Brandon Curry Workout Routine and Diet Plan

The first bodybuilder to compete in the men’s open division of the IFBB pro league was Brandon Curry (born October 19, 1982). Brandon Curry is the 2019 Mr. Olympia bodybuilding champion.

Brandon Curry

Originally from Nashville, Tennessee, Curry now resides in Los Angeles, California. His interest in weight training stemmed from a pair of dumbbells branded with the Hulk Hogan logo he received for his sixth birthday. Later, Curry talked about his motivation for developing his body to its fullest muscular capacity being GI Joe and the Rocky and Rambo films to achieve his fullest muscular potential.

Curry’s parents enrolled him in gymnastics classes when he was young, but he eventually lost interest in the sport. While attending Hunters Lane Comprehensive High School in Nashville, Curry competed in wrestling, track and field, and football.

During his time at Middle Tennessee State University in Murfreesboro, Tennessee, Curry majored in exercise science. After initially playing on the football team at the university, he later switched his focus to bodybuilding-related weight training. In addition to bodybuilding, Curry works as a personal trainer. Curry divides his time between Nashville and Oceanside, California.

Brandon Curry

We will examine what Brandon Curry would take into his diet plan to build a strong physique. Furthermore, he works out quite well, and we would be curious to learn how he works out. Keep on reading to find out what all of his routines are and maybe you will be able to figure out how he got to where he is right now.

Brandon Curry Body Statistics

  • Birth Year: 1982
  • Birth Date: October 19
  • Height: 5 ft 8 in or 173 cm
  • Weight: 115.5 kg or 254.5 lbs

Brandon Curry Awards and Achievements

  • 2003 Supernatural Bodybuilding, 1st
  • 2006 NPC Junior National Championships, 2nd
  • 2007 NPC USA Championships, 2nd
  • 2008 NPC USA Championships, 1st
  • 2010 Europa Super Show, 8th
  • 2010 Pro Bodybuilding Weekly Championship, 6th
  • 2011 IFBB Mr.Olympia, 8th
  • 2012 IFBB Arnold Classic, 7th
  • 2013 IFBB Arnold Classic Brasil, 1st
  • 2015 IFBB Arnold Classic, 16th
  • 2017 IFBB New Zealand Pro, 1st
  • 2017 IFBB Arnold Classic Aus, 1st
  • 2017 IFBB Mr. Olympia, 8th
  • 2017 IFBB Ferrigno Legacy, 1st
  • 2018 IFBB Mr. Olympia, 5th
  • 2019 IFBB Arnold Classic, 1st
  • 2019 IFBB Mr. Olympia, 1st
  • 2020 IFBB Mr. Olympia, 2nd
  • 2021 IFBB Mr. Olympia, 2nd

Brandon Curry

Brandon Curry Workout Routine

Early Life

Brandon Curry was born and raised in Nashville, Tennessee, USA. He developed an interest in weightlifting at the age of six after receiving a pair of Hulk Hogan dumbbells for his birthday. As well as being inspired by the G.I. Joe action figure, he was also in awe of Rambo and Rocky who motivated him to train well.

Brandon Curry

Growing up, Curry participated in gymnastics but quickly learned it wasn’t his thing. In addition to football, track, and field, and wrestling, he participated in Hunters Lane Comprehensive High School in Nashville.

Curry played football briefly at Middle Tennessee State University in Murfreesboro, Tennessee, after graduating high school. He majored in exercise science. The pursuit of weight training became his sole passion, and he was truly passionate about it.

Curry, like many of his peers in the same field, soon became a trainer and was involved in bodybuilding after earning his degree from the University.

He had no idea a few years later that he would become the 15th bodybuilder in history to win the prestigious Mr. Olympia title, the most prestigious award in fitness and bodybuilding.

Competition and Career

As a novice competitor, Curry placed first in the light-heavyweight division at the Supernatural bodybuilding competition in 2003. His first pro career started in 2008 when he won both the heavyweight and overall NPC USA championships.

Curry gained some popularity from that moment on and placed 8th in his first Mr. Olympia appearance in 2011. Having your first Olympian place within the top ten is a tremendous accomplishment.

Curry then placed 7th at his first Arnold Classic Ohio in 2012, which is considered the next biggest competition following the Olympia. After winning the Arnold Classic in Brazil the following year, he completed a few other shows. While Curry has always been a top ten player, he did not start moving toward his full potential until 2016, when he met coach Abdullah Al Otaibi at the Olympia.

He ended up moving to Kuwait where he trained at the famous Oxygen Gym, which is renowned for enhancing the physiques of professional bodybuilders. Under Abdullah, Curry was pushed harder than ever before, and as a result, he gained a considerable amount of weight rather quickly.

In 2017, Curry won the IFBB Arnold Classic Australia, the IFBB New Zealand Pro, and the IFBB Ferrigno Legacy. After placing 5th at the IFBB Mr. Olympia in 2018, he followed that with his best performance up until that point.

The year 2019 would prove to be his most successful yet, as he won both the Arnold Classic Ohio and the prestigious Mr. Olympia title. Many of the players in the lineup in 2019 were criticized for their lackluster conditioning, and even Curry acknowledged that he wasn’t 100 percent. However, he was considered a favorite because of his Arnold Classic victory earlier in the year, and he did enough to win the Sandow trophy.

During the health crisis of 2020, Curry was not able to travel and make public appearances as the Mr. Olympia winner typically does, as a major ambassador for the sport.

My whole 2020 schedule was demolished,” he explained in an interview with IFBB Pro Fouad Abiad. “It just put a big halt on my ability to go around and be in the presence of fans, be in the presence of community, and just really show my worth to the sport. It kind got in the way of that… a lot!

The good news is that he was able to attend the 2020 Tampa Pro (not as a competitor) which was the first major event since all of the previous events were postponed.

Brandon Curry

He is preparing for the 2020 Mr. Olympia competition scheduled for December, and he will have at least one tough competitor in 7x Mr. Olympia Phil Heath. It is his duty to defend his title, so he is doing whatever it takes.

Brandon Curry follows a structured training regimen that is quite intense. As a member of the Camel Crew at Oxygen Gym, each year his trainers find out what’s the best protocol for him.

Combining Strength and Hypertrophy Training

In Brandon’s case, he works out four to five days a week, depending on his energy level. On Mondays, he usually works his chest, back, and shoulders together, focusing on muscle hypertrophy through slow, concentrated movements and 10-12 repetitions.

On Tuesdays, he usually trains to increase his strength, using different strength techniques, long rest periods between sets, and low repetitions to get the most out of his workouts.

On Wednesday and Friday, Brandon trains once again after taking a rest day on Tuesday. The weekends are usually Brandon’s off days.

Changing the Styles

When it comes to his training regimen, Brandon sometimes changes everything up. It would be like working out every day of the week to increase hypertrophy, or working out only twice a week and doing full-body circuits for strength.

He believes that changing the style of his workouts gives him the greatest muscle gains.

As you can see from Brandon’s programs, he places a lot of focus on his weak points, rather than focusing on his strengths. That’s the major difference between seasoned professionals and amateurs who dream of becoming professionals.

While Brandon trains most muscle groups with high volume once a week, his legs receive a double dose of attention, dividing each session into two parts so he can focus all his energy and effort on them. Furthermore, he tends not to do a lot of abs or arms exercises.

It’s not surprising that Brandon has excellent arms already, as his small waist accentuates his bodybuilder’s physique. Brandon isn’t interested in becoming a bulky mass monster. Additional abdominal work would likely make him appear bulky instead.

Fuel consumption is also high for high-performance machines like Curry. Throughout recent years, he has eaten as many as eight meals per day, but now he’s happy with six meals per day made up of lean meat and clean carbohydrates. Fats are carefully selected by him, and you will find him eating nonfat Jello pudding or nonfat frozen yogurt to quench his sweet tooth.

Brandon Curry

A cheat meal is enjoyed by him once a week. Unless they feed their muscles as much as Brandon does, this strategy will work well for his followers. However, the quantities should be monitored to ensure that they do not overload their bodies with muscle.

As with Brandon’s supplementation, it is centered around protein, BCAAs, and carbohydrates. As he wakes up and throughout the day, he stokes for growth with 20 grams of amino acids, along with a lot of BSN Volumize. Brandon enhances his fat intake with essential fatty acids, considering his diet is fairly lean.

The following is a sample of a recent Brandon five-week cycle:

Weeks 1-3
  • Monday: Quads, Hams, and Calves
  • Tuesday: Chest and Back
  • Wednesday: Shoulders and Arms
  • Thursday: Rest
  • Friday: Rest
  • Saturday: Quads, hams, and calves
  • Sunday: Chest and Back
Weeks 4-5
  • Monday: Chest
  • Tuesday: Back
  • Wednesday: Legs
  • Thursday: Shoulders and Arms
  • Friday: Rest
  • Saturday: Quads, Hams, and Calves
  • Sunday: Rest
  • Cardio: 30 minutes after a workout or in the morning, 5 days per week

Here is a chest workout he did with Classic Mr. Olympia champion Chris Bumstead back in January at Carbon Culture Gym in Tennessee.


  • Floor press machine
  • Incline machine press
  • Incline machine fly into the close-grip press
  • Incline dumbbell fly into a press
  • Seated cable fly

Curry also worked out his back with bodybuilder John Meadows (Mountain dog) earlier in the year, which we’ve provided below…

Each exercise was done three to four times without necessarily counting reps.


  • Standing V-bar lat pulldown
  • Reverse seated V-bar cable pulldown
  • Wide-grip cable lat pulldown
  • Meadow rows
  • Seated machine rows
  • Seated machine pulldown
  • Stiff-arm pulldowns


Curry did this shoulder workout at the beginning of the year with famous trainer Charles Glass.

  • Standing dumbbell lateral raises
  • Barbell front raises
  • Cable bent-over rear delt flys
  • Seated dumbbell shoulder press

Brandon Curry Chest Workout


Do It Like Curry:

  1. With a slight bend in your knees, grab the handles of the dip station and raise yourself until your arms are locked out and your body is straight.
  2. As you lower your body, bend your elbows until your upper arms are parallel to the floor.
  3. Your chest should be parallel to the floor when your torso is almost parallel to the ground. As you return to the starting position, power out of the bottom position with your chest, shoulders, and arms.

Brandon Curry

Incline Bench Press

Do It Like Curry:

  1. Grab a barbell with an overhand grip slightly wider than shoulder-width apart while seated on an incline bench.
  2. Elbows should be locked out as you lift the bar upward. You should lower the bar in a straight line to your upper chest, pause for a few seconds, and then press it back up in a straight line to the starting position.
  3. Oh, and unless you’re a Mr. O, perhaps you should start with a weight that’s lighter than 315 pounds (as shown).

Dumbbell Bench Press

Do It Like Curry:

  1. Place a pair of dumbbells in each hand while lying back on a flat bench.
  2. Make sure your arms are fully extended so you can press them directly above your sternum.
  3. Your shoulder blades should be together, your chest should be out, and your palms should face forward at this point.
  4. Both dumbbells should be slowly lowered to the sides of your chest. Hold the dumbbells until they reach the starting position, then press them back up.

Standing Machine Press

Do It Like Curry:

  1. When you use a Hammer Strength machine, you can focus more on the target area (pecs) rather than the stabilizers normally needed to help balance a free weight.
  2. In addition to pressing straight, exhale as you go, depending on the machine you use.
  3. Exhale as you pull the weights closer to your chest and inhale again as you push them out.

Brandon’s Training Techniques

  • Double Contraction 1 1/2 Rep Techniques: 1 1/2 rep = 1 rep

Brandon does bench press exercises by going down, halfway up, down again, and then pushing the bar all the way up. One rep equals one set.


During this training technique, the athlete performs one big set that consists of three small sets separated by 10 seconds of rest. Brandon always uses the same amount of weight throughout the set.

Wave (Used During Strength Days):


Set 1 at 150 lb for 5 reps

Set 2 at 160 lb for 4 reps

Set 3 at 170 lb for 3 reps

Set 4 at 155 for 5 reps

Set 5 at 165 for 4 reps

Set 6 at 175 for 3 reps

Favorite Body Part

The hamstrings and back are Brandon’s favorite muscles to train. Deadlifts, lying leg curls, pull-ups, and t-bar rows are some of his favorite exercises for these body parts.

Using Wrist Wraps

Straps are uncomfortable for Brandon, so he avoids wearing them.

He advises, “I don’t believe you should use them unless your grip is gone and that is the only way you can overload the muscle you’re training. Even still, I don’t use them.”

That was all about the workout routine that Brandon Curry follows in his routine. He also takes the support of some of the tips and tricks during his workout routine that helps him ace his workouts each time he hits the gym. In the following section, we would look at the tips that he has to give to his fans!

Brandon Curry Workout Tips and Tricks

In this section, we will discuss at length Brandon’s workout tips that give us so that he could be better during his routines. He makes sure to stay consistent but being put together in the gym comes with a lot of hard work and patience. Thus in this section, we would discuss exactly that. So read ahead.

Rub It Out

Massage is a big part of Curry’s philosophy. “Soft-tissue massage helps reduce inflammation and brings up details in my muscle bellies that I wouldn’t see otherwise,” he says. During contest prep, Curry has a one- to two-hour massage every week to help heal his body and aid in recovery. This allows him to flush out the waste products in his body before the competition.

A 90-minute deep-tissue massage may not make you look as ripped as a pro bodybuilder in peak condition, but it is a great way to accelerate recovery. It can be expensive, however. You can find great deals on hour-long massage sessions at local massage schools if you’re unable to coax your significant other into providing a hand (or elbow).

Brandon Curry

Gaining Momentum

In contrast to the majority who consider contest prep a time to scale back in the gym and concentrate on muscle groups and details, Curry gradually ramps up his intensity over the course of his preparation. As counterintuitive as it may seem, Curry explains it like this: “Off-season you’re carrying a little more weight, so you’re not very conditioned. As I start to lose body fat, I have more energy and more stamina, and can do more sets, more reps, and even more training days than I can off-season.”

Rest between sets is another variable that changes as he nears the contest time. “Because I’m getting more conditioned, my recovery is faster, and therefore my rest time between sets is automatically shorter,” he says. “It’s not something I do on purpose but is the result of getting into shape and being able to pick up the pace.”

Take-away Tip: By increasing training intensity during contest prep, you will burn more calories, lose more body fat, and keep your program metabolic, which is an effective way to burn fewer calories. You should listen to your body if you finish a workout with energy to spare; next time, cut your rest or do more sets and reps to increase your strength.

Pump Up the Volume

If you’ve ever seen how powerlifters eat, you’d notice there is a very close relationship between strength and calorie intake. As Curry approaches the contest, he begins to take in fewer calories, which leads to a decline in peak strength, so he replaces heavy loads with volume training to maintain size. This is where techniques such as drop sets, supersets, and giant sets come into play. “These techniques are a great way to challenge yourself without having to worry about how much weight you’re lifting,” he says. “I especially like drop sets and supersets for the big muscle groups like back, chest, and legs, and will do a couple of drop sets or supersets each training session to add volume to the workout while getting that cardiovascular effect that is inherent with this kind of training.”

Use drop sets for the last set of each exercise in a workout, or perform a whole workout of supersets or giant sets to change things up. Adding intensity and volume to a workout will help you burn it out and boost your metabolism. Use a lighter weight and do reps to get the most out of your workout. As a result, you’ll get a sick pump that drives blood and nutrients into your muscles to make them grow.

Brandon Curry

Freaky Frequency

Curry has a college degree in exercise physiology from Middle Tennessee State University and uses his knowledge when planning his training routine. Curry follows a 3:1 periodization strategy for all three months of his pre-contest preparation. This strategy would astound most guys, even during the off-season. “I’ll do three weeks of twice-a-day training, and then one week of recovery training,” he explains. “Increasing my frequency like this, I feel, increases density in the muscle, and if you can recover from it properly with good nutrition and rest, then why not hit the gym twice a day??? During Curry’s recovery week, he trains one session a day at a high intensity but with a lower volume, with a little added rest between sets, giving his body a chance to recover and get ready for the next round of two-a-day training.

The takeaway tip: Doubling up on workouts always results in overtraining, so you need to pay close attention to your body. When you’re always tired, can’t sleep well, and your lifts aren’t increasing week to week, you’re probably overtraining. Build your stamina and strength gradually until you can handle two training sessions a day. Get plenty of rest and sleep during your recovery week, and make sure you are fully prepared before starting another tough week of two-a-days.


Curry possesses a quick metabolism and does not require much cardio to get peeled. “The first month of my prep I do 20 minutes every morning at home before breakfast, increasing that to 30 minutes as I get closer to the show,” he says. When he workout, he uses different equipment, including a bike, a StepMill, a Cybex Arc, and a Rebounder. “I love the Rebounder to wake me up, get my lymphatic system going and get me loose,” he says. “I’ll do 10 minutes on there, then move to another piece of equipment for the duration of my session to switch it around.”

Take-Away Tip: When should you do cardio? Whenever you’re most likely to get it done. Another might swear by doing it right before bedtime and on an empty stomach, while one might swear by doing it before breakfast. Find what works for you. For those training extremely hard, you might want to do it separately from your weightlifting session to improve the quality of the workout and minimize catabolism.

This is all about the workout tips that Brandon gives out to his family, friends, and people who wish to follow his journey to fitness. We will discuss his diet plan in the next section, as that is what has to lead him to the other half of the realm, where people worship him for the strength he has.

Brandon Curry Diet Plan

While Brandon has made tremendous progress since his beginnings in bodybuilding, his accomplishments are due to his determination, hard work, and strict diet. Diet plays an important role in Brandon’s success!

Remember folks, if you want results, you’re going to need to feed and fuel both your workouts and recovery times. Here’s an example that Brandon uses to get in tip-top shape!

Brandon Curry eats a variety of foods, including:

  • Oatmeal
  • Eggs (egg whites for the most part in the ‘cutting’ phase)
  • Vegetables, both frozen and fresh
  • Lean meat (poultry breast, low-fat ground beef)
  • Fish
  • Rice
  • Sweet potatoes
  • Nuts
  • Fruits

Brandon’s workouts are fuelled by foods like oatmeal, vegetables, sweet potatoes, and rice. Bodybuilders like him typically consume most of their carbs in the morning and before training, since that’s when their glycogen reserves need to be replenished.

Brandon Curry

Among the foods Brandon consumes are nuts and fish, which are rich in essential fats. Among them are omega-3s, which support muscle growth, mood, and general well-being. Currently, most foods contain too many inflammatory fats, according to Brandon. That’s why he’s so fond of omega-3s, which have anti-inflammatory properties, helping him to stay healthy and strong.

“Healthy fats of course, when it comes to managing inflammation, are important. It’s something that we lack in a typical diet these days. So supplementation if you aren’t eating a lot of fatty fish definitely offers benefits as far as heart health as well.”

– Brandon Curry

Don’t forget that fatty foods such as fish are also good sources of lean protein. Protein is essential to maintaining Brandon’s huge muscles.

Cutting Diet

When dieting for competitions, some athletes like to cut their carbs to a minimum. Bryan Curry is not one of them. According to him, he eats a lot of carbs and prefers to keep his fat intake low during contest prep. He finds that his body responds best to high amounts of good carbs. It is the quality of the carbs that is important. Brandon does not want to gain fat in the cutting phase by eating too many carbohydrates such as bread, pasta, and other high-glycemic foods.

Off-Season Diet

Food is not much different in Brandon’s off-season diet compared to what he eats during the season. Most of the changes are in his macronutrients. To bulk up, he will consume more carbohydrates and fats, while keeping his protein intake moderate-high. The food he consumes from the in-season should remain unprocessed, lean, and full of fiber, while he eats lots of fruit. He has more freedom during this phase, which means he can indulge in cheat meals more often.

Meal 1 – 8oz Lean Beef, 4 Egg Whites, 3oz Grits, 2 Slices Whole Wheat Toast

Meal 2 – 8oz Chicken Breast, 1.5 Cups Rice, Greens, Olive Oil

Meal 3 – 8oz Chicken Breast, 10oz Potato, Greens, Olive Oil

Meal 4 – 8oz Salmon, 1.5 Cups Rice, Greens

Meal 5 – 6 Egg Whites, Walnuts, 50g Whey Protein

Brandon follows this diet plan every single day. Despite having a diet plan, he keeps changing his meals every now and then according to his needs. The macros, however, have remained the same. As well as discussing some of his diet tips in the next section, we will also discuss some tips that he’d use to stay on track.

Brandon Curry Diet Tips

Contest prep is a tricky beast. Everything needs to be perfectly balanced in order to hit that stage like a sledgehammer and make a dramatic impression on the judges. Everyone walks their own mile when it comes to individualized training protocols, but there’s something to be said about learning from the pros. Since Brandon Curry is known for his spot-on conditioning and paper-thin skin, he’s the one to heed when it comes to advise on leaning out. We picked The Prodigy’s brain to divine the most pragmatic strategies for cutting up and emerged with some nuggets you can use in your own efforts to shed those winter pounds.

Be Smart Off-Season

For many guys, the off-season is a license to run through the Costco candy aisle with their mouths open, but in order to make his contest prep easier, Curry doesn’t play that game. “Off-season I eat a lot of the same foods I do pre-contest. I try to stay within 20 pounds of my last contest weight, more or less, and am consistent with that from year to year,” he says.

This strategy allows Curry to maintain his moderate 12-week contest prep without having to do hours of cardio to strip off excess fat. He also doesn’t need to slash his calories so severely that he risks losing muscle along with body fat as he leans out. During the first four weeks of his prep, however, Curry does allow himself one cheat meal a week, but the final eight weeks pre-contest are mean and clean with no junk in sight.

Take-Away Tip: “Everything in moderation” is an essential mantra. Yes, you can have the occasional pizza and beer night with your friends, but if that starts to become three or four days of gluttony, remind yourself that it’s always easier to maintain some level of conditioning than completely lose your shape and fight to regain it.

Skip the Scale

Curry has a general idea of his starting weight going into his prep, and of course, he knows his stage weight from his last competition, but that is where the numbers end. “During those three months of contest prep, I don’t weigh myself at all,” he says. “The goal is to get as lean as possible, and stepping on the scale could completely throw me off mentally if I see the numbers dropping quickly. If I’m worried about losing muscle size rather than shedding body fat, it could completely tweak my focus and make me lose faith in my program.” Instead of relying on the scale, Curry uses photographs and the advice of his trainer to keep him on track and leaves the numbers for the pre-contest weigh-in.

Take-Away Tip: Mental focus can make or break your journey, so avoid things that could freak you out and divert your attention. If you easily obsess over numbers, maybe the scale isn’t the best way to track progress and a friend or trainer can give you a better perspective.

Brandon Curry

Protein Swap

It is important to consider protein quality when dieting for a show because not every protein is the same. “The first thing I do is cut out the steak I enjoy during the off-season since beef typically has more fat and calories per ounce,” Curry says. At the outset of his diet plan, he replaces that beef with skinless chicken breasts and extra-lean ground turkey for each of his seven meals. With each passing week, he drops the turkey in favor of white fish such as tilapia and orange roughy.

“I might also drop the chicken and go to all-white fish for all my meals, depending on how I’m shaping up,” he says. “Fish gives you that thin-skinned look since it is very lean and has fewer calories per ounce than poultry. It also boosts your metabolism, as it’s quickly assimilated by the body. You’re never hungrier than when you’re on an all-fish diet, trust me!”

You should eat protein with every meal since it is the most important macronutrient. Even while you’re dieting, it supplies the essential amino acids your muscles need to stay large. Analyze your meal plan carefully and see where you can make adjustments so that you can maintain your protein intake while simultaneously reducing calories. Replace high-fat foods such as beef and salmon with lower-fat ones, such as chicken breasts and fish, to lose body fat more quickly. Consume the same protein portions gram for each meal.

Carb Conundrum

Carbs can have different effects on different people: some guys are wiped out after eating a baked potato, while others are ripped to the bone after eating a box of Cap’n Crunch. It’s not everyone who is able to eat carbohydrates all through their contest prep and still achieve great results, but Curry is one of them. “I have rice, grits, oatmeal, and sweet potatoes as well as vegetables for all my meals most of the time,” he says. “As I get closer to the show, I may take out the starchy carbs from my last two meals and replace them with vegetables.” Curry doesn’t shy away from simple carbohydrates, either; he has a Gatorade postworkout to quickly replenish his glycogen stores.

Take-away Tip: Everyone needs carbs for energy and endurance, but how much and when you eat them, based on your metabolism and genetics, is a personal decision. It is a good idea to eat starchy carbohydrates before and after your workout, and fibrous carbohydrates the rest of the day. Taking a carbohydrate-rich meal before working out gives you plenty of energy to power through your workout, and afterward, you can replenish glycogen stores while still creating a fat-burning deficit. In the off-season, experiment with carb consumption and timing to see how they affect your performance. Write down the effects they have on your body and formulate a get-lean plan based on your findings.

Fat Fate

However, eating a lot of carbs comes with a price, and for Curry, this is eating low-fat foods. He doesn’t add fat to most of his meals when preparing them. “I do cook my meats with a tablespoon of olive oil or coconut oil, but that’s pretty much it for fats.” Sometimes, as show time approaches, he might add some extra olive oil or avocado to add fullness to his muscles, but that’s something he talks about with his trainer in the final days of his preparation.

Tips: Fats are tricky because they contain a lot of calories (nine per gram), and a lot of men avoid them when trying to get lean. The satiety provided by fat can, however, be a saving grace if you’ve been cutting carbs to get lean, or if you’ve been cutting starchy carbs to get lean. It has been proven that coconut oil and other medium-chain triglycerides can actually oxidize fat and that they are easily assimilated by the body. As you cut calories, they will give you energy during your workouts while also helping you maintain your muscle mass. In summary, it’s a balancing act and everyone needs to experiment with their fat intake to see how it affects their individual chemistry.

Brandon Curry


Curry keeps all the supplements he uses to stay in the game in a pill case the size of a briefcase. As for training enhancers, he will have 15 to 20 grams of BCAAs and 5 grams of creatine postworkout along with a whey shake that contains 60 grams of protein and water. According to Curry, this is crucial for recovery. “Postworkout is when your muscles are in the most need of nutrients, so providing them with everything they require means faster recovery.”

Furthermore, Curry also takes zinc, vitamins D and E, and ginkgo Biloba “for mental sharpness and enhanced blood flow.” For energy, Curry uses yerba mate or green tea, and he sleeps with some fiber to keep things moving without bloating. Curry may also add a shake made with whey and water as his contest date approaches so he can get a final amino boost before bed.

Brandon Curry

The higher leucine content of hydrolyzed whey protein makes it a more anabolic source, explains Curry. “My understanding is that in the whey versus casein battle, whey always came out on top as far protein synthesis is concerned, so I stick to whey for my shakes.”

The Take-Away Tip: Everyone can benefit from a dose of protein and quick-acting carbs following a workout to replenish muscle glycogen and aid recovery. It’s always a good idea to take extra vitamins and minerals, especially if you’re eating a restricted diet that might not contain all the essential micronutrients.

Brandon Curry follows this diet plan every single day. Diet plans are not absolute, and he keeps changing his meals here and there according to what he needs. His macros, however, do not change. We will also discuss some of his nutrition and supplement intakes that he would add to his diet in the next section.

Brandon Curry Nutrition and Supplements

During an interview, Curry discussed his choice of supplements and what he believes are the best supplements for bodybuilders. So he likes to take whey protein hydrolysates and isolates immediately after his workouts to aid in recovery. Taking these protein forms improves absorption, and they are high-quality sources.

He takes an intra- or post-workout carb source that digests quickly to provide additional calories and recovery support.

His other recommended supplements for bodybuilders include essential amino acids (important for building proteins), creatine monohydrate for muscle fullness, performance, and cognitive benefits. For his general health and balance, he also supplements with sodium, magnesium, and zinc, as well as melatonin for sleep.

All of these things will give you those little extra synergies to make you be a better bodybuilder. When it comes to being a complete bodybuilder of course food is first but the supplementation, definitely gives you the edge if you know how to use it, you know how to apply it.”

Brandon Curry

Additionally, he believes a good Omega-3 fatty acid supplement is good for inflammation and heart health, especially for people who do not eat much fish.

Curry doesn’t push pre-workouts too much unless he really needs them. Prior to his workouts, he’ll drink coffee and he’ll take a pre-workout supplement if necessary, he works hard on getting the most out of the least.

For supplements, Brandon consumes;

  • Multivitamin
  • Fat Burner
  • Pre-Workout
  • Protein
  • ZMA

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