What does the diet of a Mr Olympia bodybuilder look like? 🧐
Data from an elite pro bodybuilder.
Beyond the Limits of Human Muscle Hypertrophy: A Case Study of a Mr. Olympia Competitor Bodybuilder
Study Details
This new case study followed a competitive bodybuilder (12th at Mr Olympia) across bulking and cutting cycles 🏆
Here are the details of his diet ⬇️
Key Findings
Off-season (bulking) 📈
🔥 Total kcal: 5620 kcal/day
🍚 Carbohydrates: 850 g/day (6.6 g/kg)
🥩 Protein: 330 g/day (2.5 g/kg)
🥑 Fat: 100 g/day (0.78 g/kg)
💧 Water: 4 L/day
In-season (cutting) 📉
🔥 Total kcal: 3140 kcal/day
🍚 Carbohydrates: 320 g/day (2.6 g/kg)
🥩 Protein: 330 g/day (2.7 g/kg)
🥑 Fat: 60 g/day (0.49 g/kg)
💧 Water: 5 L/day
Supplementation remained consistent between phases:
🦠 Probiotics
⚡ 10 g creatine during training sessions
🥛 20 g essential amino acids during training
🧬 Omega-3
🍊 Vitamins C, D3, E and B-complex
🛡️ 1200 mg N-acetylcysteine daily
🧪 Enzymes
🌿 Monacolin-K
Steroid use was not evaluated or discussed in the paper 💉
Reference
https://pubmed.ncbi.nlm.nih.gov/42113013/
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