Sebastian Stan Body Transformation

Build that Sebastian Stan body by rocking a lean, muscular physique with a simple daily workout. I put the Hollywood Movie Star Program together after dropping 50 lbs of body fat whilst carving out a muscular athletic physique!

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Sebastian Stan rocks a strong, muscular, lean and functional physique for his role as ‘The Winter Soilder‘ in ‘Captain America: The Winter Soldier‘ and ‘The Falcon and The Winter Soilder’.

Sebastian Stan Diet

Sebastian Stan Workout
Sebastian Stan The Winter Solider Muscles

So you’re getting in your protein (1 gram per pound of bodyweight) and you’re eating plenty of vegetables (broccoli, leafy greens) next we need to focus on energy sources – carbohydrates and dietary fats.

You might be like Sebastian Stan and favour a higher fat diet. Not only will fats fuel your workout but they are essential for hormonal health, and support cell growth but they reduce inflammation helping you recover and build muscle.

The theory is that by training your body to use dietary fat as fuel/energy it’s likely that it can better utilise body fat once a calorie deficit.

For the best nutritional protocols to get you muscular and lean like Sebastian Stan, check out the Hollywood Movie Star Program.

Sebastian Stan Workout
Sebastian Stan Ripped Physique

Sebastian Stan’s trainer Don Saladino spoke about how he upped Sebastian’s dietary fat intake:

“Stan’s body responded well by eating avocado, coconut or MCT oil and almond butter. We didn’t really stray from that, because when you find something that works, you want to stick with it”.

Sebastian Stan Workout
Sebastian Stan Shirtless Muscles

Sebastian Stan favours the following foods to fuel workouts, build muscle and drop body fat:

  • Coffee
  • Avocado
  • Coconut Oil
  • Almond Butter
  • Rice Cakes
  • Honey
  • Eggs
  • Brussels Sprouts
  • Aioli (Mediterranean sauce made of garlic and olive oil)
  • Chicken
  • Fish
  • Vegetables

To dial in your diet and get in your best shape check out the Nutrition section including a men’s diet plan to get you rocking that Sebastian Stan physique.

Sebastian Stan Diet

Actor Sebastian Stan, much like many other actors has been known to stick to the classic bodybuilding diet formula when getting ripped for movies, such as playing ‘The Winter Solider‘. That classic bodybuilding diet includes chicken, broccoli and brown rice or a variation of it.

The nutrition diet protocols in put the Hollywood Movie Star Program has everything you need to get in great shape like Sebastian Stan.

Let’s take a look at the Sebastian StanThe Winter Solider diet to see what foods Sebastian Stan ate to have a great hollywood actor body transformation. When Sebastian Stan trains using functional and bodybuilding techniques, it’s the tearing down of muscle tissues and thus the correct nutrition needs to be applied in order to repair the muscles, putting on muscle size and muscle strength. These Hollywood Movie Star Program foods are perfect to repair and build:

Sebastian Stan Diet Foods

  • Fish
  • Chicken
  • Mince meat (low fat)
  • Turkey 
  • Eggs
  • Broccoli
  • Brussel Spouts
  • Asparagus 
  • Coughetts
  • Onions
  • Garlic
  • Sweet Potatoes
  • Rice
  • Protein Shakes

Sebastian Stan Diet Meals

  • Chicken and broccoli (classic)
  • Fish and broccoli
  • Salmon with greens 
  • Tuna salad
  • Turkey with courgettes/zucchini

These Sebastian Stan diet foods are all high protein, low carb. Sebastian Stan‘s carb sources are all from fibrous vegetables but for extra fuel Sebastian Stan utilises higher fat food sources, include the following to add extra energy like Sebastian Stan does.

Sebastian Stan Fat Sources

  • Eggs
  • Salmon (higher fat)
  • Steak (higher fatty cuts)
  • Mince Beef (higher fat)
  • Greek Yogurt (higher fat)
  • Nuts
  • Extra Virgin Olive Oil
  • Coconut Oil (Raw, Cold Pressed)

Sebastian Stan Workout

Sebastian Stan got in great shape to play a his superhero role. For the best superhero workout to get jacked check out the Hollywood Movie Star Program.

Sebastian Stan Workout
Sebastian Stan Gym Workout

To build size for playing The Winter Soldier Sebastian Stan did a mix of gym exercises.

Sebastian Stan Workout
Sebastian Stan Gym Training

They included dumbbells, machines, barbells and kettlebells.

Sebastian Stan Workout
Sebastian Stan Gym Routine
  • Dumbbell Chest Press
  • Lat Pull Down
  • Cable Row
  • Dips
  • Deadlift
  • Real Delt Flys
Sebastian Stan Workout
Sebastian Stan Chest Press

Sebastian Stan The Winter Solider Workout

For a full body bodyweight weights workout, to add plenty of muscle like Sebastian Stan, check out his Pull (A) and Push (B) workout to get in shape like Sebastian Stan as ‘The Winter Solider‘.

Workout A (Pull)

  • Dumbbell Rows (10 x 10)
  • Dumbbell Deadlifts (5 x 10)
  • Dumbbell Curls (4 x 10-25)
  • Rear Delt Flys (4 x 25)

Workout B (Push)

  • Wider Push Ups (10 x 10)
  • Perfect form Push Ups (8 x 25)
  • Flat Dumbbell Bench Press (5 x 10)
  • Dumbbell Shoulder Press (5 x 10-12)
  • Dumbbell Flys (4 x 25)

For the best Sebastian Stan style workout, check out the Hollywood Movie Star Program.

Sebastian Stan Bodyweight Workout

For a full body bodyweight workout, check out the following using bodyweight and resistance bands to get lean and strong like Sebastian Stan. Add daily walks for active recovery, calorie burn and general wellbeing.

  • Warm Up (dynamic stretching) (2 mins)
  • Resistance Band Warm Up (2 mins)
  • Wide Push Ups (5 x 10) (B)
  • Closer Push Ups (5 x 10) (B)
  • Resistance Band Pull Aparts (4 x 25) (A)
  • Resistance Band Curls (4 x 25) (A)
  • Chair Tricep Dips (4 x 25) (B)
  • Resistance Band Shoulder Press (4 x 10-15) (B)
  • Resistance Band Flys (4 x 25) (B)
  • Resistance Band Rows (5 x 20) (A)
  • Dips (5 x 10) (B)
  • Bodyweight Squats (10 x 10)
  • Stretch Routine (20 mins)

Pick 4 Pull (A) exercises and 2 Push B exercises per workout.

For the best Sebastian Stan style workout and diet check out the Hollywood Movie Star Program.

Follow up the workout with the stretching and myofascial release protocols in the Hollywood Movie Star Program.

Hollywood Movie Star Program

If you’re into functional fitness with bodyweight and light dumbbells then you need to get on the Hollywood Movie Star Program!

Rock a lean, muscular physique with a simple daily workout. I put the Hollywood Movie Star Program together after dropping 50 lbs of body fat whilst carving out a muscular athletic physique!

Follow Will Cozens on all the official social media channels – YouTube, Shopify, Instagram, Facebook, Twitter/X, TikTok.

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