Mariusz Zbigniew Pudzianowski Diet Plan and Workout Routine 

Table of Contents

Mariusz Zbigniew Pudzianowski, widely known as “Pudzian” and “Dominator,” is a Polish entrepreneur, former strongman competitor, and accomplished mixed martial artist. 

He was born on 7 February 1977 in Biała Rawska, Poland Pudzianowski has left an indelible mark on the world of strength athletics, earning him the reputation as one of the greatest strength athletes of all time.

Pudzianowski’s strongman career is nothing short of remarkable. With an astonishing 70% winning percentage, he boasts an impressive record of 43 international victories. 

Throughout his strongman journey, he secured an unmatched five World’s Strongest Man titles, making him the most successful competitor in the competition’s history. 

Pudzianowski’s dominance extended beyond the global stage, as he clinched Europe’s Strongest Man title a record-breaking six times.

However, Pudzianowski’s ambitions continued beyond strongman competitions. In 2009, he made his foray into mixed martial arts (MMA) and quickly established himself as a force to be reckoned with. 

Mariusz Zbigniew Pudzianowski Diet Plan and Workout Routine 
via mariusz zbigniew pudzianowski instagram

Currently ranked in the KSW Heavyweight rankings, Pudzianowski continues to showcase his versatility and tenacity in the MMA arena.

From a young age, Pudzianowski exhibited an unwavering passion for sports. At just 11 years old, he began training in the Kyokushin style of karate, where he achieved a commendable 4th kyu green belt. 

As he delved deeper into physical training, Pudzianowski also ventured into strength training at thirteen. He also pursued boxing for seven years, further honing his athletic prowess. 

Pudzianowski made his professional sports debut at sixteen, competing in the Polish Weightlifting Championship in the bench press event.

Despite his exceptional accomplishments, Pudzianowski faced a period of adversity in his life. In 2000 and 2001, he spent 19 months in Łowicz prison for assault, a controversial incident involving a local mafia figure. 

However, Pudzianowski remained undeterred and later arranged a resocialization meeting for prisoners at the same institution, demonstrating his commitment to personal growth and social responsibility.

Pudzianowski’s rise to prominence in the strongman world began on 1 May 1999 when he entered his first Strongman competition in Płock, Poland. He finished an impressive fourth in his debut appearance at the 2000 World’s Strongest Man contest. 

mariusz zbigniew pudzianowski fight
via mariusz zbigniew pudzianowski instagram

However, due to his prison sentence, he could not participate in the 2001 competition. Undeterred by setbacks, Pudzianowski returned in 2002 and claimed his first World’s Strongest Man title. 

He defended his crown in 2003, delivering a dominant performance that established a new standard of excellence. In March 2004, he also became the Strongman Super Series World Champion.

While his journey was not without challenges, including a disqualification in the 2004 World’s Strongest Man due to a breach of the governing body’s Strongman Health Policy, Pudzianowski demonstrated his resilience. 

In 2005, he staged a remarkable comeback, securing his second World’s Strongest Man title with extraordinary strength and determination. 

Although he finished runner-up in the 2006 competition, Pudzianowski reclaimed the throne in 2007, becoming the fourth man in history to win the event four times. 

Mariusz Zbigniew Pudzianowski Diet and Nutrition Plan

mariusz pudzianowski diet
via mariusz zbigniew pudzianowski instagram

Mariusz Pudzianowski, despite his weird eating habits, maintains his incredible physique through a diet plan that focuses on whole foods and provides his body with the necessary nutrients for recovery and growth. 

While he claims to enjoy eating whatever he wants, he incorporates certain principles into his nutrition to support his training practice. Pudzianowski ensures an adequate intake of lean protein sources, fresh fruits, vegetables, and fish. 

Protein, essential for muscle development and repair, is crucial to his diet plan. He consumes large quantities of protein to promote muscle recovery and growth.

Mariusz Zbigniew Pudzianowski Meal Plan

mariusz pudzianowski meal plan
via mariusz zbigniew pudzianowski instagram

His daily diet consists of 5-6 meals spread throughout the day. Here’s an overview of Pudzianowski’s meal plan:

Mariusz Zbigniew Pudzianowski Meal 1

  • Whole Eggs 10 
  • Bacon 2-3 Pounds 

Mariusz Zbigniew Pudzianowski Meal 2

  • Candy

Mariusz Zbigniew Pudzianowski Meal 3

  • Polish Pork Chop
  • Sauerkraut
  • Potatoes

Mariusz Zbigniew Pudzianowski Meal 4

  • Protein Shake
  • Magnesium
  • Creatine 
  • Potassium  
  • Amino Acids
  • Vitamins
  • Chocolate
  • BCAAs

Mariusz Zbigniew Pudzianowski Meal 5

  • Meal 5- Dinner
  • Meat or Chicken
  • Potatoes
  • Sauerkraut

Mariusz Zbigniew Pudzianowski Meal 6

  • Chocolate
  • Amino Acids
  • Vitamins
mariusz pudzianowski eating
via mariusz zbigniew pudzianowski instagram

It’s critical to note that Pudzianowski adjusts his carbohydrate intake based on his training requirements, reducing it on days when he focuses more on cardio to support fat burning.

While Mariusz Pudzianowski’s diet plan may appear irregular compared to other elite athletes, his dedication to training and emphasis on whole foods supply him with the necessary nutrients to maintain his impressive physique and performance.

Mariusz Zbigniew Pudzianowski Supplements

mariusz pudzianowski supplements
via mariusz zbigniew pudzianowski instagram

Mariusz Pudzianowski incorporates several supplements into his diet to ensure he receives the necessary nutrients for intense training and muscle growth. 

While he primarily relies on whole food sources, these supplements help him achieve a complete nutritional profile:

Whey Protein

mariusz pudzianowski whey protein
via mariusz zbigniew pudzianowski instagram

Pudzianowski consumes whey protein shakes before and after workouts to support muscle recovery and growth. Whey protein provides essential amino acids quickly, aiding muscle building, fat loss, and appetite control.


mariusz pudzianowski calories
via mariusz zbigniew pudzianowski instagram

When preparing to bulk up or compete, Pudzianowski includes creatine supplementation. Creatine promotes lean muscle gains, enhances strength levels, and aids recovery. It also helps muscles retain water, giving them a fuller appearance.

Branched Chain Amino Acids

To counter muscle damage and wastage caused by intense training, Pudzianowski uses BCAA supplements. BCAAs provide a continuous stream of amino acids, reducing muscle breakdown and facilitating recovery. They also delay fatigue, optimizing training performance.


mariusz pudzianowski vitamins
via mariusz zbigniew pudzianowski instagram

Pudzianowski takes multivitamin supplements to increase overall energy levels and support muscle recovery. While his diet contains vitamin sources, multivitamins meet his daily requirements and help maintain muscle strength.

Fat Burners

Despite his impressive physique, Pudzianowski uses fat burners to eliminate excess fat and enhance his muscular appearance.

Greens Supplement

During extensive travel, Pudzianowski relies on greens supplements to meet his daily mineral and vitamin needs, compensating for deviations from his regular diet.


Pudzianowski prioritizes probiotics, especially while traveling, to promote healthy digestion and boost immunity.

By incorporating these supplements into his diet, Mariusz Pudzianowski ensures his body receives the necessary nutrients to support his intense training, muscle growth, and overall performance.

Mariusz Zbigniew Pudzianowski Workout Routine

mariusz pudzianowski workout
via mariusz zbigniew pudzianowski instagram

Mariusz Pudzianowski follows a unique strongman training routine focusing on strength and power. His intense workouts require training twice daily, three days a week. Here is a breakdown of his workout plan:

Monday: Upper Body Workout

Bench PressWarm Up with 2 Sets and Then Perform 3 Sets, 6 Reps
Weighted Chin-UpsComplete 5 Sets, 6 Reps
Barbell ExtensionsPerform 5 Sets, 6 Reps, Gradually Increasing the Weight to 80KG
Standing French PressDo 5 Sets, 6 Reps
Sandbag CarryComplete 3 Sets of Carrying the Sandbag for 150 Meters
Tire FlipsPerform 5 Sets of Flipping the Tire for 10 Reps
Conan’s WheelComplete 3 Sets, Rotating the Wheel for 2.5 Revolutions
Parallel Stairs (Power Stairs)Perform 3 Sets, Climbing 15 Steps

Tuesday: Rest

  • Rest

Wednesday: Legs and Back Workout

Mariusz Front Squats5 Sets, 6 Reps
Calf Raises5 Sets, 20 Reps
Deadlifts5 Sets, 6 Reps
Good Mornings5 Sets, 6 Reps
Standing Military Press5 Sets, 6 Reps
Barbell Rows5 Sets, 6 Reps
Parallel Crucifix5 Sets, Holding for 30 Seconds
Bushman’s Walk5 Sets of Walking for 15 Meters
Bench Press5 Sets, 6 Reps

Thursday: Rest

  • Rest

Friday: Lower Body Workout

Leg Extensions (Quads)5 Sets, 6 Reps
Mariusz Pudzianowski Leg Curls (Hamstrings)5 Sets, 6 Reps
Olympic-Style Squats5 Sets, 6 Reps
Behind-the-Neck Pulldowns5 Sets, 6 Reps
Back Squats5 Sets, 6 Reps
Sandbag Carry3 Sets of Carrying Sandbags for 150 Meters
Tire Flips5 Sets of Flipping the Tire for 10 Reps
Conan’s Wheel3 Sets of Rotating Wheels for 2.5 Revolutions
Parallel Stairs (Power Stairs)3 Sets of Climbing 15 Steps

Saturday and Sunday: Rest

  • Rest
Share, if you would like!
Tikkay Khan
Tikkay Khan is here to help your class through the creation and find what is real, active, constant, and usable. And most essential, what is best for you and that healthy life you are putting together. We treat the health and fitness principle that concerns plus anything else that is great, important, or perhaps also life-changing. Our object is to help you get healthy lives every day to live your best life. We give you the tools and guidelines for your health and fitness. Whether we are discussing exercises, breathing, mind energy, health tips, diet plans, weight loss, and weight gain. You can believe that all the content of Tikkaykhan is evidence-based and expert-approved by the medical doctors of our team. Tikkay Khan is a fitness icon, influencer, and fitness instructor/consultant. He had helped hundreds of people find ways to become more fit and healthy through a balanced life focusing on an individualized approach to their nutrition and fitness.

Table of Contents

Fact Checked

Get accurate and credible information from our expert-written and fact-checked article. With reference links to peer-reviewed studies, you can trust the information provided.

Our team of experts ensure the highest standard of information for your benefit. Read now!