Alexander Ludwig Workout and Diet
Actor
Born: 1992
Alexander Ludwig grew up in Canada. He was drawn to acting at an early age, and despite his mother having been an actress and his father being co-chair of Lionsgate Entertainment, he had to convince his parents to let him try it out. Ludwig started with commercials at age 9, and then was cast in films like Air Bud: World Pup and Scary Godmother: The Revenge of Jimmy. He also found work in tv, including A Little Thing Called Murder and The Dead Zone. Ludwig’s breakout role came in 2012 with The Hunger Games. He won an MTV Movie Award for Best Fight and Teen Choice for Best Villain in the film. In 2015, Ludwig landed the male lead in Final Girls and The Final Girls, horror films that are unrelated despite their similar titles. He has also played a Viking on The History Channel’s Vikings since 2014, and in 2020, he was cast in Bad Boys for Life. Ludwig also sings and plays guitar and released his first single in 2012. He is a brand ambassador for Bvulgari and a fashion consultant for the urban athleticwear line, RYU. In November 2020, Ludwig became engaged to girlfriend Lauren Dear. He has millions of followers on social media. Ludwig is 6 feet, 2 inches tall and weighs about 195 lbs.
Known For:
Alexander Ludwig’s Diet
Summary
Ludwig gained about 25 lbs. in just 2 months to take on his new role in Bad Boys for Life. This meant eating a lot, but it still had to be pretty clean. He sticks with lean protein, and lots of veggies, but because he works out so hard, he still has room for things like dessert. Between long days on the set and intense workouts at they gym, he always drinks plenty of water.
Estimated Macros
- Low-Medium Carb 30%
- Medium Fat 30%
- High Protein 50%
Diet Details
Just Eat
Ludwig needed to pack on the pounds, and so he ate a lot. Eating does stress the body, so if you’re looking to gain, it’s okay to up your calories, but do so in moderation.
Choose Your Beverages Wisely
Ludwig has struggled with alcohol abuse, and needed to enter rehab to overcome his addiction. He drinks plenty of water every day to help keep his body in balance.
Save Room for Dessert
Ludwig makes an effort to eat clean most of the time, but between his intense workout schedule and the need to gain weight, he won’t say no to things like waffles with whipped cream.
What to Eat
Eggs
Oatmeal
Chicken
Steak
Fish
Rice
Pasta
Sweet Potatoes
Avocados
Leafy Greens
Olive Oil
Water
Dessert (in moderation)
What to Avoid
Alcohol
Empty-calorie Foods
Processed Food
Refined Sugar
Junk Food
Chemical Ingredients
Artificial Additives
Ludwig on Bulking Up
‘I had to put on about 25 pounds in under 2 months.’
Ludwig on Alcohol
‘I was an instant addict. I probably did 14 shots that night.’
Ludwig on his Favorite Type of Water
‘Voss is boss…Stay hydrated folks.’
Alexander Ludwig’s Workout Routine
Weekly Routine
Consistency is Key
Ludwig says the way to be healthy and fit is to engage in some kind of exercise every day. You don’t have to kill yourself, just get moving.
Walk the Line
Ludwig needs to be Viking strong and lean but also big for Bad Boys, which means he needs to plan his workouts carefully to balance those very different roles.
Hire Help
To go from a ripped but lean Viking to a nerdy musclehead, Ludwig worked with trainer Jorgen de Mey to bulk up while keeping his new muscles aesthetically pleasing.
Daily Dose
Ludwig hits the gym most days, but sometimes takes a break on the weekend.
Don’t Skip the Cardio
Ludwig says he can’t skip cardio or else he pays for it during the long, intense periods of shooting Vikings.
8-Minute Abs
Ludwig already had a ripped physique from Vikings, so he doesn’t have to work too hard to maintain it. He does an 8-minute sequence daily.
Exercise Style
A Sample Alex Ludwig Bad Boys Routine
Low-speed incline treadmill walk: 15º incline, 2-3 mph for 30-45 min.
Weighted burpee: 15 reps x 4 sets
Single-arm lateral raise: 15 reps x 3 sets
Integrate more moves that match your goals.
8-Minute Abs
Crunch: 45 sec
Oblique crunch: 45 sec/side
Tortoise shell (toe touch): 45 sec
Yoga crane (reverse crunch): 45 sec
Crouching baby pose (side crunch): 45 sec
Leg pushes: 45 sec
Modified bicycle crunch: 45 sec
Curl-up: 45 sec
Ludwig on his Current Approach to Fitness
‘One thing I’ve found is that moderation is actually key, and consistency.’
Ludwig on his Former Approach to Working Out
‘Back in the day, I used to just try to kill myself with these workouts, but now I’m trying to just get to the gym every single day, and maybe 1 or 2 days off on the weekends.’
Ludwig on Intense Workouts
‘It’s so much easier just to eat and work out than not eat and work out like crazy.’
Ludwig on Regular Exercise
‘I’m always working out, whether I am on vacation or at home.’
Alexander Ludwig’s Supplements
Ludwig is keeping quiet about any supplements he might take, so below are supplements that can benefit anyone following a similar diet.
protein
To gain muscle fast, protein is a good bet. Protein also helps with recovery and maintain a stable blood sugar throughout the day.
BCAAs
Omega-3s
magnesium
Vitamin C
Theanine
B vitamins
Alexander Ludwig’s Lifestyle
Overcoming Addition
Ludwig says he instantly became addicted to alcohol after trying it as a teenager. He spent most of his savings on rehab, but it was a life-changing decision. He urges others who are suffering a similar problem to seek help.
Lucky Number
Ludwig’s favorite number is 7, because his birthday is May 7, and he was born at 7 minutes before 7 and weighed 7 lbs., 7 oz.
Sweetest Sixteen
Ludwig may dig the number 7, but 16 wasn’t so bad for him either. He was filming Race to Witch Mountain with Dwayne ‘The Rock’ Johnson when he turned 16 and The Rock gave him a guitar for his birthday. Also due to that film, he met one of his best friends, AnnaSophia Robb.
Manifest Destiny
‘Ludwig’ means ‘famous warrior’ in German. Ludwig was 1 of 3 finalists who was considered for the role of Peeta in The Hunger Games, but he didn’t do too shabby as Cato.
Food for the Soul
Ludwig says he really can’t decide between music and acting and loves them both equally.
Adrenaline Junkie
Ludwig was once a competitive downhill skier. He still does extreme skiing, as well as surfing, rock climbing and skydiving, along with tamer sports like tennis and golf.
Ludwig on Overcoming Addiction
‘I’m proud of it. I love being that guy now that people can rely on.’
Ludwig on Life
‘At the end of the day, life ain’t about how much you did. It’s about how much you gave to what you did.’
Ludwig on Passion
‘My heart lies in music and acting; however, my inspiration comes from the rush I get from life and all the adventures that come with it.’
Ludwig on Acting Versus Music
‘Asking me if I prefer music or acting is like asking me if I’d rather have food or water. At the end of the day, you need both to survive.’
Ludwig on his Music
‘I only write my own music. I don’t let other people write it at all.’
Recommended Products
Voss water
References
https://www.menshealth.com/fitness/a30643311/alexander-ludwig-workout-vikings-bad-boys-for-life/
https://www.imdb.com/name/nm1573253/bio
https://www.thefashionisto.com/alexander-ludwig-bvlgaris-latest-brand-ambassador/
https://www.mensjournal.com/health-fitness/7-photos-prove-alexander-ludwig-most-ripped-dude-vikings/
