Hafthor Bjornsson, known as The Mountain from Game of Thrones, has undergone a dramatic transformation, dropping over 100 pounds in preparation for his highly anticipated boxing match against fellow strongman Eddie Hall (the match was held in 2022).
Once weighing 205 kg (452 lbs), Bjornsson has slimmed down to 155 kg (341 lbs), shifting his focus from sheer strength to agility, endurance, and speed.
“I feel so much better now,” Bjornsson says. “When I was 205 kilograms, I was force-feeding myself every single day. Now, I eat because I’m hungry, and it feels great.” His daily routine reflects this shift, balancing intense training sessions, carefully planned nutrition, and a strict recovery protocol to optimize his performance in the ring.
Jump to:
- High-Protein Breakfast for a Strong Start
- Boxing Technique and Footwork Drills
- Post-Training Recovery Meal
- High-Intensity Endurance Training
- Midday Meal for Sustained Energy
- Strength Training for Power Maintenance
- A Favorite Meal to Refuel After Strength Training
- Recovery Routine: Sauna and Ice Bath Therapy
- Final Meal of the Day: A Light, Nutrient-Dense Option
- A New Approach to Strength and Fitness
High-Protein Breakfast for a Strong Start
Bjornsson starts his day with a breakfast designed to fuel his demanding training schedule. His first meal consists of three eggs, 200 grams of chicken, 150 grams of Greek yogurt, 100 grams of strawberries and blueberries, and 40 grams of oats. He also hydrates with an energy drink to kickstart his metabolism.
“I eat the same meals every single day,” he explains. “It keeps things simple, and I know exactly how my body responds.”
Boxing Technique and Footwork Drills
His first training session of the day is all about refining his boxing skills. This includes movement drills, footwork exercises, and balance work. After nearly a year of training, he feels his technique has improved significantly.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
“Today was a breakthrough,” Bjornsson says. “The way I used my body weight and balance felt better than ever. Now, the challenge is to bring this into sparring.”
Post-Training Recovery Meal
After boxing, he refuels with a high-protein meal of 220 grams of tenderloin beef, 180 grams of white rice, and 100 grams of greens. Despite feeling exhausted, he knows proper nutrition is critical for recovery.
“Recovery starts the moment you finish training,” he says. “If I don’t eat properly, I won’t be ready for the next session.”
High-Intensity Endurance Training
His second workout focuses on conditioning, featuring an assault bike routine designed to push his cardiovascular limits. The workout consists of 30 seconds of slow cycling, 20 seconds at a moderate pace, and 10 seconds of all-out sprinting, repeated five times before a three-minute rest. He completes this cycle up to six times.
“It’s brutal, but necessary,” he says. “My legs are completely dead afterward, but this is what builds my conditioning.”
Midday Meal for Sustained Energy
To keep his energy levels stable, Bjornsson eats another balanced meal of 220 grams of chicken, 250 grams of potatoes, and 100 grams of greens.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
“I’m not a huge fan of chicken,” he admits. “But my goals are different now. I eat for performance, not just for size.”
Strength Training for Power Maintenance
At Strong Gym in Dubai, his third session of the day is all about maintaining power without overtraining. His workout includes a 45 kg shoulder press for five reps, lat pulldowns for eight reps across three sets, biceps and triceps exercises, and four sets of face pulls for eight reps.
“Some people train too much, others too little,” he says. “I’m finding that sweet spot where I push my limits without burning out.”
A Favorite Meal to Refuel After Strength Training
After lifting, he enjoys one of his favorite meals: 220 grams of salmon, 100 grams of greens, and 100 grams of rice. He credits meal prep services in Dubai for making clean eating easier.
“Having fresh meals delivered every day has made this process so much easier,” he says.
Recovery Routine: Sauna and Ice Bath Therapy
Bjornsson prioritizes recovery just as much as training. His post-workout routine includes 15 minutes in an infrared sauna followed by a cold plunge to reduce inflammation and accelerate recovery.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
“It’s not just about muscle recovery,” he explains. “This helps my whole body reset so I can train at full capacity again tomorrow.”
Final Meal of the Day: A Light, Nutrient-Dense Option
Before heading to bed, he eats a protein-packed but light meal consisting of 250 grams of Greek yogurt, 30 grams of almond butter, 100 grams of banana, and a scoop of whey protein.
“This is basically my dessert,” he says. “And it actually tastes pretty good.”
A New Approach to Strength and Fitness
Bjornsson’s transformation from strongman to boxer has required a complete shift in his training philosophy. No longer focused on lifting the heaviest weights, he now prioritizes endurance, skill, and controlled power.
“I feel stronger in a different way now,” he says. “I used to force-feed myself just to maintain size. Now, I’m eating to fuel my body properly—and I’ve never felt better.”
His disciplined routine proves that true strength isn’t just about size—it’s about balance, precision, and smart training. As he prepares for his fight against Eddie Hall, Bjornsson is determined to be at his best, both physically and mentally.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
