Strongman Brian Shaw Shares His 5,513 Calorie ‘Fat Loss Diet’

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Brian Shaw is no stranger to extreme diets; when preparing for a competition, his daily food intake would frequently exceed 10,000 calories. But Shaw has been switching up his nutrition over the last year or so, in an attempt to burn fat and lose weight.

“I’m trying to get leaner, more athletic, and overall just change my body composition in a lot of ways,” he says. “In order to do that, it starts with my eating.” In a new video on his YouTube channel, Shaw shows exactly what he eats each day, which amounts to 5 meals and more than 5,000 calories.

While preparing breakfast—6 ounces of bison patty, 6 eggs, and a cup and a half of cooked rice—Shaw explains that his new diet has involved learning to become very fastidious about measuring out his portions to ensure that his caloric intake and macro breakdown remains consistent.

The second meal comes shortly after: 10 more ounces of bison burger with rice cakes and a cup of blueberries. Then it’s time for the pre-workout meal of a protein shake, a banana, 2 teaspoons of peanut butter, and 2 rice crispy treats. “It’s kind of an extra treat, because it’s a training day,” he says.

The post-workout meal consists of 12 ounces of shredded chicken, 4 ounces of asparagus, and an entire bag of sweet potato fries. Which might not sound like much of a cutting diet, but Shaw assures viewers that there’s logic to it.

“What you have to understand, I’m sure there’s a lot of people who are like ‘you’re cutting back and eating a whole bag’, but what you have to realize is that if you watch the DEXA scan, I have so much muscle tissue on my body that I’m burning through a ton of calories, especially with the training and extra exercises that I’m doing right now. I need carbs, I’m not going to cut out carbs completely because my body would not respond well to that.”

The fifth and final meal of the day is even more bison burgers (10 ounces this time around), a cup and a half of rice, and a large serving of leafy vegetables.

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While Shaw does not weigh himself regularly, he says he is happy with the way he feels on the new diet, and is looking forward to seeing the eventual results. “This is a significant drop in calories, and what I will say is I have not weighed in,” he says. “If I’m hopping on the scale every day, it just puts me in a bad mental spot… I have been taking pictures of myself, and I can see and feel changes happening, so I’m really excited.”

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