In body transformations we take a look at male fitness icons from all over the world. We breakdown how they achieved the perfect body and we reveal their top tips so you can begin your journey. In this post we’re taking a look at Paul Rudd for his role in Ant-man. Paul is not someone you would typically class as a fitness role model. However Paul achieved a body most men would be envious of through hard work and long-term commitment. The fact that Paul could be considered as Mr Average, should be encouragement for anyone who believes the perfect body is only for the chosen few.

This post is not full of workout and diet tips due to the lack of information out there about Paul’s transformation. However the simplicity of his workouts and diet plan hold the key to his success. Sure Paul could have acquired a better body in a shorter time, but the way he did it resembles what the every day man would have to go through. Paul Rudd’s transformation in his early 40’s is an inspiration to men everywhere, let’s take a look at what we do know about his workout schedule and diet plan.



NAME: Paul Rudd

DOB: April 6 1969

HEIGHT: 1.78 m / 5 ft 8

WEIGHT: 78 kg / 172 lbs




Workout Routine

  • Paul’s workouts were focused on being stronger, faster and being more agile. He was also expected to be able to run, jump and fight for the film
  • His body shape aim was the sought after V shape. With a wide upper torso and a tight waist
  • Many of his workouts were carried out at 5 am
  • The first target was to build a good aerobic base through cardio. This then enabled Paul to go onto more vigorous exercises without risking injury
  • Paul’s workouts predominantly centered around Cross-fit, gymnastics and bodyweight exercises. This helped him achieve that lean/cut body type
  • Paul recalls doing multiple flips and rolls, something that was needed to help him move like a superhero
  • Some of the exercises included in Paul’s workouts included pull-ups, many hours of planks and eight count body builders (press-up to burpee)
  • Paul’s trainer focused heavily on his abs, since he knew this would be Paul’s best asset
  • Paul recalls structuring his entire day around his workouts and not his workouts around his day



  • Paul stayed away from carbs and alcohol for an entire year. Yes an entire year, Paul’s commitment was staggering
  • He ate mostly vegetables and protein
  • Paul stayed strict with his meal times, he ate at specific times each day without fail
  • It would seem as though his diet was the main reason for his success. Being able to show this kind of discipline for an entire year is staggering, yet it’s something we can all accomplish
  • With the low calorie diet Paul stuck to, it’s clear to say that he used the caloric deficit to it’s fullest advantage. This means that Paul expended more energy each day than he consumed


The Numbers

  • Worked-out for an entire year
  • Dieted for an entire year
  • Trained between 4 and 5 times per week
  • Ate 5 meals a day


Before And After Picture

Paul rudd abs Paul rudd workout