He participates at the World’s Strongest Man competition. His name is Hafþór Júlíus Björnsson and he is also known as The Giant of Iceland.
“If you want to be big and strong, you need to eat this” – you must have heard this advice at least hundreds of times. However, this time the advice comes with great references. It comes from the man who succeeded in carrying 650 kg and 10 meters log for five steps, thus beating a 1000 year old record.
Hafþór Júlíus Björnsson is also known for portraying Gregor “The Mountain” Clegane in the last three seasons of HBO series Game of Thrones, where he kills people with his bare hands. But that’s only for the TV screen. In the real world he’s a true Strongman warrior. He’s able to pick up 990 pounds in a deadlift, throw 25 kilos keg 6 meters in the air, and handle a 83 kilos dumbbell incline press.
For years people around the world wandered what could possibly this six-foot-nine giant eat? His secret has finally been revealed at his social network.
He consumes as much as 12,000 calories daily (an average 180 pounds guy that works out in the gym, consumes 2,500 – 3,000 calories daily, while the bodybuilders and powerlifters gorge up 4000 – 5,000 calories each day.)
Almost 4,000 of his calories come from fats, while the remaining are from proteins and carbs. In the text bellow you’ll find his daily menu, which could probably sustain about 15 people.
Of course, he’s not eating all that food at once, but rations it in five to six meals. Let’s find out how did his diet helped him become world’s strongest man, and if it’s applicable to other mortals like you. First, let’s take a look at the supplements used by Björnsson.
The most important are the proteins, i.e. the Branched Chain Amino Acids (BCAA), which help the protein synthesis in the muscles and prevents muscle breakdown during harder training. The next in line is the Glutamine, a non-essential amino acid, which we are able to create from the other amino acids, but is very important for our bodies because it prompts the recovery process.
Some studies claim that an average man requires 0.4 grams of protein per each kilogram of body weight. The giant finds this ridiculous. In order to able to train hard and handle 450 kilos in a deadlift his meals have to be substantial.
While an average gym goer would consume 30 grams of protein per meal (150 grams chicken steak) three times a day, Björnsson consumes more than 70 grams of protein food every three hours, which amounts to 820 grams of protein daily.
The Daily Routine Of The Strongest Man
06:30 – Waking up
06:50 – 30 minutes of cardio plus abs and back exercises (BCAA, Glutamine plus handful of almonds).
07:30 – Eight eggs, 200 grams of oats, blueberries, strawberries and avocado.
09:30 – 400 grams of beef, 400 grams sweet potatoes, spinach
11:50 – BCAA plus Glutamine
12:00 – 400 grams of chicken, 400 grams of potatoes, some fruit, plus Green Mix of minerals and vitamins
14:00 – 150 grams of oats or sweet potatoes, two bananas, 150 grams of rise flakes, frozen berries, handful of almonds, glutamine
14:30 – Strongman Training, plus BCAA, Glutamine and Vitargo
17:30 – 60 grams of whey protein + 2 bananas
18:00 – 500 grams of beef + potatoes + greens
20:30 – 500 grams of salmon, 500 grams of sweet potatoes
22:30 – 50 grams of casein or 6 eggs + avocado + 30 grams of almonds + 50 grams of peanut butter.