For breakfast, it is 12 egg whites washed down with some water - welcome to Sam Mausii's life for the next six weeks.
The burly bodybuilder is fairly used to it by now. And all those endless gym sessions and bland meals have been worth the sacrifice.
Not only does the 38-year-old have the biceps to show for it, but he has the South Island and New Zealand novice physique titles and is off to the world championships in Germany next month to fly the flag for his country.
He is hoping to place at the world championships but is not sure what to expect.
"I just want to do the best I can and see what happens from there," Mausii said.
Remarkably, Mausii has dropped from 108kg earlier this year to his competing weight of about 84kg. He has a couple of day's grace before the diet starts again. After that it all sounds a bit bleak.
"Lunch is a tin of tuna and half a cup of rice," he said.
"In between, I have a shake and half a potato. Tea is chicken breast and half a cup of rice. That's it.
"Yum."
That powers his "high intensity" gym sessions. To bulk up, bodybuilders lift heavy weights.
But once they start dieting for competitions, they switch to high intensity sessions in which they lift light weights but do more repetitions.
Fellow Dunedin bodybuilder Alex Spenceley, from Body Synergy, is also off to the Mr Universe show.
The buff 19-year-old won a national title in the teenage category and was selected in the New Zealand team to compete at the world championships.
He has not had a day off training since he was 13 and it is his ambition to win the Mr Universe title one day.
"This is not a passing fad. It is something I plan to do for life," he said.
Mausii trains at Sky Fitness in Dunedin and is not the only champion to emerge from the gym. Donovan Chisholm 9340 also claimed South Island and New Zealand titles. He competes in the novice athletic title, where the emphasis is on shape, rather than size.
At 1.56m and 54kg, Chisholm is not your typical bodybuilder.
While short in stature, he is not short on ambition and would also like to represent New Zealand on the world stage.
He plans to spend the next four years "bulking up" and working towards his goal.
