Former Bachelor Sam Wood reveals ‘dad bod’ after COVID diet changes

Fitness trainer and former Bachelor Sam Wood has revealed how he ditched his “dad bod” after piling on the kilos during COVID.

Former Bachelor Sam Wood has revealed how he ditched his dreaded “dad bod” after piling on the kilos during COVID.

The fitness trainer told Confidential that like many people, he found comfort in sugary treats and beer when the pandemic hit last year which left him with excessive bloating and extra weight.

Former Bachelor Sam Wood has revealed how he lost his COVID kilos.

“I definitely slipped into some bad habits of consuming far too many sugary sweet treats after dinner and drinking a couple of beers each night which was very quickly adding up,” he said.

“When you’re stressed and tired, I know how easy it is to reach for the processed crap and I definitely felt the impact of losing my normal routine and structure around eating and drinking during COVID.”

Wood, 40, does not use scales so the exact amount of kilos gained is unknown, however, he admits he was quite possibly in the worst shape last year.

“To be frank, I haven’t been in the greatest shape since my daughter Charlie was born in 2019 and after a long, stressful and tiring year I was in the worst shape I had been in in years,” he said.

Sam changed his diet to include protein and vegetables. Picture: Supplied

The father-of-three, who runs the online training and nutrition program 28 by Sam Wood, is often hailed for his ripped physique so neglecting his healthy lifestyle served as a wakeup call.

He decided to undergo a 12-week body transformation to get back in shape and began eating a strict diet of protein with vegetables and increased his exercises.

He started by incorporating “good carbs” and “healthy fats” into his diet, such as roasted pumpkin, poached eggs on toast and pan fried salmon with salad.

His workouts consisted of gym or home sessions with HIIT or strength mixed in with Pilates or yoga.

“My job is to help people get in great shape and to improve their health, so I do feel a level of responsibility within my 28 family to take care of myself.

“Obviously I do this for my own mental and physical wellbeing too. However, I think it’s more important to be vulnerable, honest and always keep things real.

Sam Wood and his wife Snezana with their three children. Picture: 28 by Sam Wood

“When I finally decided enough was enough, I got back to basics... I’m pretty in tune with my body and tend not to weigh myself but I definitely lost a few kilos of fat and regained a few kilos of muscle.”

Wood first rose to national stardom on season 3 of The Bachelor, where he found love with his wife Snezana.

The couple share three children, Willow, four, Charlie, one, and 16-year-old Eve from a previous relationship.