By Gabrielle Olya
August 04, 2016 09:55 AM

The Bachelorette and Bachelor in Paradise‘s Chad Johnson wanted to look extra buff for his appearances on both shows, so he took his food prep seriously before each taping began.

“My diet was very, very strict when it came to preparing for the shows,” Johnson, 28, tells PEOPLE. “I did it the same way a body builder would do it before going out on stage in a competition. Why not? I’m in front of millions of people, why not be in the best shape? It’s not hard.”

Johnson stuck to a diet high in protein and low in carbs to get in top shape, consuming a meal about every three hours and eliminating carbs after 6 p.m.

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However, Johnson does allow himself an occasional splurge day.

“I do random cheat days,” he says. “Some days you just get starving. When you’ve been eating sweet potatoes and protein shakes all day straight for 10 days, you’re like, ‘Alright I’m going to order a pizza.’ “

So exactly what does one of the Bachelor franchise’s most infamous villains eat in a typical day?

Breakfast consists of a bowl of oatmeal and six eggs.

“Then I’ll wait three or four hours and I’ll have a chicken breast,” says Johnson. “If I’m about to go to the gym, I’ll have a couple of pieces of bread or a protein or a carb shake.”

After the gym, it’s time for more chicken breast and sweet potato.

“Then I’ll wait a few hours and have meat,” says Johnson. “For dinner, I have either steak or chicken.”

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Before bed, Johnson drinks a casein protein shake.

“Casein is a protein that’s designed to absorb into your body for six or seven hours, so over the course of the night, you’re still getting protein,” he explains.

“Every meal has a purpose,” he continues. “Each thing that I eat is designed to do a specific job in my body. You see all the guys on the show – half those guys weight 15 lbs. more than me, it’s just I was lower body fat because I eat properly.”