How Christian Bale lost weight.

Declaration on UTII

Today you will learn from a new article detailed information about how the famous actor Christian Bale lost weight for filming the film “The Machinist.”

A little history

The right way out

In order not to gain extra pounds after this, do not rely on familiar foods for the first time (approximately the first two weeks). Do not eat ice cream, pastries, cakes, and other foods that are high in sugar. You should not eat fried, fatty, salted, smoked, pickled or any dishes that have added oil. Consequently, any trips to the cafe are temporarily cancelled.

What should you eat then? Low-fat and healthy foods: cottage cheese, fresh vegetables, fruits, berries, any fermented milk and dairy products whose fat content does not exceed 5%, dietary meat prepared in a certain way (boiling, baking without adding oil and stewing).

• For example, your post-diet menu might look like this:
• Breakfast: cottage cheese with sour cream
• Second breakfast: a handful of berries
• Lunch: 200 ml (it is better not to add salt and seasonings)
• Afternoon snack: 100 grams of low-fat yogurt

Dinner: steam omelette with any one vegetable (200 grams is enough)

In addition, as during the Christian Bale diet, you should drink a lot of water - at least two liters per day. Water helps cleanse the body and eliminate excess weight. Christian Charles Philip Bale -

born in Wales on January 30, 1974. Christian was the fourth child in the family, he had 3 older sisters, so he had a hard time growing up. Due to their parents' job changes, they constantly moved and managed to live in England, the USA, and Portugal. The actor acted from an early age, first in advertising, and from the age of 13 in films.

• In 2011 he received an Oscar in the category “Best Supporting Actor” for the film “The Fighter”. On January 29, 2000, the actor married former model Sandra “Sibi” Blazhi and the couple had a daughter, Emmaline, on March 27, 2005, and a son, Joseph, in August 2014. But one of the most amazing things about Christian is his preparation for a role and what he is capable of, like losing 30 kg for a role and gaining about 45 kg the following year. Height
• : 183 cm. Weight
• : from 55-90 kg depending on the film. Regular Weight:
• 80 kg 44

Foot size:

WORKOUT

First day:

Second day:

The third day:

• Active recreation, which involves cardio exercise to increase blood flow in the muscles and speed up recovery: swimming, elliptical, team sports and more. In total, no more than an hour on this day.

Fifth day:

• Superset of pull-ups and pull-downs - 4 sets of 12 repetitions of each exercise. Designed for warm-up, light to medium weights are used.
• Lifting the barbell from the floor to the chest - 4 sets of 10, 10, 8 and 6 repetitions. The lowest point of movement is the barbell on the floor; upper – to chest levels; The first part of the movement is similar to a deadlift, then the barbell rises higher. Light and medium weights are used.
• Lifting the barbell with pushing up - 4 sets of 10, 10, 8 and 6 repetitions.

Sixth day:

• Sprint – a race of 10 meters in 5 sets, 30 meters in 5 sets, 40 meters in 5 sets. Rest between sets – 1 minute, between distances – 2 minutes.
• Jump squats – 4 sets of 10, 10, 8 and 6 reps. Squats with a sharp jump up from the bottom point of the movement, at the top point the legs are torn off the ground. To reduce the risk of injury, only perform with a backpack loaded with weight and not with a barbell.
• Lunges – 4 sets of 10 reps.

Seventh day:

• Superset of Smith rack bench press and dumbbell flyes – 3 sets of 12 reps of each exercise. Designed for warm-up, light weight.
• Smith's Explosive Rack Bench Press - 4 sets of 10, 10, 8 and 6 reps. Bench press with barbell thrown up. Performed under the mandatory supervision of the insurer. See description below.
• “Ricochet” – each approach lasts 2 minutes, then 30 seconds. rest; total – 30 minutes. There are 2 squares measuring 30x30 cm on the floor. You need to jump from one corner to another as quickly as possible, constantly changing the direction of the jump.

During the filming of the film “The Machinist,” Christian weighed 55 kg; he achieved this by consuming 250 kcal per day, a cup of coffee, an apple, a can of tuna, vitamins, that’s all, and the norm should be 10 times more, 2500. For his role in the film “Batman” “Christian Bale had to gain “a little”; according to the actor, from 55 he increased his weight to almost 100 kg, when the director saw him he was shocked and told him to lose the excess weight. As Batman, he already weighed 86 kg and he managed this thanks to 4500 kcal per day. He consumed 350 grams of protein, 500 grams of carbohydrates and 70-80 grams of fat. It’s surprising that Bale is a vegetarian and doesn’t eat meat. He got his protein from fish, eggs, dairy products and protein shakes, and Christian ate every 2-3 hours.

On January 30, 1974, the modern “Batman” was born - British actor Christine Bale. Most people know him as playing a comic book hero, although Bale's filmography includes many equally striking films. “Prestige”, “The Machinist”, “American Psycho”, “Equilibrium” - these films became, if not so successful at the box office, but truly cult and were divided into quotes and Internet memes.

In the biography of Christian Bale, one parameter, namely the actor’s weight, is usually indicated in a range from 55 to 90 kg. It’s difficult to say exactly how much the Hollywood actor currently weighs. He can lose weight dramatically for his role in the movie “The Machinist” or gain muscle mass for the next “Batman” sequel. Therefore, it is useless to search the Internet for Christian Bale’s height and weight. He knows how to transform his body however he wants!

From dystrophic to superman

Bale loses weight as follows: a cup of coffee, an apple and a can of tuna for a day. In total, this gives no more than 250 calories per day with a norm of 2500 calories. The result is super-fast muscle and fat loss. The diet is not at all healthy, since you definitely won’t be able to become stronger and more active from it, although what is present provides a sufficient amount of useful substances such as iodine, calcium, phosphorus, and iron. It is also undeniable that it has a positive effect on the functioning of the heart muscle, the immune system and is an excellent prevention of atherosclerosis.

It is worth remembering that Bale spent his childhood in a real circus (his mother performed in the arena), so from an early age he got used to stress, endurance and different nutrition. Again, he loses weight and gains weight not for the sake of his figure or to attract attention, but for the sake of art.

Christian Bale in The Machinist (left) and American Hustle (right)

The 40-year-old actor is generally very lucky with his body’s stamina and ability to “regenerate” (that’s who is worthy of the role of Wolverine played). After The Machinist, he had 6 weeks to get back to his previous weight and build muscle for filming as Man-Bat. His diet during this period was 4000 kcal (350 g protein, 500 g carbohydrates, 70-90 g fat). The training was minimal so that fat had time to accumulate. At the same time, Christian also supports, so he received protein from fish, dairy products, eggs and protein shakes.

Christian Bale training

The first day

• A complex of pull-ups and block rows to the belt (4x12 for each exercise). Light and medium weights are used.
• Lifting the barbell from the floor to the chest (4x10, 4x10, 4x8, 4x6). First part of the movement. Light and medium weights are used.
• Lifting a barbell or other projectile with upward pushing - (4x10, 4x10, 4x8, 4x6).

Second day

• Fast running of 10, 30 and 40 meters - 5 times each, with 1 minute rest between sets and 2 minutes between distances;
• From a squatting position - jumps 4x10, 4x10, 4x8, 4x6 with light weights;
• Lunges - 4x10.

Day three

• Bench press and dumbbell flyes (3x12 of each exercise, light weight, warm-up);
• Smith rack bench press with a sharp release of the barbell on outstretched arms (4x10, 4x10, 4x8, 4x6). Exercises are performed with insurance! Even Batman must practice safety in the free weights area.
• Speed ​​jumps. Two squares the size of a foot are drawn on the floor. The task is to jump, getting into the squares and changing the direction of the jumps.

Machine or Smith rack for lifting barbells

The fourth day is (fast walking up the stairs, swimming, volleyball, basketball). Training on this day lasts no more than 1 hour, followed by complete rest.

The 5th, 6th and 7th days are repeated, respectively, the 1st, 2nd and 3rd. Cardio training is done only once a week. It is also worth noting that Bale does not work with heavy weights. Mostly light, sometimes medium.

Video: training for real Batmans!

How Bale builds muscle

Proper nutrition helps restore muscle fibers. Christian Bale collaborates with nutritionists to choose the optimal diet. For example, when you are losing weight, you can drink coffee, but coffee is harmful for gaining muscles, as it dehydrates the body. In general, all drinks should be replaced with clean water during the period of weight gain.

And you need protein gradually. The actor started out calculating 2.5 g of protein and 3 g of carbohydrates per 1 kg of weight (at that moment he weighed only 55 kg). Then the volume of protein increased to 250 g/day, and carbohydrates - 300 g/day. I had to eat every two hours to gain 4,000 calories per day.

Among modern actors, Christian Bale is one of the most talented. An actor's skill is largely measured by his ability to transform himself, and Bale is a true master at this.

We admire the dedication and wonderful roles for which Christian Bale literally turns into a character that has nothing in common with himself. Such transformations in different films are especially evident when Bale significantly changes his weight.

Below are a few examples of weight changes, up and down, that few actors have made as often or as critically as Christian Bale.

Help from Wikipedia: Christian Charles Philip Bale is a British film actor originally from Wales who received American citizenship in 2010. Winner of the Golden Globe and Oscar awards in the category “Best Supporting Actor” for the film “The Fighter”.

News Sellers (1992)

Seventeen-year-old Christian appeared in his usual image in the musical “News Sellers.” His character, wearing a scarf around his neck, sang and danced so professionally that Bale was nominated for a Young Actor Award for this role.

Velvet Goldmine (1998)

One of the most subtle and graceful transformations in Christian's career. This film about glam rock shows the artist as a fully grown man. A man who sometimes uses shadows, but still does courageous things.

American Psycho (2000)

For the role of a maniac and murderer, Bale had to gain some muscle mass. He spent four months creating these sculptural forms, working out in the gym for three hours, six times a week.

Machinist (2004)

For the role of Trevor Resnick in the film The Machinist, Bale lost 28.5 kg. This is one of his most famous roles. The actor had to get rid of his athletic form and lose 26 kg in just four months. His diet consisted of water, coffee and one apple a day. For his role in this film, Christian Bale received the award for best actor at the Catalan Film Festival in Sitges.

Batman Begins (2005)

The actor was faced with the task of gaining weight in a short period in order to portray the indestructible Batman in all his glory. Bale switched to a high-carbohydrate diet and returned to three-hour workouts. I gained 27 kg before the film and another 18 kg during filming. He was awarded the MTV Award as “Best Hero”.

People are already accustomed to photographs of those who managed to lose a large number of kilograms in a short period of time, but few people trust such stories. But when a famous person manages to lose weight, it causes admiration and inspires him to do similar feats of his own. In particular, many are interested in the diet of Christian Bale, an actor who knows how to play with his weight, increasing and decreasing it to the desired parameters in record time.

about the author

Christian Bale (born in 1974 in the UK) is a British-American film actor who has acted in various genres - from arthouse to Hollywood blockbusters. Known as a performer of roles in the trilogy about Batman, in the films “The Fighter”, “The Machinist”, “American Psycho”, “Rescue Dawn”, “Equilibrium”, “Terminator”, etc. He is (does not eat meat, but eats fish, milk and eggs).

For filming, he often had to gain and then lose weight, and in a very short time. The transformations of his body cannot but surprise:

• 2004, for the film “The Machinist” (the role of Trevor Reznik) - minus 28 kg in 4 months (from 83 to 55);
• 2004, for “Batman”, the first part of the trilogy (the main role of a superhero) - plus 45 kg in 5 months (from 55 to 100), but it was too much, and the actor had to lose 14 kg in 2 months (from 100 to 86);
• 2006, for the film “Saving Dawn” (the role of Dieter Dengler) - minus 24 kg (from 85 to 61);
• 2008, for “Batman. The Dark Knight" - plus 22 kg (from 61 to 83);
• 2010, for the film “The Fighter” (the role of Dicky Eklund) - minus 17 kg (from 83 to 66);
• 2012, for the film “The Dark Knight Rises” - plus 24 kg (from 66 to 90);
• 2013, for the crime thriller “From the Hell” - minus 24 kg (from 90 to 66);
• 2013, for the tragicomedy “American Hustle” (the role of Irving Rosenfeld) - plus 26 kg (from 66 to 92);
• 2017, for the film “The Prompter” (the role of Dick Cheyne) - plus 30 kg.

With such constant and rapid transformations of his body, Christian Bale endures endless filming, as he is one of the most sought-after actors in Hollywood. It is not surprising that everyone wants to know the secret of his diet, and he does not make it a secret, revealing it in interviews and numerous videos.

Basic principles of the diet

Christian Bale has two diets. He uses one for weight loss, the other for weight gain.

Low calorie

One of the toughest food systems that exists.

• The daily calorie intake is reduced to 250 kcal and does not exceed 400 kcal.
• A monotonous menu that does not change from day to day until the desired results are achieved.
• Products: black coffee without sugar, apples, canned tuna in its own juice (without added oil), clean drinking water.
• It is mandatory to take a carefully selected vitamin and mineral complex.
• Plus the diet includes daily intense training.
• No strength exercises, only cardio, stretching, isometric gymnastics, aerobics, long distances.

Doctors warn that the diet, if followed for a long time, is dangerous to health and can lead to exhaustion, anorexia, mental disorders and other complications. These are not empty words: while on such a diet, the actor repeatedly lost consciousness during filming, forgot his role, and could not concentrate on the game. There were situations when he had to rest in order to recover to continue working. However, day after day he still ate only tuna with apples and exercised regularly.

High calorie

The complete opposite of the low-calorie diet is Christian Bale's high-carbohydrate diet, which he uses when the director urgently requires him to gain weight for a new role.

• The daily calorie intake increases to 2500-3000 kcal.
• The menu is varied and relatively balanced: the emphasis is on proteins (for building muscle mass, at least 250 g per day) and (for energy, 300 g per day).
• Main products: eggs, fish, milk as sources of proteins; cereals, pasta, fruits and vegetables as carbohydrates.
• To gain weight for the last film, he even allowed himself fast food.
• Meals - every 2-3 hours.
• Regular intense training complements the diet.
• Strength exercises are added to cardio loads to build muscle mass, and preference is given to working with hardware.

Training program

Not a single day of rest. After a day of cardio exercise, repeat the entire scheme from the very beginning.

The undoubted advantage of both diets is their effectiveness. The actor showed by his own example how you can lose 30 kg in just 4 months, and then get it back just as quickly. But at the same time, we must not forget about their obvious drawback - a health hazard. You need to understand that a star of such magnitude can afford personal nutritionists, trainers and doctors who regularly monitor his health and help him rehabilitate after such a “roller coaster” with weight.

Many Bale fans have tried his weight loss diet. In most cases, such attempts ended in failure. The rest were hospitalized with stomach and mental disorders. Without constant supervision from specialists, it is categorically not recommended to practice such a system of nutrition and training on your own.

Sample menu

For weight loss

The 1-day menu for Christian Bale's low-calorie diet does not suffer any changes. You will have to stay on this diet until you achieve the desired result. Study and be surprised how much willpower a person must have in order to sit on canned tuna for 3 months.

For weight gain

The menu for 1 day for a high-carbohydrate diet can be changed in accordance with your taste preferences. The main thing is to maintain the BJU ratio, focusing on proteins and carbohydrates.

Christian Bale is a Hollywood actor, known to many not only as Batman, but also as a person who knows how to control his own weight. The transformations of his body look incredible: looking at photographs of him in different roles, it seems that these are completely different people. He demonstrated by his own example that his diets and training systems are workable schemes, but it’s unlikely that anyone will dare to repeat the star’s records.

Do you want to know how star actresses lose weight? About this in our article: "".