Simon Waterson, Jake's personal trainer for Prince of Persia, a former marine and the man responsible for getting male celebrities bodies in shape for A List movie roles (including the last five Bond films), reveals that Jake followed a very strict workout and diet routine that saw him working out twice, sometimes three times a day for anywhere from 2 - 4 hours per day, 6 days per week...
Jake's workout was a combination of heavy resistance training, high intensity cardio, as well as an unusual sport called Parkour. What is that exactly? Well it's known as a movement philosophy that was developed in twentieth century France, where individuals use movement to overcome any obstacle in their path, seeing individuals running, jumping, climbing and even flipping over walls, railings, benches, stairs etc.
To get ready for his role in Prince Of Persia, Jake also had to learn sword fighting, martial arts, and even horseback riding allowing him to do the majority of his own stunts in the film.
Jake's Workout
Jake performed the majority of his high intensity cardio training in the mornings while wearing a 20lb weighted vest running in sand to replicate the environment he would be shooting in with the Prince of Persia. He also used interval training methods such as sprinting up hill for 10 minutes followed by ab exercises, then walked back down to the bottom of the hill and then repeated this up to five times.
Jake would perform resistance training in the evenings, combining compound exercises such as pull ups and chins with cables and weighted ab exercises.
Jake's Diet
Jake eliminated any foods that contained refined sugar, while focusing on whole foods and protein supplements such as bars and shakes, and drank up to two liters of water per day. He ate six meals a day consisting of three meals and three snacks.
Pre Workout (5:30 am): Half a banana, some nuts and an expresso
Breakfast (7:30 am): Egg white omelet, protein shake, isotonic drink to replenish salt loss after high intensity cardio training
Lunch: Baked potato with tuna and salad
Dinner: Protein Shake and soup
Jake also allowed himself the occasional treat with some dark chocolate or a glass of wine.
Supplements
Jake focused mainly on clean eating and obtaining his vitamins and minerals via whole foods. The only supplements he used were protein shakes and omega 3 fatty acids.
If you want a body like Jake's then you need to be willing to work hard. Keep in mind that he also has a person trainer with him 24 hours a day helping him with his workouts and nutrition which is something we cannot afford nor have the time for. It's also good to keep in mind that because he only had four months to get into shape, his training was intense and if implemented over a longer period could potentially cause over training.
If you want to learn more about the same type of principles that Jake used, you can read this book. If you would like to use the same type of supplements Jake used, you can check out the protein here and the omega 3 supplements here.
Healthy Boy x
That diet is damn near starvation and there is no way he could ever stick to this diet in any normal life... that is starvation, there is nothing good about his body and the wonders of photoshop and makeup and camera tricks.. dooOO wonders. I am a pro bodybuilder and I can tell u now a pre workout meal as he ate LOL.. that is a f'n joke right? Oh go on and tell us all the weight gainers he was on too, after dropping so many calories.. he would have loss muscle mass and natural lean muscle mass eating this way and that much cardio, somebody here has the facts wrong or this guy is a complete f'n LIAR, END, OF!
ReplyDeleteI have to agree. Looks like a 1200-1500 calorie per day diet. No where near the 3000-5000 calories he would need to get through those workout days. No complex carbs before a workout? Really? He'd be burning 500 calories an hour and would pass out. He'd need to start with a 4 egg omelet with an English muffin, some kind of meat, potatoes, juice and milk. That's just the pre workout meal. Two hours later, he'd need to eat breakfast.
ReplyDeleteI'm not a body builder, but I workout 5 days a week for at least an hour to two hours. You can't eat like a bird and do that. And, if you work out, you can eat just about anything within reason. No fast food and no deserts, but just about anything else. Just saying.
Now if Jake was 300 pounds and wanted to lose weight, it would be different. But to pack on pounds of muscle takes fuel. That menu they showed us wouldn't have done it.