Hafthor Bjornsson Shared the Diet and Workout Routine That Helped Him Drop 100 Pounds

Since retiring from strongman competitions, Hafthor “Thor” Bjornsson has intensified his focus on training as he continues to lean down (he’s lost 110 pounds) and work on his endurance in preparation for his boxing debut. In a recent video on his YouTube channel, Bjornsson takes viewers through an average day in his new life—including three grueling workouts and five clean meals.

“I’m extremely happy with my shape right now,” he says. “When I started this journey, I weighed 205 kgs (451 pounds). And now I’m down to 155 kgs (341 pounds). Feeling good, feeling healthy.”

For breakfast, Bjornsson eats 3 eggs and 200 grams chicken, as well as a smoothie made with 150 grams yogurt, 100 grams of berries and 40 grams of oats, before taking on his boxing workout, sparring with his coach and working on using his bodyweight and balance more effectively.

Then he hits the assault bike for a cardio session, going slowly for 30 seconds, moderately for 20, and all out for 10. He does this 5 times, then takes 3 minutes of rest before performing another 5 rounds. Then it’s time for lunch: 220 grams of tenderloin beef and 180 grams of white rice with 100 grams of green vegetables.

The workout of the day is a weight training session, including incline dumbbell press, bicep curls, lat pulldowns, and face pulls, followed by meal number 3: 220 grams of chicken, 250 grams of potatoes, and 100 grams of greens.

“This is probably my least favorite meal of the day,” he says. “I’m not a huge fan of chicken. But I have different goals now than I did when I was in strongman, so the diet is slightly different. It’s as clean as it gets. I’m never really hungry and I’m never really full throughout the day.”

Meal number 4, on the other hand, is one of Bjornsson’s personal faves: 200 grams of salmon, 100 grams of rice, and 100 grams of greens. After some well-earned family time, he aids his recovery with 15 minutes in an infrared sauna, followed by a 15-minute cryotherapy session. Then it’s time for the fifth and final meal of the day: 250 grams Greek yogurt, 100 grams of banana, and 30 grams of almond butter, with a shake comprising 1 scoop of whey protein.

“Can you believe it?” He laughs. “I’m eating nothing. I’m getting skinny!”

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