Zac Efron is currently filming the Baywatch movie, which is also starring The Rock.

The reboot sees Efron set to play Matt Brody, a character portrayed by David Charvet in the 90’s TV series, while Dwayne replaces David Hasselhoff as Mitch Buchannon.

Anyone who remembers the television series from the 90’s will remember it for 2 things;

  1. Extreme cheesiness
  2. A cast who were in extremely good shape. (and Pamela Anderson)


If you spent the most of your day in a bikini or a pair of lifeguard shorts, you would probably make damned sure you were in great shape also.

Last week Efron tweeted a snap of what his diet consisted of for the movie.

“9 days of absolutely zero carbs & sugar. Only organic grass fed/free range protein and organic leafy greens.

Coming from some of the celebrity diets I have seen, it isn’t the worst of them.

A high protein and low carb diet, can help with weight loss and also help maintain muscle mass, but as with any diet, you have to know the full story.

However, he doesn’t give any context as to whether this was his entire diet throughout his training for the part.

If you have seen the photos that were released last week, he is in phenomenal shape, and is extremely lean.

But I would suspect that his ‘diet’ was more of a depletion for the shooting of the main scene where he is topless throughout completing a ‘Ninja Warrior’ style obstacle course.

For those of you that don’t know, a depletion is what bodybuilders have used for years to dump the remaining water and muscle glycogen, before stepping on stage.

It usually involves several days of something like what Efron posted with a refeed, increase in calories and carbs, the day before stepping on stage to fill the muscles again.

Efron also posted up a Cheat Meal that he consumed after the 9 days.

#Cheatday! Devoured a steak, 4 side potatoes/veggies, mac-n-cheese, 3 desserts, bread/butter, brick o cheese & caviar”


After he posted these up last week, the media did what the media always do.

The released several articles revolving around his diet.

As usual, they labelled it as his sole diet and as I mentioned above, without the full context it is hard to say that this 128-character tweet was his sole diet for the entire shoot.

The cheat meal is something that can also cause some problems for those who do not understand them properly.

If you take what he is eating and you plug this model into a male who is overweight, you may get some initial weight loss.

However, it would be very foolish to think that they would end up with a physique like Efron’s.

It also could be counterproductive if not used correctly.

I used to use Cheat Meals when I first started out training people.

They were great for psychological and physiological breaks from dieting.

However, for some, the cheat meal ended up becoming an all you can eat binge, which ended up in the person taking in thousands of calories over the course of an evening.

The result of this was zero weight loss due to them cancelling out whatever calorie deficit they had created during the week.

Controlled refeeds or free meals can work, but they have to be controlled, both in calories and in macronutrients (Protein, Carbs and fats).

A binge simply doesn’t work.

On top of this, his tweet, gives zero context as to his training regime.

His diet and training was supposedly set out for him by The Rock.


If you follow the Rocks Instagram account, he doesn’t do anything by halves.

He trains every day and sometimes twice per day depending on his role.

This is an important point when you are looking at how Efron ate as a whole.

If he was training Daily and twice per day on certain days, his calorie expenditure would be huge.

His cheat meals, wouldn’t have the same effect on his physique as they would to someone who was training 2-3 days per week and attempting the same diet plan.

The media loves to post about celebrity diets.

It garners attention, sells magazines and gets clicks on their websites.

The problem with this, is that for the majority of them, celebrity diets are extreme, irresponsible and excessive.

If we look at it as a whole, the celebrity is getting paid millions of dollars to look a certain way on screen.  They are willing to do whatever it takes to look the way the director wants them to look for those scenes.

We, however are not getting paid millions of dollars.

The way we want to look is not for a single scene in a movie or magazine cover, it is for day to day life.

Unfortunately, day to day life comes with day to day problems.

Trying to emulate a diet of a celebrity, who has nothing else to do but follow the plan, will be fruitless.

Their job relays on it, ours does not.

Theirs is for a certain scene.

Ours is for life.

While the diet Efron used may not be the worst one I have seen in regards to celebrity diets, using it for yourself without having it structured to you and your needs may not get you the results you are after.

It may not get you any results at all.

Setting up nutrition for someone is an individual process.

Please don’t get caught up in the hype surrounding the latest celebrity diet craze, they never live up to the hype.

If you have any question on this article or on getting a tailored program based on your starting point, please contact me through the link below.


Last week I was asked about a post on Roz Purcell’s book, ‘Natural Born Feeder’.

The post was about a cheesecake that was “finally a healthy alternative that is actually good for you”.

The idea behind this was that it was lower in carbohydrates than most cheesecakes and it had more protein, so it was better than a generic homemade one.

However, this ‘healthy’ alternative came in at almost 6200 calories.

The base alone had almost 4000 calories due to the amount of nuts in it.

If you cut it into 12 slices you were still getting over 500 calories per slice.

In a Tesco brand Strawberry cheesecake, you are getting 1250 calories per 500g cheesecake.

Joe Wicks is another person who keeps creeping up in online forums.

Joe and his message isn’t all bad, and better than some of the posts that I see out there.

However, Joe’s philosophy seems to be that if you are eating healthy fats in your diet, your body will burn more calories and burn more fat.

This simply isn’t true.

In his ‘Lean in 15’ book, one of Joe’s recipes comes in at a whopping 1200 calories and it is down as a single serving.

That is the daily calorie allowance for a small female looking for weight loss.

It is half of the daily calories I was on while dieting last year.

But there is no calorie count in any of the recipes in either of these books.

You, as you should, trust that the author has researched the ingredients and is putting you in the best possible place for your health and weight.

Unfortunately, in both of these cases, they did not.

There is an ongoing idea within differing communities online that if your diet is low in carbs or in any way ‘clean eating’, then you can eat as much as you like and still burn fat.

This idea is usually backed up with before and after photos or a post about a friend who has done this and lost weight.

This unfortunately isn’t the case.

Whether you believe it or not, calories count.

At the base of any weight loss program or diet is calories                                               .The-Pyramid-Of-Nutritional-importance

If you are eating more than you are expending, you will gain

If your calorie intake matches your expenditure, you will
maintain your current weight.

If your calorie intake is lower than your expenditure,
you will lose weight.

This doesn’t change.  It doesn’t matter how you look at it or what diet program you are following. This is true for all of them.

If we look at the list of ‘healthy’ foods that are being marketed as such at the minute, the one thing that they all have in common, is they are extremely calorie dense, meaning you will be getting loads of calories for small amounts of that particular food.

Nuts, cereal bars, smoothies, gluten free foods, dried fruit, flavoured yoghurts, fruit juice, breakfast cereals, coconut oil, butter, all other oils.

That isn’t saying that these are bad for you and should be excluded from your diet, but if you are not taking the right amounts it is very easy to take in large amounts of calories from small amounts of these foods.

The picture on the right shows you
different foods that all have 200 calories.200calories

You can see at the bottom that butter and
peanut butter are very small amounts compared
to the fruit and vegetable servings at the top
of the image.

Yet butter and peanut butter are being heralded
as virtual superfoods that will help you to lose weight.

They can be added into your diet in small amounts, but if you are adding them in larger amounts, it is very easy to be taking in small amounts of food, but still be way over on your daily calorie allowance.

Fat is the ‘in-food’ at the moment.

The problem is that the information being given is not coherent enough.

It doesn’t explain that if fat is high, carbs should be lower and that eating a low carb and high fat diet doesn’t allow for binging on junk foods along with it. (That is a recipe for disaster)

Fat is extremely calorie dense.  If you have a lot of it in your diet and you are not aware of how much you are eating, you could be going over your daily calorie allowance without even realising it.

I have spoken before about using the Precision Nutrition method for measuring out portion sizes using your hand.

This is simple and easy to implement.

If you would like some recipes to go along with this, you can check out my free downloadable eBook that has 40 delicious recipes here.

I have worked out the calories in all of the recipes to make it easier for you to know what you are eating at each meal.

Eating healthy and eating for weight loss are not the same thing.

If you are currently eating what you think is healthy and wondering why you cannot lose weight, you need to reassess your food portions and remember to watch the amount of oils and dressings you are cooking with and adding to foods.
Contact me for more information through the link below.