Inside the 7,000-Calorie Daily Routine Powering Mitchell Hooper’s Quest for a Fourth Arnold Strongman Classic Title
Three-time Arnold Strongman Classic winner Mitchell Hooper and IFBB Pro Erin Gauley have pulled back the curtain on Hooper’s intense diet as the 2026 Arnold Strongman Classic approaches. Hooper, the 2023 World’s Strongest Man, was recently joined by Gauley on his YouTube channel to discuss how he fuels his training to perform at the highest level.
Looking to secure a fourth consecutive title at what is widely regarded as the most difficult strongman competition in the world, Hooper has leaned on the nearly 7,000-calorie diet detailed below to prepare for the intense competition ahead.
|
Full Name: Mitchell Hooper (Strongman) | ||
| Weight | Height | Date Of Birth |
| 320 lbs | 6’3″ | 09/29/1995 |
| Division | Era | Nationality |
| Strongman | 2020s | Canadian |
Meal 1 – Breakfast
Foods:
- Pineapple
- orange juice
- oats, eggs
- bread
- grass-fed butter
- pink salt
Approximate macros:
- 70–75g protein
- 180–190g carbs
- 40g fat
“I think a misconception with a lot of strong men is that they don’t eat I guess the healthiest,” Gauley noted. “By tracking your food, your salt and your water, you’re able to gauge your strength a lot better as the weeks progress. Just randomly eating is not going to be as effective, and we want to really control what his breakfast is, what his pre-workout meal is in order to get the best performance at the gym.”
Supplements:
- Choline & Inositol (liver health)
- Berberine (insulin sensitivity)
- Telmisartan (blood pressure support)
- Aspirin (heart health), CoQ10 (heart health)
- Fish Oil/Omegas (heart health & brain function)
Meal 2 – Pre-Workout Lunch
Foods:
- 8oz beef
- 300g rice
- 150g pineapple (or 2 kiwi/1 apple)
- 6 Rice Krispie bars
Approximate macros:
- 60g protein
- 220g carbs
- 22g fat
“We try to simplify it a little bit, a little faster digesting, so he’ll be nice and fueled for this workout,” Gauley said.
Workout Shakes
Intra-Workout Shake:
- Non-stimulant pre-workout supplement
- 1 scoop EAAs (Essential Amino Acids)
- 10g creatine, 5g taurine
- 50g carbohydrate power
- 60g candy (Hi-Five’s)
- ¼ teaspoon salt
Post-Workout Recovery Shake:
- 2 scoops protein powder
- 200g banana (~2 bananas)
- 150g berries
- 100g honey
“We’re keeping the fats out because the main purpose is to replenish glycogen, to ensure that he’s recovering as quickly as possible and getting an adequate amount of calories,” Gauley explained post-workout.
Supplements:
- Berberine
- Creatine
Meal 3 – Dinner / Restaurant
Foods:
- 8oz steak
- 350g rice
- 20g butter
- 15g sourdough
Approximate macros:
- 60g protein
- 150g carbs
- 25g fat
For this meal, Hooper and Gauley went out following their workout, which obviously called for a diversion from the dinner suggested above. Gauley immediately eliminated most of the menu, rather pointing to the best choices that coincide with the daily recommendations Hooper currently operates under.
“Safest bet typically is going to be something like a steak,” Gauley suggested. “You could even do a 10oz, because I find that they’re undersized when they cook them. Two baked potatoes would be ideal just to make up for his carbohydrates. For the fats, you could add a bit of butter onto his potatoes; however, they do add some fats when they’re cooking the steak. But I would still add a little bit of extra fat just so we’re getting those extra calories in.
“These aren’t going to be exact, which is okay. For someone who’s really trying to be exact, you’re probably going to have to specify or ask them what they’re cooking it in too.”
Nighttime Yogurt Parfait
Lastly, one item missing from the video was Hooper’s nightly parfait.
Foods:
- Yogurt
- protein powder
- granola
Mitchell Hooper’s Average Daily Totals
- Protein: 350–360g
- Carbohydrates: ~1,100g
- Fat: 100–120g
- Calories: ~6,700
“It’s huge,” Hooper said. “That’s like 1,000 calories more than I’ve ever eaten. But I don’t feel bloated. I feel like I can get it in. I feel like I’ve got more energy than I’ve had in a long time.”
As Hooper looks to add another Arnold Strongman Classic title to his resume, reclaim his throne at World’s Strongest Man and potentially complete a world-record deadlift at the Enhanced Games, this diet serves as a calculated strategy to enhance his recovery, maximize strength and sustain peak performance throughout a pivotal 2026 season.
You can watch the full Mitchell Hooper video showcasing his 7,000-calorie diet below:
*featured image via Instagram @mitchellhooper
