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By James Morris Personal Trainer Surrey, Chertsey UK.

 

Training Plan

When I played high school football we used to do these things called two-a-days. Basically at 6 A.M. you wake up, get ready, go to the gym for an hour. And you do cardio, just like Jane Fonda s**t. And then you come home, and you just rest and eat every three hours. Then at 7 P.M. you go to the gym, and literally lift whatever you can find – for about an hour and a half. And then you go home and go to sleep; and then you wake up and do it again.

I did that for three months

“He’s known for his physique. He’s described as 6’3″, 245 pounds, so starting Monday, for the next five months until we start shooting, I’m going back to high-school workouts and start doing two-a-days, so I get up to 230 pounds.

I’m going to try not to get a job between now and then, so I can really focus on this. Because Chris Evans is in such good shape! I’m just a dude he dragged into the lab that he injected with some shit, but I got to stand next to him. So we shall see!

Are your new muscles helping you with the stunt work for Captain America?”

I’ve toned up and trimmed down a lot for Captain America. Playing the Falcon, he’s supposed to be flying around. If you have all those muscles, flying would be very difficult. And Chris Evans isn’t a big guy at all, so I felt like it would be a huge disservice for me to show up and be 210 lbs and stand next to him. So I just kind of slimmed down and toned up so we would look like we are in the same movie.”

And then I show up and you know, Chris looks like a Greek god. And I’m feeling good about myself, I’m like Spandex-ready, you know. And I show up and he’s like, Captain Tiny Ass. And I’m like, “Dude, how’d you get your ass that small?” Like this [GESTURES AS THOUGH SQUEEZING A SMALL BOTTOM], it’s that big – you know. And I’m man size, like I can lift the whole building. And I look at his butt and I’m like, “What did you do? What did you do to it?”

When I put my costume on, everybody was like, “Damn, we got to let out the air.” But I made it through it. [LAUGHS]

Nutrition

AM: Salmon, chickens, tuna fish, asparagus.

And a cup of brown rice at noon.

Every day. For three months.

Fitness is a lifestyle, you have to eat a certain way. You have to do a certain thing, you have to live a certain way. So you know, me and my homeboy Jack Daniels stopped talking. You know, no more pizza. Me and my girlfriend Häagen-Dazs broke up. She’s French; it was crazy.

 

www.jamesmorrispt.co.uk

 

References:

http://www.rollingstone.com/movies/news/anthony-mackie-captain-america-winter-soldier-looks-amazing-20131003#ixzz3kZp86i2s 

http://geekdad.com/2014/04/anthony-mackie-falcon-captain-america-winter-soldier/

http://screenrant.com/captain-america-2-falcon-anthony-mackie/

http://superherojacked.com/2015/08/27/anthony-mackie-falcon-workout-train-like-captain-americas-wingman/

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