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
The post Wesley Vissers’ Near-4,000-Calorie Full Day of Eating During 2024 Olympia Prep appeared first on BarBend.