Taylor Lautner Workout and Diet
Taylor Lautner is from Michigan. Always active, Lautner took his first karate class at age 6, earned his first black belt at age 8 and won several junior world championships. In middle school, Lautner juggled baseball, football, jazz and hip-hop dance along with acting and in 2002, his family moved to California to support his acting career. Lautner appeared in small roles and tv commercials, and has done voice-overs in animated series such as What’s New, Scooby-Doo?, but he is best known for playing Jacob in the Twilight Saga, for which he won several awards including Teen Choice and People’s Choice. He was the highest paid teen Hollywood actor in 2010. Lautner is considered to be a sex symbol and ranked on many ‘Hot’ lists, including earning the #1 spot on Access Hollywood’s ‘Top 5 Abs’ in 2010. He is not a big fan of social media but still has millions of followers. Lautner is 5 feet 9 inches tall and weighs about 170 lbs.
Taylor Lautner’s Diet
In just 1 year, Lautner transformed his body by packing on 30 lbs. of muscle onto his skinny 140-lb. frame. He worked with a trainer and carefully calibrated his macros, following a strict formula with specific targets for protein, fat and carbs. Even though he ate every couple of hours, he still struggled to gain, so his trainer told him to eat anything he wanted. His body fat was quite low at the time, below 10%, and so he could get away with some less-than-ideal foods. Lautner still makes sure to drink plenty of water to stay hydrated during his intensive workouts.
- Medium Carb 30% 30%
- Medium Fat 30% 30%
- High Protein 60% 60%
Just Eat It
Lautner is one of the lucky few who burn calories like they’re going out of style. But, he was working out very hard. As a result, he was ordered to eat anything he could get his hands on.
To gain muscle, use this formula: goal weight x (weekly workout hours + 9.5) = total daily calories. So if your goal weight is 190 and you work out 3 hours a week, that’s 190 x (3+9.5) = 2,375 calories.
Break It Down
To figure out your macros, use this formula. Goal weight = grams of protein. Half of your goal weight = grams of fat. The rest is carbs. Carbs and protein contain 4 calories per gram and fat contains 9. Using our example, 190g protein x 4 = 760 and 95g fat x 9 = 855. Together that makes 1615 calories. Subtract from 2375 to get 760. Divide that by 4 = 190 grams of carbs.
Even It Out
Lautner’s trainer suggests breaking your total allotment of macros down into equal portions. He says it doesn’t matter if you eat 3 meals or 6 so long as you stick to your plan.
Lautner had to eat every 2 hours. If he ‘cheated’ by not eating, he said it was instantly obvious that he had lost weight. We should all be so lucky. His faves are Chinese, Mexican, and cake batter ice cream.
What to Eat
What to Avoid
Lautner on his Diet
‘The day I finished Twilight, I came home and started bulking up.’
Lautner on His Impressive Gains
‘For New Moon, I’m 30 pounds heavier than I was in Twilight.’
Lautner on Diet vs Exercise
‘The actual getting into the gym and working out process was easier, but the eating was harder. I had to eat every 2 hours. At one point, my trainer said, “Put anything in your mouth…I just need to get calories in you.”’
Taylor Lautner’s Fitness Routine
Taste the Weight
Lautner’s trainer had him do a few reps with a weight that was about 40% above his usual to accustom his body to heavier loads.
Diversify the Reps
Lautner is always switching up the number of reps and the amount of weight he lifts. Research shows that changing things around improves strength.
Tie One On
Lautner ties big rubber bands to the bar or dumbbell he’s lifting to increase tension and recruit more muscle fibers.
Go Slow on the Cardio
Lautner says he was hitting the gym so hard, he actually started to lose weight, which was the opposite of what he wanted. If you’re looking to make gains, keep the cardio under 20 minutes.
Respect the Abs
Lautner’s trainer says a lot of people make the mistake of overworking the abs. The best way to develop a 6-pack is to give them a day of rest too. Lautner only does targeted ab work 3 days a week.
Because Lautner does a lot of his own stunts, he needs to be able to explode in any direction, and so he performs side-to-side exercises in addition to forward and backward ones.
A Taylor Lautner Abs Routine
Swiss Ball Pike
In pushup position, rest shins on Swiss ball. Without bending knees, roll the ball toward you by raising hips. Pause and return to starting position. Do 8-12 reps x 3-4 sets.
Lie face up on floor, palms down. Bend knees and hips at 90º. Raise hips off floor, crunching inward. Pause, then lower legs until heels touch floor. Do 15 reps x 3 sets.
Swiss ball leg curl
Lie on floor, calves on Swiss ball, arms at sides. Squeeze glutes to raise hips to form straight line from shoulders to ankles. Pause, then bend legs to roll ball toward your glutes. Straighten legs to roll away from you, then lower body to floor. Do 10-12 reps x 3-4 sets.
Hanging leg raises
Hang from chin up bar, shoulder-width grip with feet together, knees slightly bent. Bend knees raise hips and lift thighs toward chest. Pause the lower legs with control back to starting position. Do 8-12 reps x 3-4 sets.
Lie face down, legs straight, arms at sides, palms down. Con-tract glutes and back muscles to raise head, chest, arms & legs off floor. Rotate arms so thumbs point up. Hips should be only part touching the floor. Hold for 60 sec. Rest 1 min. Repeat 3x.
Lautner on his Twilight Regimen
‘I was in the gym 5 days a week, 2 hours a day. At one point, I was going 7 days straight.’
Lautner on Cardio
‘I was exercising so hard that I began to lose weight.’
Lautner’s Trainer on Proper Training
‘If you’re trying to gain lean mass, focus on weight lifting with the proper technique and the right plan.’
Lautner’s Trainer on Lifting Heavy
‘It’s critical that your spotter be strong enough to lift the weight back up by himself.’ Martial arts are a vehicle for developing your human potential.
Taylor Lautner’s Supplements
Lautner is keeping quiet about supplements, so below are supplements that can benefit anyone following a similar diet.
Although he eats a lot, a multivitamin is never a bad idea to be sure to get the essentials.
Lautner had a trainer, so he probably ate his veggies, but if you don’t get as many as you should, a greens supplement.
Everyone knows the importance of calcium for strong bones, but it is also needed for smooth muscle contraction.
Taylor Lautner’s Lifestyle
Sleep: An Essential Part of the Equation
Lautner’s triad is eat, train and sleep. Each part is as important as the other two, and rest is essential to having a ripped bod.
Lautner was voted ‘Best Smile’ in junior high. He has traded on his looks, but prefers to be acknowledged for his acting skills.
Friend and founder of Xtreme Martial Arts Michael Chaturantabut (aka Mike Chat) suggested Lautner try acting. For several years he flew back and forth between Grand Rapids, Michigan and LA for tryouts and gigs, sometimes going straight back to school.
Following an interview in which Lautner bounced his knee, he was told he had restless leg syndrome. He says that’s not true and that it’s just a habit.
Reality Check, Please
Lautner says he avoids reading about himself online due to the endless rumors and lies the internet contains.
Lautner created a handmade New Moon Team Jacob messenger bag, and donated the proceeds to The Children’s Place and Books for Kids Foundation to build libraries, partner with literacy programs and donate books.
Lautner on Recovery
‘If you constantly pound your muscles, they’ll never have time to repair.’
Lautner on Fame
‘There’s some things you just have to live with, like 12 cars camping outside your house.’
Lautner on Normalcy
‘The think I love is that my home life hasn’t changed. I still help out with the garbage. I still help out with the lawn.’
Lautner on the Downside of His Job
‘You show up in Paris…and then you leave the next morning…I tell people I’ve been just about everywhere but I’ve seen nothing.’
Lautner on Casual Diagnoses
‘I bounce my knees, but I do not have restless leg syndrome…I do not have any syndrome.’
Lautner on Himself, Take I
‘I don’t want to become known as just a body.’
Lautner on Himself, Take II
‘Lautner on Himself, Take II”