Lee Haney completely dominated the Olympia back in the 80s. He won his first Mr. Olympia title in 1984 and extended his winning run in bodybuilding’s most prestigious contest for the following seven years, until his retirement.
Lee started lifting at 11 years old after he was inspired by legends like Steve Reeves and Arnold Schwarzenegger. From 1984 until 1991, he achieved an unprecedented record of eight consecutive Mr. Olympia championships, guided by early influences and a persistent work ethic.
That’s why You should pay attention to Haney’s advice if you want to build muscle.
Today at 66, Lee Haney is still in great shape, and he often talks about the foods he eats and avoids, what he has for breakfast, lunch, and dinner, and the workout routine he follows.
Haney believes that a well-balanced diet is crucial for long-term success and these are the 5 foods he swears by:
1. Sweet potatoes
Sweet potatoes are nutrient dense, high in beta-carotene (converted to vitamin A), fiber, and complex carbs. They have a low glycemic index, which provides long-term energy and aids muscle recovery. “Sweet potatoes were at the top. It is the ideal energy food.” – says Haney.
2. Eggs
Eggs are one of the main protein sources for Haney because they are high in high quality protein, which is necessary for muscle development and repair.
Related: Everything You Need to Know About Eggs and Egg Protein
“I was eating 12–15 eggs a day, mixing whole eggs with whites, when training for competition and offseason to develop size.”
Choline and lecithin, which are essential for brain function, fat metabolism, and lowering inflammation, are also abundant in eggs.
3. Almonds and Walnuts
These nuts offer antioxidants, protein, omega-3 fatty acids, and other healthy fats. They provide long-lasting energy and lower inflammation, making them perfect for recuperation and general well-being.
Related: A Fitness Athlete’s Guide to Nuts and Seeds
4. Pineapple
Pineapple is highly valued for its anti-inflammatory properties because it contains bromelain, which helps in protein digestion and lessens discomfort and pain in the muscles.
“I would eat fresh pineapples twice a day” – Haney says.
Additionally, pineapple has a lot of vitamin C, which supports healthy connective tissue and immunity.
5. Spinach
According to Haney, spinach is the ideal multimineral complex. Magnesium, iron, antioxidants, and minerals that promote muscular function, oxygen transport, and recuperation are abundant in it.
“I eat a lot of spinach because I firmly believe in its use.”
What Lee Haney says he avoids at all costs
1. Foods that have been highly processed
Fast foods and highly processed snacks should be avoided since they include inflammatory chemicals, harmful fats, and additives that impair health and performance.
2. Trans Fats
Trans fats, which are included in hydrogenated oils and margarine, increase the risk of cardiovascular disease by raising LDL (“bad”) cholesterol and lowering HDL (“good”) cholesterol.
3. High cholesterol foods
Although studies today show that consuming cholesterol does not impact blood cholesterol in people, except certain “hyperresponders”, Haney stays away from high cholesterol foods like bacon and fatty cheeses.
What Lee Haney Eats for Breakfast, Lunch & Dinner
“I eat 5–6 meals a day, spacing them about every 2½ hours. You must adjust your caloric carbohydrate level to match your activity level.” – Haney says.
He consumes the majority of his calories when he is most active — usually around the workout.
Breakfast
- Oatmeal with walnuts and a drizzle of honey
- 6–8 eggs (mix of whole and whites)
- Fresh fruit such as pineapple or berries
- Water or green tea
Mid-Morning Snack
- Protein shake (almond milk, whey protein, handful of spinach)
- Small serving of mixed nuts
Lunch
- Lean protein: grilled chicken or baked fish
- Leafy greens: spinach or similar
- Complex carbs: sweet potatoes or brown rice
- Handful of almonds
Afternoon Snack
- 1–2 boiled eggs
- Sliced apple with almond butter
Dinner
- Lean protein: grilled salmon or turkey
- Mixed salad with olive oil and lemon
- Roasted vegetables (broccoli, zucchini, asparagus)
- Quinoa or lentils
Evening Snack
- Greek yogurt with honey and chia seeds
- Herbal tea
Lee Haney’s Weekly Workout Routine
“When trying to get ripped, I add advanced techniques such as supersets, giant sets, and quality training — resting only 35 seconds between sets.”
Aerobics burn fat without depleting muscle glycogen, allowing you to eat more while continuing to burn fat.
Monday — Chest & Biceps
- Bench Press — 4×10–12
- Incline DB Press — 3×10–12
- Dumbbell Flyes — 3×12–15
- Barbell Curls — 4×10–12
- Concentration Curls — 3×12
Tuesday — Legs
- Squats — 4×10–12
- Leg Press — 4×12–15
- Leg Curls — 3×10–12
- Calf Raises — 4×20
Wednesday — Back & Shoulders
- Pull-Ups — 4×failure
- Bent-Over Rows — 4×10–12
- Lat Pulldowns — 3×12
- Overhead DB Press — 4×10–12
- Lateral Raises — 3×12–15
Thursday — Rest or Active Recovery
- Light cardio, yoga, or stretching
Friday — Chest & Triceps
- Decline Bench — 4×10–12
- Cable Crossovers — 3×12
- Close-Grip Bench Press — 4×10–12
- Triceps Dips — 3×failure
Saturday — Legs & Core
- Front Squats — 4×10
- Romanian Deadlifts — 4×10–12
- Hanging Leg Raises — 4×20
- Plank — 3×1 min
Sunday — Back & Biceps
- Deadlifts — 4×10
- Seated Cable Rows — 4×12
- Hammer Curls — 4×10–12
- Face Pulls — 3×15
