Adonis's Actual Meal Plan
53 years old. 6'0". 210 lbs. ~12% bodyfat. Prepping for competition July 13, 2026 in Pattaya, Thailand.
This is the exact protocol Adonis is running right now — enhanced prep, heart-attack-survivor considerations (no crash diets, steady deficit), and Pattaya-local ingredients. Adjust grams to your own stats; the ratios and timing are what matter.
~2,650 kcal · 270g protein · 280g carbs · 55g fat
Black Coffee + BCAAs
- Double espresso, no sugar
- 10g BCAAs (leucine-loaded)
- 500mg Cardarine (cardio recovery)
Protein + Fast Carbs
- 6 egg whites + 2 whole eggs
- 80g oats (dry weight)
- 1 banana
- Cinnamon, black coffee
Thai Chicken & Rice
- 180g grilled chicken breast
- 150g jasmine rice (cooked)
- Steamed broccoli + carrot
- Sriracha, no sugar sauce
Beef + White Rice
- 200g lean ground beef (5% fat)
- 120g jasmine rice (cooked)
- Asian greens stir-fry
- Fish sauce, lime
Intra-Workout Fuel
- 30g cluster dextrin / HBCD
- 10g EAAs
- 5g creatine mono
- Electrolytes
Whey + Rice Cakes
- 50g isolate whey protein
- 4 rice cakes + rice syrup
- 150g pineapple (insulin spike)
Fish + Green Veg
- 200g white fish (snapper/seabass)
- Large Thai salad, avocado
- 1 tbsp MCT oil
- No carbs — lean into sleep
Controlled Carb Refeed
- Double the carbs, same protein
- Fats drop to <30g
- Jasmine rice, rice noodles, fruit
- Replenish glycogen, reset leptin
🧬 Why These Numbers (The Enhanced Logic)
Fats are low at 55g (~19% of calories). On test, nandrolone, growth hormone, and insulin, the body doesn't need dietary fat to manufacture its own hormones — exogenous hormones already do that job. Natural lifters need ~25–30% of calories from fat because that cholesterol substrate feeds testosterone production. Enhanced lifters don't. The extra fat calories become body fat or sit in the blood. So I pull fats down to a minimum (brain, joints, hormone-independent functions only) and reallocate those calories to carbs.
Carbs are high at 280g. AAS and insulin radically improve nutrient partitioning — meaning the same gram of carb that would plump a natural lifter's fat cells gets pushed into muscle glycogen instead. Insulin + creatine + test = full, round muscle bellies. I time the highest carbs around training (meals 1, 2, 3, intra, 4) and drop them to zero at the last meal so I'm not sleeping with elevated glucose.
Protein is ceiling-high at 270g (~1.3g/lb). Enhanced muscle has more nitrogen retention capacity. Naturals max out at ~0.8–1g/lb because that's all the muscle protein synthesis they can drive. On gear, MPS is elevated 24/7 — more protein actually gets used.
53-year-old heart-attack-survivor adjustments: No aggressive crash cutting. Cardio is steady-state fasted (low impact on heart). Refeeds every 7–10 days keep thyroid and leptin from crashing. Fats are lean and MCT/fish-oil heavy — no processed trans fats or high-sat red meat binges. Bloodwork every 8 weeks, non-negotiable.
Tony Huge methodology: Protocol adapted from Tony Huge's Enhanced Labs framework — the same approach he teaches in his coaching. The goal isn't "diet-then-binge"; it's precision fuel for a body that's using pharmacology as a tool.