Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2024 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2024 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Home » Bodybuilding

Keone Pearson Takes Up A 3500-Calorie Diet, Getting Ready For The 2023 Texas Pro

Keone Pearson kicks off the 2023 Texas Pro competition prep sixteen weeks out, shares full day of eating

Written by Andrew Foster, C.S.C.S

Published on13 May, 2023 | 9:19 AM EDT

Updated on13 May, 2023 | 12:32 AM EDT

Ask Question?
Keone Pearson 3500 Calorie Diet

Keone Pearson - Image Credit @keone_prodigy Instagram/YouTube

Keone Pearson is getting ready to make a statement in the 2023 competitive season. The prodigy is set to return to the stage and has a new diet plan that will take his physique to the next level. The 28-year-old has enjoyed a certain degree of success in the Classic Physique as well as the 212 division of the IFBB Pro League throughout his career. His first ever Olympia appearance came in the Classic Physique division at the 2019 Olympia where he finished fourth. However, Pearson decided to make the 212 division home for the rest of his career.

The divisional debut saw him take home the 2020 Chicago Pro trophy which ultimately qualified him for the 2020 Olympia. Unfortunately, Pearson had to pull out of the competition owing to personal troubles.

He returned the following year and finished 14th at the 2021 Olympia. A dominant win at the 2022 Tampa Pro gave Keone the fourth opportunity to prove his mettle at the grandest stage of bodybuilding. The bodybuilding community was impressed by his progress and many expected him to give top contenders like Shaun Clarida and Kamal Elgargni a lot of issues. Pearson put up a fierce fight and surged into the top seven, finishing sixth at the 2022 Olympia.

View this post on Instagram

A post shared by Keone Pearson (@keone_prodigy)

The Prodigy will compete at the 2023 Texas Pro that is scheduled to take place on August 18-19. 16 weeks out of the show, his competition prep has officially started. On the first day of prep, Keone shared what he would be eating throughout the day to get the right body composition for the show. So let’s see how Keone Pearson is fueling his body to rock the 2023 competitive season.

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

Keone Pearson’s full day of eating for 2023 Texas Pro competition prep

Meal 1

A usual day during the competition prep starts with a 45-minute cardio session in a fasted state. An abs workout followed it on the day of recording the video. Pearson then rushes back home to fuel his body after the calorie-intensive activity and eats the first meal. It consists of:

  • Oats – 80 grams
  • Banana – 1 full
  • Beef – 100 grams
  • Whey Protein – 30 grams

Approximate Nutritional Values

Energy – 718 cal, Protein – 66.6 grams, Fats – 18.1 grams, Carbohydrates – 83 grams

Tip: Find your daily protein intake

Meal 2

As a couple of hours pass by, it’s time to go and train hard in the gym. But before that, Pearson has to fuel his body with a good pre-workout meal. His current diet plan has him consume a rice and chicken-based meal before hitting the gym. The 2022 Tampa Pro winner’s pre-workout meal includes:

  • Chicken – 200 grams
  • Jasmine Rice – 75 grams

Approximate Nutritional Values

Energy – 426 cal, Protein – 64.8 grams, Fats – 7.6 grams, Carbohydrates – 20.8 grams

While Keone Pearson likes to eat rice in 75-gram portions, he is not opposed to varying them according to personal preferences.

“Honestly, you can do it however you want it. If you wanna eat it in one sitting for your one meal or three just do it as you get the same food,” he said.

Keone savors the meal and then heads over to the kitchen to prepare his pre-workout and intra-workout drinks.

View this post on Instagram

A post shared by Keone Pearson (@keone_prodigy)

Pre-workout and intra-workout shake

As a professional bodybuilder, Keone Pearson has to ensure that his workouts yield the best results. To fuel the workout and get the most pump out of the training, the 212 competitor consumes a pre-workout drink that has the following ingredients:

Pre-Workout Drink

  • Stimulant-free Pump Pre-Workout Supplement with 5 grams L-Citrulline, 3 grams GlycerPump, 1 gram Agmatine Sulphate, 1 gram L-Tyrosine – 2 scoops
  • Caffeine – 1 scoop
  • Sea Salt

Related: Best pre-workout supplements ranked

Intra-workout drink that keeps the energy high during the training session consists of:

  • EAA + BCAA formula

On the day of recording the video, Keone trained chest and it was his high day where his caloric intake was higher than it is on a leg day.

“Today is actually considered a high day because I have a high day for chest and back, not on legs, which is pretty surprising. Those are my low days. I guess he wants me to push harder for that…” Pearson stated.

After pushing through an intense workout in the gym, Pearson returns home to have the post-workout meal.

View this post on Instagram

A post shared by Keone Pearson (@keone_prodigy)

Meal 3

To enable muscle recovery and growth in the arduous training routine, Pearson downs the protein shake and fruits. The post-workout meal is a hefty one and comprises of:

  • Whey Protein Isolate – 1 scoop / 30 grams
  • Pineapple – 50 grams
  • Jasmine Rice – 75 grams
  • Lean Ground Beef – 200 grams

Approximate Nutritional Values

Energy – 756.7 cal, Protein – 80.9 grams, Fats – 18.3 grams, Carbohydrates – 35.8 grams

Meal 4 and 5

The next two meals in Pearson’s full day of eating consist of high-quality protein sources like chicken and Salmon complimented with cream of rice and Potatoes.

Meal 4 consists of:

  • Cream of Rice Cereals- 75 grams
  • Chicken – 200 grams

Approximate Nutritional Values

Energy – 588 cal, Protein – 67.2 grams, Fats – 3.9 grams, Carbohydrates – 58.5 grams

The next one, meal 5, is the last meat/fish based meal that includes:

  • Salmon – 200 grams
  • Potatoes – 200 grams

Approximate Nutritional Values

Energy – 598 cal, Protein – 49 grams, Fats – 24.2 grams, Carbohydrates – 42 grams

View this post on Instagram

A post shared by Keone Pearson (@keone_prodigy)

Meal 6

This bedtime snack is the final bit of food that Pearson puts in his body every day. Rich in protein, healthy fats, and Complex carbohydrates, it keeps late night hunger pangs at bay and promotes muscle growth. Additionally, nut butters like peanut butter or almond butter contain tryptophan which can promote sound sleep.

The meal includes:

  • Oats – 50 grams
  • Whey Protein Isolate – 30 grams
  • Almond Butter – 30 grams

Approximate Nutritional Values

Energy – 466 cal, Protein – 41.2 grams, Fats – 22.3 grams, Carbohydrates – 41 grams

Total caloric intake and macronutrient profile for the day

  • Energy – 3509 calories
  • Protein – 303.2 grams
  • Fats – 81.7 grams
  • Carbohydrates – 390.4 grams

Keone Pearson has found his footing in the 212 division after a successful 2022. While he has to prove his mettle against the likes of reigning champion Shaun Clarida and former champ Kamal Elgargni, he still has a lot of mileage left. If he shows patience and focuses on making incremental gains, the 28-year-old can dominate the 212 division in the years to come.

Watch Keone Pearson share the diet here, courtesy of his personal YouTube channel:

 


If you have any questions or need further clarification about this news, please leave a comment below, and Andrew will get back to you as soon as possible.

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.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: Bodybuilding News Videos
Previous Post

Workout Split For Women: The Ultimate Guide To Get Fit and Fabulous

Next Post

Martyn Ford Shows Off Jacked Physique While Crushing Workout

Andrew Foster, C.S.C.S

Andrew Foster, C.S.C.S

Andrew Foster is a journalist with 7 years of experience specializing in bodybuilding and personal training content. He holds a Master's degree in Exercise Science from Rutgers University and is a Certified Strength and Conditioning Specialist. Andrew is dedicated to providing informative, reliable advice on bodybuilding, training, and workout programs. He also offers online coaching and in-person training services.

Related

2025 Pittsburgh Pro Results
Results

2025 Pittsburgh Pro Bodybuilding Results [LIVE UPDATES]

Jeff Seid
Bodybuilding

Jeff Seid Shares Physique Update 1 Day from Natural Classic Physique Debut at 2025 International Asia Pacific PRO/AM Championships

2025 Pittsburgh Pro Preview
Bodybuilding

2025 Pittsburgh Pro Preview & How to Watch

Jeff Nippard
Bodybuilding

Jeff Nippard Reveals How Much Muscle He Gained in 1 Year After Using a Strict Science-Based Fitness Routine

Ugolnikov Good Vito Vitalii
Bodybuilding

Ugolnikov ‘Good Vito’ Vitalii Withdraws from 2025 Pittsburgh Pro After Injuring His Back

Jay Cutler
Bodybuilding

Jay Cutler Reflects on PED Use in His Prime, Says He Trained the Same Without It, and Defends Dana Linn Bailey’s Natural Status

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Stop Doing Thousands of Crunches: 3 Core Stability Exercises That Actually Build a Stronger Midsection 

2025 Las Vegas Natural Pro Results and Scorecards

2025 Kokeny Classic Pro Results

2025 Pittsburgh Pro Bodybuilding Results [LIVE UPDATES]

The “Beach Body Blitz”: 4-Week Dumbbell-Only Program for Summer Definition

Jeff Seid Shares Physique Update 1 Day from Natural Classic Physique Debut at 2025 International Asia Pacific PRO/AM Championships

Fitness Volt

At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.

For inquiries, please contact us at:
Email: [email protected]

About Us | Careers | Contact Form

Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • WSM
  • Powerlifting
  • CrossFit
  • Workouts
  • Exercises
  • Training
  • Reviews
  • Nutrition
  • Discussion Forum

More

  • Calculators
  • Fasting
  • Mastering The Deadlift
  • Workout Plans
  • At-Home Workouts
  • Programs
  • Supplements
  • Newsletter
  • Review Process
  • Accessibility
  • Advertise
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • News
    • Bodybuilding
    • Powerlifting
    • Strongman
    • Armwrestling
    • CrossFit
    • Results
    • Mr. Olympia
    • 2024 WSM
    • Arnold Classic
  • Forum
  • Workouts
    • Training
    • Workout Plans
    • Muscle Groups
    • Celebrity Workouts
    • Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Reviews
    • Food Facts
  • Fitness Calculator
  • More
    • DIY
    • Strength Standards
    • Motivation
    • Videos

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.