KJ Apa Workout and Diet

Actor
Born: 1997

Aukland native Keneti James Apa is part of a Samoan family in New Zealand. ‘Keneti’ is Samoan for ‘Kennedy,’ and he is named after JKF, and his father. Apa’s mother signed him up at a modeling agency when he was 13, but he got an offer to act instead and took it. His first role was on the New Zealand soap opera, Shortland Street. Just a few years later, he was cast as Archie in the CW show Riverdale. Apa has also appeared on the big screen in films such as A Dog’s Purpose and The Hate U Give. He has already been nominated for several awards and won a Saturn Breakthrough Performance Award for his role as comic book hero Archie. Apa has over 17 million followers on instagram alone. He is 5 feet 11 inches tall and weighs about 165 lbs.

Known For:

KJ Apa’s Diet

Summary

To maintain his 8-pack, Apa follows a strict low-carb, low-calorie diet prescribed by his trainer, Alex Fine. As the saying goes, abs are made in the kitchen not the gym, and Apa cut way down on anything carb-y, such as bread, pasta, and all junk food, leading to a ripped physique that gets a lot of exposure in Riverdale. Hydration is always important, and especially so on a low-carb diet because the body does not retain as much water.

Estimated Macros

  • Low Carbs 15% 15%
  • Low-Medium Fat 25% 25%
  • High Protein 60% 60%

Diet Details

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Lean In

Apa sticks to a low-carb diet, and avoids all the refined stuff like bread and pasta. By keeping the carbs under 50g per day, you can drop pounds quickly, and look cut faster.

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Essential Caffeine

Apa likes his coffee plain, no cream or sugar. He says it’s great for a pick-me-up, as an appetite suppressant, and that it keeps him going all day long. He drinks about 7 cups a day.

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Whole Foods

Apa sticks to wholesome, natural foods and skips the junk. It requires commitment, but that’s what heroes do.

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Pass the Melon

Apa’s favorite food ever is watermelon. He used to carry whole melons with him to school and eat it with a spoon.

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Hit It For A Loop

Apa cuts loose sometimes and will have carbs. One of his favorite cheats is the cereal, Froot Loops.

What to Eat

R

Watermelon

R

Vegetables

R

Eggs

R

Fish

R

Chicken

R

Leafy greens

R

Meats

R

Froot Loops

What to Avoid

Q

Bread

Q

Chips

Q

Refined sugar

Q

Junk food

Q

Fried food

Q

Processed food

Q

Chemical additives

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Apa on his Diet

‘I like to keep my diet regularly pretty clean.’

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Apa on Coffee

‘I like my coffee black…It’s just a standard thing in my life that keeps me going.’

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Apa’s Tip on Making your Protein Bars

If you eat cake and Ho Hos, and that’s all you eat, that’s what your body uses to regenerate cells, that’s what your body uses to grow. All of your tissue is eventually going to be made out of everything you eat.

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Apa on his Favorite Food

‘Watermelon…it’s always been my favorite.’

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Apa on Watermelon

‘It’s a great little snack. It’s 90% water, I think.’

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Apa on Using Someone else’s Toothbrush

‘Americans aren’t chill with that kind of stuff, I’ve noticed.’

KJ Apa’s Fitness Routine

Weekly Routine

Fine Technique

Personal trainer Alex Fine has worked with several members of the Riverdale cast, getting them ready for all that on-screen chest-baring.

HIIT It

Apa does a combination of high-intensity interval training and boxing to keep his waist trim.

Make It Work

Apa works out 3-6 days per week, depending on what he has time for. To prepare for his role initially, Apa’s trainer had him do high reps with a concentration of chest and shoulders because it looks better on camera.

Double Up

Apa sometimes does 2 90-minute sessions per day. His trainer isn’t afraid to push him to his limits.

Exercise Style

Z

Day 1: Chest & Triceps

Warm up: stretch + 800m jog.
Cardio: 20 min HIIT
Bench press: 10, 8, 5, 3, 1 reps x 5 sets
Triceps cable pushdown: 10 reps x 3 sets
Dips: 3 sets to failure
Incline Dumbbell bench press: 12 reps x 3 sets
Dumbbell triceps kickback: 10 reps x 3 sets
Incline cable fly: 12 reps x 3 sets
Chest front raises: 10 reps x 3 sets

Z

Day 2: MMA, Cardio & Brief Weight Training

MMA training of choice

Cardio options: HIIT on treadmill/bike 20 min @ 1 min on/1 min off. Treadmill: sprint 6-9 mph, recover: 2.5. 3.3 mph. Bike: 1 min rpms 100+ @ level 7-10, then 50 rpms level 3-5.

Lightning round weight training:

Dumbbell swing/burpee: alternate between the 2, doing 1 rep, then 2, then 3 etc. up to 10, then back down to 1.

Z

Day 3: Back & Biceps

Warm up: Warm up: stretch + 800m jog.
Cardio: 20 min HIIT
Deadlift: 10, 8, 5, 3, 3 reps x 5 sets
Dumbbell biceps curl: 12 reps x 3 sets
Cable row: 15 reps x 3 sets
Preacher curl: 12 reps x 3 sets
Wide grip pull-up: 3 sets to failure
Lateral cable pulldown: 12 reps x 3 sets
Hammer curl: 10 reps x 3 sets

Z

Day 4: MMA, Cardio & Brief Weight Training

Same as day 2

Z

Day 5: Shoulders & Legs

Warm up: Warm up: stretch + 800m jog.
Cardio: 20 min HIIT
Back squat: 10, 8, 5, 3, 3 x 5 sets
Arnold press: 10 reps x 3 sets
Leg press: 12 reps x 3 sets
Military press: 10, 8, 5, 3, 3 reps x 5 sets
Hamstring curl: 10 reps x 3 sets
Calf raise: 15 reps x 3 sets

Z

Day 6: MMA, Cardio & Brief Weight Training

Same as day 2

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Apa on Working Out

‘I work out as often as I can. I like to work out.’

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Apa on his Rear End

‘I got a really white a**…I need to tan that.’

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Apa on Dancing

‘I like to think I can dance. A lot of people would say otherwise.’

KJ Apa’s Supplements

Protein Powder

protein bars or protein powder

Comic book characters don’t need supplements, but to get ripped like Apa on his low-carb, low-calorie diet, you might want to try protein bars or protein powder. Protein helps you feel fuller, long-er and burns fat, all while it builds muscle.

Get it here

green supplement

greens supplement

Also, a greens supplement is essential if you’re not big on veg-gies. When you don’t eat many carbs, the body doesn’t hold on to as much water, and if you pair low-carb with intensive workouts, it can lead to cramps so consider adding a supplement of electro-lytes.

Get it here

Omega 3 Fish Oil

Omega 3

Whether or not you eat seafood, supplementing with omega-3 essential fatty acids is a smart idea when you work out hard be-cause they reduce inflammation and give your brain a boost.

Get it here

Fiber

fiber and probiotics

When you’re eating a lot of protein, it’s important to get enough fiber and probiotics to keep things moving through the system.

Get it here

marmite

Marmite

Apa digs Marmite which is high in B vitamins, but if you’re not a fan of fermented yeast extract, you can always supplement as a natural way to maintain energy levels. If you’re really suffering from carb cravings, you can try chromium or green tea extract to tame them.

Get it here

Multivitamin

multivitamin

Finally, a multivitamin is a wise choice to cover any nutritional gaps.

Get it here

KJ Apa’s Lifestyle

The Importance of Adequate Rest

After a long night of shooting, Apa once ran into a street light when he fell asleep behind the wheel. (No one was injured in the accident.) Apa recommends black out curtains and a sleep mask so you can sleep anytime, anywhere.

Music Man

Apa says music is his go-to during his downtime, and that he would love to play guitar professionally.

Adrenaline Junkie

Apa says he loves adventurous activities like bungee jumping, and he says acting makes him feel the same way.

Proud Samoan

Apa comes from a huge Samoan family. His father is a chief, he grew up in the culture, and even spoke Samoan as a child. He has several traditional Samoan tattoos including a bee that his mom and grandma also have, along with some more modern ones, like the initials of his favorite band, Van Halen.

Stay Fresh

Apa says he applies moisturizer all day long to his face. It’s his version of ‘makeup.’

Technically Correct Technicolor

Apa’s hair isn’t naturally red, and it took 10 hours to get the color right the first time, and requires biweekly touch-ups. It also takes an hour and a half to cover his tattoos when he shows his shoulders, which, considering how often that happens, adds up to a lot of time in the makeup chair.

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Apa on Music

‘I’m really passionate about music. I do love acting, but music is the end goal for me.’

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Apa on Nailing the American Accent

‘I never actively went out and studied the American accent. I just came over here to the States, and it was something I was able to do. Like, I never struggled with it.’

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Apa on his Background

‘The Samoan culture has always played a massive part of my life’

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Apa on New Zealanders vs. Americans

‘Guys in the States are a lot more confident than guys in New Zealand.’

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Apa on Nerves

‘I think that if you don’t feel nervous about something, it’s not important to you.’

Recommended Products

Protein Bars

Protein bars

Bose SoundSport Wireless Headphones

Bose headphones

Facial Moisturizer

Facial moisturizer

Riverdale

Riverdale

A Dog’s Purpose

A Dog’s Purpose

The Hate U Give

The Hate U Give

Fender guitars

Fender guitars

Red hair dye

Red hair dye

Froot Loops

Froot Loops

marmite

Marmite

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