Martin Fitzwater’s southern bodybuilding prep recipes.
Last updated on April 23rd, 2025
Diet preparation and planning can make or break physique goals. While shredding diets can be grueling and highly restrictive, flexibility is a trick for success.
In April 2025, fourth-ranked IFBB pro Open bodybuilder Martin Fitzwater whipped up two southern comfort-inspired bodybuilding recipes — blueberry cobbler and chicken and waffles. He’s eating them to prepare for the 2025 Pittsburgh Pro contest in Pennsylvania, which is set for May 10-11.
Blueberry Cobbler: Sweet Savior
Fitzwater uses cream of rice instead of oats for the cobbler. This is due to personal preference more than nutrition. He first mixes 150 grams (g) of blueberries with cinnamon, stevia, and salt into a glass baking dish for the fruit base.
This creates a blueberry soup at the bottom, which is [necessary] for the cobbler.
—Martin Fitzwater
Blend these ingredients for the crumble:
- 50 grams of apple for moisture
- 30 grams of egg whites to bind
- 240 grams of maple brown sugar cream of rice
- 100 grams of fat-free milk
- Baking powder
After blending, stir the batter and pour it evenly over the blueberries. Shake the glassware to help the batter mix with the berries, and coat it with a little cooking spray. Place the dish in the air fryer at 370 degrees Fahrenheit and check it after 10 minutes.
“Bodybuilders are lazy,” Fitzwater joked, emphasizing the convenience of air fryers.
This is the perfect way to fulfill sweet cravings during prep.
—Martin Fitzwater
Top the cobbler with keto-friendly ice cream, or “creamies”— a frozen protein shake made with two scoops of protein, water, and a little milk. Serve portions according to diet goals.
Chicken Tenders: Indulgence Without Guilt?
Fitzwater weighs and blends 65 grams of cornflakes (50 grams of carbs) with his favorite seasonings to prepare the chicken tenders. Weigh according to your macro needs. Coat the tenders in the seasoned cornflakes, spray the air fryer, and cook at 400°F for 15 minutes.
“This is the Chick-fil-A prep version,” Fitzwater asserted, recommending cooling them on a rack to prevent a soggy crust.
Mental Prep
Fitzwater opened up about the mental toll of bodybuilding contest prep. “As good of a bodybuilder as I am…I’ve been the amateur that screwed up and ate crazy amounts of food and was up 20 pounds after the show.”
Now, Fitzwater embraces suffering: “Nothing worth having comes easy…embrace it and learn to fall in love with it.”
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Featured image: @martfitzh2o on Instagram
