Let’s Make Wayne Brady Ripped!

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This isn’t your grandmother’s Let’s Make a Deal. The games are mostly the same and audience members still show up in full costume, but Monty Hall, the show’s iconic host for more than 20 years, probably didn’t spend much time worrying about his level of physical fitness, and nobody seemed to care. Times have changed, evidenced by The Price is Right’s Drew Carey losing nearly 100 pounds. Next man up for a physical makeover: Carey’s good friend Wayne Brady, host of Let’s Make a Deal since 2009 and one of Hollywood’s most likeable and funny comedians.
Please pardon the obvious pun, but Muscle & Performance has made a deal with Brady. We challenged him to get in the best shape of his life in just 90 days and share how he did it with our readers, month by month. In return, we agreed to provide him the training program and nutrition and supplement plans he needs to achieve such a lofty goal. Brady accepted the challenge and is under way in his physique transformation. In this and the next two issues of M&P, you’ll get an inside look at what he’s doing in the gym and at the dinner table. In the end, the body Brady sees in the mirror should be a marked improvement over what he saw on Day 1.

Stage Ready
Brady, who turns 40 on June 2, isn’t a hulking man, but he’s by no means as small as other Hollywood stars. One trainer who has worked with Brady calls him a cross between an ectomorph (naturally thin and lean) and a mesomorph (a muscular build). At 6 feet tall and about 170 pounds, his frame could certainly handle more muscle, but his goal isn’t to add appreciable size. (He tried that once but found it didn’t translate well on camera.) “I really just want to get more defined and lose 5 to 10 pounds,” Brady says. “I want a more in-shape look without being too skinny.”
Brady’s training program, designed by Los Angeles-based strength coach Mike Vale, is as intense as it is diverse, so it’s critical that Brady’s nutrition plan is dialed in with all the right amounts of calories and macronutrients to ensure he doesn’t gain unwanted mass while also providing sufficient muscle recovery to keep him lean. This is made even more complicated by Brady’s hectic Hollywood schedule, in which eating out and frequent travel are the norm.
“Wayne has naturally good genetics and is in good shape already,” says Vale, who is working with Brady one-on-one in the gym during the challenge. “Our goal is not just about him looking good but also feeling better, being healthier and having more energy to meet the demands of his busy schedule.”
As for Brady, he has committed to the deal. “I think I’m up for the challenge,” he says. “It’s going to be tough, but I can’t wait to see what progress I’ll make with my body and fitness levels.”

Wayne Brady’s Training Program, Month 1
Below is a sample week of what Brady’s training will consist of during the first 30 days of the challenge.

Day 1: Chest, Hamstrings, Calves, Light Cardio

Wayne Brady Workout

Day 2: Cardio, Abs

Day 3: Back, Traps

Exercise

Sets

Reps

Wide-Grip Lat Pulldown

3

15, 12, 10

Seated Cable Row

3

12, 10, 8

Hammer Strength Row
superset with
Reverse-Grip Lat Pulldown
superset with
High-Cable Lat Pushdown

3 3 3

10-15 10-15 10-15

Hammer Strength Lat Pulldown

2

10-15

Cable Upright Row
superset with
Dumbbell Shrug
superset with
High-Cable Trap Pull

3 3 3

10-15 10-15 10-15

Wayne Brady Rope Workout

Day 4: Cardio, Abs
Repeat Day 2.

Day 5: Shoulders, Triceps

Exercise

Sets

Reps

Smith-Machine Overhead Press

3

10, 8, 6

Dumbbell Front Raise

3

15, 12, 10

Dumbbell Lateral Raise

3

15, 12, 10

Reverse Pec-Deck Flye

4

15, 12, 12, 10

Cable Triceps Pressdown

3

12, 12, 10

Lying French Press

3

10, 10, 8

Dips

3

to failure


Day 6: Biceps, Quads, Abs, Light Cardio

Day 7: Rest

Wayne Brady’s Calorie and Macronutrient Targets, Month 1
Ideal macronutrient ratio:
45 percent protein
35 percent carbs
20 percent fat

Daily totals (estimates):
2,250 calories
253 grams protein
196 grams carbs
50 grams fat
40 grams fiber

Daily Meal Plan

Meal 1
2 scoops protein powder
½ cup cooked oatmeal

Meal 2
4 ounces grilled chicken
2 cups steamed broccoli
salad:
4 cups spinach
10 cherry tomatoes
½ cup corn
1 tablespoon olive oil
drizzle sugar-free balsamic vinegar
16 ounces water

Meal 3
2 scoops protein powder
4 whole-wheat crackers
1 tablespoon peanut butter

Meal 4
6 ounces tilapia
1 cup peas
1 cup asparagus
1 tablespoon olive oil
16 ounces water

Meal 5
2 scoops protein powder
salad:
4 cups spinach
½ cup corn
drizzle sugar-free balsamic vinegar

Wayne Brady Food