Weight Lifting, Weight Training, Bench Press & Bodybuilding
September 27, 2022

Mo Mendez Winner's Dinners
By Mo Mendez

Mo Mendez Winner's Dinners

Name: Mo Mendez

Height: 5'-10"

Weight: 230lbs

Hometown: Bloomfield, CT

Biggest Recent bodybuilding Title: Musclemania Superbody Pro Overall

Number of meals/snack you eat a day: 4 meals, 2 shakes

Basic breakfast on a training day:

Mo Mendez Winner's Dinners 7:00am

  • 12 eggwhites Pro 40 grams

  • 1.5 cup Oatmeal Carb 38grams

  • 1 whole grapefruit carbs - 20grams

  • 1 black coffee

  • multi-vitamin


  • 3 scoops whey protein with water 60g

  • 1 green apple - 20 g carbs


  • 9oz chicken breast protein 60g

  • 1 sweet potato carb 35g

  • 1 cup broccoli carb 5g


  • 9oz chicken breast protein 60g

  • 1.5 cups brown rice (cooked) carb 70g

  • 1 cup asparagus carb 5g


  • 9oz chicken breast 60g carb

  • 1 cup brown rice (cooked) carb 50g

  • 1 cup broccoli carb 5g

  • large romaine lettuce salad with balsamic vinegar

  • 1 tbs flaxseed oil - 14g fat


  • 3 scoops whey protein with water 60g protein

About how many grams of protein to you eat daily?


Favorite sources of protein:

Chicken breast, turkey breast, fish, and eggwhites

Typical preworkout and Post-workoutmeal/snack (and how long before):

Only snack other than balanced meal is whey protein with water

Mo Mendez Winner's Dinners

What are the significant changes you make in diet during the final week precontest, including water:

  • Cut out eggwhites and tuna due to salt intake

  • (Sun - Weds) Increase vegetables (broccoli, lettuce, asaparagus) with very low complex carbs until (Weds-Sat) then increase complex carbs (rice, potato) while eliminating vegetables - 1.5 gallons water up to Weds - switching to distilled and cutting to slowly to sips on Saturday

Favorite post-competition splurge meal:

  • For appetizer: Shrimp Cocktail

  • Main Course: Rib-Eye Steak Medium Well, Garlic Mashed Potatoes, Sautéed Mushrooms, Dessert: Crème Brule

  • Wine: Cabernet Sauvignon

Supplements you use daily + dosages:

Mo Mendez DVD Beyond Built

Beyond Built

The behind the scenes training and preparation right up until Mo's overall win at the 2003 Musclemania Atlantic! Mo shares his secrets in this exciting new DVD release - Get your copy today! (1 hour)



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