How a Bodybuilder Eats to Build Muscle | IFBB Pro Evan Centopani

How a Bodybuilder Eats to Build Muscle | IFBB Pro Evan Centopani

Without a consistent nutritional approach to back it up, even the best muscle gaining training protocol can end up being a fat-loss program or a fat-gain program.
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That’s one reason why Evan Centopani says that as a professional bodybuilder, he is also a “professional eater.” He takes this stuff very seriously. If you want to get the most out of his groundbreaking program Iron Intelligence, learning what you can from his nutritional approach is a must. Before you lift a single weight, do yourself a favor and watch this nutritional day in the life of one of the world’s top bodybuilders.

No, you don’t have to eat as much as a 275-pound bodybuilder does to be successful with this program—although we’ve provided that info if you want to try. But you’ll probably have to eat more than you’re accustomed to, both in terms of protein and vegetables. If you watched Evan’s video “How an IFBB Pro Really Eats,” you know the man can put away serious amounts of kale.

This won’t be easy. But will it be worth it? Well, I’ll let you decide once you start struggling to find a pair of pants that fit over your quads.

| How Much to Eat |
– Calories are necessary to drive growth, but not at the expense of throwing nutrient quality and your health out the window. Evan insists that food quality is crucial. “If you’re constantly eating like crap, you’re going to train like crap,” he says.

– That’s not a recipe for growth. Rather than focusing purely on protein, carbohydrates, and fat, he adds a fourth mandatory “macro”—vegetables—and he encourages you to do the same.

– Here are the macros he recommends for anyone following Iron Intelligence:

Protein: 1.5 grams per pound of body weight per day

Carbohydrates: 1.5 grams per pound of body weight per day

Healthy Fats: 0.65 grams per pound of body weight per day

Vegetables: 2 grams per pound of body weight per day

Remember that the numbers above serve as a starting point, not a set-in-stone prescription. Begin by figuring out how many calories you need per day by using’s calorie calculator. Make sure you select “weight gain” and choose either “moderately” or “very” active, depending on your job and lifestyle outside of the gym.

| What to Eat |
Protein Sources: Chicken and turkey breast, chicken liver, lean red meat (90/10 ground, flank steak, sirloin, filet), white fish (cod, fluke, flounder, sole), eggs, whey protein

Carbohydrate Sources: Rice (white, brown, jasmine), sweet or white potatoes, oats, fruit, oat flour, brown rice syrup

Fats: Nuts (almonds, walnuts, pecans, macadamia nuts), seeds (pumpkin, flax, sunflower), avocado, olive oil, canola oil

Vegetables: Broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, bell peppers, carrots, rutabaga, turnips, squash


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  1. Is Okibetonic Secrets helpful to lost a lot of fat? I’ve read numerous good things about this popular fat burn diet plan.

  2. Wow this is cool, I would love to grow my vegetables in garden. I mostly eat fish, reindeer, moose, deer, rabbit, whale and different kind of house animals like sheep, cow, goat and different birds. In winter months I eat a lot of potatoes, roots, carrots and all those other stuff that gives vitamins. Multivitamin and cod oil is my most important supplement. I train light and my age is 40 years old and 120kg heavy and I’m 1.87m high. My diet follow my family like 1000 year back(no potatoes but roots that time) I train like 3 times every week when I chopping wood and and more training when I go fishing using our fishing boat. Summer I eat a lot of salmon from river and probably 20kg with berry. Eastern we pick mushroom and other thing you need up north. Kindly regard

  3. Does Okibetonic Secrets really work? I see many people keep on talking about Okibetonic Secrets. But Im uncertain if it is good enough to lost lots of weight.

  4. Its abit sad.
    See this vut.
    What do i know. .naybe just eat about.
    1k calories aday avreage
    Interdmeting fasting 18hrs.!!!.
    Than eat.

  5. Watching a video where a man eats surely my monthly income in a month. And saying you can do it 😂 yep I can but my bank says no you can’t

  6. I got my diet plan from *Agoge Diet* and lost 2kg in just 10 days. So far, so good. Can’t wait to see numbers on scale after 20 more days. I am so excited about this.

  7. I like how they didn’t show what his last meal was. We all know… chicken rice and a side on tenbologna

  8. Evan and Brian shaw use the word "essentially" in place of the word basically haha even tho they do not mean the same thing hahahahaha

  9. how do you do this and work at a job from 9 in the morning to 9 at night lol thats what i need to know

  10. I knew which foods I need to eat to lose weight, but I didn’t know how much. Diet plan I got from *Agoge Diet* contains portion sizes for every meal. Fantastic!

  11. After 1st minute of the video I just smashed the like button. I really don’t like people whining about strict diet. I didn’t know this lad before. Already a fan of him. 👍🏻

  12. i started bulking after i used this one cookbook and it helped alot ngl…diet is everything in bodybuilding

  13. This bodybuilder looks a lot healthier than the regular bodybuilders who drink as many protein shakes as they can and whatever on top of that.

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  15. I have always had problems with belly fat. After just one month of following diet plan from Agoge Diet, I can almost see my six pack. Don’t wait, take your plan now!

  16. I just had a meal whatever long ago but if I see you eat and I feel hungry then guess what its meal time 😂

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