The originally Canadian actor Ryan Reynolds became known for his physique in the movie Blade 2. In this film, you saw how Reynolds was completely ripped with a very impressive and symmetrical six-pack. Below, you can read about how he had to train and eat for this role.
Ryan Reynolds Training Schedule
The transformation Ryan Reynolds achieved in terms of physique came from a good training schedule and balanced nutrition plan. After all, he broke through in the movie Van Wilder, where he played the uber student, with the physique of a tall, lanky student. Later, for the movie Blade, he gained 10kg of dry muscle mass, and his body fat percentage went from 11% to 6%. Here's how he did it for the Blade movie:- Start with your ab training Ryan Reynolds has an impressive six-pack. There were even rumors that he had ab implants. Reynolds starts all his workouts by training his abs. This helped him as his warm-up. He did between 500 - 1000 sit-ups. Reynolds admitted that his lower abs were the hardest to develop. What he did was hold a ball between his legs and lift the ball up and down with himself as an anchor. He did the same with a 7kg dumbbell between his feet and trained his legs elevated above the ground.
- Heavy weights for bulking Reynolds trained a lot with heavy weights and went heavy bulking to first build muscle mass. This was the typical set of 8 - 12 reps to grow.
- Six days a week and one muscle group per day He trained six days a week, dedicating one muscle group to each day. So, he had one day for chest, back, shoulders, legs, and arms.
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Ryan Reynolds Nutrition Plan
After Blade, Reynolds didn't train as heavily to maintain his physique. He lost about 5kg. However, he still trains four to five times a week, and Ryan Reynolds' abs are still the best six-pack in Hollywood. Besides a good training schedule, nutrition has played an important role in shaping Ryan Reynolds' body.- Eat more smaller meals Because Reynolds had to gain mass, he switched from 3 meals a day to 6 meals a day. He ate 6 small meals every 2 to 3 hours. By doing this, his body received exactly enough and didn't store fat.
- Cook homemade meals Ryan Reynolds cooked his own meals and prepared food in advance. For example, he prepared Irish oatmeal and froze it to eat later.
- Take a dietary supplement Reynolds used: creatine, protein, L-glutamine, conjugated linoleic acid (CLA), whey, and multivitamins.
- Diet Menu Breakfast: 1/2 cup of egg whites, 1 cup of sugar-free oatmeal, some 'good' fats, such as a spoonful of almond butter or avocado slice. Mid-morning snack: protein bar Lunch: white tuna wrap or chicken and salad Mid-afternoon snack: protein bar, protein shake (whey and water), or apple and almonds Dinner: roasted fish or chicken, brown rice, vegetables, and salad Evening Snack: protein shake
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