Probably one of the most admired physiques, as far as Hollywood characters are concerned, is Brad Pitt’s Tyler Durden in Fight Club.
Weighing in at only 150-155 pounds and with only 5-6% body fat, Pitt maintained this physique by focusing on one muscle group per day, allowing for full recovery and maximizing his muscle growth potential over an extended period of time, similar to a bodybuilder’s periodization schedule.
Saving the cardio till the end of the week, Pitt would work at the maximum target heart rate with an intense session to burn off any unwanted fat, without sacrificing muscle.
For his next role in Snatch, Pitt eased off from his intense workout schedule and gained weight for a more healthy 8% body fat.
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Protein Powders
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Dymatize Elite XT – http://bit.ly/SSHF_XT4lbs
Pre-Workout
Applied Nutrtion All Black Everything – http://bit.ly/SSHF_ABE
Cobra Labs The Curse – http://bit.ly/SHHF_TCurse
Creatine
Muscletech Cell Tech Performance Series – http://bit.ly/SSHF_MTCrea
All American EFX Kre-Alkalyn – http://bit.ly/SSHF_KreAlk
Protein Bars
Grenade Carb Killa Bars –
Optimum Nutrition Protein Whipped Bites 12x76g Bars – http://bit.ly/SSHF_ONWB
Workout Schedule
Exercises were performed at 3 sets of 15-25 reps. High intensity and heavy weights – on resistance days, on cardio days – running. Nice and simple.
What if we give you the secrets of Angelina Jolie’s killing figure and tell you that it is possible to achieve it with sheer determination and unwavering hard work? Yes, here we have weekly workout routine plan for you.
Exercise plan example:
Angelina uses light weights and high repetition usually incorporated in circuit training to keep it more interesting and less time consuming. She likes whole body and high intensity workouts.
• Wide Dumbbell Squats (she repeats it 15 times)
• Forward Lunges (15 repetitions)
• Side Lunges with Twist (15 repetitions)
• Squat and Press (15 repetitions)
• Stability Ball Leg Curls (10-12 repetitions)
• Cable Lat Pull downs (10-12 repetitions)
• Dumbbell Rows (10-12 repetitions)
• Dumbbell Bicep Curls (10-12 repetitions)
• Close Grip Bicep Curls (10-12 repetitions)
• Crunches (15 repetitions)
• Reverse Crunches (15 repetitions)
• 30 sec of either Mountain Climbers, or Jump Rope
• High Knees
• She repeats circuit exercises for two to three times.
• 30-45 Minutes of High Intensity Intervals Training Cardio work (also known as HIIT). It includes either one of them or a combination of two or three machines:
Who would have thought that the scrawny WWII recruit would become one most renowned heroes within the MCU? Steve Rogers always brings a big presence on the battlefield, whether that be physical or mental – but his physical presence is something that the villains in the MCU are petrified of, but how did he get like that?
Chris Evans stated that he lost a lot of mass before the filming of Captain America: The Winter Soldier, so he needed to regain the stature that Cap’ is known for.
He did admit to doing almost no cardiovascular training. Thankfully though, the scenes in these type of movies are shot in short bursts, meaning his cardiovascular endurance isn’t tested and he has plenty of time to recuperate in between the scenes. When trying this workout, remember to do your cardio – a simple 10-15 minute jog to warm up and warm down should suffice.
THE WORKOUT
This program follows a 12-week cycle, each week you repeat the workouts listed below and you may eventually achieve your goal in looking like Captain America. This workout plan only works if you are eating a diet that follows your goal, hi-protein foods and protein shakes/mass gainers are a good way to promote muscle growth and recovery followed by a good night sleep. Use a BMI calculator to work out how many calories you are needing to consume daily.
It is extremely important to note that when following the guide below, to using a weight that you’re most comfortable with. Any excessive use of weights that your body is not equipped to handle can result in injury.
Below is a 4-day exercise program that is believed to be like the actual workout, that if followed over the course of 12 weeks with the correct diet should have you looking like Steve Rodgers himself. Muscleandstrength.com studied how Chris Evans trains and how his trainer trained his other clients and came up with this.
Day One:
Warm Up: 10-15 minute jog on a treadmill with an incline.
1. 3 sets of Squats, with 5 repetitions in each set.
2. 3 sets of Deadlifts, with 5 repetitions in each set.
3. 2 sets of Jump Squats, with 12 repetitions in each set.
4. 2 sets of Box Jumps with, 10 repetitions in each set.
5. 2 sets of Lying Leg Curls with, 12 repetitions in each set.
6. 2 sets of Standing Machine Calf Raises, with 15 repetitions in each set.
Day Two:
Warm Up: 10-15-minute jog on a treadmill with an incline.
1. 3 sets of Army Presses, with 5 reputations in each set.
2. 3 sets of Incline Dumbbell Presses. with 5 repetitions in each set
3. 3 sets of Pull Ups, with 12 repetitions in each set.
4. 3 sets of Z-Presses, with 8 repetitions in each set.
5. 3 sets of press ups with, 12 repetitions in each set.
6. 3 sets of an Inverted Row, with 12 repetitions in each set.
Day Three:
It’s important in any workout that you rest your body and let it recover. Consuming hi-protein foods and shakes are the best way to feed your muscle and get them the vital nutrition that they need.
Day Four:
Warm Up: 10-15-minute jog on a treadmill with an incline.
1. 3 sets of the Trap Bar Deadlift, with 5 repetitions in each set.
2. 3 sets of Front Squats, with 5 repetitions in each set.
3. 3 sets of the Leg Press, with 12 repetitions in each set.
4. 2 sets of Seated Leg Curls, with 15 repetitions in each set.
5. 2 sets of Jumping Lunges, with 15 in each set
6. 2 sets of Seated Calf Raises, with 15 in each set.
Day Five
Warm Up: 10-15-minute jog on a treadmill with an incline.
1. 3 sets of Bent Over Rowing, with 5 repetitions in each set
2. 3 sets of the Incline Bench Press, with 5 repetitions in each set.
3. 3 sets of the Kneeling Shoulder Press, with repetitions in each set.
4. 3 sets of One Arm Dumbbell Rows, with 12 repetitions in each set.
5. 3 sets of Dips, with 15 repetitions in each set.
6. 3 sets of Chin-Ups, with 15 repetitions in each set.
Day Six & Seven: Rest days & cheat day. Make sure you use them wisely and satisfy any cravings you may have from the brutal workout you’ve endeared for the week past.
THE DIET
People like Chris Evans pay a lot of money to get top class nutritionists and personal trainers, so if you need to get that extra bit of energy or need some help with your protein intake – here are some supplements we recommend.
Protein Powders Labrada Iso Whey (2268g) Dorian Yates ShadoWhey (2 kg) Optimum Nutrition Gold Standard 100% Whey (2.2kg)
The Bulk Protein Company Serious Gainz (5 kg) Mutant Mass (6.8 kg)
Angelina Jolie is a busy mum of six, works tirelessly producing and acting in movies and always manages to look good. She stays in top form as she maintains a healthy and nutritious diet. Her usual diet includes eating small meals at regular intervals. She sticks to high protein intake and tries to reduce starchy carbohydrates in her diet.
How Does it Work?
Cut carbohydrate content when trying to tone your body. However, do not completely eliminate them altogether from your diet as they are brain energy foods.
Eat foods that have high protein levels such as lentils, chicken and fish. They make your bones stronger and provide enough nutrients required for getting an athletic body.
Divide your day into 6 meals to provide enough food to your body every 3-4 hours, try not to have a huge gap between two meals is the best approach.
Keep alcohol and junk food for weekends or for your cheat days (only once a week)
Combine exercise with your diet plan.
Include nuts in your diet, they are healthy for brain, skin and body toning.
Drink plenty of water, at least 2 litres per day.
Breakfast should be the biggest meal of the day whereas it’s best to keep your dinner light. Think of it as a triangle from breakfast at the bottom of the base to dinner at the top.
Daily Eating Plan
Breakfast:
For the first meal of the day, she prefers: Egg white omelette on toasted English muffin with half teaspoon of coconut oil, no sugar oat bar, fruit.
Snack:
Fruit, light cheese (50g) and 3-4 rye crackers
Lunch:
Tuna Fish Sandwich: Tuna fish mixed with low fat or non-fat mayonnaise and lettuce, tomato, onion, celery orange or other fruit. Handful of baby carrots.
Evening Snack:
Bowl of fat free yogurt and raw almonds.
Dinner:
Her dinner is inclusive of:
Grilled or baked skinless chicken breast with baked potato or half small baked sweet potato steamed vegetables with half teaspoon of coconut oil.
Before bed snack:
Small tub of low fat cottage cheese with mixed berries and seeds.
For anyone that has ever seen the movie “Fight Club” featuring Brad Pitt and Edward Norton will remember just how insanely ripped and lean Pitt was in his fight scenes. Apparently, he weighed just 70 kilos and had a body fat percentage of 6 per cent for the role.Part of this was obviously due to the workout routine he did, but also the diet plan he was following.
A high protein diet with six smaller meals spread out through the day is what worked for Brad. He went on a clean diet, supplemented with whey protein powder and protein bars.
The most important aspect of his eating plan was the amount of Omega 3,6,9. Every meal was packed with it. Remember EAT FAT TO LOSE FAT.
Breakfast
Eggs – 6 whites, 6 yolks 75 g oatmeal with raisins
Depending on his schedule, Brad would substitute the eggs for a protein shake blended with flaxseeds.
Mid-morning snack
Tuna on wholewheat toast, sprinkled with sunflower seeds and drizzle of olive oil (Omega 3,6,9)
Lunch
2 chicken breasts 75-100 g brown rice or pasta and green vegetables with olive oil and garlic dressing
Afternoon Snack (pre-workout)
Protein bar Whey protein isolate shake Banana and handful of almonds
Post-workout Snack
Whey protein shake Banana
Dinner
Grilled fish or chicken Brown rice or pasta Vegetables and salad drizzled with olive oil and toasted sesame seeds
Evening Snack
Casein slow release protein shake, 25g protein/serving
Or low fat cottage cheese.
Protein
Protein powders are an excellent way of providing the body with the nutrients it needs to perform well before and after training. They are the secret weapon in any serious trainer.
Whey protein is a rich source of essential amino acids and is a natural, pure and high-quality protein.
Isolate is the purest form of whey protein and provides high-performance nutrition for the body to help with cellular repair, muscular growth, increased energy and metabolic maintenance.
Whether you want to bulk up or lose weight, dietary supplements will help you reach your goals faster, safer and with better results.
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