Chris Hemsworth Workout and Diet
Actor
Born: 1983
Chris Hemsworth is from Australia. He is the middle brother of the Hemsworth trio of acting brothers that also includes Liam and Luke. Chris got his start in show biz in an Australian soap opera called Home and Away, and then did the Aussie version of Dancing With the Stars in 2006. His first Hollywood appearance was in Star Trek in 2009, and in 2011 he scored the leading role in Thor. In 2014, Hemsworth was voted ‘Sexiest Man Alive’ by People magazine, but he doesn’t just use his pretty face in front of a green screen. Both he and his brother Liam are spokesmen for the Australian Childhood Foundation. Chris also collaborated with Corona Australia to raise awareness about plastics polluting the ocean. Hemsworth is 6 feet 3 inches tall and weighs about 190 lbs.
Known For:
Chris Hemsworth’s Diet
Summary
Hemsworth gained 20 lbs. to play to the role of Thor. He bulked up for about 8 weeks eating protein-packed meals 6 times a day, about every three hours, then cut for about a month. His food was all carefully measured to keep him lean but muscular. He ate a lot of chicken breasts, protein shakes, cheese, green vegetables, fruits, and whole grains. During filming, Hemsworth followed a vegan diet. (Apparently, he was getting pretty sick of those chicken breasts.)
Estimated Macros
- Medium Carbs 30%
- Medium Fat 30%
- High Protien 60%
Diet Details
Breakfast of Gods
Hemsworth’s macros were always carefully calculated as he prepared for his role as Thor. He might have 1 cup of oatmeal with raisins, a banana and some non-fat milk along with 4 egg whites, 1 whole egg, 50g of cheese, a protein shake and orange juice.
Mid-Morning Fuel-Up
Being a ripped god is hard work. For his mid-morning snack, he might have cottage cheese, mixed nuts, another protein shake, yogurt and a turkey roll. Another typical snack for Hemsworth was beef jerky.
Lean Lunch
Three chicken breasts, 100g of brown rice, 1 cup of broccoli, 1 cup of kidney beans and 1 glass of milk made up his calculated lunch.
No-Nonsense Dinner
Dinner for Hemsworth might be 3 salmon fillets, 100g of quinoa, 100g of asparagus, 1 cup of fat-free milk, and yogurt.
Night Time Munchies
Hemsworth’s evening snack was also no-nonsense: 2 hard-boiled eggs, 2 slices of brown bread and another protein shake.
What to Eat
Eggs
Chicken Breasts
Salmon
Yogurt
Cheese
Fat-free Milk
Lean Meats
Green Vegetables
Beans
Oatmeal
Brown Rice
Brown Bread
Quinoa
Protein Shakes
What to Avoid
Bread
Sugar
Potatoes
White Rice
Simple Carbs
Junk Food
Artificial Additives
Refined Foods
Soft Drinks
Hemsworth on his Thor Diet
‘The eating was probably the most difficult part, and it wasn’t the fun kind of eating either.’
Hemsworth on Going Vegan
‘It gets a little gassy at times.’
Hemsworth on his Diet to Lose Weight for In the Heart of the Sea
‘I reckon about 90% of our conversations were about our favorite foods and what we would eat when we finished the film.’
Chris Hemsworth’s Workout Routine
Weekly Routine
Bigger, Bigger, Bigger
That was the simple goal Hemsworth had when he worked with his trainer Duffy Gaver to prepare for his role as Thor. He did 6 months of training and put on 20 lbs. of muscle mass.
No Days Off
At 6’3” and an ectomorph, Hemsworth said he still had to work out 6-7 days a week to maintain his musculature. Even so, he said the diet was the hardest part.
A Little Too Big
In the end, director Kenneth Branagh told Hemsworth to pull back on the training because he had gotten too bulky. He ate a little less, lifted less, and did more cardio.
Going Old School
His trainer said Hemsworth’s Thor routine was something Arnold Schwarzenegger would have done back in the ‘70s.
Hit It Hard
Hemsworth worked out nearly every day, doing heavy weightlifting for an hour each day.
Keep Going
Besides weightlifting, Hemsworth would also do boxing, pull-ups, medicine ball throws, bear crawls in a harness attached to resistance bungee cords and battle rope exercises.
Exercise Style
Day 1: Shoulders, chest, boxing, abs
Morning: Shoulders & chest
Do 3 sets of each.
Dumbbell fly: 12, 10, 8 reps
Barbell bench press (medium grip): 12, 10, 8 reps
Bent-over lateral raise: 12, 12, 15 reps
Lateral raise: 15, 12, 10 reps
Arnold press: 12, 10, 8 reps
Evening: Boxing & abs
Do 5 sets of each exercise for 3 minutes each: bag, focus pads & skipping.
Ab circuit: Do 3 sets of each.
Prone plank: 60 sec.
Lateral plank: 60 sec.
Roman chair leg raise: 20 reps
Cable crunch: 20 reps
Oblique crunch: 20 reps
Day 2: Back, abs, arms, boxing
Morning: Back & arms
Do 3 sets of each.
Chin-ups: 15, 12, 10 reps
Barbell deadlift: 10, 8, 6 reps
Barbell curls: 10, 8, 6 reps
French press: 10, 8, 6 reps
Evening: Boxing & abs
Same as day 1.
Day 3: Surfing & legs
Morning: Surfing (interval cardio & core strength)
Evening: Legs
Do 3 sets of each.
Leg extension: 10, 8, 6 reps
Seated leg curl: 10, 8, 6 reps
Barbell full squat: 10, 8, 6 reps
Day 4: Cardio & core
Morning: Ab circuit from day 1.
Evening: Cardio of choice. Besides boxing and surfing, Hemsworth sometimes does rugby drills.
Day 5: Shoulders & Cardio
Do 3 sets of each.
Morning: Shoulders
Military press: 10, 8, 6 reps
Arnold press: 12 reps
Barbell shrug: 12 reps
Dumbbell lateral raise: 15 reps
Dumbbell front raise: 15 reps
Dumbbell rear delt fly: 15 reps
Evening: Cardio of choice.
Hemsworth on Hitting the Gym to Prepare for Thor
‘It was all pretty new to me.’
Hemsworth on his Killer Thor Workout
‘The workout was probably more difficult than filming.’
Hemsworth on Getting Too Big
‘I was just too thick…I was too blocky.’
Hemsworth on Lifting
‘Bulk is nice, but being agile is definitely important. I’ll do a ton of boxing or Muay Thai workouts. I surf a ton and I do a lot of yoga, too.’
Chris Hemsworth’s Supplements
Whey Protein Powder
Protein is essential for building muscle tissue. Hemsworth drank several whey protein shakes every day to pack on the muscles.
Amino Acids
Mere mortals can take amino acids like BCAAs before a workout to help increase endurance, boost fat burning, and reduce fatigue.
Chris Hemsworth’s Lifestyle
The Fitness Trinity
Diet and exercise are key, but sleep should never be underestimated if a ripped body is your goal. Muscles grow while you sleep, so you must get an adequate amount.
All In the Family
Hemsworth’s uncle (by marriage) is Rod Ansell, the bushman who inspired the movie Crocodile Dundee. His older brother Luke acted in the soap opera Neighbours (as did Chris) and his younger brother Liam starred in The Hunger Games.
Part Poseidon?
Hemsworth’s passion is surfing, and when he was a kid, he’d get up at 4 a.m. every day to go catch some waves before school.
Sometimes It’s Fate
A shoulder injury prevented Hemsworth from pursuing a career in football. But things seemed to have worked out for him okay.
Bummer, Bro
Hemsworth’s brother Liam was also on the short list to play the role of Thor.
There’s No Place Like Home
Hemsworth says he prefers to live in Australia rather than Hollywood because he likes conversations that don’t revolve around show business.
Hemsworth on Life
‘For me, life is about experience and being a good person.’
Hemsworth on Acting
‘I love the adventure that comes with this work, the travel and all that. But also the craft, the storytelling.’
Hemsworth on Being Voted Sexiest Man Alive
‘I think there was a little trophy or something.’
Hemsworth on the Australian Outback
‘As a kid you don’t own a pair of shoes because it’s too hot!’
Recommended Products
Centr fitness app
Hugo Boss
American Express
TAG Heuer
References
https://www.bodybuilding.com/fun/learn-how-thor-packed-on-20-pounds-of-muscle.html
http://www.borntoworkout.com/chris-hemsworth-thor-workout-diet-weight-loss-body-stats/
https://www.factinate.com/people/42-electrifying-facts-chris-hemsworth/
https://www.foodnetwork.com/healthyeats/news/2018/3/chris-hemsworth_s-superhero-diet
