“I Consume 6000 Calories Daily” – The South African ‘Rhino’ Who Became the World’s Strongest Man

Rayno Nel’s Historic Achievement

For Rayno Nel, claiming the title of World’s Strongest Man holds a profound significance. The 30-year-old from South Africa achieved this esteemed accolade during his inaugural appearance at the competition in May, a feat that astonished many, including himself.

“I never anticipated that I would be standing on top of that podium this early in my career,” he shared with Not by the Playbook on the BBC World Service. “It still feels surreal to have accomplished this so soon.”

He emphasized the uniqueness of the title, stating, “You might hold a UFC belt signifying your fighting prowess, but being the World’s Strongest Man carries an unparalleled weight. It’s just different.”

What makes Nel’s success even more extraordinary is the fact that he is the first African to earn this title, having only transitioned into strongman competitions in 2023, four years after relinquishing his dream of playing professional rugby.

Raised in Upington, a relatively secluded town in the Northern Cape, Nel was aware of strongman competitions but admits that it was “serendipitous” for him to enter the sport after working as a full-time electrical engineer for several years.

“I always aimed to engage in competitive sports,” he explained. “I thrive on the adrenaline of competition. I’m one of those individuals who truly enjoys pushing myself to the limit.”

Diet and Dedication

Engaging in strongman training is undoubtedly demanding, especially for someone balancing it with a traditional job.

“All my free time and my wife’s time has been devoted to strongman,” he remarked. “I train for three hours on three weeknights, and on Saturdays, I commit to lengthy sessions lasting six to eight hours.”

He fuels this rigorous regimen by consuming as much as 6,000 calories daily, primarily focusing on clean foods. “Fortunately, in South Africa, red meat is quite affordable, so my diet consists a lot of steak, biltong, and pasta.”

Weighing in at 148 kg and standing 191 cm tall, during a recent fitting, the tailor found it impossible to find a shirt large enough to accommodate Nel’s neck.

His impressive stature and the wildlife-rich environment have earned him a fitting moniker. “I’ve been dubbed the Rhino from South Africa, which I think suits me well,” he commented. “I like it.”

An Emotional Journey to Victory

Nel clinched the title of World’s Strongest Man in 2025 in Sacramento, California, edging out three-time champion Tom Stoltman of Great Britain by a slim margin of half a point.

After successfully navigating two days of qualifying events, Nel secured a top-three finish in four of the five final events. He delivered a powerful deadlift of 490 kg—approximately half the weight of South Africa’s endangered black rhinos—leading into the challenging penultimate event, the Flintstone Press, which is a behind-the-neck shoulder press.

“Reflecting on it, that was the least enjoyable moment,” Nel recalled, noting how his lead was slashed from seven points to just two and a half after a missed second lift. “It wasn’t physically taxing but was certainly the mental low point of the contest.”

However, Nel believes that mental strength is one of his key advantages. “Over those four days of competition, we’re all in the same room, and there are definitely mind games involved,” he noted. “I try to concentrate solely on my performance and don’t engage in psychological tactics. The competitors are all extraordinary individuals, so it’s all in good spirit.”

In the final event, the famed Atlas Stones, where athletes lift increasingly heavier spherical weights onto elevated platforms, Nel knew he only needed to place behind Stoltman to secure the overall win. As Stoltman secured first place in that event, Nel achieved third, clinching the championship by the narrowest of time margins.

“It’s an overwhelming flood of emotion,” he reflected on his victorious moment. “I had my family there—my wife, my in-laws—and my coach, who is also a dear friend. It was a moment for them to see that all our sacrifices, mine included, paid off.”

Celebrating Southern Africa’s Strongman Legacy

Since his remarkable victory, Nel’s life has drastically shifted, which he describes as “extremely busy.” “It’s been all about media engagements and potential sponsorship meetings,” he explained. “I embrace it wholeheartedly because it’s what I aimed for, yet my life has transformed completely.”

He has become significantly more recognizable in South Africa. “Throughout Africa, we face numerous challenges. So having some positive news… The support from my countrymen is a testament to the beauty of our nation.”

Nel expresses his pride in representing South Africa on the global stage. He aspires to host the World’s Strongest Man competition in southern Africa again, referencing past editions in South Africa, Botswana, Mauritius, and Zambia, highlighting the strongman culture in the region.

While aiming to achieve further titles, he emphasizes that defending his present championship is paramount. “The World’s Strongest Man title is the most prestigious. I aim to defend it at least once or twice.”