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Chris Evan’s Captain America Workout and Diet

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Chris Evans may of had a decently ripped body before he snagged the role of Captain America thanks to getting into a workout routine in his teens (he also had to get in shape when as “Flame” in the Fantastic Four series), but after being cast as Captain America, Chris had to transform his body to meet the high expectations of the movie’s producers.

Paramount hired go-to Hollywood trainer Simon Waterston to get Chris into the shape they were looking for. He was the trainer who got  Daniel Craig into 007-ready shape. Simon had Chris drastically change his diet and workout, and had him workout 3 hours 6 days a week for 3 months.

Chris Evan got ripped for Captain America using this workout plan.

If you’re wanting to build up muscle mass with angular lines – wide shoulders and rock-hard abs – consistency and patience are key. Here’s how to get a body like Captain America.

Chris Evan’s Workout

Get ready – to pack on a lot of muscle like Chris, it takes a lot of hard work. Simon, Chris’s trainer, had him do a combination of bodyweight exercises (push-ups, pull-ups and sit-ups) since he was on the road a lot, as well as good old fashioned heavy weight lifting. Cardio was also part of the mix (basketball, touch football) on various days of the week.

The thing that makes his workout regimen unique is that every day he would target a different body part. Chris would do a combination of bodyweight exercises, circuit training and cardio. For example, on Day #1 he would target his shoulders, and he would start by completing 4 sets of 8 repetitions of each exercise, which included dumbbell bench press, military press, shrugs, seeded barbell press and lateral raise.

Chris Evans struts his stuff in Captain America

On Wednesday, he would do circuit training with a focus on his legs, including lunches, squats, calf raises and leg extension. Other leg exercises included barbell squad and hamstring curl, doing 3 sets of 6 to 8 repetitions each. Chris’ trainer had him to lots of leg exercises since the leg muscles are the largest in the body, and by working out these muscles you can help your upper body get in shape quicker.

As for other days of the week, he would focus on either the arms, chest or back. When working out his shoulder area, he would do plenty of dead lifts, bench presses and shoulder presses, which help build muscle quickly and also increase metabolism, helping you burn fat.  And when working on his arms, he would do bicep curls, preacher curls and triceps push downs. Also, every Saturday Chris made sure to rest.

The Diet Plan

Chris’s diet however was just as regimented. He ate high quantities of skinless chicken, turkey and fish and also ate a large quantities of vegetables. As for carbs, he had to say goodbye to those, and he was only able to eat carbs fully on his cheat day (Fri – Sat).  Also, Chris drink several protein shakes, usually before and after his workout.

In a typical day, this is what his meals looked like: For breakfast, he would eat porridge with blueberries, his morning in snack was fruits and nuts, for lunch he’d have chicken salad with a small amount of whole meal carbs and for dinner he would ate high protein meats, plenty vegetables and no carbs.

Chris’ diet and workout regimen may be tough, but at the end of the 3 months he was able to gain 20 lbs of muscle mass and lost 4.5% body fat, giving him a body that made girls swoon, and his Hollywood producers very happy.


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