Here's how Sean Penn got his lean and muscled look for 'The Gunman'

Dieting for optimal muscle gainIt takes a lot of discipline and determination to get into the business of muscle gain and Sean Penn had to take on that challenge through following a strict nutritional plan As seen below his strategy was simple add more calories to the regular diet to gain a well buffed and toned bodySean Penn in a scene from The Gunmangtgt Increased his intake of protein in the form of lean meats eggs fish and chicken Expertrsquos opinion Sean Penn has taken a perfect diet which has a comprehensive mix of proteins fats and carbohydrates Besides these are natural foods Lean meats eggs fish and chicken rich in protein give the right combination for bulking the muscles says citybased Dr Anil Patil One can also add nuts and oils that are essential to keep up the metabolism and a good source of fats that give energy he addsSean Penn in a scene from The Gunmangtgt For a leaner look with less body fat he relied on wellmeasured carbohydrate sources including wheat and other grainsExpert opinion Wheat and other grains synthesise better and give a leaner look says PatilgtgtNatural herbal supplements that added up to the effect of more body fat loss and revealed a better toned bodyExpertrsquos opinion Supplements are essential Of these whey protein is a basic wellknown supplement However it is advisable to consult a doctor before one takes up any kind of supplement Especially if there is a history of some disease or intolerance to the substance cautions Dr PatilWeight trainingPenn took up a stringent form of weight training that enabled him to lift weights in minimal repetitions but with heavy weights The muscle he gained from this practice is closely formatted to the classic body building plan of lifting weights to a maximum of at least four times a week However you canrsquot start just like that warns fitness therapist Neeraj Mehta Anyone above 50 must consult their physician and get his consent before beginning with any fitness training more so if they have a medical condition They should go ahead only if they are cleared suggests MehtaThrusterSets 5Repetitions 5Rest 90 secondsExpertrsquos Opinion Itrsquos a good exercise to strengthen the hips lower back hamstring as well as abdominal muscles However the sets of five could be a bit too much for beginners above 50 says MehtaSumo dead lift high pullSets 5Repetitions 5Rest 90 secondsExpertrsquos opinion As we age the release of growth hormones reduce which causes loss in muscle mass Dead lift is one of the best exercises to strengthen legs and release growth hormones But the chances of injuries are also high Hence this exercise must be done under close supervision of a trainer The number of sets depend on the fitness level and experience of a person informs MehtaPower cleanSets 5Repetitions 5Rest 90 secondsExpertrsquos Opinion Usually we do not recommend this exercise to those above 50 The chances of jerking their shoulders and getting injuries are very high in this exercise reminds MehtaUpper Body ExercisesAfter successful completion of all the three powerful lifts mdash Sumo dead lift Thruster and Power clean mdash Penn would focus on at least one body part with these isolation stationbased exercises for four sets of ten repetitions each for a muscular upper bodyShouldersgtgtMilitary press This builds strong front and rear deltoids and works the core throughout gtgtReverse fly This helps balance and strengthen the often overlooked and understimulated rear deltoidsChestgtgtIncline dumbbell fly This helps develop your upper pecs and gives the chest a fuller muscular lookgtgtDip This works the triceps and front deltoidsgtgtPressup The classic pressup is amazing for chest and triceps developmentTricepsgtgtCable pulldown Aims for full flexion and extension of the upper armgtgtHalf dip This exercise targets the tricepsBicepsgtgt Standing cable curl The classic standing bicep curl helps to achieve fuller armsgtgt Preacher curl This helps hammer the biceps to the limit