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Muscle-Building Workout and Diet


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. So, inevitably it seems that every time summer
rolls around the questions start to roll in as to how to get the physique of – insert
the celebrity physique of the moment – and that’s the one that most guys want. This year
it seems to be Zac Efron from Baywatch. Now, this is what Zac Efron looks like in
Baywatch. This is what Zac Efron looked like a year ago in his last movie Neighbors. So
how did he make this transformation? Now, before people start saying “Oh, I know how!
It’s always steroids. All these actors use steroids to get themselves
ready for a role.” I think it would be discrediting the hard work that he put in. all you’ve got
to do is look at some of the clips of him training. We’ve seen his workouts. Secondly, you’ve got to have a little bit
of a realization of how far he actually came. In this after photo Zac Efron is actually
only between 165 and 170lbs and he started at 155lbs. so you’re looking at a 10lb lean
muscle gain over the course of a year. Now, there’s a lot of things that I’m going
to cover in his training that I actually like a lot that I believe could easily lead to
that type of lean muscle gain, especially because he hadn’t been doing some of those
aspects. Before we do, this isn’t the first time I’ve
covered one of these sort of reviews of what this celebrity of the moment has done. Years
back I did one on Taylor Laughter. A lot of guys probably wouldn’t even remember who Taylor
Lautner is. This is what he looks like, by the way. Interestingly, in this after photo he was,
yet again, about 165lbs to 170lbs. So the first thing I want you to realize is that
you don’t have to be all that huge to look really good. If you can maintain a lower body
fat level and maximize the amount of lean muscle that your body can carry, you’re going
to look way bigger than somebody would ever guess. They’re going to imagine you weighing 15lbs
to 20lbs heavier than you do because of all that lean muscle. Now, Taylor doesn’t look
that anymore. As a matter of fact, he looks like this. I’m going to cover why I feel that
happened to him, and why I hope and feel in Zac Efron’s case it’s not going to happen.
Let’s start with Zac Efron’s training. When you look at his training there’s some
things that I really like about it. first and foremost, if you’ve been watching this
channel for any length of time there have been no bulking or cutting in that one year
period. I’ve talked about how I think that’s unnecessary bullshit. You do not need to bulk
up and then cut down to maximize your muscle gain. You don’t need to do that. I don’t care
what anybody says. The fact of the matter is, I know more guys that get stuck in that
perpetual bulking phase that can never get out and the guy that can take that slow an
steadier approach and maximize and make some really nice gains without ever having to go
down that road. In this case of Zac Efron, I feel like he’s done exactly that. Secondly, one of the reasons why I feel like
he’s been able to do that is he introduced heavy training to his workout and reportedly
for the very first time. I know there’s a lot of guys watching this channel right now
that maybe have shied away from heavier training. They felt that it’s not something that either
they’re comfortable with, or maybe they don’t feel like they’ve built the base for that,
or maybe they just don’t want to try the exercises because they’re going to try them for the
first time in public. As I’ve said in previous videos, you’ve got to start somewhere. So
you want to start incorporating heavy compound lifts and start adding the weight as you’re
able to. As you do that you’re not only going to see
your size gains improve, but you’re going to see the muscle density improve as well.
So we know that those two elements are in place. Thirdly, the reported split that he
used was a push-pull leg split. There’s a lot of reasons why I like that split. As a
matter of fact, it’s one of the phases that we have in our ATHLEANX training system and
it’s because it allows your body to train the way it prefers to train. To train athletically. You’re training muscles
for function, not necessarily individually. So we know that biceps and back are both pulling
muscles. All their actions are going to be pull, either your body closer to a bar, or
the bar closer to your body. When we know that, we can concentrate on increasing the
athleticisms of our muscles and how they work together by doing that and choosing exercises
that do that. So I could do a heavy, compound movement here like a bent over row. We know that I’m not just working my back
here. Because my elbows are bending here, flexing, we know that we’re getting bicep
activation as well. Same thing on a pull up. I can load up the pull up with added wei4ght
here to make sure it’s heavy. But at the same time we’re getting bicep carryover and activation
as well. If I were to split these two up and I were training biceps tomorrow and I had
back done today, we’re not allowing for another critical component, one that Zac apparently
had a high priority for. That is recovery between workouts. Because
while I stimulate the biceps in my back workout today, when I go back tomorrow to do biceps
on their own, I haven’t given them enough time to recover on their own. So you’re in
this perpetual state of breaking down as opposed to actually allowing any of those muscle to
recover in between those workouts. So you’ve got your pull day, your leg day, and then
on your push day you’re training you triceps, your chest, and your shoulders. Various activities like this: inclined bench
press, a shoulder press done with heavier weights, or even just a tricep push down.
Now, on top of the split, it was referenced that he also did daily ab training. So now
I just talked about the recovery of muscles and how important it is, but when it comes
to the abs, there’s something unique about the abs. They’re incredibly resilient muscles.
As a matter of fact, until you put your head down on the pillow at night your abs are working. They’re working posturally just to hold you
upright and if you want to make sure that you can improve their ability to do that,
I think you need to increase the training volume of this muscle that you don’t have
to do 30 minute workouts or 45 minute workouts, but I’ve been a big advocate of daily ab training
in small sessions. Five, six, seven minute sessions. We even have a whole app – the
six pack promise – devoted to that end goal to allow you to start building the resting
tone of the abs and to have them become more stable and strong even just when you’re not
training. So it’s a very important muscle and something
that you probably could benefit from by increasing the daily frequency of that. Finally, we talked
about his ability to maintain those lean levels all year round and to have some of those low
levels of body fat. That’s going to come in from a combination of diet – which we’ll
talk about in a second – and his conditioning. His conditioning, I don’t care who you are,
you’re going to get bored if your conditioning relies and revolves solely around long walks
on the treadmill. It ain’t going to cut it. If you want to become
more engaged in your workouts and more engaged in your conditioning, particularly, so you
can get better results and actually look forward to it, then start training more athletically.
Get out there and start doing some sprinting. Do some agility work. He’s even been shown
doing a lot of upper body agility work just climbing around on monkey bars. That’s a good
way to train. As a matter of fact, I have these bars here that I installed in my gym
so that I could do that to break up the monotony. I could go back and forth over these, try
to go fast, try to go slow, change it up to allow myself to just have a different effect
on y training, rather than just straight up and down pullups. It’s all about training
athletically and when you look at the whole picture here, you’re looking at ATHLEANX.
You’re looking at how you look like an athlete by training like an athlete. That’s what we
preach over and over again. Of course, the diet is a major part of it. This is where
I think Taylor Lautner kind of missed the mark. If you go back to these pictures of what Taylor
Lautner looks like now, you have to just start with the clip. I’m going to play a clip of
him from a radio interview he did a while back around that period of time that he was
in that shape, and in his best shape. Interviewer: It took a couple months to get
to that form that you were before, or do you not worry as much, or how does it work? Taylor: What I learned is that I have to stay
on it. I can’t ever give it up as long as I’m filming this franchise because it’s tough.
If you stop at all it all loses like that. The biggest thing I learned is that it is
just as hard to maintain as it was to put on in the first place. The most challenging
part was definitely the eating process. I basically had double my calorie intake per
day eating every two hours, not the most yummy things. So did you hear what was going on there? It
sounds pretty, almost painful for him. Very, very challenging. Something that he felt like
– you could almost hear the short term nature of his approach to eating. He was so rigid
and so strict, and he was eating foods that he didn’t sound like he really even liked
all that much and he was eating it so often throughout the day. let me tell you something,
if you don’t like what you’re eating, I don’t care how you’re eating right now,
there’s a lot of different methods, and a lot of different styles of eating. I don’t care what method you’re following
right now. If you don’t like it and enjoy it, you’re never going to stick with it long
term. What we’re talking about here is getting long term sustainable gains. Not just looking
good for summer. We don’t want to just look good this summer. I want to see what you look
like next summer, too. If you can’t find an eating plan that allows you to be consistent
with it by liking what you’re following, it’s never going to work long term. So back with
what Zac Efron is doing. It’s been noted that he follows a very solid
nutrition plan, but allows himself to break away and have a cheat day later in the week.
I’ve been asked a lot of times about cheat days and what my feelings are on them. I don’t
necessarily have cheat days. I don’t necessarily have entire stretches of meals put together
where I’m eating things that I should be eating, or eating things that are less desirable than
a solid nutrition plan would provide, but you can do that. If that’s what you want to
do and that’s going to help you keep your sanity, that’s totally fine. In his case, I love that. I love the approach
because it allowed him to stay locked in. it’s going to allow him to stay locked in,
I feel, a lot longer than maybe in Taylor Lautner’s case. So, I’ve always used a batting
average analogy in baseball because that’s sort of my background. If you were going to
eat five meals a day over the course of a week, that’s 35 meals in a week. If you eat
six times a day that’s 42 meals in a week. Let’s say you’re eating those 42. If you go
35 for 42, or 36 for 42, 37 for 42; that’s a hell of a good batting average. You’d be going in the hall of fame if you
did that. Well, you can have that same approach to eating. Maybe you eat perfectly throughout
that entire week, but you save all those five meals for that one day on a Sunday. Great!
No problem! It’s no different than spreading them out through the week, having one here,
one here, and one here. The idea is, if you strive for perfection and that consistency
of perfection every single day, to the point where it feels like a deprivation to you,
it’s never going to work. I think that’s what happened here to trip up Taylor, and it’s
something that you don’t have to have happen to you. As a matter of fact, our X-FACTOR meal plans
are really sustainable and easy to follow because we allow you to pick the meals that
you like from within all the meals that we provide and then allow you to stay consistent
with them because they’re not all that hard to prepare, they actually taste good, so you
never feel like you’re missing out. If you want to work in your cheat meals I even show
you how to do that in our program by selecting the individual meals, calculating them in
to your overall ‘average’, you’re eating/batting average, and make something that you can actually
live with. So, guys, I hope you’ve found this video helpful.
There’s a lot to learn from when we do these celebrity reviews. Are we all going to look
exactly like them? No. Are we going to look like them in a month, ready for summer? Hell
no. But if you can start following the major themes behind what they’re doing, I’m telling
you, your ability to change your body, the sky’s the limit. Your ability to keep that
body, most important, keep it – that’s what we preach here all the time – is definitely
something that you can attain and something you can master once and for all. If you’re looking for a step by step plan,
training like an athlete, all the elements we just covered and talked about, day by day,
meal by meal; it’s over at ATHLEANX, guys. I’m happy to show you exactly how to do it
every single step of the way. All right, guys. I’ll be back here in just another couple of
days. More videos, three videos every week. Let me know what you want me to see, what
you want me to cover and I’ll do more of that in the days ahead. This video came from all
the emails that you guys have written in to us. Tell me what else you want me to talk about
and I’ll do that the best I can. All right, I’ll see you soon!

100 thoughts on “Zac Efron Workout and Diet Plan (BAYWATCH!!)

  1. Thanks for giving all this great , REAL knowledge , tips and motivation jeff and not that "pseudo-science" crap that everyone else is giving out there. Love starting my day with one of your videos

  2. I'm so grateful to you for such good tips. Not just talking about this video.. All of your videos are really inspiring. Lost 28 pounds.
    Need to lose a lot more.
    Keep it up since I can't actually afford to be a part of your program. Not criticizing. I just can't afford it at the moment. 😛
    Maybe sometime in the future.
    Thanks a tonne… 🙂
    Also, about the steroids… It shouldn't really bother anyone. I mean, just concentrate on your pursuit to fitness. It might or might not happen. But, it's a hell of a lot better than not doing anything. 😛

  3. 170lbs lean isn’t attainable without juicing? 😂😂😂 I’m dead
    I’m so dead
    Lol so much stupidity out there wtf

  4. Bulking and cutting is for big body builders only. They only do it because its impossible to maintain their size while staying shredded. You can't stay in a deficit and maintain that size of mass, that's why they bulk and cut. For everyone else it's unnecessary.

  5. You can eat dirty or clean as long you hit your macros. Avoid certain foods that block from you absorbing essential nutrients. You can get lean and gain muscle at the same time.

  6. It's easier for a skinny guy to bulk up, than a fatter guy to lean down (my problem). I wish would do some video's on some fat guys like me. I was 310 and went down to 245 and started weight lifting and shot up to 255, and I'm having a hard time going down again. I'm 60, can't run but walk 4.5 miles a day, and gave him pain, so have to break up cardio.

  7. I gained 55 lbs. In a year eating a surplus of calories cause I was a hard gainer and it was a mistake. It took the next 2 years to gain quality muscle and lose the excess fat. Jeff knows all everyone stfu and listen

  8. I just make sure I eat a healthy breakfast protein shake and a healthy muesli bar then a healthy lunch then a balanced dinner then repeat it’s not hard

  9. Should a natural bodybuilder double calories {clean calories} to put muscle? I thought it was slightly higher than maintenance.

  10. Zac Effron follows a complete plant based/vegan diet.. It allows you to maintain an ideal body mass with any cholesterol, low sat fat, and high fiber… So its easy to get a cheat meal … I was able to put on an easy 10lbs of lean-solid muscle by eating proper vegetables and supplementing with with creatine and other N.O.'s..

  11. ok, i dont understand, im a skinny 6'0" 18 year old and i weigh 160lbs how does zac efron weigh 160-170lbs looking that massive?

  12. Even if you take roids it’s incredibly hard to get a physique like Zac in a year. Weak assholes discrediting hard work. You’ll have to work your ass off in the gym and eat well and good and keep it going for at least 8-10 months.

  13. Am I the only person who eats grilled chicken in every meal and doesn't hate it? It kind of feels that way.

  14. I got a feeling Zac don't walk around looking like he did in Baywatch, I feel like he got in good enough legit awesome shape but sucked all the water out of himself like UFC fighters before a fight to make weight just for the main shirtless shoots and he also got professional make up and spray tanning done to highlight his muscles and make him look even more shredded, I mean u look at him and something just doesn't add up, it doesn't look normal. Who honestly looks that good. This AthleanX dude don't look that good haha okay well he is pretty close but he is pretty veiny and he needs a tan. Just saying. Look up candid pics of the Zac dude on a beach after the movie. That shit in movies is a lot of smoke and mirrors. Even the thumbnail of this AthleanX guy, u can bet ur ass that pic was ran through a computer to enhance skin, lighting, bring out the definition. And look at Zac, why does his abs have like brown marker outlining the sixpack. haha who the fuck looks like that.

  15. You passed all your classes and graduate with a 4.0 GPA they call you a cheater .
    You work hard to get a satisfying body, you’re on steroid.

    You ugly and have a beautiful 10 women as your girl , she with you for your money .

    Don’t matter how you do things you’ll always have people bashing negativity toward you . So be you and do you by joy giving a fuck as long as you know you done things the right way.

  16. It's a lot to do with having good disciplines, being true to your goals and being honest to your goals….if its isnt the case then its a continuous battle of seeking results and expecting a miracle to happen….speaking from experience fellas!!!

  17. See for conditioning instead of monkey bars and stuff I just play basket ball. That’s some intense cardio that keeps you entertained and lean!

  18. Would like to see a video to get "flat abs" I feel like everytim my abs start looking ok they bulge out.

  19. Hello
    New to your channel..
    I'm 46 years old.. weighting 335lb..
    Last time I worked out was in 1997..
    Now I'm 46 with a herniated disc surgery that I had done more than ten years ago and I'm also diabetic with arthritis,yeah I know..
    What would be your advice as a beginner, starting working out again?
    Thanks..

  20. I have a question the diet always messes me up. Because I’m stuck between fasting and eating. That guy said he eats two hours every day. If I ate two hours every day I would be fat again.

    I want them to 265 to 212 in 7 weeks of fasting and exercise.

    I see results but I still have fat on my stomach. So should I fast or should I eat. Right now I’m doing a one meal a day diet.

  21. You have to also factor in that a Hollywood A list actor like Zac Effron has access to the top trainers and nutritionists in the nation along with the fact that when he’s getting ready for a movie he has tons of time to dedicate to training. For average people like us who work 40+ hours a week and don’t have personal trainers and nutritionists, this is not really realistic for us in a years time

  22. Can you film some inspiration for a upper and lower 2 split workout week. The goal is hypertrophy with a focus on back and shoulders. 4-6 times a week. And if it's to much for a video, just talk about how you would set it up and the main exercises

  23. I have experimented with every fat loss manual and also this plan to lose weight “Yamzοkο Weebly” (Google it) is the one which works for me along with their own goods to burn off fat. Even I am not feeding on much as I was in the past, I still don’t truly feel jittery or even sense a crash Ever since making use of the tactics specified in this plan, I shed 15 pounds currently. .

  24. I mean I eat like a couple cans of tuna a week for some extra protein and it’s terrible but I’m totally willing to stomach it as long as I’m eating better tasting food (still nutritious) for the rest of the week

  25. There's something so authentic about the way he presents information. Very easy to follow through and so glad I found him!

  26. Okay. Sprints, heavy compounds, train more athletically and cut the bulking crap. Those are my main takeaways.

  27. As everyone says: GENETICS. I’m not in shape now, but when I hit the gym, I can more than double my strength in 12 weeks, my muscles will go hard as rock in 2 weeks. The joke with my wife whenever I start back at the gym is “feel that bicep, I did a push up yesterday!” I don’t bulk up fast, but my genetics would make my strength gains look like I’m on steroids, which I’ve never touched (too afraid of potential health risks).

  28. That's what I respect. Natural body, long-term, eat clean, make your meals, don't go extreme diets. Give yourself a "cheat" day. Drink with your buddies, just don't go overboard. Have a nice life.

  29. Been training harder not longer lately because of a previous video and continue eating vegan and seeing better gains thanks Jeff.

  30. love your info – could you advise on how far strength and muscle declines with a long break from exercise/illness. is muscle memory a thing and will your former strength be picked yp faster than if you'd never trained? what happens to muscle when you stop working out …as I find if people drop weight even if not exercising former muscle seems to start showing again…

  31. I love athleanx but the female counterpart on this channel is overtime even comparable. I wish Jeff would do some videos on female celeb body types, I'd love to be somewhere between bulk and tone (strong as shit but still feminine would be fab.) but a lot of the females vids are very…lightweight/yoga/petite and tone style stuff.

  32. I actually just recently started a Push, Pull, Legs routine. In the last 4 months I’ve built a lot more muscle than I’ve done in years.

  33. U dont have to bi big to be on roids . There are SARMs PEDs etc and btw Zac grew hair on his chest lol u think just out of thin air? Its from high test lvl obviusly he used some test and some winnie or mast ..

  34. Roids. Im sûre to train harder than him im bigger but to only build lean muscle = Roids TRT minimum

  35. I just thought about it. I've only been weight training for 7 months now and I've gained 10 pounds in the past year and I'm actually leaner than a year ago

  36. Anyone who thinks you need steroids to gain 10-15 pounds of lean muscle in a year of strength training probably has never lifted in their life. He was already lean and muscular. He just needed to add some bulk to it. Not too hard to do if you have a strict training regimen and eat properly.

  37. Can we have a Jason Statham video please. It would be awesome and definitely keep us Brits happy. Thanks!

  38. It’s 70% roids/hormones, 30% perfect diet. The Rock helps co-stars with diet and roid advice. He did the same for Marky-Mark in Pain&Gain. Take roids, eat TDEE calories with no sugar, 1.25 grams of protein per pound of lean mass, and do 800-1000 calories worth of weightlifting per day, and you will lose fat while building muscle. The guy in this video is using hormone therapy and claims it’s not cheating because it’s his medicine. It’s all in Arnold Schwarzenegger’s books on how to become a bodybuilder. Do your research on how to use drugs as safe as possible if you choose to do so. Some bodies can’t handle them

  39. Im not going to say he didnt hit the gym and put in the work but he most definitely had a Hollywood doctor prescribing him multiple supplements

  40. Do you have a video or can you make a video about Frank Zane and his training and techniques? I’ve seen you do one or two about Arnold Schwarzenegger and those were great but do one about Zane please!

  41. I know a couple of guys who do take Steroids and they dont look like Zac Effron. They are huge up top and can barely walk. Their veins stick out even when they aren't lifting and suffer from bad skin. Steroids are not good. It is much better to be natural. You can tell when someone is on steroids.

  42. That ab app is amazing! I spent the 3 bucks to have the complete list. Spent 3 bucks, feel like 1,000,000!
    Thank you for all of your advice.

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