How to Get A Body Like Christian Bale in American Psycho


Would you like to look like Christian Bale in American Psycho?

I don’t know about you…but I certainly would!

His body is a perfect example of the ideal Hollywood physique. Broad shoulders, a powerful chest and a slim waist with a six pack.

christian bale american psycho body

Not only will girls drool over you at the beach, but you’ll also look amazing in a simple T-shirt.

Don’t be fooled by the Bodybuilding industry…The Hollywood physique is what girls naturally find attractive.

It’s also a lot easier to achieve than the traditional “bodybuilder look”. You won’t need to use insane amounts of steroids, damage your health or spend your life preparing meals and lifting weights either.

Instead, you can train intelligently with a minimal time commitment each week. And if you stay consistent, you’ll develop a lean and muscular physique like the one Christian Bale had in American Psycho.

Now, don’t get me wrong…it won’t be easy.

A smart training program is only part of the equation. You also need to train very HARD.

You can’t go into the gym twice a week and half-ass it. With minimalist training intensity becomes even more important than ever.

But if you truly want to get the ideal “Christian Bale physique”, read on and I’ll show you how you can achieve your goal.

Christian Bale American Psycho Body

This is what Christian Bale looked like when they shot American Psycho.

As you can see, he has everything you need for the classic “Hollywood Physique”. He’s got a broad upper body that forms a V shape with his lean waist.

This is the type of body girls like best. Hollywood knows this and now you do too.

Six-Pack abs are cool…but they aren’t the real reason girls love the Hollywood body.

Sure, having nice abs is cool. But it’s not actually the reason why this physique is so appealing.

People with some muscle mass and a low body fat percentage always look great. You only see their abs if they take off their shirt. But even with their clothes on, everyone can tell they are in great shape.

Why am I telling you this? I want to show you the power of being lean.

Adding muscle takes a long time after the beginner stage. Losing fat on the other hand, is a lot quicker when done right.

That’s why I’m going to show you a diet method you can use to reduce body fat while hopefully adding a little bit of muscle to your frame.

To look like Christian Bale you’ll have to life weights anyway. If you use a smart training program, you’ll gain some muscle relatively quickly.

Losing fat and gaining muscle works if you are new to serious strength training. After the beginner phase, it becomes a lot harder.

Before I give you my workout and diet suggestions for developing a body like Christian Bale’s, let me be clear about something…

I have no idea how he trained or ate before filming this movie.

However, I do know how you can get similar results. Strength training and a good diet are not a secret anymore in 2016. Tons of people (myself included) have taken control over their own bodies.

So if you are serious about reaching your goals in the gym, read on.

American Psycho Diet

Christian Bale American Psycho Diet

You need to get down to at least 10% body fat.

That’s how you’ll look your best regardless of how much muscle mass you already have.

If you go on bodybuilding forums, you’ll generally get the opposite advice. “You’re too skinny to cut. Bulk first and then cut down later.”

This is horrible advice for people who just want to look good.

It will take a long time before you see any of the benefits of all your hard work at the gym. A 6 month bulk followed by a three month cut means you won’t look your best until 9 months time. And that’s the best case scenario.

Sure, you won’t be huge and ripped if you don’t bulk first. But that’s alright. Remember, looking good is more important than what bodybuilders on a silly forum say.

So with that out the way, let’s talk about how you can lose weight.

The #1 Key to Fat Loss

There is a secret to fat loss. You’ve probably already heard it but not believed whoever said it…

If you are in a calorie deficit, you will lose weight.

That’s easy, isn’t it?

Just track everything you eat using an app like MyFitnessPal and you’ll lose weight.

Well, not exactly.

Fat loss is certainly simple…but it’s not easy.

Hunger will trick you into eating when you know you shouldn’t. That’s why the best fat loss strategies always put a focus on minimizing hunger.

How to Minimize Hunger

There are a couple of different strategies I have used successfully.

Not all of them will work for you and your lifestyle. So just pick and choose the ones that work for you.

  • Intermittent Fasting
  • Flexible Dieting
  • Drinking a lot of water and diet coke
  • Eating fruit as snacks
  • Eat foods that are large relative to their calorie amount

A typical day might look something like this for me:

  • Don’t eat anything until 10/11 am
  • 10:30 am: 1 Apple, 80 calories
  • 12:30 pm: Whole grain bread and lean meat, max 600 calories
  • 2 pm: Chocolate or ice cream, max 200 calories
  • 4 pm: Cherry tomatoes, max 100 calories
  • 7 pm: Potatoes and chicken leg, 1000 calories

That’s just an example and I don’t recommend following strict meal plans.

Instead, just set a calorie goal and then find foods that fit into your calories. Don’t worry about macronutrients. They only make a small difference in my experience.

What you need to focus on is eating filling foods. You won’t be able to stick to a diet with a bunch of crappy foods.

Notice how my meal plan is laid out. I eat most of my calories at dinner. That’s just the way I like to eat because it leaves my fuller for longer.

The whole grain bread, apple and cherry tomatoes are all very filling foods. Those foods are the key to the success of this type of diet.

But it’s also important to fit in some treats that you enjoy. I eat some chocolate or ice cream every day. That hasn’t stopped me from creating a Hollywood physique like Ryan Reinolds or Christian Bale.

Christian Bale Transformation

He has gone through some impressive (scary) transformations over the years.

Christian Bale American Psycho Training

Now let’s move on to the weight lifting routine.

I’m sure Christian Bale is a pretty busy guy. Between shooting movies, appearing on TV and enjoying his awesome life, he needs to find time to train.

Some will say that “finding time” isn’t an issue when you get paid millions for your roles in movies. Going to the gym is simply a part of the job.

Well, that might be true.

However, actors are just people too. They don’t always feel like going to the gym either.

Your probably feel the same way. If you were a gym rat who loves lifting weights more than anything else, you wouldn’t be reading this.

That’s why the routine I’m going to suggest is very simple. It takes less than an hour three times per week.

I truly think anybody can find the time for that. If you can’t, maybe getting in shape isn’t that big of a priority for you.

This routine invloves 3 full-body sessions. There is a focus on upper-body exercises because those will give you the Hollywood Physique.

You’ll be doing Reverse Pyramid Training (RPT) on some exercises. This means that you start with a heavy weight that you can only do 3 reps with. The next set you drop the weight 10% and do 5 reps. On the third set you’d drop the weight again and do 7 or 8 reps.

This method is very effective for gaining strength and muscle.

Monday: Workout A

  • Squat 1×5
  • Incline Bench Press RPT 3, 5, 7
  • Bent-Over-Row 3×5
  • Curls
  • Side Lateral Raises

Wednesday: Workout B

  • Overhead-Press RPT 3, 5, 7
  • Deadlift 1×5
  • Chinups (if you can do them, otherwise repeat Bent-Over-Rows)
  • Dumbbell Incline Bench Press 3×10
  • Facepulls 3 sets to fatigue

Friday: Workout A

  • Squat 1×5
  • Incline Bench Press RPT 3, 5, 7
  • Bent-Over-Row 3×5
  • Curls
  • Side Lateral Raises

This week follows the pattern of workout A, workout B, workout A.

The next week you would start with workout B. Then it would look like:

Workout B, Workout A, Workout B

If you are very short on time, you could also do the same routine just twice per week.

Closing Thoughts on Looking Like Christian Bale

There you have it!

If you follow the routine and diet suggestions in this post, you could get a similar body to Christian Bale.

I hope I’ve given you a good understanding of how to get the Hollywood Physqiue. However, this is only a blog post.

I can’t go into too much detail…because this post would turn into a short book.

If you are still struggling to reach your fitness goals, I highly recommend the Kinobody workout programs.

That guide goes into a lot more detail and will help you get the body you deserve.

P.S. Click here if you are ready to lose fat and achieve the Hollywood Physique.



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