How Bodybuilder Breon Ansley Eats Before Starting His Competition Prep Diet

“The Black Swan” weighed 210 kilos 13.5 weeks out of the 2024 Dubai Pro.

Last updated on May eighth, 2024

Meticulous training and disciplined diets are crucial for competitive bodybuilding success. However, most athletes allow themselves some dietary flexibility of their off-seasons to extend strength and maximize muscle gains.

Two-time Classic Physique Olympia champ Breon Ansley revealed his pre-contest prep weight loss plan. Ansley must shed 23 kilos to make his division’s weight cap. However, being two weeks ahead of schedule puts him in a superb position. Check out Breon off-season, pre-prep weight loss plan below:

Ansley’s Pre-Prep Diet Approach

Ansley emphasizes the importance of a balanced yet flexible weight-reduction plan approach within the pre-contest prep phase. This structured plan allows occasional indulgences, stopping the psychological burnout often related to restrictive diets.

Ansley typically eats five to 6 evenly-spaced meals day by day within the off-season. However, he practices strict portion control to avoid gaining weight.

Breon Ansley Off-Season Meal Plan

Here are all of the meals Ansley ate in a day:

Meal One (Breakfast)

• Cream of rice — ¼ cup
• Bison — Six Ounces
• Coffee

Ansley had his breakfast at 6:30 a.m. Ansley opted for bison as his breakfast protein source without eggs available.

Ansley takes a more relaxed approach to tracking carbs and fats throughout the off-season. However, he weighs the meat to make sure he meets the day by day protein intake requirements to advertise hypertrophy and strength gains.

Meal Two (Post-Workout)

• Cream of rice — ¼ cup
• Salmon — Five ounces

Due to a longer-than-expected workout at a brand new gym, Ansley’s 10:30 a.m. post-workout meal was pushed back to 2 p.m.

Snack (Starbucks)

• Reduced-fat turkey bacon sandwich
• Rainbow sushi roll (with avocado and cucumber)
• Cream of rice
• Whey protein powder

During the early off-season, Ansley enjoys the occasional McDonald’s sausage biscuit with egg. However, as he approaches the cutting phase, he favors healthier decisions like rainbow sushi rolls, choosing the versions without mayonnaise to ease the transition to a stricter weight loss plan.

Meal Four

• Chicken breast — Five ounces
• Almonds

Meal Five

• Cream of rice — ¼ cup
• Bison — Six Ounces

Meal Six:

• Chicken breast — Five ounces
• Veggies
• Almonds

Ansley’s late-off-season weight loss plan prioritizes high-quality protein from chicken, fish, bison, and eggs to fuel muscle growth and repair. Complex carbohydrates like cream of rice provide sustained energy throughout the day, while healthy fats from avocados and almonds support hormone regulation.

As a former two-time Classic Physique Olympia champ, Ansley is qualified for all times to compete within the division on the Olympia. However, he’ll make his final appearance within the division on the 2024 Olympia, scheduled for Oct. 10-13, in Las Vegas, NV, before transitioning to the 212 division within the 2025 season.