Four-time World’s Strongest Man (WSM) Brian Shaw closed the curtain on his WSM career after the 2023 contest resulted in a seventh-place finish at age 41. Shaw still has a major contest left before bookending his storied strongman career: the 2023 Shaw Classic on Aug. 19-20, 2023, in Loveland, CO.
Preparation for that contest starts in the kitchen and a huge caloric surplus. On June 12, 2023, Shaw took to his Youtube channel to share how he still eats over 10,000 calories each day to fuel his training. Check it out below:
[Related: 2023 Strongman Champions League Team World Championships Results — Ziółkowski & Roszkowski Win]
What Shaw Eats in a Day
Below is a breakdown of what Brian Shaw eats to prepare for his final show.
Meal One
This is what Brian Shaw started the day with for breakfast:
- Bison — eight ounces
- Eight eggs — two in pancake batter, six in bison
- Five medium pancakes (half a box of pancake mix)
- Orange juice — 16 ounces
- Butter
- Syrup
- Ketchup
Total Macros
- Protein — 140 grams
- Carbs — 240 carbs
- Fat — 95.5 grams
- Calories — 2,260
In his first meal, Shaw eats more than the Food and Drug Administration’s (FDA) daily recommended general guide of 2,000 daily calories. Considering Shaw stands six feet eight inches and weighs over 400 pounds, his body needs more fuel to get through the day. The 140 grams of protein help replenish his muscles from previous workouts. At the same time, the carbohydrates from the pancakes increase the body’s glycogen to use as energy in his next training session.
[Related: 2023 Pahlavon Mahmud Strongman Grand Prix Results — Reza Gheitasi Triumphant]
Meal Two
For his second meal, Shaw consumes a shake comprised of :
- Three scoops of whey protein isolate — 75 grams of protein
- One banana
- One spoonful of peanut butter
- Ice
- Water — 20 ounces
Additionally, Shaw scarfs down one apple and four cookies.
Total Macros
- Protein — 85 grams
- Carbs — 132 grams
- Fat — 36 grams
- Calories — 1,190
This is a smaller meal Shaw snacks on while answering emails. The shake provides easily digestible protein.
[Read More: Best Meal Replacement Shakes, With Dietitian Advice]
Meal Three
For what Shaw calls his “first lunch,” he eats the following:
- One pound bison
- Three servings pasta
- Tomato pasta sauce — four ounces
Total Macros
- Protein — 131 grams
- Carbs — 153 grams
- Fat — 43 grams
- Calories — 1,495
The consistency of 100-plus grams of protein per meal is a testament to how Shaw has amassed so much muscle onto his frame in his decades-long strongman career.
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Meal Four
Once again, Shaw turns toward his favorite protein source (bison):
- One pound of bison
- Eight ounces of green beans
- Two cups of rice
- BBQ sauce
Total Macros
- Protein — 129 grams
- Carbs — 161.5 grams
- Fat — 40 grams
- Calories — 1,532
By midday, Shaw has already consumed 2.5 pounds of bison.
Meal Five
Since Shaw plans to train deadlifts the day after the recording of the video above, he loaded up on carbs for his fifth meal, the largest of the day:
- Bison — eight ounces
- Chicken meatballs (two servings)
- 12 Ravioli (four servings)
- Tomato pasta sauce — four ounces
- Salad (shredded romaine with balsamic vinaigrette)
- Coca-Cola — 24 ounces
Total Macros
- Protein — 145 grams
- Carbs — 209 grams
- Fat — 135 grams
- Calories — 2,555
The Coke and ravioli provide excess glycogen for his muscles in preparation for the upcoming training session the day after. Despite tasting delicious, this was the first meal Shaw admits to having to force feed to get down.
[Related: 2023 Strongest Man in Iceland Results — Kristján Jón Haraldsson Retains]
Meal Six
This is what Brian Shaw eats for his final meal of the day:
- Milk — 20 ounces
- Mass gainer powder (Gigantor) — Five scoops
Total Macros
- Protein — 97.5 grams
- Carbs —153 grams
- Fat — 47.25 grams
- Calories — 1,420
Shaw freezes and churns the mixture into ice cream with his Ninja blender. He finishes his day of eating with a slice of cheesecake to round out the day.
Shaw’s Daily Macros
- Protein — 690.5 grams
- Carbs —1,048.5 grams
- Fat — 396.75 grams
- Calories — 10,432
[Read More: The Best Supplement Stacks, R.D.-Reviewed]
Consuming nearly 700 grams of protein daily is a colossal endeavor. It’s part of the reason Shaw is able to compete with the best strongmen in the world, some of whom are a decade and a half younger. Shaw’s final competitive strongman contest will take place at the 2023 Shaw Classic in his home state of Colorado. He won the inaugural edition of his namesake competition in 2020; we’ll see if he can run it back one last time.
Featured image: @shawstrength on Instagram
