Simu Liu Workout and Diet in []

• Age: 34
• Height: 5′11″
• Weight: 175 lbs
• Waist: 32”
• Chest: 43”

Simu Liu is an Asian actor known for his role in the Marvel film "Shang-Chi and the Legend of the Ten Rings."

He passed from a bit-part player to a leading actor and became the first Asian actor to play the lead in a Marvel Studios film. His performance was highly appreciated, and the film had a record-breaking box office showing.

He adhered to rigorous and varied training that required strength, endurance and worked tirelessly, ensuring his fitness regime was enough for the film and his life.

The Marvel diet played a crucial role in Liu's transformation. It included high-protein foods, and a balanced carbs and fats intake to complement his demanding routine.

Marvel’s Shang Chi sculpted his physique into a superhero shape with an intense regimen focused on building muscle mass and enhancing athleticism [1].

Here’s how Simu Liu’s workout guide develops:

Monday - Upper Body

• Flat bench press: 3 sets of 15 reps
• Overhead press: 3 sets of 15 reps
• Barbell rows: 3 sets of 15 reps
• Lat pulldowns: 3 sets of 12 reps
• Dumbbell lateral raises: 3 sets of 12 reps
• Barbell shrugs: 3 sets of 12 reps
• Dumbbell curls: 3 sets of 12 reps
• Skull crushers: 3 sets of 12 reps

Tuesday - Lower Body

• Jump squats: 3 sets of 10 reps
• Squats: 3 sets of 15 reps
• Leg press: 3 sets of 12 reps
• Lunges: 3 sets of 12 reps per leg
• Leg curls: 3 sets of 15 reps
• Calf raises: 3 sets of 20 reps
• Hip abduction: 3 sets of 12 reps
• Box jumps: 5 sets of 7 reps

Wednesday - Core

• Crunches: 4 sets of 25 reps
• Russian twists: 3 sets of 15 reps on each side
• Leg raises: 3 sets of 15 reps
• Scissor kicks: 2 sets of 60 seconds
• Plank holds: 3 sets of 60 seconds
• Battle ropes: 2 sets of 120 seconds

Thursday - Upper Body

• Incline bench press: 3 sets of 15 reps
• Arnold press: 3 sets of 12 reps
• T-bar rows: 3 sets of 15 reps
• Cable rows: 3 sets of 12 reps
• Cable crossovers: 3 sets of 12 reps
• Dumbbell shrugs: 3 sets of 15 reps
• Hammer curls: 3 sets of 12 reps
• Tricep pushdowns: 3 sets of 12 reps
  

  

Friday - Lower Body

• Air squats: 3 sets of 20 reps
• Squats: 3 sets of 15 reps
• Leg extensions: 3 sets of 15 reps
• Hack squats: 3 sets of 10 reps
• Standing calf raises: 3 sets of 20 reps
• Glute thrusters: 3 sets of 12 reps

Saturday - Core

• Bicycle crunches: 3 sets of 20 reps
• Lying leg raises: 3 sets of 15 reps
• Russian twists: 3 sets of 15 reps per side
• Side plank: 2 sets of 60 seconds per side
• V-hold: 2 sets of 60 seconds
• Battle ropes: 2 sets of 120 seconds

Sunday - Rest

Simu Liu follows six training principles:

• Overall fitness: Simu Liu's workout focuses on muscle building and cardiovascular health, aiming to craft a balanced physique.
• Multiple exercises: His workout includes multilateral movements and standard lifting, enhancing strength, agility, and explosive power.
• Core workouts: Liu's training dedicates substantial focus to core exercises, which are crucial for maintaining toned abs.
• Rest & recovery: He incorporates a rest day into his routine to recover and help muscle recovery and growth.
• High-intensity interval training: He integrates HIIT training into his routine to improve cardiovascular health and endurance [2].
• Martial arts: He practiced martial arts to enhance his physical condition and agility for fight scenes. This also boosted his focus and discipline, the key to his performance in the Marvel universe.

Simu Liu relied heavily on a strategic diet plan to prepare for the Marvel superhero physique.

His nutrition focuses predominantly on proteins, with a balanced intake of carbs and fats to maintain energy levels and stay healthy. It also emphasizes timing and meal variation.

While preparing for his role in “Shang Chi and the Legend of the Ten Rings”, Liu adjusted his diet to enhance its efficiency, including a 12-hour window for eating and intermittent fasting on certain days.

Here is a View into Simu Liu's daily diet:

Breakfast

• Eggs
• Whole grain avocado toast
• Juice

Post-Workout Meal

• Whey protein shake

Lunch

• Rice
• Chicken breast
• Green veggies

Dinner

• Rice
• Steak
• More green veggies

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Simu Liu has five strategic nutritional tactics to maintain his superhero body, balancing macronutrients and modifying his carbohydrate intake:

1. High protein intake: Simu Liu's diet focuses on high-protein food sources such as chicken, steak, and whey protein. This not only promotes muscle recovery but also satiates him.
2. Balanced macronutrients: Simu balances carbs and fats to create macronutrients and includes them in his diet during lunch and dinner.
3. Carbohydrate cycling: He follows a carb cycle and adjusts his intake based on his training schedule, providing his body with the energy it needs on intense training days and limiting it on rest days.
4. Intermittent fasting: This method limits his food intake to specific windows, which enhances fat loss and muscle definition [3].
5. Enjoying food: Despite the structured nature of his diet, he's a self-proclaimed "big food guy" who makes sure to enjoy what he eats. He believes that the sustainability of a diet plan is rooted in the pleasure of eating.