Dorian Yates’s nutrition plan: 12 months to Mr. Olympia
After the 1992 Mr. Olympia in Helsinki, I knew something had to change. Dorian Yates had cut his body weight down to 240 pounds – too much, and at the cost of muscle mass. I promised myself that for 1993 I would prepare for exactly 12 months and not let it happen again. The result: 256 pounds on stage and the title in my pocket.
Dorian Yates’s daily food choices and macros
Both in season and out of season, my diet was built on the same staple foods: egg whites, oats, pasta, fish, lean red meat, turkey and chicken, sweet potatoes, regular potatoes, sweetcorn, rice, green vegetables, fruit and, in small amounts, whole grains. There’s nothing special about that list – but I was consistent.
I ate 6 times a day. My daily totals: 800 g of carbohydrates, 350 g of protein and 80 g of fat. On average I took in 5000 calories a day, and at most 5800. I only went that high when muscle mass gains were small or recovery after training wasn’t sufficient. I always increased calories gradually, watching how my body responded.
Dorian Yates’s 12-month preparation, month by month
Month 1 – October. Right after the 1992 Mr. Olympia. I wanted to stay in good shape for photo shoots and seminars. I ate 4800–5200 calories a day. A lot of travel made precise weighing of food difficult, but the amount and quality of my food stayed stable.
Month 2 – November. I officially began training for the 1993 competitions. My metabolism was still slow because of my previous diet. I ate 5000 calories a day, everything weighed to the gram. My body weight was 265 pounds.
Months 3–7 – December to April. I gave my body the extra calories it needed, gradually increasing protein, fat and carbohydrates. The goal was to let my body find its own natural level of mass. When I had to make an appearance, I temporarily lowered my calories to 4500 so my muscles looked a little harder.
Month 8 – May. My body weight reached its peak – 300 pounds. Even at that weight my body fat percentage was just under 9%. I felt that this weight suited me best: it allowed me to train harder and to bring out the body parts I wanted to emphasize.
Month 9 – June. 16 weeks before the show, I started restricting calories: from 5800 to 5000 calories a day. Not quickly, but gradually – losing fat without losing muscle mass. I stayed at 5000 calories until 13 weeks remained before the competition.
Month 10 – July. I reduced my calories to 4500–4800. In the first week my body weight dropped 8 pounds – mainly water loss caused by the cut in carbohydrates. After that it stabilized at 2–3 pounds a week. I added aerobic training: 30 minutes, 2 times a day. A brisk walk in the morning, an exercise bike in the evening.
Month 11 – August. I kept my calories within 4500–4800, but as my metabolism slowed I lowered them to 4000. Cardio exercises for 30 minutes, two times a day. By the end of the month I had reached the condition I wanted, thanks to a weekly drop of 2–3 pounds. Then I cut the aerobic work down to one 30-minute session a day.
Month 12 – September. 11 days before the show I weighed 256 pounds – my body looked strong and tight, but slightly fatty. From my 1992 experience I had learned that too much aerobic work before a competition is a mistake. I dropped it altogether. For the last two weeks before the show I kept my calories at around 4500. Protein stayed at 350 g a day, and I cut fat only slightly – 80 g remained. The only variable was the amount of carbohydrates. When I arrived at the competition, my body weight was 16 pounds higher than exactly 12 months earlier.
The final week: fine-tuning carbohydrates
Six days before the competition I cut carbohydrates by 50% – to about 250 grams. Three days before the show I raised the amount to 500 grams. I constantly checked myself in the mirror and adjusted according to what I saw. I ate complex carbohydrates: rice, potatoes, sweet potatoes. My protein sources were lean chicken and turkey breast. I drank 1 gallon of water a day, and the day before the competition I cut it by 50%.
My advice: you need an exact plan. Take the time to work out which ratio of foods suits your body best. There are no magic secrets. Common sense and a precise plan will get you there.
FAQ – questions about Dorian Yates’s nutrition
How many calories did Dorian Yates eat a day?
In season, 5000 calories a day on average and up to 5800 at the peak. During the pre-contest diet it gradually dropped to 4000–4500 calories.
What was Dorian Yates’s macronutrient breakdown?
The basic breakdown: 800 g of carbohydrates, 350 g of protein and 80 g of fat a day. Protein intake stayed constant; carbohydrates were the only variable I adjusted.
How long did Dorian Yates’s contest preparation take?
Exactly 12 months. I started restricting calories 16 weeks before the show and added aerobic training in month 10.
Watch the video: https://www.youtube.com/watch?v=UeFQptDgAK0
Author: Marek Morozov
Source: WHO – healthy eating.
Come and train! ArtGym
