Keone Pearson is getting ready to make a statement in the 2023 competitive season. The prodigy is set to return to the stage and has a new diet plan that will take his physique to the next level. The 28-year-old has enjoyed a certain degree of success in the Classic Physique as well as the 212 division of the IFBB Pro League throughout his career. His first ever Olympia appearance came in the Classic Physique division at the 2019 Olympia where he finished fourth. However, Pearson decided to make the 212 division home for the rest of his career.
The divisional debut saw him take home the 2020 Chicago Pro trophy which ultimately qualified him for the 2020 Olympia. Unfortunately, Pearson had to pull out of the competition owing to personal troubles.
He returned the following year and finished 14th at the 2021 Olympia. A dominant win at the 2022 Tampa Pro gave Keone the fourth opportunity to prove his mettle at the grandest stage of bodybuilding. The bodybuilding community was impressed by his progress and many expected him to give top contenders like Shaun Clarida and Kamal Elgargni a lot of issues. Pearson put up a fierce fight and surged into the top seven, finishing sixth at the 2022 Olympia.
The Prodigy will compete at the 2023 Texas Pro that is scheduled to take place on August 18-19. 16 weeks out of the show, his competition prep has officially started. On the first day of prep, Keone shared what he would be eating throughout the day to get the right body composition for the show. So let’s see how Keone Pearson is fueling his body to rock the 2023 competitive season.
Keone Pearson’s full day of eating for 2023 Texas Pro competition prep
Meal 1
A usual day during the competition prep starts with a 45-minute cardio session in a fasted state. An abs workout followed it on the day of recording the video. Pearson then rushes back home to fuel his body after the calorie-intensive activity and eats the first meal. It consists of:
- Oats – 80 grams
- Banana – 1 full
- Beef – 100 grams
- Whey Protein – 30 grams
Approximate Nutritional Values
Energy – 718 cal, Protein – 66.6 grams, Fats – 18.1 grams, Carbohydrates – 83 grams
Tip: Find your daily protein intake
Meal 2
As a couple of hours pass by, it’s time to go and train hard in the gym. But before that, Pearson has to fuel his body with a good pre-workout meal. His current diet plan has him consume a rice and chicken-based meal before hitting the gym. The 2022 Tampa Pro winner’s pre-workout meal includes:
- Chicken – 200 grams
- Jasmine Rice – 75 grams
Approximate Nutritional Values
Energy – 426 cal, Protein – 64.8 grams, Fats – 7.6 grams, Carbohydrates – 20.8 grams
While Keone Pearson likes to eat rice in 75-gram portions, he is not opposed to varying them according to personal preferences.
“Honestly, you can do it however you want it. If you wanna eat it in one sitting for your one meal or three just do it as you get the same food,” he said.
Keone savors the meal and then heads over to the kitchen to prepare his pre-workout and intra-workout drinks.
Pre-workout and intra-workout shake
As a professional bodybuilder, Keone Pearson has to ensure that his workouts yield the best results. To fuel the workout and get the most pump out of the training, the 212 competitor consumes a pre-workout drink that has the following ingredients:
Pre-Workout Drink
- Stimulant-free Pump Pre-Workout Supplement with 5 grams L-Citrulline, 3 grams GlycerPump, 1 gram Agmatine Sulphate, 1 gram L-Tyrosine – 2 scoops
- Caffeine – 1 scoop
- Sea Salt
Related: Best pre-workout supplements ranked
Intra-workout drink that keeps the energy high during the training session consists of:
- EAA + BCAA formula
On the day of recording the video, Keone trained chest and it was his high day where his caloric intake was higher than it is on a leg day.
“Today is actually considered a high day because I have a high day for chest and back, not on legs, which is pretty surprising. Those are my low days. I guess he wants me to push harder for that…” Pearson stated.
After pushing through an intense workout in the gym, Pearson returns home to have the post-workout meal.
Meal 3
To enable muscle recovery and growth in the arduous training routine, Pearson downs the protein shake and fruits. The post-workout meal is a hefty one and comprises of:
- Whey Protein Isolate – 1 scoop / 30 grams
- Pineapple – 50 grams
- Jasmine Rice – 75 grams
- Lean Ground Beef – 200 grams
Approximate Nutritional Values
Energy – 756.7 cal, Protein – 80.9 grams, Fats – 18.3 grams, Carbohydrates – 35.8 grams
Meal 4 and 5
The next two meals in Pearson’s full day of eating consist of high-quality protein sources like chicken and Salmon complimented with cream of rice and Potatoes.
Meal 4 consists of:
- Cream of Rice Cereals- 75 grams
- Chicken – 200 grams
Approximate Nutritional Values
Energy – 588 cal, Protein – 67.2 grams, Fats – 3.9 grams, Carbohydrates – 58.5 grams
The next one, meal 5, is the last meat/fish based meal that includes:
- Salmon – 200 grams
- Potatoes – 200 grams
Approximate Nutritional Values
Energy – 598 cal, Protein – 49 grams, Fats – 24.2 grams, Carbohydrates – 42 grams
Meal 6
This bedtime snack is the final bit of food that Pearson puts in his body every day. Rich in protein, healthy fats, and Complex carbohydrates, it keeps late night hunger pangs at bay and promotes muscle growth. Additionally, nut butters like peanut butter or almond butter contain tryptophan which can promote sound sleep.
The meal includes:
- Oats – 50 grams
- Whey Protein Isolate – 30 grams
- Almond Butter – 30 grams
Approximate Nutritional Values
Energy – 466 cal, Protein – 41.2 grams, Fats – 22.3 grams, Carbohydrates – 41 grams
Total caloric intake and macronutrient profile for the day
- Energy – 3509 calories
- Protein – 303.2 grams
- Fats – 81.7 grams
- Carbohydrates – 390.4 grams
Keone Pearson has found his footing in the 212 division after a successful 2022. While he has to prove his mettle against the likes of reigning champion Shaun Clarida and former champ Kamal Elgargni, he still has a lot of mileage left. If he shows patience and focuses on making incremental gains, the 28-year-old can dominate the 212 division in the years to come.
Watch Keone Pearson share the diet here, courtesy of his personal YouTube channel: