Rafael Brandao Diet Plan and Workout Routine

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Rafael Brandao is a professional bodybuilder hailing from Brazil, competing in the Open division of the International Federation of Bodybuilding and Fitness (IFBB). 

Despite facing financial and personal challenges, he began his career at 20 with a solid determination to succeed. Brandao made a name for himself through dedication and hard work in the Brazilian bodybuilding circuit. 

In 2016, he won the junior and senior categories at a competition, which helped him secure his Pro card. Rafael Brandao’s success continued as he placed 8th in his debut at the 2017 San Marino Pro. He took 6th in his next competition and finished third at the IFBB California State competition.

Rafael Brandao Diet Plan and Workout Routine
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In 2019, Brandao finished 7th at the Arnold Classic Ohio and was the runner-up at the Arnold Classic South America Pro. He recently earned third place at the 2020 European Pro, which earned him a spot at the 2020 Mr. Olympia, where he placed 16th in the Men’s Open Bodybuilding.

At the 2022 Olympia, Brandao placed 10th in the Men’s Open Bodybuilding division, and he is currently training, intending to win the title of Mr. Olympia in 2023.

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Rafael Brandao Diet

Rafael Brandao, a professional bodybuilder, maintains a strict and dedicated approach to his nutrition to achieve his physique. His diet comprises 6 meals, prioritizing protein, vegetables, and clean carbohydrates.

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While Brandao’s diet plan may be challenging to adhere to, it has undoubtedly contributed to his success in bodybuilding. 

Both fitness enthusiasts and professional bodybuilders attest to the crucial role that his diet plays in achieving his physique, surpassing even his mental strength and physical fitness.

Rafael Brandao Meal Plan 

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Rafael Brandao’s diet consists of five meals daily, focusing on protein, complex carbohydrates, and vegetables.

Here is the complete meal plan of Rafael Brandao:

Rafael Brandao Meal 1

Brandao typically has poached eggs or an omelet with potatoes, oatmeal, and a protein shake for breakfast. His mid-morning snack is usually chicken breast with white rice and potatoes.

  • Poached eggs or omelet
  • Potatoes
  • Oatmeal
  • Protein shake 

Rafael Brandao Meal 2

Brandao typically has chicken breast with brown rice and broccoli for his second meal. His mid-day snack is often steak with white rice and green beans. 

  • Chicken breast 200 g
  • Brown rice 300 g
  • Broccoli

Rafael Brandao Meal 3

Brandao enjoys grilled salmon with brown rice and steamed veggies like broccoli and green beans for dinner. 

  • Grilled salmon
  • Brown rice
  • Steamed veggies (broccoli, green beans)

Rafael Brandao Meal 4

His evening snack is typically chicken breast with white rice and potatoes.

  • Chicken breast 200 g
  • Rice 300 g 

Rafael Brandao Meal 5

Brandao typically has chicken breast with brown rice and broccoli for his last meal. 

  • Chicken breast 200 g
  • Brown rice 300 g
  • Broccoli
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Brandao’s diet plan gives him the energy and nutrients he needs to fuel his intense training and competition schedule by prioritizing lean protein, nutrient-dense carbohydrates, and fiber-rich vegetables.

Rafael Brandao Supplements 

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Rafael Brandao is a professional bodybuilder who has been competing since 2014. He is known for his impressive physique and dedication to training and diet. 

Brandao is also a vocal advocate for the use of supplements, and he often shares information about the supplements he uses on his Instagram account.

Some of the supplements that Brandao uses include:

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Creatine is a naturally occurring substance in the body that helps to provide energy for muscle contractions. Brandao uses creatine monohydrate, which is the most common form of creatine.

Protein Powder

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Protein powder is a convenient way to increase protein intake. Brandao uses a whey protein isolate, a fast-digesting protein form.


BCAAs are branched-chain amino acids, essential amino acids that the body cannot produce independently. Brandao uses a BCAA supplement to help with muscle recovery.


Glutamine is an amino acid that plays a role in muscle recovery and immune function. Brandao uses glutamine powder to help with muscle recovery after his workout in the gym.


A multivitamin is an excellent way to ensure you get all the essential vitamins and minerals your body needs. Brandao uses a multivitamin supplement to help with overall health and well-being.

Brandao also uses several other supplements, including fish oil, vitamin D, and pre-workout supplements. He is open about the supplements he uses and believes they are an essential part of his training and diet.

Rafael Brandao Workout Routine

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