Cam Gigandet's Transformation for "Never Back Down": A Deep Dive into His Workout and Diet

May 6


Robert Deangelo

Robert Deangelo

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Discover the rigorous workout and strict diet that shaped Cam Gigandet's physique for his role in "Never Back Down." This article explores the detailed regimen that awarded him a lean, muscular body admired by many, akin to Brad Pitt's in "Fight Club."


The Blueprint of Cam Gigandet's Fitness Regime

For his role in "Never Back Down," Cam Gigandet adopted a fitness routine that was both intense and meticulously planned. His goal was to achieve a physique that not only suited his character as an MMA fighter but also set a benchmark in Hollywood for physical transformation.

Workout Routine

Cam's weekly workout schedule was strategically designed to target different muscle groups each day,Cam Gigandet's Transformation for ensuring optimal recovery and muscle growth:

  • Monday: Chest
  • Tuesday: Back
  • Wednesday: Shoulders
  • Thursday: Biceps & Triceps
  • Friday: Cardio (Treadmill for 45 minutes)
  • Saturday/Sunday: Rest

This routine emphasizes the importance of balance and rest, crucial for achieving a sculpted and functional body. According to Men's Health, incorporating rest days is essential for muscle recovery and growth, which was vital for Cam's transformation.

High-Intensity Interval Training (HIIT)

To maximize fat loss and enhance muscular definition, Cam included HIIT in his regimen. This method is known for its effectiveness in burning fat more efficiently than traditional steady-state cardio. A study in the "Journal of Obesity" notes that HIIT reduces body fat significantly while improving overall cardiovascular health.

Diet and Nutrition

Cam's diet was tailored to support his intense physical training, focusing on high protein intake and controlled carbohydrates:

  • Protein sources: Skinless chicken breasts, salmon, tuna, and trout, which are rich in omega-3 fatty acids.
  • Carbohydrates: Whole grains like brown rice, oatmeal, and starchy vegetables such as yams and baked potatoes.
  • Carb timing: Restricting carbohydrate intake post-6 PM to manage insulin levels and reduce fat storage.

This nutritional strategy, as outlined by the American Council on Exercise, supports muscle repair and growth while minimizing fat gain.

Achieving Your Own Transformation

While not everyone has the resources of a Hollywood actor, adopting elements of Cam Gigandet's workout and diet can be beneficial. Here are some tips for incorporating his methods into your routine:

  1. Structured Workout Plan: Like Cam, create a weekly schedule targeting different muscle groups.
  2. Incorporate HIIT: Even 20-30 minutes of HIIT can be effective for those with limited time.
  3. Protein-Rich Diet: Increase your protein intake relative to your body weight to support muscle synthesis.
  4. Smart Carb Management: Be mindful of your carbohydrate intake, especially in the evenings.

For those looking to delve deeper into similar fitness transformations, resources like and Men's Health offer extensive guides and personalized plans.


Cam Gigandet's preparation for "Never Back Down" is a testament to the dedication required to transform one's body for a role. By understanding and applying the principles of his workout and diet regimen, you too can achieve remarkable physical results. Whether you're preparing for a role or simply aiming to improve your fitness, the key lies in consistency, discipline, and a well-structured plan.