David Corenswet Rises 18 Kg For Superman's Role, This Is An Extreme Eating And Training Pattern

David Corenswet (Photo: Instagram/@davidcokenswet)

JAKARTA - David Corenswet has undergone a massive physical transformation to play the iconic character Superman in the film Superman: Legacy. In his interview, his personal coach, Paolo Mascitti, revealed that Corenswet increased his body weight by 18 kg (about 40 pounds) to get Superman's ideal body look.

"Our main target is to increase muscle mass and body size, not to form a super-ripped body like a bodybuilder," Mascitti said, quoted from the Business Insider page.

He added that the Corenswet does not look like a bodybuilding athlete. To achieve this, he consumes up to 4,500 calories per day, mostly from whole foods (whole foods), with occasionally eating favorite snacks.

Corenswet began training from July 2023, with a training schedule of 5-6 times a week. Exercises are still running as much as possible even though filming schedules starting in March 2024 are quite difficult.

His attitude is extraordinary and he works very hard. He is also a relaxed person, even listening to jazz during training," said Mascitti.

The Corenswet exercise focuses on compound movement or joint movements such as bench press and squat, which are then combined with isolation movement such as bicep curls.

They use the progressive overload method, which gradually adds to the burden and repetition to continue challenging the body.

Each training session is usually in the range of 612 repetitions, although sometimes it can reach 15'20 repetitions for isolation exercises, such as cable flights, in order to maximize muscles at the end of the session. Core training also gets special attention to support match scenes and use of safety ropes while filming.

To build muscle mass, the Corenswet gradually increases its calorie intake by up to 4,500 per day. When filming approaches, the Corenswet slightly reduces the calorie count to around 3,500 to reduce body fat.

"We focus on the quality of calories, not just the amount," said Mascitti.

The Corenswet diet consists of 50% carbohydrates, 30% protein, and 20% fat. It consumes between 0.75 to 1 gram protein per pound of daily weight. The sources of protein include eggs, dairy products, chicken, red meat, fish, and slightly protein.

Carbohydrates mainly come from rice, oats, sweet potatoes, and vegetables. Even so, the diet is not too tight, but he can still enjoy French waffles or roast bread.

"He really likesASy, that's his weakness, like crypty for him," said Mascitti.

High-carb foods are usually consumed before training to increase energy. The healthy fat comes from olive oil, avocado, and seeds.

An example of the Corenswet breakfast menu consists of six egg whites, two whole eggs, 1.52 cups of oatmeal, berries, Greek yogurt with almonds, and one protein shake.

In a day, Corenswet eats up to seven times, with menus such as rice, protein sources (comes, beef, fish), vegetables such as broccoli, and snacks such as yogurt or protein shakes.

In addition to training and food, adequate sleep is also an important component in this transformation process.

"All parts are pieces of the puzzle. If one is released, the final result will not be achieved," concluded Mascitti.