Guide to Getting Brad Pitt's Body: His Diet and Workout

Actually, this is much simpler than getting a ripped bodybuilder body.

I would like to state that you can get his muscular structure, his fat % but not for proportions, proportions are genetic.

What you can do is build lean muscle to look similar to him by muscularity.

So what did Brad Pitt do to get his body?

The answer is more in nutrition than workout; Brad Pitt definitely lowered his carbohydrate intake a lot and went on a high protein diet.

If you want to get yourself at his fat % (9% fat), the primary idea is to create a calorie deficit or try this: small bulking season + small cutting season.

If you are really thin, you don’t need to cut, if you are really fat, you don’t need to bulk. If you are average like, you need to do both.

So what is bulking? Bulking is increasing your calorie intake and lifting as heavy as you can in training methods like power cycles.

This puts on both muscle and fat fairly quick, if you are naturally very thin, you could start with doing a bulking season for six months.

People have to understand that fat people have muscle too because their bodies are carrying all that weight on them, you get me?

Now, the exercises needed to get Brad Pitt’s built are fairly easy initially.

Most of them depend on compound mechanics, compound mechanics are ones where more than one joint is applied.

Examples would be: Squats, pushups, military press, bench press, deadlifts.

I will give you an example routine *This is for skinny people*

Month 1:

* Breakfast: Protein Shake + 2 eggs and oats.

* Lunch 1: Chicken breast + 200 gm brown rice  OR/and  boiled pulses.

* Lunch 2: *150 minutes after lunch 1*: Tuna OR/and Tofu with vegetables.

* Workout:

Do 3 sets of each exercise consisting of not more than 10 repetitions.

Day 1 Legs

Day 2: Back-Biceps

Day 3: Shoulders

Day 4: Chest-Triceps

Go at 80% of max weight you can lift for 8-10 reps of the exercises you do.

Note: Always consult an experienced person or a trainer to guide you in the correct form for your exercise.

* Post workout: Protein shake + some juice. (optional: Creatine)

* Snack 1: Lean beef with brown bread OR Cottage cheese with brown bread

* Dinner: Egg whites OR vegetables in curd.

As the months progress, you have to considerably increase the difficulty of your workout.

And not by increasing reps but by pushing yourself to lift heavier weight and eat a lot of proteins and complex carbs.

The first month was simply a body warmup, after which you have to increase the amount of food you eat as well as the weight you lift.

THE BELOW SECTION IS FOR OVERWEIGHT PEOPLE:

The Central objective of overweight and obese people is to lose fat while keeping all their muscle.

I know what you guys are thinking: ‘me? have a body like brad pitt? internet sham’

Most of the obese people are sadly in complete disbelief of this… well, let me prove you wrong.

vinesh.jpg

This by the way was achieved only in a matter of 10 months.

this is how: http://www.vineshway.com/2008/01/20/the-routine-i-followed/, so yeah! YES WE CAN!

I am going to prescribe you a routine which is purely tough ass but since there is no magic pill, this will lead to a lot of results.

Routine:

* Wake up: Stretch + 10 minute run

* Green tea

45 minutes after waking up:

* Breakfast:

Chicken sandwich + Protein shake + walnuts OR cottage cheese + protein shake + walnuts

2 hours after breakfast:

* lunch 1: egg white omelets OR kidney beans in gravy

2 hours after lunch 1:

* Workout:

A very crucial factor is speed, you must move from one exercise to the next within at most 40 seconds.

and you must be fast in lifting weights, if you want the Brad Pitt-like veins popping, the lean cuts, you need to be used to high intensity.

You must also avoid machines as far as possible.

Consult your trainer for complex workouts.

Day 1: Legs

Day 2: Back-Biceps

Day 3: Shoulders

Day 4: Chest-Triceps

Abs alternate days

Lift weight at 60% of the maximum weight you can lift for 12-15 repetitions (4 sets)

15 minutes of High Intensity Cardio after the workout

* Post Workout:

Protein shake in fruit juice.

If you take caffeine, make it black and drink it more often,

2 hours after workout:

* Lunch 2: Tuna or Salmon baked OR pulses with curd.

3 hours after lunch two:

* Snack: pork/beef or turkey with a slice of bread OR tofu with stirred vegetables.

* 3 hours after the snack: Roasted or barbecued meat or boiled vegetables.

Include two protein shakes with water in the day.

Keep in mind that is vital to lose fat and not lose weight to get a body like Brad Pitt.

For the overweight dude, its time to burn fat!

Frequently Asked Questions:

How long will it take till I get a body like Brad Pitt?

Well, the only thing I can tell you is that it won’t be overnight, here are some facts for you:

Usually, the maximum amount of muscle a person can gain in a year is 14 pounds (maximum at that), so assuming you have no muscle on you AT ALL, it could take 2 years of complete dedication

At the same time, if you are obese by 45 KGs, keeping in mind you can lose 4 KGs of fat a month, it would take you one year of complete dedication

However, if you are not THAT thin or THAT fat, you will get to your Goal much sooner.

What are the requirements of this routine?

Well, you would need a Gym Pass

You would need A Protein Supplement

The obese-overweight dude will need Green Tea

You will also need A poster of Brad Pitt to keep you motivated.

Kudos,

Vinesh Panditpotra.