Breon Ansley is taking a calculated approach to his nutrition ahead of his next bodybuilding contest. In a recent YouTube video, Ansley discussed his full day of eating in preparation for the 2024 Dubai Pro show on July 28.
“I’m 13 and a half weeks out from the Dubai Pro. Dubai Pro is July 28th. This is kind of like the diet before the diet. I’m 23 pounds away from –what I have to weigh in at is 187, so I’m 210. I better not be 220. I’d be a lot more nervous and it’d be like crunch time or desperate times.”
As an IFBB Pro, Ansley quickly emerged as a talent to watch thanks to his impressive symmetry and sculpted back. Establishing himself as a two-time Classic Physique Olympia in 2017 and 2018, Ansley has proven he has what it takes to contend with the best names of his category, which includes the current reigning five-time Classic Physique Olympia Chris Bumstead.
After losing the prestigious title to ‘Cbum’ in 2019, Ansley hasn’t let up on stage, routinely defeating other high-profile contenders. At his last Mr. Olympia competition, Ansley finished in fourth place. His appearance at the 2024 Arnold Classic Ohio saw him take fourth again, though he most recently captured silver at the Arnold Classic UK.
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Check Out Breon Ansley’s Diet for the 2024 Dubai Pro in 13 Weeks
Meal 1
- cream of rice
- 6 ounces of Bison
Given his time in the game and experience crafting his physique, Ansley only measures his protein at mealtime.
“I’m not super strict with the amounts. I will probably be with my meats. But, not with the carbs and maybe with some of the fats. So, eyeballing a little bit. This is my cream of rice. That’s probably about a quarter cup dry. I’ve been doing this a long time.”
“That’s going to be breakfast. I got my cup of coffee right here. I probably won’t drink all of this.”
Meal 2
- cream of rice
- 5 ounces of salmon
His second meal at 2 p.m. was salmon and cream of rice.
“After training, damn it’s already 2 o’clock. See what I’m talking about, the diet before the diet because I should have already been eating at 11 or 10:30. So, that’s what I’m saying, to get into the groove with timing and everything guys, it takes me about one and a half to two weeks.”
Meal 3
- Reduced-fat turkey bacon sandwich (Starbucks)
- water
- 3 rainbow sushi rolls
In addition to enjoying a turkey bacon sandwich from Starbucks, Ansley consumed three sushi rolls.
“Yeah, reduced-fat turkey bacon sandwich guys. Now, I mean, deep into the off-season I would get your MacDonald’s sausage biscuit with eggs but that’s a little too fatty, a little too greasy, a little too messy. This one is a lot healthier, doesn’t taste as good but it tastes good.”
“There might be a little low-fat cheese in there, which we don’t really eat cheese at all, but it’s low-fat, so it’s all good.”
“This is without mayo. So it’s without the crab meat inside,” said Ansley. “Those are going to go down so swift, so fast. Hon-gry. And we might do legs later on today, we just might.”
Snack
- cream of rice
- strawberry ice cream protein powder
In between meals, ‘The Black Swan’ opts for cream of rice and protein powder as a snack.
“Pure Iso whey, tastes good to me,” adds Ansley. “That’s going to be a little I guess you can call it a snack in between me going to get that sushi rainbow roll with no mayonnaise.”
Meal 4
- 5 ounces of chicken
- quarter cup of almonds
Meal four consists of chicken and because Ansley is out of eggs, he opts to have a quarter cup of almonds.
“Meal number four is chicken, almighty Trifecta, of course, we’re going to do like five ounces again and just some almonds. Just some almonds. I’ve had three carb meals so I know about now that if I’m going to keep my weight the same or have it trickle down a little bit, these last two meals need to be very light on carbs. Pretty much just protein.”
“I’ll do eggs or more chicken. Actually, I don’t have eggs, we talked about that, and I didn’t get any today. So its chicken again, chicken twice. Tomorrow we will do a similar day but we’ll get eggs.”
Meal 5
- 5.5 ounces of ground bison
- cream of rice
For meal five, Ansley consumes cream of rice and ground bison.
“It’s been about an hour. If you just eat a protein and fat meal, you’re going to get hungry again pretty soon,” says Ansley.
Meal 6
- 5 ounces of chicken
- quarter cup of almonds
- vegetables
Avoiding carbohydrates toward the end of the day, Ansley finishes his full day of eating with chicken, vegetables, and more almonds.
“Chicken, power greens, veggies, and another quarter cup of almonds. That’ll be all she wrote.”
Even though Ansley hasn’t tasted Olympia gold in five years, he hasn’t abandoned his aspirations of reaching the top again. With the right physique and a proper peak, Ansley still has time to recapture the sport’s greatest title.
“I still haven’t gotten anything less than fourth place all these years. I’m still right there. I’m still knocking at the door. I’m in the mix.”
Thanks to the new height and weight cap on display in Classic Physique, the future looks bright for Breon Ansley. Although he is qualified for life at the Mr. Olympia show, he hopes to make a statement in his next bodybuilding contest at the 2024 Dubai Pro on July 28.
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