BodySpace Member of the Month: From Soiled Bulk to Clear and Lean

For years, Brandon Waggoner chased large numbers on the large three lifts and ate solely with the purpose of getting larger and stronger. Was it wholesome? In all probability not, however for his sport, it labored.

After an damage put him on the shelf, he realized simply how a lot he’d let his physique get away from him. Waggoner determined to give attention to what he ate, not simply what he benched.

Now 40 years previous, Waggoner is leaner and extra targeted than ever earlier than. He is set foot onstage to compete in each physique and traditional physique, however extra surprisingly than something, he says he is now stronger than ever earlier than!

Snapshot: Brandon Waggoner

  • Age: 40
  • Peak: 5′ 10″
  • Weight: 215 lbs.
  • Occupation: Assistant Vice President at State Road Company
  • Location: Kansas Metropolis, Missouri

Contest Highlights:

  • 2018 NPC Muscle Mayhem – 2nd & third Place

Social Hyperlinks:

When did you get began with lifting?

I’ve been weight coaching since I used to be in highschool. I at all times had an inherent ability for energy coaching, so in my 20s and early 30s, energy is what I chased. Massive numbers on the bench, squat, and deadlift—that was the purpose for a very long time, and I might eat no matter it took to facilitate lifting heavy.

I grew to become very robust, however robust got here with a value. My physique was unhealthy from my “no matter it takes” methodology of bulking.

I became very strong, but strong came with a price. My body was unhealthy from my whatever it takes method of bulking.

Even realizing how dangerous my method was, the sunshine did not actually come on for me till after I had a reasonable shoulder damage in a work-sponsored powerlifting meet. Following that damage, I used to be unable to carry heavy and will not scratch that aggressive itch by specializing in energy alone. That is once I lastly started to observe my vitamin.

How did you modify your food regimen and coaching method?

To begin, I simply tracked what I used to be consuming each day and commenced to comprehend what number of rubbish energy I used to be actually taking in day-after-day. I approached a coach in my health club a couple of easy weight-loss vitamin program, which she fortunately supplied.

I began down the trail of consuming cleaner meals and dealing on my look as a substitute of simply my energy. I noticed rapidly what an enormous mistake I had been making in my youth and the way useful this means of adjusting my vitamin was going to be.

After the primary 12 months of this program, I used to be beneath 10 % physique fats. I additionally found the wholesome meals had truly made me stronger in lots of areas. With this new method, I might carry greater than I did once I was recklessly consuming an abundance of energy. This was 1-2 years in the past.

I then took my vitamin up a notch, broke down my macros and began to experiment with how my physique reacted to completely different ranges of carbs and fats to successfully construct muscle and management fats.

What made you determine to compete?

After about six months of what I’d name “lean bulking,” I made a decision I needed to take a swing at getting aggressive once more and do a present. I employed Scott Schultze, a neighborhood IFBB physique professional and prep coach, to coach me.

After about six months of what I would call lean bulking, I decided I wanted to take a swing at getting competitive again and do a show.

As soon as once more, the educational course of exploded for me. He instantly added—sure, added—energy to my food regimen and upped my coaching quantity. Understanding his credentials and trusting the method, I dug in and did the whole lot he mentioned.

Two weeks later, I had gained 2 kilos and gotten leaner—I could not imagine it!

What was your first competitors prep like?

There are numerous, many occasions while you second guess your self. For me, it felt like I doubted myself greater than regular as a result of I used to be doing my first present at 39 years previous.

I’d at all times ask my coach questions and attempt to be taught why we have been doing sure issues, like subtracting explicit meals as we bought nearer to the present.

I would always ask my coach questions and try to learn why we were doing certain things, like subtracting particular foods as we got closer to the show.

I examined my physique fats about one week earlier than the present, and was simply over 5 %, the leanest and greatest I had seemed in my entire life. And this was proper earlier than turning 40.

I bought onstage at 195 kilos, and competed in each physique and traditional physique. I competed within the novice, open, and masters occasions for each divisions, and I acquired second and third place in my lessons.

How did you employ BodySpace throughout your prep?

I used to be very proactive about utilizing the BodySpace instruments to trace my progress with my weight and physique composition modifications. I truly set and achieved the purpose I used to be capturing for pre-prep.

For me, BodySpace was additionally essential as a motivational software. I might at all times ask folks on the location for suggestions. I’d go to my coach for particular questions on my program and food regimen, however I visited BodySpace day-after-day for inspiration and motivation.

Some days I might see folks doing tougher issues than I used to be and succeeding, so that will assist me keep targeted. Different occasions, only a few type phrases on a put up saying “nice job,” “good luck,” or “stick with it” would make all of the distinction.

Do you suppose you may compete once more?

At first, I used to be pissed off that I did not nationally qualify by inserting first in both division. I struggled to determine what to do subsequent. 

After a couple of week of simply recovering from the present and gaining perspective, I made a decision to take the judges’ suggestions and assault the offseason. I did a reverse food regimen to get my metabolism again to regular, and I continued to coach with the depth that I had dropped at my contest prep.

After about a week of just recovering from the show and gaining perspective, I decided to take the judges feedback and attack the offseason.

The rebound course of from the prep was superb. I gained plenty of lean mass rapidly, which I credit score my coach for serving to me with. I’m now sitting at 215, about 20 kilos up from my present week, and I is likely to be stronger than I ever have been in my life.   

Perhaps I am going to do one other present, possibly I will not, however I will be prepared both method.  

What does your meal plan seem like?

Egg Whites

8

Oatmeal

1 cup

Blueberries

half cup

Rooster

Eight oz.

Jasmine Rice

half cup

Greens

Four oz.

Floor Beef

Eight oz.

Candy Potato

6 oz.

Tilapia

Eight oz.

Crimson Potato

6 oz.

Asparagus

Three oz.

Rooster

Eight oz.

Peanut Butter

2 tbsp

Cottage Cheese

(2%)

1 cup

Peanut Butter

2 tbsp

What does a typical week of coaching seem like?

1


+

9

extra workouts

1


+

8

extra workouts

1


+

10

extra workouts

Day 4: Shoulders and Traps

1

9 units, to failure (9 pyramid units, beginning with 10-pound dumbbells)

Eight units, 15, 20, 25, 25, 20, 15, 10, 5 reps


+

9

extra workouts

1

Superset


+

3

extra workouts

Day 6: Arms*

*If I’ve the urge to coach, I do arms. If not, I relaxation.

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