Learn how to meal prep like a pro with Samson Dauda and get his quick but brutal leg workout.


Samson starts his morning off by taking his dog Cerberus for a walk before doing 50 minutes of fasted cardio, followed by 10-15 minutes of bodybuilding posing. Once his cardio is complete, Samson prepares his first meal of the day.

Meal 1:

  • 3 whole eggs

After breakfast, Samson makes his way to Markos grocery store to shop for some bodybuilding diet essentials to prepare his meals for the next 2 weeks.

Grocery List:

  • Sweet Potatoes
  • Salmon
  • Ground beef
  • Chicken breast
  • Eggs
  • Chicken legs

Once back from grocery shopping, Samson prepares and eats his next meal.

Meal 2:

  • 200 grams of sweet potato
  • 200 grams of steak

After his second meal of the day, Samson shows us how to bulk meal prep. He preps and packs his meals for the next two weeks. To save time during the week, he cooks all of his meat in bulk and portion out servings to freeze and take out as needed.

Pro Tip: Buying individual salmon fillets can get expensive. You can save money by buying a whole salmon and dividing it up into individual portions. 

After his meal prep is complete, Samson eats his pre-workout meal and prepares to go train legs.

Meal 3:

  • 250 grams of chicken breast
  • 5 cups of rice 

After this meal, Samson prepares his pre-workout, intra-workout and post-workout drinks.

This close to a show, his energy levels are low, so Samson takes 1 scoop of HOSSTILITY complete all-in-one pre-workout 30-minutes before training to give him the energy and focus boost that he needs to push through his workout.

He also prepares 1 scoop of INTRA[R3] intra-workout to help sustain his performance in the gym and keep him from crashing during his workout, an absolute must at this stage in his prep. The INTRA[R3] provides Cluster Dextrin highly branched cyclic dextrin as a carb source, vegan-friendly essential amino acids (EAAs), PeakO2 mushroom complex to amplify endurance, betaine, taurine, and electrolytes, including Pink Himalayan Sea Salt for complete intra-workout support.

Finally, Samson prepares a shake of 2 scoops of the ISO[H1] grass-fed whey isolate protein in Cinnamon Oatmeal Cookie flavor to help jump-start muscle recovery post-workout. Each serving of ISO[H1] gives him 12.6 grams of EAAs, including 5.7 grams of branched chain amino acids (BCAAs) and 2.8 grams of leucine. This high-quality cold-processed, micro- and ultra-filtered non-denatured whey protein is also enhanced with DigeSEB digestive enzymes to support improved digestion and absorption.


Samson Dauda’s Leg Blasting Workout

Samson takes you through a short but highly intense and effective quad focused leg workout. Don’t let the fact that there are only three exercises fool you—this workout will leave your quads screaming for mercy!

Leg Extensions Superset with Machine Squats:

Start by performing leg extensions. We want to keep the weight light to begin, to warm the knees up and drive blood into the quads. Perform 15 reps, really focusing on contracting your quads and driving blood into the muscle. Immediately following this set, you want to go right into machine squats. Samson uses the machine instead of a barbell to prevent lower back injuries this close to the show. The machine allows you to focus on pushing through the quads while minimizing the stress on the lower back. Perform 10 reps here. Take about 60-seconds to recover between sets. You want to complete two warm-up sets of this superset at 10-15 reps and then move on to four working sets of 10 reps of each, taking them to failure.

Bonus set: Perform an extra round of this superset. For the leg extension, hold the weight at the top of the movement for 3 seconds each rep and then move to the squat machine. You want to hold the weight for 3 seconds on the squats at the bottom of the movement to eliminate momentum and burn out the quads totally. 

Walking Lunges:

Set up a barbell and rest it on your upper back and traps. Here, Samson performs walking lunges outdoors on gravel. Performing walking lunges on gravel forces him to think about each step, focusing on perfect form to prevent falling. Perform 10 repetitions per leg for three sets, taking each to failure.

Meal 4:

  • 2 Scoops of ISO[H1] grass fed whey isolate protein

After Samson is home, he waits about an hour from his post-workout protein shake to have his next meal.

Meal 5:

  • 250 grams of chicken breast
  • 5 cups of rice

Throughout the day, Samson is staying hydrated by sipping on SILO[9] essential amino acids plus hydration complex.

Before bed, Samson prepares his last meal of the day.

Meal 6:

  • 200 grams of Salmon
  • Seasoned with chilli flakes, mixed herbs and peri peri salt