Offseason Meal Prep with IFBB Pro Samson Dauda

IFBB pro bodybuilder Samson Dauda takes us through a day of his offseason and shows us what foods he eats to build muscle and how he meal preps.



Samson Dauda’s Go-To Offseason Breakfast 

Samson never skips breakfast. Breakfast is one of the most important meals of the day for building and maintaining muscle during the offseason. Samson mixes 140 grams of rolled oats with 1 scoop of ISO[H1] grass fed whey protein isolate with 100 grams of milk and water. He then blends into a shake. The reason he does so is that 140 grams of cooked oats is a lot of volume and takes too long to eat. It is a lot easier to drink down a smoothie than eat a big bowl of oatmeal.

The second part of his breakfast is eggs. Samson scrambles 5 whole eggs with a splash of milk in a bowl. The reason he adds milk is it keeps his eggs moist. In the off season he cooks his eggs in approximately a tablespoon of butter. He cooks until fluffy and seasons with salt and pepper. As he gets closer to a show he will slowly start removing the yokes from this meal one by one. 

How Samson Meal Preps

Best Muscle Building Carb Source: Rice

Carbohydrate sources such as rice should be a staple in any bodybuilding diet plan. Carbs are important for muscle building because they are protein sparing, meaning the body will utilize glycogen stores instead of breaking down muscle tissue for energy. Staying topped up with carbs will ensure you have the necessary and most efficient fuel for your intense workouts.

Samson starts by rinsing the rice thoroughly. He does this to wash away the starch, which makes the rice less sticky. He then places it in a container in a steamer and adds boiling water to speed up the cooking process. Samson likes to add a teaspoon of coconut oil to the rice before it is cooked and stirs it in, this adds flavor to his rice and also keeps it from clumping together. Cook for 25-30 minutes. 

Once the rice is done cooking and cooling, Samson puts the rice in a bag in the fridge and portions out as needed. 

Best Muscle Building Protein Source: Steak

If you are aiming to increase your protein intake with the best sources of protein to build muscle and lose weight, high-quality sources like steak and chicken should be part of your bodybuilding nutrition plan. 

Steak is an excellent mass-building food that is rich in protein, fats, and vitamins. Samson likes to cook his beef in bulk, giving him a quick and easy protein option to grab and reheat over the course of several days. He begins by separating the fat from the meat. Next, he will cook all of his steak on the grill. He will place all of the cooked meat in a bowl to cool and then cut up and portion out in 200 gram servings. From there, he places them in bags and puts them in the freezer to take out as needed. 

Chicken breast is the classic, lean muscle-building protein. Samson follows the same process for cooking his chicken to ensure he always has plenty of ready made protein foods on hand.

Best Muscle Building Meal: Salmon & Rice Meal

This is Samson’s favorite muscle-building meal of the day. Salmon is loaded with protein and omega-3 fatty acids, nutrients which help build and repair, and keep hunger at bay. He starts by putting down aluminum foil. He then places his salmon fillets on top. From there, he seasons with dry pepper flakes, mixed herbs, nandos salt and maggie's sauce. He then wraps the salmon in the foil and places it in an air fryer for 18 minutes at 180 degrees. For this meal, Samson likes to change up his rice and add in Mexican flavored rice.