Ryan Reynolds Workout Routine and Diet

in Celebrity Workout


The secret to six pack abs and a great physique like Ryan Reynolds is not in his workout routine. It’s in his diet.

Ryan Reynolds Blade WorkoutLong after “Blade: Trinity” fizzled out into oblivion, people are still searching for the Ryan Reynolds workout on the Internet. The film adaptation of the story of the Marvel Comics character Blade was a critical and commercial flop. Admittedly, Ryan Reynolds, who played a vampire killer of superhuman strength in the film, and his six pack abs were the most memorable features of “Blade”.

Ryan has a naturally lean and tall physique. Five months before he began filming for “Blade” in early 2004, he had 11% body fat. The goal was to trim the fat down to an almost impossible 3% and bulk up to 20 more pounds than his present weight at that time.

The Ryan Reynolds Workout Philosophy

Not a lot of people would have guessed that the secret to Ryan’s rippling abs is not a death-defying lower ab workout. Ryan himself tells Men’s Health magazine’s Liesa Goins that the key to getting those rock hard abs is proper timing and nutrition.

“I attribute my results mostly to nutrition,” he says.

Ryan Reynolds trainer Bobby Strom explains, “Your body doesn’t need to store fat for energy if you’re feeding all the time.”

Of course, that’s not to say Ryan did not go through a grueling workout to prepare for his roles. Strom, who was with him in New Orleans during the filming of “Green Lantern”, tells WebMD’s Matt Millen, “We worked out seven days a week, 90 minutes a day, and never did the same workout twice.”

Strom describes Ryan’s training as functional. For example, when he had to train for the fight scenes, he would do kickboxing. When he had to bulk up, he would do strength training. And when he was exhausted from an entire day’s filming on a harness, Strom would design a yoga or Pilates workout for him.

Ryan Reynolds On Training

The Ryan Reynolds Routine for “Blade”

The goal for “Blade” was for Ryan to bulk up while shedding off his body fat. For two to three hours everyday for six days, he would perform six sets of different exercises that engaged a single muscle group for eight to 12 reps each.

Ryan Reynolds Blade Trinity WorkoutThe workout always started with the abs. Ryan says he found it “meditative” to start with the abs than end with them.

“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 dumbbell 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,” he says.

This was followed by heavy strength training that focused on different muscle groups on different days. Here is the Ryan Reynolds workout schedule.

  • Monday – Legs
  • Tuesday – Shoulders
  • Wednesday – Chest
  • Thursday – Back
  • Friday – Legs
  • Saturday – Shoulders
  • Sunday – Rest

The Ryan Reynolds Routine for “Green Lantern”

Ryan Reynolds WorkoutIn 2011, Ryan and Strom had to work together again to get Ryan back into shape. During the early morning 90-minute workouts, which Ryan had to do 18 weeks before the start of shooting and during the filming itself, workouts would vary depending on Ryan’s needs.

“One day might have been 70% abs work, then some leg work or upper body work. He’d work with dumbbells or on his core strength. By working opposing muscles from day to day, the workouts complemented each other. They flowed,” so says Strom to WebMD.

The Ryan Reynolds Diet Plan

Unbeknownst to many, Ryan’s diet played a major role in his regimen.

“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,” he says.

Here is a sample menu for a typical day of Ryan Reynolds on the road to having the best abs in show business.

  • Breakfast: Two eggs, a slice of avocado or a spoon of almond butter for healthy fats, and one cup of oatmeal with cinnamon or applesauce
  • Mid-morning Snack: Protein bar
  • Lunch: Albacore tuna wrap or chicken and salad
  • Mid-afternoon Snack: Protein shake, protein bar, or an apple and almonds
  • Dinner: Broiled fish or chicken, brown rice, vegetables, and salad
  • Evening Snack: Protein shake

Ryan Reynolds Workout and Diet

Ryan also relied on dietary supplements to speed up muscle gain.

“I gained a lot more muscle mass when I went on creatine,” he says. This was accompanied with L-glutamine, conjugated linoleic acid, whey, and a multivitamin.

It also helped that Ryan Reynolds trainer Strom knows how to cook. In fact, Strom cooked for him six days a week during the filming of “Green Lantern”. For those of you, however, who can’t afford your own personal trainer, Ryan recommends home-cooked meals prepared in bulk and stored inside the freezer. Frozen Irish steel-cut oatmeal is definitely a healthy way to start the day before embarking on the Ryan Reynolds workout.

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{ 5 comments… read them below or add one }

Bill M May 11, 2012 at 9:47 pm

Ryan is just ridiculous. It requires a lifetime of work AND perfect genetics to look like this. Plus the right diet.

Cool that you guys added the diet part. That is the part I probably have the toughest time with. He eats like a bird. Broiled fish for dinner. I will take a fat burger please.

May try some of the workout plans though.


Ivery Durman May 28, 2012 at 7:52 am

Many people do not understand the fact that you need to set your diet right before you even think about planning your workout. The statement “We are what we eat.” is never to be undermined, because if you don’t have the correct materials, especially protein, to build the body that you want, then there is nothing inside your body to compose your muscles.

This is something I’ve always believed in, and I’m glad that this also holds true for Ryan! But I’ve got to admit that the diet may be rather challenging to adhere to. Haha


Robbie Marcus May 28, 2012 at 10:16 am

This is brilliant, I wish I looked like that just now. One of my friends went on a diet and work-out plan for 3 months. Now he is ripped, the results were fantastic. Similar to this diet plan too. Great info, I will be back.


Quinn June 8, 2012 at 10:40 pm

I always knew nutrition was important when it came to building muscle, but I guess I never realized just how important it is (like, more important than lifting weights). Thanks for including all that information about his diet. I think I need to do more work in that area than I do in my actual strength training. Sure would be nice to look like Ryan Reynolds. That would make me happy, and my girlfriend even happier.


Nazim June 8, 2012 at 10:55 pm

See! He said it straight: it’s the diet. That’s what the guys in the gym don’t understand. You can pump all you want but you have to eat right. McDonalds aint gonna get you the six pack. I’m going to try a similar workout plan but I can do that many days straight.


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