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Henry Cavill – Superman

Henry Cavill plays the muscular Superman in the latest film. How did he get that body? What was his diet like? How many calories did he eat?

Henry Cavill was born May 5, 1983

Height: 1.85 m/ 6’1 / 185cm

Previous films: Immortals 2011, Superman 2013

Currently 2013′s hot body for female reporters everywhereHenry_Cavill_muscle-bodydietwiki.com

 

“I’m on 5000 calories a day… You’ve got to eat protein first, then a little bit of carbs…you’ve gotta keep your hunger levels going,”…”I’m training two and a half hours a day, pushing my body beyond its normal limits, putting on a lot of muscle mass and just making myself look like Superman.”

 

Henry Cavill DIET

5000 calories a day is mammoth. In order to eat that much, Henry was having to drink calories in the form or protein powders and weight gainers. 5000 calories is enough to get fat but the reason Henry was eating that much was from the gruelling  workouts he endured every day. We don’t recommend 5000 calories a day for everyone, even if you are over 6ft. 5000 calories every day will result in you putting on too much fat. The trick Henry’s trainer employed was speeding up his metabolism by burning off the calories from such intense workouts that he needed 5000 calories to function. Movie stars have all day to train and a trainer to monitor their progress. The best way would be to get a rough estimate of your daily calorie needs and micro mange that making sure you put on 1lb every week. Any more and you may be putting on weight to rapidly and gaining fat.

If you do workout that much, you’ll need the amino acids in a protein shake so it’s a good idea to invest in one to up your daily calorie intake. Very few people who have that high of an intake do it with the aid of shakes. Whilst we recommend whole food for the vast majority of your day, post workout nutrition is a must for a quick insulin spike and shot of protein for the just damaged muscle.

Henry Cavill WORKOUT

Henry_Cavill_workout-bodydietwiki.com

“You’ve gotta keep your hunger levels going. I am training two and a half hours each day, pushing my body beyond its regular limits, putting on a lot of muscle mass and just generating myself look like Superman.”

Henry Cavill hit the gym hard every day. Combined with a high protein diet, Henry followed a body split workout with 2 body parts per workout every other day. Before every workout, Henry started with some cardio. Doing cardio after a heavy weight session have been too much for Henry to accomplish.

We recommend

Workout 1

Cardio

Chest / Biceps

Workout 2

Back / Shoulders

Workout 3

Legs / Triceps

Workout 4

Abs / (insert a lagging body part here)

 

As you can see from the pictures, Henry had some wide lats which are typical for a superhero. His low bodyfat composition allowed him to look this defined whilst camera trickery made him seem bigger than he is. If you wanted to structure a workout routine like him, we suggest several months lean bulking over your TDEE and then 2 months of cutting back the fat.

Henry Cavill SUPERMAN SUIT

Henry_Cavill_bodydietwiki.com

Although you can see that Henry has built a muscular physique, the Superman suite and post production made him look bigger than he is. Although there is camera trickery, you should build a good base like Henry has done so an suite, t-shirt or pair of shorts will make you look good. If you have any questions on the Henry Cavill workout, routine or diet, use the comment below and we’ll answer anything you throw at us!

18 Responses to “Henry Cavill – Superman”

  1. Mercedes says:

    The second picture is NOT from MAN OF STEEL. Henry actually did get THAT big, you just can’t tell because you were reporting on the WRONG picture. That second picture is from his film Immortals where he was MUCH smaller than he was in the Man of Steel.

    • admin says:

      Thanks for pointing that out! Importantly, you can see his base and body type from all the pics. Agree, he was at a smaller stage at his Immortals stage. There is a variance of bodyfat that fluctuates depending on his conditioning of the time. For example, he could be carrying water weight that makes him look ‘fuller’ whilst still having a similar muscle mass. Conversely, he could be very vascular making him look bigger than he really is as his body has definition. It is still good to see his body type :)

    • wayne says:

      just to let u know the second pic is from “man of steel” as his wearing the key around his neck to call on his dad lol

  2. Alex says:

    Do you have any idea on what sorts of food he eats?

    • admin says:

      Thanks for the comment! Henry Cavill ‘said’ he had 5k worth of calories a day to bulk. Lean proteins such as chicken, fish, turkey and beef. Complex carbs, whole grains. Look for anything ‘low GI’. Really though, to bust the myth eating 5000 calories a day for someone of his frame isn’t realistic. In fact, you can see in the latest film there was a lot of CGI to make him look like that. If you want to go through the phases Henry Cavill went through (bulking and cutting) , if you start now (june 2013) you’re looking at finishing this program for 2014. The difference between Henry Cavill and you is he has CGI! Bulking is a long process in which you will inevitably add fat. Cutting has to be done slow as possible as you loose muscle first..which is the whole reason you bulk for! Hope that helps – keep in touch! :)

  3. JayR says:

    Okay…. What type of weight was he carrying and how long did it take him to be that big … And is there anything to take to increase ones growth in hight ? Is it allowed to workout twice a day with as much calories before working out ? And how many sets per workout ?

    • admin says:

      Every build is different and you have a different body to Canvll which requires your own workout and diet plan. Email for more information if you want something personalised. The ‘big’ you see is VFX and a bodysuit.
      In regards to your height, no you can’t. Unless you are under 21 in which case make sure you get enough sleep. Sleep deprived people are not as built or tall.

  4. Lee says:

    Hi,

    Im a little confused:

    the article reads: “Henry Cavill hit the gym hard every day” then says “Henry followed a body split workout with 2 body parts per workout every other day”. So if he did weights every other day what did he do on the days in between – not cardio surely?

    Thanks in advanced

    Lee

    • admin says:

      Thanks for the question! :) If Cavill eat that many calories to bulk, a good proportion would be fat so the cardio would be keeping that at bay. In a recent television interview, Henry said his trainers understood what it was like being a human and gave some time off now and then. You can’t constantly gain without recovery! Some more food for thought, the more workouts, the shorter they are. You can’t do demanding heavy workouts every day without burning out very quickly. The cardio day could be a simple H.I.T.T. workout for 15 minutes :)”

  5. Ari says:

    This is a really good article, thanks for providing it and follow-up info. While it’s true that in the green screen candids, that’s all Cavill, thank you for mentioning that Superman imagery is enhanced in post-production.

  6. Jake says:

    Do you happen to know what his final weight was at his peak during this film by chance?
    As I’m around the same height as cavil, and sitting on around 90kgs. And aiming for the 100kg mark. So I was curious as to how far off I am from him. Cheers :)

    • admin says:

      Not sure of his weight but although you are 90KG, are you the same bodyfat? You can be 90KG and look great or 90KG and be fat. No two weights look the same due to bodyfat levels. Just some honest food for thought :)

  7. Jake says:

    I’m sitting on around 10-15% body fat. I’m eating heavily and work out 5-6 times a week with a simalar routine to Cavil.
    The main reason for trying to hit the 100kg mark is for football (NRL)
    But unsure if there is anything more i should be doing or anything particular foods I should be eating. And also Or also if I should be doing big wights with low reps or smaller weights with more reps in trying to gain muscle mass. And guidance would be greaty appreciated. Thanks :)

    • admin says:

      For your goal of gaining weight, heavy weight low(er) reps. Throw in a the odd lower weight higher rep range now and then to cover both fast and slow muscle fibres. Mail in if you’d like to become a client with a personalised action plan!

  8. leeky_faucets says:

    IWAS CURIOUS ABOUT SOMETHING. I HAVE BIG SHOULDERS AND BIG ARMS, BUT MY CHEST IS LACKING IN A MAJOR WAY. I DO HAVE IT. IM 36 AND IM STARTING TO GET MAN BOOBS, WELL KINDA. ANYWAY I CAN FIX THAT. I GET STRONG FAST WHEN I WORKOUT BUT HOW DO I BUILD UP MY CHEST. JUST A BIGGER CHEST AND EVERYTHING ELSE WILL FOLLOW. IS IT TRUE ABOUT THE BIG 4 MUSCLE GROUPS. MEANING JUST WORK THOSE MUSCLE GROUPS AND ALL THE REST WILL FALL IN LINE

  9. Joe says:

    Thank you for the well thought out and realistic answers you have posetd here. I am very interested in the eating regimen, specifically what, when, how. and do you think that the bulk he put on is sustainable or is that something that you can only do for short spans?

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