The ''Prince of Persia'' star trained for three months

By John Young
Updated May 28, 2010 at 04:00 AM EDT

Prince of Persia: The Sands of Time

  • Movie

To play Prince of Persia‘s beefy hero, Jake Gyllenhaal trained for three months with Simon Waterson, who transformed Daniel Craig into James Bond. A sample day from Gyllenhaal’s regimen.

5 a.m. Pre-workout snack: espresso and a piece of fruit.

5:15 a.m. Morning cardio: three-to-five-mile run through the sand while wearing a 20-pound jacket.

7 a.m. Breakfast: egg-white omelet; rye toast; Omega 3, 6, and 9 supplement.

9 a.m. Morning snack: celery, carrots, hummus, protein shake. He ate about one gram of protein for every pound of body weight per day.

12 p.m. Lunch: chicken, broccoli, brown rice.

3 p.m. Afternoon snack: nuts, more broccoli, protein bar.

5 p.m. Resistance training: a cycle of squat thrusts, press-ups, kettlebell forward raises, pulley wood chops, and platform jumps. Five cycles of 10 reps each. Then two exercises of heavy muscle work: bench presses for chest, dead lift for back and legs. Finally, ab work with Swiss and medicine balls.

7 p.m. Lean protein dinner.

9:30 p.m. Small protein shake. Shut-eye.

Episode Recaps

Prince of Persia: The Sands of Time

  • Movie
  • PG-13
  • 115 minutes