Martin Fitzwater’s 5,000-Calorie Mass-Building Meal Plan
Men’s Open standout Martin Fitzwater is locked in and ready to dominate the 2025 Pittsburgh Pro. With seven weeks remaining before he steps on stage, Fitzwater is fine-tuning every aspect of his contest prep, including his meticulously structured diet. The rising bodybuilding contender is aiming for a dominant 2025 season, and his relentless dedication to nutrition reflects his championship mindset. Recently, he shared a full breakdown of his 5,000-calorie daily meal plan that fuels his intense training regimen and supports his muscle mass maintenance and growth.
Fitzwater, who brought his most conditioned and full physique to date at the 2024 Mr. Olympia, secured a top-four finish in a lineup packed with elite talent. He outperformed several high-caliber competitors and solidified his place among the best in the world. His victory at the EVLS Prague Pro, where he edged out titans like Chris Bumstead and Shaun Clarida, officially secured his qualification for the 2025 competitive season.
Martin Fitzwater’s Full Day of Eating
To sustain his impressive muscle mass and maintain peak performance, Fitzwater distributes his 5,000-calorie intake across six meals, optimizing digestion and nutrient absorption for muscle recovery and hypertrophy.
Meal 1 – Anabolic Breakfast Boost
Fitzwater kicks off his morning with a high-protein, muscle-building meal inspired by Classic Physique champion Wesley Vissers. He enhances his breakfast with a whey protein drizzle, ensuring a rapid influx of amino acids to kickstart muscle protein synthesis.
120g Cookie Butter Cream of Rice
10g Almond Butter
2 scoops Whey Protein Isolate
Egg Whites
Apple (for micronutrient support and fiber)
Ghost Energy Drink (for a pre-training caffeine boost)
“They make a Whey drip so we’re going to do that and drizzle it over the waffle and it works as a syrup. This is one of my favorite meals I’ve been doing.”
Meal 2 – Pre-Workout Power Fuel
The second meal serves as a glycogen-loading pre-workout feast, fueling Fitzwater’s grueling leg session with a mix of fast and slow-digesting carbs.
90g Maple Brown Sugar Cream of Rice
4 Rice Cakes (for a quick glucose spike)
2 scoops Whey Protein (for muscle preservation pre-training)
Meal 3 – Post-Workout Recovery Surge
After an intense leg-day workout, Fitzwater replenishes glycogen stores and maximizes recovery with a rapid-digesting carb source paired with high-quality protein.
100g Cornflakes (fast-digesting carbs to spike insulin and shuttle nutrients into muscle cells)
2 scoops Blueberry Donut Protein Powder (for muscle repair and growth)
Fat-Free Milk (for additional casein and calcium benefits)
“Fast digesting and easy. It’s protein and a little extra carbs.”
Meal 4 – Lean Muscle Mass Meal
Post-training, Fitzwater transitions to whole-food meals, prioritizing lean protein and complex carbs for sustained anabolic support.
130g Lean Ground Turkey (high in protein, low in fat for a clean bulk)
97g White Rice (optimal carbohydrate source for glycogen replenishment)
Onions & Peppers (micronutrient-rich and digestion-supportive vegetables)
Salt & Pepper (electrolyte balance for muscle contraction and hydration)
Everything Bagel Seasoning & Prime Seasoning (for added flavor without unnecessary calories)
“Most cooking is one, knowing how to season things. Two, about not overcooking things so you don’t cook all the moisture out of it and make it really dry and just cooking things with love.”
Meal 5 – Sustained Growth Meal
A near mirror-image of meal four, this meal reinforces Fitzwater’s muscle-building efforts by keeping his nutrient intake consistent.
130g Lean Ground Turkey
97g White Rice
20g Almond Butter (for healthy fats to support hormone production and satiety)
Meal 6 – Midnight Muscle Maintenance
To prevent catabolism overnight, Fitzwater incorporates an additional high-protein meal with slow-digesting nutrients before bed.
130g Lean Ground Turkey
97g White Rice
20g Almond Butter
“Today was a fat-burning day so a little bit less calories is going to be okay. This isn’t something I try to let hapen very often. Tomorrow, we’ll get started and we won’t be as run down.”
Final Thoughts
Fitzwater’s disciplined approach to nutrition exemplifies the strategic precision required for success at the highest level of bodybuilding. His diet ensures he maintains muscle fullness, supports intense training, and enhances recovery—all crucial factors as he prepares to bring his best package to the 2025 Pittsburgh Pro. With his sights set on victory, every calorie and macronutrient is meticulously accounted for in his pursuit of ultimate stage dominance.
