Charismatic Shia LaBeouf started out playing a bratty kid brother on the hit Disney Channel show, Even Steven’s. Now, he is considered one of Tinseltown’s brightest stars, with big movie roles in blockbuster hits such as Transformers, Wall Street: Money Never Sleeps and Indiana Jones. And as his status rose to the Hollywood A-list, so did his lanky 5 foot 9 frame to a seriously buff and ripped physique.
"I totally changed my diet to protein and carb heavy. You wouldn’t want to stand up next to Harrison Ford and not be jacked also, I mean the guy is in premium shape." He says. "I drink protein shakes a lot, like three to four times a day, and I run a lot too– To get rid of the bad carbs."
Shia LaBeouf’s diet involves eating 6 meals per day that includes breakfast, lunch, and dinner with three protein shakes in between meals. He consumes high-protein meals together with moderate amounts of carbohydrates and limited amount of fats.
An example of Shia LaBeouf’s diet plan on a typical day includes the following:
- Breakfast: egg whites and oatmeal
- Mid-morning snacks: protein shake
- Lunch: chicken and pasta
- Mid-afternoon snacks: protein shake
- Dinner: steak with a baked potato and broccoli
- Night time: protein shake
Although Shia LaBeouf’s diet involves consuming high caloric meals, he needs this to help in building his muscles plus the fact that he works out three hours in a day.
On the other hand, Shia LaBeouf’s exercise routine is done 7 times in a week without rest days. To gain large muscles, he does heavy weight lifting with sets of 8-10 repetitions. He usually concentrates on one muscle group per day for five days then allots the two remaining days to do plyometrics.
Furthermore, he concentrates on compound exercises whenever he does weight lifting to stimulate the muscles to grow compared to the results of isolated exercises. Some examples of compound exercises are bench press for the chest and squats for the legs.
Another activity part of Shia LaBeouf’s exercise routine is doing cardio exercises particularly in the form of running for about an hour every day before he does his two hours of strength training. The primary purpose of doing such is to boost up his metabolism.