The Buff Body Blueprint (BBB) was written for guys who want to look their best without living in the gym, period. BBB is no girly diet or exercise book. This NonChic Diet is guaranteed to give you results like no other fitness book on the market. You’ll use this book as, " YOUR GO TO PLAN" to get in the best shape of your life, for many years. Doug Bennett, Expert Trainer and Former Division 1A wrestler, over delivers and gives you 22 years of his expert trainings in one book. You get everything but a good looking chic to get in your best shape of your life. Honestly, if you want to get super fit then it was written for you! You figure which persona is right for you and go for it! It works for a 25 to 48 year old, beginner to triathlete and for those who have no time to get fit..

1. The Buff Body Blueprint (Excerpt)
Author: Douglas Bennett
Amazon link: http://amzn.to/XB8aeT
Book Info:
Language: English
ASIN: B00X8O7VQ
Number of pages: 171
Publisher: Douglas Bennett
Copyright © 2013. All rights reserved. No part of this book may be reproduced in any form by any
electronic or mechanical means including information storage and retrieval systems without
permission in writing from its author.

2. Author bio:
Douglas Bennett, called "The Magician of Body Transformation"
because of his 22 years of elite training of pro­athletes, pro­fighters,
olympic wrestlers to those who need to just lose weight and get buff. A
former Division 1A Wrestler, Clemson University and a Graduate in
Science with a passion to help others get in ultimate shape has made
him one of the most sought after trainers in the Massachusetts Area.
Now, he has created " The Buff Body Blueprint" for guys who have no time, but want to get in
ultimate shape, FAST. Doug Bennett over delivers in the "Buff Body Blueprint". You'll get
everything you need but a good looking chic, to get in your best shape of your life. This book is
worth 50x the cost.He is the author of "The Buff Body Blueprint" and the creator of three top
apps; Fitgirl App, Fitgirl Lite and The Happy Girl Cleansing Diet.
Can you take the challenge of The Buff Body Blueprint? Inspiration, guidance, advices and tips...
challenge yourself to an ultimate buff body transformation! http://amzn.to/XB8aeT
Follow Doug on:
Twitter: www.twitter.com/BuffBodyDoug
Facebook: www.facebook.com/DougTheBodyMagician
Amazon Reviews:
“And workout programs? Well it's clear Doug knows how to train; how to train hard!
Sometimes it seems as Doug is standing above your shoulder when you read this
blueprint. And he did pushed me to train and to work over those first days cramps and
sweats...”
“The advice was practical and most importantly I was able to incorporate many of the
recipes and advice into my current routines without having to make major adjustments.
I would recommend this book for any professional that's looking to maximize workout
time, improve eating habits, and get bottom line results on a tight schedule...”
“Having known Doug for many years I can say he does walk the walk. This book
reveals the secrets to getting it done. You will be learning from the best!”

3. The Buff Body Blueprint
(excerpt)
WHY DOES THIS BOOK SAY “FOR GUYS EYES ONLY”?
Simply, its not the diet girls follow to get rail thin. It’s a manly solution to a buff body without eating
like a girl and putting hours in the gym. This program is meant for guys. I’m going to reveal to you
an easy, UNCONVENTIONAL, great tasting way to cut fat, chemicals and processed foods from
your diet without sacrificing taste and/or the foods you’re used to eating. Plus, my training
programs are going to literally KICK YOUR ASS into its best shape.
Let’s face it: You need to get the fastest results possible while your living in the real world with a
job, bills, kids, challenges and anything in between. This is not a body­building diet. I repeat: You
will not be a meat­head from this plan. This plan is for those guys who want to live a healthy
lifestyle, be sexually attractive and be able to kick some ass if need be. I’m going to show you
everything I’ve learned, experienced and proven to work in order to transform the way you train
and eat for a long lasting change.
WHO THE F*** ARE YOU?
So you’re probably saying “who is this guy”? “What does he know?” “I’ve heard all this shit
before! Well, I’m not a “so­called” guru who was a fat, dumpy pussy (and still is) who has eaten
fast food his whole life and all of the sudden has started to eat sub rolls and salads to lose
weight. I’ve been training since I was 12. It all started when I started to wrestle and found my first
nutrition book at the dump. It was “Food for Life”, and it taught me about selecting natural foods
to become a better athlete. This book changed my eating habits. My friends and family told me I
was a fanatic, a complete nut. I didn’t give a shit. I knew I felt faster, stronger and healthier. I not
only ate obsessively healthy diet, just for wrestling; it was also to rebel against my fucked­up
family’s habits: drugs, horrible eating, booze, just to name a few.
My intense dedication to living healthy and wrestling helped me get into Clemson University, top
ranked Division 1A wrestling college at the time. Since then, I graduated with a B.S. in science,
own a very successful training and weight loss center and have helped top wrestlers (Kendell
Cross and Jesse Jansen amongst others) plus UFC fighters train for world class competition.
Presently, I spar 2 days a week with pro boxers, wrestle 2 days a week with world class
wrestlers, and try to hit the pavement 1­2 days a week. I’ve built up a foundation from hardcore
weight training so nowadays I don’t need to do more than 1 to 2 days of weight training. I can
actually blow up like a tick to fast that people question if I’m on steroids. Yeah, great but I’m not
trying to look like a meat head nor a guy who thinks he’s tough because of tattoos, ear ring and a
UFC shirt. I can’t even count the guys I’ve dope slapped like this. Ever since college, I’ve been
the “go­ to guy for nutrition and training”. People always ask me what I eat to stay so lean and fit
at 42 years old. So, I finally have decided to reveal my secrets and show men just like you how I,
and thousands of successful guys from my program, live life and still look like they live in the
gym.

4. WHO AM I? WHO THE F*** ARE YOU?
You may fit into one, or all, of the following personas I wrote this book for. Yet, there’s one thing in
common you all have. You’re ready to kick some ass. Mainly yours, into shape. So, figure out
which guy you want to be, because there’s actually a complete 60 day training plan that goes
with each type of guy. Yes, you may want to be multiple guys at once but stick to one at a time.

5. AN EFFICIENT PLAN REQUIRES EFFICIENT INFORMATION.
Let’s get right to it. I’m not going to fill up these pages with a bunch of girly bullshit. I’m going to
get right at it and tell you exactly what you need to do. I’ll give you an exact diet, food plan, and fat
incinerating training regimen. Nothing bothers me more than reading a plethora (Big SAT word)
of material that can be said in few words. Look, I’m not an English major, so pardon me for my
English, but I am a college graduate in science/nutrition and an expert trainer. Simply, I’m going
to give you exactly what needs to be done as if we’re long­term friends. So here we go; read on
slap dick...... AND THAT WOULD BE THE END OF INTRODUCTION!

6. (THAT WAS AN INTRODUCTION ­ THE BLUEPRINT FOLLOWS WITH DIETS AND DIET
PLANS ­ GROCERIES AND SOME TIPS)
First one: Proteins (Example)
(+ more detailed insights in The Buff Body Blueprint)
http://amzn.to/XB8aeT

7. SHOULD YOU DIVIDE BY 6 MEALS?
No, that’s for the meat heads. Hopefully, you’re working on financial success and you’re
concerned about making money. You’ll be fine if you eat 3 meals and 3 lean snacks. If you’re
retired, and can actually eat 5­6 meals a day, then you’re lucky. If you eat every other hour you’ll
be certain to absorb more than enough of those little branched chain aminos.
Copyright 2012, body studio corp. Face it, if you really want a flatter stomach and some quality
muscle development, then do you think you should be mowing corn puffs, bagel chips and candy
bars. Of course not. Stick to a diet that’s going to give you results: steak, chicken, eggs and fish.
The more you incorporate lean protein into your diet, the less hungry you’ll be and your craving
for sugar will diminish. You might as well eat the best protein you can. Below, I’ve given you the
best sources of protein to choose from.
KEY PROTEIN QUESTIONS ANSWERED
CAN I EAT STEAK EVERY DAY?
Yes, but honestly, you’re not going to feel your best. Hey, if you don’t believe me, then eat steak
1­2/day for a week. Then, void the next week of all beef and see how you feel. Animal protein is
great for muscle building, but remember that you have arteries. Arteries love to attract plaque
caused by excessive fat, protein and unprocessed foods. So, I personally would recommend
that you limit beef to twice a week and choose lean, free­range cuts as much as possible.
IS PEANUT BUTTER A GOOD PROTEIN?
Nah. To get the amount of protein you need to get for muscle development, you’ll need to
consume too many unnecessary calories that you could spend on eating tasty chicken, fish, etc.
Let’s keep nuts to satisfying your good fat needs. Nuts are great to satisfy hunger pains; raw
nuts!
HOW CAN I ABSORB MORE PROTEIN?
Drink lots of water. Eat pineapple and/or drink pineapple juice which is high in bromelain (protein
enzyme). Eat fruits with high water content such as mango, melon and oranges.
Purchase a protease enzyme at your local health food store.
All of these will help.

8. IS IT TRUE THAT THE MORE PROTEIN I EAT THE MORE MUSCLE I’LL DEVELOP?
Yes, and NO. Your body will only process a limited amount of protein in every meal. You
shouldn’t consume too much protein in one meal unless you want a pudgy gut. However, the
more intensely you train, the more protein you should consume for muscle repair and growth.
Thus, you fat shit, simply try to eat a little protein throughout the day.
WHAT’S A LITTLE?
MAN MOMENT: if you weigh 175lbs or less, then eat 1/2 a fistful of protein (approx. 3­4 ounces
each meal, 3­6 meals a day). If you’re between 17lbs and 240 lbs., then consume ¾ of a fistful of
protein (approximately 4­6 ounces per meal,3­6 meals a day). If you’re over 240lbs( greater than
24% body fat), then revert back to childhood and consume the same as your 150 lb. buddy.
Make sure you drink more than enough water, daily. Drinking water with each and every meal is
crucial for digesting protein. Experiment with your protein intake. You’ll actually begin to get in
tune with your body the more fit you get.
SHOULD I EAT MAINLY A HIGH PROTEIN DIET AND NO CARBS?
No. Remember when everyone was just eating a high protein diet? Guys didn’t care what they
ate as long as it said protein. Foods like: bacon, ham, pork, pork rinds, sausage, peanuts just to
name a few. Leading to what? Well, it led to guys hobbling down the street with gout, heart
disease and all kinds of digestive problems. Go for a balanced diet that focuses on lean protein,
six pack carbs, fruits, veggies and good fats. No, you’re right, you’re not a chick, but you don’t
want to be a flat slob either. This diet will lead to more energy, better sex (she’s happier),
confidence and a cleaner body.
CAN I GET ENOUGH PROTEIN ON A VEGETARIAN DIET?
Sure. Actually, if you cut out all meat from your diet and eat strictly a diet that balances legumes,
hemp protein, tempeh (organic), lentil and brown rice, raw nuts, seeds and a complete amino
acid based supplement, then you’ll actually feel great! Yet, I wrote this book for the majority of
guys who want to keep eating like guys. No, you’re not a chick if you’re a vegetarian. You just
simply want to buzz around like a rabbit in heat.
MAN MOMENT: I actually will ask you to try a vegetarian diet for 1 week. Just 1 week. Test your
will power and see how you feel. If you’re are saying, “no way!” than keep free range chicken and
fresh fish in your diet. I’ll give you the challenge diet later in the book.
(The Buff Body Blueprint CONTINUES ON PROTEIN TIPS AND FOLLOWS WITH CARBS,
FATS (polyunsaturated and monounsaturated), WATER, FIBER, VEGGIES … check it out
at http://amzn.to/XB8aeT

9. AFTER DIETING TIPS AND ADVICES BLUEPRINT CONTINUES WITH RECIPES THAT
ARE PROVEN TO HELP BUFF YOUR BODY
SOMETHING LIKE CHICKEN N’ PASTA WINE STYLE
½ cup white wine
1 tbsp. sea salt
4 cups free range chicken broth
1 handful parsley
4 tbsp lemon juice
1 tbsp olive oil
1 clove sliced thin garlic
16 ounces chopped chicken breast
1 cup chopped cherry tomatoes
1 cup organic steamed broccoli
Simmer first 5 ingredients for 15 minutes.
In a separate pan, boil 4 cups of water and cook 1 cup of pasta( brown rice pasta, soba noodles
or gluten free pasta). Strain and set aside. Stir­fry garlic and olive oil until garlic is slightly brown.
Add chopped uncooked chicken and stir Until fully cooked. Once cooked,, add pasta of choice
and steamed broccoli. Stir wine sauce into dish while it cooks on low.
Place in bowl and add more wine sauce. Top with fresh Romano and parmesan.

10. AFTER RECIPES The Buff Body Blueprint CONTINUES WITH DIETING TABLE FOR
EVERY MEAL OF THE DAY WITH OVER 100 FOOD TYPES
(example below)
(You can find more useful food groups advices and tables in The Buff Body Blueprint)
http://amzn.to/XB8aeT

11. AFTER DIET TIPS AND ADVICES SUMMARY ­
The Buff Body Blueprint CONTINUES WITH SOME HIGH LEVEL WORKOUT GUIDES
CARDIO:
Men you’ve got to do the cardio. Cardio is the most important component besides cardio.
There’s nothing more satisfying to me than wrestling, fighting or boxing a muscle head who has
no muscular endurance. They look so pretty while being thrown on their dome or looking up at
the ceiling.
BENEFITS OF SHORT/INTENSIVE CARDIO:
Burns fat using glycogen (stored sugar) Increases Cardio Endurance for short burst activity
Increases Muscle Fiber i.e. sprinting (FYI; sprinting is great for building your calves, legs and butt
(girls love this,ha) Burns calories quick.
BENEFITS OF LONGER/AEROBIC TYPE TRAINING
Boost capillary density and oxygen transport
Elevates lung diffusion capacity
Uses primarily fat for fuel at one hour as long as its challenging and constant level of heart rate
elevation
Great for endorphin elevation ( hormones to better your mood)
Summary: apply both types of cardio training to burn fat. Eat less. Stay away from simple
sugars, lots of starchy carbs, saturated fats and alcohol.
BASIC CARDIO GUIDE:
Money Maker: 30 min intense cardio to burn fat­90 minutes of cardio to deal with stress. 5­7 days
week. Lady Killer: 20­30 minutes of intense cardio to burn fat and keep muscle. 3­5 days a week
Athletic Wannabe: 45­90 minutes to increase cardio capacity and make up for speed and agility
lost with age. 4­7 days a week.
WORKOUTS
Pick a workout based on your goal. Commit to one program. Don’t go A.D.D. If you want to
switch personas once you’re done completing your first program, then go for it. Just set a goal
and complete it. If you don’t feel like its working for you after 3 weeks, then train harder. Don’t
give up.

12. WHY SHOULD I PICK THE WEIGHT LOSS PROGRAM?
I recommend that people who are overweight or out of shape start with this program first. Drop
major weight by using both the 6 week Weight Loss program and The Bottom Line Diet. Unless
you’re sneaking donuts at night, or have a serious thyroid condition, there is no way you won’t
drop serious weight with this program.
WHY THE SHIT, SHOWER AND SHAVE WORKOUT?
This is the workout for those days you have exactly an hour to work out before heading back to
work. These workouts should take 40­45 minutes which gives you 15 minutes to shower up and
head out the door.
CAN I LEARN REAL BOXING FROM DOING THE BOXING WORKOUT?
These workouts are based on real boxing workouts to sweat your ass off and get the proper
foundation to knockout any UFC wannabe. You are getting the instruction and boxing workout
that I paid thousands of dollars to learn boxing. If I wasn’t 42 with 2 kids believe me I’d be a
competitive boxer. Anyone who knows me will tell you, I get after it. I’ve knocked down Golden
Glove champions and regularly sparr nationally ranked pros and give them a lot to handle. So, I
walk the talk.
WHAT’S THE KEY TO MAKING THESE PROGRAMS WORK?
Intensity and a sick mental state. Train like an athlete with a goal to accomplish. Eat lean, train
sick, and go for it. These workouts aren’t the shit like the 7 minute crap programs. These are for
real men.

13. IN THE NEXT PART The Buff Body Blueprint Launches HIGH LEVEL WORKOUT
PROGRAMS
(example below)
(Check out more customized high level training programs in The Buff Body Blueprint)
http://amzn.to/XB8aeT

14. (you can find more in The Buff Body Blueprint ­ http://amzn.to/XB8aeT)

15. (+ more customized workout for guy types ­ http://amzn.to/XB8aeT)

16. (more bonus workouts in The Buff Body Blueprint ­ http://amzn.to/XB8aeT)

17. (week program continues in The Buff Body Blueprint ­ http://amzn.to/XB8aeT)

18. OR KICK YOUR ASS INTO SHAPE PROGRAM:
(Buff your body even more ­ http://amzn.to/XB8aeT)

19. SIXTH PART OF The Buff Body Blueprint COVERS:
BACK, LEGS, ARMS, CHEST EXERCISES INSTRUCTIONS AND PICTORIALS
PRESENTED BY DOUG:
(small example below)
+ BOXING EXERCISES AND TECHNIQUE TUTORIAL!!
Can you take the challenge of The Buff Body Blueprint?
http://amzn.to/XB8aeT

20. Copyright © 2013. All rights reserved.
No part of this book may be reproduced in any form by any
electronic or mechanical means including information storage and
retrieval systems without permission in writing from its author.