Inside the Diet of a Bodybuilding Legend: Everything Mike Mentzer Eats in a Day


Mike Mentzer, a renowned figure in the world of bodybuilding, revolutionized the sport with his innovative training methods and philosophical approach. Alongside his intense workout regimen, his diet played a crucial role in sculpting his physique. Let's delve into the dietary habits that fueled Mentzer's legendary physique and performance.


The Mentzer Method

Before diving into the specifics of his diet, it's essential to understand Mentzer's approach to nutrition. He was a firm believer in the importance of consuming nutrient-dense foods to support muscle growth and recovery. Mentzer advocated for a high-protein, moderate-fat, and low-carbohydrate diet, which he believed optimized energy levels, muscle development, and overall health.

A Day in the Life of Mike Mentzer's Diet

Breakfast: Mentzer's day typically began with a protein-rich breakfast. He often opted for eggs, either scrambled or in omelette form, paired with a serving of lean meat such as turkey or chicken. This combination provided him with a substantial amount of high-quality protein to kickstart his day.

Mid-Morning Snack: To keep his energy levels up and stave off hunger until lunch, Mentzer would have a mid-morning snack. This usually consisted of a protein shake made with whey protein powder, water, and perhaps a handful of nuts for added fats and nutrients.

Lunch: Mentzer's lunch was another opportunity to replenish his body with essential nutrients. He typically enjoyed a grilled chicken breast or fish fillet alongside a generous portion of steamed vegetables. These vegetables, often including broccoli, spinach, or asparagus, provided valuable vitamins, minerals, and fiber.

Afternoon Snack: Mentzer believed in maintaining a steady intake of protein throughout the day to support muscle repair and growth. For his afternoon snack, he might have another protein shake or a serving of Greek yogurt with a sprinkling of nuts or seeds.

Dinner: Mentzer's dinner was similar to his lunch in terms of composition. He focused on lean protein sources like grilled salmon or lean beef, paired with a variety of colorful vegetables. He avoided heavy sauces and dressings, preferring to season his meals with herbs and spices for flavor.

Evening Snack: Before bed, Mentzer would often consume a final protein-rich snack to promote overnight muscle recovery. This could be another serving of Greek yogurt, a small portion of cottage cheese, or another protein shake.

Hydration: Throughout the day, Mentzer emphasized the importance of staying hydrated. He drank plenty of water, aiming to consume at least eight glasses per day to support optimal performance and overall health.


Mike Mentzer's dietary approach was characterized by its simplicity and focus on nutrient-dense whole foods. By prioritizing lean proteins, healthy fats, and fibrous vegetables while minimizing processed carbohydrates, he maintained a physique that remains legendary in the bodybuilding world. While his diet may not have been flashy or complex, it was undeniably effective in fueling his training and sculpting his extraordinary physique.

Back to blog
High Intensity Training Program


We realized that we only have so much energy to spare before we have to recharge our batteries.

We only have so much time to spend in the gym due to work, family, friends and responsibilities.

Knowing that time and energy are limited resources, it only makes sense to make the most of them, right?

That’s exactly what High Intensity Training does.

It is designed to reach the point where the maximum muscle growth can occur without ‘spilling over’ and wasting precious energy.

Energy that could be used to aid the recovery process.

That way each workout is short, intense.

Our High Intensity Training can be summed up thusly:

Low Volume

Heavy Weight

Adequate recovery

Train to Muscle Failure

This High Intensity Training is low volume but pushes your muscles to the absolute limit and beyond..