In this edition of how to look like a superhero, our new target is the man behind Achilles and Tyler Durden, Brad Pitt. We will look into the Brad Pitt Troy workout!
We are going to look at the type of training and simple diet plan it takes to emulate the stone etched physique that helped Pitt dominate some of his biggest roles.
Regardless of what you think of the movie, Troy, it need not be argued that Brad Pitt looked like a bronze god as Achilles.
The Brad Pitt Achilles Fight
So, you wake up and wish you looked like the Brad Pitt Achilles and so you are ready to exercise and basically become a badass.
You sit down and Google Brad Pitt Troy workout only to find a shitload of wrong results. The fact is most of these are thrown together and speculative. However, there are certain principles that can be followed to achieve the type of specific type of shredded look Pitt has in this role.
Out of the articles I’ve come across, most don’t focus enough on balance throughout the body. If you want exaggerated shoulders and chest, that’s on you, but a balanced physique usually wins.
Further, Brad Pitt had a personal trainer, 7 months of time, and a variety of coaches and nutritionist to help him get into peak condition (let’s also remember that he was paid handsomely for his work). I came up with a gym routine that is attainable without a huge budget and anyone can put to use.
To get to the size of his Achilles role, Pitt actually used the bulk and cut routine to get thick arms and chest, and still achieve chiseled cuts all around.
Brad Pitt Troy Workout
If you are extremely thin and you want to put up a lot of mass, merely eating is not going to serve your need.
You have to lift heavy weights and even the basic cardio has to be kept to a minimum. Now, when you start gaining muscle mass, you will also put on body fat as well.
This is completely necessary to add size to your muscles.
Brad Pitt concentrated mainly on his upper body; however, you should try and focus on an overall growth of the whole body as this is both aesthetically more pleasing and much more in tune with overall muscular shape and health.
The idea is you build large muscles with low rep high weight compound exercises (involving multiple sets of joints).
Ideally, perform 6 reps for 4 sets as heavy as you can. Heavyweights and minimal cardio are the keys for this phase.
Once Brad Pitt weight was optimum and he had the size he needed, he spent the next three months working on cutting off the extra fat. First build, then sculpt.
Running alone isn’t going to cut it here.
This will shed all the muscles you had put so much effort into. Your body needs time to get used to the new muscle mass and it may need as much as 6 months as well.
High-intensity interval training, combining weighted exercises and cardio, will be much more effective in cutting body fat and maintaining the muscle size you spent the previous months building up.
If you want to look like the Brad Pitt Achilles, you need to cut the body fat, retain the size and continue training, either to maintain or cycle through the build up and sculpt process again.
Brad Pitt’s Diet
When you want to look like Achilles, you also need to eat like him.
For the movie, Pitt ate 4 meals every day and consisting of an extremely high amount of proteins along with low carbohydrates as well.
Brad would undoubtedly have already given up on habits like smoking, drinking, and even all the junk food. These three “change of habits” paved the path for the biggest transformation yet. When it comes to dieting, I don’t really believe what Pitt’s trainers say.
It might have worked for him, but for us “lesser mortals” with a schedule to take care of, it is likely to do more harm than good.
As he was training for 3 hours every day, burning up tons of energy would require greater food intake. Most fitness experts would prescribe a bit more gradual modification.
I would suggest that if you are too skinny and you want to put on weight, try and eat as many as 4000 calories per day. Of these 4000 calories, 1gm of protein must be present per 1 lb of body weight and the amount should always be 1.5 to 2 times more than that of complex carbohydrates. Keep this ratio in mind, you should be able to have a ripped body like the Troy Brad Pitt.
Here is a little sample of when you might consider splitting up your eating.
Keeping your actual meals smaller helps keep your metabolism burning healthily and will allow you to more efficiently consume higher levels of calories for mass gain. Try these:
- Breakfast at 7 AM
- Snacks at 9 30 AM
- Lunch at 12 PM
- Snacks at 2 30 PM
- Dinner at 5 PM
- Late snacks at 7 30 PM
- Pre- bed snacks at 10 PM
For every meal, my aim would be to have minimum 30 grams of proteins along with 45 grams of complex carbs. At the same time, it should include 10 to 15 grams of good fats as well. The possible food product which you can have for the sake of getting the dosage include
- Protein steaks
- Whole grain pasta
- Brown rice
- Wheat bread
At the top of this, there is absolutely no limit to a number of fruits and vegetables you should eat.
At nighttime, try and avoid carbs as much as possible in the cutting phase. Starches are your enemy in any fat loss efforts. Night time carbs can increase the amount of body fat as your rate of metabolism tends to drop toward the day end.
This will help you put on the extra weight so that you can achieve the right Brad Pitt weight that you want to have.
Once you have done the same, now your focus should be to shed the extra fat and build it into muscles. You have to keep the level of protein very high and I would advise you to cut down the carbs a little too.
However, you need to be sure that you are providing ample energy to your body for the sake of carrying out the diet.
At this point, high-intensity interval training will serve you best as you seek to maintain your muscle mass and improve your body fat percentage and composition.
So there’s our take on the Brad Pitt Troy workout. Hopefully, this gives you an idea of how to achieve the cut physique Pitt has without sacrificing muscle size.
Put in that extra workload and make sure you are providing your body the enough time to recuperate and grow, whether you’re bulking or cutting.
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