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Ryan Reynolds

Anybody have seen Ryan Reynolds on Blade Trinity? See his movie before on Van Wilder? What an amazing transformation. Rumor said that he gain 20 pounds of muscles and reduced body fat percentage from 11% to 3%. Is true or not, but the transformation so successful. Just compare the next picture.




Next is his successful diet plan

  1. Eat More Smaller Meals
    As Reynold has to gain mass, instead of eating three big meals every day, he ate more than 6 smaller portion every 2 to 3 hours. By doing this, he was feeding his body with just enough food and not storing fat.
  2. Prepare Home Cooked Food
    Reynolds cook himself and he prepared the food in advance. For example, he would made Irish steel-cut oatmeal and freeze it.
  3. No more Carbs after 8 PM
    He ate much carbohydrates after his workout, but never after 8 PM
  4. Take Supplement
    Reynolds took creatine, L-glutamine, conjugated linoleic acid (CLA), whey, and multivitamin.
  5. Diet Menu
    Breakfast: 1/2 cup of egg whites, 1 cup of sugarless oatmeal, some “good” fat like a spoon of almond butter or slice of avocado.
    Midmorning snack: protein bar
    Lunch: albacore tuna wrap or chicken and salad
    Mid-afternoon snack: protein bar, protein shake (whey and water) or apple and almonds
    Dinner: broiled fish or chicken, brown rice, vegetables, and salad
    Evening Snack: protein shake

So, as you see, lots of protein, but plenty of carbs, too.


Next is his Workout plan

  1. Do Abs Exercise First
    This guy has great 6-pack. Reynolds did his ab exercise first before he do weight lifting. He found that it was more helpful in getting himself motivated. Reynolds confessed that lower abs are the hardest muscle to develop. What he did was to hold use exercise ball between his legs and then lift the ball up and down, using his to anchor himself.The other abs exercise he did is to put a 15 pound dumb-bell between his feet, and do leg raises while lying on the ground.
  2. Lift Heavy Weight To Bulk Up
    He lifted heavy weight to build the mass. Therefore, it is the typical 8 to 12 repetitions per set.
  3. Six days Weekly and One Muscle One Day
    He trained six days a week and he dedicated a day for only one muscle. So, he has one day for chest, back, shoulder, leg and arms.
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