Wesley Vissers is making sure nutrition won’t hold him back from bringing the most shredded physique of his life this October for Mr. Olympia. In a recent offering on YouTube, ‘The Dutch Oak’ walked fans through his five-meal full day of eating, which consisted of 3,839 calories.
“A full day of eating during my Mr. Olympia prep where I’m aiming to of course, do as well as possible, and it’s going to be a special one, let’s just say that.
Not only the training is important, the nutrition is even more important to get in true condition for the Olympia. I’m going to show you the entire day of a training day what I like to eat.”
Boasting the Classic lines of Arnold Schwarzenegger, Wesley Vissers has quickly become one of the sport’s hottest names in the IFBB Pro League. Thanks to his resounding victories at the 2024 Arnold Classic Ohio and UK shows, Vissers is considered one of the reigning five-time Classic Physique Olympia Chris Bumstead‘s biggest threats headed into the sport’s greatest show of the year.
From workout demonstrations to discussing the leg-dominant workout split he’s using to dethrone ‘Cbum,’ Vissers has been open and honest about his intentions for the 2024 season. Now, check out what he’s eating to fuel his title-winning ambitions in the months to come.
Wesley Vissers Eating Healthy During 2024 Olympia Prep, Shows Off 3,839-Calorie Shredding Diet
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Below, you can find Vissers’ full day of eating in prep for the 2024 Mr. Olympia:
Meal 1 – Victory Breakfast
- 105 grams of rice flour
- 10 grams creatine
- cinnamon
- 6 grams Designer Flavor Powder
- 4 grams Potassium salt
- 10 grams psyllium husk
- 30 grams powdered egg whites
- 10 grams dark chocolate
- 65 grams whey protein
- 400 grams of fruit
The volume of food is vitally important to Vissers, who has become accustomed to ingesting less carbohydrates during preparations.
“During the prep, you want a bit more volume,” says Vissers. “This is very healthy for the gut (psyllium husk) but also adds volume.”
“One hack I like to use during the prep, because the difference between the off-season and the prep is of course, the amount of calories and the amount of carbohydrates, and the volume with less carbohydrates goes down but to kind of mimic the volume of the off-season I like to add one other special ingredient, this is powdered egg whites.”
Pre-Workout Shake
- 25 grams of Crank
- 25 grams of Crank Pump Pro
- Q10 Pro
- Aminos EAAs
Meal 2 – Post Workout
- 140 grams of rice flour
- 10 grams creatine
- cinnamon
- Casein protein pudding
- 40 grams whey protein powder
- 4 grams Potassium salt
- 10 grams psyllium husk
- 30 grams powdered egg whites
- 10 grams dark chocolate
- 65 grams whey protein
- 400 grams of fruit
After a workout and posing session, it’s time for Vissers’ post-workout ‘victory meal.’
“The only change I make here is just a bit more casein protein instead of only Designer Whey to slow down the absorption and to keep the muscle protein synthesis high. The rest is exactly the same.”
Meal 3
- 225 grams shrimp
- 100 grams of zucchini
- 50 grams carrots
- 100 grams eggplant
- 50 grams mushroom
- 150 grams cucumber
- white fish
- ENS low-calorie sauce
He takes supplements with every meal and consumes plenty of seafood before switching to chicken as the show nears.
Supplements With Every Meal*
- 2x Omega 3
- 1x Magnesium
“As I always say, white fish for the shreds. White fish contains very little fat, digests easily, contains all the protein, I love it. My last name is Vissers AKA fisherman. I’m half Nordic, it all makes sense.”
Meal 4
- 200 grams Tilapia
- 100 grams zucchini
- 100 grams carrots
- 100 grams eggplant
- 150 grams cucumber
- 30 grams ESN Sauce
In between his tilapia meal, Vissers underscores the importance of meeting his magnesium daily requirement.
“Magnesium is rare to find in food sources and it helps with muscle relaxation. It’s a mineral that’s often not enough in people’s diets but also not enough in their body in general, which causes cramping, it can impair sleep, it’s good for the heart as well.”
Meal 5
- 50 grams zucchini
- 50 grams carrots
- 50 grams eggplant
- potassium salt
- 100 grams asparagus
- 50 grams mushrooms
- 200 grams salmon filet
- 200 grams tilapia
- Himalayan pink salt
- herbs (dill and rosemary)
- 1 pear
- 2 apples
His last meal of the day is packed with fiber in the form of vegetables and fruit. Again, he enjoys white fish as his protein source.
“It’s actually meal number five and normally, I’d have six meals, but it really depends on how the day goes. Ultimately, it’s all about getting all the protein in that’s required in a day. So, how do I do this? By adding more protein to the final meal.”
“This is basically the first change we’ve made from the off-season,” said Vissers. “Healthy food, healthy vegetables, fruits, fiber, micronutrients, all of the boring stuff a lot of bodybuilders don’t like to talk about, I like to ingest all of that to become the best version literally how cliche it sounds of yourself.”
Macro Breakdown
- Calories: 3,839
- Protein: 386.6 grams
- Carbs: 343.8 grams
- Fats: 64.6 grams
Ahead of his next competition, Wesley Vissers has made it clear that despite opposition, he plans to bring ‘The Golden Era’ back to the 2024 Mr. Olympia in under three months. He looks forward to facing off against Bumstead, Urs Kalecinski, and former Arnold Classic champion Ramon Queiroz.
Based on the clean diet Vissers is utilizing, fans couldn’t be more excited to see the package he brings to the 2024 Mr. Olympia stage. Don’t miss the show’s epic conclusion when the organization returns to Las Vegas, Nevada later this year!
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Watch the full video from Wesley Vissers’ YouTube channel below:
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