Rafael Brandao is interested in adding more size this year.
Rafael Brandao is working this year to bring a championship physique to the stage. To begin his process, he is going through a “dirty bulk” to add even more size to his already massive frame. Brandao recently shared a full day of eating that consists of 8,000 calories as he looks to add muscle mass.
Despite his love for the gym and lifting, it wasn’t until 18 years old that he started to focus on the actual sport of bodybuilding. Rafael knew that if he was going to be competing, he needed to step up his knowledge of both nutrition and workouts in order to build a physique that was good enough to step on stage. He has done just that and has become an extremely popular competitor.
Brandao is known for having an incredible aesthetics. Combine that with his impressive genetics and a true passion for the sport of bodybuilding, and he could take the crown at the Mr. Olympia someday. He last competed during his victory at the 2024 Romania Muscle Fest Pro. This came after an eighth-place finish at the Olympia. Brandao has plans to return to the Olympia and improve his standing.
| Full Name: Rafael Brandao (Men’s Open Bodybuilder) | ||
| Weight | Height | Date Of Birth |
| 245-255lbs | 5’11” | June 24, 1993 |
| Division | Era | Nationality |
| Men’s Open | 2010, 2020 | Brazilian |
Rafael Brandao Bulking Diet Plan
Rafael Brandao put together a diet plan that consists of 8,000 calories spread across five meals.
Meal 1
Rafael Brandao began his day with a breakfast filled with protein to start his day. It is the start of a long day of eating that helps pack in calories.
- 4 Egg Whites
- 3 Whole Eggs
- 140g Oats
- 1 Banana
- 2 scoops Whey Protein
“It’s time to gain muscle mass.”
Meals 2 & 3
Brandao hit a grueling leg workout on the day he made the video sharing his meal plan. He ate a large meal before the workout, which is beneficial to fuel for the workout. He decided to eat the same meal post-workout as well.
- Chicken Breasts
- 300g Rice
- 200g Mashed Potatoes
- Veggies
- 10ml Olive Oil
Meal 4
The next meal around dinner time is where Brandao will add more glycogen. He shared that he sometimes will go as high as 1,000kg of carbs during this meal.
- 200g Chicken
- 450g Rice
- Veggies
Meal 5
The final meal of the day comes around 10pm and this is considered a “free meal.” This meal, which usually consists of burgers of Chinese food, will help Brandao add in final calories for the night.
- 2 Beef Burgers
- Fries
“It will help me more than pizza, just fat and carbs.”
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