Nov 12

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Craig Capurso – On A Mission


Age: 30
Weight: Stage 198lb Off Season 220lb
Height: 5’10”
Chest size: 46″
Waist size: 32″
Bicep size: 18″
Calves size: 17″
Thighs size: 27″


Monday – Chest
Tuesday – Back
Wednesday – Legs
Thursday – Shoulders
Friday -Arms , Calves
Saturday – Wild Card, Usually some abs and rep circuits.


This changes depending on what my goals are. For example, if I am in a maintenance phase or gaining weight/losing weight, I would be counting my calories and keeping a ratio close to 40% Protein, 40% Carbohydrates, and 20% Fats. When I am cutting weight I would look to get around 8 meals. In off season I cut it back to around 6.

When and why did you get started?

I started playing football when I was 8 years old, and I have always trained in order to improve for this sport. Besides the normal football practices, I started weight training in 7th grade year. My older brother was on the high school football team, and this is what they did, so I followed suit.

Achievements so far?

I have competed 10 times and have come away with a first-place victory 5 times. Over the past 3 years and 10 contests later, I have missed placing only once. At my last show, Team Universe July 2011 NPC Men’s Physique, I was awarded qualification to compete next season as an IFBB Pro in this category with a 1st-place victory in the A class. I would have to say this is my biggest fitness accomplishment to date.

What would be your biggest dream to be able to achieve?

I am on a mission at this current time to make it big as an actor. I am by profession a commodities trader in the oil markets; however, this is not my passion. I do have a passion for fitness and pushing my body to the limit, but when competing in a such a subjective sport, you may only be the flavor of the month for so long. I believe as an actor one can set life goals. You can always get better and improve your craft. There are many different characters one could play, and I want to take a journey down that rabbit hole and play an array of different roles in various genres.

Do you ever struggle to stick to your diet and eat lots of junk food?

It depends on when we’re talking. When I’m in my off season, I allow cheats. I generally have a good diet, but I don’t stop myself from indulging when I feel a craving. I take an off-season in order to put my body in a caloric surplus to help my muscle grow. I understand I may be adding a bit of fluff when I cheat, but I usually go 6-9 months and maintain a very low body fat in order to compete and do photo shoots. The 3 months I take off and go into an “off season” I help my body to regulate itself back into a normal functioning state.

A lot of us out there love a good drink of alcohol from time to time. Do you ever drink and, if so, how often?

When I am off-season, I allow myself nights out to blow off some steam and enjoy a little tomfoolery with alcohol. I would say it usually ends up being anywhere from 0-2 nights a week. I believe in moderation. There are individuals who say absolutely no alcohol, but I’m a realist. If we keep stripping away all the small satisfactions that life gives us, then we’ll forget how to appreciate the little things that give us some joy.

If you could pick only one supplement what would it be?

I put myself through high-intensity workouts and have begun to start supplementing with a BCAA and Amino Acid blend. This has added great benefits in the form of sustained energy, strength, and endurance in my workouts.

Your favourite food?

Meat lasagna

If you could pick only 3 different body parts to put on your body from 3 famous people, what would they be and why?

I would have to take Arnold Schwarzenegger’s arms. My arms are one of my lagging body parts. I have always focused on football and built my foundation through power moves. I never gave my arms much attention until later in my fitness career. I would look for some bigger calves, too. I would take some from Kai Greene. I feel his calves are not too big but very symmetrical to the thighs. The arms and calves are my two lagging body parts; I don’t feel I would change anything else.

Whom do you look up to these days and why?

In hindsight, I realize I was influenced by “Sweetness” Walter Payton when I was focused on my football career, since he was ferocious in power and toughness when it came to playing the game. Arnold was whom I looked up to when it came to the physique I wanted. Many things have changed along with my goals. At this point I really don’t have any role models in fitness or in sports. I’m focused on becoming the best me I can be, whether that be as an oil trader a fitness competitor or an actor. In doing that, I hope to inspire those young bucks or anyone out there who may aspire to be like me.

Your favorite quote?

“Every ceiling, when reached, becomes a floor, upon which one walks as a matter of course and prescriptive…”
Aldous Huxley

Your top 3 tips to someone who might be just starting out bodybuilding?

Proactive consistency! — a term I use often; you can take this with you through all phases of life but certainly in fitness. You have to take steps to get where you want to be. I would say be proactive and hire the right person in order to meet your nutritional needs. I wish I hired someone early in my career to show me the right way to diet vs. doing it myself. Some things you just have to pay for, and a good nutritionist is worth every penny. Educate yourself on what body type you’re trying to achieve and find out how those athletes train. Set goals long- and short-term, and hold yourself accountable. Train for a purpose; then you’ll see better gains and less wasted time in the gym.

What is your favorite motivation picture online and why?

This picture represents a dream of reaching for the stars. To me its the journey of taking on your goals and reaching them. It reminds me that there is nothing impossible and that we must set goals and set down a path in order to get what we want.

Thoughts on Steroids?

 I’ve achieved all fitness success as a natural. I don’t care who does what; it’s all about where their beliefs lie. I actually was writing a controversial article for RXmsucle about this topic, and actually by the end of writing it I’d taken a second look at the steroids issue. If you grew up in another country, this term ‘steroid’ wouldn’t have such a negative connotation. It takes a negative direction when Americans and the other countries that deem steroids illegal persecute those users. At this point in my career, I say “To each his own.” We all have our own motivations and desires but if you stay true to who you are then you will never be defined by what you take or don’t take.


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