All actors must adapt to the demands of a role, and Gerard Butler took his training and his diet very seriously for the movie '300'
Most viewers were impressed by the body that Gerard Butler wore to play King Leonidas of Sparta in the movie '300'. His dedication to perform this role was full, so he had to undergo intense training and great sacrifices in terms of feeding him. Thanks to nerdfitness, we have been able to find out exactly what he did for the shoot.
The actor had to make three significant changes in his life during the four months that it took him to prepare for '300': his diet, his exercise routine and his mentality. Yes, he not only had to eat like a warrior and train like a warrior, but he also had to think like one.
Training
To accomplish the monumental task of becoming a Spartan, Gerard Butler turned to world-class mountaineer Mark Twight, who insisted that he train as if his life depended on it. He also kept his regular personal trainer, and sometimes worked out with both of them on a daily basis. He often trained six hours a day during the four months of preparation. He literally dedicated his life to the physicality of the role, and it shows.
He did not do a daily Weider-style muscle group, but the following circuit several times each day, working the entire body, and with the goal of completing it as soon as possible:
25 reps of pull-ups
50 reps deadlift
50 push ups
50 box jumps
50 “floor wipes”, that is, lying on the floor and holding a weighted bench press bar, raising the legs to work the abdomen
50 power cleans or power cleans, a typical movement in weightlifting competitions
25 pull-up reps (plus)
Diet
To build muscle, burn body fat, and have enough energy to train for six hours a day, he had to eat:
- Massive amounts of protein (eggs, grilled chicken, tuna and other fish, steaks, or protein shakes)
- Complex carbohydrates: oatmeal, potatoes, pasta, brown rice, especially in the early hours of the day, before the strenuous workout.
- Limit carbohydrates in the afternoons and evenings
- Lots of fruits and vegetables
- Water. Much water.
To keep energy levels constant and enough protein in his system to constantly rebuild all of his muscles after exercise, he had to eat 5-8 meals a day, spread out every 2-3 hours. Each meal contained at least 30 grams of protein, one or two pieces of vegetables, some complex carbohydrates like those mentioned above, and water. Obviously, this requires a lot of fine-tuning to ensure maximum muscle development and energy replenishment without eating too much to gain fat.
