Tallest Bodybuilder in the World, ‘The Dutch Giant’ Shares His Monstrous 7,000-Calorie Diet to Maintain His 352-Lb Physique

The tallest bodybuilder in the world, Oliver Richters, is breaking down how he fuels his body to maintain his 352-pound physique. In a recent YouTube video on November 16, 2024, Richters shared his monstrous 7,000-calorie full day of eating, which includes a staggering 500 grams of protein. 

“This is my 7,000-calorie diet on a daily basis with 500 grams of protein.” 

Oliver Richters is a Dutch athlete and actor who holds the Guinness World Record for the world’s tallest professional bodybuilder since 2021, standing at 7’2″. He has appeared in high-profile films including a minor role in the Black Widow alongside appearances in The King’s Man, Louis Wain, Indiana Jones, and the Dial of Destiny. 

While it’s hard to imagine anyone would outsize ‘The Mountain’ Hafthor Bjornsson from the Game of Thrones, Oliver Richters has done it. Naturally, maintaining such a massive physique requires him to consume a substantial amount of food each day, so he invited fans to his kitchen for a glimpse into his regular diet. 

The Dutch Giant’s Monstrous 7,000-Calorie Diet Breakdown 

Find his meals below: 

Meal 1 

• 8 eggs 
• 120 grams Ultra Fine Oats 
• 30 grams of Whey Protein 

His breakfast consists of eight eggs and he drinks an oat protein shake. To consume large quantities of food, Richters likes to distract himself by watching anime. 

“Eggs are really ideal for my diet because I not only get the proteins in but it also contains a lot of fats which gives me extra calories,” he shares. “When you have to eat massive amounts of food, the trick is don’t be focused on the food, distract yourself with something that you like to watch. You will notice that the food gets in much easier.” 

Supplement Stack 

• Multivitamins 
• Vitamin D 
• Creatine 

Meal 2 

• Frozen Meal Prep High-Protein (Pasta and Meat Sauce) 
• 120 grams Ultra Fine Oats 
• 30 grams of Whey Protein 

Each helping must contain around 1,000 calories and he accomplishes that with several oat protein shakes. 

“As a giant, I just have to be around 1,000 calories therefore I have to drink oats whey shake after each meal. My most sold meal is number three.” 

Meal 3 

• Frozen Meal Prep High-Protein Risotto and Chicken 
• 120 grams Ultra Fine Oats 
• 30 grams of Whey Protein 

He moved on to his third dish of the day, which was a frozen meal prep option consisting of risotto and chicken. 

“Again distraction is key when you have to eat this much. I love watching anime from South Park to Dragon Ball Z and things like Death Note and it really gets me through the diet every single day.” 

Meal 4 

• 2 liters of milk 
• 180 grams of salmon 
• 120 grams Ultra Fine Oats 
• 30 grams of Whey Protein 

After a training session, Richters digs into his fourth meal of the day. 

“Sounds weird but I drink two liters of milk during the day. I think that’s around 1,000 calories,” he shares. 

Meal 5 

• 500 grams of quark (Greek yogurt)
• 120 grams Ultra Fine Oats 
• 30 grams of Whey Protein 

Before he heads off to sleep, his final meal consists of Greek yogurt and his usual oat protein shake. 

“It brings me a lot of proteins and fats in the evening before I sleep,” he shared. “My meals are so big I always wake up by myself around 3:00 a.m. so I figured this is not a great moment to eat.” 

Bedtime Snack 

• 500 grams of quark (Greek yogurt) 

Since he wakes up around 3:00 a.m. nightly, he keeps Greek yogurt by his bed to consume. 

“Every night I put full-fat quark next to my bed and eat another 635 calories and 36 [grams] of protein.” 

Given his height and size, maintaining a well-balanced diet that keeps him not only satiated but healthy is a tall task. Oliver Richters continues to offer fans exclusive looks into how he structures his daily nutrition, providing a detailed account of how he maintains such a massive physique. 

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Watch the full video from The Dutch Giant YouTube channel below: 

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