Keanu Reeves Workout & Diet Plan - PAT Fitness

Keanu Reeves ‘The Matrix’ Diet Plan

When shaping up for the role of Neo, Reeves didn’t have an over-the-top diet plan. He just stuck to some simple ground rules. The first being that he’s allowed to intermittently indulge in a cheat meal — as long as it fits his macros — or tuck into whatever at whim one day of the week. Reeves’ diet includes staples like; chicken, beef, lamb, fish; tofu, oatmeal, pasta, brown rice, fruits & vegetables. Through a curated dietary regiment, he balances out his protein, carb, and fat intake. Eating several small and medium-sized meals daily to curb hunger and eliminate fast, junk and processed food cravings.

According to Men’s Journal, Reeves diet was “low sodium, low fat” and indulges in a steak “the night before a big fight sequence.” While Neo isn’t a jacked character, as per most action movie protagonists, it’s imperative that Reeves maintained optimum physicality with a diet consisting of a decent amount of carbs, protein and fibre to maximise nourishment and recovery after a workout and filming; as well as a low amount of fat to remain lean. And whilst there’s no official diet regiment on the web, we’ve meticulously put together a diet plan that Reeves adopts when preparing for a role.

Meal 1

• 1 bowl of mixed grain cereal
• 1 brown toast with 1/3 avocado
• 1 banana

Meal 2

• Rice cakes
• Peanut butter

Meal 3

• 200 g (7 oz) of tuna or chicken
• Greek salad
  or
• 1 cup of steamed vegetables

Meal 4

• Small fruit salad

Meal 5

• 225 g (8 oz) of steak or other lean meat
• 200 g of brown rice
• Roasted bell peppers (capsicum)

Keanu Reeves ‘The Matrix’ Workout Routine 

Since The Matrix was the first time Reeves got into full action-star mode, it might surprise you that intensive workouts weren’t a part of his routine. His character Neo wasn’t intended to be buff. However, that doesn’t mean Reeves didn’t put in enough sweat and effort. According to Kung Fu Magazine, Reeves and his co-stars went through months of mixed martial arts training to ensure that they had the necessary combat skills to nail the complex choreography required to shoot the movie’s fight scenes.

And since his roles in The Matrix and John Wick parallel in action performance, the actor stated that his training for John Wick required him to go to the mat for hours a day, every day for 5-6 months. And in an interview with Muscle and Fitness, Patrick Murphy, Reeves’ trainer of 25 years said: “Keanu’s body was put through the wringer. This meant focusing on a high-volume, low-impact routine with limited rest. In other words, injury was avoided by focusing on performing a high number of repetitions rather than lifting heavy weights.”

According to Muscle and Fitness, Reeves workout regiment is the synergy of MMA and conditioning. He’s concentrating on each of his body parts with many different exercises to ensure stability for his stunts and that scenes were exceptionally executed. The icon’s training sessions aimed to enhance speed, strength, stamina and suppleness for the action sequences in the franchise that feature plenty of throws, armlocks and strikes.

• Monday – Mixed Martial Arts
• Tuesday – Plyometrics
• Wednesday – Strength & conditioning
• Thursday – Mixed Martial Arts
• Friday – Resistance training

Monday: Mixed Martial Arts 

• HIIT Exercises (warm-up) – 10 mins

2 hours of partnered ground and standing work 

• Back Attacks
• Cross-training
• Down Under Leg Attacks
• Body Throws
• Punches & kicks
• Takedowns
• Defence
• Freestyle Fighting

Tuesday: Plyometrics 

The plyometric exercises helped Reeves enhance his speed and muscle power when squaring off with agent Smith.

• Box Jumps – 3 sets of 6-8 reps
• Banded Board Jump – 3 sets of 6-8 reps
• Explosive Push-Ups – 3 sets of 6-8 reps
• Ball Chest Pass – 3 sets of 6-8 reps
  

Wednesday: Strength & conditioning

Circuit 1

Elastic band exercises

• Isometric Lunge With Band Front Raise – 2 sets of 10 reps
• Alternating Reverse Lunge With Band Row – 2 sets of 15-20 reps

None-Elastic band exercises

• Step Forward And Press Punch With Band – 2 sets of 15-20 reps

Circuit 2

• Standing Leg Swing – 2 sets of 10-15 reps
• Single-Leg Balance Body Lever – 2 sets of 10-15 reps

Circuit 3

• Dumbbell Floor Press – 2 sets of 10-15 reps
• Single-Leg Pistol Squat Hop – 2 sets of 10-15 reps

Thursday: Mixed Martial Arts 

• HIIT Exercises (warm-up) – 10 mins

2 hours of partnered ground and standing work 

• Back Attacks
• Cross-training
• Down Under Leg Attacks
• Body Throws
• Punches & kicks
• Takedowns
• Defence
• Freestyle Fighting

Friday: Resistance training 

• Pull-ups – 2-3 sets of 8-10 reps
• Body Weight Squats – 2-3 sets of 8-10 reps
• Lunges – 2-3 sets of 8-10 reps
• Planks – 2-3 sets of 1-3 minute hold, with 1-minute rest intervals