Hollywood actors going on extreme muscle-building plans to gain muscle for action roles is nothing new. Hugh Jackman, Christian Bale, Chris Hemsworth and Robert DeNiro are just some of the names who have bulked up, or leaned out, to get in character and look the part on the big screen. Recently, Bradley Cooper added his name to the list when he packed on nearly 40 pounds of muscle to transform himself from everyman to Navy SEAL to play the part of Chris Kyle in American Sniper.
Cooper employed two-a-day workouts and a (roughly) 6,000-calorie diet to reportedly go from 185 pounds to 225 in just 10 weeks. Cooper’s training split included compound, Olympic-style movements like deadlifts and squats for his morning workouts along with more traditional compound exercises.
How hard is it to get in 6,000 calories a day? Check out the sample diet below. Keep in mind that Cooper went on record in saying his goal wasn’t to get lean or sinewy – his mission was looking the Chris Kyle, who the actor described as looking like a “bear.”
SAMPLE 6,000 CALORIE MASS GAINING DIET
Meal 1
1 cup oatmeal
2 whole eggs
8 egg whites
½ cup shredded cheese
½ cup raisins
Meal 2
8 oz chicken breast
2 cups Basmati rice
1 tbs Olive Oil
Meal 3
8 oz top sirloin
10 oz baked potato
½ cup shredded cheese
1 tbs sour cream
4 tbs steak sauce
Meal 4
8 oz chicken breast
2 cups whole wheat pasta
½ cup marinara sauce
1 medium salad
1 cup croutons
4 tbs low-fat Italian dressing
Meal 5 (post workout)
Whey Protein Shake (40g)
2 tbs natural peanut butter
1 medium banana
2 cup 2% milk
Meal 6
8 oz chicken breast
8 egg whites
2 cups Basmati rice
American Sniper tells the story of US Navy SEAL sniper Chris Kyle, who became the most lethal marksman in US military history with 160 confirmed kills. The movie was nominated for six Academy Awards, including Best Picture, Best Adapted Screenplay and Best Actor for Cooper.
