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♪ Are you ready? ♪
- Our goal with James was to gain as much muscle mass
as possible, have big traps, huge shoulders and delts,
and veins that were popping.
Today I'm gonna take you through a day of eating
for James McAvoy during Glass.
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When working on a movie, there's always three cycles.
There's the bulk up or build up phase,
it's the cutting phase or cycle,
and then it's the maintenance while filming.
In the bulking phase, you wanna gain as much muscle mass
as possible and you want to make sure
that you're not losing body fat.
I'm a big believer not gaining too much body fat as well
but you know, a couple of percentage might be good.
From beginning to end, James gained about 16 pounds
in 14 weeks.
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James' protein sources during the build up phase was mainly
lamb, beef, chicken and eggs.
His primary carbohydrates were cold potatoes, you boil them,
you let them go cold because it slows the GI index down.
Brown rice, farro, barley and quinoa.
Some good fat sources would be unsalted nuts, avocado
and fish oil.
Vegetables, with every meal we were trying to get some
good greens in as well, the more color the better.
Actually more nutrients, so red and green vegetables
as much as possible.
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During the build up phase, I wanted James to eat breakfast
as soon as possible in the morning.
So this is a typical breakfast that James would have.
Four to five eggs, some turkey bacon,
sweet potato and broccoli.
Eat the whole egg.
There's a lot of nutrients in the yolk.
With this, he would also eat a couple of Wasa crispbreads
which is really high in fiber, slow carb and low in sugar.
Three hours after breakfast, James would have a snack
which would consist of protein, ideally chicken or beef,
sometimes shrimp, and a good fat source and another
Wasa crispbread or thin crisp.
Three hours later, James would have lunch which would
normally consist of two fist-fulls of either lamb or beef,
and two fist-fulls of a slow carb and some good fats
and a ton of veggies on the side.
So three hours later after lunch,
James would have a snack again.
Something protein based like these turkey meat balls
right here, and many times we would sprinkle some nuts on
too, to get the fiber high and some energy into it.
So three hours after the snack, James would have dinner.
It would be about the same as lunch.
Beef, lamb, chicken, and some slow carbs and good fats
And a ton of veggies once again.
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Ideally, we would time the workout so James would work out
two hours after a meal and then eat right after a work out.
Sometimes that wasn't realistic, then I would make sure
that James got some BCAs that he would drink
right after a workout, within 30 minutes.
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A big part of this diet is tracking your macros.
Your protein, fat and carbs.
If you wanna try this diet at home,
it's much easier if you use your fists instead of
start calculating calories and tracking your macros
in a more specific way.
So a good way of doing this at home is to
have three to four eggs in the morning any way you want it,
three hours later have a fist full of something
protein based, lunch should be a fist full of protein,
and a fist full of slow carbs or good fat,
throw in two fist fulls of vegetables.
Three hours later, another snack, fist full of something
protein based, dinner should be the same thing as lunch.
So a fist full of protein and a fist full of energy.
Good fats or slow carbs, and the vegetables.
This diet's approachable for everyone
because you get to pick your protein, your carbohydrates
and your fat that you like, so
pick and choose and have a go.
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