Brian Decosta Diet and Workout Plan

The Brian Decosta diet plan changes depending on his bodybuilding schedule. When preparing for a competition, he will drop his calories and eat more smaller meals throughout the day.

During the off-season, Brian will slightly increase his calories and eat 2-3 larger meals each day. This eating style helps him stay lean year-round.

Who is Brian Decosta?

Brian Decosta is a bodybuilder, fitness coach and entrepreneur. Born and raised in West Virginia, Brian’s passion for fitness began at a young age.

He grew up playing soccer and running track, then made the transition to bodybuilding as a teenager. Today, Brian shares diet and exercise advice across his social media channels and offers coaching programs.


Height5′ 10″ (178 cm)
Weight203 lbs (92 kg)
Year of birth1991
Credit: Brian Decosta (via YouTube)

Brian Decosta Diet

This is a typical day of eating for Brian when he’s looking to lean down for a competition, or photo shoot. This eating plan is spread out between 5 different meals, at around 2,500 calories total.

During a calorie deficit, Brian likes to spread out his meals like this. He says that it’s the best way to prevent hunger, because you’re eating every couple of hours.

Meal 1Buffalo chicken bowl with rice and mixed vegetables
Macros498 calories / 51g protein / 42g carbs / 14g fat
Meal 2Chipotle steak bowl with double veggies
Macros458 calories / 38g protein / 49g carbs / 10g fat
Meal 3Spicy roasted chicken with carrots and tomatoes
Macros462 calories / 55g protein / 29g carbs / 14g fat
Meal 4Egg whites, spinach, oatmeal, banana, and blueberries
Macros549 calories / 53g protein / 76g carbs / 5g fat
Meal 5Ground beef, white rice, beans, grilled peppers and 2 tortillas
Macros549 calories / 35g protein / 49g carbs / 25g fat

Brian Decosta Workout

Credit: Paul Revelia (via YouTube)

Chest Workout

This workout focuses on muscle hypertrophy (muscle growth) of the chest muscles. This is a high volume workout, that is sure to give you a pump.

Brian likes to start each chest day with incline dumbbell bench press. This helps activate the upper chest and will warm up the body, to help prevent injury.

  • 1st exercise: Incline dumbbell bench press 5 x 10
  • 2nd exercise: Floor dumbbell fly 4 x 15
  • 3rd exercise: Plate press 4 x 15
  • 4th exercise: Cable chest fly (high to low) 5 x 12-15
  • 5th exercise: UVC raise 4 x 12-15
  • 6th exercise: Twisting push-up 4 x 12

Back Workout

If you’re looking to have a thick and wide back, try this workout below. You will notice that Brian utilizes higher reps, which allows him to focus on slowly contracting the muscles.

He also aims for around 60-90 seconds rest in between sets. This short amount of time in between sets can help improve your cardio.

  • 1st exercise: Wide grip pulldown 3 x 10
  • 2nd exercise: Kneeling v-bar pull down 3 x 15
  • 3rd exercise: Kneeling dumbbell row 3 x 10
  • 4th exercise: Rope pulldown 3 x 15
  • 5th exercise: Rear delt fly (pec deck) 3 x 12-15
  • 6th exercise: Dumbbell shrug 3 x 15

Shoulder Workout

Shoulder mobility is crucial for injury prevention. And plate rotations are a very underrated exercise that can help strengthen the shoulders. You don’t need to go heavy either.

All you need is a pair of 10 pound plates to feel the muscles being worked. Brian throws in an intense superset at the end, so you can finish this workout with a crazy pump.

  • 1st exercise: Dumbbell shoulder press (heavy) 3 x 6
  • 2nd exercise: Dumbbell shoulder press (light) 3 x 12
  • 3rd exercise: Plate shoulder rotations 3 x 10
  • 4th exercise: Kettlebell upright row 3 x 10
  • 5th exercise: Seated cable face pull 3 x 15 superset with curl to lateral raise 3 x 15
  • 6th exercise: Single arm explosive press (on flat bench) 4 x 10
  • 7th exercise: Push-up 3 x 2 reps shy of failure superset with triceps pushdown with rope 3 x 15

Leg Workout

You can see from the workout below, that Brian likes to start his leg day off with a traditional barbell squat. This is an exhausting movement, which is why it’s best to place it in the beginning of the workout.

From there he moves on to higher rep leg exercises, with a superset thrown in the middle. Brian will finish off leg day with some high rep calf exercises.

  • 1st exercise: Barbell squat 3 x 8
  • 2nd exercise: Hack squat machine 3 x 15
  • 3rd exercise: Goblet squat 3 x 10
  • 4th exercise: Leg extension 6 x 20
  • 5th exercise: Dumbbell squat (heels elevated) 3 x 15 superset with dumbbell Romanian deadlift 3 x 20
  • 6th exercise: Glute kickback machine 3 x 20
  • 7th exercise: Calf raise machine 4 x 20

Arm Workout

This is a very intense arm workout, with the goal of building mass. You will notice each exercise here is a high volume superset. The first exercise in the superset focuses on the biceps, while the second is a triceps exercise.

This is the best way to hit arms, as you can immediately move on the the next muscle group, without worrying about overtraining.

  • 1st exercise: Incline hammer curl 3 x 15 superset with triceps straight bar pushdown 3 x 15
  • 2nd exercise: Cable curl with rope 3 x 15 superset with overhead cable triceps extension 3 x 15
  • 3rd exercise: Double plate curl 3 x 8 superset with incline overhead triceps extension with plate 3 x 15
  • 4th exercise: Reverse curl with straight bar 3 x 15 superset with skullcrusher 3 x 8
  • 5th exercise: Top half EZ bar curl 3 x 25 superset with EZ bar overhead triceps extension

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