If you’ve seen Black Panther or Creed you know how jacked Michael B. Jordan was in both of them.

I’d say he was a bit heavier in Black Panther and leaner in Creed but he looked great in both.

If you want to learn how to learn how to pack on size and strength like him, then this is the article for you.

Michael B. Jordan stats

Michael B. Jordan height: 5’11 – 6′

Michael B. Jordan weight: 175-185 pounds

I honestly can’t confirm his exact height and weight. Various sites say different things but he’s in the ball park of 175-185 pounds.

I’m not even going to bother covering any boxing or martial arts training he did, because I know if you’re reading this you don’t care about that.

You guys just want to know how you can build a body like Michael B. Jordan.

Which is cool. I get it.

So without further ado, here is a workout inspired by Michael B. Jordan to help you pack on muscle, increase strength, and boost athleticism.

This is not the official workout he used but the principles remain the same: lift weights, get stronger, progress and move forward.

I wouldn’t say this is a routine meant for absolute beginners.

If you’re a beginner, then you’ll probably need to cut back on the volume a tiny bit.

But otherwise this a great routine that can work for guys who have at least a few months of experience in the gym.

Michael B. Jordan workout: 4-day mass building split

Syntax: “[Exercise]: [Total sets], [Reps], [Rest time between each set]”

Day 1: Upper

• Weighted Chin-ups: 3, 4-6, 1.5 min
• 1-arm cable row: 2, 6-8 per arm, 1 min
• Incline bench press: 3, 4-6, 1.5 min
• Dumbbell squeeze press: 2, 6-8, 1 min
• Standing dumbbell shoulder press: 2, 6-8, 1 min
• Dumbbell lateral raises: 2, 8-10, 45 sec
• Rope face pulls: 2, 8-10, 45 sec
• Bicep curls: 2, 8-10, 45 sec
• Tricep extensions: 2, 8-10, 45 sec

Day 2: Lower

• Barbell back squat: 3, 4-6, 2 min
• Reverse dumbbell lunges: 3, 6-8 per leg, 2 min
• Leg extensions: 3, 10-12, 1 min
• Rope pull throughs: 2, 8-10, 1 min
• Calf raises: 3, 10-15, 30 sec
• Cable crunches: 3, 10-15, 30 sec
• Lying leg raises: 3, 10-15, 30 sec

Day 3: Upper

• Arnold presses: 3, 8-10, 1 min
• Lateral raises: 2, 10-12, 45 sec
• Lat-pulldown: 3, 8-10, 1 min
• Pendley row: 2, 8-10, 1 min
• Flat dumbbell bench press: 2, 10-12, 1 min
• Rope face pulls: 2, 8-10, 45 sec
• Bicep curls: 2, 8-10, 45 sec
• Tricep extensions: 2, 8-10, 45 sec

Day 4: Lower

• Deadlift variation (conventional, sumo, trap bar): 3, 4-6, 2 min
• Bulgarian split squats: 3, 10-12 per leg, 1.5 min
• Lying leg curl: 3, 10-12, 1 min
• Dumbbell swings: 2, 8-10, 1 min
• Calf raises: 3, 10-15, 30 sec
• Cable crunches: 3, 10-15, 30 sec
• Lying leg raises: 3, 10-15, 30 sec

Rest one day after Day 2 then do Days 3 and 4. 

Is 4 days per week enough to get a body like Jordan?

Yes definitely.

Once you get super advanced, you can add in a 5th day but unless you’re planning to compete in as fitness model, you don’t need to to.

Not to mention the fact that most guys have a hard time staying consistent as it is.

Working out 5 days per week consistently isn’t exactly easy. It’s the exact reason why so many burn out and give up after 2 weeks.

Plus, working out more does not equal more results. In the end, consistency trumps everything.

When you workout just 4 days per week, you still have a decent amount of time to rest and recover without the workouts taking over your social life.

How much muscle can you gain?

Every single guy has a genetic limit to how much muscle he can gain.

That limit can be extended if you take steroids but that’s a whole other subject.

You’ll gain the most muscle when you’re just starting out and that number gradually tapers off until you’re only gaining 1 pound per year.

What? You expect to gain 5 pounds of muscle per year, every year until you die.

Dream on, buddy.

Here’s the timeline most guys go through when they first start lifting:

This is all assuming they lift weights consistently (at least 3x per week).

• Year 1: Gain up to 25 pounds of muscle
• Year 2: Gain up to 12.5 pounds of muscle
• Year 3: Gain up to 6 pounds of muscle
• Year 4: Gain up to 3 pounds of muscle
• Year 5: Gain up to 1.5 pounds of muscle
• Year 6+: Gain up to 1 pound of muscle (aka. not really worth calculating)

Look, these numbers are not set in stone.

The taller you are, the more muscle you can potentially gain.

But you can expect to gain 50% less muscle each year you consistently train.

There are still a lot of factors in play, mainly genetics, age, and height that will influence how much muscle you could potentially gain but the time line above is a pretty decent benchmark for what you can expect.

If you really want a physique similar to Michael B. Jordan’s, then that will realistically take at least 3 years.

The dude has a substantial amount of muscle and he’s been training for years. You just can’t replicate that (naturally) in 6 months.

Michael B. Jordan Diet: He ate 6 meals per day, do you?

Eating 6 meals per day has become synonymous with bodybuilding and packing on muscle fast.

And to pack on muscle as Killmonger, Michael B. Jordan ate 6 meals per day.

But just because Jordan did it, does that mean you have to?

The good news is the answer is no.

But that doesn’t mean you can eat like you’re eating now and expect to get all ripped n’ shit.

When it comes to building the perfect muscle building diet, here is what you absolutely must do:

Eat in a calorie surplus

If you want to maximize the amount of muscle you gain, then you need to eat slightly above your maintenance levels.

This means that however many calories it takes to maintain your current bodyweight, you need to eat a couple hundred more calories.

These calories will be used to help build new muscle tissue.

As for how many calories you need to eat, I recommend eating 16-18x your bodyweight in pounds.

If you’re paranoid about gaining too much fat, then you can just follow the 16-18x rule on the days you workout while eating at maintenance the other days of the week.

Get enough protein

I’m sure this comes as no surprise.

But to really pack on size you need to make sure you’re getting an adequate amount of protein every day.

Most conventional bodybuilding advice will recommend 1 gram of protein per pound of bodyweight, however you can actually get away with as little as 0.7 grams per pound of bodyweight.

Eat the right foods to recover

Technically you eat nothing but white bread, gummy bears, and whey protein to hit your calories and protein.

And you’ll probably see decent results.

But man…your health is going to go to shit and your recovery/performance is going to crash like a motherfucker.

I don’t like repeating this all the time, but focus on eating healthy shit.

It’s not complicated.

It’s not always easy, but it’s simple.

If you have to choose between the deep fried chicken with fries vs. the grilled chicken with sautéed veggies, the smarter option would be the latter.

I’m not here to be a party killer either.

Fried chicken is awesome, but you just can’t eat that in huge quantities every day and expect to be in optimal health.

If you truly care about maximizing your health and performance (physical, and mental), then choose the most nutritious foods whenever possible.

Do you need supplements build a Michael B. Jordan physique

No you don’t NEED them.

But you might want to consider them if you find yourself lacking in a specific area.

For example, if you find it hard to get enough protein and you don’t want to eat another serving of fucking grilled chicken because you already ate 5 servings of fucking grilled chicken….

Then yeah, you’d probably benefit (from pure convenience) to take something like a whey protein powder.

If you don’t eat any fruits or veggies, then you’d benefit from taking a greens powder. But you really should eat your fruits and veggies.

Whereas if someone is already eating 3-4 servings of fruits and veggies per day, they would likely benefit less from a greens powder.

If you already eat a lot of salmon and fatty fish, then you probably don’t need a fish oil supplement. But if you don’t, then you’ll be a the type of guy who benefits the most from fish oil.

Make sense?

Think of supplements as a way to fill the gaps in your diet.

That’s all.

Stop thinking of them as magical ‘end all be all’ pills that will change your life.

Get Michael B. Jordan’s physique in 3 simple steps

No this ain’t clickbait.

Seriously, building a body like Michael B. Jordan (or any other guy) comes down to 3 simple steps:

• Step 1: Workout consistently with weights 3-4 times per week (and actually get stronger)
• Step 2: Eat in a calorie surplus (if your goal is to build muscle) consistently, get enough protein, don’t eat too much crap
• Step 3: Repeat Steps 1 and 2 for 1-5 years.

That’s it.

Okay that’s a gross oversimplification of the process, but you know it’s true.

So yeah…

If you look in the mirror and hate what you see, then follow the plan I laid out in this article.

If you want something that goes into more detail and gives you the complete workout & dieting system to build a lean and muscular superhero body, checkout my Superhero X12 course.

The post Michael B. Jordan Workout Routine & Diet: The Ultimate Guide appeared first on FitMole.

So you wanna look like Jason Momoa?

Great, you are in the right place.

In this article I shall outline the exact steps you need to take to sculpt a body like the Aquaman.

Step #1 – Do you need to build muscle or lose fat (or sorta kinda do both)

Before doing any workout or diet, you need to decide: Are you trying to build muscle or lose fat.

And there’s also the middle ground, the dreaded skinny fat zone where you’re not sure if you need to lose fat or build muscle.

Well as a general rule, if you’re over 15% body fat, you should focus on losing body fat. Anything under and you can focus on building muscle.

Here’s a general idea of what 15% looks like.

Step #2 – Follow this sample Jason Momoa workout

Note: This is just a sample workout but it will work crazy good if as long as you’re consistent.

The #1 law of building muscle: Get stronger.

Now when I say “get stronger,” I don’t just mean adding more weight and doing shit like going from a 120 pound bench press to a 130 pound bench press.

While that helps.

Getting stronger can also mean doing more reps. Getting stronger can mean doing more sets. Getting stronger can also mean doing slower reps (therefore putting your muscles under a greater amount of tension).

Point is, there are various ways to get stronger that go beyond just pushing more weight.

Here’s the workout routine you can follow;

Note: This is not the official Jason Momoa workout. This is just a workout routine that you can use to build a body like him. 

Monday (Upper body)

• Incline dumbbell press – 4 sets/5-7 reps
• Seated dumbbell shoulder press – 3 sets/6-8 reps
• Weighted pull ups – 4 sets/5-7 reps
• Dumbbell or barbell row – 3 sets/6-8 reps

Tuesday (Lower body)

• Barbell back squat – 4 sets/5-7 reps
• Reverse lunges – 2 sets/8-10 reps per leg
• Leg press – 2 sets/6-8 reps
• Calf raise – 3 sets/10-12 reps
• Cable crunches – 3 sets/10-12 reps

Wed (Rest)

• Rest day.
• Do some stretching/mobility work.

Thurs (Push)

• Incline dumbbell press – 3 sets/8-10 reps
• Cable crossover – 2 sets/10-12 reps
• Seated dumbbell shoulder press – 3 sets/8-10 reps
• Dumbbell side lateral raises – 2 sets/ 10-12 reps
• Triceps push down – 3-4 sets/10-12 reps

Friday (Pull+legs)

• Deadlifts – 3 sets/6-8 reps
• Lat-pulldowns – 3 sets/8-10 reps
• Cable row – 2 sets/8-10 reps
• Dumbbell bicep curls – 3-4 sets/10-12 repsCalf raise – 3 sets/10-12 reps
• Cable crunches – 3 sets/10-12 reps

Step #3 – Eat like Aquaman (aka. Get your diet in order)

You can’t look like Jason Momoa without lifting weights.

But more importantly, you can’t look like him if you don’t get your diet in order.

COntrary to popular belief, muscle building and fat loss diets are largely the same.

The main difference is in the total amount of calories you need to eat.

So if you take two guys, one needs to build muscle and the other needs to lsoe fat..they can actually eat the exact same foods.

The only difference is that the guy building muscle will need to eat significantly more.

Here are my general daily calorie formulas when it comes to building muscle or losing fat:

If you are trying to build muscle, multiply your bodyweight by 16-18x.

If you are trying to lose fat, multiply your bodyweight by 10-12x.

But keep in mind that no calorie formula is perfect.

My best advice would be to use the formula, but only as a benchmark.

You need to evaluate your progress every week to see if your progress is headed in the right direction.

So if you’re 160 pounds and trying to build muscle, you should be start by eating about 2560 calories per day (160 * 16).

But if after 2 weeks you don’t notice any changes in your physique, then you need to adjust and bump up calories by a couple hundred. Eventually you will gain weight.

Same goes for fat loss.

For example, if you are 200 pounds and trying to lose fat, you should start by eating around 2400 calories per day (200 *12).

But if after 2 weeks the scale doesn’t go down at all or you don’t notice any changes in your physiqie, then you might need to drop calories by a couple hundred.

What foods should you eat?

I really don’t care.

I’m not one of those guys who says you MUST eat this or that in order to see results.

Anyone who says that BTW is fucking liar.

What you should focus on instead is eat nutrient dense whole foods.

If you need help picking exact foods, think 1-ingredient foods – foods that only have one ingredient.

How many ingredients are in chicken? One. just fucking chicken.

How many ingredients are in an apple? One. It’s just an apple.

How many ingredients are in an Oreo? Like 10+ things I can’t even pronounce.

I’m not saying Oreos are bad.

You can’t still eat them, just don’t make them the cornerstone of your diet.

Supplements? I heard ya gotta take supplements to get jacked

Well whoever told you that can suck a d*ck because they are wrong.

Supplements are one of the last things you need to worry about if you want to get in shape.

They can help.

But they only do one thing – support an already strong workout and diet program.

So if you’re not consistent with your workouts….

If you’re not eating like crap every day…

Then there isn’t a single supplement in the world that can help you.

But I’m not saying ALL supplements are useless.

If you’re consistently training and eating healthy, then here are some supplments that might be worth taking depending on your situation and lifestyle:

[thrive_text_block color=”note” headline=”Supplements actually worth taking”]

High quality protein powder: This is where you want to stray away from the bargain bin. You can be cheap with generic supplements but protein powder is not a supplement you want to be cheap with. If you buy cheap protein powder, they tend to be filled with a lot of crap (i.e. stuff that’s not protein).

My recommended brand.

And when it comes to protein powders, you ONLY want protein.

Caffeine: I highly recommend people to take a simple caffeine pill or drink some coffee versus dropping money on a pre-workout supplements.

The brand I use.

The latter contains stuff that could potentially help but one of the main ingredients in pre-workout supplements is caffeine anyways. So if you can get 80% of the benefits at 80% of the cost, why not try it out first?

Creatine monohydrate: Probably the only “muscle building” supplement that works. Most guys who take it notice solid increase in strength which in turns helps build more muscle over time.

The recommended dose is 5g per day. If you do take it, make sure other supplements you’re taking don’t have it already.

[/thrive_text_block]

Supplements to stay away from?

Pretty much anything that sounds too good to be true.

• Fat burners of any kind (green tea, acai, any “berries”)
• Mass Gainers
• Testosterone boosters

Step #4 – Stay consistent

Yup this is the last step.

What you thought there would be more?

Yeah….

Truth is, transforming your body is a lot simpler than the media likes to portray.

Workout consistently, get stronger, eat more/less depending on your goals…

Do that consistently over a few years and bingo bango…you will look like Jason Momoa.

I know I know, that’s not sexy.

Where’s the “secret” fat loss hack to that lets you burn 32% more body fat?

Where’s the “one weird exercise” that promises to help you pack on 5 pounds of muscle in the next 2 weeks?

Well I’m sorry to burst your bubble, buddy.

That shit don’t exist.

If all that magic fitness woo woo stuff were truy real, every guy you knew would use it.

But in the end, it comes to consistency and hard work.

I know, it sucks

But that’s why only 1% of guys will ever look like Jason Momoa.

Will you join the 1%?

If you have any questions on the Jason Momoa workout, drop a comment below and I’ll answer as fast as I can.

The post Jason Momoa Workout Routine & Diet: The Ultimate 5 Step Guide To Looking Like Aquaman. appeared first on FitMole.

All lean and muscly at 39 years old, it’s pretty impressive what he pulled off.

I know, I know.

It’s Hollywood, he must be taking steroids, right?

Meh…in this case I don’t think so.

His body just doesn’t have the classic signs of steroid use (big bellies, crazy round shoulders, puffy muscles).

I’ve seen plenty of guys build a physique like McAvoy naturally and in this post I’m going to show you how you can too.

What surprised me the most was how McAvoy approached his diet, which is very different than how most actors approach gaining muscle in Hollywood.

James McAvoy workout plan you can follow to build muscle (unofficial)

The following workout plan below is NOT the official workout plan James McAvoy used to build muscle.

But it is a brutally effective plan to help you pack on muscle fast.

The beautiful thing about this workout is you also won’t hvae to workout more than 3 times per week.

So for those dreading that you might need to start training 5-7 times per week to build muscle, you can relax

Exercise syntax: [EXERCISE NAME]: [SETS]/[REPS]/[REST TIME IN MINUTES]

For example, “Squat: 3/6-8/2” means you do 3 sets of squats for 6-8 reps per set, and rest 2 min. in between sets.

Workout A

• Barbell back squat: 3/6-8/2
• Barbell bench press: 3/6-8/2
• Lat pull-down: 3/6-8/1.5
• Arm work (your choice of one bicep isolation exercise and one triceps isolation exercise): 2/10-12/1
• Crunches: 3/10-15/1

Workout B

• Sumo barbell deadlift: 3/6-8/2
• 1-arm cable row: 3/8-10 per side/1.5
• Seated dumbbell shoulder press: 3/6-8/1.5
• Arm work (your choice of one bicep isolation exercise and one triceps isolation exercise): 2/10-12/1
• Crunches: 3/10-15/1

How to structure this workout?

This workout is done on an alternating AB schedule.

This means that you will workout 3x per week total and every workout you will alternate between workout A and workout B.

Also make sure that you have at least one day rest between each workout.

For example, if you workout on Monday, Wednesday, Friday, your scheudle will look like this:

Week 1: Monday (A), Wednesday (B), Friday (A)

Week 2: Monday (B), Wednesday (A), Friday (B)

Week 3: Repeat Week 1

Week 4: Repeat Week 2

And so on…

Did James McAvoy really eat 6000 calories per day?

Back when pics of McAvoy’s physique popped up online, there was a lot of talk about what his diet was.

In fact in an interview, he stated that he ate something like “6000 calories per day.”

But that’s actually not true.

He clearly things up and said that was just an exaggeration.

Surprisingly, McAvoy said he tracked macros which would have been unheard of 5 years ago.
Most celebrities follow crazy diet plans to get in shape, but it looks like McAvoy actually took a sensible approach.

“I think probably a healthier way of tracking intake…”

– James Mcavoy on tracking macros

How you can start tracking macros like James Mcavoy

I’m going to exaplin this to those who odn’t know what it is even though I’ve talked about tracking macros like 48239 tiimes on Fitmole.

When you track macros (i.e. protein, carbs, fats), you are basically given a set amount of protein, carbs, and fats to hit every day.

So for example, you might be told that you macros are 150 grams of protein, 300 grams of carbs, and 50 grams of fat.

And your goal would be to hit this amount every single day.

You don’t need to count calories becuase when you’re tracking macros, you are indirectly counting calories.

So basically, if you’re tracking macros accurately, you are tracking calories by deafult.

Now you might be thinking, this seems complex as shit.

Do I really need to track macros to build muscle?

The slight problem with tracking macros

Tracking macros works.

I’m not denying it doesn’t.

I’ve done it myself and I’ve helped thousands of other people do it.

In theory, it’s very simple to do.

Just hit your protein, carbs, and fats and you’re done.

And oh ya, make sure you’re eating healthy foods most of the time and not too much junk.
The big problem here is that you’re now responsbile for managing 3 sperate variables (protein, carbs, fats).

You could imagine how someone who has even had trouble tracking calories alone might struggle with tracking macros.

With tracking macros, you need to be very careful.

Yes you’re given more “freedom” with your diet since you can eat foods like candy and pizza, and still get results as long as you hit your macros..

But you still need to track shit like a hawk.

In my opinion, it’s too much stress.

My modified appraoch to tracking macros without the stress – Macro FLEX Tracking

I’ve covered my Macro FLEX Tracking (MFT) system here in more detail.

Basically, instead of tracking protein, carbs, and fats, all you need to track are overall calories and protein.

As for your carb and fat intake, all I ask is that you get a good balance of each. In other words, don’t skew too heavy to fats or carbs.

I find that the confusion and stress comes from balancing all three macros and making sure everyhting is 100% perfect.

BUt when you use MFT, things become much simpler.

Now you can track calories and protein only.

Why protein? Because it drives muscle growth more than any of the other macros.

Do I need to track macros long term?

I’m lazy, can’t I just build muscle look sexy as fuck without tracking anything?

If you’ve never lifted weights in your life, then you can probably freeball it still get decent results.

THis is only because your body is still so inexperienced that literally any new stimulus (i.e. lifting heavy weights) will be enough to build some muscle.

But if you really want to maximize the amount of muscle you put on and look like a superhero, then I highly recommend tracking at least your overall calories and protein intake.

Doing so will let you make the tiny micro adjustments necessary when you’re stuck and not seeing results.

Because in the end, numbers never lie.

Every skinny guy I talk to that says they “eat so much but can’t gain weight” are almost never eating as much as they think they are.

Or they eat a lot on occasion (e.g. on the weekends) but don’t maintain the same intake of calories all week long.

Read more: Do you really think you have a fast metabolism?

Focus on body proportions and not just how much you weigh

If you want to create the “illusion” of looking bigger without actually having to gain an arbitrary amount of weight, then focus on increasing the the width on your shoulders.

I meet a lot of skinny guys who want to just gain weight for the sake of gaining weight, so they start eating everything in sight.

They’ll drop mad money on fluff filled unicorn weight gainers and just try to increase the number on the scale as fast as possible.

In their minds, as long as the scale is going up, they are happy.

And if you’re severely underweight, this might benefit you.

But for most guys, this is just going to lead to weight gain that has a very shitty fat to muscle ratio.

This is why I recommend not only measuring your bodyweight but your body proportions as well.

That means measuring your waist, shoulders, arms, and legs.

When you are bulking, ideally you want everything to increase except your waist.

If you waist circumference starts shooting up too much in relation to everything else, then chances are you are eating too much and need to cut back.

James Mcavoy workout and diet summary

If you want to build a body like James McAvoy, it comes down to a few simple things.

1. Start lifting weights consistently.
2. Get stronger over time.
3. Eat more calories to fuel muscle growth (track macros if you can).
4. Be consistent and patient.

The post James Mcavoy Workout Routine & Diet For Split/Glass: How He Got Jacked appeared first on FitMole.

Want tot build a body like Charlie Cox in Daredevil?

You know, the type of body that’s not too muscular but is still lean enough to be impressive.

Well you’re in luck dawg.

In the article below, I outline the exact workout and diet you need to follow to build muscle, lose fat, and get a lean body like Charlie Cox.

I will preface by saying this is NOT his official routine. It’s just a plan to help those that are inspired to look like him.

Charlie Cox Stats

Charlie Cox height: About 5’10”

Charlie Cox weight: 160-175 lbs

I would also estimate his body fat percentage to between 8-10%.

You can see he has very noticeable abs, so you need to be around 10% for that to happen.

Charlie Cox Workout: Get lean and build muscle with just 3 workouts per week

Contray to popuar belief, you don’t need ot workout 5-7x per week in order to build an imprressive body.

I mean ,you can.

But I know thousands of guys who have tried exactly that only to burn out in 2 weeks.

In most guy’s heads, they thnk more= better.

And there’s a time and place for it, but uif you have tried the whole “working out 5 days per week” thing and didn’t find success then you maybe it’s time to try a different approach.

Below I’ve outlined a sample workout that you can follow to build a body liek Charlie Cox.

It’s a simple 3 day workout routine.

Very simple and effective.

And great for someone looking to build a solid base of muscle like Cox.

Pull day

• Deadlifts: 3 sets, 4-6 reps, 2 min rest
• Lat pulldown: 3 sets, 6-8 reps, 1.5 min rest
• Cable rows: 3 sets, 6-8 reps, 1.5 min rest
• Face-pulls: 3 sets, 8-10 reps, 1 min rest
• Bicep curls: 3 sets, 10-12 reps, 45 sec rest
• Crunches (keep your lower back glued to floor): 3 sets, as many as you can, 45 sec rest

Push day

• Incline barbell bench press: 3 sets, 4-6 reps, 2 min rest
• Incline dumbbell flyes: 2 sets, 8-10 reps, 1 min rest
• Seated dumbbell shoulder press: 3 sets, 6-8 reps, 1.5 min rest
• Dumbbell lateral raises: 3 sets, 8-10 reps, 1 min rest
• Parallel bar dips (weighted if possible): 3 sets, 8-10 reps, 1 min
• Triceps rope extension: 3 sets, 8-10 reps, 45 sec rest

Legs (Quad focus) 

Because we already did deadlifts on your pull day, we won’t be focusing as much on hamstrings today. 

• Bulgarian split squat (keep your body upright/more perpendicular to ground to target your quads): 3 sets, 6-8 reps per leg, 2 min rest
• Leg press: 3 sets, 6-8 reps, 1 min rest
• Goblet squat: 3 sets, 8-10 reps, 1 min rest
• Leg extensions: 3 sets, 10-12 reps, 45 sec rest
• Leg curls: 3 sets, 10-12 reps, 45 sec rest
• Calf raises: 3 sets, 10-12 reps, 45 sec rest
• Crunches (keep your lower back glued to floor): 3 sets, as many as you can, 45 sec rest

Charlie Cox Diet: Getting lean as f*ck

If you want to get lean, it’s gonna happen through your diet.

You can follow the workout above and build some muscle, but man, if your goal is to get lean enough to see your abs….you need to double down on your diet.

There’s no workout in the world that will fix a bad diet.

And with that said, here are XXX tips to help you lean down and look like Charlie Cox:

Eat fewer calories than you burn and fat loss is GUARANTEED

To all the people who say shit like:

“You can’t burn fat if you eat carbs.”

“The only way to lose weight is by doing keto.”

These people….can suck a dick.

These people are the reason the fitness industry is such a shit hole.

If you want to eat fewer carbs, fine.

But don’t ignore the fact that the reason you’re losing weight eating fewer carbs is because you’re eating fewer calories.

Not because of some woo woo magic that comes from cutting out carbs.

Want to lose weight, eat less than you burn.

That’s it.

This isn’t about your health, performance, mental whatever….

This is straight up from a weight loss perspective.

Eat fewer calories than you burn = weight loss.

If you want to lose weight now, try multiplying your bodyweight by 10 to get your daily calorie intake.

it’s jsut an estimate. Nothing is definite in fitness.

So don’t freak if you won’t lose weight right away. Just continue to lower your intake slowly until you do.

Eat more fruits and veggies.

Look at every ripped motherfucker in the world. Pretty much all of them eat a lot of fruits and veggies.

Load up on protein. You need at least 0.7 grams per pound of bodyweight per day to preserve and build muscle. 

I mean, it’s protein.

You need to eat a lot of protein if you want dat Daredevil body.

Not like stupid bodybuilder amounts.

But a decent amount.

And to me, “decent” is 0.7 grams per pound of bodyweight.

This gives you a nice balance between something that’s realistic but still effective.

Balance is key 

You know that guy who has to bring his own food to a restaurant because the restaurant food isn’t “healthy” enough.

Fuck that guy.

You want to live your entire life eating kale chips all day never experience the magic of a Cool Ranch Dorito, be my guess.

But man, what kind of life is it if you can’t eat Cool Ranch Doritos?

Stop worrying about following the best diet 

The best diet is the one you can follow.

That’s it.

There are 585489 things that make you different from every other guy out there so don’t believe you need to follow everything to the letter.

Over time you’ll learn to adapt to your lifestyle and needs. You just need to stay consistent enough with your diet to do so.

Make small changes every day 

I once had a guy message me about the quickest and most permanent way to lose weight fast.

I told him to chop off his limbs and sell a kidney.

Because that shit is permanent (and fast).

But just the way he worded the question showed that he was looking for a magic bullet to lose fat.

Truth is, if there was a magic bullet, every fat person would be using it.

But they aren’t because magic bullets don’t exist.

I mean, I have my Superhero X12 course (shameless plug) which is pretty fuckin sweet but even that isn’t magic by any means.

If you want to witness real magic, try improving yourself 1% each day.

Every day, make  a super tiny change to your diet/lifestyle. It could be as simple as eating an extra serving of fruit tomorrow or swapping your lunch soda with water.

Nothing crazy.

Im not asking you to get married, buy a house, and have a kid.

I’m just asking you to drink some more water and eat an extra apple.

But do this over time, and find other ways to make tiny changes…and you’ll find yourself in a much better place in a few months time.

The magic formula to getting a body like Charlie Cox?

The magic formula is to find a sustainable approach that doesn’t tie you to restrictive diets and hellish workouts.

The magic is to find something that works for you.

And the only way to do that is by experimenting with different workout/diet approaches.

I laid out a solid workout above for you to follow.

Now do it!

But if you want something that outlines the exact blueprint to build a superhero body, checkout my Superhero X12 program. 

The post Charlie Cox Workout Routine And Diet: How To Get In Daredevil Shape appeared first on FitMole.

Jason Bourne is back.

And unless you’ve all been living under a rock, you’ve all seen the trailer and the awesome shape Matt Damon is in.

In fact, I’ll say he’s in better shape than he was in 2007’s Bourne Ultimatum.

That’s pretty impressive considering he’s now in his mid forties.

Matt Damon height, weight, & stats

Matt Damon stands in at 5’10”.

As for his weight, nothing has been officially revealed, but judging from the pics in Jason Bourne, I’d put him in around the low 170s.

As for body fat percentage, he’s sitting in around 10-12%, probably closer to 12%.

So no, you don’t need to be a shredded 5% body fat to look great.

It’s much more important to have sufficient muscle mass and the right body proportions.

“It’s been no burgers and beer for a while.”

As Damon said in an interview with E!:

[pullquote align=”normal” cite=”Matt Damon”]It’s for work. It’s the only time I would ever do it is for work. I like to say yes too much. I like burgers and beer. It’s been no burgers and beer for a while.[/pullquote]

Now, a lot of guys are going to see this quote and automatically assume “Oh if I want to build a body like Matt Damon, then I can’t have burgers, beer, or any tasty foods.”

But that’s actually not the case.

Burgers and beers aren’t what’s holding you back from getting ripped.

It’s the fact that you’re eating TOO MUCH burgers and beers.

Because calories matter, a lot.

Despite what everyone is saying, weight loss is simply calories in calories out.

It’s why someone like Mark Haub was able to lose a massive amount of weight by eating Twinkies all day long.

Of course, I’m not advocating a diet made exclusively of

But my driving point is that you can never demonize any one food for why you’re fat.

If you’re overweight, it’s never because of just 1-2 foods.

It’s always a culmination of bad choices and habits.

Sure you might like burgers and beers.

But that same person also probably likes to eat doughnuts and Frosted Flakes for breakfast, drinks soda instead of water, and nibbles on chips throughout the day.

But instead, if you took a more mindful approach to eating (like with Macro FLEX Tracking), then you’ll know you don’t need to eliminate burgers and beers from your diet.

You just need to be smarter about it and fit it in with your lifestyle.

You can learn how to do that with my Superhero X12 course. 

Cardio is not enough to get “Matt Damon” ripped

This article from MensJournal mentioned how Matt Damon used this piece of cardio equipment called the Versa Climber to get in shape.

And that’s great.

Cardio is great…if you want to improve cardiovascular health.

And you know what? It can actually help you burn a fuck ton of calories.

But, if you want that lean and muscular “fighter” look that Matt Damon has in Bourne, then it’s not enough.

Losing weight only makes you look like a smaller version of your current self.

And a big mistake a lot of guys make when trying to get ripped, is they put their focus on cardio and not resistance training.

If you only have time for one, then pick weight training.

Every single time.

Focus on strength training (or at least some form of resistance training)

Some form of resistance training should be the cornerstone of your workout routine.

If possible I recommend heavy weight lifting primarily in the 4-8 rep range for the best results.

These are the type of workouts I teach in Superhero X12.

Just do something to help build some lean muscle so you don’t end up looking like a scrawny weakling once you lose weight.

Beginners have it lucky, because even if you’re dieting to lose weight, you’ll likely gain muscle at the same time as long as you’re getting stronger in your workout.

Sample workout to help you look like Matt Damon

Below is a super simple routine you can use to look like Matt Damon in Jason Bourne.

No this isn’t the official routine.

I have no idea what the official routine is and Matt Damon won’t respond to my tweets (motherfucker).

So…here you go.

Some important notes about the below sample routine:

• Yes this is a bare bones workout. But if you’re a beginner, it’s all you need, at least for the first few months. Don’t complicate this by adding in 2 extra exercises.
• As always, the name of the game when doing any weight lifting program is progressive overload. This means you must get stronger over time. If you can only do 1 pull up the first week, then you better be doing more on weeks 3 and 4. If you’re not getting stronger, something is very wrong.
• Workout schedule is setup as an alternating 3 day split
• This means you can do the following:
  • Mon: Workout A
  • Wed: Workout B
  • Fri: Workout A
• Then the following week you would do the follow:
  • Mon: Workout B
  • Wed: Workout A
  • Fri: Workout B
• You’re just constantly alternating between workouts.
• Exercise structure is: [EXERCISE NAME]: [SETS]/[REPS]/REST TIME IN MINUTES
  • For example, “Squat: 3/6-8/2” means you do 3 sets of squats for 6-8 reps per set, and rest 2 min. in between sets.

Workout A

Squat: 3/6-8/2

Bench press: 3/6-8/2

Vertical pulling movement: 3/6-8/2

Workout B

Deadlift variation: 3/6-8/2

Rowing movement: 3/8-10/2

Vertical pressing movement: 3/6-8/2

If you’re young, take advantage and build some muscle fast

If you’re a young guy (16-25) and you have never really built any substantial amount of muscle in your life….

…then you really need to take advantage of this time.

Your hormones are raging, you get a boner just staring at balloons, recovery levels are the highest they’ll ever be, and you likely have more free time now to than you will in 10 years.

If you’re inspired by Matt Damon’s physique in Jason Bourne, then there is no better time than right now to double down and focus on building a solid base of muscle.

There are millions of skinny guys out there with abs.

But there aren’t so many guys out there with a solid base of muscle, and abs.

Too many guys care too much about “having abs.”

But if you look at Matt Damon in Bourne, you’ll see he’s not shredded to the bone.

Instead, he has enough muscle in his shoulders, arms, and back to shape his body proportions.

So don’t focus on just “getting ripped.”

Build a solid foundation of muscle first, because that’s the key to getting the body of a super spy.

What’s holding you back from building a super spy body like Matt Damon in Jason Bourne?

I wanna hear it.

Leave a comment below and I’ll do my best to help you out.

The post Matt Damon Workout Routine: What You Need To Know To Get In Super Spy Shape appeared first on FitMole.

So that Jake Gyllenhaal fella got pretty jacked for Southpaw, huh?

Are steroids involved?

I don’t know.

It’s Hollywood so anything is possible.

If you look at the numbers, Jake Gyllenhaal is 6 feet tall and 195 pounds.

This puts him on the upper end in terms of the amount of muscle you can naturally gain (and be as lean as he is) but of course there are factors like water weight and whatnot at play.

Plus we have no idea when he weighed in at that 195 pounds. Chances are the promo pictures and trailers all show Jake at a weight lower than mentioned.

Again, I have no freaking idea if Jake is on the juice and quite frankly it doesn’t matter. Just focus on yourself.

Tip #1 – Give it time

Jake Gyllenhaal reportedly put on 15 pounds of muscle in 6 months. 

That equates about 2.5 pounds of muscle per month. Of course it’s highly unlikely this was 100% muscle. You need to account for things like water and glycogen.

So if you’re trying to gain muscle, know that beginner gain muscle A LOT faster than guys who already put on a decent amount of size.

Once you reach intermediate/advanced stages of muscular development, gaining more muscle becomes extremely slow.

The same goes for weight loss.

The more weight you have to lose, the more weight you will initially lose.

Once you get to those “last 10 pounds,” weight loss slows down dramatically to maybe only 0.25-0.5 pounds per week.

Tip #2 – Lift heavy, lift intense

The absolute best way to pack on muscle fast is  by lifting heavy weights.

Now the word “heavy” is subjective so to keep it simple, a large chunk of your workouts should be in the lower/mid rep ranges.

So think, 4-6 reps and 6-8 reps.

This is when you build real strength and muscle.

Higer rep ranges or 10-15 range have their place but they should not make up the majority of your training.

If you lift in these low/mid range combined with tip #3 below, it’s pretty much impossible to not gain muscle fast.

Tip #3 – Eat big to get big

By now you probably know that you absolutely must eat more calories if you want to pack on lean muscle.

While getting stronger in the gym is very important, you’ll never maximize the amount of muscle you put on if you eat like a 12 year old girl.

As for formulas, I recommending multiplying your bodyweight in pounds by 16-18 to get your daily calorie intake to build muscle.

Of course you need to monitor yourself and make sure you’re not getting too fat as well.

If you find yourself putting on weight too quickly (more than 1 pound per week if you’re a beginner), then you’re probably eating.

Tip #4 – Eat less to get shredded

The foundation of all weight loss is a calorie deficit, meaning you need to eat less than you burn every day.

That’s how Jake Gyllenhaal lost weight for Night Crawler. It’s how he probably shed a few pounds to get ripped for Southpaw and it’s how every single human on this planet loses weight.

No magic tricks, magic foods, or magic supplements needed.

To calculate the amount you calories you need to lose weight, multiply your bodyweight in pounds by 10-12.

Tip #5 – Track yo’ shit

If you don’t track what you put into your body or what you’re doing in the gym, how can you ever expect to progress?

What I mean by this is you need to have a firm grip on how much food you’re eating plus how you’re

This boils down to tracking 2 things:

1. Your daily calories and macronutrient intake: This helps you know exactly how much you’re eating every day. And I know a lot of people hate tracking their food intake, but if you don’t accurately track what you’re eating, then you’re just guessing. And guessing is a really shitty way to see how you’re progressing.
2. Your workouts (e.g. tracking if you’re progressing and getting stronger): The only you get bigger and gain more muscle is by getting stronger in the gym. You need to either be progressing in the form of bumping up the weight or number of reps. Of course there are other ways to progress by increasing overall intensity by decreasing rest times or simply increasing sets but that’s whole other article in itself.

Tip #6 – Don’t overcomplicate this stuff, it’s simple

Notice I said “simple” and not “easy.”

Like I said above, gaining weight is as simple as getting stronger and making sure you’re eating enough.

Losing weight is as simple as eating less.

If you’re just starting out, it’s going to take you at least a few years to get a body on the same level as Jake Gyllenhaal. Sorry, there are no 30 day miracles here.

Building that level of muscle and strength takes time.

Don’t know what kind of workout you should do?

You can follow this sample 6-week Jake Gyllenhaal Southpaw workout below:

Note: This routine is intended only for beginners and can be used either to build muscle or lose weight.

Day 1

• Incline dumbbell press – 4 sets x 4-6 reps
• Flat dumbbell press – 2 sets x 6-8 reps
• Dumbbell shoulder press – 2 sets x 6-8 reps
• Triceps pushdown – 3 sets x 8-10 reps
• Dumbbell side lateral raises – 3 x 10-12 reps
• Weighted cable crunches – 3-5 sets x 10-12 reps

Day 2

• Deadlift – 4 sets x 4-6 reps
• Leg Press – 3 sets x 6-8 reps
• Dumbbell lunges – 2 sets x 8 reps per leg
• Leg extensions – 2 sets x failure
• Standing or seated calf raises – 5 sets x 10-15 reps

Day 3

• Pull-ups (weighted if possible )- 3 sets x 4-6 reps
• Seated cable row – 3 sets  x 6-8 reps
• Barbell curls – 2 sets x 8-10 reps
• Alternating hammer curls – 2 sets x failure
• Weighted cable crunches – 3-5 sets x 10-12 reps

If you want a complete system to help you build muscle, lose fat and get a body like Jake Gyllenhaal in Southpaw, then I recommend checking out my course, Superhero X12.

The post Jake Gyllenhaal Workout: 7 Tips To Help You Get “SouthPaw” Ripped appeared first on FitMole.

The post Chris Pratt Workout For Guardians Of The Galaxy: 8 Secrets To Getting Super Ripped appeared first on FitMole.

With Thor: The Dark World coming out soon, I thought it would be a great time to write about the Chris Hemsworth workout and the approach it takes to get a body like his.

Out of all the actors in 2012’s The Avengers (hulk notwithstanding), Chris Evans and Chris Hemsworth have the best physiques.

But what does it take to get a body like Hemsworth and why do so many guys fail the process.

Analyzing Chris Hemsworth’s physique

Taking a look at Chris Hemsworth’s physique, you’ll notice a few things off the back:

• He has a very thick and husky look to him. Now don’t get me wrong, he doesn’t look super bloated or anything, but his overall physique is very thick and husky (yes it feels weird to type that out.)

• He doesn’t have a super noticeable six pack, which is fine since he already has such great muscular development. My guess would put him in at about 10-12% body fat. In contrast, someone like Ryan Reynolds in Blade 3 would be about 8-10% body fat.

• Hemsworth has an excellent shoulder to waist proportion. As I said before, the “perfect male body” is one where your shoulders are approx 1.61 times larger than your waist. It’s safe to say Hemsworth has hit this number perfectly. This allows him to get away from having slightly higher body fat levels while still looking great.

• His arms are a noticeable highlight, possibly due to genetics in addition to intense training.

And just a forewarning, no matter how much you replicate Chris Hemsworth’s workout or diet, it’s highly unlikely that you’re going to build a physique that looks exactly like his. There are just too many factors (mainly genetics) that will prevent you from becoming a carbon copy of him.

So don’t worry if Hemsworth has a slightly arms than you. You mostly likely have a body part that’s more well-developed than him.

Why most guys fail to look like Chris Hemsworth

You fail for these reasons:

1) You’re skinny as a stick, maybe have a hint of abs, and fail to gain muscle because you refuse to eat more because you think it’ll squash your hopes of one day becoming an underwear model.

2) You’re overweight and believe you need to eat in a surplus to gain muscle but you don’t want to eat in a surplus because it’ll make you fat. Sucks, I know.

How do you overcome these 2 sticking points? I’ll show you below.

***

Quick note: Here are some other superhero workouts you might be interested in:

Stephen Amell workout for Green Arrow

Henry Cavill workout for Superman

Chris Evans Workout for Captain America

***

How skinny guys can get ripped like Thor

Chris Hemsworth was super skinny as well but look at him now.

If you think you’re eating a lot and you can’t gain weight, you’re probably not. Most people who eat a lot and can’t gain weight are typically people who don’t track their intake or only eat a lot “on occasion,” meaning they eat a lot at buffets or at parties but don’t really eat much the majority of their lives.

How to fix this: Track your intake. Get an app like MyFitnessPal or even a journal to write down everything you eat on a daily basis.

Track calories, proteins, carbs, and fats. Buy a scale and weigh your food (at least initially) to get an idea of how much you’re really eating.

Once you get a feel of how much you’re eating, you can ditch the scale and just eyeball stuff but measure stuff out at first.

You’ll be surprised with how little you’re eating once you’re really tracking your intake.

Of course you also need a solid workout plan to go along with all this eating which I’ll provide.

And at the bottom of this post I recommend a much more in-depth course for guys serious about building a body like Hemsworth.

How overweight guys can build a superhero physique

So if you want a body like Chris Hemsworth then you need to cut some fat before getting serious about building muscle.

Don’t worry, you’ll inadvertently build some muscle while cutting down, but just not as much a skinny guy bulking up.

Trust me, it’s much easier to gain muscle once you’re leaner. Plus, gaining muscle when you’re overweight is just going to lead to a sloppy, unconditioned look.

So read these posts on how to make weight loss as easy as possible:

• Q&A on weight loss
• How to eat to lose fat
• Intermittent fasting for super flexible dieting

And yes, you can do the same workout for skinny guys below, however it’ll be slightly modified.

The Chris Hemsworth workout

Alright, so let’s get to the meat of this article, the Chris Hemsworth workout plan itself.

And just so you know, this isn’t the “official” Chris Hemsworth workout so don’t get all bitchy on me and say “Keith, this isn’t the official workout, why should I listen to you!”

His official workout is a bit excessive with 5-day per week 90 minute workouts which is slightly overkill for beginners.

The workout below is going to be a 4-day per week workout with each workout lasting approximately one hour.

This workout is more geared towards the beginner-intermediate, so keep that in mind.

But if you were an advanced lifter you wouldn’t even be reading this, would you?

Day 1 – Upper body (push focus)

• Incline dumbbell press – 4 sets/6-8 reps
• Flat bench press – 3 sets/8-10 reps
• Cable crossover – 2 sets/13-15 reps
• Arnold presses – 3 sets/8-10 reps
• t-bar row – 3 sets/8-10 reps
• 1-arm dumbbell row – 2 sets/8-10 reps
• Superset bicep curl and tricep extension – 2 cycles (4 sets total) 10 reps each

Day 2 – Lower body (quad focus)

• Squat (can be front or back squat) – 3-4 sets 5 reps. Don’t worry if you rest more in between sets here.
• Lunges – 3 sets/ do 8 reps per leg.
• Leg extension – 3 sets/10-12 reps
• Standing calf raise – 5 sets/15 reps

Day 3 – Upper body (pull focus)

• Chin ups – 3 sets/6-8 reps. Once you can do 8 reps with your bodyweight only, start adding weight.
• Barbell row – 3 sets/8-10 reps
• 1 arm dumbbell row – 2 sets/ 10-12 reps
• Shrugs – 3 sets/12 reps
• Arnold presses – 2 sets/10 reps
• Lateral raises – 3 sets/15 reps
• Superset bicep curl and tricep extension – 2 cycles (4 sets total) 10 reps each

Day 4 – Lower body (ham/glute focus)

• Rack pulls (pins below knees) – 4 sets/5 reps
• Lunges – 3 sets/do 8 reps per leg
• Dumbbell swings – 3 sets/15 reps
• Leg curl machine – 3 sets/15 reps
• Standing calf raise – 5 sets/15 reps

In terms of scheduling the workout, make sure you’re resting every other day or do it on a “2-on 1-off” schedule.

So it can look like this:

Workout schedule option 1:

Monday: Day 1, Tues: Rest, Wed: Day 2, Thrus: Rest, Friday: Day 3, Sat: Rest, Sunday: Day 4. Repeat on Tuesday and so on.

Workout schedule option 2:

Monday: Day 1, Tues: Day 2, Wed: Rest, Thrus: Day 3, Friday: Day 4, Sat: Rest, Sunday: Rest. Repeat on Monday

Chris Hemsworth diet: How to eat like a Norse God

Like I said before , YOU NEED TO TRACK YOUR FOOD INTAKE.

“I feel as if I’ve been busy, but all I’ve been doing is eating all day.”

– Chris Hemsworth

If you want any chance of gaining a substantial amount of muscle without too much fat, you need to how much you’re eating.

Your food options should be a 80/20 split. So you should be eating whole nutritionally dense foods 80% of the time and whatever else you want  20% of the time.

And for quick reference, here are the calorie/macro guidelines you should aim for if you’re trying to gain weight:

• Daily calorie intake: Your bodyweight in pounds * 16-18
• Protein per day: At least 0.8 grams per pound of bodyweight
• Fats per day: 20% of your calories
• Carbs: Fill in the remaining calories with carbs

The step-by-step blueprint to build the “perfect” superhero body

The workout I laid out above will help you build a super solid foundation of muscle.

Like I said before, the reason actors that portray superheroes such as Chris Evans and Chris Hemsworth look so incredibly good is because of their proportions.

They have really broad shoulders, a V taper back, and a tight waist. This “V-taper” physique is what a lot of guys consider to be the perfect body.

My Superhero X12 program is designed to help you lose weight, build muscle, and get ripped like Thor. It’s one of the only step by step blueprints created to help you build a Hollywood Superhero physique.

As always, I’ll answer ANY questions you have in comments section below. Let me know how I can help.

The post Chris Hemsworth Workout And Diet For Thor: Getting Superhero Jacked appeared first on FitMole.

I started working out because of Ryan Reynolds.

No joke.

The moment after I saw Blade 3 back in 2007 or so was the moment I started to take my workouts, weight lifting, and nutrition very seriously.

Everyone has a physique that they envied and I envied the shit out of Reynolds’.

His physique was lean and muscular but not in a “I’m trying too hard” fashion that a lot of bodybuilders had.  He had just the right amount of muscle and motivated me to hit it hard in the gym for years to come.

Ryan Reynolds height, weight, and body fat%

Ryan Reynolds is 6’2″ and weighs in at about 190 pounds.

For his role in Blade 3, he reportedly leaned down to 4% body fat which is insane, if true. Getting down to 4% pretty much as low as you can go before running into serious health problems.

What Ryan Reynolds did to get in shape

After doing some research I’ve discovered that Ryan Reynolds did what many Hollywood celebrities did to get in shape for Blade 3.

He did over 90 minutes of weights per day in the gym and did a lot of traditional cardio.

On top of that he a very strict diet consisting of boring foods like chicken and brown rice.

But over the years I’ve discovered that you really don’t need to slave away in the gym for 2+ hours per day and eat nothing but veggies, rice, and chicken all day long.

In fact, over the past few years I’ve discovered a way to only workout 3-4x per week for no more than hour while still eating foods like pizza and burgers while still lose fat and build muscle like Ryan Reynolds.

The “Unofficial” Ryan Reynolds workout plan

Note this isn’t the official workout training plan Ryan Reynolds used to get ripped for Blade or any of his roles. But it is a damn effective plan for those that want to lose weight or build muscle and get ripped.

Workout A

• Incline bench press – 3 x 5, 6, 7-8 (RPT)
• DB shoulder press – 3 x 10, 8, 6 (SPT)
• Pull ups (weighted) – 3 x 5, 6, 7-8 (RPT)
• Cable row – 3 x 10, 8, 6 (SPT)
• Face pulls – 3 x 12
• Triceps push down –  4 x 12
• Hanging leg raises – 3 x 12

Workout B

• Deadlifts/Squat (switch between deadlift and squat every week) – 4 x 4, 5, 6, 7 (RPT)
• Bulgairan split squat – 3 x 10, 8, 6 (SPT) /// reps are per leg (e.g. 10 reps per leg)
• Leg extensions – 3 x 10
• Calf raise – 5 x 10-15
• Dumbbell swing – 3 x 10-12
• HIIT Sprints: 3-5 total sprints (30 seconds sprint, 90 seconds rest. Repeat 3-5 times)

Workout C

• DB shoulder press – 3 x 6, 8, 10 (RPT)
• High pull – 3 x 6, 8, 10 (RPT)
• Barbell row – 3 x 10, 8, 6 (SPT)
• Lat pull down – 3 x 10, 8, 6 (SPT)
• Hammer curls – 4 x 8-10 (per arm)
• Reverse curls – 3 x 10-15 (per arm)
• Hanging leg raises – 3×12

Workout notes:

Standard pyramid training (SPT) = The first set set is your lightest set. On the second set increase the weight by 10% and 1-2 less reps. On the third set increase the weight by 10% again and do 1-2 less reps, and so on… For example if something above says “3 x 10, 8, 6” this means you are doing 3 sets, the first set is 10 reps, on the second set lower the weight by 10% and do 6 reps, on the third set lower  the weight by 10% again and do 6 reps.

Reverse pyramid training (RPT) = The opposite of the standard pyramid training above. The first set is your heaviest set. On the second set, lower the weight by 10% and do 1-2 more reps. On the third set lower the weight by 10% again and do 1-2 more reps, and so on…

For exercises without a SPT or RPT symbol, simply do the same weight for the specified reps.

DB = dumbbell

HIIT = high intensity interval training

Dieting for ripped abs like Ryan Reynolds: How to eat burgers & doughnuts and still drop fat like crazy

Everyone like burgers and doughnuts.

But those are evil foods that cause you to gain weight, right?

Well most mainstream nutritionists and Hollywood trainers would have you believe that but that couldn’t be further from the truth.

When it comes to dieting for a Hollywood physique, yes, you need to eat “healthy” foods 80% of the time meaning you do need to eat more healthy foods like lean meats, fruits and veggies.

But once you’ve consumed a good amount of protein and hit your nutritional goals for the day, you can splurge a bit and have doughnut or whatever your favorite treat. The secret here is to simply not overdo it and to stay within your given calories.

How do you calculate your calories?

Here’s a formula for both losing fat and building muscle.

Daily calorie intake for fat loss: 10-12 times your BW ( in pounds)

Daily calorie intake for muscle building: 16-18 times your BW (in pounds)

After calculating your calories for either fat loss or muscle building, make sure you hit the following macro nutrient goals as well:

Protein: At least 0.7 grams of protein per pound of bodyweight

Fat: 20-25% of total calorie intake

Carbs: Fill in the rest of your daily calorie intake with carbs after fulfilling the requirements above.

By focusing on hitting a specific calorie/macronutrient goal every day instead of eating a certain group of foods, you’re a given a lot more freedom in the way you choose what foods you eat. And let me tell you, that beats the hell out eating chicken and brown rice every day.

The program I recommend if you’re serious about getting a body like Ryan Reynolds

If you’re truly serious about getting a body like Ryan Reynolds, I recommend checking out Superhero X12, a complete step by step program which has everything you need to build a body like Reynolds.

Click here to learn about the step by step program to get a “Ryan Reynolds physique.”

It’s the program I wish I had when I had when I started working out and it’s perfect for getting a lean and aesthetic Hollywood body.

If you have any questions about the Ryan Reynolds workout above, leave a comment below and I’ll answer them ASAP.

The post Ryan Reynolds Workout Routine: Workout 3 Hours Per Week To Get ‘Blade’ Ripped? appeared first on FitMole.

Well ladies and gentlemen, it looks like Henry Cavill has done it again.

After getting absolutely shredded for his role in Immortals, Henry Cavill has taken it upon himself to bulk up for the titular role as Superman in 2013’s Man of Steel.

And if you’ve seen any of the recent behind the scene photos, then you’ll definitely notice that Henry Cavill has succeeded in packing on a substantial amount of muscle.

I laid down a detailed overview of the Henry Cavill’s training and diet to help you look like Superman.

Train in all rep ranges to get ripped like Henry Cavill

In order to properly portray Superman, Henry Cavill needed to look both big and strong. And the best way to accomplish this is by lifting in both low, mid, and high rep ranges. When most guys train, they typically either train really really heavy or really really light.

They either lift exclusively in the 3-6 rep range or in the 10-12 rep range.

While lower rep ranges (3-6 reps) are good for increasing your strength levels, they aren’t the best for muscular hypertrophy.

On the other hand, higher rep ranges (10-12 reps) are good for increasing fluid in the muscle which will quickly increase the muscle’s size but it doesn’t necessarily translate to strength gains. To build the best overall physique, you need to incorporate all rep ranges.

As you can see in the pic above, Henry Cavill definitely got ripped for Man of Steel. He has excellent muscular density and body proportions. I can’t stress the importance of body proportions enough when it comes to building muscle.

Henry Cavill has a very “shoulder centric” look to his body meaning he has very broad shoulders and a very tight, lean waist. All guys should aim for this look if they want to look like Henry Cavil.

How to do the Henry Cavill workout

For the Henry Cavill Superman workout, your workout should be spread over 4 days. Ideally, you should be on a 2 day on-1 day off cycle. Or if you can’t swing that, you can do an every other day cycle

Monday (Upper body, strength)

• Incline dumbbell press – 4 sets/5 reps
• Flat dumbbell press – 4 sets/5 reps
• Weighted pull ups – 4 sets/5 reps
• Dumbbell or barbell row – 4 sets/5 reps

Tuesday (Lower body, strength)

• Deadlift – 5 sets/ 5 reps
• Front squat – 5 sets/6-8 reps
• Front lunges – 4 sets/8 reps per leg
• Calf raise – 5 sets/12 reps

Wed (Rest) 

Rest day.

Take it easy.

Thrus (Chest and Back, hypertrophy)

• Incline dumbbell press – 4 sets/8-10 reps
• Cable crossover – 4 sets/10-12 reps
• Weighted chin ups – 4 sets/8-10 reps
• Seated cable row – 4 sets/10-12 reps

Friday (Shoulders and arms, hypertrophy)

• Seated dumbbell press – 5 sets/8-10 reps
• Side lateral raise – 5 sets/10-12 reps
• Front Lateral raises – 5 sets/10-12 reps
• Any bicep curl variation – 6 sets/10-12 reps
• Any tricep extension variation – 6 sets/10-12 reps

Saturday and Sunday (Rest)

Note: You can do some soft tissue work (with foam roller or lacrosse ball), some dynamic stretching, and even some walking but don’t do any high intensity activities.

Henry Cavill diet – don’t screw this up!

I’m on 5,000 calories a day. You’ve got to eat protein first, then a little bit of carbs … you’ve gotta keep your hunger levels going.

While the sample Henry Cavill workout above will help you gain muscle like a mother*ucker, it will only work if your diet is on point.

According to various interviews, Henry ate up to 5000 calories per day in order to bulk up for Superman.

I don’t know if this number is over exaggerated but the majority of people will never need 5000 calories per day, even if your goal is to gain weight.

For most people, the following formula tends to work pretty well: Your bodyweight in pounds x 16-18 kcals.

You can adjust up or down by 100-200 calories if you start to gain more fat than muscle.

As for what kinds of foods you should eat…I don’t particularly care.

• Aim to get about 0.8-1 gram of protein per pound of bodyweight.
• Aim to get 20% of your calories from fat.
• Fill in the rest of your calories with carbs.

You can still eat your favorite foods, but just remember – moderation! You should try to eat more whole foods 80% of the time, meaning foods like potatoes, beef, chicken, pork, whole milk, rice, pasta, fruits, and vegetables.

But if you have a craving for doughnuts or pizza then don’t deprive yourself either, just don’t binge on that shit.

Do you need to take supplements?

I typically don’t recommend supplements because all you need t build a badass body like Henry Cavill in Superman is a solid workout program and good nutrition. But that’s not to say supplements are useless.

If you’re having trouble getting enough protein, then a protein powder may help.

Other than that, a multivitamin is useful to cover potential mineral deficiencies.

And some fish oil is useful to combat inflammation and balance out the Omega 6 to Omega 3 ratio that is so common in Western diets.

Recommended supplement brands:

1. ON Whey (protein powder)
2. Garden Of Life Multivitamin for men (multivitamin) 
3. Nutrigold fish oil (fish oil)

Update (6/14): What if I’m not trying to gain muscle?

I understand everyone has different goals and not everyone is trying to gain muscle. A lot of guys are complete beginners and want to lose weight.

Here’s how to modify the workout and diet above if you’re trying to lose weight and not gain muscle:

• Do the same workout but the each workout but on Monday do 1 less set for each exercise.
• On Tuesday, do 1 less set for each exercise except calf raises (still do 5 sets). On Thursday, do 1 less set for each exercise.
• On Friday, do 1 less set for each exercise, except for the bicep and triceps exercises (only do 4 sets each instead of 6)
• For you diet, the only thing that changes are your calorie requirements.
• Use the following formula:Your bodyweight in pounds x 16-18.
• If you’re a complete beginner, chances are you’ll gain muscle and lose fat (the newbie effect) which is awesome even if you’re in a calorie deficit.

Henry Cavil Workout: Want the exact blueprint to build a “Superman” worthy body?

Look I know a lot of guys who aspire to look like Cavill struggle with losing weight and building muscle.

You’re probably one of them.

So I took everything I know and created a program called Superhero X12 designed specifically for guys who want to get ripped and build a Hollywood “superhero” body.

If you ever wanted the lean, aesthetic physique of a Hollywood actor, be sure to check it out. If you have any questions on the Henry Cavill Man of Steel workout, be sure to leave them below.

The post Henry Cavill Workout Routine And Diet For Superman appeared first on FitMole.