Brian Shaw Workout Routine and Diet (full day of eating)

Written by James C., M.S.(C), PT

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Brian Shaw is a professional strongman known for winning the World’s Strongest Man competition four times. At 6’8” and 415 pounds, he is an impressive figure in the strongman world. However, his success is not just due to his size, but also his dedication to a rigorous workout routine and diet.

brian shaw workout routine and diet

Brian Shaw’s workout routine is intense and tailored to his specific goals. He focuses on strength training, including exercises such as deadlifts, squats, and overhead presses. He also incorporates cardio and conditioning work to improve his endurance and overall fitness. In addition to his gym workouts, he also practices event-specific training for the various competitions he competes in.

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Key Takeaways

Brian Shaw’s Background

Brian Shaw is a well-known American strongman and former professional basketball player. Born on February 26, 1982, in Fort Lupton, Colorado, Shaw stands at a towering height of 6 feet 8 inches and weighs around 420 pounds.

Shaw attended Black Hills State University in South Dakota, where he played basketball for the Yellow Jackets. During his college career, he became the school’s all-time leading scorer with over 2,000 points. After college, Shaw played professional basketball in Europe for a few years before retiring from the sport.

Shaw then turned his attention to strongman competitions, where he quickly made a name for himself. He won his first World’s Strongest Man title in 2011 and went on to win the competition three more times in 2013, 2015, and 2016. He has also won the Arnold Strongman Classic four times, in 2011, 2013, 2015, and 2017.

Shaw is known for his incredible strength and size, but he is also known for his hard work and dedication to his craft. He follows a strict workout routine and diet to maintain his physique and strength. Shaw’s background in basketball has also contributed to his success in strongman competitions, as his height and athleticism give him an advantage in many events.

Overall, Brian Shaw has become one of the most successful and respected strongmen in the world, thanks to his impressive athletic abilities and his commitment to his training and nutrition.

Brian Shaw’s Workout Routine

Brian Shaw is known for his impressive strength and size, and his workout routine is a key factor in achieving these results. Shaw’s training focuses on building overall strength and power, with a particular emphasis on strongman exercises.

Shaw’s workout routine includes a variety of exercises, such as sled drags, log carries, stone lifts, and atlas stone lifts. These exercises are designed to build strength and endurance, as well as improve grip strength. Deadlifts, bench press, military press, incline bench press, and flat bench press are also included in his routine to help build upper body strength.

In addition to these exercises, Shaw also incorporates back pushdowns, lat pulldowns, cable rows, and shrugs to target his back and shoulder muscles. Isolation exercises such as hammer leg press, leg extension, and leg curls are also included to target his legs.

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Shaw’s routine also includes weighted squats, close grip flat bench press, and tricep extensions to help build strength in his lower body and triceps. Rest and recovery are also important components of his routine, as he recognizes the importance of allowing the body to recover and rebuild.

Consistency is key in Shaw’s workout routine, as he maintains a regular training schedule and sticks to his program. By focusing on a combination of strongman exercises and traditional strength training, Shaw is able to achieve impressive results and maintain his fitness level.

Brian Shaw’s Diet

Brian Shaw’s diet is an essential part of his training regimen. He consumes a high number of calories each day to support his intense workout routine. He focuses on eating nutrient-dense foods that provide him with the energy he needs to perform at his best.

Shaw’s diet consists of a high protein intake, with chicken, beef, bison, turkey, and eggs being his primary sources. He also consumes a lot of carbs, with rice, pasta, and sweet potato fries being his go-to choices. He includes a lot of fruits and vegetables in his diet, such as berries, blueberries, asparagus, broccoli, and apples.

Shaw consumes protein shakes both pre and post-workout to help fuel his body and aid in recovery. He also enjoys peanut butter as a snack and adds it to his protein shakes for extra flavor and calories.

While Shaw does not restrict himself from indulging in his favorite foods, he does make sure to balance them out with healthier options. He enjoys cheesecake and cinnamon toast crunch cereal but also eats salads, granola, and beans.

Overall, Brian Shaw’s diet is a well-rounded approach to nutrition that supports his intense training regimen. He focuses on consuming nutrient-dense foods, including a high protein intake, and balances out his indulgences with healthier options.

Supplements and Nutrition

Brian Shaw follows a rigorous diet plan to fuel his intense workouts. He works closely with a nutritionist to ensure that he is getting the right balance of macronutrients and micronutrients to support his training.

In addition to his regular meals, Shaw also takes supplements to help him meet his nutritional needs. Some of the supplements he takes include whey protein powder, BCAAs, creatine, and fish oil.

Whey protein powder is a popular supplement for athletes because it is a quick and convenient way to get high-quality protein. BCAAs, or branched-chain amino acids, are essential amino acids that can help to reduce muscle soreness and improve muscle recovery. Creatine is a supplement that can help to increase muscle strength and power. Fish oil is rich in omega-3 fatty acids, which can help to reduce inflammation and improve heart health.

Shaw also pays close attention to his hydration levels. He drinks plenty of water throughout the day to stay hydrated and help his body recover from his workouts. Proper hydration is essential for optimal performance and recovery.

Overall, Shaw’s approach to supplements and nutrition is focused on supporting his training and ensuring that he is getting the nutrients he needs to perform at his best.

Brian Shaw’s Competition Preparation

When it comes to preparing for a strongman competition, Brian Shaw takes a systematic approach to his training, diet, and recovery.

First and foremost, Shaw focuses on his strength training. He trains with heavy weights and focuses on compound movements such as squats, deadlifts, and overhead presses. He also incorporates strongman-specific events such as the Atlas stones, log press, and farmer’s walk.

In addition to his strength training, Shaw also pays close attention to his diet plan. He consumes a high-protein diet with a focus on lean meats, vegetables, and complex carbohydrates. He also consumes plenty of water and electrolytes to ensure he stays hydrated.

When it comes to rest and recovery, Shaw takes his recovery just as seriously as his training. He makes sure to get plenty of sleep each night and takes rest days when needed. He also incorporates recovery techniques such as foam rolling, stretching, and massage.

As the competition approaches, Shaw begins to weigh in regularly to ensure he is within his weight class. He also focuses on mental preparation, visualizing himself successfully completing each event and staying focused on his goals.

Overall, Shaw’s competition preparation is a well-rounded approach that focuses on strength training, diet, rest, and recovery. By taking a systematic approach, he is able to perform at his best on competition day.

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Brian Shaw’s Lifestyle

Brian Shaw’s success as a strongman athlete can be attributed not only to his rigorous workout routine and diet, but also to his consistent and disciplined lifestyle.

Shaw emphasizes the importance of rest and recovery, recognizing that the body needs time to repair and grow stronger after intense workouts. He also ensures that he stays hydrated by drinking plenty of water throughout the day.

In terms of diet, Shaw follows a high-calorie, high-protein meal plan that includes plenty of ground beef to help him maintain his mass. However, he also understands the importance of incorporating cardio into his routine to maintain his overall health and fitness.

Shaw’s dedication to his lifestyle is evident not only in his impressive physique, but also in his consistent performance in competitions. He shares his knowledge and experiences with his followers on his YouTube channel, where he provides insights into his training and diet regimen.

Overall, Brian Shaw’s lifestyle is a testament to the importance of consistency, rest, and a balanced approach to fitness and nutrition.

Frequently Asked Questions

What is Brian Shaw’s daily caloric intake?

Brian Shaw’s daily caloric intake is estimated to be around 10,000-12,000 calories per day. This high caloric intake is necessary for him to maintain his muscle mass and support his intense training regimen.

What does Brian Shaw typically eat in a day?

Brian Shaw’s diet consists of a lot of protein, carbohydrates, and healthy fats. He typically eats multiple meals throughout the day, including a breakfast of eggs, oatmeal, and fruit, followed by meals of lean meats, vegetables, and rice or potatoes. He also includes protein shakes and supplements in his diet.

How often does Brian Shaw workout?

Brian Shaw works out six days a week, with one day of rest. He focuses on strength training exercises, including squats, deadlifts, and overhead presses. He also incorporates conditioning exercises, such as sled pushes and tire flips, into his routine.

What are some of Brian Shaw’s favorite exercises?

Brian Shaw’s favorite exercises include squats, deadlifts, overhead presses, and strongman events such as the yoke walk and farmer’s walk. He also enjoys incorporating unconventional exercises, such as log presses and Atlas stone lifts, into his routine.

What supplements does Brian Shaw use?

Brian Shaw uses a variety of supplements to support his training and recovery, including protein powder, creatine, and pre-workout supplements. He also takes vitamins and minerals to support his overall health.

What is Brian Shaw’s approach to nutrition and diet?

Brian Shaw’s approach to nutrition and diet is focused on fueling his body for optimal performance. He emphasizes the importance of consuming enough calories and protein to support muscle growth and recovery. He also prioritizes eating whole, nutrient-dense foods and staying hydrated.

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