Bench Presses, Protein and Lots of Sweat—A Celebrity Performance Chef Shares How To Get Jeremy Allen White's Physique
It's no secret that Jeremy Allen White, the star of the FX original series The Bear is jacked, to say the least. And if you've followed his career, you likely know that when he first burst on the scene as Lip Gallagher in Shameless in 2011, his arms looked very different.
So what, exactly, does the 32-year-old star do to get those crazy sculpted arms and overall super-muscular, toned physique? We all want to know! Dan Churchill, M.S., celebrity performance chef and chef on Chris Hemsworth's Centr fitness app, gives his personal recommendations for what you can do to get a physique like that.
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What To Eat and Drink
As the saying goes, "Abs are made in the kitchen, not the gym"—and Churchill emphasizes that what you eat and drink is key.
"You'll want to drink plenty of water," he says. "Make sure you're eating 0.7x your body weight in protein a day. In order to achieve that 10 percent muscle mass growth, this is the ideal amount of protein you'd need to consume in a day at minimum, for optimal results over an eight-week period."
For example, if you're 170 pounds, you should have approximately 120 grams of protein a day or 30-40 grams per meal, depending on whether you eat three or four meals a day. "This is super easy to achieve as one chicken breast is about 60 grams, for reference," he explains.
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Don't Ignore Meal Timing
What you eat is important, Churchill says, but when you eat also holds weight. "Meal timing is important," he says. "Doing a fasted workout is okay, but it's important to eat something quickly after your workout because you need amino acids to support the growth of the muscles and to repair them as well."
If you are eating before a workout, he says, you don't need to eat as quickly after, but it's recommended you do eat something at least 1.5-2 hours after a hard workout.
How To Move Your Body
Finally, the moment you've been waiting for: How to work out if you want to get a physique like White's. While cardio is important, Churchill notes that there's a lot of resistance training involved in bulking up like that.
"I would suggest doing inclined bench presses, shoulder presses and shoulder presses as part of each workout," he says. "Do 8 to 12 reps for each exercise, using moderate to heavy weights. Rest in between each set and continue until you go through three. These workouts target your major muscle groups."
While getting a body exactly like White might be a reach, with these tips, you might just be able to get close.
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Sources
Dan Churchill, M.S., celebrity performance chef and chef on Chris Hemsworth's Centr fitness app