This is what Zac Efron ate to get to 5% body fat

If you’re in a movie opposite The Rock, you’ve got to keep up and that’s exactly what Zac Efron did.

The Rock’s example

The 28-year-old actor trained like crazy for the role and recently challenged the WWE superstar in a series of beach exercises. Zac Efron talked to Men's Fitness about how he worked out to get in shape for the film.

Efron told the American magazine how he was changing the way he strengthens himself according to the roles he works on: ‘The more you learn, the more your exercises evolve and change. A few years ago, I was trained by a soldier. I slowly changed my training sessions to include much more plyometrics and isometry. I stretch most of the time these days. Cardio is good too. I do a lot of cardio.’

An organic diet

His diet was very strict, as expected. Unfortunately, there is no shortcut or magic pill to get these kinds of results. Just a slimming diet and more difficult workouts: ‘Lately, the most important thing I've learned in terms of diet is to stay away from processed foods and stay as natural as possible,’ he told the magazine.

Zac explained that he is avoiding non-organic food and chemicals - and is making a real effort to find out more about where his food comes from. His nutrition, plus his workouts and lucky genetics have allowed him to reach 5% body fat in just 12 weeks.

His trainer, Patrick Murphy, has set up a complete diet, exclusively organic for more than 12 weeks. Murphy said the star must drink at least three litres of water a day and supplement with protein. Although he did not reveal the specificities of Efron's diet, he said that his proteins, fats and carbohydrates were modified every two weeks.

Take a look at the video above for more on the specific diet Zac followed for his Baywatch body...