When it comes to hitting your macros, there are plenty of things that may get in the way that prevent you from fully preparing your meals. If you are someone who is physically active, or you have certain set fitness goals, then missing your meals can be detrimental. However, there are plenty of good meal replacement supplements out there to help you hit your macros. One of our favorites is REDCON1 MRE MEAL REPLACEMENT.
Let’s dive in.
What are Meal Replacements
Food is fuel, and food is also recovery, so making sure you have the proper food intake is key to recovering and progressing. However, our lives can get busy and sometimes we forget, or simply do not have time to get a full meal ready, and then on top of that, eat it. This can lead to excessive snacking or missing meals, which is certainly less than ideal, especially if you are a bodybuilder, strength athlete, or just an avid gym goer. We sometimes need that extra boost, or to just make sure we are getting the best foods in the right amounts, so these shakes are the perfect fillers.
Any good meal replacement supplement will work to give you the whole foods you need, as well as other important things like fiber. These are included to aid in the process of gaining muscle mass, or even working towards fat loss. The idea behind meal replacement shakes is essentially to give people the foods and macros from an actual meal, but all into one convenient shake.
Don’t be mistaken, you still should have a well-balanced diet and proper training routine, and meal replacements are just around the corner to aid in your overall training, performance, health, and wellness. They typically come in dairy or non-dairy options, so anyone with a lactose free can enjoy the benefits of a good meal replacement.
What to Look for in a Meal Replacement
With a very saturated market of supplements, it may be hard to find the proper meal replacement. That being said, there are a few things to look for. They include:
Calories– You do not want an overabundance of calories.
Protein content– You want a good amount of protein in each one.
Fiber– A good meal replacement will have a decent amount of fiber.
Amount of sugar– Too much sugar can hinder your progress.
Fat content– Too much fat in a meal replacement can be something to watch out for
Food sources– You will want a meal replacement that is made of whole foods as you are looking to replace meals with actual food, not junk blends.
Keep in mind that meal replacements are supposed to be just that – a replacement for your meals, and they are designed to be healthy. They are not mass gainers, they are not your average protein shake, nor are they your burgers and fries blended up into a shake, they are there to deliver you healthy macros from quality food sources.
All of that being said, let’s dive into one of our favorite meal replacements, which comes from REDCON1.
REDCON1 is a reputable name in the industry known for putting out quality products such as pre-workouts and protein powders, and the meal replacements are no different. The entire MRE protein line, which consists of a multitude of products, is all about whole food ingredients for your body.
MRE MEAL REPLACEMENT comes in with 47g of protein per serving, which is sourced from egg, beef, chicken, salmon, and egg protein. This is accompanied by a blend of multiple different carbs and amino acids. Each amino acid in MRE has a specific role to play, but overall is helping you achieve a well-balanced diet. Not to mention, MRE does not have any whey protein, which helps to make it a little easier on the stomach. Some people experience rough digestion and bloating with whey, but MRE does not give anyone those side effects. Instead, the protein in MRE MEAL REPLACEMENT is animal based.
Benefits and Macronutrients of MRE
When it comes to maximizing your performance, the human body requires fast-acting and complex carbs to fuel your workouts, and MRE delivers both. This makes it the ultimate PRE and POST workout meal, as you can fuel up before or refuel after with it.
As far as macros, MRE has 47 grams of protein, 4 grams of fat, and 75 grams of carbohydrates. There also are 8 grams of fiber and only 5 grams of sugar!
Taste and Texture
When it comes to MRE MEAL REPLACEMENT, this has a thicker, milkshake-like texture that mixes easily. With other protein products or meal replacements, sometimes you are left with a chalky, chunky texture that does not mix well at all, and they can taste downright awful. MRE delivers great taste, with different flavors for everyone. Flavors include:
Banana Nut Bread
Strawberry Shortcake
Vanilla Milkshake
Fudge Brownie
Peanut Butter Cookie
Oatmeal Chocolate Chip
Blueberry Cobbler
Dutch Apple Pie (Sells out fast)
Not only are the flavors unique, but they taste exactly like what they say they are.
Price
When it comes to buying something, price always plays a huge role. You do not want to overspend, nor do you want to underspend when it comes to supplements. You pay for quality, and that is exactly what is being delivered here. For a 7lb tub of MRE MEAL REPLACEMENT, which consists of 25 servings, you are paying $79.99.
To make it even simpler, that is about $3.20 per serving, which is essentially $3.20 per full meal!
Our Verdict
No review would be complete without the verdict of our Generation Iron team, and this was a product we will certainly be trying again. The taste was great, and the way MRE mixes was even better. Each meal replacement shake left us feeling full, and certainly came in handy as we were on the go. Whether we were training during a busy schedule, working long days, on set, whatever the case may be, MRE MEAL REPLACEMENT shakes came in handy and were a tasteful way to hit our macros.
Meal Replacement Wrap Up
Life can get hard and that can prohibit us from making full meals to eat, however meal replacements were designed to deliver us the ideal amount of macronutrients from healthy food sources. One option that we can recommend is REDCON1 MRE MEAL REPLACEMENT.
Will you be giving it a try?
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
These two squatting techniques are used by athletes for gains, but each provides different movement mechanics and the transfer of forces to get work done.
Squats are an exercise that anyone of all levels can enjoy from beginners, to those more intermediate, all the up to more experienced lifters. As a great lower body exercise, squats are perfect for seeing serious growth in your legs while also benefiting explosive power and that added level of dynamic movement to aid in any workout, training session, or competitive performance. With many variations of squats and a host of equipment to use, back squats are especially great for enhancing those gains.
The importance of good technique is something to take note of in order to both maximize strength and size while also preventing any unwanted injury that may put you out of your training cycle. Knowing the difference between a high bar squat and low bar squat is something to really take note of because while they will both help with squatting form for optimal growth, they differ in their respective movement mechanics and the transfer of forces done during the exercise.
As a slight side note, when it comes to squatting, balance and stability are more than important, especially considering the amount of weight put on your back. Being able to maintain a good, solid posture will allow you to push yourself to new heights and really enhance all aspects of your lift. By combining flexibility with stability, also referred to as strength, you really get the chance to increase overall mobility and work to enhance your range of motion (1). The benefits of squats is that you are actively working on this while also promoting it for your overall physical health.
The differences in the high bar versus low bar squat lie in the foot placement, hips, chest angle, and hand placement and vary slightly to target different muscles and movements. Let’s dive into these differences and see which squat is most effective when it comes to your training and performance.
What Is A High Bar Squat?
The high bar squat is where the bar is placed high on your upper back, typically on the trapezius muscle that goes across the top of the shoulders. Your hands are placed wider towards the plates and your feet are around shoulder width apart. Since the bar is placed higher on your back, it is important to stay over the midfoot as much as possible and your back may be slightly straighter than with a low bar squat.
Benefits Of A High Bar Squat
This is seen as the traditional way of squatting and puts you more in that conventional athletic stance. A high bar squat will really work your quads and you will start to see great growth and strength adding more explosive power and a more solid stance when it comes to other activity (2). Placing less stress on your back allows for more balance and your ankles will develop more mobility in order to keep you upright, especially since your upper body is more straight than a low bar squat.
What About A Low Bar Squat?
A low bar squat is where the bar is placed on the upper back as well, but lower than the high bar squat. This would typically rest on your posterior deltoid as opposed to the top of your shoulders. Your hands will be slightly closer together and your feet shoulder width apart, although they will splay out slightly as opposed to keeping your toes directly in front of you. With the bar slightly lower on your back, you will have a slightly more forward lean to maintain a more solid form.
Benefits Of A Lower Bar Squat
Low bar squats are used for a couple of reasons, but the main ones being moving more weight and increasing the load on your back to really see solid development. Since your hips are forced to move back, you can load more on your back and will be able to absorb and produce better force (3). It is slightly easier to lift more weight and is great for developing strength. This style of squatting can really develop the glutes, hamstrings, and back extensors since they require more activation than the quads.
Which Placement Is More Effective?
Each of these squatting placements have their respective benefits and it all comes down to your performance goals and what you are looking to achieve from each. If you seek strength, maybe look more towards the low bar squat since you can add more weight onto that bar and really feel the effects of an increased load. For hamstring, glute, and back growth, a low bar squat may be just what you need to increase that one rep max or just build up sheer strength.
The high bar squat will translate over nicely into other power exercises and can really work on that quad growth. Knowing just what to do when it comes to supporting lower body building is great and the high bar squat will see a more traditional squat to aid in your athletic stance regardless of your respective sport.
It is ultimately up to you, your goals, and your comfort level when it comes to squatting. With so much of the weight on your back, without the proper strength and form, that load can lead to unwanted pain and injury. Knowing your limits is key but being able to push those limits is equally as important.
Wrap Up
Squatting is an essential exercise for lifters and athletes of all kind to not only see growth, but also aid in functional movements that can really increase our work capacity. The high bar squat versus the low bar squat are two placements that may differ in movement and a transfer of force but can also be more than beneficial when it comes to lower body gains. Decide on what your goals are and really work to see a huge change in strength and power with these two squatting techniques.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Haley, Jimmy. “The Importance of Flexibility and Mobility”. (source)
Glassbrook, Daniel J.; Brown, Scott R.; Helms, Eric R.; Duncan, Scott; Storey, Adam G. (2019). “The High-Bar and Low-Bar Back-Squats: A Biomechanical Analysis”. (source)
Murawa, Michal; Fryzowicz, Anna; Kabacinski, Jaroslaw; Jurga, Jakub; Gorwa, Joanna; Galli, Manuela; Zago, Matteo (2020). “Muscle activation varies between high-bar and low-bar back squat”. (source)
Everything you need to know about Transparent Labs PhysiqueSeries Fat Burner supplement.
Product Overview
If a good fat burner is working for you, you will feel lean and see yourself getting closer and closer to that desired physique, and your features will start to pop. But finding that right supplement to cut weight can be hard with so many on the market. Transparent Labs PhysiqueSeries Fat Burner is one that can offer great results while keeping you healthy and looking great. Whether you are a bodybuilder getting stage ready, or just someone looking to cut fat, this supplement can be great.
While there is no magic fat burning pill, PhysiqueSeries Fat Burner is great for those looking to lose weight fast without sacrificing muscle mass in order to achieve that toned physique. There are three ways to lose fat being increased metabolic rate, the suppression of hunger cravings, and a lifestyle that you can enjoy.
Transparent Labs Fat Burner is a great burner to expedite weight loss in 3 ways. A 100% honest label ensures quality ingredients and optimal effectiveness.
Like many fat burning supplements, PhysiqueSeries Fat Burner will provide you with all three to make your weight loss goals attainable and fun in the process for an enjoyable weight loss lifestyle.
With no added artificial sweeteners, coloring, or preservatives, Transparent Labs prides themselves on a transparent and honest label to ensure you get the highest quality ingredients with no hidden formulas. Each product has clean ingredients at clinically effective doses.
Transparent Labs products are manufactured in a state-of-the-art facility in Utah that is certified current good manufacturing processes (CGMP) and registered with the Food and Drug Administration (FDA). With each product third party tested, the quality remains high and your buying experience becomes easy and affordable.
Transparent Labs Fat Burner Highlights
PhysiqueSeries Fat Burner offers the benefit of increased fat loss while also maintaining that lean muscle mass you’ve worked hard for in the gym. With 9 simple ingredients and no additional artificial sweeteners, coloring, or preservatives, you can find comfort in a clean and trustworthy fat burner. The easy-to-swallow veggie capsules make this product easy and convenient for all of your needs.
This product will increase your metabolic rate to levels that healthy nutrition cannot do alone, while also suppressing your appetite and hunger cravings to avoid snacking and keep you feeling great. While the physical benefits alone make this product unique, the effects on reducing mental and physical stress are perfect to curb the jitters and keep you in a healthy state of mind to power through fat loss.
Ingredients To Lose Fat, Maintain Muscle & More
Forslean
Forslean, consisting of 10% forskolin, is a high quality extract that aids in fat loss. It can stimulate the release of fatty acids and works as an herbal metabolism booster. Aside from aiding in weight loss and changing your body composition, it can also increase bone mass and testosterone levels (1).
Green Tea
Green tea and the benefits surrounding it have been studied for a long time and it is known to decrease fat synthesis and increase glucose utilization (2). It also increases your metabolic rate to keep your body burning calories efficiently to lose weight for the most effective weight loss. This will also help with normal caffeine consumption, so you don’t take in too much caffeine.
5-HTP
5-HTP stands for 5-hydroxytryptophan and is good for curbing cravings to suppress appetite and can result in a decrease in your caloric intake (3) and aid in weight loss and those fat loss efforts with an increase calorie burn.
L-Tyrosine
L-tyrosine improves your fat loss outcome by working as an anti-stress amino acid. It can reduce the amount of mental and physical decline that results from poor sleep and high-level performance (4), providing positive impact when it comes to stress and cognitive decline.
L-Theanine
L-theanine is commonly found in green tea and works to reduce jitters and increase focus (5) to keep your workouts or daily routine running smoothly. It also works to increase serotonin and dopamine levels to increase mood.
Other Ingredients
While the ingredients listed above make up the large part of PhysiqueSeries Fat Burner, other ingredients are present as well, including: caffeine anhydrous, white willow, cayenne pepper, and synephrine. These all aid in the fat loss process to suppress appetite, increase your metabolic rate, and help with caloric expenditure, raising your energy levels, and stimulating thermogenesis (6, 7). All of these ingredients are quality tested and clinically-dosed to ensure a healthy formula and a solid fat burner for your fat loss needs.
Number Of Servings
60
Serving Size
2 Capsules
Stim Or Non-Stim
Stim
Best Way To Take
Take 2 capsules with 8-10 ounces of water, twice daily, 30-60 minutes before meals.
Price & Effectiveness For Shedding Body Fat
Transparent Labs PhysiqueSeries Fat Burner is a great supplement to shred down and keep that lean muscle mass. The easy-to-swallow veggie capsules make this product very easy and convenient. With 60 servings per container and 120 capsules included at a price of $49, PhysiqueSeries Fat Burner is an easy, clean, and affordable fat burner that beats out many currently on the market.
Pros
Clean and effective ingredients
Fully transparent label
Benefits to fat loss and lean muscle mass
From a reputable company
Cons
Premium priced option
Only available on their website
Price: $48.99
How Transparent Labs Fat Burner Can Help Overweight And Obese Men Lose Weight
It is important to start this by saying you should work a fat burner into a well-structured diet and workout routine, they are not magic pills that will replace hard work and diet. In obese women and men, this fat burner, as listed above, may work to help things like suppressing appetite and killing unhealthy cravings while promoting more energy and thermogenic effects.
With proper nutrition, the supplement industry and those products can be helpful, however, physical activity is advised and one should know that supplements work differently for everyone.
If you are looking to lose more fat and operate with a reduced appetite, fat burner products may be right for you. Always consult a doctor or expert if you have questions about how this supplement may affect your overall health and wellness. For those looking to avoid caffeine, there are stim free fat burner options that may be right for you.
Sponsored Athlete
Transparent Labs welcomed strongman Hafþór Júlíus Björnsson to their team as a spokesman for their top of the line products. His famous role as “The Mountain” on HBO’s Game of Thrones is matched by his wins at the Arnold Strongman Classic, Europe’s Strongest Man, and World’s Strongest Man competitions to make him the first to win all three in the same year and hold his reign atop strongmen. Transparent Labs helps Björnsson get to where he needs to be as an elite athlete.
Check out our list of the Best Fat Burners for more great fat burning products!
Overall Value
Transparent Labs PhysiqueSeries Fat Burner is a great choice for your fat loss needs as you look to burn body fat. From a company that prides itself on transparency, you can be sure that no hidden formulas or ingredients ruin this product. For those looking to lose weight fast yet keep on that lean muscle, PhysiqueSeries Fat Burner will give you an effective product, with no fillers or additives, to keep you on track for that stellar physique. What you are really buying is a great fat burning supplement from a reputable company, that ensures benefits both inside and out of the gym. Try Transparent Labs PhysiqueSeries Fat Burner today and get that physique you want most.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Transparent Labs, Hafþór Júlíus Björnsson Instagram, and Envato
References
Godard, Michael P.; Johnson, Brad A.; Richmond, Scott R. (2005). “Body composition and hormonal adaptations associated with forskolin consumption in overweight and obese men”. (source)
Grove, Kimberly A.; Lambert, Joshua D. (2010). “Laboratory, epidemiological, and human intervention studies show that tea (Camellia sinensis) may be useful in the prevention of obesity”. (source)
Ceci, F.; Cangiano, C.; Cairella, M.; Cascino, A.; Del Ben, M.; Muscaritoli, M.; Sibilia, L.; Rossi Fanelli, F. (1989). “The effects of oral 5-hydroxytryptophan administration on feeding behavior in obese adult female subjects”. (source)
Neri, D. F.; Wiegmann, D.; Stanny, R. R.; Shappell, S. A.; McCardie, A.; McKay, D. L. (1995). “The effects of tyrosine on cognitive performance during extended wakefulness”. (source)
Smith, Jessica E. (2011). “Caffeine, theanine and anxiety: fMRI and behavioural studies”. (source)
Gutierrez-Hellin, Jorge; Del Coso, Juan (2018). “Effects of p-Synephrine and Caffeine Ingestion on Substrate Oxidation during Exercise”. (source)
Hodgson, Adrian B.; Randell, Rebecca K.; Jeukendrup, Asker E. (2013). “The Metaabolic and Performance Effects of Caffeine Compared to Coffee during Endurance Exercise”. (source)
Barbells are perfect for enhancing exercise performance and aiding in competition and serve as a versatile and effective piece of exercise equipment for great gains.
Barbells can be seriously effective when looking to enhance strength and performance and can be used for a variety of exercises to offer great benefits to keep you healthy and fit. While we often associate barbells as tools for those big lifts, there are many isolated exercises that simply use the barbell. When looking to build a stellar home gym, consider looking into barbells in order to execute your workouts and really add diversity to your barbell routine.
Barbells can help build functional strength for people looking to gain muscle mass while also enhancing overall strength. A good, quality barbell workout can tear down muscle in order to rebuild that muscle tissue in a safer, more effective manner. This is where a good protein supplement would come into play, for they can pump you with vital nutrients like BCAAs to stimulate protein synthesis and aid in that much needed recovery and recuperation.
Unlike some more complicated equipment that requires some tutorial which you just don’t have time for, barbells are easy to use, versatile by nature, and can really work to perfect lifting techniques so you can tackle any of those big lifts, like the big three powerlifting exercises being the squat, bench press, and deadlift. The ability to add more resistance can increase time under tension and lead to deeper muscles being worked that often times get overlooked, seriously enhancing all aspects of your growth and maximizing total performance. This makes the barbell worthwhile for all your bodybuilding goals.
The benefits of barbell training should not be overlooked and these top barbell workouts will surely convince you to incorporate barbells into your training, if you don’t already. Let’s dive more into barbells and see what all this hype is about.
Benefits Of Barbell Training
Barbells are great for offering full body workouts to see enhanced growth and size, while also aiding in functional movements and working to improve range of motion, flexibility, and ultimately, more solid mobility. Mobility comes from both flexibility and stability, also referred to as strength, and is important for all sorts of athletic performance as you look to advance in your goals (1). Since barbells work to really improve mobility, barbell training has become a great way to get the edge up on all your competitors.
The benefits of barbell training include:
Versatility: With the ability to build both strength and cardio, barbells offer just the right amount of weight to work your muscles to increase mass and size, while also allowing more quicker movements to be performed without a serious overload.
Improve athletic performance: A great full body workout, any exercise performed with a barbell will work to promote better training and competitive performance. Barbells are perfect for building better mind muscle connection in efforts to work on technique and better muscular focus (2).
Convenient: Barbell training allows you to perform an entire workout by simply using one piece of equipment. Instead of constant changes to prolong your workout, barbell training can be quick and convenient, while also still very effective.
Promote better cognitive function: Barbell training, like most all training, can really work to boost your confidence and mood in knowing you are bettering yourself and seeing great gains (3). Other benefits like productivity and better sleeping habits also come from barbell training.
Top Barbell Workouts For Maximum Growth
Landmine Rainbow
The landmine rainbow is agreat core exercise to really fire up those abs and start to see that shredded physique. Through various twists and turns, you work your core by moving your arms in an arc while maintaining good form through your spine.
How to: Place one end of the barbell on the ground, preferably in a stand for added support. Hold the other end at around eye-level and twist the barbell with your arms, keeping your body as straight as possible. Alternate sides and perform for desired number of reps.
Zercher Squat
The Zercher squat may look similar to a front squat but the grip and bar placement are different, really working to target your core as well. It is important to stay as tall as possible to avoid any unwanted pain and injury.
How to: Place the bar in the pit of your elbow and maintain a solid core. With your feet spread slightly at around shoulder width apart, drive down into a squat, keeping a neutral spine. Push through your heels and return to the top.
Overhead Press
The overhead press is a mean shoulder workout to really round out your upper body. This will not only increase shoulder strength but also helps maintain proper muscular balance. This can be done seated or standing (4).
How to: Place your hands slightly more than shoulder width apart on the bar. With the bar at ear-level, drive it over your head, extending your arms. Gently lower back down and repeat for your desired number of reps.
How to: Using an overhand grip, place your hands at around shoulder width apart. With the bar close to your body, raise your elbows so they are parallel to the ground and the bar at about chin height. With a controlled motion, lower back down to the starting position.
Wrap Up
Barbell training is a great way to see awesome growth in your muscles while also aiding in functional movements to support any big lifts, complex exercises, or competitive performance. The perfect at home tool for training, barbells are convenient, versatile, and affordable, making this a much sought after piece of workout equipment. Check out barbells and the benefits they can offer you and really work to see that desired growth really come to life.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Haley, Jimmy. “The Importance of Flexibility and Mobility”. (source)
Lucero, Rhys AJ.; Fry, Andrew C.; LeRoux, Christopher D. (2019). “Relationships between barbell squat strength and weightlifting performance”. (source)
Cassilhas, Ricardo C.; Viana, Valter A. R.; Grassmann, Viviane; et al. (2007). “The Impact of Resistance Exercise on the Cognitive Function of the Elderly”. (source)
Former Olympia champion Dana Linn Bailey has not closed the door on a comeback to bodybuilding.
Dana Linn Baileyis a former Olympia champion that has not competed since 2019. She never announced her retirement, which means the potential of a comeback is always there. During a recent interview, Bailey discussed this potential along with her stance as a natural competitor.
Bailey won the 2011 Junior USA competition and earned her Pro Card. She became the first Women’s Physique athlete in the IFBB. In 2013, she won the inaugural Women’s Physique Olympia title. Bailey returned to defend her title the very next year but finished as the runner-up.
Bailey continues to train at a high level and has backed up her stance of being a steroid-free athlete. Recently, Bailey has been thinking about what a comeback might look like.
Dana Linn Bailey: “Maybe Just One More”
Dana Linn Bailey sat down for an interview with Muscular Developmentto discuss her future in bodybuilding.
“That’s why I’ve never said the retired word…I would love to see what I look like because I have, I’m going to be 40 in a couple of weeks. I’m an ’83 so I’m going to be 40. The kids on stage now are in their 20s. There’s a silly little thing in my head that’s like maybe just one more.”
Bailey continued to mention that she did not get contacted about the 2023 Masters Olympia. Even if she did, she would not have competed because she would need 30 weeks to “get her legs out” naturally.
“For me, I need like 30-something weeks to prep for a show…For me to get my legs out, yeah I need time. We can talk about the natural, not natural. I’ve been competing natural my entire life. So, for me to get my legs to come out, it takes like 25 weeks.”
Dana Linn Bailey Backs Up Natural Notion
The former Olympia champ prepares for shows in different ways because of her natty status. When she hears negativity about this, it has impacted her in the past.
“It used to affect me. I used to get really upset because I’m not lying. I’m just being honest. People would literally get hate me then throw me everywhere. I’m lying, I’m a fake natty, this and that. It used to really bother me.”
During her career as a natural athlete, Dana Linn Bailey has been able to train in her own way and build her physique to championship level. Without any gear, Bailey acknowledges that she will not look like some other competitors.
Sarah Villegas and Natalia Abraham Coelho are currently at the top of Women’s Physique.
“There’s no way I would look like that. I’m also very realistic with myself. I’m not crazy. I understand. There’s part of me that would just love to go up there and not freakin’ care and I would be the smallest. May not be the most shredded but I would love to see what I could do.”
There is no plan as of now for Dana Linn Bailey to return to the stage. If there is, the announcement could be made well in advance given the time she needs to prepare. Adding a former champion to the division would add even more excitement to Women’s Physique.
Victor Martinez shares his personal experience using SARMs, how it blurred his vision, and why he stopped after one month
Over the past two decades, Selective Androgen Receptor Modulators (aka SARMs), have grown in popularity in bodybuilding. They are often seen as an alternative to using steroids – possibly even avoiding certain side effects while gaining similar results. Victor Martinez tried utilizing SARMs during his bodybuilding career but ultimately did not enjoy the experience, side effects, and results. In our latest episode of the Generation Iron Podcast, Victor Martinez explains how using SARMs blurred his vision and made him feel “a year older” after one month of use.
Victor Martinez is not a doctor and cannot give detailed medical advice about the pros and cons and side effects of using SARMs. He has, however, used them personally for a period of time. Martinez may not be able to provide you with medical advice on using these relatively new substances – but he can tell you how he felt about them after use and the effects he experienced.
The new generation of bodybuilders have been turning to SARMs as a potential safer alternative to using steroids. Studies have shown that steroids can lead to a wide variety of side effects – some of which leading to serious long term health issues. SARMs, some hope, can provide benefits similar to steroids and other PEDs without the same kind of risk.
However, it should be noted that SARMs are in a state of flux at the moment. SARMs were first discovered in the late 90s – so there has not been an adequate amount of time to truly see the long term side effects they may cause. Also the substance, while technically legal “for research use only” and is illegal to sell or use for dietary or athletic use at this time.
This is ultimately a reason why Victor Martinez decided to end his use of SARMS. But he also experienced side effects that turned him off to these substances as well. Let’s jump into his personal experience below.
Disclaimer: Generation Iron team are not medical professionals and are not advising for or against the use of any performance enhancing drugs, rather stating the facts surrounding these substances.
Victor Martinez experienced blurred vision and other unpleasant side effects on SARMs
During our podcast conversation, Victor Martinez reveals that he tried using SARMs during his active years bodybuilding. He ultimately only use the substance for just over a month – as he was unhappy with the results and how they made him feel. Martinez believed that he would rather ultimately “use the real thing” – referring to anabolic steroids.
“Don’t care for it. Don’t like it. Why use SARMs when you can use the real deal? And obviously there are still side effects with the SARMS. One of them is blurry vision, equilibrium goes off. So why bother? The risk is not worth the rewards when it comes to SARMs… it was okay for one month. Then after that you start feeling weird. You start feeling the side effects way sooner than steroids. And that’s why I’m not a fan.”
– Victor Martinez
Producer Edwin Mejia Jr. questioned Martinez about this. He was under the impression that many athletes were using SARMs due to the fact that they don’t carry the same side effects as testosterone or anabolic steroids.
Victor Martinez admitted that he knows little scientifically about SARMs and also didn’t use it long enough to know the long term effects. He does know that the drug is so new – that there are not enough studies to adequately determine the long term affects of SARMs currently.
So ultimately it’s a risk and any athlete who uses them is driving blind. What Victor Martinez can comment on – is that he experienced short term side effects rather fast. These side effects were such that he wanted to stop using SARMs all together. He continued:
“I know blurry vision is one of them because that one month I was on it… I thought I aged a year in like a month. I mean that’s what it felt like. It was fast, you know? You did have that nice… that look, I was getting it. I was getting extreme pumps too but again main I didn’t like that friggin’ blur man.”
– Victor Martinez
Victor Martinez was most worried about the blurred vision. While he was still able to see, he was concerned of the longer term implications of the drug. He later stated that when it comes to your vision – anything that could even remotely risk to going blind is something he would rather avoid.
He admittedly wasn’t sure if the blurred vision would do any real permanent damage to his vision. By why would he risk waiting the long term to find out?
Victor Martinez details gaining 40 pounds of muscle in three months
While discussing SARMs, Victor Martinez reflects back on the previous story he shared about nearly dying from an IGF-1 injection. While that was a harrowing moment in his life – it was also a time where he accomplished an incredible feat of building 40 pounds of muscle in just three months.
While Martinez nearly threw off his contest prep (and his life) with a last minute IGF-1 shot, he spent the previous three months bouncing back into mass monster shape. He was 60 pounds lighter than he needed to be due to not training for over a year. What he found was some incredible muscle memory making his comeback in a very short amount of time.
“I remember I had lost like 60 pounds and then here I am… I am going to compete with Big Ramy. I just built like 40 pounds of muscle in three months. And again, that’s due to muscle memory, not training for a year and a half, so the rebound was fantastic… so the muscle memory is real”
– Victor Martinez
Victor Martinez emphasized that this was possible due to his long history of training. When you have not trained for quite some time, but have the muscle memory and history of consistent past training, it becomes much easier and quicker to build back muscle. He also went to Russia for his comeback training – which provided him with more focus and less distractions on the task at hand.
Victor Martinez and the GI crew go into much further detail about personal experiences using SARMs and also peptides. So make sure to watch the full episode of the Generation Iron Podcast above. Don’t forget to check back every Tuesday for new episodes only on the Generation Iron Fitness Network or wherever podcasts are downloaded.
Jo Lindner, also known as “Joesthetics” back workout consists of many rowing and pulldown variations.
The imaginary lat syndrome is a phenomenon in the bodybuilding world. It’s when bodybuilders think they have these huge lats, but in reality, they’re not that big. They’ll raise their arms and shoulders while flexing their biceps to make it look like they have massive muscles. But with Jo Lindner’s back workout, including cable pulldown variations, you can stop trying to fool people and build wingspread lats.
Jo Lindner was a 30-year-old German bodybuilder and fitness model with a large following on social media known as “Joesthetics“. He trained his body for about five years, and the results have been astonishing. Luckily for us and his fans, he regularly shares his routines and tips on doing them for best results.
The well-developed lats on this bodybuilder testify that whatever routine he uses works. So we were excited to see him put up some tips on his Instagram page. Here’s a look at the exercises he recommends and tips for building your lats.
Full Name: Jo Lindner
Weight
Height
Date of Birth
209 – 220 lbs
5’11”
01/14/1993
Profession
Era
Nationality
Bodybuilder, Fitness Model
2010s – till date
German
About Jo Lindner
Jo Linder is a bodybuilder, fitness model from Germany. Linder has become a social media influencer well-known for his fitness routines. Jo Linder also known as Joesthetics
is ripped with an aesthetic physique that often collaborates with Larry Wheels and many other influencers.
Jo Lindner Back Workout
According to Jo Lindner’s Instagram, his favorite lat builder is doing cable pulldowns using the lat pulldown machine. He believes in trying many variations of the lat pulldown to target your lats from as many angles as possible. He also advocates for changing your grip and discusses the best way to do bent over dumbbell rows to build your lats.
Besides looking great, your back improves other movements like bench presses, deadlifts, and squats. Having healthy lats also improves your physical stability and breathing. Here are the exercises Lindner posted.
Exercises
Straight Arm Pulldown
Half Kneeling Single Arm Lat Pulldown
Single Arm Cable Row
Single Arm Bent Over Dumbbell Row
Single Arm Lat Pulldown
Two Arm Single Kettlebell Bent Over Row
Straight Arm Pulldown
The straight arm pulldown is an isolation exercise done standing with a straight bar on a cable machine. This exercise enhances strength and majorly builds your latissimus dorsi and teres minor. It also stimulates your triceps because the long head of your triceps crosses your shoulder joint, which moves during the lat pulldown (1).
For this routine, Jo Lindner advocates performing as many variations as possible. You can do the wide grip pulldown, focusing more on your lats. The close grip variation of this movement is an effective middle back and triceps builder.
You can stand upright or lean over when doing a straight-arm cable pulldown. Leaning over, as Jo Lindner shows, gives you more stretch at the top but makes it hard to contract your lats at the bottom of the movement. He says, “There are so many variations of pulldown. Try all of them.”
Half Kneeling Single Arm Lat Pulldown
Bodybuilders also call this exercise the half-kneeling batwing pulldown, and when Jo Lindner does them, you can see why. It trains the lats, middle and low traps, and the rhomboids. You also get a nice stretch on your hip flexors when doing this exercise.
Single Arm Cabled Row
The single-arm high cabled row is a unilateral routine primarily targeting your upper and middle back. It’s a great way to build your lats, traps, rhomboids, and rear delts. This exercise also engages your core.
You can do this movement from a high-to-low angle or use the low pulley to do a low-to-high angle. Jo Lindner demonstrates the difference between how the back contracts when doing them and says doing both exercise variations is important.
“We have to have one exercise where we pull this way [from the top], and we have to have one exercise where we lean over and pull this way [from the bottom]. Do all of them for full back development.”
Single Arm Bent Over Dumbbell Row
The single arm bent over dumbbell row works on your lats, traps, rhomboids, core muscles, and posterior delts. Using a dumbbell allows you to support yourself when doing the rows, which puts less stress on your lower back. This research shows you can use unilateral free-weight rows to target your core muscles better than cable and machine rows (2).
Jo Lindner shows that to build the lats better, you have to keep your arms extended and your head up. He then says to let his hand hang and swing back. You’ll only use your biceps if you lift up and down in the same plane. “This is how you do rows, [don’t] use your biceps, use your lats to pull,” says Lindner.
Single Arm Lat Pulldown
While lat pulldowns are great exercises, they can make you emphasize the dominant side of your body. A single-arm lat pulldown trains one side at a time, helping you to spot and fix any muscle imbalances. It’s also better for activating your mind-muscle connection. Jo Lindner says the single-arm lat pulldown is a good isolation exercise.
Two-Arm Single Kettlebell Bent Over Row
Two-arm single kettlebell rows target your upper back and biceps. Unlike the supported one-arm dumbbell row, this exercise activates your core for stability. As a result, this routine also targets your abs. Doing bilateral versions of bent-over rows is better for your stability as it activates the erector spinae and multifidus to a greater extent. Jo Lindner’s tip for this one is to squeeze each rep to get a full contraction.
Andersen, V., Fimland, M. S., Wiik, E., Skoglund, A., & Saeterbakken, A. H. (2014). Effects of grip width on muscle strength and activation in the lat pull-down. Journal of strength and conditioning research, 28(4), 1135–1142. https://doi.org/10.1097/JSC.0000000000000232
Saeterbakken, A., Andersen, V., Brudeseth, A., Lund, H., & Fimland, M. S. (2015). The Effect of Performing Bi- and Unilateral Row Exercises on Core Muscle Activation. International journal of sports medicine, 36(11), 900–905. https://doi.org/10.1055/s-0034-1398646
Andrew Tate has been on house arrest while the investigation was happening.
Former kickboxer and current online influencer Andrew Tate, along with his brother Tristan and two Romanian citizens, has been indicted on charges of rape and human trafficking on Tuesday morning. BBC News reported the charges and that all parties have denied the allegations.
They have also been charged with setting up a criminal gang. Tate has been charged with raping one of the victims. There has been an investigation for abuses committed against seven women.
Tate was arrested in December while in Bucharest. Tate, along with his brother, remained in prison before being put under house arrest in March while the investigation was ongoing.
Vadim Ghirda/AP
Andrew Tate Awaits Trial On Wednesday
Andrew and Tristan Tate will appear in court in Bucharest at 11 A.M., 4 A.M. ET, on Wednesday morning. This is where a date will be set for trial and the court will discuss preventive measures or house arrest, according to Antena3 in Romania.
“The referral of the case to the Bucharest Court, the judge will set a hearing in which he will either communication the indictment to the defenders chosen by Andrew and Tristan Tate or set a deadline for communicating the indictment by post. At the same hearing, the judge will discuss whether a preventive measure against the defendants is necessary.”
The Tate brother’s media team: “we embrace the opportunity it presents to demonstrate their innocence and vindicate their reputation.”
“Our main objective will be to establish the truth and ensure a fair and impartial legal approach by presenting evidence and proof relevant to the case. The referral of the case for trial will allow us to present a comprehensive body of evidence, diligently gathered and prepared over time, which will undoubtedly be essential in exonerating the defendants.”
Andrew Tate is a former professional and champion kickboxer. He became known and controversial after being removed from the British version of Big Brother back in 2016. His social media rants became popular amongst men and have led to many bans in recent years.
Tate and his brother will await trail on Wednesday morning.
Build monster shoulders with the cable upright row.
Beefy shoulders and traps are a trademark of a solid V-taper. While most people want to build round and ripped shoulders, only a few lifters ever achieve the goal.
Bodybuilding is a game of illusions, and broad and thick shoulders can make your waist look smaller and tighter. However, building boulder shoulders is easier said than done.
Shoulders can be a tricky muscle group to train. Most deltoid exercises focus on one of the three heads of the shoulder and mainly work on improving muscle definition. However, the cable upright row is one of the few compound shoulder exercises that activate muscle groups across your shoulders and upper back and help build muscle mass and definition.
The cable upright row is a variation of the barbell upright row that utilizes the cable pulley machine to ensure constant tension on the target muscles throughout the exercise.
There are two main types of pulling exercises — horizontal and vertical. While both types of movements usually deal with building a thick and wide back, the cable upright row is a vertical pulling exercise that trains your shoulders.
The cable upright row is one of the few vertical pulling exercises where you pull the weight from in front of your thighs towards your shoulders. Generally, the back-focused vertical pulling exercises involve pulling an overhead bar towards your chest.
Notably, the cable upright row can be potentially dangerous for the shoulders, especially for people dealing with injuries. You need to perform the exercise with a perfect form to avoid injury and ensure you are not leaving gains on the table.
Muscles Worked
The cable upright row is a functional (multi-joint) movement and targets the following muscle groups:
1. Trapezius
Traps are the primary target muscle group of this exercise. They aid in pulling the barbell upwards towards your shoulders by employing a shrugging motion. Following a full range of motion while performing the lift will help achieve optimal trap recruitment and activation.
2. Deltoids
You will be engaging all three deltoid heads (anterior, medial, and posterior) while performing the cable upright row. If you do not feel tension in your delts and traps while doing the exercise, check your form or try using lighter weight.
3. Biceps
Your biceps are engaged in the first half of the movement. Additionally, you might be able to pause and contract your biceps at the top if you are using a relatively light weight. Biceps brachii and brachialis are the upper arm muscles recruited in the exercise.
4. Upper Back
While performing the cable upright row, you will be maintaining a rigid upright stance throughout the exercise. The movement involves pulling the weight up and back to keep it close to the body. Hence, the upper back contracts and is engaged in the lift.
5. Forearms
Grip strength is one of the most overlooked aspects of the cable upright row. If you do not have strong forearms, you’ll not be able to lift heavy. Furthermore, a weak grip will automatically force you into focusing all your attention on holding onto the bar and not letting it slip, deviating you from establishing a mind-muscle connection with the primary muscle group.
While secondary muscle groups like biceps and forearms might kick-in in the first half of the lift, your shoulders are solely responsible for the second half (from your waistline to your shoulders).
6. Core
You’ll be engaging your core while performing the cable upright row as it will help maintain an upright torso throughout the exercise. People with weaker cores usually swing back and forth to lift the weight towards their shoulders.
Benefits of Cable Upright Row
The cable upright row is an incredibly effective exercise to build your shoulder size and strength. Here are a few benefits of the compound lift:
1. Reduces Odds of an Injury
The cable upright row is a variation of the conventional barbell upright row. Using a cable while performing the lift removes some moving parts from the equation and puts less strain on your shoulders, elbows, and bicep tendons.
The cable upright row is a great exercise for people dealing with injuries and can be used for muscle rehab.
2. Builds Core Strength
You’ll feel your core engage the moment you assume the starting position. Your midriff will help you maintain posture throughout the exercise.
Pulling the weight upwards towards your shoulders while maintaining a still and upright torso requires stability in your abs, glutes, and lower back.
3. Unique Movement Pattern Builds Upper Body Strength
The upright row is one of the few exercises that require you to pull weight while keeping it close to your body. The unfamiliar movement pattern helps build strength and improves your muscle coordination.
Making the upright row a part of your exercise arsenal will make you stronger in other compound exercises like snatch, clean and press, clean and jerk, and power clean.
The upright row puts your shoulder joints through a full range of motion, strengthening them for functional activities. Performing the exercise regularly reduces the risk of shoulder injuries. [1]
Cable Upright Row Technique
Here is how to perform the cable upright row:
Attach a straight bar to a cable pulley set at the lowest setting possible.
Grab the handle with a shoulder-width pronated grip (palms facing inwards). Keep your shoulders tight and pinched back.
Assume the starting position by standing upright with a shoulder-width stance and holding the bar in front of your thighs.
Squeeze your core, glutes, and quads to maintain rigid legs for the duration of the set.
Maintain a neutral head and neck position throughout the exercise.
While leading with your elbows, pull the bar towards the ceiling while keeping it close to your body.
Pause and contract at the top of the movement.
Slowly return to the starting position.
To maintain constant tension on your muscles, make sure the weight does not rack at the bottom.
Make the most of the cable upright row with the following tips:
While performing the exercise, most lifters make the mistake of raising their elbows and hands higher than their shoulder level. Doing so takes off the tension from your shoulders and puts it on your arms. Additionally, it can cause impingement, which is a condition that reduces your shoulders’ range of motion.
The upright row can put unnecessary strain on your wrists if you hold the bar with an incorrect grip. Shoulder-width grip is recommended for wrist and shoulder safety. Furthermore, a wide grip also increases the activation of deltoid and trapezius muscles.
Make sure you are not using momentum by swinging back and forth while performing the lift. Doing so can strain your lower back and take the tension away from your shoulders.
Lifting heavier than you can handle can lead to injuries. The shoulder joint involves a very complex mechanism. Shoulder injuries can severely impact your exercise goals while also being slow to heal.
If the straight bar version of the upright row is harsh on your wrists or shoulders, you could experiment with a rope or V-handle bar attachment.
Your chin should remain tucked throughout the movement as if you were holding an egg under your chin.
Variations
Here are a few variations of the cable upright row that you can add to your exercise arsenal:
1. Dumbbell Upright Row
In this upright row variation, you will be using a pair of dumbbells instead of the cable pulley machine. Dumbbell upright rows require greater stabilizer and core recruitment as you need to balance both dumbbells as you pull them towards your shoulders.
2. Barbell Upright Row
The barbell upright row is arguably the most popular upright row variation. Grab a bar with a shoulder-width overhand grip and lift it while driving through your elbows.
3. Kettlebell Upright Row
The kettlebell upright row should be performed with a lighter weight as a close grip on this exercise can lead to shoulder impingement. Grab a kettlebell with both hands, and pull it towards your shoulders while keeping your arms close to your body.
Tip: If you are a beginner, you should opt for an upright row variation that allows you to maintain a wide grip.
4. Snatch-Grip Upright Row
The snatch-grip upright row is performed using a barbell. You will be grabbing the bar with a snatch grip (extremely wide). At the start of the exercise, your arms should be extended straight, and the bar should rest in your hip crease.
This is one of the riskiest upright row variations and should be done with utmost care. Make sure you are not using a jerking motion to lift the barbell towards your chin, as it can lead to a lower back and shoulder injury.
The exercise will help improve your snatch technique and isolate and strengthen the traps.
5. Single-Arm Upright Row
The single-arm upright row can either be performed with a dumbbell or kettlebell. Since it is a unilateral exercise, it can help fix muscle imbalances and improve conditioning and strength.
6. Resistance Band Upright Row
If you are a beginner, you cannot go wrong with the resistance band upright row. It is a low-risk upright row alternative that will prime you for the free-weight exercises.
Stand on a resistance band and hold the handles with an overhand grip. Your arms should be resting against your thighs at the starting position. Keep your hands shoulder-width apart throughout the exercise to reduce the chances of shoulder impingement.
Alternatives
People dealing with shoulder injuries can have a tough time performing the cable upright row. If you are one such individual, you can get similar benefits by adding the following alternatives to your training regimen:
1. Inverted Row
The inverted row is one of the most underrated bodyweight exercises. It works your core, hams, glutes, upper body, including traps, posterior delts, biceps, forearms, lats, and rhomboids.
Get under the bar and lie on the floor so that the bar is directly above your chest.
Reach up for the bar and grab it with a shoulder-wide overhand grip.
At the starting position, your arms should be fully extended, and your body should be suspended or just off the floor, with your heels being the only body part in contact with the floor.
Pull yourself towards the bar, leading with your chest.
Pause at the top and contract your lats and shoulder blades.
Slowly return to the starting position.
Repeat for reps.
2. Barbell Bent-Over Row
The traditional barbell row trains many of the same muscles but from different angles and to varying degrees. While an upright vertical row puts most of the tension on your shoulders, a bent-over vertical row focuses on your lats.
How to perform barbell bent-over row:
Get into the starting position by holding a barbell with a shoulder-wide overhand grip and hinging forward until your torso is roughly parallel with the floor.
While driving with your elbows, pull the barbell towards your abdomen.
The bar should be a few inches away from your belly button at the top. Pause and contract your lats and shoulder blades at this position.
Slowly return to the starting position.
Repeat for recommended reps.
3. Snatch Pull
The snatch pull is arguably the hardest exercise on the list. The exercise involves using power from the lower body to row the barbell upward.
How to perform snatch pull:
Stand with your feet hip-width apart.
Grab the barbell with a snatch grip.
Once the start position is set tight, push through your legs to lift the bar off the floor.
When the bar reaches your hip level, make strong hip contact and rapidly extend your hips and legs.
Pull your elbows up and back as your ankles, knees, and hips drive you to full extension.
Aim to lift the barbell to your chest but not any higher.
Slowly return to the starting position.
Repeat for reps.
Wrapping Up
The cable upright row is one of those exercises that look super easy but will smoke you by the time you are done with it. To make the most of the exercise, prioritize form over lifting heavy.
Using different variations of the exercise will ensure you do not hit a plateau and have something to look forward to in every workout. Best of luck!
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Trivisonno A, Laffan M, Giuliani H, et al. The influence of age on the recovery from worksite resistance exercise in career firefighters. Exp Gerontol. 2021;152:111467. doi:10.1016/j.exger.2021.111467
To the uninitiated, the very mention of fat makes them think of burgers smothered in cheese, greasy French fries, and oil slicked pizza, but those aren’t the essential fats we’re talking fats. To the bodybuilder, the word fat can just as easily translate to foods included in their diet that can bring about great results if utilized correctly. In this article, we will share the 5 essential fats you need for your diet and bodybuilding routine.
Fats can be your best friend if you choose the right ones. As we’ve mentioned before, there is a world of difference between the common way we use the word “fat” and dietary fats. With a stigma around fats for what they are and how they’re used, essential fats can provide energy and work for a host of benefits to aid in all things bodybuilding as you look to continue to work hard and shred.
You want to make sure that fats are not neglected in your diet for they help round out those macronutrients we all need. With the right balance of fats, protein, and carbs, you are well on your way to see those gains you want most. It just takes the right attention and proper care to best get those essential fats in your diet.
Let’s take a look at fat and see why essential fats, are, well, essential. We’ll talk the benefits of fats and which fats should absolutely be in your diet for what they can do for all areas of your gains.
Benefits Of Fats In Your Diet
The benefits of fat are undeniable and will make you reconsider if you don’t get enough in your body. Benefits of fats include:
Better energy: Fat can be converted into energy to give you that boost for your workout and everyday life to keep you moving more efficiently.
Enhance brain function: Fats increase the production and release of neurotransmitters to better support your brain function (1).
Increase nutrient absorption: An essential part of absorption, fats can ensure you get all those nutrients into your body to be used effectively (2).
Regulates body temperature and appetite: Fats can keep you full for longer and allow your body to find the right temperature to thrive at.
Protects organs and creates cells: Can provide a physical cushion for protection of our organs and has properties to create cells we need.
5 Essential Fats For Your Bodybuilding Diet
Let’s take a look at 5 essential fats for your bodybuilding diet that will absolutely help you with everything you need. By putting these into routine, you will better prepare yourself to handle all of those nutrient goals you seek.
Fish Oil
Filled with essential omega-3 fatty acids, fish oil is a great fat that any athlete should have in their dietary plan. Fish oil supplements can help prevent muscle breakdown, are great for joint health, and does wonders for brain functionality. It’s an anti-inflammatory gem and a fat you should absolutely consider (3). Check out our list of the Best Omega-3 Supplements for some awesome products that will seriously work wonders for you.
Avocados
This natural fat sourced food is great for a bodybuilder for a variety of reasons. If you wish to clean bulk, this food provides a high calorie count while at the same time offering monounsaturated fats that can prevent fat redistribution to the midsection (4). You can bulk up while at the same time keeping your abs ripped and shredded. Perfect to add to toast, eggs, or alongside a lean meat, this is a versatile and convenient fat food that is nothing but great for you.
The king of fish, Salmon is a great food for bodybuilders. The fish is filled with a variety of beneficial nutrients. It contains omega-3 fatty acids and also provides a great amount of protein. The omega-3 fatty acids prevent muscle protein breakdown while at the same time providing the protein needed to build muscle. Conducive to most diets, salmon is that go to fish for bodybuilders because it is easy to cook and tasty to eat. It goes well with a variety of other foods and is most certainly one of those to not take for granted.
Nuts
Nuts are a great fat to have in your diet plan. They help to maintain your blood sugar levels, which in turn transforms into energy and alertness. Walnuts in particular contain omega-3 fatty acids (can you see the trend yet), but others nuts like almonds, cashews, and peanuts, among many others, are just as great of options (5).
Along the lines of nuts are those nut butters which are nice sources of fat as well and give you an alternative to the traditional peanut butter. Nuts make for a great snacks through the day that can boost your energy levels. Moderation is key but they are versatile and convenient as well to get those fats into your body.
Olive Oil
Another oil that’s beneficial is olive oil, especially of the extra virgin variety. Olive oil is loaded with monounsaturated fats which is great for heart health and offers a healthy oil option (6). Not only that, but it also helps prevent muscle breakdown as well. Perfect for cooking or adding with something like balsamic for that salad dressing, olive oil is a great ingredient to have for a variety of things in your diet.
Wrap Up
We cannot take essential fats for granted in our bodies and by putting an emphasis on them, we can better tackle all of those important bodybuilding and dietary goals we need to most. With the right approach to nutrition, making sure we balance out our macronutrients is incredibly important. With the right essential fats in your diet, you will be well on your way to seeing only the best gains possible.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Marshall University Joan C. Edwards School of Medicine (2021). “Fat cells found to play a central role in cognitive decline and neurodegeneration”. (source)
Goodman, B. (2010). “Insights into digestion and absorption of major nutrients in humans”. (source)
Calder, P. (2017). “Omega-3 fatty acids and inflammatory processes: from molecules to man”. (source)
Duarte, P.; et al. (2016). “Avocado: Characteristics, health benefits and uses”. (source)
Ros, E. (2010). “Health Benefits of Nut Consumption”. (source)
Guasch-Ferre, M.; et al. (2014). “Olive oil intake and risk of cardiovascular disease and mortality in the PREDIMED Study”. (source)
