Chris Hemsworth has been a fixture in Hollywood blockbusters like Thor and The Avengers for over a decade, but it’s not just his acting chops that have earned the star such a dedicated fanbase. The actor’s inimitable fitness has not only made him an international hunk, but the envy of many a gym-goer, as well—and the reason the phrase “Chris Hemsworth workout” returns over 30 million Google results.

However, it’s not Hemsworth’s natural inclination to hit the gym that gave him the Thor body audiences know and love. Luke Zocchi, Hemsworth’s friend and longtime personal trainer, sat down with Eat This, Not That! to discuss the star’s workout and diet plan and why, when many other people have been struggling to shed quarantine weight, Hemsworth is in the “best shape he’s ever been in.”

Read on to find out how Zocchi trains Hemsworth and what foods the MCU star can’t live without. For more on how your favorite stars get fit, check out This Is Ben Affleck’s Exact Meal and Exercise Plan to Stay in Shape.

To achieve the huge muscles his MCU character Thor is known for, Zocchi has Hemsworth in the gym five days a week lifting heavy weights.

“For this last Thor, we stuck to a regime of push/pull. It would be split into five days: push for a chest day, pull for back, legs, shoulders, and arms,” Zocchi explains. However, while Hemsworth’s workouts were essential, Zocchi says that there was another equally important component of the star’s routine: “The biggest thing is supporting that training with nutrition,” he says.

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Zocchi says there’s no cutting corners when it comes to achieving the exceptionally large, yet toned look that Thor is known for.

“For all those Marvel roles, we start like three months prior. We almost do like a bootcamp,” Zocchi explains, noting that most of the long hours in the gym are logged prior to filming. “When we’re on the role, it’s about maintaining because he’s filming all day,” Zocchi adds.

Related: Chris Hemsworth Shares His “Ultimate Family Workout” in Hilarious New Video

Though there’s no denying that Hemsworth always looks fit on-screen, Zocchi admits that maintaining the star’s newly achieved musculature while he’s filming is no small feat.

“I’ve noticed in certain films where Chris will start the film at his biggest, but he just can’t maintain that size the whole way through the shoot. They’re filming 12, 14 hours a day, and the last thing they want to do is do a heavy workout after they’ve been on-camera acting all day,” Zocchi says. “Maintaining it during the shoot is harder than actually getting there.”

While Hemsworth has clearly been no slouch in the physical fitness department in the past, Zocchi says that COVID-related lockdowns have allowed the star to focus on his training in a way he hadn’t been able to in years past.

“For this last Thor, Chris is in crazy shape,” Zocchi says. “Because of COVID, and ’cause we went into lockdown, and because he’s got this new house with a whole gym, we almost went on a year training camp for this role. We went crazy. That’s why you’ll see he’s in the best shape he’s ever been in. I don’t think I’ve ever trained so hard…Our bodies, at the end of it, were almost broken because we went that crazy.”

Related: 100 Unhealthiest Foods on the Planet

The Rock isn’t the only star putting away huge amounts of food to maintain his muscles.

Zocchi explains that Hemsworth is “naturally a taller, skinnier guy,” so it’s necessary for him to significantly increase his caloric intake when he trains for his MCU roles.

“He was eating so much food,” Zocchi says, noting that the star eats every two hours when he’s bulking up. “He was eating like 4,500 calories a day. It was crazy.”

Related: Dwayne “The Rock” Johnson Regrets Making This Covid Mistake

To help fuel Hemsworth’s training, Zocchi says the star typically relies on red meat—and lots of it.

“Sometimes, I’m surprised how much red meat he eats ’cause it’s like he just doesn’t get sick of steak—he can just eat it any time of the day, at breakfast or whatever,” says Zocchi. “He loves it. It’s weird. In his genetic makeup, that’s what he likes to do.”

Love steak yourself? Check out this One Major Side Effect of Eating Red Meat, Study Says.

While Hemsworth may seem to be in pretty much perfect shape, Zocchi says that there’s still a bit of wiggle room for fun food, too.

“When we’re doing all that stuff for Thor, we roughly work on the 80/20 [principle]—80% of the time we’re good and 20% of the time, we have a little bit of naughty food…To keep your sanity, you need to have some little meal where you have a little bit of chocolate, a little bit of ice cream,” he says.

Though many people may want to develop muscles like Hemsworth’s, Zocchi admits that what you see on screen simply isn’t achievable for everyone.

“Realize that everybody is different. Even me, for example. I do the exact same workouts as Chris and people are like, ‘How come you don’t have the same arms as him?’ I’m like, ‘I just don’t!’ I do everything he does, we’re just different,” Zocchi says.

“When you see him in those roles where he’s got his top off and he looks amazing, that’s like when we’ve done a week of eating everything precisely, he might even be a bit dehydrated, [and] the lighting’s perfect. That’s him at his peak,” he explains.

The key to getting in the best shape for your body type, according to Zocchi? “Consistency,” he says. “This is something you’ve got to do for life. Find something you enjoy doing and keep doing it.”

Giving Hemsworth a superhero body was challenging, but doable—and now Zocchi, Hemsworth, and Hemsworth’s stuntman, Bobby Holland Hanton, have teamed up to let mere mortals learn how to get into incredible shape on their own. The trio has teamed up to create Centr, a lifestyle app that provides users the workouts, nutritional guidance, and mindfulness practice they need to get into their best shape ever.

“If you look at Chris, you might think, ‘This is an app that’s just about how to get huge and lift heaps of weights,’ but [it’s] all this stuff me and Chris learned along the way. Like on Avengers: End Game, we were in London, and we were sore, and Chris had hurt his back, so we started doing yoga together. There’s yoga in this app, there’s Pilates. There are all different styles of training… It’s a real healthy balance and a good approach to health and fitness,” Zocchi says.

They’ve even recently adapted the program to include Centr Power, a 10-week program that promises to deliver muscle-toning results even to newbies. And for more on how celebs stay fit, check out This Is Ryan Reynold’s Exact Meal and Exercise Plan to Stay in Shape.

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Being a superhero is hard work—and training to play one onscreen is no walk in the park, either. Chris Hemsworth‘s trainer has just revealed the exact meal and workout plan the star adheres to in order to get in shape to play Thor, and it’s nothing short of grueling.

Read on to find out how Hemsworth gets into superhero shape, and for more on how your favorite stars get fit, check out “Bachelor” Star Matt James Reveals His Secrets to Staying in Amazing Shape.

It’s not just breakfast, lunch, and dinner that factor into the Chris Hemsworth diet when he’s getting ready to play Thor. In a new interview with Page Six, Hemsworth’s trainer, Luke Zocchi, says that the star eats significantly more than he normally would in order to bulk up for the role.

“When we go into prep for movies like Thor, it’s a massive increase in food,” explained Zocchi. “He eats, like, six to eight meals a day.”

For more on how your favorite A-listers shape up, check out Christopher Meloni Reveals the Exact Workout That Gave Him His Famous Butt.

To ensure that he’s eating enough to build muscle, but not so much that he’s too sluggish to train, Hemsworth eats his eight meals spaced out every two hours throughout the day.

“He found if he eats a really big meal he, like, feels too heavy, so they’re 450-calorie meals broken up into the eight,” Zocchi explained to Page Six. “We try to eat every two hours and getting 450 calories in [each time].”

Related: The 7 Healthiest Foods to Eat Right Now

To start off his day on the right foot, Hemsworth kicks off his meal plan with a daily smoothie.

“Chris’ day always starts with a large green shake made up of 5-6 different types of leafy greens and vegetables, low-glycemic fruits, nuts, seeds, fats and small amounts of sea salt to aid in electrolyte balance, nerve transmission and glucose metabolism,” Sergio Perera, a chef who works with Hemsworth, told Men’s Health.

Related: 40 Best Breakfast Smoothies for Weight Loss

To ensure he’s eating enough protein to fuel his muscle gains, Hemsworth typically bulks up his meat intake.

“Chris eats a bit more red meat than usual, but limits it to daytime as it requires more energy to digest. This is unless he trains later in the evening, in which case he may have a lamb chop after his workout,” Perera told Men’s Health.

Related: What Happens to Your Body When You Cut Red Meat From Your Diet

Of course, it’s not dietary changes alone that get Hemsworth into amazing shape to play Thor.

“It’s just heavy weight lifting, training at least once a day, sometimes twice a day,” Zocchi told Page Six of Hemsworth’s workout routine, noting that the star also integrates boxing and HIIT into his exercise plan.

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The post This Is Chris Hemsworth’s Exact Meal and Exercise Plan to Get into ‘Thor’ Shape appeared first on Heal your health yourself.