Bodybuilder Regan Grimes is preparing to compete in his first contest of the 2025 bodybuilding season. On May 5, 2025, he detailed his 3,000-calorie full day of eating in preparation for the New York Pro.
The nearing 2025 New York Pro is set for May 17, and Grimes plans to make a statement in his return. In 2023, Grimes registered one of his most impressive seasons. He defeated top-tier Open Pro Nathan De Asha at the Europa Pro Championships, showcasing a new level of mass and conditioning. When it was time for the biggest show of the year, Grimes placed ninth.
While he took some time off from the sport, his period of inactivity has come to an end. Grimes intends to qualify for the 2025 Mr. Olympia with a dominant performance in less than two weeks. Below, he offered insight on how he’s fueling his physique to peak properly for his big return.
Regan Grimes’ 3,000-Calorie Diet for the 2025 New York Pro
In a recent YouTube video, Grimes dived into what he’s eating in prep:
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Meal 1
- 1.5 Cans of Tuna
- 100 Grams Cream of Rice
- 100 Grams Blueberries
- 10 Grams Coconut Oil
- Frank’s Red Hot Sauce
- Yellow Mustard
He adds hot sauce and mustard to his tuna to keep it more moist as his first meal following his morning routine.
“Tuna can be a little bit on the dry side so this helps out by using some Frank’s and some mustard. Super simple but right now, everything is delicious. I just got back from my morning routine.”
Meal 2
- 250 Grams of Chicken (Raw weight)
- 200 Grams of Green Beans
- Dash of Salt
- Frank’s Red Hot Sauce
- Yellow Mustard
His next meal was no-carb and made with air-fried chicken. While meal prepping has benefits like time efficiency, Grimes aims to eat his meals fresh when they’re most appetizing.
“I find a lot of the time when you cook chicken in the oven and put it in the fridge, it’s super dry and gets chewy. If I do it like this and eat it right away, it’s not dry, it’s not chewy, it’s perfect.”
Meal 3
- 70 Grams of Banana
- 80 Grams of Cream of Rice
- 50-Gram Protein Shake
For his pre-workout meal, Grimes enjoyed carbs from a banana and cream of rice, paired with a protein shake.
“Only have carbs in a couple meals so it has to be timed properly,” explains Grimes. “Nice easily digestible pre-workout meal, goes down fast.”
Meal 4
- 2 Cans of Tuna
- 2 Pieces of Sourdough Bread
- Frank’s Red Hot Sauce
- Yellow Mustard
To refuel after his workout, he enjoyed more tuna, though he would have preferred Orange Roughy.
“I wouldn’t recommend having tuna twice in one day. It’s just one day so it’s not a problem, but I generally wouldn’t have tuna twice a day,” he said.
Meal 5
- Orange Roughy
- Lettuce
- Light Italian Dressing
For his second no-carb meal of the day, the Open Pro took down Orange Roughy with a light salad.
“It’s my favorite white fish,” adds Grimes. “Feeling pretty hungry late at night, no carbs here.”
Meal 6
- 180 Grams of Steak
- 200 Grams of Asparagus
- Salt
- Frank’s Red Hot Sauce
- Yellow Mustard
Grimes finishes off with air-fried steak with asparagus in his last no-carb meal of the day.
“Voila, there you have it, doesn’t look too bad.”
Total Macros
- Calories: 3,001
- Protein: 370 Grams
- Carbs: 260 Grams
- Fats: 47 Grams
Grimes has been dedicated to a disciplined training routine ahead of his comeback. To build his lower body, he took on Phil Heath’s Olympia-winning leg workout that he used in his prime, which he said resulted in a crazy pump.
Fans are curious to see how Regan Grimes looks in his return. With Classic lines and Open mass, he could easily contend for gold when he steps back onstage.
Watch the full video from the Regan Grimes YouTube channel below:
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