James McAvoy’s dramatic evolution into The Beast is one of Hollywood’s most shocking physique transformations. To prepare for his role in Split and Glass, McAvoy packed on about 16 pounds of muscle mass in nearly four months.
Of course, that required spending lots of time in the gym with trainer Magnus Lygdback. But a good training program only goes so far without the proper diet, and McAvoy followed a well-balanced approach, which Lygdback shared with Men’s Health. The star ate every three hours and generally hit the gym two hours after a meal or snack. Another meal was consumed immediately post-training, Lygdback says.
To bulk up, McAvoy counted macronutrients, so carbs, fat, and protein, to ensure he consumed enough of each nutrient. The actor began each day with a hearty breakfast consisting of four eggs, sweet potatoes, turkey bacon, and sweet potatoes.
Yes, McAvoy ate the entire egg–yolks included.
“Eat the whole egg,” says Lygdback. “There’s a lot of nutrients in the yolk.”
And no, eating eggs isn’t bad for your health. In fact, a 2015 study showed that eating even three eggs a day was okay in people who already had coronary artery disease.
For snacks, McAvoy ate more protein, like turkey meatballs. Lunch normally consisted of lamb, beef, carbs, fats, and veggies.
After that was another protein-based snack–yes more meat–followed by a dinner that included veggies, protein, carbs, and fat.
McAvoy rigorously counted macros, but that process can be tedious if you want to try it yourself. However, you shouldn’t let that deter you from trying The Beasts’s approach. Instead, use your fist to determine portion sizes rather than weighing food and tracking.
To adapt McAvoy’s diet plan, start by eating three to four eggs in the morning. Choose a fist-sized portion of protein for snacks snack. Lunch and dinner should include a fist-sized portion of protein, another fist-sized portion of fat, and two-fist sized portions of vegetables.
“This diet is approachable fore veryone because you get to pick your protein, your carbohydrates, and your fat,”Lygdback says. “Pick and choose and have a go.”
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