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If Your Attempts to Get Jacked Have Been Plateaued Ever Since College, Then Read This Post

BodyTech protein powder teamed up with me to challenge myself and you guys to transform my body, and to get into the kind of shape Zac Efron did for Baywatch.

I’ve been working 5 days a week going back to 2003 when I started college at UF.

My body, for the past 14 years, has stayed relatively the same. I’ve never been fat, never been super ripped, just been in “good shape”.

This year, I wanted to change all that.

I wanted to adopt a New Year’s Resolution that would actually make a difference in my life.

zac efron diet plan

Having seen previews of the workout The Rock and Zac Efron were doing, I was motivated to see if I could copy (some of) their success.

So I set out to make two changes:

  1. The actual workout I was doing (and the intensity)
  2. Incorporating more protein into my diet

I’m about 1 month into my body transformation, and have already added 5 lbs. of muscle, and doing 10% more weight in my max.


I’m definitely nowhere near where I want to be, but you can definitely see I’ve added a lot more muscle. To get to the full Zac Efron effect, I’ll need to completely cut out alcohol and pizza, and Sunday fun days, so I’ve still got a lot of work ahead of me.

But, for most of us normal guys with a life, here’s the workout that works for me and will work for you.

Here’s My New Workout

This workout is the most efficient in a three-day split: back and biceps on day 1, legs on day 2, and shoulders, chest, and arms on day 3. Make sure that you take a day of rest between each session as well so you don’t get too burnt out.

What makes this workout unique is the fact that you do two exercises back to back without stopping to rest. This will not only shorten the length of time that you have to workout each day, but it will help you burn more calories.

For each exercise, this is my rep range and rest:

  • 3 sets
  • 8-12 reps
  • 1 minute rest
  • Super-set 2 exercises together

The super-set is a big change for me, and took awhile to get used to the pace. An example of the super-set might be:

  • 12 reps of dumbbell floor raises
  • Followed immediately by 12 pull-ups
  • 1 minute rest
  • Repeat for 3 sets of each workout

By using the super-set, it introduces cardio into your workout. Initially this super-set caused my strength to diminish on the initial (and secondary) exercise, but after a month, I was stronger in both exercises and started to really see the results.

Back, Biceps, and Abs


Day 1: Straight-arm pulldown, ab wheel rollout, seated cable row, suspended row, neutral grip pullup, lat pulldown from knees, chinup, dumbbell biceps curl.

Day 2: Leg press, suspension squat jump, Swiss ball hip extension, Swiss ball leg curl, reverse walking lunge, mountain climbers on sliders, dumbbell Romanian deadlift, kick butts, unstable single-leg calf raise, suspension trainer single-leg squat hop.

Day 3: Dumbbell front raise, cross body cable raise, dumbbell floor press, pushup, incline dumbbell press, dumbbell overhead press, cable chest press, bosu plyo pushup, single-arm pushdown, single-arm curl.

Here’s My New Diet

include image or smoothie

Breakfast: Smoothie

  • 1 scoop protein powder (Bodytech)
  • 10 frozen blueberries
  • 4 dry walnuts
  • 1/2 spoon raw peanut butter
  • 4 ounces unflavored almond milk
  • 4 dashes cinnamon
  • 5 bunches dinosaur kale

Lunch: Salad with lean protein

This alternates based on what week it is.

  • Salad with steak
  • Salad with chicken
  • Salad with salmon

Snack: Lean jerky

Dinner: Lean protein with green vegetables

  • Chicken with broccoli
  • Salmon with asparagus
  • Steak with snap peas

To get the lean meats, I hit up the grocery deli and buy their salmon, chicken or steak filets and store them in the fridge. Just pop them in the microwave and its the perfect and easiest way to get the healthy meals.

Why BodyTech Protein Powder Is My Goto


The biggest change I’ve made to my diet is the smoothie for breakfast. I chose BodyTech protein powder for this reason:

Not only does it taste great, but it has the same major ingredients as most expensive protein powders at a fraction of the price. It mixes well too, without any clumps. For those of you familiar with protein powder smoothies, you probably know that this is a big concern. No one wants to drink their morning smoothie while struggling to get chunks of powder through their straw.

Each serving has 1.5g fat and 4g carbs (1g sugar), so it’s comparable to most “big name” protein powders on the market right now.

The quality is the same as the major brands and the prices are much cheaper because BodyTech is the in-house brand from Vitamin Shoppe which means they don’t have to spend money on marketing, and instead pass on the savings to us (how nice of them).

I use vanilla, but they also have red velvet and mocha, both which come out awesome.

BodyTech has the best proteins for the best price.

This is a post written by me on behalf of BodyTech. The opinions and text are all mine.

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