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Captain America’s Diet & Workout Routine

Need a solid weight loss program that piles on the muscle? Try Captain America’s! Captain America isn’t Chris Evans first superhero role. He also played the Human Torch in Fantastic Four. However, Evans added an estimated 15-2o lbs of pure muscle to play the first Avenger. So if you’re looking for a weight loss diet that also packs on muscle, this may be the one. Here’s how he did it:

The Captain America Diet Plan highlights a sample meal plan. The food you eat has to be quality food. You can not cheat and eat fast or junk food to get the extra calories you need. It’s also important to drink one gallon of water per day.


  • 1 Cup Oatmeal
  • Protein Shake
  • 8oz  N0nfat Yogurt
  • 1 Cup Blueberries
  • 4 Egg Whites

Supplements: 1 Scoop Protein, 1 Serving Creatine, 2 Braintech Plus Capsules

Morning Snack

  • 1 Protein Bar
  • Handful of Almonds


  • 1 Chicken Breast
  • 1 Salad with Fat Free Dressing

Supplements: 1 Serving of Creatine


  • 1 oz Beef Jerkey
  • 1 Can of Tuna


  • Half of a Protein Shake

Supplements: 1 Scoop Protein, 1 Serving of Creatine, 2 Braintech Plus Capsules


  • Other Half of Protein Shake
  • Banana
  • 1 Cup of Orange Juice


  • 6oz Salmon
  • 1 Cup Asparagus
  • 1 Baked Potato
  • 1 Cup Brown Rice

Before Bed Snack

  • Protein Shake

Supplements: 1 Scoop Protein


See Chris Hemsworth’s diet and workout routine to become Thor.


For more on the Captain America workout, go HERE.


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