Ryan Gosling

Ryan Gosling

Actor
Born: 1980

Ryan Gosling is a Canadian actor, director, musician, restauranteur. He has had a long career in Hollywood, having gotten an early start on The Mickey Mouse Club back in 1993. He has been nominated for an Academy Award and won a Golden Globe. His band is called Dead Man’s Bones and he is co-owner of Tagine in Beverly Hills. Gosling supports several charities, including PETA, Invisible Children and the Enough Project and has traveled to several African countries to raise awareness about conflict in these regions. He also volunteered in the clean up following Hurricane Katrina. He is 6 feet 1 inch tall and weighs about 180 lbs. He has over 2 million followers on Twitter.

Known For:

RYAN GOSLING’s Diet

Summary

Gosling followed a strict diet and exercise regimen to prepare for his role in Only God Forgives. It was based on Thai food, concentrating on fish, green vegetables and rice. Fish is an excellent source of omega-3s and protein. Brown rice and whole grain breads offer energy for intense workouts. Generally speaking, he ate a lot of fresh, natural foods. He might have 1-2 protein shakes each day, and on training days, he would eat more in the form of bananas, fish, and protein shakes. Gosling also drank a lot of water.

Estimated Macros

  • Medium Carbs 60% 60%
  • Medium Protein 60% 60%
  • Medium Fat 40% 40%

Diet Details

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Thai Him Up

To prepare for his role in Only God Forgives, Gosling hired an MMA trainer who had him on a Thai diet plan that focused on fish, green vegetables and rice.

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Shake It Up

Gosling would consume 1-2 protein shakes per day to build muscle mass and for extra energy on his workout days.

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Cheat Food

Gosling apparently has a ‘raging’ sweet tooth, but managed to control himself and only ate bananas and protein shakes for snacks.

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He Does Eat Cereal

For the record and contrary to how it may appear in his movies, Gosling likes breakfast cereal.

What to Eat

R

Leafy Greens

R

Fish

R

Veggies

R

Brown Rice

R

Whole Grain Bread

R

Bananas

R

Protein Shakes

What to Avoid

Q

Sugar

Q

Junk Food

Q

Soft Drinks

Q

Processed Foods

Q

Artificial Ingredients

Q

Refined Foods

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Gosling on Cereal

‘I sometimes forget to have breakfast in the morning, but when I actually buy a box of cereal, I will probably eat it not only for breakfast but also as a snack later on.’

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Gosling on Adulting

‘Sometimes I think that the one thing I love most about being an adult is the right to buy candy whenever and wherever I want.’

RYAN GOSLING’s Fitness Routine

Weekly Routine

Go Heavy

Gosling is naturally lean and so he needed to lift heavy weights and increase his caloric intake to bulk up for his role in Crazy, Stupid Love and Only God Forgives.

Go Long

Gosling’s workouts are intense and long, up to 2 hours per day.

Go For Four

Gosling’s habit is to work out 4 days per week, with a recovery day in between.

HIIT It

To burn fat and increase stamina, Gosling did sprints followed by steady cardio.

Lift

Gosling did 3 days of weight training per week to get in shape for Only God Forgives.

Learn Something New

For Only God Forgives, Gosling trained in Thai boxing.

Exercise Style

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A Ryan Gosling Routine

For the movie Only God Forgives, Gosling learned Muay Thai.

The recommended schedule for this workout is Mon/Wed/Fri. Doing a warm up first is also recommended, such as running on the treadmill.

Barbell squats: 3 sets x 8 reps
Reverse dumbbell lunge: 3 sets x 5 reps
Bench press: 3 sets x 8 reps
Chin-up: 3 sets x 5 reps
Biceps curl: 3 sets x 10 reps
Triceps rope extension: 3 sets x 10 reps

15 min. rest.

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Fat-Burning Cardio

Recommended schedule is twice per week.

5 min. warm-up, such as walking.
7 min. sprinting: 30 seconds at a time, followed by a 1 min. Recovery walk.
15 min. steady cardio, such as on a treadmill, elliptical, stair machine, etc.

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Gosling on Muscles

‘They’re like pets, basically. They’re not worth it. You have to feed them all the time and take care of them, and if you don’t, they just go away.’

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Gosling on Hard Work

‘You feel better if you’ve done hard work. You sleep better. You get stuck in your head if you have too much time to think.’

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Gosling on Muay Thai Boxing

‘My training is painful. But I like it a lot.’

RYAN GOSLING’s Supplements

Whey Protein

Whey Protein

Gosling drank the dessert-flavored Gaspari Nutrition Myofusion protein shakes to bulk up and help satisfy his sweet tooth while preparing for his role in Only God Forgives.

Get it here  

Still More Protein

Still More Protein

MHP Probolic-SR Muscle Feederis a 12-hour sustained release protein supplement which can help improve recovery and reduce muscle wasting.

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More Whey Protein

More Whey Protein

Gosling also used Optimum 100% Natural Whey which contains BCAAs, glutamine and glutamic acid.

Get it here

Meal Replacement

Meal Replacement

Vega’s Complete Whole Food Health Optimizer can fill in nutritional gaps or replace a meal when you’re on the go.

Get it here  

RYAN GOSLING’s Lifestyle

Star-Studded Start

Gosling made his Hollywood debut on The Mickey Mouse Club alongside Justin Timberlake, Britney Spears and Christina Aguilera. Timberlake’s mother was Gosling’s legal guardian for 6 months.

Next Time, Ask

Gosling was fired from the lead in The Lovely Bones when he showed up weighing 210 lbs. He was hired at 150 lbs., but gained weight on purpose, thinking the character should be fat and have a beard. Director Peter Jackson did not agree.

Not Too Proud

Gosling more or less bankrupted himself when he decided to open Tagine, his Beverly Hills Moroccan restaurant. He did all the plumbing himself and even did the dishes.

Just OK

Gosling was supposedly cast in The Notebook because the director thought he wasn’t handsome or cool.

Multi-Talented

Gosling built his own car for Drive. He also built the all-important table for The Notebook. He sings, plays piano, guitar and bass in his band, Dead Man’s Bones. He also enjoys knitting, and once gave himself a tattoo with no prior experience.

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Gosling on Limits

‘I’ve learned it’s important not to limit yourself. You can do whatever you really love to do, no matter what it is.’

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Gosling on Freedom

‘Freedom is such a gift.’

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Gosling on Romance

‘If I eat a huge meal and I can get the girl to rub my belly, that’s about as romantic as I can think of.’

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