From Dirty Bulk to Clean and Lean


For years, Brandon Waggoner chased large numbers on the large 3 lifts and ate solely with the purpose of getting larger and stronger. Was it wholesome? Probably not, however for his sport, it labored.

After an harm 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Now 40 years outdated, Waggoner is leaner and extra targeted than ever earlier than. He’s 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
  • Height: 5′ 10″
  • Weight: 215 lbs.
  • Occupation: Assistant Vice President at State Street Corporation
  • Location: Kansas City, Missouri

Contest Highlights:

  • 2018 NPC Muscle Mayhem – 2nd & 3rd Place

Social Links:

When did you get began with lifting?

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

I grew to become very sturdy, however sturdy got here with a worth. My physique was unhealthy from my “no matter it takes” technique 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 understanding how dangerous my strategy was, the sunshine did not actually come on for me till after I had a average shoulder harm in a work-sponsored powerlifting meet. Following that harm, I used to be unable to carry heavy and will now not scratch that aggressive itch by specializing in energy alone. This is after I lastly started to look at my diet.

How did you modify your eating regimen and coaching strategy?

To begin, I simply tracked what I used to be consuming each day and commenced to appreciate what number of rubbish energy I used to be actually taking in daily. I approached a coach in my gymnasium a few simple weight-loss nutrition program, which she fortunately offered.

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

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

I then took my diet up a notch, broke down my macros and began to experiment with how my physique reacted to totally 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 might name “lean bulking,” I made a decision I wished to take a swing at getting aggressive once more and do a present. I employed Scott Schultze, an area 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.

Once once more, the training course of exploded for me. He instantly added—sure, added—energy to my eating regimen and upped my coaching quantity. Knowing his credentials and trusting the method, I dug in and did every little thing 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 many, many occasions while you 2nd 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 show at 39 years outdated.

I might all the time ask my coach questions and attempt to be taught why we have been doing sure issues, like subtracting explicit meals as we obtained 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 1 week earlier than the present, and was simply over 5 p.c, the leanest and finest I had seemed in my complete life. And this was proper earlier than turning 40.

I obtained 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 2nd and 3rd place in my courses.

How did you utilize 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 taking pictures for pre-prep.

For me, BodySpace was additionally crucial as a motivational software. I may all the time ask folks on the location for suggestions. I might go to my coach for particular questions on my program and eating regimen, however I visited BodySpace daily for inspiration and motivation.

Some days I would see folks doing harder issues than I used to be and succeeding, so that might assist me keep targeted. Other occasions, just some sort phrases on a submit 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 putting first in both division. I struggled to determine what to do subsequent. 

After a few 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 diet to get my metabolism again to regular, and I continued to coach with the depth that I had delivered to 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 numerous lean mass shortly, 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.   

Maybe I will do one other present, perhaps I will not, however I will be prepared both method.  

What does your meal plan seem like?

Egg Whites



1 cup


1/2 cup


8 oz.

Jasmine Rice

1/2 cup


4 oz.

Ground Beef

8 oz.

Sweet Potato

6 oz.


8 oz.

Red Potato

6 oz.


3 oz.


8 oz.

Peanut Butter

2 tbsp

Cottage Cheese (2%)

1 cup

Peanut Butter

2 tbsp

What does a typical week of coaching seem like?

Day 4: Shoulders and Traps


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

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



1 set, 10 reps (then dropsets of 10 lbs. every to finish of rack)





Day 6: Arms*

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

(Editor references)

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