Behrooz Tabani arrived at the Mr. Olympia the hard way. 🇮🇷 He qualified in 2022, 2023 and 2024 — and was denied a US visa all three times. When he finally stood on the Olympia stage in 2025, he finished 11th. A year later he came back and finished eighth.
He is an Iranian Men’s Open pro with six pro wins, coached by Milos Sarcev since 2020. His best wins are the 2023 Arnold Classic South America and the 2026 Huanji China Pro. This article is his diet plan and workout routine — in his own words.
One note on the name first: the official scorecards list him as Behrooz Tabani Abarghani, and that is the spelling used here. Fitness Volt and Generation Iron write it as Behrouz. It is the same man.
And one note on the diet itself: Tabani has never published a fixed day of eating. His coach’s plan changes every day, and it changes again depending on which muscle he is training. Everything below comes from what he has actually said — no menu has been invented to fill the gaps.
He was born on 5 January 1993 and turned professional in 2016, winning the IFBB World Amateur Championships. His Instagram is @behrouz_tabani. Here is what he has said about his diet, his meals, his supplements and his training. 💪
Behrooz Tabani Diet Plan
Tabani’s diet is not a fixed menu — it is a plan his coach writes for him, day by day. In a 2024 interview he said: “The diet plan Milos gives me is different every day, and the weight he gives in each meal also varies.”
The plan also changes with the training. He said the day he trains chest his diet is different from the day he trains legs, and the same holds for his other workouts. There is no single set of meals that describes his eating.
He spends most of the year dieting — about ten months out of twelve, by his own account. At the top end, he eats at most 1.5 kg of meat a day. His favourite foods are ghormeh sabzi, the Persian herb stew, and steak.
No calorie total, no macro split and no meal list have ever been published by Tabani himself, so none is printed here. If a fixed number is attached to his name somewhere, it did not come from him.
Sarcev has coached him since 2020. Before that, Tabani was coached in Iran — his first coach was Seyed Morteza Wahabzadeh, from 2007, and Vahid Akbarzadeh from 2013, who he still calls his teacher. The diet, like the coaching, is a team effort.
Behrooz Tabani Meal Plan
There is no published day of eating for Behrooz Tabani. No meal list, no set of six meals, no calorie count and no macro split has ever come from him — not from 2025, and not from 2026. This section says so plainly, because inventing a menu would not be his diet.
What he has actually said about his eating is short. The plan changes every day and it changes by training day; the amount in each meal changes too.
The only food facts he has named are the 1.5 kg of meat a day at the top end, and his two favourite dishes — ghormeh sabzi and steak.
That is the whole of it. A short section is the honest one: without a day of eating from Tabani himself, there is nothing more to print — and anyone selling a “Behrooz Tabani meal plan” is selling their own invention, not his.
Behrooz Tabani Supplements
No supplement list from Tabani has ever been published. No brand, no product and no dose appear in any interview, video or post of his that we were able to read.
The only supplements his own words ever name are three: glutamine, BCAAs and whey protein. He said, in 2024, that those are the ones he likes. That is the complete list from his own mouth — three names, no doses, no brands, no timing.
He also said, in the same interview, that he has a sponsor — but he did not name one. No sponsor’s name appears in his own words anywhere we could read, so no product can be tied to him here.
If a fuller supplement list from Tabani exists, it is not in anything we were able to read. The three above are the whole of it, as far as his own words go.
Behrooz Tabani Workout Routine
Like the diet, no full training split from Tabani has ever been published by him. No weekly schedule, no set of exercises and no set-and-rep scheme comes from his own words. What follows is what he has actually said about training.
Weight, he says, does not matter to him at all. He never walks into the gym telling himself he will lift heavy — he does whatever his body says. What matters is the mind-muscle connection, and the intensity of the work.
“Now the emphasis is on beauty,” he said, “and it is the beauty of the body that determines who is champion.”
His favourite exercises are the squat and the bent-over barbell row, and his favourite muscle is his legs. He says the day he trains his lower body is the day he feels he really trained; his upper body he trains more relaxed, because he already considers it good.
Before bodybuilding he trained martial arts for two or three years, and if he had not become a bodybuilder he says he would have chosen boxing. When he is cutting, he points to four things: following the diet, high-intensity training with weights and cardio, correct use of supplements, and rest.
Behrooz Tabani Diet Plan in 2026
Tabani’s 2026 season nearly never happened. A US visa denial forced him out of the 2026 Empro Classic, and his place at the Portugal Pro was in doubt for the same reason. His Chinese visa came through only after weeks of uncertainty — and he made it count.
On 26 July 2026 he won the Huanji China Pro in Chengdu, beating James Hollingshead with a perfect score of 3+3=6. It was his sixth pro win and it qualified him for the 2026 Mr. Olympia. One critic, Lee Priest, publicly said Hollingshead had been robbed — but the result stands.
His second US visa followed. In August 2026 he announced on his Instagram: “Received my second USA visa today.” The road that had kept him out of three Olympias was finally open for the second year running.
At the 2026 Mr. Olympia in Las Vegas, on 26 September 2026, he finished eighth in the Men’s Open, wearing tag 18. His score was 82 — 49 in prejudging and 33 in the finals. Nick Walker won the show. Tabani had improved from 11th to eighth in a year.
The debut still matters: at the 2025 Mr. Olympia he finished 11th, with a score of 113 — 55 in prejudging and 58 in the finals. His first US visa had been approved only about a week before that show. He had waited three years for that stage; he used it.
His dream, in his own words, is to bring the Sandow home one day, as Hadi Choopan did. No 2026 meal plan, supplement list or training split has been published by him — so the plan above, in his own words, is the whole of it.
Frequently Asked Questions
Can this diet plan treat a health problem or help me lose weight?
No. This article describes what one professional bodybuilder says about his own eating — it is not medical advice, and it is not a plan for anyone else. Tabani’s diet is written for him, day by day, by his coach, and it is built around a professional bodybuilder’s training and competition schedule.
If you want to change your diet, lose weight or manage a health condition, talk to your own clinician or a registered dietitian first, and follow their advice.
Has Behrooz Tabani ever published a full day of eating?
No. No meal list, calorie total or macro split has ever come from him. His coach Milos Sarcev sets a plan that changes every day and changes by training day, and Tabani has said the amount in each meal varies too.
What does Behrooz Tabani eat?
The only food facts he has named are these: at most 1.5 kg of meat a day, and his favourite dishes are ghormeh sabzi and steak. He spends about ten months of the year on his diet. Nothing more specific has come from his own words.
Who coaches Behrooz Tabani?
Milos Sarcev has coached him since 2020. Before that he was coached in Iran — first by Seyed Morteza Wahabzadeh, from 2007, and then by Vahid Akbarzadeh from 2013, who he still calls his teacher.
How did Behrooz Tabani do at the 2026 Mr. Olympia?
He finished eighth in the Men’s Open on 26 September 2026, wearing tag 18, with a score of 82 — 49 in prejudging and 33 in the finals. He qualified by winning the Huanji China Pro on 26 July 2026, his sixth pro win.
Is his name spelled Behrooz or Behrouz?
Both spellings appear in print. The official scorecards list him as Behrooz Tabani Abarghani, and this article uses Behrooz; Fitness Volt and Generation Iron write Behrouz. It is the same man — born 5 January 1993, an Iranian Men’s Open pro.
Related: Read the full Behrooz Tabani biography, the 2026 Mr. Olympia results, and the 2025 Mr. Olympia results.
This article is a report of what Behrooz Tabani has said about his own diet and training. It is not medical advice, and it does not copy any diet table or training programme from another site — where no plan from Tabani exists, the article says so instead of inventing one.