If you’ve seen Brian Shaw perform superhuman feats of strength, you’ve probably wondered how he fuels his body to perform at such elite levels. Isn’t that right?
Shaw’s massive physique, which weighs over 430 pounds, leads one to believe that he must eat like a horse daily, which is entirely correct. But the question remains, ‘WHAT DOES HE EAT?’
So, in this post, we will give you the answers you are looking for. This post will explain Brian Shaw’s diet plan, which is the key to his superhuman strength and size.
So, if you’re looking for a diet plan to push your strength gains to new heights, you’ve come to the right place.
Brian Shaw’s Diet Plan
Strongmen consume a lot of food, but Shaw’s diet is still eye-catching at 12,000 calories daily. It is a requirement to eat every 2 hours. Each meal is a source of carbohydrates and protein, and he strives to change each source.
While he’s eating a large amount, he weighs and measures his food intake and determines macronutrients. Since he’s eating so frequently, he needs food that digests quickly so that it is easy to feel full and take in more.
The show has a dietician who is the one he receives orders from, and isn’t apprehensive about, and often laughs at the absurdity of his directions, for instance, to drink one large amount of soda. Shaw says that eating is the most challenging aspect of his education because it doesn’t end.
The most shocking aspect of Brian Shaw’s menu plan is that he cooks most of his meals by himself. We’re guessing that this may have sparked your innate cooking skills.
Brian Shaw Meal Plan |
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| Meals | Food Items | Macros |
| Meal 1- Breakfast | peanut butter, multivitamins,8 whole eggs (scrambled), cinnamon toast crunch cereals with milk, | 1180 calories, 68g protein, 74g carbs, 68g fat, |
| Meal 2- Protein shake/snack | peanut butter, 3-4 scoops of whey protein shake, 2 granola bars | 25g fat, 115g protein, 92g carbs, 1053 calories |
| Meal 3- Lunch | Bison or turkey burgers (12 oz), 2 cups of cooked white jasmine rice, pasta, or mashed potatoes with 1 tbsp of duck fat, red sauce | 191g carbs, 172g protein, 82g fat, 2190 calories |
| Meal 4- Protein shake/snack | Blueberries,3-4 scoops of whey protein with 2 cups of unsweetened almond milk, blueberries, peanut butter | 112g protein, 89g carbs, 22g fat, 1002 calories |
| Meal 5- Pre-Workout | 1 bag of sweet potato fries, Salmon or lean beef burgers (12 oz), 1 cup of cooked white jasmine rice or1 cup of green beans, red sauce | 117g protein, 145g carbs, 41g fat, 1417 calories |
| Meal 6- Post-Workout/Dinner | 1 apple,Beefsteak (14 oz), baked potato or rice noodles (4 oz), Asparagus or mixed green salad with balsamic dressing, red sauce, 1 apple, or another piece of fruit | 16g protein, 704g carbs, 72g fat, ~3430 calories |
| Meal 7- Nighttime snack | Whey protein shake (around 3 oz), cheesecake (2-4 pieces), multivitamin | 105g protein, 107g carbs, 89g fat, 1649 cal |
What does Brian Shaw eat?
- ✅Coconut milk
- ✅Jasmine rice
- ✅Simple carbs (cereal, pasta)
- ✅Organic chicken breast
- ✅Organic eggs
- ✅Organic fruits
- ✅Organic veggies
- ✅Organic turkey
- ✅Blueberries
- ✅Broccoli
- ✅Cheesecake
- ✅Potato
- ✅Granola bars
- ✅Organic grass-fed beef
- ✅Asparagus
What food does Brian Shaw avoid?
- ❌Chemical ingredients
- ❌Artificial additive
- ❌Junk food
- ❌Non-organic, GMO food
- ❌Preservatives
Also Check :
Supplements
- 👉Whey protein: 3 shakes each day to assist him retain muscular mass.
- 👉Pre-workout: to enhance his muscle growth and strength.
- 👉Creatine post-workout: to improve muscle repair and growth.
- 👉Weight gainer: to grow his mass while remaining anabolic.
Brian Shaw Workout Routine
Brian Shaw’s workout routine is typical of a strongman workout; it’s all about lifting weights. Brian Shaw works out in the gym four days a week and rests three days a week to allow his body to heal. When he works out, he works out for at least two hours per day.
Body Stats
| Height | 6ft8in |
| Weight | 419-440lbs |
| Neck | 20.9in |
| Biceps | 23in |
| Chest | 60in |
| Thigh | 32.7in |
| Calf | 21.7in |
Here’s an example of what Brian Shaw does during the week to get to where he is now
Monday Brian Shaw Workout: Legs
Exercise: Legs
Sets: 4 to 5
Reps: 8 to 15
Rest time: A minute or two minutes
- Good mornings
- Leg extension
- Weighted Squats
- Leg curls
- Isolation hammer leg press
Tuesday Brian Shaw Workout: Chest, Shoulder, Triceps
Exercise: Chest, Shoulder, and triceps
Sets: 4 to 5
Reps: 8 to 15
Rest time: a minute or two minutes
- Flat Bench press
- Close grip flat bench press
- Military press (8 sets)
- Tricep extension
- Incline Bench press
Wednesday Brian Shaw Workout: Rest Day
Brian Shaw takes a day off in the middle of the week to allow his body to recover before moving on to the next day.
Thursday Brian Shaw Workout: Back
Exercise: Back
Sets: 4 to 5
Reps: 8 to 15
Rest time: a minute or two minutes
- Deadlifts ( 8 sets)
- Lat pulldown
- Shrugs
- Back pushdowns
- Cable rows
This exercise does Brian Shaw for his back.
Friday Brian Shaw Workout: Rest Day
Brian Shaw will take another rest day this week to spend time with his family and friends.
Saturday Brian Shaw Workout: Strongman Training
Exercise: Strongman Training
Sets: 4 to 5
Reps: 8 to 15
Rest time: a minute or two minutes
- Log carry
- Sled drag
- Stone lift
- Atlas stone lift
Sunday Brian Shaw Workout: Rest
Also Check:
Khabib Nurmagomedov Workout Routine
Conor McGregor Workout Routine
Final words
Brian Shaw has established himself as one of the most popular strongman athletes in the world. He began his career in 2005 and has already won numerous titles, including the Arnold Classic and World’s Strongest Man.
FAQs ForBrian shaw diet plan & workout routine
👉What does Brian Shaw eat every day?
Shaw elevates pasta with meat sauce with ample quantities of organic, grass-fed ground beef, angel hair pasta, and red sauce. He prefers organic, grass-fed meat (ideally purchased directly from the farmer) since it is simpler to stomach than regular grocery store ground beef.
👉How does Brian Shaw train chest?
Strongman Workout for Brian Shaw’s Chest and Shoulders
1.Dumbbell Shoulder Press While Seated (working up to 140s in his working sets)
2.Flyes in the rear-delta.
3.Chained Barbell Bench Press
4.Raise the cable laterally.
5.Bench Press Smith Machine
👉How do worlds strongest men get so big?
Heavy training and eating lead to increased muscle mass, which competitors use to gain more leverage on the bar or whatever other apparatus they are attempting to manipulate.
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Disclaimer: We gather actual information from sources such as on-site visits, and phone interviews. The information reported on this webpage derives from one or more of those sources.
Mr. William is a fitness enthusiast who is constantly refining techniques and routines in the quest to find his perfect workout program. He shares what he knows by writing articles on at-home exercises for other enthusiasts like him! More About William