An Inside Look At The 20,000 Calorie/ Day Diet of a Strongman Champion

An Inside Look At The 20,000 Calorie/ Day Diet of a Strongman Champion


Training for strongman competition involves building overall strength in the gym, and training with competition implements to gain familiarity. In the gym it is necessary to train the entire body for strength, especially with variants of the squat, deadlift, and overhead press. Also important is explosive power, developed by weightlifting-style lifts, and cardiovascular conditioning. Grip strength must also be developed. Like any sport, it is necessary to train using the equipment one encounters in the sport. In the case of strongman, these include logs, tires, yokes, farmer’s walk implements, etc.; building strength in the gym alone is insufficient.

Ever wondered what exactly competitive strongmen eat to cultivate their immense physiques? You’re not alone.

Mealplansite.com explains exactly what Strongmen eat to keep their weight up:

A strongman should eat for strength and with this muscle size will come, so a meal plan is not too dissimilar to that of an off-season bodybuilder. The key to healthy quality muscle and weight gain is to eat big and eat consistently throughout the day following a structured meal plan. Six or seven feeds all of large quantity are the norm, which will include plenty of high protein food choices, like lean meat, chicken, fish, eggs and milk; fibrous low glycaemic carbs like cereals, bread, pasta, rice and potatoes; fruit and vegetables (don’t forget nuts and pulses are also good sources of protein); as well as sources of essential fats.

Meals should be spread regularly through the day, paying close attention to structure surrounding training sessions to provide fuel. Have low glycaemic carbs about 30 minutes before a workout, with a small amount of simple carbs right before and straight afterwards. It may also be useful to have protein pre-, during and immediately post workout, both on gym and event training sessions. Protein and weight gain supplements can be useful aids to gaining size and strength, but not in place of good wholesome food.

Before a strongman competition up the portions of low glycaemic carbohydrate foods on the two days prior to help load the muscles; nutrition for an event should be similar to that of a training session.

Robert Oberst—aka Obie—one is one of America’s leading professional strongmen, holder of the American record in the Log Lift, and eater extraordinaire.




In an average day, Obie consumes 15,000–20,000 calories to power himself through hours of punishing training. From the gym to the kitchen, Obie shows us the kind of fuel he needs in order to stay at the top of his sport.


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