For Hafthor “Thor” Björnsson, eating isn’t just about staying full — it’s a full-time job. The Icelandic strongman, who recently stunned the world by deadlifting 510kg at Giants Live’s Mutant World Deadlift Championship in Birmingham, fuels his training with a diet plan that would overwhelm almost anyone else alive: 8,000 calories a day across five enormous meals.
Björnsson, who once consumed a staggering 10,000 daily calories at his peak, now keeps things slightly “lighter” in his late 30s. “I used to eat 10,000 calories daily. When I was younger, I was more active and needed more calories,” he explained in a new video shared to his YouTube channel. “Now, I am old, lazy, and eat only 8,000.”
That “only” still puts him far beyond the intake of most elite athletes — and it’s meticulously designed to keep him strong, fuel his workouts, and aid recovery as he pushes his body into record-breaking territory.
Meal One: The Strongman’s Breakfast (Approx. 1,640 calories) – 300g mixed potatoes & sweet potatoes, 100g rice, four large eggs, and then a smoothie containing 100g strawberries & 100g blueberries, 245ml orange juice, 200g Greek yogurt with two scoops of olive oil, 30g oats, and one scoop of colostrum.
This first meal delivers slow-digesting carbs, fruit for fiber, and a protein-and-fat hit from eggs and yogurt. According to Dr. Mike Israetel, who reviewed the plan, it’s a “quintessential bodybuilding meal.”
Israetel went on to describe the meal as “phenomenal” for strongman training.
Meal Two: Fuel for Training (Approx. 1,390 calories) – 300g rice, 1 litre milk, 100g mixed vegetables, half an avocado, and a 150g beef tenderloin.
Steak brings protein and iron, while the avocado adds healthy fats. Israetel notes that calorie-dense liquids — like the full litre of milk here — are a strongman’s best friend when it comes to keeping intake high without adding unmanageable food volume.
“This is my big secret for Thor’s size, as far as I’m concerned,” Israetel said about the milk. “Liquid high-calorie additions to meals make strongman dieting, like, 100-times easier.”
Meal Three: Ribeye and Yogurt (Approx. 1,350 calories) – 300g rice, 200g ribeye steak patty, and a drink of 245ml orange juice and 200g Greek yogurt with two scoops olive oil
The ribeye provides fats and flavor, while the Greek yogurt and olive oil combination packs an easy calorie punch. “Olive oil can easily boost calorie intake without increasing food volume,” Israetel explained. However, he also added that Thor’s choice of drink looks like raw eggs (and I have to agree).
“Rice and beef is classic, I can’t critique that,” Israetel added.
Meals Four and Five: Repeats to Recover
Meals four and five repeat meals two and three, ensuring consistency and reliability. Between the five sittings, Thor hits roughly 8,000 calories and 400 grams of protein per day.
The balance of protein, carbs, and calorie-dense fats means Thor’s body is constantly primed for both brutal training sessions and recovery. And it’s working: the Icelander is not only stronger than ever but also pushing his body to places no athlete has gone before.
Earlier this year, he cemented his deadlift word record by lifting an incredible 505kg… before making history with a 510kg pull in Birmingham in September. That’s the equivalent of hoisting a grizzly bear or a small car clean off the ground.
For most, eating 8,000 calories a day would be unthinkable. For Hafthor Björnsson, it’s the price of pushing the limits of human strength. It looks like drinking olive oil multiple times a day is the secret to god-like power.
Featured image credit: YouTube/Hafthor Bjornsson (Screenshot)
