A take a look at “The Dutch Oak’s” dietary secrets and techniques to attain peak conditioning.
Final up to date on July twenty third, 2024
Because the 2024 Olympia set for Oct. 10-13, 2024, in Las Vegas, NV, nears, certified professional bodybuilders are meticulously fine-tuning their coaching and diet methods to carry their greatest packages to the stage.
In a video revealed on July 14, 2024, the reigning Arnold Basic Physique champion Wesley Vissers shared what includes a full day of consuming throughout a coaching day throughout 2024 Olympia prep. Test it out under:
Meal One: Breakfast
- Rice flour — 105 grams
- Creatine — 10 grams
- Cinnamon
- Taste powder — Six grams
- Potassium salt — 4 grams
- Psyllium husk — 10 grams
- Powdered egg whites — 30 grams
- Darkish chocolate — 10 grams
- Whey protein — 65 grams
- Fruit — 400 grams
Macronutrients
- Energy — 1,012
- Protein — 84 grams
- Carbs — 116 grams
- Fats — 11 grams
Vissers dubs this meal the ‘victory breakfast.’ Utilizing rice flour as a base provides quantity and retains him satiated for longer. Throughout prep season, Vissers provides psyllium husk for its gut-health advantages and nutrient absorption properties.
After combining all substances in a bowl and whisking to a clean consistency, Vissers bakes the combination for 4 minutes. Concurrently, he combines 65 grams of whey protein with half a cup of water in a separate bowl and refrigerates it for 4 minutes.
Vissers provides 400 grams of fruit to the rice flour base and tops it with whey protein. After the meal, Vissers heads open air for a 30-minute stroll.
Meal Two: Submit-Exercise Meal
- Rice flour — 140 grams
- Creatine — 10 grams
- Cinnamon
- Taste powder — Six grams
- Potassium salt — 4 grams
- Psyllium husk — 10 grams
- Powdered egg whites — 30 grams
- Darkish chocolate — 10 grams
- Whey protein — 40 grams
- Fruit — 400 grams
Macronutrients
- Energy — 1,148
- Protein — 87 grams
- Carbs — 144 grams
- Fats — 12 grams
Submit-workout, Vissers refuels with a modified “victory meal,” incorporating casein and whey protein to optimize protein synthesis via diverse absorption charges. Moreover, he will increase the rice flour content material from 105 grams to 140 grams.
Meal Three
- Shrimp — 225 grams
- Celery — 100 grams
- Zucchini — 100 grams
- Bell pepper — 50 grams
- Eggplant — 100 grams
- Mushrooms — 50 grams
Macronutrients
- Energy — 326
- Protein — 59 grams
- Carbs — 14 grams
- Fats — Two grams
Vissers preps greens in giant batches so as to add to his each day meals. They contribute precious fiber, phytonutrients, minerals, and nutritional vitamins. “The extra colours you will get in your plate, the higher it’s,” says Vissers.
[Related: Are Hemp Seeds Worth the Hype? Here Are 3 Science-Backed Benefits of Hemp Seeds]
Meal 4
- Tilapia — 200 grams
- Celery — 100 grams
- Zucchini — 100 grams
- Bell pepper — 50 grams
- Eggplant — 100 grams
- Mushrooms — 50 grams
- Mild sauce — 30 grams
Macronutrients
- Energy — 369
- Protein — 57 grams
- Carbs — 15 grams
- Fats — Six grams
Meal 4 substitutes tilapia for shrimp and provides a low-calorie sauce for taste. Vissers dietary supplements every meal with omega-3 capsules for important fatty acids and magnesium for muscle leisure.
Meal 5
- Salmon — 200 grams
- Tilapia — 200 grams
- Asparagus — 100 grams
- Zucchini — 100 grams
- Bell pepper — 50 grams
- Eggplant — 100 grams
- Mushrooms — 50 grams
- Pears — One
- Apples — Two
Macronutrients
- Energy — 985
- Protein — 100 grams
- Carbs — 54 grams
- Fats — 34 grams
A high-protein meal earlier than mattress helps Vissers keep away from nighttime starvation. His carb and fats consumption will lower as he approaches the 2024 Olympia.
Vissers’ Whole Macronutrient Content material
- Energy — 3,839
- Protein — 386.6 grams
- Carbs — 343.8 grams
- Fat — 64.6 grams
Method Ahead
Vissers established himself as the highest contender to the reigning, five-time Basic Physique Olympia champ Chris Bumstead by profitable the 2024 AC US & UK. Former AC champ Ramon Rocha Queiroz and Urs Kalecinski.
Extra Bodybuilding Content material
Featured picture: @wesleyvissers on Instagram