How Paul Rudd Got Even More Shredded for ‘Ant-Man and The Wasp’

Paul Rudd in Ant Man and the Wasp
Image courtesy of Marvel / Disney

Paul Rudd blew minds when he first pulled off his shirt and revealed a shredded midsection in Ant-Man back in 2015. The actor was 45, after all. And, for the majority of his career, Rudd’s been cast as the everyman in comedic roles. Now, thanks to his gig in the Marvel Universe, Rudd’s challenging the “superhero” stereotype and rocking a physique men don’t just want, they can achieve. That’s the appeal of Paul Rudd: He’s one of us.



“I was one of those people who always wanted the results, but never wanted to put in the work,” Rudd told Men’s Journal. The opportunity to dedicate himself to fitness came with the role of Scott Lang, a cat burglar who stumbled onto a suit that gave him extraordinary capabilities and the moniker Ant-Man.

In order to get superhero-strong Rudd enlisted the help of nutritionist Carlon Colker, M.D., who introduced Rudd to Richard Louis, New York-based trainer and owner of FitSpaceNYC.

“I’ll be honest—I didn’t know who Paul was before I started working with him,” Louis says. “The first couple sessions we did together were rough, but Paul came back every time ready to put in the work. I don’t know if people realize what it takes to get the results he did.”

Paul Rudd in Marvel Studios' Ant-Man

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For Rudd, training for a full year before shooting the first scene was a daunting but exciting prospect. Louis didn’t take it easy on him, building up his cardio and honing in on the fundamental lifts. That resulting shirtless look made international headlines, and one special seal of approval.

“Kevin Feige, the president of Marvel, came up to me and said how impressed he was with the way Paul looked,” Louis says. “I have to say, that felt pretty cool.”

Now theatergoers are seeing Rudd in Ant-Man and the Wasp, and, thanks to Louis, he looks even better than he did the first go-around.

Paul Rudd photographed by Simon Emmett for the July 2018 issue of Men's Journal.

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To get even stronger and lean, Rudd started every day with an hour of cardio, then breakfast and weights. Three times a week, Rudd would do a second round of cardio, usually for half an hour. Check out the sample routine and meal plan.

Paul Rudd’s Ant-Man and The Wasp Workout: Chest/Biceps/Abs

Circuit A
Directions: Complete 5 rounds of this circuit with 45 seconds of rest in between.

  • Smith Machine Incline Press x 15 reps
  • EZ-Bar Curl x 15 reps
  • Hanging Knee Raises x 25 reps

Circuit B
Directions: Complete 5 rounds of this circuit with 45 seconds of rest in between.

  • Dumbbell Bench Press x 12 reps
  • Dumbbell Hammer Curls x 15 reps
  • Side Plank Crunches x 20 reps (each side)

Circuit C
Directions: Complete 5 rounds of this circuit with 45 seconds of rest in between.

  • Cable Flys x 20 reps
  • Double Bicep Cable Curl x 15 reps
  • Physio Ball Crunches x 25 reps

Paul Rudd’s Ant-Man and The Wasp Meal Plan

“This was about making a lifestyle for Paul, so we didn’t want to do anything too extreme with his diet,” Louis says. “The focus was on cutting down on bad carbs, while adding plenty of protein and good fats.”

  • Breakfast: 3 eggs, oatmeal, coffee
  • Snack: Protein shake, handful of almonds
  • Lunch: Salad with 6oz protein and 4oz sweet potato or rice (incorporating the carb source every other day)
  • Snack: Protein shakes, handful of walnuts
  • Dinner: 8oz. of protein with as many vegetables as possible

Catch Ant-Man and the Wasp in theaters now

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