Regan Grimes Full Day of Eating 22 Days Out From the 2023 Mr. Olympia

Men’s Open division bodybuilder Regan Grimes qualified for the 2022 Olympia but pulled out three months before the contest. He believed he needed more time and an additional 15 pounds of muscle on his frame to break into the top five of the world’s most prestigious bodybuilding show. 

Grimes punched his ticket to the 2023 Mr. Olympia by winning the 2023 Europa Pro. On Oct. 16, 2023, Grimes shared his low-carb diet three weeks out from the 2023 Olympia in a video published on his YouTube channel. Check it out below:

[Related: Will Tennyson Delves Into the Impact of Body Dysmorphia]

Regan Grimes 2023 Mr. Olympia Cutting Diet

Grimes eats 88 grams of carbs daily to improve his muscle conditioning and definition to build an Olympia-worthy physique. “This is the time for the final push. We are trying to etch in those details to get in the best condition,” said Grimes.

Meal One

• Chicken breast — 200 grams
• Lettuce 

Meal One Macronutrients

• Protein — 48 grams
• Carbs — 7.5 grams
• Fats — two grams
• Calories — 260

Grimes started his day at 3:30 a.m. with an hour of cardio on the stair climber, followed by an ab workout and posing routine. He wrapped up the sweat session with 20 minutes in the sauna. Grimes had his first meal at 6:15 a.m. 

Meal Two

• Cream of rice — 40 grams
• Lettuce 
• Beef protein powder — Two scoops

Meal Two Macronutrients

• Protein — 54 grams
• Carbs — 54 grams
• Fats — 2 grams
• Calories — 500

Grimes ate his second meal an hour before his strength training session. He added cinnamon to the cream of rice and microwaved it for a minute. Grimes added one gram of salt and seven grams of coconut oil.

Grimes mixed two scoops of beef protein in half a glass of water, which he poured over the cream of rice. This thick, sludge-like texture helps Grimes avoid cravings. Grimes favors a beef protein supplement over whey as he finds it easier to digest. This is the only meal that includes carbohydrates.

Meal Three

• Beef protein powder — Two scoops

Meal Three Macronutrients

• Protein — 50 grams
• Carbs — four grams
• Fats — zero grams
• Calories — 220

Pro bodybuilders are prone to cravings during the cutting phase. Post-workout, Grimes mixes two scoops of protein powder in 50 milliliters of water and eats it with a spoon instead of blending it in a shaker bottle to drink. 

Meal Four

• Cauliflower rice — 160 grams
• Fish — 200 grams
• Lettuce

Meal Four Macronutrients

• Protein — 48 grams
• Carbs — 7.5 grams
• Fats — two grams
• Calories — 260

After eating the meal, Grimes visited a physical therapist to address shoulder alignment issues, ensuring that he avoids potential muscle and strength imbalances. Grimes’ right shoulder was higher than the left, which hindered lower chest stimulation during pressing exercises. 

Meal Five

• Steak —  100 grams
• Chicken breast — 100 grams
• Cauliflower rice — 160 grams

Meal Five Macronutrients

• Protein — 60 grams
• Carbs — 7.5 grams
• Fats — 1.5 grams
• Calories — 435

Grimes’ fifth meal included pan-fried rice, steak, and chicken breast. “It’s not a sport for the sane, that’s for sure,” said Grimes. “You’ve got to…allow yourself to suffer.”

Meal Six

• Fish — 200 grams
• Cauliflower rice — 160 grams
• Lettuce

Meal Six Macronutrients

• Protein — 48 grams
• Carbs — 7.5 grams
• Fats — two grams
• Calories — 260 

Grimes ate white fish, a fast-digesting protein source, for his day’s last meal. It ensures he can perform his early-morning fasted cardio the following day on an empty stomach. 

Total Macronutrients

• Protein — 308 grams
• Carbs — 88 grams
• Fats — 28 grams
• Calories — 1,935

[Related: Hunter Labrada’s Back Training One Month Out From the 2023 Mr. Olympia]

[Related: 2023 Classic Physique Olympia Preview]

Regan Grimes 2023 Olympia Back Workout

Here is a summary of Grimes’ high-volume back training session:

• Close-Grip Lat Pulldown
• Seated Cable Row
• Single-Arm Dumbbell Row
• Wide-Grip Lat Pulldown
• Dumbbell Pullover
• Straight-Arm Lat Pulldown
• Smith Machine Deadlift

Grimes will compete next at the 2023 Olympia, scheduled for Nov. 2-5 in Orlando, FL. Nathan De Asha, Hunter Labrada, Michal Krizo, and Andrew Jacked will likely be Grimes’ most formidable competitors to break into the top five.

Featured image: @regangrimes on Instagram

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