Wesley Vissers is making sure his legs are full and proportionate for the Olympia stage. In a September 13 video, he broke down his 3,095-calorie diet just 11 days before he competes in Vegas.
Vissers last competed at the Mr. Olympia in 2024 and finished eighth. His legs lacked the mass and fullness needed to push top contenders, including Chris Bumstead, Ramon Queiroz, and Mike Sommerfeld. The weakness continued to hold Vissers back; he came up short in fifth place at the 2025 Arnold Classic and lost to Matt Greggo at the Detroit Pro.
The season of setbacks helped Vissers map out a solid game plan. He gradually brought up his legs, and returned better than ever. In 2026, “The Dutch Oak” secured back-to-back wins at the Arnold Classic Ohio and Detroit Pro. He pushed Sommerfeld at the Arnold UK but took silver. With bigger legs on his radar, Vissers walked through the diet plan he believes could make or break his Olympia performance.
Wesley Vissers’ 3,095-Cal Full Day of Eating Ahead of 2026 Olympia
Find the meal breakdown from his video below:
Meal 1 (Pre-Workout)
- Egg Whites
- Pumpkin Puree
- 52g of banana
- 60g of protein powder
- 90ml of water
He explained that carbohydrates continue to ramp up in the final stages of preparation:
“Today is a leg day, and the carbs on this day go up. They’ve been going up the whole prep, and that’s the opposite of what most people do so close to the show. Now, full legs on a tall frame is usually what is missing.”
Meal 2 (Post-Workout)
- Rice Pudding
- Cinnamon
- Salt
- Sweetener
- 1 cup of blueberries and strawberries
- Protein powder (vanilla)
After training, Vissers enjoyed his signature Victory Cake, providing him with ample carbs and protein to recover from leg day:
“The pump is there, which is what I want during a leg workout. Now, the most important meal of the day, of the week, of the prep, this meal right here, could cost me either getting into the top five or outside of it.”
“I used to make this meal too small thinking it would burn more calories, but now it’s one of the highest carbohydrate meals of the day.”
Meal 3
- Sirloin steak
- 250g of zucchini and mushrooms
- salt
- Smoked paprika powder
- Bell pepper powder
The Classic Physique star doesn’t include carbohydrates in his third meal, which he described as a ‘filler’ to get him through the day.
“One thing is missing, Wesley: where are the carbohydrates? Well, this is just a beautiful steak, a little bit more fat in the steak, but it’s still a very lean piece of meat.”
“This is what I like to have. Filler meals after the post-workout meal and in between the pre-bed meal, which will be a very special one.”
Meal 4
- Minced chicken breast
- Mushrooms
- Eggplant
His next meal was also zero-carb; Vissers created a minced chicken burger using eggplant as the bread:
“Kind of the same as meal number three, but the difference is I now use chicken mince, also from meat at the local butcher I go to to make sure it’s high quality.”
“I kind of make it like a chicken mince burger. These kinds of meals make or break your prep. These kinds of meals carry you over from the post-workout meal where the delicious carbs are and in between there’s nothing except this to keep the hunger at bay. Getting the micronutrients in and the protein to recover from workouts.”
Meal 5
- Egg Whites
- Pumpkin Puree
- 52g of banana
- 60g of protein powder
- 90ml of water
He recreated his Victory Cake to end the day, keeping him satiated throughout the night—a rare luxury for top-tier bodybuilders this deep into prep.
“Meal one and five are pretty much identical. Meals three and four contained no carbs, and I put where those carbs would have been into the final meal. This has several benefits. The benefit that I take most from it is no hunger at night,” Wesley Vissers said.
Daily Macros
Here are Vissers’ macro totals:
- Calories: 3,095
- Protein: 317g
- Carbohydrates: 380g
- Fats: 16g
Vissers has been open to training changes throughout the season. He teamed up with Hany Rambod, who guided him through a workout to build on his already dominant chest. The Classic Physique standout also broke down his zero pressing shoulder workout for the 2026 Olympia.
Vissers is aiming to turn his weaknesses into strengths. Don’t miss the 2026 Mr. Olympia free livestream from September 24-27 in Las Vegas, Nevada. Fitness Volt will have extensive coverage.
RELATED: Wesley Vissers Predicts First Callout at 2026 Mr. Olympia, Says Goal Is to Win ‘In the Next 3 Years’
