In the video by Magnus Method titled “Everything Alexander Skarsgard Ate To Become Tarzan,” you will discover the nine-month celebrity diet plan designed for Alexander Skarsgård. This program consisted of three nutritional cycles: the build-up cycle, the diet cycle, and the maintenance cycle. In this particular video, Magnus Method focuses on the build-up cycle and shares all the details of what Alexander Skarsgård ate to prepare for his role as Tarzan. This video is just one of many official #MagnusMethod workouts, providing valuable at-home nutrition routines to help you gain muscle. Follow Magnus on Instagram for daily fitness advice and inspiration. Get ready to learn about the meal plan and the foods that fueled Tarzan’s transformation!

During this informative video, Magnus Method describes the three different cycles involved in transforming Alexander Skarsgård into Tarzan: the build-up cycle, the diet cycle, and the maintenance cycle. Each cycle serves a specific purpose and requires different training and nutrition approaches. Magnus Method emphasizes the importance of building a strong foundation and gaining muscle mass during the build-up cycle. In the diet cycle, the focus shifts to getting ripped and shedding fat, aiming for the iconic six-pack. Finally, the maintenance cycle presents unique challenges in balancing muscle mass retention and low body fat while performing physically demanding actions on set. Throughout the video, Magnus shares tips and insights into the dietary choices and macronutrient targets that Alexander Skarsgård followed to achieve his remarkable transformation.

Build-Up Cycle


The objective of the build-up cycle is to build muscle mass and create a strong foundation for future training. This cycle is focused on gaining muscle and increasing strength. It is important to eat the right foods and provide your body with the necessary nutrients to support muscle growth.

Training and Nutrition

During the build-up cycle, training and nutrition go hand in hand. It is crucial to follow a well-designed workout program that targets different muscle groups and promotes muscle growth. Additionally, nutrition plays a vital role in supporting muscle development.

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Diet Cycle


The objective of the diet cycle is to shred fat and reveal a lean physique. This cycle is focused on reducing body fat percentage while maintaining muscle mass. It requires a careful balance of calorie intake and macronutrient distribution.

Fat Shredding

To achieve fat shredding during the diet cycle, it is important to create a calorie deficit. This means consuming fewer calories than your body needs to maintain its current weight. This deficit forces the body to use stored fat as fuel, resulting in fat loss.

Maintaining Muscle Mass

While in the diet cycle, it is crucial to maintain muscle mass to avoid muscle breakdown. Adequate protein intake is essential to support muscle growth and repair. Additionally, resistance training should still be a part of your workout routine to preserve muscle mass.

Maintenance Cycle


The maintenance cycle presents its own set of challenges. During this phase, the goal is to maintain muscle mass while keeping body fat levels low. This can be challenging because it requires providing enough nutrients for optimal performance without exceeding calorie needs.

Balancing Muscle Mass and Body Fat

The key to balancing muscle mass and body fat during the maintenance cycle is to focus on nutrient-dense foods and appropriate portion sizes. This means consuming lean proteins, complex carbohydrates, and healthy fats while monitoring calorie intake.

Providing Nutrients for Performance

In order to perform at your best, it is important to provide your body with the necessary nutrients. This includes consuming adequate amounts of protein, carbohydrates, and fats. These macronutrients fuel your workouts and support overall physical performance.

Gaining Muscle Mass

Importance of Building a Strong Foundation

Building a strong foundation is crucial for gaining muscle mass. This involves focusing on compound exercises that target multiple muscle groups and progressively increasing the intensity of your workouts over time. By establishing a solid foundation, you set yourself up for success in building muscle.

Eating the Right Foods

Eating the right foods is essential for gaining muscle mass. Your diet should consist of nutrient-dense foods that provide the necessary building blocks for muscle growth. This includes consuming adequate amounts of protein, carbohydrates, and healthy fats.



Protein is the most important macronutrient for muscle growth. It is made up of amino acids, which are the building blocks of muscle tissue. Consuming adequate amounts of protein is crucial for repairing and building muscle. Good sources of protein include beef, lamb, chicken, fish, shellfish, eggs, whey protein, Greek yogurt, lentils, and beans.

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Carbohydrates provide the body with energy, especially during intense workouts. They are an important fuel source for muscle growth and recovery. Good sources of carbohydrates include potatoes, sweet potatoes, rice, barley, faro, vasa crispred, quinoa, and thin crisp.

Good Fats

Healthy fats are essential for hormone production and overall health. They also provide a concentrated source of energy for the body. Good sources of fats include avocado, olive oil, fish fat, omega-3s, nuts, and seeds.

Protein Sources


Beef is a great source of high-quality protein. It is rich in essential amino acids, which are necessary for muscle growth and repair.


Lamb is another excellent source of protein. It contains a good balance of amino acids and can be a flavorful addition to your diet.


Chicken is a lean protein source that is low in fat and high in quality protein. It is versatile and can be incorporated into a variety of dishes.


Fish, such as salmon, tuna, and tilapia, is not only a great source of protein but also contains omega-3 fatty acids, which have numerous health benefits.


Shellfish, including shrimp, crab, and lobster, are protein-rich and low in fat. They can be a delicious addition to your diet.


Eggs are a complete protein source, meaning they contain all essential amino acids. They are also versatile and can be prepared in various ways.

Whey Protein

Whey protein is a popular supplement among athletes and bodybuilders. It is a convenient way to increase protein intake and support muscle growth.

Greek Yogurt

Greek yogurt is a protein-packed snack that also provides probiotics and calcium. It can be a delicious and nutritious addition to your diet.


Lentils are a great plant-based protein source. They are also high in fiber and other nutrients, making them a healthy choice.


Beans, such as black beans, kidney beans, and chickpeas, are rich in protein, fiber, and vitamins. They can be a versatile addition to your meals.

Carb Sources


Potatoes are a starchy vegetable that provides a good source of carbohydrates. They are also rich in potassium and vitamin C.

Sweet Potatoes

Sweet potatoes are a nutritious source of carbohydrates. They are also high in fiber, vitamins, and minerals.


Rice is a staple food in many cultures and is an excellent source of carbohydrates. It comes in different varieties, such as white, brown, and wild rice.


Barley is a whole grain that is high in fiber and provides a steady release of energy. It can be used in soups, salads, or as a side dish.

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Faro is an ancient whole grain that is rich in fiber, protein, and nutrients. It has a nutty flavor and can be used in a variety of dishes.

Vasa Crispred

Vasa crispred is a type of Swedish crispbread made from whole grains. It is a healthy and delicious source of carbohydrates.


Quinoa is a complete protein source and is also high in fiber. It is a versatile grain that can be used in salads, side dishes, or as a base for meals.

Thin Crisp

Thin crisp is a thin, crispy bread that is low in calories and provides a good source of carbohydrates. It can be enjoyed on its own or topped with various ingredients.

Fat Sources


Avocado is a fruit that is rich in healthy fats. It is also high in fiber, vitamins, and minerals.

Olive Oil

Olive oil is a heart-healthy fat that is commonly used in cooking and salad dressings. It is a good source of monounsaturated fats.

Fish Fat

Fish fat, such as omega-3 fatty acids found in salmon and sardines, is beneficial for heart health and overall well-being.


Omega-3 fatty acids are essential fats that have numerous health benefits. They can be found in fatty fish, walnuts, chia seeds, and flaxseeds.


Nuts, such as almonds, walnuts, and cashews, are rich in healthy fats and provide a good source of energy.


Seeds, including flaxseeds, chia seeds, and pumpkin seeds, are packed with healthy fats, fiber, and antioxidants.

Vegetable Choices


Kale is a nutrient-dense leafy green that is rich in vitamins, minerals, and antioxidants. It can be enjoyed raw in salads or cooked in various dishes.

Brussels Sprouts

Brussels sprouts are a cruciferous vegetable that is low in calories and high in fiber. They are also a good source of vitamins and minerals.


Spinach is a versatile leafy green that is packed with nutrients. It is rich in vitamins A, C, and K, as well as iron and calcium.

Green Peas

Green peas are a good source of fiber and protein. They are also rich in vitamins A, C, and K, as well as other nutrients.


Broccoli is a cruciferous vegetable that is high in fiber and provides a wide range of vitamins and minerals. It can be eaten raw or cooked.


Carrots are a popular root vegetable that is rich in beta-carotene and other antioxidants. They are also a good source of fiber and vitamins.


The success of Alexander Skarsgård’s bulking cycle can be attributed to his dedication to training and nutrition. By following a well-designed program and consuming the right foods, he was able to build muscle mass and prepare for his role as Tarzan. The bulking cycle focused on building a strong foundation and providing adequate macronutrients for muscle growth. The diet cycle involved shredding fat while maintaining muscle mass, and the maintenance cycle challenged him to balance muscle mass and body fat. By incorporating proper training and nutrition strategies, anyone can achieve their fitness goals.