Tonio Burton — “The Predator” — is the man who owned 2026. 🏆 He won the New York Pro, the Legion Sports Fest Pro and the Pharlabs Mexico Pro, then finished fifth in the Men’s Open at the 2026 Mr. Olympia.
A year earlier he finished eighth at the 2025 Mr. Olympia. Fans always ask the same question: what does he eat? This article lays out his diet plan and workout routine exactly as he has shared them himself.
Nothing here is guessed. Every meal, portion and supplement comes from a named source, listed as we go. Where Burton has not shared a detail, we say so.
Tonio Burton Diet Plan
Photo: Fitness Volt
Burton works with coach Justin Jacoby, who sets his high and low days around training.
Ahead of the 2025 Olympia he said prep was the hardest he had known.
As he put it on the Real Bodybuilding Podcast: “This prep seems like we’re dieting a whole lot harder. I’ve never been this tired on prep… I’ve napped out the day at least four or five times.”
He stays lean all year. In his own words: “even in, like, off-season we have abs. We’re lean.”
His Instagram check-ins trace the 2026 season. He started prep in February at 238 lb, weighed 228–229 lb at the New York Pro, Pittsburgh Pro and Legion, and was 255 lb at a check-in ahead of the Olympia and the Mexico Pro.
His offseason goal is bigger still. As he posted: “Last year it was road to 260 now the goal is 270.” He also does fasted cardio before eating — one of his training reels is captioned “(Before fasted cardio)”.
Back in 2021 he competed in the 212 division, and making weight meant a sauna session of 45 minutes to an hour. He has competed in the Open division ever since.
Tonio Burton Meal Plan
The main plan here is a high day Burton posted himself on Instagram — six meals plus a post-workout meal, with the portions he listed. No calorie total was published for this day, so none is printed here.
Meal 1
A Denny’s breakfast — the only meal on this day with a calorie figure.
- Denny’s breakfast — 2,000 calories
- NAC — 500 mg
Meal 2
Chicken and jasmine rice, with olive oil and fruit juice.
- Chicken breast — 200 g
- Cooked jasmine rice — 400 g
- Extra virgin olive oil — 7 g
- Fruit juice — 12 oz
Meal 3 (Pre-Workout)
The pre-workout meal — chicken and rice again, plus a muffin.
- Chicken breast — 200 g
- Cooked jasmine rice — 400 g
- Muffin — 1
- Extra virgin olive oil — 7 g
- NAC — 500 mg
Post-Workout Meal
Skipped on rest days, in his own note.
- Whey isolate — 60 g protein
- Muffin — 1
- Fruit juice — 12 oz
Meal 4
Chicken and rice again, with olive oil and fruit juice.
- Chicken breast — 200 g
- Rice — 400 g
- Olive oil — 7 g
- Fruit juice — 12 oz
Meal 5
The day’s red-meat meal — lean steak and rice with grass-fed butter.
- Red meat (lean steak) — 200 g
- Rice — 400 g
- Grass-fed butter — 8 g
Meal 6
A burger-and-fries cheat meal to close the high day.
- Double cheeseburgers — 2
- Orders of fries — 2
- NAC — 500 mg
Daily totals: none published for this day. Only Meal 1 carries a calorie figure (2,000 calories), so no day total is printed here.
A Second High Day: 5,000+ Calories
Burton has shared another high day too — this time only the calorie figure and two foods. “Nothing like French toast and double doubles in the same day. Morning check ins after a high day (5000+ calories).”
A separate reel shows a high-carb breakfast of stuffed French toast, eggs and bacon. No full meal list was published for that day, so none is printed here.
One honest note: no low-day meal list has been published for Burton in any source we checked. The high days above are the only meal-by-meal lists he has shared.
Tonio Burton Supplements
Burton’s supplement list is short, and it comes straight from the high day above. NAC (500 mg) appears with meals one, three and six, and whey isolate (60 g of protein) is his post-workout meal.
Around training he names two drinks. “Outside of my pre workout meal and drink @valhalla_biolabs helps fuel prep,” he posted — Valhalla Biolabs is his supplement sponsor. He also drinks NutraLife “nukes” on the way to the gym, an hour before lifting.
No other supplements are named in the sources we checked.
Tonio Burton Workout Routine
Photo: Fitness Volt
Burton has not shared a full written workout program. Generation Iron lists a typical seven-day structure for him, and Essentially Sports lists the exercises he has been seen doing on his Instagram.
| Day | Focus |
|---|---|
| Day 1 | Chest |
| Day 2 | Back |
| Day 3 | Legs |
| Day 4 | Shoulders |
| Day 5 | Arms |
| Day 6 | Weak point or conditioning |
| Day 7 | Recovery |
His training style, in his own words on a training reel: “Volume with moderate heavy weight. Deep stretch tight squeeze.” No sets or reps were stated in any source we checked.
Chest and Shoulders
The moves he has been seen doing for chest and shoulders.
- Incline iso-machine press
- Cable flyes
- Front dumbbell raises
- Lateral dumbbell raises
- Front dumbbell bench press
- Pec deck flyes
Back
The moves he has been seen doing on back day.
- Single-arm dumbbell rows
- Rear delt flyes
- Dumbbell Romanian deadlifts
- Pull-ups
- Seated rope lat pullovers
- Heavy machine rows
Legs
The moves he has been seen doing for legs.
- Leg press or hack squats
- Barbell lunges
- Lying and seated leg curls
- Isolation warm-ups
- Standing one-leg curls
Arms
The moves he has been seen doing for arms.
- Single-arm cable pushdowns
- Cable curls
- Hammer curls
- Overhead tricep extensions
Posing is part of the work too. On the podcast he said a posing session with Joey at KJ Center Stage burned 600–700 calories on his watch.
Tonio Burton Diet Plan in 2026
Burton’s 2026 season ran from the New York Pro in May to the Mexico Pro in October, with the Olympia in between. He won three pro shows and finished fifth at the Olympia — his best Olympia placing.
He has already confirmed his next target: the 2027 Arnold Classic, a stage he has never stood on. If he shares a fuller day of eating, this page will be updated. For now, the high days above are the most complete diet he has published.
Frequently Asked Questions
Can I follow Tonio Burton’s diet plan?
This is a professional bodybuilder’s high-day diet, built for an athlete in contest prep — not a plan for everyone. Do not copy it as your own diet.
If you want to change how you eat, talk to a doctor or a registered dietitian first, especially if you have any medical condition. This article reports what Burton eats; it is not medical advice.
How many calories does Tonio Burton eat a day?
No calorie total was published for the high day listed above — only the first meal carries a figure, 2,000 calories. On a different high day he put the figure at “5000+ calories”.
How many meals does Tonio Burton eat a day?
Six meals plus a post-workout meal on the high day he shared — and the post-workout meal is skipped on rest days. No low-day meal list has been published.
What does Tonio Burton eat before a workout?
On his high day, the pre-workout meal is 200 g of chicken breast with 400 g of cooked jasmine rice, one muffin, 7 g of extra virgin olive oil and 500 mg of NAC.
Who is Tonio Burton’s coach?
Justin Jacoby. Burton has named him as his coach on his own Instagram, and Jacoby coached him through the 2026 season.
How many days a week does Tonio Burton train?
He has not shared a full weekly schedule in his own words. Generation Iron lists a typical seven-day structure for him — six training days and one recovery day.
Related: Tonio Burton biography
Related: 2025 Mr. Olympia results
Related: 2026 Mr. Olympia results
This article reports what Tonio Burton has shared publicly about his diet and training. It is not a recommendation — what works for a top-five Olympia finisher in contest prep is not a plan for everyone.