Joey Vaillancourt Fitness

Food Choices: The Good, The Bad and The Better

September 19, 2010 by Joey Vaillancourt · 10 Comments 

Nutrition is a key component of any muscle building a fat loss phase.  It still amazes me how many people do not take nutrition seriously.  That is why I think that it is important that I share with you some of the choices that are available to you today.

By knowing what foods to include in one’s diet, you will begin to have a better understanding and start to see better…

Part 2 – Muscle Building Meal Plan (rest day)

September 14, 2010 by Joey Vaillancourt · 104 Comments 

Last week I put togeher a sample muscle building meal plan for your workout days.

Today, I am following up with part 2 of the sample Muscle Building Meal Plan for days when you are not working out.

You must change the way you eat on your off days because your energy output is not the same as your training days.

If you eat lots of carbs at night after a workout, that’s ok, but…

Sample Muscle Building Meal Plan Workout Days

September 9, 2010 by Joey Vaillancourt · 17 Comments 

If you are interested in building muscle, listen up because this meal plan will contribute to a high percentage of your success in the coming weeks.

Sure, workouts are necessary to build muscle, but I continue to see people who simply don’t take the nutrition side of things seriously.


You cannot fall under the impression that you don’t  need to focus on nutrition when building muscle.

That’s like trying to fill a high performance vehicle…

My Personal Muscle Gain Interview

September 8, 2010 by Joey Vaillancourt · 6 Comments 

My good friend Rob King asked me to do an interview the other day and I happily accepted. See below for an inside view on how I got started in fitness, surviving the vegas temtation and some secret tactics I use to stay in killer shape!

Excerpt From The Blog Of Rob King:

Bodybuilding & Fitness takes SERIOUS dedication. If you are not in this sport you just don’t “Get it”. The sacrifices, the…

My Top 3 Muscle Building and Fat Loss Recipes

July 20, 2010 by Joey Vaillancourt · 13 Comments 

My Top 3 Muscle Building and Fat Loss Meals

Ok, so my good friend Dave Rule aka ‘The Muscle Cook’ was kind enough to share with me his top 10 Anabolicious Recipes Report the other day.

Aside from having a passion for fitness, I also love cooking and trying new recipes…especially healthy recipes that contribute to both Muscle Building and Fat Loss!

So, I took it upon myself to start my own cooking show!…

5 Ways To Pick the BEST Protein Powder

July 14, 2010 by Joey Vaillancourt · 449 Comments 

Protein’s are the building blocks required to repair and grow muscle tissue when participating in any type of activity that breaks down muscle tissue including particularly in our case, progressive resistance training.

Examples of common protein rich food’s include chicken, beef, eggs, milk, cheese, fish and of course supplementary protein sources known as protein powders.


There are protein’s found in potatoes, rice, pasta and nuts, but the majority of protein’s found in…

My Best Muscle Building Advice

June 19, 2010 by Joey Vaillancourt · 37 Comments 

So the other day I received an email and a few messages from the same guy (the person will remain nameless) and this guy was basically saying that I have absolutely NO information on my blog or anywhere else for that matter that could help him out.

 He went on to say that he was very disappointed that my blog could not help him and he also said that my page…

5 Week Transformation: Week 2 – Episode 4

May 17, 2010 by Joey Vaillancourt · 314 Comments 

In Week 2, I did two episodes. I did a video of my shoulder training workout in episode 3 and in this episode, I explain the major benefits of doing early morning cardio while trying to build muscle and give you the training protocols to follow to optimize your muscle gain.

I will also share with you my top supplements including the best protein powder and other supplements for protecting against muscle loss during…

5 Week Transformation: Week 2 – Episode 3

May 17, 2010 by Joey Vaillancourt · 5 Comments 

In this week’s episose, learn about the specific training phase of week 2 in the Bones To Buff Program.


Be sure to let me know what you think of the video and if there is a specific bodypart you would like to see trained, just leave a comment :)


5 Week Transformation: Week 1 – Episode 1

May 3, 2010 by Joey Vaillancourt · 7 Comments 

Hey Everyone,

I decided to show you exactly what the Bones To Buff Program can do!

I am putting myself to the test yet again for a 5 week transformation
using the same concepts, workouts and nutrition plans I lay out in the
Bones To Buff Muscle Building Manual

Watch the video for full details and watch for a weekly video episode showcasing the transformation.

Be sure to let me know what you would like to…

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Joey Vaillancourt Fitness