Under the watchful eye of trainer Darren Chapman, Ryan Reynolds transformed his body by gaining 20 pounds of muscle and reducing his body fat percentage from 11 to 3 percent in preparing for his role in “Blade Trinity.” Whether or not the body fat percentage actually dropped to 3 percent, which many people doubt, Reynolds’ workout routine and diet plan was obviously successful in his transformation.
Many movie goers dropped their jaw upon seeing Ryan’s solid body on the big screen and want to know his secret behind his five month long impressively effective transformation. If you have the ambition and the discipline, here is the workout and diet plan that can get you a Ryan Reynolds’ body:
- Eat More Frequent and Smaller Meals
- As he needed to gain weight, instead of eating the normal three large meals a day, Reynolds ate more frequently, consuming smaller portions every 2 to 3 hours. By doing so, Ryan supplied his body with just enough fuel for energy and muscle growth, instead of storing fat.
- Eat Home Cooked Food
- Reynolds cooked for himself, preparing foods like Irish steel-cut oatmeal ahead of time and freezing it.
- No Carbohydrates at Night
- Reynolds ate a lot of carbohydrates after his workouts, but never after 8pm, so his body couldn’t store the extra calories as fat when he was less active.
- Ryan added creatine, conjugated linoleic acid (CLA), L-glutamine, whey and a multivitamin to his daily diet.
Typical Daily Meal Plan
- Breakfast: 6 egg whites, 1 cup of unsweetened oatmeal and some healthy fats, such as almond butter or slice of avocado
- Mid-morning snack: high protein energy bar
- Lunch: chicken salad or tuna wrap
- Afternoon snack: protein shake and protein bar, apple and almonds
- Dinner: broiled chicken or fish with brown rice, vegetables and a salad
- Evening Snack: high protein shake
Step 1) Work the Abs First
Contrary to rumor, Reynolds did not have ab implants; his six pack is all natural. Contrary to ordinary practice, Reynolds performed his ab exercises before he lifted weights, finding it was more helpful in motivating himself.
Reynolds preformed 500 to 1000 sit-ups per workout, confessing that the lower part of the abs were the hardest section of the muscle to develop. Ryan used an exercise ball held between his calves, lifting the ball up and down with his legs, using his abs to hold himself steady. A second ab exercise he used was holding a 15 pound dumbbell between his feet and preformed leg raises while lying on the floor.
Step 2) Lift Heavier Weights to Build Muscle
Reynolds lifted heavy weights, preforming the standard 3 sets of 8 to 12 repetitions per set, to build muscle mass.
Step 3) Six Days a Week; One Muscle Group Each Day
Reynolds trained six days each week, dedicating one day for each muscle group. For example, he would work his chest on day one, shoulders the second day, arms on day three, and so on.