Aimee O'Keefe

Sebastian Stan’s ‘Winter Soldier’ Workout and Diet Plan | Man of Many

Born in 1982 in Constanta, Romania, Stan moved to Vienna in Austria when he was eight years old with his mother. Four years later, they moved to Rockland Country, New York, where Stan attended the Rockland school. During this time, he starred in school productions of classics like West Side Story and Little Shop of Horrors. Acting became a passion for young Sebastian and he was accepted into Rutgers University’s Mason Gross School of the Arts, where he graduated in 2005.

Who is Sebastian Stan?

If you want to look like the Winter Soldier, you also have to follow the Sebastian Stan diet to a tee. According to Fitness Clone, for Winter Solider Stan followed a strict diet of lean protein, veggies and a decent amount of healthy fats. The fats were an essential part of his fitness journey as Stan was working out so much that he needed plenty of fats to help build muscle and recover. The diet included frequent meals, around 5 to 8 per day. Here’s an example of the actor’s daily diet:

Sebastian Stan Winter Soldier Diet Plan

  • Coffee
  • Rice cake with honey and almond butter
  • Meal 1:

  • Protein shake
  • Handful of nuts e.g. almonds, walnuts, cashews
  • Meal 2:

  • Chicken breast
  • Rice
  • Green vegetables e.g. broccoli
  • Meal 3:

  • Avocado and egg whites
  • Rice cake or rye bread
  •  Meal 4:

  • Fish
  • Leafy greens
  • Sweet potato cooked with coconut oil
  •  Meal 5:

  • Almond butter with fruit
  •  Meal 6:

    With his chiselled face and even more chiselled abs and ripped arms, Sebastian Stan is the image of fitness and power in the Marvel series. While Stan’s strict meal plan has been pivotal to perfecting his physique, and we hate to say it- but there is also a lot of physical, strenuous workouts that come hand in hand with achieving the final product.

    Sebastian Stan Winter Soldier Workout Regime

  • Kettlebell swing as a warm-up
  • Zercher squat- 3 sets of 3 reps
  • Barbell bench press- 3 sets of 3 reps
  • Barbell deadlift- 3 sets of 25 reps
  • Push up renegade row- 3 sets of 10 reps
  • Single-leg squat- 3 sets of 8 reps
  • Box jump- 3 sets of 8 reps
  • Day One:

  • Kettlebell swing as a warm-up
  • Chest-supported row- 5 sets of 12 reps
  • Alternating incline dumbbell bench press- 5 sets of 12 reps
  • Alternating lat pulldown- 4 sets of 10 reps
  • Seated military press- 4 sets of 10 reps
  • Dumbbell curl– 4 sets of 15 reps
  • Skull crusher- 4 sets of 15 reps
  • Day Two:

  • 5 minutes of aerobic plyometrics as a warm-up
  • Medicine ball overhead throws- 3 sets of 5 reps
  • Lateral leap and hop- 3 sets of 5 reps
  • Farmer’s walk– 3 sets of 25 metres
  • Box squat- 3 sets of 3 reps
  • Day 3:

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