I’m 23 and I think I’m pretty impressive when I show off a nice six pack…
But I mean come on, Rudd is almost twice my age and he’s doing it!
A bit off topic, but Paul Rudd is one of my favorite actors of all time. I will watch and love any role he plays, and I’ll admit I’m a big fanboy. That being said, I love that Marvel is using him for the role in Ant-Man. While I may love Brandon Routh in his role as The Atom, I think Rudd is going to crush it in a similar suit.
I’m not sure Marvel knew exactly what they were in store for when they gave Rudd the role though…
In an interview with MTV News, co-star Michael Douglas (Hank Pym) was quotes saying:
“Paul Rudd is ripped,” and “He’s been training and working out for this picture for a long time. He was so cut, that they had to soften his costume up, with all the built-in six-packs and all of that.”
I’ll share a clip of Douglas a little later.
I’m sure Rudd is going to have plenty of interviews to explain just how he pulled of his transformation, but we want to keep up with him and be ahead of the game a bit. I will continue to update the training and diet as more updates come our way, but for now let’s take a look at a quick Transformation Tuesday.
I know it’s not Tuesday…
Talk about a Dad-Bod! While Rudd was not fat, he definitely wasn’t showing off a killer Superhero physique either…
Now this is what we’re talking about Paul! Lookin’ good. This Dad-Bod turned Superhero transformation is similar to one we’ve seen from Chris Pratt when he got in character (Starlord, Peter Quill) for Guardians of the Galaxy.
Let’s all just hope Rudd is as funny jacked as he is flabby!
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Time for some fun stuff…Nutrition!
While we can ooo and aaaa all day at Paul Rudd and his newly found Superhero body, it’s time to get into how we can look like him too! We’ll cover the workout on the next page, but first we need to talk a little about nutrition. Judging from the first picture, Rudd not only needed to lose his fat, but he also needed to tone up his muscles for this role.
Yeah, I know what you’re thinking…No sh*t!
But, what exactly is the best way to do this? Can y’all suckas think of an actor we discussed that wanted to gain lean muscle mass for a role?
The first person that comes to mind is Hugh Jackman in his role of Wolverine. He went to Dwayne “The Rock” Johnson and asked him for some help putting on 20 lbs. of lean muscle. Well, we can use this same technique, while intaking much less then Jackmans 5000-6000 calorie window, in order to get shredded. For that reason we’ll be using intermittent fasting!
For an easy guideline on what you’re able to eat while fasting, also check out the Superhero Paleo Guide, as you will want to utilize this as well.
Obviously you can begin to customize more things into your nutrition plan for better and more efficient results, and if you’d like to – check out how to implement cyclical keto dieting as well (for those of you who will want a carb reload day).
Some fun before the routine…
Let’s take a quick look at the Douglas interview with MTV News and then get into the Ant-Man Workout!
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Paul Rudd’s Ant Man Workout
The Ant-Man Workout Routine:
This workout is to be performed 3-4 times a week.
If training a 4th day, implement a workout twice, but make it varied from week to week.
*You can add in extra days of HIIT cardio if you’d like an extra boost*
Format your HIIT as follows:
90 seconds off (walk)
30 second on (sprint)
60 seconds off (walk)
60 seconds on (jog)
3×10 Air Squats
800 m Run
25 box jumps @24″
10 power cleans @95
3×5 Chin Ups
3×10 Ring Dips
5×10 Deadlift @145
5×10 Bench Press @145
5×10 Back Squat @145
12 Minute EMOM: (every minute on the minute)
3×5 Wide-Grip Pull-Ups
3×10 Ring Rows
3×15 Box Step Ups @24″
100 Air Squats
100 Leg Raises
100 Double Unders (For regular jump roping, multiple by 3, making it 300 reps)
5 Minute Incline Walk
Ab circuit is to be implemented 2-3 days a week after your routine.
20 leg raises
25 flutter kicks
15 second reverse superman pose
1 Minute Plank Hold (Last 2 sets are weighted)
10 Knee Raises
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