Science- Erin Banks was the Men's Physique winner at the Arnold bodybuilding competition for 2022 and 2023.
- He said that while he cuts weight for the show, his routine keeps him lean year-round.
Erin Banks is the two-time winner of the prestigious Arnold Men's Physique bodybuilding competition, and all he wants is a trip to The Cheesecake Factory.
"I'm hungry and ready for a vacation," he told Insider before competition, in an interview with on his partnership with the fitness drink brand CELSIUS.
The victory was the hard-fought effort of more than two years of following a strict diet of the same foods nearly year-round to stay in pristine physical shape, according to Banks.
He said a careful routine helps him keep his eyes on the prize, and staples like steak, rice, and the rare celebratory dessert helped sculpt muscle and cut body fat for the win.
He eats between 2,600 to 4,000 calories a day, and 300 grams of protein
In the weeks heading into competition, Banks shared on Instagram that he cut about two inches off his waist as he burned body fat with a calorie deficit.
He said the competition prep diet is about 2,600 calories. His typical day of eating starts with black coffee, eggs, and Cream of Rice in the morning, following by a protein shake after the gym. The rest of the day, he refuels on chicken and rice, almonds or almond butter for a snack, and then steak, and even more rice. For energy, he opts for a can of Celsius. As his big moment on stage gets closer, his meals usually clock in at about 300 grams of protein in total, and 200 grams of carbs.
During the off-season, Banks said he eats closer to 4,000 calories a day, and as many as 500 grams of carbs to build and maintain muscle, but sticks to the same type of meals.
The only exception, he said, is the occasional post-competition cheat meal. His favorite is the The Cheesecake Factory's shrimp jambalaya, followed by Oreo Supreme cheesecake.
"And if I'm feeling good, I'll have the carrot cake, too," he said.
Bodybuilding is a slow process
While some bodybuilders cut loose during the off season, Banks said he gives himself about a week of break time following competition, so he can stay ready for the next one. He thinks of the strict regimen as part of the career he's chosen, no more boring or onerous than a nine-to-five.
"It's just about waking up every morning to go to the job. If you don't perform, you don't get paid," he said.
Banks said that while his diet is essential for his six-pack abs, genetics also play a major role.
"If your food is not correct, you will never have abs like me. But the aesthetics and symmetry are up to God," he said.
While spending years shaping your physique may seem daunting, the slow, consistent process is the best way to build muscle and burn fat, according to Banks.
"This process is not rushed in bodybuilding. There's no shortcuts," Banks said.