Aeris Lifetyle
Your guide to getting the body of a celebrity.


So you want to get a body like Brad Pitt (troy)?

Great stuff! Well it isn't going to be easy because you know Brad Pitt (troy) put a lot of work into it. So first as always lets look at the stats.

Brad Pitt (troy) stats

Sex: M
Dob: 18/12/63
Height: 5" 11'
Weight: 185LBS
Bodytype: GODLIKE

Description
We love his boyish good looks, his romantic heart and now then he went and got the body of a Greek god! Brad quit smoking and trained a half a day every day for seven months before filming began for Troy! During the shoot he maintained his physical appearance because the scenes weren’t shot chronologically. Pitt maintains that his workout for Troy was the most aggressive he had ever done. He is not built like a bodybuilder. The key here is proportion!


Exercise
Pitt’s Routine can basically be split into two phases. Phase one involves building muscle up to the desired size and phase two defines this muscle and burns fat to provide that chiseled look.

Phase 1: Bulking

Day 1: Upper Chest/ Shoulders, Triceps, Abs
3 sets x 10 reps Inclined Dumbbell Press
2 sets x 10 reps Military Press
2 sets x 12 reps Arnold Press
2 sets x 12 reps dumbbell flys (make sure your arms are bent slightly)
2 sets x 12 reps bent over dumbbell flys (these will work your rear delts; bend over as much as possible so you stress the rear of your shoulder as much as you can)
2 sets x 8 reps skull crushers

Day 2: Back/Traps/Biceps
3 sets x 12 reps Pullups
3 sets x 10 reps seated rows
3 sets x 10 reps upright rows
2 sets x 15 reps dumbbell shrugs
3 sets x 10 reps preacher curls

Day 3: Cardio

30 minutes running at moderate pace

Day 4: Shoulders/ Upper Chest
2 sets x 10 reps Military Press
2 sets x 12 reps Arnold Press
2 sets x 12 reps dumbbell flys (make sure your arms are bent slightly)
2 sets x 12 reps bent over dumbbell flys (these will work your rear delts; bend over as much as possible so you stress the rear of your shoulder as much as you can)
3 sets x 10 reps Inclined Dumbbell Press

Day 5: Back/Cardio
3 sets x 12 reps Pullups
3 sets x 10 reps seated rows
3 sets x 10 reps upright rows
2 sets x 15 reps dumbbell shrugs
30 minutes running at moderate pace

Day 6: Cardio (note if you want the weekend off do this cardio on day 2)
30 minutes running at moderate pace.

Day 7: Rest


Phase 2: Cutting (“hardening”)

Day 1: Shoulders/Upper Chest

2 sets x 6 reps Military Press
2 sets x 8 reps Arnold Press
2 sets x 8 reps dumbbell flys (make sure your arms are bent slightly)
2 sets x 10 reps bent over dumbbell flys (these will work your rear delts; bend over as much as possible so you stress the rear of your shoulder as much as you can)
3 sets x 10 reps Inclined Dumbbell Press

Day 2:

Part 1:
Perform these exercises in succession, then rest for 30 seconds. Repeat this until you can’t anymore. Note that I say ½ max for each exercise. This means that before you start this phase you need to find out the maximum number of each exercise you can do, and then do half as many in this routine. Eventually you will need to increase the amount because your endurance will improve.

½ max Pushups
½ max Pull ups
½ max Sit ups
½ max Triangular pushups
30 seconds rest

Part 2:
20 Minutes of intervals. Do the cycle of sprint and rest for 20 minutes. Make sure to warm up and warm down for at least 5 minutes.

30 seconds sprint (run as fast as you can for 30 seconds)
1 minute rest

Day 3:

Part 1:
30 minutes running at a moderate pace.

Part 2:
20 Minutes of intervals. Do the cycle of sprint and rest for 20 minutes. Make sure to warm up and warm down for at least 5 minutes.
30 seconds sprint (run as fast as you can for 30 seconds)
1 minute rest

Day 4: Back/Traps/Biceps
3 sets x 12 reps Pullups
3 sets x 10 reps seated rows
3 sets x 10 reps upright rows
2 sets x 15 reps dumbbell shrugs
3 sets x 10 reps preacher curls

Day 5: Cardio
1 hour of running at a moderate pace

Day 6: Perform the same workout as Day 2. Don’t do the sprints if you feel very worn out.

Day 7: Rest

Note for this workout if you start to feel burned out cut out Day 4 or Day 5 until you feel better.

Diet
Pitt’s diet (as it always seems to be whilst he’s training) involved high-protein, low-carb intake. He typically ate 4 meals a day to keep his metabolism working quickly. Protein intake was increased to keep his muscles working hard and in the later stages he never ate 6 hours before sleep to ensure that his body never turned excess carbs into fat.

It’s important to note that though Pitt has virtually no fat on him you must ensure that you eat enough to give your body the fuel it requires to function properly, failure to do this will result in your muscles withering and so any work you do will cancel itself out. Also too much Cardio will do this as after about 45 minutes your muscles stop burning fat and start eating away at muscle.

SUPPLEMENTS
Creatine and Whey protein are ideal for building your muscles as it keeps them working after workouts, ensuring maximum growth.

Problems
In troy Pitt is CUT! This takes a lot of time and is not fun for the first few months. For those around Pitt’s age (he was 43 at the time) this workout is a daunting day to day grind that takes the best part of a year to get close to. For once, however, this body is easier to get if you’re naturally bigger rather than lean. This body is virtually all muscle and no fat so if you struggle to bulk up you’re in for a hard time. Lethargy and mental fatigue are common by products of this routine, self discipline and determination are more important than strength with this one.

Male Celebrities

Arnold Schwarzenegger
Daniel Craig
Brad Pitt (fight Club)
Brad Pitt (troy)
David Beckham
Will Smith
Usher
Matthew Mcconaughey

Female Celebrities

Beyonce Knowles
Jessica Alba
Halle Berry
Shakira
Heidi Klum
Jesicca Simpson
Kylie Minogue
Rebecca Romijn



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