2018 World’s Strongest Man (WSM) Hafthor Björnsson shared his new bulking diet of 12,000 daily calories during preparation for the 2024 Strongest Man on Earth contest at the 2024 Shaw Classic on Aug. 16-18, in Loveland, CO.
Björnsson made his return to strongman competition at the 2024 Arnold Strongman Classic (ASC), placing fourth after a four-year break. A few weeks later, he was runner-up to Mitchell Hooper at the 2024 ASC UK. Still undersized by his standards, the six-foot-nine-inch, 400-pound Björnsson aims to gain 40 pounds before traveling to Loveland.
While it’s ambitious of the Iceland native, the extra body weight will help in his attempt at the heaviest deadlift ever — 505 kilograms (1,113.3 pounds). Check out Björnsson’s full bulk mode breakdown in the video below:
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Björnsson’s Daily Bulking Macros
- Calories — 11,547
- Carbs — 1,393 grams
- Fat — 391 grams
- Protein — 586 grams
Breakfast — 1,247 Calories
Björnsson’s first meal at 8:15 a.m. is early enough for him to eat all his intended daily calories. His usual breakfast includes:
- White Rice — 563 grams
- Chicken or Vegetable Broth
- Three Sunny-Side-Up Eggs
- Orange Juice — 245 grams
- Skyr — 200 grams
- Blueberries — 100 grams
- Strawberries — 100 grams
This meal provides a balance of protein, carbs, and fats. The rest of his calories come from simple sugars and dairy.
I’m bulking so if I eat slightly over plan, I don’t care.
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Meal Two — 1,673 Calories
A few hours later, Björnsson changes up his protein sources for a late-morning meal:
- Steak — 125 grams
- Rice — 500 grams
- Mixed Vegetables — 100 grams
- Half an Avocado
- Milk — 500 grams
- Skyr mixed with Orange Juice
All the foods are weighed on a food scale, including the cup of milk. The steak provides plenty of calories, protein, and amino acids. Avocados are calorically dense due to their fat content. Björnsson has lots of salt in his meals, which he prefers to eat cold.
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Meal Three | Lunch — 1,673 Calories
Meals two and three are identical. In between chowing down, Björnsson goes for a 10-minute walk or ride on a stationary bike in his home gym. It helps with his digestion.
I couldn’t eat every 2.5 hours without my 10-minute walk.
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Meal Four — 1,673 Calories
“I’m feeling amazing, not uncomfortable,” Björnsson said by meal four. The same steak, rice, and veggies (no avocado) like the previous two meals. Per usual, the bulking beverages were Skyr orange juice and milk.
Cheat Meal — 4,200 Calories
Björnsson’s delivered on his promise with a cheat day staple — as much pizza as he could devour.
To up my weight, I up the calories. This is easy [with] pizza.
Including a high-calorie beverage, Björnsson’s cheat meal macros worked out to 411 grams of carbs, 183 grams of fat, and 220 grams of protein.
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Dinner — 1,081 Calories
Björnsson is usually asleep 9:00 p.m., however, a late routine set him back a meal. It consisted of two ingredients:
- Rice — 500 grams
- Sardines —Two cans
Though Björnsson loves sardines, it was too much given his earlier cheat meal, citing the pizza as “too heavy on the stomach.”
Since he was unable to finish his last meal, Björnsson was just shy of 12,000 calories.
Invest in a rice cooker. Add butter. Drink milk and orange juice.
Björnsson is determined to be massive for the upcoming Strongest Man on Earth contest at the Shaw Classic and the 2024 Iceland’s Strongest Man and 2024 Rogue Strongman Invitational later in the year.
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Featured image: @thorbjornsson on Instagram
