Find Out How Zac Efron Got Jacked For Baywatch

Do you think you can do it?

Zac Efron Baywatch Workout

Baywatch was one of the best things to come out of the 90’s. It was a TV show about men and women lifeguards who protect the sunny and sandy beaches of Los Angeles while wearing very little clothing and running in slow motion. Just look at this intro and try telling me this isn’t the best thing ever.


Fast forward nearly two decades later and Zac Efron is starring in a movie reboot of the series alongside The Rock.

For the role of Matt Brody, Efron needed to pump some iron in order to look good on the big screen next to The Rock. Zac’s strict dieting regime got him down to Rich Piana’s approved 5% body fat in 12 weeks!

What exactly did he eat and how did his workout routine look like? Find out below.

Zac Efron’s Baywatch Diet and Workout Routine

In order to get super shredded for his movie role, Zac had an all-organic whole-foods diet. He ate lean proteins, healthy fats, whole grain carbs and a whole bunch of high fiber fruits and vegetables. At one point when filming, he tweeted out that he ate “nothing but zero carbs & sugar. Only organic grass fed/free range protein and organic leafy greens” for nine days straight. This tweet followed with a picture of Zac devouring an epic cheat meal.

#Cheatday! Devoured a steak, 4 side potatoes/veggies, macncheese, 3 desserts bread/butter, brick o cheese & caviar. – Zac

zac efron cheat day

Let’s check out these different food categories that support a healthy keto diet

Now let’s go a bit over these food categories and see what’s what and how you can get the Zac Efron body.

1. Lean Protein

Lean protein is usually a label given to a meat that USDA defines as having “less than 10 grams of fat and 4.5 grams of saturated fat, as well as less than 95 milligrams of cholesterol, per 3.5-ounce serving“.

In beef-based meat that would include; roasts, top loin, top sirloin, and shoulder, in pork it’s;  loin, tenderloin, and center loin. When it comes to poultry, lean meat is usually the skinless breast meat.

2. Healthy Fats

These are foods that have monounsaturated and polyunsaturated fats. Those foods lower heart disease risk, protect the brain, heart, and liver; they are the good guys.

In that category we’ve got; any nut, seeds (sunflower, pumpkin), and fish (tuna, cod, salmon).

3. Whole Grain Carbs

Wikipedia says that a “whole grain” cereal is “a cereal grain that contains the germ, endosperm, and bran, in contrast to refined grains, which retain only the endosperm“.

These include quinoa, brown rice, oats, potatoes and various legumes.

4. High Fiber Fruits and Veggies

This is a no-brainer, incorporating any kind of fruit or vegetable into your diet will improve it. Berries, apples, pears, bananas, broccoli, corn, peppers, onions, or artichokes…take your pick and chow down.

Check out Zac Efron’s back and bicep workout on the next page…