Hafthor Bjornsson is currently preparing for a historic attempt at setting a new Deadlift World Record, with just a few days left until he steps out onto the competition floor. While training marked an important aspect of his preparation, Hafthor also made sure to pay attention to his diet. So, he invited Dr. Mike Israetel to analyze his 8,000-calorie full day of eating, who then determined if it is optimal for peak strength.
Hafthor Bjornsson is set to take part in the 2025 World Deadlift Championships, which will take place on September 6th in Birmingham, England. There he will attempt to set a new Deadlift World Record of 510 kilograms (1,124.4 pounds). In order to do so, all aspects of his preparation have to be on point.
On the other hand, Dr. Mike Israetel has built his expertise in sport physiology and has built a massive following across social media. So, he visited Hafthor and performed a deep analysis of his diet.
Related: Exercise Scientist Critiques Training of 2018 World’s Strongest Man Hafthor Bjornsson, Offers Tips
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Dr. Mike Israetel Reveals if Hafthor Bjornsson’s Diet is Optimal for Peak Strength
Meal One
Dr. Mike Israetel approved of Hafthor Bjornsson’s first meal of the day and placed emphasis on liquid calories that the former World’s Strongest Man is consuming. Mike revealed that Greek yogurt is phenomenal for Hafthor but also advised him on simply removing the Olive Oil when he wants to lose a few pounds.
- 300 grams mixed potatoes and sweet potatoes
- 100 grams rice
- 4 eggs
- Shake consisting of:
- 100 grams strawberries
- 100 grams blueberries
- 245 ml orange juice
- 200 grams Greek yogurt
- Two scoops of olive oil
- 30 grams oats
- 1 scoop colostrum
Calories: 1,640
“Eggs are a phenomenal source of excellent fats and a phenomenal source of protein. Sweet potatoes, regular potatoes, and rice. Phenomenal carb source. Very low fat. Then this (Strawbetties) is excellent for your health. Very high fiber, lots of nutrients, keeps you nice and full…
If you want to be 440 pounds like Thor, there is a certain amount of whole food solid food you can eat. And then your body is like, ‘I’m not doing this s**t anymore.’ And so liquids can be an incredible tool to increase the amount of calories you’re taking in. And in your case, you (Hafthor) do something really, really interesting: you’re putting Greek yogurt in there as well. With Greek yogurt, you are getting a ton of ultra-high-quality protein.
If you guys are struggling trying to get to Thor’s size, having liquids with calories with your meals is enormous.”
Meal Two
The second meal of the day for Hafthor Bjornsson usually comes after his training session in the morning. It includes sources of protein, carbs, and fats, making it a well-rounded combination. Dr. Mike Israetel gave it a grade of nine out of ten, making it a perfect choice for those pursuing strength.
- 300 grams white rice
- 100 grams mixed vegetables
- Half an avocado
- 150 grams steak
- 1 liter of milk
Calories: 1,390
“This is classic stuff. Steak: an excellent protein and fat source as well. The veggies are awesome for digestion. Avocado is one of the healthiest fat sources, right up there with Olive oil. Rice is phenomenal since you need carbohydrates.
Milk, this is a big deal… Liquid high-calorie additions to meals make Strongman dieting like 100 times easier. Some people don’t like to do it because ‘Classic Bodybuilding Diets’ don’t include liquid calories… The kinds of fats that occur in dairy are actually very healthy… This is a phenomenal meal for Strongman.”
Meal Three
One of Hafthor’s favorite meals, as he finds it to be very tasteful and easy to consume. He actually got inspiration for the meal from Stan Efferding, who is one of the most prominent figures in the sport of bodybuilding and powerlifting. Dr. Mike Israetel did not find anything to critique, jokingly stating that the only thing that could improve the meal is PEDs.
- 300 grams rice
- 200 grams ground ribeye steak patty
- Shake consisting of:
- 245 grams Orange juice
- 200 grams Greek yogurt
- 2 tbsp Olive oil
Calories: 1,350
“Again, my commentary on this is two things. One, the liquid is huge. Having Greek yogurt is huge. It buffers out the protein and buffers out the calories. Rice and beef is classic. I can’t critique that…”
Meal Four
Hafthor Bjornsson’s fourth meal of the day is the same as his second meal, as it consists of rice, steak, vegetables, ½ of an avocado, and some milk. So, the two men did not spend any time covering the fourth meal, having already revealed their thoughts earlier in the day.
- 300 grams white rice
- 100 grams mixed vegetables
- Half an avocado
- 150 grams steak
- 1 liter of milk
Calories: 1,390
Note: Dr. Mike Israetel did not have any comments on Hafthor’s fourth meal, since it is completely identical to his second meal of the day.
Meal Five
The fifth and final meal of the day for Hafthor Bjornsson was identical to his third meal. So, Dr. Mike Israetel did not have any additional comments about the meal itself but did go out of his way to talk about the impact of consistency when it comes to dieting.
- 300 grams rice
- 200 grams ground ribeye steak patty
- Shake consisting of:
- Orange juice
- Greek yogurt
- Olive oil
Calories: 1,350
“I think this is a really good point to make about consistency. And people expect every single meal to be different, which it could be, but if you have really awesome meals and you just have a few of them, multiple of those through the day is great,” said Dr. Mike Israetel in Hafthor Bjornsson’s YouTube video.
Watch the full video here:
Related: Hafthor Bjornsson Crushes a 460-kg (1,014.1-lb) Deadlift Two Rep PR in Prep for World Record Attempt
Hafthor Bjornsson has been following a similar diet for multiple years, making slight changes to accommodate for his goals at certain times. So, Dr. Mike Israetel was unable to find any critical mistakes and was impressed by Hafthor’s approach to dieting. As such, it is definitely optimal for peak strength, which builds even more optimism for Hafthor to set a new Deadlift World Record in the coming days.
Hafthor Bjornsson has recently set a 505-kilogram (1,113.3-pound) Deadlift World Record but believes that he is able to push it even further. In addition to that, Hafthor has achieved a lot of success in other aspects of the sport, such as winning the 2018 World’s Strongest Man, as well as multiple Arnold Strongman Classic, Europe’s Strongest Man, and Iceland’s Strongest Man competitions.
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