Ryan Reynolds Workout and Diet

Comedian
Born: 1976

Reynolds was born in Canada began his acting career as a teenager. He is perhaps best known for starring in Deadpool. He has been nominated for several awards including a Golden Globe and a Critics’ Choice Movie Award. He was named Sexiest Man Alive in 2010 and has a star on the Hollywood Walk of Fame. Reynolds has almost 30 million followers on Instagram. He is 6 feet 2 inches tall and weighs about 190 lbs.

Ryan Reynolds’s Diet

Summary

To get in shape for his role in Green Lantern, Reynolds followed a very strict diet. To keep his metabolism cranked up, he would eat about every 3 hours. His meals were lean, consisting of things like egg whites, chicken breast, fish and vegetables. His snacks were protein bars, protein shakes, and nuts.

Estimated Macros

  • Low Carbs 18% 18%
  • Medium Fat 40% 40%
  • High Protein 80% 80%

Diet Details

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Morning Fuel Up

For Green Lantern, Reynolds would start his day with protein-rich egg whites, avocado for healthy fat and high-fiber oatmeal. For a mid-morning snack, he would have a protein bar.

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Light Lunch

Lunch for Reynolds was lean and no-nonsense, such chicken or tuna wrap and a salad. For his mid-afternoon snack, he might have a protein shake and some almonds.

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Lean Dinner

Reynolds would often have an evening snack consisting of another protein bar, more almonds and perhaps a piece of fruit such as an apple. Dinner was lean, likely fish, a salad or other vegetables, and brown rice.

What to Eat

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Lean meat (tuna, salmon, chicken, turkey breast, etc.)

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Egg whites

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Veggies

R

Oatmeal

R

Almond butter

R

Nuts

R

Protein bars

R

Protein shakes

R

Brown rice

R

Apples

What to Avoid

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Junk food

Q

Sugar

Q

Artificial ingredients

Q

Hydrogenated fats

Q

Refined foods

Q

Processed foods

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Soft drinks

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Reynolds on Getting Ripped

I attribute my results mostly to nutrition.

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Reynolds on Gaining Muscle

I gained a lot more muscle mass when I went on creatine.

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Reynolds on Not Eating Post-workout

Never do any of that carve-starve crap.

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Reynolds on His Downtime

When I’m not training for a movie, it’s more relaxed…You try to eat right but don’t always.

Ryan Reynolds’s Fitness Routine

Weekly Routine

Getting the Green Light

Reynolds trained every single day for half a year to get in shape for his role in Green Lantern.

Mix It Up

Reynolds worked on every muscle group, doing weights lifting, TRX, Plyometrics, yoga, Pilates, kickboxing and core exercise. The variety not only made him stronger, but kept him from getting bored.

Calisthenics With Your Tea, Sir?

Reynolds says now that’s he’s older, he has to warm up ‘like a British person,’ such as doing jumping jacks.

Cardio Warm-Up

Reynolds would start his routine with 10-15 minutes of running on the treadmill.

Zero Days Off

Reynolds trained 90 minutes per day, 7 days a week for 6 months to get in shape for his role in Green Lantern.

No Boredom Zone

Reynolds’ trainer said they never did the same workout twice during his training for Green Lantern.

Exercise Style

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A Ryan Reynolds Green Lantern Routine

Begin with 10-15 minutes of cardio such as running on the treadmill. Once the body is warm, the muscles are more flexible, making it easier to do these exercises.

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Abs Circuit

Weighted decline bench sit-up: 4 sets x 15-20 reps (Reynolds used a 20 lb. weight)
Hanging leg lift: 4 sets x 15-20 reps
Upper body crunch: 4 sets x 15-20 reps
Wood chops on cable: 4 sets x 15-20 reps.

Z

Lower Body Circuit

Remember to do a 10-15 minute cardio warm-up.
Speed lunge: 3-4 sets x 25 reps
Reverse lunge: 3-4 sets x 25 reps (alternate legs)
Jump squat: 3-4 sets x 25 reps
Jump split squat: 3-4 sets x 25 reps (alternate legs)
Calf raise: 3-4 sets x 25 reps

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Reynolds on Keeping Active

I get depressed if I don’t move.

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Reynolds on When He’s Not Training For A Role

I do a lot of running. Usually I’ll run four to six miles about three times a week.

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Reynolds on Getting Ripped

It’s a lot of working out, you know, and you don’t get to eat all the things wanna eat.

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Reynolds on Warm-ups

I never did that stuff back in my 20s, but now I’m that guy. I’m the guy doing calisthenics. I’m doing jumping jacks and deep knee bends. I work out like a British person.

Ryan Reynolds’s Supplements

Protein Powder

Whey Protein

Whey protein is the go-to to build muscle while encouraging fat loss.

Get it here  

Glutamine

Glutamine

Reynolds also took glutamine to build muscle and to help with post-workout recovery.

Get it here  

Multivitamin

Multivitamin

Multivitamins fill in nutritional gaps when you’re limiting your food choices.

Get it here  

Creatine

Creatine

Reynolds said he gained a lot more muscle mass when he went on creatine.

Get it here  

CLA

CLA

Conjugated linoleic acid can help you lose fat while maintaining muscles mass.

Get it here  

Ryan Reynolds’s Lifestyle

Staying The Course

Reynolds raised money to fund Parkinson’s research in honor of his father who has the disease by participating in the NYC marathon, but almost couldn’t run it when he developed a bad case of bronchitis. He finished the race.

Bike Mania

Reynolds owns multiple motorcycles. A dangerous passion, he admits, but ‘better than Russian roulette.’

Aquaman?

Reynolds has an affinity for water. He says he loves scuba diving, swimming and fishing.

No Fly Zone

Reynolds developed a fear of flying when his parachute failed to open on the first attempt during a skydive.

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Reynolds on Success

I don’t expect success. I prepare for it.

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Reynolds on Facing Difficulties

Any kind of crisis can be good. It wakes you up.

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Reynolds on Discipline

I’ve always relied on discipline to achieve goals great and small.

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Reynolds on Punctuality

What you’re telling people when you’re late is that their time doesn’t mean a thing to you. And it sends a bad message right away.

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Reynolds on Goals V/S Expectations

When you have expectations, you’re setting yourself up for disappointment.

Recommended Products

New Balance running shoes

New Balance running shoes

Protein Bars

Protein bars

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