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Bodybuilding

Hunter Labrada Shares 2023 Off-Season Update Fasted at 280 Lbs, Reveals Diet and Training Routine

Labrada overhauled his diet and training regimen following his seventh-place finish at last year's Mr. Olympia contest.
Doug Murray

Written by Doug Murray

Last Updated onFebruary 15, 2023

Hunter Labrada Off Season Update

Hunter Labrada (Credit: Instagram)

Hunter Labrada is taking full advantage of the 2023 off-season by making changes to his diet and training. In a recent Instagram post, Labrada revealed a fasted weight of 280 pounds and says his focus has shifted from recovery to making improvements. 

Last December, Labrada came up short at Mr. Olympia, finishing seventh, three spots below his 2021 performance. In the aftermath, Labrada opened up about the surprising outcome. He said he was ‘fuc**ng pissed’ and will never forget the feeling of not making it into the first call-out. Nevertheless, he laid out an ambitious plan of competing at two bodybuilding shows before November’s Olympia competition later this year. 

Reflecting on Hunter’s seventh place showing, his coach, Ben Chow, took part in a Bro Chat podcast hosted by retired IFBB Pro Fouad Abiad. According to Chow, the team mistimed Labrada’s peak for the Olympia contest. He said problems arose with the overall prep and explained that keeping Hunter heavy for too long was a major error in hindsight. 

Hunter Labrada Posing
Hunter Labrada via Instagram

The last time Labrada updated fans, he promised to stop chasing size. With hopes of qualifying for 2023 Olympia, Labrada emphasized that he’s minimizing his waistline and practicing vacuum poses to make his midsection appear tighter.

Hunter Labrada 2023 Off-Season Physique Update: ‘Things Are Rolling! 280 Fasted This Morning’ 

It appears Labrada’s off-season efforts are headed in the right direction judging from his latest physique update.

“Things are rolling! 280 fasted this morning, and the first change in my food since I shifted from a recovery phase to improvement season,” Labrada shared.

In addition to revealing his weight, Hunter Labrada broke down his current five-meal diet plan and training regimen, which includes 20 minutes of fasted cardio daily. 

Current training:

  • Monday – Back + RDL/Hams
  • Tuesday – Chest + Shoulders + 2 Tris
  • Wednesday – Off
  • Thursday – Quads + Hams
  • Friday – Back + 2 Bis
  • Saturday – Shoulders + Chest + 2 Tris
  • Sunday – Off

Current nutrition:

Meal 1

  • 170g Lean Beef
  • 300g Rice
  • 50g Green Veg
  • 200ml Orange Juice

Meal 2

  • 170g Chicken Breast
  • 330g Rice/115g COR
  • 50g Green Veg
  • 10g Olive Oil

Pre workout

  • 10g EAAs
  • 5g Creatine
  • 80g HBCD

Post

  • 50g whey isolate
  • 80g HBCD
  • 1 Banana

Meal 3

  • 170g Chicken Breast
  • 330g Rice
  • 50g Green Veg
  • 10g Olive Oil

Meal 4

  • 170g Lean Beef
  • 330g Rice
  • 50g Green Veg

Meal 5

  • 60g Whey Isolate
  • 100g COR
  • 50g Blueberries
  • 40g Almond Butter

Current cardio:

  • 20 min fasted every morning (stairs- level 5) wrote Hunter Labrada. 

View this post on Instagram

A post shared by Hunter Labrada IFBB Pro (@hunterlabrada)

While Labrada won’t be performing next month at the 2023 Arnold Classic, that hasn’t stopped him from assessing the stacked lineup. He recently discussed former two-time Mr. Olympia Mamdouh ‘Big Ramy’ Elssbiay’s chances after he fell to fifth place last year. Labrada believes it’s “do or die” for Big Ramy at the upcoming Arnold. Considering Ramy has ’10 years of mileage,’ Hunter has his doubts about the Egyptian’s anticipated comeback. 

View this post on Instagram

A post shared by Hunter Labrada IFBB Pro (@hunterlabrada)

RELATED: Hunter Labrada Makes Diet Changes for 2023 Off-Season After 7th Place 2022 Olympia Finish

Hunter Labrada seems focused on making meaningful improvements during the 2023 off-season. He has yet to reveal which pro shows he’s targeting, but should he make that announcement, Fitness Volt will provide an update. 


This news was written by Doug Murray, a News Editor for Fitness Volt. Doug is passionate about strength sports, bodybuilding, and powerlifting, and he is dedicated to bringing you accurate and insightful news reports. He loves connecting with readers and is always happy to answer any questions you may have.

If you have any questions about this news article, please feel free to contact Doug by leaving a comment below.

Published: 15 February, 2023 | 4:19 PM EDT

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
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Categories: Bodybuilding News
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Doug Murray

Doug Murray

Doug Murray is a news writer and editor for FitnessVolt. He has built experience in various sporting fields, including MMA, and has written for a number of leading publications like MMA News, Sportskeeda, and CagesidePress.

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