In the fiercely competitive world of professional bodybuilding, success doesn’t merely hinge on muscle size and symmetry but also on discipline, strategy, and unwavering dedication. The iconic Erin Banks, the reigning Men’s Physique Olympia champion, provides a perfect testament to this ethos. As he readies himself to defend his title in this year’s Olympia, and competes in the 2023 Legion Sports Fest Pro, Banks gave fans an intimate peek into his meticulous dietary regimen.
A Rapid Rise to the Pinnacle
Erin Banks’s journey to bodybuilding stardom has been nothing short of meteoric. This American IFBB Pro bodybuilder clinched the coveted Men’s Physique Olympia title in 2022, toppling the former three-time champion, Brandon Hendrickson. For those familiar with the sport, the Olympia title is akin to reaching the summit of Mount Everest.
Surprisingly, Banks is still a fresh face on the professional bodybuilding scene. After earning his IFBB Pro card in 2019, he had to bide his time, waiting in the wings due to the pandemic’s global disruptions.
He made a resounding statement with his pro debut in 2021, securing a commendable second place at the Houston Tournament of Champions. Banks boasts an enviable track record, never falling outside the top three in any of the nine pro shows he has graced. His accolades also feature dual Arnold Classic victories in 2022 and 2023 and, of course, the 2022 Men’s Physique Olympia crown.
A Contender with Flair
Banks’s prowess isn’t just confined to his physique. He’s known for his assertive persona, often engaging in spirited rivalries with top-tier contenders such as Diogo Montenegro, Jeremy Buendia, and Brandon Hendrickson. While his penchant for animated banter might not resonate with everyone, there’s no denying that Banks has infused the Men’s Physique division with a vibrant, electrifying edge.

As the 2023 Olympia beckons, fans and competitors alike will be closely monitoring Erin Banks. With his winning combination of elite physique, strategic nutrition, and undeniable charisma, he’s poised to leave an indelible mark on the bodybuilding world.
Erin Banks Reveals Dietary Blueprint Leading Up to 2023 Olympia
On Dragon Pharma’s YouTube channel, Erin Banks pulled back the curtain on his nutrition strategy, detailing his daily eating habits with just eight weeks to go before the much-anticipated 2023 Olympia. Banks emphasizes that his dietary approach isn’t one-size-fits-all; it pivots depending on whether he’s training or taking a rest day. Offering insights, he stated:
“I have a couple of different diets. I have a ‘diet one’ which is a high diet. Then I have two ‘diet twos’. So the first diet two is when I am training. The second diet two is when I’m on an off day. So, I have two off-days which are Wednesday and Sunday. Today is Sunday!”
Trust in Instincts: Erin Banks’ Nutritional Strategy Unveiled
While many athletes meticulously count every macro, Erin Banks has chosen a different approach. Relying on the counsel of his coach and his personal intuition, Banks doesn’t dwell on exact numbers. With this holistic methodology in mind, let’s delve into the daily diet of the reigning Men’s Physique Olympia champion.
Meal 1
Starting his day requires some hands-on preparation. Erin Banks spends a good chunk of his morning crafting his first meal, which consists of eggs paired with rice cereal, serving as an essential fuel to get him through the early hours.
“I do not eat my cream of rice plain. I have to have some type of flavor… Right now, I have the vanilla chai…” Erin Banks stated.
Dietary Restrictions Influence Choice
Being the Men’s Physique Olympia champion doesn’t mean one is exempt from dietary restrictions. Erin Banks has a gluten intolerance, which rules out foods like oatmeal from his menu. Although there are gluten-free oatmeal options available, Banks has a particular fondness for cream of rice cereal, making it his preferred choice.
“It just digests so well for me in my body…” he concluded.
Meal 1: A Detailed Breakdown
Erin Banks starts his day with a nutrient-dense breakfast tailored to his training needs:
- Eggs: A combination of 3 egg whites and 1 whole egg, seasoned with pink salt.
- Cream of Rice: 60 grams, though this increases to 75 grams on training days. This is accompanied by his preferred flavoring.
- Fruits: A serving of blackberries to add natural sweetness and nutrients.
- Supplements: Throughout the day, Banks consumes an EAA formula mixed with water to ensure he’s getting all essential amino acids.
Energy & Macronutrient Breakdown:
- Total Calories: Approximately 410 Kcal.
- Protein: Around 47 grams.
- Carbohydrates: Roughly 56 grams.
- Fats: Estimated at 15 grams.
It’s important to note that these macronutrient profiles and energy values are approximate, based on the provided data.

Meal 2
As Erin Banks moves into his day, his commitment to optimal nutrition remains unwavering. Understanding the sacrifices necessary to reach the pinnacle of professional bodybuilding, Banks willingly opts for meals geared towards performance, rather than taste. This dedication has propelled him to the esteemed title of Men’s Physique Olympia champion, a testament to his disciplined dietary approach.
Components of Meal 2:
- Cream of Rice Cereal: 60 grams, serving as a consistent carbohydrate source.
- Almond Butter: 16 grams, providing essential fats and a creamy texture.
- Whey Protein Isolate: 2 scoops, ensuring adequate protein intake for muscle repair and growth.
Energy & Macronutrient Breakdown:
- Total Calories: Approximately 561 Kcal.
- Protein: Around 62 grams.
- Carbohydrates: Roughly 58 grams.
- Fats: Estimated at 9.8 grams.
Meal 3 and Meal 4
Dubbed as “the meal of champions” by Erin Banks himself, the third and fourth meals are a testament to the time-honored bodybuilding staple: chicken and rice. By sticking to this classic pairing, Banks showcases the importance of consistency and simplicity in a champion’s diet.
To ensure that he never deviates from his nutritional plan, Banks prepares these meals in advance. Whether he’s at work or on the go, carrying these pre-prepped meals guarantees that he stays on track, reinforcing the disciplined dedication that’s a hallmark of his successful career.
“Main thing is standing on top of your food. Even though you’re busy, you’re a dad, you’ve got crazy work hours, you got this going on, you got that going on… But regardless of what you’ve got going on in life, you’ve got to make sure you eat those meals because they are very important. Make it count,” Erin Banks stated.
For Erin Banks, the Men’s Physique Olympia champion, consistency in diet is key. Both his third and fourth meals are crafted with simplicity, focusing on fundamental bodybuilding ingredients: grilled chicken and rice.
Components of Meal 3 & Meal 4:
- Jasmine Rice (150 grams): A quick and efficient source of energy, this starchy carbohydrate replenishes glycogen stores post-workout and keeps energy levels steady throughout the day.
- Grilled Chicken (200 grams): Offering a rich source of lean protein, the chicken supports muscle repair, recovery, and growth.
- Seasonings: To add flavor without excess calories, Banks opts for pink salt and a dash of hot sauce.
Distinctively with Meal 3, Banks also incorporates a green vegetable supplement and glutamine, fortifying his nutrient intake and further supporting muscle recovery and gut health.
Nutritional Breakdown:
- Energy: 497 Kcal
- Macronutrient Intake:
- Protein: 37 grams
- Carbohydrates: 72 grams
- Fats: 6 grams
Such structured meals underscore Banks’ dedication to optimum performance, as well as the importance of preparation and knowledge in crafting a physique-worthy diet.
Meal 5
After months of meticulous dieting and relentless training for the 2023 Olympia, a momentary departure from the routine is not just a treat; it’s a testament to Erin Banks’ hard work and discipline. Given the green light by his coach for a cheat meal, the Men’s Physique Olympia champion wasted no time and made a beeline for his go-to indulgence: sushi.
Sushi, for many bodybuilders, offers a delightful balance. The lean protein from fish and the quick-digesting carbohydrates from rice provide some semblance of nutritional value, while the myriad of flavors, from spicy tuna to sweet eel, offers a gastronomic reprieve from the everyday diet.
This meal wasn’t just about relishing delicious rolls and sashimi; it was a mental reset, a break from the regimented daily grind, and a celebration of the progress made. After all, part of the journey towards the Olympia stage involves recognizing and celebrating milestones along the way.
“Cheat meals are back in and the body is responding very well. So we get to treat ourselves to a nice little festivity here and we get to burn it off tomorrow! Tomorrow is chest day…”
There’s something unmistakably satisfying about ending the day with an artfully crafted sushi roll. Erin Banks treated himself to two of the most adored variants: the colorful Rainbow roll and the alluring Dragon roll. Each piece not only offers a burst of flavor but also an intricate balance of nutrients.
Approximate Nutrient Profile for the Sushi Rolls:
- Energy – 650 Kcal; Macronutrient intake – Protein – 25 grams, Carbohydrates – 74 grams and Fats – 28 grams
Erin Banks’ Daily Caloric and Macronutrient Breakdown:
- Energy – 2615 Kcal; Macronutrient intake – Protein – 208 grams, Carbohydrates – 352 grams and Fats – 65 grams
Men’s Physique Olympia champion goes grocery shopping
Erin Banks leaves no room for compromise when it comes to the quality of his nutrition. Embracing a strictly organic approach, whether it’s fruits, vegetables, or meats, he believes that premium fuel is crucial for peak performance. Yet, Banks also underscores that adopting an organic lifestyle is just one piece of the fitness puzzle. He offers the following insights:
“How many times are you consuming these foods? Are you getting your right macros in? Does it correlate with your workout plan? Does it correlate with what you’re outputting in the gym? So all that matters…”
Erin Banks’ Disciplined Grocery Run
In the midst of his day, Erin Banks set out for a grocery shopping spree. While the tantalizing allure of a peanut butter chocolate pie beckoned at Costco, Banks’ iron will prevailed. He bypassed the temptation, making a beeline for the produce section instead. The 35-year-old champion picked up blackberries and baby spinach. While he thoughtfully chose grilled chicken strips for his kids, for himself, it was the cage-free egg whites that made the cut.
“This is what saves me in the morning. It’s my source of protein in the morning. I need that,” Banks said while putting a large pack of egg whites in his basket.

Seasonings, Fats, and the Road Ahead
Erin Banks has a minimalistic approach to seasoning his food, but he doesn’t shy away from adding a sprinkle of Himalayan pink salt for that extra kick. During his grocery run, he also emphasized the importance of good fats in a balanced diet, picking up a robust jar of almond butter to ensure he’s adequately fueled for the intense week ahead.
The road to the 2023 Olympia won’t be smooth. With formidable contenders like former champions Jeremy Buendia and Brandon Hendrickson hungry for the title, Banks has his work cut out for him. However, if he remains steadfast, focusing on his nutrition and training, he stands a solid chance of maintaining his reigning position in the division for a considerable time.
For a deeper dive into his dietary regimen, check out the detailed video below, as showcased on the Dragon Pharma YouTube channel:
Overview
Erin Banks, the current Men’s Physique Olympia champion, provides insights into his meticulous dietary regimen as he prepares to defend his title at the 2023 Olympia and competes in the 2023 Legion Sports Fest Pro. His journey to success has been rapid, and he emphasizes the importance of disciplined nutrition tailored to training and rest days. Banks follows a diet rich in organic foods and relies on his coach’s guidance and intuition rather than counting macros. He shares details about his daily meals, including cream of rice cereal, grilled chicken, rice, and a well-deserved cheat meal of sushi. This peek into Banks’ dietary blueprint offers a glimpse into the dedication and strategy behind his physique.
Featured Image @e_bankssss, @Dragon Pharma (Instagram & YouTube)