A girl like me

Ryan Reynolds: Workout and diet for Blade: Trinity

Posted on: 7 noviembre, 2010

Here is a detailed explanation of Ryan Reynolds’ workout routine from the man himself.

Ryan Reynolds Workout & Diet for “Blade: Trinity”

The question has come up a lot, so I’m gonna give you the detailed version. The first time I lifted a barbell for BLADE was the end of July, 2003. I had to be ready to go by mid December, however when we shot the scenes in question it was January, 2004, so, basically, 5 months.

DIET: I ate something pretty much every 2-3 hours, never “stuffing” myself, but never letting myself get hungry. Tons of water throughout the day…

BREAKFAST: 1/2 cup egg whites and 2 eggs. Oatmeal – no sugar, a protein bar 2-3 hours later (the best oatmeal is this stuff called McCann’s Steel Cut Oatmeal. It takes about a half hour to cook, but you just make enough to last a couple weeks. Add apple sauce and cinnamon to improve the taste).

LUNCH: chicken and veggies/brown rice. A protein bar 2-3 hours later.

DINNER: fish or chicken with salad and vegetables. Balsamic vinegar for dressing. Couple more Optimum Whey Protein Shakes throughout the night and right before bed.


Breakfast: 2 eggs, some “good” fat like a spoon of almond butter or slice of avocado, and 1 cup of oatmeal with applesauce.

Midmorning snack: protein bar

Lunch: albacore tuna wrap or chicken and salad

Mid-afternoon snack: protein shake (whey and water), protein bar, or apple and almonds

Dinner: broiled fish or chicken, brown rice, vegetables, and salad

Evening Snack: protein shake

While eating a protein/carb mix every 2 hours all day, I’d wind up having about 8 – 10 “tiny” meals instead of 3 big meals over the course of a day. This is by the far the most important thing to do in order to add lean, solid mass. No carbs at night, but plenty during the day. This kind of diet kept my blood sugar even and gave me the requisite energy needed for the physicality of the role…

“Never do any of that carb-starve crap,” Reynolds says. Instead, watch the clock. He ate most of his carbohydrates post-workout, and none after 8pm.

My trainer (and Jessica Biel’s) was a guy named Darren Chapman. He’s one of the most inspiring individuals I’ve ever met. A member of the UK’s Olympic bobsled team, he’s as adept at the nutritional training as he is the physical training. Also, a great guy that doesn’t mind me calling him every swear word ever heard in any language. He showed me how important the process of visualization is. Visualizing the transformation I had to make, I believe was key to making it happen. With this information, I began training as though preparing for the olympics…

Workouts were about 2-3 hours. Generally starting off with sit-ups. Then heavy weights for muscle bulk. I’m a pretty scrawny guy so we cut cardio entirely and just focused on bulking up. Weight training involved a variety of exercises too numerous to mention at reps of about 8-12, for 6 days a week. After the first week I was longing for the sweet release of death, but soon enough got really into it.

I’d work one body part per day, as in: chest day, back day, shoulder day, leg day, with arms mixed in. Don’t know what I was benching. I remember it wasn’t anything to brag about.

“If you hate your workout, you’re not going to do it,” explains Reynolds. Customize your fitness plan to meet your needs. He found it “meditative” to do ab exercises first instead of last.

ABS – Lower abs are the hardest muscle to develop. Most males store their fat in the lower abdomen. The trainer had me using one of those exercise balls between my legs, lifting up and down, using my arms to anchor myself. I’d also put a 15 pound dumb-bell between my feet, and do leg raises while lying on the ground, also, any library will have an exercise book filled with illustrations of ab workouts.

SUPPLEMENTS: “I gained a lot more muscle mass when I went on creatine,” says Reynolds. He also took L-glutamine, conjugated linoleic acid (CLA), whey, and a multivitamin.

The main thing I learned about this whole process is how important food is. Transforming your body quickly is a genetic ability, but can also be traumatic. Eating properly is 80% of the equation. Most people think it’s the other way around…

I learned that 80% of building muscle is diet. We got the food down to a science, making sure I was getting enough calories to gain mass, but not fat. A lot of oatmeal, eggs, protein bars for snacks, chicken, fish or steak for dinner. I ate a lot of small meals all day long. Lots of protein, but plenty of carbs, too. I really don’t believe in that no-carb stuff. It’s probably not good for you–and it makes you pretty cranky.

Source: http://ryanreynolds.org/?page_id=131


Ryan Reynolds was already in great shape, and did not want to lose any weight, he needed to gain 15-20 lbs. of muscle. (…)  he had a low body fat percentage before he started his six months of training.

Thanks to dedicated, task-specific exercises and healthy diet habits, Ryan Reynolds is one of a few A-list actors who look believable as either a beefed-up action-hero (200 pounds, 8% body fat), or a slimmed down rom-com guy (e.g.180 pounds, 11% body fat). At over six feet, two inches tall, he has the frame to go either way.

Source: http://www.projectswole.com/weight-training/ryan-reynolds-green-lantern-workout-routine/


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