Christian Bale Workout Plan
Written by Sam · Filed Under Workouts & Training 48,122 views
Christian Bale Workout Plan
One of the most search for male workouts on the web is that of Christian Bale. This superhero character has been able to transform himself from lean and mean in American Psycho to insanely skinny in The Machinist and to buff and bulky in his most recent blockbuster – Batman Begins.
So I got on the web and did a ton of research to find out what his secrets were when it came to getting into the top physical condition of his life with his latest role. Of course, it involves a killer diet amongst a killer workout so let’s jump right in to his Batman suit!
Christian Bale Diet
It has been reported that his diet consisted of a ratio of 1:2:3 in terms of fats, proteins and carbohydrates. So for every gram of fat he consumed he had 2 grams protein and 3 grams carbohydrates.
If we count him as having 1-2 grams of protein per pound of body weight that means for a guy that weighs 180lbs he was consuming between 180-360 grams of protein a day! When you consider that an average chicken breast contains approximately 30 grams of protein that means whey protein was his best ally and it should be yours too when trying to get some lean muscle on. Whey protein powder not only contains a large amount of protein, but it is the most affordable and most healthy way to supplement your diet to get the best possible gains.
Here are some whey protein powders which I recommend and are best sellers:
- Optimum 100% Whey Protein (Flavors include: Chocolate Malt, Cookie’s N’ Cream, Extreme Milk Chocolate, Vanilla Ice Cream)
- BSN Syntha-6 (Flavors include: Vanilla Ice Cream, Chocolate Peanut Butter, Mochachino)
- CytoSport Cyto Gainer (Lactose Free & includes Creatine!)
Christian’s diet as a whole consisted of healthy lean meats, whey protein, fibre rich foods such as yams, oatmeal, brown rice, and tons of vegetables and fruits to fulfill his carb intake.
Christian Bale Workout
Christian’s workout consisted of compound exercises with power moves to allow him the quick speed and manoeuvrability with his fight scenes. All major exercises were divided into a 3 day sequence with one day of active rest.
Day 1:
Chin ups superset with cable rows. 4 sets of 10-12 reps each.
Power Clean with barbell up to chest. 4 sets with increasing weights – 12, 10, 8, 6 reps
Snatch Hang High Pull where the exercise is similar to a power clean but you do not catch it at the top so it is one fluid movement. 4 sets with increasing weights – 12, 10, 8, 6 reps
Day 2:
Sprinting: 5 sets of 30 meters, followed by 5 sets of 40 meters. Rest 60 second between sets.
Squat jump with arms crossed over your chest (can do this with a weighted medicine ball to increase difficulty. 4 sets of 10 reps.
Reverse Lunges. 4 sets of 10 reps.
Day 3:
Dumbbell Flyes . 3 sets of 12 reps
Bench Press with Smith Machine . 3 sets of 12 reps.
Stability Ball Push-Ups. 4 sets of 10 reps.
Close Grip Pulldowns. 4 sets of 10 reps.
Deadlift. 4 sets with increasing weights – 12, 10, 8, 6 reps
Day 4:
10-20 laps swimming and 30 minute stretching session.
Repeat the above schedule after one day rest.
Recommended Supplements:
If you’re having a tough time with gaining results then you may want to consider some of these supplements to boost your efforts, they are tried, tested and true:
Creatine for volumizing and strength gains (Try this: Gaspari Nutrition SuperPump250)
Glutamine for immunity and muscle recovery (Try this: Higher Power Micronized Glutamine)
NO2 for serious muscle pumps (Try this: BSN NO Xplode)
Conclusion of Christian Bale Diet and Workout:
Make sure to increase your protein uptake with lots of whey protein and eat 4-5 servings of fruits and vegetables daily. This workout is an advanced regimen and should be practiced with care. If you want to jump right in then try and to as many with just body weight at first and gradually increase your weights.
P.S. If you try this workout take before and after photos and post a link to your flickr account so we can see your results!
What do you think? Sound like a good diet and workout plan to you guys?
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