A YouTuber who copied Chris Hemsworth's diet and workout routine for 10 weeks dropped nearly 6% body fat

• Erik Conover followed a workout program designed by Chris Hemsworth's personal trainer for 10 weeks.
• He dropped his body fat from 16.8% to 11.2%, gained 8 lbs of muscle and lost 10.5 lbs of fat.
• Conover trained hard and also ate around 4,000 calories a day.

YouTuber Erik Conover worked out with Chris Hemsworth's personal trainer for 10 weeks, and dropped his body fat by 6%.

Conover said in a YouTube video that he "let himself go" during the pandemic while recovering from a break-up, and "completely lost" his previous gains.

Conover said he got in touch with Hemsworth's coach, Luke Zocchi, who trained the "Thor" star to be the biggest he's ever been. Conover said he started using the actor's new Power program on his fitness app, Centr, to snap back into shape.

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At the start of the challenge, Conover weighed 202lbs amd was 16.8% body fat.

In 10 weeks, Conover dropped his body fat to 11.2%, gained 8 lbs of muscle and lost 10.5 lbs of fat.

He also saw strength gains, going from four to 15 pull-ups, for example.

Workouts focused on compound movements

The Power program is designed to build muscle and is divided into three-week blocks with a deload week after each, where you significantly reduce how hard you workout to allow the muscles to recover.

Workouts focused on compound movements, which work multiple muscle groups, and Conover said he was encouraged to train to failure, where he did reps until he couldn't do any more of each exercise.

He said he didn't do much cardio, but included some assault bike sprints, jump rope, and functional kettlebell training.

Conover said his first workout was "demoralizing," but by the 30-day check-in he said he started to see his arm muscles returning.

Conover ate around 4,000 calories a day

Nutrition-wise, Conover aimed to eat around 4,000 calories a day and focused on "lean proteins, healthy carbs, and healthy fats."

An example meal is chicken, lentils, broccoli, spinach, and mushrooms. Some days he said he ate seven meals.

"Eating has become a full-time job," Conover said. "Eating is the biggest part of this entire challenge."

He meal-prepped as much as he could while at home, but it was harder to eat well while traveling.

"I can confidently say that I am the strongest I have ever been in my entire life," Conover said at the end of the 10 weeks.