Craig Golias “Goliath” is known as one of the biggest bodybuilders in the world, weighing an incredible 350 lbs at 6’3” tall. His remarkable physique has gained him a lot of prominence in the online fitness and bodybuilding community.
Growing up as a tall and slim teenager, Craig began his bodybuilding journey around the age of 20. He wanted to gain size and become ‘huge‘ like the bodybuilders he saw in magazines. So he started lifting weights and eating several meals per day.
Craig would train day in and day out, taking breaks from weight training very rarely. His discipline and dedication gradually started to pay off, as Craig gained a lot of size over the years.
Ever since then, Craig has become a fitness sensation and competitive bodybuilder; placing highly in contests like Los Angeles Bodybuilding Championships, and Mr. And Ms. Muscle Beach Bodybuilding and Figure Contest.
“From 150lbs to 350lbs! Anything is possible if you believe! Set a goal! Create a desire to achieve and the rest is history.”
Full Name: Craig Golias Weight Height Nationality Profession Over 310lbs (140.6kg) 6'3" (190.5cm) American Bodybuilder, Fitness Model Alias Era Goliath 2000, 2010 Weight Over 310lbs (140.6kg) Height 6'3" (190.5cm) Nationality American Profession Bodybuilder, Fitness Model Alias Goliath Era 2000, 2010
“Just want to thank everyone who leaves positive feedback on my pages! Your honestly the motivation I have to push towards my goals. And for the negative comments, they push me forward as well.
To go out of your way and tell me I’m so big that I’m near death is actually a compliment to me. I’ve been checked and everything is healthy for my size. I might be a bit sluggish but it’s worth it to be able to chase dreams and accomplish goals.”
“Cardio is ok sometimes! As long as you make up for it later by eating delicious treats!!!”
Craig Golias’ Week of Training
Craig trains in the gym six days a week. He doesn’t do cardio, unless he wants to cut down his body fat in a short amount of time. In that case, he’ll do an hour of regular steady-state cardio every day until he reaches his goal.
I only do cardio when I diet, I hate it!! Lol, I do an hour every day when in diet mode.”
A week of training for Craig looks like this;
- Monday – Chest and Hamstrings
- Tuesday – Arms
- Wednesday – Back
- Thursday – Calves
- Friday – Shoulders
- Saturday – Quads
- Sunday – Rest
Craig says he only likes chest days and nothing else. He gets motivated and happy every time he goes to the gym to train pecs.
But when it comes to other body parts like legs, Craig says; “Other body parts aren’t as fun and I hate quad days, cause I train them so hard. I get sick most of the time being taller I have to train harder to fill them out.” – Craig Golias
Stretching for Flexibility
Craig tries to stretch as often as possible to keep his body flexible. He says it can be difficult to stay flexible at his size without stretching. So, he makes sure to stretch after every workout, even if it’s just for five minutes.
He performs either basic full-body stretches, or stretches depending on the muscles he’s trained that day. For example, if Craig trained his chest, he’ll likely do shoulder and chest stretches after he’s done with the workout.
Even though Craig has massive proportions, he still keeps his physique firm and lean. The way he does it is by keeping his diet filled with high protein foods and shakes which help him gain lean muscle.
Almost half of Craig’s diet is made up of weight gainer shakes which contain low-glycemic carbs and a lot of protein. They give him the energy for his long and tough workouts in the gym, which also allows him to build muscle while sleeping through slow released protein.
Alongside shakes, Craig’s daily diet consists of beef, turkey, white rice, egg whites, and vegetables.
“My top 3 food sources would be gainer shakes, white rice, and meat (beef and turkey).”
Cutting the Size Down
When Craig wants to get his body fat to low levels. He’ll drop his carbs, and increase his protein intake. He’ll also include a lot more green vegetables in his diet, as they are high in fiber content, which helps to keep him full throughout the day.
However, Craig says he rarely goes on big cuts like this. The reason being is the huge amount of size he loses when dieting down. Alongside fat, Craig also loses a lot of muscle when he drops his calories too low – no matter how much protein he eats.
“I tend to lose too much size when I diet. Jay Cutler has given me some pointers, but he’s big on eating fish and I don’t eat fish at all. So basically I just do a basic diet and usually drop around 45 pounds as well.”
Alongside weight gainer shakes, Craig also supplements his diet with a good-quality BCAA powder. He may also take a pre-workout supplement if he feels he needs an extra ‘edge’ in his workouts, especially on the leg days.
Idols and Influences
One of Craig’s influences and a good friend in bodybuilding is Rich Piana, a deceased fitness icon.
This is Craig talking about Rich;
“I would talk to Rich all the time and he motivated me to set new goals, and push my body to the limit! He himself said ‘hit 350 Craig! You can do it!’ And it was true motivation hearing it from one the biggest names in the industry.” – Rich Golias
“You should never speak words of death to anyone. This is a sport we’re all in and we need to praise each other not put them down. We all put in the hours in the gym and eat the same boring food all day! We all feel the pain here! But it’s a pain we’ve adapted and learned to love!”
What we can learn from Craig Golias
Craig Golias grew up as a 150lbs teenager who wanted to gain muscle and become big. He had a dream that many would think is unachievable. But with his dedication and passion, Craig proved once again that the only limit is your own mind.
His example has shown us, just like numerous other transformation stories – that there is no challenge that is too big to overcome. Whatever you want in life, you can achieve it with enough belief and passion.
Be sure to read Craig’s story once again if you ever find yourself in need of motivation. Keep believing and working hard, and your dreams too could become a reality.