Chase Stokes Workout and DIET 

Born: 1992

Chase Stokes was born in Maryland but grew up in Georgia and Florida. As a kid, he dreamed of becoming a professional hockey player. After graduating from college, Stokes found small roles in tv including on Stranger Things and Tell Me Your Secrets, and is probably best known for his rolein Netflix’s Outer Banks. Stokes has millions of followers on social media. He is 6 feet, 1 inch tall and weighs about 165 lbs.

Known For:

Chase Stokes’ Diet


Stokes totally changed his diet out of respect for his (now ex-) girlfriend Madelyn Cline’s choice to avoid animal products. He says he was surprised at how many vegetarians and vegans break their diet to ‘fit in’ on a date, and he thinks it’s important to be more open to different ideas about food. He calls himself a flexitarian, which means he is open to all different types of foods: vegan, vegetarian, pescatarian, etc. Stokes and Cline promote the vegetarian/vegan brand Sweet Earth Foods.

Estimated Macros

  • Medium Fat 30% 30%
  • Medium Carb 40% 40%
  • Medium Protein 40% 40%

Diet Details


The Things We Do For Love

Stokes wanted his girlfriend to feel comfortable with her food choices, and so he gave up eating meat.


Keep the Furnace Stoked

Stokes has something to eat every few hours, and all of it is nutrient-dense to keep his blood sugar steady.


Eat Carbs Early

Stokes doesn’t avoid carbs entirely, but he does prefer eat them early in the day. Oatmeal at breakfast and some rice at lunch, but just straight protein and veg for dinner.


Smart Snacking

Stokes doesn’t mess around with his diet. His snacks are clean and healthy: nuts, veggies, and protein shakes.


High Quality Cheats

Stokes may have gone vegan but he still likes the taste of meat. But he still doesn’t want to eat junk, even if he’s treating himself. He is a fan of vegan versions of classic faves like Veggie Lover’s Pizza or Mindful Chik’n.

What to Eat


Plant-based Foods




Whole Grains




Plant-based Protein Shakes





What to Avoid






Animal Products


Processed Food


Fast Food


Chemical Ingredients


Junk Food


Artificial Additives


Stokes on Trying a New Diet

‘I’ve always been one who has never shied away from trying anything.’


Stokes on Eating Meat

‘Meat can make you lethargic and slow you down.’


Stokes on Switching to Veganism

‘It just felt like a fun little challenge.’ 


Stokes on the Effects of Vegan Diet

‘I think it’s helped me performance-wise.’


Stokes’ Advice to People Who are Plant-Curious

‘Just try it. There’s no harm in trying a plant-based diet.’

Chase Stokes’ Workout Routine

Weekly Routine

Always Active

Stokes was always playing a sport as a kid. He was into surfing and ice hockey, and dreamed of going pro with the hockey.

Fine Helping Hand

Stokes works with trainer Alex Fine who can name several Riverdale stars on his client roster including KL Apta and Mark Consuelos.

Swole Saturday Sesh

Sometimes Stokes meets up with his trainer on a Saturday to do an extra intense routine to really make his muscles pop.

Daily Dose

Stokes works out 5 days a week. He does about 30-40 minutes of cardio and 45 minutes to an hour of weight training.

Cardio King

Stokes’ preferred cardio is running. He’ll either cover 4-5 miles outside or run on the treadmill.

Classic Split Routine

Stokes takes a classic bodybuilding approach to weightlifting, focusing on one body part per day.

Exercise Style


A Chase Stokes Arm & Abs Routine

Circuit 1
Dips w/ 5-sec Eccentric: 3 sets to failure
Plyo push-ups: 15-20 reps x 3 sets
5-5-5 Pull-ups: 3 sets with different grips

Circuit 2
Forehead barbell curls: 20 reps x 3 sets
Half range biceps curls: 20 reps x 3 sets
Rope pushdown: 10 reps x 10 sets

Circuit 3
Biceps curl: 10 reps x 3 sets
Hammer curls: 10 reps x 3 sets
Close-grip press to reach back: 10 reps x 3 sets

Abs finisher
Do each of the following for 30 seconds:
Leg lifts
Up & Out
Leg lift switches
Toe touches
Suitcase V-ups
Leg lift circles
Wide leg lift circles

Ab rollout series: Do 5 reps on each leg and with both legs down.


Stokes on His Approach to Getting in Shape for Outer Banks

‘The only thing I knew was to just go run.’


Stokes on the Effect of Pandemic on His Fitness Routine

‘It’s been “eat whatever” for the past 2-3 months, so I’ve tried the last month and a half to really get back into my diet and get back into working shape.’


Stokes on Saturday Swole Sessions

‘I feel like I’m partially dying — but in a really good way.’


Stokes on His Trainer

‘Hell call me…and hold me accountable, making sure I’m doing the work I need to be doing.’

Chase Stokes’ Supplements

Plant-based Protein

Stokes wants to be sure to get sufficient protein in his diet, all while respecting animals. Plant-based protein provides all the essential amino acids and is suitable for vegans.


Lots of people drink Gatorade to get their electrolytes, but Stokes prefers Pedialyte, saying it’s better.

Chase Stokes’ Lifestyle

Clear Your Headspace

Stokes puts on his noise-cancelling headphones to tune into Headspace in the evening…and more often than not wakes up to discover that he has fallen asleep on the couch. During the day, Stokes almost always wears his AirPods, rocking out to the tunes.

Write Our Your Fears

Stokes says he deals with his anxiety by journaling. He says writing poetry helps him particularly. He prefers to write on paper rather than composing on an electronic device because a written record lasts, even if it means looking at your past mistakes.

School of Hard Knocks

Stokes got fired from several jobs before finding steady work as an actor. He was fired 15 minutes into a gig at an Oscar party for watching the band. He also got pink-slipped by a social media site for exaggerating his photography skills.

Near Miss

Despite the fact that Stokes was living out of his car at the time, he initially turned down the invitation to audition for Outer Banks. After agreeing to read, he says he completely bombed the audition, but clearly he did okay.

On Self-Care

Stokes says he wasn’t always so careful about the brushing and flossing, and it took a dentist pointing out his teeth problems for him to get serious about the dental care.

The Smell of Home

Stokes brings Le Labo Santal 26 and an oil diffuser with him wherever he goes to make his hotel room feel like home.

85 Pounds of Love

Stokes let his girlfriend and mother talk him into adopting a German Shepherd-Golden Retriever mix puppy. He sheds a lot, but Stokes loves him.


Stokes on Journaling

‘You’re watching yourself grow.’


Stokes on Living in His Car

‘There was a strategy to it…Every day, I would find a different parking spot and it worked out. I never got caught.’


Stokes on How Outer Banks Changed His Life

‘[My agent] said, “You’re getting on a plane in 2 hours.”…I had 2 pairs of underwear, 3 t-shirts and a pair of shorts.’


Stokes on Finding Love

‘Love comes when you’re not looking for it.’


Stokes on Luck

‘The universe has a weird way of just throwing things in our lap.’


Stokes on Perfume Oil

‘Being gone on location, you’re trying to kind of make a home away from home. Scents, for me, are always something that bring me back to a specific moment in time.’


Stokes on Being Labeled a Heartthrob

‘To be validated is so rewarding. You get more rejection than you do satisfaction [in Hollywood], so for people to take this show into their homes…has been so sweet and such a blessing.’


Stokes on Gaming

‘I am a video game freak.’

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