James McAvoy has captivated audiences with his versatility, starring in everything from the X-Men franchise to romantic thrillers and animated films. His role as a character with multiple personalities in M. Night Shyamalan's "Split" and "Glass" demanded a significant physical transformation, particularly for the menacing persona of "The Beast." This article delves into the workout and diet plan McAvoy followed to achieve this impressive physique.
The Challenge: Transforming into "The Beast"
For "Split," McAvoy worked independently to prepare for the role. However, for "Glass," he enlisted the help of Magnus Lygdback, a renowned trainer, life coach, and nutritionist with over two decades of experience. Lygdback, who has worked with athletes and musicians, understood the need to approach McAvoy's transformation with a holistic strategy.
Lygdback emphasized the importance of understanding the actor's commitment. He stated, "It’s important for me that my actor understands what they’re going to go through. I’m not just there to get a paycheque and say that I worked with someone. I want to make a change. I want to make that transformation. If they’re not in it 100% I don’t want to do it." McAvoy's dedication to the role made him an ideal client.
Lygdback's Method: A Holistic Approach
Lygdback assessed McAvoy's existing fitness routine and identified areas for improvement. "He was lifting already," Lygdback explained. "He was working out but I could tell by talking to him that his programming was not great. His nutrition was not great."
Lygdback's approach considered both the character's physical requirements and the actor's individual needs. For "The Beast," the goal was to create a scary and imposing figure with thick traps and a powerful physique.
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Training
The training regimen combined compound movements with isolated exercises to maximize muscle growth and minimize the risk of injury. Lygdback explained, "We did some compound movements but I throw in a lot of isolated movements. That’s how you get results fast. You can’t deadlift to failure, for example. But you can do shoulder raises to stress the muscle to the max. I start with a big lift then move over to isolated exercises to get the most out of each muscle group. It also reduces the risk of injury while working out."
The intensity of the program led to a humorous situation when X-Men producers expressed concern that McAvoy was becoming too muscular for his role as Professor X. Lygdback adjusted the plan by reducing salt and carbohydrates to decrease bloating without compromising progress.
Sample Workout
Here’s a sample day from Lygdback’s McAvoy workout plan, focusing on back, shoulders, and core:
Warm-Up:
- Treadmill light jog: 4 minutes
- Treadmill sprints: 90 seconds, 90 seconds, 30 seconds, 30 seconds
Lifts:
- Narrow grip lat pulldown: 4 sets of 12 reps, 30 seconds rest
- Barbell row: 3 sets of 12 reps, 30 seconds rest
- Back fly machine: 3 sets of 20 reps, 30 seconds rest
- Straight-arm pulldown: 3 sets of 12 reps, 30 seconds rest
- Lat raises: 4 sets of 12 reps, 30 seconds rest
- Dragon kicks: 3 sets of 15 reps, 30 seconds rest
Nutrition
McAvoy followed a structured diet plan that involved eating every three hours and timing meals around his workouts. Lygdback emphasized the importance of macronutrient balance, ensuring adequate protein, carbohydrates, and fats.
McAvoy began his day with a substantial breakfast consisting of four eggs, turkey bacon, and sweet potatoes. Snacks included protein sources like turkey meatballs. Lunch typically comprised lamb, beef, carbohydrates, fats, and vegetables, followed by another protein-based snack. Dinner included vegetables, protein, carbohydrates, and fat.
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Lygdback advised using a fist as a guide for portion sizes: a fist-sized portion of protein for snacks, a fist-sized portion of protein for lunch and dinner, another fist-sized portion of fat, and two-fist sized portions of vegetables.
Alternative Workout Plan: Building a "Wanted" Physique
Before "Glass," McAvoy worked with personal trainer Glenn Chapman for his role in "Wanted." Chapman focused on building a defined but not overly bulky physique. The training plan incorporated sprint intervals and full-body movements.
"Wanted" Workout Routine
- Warm-up: 10 minutes of running on the treadmill (5 minutes at 25% max speed, 5 minutes at 50% max speed)
Circuit 1:
- Sprint intervals: 20 seconds each
- Deadlifts
- Bent-over rows
- Chin-ups
- Press-up intervals (press-up and hold for increasing durations, up to 10 seconds)
Circuit 2:
- Sprint intervals
- Snatch-grip deadlifts
- Bent-over flyes
- Hammer-grip chin-ups
- Press-up intervals (press-up and hold for increasing durations, up to 10 seconds)
Circuit 3:
- Repeat Circuit 1
Chapman emphasized the importance of rest and recovery, incorporating controlled rest intervals into the program.
General Principles for Achieving a Transformation
Achieving a significant physical transformation requires a well-structured plan encompassing training, nutrition, and recovery. Here are some guiding principles:
- Assess and Plan: Evaluate your current fitness level, body composition, and any existing injuries. Define clear, SMART goals to guide your training and nutrition.
- Training Phases: Implement distinct training phases, such as bulking, maintenance, and cutting, to achieve specific objectives.
- Bulking Phase: Focus on building muscle mass with compound movements, heavy weights, and moderate reps.
- Maintenance Phase: Maintain muscle mass with consistent workouts and balanced nutrition.
- Cutting Phase: Reduce body fat with higher reps, lower weights, and increased cardio.
- Daily Routine: Incorporate morning strength training sessions, post-workout nutrition, and evening cardio or HIIT sessions.
- On-the-Go Adjustments: Utilize dynamic warm-ups, quick pump-up sessions, and portable snacks to stay on track during busy schedules.
- Avoiding Common Pitfalls: Address tight timelines, maintain consistency, and prevent overtraining by balancing intensity and volume.
- Customizing Your Plan: Tailor your workout and nutrition plan to your specific needs and monitor progress regularly.
- Supplementation: Consider supplements like protein powder, creatine, and BCAAs to support training and recovery.
Additional Tips for Success
- Consistency is Key: Stick to your routine as much as possible, even on busy days.
- Listen to Your Body: Pay attention to your body's signals and adjust your plan as needed.
- Stay Flexible: Be prepared to adapt your routine to accommodate unexpected events.
- Seek Professional Guidance: Consult with a qualified trainer or nutritionist for personalized advice.
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