Discussion in 'Diet, Nutrition and Supplements' started by Ruthie, Oct 2, 2007.
not a huge fan but interesting read
enclosed is a pic of Dolph...
Sylvester StalloneChapter 1 – Overview: The Body of Sylvester StalloneThe rigorous training continued for Rocky IV. During the scene where Rocky is pulling a sled, Sly heard a snap. Two weeks later he had excruciating pains in his chest. When he went to the hospital he found out it was a bruised heart muscle. Stallone was back on set filming only 10 days later to complete the movie.Although Sly found these dieting methods good to lose weight in extreme ways for a role, Sly himself recommends that the best way to lose weight and stay healthy is a balanced nutritional meal and regular exercise. Remember it is never too late to workout and get in shape. Sly was 30 years old when he made the first Rocky and in a matter of only a few years the body of Sylvester Stallone was known and revered worldwide. We hope you enjoy the following information on Stallone's nutrition and exercise regimen.
Sylvester StalloneChapter 2 – Nutrition and Regimen"I led a very unhealthy regimen while working to develop my body for the later 'Rocky' movies. I was working out on an empty stomach, and my body began to cannibalize itself. It was my plan to reduce myself that way, then add on muscle ounce by ounce. I went down to 155 pounds - and I'm five-feet-ten. I was all skin and bone. I was also drinking great quantities of coffee to stimulate myself, to give me energy."Stallone says he now follows a much healthier diet and exercise routine. "I get up in the morning about 7:30, and first I drink a glass of liquid amino acids. Around 7:45 a.m. I have breakfast - easily digested foods. For example, two eggs, four figs, and toasted pumpernickel bread. I relax for 1 hour and 15 minutes to give my food time to digest. I'm in the gym for my morning workout around 9 a.m.
Sylvester StalloneChapter 2 – Nutrition and RegimenI do 10 minutes of warming up - stretching my arms, legs, back and neck. Then I start to work on my arms, lifting weights for 45 minutes to build and tone the biceps and triceps. Next I'll work on my shoulders for 25 minutes. After that, I do 25-30 minutes of work on my abdomen, such as sit- ups. Next, I stand with my feet about shoulder-width apart, hold a broom stick behind me, under my elbows, and do 500 shoulder twists - turning as far as I can to the right and then the left.I have lunch around 12:30. For a typical lunch I might have a salad, broiled skinless chicken, broiled squash and some figs or berries. I devote my afternoons to taking care of business. For dinner I might have something like broiled fish, another salad, steamed spinach and a couple of slices of dark high-fibre toasted bread. Besides chicken and fish, I occasionally eat veal. But any meat I eat is simply prepared and very lean. I haven't had a pastrami sandwich in 15 years.
Sylvester StalloneChapter 2 – Nutrition and RegimenI usually steer away from red meat - but I do try to eat it once a week so my body will stay adjusted to it. That way, if I ever do it - for example, if I happened to stop at McDonald's - I wouldn't go into convulsions. At one time I was so pure with the food regimen that if I ate even a hot dog, I'd end up with painful cramps and convulsions. Usually I work out three days and take the fourth day off. If I have a busy business week and can only work out twice that week, I cut my food intake in half. I run my body like a car. If I have a long way to go, I fill up with 'fuel' - good high energy foods. If I'm not doing much I keep it on half empty. And I give my body enough 'maintenance' in the form of physical workouts to keep it running perfectly. When I'm in shape, I feel terrific."Stallone says he steps up his workouts when he's Sylvester StalloneChapter 2 – Nutrition and Regimen"If I know that I'm getting ready to do another 'Rambo,' I have to live up to the last film. That makes it a little bit harder to get in shape. I have a machine like an escalator with the steps coming down, and I pile 40 to 50 pounds of weight on my back and start climbing those endless steps."Stallone is well known for his muscular physique, hard work and determination. Even Arnold Schwarzenneger once said Sylvester has awesome willpower. "Sly is the most disciplined man that you'll ever meet in any walk of life," says his personal bodyguard Gary Compton. "He doesn't eat real late, he doesn't snack, and he doesn't eat much. Pasta? Yes, but not too often, and only when it's made with a special flour. Fish and brown rice are staples. He even eats fish for breakfast. He drinks little alcohol, but occasionally enjoys champagne. Quick energy? Would you believe oatmeal cookies? Of course, without processed sugar of preservatives."
preparing for a new film.Sylvester StalloneChapter 2 – Nutrition and Regimen"And not many eggs either, " Compton adds. That is to say, nothing like the scene in which Rocky cracks a half dozen raw eggs one-handed and gulps them down. As for supplements, Gary says that his boss takes a package of about six tablets before each meal. If he needs more he'll just take double.Though he's had a lot of problems - including serious injuries - in his rise to the top, Stallone accepts them without bitterness or complaint. "Sometimes I look back in anger, but then again I look back with kind of bittersweet smile and think: Maybe if the cards hadn't fallen the way they have, I wouldn't be where I am today." Sly answered nutrition questions on a live chat on Warner Bros. Get Carter site in 2000....Sylvester StalloneChapter 2 – Nutrition and Regimenrumsky19: As a nutritionist, I am wondering what you eat to stay so hot and in shape?Sly: I'm actually going to start, I think in the near future, a health line to try to revamp this whole vitamin nightmare, because going into a vitamin store is like a descent into a pill hell. Forget it. What I do is I take 2 tablespoons of apple cider vinegar, which has 19 of the essential minerals. I also take two pure oregano tablets a day. And please, do not try the oregano you have in the kitchen, because that is called Mexican sage, which is like kitty litter. I maintain a high protein diet. If it floats, flies, crawls or runs, I eat it. High protein. That's all. RicePuddin: Hey there Sly, you are so buff and beautiful, how about giving the little guy a hand and putting out a workout tape with your tips and tricks on it? I'd buy it and I bet a lot of other folks would too!Sylvester StalloneChapter 2 – Nutrition and RegimenSly: Well, funny you should bring that up. We are working on something that is mega. I'm putting a system together with the right nutrients because I've found that it's all about nutrition. It's not just about pumping the weight. It's also about at what time [you eat] -- and without the right fuel you are literally wasting your time. Most people work out 50% more than they have to and get less results. This is going to be kind of exciting for me. It's something I plan on getting into in a very big way in the next year. It's easier and people [that have tried it] are a lot more fit than they ever thought possible. It's something that I've used in order to maintain health and muscle tone during all of my roles. For example, to have to gain and then lose 40 lbs. for "Copland" and not have any residual fallout from it, like stretched out skin, is incredible. For "Get Carter" I had to go up to 196 lbs. of muscle and then for my next film, "Driven," I had to go down to 172 lbs. -- and still not have saggy skin or health problems.Sources: The National Enquirer, Warner Bros. Get Carter site.
Sylvester StalloneChapter 3: Longevity Magazine: Nutrition Interview with SlyQ: Do you work closely with a nutritionist or doctor to monitor your health?A: No, I monitor it myself. I have blood tests done every four months. At my last check my blood pressure was 122 over 70, my triglycerides were low 65, and my cholesterol was 135.Q: Do you follow a special diet regimen too?A: I eat three egg whites and a half yolk for breakfast, along with Irish oatmeal, toast and fresh papaya. I eat red meat once a week. And I eat chicken and fish, though I gave up shellfish about a year ago because of water pollution, and that was tough because I love shrimp and clams. I eat lots of fruits and vegetables. I even developed a special low-fat, high energy spaghetti and pizza, which I thought about marketing.
Sylvester StalloneChapter 3: Longevity Magazine: Nutrition Interview with SlyQ: When did you learn what a good body was?A: When I saw the Tarzan movie Greystoke, in 1984. I thought, that's what a perfect body looks like. I wanted to look like Tarzan - sleek, tight, almost catlike. I wanted to forget the bulk and go for well-developed muscles. I began a hardcore weight-lifting program, working out twice a day. When I made Rocky, I increased my exercise. But when I did Rambo III, I didn't like the way I looked anymore, so I decided to reshape myself. I went down to 168 pounds. I put on weight slowly and got sinewy, hard-cut muscles. I wound up weighing about 200. But it was all muscle - my body fat was down to 3.8 percent. Now my fat count is 6.8. I'm 5'10" and weight 187 pounds. I'm pleased with my body now.Q: So did you ever use steroids to build yourself up?
Chapter 3: Longevity Magazine: Nutrition Interview with Sly
A: In 1987, when I was making Rambo III, I used to take an amino acid that's nearly as strong as steroids. It's about 15 times more powerful than the typical amino acid, but give none of the raw rage - the anger - that comes with steroids. All steroids do is make you a cumbersome, apelike goon.
Q: Other than working out, how do you fight stress?
A: I paint. I golf. I also exercise three days on - one day off - I lift weights, do aerobics, things to keep me flexible and anxiety free.
Sources: Longevity Magazine Interview 1991.
Sylvester StalloneChapter 4 – Training and ExerciseSylvester Stallone had trained with Franco Columbu to get in shape for Rocky II, so he knew the services of the two-time Mr. Olympia did not come cheap. Still when he heard the amount of the fee Franco would charge him for the next six weeks to train for his new film Rambo II: First Blood, he was shocked."Franco," he told the Sardinian, "why don't you just take my house and be done with it?""I had to charge Sly a good amount for the training," explains Franco, "because he wanted to train full out, just as if he were preparing for the Mr. Olympia contest. That meant two workouts a day, six days a week. I had to drop almost everything else in order to concentrate on getting him in the best shape of his life."
Sylvester StalloneChapter 4 – Training and ExerciseAccording to Franco, motivating his pupil was not that difficult because of Stallone's tremendous mental intensity and competitiveness. "Sly gives 100% all the time," Franco says, "and his determination is awesome. He is an achiever. A leader. He never sits back and let's things happen, he is the one who makes them happen.”"With Sly, I worked out a program that was right for him," Franco explains, "and then I led the way, constantly increasing weights and reps. I knew for sure that this would motivate him to try and keep up with me. If I took a weight and did 12 reps, Sly would have to try and do at least 7. After all, I may be stronger than he is, but not that much stronger. Then, next set, I would do 15 reps, so he would have to increase his reps to at least 10. By the end of our training, he was doing curls with 70- pound dumb-bells. You should have seen how strong he got!"
Sylvester StalloneChapter 4 – Training and ExerciseWhen Stallone first came to Franco to begin training, he was 170 pounds and very well defined. But he didn't feel he was big enough and wanted to put on 10 pounds of muscle in six weeks. Franco knew how hard Stallone was capable of training, so he decided that was a feasible goal."Sylvester gained just about 10 pounds in six and a half weeks," Franco says. "He has great structure, with a waist only about 29 inches. When we started, he had a 44-inch chest. At the end, his chest was almost 50 inches. And his arms went from 16 ½ inches to 18 inches. He was bigger, harder and much more muscular. Wait until you see him in the movie. He's going to shock a lot of people by how good he looks."Franco worked out a program for Stallone based on a two day double split:
Sylvester StalloneChapter 4 – Training and ExerciseMONDAY/WEDNESDAY/FRIDAYMorning: Chest, back, absAfternoon: Shoulders, arms, absTUESDAY/THURSDAY/SATURDAYMorning: Calves, thighsAfternoon: Rear delts, traps, abs"Each day we would train, I would change the exercises. I had Sly do extra sets of exercises that were working, and I dropped the ones that weren't working. And the more results he saw, the harder he trained. I'd say, let's do three more sets, and he would immediately agree. The workouts got to be really fun, very exciting."
Sylvester StalloneChapter 4 – Training and ExerciseFranco had Stallone training abs three times every two days, doing 500 reps every ab workout. "We trained four different ab and torso exercises: sit-ups, leg raises, side leg raises, and side bends. We did 50 reps of each, one exercise right after another, and five sets of this cycle. And wait until you see the results. Sly has great abs, intercostals, serratus, everything."Franco says Sly was determined to be the most impressive man on film this side of Arnold Schwarzenegger himself. "But Sly wants to go even farther for Rocky IV", Franco reveals. "In fact, if Sly had decided to be a body builder instead of an actor, with his great proportions, his tremendous athletic ability, and his mental drive, he would certainly ended up as one of the top physique champions." Back in the Gym... Sylvester StalloneChapter 4 – Training and ExerciseAs Stallone continues to slug it out in his workout, his jet-black hair becomes wringing wet. Sweat pours profusely off the tip of his straight roman nose and intensity conquers the contender. Working the world's most famous biceps, he says that this is the heaviest he's been in a while. "I was 178 for Rocky, and 200 in Rocky II. For Rocky III I was 163. For my next film, Rocky IV, I went up to 173. I like this weight, because it is a fuller, rounder look, more in keeping with the old Roman athletes. I'm not quite as sinewy as I was in Rocky III, but I feel stronger."Stallone's measurements when he was filming Rambo II were: chest around 50", 29 ½ " waist, and 17 inch biceps. His body fat runs 4 ½ %, although when he's not filming it's 6 %. Loud bursts of energy can be heard as the star does push-ups to get pumped up for some photos.
Sylvester StalloneChapter 4 – Training and ExerciseThe gym is quiet; all eyes are on the man of muscle. He does 20 pushups quicker than you can blink an eye. Exerting a tremendous amount of energy, he hits his triceps and deltoids. This 5'10" bundle of energy, with his small waist and massive back, appears smaller in person than on the screen. Complaining to M&F photographer Mike Neveux, he says, "I've got to keep moving. I can't stand still this long.""Relax the left shoulder," shouts Neveux."Relax the other pec," chimes in the Master Blaster himself.Sly sSylvester StalloneChapter 4 – Training and ExerciseStallone firmly believes what the ancient Greek philosopher Plato preached: "To be a fully developed man, you must build mind and body equally." He stresses this concept to his children. "I believe you can deal with an inanimate object and become one with that object," he says. "Imagine what happens when you take that dedication and apply it to business, love, relationships or athletics. You become so focused, so channeled that you are going to enhance your performance at a supernormal level."Stallone agrees without question that once you've begun bodybuilding and built yourself a firm physical foundation for life, you never retreat. "Once you get those people in the gym," he says, "they're hooked!"Sources: Muscle & Fitness Magazine.
houts back, "this is harder than working out!" - which generates laughter from his watchful audience.Sylvester StalloneChapter 5 – Muscle and Fitness: How Dolph Lundgren trained to fight RockySylvester Stallone was in trouble. He had the concept for "Rocky IV," Rocky vs the Russians, but what he didn't have was somebody to play the Russian fighter. He needed a man who would be impressive enough to match and exceed the impact of Rocky's past opponents: Carl Weathers' Apollo Creed, wrestler Hulk Hogan and the formidable Mr. T. So Sly resorted to an old time Hollywood ploy - an international talent search. Enter Dolph Lundgren - former chemical engineer, kick boxing champion, and actor. Dolph was in New York at the time and heard Stallone was casting for "Rocky IV." He auditioned, but was immediately turned down. At almost 6' 6", he was told he was too tall. "I think they saw about 8,000 people," Dolph recalls. "They were getting desperate, almost to the point of changing the plot, doing away with the idea of a Russian boxer because they couldn't find the right person. They needed somebody with a good body who could act, box, and speak with a Russian accent.
Sylvester StalloneChapter 5 – Muscle and Fitness: How Dolph Lundgren trained to fight RockyDolph got his picture through to Stallone while in Paris working on a film. Sly called and asked to see him in Los Angeles right away.
"I weighed about 215 pounds when I got to L.A.," Dolph says, "and Sly thought I had a chance for the part if I could gain some muscle weight. So I flew back to New York and began doing some really intense bodybuilding training at John Perretti's Madison Avenue Muscle. I needed some serious muscle and I needed it in a hurry.Dolph had about three months to train before his screen test. He learned what he could about the techniques of bodybuilding from such diverse figures as Harold Poole and Lydia Cheng and from reading "Muscle & Fitness" and "Flex." He increased his protein and caloric intake and cut back on cardiovascular activity to try to gain muscle weiSylvester StalloneChapter 5 – Muscle and Fitness: How Dolph Lundgren trained to fight RockyMost people could not put on 20 or 30 pounds in so short a time, but Dolph was already in supershape and he had been keeping his weight down for years by excessive amounts of endurance exercises. When he eliminated this high-volume exercise, stimulated his muscles with bodybuilding training and increased his food intake, his body seemed to blow up right before his eyes. "I gained a lot of size fast," he says. "I tried to get as defined as possible. I starved myself for about 10 days, ate high-protein and low carbs. I didn't really know what I was doing. I never learned how to get muscular with diet and carbs until later. But my metabolism is so fast I was able to rip up anyway." The time finally arrived. Dolph flew to California for the screen test, along with two other candidates. Dolph had built himself up to be an impressive 248 pounds, but the other two men were more like 260. Huge, but bulky and smooth. "I was so well defined," he remembers, "that I actually looked much bigger than they did on film. Besides, I could box."
ght as fast as possible.Sylvester StalloneChapter 5 – Muscle and Fitness: How Dolph Lundgren trained to fight RockyDolph was certain at that point that he had the part. And he was right. The next day Stallone called him and gave him the news personally, but gave him no time to relax and celebrate. The start date for the shooting was only five months away and Stallone had ambitious plans for both of them. "I never trained harder in my life than during those five months," says Dolph. "Sly drove me hard, but he drove himself just as hard. We trained two hours a day at the Santa Monica Bodybuilding Center, and then went to a boxing gym Sly had built a few miles away in Culver city and worked out hours more." They were coached in boxing by Richard Giachetti, who had worked with Larry Holmes. They trained as hard as any pro boxer, increasing their time in the ring as the start date for the movie approached. The final days they were sparring for an excruciating four hours a day.
Sylvester StalloneChapter 5 – Muscle and Fitness: How Dolph Lundgren trained to fight Rocky"In the beginning," Dolph relates, "our first priority was building mass, so we trained heavy in the gym, not too many sets and reps, and kept our boxing to about two hours a day. Later, when we wanted more definition and muscularity, we increased our sparring time. When it was almost time to film 'Rocky IV,' our bodybuilding workouts consisted of only a few heavy sets for each bodypart, but then we went all-out with the boxing." Dolph was already conditioned for hard workouts, so he took to this new regimen. With his background in karate, he had no difficulty adjusting to the intense boxing training. The only thing he was not prepared for was the complexity of hardcore bodybuilding. "I was taught the finer points of training by Sly and George Pipasik, the owner of the Santa Monica Bodybuilding Center. I learned about the Weider training, techniques such as sets and reps, isolation training, shocking the muscles with techniques like super-sets, forced reps, peak contraction training and negatives - all the stuff I had read about in 'Muscle & Fitness' and 'Flex' but never actually tried."
Sylvester StalloneChapter 5 – Muscle and Fitness: How Dolph Lundgren trained to fight RockyWhile Dolph was no stranger to training, the idea of serious dieting, eating to maximize muscularity and definition, was a new experience indeed. Before this, he had never had to worry about how he looked, only whether or not he would be able to flatten an opponent in one-on-one combat. Now he had to learn from Stallone how to rip up like a bodybuilder. Stallone had learned from bodybuilders like Franco Columbu just how diet can affect the way the body looks. "Sly not only wanted us to move like champion boxers, he wanted us to have the best-looking physiques anyone ever saw in a ring," explains Lundgren. "And that meant developing muscles that boxers usually don't develop." Dolph and Sly trained in the gym on a three-day split - chest and backs/shoulders, arms and legs - six days a week, with ab training twice a day. "Sometimes I would wake up in the middle of the night and do a couple of sets of abs," explains Dolph, "just so I would look that much better in the gym the next day. That's how motivated I was by Sly."
Sylvester StalloneChapter 5 – Muscle and Fitness: How Dolph Lundgren trained to fight RockyDolph ripped up to about 240 and was in the best shape of his life. But once "Rocky IV" started filming, he faced another problem - trying to maintain that level of conditioning 12 hours a day for months at a time. "Bodybuilders usually have to peak for just one or two days," says Dolph, "but when you are making a movie you have to hold your shape a lot longer. Sometimes you have a scene which includes shots taken weeks or months apart. You can't look one way in one shot and totally different in another." Diet was an important aspect of this need to stay in good shape for long periods of time. Stallone arranged to have his own cook on the set and Dolph either ate with him or brought his own food. When they went off on location, Dolph would give a list of special foods he needed to the prop man. The audience at the Los Angeles premiere of "Rocky IV" gasped when Dolph first appeared on screen without his shirt. And Stallone looked even bigger and more ripped than his memorable Rambo shape. back | next | contents
Sylvester StalloneChapter 5 – Muscle and Fitness: How Dolph Lundgren trained to fight Rocky"Training for the movie has changed my life, " declares Lundgren. "With Sly's help, I've learned so much about my body and how it responds to training and diet. I've developed a whole new standard as to how I will stay in shape for the rest of my life." Well, the rest is history. Watching Dolph in the ring in "Rocky IV," seeing his enormous size, awesome muscularity, incredible speed and power, it's hard to believe that he was once the sort of teenager who got sand kicked in his face by the neighborhood bully. But until the age of 15, he was actually shorter and smaller than most of his peers and constantly getting beat up by bigger kids. "I never expected to be tall," he admits, "so I figured I'd better learn to fight. I took up judo first, then karate, and eventually full-contact kick boxing. I discovered I had a kind of killer instinct. Whenever I got hit, I got mad and fought harder. In combat sports, that's something you either have or you don't. You don’t really develop it. It's instinctive."Sylvester StalloneChapter 5 – Muscle and Fitness: How Dolph Lundgren trained to fight RockyBy 18, at 6' 4" and 180 pounds, Dolph began to rack up an impressive series of full-contact knockouts, most of them achieved by his powerful legs. "I had to start lifting weights as I grew into a heavyweight," Dolph explains, "because I was so bloody tall and lean it was too easy for little powerpacks to knock me down with one shot. I didn't really learn about how to build and shape the body, though, until I started training for 'Rocky IV. The whole idea of being fit and strong is going to get even more popular in the future. But aside from a few stars like Sly, Chuck Norris, Lou Ferrigno, and Arnold Schwarzenegger, there aren't many actors around who are really that well-built. So I plan to keep doing lots of weight training and get into even more fantastic shape than ever before. But even if I weren't acting, I'd keep training anyway. There's something about the pump and the feeling you get after a great workout. It's fantastic!"Sources: Muscle & Fitness Magazine
Growth. Hormone. :lol3:
An amino acid, huh? :lol:
Don't feel like reading that long article right now... but I am a huge fan! I :love: Sylvester Stallone!!!
..and just curious... Why did you post the whole long article, instead of just a link? :scratch:
there is no link-it is a slide show--I had to copy and paste every question
There had to be a link (or address) to the site/slide-show.
but you don't take the time to read the threads? :lol:
Don't be so hard on my boyfriend. :yell:
I'm sure he was either a) mis-quoted... or... b) its a very old article from when he was young & less knowledgeable.
I :love: him!!!!!
I'm not being hard on him. I think he was great in Spy Kids! :thumb: :lol3:
That was my other boyfriend.
nope there is no link...not accesible to general web surfing not everything is linkable--for example if I get an email I can't post a link to it..
Well, thanks for sharing the article.
Sylvester emailed me personally on how hard it was to get in shape for Rocky..
actually that's not true-I"m a bad liar--I was looking for his email address to send him a letter about Burma and found this site--and clicked on the nutrition stuff but I had to "join" the site to get to it---maybe you can read it without joining though-I already joined