Gregg Sulkin Workout and DIET 

Born: 1992

Gregg Sulkin is from London, England. He began acting as a child and appeared in Doctor Zhivago in 2002. Sulkin had plans to play soccer professionally, but an injury nixed those plans and instead he moved to LA to act. He landed several Disney Channel roles including in As the Bell Rings and Pass the Plate. In 2010, Sulkin starred in Disney’s Avalon High. He had a recurring role in Pretty Little Liars, starred in Marvel’s Runaways and most recently plays in Netflix’s Pretty Smart. He has millions of followers on social media. Sulkin is 5 feet, 10 inches tall and weighs about 160 lbs.

Known For:

Gregg Sulkin’s Diet


Sulkin is an actor, not a professional athlete. Nonetheless, diet is an essential component of his repertoire. He says working out is only part of the package, and that acting requires full immersion, right down to what he eats and thinks. His diet reflects his commitment and he eats clean most of the time. He limits his intake of red meat and instead sticks to chicken, fish, and meat alternatives. He has a sweet tooth but recognizes that maintaining his physique is more important than indulging it, and so he steers clear of sugar. He’s not much of a cook and relies on delivery for most of his meals. He stays hydrated with plenty of water.

Estimated Macros

  • Low Carb 20% 20%
  • Medium Fat 40% 40%
  • High Protein 60% 60%

Diet Details


Diet Is Essential

Sulkin plays a personal trainer for Pretty Smart, but even before he had to appear shirtless on a regular basis, he still considered clean eating to be an essential part of his on-screen persona.


Listen to Your Body

Sulkin tunes into his body to determine what to eat. He only has red meat once a month, max, and limits his sugar intake. He says veggies make him feel good both physically and mentally, so he eats a lot of those.


Life Saver

Sulkin has been living on his own since he was a teenager, but he still hasn’t learned to cook. He uses Postmates to deliver his food.


Cookie Monster

Sulkin’s kryptonite is chocolate chip cookies. His desire for them is so strong, he has to take the cold turkey approach and literally looks down at his 6-pack abs to remind himself why he is making the sacrifice.

What to Eat






Leafy Greens




Whole Grains




Protein Shakes





What to Avoid






Red Meat (limited)


Fast Food


Refined Carbs


Processed Foods


Junk Food


Fast Food




Sulkin on Prepping for a Role

‘It requires healthy eating…It’s a whole sacrifice.’


Sulkin on Being Cast for Runaways

‘After being cast, I had to force myself to have a celery stick instead of cake.’


Sulkin on Feeding Himself

‘I still don’t know how to cook.’


Sulkin on How He Eats

‘Postmates is my best friend.’


Sulkin on Chocolate Chip Cookies

‘It’s my weakness.’


Sulkin on the Ultimate Cookie Question

‘Do I want abs or do I want a chocolate chip cookie? Unfortunately, I want both.’


Sulkin on Other Food Weaknesses

‘I’ve had the occasional quesadilla.’

Gregg Sulkin’s Workout Routine

Weekly Routine

The Best Laid Plans…

Sulkin played soccer for his entire childhood and had dreams of going pro before a knee injury changed his trajectory.


Sulkin had to promise his producer he wouldn’t play soccer while filming Faking It, and kept that promise for 2 years. But during their 3rd season he played…and messed up his knee. This resulted in rewriting 4 weeks of scenes because he was on crutches, and needed surgery after that.

Get Serious

To play the role of a personal trainer who often goes shirtless, Sulkin hired pro Kev Kevorkian to help him.

Mega Daily Dose

Sulkin admits to making the gym his second home to play in Pretty Smart. Cardio, strength training and lots of focus on abs are all on the schedule.

Lean But Ripped

For Pretty Smart, Sulkin wanted to add muscle without getting bulky. To achieve this, he did full-body workouts, warming up with cardio before hitting the weights.

Core & More

Sulkin also does plenty of core work to keep those abs rippling. His advice for ripped abs: a 2-minute plank (and no cake).

Exercise Style


A Gregg Sulkin Routine

Do 2 rounds of the following:
Treadmill: 3 min
Battle ropes: 2 min
Battle bike: 1 min

Crunch medicine ball pass: 12 reps x 3 sets
Resisted broad jump: 6 reps x 3 sets
Swiss ball chest press: 12 reps x 3 sets
Cable lunge to row: 12 reps x 3 sets
Cable low fly: 10 reps x 3 sets

Seated curl to Arnold press: 8 reps x 3 sets
Triceps rope pushdown: 8 reps x 3 sets
Machine leg press: 10 reps x 3 sets
Pushup with ab truck: 10 reps x 3 sets
Pull-ups: 15 reps x 3 sets
Modified mountain climbers: 15 reps x 3 sets


Sulkin on How He Stays Fit

‘Basically, I…get my a** to the gym.’


Sulkin on Staying Injury-free While in Production

‘I don’t play soccer.’


Sulkin on Getting Ripped For Pretty Smart

‘This place here [the gym] became my home.’


Sulkin’s Goal For His Physique

I never wanted to become like a bodybuilder type. I wanted to become lean, but also to add muscle.’


Sulkin on Going Shirtless

‘I definitely feel the pressure of staying in shape. I’ve never felt confident taking my shirt off.’


Sulkin on His Physique

‘There’s always room for improvement.’

Gregg Sulkin’s Supplements


Sulkin is keeping quiet on any supplements he might take, so below are options that can benefit anyone following a similar diet plan.

Protein Powder


Protein is always a smart move when you’re looking to build muscle, cut fat, and curb cravings.

Get it here



Sulkin works out like a pro, making creatine another good choice to build mass, to boost energy and endurance, and speed recovery.

Get it here

Pre Workout


BCAAs are another top pick for the pros for their triple benefit of growing, maintaining, and repairing muscle tissue.

Get it here


A pre-workout help you last through long training sessions while electrolytes maintain mineral levels if you’re really sweating it up.

Get it here

post workout

post workout

A post workout replenishes glycogen quickly and reduces post-workout soreness.

Get it here

Gregg Sulkin’s Lifestyle


No Down Time

Sulkin didn’t use the shutdown as an excuse to slack off. He worked out solo outdoors so he was ready when things reopened.

Proud Heritage

Sulkin says his Jewish heritage is an important part of who he is as a person and it makes him feel that he’s part of a community.

Beginner’s Luck

While still recovering from his soccer career-ending knee injury, Sulkin’s mom suggested he attend an open audition. Sulkin had never thought of acting, but wound up landing a lead role. He says if not for that early success, he would never have pursued it.

LA Loner

Sulkin moved to LA when he was 17. His mother came for a short time, but then he was on his own. 

Dream It, Do It

Sulkin has aspirations of playing James Bond. He also wants to move on to the production side of film, and already got started as a producer for This Is the Year.

Country Comparisons

Sulkin still loves soccer, is a lifelong Arsenal fan and attends Galaxy matches in LA. One of the things he finds funny is that fans for both teams in the US sit side by side. He says in the UK, this would cause endless fights.

Not a Bookworm

Sulkin says he was never much one for hitting the books, and after his dreams of a career in soccer ended, he would have been at a bit of a loss if the acting thing hadn’t worked out.


Sulkin on His Jewish Heritage

‘The Jewish community is all about love and family, which is the most important thing in my life too.’


Sulkin on Living by Himself in LA as a Teen

‘It made me grow a lot, that’s for sure.’


Sulkin on Acting

‘I didn’t ever think about being an actor. But I fell in love with it when I realized how amazing, difficult and interesting it is.’


Sulkin’s Advice To Would-be Actors

‘Relax. Never treat an audition like an emergency.’


Sulkin on His Acting Dream

‘My goal is to be the first Jewish James Bond.’


Sulkin on British Soccer Fans

‘There’s definitely more hooliganism, but there’s also in my opinion a little bit more passion.’


Sulkin on the Impact of Social Media

‘It’s easy to get caught up in body image, but it’s important for me to just feel healthier.’

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