Interview With Craig Capurso – Model And Fitness Competitor


Craig Capurso Talks With

craig capurso

Quick stats.

Age: 32
Location: New York City
Height: 5’10
Weight: 225

How did you get started with fitness and training? 

I got consistent with weight training when I was 12.  My older brother Frank was just starting to play High School Football and I was like a sponge at that age.  They gave him a workout program that summer and I would tag a long as he began training in the basement of a neighbor’s house.

  I was hooked from that moment I felt the swell and feeling of getting bigger and better

It was and still is like an addiction.  I wanted to make sure that I had what it was going to take to play high school ball when I got there.  From that point on I have never take more than a planned few days off from the gym.  It has become a ritual a habit bordering obsession.


Where does your motivation come from?

I am motivated through my long list of goals.  I have an eager spirit and often find myself juggling many tasks at once but it keeps me in a forward moving direction and never complacent. I say dream with your eyes open and take daily steps to achieve what you desire.  When you set goals and they are in line with your fitness ambitions it is rather easy to keep yourself motivated if you can trust in yourself to be accountable.  Here is a great quote that resonates well with me.

Remember, if you ever need a helping hand, you’ll find one at the end of your arm. As you grow older you will discover that you have two hands. One for helping yourself, the other for helping others.
– Audrey Hepburn

craig capurso

What’s your current training philosophy?

I train with a system I have developed called Heavy Volume Training.

I have actually just launched an EBook with this philosophy from  Heavy Volume training is the exertion of a maximal force and energy through reps of a specific exercise, until your muscles reach failure.  What that translates to is a giant set of a major muscle group, where you will perform 100 reps in roughly 6-9 sets taking each to failure.  The weight never goes down and you will pick one heavy weight for the entire set.  After you perform the ‘HV’ set you will then be given 3 supersets to perform while your body attempts to recover.


What workout routine has worked best for you?

I like to train 6 days a week taking one day off

As mentioned before it is a habit, so I do not like taking too much time away from the gym.  I usually hit one body part per day so that I can make sure to completely annihilate that muscle and let it have ample amount of time to recover before hitting it again.  When I approach competition, it is not uncommon for me to be in the gym 7 days a week.

craig capurso

What does your diet consist of? – What would you eat on a typical day?

My philosophy has changed over the years as far as dieting goes.

When I first began competing I was a machine, and would eat exactly what was on my plan having very little variety

Over the course of my career I have learned to incorporate many food choices and have developed a system around my own approved macro choices.  I set my macros and add the food choices up through a software I have developed and will be bringing to market early 2014 as more of planner as opposed to the trackers used today.

Typical day :

  • Typically I will wake up and either have a coffee shake mixed with Cellucor Cinnamon Swirl and Oats, or 2nd choice being a few eggs, egg whites and oatmeal or granola.
  • Meal 2 depending on schedule and workout could be some type of meat with either a carb source like sweet potatoes, rice cakes, granola, and or a fat source like peanuts, almonds and or the nut butters. I tend to have either a carb source or fat source in combination with a meal containing protein not both.  If I am planning to go to the gym in the AM or noon I would make meal 2 a protein shake with oats.
  • During the workout I would add a fast acting carb along with some BCAA.
  • After a workout I would take down another protein shake mixing in a fast acting carbs source.  Examples of fast acting carbs for me would be Waxy Maize or Dextrose, Karbolyn.  I will have multiple sources of protein prepared at any given time so I go back and forth between the rests of my meal choices and really mix and match through my approved food list.  I do not get enough greens so I supplement them with a green supplement which I drink during the day to make sure I am getting those vital nutrients that you body requires.

Do you stay lean all year round or do you bulk and cut?

I am an x football player and have adopted the habit of going into an off season or a growing season as I like to call it.  I am always working on areas of my physique that I feel can improve.

I will set my calories above my maintenance which will provide and environment in the body that is ideal for muscle building.

I do not let myself get over 12% Bf and if I find myself over or to close I will diet my way back down.  To get into contest shape or photo shoot ready from 12% out it will usually take me 60-90 days.

craig capurso



I have been using supplements for a long time,  I remember when we used to take our creatine with grape juice to help absorb it into the system better.

Now I am a sponsored athlete with Cellucor and both of which are in the supplement business so to answer this one, yes I am a big believer on what they can do to help you build a better body.

My stack right now is:

  • Cellucor Whey
  • Cellucor BCAA
  • Cellucor M5(pre workout + Creatine )
  • Cellucor R3 (recovery)
  • Cellucor ZMA
  • HMB
  • Glutamine
  • Multi Vitamin
  • NOW Dextrose.

You can get 20% Off and Free shipping if ordering through using MEAT as a coupon code.


If you had to pick only 3 exercises, what would they be and why?

  1. Squats – Squats are an easy first answer, as you have to build the foundation from the ground up.  Heavy squats help produce more than tree trunk legs they also aid in elevating some of your hormone levels that are ideal for building your physique.
  2. Clean and Press – This is a great full body style exercise that will help you develop power and coordination all while hitting various muscles in the body.
  3. Pushups – Very underutilized in the gym today but if I were to pick only 3 exercises this would have to be in it.  I can create multiple angles and ways to have the pushup exercise incorporate more than just the chest muscles.   You can go diamond style grip hitting the triceps.  You can go with a very tall hand position over head and activate your abs and shoulders.  If you think I am joking try hitting this trifecta at the end of your work out: Diamond Pushups till failure (Rest 1 minute), Overhead pushups where your hands is about a foot past your head till failure (Rest 1 Minute), Regular style pushups till failure.

craig capurso


Three tips you’d give to someone who’s trying to reach their goal physique?

  1. First thing you need to do is determine the amount of calories you would need to eat for your specific goal.  On my websites home page bottom right banner is a calorie calculator which will help determine your maintenance.  Once you have this number then you can adjust calories up down to meet the demands of one of the 3 main fitness goals: Losing weight, Maintaining, or getting bigger.
  2. Get a plan before you go into any gym or athletic arena.  It is best to create a workout journal of steps that you are going to take each day to ensure that you have a balanced attack. It is too easy to go in the gym and just use the equipment that is available but if you’re working off your sheet you will have to hit specific muscle groups or exercise which can help you keep consistent and progressing.
  3.  Prepare healthy meals a head of time.  It is much easier to have a prepared meal ready and available to be heated up when you’re hungry, rather than rummaging through your snack drawer to help you satisfy your craving.  Most often you are just hungry, and do not need a sweet treat to alleviate your fix.

Favorite Quote?

All men dream but not equally. Those who dream by night in the dusty recesses of their minds wake in the day to find that it was vanity; but the dreamers of the day are dangerous men, for they may act their dream with open eyes to make it possible.
-T.E. Lawrence


Where can I follow you?  

I just launched my New EBook HVT and am blogging much more from my fitness website below.  Make sure to check it out and get in on the action.

Website: FireAndIceFitness
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