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Probably Not Dana White
Join Date: Aug 2005
Location: Every man's nightmare
Posts: 4,505
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Training Like The Punisher
We see these dudes in the movies who are all buff and ripped up, and we hear that they got into that shape in a very short period of time (relatively speaking). Brad Pitt in Fight Club, Tobey Maguire for Spider-Man, etc.
Obviously they're not that realistic for the average guy who can't devote his life 24-7 to trying to transform his body. Some of us still have to work and go to school and have social lives, etc.
I came across this article on how Thomas Jane got into shape for The Punisher. I'm not advocating or condemning any specific part of this program, either the diet or the workouts, but it's interesting to read some details about what was involved:
Each day, Tom Jane scarfed 2,000 to 2,500 calories broken down into eight small meals when he was training to star in the movie The Punisher. But it was how those calories were divided that helped him blast 5 inches off his waistline.
"For the first 2 weeks, the percentage of daily calories I got from fat was around 10 percent," says Jane. "After that, 30 percent of my calories were from fat."
Says his trainer, John MacLaren, "The first 2 weeks of any aggressive diet plan typically yield amazing results, but if you maintain the regimen for too long, you start cannibalizing muscle tissue and slowing down how fast you burn fat."
After 6 weeks at 30 percent, Jane went back to 10 percent for 2 weeks and continued that cycle.
Super diet power
8:00 a.m.
24-32 oz water (during his 1-hour cardio session)
9:00 a.m.
20 oz protein shake
300 calories
10:00 a.m.
Breakfast 4-5 egg whites
3 servings vegetables of any kind (cooked with eggs as omelette)
175 calories
12:00 p.m.
20 oz complex-carbohydrate drink
1 banana
24-32 oz water
480 calories
2:00 p.m. Lunch
20 oz complex-carbohydrate drink
40 grams (g) protein either chicken or fish)
4 servings vegetables
400-425 calories
3:00 p.m.
1 banana or 1 serving grapes
80 calories
4:00 p.m.
24-32 oz water
10 oz complex-carbohydrate drink
200 calories
6:00 p.m. Dinner
40 g protein (one serving of either chicken, fish,or beef)
4 servings vegetables
10 oz complex-carbohydrate drink
24-32 oz water
400-425 calories
9:00-10:00 p.m.
1 banana
20 oz protein shake
16 oz water
250 calories
TOTAL CALORIES: 2,000-2,500
4-day-a-week total-body plan
Tom Jane's twice-a-day, hour-long weight-training workouts were broken up into the following 4-day-a-week total-body plan when he prepared for the movie The Punisher:
Day 1, chest and biceps
Day 2, quadriceps and calves
Day 3, back and triceps
Day 4, shoulders and hamstrings.
The secret power
The twist was that trainer John MacLaren would make him do the same workout twice a day. Jane hit the weights in the morning, then rested at least 5 hours before repeating the weight routine, to fatigue his muscles into growing. And grow they did. "In 9 weeks, he went from 70- to 105-pound dumbbells in the chest press and raised his 10-repetition total in the leg press from 550 to 1,050 pounds," says MacLaren.
For the mere mortal
For those of us not training for a million-dollar action role, doing Jane's routine once a day is enough. Rest for 1 minute between all sets. After the weight workout, try his cardiovascular routine: a 5-minute warmup, then 30 to 50 minutes in your target heart-rate zone (150 to 155 beats per minute for Jane), and a 5-minute cooldown. Jane also performed four to eight sets of 40 to 150 ab exercises every day, though doing this twice a week will work just fine for us guys who live real-world schedules.
Wonder Twins power, activate!
Monday
Do four sets of 10 repetitions each: pec deck, 15-degree-incline dumbbell press, barbell bench press, dip, barbell curl, dumbbell curl, reverse curl.
Tuesday
Do four sets of 10 to 15 reps each: leg extension, leg press, parallel squat; then, three long sets of walking lunges. Next, do four sets of 12 to 15 reps of the standing calf raise and seated calf raise.
Thursday
Do 10 to 15 reps per set: lat pulldown (three sets), front pulldown (three sets), neutral-grip one-arm row (four sets), wide-grip seated row (three sets). Then do 10 reps per set: lying triceps extension (three sets), triceps pushdown (four sets), V-bar triceps pushdown (three sets), reverse triceps extension (four sets).
Friday
Do 10 reps per set: dumbbell shrug (four sets), barbell shrug (two sets), dumbbell seated military press (four sets), lateral raise (three sets), front raise (three sets), reverse fly (three sets), lying hamstring curl (three sets), one-leg hamstring curl (three sets), straight-leg deadlift (four sets). Rest up for Monday.
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