Simu Liu’s Workout & Diet Plan - PAT Fitness

 Simu Liu’s Workout & Diet Plan - PAT Fitness

Simu Lui’s Shang-Chi Diet Plan

As most fitness fanatics know, a solid physique may be built in the gym, but it’s revealed in the kitchen. For Shang-Chi and the Legend of the Ten Rings, lead actor Simu Liu undertook an extensive nutrition overhaul, opting for the much-maligned and often-discussed ‘Marvel Diet’. Focusing on reduced 12-hour windows of eating, high-protein food sources and carbohydrate cycling, the diet is critical for lasting success.

The Marvel Diet

In order to maintain a lean figure while building muscle mass, the Marvel food plan utilises a low/low/high-carb cycle with 12-hour minimum fasting between the day’s last meal and next day’s first. Here is the Marvel Diet Scarlett Johansson followed for Black Widow, as outlined by The Hollywood Reporter.

Low-Carb Days

• Pre-Workout Breakfast: 2 egg whites, 2 whole organic eggs, 1/2 avocado, Green veggies (21 g protein, 0 g carbs, 21 g fat)
• Snack (20-40 minutes after workout): Smoothie: 1 scoop Garden of Life protein powder, 1/2 banana, 1 tbsp peanut butter, a handful of spinach, and water or ice (20 g protein, 14 g carbs, 10 g fat)
• Lunch: 4 oz. chicken or 200 g turkey mince, Green veggies, salad or stir fry, 1/2 avocado or nuts, 100 g rice (39 g protein, 29 g carbs, 16 g fat)
• Dinner: 4 oz. wild salmon/fish of choice, Green veggies, salad or stir fry (30 g protein, 0 g carbs, 14 g fat)

Total intake: 115 g protein, 75 g carbohydrates, 50 g fat

High-Carb Days

• Pre-workout Breakfast: 3 egg whites, 1 whole organic egg, Fruit (e.g., apple), 1/2 cup oatmeal, 1 slice toast or English muffin, 5 g coconut oil, Green veggies (23 g protein, 25 g carbs, 12 g fat)
• Snack (20-40 minutes after workout): Same as a low-carb smoothie
• Lunch: 4 oz. chicken or 200 g turkey mince, Green veggies, salad or stir fry, 30 g avocado or salad dressing, 100 g white rice (30 g protein, 30 g carbs, 10 g fat)
• Dinner: 4 oz. chicken breast or fish 100 g white rice, Green veggies, salad or stir fry (30 g protein, 30 g carbs, 0 g fat)

Total intake: 105 g protein, 125 g carbs, 35 g fat

or Shang-Chi and the Legend of the Ten Rings, however, it wasn’t always smooth sailing. Filming for the hit Marvel flick took place in Sydney, Australia, but was disrupted by the pandemic. Being a multicultural city loaded with great food options, staying dedicated to the diet during the downtime was apparently quite difficult for Liu.

“As the start-up date kept getting pushed, I was like ‘Okay, maybe I can loosen up a bit.’ Then all of a sudden, they said ‘we’re starting again’ and I had to get back into shape,” Liu told Asian-American news website NextShark. “I’m a big food guy. I’m outing myself as someone who didn’t follow their ‘Marvel Diet’ as much as they should have. When you have chilli crab with Michelle Yeoh on the table, you don’t say no to that.

Simu Lui Workout

When it came time to don the Marvel moniker, Simu Liu had some serious work to do. Despite having some knowledge of Wing Chun, Taekwondo, and gymnastics, the former accountant wasn’t exactly the superhero shape most fans are used to seeing. That’s where the hyper-mobility based Simu Liu workout plan came in. The actor teamed up with renowned trainer Bart Kwan, who crafted a dedicated Shang-Chi workout regime that encompassed martial arts, strength training and functional fitness, ensuring lean muscle growth. In an interview with Men’s Health, Liu revealed that while bulking up was important, staying agile was critical to the role.

“Obviously, learning the martial arts is a big part of my training, but the other part of being a Marvel superhero is, well, looking like a superhero,” Liu said. “So when we were building that superhero workout, that Marvel body, it was really important for us not to sacrifice range of motion and explosiveness, because I’ve still got to be able to throw a punch at the end of the day.”

Liu needed every ounce of that explosiveness for Shang-Chi and the Legend of the Ten Rings. The former stuntman-turned leading actor performed all his own stunts for the Marvel film, including the ridiculous bus scene that has captivated audiences across the globe.

Warmup

• Airfan Bike x 5 minutes

HIIT Workout

• 1A. Banded Trap Bar Deadlift – 5 sets of 5 reps
• 1B. Box Jumps – 5 sets of 5 reps
• Sled Push to Sprint – 5 rounds of 20 yards
• Rotational Med Ball Slam – 3 sets of 5 per side
• 4A. Lat Pulldown – 3 sets of 15 reps
• 4B. Dumbbell Lateral Raise – 3 sets of 15 reps

https://www.instagram.com/p/B2PnKwxnUg7/

While the above workout will keep you lean and increase explosive power, it’s not the only aspect of Simu Liu’s workout regime. The actor also undertakes a serious amount of strength training which was the catalyst behind his bulging shoulders and defined upper body. In a video posted to Instagram, Liu confirmed he does perform standard lifting movements, once again focusing on compound lifts. Here is Simu Liu’s workout guide for strength training.

Strength Workout – Upper Body

• Heavy Deadlifts – 5 sets of 5 reps
• Kettlebell Swings – 5 sets of 25 reps
• Sled Push to Sprint – 5 rounds of 20 yards
• Incline Dumbbell Chest Press – 4 sets of 12-15 reps
• Arnold Press – 4 sets of 12-15 reps
• Barbell Bent-Over Row – 4 sets of 12-15 reps