Dylan Efron Workout and Diet
Influencer
Dylan Efron is from San Luis Obispo, California. He is the younger brother of actor Zac Efron. He played soccer in high school and swam in college, and he currently does triathlons. Efron graduated from the California Polytechnic State University in 2013 with a degree in Economics. He worked as a production coordinator on several films including Ready Player One and American Sniper, and he produced the travel documentary Down to Earth With Zac Efron, which won a Daytime Emmy Award. Efron was a season 3 winner of the reality series The Traitors. The brothers also have a YouTube channel adventure series called ‘Off the Grid.’ He has over a million followers on social media. Efron is 6 feet, 1 inch tall and weighs about 180 lbs.
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Dylan Efron’s Diet
Diet Summary
When it comes to diet, Efron has tried just about everything. As a college freshman, he intentionally put on 40 lbs. by eating as much as he could, particularly protein. Then when he got into running, he did a 180 and went from a meat-heavy diet to nearly vegan. He was into Bulletproof coffee for a while, and he had bloodwork done and learned a lot about his particular nutritional needs. Now takes a more moderate approach and eats a balanced diet. Staples include coffee, hard-boiled eggs, greek yogurt, spinach, and energy drinks. He takes a lot of supplements, including vitamin D, zinc, amino acids, and electrolytes.
Estimated Macros
Medium Fat
Medium Carb
Medium-High Protein
Diet Details
No Extremes
Having tried more or less everything, Efron says moderation and balance are the way to go.
Breakfast Is Not Essential
Efron says coffee is the only thing he needs in the morning. Only if he’s starving will he eat first thing.
Natural Foods
Efron lives in LA, land of endless ‘healthy’ options, but he sticks to simple, single-ingredient foods like eggs and yogurt, and takes a pass on fancy foods that are full of fake sugar.
Supplements Are Essential
Efron says that when he was a vegan, he was determined to get all of his nutrients through food, something he now thinks is impossible.
What to Eat
- Eat right for your needs
- Everything in moderation
- Whole, natural foods
- Clean protein
- Coffee
- Eggs
- Greek yogurt
- Cottage cheese
- Sourdough bread
- Avocados
- Berries
- Spinach
- Veggies
- Energy drinks
- Supplements
- Water
What to Avoid
- Extreme diets
- Junk food
- Empty-calorie foods
- Artificial sugar
- Processed foods
- Chemicals
Efron on his nutrition journey
‘My nutrition has gone all over the place. I’ve done it all.’
Efron on making gains
‘I just wanted to eat as much as possible.’
Efron on his go-to college breakfast
‘I vividly remember making oatmeal as my morning breakfast and putting chocolate whey protein in. It’s so gross, looking back.’
Efron on sugar consumption
‘I’m very aware of sugar.’
Efron on dieting
‘Give yourself some grace.’
Dylan Efron’s Workout Routine
Workout Routine
All-Around Sport
Efron played soccer in high school, but prided himself on being good at all sports.
Love at First Splash
Efron really got into swimming in college, not least of all because he gained about 40 lbs. his freshman year of college.
YouTube It
When Efron decided to get into triathlons, he learned how to swim by watching YouTube videos.
You Don’t Have to Be the Best
Efron’s approach to winning triathlons is to train harder than anyone else.
From Terrible to Top 1%
Efron says he was a terrible swimmer at first, but he stuck with it and in his late 20s, ranked in the top 1% of Ironmen. He did the Ironman Arizona in under 10 1/2 hours.
No-Train Marathon
Efron did a marathon in 2024 with no training, and ran it under 3 1/2 hours.
Just Do It
On days he doesn’t feel like going to the gym, Efron does something he calls ‘lazy workouts.’ He gets himself there by promising he won’t break a sweat.
Separate Worlds
Efron says he does not like to mix cardio with weight training. He avoids workouts such as HYROX that combine the two.
Classic Bro Split
Efron does classic bodybuilding training with a push-pull day and focusing on single body parts.
Not Too Much Cardio
Where he used to run all the time, Efron now only does cardio twice a week, often in the form of stationary bike.
Pilates Passion
Efron doesn’t really care for group exercise, except for Pilates. He says it helps with rock climbing.
Sport du Jour
Efron admits he gets a little bit hyper-focused on whatever his latest sports passion is. His current obsession is tennis.
Exercise Style
A Dylan Efron Routine According to GQ
- Train harder than anyone else.
- Cardio: twice/week.
- Traditional bodybuilding: push/pull day, single body part days, etc.
- Pilates
- ‘Lazy’ workouts: just get to the gym and do something.
- Mobility work/stretching.
- Do any sport that interests you.
- Be healthy.
Efron on becoming a triathlete
‘I figured I’d be good at [triathlons] because I was good at running.’
Efron on learning to swim
‘I ended up teaching myself how to swim just by watching YouTube videos.’
Efron on triathlons & training
‘If I can push myself harder than every other person, then it’s a race against myself.’
Efron on trying new exercises
‘I just get obsessed with new sports.’
Dylan Efron’s Supplements
Tongkat Ali
Efron takes the herb tongkat ali as a natural form of testosterone. He says overtraining depleted his levels, and supplementing brought it back to those of a 20-year old.
Vitamin D
One of Efron’s big supps is 10,000 IU of vitamin D every day. When he had his bloodwork done, he discovered he was very low, despite living in sunny SoCal.
Multivitamin
Efron takes a multivitamin every day to cover his nutritional bases.
Zinc
Also on Efron’s daily supp list is zinc for immunity, digestion, prostate, and eye health.
Amino Acids
Efron takes amino acids every day to build and repair muscle, boost energy, as well as produce hormones.
Electrolytes
Efron trains pretty hard. To keep cramps at bay, he takes electrolytes.
Creatine
Also on Efron’s list of must-haves is creatine, which boosts strength, power, growth and recovery.
Dylan Efron’s Lifestyle
Clean Enough
Efron got some pushback on a statement he made about people cleaning themselves obsessively. He says he takes regular showers, but doesn’t overdo it. He also does not generally wear deodorant.
Dig the Thirst Traps
Efron is quite famous for posting sexy muscle pix. The key he says is to not take them too seriously.
Keep It Real
Efron says he appreciates all the love he gets from appearing on The Traitors, but that his regular life hasn’t changed much.
Puppy Love
On Instagram, Efron’s dog Booey is almost as much of a draw as a shirtless Efron.
Reality Fan
Efron admits that he was always a big fan of reality shows such as Survivor and Deal or No Deal Island, so he was thrilled to take part in The Traitors, and presumably even more thirlled to win.
Happy Place
Efron says he’s happiest being outdoors and having adventures. He travels far and wide to show people interesting things in the word, like mythical fish of the Amazon River, and to promote interest in living in more eco-friendly ways.
The Offline Life
Efron says his girlfriend Courtney King is not into digital stuff, and this helps him stay grounded. The pair have been together since high school.
Efron on being dirty
‘I’m okay with being dirty, like, I love camping.’
Efron on showering
‘I do shower [but] I’m not soaping myself crazy every day.’
Efron on The Traitors
‘I’m out of my element. I’m not a big arguer in real life…but I think life’s all about those experiences.’
Efron on money
‘I’d rather have those experiences over money any day.’
Efron on being healthy
‘The one thing I would urge people to do is go get a full blood panel.’
Efron on his thirst trap pix
‘The secret’s just knowing that I’m in on the joke…It’s fun at the end of the day.’
Efron on himself
‘I live a very simple life. I still walk my dog. I still grocery shop, so my day-to-day hasn’t changed much.’
Recommended Products
Red Bull
FlyJack Beer
Nite Nitrogen Ice Creamery
San Luis Obispo Farmer’s Market
Moondoggies Beach Club Apparel
