Craig Golias Bodybuilder – Stats, Workout and Diet

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

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Born into a modest family in Las Vegas, Nevada, on February 7th, 1984, Craig Golias was not always the mountain of a man he is today.

His early years were quite typical, filled with school, friends, and weekend family outings.

As a teenager, he was athletically gifted but considerably slender, enough so that he was sometimes overlooked in physical activities.

However, this only served to fuel his desire to transform. His early inclination towards fitness was sparked when he found an old, rusty weight bench in his family’s garage.

This was the beginning of what would become an extraordinary journey from an average, skinny teenager to one of the most outstanding bodybuilders of his generation.

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Though he may not have known it at the time, this discovery marked the beginning of his lifelong pursuit of an extraordinary level of physical fitness.

Little did he know, his transformation would be one that would inspire countless others around the world.

Key Stats of Craig “Goliath” Golias

craig golias double bicep pose

Craig Golias, also known as “Goliath,” boasts some truly awe-inspiring stats.

At 39 years old, he stands at an impressive 6’3″, a towering presence that is only further amplified by his colossal weight of approximately 330 lbs.

This is not just an ordinary weight – it is primarily composed of pure muscle mass, gained through years of relentless training and strict diet.

His body fat percentage is estimated to be around 8-10%, a remarkably low figure considering his massive size.

This indicates the sheer amount of lean muscle he has managed to accumulate over the years. His arm size, a staggering 23 inches, is a testament to his extreme workout routine and dedication.

Similarly, his chest and leg measurements, 58 and 32 inches respectively, speak volumes about the symmetry he has achieved in his physique – a dream for most bodybuilders.

His waist size of 36 inches balances his overall proportions, providing a strong and stable core for his monumental frame.

These stats not only outline Goliath’s physical stature but also provide a glimpse into his enormous dedication, discipline, and passion for bodybuilding.

It’s clear that Craig “Goliath” Golias is a true testament to how far human physique can reach with the right mindset and training.

  • Age: 39 years old
  • Height: 6’3″ (190.5 cm)
  • Weight: Approximately 330 lbs (150 kg)
  • Body Fat Percentage: Estimated around 8-10%
  • Arms Size: 23 inches (58.42 cm)
  • Chest Size: 58 inches (147.32 cm)
  • Leg Size: 32 inches (81.28 cm)
  • Waist Size: 36 inches (91.44 cm)

Competitive Bodybuilding Career

craig golias flexing

Craig Golias’s competitive bodybuilding career spanned from 2007 to 2013, during which he participated in nine shows.

He made an impressive debut by winning first place at the California State Bodybuilding, Figure & Fitness Championships in 2007 and securing second place at the Muscle Beach Classic the same year.

Craig continued to showcase his commendable physique at the USA Championships in 2009 and 2010, demonstrating his unwavering commitment to the sport.

After a brief hiatus, he made a comeback in 2013, once again competing in the USA Championships.

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However, following this event, Craig decided to retire from competitive bodybuilding. Despite his successful career, he lost interest in the sport, choosing instead to focus on his personal fitness journey.

Financial Success in Bodybuilding

In 2018, Craig Golias transitioned from a competitive bodybuilder to a successful business entrepreneur within the fitness industry.

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Leveraging his years of experience and immense knowledge of bodybuilding, Craig began offering personal training services.

His goal was to assist others in reaching their fitness targets, just as he had reached his own.

Craig’s foray into online training proved to be a lucrative decision, and he quickly started making significant earnings.

Social Media Influence

craig golias bodybuilder

Craig’s influence extends beyond the gym and into the digital world.

His incredible transformation and bodybuilding journey have amassed a substantial following on social media platforms.

His followers acknowledge him not just for his impressive physique, but also his genuine insights into fitness and bodybuilding.

Through his online presence, he continues to inspire, motivate, and guide those who aspire to improve their physical fitness.

Currently Craig has over a million followers on his Instagram page, where he showcases his huge physique regularly.

Craig Golias’s Companion: Lexie the Pomeranian

craig golias bodybuilders dog

Another important aspect of Craig Golias’s life is his beloved dog, Lexie.

This adorable, white Pomeranian has been spotted in numerous photos with Craig, often accompanying him to the gym.

Despite the stark contrast between Craig’s colossal size and Lexie’s petite stature, the two share a deep bond.

This little canine is not just a pet, but a loyal companion to Craig, bringing a soft, comforting presence into the hardcore bodybuilding environment.

Lexie’s frequent appearances on Craig’s social media pages show her as a cherished part of his life, and she is as much a part of his journey as the weights he lifts daily.

Estimated Net Worth

Craig “Goliath” Golias has capitalized on his extraordinary physical transformation and vast knowledge of fitness to build a successful career in the bodybuilding industry.

Although the exact figures of his net worth are not publicly available, it’s clear that his financial success is significant.

His earnings stem not only from his competitive career but also from his current ventures, including online personal training and social media influencing, where he has amassed a large and devoted following.

Craig’s dedication to bodybuilding and entrepreneurism indicates that his financial success is likely to continue growing.

Lifestyle and Possessions

craig golias cars

Craig “Goliath” Golias not only boasts an impressive physique, he also lives a lifestyle that mirrors his grand stature. He resides in a sprawling, luxurious house, complete with a stunning waterfall and a private swimming pool located in the garden.

This architectural masterpiece is a sanctuary for Craig, where he can enjoy the tranquility of the waterfall and indulge in recreational swimming, providing a much-needed respite from his intense training routine.

The interior of Craig’s house is just as impressive, adorned with a collection of expensive art and artwork that adds an exquisite touch to his surroundings.

His affinity for luxury is also reflected in his extensive watch collection, a testament to his appreciation for fine craftsmanship.

Adding to the allure of his magnificent dwelling is a state-of-the-art cinema room, where Craig can unwind and immerse himself in the world of film.

This dedicated entertainment space is yet another luxury that complements Craig’s grand lifestyle.

When it comes to vehicles, Craig spares no expense. He owns a Lamborghini Urus, Cadillac Escalade, a full-sized luxury SUV known for its bold design and sophisticated technology.

He also owns a Porsche sports car, an epitome of performance and style.

The latest Porsche models can cost upwards of $100k, showcasing his taste for high-end automobiles.

Taken together, Craig Golias’s lifestyle paints a picture of success, luxury, and an appreciation for the finer things in life.

His remarkable journey from a scrawny teenager to a colossal bodybuilder is not just reflected in his physique, but also in his surroundings, possessions, and the way he chooses to live his life.

Craig Golias’s Diet

In an interview discussing his diet here is what Craig had to say:

High calories and carbohydrates are very important when you are trying to grow

One of the critical aspects of Craig’s bodybuilding journey is his diet, which is as disciplined and rigorous as his workout routine.

This diet revolves primarily around high-protein foods to support muscle repair and growth.

Each day, Craig makes sure that he consumes at least 50 grams of protein with every meal, eating once every three hours.

Example Day of Dieting

  • Breakfast: 10 Egg Whites, 4 Whole Eggs, 2 cups of Oatmeal
  • Mid-Morning Snack: Protein Shake (50g Protein), 2 Bananas
  • Lunch: 10 ounces of Chicken Breast, 2 cups of Brown Rice, 1 cup of Vegetables
  • Afternoon Snack: Protein Shake (50g Protein), 1 cup of Almonds
  • Dinner: 10 ounces of Grilled Steak, 2 Baked Potatoes, 1 cup of Vegetables
  • Evening Snack: Protein Shake (50g Protein), 1 cup of Greek Yogurt

It’s important to note that while this diet works for Craig, it may not work for everyone. Diet plans should be tailored to individual needs, goals, and conditions.

Always consult with a nutrition professional before making significant changes to your diet.

Craig Golias’s Workout Routine

craig golias transformation 200 lbs

Craig’s training regimen is as intense and disciplined as his diet.

His training philosophy is to lift as heavy as possible while maintaining proper form and completing between 10-12 reps per set.

The way I train is I try to go as heavy as possible to put on that muscle muss, but as long as you are doing 10-12 reps you’re good. If you go any lower you are moving more towards powerlifting.

Each workout focuses on a specific muscle group, allowing him to give maximum intensity and focus to that area for growth.

Here’s a glimpse into Craig Golias’s typical weekly workout routine.

Monday: Chest

  • Flat Bench Press: 5 sets of 10-12 reps
  • Incline Dumbbell Press: 5 sets of 10-12 reps
  • Machine Flyes/Cable Crossovers: 5 sets of 10-12 reps

Tuesday: Back

  • Deadlifts: 5 sets of 10-12 reps
  • Lat Pulldowns: 5 sets of 10-12 reps
  • Seated Cable Rows: 5 sets of 10-12 reps

Wednesday: Legs

  • Squats: 5 sets of 10-12 reps
  • Leg Press: 5 sets of 10-12 reps
  • Leg Curls: 5 sets of 10-12 reps

Thursday: Shoulders

  • Overhead Press: 5 sets of 10-12 reps
  • Lateral Raises: 5 sets of 10-12 reps
  • Front Dumbbell Raises: 5 sets of 10-12 reps

Friday: Arms

  • Barbell Curls: 5 sets of 10-12 reps
  • Tricep Pushdowns: 5 sets of 10-12 reps
  • Hammer Curls: 5 sets of 10-12 reps

Craig rests over the weekend to allow his body enough time to recover and grow. He believes that rest is a significant aspect of any effective training routine.

Remember that Craig’s workout routine might not be suitable for everyone.

Always consult with a fitness professional before beginning a new workout routine to ensure it aligns with your fitness goals and physical condition.

Steroid Use and Craig Golias

craig golias train image

In an industry where many are hesitant to talk about steroid use, Craig Golias stands out for his candor and transparency.

He openly admits to using steroids as part of his bodybuilding journey. He posits that his massive physique transformation wouldn’t have been possible without the aid of these substances.

However, Craig emphasizes that steroids are not a magic solution for muscle growth. They must be paired with an intense workout routine and a well-planned diet to yield substantial results.

It’s also crucial to note that using steroids comes with potential health risks and legal implications.

Craig’s honesty about steroid use doesn’t constitute an endorsement, and individuals should always seek professional medical advice before considering such substances.

In addition to his steroid use, Craig Golias also engages in Testosterone Replacement Therapy (TRT) during his off-cycles.

This involves him taking a break from his regular steroid regimen for a duration of 2 to 3 months and instead administering 250mg of testosterone.

Testosterone Replacement Therapy essentially serves to supplement the body’s natural testosterone levels, which can dip due to the cessation of steroid usage.

However, it’s important to understand that this break does come with some drawbacks.

As Craig himself admits, during these TRT periods, he experiences some loss in weight, size, and muscle mass.

Interestingly, Golias chooses not to weigh himself during these off-cycle periods, a decision that likely helps him maintain focus and motivation.

The 200 lbs Muscle Transformation

craig golias transformation

The pinnacle of Craig Golias’s bodybuilding journey is undoubtedly his astonishing 200 lbs muscle gain.

This transformation didn’t happen overnight; it was the result of years of hard work, discipline, and dedication

Craig’s journey began when he was a scrawny 20-year-old teenager. He was not genetically predisposed to a large physique, but his determination to become one of the biggest bodybuilders in the world drove him to push his limits.

Over the years, he progressively built his body, gaining muscle mass through a meticulously planned diet, intense workout routines, and the use of steroids.

By the time he reached his late 30s, he had gained an additional 200 lbs of pure muscle, morphing from a slender young man into a massive bodybuilder that rightfully earned him the nickname “Goliath”.

Craig’s transformation is an awe-inspiring testament to his commitment to bodybuilding and a prime example of how far human determination can stretch the boundaries of possibility.

However, aspiring bodybuilders should bear in mind that such a transformation requires time, discipline, and professional guidance, and may come with potential health risks.

Craig Golias Today

craig golias today now

Born on February 7, 1984, Craig Golias, now a 39-year-old bodybuilder, still embodies the same passion, dedication, and discipline that fueled his colossal transformation.

His current lifestyle continues to revolve around his love for bodybuilding. Not only does he maintain his impressive physique through a disciplined diet and rigorous workout routines, but he also shares his wealth of knowledge and experience with others

As a fitness influencer, he uses social media platforms to share his insights and tips on bodybuilding, encouraging and guiding those who aspire to improve their physical fitness.

Despite the controversies that his steroid use has stirred up, Craig remains committed to his bodybuilding journey.

His massive transformation from a scrawny teenager to a ‘Goliath’ is a testament to his resilience and dedication, proving that with hard work, discipline, and relentless pursuit, anything is possible.

However, Craig’s story also serves as a cautionary tale about the potential health risks associated with extreme body transformations and steroid use.

Personal Life: Is Craig Golias Single?

Despite his public presence, Craig Golias prefers to keep his personal life private. As of now, it appears that Craig is single.

Unlike many public figures who regularly share pictures and updates about their partners on social media, Craig has not posted a picture with a woman for a considerable length of time.

This absence of a significant other in his public posts suggests that he might be single. However, given his preference for privacy, it’s essential to respect his personal boundaries.

One should remember that the status of his relationship, whether single or otherwise, does not detract from his achievements in the bodybuilding world.


In conclusion, Craig Golias exemplifies the heights one can achieve with unwavering dedication, hard work, and discipline in the world of bodybuilding.

His journey from a skinny teenager to an enormous bodybuilder, nicknamed “Goliath”, is awe-inspiring and serves as a testament to his relentless pursuit of his dreams.

However, his candidness about steroid use and the potential health risks that come with such extreme transformations serve as pertinent reminders to those who seek to follow in his footsteps.

Aspiring bodybuilders should always prioritize their health and wellbeing, seeking professional advice before embarking on their fitness journeys.

Ultimately, Craig’s story is one of extraordinary transformation and de

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