Real Fitness Blog

Ryan Reynolds used to be a pretty average looking guy. But for his role in Blade Trinity, he had to buff up. So after 5 months of intense diet and exercise, Ryan went from average to the best body in Hollywood. In those 5 months, he gaines 20 pounds of pure muscle, while trimming his body fat down from 11% to 3%. Unlike many celebrity diet plans, Ryan’s could be followed by an person who really wants to lose weight.

To slim down to having only 3% body fat, one must eat a stellar diet. For this diet plan, he ate every 2-3 hours, never letting himself go hungry but never stuffing himself either. In addition, he drank tons over water throughout the day to keep him hydrated through his intense workouts.

Breakfast: 2 eggs, some “good” fat like a spoon of almond butter or slice of avocado, and 1 cup of plain oatmeal (with applesauce for flavor)

Snack: a protein bar

Lunch: albacore tuna wrap or chicken and salad

Snack: protein shake (whey and water), protein bar, or apple and almonds

Dinner: broiled fish or chicken, brown rice, vegetables, and salad

Snack: whey protein shake

 As you can see, he followed a high protein diet, although he also ate a reasonable amount of carbs as well. But even though Ryan followed an extremely intense diet, you dont get this ripped without an outstanding workout plan to complement the diet. His personal training, Darren Chapman, had Ryan performing daily workouts for 2-3 hours. To start out, he would do 500-1000 sit-ups, which he found meditative. To develop his lower abs, which most people find very difficult, Ryan would lie on his back and put an exercise ball between his legs, lifting it up and down. For all of the other muscles of the body, he followed a one body part per day workout philosophy. One day would be be chest day then back day, shoulder day, leg day, with arms mixed in.

In order to pack on even more muscle, he also took several supplements. He took L-glutamine, conjugated linoleic acid (CLA), whey, a multivitamin, and creatine, which he noticed really helped him bulk up.

After his roles in Blade Trinity and Amityville Horror, Ryan stopped working our and dieting so intensely, so he has slimmed down considerably. But he works out several times a week and still has an exellent six pack.

Ryan Reynolds, all slimmed down