Full Day of Eating During Prep w/ Brandon Hendrickson
The Muscle & Strength team recently caught up with Beast Sports athlete and IFBB pro, Brandon Hendrickson, at his house in Chicago, IL.
During that time, Brandon was on prep (about 6 weeks out) for the 2018 Mr. Olympia contest.
And he shared with us a couple of his Olympia prep workouts, and even some of his diet tips he implements prior to stepping on the big stage.
In this video, he takes us through his typical day of eating during content prep.
All in all his macro totals add up to 2,594 calories, 288g of protein, 248g of carbs, 54g of fat.
Meal 1 of Brandon’s full day of eating is one that he usually begins to consume when he’s about 8 weeks out from a show.
It consists of egg whites, 2 whole eggs, ½ cup of oats w/ strawberries, blueberries, honey, cinnamon, and almond milk, and his “first call out grapefruit”.
For his “first call out grapefruit”, Brandon cuts a grapefruit in half, drizzles it with honey, sprinkles it with cinnamon, and broils it for a couple of minutes.
He consumes most of his carbs towards the beginning of the day, because he trains in the afternoon.
Meal 1 Macros – 521 calories, 41g of protein, 67g of carbs, 14g of fat
Brandon has a meal prep sponsor (Eat Clean Chicago) who does help him prepare some of his meals. His second meal is one of those meals.
This meal contains 1 cup of brown rice, 4 stalks of broccoli, and 6oz of shrimp. He likes to consume this meal before his workout, because it’s a lighter meal full of carbs and protein.
The combo is perfect to help keep him feeling full while giving him plenty of energy during his workout.
Meal 2 Macros – 442 calories, 45g of protein, 57g of carbs, 5g of fat
Meal 3 is Brandon’s post workout meal. It contains chicken breast, sweet potatoes, and green beans.
This is a meal he always eats right after a workout. The carbs and chicken help promote satiety, replenish glycogen stores, and promote recovery.
Meal 3 Macros – 495 calories, 58g of protein, 57g of carbs, 2.8g of fat
Brandon grabs his fourth meal while he’s out grocery shopping at Whole Foods.
For his fourth meal, he picks up a salmon fillet and green beans from the Whole Foods hot bar. The salmon is seasoned with olive oil, salt, and pepper.
Meal 4 Macros – 267 calories, 34g of protein, 7g of carbs, 10.5g of fat
On the menu for meal 5 is another pre-prepped meal that consists of 1 cup of jasmine rice, 3 stalks of broccoli, and 6oz of shrimp.
They liked to call this one the “Dead Center Meal”.
Meal 5 Macros – 442 Calories, 45g of protein, 57g of carbs, 5g of fat
The late night, before bed, and last meal of the day for Brandon is meal 6.
This meal contains 10 egg whites, 2 whole eggs, turkey sausage, onion, mushrooms, and cilantro. He also tops off the meal with a couple tablespoons of pico.
This particular meal is one of Brandon’s favorite meals of the day.
Meal 6 Macros – 427 calories, 63g of protein, 3g of carbs, 17g of fat