At 64, Dorian Yates, the 6-time Mr Olympia, maintains a shredded physique by shifting his goal from maximum muscle mass to health and longevity. To that end, Yates eats only 2 times a day.

On May 28, Thomas DeLauer shared a short clip from an interview featuring Yates discussing his diet and nutrition plan.

In the Instagram video, Yates was seen saying, “I eat protein and fat and more moderate carbs, and I eat like twice a day. I don't eat until maybe one o'clock, two o'clock normally.

So in the morning, I just have water, maybe some coffee, go do my things, go to the gym, train, and you know, I used to believe, well, I need to, before I go to the gym, I need to get a big breakfast in, and you know, It made no difference. I had good energy, in fact, better energy going to the gym on an empty stomach, I feel.”

Yates also shared the habit that he has consistently followed for years. He said, “What is consistent that's always in there? Whole eggs, grass-fed beef, some avocado, moderate carbs, maybe sweet potatoes, a little bit of veg and fruit, but not too much. So it's more protein or fat-based.”

A few years back, in 2023, while discussing his changes in nutritional habits in his 60s, Yates opened up about intermittent fasting.

Through an Instagram post, the retired bodybuilder said, “Intermittent fasting, quite the polar opposite approach to eating than I was used to 30 years ago when I’d be eating every two hours!

But for the past few years, I’ve been practicing intermittent fasting.”

He also admitted that intermittent fasting has provided him with many health benefits.

While the bodybuilding legend has shared his current diet, his diet during his prime was completely different from today's.

Dorian Yates 7000 calories off-season diet during his prime

Yates showed everyone how to master their diet and workout approaches to win 6 Mr. Olympia titles. Currently, he may eat very little, but during his Olympia days, Yates consumed 7,000 calories a day.

On February 11, the bodybuilder broke down the diet he followed during his earlier days.

According to Fitness Volt, an Instagram reel claimed that Yates reached the heaviest weight of his career by eating 6,500 to 7,000 calories a day.

He would begin his morning with a huge meal, and much of it was protein.

Yates said, “200 grams of oats, 12 egg whites, four egg yolks, two bananas, breakfast. A couple of hours later, I’d have a protein shake, then about an hour or an hour and a half after that, I’m in the gym training.”

After a heavy workout in the gym, he used to drink his second protein shake mixed with creatine and amino acids. After coming home, he used to eat:

• Chicken or turkey breast
• Rice
• Vegetables.

For recovery, Yates used to go to sleep after that meal. He added that after getting up, Yates used to take “another protein shake, some rice. Maybe three hours later, have some beef, sweet potato, veggie.”

Even before going to bed at night, Yates used to have:

• 12 egg whites, yolks
• oatmeal.

So, Yates has drastically changed his diet and lifestyle to align with his life goal.

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Written by

Supradeep Dutta

Edited by

Ashvinkumar Patil