Home Professional Bodybuilders - What You Can Learn From the Best Brandon Curry – How To Eat and Workout Like a Warrior Bodybuilder

Brandon Curry – How To Eat and Workout Like a Warrior Bodybuilder

Brandon Curry – How To Eat and Workout Like a Warrior Bodybuilder

Brandon Curry is a well-known bodybuilder in the world of muscle and fitness. Countless fitness websites, magazines, and more provide features on his career. His Instagram page boasts over a million followers eager to see his new workouts and recipes that he posts.

He recently shared some insight on what his typical daily meal plan looks like and some foods he includes for those looking to eat clean and lose weight. These include bananas, oats, turkey, sweet potato, hash browns, chicken breast with broccoli and brown rice, etc. Brandon Curry is a man who lives by his standards. His primary goal is to build muscle and become more vital than ever before. In this post, we will go over how Brandon eats and works out like a warrior!

Brandon Curry’s early life

In Nashville, Tennessee, Curry, nicknamed the Prodigy, was born October 19, 1982 (age 39). He grew up with his mother and grandmother, who both nurtured him to love physical activity. As a young man, Curry struggled through bouts of depression, low energy levels, and lack of motivation, with no guidance or knowledge. Luckily, he found inspiration in bodybuilding, which introduced him to the idea of nutrition, lifting weights, and clean eating. Curry learned how much easier it would be to get results when fueling your body with nutritious foods rather than fast food and processed garbage. Curry is married to his long-time girlfriend, Brandy Leaver. The couple has one daughter, named Zoey Curry, and three sons.

Brandon Curry’s Transformation into a bodybuilder

At first, he had a hard time cooking healthy meals and struggled to develop different ideas for food. Then, he followed an online guide to what clean eating looked like. This is how Curry discovered the world of bodybuilding and fell in love with it. He started following the workouts of bodybuilders on Instagram, Facebook, and YouTube religiously. After a few years, he got a job at a local Gold’s Gym and further used his employee discount to follow his passion.

After a few months of putting on more muscle, he did his first bodybuilding show! His hard work paid off, and Brandon Curry won his first bodybuilding competition. He was thrilled with the results and knew that he wanted to become a professional bodybuilder.

This motivated him to move to California a year later, where he believed there would be more opportunities for him!

He started working out at different gyms, met new people, and saw even better results. Finally, Curry invested in himself and joined a gym where he had access to an even greater wealth of knowledge, training programs, and dietary advice. In 2017 Curry first met Al Otaibi, the Kuwaiti coach, who would later help him compete and win Mr. Olympia.

This propelled him forward in his career by leaps and bounds. He started partnering with companies that made supplements, clothing lines, etc., which allowed him to make money off his projects besides winning prize money in bodybuilding competitions. He became the face of many brands because he believes you need to show integrity and honesty when working with significant sponsors to succeed in this business.

Brandon Curry In Competition

Curry started competing in bodybuilding at the tender age of 21, back in 2003. He has taken part in many events since then and has won Mr. California twice! Brandon Curry, the bodybuilder, has competed against some of the best bodybuilders in the world, and his name is listed amongst the greats like Big Ramy, Arnold Schwarzenegger, Ronnie Coleman, Jay Cutler, Dexter Jackson, and Phil Heath. His other accomplishments include:

  • 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’s Bodybuilding Measurements

He stands tall at 5’7″. His weight fluctuates depending on the time of year but hovers around 255 – 265 lbs. His body fat percentage varies depending on the time of year but hovers about 8-10%.

Brandon Curry’s diet regimen for a bodybuilder

Curry eats five meals per day, with each meal comprising protein, carbs, and vegetables. He is a big fan of fitting in multiple smaller meals instead of three larger ones because he knows that his body will not be prone to storing fat if it is constantly being fed throughout the day.

But he still eats three large meals a day to ensure that his body has enough fuel to recover and prepare for his next workout. In addition, he tries to get in at least 100 grams of protein per day, which should not be hard since he consumes around 30 eggs every week! Not only that, but he changes up his protein sources a lot so that his body doesn’t get used to just one form of protein.

Brandon Curry’s workout routine for a bodybuilder

To get his abs showing, Curry performs a combination of high-intensity cardio and weightlifting. He tries to hit the weight room five days a week with abs and cardio each day. He trusts in compound exercises that involve multi-joint movements, like deadlifts, squats, and bench presses to sculpt his body into symmetrical perfection.

This way, he can lift a lot of weight and do a high volume of reps on each exercise so that his body burns fat. And since cardio is performed on the same days as weight training, Curry can burn even more calories while still building muscle!

A Brandon Curry Type Workout for a bodybuilder

The formula for building bigger muscles is volume, progressive overload, protein, calories, form, and rest. Any workout program that includes compound lifts with a few isolation lifts sprinkled with the aforementioned formula will grow muscles if you do not reach your genetic potential. So here is a workout you can follow to build muscles like Brandon Curry with confidence:

Day 1: Chest/Abs
  • Incline Dumbbell Press – 3 sets of 10 reps
  • Flat Dumbbell Press – 4 sets of 8 reps
  • Decline Cable Crossover – 3 sets of 12 reps
  • Ab roller – 3 sets of 20 reps
  • Crunch with Twist – 3 sets of 15 reps
  • Reverse crunch – 3 sets of 25 reps
Day 2: Quads/Calves
  • Leg Extensions – 3 sets of 15 reps
  • Seated Leg Curl – 4 sets of 12 reps
  • Smith Machine Front Squat – 4 sets of 8 reps
  • Lying Leg Curl Machine – 4 sets of 10 reps
  • Standing Calf Raise with EZ Barbell – 5 sets of 20 reps
Day 3: Back/Calves
  • Pull-Up – 4 sets of 10 reps
  • Dumbbell Bent Over Row – 4 sets of 12 reps
  • One Arm Dumbbell Row – 3 sets of 15 reps
  • Machine Seated Rows with Medium Grip- 4 sets of 12 reps
  • Lying Pullovers with EZ Bar- 4 sets of 12 reps
  • Standing Calf Raise with EZ Barbell – 5 sets of 20 reps
Day 4: Shoulders/Abs
  • Smith Machine Military Press- 3 sets of 10 reps
  • Lateral Raise – 3 sets of 15 reps
  • Front Dumbbell Raise – 3 sets of 8 reps
  • Cable Side Laterals – 3 sets of 12 reps
  • Reverse Crunch – 3 sets of 25 reps
Day 5: Hamstrings/Abs
  • Lying Leg Curl Machine – 4 sets of 10 reps
  • Standing Calf Raise with EZ Barbell- 5 sets of 20 reps
  • Seated Leg Curl Machine – 4 sets of 15 reps
  • Smith Machine Good Mornings – 4 sets of 12 reps
  • Cable Crunches with Rope- 3 sets of 20 reps
  • Reverse Crunch – 3 sets of 25 reps
Day 6: Chest/Abs
  • Incline Dumbbell Press – 3 sets of 10 reps
  • Flat Dumbbell Press – 4 sets of 8 reps
  • Decline Cable Crossover – 3 sets of 12 reps
  • Ab roller – 3 sets of 20 reps
  • Crunch with Twist – 3 sets of 15 reps
  • Reverse crunch – 3 sets of 25 reps
Day 7: Rest/Cardio

Brandon Curry’s other training principles

Besides eating right and training hard, one of the most important aspects of fitness and life is sleep! He tries to get at least 8 hours each night because he knows how vital it is to his growth and success.

On a side note, Curry believes that one of the most critical factors in staying fit is to have a positive mindset. For example, he says that if you think you can’t do it, you probably won’t be able to do it. However, as long as you believe in yourself and stay dedicated to your goals, then you’ll be able to reach your full potential.

The last word on Brandon Curry, the bodybuilder 

Brandon Curry, a competitive bodybuilder, has some interesting tidbits of wisdom to share about how he eats, trains, and lives. In his piece on Warrior Bodybuilding, he discusses why dieting is so essential for those who want an aesthetic physique, as well as what foods you should eat before and after your workout. He also talks about how training volume and intensity are essential in building muscle mass while not losing cardiovascular fitness or strength capacity. Have you tried any of these principles? Let us know!


What do you think?