Unlike most diet plans, which are laden with complex, hard-to-follow rules and verboten foods you love but have to live without, the Abs Diet lets you eat the foods you love, keeps your cravings at bay, and helps you control stress -- all at the same time. Here's an example of how you can structure a week of eating. It's not written in stone, by any means: Mix up the meals. Substitute whenever you want. Heck, I don't care if you eat the same thing every day for a week. The purpose of this chart is simply to show you how to follow the principles of the Abs Diet. So enjoy!
Breakfast
One tall glass (8 to 12 ounces) Abs Diet Ultimate Power Smoothie; make extra for later
Abs Diet Ultimate Power Smoothie
1 cup 1% milk
2 tablespoons low-fat vanilla yogurt
¾ cup instant oatmeal, nuked in water
2 teaspoons peanut butter
2 teaspoons chocolate whey powder
6 ice cubes, crushed
Makes 2 8-ounce servings
Per serving: 220 calories, 12 g protein, 29 g carbohydrates, 4 g fat (1.5 g saturated), 3 g fiber, 118 mg sodium
Snack #1
2 teaspoons peanut butter, raw vegetables (as much as you want)
Lunch
Turkey or roast beef sandwich on whole-grain bread, 1 cup 1% or fat-free milk, 1 apple
Snack #2
1 ounce almonds, 1½ cups berries
Dinner
Mas Macho Meatballs
1 pound extra-lean ground beef
½ cup crushed saltine crackers
1 large onion, diced
1 clove garlic, minced
1 tablespoon ground flaxseed or whey powder
1 jar (16 ounces) tomato sauce
4 whole-wheat hoagie rolls
½ cup reduced-fat mozzarella cheese, shredded
1. Mix the beef, crackers, onion, garlic, and flaxseed or whey powder into golf ball-size meatballs.
2. In a nonstick skillet over medium heat, cook the meatballs until browned all the way around. Drain the fat from the skillet, and add the tomato sauce.
3. While the mixture is warming, use a fork to scoop out some of the bread in the rolls to form shallow trenches. Spoon the meatballs and sauce into each trench, and sprinkle with shredded mozzarella, and top with the top half of the roll.
Makes 4 servings
Per serving: 569 calories, 38 g protein, 65 g carbohydrates, 19 g fat (6 g saturated), 10 g fiber, 1,341 mg sodium
Stop dieting or starving yourself. Eat the foods you like to get those six pack abs - we reveal delicious foods that also burn fat. Click here to find out how.
The Fastest Way To Get Abs - It only takes know how!
Getting ripped abs doesn't have to be hard - it just takes knowhow.
So for most of us, getting ripped abs isn’t exactly easy. It does take a lot of work. But if you think the answer is doing a bunch of abs exercises day after day, then you are pretty far off base. The problem might well be that you are doing TOO MUCH – of the wrong things.
In fact, it might be said that getting six pack abs is 2/3 lifestyle choices and 1/3 exercise. Why is this the case? Because you can do all the abs exercises you want for month after month, and still not see a six pack. Of course, you might well have already tried this and failed.
So why don’t abs exercises work, and since they don’t seem effective, why do so many otherwise reasonable personal trainers and self-proclaimed fitness experts recommend them?
The answer lies partly in a lack of research and partly in the fact that abs operate differently from most other muscles in the body. The main difference is that they tend to get covered over is a layer of fat that totally hides them.
Burning off this fat is the real key to getting ripped abs and getting toned.
But how do you burn that fat? Is the answer in running, elliptical trainers, and other aerobic exercise? Surely these all must burn calories and by extension burn fat, right?
Strangely enough, while they most certainly burn calories, recent studies have shown that they are all but ineffective in reducing abdominal fat. Why? Because when you run, your appetite increases, you eat more, and you end up doing as much harm as good.
Surprisingly, even lifting weights isn’t as effective in reducing fat as once believed. The reason is that, metabolically, muscle simply isn’t a huge player. Compared to the brain, G/I organs, and liver, muscle burns a small fraction of your overall caloric intake. So adding muscle helps, but likely not enough to get a six pack.
No, to get ripped abs, you need to change your diet. The best plans I have used so far are all low carb plans. And recent studies bear this out. Eating low carb has now been around for decades, far too long to call it a fad. And the studies are piling up, showing it helps to reduce fat, improve blood lipids, and keep off fat over the long run.
So to get a six pack, you have to cut the carbs, especially if you want to build muscle and get totally ripped.
Stop dieting or starving yourself. Eat the foods you like to get those six pack abs - we reveal delicious foods that also burn fat. Click here to find out how.
So for most of us, getting ripped abs isn’t exactly easy. It does take a lot of work. But if you think the answer is doing a bunch of abs exercises day after day, then you are pretty far off base. The problem might well be that you are doing TOO MUCH – of the wrong things.
In fact, it might be said that getting six pack abs is 2/3 lifestyle choices and 1/3 exercise. Why is this the case? Because you can do all the abs exercises you want for month after month, and still not see a six pack. Of course, you might well have already tried this and failed.
So why don’t abs exercises work, and since they don’t seem effective, why do so many otherwise reasonable personal trainers and self-proclaimed fitness experts recommend them?
The answer lies partly in a lack of research and partly in the fact that abs operate differently from most other muscles in the body. The main difference is that they tend to get covered over is a layer of fat that totally hides them.
Burning off this fat is the real key to getting ripped abs and getting toned.
But how do you burn that fat? Is the answer in running, elliptical trainers, and other aerobic exercise? Surely these all must burn calories and by extension burn fat, right?
Strangely enough, while they most certainly burn calories, recent studies have shown that they are all but ineffective in reducing abdominal fat. Why? Because when you run, your appetite increases, you eat more, and you end up doing as much harm as good.
Surprisingly, even lifting weights isn’t as effective in reducing fat as once believed. The reason is that, metabolically, muscle simply isn’t a huge player. Compared to the brain, G/I organs, and liver, muscle burns a small fraction of your overall caloric intake. So adding muscle helps, but likely not enough to get a six pack.
No, to get ripped abs, you need to change your diet. The best plans I have used so far are all low carb plans. And recent studies bear this out. Eating low carb has now been around for decades, far too long to call it a fad. And the studies are piling up, showing it helps to reduce fat, improve blood lipids, and keep off fat over the long run.
So to get a six pack, you have to cut the carbs, especially if you want to build muscle and get totally ripped.
Stop dieting or starving yourself. Eat the foods you like to get those six pack abs - we reveal delicious foods that also burn fat. Click here to find out how.
Secret Ab Workouts Revealed by Hollywood Celebrity Trainor
GUNNAR PETERSON - CSCS, BEVERLY HILLS, CALIFORNIA
Peterson may be today's star of star trainers, but a constellation of them has formed, and no wonder. As the prices paid to actors, musicians and other entertainers have reached outer space, so has the pressure to look the part. Trainers now exist whose nearly sole purpose is coaxing forth a high-profile six-pack, courtesy of workouts like these.
Without question, many have carved out their rep in this niche by being as proficient at marketing themselves as they are at pumping up their clients. (Most of them also charge an arm and a leg to train arms and legs, not surprisingly.) But in Hollywood, only results-producers get repeat business. Check that. Only fast-results-producers get repeat business.
Click here to start your hollywood ab training program
Just because trainers like Peterson appear on Access Hollywood when J.Lo rolls on the red carpet doesn't mean their training differs markedly from bodybuilding science. Often, they've just modified those principles for clients with unique requirements and time constraints. "Abs need to be treated like any major bodypart," says Gregory Joujon-Roche of Holistic Fitness--whom Demi Moore, among others, can thank at least in part for her hardbody. "You need to load them, exhaust them and restore them via resistance, supersets and adequate recovery time. In the end, ripped abs are all about controlled intensity and awareness."
MEDICINE-BALL ROTATION
Setup | Choose a 25-30-pound medicine ball.
Start | Sit holding the ball between your sternum and belly button and incline your torso back slightly, engaging your abs in the process.
Execution | Rotate side to side, without changing the torso incline.
Comment | Over time, build up your rotation speed and elevate your feet, so that you're literally "seated" on top of your glutes.
REVERSE CRUNCH
Start | Lie faceup on the floor and reach back to grasp a support with your hands. Lift your legs off the floor and bend your knees to a 90-degree angle.
Execution | Keeping your knees bent, contract your abs to roll your pelvis toward your chest. Reverse it.
Alternative | Use the Ab Flexor Reverse Crunch machine. Lie faceup on the machine's back pad, feet under the rollers so that your calves rest against the pads. Grasp the handles. "Roll" backward as if doing a sommersault. Reverse it.
Comment | The stack on this machine accommodates heavy weights, so you can really load it and target the abdominal wall from its insertion.
RUSSIAN TWIST ON BALL
Setup | Place an exercise ball and medicine ball near a support.
Start | Lie faceup on the exercise ball while reaching back and grasping the support. The medicine ball should be between your ankles, with your knees bent 90 degrees.
Execution | Lower your legs to one side without using momentum. (You should be able to stop at any point on the way down.) Pull your legs back up to the center and then lower them slowly to the other side. You should remain immobile from the scapulae to the head.
EXERCISE-BALL DOUBLE CRUNCH
Setup | Find a small medicine ball that fits comfortably between your knees and an exercise ball.
Start | Lie faceup on the floor with your hands behind your head and your heels up on the ball, so that your body forms two right angles when viewed from the side. Place the medicine ball between your knees.
Execution | Roll the exercise ball inward using the lower half of your abs while crunching forward with the top half. Reverse. The pace should be slow and controlled throughout.
THE WORKOUT
EXERCISE SETS REPS
Medicine-Ball Rotation 3 24, 30, 40
Exercise-Ball Double Crunch 3 20, 25, 30
Reverse Crunch 3 20, 25, 30
Russian Twist on Ball 3 16, 20, 24
Click here to start your hollywood ab training program
Clientele has included: Jennifer Lopez, Sylvester Stallone, Penelope Cruz, Matthew Perry
Since 1990, Gunnar Peterson has been training celebrities, a term some might apply now to Gunnar himself. When he isn't working out Jennifer Lopez, Gwen Stefani and other A-listers in his gym--actually, a 5,000-square-foot Beverly Hills mansion appointed with weights and other fitness apparatus--he can be seen on the cover of his own book, G-Force (Regan Books, 2005); on an infomercial for the workout program Core Secrets; and on guest spots for VH1, CNN and other networks.
Peterson may be today's star of star trainers, but a constellation of them has formed, and no wonder. As the prices paid to actors, musicians and other entertainers have reached outer space, so has the pressure to look the part. Trainers now exist whose nearly sole purpose is coaxing forth a high-profile six-pack, courtesy of workouts like these.
Without question, many have carved out their rep in this niche by being as proficient at marketing themselves as they are at pumping up their clients. (Most of them also charge an arm and a leg to train arms and legs, not surprisingly.) But in Hollywood, only results-producers get repeat business. Check that. Only fast-results-producers get repeat business.
Click here to start your hollywood ab training program
Just because trainers like Peterson appear on Access Hollywood when J.Lo rolls on the red carpet doesn't mean their training differs markedly from bodybuilding science. Often, they've just modified those principles for clients with unique requirements and time constraints. "Abs need to be treated like any major bodypart," says Gregory Joujon-Roche of Holistic Fitness--whom Demi Moore, among others, can thank at least in part for her hardbody. "You need to load them, exhaust them and restore them via resistance, supersets and adequate recovery time. In the end, ripped abs are all about controlled intensity and awareness."
MEDICINE-BALL ROTATION
Setup | Choose a 25-30-pound medicine ball.
Start | Sit holding the ball between your sternum and belly button and incline your torso back slightly, engaging your abs in the process.
Execution | Rotate side to side, without changing the torso incline.
Comment | Over time, build up your rotation speed and elevate your feet, so that you're literally "seated" on top of your glutes.
REVERSE CRUNCH
Start | Lie faceup on the floor and reach back to grasp a support with your hands. Lift your legs off the floor and bend your knees to a 90-degree angle.
Execution | Keeping your knees bent, contract your abs to roll your pelvis toward your chest. Reverse it.
Alternative | Use the Ab Flexor Reverse Crunch machine. Lie faceup on the machine's back pad, feet under the rollers so that your calves rest against the pads. Grasp the handles. "Roll" backward as if doing a sommersault. Reverse it.
Comment | The stack on this machine accommodates heavy weights, so you can really load it and target the abdominal wall from its insertion.
RUSSIAN TWIST ON BALL
Setup | Place an exercise ball and medicine ball near a support.
Start | Lie faceup on the exercise ball while reaching back and grasping the support. The medicine ball should be between your ankles, with your knees bent 90 degrees.
Execution | Lower your legs to one side without using momentum. (You should be able to stop at any point on the way down.) Pull your legs back up to the center and then lower them slowly to the other side. You should remain immobile from the scapulae to the head.
EXERCISE-BALL DOUBLE CRUNCH
Setup | Find a small medicine ball that fits comfortably between your knees and an exercise ball.
Start | Lie faceup on the floor with your hands behind your head and your heels up on the ball, so that your body forms two right angles when viewed from the side. Place the medicine ball between your knees.
Execution | Roll the exercise ball inward using the lower half of your abs while crunching forward with the top half. Reverse. The pace should be slow and controlled throughout.
THE WORKOUT
EXERCISE SETS REPS
Medicine-Ball Rotation 3 24, 30, 40
Exercise-Ball Double Crunch 3 20, 25, 30
Reverse Crunch 3 20, 25, 30
Russian Twist on Ball 3 16, 20, 24
Click here to start your hollywood ab training program
Ryan Reynolds and Jessica Biel's Ab Workout Routine
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.
When asked on whether he's maintained his physique, "No way! It was nice to be able to take a break. But just as I'd gotten used to being lazy again and sitting on my ass all day, we had to re-shoot some scenes, so they sent me back into the gym. I'm glad, though, because I ended up finding this nice gray area, where I still work out four or five times a week and enjoy it, but it's not to that extreme level."
With Ryan possessing the best abs in the business, in a recent interview in Muscle & Fitness Magazine Ryan's Trainer was quizzed about his great looking six pack:
RYAN REYNOLDS: It's ridiculous. “Muscle and Fitness” magazine was interviewing our trainer.
JESSICA BIEL: They wanted to do a story on our training. They said, “Well, we're really interested in Jessica but we're just not so sure about Ryan because of the ab implants.”
RYAN REYNOLDS: They thought it was just prosthetics on my stomach!
DAVID GOYER: He's got like an 18-pack instead of a 6-pack.
RYAN REYNOLDS: It's true. They didn't believe it.
JESSICA BIEL: They really thought he had ab implants."
In a recent shoot for Marie-Claire magazine, you can see that Ryan has slimmed down considerably from the build he had in Blade Trinity and Amityville Horror, but as you can see he's looking lean and cut and sporting a damn good set of abs, close to a good 8 pack!!
"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.
When asked on whether he's maintained his physique, "No way! It was nice to be able to take a break. But just as I'd gotten used to being lazy again and sitting on my ass all day, we had to re-shoot some scenes, so they sent me back into the gym. I'm glad, though, because I ended up finding this nice gray area, where I still work out four or five times a week and enjoy it, but it's not to that extreme level."
With Ryan possessing the best abs in the business, in a recent interview in Muscle & Fitness Magazine Ryan's Trainer was quizzed about his great looking six pack:
 |
| Ryan Reynolds, David Goyer & Jessica Biel |
JESSICA BIEL: They wanted to do a story on our training. They said, “Well, we're really interested in Jessica but we're just not so sure about Ryan because of the ab implants.”
RYAN REYNOLDS: They thought it was just prosthetics on my stomach!
DAVID GOYER: He's got like an 18-pack instead of a 6-pack.
RYAN REYNOLDS: It's true. They didn't believe it.
JESSICA BIEL: They really thought he had ab implants."
In a recent shoot for Marie-Claire magazine, you can see that Ryan has slimmed down considerably from the build he had in Blade Trinity and Amityville Horror, but as you can see he's looking lean and cut and sporting a damn good set of abs, close to a good 8 pack!!
How Brad Pitt got in shape for films like Fight Club and Troy
Celebrities such as Brad Pitt are notorious for completely transforming themselves within a few months to get ready for a certain film role. Over the years Brad Pitt has slimmed, bulked and cut for various roles. Let’s take a look at some of those movies over the last 15 years that have seen Pitt take on the challenge of shaping up.
In Brad Pitt’s early years, photos show just how slim he was. In 1991’s Thelma & Louise, Pitt had a visibly much leaner look, this was actually his more natural build. Many would class Pitt’s body type as an Ectomorph, which is someone that is typically classed as a "Hard Gainer", is flat chested, lean, lightly muscled, someone who takes longer than the average person to gain muscle and generally of thin build.
Being in his twenties at this time, diet and hard training was not that important to him, he naturally had a fast metabolism and only did some occasional weight training preparing for Thelma and Louise, it was ab training where he spent much more attention. Being naturally lean certainly helped Pitt with getting his abs in really good condition for the film.
It was not until appearing in Fight Club nine years later in 1999 that people really took attention to Pitt’s physique. He’d clearly trained and dieted hard in preparation for this one. After Fight Club was released Pitt became the envy of many men. His tight body was coveted, and many people sought a workout that would produce similar results. However, contrary to what most people thought, Pitt was actually at his lightest, weighing in at only 150-155 pounds, with body fat around 5-6%. It has been well documented that Pitt had an extremely regimented routine for the months before filming began. His workout was characterized by beating one muscle group up each day, then giving it the rest of the week to recover, similar to the kind of routine a professional bodybuilder would do. Finally, at the end of the week, he finished off with a good cardio workout. This put his body into fat-burning mode, which served to shed any extra padding that covered his muscles, giving him that chiselled and ripped look.
Here are the exercises that made up his Fight Club workout.
3 sets of each exercise, taking approximately 60 seconds of rest between each set. Pitt used a weight challenging enough that he could successfully complete 15 reps, no less (with the exception of pushups and pullups), but be fatigued on the last rep. Proper form was maintained throughout.
Monday - Chest
· 25 pushups
· Nautilus chest press
· Nautilus incline press
· Pec deck machine (chest fly)
Tuesday - Back
· 5 pullups
· Seated rows
· Lat pulldowns
· T-bar rows
Wednesday - Shoulders
· Arnold dumbbell press (like a military press, but start the action with palms facing in and end the action with palms facing out)
· Lateral raises
· Front raises
Thursday - Biceps/Triceps
· Nautilus curl machine
· EZ cable curls
· Hammer curls
· Tricep pushdowns
Friday - Cardio
Walking or (preferably) running on the treadmill for 45 minutes at 65% to 75% of your maximum heart rate
Saturday/Sunday – Rest
Nutrition & Diet
Brad's diet is the most important aspect when it comes to getting him in shape for a role. Don't just think he trains hard in the gym, his diet accounts for much of his success in achieving the physique produces. For his Fight Club role Pitt took on a very strict and consistent diet eating six small meals a day which included a Whey Protein Powder and on occasion some protein bars, no other supplements were used by Pitt, however much of his nutrition came from whole foods high in protein like Chicken, Turkey, Fish, Lean Meat, Eggs and Cottage Cheese. Carbohydrates were very clean and included Wholewheats and Grains, Green Vegetables, Oats and Rice Cakes, which were then tapered off in his last two meals of the day.
Breakfast would be: 6 eggs, 6 whites, 7 yellow and 75g of oatmeal with raisins. Occasionally Pitt would replace the eggs with a Protein Shake if his schedule was tight.
Midmorning snack: Tinned Tuna in Wholewheat Pitta Breads
Lunch: 2 x Chicken Breasts, 75-100g Brown Rice or Pasta and green veggies
Mid-afternoon snack [Pre-Workout]: protein bar or Whey Protein Shake and a Banana
Post Workout: Whey Protein Shake and a Banana
Dinner: Grilled fish or chicken, brown rice or pasta, vegetables, and salad.
Evening Snack: Casein Protein Shake Protein shake or Low Fat Cottage Cheese (Slow Release Protein)
By 2000 when he began production of the movie Snatch Pitt’s body fat percentage had rose to approximately 8%, which was still very lean. Some would argue that he actually looks even leaner in Snatch, but not according to Pitt. Staying at the 5-6% he had maintained for Fight Club would not have been healthy. He cut to get the 'Fight Club Look' that was required for such a film. After the film, he relaxed his cardio and strict diet to ease himself into a more normal and manageable physique. So, what you see in Snatch are his heavy bulking efforts combined with a less strict diet. Pitt did not follow such a regimented program for Snatch, infact he barely trained at all.
Five years later Pitt was given an even more challenging body transformation, he needed to add 10-15 pounds of solid muscle for the movie Troy (2004). In order for Pitt to get ready for the role he dropped cigarettes and sharply cut back on beer and chips, although he did allow himself the occasional treat: McFlurry shakes from McDonald's!!, "though it was more for a little taste of home, you know, a little Americana." Pitt stated in a 2005 interview.
Brad used a low-carb, high-protein diet during the training for his role. Physically, Pitt prepared for the role with a year of intense training. "The first three months were daunting and not fun at all." His days included two hours in the gym, two additional hours of sword work and four high-protein, low-carb meals. As a result, he gained about 10-15 pounds of brawn.
As you can see in the photos, Pitt was in pretty impressive shape in Troy, good muscle size and great proportion. He was also not looking so top heavy as he had in previous films (meaning his legs looked too skinny compared to his upper body). In Troy he’d visibly put some good mass on his thighs, which gave him a good overall appearance and a more proportionate physique. Weight training wise Pitt bought down the rep ranges compared to when he trained for Fight Club, he also lifted heavier this enabled him to add some muscle bulk.
So in summary, Pitt exemplifies that through hard work and dedication, someone who may not be genetically gifted at building muscle mass can actually overcome these barriers. Pitt would probably be the first to admit that he doesn’t have the ‘perfect’ body, but most would argue that he does represent what most guys would love to look like. Time to get training! - CLICK HERE
Eat The Food You Like And Still Get Those Abs! These Diet Plans Are Created By Professional Hollywood Trainors
With this Program there will be no hit-or-miss fad diets and no one-size-fits-all diets that don't really fit anyone! We will design your very own Personalized Diet Plan in 48 hours, with foods you like! Your plan will incorporate what we refer to as the 'Six Pack Superfoods'. These everyday foods combine the very best sources of protein, carbs and fats that will make up meal plans that are delicious, simple, and varied, not bland and boring. And certainly not expensive! With everyone tightening their belts with the economic downturn, we want to make your transformation affordable.
This is not a restrictive diet that is designed just as a temporary fix, this is a Personalized Nutritional Plan that will set you on track for life. You will learn what, when and how to eat, control cravings and increase your metabolism, so that you can burn fat not just when you're exercising, but throughout the day too. In no time you'll be eating smarter and looking leaner!
Our Diet Nutritionist and Expert Team will construct your Personalized Diet and Workout Plan to suit your goals. Whether it's fat loss, weight loss, abdominal toning, lean muscle development or all of them, we will provide a complete plan.
Don't put off your fitness goals any longer! This is an opportunity you cannot afford to miss. Our Team know what it takes to get lean and stay lean and there invaluable knowledge in abdominal development, fat loss and muscle development will ensure you get a plan that gets you in the best shape of your life. Our Team are ready to begin work on your plan right now.
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
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