The Body Transformation Blueprint is one of those enduring programs that seems to stand the test of time.
It is based on effective, tried and tested methods for building muscle or burning fat for both men and women.
This complete review of Sean Nalewanyj’s program will analyze how it works, its benefits, pros and cons and whether it actually works.
About Sean Nalewanyj
As usual, an introduction on the author. Sean Nalewanyj is very much a genuine fitness expert, coach and author with plenty of information about his achievements.
This version of Body Transformation Blueprint is his latest update of the program which was first released about 10 years ago, even though he had previously authored other programs like “Muscle Gain Truth No-Fail”.
But while the old programs were more a muscle building kind-of-thing for bodybuilders, hard gainers and people who just wanted to pack on as much muscle as possible, this one covers all aspects of fitness to suit different needs, from gaining solid muscle to cutting down body fat.
Sean Nalewanyj’s approach to training, diet and optional supplementation is no BS, down to the point and explained in layman’s terms.
He is a guy who does not just talks the talk but also walks the walk, as he experienced hands down what it is like to be super-skinny and turn things round to become a rock solid athlete with all the mistakes, trials and errors accrued along the way.
This is the original situation that motivated him to create a blueprint for people who are today in the same shoes as he was before in order for them to not waste their time with the same mistakes he had done and instead get a fast-track plan to maximum results in the shortest possible time.
How Does The Body Transformation Blueprint Work?
The program is a thorough blueprint for beginners to intermediates but must be followed with dedication as it is not a short cut before your beach vacation.
While no program is perfect, this one gets close to as-good-as- it-gets status, being equally effective for the two opposite extremes of the fitness range, that is muscle building and fat loss.
This means that you have to decide right from the start where you want to go with the program, as the two goals feed on opposite requirements.
In any case, the program lasts for 90 days during which you have access to private email coaching from Sean himself if you need to resolve some issues or have questions not covered in the program. See more details.
Who Is It Right For?
The plan is well designed to help you identify your needs and take a decision accordingly. If you are 10 or more pound over weight, then you may want to choose the lose-fat option which allows you to do just that while keeping you lean muscle intact.
If you are a skinny guy or gal with low body fat and want to add muscle without also putting on extra fat, then the gain-muscle option is the way to go.
The Nutritional Guidelines
The way the program works is centered around accurate nutritional guidelines, as what you eat has paramount importance for the end results, even more than training. It is only when you know what your goals are that you can work out the correct nutrition plan customized for you.
Meal planning, macro nutrients and food choices in the correct range and quantity are the foundation of this program and the author stresses this right from the outset.
Other programs jump straight into the workouts, but this one makes it clear immediately what the priorities are, it does not matter where you want to go.
Without a doubt, no amount of clever workout training can make up for inadequate nutrition, so this is a big plus for this program.
The only other program that comes close to this level of thoroughness and also covers both muscle building and fat loss is the equally long standing Burn The Fat Feed The Muscle by veteran fitness expert and coach Tom Venuto, which is a bit cheaper but just as impressive. You can read the review here for comparison.
Body Transformation Blueprint Workouts
Not surprisingly for a serious fitness plan, the workouts are based on big compound, multi joint movements because these are universally regarded as the most effective for packing on muscle and increase metabolic rate even while at rest for optimal fat loss.
There are different weekly routines you can choose from depending on your needs, time available and preferences. The most basic and time effective is the full body workouts routine with two to three exercises for each body part 3 times a week.
Next, you can have a bi-weekly split routine, one session for the upper body and the other for the lower body, 3 sets per exercise. You can do this 4 times a week, doing the same body part 2 times a week.
There is also a more demanding schedule designed on a 3-day split routine, day one for pushing movements like bench presses and over head presses, day two for pulling movements like rows or chin-ups, and day three for legs.
The Workouts Flexibility
The program is very flexible in that it gives you the option to adjust it around your life commitments, and not the other way around. Very important for people with family and kids, but also for young people or students who work hard and do not want to end up camping in a gym for little returns.
By the way, the workouts are all meant to be weight-resistance training, so you need some basic home equipment or to invest in a gym membership for results.
It is not a bodyweight program and as such you need to get hold of a set dumbbells, a barbell, a rack and an adjustable bench and a bar. Adjustable dumbbells would be great.
Body Transformation Blueprint comes with online workout demonstration videos performed by the same Sean Nalewanyj in addition to the exercises explained in the workout manual.
They are all high quality, leaving no room for error and you can access them from an online members’ area where you can also download the PDF manuals included in the program.
This means you can watch the videos and view the materials from your smartphone, tablet or PC anywhere, but you can also print them out later for physical reference, if you like.
Cardio is also included and recommended in the program to add that extra fat burning kick to your metabolism. Like other programs, you also get a software to calculate your caloric daily requirement depending on your basic data such as weight, height, age and gender.
Body Transformation Blueprint PDF And Components
The program is entirely digital. This may not go down well with people who like hard copies or CDs, however it also means that BTB is instantly available upon purchase and very convenient as you can keep it on your mobile device.
It is also a bit cheaper than it would be in physical format as all the overheads, storage and shipment are cut out.
This is the layout of the 8-part program:
1 – The main Body Transformation Blueprint manual
Aka Muscle Building and Fat Loss Decoded. This is the foundation of the program which cuts straight to the point with all the information of the different parts of the program.
The 252 page PDF manual gives you indication on how to achieve a successful muscle building or fat burning strategy in a time effective manner and without wasting your life in the gym.
It is clearly explained without mambo-jumbo talk or over the top technical terms. Sean Nalewanyj style is as clear as it is simple and accessible to anyone.
The manual itself is structures into 5 different parts:
- Weight Training – the foundation of training. Here Sean dispels any doubts you may have on very important aspects of workout strategy such as the principles behind muscle growth, progression, intensity, frequency, volume, which exercises to perform, what exactly the range of reps should be, which execution tempo use, and finally how long to rest.
- Nutrition – all important information on the macro-nutrients, carbs, proteins and fat. How to mix them up in which proportions depending on your goal and fitness levels. How frequently to eat and how much. Nutrition is discussed at great lengths as it is a cornerstone of Sean Nalewanyj’s program, the make or break part, even before the workouts.
- Fat Burning Cardio – a wealth of information on High Intensity Interval Training, low intensity cardio, different cardio exercises, tempo, warm up and so on.
- Supplement Information – while optional, Sean Nalewanyj takes the trouble to sort out which ones are a complete waste of money and which ones are not, if you need them at all.
- Tracking Blueprint – how actually to keep a track of your progress in an accurate manner so as to reap the most benefits out of the program. This part takes progression tracking to scientific levels, so you can monitor what’s going right or wrong and make suitable adjustments as you go along.
2 – The No Fail Workout System
The actual training guidelines for both weight resistance and cardio. The blueprint is flexible for both the weekly schedule and the choice of exercises. For example you can chose either a 3/4/5 day a week schedule depending on your free time and workout routines.
The workouts can be either full body in one session, upper/lower body in two sessions or push/pull/legs in three sessions.
Also, while the exercises are all compound, there is a variety of alternative exercises to suit your needs and preferences, just in case you have an injury or a problem with a particular standard exercise.
3 – The No Fail Meal Plan
Here you get all information on the nutrients you need for your goals, whether it be muscle building or fat loss. You can work out your daily calorie requirements and how to mix your macro-nutrients, carbs, fats and proteins.
4 – The No Fail Supplement Guide
For those you fell they need a little extra help, this manual has sorted out the good, the bad and the ugly for you, preventing you from squandering your money in useless products.
Sean Nalewanyj has taken the trouble to classify most commercial supplements into 2 tiers, cutting out the useless ones. Supplements are not necessary to succeed at all, but should you choose to get a little nutritional help, this information can save you money.
5 – The BTB Video Exercise Database
This is the complementary part to the workout blueprint manual. This is a collection of more than 100 HD videos by the author so you will know exactly how to execute the exercises for optimal gains and for preventing injury.
Very important especially as you will end up using heavy poundage with the likes of dead-lifts, squats, bench and military presses and heavy rows.
6 – The Body Transformation Cookbook
A complementary manual to the nutritional guide with more than 50 recipes. Very handy is you do not want to fall into the boring trap of boiled rice, chicken and broccoli every day, breakfast, lunch and dinner.
7 – The BTB Progress Tracker
This is a part missing in many other programs. Sean has made a smart move to include tracking, as this has paramount importance to check out where you are going and make adjustments as required.
This part of the plan consists of 6 different tracking charts to monitor your progression or plateaus, if any. You can only progress by small increments, failing to track these small increments will leave you blind to stalls in progressions, if any.
8 – The 1-On-1 personal Fitness Coaching
Commercial muscle building or fat loss programs usually do not offer this kind of follow up for their customers. It is demanding. But Body Transformation Blueprint does.
Sean Nalewanyj does offer a 12 week email consultation for all his customers for any query or clarification, responding within 48 hours.
It means that he cares about his customers and wants them to succeed. Plus, he also offers free life time updates if and when they happen.
Pros And Cons Of Body Transformation Blueprint
He a quick summary of the main points:
- Knowledgeable and authoritative program creator who practices what he preaches. The program is the synthesis of his practical experience backed up by scientific evidence.
- Equally effective for muscle building or fat loss.
- Explained in layman’s terms. Very easy to follow without difficult jargon.
- Workouts based on tried and tested compound movements, the best for promoting muscle growth, elevated metabolic rate and fat burning.
- 1 on 1 coaching for 12 weeks. A rarity for this kind of programs.
- Video library for correct exercise execution and injury prevention.
- Convenient digital format for instant access. You can carry the program with you in your smartphone or view it on your PC.
- 60 day money back guarantee.
- It does require some solid equipment for implementation, either home equipment or gym membership. Since the workouts are based on compound movements, you will need to add up considerable poundage as you progress.
The Body Transformation Blueprint is a solid program that lives up to its name, whether you want to build muscle or lose fat. It has a no nonsense approach without any marketing hype and is organized in a hands down and to the point way.
The author’s credentials and trustworthiness are faultless, both in practice and in theory. These factors plus the completeness of the program and the 1 on 1 mail coaching make this program a wise choice for your personal goals.