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% 30%
  • Medium Fat 30% 30%
  • High Protein 50% 50%

Diet Details

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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.

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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.

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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

R

Eggs

R

Oatmeal

R

Chicken

R

Steak

R

Fish

R

Rice

R

Pasta

R

Sweet Potatoes

R

Avocados

R

Leafy Greens

R

Olive Oil

R

Water

R

Dessert (in moderation)

What to Avoid

Q

Alcohol

Q

Empty-calorie Foods

Q

Processed Food

Q

Refined Sugar

Q

Junk Food

Q

Chemical Ingredients

Q

Artificial Additives

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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.’

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Ludwig on his Favorite Type of Water

‘Voss is boss…Stay hydrated folks.’

Alexander Ludwig’s Fitness 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

Z

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

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Ludwig on his Current Approach to Fitness

‘One thing I’ve found is that moderation is actually key, and consistency.’

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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.’

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Ludwig on Intense Workouts

‘It’s so much easier just to eat and work out than not eat and work out like crazy.’

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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 Powder

protein

To gain muscle fast, protein is a good bet. Protein also helps with recovery and maintain a stable blood sugar throughout the day.

Get it here

BCAA

BCAAs

Other top choices for those looking to bulk up include creatine and BCAAs, which build muscle, boost stamina, and shorten re-covery time.

Get it here

Omega 3 Fish Oil

Omega-3s

Omega-3s are needed for healthy brain function, and used throughout the body to combat inflammation, making them es-sential to gym-goers as well.

Get it here

Magnesium

magnesium

Quality sleep is necessary for recovery and magnesium and tryptophan support relaxation and sleep, as does valerian.

Get it here

Vitamin C

Vitamin C

Vitamin C is another nutrient required by the body to repair dam-age, while zinc strengthens the immune system and rebalances hormone levels.

Get it here

Theanine

Theanine

Theanine can help reduce anxiety while Phyllanthus Niruri and NAC detoxify the liver.

Get it here

vitamin B12

B vitamins

Ludwig suffered from alcohol addiction. Certain supplements can also help reduce the withdrawal symptoms, including B vitamins which are needed to have a clear head and feel energized.

Get it here

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.

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Ludwig on Overcoming Addiction

‘I’m proud of it. I love being that guy now that people can rely on.’

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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.’

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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.’

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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

Voss water

Bvlgari
Bvlgari
Surfboard
Surfboard
Tennis racket
Tennis racket
Golf clubs
Golf clubs
The Hunger Games
The Hunger Games
Vikings
Vikings
Recon
Recon
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