The Diet And Workout Plan That Helped Paul Rudd Get Ripped At 46

Getting into actual superhero shape would be daunting at any age, but especially so when you're nearing 50. Paul Rudd rose to the occasion for his role in the 2015 movie "Ant Man," and an unlikely source is now sharing the toned-down version of Rudd's diet and exercise routine for us mere mortals.

Back when he was training for the Marvel film, Rudd listened to fellow "Parks and Recreation" star Chris Pratt and cut out all "fun" foods for almost a year, including alcohol and most carbs.

"Eliminate anything fun for a year and then you can play a hero," Rudd joked to Variety.

Rudd incorporated a ton of gymnastics-centered workouts and strength-training into his routine, which he says was the most he had consistently worked out in his life.

A CrossFit coach who worked with Rudd told Muscle and Fitness his moves included dumbbell bench presses, jump roping, pull-ups and lots of ab work, designed to make him functionally fit and "symmetrically aesthetic."

"I'd never exercised harder than this for an extended amount of time," he told PEOPLE, adding that his whole life was centered on health and fitness. He admitted this was a pretty unsustainable lifestyle, but when you're going to be a superhero, you do what you gotta do.

"I wasn't just randomly doing this kind of arbitrarily, which would have made it a lot harder," he said.

For a more realistic version of his plan, CNN anchor Jake Tapper is weighing in. Tapper is friends with Rudd, and asked him for help cleaning up his former campaign trail diet of "sheer junk."

In a recent Bon Appetit interview, he shared what Rudd's toned-down plan looks like, since he's not, you know, becoming a superhero anytime soon.

The journalist starts his day with a small bowl of oatmeal — he likes the ThinkThin brand's version to help with portion control — and some sort of protein, like hard-boiled eggs. He has a protein shake later in the morning and again after lunch, made with banana, almond butter, almond milk and ice.

His mid-day meal and dinner are usually pretty similar, and often consist of a salad with grilled chicken, cranberries, and an oil and vinegar dressing.

Like Rudd, Tapper decreased his alcohol intake and upped his exercise, doing 40 minutes of cardio — usually on an elliptical machine — and then some strength-training each day after breakfast. (For what it's worth, Tapper says Rudd did the 40 minutes before breakfast.)

He says he's lost 12 pounds since changing his eating habits to this Rudd-approved plan.

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