Daniel Grissom Athlete Profile

Natural bodybuilder Daniel Grissom holds pro cards with both the INBF and NGA. His goal is to become one of the best naturals in the world!
Daniel Grissom

Quick Stats

  • Daniel Grissom
  • 1979
  • Wilmington, NC
  • 5'8"
  • 180 lbs
  • 6
  • Legs
  • Front Hack Squat
  • Vassive NO, Vassive C5, Vassive EA8
  • Optimum Nutrition, American Bodybuilding

Your Background

Competition History

  • 2009 - INBF Mr. Universe Bodybuilding Championship - 6th place Open weight division Pro Mens
  • 2009 - INBF Natural of North America Bodybuilding Championship - 1st place Middleweight Open class. Overall winner pro card
  • 2008 - NGA Mt. Rogers Natural Bodybuilding Championship - 1st place Middleweight Open class. Overall winner pro card
  • 2008 - NGA Night of the Champions Bodybuilding Championship - 2nd place Light Heavyweight Open class
  • 2008 - INBF Natural Atlantic Coast Bodybuilding Championship - 2nd place Middleweight Open class
  • 2005 - NPC Elite Muscle Classic Bodybuilding Championship - 3rd place Light Heavyweight Open class
  • 2003 - NPC Eastern USA Bodybuilding Championship - 1st place Light Heavyweight Novice class

What is your background and how did you get started in bodybuilding?

I started as a personal trainer, when I met someone who used to compete and got interested in the sport. 

Why do you love bodybuilding?

The challenge of maximizing my physique, and seeing how far I can take it and constantly making changes and improvements.

Daniel Grissom Natural Bodybuilder


What is your training philosophy?

Train hard or go home!

On season I train to lose fat while holding on to as much muscle as I can. So I like to do moderate to heavy weight, where I can get at least 12-15 reps on each set. I also increase the amount of sets I do to around 5-7 sets.

During the off-season I train heavy, usually getting in about 10 reps max. And sometimes I do a pyramid downward, where I start out with 10 reps, 8 reps, 6 reps, then 4 reps. My sets usually consist of about 4 sets per exercise.

What's a good workout routine that has given you results?

Monday - Chest
Exercise Sets Reps
Barbell Bench Press 5 10 to 12
Incline Dumbbell Flys 5 10 to 12
Dumbbell Flys 5 10 to 12
Cable Crossovers - Standing 5 10 to 12
Workout Notes:

Also 30 minutes of cardio.

Tuesday - Back
Exercise Sets Reps
Bent Over Dumbbell Row 5 10 to 12
T-Bar Row 5 10 to 12
Deadlift 5 10 to 12
Overhead Pullover 5 10 to 12
Workout Notes:

Also 30 minutes of cardio.

Wednesday - Shoulders
Exercise Sets Reps
Shoulder Press 5 10 to 12
Dumbbell Lateral Raise 5 10 to 12
Front Raise 5 10 to 12
Shrugs 5 10 to 12
Rear Delt Press 5 10 to 12
Workout Notes:

Also 30 minutes of cardio.

Thursday - Quads
Exercise Sets Reps
Leg Press 5 10 to 12
Leg Extension 5 10 to 12
Hack Squat Presses 5 10 to 12
Workout Notes:

Also 30 minutes of cardio.

Friday - Hamstrings and Calves
Exercise Sets Reps
Leg Curl 5 10 to 12
Standing Leg Curl 5 10 to 12
Walking Barbell Lunge 5 10 to 12
Exercise Sets Reps
Seated Calf Raise 5 10 to 12
Standing Calf Raise 5 10 to 12
Workout Notes:

Also 30 minutes of cardio.

Saturday - 30 to 45 minutes of Stairmaster. Sunday - Rest.

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

  1. Front hack squat.
  2. T- bar row.
  3. Deadlift.

All three of these exercises build overall strength, and improves your strength on other exercises.

What's the best training tip you could give to others?

Train smart and train hard. Always keep proper form and train with great intensity if you want great results.


Daniel Grissom Train Hard or Go HomeWhat is your philosophy on nutrition?

Be consistent with your diet and try to keep it as clean as possible. It's ok to have cheat meals every now and then.

Give us a typical day in your off season diet:

Off-season diet I usually take in about 300 grams of protein per day. The foods I use to accomplish this are whey protein shakes, ground turkey meat, grilled chicken, tilapia fish, and egg whites.

I take in about 350 grams of carbs per day. The foods I use to accomplish this are grits, rice, baked potatoes, and salad.

Give us a typical day in your diet (contest prep):

My contest prep diet I try to match my protein to my body weight, so it may start a little high around 210 grams per day, and then gradually decrease as I drop weight - but never going under around 190 grams per day. I pretty much stick to having whey protein shakes, grilled chicken and tilapia fish.

As for my carbs, those start around 185 grams per day, and gradually drop as well as I come down in weight. I eat grits, salad, and carbs from shakes. 

What are your favorite meals and foods?

Favorite meals are egg whites and lean ground turkey.

Favorite cheat food?

Pizza, turkey burger and fries.

What's the best nutrition tip you could give to others?

Try to stay consistent with your dieting, sometimes it is ok to have a cheat meal, but make sure it is reasonable and doesn’t effect all your hard work.


What supplements do you use that give you great results? How do you use them?

  1. Vassive NO before my workout, helps with opening up veins to allow more oxygen.
  2. Vassive EA8 during my workout and sometimes during the day.
  3. Vassive C5 after my workouts.

What brands do you think are offering the best products at the moment?

Optimum Nutrition. They offer a variety of supplements for different stages in fitness and your workouts, and their products taste great. You get what you pay for.

What do you think is a good off season muscle building stack?

Pro Complex Gainer, and CGT-10.

What do you think is a good pre-contest/fat loss stack?

Thermo-Cuts and CLA.

Advice For Others

Daniel Grissom Natural ChampionWhat are the 3 best tips you'd give to someone thinking about competing in natural bodybuilding?

  1. Stay focused.
  2. Train hard.
  3. Be prepared to make sacrifices.

What is your best advice for looking your best on competition day?

Don’t change anything, competitors tend to make last minute changes that will destroy their hard work.

How do you stay motivated? What advice would you give to someone who's having trouble staying on track?

I want to be the best pro natural bodybuilder, and this what keeps me motivated.

Future Plans

What shows have you got coming up, where can we see you compete?

I will be competing in NYC on November 14, 2009 at the WNBF World championships.

What would you like to achieve in your natural bodybuilding career?

I would like to become one of the world's best and renowned pro natural bodybuilders.

Favorite Competitors/Idols

Who are your favorite bodybuilders and idols?

Ed Corney, I love his fluidity when he posed and his presentation.

Photo Gallery

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5 Comments+ Post Comment

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Posted Wed, 08/10/2011 - 18:41
Bobby Fox

I don't have doubt in you workout schedule posted above, but may i ask how your biceps and triceps get bigger if you never train them? I am curious to know if you avoid these body parts for a particular reason or if you just dont train them at a specific time due to competition ect...

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Posted Fri, 06/11/2010 - 17:48
sean doyle

Sup.....I didn't kno u went pro that's awesome u look great.....stop by walmart one day like to talk to you I work till 2pm maybe I can hook u up with some meat

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Posted Tue, 02/09/2010 - 12:16

hey danny, this was a great interveiw! The pics look great!

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Posted Mon, 02/08/2010 - 11:46
Joyce Brooks

You look like a champion to me already. I'm proud !! Keeping in good shape prolongs the life of a person. To stay on such a diet takes a lot of determination, sometimes it's a struggle I'm sure but it works out for the good. Keep up the good woek.

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Posted Sun, 02/07/2010 - 22:41
Alyson Lurie Abraham

Daniel Grissom has an outstanding presence. Aside from his beautiful physique, his warmth and charm shine through in his presentations, like few bodybuilders out there. Keep your eye on this challenger!