Chris Hemsworth's Muscle Gain Diet Plan
Translated by
ScribdTranslationsChris Hemsworth's Muscle Gain Diet Plan
Translated by
ScribdTranslationsHour Monday Tuesday Wednesday Thursday Friday Saturday
Example of a diet for a training day
Food 1 - ¾ cup of oat flour combined with 1 tablespoon of butter
natural peanut, cinnamon and zero-calorie sweetener, 3 whole scrambled eggs or 1 serving of
whey protein combined with 1 cup of skim milk.
Meal 2 - 1 cup of Greek yogurt, 50 grams of mixed nuts.
Food 3–120-180 grams of turkey or chicken, 2 slices of whole grain bread or Ezekiel bread, 2
tablespoons of low-fat mayonnaise or mustard, tomato, lettuce, and 2 slices of cheese
low in fat, 1 banana, apple or fruit of your choice.
Food 4 - (Pre workout) 1 scoop of apple flavored whey protein combined with 1
cup of skim milk.
Meal 5 - (Post workout) 500 ml of Gatorade or PowerAde, 1-2 tablespoons of protein
of whey combined with 1 cup of skim milk.
Meal 6–180-250 grams of lean beef, fish, chicken, or turkey, 1 cup of vegetables
mixed or any vegetable of your choice (green, preferably leaves), 1 medium sweet potato or
1 ½ cups of cooked rice, salad of choice with 2 tablespoons of oil.
Example of a rest day diet
Food 1 - ½ cup of oat flour combined with 1 tablespoon of butter
natural peanut, cinnamon and zero-calorie sweetener, 3 whole scrambled eggs or 1 serving of
whey protein combined with water.
Food 2 - 1 cup of Greek yogurt, 50 grams of walnuts.
Food 3–120-180 grams of turkey or chicken, 2 slices of whole grain bread or Ezekiel bread, 2
tablespoons of low-fat mayonnaise, lettuce and 2 slices of low-fat cheese, 1
banana or apple.
4 - 1 apple, 1 scoop of whey protein mixed with 1 cup of milk
skimmed.
Food 5–150-220 grams of lean meat, fish, chicken or turkey, 1 cup of mixed vegetables
or any vegetable of your choice, ½ cup of medium sweet potato or ¾ cup of cooked rice.
Choice salad with 2 tablespoons of oil-based dressing.
Part 1: gain muscle.
First week:
4 series of 6 repetitions each
Second week:
4 sets of 8 repetitions each.
Third week:
4 sets of 12 repetitions each.
Fourth week:
4 sets of 6 repetitions each.
For weeks 5 to 8, the program is repeated.
Session 1: Back and Chest
Bench press.
Inclined row with one arm.
Weighted pull-up.
Weighted pull-up.
Session 2: Legs
Barbell squat.
Deadlift.
Hamstring curl on machine.
Session 3: Arms
Chin up with weight (the head must pass the bar).
Barbell lift with weight on bench.
Part 2: four weeks to lose fat.
Michael said that after gaining muscle mass, it was necessary
whatHemsworthofthat new weight, for which he worked with
Russian kettlebells, a tractor tire, sprints, ropes, and functional exercises
to lose fat and thus look more 'strong'.
Circuit 1
Based on Tabata routines: 20 seconds of maximum effort and 10
seconds of rest.
Four rounds of squats with double kettlebell.
Eight Olympic lifts.
Circuit 2
Kettlebell swings: 30 seconds with both hands, 30 seconds with the
right hand, 30 seconds with the left hand 30 seconds
alternating.
Kettlebell lift. 5 with the right, 5 with the left, 4
4 with the right, 4 with the left, 3 with the right, 3 with the left, 2
2 with the left, 1 with the left and then 5 with each.
side to make a total of 60.
Circuit 3
5 minutes of Turkish lifts.
Two sets of 5 windmills with kettlebells, one with each arm.
Diet: Quality proteins and carbohydrates
Thor had to change his diet and increase his caloric intake to
3,500 calories per day, so he paid attention to the quality of his proteins, and,
surprisingly, he/she did not cut carbohydrates.
According to the siteMuscle and Strengththe actor's diet was:
Proteins
Whole eggs, chicken, blue fish, red meat, and shakes of
proteins.
Carbohydrates
Broccoli, spinach, kale, brown rice, oats, quinoa, and potatoes.
Fats
Butter, avocados, coconut oil, and nuts.
Rest
To intensify the workout and allow the diet to work, he had to train.
seven days, with two days of rest (which he used to study his
lines and improve their performance). During the shooting days, he cut one of his
two sessions, and only trained in the mornings.
DAY 1: CHEST, TRICEPS
EXERCISES SERIES REPETITIONS
Decline bench press 4 6-8
Triceps extension 4 6-8
Bench press 4 6-8
Inclined bench press 4 6-8
Funds in parallel 4 6-8
Peck Deck Openings 4 6-8
Press France 4 6-8
25 minutes of running on the treadmill
DAY 2:LEGS
EXERCISES SERIES REPETITIONS
Leg press 4 6-8
Barbell Squat 4 6-8
Deadlift with barbell 4 6-8
Leg extensions 4 6-8
Dumbbell lunges 4 6-8
15 minutes of jumping rope
DAY 3:BACK,BICEPSYSHOULDERS
EXERCISES SERIES REPETITIONS
Barbell shoulder press 4 6-8
Barbell bicep curl 4 6-8
One-handed rowing 4 6-8
Hammer curl 4 6-8
Low pulley rowing 4 6-8
Front pull-down pulley 4 6-8
Bird sitting with dumbbells 4 6-8
20 minutes on the elliptical
DAY 4ABSYCARDIO
EXERCISES SERIES REPETITIONS
Abs with fitball 4 6-8
Hanging leg raises 4 6-8
Abs in declined bank 4 6-8
Dumbbell obliques 4 6-8
Cable high pulley abs 4 6-8
Extensions 4 6-8
25 minutes of medium intensity tape
Diet
Their diet was, in both phases, muscle gain and fat loss
fat with whey protein shakes (protein), steaks
chicken and slow-absorbing carbohydrates. Their meals were divided into
small portions every two or three hours. On the other hand, the consumption of
sugar was reduced to a minimum, as it consisted of burning quickly
carbohydrates, contributing to the increase of fat mass.
Do you want to become a Norse god?
Here is an example of Chris Hemsworth's daily diet plan that helped him
gain 15 kilos of muscle to become Thor.
BREAKFAST
1 cup of oat flour
BANANA 1
UVAS 1/2 CUP
SKIM MILK
EGG WHITES 4
EGG 1
CHEESE 50 GRAMS
PROTEIN SHAKE
ORANGE JUICE
LATE BREAKFAST
TURKEY ROLL
COTTAGE CHEESE
MIXED NUTS
YOGURT
PROTEIN SHAKE
APPETIZERS
DRIED MEAT
LUNCH
CHICKEN BREAST 3
BROWN RICE 100 GRAMS
BROCCOLI 1 CUP
Beans 1 cup
1 glass of fat-free milk
SCENE 1
SALMON 3 FILETS
QUINOA 100 GRAMS
ASPARAGUS 100 GRAMS
YOGURT
SKIM MILK 1 GLASS
SCENE 2
BOILED EGGS 2
INTEGRAL BREAD 2 SLICES
PROTEIN SHAKE
This was one of the many diets he/she undertook before filming, in case of
wanting to imitate her consider changing the amounts because each body
has specific needs.