Nathan De Asha is locking in his nutrition ahead of his first bodybuilding contest of the 2024 season. In a recent YouTube video, De Asha shared a carb-up full day of eating in preparation for the Flex Weekend Italy Pro show.
Bodybuilder Nathan De Asha has consistently wreaked havoc within the Men’s Open division for years. His combination of rugged muscle density and conditioning has set him apart from his peers. He showed as much last year when he won the 2023 Flex Weekend Italy Pro, defeating Canadian powerhouse Regan Grimes in a close battle.
That was only the beginning of De Asha’s successful season. He also laid claim to gold at the 2023 Sheru Classic France Pro. However, when it was time to test himself on the Mr. Olympia stage, he wasn’t allowed to travel to the US because of visa issues. To prepare for his latest bodybuilding contest, De Asha walked fans through the carb-up process before stepping on stage.
Nathan De Asha Shares 7-Meal Contest Prep Full Day of Eating for 2024 Flex Weekend Italy Pro
Before diving into his seven meals, De Asha laid out how he and his coach plan to carb up in the days ahead:
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“I know you guys like to see what I’m eating. But today, well this time around I’m doing something a little bit different. Me and Stefan, we’re going to carb up after training so we’re going to start roughly at about 2:30 rather than in the morning. We’re going to push the carbs higher tomorrow. We’re already pretty full so we don’t need to go absolutely crazy crazy right now.”
Meal 1
- 100 grams of oats
- whey protein isolate
- almond butter
- blueberries
De Asha offered a tip for mixing oats with protein powder that helps give it a smooth consistency.
“Tip of the day. When you’re mixing your oats and protein together yeah? Only mix half your protein the first time, mix it, then obviously put the second half in, 50 grams, so 25 in mix it, then 25 again. Getting no lumps, no bumps baby. Smooth as butter.”
Meal 2
- 250 grams of chicken breast
- Tobasco sauce
Straight to business, De Asha enjoys chicken for his second meal with hot sauce.
“There should be vegetables, but who the hell eats vegetables,” says De Asha.
Meal 3
- 60 grams of Cinnamon crunch cereal
- 150 grams of cream of rice
- 15 grams of almond butter
- 200 milliliters of rice milk
- 200 milliliters of water
His first carb-up meal after training featured cream of rice and cereal.
“This is where the carb-up starts after training. Get ready. Yeah, buddy.”
Meal 4
- 60 grams of Cinnamon crunch cereal
- 150 grams of cream of rice
- 15 grams of almond butter
- 200 milliliters of rice milk
- 200 milliliters of water
Meal four is a repeat of his third meal, which is high in carbohydrates once again.
“Meal four now going down. You’ve seen me before make it. Looking forward to it. Made it earlier, so it’s like a slop but that’s the best way. Same amount of food but looks like more volume so you enjoy it more.”
Meal 5
- 150 grams of white rice
- 50 grams of chicken breast
- 70 grams of pineapple
- 15 grams of almond butter
Next, De Asha consumes white rice with chicken breast. For added fats, he used almond butter and then ate pineapple.
Meal 6
- Rice pudding mix
- 15 grams of almond butter
- cinnamon
- water
- cream of rice
If he had to choose, he prefers cream of rice warm over cold, adding that it’s more like a cake.
“I use bottles of water when I’m carbing up just because the water is measured. So around seven liters and that also adds to our food as well in the water,” shared De Asha. “It was all cold and mushy and now it’s all nice and warm. The next one we’ll have it mushy. It’ll be like a cake.”
Meal 7
- 50 grams of chicken
- 150 grams of rice
- 70 grams of pineapple
His last meal of the day was chicken and rice, emphasizing that ‘it’s just now repetition after repetition.’
“Meal number seven. Chicken and rice. Not much, obviously I’m on a carb-up, so carbs rather than protein. This is the protein to put the carbs around the body. Again, the meals are the same as they was earlier. It’s just now repetition after repetition.”
“Something so simple,” says De Asha. No Gordon Ramsey, but it goes in, the chicken does the job.”
Macro Count for Full Day of Eating
Find De Asha’s total calories and carbs below:
- 4,750 Calories
- 290 Carbs
De Asha has remained committed to his training plans ahead of his next show. He joined Rubiel ‘Neckzilla’ Mosquera for an arms training session. Mosquera intends to compete at the nearing 2024 Dubai Pro. While De Asha has expressed interest in that show as well, it’s unclear if he still intends to make an appearance on July 28.
If De Asha can pull off the victory in Milan, Italy this weekend, he will be qualified for the 2024 Mr. Olympia. Then, his next hurdle to make it to the sport’s biggest event of the year would be getting his visa approved. Don’t miss this weekend’s 2024 Flex Weekend Italy Pro to see if De Asha can defend his title!
RELATED: Mr. Olympia Gives Official Statement On Athlete Visa and ‘Immigration Challenges’
Watch the full video from Nathan De Asha’s YouTube channel below:
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