Stephen Lang Workout and Diet


Born: 1952

Stephen Lang is a native of New York City. He graduated a year early from high school and earned a degree in English from Swarthmore College in 1973. Lang’s first Broadway role came in 1984 playing the lead of Loman in a revival of Death of a Salesman. He then reprised the role for tv in 1985. Other acting credits include Manhunter, Crime Story, Babe Ruth, and Avatar, as well as the newest Avatar. Lang was co-artistic director of the Actors Studio from 2004-’06. He has been married to wife Kristina Watson since 1980 and they have 4 children. He has tens of thousands of followers on social media. Lang is 5 feet, 10 inches tall and weighs about 155 lbs.

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Stephen Lang’s Diet

Diet Summary

Now 70, Lang is still in impressive shape. He accomplishes this through discipline in the kitchen and at the gym. Lang begins his day with coffee in the early morning before hitting the gym in his basement. He eats clean as a rule, and has three meals a day along with a healthy snack or two. He focuses on protein, has plenty of veggies, only eats whole carbs that contain fiber and other nutrients, and drinks plenty of water every day. His staples are things like oatmeal, eggs, lean animal protein, rice, and protein powder. Water is his secret weapon to combat hunger pangs.

Estimated Macros

High Protein

Medium Fat

Medium Carb

Diet Details

Cooking Skills Matter

Lang says everyone in his house can cook. His wife and daughters are excellent cooks and he is a decent one.

Water: The Natural Appetite Suppressant

Lang recommends drinking plenty of water each day not only for hydration but also to curb hunger.

Two Sides of Salmon

Lang says that while a salmon filet is a popular health food, he doesn’t love it, although he’s crazy about smoked salmon (lox).

Cider Base

Lang uses natural apple cider as a base ingredient for many of his health shakes.

Comfort Food Fave

Lang’s top pick for comfort food is his wife’s spaghetti bolognese, which he says is incomparably good.

Damage Control

Lang is not a fan of cheat meals, but he understand that sometimes we all want a little indulgence. He says the most important thing is to get back on track at the very next meal.

The Secret to Good Health

Lang says that many years ago, Dustin Hoffman recommended he eat garlic as the best way to be healthy. Lang took him up on the advice and agrees that it works.

What to Eat

  • Oatmeal
  • Apples
  • Bananas
  • Eggs
  • Greek yogurt
  • Poultry
  • Lean ground beef
  • Fish
  • Vegetables
  • Apples
  • Rice
  • Sweet potatoes
  • Legumes
  • Almond milk
  • Coconut oil
  • Peanut butter
  • Whey protein
  • Feta cheese
  • Apple cider
  • Hot sauce
  • Garlic
  • Water

What to Avoid

  • Added sugar
  • Processed food
  • Junk food
  • Fast food
  • Chemical additives
  • Artificial ingredients

Lang on home cooking

Everyone in this family is an excellent cook.

Lang on feta cheese

We sorta have a feta fetish.

Lang on his least favorite food

I don’t have a passionate love for salmon…On the other hand, I love smoked salmon and lox.

Lang on his wife’s bolognese sauce

There’s nothing like it on the planet.

Lang on diet advice

Dustin [Hoffman] told me to eat as much garlic as possible.

Lang on maintaining a healthy diet

At my age, it’s easier to keep weight off than it is to take it off.

Stephen Lang’s Workout Routine

Workout Routine

Lean & Keen

Lang dropped 20 lbs. and is now a lean 155 lbs. He says he prefers being this size as it has added to his flexibility.

No Comparisons

Lang says it’s a waste of time and energy to compare your current self against your younger self. He focuses on being as strong as he can be right now.

Pro Inspo

Lang works out with people his own age who know even more about fitness than he does as inspiration and to keep learning.

Rise & Shine

Lang is often up at 4 am to get his workout in. He likes boosting his metabolism first thing, setting himself up to burn calories all day. He varies his workouts between yoga, strength training, and karate.

Strength Training

Lang has a small, no-nonsense set-up in his basement where he can pump iron any time.

Karate King

Lang regularly practices karate for overall fitness, and physical and mental agility.

Yoga for Strength & Flexibility

Lang says that while he was big and strong while filming the first Avatar, he was also brittle, and yoga was a lifesaver that made him both strong and flexible.

Hardest Training

Lang says the hardest thing he did for Avatar was the underwater training. The parcours and movement training was no joke either.

Tune In to Avoid Injury

Once upon a time, Lang worked out no matter how tired he was. These days, if he feels the need for a day off, he takes it.

Exercise Style

A Stephen Lang Routine

Bikram yoga
Strength training
Take recovery days as needed.

Lang on staying fit

I regard it as part of my job.

Lang on fitness & age

I’m not as strong as I was. And I accept that, and it’s cool. But I want to be as strong as I can be.

Lang on strength training

I don’t lift nearly as heavy as I did when I was younger.

Lang on yoga

Yoga saved my life quite literally.

Lang on his priorities

At this point in my life, what is important to me is flexibility, stamina, and strength.

Lang’s advice on fitness

I’ve been doing weight training for many, many years, and you add to that a good dose of cardio, don’t overindulge, and you can do all right.

Stephen Lang’s Supplements

Protein Powder

Whey Protein

Lang drinks whey protein shakes daily to build and maintain muscle, curb hunger, and speed recovery.



Lang eats garlic on a regular basis for its many health-boosting properties including strengthening the immune system, reducing cholesterol and high blood pressure, and it’s also good for your gums.



Lang eats clean, but he still takes a multivitamin as an insurance policy.



Lang supplements with BCAAs each day. Branched-chain amino acids are a top pick for athletes because they build and maintain muscle and reduce recovery time.



Another one of Lang’s daily go-tos is glutamine to improve muscle synthesis and reduce muscle wasting.

Pre Workout


Lang takes a preworkout before hitting the gym to boost energy and performance and delay fatigue.

Stephen Lang’s Lifestyle

The Secret to Energy: Napping

Lang says that while most Americans consider naps to be a sign of laziness, he thinks they’re great for boosting energy.

A-List Roomies

Before buying his own house, Lang once shared a house in Santa Monica with actor Billy Campbell.

Like Fine Wine

Lang is always challenging himself to improve in every area of his life, physically and professionally. He says far from being past his prime, he has only gotten better with age.

Fantasy Workout

Lang says that if he could train with anyone in the world, dead or alive, he’d pick Babe Ruth.

All in the Family

Lang’s son Noah is a film producer and writer. The two have worked together on films, including The Monkey’s Paw and Sun Belt Express.

No Free Ride

Lang’s father was a successful entrepreneur and philanthropist, but he wanted his children to have to earn their way in life and so he gave most of his money away.

No Tats

Lang says that while he flirted with the idea of getting a tattoo for his 70th birthday, he decided against it because permanent marks on the skin aren’t ideal for actors. If he had to get one, it’d be the masks of Thespis, and he’d put it on his heart.

Lang on naps

In America, we deride naps. We think it means we’re lazy. But they’re very revitalizing. Just let the engine cool off.

Lang on his career

We’ve all got [the ability to act.] I am just fortunate enough that, beyond the age of 11, it’s what I do professionally.

Lang on his acting skill

I don’t think there is a role that I did 20 years ago that I couldn’t do better now.

Lang on Avatar

I’ll always be very proud that I was a part of it.

Lang on tattoos

For an actor, tattoos are a bit of a pain in the neck.

Lang on acting

Acting is a fantastic thing, and it’s my life, but writing is also part of me.

Lang on training with his idol, Babe Ruth

It’d be a great workout and then a good lunch.

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