Christian Bale American Psycho Workout & Nutrition Plan – 3 Guides

To get into “Greek god” shape for American Psycho, Christopher Bale stuck to a strict workout, eating, and resting schedule.

Many people think that his body is the epitome of manliness. He has big, broad shoulders; washboard abs; an attractive v-tapering back; and a low body fat percentage.

So the number one question is, “How do I get this body?”

This article will answer that question. There won’t be any filler or false promises, just facts that have been proven by sports scientists and a report that has been recommended by the best personal trainers and nutritionists from around the world.

The Workout Program

This part of the article will be split into three parts:

– The Tongue
– Exercises
– Make a workout plan.

These three things are important for getting the most muscle growth, which is what we want.

Building strong, robust muscle.

Christian Bale American Psycho Workout & Nutrition Plan

Terminology

Compound exercises are moves that work out more than one muscle group at the same time.

Why do these things matter?

Compound exercises build the most muscle mass in the shortest amount of time, which means they burn the most calories.

Here are some examples of compound moves:

  • Bench press – Muscles worked; Pec’s, Triceps, Front deltoids.
  • Squat – Muscles worked; Quadriceps, hamstrings, glutes, and core.
  • Deadlift – Muscles worked; Quadriceps, lats, erectors, glutes, and hamstrings.
  • Shoulder press – Muscles worked; Front deltoids, Triceps.
  • Pull-ups – Muscles worked; Lats, trapezius muscles, biceps, and forearms.

Accessory exercises are movements that isolate one muscle group.

Why are these important?

Accessory exercises are a great way to bring up weak muscle groups that need more time under tension because their compound exercises aren’t stimulating them enough.

Most people are genetically predisposed to build more muscle in certain muscle groups than in others.For example, if the same muscle stimulation was used on two different people, their bodies would not grow the same amount of muscle because of their genes.

But you shouldn’t put accessory exercises at the top of your list because the time you spend on them doesn’t lead to the most muscle growth. On the other hand, compound movements should be given more attention because they build the most muscle mass in the least amount of time.

To sum up, to get the most muscle growth and stimulation, do your compound exercises first and then your accessory exercises.

Some examples of extra moves:

  • Tricep pushdown  – Muscles worked; Triceps.
  • Bicep curls – Muscles worked; Biceps.
  • Leg extension – Muscles worked; Quadriceps.
  • Leg curl – Muscles worked; Hamstrings.
  • Hammer curls – Muscles worked; Brachioradialis.

High-intensity interval training is what HIIT cardio is short for.

This means getting your heart rate very high for a certain amount of time, then taking a break to bring it back down.

Why is it important to do HIIT cardio?

Almost every professional athlete does HIIT cardio because it helps them burn the most calories in the shortest amount of time. HITT can burn more than twice as many calories as steady-state cardio.

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Example Of A HITT Cardio Session

  • 1-minute slow jog
  • 1-minute jog
  • 30 seconds walk
  • 1-minute moderate run
  • 30 seconds walk
  • 1-minute run
  • 30 seconds walk
  • 1-minute hard run
  • 30 seconds walk
  • 1:30-minute hard run
  • 1-minute wal

Christian Bale American Psycho Workout & Nutrition Plan

Exercises

If you want to do the “Killers” workout program, you need to know how to do the following exercises:

To be as safe as possible when doing these exercises and to get the most muscle growth out of them, you need to know how they work. Your muscles will contract more effectively if you use proper form.

Rep Ranges

Reps, also called repetitions, are a fixed number that shows how many times you do an exercise in a row.

For example, when you do bicep curls, the first part of the movement where you lower the weight is called the eccentric contraction because the muscle is getting longer. The second part of a bicep curl, called the concentric part, is when the muscle contracts and shortens as it goes back to the top of the movement. This is one rep, or repetition.

There is no best rep range; it depends on your goals. Our goal is to build muscle, so we want to stay in the 0–15 rep range.

  • 1-5 – Studies and modern research show us that the best range to build strength is 1-5 reps, making the muscle denser and thicker.
  • 5-15 – Studies and modern research also show us that moderate weights maximize muscle mass potential as this rep range induces an immense amount of time under tension to the muscle. 15+ is considered endurance.

Sets

Sets are groups of a certain number of reps that are done one after the other.

For example:

Bicep curls – 3×15

This means 3 sets of 15 repetitions with adequate rest times in between sets.

1 set = 15 reps.

Rest Times

Rest times depend on the exercise and the number of reps you’re doing.

Because of how hard they are to do, compound exercises usually require more rest time. For example, a bench press 55 would need 2–5 minutes of rest.

Most compound exercises are done between 1 and 5 times, which means that the rest time between sets should be between 2 and 5 minutes.

Most of the time, accessory exercises don’t need as much rest because they only work one muscle group at a time. For example, triceps pushdowns 412 would need 1-2 minutes of rest.

Most accessory exercises are done between five and fifteen times, which means that the rest time between sets should be between 1 and 2 minutes.

Ensure you have:

– Clicked, watched, and practiced all the exercises.

– Understood sets reps and rest times to follow the program effectively.

You’re ready to start now that you know what you need to know to follow the program.

Nutrition

Even though a good exercise plan is important, nutrition may be the most important part of getting into Greek god shape.

To fully understand nutrition, you need to know about these two things:

  • Calories
  • Macro & Micronutrients

Calories

Calories measure the amount of energy in things like food and drinks. Our bodies require this energy to function and exercise.

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When you eat more calories than you burn, you gain weight because your body has extra energy, which it stores as fat.

We lose weight when we have a calorie deficit, which means that our bodies have burned more calories than they have taken in. This means that our bodies have to get fuel from somewhere else, like fat.

How can I figure out how many calories I’m burning?

Even if you don’t believe it, we burn calories just by being alive.

Christian Bale American Psycho Workout & Nutrition Plan

You burn calories just by breathing; everything you do burns calories. BMR stands for the basic metabolic rate of our bodies, which shows how many calories you burn just by being alive.

You can use a BMR calculator to figure this out.

For example:

If you are 25 years old, 180 cm tall, and weigh 60 kg, you will burn 1,605 calories every day before you exercise.

If you stick to the plan, you’ll work out 5–6 times a week and burn 2,769 calories every day.

Macronutrients

The three main sources of energy for our bodies are macronutrients, which are:

  • Carbohydrates (4 cals per g) – Essential for your body as carbs turn into glucose to give your body energy to function.
  • Fats – (9 cals per g) –
    Fats are vital for your body; they aid heavily in satiation, protecting your organs, and absorbing nutrients.
  • Proteins (4 cals per g)

Protein is the most important thing to us because it is responsible for:

  • Getting stronger bones, muscles, skin, hair, and nails.
  • Putting your muscles back together and growing muscle fibres that have been torn when you work out
  • Protein also controls many hormones, which is important when your cells are always repairing and growing.

For the most muscle growth, you should eat between 0.6 and 1 g of protein per lb of body weight. For example, a 176-pound man needs between 105 and 176 grams of protein.

The best places to get protein are:

  • Egg – 13g protein per 100g
  • Milk – 8g protein per 100ml
  • Yogurt – 10g protein per 100g
  • Fish(cod, basa, tilapia) –18g protein per 100g
  • Chicken and turkey (breast, legs, wings) – 31g protein per 100g
  • Soya – 13g protein per 100g

Micronutrients

Vitamins and minerals make up micronutrients. Small amounts of micronutrients are needed by our bodies. They help with:

  • Producing enzymes.
  • Hormone Regulation.
  • Absorption of macronutrients.

There are many micronutrients that all play a part in keeping us healthy. The ones that are most important to us and will help us reach our goals are:

  • Magnesium – Aids in relaxing muscles and preventing cramps.
  • Beta-alanine – Aids in fighting lactic acid buildups preventing fatigue/cramps.
  • Vitamin C – Major role in producing collagen, the foundation for bone formation.
  • Zinc – Aids in digestion, metabolism, and boosting the Immune system.
  • Vitamin D – Major role in maintaining strong bones.
  • Iron – Aids in making your blood efficiently oxygenated.
  • Vitamin B12 – boosts metabolism and improves coordination

There are a lot of vitamin supplements on the market that promise the world. All you need is a healthy, varied diet with foods like:

Christian Bale American Psycho Workout & Nutrition Plan

  • Avocado
  • Lentils
  • Beetroot
  • Kale
  • Sweet Potato

Vegetables and fruits in any form, as well as steamed or boiled smoothies, are all great. They are low-calorie dense, which means they fill you up for fewer calories.

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Diet

Everyone will start from a different place. Some people will want to lose weight, gain weight, or even stay the same size and shape.

The next three classes will teach you how to use calories to get the body you want.

Overweight

You want to lose some of your extra body fat and replace it with lean muscle mass.

Calories = Maintenance – 250 calories.

This will put you in a small calorie deficit, which will make sure you lose weight at a slow, steady pace and help you lose the most fat, not just water weight.

When the scale stops going down, you can either work out more or cut 100 calories from your diet.

Weight Gain

You want to gain some lean muscle while keeping your slim body.

Calories = Maintenance + 200 calories.

This will put you in a small calorie surplus, which is important as you give your body the fuel it needs to get bigger and stronger while making sure you don’t gain any extra fat you don’t need.

When the scale stops going up, you should add 100 more calories to your diet.

The BMI test will tell you if you are significantly underweight for your height and weight. If this is the case, calories = maintenance + 350 calories.

Maintenance

You want to change the composition of your body so that you have more muscle while remaining roughly the same weight.

Calories = Maintenance – 100 calories

This is the slow and steady approach, where you put your body in a small deficit to get rid of some fat while eating enough protein and nutrients to build strong, dense muscle.

Keeping A Diet Log

A diet log is a great way to keep track of what you eat. You can write or type this. Just write down what you eat and watch the calorie counter. You can do this by looking at the nutritional value label.

Christian Bale American Psycho Workout & Nutrition Plan

Male 160lbs

Trains 4x a week
Calorie maintenance: 2515 cals
Goal: Lose weight
Deficit = 215 cals

Monday
Breakfast4 boiled eggs, 3 pieces of toast
LunchJacket potato with tuna, sweetcorn, and salad
DinnerChickpea and spinach curry  (retail cooking sauce) with brown rice
SnacksGuacamole and 1/2 wholemeal pitta bread 4 squares of dark chocolate
DrinksSmall glass (150ml) orange juice

 

3L water

Total calories2300

Final Thoughts

Whether you’re just starting out with fitness or you’re a pro, the whole point of being fit is to feel good in your own skin, which boosts your confidence and overall quality of life.

This article has talked about the two parts of fitness: working out and eating right. When it comes to fitness, one size does not fit all, so you need to try different things and find a way to fit fitness into your routine or lifestyle so that it can last for the rest of your life.

Before starting any workout regime, always consult with a health professional or doctor if you are new to exercise or have any chronic or acute conditions that will inhibit your ability to exercise.

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