Dacre Montgomery Workout and DIET 

Born: 1994

Dacre Montgomery was born in Australia. His parents worked in the film industry and Montgomery began acting at age 9. He played the lead Power Ranger in the 2017 reboot, but is perhaps best known for his role on Stranger Things. Montgomery has been nominated for several awards, including Teen Choice and a SAG. He has been featured on the cover of Men’s Health Australia. Montgomery has a podcast called DKMH featuring his own poetry.He has millions of followers. Montgomery is 5 feet, 10 inches tall and weighs about 170 lbs.

Known For:

Dacre Montgomery’s Diet


Collins has been open about the eating disorder she suffered as a teen which included bingeing and purging junk food and taking laxatives and diet pills. In To The Bone, Collins lost 20 lbs. to play the role of a character with an eating disorder. For her normal diet, she drinks lemon juice with water first thing, then has oatmeal and fruit. Lunch is something wholesome like salmon, quinoa and salad, and she usually has dinner out. She noshes on veggies, fruit and fresh juices throughout the day to keep her energy up. In addition to fresh juices, she drinks a lot of tea throughout the day to stay warm, but she sticks to herbal to avoid the downsides of caffeine. She struggles to make herself drink water, but she keeps trying.

Estimated Macros

  • Low-Medium Carb 35% 35%
  • Medium Fat 30% 30%
  • High Protein 60% 60%

Diet Details


Diet Matters

Montgomery may make it look easy to be fit, but he had to work at it just like everyone else. He discovered that junk food affects not only physique but mood as well, and feel and looks better by eating clean.


Simple Foods

Montgomery sticks with foods that have few ingredients, and often just one ingredient: eggs, oatmeal, chicken, veggies and fruit are his go-tos.


Smart Snacking

Montgomery will have a protein shake and maybe a handful of almonds as a snack, providing nutrient-rich fuel for his busy schedule.


Happy Discovery

After whittling down his diet to natural foods, Montgomery discovered he could actually eat more than when he was consuming a lot of junk.


Tea, Not Coffee

Montgomery switched from coffee to tea as part of his morning routine because coffee was making him too jittery.


Cold, Not Hot

Montgomery is very particular about his beverage temperature. He does not like hot drinks.

What to Eat


Lean Animal Protein




Leafy Greens




Whole Grains






Whole Grain Bread


Brown Rice






Protein Shakes




Black Tea

What to Avoid


Refined Carbs


Processed Foods


Refined Sugar


Junk Food


Fast Food




Montgomery on his Stranger Things Diet

‘My carb intake was higher, my meat intake was higher, and I just built this chunkier, more muscly version of myself.’


Montgomery on Coffee

‘I quit drinking coffee two and half years ago because I was getting the shakes and just drinking way too much, so I took up drinking tea every morning instead.’


Montgomery on Warm Beverages

‘I hate hot drinks. They just give me, like, I don’t know, the heebie jeebies.’

Dacre Montgomery’s Workout Routine

Weekly Routine

Not a Natural

Montgomery was not an athlete as a kid and felt like he didn’t fit in anywhere at school, especially not with the jocks.

Transformative Gap Year

Montgomery decided he didn’t like being the butt of jokes or having a flabby butt, and so he switched up his diet and got moving during a gap year between high school and college.

Mastering Anxiety

Montgomery experienced a lot of stress and anxiety while waiting around on the Power Rangers set. A screenwriter suggested he learn how to ‘kill time,’ which Montgomery interpreted as hitting the gym. He got into even better shape and banished his stress in one fell swoop.

Mega Daily Dose

Montgomery worked out hard for Power Rangers: up to 3 hours a day, 5 days a week.

Cardio King

Montgomery hits the treadmill or bike for up to an hour at a clip. He also loves taking boxing classes and going surfing.

Resistance Training

Montgomery likes to mix up his workouts. He has an entire routine based on resistance bands.


One of Montgomery’s workouts involves EMOM, which stands for Every Minute on the Minute. This means you do a certain exercise at the start of every minute, and get to rest for the remainder of the minute. If you have to do 10 burpees and it takes you 35 seconds, you get 25 seconds rest until the next round.

Exercise Style


A Dacre Montgomery Routine

Day 1: Legs & Core
Warm up:
Jog: 10 min
Dips: 10 reps x 3 sets
Push-ups: 10 reps x 3 sets
Pull-ups: 10 reps x 3 sets
Squats: 10 reps x 3 sets

Box jumps: 60
Lunges w/ dumbbells: 50
Jump squats: 40
Mountain climbers: 30
V-ups: 20
Burpees: 10

Day 2 & 4 Cardio
45-60 min of cardio, MMA, Pilates, yoga, hiking, cycling, etc.

Day 3: Full Body Circuit
Warm up: same as day 1
Circuit: Do 5 rounds of the following:
Dumbbell curl step-ups: 25
V-ups: 15
Plank to push up: 10
Man makers: 5

Day 5: Upper body
Warm up: same as day 1
12 minutes of EMOM
Clean & squat: 10
Jump rope: remaining time


Montgomery on His First Fitness Plan

‘That was purely just going to the gym and getting on the treadmill and running.’


Montgomery on Boxing

‘I started doing nighttime boxing classes at the gym, and that gets you really cut. I loved that.’


Montgomery on Building his Physique for Stranger Things

‘I wanted to do this meatier, chunkier, jock thing, so I still worked out a ton, but I also did a lot of boxing and ate a heap.’


Montgomery on His Physique

‘I think the best type of muscle for me is creating not big muscle but dense muscle.’

Dacre Montgomery’s Supplements

Protein Powder


Montgomery has a protein shake as his daily snack. Protein builds muscle, revs up metabolism and curbs hunger.

Get it here

Dacre Montgomery’s Lifestyle

Light Is Important

Montgomery is very particular when it comes to lighting. At home, he uses smart lights to illuminate the space. He hates overhead lighting, and programs the light to dim for a half hour while he is preparing for bed. When traveling, he uses candles to create the proper mood.

Perseverance Pays Off

Montgomery says just about every negative thing that could have happened to him as a kid did: he failed his exams, was told to lose weight, got fired from his job, and told to drop out of drama school. But he refused to give up on his dream.

Dream Come True

Montgomery says he only ever wanted to be an actor. It was just a few weeks after graduating from Performing Arts college that he got picked up for not 1 but 3 projects, including Power Rangers.

Unique Training

Montgomery loves the ocean and took free diving in high school. He is also into surfing, although he’s not as good as his girlfriend.

Cool Shades

Montgomery loves his sunglasses but he doesn’t like to buy expensive ones because he’s always losing them or sitting on them. His girlfriend keeps him stocked.

Look the Part

Montgomery is a fan of jewelry, particularly what he calls ‘mafioso-style’ gold pinkie rings. He also likes horses and chunky Aztec styles that remind him of TheSopranos, one of his favorite shows.

Sentimental Keepsakes

Montgomery has the habit of taking a little something from every project he’s worked on, like a leather bracelet or pack of cigarettes. He admits some might call it ‘stealing.’


Montgomery on His Home

‘I’m really OCD about my space.’


Montgomery on His Childhood

‘When I was a kid, I was lost. I had a really tough time in school. I was a big kid who loved drama. I never got passing grades. I wasn’t popular or a gifted sports player. Girls were never interested in me.’


Montgomery on Anxiety

‘I suffered from anxiety from a young age. I was distracted and I wasn’t focused.’


Montgomery on Becoming an Actor

‘I had a dream. I was lucky. I knew what I wanted to do. And every night, I went home and I focused on that. I visualized a future where my dreams became a reality.’


Montgomery on Perseverance

‘I always wanted it [being an actor] really, really, really badly, and I’ve never given up on myself.’


Montgomery on Sunglasses

‘I literally will not spend any money on sunglasses.’


Montgomery on his Special Love

‘I have a big connection to the ocean.’


Montgomery on Personal Odor

‘Smelling good is essential.’


Montgomery on His Favorite Color

‘I’m all about the beige.’

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