Strongman legend Brian Shaw continues to make strides, both in training and with his diet, while preparing for a mixed-martial arts fight against Martyn Ford. So, in a recent YouTube video, Shaw shared his current full day of eating, which totaled 4,620 calories.
“As you can tell, I’m in the gym. I actually am just finishing up my morning training and a lot of you have noticed that my training has changed up and to go along with that, my diet has also changed up.”
For years, Brian Shaw served as one of the greatest strongman talents the sport has ever seen. He won the 2011, 2013, 2015, and 2016 World’s Strongest Man competitions, where he routinely tested himself against other heavy-hitting titans like Eddie Hall and Hafthor Bjornsson.
After conquering Strongman in more ways than one for more than a decade, Shaw decided to officially retire from the sport. That being said, his competitive nature still drives him outside of his strongman efforts. However, his career path took an unusual turn as he set an MMA fight on his horizon. In order to perform well, Shaw plans to make the necessary adjustments to his diet in 2024.
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“So, because of all the questions I figured we would knock out another day of eating show you guys behind the scenes what I’m eating and kind of talk about my goals and where I am trying to go with my body, my physique, and I think it will be a lot of fun,” said Brian Shaw.
Strongman-Turned-MMA Fighter Brian Shaw Shares His Full Day Of Eating 4,620 Calories
Meal 1
To begin his day, Shaw consumes eggs and Rice ‘N Grinds.
- Rice ‘N Grinds two scoops
- Water one cup and a half
- Six whole eggs
- Egg whites half a cup
- Baby carrots
“I like to try to time this so that the eggs are done roughly when the Rice ‘N Grinds finish in the microwave and it’s always kind of a race that I do. There you go, you heard that just went off and the eggs are done,” Brian Shaw shared.
Macros
- Calories – 890
- Protein – 72g
- Carbs – 76g
- Fat – 30g
Meal 2
For his second helping of the day, Shaw ate grilled turkey burgers with apples and marinara sauce.
- Apple
- Trifecta Grilled turkey burgers
- Marinara sauce
“Depending on how my day is going, how busy I am, if I’m on the go and I need to grab something quick, I’ve got options for that. Today, I’m not on the go as much so I get to plug in different things and it keeps it fresh, it keeps it exciting and interesting for me.”
Meal 3
Shaw then enjoyed rice, bison, and green beans.
- Rice
- Bison
- green beans one cup
- coconut amnios
- Soy sauce
“Now we finally get to have some bison from Trifecta, very excited about this and rice. But you will notice that I have this microwaveable container of rice. This is what we call portion control for Brian because I’ll be honest when I cook rice, I love rice and it definitely is supposed to be one cup, the cup is rounded, there’s extra put in. This limits me in the rice department.”
“Everything with the diet for me is about efficiency,” adds Brian Shaw.
Meal 4
For his fourth meal, Shaw consumed an assortment of protein-filled snacks and frozen grapes.
- Chicken breast shredded six ounces
- One bag of Quest Protein chips
- Wicked Cuts Beef Jerkey
- Frozen grapes
“What I have here is chicken breast, this is shredded this is something Carey made up we just had some leftovers. So I did six ounces of that. As I said earlier, I get a lot of variety with this diet. So if I’m on the go and I need to grab something quick I have those options.”
Macros
- Calories – 525g
- Protein 71g
- Carbs – 21g
- Fat – 11g
Meal 5
His final whole-food meal was a ready-made Trifecta cilantro lime chicken and rice.
- Trifecta cilantro lime chicken and rice
- Bison burgers Trifecta
- One cup of green beans
“I’m definitely hungry and one of the options with the diet I get to plug in one of the Trifecta pre-made meals. This is a cilantro lime chicken and rice. I’m going to add some additional protein in the form of bison burgers. So I’ll heat that up throw this in the microwave and add some additional vegetables, probably green beats, probably sounds a little bit weird but I think it’ll taste amazing.”
Macros
- Calories – 940
- Protein – 99g
- Carbs – 48g
- Fat – 37g
“I do get to have a shake here coming up as my last kind of pre-bed meal and that’s delicious,” Brian Shaw shared.
Whey protein isolate shake
Shaw also consumes a whey protein isolate shake before bed.
- Persist ISO protein powder two scoops
- eight ounces of water
“I do this shake a lot different. I add a lot less water into it,” said Shaw. “Brownie batter is the best way to describe this.”
Macros
- Calories – 240
- Protein – 48g
- Carbs – 8g
- Fat – 2g
Total
- Calories – 4,620
- Protein – 512g
- Carbs – 256g
- Fat – 157g
Shaw has been open with his fans since announcing his foray into MMA. He shared everything, from training alongside former two-time UFC heavyweight champion Frank Mir to announcing the fight against Martyn Ford. With a few weeks left until his match, Shaw continues to immerse himself in the sport, hoping to sponge up knowledge during each workout.
Eating over 500 grams of protein a day, it’s evident Brian Shaw’s nutritional demands are unlike most, but that’s what makes his career so legendary. Fans look forward to seeing him take to the MMA ring under 400 pounds later this year.
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