Deit separates a pro bodybuilder gearing up to compete vs. someone simply looking to gain muscle or get shredded. So, how strict does a pro bodybuilder's diet really get?

Well, Hassan Mostafa has the answer. As he prepares for the 2026 Arnold Classic, he consumes nearly 2,700 calories per day. Here's a closer look at how he reaches that goal.

Hassan Mostafa’s Full Day Of Eating

Meal 1

The first meal of the day, upon waking up, is the good old protein shake.

• 2 scoops Whey Protein
• Water

“During this period, I decreased my food intake. Of course, there isn’t much time left for the Arnold; it’s time to go hard now,” said Hassan as he prepares for his next competition.

Meal 2

The second meal of the day is a bit heavy with cream of rice, another round of whey protein, and more.

• 60g Cream of Rice
• 20g Peanut Butter
• 2 scoops Whey Protein
• Salt
• Water

“I add four times as much water for the cream of rice. That’s 240 grams of water to get it right, stir until it thickens, then put it in the microwave for one minute,” he said about his diet.

Meal 3

In the third meal, Hassan prioritizes gut health. In his conversation with Generation Iron, he revealed that his stomach is giving him some issues. So, before hitting the gym, he takes something light.

• 250g Tilapia
• 60g Jasmine Rice

He added, “For a long time before working out, I might eat a carb meal right before exercising, but now I have to have it an hour and a half or two hours before.”

Meal 4

“Athletes cling to rice. They feel that without that rice, their muscles vanish. Everything in the plan must be eaten,” he added. Mostafa doesn't make any exceptions when it comes to his diet.

• 60g Jasmine Rice
• 60g Whey Protein
• Salt
• Water

Meal 5

Following his workout, he shifts into recovery mode with a meal rich in beneficial fats. He then spends 20 minutes in the sauna to support circulation and induce a controlled sweat.

• 250g Tilapia
• 150g Jasmine Rice
• Olive Oil

Meal 6

For the sixth meal of the day, Hassan finally adds some chicken to his diet.

• 220g Chicken Breast
• 250g Sweet Potatoes

Meal 7

The finale is all about digestion, which will keep him on a high note

• 220g 95% Lean Ground Beef
• 60g Jasmine Rice

“Very good for digestion, and it’s easier on my stomach. I get the type of meat that I have the butcher, and I ask him to grind it so there isn’t much fat,” he concluded.

Written by

Suryakant Das

Edited by

Sagnik Bagchi