Spoiler alert: Loads of steak and rice forward.
Final up to date on July twenty sixth, 2024
2018 World’s Strongest Man (WSM) Hafthor Björnsson shared his new bulking food regimen of 12,000 day by day energy throughout preparation for the 2024 Strongest Man on Earth contest on the 2024 Shaw Basic on Aug. 16-18, in Loveland, CO.
Björnsson made his return to strongman competitors on the 2024 Arnold Strongman Basic (ASC), inserting fourth after a four-year break. Just a few weeks later, he was runner-up to Mitchell Hooper on the 2024 ASC UK. Nonetheless undersized by his requirements, the six-foot-nine-inch, 400-pound Björnsson goals to achieve 40 kilos earlier than touring to Loveland.
Whereas it’s bold of the Iceland native, the additional physique weight will assist in his try on the heaviest deadlift ever — 505 kilograms (1,113.3 kilos). Try Björnsson’s full bulk mode breakdown within the video under:
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Björnsson’s Every day Bulking Macros
- Energy — 11,547
- Carbs — 1,393 grams
- Fats — 391 grams
- Protein — 586 grams
Breakfast — 1,247 Energy
Björnsson’s first meal at 8:15 a.m. is early sufficient for him to eat all his supposed day by day energy. His normal breakfast contains:
- White Rice — 563 grams
- Hen or Vegetable Broth
- Three Sunny-Aspect-Up Eggs
- Orange Juice — 245 grams
- Skyr — 200 grams
- Blueberries — 100 grams
- Strawberries — 100 grams
This meal offers a steadiness of protein, carbs, and fat. The remainder of his energy come from easy sugars and dairy.
I’m bulking so if I eat barely over plan, I don’t care.
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Meal Two — 1,673 Energy
Just a few hours later, Björnsson modifications up his protein sources for a late-morning meal:
- Steak — 125 grams
- Rice — 500 grams
- Combined Greens — 100 grams
- Half an Avocado
- Milk — 500 grams
- Skyr combined with Orange Juice
All of the meals are weighed on a meals scale, together with the cup of milk. The steak offers loads of energy, protein, and amino acids. Avocados are calorically dense attributable to their fats content material. Björnsson has numerous salt in his meals, which he prefers to eat chilly.
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Meal Three | Lunch — 1,673 Energy
Meals two and three are an identical. In between chowing down, Björnsson goes for a 10-minute stroll or trip on a stationary bike in his house fitness center. It helps together with his digestion.
I couldn’t eat each 2.5 hours with out my 10-minute stroll.
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Meal 4 — 1,673 Energy
“I’m feeling wonderful, not uncomfortable,” Björnsson stated by meal 4. The identical steak, rice, and veggies (no avocado) just like the earlier two meals. Per normal, the bulking drinks have been Skyr orange juice and milk.
Cheat Meal — 4,200 Energy
Björnsson’s delivered on his promise with a cheat day staple — as a lot pizza as he may devour.
To up my weight, I up the energy. That is straightforward [with] pizza.
Together with a high-calorie beverage, Björnsson’s cheat meal macros labored out to 411 grams of carbs, 183 grams of fats, and 220 grams of protein.
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Dinner — 1,081 Energy
Björnsson is often asleep 9:00 p.m., nonetheless, a late routine set him again a meal. It consisted of two substances:
- Rice — 500 grams
- Sardines —Two cans
Although Björnsson loves sardines, it was an excessive amount of given his earlier cheat meal, citing the pizza as “too heavy on the abdomen.”
Since he was unable to complete his final meal, Björnsson was simply shy of 12,000 energy.
Spend money on a rice cooker. Add butter. Drink milk and orange juice.
Björnsson is set to be large for the upcoming Strongest Man on Earth contest on the Shaw Basic and the 2024 Iceland’s Strongest Man and 2024 Rogue Strongman Invitational later within the 12 months.
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Featured picture: @thorbjornsson on Instagram