Bodybuilding star Shaun Clarida is prioritizing proper nutrition and dieting during the 2024 off-season. In a recent Muscle and Strength YouTube video, Clarida shared his full day of eating which amounted to 2,836 calories.
Shaun Clarida took his bodybuilding career to the next level in 2020 after he won his first 212 Bodybuilding Olympia title. Known for nailing his peaks under the guidance of Matt Jansen, Clarida found success against heavy hitters of the category including the now-two-division Mr. Olympia titleholder Derek Lunsford, Kamal Elgargni, and the late George Peterson.
Even though he surrendered his Olympia title to Lunsford in 2021, Clarida bounced back a year later at the 2022 Mr. Olympia. He showcased arguably his hardest and most conditioned look, which cemented him as a two-time Olympia winner.
In addition to testing his mettle at Open class shows and finding success, Clarida aimed for a third 212 Olympia title in 2023. Despite his status as an overwhelming favorite, Keone Pearson, a surging contender, weaponized his shape, aesthetics, and bubbly fullness to defeat Clarida. With his redemption campaign underway, Clarida opened up on his diet as he readies his physique once again.
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Shaun Clarida Shares Full Day of Eating in 2024 Off-Season
Check out Clarida’s full meal plan below:
Meal #1
Keeping it simple, Clarida starts his morning with ground turkey and white rice.
“Meal one is pretty simple. My meals are pretty much the same all year-round honestly, just in different quantities. People are like hey what’s your calorie intake? I don’t know. My coach tells me how many ounces of protein to eat, and how many grams of carbs to eat, I weigh it put it in on the plate, warm it up and eat it.”
- 196 grams of 90% Lean ground turkey
- 150 grams of white rice
On back days/leg days, Clarida prefers to keep his stomach relatively empty so it doesn’t disrupt his training.
“I don’t like a lot of food or even fluids in my stomach before I train, especially on a heavy day like legs or back,” adds Clarida.
Meal #2
Even though he doesn’t rely on protein shakes, he typically consumes one after his training session.
- 50 grams of isolate whey protein
- 50 grams of Carb powder
“We don’t rely on too many shakes. Obviously, when we need them, obviously post-training is important or say for example, if I travel a million times a year it’s good to bring it with you,” said Clarida. “It’s hard to stop and have a full meal, so if you can grab a shake that’s got a decent amount of protein and you can find some type of carb powder or something, something carb-like, maybe a bagel, something to have along with that, it would be a good quick meal to keep those macronutrients going until you can get to an actual meal.”
Macros:
- 39 grams of protein
- 2 grams of fat
- 51 grams of carbs
- 378 calories
Meal #3
Clarida consumes bison and rice for his third meal, complete with sugar-free ketchup, sea salt, and zero-calorie sweet tea.
“Now it’s time to eat a real solid meal. We’re going to go with something very similar this morning. Instead of turkey, we’re going to go with bison. It’s very similar to ground beef, I personally like bison it has a great taste to it.”
- 196 grams of Bison 90%
- 200 grams of White rice
- Sugar-free ketchup
- Sea salt
- Zero-calorie Milos Texas Sweet tea
Improving digestion remains a key focus for the former two-time 212 Olympia champion. He emphasizes that white rice stands out as an ideal source of carbohydrates in his diet.
“I always felt it’s worked best for me,” said Clarida. “Good old white rice once again. Why white rice? Honestly, it just works best for me, digests great, tastes great, and I have no issues getting it down. I don’t like to go to extremes when it comes to different food sources. I’m very simple. I’m a plain Jane, very old-school. Turkey, bison, fish, that’s generally my three go-to protein sources.”
Overall, ‘The Giant Killer’ sticks with three common carb sources including white rice, sweet potatoes, and carb powder.
“Carbs, I’m pretty simple. I use carb powder for post-workout, white rice, and sometimes even sweet potatoes and that’s pretty much it,” said Clarida. “Keeping it right, keeping it tight.”
Meal #4
His fourth meal consists of turkey and sweet potatoes.
“It’s that time yet again, meal number four going down. Same as this morning, we got lean ground turkey 90% we’re going to do the same thing.”
- 196 grams of 90% turkey
- 250 grams of sweet potatoes
- brown cinnamon
- Sea salt
“Once I heat it in the microwave I do a little brown cinnamon on top,” said Shaun Clarida. “That is it. So, here it is, seven ounces of lean ground turkey 90% turkey, 250 grams of sweet potato, heat it up for two and a half to three minutes, put a little bit of sea salt, a little bit of brown cinnamon and you’re good to go.”
Marcos
- 52 grams of protein
- 21 grams of fat
- 44 grams of carbs
- 573 calories
Meal #5
For his last meal of the day, Clarida likes to keep it light before bed, sticking with salmon and jasmine rice, which won’t sit too heavy on his stomach at night.
“The final meal for me is going to be salmon and white rice, it’s very easy to go down, we all know fish is very digestible, very smooth, very easy, and I don’t want anything too heavy sitting in my stomach while I sleep. Jasmine rice, salmon, the perfect combination.”
- Salmon
- Jasmine rice
- Snap peas
Macros
- 49 grams of protein
- 25 grams of fat
- 57 grams of carbs
- 649 calories
Total calories for the day: 2,836
Considering Keone Pearson’s performance at the last Mr. Olympia, fans are curious to see if Shaun Clarida can make the necessary adjustments to reclaim gold. Pearson has compared his rivalry with Clarida to that of Phil Heath’s and Kai Greene’s. While there are still months until the next Olympia competition, it’s evident Clarida plans to control whatever factors he can to achieve redemption.
The 2024 Mr. Olympia competition will celebrate its 60th anniversary when the event returns to Las Vegas, Nevada from October 10-13. In addition to 11 bodybuilding divisions vying for supremacy, Olympia president Dan Solomon teased a major surprise for the biggest event of the year.
Watch the full video from the Muscle and Strength YouTube channel below:
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