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Home » Bodybuilding

Samson Dauda Shares Full Day of Eating in Contest Prep 8 Weeks from 2023 Mr. Olympia

Before 'The Nigerian Lion' takes to the Mr. Olympia stage, he shared what is fueling him on his mission to dethrone Hadi Choopan.

Written by Belinda Evans

Published on8 September, 2023 | 10:34 AM EDT

Updated on8 September, 2023 | 12:37 AM EDT

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Samson Dauda

Samson Dauda (Photo Credit: YouTube: Samson Dauda Instagram @samson_dauda)

Samson Dauda is a frontrunner for the upcoming 2023 Mr. Olympia set to take place from Nov. 2-5 in Orlando, Florida. In a recent video posted to his YouTube, Dauda shares a full day of eating eight and a half weeks from the competition.  

Samson Dauda emerged as a player in the IFBB Pro League in 2018 but truly skyrocketed his career in 2022 when he finished fourth at both the Arnold Sports Festival and the IFBB Boston Pro. With a balance of mass and muscularity, Dauda placed sixth at the sport’s greatest attraction of the year, 2022 Olympia. 

‘The Nigerian Lion’ brought the same fire into the 2023 Arnold Classic, standing against some of the biggest names in bodybuilding such as Big Ramy, Andrew Jacked, and Nick Walker. In the end, Samson Dauda proved himself to be a formidable opponent when he took the win and earned his ticket to the 2023 Mr. Olympia. 

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A post shared by Samson Dauda (@samson__dauda)

Samson Dauda Gives Insight On His Daily Meals And Preparations For 2023 Mr. Olympia 

With contest prep underway, Dauda gave fans a sneak peek at what his daily meals include with eight weeks until the competition. The Open star began his YouTube video stating that he had already completed 15 minutes of cardio and proceeded by preparing his first meal. 

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Meal 1

  • 100 grams (two-thirds cup) oats, one scoop whey protein powder, and water
  • Five whole eggs

Samson Dauda clarified that he eats the same during his off-season and and in prep, but he pays closer attention to the portions when shows are approaching. He also utilizes high-protein shakes in between workouts throughout the day. Over the next few weeks, Dauda explained that oats would be removed from his diet entirely and he would reduce the amount of eggs he consumes. 

Meal 2

  • 250 grams (one cup) sweet potato
  • 200 grams (seven ounces) steak 

At his second meal, Dauda shares that he prepares a lot of his food in advance and then portions it out when he needs to save himself time. 

View this post on Instagram

A post shared by Samson Dauda (@samson__dauda)

Meal 3- Pre-Workout Meal 

  • 250 grams (one cup) spaghetti 
  • 180 grams (6.3 ounces) 95% lean ground beef 

The 2023 Arnold Classic champ reveals that he likes to have his meal as close to his workout as possible so he never trains on an empty stomach. 

During Training 

  • One scoop pre-workout mix 
  • One scoop intra-workout mix (powdered carbohydrates and BCAAs)

Post-Workout Shake 

  • Two scoops whey protein powder, one scoop cyclic dextrin (powdered carbohydrates)
  • One banana 

After his workout at the gym which focuses on the legs, Dauda quickly prepares another pre-made meal of grilled chicken, rice, and veggies which he plans to follow up with a nap declaring,

“That’s how you grow baby. Train, eat, sleep, train again.”

Meal 4

  • Two cups white rice 
  • 250 grams (8.8 ounces) grilled chicken breast
  • Vegetables

Meal 5 

  • One and a half cups rice
  • 250 grams (8.8 ounces) grilled chicken 

Samson Dauda reduced the amount of rice in this meal since it was after his workout and omitted the vegetables since he ran out and shared he didn’t want to go to the grocery store. 

Meal 6 

  • 180 grams (6.4 ounces) Salmon 

‘The Nigerian Lion’ finished out his day of meals with a simple piece of salmon, though he made sure to cook several pieces to have for later meals. 

Samson Dauda is no doubt a big-name bodybuilder with the potential to take the title of Mr. Olympia though he first must go head-to-head with the reigning champ Hadi Choopan, as well as runner-up Derek Lunsford and Nick Walker. Fans are guaranteed to see an epic showdown at the 2023 Mr. Olympia in less than two months. 

RELATED: Samson Dauda Talks Progress w/ Milos Sarcev for 2023 Mr. Olympia: ‘Back Has Improved Leaps & Bounds Already’

Check out his full video on YouTube here:

Experience the thrill of the 2024 Mr. Olympia with our complete coverage! From prejudging highlights and event recaps to expert analysis and results, find it all at our Olympia hub: FitnessVolt.com/olympia. Follow our Live Blog for real-time event updates. Stay tuned for every moment of the action!


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

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Belinda Evans

Belinda Evans

Belinda Evans is a news reporter specializing in bodybuilding and the broader fitness industry. She is dedicated to uncovering the latest industry trends and news for readers. In her spare time, Belinda enjoys exploring diverse topics through non-fiction reading.

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