“The Nigerian Lion” is tailoring his weight loss plan to make one other push for the title.
Bodybuilder Samson Dauda began the 2023 competitive season together with his first skilled win, capturing the 2023 Arnold Classic title in March. That victory secured his qualification to compete within the 2023 Mr. Olympia contest going down in Orlando, FL the weekend of Nov 2-5.
The ’23 Olympia will probably be Dauda’s second appearance at the game’s tentpole contest, having placed sixth in his 2022 debut. Based on a video Dauda posted to his YouTube channel on Sept. 6, 2023, he’s dialing in every detail to capitalize on the upcoming competition. Dauda took the time to clarify a full day of his nutrition as the competition looms.
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Dauda introduced the video, stating the he woke up shortly before filming and had already accomplished a 15-minute cardio workout. He was looking forward to a breakfast to spice up his energy and mood.
Meal 1
Dauda began his day drinking a hearty protein shake while eating a plate of scrambled eggs. He clarified that he eats similar foods during each his offseason and contest prep diets, but reduces the portion size as contests approach. This can naturally reduce his overall calorie intake. Within the offseason, Dauda explained that he also has protein shakes between meals for extra calories.
Meal 2
- 250 grams (one cup) baked sweet potato
- 200 grams (seven ounces) steak
While getting the meal onto his plate, Dauda explained that he cooks multiple portions prematurely and freezes them for convenience. That permits him to easily defrost and warmth his obligatory food with minimal prep time. This sweet potato and steak meal was one example of a “heat and eat” meal.
Meal 3 — Pre-Workout Meal
- 250 grams (one cup) spaghetti
- 180 grams (6.3 ounces) 95% lean ground beef
As he prepared for a leg workout, Dauda fueled up with a solid food meal while preparing two shakes to take to the gym — one intended to maximise the muscular pump throughout the session and one other to replenish his exhausted muscles immediately afterward.
Dauda clarified that his personal preference was to eat his pre-training meal as near the workout as possible, occasionally eating on the gym’s reception counter right before training. While other lifters more commonly leave time to digest before attacking an intense training session, the Arnold champ and Olympia contender has clearly found a formula that works for himself.
During Training
- One scoop pre-workout mix
- One scoop intra-workout mix (powdered carbohydrates and BCAAs)
Post-Workout Shake
- Two scoops whey protein powder, one scoop cyclic dextrin (powdered carbohydrates)
- One banana
The workout was shown in a montage without providing the precise sets and reps performed. Dauda was shown completing quite a lot of leg curls, supersets of hack squats and leg extensions, and Smith machine squats.
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Meal 4
- Two cups white rice
- 250 grams (8.8 ounces) grilled chicken breast
- Vegetables
After getting back from the gym, Dauda heated his next solid meal. Again, he relied on the convenience of reheating previously cooked foods — rice and chicken — this time adding an unmeasured but ample side of vegetables. Dauda said he was looking forward to eating this post-workout meal quickly so he could then take a nap, which he said was essential for muscle growth.
“That’s the way you grow, baby. Train, eat, sleep, train again. Recovery means growth and, as we’ve all seen, I grow in prep. So long as you’re breaking down muscle and muscle’s recovering, it’s growing. Easy trick for you all. Don’t consider that, simply because you’re prepping, it means you possibly can’t grow muscle.”
Meal 5
- One and a half cups white rice
- 250 grams (8.8 ounces) grilled chicken breast
For his next feeding, Dauda repeated his previous meal with slight adjustments. He decreased the rice to cut back his carbohydrates, reasoning that they’re not as obligatory since he’s further faraway from the workout. He also omitted the vegetable because, as he frankly admitted, he ran out.
Meal 6
- 180 grams (6.4 ounces) salmon
Dauda ended his day with an easy meal of salmon. He took the chance to cook several pieces as once, prepping in bulk for the approaching days, before eating one piece immediately.
Before Dauda can claim the title of Mr. Olympia, he’ll must battle on stage against defending champion Hadi Choopan, 2022 runner-up Derek Lunsford, and a lineup of formidable competitors. If he continues improving on the scale, shape, and symmetry he presented on the Arnold Classic, Dauda could make the competition a decent race.
Featured Image: SAMSON DAUDA / YouTube