American actor and film director Alan Ritchson, best known for his starring role in the Amazon Prime series Reacher, recently sat down with trainer Thomas DeLauer.
Ritchson detailed his evolving diet and workout philosophies and his transition from a daily cookie indulgence to a structured regimen to optimize his physique, physical abilities, and health.
[Related: Training Fasted vs. Fed — Which Makes You Stronger?]
The Evolution of Alan Ritchson’s Diet
In his earlier years, Ritchson adopted a “you only live once” approach to nutrition.
“I would just adjust my workout to compensate,” he shared. He ate cookies daily despite needing to stay in shape for acting roles.
At 42, Ritchson is more conscious of metabolic changes that come with age, transitioning to an 80/20 dietary lifestyle— a strategy DeLauer swears by — whereby 80% of Ritchson’s diet comprises whole foods and strategic supplementation. The remaining 20% is less strict.
80% of the time, you’re being restrained, and 20% of the time, you find a way to enjoy yourself.
—Alan Ritchson
Protein and Energy Flux
DeLauer prioritizes protein to roughly 50% of daily calories as a sustainability hack while adhering to the 80/20 rule. Ritchson’s go-to protein sources include beef, chicken, and protein shakes, though hitting his protein needs is a struggle.
“I’m 240 pounds, 6’3 — 240 grams of protein minimum daily. It’s a full-time job to eat that much protein,” Ritchson shared, basing his calculation on one gram of protein per pound of body weight.
Ritchson doesn’t buy into a perfectionist mindset regarding diet. “That’s not reality. I carry a ziplock of deli meat [to avoid less nutritious options],” Ritchson claimed.
Intermittent Fasting
Intermittent fasting and high energy flux (i.e., more exercise) are two more strategies DeLauer used to help Ritchson get ripped for film roles. Intermittent fasting may enhance fat loss during periods of prolonged fasting since fat becomes the main energy source via carb depletion. Ritchson crams more calories in a smaller eating window to maintain his muscle mass.
“It’s better metabolically to move more and eat more,” DeLauer said on the advantages of exercise versus caloric restriction. Research suggests physical activity is a superior weight loss strategy than simply eating less, as it increases resting metabolism and prevents fat gain. (1)
[Related: Develop These 5 Habits for a Leaner Physique]
Abstaining from alcohol and significantly reducing sugar intake has been a game changer for Ritchson, saying he’s six years sober and feels better without it.
Alcohol can disrupt the muscle growth process, increase inflammation, and affect sleep, which could adversely impact gains and health. (2)
Ritchson’s Training Philosophies
Ritchson cycles between calisthenics and weights intuitively to “confuse his muscles.” Training variety may offer a wider range of muscle stimuli while preventing mental burnout. He usually trains full-body, emphasizing a major muscle, aiming for 15-25 rep ranges for injury prevention and longevity.
You get huge pumps, and eventually, those pumps become reality.
—Alan Ritchson
High-rep, moderate-load training, while less efficient, offers a similar hypertrophy stimulus to low-rep, high-load training when sets are taken to failure. Combining rep ranges seems to be an ideal weight training approach. (3)(4)
“Strength is not my goal; I’m not trying to be a powerlifter,” Ritchson says, though he boasts a 225-pound bench press for 25 reps.
Ritchson’s approach is sustainable. He says, “I almost never do less than 15 reps. Hypertrophy, to me, sort of begins at 15 and kind of ends at 25.”
References
- Hume DJ, Yokum S, Stice E. Low energy intake plus low energy expenditure (low energy flux), not energy surfeit, predicts future body fat gain. Am J Clin Nutr. 2016 Jun;103(6):1389-96. doi: 10.3945/ajcn.115.127753. Epub 2016 May 11. PMID: 27169833; PMCID: PMC4880998.
- Ebrahim IO, Shapiro CM, Williams AJ, Fenwick PB. Alcohol and sleep I: effects on normal sleep. Alcohol Clin Exp Res. 2013 Apr;37(4):539-49. doi: 10.1111/acer.12006. Epub 2013 Jan 24. PMID: 23347102.
- Schoenfeld BJ, Peterson MD, Ogborn D, Contreras B, Sonmez GT. Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. J Strength Cond Res. 2015 Oct;29(10):2954-63. doi: 10.1519/JSC.0000000000000958. PMID: 25853914.
- Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021 Feb 22;9(2):32. doi: 10.3390/sports9020032. PMID: 33671664; PMCID: PMC7927075.
Featured image: @alanritchson on Instagram
