Ez a szöveg nekem az étrend szempontjából kellene, valaki lefordítaná nekem angolról magyarra?

Ryan Reynolds étrendje.

What if your boss told you to gain 20 pounds of muscle and lose a third of your body fat? Most of us would end up in the unemployment line, but Ryan Reynolds did as he was told to prepare for his role as a cut vampire killer in Blade: Trinity. Here are his tips for sculpting a six-pack--on a full stomach. (It's true you can create a chiseled body with the right diet. Enhance your performance with The Paleo Diet for Athletes.)

Eat More

"I attribute my results mostly to nutrition," Reynolds says. (See "What He Eats," below, for a sample menu.) He ate every 2 to 3 hours to burn more fat. "Your body doesn't need to store fat for energy if you're feeding it all the time," explains Bobby Strom, Reynolds's Los Angeles-based trainer.

Mix It Up

"I gained a lot more muscle mass when I went on creatine," says Reynolds. He also took L-glutamine, conjugated linoleic acid (CLA), whey, and a multivitamin.

Go for Bulk

Reynolds doesn't have a personal chef, so he cooks meals in advance. For instance, he'll make a large supply of Irish steel-cut oatmeal and freeze it. That way, the most important meal of the day requires the least work.

Carve with Carbs

"Never do any of that carve-starve crap," Reynolds says. Instead, watch the clock. He ate most of his carbohydrates postworkout, and none after 8 p.m.

Think about Yourself

"If you hate your workout, you're not going to do it," explains Reynolds. Customize your fitness plan to meet your needs. He found it "meditative" to do ab exercises first instead of last.

WHAT HE EATS

Breakfast

2 eggs, some "good" fat like a spoon of almond butter or slice of avocado, and 1 cup of oatmeal with applesauce

Midmorning Snack

protein bar

Lunch

albacore tuna wrap or chicken and salad

Midafternoon Snack

protein shake (whey and water), protein bar, or apple and almonds

Dinner

broiled fish or chicken, brown rice, vegetables, and salad

Evening

Snack protein shake