Trent, Fitness and Physique PT
Meet personal trainer, Fitness and past Physique competitor, burger lover and Bulk Ambassador, Trent Baynes.
Trent started his fitness journey many years ago as a (self-described!) 'scrawny 65kg kid' and has never looked back.
Since then, he has put on a heap of muscle and uses his knowledge and experience to help others achieve their fitness goals.
Trent makes the most of his opportunities each year and is determined to outdo himself the following year!
Hey There, I'm Trent Baynes!!
I'm Trent Baynes, a personal trainer, fitness coach, dad of two, and owner of Baynes Performance Training (BPT), a strength-focused studio based in Cranbourne North, Victoria.
With over 10 years in the industry, I've competed in three bodybuilding competitions (2019, 2021, and 2023) and now channel that experience into helping everyday people, especially busy parents, build strong, sustainable habits around training and nutrition.
My approach is simple: train hard, eat what you want in moderation, and actually enjoy the process.
Recommendations
All the products I’ve selected from Bulk Nutrients are to help you get pumped up and switched on in the gym!
Creatine Monohydrate
Why I love it: It's the most researched supplement on the planet, and it genuinely works. No fluff, no gimmicks, just real strength and performance gains.
How I use it: 5g every day, stirred into my morning water. I don't cycle it, I don't overthink it. Consistent daily use is where the magic happens.
My go-to choice is 250g
Whey Protein Concentrate
Why I love it: Clean protein, great taste, and it fits perfectly into a busy lifestyle. As a dad running a gym, I don't always have time to prep a full meal so WPC fills that gap fast.
How I use it: Post-training shake most days, or mixed into oats for a high-protein breakfast.
My go-to choice is 1kg Vanilla
Ultra - High Stim Pre Workout
Why I love it: When you're training at 5am before the gym opens, you need something that actually works. Ultra Pre delivers clean energy and focus without the crash.
How I use it: One serve, 20 minutes before my session. I keep it to training days only, so it stays effective!
My go-to choice is 250g Electric Blue
Training Schedule
My training is focused on a hypertrophy style of lifting. I'm always wanting to build muscle so lifting in different rep ranges and trying to chase the pump is my most favourite way to work out!
Here is a sample of my weekly 4-day split (Upper, Lower, Upper, Lower).
Now you will notice here that I have some upper body workouts in my lower body days, this is because I need to get more volume into those body parts to make them grow. Essentially, every day is upper body day and I love it!
All exercises start at 3 sets slowly increasing reps every two weeks. Reps are set as 6-8 for the BIG lifts (squats, deadlifts, bench presses, rows etc) and the accessory isolation movements are usually around 10-12 reps.
Day one:
- Back Squat
- RDL
- Leg Extension
- Leg Curl
- Calf Raise
- Incline Bench Cable
- Fly Cable
- Lateral Raise
- Hanging Leg Raise
Day two:
- Rack Pull
- One Arm Row
- Lat Pull Down
- Straight Arm Pulldown
- Bench Press (Smith)
- Incline DB Bench OH Press (Smith)
- Front Delt Raise
- EZ Bar Cable Curl
- Tricep Pushdown
- Cable Crunch
Day three:
- Lunge
- Glute Raise
- Leg Press
- Leg Curl
- Leg Extension
- Calf Raise
- Seated Wide
- Grip Row
- Lat Pull Down
- Wide Grip
- Pull Ups
Day four:
- Bench Press
- Incline Flys
- Underhand Chin Up
- Wide Lat Pull Down
- DB OH Press
- Wide Grip Row
- DB Bicep Curl
- Skull Crusher
- Weighted Ab Crunch
My Approach to Nutrition
My approach to nutrition is simple, Calories In vs Calories Out. When I’m looking to add muscle in the off-season, calories in needs to be greater that calories out, when I’m cutting for a comp, calories in must be less than calories out.
Told you it was simple.
I'm big on meal prepping and will usually prep the same meals every week. My main go-to foods are turkey chilli with rice, fish with veggies and rice and chicken with roast potatoes and broccoli.
I'm usually pretty strict with cheat meals and have only around 1-2 a week... I do love a good bowl of ice cream though!
Tracking my calories is important so keeping the same foods makes it super easy for me to track. This way I know I am always going to be bigger and better every off-season!
What is my average daily calorie intake? 3000 calories.
Foods I crave... Ice cream and donuts - they taste fantastic!!
My ultimate cheat meal is... Usually a burger from my local burger shop!
My Day on a Plate
Breakfast: 100g of oats, scoop of Intra Workout, handful of fresh strawberries, squirt of no-calorie maple syrup and a splash of coconut milk.
Morning tea and during the day: 150g of basa fish, 200g of frozen winter veg, 150g of white rice.
Post workout: Turkey chilli with 150g of rice.
Dinner: Different most days - tacos, spaghetti bolognese with a side of veg, steak, roast potatoes and salad, chicken schnitzel with mashed sweet potato and baked broccoli and cauliflower. Mainly dinners that have a protein source, carbs and veg :)
Latest Results
Do you have any medium/long term goals you're working towards?
Medium term goal: Compete again in either September 2020 or March 2021
Long term goal: To get my Pro Card with ICN Victoria and INBA Victoria.
Have you had any exceptional results (in competitions or otherwise) in the last few years? Let us know what they are!
I competed in 2019 in the ICN Victoria Show and got 3rd in my first competition. Two weeks later I competed in the INBA Victoria show and took out 3 x 1st placings and Overall Champion in the Men's Fitness Model Category.
