Seth Rollins Workout and Diet

Professional Wrestler
Born: 1986

From Iowa, Seth Rollins is the WWE stage name of Colby Lopez. He says he had a unremarkable childhood, and considered himself to be introverted who listened to a lot heavy metal. Rollins graduated high school in 2004 and his wrestling debut was in 2005. He won a ROH World Championship and a ROH Tag Team Championship twice with partner Jimmy Jacobs. Rollins also wrestled under the name of Tyler Black prior to joining the WWE in 2010. He has gone on to win many titles, and is a record-holding 6 WWE/Raw Tag Team Champion. He is the only wrestler to have won all a WWE, Universal and NXT titles. Rollins also appears regularly as ‘The Champ’ on YouTube’s UpUpDownDown channel. He is engaged to pro wrestler Becky Lynch, to whom he lost the championship in Marvel vs. Capcom: Infinite. Rollins runs a wrestling gym in Moline, Iowa, and a coffee shop called 329 Dport in Davenport, Iowa. He has millions of followers on social media. He is 6 feet, 1 inch tall and weighs about 205 lbs.

Known For:

Seth Rollins’s Diet


Rollins loves his food. He generally sticks to healthy, wholesome foods, but he doesn’t skimp on carbs or any other macronutrient. He also doesn’t like to plan too much, but being on the road up to 300 days a year, he sometimes packs meals to simplify and know he’s getting what he needs. He will have coffee at breakfast but otherwise doesn’t hit the caffeine too hard. He also doesn’t shy away from fat because he likes the steady energy it provides, and its flavor. Rollins primarily sticks to water at the gym, but if he’s feeling dehydrated, he’ll add some electrolytes to keep cramps at bay.

Estimated Macros

  • Medium Carb 35% 35%
  • Medium Fat  40% 40%
  • Medium-High Protein 50% 50%

Diet Details


Hearty Breakfast

Rollins often starts his day with 3-5 whole eggs along with some potatoes, or if he’s feeling crazy, he’ll have a pancake — but just one. He’ll wash it all down with coffee.


Fond of Fats

Rollins isn’t afraid of healthy fat. He says it provides consistent energy and he also likes the way it tastes. He loves his avocados.


Have Cooler, Will Travel

Rollins started traveling with his own food so he doesn’t have to rely on whatever he can find on the road. He says packing meals has helped improve his diet.


Go Easy on the Caffeine

If Rollins has coffee with breakfast, he skips the pre workout supplement because he doesn’t like to have too much caffeine in his system. Instead, he’ll have plenty of water and possibly add a sugar-free electrolytes to help stay hydrated.

Chipotle Champ

Rollins says Chipotle is the fast food of choice on the road, because they’re everywhere and they have fresh, quality ingredients.


Enjoy Yourself

Rollins says he doesn’t have to be too strict with his diet, so long as he doesn’t go off the rails for weeks at a time. He prefers to enjoy his food, and not call anything that tastes good a ‘cheat.’


Death Row Meal

Rollins says for his last meal on earth, he’d have to go with a giant taco pizza and some Ben & Jerry’s ice cream.

What to Eat


Red Meat






Whole Eggs








Olive Oil




Protein Shakes



What to Avoid


Junk Food


Genetically-modified Foods


Simple Sugars


Processed Foods


Chemical Ingredients


Artificial Additives


Trans Fats


Hydrogenated Oils


Rollins on Fat

‘I like fats. I think fat is important. I think there’s a reason we have it.’


Rollins on Dieting

‘I think a lot of people fall into the diet trap of starving themselves or eating things that don’t taste good for the sake of getting in better shape or having a better physique. I think there has to be balance.’


Rollins on Eggs

‘Three to 5 eggs for me is good. Whole eggs. I’m not an egg whites guy. I can’t deal with egg whites.’


Rollins on Caffeine

‘I like the caffeine that I do take to be effective and useful.’


Rollins on Water

‘During the workout, it’s usually just water that I’m drinking.’


Rollins on Traveling with His Own Food

‘It’s been a little bit of a hassle, but it’s also been useful and effective.’


Rollins on Pancake

If you eat cake and Ho Hos, and that’s all you eat, that’s what your body uses to regenerate cells, that’s what your body uses to grow. All of your tissue is eventually going to be made out of everything you eat.


Rollins on Eating

‘I enjoy eating…I don’t want it to become something that I dislike, you know?’

Seth Rollins’s Workout Routine

Weekly Routine

CrossFit Champ

Rollins digs CrossFit. He says his metabolism has gone up, which allows him to eat more.

Patience, Grasshopper

Rollins says people need to understand that it takes years to build a ripped physique.

Gym Advisor

Rollins owns a wrestling gym called the Black and Brave Academy. One of his biggest pieces of advice to kids coming in looking to get ripped? Eat more.

Inside Scoop

Rollins says to help keep things from turning into a circus at the gym, he’s gotten to know the CrossFit community across the country, which helps him have access to more private training sessions.

Mega MetCon

Rollins does Metcon most days. Metabolic conditioning or Metcon is the CrossFit word for going all out in a workout that makes you want to throw up at the end. Metcon can be circuits, single activity, gymnastics, or a combination of all of these.

Recovery Matters

Rollins says he does his best, but for the most part, he never has the time to fully recover before he’s back on the road again.

Exercise Style


A Seth Rollins Sample Routine

Warm up
Do 10 reps of each of the following:
Jumping jacks
Gate Swings
Seal Jacks
Bodyweight Squats
Side Lunges
Rotating Lunges
Reverse Over the Top Lunges
Carioco (lateral steps)
Forward Skip
Reverse Skip
Frankenstein walk & skip (1/each)
Hip swings
Lizard craw

Skills work: 15 min
Handstand push-ups
Muscle ups

Military press: 6 x 3


Full squat snatches: 9, 7, 5
Bar muscle ups: 9, 7, 5


Rollins on Eating vs. Exercising

‘I’ll make the sacrifice in the gym instead of the kitchen.’


Rollins on Working Out

‘I feel like it’s a never-ending process of tearing yourself down and building yourself back up.’


Rollins on his Attitude Toward Fitness

‘I think people are impatient with their fitness and their bodies. They’ve got to understand that it takes years and years to get yourself to where you want to be. It’s not an overnight thing.’


Rollins on CrossFit

‘My metabolic output has been a lot more than when I was not doing CrossFit. I’m burning more calories.’

Seth Rollins’s Supplements

Protein Powder


Rollins likes his protein in the form of red meat, but he still drinks protein shakes. Protein helps increase strength and grow muscle, and it also makes your bones stronger.

Get it here

Pre Workout

Pre Workout

Rollins sometimes uses plain coffee as his pre workout, but if not, he’ll have a pre workout supplement with caffeine to give him energy and focus for his intense routines.
Get it here


Rollins likes to use a sugarless electrolyte supplement like Nuun to help him stay hydrated during intense workouts. He says they help him absorb a good ratio of potassium, sodium and magnesium.
Get it here
post workout

Post Workout

After exercising, Rollins downs a post workout that he says is heavy on the carbs and protein. Then he’s ready to eat.
Get it here

Seth Rollins’s Lifestyle

Game Changer

CrossFit was a game-changer for preventing injuries for Rollins. He says before CrossFit, he didn’t even know how to squat correctly. With CrossFit, he loves to exercise even more.

Not A Cult

Rollins sometimes gets called a ‘CrossFit Jesus’. He says people who call CrossFit a cult need to understand that it’s really just a community of like-minded people who are passionate and excited to share information about something they love.

Giving Back

Rollins works with the Kids Wish Network which grants wishes to seriously ill children.

Gaming With Giants

Rollins was pretty stoked to be on the cover of the WWE2K18 video game, and considered it to be a great honor to join such legends as John Cena, Brock Lesnar and Dwayne ‘The Rock’ Johnson.

Life-Changing News

Rollins and fiancée Becky Lynch are expecting a baby in December 2020. After Lynch received some negative comments about choosing motherhood at the peak of her career, Rollins was quick to defend her decision.


Rollins on Getting Into Wrestling

‘Wrestling seemed like something I might be good at, so I stuck with it and gave it a shot…I was very fortunate.’


Rollins on Being a Loner

‘I do my best work alone, so if you’re riding with me, you’re doing my schedule.’


Rollins on CrossFit

‘It’s nice to have 2 different passions instead of focusing all your energy on one.’


Rollins on Novelty

‘I’m always interested in trying new things.’


Rollins on Hard Work

‘There’s no replacement for hard work, and that’s true in any field.’


Rollins on Being Given a Wish Granter Tee Shirt

‘This is the nicest gift I’ve ever received.’


Rollins on Becoming a Dad

‘I can’t put into words what this means to me.’

Recommended Products

Nuun Electrolytes
Yeti cooler
Seth Rollins action figure
Seth Rollins T shirt
WWE2K18 for Xbox