The Men’s Open bodybuilder consumes up to 5,000 calories during the off-season. 

Bulking is pivotal for athletes aiming to increase muscle mass through a calorie surplus. In the off-season, bodybuilders bulk to gain size and then transition into cutting phases to shed the accumulated fat in preparation for competitions (1).

Michal Krizo, an IFBB Pro League bodybuilder from Slovakia, improved Mr. Olympia’s standing from 12th to 7th place in his second appearance at the 2023 Olympia. As he gears up for the 2024 Mr. Olympia qualification, Krizo shares insights into his intensive bulking diet and supplement regimen on YouTube, showcasing the dedication behind his success.

Michal Krizo’s Off-Season Macronutrient Breakdown 

This massive bodybuilder eats about 4,500 to 5,000 calories daily during the off-season, eating roughly every two hours. He breaks down his nutrient intake as below.

• 400 grams of protein
• 400 grams of carbohydrates
• About 100 grams of fats

Krizo talks about the importance of having more protein in his diet. This study shows the importance of proteins for athletes for muscle hypertrophy (2). He doesn’t have a calorie counter because he knows his daily meal intake, particularly the macronutrients.

“For me, the priority is to have enough protein. That is the base for building muscle—no need to have too much carbs. When I see some people have 1000 grams of carbs, they must be spending night and day on the toilet. The body can’t take it all in.”

Krizo mentioned that observing Jay Cutler’s diet was eye-opening, particularly his constant intake of 400 grams of carbohydrates. Remarkably, Jay Cutler would consume 400 grams of potatoes alongside 450 grams of meat in a single meal. Despite Krizo’s view on carbohydrates, he still advocates for moderation in consuming them. Carbs are essential for energy and muscle glycogen. 

Michal Krizo is very strict about his diet and doesn’t give in to junk food. He joked about going out to eat, got served some crap food, and felt like crying. He further explained he wanted to step on the chef’s head jokingly. 

Krizo also emphasized taking citrulline and arginine before his workouts, and when he wakes up, he takes vitamin complex, magnesium, and probiotics. He also adds that he drinks lots of tea (4-5 liters daily) to clean the body. He’s not a fan of coffee. It pumps him up, but he feels like someone punched him in the face when it wears down.

Michal Krizo’s Bulking Diet & Supplements

 

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In this recent YouTube video, Michal Krizo extensively shares his bulking diet. He emphasizes eating more quality food because he has stomach problems. Krizo had this to say about his initial eating habits:

“I was eating a bit more about a week ago but I had some issues with my stomach so I reduced the food a little bit. Now, I try to eat more quality food.”

Below is a breakdown of his bulking diet, including his supplements.

Meal 1 (Breakfast)

• Five whole eggs (omelet or scrambled eggs)
• 1 Olomoucky Syrecek (Czech cheese product with high protein content)
• 120 grams of oatmeal
• 30 grams of honey (sweetener)

Krizo’s first meal consists of eggs, cheese, and oatmeal, which provide massive protein. 

Pre-Workout & Post-Workout

• Pre-workouts: 140 grams of mass gainer (banana and yogurt flavor, 63 grams of protein, 70 almost grams of sugar in one serving)
• Intra-workout: 70 grams of VitarGo (carb supplement for fast fuel) 
• Post-workouts: 160 grams of mass gainer

Michal Krizo explains that the mass gainer product comes with his favorite banana and yogurt flavor and is practically a meal. It’s a mix of carbs and proteins. This study shows that consuming carbs alongside protein can improve muscle endurance during training (3). He has his next meal an hour after the workout.

Meal 2

• 250 grams of salmon
• 120 grams of cream of rice and vegetables

Krizo explains that he doesn’t overdo it with proteins for this second meal, which will aid digestion. 

Meal 3

• 250 grams of grilled chicken breasts or finer meat like veal
• Vegetables
• Rice or potatoes
• Protein pudding

The pro-bodybuilder is a fan of light meat.

“I prefer lighter meat, no beef, for example, everything grilled. I might have some 250 grams of meat and some vegetables. And depending on how full I am feeling, I might have either rice or potatoes or I just have a protein pudding with this meal.”

Meal 4 

• Meat, chicken, or fish
• Vegetables
• Fruits 

Meal 5

• Quark (soft cheese) with protein shake or casein protein

Research demonstrates extra protein athletes consume increases gains in muscle mass and strength (4).

Michal Krizo is ready and training six days a week for the Empro Classic in June 2024. He’ll face a fellow favorite, Nick Walker, a 2021 Arnold Classic champ, at the 2024 New York Pro in May. 

Follow us on Instagram, Facebook, and Twitter for more bodybuilding workouts! 

References

1. Ganson, K. T., Cunningham, M. L., Pila, E., Rodgers, R. F., Murray, S. B., & Nagata, J. M. (2022). “Bulking and cutting” among a national sample of Canadian adolescents and young adults. Eating and weight disorders : EWD, 27(8), 3759–3765. https://doi.org/10.1007/s40519-022-01470-y
2. Stokes, T., Hector, A. J., Morton, R. W., McGlory, C., & Phillips, S. M. (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients, 10(2), 180. https://doi.org/10.3390/nu10020180 
3. Stearns, R. L., Emmanuel, H., Volek, J. S., & Casa, D. J. (2010). Effects of ingesting protein in combination with carbohydrate during exercise on endurance performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(8), 2192–2202. https://doi.org/10.1519/JSC.0b013e3181ddfacf
4. Pasiakos, S. M., McLellan, T. M., & Lieberman, H. R. (2015). The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports medicine (Auckland, N.Z.), 45(1), 111–131. https://doi.org/10.1007/s40279-014-0242-2

The post Michal Krizo’s Ultimate Bulking Diet & Supplement Plan for Muscle Gains appeared first on Generation Iron Fitness & Strength Sports Network.

Fasting is not just for Ramadan anymore

Intermittent fasting is described as fasting for anywhere from upwards of 8 hrs. Now we know what you’re thinking, I do that every night, it’s called sleeping. Good one, but according to multiple studies this way of eating (or not eating) is no joke when it comes to making progress. It might sound counteractive, especially if you are trying to build muscle mass and add strength, but fasting actually has a lot of benefits. Intermittent fasting can help you live longer, repair muscle faster, burn that stubborn fat that keeps laughing at you in the mirror and improve those always elusive testosterone levels.

So we know we’re getting a little ahead of ourselves here, all these claims and no details – so let’s jump into how this could possibly benefit a bodybuilder.

Intermittent Fasting Burns Fat

Fasting burns fat. How? While you may think that it is because you are starving yourself, it is a bit more scientific than that! It actually burns fat because when you get hungry it’s a sign that your blood sugar’s low, when your blood sugar’s low your body snacks on fat instead of the already depleted sugar it gets from carbs. Also when your get hungry your stem cells produce cytokines. Cytokines are proteins that cause the production of rejuvenating hormones responsible for replenishing the body. Functions such as repairing muscle and cell replication. This means intermittent fasting not only helps you with your lift session but also to live longer.

But what about your workout? While we’re sure this is not the first time you’ve heard of this diet; it’s pretty much always accompanied by the warning that you will lose muscle and this is more for endurance runners not for someone who is trying to compete in bodybuilding and maybe be the next Mr. Olympia. Well, that is not true at all, you can still have massive gains while fasting. It’s been found that fasting is really more about the time and what exactly you eat as opposed to how much you eat, meaning it’s the state of being hungry that produces all this hormone goodness not so much the calories.

When to Eat While Fasting

Ideally you want to eat the majority of your calories post work out, as this will help greatly with recovery. However, you also do not want to hit the gym on an empty stomach, so you may want to get a meal in before. Since sleep is a natural form of fasting, the most natural way to incorporate this is to not eat right before or after bedtimes.

So this is what you’re day would look like: You get up, skip breakfast, and then eat a healthy lunch. Then you train hard and heavy, have a big dinner/post workout meal and consume nothing but things with minimal calories until around lunch time the next day. This sounds pretty crazy considering most bodybuilders make a living carrying around tupperware so they can fit in their 6-8 meals on the go at very specific times. But this can be an alternative.

According to a study, fasting non-obese single men showed a 67% increase in luteinizing hormone (precursor hormone of testosterone) and 2000% baseline increase in the highly anabolic human growth hormone after just 24 hrs. Another study found fasting induces autophagy which is the process the body uses to expel toxins and estrogenic chemicals which is definitely Pro testosterone levels!

What to Eat

Now, keep in mind that you still want to consume foods that are going to be helping you hitting your macros, as you need to recover and grow. You do not want to just eat a load of cheat meals during your window of food consumption. That being said, you should be aiming to consume a good amount of protein, fat, and carbohydrates during the time period that you will be breaking your fast to eat.

In order to help you hit your macros, you can also turn to supplements like protein powder and meal replacements.

Supplement for Intermittent Fasting

Now you may think that the only supplements to help you with your intermittent fasting are things that will help you hit your macros, Burn Lab Pro can help you with burning fat at an accelerated rate while you are fasting.

Burn Lab Pro

Burn Lab Pro

Burn Lab Pro is a great all-around fat burner with an innovative design and research-backed benefits. It is 100% natural, safe, and caffeine free giving you the best option on the market.

Shop Burn Lab Pro

Burn Lab Pro is an all-around great fat burner on the market with an innovative design and research-backed benefits to really enhance your results as you seek to burn belly fat, which can be a great help while you are focusing on fasting. Instead of an unhealthy, stim-driven formula, Burn Lab Pro is 100% natural, safe, and caffeine free to give you an effective supplement without any fear of jitters or crashing. Burn Lab Pro allows you to shed more body fat from every workout, gain more lean muscle, see better results from diet and exercise, and give you a safe and natural fat burner supplement to tackle any issues, like muscle maintenance and a lack of an energy boost. With 5 powerful and research-backed ingredients, this advanced formula is designed to target all of your weight loss needs from one of the best fat burners. Let’s take a quick look at some of the top the ingredients!

Forslean Forskolin
Forslean is a highly potent, ultra-bioavailable form of Forskolin, which is an extract from Coleus Forskohlii. Forskolin is arguably the natural fat burning supplement with the strongest backing from clinical trials. Forskolin works mainly by helping your body create more of an enzyme called lipase. Lipase is the enzyme which breaks down your stored body fat into fatty acids and frees it for use as fuel, making it a great ingredient to include in a supplement for your intermittent fasting.

HMB
HMB, or ß-Hydroxyl ß-Methylbutyrate as it is otherwise known, is the real secret of Burn Lab Pro’s power. HMB is a bit of a miracle fat burning supplement, that being said intermittent fasting has never been easier. However, it doesn’t actually burn fat; rather, it prevents muscle loss during periods of fasted training (or training during severe calorie restriction)

Capsimax
Capsimax is an extremely pure chili pepper extract. Chili pepper extracts are common ingredients in fat burning supplements and intermittent fasting supplements, but Capsimax is the gold standard as it is standardized to be 2% active capsaicinoids and free of contaminants.

Chromium
Chromium is a really important ingredient for a top quality fat burner and for any supplement for intermittent fasting, and it is almost always overlooked by lower quality supplement manufacturers. This is because it works in a subtle, but no less effective, way than things like caffeine.

BioPerine
BioPerine is included in many top tier fat burning supplements on the market today because it helps with nutrient digestion and absorption, and that can make intermittent fasting so much easier and more effective. Basically, BioPerine helps you absorb more nutrients from the food that you eat (including the ingredients in Burn Lab Pro). Not only does this make the ingredients in Burn Lab Pro more potent, but BioPerine also makes it easier to eat a healthy diet, as the few calories you do eat will deliver many more nutrients.

Wrap Up

Ultimately this is just a guide to intermittent fasting to give you an idea of how it works and what to expect. However, if you want to try this you’ve got to make it your own, and find what works for you. Intermittent fasting may be great for you, but it may also not work for you at all. We’re just giving you another tool to your arsenal to make massive gains in a little time. If you’re interested in a more in-depth breakdown of intermittent fasting, check out our detailed guide here.

Try it out and tell us what you think by hitting us up on Facebook and Twitter. Stay pumped.

The post Intermittent Fasting: Why Eating Less Can Lead To Massive Gains appeared first on Generation Iron Fitness & Strength Sports Network.

Beef protein isolate is gaining favor in the supplement industry.

Whey protein isolate has dominated the bodybuilding supplement market for years in protein powders, ready to drink (RTD) options, protein bars, and more supplements of this nature. Whey protein isolate is created by separating components of milk and isolating the protein. Beef protein isolates are created similarly but, by comparison contain a higher percentage of pure protein and can be almost completely free of lactose, carbohydrate, fat, and cholesterol, according to EditionTruth.

Let’s take a look at beef protein isolates and see how they compare to whey, and if these supplements are the way to go for all of your protein needs.

Beef Protein Isolate Overview

Recent years have witnessed a rise in the demand for a non-dairy protein derivative, but not everyone wants a vegan option. This demand is what has created the growing beef isolate market. Rapid expansion of supplement demand and the fitness industry in general has created the large economies necessary to quickly grow a new form of protein isolate, which consists of beef.

Why are People Switching to Beef Protein Isolates?

The fitness community is getting more invested and more educated, with non-dairy diets coming to a forefront in the last couple of years, as dairy can cause spikes in estrogen and some stomach issues that can be (quite literally) a pain to deal with. Many studies have suggested that most humans are to some degree lactose intolerant, and even though dairy derived proteins are convenient and powerful tools and usually packed with ingredients to help you digest them, they still may not be optimal.

The increase in education surrounding proteins has the beef-protein market growing rapidly worldwide, as beef protein does not cause the uncomfortable side effects. Beef protein also has the advantage of gaining steam at the right time, as its popularity started during rapid growth of social media and the fitness industry across the globe. Older more entrenched markets such as American bodybuilding can be notoriously hard to crack, especially for nutritional supplements that can easily be seen as unproven fads. But the growth of new markets with younger generations and flexible nutrition doctrines presents a great opportunity for products like beef isolate looking to find purchase.

What’s the Beef?

Presently, several supplement companies offer a beef isolate product. Now when you hear “beef protein isolate” you may be thinking that it is just ground up beef turned into a powder, and probably tastes gross in your shaker cup. While the proteins are derived from beef sources, they are made into flavors just like your whey options, and they provide a great amount of macros as well as vitamins and minerals.

The beef protein isolate products tend to be slightly more expensive than their whey counterparts, but are more easily fortified with vitamins and minerals. Whey proteins also are known to contain sugar, while most beef proteins do not, and beef protein is more bioavailable to the body than whey. Prices for beef protein are also expected to drop with increased production scale and competition.

Can Everyone Enjoy Beef Protein Isolates?

While a beef protein isolate is non-dairy and you can easily consume one of these products if you are severely lactose intolerant, they still are not vegan or vegetarian products, meaning if you follow those diets then a beef protein isolate may not be for you. Other potential obstacles for beef isolate are various religious practices, health risks associated with consumption of beef products, and specific trade bans or regulations imposed on beef products.

The Best Beef Protein Isolate Product

Now with all this talk about beef protein isolate, what is the best product of this nature? Well, the team at Generation Iron has hand-picked the best beef protein isolate powder for you to consume, check it out.

MuscleMeds Carnivor Beef Protein Isolate

30% OFF

Carnivor

Carnivor

Carnivor is a 100% beef protein isolate that is fast digesting and great tasting for an effective non-dairy protein supplement.

Shop MuscleMeds

MuscleMeds Carnivor Beef Protein Isolate is a truly revolutionary protein supplement for those who are looking for a beef based protein. Carnivor is well-researched and clinically tested to improve muscle gains and aid in your overall protein goals. It is packed with 23g of hydrolyzed beef protein, making this 350% more concentrated in amino acids than steak and is fast digesting to make it easier on your stomach. Being that Carnivor non-dairy, it gives athletes the opportunity to get a dairy-free product that will still produce gains, potentially at an even better rate. With a touch of zero-carb stevia extract for sweetness, this protein supplement not only provides the necessary amino acids but also enhances the taste with a hint of sweetness from the natural stevia extract.

In fact, it was shown in studies between whey protein and Carnivor that this beef protein isolate supplement is not only comparable to whey but slightly better. Athletes consuming Carnivor had 3.8% higher gains to lower body strength, nearly a 1% increase in body lean mass gains, and that Carnivor had a higher release in total amino acids levels than gluten-free whey protein concentrate.

Pros

• 23g of hydrolyzed beef protein isolate
• Non-dairy to eliminate any dairy concerns or discomfort
• Fast digesting and clean ingredients
• Great flavors

Cons

• Could have better mixability

Price: $69.74

Check out our full review of MuscleMeds Carnivor here!

Is Beef Protein Better Than Whey Protein?

When it comes to the debate over beef protein being better than whey protein, both of them have their pros and cons. While whey protein is cheap and effective, it can be harder on the stomach. Beef protein on the other hand is a bit more expensive and is packed with more vitamins and minerals, and typically a bit better macronutrient profile. That being said, the debate on beef protein vs. whey protein truly comes down to your budget, you dietary choices and restrictions, and what your personal preference is.

Wrap Up

Overall, beef protein isolate is becoming more and more popular in the fitness industry, and the world as a whole. While beef protein isolate tends to be a bit more expensive than a whey protein supplement, it is a bit easier on the stomach than your standard whey protein, and beef protein also offers some great macronutrients and vitamins and minerals.

For the best beef protein isolate powder, we strongly recommend MuscleMeds Carnivor! Will you be giving it a try?

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

The post The Rise Of Beef Protein Isolate appeared first on Generation Iron Fitness & Strength Sports Network.

Bulk up this thanksgiving with these holiday themed protein options.

Thanksgiving. It can be a bodybuilder’s worst nightmare if they can’t control their cravings, then they end up binge eating junk foods. It can be a dirty or clean bulker’s dream day if they balanced things out correctly. It’s definitely a holiday that can be unforgiving if you lose your mind and eat an entire pumpkin pie to yourself. But since we know you’re not that crazy and would still love to get into the holiday spirit here are some food alternatives that won’t be killing your hard earned gains.

Don’t know how to cook? Or worse, HATE to cook? Don’t worry, this won’t be a list of long complicated recipes. Check out these quick and easy snacks that will make you feel that Thanksgiving spirit but keep you on your bodybuilding diet at the same time:

Perky Jerky (Turkey Jerky)

Beef jerky may be more popular for sure, but it’s Thanksgiving; try something different for a change will ya! Turkey jerky possesses more grams of protein than it’s beef counterpart. Perky Jerky is low on fat and carbs and high on protein making it an ideal snack for any bodybuilder in need of a kick in the gym. Sometimes you have to think outside the box for some interesting protein options.

Grab yourself some turkey Jerky.

Apple Pie Quest Bars

If you ask anybody, Thanksgiving is the best excuse to jam your face full of a whole bunch of junk. A junk food staple is definitely apple pie. But since we’re trying to avoid the whole saturated fat thing, Quest Bars have a great alternative with their apple pie energy bars. They’re way healthier than a pie, offer great protein and they taste pretty good into the bargain.

Grab yourself some pie-o-my.

AI Sports Pumpkin Pie Powder

We’d all love to get our hands on some pumpkin pie if it didn’t mean our waistline’s were in danger of exploding. The dedicated bodybuilder knows better to indulge on a pumpkin pie but it’s so hard when it smells and tastes that good! How can a bodybuilder get some of that delicious pumpkin goodness without having to sacrifice their diet? AI Sports has the answer with their limited edition, Pumpkin Pie flavored Protein Powder. It will help out with your cravings, tastes delicious and help those muscles recover after a long workout.

Pump up with some pumpkin flavor.

Pecan Pie Clif Bar

Yeah we’re on a bit of a pie kick for this list, but really are you complaining? You’ve gotta get some pie into your diet somehow right? If you’re still looking to fulfill your pie fix, there’s the pecan pie Clif Bar to put your cravings to bed. It has all the essentials that any bodybuilder will appreciate, namely fiber and protein.

Snack on pecan pie here.

SPN Sweet Potato Recovery Fuel

Late night gym session after you’ve stuffed your face at dinner? Then try out this Sweet Potato Recovery Fuel, a supplement powder consisting of actual sweet potato for carbs and eggs for protein. Thanksgiving doesn’t have to be an excuse to slack off and if you do have a hard session this supplement powder is the way to go to recover and be festive all at once.

Recover with some sweet, sweet potatoes.

Thanksgiving Snacks Wrap Up

Do these protein alternatives satisfy your urges? Let us know in the comments below and be sure to follow us on Facebook and Twitter.

The post Quick Fix: Top 5 Thanksgiving Bodybuilder Snacks appeared first on Generation Iron Fitness & Strength Sports Network.

“The Gypsy King” doesn’t have a big appetite and rarely eats cheat meals. 

Did you witness the epic clash known as the “Battle of the Baddest” featuring Tyson Fury and Francis Ngannou? After an 11-month hiatus from the ring, Fury made his highly anticipated return to boxing, while Ngannou, renowned for his skills in mixed martial arts, had his debut in the boxing scene. In this post, we’ll check out Tyson Fury’s pre-fight diet before his bout with Francis Ngannou.

The night was one of surprises, including Ngannou unbelievably knocking “The Gypsy King” down in the third round. However, Tyson Fury overcame, with a split decision victory after a 10-round fight to defend his heavyweight title. Fury says,

“It’s part of boxing. I got caught behind the head again. My legs weren’t hurt or nothing. I was alright. And I got back up, and it was what it was. And I got back to my boxing. I don’t know how close it was. But I got the win, and that’s what it is.”

As part of preparations for fights, boxers, like all other athletes, pay attention to their diets. They need to make weight while ensuring their body functions optimally. Looking at what changes they make to their diets can give us insight into how to max out performance when cutting. 

The heavyweight champion’s nutritionist, George Lockhart, spoke about this and gave some insights about what it takes to keep him primed for fighting. Let’s take a look at what he had to share.

What Did Tyson Fury Eat Before His Francis Ngannou Bout?

 

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Tyson Fury is a big guy and has a caloric intake of around 3200 calories a day. While you may think this is moderate for his size, his nutritionist says he isn’t a big eater. This means they have to be creative to help him hit those numbers.

Lockhart says that Fury eats around four meals a day. This includes a big American breakfast of potatoes, steak, and eggs. He also adds curry and tries to make the food enjoyable, as Fury doesn’t have cheat meals often, and he hopes to keep it that way. He gets in solid macros, consisting of enough protein, fat, and carbs to keep him healthy.

Tyson Fury’s meals are generally about supporting his weight and maintaining his performance. This means there aren’t too many changes to his diet before a fight. Lockhart says it’s best to give the body what it knows and not make too many changes.

“You give the body the exact same types of foods because you know how the body responds to those foods, the timings of those foods, and the portion sizes.”

Pre-fight Diet for Francis Ngannou

George Lockhart points out that Tyson Fury trains the same way regardless of who he’s fighting. So, despite this being an exhibition bout, he trained twice daily. Fury takes a pre and post-workout protein shake every time he trains. Research shows that consuming protein both pre-workout and post-workout increases muscle protein synthesis, which affects muscle growth (1). 

Fury also weighs around 265 lbs typically and was aiming to go into the fight weighing 264 lbs. So Lockhart says that his pre-fight diet was about maintenance and energy support. However, the night before, Fury does a carb load, which we’ll discuss more about later. In the meantime, here’s how Tyson Fury’s diet looks before a fight:

Meal One (Breakfast)

Tyson Fury’s breakfast, as we mentioned earlier, is a big American breakfast. It consists mainly of proteins and carbohydrates.

• Three Potatoes
• Black Pudding
• Two Turkey Sausages
• Two Eggs

Meal Two (Lunch)

For lunch, Tyson Fury loads up on carbs and lean meat. He also has vegetables and lots of spice in his food. Lockhart points out that this is good for him because he likes to cook with a lot of spice, too. He, however, states that Fury doesn’t like vegetables, so he has to be creative when adding them to the meal.

• Basmati Rice
• Sweet Potatoes
• Grilled Chicken or Other Lean Meats
• Tomatoes
• Spinach
• Garlic 
• Onion

Snacks

Whenever Tyson Fury has the munchies, his nutritionist provides healthy options to keep his diet on track.

• Greek Yogurt
• Granola
• Raspberries
• Blackberries
• Blueberries

Meal Three (Dinner)

For dinner, Tyson Fury has a meal similar to his lunch but without potatoes. He also doesn’t have as many veggies as with lunch. 

• Grilled Chicken or Other Lean Meats
• Rice
• Jalapenos 
• Peppers

Tyson Fury’s Pre-Fight Diet Against Francis Ngannou Breakdown

 

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Tyson Fury’s pre-fight diet is about maintaining his muscles and weight while keeping his energy levels optimal. As a result, he employs the following food classes and techniques.

Protein Intake

Boxers need protein for muscle growth, recovery, and repairs. Without this, their body would break down with the demands of their training. Proteins also enhance your overall performance and training.

Carbohydrates

For boxers, carbohydrates contain glycogen, which is stored in their muscles and used for contractions during a fight. If your glycogen levels get depleted before your fight, you’ll get tired faster. This can be detrimental if you tire out before your opponent.

Vegetables

Vegetables contain vitamins and minerals, which boost your immunity (2). This is important as getting sick during training or before a fight will significantly affect your performance. George Lockhart mixes his veggies with other foods to ensure Fury eats them. He says,

“I cook for long periods of time with rice and stuff like that, mixing it together with chicken broth or bone broth, which helps with digestion.”

Pre & Post Workout Shakes

Loading up on proteins before and after training is essential if you’re trying to maintain and build muscle. Tyson Fury consumes pre and post-workout protein shakes, which help to boost his protein intake and encourage muscle growth. 

Healthy Snacks

Snacking is usually where people deviate from their diets. As a result, it’s essential to have healthy snack options as part of your plans — Tyson Fury snacks on fruits, yogurt, and granola.

Carb Loading

Carb loading increases your carb intake to improve your glycogen stores and performance. Tyson Fury does carb loading in the days leading to his fight to ensure he has the energy needed on that day. His nutritionist says,

“You don’t want to give him a bunch of carbs the day of sparring because it won’t be in his body for use.”

Lockhart also points out that he gives Fury carbs in refined grains so that his body digests and converts them to energy faster. However, bodybuilders planning on carb loading should be careful because research shows that while this can increase muscle appearance and volume, you might experience gastrointestinal symptoms (3).

Follow us on Instagram, Facebook, and Twitter for more athlete diets! 

References

1. Cintineo, H. P., Arent, M. A., Antonio, J., & Arent, S. M. (2018). Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Frontiers in nutrition, 5, 83. https://doi.org/10.3389/fnut.2018.00083 
2. Khalid, W., Arshad, M. S., Ranjha, M. M. A. N., Różańska, M. B., Irfan, S., Shafique, B., Rahim, M. A., Khalid, M. Z., Abdi, G., & Kowalczewski, P. Ł. (2022). Functional constituents of plant-based foods boost immunity against acute and chronic disorders. Open life sciences, 17(1), 1075–1093. https://doi.org/10.1515/biol-2022-0104 
3. de Moraes, W. M. A. M., de Almeida, F. N., Dos Santos, L. E. A., Cavalcante, K. D. G., Santos, H. O., Navalta, J. W., & Prestes, J. (2019). Carbohydrate Loading Practice in Bodybuilders: Effects on Muscle Thickness, Photo Silhouette Scores, Mood States and Gastrointestinal Symptoms. Journal of sports science & medicine, 18(4), 772–779.

The post Tyson’s Fury Pre-Fight Diet Against Francis Ngannou appeared first on Generation Iron Fitness & Strength Sports Network.

The Gold Standard diet to help you boost muscle and burn fat

Are you looking for a diet that can help you shed those extra pounds while also building lean muscle mass? Look no further than the chicken and rice diet. This tried-and-true nutrition plan has been a staple in the fitness world for years, helping countless individuals achieve their weight loss and muscle-building goals. However, is it as simple as just pounding down plain chicken with a side of rice for every meal?

In this comprehensive guide, we will dive deep into the chicken and rice diet, explaining its benefits, providing meal ideas, and offering tips to ensure your success on this journey.

Let’s dive in.

Understanding the Chicken and Rice Diet

Before we dive into the specifics of the chicken and rice diet, it’s important to understand its foundation. Luckily, it is a fairly simple concept to grasp as this diet revolves around just two primary components:

Chicken: Chicken is a lean source of protein that is also packed with essential amino acids necessary for muscle repair and growth. It is one of the most popular choices of meat for many bodybuilders and fitness enthusiasts, as chicken is also low in fat, making it an excellent choice for those looking to shed and keep off that excess body fat.

Rice: Rice is a carbohydrate-rich food that provides your body with the energy it needs to power through not only your workouts in the gym, but also your daily activities. Opting for brown rice or other whole grain varieties can provide additional fiber and nutrients.

The Benefits of the Chicken and Rice Diet

Though it may not be the most interesting choice of meals, the chicken and rice diet does not have to be bland, and it offers several benefits for those looking to lose weight and build muscle. Let’s take a look.

High Protein: Chicken is an excellent source of high-quality protein, which is essential for muscle growth and repair. Protein also helps control hunger and boost metabolism.

No Carbs: The one reason that chicken is so popular as a food choice is it has no carbs in it, making it ideal for losing body fat, but it has enough protein to continue to build muscle. This is why you will see it in so many bodybuilding diets, as it helps to really lean out and build muscle.

Balanced Nutrients: When combined with brown rice, this diet offers a balance of carbohydrates, protein, and healthy fats, providing the body with essential nutrients needed for things like recovery and growth.

Low in Fat: Chicken breast, in particular, is extremely low in fat compared to other meats like ground beef, making it ideal for those aiming to reduce body fat percentage.

Versatility: There are numerous ways to prepare chicken and rice, ensuring variety in your meals and preventing dietary boredom. For example, you can do things like grill your chicken, bake it, or put it in a pan. There are also plenty of different sauces that you can throw on there to make it far more tasty, such as hot sauce or barbecue sauce.

Creating Your Chicken and Rice Meal Plan

Now that you understand the basics and benefits of the chicken and rice diet, let’s create a sample meal plan to kickstart your journey. Keep in mind, this does not have to be your exact diet, but it gives you an idea of what a standard chicken and rice diet would look like. Plus, it may give you some ideas for some tasty meals and snacks!

Day 1:

• Breakfast: Scrambled eggs with diced chicken breast and spinach.
• Lunch: Grilled chicken breast with a side of brown rice and steamed broccoli.
• Snack: Greek yogurt with berries.
• Dinner: Baked chicken thighs with quinoa and mixed vegetables.

Day 2:

• Breakfast: Chicken and vegetable omelet.
• Lunch: Chicken and brown rice stir-fry with assorted veggies.
• Snack: Hummus and carrot sticks.
• Dinner: Lemon herb grilled chicken with wild rice and asparagus.

Day 3:

• Breakfast: Protein smoothie with chicken, banana, and almond milk.
• Lunch: Chicken and black bean bowl with salsa and avocado.
• Snack: Cottage cheese with pineapple chunks.
• Dinner: Teriyaki chicken with jasmine rice and snap peas.

Remember to adjust portion sizes and total daily caloric intake according to your specific goals and activity level. For example, if you are bulking, then you should look to consuming more. But if you are cutting, then consuming less would be the best option. Finding a calorie calculator would be beneficial for making sure you are getting the right amount of everything.

Aside from tracking your macronutrients, it is also crucial to stay hydrated by drinking plenty of water throughout the day.

Tips for Success

To maximize the effectiveness of the chicken and rice diet, here are some essential tips to keep in mind:

Stay Consistent: Consistency is key in any diet or fitness plan. Stick to your meal plan and exercise routine for optimal results. You don’t want to stay on your chicken and rice diet for a day, then go off the rails with cheat meals and junk foods the other 6 days of the week.

Portion Control: If you are trying to lose body fat, overeating is going to be your worst enemy. You may get hungry throughout the day, that is certainly a normal reaction, but be mindful of portion sizes to avoid overeating, even when consuming healthy foods. Believe it or not, eating too much of even the healthiest foods can force you to pack on the pounds.

Mix Up Your Proteins: While chicken is a staple, don’t forget to incorporate other lean proteins like turkey, fish, and tofu for variety and additional nutrients. Incorporating protein shakes can also help to give you a tasty treat other than chicken and can be a quick solution for when you are on the go, as you can just throw a protein shake in a blender bottle and go anywhere. Also, eating ground beef can also be good, as getting in the proper amount of fats can help with things like regulating hormones.

Include Vegetables: Load up on veggies to boost fiber intake and ensure you get a variety of vitamins and minerals into your body, which will help with growth and recovery.

Chicken and Rice Wrap Up

Overall, a chicken and rice diet is a staple in the the fitness industry, as it has long been held as the “meathead” diet. Though it consists of only two foods, this diet does not have to be boring, as there are plenty of ways for you to switch things up.

Will you be trying the chicken and rice diet?

Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.

The post The Chicken and Rice Diet: Your Ultimate Guide to Weight Loss and Muscle Building appeared first on Generation Iron Fitness & Strength Sports Network.

Everything you need to know about training and dieting for natural bodybuilding

Bodybuilding is a demanding sport that involves intense weightlifting and precise nutrition to sculpt a visually stunning physique. Athletes strive to create a harmoniously muscular and lean body that captivates judges under the dazzling spotlight, all pursuing coveted gold medals. This article will dive deeply into top-tier natural bodybuilders’ diets, supplements, and training regimens. 

Bodybuilding leagues like the International Federation of Bodybuilding and Fitness (IFBB) Pro allow drugs such as anabolic steroids. This isn’t necessarily good or bad but just a fact. Eight-time Mr. Olympia Ronnie Coleman and other elite competitors have been open about their steroid usage. 

Performance-enhancing drugs (PEDS) give competitors and lifters an unfair advantage when sculpting their physiques. But is it possible to build an extraordinary physique without doping? Many bodybuilders opt for natural bodybuilding shows for a more even playing field and health reasons.

One such natural organization is the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA), which forbids drug use. The finest INBA PNBA athletes prove that naturally building a muscular and shredded body is more than achievable if you follow an efficient nutrition and workout plan. 

What Is Natural Bodybuilding?

As the name suggests, natural bodybuilding is bodybuilding without doping. And like the IFBB Pro League, competitors can compete in categories such as Men’s Open, Classic Physique, and Bikini. However, using drugs such as anabolic steroids and other performance-enhancing drugs (PEDs) is prohibited in the sport of natural bodybuilding. 

Some of the few prominent natural bodybuilding organizations are:

• World Natural Bodybuilding Federation (WNBF)
• International Natural Bodybuilding and Fitness Federation (INBF)
• American Natural Bodybuilding Federation (ANBF)
• International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA)

The most prominent natural bodybuilding organization, INBA PNBA, screens its athletes through the most strenuous drug testing standards – the World Anti-Doping Agency (WADA). Any athlete who fails a drug test during season or off-season will be stripped of their title and prize money and placed in the Hall of Shame. 

Below is a clip from Generation Iron: Natty 4 Life detailing more of the WADA protocols in the INBA PNBA.

The goal of natural bodybuilders is the same as a bodybuilder – build the most aesthetically pleasing body with a lot of muscle, and low body fat, except natural bodybuilders, do so naturally without drugs. Of course, PEDs make achieving this feat much easier. However, the proper nutrition and training regimens make sculpting a top-tier physique naturally possible. 

Nutrition for Natural Bodybuilders 

Both enhanced lifters and natural bodybuilders follow a similar dieting protocol – they must closely monitor their calories and macros (protein, fats, carbs). However, natural athletes must be more strict and go through a longer bulking and cutting phase since they can’t rely on steroids for fast results. It’s not uncommon for natural athletes to take years off from competing to focus solely on building muscle before entering a show again. Also, natural bodybuilders must be warier in preserving their muscle mass when contest prepping/cutting since PEDs help with that. 

Calorie Guidelines for Natural Bodybuilders

Like all professional bodybuilders, your nutrition starts with your calories as a natural bodybuilder. Although your macronutrient intake is imperative, counting calories is the most critical aspect of gaining and losing weight. To build muscle, you’ll want to go through a bulking phase. And it’s important to cut to lose weight. In fact, during contest prep, athletes’ diets get stricter the closer the show is, meaning fewer calories and carbs. 

A bulking phase is when bodybuilders eat at a caloric surplus for some time to gain mass and muscle. Bulking is typically where natural bodybuilders spend most of their time in the off-season. However, as competition approaches and natural athletes are in-season or contest prepping a few weeks from the show, they’re in a caloric deficit to shred as much body fat as possible. 

Generally, you’ll want to eat about 300-500 calories above or below your maintenance. But it depends on if you’re bulking or cutting. Eating 300-500 calories above maintenance calories (calories needed to stay the same weight) will help you build lean muscle while limiting unwanted fat mass. Consuming 300-500 calories below your maintenance calories will cut body fat while preserving lean muscle mass. Gaining or losing about 1-2 pounds weekly is a good rule of thumb. Studies show that this is ideal for losing/ gaining weight healthily while preserving muscle/preventing fat gain (1). 

However, during the off-season, natural bodybuilders may eat more than 300-500 calories above maintenance and gain extra fat to put on as much muscle mass as possible. Natural bodybuilders may cut their calories below maintenance calories when a show is around the corner. 

It’s important to mention that the number of calories you consume will vary depending on your goal, weight, body fat, etc. Various calorie calculators online will help you determine your calorie intake requirements. 

Macronutrient Requirements for Natural Bodybuilders 

After you have your calories dialed in, you’ll be splitting your calories across three macronutrients: protein, fats, and carbohydrates. Typically, bodybuilders will follow a high-protein diet with either low or moderate carb levels, depending on if they’re bulking or cutting. 

When natural bodybuilders are bulking, they’ll consume more carbs. That’s because carbs are your primary source of energy and muscle glycogen (energy for your muscles). But it’s customary for bodybuilders to cut carbs out when they’re cutting, especially before a show. 

Low-carb diets such as keto make athletes appear leaner (essential for competition) since carbs retain water. And keto is effective for fast weight and fat loss. 

Protein 

The amount of protein you consume is the second most important aspect of nutrition behind calories. Adequate protein intake is imperative for building muscle mass. In addition, protein can help satiate you, making cutting weight easier. 

Many studies have shown that consuming 0.7g – 1g of protein per pound of bodyweight effectively builds and preserves muscle (2). Although, some natural bodybuilders will consume more. Some good protein food sources include pork, beef, protein shakes, tilapia, and eggs. 

Carbohydrates 

Carbohydrates are essential for energy, supplying your body and muscles. But cutting them out can also benefit bodybuilders before a show to help them look leaner since carbs retain water. So, the timing of when you consume more carbs and cut out carbs is essential. You don’t want to reduce carbs while bulking since that could impede your workout performance. And it may be best to consume fewer carbs when cutting to help with fat loss. 

The carbs you eat depend on how many calories and protein you consume. But it’s best to get about 40-60% of your calories from carbs, especially when you’re bulking or in maintenance. 

Consuming complex carbohydrates (potatoes, whole grain bread, vegetables) is better than simple carbohydrates (pastries, white pasta, candy) since they’re more nutrient-dense. Fruits are also a good source of carbs since they’re packed with micronutrients (vitamins and minerals). 

Fats

The remainder of your calories will come from fats (20-30% of calories) after you’ve dialed in on how many calories, protein, and carbs you’ll be eating. The exact amount of grams of fat and carbohydrates won’t be as substantial as nailing your protein target. However, consuming proper amounts of fat is still important. 

Fats keep your testosterone and hormones in check, which is essential since many bodybuilders have mentioned a hormone drop during an intense cut. Although, you must be wary of the number of fats you consume when cutting because fats contain the most calories per gram (9 calories/g) compared to protein and carbs (4 calories/g). 

It’s best to consume fats from healthy food instead of processed foods. Healthy unsaturated fats include olive oil, almond nuts, and avocadoes. High-protein meat foods like pork have fat as well. 

Micronutrients for Natural Bodybuilders 

Regarding fitness goals such as building muscle and losing body fat, calories, and macros are the most critical aspect of your nutrition. However, for your general health, consuming proper micronutrients (vitamins and minerals) will optimize your health and give you energy, which can help you with your workouts and physique. 

There are many beneficial micronutrients that you can get from eating healthy foods, especially fruits since they’re filled with micronutrients. However, some beneficial vitamins and minerals for natural bodybuilders are vitamin D, iron, zinc, and ashwagandha. 

• Vitamin D: Many people are vitamin D deficient from not getting enough sun exposure. But vitamin D is vital for a robust immune system, energy, and testosterone (3). 
• Iron: This is a crucial micronutrient since it helps transport oxygen throughout your body via red blood cells, which are vital for workout performance. 
• Zinc and Ashwagandha: Zinc and ashwagandha are two nutrients that can aid testosterone production naturally (3). 

Taking a multivitamin can be a beneficial way to get imperative nutrients since it can be challenging to get them from food sources alone. 

Supplements in Natural Bodybuilding 

Some substances are allowed in natural bodybuilding. However, natural athletes, especially in the INBA PNBA league, must be cautious of their supplements since WADA has a list of banned substances from the competition. Some of these substances can be included in protein powders, fat burners, creatine, and pre-workouts, so it’s critical for any INBA PNBA athlete to thoroughly check their supplements for any ingredients that may get them banned from competing. 

Training in Natural Bodybuilding

Below is a clip of four-time Natural Olympia champ Philip Ricardo Jr. performing EZ bar biceps curls:

 

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A post shared by Philip Ricardo Jr. (@ricardos_legend)

As the adage goes, you can’t out-train a bad diet. That said, a quality training program is critical for any competitive athlete. We’ve gotten some insight from INBA PNBA natural bodybuilders’ training regimens. And these athletes train hard with ample volume and intensity. However, natural bodybuilders won’t be able to train with as much volume as steroid users since PEDs allow your body to handle more load than it would otherwise.

And depending on the bodybuilding division, some athletes focus on other muscle groups heavier than others. For example, 3x Men’s Physique Natural Olympia champ William Long says that legs aren’t as crucial in the Men’s Physique category since contenders wear board shorts. 

Also, each natural bodybuilder follows their unique workout structure. However, there are some general guidelines and principles the top contenders adhere to. These include:

• Lift in the six to 12 rep range most of the time. 
• Lift heavy weights. 
• Perform a split routine 4-6 days a week. 
• Have rest days. 
• Perform 3-5 sets per exercise. 
• Perform 5-7 exercises per workout. 
• Include barbell compound movements (barbell bench press, squat, row, deadlift) and put them at the beginning of your workout. 

*Note: Top natural bodybuilders’ volume and training frequency are high. If you’re a beginner, we suggest starting with a lower volume. 

Final Word 

Natural bodybuilding leagues like the INBA PNBA are similar to bodybuilding leagues like the IFBB Pro, except drugs are prohibited in natural bodybuilding. Natural bodybuilders eat a diet filled with whole foods emphasizing calories and protein. 

They go through periods of bulking and cutting phases to progress their physique year after year and prep for shows. Elite natural athletes lift heavy weights with high volume, except not relatively as high as enhanced bodybuilders, since drugs such as steroids enable lifters to do more volume.

Natural athletes in the INBA PNBA league prove how well you can build your physique naturally without steroids and other potentially harmful PEDs. 

Follow us on Instagram, Facebook, and Twitter for more natural bodybuilding training and nutrition tips!

References

1. Mero, A. A., Huovinen, H., Matintupa, O., Hulmi, J. J., Puurtinen, R., Hohtari, H., & Karila, T. A. (2010). Moderate energy restriction with high protein diet results in healthier outcome in women. Journal of the International Society of Sports Nutrition, 7(1), 4. https://doi.org/10.1186/1550-2783-7-4
2. Stokes, T., Hector, A. J., Morton, R. W., McGlory, C., & Phillips, S. M. (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients, 10(2), 180. https://doi.org/10.3390/nu10020180
3. Maktabi, M., Jamilian, M., & Asemi, Z. (2018). Magnesium-Zinc-Calcium-Vitamin D Co-supplementation Improves Hormonal Profiles, Biomarkers of Inflammation and Oxidative Stress in Women with Polycystic Ovary Syndrome: a Randomized, Double-Blind, Placebo-Controlled Trial. Biological trace element research, 182(1), 21–28. https://doi.org/10.1007/s12011-017-1085-0

The post How to Train and Diet for Natural Bodybuilding appeared first on Generation Iron Fitness & Strength Sports Network.

CBum’s fifth meal is just south of 4,000 calories during his Olympia meal prep. 

Chris Bumstead is a household bodybuilder. With consecutive victories in the Mr. Olympia Classic Physique category since 2019 and a remarkable following of over 21 million on social media, he undeniably carries the torch as a highly sought-after competitor. Notable for his extraordinary conditioning, it’s safe to say that Chris Bumstead reigns as one of the most adored athletes in his league. Today, we’ll explore CBum’s 2023 Olympia meal plan preparation. 

CBum’s dedication to bodybuilding has inspired many, and since earning his pro card in 2016, he’s been a force in his division. He came second place in 2017 and 2018 before taking the top prize and holding onto it till now. He even managed to win despite having a torn bicep during his Olympia run last year!

CBum sets his sights on the top competition this year, like every year. The Canadian bodybuilder is always making changes to his prep and remains a favorite to win the title this year. He’s shared many of his workouts and diets throughout his preparation, and this full day of eating is one of them.

As a bodybuilder, your diet plays a role in building muscle for competitions, and there are dietary recommendations even for the off-season (1). Bodybuilders’ diets fluctuate depending on if they’re cutting, bulking, or in-season. Checking out the current approach of professionals could give insight into an effective strategy to adopt. So let’s look at CBum’s 2023 Olympia full day of eating.

 

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A post shared by Chris Bumstead (@cbum)

Chris Bumstead’s Full Day of Eating

We’re about 12 weeks out from the Mr. Olympia competition. This is a time characterized by changes in the diet, body composition, and strength of bodybuilders (2). You can see the changes between this full day of eating and the full day of eating Chris Bumstead shared during the bulk season back in February.

For Chris Bumstead, it’s about trying to avoid getting heavier. He says he currently weighs 264 -269lb range, so he’s been eating about 75-80% of what he ate at peak bulk.

“This is probably the last week of my off season hanuk’s coming down this weekend, and we’re gonna go over potentially beginning of prep. So I’m honestly not even eating at my peak food right now. I weighed myself last night late at night, and I have 269 pounds, and that’s just too heavy for me. That’s 264 in the morning-ish 265 I can’t remember exactly, but I’m not trying to be heavier than that. So I haven’t been eating like peak bulk. I’m like 75-80 of what it was, but that’s what I’m at right now.”

Here’s a complete look at what Chris Bumstead eats as he vies for his fifth consecutive title. Note that these aren’t the exact metrics for his diet but an estimate he gets from an app.

Meal One: 80g Protein, 87g Carbs, 20g Fat, 797 Calories

• Two scoops of protein (one vanilla, one peanut butter)
• One cup of blueberries
• Half of a raw banana
• Stevia sugar 
• Two scoops of Sunfiber (10.5g metabolic supplement fiber)
• Water

Chris Bumstead uses protein powder and the ingredients listed above to make a protein shake for his first meal of the day. He also states in this video that he has another shake he usually takes for the day but is resting this week. Then Bumstead takes Ezekiel Toast, the sprouted wheat bread, with almond butter.

Meal Two: 54g Protein, 718 Calories

• 225g bison meat
• 300g potatoes (baby potatoes, yellow and red mix)

Bumstead shares that usually, his meals two and three have been Mega Fit Meals. But since his family moved to a new place with a kitchen, he now has food everywhere. For his potatoes, he tosses them in the oven for about 45 mins to an hour and then cooks them in avocado oil for a great taste.

Chris Bumstead also shares that he’s mixing up his proteins to avoid only eating mass-produced proteins less likely to be organic. He believes that less popular protein sources are less likely to have been fed hormones and pesticides, making them organic and healthier. Some other protein options he’s tried include eggs, tuna, and one meal with chicken. 

Meal three: 50g Protein, 1690 Calories 

• 220g chicken
• 250g white rice
• 15g olive oil

For meal three, Chris Bumstead has his first and only meal with chicken for the day. He also states he tries to hit around 40 to 50g of protein every meal. This aligns with the 1.8 -2.7g/kg/day nutritional protein recommendation for athletes (3).

Meal Four: 1490 Calories

• Ezekiel bread
• 150g avocado 
• 4.5 ounces Albacore Wild Tuna 
• 8 ounces sirloin tip steak
• 200g white rice (boiled)

We don’t get too much breakdown for meal four because it was filmed in slow motion. However, he was kind enough to give us a list of his food choices from the calculator app. He has a good mix of healthy fats from avocado and complex carbs from white rice in this meal. The fats balance his hormones, and carbs support his muscles. 

Meal Five: 300g Protein, 370g Carbs, 115g Fat, 3700 Calories

• 230g steak
• Avocado dressing
• White rice

Chris Bumstead has his final meal of the day around 10 pm, and it contains steak for protein, white rice for carbs, and avocado as the healthy fat and close to 4,000 calories!

You can watch CBum’s full day of eating below:

Follow us on Instagram, Facebook, and Twitter for more Olympia athletes’ diets! 

References

1. Iraki, J., Fitschen, P., Espinar, S., & Helms, E. (2019). Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports (Basel, Switzerland), 7(7), 154. https://doi.org/10.3390/sports7070154
2. Bamman, M. M., Hunter, G. R., Newton, L. E., Roney, R. K., & Khaled, M. A. (1993). Changes in body composition, diet, and strength of bodybuilders during the 12 weeks prior to competition. The Journal of sports medicine and physical fitness, 33(4), 383–391.
3. Roberts, B. M., Helms, E. R., Trexler, E. T., & Fitschen, P. J. (2020). Nutritional Recommendations for Physique Athletes. Journal of human kinetics, 71, 79–108. https://doi.org/10.2478/hukin-2019-0096

The post Chris Bumstead Shares Full Day of Eating for 2023 Olympia Preparation appeared first on Generation Iron Fitness & Strength Sports Network.

Before a push-day workout, Labrada revealed his diet to fuel his upcoming shows. 

Discover the ultimate secrets to maximizing your weight loss and muscle-building potential! Get an exclusive look into the daily diet of renowned bodybuilder Hunter Labrada and uncover the game-changing tips that can take your physique to the next level. In this recent YouTube video, Hunter Labrada shares his diet as he preps for the 2023 Tampa Pro and Texas Pro. We also share expert advice on dieting during bodybuilding in the season with scientific backing.

Hunter Labrada is an elite bodybuilder who had his Mr. Olympia debut in 2020. He’s the son of Lee Labrada, who is in the Hall of Fame, and his mom is a bodybuilder, too, so the bodybuilding genes run in the family. In March, we looked at his off-season dieting plans, so if you have a bit of time, you can compare that to this to see the changes he’s made now that it’s in season. 

In-season eating is very different from bulking up as bodybuilders typically do during the off-season. And it plays an important role in your conditioning. Let’s take a look below. 

 

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A post shared by Hunter Labrada IFBB Pro (@hunterlabrada)

Hunter Labrada’s In-Season Diet for Tampa and Texas Pro

Hunter Labrada looks at his diet six to eight weeks after returning to the Texas and Tampa Pro in 2023. He eats five nutrient-dense but small meals daily and takes supplements. 

Pre-Meal

Hunter Labrada takes supplements as part of his diet to start his day. He also takes a gut health drink that contains lemon juice, apple cider, vinegar, a supplement, aloe, glutamine, and psyllium husk. Labrada says that the gut drink replaces electrolytes and helps with his digestion, stating:

“What is a gut health drink, you may ask? It is exactly as it sounds. It is a drink we drink fasted to help set ourselves up for success in the day. And we optimize the acidity,  we take things that help heal and optimize the lining, and we start our day off with a happy tummy…It has made a huge difference in my digestion, so I will continue to be doing the gut drink.”

Meal 1 (Breakfast)

• 220g lean beef
• 180g rice
• Stir-fried garlic, white and green onions 
• Sanchez flavor gang sauce

Hunter Labrada gets his first protein of the day from lean Cali beef — the sirloin, to be precise. He cooks 180g of rice and then makes a stir fry of garlic and onions. He then flavors it with the Sanchez flavor gang sauce. This meal has a good mix of proteins and carbs to start the day. 

Meal 2 (Pre-Workout Meal)

• 280g rice
• 220g chicken

Hunter Labrada’s pre-workout meal consists of proteins and carbs, but the protein is from chicken this time. He cleans the rice before cooking because it has lots of extra starch.

“You always want to wash your rice because it has a ton of extra starch. And as you can see the water, how cloudy and white it is. What we’re doing when we wash the rice is rinsing all that extra dirt.”

Meal 3 (Post Workout Meal)

• 250g white fish
• 150g white rice

Hunter Labrada’s third meal of the day is white fish and white rice. He prepares this along with meal four before he heads to the gym for his second push day. 

Meal 4

• 220g chicken
• 150g rice

For meal four, Hunter Labrada’s diet has rice and chicken again. This rice is his last carbohydrate for the day to prep for Tampa and Texas Pro. 

Meal 5

• Avocado
• Fish

Hunter Labrada has avocado and fish as part of his diet for his last meal of the day. Avocado is a rich source of healthy fats. He makes fish mush for this meal but says he sometimes makes fish guacamole. He eats fish twice daily, even though it’s not his favorite, which is a good source of protein and healthy for the brain and heart. Omega-3 Fish Oil is one popular supplement many people take to improve eye and heart health, promote bone and joint health and reduce inflammation. 

Bodybuilding In-Season Diet Tips 

As you can see in Hunter Labrada’s diet, dieting is important to hit your bodybuilding goal of looking muscular and lean. Poor nutrition can affect your gains, and there’s no better time to focus on preserving muscle than during in-season for bodybuilders. 

Macronutrients

An effective bodybuilding diet will contain about five or six nutrient-dense but small daily meals like Hunter Labrada’s diet. Of course, not just of anything. It must strike a healthy balance of carbohydrates, proteins, and fat. 

This study suggests getting 15-30% of calories from fat, around 2.3-3.1g per kilogram of lean muscle mass of protein each day, and then the rest of your calories can come from carbs (1). Bodybuilders generally intake fewer calories when nearing competition to help them look as lean as possible (2).

Here’s a list of nutrient-dense foods you can choose from when making your meal plan that contain healthy protein, fats, and carbs. 

Food to Focus On

• Proteins: lean red meat, chicken, turkey, beans, legumes, yogurt, nuts, and seeds
• Carbs: rice, oatmeal, potatoes, fruits, and leafy greens 
• Fats: nuts, seeds, olive oil, and avocado

Supplements

Supplements support muscle growth and help you reach your bodybuilding goals when you pair them with resistance training and dieting (3). Remember that for optimal muscle growth, you should eat more calories than you consume, have more protein than your body breaks down, and challenge your muscles by following the progressive overload principle to maximize the benefits of the supplements you’re consuming.

Here are some supplements to consider taking along with your workouts: 

• Creatine
• Protein
• BCAAs
• Fat burners
• Pre-workout

You can watch the full video of Hunter Labrada talking about his in-season diet to prep for Texas and Tampa Pro via his YouTube below:

More Professional Bodybuilding Diets

• Hulk Hogan’s Diet and Workout Routine
• Lee Priest Shares His Intense 16-Week Contest Prep Diet

Follow us on Instagram, Facebook, and Twitter for more bodybuilders’ diets!

References

1. Helms, E. R., Aragon, A. A., & Fitschen, P. J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11, 20. https://doi.org/10.1186/1550-2783-11-20 
2. Chappell, A. J., Simper, T., & Barker, M. E. (2018). Nutritional strategies of high level natural bodybuilders during competition preparation. Journal of the International Society of Sports Nutrition, 15, 4. https://doi.org/10.1186/s12970-018-0209-z 
3. Kramer, I. F., Verdijk, L. B., Hamer, H. M., Verlaan, S., Luiking, Y., Kouw, I. W., Senden, J. M., van Kranenburg, J., Gijsen, A. P., Poeze, M., & van Loon, L. J. (2015). Impact of the Macronutrient Composition of a Nutritional Supplement on Muscle Protein Synthesis Rates in Older Men: A Randomized, Double Blind, Controlled Trial. The Journal of clinical endocrinology and metabolism, 100(11), 4124–4132. https://doi.org/10.1210/jc.2015-2352

The post Hunter Labrada’s Diet to Prep for 2023 Tampa/Texas Pro appeared first on Generation Iron Fitness & Strength Sports Network.

A staple of summer celebrations

Here is something you may not have exactly expected the team at Generation Iron would be covering – Nathan’s Hot Dog Eating Contest. With the Fourth of July comes a few extra calories, and they sometimes come in the form of everyone’s favorite guilty pleasure, which is hot dogs. That’s right, even our team at Generation Iron takes a break from our protein shakes and pre-workout to enjoy some of those wieners. A cheat meal here and there is good for you. When it comes to hot dog loving, there are some people that take it to the next level, at Nathan’s Hot Dog Eating Contest.

Nathan’s Hot Dog Eating Contest, which was first documented all the way back in 1967, is an annual tradition that is exactly how it sounds, it is the art of consuming an outrageous amount of processed meat in a very short amount of time. The people that compete in this have to have stomachs of steel, with insane digestion abilities.

Nathan’s Hot Dog Eating Contest has risen to notoriety through the big names in the competition, which include Joey Chestnut and Takeru Kobayashi, who have each won the event multiple times. 

Origins of Nathan’s Hot Dog Eating Contest

Where did Nathan’s Hot Dog Eating Contest even come from? Well, the legend says the first one took place on July 4, 1916. As the story goes, four immigrants gathered at the very first Nathan’s Famous hot dog stand in Coney Island, and wanted to see who was the most patriotic. The winner was determined by who could eat the most hot dogs.

However, it was not until later on, (1967) when Nathan’s Hot Dog Eating Contest became a legitimate annual, competitive event. Nowadays, it attracts over 40,000 fans in person and draws in around 2 million viewers on ESPN.

The 2023 Nathan’s Famous Fourth of July International Hot Dog Eating Contest will take place on Tuesday, July 4, 2023, from 11am to right around 1pm. The location it will take place is 1310 Surf Avenue, Brooklyn, NY. You can view it on ESPN this year starting at 10:45am to the conclusion of the event, expected to be at 1:05 pm ET.

Every Nathan’s Hot Dog Eating Contest Winner 

We have compiled a list of every winner of the Nathan’s Hot Dog Eating Contest, starting all the way from the beginning. Throughout the long standing event has seen many different competitors come in and win the whole thing, so let’s dive in.

Walter Paul (1967)

The first documented Nathan’s Hot Dog Eating Contest was held on June 30 1967, which was designated as the 100th anniversary of the invention of the hot dog. Paul Walter, a 400-pound, 32 year old truck driver, won the contest. His prize was a trophy proclaiming him the “world’s champion hot dog eater.” It was unclear if he ate the hot dogs with the buns or not, those extra carbs make a big difference, but it was done in a time period of “one hour flat”, and he ate 127 hot dogs.

Jason Schechter and Melody Andorfer (1972) 

There were no Nathan’s Hot Dog Eating Contests documented from 1968 to 1971, but in 1972 the first contest was held on Memorial Day and was won by Brooklyn College student, Jason Schechter, who ate 14 hot dogs in 3 and a half minutes. His prize “was a book of certificates for forty more hot dogs.” 

The second 1972 contest was held on Labor Day and was won by a 105-pound, 18-year-old female community activist from Astoria, Queens, Melody Andorfer, who ate 12 hot dogs in 5 minutes. Her prize was a just paper crown, but on July 2, 2021, however, she was presented a belt similar to that awarded to recent winners.

John Connolley and Roberto Muriel (1974)

The first 1974 Nathan’s Hot Dog Eating Contest was held on April 7, which was opening day for Coney Island’s summer season activities. The first one was won by John Connolly, a 22 year old Manhattan Community College student from Astoria, Queens, who ate 9 hot dogs in 2 and a half minutes. He was granted a trophy. 

The second 1974 contest was held on Independence Day and was won by Roberto Muriel, a 185-pound, 24 year old from Brooklyn, who ate 10 hot dogs in 3 and a half minutes. The prize was “a trophy with an emblazoned hot dog on it.”

Walter Paul and Paul Sirop (1974)

The third 1974 Nathan’s Hot Dog Eating Contest was held on Labor Day and was tied by the original winner, Walter Paul, who at that point became the event’s first two-time winner—and Paul Sirop. They did not have a tie breaking contest. Their amount of hot dogs eaten is not documented.

Lonnie Brown and Sharlene Smith (1975)

An all-female Nathan’s Hot Dog Eating Contest was originally scheduled to be held on Memorial Day. The winner was to be declared “Miss Coney Island;” the contest was won by Sharlene Smith, a 30 year old market researcher from Manhattan. She ate 8 and a half hot dogs in 3 and a half minutes.

However, sources indicate that when the contest was held it was ultimately decided to allow men to participate as well. The top-finishing male, Lonnie Brown, was awarded a plaque. He was a 28 year old National Guardsman from Far Rockaway, Queens. Lonnie ate 8 hot dogs in 3 and a half minutes.

Kevin Sinclair and Manel Hollenback (1978)

The 1978 Nathan’s Hot Dog Eating Contest was held on Memorial Day and was tied by Manel Hollenback, a 180-pound, 18 year old basketball player from Newark, New Jersey, and Kevin Sinclair, a 75-pound, 10-year-old student. There was apparently no tie-breaking event.

Jim Mather and Luther Frazier (1979)

The contest was tied by a 172-pound 17-year-old boy from Brooklyn, Luther Frazier, and a 205-pound, 35 year old bond dealer from Ozone Park, Queens Jim Mather. The two ate 10 hot dogs in 6 and a half minutes Then, during the tie-breaking contest, they tied again. 

Joe Baldini and Paul Siderman (1980)

The 1981 Nathan’s Hot Dog Eating Contest was tied by Joe Baldini, a 190-pound, 25 year old unemployed pharmacist, and Paul Siderman, a 260-pound, 21 year old unemployed actor. They ate 9 and ¾ hot dogs in 10 minutes, and when the tie-breaking contest was held each tied again with 3 and a half hot dogs in 3 minutes. 

Thomas Deberry (1981)

The contest was won by Thomas Deberry, a 35 year old Housing Authority gardener from Coney Island, Brooklyn. Reports state that Thomas “downed 11 hot dogs in five minutes and then rushed off with his family to attend a barbecue”. 

Steve Abrams (1982)

The 1982 Nathan’s Hot Dog Eating Contest was held on Monday, July 5, which was the observed date of Independence Day, because July 4 fell on a Sunday that year. It was won by Steve Abrams, a 26 year old from Flushing, Queens, who ate 11 hot dogs in 5 minutes, and even took a bite of twelfth. 

Emil Gomez (1983)

Emil Gomez was a 210-pound, 25 year old accountant from the Bronx, who ate 10 and a half hot dogs in 10 minutes, beating his brother by half a hot dog.

Birgit Felden (1984)

The contest was won by Birgit Felden, a 130-pound, 17 year old West German women’s judo team member from Cologne. She had actually never eaten a hot dog before the competition, and she ate 9 and a half hot dogs in 10 minutes.

Oscar Rodriguez (1985)

Oscar Rodriguez was 21 years old when he won the Nathan’s Hot Dog Eating Contest by consuming 11 ¾ hot dogs in 12 minutes.

Mark Heller (1986)

The contest was won by Mark Heller, a 245-pound man who managed to eat 15 and a half hot dogs in 10 minutes. The prizes were a plaque and a year supply of hot dogs. 

Don Wolfman (1987)

Don Wolfman consumed 13 and a half hot dogs in ten minutes at the 1987 Nathan’s Hot Dog Eating Contest. 

Jay Green (1988-1989)

 30 year old limousine service manager from Sheepshead Bay, Brooklyn, Jay Green won in 1988 consuming 10 hot dogs in 12 minutes, and then again in 1989 consuming 15 and a half hot dogs in 12 minutes.

Jay Green and Mike DeVito (1990)

Reigning champ Jay Green tied with Mike DeVito, consuming 15 hot dogs in just 12 minutes.

Frankie Dellarosa (1991-1992)

At the 1991 Nathan’s Hot Dog Eating Contest, Frankie,  270-pound, 23 year old engineer and part-time Hofstra University football coach, consumed 21 hot dogs in just 12 minutes. The following year he returned to eat 19 hot dogs in 12 minutes.

Mike DeVito (1993-1994)

Mike DeVito returned as the champ in 1993, but didn’t tie this time. He consumed 17 hot dogs in 12 minutes. Then, in October of that same year he went head to head with Japan and consumed 18 hot dogs in 30 minutes, taking the crown there as well. 

In 1994, DeVito won by consuming 20 hot dogs in 12 minutes.

Ed Krachie (1995-1996)

Ed Krachie, 350-pound NYNEX engineer from Queens, won the Nathan’s Hot Dog Eating Contest in 1995 consuming 19 and a half hot dogs in 12 minutes. He then won again in 1996 by consuming 22 hot dogs in 12 minutes.

Hirofumi Nakajima (1997-1998)

The contest was won by Hirofumi Nakajima, who was actually the reigning champion because he won a December contest in 1996. He was a 135-pound, 22 year old furniture delivery worker from Kōfu, Japan and in 1997 at the Nathan’s Hot Dog Eating Contest he consumed 24 and a half hot dogs in 12 minutes.

Then in 1998 he consumed 19 hot dogs in 12 minutes.

Steve Keiner (1999) 

The 1999 Nathan’s Hot Dog Eating Contest was won by Steve Keiner, a 317-pound, 50-year-old man from Egg Harbor Township, New Jersey. He consumed 21 and a half hot dogs in just 12 minutes.

Kazutoyo Arai (2000)

Kazutoyo Arai was a 100-pound 32 year old mattress salesman from Saitama, Japan, who consumed 25 and ⅛ hot dogs in 12 minutes.  

Takeru Kobayashi (2001-2006)

Takeru Kobayashi hit the scene in 2001 at Nathan’s Hot Dog Eating Contest, and went on to win 5 years in a row. Here are his numbers:

• 2001: 50 hot dogs in 12 minutes
• 2002: 20 and a half hot dogs in 12 minutes
• 2003: 44 and a half hot dogs in 12 minutes
• 2004: 53 and a half hot dogs in 12 minutes
• 2005: 49 hot dogs in 12 minutes
• 2006: 53 and ¾ hot dogs in 12 minutes

Joey Chestnut (2007-2014)

Joey Chestnut took the crown from Takeru Kobayashi in 2007, and stayed on top all the way through 2014. Here are his numbers:

• 2007: 66 hot dogs in 12 minutes
• 2008: 59 hot dogs in 10 minutes (tied with Takeru Kobayashi) then 5 hot dogs in 50 seconds to take the prize
• 2009: 68 hot dogs in 10 minutes
• 2010: 54 hot dogs in 10 minutes
• 2011: 62 hot dogs in 10 minutes
• 2012: 68 hot dogs in 10 minutes
• 2013: 69 hot dogs in 10 minutes
• 2014: 61 hot dogs in 10 minutes

Sonya Thomas (Women’s 2011-2013)

Some of the Nathan’s Hot Dog Eating Contests are unisex events, so there are both male and female winners. Sonya Thomas was on top from 2011 through 2013. Here are her numbers:

• 2011: 40 hot dogs in 10 minutes
• 2012: 45 hot dogs in 10 minutes
• 2013: 36 ¾ hot dogs in 10 minutes

Matt Stonie (2015) 

Matt Stonie came to Nathan’s Hot Dog Eating Contest and ended the 8 year winning streak of Joey Chestnut by eating 62 hot dogs to Joey’s 60.

Mikki Sudo (Women’s 2014-2020)

The women’s champ from 2014 through 2020 was Mikki Sudo. Her numbers were as follows: 

• 2014: 34 hot dogs in 10 minutes
• 2015: 38 hot dogs in 10 minutes
• 2016: 38 and a half hot dogs in 10 minutes
• 2017: 41 hot dogs in 10 minutes
• 2018: 37 hot dogs in 10 minutes
• 2019: 31 hot dogs in 10 minutes
• 2020: 48 and a half hot dogs in 10 minutes

Michelle Lesco (Women’s 2021)

Staying on the topic of the women’s division of Nathan’s Hot Dog Eating Contest, Michelle Lesco took the crown in 2021 with 30 ¾ hot dogs in 10 minutes.

Joey Chestnut (2016-2022)

Back onto the men’s, Joey Chestnut took back his throne from 2016 through 2022, eating even more some years than he ever has. His numbers are: 

• 2016: 70 hot dogs in 10 minutes
• 2017: 72 hot dogs in 10 minutes
• 2018: 74 hot dogs in 10 minutes
• 2019: 71 hot dogs in 10 minutes
• 2020: 75 hot dogs in 10 minutes
• 2021: 76 hot dogs in 10 minutes (record)
• 2022: 63 hot dogs in 10 minutes

Mikki Sudo (Women’s 2022)

Mikki Sudo took back her throne for the women’s division of Nathan’s Hot Dog Eating Contest in 2022, consuming 40 hot dogs in 10 minutes.

Nathan’s Hot Dog Eating Contest Wrap Up

Overall, Nathan’s Hot Dog Eating Contest is a fun way to celebrate one of America’s favorite foods, and a staple of summertime. Though it certainly is a fun contest, these competitors are no joke and they diet and train for these events, just like bodybuilders or powerlifters train for their shows and meets. 

Would you ever enter Nathan’s Hot Dog Eating Contest?

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*Header image courtesy of Nathan’s Hot Dog Eating Contest Facebook Group

The post Every Winner of Nathan’s Hot Dog Eating Contest appeared first on Generation Iron Fitness & Strength Sports Network.