Breon Ansley continues to train and diet for the 2023 212 Olympia competition by packing on muscle mass. To do so, he’s updated his training to include rest-pause training, and his diet is supplementing his need to lift heavy to bulk.
On July 21, 2023, Ansley published a day-in-the-life video on his YouTube channel that detailed what he eats each day. Check out his diet below:
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Ansley’s 212 Diet
Below is a breakdown of how Ansley is currently eating for the 212 division prep.
Meal One
At the time of recording, Ansley was four weeks into a 20-week diet and dialing in his meal prep. He had his high-protein breakfast ready at the start of the video and prepares his next two meals to eat at appropriate times while on the road. Thinking ahead for how to plan properly is key to Ansley when maintaining his diet.
Meal Two
- Shake: collagen-hyaluronic acid and L-glutamine
- Eight ounces of chicken
- One and a half cups of rice
Ansley spoke about the gut health benefits of his morning and evening shake. “I remember a stomach ache after eating something that was off the diet,” Ansley said. “Right away, my knee started hurting like never before. [The stomach ache] was directly involved with how the joint in my knee felt.”
Ansley performed a push-day workout after meal two. His intra-workout shake consists of 25 grams of a Yava Labs carb loader (Karbolyn Hydrate) supplement to restore glycogen levels and 20 grams of Yava Labs BCAAs.
Meal Three
- Six ounces of bison
- 140 grams of sweet potato mash
Breon Ansley’s favorite meal is this post-workout meal. All these meals are simple, allowing Ansley to take them on the go. This helps him sustain his diet with constant traveling. Simplicity is key to structuring a bodybuilding competition diet so he can do it repeatedly for months.
Meal Four
- Six ounces salmon
- A quarter cup of almonds
Another facet of these meals is how small they are. They’re centered around 4-8 ounces of protein and 50-150 grams of complex carbs. It’s beneficial for bodybuilders to eat periodically throughout the day to help them fuel their workouts, preserve muscle, and keep their hunger levels satiated. These smaller meals work because they still have a decent amount of protein, leading to better satiety and muscle growth.
Meal Five
- Eight ounces of chicken
- One and a half cups of rice
- Shake:
- One to two tablespoons of psyllium husk
- Four ounces of nonfat Greek yogurt
- Four ounces of pure tart cherry juice
- One cup of frozen berries
- Two scoops of pure iso whey
- One scoop of collagen hyaluronic acid
- One scoop of L-glutamine
Protein-packed, recovery-focused, and anti-inflammatory are the reasons for Ansley’s day-ending shake. His 212 diet contains plenty of animal protein sources – chicken, bison, salmon – complex carbs – rice, sweet potato, cream of rice – and high-quality fat sources like almonds. He also adds intra-workout carbs, recovery-based collagen, and L-glutamine to shakes to fuel recovery.
With this strict, simple diet plan, Ansley hopes to bring a conditioned 212 physique to contend for the 212 Olympia title in November. However, he needs to win a pro show before then to qualify.
Featured image: @breonma_ on Instagram
