Most pro-strongman competitors weigh north of 300 pounds. Athletes of such colossal stature rely on high-calorie meals to fuel their heavy training and recovery.
Strongman turned boxer turned powerlifter turned strongman Hafthor Björnsson is no stranger to diet adjustments. He works with retired pro bodybuilder and creator of the ‘Vertical Diet,’ Stan Efferding, as his nutrition coach to peak for the 2024 Arnold Strongman Classic (ASC), scheduled for March 1-2 in Columbus, OH.
On Feb. 27, 2024, Björnsson published a video on his YouTube channel, sharing his full day of eating in prep for his pro strongman comeback. Check out the video below:
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Hafthor Björnsson’s 8,000-Calorie 2024 ASC Diet
The Icelandic strongman hit his daily calorie target with six meals:
Meal One — Breakfast
- Eggs — Three eggs
- Rice — 550 grams
- Strawberries — 100 grams
- Milk — 500 grams
- Orange Juice — 245 grams
- Skyr — 200 grams
- Blueberries — 100 grams
Björnsson poured chicken broth over his rice to make it more appetizing and easier to digest. Björnsson blends a concoction of orange juice, skyr, and blueberries for every meal.
Björnsson once paired each meal with milk but discontinued that due to inflammation issues. Although a dairy product, skyr doesn’t cause him the same problem.
The 35-year-old Björnsson does 10 minutes of low-intensity steady state (LISS) cardio after each meal as it helps his digestion and lowers blood pressure.
After some cycling, Björnsson immerses himself in a three-minute cold plunge; a practice he credits for reducing muscle and joint inflammation.
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Meal Two
- Rice — 450 grams
- Steak — 110 grams
- Vegetables — 100 grams
- Avocado — Half
- Orange Juice — 245 grams
- Skyr — 200 grams
Björnsson also had an energy drink and an electrolyte supplement with lunch.
Meal Three
- Rice — 450 grams
- Steak — 110 grams
- Vegetables — 100 grams
- Orange Juice — 245 grams
- Skyr — 200 grams
Since Björnsson sweats heavily, he adds 10 grams of table salt to all his meals to prevent muscle cramps during training.
Meal Four — Snack
- Milk — 510 grams
- Sourdough Bread — Two slices
- Banana — One
- Butter
- Jam
- Peanut Butter
Meal Five
- Rice — 450 grams
- Steak — 130 grams
- Green Beans — 100 grams
- Orange Juice — 245 grams
- Skyr — 200 grams
Meal Six
- Rice — 450 grams
- Steak — 110 grams
- Vegetables — 100 grams
- Avocado — Half
- Orange Juice — 245 grams
- Skyr — 200 grams
Björnsson’s dinner was the same as the day’s second meal. Before transitioning to boxing, Björnsson’s final strongman competition was the 2020 Iceland’s Strongest Man, which he won.
Björnsson, a three-time ASC winner (2018-20), along with former WSM winners Martins Licis, Oleksii Novikov, Tom Stoltman, and six other elite strongmen will challenge reigning ASC champ Mitchell Hooper for the coveted Louis Cyr trophy in Columbus, OH. Below are the featured events:
2024 Arnold Strongman Classic Events
Friday, March 1:
- Elephant Bar Deadlift
- Frame Carry
Saturday, March 2:
- Dinnie Stone Carry
- Apollon Wheels
- Stone Medley
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Featured image: @thorbjornsson on Instagram
