Zac Efron Workout and Diet Plan (BAYWATCH!!)


58160 ratings | 4090717 views


Zac Efron Workout and Diet Plan (BAYWATCH!!)

Build ripped muscle like Zac with this program… Zac Efron’s workout and diet plan are making waves this Summer because of his incredible physique transformation preparing for Baywatch. Along side the Rock, Zac holds his own, having carved out a chiseled body by focusing on 7 key elements of his training and nutrition. Recently, Men’s Fitness magazine published a story about the gains Efron made to get ready for his Summer comedy role. In this video, I am breaking down the most important aspects of his diet plan and workouts to help you to start getting better results from your workouts heading into Summer. I’m also going to take a look back at a former “most wanted” celebrity body (that of Taylor Lautner) to see what went wrong and prevented his gains from being permanent. First and foremost, it is worth noting that neither Zac Efron or Taylor Lautner are heavyweights. Both stand just 5 foot 10 inches tall and weigh no more than 170 pounds. To make his transformation for Baywatch, Efron gained just 10 pounds of lean muscle. The thing is, when you minimize your body fat levels and maximize the amount of muscle your body can naturally carry…you look much bigger than you are. Both of these guys have mastered this. That said, you can’t expect to look better without being willing to put in some hard work along the way. Zac did just this by adopting more heavy weight training into his workout routine. He stated that he never had lifted very heavy or explosive before preparing for this film. A lot of people actually find themselves in a similar position either because they are uncomfortable lifting heavy or just don’t have the base strength to be able to do it. By increasing his strength levels on the basic compound lifts, Efron was able to start adding to his muscle density and thickness. Next he followed a push, pull, legs training split. This workout sequence allows you to train your body more athletically since you train movements instead of individual muscles. The back and biceps are responsible for all lifts in which you pull the weight towards you or pull your body towards a fixed bar. It’s impossible to isolate their actions so it helps to train them together to allow you more recovery time between workouts. Daily ab training is another key to having the resting tone needed to showcase your abs year round (provided your diet and nutrition are in check). Zac Efron’s diet is also covered here as well. By including a cheat day once in awhile, he is able to maintain his sanity and consistency required to keep his body fat levels low year round. For a complete workout and nutrition plan to build athletic, ripped muscle like Zac Efron head to and get the ATHLEAN-X Training System. Get step by step workouts and a day by day meal plan to take all the guesswork out of your transformation. For more celebrity workout videos and videos on how guys like Zac Efron build muscle fast, be sure to subscribe to our channel here on youtube at

Comments to the video: Zac Efron Workout and Diet Plan (BAYWATCH!!)

Jessica Burroughs 4 days ago
I really enjoyed this analysis. Great tips :) I want to find out what figure skaters do, like Tessa Virtue. :q
johnatwood13 5 days ago
Speaking the truth g!!!
Wasseem Zaher 10 days ago
so what's the alternative for the bulk-cut cycle? you said it is not necessary but didn't mention it in talking about nutrition
Ben Richards 12 days ago
From that clip, Lautner didn't have maintaining that fitness as a long-term goal in the first place. He was pretty clear with as long as i'm doing this franchise. was just part of a job.
John Depp 13 days ago
You’re the best Jeff 🤩
jaypellking 16 days ago
I want to look like Zack right nowwwwww
NewAthanatov 21 days ago
I fucking hate what I'm eating but I'm comitted and as such have been doing this for about 2 years now. The thing that's keeping me going is that I'm seeing results, I'm prepared to give shit up for this.
Mick Pack 22 days ago
Love the baseball analogy!
Marco Lam 23 days ago
I gained 50 pounds in 3 months. All I ate was McDonald's and KFCs.
Abdulla Fasil.M 27 days ago
😊
StinkinDoctor 28 days ago
All you have to do is u gotta Get'cha get'cha head in the game
CRYPTO 420 28 days ago
Fresh Viewer!!!!
ShreddingTides 30 days ago
Guys just start thumb upping all his videos he doesn't get enough credit for all his knowledge and honesty.
Jonathan van dorsten 1 month ago
isn't heavy relative to what you are at currently? like pumping 30 pounds with one arm is heavy for me but prob mid - low to you
cradlerofdeath 1 month ago
Why is it showing taylor lautner on a video but he says zac efron?
Ryan Schneider VLOGS 1 month ago
Wow I never thought of the batting avg method with “cheat meals” Diet has always been my biggest struggle, as I recently mentioned on my last Vlog. But this method will really keep me motivated. Thank you!!
cookie knocker Jr 1 month ago
Do a video on Conor mcgregor
Gsk offical 1 month ago
From jessie to jeff
Carlos Mosqueda 1 month ago
So on this split plan, is this a three day in a row split or an Monday, Wednesday, Friday split? In the M,W,F split you don't get back to upper body only Monday and Friday, and legs are once a week. @AthleanX @Jeff can you gleam some light on the split day rotation? Also, which articles are you reading to get the work out plan he used?
Eric Hascall 1 month ago
If you follow a good nutrition and workout plan with the aim to gain mass, I would say it would be difficult to NOT gain 10 pounds of muscle in a year. Absolutely doable and then some.
Dad Monster 1 month ago
Anyone else curious about that skeleton in the back?
stephen hartley 1 month ago
i eat 600g of country vegetable soup, 1kg of yoghurt and 200g of mackeral fillets every day and my gains from using this diet instead of eating shit all the time has been phenomenal. the diet is almost keto but i think the soup provides a little too much carbs to be in a state of ketosis. to the people claiming he must be on roids, you are a bunch of lazy cheesy poof eating lowlifes. maybe he is on roids, but his physique definetaly does not require roids. dude weighs like 70 kg or something lmao
dany chillis 1 month ago
I think Zac has great genes and diet.
J T 1 month ago
It's so Classic people always scream steroids, it doesn't matter if they took steroids they still had to diet strictly and workout HARD
Ahmad Khalil 1 month ago
Hey Jeff. Random question: Should I work arms on their own day if i want them to get bigger?
Jughead juggernaut 1 month ago
Jeff do you have this program in athleanx.how can buy this full program?
Ind3finite Erxi 1 month ago
What do you mean u dont need to bulk up and cut down. Zac gained 10-15lbs muscle like u said, how is that not bulking. Correct me if I'm wrong and u define bulking as something else, if so plz lemme know what it means
AdamCarl7 1 month ago
Has anyone ever said you sound like Jerry Seinfeld?
infinity billion 1 month ago
I wonder if Jeff uses
BOB SCHINNEE 1 month ago
Zac took tren harddd
Freeality Jones 1 month ago
You can't just do steroids and get big. You still have to WORK. He probably did use steroids, why not? It's for a multimillionaire career. Most of you low T slobs will NEVER look good without them so you might as well do a cycle or two as well.
Michael Marzolo 2 months ago
do you have a good plan for people with a weak lower lumber? I have L4-L5-S1 herniations/bulges from 10 years ago. I have not been the same since. no lower back stamina and lower back pain most days. I have be able to stay in shape for the most part and avoided surgery, however it's my weakest link. sitting and standing for long periods is difficult for me, especially driving. Thank you, looking forward in hearing back and/or addressing lower back strengthening. Mike
Joshua Moncreiff 2 months ago
Jeff looks better
Aoife O Brien 2 months ago
Do you even lift bro
Addy Holt 2 months ago
for people saying they use treadmills, shy away they’re rough on your legs. it’s not the same momentum as actually running
ashley reavill 2 months ago
Diet and a a good heavy workout and then more diet will get this body natural. U do know gear is meant for those who have reached their natural sizes limit right? And im pretty sure he still has a good 30 to 40 pounds to go. Diet is better then steroids unless you diet on steroids too.
Marc Valeros 2 months ago
If i'm paid to look that good i can probably resist all the junk foods, but I'm not. So if you want to take away my cheetos you'll have to do it over my dead body. Don't get me wrong I train 4 to 5 times a week but i can't imagine my life without flavor.
savandija 2 months ago
In spanish plis
notthemessiah1000 2 months ago
Ha, going by the video title I assumed the video might actually give us non-Hollywood types Zack's training routine and diet tips - more fool us 😑
NameLessMofo # 2 months ago
is sour cream bad for the diet? it's like my main meal so i would to know if should stop eat it!
Hide and Tweak 2 months ago
not sure i prefer his after shape
kinectic00 2 months ago
Jeff! PLEASE ANSWER! Is it ok to drink blended chicken breast. If so how much water is ok. And does drinking water and eating at the same affect me in any bad way? PLEASE ANSWER!
Tee Dugas 2 months ago
What can I do to strengthen my arms for throwing a softball. My arms seems to be getting stronger , but my throw from outfield seems to be getting weaker. Any strengthening exercises ?
Cabdale Aadan 2 months ago
sida lodgiso jidhka
Van Ho 2 months ago
I love to listen to you everyday. I’m a woman ,47yrs old but I always keep up with my body because life is short and live Once. I’ve doing strength training for 5 yrs now and learn a lot from your advice. Thanks a lot for everything.
barefoot arizona 3 months ago
Just the thought of Baywatch the movie makes me cringe
Peter Kimble 3 months ago
Thanks. Your videos are informative and helpful. Some 20yrs ago I lost my wife and received a brain injury. I went from handstand press-ups to comfort food and beer. Now I am sixty years old and have lost one of my two teenage boys to leukemia and your videos inspire me to get rid of the spare flab and gain a ripped stomach.
TELEVISIBLE 3 months ago
I still believe it is steroids or some sort of drug , it is Hollywood ! Steroid is like nothing compare to other shit they take !
Lincoln7Echo 3 months ago
I really like this guy, he seems to care about what he's doing and gives really good life fitness advice.
MrKickButt69 3 months ago
Why didn’t Jeff go to the extreme like those huge guys
KingNicholson 3 months ago
I do a cheat day once a week just like Efron, and mentally for me is wonderful
Laina Andrews 3 months ago
Great overview - love the train like an athlete. It's a lifestyle but it's your life! Awesome messages! Tks
solitarymaninblack 3 months ago
Here is a follow up for the losers in the comments section
Joseph Del Valle 3 months ago
tiller!!
IsaacSamo 3 months ago
Jeff I need you to make and sell 3-days-a-week program, pleeeease!
jupiter 111 3 months ago
if I got a cent for each time Jeff reminded me that he didn't care who I was. I would be a Rothschild
Mark Elijohn Pascual 3 months ago
Thanks Jeff. RESPECT
AbuGrabIt 3 months ago
Great points. Make a lot of sense.
Ben Daniels 3 months ago
NIKE SHOOOOOOOOOCKS BOI
AsapTurtleNeck101 3 months ago
Your videos are always super explanatory!!! Thanks man!!!
Thank You 3 months ago
This is why I will never be able to be a true shining example of a perfect body, i just love pizza and burgers way way too much to ever give it up.
Mai Big Butt 3 months ago
I love this vid. not because of Taylor of Zac, it's because of Jeff.
777antlers 3 months ago
Back in the 80s and 90s it was all about massive size and strength. I’m glad to see the shift now to a more natural physique achieved by balanced training and a healthy lifestyle including diet. Though I must say, the days of the mass monsters were unforgettable.Thanks Jeff!
Google Times 3 months ago
This psychology is spot on, I'd be A MONSTER if I didn't strive for perfection, can't do a week of workouts, pump leaves think I've lost, think What's the point , not best example point is I do it perfect or not at all so it's been not at all, if I did regular workouts, when I hate it don't want to go just do SOMETHING, I'd have lifelong muscle, that's why I'm not going for HUGE anymore, just lean and show muscles, something I CAN maintain, if you have to spend 2 hours a day in a gym killing yourself, really think you'll keep that up for life? I do drop sets, mix in other once in awhile but mainly go to failure just kill myself then get out of there, that I can do.
Google Times 3 months ago
He made the statement of the century for guys trying to build muscle, you don't have to gain that much weight to look really muscular , I had a friend, 175 pounds with perfect chest, my motivation, I weighed the same but was skinny, blew up to 230, then had lipo and looked great at 215, but I always thought his biceps were bigger than mine, one day he said mine were much bigger I thought he was crazy, we compared and mine were, much bigger, they just didn't LOOK IT. So this time around just trying to not get too lean, don't want facial fat loss in my face, but somewhat lean.
Patrick Foley 3 months ago
It all loses like that. Huh?
M Louie Reguyal 3 months ago
Have a cheatday to maintain your sanity now I can cry 😭
Gabe Shepherd 3 months ago
That batting average analogy was awful
Gilinho 3 months ago
Jeff can you do a video about your notrition, macros, suplements and eating routines ? please ? Tnx Gil
Lu1G1 69 4 months ago
Glad you mentioned your 6 pack promise app, really changed up my routine for abs day.
Giddoni15 4 months ago
I've watched many of your videos to help with my training workout.but this has to be THE most important one I've seen. You've basically summed up everything I needed to hear and given me inspiration. I know what I need to start and start doing more of. Thank you for this vid! By this time next year I'm getting that Zac Effron body! 😁 going for long term. Also highly considering taking your workout and diet plan. Thanks Jeff!
Bad Boy 4 months ago
How about Chris Evans??
Brandon 4 months ago
Run TOWARD the pain.
saba1978 4 months ago
just to be clear here, there is difference between working in a factory like I do and then right after that hit the gym. This actors have meals ready for them and working out is only thing they have to do so how can we compare him to us regular people.
Dani Kalero 4 months ago
The most informative video from Athlean-X so far (that I've stumbled upon). It basically contains all the hidden info I've been looking for in other of your vids but I couldn't quite make some things out. Split type, abs and agility info being. Who would have guessed it, under this title!
Mark Zavala 4 months ago
Did he say “OMLETS”? 3:20
phillips4 Energy 4 months ago
100 BIG Fricking thumbs up!!!! Great video Jeff.
Dirk Diggler 4 months ago
No cunt can touch Jeff. He is the definition of profesionalism.
All Videos 4 months ago
JACK EFFRON
Kalfax plays 4 months ago
keto works for me, i think i can do it long term too. :)
Mohit Thakur 4 months ago
This guy instills hell lot ofa motivation in you. Cheers to fitness and Athlean X
Abhishek Mahendru 4 months ago
I have couple of things to say, those meals that both actors eat is strict diet mandated by the studio. They don't enjoy the meal because that's the nature of their work. Now once the movie is over and what these actors choose to do is strictly on their will. They can either continue to have healthy body by choosing their own meal plan they like or go another route. In second actor's case, he didn't like working out and he has no career so he let himself go. Second thing I want to mention, all these xmen, marvel, dc, etc actors the time it took them to build their body was 8 months to 1 year w/ strict studio diet..no sooner. Ask all of them and they will tell you. Henry Cavill recently posted a video on his instagram showing how much stomach fat he gained and he started to train because he needs to rebuild that superman body and keep it, otherwise he will have hard time. Mean while, Ben Affleck wants to quit batman role because he hates work outs. So to compare these movie actors to average Joe isn't fair.
batmanden1 4 months ago
If I wanna follow the same workout and diet plan how much should my calorie surplus be? Or should I even just stay at my maintenance amount of calories to maintain my current body weight?
Adam Luker 4 months ago
What are your thoughts on CrossFit for body comp/Conditioning​?
Mn Nice 4 months ago
Out of curiosity, would you include deadlift in your back day or your pull day?
Speed Racer 4 months ago
My biggest problem is my job i work 3rd shift 11pm to 7am in the morning and i am a machine operator in a 110 degree warehouse lifting 65 lbs. Boxes of steel nails that come out the machines i move around 10thousand lbs. A night so wen i get off work im dead tired so i have a hard time even finding time to work out or even get to the gym BUT i persavere and i do wat i can i get to the gym atleast 3 times a week and i workout at home i even find ways to incorporate workout at work bcus my job is lifting heavy steel all night! but my point is some1 like zach efron can easily find the time to workout and with the money he has can do it very comfortably so if these movie stars want or need to get big it should be relitively easy for them if they can put in the effort for people like me in the REAL WORLD well we have to go that exta mile and put in that extra work to make it happen so props to all the blue collar workers out there getin it in!
James McNary 4 months ago
He’s also tan and using good lighting, which makes you look bigger.
Ian Anderson 4 months ago
Proud member of the Athleanx workout programs, I have not been doing it for to long, but all my life I have been underweight (56kg, 188cm tall) For the first time in 20 years I now weigh (64kg) not a massive difference you might think, but to me it is and it is just the beginning. Massive thanks and respect to this man Jeff. He helped me with his videos and his approach to training, he helped me find the courage to change myself.
Harry Gill 4 months ago
What I would give 2have Jeffs gym he has everything
General Bear 4 months ago
When do you do conditioning? On rest days?
cow mandi 2018 4 months ago
son of a bitch
Willy Flynn 4 months ago
What eating plan can be used? Does Athlete X have a suggested pan available?
Graham Muir 4 months ago
Hey @athlean-x I think a good idea for a video series would be to get Taylor in and set him up with an enjoyable meal plan and get him back on track. A good way to prove that eating healthy can be enjoyable.
Zeus Mobile 4 months ago
10lbs is ok
Gruesume 4 months ago
dumbbells are better than bar hand's down.bent over roll dumbbells
Roy Watts 4 months ago
But he still took steroids.
ZED LAV 4 months ago
i learned alot! thank you, athlean x! i realized things that i already know but wont accept it's the truth. sorry for my bad english.
Yasmeen 33 4 months ago
I bet you most of people watching this are women
strups 4 months ago
What about lean bulking
RH M 4 months ago
4:57 very sexy activities ;)