice long-lasting energy.

燕麦中的碳水化合物给我提供持久的能量。

So that'll be that.

所以，早餐就是这样。

Lunch, typically if I am not bulking, I'll skip lunch.

午餐通常情况下，如果我不在增肌阶段，我就不吃。

I very, very rarely will eat lunch.

我几乎不吃午餐。

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

然后是晚餐，我很幸运，我的哥哥萨姆是一名非常出色的厨师。

So he's been building all of these amazing recipes.

所以他一直在做这些非常棒的食谱。

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.

因此每晚我都会去哥哥萨姆家，享用他做的饭菜，从黏糯的包子到传统的烤肉晚餐，甚至还有威罗尼克鸡肉。

So it's very, very fun stuff.

都非常非常有趣。

So that's what I've been doing recently.

这就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.

我很幸运，我的身体默认状态是，如果我不训练且不吃东西，我会减重。

I have to really consciously think about maintaining size.

我必须非常有意识地去维持体重。

So for me, a cheap meal is actually a really good thing.

所以对我来说，一顿便宜餐其实是非常好的事情。

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

哦，对了，我超级喜欢In-N-Out汉堡。

I go for a double double with raw onions.

我会点双层汉堡加生洋葱。

I don't like their fries.

我不喜欢他们的薯条。

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

我搞不懂为什么他们的薯条吃起来像纸板一样。

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

所以我就点两个双层汉堡加生洋葱。

That's my order, yeah.

这就是我的点餐标准，没错。

I take supplements depending on my fitness goals.

根据我的健身目标，我会服用一些补充品。

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 lifestyle.

现在，我每天都在稳定地摄入肌酸和蛋白质。我还会在早晨喝一杯蛋白质奶昔，里面加入了所有需要的矿物质维生素和维生素，以帮助我维持健康的生活方式。

Yeah, that's kind of about it right now.

目前，大概就是这样。

I did a film called Uncharted with Mark Wahlberg.

我曾和马克·沃尔伯格一起合作，拍了一部叫《神秘海域》的电影。

And something that came out of that movie is we came to work together.

在拍那部电影时有个意外的收获，那就是我们开始一起工作。

The movie shut down because of COVID.

电影因为新冠疫情停拍了。

And in that interim period where we had four months off, I noticed how much bigger Mark was than myself.

在那段四个月的空档期里，我注意到马克的体型比我大很多。

So in that four months, I just peddled to the metal, went as crazy as I could in the gym and in the kitchen.

所以在那四个月里，我全力以赴疯狂在健身房训练，疯狂吃东西。

And got to the heaviest I've ever been, which isn't that heavy to be honest,

达到了自己有史以来最重的体重，老实说，这个体重其实不算重，

like by my standards it is.

但以我的标准来说，已经是很重了。

And it was really cool, I felt really strong, I felt like I had a lot of power within me.

而且感觉真的很棒，我觉得自己变得更强壮了，体内充满了力量。

So that was a drastic change.

所以那次变化非常显著。

Spider-Man 3, Jack, who's a mate of mine, and Duffy, who is our trainer.

演过《蜘蛛侠3》的杰克，他是我的朋友，达菲是我们的训练师。

We just really, really got into CrossFit.

我们在CrossFit训练中非常非常投入。

I'd never done it before.

我以前从没做过。

And I just really loved the kind of competitive edge of it, setting goals, trying to beat your personal best.

我非常喜欢那种竞争感，设定目标，努力超越自己的最佳成绩。

I just, I really, really enjoyed that.

我非常、非常享受那个过程。

And we got very fit for that job.

为了那份工作，我们变得非常健康。

So that was a big lifetime lifestyle change as well.

所以那也是我生活方式的一个巨大变化。

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.

在为角色减肥方面，我做过的最困难的事情，某种程度上与我在这次访谈中所说的有些矛盾，但我为了电影《谢里》尽可能地减重。

Incredibly proud of that movie, it's one of my favourite and best experiences I've ever had as an actor.

我为这部电影感到非常自豪，它是我作为演员经历过的最喜欢和最棒的体验之一。

I was trying to keep below 500 calories a day.

当时我努力把每天摄入的卡路里保持在500以内。

I was working out like a crazy person.

我像疯了一样锻练，

I was dropping weight really, really quickly.

体重掉得非常非常快。

I then did it again for a TV show called The Crowded Room.

然后我又为了电视剧《拥挤的房间》做了一次类似的事。

And I've kind of vowed to myself now that I'll never do that again, just because it's not worth it.

现在我已经发誓再也不会那样做了，因为那不值得。

And it can actually promote quite considerable health concerns down the line.

而且实际上会带来很严重的健康问题。

So I wouldn't do that again.

所以我再也不会这么做了。

Um, there's a whole bunch of different things, really.

嗯，我做过很多不同的食物。

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.

我做得最多的一道菜，因为它非常简单，非常适合批量制作，而且对我现在想做的事情也很有帮助，就是做辣椒，不过我用的是扁豆而不是肉末。

It's very flavorful, it's really tasty, 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.

它很香，非常好吃，而且健康，最终它包含了我需要所有能帮助我增重的东西，所以这就是我现在在做的事情。嗯，我不会认为那是一个约会之夜。

It was a regular night in the household, but it was a nice chili.

那只是家里的平常一天，我应该会吃美味的辣椒。

We sat down.

我们坐下吃。

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 fating a lot.

我现在在看《实习医生格蕾》，我们看了大约七集《实习医生格蕾》，然后吃着辣椒，是的，我可能放了很多屁。

Because it's very gassy.

因为辣椒会让人放屁。

My favourite carb is potatoes.

我最喜欢的碳水化合物是土豆。

I absolutely love potatoes.

我超级喜欢土豆。

I'll have a potato in any form it comes, even raw.

任何形式的土豆我都吃，包括生土豆。

I love them.

我爱吃土豆。

I absolutely love them.

超级爱吃。

It's the Irish in me.

这是我的爱尔兰特质。

My favourite protein would either be cod or chicken.

我最喜欢的蛋白质要么来自鳕鱼，要么来自鸡肉。

The reason why I like cod is because to cook it, it's really easy.

我喜欢鳕鱼的原因是因为它烹饪起来很简单。

I just bake it in a bit of tinfoil with chilies, lemon, garlic in the oven.

我只需把它放在铝箔纸里，加入一些辣椒、柠檬和大蒜，然后放进烤箱里烤。

And then that's kind of it.

这样就可以了。

You don't have to cut it up.

你不需要把它切开。

You don't have to season it really.

也不需要特别调味。

It tastes really good.

它就很好吃。

And then chicken, you know, in a whole plethora of different ways, stir fries, roasts, all that sort of stuff.

然后是鸡肉，你知道的，可以有各种不同的做法，炒的、烤的，什么都可以。

I do not dip my pizza crusts in anything.

我不会把披萨的边皮蘸任何东西。

A friend of mine that I play golf with actually is the guy responsible for the garlic dip at Domino's.

我的一个朋友，和我一起打高尔夫的，他其实就是达美乐大蒜蘸酱的负责人。

That's what he does.

他就是做这个的。

He like makes sauces and like all the McDonald's sauces, he makes them at his factory, I guess.

他做酱料，负责制作所有麦当劳的酱料，应该是在他自己的工厂里制作。

So he'll be very disappointed to find out that I don't partake in his sauce, but...

所以他如果知道我不吃他的酱料，应该会感到非常失望。但是……

My brothers do, they love the garlic dip.

我的兄弟们会吃，他们爱吃大蒜蘸酱。

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.

如果让我和一个我曾经饰演的角色共进一餐，我会选择和彼得·帕克一起去，我们会通过蛛丝荡到餐厅。

You know, he's my hero, he changed my life, so I'd probably like to sit down with him.

你知道，他是我的英雄，他改变了我的人生，所以我可能会希望与他一起坐下来吃饭。

来源：英语东