Bodybuilder Martin Fitzwater intends to make a statement at the sport’s biggest event of the year this October. In a recent YouTube video, ‘The Martian’ shared a 5,000-calorie full day of eating as he prepares for his 2024 Mr. Olympia debut.
“Welcome to my full day of eating 16 weeks out from the Olympia. I’m going to take you through my training day meals, how I cook everything, and some tips and tricks to make your meals the best they can be.”
In 2022, Fitzwater enjoyed a breakout season, having placed second to Andrew Jacked at the Texas Pro. In an attempt to earn his Olympia ticket, Fitzwater traveled overseas for the Arnold Classic UK show but fell to fourth place with Jacked once again reigning supreme.
As a result, Fitzwater took the entire 2023 season off to add mass and improve his physique. His time away from the stage paid off earlier this year. He returned at the Detroit Pro and handily won against finalist Vitalii Goodvito. Even though he earned his right to compete at the 2024 Olympia, Fitzwater wanted to test himself against Nick Walker at the New York Pro.
In the end, he took runner-up but only lost to ‘The Mutant’ by one point during prejudging and the finals. With more momentum than ever, Fitzwater plans to shock the world when he takes on the Open class at the nearing Olympia contest.
Martin Fitzwater Shares 5,000-Calorie Diet 16 Weeks from 2024 Mr. Olympia
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Below, you can find Fitzwater’s diet breakdown:
Meal 1
- 160 grams cream of rice
After running out of bananas, Fitzwater added more cream of rice to his first meal of the day. He prefers consuming this cold, so he sticks it in the freezer before sitting down to eat.
“About to make a pre-workout meal here. My pre-workout is pretty simple honestly. It’s just cream of rice, [protein] isolate, and a banana. But today, I don’t have a banana so we’re just going to do a little bit extra cream of rice to make up for those extra carbs.”
“Honestly, right now, my food volume is starting to get kind of high. So I’ll probably start cutting the [Ninja] creamies out and just drinking shakes, it’s a little easier on my stomach.”
Pre-Workout
- 40 grams of protein isolate
- EAAs (Pina colada flavor)
- A pump product (Axe and Sledge)
Fitzwater gave an overview of his dieting approach for the season and then went to the gym to train his arms.
“How I set up my diet, so right now, my boss has me set up we have this day of eating, which you guys will see the full day.
That’s my training day every day. My off day is a little bit less food, hold back on meal one, so I only have six meals instead of seven like I am today. Calories are just a little bit lower, carbs are just a little bit lower.”
Intra Workout Shake
- Electrolytes and highly branched cyclodextrin
- EAAs (Pina colada flavor)
In between sets, Fitzwater sips on a shake full of electrolytes and EAAs.
“The carbs are going to go to the muscle. The electrolytes are going to help make glycogen. This is what we’re going to burn for energy.”
Meal 3 – Post Workout
- 140 grams of jasmine rice
- 840 milliliters of water
- 110 grams of cereal (Captian Crunch Cinnamon)
- 40 grams of Protein Isolate (Evogen Oatmeal cookie)
- Milk
His post-workout meal was carb-rich and he prepared his rice in bulk for meals later in the day.
“First things first, we’ll get this rice cooking, get it ready to go. I personally am a jasmine rice fan so this is what I like to use. In my meals right now, it’s 140 grams dry. So I’m going to make 420 grams, that’s going to be three meals worth. Right now, I have seven meals and three of them are meat, rice, and veggies. We’ll make those three meals up, get this cooking.”
Meal 4
- 130 grams of Chicken
- 140 grams Jasmine rice
- Barbeque sauce (Blue Hog)
- Salt
- Pepper
His first animal-based meal was chicken and rice.
“I’m not a big veggie guy as you can see,” adds Fitzwater.
Meal 5
- 132 grams of Chicken
- 120 grams Cream of rice
- 100 grams of Strawberries
- 10 grams of nut butter
Next, Fitzwater enjoyed chicken again with cream of rice, strawberries, and nut butter for healthy fats.
“First stir, you just got to keep it from clumping,” said Fitzwater. “You got to do it [stir] a minute at a time or it will cake and be too hard to stir up. Once the cream of rice is made, we’ll put 10 grams of nut butter on there,” Martin Fitzwater said.
Meal 6
- 130 grams of Chicken
- Cream of rice
- Barbeque sauce (Blue Hog)
Before filming YouTube content with IFBB Pro Brett Wilkin, Fitzwater enjoyed another chicken and rice meal.
“You guys saw I made the three servings of rice in this. So I already had one serving, now we just go on and put another serving in there,” said Fitzwater. “Then, add 130 grams of cooked chicken, and off to Brett’s house we go.”
Meal 7
- 70 grams of Cream of rice
- 130 grams of Chicken
- 5 Rice cakes
- 16 grams of Nut butter
His last meal consisted of cream of rice, rice cakes, nut butter, and chicken. He consumes more cream of rice throughout the day because his digestion suffers if he eats eggs.
“I’m craving something a little bit sweeter so my last bit of carbs for the night I’m going to do a little bit of cream of rice and rice cakes.”
“Generally, he actually has with my last meal, eggs and nut butter, I don’t eat eggs. They mess my digestion up,” shares Fitzwater.
Since competing at the New York Pro, Fitzwater has been open about his ambitions in the Men’s Open division. He wants to be compared with the big boys and revealed that his ultimate goal is to break into the first call-out at the 2024 Mr. Olympia.
If Fitzwater can improve upon the package he brought to New York, he could easily become a factor on the sport’s greatest stage in a few months. The 2024 Mr. Olympia contest will take over Las Vegas, Nevada from October 10-13, so don’t miss it!
RELATED: Bodybuilder Martin Fitzwater Shares 3,841-Calorie Full Day of Eating in Prep for 2024 Mr. Olympia
You can watch the full video from Martin Fitzwater’s YouTube channel below:
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