Men’s Open bodybuilder Regan Grimes has fine-tuned his diet for the 2025 New York Pro, set for Saturday, May 17, 2025. With his sights on victory and 2025 Olympia qualification, Grimes shared his 3,000-calorie diet, focused on high-protein foods, moderate carbs, reduced fats, and key supplements to support his gym performance.
Grimes’ mornings start with a hydration drink and a Celsius packet — zero sugar, high caffeine — to boost energy. Grimes’ workouts typically last approximately 40 minutes and include cardio. Pre-workout supplements can help delay fatigue. (1)
Meal One
- A Can and a Half of Tuna — 60 grams of protein
- Cream of Rice — 100 grams
- Berries — 100 grams
- Coconut Oil — 10 grams
This meal delivers approximately 75 grams of carbohydrates. The berries, rich in antioxidants, reduce inflammation and support muscle recovery. (2) Grimes added a splash of Frank’s Red Hot sauce and mustard to his tuna to enhance flavor.
Meal Two
- Chicken — 250 grams
- Green Beans
- Vegetables
Grimes typically treats his second meal as a pre-workout. However, he planned another no-carb meal since he wasn’t training until later. Grimes actual pre-workout meal includes carbs — carbs are only featured in a few of his meals, so he carefully times nutrition to align with his workout schedule.
Grimes prefers to prepare each meal fresh, about 20 minutes before eating. Since he spends most of his day remote and trains from home, he doesn’t batch-prep meals in advance.
Meal Three (Pre-Workout Meal)
- Banana — 70 grams
- Cream of Rice — 80 grams
- Protein Shake — 50 grams
- Creatine — five grams
- Intra-Workout Carbs — 30 grams
Super simple, nice, and easily digesting pre-workout meal; goes in pretty fast.
—Regan Grimes
Post-Workout Meal & Meal Five
Grimes refuels with protein-rich foods post workouts, a meal that resembles his first meal of tuna and rice but includes an additional serving of bread. He advised against eating tuna twice per day regularly.
Grimes’ fifth meal featured orange roughy, a deep-sea fish prepared by placing it in the oven to preheat. He added a side of lettuce topped with light Italian dressing.
Meal Six
- Red Meat — 180 grams
- Apsaragus — 200 grams
- Mustard
- Frank’s Red Hot Sauce
Total Macros
Grimes’ total calorie intake for a typical training day is as follows:
- Protein — 370 grams
- Carbs — 260 grams
- Fat — 47 grams
For a total of 3,001 calories, it’s down a lot. I was around 5,500 to 6,000 in the off-season. We cut that in half.
—Regan Grimes
Grimes scales back further on his weekly rest day, consuming approximately 2,700 calories.
References
- Panayi, S., & Galbraith, A. (2022). Acute Ingestion of a Commercially Available Pre-workout Supplement Improves Anaerobic Power Output and Reduces Muscular Fatigue. International journal of exercise science, 15(6), 455–472. https://doi.org/10.70252/NVMJ5392
- Silva, S., Costa, E. M., Veiga, M., Morais, R. M., Calhau, C., & Pintado, M. (2020). Health promoting properties of blueberries: a review. Critical reviews in food science and nutrition, 60(2), 181–200. https://doi.org/10.1080/10408398.2018.1518895
Featured image: @regangrimes on Instagram
