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Dracula’s stunt double training and meal-plan

meal plan
(Image credit: unknown)

Award-winning stuntman Marlow Warrington-Mattei had to undergo a slight transformation of his own in order to be able to pass as Luke Evans in Dracula Untold. Here he goes in depth on how he mirrored Evan’s build, what he ate, how much he trained and his daily routines. See below for images of just how good an effect this regime had on his build.

Check out our video interview with Luke Evans here.  (opens in new tab)

Nutrition

'In order to match Luke’s impressive physique I had to study images of his build and workout how to get myself to his level. In this instance, due to being in a hotel for four months with no kitchen and cooking facilities, prepping six meals a day was not an option. I had just come back from Budapest where I had met The Rock’s stunt double who was extremely knowledgable and happy to share his secrets. He introduced me to intermittent fasting and helped me to come up with a diet plan to follow':

Eating Window: 1pm to 9pm

Fasting Window: 9pm to 1pm

'It took getting used to but the body fat was coming off at ridiculous speed.'

Day 1:

Fasting phase - Drinking just BCAA, 5g every 2 hours.      

1pm - Meal 1: Nando's half chicken, sweet potato mash, salad.

3pm - Meal 2: 200g cottage cheese full fat, handful of blueberries with cinnamon honey and handful of nuts.

5pm - Meal 3: 40g protein shake, 2 rice crackers with 1 heaped tsp almond butter and 1tsp manuka honey.

6:30pm - Workout + 1 banana and 1 40g protein shake.

8pm - Meal 4: 300g steak, half dozen boiled baby potatoes and grilled mixed veg.

Day 2: 

Fasting phase - Drinking just BCAA, 5g every 2 hours.

1pm - Meal 1: Burrito bowl approx 300g chicken 60g brown rice, 60g mixed beans and all the trimmings, guacamole salsa, salad, sweet corn.
  
3pm - Meal 2: 200g cottage cheese full fat, handful blueberries with cinnamon, honey and handful of nuts.

5pm - Meal 3: 40g protein shake, 2 rice crackers with 1 heaped tsp almond butter and 1tsp manuka honey.

6:30pm - Workout + 1 banana and 1 40g protein shake.

8pm - Meal 4: Wagamama chicken mandarin salad with cashew nuts approx 200g chicken and side order of kid's rice.

Day 3:

Fasting phase - Drinking just BCAA, 5g every 2 hours.

1pm -  Meal 1: Double chicken breast pitta bread with avocado Salad.

3pm - Meal 2: Double chicken breast pitta bread (extra one to go that I ordered at lunch).

5pm - Meal 3: 40g Protein shake, 2 rice crackers with 1 heaped tsp almond butter and 1tsp manuka honey.

 6:30pm - Workout + 1 banana and 1 40g protein shake.

 8pm - Meal 4: Sashimi and sushi platter, approx 300g fish to 100g rice ratio.

Day 4:

Fasting phase - Drinking just BCAA, 5g every 2 hours.

1pm - Meal 1: Double venison burger with avocado in brown bread bap.

3pm - Meal 2: 200g cottage cheese full fat, handful of blueberries with cinnamon, honey and handful of nuts.

5pm -  Meal 3: 40g Protein shake, 2 rice crackers with 1 heaped tsp almond butter and 1tsp manuka honey.

6:30pm - Workout + 1 banana and 1 40g protein shake.

8pm -  Meal 4: 300g steak, half dozen boiled baby potatoes, grilled mixed veg.

Fasting phase - Drinking just BCAA, 5g every 2 hours.

1pm - Meal 1: Beef and chicken burrito approx 300g meat in whole wheat wrap, no rice just 2 heaped tablespoons of beans with all the trimmings, guacamole, salad, salsa, lettuce, sweetcorn.

3pm - Meal 2: 200g Cottage cheese full fat, handful blueberries with cinnamon, honey and handful of nuts.

5pm -  Meal 3: 40g Protein shake, 2 rice crackers with 1 heaped tsp almond butter and 1tsp manuka honey.

6:30pm - Workout + 1 banana and 1 40g protein shake.

8pm -  Meal 4: 300g Steak, half dozen boiled baby potatoes, grilled mixed veg.

Day 6 & 7 -  At the weekend I would still eat during my fasting hours but be a little less strict on portions and maybe enjoy a bit of cake here and there.

meal plan

(Image credit: unknown)

Workout 1 - chest

  • 5min row warm up.
  • 3x8  Bench press (heavy) (superset 3x12 resistance bands crossovers)
  • 3x 8 Incline dumbbell press (heavy) (superset 3x12-15 incline dumbbell flies) 
  • 3x10 Rings push-ups. (superset 3x10 plyometric push up)             
  • 3x8 Cable cross over (heavy) (superset drop set 3x12-15) (light)
  • 3x12 Pull Overs     
  • 3x 5 Meter wheelbarrow walk 1 clap push up every meter.

Workout 2- back

  • 3x2 Min rounds skip warm up.             
  • 3x10 Single arm dumbbell bell row. (superset 3x TRX wide pull to fail)
  • 3x max 15kg Weighted wide grip pull-up (superset max wide grip pull up body weight)
  • 3x10 Seated close grip row 
  • 3x8 Reverse Cable flies (heavy) (superset drop set 3x12-15) (light) 
  • 3x2min pad work

Workout 3 - arms

  • 5min row.
  • 5 sets of each of the following:
  • 10 Overhead squat
  • 10 Military press
  • 10 Bent over row
  • 10 Upright row
  • 10 Bicep curls
  • 10 Dips
  • 10 Push-ups

(Olympic bar used for all exercises + 2x5kg total 30kg)        

  • 3x10 Single leg Bosu ball balance exercise throwing tennis ball against the wall
  • 3x10 Bosu ball Lunges
  • 3x10 Single leg Bosu Ball controlled squats

(Couldn’t work my legs with heavy squats etc as my costume consisted of the worlds tightest leather trousers that my legs just about fit into)

Workout 4 - Shoulders

  • 4x2 Minutes rounds pad work warm up
  • 3x8 Military press (heavy)
  • 3x6-8 Barbell shrugs (heavy)(superset 3x10-12 upright row) (med/light)
  • 3x8 Dumbbell lat raises (heavy) (superset 3x10 dumbbell front raises/3x10 lat raises/3x10 bent over rev fly) 
  • 3x30 seconds medicine ball high wall throws

Workout 5: 1 hour kickboxing session or boxing session 

Dracula Untold is in cinemas nationwide now.                  

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