Zac's Cutting Diet Plan: Lean Protein

Zac Efron’s Physique Statistics
The real reason he looks so damn good is because he has a natural amount of muscle for his frame,
while also being extremely lean.
Height: 5 foot 9 inches (175 cm).

Weight: 73 – 75kg (160 – 165 lbs).
Chest Circumference: 41” (estimated)
Arms Circumference: 38cm (15″)
Waist Circumference: 74cm (29”)
Zac’s Cutting Diet Plan

Lean Protein
There are many arguments when it comes to protein consumption, especially

over how many grams you need for kilogram of body weight. However, one
thing we can all agree on, is that protein is important – whether you’re aiming
to cut fat or gain muscle mass.
Zac focused mainly on losing body fat, so he made sure to consume a variety
of lean protein in his diet.
Here are his sources of lean protein:
o Chicken Breast – This is probably the most popular choice of lean

protein for bodybuilders and athletes. From Nandos to KFC, chicken is
loved by everyone worldwide – and with around 55g protein per breast,
it’s a cost-effective way to reach your protein macros for the day.
o Turkey Breast – The less popular brother of chicken that comes out at
Christmas. This is an even more cost-effective option, but it’s definitely
the less popular sibling in the poultry family.
o Pork Tenderloin – This might be surprising, as pork isn’t known for
being the leanest meat. However, Pork Tenderloin is equally as lean as
chicken (just don’t buy preseasoned loins as they contain huge amounts
of sodium and preservatives).
o Egg Whites – Another staple for bodybuilders and athletes. They’re
easy to consume and tasty when scrambled.
o Salmon – Packed with Omega 3, this is a great source of protein to
include in your diet; and it helps mix things up when you’re getting sick
of chicken.
Whole Grain Carbohydrates
We realize this is going to spark the “is white bread better than brown bread”
debate – but remember this is Zac’s diet, not ours!
However, we can see why Zac chooses whole grain carbohydrate sources;
they’re usually more nutritious than their white counterparts and don’t spike
your insulin levels as much.
Here are Zac’s sources of carbs:

o Brown Rice – This might not be as tasty as white rice, but this complex
carb keeps you away from the dreaded insulin spikes that refined flour
or sugar can cause.
o Quinoa – Not the most popular carb. But as it’s a complete protein, it’s
one of the most nutritious sources here.
o Oats – Like with brown rice, oats digest slower; meaning you’ll
experience a steady release of energy, rather than a big spike.
Healthy Fats
Fats have gotten a bad reputation for increasing cholesterol levels and
increasing the risk of heart disease. However, it’s important to know that
there’s a difference between healthy fats and saturated fats.
To save time here, all you need to know is that saturated fats is the one to
avoid. Zac often uses healthy fats as snacks between meals, as you’ll see that
they’re the most transportable foods on this list.
Here’s Zac’s sources of healthy fats:
o Nuts – It’s always wise to eat these in small amounts (as they calorie
dense), but nuts can help increase your fiber and healthy fat intake.
Ultimately, this helps you complete a balanced diet that will help you get
shredded.
o Seeds – Not one of our favorite foods, seeds (such as pumpkin seeds)
are also rich in fiber. But similarly to nuts, we recommend eating these
in moderation due to them being calorie-dense too.
o Avocados – This has hit the spotlight recently for being loved by the
millennials. It’s now found on everything, from toast to the more popular
burrito; but it’s also rich in Omega-3 fatty acids too.
Fruit
Fruits can help you complete a balanced diet, and are also rich in vitamins.
However, remember to consume these in moderation (as they’re basically
sugar and carbohydrates).
For this reason, fruit can be useful when consumed before a workout – to give
you a quick spike in energy.
Here’s Zac’s sources of fruit:
o Apples – A great source of fiber, apples are one of the most popular
fruits out there.
o Pears – Not as commonly seen as apples, pears are rich in fiber and
electrolytes (which help you stay hydrated throughout your day).
o Berries – These are popular in smoothies and contain many vitamins.
However, consume these in moderation as they’re high in sugar.

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Zac Efron’s Physique Statistics

Height: 5 foot 9 inches (175 cm).

Zac’s Cutting Diet Plan

There are many arguments when it comes to protein consumption, especially

Here are his sources of lean protein:

o Chicken Breast – This is probably the most popular choice of lean

Whole Grain Carbohydrates

Here are Zac’s sources of carbs:

Here’s Zac’s sources of healthy fats:

Here’s Zac’s sources of fruit:

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