Laurence “Big Loz” Shahlaei Reveals 3,615-Calorie Diet Used During Amazing Physique Transformation


Laurence “Big Loz” Shahlaei has set a goal to lose 100 pounds.

Laurence Shahlaei, known as Big Loz, retired from strongman and this is when he began going through an incredible physique transformation. It begins with the new diet that he has been following that consists of 3,615 calories.

On Wednesday, Big Loz shares a video to YouTube showing what a full day of eating for him looks like in retirement. Obviously, this is a diet that is significantly cut down from his time eating to compete in strongman. Since his days competing, Big Loz has lost over 85 pounds and is adding more muscle definition. 

Below, you can find the full diet for the 2016 Europe’s Strongest Man champion. He details each meal, along with the calorie count for each.


Meal 1 – 604 calories

This is a meal that starts the day for Big Loz. It is kept simple and can be added to if he is feeing hungrier on a certain day. The amount of oats that is consumed is half the amount that Big Loz used to eat during his strongman days. 

  • 100 grams oats
  • 300 milliliters skim milk
  • Single scoop Whey protein
  • Banana or four squares sea salt dark chocolate — on certain days

Meal 2 – 598 calories

During meal two, Big Loz will often indulge in a Diet Coke. He is a believer in diet sodas because it allows him to avoid the drinks with many calories that do not add any nutritional value.

  • 250 grams steak mince
  • 165 grams Basmati rice
  • 100 grams boiled peas

Meal 3 – 613 calories

Big Loz uses the eye test to add the amounts of each into this meal. When eating fruits and vegetables, this is his Paul method because of the low-calorie intake. This meal is about finding a balance between the healthy foods while still making them taste good.

  • 100 grams Fusilli pasta
  • 150 grams chicken
  • 15 grams pesto


Pre- & Post-Workout Meals

Big Loz still trains in the gym on a daily basis and keeps his meals around the gym simple as well. Before hitting cardio and weights, Shahlaei will make two bagels with 30 grams of jam. Following his workout, Big Loz makes a meal replacement shake, which comes out to 91 calories. His pre-workout meal is 523 calories.

Meal 4 – 930 calories

Big Loz’s final meal of the day is his biggest one. It is the dinner that he eats five to six times per week before having four squares of dark chocolate as a late-night snack.

  • 400 grams mashed sweet potatoes
  • 227 grams sirloin steak
  • 100 grams broccoli with salt and garlic, topped with mustard
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