Alamosaurus diet - Alan ritchson diet
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Alamosaurus. Alamosaurus ( / ˌ æ l əm oʊ ˈ s ɔːr ə s / ; [1] meaning "Ojo Alamo lizard") is a genus of opisthocoelicaudiine titanosaurian sauropod dinosaurs, containing a single known species, Alamosaurus sanjuanensis , from the late Cretaceous Period of what is now southern North America. Isolated vertebrae and limb bones indicate that it reached sizes comparable to Argentinosaurus and Puertasaurus , which would make it the largest dinosaur known from North America. [2] Its fossils have been recovered from a variety of rock formations spanning the Maastrichtian age of the late Cretaceous period. Specimens of a juvenile Alamosaurus sanjuanensis have been recovered from only a few meters below the Cretaceous-Paleogene boundary in Texas, making it among the last surviving non-avian dinosaur species. [3] Alamosaurus is the only known sauropod to have inhabited North America after their nearly 30-million year absence from the North American fossil record, and probably represents an immigrant from South America. Temporal range: Late Cretaceous (Maastrichtian), 70–66 Ma. Gilmore, 1922. Contents. Description Edit. Size comparison, showing the scale of three Alamosaurus specimens. Alamosaurus was a gigantic quadrupedal herbivore with a long neck and tail and relatively long limbs. [3] Its body was at least partly covered in bony armor. [4] In 2012 Thomas Holtz gave a total length of 30 meters (98 ft) or more and an approximate weight of 72.5–80 tonnes (80–88 short tons) or more. [5] [6] Though most of the complete remains come from juvenile or small adult specimens, three fragmentary specimens, SMP VP−1625, SMP VP−1850 and SMP VP−2104, suggest that adult Alamosaurus could have grown to enormous sizes comparable to the largest known dinosaurs like Argentinosaurus , which has been estimated to weigh 73 metric tons (80 short tons). [2] Scott Hartman estimates Alamosaurus, based on a huge incomplete tibia that probably refers to it, being slightly shorter at 28–30 m (92–98 ft) and equal in weight to other massive titanosaurs such as Argentinosaurus and Puertasaurus . It is currently the only titanosaur from North America. [7] However, he says that at the moment, scientists do not know whether the massive tibia belongs to an Alamosaurus or a completely new species of sauropod. [8] Isolated caudal vertebra of Alamosaurus sanjuanensis from the Naashoibito member of the Kirtland Formation, New Mexico. In 2019 Gregory S. Paul estimated the (SMP VP−1625) specimen at 27 tonnes (30 short tons), and he also mentioned a large partial anterior caudal vertebra which suggests an Alamosaurus specimen that is 15 percent dimensionally larger with similar mass to his Dreadnoughtus estimation of 31 tonnes (34 short tons). [9] In 2020 Molina-Perez and Larramendi estimated the size of the largest individual at 26 meters (85.3 ft) and 38 tonnes (42 short tons). [10] Hypothetical restoration. Though no skull has ever been found, rod-shaped teeth have been found with Alamosaurus skeletons and probably belonged to this dinosaur. [3] [11] The vertebrae from the middle part of its tail had elongated centra. [12] Alamosaurus had vertebral lateral fossae that resembled shallow depressions. [12] Fossae that similarly resemble shallow depressions are known from Saltasaurus , Malawisaurus , Aeolosaurus , and Gondwanatitan . [12] Venenosaurus also had depression-like fossae, but its "depressions" penetrated deeper into the vertebrae, were divided into two chambers, and extend farther into the vertebral columns. [12] Alamosaurus had more robust radii than Venenosaurus . [12] Holotype scapula and paratype ischium. Alamosaurus quarry in 2013 compared with 1937, North Horn Formation, North Horn Mountain. Alamosaurus remains have been discovered throughout the southwestern United States. The holotype was discovered in June 1921 by Charles Whitney Gilmore, John Bernard Reeside and Charles Hazelius Sternberg at the Barrel Springs Arroyo in the Naashoibito Member of the Ojo Alamo Formation (or Kirtland Formation under a different definition) of New Mexico which was deposited during the Maastrichtian stage of the Late Cretaceous Period. [13] Bones have also been recovered from other Maastrichtian formations, like the North Horn Formation of Utah and the Black Peaks, El Picacho and Javelina Formations of Texas. [11] Undescribed titanosaur fossils closely associated with Alamosaurus have been found in the Evanston Formation in Wyoming. Three articulated caudal vertebrae were collected above Hams Fork, and are housed at the Museum of Paleontology, University of California, Berkeley. These specimens have not been described. [14] Restored Alamosaurus skeletal mount at the Perot Museum. Smithsonian paleontologist Gilmore originally described the holotype, USNM 10486 , a left scapula (shoulder bone), and the paratype USNM 10487, a right ischium (pelvic bone) in 1922, naming the type species Alamosaurus sanjuanensis . Contrary to popular assertions, the dinosaur is not named after the Alamo in San Antonio, Texas, or the battle that was fought there. [15] The holotype, the specimen the name was based on, was discovered in New Mexico and, at the time of its naming, Alamosaurus had not yet been found in Texas. Instead, the name Alamosaurus comes from Ojo Alamo, the geologic formation in which it was found and which was, in turn, named after the nearby Ojo Alamo trading post (since this time there has been some debate as to whether to reclassify the Alamosaurus -bearing rocks as belonging to the Kirtland Formation or whether they should remain in the Ojo Alamo Formation). The term alamo itself is a Spanish word meaning "poplar" and is used for the local subspecies of cottonwood tree. The term saurus is derived from saura (σαυρα), Greek for "lizard" and is the most common suffix used in dinosaur names. There is only one species in the genus, Alamosaurus sanjuanensis , which is named after San Juan County, New Mexico, where the first remains were found. [13] In 1946, Gilmore posthumously described a more complete specimen, USNM 15660 found on June 15, 1937, on the North Horn Mountain of Utah by George B. Pearce. It consists of a complete tail, a right forelimb complete except for the fingers — which later research showed do not ossify with the Titanosauridae — and both ischia. [16] Since then, hundreds of other bits and pieces from Texas, New Mexico, and Utah have been referred to Alamosaurus , often without much description. Despite being fragmentary, until the second half of the twentieth century they represented much of the globally known titanosaurid material. The most completely known specimen, TMM 43621–1, is a juvenile skeleton from Texas which allowed educated estimates of length and mass. [3] Some blocks catalogued under the same accession number as the relatively complete and well-known Alamosaurus specimen USNM 15660, and found in very close proximity to it based on bone impressions, were first investigated by Michael Brett-Surman in 2009. In 2015, he reported that the blocks contained osteoderms, the first confirmation of their existence on Alamosaurus . [4] Reconstructed skeleton. The restored Alamosaurus skeletal mount at the Perot Museum [17] [ circular reference ] (pictured right) was discovered when student Dana Biasatti, a member of an excavation team at a nearby site, went on a hike to search for more dinosaur bones in the area. Classification Edit. Gilmore in 1922 was uncertain about the precise affinities of Alamosaurus and did not determine it any further than a general Sauropoda. [13] In 1927 Friedrich von Huene placed it in the Titanosauridae. [18] Alamosaurus was in any case an advanced, or derived, member of the group Titanosauria, but its relationships within that group are far from certain. The issue is further complicated by some researchers rejecting the name Titanosauridae and replacing it with Saltasauridae. One major analysis unites Alamosaurus with Opisthocoelicaudia in a subgroup Opisthocoelicaudiinae of the Saltasauridae. [19] A major competing analysis finds Alamosaurus as a sister taxon to Pellegrinisaurus , with both genera located just outside Saltasauridae. [20] Other scientists have also noted particular similarities with the saltasaurid Neuquensaurus and the Brazilian Trigonosaurus (the "Peiropolis titanosaur") which is used in many cladistic and morphologic analyses of titanosaurians. [3] A recent analysis published in 2016 by Anthony Fiorillo and Ron Tykoski indicates that Alamosaurus was a sister taxon to the Lognkosauria and therefore to species such as Futalognkosaurus and Mendozasaurus and lay outside the Saltasauridae (possibly being descended from close relations to the Saltasauridae), based on synapomorphies of cervical vertebral morphologies and two cladistic analyses. [21] The same study also suggests that the ancestors of Alamosaurus hailed from South America, rather than Asia. [22] Alamosaurus fossils are most notably found in the Naashoibito member of the Ojo Alamo Formation (dated to between about 69–68 million years old) and in the Javelina Formation, though the exact age range of the latter has been difficult to determine. [23] A juvenile specimen of Alamosaurus has been reported to come from the Black Peaks Formation, which overlies the Javelina in Big Bend, Texas, and which straddles the Cretaceous-Paleogene boundary. The Alamosaurus specimen was reported to come from a few meters below the boundary, dated to 66 million years ago, though the position of the boundary in this region is uncertain. [3] Only one geological site in the Javelina Formation has thus far yielded the correct rock types for radiometric dating. The outcrop, situated in the middle strata of the formation about 90 meters (300 ft) below the K-Pg boundary and within the local range of Alamosaurus fossils, was dated to 69.0 ± 0.9 million years old in 2010. [24] Using this date, in correlation with a measured age from the underlying Aguja Formation and the likely location of the K-Pg boundary in the overlying Black Peaks Formation, the Alamosaurus fauna seems to have lasted from about 70–66 million years ago, with the earliest records of Alamosaurus near the base of the Javelina formation, and the latest just below the K-Pg boundary in the Black Peaks Formation. [24] Biogeography Edit. Alamosaurus is the only known sauropod to have lived in North America after the sauropod hiatus, a nearly 30-million-year interval for which no definite sauropod fossils are known from the continent. The earliest fossils of Alamosaurus date to the Maastrichtian age, around 70 million years ago, and it rapidly became the dominant large herbivore of southern Laramidia. [25] The origins of Alamosaurus are controversial, with three hypotheses that have been proposed. The first of these, which has been termed the "austral immigrant" scenario, [26] proposes that Alamosaurus is descended from South American titanosaurs. Alamosaurus is closely related to South American titanosaurs such as Pellegrinisaurus . [27] [28] Alamosaurus appears in North America at the same time that hadrosaurs closely related to North American species first appear in South America, suggesting that the Alamosaurus lineage crossed into North America on the same routes as hadrosaurs crossed into South America. [29] The austral immigrant hypothesis has been challenged on the grounds that the routes connecting North and South America during the Maastrichtian may have consisted of separate islands, which would have presented challenges to the dispersal of titanosaurs. [25] [30] A second scenario, termed the "inland herbivore" scenario, [26] suggests that titanosaurs were present in North America throughout the Late Cretaceous, and their apparent absence reflects the relative rarity of fossil sites preserving the upland environments that titanosaurs favored, rather than their true absence from the continent. [25] However, there is no evidence for sauropods in North America between the mid-Cenomanian and the early Maastrichtian, even in strata that preserve more upland environments, and the sauropods that lived in North America before the hiatus are basal titanosauriforms such as Sonorasaurus and Sauroposeidon , not lithostrotian titanosaurs like Alamosaurus . [29] [31] A third option is that, as in the austral immigrant scenario, Alamosaurus is not native to North America, but originated in Asia instead of South America. [30] Alamosaurus is commonly considered to be closely related to the Asian titanosaur Opisthocoelicaudia , but this is based on analyses that did not take Alamosaurus' s South American relative Pellegrinisaurus into account. [27] Though many dinosaurs crossed between Asia and North America across the Bering land bridge, sauropods were poorly adapted for high-latitude environments, and Beringia would have been an inhospitable environment for titanosaurs such as Alamosaurus . [32] Furthermore, in order to reach southern Laramidia from Asia, Alamosaurus would have had to cross through Northern Laramidia, which contains no known sauropod fossils of comparable age to Alamosaurus despite containing the best-studied dinosaur faunas on the continent. [21] Overall, a South American origin has been favored by several studies, [28] [21] [27] [32] and was regarded as "the only viable origin" for Alamosaurus by Chiarenza et al. [32] Paleoecology Edit. Restoration. Skeletal elements of Alamosaurus are among the most common Late Cretaceous dinosaur fossils found in the United States Southwest and are now used to define the fauna of that time and place, known as the " Alamosaurus fauna". In the south of Late Cretaceous North America, the transition from the Edmontonian to the Lancian faunal stages is even more dramatic than it was in the north. Thomas M. Lehman describes it as "the abrupt reemergence of a fauna with a superficially 'Jurassic' aspect. These faunas are dominated by Alamosaurus and feature abundant Quetzalcoatlus in Texas.The Alamosaurus - Quetzalcoatlus association probably represent semi-arid inland plains. [25] Contemporaries of Alamosaurus in the American southwest include unidentified tyrannosaurids similar to Tyrannosaurus , the oviraptorosaur Ojoraptorsaurus , the hadrosaurid Kritosaurus , the armored nodosaur Glyptodontopelta and the chasmosaurine ceratopsids cf. Torosaurus utahensis , Bravoceratops , and Ojoceratops . Non-dinosaur taxa that had shared the same environment with Alamosaurus include the giant pterosaur Quetzalcoatlus , various species of fishes and rays, amphibians, lizards, turtles like Adocus , and multiple species of multituberculates like Cimexomys and Mesodma . [ citation needed ] References Edit. ^ "Alamosaurus". Lexico UK English Dictionary . Oxford University Press. Archived from the original on March 3, 2021. ^ a b Fowler, D. W.; Sullivan, R. M. (2011). "The First Giant Titanosaurian Sauropod from the Upper Cretaceous of North America". Acta Palaeontologica Polonica . 56 (4): 685. CiteSeerX10.1.1.694.3759 . doi:10.4202/app.2010.0105. S2CID53126360. ^ a b c d e f Lehman, T.M.; Coulson, A.B. (2002). "A juvenile specimen of the sauropod Alamosaurus sanjuanensis from the Upper Cretaceous of Big Bend National Park, Texas" (PDF) . Journal of Paleontology . 76 (1): 156–172. doi:10.1017/s0022336000017431. S2CID232345559. ^ a b Carrano, M.T.; D'Emic, M.D. (2015). "Osteoderms of the titanosaur sauropod dinosaur Alamosaurus sanjuanensis Gilmore, 1922". Journal of Vertebrate Paleontology . 35 (1): e901334. doi:10.1080/02724634.2014.901334. S2CID86797277. ^ Holtz Jr., Thomas R. (2007). Dinosaurs: The Most Complete, Up-to-Date Encyclopedia for Dinosaur Lovers of All Ages . ISBN978-0-375-82419-7 . "Winter 2011 Apendix" (PDF) . ^ Holtz Jr., Thomas R. (2014). "Supplementary Information to Dinosaurs: The Most Complete, Up-to-Date Encyclopedia for Dinosaur Lovers of All Ages". ^ "Assesing Alamosaurus". Skeletal Drawing . ^ "The biggest of the big". Skeletal Drawing . ^ Paul, Gregory S. (2019). "Determining the largest known land animal: A critical comparison of differing methods for restoring the volume and mass of extinct animals" (PDF) . Annals of the Carnegie Museum . 85 (4): 335–358. doi:10.2992/007.085.0403. S2CID210840060. ^ Molina-Perez & Larramendi (2020). Dinosaur Facts and Figures: The Sauropods and Other Sauropodomorphs . New Jersey: Princeton University Press. p. 268. M. ^ a b Weishampel, D.B. et al. . (2004). "Dinosaur Distribution (Late Cretaceous, North America)". In Weishampel, D.B., Dodson, P., Oslmolska, H. (eds.). "The Dinosauria (Second ed.)". University of California Press. ^ a b c d e Tidwell, V., Carpenter, K. & Meyer, S. 2001. New Titanosauriform (Sauropoda) from the Poison Strip Member of the Cedar Mountain Formation (Lower Cretaceous), Utah. In: Mesozoic Vertebrate Life. D. H. Tanke & K. Carpenter (eds.). Indiana University Press, Eds. D.H. Tanke & K. Carpenter. Indiana University Press. 139–165. ^ a b c Gilmore, C.W. (1922). "A new sauropod dinosaur from the Ojo Alamo Formation of New Mexico" (PDF) . Smithsonian Miscellaneous Collections . 72 (14): 1–9. ^ Lucas and Hunt, Spencer G. and Adrian P. (1989). Farlow, James O. (ed.). "Alamosaurus and the Sauropod Hiatus in the Cretaceous of the North American Western Interior". Paleobiology of the Dinosaurs . Geological Society of America Special Papers. 238 (238): 75–86. doi:10.1130/SPE238-p75. ISBN0-8137-2238-1 . ^ Anthony D. Fredericks, 2012, Desert Dinosaurs: Discovering Prehistoric Sites in the American Southwest , The Countryman Press, p. 102-103 ^ Gilmore, C.W. 1946. Reptilian fauna of the North Horn Formation of central Utah. U.S. Geological Survey Professional Paper . 210-C:29–51. ^ Perot Museum of Nature and Science ^ v. Huene, F. (1927). "Sichtung der Grundlagen der jetzigen Kenntnis der Sauropoden". Eclogae Geologicae Helveticae . 20 : 444–470. ^ Wilson, J.A. (2002). "Sauropod dinosaur phylogeny: critique and cladistic analysis" (PDF) . Zoological Journal of the Linnean Society . 136 (2): 217–276. doi: 10.1046/j.1096-3642.2002.00029.x . ^ Upchurch, P., Barrett, P.M. & Dodson, P. 2004. Sauropoda. In: Weishampel, D.B., Dodson, P., & Osmolska, H. (Eds.) The Dinosauria (2nd Edition). Berkeley: University of California Press. Pp. 259–322. ^ a b c Tykoski, Ronald S.; Fiorillo, Anthony R. (2017). "An articulated cervical series of Alamosaurus sanjuanensis Gilmore, 1922 (Dinosauria, Sauropoda) from Texas: new perspective on the relationships of North America's last giant sauropod". Journal of Systematic Palaeontology . 15 (5): 1–26. doi: 10.1080/14772019.2016.1183150 . ^ "Blogs". PLOS . Retrieved January 25, 2021 . ^ Sullivan, R.M., and Lucas, S.G. 2006. "The Kirtlandian land-vertebrate "age" – faunal composition, temporal position and biostratigraphic correlation in the nonmarine Upper Cretaceous of western North America [ permanent dead link ] ." New Mexico Museum of Natural History and Science, Bulletin 35:7–29. ^ a b Lehman, T. M.; Mcdowell, F. W.; Connelly, J. N. (2006). "First isotopic (U-Pb) age for the Late Cretaceous Alamosaurus vertebrate fauna of West Texas, and its significance as a link between two faunal provinces". Journal of Vertebrate Paleontology . 26 (4): 922–928. doi:10.1671/0272-4634(2006)26[922:fiuaft];2. S2CID130280606. ^ a b c d Lehman, Thomas M. (2001). "Late Cretaceous dinosaur provinciality". In Tanke, Darren H.; Carpenter, Kenneth (eds.). Mesozoic Vertebrate Life . Life of the past. Bloomington & Indianapolis: Indiana University Press. pp. 310–328. ISBN0-253-33907-3 . ^ a b Lucas, Spencer G.; Hunt, Adrian P. (January 1, 1989). "Alamosaurus and the sauropod hiatus in the Cretaceous of the North American Western Interior". Paleobiology of the Dinosaurs . Geological Society of America Special Papers. 238 : 75–86. doi:10.1130/SPE238-p75. ISBN0-8137-2238-1 . ^ a b c Cerda, Ignacio; Zurriaguz, Virginia Laura; Carballido, José Luis; González, Romina; Salgado, Leonardo (July 21, 2021). "Osteology, paleohistology and phylogenetic relationships of Pellegrinisaurus powelli (Dinosauria: Sauropoda) from the Upper Cretaceous of Argentinean Patagonia". Cretaceous Research . 128 : 104957. doi:10.1016/j.cretres.2021.104957. ISSN0195-6671. ^ a b Gorscak, Eric; O‘Connor, Patrick M. (April 30, 2016). "Time-calibrated models support congruency between Cretaceous continental rifting and titanosaurian evolutionary history". Biology Letters . 12 (4): 20151047. doi:10.1098/rsbl.2015.1047. ISSN1744-9561. PMC4881341 . PMID27048465. ^ a b D'Emic, Michael D.; Wilson, Jeffrey A.; Thompson, Richard (2010). "The end of the sauropod dinosaur hiatus in North America". Palaeogeography, Palaeoclimatology, Palaeoecology . 297 (2): 486–490. Bibcode:2010PPP. 297..486D. doi:10.1016/j.palaeo.2010.08.032. ISSN0031-0182. ^ a b Mannion, Philip D.; Upchurch, Paul (January 15, 2011). "A re-evaluation of the 'mid-Cretaceous sauropod hiatus' and the impact of uneven sampling of the fossil record on patterns of regional dinosaur extinction". Palaeogeography, Palaeoclimatology, Palaeoecology . 299 (3): 529–540. 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Alan Ritchson Workout Routine. In his various roles, Ritchson has to maintain the muscles and body of a super-jacked hero. Throughout his career, Alan Ritchson has shared his secrets to maintaining his impressive physique. While we’ve done thorough research on the Alan Ritchson workout routine, this article does not contain his exact routine. It’s a compilation of his commentary, interviews he’s done, and information from experts in the industry. Current Stats. Height:‎ 6’3″ Weight: 205 Pounds Age: 40 Years Old Birthday: November 28, 1982 Accolades: 2015 Austin Comedy Short Film Festival Winner, Teen Choice Awards nominee, 2017 Best Shorts Competition Winner. Workout Principles. Even prior to his acting career, sports and working out had always been part of Alan Ritchson’s life. Training for Jack Reacher came naturally to him because he’d spent time in the gym throughout his life and wasn’t starting from scratch. Ritchson spends 5 or 6 days in the gym and adds in cardio exercise as he sees fit. Alan Ritchson’s Workout Routine. When training for Jack Reacher, Alan Ritchson focused primarily on weight training and cardio workouts. His goals were to create muscle growth, shape and tone his physique, and burn fat along the way. Over the span of eight months, Ritchson gained nearly 35 pounds of muscle. Alan Ritchson enjoys doing a variety of workouts, from bodyweight exercises to lifting heavy weights. He does it all in the gym to build a well-balanced physique for his shirtless scenes in Jack Reacher and his other roles. Here is the Alan Ritchson workout routine: Monday – Lower Body. Alan Ritchson starts the week with an intense lower body workout to push his athletic physique to the next level. He trains his legs and glutes with this burner workout. Deadlifts (3 sets, 12 to 15 reps) Sumo squat (3 sets, 12 to 15 reps) Hack squat (3 sets, 12 to 15 reps) Walking lunge (3 sets, 12 to 15 reps) Leg extension (3 sets, 12 to 15 reps) Leg curl (3 sets, 12 to 15 reps) Tuesday – Cardio. On Tuesday, Alan Ritchson goes for a long run outdoors to maintain his lean physique and give his body a break from weight training in the gym. Alan typically runs anywhere between 5 and 7 miles. He may use a treadmill if he’s in a pinch but prefers to spend time outside. The health benefits of running are impressive—from reducing body fat to lowering heart rate, it’s a great form of exercise to maintain an overall lean but muscular physique. Wednesday – Chest & Back. On Wednesday, Alan Ritchson trains his chest and back to build the muscular upper body he needs for his various acting roles. He incorporates bodyweight and dumbbell exercises in this routine. Push-ups (4 sets, 12 reps) Pull-ups (4 sets, 12 reps) Bench press (4 sets, 12 reps) Cable flys (4 sets, 12 reps) Dips (4 sets, 12 reps) Lat pulldowns (4 sets, 12 reps) Barbell rows (4 sets, 12 reps) Cable rows (4 sets, 12 reps) Thursday – Arms & Abs. On Thursday, Alan trains his triceps, biceps, and forearms with this arm workout to sculpt a strong upper body for any upcoming role. Here are a few of his go-to exercises. Arms. Tricep pushdowns (4 sets, 20 reps) Overhead tricep extension (4 sets, 20 reps) Hammer curls (4 sets, 20 reps) Skull crushers (4 sets, 20 reps) EZ bar curls (4 sets, 20 reps) Dips (4 sets, 20 reps) Abs. Sit ups (4 sets, 15 to 20 reps) Press ups (4 sets, 15 to 20 reps) Bicycle crunches (4 sets, 15 to 20 reps) Russian twists (4 sets, 15 to 20 reps) Plank (4 sets, hold 30 seconds) Friday – Shoulders. On Friday, the Alan Ritchson workout calls for a shoulder program that will leave you feeling sore all weekend. With an already tall frame, Alan’s upper body looks even more massive with sculpted shoulders. Dumbbell shoulder press (4 sets, 15 reps) Lateral raises (4 sets, 15 reps) Front raises (4 sets, 15 reps) Upright rows (4 sets, 15 reps) Shrugs (4 sets, 15 reps) Rear delt flys (4 sets, 15 reps) Saturday – Chest & Back. On Saturday, Alan performs another chest and back workout. Consistent upper body training helps Alan build a foundation of strength that helps him maintain strong posture and balance. Push-ups (4 sets, 12 to 15 reps) Pull-ups (4 sets, 12 to 15 reps) Bench press (4 sets, 12 to 15 reps) Cable flys (4 sets, 12 to 15 reps) Dips (4 sets, 12 to 15 reps) Lat pulldowns (4 sets, 12 to 15 reps) Barbell rows (4 sets, 12 to 15 reps) Cable rows (4 sets, 12 to 15 reps) Sunday – Rest Day. On Sunday, Alan takes a rest day to give his body a break from all the strength training and weightlifting. He may perform some light stretching and walk outside, but otherwise, he lets his muscles recover. Alan Ritchson’s Diet. To sculpt a body made of primarily lean muscle mass like the infamous Alan Ritchson body, a focused diet plan is essential. When he was training to gain muscle mass, Alan was eating around 4,500 calories per day, including 300 grams of protein. He eats clean, mostly fruits and veggies, lean turkey and fish, and brown rice. While Alan Ritchson is dedicated to his diet plan, he also allows himself to eat a cheat meal on occasion. He prefers to follow the 80/20 rule, with 20 percent of his diet being splurge items and cheat meals. Ritchson also avoids refined sugar, red meat, and most carbs. He doesn’t drink alcohol and avoids dairy in his diet. Here is the Alan Ritchson diet plan: 1. Breakfast. Avocado toast Scrambled eggs Chicken sausage. 2. Morning Snack. Protein shake. Alamosaurus diet - Alan ritchson diet

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