Brandon Lirio Profile and Stats

The biography, life and achievements of Brandon Lirio

Brandon Lirio is an American professional INBA PNBA Classic Physique professional natural bodybuilder born March 9, 1988. He is also a powerlifting and strongman athlete. He is 3x Natural Olympia Champion, 2x World Champion, 2x Natural Universe Champion and in the PNBA Hall of Fame. Lirio has also held six continental titles and several dozen other titles over the past decade.

Additionally, Brandon Lirio is part of the recent wave of INBA PNBA athletes who have received media deals with Generation Iron, INBA PNBA and Iron Man Magazine.

Below is a full breakdown of Brandon Lirio’s profile, stats, biography, education and diet.

Full name: Brandon Lirio
Weight Height Date of Birth
153 – 170 pounds 5’5″ 03/09/1988
Division Time Nationality
classical physics 2010 American


Born in Bronxville, NY in March 1988, Brandon Lirio is one of the prominent faces of natural bodybuilding, specifically the INBA PNBA league. He has had an impressive INBA PNBA career so far and is putting a footprint in powerlifting and strongman competitions.

Brandon Lirio has a military background and served in the US Air Force for 11 years. In addition, he was posted abroad and worked in the field of meteorology – space physics. While on duty, Lirio suffered from panic attacks and weight training was an outlet for him to prevent attacks and balance his hormones.

Moreover, he was tired of being small, weighing 117 pounds, when he first joined the army. However, everything changed for him once he met a buddy who showed him around the gym and also happened to be an MMA champ. Once he started getting serious about natural bodybuilding in 2012, he started stacking the titles.

Competition history

Below is Brandon Lirio’s competition history.

  • 2021 Natural Olympia Classic Physics Division – 2nd
  • 2020 Natural Olympia Classic Physics Division – 1st
  • 2019 Natural Olympia Classic Physics Division – 1st
  • 2018 Natural Olympia Classic Physics Division – 1st
  • PNBA World Championships 2018 Classical Physics – 1st
  • 2018 PNBA US Nationals Physical Division – 1st
  • Natural Universe 2018 – 1st
  • 2017 INBA Illinois State Championship Classic Physics Division – 1st
  • 2017 INBA/PNBA North American Championships Classical Physics Division – 1st
  • 2017 INBA/PNBA Classical Physics Division Natural Universe – 1st
  • 2017 INBA/PNBA Classic Asia Pacific Championships Physique Division – 1st
  • 2017 NGA New England Championships – 1st
  • INBF Natural Connecticut Light Weight Division 2017 – 1st
  • 2017 INBA PNBA Asia Pacific Championships Bodybuilding Division – 2nd
  • 2017 INBA Illinois State Championships Bodybuilding Division – 2nd
  • INBA/PNBA World Cup 2017 – 2nd
  • 2017 INBA/PNBA Australian International Championships Bodybuilding Division – 3rd
  • 2016 Natural Olympia Light – 1st
  • 2016 INBA European Championships Bodybuilding Division – 1st
  • 2016 INBA World Championships – 4th
  • 2016 AFS Helsinki Physical Fitness Division – 1st
  • 2016 INBA Illinois State Championship Novice Division – 1st
  • 2015 AINBB International Physics “M. Physics » Title – 1st
  • 2015 Northern Italy Bodybuilding Division – 1st
  • 2015 Northern Italy Physics Division – 1st

Brandon Lirio’s training

Brandon Lirio’s training regimen varies depending on whether he is in season or off season. His workouts consist of training six days a week on a sibling split routine during the season. Additionally, he focuses on powerlifting and strongman lifts during the off-season to build muscle mass.

Leg day and chest training are his favorite muscle groups to train. Heavy incline cable flies and chest press are his favorite chest moves for building a full chest, while the belt squat and leg press are his go-to leg exercises.

Brandon Lirio has an in-depth Iron Man Magazine article on his preparation for natural bodybuilding competitions here.


Brandon Lirio’s nutrition doesn’t stay constant every year. But in general, he places a heavy emphasis on protein intake and consumes 1.75 g/lb of body weight year-round. He believes that consuming enough protein will keep his hunger levels in check and leave enough amino acids to help with muscle repair. Out of season, Lirio will eat between 1.5g and 2.25g of carbs per pound of body weight. As competitions approach, it can load more carbs, varying from 35-150g over the course of the season. Its fat intake will fluctuate from 40-70g per pound of body weight – in season it fluctuates between 40-55g and will consume up to 70g of fat in the off season.

Private life

Outside of competition, Lirio enjoys playing sports and owns a fitness business – Fitness on the battlefield. Currently, he is doing a professional YouTube series about learning weightlifting as a strongman. You can take a look at that below.

Brandon Lirio enjoys spending time with his wife and their newborn twins, Archer and Ellis. To cater to his nerdy side, he loves playing Magic: The Gathering – a card game.

Teresa E. Burton