In just 5 months, hard gainer Blade Star Ryan Reynolds packed on 20 lb of muscle and dropped his body fat down from 11% to 3%.
Under the expert supervision of trainer Darren Chapman, who is part of the UK Olympic bobsled team, Reynolds followed a strict training and nutrition program. Reynolds believes that one of the most important aspects of this training was visualization. Focusing on the kind of physique he was training for helped him achieve his goals.
With workouts weighing in at 2-3 hours long, Reynolds struggled for the first week, but quickly got into the routine. Being a hard gainer, cardio was omitted from the program altogether. The focus was on building muscle mass and for that Reynolds was introduced to numerous mass-building exercises, working on one body part per day and performing sets of the typical 8-12 rep scheme for 6 days a week.
With a warm-up of ab work and a 15 lb medicine ball, Reynolds developed his enviable 8-pack. Getting the ab work out of the way at the beginning of his workout was one way Reynolds adapted his routine to a tempo that he knew he could stick to.
Reynolds believes that nutrition makes up for 80% of his muscle-building efforts. He ate every 2-3 hours, making sure to control his portions so that he was not overeating at each meal time. His supplementation included glutamine, CLA, whey protein isolate and a multivitamin.
“I gained a lot more muscle mass when I went on Creatine.”
Ryan Reynolds’ Nutrition Plan
- Breakfast: ½ cup egg whites and 2 eggs and oatmeal with sugar-free apple sauce and cinnamon.
- Snack: Protein bar.
- Lunch: Chicken and veggies with brown rice.
- Snack: Protein bar.
- Dinner: Fish or chicken with salad and balsamic dressing and vegetables.
- Snack: Whey protein isolate shake.
- Before Bed: Whey protein isolate shake.
Making sure that he got plenty of water throughout the day, Reynolds diet was rich in carbohydrates during the day and after working out, with no carbs after 8 p.m.
“I really don’t believe in that no-carb stuff. It’s probably not good for you and it makes you pretty cranky.”
Originally published @ FITLODE.COM