Are you interested in bodybuilding? If so, you should know it’s more than being strong or fast. In this sport, your physical appearance is what counts. That’s why exercise and food are crucial in achieving the perfect body. To optimize your training, you’ll need an eating plan that supports it. One great example is Lee Priest’s diet. Lee Priest's daily diet exemplifies the critical role that nutrition plays in achieving bodybuilding success.
Who is Lee Priest?
“The Blond Myth” is an Australian bodybuilder who contested in big leagues like the Arnold Classic and Mr. Olympia. He enjoyed an illustrious career that lasted over 20 years, including appearances against legends like Dorian Yates and continues to perform even after stepping away from the competition. Priest is no ordinary bodybuilder; he started competing at the age of 13 and turned pro at 17. Priest’s finished his full-body workouts comprised of seven exercises across 20 sets with anterior upper-body movements followed by accessory exercises, starting with chest press variations - incline, flat, decline, dumbbell, or barbell - to train in the shortened and midrange positions.
Four-time Mr. Olympia Jay Cutler said, “Nobody can ever blow your mind like Lee Priest looked at 21 years old.” Although of small stature, Priest was built like a tank and shredded to the bone - a combination you seldom see.
Lee Priest's Diet Philosophy
Recently, Lee Priest talked about his diet philosophy for contest prep in his competition days. In the YouTube video, he also revealed that not much has changed about his dieting plan and training. As with other bodybuilders, Lee Priest’s bodybuilding diet had bulking and cutting phases, leading to physiological changes in the body (1). Priest didn’t believe in deprivation or overly strict diets, which are now very popular in fitness circles.
Bulking Phase
Lee Priest controversially states that he ate whatever he wanted for his bulking phase. That included fats, sugars, and even food that has preservatives. Bulking phase is also called offseason dieting, and during this phase, bodybuilders aim for about a 15% increase in their calorie intake. Lee Priest was rather liberal during the bulking phase, revealing that he ate whatever he wanted as long as it kept him within his daily calorie goals. This isn’t a dirty bulk diet where you down anything you can get your hands on. Instead, it involves a strategic eating approach to maximize muscle growth and performance.
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Priest was notorious for gaining a lot of weight in the offseasons. If you’re going to gain size, you have to gain some body fat. When I was trying to gain size, I’d drink a liter of full-cream milk and eat a whole chicken and a half a loaf of bread for a meal. I was eating pretty much like they did back in Arnold’s day.
Bodybuilding experts recommend consuming around 1.2 to 1.8 grams of protein per kilogram of body weight during the bulking phase to ensure optimal muscle gains.
The Mental Game of Bulking
One thing that Lee Priest noticed was that whenever he went into his diet lighter, it made things a bit harder. One year I started my diet I only got to like 250 and mentally hit was harder because if I’m 285, I’m a fat pig I figure f**k Lee, you’ve got to train hard, you’ve got to diet strict, gotta do cardio. When I started with 250 I’m like I’m already 30 pounds ahead I can take it easy. So, I found it actually harder getting ready when I was lighter.
Cutting Phase
Lee Priest says the key to diet success was consistency and his ability to go on a cutting phase diet abruptly. He would go from eating whatever he wanted to 16 weeks of clean dieting. “The thing was I’d go from eating anything I wanted like sh*t food, and come Monday, I’d go strict on my diet. In the cutting phase, bodybuilders eliminate the 15% calorie intake added during their bulking phase. However, at this point, you may need more protein to maintain your muscle mass. While the carb and fat intake is typically lowered during the cutting phase, protein intake remains largely the same to prevent muscle loss. But in those first two weeks, there would be noticeable changes. People commented that he had lost a bit of weight and would lose as much as 15 lbs in two weeks.
Macronutrient Balance
He consumes protein and carbohydrates like chicken breast, rice, and fruits. Lee Priest followed a high-intensity, high-volume training program and adjusted his training routine based on how he felt. In his prime, he believed in pushing his limits with every workout. He prefers to have the balance of protein, carbs, and the fats. Some people add the fats like avocado, good oils.
Read also: The Hoxsey Diet
Contrary to what most people believe, dietary fats are not the enemy. Once you have your ideal daily calorie intake target, you must employ a suitable macronutrient split to ensure optimal body composition. Carbs are the body’s primary energy source and are responsible for fueling your workouts and boosting muscle recovery post-training.
Importance of Fruit
“I ate a ton of fruit, and now I hear some bodybuilder saying they’re starting to have fruit in the diet I’m thinking I always did that. Because when I went to America, people were like, can’t have fruit, it’s got sugar in it. I’m like, I’m training twice a day. I’m doing two to three hours of cardio. A common addition to Priest’s plan when he was dieting was fruit. Many would look down on eating fruit because of the sugar but Lee Priest share that the natural sugars were not as bad.
Meal Frequency and Timing
Preist generally consumes six to seven meals (including snacks) in a day. Although Preist follows a regimented diet, he doesn’t conform to a rigid meal schedule. Priest typically eats a larger meal before a training sesh to ensure optimal energy supply. The breakfast is Priest’s biggest meal, and he doesn’t skimp on it.
Cheat Meals
Priest eats a weekly cheat meal to avoid redundancy and boost his motivation.
Lee Priest's Daily Meal Plan
Lee Priest's daily diet, during his competitive years, was focused on building muscle mass and maintaining a lean physique. His meal plan included a balance of protein, carbohydrates, and healthy fats to support muscle growth and recovery.
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A typical day for Priest started with a high-protein breakfast, often consisting of egg whites, oatmeal, and a source of healthy fats like avocado or nuts. This combination provided a solid foundation of protein and complex carbohydrates, essential for fueling his intense workouts.
As the day progressed, Priest incorporated lean protein sources such as chicken breast, turkey, or fish into his meals, paired with complex carbohydrates like brown rice or sweet potatoes. He also emphasized the importance of vegetables, which provided essential vitamins and minerals that supported overall health and recovery.
For instance, a lunch during his competitive years might have consisted of grilled chicken with quinoa and steamed broccoli, ensuring he got a balanced intake of macronutrients. By spacing out his meals every few hours, Priest maintained a consistent flow of energy and nutrients, which was vital for muscle growth.
Here is Lee Priest’s diet:
- Breakfast
- Eggs
- Bread
- Oatmeal
- Snack
- Fruit
- Protein shake
- Lunch
- Tuna
- Salad
- Dinner
- Steak
- Green beans
- Pasta
- Snack
- Protein shake
Lee Priest's Workout Routine
What does Lee Priest’s workout routine look like? Lee Priest is a former professional bodybuilder and athlete, and he is most recognized for his achievements that began at an early age, winning his first show at 13 years old. Priest turned an IFBB Pro when he was 20 years old, and as of today, he is considered one of the most significant fitness personalities.
Workout Principles
Lee Priest doesn’t have a favorite exercise. He loves all of his exercises, and some of the most critical training rules he has learned were learned when he created his huge arms. Lee Priest uses a heavyweight and high volume for growth. No matter what he trains, he likes to focus on the importance of high volume. He has stated: “The more sets I do, the more I grow, so 20 sets for biceps is an embarrassing minimum for me.”
I believe in the old Arnold style of high-volume basic exercises and heavy weights with six to eight reps. I did at least 20 sets per body part, sometimes 30 or more, and that’s not counting warmups.
I go by how I feel. I’ve always been a very instinctive trainer. I never had a set routine in mind before I started a workout. I never really stuck to one split. Most often, I’d go four-on and one-off, but sometimes I’d train for two weeks straight if I felt strong and wasn’t tired. I’m still that way.
Sometimes I’ll train biceps and triceps on one day. Other times, I’ll do bi’s one day and tri’s on another. I mix and match as I go along. I liked forced reps. I’ve always had a training partner and that person would help me with the last one or two reps, just enough to keep the weight moving. I did supersets or giant sets occasionally, just when I got a silly idea to try something different. I often did them when I didn’t feel like going heavy, but I usually ended up going heavy anyway. It seems I just can’t escape going heavy, damn it.
Yep, every set. If I don’t get to failure when I get to eight reps, then I don’t count that set. I tried more, but I never really liked it. I’d rather increase the weight than the reps. Say I was doing dumbbell presses and I was using 140-pounders and I got to 10 pretty easily. I’d think it was a wasted set and I should’ve grabbed the 150- or 160-pound dumbbells.
In Australia then, we just had free weights and the basic machines, things like the leg curl and lat pulldown. We didn’t have any of the fancier machines like Hammer Strength, because it was too expensive to import them down there. I’ve always felt the basic movements are best anyway. These days, guys depend too much on machines. If you have a choice between barbell rows and machine rows where you just have to change the pin, people go for the easier one, but you can’t make it easy on your muscles if you want to grow. You can get a good workout with machines, but it’s not the same because you’re not using stabilizing muscles. Stick to the basics. You can use machines to warmup or finish off a muscle, but the free-weight basics should form the core of your program.
Use trial and error. Some exercises might not work as well for you. Sometimes it takes a long time to figure out the training and diet that works best for you. You also need to focus on your whole lifestyle. Bodybuilding isn’t just 90 minutes in the gym; it’s a way of life. I know a lot of guys who train hard, but their eating isn’t good or they go out and party and drink until four in the morning. Then I hear them say they might be training too much. No, they’re just not getting enough sleep and good food.
Weekly Workout Schedule
Here is Lee Priest’s workout routine:
- Monday: Legs
On Monday, Lee Priest hits a leg routine by doing a total of 6 exercises.
Here is Lee Priest’s legs routine:
- Quadriceps Leg extensions (5 sets, 8-10 reps)
- Squats (5 sets, 6-8 reps)
- Leg presses (5 sets, 6-8 reps)
- Lunges (5 sets, 6-8 reps)
- Hamstrings Leg curls (5 sets, 6-8 reps)
- Stiff-leg deadlifts (5 sets, 6-8 reps)
- Tuesday: Back
On Tuesday, Priest hits a back routine by doing 5 exercises with an average of 5 sets.
Here is Lee Priest’s back routine:
- Back Chinups (5 sets, 6-8 reps)
- Barbell rows (5 sets, 6-8 reps)
- Dumbbell rows (5 sets, 6-8 reps)
- Seated cable rows (5 sets, 6-8 reps)
- Pulldowns (5 sets, 6-8 reps)
- Wednesday: Shoulders and Biceps
On Wednesday, Priest hits a shoulder and biceps routine.
Here is Lee Priest’s shoulders and biceps routine:
- Shoulder Military presses (5 sets, 6-8 reps)
- Dumbbell side laterals (5 sets, 6-8 reps)
- Dumbbell front raises (5 sets, 6-8 reps)
- Bent rear laterals (5 sets, 6-8 reps)
- Bice Barbell curls (5 sets, 6-8 reps)
- Dumbbell curls (5 sets, 6-8 reps)
- Preacher curls (5 sets, 6-8 reps)
- Cable curls (5 sets, 6-8 reps)
- Thursday Chest
On Thursday, Lee Priest hits a chest routine by doing a total of 8 exercises with an average of 5 sets and 6-8 reps.
Here is Lee Priest’s chest routine:
- Chest Bench presses (5 sets, 6-8 reps)
- Incline dumbbell presses (5 sets, 6-8 reps)
- Dumbbell flyes (5 sets, 6-8 reps)
- Incline flyes (5 sets, 6-8 reps)
- Triceps Pushdowns (5 sets, 6-8 reps)
- Dumbbell extensions (5 sets, 6-8 reps)
- Dips between benches (5 sets, 6-8 reps)
- French presses (5 sets, 6-8 reps)
Exercise Spotlight
Leg extensions are excellent for engaging the quadriceps but need to be done with proper positioning to prevent applying too much stress to the knees. Imagine a pipe moving through the fulcrum of the machine and the knees.
Back squats are an excellent compound movement for building mass on the legs. Hack squat or front squat variations are also viable for those who don’t have the requisite shoulder mobility to maintain a barbell on their shoulders comfortably.
Leg curls target the hamstrings. Similar to leg extensions, the knees should align with the fulcrum of the machine.
Lat pulldowns are an essential movement for back thickness. A wide grip just beyond shoulder width will bias the lats. When performing lat pulldowns, engage and depress the scapula, then think of pulling down with the elbows rather than the hands.
Dumbbell rows are cheekily known as “chainsaws” for mimicking the motion of starting a chainsaw. Performing dumbbell rows with one arm at a time (i.e., performing them unilaterally) can help correct any strength imbalances.
Supplements Used by Lee Priest
During his competitive years, Lee Priest's favorite supplements for muscle growth included protein powder, creatine, and BCAAs.
In addition to a well-structured meal plan, Lee Priest also incorporated various supplements into his routine to support muscle growth and overall performance. One of his go-to supplements was whey protein powder, which provided a convenient source of high-quality protein that could be easily consumed post-workout or as a meal replacement. Whey protein was known for its rapid absorption rate, making it an ideal choice for athletes looking to enhance recovery.
Another supplement that Priest favored was creatine monohydrate. Creatine had been extensively studied and shown to improve strength, increase lean muscle mass, and enhance exercise performance. By supplementing with creatine, athletes like Priest could have pushed through intense workouts and achieved greater gains in muscle size and strength.
Additionally, he might have included branched-chain amino acids (BCAAs) in his regimen to further support muscle recovery and reduce exercise-induced muscle soreness.
Pre-Workout and Post-Workout Nutrition
Pre-workout nutrition played a pivotal role in optimizing performance during training sessions. Lee Priest typically consumed a meal rich in carbohydrates and protein about 60 to 90 minutes before hitting the gym. This meal might have included a combination of oats, fruit, and a protein source such as Greek yogurt or a protein shake.
The carbohydrates provided the necessary energy for intense workouts, while the protein helped prepare the muscles for the strain they were about to endure. Post-workout nutrition was equally important in Lee Priest's regimen. After an intense training session, he focused on replenishing glycogen stores and providing his muscles with the nutrients they needed to recover effectively.
A common post-workout meal might have consisted of a protein shake combined with a banana or some rice cakes topped with peanut butter. This combination not only delivered protein but also included carbohydrates that helped restore energy levels quickly.
By prioritizing both pre- and post-workout nutrition, Priest ensured that he maximized his training efforts and supported optimal recovery.
Hydration
Hydration was an often-overlooked aspect of nutrition that played a critical role in athletic performance and overall health. Lee Priest understood that maintaining proper hydration levels was essential for optimal muscle function, endurance, and recovery. Water was vital for transporting nutrients throughout the body, regulating body temperature, and facilitating metabolic processes.
Dehydration could have led to decreased performance, increased fatigue, and even impaired recovery. To ensure he stayed adequately hydrated, Priest made it a point to drink water consistently throughout the day. He often carried a water bottle with him during workouts to sip on regularly.