• MAIN
  • BLOG
  • ABOUT
  • Body Burn® 28 Day Quick Start
  • CONTACT
  • Privacy Policy

Fit Tip Daily

Lose Weight One Tip At A Time

  • TIP OF THE DAY
  • CELEB DIETS
  • EAT IT
  • WATCH IT
  • BUY IT
  • TOSS IT
  • SUPPLEMENTS
  • EXERCISES
You are here: Home / Celebrity Diets / How Marvel’s Luke Cage Built His Stunning Physique

How Marvel’s Luke Cage Built His Stunning Physique

January 31, 2017 by Tim Santoro Leave a Comment

Within the past ten years the Marvel Universe has taken over Hollywood with mega hit franchises like Iron Man, Captain America, and The Avengers. Actors like Robert Downey Jr. and Chris Evans took everyday lean frames and stepped into their respective roles with physiques that could challenge any form of evil.

Of course, billions of dollars and Mt. Olympus God like physiques were too much for Hollywood to hold and thus spilled into another entertainment powerhouse, Netflix. While the streaming service is being taken over by hero epics possibly the biggest and baddest is reluctant Harlem hero Luke Cage.

luke cage

Marvel’s Luke Cage

For those of you who don’t know the story, Luke Cage is a man wrongly convicted of a crime and sent to prison. When a brutal attack leaves him on death’s door he becomes the subject of an experiment that leaves him with super human strength and bullet proof skin. After escaping prison and taking the alias Luke Cage, our hero lands in a crime ridden Harlem New York. When his friend and mentor is murdered, Cage decides to use his powers to take on the crime syndicate plaguing the city.

Cage has no super suit, no shield, no green monster lurking within, he is simply a mass monster with a never-ending supply of hooded sweatshirts and a gaze that could send chills through the devil himself. To embody this super powerhouse the producers cast a relatively unknown actor by the name of Mike Colter. Until putting on Cage’s trademark hoodie, Colter’s biggest role to date was in the Clint Eastwood film Million Dollar Baby.

luke cage workout

For the role of Cage, Colter put on thirty pounds of muscle bringing his 6’3” frame to 235 pounds. Colter contends that it was important to put on enough mass to make a man punching through walls and having buildings collapse on him believable. Not to mention breaking guns with his bare hands. This was a new approach to the actor who has had a long interest in theater and the essence of acting versus characters that rely on their physicality.

At age 40 Colter made an educated and scientific approach to his transformation. His diet consisted largely of nutrient dense whole foods like chicken breast, sweet potato, avocado, oats, fruit, and steamed vegetables. He supplemented his protein intake using plant based vegan protein shakes.

Colter who is an admitted student of many arenas from film, to TV, and even to professional bodybuilding read all he could about nutrition and fitness, including books by Arnold Schwarzenegger and Frank Zane. His intention was to build Luke’s physique the right way and the honest way (free of shortcuts). Even for shirtless scenes where his physique is in full view he stays tight through diet control.

luke cage marvel

Colter supplemented with mainstays like glutamine, BCAAs, and a pre-workout supplement. His workouts consisted of two a day splits with heavy lifting in the morning then lighter workouts in the afternoon. His routine changed on average every month or two in an effort to gain as much muscle as he could in a healthy and safe manner and to avoid getting bored and stagnated. Not being content with just moving iron in the gym Colter supplements his weight training with swimming, cardio, and basketball. These are important additions that make his overall physique more functional as opposed to just imposing. Athletic function is a vital asset for Colter who performs many of the stunts in the show. Not only does this prevent injury but also makes fight scenes and the physical action more believable. After all, what good is a neighborhood hero if he can’t run, jump, and fight as well as be big?

The first 13 episodes of Luke Cage are now available on Netflix. The show is a game changer in that instead of large scale epics like The Avengers, Luke Cage has a very gritty and real elemental environment based on the age old ideal of a good man doing the right thing simply because it’s the right thing to do.

luke cage

While we can’t all have super strength, have bullets bounce off of us, and take on Harlem crime lords, we can get close. If your goal is to build a Luke Cage physique use the following tips.

  • Follow a bodybuilding program that uses a heavy weight to achieve muscle failure around 8-10 reps for an average 3-4 sets per muscle group Include classic mass builders like deadlifts and squats.
  • Add in some functional activity like swimming, biking, or even boxing. This will help keep you physically functional as well as physically big and maintain cardiovascular endurance
  • Eat 1-1.5 grams protein per pound bodyweight from sources like poultry, lean beef, fish, and protein complex shakes that offer whey, egg, and casein protein.
  • Stay lean by avoiding processed carbs like sugar and white flour
  • Supplement with protein shakes pre and post workout. Post workout supplements should include creatine(5 grams monohydrate or 2 grams Creatine HCL), BCAAs (3:1:1 ratio leucine to isoleucine and valine) and 3 grams glutamine.
  • A never ending supply of hoodies.

 

Tim

SHARE:

  • Facebook
  • Twitter
  • Tumblr
  • Pinterest
  • LinkedIn
  • Email
  • Print

Related

Filed Under: Celebrity Diets, Today's Tip, Uncategorized Tagged With: how luke cage gets fit, luke cage, luke cage fitness, marvel actors, marvel actors fitness, mike colter training


DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

To Verify You\'re Human, Please Solve The Problem: * Time limit is exhausted. Please reload CAPTCHA.

SEARCH FIT TIP DAILY


Daily Fitness Tips on iPhone





Join the Body Burn 28 Day Challenge

SOCIALIZE WITH FIT TIP DAILY

  • Facebook
  • Instagram
  • Pinterest
  • Twitter

AS SEEN ON

SUBSCRIBE TO FIT TIP DAILY


The Latest

  • 10 Benefits of Shilajit and How it Could Improve Your Life
  • Holiday Giveaway from Everyday Essence
  • Privacy Policy
  • Get Better Fitness Results – Strengthening Neural Pathways
  • Fit Talk – Experts Weigh In – Why Deodorant Is Bad For Your Health

LIKE FIT TIP DAILY

FOLLOW FIT TIP DAILY

Tweets by @FitTipDaily

PEOPLE ♥ FIT TIP DAILY

Rebecca Cardon from Bravo's hit reality show Workout loves Fit Tip Daily!

SHOP FIT TIP DAILY

SHOP FIT TIP DAILY

ABOUT FIT TIP DAILY

Fit Tip Daily is brought to you by Adria Ali. She is a personal trainer with a Bachelors of Science in Kinesiology (exercise science) plus she holds three certifications from the National Academy of Sports Medicine. Adria has dedicated her life to changing peoples perception of fitness inside and outside of the gym with great fitness tips daily!

AS SEEN ON

GET SOCIAL

  • Facebook
  • Instagram
  • Pinterest
  • Twitter

TAGGED

ab exercises biggest loser butt exercises celebrity diets celebrity fitness celebrity weight loss Decoration diet exercise Exercises exercise tips fat loss Fit fitceleb fitness fitness tip fitness tips fit tip gluten free recipes health Healthy healthy recipes jillian michaels leg exercises lose weight losing weight low carb recipes low fat recipes Metabolism paleo recipes Pinterest trainer trainer tip trainer tips Weight weight gain weight loss weight loss recipes weight loss tips weight training working out workout workout routine workout routines workouts
Weight Loss Disclaimer

* The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

©2017 Fit Tip Daily | Lose Weight—One Tip at a Time!

loading Cancel
Post was not sent - check your email addresses!
Email check failed, please try again
Sorry, your blog cannot share posts by email.