Chris Pratt He is one of the most recognized actors in Hollywood who has acted in various films: ‘Guardians of the Galaxy’, ‘Jurassic World’, ‘Jennifer’s Body’, ‘Her’, among others. Currently, his body is just muscle, so he has an enviable physique.
However, about 12 years ago, Brad looked completely different, as he once weighed more than 220 pounds: “I was 31 years old and I was tired and emotionally depressed. I had serious health issues that were affecting me,” he told ‘Men health’ magazine.
He looks like old fat Chris Pratt#Very awesome pic.twitter.com/FAq5kRpgVf
—#soamazing (@punchingball2) July 1, 2022
According to the same outlet, when Brad auditioned for the role of baseball player ‘Scott Hadberg’ in Brad Pitt’s ‘Money Ball’, the directors thought he was really good, “but he was too fat.”
That way, they have given him three months to get in shape. In that opportunity, Brad lost over 20 pounds to land the role. In 2014, the actor uploaded a photo on his Instagram in which he showed off his body by about 40 pounds, thanks to which Marvel realized that they had found their next star for the movie ‘Guardians of the Galaxy’.
After several failed attempts, Pratt was invited on short notice, and by then, the actor had put on some weight. “They took a selfie of Zero Dark Thirty and told me he was too fat for Star-Lord and how long would it take for him to look different. They gave me five and a half months. I did what I had to do,” he said.
To make his transition, Brad contacted fitness trainer Duffy Gaver and nutritionist Bill Coglia.
As the actor admitted in the same media, at that time he had to consume chicken, meat, eggs, fish and low-fat milk. In addition, he reduced his carbohydrate intake, favoring vegetables, fruits and whole grains.
As for fats, swap out fried foods and highly processed foods for healthy fats like coconut oil, olive oil, avocado oil, and fatty fish like salmon.
However, one thing that made a big difference for Pratt was giving up alcohol during those months. Not only because of the calories it provides, but also because of the urge to eat more and more especially unhealthy foods.
A good exercise routine
To lose weight and build muscle, Chris Pratt worked with trainer Duffy Gaver, with whom he trained three hours a day, six times a week. Gaver commented in Esquire magazine that at first they exercised with two days off, but over time they increased the number of days they trained.
The routine helped him lose over 70 pounds
Caver explained what Brad had to do on different occasions, which was as follows:
Treadmill for 10 minutes.
Squats, 3 sets of 15 repetitions.
Regular (once a week)
Lat pulldown, 6 sets: 20, 15, 15, 15, 12, 12 reps.
Single arm row, 5 sets: 20, 15, 12, 12, 12 reps.
Barbell Biceps Curl, 6 sets: 15, 15, 15, 15, 15, 10 reps.
Concentrated Dumbbell Biceps Curl, 3 sets: 10, 10, 9 reps.
Chest routine (once a week)
Bench press, 4 sets: 12, 10, 8, 6 reps.
Incline bench press, 4 sets: 12 reps.
Cable Crossover Weightlifting, 4 sets: 10 reps.
Weighted Dominance, 4 sets: 10 reps.
Bench press guide weights, 4 sets: 15 repetitions.
Foot Retinal (once a week)
Squats, 7 series: 10, 8, 6, 5, 4, 3, 3 repetitions.
Deadlift, 4 series; 12, 10, 8, 6 repetitions.
Leg press, 4 sets; 10 repetitions.
Peasant walk with weights in hands, 4 sets; 20 repetitions.
leg extension, 3 sets; 20 repetitions.
leg curl, 3 series; 20 repetitions.
Shoulder routine (once a week)
Seated military press, 7 sets: 10, 8, 6, 5, 4, 3, 3 reps.
Arnold press, 4 sets: 12 reps.
Barbell shrug, 4 sets: 12 reps.
Lateral weight lifting, 3 sets: 12 repetitions.
Front deadlift, 3 sets: 12 reps.
Hand routine (once a week)
Preacher curl, 3 sets: 10 reps.
Skulls, 3 series: 10 repetitions.
Reverse Wrist Curl, 3 sets: 10 reps.
Abs routine (3 times per week)
They do plank exercises, leg lifts, crossed bicycle crunches, TRX bands, etc. Likewise, a Tabata circuit should be done that includes exercises that get the heart rate up, with the idea being to do about 20 seconds with 10 seconds of rest.