Chris Evans Workout Routine and Diet Plan
If you want Captain America’s body, you need Chris Evans’ workout and diet plan.
In this week's episode, we'll take a look at Chris Evans’ Diet and Workout Routine. A special shoutout to Ranjith Ragava who recommended that I cover Henry Cavill. If you have a favorite celebrity that you’d like me to cover, let me know in the comments below.
Christopher Robert Evans or better known as Chris Evans is an American actor and filmmaker, best known for portraying superhero roles, such as Captain America in the ‘Marvel Cinematic Universe’ and the Human Torch in the ‘Fantastic Four’ film franchise. Although he has also tried his hands at playing dramatic and romantic roles, it is his superhero roles which earn him the most acclaim. Starting his career as a model, he soon ventured into television and played minor roles in a few series. His film career started at around the same time his television career took off.
Watch this on YouTube:
Initially he was only able to get a supporting role in movies, but being the sincere guy that he is, he portrayed each of the roles with the utmost dedication irrespective of the screen time he was given. His determination soon paid off and he soon found himself portraying the Human Torch in ‘Fantastic Four’ which established his reputation as a credible actor. His career touched greater heights when he was offered the title role in ‘Captain America: The First Avenger’ in which he once again proved his tenacity.
Boston-born Chris Evans grew up in a neighbouring suburb and demonstrated a love of acting from a young age. He attended the Lincoln-Sudbury Regional High School where he often participated in school stage productions. His portrayal of the character Leontes in ‘The Winter's Tale’ earned him much praise from his drama teacher. His acting experience in school plays convinced him to pursue a career in this field. I’m sure his mother’s job at a youth theater also influenced his choice to be an actor. He also starred in Biodiversity - Wild About Life! An educational video back in 1997.
After graduating from high school, he moved to New York City and attended classes at the Lee Strasberg Theatre and Film Institute. He made his big-screen debut in the 2000 family drama, “The Newcomers.” That led to a role in the 2001 parody “Not Another Teen Movie” and then the 2004 comedy-heist flick “The Perfect Score.”The following year, he played Johnny Storm aka Human Torch in “The Fantastic Four.”
Chris Evans is best known for portraying the Marvel Comics character of Steve Rogers Or Captain America in the films in the Avengers movie franchise. He first played the character in the 2011 film ‘Captain America: The First Avenger’ and has since reprised the role many times. It was his association with the character that made Evans a much popular figure and a household name in America.
In fact, he wasn’t so set on doing the movie role at the start since it was a 6 movie bundled deal and he was worried that it might take away from other aspects of his life.
But in addition to his most iconic role, Evans recently starred in hit films such as “Knives Out.” He’s also a producer, director, and a founding member of the political website and app A Starting Point. Suffice it to say, the man keeps busy and that’s before we even get to his Captain America workout and diet plan!
Back to 2010, When Marvel Studios was courting Evans for the role of Steve Rogers, aka Captain America. He was initially hesitant to accept the job, but he eventually accepted it, changing the course of his career in the process. You guys would be shocked to hear the stars names who auditioned to play Captain America, but as it turned out, Chris was destined to be the ‘first avenger’.
Captain America has appeared in nine MCU films so far, in various roles. Chris Evans' character has a chiseled physique thanks to his workout and diet regimen.
I mean: We all love that scene from The First Avenger where the skinny but brave soldier, Steve Rogers, became shredded, and we wondered “how did they make him look Jacked like that?”
Photoshop, some camera-magic? Nope. Of course he wasn’t that skinny! But he was that muscular! Chris had to workout and follow a strict diet to prepare for the role. Let’s find out exactly what he did for the role.
Chris Evans’ Workout Mindset
When preparing for the role, the actor loaded up on lean protein and other healthy foods before crunching calories at the gym. Helping along the way was world-class personal trainer Simon Waterson, who always takes a calculated approach toward fitness.Chris Evans Workout for Captain America
When maximising the potential of his body, Chris Evans underwent a rigorous training regimen. Strength-building was key and trainer Simon Waterson implemented high-weight/low-rep sets of popular compound lifts. That included squats, deadlifts, incline bench presses, weighted dips, and chin-ups. And the man knows how to pack in the heat.
Evans also performed a number of bodyweight moves, plyometrics such as squat-to-box jumps, and gymnastics. According to Waterson, Not only did this “fire up his fast-twitch muscle fibres” and improve flexibility, but it kept the actor’s heart rate high and optimal throughout each workout.
Waterson went on to say, “Chris had done some weight training before, but as with a lot of guys it had been focused on the vanity muscles of the chest, arms and abs…These guys are always amazed when I point out that they have muscles on the backs of their bodies too. But Chris was great to train. He understood the importance of a balanced physique. I had to work him hard but at a sensible pace – I couldn’t afford to have him sidelined for four weeks with an injury.” So I'm sure he puts in a little time for fun here with his dog and there and takes it easy on himself.
The lean and muscular star performed gym exercises and workouts for 5 days each week. He followed a split routine exercise plan, in which he trained one body part each day. This way, he got ample time to rinse and repeat the exercises. He was also able to exercise without straining or over exercising any body muscle. Ready to have a look at his daily workout plan!?
Chris Evans’ Workout Routine
Monday: Lower Body
Squats – 3 sets of 5 reps
Deadlifts – 3 sets of 5 reps
Jump squats – 2 sets of 12 reps
Box jumps – 2 sets of 10 reps
Lying leg curls – 2 sets of 12 reps
Standing machine calf raises – 2 sets of 15 reps
Tuesday: Upper Body
Military press – 3 sets of 5 reps
Incline dumbbell press – 3 sets of 5 reps
Pull-ups – 3 sets of 12 reps
Z press – 3 sets of 8 reps
Push-ups – 3 sets of 12 reps
Inverted rows – 3 sets of 12 reps
Wednesday: Rest and Recover
Yoga or light cardio
Balance beam exercises
Thursday: Legs
Trap bar deadlifts – 3 sets of 5 reps
Front squats – 3 sets of 5 reps
Leg press – 3 sets of 12 reps
Seated leg curls – 2 sets of 15 reps
Jumping lunges – 2 sets of 15 reps per leg
Seated calf raises – 2 sets of 15 reps
Friday: Upper Body
Bent over rows – 3 sets of 5 reps
Incline bench press – 3 sets of 5 reps
Kneeling shoulder press – 3 sets of 5 reps
One-arm dumbbell row – 3 sets of 12 reps
Dips – 3 sets of 15 reps
Chin-ups – 3 sets of 15 reps
Saturday: Rest and Recover
Yoga or light cardio
Balance beam exercises
Sunday: Arms and Abs
Planks – 3 sets at 30 seconds per set
Sit-ups – 3 sets of 15 reps
Bicycle crunches – 3 sets of 15 reps
Lying floor leg raises – 3 sets of 15 reps
Weighted crunches – 3 sets of 10 reps
Dumbbell curls – 2 sets of 10 reps
Overhead dumbbell extensions – 2 sets of 10 reps
Barbell curls – 2 sets of 10 reps
Skullcrushers – 2 sets of 10 reps
Chris Evans’ Diet Plan
When preparing for the role, the actor loaded up on lean protein and other healthy foods before crunching calories at the gym. It's a technique that allowed him to bulk up when duty called, which was a lot in the run-up to "Avengers: Endgame."
In order to maintain his weight, of 200 pounds, and muscles, Chris Evans ate lots of nuts, protein (in the form of vegetarian and non-vegetarian food) and other healthy food.
Waterson said: ‘The biggest challenge for Chris was eating enough to put on muscle but avoid storing any excess energy as fat. We relied on low-carb protein shakes in between meals and snacks such as fruit and nuts.
Chris Evans succeeded in gaining muscle mass without any increase in his body fat deposits as he frequently consumed low carbohydrate protein shakes between his daily meals. His snacks did not consist of any junk food item as he ate fruits and nuts for snacks. He incorporated BCAA or Branched Chain Amino Acid supplements in his diet plan so that the muscle breakdown is minimized. BCAA also helps in the growth of muscles. He took glutamine supplements during every meal so that his muscles are not burned by his body for energy. Apart from these, he had omega 3, 6 and 9 fatty acids in order to make his body capable of fighting the harmful radicals.
Chris Evans Workout for Captain America
Here is Evans’ daily diet plan:
Breakfast
Bowl of porridge
dark berries
walnuts
Morning snack
Whey-based protein shake
Pre-workout snack
Apple
Almonds
Post-workout snack
Whey-based protein shake
Lunch
Chicken salad
Brown basmati rice
Dinner
fish, chicken, or beef
veggies
Before bedtime
Protein shake - primarily casein
So, do you think you've got what it takes to build your own Captain America physique? Let me know in the comments section. As always, I welcome your suggestions for who I should feature next. Thank you for reading this episode, if you want to see how celebrities get in shape make sure you like and subscribe to this article and channel since that’ll help us make more content like this for you to enjoy!