CELEBRITY FITNESS | A-LIST DIET & FITNESS PLANS

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The Craziest A-List Celebrity Fitness Regimes!​

Certain celebs are renowned for their incredible physiques. We’ve all heard about the extreme lengths some Hollywood stars go to in order to achieve figures worthy of big-screen roles — for Thor-like biceps and chiselled Superman abs. And it goes without saying that world-famous professional weightlifters and wrestlers are experts in grinding at the gym and packing in protein. But just how far do some of the most extreme celebrity fitness fanatics go?

We’ve researched stars known for their impeccable physiques to find out what they eat, how they workout and what supplements they take to look their best. Read on to learn the craziest A-list diet and fitness plans!

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The top craziest celebrity fitness plans​

Using the above, we took a deep dive into the top four celebrities who have gone the furthest for their chiselled bodies to see in detail what their extreme A-List diet and fitness plans involve.

Dwayne Johnson, a.k.a. The Rock​

No article on celebrity fitness would be complete without The Rock. The famous wrestler-gone-movie-star is renowned for his muscular physique, insane fitness regimen and even crazier cheat days. Looking hard as nails doesn’t come easy, though. The Rock takes 7 different supplement types and works out 13 times per week!

Example Daily Meal Plan​

	Meal
1	10 oz. cod 2 whole eggs 2 cups oatmeal
2	8 oz. cod 12 oz. sweet potato 1 cup of vegetables
3	8 ox. Chicken 2 cups of white rice 1 cup of vegetables
4	8 oz. cod 2 cups of white rice 1 cup of vegetables 1 tbsp fish oil
5	8 oz. steak 12 oz. baked potato Spinach salad
6	10 oz. cod 2 cups white rice Salad
7	10 oz. cod 2 cups white rice Salad
Total Calories	4,131

Supplements​

• Optimum Nutrition Platinum Hydro Whey
• Glutamine
• Chondroitin
• Glucosamine
• BCAAs
• Fish Oil
• Multivitamins

The Rock’s Exercise Plan​

Cardio

30-50 minutes on the elliptical cross-trainer first thing in the morning, every day.

Weights

Workout 6-days a week and focus on a different muscle group each day: • Day 1: Legs • Day 2: Back • Day 3: Shoulders • Day 4: Arms/Abs • Day 5: Legs • Day 6: Chest • Day 7: Rest

Arnold Schwarzenegger​

Arnie’s current vegan diet is a world away from the protein-rich meal plan he had back in his bodybuilding days. Arnie went to insane lengths to become Mr Olympia not once but 6 times, including smashing out at least 14 workouts per week and consuming as many as 5,000 calories per day.

Example Daily Meal Plan​

	Meal
1	3 scrambled eggs 1 cup cooked oatmeal 1 cup orange juice 1 cup low-fat milk
2	Handful of mixed nuts 1 apple
3	2 slices of wholewheat bread 1 cooked chicken breast 1 apple 1 cup low-fat milk
4	3 slices of cheese 1 banana
5	25g milk protein 25g egg protein 10 oz. low-fat milk
6	8 oz lean-cut grilled beef 1 large baked potato 1 large salad with mixed greens and vegetables 1 tbsp salad dressing 1 cup mixed cooked vegetables
7	1 cup low-fat milk
Total Calories	4,000 - 5,000

Supplements​

• Protein powders
• Creatine
• Multivitamins
• BCAA
• Nitrates

Arnold Schwarzenegger’s Exercise Routine​

Monday, Wednesday and Friday muscle group training:

• Chest
• Back
• Legs
• Calves
• Forearms
• Abs

Tuesday, Thursday and Saturday muscle group training:

• Biceps
• Triceps
• Shoulders
• Calves and Forearms
• Abs

Chris Hemsworth​

To build a God-tier physique and bulk up for his role as Thor, Hemsworth took almost as many supplements as The Rock and worked out nearly as many times a week as Arnie!

Example Daily Meal Plan​

	Meal
1	1 cup oatmeal 1 banana 1/2 cup sultanas 1/2 cup sultanas 4 egg whites 1 egg 50 g cheese Protein shake Orange juice
2	Cottage cheese Turkey roll Mixed nuts Protein shake Yogurt
3	Beef jerky
4	3 chicken breasts 100 g brown rice 1 cup broccoli 1 cup kidney beans 1 glass of fat-free milk
5	3 salmon fillets 100 g quinoa 100 g asparagus Glass of fat-free milk Yogurt
6	2 boiled eggs 2 brown bread slices Protein shake
Total Calories	3,500+

Supplements​

• NO-Xplode
• Optimum Nutrition Whey Protein
• Optimum Nutrition Creatine Monohydrate
• CLA
• Optimum Nutrition Casein Protein
• Animal Stak

Chris Hemsworth’s Exercise Plan Routine​

1) Bodyweight Circuit Training

• Pull-ups
• Sit-ups
• Push-ups
• Front box jumps
• Bodyweight squats Routine

2) Iron Circuit Training

• Barbell squats
• Barbell bench presses
• Standing military presses
• Barbell deadlifts
• Hammer curls

Henry Cavill​

In the comic book, Superman is born with superpowers. In reality, Henry Cavill put in hours of exercise and training alongside a clearly defined high-protein diet to mould his Superman physique. And he claims he ate as many as 5,000 calories per day!

Example Daily Meal Plan​

	Meal
1	5 egg whites 2 egg yolks Steak Oatmeal protein shake No1 Rosemary Water
2	1/2 cup cottage cheese 56g protein powder 2 cups grapes 3 tbsp barley 1 1/5 oz sunflower seeds
3	Chicken curry with jasmine rice Apple
4	Protein shake: Coconut milk Peanut butter Maltodextrin Whey protein
5	Chicken breast with a side of curry sauce Roasted potatoes
6	49g protein powder 1.5 cups yoghurt 1.5 tbsp barley 3 tbsp slivered almonds 1 tsp olive, flax, hemp or salmon oils 2 tangerines
6	Bison steak Brown rice pasta Protein shake
Total Calories	Up to 5,000

Supplements​

• Fish Oil
• Multivitamins
• Whey Protein Powder

Exercise Plan Week 1: CrossFit

• Monday: Squats, bench press and deadlifts
• Tuesday: Sprints
• Wednesday: Rest
• Thursday: Dumbbells
• Friday: Kettlebells and Sprints
• Saturday: Squats, pull-ups and push-ups
• Sunday: Rest

Week 2: Bodybuilding

• Monday: Upper body
• Tuesday: Lower body
• Wednesday: Rest
• Thursday: Chest and back
• Friday: Shoulder and arm
• Saturday & Sunday: Rest