Dallas McCarver Diet and Workout Plan

Dallas McCarver diet

The Dallas McCarver diet followed the standard bodybuilding meal plan. As a professional competitor, he would bulk up during the off-season by increasing his calories. Then Dallas would drop his calories back down, so he could get as lean as possible before a competition. Continue reading for a more detailed look into his former diet and workout routine.

Who Was Dallas McCarver?

Dallas McCarver was an American professional bodybuilder. He had a successful career and was able to place 8th at the 2016 Mr. Olympia Competition in Las Vegas, Nevada. Dallas had an active childhood and began bodybuilding at a young age. He went on to earn his professional card at just 21 years old.


  • Height: 6′ 0″ (182.88 cm)
  • Weight: 255 – 265lbs (115.7 – 120.2kg)
  • Born: April 9, 2991
  • Died: August 22, 2017

Dallas McCarver Diet Plan

It’s no secret that professional bodybuilders eat a lot of food. Dallas was no different. He was dedicated to becoming the best in his sport and knew gains could only be made in the kitchen. Lifting heavy weights won’t help you unless you refuel with proper nutrients. Here’s what a typical day of eating might have looked like, in order for Dallas to maintain his large frame.

  • 1st meal: 4 whole eggs, 12 ounces egg whites, and 80 grams oatmeal
  • 2nd meal: 120 grams cream of rice, 60 grams whey protein powder, and blueberries
  • 3rd meal: 7 ounces chicken breast, 350 grams white rice, and 150 grams pineapple
  • 4th meal: 7 ounces lean ground beef, 350 grams white rice, and broccoli
  • 5th meal: 7 ounces chicken breast and 450 grams sweet potato
  • 6th meal: 60 grams casein protein powder, 8 ounces Greek yogurt, and 20 grams honey

This example day of eating shows how Dallas followed the modern approach to bodybuilding nutrition. He would usually eat around six meals a day, in order to constantly be fueling his body. This helps increase protein synthesis and replace glycogen lost in workouts. Splitting up your meals can also help avoid bloating, which is something you don’t want during an intense training session.

Importance of Carbs

There are many different methods when it comes to dieting. Dallas preferred to eat high amounts of protein and carbs, with lower amounts of fat. He used complex carbs to help fuel his intense workouts in the gym, but they also helped his muscles recover.

His favorite types of carbs were rice, oatmeal, sweet potatoes, and cream of rice. If you want to grow your muscles, you need more than just high amounts of protein. That’s why low carb diets are not the best option for bodybuilders.

Carbs offer many benefits and they have essential vitamins and minerals. Studies have even shown that more carbs could be better when preparing for a competition, as they can help maintain muscle mass.

Dallas McCarver Workout Routine

When it came to working out, Dallas followed isolation exercises. This method focuses on training one or two muscle groups during a workout. Dallas would be able to target all of the major muscle groups in the body throughout the week. Let’s take a look at what kind of exercises he may have done, in order to grow his muscles.

Chest Workout

  • 1st exercise: Cable chest fly (2 warm up sets and 3 working sets)
  • 2nd exercise: Incline chest press on machine 5 x 8-12
  • 3rd exercise: Nautilus press 5 x 8-12
  • 4th exercise: Dumbbell chest press 5 x 8-10
  • 5th exercise: Cable crossover 5 x 8-12
  • 6th exercise: Cable crossover on bench 5 x 8-12

Back Workout

  • 1st exercise: Reverse grip lat pulldown 4 x 8-12
  • 2nd exercise: Dumbbell row 4 x 8-12
  • 3rd exercise: Plate loaded t-bar row 4 x 8-10
  • 4th exercise: Close grip cable row 4 x 10-12
  • 5th exercise: Reverse seated row machine 4 x 8-12
  • 6th exercise: Smith machine deadlift 4 x 8-12
  • 7th exercise: Close grip lat pull down 4 x 15

Shoulder Workout

  • 1st exercise: Dumbbell shoulder press 4 x 12
  • 2nd exercise: Lying cable side lateral raise 4 x 12
  • 3rd exercise: Dumbbell front lateral raise 4 x 12
  • 4th exercise: Reverse pec dec machine 4 x 10-15
  • 5th exercise: Dumbbell side lateral raise 4 x 10
  • 6th exercise: Cable front raise 4 x 10

Leg Workout

  • 1st exercise: Lying hamstring curl 4 x 8-12
  • 2nd exercise: Leg press 5 x 8-12
  • 3rd exercise: Smith machine front squat 4 x 12-15
  • 4th exercise: Seated leg extension 4 x 12-15
  • 5th exercise: Single leg hamstring curl 4 x 10-12
  • 6th exercise: Smith machine stiff leg deadlift 4 x 12-15

Arm Workout

  • 1st exercise: Triceps pulldown with rope 4 x 10-15
  • 2nd exercise: Bodyweight dip 4 x 8-10
  • 3rd exercise: Close grip bench press 4 x 10-12
  • 4th exercise: EZ bar skullcrusher 4 x 12-15
  • 5th exercise: Bent over cable pushdown 4 x 12-15
  • 6th exercise: EZ bar preacher curl 4 x 12-15
  • 7th exercise: Alternating dumbbell curl 4 x 10-12
  • 8th exercise: Standing barbell curl 4 x 12-15
  • 9th exercise: Preacher curl on machine 4 x 12-15

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