Jacob Osborn

Henry Cavill's Superman Diet & Workout Plan | Man of Many

On the heels of 2011’s “Immortals,” Henry Cavill was already cutting a mean figure. However, his role in 2013’s “Man of Steel” required more of…well…everything. By that, we mean more mass and more muscle alike. As such, the Superman diet might be best described as bulky, with frequent eating and insane amounts of protein consumption. That’s because protein doesn’t just build mass, but also helps repair muscle damage.

Henry Cavill’s Diet Plan

  • Eggs – File this one under the “no duh” category. Cavill supposedly ate 5 egg whites and 2 yolks in a single serving.
  • Steak – The actor stacked up on his protein consumption as early as his first meal of the day.
  • Oatmeal protein shake – What, you thought you were done with the early morning protein? Not even close!
  • No1 Rosemary Water – Touted as the “world’s first pure rosemary water,” No1 made a lot of false promises when first coming out of the gate. To think, all they had to say was “Superman drinks our product for breakfast.”
  • Breakfast

  • 1/2 cup cottage cheese
  • 56g protein powder
  • 2 cups grapes
  • 3 tbsp barley
  • 1 1/5 oz sunflower seeds
  • Snack #1

  • Chicken curry with jasmine rice – This tasty meal delivers protein, flavour, and texture in every bite.
  • Apple – Carbs are fine when they’re consumed with calculation and purpose. And to anyone scratching his head and saying, “all Cavill had for lunch was chicken curry and an apple?!” Remember: this is just his first lunch.
  • Lunch #1

  • Protein shake – Cavill reportedly drank several shakes throughout the day. This one contained coconut milk, peanut butter, maltodextrin, and whey protein.
  • Post-Workout

  • Chicken breast with a side of curry sauce – Why mix things up when you know what you like?
  • Roasted potatoes – Here’s one side that no one with taste buds will argue with.
  • Lunch #2

  • 49g protein powder
  • 1.5 cups yoghurt
  • 1.5 tbsp barley
  • 3 tbsp slivered almonds
  • 1 tsp olive, flax, hemp or salmon oils
  • 2 tangerines
  • Snack #2

  • Bison steak – Bison is high in protein, and also lower in calories than fattier meats. Throw in the fact that it’s a natural source of creatine and you have yourself some genuine Man of Steel cuisine.
  • Brown rice pasta – On Instagram, Cavill called his brown rice pasta a “work in progress.” One wonders if he ever perfected it.
  • Dinner

  • Protein shake – Just when you thought Cavill had maxed out his protein intake, he capped off the night with another shake. In addition to protein powder, it consisted of greens and water.
  • Post-Dinner

    You’re eating a stockyard’s worth of protein in a single day and now it’s time to convert all that extra mass into muscle. If you want Henry Cavill’s body, prepare to workout for up to 2.5 hours a day, 4-5 days a week. That’s what the actor was doing in preparation of both “Man of Steel” and “Batman v Superman.”

    Henry Cavill’s Workout Plan

    Combining high-intensity movements with strength-building exercises and high speeds, CrossFit training will maximise your every potential.

    Superman Workout #1: CrossFit

    Lift 10,000 lbs as quickly as possible by performing just one rep of each exercise in succession. Use any weight you want and limit yourself to one rep per round. Perform the following exercises:


    Perform the following sprints, resting for a full minute between each one.




    Using 50lb dumbbells, perform the following exercises for as many rounds as you can in 10 minutes:


    Perform the following exercises in 60 seconds or less, resting 2 minutes between each round.


    Perform the following exercises for as many rounds as you can in 9 minutes:




    Remember to target different muscle groups on different days.

    Superman Workout #2: Bodybuilding

    Perform the following upper-body exercises:


    Perform the following lower-body exercises:




    Perform the following chest and back exercises:


    Perform the following shoulder and arm exercises.


    Soft tissue work and rest

    Saturday & Sunday

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