Kellan Lutz Workout and Diet

Actor
Born: 1985

Kellan Lutz grew up in North Dakota and Arizona, one of 8 children, 7 of which are boys. He attended college for chemical engineering before pursuing a career in acting. He found work in commercials, tv, film, and music videos before his big break in 2008 when he was cast in Twilight. Lutz also appeared in Immortals and played the lead in The Legend of Hercules. He is a model with the Ford agency and was a Calvin Klein X underwear model. Lutz’s charity work includes Saving Innocence which works to reduce child sex trafficking, as well as the animal rights charity, PETA. He is married to tv host Brittany Gonzales. Lutz has over a million followers on social media. He is 6 feet tall and weighs about 175 lbs.

Known For:

Kellan Lutz’s Diet

Summary

Lutz takes his diet seriously and it shows. For Hercules, he followed a Paleo-style diet, meaning he ate a lot of meat, fish, vegetables, and eggs. He usually had 5-7 meals per day, including post-workout protein shakes. While he tried to eat clean as much as possible, he struggled with giving up sugar and sometimes caved to the call of the chocolate bar. But he says his strict diet was worth it because he never felt healthier, and that eating this way gave him non-stop energy, despite long, grueling days on the set.

Estimated Macros

  • Low-Medium Carb 10% 10%
  • Medium Fat 30% 30%
  • High Protein 60% 60%

Diet Details

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Eat Like a Greek God, or a Caveperson

To get into Greek god shape, Lutz consumed a Paleo diet which means that he only ate things that were available to our pre-agricultural revolution ancestors. This means no processed foods, grains, legumes, sugar or, for him, dairy.

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Chickens Beware

Lutz focuses on protein, such as eating an entire chicken in one sitting. He also had the habit of eating hard-boiled eggs before bed.

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Eat Fresh

Lutz says he learned to love salads, and felt lucky that filming Hercules took place in Bulgaria where there is tons of delicious, fresh produce.

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Clean Snacks

If he was hungry between takes, Lutz would have a handful of nuts, a protein shake, or a fresh green juice.

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Carb Timing

Lutz has carbs in the form of a protein shake right after a workout to replenish glycogen stores and build muscle.

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Being a God Is No Fun

While the gods may party up on Mount Olympus, Hollywood actors have no such luxury. Lutz struggled with having to pass up desserts and drinks with friends.

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His Achilles Heel: Sugar

Hercules was a paragon of power but mere mortals feel cravings. For Lutz, he had a hard time saying no to chocolate bars. He also loves gummy bears.

What to Eat

R

Meat

R

Fish

R

Chicken

R

Chicken

R

Leafy Greens

R

Nuts

R

Berries

R

Chocolate (cheat)

R

Water

What to Avoid

Q

Sugar

Q

Sugar

Q

Dairy

Q

Processed Food

Q

Junk Food

Q

Fast Food

Q

Artificial ingredients

Q

Trans Fats

Q

Chemicals

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Lutz on his Diet as a Kid

‘Growing up with 6 brothers, I learned to eat what was put in front of me, and quickly.’

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Lutz on Diet vs. Exercise

‘The real progress…came with paying strict attention to what I ate.’

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Lutz on Clean Eating

‘I’ve even started to blend my own juices for a quick, healthy snack.’

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Lutz on Temptation

‘If you’ve ever been on a movie set, there’s food all the time. It’s hard to stay healthy.’

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Lutz on the Importance of a Healthy Diet

‘Diet is big time. You gotta feed your body. You gotta eat healthy.’

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Lutz on Meat

‘I love meat. Just getting a whole chicken and eating that.’

Kellan Lutz’s Fitness Routine

Weekly Routine

Committed Dude

Even before he was cast as Hercules, Lutz already had a set routine. He was an athlete in college and once considered joining the Navy SEALs. He’s up every morning at 6:30 to run and do other exercises.

Horse Power

Lutz had to learn to ride a horse for Hercules, which he says quickly developed his legs and core.

Sword Play

Lutz worked with Spartacus’s Liam McIntyre to learn how to handle a sword, and did a ton of push-ups so that he’d look good shirtless while handling it.

Mix It Up

Lutz does classic weightlifting, but he also likes to keep his muscles guessing by changing up the exercises and mixing in martial arts like jiu-jitsu and Muay Thai at least once a week.

Get a Buddy

Lutz often works out with one of his many brothers. Having a partner increases accountability, and makes it more likely you’ll stick to a routine.

Double Daily Dose

Lutz likes to do cardio in the morning to get his blood pumping. Then he’ll lift weights in the afternoon. Sundays are his day of rest.

Watch Your Technique

Lutz says he took especial care when lifting to avoid injury which could have thrown off the shooting schedule.

Keep Moving

Lutz only takes short breaks between exercises, not more than 90 seconds, as a way to keep his heart rate up throughout his workout.

Superset Me

Lutz often adds in supersets to his routine to amp up the fat-burning while simultaneously building muscle.

Exercise Style

Z

A Sample Kellan Lutz Routine

AM Session: 30 min
Warm up
Sprints: 10
Bear crawls: 10
Dips: 20 reps x 3 sets
Run: 3 miles
Cool down

PM Session
Medicine ball slam: 10 reps x 5 sets
Bench press: 5 reps x 5 sets
Pull-ups: 5 reps x 3 sets
Alternate dumbbell shoulder press: 12 reps x 3 sets
Single-arm row: 12 reps x 3 sets
Hammer curl: 10 reps x 3 sets
Triceps cable push-down: 10 reps x 3 sets
Farmer’s walk 40 yds x 3 sets
Kettlebells wings: 10 reps x 5 sets
Burpees: 10 reps x 5 sets

Push-ups: 1000+

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Lutz on Magic Bullets

‘The simple truth is that there is no shortcut to success.’

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Lutz on his Preferred Exercise

‘I’d rather snowboard or play basketball than be in the gym.’

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Lutz on Push-ups

‘I just really love doing push-ups. I ended up doing about 1000 a day.’

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Lutz on Staying Active

‘I’m a firm believer in living an active live. It’s just not in my nature to stay indoors, lounging on a couch when I could be enjoying the outdoors.’

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Lutz on What Makes a Great Physique

‘Mr. Clean doesn’t take his shirt off, so really, you just gotta look big. It’s more about size.’

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Lutz on Having a Exercise Buddy

‘That’s what it’s all about! No better workout partner!’

Kellan Lutz’s Supplements

Other than his use of protein shakes, Lutz doesn’t have much to say about supplements. So, below are supplements that can benefit anyone following a similar diet.

Protein Powder

protein shakes

Lutz enjoys his protein shakes.

Get it here

BCAA

BCAAs and creatine

He may take BCAAs and creatine to help build muscle and reduce post-workout soreness.

Get it here

Iodine

iodine

Clearly cavepeople didn’t have access to supplements, but the Paleo diet, while fairly healthy, can fall short in certain nutrients, such as iodine.

Get it here

Omega 3 Fish Oil

Omega-3s

Omega-3s are another recommendation for hardworking people like Lutz. They help combat inflammation from intense workouts and boost mood, which people who are burning the candle at both ends need.

Get it here

Vitamin D

vitamin D

Many people run low in vitamin D, especially in winter. Lutz was also avoiding dairy products.

Get it here

Calcium

calcium

This can make it difficult to get enough calcium which is necessary for strong bones and smooth muscle contraction.

Get it here

Magnesium

Magnesium

Magnesium is another important nutrient if you’re missing out on sleep.

Get it here

probiotics

Prebiotics and probiotics

Prebiotics and probiotics are wise choices to improve digestion and absorption of nutrients.

Get it here

Multivitamin

multivitamin

A multivitamin is always a smart move and while Lutz ate his veggies, but if you don’t get enough, consider a greens supplement.

Get it here

Kellan Lutz’s Lifestyle

Take Care of Yourself

Lutz says he dealt with loss of sleep due to long days on set by eating a healthy diet.

Gentleman of the Year

Love or hate his films, Lutz is deeply involved with charity work, especially Saving Innocence which rescues and rehabilitates victims of child sex abuse. GQ magazine named him Gentleman of the Year in 2014 for his work. Lutz is also invoved with PETA, Ape Action Africa, and other charities.

Tragic Loss

In February 2020, Lutz and his wife announced that their unborn baby was stillborn at 6 months. He says his Christian faith helped him through the difficult time.

Everyone’s a Critic

Lutz won several Teen Choice awards for playing Emmett Cullen in the Twilight saga, and 2 Golden Raspberry awards for playing Hercules.

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Lutz on how to Handle Sleep Deprivation

‘When you’re on the set for upwards of 15 hours a day and losing out on sleep, it’s incredibly important to stay healthy and maintain your energy levels.’

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Lutz on Realizing a Dream

‘I always wanted to play a Greek god.’

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Lutz on Going For It

‘Even if I make a fool of myself, it’s better to have tried.’

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Lutz on Life

‘I love life way too much and find fun in almost anything. I’m a chameleon.’

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Lutz on Testosterone

‘I had so many older brothers who beat up on me, so I’m a tough kid. I love mixed martial arts, weapons training, guns, knives, driving fast cars and motorcycles. I love it all.’

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Lutz on Tattoos

I have no real tattoos. I wear my bruises and tons of scars as my tattoos.’

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Lutz on the Loss of His Unborn Child

‘We are so grateful she is in heaven.’

Recommended Products

Twilight

Twilight

Immortals
Immortals
The Legend of Hercules
The Legend of Hercules
Dumbbells
Dumbbells
AmazonBasics Cast Iron Kettlebells
Kettlebells
Exercise bike
Exercise bike
Calvin Klein underwear
Calvin Klein underwear
Snowboard
Snowboard
Basketball
Basketball
Gummy Bears
Gummy bears
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