Christian Bale Machinist Diet
Christian Bale literally lost 1/3 of his weight for the Machinist, going from 185lbs to 120lbs. He wasn't on any special diet or exercise program. He simply reduced eating to a minimum. Supposedly he had nothing but coffee, cigarettes, and an apple each day. He exercised but avoided weightlifting. His goal was to eliminate all fat from his body. After losing 40lbs, he received medical advice on how unhealthy his weight loss was. Despite that, Bale wanted to, and did, lose 20 more pounds. His dedication in sacrificing his health for this role was uncannyChristian Bale Workout
Christian’s workout consisted of compound exercises with power moves to allow him the quick speed and manoeuvrability with his fight scenes. All major exercises were divided into a 3 day sequence with one day of active rest.
Day 1:
Chin ups superset with cable rows. 4 sets of 10-12 reps each.
Power Clean with barbell up to chest. 4 sets with increasing weights – 12, 10, 8, 6 reps
Snatch Hang High Pull where the exercise is similar to a power clean but you do not catch it at the top so it is one fluid movement. 4 sets with increasing weights – 12, 10, 8, 6 reps
Day 2:
Sprinting: 5 sets of 30 meters, followed by 5 sets of 40 meters. Rest 60 second between sets.
Squat jump with arms crossed over your chest (can do this with a weighted medicine ball to increase difficulty. 4 sets of 10 reps.
Reverse Lunges. 4 sets of 10 reps.
Day 3:
Dumbbell Flyes . 3 sets of 12 reps
Bench Press with Smith Machine . 3 sets of 12 reps.
Stability Ball Push-Ups. 4 sets of 10 reps.
Close Grip Pulldowns. 4 sets of 10 reps.
Deadlift. 4 sets with increasing weights – 12, 10, 8, 6 reps
Day 4:
10-20 laps swimming and 30 minute stretching session.
Repeat the above schedule after one day rest.
