Dear John, the Nicholas Sparks romance adapted for the big screen, knocked the blockbuster sci-fi hit Avatar from its number one spot while taking in 30.5 million on its opening weekend. With Channing Tatum taking the lead in the hottest new film in the U.S. let’s take a look at his workout and diet regimen.
“With Channing, we followed a 3 day on 1 day off cycle with each session consisting of high intensity, calisthenic based full body circuit workouts which lasted no more than 30 minutes each. We used absolutely NO machines, simply dumbbells, a medicine ball, and a jump rope!” says Tatum’s trainer, William Harris.
Day 1 (5 sets for time as fast as possible)
10 Pullups, 30 Kettlebell swings, 50 Walking lunges
Day 2 (7 sets for time as fast as possible)
150 Rope Skips, 15 Clean and Jerks
Day 3 (3 sets done as fast as possible)
100 Mountain Climbers, 75 Pushups, 50 Situps, 25 Box Jumps
“Notice how over the course of a 3 day cycle every major muscle group was targeted, however we did ZERO isolation moves. While Channing’s workouts did systematically allow for proper cycles of work, rest, and recovery, there was not a set “routine”. Routine is the enemy! I say that because in order to maintain consistent change and progress, you can not allow the body to plateau,” says Harris.
Harris says, “I think the key to success with regards to dietary habits is the restoration of simplicity and understanding the function of the foods you eat. I believe most people put too large of an emphasis on counting calories and complete restriction of certain foods and too little emphasis on the quality and quantity of the foods they eat, which in the long run is what causes failure.”
This is a sample day for Tatum:
Breakfast – veggie omelet, multigrain toast, Morningstar vegetarian sausage patties, and orange slices.
AM snack – apple slices and unsalted mixed nuts.
Lunch - grilled bbq chicken breast, spinach, and a sweet potato.
Afternoon snack – string cheese and unsalted mixed nuts.
Dinner – a turkey burger, broccoli, and carrots.
PM snack – yogurt and unsalted almonds (and a jell-o cup if something sweet was desired).
Harris continued to say, “He simply ate a clean and well balanced diet. Again, that’s not exactly what he ate every day, but that was the basis of his diet. Channing also ate whole wheat pizza topped with grilled chicken and broccoli, turkey lasagna made with multi-grain pasta and specially made sauces and cheeses, turkey bacon cheeseburgers with sweet potato fries, and other specially made dishes which broke up the monotony and made his diet enjoyable…which is also a key component of maintaining healthy eating habits. It’s all about learning to season your foods without loading them up with salt, sugar, and excess calories.”
Tatum’s exercise and diet routine originally appeared on gohealthygofit.com as a guest blog by his trainer William Harris. Harris, who founded Billion Dollar Bodies, Inc. and BDB Fit Camp has several other free workout routines available on his site.