Blueprint Supplements + Training

Part 1 of Blueprint: Hair / Sleep / Teeth / Skin

1- Supplements

After doing some rough math I found that Bryan’s full supplement “stack” costs around 9500$ per year.

If you were to copy Bryan, the most important things by far for you to do would be to copy his sleep / workout / nutrition regiment and mostly ignore the supplements unless you are vegan.

Here’s the full list with my crappy notes about my 5 minute research into each:

The first thing you discover when researching any supplement is that the word “may” is used a lot. The second thing is most of the effects of these are “promising” i.e. they do something in the body that may trigger some positive reaction/adaptation in theory, but since the body has millions of moving parts, it’s pretty hard to guess.

Bryan also has a team of scientists monitoring his blood every 2 months and researching the highest quality supplements and ingredients. If you take tons of supplements you might poison yourself over time, or just make expensive urine. Kidney stones may also be in your future.

Supplements for cycling…

There’s two supplements that seem to have been proven for cycling: Beta-Alanine and baking soda. These significantly increase your short duration ( <60mins ) power and are good to take if you’re doing racing or interval training, which I will do a lot of.
I’m taking creative in the winter as I do weight / interval / sprint workouts and then I will cycle off in the summer to try and lose some of the water retention weight ( supposedly ) and get to that final w/kg goal.

Here’s my short full list now:

It’s much shorter than Bryan. It cuts off most of the antioxidant supplements ( bad for training apparently ), the vegan stuff ( I eat lots of meat ) and many of the more expensive / experimental drugs Iike Ca-AKG which would cost me like 10$ a day ( lol ).

2- Food

Bryan eats roughly the same stuff every day. It’s relatively expensive, prepped by his chefs and not geared towards cardio training at all. I plan to try all his recipes at least once but otherwise I will just add some of his ingredients and quantities to stuff I already eat.
Namely: Garlic, ginger, cumin, turmeric, goji berries, hemp seeds, more olive oil, brazil nuts, macadamia nuts, walnuts, flaxseed, chia seeds, cinnamon, 100% dark chocolate.
As long as your basic nutrition is varied and clean, you’re 99% of the way there. I will make his recipes and post pics as proof okay.

3- Training Plan

My cycling goals this year are to get to 5.3-5.5 w/kg 20 minute power and then to race on zwift next fall/winter.

It’ll be a pretty rough plan that incorporates weight training and intervals which is something I basically never did before. Rough outline:

1- First week completely off
2-Jan through Feb is build phase. Start adapting to weight lifting for legs 2x week and zwift race on thursday otherwise no intervals.
3- Feb-March: Tenerife base training. Hopefully will be abroad about 1.5 months doing 20-30 hour zone 1-2 weeks.
4- April-Sept: Outdoor season. Focus on long group rides saturday/sunday and intervals in the week. Maybe 1x maintenance weight workout.
5- Oct: Peak to try and hit my goal
6- Oct-Dec: Join Zwift racing league team and try not to suck before the holiday off / rest.

Will use the 3 weeks on / 1 week off model where you ramp training intensity/hours up for 3 weeks ( so say 10,11,12 hours ) then drop back to 9 on week 4, then start again say on 11-12-13 etc.
Training in the winter should be 10-12 hours a week, 15-20 in the summer.

Wish me luck!