Colton Underwood, Star of ABC's The Bachelor, Lets Us in on His Diet and Workout Routine

He eats "way too much" peanut butter, just like the rest of us.


Before he was being courted by a plethora of hot women, ABC’s The Bachelor star, Colton Underwood, played for the San Diego Chargers, the Oakland Raiders and Philadelphia Eagles. After retiring due a shoulder injury in 2017, he changed the focus of his workouts, going from an emphasis on weights to more cardio and functional workouts as he transitioned into reality TV.

“I played football for the last 17 years of my life, and the last three years professionally. Since then, I have lost about 30 pounds, both muscle and fat. It helps my joints to stay at a lower weight,” he told Men’s Health during the ABC press lunch at the Television Critics Press Tour.

While it took a year to lose the weight, Underwood said it was “the first two weeks” that were really difficult. "But then you get into a schedule and a routine of dieting," he said. "I am still manipulating my body weight. During filming of the television show, I still fluctuated between 10-15 pounds; my body can do that pretty easily.”

Cardio and diet helped him drop those pounds—especially diet. “That’s the trick," he said. "If you stay on top of your diet, you will be good.”

Note: Underwood's diet and workout routine come courtesy of MusclePharm, a supplement company, which supports him with free access to a state-of-the-art training facility, food, trainer and nutritionist. They also contribute to the reality star’s nonprofit organization.

Here's what Colton's diet looks like:

NBA strength coach and transformation specialist Amoila Cesar makes nutrition recommendations for Underwood. (Kore Meal Prep also set him up on a meal plan delivering food every Sunday and Wednesday—must be nice to have meal prep taken care of!)


Underwood starts off his day with oatmeal, peanut butter and blueberries. “I like to get a lot of carbs and energy in the mornings, so that’s what I will eat,” he said.


Lunch is typically a balance of protein, vegetables and some complex carbs. “Tuna, salmon—I am a big fish lover,” he added.

Afternoon snacks:

After a busy day filming, you might find Underwood snacking on protein bars and more peanut butter. Combat Crunch bars are a favorite. "And anytime I can do Justin’s or Jif peanut butter, those are my go-tos,” he said.


For dinner, Underwood cuts back on his carbs and is protein and veggie-heavy.

Late-night snacks:

“Right before bed, I always have a sweet tooth, so I eat a rice cake with a little bit of peanut butter on it," he said.

If it sounds like he eats a lot of peanut butter, you're reading this right. “I eat way too much of it!” he quipped.


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@2019 Amoila Cesar. All Rights Reserved.

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