The actor says it’s all about the macros.
eacher leading man Alan Ritchson is shredded for Season 3, all thanks to a grueling fitness protocol—which includes working out five days a week—taking TRT, and eating a lot of food. Yep, you read that last part correctly.
In an interview with Men’s Health, Ritchson says he eats around 4,000 calories each day. But what exactly is he eating to maintain his Herculean physique?
“People are obsessed with what I eat,” Ritchson says, laughing, in a recent video on Instagram. “I’ll tell you.”
He shows one of his go-to meals—chicken, rice, and steamed vegetables (with a cookie for dessert)—which he says offers “balanced macronutrients” for building muscle.
What Are Macronutrients?
Macronutrients are the essential nutrients your body needs to function optimally—including carbohydrates, protein, and fats—says Lena Bakovic, M.S., R.D.N. Many athletes track how much of each macronutrient they’re getting daily, making sure they’re getting enough protein in their diet to build muscle and enough fats and carbohydrates to sustain energy levels.
Macronutrient tracking doesn’t have to be restrictive, either. Technically, no food groups are off-limits. However, Bakovic notes food tracking of any kind can be harmful if you’re struggling with disordered eating, so keep that in mind.
Fitness coach Joey Swoll co-signs Ritchson’s close attention to his macro intake in the comments section, writing, “Eat healthy but at the same ENJOY LIFE. There’s nothing wrong with enjoying a good meal, dessert, or cookie in your case, as long as it’s in moderation and you budget for it calorically while living an active lifestyle.”
Lena Bakovic, M.S., R.D.N., C.N.S.C., is a registered dietitian with Top Nutrition Coaching. She specializes in chronic disease, weight management, and gut health.
How to Track Your Macros
When it comes to finding a macronutrient distribution that works for you, there’s no one-size-fits-all approach, Bakovic says. The ratios can vary based on your medical history, how much you exercise, and your personal nutrition goals. Still, if you need a benchmark to help get you started, there are some basic guidelines you can follow.
“Generally speaking, the majority of our energy should come from complex sources of carbohydrates, which are a primary fuel source for our brains,” Bakovic says. “That percentage can vary anywhere from 35 to 55 percent of total food intake.”
But what if you want to get jacked like Ritchson? Bakovic recommends upping your protein intake, while still including adequate carbs and fats to keep you energized.
“For someone looking to build muscle, an example macronutrient ratio would be 40 to 55 percent from carbohydrate-containing foods, 20 to 35 percent from protein sources, and 20 to 30 percent from fats,” Bakovic says.
To identify the ideal macronutrient ratio for your fitness and nutrition goals, consider tapping on a registered dietitian who can give you personalized recommendations. Once you agree on what ratios work best for you and your body, Bakovic recommends using a macro tracking app like MyNetDiary.
“I personally love using the app MyNetDiary with my clients,” Bakovic says. “I love that it can link the data from the client to their registered dietitian so that both parties can view the macronutrients simultaneously.”
News
Reacher Season 3 Gives Us First Look At The Dutch Giant, Olivier Richters, On Set And He’s Already Messing With Alan Ritchson
Clash of the (literal) titans! (Image credit: Marvel Studios) Paulie is a character that Reacher fans have been curious about ever since it was confirmed that Reacher Season 3 – the hit show available with an Amazon Prime Video subscription – would be adapting the…
Gerard Butler’s Den of Thieves Sequel Finally Sets Theatrical Release Date
Den of Thieves 2: Pantera has finally gotten its theatrical release date. A date has finally been put on the board for Gerard Butler’s upcoming action sequel Den of Thieves 2: Pantera. A sequel to 2018’s Den of Thieves, the new film has been…
Gerard Butler is in Talks To Star in The Action-Thriller Comedy EMPIRE STATE
Gerard Butler is in talks to star in an upcoming comedic action-thriller titled Empire State, which is about the Empire State Building being attacked. Butler will re-team with Den Of Thieves director Christian Gudegast on the project, which will involve two first responders who don’t…
Gerard Butler’s ‘Den of Thieves 2’ Finally Sets a Release Date After 6 Years
Butler will star opposite O’Shea Jackson Jr. for the sequel to the hit heist film. Image via STXfilms THE BIG PICTURE Den of Thieves 2: Pantera is set to release on January 10, 2025 with the original cast returning for another heist…
Kriti Sanon Reveals Her Fangirl Moment With Gerard Butler, Calls Him Humble: ‘I Was Like Oh My God’
The Crew actress mentioned that the incident took place when she was shooting for her Telugu film with Mahesh Babu in London. Kriti Sanon is gearing up for her next release Do Patti with Kajol. Well, recently the teaser was…
The Top 10 Films Featuring Gerard Butler, According to Critical Acclaim
Known for his commanding screen presence, Gerard Butler has secured his place among the luminaries of the film industry. From his early beginnings with a background in law to becoming a standout performer in film and television, the 54-year-old Scottish veteran has…
End of content
No more pages to load