3x Interview with Brandon Lirio, Natural Olympic Champion: Complete Macronutrient Breakdown

In an interview with Generation Iron, Brandon Lirio breaks down his macros and how weight training helped him overcome panic attacks.

Generation Iron (GI) got a glimpse of by Brandon Lirio workout plan, diet and how strength training has become an outlet to prevent panic attacks after a few questions (Q) and answers (A). Brandon Lirio is a Professional Association of Natural Bodybuilding (PNBA) 3x Natural Olympia champion in the Classic Physique division. Also he has a multimedia contract with Generation Iron, the International Natural Bodybuilding Association (INBA)/PNBA, and Iron Man magazine. Learn more about Lirio’s natural bodybuilding background, favorite exercises, and macronutrient breakdown below.

Brandon Lirio Q&A

In a GI Q and A, Brandon Lirio told us about his workout routine, favorite exercises, and complete carb, fat, and protein intake. Moreover, which led him to natural bodybuilding.

Q: What got you into bodybuilding, especially natural bodybuilding?

Lirio: “I’m an 11-year-old AF veteran who was tired of being a little guy. Then when I started having bad panic attacks on the ward, it allowed me to balance those attacks and my hormones.

Q: What is your workout routine?

Lirio: “6 days a week, and I’m a mixed guy during the season. Off season, I go straight to powerlifting and strongman to gain size and density.

Q: What are your favorite exercises?

Lirio: “Chest day and leg day are tied for favorites with steeply angled cable flies and cross press for fullness, then in the legs the belt squat and leg press are my favorites at for sure.”

Q: What does your diet look like in season and out of season? And what nutritional goals do you have?

Lirio: “It changes every year, but I’m a big proponent of overfeeding protein during the season to keep me less hungry and keep as many amino acids around for repair as possible. So I’m doing 1.75g/lb of year round body weight for protein and 1.5g to 2.25g carbs/lb out of season (more depending on how close I am to a strength encounter), with variation between 35g and 150g in season and in season fat would be 40-55g with only an increase to perhaps 70g out of season.

The strongest man (all) in the world

Apart from natural bodybuilding, Brandon Lirio has another project he is working on –The strongest man (all) in the world. You may have heard of the The strongest man in the world (WSM) – where giants 6ft 6in tall and weighing nearly 400lbs compete in a host of showdowns including pulling a bus and lifting Atlast stones to decipher who is the strongest man in the planet –Tom Stoltman was the WSM 2022.

Brandon Lirio wanted to emulate this clash of the behemoths event. Except one more suited to the “regular” man – someone who is an average guy but still possesses strength. That’s why he created the strongest man in the world. Lerio said:

“WSEM was born when my kids were just born and I was training in my basement. I constantly watch videos from Giants Live and WSM, and I thought…how strong but consistent a guy could- he would reach this level of strength if he learned from the pros.

I was infected with the idea that not only would it be compelling to watch. but it would show people that a lot of their weaknesses could just be missed training signals.

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Teresa E. Burton