Paul Rudd Workout and DIET 

Actor
Born: 1969

Paul Rudd was born in New Jersey to English parents. His family moved to Kansas when he was 10. Rudd majored in theater at the University of Kansas and he also studied at the British American Drama Academy in Oxford, England. He worked as a DJ while in school and had different odd jobs after graduating. Rudd’s acting debut came in 1992 in the tv show Sisters, but left the show in 1995 to play in the film Clueless. He has appeared in many films since including The Cider House Rules, Anchorman, and The 40-Year-Old Virgin. Rudd is probably most famous for playing Ant-Man of the Marvel Cinematic Universe. He has also appeared on several tv shows, including Friends, and Parks and Recreation. He earned a Gold Globe nomination for Living With Yourself. He received his star on the Hollywood walk of Fame in 2015, and in 2021, Rudd was named Sexiest Man Alive by People magazine. He has been married since 2003 and has 2 children. Rudd limits his social media presence. He is 5 feet, 9 inches tall and weighs about 170 lbs.

Known For:

Paul Rudd’s Diet

Summary

Rudd jokes that the only way he ever achieved any results was by cutting out all the fun foods. While prepping to play Ant-Man, he worked with celebrity nutritionist Carlon Colker, M.D. who cut out the refined carbs, and upped the lean proteins and healthy fats with the goal of switching from burning glucose to burning fat. He also had 2 whey protein shakes a day, in addition to plenty of water. He supplemented with a multivitamin, BCAAs, and creatine. Rudd had to pay attention to his overall intake, macros, and timing. In short, he was right: it was a lot of work, but it paid off.

Estimated Macros

  • Low-Medium Fat 25% 25%
  • Medium Carb 25% 25%
  • High Protein 60% 60%

Diet Details

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Disciplined Eating

Rudd’s nutritionist carefully designed meals to contain the right mix of protein, fat and fiber-rich carbs. Although Rudd stuck with his low-carb, no-alcohol diet for a year, he says it’s not the kind of diet anyone can sustain longterm.

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Powerful Breakfast

A typical breakfast for Rudd while prepping for Ant-Man was a 3-egg omelet, quinoa oatmeal and black coffee.

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Energizing Meals

For lunch, Rudd might have a big Cobb salad with grilled chicken and a sweet potato. Dinner might be a steak and veggies.

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Smart Snacking

Rudd would have 2 whey protein shakes, spaced out from his meals. He would also have a handful of almonds or brazil nuts (10, to be precise), which offer important micronutrients like selenium.

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British Upbringing

Both of Rudd’s parents are British, so he grew up drinking tea and having a roast on Sundays.

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More Than a Cuppa

When Rudd finds himself in England, which is at least once a year, he goes for classic faves: Yorkshire pudding, roast beef, Guinness, tea and crumpets. And then he gets back on the bandwagon.

 

What to Eat

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Eggs

R

Chicken

R

Steak

R

Greens

R

Sweet Potatoes

R

Salad

R

Almonds

R

Fish

R

Brazil Nuts

R

Veggies

R

Quinoa

R

Whey Protein

R

Water

R

Black Coffee

What to Avoid

Q

‘Fun’ Food

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Alcohol

Q

High-carb Foods

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Refined Sugar

Q

Empty-calorie Foods

Q

Processed Food

Q

Chemical Additives

Q

Junk Food

Q

Artificial Ingredients

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Rudd on his Ant-Man Diet

‘I didn’t drink any alcohol. I had no carbs for a year.’

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Rudd on His Post-Ant-Man Plan

‘I’m still doing all the workouts. I’m still eating pretty well.’

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Rudd on His This Is 40 Diet

[Director Judd Apatow] wanted me to be heavier and eat a lot of cupcakes.’

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Rudd on Cheat Meals

‘I allow myself one day.’

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Rudd on His Idea of a Fabulous Cheat

‘I’ll go get a Sunday roast with Yorkshire pudding and roast beef and a pint of Guinness and then I’ll usually have tea and biscuits after that…It’s the greatest thing ever.’

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Rudd on Tea

‘Tea has always been a big thing in my life, and I’m not talking about Lipton’s with lemon or iced tea, or any of that nonsense. Has to be hot PG Tips with milk.’

Paul Rudd’s Workout Routine

 

Weekly Routine

It Takes Time

Rudd says that while he always admired actors like Chris Hemsworth for his incredible superhero physique, Rudd himself never wanted to put in the work, until Ant-Man.

Stretch It Out

Rudd did standard weight training and cardio, and stretching was also a given after every workout session to keep himself flexible and to reduce the risk of injury.

Daily Dose

To shape up to play Ant-Man, Rudd worked out 5 days a week, taking a day of rest every 3rd or 4th day.

Cardio King

Rudd would start off his day with 40 minutes of cardio. He might use a bike, treadmill, rowing machine or StairMaster.

HIIT It

Rudd also did high-intensity training. For this, he would do 5-6 minute bursts, with a minute or two of rest, for a total of 30 minutes. HIIT burns fat and boosts metabolism for hours after the workout session.

Functional Training

Ant-Man is agile, and so Rudd did a lot of functional training so he could roll, jump and flip like a superhero.

Exercise Style

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A Paul Rudd Ant-Man Routine

Cardio:
40 min/daily of rowing machine/treadmill/StairMaster/bike
or
30 min HIIT

Functional weight training
Monday: Strength
Barbell back squat: 12 reps x 3 sets
Barbell Romanian deadlift: 12 reps x 3 sets
Dumbbell bench press: 12 reps x 3 sets
Wide-grip pull-ups: 12 reps x 2 sets
Jumping push-ups: 15 reps x 3 sets
Leg raises: 20 reps x 3 sets
Plank: 3 sets to failure

Tuesday: Endurance
Barbell shoulder press: 15 reps x 4 sets
Rope pulls: 15 reps x 4 sets
Split squats:12 reps x 2 sets/each leg
TRX biceps curls: 12 reps x 4 sets
Triceps dips: 12 reps x 4 sets
Triceps dips: 12 reps x 3 sets
Sit-ups: 20 reps x 3 sets
Leg raises: 20 reps x 3 sets
Farmer’s walk: 1 min x 3 sets

Wednesday: Rest

Thursday: Explosiveness
Overhead press & clean 12 reps x 3 sets
Box jumps: 10 reps x 4 sets
Lunges: 3 sets x 1 min
Jumping push-ups: 15 reps x 3 sets
Dumbbell flat bench press: 8 reps x 3 sets
Bent-over barbell rows: 8 reps x 3 sets
Side plank: 3 sets to failure

Friday: Speed & Agility
Timed sprints: 5 sets
Weighted lunges: front, side, reverse: 15 reps x 3 sets
Calf raises: 12 reps x 3 sets
Chin-ups: 12 reps x 3 sets
Dumbbell shrugs: 12 reps x 3 sets
Ab crunches: 20 reps x 3 sets
Leg raises: 20 reps x 3 sets

Saturday: Mix
Push-ups: 20 reps x 5 sets
Squats: 20 reps x 5 sets
Pull-ups: 10 reps x 5 sets
Walking lunges: 3 sets x 1 min
Triceps dips: 10 reps x 5 sets
Timed sprints: 5 sets
Ab crunches: 20 reps x 3 sets

Sunday: Rest

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Rudd on Prepping for Ant-Man

‘I’d never exercised harder than this for an extended amount of time.’

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Rudd on His Typical Approach to Fitness

‘Every other time, I had to go about my day and try to find the time to work out. But [this time] everything else about my day kind of had to fit in around the workouts.’

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Rudd on his Avengers Training Regimen

‘I was working out so hard, eating perfect for so long, training like an athlete, and I stood next to Chris Hemsworth, and I thought “What’s the point? Why even try, ‘cause there’s that.”’

Paul Rudd’s Supplements

 

Multivitamin

Multivitamin

Rudd worked with a nutritionist for Ant-Man, but his diet was still somewhat restrictive, making a multivitamin a smart choice to cover all nutritional bases.

Get it here

Protein Powder

Whey Protein

Building muscle and burning fat were two goals of Rudd. He drank 2 whey protein shakes a day to get ripped, and to not feel hungry in the process.

Get it here

BCAA

BCAAs

Another top pick of pros and amateurs alike are branched-chain amino acids which build muscle, burn fat, speed recovery and reduce post-workout soreness.

Get it here

Creatine

Creatine

Rudd also took creatine, an amino acid that boosts energy, builds muscle, speeds recovery, reduces bloating and improves cognitive function.

Get it here

Paul Rudd’s Lifestyle

No Social Media

Rudd is not on social media because he says it’s too distracting.

Sweet Meet Cute

Rudd met his wife when she was working with a PR firm to promote Clueless.

A-List Pals

Rudd pays regular visits to his mom in Kansas (his father is deceased). He and fellow celebs and Kansans Rob Riggle and Jason Sudeikis have hosted a charity poker event for a local children’s hospital. The trio also got to toss the first pitch at a KC Royals game.

Candy Saver

Rudd and fellow actor Jeffrey Dean Morgan bought a candy store in upstate New York called Samuel’s Sweet Shop to save it from being closed. He wanted to preserve a piece of the town’s heritage, and he’s also psyched that he can get his favorite Christmas candy in June.

Graceful Acceptance

Rudd takes a philosophical approach to aging and says he is totally at peace with the idea of getting old and dying, which is amusing given his eternal baby face.

Hometown Love

Rudd pays regular visits to his mom in Kansas (his father is deceased). He and fellow celebs and Kansans Rob Riggle and Jason Sudeikis have hosted a charity poker event for a local children’s hospital. The trio also got to toss the first pitch at a KC Royals game.

Humble Sexy Symbol

When Rudd was named Sexiest Man Alive by People magazine in 2021, no one was more surprised than Rudd himself. Page Six ran a story a week ahead of the announcement, mistakenly claiming Chris Evans would win the title, saying ‘Sorry Paul Rudd is many things — but the Sexiest Man Alive is not one of them.’ 

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Rudd on Avoiding Social Media

‘I don’t really want to talk to the people I know, let alone people I don’t.’

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Rudd on Acting

‘I’m sure that my wanting to be an actor had to do with a need for approval.’

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Rudd on Humor

‘Humor is the most important thing in life. It trumps everything else and it’s the only thing that helps me deal with everything else.’

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Rudd on Tossing Out The First Pitch For The Royals

They put us in uniforms, like full-on Royals uniforms, which was awesomeI did not look like I was on the team. I looked like the bat boy.

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Rudd on Preserving The Candy Store

‘One of the most important things any human can experience is to be part of a community and feel connected to where you live.’

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Rudd on Aging

I just feel as if Im on a slow, steady course to, just, destruction in every facet of my body and mind. My body is like a sandcastle. It can only take so many waves.

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Rudd on Friends

‘I just knew that doing just one episode of Friends, more people were going to see that than everything that I’d ever done, combined, times a billion.’

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Rudd on Page Six’s claim he is not the Sexiest Man Alive:

‘Hey, that might be the first thing I ever read [in Page Six] that I agree with. That’s not fake news.’

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