Ever wondered what a pro bodybuilder eats in a day? You’ve come to the right place. We’re going to be interviewing IFBB Pro and 212 Mr. Olympia Shaun Clarida to understand what his training and diet look like, leading up to a show and off-season.

 

Who is Shaun Clarida?

Shaun Clarida is an IFBB professional bodybuilder and the current 212 Mr. Olympia. At 40 years of age, Shaun has been in the bodybuilding game for 20 years and competing for 18. He achieved his pro card in 2012 and has since competed in numerous competitions over the world.

 

What is the 212 Olympia division?

Shaun Clarida is the current Mr. Olympia in the 212 division. Mr. Olympia is the highest level of male professional bodybuilding, known for producing some of the top-tier bodybuilders in the world.

 

The requirements for the 212 division are that the athlete needs to weigh up to and under 212 Lb (i.e., 96.6 kg) and they must be less than 166cm or 5'5 height.

What does Mr. Olympia eat in a day?

To achieve success as a bodybuilder, you’ve got to train and eat like a champ. Many people think it’s all protein and lifting weights, but an elite bodybuilder understands that there is so much more that goes into reaching peak condition.

 

We asked Shaun Clarida what he eats on a typical day in training.“Right now while in prep, I’m taking in five meals per day with each meal consisting of lean protein and easily digestible carbohydrates that work best for me.”

 

Protein

 

What are examples of lean protein? According to Shaun, his preferred sources of lean protein include:

• Bison
• Ground beef
• Turkey
• Fish

 

Per meal, he eats anywhere between six to eight ounces of this type of protein, depending on where he is at in the season. Protein is one of the most important macronutrients for bodybuilding due to its role in muscle protein synthesis. During a lifting session you’re causing muscle damage; protein is required to repair tissue and stimulate new muscle growth.

 

Carbs

 

Aside from protein, Shaun also opts for easily digestible carbohydrates, like:

• White rice
• Sweet potatoes
• Oats

 

Fast digestible carbohydrates mean the glucose molecule (the energy) is released easily during digestion. They provide the body with an insulin boost and rapid energy for when you need it most. This helps to efficiently replenish glycogen stores after a heavy training session, and when eaten prior to training, helps to fuel your workout.

 

Fats

 

When asked about his fat intake, Shaun said: “I do include healthy fats when needed and those can come from avocados, olive oil or nut butters.”

 

Healthy fats include polyunsaturated and monounsaturated fats, which are only required in small quantities compared to the other two macronutrients. Fats are calorie dense, providing nine calories per gram compared to the four calories per gram that protein and carbs provide.

Shaun’s diet advice for beginners

 

We asked Shaun whether he had any diet advice for people at the beginning of their fitness journey or those who want to take it to the next level, here’s what he had to say.

 

“Diet is by far the hardest thing for many to stick to simply because they have cravings or just getting bored of eating the same things all the time. My diet is pretty much the same year round. But once you get used to it, it does become easier and eventually, your body will grow accustomed to the diet. I believe the better you are with your diet the better both your training and results will be.”

 

Something that helps Shaun stay consistent with his diet is using his WOLFpak Meal Management Backpack. This meal bag has been specially designed to help bodybuilders and fitness enthusiasts who are meal prepping. Shaun can’t go through prep without it!

 

So for Shaun, it’s all to do with what you eat on a day-to-day basis, over the course of a year, or in his case, a decade!

How to train like an elite bodybuilder

 

“I’ve been training for nearly 20 years and have done pretty much every split known to man. At this point in my career, I follow a Pull, Push, Legs split that I’ve altered slightly.” Want to train like Mr. Olympia? Here’s five day split you’d need to follow!

 

Monday: Back

Tuesday: Chest & Delts

Wednesday: Quads & Calves

Thursday: Rest Day

Friday: Arms

Saturday: Hamstrings & Glutes

Sunday: Rest Day

 

When asked what his favorite body part to train is, Shaun said back, and his number one back movement is T-Bar Rows.

 

We know that to train like an elite bodybuilder it’s got to be mentally and physically demanding. Shaun said that he “loves training no matter how hard it could be.”

 

How WOLFpak helps Shaun Clarida reach success

 

Shaun Clarida is one of our sponsored athletes. Here are his favorite products from WOLFpak.

 

1. WOLFpak Meal Management Backpack

 

• Our fitness meal bags have been carefully designed by fitness enthusiasts so every component of a meal prep bag is covered!
  
  
• Stylish and practical - You don’t want a meal bag that looks like a meal bag, if you know what we mean! You want a meal prep bag that is stylish and practical. Our meal bags come in a variety of colors and sizes to suit your preferences.
  
  
• Comes with food prep containers and utensils - Not only will you get a stylish meal prep bag, you’ll also get three large food prep containers to put your food in.
  
  
• 8-hour ice pack - Your food will stay chilled to keep it fresh for whenever you need it.
  
  
• Separate compartments - The WOLFpak meal prep bag has a variety of compartments so you can put different food items in each to prevent them from spilling or rolling around. This also includes two compartments for shaker bottles or water.
  
  
• Keep your personal belongings safe - We also have an inside protective computer pouch so that your computer is kept away from the food. This makes it the perfect fitness backpack to use for meal prep and your daily commute.

 

Check this video out to see it in action!

 

1. WOLFpak Fitness Backpack
   
   

• Built to last made with a waterproof surface, spacious compartments, protective insides, 180-degree opening and more key features that make it perfect for workouts.
  
  
• Have plenty of space and pockets to store anything and everything you may need throughout your fitness journey and beyond.

 

• WOLFpak offers bags in four different sizes: 9L, 25L, 35L, and 45L. All sizes suitable for overhead compartments on flights.

 

Click here to shop.

 

Shaun Clarida | Notable Career Results

• 2012 National Bodybuilding Championships (Men’s Bantamweight) — First place | Earned Pro Card
• 2014 IFBB New York Pro 212 — 13th place | IFBB Debut
• 2014 IFBB Toronto Pro 212 — 12th place 
• 2015 IFBB Toronto Pro 212 — Second place
• 2015 Mr. Olympia 212 — 16th place | Mr. Olympia Debut
• 2017 IFBB New York Pro 212 — Second place
• 2018 IFBB New York Pro 212 — First place | First IFBB Victory
• Legion Sports Fest Pro Men’s 212 — First place (2018, 2021)
• 2018 Japan Pro Men’s 212 — Second place
• 2019 Mr. Olympia 212 — Third place 
• 2020 Mr. Olympia 212 — First place 
• 2021 Mr. Olympia 212 — Second place 
• 2022 Mr. Olympia 212 — First place