Fitness experts reveal Ryan Gosling’s diet and workout to become Ken for the Barbie movie

Ahead of the release of Greta Gerwig’s blockbuster movie, Barbie, starring Margot Robbie as Barbie and Ryan Gosling as Ken, fitness experts at FitnessVolt can reveal the diet and workout plan that Gosling has implemented to transform into Ken.

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.

Ryan gets even stricter with his diet when preparing for a movie role. When preparing for his role in Crazy Stupid Love (2010), his diet included fish, vegetables, rice, and protein shakes, allowing him to get super lean. This is the ideal physique required to also play Ken in Gerwig’s upcoming movie.
Despite his strict adherence to eating healthy, Ryan has been known to have a sweet tooth, which he is not afraid to indulge in every now and then. His favorite sweet treat is Twizzlers, with a friend and co-star Emma Stone once telling Vanity Fair magazine:

“Ryan can eat more Twizzlers than anyone you’ve ever met. Yeah, the traditional, like, the Twizzler, and he would keep it in his coat pocket, and just, you know, hand out Twizzlers and eat Twizzlers himself.”

Ryan advocates 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
Ryan Goslings Barbie workout

Ryan Gosling 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.

As part of his prep for his role in La La Land, Ryan took up pilates. Pilates was recommended to him to strengthen his muscles while improving flexibility, suppleness, and muscle longevity, ideal for an active role in a comedy or musical, just like Barbie.
Ryan’s trainer, Arin Babaian introduced pilates after having him do squats and pull-ups. Per Babaian, pilates helped Ryan improve his spinal stability and postural strength.

Given below is 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