 Zendude nation the time has come you guys been asking for this for I don't know how long maybe a year We are doing a body breakdown on the man himself Brad Pitt today Specifically we're gonna be talking about Brad Pitt's physique in the movies fight club and snatch why well in those movies Specifically he had a very Zendude-esque physique who is lean. He was chiseled. He was athletic It was a kind of body that looks good, but also feels good as well Now today we're gonna talk about Brad Pitt's journey to create the physique that he had in those movies But don't worry if you're not as lean as he is or if you feel like you have more of a journey to go than he did That's okay We're gonna take you to that physique no matter where you are right now Now let's talk about where Brad Pitt was starting specifically this guy was naturally an ectomorph. He was skinny guy He is what we call a hard gainer So for Brad it was actually very difficult to put weight on and though he did lose body fat during his Preparation for these roles. He was also focusing a lot on just gaining muscle and he was really focusing on gaining dense muscle And so with that dense muscle you could see here in these photos It gave him that look of being an absolute ninja, which is what we always talk about here as Zendu finis You want to look like a ninja and you want to feel good? You want to be athletic and so that's what he was going for and that's what we're gonna go for today When we talk about his transformation when Brad Pitt started the transformation He was five feet 11 inches tall and around a hundred and sixty seven pounds And in fight club he got all the way down to around a hundred and fifty six pounds So that's about six percent body fat probably too lean for some of you We maybe want to shoot more for the snatch physique where he was closer to eight percent body fat And had a little bit more weight on his body So before we get into talking about exactly what Brad did I want to mention a tool to you right now that I think is gonna help you achieve your fitness goals So as Zendu fitness if you haven't seen any of our other videos we talked about jump rope We talked about jump rope as a tool for fat loss and later in the video I'm going to give you free workouts so you can do but right now if you want to pick up the jump rope that we use to do Our workouts. I'll link it in the description below for 10% off. It's the cross rope. It's one we use every day It's the best in the world. We recommend it So if you want that grab it now, let's get into the transformation Let's start off by talking about the workouts that Brad was doing on a consistent basis So when he went through this transformation getting ready for his role creating that lean muscular physique that we all strive towards ourselves He was working out five to six days a week and he was doing a very consistent routine So he split up his body parts into just about a singular body part for each day He was working out and while he did that he was actually focusing on not doing that many sets and keeping the reps very high So on the first day Mondays was his chest day So he would start off by warming up with push-ups three sets of 25 repetitions each Don't worry if you can't do push-ups you can do push-ups from your knees. That's a modification here And so once you complete that warm-up you can move on to the three main lifts he did on that chest day So the first one being regular bench press three sets of 15 repetitions each Followed by three sets of incline bench press 15 repetitions each and then finally three sets of flies Which is an exercise that's great for building muscular density in the pectoral region and again He did 15 repetitions here as well So I'm not gonna say three sets of 15 repetitions for this whole video just understand That's what he did for every exercise I'm gonna name going forward on the other workout days Tuesdays Tuesday was back day He started off back day with a warm-up where he would do three sets of five repetitions for Pull-ups and so this is the only exercise that he didn't do 15 repetitions of that's why I mentioned it right now If you can't do pull-ups do pull-up negatives and right now I'll show you a quick little video Really outlining what pull-up negatives are so if you can't do pull-ups to do these so you can work your way up to do In normal pull-ups after he completed pull-ups He moved on to seated rows lap pull down and then T bar rows moving on to Wednesdays Wednesdays with shoulder days So you can see in a lot of the photos or you know famous imagery from the movie fight club or snatch He had these very sculpted full deltoids and the reason why he was able to create those deltoids was the work He put in in the weight room. So he was doing military press. He was doing Arnold press He was doing side shoulder raises and he was doing front shoulder raises Thursday was biceps and triceps You know curls for the girls where he would either do the curl machine or just normal dumbbell bicep curls followed by the easy bar curl Followed by hammer curls and finally finishing off with the tricep extension Friday's Friday finally It was cardio day. So he would hop in the treadmill and it go about 65 to 75 percent of his maximum output So he wasn't going as hard as you could because he was going for a considerable amount of time in the treadmill But he was pushing himself into the mid to mid high intensity range. Now. Let me stop you right there If you don't like doing treadmill work, I don't either you don't have to work on the treadmill You don't have to get on the treadmill ever again for the rest of your life here's then do fitness We talk about jump rope. It's a fun tool that we use to do our cardio It helps us build up our endurance helps us burn body fat and overall It's just the most enjoyable form of high intensity Exercise that we found out there So if you want to do those type of workouts instead of treadmill You can swap those out and help you do so a link down in the description our free four week challenge with four weeks of Workouts jump rope and body weight related and I'll also put it up here in the right hand corner the screen right now If you don't want to click down there You can click there. You can click up here down here down up there Whatever you want finally Saturdays and Sundays So like I said in the beginning's video Brad was a hard gainer and that we're not all hard gainers We're not all naturally skinny, but for him to gain that muscle mass He just decided not to work out a lot of times on Saturdays and Sundays instead focus on recovery So getting lost asleep Eating and letting his muscles recover without doing any weightlifting or training So if you're someone who is a hard gaining or naturally skinny You can do that exact same thing if you know that you have a little more body fat than Brad pitton did in these roles Then you should incorporate more jump rope exercises or whatever cardio you want to do on these days as well So, you know at least two days of high intensity interval training workouts from what I saw on the internet Especially for these two roles we're talking about that Brad Pitt prepared for he kind of just ignored legs He wasn't given much love and if you want to give your legs some love if you want that complete physique We do here as I do fitness recommend that you try to train your whole body it just creates muscular balances and allows you to live overall healthy and Creates a better aesthetic in our opinion So if you want to do leg workouts You can go ahead and take like this shoulder and then tries up and buys up day and just clunk those together Make that one workout day and then open up one day and insert a leg day And so on that leg day you can do leg extensions for a few sets You can do leg hamstring curls for a few sets some back squats for a few sets and some standing calf raises as well That'll be sufficient again three sets of 15 reps for each Exercise and the reason why I keep on grinding home like three sets of 15 reps is because this is a body breakdown for Brad Pitt so I want you to replicate what he did in preparation for these roles So is this the only way to gain muscle? Absolutely not a lot of people recommend low rep days and doing less sets or more sets There's just one way to get this done. So with that being said, let's move on Let's start talking about as nutrition regimen. Ah the diet. I had the Jamie Lee Curtis yogurt I actually digested a huge gust of wind on my way to work. I shared a bagel with garbage. I Had two chocolate cheesecakes Yeah, whatever on the show I wish I could Beyond the show, whatever. I don't care. I love myself and I hate myself, but my diet starts tomorrow I know you want me to give you some kind of magic pill here and tell you exactly what he ate and be able to Guarantee that you're gonna get the exact same body that he did. I'm gonna do so but not in a way that you're gonna expect Okay, so if you go and look at the diet foods that he ate when he was preparing for these roles it was pretty basic stuff. It was, you know, brown rice and chicken and fish and vegetables and protein shakes and Greek yogurt and Caught his cheese and a lot of stuff that you see bodybuilders eat And so you can definitely eat those foods that are healthy foods or great foods But you don't have to be limited to those because if you look up Brad Pitt's training regimen online You may find that he ate these foods. You may think to yourself. Hey, you know what? I don't even want to try to get this physique because I don't want to just eat brown rice and chicken or Fish every day and I feel you hundred percent and understand you do not have to your nutrition What you eat on a daily basis to get that body can be an enjoyable process So I'm gonna talk about that right now if you want to follow what Brad was doing again He was a hard gainer. So he was trying to eat as much as he could He was eating almost every two to three hours. So he breakfast a mid-morning snack He lunch he would go train He would have a pre-workout for a train where you'd have like a banana or something post workout You'd have a protein shake then you don't have dinner and then he would have a mid-evening snack So it's a lot of food and what I want you to understand is all the research So I've seen out there around nutrition tells us that it's not necessarily about how often you eat The most important thing is that you're maintaining an anabolic state throughout the day And you get the amount of calories and macronutrients that you need So calories, which is just the energy that you consume to perform normal daily functions Including lifting weights and working out and thinking and everything and macronutrients protein carbs and fats So for the calories and the macronutrients, we're gonna link in the description our calculator Which will help you calculate this and if you'd like another tutorial help you do so I'll link up in the right hand corner of the screen a video It's called how to get a six-pack jump and rope going deep in depth teaching you how to create the physique that you want By eating the right amount of calories and macronutrients for your body So you can check that out. You can check the calculator out and I'm gonna move on here and talk to you now about meal frequency So as I said before Brad was eating every two to three hours. He was eating a ton for a lot of us We live busy lives. We don't have time to do that nor do we want to we don't want to be the person who has Their lunchbox at work instead we can do something even better guys What you can do is you can practice something called intermittent fasting and this is kind of turning the cheat codes on for Creatinous physique so in the morning instead of eating anything you can just consume some branch chain Amino acids and so these branching amino acids what they allow you to do is maintain an anabolic state So you're not worried about losing any muscle instead You can continue to burn body fat maintain the muscle you have and push your first meal until the middle of the day So if you want some branch chain amino acids, I'll link in the description below the ones that we use on a daily basis Because we do the same thing. We're busy guys. We don't want to have to eat that many meals So instead we just don't eat for half the day. We eat branch chain amino acids in the morning with some once you make it to the Halfway point of your day you can start consuming your calories your macronutrients eating your lunch and then eating dinner And what we prefer to do we believe it's the most enjoyable way to hit our macronutrient and calorie goals It's just by eating two giant meals And so if you're someone who has trouble getting enough food in don't worry You can eat breakfast if you want to but if you're someone who always feels like you're too hungry And you always want to eat more then cut out breakfast replace the BCAA's and start eating halfway into the day now I did find out exactly how many calories and macronutrients the Brad Pitt 8 and the reason why I'm not telling you how much He ate is because you would have to be 5 foot 11 167 pounds exactly for these numbers to work for you and that's a whole point that we linked you up that Calculator is because we want to make sure that this plan fits you Personally if you're eating for your body personally You're gonna be much much more likely to create this physique because you know exactly the amount of food your body needs To continue to lose body fat and gain muscle mass now comes the point of the video We're going to invite everyone to ask us questions drop them in the comments below if you have questions about anything We asked today or if there are other body breakdowns that you want us to do we know on this channel We've got a long list of body breakdowns that you guys ask for and we're definitely gonna get to those when we appreciate Each and every one of you making suggestions because that's where our content comes from it comes from you and your suggestions And finally if you're new to this channel, please subscribe to the YouTube channel We do body breakdowns like this one. We do jump rope workouts. We do nutrition tutorials basically on this channel We focus on helping you create that Brad Pitt physique in many different ways So please subscribe to the channel and we'll continue to make awesome videos like this to help you get lean and live An awesome life people do it every day they talk to themselves They see themselves as they'd like to be they don't have the courage you have to just run with it The things you own end up owning you it's only after we've lost everything that we're free to do anything