Ryan Reynolds is one of the best examples that could be given on how great you can make your body respond and become what you always wanted it to become just by submitting yourself to regular exercise and diet. From the unimpressive body he had in “Van Wilder” a few years back all the way to the spectacular abs he showed in “Blade Trinity, now it is no secret what he did and you can start using his secrets right away. Keep reading to find out exactly what you need to do to bulk up and become fit!

Exercise as a Way of Living

Ryan is extremely ripped and needs to stay active to keep that lean physique. He works out following a specific order in muscle group training. Each day of the week must be reserved for a principal training of the established muscle group, intertwined with other muscle categories or other training (cardio, sports). Don’t forget to mix it up by trying out different activities(sports) weekly – www.myfit.ca says it is the way to keep it interesting. Next, you will find out how the 7 day workout plan works.

Day 1 – Chest, Biceps

Day 2 – Back, Triceps

Day 3 – Shoulders

Day 4 – Exercise machines for legs

Day 5 – Rest / Day 1

Day 6 – Treadmill exercise or other cardio

Day 7 – Day 1.

7 day workout plans are great for athletes who want to get ripped. Advanced trainees are recommended to complete Day 1 three times per week and also a cardio routine 4-5 times a week. Raising your metabolism is extremely important and doing so through exercise and food will get you ripped fast.

All workout routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. All of these workouts can be completed by men or women. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass

Week 2: 12-15 reps 3-4 sets – Definition

Week 3: 1-3 reps 5 sets – Power

Week 4: 8-10 reps

Pointing Out the Good Diet Tips

Diet plans are one of the most important aspects of any workout program. The bottom line is to make sure you get 6 small meals during the day all having protein, veggies and fruit, according to muscleandstrength.com. Also, taking in carbs and protein during and after a workout is imperative for muscle recovery. This is needed for increasing musculature. Here are the top 4 diet tips that Ryan Reynolds learned:

1) Eat Smaller Meals. As Reynolds had to gain mass, instead of eating three big meals every day, he ate more than 6 smaller portions 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 cooks himself and he prepares the food in advance.

3) No more Carbs after 8 PM. Ryan Reynolds ate much carbohydrates after his workout, but never after 8 PM.

4) Take Supplements. Ryan takes creatine, L-glutamine, conjugated linoleic acid (CLA), whey, and a multivitamin.

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Ryan Reynolds Celebrity Diet, and Body Sculpting Secrets Revealed. Ryan Reynolds’ body transformation for his role in the movie Blade is one of the best we’ve seen. Ryan packed on twenty pounds of muscle for the role. He managed to get his body fat down to 3%. People actually thought he had ab implants. Want to Know how Ryan Sculpted His Body? Keep Reading.

Ryan’s Ab Implants?

Ryan Reynolds:  “Muscle and Fitness” magazine was interviewing our trainer (Ryan and Jessica Biel’s Trainer)



Jessica Biel: They wanted to do a story on our training. They said, “Well, we’re really interested in Jessica but we’re just not so sure about Ryan because of the ab implants.”

Ryan Reynolds:  They thought it was just prosthetics on my stomach!





Ryan Reynolds:  It’s true. They didn’t believe it.



Jessica Biel: They really thought he had ab implants.

Ryan’s Blade Trinity Diet

Ryan ate a high protein diet, and made sure he ate something every 2-3 hours, to keep his fat burning to a maximum.  ”I attribute my results mostly to nutrition.”  ”Your body doesn’t need to store fat for energy if you’re feeding it all the time,” explains Bobby Strom Ryan’s Trainer.  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. 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 carve-starve crap.” Ryan says. Instead, Ryan makes sure to eat his carbohydrates post-workout, and none after 8 p.m.  

Ryan’s Food Prep Tips

Ryan doesn’t employ a  personal chef, so to save time he cooks his meals in advance.  For example, Ryan will make a large batch of Irish steel-cut oatmeal and freeze it.  That way, the most important meal of the day requires the least amount of work.

Ryan’s Menu

Breakfast:  2 eggs, some “good” fat like a spoon of almond butter or slice of avocado, and 1 cup of oatmeal with applesauce

Midmorning Snack:  Protein Bar

Lunch: Albacore Tuna Wrap or Chicken and Salad

Mid-afternoon Snack: protein shake (whey and water), protein bar, or apple and almonds

Dinner: broiled fish or chicken, brown rice, vegetables, and salad

Evening Snack: Protein Shake

Ryan’s Muscle Building Supplements 

“I gained a lot more muscle mass when I went on creatine.”  Ryan also took L-glutamine, conjugated linoleic acid (CLA), whey protein, and a multivitamin.

Ryan’s Workout Tips

“If you hate your workout, you’re not going to do it.”  Ryan recommends customizing your workout routine.  For instance Ryan found it “meditative” to do his abdominal exercises first instead of last.

Ryan’s Blade Trinity Workout Routine

 ”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…”

“Workouts were about 2-3 hours. Generally starting off with around 500 – 1000 sit-ups. Then heavy weights for 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.”

“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.”  ”ABS – 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’s Words of Fitness Wisdom

“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…”

“I learned that 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.”

Has Ryan Maintained His Blade Physique?

“No way! It was nice to be able to take a break. But just as I’d gotten used to being lazy again and sitting on my ass all day, we had to re-shoot some scenes, so they sent me back into the gym. I’m glad, though, because I ended up finding this nice gray area, where I still work out four or five times a week and enjoy it, but it’s not to that extreme level.”


Source: Men’s Health Magazine

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