View Full Version : Brad Pitt Fight Club Diet and Workout Routine


SirTomJones
09-30-2010, 07:50 PM
Here are the exercises that made up his Fight Club workout.

3 sets of each exercise, taking approximately 60 seconds of rest between each set. Pitt used a weight challenging enough that he could successfully complete 15 reps, no less (with the exception of pushups and pullups), but be fatigued on the last rep. Proper form was maintained throughout.

Monday - Chest

25 pushups

Nautilus chest press

Nautilus incline press

Pec deck machine (chest fly)

Tuesday - Back

5 pullups

Seated rows

Lat pulldowns

T-bar rows

Wednesday - Shoulders

Arnold dumbbell press (like a military press, but start the action with palms facing in and end the action with palms facing out)

Lateral raises

Front raises


Thursday - Biceps/Triceps

Nautilus curl machine

EZ cable curls

Hammer curls

Tricep pushdowns

Friday - Cardio

Walking or (preferably) running on the treadmill for 45 minutes at 65% to 75% of your maximum heart rate

Saturday/Sunday Rest

Nutrition & Diet

Brad's diet is the most important aspect when it comes to getting him in shape for a role. Don't just think he trains hard in the gym, his diet accounts for much of his success in achieving the physique produces. For his Fight Club role Pitt took on a very strict and consistent diet eating six small meals a day which included a Whey Protein Powder and on occasion some protein bars, no other supplements were used by Pitt, however much of his nutrition came from whole foods high in protein like Chicken, Turkey, Fish, Lean Meat, Eggs and Cottage Cheese. Carbohydrates were very clean and included Wholewheats and Grains, Green Vegetables, Oats and Rice Cakes, which were then tapered off in his last two meals of the day.

Breakfast would be: 6 eggs, 6 whites, 7 yellow and 75g of oatmeal with raisins. Occasionally Pitt would replace the eggs with a Protein Shake if his schedule was tight.

Midmorning snack: Tinned Tuna in Wholewheat Pitta Breads

Lunch: 2 x Chicken Breasts, 75-100g Brown Rice or Pasta and green veggies

Mid-afternoon snack [Pre-Workout]: protein bar or Whey Protein Shake and a Banana

Post Workout: Whey Protein Shake and a Banana

Dinner: Grilled fish or chicken, brown rice or pasta, vegetables, and salad.

Evening Snack: Casein Protein Shake Protein shake or Low Fat Cottage Cheese (Slow Release Protein)




http://stronglifts.com/wp-content/uploads/brad-pitt-fight-club.jpg



What you make of it?

SBleeder
09-30-2010, 08:06 PM
http://i878.photobucket.com/albums/ab348/AtzenPower507/Homo.jpg

SirTomJones
09-30-2010, 08:06 PM
http://i878.photobucket.com/albums/ab348/AtzenPower507/Homo.jpg

haha but could you do it?

Rabbit ♠
09-30-2010, 08:26 PM
****'s weak man.

Why would anyone strive to be skinny. Dude weighed like 150 for that movie. Lol. No guy should want to weigh 150 unless he's a fighter.

Bastian Loc
09-30-2010, 08:33 PM
I doubt that is really what he did. Anyway, he was skinny as **** in that movie and a lot of the "ripped" look had more to do with the way the film was lit than anything else.

BTW, gay thread.

SirTomJones
09-30-2010, 08:51 PM
I doubt that is really what he did. Anyway, he was skinny as **** in that movie and a lot of the "ripped" look had more to do with the way the film was lit than anything else.

BTW, gay thread.

You know you couldn't do this ****.

MidnightSpecial
10-01-2010, 02:47 AM
dont forget he has the genes of an ectomorph

the most important thing of all

SBleeder
10-01-2010, 09:23 AM
haha but could you do it?

You mean could I train arms on a separate day and completely ignore legs? Yeah, I could do that.

SBleeder
10-01-2010, 09:24 AM
****'s weak man.

Why would anyone strive to be skinny. Dude weighed like 150 for that movie. Lol. No guy should want to weigh 150 unless he's a fighter.

Didn't this used to be a boxing site?

josh-hill
10-01-2010, 09:26 AM
that looks like an incredibly easy workou. what am i missing?

El Protagonista
10-01-2010, 09:40 AM
that looks like an incredibly easy workou. what am i missing?

I don't know, but I can tell you what that workout is missing.

Legs lol

SirTomJones
10-01-2010, 11:48 AM
You mean could I train arms on a separate day and completely ignore legs? Yeah, I could do that.

No I mean could you get your ass to do that exact workout and exact diet. I guarantee you would struggle.

Gordon Gekko
10-01-2010, 12:09 PM
I highly doubt that was his routine. First of all, that workout looks incredibly easy. Pitt must have been starving to look like that on that ****ty of a workout.

I find it odd this routine doesn't include an ab workout

Again, I highly doubt this was Pitt's workout routine for the movie.

josh-hill
10-01-2010, 01:36 PM
well i might not be able to keep up the diet but just so you know my workout is
a mile run to warmup. do it in 7 mins.
Reverse cable flyes 5.5
Dipps
Chinups
Squats
Millitary Press
Bent over rows
Leg curls
Latt Pulldowns
DB press
Leg Extensions

i do that 3 times a week. box twice and do a heavy cardio session. i would say that is harder than what he did. although tbf my diet is not great. im aiming at 1800 cals a day but i am weak to chocolate.

One more round
10-01-2010, 09:42 PM
well i might not be able to keep up the diet but just so you know my workout is
a mile run to warmup. do it in 7 mins.
Reverse cable flyes 5.5
Dipps
Chinups
Squats
Millitary Press
Bent over rows
Leg curls
Latt Pulldowns
DB press
Leg Extensions

i do that 3 times a week. box twice and do a heavy cardio session. i would say that is harder than what he did. although tbf my diet is not great. im aiming at 1800 cals a day but i am weak to chocolate.

wtf. why???

Clegg
10-01-2010, 09:59 PM
No I mean could you get your ass to do that exact workout and exact diet. I guarantee you would struggle.

It's probably a lot easier if you don't have a job at that particular time and have financial security like Pitt.

A lot of people who try to get in shape or follow a certain diet end up failing because of their job/lifestyle/bank balance.

Squirtz
10-01-2010, 10:08 PM
the abs was the most noticeable why didn't they add those exercises?

SirTomJones
10-01-2010, 10:51 PM
It's probably a lot easier if you don't have a job at that particular time and have financial security like Pitt.

A lot of people who try to get in shape or follow a certain diet end up failing because of their job/lifestyle/bank balance.

personally I wouldn't touch this workout and diet.

Crazylegs77
10-01-2010, 11:14 PM
Here are the exercises that made up his Fight Club workout.

3 sets of each exercise, taking approximately 60 seconds of rest between each set. Pitt used a weight challenging enough that he could successfully complete 15 reps, no less (with the exception of pushups and pullups), but be fatigued on the last rep. Proper form was maintained throughout.

Monday - Chest

25 pushups

Nautilus chest press

Nautilus incline press

Pec deck machine (chest fly)

Tuesday - Back

5 pullups

Seated rows

Lat pulldowns

T-bar rows

Wednesday - Shoulders

Arnold dumbbell press (like a military press, but start the action with palms facing in and end the action with palms facing out)

Lateral raises

Front raises


Thursday - Biceps/Triceps

Nautilus curl machine

EZ cable curls

Hammer curls

Tricep pushdowns

Friday - Cardio

Walking or (preferably) running on the treadmill for 45 minutes at 65% to 75% of your maximum heart rate

Saturday/Sunday ***8211; Rest

Nutrition & Diet

Brad's diet is the most important aspect when it comes to getting him in shape for a role. Don't just think he trains hard in the gym, his diet accounts for much of his success in achieving the physique produces. For his Fight Club role Pitt took on a very strict and consistent diet eating six small meals a day which included a Whey Protein Powder and on occasion some protein bars, no other supplements were used by Pitt, however much of his nutrition came from whole foods high in protein like Chicken, Turkey, Fish, Lean Meat, Eggs and Cottage Cheese. Carbohydrates were very clean and included Wholewheats and Grains, Green Vegetables, Oats and Rice Cakes, which were then tapered off in his last two meals of the day.

Breakfast would be: 6 eggs, 6 whites, 7 yellow and 75g of oatmeal with raisins. Occasionally Pitt would replace the eggs with a Protein Shake if his schedule was tight.

Midmorning snack: Tinned Tuna in Wholewheat Pitta Breads

Lunch: 2 x Chicken Breasts, 75-100g Brown Rice or Pasta and green veggies

Mid-afternoon snack [Pre-Workout]: protein bar or Whey Protein Shake and a Banana

Post Workout: Whey Protein Shake and a Banana

Dinner: Grilled fish or chicken, brown rice or pasta, vegetables, and salad.

Evening Snack: Casein Protein Shake Protein shake or Low Fat Cottage Cheese (Slow Release Protein)




http://stronglifts.com/wp-content/uploads/brad-pitt-fight-club.jpg



What you make of it?

pretty basic


yeah the key would be having servants prepare your healthy meals and trainer standing with you making sure you doing the **** right and motivation :lol1:

Not to mention having no stress and nothing to do all day would help alot with that workout plan.

toehead
10-03-2010, 07:06 AM
that looks like an incredibly easy workou. what am i missing?

Nothing it is easy it was his 1500 calorie diet that did it NOT the routine

josh-hill
10-03-2010, 10:29 AM
@ ONE MORE ROUND . its because im trying to loose weight?

Journeyman
10-06-2010, 03:14 PM
i think we're forgetting the fact that this guy was working fulltime/OT acting in the movie.

I mean, how would he maintain the body throughout months of filming?....

Davis12
01-02-2013, 02:45 AM
Carbs food were very fresh and engaged Wholewheats and Feed, Natural Vegetables, Oats and Feed Sweets, which were then indicated off in his last two meals of the day.

dan_cov
01-02-2013, 02:53 AM
the abs was the most noticeable why didn't they add those exercises?



Abs come from diet and cardio/training. No direct ab work will do anything in terms of revealing your abs no matter how many sit ups or crunches you may do.

VIPrice
01-02-2013, 09:00 AM
Abs come from diet and cardio/training. No direct ab work will do anything in terms of revealing your abs no matter how many sit ups or crunches you may do.

not quite. If you cloned a person and had both people stick to the exact diet/sleep/exercise regime except for one neglecting ab exercises the person doing the ab exercises will have a much more noticeably defined abdominal region due to the enlarging of the muscles and reduction of body fat percentage vs reduction of body fat alone.
the second sentence i mostly agree with.

jaded
01-02-2013, 06:56 PM
No leg workout in that regiment...sounds pretty lame.

Young Money
01-02-2013, 08:03 PM
pretty basic


yeah the key would be having servants prepare your healthy meals and trainer standing with you making sure you doing the **** right and motivation :lol1:

Not to mention having no stress and nothing to do all day would help alot with that workout plan.

Yes, but what am I missing?

elfag
01-02-2013, 10:08 PM
that looks like an incredibly easy workou. what am i missing?


Have you ever seen brad pitt fat in his entire life? I mean he has been on camera for atleast the last 25 years and he has never had a gut. Hes a naturally skinny guy. Its in the genes

Danny Gunz
01-02-2013, 10:20 PM
No squats or deadlifts? And completely neglecting legs all together. No thanks

He just trained to have a low body fat

T.Horton
01-02-2013, 10:29 PM
what's wrong with the diet is what I would like to know. it's low fat, healthy. a bit high in cholesterol to be eating all those eggs in one shot, regularly but it doesn't look bad. at least not after glancing it over.

rampant
01-03-2013, 09:43 AM
Seems a decent diet and routine for me, there's nothing that stands out but he's not a professional athlete its for acting.

avangeline2
01-03-2013, 10:58 PM
No leg workout in that regiment.

CHOWWOKKA
01-04-2013, 01:25 AM
My God he does 5 pull ups?

hectari
01-04-2013, 04:03 AM
dont forget he has the genes of an ectomorph

the most important thing of all

Brad Pitts real body without all the hollywood special effects and make up
http://img.thesun.co.uk/multimedia/archive/00659/Brad_Pitt_659941a.jpg

Japanese Boxing
01-06-2013, 09:48 PM
This **** is beyond easy.... I mean this is a looks routine not a performance routine.

Japanese Boxing
01-06-2013, 09:50 PM
My God he does 5 pull ups?

I just spit soda all over my keyboard.:rofl::rofl::rofl::rofl: