‘Below Deck’: Captain Lee Reveals He Used to Be an Amateur Boxer

At 70 years old Captain Lee Rosbach from Below Deck has the physique that rivals some of his twentysomething deckhands.

With the moniker of “Stud of the Sea” Rosbach has some pretty big health and fitness goals to maintain, but he recently shared that he enjoys a good workout and eats a wider diet than his signature bowl of morning Cheerios. Rosbach dished with GQ about his fitness regime, what he won’t ever eat, plus revealed that he was once an amateur boxer when he lived in Michigan.

Captain Lee Rosbach visits SiriusXM Studios
Captain Lee Rosbach visits SiriusXM Studios | Dia Dipasupil/Getty Images

“I’ve always been in pretty good shape,” he told GQ. “I’ve been a gym rat my whole life. I was an amateur boxer for two years in my early 20s. I promised myself I’d fight until I lost, which happened at the state finals in Michigan. Guy really rung my bell. I lost TKO.”

What’s his fitness routine?

Rosbach may be 70 years old, but his fitness routine mirrors someone in their twenties. He told GQ he still works out seven days a week, which means he racks up about 14 hours of exercise each week.

“I’m usually at the gym for two hours,” he revealed. “I’ll do a little something to get my heart going, then I’ll start with weight machines. I do a lot of repetitions without really heavy weights. On the bench press, I’ll do 180 pounds, but I’ll do three sets of 15 at that weight. I’ll switch it up every couple of weeks so that my muscles don’t remember the same routine.”

“I’ll also do some free weights, but I’m not a huge fan of free weights. All too often you’ll tear a related muscle just trying to balance and keep your form correct. I just had two tears in my rotator cuff, two tears in my bicep, and a torn ligament in my right shoulder,” he added.

Rosbach also does plenty of cardio too. “I do the StairMaster. That’s the only one you can’t cheat on. I hate it with a passion. I call it vulgar, obscene names. We have this love-hate thing going on. And I’ll do anywhere from 300 to 1200 crunches a day. If I’m doing just 300, I’ll add 100 pounds to that, because I’m not getting the repetitions in.”

Don’t serve him kale

Hopefully chef Kevin Dobson got the message this season that Rosbach doesn’t do kale. “Kale. It’s like somebody just cut their lawn and put it on a plate. So disgusting. There are other ways you can get the benefit of kale without actually ingesting it,” he told GQ.

Rosbach typically makes a morning smoothie but replaced adding raw eggs with a hard-boiled egg. He said his wife wasn’t thrilled that he was ingesting raw eggs. So what’s in that smoothie? “Then I add 50 grams of protein, usually just whey, plus a banana, two cups of blueberries, two cups of strawberries, and two cups of spinach. I’ll have that around nine, and it’ll carry me through until the early afternoon.”

He also doesn’t snack but does have one big food weakness. “It’s hard to get my protein fill on the water, but I just eat what the chef makes,” he said. “I’ll tell him that I don’t need a lot of pasta. Pasta is my weak spot. God, I love it. If I’m having a cheat day, I’m going straight for a big old plate of pasta. I mostly try to avoid large amounts of anything.”