Achieving the ripped conditioning that Zac Efron has been displaying n the set of Baywatch requires absolute dedication to what you’re eating. Combining that shredded look with a simultaneous increase in muscle size is even harder. it mean that al aspects of your diet have to be on point. See his Baywatch Workout Here!
We’ve gone inside Zac’s personal entourage to uncover exactly what the former Disney star has been putting into his body in order to create such an impressive package.
A Two Stage Approach
From the start, Zac was intent on creating a bigger, more shredded physique. To get the shredded part, he knew he’d have to go low carb. The muscle building part though, would have to cone from a high protein, medium carb intake. The carbs would allow him to have plenty of energy for his workouts.
In order to get in medium carbs for muscle, and low carbs for fat loss, Zac was going to have to go through two nutritional phases: the first phase was a mass focused one which had him eating as many calories as possible. The second phase was very low carb with an emphasis on reaching a ketogenic state to burn off stored body fat. Let’s consider them one at a time:
The Muscle Building Phase
Zac’s 6 rules of muscle nutrition:
Rule No. 1: Consume Protein as soon as possible after working out
After strength training Zac’s body is working overtime to rebuild the muscle that’s just broken down in the gym. If he eats nothing, his muscle growth will be seriously hampered. In fact, he could even lose muscle. By being consistent with a fast digesting protein source, such as whey powder, he is able to give his muscles the fuel they need to get bigger.
Rule No. 2: Combine Proteins with Carbs
When you eat them together, proteins and carbs achieve more than any one of them does by itself. Carbs help protein reach your muscles quicker, speeding up growth. Zac uses a protein supplement that contains carbs, and adds some whole fruit to his protein shake.
Rule No. 3: Use Whey Protein Powder
Whey protein powder offers the greatest benefit. The body processes it faster than other types like casein, allowing it to get to the muscles faster. Another benefit of whey is that it contain a lot of the amino acid leucine. Zac take 25 grams of whey directly after your workout.
Rule No. 4: Stay Hydrated
Weight training of itself will not lead to dehydration. If you are dehydrated before a gym session, however, you will not get in a very productive workout. For one thing, your system will release more stress hormones, while producing less testosterone. Zac made sure to get some water into his system when he first got up in the morning.
Rule No. 5: Stay Hungry
To grow a kilogram of muscle (2.2 pounds) you need about 6000 extra calories. Zac want to build it in a week, so that meant he had to take in an extra 880 calories per day. That meant that he had to be a big eater. To meet the requirement of extra calories, he took more of it in the form of protein shakes. He made sure, too, that he was having at least 6 meals over the course of the day, spread every three hours apart.
Rule No. 6: Eat for More Energy
Zac made sure to keep carb content. While you are focused on diets to gain weight, it is not the time to be lowering your carbs in order to get rid of body fat. That can come later. Right now Zac needed all of the energy he could get from carbs to fuel hi, through those intense muscle building training sessions. The lower you drive down your carbohydrate levels, the more you have to rely on other fuel for energy. Zac certainly didn’t want to have to be sacrificing some of your muscle building protein for energy – he needed to keep it for mass building. Zac kept his carbs at between 55-60% of his total caloric count to ensure that you he had all the energy he needed to bring it in the gym.
Related: Zac Efron Muscle Supplements
Sample 7 Day Mass Building Diet . . .
|B-Fast||5 egg omelet||5 egg omelet||5 egg omelet||5 egg omelet||5 egg omelet||5 egg omelet||5 egg omelet|
|Snack||Whey Protein||Whey Protein||Whey Protein||Whey Protein||Whey Protein||Whey Protein||Whey Protein|
|Lunch||Pink Salmon w/ green bean salad||Shredded chicken with capsicum salad||Protein burgers||Pink Salmon w/ green bean salad||Tuna patties with brown rice and lima beans||Lima beans with rice||Shredded chicken with capsicum salad|
|Snack||Whey protein||Whey Protein||Whey Protein||Whey Protein||Whey Protein||Whey Protein||Whey Protein|
|Dinner||Marinated Steak w / baked potato and avocado salad||Grilled Chicken breast w/ sweet potato and Caesar salad||Tuna patties with brown rice and lima beans||Marinated Steak w / baked potato and avocado salad||Turkey breast w/roast vegetables||Tuna patties with brown rice and lima beans||Grilled Chicken breast w/ sweet potato and Caesar salad|
The Fat Burning Phase
Once he’d reached his lean mass goal, Zac switched to phase 2 of his nutritional plan. This involved removing as much carbohydrate content from his diet in order to flick the switch to a ketogenic state of fat burning for energy.
In order to achieve maximum fat burn, Zac limited himself to a maximum of 20 net grams of carbohydrate per day. While that meant that all processed foods, breads and many fruits were eliminated, he was allowed to have fibrous carbs, such as the following:
- Any leafy green vegetable
- Alfalfa sprouts
- Brussels sprouts
To ensure that he didn’t end up eating into his muscle stores for energy, Zach made sure tat he kept his protein levels high. He also ate more fat, as this was being used as his main energy source. Zach’s Phase 2 macronutrient breakdown was 70% fat, 25% protein and 5% carbohydrate.
Zac’s Favorite Supplements
Zac’s all-time favorite supplement is whey protein isolate. He uses this pure form of protein immediately after his workout to fast track amino acids to his depleted cells. Zac also takes creatine monohydrate daily in order to replenish his ATP energy reserves. This allows him to push out more reps and maximize his training strength levels. A third supplement which Zac took prior to his workout allowed him to achieve a maximum training pump and to drive his NO levels up to get the nutrients to his muscles more efficiently.
The results of Zac’s hard work in the gym and at the dinner table are obvious for all to see. By eating strictly and smartly he has been able to achieve that rarest of accomplishments: muscle gain and fat loss at the same time.