The secrets behind Ralph Fiennes’ startling transformation into a buff and bronzed Greek hero at 62 years old – as the expert who guided him reveals how you can do it too

The personal trainer behind Ralph Fiennes remarkable and now viral physical transformation for his new film The Return has shared the common-sense secrets that unlocks potential for everyone. 

In the new film, the star plays a very toned but underfed Greek hero Odysseus who returns home to his wife Penelope, played by Juliette Binoche, after 20 years. 

Fitness guru Dan Avasilcai, who had previously worked with the actor on The King’s Man in 2021, has revealed that far from being something reserved for the Hollywood elite, an active exercise regime is incredibly achievable for a 60-plus-year-old. 

Of course though, there are some strict rules that need to be followed.  

In order to get the Greek look, Fiennes embarked on a gruelling diet and fitness regime that saw him cut out bread, sweets and alcohol.

He also stuck to a rigorous and fairly brutal training regime that saw him rise every day at 5:30am for weight training sessions before cardio. 

The result was remarkable. Fiennes dropped from 80kg to 73kg before his first day of filming and continued on the daily diet and exercise program throughout the shoot. 

On one occasion, he even purposefully dehydrated himself to achieve the required veiny aesthetic of the Greek king, however Avasilcai himself wouldn’t recommend this. 

Oscar-winning actor Ralph Fiennes (pictured, with trainer Dan Avasilcai in 2023)

In the new film, the star plays a very toned but underfed Greek hero Odysseus

He told the Times: ‘It’s not sustainable. In a normal routine, it’s important to hydrate properly.’ 

Ralph Fiennes’ diet plan 

After 5:30am workout – Whey protein shake, orange and green apple

Breakfast – 75g salmon, three boiled eggs, rye bread, tomato and cucumber

Lunch –  130-150g of steamed chicken with steamed broccoli, avocado and olives

Afternoon snack – Steamed chicken with salad with olive oil or hummus

Dinner – Grilled fish with salad or vegetables 

Before bed – 50g of oats with Greek yogurt and blueberries 

Avasilcai, who is found at the Muscleworks Gym in east London, told the newspaper that catering an exercise plan to Fiennes’ age was integral to the transformation. 

He said: ‘You can’t train a 60-year-old like you would a 20-year-old. Their muscles, bones and joints are different. I kept Ralph’s workouts strict and safe. 

‘Form is everything. 

‘The main goal should be to become the best version of yourself — don’t compare yourself to other people. 

‘And remember that with all diet and fitness advice, there is no one size fits all. Everyone is different and has different needs.’ 

Oscar-winner Fiennes had previously revealed the real reason he decided to go fully naked for his new film, The Return.

The actor, 62, also opened up about his work to maximise his physical potential for the role. 

In the epic movie, the star plays a very toned but underfed Greek hero Odysseus who returns home to his wife Penelope, played by Juliette Binoche, after 20 years.

Speaking at a private screening and Q&A for the film in London’s Mayfair on Thursday, Ralph said: ‘In the script it was clear – the nakedness. In The Odyssey, he throws off his rags, so it was clear that I had to show my body. 

‘I wanted it to be believable as a man who’s fought and sailed and swum and has not eaten very much.’

The Conclave star shows off a remarkable body transformation in the film, directed by Uberto Pasolini. 

The actor, 62, (pictured, in 2022) also opened up about a gruelling diet and fitness regime for the role that saw him cut out bread, sweets and alcohol

‘Thanks to a wonderful trainer, Dan – we were side by side in getting me into the shape you see,’ Ralph added. ‘But it was a lot of Dan’s knowledge of diet and training. He was very, very precise!’

Avasilcai shared a striking photo of Ralph’s newly ripped physique for the role on Instagram in 2023, prompting a wave of admiration from fans.

Ralph spent two and a half months before shooting to get into shape for the role. 

His regime involved cutting out a variety of foods, as well as booze, and upping his intake of protein-rich meals, complex carbohydrates and vegetables. 

The In Bruges star was also in the gym every day lifting weights and running to strip his body of almost all fat.

Ralph added: ‘On top of that, it’s the scars – it’s the whole look: the beard, the hair. I definitely locked onto the beggar that Homer writes. 

‘In this version we leant into the beggar: the man who arrives emaciated and starved and also internally emaciated. 

‘That interior evisceration – his sense of self has been smashed. And that was something it offered, which I loved.’

In the epic movie, the star plays a very toned but underfed Greek hero Odysseus who returns home to his wife Penelope, played by Juliette Binoche, after 20 years

He said he was also thrilled to be joined on screen again by Juliette, 61, with whom he had acted before in Wuthering Heights in 1992 and The English Patient in 1996.

‘I’d been close to the project for some time but there was a moment when [director] Uberto [Pasolini] asked me if I would like to direct it,’ Ralph explained. 

‘We went on a trip together to Ithaca and Kefalonia and to the southern coast of Turkey and Majorca and we talked about it and it became quite clear to me that Uberto was steeped not only in the Odyssey but in his film. 

‘He knew what he wanted the film to be and I was keen to play Odysseus.

‘It went on the backburner until about four years ago. Uberto said, “Ralph! Are you going to play Odysseus?” I said “yes, and you have to direct your film”.

‘Then he said, “who is going to play Penelope?” And now there is a funny thing – I think he said Juliette, and he thinks I said Juliette. 

‘We sort of both said together: “Juliette!”

‘We approached her and in the best way that these things can happen, Juliette, who I’d stayed close to for many years, read Roberto’s screenplay and said yes.’

Fitness guru Dan Avasilcai (pictured, third right, on Thursday), who had previously worked with the actor on The King’s Man in 2021, came in for heavy praise from Ralph

Ralph said recently of their friendship: ‘I feel our friendship has just got deeper. I feel Juliette sees me. 

‘All my faults, all the things… Over the years, she’s become a mother of two children and has a life that I’m aware of, but I don’t know her children. 

‘We’ve met as friends and seen each other in our various plays. That’s terribly meaningful to me, when she comes to see me and I see her onstage, and it’s always wonderful. It feels like a really strong friendship.

‘We’ll have to do a play together. We’ve talked about it. I think we just need to find the right thing that moves us, and the right director. 

‘But I’d like to think that would be our next reunion: onstage.’

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