Lewis Tan workout and diet

Born: 1989

Lewis Tan was born in England but grew up mostly in Los Angeles. His father is an actor and martial artist from Singapore and his mother is a retired fashion model. Tan began training in martial arts with his dad at a young age and won many amateur fights in kickboxing and Muay Thai. Tan studied theater and appeared in several plays as a child. John Kirby was his performing arts coach. Tan was also a fashion model signed with Wilhemina. He was the face of Nivea in Asia and did commercials and ads for many brands including Levi’s, Diesel, and Puma. Tan got his start in Hollywood as a stuntman. He then landed smaller roles in major tv and film productions including CSI, Hawaii 5-0 and Hangover 3. In 2018, he was cast in the third season of  Into theBadlands. In 2019, he appeared in the Mortal Kombat reboot, and in 2021, Tan landed the lead role in The Quantum Spy. Tan’s brother Sam is also an actor. He has hundreds of thousands of followers on social media. Tan is 6 feet, 1 inch tall and weighs about 185 lbs.

Known For:

Lewis Tan’s Diet


Tan likes to keep things simple, including his diet. He eats fresh, whole foods, including chicken, fish, eggs, veggies and rice. He doesn’t like prepared foods or things with a long list of unpronounceable ingredients. As a snack, he’ll often have a protein shake. He stays hydrated with plenty of water.

Estimated Macros

  • Medium Carb 30% 30%
  • Medium Fat 30% 30%
  • High Protein 50% 50%

Diet Details

K.I.S.S. Diet

Tan embraces simplicity in many ways, and food is a big one. Breakfast is often eggs, chicken sausage and a glass of juice while lunch and dinner are usually chicken or fish along with rice and broccoli or another green vegetable.

Keep It Clean

Tan prefers foods with very few ingredients. If it comes wrapped in bright cellophane, he’ll probably take a pass. Ditto if there’s a long list of additives.

Power Up

Tan includes protein in every meal, and in his snacks as well. A protein shake is one of his go-tos.

What to Eat


















Peanut butter







What to Avoid


Junk Food


Empty-calorie Foods


Added Sugars


Trans Fats


Chemical Ingredients


Artificial additives


Tan on Mental Health

‘Those moments of pressure, those moments of loss can transform into something really beautiful. They can make you great.’


Tan on the Impact of Martial Arts on His Mind & Body

‘Martial arts to me is about expression, truthfulness, and flow…it also relates to myself as a man and how I feel spiritually.’


Tan's take on Martial Arts For Overall Health

‘I would suggest that people look into it.’

Lewis Tan’s Workout Routine

Weekly Routine

Lifelong Love

Tan has been doing martial arts since he was a kid. He started out as a stunt actor, and still performs his own stunts.

Multitalented Man

Tan is trained in multiple disciplines of martial arts, including Muay Thai, Kung Fu, Ju-Jitsu and Japanese katana swordplay.

Specialized Training

In addition to his regular martial arts workouts, Tan does special stunt and harness training so his fight scenes look real.

Mega Daily Dose

Tan can work out for up to 6 hours a day, 6 days a week performing diverse regimens, including martial arts, weight training, weapons training, and stunt choreography.

Protect Those Muscles

Tan spends a lot of time working out, including the all-important warm up stretches.

Hit It

Tan hits the pads as a warm up to his sparring routines. Shadowboxing is also an important part of his training.

Thai Boxing

Tan’s most intensive workout is sparring with his trainer. Thai boxing aka ‘The Art of Eight Limbs’ involves using the hands, shins, forearms, elbows, legs, and knees as different weapons, with the body operating as a single entity.


Exercise Style


A Lewis Tan Routine

Warm up: stretching & shadow boxing

Pad work

Muay Thai boxing

Weapons training

Stunt choreography/harness training

Weight training circuit:
Biceps curl
Overhead triceps press
Shoulder shrugs
Shoulder press
Abs work


Tan on Training With His Dad

‘My father…began training me when I was very young and we bonded over this time together.’


Tan on The Benefits of Martial Arts Training

‘I used it to defend myself and be confident. I had some anger in my teens and fighting would help me release some of it.’


Tan on Other Benefits of Martial Arts

‘My martial arts background definitely helped me to be fluid.’


Tan on Complex Fight Choreography

‘I have muscle memory when it comes to [the] sword and…martial arts, so choreography is not difficult for me to learn.’

Lewis Tan’s Supplements

Tan doesn’t talk a lot about supplements, so below are options that can benefit anyone following a similar diet plan.

Protein Powder


Tan will have a protein shake as a snack. Protein is great for building muscle, curbing cravings, and boosting metabolism.

See best products



Because Tan spends long hours training, taking creatine would be a smart choice because it provides energy and staves off fatigue.

Get it here


Branched-chain amino acids (BCAAs)

Branched-chain amino acids (BCAAs) are another top pick for serious athletes. They not only boost muscle production but also decrease muscle soreness, speeding up recovery time.

Get it here



Glutamine are also a popular choice with the pros for its role in protein synthesis and muscle-building, and it is a good post-workout pick. Get it here


Garlic is a superfood, but often overlooked as a supplement. It increases testosterone and nitric oxide (NO) production which dilates blood vessels and relaxes nerves.

Get it here

Vitamin C

vitamin C

Paired with vitamin C, NO production goes even higher.

Get it here

Lewis Tan’s Lifestyle


Minimalism for Better Sleep

Tan takes a minimalist approach to his bedroom: no TV, no mirrors, nothing on the walls, just a low Japanese bed with a glowy light underneath that makes it look like it’s floating.

Four Amigos

Tan is the eldest of 4 boys. His younger brother Sam is famous for playing in The Hunger Games.

Like Father, Like Son

Tan’s father spent more than 30 years in Hollywood. He got his start with Warner Brothers as a stuntman, and is most famous for appearing in Tim Burton’s Batman. When Lewis Tan was cast in Mortal Kombat (another Warner Bros. production), his father proudly accompanied him to Australia to watch the filming.

Gather No Moss

Tan learned a lot from his dad, including the one to keep moving. He traveled a lot as a child, and has kept up the habit as an adult.

World Citizen

Tan calls himself a ‘person of the world,’ and feels no need to define his racial identity.

Grand Plans

Tan is happy to act, but he’s also interested in writing and directing. He wrote, directed and produced his first short film when he was 18. More recently, he wrote a rom-com, he says primarily because it is so different from the types of films he usually ends up in.


Tan on His Bedroom

‘It helps me sleep at night. The bedroom shouldn’t be for watching television. It’s a time for, well, many things I guess, but it should be kept sacred.’


Tan on His Childhood

‘I’ve been living on movie sets since I was 5 years old and I don’t know anything else besides that.’


Tan on Travel

‘I have a place in LA but I’m barely there…I think that one of the most beautiful things about being in this business is the ability to be able to travel, to experience different cultures, and the more you do that, the more you realize how similar we all are.’


Tan on Himself

‘I’m just an artist, and I want people to look at my work and not look at me and the color of my skin.’


Tan on His Work

‘Bigger than being an Asian-American actor or an action star, I just want to be an artist who is doing work that inspires people to see and understand the unity in everything.’


Tan on the Film Industry

‘The medium is powerful. It can influence this type of change.’


Tan on His Acting Coach, Legend John Kirby

‘I’ve been very fortunate to have him guiding me.’

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