Ryan Reynolds Workout Routine and Diet Plan

Ryan's greatest transformation involved his workout for Blade Trinity. When he started filming, Ryan was right around 10% body fat. His workout routine over the next 5 months allowed him to add 20lbs of solid muscle mass. His body fat was under 5% when filming began.

Ryan employed a hardcore training approach to add this muscle mass. He worked out six days per week for 2-3 hours at a time. He split his routine into one body part per day: chest, back, shoulders, legs, with arms mixed in. He trained in the
8-12 rep range in order to induce sarcoplasmic hypertrophy resulting in bigger muscles.

Ab exercises were a big part of Ryan's Blade Trinity workout. He generally started workouts with sit-ups. He focused heavily on lower abs as that's where men store the most fat. He performed a lot of leg raises with weights. Surprisingly, Ryan was able to get great abs without performing any cardio. Because he was focused on adding muscle mass, cardio was not included in his workouts.

Ryan stopped the hardcore workouts after Blade Trinity and went back to exercising 4-5 days per week. He slimmed down a bit before receiving the role of Deadpool in Wolverine: Origins as well as the upcoming spinoff. As a result, Ryan had to once again focus on adding muscle mass. For this workout routine, he took a 2 phase approach in which he added mass in phase 1 and focused on getting denser muscles in phase 2.

In phase 1, Ryan's approach once again target 6-12 rep workouts specialized by body part. Phase 2 involved 3-5 reps to build strength and harden his muscles. His trainer was a believer in functional fitness and incorporated bodyweight exercises for strength and other methods designed to build really defined muscles.

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Ryan's diet was key to helping him gain muscle mass without gaining fat for both his roles. He tailored the diet so he was eating just enough calories to gain weight but not enough to add fat. Most people make the mistake of eating too much which results in fat gain along with muscle gain. Ryan fortunately avoided this mistake.

Ryan used the traditional 6 meals per day approach. He ate small meals, maintaining a balance between not being hungry and not being overstuffed. He made sure to stay hydrated by drinking a lot of water. While he didn't specifically restrict carbs, he did avoid eating them after 8pm. He ate a lot of oatmeal, eggs, chicken, fish, and steak. He supplemented with protein bars, creatine, whey, and L-glutamine.

Ryan Reynolds workout routines for Blade Trinity and his character Deadpool obviously helped him get in phenomenal shape. However, his approach focused on 2-3 hour workouts for 6 days per week. The average person could not sustain such a routine. In my opinion he could have achieved comparable results without spending as much time in the gym. His nutrition plan was a bit outdated as it was based on 6 meals per day. Research has shown that your metabolism won't slow down by eating less often. He could have done just 3 meals per day or even incorporated short term intermittent fasting to boost his HGH levels.

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