Stephen Lang Workout Routine and Diet Plan

The American actor, screenwriter, and playwright Stephen Lang has had a successful career on stage and screen. He was born on July 11, 1952. As an actor, he has starred in few major motion pictures including Manhunter (1986), Gettysburg, Tombstone (both 1993), Gods and Generals (2003), Public Enemies (2009), and Don’t Breathe (2016). As well as having played the title role in several movie roles, he has also appeared on Broadway numerous times, including receiving a Tony nomination for his role in The Speed of Darkness and winning the Saturn Award for Best Supporting Actor in James Cameron’s Avatar (2009). As a co-artistic director of the Actors Studio, he served between 2004 and 2006.

Stephen Lang

In this article, we will discuss all that there is about Stephen Lang and his workout routine. We have also included his diet plan and all that revolves around his health. He is quite a consistent man who makes sure that he is getting the best. Thus before we move on to his plan, here are his statistics in the next section.

 Stephen Lang Body Statistics

  • Birth Year: 1952
  • Birth Date: July 11
  • Height: 5 ft 10½ in or 179 cm
  • Weight: 83 kg or 183 lbs

Stephen Lang Workout Routine

Both on stage and in film, Stephen Lang is an accomplished actor. It isn’t just the talent that makes his performances memorable, including his role as the Blind Man in last summer’s sleeper hit Don’t Breathe and the Colonel in 2009’s Avatar. He maintains tremendous physical fitness and can easily be found pushing plates at New York City’s Upper West Side Equinox. Avatar sequels are slated for four additional releases, so Lang will need to maintain his workout routine to join the ranks of Hollywood’s ripped action stars like Arnold, Sly, and Mickey Rourke.

Throughout his career, he has played a variety of soldier roles. He empathizes with military heroes. His strong interest in military history has always kept him interested, possibly because he is from a generation born after World War II. Defining military service requires qualities that are vital to the human species, such as grit, fiber, and fortitude. A play adapted and performed by Lang, in which he played eight Medal of Honor recipients, took it to a whole new level for him. Lang reflected on the history of the Medal of Honor in his performance. In this essay, the question is examined as to why one man feels the need to go above and beyond the calls of duty while others do not.

Stephen Lang

In answer to the question, he developed an interest in weight training because of a few simple reasons. A great deal of his admiration went to Jack LaLanne. Having him as a mentor helped me gain a better understanding of bodybuilding and fitness. Although he knew audiences were housewives, he liked that he was so animated. Weight training has been his hobby since he was a college student in 1969. Meditation in this sense is different from anything else. An intensely personal activity, lifting involves a lot of inner work. As much as he confesses vanity, he also admits that it is a professional issue. Taking care of himself professionally is important for him. His health becomes increasingly important as he grows older.

The training he has received has changed following his responsibilities and age. In general, he tries to maintain a bodyweight between 150 and 160 pounds because his body fat is around 10%. Having large stature was crucial for him to do The Avatar. In that exercise, he bench-pressed 250 for 190 pounds. For him, that was too much, and it didn’t help his shoulder. Following the breakdown of his shoulder, he began incorporating yoga into what he was doing. During his first year, he did so much that he did not weight train at all. Of course, he overdid it when it came to yoga. Right now, he is finding this balance between yoga and weight training. Their complementary nature allows them to work together.

Stephen Lang

His weight training also appears to be quite well structured.  His routine includes three exercises per muscle group and he does one muscle group a day. For example, if he is working his biceps, he will do a curl, a hammer curl, and a reverse curl. During the exercise, he will do 20 to 30 sets to get the muscles to work. Initially, he is heavy and drops off as he goes. During the warm-up set, he will use a moderate weight, but then will move on to his heaviest weight set. With 45 pounds each in each hand, he might start at a fairly heavyweight and then go down to a negligible one. Concentration curls could be performed at 12 1/2 pounds and try to think my way into the muscle. The intensity grows heavier if you do enough reps [laughs].

Stephen Lang

Can older guys benefit from weight training? In his own words, he says,

Work with low weights and high reps. Leave your ego in your locker. I’m not 20, but that doesn’t mean I’m not as strong and fit and energetic as I can be. I eat pretty much whatever I want but I eat consciously. I know that if I eat something bad I’m going to pay the price for it, and that helps me decide whether I’m going to eat it or not. I try to have a protein shake every day. I shove a fistful of kale into every shake. I’m on this quest to find this balance between weight training and yoga. They can be complementary.”

In addition to his physique is not a concern, he also says he has no concerns about being type-cast. His description of himself is that he’s a complete badass.  Typecasting doesn’t have to be bad, but though it might be unfair, there are worse things to be typecast than tough, old badasses. Despite playing a badass veteran in Don’t Breathe, he was also totally blind throughout the movie. The character he is playing on Into the Badlands [on AMC] is a badass assassin who is confined to a wheelchair. So he hopes he is not playing the same character as someone else with a different disability [laughs]. Despite his feelings, he does not feel he is.

That was all about the workout routine that he follows. He also adds some really cool tips and tricks in his plan which makes him stay consistent towards his goals. Thus in the next section, we will discuss his tips.

Stephen Lang Workout Tips and Tricks

Following his acceptance of the role of The Big Bad Colonel Quaritch in Avatar, Stephen Lang spent months working out, bulking up to 182 pounds with his 5’10” frame. As a result, he is now 20 pounds lighter for his new show, Terra Nova, and to appear in a new movie, Conan the Barbarian. Are you aware of this? The weight at which Lang is happiest is around 155 pounds since doing so gives him a decent balance between strength and flexibility. “You have to listen to your body and continually reevaluate your routine, making adjustments,” adds He. However, that’s far from being his sole peak-performance technique.


“At my age, it’s easier to keep weight off than it is to take it off,” Lang explains. To stay in shape, he avoids binges, and he wakes up early every day, often around 4 a.m., for a coffee and fitness routine, which sets his body up to burn calories throughout the day.

Stephen Lang


Competing against records set by your younger self is a waste of time and energy. Lang’s perspective: “I’m not as strong as I was. And I accept that, and it’s cool. But I want to be as strong as I can be.” So he goes to the gym with friends who are around his age but who are more knowledgeable about fitness than he is. He can actively improve himself today by following their example.


After long years of play, Lang found it difficult to recover from every game he played with the same group of guys. It was a frustrating experience. “A lot of guys in the game are older than me, and they’re still playing,” he remarks. Nonetheless, he realized that everyone ages differently, which is why each individual has to play to their own body’s strengths. To minimize his joint pain, he stopped doing aerobics and took up Bikram yoga.

Stephen Lang


In his youth, Lang thought that when he looked good, he had to work nonstop. “But now if I need a day off to recover, I take it,” he says. In addition, he doesn’t see any shame in taking naps. “In America we deride naps. We think it means we’re lazy. But they’re very revitalizing. Just let the engine cool off.”

These were all the tips and tricks that Stephen Lang follows in his daily routine while working out. Bidding them goodbye, we move on to the diet plan that he has constructed around his workout routine. For him having a balance of the two aspects of fitness is super important. We will see that in the following section.

Stephen Lang Diet Plan

Stephen Lang usually eats quite healthily and he makes sure he is on lesser cheat meals. He makes sure to add wholesome meals to his diet which would keep him fuller and provide him with quality proteins and nutrients. Thus his meals are not quite fixed but his macros are. Here is a table of what he eats in his whole day:

  • Breakfast: Starchy carbs, protein
  • Snack: Fats, protein
  • Lunch: Carbs, protein
  • Snack: Carbs, protein
  • Dinner: Fats, protein

Whenever he is leaning forward at the grocery store, he stocks up on these items:


  • old-fashioned oats
  • pre-rinsed quinoa
  • basmati rice
  • brown rice
  • sweet potatoes
  • russet potatoes
  • chickpeas
  • pumpkin puree (not pumpkin pie filling)
  • black beans


  • large eggs
  • liquid egg whites
  • Greek yogurt
  • 1% cottage cheese
  • a whole chicken
  • 99% lean ground turkey
  • medium shrimp
  • lean ground beef
  • tilapia and cod fillets
  • pork tenderloin
  • cans of tuna
  • boneless
  • skinless chicken breasts

Stephen Lang

Fruits and Veggies

  • navel oranges
  • white onions
  • broccoli
  • fresh baby spinach
  • chopped kale
  • frozen riced cauliflower
  • fresh cauliflower
  • cabbage
  • acorn squash
  • watermelon
  • cantaloupe
  • avocados
  • apples
  • zucchini
  • yellow squash
  • beefsteak tomatoes


  • coconut oil
  • whey protein powder
  • powdered stevia
  • unflavored almond milk
  • almond flour
  • powdered peanut butter,
  • low-sodium chicken broth
  • natural almond butter
  • unsweetened cocoa powder
  • jarred minced garlic

Stephen Lang

That was all about the meal plans and food items that Stephen Lang adds or removes from his diet. Besides this, he also has some tips and tricks which he follows. In the next section, we will discuss them along with other aspects to be seen.

Stephen Lang Diet Tips

Following a diet takes a lot of patience and it is not always easy. Thus Stephen Lang follows some tips to make it easier for him to stick to his diet and stay consistent. Thus in this section, we will discuss the diet tips that he gives forth. He has basic tips but it would really help amp up any diet plan!

Up Your Water Intake

Even though water tends to make you look bloated, it has so many other benefits that you need to really increase your intake if you want to succeed during a cut. In addition to combating hunger, water also helps you feel full. Even though you may consume fewer calories, drinking a few glasses of water with a smaller meal will make sure you stay full for longer.

Stephen Lang

Furthermore, since you will be more hydrated during workouts, you will be able to exert a little more energy, and ultimately burn more calories.

Third, drinking water instead of soft drinks will prevent you from adding extra calories to the already restricted calories you have allowed yourself. The main difference between water and soda is that water is a ‘free’ drink whereas sugary drinks will cost you calories that could otherwise be consumed as food.

Cook Your Own Meals

It is common for bodybuilders to become familiar with their kitchens as part of their regimen. No matter whether you are capable of mastering taste quickly or not, cooking your own food means you know exactly what is put into it. A cutting phase will allow you to avoid choosing risky food choices by bringing your own meals to work. Takeaway food provides too much salt or sugar during a cutting period and may hinder weight loss.

Stephen Lang

Avoid Catastrophizing Cheat Meals

Even with a caloric deficit, even the most seasoned bodybuilder will occasionally eat an overly indulgent cheat meal or cheat during the week because of the hard nature of eating in this way.

Having said that, you should behave differently if this does happen. Don’t become caught up in what psychologists call catastrophizing. Don’t feel bad about cheating on your diet by telling yourself, “Okay I’ll get back to my diet tomorrow / 3 days from now / next week.”  This type of thinking might result in you repeating cheat meals until you get back on track. If you’ve made a mistake, forgive yourself and return to a cutting diet.

Increase Your Calorie Deficit With Cardio

Cutting means your calorie intake is already determined and that you’re eating a deficit to lose weight. Cardio will increase your metabolic rate, and burning more calories will also maximize your results. Consequently, you will lose weight faster and also be able to make up for those days when you have overindulged and have to burn extra calories.

Increase Lean Muscle Tissue To Help Your Cut

Burning fat is also helped by building muscle. Exercises that increase lean muscle tissue include those with heavyweights, low repetitions, and those designed to build mass. This tissue boosts your metabolism, which then results in more calories burned. A lean build leads to a good cut because the more muscle you build, the better. You should forget about shrinking your body and focus instead on reshaping it.

Avoid Sugar

Even though sugar has no nutritional value, anything derived from refined carbohydrates or fat should be avoided. During metabolism, sugar is quickly broken down by the body to be used as fuel, and any excess is stored as fat. A significant reduction in sugar should be incorporated into your diet during a cut. Make sure you consume foods that are high in protein and fiber.

Clean eating means you get to consume more calories because calorie-dense foods are higher in calories than vegetables and lean proteins.

Stephen Lang

Drink Caffeine – In Moderation

Increased alertness and improved concentration are some of the effects of caffeine. By practicing this, you’ll be more focused on your cut. Caffeine-containing products such as Promax Lean and Thermobol may be more suitable for those who want to cut down on coffee intake or who want to combine this intake with protein. Although it is recommended to limit caffeine intake to 400mg a day, there is no recommended maximum.

Stephen Lang

Cut Down On Cooking Oil

It’s possible that cooking your meals adds extra calories without you realizing it. Many people add cooking oil to their pans and dishes without considering how many calories they are adding. Cooking oil is very high in trans fats, and many people lather it onto their food and pans. Whenever you’re in the kitchen, cut down on how much you’re using.

Maintain Protein And Fibre Intake

In addition to macronutrients, protein is the most important macronutrient for cutting. Despite you missing carbs most when cutting down calories, protein is necessary to help build muscle, which forms the basis for your metabolism. So, you’ll have to make sure you are taking in enough protein. With products like Whey Protein Concentrate (WPC), you can consume a greater amount of protein without packing on too many calories, plus they come in tasty flavors that will curb any sweet cravings as well.

Foods containing fiber also rank high on the food group list. Incorporating raw vegetables into your diet provides a way to mix up your diet and provides a great snack without adding many calories.

Be Ready To Deal With Hunger

To get properly shredded, you will have to eat a great deal. You will be tested by your patience and endurance as you will constantly become hungry along the way, even while you’re bored or at random times of the day.

Stephen Lang

Having mindless snacking or eating more than you need to rather than cheating on your diet is not a good idea.

The reality is that every moment you undergo cutting, you’re doing it voluntarily to look great, so always keep that goal in mind and develop the mental strength that is important to success.

Those were all the tips that Stephen Lang had to give forth to his fans and people who might be following him and taking his advice. In the next section, we will also discuss his nutrition and supplements which form a very important part of his life.

Stephen Lang Nutrition and Supplements

While Stephen Lang does not partake in a lot of supplements but whatever he takes is super focused on his diet and workout routine. Thus, here is a list of all that he takes in his regular day to day life:


In a report, the Council for Responsible Nutrition (CRN) confirmed that taking multivitamins (preferably with minerals) and other single-nutrient supplements (like calcium or folic acid) led to quantifiable benefits in a wide range of health-related areas.

Furthermore, in addition to losing some of the required nutrients, when you are dieting you often miss out on some of the comfort foods you normally consume.


It is probably not a surprise to you that amino acids are a building block of proteins. An amino acid is broken down into amino acids and short chains of amino acids that can be absorbed into the bloodstream when we eat proteins.

Whey Protein

As part of its work as an amino acid source, whey protein provides the body with the building blocks for muscle growth.

Several studies have examined the composition of whey protein in comparison with other sources. In their studies, scientists discovered that whey protein is the ideal mixture of amino acids and the proper amount is present in the body to give it optimum performance.

Stephen Lang


Several studies have indicated that glutamine levels in the body are reduced by nearly 50 percent after intense training. Considering that glutamine is essential in our bodies as a cellular fuel for our immune systems, studies have found that glutamine supplementation may reduce muscle tissue breakdown and improve protein metabolism.

Pre-Workout L-Arginine/Nitric Oxide Booster

Nerve cells transmit messages to each other through nitric oxide, which controls blood circulation and circulates blood. Since nitric oxide increases blood flow, it might be of interest to bodybuilders for the same reason that it will allow additional nutrients to reach muscles, thus helping the muscles become larger when stressed.

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