Chris Pratt Steroids | How This Superhero Gets Ripped | Ultimate Before And After Results 2021

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Written By Jonathan Deventer

How Chris Pratt Gets Ripped For Guardians of the Galaxy

If watching Guardians of the Galaxy was the first time you were introduced to the brilliance that is Chris Pratt, then you won’t know of the amazing body transformation he went through to go from chubby man to the lean machine we’ve all come to accept and appreciate as his normal physique.

Chris’ character in Guardians of the Galaxy is an active “ladies man” bachelor known as Star-Lord, so it was important he had the physique to match the much loved super-hero type character. In this article, we’ll explore how the well-known comic actor transformed into a Superhero.

It goes without saying that pictures really do speak a thousand words – the below before and after the image is a perfect tribute to the hard work and effort he has obviously put in.

Asked how he transformed his physique, Chris Pratt is reported to have said:

“If you just cut the crap out of your diet, and if you spend an hour a day doing something physical that will make you sweat, six months will pass by, you will feel better mentally, physically and spiritually”

How Did Chris Pratt Gets Ripped

Chris Pratt Weight loss

Put simply, Chris transformed his life. He dramatically improved his diet and changed his daily routine by religiously “kicking ass” in the gym! You can split his workouts into two types – muscle building and fat burning. With advice and guidance from his personal trainer, Chris Pratt increased his calorie intake to 4,000 a day which was a complete culture shock – he was eating because he needed the fuel to train, rather than just to get from one day to the next.

Increased water consumption was a slight shock to him also, Chris Pratt was reported to have mentioned in an interview:

“I was peeing all day long, every day…that part was a nightmare”.

Having had to personally increase the amount of water I drink, I can understand how this can take some getting used to, but I can also appreciate the benefits gained from just drinking more water!

Pratt’s Training

Chris’ training program was rigid, with him spending up to four hours a day in the gym, working until he couldn’t lift himself any further. His training consisted of boxing, kickboxing, swimming, running, HIIT and weightlifting. I also believe that during his training he completed a triathlon which was a testament to the effort and hard work that he’d been putting in.

Lean Muscle Growth


The focus, to begin with, was very much that of traditional bodybuilding with eight solid weeks of;

  • Static Press’ (all positions – chest, shoulders etc)
  • Pull Ups
  • Push Ups
  • Bent Over Rows (single and double arm)
  • Flys (dumbbell and cable)
  • Dips
  • Shrugs
  • Side Raises
  • Squats
  • Deadlift
  • Leg Press
  • Leg Curls
  • Leg Extensions
  • Walking Lunges

The important theme running through all of the above exercises is that they’re very specific to a body part of a muscle group, training individual muscles of certain days. You can also group them all into groups of compound movements – which if you’re interested in exercise will know are the key exercise to strengthen your core and main / largest muscle groups.

After piling on the pounds and muscle mass, the focus of training shifted from building and growing muscle to stripping body fat, maintaining muscle, and looking lean and mean, so how did he achieve this…

The key to burning fat is to be disciplined and Chris’ personal trainer Duffy Gaver was quoted as saying:

“Chris’ athleticism is amazing. He is incredibly disciplined and his work ethic is phenomenal”

Fat Burning (Getting Ripped)


Burning fat takes serious commitment and dedication – something it seems Chris Pratt has in spades! We’ve already mentioned the exercises that Chris completed during his training; boxing, kickboxing, running, swimming and HIIT.

Chris Pratt would work out up to four hours a day and seven days a week – not just during the fat-burning stage, but from start to finish. The beauty of putting in this incredible hard graft at the beginning is that he now only trains between one and two hours, maybe four times a week.  His body is in peak condition and in a maintainable state.

The important and key part of losing weight and burning fat is training so you’re heart rate is increased for a prolonged period of time – HIIT is perfect for burning fat as your heart rate is increased quickly, you continue to train at this increased level and then your heart rate decreases again.

Chris Pratt Weight Loss Diet

The complete transformation that Chris Pratt went through, saw him shed a staggering 80 pounds!! As you’ve just read, this took some serious dedication and focused training, but as you may have heard much time – weight loss begins in the kitchen and Chris’ transformation is no different.

So how did he change his diet? Essentially his diet changed mostly by removing most of the carbs and starchy foods, like pasta, cereals, and anything sweet. Meals consisted of meats, fish, salads, seeds, and root vegetables.

This type of diet is called or considered a “Paleo Diet” and the best to understand what you can or can’t eat (suggested what you should or shouldn’t eat) is to think like a caveman…..yes, that’s right, I said a caveman. For example; if you can hunt for, fish for, or find it, then you can eat it.

The beauty of introducing this type of eating and diet plan into his life meant Chris didn’t have to worry himself with calorie counting – if you’re training well and you’re hungry, then eat – it’s as simple as that. Different types of foods react with your body in different ways. For example, 200 calories of pasta react and impact your body much differently than 200 calories of root vegetables.

I’m not sure what Chris Pratt would say about this or if he’d agree with me, but personally, eating like this isn’t the same as adopting “another diet”, this is just about thinking about what you’re eating and eating the right type of food to fuel your body for what you’re putting it through – it’s not a diet, it’s just eating right.

Crazy Bulk Cutting Stack


How did Chris Pratt lose 80 pounds and get in the best shape of his life? Simple, he ate very well and cut out all the “crap” that ultimately although your body doesn’t need. He trained harder than he ever has before show true dedication, commitment, and a gutsy attitude, and he stuck to his goal. He knew what he wanted and importantly he knew why. Once you’ve got the determination to achieve something, then it’s very hard for anything to stand in your way.

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