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The transformation scene of Chris Evans’ Steve Rogers inCaptain America: The First Avengerstands out as one of the most iconic moments in the MCU. Evans underwent an intensive workout routine and diet to bulk up for the role. However, one of the major challenges while filming was the exhaustion of working 12-14 hour days on the movie and then having to hit the gym. TheFantastic Fouractor came up with a smart plan to address this nightmare issue.
Evans initially turned down the titular role in the film but changed his mind after consulting with Robert Downey Jr., who played Iron Man in the earlier Marvel movies. TheGhostedactor ended up loving his experience in the movie.
Also Read:One Evil Version of Captain America Would Always Beat Iron Man Regardless of How Robert Downey Jr and Chris Evans’ Fight Went in Civil War
Chris Evans’ Smart Solution To Address This One Issue With Bulking Up For The Role
One of the most demanding aspects forChris Evansin playing Captain America was the need to build and maintain his physique throughout the film. Evans discussed this challenge in an interview with entertainment reporter Chris Van Vliet when he was promotingCaptain America: The Winter Soldier. The interviewer was curious about how theKnives Outactor managed to maintain his body while dealing with the temptations of lavish set food.
Evans explained that he prioritized his workouts over his diet, sharing that his metabolism was faster. He further added that he was strict with his time spent at the gym. TheGiftedactor shared withChris Van Vliet:
“I’m pretty lucky in the sense that my metabolism is pretty quick. Food isn’t always the biggest conflict for me. For me, to get in shape I just got to spend time in the gym. I don’t have to be as strict with the diet, as I do needing to be strict with the hours spent working out.”
However, the interviewer expressed the concern that Evans was already spending considerable time on the set, working nearly 12 to 14 hours a day. Vliet wondered whether the extensive workout routine along with lengthy shooting hours would eventually exhaust thePain Hustlersactor. However, Evans had a smart plan — to build up his physique to the maximum before filming began and then slowly lose his mass throughout the movie. Evans shared his brilliant plan with the reporter:
“This is what happens: You get yourself as big as you’re able to and then as you’re shooting, you slowly get smaller. It’s just what happens. Throughout the movie, you just slowly lose your mass. So you need to come to set as big as you can possibly get yourself in anticipation of exhaustion. And you’re just gonna start shedding pounds.”
The Gray Manactor applied this method throughout his appearances in the MCU. Evans has appeared in eight movies within the universe, excluding his three uncredited cameos.
Also Read:Ryan Reynolds Personally Made Chris Evans’ Cameo in ‘Free Guy’ Happen After Agreeing To Weird Condition Set By Avengers Star
Chris Evans’ Workout Routine For The Captain America Role
Hollywood trainer Simon Waterson, known for trainingDaniel Craigfor hisJames Bondroles, was entrusted with the task of whipping up Chris Evans for the role.The Nanny Diariesactor had to undergo a challenging routine, about which he shared withMen’s Health,“It was grueling, it was brutal and I’d find any excuse possible not to go. But I had to do it.”
Waterson’s muscle-building workout plan revolved around focusing on two muscle groups each day and working on them for two hours. This routine was completed with intensive abs and core workouts. The muscle group exercises comprised standard gym movements like presses, squats, raises, and others. In addition, Evans included workouts to enhance his athleticism twice a week.
As he revealed earlier, Evans never had a strict diet routine and never counted his calories. He included a lot of protein in his meals, including fish. His nutrition intake was complemented with high-quality Amino Acid powder.
Also Read:Chris Evans Was Dead Sure MCU Makes ‘Sh*tty f**king movies’: “I just signed my death warrant”
Fans can enjoy Chris Evans’ muscular performance as Captain America by streaming the MCU movies on Disney+.
Hashim Asraff
Senior Writer
Articles Published :3018
Hashim Asraff is a Senior Entertainment Writer at FandomWire, with over 2,800 articles published on celebrity culture, comic book movies, and major TV franchises. With a background in Sociology and a keen interest in pop culture, Hashim brings a unique lens to breaking news stories, character deep-dives, film rankings, and fan-driven perspectives.His coverage often includes the MCU, DCU, hit network shows, and celebrity profiles, giving readers a rich blend of entertainment and analysis. A longtime fan of crime and investigative series, Hashim has watched thousands of episodes of NCIS, Criminal Minds, Law & Order: SVU, Bones, Blue Bloods, and The RookieA passionate storyteller and wordsmith, Hashim has also worked as a ghostwriter and managed multiple social media handles. He brought his writing expertise to FandomWire to also pursue his lifelong love for cinema and television.
