Christian Bale’s Diet and Exercise Routine: The Superhero’s Secrets

March 15, 2011

Celebrity Weight Loss

Hottie actor Christian Bale is best known for playing iconic character Bruce Wayne in Batman Begins, but his outstanding acting skills are also evident with his other notable film performances in movies such as “Psycho”, "Rescue Dawn" and “The Machinist”. The 6 foot tall, green eyed hunk is also famed for his uber-good looks, and his equally hot physique, which he maitains with his diet and exercise routine.

Christian-Bale.jpgChristian Bale’s diet is the high protein diet which is necessary not only on muscle building but in losing extra pounds and gaining muscle mass as well. This kind of diet keeps the dieter satisfied and at the same time keeps him full for a longer period of time.

With high protein diet, he feels less hungry throughout the entire day thus leading to lower caloric consumption. It also helps in stabilizing the blood glucose levels.  Christian Bale likewise consumes meals every 2 to 3 hours per day.

An example of Christian Bale’s diet plan on a typical day includes the following:

  • Breakfast: ½ cup high fiber, low carb cereal, ⅛ medium cantaloupe (or any melon), 1 oz almonds, and ⅓ cup milk
  • Lunch: ½ sliced avocado, 2 tbsp sunflower seeds, 3.5 oz protein source (egg, chicken, tofu, beef), and 2 tbsp sugar-free Italian dressing
  • Snacks: Swiss and Ham Roll-Up (1 oz ham slice + 1 oz Swiss cheese + medium dill pickle)
  • Dinner: Basil chicken with vegetables, and ½ cup ricotta cheese with sugar-free flavored syrup

For Christian Bale’s exercise routine, he has to do compound exercises that involve power movements to increase his speed as well as manoeuvrability during his fight scenes. All of his major exercise routines were separated into 3 days with one day of active rest.

Below is Christian Bale’s exercise routine:

  • Day 1:
    • Chin ups superset with cable rows. 4 sets of 10-12 reps each.
    • Power Clean with barbell up to chest. 4 sets with increasing weights – 12, 10, 8, 6 reps
    • Snatch Hang High Pull where the exercise is similar to a power clean but you do not catch it at the top so it is one fluid movement. 4 sets with increasing weights – 12, 10, 8, 6 reps
  • Day 2:
    • Sprinting: 5 sets of 30 meters, followed by 5 sets of 40 meters. Rest 60 second between sets.
    • Squat jump with arms crossed over your chest (can do this with a weighted medicine ball to increase difficulty. 4 sets of 10 reps.
    • Reverse Lunges. 4 sets of 10 reps.
  • Day 3:
    • Dumbbell Flyes. 3 sets of 12 reps
    • Bench Press with Smith Machine. 3 sets of 12 reps.
    • Stability Ball Push-Ups. 4 sets of 10 reps.
    • Close Grip Pulldowns. 4 sets of 10 reps.
    • Deadlift. 4 sets with increasing weights – 12, 10, 8, 6 reps
  • Day 4:
    • 10-20 laps swimming and 30 minute stretching session.
    • Repeat the above schedule after one day rest.


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