There are few physical transformations that have stood out in the Hollywood world quite like Chris Pratt. The action star has not always showcased a ripped figure, playing an overweight slob in the form of Andy Dwyer on the NBC sitcom Parks and Recreation for six years. Such was his flabby persona, he would famously be considered “too fat” to be a leading man during his role in the 2011 sports drama Moneyball.
Yet it would be the opportunity to play Peter Quill/Star-Lord on the Marvel Cinematic Universe title Guardians of the Galaxy that gave the Minnesota native a chance to completely transform his entire persona. It would be a big break for the actor who also had to trim down for the war drama Zero Dark Thirty. To embrace a new strategy that would deliver the physical fitness he required for the role of the superhero, he had to follow a strict regiment that allowed him to drop in excess of 60 pounds inside 6 months.
The planning that Chris Pratt utilized with his professional aid Duffy Gaver made the process easier to follow. What would follow was an extensive and exhaustive 5-month regiment that incorporated no less than 4-6 intense sessions each week. It would allow him 3 days of rest, but that time would be required given the extent of the workout.
Chris Pratt started the week off with a focus on cardio to work up a sweat and shed some weight. That will build up to the focus on the abs, the back and the biceps. The reps and sets would be repetitive from one session to the next. It would incorporate hammer curls, deadlifts, stretches, planks, sit ups, heavy dumbbell rows, barbell curls, hanging leg raises and lateral pull downs.
The chest region would require particular focus for Chris Pratt, giving him the pecks that are iconic with leading men in action star franchises. Alongside his trainer, he would engage tricep pushdowns, incline benches, bench presses, dips, cable kickbacks, flyes and hammer strength bench sets.
Shoulders and traps had to be improved for Chris Pratt to utilize that upper body strength for the major set pieces. Here is where his trainer would push him to engage front raises, barbell shrugs, military presses, lateral raises and rear delt flyes.
Leg day is always arduous in this routine, but it would be the foundation for this transformation. This is where the back squat, the kettlebell straight leg deadlift, glute bridges and weighted lunges came into play. The weekend would be his opportunity to unwind from the physical toll of the program, but it would not allow him to switch off from the diet routine.
The diet regiment was a core component that Chris Pratt had to follow with meticulous detail. Every piece of food and every liquid had to be accounted for in order to achieve perfection before production began. Carbs would include brown rice, berries, broccoli, spinach and sweet potatoes. Protein would include fish, steak, whole eggs and chicken breast. Fats would feature avocado, nuts and coconut oil. Then there would be supplements to provide an extra injection of energy for the sessions.
The hard work and dedication that Chris Pratt has applied to his fitness regiment would pay off handsomely, not just to land the role of Peter Quill in the Marvel franchise, but to open up new opportunities as well. This would include The Magnificent Seven, Jurassic World, Jurassic World: Fallen Kingdom, Passengers and the 2019 Western The Kid. Among a big collection of MTV Movie and Teen Choice Awards, he would also get the chance to host an episode of Saturday Night Live in 2014 to promote his turn as the Marvel superhero.