How did Ryan Reynolds add 20 pounds of muscle and cut his fat to 3% for Blade Trinity?

There’s no doubt that one of Hollywood’s most talked about bodies is that of Van Wilder and Blade Trinity Star Ryan Reynolds. The transformation he took back in 2003-2004 to prepare for his upcoming role in Blade Trinity was nothing short of impressive. Not only did he gain 20 solid pounds of muscle, but shed his body fat from 11% to just 3%. So how did he do it? What were his workout secrets? What kind of diet regimen did he follow? In Ryan Reynolds very own words he explains his tips for sculpting his six-pack and putting on some serious mass in the five months before shooting.

Ryan Reynolds Workout & Diet

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.  

TYPICAL DIET:

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

Would you like a Diet & Workout Plan based on Ryan's Blade Physique? - CLICK HERE