"Eat every five to 10 minutes”: Reacher star Alan Ritchson reveals the secret to his hulking physique

Alan Ritchson has become the face of Jack Reacher in Prime Video’s hit series Reacher, but maintaining the character’s massive physique is no easy task. Recently, Ritchson shared his fitness and diet routine, revealing that it took constant eating, intense workouts, and even medical assistance to keep up his muscular look.

He had to eat every five to ten minutes, load up on calories, and even resort to Testosterone Replacement Therapy (TRT) to maintain his size. Let’s dive into what it really takes to look like Reacher.

During a recent interview with Business Insider, Ritchson shocked fans when he revealed the key to his impressive physique:

“You gotta eat constantly. You have to eat every five to 10 minutes. A lot of pizza, a lot of cookies, and millions of pushups.”

His co-star Maria Sten jumped in, adding that he also ate a lot of canned beef. Ritchson confirmed:

“That’s right! The corned beef and hash! She knows, she’s got the secret. That’s the juice. Corned beef and hash and eggs, baby.”

Also Read: Reacher Season 3 Episodes 1-3 recap: Reacher’s arrival in Abbottsville

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The role of Testosterone Replacement Therapy (TRT)

In a separate interview with Men’s Health, Alan Ritchson revealed that he consumed around 4,000 calories per day to maintain his massive physique for Reacher.

His diet was not strictly controlled, he ate whatever worked best for him, whether it was high-protein foods or junk food. Unlike many actors who follow rigid meal plans, Ritchson prioritized eating large amounts rather than restricting himself.

Surprisingly, his workout routine was relatively short to avoid overtraining and injuries. He followed a structured plan that included:

• 20-30 minutes of gym time, focusing mainly on cable exercises
• Cardio sessions
• Fight training

To aid recovery, he spent 15 minutes in the sauna, calling it his “zen time.”

After wrapping up Season 1 of Reacher, Ritchson admitted he felt “utterly fatigued and broken.” The physical demands of the role even left him with a shoulder injury.

A few months later, his doctor suggested Testosterone Replacement Therapy (TRT) to help with weight gain and recovery. Addressing the criticism surrounding TRT, Ritchson stated:

“People can think what they want, but I work out very hard.”

He also admitted that he had no idea TRT was considered controversial in some circles, and he then explained:

“I didn’t even know that it was considered an anabolic steroid to some people. It was just: There was a hormone that was missing for me, and I needed it.”

While Ritchson is widely recognized for his impressive size, Reacher Season 3 will introduce an even bigger actor to the cast. Dutch bodybuilder Olivier Richters, who stands at a towering 7ft 1in, has joined the series as Paulie, a major antagonist.

With Richters' immense screen presence, fans can expect even more intense action sequences in the upcoming season.

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