Taylor Lautner

Taylor Lautner

Actor
Born: 1992

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.

Known For:

Taylor Lautner’s Diet

Summary

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.

Estimated Macros

  • Medium Carb 30% 30%
  • Medium Fat 30% 30%
  • High Protein 60% 60%

Diet Details

\

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.

\

The Formula

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.

\

Reverse Cheating

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

R

Eggs

R

Red Meat

R

Poultry

R

Seafood

R

Vegetables

R

Beans

R

Fruit

R

Olive Oil

R

Nuts

R

Steel-cut Oats

R

Protein Shakes

R

Water

What to Avoid

Q

Alcohol

Q

Drugs

Q

Refined Sugar

Q

Trans Fats

Q

Hydrogenated Oils

Q

Junk Food

Q

Processed Foods

Q

Empty-calorie Foods

{

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

Weekly 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.

Multidirectional Talent

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.

Exercise Style

Z

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.

Reverse crunch
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.

Prone Cobra
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 youre 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.

Protein Powder

protein

Protein is a good bet seeing how fast Lautner made his gains.

Get it here

Multivitamin

multivitamin

Although he eats a lot, a multivitamin is never a bad idea to be sure to get the essentials.

Get it here

green supplement

greens supplement

Lautner had a trainer, so he probably ate his veggies, but if you don’t get as many as you should, a greens supplement.

Get it here

probiotics

probiotics

You can only use the foods that you absorb and probiotics can help.

Get it here

Vitamin D

Vitamin D

Vitamin D is essential for a lot of reasons including muscle gains, and even those who live in sunny locations often do not get enough.

Get it here

Calcium

Vitamin D3

Everyone knows the importance of calcium for strong bones, but it is also needed for smooth muscle contraction.

Get it here

Omega 3 Fish Oil

omega-3s

Also important if you’re working out like a beast are omega-3s. They reduce inflammation, keep your joints working smoothly and boost mood.
Get it here

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.

Teeth

Lautner was voted ‘Best Smile’ in junior high. He has traded on his looks, but prefers to be acknowledged for his acting skills.

Serious Commute

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.

Iconic Idols

Lautner says he admires Tom Cruise, Denzel Washington, Brad Pitt and Matt Damon. His celebrity crush is Jessica Alba.

No Syndromes

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.

Giving Back

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”

Recommended Products

Karate gi

Karate gi

Resistance bands
Resistance Bands
Swiss Ball
Swiss Ball
Dumbbells
Dumbbells
Pull up bar
Pull-up Bar
Twilight
Twilight
Scream Queens
Scream Queens
Abduction

Abduction

You May Also Like:
Scott Adkins

Scott Adkins

facebooktwitteryoutubeinstagramScott AdkinsActor Born: 1976From England, Scott Adkins became interested in martial arts when he was 10 years old. After being robbed when he was 13, his enthusiasm for self-defense grew and he started studying tae kwon do. At 16, he...

Dominic Purcell

Dominic Purcell

facebooktwitteryoutubeinstagramDominic PurcellActor Born: 1970Dominic Purcell was born in England but moved to Australia when he was 2. He attended the Australian Theatre for Young People and then the Western Australian Academy of Performing Arts where Hugh Jackman...

David Harbour

David Harbour

facebooktwitteryoutubeinstagramDavid HarbourActor Born: 1975David K Harbour grew up in a suburb of New York City. His first professional acting gig was on Broadway in a revival of The Rainmaker in 1999. He then found small roles on Law & Order and a recurring role...

Evangeline Lilly

Evangeline Lilly

facebooktwitteryoutubeinstagramEvangeline LillyActress Born: 1979From Alberta, Canada, Nicole Evangeline Lilly is the middle of 3 girls. In high school, she played soccer and was a member of the student council. She grew up Christian and had an interest in...

Alicia Vikander

Alicia Vikander

facebooktwitteryoutubeinstagramAlicia VikanderComedian, Martial Artist, and Commentator Born: 1967 Alicia Vikander is from Sweden. Her parents divorced when she was a baby and she was raised mostly by her single mom who was also an actress. Vikander began acting at...

David Bautista

David Bautista

facebooktwitteryoutubeinstagramDavid BautistaActorBorn: 1969David Bautista was born in the Washington, DC suburb of Arlington, Virginia. He had a rough childhood and was living on his own by age 17. Bautista worked as a nightclub bouncer until he was arrested for a...

Pin It on Pinterest

Share This