As the 2024 Olympia set for Oct. 10-13, 2024, in Las Vegas, NV, nears, qualified pro bodybuilders are meticulously fine-tuning their training and nutrition strategies to bring their best packages to the stage.
In a video published on July 14, 2024, the reigning Arnold Classic Physique champion Wesley Vissers shared what comprises a full day of eating during a training day during 2024 Olympia prep. Check it out below:
Meal One: Breakfast
- Rice flour — 105 grams
- Creatine — 10 grams
- Cinnamon
- Flavor powder — Six grams
- Potassium salt — Four grams
- Psyllium husk — 10 grams
- Powdered egg whites — 30 grams
- Dark chocolate — 10 grams
- Whey protein — 65 grams
- Fruit — 400 grams
Macronutrients
- Calories — 1,012
- Protein — 84 grams
- Carbs — 116 grams
- Fat — 11 grams
Vissers dubs this meal the ‘victory breakfast.’ Using rice flour as a base adds volume and keeps him satiated for longer. During prep season, Vissers adds psyllium husk for its gut-health benefits and nutrient absorption properties.
After combining all ingredients in a bowl and whisking to a smooth consistency, Vissers bakes the mixture for four minutes. Concurrently, he combines 65 grams of whey protein with half a cup of water in a separate bowl and refrigerates it for four minutes.
Vissers adds 400 grams of fruit to the rice flour base and tops it with whey protein. After the meal, Vissers heads outdoors for a 30-minute walk.
Meal Two: Post-Workout Meal
- Rice flour — 140 grams
- Creatine — 10 grams
- Cinnamon
- Flavor powder — Six grams
- Potassium salt — Four grams
- Psyllium husk — 10 grams
- Powdered egg whites — 30 grams
- Dark chocolate — 10 grams
- Whey protein — 40 grams
- Fruit — 400 grams
Macronutrients
- Calories — 1,148
- Protein — 87 grams
- Carbs — 144 grams
- Fat — 12 grams
Post-workout, Vissers refuels with a modified “victory meal,” incorporating casein and whey protein to optimize protein synthesis through varied absorption rates. Additionally, he increases the rice flour content from 105 grams to 140 grams.
Meal Three
- Shrimp — 225 grams
- Celery — 100 grams
- Zucchini — 100 grams
- Bell pepper — 50 grams
- Eggplant — 100 grams
- Mushrooms — 50 grams
Macronutrients
- Calories — 326
- Protein — 59 grams
- Carbs — 14 grams
- Fat — Two grams
Vissers preps vegetables in large batches to add to his daily meals. They contribute valuable fiber, phytonutrients, minerals, and vitamins. “The more colors you can get in your plate, the better it is,” says Vissers.
[Related: Are Hemp Seeds Worth the Hype? Here Are 3 Science-Backed Benefits of Hemp Seeds]
Meal Four
- Tilapia — 200 grams
- Celery — 100 grams
- Zucchini — 100 grams
- Bell pepper — 50 grams
- Eggplant — 100 grams
- Mushrooms — 50 grams
- Light sauce — 30 grams
Macronutrients
- Calories — 369
- Protein — 57 grams
- Carbs — 15 grams
- Fat — Six grams
Meal four substitutes tilapia for shrimp and adds a low-calorie sauce for flavor. Vissers supplements each meal with omega-3 capsules for essential fatty acids and magnesium for muscle relaxation.
Meal Five
- Salmon — 200 grams
- Tilapia — 200 grams
- Asparagus — 100 grams
- Zucchini — 100 grams
- Bell pepper — 50 grams
- Eggplant — 100 grams
- Mushrooms — 50 grams
- Pears — One
- Apples — Two
Macronutrients
- Calories — 985
- Protein — 100 grams
- Carbs — 54 grams
- Fat — 34 grams
A high-protein meal before bed helps Vissers avoid nighttime hunger. His carb and fat consumption will decrease as he approaches the 2024 Olympia.
Vissers’ Total Macronutrient Content
- Calories — 3,839
- Protein — 386.6 grams
- Carbs — 343.8 grams
- Fats — 64.6 grams
Way Forward
Vissers established himself as the top contender to the reigning, five-time Classic Physique Olympia champ Chris Bumstead by winning the 2024 AC US & UK. Former AC champ Ramon Rocha Queiroz and Urs Kalecinski.
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Featured image: @wesleyvissers on Instagram
