Shia LaBeouf Workout and Diet

Actor
Born: 1986

An LA native, Shia LaBeouf was raised by free-spirited parents. He attended the 32nd Street Visual and Performing Arts Magnet School and Alexander Hamilton High, although he received most of his education from tutors due to his acting schedule. He began performing stand-up comedy when he was 10 years old. LaBeouf landed a role on Disney’s Even Stevens which eventually earned him a Daytime Emmy. He has gone on to play in films, including Holes, Indiana Jones and the Kingdom of the Crystal Skull and Transformers. He has also tried out directing both music videos and the short film Maniac. LaBeouf created 3 short graphic novels and wrote and starred in the film Honey Boy. His performance art includes monologues and silently crying while wearing a paper bag on his head. LaBeouf has had struggles with alcohol abuse. He has over a million followers on social media. LaBeouf is 5 feet, 9 inches tall and weighs about 160 lbs.

Known For:

Shia LaBeouf’s Diet

Summary

LaBeouf is an ectomorph, what some would call a hard-gainer. He was well known as being a skinny nerd, but packed on 15 lbs. of muscle to appear in Indiana Jones. To achieve that, he had to take some kind of fuel, often a protein shake, every couple of hours. His diet consisted of high-protein, high-carb, low-fat clean foods like egg whites, oatmeal, chicken and pasta. It goes without saying that he also had to consume plenty of water to stay hydrated during his marathon 3-hour workout sessions.

Estimated Macros

  • Low Fat 15% 15%
  • High Protein 50% 50%
  • High Carb 50% 50%

Diet Details

\

Regular Refuelings

To keep feeding the machine, LaBeouf had to eat every couple of hours. At least 3 of his meals were protein shakes.

\

Clean Eating

LaBeouf ate things that are common to a lot of bodybuilders’ diets: egg whites, oatmeal, rice, broccoli and chicken breasts.

\

Look Out Chickens

LaBoeuf’s breakfast would often consist of 8 egg whites (along with a big ol’ bowl of oatmeal.) Lunch was a sizable chicken breast.

\

Look Out Shia

LaBeouf participated in the Hot Ones show in which celebrities eat their way through increasingly hot wings. LaBeouf teared up when he hit Da Bomb Beyond Insanity.

What to Eat

R

Eggs

R

Egg Whites

R

Chicken

R

Steak

R

Fish

R

Oatmeal

R

Rice

R

Pasta

R

Potatoes

R

Sweet Potatoes

R

Avocados

R

Sweet Potatoes

R

Leafy Greens

R

Fruit

R

Olive Oil

R

Water

What to Avoid

Q

Processed Food

Q

Refined Sugar

Q

Junk Food

Q

Fried Food

Q

Chemical Ingredients

Q

Artificial Additives

Q

Meat (in moderation)

Q

Nightshade Vegetables

Q

Dairy Products

{

LaBeouf on His Protein Intake

‘I drink protein shakes nonstop — 3 or 4 per day.’

{

LaBeouf On Carbs

‘I run a lot, so I get rid of the bad carbs and keep the rest of the energy needed to make it through the days.’

{

LaBeouf on Hot Wings

‘That’s Bikram hot. I’m gonna switch to the milk because I can’t even see you anymore.’

Shia LaBeouf’s Fitness Routine

Weekly Routine

Crank It Up to Eleven

LaBeouf really hit the gym hard to get ripped for Indiana Jones. He worked out every single day of the week.

Crank Up the Endurance

LaBeouf would run for an hour to build his endurance and stamina to prep for Indiana Jones.

Crank Up the Weights

LaBeouf also lifted every single day, which can backfire if you don’t know what you’re doing. Of course, LaBeouf worked with a trainer to prevent injury and overuse.

Daily Mega Dose

LaBeouf hit the gym for 3 hours, 7 days a week in a true heart-and-soul training program leading up to filming Indiana Jones.

Cardio King

LaBeouf ran for an hour every single day as part of his training for Indiana Jones. Cardio is a great way to stoke your metabolism and burn fat.

Classic Split

In addition to his hour-long run, LaBeouf lifted weights most days. He followed the typical bodybuilding method of focusing on one body part per day, allowing it to recover the rest of the week. He primarily did compound moves to maximize muscle gains.

Plyometric Training

In addition to weights, LaBeouf would do 2 days of plyometrics, or explosive movements, that use the body’s own mass as resistance.

Exercise Style

Z

A Shia LaBeouf Routine

For best results, use heavy weights.

Day 1: Back
Gironda Sternum Chins: 8-10 reps x 4 sets
Power clean from blocks: 8-10 reps x 4 sets
Bent over barbell row: 8-10 reps x 4 sets

Day 2: Chest
Barbell bench press- medium grip: 8-10 reps x 4 sets
Incline dumbbell bench press: 8-10 reps x 4 sets
Incline dumbbell flys: 8-10 reps x 4 sets

Day 3: Legs
Leg extensions: 8-10 reps x 4 sets
Lying leg curls: 8-10 reps x 4 sets
Barbell squats: 8-10 reps x 4 sets
Standing barbell calf raises: 8-10 reps x 4 sets

Day 4: Plyometrics
Full-body routine including agility work, speed, core strength and stability, etc. Be sure to warmup thoroughly before beginning.

Day 5: Shoulders
Seated barbell shoulder press: 8-10 reps x 4 sets
Arnold press: 8-10 reps x 4 sets
Seated rear delt fly: 8-10 reps x 4 sets
Side lateral raises: 8-10 reps x 4 sets

Day 6: Arms
Barbell curl: 8-10 reps x 4 sets
Triceps pushdown: 8-10 reps x 4 sets
Seated dumbbell biceps curl: 8-10 reps x 4 sets
Triceps dumbbell kickback: 8-10 reps x 4 sets
Concentration curl: 8-10 reps x 4 sets
Decline dumbbell triceps extension: 8-10 reps x 4 sets

Day 7: Plyometrics
Same as day 4.

{

LaBeouf on his Inspiration for Getting Ripped

‘You don’t want to be standing next to Harrison Ford and not be jacked also.’

{

LaBeouf on his Indiana Jones Training

‘I have definitely not trained like this for anything in my life. I’m preparing like I’m going into battle.’

{

LaBeouf on Motivation

‘I think envy motivates a lot of people.’

Shia LaBeouf’s Supplements

Besides his protein shakes, LaBeouf is keeping the rest of his supplement choices under wraps for now. So, below are supplements that can benefit anyone following a similar diet.

Protein Powder

Protein Shakes

Prepping for Indiana Jones, LaBeouf hit the protein shakes pretty hard — 3+ each day. Besides building muscle, protein helps you feel full and satisfied, and it also can help manage blood sugar.

Get it here

Weight Gainer

weight gainer

A weight gainer is useful for those who struggle to get enough calories to grow muscle.

Get it here

BCAA

BCAAs

Perennial favorites with bodybuilders include BCAAs and creatine, which build muscle, increase stamina, and reduce recovery time.

Get it here

vitamin B12

vitamin-B complex

As for his struggles with alcohol abuse, a supplement of vitamin-B complex can help with energy and cognition while antioxidant vitamin C repairs cell damage due to alcohol consumption.

Get it here

Magnesium

Magnesium

Magnesium supports relaxation and healthy sleep and nervous system functioning while zinc helps restore hormonal balance

Get it here

Valerian

Valerian

Valerian can relieve insomnia and Phyllanthus Niruri is an herb that detoxifies the liver.

Get it here

Omega 3 Fish Oil

omega-3s

Mucuna Pruriens restores dopamine to the brain and omega-3s are essential for healthy brain function, and they also help reduce inflammation throughout the body, making them a winner for eve-ryone.

Get it here

Shia LaBeouf’s Lifestyle

Unusual Upbringing

LaBeouf calls his parents ‘hippies’ which he says led to a pretty weird childhood. His mom was a dancer turned visual artist and clothing designer and his father was a Vietnam veteran. The family was poor and his mother supported them by selling jewelry and fabric.

Permanent Scars

LaBeouf’s father suffered from substance abuse problems and LaBeouf would sometimes attend Alcoholics Anonymous meetings with his dad. His father once pointed a gun at LaBeouf during a war flashback.

Like Father, Like Son

In 2014, LaBeouf was arrested for disorderly conduct at a night club. He voluntarily signed up for outpatient treatment for alcoholism. He had a second, similar run-in with the law in Georgia in 2017 and pleaded guilty to public intoxication. He received a $1000 fine, 1 year probation, and an order to seek treatment for his anger and substance abuse problems.

Plagiarism Problems

LaBeouf’s 2013 short film Howard Cantour.com was called out for being similar to the 2007 comic Justin M. Damiano. His graphic novels were also flagged for plagiarism. Even LaBeouf’s apology was criticized for being copied from a Yahoo! Answers post.

Indy Dreams

LaBeouf has expressed interest in being in the next Indiana Jones film. While there had been no plans to include his character, rumors are circulating about changes to the script. The film was slated to hit screens in summer 2022, but that was before the pandemic delayed filming.

{

LaBeouf on his Life

‘I go to sleep at night and I feel like I just dreamed the whole day.’

{

LaBeouf on College

‘I turned down a scholarship to Yale. The problem with college is that there’s a tendency to mistake preparation for productivity. You can prepare all you want but if you never roll the dice, you’ll never be successful.’

{

LaBeouf on his Taste in Women

‘I like dark, mysterious, even gothic-type girls. They have to have a good personality too. I’m very picky.’

{

LaBeouf on Mistakes

‘You can’t buy back your respect. You can’t buy back your career. You only get one, so I don’t want to mess that up.’

{

LaBeouf on Himself

‘I’m trying to impress myself. I have yet to do it.’

{

LaBeouf on Downtime

‘I have a hard time with free time.’

Recommended Products

Indiana Jones and the Kingdom of the Crystal Skull
Indiana Jones and the Kingdom of the Crystal Skull
Transformers
Transformers
Holes
Holes
Crystal SKull
Crystal Skull
Newsboy cap
Newsboy cap
Loc sunglasses
Loc sunglasses
Patagonia fleece
Patagonia fleece
Ugg boots
Ugg boots
Crocs
Crocs
You May Also Like:
Kamaru Usman Workout and Diet

Kamaru Usman Workout and Diet

facebooktwitteryoutubeinstagramKamaru Usman Workout And DietMMA FighterBorn: 1987Kamarudeen Usman grew up in difficult conditions in Nigeria, and his family immigrated to the US when he was 8. He began wrestling in high school, and continued into college, placing in...

Shay Mitchell Workout and Diet

Shay Mitchell Workout and Diet

facebooktwitteryoutubeinstagramShay Mitchell Workout And DietActressBorn: 1987Shay Mitchell is Canadian. She began modeling as a teenager, and studied acting after high school. Mitchell landed cameos on tv shows including Degrassi: The Next Generation and Rookie Blue...

Tony Ferguson Workout and Diet

Tony Ferguson Workout and Diet

facebooktwitteryoutubeinstagramTony FergusonMMA FighterBorn: 1984Anthony Ferguson was born in California and grew up in Michigan. He was a 3-sport athlete in high school: baseball, football and wrestling. Ferguson was on the 2000 Division 8 state football team that...

Rachel Bilson Workout and Diet

Rachel Bilson Workout and Diet

facebooktwitteryoutubeinstagramRachel Bilson Workout and dietActressBorn: 1981A Los Angeles native, Rachel Bilson is part of a show biz family. Her father advised her to go into acting and she started off doing commercials. Bilson's screen debut came in 2003 with The...

Cara Delevingne Workout and Diet

Cara Delevingne Workout and Diet

facebooktwitteryoutubeinstagramCara Delevingne Workout And DietModelBorn: 1992Cara Delevingne is from London. Her first modeling job was at age 10 for Vogue Italia. She walked her first catwalk in 2011 at London Fashion Week for Burberry. Delevingne won Model of the...

Emilia Clarke Workout and Diet

Emilia Clarke Workout and Diet

facebooktwitteryoutubeinstagramEmilia Clarke Workout And DietActressBorn: 1986From England, Emilia Clarke was always interested in acting. She attended boarding schools where she performed in school productions. After graduating from the Drama Centre London in 2009,...