To play Prince of Persia's beefy hero, Jake Gyllenhaal trained for three months with Simon Waterson, who transformed Daniel Craig into James Bond. A sample day from Gyllenhaal's regimen.
5 a.m. Pre-workout snack: espresso and a piece of fruit.
5:15 a.m. Morning cardio: three-to-five-mile run through the sand while wearing a 20-pound jacket.
7 a.m. Breakfast: egg-white omelet; rye toast; Omega 3, 6, and 9 supplement.
9 a.m. Morning snack: celery, carrots, hummus, protein shake. He ate about one gram of protein for every pound of body weight per day.
12 p.m. Lunch: chicken, broccoli, brown rice.
3 p.m. Afternoon snack: nuts, more broccoli, protein bar.
5 p.m. Resistance training: a cycle of squat thrusts, press-ups, kettlebell forward raises, pulley wood chops, and platform jumps. Five cycles of 10 reps each. Then two exercises of heavy muscle work: bench presses for chest, dead lift for back and legs. Finally, ab work with Swiss and medicine balls.
7 p.m. Lean protein dinner.
9:30 p.m. Small protein shake. Shut-eye.
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