Does Ryan Gosling have the best male physique?
With a solid amount of muscle mass and low body fat levels Ryan Gosling’s body is strong, fit and perhaps the ultimate alpha male body.
Ryan Gosling Workout
To build muscle and lose fat your workout and diet needs to be locked in. Steady progression in your workout 3 times a week with a highly nutritious diet packed full of lean protein, clean carbs and healthy fats will see you making progress week in, week out and getting well on the way to rocking a build that of Ryan Gosling in ‘Crazy, Stupid Love’ and ‘Only God Forgives’.
The Push Ups Program
Doing just push ups (with the right perfect form!) will carve out a hollywood body within the fastest way possible. Master the key principles in The Push Ups Program and rock the body of a greek god.
The quickest way to get a body like Ryan Gosling would be to utilise The Push Ups Program which can be done anywhere from 2 to 6 days a week (depending on your schedule and timetable or date until a particular event). Light Dumbbells work incredibly well too for full body workouts and specific body part ‘mini workouts’.
- Mon (Diamond Push Ups)
- Tuesday (Walking – 5,000 – 10,000 steps)
- Wednesday (Light Dumbbell Full Body Workout)
- Thursday (Walking – 5,000 – 10,000 steps)
- Friday (Diamond Push Ups and 1 x Light Dumbbell Mini Workout)
- Saturday (Walking / Active Rest)
- Sunday (Walking / Active Rest)
Ryan Gosling Arm Workout
Ryan Gosling’s arms pop hard due to his tricep definition. Of course the triceps will be hit hard on The Push Ups Program but if you want to add a little extra volume I recommend the additional supplementary Ryan Gosling Arm Workout below for some extra growth.
- Tricep Extension (Light Dumbbells with perfect form) – 4 x 25
- Alternating Bicep Curls (Light Dumbbells with perfect form) – 4 x 25
- Tricep Rope Push Down – 5 x 20
- Bicep Rope Curl – 5 x 20
When doing the mini Ryan Gosling Arm Workout it’s key to utilise maximum Time Under Tension and a Rest Pause protocol using light dumbbells and light loads.
The Ryan Gosling Diet and Macro Split
To build the Ryan Gosling body try incorporating the proteins, carbs and fats below. The Ryan Gosling diet is based on lean protein for muscle growth, clean carbs to full your workouts and healthy fats for hormonal and joint health.
Check out my men’s diet plan for the best way to eat to look and feel great. Intermittent Fasting, sleep and water intake are key to achieving the Ryan Gosling state of Hollywood goals!
Protein (40%)
- Fish
- Chicken
- Beans (Kidney Beans, Pinto Beans)
- Chickpeas
- Greek Yogurt (Fat Free)
Carbohydrates (30%)
- Brown Rice
- Quinoa
- Sweet Potatoes
- Oatmeal
- Green Veg (Broccoli, Zucchini/Courgettes) for added micronutrients, fiber and ‘food volume’.
- Fruit (Blueberries, Rasberries)
- Mixed Salad
Fats (30%)
- Avocado
- Flaxseed
- Coconut Oil
- Nuts
Ryan Gosling Meal Plan
Ryan Gosling ate a traditional Thai diet to get into shape for ‘Only God Forgives’. Here’s his meal plan breaking down the dish into why it’s so powerful to help you build muscle and lose fat.
Fish, rice and green vegetables are going to be your staple dish to get you rocking that Ryan Gosling body.
Fish (Protein)
Fish is one of the best sources of lean protein. Ryan Gosling needed to add some muscle and lean right down to shredded levels. Fish is packed full of healthy fats and omega-3 fatty acids which not only help in repairing muscle fibers and a whole host of recovery benefits such as joint health and of course overall hormonal health. Place a healthy serving of fish on your plate right next to some clean carbs.
Rice (Carbs)
Rice is one of the best carbohydrate sources to help your body recover after a push up or dumbbell workout session. In particular white rice is a fast-digesting carb which helps fuel workouts and drive amino acids (from fish) into muscles and help get your body grown and recover.
Vegetables
Along with your fish and rice, green vegetables are essential. High in micronutrients aim to get a wide spectrum of greens to max out your vitamin, mineral and fiber intake. The anti-inflammatory benefits will help your body pack on slabs of lean muscle getting you ever close to that Ryan Gosling look!
For more workouts and nutrition protocols to get in shape like Ryan Gosling check out The Ryan Gosling Workout.
For fast, effective results to get ripped like Ryan Gosling, Zac Efron and Charlie Hunnam get on The Push Ups Program.