Home Diet The Zac Efron Baywatch Diet: Food list, Workout and Diet Plan.

The Zac Efron Baywatch Diet: Food list, Workout and Diet Plan.

who is Zac Efron? what is the Zac Efron Baywatch diet?

Zachary David Alexander Efron was born in San Luis on October 18, 1987. His father, David Efron, is an engineer in an energy industry, while his mother, Starla Baskett, previously worked as a secretary in the same industry as her husband. His family is Jewish, but Zac Efron declares himself agnostic.

When he was still young, Zac and his family moved to Arroyo Grande. His classmates nicknamed him Hollywood for his inclination towards acting. That’s why when he turned eleven, he was encouraged by his father to pursue an acting career. Thus, he began to take part in various school theatrical productions. In 2000, he began attending the Pacific Conservatory of Performing Arts in California where he graduated in acting. He started his education at the University of Southern California, but Zac abandoned his studies in 2007 to devote himself entirely to his career.

The physique of Zac Efron in the recent years had undergone a fantastic mutation. The 29-year-old Californian actor, who became famous when he was only a child with the movie High School Musical, has one of the best bodies in Hollywood. This attractive man also snagged a role in the film Baywatch, next to another excellent body: that of “The Rock,” Dwayne Johnson!

The physique of Zac Efron is the result of years of hard training and strict diet, but for this film, which most likely will bounce through the box offices around the world, he has changed training and further reduced his already minimal fat mass, even taking it to 5%.

One of the secrets of the body transformation of Zac Efron is Patrick Murphy, his trainer, who has drawn up a perfectly planned training program, to optimize the limited time the actor was available; and also, to improve a physique that was almost perfect.

What is the diet plan of Zac Efron

Increasing muscle mass, also called lean mass, requires a lot of time and effort. Apparently, the first step is constant exercise. Bodybuilding is the ideal sport for those who want to increase their muscle mass; this sport, in a few months, allows you to have a body full of muscles.

However, any sport which is faster in speed than others, allows you to increase the mass of your muscles. In addition to movement and sport it is necessary to combine a correct and balanced diet; considering that the diet has about 70% in the increase of muscle mass, it is good to follow a specific mass diet.

The importance of proper nutrition is almost equal to that of training; the correct intake of certain foods, namely proteins, allows the building of muscles. The gym and the food list must be correctly in tune, not only the first months in which you play sports but in the long run to follow.

Those who complain that they cannot put on mass are probably doing something wrong in the kitchen. Some men who struggle to put on mass do not realize that eating minimal amounts of food is their cause for their failure in their goals. You do not have to raise muscles only in the gym, but also at the table.

If you’re skinny, try to eat more. If you are skinny with a lot of fat, you have to be careful and reduce the number of carbohydrates. However, you will need to eat. Only beginners and those who use steroids can build muscle mass by consuming the number of calories needed for maintenance. If you want to put on muscle mass, you have to do better than that.

Lean people with a lot of fat and those over 35 years old must focus on eating proteins and healthy fats while reducing their carbohydrates intake. It is not always fun or easy to eat meat, fish, chicken, and eggs; but, you can do it with pleasure and effortlessly if you engage in cooking. Start and do not find excuses.

Recover and grow in sleep. Deep sleep increases growth hormone, testosterone levels, lower cortisol levels and improves insulin sensitivity. Without the right amount of sleep, the results would be severely affected.

With whom you train and where you do it can make a big difference. You might think to train hard until you enter a real gym. You may think about lifting heavy weights until you start training with people who know what they are doing.

Finding a right partner and a good gym for training can make the difference in your progress. When there is someone to motivate you; and against which you can compete with, your results will be incredibly amplified.

Now here it is some tips for your diet that Zac shared with the public.

  • A rich and healthy breakfast: Zac goes crazy for poached eggs and oatmeal.
  • Workout during the morning after you eat your meal: Efron consumes 3000-4000 calories a day which is a really good quantity of food!
  • The actor follows a food program based on fresh fruit, vegetables with fish, chicken and other lean meats.
  • Avoid fried food.
  • Say yes to spices: especially the Italian ones that the star loves, such as chili and fresh oregano. It’s ideal to avoid sauces.
  • Junk food and packaged foods are banned from Efron’s table.
  • For the first nine days of his sexy beach-look diet, Zac observed a diet had zero amount of carbohydrates and sugars. Only organic grass-fed proteins and organic leafy vegetables. So, this can align with the gluten free diet plan.
  • Avoid as far as possible refined carbohydrates such as bread, pasta, rice, cereals, flour.
  • To keep his metabolism always active, Efron consumes 6-8 meals a day. And no, this is not similar to the 1500 calorie diet plan.

For a body like Zac Efron’s, you have to make huge changes regarding mass. That’s why you need a high-calorie diet, called a bulking diet. This one that we will illustrate soon is dedicated to athletes of about 80/85 kg, and it contains more or less 4000 calories! So, a 2000 calorie diet plan will not work for you.

  • As breakfast, you will have 100gr of rusks 250ml of low-fat milk 70gr of turkey or 200gr of white eggs with a cup of diced pineapple an orange juice and 125gr of yogurt. Such a breakfast does not match the plant based diet recipes.
  • Remember that snacks are essential during a bulking diet, so for the first one you will have one banana, 100 gr of turkey, 100 grams of basmati rice, and some almonds
  • Make a simple lunch with 200gr of rice with 100g of tuna and 100g of small tomatoes then 50gr of whole bread and one pear.
  • 2nd SNACK: 80 grams of brown rice with some bresaola or low-fat ham.
  • Make a luxurious dinner that contains a lot of vegetables, fatty fish like salmon, and a good amount of carbohydrates provided by rice or pasta. Don’t forget about hydration during the whole day. The guidelines suggest at least 1 liter per 1000 calories that you eat to facilitate the digestion.

During the day, if you don’t feel like eating but still need to take in these extra calories, you can drink them up. This is an easy method, and now you will see one of the best bulking recipes that count a lot of calories. These, when mixed with your bulking exercises, will still help you lose weight.

Definitive bulking smoothie


  • 2 Scoops of whey protein
  • 1 Cup (125 g) of oatmeal
  • Four tablespoons (60 grams) of peanut butter
  • 14oz (milliliters 415) of low-fat milk
  • Total Macros for the recipe:
  • Calories: 1187 – Protein: 86g – Carbs: 70.6g – Fat: 49.6g

As you can see this smoothie is not for everybody. It’s a heavy smoothie that will help you increase your muscles mass while speeding up any recovery after working out heavily. In case you were a person who doesn’t add muscle mass easily, and you eat a large amount of food, then you need to drink this smoothie. Not only will you have the energy for more intense training, but you will, in turn, grow a big appetite. This recipe can be an excellent option for a meal plan that will help you increase your muscle mass. You can check the blueprints of the perfect combination.


Blend the milk, oatmeal and peanuts butter for about 30 seconds. Add in 2 scoops of protein through the top of the mixing blender. Blend all this for another 30 seconds. Pour into a cup and enjoy, or if you are in the beast mode, chug straight out of the blender. Optional: Put a little honey in it, for some natural sugars.

That’s all, this smoothie will add an extra 1200 calories to your diet and will help you gain weight very quickly. BYou will not need any Phentermine diet pills. So eat up and work out well and you are heading to a great result!

Some advice:

  • If you are consuming high amounts of calories and you do not train intensely, you will gain weight! Your menu has to be balanced with your workout. Feel free to check the Mediterranean diet lunch recipes.
  • This recipe works with any flavor protein, but is recommended with chocolate.
  • This awesome smoothie is not designed for anyone looking to lose weight.

Zac Efron diet and workout plan.

The workout is characterized by the presence of pairs of exercises in super series, all aimed at increasing the intensity of the sessions, ensuring greater muscle pumping in less time and greater consumption of calories, for purposes useful for muscle definition. You can also take a look at Doctor Gundry’s diet evolution.

Another very interesting feature of this training is the presence of exercises for the development of explosive strength, a quality that certainly will help Zac to better play a super efficient lifeguard!

Afterward here is the complete training of Zac Efron, in preparation for the film Baywatch! All this information was leaked following the interviews. His before and after results are simply impressive!

Perform each workout once a week, spacing them to at least one a day.

The exercises are combined in superseries (A and B). You will need to perform one series of A and one of B; and then, rest for 60 seconds Then, you will complete all the super series and carry on with the next couple of exercises.


  • 1A. Lat machine pulldown
  • Set 8-12 repetitions – Rest: 0 sec.
  • Set 8-12 Rest: 60 sec.


  • 2A. Pull-up
  • Set 8-12 Rest: 0 sec.
  • Set 8-12 Rest: 60 sec.


  • 3A. Weighted pull-up
  • Set: 8-12 Rest
  • 3B. LAT PULLDOWN with pulley grip
  • Set 8-12 Rest: 60 sec.



  • Set 8-12 Rest: 0 sec.
  • 1B. Jump box squat
  • Set: 20 Reps – Rest: 60 sec.


  • 8-12 Rest: 0 sec.
  • 20 Reps – Rest: 60 sec.


  • 3A. Lunge with reverse feet
  • 8-12 (each side) Rest: 0 sec
  • 3B. Mountain climber
  • 20 repetitions – Rest 60 sec


  • 4A. Romanian Deadlift
  • 8-12 Rest: 0 sec
  • 20 repetitions – Rest 60 sec

DAY 3 Shoulder and chest

  • 1A.Bench press with barbell 8-12 repetitions 0 sec
  • Push upward unstable with feet on the TRX 8-12 repetitions for 60 seconds of rest
  • 2A.Military press with standing barbell 8-12 repetitions 0 sec
  • Side risers with handlebars 8-12 repetitions 60 seconds res
  • 3A.Dip to the rings 8-12 repetitions – 0 sec
  • Push up to the rings 8-12 repetitions 60 sec