The movie, Neighbors, is currently the number one film at the box office because there are no shortage of laughs from Zac Efron and Seth Rogan. Efron plays a fraternity brother in this movie and as such was in crazy shape for the part. I had really never seen Zac Efron in anything else (not a High School Muscial fan, I suppose) but thought he did a good job in this one. Anyways, a question a lot of people seem to be asking is how he got his body in that kind of shape? What was Zac’s workout like? What about his diet? Ab routine? Etc. Well, here is a short interview clip in which Zac talks a bit about his preparation:
There isn’t too much to glean from that in terms of specific details. We know he consumed plenty of protein shakes and got up every morning to throw down in the gym but that’s about it. So, the question is how does one get a body like Zac Efron has in Neighbors? In this post, I’m going to break down a path towards getting this type of physique.
I have already laid out my approach to a fat loss diet in this post. However, the Zac Efron physique would require that most people put on more muscle first before cutting down. So, would the carbohydrate cycling approach still work? Absolutely. The only thing really needed to change is the caloric intake and possibly adding another high carbohydrate day in the first month or so to really help bulk up.
My carb cycling approach to diet is essentially this:
- On days with intense workouts, high carbohydrate intake (feed glycogen stores)
- On moderate days (i.e. only lifting OR only cardio workout), moderate carbs
- On rest days, keep carbs under 100 grams for the day.
In order to pack on the muscle quickly, I add more protein to my diet. Much like Zac, I’ll have a few protein shakes during the day or pile another chicken breast on my plate to get the extra calories I need.
Here is a sample diet for a high carbohydrate day:
Sample Diet (High Carb Day)
Meal 1: 4 Scrambled Eggs with salsa (add black beans for more calories plus protein and carbs) and 1 cup of oats
Meal 2: 1 scoop of whey protein powder mixed with 1 cup of skim milk
Meal 3: Chicken with broccoli and brown rice
Meal 4: 1 scoop of whey protein powder mixed with 1 cup of skim milk
Meal 5: Peanut Butter Sandwich on whole wheat bread (This definitely adds calories and fat but should work nicely for my purposes of not dropping weight too fast).
Meal 6 (Post-workout): Chicken or fish with 3 small russet potatoes and spinach or salad.
This type of meal plan is very basic and easy to follow, there is nothing crazy involved. Simply add more calories when bulking and subtract when cutting. Also, I might add another higher carb day when bulking and then change a day to lower carb when cutting. With this approach, I never need to think all that hard about what I need to eat. It follows some very basic rules or guidelines:
-No Fast food or sweets
– Low Sugar
– On low carb days substitute grains for greens. Also, bump up the protein and fat intake (healthy fats, not fried chicken or pizza).
-Stay away from liquid calories. Water and skim milk (on high carb days for protein shakes) are what I will be drinking.
-Stay away from heavily processed foods
With this type of dietary approach I can stick to whatever goal I have and not have to change very much in order to effect the results. Plus, I’m never bored or hungry because there are so many possibilities of what to eat.
While we don’t have an exact Zac Efron workout to follow, I think that he made a very important point in the video. He said he pretty much woke up and went to work out. Consistency really is a key component in getting in great shape, both in terms of diet and exercise. Even really disorganized routines can produce some results if done consistently but they won’t be maximum gains and people will eventually stagnate. Having an exact plan laid out with the ability to adjust it to your own personal needs is essential and can save a lot of unnecessary guess work. Plus, people are wayyy more likely to stick to a well-thought out plan than just going to the gym one day and trying to ‘figure it out’.
I like to lift 4-5 times per week when I’m really trying to get into crazy shape. When it comes to fat loss, I then will also bump up my cardio. I try to play basketball as much as I can but I mostly use the Visual Impact Cardio routine to really cut the fat. I reviewed this program in the link but I’ll give you some bullet point benefits:
- No more guess work. Specific workouts you can tailor to your own fitness level.
- Special Advanced cycle designed to help you get really cut.
- Intense workout to help build stamina and endurance.
- 3 separate, 8 week cycles, which can be repeated and modified as you get stronger.
- The reasoning behind everything is explained in simple, easy to understand terms.
- Can be downloaded instantly, you start right away.
- Fairly inexpensive at $47. Hell, that’s about what it costs for one measly session with many personal trainers.
Rusty Moore (the guy from the video link I posted below), has two awesome workout programs for men called, Visual Impact Cardio and Visual Impact Muscle Building. They are designed to teach people how to ‘master the skill of losing body fat’ and get the ‘lean Hollywood look’. I follow only the cardio program myself since, I like to follow my own weight lifting routine, but I’ve read the Muscle Building program (which includes a fat loss portion), so that might be a better option for most guys. Plus, the whole 60 day money back guarantee is pretty sweet.
It is a downloadable program and is not available in stores, so it can be started right away. Included in the Cardio ebook are three separate programs for beginners, advanced, and one for special occasions when you really want to be ripped (beach trips, photo shoots, attracting the ladies).
Here’s what other satisfied customers are saying about Visual Impact methods:
“After following Visual Impact for 6 months I had taken my body fat percentage from 15% all the way down to a chiseled 6.5%. I had traded droopy pecs, chaffing legs and a chubby face for a drop dead sexy physique. This is really where it’s at! Thanks a ton Rusty for putting me on the path to awesomeness.”– Gregory O.
“I finished the Visual Impact Muscle program and I can’t praise this program enough. I finally have the body I have always desired. The muscular body that is as visually attractive as it is strong. I’ve finally achieved the ripped six pack and body I’ve always wanted and I couldn’t have achieved it if I didn’t know the technique of shrink wrapping the muscles in the bonus phase. THIS IS BY FAR THE ULTIMATE SECRET FOR GETTING THE LEAN RIPPED LOOK!”– Atif A.
“Rusty, 42 pounds later, and with the body type I wanted!! Thank You so much. I love your exercise program, because you can personalize it…add a little here, change a set there. It never gets boring. As well, when I get up to work out, I always feel it’s DOABLE.”-Ange
“VIMB for Men review: The book is PERFECT! The program will give you the look of Abercrombie Models which is hot! The information AWESOME! It’s all you need to know to achieve whatever kind of physique you want. The program allows you for customization to achieve the look you like. It is divided into three Phases. I did Phase 1 for 3 weeks and gained 10 pounds of muscle and looking and feeling great.. and maintained my bf%”– Paul W.
Getting a body like Zac Efron doesn’t have to build insanely confusing, though the work needed to be put in will be challenging. Consistency is the key with any physical pursuit. Find the right diet and stick to it but change little things when a specific result is needed (build more muscle or lose more fat for example). Getting a good workout routine can save you from unnecessary headaches or stagnating because you don’t have a plan to follow. Going to the gym is great but trust me when I tell you, without a specific plan, you’ll be chasing your own tail so to speak. There’s nothing worse than hitting the gym for 6 months and the last two you don’t see any improvement because your body has adapted. In short, work hard, stay on target, and the Zac Efron like physique is definitely possible.