Every title in the collection comes from Shawn Ray and the BuildWithPros team, built from personal trial and error. Not theory, not trends, not generic advice
Shawn Ray is a 13× Mr. Olympia competitor with 12 consecutive top-five finishes from 1990 to 2001, the 1991 Arnold Classic Champion, and an IFBB Hall of Fame inductee
Shawn Ray competed for nearly two decades at the highest level of professional bodybuilding
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The Bodybuilding Nutrition Blueprint · Audiobook
Regular price€8,95 EUR
Regular priceSale price€8,95 EUR
Chapters
The Nutrition Mindset. Food Is Fuel.
A way of treating food as a tool, and a rule for testing one change at a time.
Offseason and Pre-Contest. Same Foundation, Different Control.
Knowing which season you are in, and how to build or tighten without starting over.
The Clock. Meal Rhythm and Structure.
A fixed eating rhythm you can keep, and how to adapt it when your schedule refuses.
The Kitchen. Grocery, Cooking, and Meal Prep.
A repeatable shopping order and meal prep routine that makes the right choice the easy one.
Calories, Energy Balance, and Macros.
Control over energy balance without counting, plus a starting formula if you prefer working from numbers.
Protein. The Muscle Advantage.
A protein target you can hit with ordinary food, and why it matters more every year.
Carbs and Fats. Fuel and Hormone Support.
Where to place carbs for training, and how much fat keeps mood, drive and recovery steady.
Hydration, Electrolytes, and Micronutrients.
A simple hydration routine that protects your training, and the minerals to cover on heavy sweat days.
Insulin Sensitivity. Muscle Is Your Metabolic Ally.
Why carbs still work as you get older, and the daily habits that keep your body handling them well.
Hormones and Aging. Testosterone, Cortisol, and Sleep.
What is really behind the changes men blame on hormones, and why sleep comes before the next diet change.
Hunger Control and Food Quality.
Tools that keep hunger quiet on a diet, and a way to handle cheat meals without losing the week.
Training, Cardio, and Steps.
The order that gives your food somewhere to go: lifting first, then daily steps, then cardio.
Supplements and the Myths.
A short list of supplements worth buying, and plain answers to the diet myths that keep lifters stuck.
Building the Plan and Playing the Long Game.
Your own plan built in half an hour, a scoreboard to track it, and a ladder for stalls.
What you get
1 full MP3 plus chapters in ZIP
Professional narration in English
Plays in any audio app already on your phone, tablet, or computer, no extra app required
Stream the full MP3 or download everything and listen offline
Instant access after checkout, no account needed
Lifetime access, re-download anytime
Licensed for personal use only, not for sharing
How you download and listen
Instant access after checkout. Your audiobook arrives as one full MP3 plus a ZIP containing every chapter as a separate file.
The full MP3 can be streamed or downloaded. The ZIP must be downloaded, archives cannot be streamed.
Download once and the files are yours to keep on any phone, tablet, or computer.
The files play in any audio app already on your device. No extra software is needed.
If you want to keep track of which chapter you are on, a dedicated audiobook player does it better than a music app. It remembers your position between sessions, keeps the chapters in order, and lets you adjust playback speed.
BuildWithPros recommends two free options: BookPlayer on iPhone and iPad, which imports the ZIP directly, and Voice on Android, which reads the extracted folder as one book. No account required in either.
Your link never expires and no account is needed.
On iPhone and iPad Tap the download link and choose Download. The files are saved in the Files app, in the Downloads folder. Tap a ZIP file in Files and it unpacks into a folder with all the chapters. From there, play them directly or import the ZIP into BookPlayer.
On Android Tap the download link and the files are saved in your Downloads folder, which you find in your Files app. Tap the ZIP file and choose Extract to unpack the chapters into a folder. From there, play them directly or open the folder in Voice.
Want extra security? Create a free account with your checkout email, then your files are always available even without the order confirmation.
Need help? Reach out to the BuildWithPros team through the contact page.
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About The Bodybuilding Nutrition Blueprint · Audiobook
The Bodybuilding Nutrition Blueprint is a 14-chapter, 3 hour 18 minute audiobook in which Shawn Ray, 13× Mr. Olympia competitor, lays out the bodybuilding diet he ran offseason and pre-contest, then sets the current research beside it. Each chapter starts with what he actually ate, cooked and changed, then lays out where later studies confirmed the approach and where they moved past it. This is professional narration, not Shawn Ray's own voice. A recorded introduction plays on this page, so you can hear what the book covers and how the narrator sounds before you buy.
Offseason and contest prep on one foundation
Offseason and contest prep are the same diet at two levels of control. The foods and the meal times stay put. To tighten, the extras go first, ketchup and steak sauce included, then complex carbs come down in small steps, starting at night. For lifters who will never step on stage, the book turns this into three seasons, a cut, maintenance and a lean gain, each with a weekly rate to aim for. Listen to this chapter before your next cut.
A meal clock that bends when six meals do not fit
Shawn Ray ate every three hours, at six, nine, twelve, three, six and nine, in both seasons, and changed only the portions. The book is direct that six meals is a tool rather than a requirement. Four meals suit most men, three meals and a shake suit a demanding job, and any structure works as long as the protein target gets hit. After thirty-five the size of each serving matters more, at roughly 25 to 40 grams of protein per meal.
Where the research agreed, and where it did not
The audiobook is candid about the places Shawn Ray changed his mind. He used and recommended branched chain amino acids for years, and chapter thirteen explains why a 2017 review found no human studies showing they build muscle on their own. Egg yolks are revisited too. On the other side, a 2013 study found that moderate protein servings every three hours produced the most muscle protein, the same rhythm as his clock.
Three chapters for the lifter past thirty-five
Part three is written for men whose bodies no longer forgive sloppy habits. Its argument is that carbs do not turn against you after forty. Less movement and less muscle do. Muscle takes up most of the glucose from a meal, so lifting and a five to fifteen minute walk after eating are the main levers. Sleep gets the hardest look, because one week under five hours cut daytime testosterone by ten to fifteen percent in healthy young men.
No counting, and a formula for those who want one
Shawn Ray never counted a calorie, in the offseason or before the Olympia. He controlled intake with a fixed clock, portions as the dial and an honest mirror. For listeners who prefer numbers, chapter five gives a first draft: body weight in pounds times fourteen to sixteen for maintenance, and ten to twenty percent less to cut. Either way, the scoreboard is the weekly average weight, the waist and strength in the gym, read over ten to fourteen days.
Who it is written for
The book is written for men who train seriously, at any age. It follows a lifter from building in his twenties to staying strong and lean in his sixties. Women will find the same system rebuilt for female physiology in The Bodybuilding Nutrition Blueprint for Women, and anyone who wants printed meal templates will get more from the PDF. The audiobook is not a substitute for a doctor. Still, it flags plainly where medical advice comes first, including kidney disease and blood sugar medication.
Two other titles pair with it. The Bodybuilding Nutrition Blueprint PDF is the written reference with the meal templates and the grocery list, and The Cut Protocol takes over when the goal narrows to a date on the calendar. The audiobook is instant access after checkout, delivered as one full MP3 plus chapters in ZIP. The download link is emailed immediately, with lifetime access so you can re-download whenever you need it.
Disclaimer. The Bodybuilding Nutrition Blueprint is provided for educational purposes only and is not medical, nutritional or healthcare advice. It is not intended to diagnose, treat, cure, or prevent any condition. Consult a qualified physician or registered dietitian before changing your nutrition, particularly if you are pregnant, breastfeeding, or living with a medical condition. Individual results vary. Full terms in the BuildWithPros Disclaimer.
Put it on for the next long drive, then set your clock the morning after.
Frequently asked questions
Straight answers about this product
The Bodybuilding Nutrition Blueprint audiobook runs 14 chapters in four parts: Shawn Ray's own blueprint, nutrition fundamentals, a section for lifters past thirty-five, and the long game. It covers offseason and contest control, the meal clock, the kitchen, calories and macros, protein, carbs and fats, hydration, blood sugar, hormones and sleep, hunger, training and steps, supplements and common myths, and how to build and adjust your own plan.
No. The audiobook is now its own expanded edition. It covers the same foundation as the PDF, then takes each topic much further: Shawn Ray's own meals and mistakes, the research behind each principle, and what to change through injury, illness, travel and age. The PDF remains the written reference with meal templates and a grocery list, so the two work as a pair: one to look things up in, one to listen to.
Men who lift with purpose, whether they compete or will never step on a stage. It follows one man through each phase, from growing in his twenties to holding muscle past fifty, with advice for injury, illness, travel and stressful stretches. The women's edition of the Blueprint, a separate title, covers the same ground for female physiology.
No. Shawn Ray reached the Olympia stage without ever counting calories, and the audiobook walks through what he relied on instead: fixed meal times, portions as the dial, and the mirror and the bar as feedback. Listeners who like numbers get a starting formula in chapter five, treated as a first draft that their own results will correct.
Between 1.6 and 2.2 grams of protein per kilogram of body weight each day, which is roughly three quarters of a gram to a gram per pound. The upper half applies when you are dieting, over forty, or training very hard. Each meal should carry about 25 to 40 grams, because the body responds less to small servings with age.
Less than most men expect. The foundation stays, but the room for sloppy habits shrinks. The audiobook puts more weight on protein at every meal, on lifting and daily steps to keep muscle handling carbs well, on a short walk after the biggest meals, and on sleep, which it treats as the first thing to fix before cutting another calorie.
The Bodybuilding Nutrition Blueprint audiobook runs 3 hours 18 minutes across 14 chapters, plus closing words. The audiobook is instant access after checkout, delivered as one full MP3 plus chapters in ZIP. The download link is emailed immediately, with lifetime access so you can re-download whenever you need it. The files play offline on any phone, tablet or desktop. This is educational content and not medical advice.
Customers praised this audiobook as a practical, easy-to-understand nutrition guide that "strips nutrition down to what really matters." Shoppers appreciated the complete roadmap approach, realistic meal plans, and advice on timing, consistency, and supplementation. Many found it valuable even with years of training experience.
I was overcomplicating everything. Shawn strips nutrition down to what really matters and gives you a system you can actually stick with.
C
Cameron Davis
Finally, nutrition explained properly
This is the first nutrition guide that actually made sense to me. Simple, practical, and easy to follow.
E
Enrique Campos
A blueprint in every sense
Instead of random tips, this audiobook gives you a complete roadmap. I reorganized my meals after listening and already feel more consistent with my nutrition.
F
Frank Nelson
The best bodybuilding nutrition guide I've owned
What impressed me most is how practical everything is. There are no unrealistic meal plans or impossible rules. Shawn teaches you how to build a nutrition system that fits your own life, and that's why I know I'll actually keep following it.
D
Dennis Harper
This should be required listening
I've been training for over 20 years and still picked up several ideas I wish I'd learned much earlier. The sections on meal timing, food quality, consistency, and adjusting your plan instead of chasing every new diet trend were outstanding. Shawn makes complex topics incredibly easy to understand, and that's a rare skill.
O
Oscar Medina
Worth every penny
I've spent far more on nutrition books that taught me much less. Shawn explains calories, protein, carbs, fats, meal timing, and supplementation in a way that's incredibly easy to understand. Whether you're trying to build muscle or simply improve your eating habits, this audiobook delivers.
F
Fernando Rojas
Perfect for busy people
The meal prep advice alone saved me hours every week. I no longer wonder what to eat—I already know before the day even starts.
G
Gabriel Soto
Old-school knowledge backed by common sense
I appreciated that Shawn focuses on habits, consistency, and real food instead of gimmicks. It's refreshing to hear advice from someone who's actually lived it for decades.
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