I am not really interested whether Ryan Reynolds is still dating Alanis Morissette or Scarlett Johansson. The reason I wrote about him is his solid body shape. Ryan Reynolds transformed his body when he was preparing for his role of Van Wilder Hannibal King in Blade Trinity. Rumor said he did not only gain 20 pounds of muscles, but also reduced his body fat percentage from 11% to 3%. Whether the body fat percentage was really 3%, which many doubted so, the point is to look at his workout regimen as well as his diet plan and learn something out from his transformation success. If you wonder how tall Ryan Reynolds is, he stands at 6 feet 2, about 188 cm.
Reynolds trained under the guidance from Darren Chapman. Many dropped their jaws after seeing Reynolds’ solid body shape on the big screen. Read on to learn his secret behind this successful change which took about 5 months.
Before the transformation
After 5 months of workout and successful diet plan
Ryan Reynold’s Diet Plan
1) Eat More Smaller Meals
As Reynold had to gain mass, instead of eating three big meals every day, he ate more than 6 smaller portion every 2 to 3 hours. By doing this, he was feeding his body with just enough food and not storing fat.
2) Prepare Home Cooked Food
Reynolds cooked himself and he prepared the food in advance. For example, he would make Irish steel-cut oatmeal and froze it.
3) No more Carbs after 8 PM
He ate much carbohydrates after his workout, but never after 8 PM
4) Take Supplement
Reynolds took creatine, L-glutamine, conjugated linoleic acid (CLA), whey, and multivitamin.
5) Diet Menu
- Breakfast: 1/2 cup of egg whites, 1 cup of sugarless oatmeal, some “good” fat like a spoon of almond butter or slice of avocado.
- Midmorning snack: protein bar
- Lunch: albacore tuna wrap or chicken and salad
- Mid-afternoon snack: protein bar, protein shake (whey and water) or apple and almonds
- Dinner: broiled fish or chicken, brown rice, vegetables, and salad
- Evening Snack: protein shake
So, as you see, lots of protein, and plenty of carbs, too.
Ryan Reynolds’ Workout Plan
1) Do Abs Exercise First
This guy has great 6-pack. Rumor said that he did an abs implants.
Really? Not true.
Contrary to common practice, Reynolds did his ab exercise first before he lifted the iron. He found that it was more helpful in getting himself motivated. Damn, he did between 500 and 1000 sit-ups. Reynolds confessed that lower abs are the hardest muscle to develop. What he did was to use exercise ball between his legs and then lifted the ball up and down, using his abs to anchor himself. The other abs exercise he did is to put a 15 pound dumb-bell between his feet, and did leg raises while lying on the ground.
2) Lift Heavy Weight To Bulk Up
He lifted heavy weight to build the mass. Therefore, it is the typical 8 to 12 repetitions per set.
3) Six days Weekly and One Muscle One Day
He trained six days a week and he dedicated a day for only one muscle. So, he has one day for chest, back, shoulder, leg and arms.
After the movie, Reynolds no longer worked out that hard to maintain his physique. He lost about 10 pounds out from the twenty pounds he has gained. However, he still works out four to five times a week. Below is his shirtless photo showing has has slimmed down considerably from the build he had in Blade Trinity and Amityville Horror. However, he is still lean with good set of abs. In year 2009, once he secured the lead role in Green Lantern, he started working hard again.
Check out the training video of Ryan Reynolds and Jessica Biel in their preparation for Blade Trinity:
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