Inside James Hollingshead’s Grocery Cart: A Comprehensive Look at the Diet of an Olympia Competitor

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Building a physique fit for the Olympia stage requires meticulous attention to nutrition. Men’s Open bodybuilder James Hollingshead recently took his fans on a grocery shopping trip, offering insights into the dietary habits that fuel his impressive physique. 

In this article, we’ll delve into the details of Hollingshead’s grocery haul, analyzing the variety of protein, carbohydrates, and fats he includes in his diet. 

From fruits and vegetables to lean meats and healthy fats, we’ll explore the specific food choices and their nutritional benefits. 

james hollingshead bodybuilder
via james hollingshead instagram

We’ll also highlight Hollingshead’s diet structure and approach to balancing macronutrients for optimal performance and muscle growth. Join us as we uncover what it takes to eat like an Olympia competitor.

James Hollingshead’s Grocery

James Hollingshead found his pantry and fridge nearly empty on a fateful day, providing the perfect opportunity to share his grocery shopping experience with his followers. 

Let’s take a closer look at the items he included in his cart:

james hollingshead meal plan
via james hollingshead instagram

Pineapple, Blueberries, Bananas, and Zucchini

Hollingshead incorporates these fruits and vegetables into his daily routine to benefit from their micronutrients and their role as a good source of carbohydrates.


As a rich protein and healthy fats source, salmon plays a crucial role in Hollingshead’s diet. Despite its relatively high sodium content, he recognizes its muscle-building benefits.

Five Percent Beef Mince and Chicken Breast

Hollingshead chooses lean meats like beef mince and chicken breast as primary protein sources to support his muscle development.

Total Zero Percent Fat Yogurt

While Hollingshead occasionally consumes orange juice on high-calorie days, he opts for fat-free yogurt during his prep phase to maintain a lower overall calorie intake.

Sauerkraut and Pickled Beetroot

Hollingshead includes sauerkraut for its probiotic benefits and pickled beetroot for its nitric oxide properties, contributing to overall health and performance.

Frosties and Sour Dough Bread

Hollingshead incorporates fast-absorbing simple sugars in cereals like Frosties to fuel his workouts. Additionally, he chooses sourdough bread as a quality carbohydrate source.

Hollingshead’s Diet Structure and Food Philosophy

Hollingshead follows a structured approach to his diet, focusing on consuming adequate amounts of macronutrients while prioritizing variety and quality. 

His food choices align with his goals of building muscle, optimizing performance, and maintaining overall health. Hollingshead emphasizes their micronutrient content and their function as good carbohydrate sources for fruits and vegetables. 

This allows him to fuel his training while providing essential vitamins and minerals for optimal performance and recovery.

james hollingshead fitness
via james hollingshead instagram

Regarding meat, Hollingshead opts for lean options like five percent beef mince and chicken breast. These choices offer high-quality protein to support muscle growth and repair.

While navigating the juice and dairy section, Hollingshead prefers fat-free yogurt over orange juice during his prep phase. 

He chooses yogurt to keep his calorie intake low while obtaining nutrients. Hollingshead recognizes the importance of healthy fats in his diet and sources them from olive oil and avocado. 

He highlights the presence of monounsaturated fats in olive oil, which he believes can contribute to overall well-being.

Hollingshead avoids sauces and sugary beverages that contain added sugars and empty calories to control his calorie intake. Instead, he relies on simple seasonings like salt and pepper to enhance flavor while maintaining his dietary goals.

Hollingshead’s conscious approach to fat intake is evident in his choice of frozen French fried potatoes with under five percent fat. He balances his carbohydrate intake by prioritizing quality sources and paying attention to portion sizes.

Lastly, Hollingshead completes his grocery haul by adding sourdough bread to his cart, a nutritious and flavorful choice that aligns with his dietary preferences.

The Cost of Eating Like a Bodybuilder

Hollingshead’s commitment to a disciplined diet comes at a cost. His grocery haul, totaling approximately £85 or USD 112, reflects the investment required to fuel his bodybuilding endeavors. 

james hollingshead height
via james hollingshead instagram

This cost is not unexpected as an IFBB Pro focused on muscle growth. James Hollingshead mentions that he shops every three to four days, spending around $210 weekly on food.

While protein intake is often a significant expense for bodybuilders, Hollingshead has adjusted his protein intake to decrease overall costs. 

Prioritizing variety in his diet allows him to enjoy simple meals with a handful of ingredients, providing flexibility in his food choices.

The Takeaways

James Hollingshead’s grocery haul provides valuable insights into the dietary habits of an Olympia competitor. 

From fruits and vegetables to lean meats and healthy fats, Hollingshead carefully selects food choices to fuel his training, optimize his performance, and support muscle growth. 

With a structured approach to his diet and a focus on variety and quality, he demonstrates the importance of balancing macronutrients and prioritizing essential nutrients. 

Hollingshead’s commitment to his dietary goals is reflected not only in the nutritional value of his cart but also in the investment required to maintain his bodybuilding lifestyle. 

By offering a glimpse into his grocery cart, Hollingshead inspires aspiring bodybuilders and fitness enthusiasts to make mindful choices and understand the dedication it takes to achieve their goals.

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