Competitive bodybuilding demands a strategic nutritional approach. As competition nears, bodybuilders prioritize protein intake and reduce carbs to shed fat, preserve muscle, and enhance muscle definition.
On Aug. 28, 2024, two-time Classic Physique Olympia champion Breon Ansley pulled back the curtain on his full day of eating seven and a half weeks out from the 2024 Olympia scheduled for Oct. 10-13, 2024, in Las Vegas, NV.
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Meal One
- Lean Ground Chicken — Three Ounces
- Cream of Rice (Dry) — ¼ Cup
- Whole Eggs (Free Range) — Two
During his cut, Ansley adheres to a strict one-carb-meal-per-day regimen. He has his first and only carb-inclusive meal at 8:30 a.m. after a fasted cardio session.
Meal Two
- Lean Ground Chicken — Six Ounces
- Parsley — A Handful
- Almonds — ¼ Cup
Ansley’s second meal is at 11 a.m. To improve his training performance, he prefers eating three to four meals before a leg or back workout. On the other days, he opts for two meals before a training session.
Ansley incorporates parsley into his diet during his cut for its natural diuretic properties. Some competitive bodybuilders use pharmaceutical diuretics during contest prep to eliminate excess water from the muscle tissues, achieve crisp muscle conditioning, and achieve their target weight. (1)(2)
Meal Three
- Bison — Four Ounces
- Lean Ground Chicken — Two Ounces
- Almonds — ¼ Cup
- Veggies
Ansley consumes a quarter cup of almonds with three meals to meet his daily healthy fat intake goals. Dietary fat is essential for several body functions, including hormonal balance, vitamin absorption, energy production, joint and heart health, and cognitive function. (3)
Meal Four
- Cod — Six Ounces
- Veggies (Kale, Spinach, Parsley) — Handful
As this was Ansley’s pre-workout meal, he chose a quick-digesting protein source (cod) to maximize muscle protein synthesis and recovery. (4) With enough fuel in the tank, Ansley pushed his limits during the high-volume leg workout.
Meal Five
- Cod — Six Ounces
- Almonds — ¼ Cup
- Veggies
Ansley ate leftover cod from the previous meal instead of preparing a fresh serving of egg whites, white fish, or ground chicken. “I’m pretty tired and ready to go to bed, so I’m not too hungry for this meal,” Ansley explained.
The former Arnold Classic champion will stick to this diet approach until five weeks before the 2024 Olympia. However, he will adjust portion sizes based on his weight loss progress, muscle definition, and overall aesthetic.
Way Forward
Ansley announced a transition to the 212 division for the 2025 competitive season, making the 2024 Olympia his farewell performance in the Classic Physique division.
With the 2024 Dubai Pro show win under his belt, Ansley has momentum going into the 60th edition of the Olympia. He aims to dethrone the reigning champ, Chris Bumstead, to win his third Olympia title and further cement his legacy in the sport.
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References
- Kreydiyyeh, S. I., & Usta, J. (2002). Diuretic effect and mechanism of action of parsley. Journal of Ethnopharmacology, 79(3), 353–357. https://doi.org/10.1016/s0378-8741(01)00408-1
- Cadwallader AB, de la Torre X, Tieri A, Botrè F. The abuse of diuretics as performance-enhancing drugs and masking agents in sport doping: pharmacology, toxicology and analysis. Br J Pharmacol. 2010;161(1):1-16. doi:10.1111/j.1476-5381.2010.00789.x
- Meijaard E, Abrams JF, Slavin JL, Sheil D. Dietary Fats, Human Nutrition and the Environment: Balance and Sustainability. Front Nutr. 2022;9:878644. Published 2022 Apr 25. doi:10.3389/fnut.2022.878644
- Van Loon LJ. Is there a need for protein ingestion during exercise? Sports Med. 2014;44 Suppl 1(Suppl 1):S105-S111. doi:10.1007/s40279-014-0156-z
Featured image: @breonma_ on Instagram
