Men’s 212 bodybuilder Keone Pearson‘s full day of eating 16 weeks out from the 2023 Texas Pro was comprised of 2860 calories, 309 grams of protein, 260 grams of carbs, and 65 grams of fat. His diet was designed to lean out after bulking from 201 to 221 pounds following his sixth-place finish at the 2022 212 Olympia.
On Aug. 18, 2023, Pearson published a video on his YouTube channel detailing how he ate one day before winning the 2023 Texas Pro to qualify for the 2023 212 Olympia contest on Nov. 2-5, 2023, in Orlando, FL. Check out the changes he made below:
https://www.youtube.com/watch?v=YCmZVgk8rvQ&ab_channel=Keoneprodigy
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Keone Pearson’s Full Day of Eating Before Winning Texas Pro
Below is a complete breakdown of Pearson’s diet before his victory at the 2023 Texas Pro on Aug. 19, 2023. He drank 100 milliliters of water with every meal — the same amount he drinks every half hour. All of Pearson’s food is measured precisely with a food scale.
Meal One
- White rice (Jasmine) — 150 grams
- Two whole eggs
- Eggs whites — 200 milliliters
Pearson’s first meal is protein and complex carbohydrates (rice), fueling his muscle mass and replenishing glycogen stores. With his breakfast, he consumed magnesium, zinc, and berberine supplements. Pearson’s shifted away off from two high-carb days, so the magnesium helps digest extra carbohydrates.
Meal Two
- 96.4 Lean ground beef — 150 grams
- White rice (Jasmine) — 150 grams
- Olive oil — 10 grams
- Pink Himalayan salt — one gram
Pearson added Melinda sauce for flavor. Typically, he includes asparagus for meal two when veggies are available.
Meal Three
- Whitefish — 200 grams
- White rice (Jasmine) — 150 grams
- Olive oil — 10 grams
- Pink Himalayan salt — one gram
Meal three is a repeat of meal two, except the beef is replaced with fish. Eating the same foods right before a show is ideal for Pearson, as he knows how his body will respond. This removes the risk of digestion issues or throwing his extremely lean physique off balance.
Meal Four, Five, and Six
- 96.4 Lean ground beef — 150 grams
- White rice (Jasmine) — 150 grams
- Olive oil — 10 grams
Pearson’s final three meals are all the same way. Compared to the prior four months, Pearson’s diet contains fewer calories overall and is comprised of mostly the same foods for each meal. Before his pro show pro, Pearson ate more carbs, including oats, potatoes, and fruits like bananas and pineapples. His diet also included more supplements like whey protein and a pre-workout.
Pearson’s win at the 2023 Texas Pro was the result of exquisite conditioning and a remarkable V-taper. In November, he will attempt to dethrone the reigning two-time 212 Olympia champion, Shaun Clarida. If he repeats his diet from the 2023 Texas Pro with strong results, he could challenge Clarida in first call-outs.
Featured image: @keone_prodigy Instagram
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