Greg Kovacs Diet and Workout Plan

Greg Kovacs Diet

The Greg Kovacs diet was all about eating massive amounts of food. He is considered to be the biggest bodybuilder of all time and weighed 420 lbs at one point. Greg knew what his body needed on a daily basis to stay this big.

Bodybuilding is not just a sport. It’s also a form of art that not only requires skill, but also the discipline to train, practice a consistent workout routine, and follow a strict diet.

In this blog, we will look at the Greg Kovacs diet and workout routine to give you some inspiration from the life of the heaviest bodybuilder that ever lived.

Who is Greg Kovacs?

Greg Mark Kovacs was a professional Canadian IFBB (International Federation of Bodybuilding and Fitness) bodybuilder. He was born in 1968 and studied electrical engineering for a year before quitting to concentrate on bodybuilding.

During his prime, Kovacs had an off-season weight of a whopping 420 lbs and a contest weight of about 330 lbs. At the peak of his career, he developed 27-inch arms, 35-inch legs, and a 70-inch chest. He appeared on the cover of Flex magazine in 1997. The most epic moment of his professional career was when he appeared at the Arnold Schwarzenegger Sports Festival in 2004.

Kovacs passed away in November 2013 due to a heart attack in Mississauga, Ontario.


  • Height: 6’4″ (193 cm)
  • Weight: 400 lbs (181.44 kg)
  • Born: December 16, 1968
  • Died: November 22, 2013

Greg Kovacs Diet

On average, Greg Kovacs consumed a high-calorie diet of 10,000 calories per day during the off-season, 8000 calories per day when trying to lose weight, and 5500 calories per day whenever a championship event was near. The 6 feet 4 inches tall pro bodybuilder used to eat after every 2 to 2 and half hours and split his calories into 6 to 7 meals.

During the off-season, Kovacs consumed a lot of carbohydrates to gain bodyweight, but he practiced strict carb depletion before a championship to burn fat. At times, he even reduced his carb intake to 0 for a day or more.

On a typical off-season day, Kovacs consumed about 1000 grams of carbohydrates and 600 grams of protein. As his shows got closer, he cut down on carbs and increased protein intake. Kovacs frequently ate a lot of tuna, chicken, and steak to meet his protein needs. He also relied heavily on protein powders with glutamine that maximizes muscle growth.

Bulking Diet

  • 1st meal: 6 whole eggs, 2 cups egg whites, 4 pieces toast, and orange juice
  • 2nd meal: 2 scoops whey protein powder and 2 bananas
  • 3rd meal: 6 whole eggs, 2 cups egg whites, 8 slices bacon, 2 cups oatmeal, and orange juice
  • 4th meal: 12 ounces chicken breast, 2 cups white rice, and broccoli
  • 5th meal: 2 scoops whey protein powder, 4 rice cakes, and peanut butter
  • 6th meal: 12 ounces steak, 16 ounces potatoes, and asparagus
  • 7th meal: 12 ounces chicken, 2 cups white rice, and broccoli
  • 8th meal: 2 scoops casein protein and ice cream

Cutting Diet

  • 1st meal: 3 whole eggs, 1 cup egg whites, and 1 cup oatmeal
  • 2nd meal: 1 scoop whey protein and 1 banana
  • 3rd meal: 3 whole eggs, 1 cup egg whites, and 6 slices turkey bacon
  • 4th meal: 8 ounces chicken breast, 1 cup white rice, and broccoli
  • 5th meal: 2 scoops whey protein powder, 2 rice cakes, and peanut butter
  • 6th meal: 8 ounces lean steak, 8 ounces potatoes, and asparagus
  • 7th meal: 8 ounces chicken breast, 1 cup brown rice, and broccoli,
  • 8th meal: 2 scoops casein protein and Greek yogurt

Greg Kovacs Workout Plan

Greg’s diet was not the only insane thing about him. His workout routines and training schedules were pretty extreme too. Greg started training when he was only 17 years old. He divided his body into 5 parts and used to focus on one body part a day.

Greg trained for 6 to 7 days a week and he liked to keep his workouts short (around 45 minutes) but intense. Greg did cardio 3 times a week, usually after his regular training. He liked to burn calories on the treadmill and bike for 30 to 35 minutes.

Greg focused more on basic movements such as inclined presses, flat barbell presses, and dumbbell flys in the off-season. As the championships got closer, he shifted his focus towards more complex movements like cable crossovers from different angles.

Brute Strength

Bodybuilders are known to look good on stage, but that doesn’t mean they’re the strongest guys out there. Greg Kovacs was the exception. He not only looked like a bodybuilder, but also had the strength of a powerlifter. In his prime, Greg could easily bench press 700 lbs.

But it didn’t stop there. Greg could also shoulder press 500 lbs and incline bench press 600 lbs for reps. Those are some truly impressive strength numbers and I bet he could have given top powerlifters like Mark Felix a run for his money.

Kovacs’s main focus was to develop his physique, lose fat, and gain muscle mass. But we’re sure he could have excelled in other sports as a top level athlete. He will always be remembered as one of the greatest bodybuilders of all time.

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