American IFBB pro bodybuilder Breon Ansley has been documenting his journey preparing for a division change and run at the 2023 Mr. Olympia title.
Breon Ansley recently looked inside at his nutrition and training regimen 20 weeks after the big show.
Background on Breon Ansley’s Career
American IFBB pro bodybuilder Breon Ansley first made a name for himself in Men’s Classic Physique, winning back-to-back Mr. Olympia titles in 2017 and 2018.
Breon Ansley was renowned for his balanced muscle shape and insane conditioning, consistently bringing a refined and aesthetically pleasing physique to the stage.
After losing to Chris Bumstead in 2019 and taking bronze in 2020 and 2021, Breon Ansley announced he would move up to the more competitive Men’s 212 division for the 2023 season.
“I reached the pinnacle in Classic Physique and accomplished so much,” explained Breon Ansley, “But the weight restrictions held me back from reaching my ultimate potential. I’m excited to bring an even better package to the 212 stage.”
Breon Ansley Diet and Nutrition Plan 20 Weeks Out
In his latest YouTube video, Breon Ansley gave fans an inside look into his nutrition regimen 20 weeks from the 2023 Mr. Olympia. He broke down his full day of eating, including meals, supplements, and timings.
Breon Ansley follows a structured diet, consuming around 4,000 calories daily, focusing on lean protein sources, complex carbohydrates, healthy fats, and micronutrients.
“The high protein intake combined with sufficient healthy carbs provides my muscles with the right fuel and building blocks to continue improving,” said Breon Ansley.
Here is an overview of Breon Ansley’s daily meal plan:
| Meal 1 (8 Am) | 4oz Chicken Breast, 1/2 Cup Cream of Rice, Two Whole Eggs |
| Morning Shake | Collagen, L-Glutamine |
| Meal 2 (11 Am) | 8oz Chicken Breast, 1.5 Cups Rice |
| Pre-Workout (1 Pm) | 25g Karbolyn, 20G BCAAs |
| Pre-Workout (1 Pm) | 6oz Bison, 130G Sweet Potato |
| Meal 4 (6 Pm) | 6oz Salmon, 1/4 Cup Almonds |
| Meal 5 (8:30 Pm) | 8oz Chicken, 1.5 Cups Rice |
| Night Shake | Psyllium Fiber, Greek Yogurt, Tart Cherry Juice, Protein Powder |
Ansley follows this nutrition plan for four weeks before reassessing and making necessary changes. The precise dieting strategy keeps his body in an anabolic state while adding mass in the offseason.
Demanding Push Day Workout Routine
In addition to his dialed-in diet, Breon Ansley provided insight into his strength training by outlining his intense push-day workout.
His routine consisted of the following exercises targeting the chest, shoulders, and triceps:
| Incline Hammer Strength Chest Press | 4 Sets of 12, 10, 8, 6 Reps |
| Decline Hammer Strength Chest Press | 4 Sets of 12, 10, 8, 6 Reps |
| Incline Dumbbell Chest Press | 3 Sets of 10-12 Reps |
| Machine Shoulder Press | 4 Sets of 12, 10, 8, 6 Reps |
| Upright Barbell Rows | 3 Sets of 12 Reps |
| Lying Triceps Extensions | 4 Sets of 12 Reps |
| Rope Triceps Pushdowns | 3 Sets of 12-15 Reps |
| Overhead Triceps Extensions | 3 Sets to Failure |
- “I’m training with a high-volume approach right now to stress the muscles,” explained Breon Ansley. “Adding size and density will be crucial for competing in the 212 division.”
Breon Ansley Posing Practice and Cardio
After heavy lifting, Breon Ansley shifts his focus to muscle contraction and conditioning. He incorporates mandatory posing practice at the end of workouts to refine his presentation.
The reigning champ does cardio nearly daily, consisting of incline walking or lightweight cycling.
The extra cardio helps Breon Ansley stay lean during the off-season mass-building phase. It also enables him to quickly get into shredded contest shape when the prep diet and increased aerobic training ramp up.
Breon Ansley’s Mindset During Prep
Even though he’s a veteran competitor, Breon Ansley maintains an introspective mindset during prep. He constantly optimizes his diet, training, and recovery to bring his best package to the stage.
“It’s important not to get complacent or fall in love with how you look weeks out,” said Ansley. “I self-reflect after every session and find small ways to continue improving my physique daily.”
Ansley has put on 10 pounds of quality muscle mass in the offseason as he prepares for his 212 division debut.
With his meticulous preparation and physique refinement mindset, Ansley aims to make an immediate impact and earn his 3rd career, the Mr. Olympia title.
Transition Back to Classic Physique?
While focused on excelling in the 212 division, Breon Ansley hasn’t ruled out potentially returning to Classic Physique.
“Never say never,” said Ansley. “After achieving my goals in 212, I may want to come back and reclaim the Classic Physique title as well.”
With divisions getting increasingly competitive, Breon Ansley continues to bring his best look to the stage regardless of weight class. He lets his performance talk as he seeks to build his bodybuilding legacy.