Swedish actor Alexander Skarsgard celebrated his 50th birthday on Tuesday as details of the intense diet and fitness regime behind his movie physical transformations were revealed.
The star, who previously won an Emmy for his role as Perry Wright in Big Little Lies and gained widespread fame as vampire Eric Northman in True Blood, underwent dramatic body transformations for his lead roles in 2016's The Legend of Tarzan and 2022's The Northman.
Before embarking on his movie bulk-ups, Skarsgard maintained a naturally slim frame as an avid long-distance runner, regularly completing four 10K runs each week. To build muscle for his screen roles, he set aside distance running to focus on weight training under Hollywood trainer and nutritionist Magnus Lygdback during a gruelling three-month bulk-up.
Diet and calorie intake for film roles
For his role in The Legend of Tarzan, Skarsgard focused on developing a functional, lean build rather than massive size. Skarsgard said he wanted to add weight without getting too big, noting that it was important to look nimble and flexible like an animal moving through its natural jungle habitat without unnecessary bulk.
When preparing for The Northman, Skarsgard adopted a significantly higher intake, consuming between 3,700 and 7,000 calories per day during mass-building phases. His daily meals during building blocks featured large portions of steak, chicken, lamb, fish, potatoes, rice and oats.
During cutting phases, the actor followed a strict plan that was entirely dairy-free, gluten-free, sugar-free and alcohol-free.
His standard daily menu began with four to five eggs and a bowl of oatmeal topped with honey and berries for breakfast. Following morning workouts, he drank a protein shake containing 40g of whey protein, nut butter, milk or water, and berries, followed by a small plate of shrimp or seafood.
Lunch options alternated between lemon-marinated chicken thighs served with hummus, rice and salad, or salmon accompanied by sweet potato and vegetables. For an energy-boosting snack, he ate thin crisps topped with smashed avocado, smoked salmon, chilli flakes and a zesty squeeze of lemon juice, while dinner typically consisted of lamb, sweet potatoes and broccoli.
Skarsgard recalled the intensity of the regimen, explaining that Lygdback provided Tupperware boxes containing cold steak or chicken and potatoes. The actor noted that he was constantly eating and full, often waking up in the middle of the night to consume additional protein and potatoes.
Workout regime and training philosophy
Trainer Magnus Lygdback emphasized that diet and physical training carry equal weight during a physical transformation. Lygdback told Men's Health that success requires full commitment to both nutrition and exercise, explaining that a person cannot train with a poor diet and expect results, noting that someone can run a marathon without achieving a six-pack.
Leading up to production on The Northman, Skarsgard trained for one hour a day, six days a week over a three-month period. Lygdback told Variety that claims of actors training for multiple hours daily are not necessarily true.
The workout program combined plyometrics training with traditional bodybuilding principles. Skarsgard conducted workouts in the morning to set a physical and mental standard for the rest of the day.
Each session began with ten minutes of free-weight and resistance-band work to activate the shoulders and glutes. He also performed bear-crawling exercises to prepare for climbing stunts, alongside throwing drills for scenes involving an axe or spear.
A standard training session included a five- to ten-minute warm-up on the rowing machine followed by banded warm-ups. Skarsgard then completed three rounds of farmer's walks, lat pulldowns and alternating standing rows, followed by straight-arm lift rotations, tall kneeling halos and rolling knee tucks.
Although Skarsgard prefers long-distance running in his normal life, the weight-lifting regimen boosted his testosterone levels and enabled him to gain 25 pounds of muscle. Lygdback explained that the goal was not a generic gym-built body, but a physique close to his primate family with a broad back, huge traps, and less focus on the chest.
Fatherhood and upcoming screen roles
Skarsgard recently appeared in Pillion and stars alongside Olivia Colman in Wicker, which is scheduled for release in October. He is also reprising his role in the sci-fi comedy series Murderbot, currently filming its second season in Madrid. Apple TV has not announced an official release date, but fans can expect the new season to stream in 2027.
The actor admitted last year that fatherhood caused him to take a step back from acting. Skarsgard shares a son, born in either late 2022 or early 2023, with his girlfriend Tuva Novotny, 46. The couple confirmed they had become parents when Skarsgard was seen carrying the baby in his arms during an outing in New York.
Speaking to Esquire UK for their Better Man issue, Skarsgard expressed gratitude that he did not become a father until his late 40s. He said he was glad not to have had that responsibility when starting out, allowing him to be selfish and throw himself into projects without taking other people's needs into consideration.
He explained that when filming Murderbot in Toronto, when his son was one year old, he worked with production to adjust schedules so he could come home or have his family join him. Skarsgard added that he is grateful to be in a position where he can afford to say no to projects and ensure that work fits his family.
