Dorian Yates mastered nutrition and weight training to etch his name into bodybuilding history. On Feb. 11, 2026, he outlined the 7,000-calorie off-season diet he used to reach the heaviest weight of his career.
Dorian Yates was a trailblazer in the IFBB Pro League. He ushered in a new era of mass monsters in the 1990s and used his size as a weapon onstage. He denied Open stars like Shawn Ray, Kevin Levrone, and Flex Wheeler from earning the Sandow trophy.
While he’s known for his signature high-intensity training approach, Yates notes that much of his success comes from dialing in nutrition. Even in retirement at 63, he hasn’t forgotten what he ate back when he was grinding away as a six-time Mr. Olympia champion.
Dorian Yates Explains How He Balanced 7,000 Calories in His Off-Seasons During Prime
In the Instagram reel, it was revealed that Yates reached the heaviest weight of his career consuming 6,500 to 7,000 calories a day.
“At his heaviest, he was eating around 6,500-7,000 calories each day. It’s a lot of food, but it was what he needed to build this machine.💪 ”
During off-seasons, he started the morning off with oats, egg whites, egg yolks, and bananas. He followed that up with a protein shake before heading to the gym.
“Off-season, 200 grams of oats, 12 egg whites, four egg yolks, two bananas, breakfast. A couple of hours later, I’d have a protein shake. Then, about an hour, hour and a half after that protein shake, then I’m in the gym training.”
Post-workout, Yates refueled with a dextrose, whey protein shake, complete with amino acids and creatine. After his drive back home, he ate chicken breast or turkey breast with rice and vegetables. Before sleeping, he’d enjoy 12 egg whites, some yolks, and would pair it with oatmeal.
In the middle of the night, he routinely got up to have another protein shake and some rice. If he was still hungry after that, he’d have an extra meal, which was usually beef, sweet potatoes, and veggies.
“After training, I’d have a shake with some dextrose and some whey protein, and I’ll take my aminos and creatine at that time. Then, I would drive home, and at home, and at home I would have chicken or turkey breast normally, rice, vegetables, sleep, get up, another protein shake, some rice. Maybe three hours later, have some beef, sweet potato, veg.”
“Right before bed, another 12 egg whites, yolks, oatmeal,” he shared.
Locking in nutrition was a non-negotiable for other Olympia champs, like Jay Cutler. He shared that maintaining his diet was by far the hardest aspect of bodybuilding. To catch up with the dominant eight-time Mr. Olympia, Ronnie Coleman, Cutler admitted to eating seven meals a day.
Yates remains one of the most impressive bodybuilders to ever hit the stage, still celebrated for his granite conditioning. He believes maintaining a strict diet was critical to his success both on and off the stage.
RELATED: Dorian Yates Shares Ripped Physique Update at 63, Opens Up on Current Diet and Training Routine
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