Last week, we showed you what 5 of Bondi‘s most shredded female personal trainers eat in a day.
Lean protein, surprisingly generous servings of turmeric lattes and gallons of water were all on the menu.
But what about the blokes who are making a name for themselves in the Australian fitness industry? What do they throw down their chuntholes in pursuit of a ripped rig and almighty strength?
We’ve rounded up some of Sydney’s most elite trainers and asked them to share with us their ‘day on a plate’.
No prizes for guess what food made the most appearances on the list.
(Chicken.)
Ben Lucas
Lucas is a former NRL player and the owner of Flow Athletic, one of Sydney’s leading multidisciplinary fitness studios.
First thing: I wake up at 4:30am, have a double espresso at 4:50am and I get to the gym for my own workout at 5am. I finish at 6:15am and have a protein shake and a banana.
Breakfast: At 7:30am I eat poached eggs, avocado and bacon on gluten free toast, as well as a long black.
Lunch: Grilled chicken and sweet potato.
Afternoon snack: I’ll have an acai bowl with banana, granola and a BSC protein bar at arond 3:15pm.
Dinner: Steak and steamed vegetables like zucchini, broccoli and squash.
Supper: Protein shake.
Tim Robards
You might recognise Robards as Australia’s first ever Bachelor.
In the years since his 2013 TV debut, he’s been growing his fitness empire, The Robards Method.
Robards has a sensible and maintainable approach to eating, and follows his 7:2:1 eating formula; 70% clean and whole food, 20% sensible and 10% relaxed.
First thing: My day doesn’t usually kick off before 7am. Once or twice a week I jump straight on my bike and hit up an early yoga session and a dip in the ocean to kickstart my day. Then I’ll have a coffee at my local cafe. I delay my breakfast, meaning I don’t break my fast as soon as I wake up.
Breakfast: I usually eat breakfast at midday, with something like poached or scrambled eggs, spinach, avo, mushies and every second day or so, sourdough.
Lunch: Generally a salad with chicken or some other source of protein (the size and thickness of my palm). I aim for two handfuls of salad or vegetables. Fats-wise, I aim for 3 fingers-worth at every meal.
Snack: Lately I’ve been making a killer smoothie which I try and drink a cup of 2 – 3 times a day in between meals.
Dinner: I’ll make something on the bbq. A great fillet steak, homemade mushroom sauce and grilled veggies of all colours are great on the bbq. Top that off with a glass or two of red and I’m happy.
Supper:I’m a sucker for berries as a ‘dessert’ snack with greek yoghurt… or if I’m lucky I’ll go all out at Anna’s mum’s for a fat and sugar filled dessert. It’s the 10% relaxed part of my 721 eating formula.
His healthy eating hack? I created the 721 nutrition program where we aim for- 70% clean and whole food, 20% sensible (swap more sensible ingredients in ‘comfort foods’) and 10% relaxed so it’s very doable and anyone to stick to, not just for a few weeks, but for life.
Dan Conn
Conn played in the NRL for 7 years before injury forced him into an early retirement.
In the years since, he has helped grow F45 Training from humble beginnings into the fastest growing fitness businesses in the world, through writing some of their programs and heading up their marketing efforts. He’s now taken up post as the director of The Collective Wellness.
“I always try and eat as well as I can,” says Conn. “I also try and be realistic. I think people make it to complicated, i like to make it super simple. Even though it’s not the glamorous life of a Instagram nutrition coach, it works for me and thats all I need!”
First thing: Mornings start at 5:45am, after my morning training session, with a lemon tea or lemon water.
Breakfast: Breakfast is a DC Bowl, which consists of 3 – 4 hard boiled eggs, 1/2 an avocado, 200 – 300g chicken breast grilled, blueberries and macadamia nuts. (My ‘DC Health Bowl’ is in a large reusable bowl. The chicken I’d already cooked up the night before. If I don’t eat it all at once, I put the lid on it and take it for morning tea.
Mid morning snack: Either left over from breakfast bowl or my little Body Science protein balls. I usually have my BCAA’s (Branched Chain Amino Acids) with me at all times.
Lunch: This is like breakfast; I pack or prepare too much and use what’s not eaten for afternoon tea. Grilled fish or steamed if I have time, with spinach or broccolini (steamed of grilled). On top of that, I’d have some almond nut spread on apple slices.
Afternoon tea: Hopefully I have lunch left over. If I’m on the run, I’ll always attempt to have a Body Science HyroxyBurn protein shake which is my afternoon pick me up. I used to have macadamia nuts for an arvo snack but at the moment I’m loving blueberries, walnuts, seeds, with some dark chocolate and a baby scoop of CoYo yoghurt. This is great for about 60-45 minutes pre training.
Dinner: My favourite dinner I do once a week is seaweed wraps, no rice. I put some avocado and tahini mixed together onto the wrap followed by steamed greens or uncooked crunch broccolini, chicken or turkey mince and few blueberries, before I roll them. I have a thing for blueberries incase you didn’t notice.
Snack: My snack (if I’m hungry and bored, which is everyone’s danger time), is a smoothie with water. Inside that goes frozen banana, nuts and seeds, ice, BSc protein powder and some more berries.
His healthy eating hack: Eating these days is all about being dedicated to spending a little bit of time each day to plan for the next day… If you can do this then you’ll always be better off and thanking yourself for thinking ahead!
Scott Evennett
Evannett is a biiiiiig boy. Like, scary big.
He’s a former Australian Special Forces Commando, as his strong dedication to the camo aesthetic proves.
He competed on this year’s Australian Ninja Warrior and does his bit as a PTSD advocate. He’s also the founder of EVENNETT, a fitness program.
Here’s what he eats to stay so swole.
First thing: Wake up at 5am, drink lemon water, some L – Carnitine (a chemical compound which helps convert fatty acids to energy) and a bulletproof coffee before a HIIT Workout.
Breakfast: At 6am, I eat 4 eggs, 2 bacon rashers, ½ an avocado, 1 cup kale, 1 Performix protein shake.
Mid morning snack: At 9am, I’ll eat a large tin of tuna in olive oil, 1/2 cup of walnuts and a sprinkle of flaxseeds.
Lunch: A bulletproof coffee, 180g salmon steak, 1 cup of mixed vegetables and 1/2 an avocado.
Afternoon snack: At 2pm I’ll have protein shake, which includes 1 scoop of Performix chocolate protein, 1 tspb natural peanut butter, 1/4 an avocado, 50ml cream, 150ml coconut water and ice.
Dinner: At 5pm, it’s 200g chicken breast, 1 cup of rice and 1 cup of mixed vegetables.
Supper: At 8pm, 1 scoop of Performix chocolate protein and 6 egg whites.
His healthy training hack: If you’ve ever felt ‘depleted’ throughout a workout, eating a higher amount of carbs beforehand is one way to address that. Good carbs are foods such as vegetables, fruits like apples and bananas and nuts (almonds, walnuts), seeds (chia, pumpkin seeds) and whole grains (brown rice, oats).
Michael Webster
https://www.instagram.com/p/BSuH7y_D8u_/?taken-by=mike_webby_
Webster is a former British Royal Marines Commando living in Sydney, working as a tradie full time, and a PT part time. (His Instagram feed is like watching a living Ken doll, complete with french bulldog.)
First thing: I like to train first thing in the morning at 5am before I head to work. Post workout, I have a BSC plant-based protein shake.
Breakfast: Around 10:30am, I eat porridge with almond milk, banana, blueberries and cinnamon.
Lunch: At 1:30pm, I go for chilli chicken with baked sweet potato, broccoli and sweetcorn… which is normally the leftovers from the night before.
https://www.instagram.com/p/BW9dc90jeLa/?taken-by=mike_webby_
Afternoon snack: At 4pm, I eat a protein bar and have a coffee as a pre-workout before my afternoon session.
Dinner: At 6pm I eat grilled teriyaki salmon, roasted vegetables, spinach and lots of olive oil.
Healthy eating hack: If you are like me and have a crazy sweet tooth and no moderation when it comes to chocolate, ice cream and toasted banana bread (my kryptonite) avoid having ANY treats in the home to remove the temptation.
Chicken folks. It’s clearly the OG superfood.
