Breon Ansley Updates His Diet to Add Size and Prepare for 212 Division

Breon Ansley, the 2018 Classic Physique Mr. Olympia winner, has set his sights on conquering the 212 division in 2023.

To build the dense, massive physique required to be competitive at 212 pounds, Breon Ansley has crafted a strategic bulking diet packed with quality proteins, complex carbs, healthy fats, and supplements.

In a recent YouTube video, Breon Ansley gave fans an inside look at his daily meal plan for adding size in the offseason. The focus is on eating frequent, protein-rich meals while keeping carbohydrates and fats moderate. 

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Here is a breakdown of Breon Ansley’s updated diet as he trains for his 212 division debut.

The Goal: Add Quality Size

Breon Ansley’s primary goal is to pack as much solid muscle mass as possible before beginning his 212 contest prep diet. The 212 class has a weight cap of 212 pounds for competition.

Breon Ansley believes he needs to reach around 240-245 pounds in the offseason to allow room for cutting body fat and hitting the stage around 215 pounds shredded. This requires a slight calorie surplus and strength-focused training.

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Breon Ansley’s Coach: IFBB Pro Ahmad Ashkanani

To help him bulk up properly into the 212s, Breon Ansley has teamed up with IFBB Pro bodybuilder Ahmad Ashkanani.

Ahmad Ashkanani is an experienced 212-division competitor who can balance off-season mass gains with maintaining a lean, aesthetic physique. Together they have created a customized diet and training plan for Breon Ansley.

Eating 5-6 Small Meals Per Day

To promote muscle growth for the 212 division, Breon Ansley eats 5-6 small meals spread throughout the day. Consuming calories more frequently helps keep Breon Ansley’s metabolism and muscle protein synthesis elevated.

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His meal frequency also ensures he remains energized for his intense workouts and limits excessive hunger between meals. 

breon ansley diet plan
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Breon Ansley notes this small meal approach leaves him satisfied and feeling his best.

High Protein Intake

Breon Ansley’s meals and snacks revolve around a quality protein source as the foundation. To maximize his anabolic response, Breon Ansley eats around 1-1.3 grams of protein per pound of body weight daily during this mass-gaining phase.

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This equates to roughly 280-360 grams of protein daily from clean sources like chicken, salmon, eggs, bison, and whey protein powder

Consuming ample protein helps Ansley recover from exercise and build lean muscle tissue and strength.

Moderate Carbohydrates

In addition to protein, Breon Ansley strategically incorporates carbohydrate sources to fuel his workouts and provide energy. 

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However, he keeps his carb intake in the moderate range at around 1.5 grams per pound of body weight or 350-400g daily.

Most of Breon Ansley’s carbohydrates come from complex, slow-digesting sources like oats, sweet potatoes, rice, and cream of rice. 

Limiting refined sugar is essential to prevent fat gain. The carbs support his training while minimizing unwanted fat accumulation.

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Healthy Fats for Hormones

Breon Ansley also gets a moderate amount of healthy fats daily from sources like salmon, almonds, avocado, nut butter, and supplements like fish oil.

Besides providing energy, healthy fats support hormone production, making them crucial for muscle growth. 

Breon Ansley limits unhealthy saturated and trans fats, which can negatively impact health and physique.

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Hydration Key

In addition to his meals and supplements, Ansley drinks at least one gallon of water daily when bulking up for the 212s. Consuming enough fluids is critical for keeping his body in an anabolic state.

Staying adequately hydrated allows Breon Ansley to train intensely, digest food properly, absorb supplements, and keep his muscles full and pumped. It also keeps his skin looking smooth and tight on stage.

breon ansley physique
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Here’s a look at what a typical day of eating looks like for Breon Ansley right now as he trains for the 212 division:

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Meal #1 (8 AM)

  • 4 whole eggs
  • 4 egg whites
  • 1 cup oatmeal
  • 1 apple
  • Supplements: Multivitamins, fish oil, probiotic

Meal #2 (11 AM)

  • 8 ounces of chicken breast
  • 180 grams of cooked white rice
  • 1 cup mixed vegetables
  • 30 grams cashews

Meal #3 (2 PM)

  • 8 ounces of steak tenderloin
  • 225 grams baked sweet potato
  • 1 cup broccoli
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Meal #4 (4 PM)

  • 2 scoops whey protein
  • 1 serving nut butter
  • 1 banana

Meal #5 (7 PM)

  • 8 ounces salmon
  • 180 grams of cooked quinoa
  • 125 grams roasted Brussels sprouts

Meal #6 (9:30 PM)

  • 2 scoops casein protein powder
  • 1 tablespoon almond butter
  • 1 cup low-fat cottage cheese
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This sample diet provides Breon Ansley with quality proteins, complex carbohydrates, healthy fats, and micronutrients within a moderately-high calorie intake. He fuels his body consistently throughout the day to maximize workouts and muscle growth.

By following this strategic nutrition plan crafted by his coach, Breon Ansley hopes to pack pounds of dense, sculpted muscle before beginning his prep for the 2023 Olympia 212 showdown.

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