Blueprint Diet and Nutrition


Resistant Starch: Super-Carb for Body Composition

LIMITED TIME ONLY: Exclusive VIP content from behind the scenes at the Arnold Classic! Register here: (You can't get this anywhere else)   After fat in the ‘80s, carbohydrates have also had their fair share of time in the media spotlight, with the need or health benefit of carbohydrates being heavily debated. Although no [...]

By |December 10th, 2015|

The Two Biggest Fat Loss Sins

It’s January and you’ve decided -- this is the year you finally get ripped. Not “sorta see your abs” lean or “in shape for your age” – we’re talking shredded, jacked, a walking anatomy chart. A real bodybuilder. I believe every guy who works out hard and consistently should make it a goal to get [...]

By |January 14th, 2015|

Once And For All: How Much Protein for Mass Gains?

The Muscle Expert is back with my thoughts on the most popular macronutrient among bodybuilders and anyone looking to improve body composition...PROTEIN! Protein is the most versatile macronutrient we consume. It can be used to build tissue, be broken down to make energy, used as an enzyme in metabolism, or used as a co-factor in [...]

By |August 11th, 2014|

Why Bodybuilders should choose a higher fat diet.

First off, let me start by stating that I am not “anti” carbohydrate. I believe that we, as athletes, definitely require substantial amounts of carbohydrates for optimal function, performance and hypertrophy (growth!). The topic of debate is timing and amounts. When I decided to write this article, it was motivated by a glaring need to [...]

By |August 5th, 2014|

(PART 2) Muscle Building Wisdom (Continuation for VIP Newsletter Subscribers)

Back to why you shouldn’t be eating as many carbs as you may think: What you do now affects your body down the road. If you cram yourself full of carbohydrates on a daily basis, regardless of type of carb (even low GI carbs), your body must process these carbs and your insulin sensitivity will [...]

By |April 29th, 2013|

(PART 1)The number one MOST IMPORTANT factor in muscle building. PERIOD. (that youre not even aware of)

Aspiring athletes and bodybuilders (this is actually for everyone), young and old, what you do NOW will affect how your body responds FOREVER. If you wonder how many carbs you should be eating on a daily basis, the answer is.... AS FEW AS POSSIBLE (which of course, is variable based on your goal). No; the [...]

By |April 29th, 2013|

The Final Week (part 3 of 3)

Part 3. The final week. Depletion started 7 days from the show. Friday, Saturday and Sunday were all under 75gr of starchy carbs and plenty of green vegetables. When I take my carbs down so low, I will compensate by bringing protein and fats up a bit. The idea behind the very low carb is [...]

By |October 29th, 2012|

Olympia Prep (2 of 3)

Wassup muscle nerds! ;) In an attempt to avoid the boring complacency of a typical blog, I try to add a little value into each of my blogs by giving you something you can USE. This week, my favorite cardio regiment.( well, second to Wingates, but they weren’t an option in Venice). First things first. [...]

By |October 16th, 2012|

Olympia Prep – Part 1. The Diet Begins

Part 1 of 3. My Prep. My preparation for the 2012 Mr Olympia really began about 24 weeks prior to the contest. I started training my back 4 times a week(two days-twice a day each time), started ensuring I was getting at least 6 good meals a day(and a few not so good ones). The [...]

By |October 8th, 2012|


WHATS UP WITH ME: I just got back from a crazy weekend at the BodyPower show in the UK. An overnight flight followed by 3 long days at the ALLMAX Nutrition booth and then 10pm workouts with the underground mutant from England, Zack Khan. For those of you that don’t know Zack, hes got about [...]

By |May 25th, 2012|