Joey Vaillancourt Fitness
From Joey, Miscellaneous, Nutrition

Muscle Building Weekend With The Legend…

March 11, 2010 by Joey Vaillancourt · 4 Comments 

Muscle Building Weekend With The Legend…

Hey everyone,

Hope your doing well today and if your in Canada, I trust
you are enjoying the change of season and the warmer weather.

I like spring, but I love the idea that summer is right around
the corner. Don’t you?


Well there has been a lot of things going on these past two weeks
with the official launch of and starting to tighten
up my diet and training for my 6 week preperation for the Cobourg
fitness model competition on April 17th 2010.

I am enjoying all the new experiences and I am happy to share
them with you. I am actually going to post a quick video later
next week talking more about the competition preperation and I
am going to share a muscle building/ fat loss recipie that is
going to completely change the way you think of the word ‘dieting’

Seriously…after a while of eating the same foods over and over
you start to get creative with your meals and this helps overcome
boredom and avoid any diet pitfalls.

I am going to make some Chocolate Protein Oatmeal Brownies.
Doesn’t that sound good?? And the best part is that they are very
healthy and a great alternative to common sugary chocolate bars
or the regular old plain brownies. Plus they are easy to make,
and they do not require many ingredients.

Now, I usually don’t have time to get creative with meals and I
personally would prefer eating the same thing 6 meals a day (thats
just my personal preference because I find it less time consuming)
but you see I am travelling this weekend to go To Washington DC
to meet up with a person I consider a legend!

but before talking about the trip, I want to explain that if you
are ever travelling and you still want to eat clean, there is no
reason you can’t! Thats the reason why I am making these brownies.


I have a diet plan that I have posted on my cupboard door that basically
outlines exactly what I need to eat each day (carbs, proteins, fats)
macronutrient ratios.

So when i am travelling, I have plan out my meals more carefully
because I dont have the same utilites in a hotel as I do in
my kitchen.

So the brownies I am making are actually going to be frozen the
night before, then when I pack before taking my flight, I am packing them
into my luggage and by the time I arrive, they will still be
frozen and I can store them in my mini fridge.

that takes care of all my breakfasts for the 3 days.

Here are some other meals I planned out.

Meal #2 (Chicken Pita with side of Veggies) 
Meal #3 (Tuna, Rice and Veggies)
Meal #4 (Protein Powder, Rice Cakes, Almonds and Veggies + Fiber supplement)
Meal #5 (Supper @ Restaurant Steak & Veggies)
Meal #6 (Protein shake and almonds)

Eveyrthing that I need in these meals are all items I purchased
and packed in advance in my suitcase (dry foods).
I cook then freeze the chicken and pack in ziploc bags. Then I
pack those in my suitcase as well.

And of course i never go on the road without my trusty George
Foreman Grill, which I usually setup in the room and after going
to the local grocery store, I can cook up pretty much whatever
meat I want.

It takes a little planning but the it avoids the following:

- Paying for overpriced restaurant meals
- Going off track with my diet
- Not eating enough

The only things i cannot pack is my water and vegetables which
I usually buy as a platter when i arrive at the destination.

Since I am in contest prep, i am drinking lots of water because
of the extra exercising and because of the lower calories, I make
sure to try and get in as much veggies as I can…

So that should shed some light on how to travel and still follow
a good diet.

Now what is this trip for?


Well I was invited to go on this trip by my first online fitness
coach I ever had! the legend himself, Vince Delmonte!

It’s basically a fitness conference for online consultants.

Lots of networking and educational material.

Vince and I are going to be shooting some cool muscle building
videos I am sure you will enjoy.

They will be posted in the coming weeks.

This is a great opportunity and experience that I am looking
forward to.

After all, only 5 years ago, I was merely a user of his program.
Now I  consider himself a good friend and business partner in
some ways.

It also inspires me to build the same kind of relationship with
my clients that him and I have built up.

His program sparked the initiative to become a personal trainer,
inspire others, compete in my first fitness model competition
and of course write the Bones To Buff Muscle Building system.

Ill keep you posted on the trip.

oh and dont forget to let me know any diet travel tips you may have
or even some great recipies like the one I shared today.


Ps. Next week, stay connected so that you dont miss the video
where I will prepare the protein brownies and you can download
the recipie to try for yourselves!


4 Responses to “Muscle Building Weekend With The Legend…”
  1. Jeff Jeff says:


    Great post! I don’t have any competitions coming up, but I do need to lose a few pounds for the summer. Those brownies should work well with my new diet. Do you have the recipe. Are they from Parillo?

    Also, It was great seeing you and Vince in DC! You two are truly living what your selling. Keep it up.

  2. Joey Vaillancourt Joey Vaillancourt says:


    Thanks! The recipe is just one I came up with before going to Washington. I’ll be posting the recipe in about a weeks time…gonna actually do a video of making them next week before leaving to go to Vegas. Great seeing you too. Your blog is killer! See you in Vegas!

  3. I just added this page to my favorites. I really like reading your posts. Ty!

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