Mariusz Pudzianowski Workout and Diet


Born: 1977

Mariusz Pudzianowski is from Poland. He began training in karate when he was 11 and lifting weights when he was 13. Pudzianowski also boxed from age 15-22. He was 16 when he made his professional debut in weightlifting. Pudzianowski entered his first Strongman competition in 1999. He came in 4th at the 2000 World’s Strongest Man contest, took first in 2002 and then 4 more times, a strongman record. ‘The Dominator’ won a total of 58 competitions over his Strongman career, making him the greatest strength athlete in history. In 2009, Pudzianowski signed with a Polish MMA group. As of January 2023, his fighting record is 17-8. Pudzianowski’s businesses including a training school for bodyguards, real estate and a transportation company. Pudzianowski has millions of followers on social media. He is 6 feet, 1 inch tall and weighs about 255 lbs. When he competed as a strongman, he weighed about 315 lbs.

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Mariusz Pudzianowski’s Diet

Diet Summary

Pudzianowski’s diet is the stuff of legends: mountains of bacon, dozens of eggs, piles of potatoes, and chocolate galore. He eats 6 meals a day, often cooked by the man himself. He enjoys traditional Polish foods like sausages and sauerkraut, and supplements with candy. He also takes real supplements like amino acids, creatine, and magnesium. He drinks protein shakes, accompanied by chocolate. Presumably, he takes in a fair amount of water (but maybe it’s chocolate flavor).

Estimated Macros

High Protein

Medium Fat

Medium Carb

Diet Details

This Diet Is Not for Amateurs

Pudzianowski eats an unbelievable amount of food every day. He starts off with 10 eggs and a couple of pounds of bacon, and it just gets more caloric from there. Between meals, he keeps himself going with candy.

Professional Carnivore

Pudzianowski is a big fan of meat in all its forms, especially bacon, steak, and pork chops.

Solid Polish Food

Pudzianowski makes sure to eat plenty of Polish staples each day, including pork chops, potatoes, sauerkraut, and bigos, a traditional Polish stew.

Serious Chocoholic

Pudzianowski very proudly downs ice cream, burgers, candy and tons of chocolate. When he wakes up in the middle of night, he has some chocolate, then goes back to sleep.

What to Eat

  • Steak
  • Eggs
  • Bacon
  • Pork chops
  • Sausage
  • Sauerkraut
  • Stew
  • Salad
  • Cucumbers
  • Potatoes
  • Protein shakes
  • Chocolate/Candy
  • Ice cream
  • Burgers
  • Water

What to Avoid

  • Not eating enough

Pudzianowski on his approach to eating

I do not follow any particular diet.

Pudzianowski on his incredible energy

My energy comes from my diet.

Pudzianowski on his diet

I eat anything I want, anytime I want.

Pudzianowski on supplementing

Between meals, I eat lots of candy.

Pudzianowski on why he eats candy bars

I need them for energy.


Workout Routine

All Around Athlete

Besides strength training, MMA, and karate, Pudzianowski also boxed for 7 years and is an amateur rugby player.

Perfect Form

Pudzianowski has rarely gotten hurt over the years, in large part because he takes great care to use excellent form.

Amazing Stats

Some of Pudzianowski’s records include 290 kg (640 lb) bench press, 380 kg (840 lb) squat and 415 kg (915 lb) deadlift.

Double Daily Dose

Pudzianowski works out at least 5-6 days a week. He’ll do a minimum of 2 training sessions a day and up to 4, for a total of up to 6 hours at the gym.

Lift Heavy

Pudzianowski cranks it up to 11 every time he hits the gym. He goes all-out, but takes care to build up to the heaviest weights. He follows the pyramid principle, decreasing reps as he increases weight.

Mix It Up

For maximum strength and power, Pudzianowski is always changing up his routine, but staples include sandbag carries, tire flips and farmer walks.

Cardio King

Pudzianowski doesn’t only lift. He does tons of cardio including running, swimming, and jumping rope.

Exercise Style

A Mariusz Pudzianowski Routine

Sample AM Session
Warm up
Back squats: 8 sets pyramiding up from 60 kg to 160 kg
Olympic squats: pyramid from 160 kg to 280 kg. Descending reps 6 down to 2.
Do 6 sets of each of the following
Leg curls: 20
Leg extension: 20
Pull-ups: 15
Chin-ups: 10
Do 4 sets of each of the following:
Pull-downs: 15
Barbell rows: 15
Hangning leg raises: 30
Crunches: 30
Sample PM Training
Sandbag carry (130 kg): 170 meters x 3
Conan’s wheel (290 kg): 3x
Tire flips: 10 x 3
MMA training
AM Session
Grappling with judo & wrestling
PM Session
Boxing: 40 min

Pudzianowski on his secret to incredible strength

No diet! More training!

Pudzianowski on his MMA training

Every morning, I have grappling training with elements of wrestling and judo. In the evenings, I have 40-minute boxing workouts.

Pudzianowski  on MMA

I really enjoy it. After all, the mixture of style is what MMA is all about.


Protein Powder


Pudzianowski eats a lot of meat, but he still has a protein shake every evening, no doubt to help wash down the candy.



Also on Pudzianowski’s list of regular supplements is branched-chain amino acids. BCAAs are a top pick for pro athletes because they grow muscle, reduce fatigue, and ease soreness.



Pudzianowski takes creatine, which is clinically proven to increase muscle mass. It also improves performance at the gym and speeds recovery.



Pudzianowski takes the electrolyte magnesium which helps prevent muscle spasms and promotes a good night’s sleep.


Dreams Come True

Pudzianowski says he always wanted to be a fighter, and joining an MMA team made his dream a reality.

Dropping Weight

When Pudzianowski took up MMA, he dropped 30 lbs in just 9 weeks. He says being a svelte 280 lbs. has made him much more sprightly.

Light on His Feet

In 2008, Pudzianowski made it all the way to the final round of the Polish version of Dancing With the Stars, but ultimately lost to actress Magdalena Walach.

Watch Out for Those Kicks

Pudzianowski accidentally broke the leg of his sparring partner at practice one day. He says he only used 30% of his power and it was just unlucky.

Jail Time

Pudzianowski spent 19 months in prison for an assault conviction. He says he was standing up to a local mafia boss.The prison term prevented him from attending the 2001 Strongman competition.

Just a Hobby

Pudzianowski says that sports are just a pastime for him, and his real business is his training school for bodyguards and real estate investments.

Not Just Another Pretty Face

Pudzianowski can not only fight, lift, and dance, he can also sing. He makes regular appearances with Pudzian Band, a music group started by his brother Krystian. Pudzianowski once appeared on the Polish reality singing show Just the Two of Us with singer Anna Wisniewska.

Pudzianowski on his upbringing

My mother didn’t raise me to be a bum.

Pudzianowski on dropping weight to fight MMA

I’m not the same Pudzian as a few weeks ago…There are even wrestlers with a few years’ experience who are not able to do what I can.

Pudzianowski on being a fighter

You either are a fighter and you fight, or, as we say in Poland, you won’t make a skylark out of a crow.

Pudzianowski on weightlifting vs MMA

MMA is a different sport than strongman. I must change everything. I had to train 8 years to drastically change my body…because I couldn’t stand 5 minutes.

Pudzianowski on himself

I’m not afraid of anyone.

Pudzianowski on the competition

I never underestimate my opponents whether it’s Strongman or anything else.

Recommended Products

MET-Rx nutritional supplements

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axle bar

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yoke rack

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farmer’s handles

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conan’s wheel trainer

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Wrist Wraps

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Knee Sleeves

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MMA gloves

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Bench Press Specialization

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