Shaun Clarida Diet Plan and Workout Routine

Shaun Clarida is the Men’s IFBB professional 212 division competitor and reigning 212 Olympia champion. Hailing from New Jersey, USA, Shaun has established himself as a force to be reckoned with in bodybuilding.

Despite facing challenges due to his more diminutive stature during his school years, Shaun’s love for sports never wavered. 

In his junior year, he turned to weight training to enhance his strength in wrestling, and that’s when he discovered his true passion for building muscle.

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Shaun’s journey was challenging, as he encountered obstacles along the way. However, he defied expectations and transformed his physique, packing over 70 pounds of muscle since high school. 

Shaun Clarida Diet Plan and Workout Routine
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His dedication and relentless work ethic set him apart from his peers. Affectionately known as “The Giant Killer,” Shaun proved that size is not the sole determinant of success in bodybuilding.

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After earning his Pro Card in 2012 at the National Bodybuilding Championships, Shaun embarked on a professional career for over 15 years. Despite facing doubt and skepticism from others, he silenced his critics with his exceptional performance at Olympia. 

Placing third in 2019, he secured his place among the elite competitors and dominated the 2020 Olympia, defeating his opponents and claiming the title.

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Shaun’s victory at the 2020 Olympia was a testament to his unwavering determination and perseverance. Even as the current champion, he maintains an underdog mentality, fueling his hunger for continued success. 

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His win in his 50th contest was a remarkable milestone in his career, symbolizing the culmination of his hard work and dedication.

Shaun Clarida attributes his success to his dedication and the unwavering support of his girlfriend and coach, Matt Jansen. Together, they form a formidable team that propels him to new heights in the bodybuilding world.

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As Shaun defies expectations and pushes the boundaries of what is possible, he inspires aspiring bodybuilders and individuals who refuse to let their circumstances define them. 

With his exceptional physique, unmatched work ethic, and unyielding determination, Shaun Clarida embodies the pursuit of excellence in bodybuilding.

Shaun Clarida’s Diet and Nutrition Plan

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Shaun Clarida follows a strategic and tailored diet plan to support his bodybuilding goals. As a self-proclaimed hard gainer, he consumes dense calories from nutrient-rich sources. Here is an outline of Shaun Clarida’s diet plan:

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Shaun Clarida Meal 1

  • 8 ounces of beef
  • Approximately 250-200 grams of white rice
  • A small amount of fats

Shaun emphasizes the importance of consuming ample calories to support his muscle-building efforts. 

He includes protein from beef, a rich source of essential amino acids, and pairs it with white rice for carbohydrates to provide energy for his intense workouts.

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Throughout the day, Shaun incorporates a variety of nutrient-dense foods to meet his dietary needs. He includes ground beef, bison, turkey, and potatoes to combine protein, healthy fats, and complex carbohydrates.

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It’s worth noting that Shaun mentions a treat day in the video, where he includes a muffin as part of his meal plan. This choice allows him to enjoy additional carbohydrates, which can benefit energy during intense leg workouts.

In addition to his diet, Shaun Clarida finds balance and enjoyment outside bodybuilding by indulging in his passion for sneakers. He collects various sneakers, including Jordan’s and Travis Scott’s, which he finds personally fulfilling.

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Shaun Clarida follows a structured and carefully designed meal plan to support his bodybuilding goals and address his specific needs as a hard gainer. 

Shaun Clarida Meal 2

  • Pre-workout meal (consumed about 1.5 hours before training)
  • 140g oats
  • 60g protein shake (whey isolate and casein)
  • Amigos
  • Carbs supplement

Shaun Clarida Meal 3

  • Post-workout nutrition (immediately after training)
  • Whey isolate protein shake (fast-digesting)
  • 70 grams carbs supplement
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Shaun Clarida Meal 4

  • Post-workout meal (about an hour after training)
  • 300g pasta
  • 7 ounces of ground beef

Shaun Clarida Meal 5

  • Mass gainer shake (650 calories, 99g carbs, 52 grams protein, 6g fat, and sugar)

Shaun emphasizes consuming enough calories to support muscle growth and combat his hard gainer status. 

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He includes carbohydrates from white rice, oats, and pasta to fuel his workouts and replenish glycogen stores after training. Protein sources such as ground turkey, beef, and whey protein shake are necessary for muscle repair and growth.

In addition to his meals, Shaun Clarida takes various supplements to support his nutritional needs. He incorporates vitamins, minerals, and products from Nutrabio into his supplement regimen.

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Shaun recognizes the significance of quality sleep for recovery and progress. He ensures he gets an average of 8-10 hours of sleep per night, allowing his body to recuperate and optimize muscle growth.

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To address his challenges as a hard gainer, Shaun utilizes mass gainers, which provide a calorie-dense liquid form of nutrition. This allows him to consume a significant amount of calories more efficiently.

Shaun Clarida Supplements

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Shaun Clarida incorporates various supplements into his training regimen to support his performance, recovery, and muscle-building goals. Here is an overview of the supplements he consumes:


MUTANT MADNESS Roadside Lemonade

Shaun combines this pre-workout supplement with a scoop of MUTANT CREAKONG (creatine) and MUTANT BCAA. He takes this mix approximately 30 minutes before his workout

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The pre-workout blend provides him with a boost of energy and enhances his focus and performance during training.


Shaun includes MUTANT PUMP as part of his pre-workout supplementation. This supplement helps increase blood flow to his muscles, promoting better nutrient delivery and enhancing the pump effect during workouts

He appreciates the flavoring system of MUTANT’s products, finding them more enjoyable than other brands he has tried.

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During his workout, Shaun sips on a mixture of MUTANT BCAA and MUTANT GEAAR. Branched-chain amino acids (BCAAs) and essential amino acids (EAAs) are crucial for muscle recovery and protein synthesis. 

Consuming them intra-workout helps to provide a continuous supply of amino acids to support muscle repair and prevent muscle breakdown.



Following his training session, Shaun consumes 50g of MUTANT ISO SURGE. This supplement is a whey protein isolate, which is fast-digesting and quickly absorbed by the body. It aids muscle recovery and repair, promoting optimal muscle growth after intense workouts.

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Additionally, Shaun Clarida acknowledges the importance of other supplements, such as vitamins, minerals, and products from Nutrabio, to meet his nutritional needs and support overall health and well-being. 

Shaun Clarida Workout Routine

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Clarida headed to the Signature Fitness gym in New Jersey. Before undergoing an intense leg workout, Clarida described how he uses extenders, which are bar attachments, allowing him to lift more weight on machines.

Shaun Clarida follows a targeted and strategic workout routine to develop his physique, explicitly focusing on leg training. Here is an overview of his leg workout routine:

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Machine Seated Calf Raise

Shaun starts his leg workout by targeting his calves. He believes in prioritizing his weaker muscle group while he is still fresh. 

Performing exercises like machine-seated calf raises helps him develop his calf muscles and address any imbalances.

Adductor Machine

To work on his adductors, Shaun utilizes the adductor machine. He emphasizes that this exercise is not just for women and highlights its importance in creating a fuller and more complete look in the front shots and poses.

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Leg Curls

Shaun incorporates leg curls into his routine to target his hamstring muscles. Despite being a quad-dominant day, he always includes a hamstring movement at the beginning or towards the end of his workout. 

This ensures his hamstrings are fully warmed up and supports overall leg development.

Leg Extensions

Shaun includes leg extensions in his leg routine. This exercise primarily targets the quadriceps, providing an isolation movement to develop further and strengthen the front of his thighs.

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Power Squats

As the compound movement of his leg workout, Shaun performs power squats. However, he mentions that he’s cautious about exercises like squats that may compress his spine as the Olympia competition approaches.

Squat Press

Shaun incorporates the squat press, which is his favorite pressing exercise. This exercise allows him to stimulate his quadriceps further and add intensity to his leg training.

Smith Machine Lunge

Shaun finishes his leg workout with a lunge burnout using the Smith machine. Lunges are effective for targeting multiple muscles in the lower body, including the quadriceps, hamstrings, and glutes.

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Shaun Clarida’s leg workout targets various muscle groups in his lower body, ensuring balanced development and overall leg strength. 

Arms Workout

  • Cable Curls
  • Preacher Curls
  • Dumbbell Curls
  • Hammer Curls
  • Cable Tricep Extensions
  • One Arm Cable Tricep Extensions
  • Skullcrushers

Chest Workout

  • Barbell Bench Press
  • Incline Bench Press
  • Dumbbell Flyes
  • Cable Crossovers
  • Decline Bench Press
  • Dips
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Legs Workout

  • Leg Extensions
  • Squats
  • Leg Press
  • Barbell Lunges
  • Hack Squats
  • Seated Leg Curls
  • Lying Leg Curls
  • Stiff Leg Deadlifts

Shoulder Workout

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  • Military Press
  • Side Laterals
  • Front Laterals
  • Upright Rows
  • Rear Delt Raise
  • Shrugs

Back Workout

  • Pull Ups
  • Barbell Rows
  • Lat Pulldowns
  • Dumbbell Rows
  • Seated Cable Rows
  • Hyperextensions
  • Deadlifts
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Shaun Clarida describes his workouts as intense, regardless of whether he is in the off-season or preparing for competitions. 

He has experimented with various training methods and has found that volume training with heavy weights works best for him. He aims to maximize muscle pump and fill his muscles with as much blood as possible during workouts.

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