Luke Evans Workout and Diet

Actor
Born: 1979

Luke Evans is from Wales. He left school at 16 and studied with a singing coach before winning a scholarship to the London Studio Centre in London. He starred in several theatrical productions including Rent, Miss Saigon and La Cava. His first film audition came at age 30 for the Clash of the Titans remake. He continued to find steady work in film, including The Three Musketeers, The Hobbit, Dracula Untold and multiple Fast & Furious films. He has appeared on TV as well. He played in the miniseries The Great Train Robbery and as the main character in The Alienist. He won a Teen Choice for Beauty and the Beast. Evans released his first studio album At Last in 2019. He has millions of followers on social media. Evans is 6 feet tall and weighs about 175 lbs.

Known For:

Luke Evans’ Diet

Summary

For many of his film roles, Evans has had to follow a strict diet of what he deems ‘boring’ food. For Dracula Untold, he ate 5,000 calories a day but it was in the form of lean animal protein, leafy greens, vegetable juice and not much else. He had to avoid all the stuff people love, including butter, sugar, and any kind of sauce. Giving up alcohol was hard for him too, and led to some dull evenings, drinking water by himself. But he feels committed to portraying the character in the most authentic way possible, and so he does what he needs to do.

Estimated Macros

  • Low Carbs 20% 20%
  • Low-Medium Fat 20% 20%
  • High Protein 70% 70%

Diet Details

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Un-Fun Food

A self-described ‘foodie,’ Evans says giving up all the good stuff was a struggle for him. Bread, pasta, sauces, all of it was out. Even his protein shakes were the diet version.

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All-Natural Vitamins

While Evans did supplement with protein and a few vitamins, Evans says he got most of his vitamins by drinking a lot of veggie juice.

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Social Life on Hold

Alcohol was also on the No list, so Evans found himself staying home a lot more often. Booze was his weekly cheat day go-to.

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Kitchen King

Evans loves to cook. He says he’s impressed many people with his cooking prowess, and that they always come back for more.

What to Eat

R

Poultry

R

Lean Meat

R

Tuna

R

Eggs

R

Egg Whites

R

Leafy Greens

R

Veggies

R

Vegetable Juice

R

Protein Shakes

R

Water

What to Avoid

Q

Anything ‘Fun’

Q

Empty-calorie Foods

Q

Alcohol

Q

Creams

Q

Sauces

Q

Bread

Q

Pasta

Q

Refined Sugar

Q

Junk Food

Q

Hydrogenated Fats

Q

Refined Carbs

Q

Processed Foods

Q

Artificial Ingredients

Q

Chemical Additives

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Evans on his Hobbit Diet

‘We had a nutritionist who would bring us tuna and chicken and salad every hour on the hour.’

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Evans on his Keeping Motivated to Stick to His Diet

‘You know what you need to do when you’re attaining a certain look.’

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Evans on his Strict Diet

‘It just gets dull after a while.’

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Evans on Alcohol

‘You know what you need to do when you’re attaining a certain look.’

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Evans on the Social Aspect of Drinking

‘What I miss most is alcohol. When everyone is having a drink and you can’t, it stops you going out as much.’

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Evans on Why He Followed Such a Strict Diet

‘It was about keeping the body fat low.’

Luke Evans’ Fitness Routine

Weekly Routine

Quick Switch

After a decade in musical theatre, Evans suddenly got hired to play a muscle-bound god in Clash of the Titans and Immortals. He dropped more than 25 lbs. in 7 weeks to get those abs camera-ready.

Furious Workout

Evans stepped his workout up yet another notch for Furious 6. He worked with celebrity trainer Simon Waterson who was the one responsible for creating Daniel Craig’s Bond bod .

Keep It Simple

After spending 12 hours on the set, Evans would head on over to his very basic gym to work out. It only had a couple of cardio machines and some weights, but he says that’s all he needed.

Triple Trainers

Evans had less than 2 months to get into shape where his costars had been training for half a year or more. He worked out 6 days a week with 3 different trainers.

Functional Fitness

Evans improved his stamina and core strength by doing a variety of exercises: jumping, fighting, running and horseback riding were all part of his training.

Smooth Moves

To make the action sequences and fight scenes look as realistic possible, Evans really worked on his flexibility and kicks.

Exercise Style

Z

A Luke Evans Sample Routine

Warm up:
Stretch
Jog: 400 m

Workout:
Deadlifts: 10 reps x 4 sets
Preacher curls: 10 reps x 4 sets
Superset 1: 10 reps x 3 sets
Lat pulldowns/hammer curls
Superset 2: 10 reps x 3 sets
Dumbbell biceps curls/dumbbell rows
Superset 3: 10 reps x 3 sets
Wide-grip pull-ups/bent-over rows/push-ups/EZ-bar curls

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Evans on Comparing Himself to his Immortals Costars

‘There’s no way I can get close to the shape they’re in.’

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Evans on Overcoming his Body Anxiety

‘I took so much inspiration from the other guys. We trained together. There was camaraderie.’

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Evans on his Dracula Untold Physique

‘He was a very active, physical leader. I…want for him to look correct out of his clothes.’

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Evans on his Bare-Bones Gym

‘It’s just weights, mirrors, and a whole lot of space to do what we need to do.’

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Evans on his Routine

‘When everybody goes home at night, I go to the gym.’

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Evans on Cardio

‘I always find cardio the most monotonous. Running on a treadmill shows me why hamsters are so crazy.’

Luke Evans’ Supplements

Evans is keeping quiet about any supplements he might take (besides protein shakes). Here are some supplements that may benefit those who follow a similar diet and exercise routine.
Protein Powder

Protein

Evans drank protein shakes as a part of his Dracula diet. Protein builds muscle, stokes your metabolism, reduces cravings and helps you feel full.

Get it here

Multivitamin

multivitamin

While Evans consumed plenty of calories, they tended to be from a very limited list of foods and so a multivitamin is always a smart idea.

Get it here

probiotics

Probiotics

Probiotics can help you get the most out of what you are eating.

Get it here

Pre Workout

pre workout

A pre workout is key if you’re eating low-carb like Evans because they reduce fatigue, boost metabolism, support fat loss and deliver nutrients to muscles.

Get it here

Omega 3 Fish Oil

Omega-3 fatty acids

Omega-3 fatty acids offer multiple benefits: they support brain health and reduce inflammation throughout the body.

Get it here

BCAA

BCAAs

L-Carnitine is an amino acid that allows you to train longer, and burns fat. Another supplement to try is BCAAs or branched-chain amino acids because they build and preserve muscle, and support recovery.

Get it here

Tea

green tea

If you’re looking to get ripped like Evans, a fat burner like green tea is another good option. Fat burners suppress appetite, boost metabolism and limit the amount of carbs the body digests. Following a strict diet and working long hours takes its toll on mental health.

Get it here

Folate

Folate

Folate can help decrease the risk of depression.

Get it here

vitamin B12

vitamin B12

Another important nutrient is vitamin B12. Even slight deficiencies in B12 can cause fatigue and a decrease in cognitive function. Up to 50% of the population is deficient in vitamin D, which is essential for the nervous and immune systems.

Get it here

Magnesium

Magnesium

Magnesium is also a multitasker. It supports sleep and muscle relaxation.

Get it here

Luke Evans’ Lifestyle

Shine On & On

Evans is usually on set before dawn, and shooting can go 15 hours or longer. After filming, he heads to the gym, making for some very long days. He says he’s become a pro at sleeping in the backseat of cars.

Pay As You Go

After leaving school, Evans worked in a shoe store to pay for singing and acting lessons.

Lifelong Dream

Evans always wanted to sing as a child, and he finally released his first album of cover songs at age 40.

On Self-Care

Evans encourages men to take care of their mental health, talk about their feelings and consider therapy as a way to get rid of unwanted mental baggage.

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Evans on Learning From the Pros

‘When you get to work with people like Ian McKellen or directors like Peter Jackson, you sit and watch.’

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Evans on Life

‘Everybody has a bit of cynic in them but life is for the taking.’

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Evans on his Appearing Barely Clothed in Films

‘Dressing me costs less than lunch.’

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Evans on Singing

‘I don’t think a lot of people know I that I can sing. It’s not common knowledge.’

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Evans on the Acting Profession

‘You have to take the rough with the smooth and the highs with the lows. That’s how it is.’

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Evans on Insecurity

‘Most men have an insecurity of some sort. But we’re brought up to believe that we can’t show them.’

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Evan on Fashion

‘A guy’s biggest style mistake is definitely trying to look too cool. As long as you’ve got a good pair of jeans, a good pair of boots and a few good shirts, you’re fine.’

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Evans on Talk Therapy

‘Sometimes you forget what you’re carrying around on  a daily basis and it stores itself and builds up…It can manifest itself in all sorts of negative ways so it’s better to talk about it, get it out, and not be ashamed of that either.’

Recommended Products

AT Last
At Last
Dracula Untold
Dracula Untold
The Hobbit
The Hobbit
Fast & Furious 6
Fast & Furious 6
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