Hassan Mostafa broke down what it takes to build his best physique.
Hassan Mostafa is preparing to take the stage during the 2026 Arnold Classic. He has taken the stage at many big-name shows over the years and will now take on the best in the world in Columbus. During his prep, Mostafa shared a seven-meal day of eating that consists of 2,700 calories.
Mostafa burst onto the scene in 2019 with a third-place finish at the Indy Pro. He always had great potential because of his overall size but had to make some improvements. That is what he has been doing over the years building a shredded physique. In 2021, Mostafa remained in the top three on stage in competitions like the New York Pro, California Pro, and Puerto Rico Pro.
Mostafa finished 13th during the 2021 Olympia before making further improvements. He qualified for the biggest show of the year with a victory at the Orlando Pro in 2022 before pulling out of the event.
Hassan Mostafa’s Full Day Of Eating
Hassan Mostafa shared his full day of eating, including seven well-thought-out meals.
Meal 1
The first meal of the day is a shake for Mostafa. During this time, he shares that he typically cuts down on food with a shake that helps improve bloating.
- 2 scoops Whey Protein
- Water
“During this period, I decrease food. Of course, there isn’t much time left for the Arnold, it’s time to go hard now.”
Meal 2
The second meal of the day incorporates cream of rice where Mostafa uses more water than asked for. He shares that sweeteners or salt can be added after it is pepared.
- 60g Cream of Rice
- 20g Peanut Butter
- 2 scoops Whey Protein
- Salt
- Water
“I add four times as much water for the cream of rice. That’s 240 grams of water to get it right, stir until it thickens, then put it in the microwave for one minute.”
Meal 3
Hassan Mostafa moved onto his third meal, which prioritizes gut health. He shared that if hit stomach is bothering him, it will impact his workouts and that is why he makes sure to feel comfortable before hitting the gym.
- 250g Tilapia
- 60g Jasmine Rice
“For a long time before working out, I might eat a carb meal right before exercising but now I have to have it an hour and a half or two hours before.”
Meal 4
Hassan Mostafa adds more rice into his meal plan here. It is a simple meal but helps him stick to the plan before Columbus.
- 60g Jasmine Rice
- 60g Whey Protein
- Salt
- Water
“Athletes cling to rice. They feel without that rice, their muscles vanish. Everything in the plan must be eaten.”
Meal 5
This is Mostafa’s post-workout meal and it consists of healthy fats. After this meal, Mostafa hits the sauna for 20 minutes to get a good sweat.
- 250g Tilapia
- 150g Jasmine Rice
- Olive Oil
Meal 6
Hassan Mostafa will mix up his protein sources and on this particular day, used chicken only once.
- 220g Chicken Breast
- 250g Sweet Potatoes
Meal 7
The final meal of the day focuses on digestion and helps Mostafa end on a high note.
- 220g 95% Lean Ground Beef
- 60g Jasmine Rice
“Very good for digestion and it’s easier on my stomach. I get the type of meat that I have the butcher and I ask him to grind it so there isn’t much fat.”
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