Karl Urban Workout And Diet

Actor
Born: 1972

From New Zealand, Karl Urban became in-terested in performing as a boy. After high school, he enrolled at the Victoria University of Wellington but left a year later to pursue a career in acting. He found work doing com-mercials and in theater before landing a role in Hercules: The Legendary Journeys, and then the spinoff Xena: Warrior Princess. In 2002, Urban earned a part in the Hollywood film Ghost Ship, and he has gone on to work in many famous films, including The Lord of the Rings, The Bourne Supremacy and Star Trek. Since 2019, he has starred in Amazon’s The Boys. Urban has 2 children. One of his top charity causes is KidsCan which serves disadvantaged children in New Zealand. Ur-ban has over a million followers on social media. He is 6 feettall and weighs about 205 lbs.

Known For:

Karl Urban’s Diet

Summary

Urban has been in the acting biz for a long time, and a healthy diet is important to him. He eats clean and organic and stays away from the junk. He focuses on protein, and makes sure to include plenty of veggies and healthy fats, such as from nuts and eggs. He doesn’t avoid carbs either, so long as they’re the wholesome kind that haven’t had all the nutrients stripped out. He also supplements with vitamins, whey protein and BCAAs. When he’s on hiatus from acting, he enjoys the simple pleasures of life, like beer and burgers.

Estimated Macros

  • Low Carbs 30% 30%
  • Low-Medium Carb 30% 30%
  • High Protein 45% 45%

Diet Details

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Power Up

Urban works out first thing, then he might have chicken and broccoli for breakfast. If he’s pressed for time, he’ll just have a protein shake.

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Square Meals

Lunch for Urban includes things like steak, chicken, veggies, and a whole grain, such as brown rice or quinoa.

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Low-Carb Dinner

When Urban is playing a role like the Billy Butcher in The Boys, he is very strict about his intake and stops eating carbs by 4pm. Dinner is protein and greens, either salad or cooked vegetables.

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Protein-Packed Snacks

Urban will have a protein shake, or things like cheese or tuna as a snack to tide him over between meals.

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Enjoy Life

Urban takes his job seriously, which includes a diet that keeps him healthy, but he’s still a regular guy who enjoys a burger, fries and a beer.

What to Eat

R

Eggs

R

Chicken Breast

R

Steak

R

Fish

R

Broccoli

R

Vegetables

R

Leafy Greens

R

Protein Powder

R

Whole Grains

R

Quinoa

R

Brown Rice

R

Fresh Fruit

R

Water

What to Avoid

Q

Carbs after 4 pm (if dieting)

Q

Sugar

Q

Alcohol

Q

Junk Food

Q

Processed Food

Q

Artificial Ingredients

Q

Chemical Additives

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Urban on Being Fit For Acting Roles

‘There’s…an importance on staying healthy when you’re coming up on a big shoot like The Boys because it can take a lot out of you.’

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Urban on The Importance of Diet for Fitness

‘The diet needs to be dialed in. You can work out all you like, but if you don’t eat right, it won’t come together.’

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Urban on His Diet

‘I usually watch my intake pretty carefully when I’m doing a show like The Boys. I try not to eat carbs after four in the afternoon.’

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Urban on Balance

‘The best beer I have ever tasted in my life came at the end of the shoot — I hadn’t had a drink for 4 months. Quality of life matters more to me than vanity.’

Karl Urban’s Workout Routine

Weekly Routine

Always Active

Urban did odd jobs on his aunt and uncle’s farm for many years. To this day, he enjoys gardening.

Rise to the Challenge

Urban knew how to ride a horse before being cast in The Lord of the Rings but wasn’t great at it. For TLOR, he stepped up training and did 2 hours a day, 5 days a week for a couple of months to learn how to look like a real horseman.

Needs Must

Urban adjusts his workout based on the roles he plays. he trained intensely for 14 weeks in preparation for Dredd.

Build Your Own

Urban set up his own home gym, including a Smith machine, leg press, treadmill and free weights.

Catch a Wave (and a Fish)

To decompress, Urban likes to surf, and he also loves to go fishing.

Daily Dose

Urban works out first thing so that he feels energized for the day. It also jumpstarts his metabolism.

Don’t Be Lazy

Urban says it’s easy to focus on the upper body and neglect the legs, but because they’re the largest muscle group, they deserve the time and effort.

Be Free

Urban uses both machines and free weights, but he prefers dumbbells to machines because he says they let him really focus on individual muscles.

Exercise Style

Z

A Karl Urban Routine

Weight training: daily.Create goals and don’t neglect the legs.

Free weights

Smith machine

Leg press

Find a sport you love like surfing or fishing to do for fun.

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Urban on his The Boys Routine

‘I wanted what I was putting up on the screen to match what people had in their heads…Given the character’s background, that meant spending a good amount of time in the gym.’

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Urban on His Preferred Lifting Style

‘I like my free weights. I feel like I have more freedom to target individual muscle groups.’

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Urban on His Fitness Plan for The Boys

‘The goal was to add mass to all of the muscle groups.’

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Urban on Looking Good vs. Feeling Good

‘I wanted something that was just as much about fitness as it was about aesthetic.’

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Urban on His ‘Just For Me’ Routine

‘I love fishing and surfing, and I work out every day.’

Karl Urban’s Supplements

Protein Powder

Whey Protein

Urban has a whey protein shake whenever he’s crunched for time or wants something between meals. Besides building muscle, protein satisfies hunger and helps quash cravings.

Get it here

Multivitamin

Vitamins

Urban’s diet can sometimes be limited which is why he supplements with a multivitamin to fill in nutritional gaps.

Get it here

BCAA

BCAAs

Urban also supplements with BCAAs or branched-chain amino acids which build muscle and reduce muscle soreness and fatigue, allowing you to recover faster after an intense workout.

Get it here

Karl Urban’s Lifestyle

Early Signs

When Urban was 8, he had a single line in a tv series. Then that was it for professional acting until after he finished high school.

Dreams Do Come True

Urban was a big fan of Doctor Who and Star Trek decades before being cast as Dr. McCoy in the 2009 remake.

Go All Blacks

Urban is a huge rugby fan, and the New Zealand national team in particular.

A-List Pals

Some of Urban’s close friends include actors Viggo Mortensen, Chris Pine, Zachary Quinto, and Renée O’Connor.

King Fisherman

Urban’s idea of relaxation is go fishing. His favorite thing to hunt is kingfish, but he says he only keeps what he will eat and does a lot of catch and release.

Circle of Love

Urban has 2 children with his former wife Natalie Wihongi. He also has a black lab terrier named Ire (‘Eye-ree’), named after a Bob Marley song.

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Urban on His Early Prep for Becoming an Actor

‘I watched a lot of television as a kid.’

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Urban on Playing a Comic Book Hero

‘I never envisioned when I was reading that comic as a 17-year-old that I would have the opportunity to actually play the character.’

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Urban on Relaxation

‘I’m a big fan of anything outdoors. I love to get out on the boat and fish.’

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Urban on Why He Loves Fishing

‘For me, it’s just about being out there on the ocean.’

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Urban on Getting Along With Others

‘Nothing beats a great smile.’

Recommended Products

Dredd

Dredd

The Boys

The Boys

Star Trek

Star Trek

Smith machine

Smith machine

Leg press

Leg press

Free weights

Free weights

Surfboard

Surf board

Fishing gear

Fishing gear

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