My Day on a Plate: Health Hunk Tim Robards

You may remember this fella from The Bachelor but Tim Robards is also the Founder of The Robards Method and 721 Nutritional Formula.

With 15 years experience in the health and fitness industry and working for 7 years as a sports chiro and wellness coach, he knows a thing or two about good health.

This experience has led Tim to develop The Robards Method (TRM). Tim's goal is to make healthy eating and fitness a fun, accessible and sustainable journey for as many people as possible, so you can feel and perform at your best!

With abs for days we thought Tim's day on a plate may be something you want to subtly 'share' with your man (cheeky tip: see social sharing tool bar on the side).

Tim's Day on a Plate...


My day usually doesn't kick off earlier than 7:00am. I wake, have a shower, do a quick plan of my day and go over my schedule. 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.

I generally delay my breakfast… meaning I break my fast not as soon as I wake. I kick my day off with a coffee usually at my local cafe. I love to keep work separate from home so I go between my TRM office, my chiro clinic and my favourite office - the various cafe’s around Sydney!

I’ve found huge benefits for me with intermittent fasting (eat-ing usually from 12:00pm until about 9:00pm) which allows my body to run more on fats with the stimulation of glucagon instead of insulin. This way, I am running more on fats than having the high and low energy slumps from carb/sugar induced afternoon coma’s!


Breakfast usually happens at midday with something like poached or scrambled eggs, spinach, avo, mushies and every second or so day some sourdough. I aim for 1 litre water/25kg body weight per day. I’ve also been experimenting with training with exogenous ketones lately to assist in ketosis to see how my body responds. Stay tuned for that!



Lunch will generally be a salad with chicken or some sort of protein source. I aim for two handfuls of salad or veg, protein the size and thickness of my palm, and fats the size and thickness of three fingers at each meal.



Snacking between meals I don't do much of, but lately I’ve been making this killer smoothie which I try and drink a cup of 2-3 times a day in between meals.

Recipe: Tim’s anti-inflam, muscle repairing, immune boosting smoothie


Serves 2

  • Handful of spinach
  • Handful of kale
  • Half an avo
  • 3 eggs
  • 2 scoops of Raw Vanilla Protein Powder
  • Half a can of coconut cream
  • Teaspoon chia seed
  • Small handful of almonds
  • Whole lemon (skin on)
  • Teaspoon natural vanilla essence
  • Sprinkle of cinnamon
  • Ice or water to desired thickness


  • Blend in powerful blender!



Afternoons or early evening is where I do my best training. I will take my TRM rings and app outside to a park and set up on a tree or workout area. It’s my personal trainer in my pocket and ideal for travelling and not having to think. I’m always progressing through levels and love finding new moves and exercises to keep exercise fun!


In the evening I’ll usually aim for something on the BBQ. A great fillet steak, some homemade mushroom sauce and grilled veggies of all colours and shapes on the BBQ is easy and tastes great! Topped off with a glass or two or red and I'm happy!

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.

With the 721 nutrition program, we aim for 70% clean and wholefood, 20% sensible (swap more sensible ingredients in ‘comfort foods’) and 10% relaxed so it’s very doable and anyone can to stick to it, not just for a few weeks, but for life.


To scroll through more of our 'My Day on a Plate' series click here.

back to top