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“The Black Swan” weighed 210 pounds 13.5 weeks out of the 2024 Dubai Pro.
Last updated on May 8th, 2024
Meticulous training and disciplined diets are crucial for competitive bodybuilding success. However, most athletes allow themselves some dietary flexibility in their off-seasons to increase strength and maximize muscle gains.
Two-time Classic Physique Olympia champ Breon Ansley revealed his pre-contest prep diet. Ansley must shed 23 pounds to make his division’s weight cap. However, being two weeks ahead of schedule puts him in a good position. Check out Breon off-season, pre-prep diet below:
[Related: A Guide to the Best Pre-Workouts in 2024, Tested and RD Approved]
Ansley’s Pre-Prep Diet Approach
Ansley emphasizes the importance of a balanced yet flexible dieting approach in the pre-contest prep phase. This structured plan allows occasional indulgences, preventing the psychological burnout often associated with restrictive diets.
Ansley typically eats five to six evenly-spaced meals daily in the off-season. However, he practices strict portion control to avoid gaining weight.
Breon Ansley Off-Season Meal Plan
Here are all 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 on hand.
Ansley takes a more relaxed approach to tracking carbs and fats during the off-season. However, he weighs the meat to ensure he meets the daily protein intake requirements to promote 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 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 choices like rainbow sushi rolls, opting for the versions without mayonnaise to ease the transition to a stricter diet.
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 diet 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 life to compete in the division at the Olympia. However, he will make his final appearance in the division at the 2024 Olympia, scheduled for Oct. 10-13, in Las Vegas, NV, before transitioning to the 212 division in the 2025 season.
Featured image: @breonma on Instagram
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