Kerrith “The Apex Predator” Bajjo is America’s leading 212 pro. 🏆 He has five pro wins and five Olympia appearances, with a best finish of fourth in the 212 division in 2023 and 2024.
Fans always ask what he eats. Unlike most pros in this series, Bajjo has filmed it — a full 4,990-calorie offseason day, meal by meal, for Muscle & Strength.
This article prints that day exactly as he filmed it, plus a second filmed meal, his grocery go-to’s, his supplements and his back-day method. Every quantity comes from his own words — nothing is filled in.
Kerrith Bajjo Diet Plan
Bajjo’s diet is built on the same foods all year. “I like to eat this way all year round,” he says. “The only thing that really changes for me is the portion size.”
Pre-contest and offseason are the same menu in different amounts. “You’re not dieting anymore, you just eat a little less,” he says — a couple of weeks of gritting his teeth, then it is done.
Beef is the anchor. He eats it once or twice a day, “definitely once per day minimum.” His line: “You got to eat to grow… got to eat the cow, man.” Bison is his named substitute; otherwise swordfish or salmon.
He eats steak after training, because it digests slowly. “Post training session I love having this meal because my metabolism is firing,” he says — slow food for a fast metabolism.
Fish keeps him lean while he grows. Salmon and swordfish are two of his top three favourite foods, he says. His tip: “Eat a lot of stuff out of the sea.”
One rule never changes: no protein portion over 8 oz. “I don’t like to eat more than 8 oz of protein whether it’s offseason or on season,” he says — weighing his fish and setting the extra aside.
He does not eat pork, and it shapes how he orders out. “I don’t eat pork so why would I cook my food with lard,” he says. He asks restaurants to use cooking spray instead, especially at breakfast.
Speed matters. He preps a batch of beef and rice in about ten minutes: “Don’t tell me you don’t got 10 minutes to prep your food.” One filmed meal takes under five minutes in the microwave.
His grocery go-to’s match the menu. Salmon and swordfish by the pound, New York strip for the offseason, stew meat as a lean steak option — all filmed on a shopping trip in Bethel, Connecticut, in 2023.
Breakfast is cream of rice with Teddy’s all-natural peanut butter, and he goes sugar-free in the offseason. “Getting to be older you tend to watch your sugar,” he says — “especially if you have a history of type two in your family.”
One change he names: chicken. A sensitivity developed in 2023, he says — leading into the Olympia that year he could only eat fish and ground beef — and he was back to chicken in moderation in the offseason.
Kerrith Bajjo Meal Plan
The day below is Bajjo’s own 4,990-calorie offseason day, filmed for Muscle & Strength in 2024. The total comes from the video’s title — no macro split is stated in the video, so none is printed here.
His numbering runs through the day. Breakfast is meal one, the tuna is meal four, the chicken is meal five, and sushi is meal six. The beef-and-rice and burrito meals fill the middle of the day.
Meals
Meal 1 — Breakfast, about 5:00 AM: a bowl mixed to what he calls a brownie-batter consistency, built on Teddy’s all-natural unsalted peanut butter — the same pairing as his usual cream-of-rice breakfast. No quantities are stated on camera.
Meal 2 — Beef and rice, post-training: 6 oz of 93/7 lean ground beef, 115–120 g of rice and about a quarter-cup of frozen green beans, topped with G Hughes sugar-free teriyaki sauce at 5 calories a teaspoon.
Meal 3 — Burritos at Salsa Fresca, Brookfield: two burritos, both the same — Mexican rice, black beans, chicken, lettuce, pico de gallo, corn salsa and sour cream — with a ginger ale to drink.
Meal 4 — Tuna: about 7 oz of lightly seared ahi tuna, 80 g of long-grain white rice and a quarter-cup of green beans. Carbs come down late in the day, he says.
Meal 5 — Chicken: 6 oz of air-fried chicken, about a quarter-cup of green beans and 60 g of white rice. Seasoned salt-free, with G Hughes honey barbecue sauce.
Meal 6 — Sushi, about 850 calories: one sushi roll and one poke bowl, his last meal of the day. Earlier in the offseason he would add a pint of Nick’s oat milk ice cream, he says — “but we’re not there right now.”
He cooks in bulk: about 2 lb of lean ground beef at once makes “probably four solid meals,” he says — each portion weighed out at 6 oz of beef and 115 g of rice.
The chicken is cooked in bulk too. A 1.74 lb pack cooks down to 1.3 lb — about three meals, he says — air-fried 23 minutes at 380°F, 23 being Michael Jordan’s number.
The burritos are a refeed meal on the last day of his offseason, he says in the restaurant video — a chain spot he calls one of his favourite little burrito places.
A Second Day: The Muscle-Building Meal
About a year earlier, Bajjo filmed a second meal for Muscle & Strength — his go-to post-workout plate. The video is from 2023, and the meal is simpler than the 4,990-calorie day.
The plate: about 7 oz of cooked steak, 141 g of cooked coconut jasmine rice, frozen green beans and butternut squash — the squash for dipping the steak, “like a mashed potato but with more flavor,” he says.
The rice is weighed, not guessed. His coach would have him at 200 g, he says — “even for me sometimes 200 is too much, so we’re going to keep this right around 140. 141.”
The steak is weighed too: “about six ounces cooked… let’s go seven today.” He settles on seven ounces — the scale flickers between 6.8 and 7.2.
The method is the same as the big day: same foods, portion size only. “I like to eat this way all year round,” he says — prep just means a little less of each.
He believes in eating soon after training. “I do believe in the anabolic window,” he says — “you don’t drive a car on an empty tank, why work out on an empty stomach?”
His gym sits close to home, so he cooks right after training and still “nails” the window, he says — his coach, he jokes, would rather he prepped the meal first.
A pre-workout muffin is one of his staples, he says — but no recipe or quantity for it is given in the video, so none is printed here.
Kerrith Bajjo Supplements
Two products are named — and only two. Before training he takes REDCON1 Big Noise and Total War, he says in the 2023 grocery video — his pre-workout, to get him through the session.
The sponsor behind them is REDCON1. The brand announced “Kerrith Bajjo is REDCON1” ahead of the 2023 New York Pro, with his coach Justin Miller saying it was the best Bajjo had looked five days out from a show.
No dose, timing or serving size is stated anywhere for either product, so none is printed here.
His dog eats well too. The 4,990-calorie video opens with Bajjo prepping his dog’s food — lean ground beef, duck, blueberries, greens, carrots, beef bone broth, colostrum and a mushroom complex. The dog, he jokes, is “in prep too.”
No other supplement for Bajjo himself is named in the sources used for this article. The colostrum and mushroom complex above go into his dog’s bowl, not his.
Kerrith Bajjo Workout Routine
His filmed back day runs at the Iron Factory gym in Brookfield, Connecticut — the same town as his burrito spot.
Method first: never jump into heavy weights. “Definitely got to prime the muscle,” he says — warm-up sets, then load up: “baby steps and then you build on that.”
The focus is scapular retraction. “The more retracted the scapula is, the more you’re going to feel this machine, the bigger your back gets,” he says.
His favourite machine is the Precor scissor pulldown, used since 2015 — “arguably one of my favourite back machines of all time… it ain’t pretty, it’s not fancy… any sort of weighted pull down will help build a bigger back.”
He pyramids the grips: pronated up, semi-neutral back down. “It completes my pull-down portion of my workout,” he says — “and I leave here with a stupid pump.”
For rows, nothing beats the original T-bar: “a straight bar with a triangle grip.” He adds chest-supported T-bar rows too — “hits a little bit different… fills in all the gaps.”
His rule is less is more. “If you have a precise pinpoint approach to what you’re targeting, I think you get more benefit, more reward, more growth,” he says — one body part at a time, never three or four in a day.
Isolation work “helps straighten out the imbalances,” he says — and completes a workout by giving a body part its own time.
As he has aged, cables have taken over. “I just know how to manipulate cables a little bit better than free weights,” he says. “I’ve catered my body to train with cables. It just works. I don’t question it.”
Sets run four to five per body part as a rule. “However there are days that I come in here and I could kill it,” he says — “if it calls for six or seven sets I’m going to do six or seven.”
Some days he trains like Dorian Yates: warm-ups, then all-out on one last working set.
On rack pulls, the bar sits below the knee, not at mid-thigh. “Right at the base of the kneecap,” he says — “pull back, retract those shoulders.”
He will not trade shape for strength. Heavy oblique work, he says, can make a physique “boxy” — “bodybuilding is a visual sport… I don’t want to sacrifice my aesthetics for strength.”
Even his face stays relaxed. “The more relaxed your facial muscles are, the more you can target the muscles you’re trying to work,” he says — yelling, in his view, is “really not doing anything for you but placebo.”
No full training split is published anywhere, so none is printed here — only this back day and the method behind it.
Kerrith Bajjo Diet Plan in 2026
2026 was a short season. His record shows one show: fifth in the 212 division at the Texas Pro.
He did not compete at the 2026 Mr. Olympia. The 212 top ten — Pearson, Garcia, Clarida, Porto, Kaya, Moraes, Yokokawa, Mohammad, George, Angelov — has no Bajjo in it.
No 2026 diet content is published. His most recent filmed day of eating is the 4,990-calorie video from 2024, and no coach or sponsor change is reported in the sources used for this article — so this article prints the 2024 day, not a 2026 one.
His date of birth, height and weight are not published — so none are printed here. His coach is Justin Miller, his sponsor REDCON1, and his base is western Connecticut.
Frequently Asked Questions
Can I follow Kerrith Bajjo’s 4,990-calorie diet?
Do not copy it. It is an offseason day filmed for a professional 212 bodybuilder chasing stage size — not a plan for everyone.
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 Bajjo has shared; it is not medical advice.
What does Kerrith Bajjo eat in a day?
The filmed 4,990-calorie day: breakfast with peanut butter, beef and rice, two burritos, seared tuna, air-fried chicken, and sushi with a poke bowl. No macro split is published.
How many calories does Kerrith Bajjo eat?
4,990 in the filmed offseason day — the video’s title figure. His last meal alone is about 850 calories. No per-meal calorie breakdown is published.
What supplements does Kerrith Bajjo take?
REDCON1 Big Noise and Total War before training — the only two products he names. No doses are published.
Who is Kerrith Bajjo’s coach?
Justin Miller, his coach for a long stretch, per his biography. Miller prepped him for the 2023 New York Pro, which Bajjo won.
Did Kerrith Bajjo compete at the 2026 Mr. Olympia?
No. He finished sixth in the 212 division in 2025, then fifth at the 2026 Texas Pro, and the 2026 Olympia 212 top ten has no Bajjo in it.
Related: Kerrith Bajjo biography
Related: 2025 Mr. Olympia results
Related: 2026 Mr. Olympia results
This article reports what Kerrith Bajjo has shared publicly about his diet and training. It is not a recommendation — a diet built for a professional on stage is not a plan for everyone.