01 — Mind & Spirit

Gregory's approach always started with the mind. For a vegetarian actor preparing to embody a superhero, the psychological challenge was as real as the physical one. The diet was restrictive enough that Maguire later said he lost his sense of humour and would faint if he stood up too quickly. That level of discipline requires a mental framework that goes far beyond willpower — it requires a clear mission.

Your practice: Define the role you are preparing for. Not a character — your life. What does the strongest, most capable version of you look like? That is your Spider-Man moment. Train for that.

02 — Power Food

Plant protein at every meal. No meat, no poultry, no processed food, no artificial additives. Tofu, legumes, eggs when needed, dairy when bulking was required — but always whole, always clean, always purposeful. Gregory's vegetarian protocol for this preparation proved that you do not need animal protein to build a superhero physique. You need precision, consistency, and the right plant-based fuel at the right times.

The rule: Eat every 3 hours. Plant protein at every sitting. No processed food, no chemicals, no artificial additives. Clean fuel only.

03 — Cleansing

A plant-based preparation at this intensity requires the digestive system to be operating at full efficiency. Gregory's cleansing protocol — daily lemon water, Fat Burning Lemonade during training, targeted supplementation — kept the gut clean, inflammation low, and energy stable through a caloric restriction that would have broken most people. When you are eating less than your body wants, what you do eat must work harder.

Daily non-negotiables: Warm lemon water on rising. Fat Burning Lemonade during every training session. Omega-3 oil daily. Calcium daily. 6 days on, 1 day off — no exceptions.

04 — Exercise

Five to six days a week, every week. Gregory built the foundation for Spider-Man 1 — functional strength, body control, and the kind of lean muscle that reads as superhuman on camera. The philosophy that carried through both preparations: approach fitness as something you look forward to, not something you endure. Show up. Do the work. The exercises themselves are less important than the consistency and the intention behind them.

The focus: Functional strength over bulk. Body weight mastery. Cardiovascular capacity. Lean muscle that performs, not just poses.

“You cannot achieve peak fitness without taking supplements. All of my star clients take supplements. No exceptions.” — Gregory Joujon-Roche, One Body One Life

Phase 1 — Spider-Man (2002) with Gregory Joujon-Roche

Phase 2 — Spider-Man 4 Sample Routine (Duffy Gaver)

The no-frills, equipment-minimal approach used 20 years later — proof that the fundamentals never change.