Ryan Reynolds Workout schedule in the 5 months leading up to Blade Trinity was nothing short of amazing. Ryan was training with weights 6 days a week, and working on a different body part for each day of the week. Not only was it 6 days per week, but each workout lasted between 2 to 3 hours.
Even though his body transformation for Blade Trinity was back in 2003-2004, it’s still talked about today. Why? Because Ryan managed to gain 20 pounds of muscle while also shedding his body fat from 11% down to just 3%.
How did Ryan do it? What was his diet? What did his workouts consist of? What was the Ryan Reynolds Workout? Ryan shares this in his very own words on the workout that led him to sculpting his 6 pack and putting on muscle in the 5 months before shooting Blade Trinity.
Ryan Reynolds Workout and Diet Interview
“The question has come up a lot, so I’m gonna give you the detailed version. The first time I lifted a barbell for Blade was the end of July, 2003. I had to be ready to go by mid December, however when we shot the scenes in question it was January, 2004, so, basically, 5 months.”
Ryan Reynolds Workout For Blade: Diet and Typical Meals
“I ate something pretty much every 2-3 hours, never “stuffing” myself, but never letting myself get hungry. I had tons of water throughout the day.
Breakfast: 2 eggs, some good fat, e.g.. A spoon of almond butter or slice of avocado. Plus 1 cup of oatmeal with applesauce.
Midmorning Snack: Protein bar
Lunch: Albacore tuna wrap or chicken and salad.
Midafternoon Snack: Protein Shake (whey + water), protein bar, or apple and almonds.
Dinner: Broiled fish or chicken, brown rice, vegetables, and salad.
Evening Snack: Protein shake.
While eating a protein/carb mix every 2 hours all day, I’d wind up having about 8 – 10 “tiny” meals instead of 3 big meals over the course of a day. This is by the far the most important thing to do in order to add lean, solid mass. No carbs at night, but plenty during the day. This kind of diet kept my blood sugar even and gave me the requisite energy needed for the physicality of the role.
Never do any of that carb-starve crap,” Reynolds says.
Ryan Reynolds Workout For Blade: Training and Long Workouts
Workouts were about 2-3 hours. Generally starting off with sit-ups. Then heavy weights for muscle bulk. I’m a pretty scrawny guy so we cut cardio entirely and just focused on bulking up. Weight training involved a variety of exercises too numerous to mention at reps of about 8-12, for 6 days a week. After the first week I was longing for the sweet release of death, but soon enough got really into it.
My trainer was a guy named Darren Chapman. He’s one of the most inspiring individuals I’ve ever met. A member of the UK’s Olympic bobsled team, he’s as adept at the nutritional training as he is the physical training. Also, a great guy that doesn’t mind me calling him every swear word ever heard in any language. He showed me how important the process of visualization is. Visualizing the transformation I had to make, I believe was key to making it happen. With this information, I began training as though preparing for the olympics.
I’d work one body part per day, as in: chest day, back day, shoulder day, leg day, with arms mixed in. Don’t know what I was benching. I remember it wasn’t anything to brag about.
To get maximum muscle building potential, Ryan would keep the number of reps in his sets between 6 and 12, which ensures a lean build, and not gaining an oversized, bulky figure.
Ryan Reynolds Workout: Sculpting the Six Pack
Ryan says one of the most effective ways he found to shape his abdominals was to do abs at the start of each workout. This is one of the keys to getting a lean, athletic build, which Rusty Moore has been advocating for years.
“Lower abs are the hardest muscle to develop. Most males store their fat in the lower abdomen. The trainer had me using one of those exercise balls between my legs, lifting up and down, using my arms to anchor myself. I’d also put a 15 pound dumb-bell between my feet, and do leg raises while lying on the ground, also, any library will have an exercise book filled with illustrations of ab workouts.”
Ryan Reynolds Workout: How Important is food?
“The main thing I learned about this whole process is how important food is. Transforming your body quickly is a genetic ability, but can also be traumatic. Eating properly is 80% of the equation. Most people think it’s the other way around.
80% of building muscle is diet. We got the food down to a science, making sure I was getting enough calories to gain mass, but not fat. A lot of oatmeal, eggs, protein bars for snacks, chicken, fish or steak for dinner. I ate a lot of small meals all day long. Lots of protein, but plenty of carbs, too. I really don’t believe in that no-carb stuff. It’s probably not good for you–and it makes you pretty cranky.”
Ryan Reynolds Workout: Think You Can Get the Same Results?
Ryan achieved his ripped physique by using one of Hollywood’s highest paid trainers. If you’re after no nonsense advice on how to get a lean, muscular build, look no further than Visual Impact by Rusty Moore – How to get a Lean, Muscular and Athletic physique.