Men’s Open bodybuilder Nathan De Asha is focused on building size, breaking down th, and fueling his growth through diet. With no contest prep in sight, his attention is on clean, consistent nutrition, hoping to be even more impressive when he steps back on stage.
In late February 2025, De Asha assessed what he eats daily during a bulk. At the time of this article’s publication, he hasn’t specified which future bodybuilding contests he will compete in.
De Asha’s most recent stage appearance was a third-place finish at the 2024 Dubai Pro. His diet lays the groundwork to sculpt a champion physique as a potential return looms.
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Meals 1 and 2
De Asha starts his day with a hearty combination of 125 grams of oats, 50 grams of protein powder, 15 grams of almond butter, and 150 grams of banana, complemented by a handful of blueberries. The 950-calorie meal keeps him satiated.
According to the Journal of Food Science, adding whey protein to oats can improve the body’s ability to absorb oat phenolics, which may help maintain their antioxidant effects during digestion. This added benefit supports De Asha’s recovery-focused breakfast. (1)
By 10:30 a.m., De Asha enjoys a pre-prepared chicken machboos — a spiced rice dish known for its rich, savory, and slightly tangy flavor. He adds 300 grams of sticky white rice to increase his carb intake, bringing the total meal to 840 calories.
“That is what you call anabolic,” De Asha said after sprinkling Tabasco sauce on his meal.
Hamstring and Glutes Pre-Workout Meal
Later, when his usual supply of cream of rice is unavailable, De Asha improvises with a jerk chicken dish paired with 80 grams of onions, hot sauce, and a generous 530 grams of rice. He typically opts for white rice in more significant quantities since it’s quicker to eat than basmati rice.
De Asha’s Intra-Workout Shake
- 60 grams of Cyclodextrin
- Two scoops of Protein Powder
- Five grams of Creatine
- 10 grams of Glutamine
- 13 grams of Collagen
- Pump Pre-Workout
Post-Workout Nutrition
At 3:30 p.m., De Asha refuels with a 700-calorie post-workout shake. It’s another opportunity to boost his carbs for the day, supporting muscle growth and helping him recover from intense workouts. (2) He includes another 60 grams of cyclodextrin, 50 grams of Cinnamon Toast Crunch-flavored protein powder, and half a Gatorade.
Even though his coach Stefan Kienzl usually advises cereal post-workout, De Asha prefers beverages for their convenience. Research supports this carb-heavy move; studies show that timing carbs post-exercise can optimize glycogen storage and enhance recovery, aligning with De Asha’s strategy of ingesting carbs when his body needs them most (3)
Beef Ribs
De Asha visited a restaurant in Kuwait he’s frequented for over eight years. There, he consumed 150 grams of beef ribs, 500 grams of rice, and 10 grams of vegetables neatly positioned on his plate. And 1,000 calories later, De Asha is happy he doesn’t have to clean a dish.
I’m not on prep. I want to enjoy the food.
—Nathan De Asha
Meals 5 and 6
De Asha eats a chicken cheeseburger from a different restaurant as an appetizer for his final meal. By 10:30 p.m., he remained full but mentioned that usually, he’d sit down for 150 grams of granola, 250 grams of low-fat or zero-fat Greek yogurt, and 25 grams of ISO Clear protein powder. Instead, he stuck with a 440-calorie ESN Chocolate Designer Whey shake with an unnamed carb powder equal to 60 grams of cyclodextrin.
I try to keep it clean, healthy, and bodybuilder-ish, but obviously, keep it, Nathan.
—Nathan De Asha
References
- Chen C, Wang L, Chen Z, Luo X, Li Y, Wang R, Li J, Li Y, Wang T, Wu J. Effects of Milk Proteins on the Bioaccessibility and Antioxidant Activity of Oat Phenolics During In Vitro Digestion. J Food Sci. 2019 Apr;84(4):895-903. doi: 10.1111/1750-3841.14499. PMID: 30977921. https://pubmed.ncbi.nlm.nih.gov/30977921/
- Burke LM, Kiens B, Ivy JL. Carbohydrates and fat for training and recovery. J Sports Sci. 2004 Jan;22(1):15-30. doi: 10.1080/0264041031000140527. PMID: 14971430. https://pubmed.ncbi.nlm.nih.gov/14971430/
- Burke LM, van Loon LJC, Hawley JA. Postexercise muscle glycogen resynthesis in humans. J Appl Physiol (1985). 2017 May 1;122(5):1055-1067. doi: 10.1152/japplphysiol.00860.2016. Epub 2016 Oct 27. PMID: 27789774. https://pubmed.ncbi.nlm.nih.gov/27789774/
Featured image: @nathandeasha2 on Instagram
