Lucas Garcia is Brazil’s 212 star. 🇧🇷 The 30-year-old finished second at the 2026 Mr. Olympia 212 — behind four-time champion Keone Pearson — and third a year earlier.
Fans always ask the same question: what does he eat? This article lays out his diet plan and workout routine exactly as he has shared them himself — in interviews after the 2026 Olympia and on his own Instagram.
Nothing here is guessed. Every meal, portion and supplement comes from a named source, listed as we go. Where Garcia has not shared a detail, we say so.
Lucas Garcia Diet Plan
Photo: YouTube
Garcia works with coaches Tchello and Vitor Bizo, and he is methodical about food.
As he put it in the Posedown video: “Eu sou muito metódico, assim, eu prefiro seguir um negócio igual todo dia. Tudo anotado no caderno.” — “I am very methodical. I prefer to follow the same thing every day. Everything written down in a notebook.”
His off-season day is built on five meals, eaten every three hours. The food is plain: bread with egg, oat and rice porridge, and rice with fish, chicken or salmon.
He does not count calories day to day. He and his coaches adjust the food by how his physique responds each week. Only at the end of the off-season, out of curiosity, did they put the day into an app — and it came out at about 7,000 calories.
At that point he weighed 115 kg fasted. His food has no seasoning and no salt all year, with salt added only in a measured sachet.
The routine never stops. He carries three meal-prep containers with him everywhere — even at Disney, days after the Olympia.
When he left engineering and turned professional, his first full-time off-season added 32 kg — and 12 kg of it showed on stage the next year.
Lucas Garcia Meal Plan
The main plan here is the off-season day Garcia described himself on the PowerTalk-PRO podcast on 29 October 2026 — five meals, the same menu every day. No per-meal calorie figures were published, so none are printed here.
Meal 1
Bread with egg, plus oat porridge.
- Bread with egg
- Oat porridge
Meal 2 (Pre-Workout)
Rice-flour porridge, eaten before training.
- Rice-flour porridge
Meal 3
Rice and fish.
- Rice — 600–700 g, weighed raw
- Fish
Meal 4
Rice and chicken.
- Rice — 600–700 g, weighed raw
- Chicken
Meal 5
Rice and salmon.
- Rice — 600–700 g, weighed raw
- Salmon
The rice in the last three meals runs to 600–700 g a meal, weighed raw. His coach, Tchello, sets the rice by its raw weight, so the water he cooks it in never changes the macros.
More water in contest prep means a bigger, softer portion. Less water in the off-season means a smaller, firmer one — the same carbohydrates either way.
Daily totals: about 7,000 calories at the end of the off-season, worked out on an app — not a counted target. No protein portions or macro split were published for this day, so none are printed here.
The 2026 Prep
Garcia’s 2026 prep ran 22 weeks. At 12 weeks out he weighed 107 kg, and his body stalled halfway through — so his coach told him to eat, and the next day he woke up dry and vascular, about three weeks ahead of schedule.
On the day he stepped on stage, a post on his Instagram says he drank about 5 litres of water — while many rivals cut water hard. His body was already used to that routine, so the day ran like any other.
He weighed in at 90 kg, with the 212 lb cap at 96 kg — no aggressive cut, and he was already carbing the day before.
As he put it in the Posedown video: “Foi uma preparação que eu diria que foi a mais fácil da minha vida. E a que eu fiquei mais seco na minha vida.” — “It was the easiest preparation of my life. And the driest I have ever been.”
Lucas Garcia Supplements
Garcia’s supplement list is short — and it starts with his first one. His mother bought him whey protein when he was 13.
As a teenager he carried protein and glutamine shakes to parties, drinking one on the way in and another when the time came.
His Instagram bio names two supplement sponsors, Soldiers Nutrition and Lab Nexgen. No product he takes is named in any source we checked.
No other supplements are named in the sources we checked.
Lucas Garcia Workout Routine
Photo: YouTube
Garcia trains on a ten-day cycle, not a week. Three training days, one rest day, then two and one, then two and one — seven sessions in ten days.
| Day | Focus |
|---|---|
| Day 1–3 | Push, pull, legs |
| Day 4 | Rest |
| Day 5–6 | Push, pull |
| Day 7 | Rest |
| Day 8 | Back and arms |
| Day 9 | Legs |
| Day 10 | Rest |
Sessions last an hour and a half to two hours, in the morning or the afternoon, with a meal every three hours around them.
In contest prep the cycle tightens to seven days, with more leg volume — and a reel from October 2026 puts leg day on Tuesdays and Saturdays.
The focus for 2027 is width. Judge Tyler Manion’s 2025 feedback asked for back, adductors and glutes. After 2026 he asked for more width, mainly shoulders.
No sets, reps or exercise list has been published in any source we checked.
Lucas Garcia Diet Plan in 2026
Photo: YouTube
Garcia’s 2026 season was one show only: the Mr. Olympia. He finished second in the 212, behind Keone Pearson, and took home $20,000.
A year earlier he had won the Tampa Pro and the Texas Pro back to back, both on perfect scorecards, then finished third at the 2025 Olympia.
His plan for 2027 is the same: one show, the Olympia. On 28 October 2026 he posted his countdown — 49 weeks out, with five weeks of rebound, six weeks of cruise for health, sixteen weeks of bulk and twenty-two weeks of pre-contest still to come.
The goal, in his own words from that post: “O objetivo mudou, agora é de destruir sonhos e interromper legados…” — “The goal has changed. Now it is about destroying dreams and interrupting legacies…”
Asked for one word for his 2026 silver on the PowerTalk-PRO podcast, he said: “Orgulho.” Pride. For the 2025 bronze, just: “Passado.” Past.
Frequently Asked Questions
Can I follow Lucas Garcia’s diet plan?
This is a professional bodybuilder’s off-season diet, built for a 212-division athlete chasing an Olympia title — not a plan for everyone. Do not copy it as your own diet.
If you want to change how you eat, talk to a doctor or a registered dietitian first, especially if you have any medical condition. This article reports what Garcia eats; it is not medical advice.
How many calories does Lucas Garcia eat a day?
About 7,000 at the end of his off-season, worked out on an app out of curiosity — he does not count calories day to day. No macro split was published for that day.
How many meals does Lucas Garcia eat a day?
Five, every three hours, the same menu every day. The first is bread with egg and oat porridge, the second a rice-flour porridge, and the last three are rice with fish, chicken and salmon.
What does Lucas Garcia eat before a workout?
Rice-flour porridge — his second meal of the day, eaten before training. His first meal is bread with egg and oat porridge.
Who is Lucas Garcia’s coach?
Tchello (@coach_tchellow), working with Vitor Bizo (@vitorbizzocoach). Garcia names them together, and his Instagram tags them both on training posts.
How many days a week does Lucas Garcia train?
Not a week — a ten-day cycle with seven training days and three rest days. Sessions run an hour and a half to two hours. In contest prep the cycle tightens to seven days.
Related: Lucas Garcia biography
Related: 2025 Mr. Olympia results
Related: 2026 Mr. Olympia results
This article reports what Lucas Garcia has shared publicly about his diet and training. It is not a recommendation — what works for a 212 Olympia runner-up in contest prep is not a plan for everyone.