What was the diet and routine that Chris Evans went through to achieve Captain America’s physique?

What was the diet and routine that Chris Evans went through to achieve Captain America’s physique?

The actor had to face an eight-movie Marvel commitment with a huge increase in muscle mass, agility and stamina. Discover their techniques to achieve it.

Last update: 09 September, 2021

In the movies of Marvel you can see a Captain America with a privileged physique, combining agility, strength and muscle mass. They are not camera tricks. Chris Evans had a diet and routine that submitted combining intensity and determination.

Although he had already come from playing the Human Torch in Fantastic 4, Evans had a rather lean physical condition. The goal for his new character was to gain muscle in a short amount of time. Of course, he did not achieve it alone, but had the constant accompaniment of Simon Waterson. This personal trainer is a specialist in getting Hollywood stars in shape.

The effort of diet and routine that Chris Evans made led him to think about abandoning the character, but thanks to the insistence and professionalism he was able to fulfill his objectives. Many hours of heavy weight training and a high protein diet were the keys for the transformation of Captain America.

An abundant and protein diet

If the goal is to get bigger muscles, a training routine is not enough. The work is not complete without a diet that accompanies it. This was understood by the actor and his coach, who carried out a diet with the premise of consuming 2 grams of protein for every kilogram of weight.

Evans said that she sometimes had to eat up to 6 meals a day. Of course, this is an exaggeration for anyone.

The actor had a clear goal and accompanied those generous portions with extreme exercise routines. The diet was based on foods such as chicken, nuts, low-fat yogurt, green leafy vegetables, tuna, and other fish.

At such a high level of demand, calories are hardly controlled. Contrary to many routines fitness or diet, in which the goal is to burn fat and lose some weight, Chris Evans’ case was to win it. On the other hand, he accompanied the plan with the intake of protein shakes with glutamine, omega 3, omega 6 and omega 9.

Protein shakes provide the raw material for intense exercises to turn into muscle tissue.


The actor had to start with a strong breakfast that would give him energy to start his exercise routine. One of the possible options was the porridge, porridge or oatmeal soup. A plate that contains the following ingredients:

  • Avena.
  • Almond milk.
  • Low fat yogurt.
  • Plantain.
  • Raisins.
  • Walnuts.


Lunch time is very important for someone looking to gain calories. Although the option of chicken breasts accompanied with garlic, cucumber and romaine salad was always available, sometimes the actor opted for a tuna burger, with the following components:

  • Can of tuna.
  • Olive oil.
  • Garlic powder.
  • Egg white.
  • Sauteed vegetables.


Finally, dinner should contain some chicken. Evans could opt for breast dishes accompanied with brown rice or bacon. A typical recipe contained the following:

  • Two chicken breasts.
  • Red pepper.
  • Yellow pepper.
  • Low sodium broth.
  • Olive oil.
  • She.
  • Cornstarch.

How Chris Evans trained to be Captain America

Simon Waterson’s proposed training plan had two main goals. On the one hand, to achieve a physique that looked strong, but without neglecting speed, elasticity and agility. For the other, achieve it in a period of between three and four months. For that, he based the routine on strength work, sprinting and swimming.

In general, the exercises focused on two muscle groups daily. For example, chest and biceps one day, back and triceps the next.

Although the most remarkable thing is the rigorous intensity of each routine. Few repetitions were performed, but with a lot of weight, something common among those who want more muscle mass.

It should be noted that the actor was prepared and accompanied by a personal trainer, who could tell him how much and how to increase the intensity without putting his health at risk. Evans noted that a key part of the workout, and one that he enjoyed the most, was the shoulder exercises. It is a fundamental sector to achieve a notorious transformation.

Athletic and cardio part

It is clear that Evans’s idea was to get a fuller body, so the routine did not focus on cardio. However, to increase strength in the core, lower body and increase resistance, did 20 minute HITT on bike and treadmill. Also weighted squats and box jumps.

Chris Evans Complete Routine

The exercises performed by the actor had, on average, three sets each, with eight or ten repetitions, and the maximum possible weight. In between, one minute breaks. While Chris Evans was going to the gym before starting training for Captain America, he had to increase the frequency and intensity.

The beginning of the week was to work the legs. It is a support for the rest of the body, so starting the routine by strengthening them is favorable to face the following days with more energy.

He used techniques such as squats, lunges, weaving and box jumping. For the rest of the muscles they practiced the following exercises:

  • Chest: press flat bench, press Incline with dumbbells, push-ups, and flat bench openings.
  • Shoulders: press sitting with barbell, bird, shrug, press sitting with dumbbells and lateral raises.
  • Back: horizontal barbell row, seated row, chin-up and deadlift.
  • Brazos: curl with bar, press French for triceps, biceps on incline bench, curl reverse with low pulley and triceps bottom.
The generation of muscle mass in a short time is achieved with intense exercises of short duration and a lot of weight load.

Be prepared to follow Chris Evans’ diet and routine

While it is clear that Chris Evans’ training was effective, not everyone can undergo such a demanding routine. It is important to be in physical condition and make a prior medical consultation.

It is impossible to imitate a professional actor, accompanied by one of the most prestigious coaches in the environment. However, perhaps some practices, both dietary and aerobic, can be adopted if the desire is to gain muscle mass.

It might interest you …

Many Thanks To The following Website For This Valuable Content.
What was the diet and routine that Chris Evans went through to achieve Captain America’s physique?