Brad Pitt consumed only the amount of carbohydrates his body required to fuel his workouts and stuffed himself full of the protein his body required to grow and repair the muscles he was working.
When Fight Club first debuted on the big screen in 1999, audiences were astounded not only by the film adaptation of one of Chuck Palahniuk's most well-known works but also by the plot involving Tyler Durden and the unnamed narrator.
They were also astounded by Brad Pitt's amazing physique as for his part, Pitt reportedly weighed around 70 kilograms and had a low 6% body fat percentage. "He’s a genetic freak," said the movie's stunt coordinator, Damon Caro. "Brad’s got the ability to do whatever he wants to do." “He can build up, but for that one he got lean, so while he was working out and lifting, he was restricting his calories." “I mean, he was shredded for that film. "Pitt was more concerned with being shredded and punchy for his role as Tyler Durden than he was with being a big meathead. Since Durden was meant to be a more aggressive and badass version of Edward Norton, it made sense to keep him small, leading to the development of the “Ultimate Brad Pitt Fight Club Workout Plan.”
Brad Pitt’s Fight Club workout plan is as follows:
Monday (Chest)
Press-ups — Three sets of 25 reps
Floor press — Three sets of 25, 15 and eight reps
Alternating floor chest press — Three sets of 15 reps
Chest flies — Three sets of 15 reps
Tuesday (Back)
25 pull-ups — Three sets to fatigue (use our towel hack to do these)
Dumbbell rows — Three sets of 10
Dumbbell deadlift — Three sets of 10
Wednesday (Shoulders)
Arnold press — Three sets of 10
Laterals — Three sets of 10
Front raises —Three sets of 10
Thursday (Biceps & Triceps)
Preacher curls — Three sets of 10
Bicep curls — Three sets of 1o
Hammer curls — Three sets of 10
Chair Dips — Three sets of 10
Friday and Saturday (Cardio)
Running — one hour at 80 to 90 percent of your maximum heart rate.
Numerous studies have demonstrated the effectiveness of cardio for burning fat. As previously mentioned, Pitt was able to lower his body fat to 6% in order to play Tyler Durden. Normally, abs start to show at 10% body fat; Pitt's low body fat during "Fight Club" explains why his physique appears to be so incredible.
Cardio was the real key to Brad Pitt's fantasy physique from Fight Club. If you want to look like Tyler Durden, you must acknowledge as early as possible in your journey that your goal is to achieve tone rather than size.
Weight training will aid in the development of those muscle groups, but only vigorous cardio will effectively burn fat and reveal your muscles. Pitt was only using the treadmill for two hours a week, but he made the most of that time by working at 80 to 90 percent of his maximum heart rate. That requires some serious cardio.
Diet
People become perplexed about this subject because occasionally a weightlifter will post a video of their daily caloric intake and boast that they must consume something ridiculous like 10,000 calories per day. But it's crucial to keep in mind that these individuals have completely different objectives for their bodies than Pitt did.
Eating extremely healthfully is a requirement of the Brad Pitt Fight Club diet if you want to keep your abs looking like they could be used to rinse your laundry. That entails eating a diet high in chicken, fish, oatmeal, brown rice, orzo, and green vegetables. Eating this healthily requires heavy moderation and multiple meals spread throughout the day.
According to rumors, Pitt ate like this on a regular basis while training for the role:
Breakfast: 75 g of raisins-and-oatmeal with six egg whites and seven yolks. If his schedule was tight, Pitt occasionally substituted a protein shake for the eggs.
Mid Morning Snack: Tinned tuna in whole wheat pita breads.
Lunch: two chicken breasts, 75-100 g brown rice or pasta, and green veggies.
Snack for mid-afternoon [Pre-Workout]: A 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 or low fat cottage cheese.
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