Get Into Ken Shape Like Ryan Gosling Did For BARBIE; Here's His Diet and Workout Routine

For any of you that saw Ryan Gosling as Ken in that trailer for Barbie and wanted to get into that kind of physical shape, well… now you can try! The fitness experts at FitnessVolt have revealed the diet and workout plan that Gosling implemented to give him that Ken body.

It’s explained that “Staying lean for movie roles decade after decade doesn’t just happen by chance. It requires strict adherence to a healthy eating plan, meaning Ryan Gosling is careful about everything he puts in his mouth.”

Gosling is said to “advocate intermittent fasting to cut body fat, boost energy, and optimize anabolic hormone levels. He reportedly usually follows a 16:8 intermittent fasting regimen which sees him fasting for 16 out of every 24-hour period. He usually stops eating at 7pm in the evening and then has his first meal at 11am the next morning.”

During his eight-hour eating window, Ryan will eat four meals, spaced two hours apart. Here is a sample of what Ryan eats on a typical day:

Meal One:

• Whole grain bread

• Plain yogurt

• Fruit

• Protein shake

Meal Two:

• Fish

• Vegetables

• Rice

Meal Three:

• Protein shake

• Banana

Meal Four:

• Chicken breast

• Sweet potato

• Green salad

• Nuts

As for Gosling’s workout, he follows a traditional bodybuilding split workout, with a five-day gym regimen of about an hour and a half each session. “Ryan reportedly has Wednesday and Sunday off from training. On those days, he will often do some form of active recovery, such as hiking in the woods or playing a game of basketball with his buddies.”

Below you’ll find Gosling’s typical training routine:

Monday: Back and Biceps

• Standing Dumbbell Bicep Curl: 4 sets of 15, 12, 10, 8 reps

• Cable Lat Pull-down: 4 sets of 15, 12, 10, 8 reps

• Spider Curl: 3 sets of 12 reps

• Cable Seated Row: 4 sets of 15, 12, 10, 8 reps

• One-Arm Dumbbell Row: 3 sets of 12 reps

• One-Arm Concentration Curl: 3 sets of 10 reps

Tuesday: Lower Body

• Deadlift: 4 sets of 15, 12, 10, 8 reps

• Barbell Squat: 4 sets of 15, 12, 10, 8 reps

• Leg Curl: 3 sets of 12 reps

• Leg Press: 3 sets of 12 reps

• Dumbbell Lunge: 3 sets of 12 reps

• Seated Calf Raise: 3 sets of 20 reps

Wednesday: Rest

Thursday: Chest and Triceps

• Decline Barbell Bench Press: 4 sets of 15, 12, 10, 8 reps

• Barbell Bench Press: 4 sets of 15, 12, 10, 8 reps

• Incline Barbell Bench Press: 3 sets of 12 reps

• Triceps Dips: 3 sets of 12 reps

• Cable Pec Fly: 3 sets of 12 reps

• Triceps Cable Extension with Rope: 3 sets of 12 reps

Friday: Abs and Core

• Russian Twist with Plate or Ball: 3 sets of 12 reps

• Hanging Leg Raise: 3 sets of 12 reps

• Back Extension: 3 sets of 12 reps

• Ab Crunch with Stability Ball: 3 sets of 12 reps

• Oblique Dumbbell Side Bend: 3 sets of 12 reps

Saturday: Shoulders

• Rear Delt Raise: 3 sets of 12 reps

• Military Press: 4 sets of 15, 12, 10, 8 reps

• Dumbbell Lateral Raise: 3 sets of 12 reps

• Barbell Shrug: 3 sets of 12 reps

• Single-Arm Shoulder Press: 3 sets of 12 reps

 Sunday: Rest