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Benefits Of MCT Oil For Mental & Physical Performance

By
Austin Letorney
-
MCT oil

You’ve probably heard of it, but what can MCT oil do for you?

With so many health supplements and diets fueling the health and wellness industry today, we may be overwhelmed with the options laid before us. It’s interesting to think about it like this, but with so many options, it may be harder to try a new supplement or diet because of the difficulty in choosing. Well, there is one product that is making waves and that is MCT oil. Packed with tons of benefits, this product can help with weight loss, energy endurance, and a host of other health benefits.

MCT oil has become a popular supplement for athletes and bodybuilders and its no wonder why. A healthy way to get good, solid fats without any processed additives or sugar is something everyone should consider. Getting over the idea that consuming fat is bad for you is one stigma needed to change because in moderation, and with the right kind of fat, it can really work to your overall benefit.

Let’s check out the best MCT oil on the market and see why people are buzzing. The ability to put it with any beverage and the health benefits along with it make this a serious contender for front row on your shelf. A great addition to a smoothie post-workout, or a cup of tea before bed, this versatile supplement can really be a friend to your health and wellness needs.

MCT oil

What Is MCT Oil?

MCT oil is a supplement derived from fat called medium-chain triglycerides which come from coconut or palm kernel oil. These are smaller than most other fats and can be absorbed quickly and used for energy much faster since they enter the bloodstream much quicker by going directly through the gut.

Used for a variety of reasons like weight loss, appetite control, extra energy, and inflammation, everyone can benefit from the uses of MCT oil. Very popular with the ketogenic diet, which is a low carb, high fat and protein diet, MCT oil can be versatile for whatever diet you may or may not be on (1).

MCT oil

Benefits Of MCT Oil

Promotes Weight Loss

MCT oil helps promote weight loss in a number of ways. By promoting fullness, consuming MCT oil has helped people eat less. Calories in equals calories out and this has really proved to be very beneficial for many to help stop them from snacking throughout the day. It does this by working to release two hormones that promote fullness, being peptide YY and leptide (2). It is also lower in calories than other oils so overtime, that can help with calorie reduction. Since MCT oil is absorbed into the blood stream quicker, it can be used as energy and not stored as fat for later.

Provide Energy Boost

MCTs can be used for immediate energy since they are absorbed very efficiently into your gut and then transferred to the liver without the need for bile to break it down. MCTs enter your cells and are used for immediate energy (3). They also work to use more fat for energy as opposed to carbs so you start to shed that unwanted body fat and see that desired physique come to life. Of course, increased energy from these fast absorbing fats will allow you to work harder and for longer in the gym, thus burning calories and seeing weight loss.

Improve Cognitive Function

MCTs become ketones, which are used for energy and can work to give your brain a boost as well as aid in focus. When it comes to brain fog, which is the degradation of functional cognitive ability that results for a number of reasons, MCT oil can help. Working to kill the negative effects which include general stress, depression, and a lack of motivation, your cognitive help can see a real boost with this supplement (4).

strong man

Lower Cholesterol & Blood Sugar

There may be benefits to protecting the heart by lowering cholesterol. Studies showed that consuming coconut oil reduced bad cholesterol and increased good cholesterol when dealing with a quality diet and workout routine (5). It also helps with improving blood sugar levels and working to manage it, especially those with insulin sensitivity.

Reduces Lactate Build-Up

When lactate build-up strikes and starts to hurt our performance, we suffer from a decrease in blood flow which is where our limit is reached. Taking MCT oil before a workout may help decrease levels so you work out longer and harder (6). With improved workouts, you can then burn more calories and enhance your athletic performance without unwanted pain or lactate build-up getting in the way.

Supports Gut Health

Good fats help your gut when it comes to absorbing vitamins and minerals as efficiently as possible. This helps your gut digest nutrients in order to improve digestive performance but also ensure you get vital nutrients from any supplement you take (7). If you take a multivitamin, a healthy gut will allow for every single vitamin and mineral to hit your body and aid in your absolute overall health.

The Best MCT Supplement

Performance Lab MCT

Performance Lab MCT

Performance Lab MCT is what you need to supercharge daily performance with a fast-acting oil-based energy supplement for your mind and body.
Shop Performance Lab

Performance Lab MCT Energy Oil is great if you are looking for a fast-acting oil-based energy supplement that can help your mind-body vitality and metabolic performance. Performance Lab MCT offers clean, convenient oil-based energy sourced from 100% organic non-GMO coconuts.

You also do not have to worry about the flavor, as Performance Lab MCT is neutrally flavored to enhance coffee, shakes, sauces, dressings, and soups.

It also is cold-extracted with hexane-free technology and triple-distilled for purity.

Price: $39.00

Wrap Up

MCT oil is a one of those products that everyone is raving about. Whether on a ketogenic diet or not, this product is great for anyone looking to get a healthy dose of good fats into their body to help with all their macronutrient needs in the best way possible. Getting over the fear of consuming fats is important as we seek to better ourselves and our overall health and wellness and taking a supplement like MCT oil can really do just that. With the ability to increase energy, aid in weight loss, manage blood sugar levels and cholesterol, and assist with cognitive function, this versatile and healthy product is sure to help you see the gains you want to see. Try MCT oil today and see what it can do for you.

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

  1. Harvard T. H. Chan School of Public Health. “Coconut Oil”. (source)
  2. St-Onge, Marie-Pierre; Mayrsohn, Brian; O’Keeffe, Majella; Kissileff, Harry R.; Choudhury, Arindam Roy; Laferrere, Blandine (2014). “Impact of medium and long chain triglycerides consumption on appetite and food intake in overweight men”. (source)
  3. Schonfeld, Peter; Wojtczak, Lech (2016). “Short- and medium-chain fatty acids in energy metabolism: the cellular perspective”. (source)
  4. Croteau, Etienne; Castellano, Christian-Alexandre; Richard, Marie Anne; Foriter, Melanie; Nugent, Scott; Lepage, Martin; Duchesne, Simon; Whittingstall, Kevin; Turcotte, Eric E.; Bocti, Christian; Fulop, Tamas; Cunnane, Stephen C. (2018). “Ketogenic Medium Chain Triglycerides Increase Brain Energy Metabolism in Alzheimer’s Disease”. (source)
  5. Assuncao, Monica L.; Ferreira, Haroldo S.; dos Santos, Aldenir F.; Cabral Jr., Cyro R.; Florencio, Telma M. M. T. (2009). “Effects of dietary coconut oil on the biochemical and anthropometic profiles of women presenting abdominal obesity”. (source)
  6. Nosaka, Naohisa; Suzuki, Yoshie; Nagatoishi, Akira; Kasao, Michio; Wu, Jian; Taguchi, Motoko (2009). “Effect of ingestion of medium-chain triacylglycerols on moderate- and high-intensity exercise in recreational athletes”. (source)
  7. Shah, Neha D.; Limketkai, Berkeley N. (2017). “The Use of Medium-Chain Triglycerides in Gastrointestinal Disorders”. (source)

Michal Krizo’s Ultimate Bulking Diet & Supplement Plan for Muscle Gains

By
Terry Ramos
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michal krizo bulking diet

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.

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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A post shared by Marco (@marco_teatini)

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

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 

Meal 5

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

Multivitamins For Working Out- What Should You Buy?

By
Austin Letorney
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vitamin supplements and diet

For those who work out, what is the best multivitamin to buy?

When you train hard to gain muscle, you also need to pay attention to muscle recovery, which means providing your body with everything it needs to keep improving, from proper macronutrients all the way to micronutrients. The way to get all of the necessary micronutrients being multivitamins. Not only will this help you to keep seeing new gains in the gym, but it will also contribute to your overall health and well-being.

Regardless of whether you’re an advanced bodybuilder or new to the game, nutrition is the most important thing, it is something you cannot overlook. Many people will go to the gym, train hard, and then think that the work is done. Bodybuilding happens at the gym, in the kitchen, and in the supplements you consume.

Ideally, you would like to get all of the vitamins you need from the food you eat, but unfortunately, that just isn’t possible. As someone who spends a lot of time working out, your body requires a large amount of both macronutrients and micronutrients to reach its peak performance, which is why supplementation is such a big part of the lifestyle.

multivitamins

The Role Of Bodybuilding Vitamins

Bodybuilders spend hours in the gym training and are required to follow strict diets. A high amount of protein boosts your amino acid levels, which is necessary to put on muscle. However, it is not sufficient to consume a lot of protein if you fail to get all the micronutrients you need. Deficiency can impact your body in many ways, which will hinder your performance, slow your recovery, and limit your body’s ability to build muscle.

Vitamins help to fight inflammation, promote a healthy immune system (1), increase mental clarity and focus, and aid your body in the growth and repair of muscles. What a good multivitamin will do is offer the best chance at receiving all of those vitamins and minerals you may miss from whole foods. What you get is the ability to maximize training, performance, and your overall health.

When Is The Best Time To Take Multivitamins?

There isn’t necessarily one “best time” to take multivitamins, but most people take them in them morning with breakfast. Taking with food will not upset your stomach and taking it in the morning allows you to stay on a decent routine. For those who may struggle with pills, consider a chewable or gummy vitamin, as well as a powder, so you can get all these nutrients no problem.

multivitamins

What Multivitamin Should You Buy?

Not all multivitamins are created equally, and there certainly are plenty on the market to choose from. Many of them are under dosed, so the effects just won’t be what you are looking for. Then on the flip side, too much of a vitamin can be just as harmful as a deficiency. Therefore, you need to make sure that you are consuming a quality product containing exactly what you need when you supplement with a multivitamin.

That is why we recommend Nutricost Multivitamin, which has been specifically designed for people who spend the time in the gym training hard, and want to reach their peak performance.

Nutricost Multivitamin

Nutricost Multivitamin

Nutricost Multivitamin

Packed with plenty of vitamins and minerals, as well as probiotics to help make sure you are as healthy as can be.
Shop Nutricost

Nutricost Multivitamin is packed with highly absorbable vitamins and minerals, meaning you can take them in and put them to the best use. These micronutrients almost guarantee that your body recognizes these vitamins and minerals as actual ‘nutrients from food’ instead of as synthetic supplements, making them easier to put to use..

Nutricost Multivitamin is the highest quality multivitamin that we’ve seen on the market and could be essential for bodybuilders and gym-goers to help fill any nutritional gaps left in their diet. It has also made it to the top of our list for the best multivitamins for men.

Benefits Of Nutricost Multivitamin

As a bodybuilder, you need to consume nutrients that will enable you to perform your best and continue to build muscle. To make sure that you are giving your body what it needs, you should be taking a multivitamin that has been designed specifically for bodybuilders.

Nutricost Multivitamin has been scientifically researched and clinically dosed to provide bodybuilders with exactly what they need. It contains over 22 vitamins and minerals, as well as herbal blends designed to improve your immune system, balance your anabolic hormones, and enable your body to recover faster. Not to mention, it contains probiotics to aid in gut health.

But remember a multivitamin cannot make up for a poor diet. As a bodybuilder, you need to make sure you are eating right as well as supplementing. Knowing which foods can better prepare you for all those gains will prove to be worthwhile as you seek to improve your diet.

How Nutricost Multivitamin Can Benefit You

We like Nutricost Multivitamin because the ingredients are not trademarked, which means that they are fully transparent. This allows us to see exactly what goes into it and what benefits you should expect to see with daily use.

Faster Muscle Growth

Nutricost Multivitamin is jam-packed with ingredients that aid muscle growth.

  • Firstly, your body requires Vitamin A to grow and repair bodily tissues, including muscle tissue.
  • Your body also needs Zinc to make proteins and DNA.
  • Vitamin D has also been proven to increase muscle strength and reduce injury (2).
  • Molybdenum aids enzymes that are the building blocks of muscle.
  • Manganese further promotes muscle growth.

Quicker Recovery

  • Vitamin A, Vitamin E, Vitamin C, Selenium, and Manganese are powerful antioxidants that reduce oxidative stress and inflammation (3).
  • At the same time, B vitamins transport oxygen to your muscles, increasing hypertrophy.

All of this works to recover your muscles quickly and efficiently.

More Energy and Better Wellbeing

  • B vitamins are a well-known mood enhancer that brings increased focus and mental clarity (4).
  • Vitamin C is also a mood booster that provides you with more energy.
  • Chromium improves mental clarity and limits brain fog.
  • Magnesium calms anxiety.
  • The Antioxidant Fruit & Energy Blend is designed to boost energy, wellness, and focus further.

Balanced Hormones

  • Vitamin D increases testosterone levels in your body (5).
  • Vitamin C helps to keep your hormones balanced.
  • The Male Support Blend also contains ingredients designed to increase testosterone, boost male vitality, and protect cells in your testes from damage.

antioxidants

Improved Mind-Body Connection

Strong Bones

  • Vitamin D and Calcium work together to keep your bones strong and healthy, which is essential to support your muscles.

Improved Immune System

  • Nutricost Multivitamin is designed to keep your immune system healthy, even when you are training hard.
  • Zinc also helps to fight off foreign invaders to your immune system.

Improved Cardiovascular Health

  • Copper is integral for your red blood cells to function correctly, which improves cardiovascular health (6).
  • While Chromium helps to balance your blood sugar levels, which promotes healthy fat loss when you are trying to cut down.

For more great multivitamins, check out our list of the Best Multivitamin Supplements!

Wrap Up

As a bodybuilder, you need to ensure that your body has all the nutrients it requires to function properly. Otherwise, you will always be restricted by deficiencies. However, not all multivitamins are created equal, and you need to make sure that you are taking a quality supplement that has been well researched and clinically dosed. That is what you get with Nutricost Multivitamin. The benefits you should expect to see are quicker recovery periods, a more robust immune system, improved focus, balanced hormones, and even faster muscle building for only the best gains.

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 Envato

References

  1. Oregon State University (2020). “Multivitamin, mineral supplement linked to less-severe, shorter-lasting illness symptoms”. (source)
  2. Chiang, C.; et al. (2017). “Effects of Vitamin D Supplementation on Muscle Strength in Athletes: A Systematic Review”. (source)
  3. National Center for Complementary and Integrative Health. “Antioxidants: In Depth”. (source)
  4. Kennedy, D. (2016). “B Vitamins and the Brain: Mechanisms, Dose and Efficacy- A Review”. (source)
  5. Pilz, S.; et al. (2011). “Effect of vitamin D supplementation on testosterone levels in men”. (source)
  6. Rock, E.; et al. (2000). “The effect of copper supplementation on red blood cell oxidizability and plasma antioxidants in middle-aged healthy volunteers”. (source)

Miranda Cohen Profile & Stats

By
Dylan Wolf
-
miranda cohen profile
Screenshot

The biography, life, and accomplishments of Miranda Cohen

Miranda Cohen is a rising name in the fitness industry, known primarily as an American TikTok personality, Instagram Influencer, entrepreneur, and fineness personality. Miranda was born on the 21st of March 1996, and she has become a top name amongst the fastest growing fitness personalities currently. She has sculpted a remarkable physique that has captured the attention of her over a million followers on TikTok as well as on her Instagram.

Below is a complete breakdown of Miranda Cohen’s profile, stats, biography, training and diet regimens.

Full Name: Miranda Cohen (Internet Personality)
Weight Height Date Of Birth
140-145 lbs 5’6″ 3/21/1996
Division Era Nationality
None 2020s American

 

Miranda Cohen Biography

miranda cohen
Screenshot

As stated above, Miranda Cohen was born on March 21st, 1996 in the United States. Throughout her high school years she caddied for business people on the golf course, soaking up every bit of knowledge she could. After graduation from high school in her town, attended Western Michigan University for bachelor in nutrition. She even picked up dance and mastered some different styles such as ballet, hip-hop, jazz, tap, and lyrical routine. Miranda dedicated herself fully to these different interests, and officially joined the dance team, and found someone who shared a mindset similar to her.

This person mentored her, teaching her that self doubt and criticism is for the faint of heart and only stifles personal growth, and from there Miranda began to train her body and find every possible way to be her best self.

It just so happened Miranda was working with her mother one summer when her mother told her that she needed to start her own business, and she was right. When Miranda returned to college that next semester, she combined her passion and the potential for training and with her friend and mentor, Lucas, “Miranda Dream Fit” was born.

Since then, Miranda has become a guiding force in the fitness industry, allowing for people to follow her workouts and take her advice.

Miranda Cohen Height

Miranda Cohen stands at 5 feet 6 inches (167.64cm) tall, which is more than the average height of women in USA. Sometimes when people are taller, they will have a harder time packing on muscle mass, but Miranda has not had trouble with this, and has sculpted quite the physique.

Miranda Cohen Workout Routine

Miranda Cohen Upper Body
Image courtesy of Instagram (mirandacohenfit)

Miranda Cohen follows an upper/lower workout split. Let’s take a look at each.

Upper Body

Miranda Cohen’s upper body workout:

Exercise Sets  Reps
Dumbbell Shoulder Press 3 10
Pendlay Row 3 8/6/failure
Chest Supported Lat Pulldown 3 8/6/failure
Cable Lateral Raise 3 6-8
Dumbbell Bicep Curl 3 8-10
Dumbbell Tricep Extension 3 10

Lower Body 

Miranda Cohen’s lower body workout:

Exercise Sets Reps
Single Leg Dumbbell RDL 4 8 per leg
Dumbbell Step Ups 4 8 per leg
Leg Extensions 3 8
Adductor Machine 3 8
Seated Calf Raise 6 8

Nutrition

Miranda Cohen is very particular and precise when it comes to her diet, as she wants to craft the perfect physique. She makes sure to get the correct amount of macronutrients, especially when she is cutting weight. She will assess what her body may need so she can make those small changes to achieve her overall goal.

She also uses daily supplements to help enhance recovery and further her progress in the gym. Some supplements that Miranda Cohen may use include Whey Protein, Creatine, BCAA and Super Greens support. 

During the “bulking season“, it is assumed that Miranda Cohen’s attitude is a bit more relaxed when it comes to her diet. Now, she does not go full blown bulk mode like some bodybuilders do, as she is not preparing to pack on the pounds like she would for the Mr. Olympia. However, she does try to put on some muscle mass, and in order to do so Miranda increases her caloric intake, but still stays away from junk foods and too many cheat meals to avoid the excess body fat.

Miranda Cohen’s Career

miranda cohen workout
Image courtesy of Instagram (mirandacohenfit)

Before she had become the fitness star that she is today, popping up on everyone’s screen, Miranda Cohen worked long and hard to get to this position. Miranda has been interested in fitness since her college days in duo with her friend Lucas, who was her mentor. She never gave up when it came to fitness, and this has helped her to climb to this mountain of fitness and popularity.

She got her personal trainer certificate from International Sports Science Association (ISSA) in the year 2017 and started her social media career by creating her own MirandaCohenfit TikTok account a few years before. She got in at the right time, when the App was going pretty viral and people were stuck at home with nothing better to do than scroll. Miranda was sharing fitness content such as workout routines and motivation videos, which started blowing up.

She along with Lucas produced some high-quality videos, which certainly helped her content go viral and earn millions of likes. She has well over a million followers on TikTok alone currently.

Miranda also has started to share photos on Instagram, where her followers bloomed substantially. She only had 200k followers in second half of 2022 and now her followers touch the milestone of whopping 6.4 million.

Personal Life and Wrap Up

Many fans of this famous TikToker and talented fitness star are curious to know whether she has a boyfriend or if she is single. While her relationship status is mostly unknown, it is assumed that she is currently single and has no romantic relationship with anybody. It is completely possible that she was in a romantic relationship with someone, but she hasn’t chosen to reveal any such thing publicly, which is completely her choice.

Miranda Cohen also from Christian family. Similar to her relationship status, Miranda has shared basically no information about her family on internet so far, but if she does this article will be updated soon.

Overall, Miranda Cohen is someone who is seen as more of a “real” influencer, as she sticks to sharing workout routines and advice. While she keeps much of her personal life private, many of her followers see her as someone who is open when it comes to how she built her physique and her mindset.

What do you think of Miranda Cohen?

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

Derek Lunsford Shares Latest Update Ahead Of 2024 Pittsburgh Pro

By
Greg Patuto
-
Derek Lunsford Instagram

Derek Lunsford is back in the U.S. and preparing for the Pittsburgh Pro.

Derek Lunsford is back in the United States and preparing for his guest posing appearance during the 2024 Pittsburgh Pro. The full guest posing lineup is in place and Lunsford will headline another loaded group. On Tuesday, Lunsford shared his latest physique update ahead of his appearance.

Last year, Lunsford jumped Choopan at the 2023 Olympia to win his first title. Choopan was not satisfied with the result and quickly went back to work. He was able to win both the Arnold Classic and Arnold Classic UK. Despite already being qualified in 2024, Choopan took the stage hoping to show improvements.

This is expected to be the duo at the top of the scorecard once again this year. During the Pittsburgh Pro, there will be a preview for what to expect come the Olympia.

“Back in the states 🇺🇸 after a great weekend @fiboofficial 🇩🇪
Ready to crank it up another notch.
@npcifbbpropittsburgh is just a few weeks away.”

Derek Lunsford spent time in Germany over the weekend at Fibo Official, along with the likes of Jay Cutler and William Bonac. Some elite figures in bodybuilding were present at the fitness event to interact with fans and seek about the current happenings. Now, Lunsford is back in the gym preparing to reach his goals.

Derek Lunsford recently opened up about his battle with depression.
Derek Lunsford Instagram

2024 Pittsburgh Pro Guest Posers

There will be a total of six guest posers scheduled to be at the event. Chris Bumstead is also slated to make a special appearance but will not be posing:

Lunsford pulled off an incredible victory during the 2021 Olympia when he defeated Shaun Clarida for the Men’s 212 title. Following the show, he put on an incredible amount of muscle and showed it off as a guest poser during the Pittsburgh Pro. It was clear that he would be unable to get back down to compete in 212 but that was the plan all along.

Derek Lunsford is one of the elite competitors headlining the group in Pittsburgh come May. He is back in the gym preparing to put together his all-time greatest physique ahead of the 2024 Olympia.

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

Steve Weinberger Breaks Down Judging In Bodybuilding: “99.9% Of The Time, They Get It Right”

By
Greg Patuto
-
Overcome Podcast

Steve Weinberger discussed some unknowns about the state of judging in bodybuilding.

Head judge Steve Weinberger knows a thing or two about how scores get handed out in the sport of bodybuilding. Each year, Weinberger is present to help lead the biggest shows of the year. During a recent interview, he washable to discuss judging in bodybuilding, which has been criticized over the last few years.

During the 2023 Olympia, many were unhappy following the event with the outcome that saw Derek Lunsford defeat Hadi Choopan. This can happen at any show due to the overall emotion. In the end, if information is reviewed, Weinberger believes that you will find judging is correct more often than not.

“For the most part, 99.9% of the time, they get it right.

There are contests that were close and I could have seen it go either way but I mean, for the most part, the judges get it right. The right person wins and you know there’s always comments of this guy could have won and that guy could have won but when you sit down and look at the pictures and see what happened, they get it right.”

 

View this post on Instagram

 

A post shared by Derek Lunsford (@dereklunsford_)

Steve Weinberger Backs Up Judging

At all IFBB Pro League shows, there are the highest quality of judges present to help determine winners. The only difference is the amount of judges there. Steve Weinberger explains how the number can vary from three judges all the way up to 11 at competitions like the Olympia.

“There are times where judges see it different but remember, depending on how many judges there are, there’s either two highs or two lows that get kicked out. Someone could have had two ones or four ones and got kicked out.”

Overall, the quality of judging in the IFBB Pro League has been described as exceptional by Weinberger. This is because they are present at every show. The overall consistency is important when building a product. For bodybuilding, all shows, even small and local, feature some of the best judges in the sport.

“Our judges are very good. They are all very good and they have been judging for a long time. There really are no bad judges. Not on a Pro level. Even at a local show, we have good judges.”

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

Lil Wayne Shares Personal Secret To His Health Without Working Out: “I Haven’t Had Fast Food In Over 15 Years”

By
Greg Patuto
-
Lil Wayne Instagram

Lil Wayne has found his own secrets to health without ever going to the gym.

Rapper Lil Wayne has found different secrets in the hip-hop game over the years that have helped him get to where he is today. There are many secrets that help people in different ways, no matter what area it is in. Apparently, Lil Wayne has found his personal method that keeps his health in good standing without ever hitting the gym or working out.

The popular method of building a healthier image is to hit the gym and create a strict diet plan. For the rapper, he decided to cut out the gym years ago but has kept his diet consistent.

Lil Wayne, who’s real name is Dwayne Carter Jr., spoke with Bars By Culture on Instagram and shared his secrets to health.

“I don’t workout, I don’t do no push-ups, none of that. I ain’t lifting weights. Literally none of that.”

Wayne gave credit to his personal chef for keeping his health in check.

 

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Lil Wayne: “I Don’t Eat Healthy”

Lil Wayne is an extremely successful rapper and has become known as one of the all-time greats. It is not surprising that he has a personal chef but it is impressive to hear about his consistency and dedication to eating what his chef prepares each day.

“I have a personal chef. They not making nothing healthy. I don’t eat healthy, I don’t have a certain day where I eat something, none of that, I just make sure that I eat my chef’s food every single day…They make sure that vegetables are included in every meal. No matter what I choose to eat every night , they make sure vegetables are included in there.”

 

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Method Man is a Grammy-winning artist who is best known for his work with Wu-Tang Clan. Along with his passion for music, he has also developed a love for fitness that he has shown off in the gym over the last few years.

50 Cent is another superstar that has significantly changed his physique in recent months. After dropping over 40 pounds, there were rumors circulating that the superstar was using Ozempic to cut the extra weight. He denied the rumors and shared that he was working out for multiple hours a day and added extra cardio into his routine.

For Lil Wayne, this has not been necessary in his daily routine. What he has done is eliminate fast food complete.

“So what that means is I haven’t had a McDonald’s fry, fast food, a chicken nugget, none of that in over 15 years. Simply, that right there, that’s healthy. I don’t have a regimen.”

It is always interesting to see how different people find ways to keep themselves in shape. For Wayne, his health has been maintained by eliminating fast food and relying on the work of his personal chef.

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

Olympia Champs Unite: Chris Bumstead & Ryan Terry Hit the Reverse Fly Machine Together

By
Terry Ramos
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chris bumstead and ryan terry shoulder workout
Images via Instagram @cbum and @ryanjterry

The reigning Olympia champs are preparing to defend their titles together. 

Chris Bumstead is a towering figure in bodybuilding. Beginning in 2020, he clinched the Olympia Classic Physique title for five consecutive years. He’s also a highlighted athlete in our documentary Generation Iron 3, which showcases his remarkable journey and achievements.

Full Name: Chris Bumstead (CBum)
Weight Height Date of Birth
230 – 264 lbs 6’1 2/2/1995
Division Era Nationality
Classic Physique 2010s – Till Date Canadian

 

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A post shared by Chris Bumstead (@cbum)

Chris Bumstead recently collaborated with Ryan Terry to perform impactful shoulder workouts. Terry, the reigning champion in the Olympia Men’s Physique category, is renowned for his unwavering commitment and dedication. After competing in the Olympia eight times, he achieved his long-awaited victory last year.

Full Name: Ryan Terry
Weight Height Date of Birth
195 – 216 lbs 5’10” 11/17/1998
Division Era Nationality
Men’s Physique 2010s – Till Date British

 

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A post shared by Ryan Terry 🇬🇧 (@ryanjterry)

During the off-season, renowned professional bodybuilders hit the gym to demonstrate how to execute effective shoulder workouts while enjoying the process. Both athletes, having competed in the industry for a similar duration, shared plenty of jokes, engaged in lively conversations, and took social calls. Despite the relaxed atmosphere, these professionals accomplished their goals and looked great. Explore their routines below.

Chris Bumstead’s & Ryan Terry’s Shoulder Workout

Chris Bumstead and Ryan Terry spent this workout trading tips and discussing winning at the Olympia. Terry shares how he changed his training philosophies for better results during the 2023 off-season. Whatever he did worked because it took him from seventh place in the previous Olympia to winning. Below are their exercises.  

Exercises
Warm-up: Dumbell Lateral Raise & Single-Arm Cable Row
Dumbbell Lateral Raise
Machine Shoulder Press
Reverse Fly Machine
Dumbbell Front Raise

Warm-up: Dumbbell Lateral Raise & Single Arm Cable Row 

CBum starts the warm-up session with a pair of dumbbells, during which he does a few reps. Bumstead insists there isn’t enough time and prompts Terry to grab a set of dumbbells to run through the warm-ups. This study shows that warm-up exercises are essential for an athlete’s performance, confidence, and stability during exercises (1).

Bumstead immediately goes to the arm cable row machine for another set of warm-ups. As he does this, he discusses the feeling of winning an Olympia title with Terry. Terry’s excited and agrees that being called champ is nice.

Dumbbell Lateral Raise

Ryan Terry suggests starting the working sets with dumbbell lateral raises. He also insists that CBum go first. CBum states he likes doing 8-12 reps for this routine. While doing the dumbbell lateral raises, Bumstead performed isometric holds for about 1-second and 4-second controlled negatives. 

Performing isometric holds when exercising helps increase muscle hypertrophy and improves muscular strength (2). Chris Bumstead also explains how doing these holds helps with strength training so he doesn’t hurt himself. Terry explains that he focuses on training with light weights and a lot of control, stating: 

“Training changed last year, so two things, one, obviously, I was doing my back, but I was hitting like… I was training with super heavyweight. I was hitting like a normal lat spread like, you know, upright, when I saw Steven, why are you doing it like that? I was like, I’ve done that for the last ten years. Is that what you’re meant to do, and he just like pinched my lower back, put my chest up, and he went see? Straight away, yeah, exactly that little movement.”

Terry performs some dumbbell lateral raises, adding some isometrics to his movement. They also talk about their work to win titles and how it has changed their lives. Bumstead concludes the dumbbell lateral raises, and they move to the next exercise.

Machine Shoulder Press

CBum and Terry head for the machine shoulder press next during this workout. They start using progressive weights with a couple of sets on an iso-lateral shoulder press machine. Terry spotted CBum and kept encouraging him until he finished his reps.

Terry went next and sarcastically thanked Bumstead for spotting him. They then do two drop sets to complete their sets until they hit muscle failure. This study shows that training to failure can promote, strengthen, and activate muscles, increasing athletes’ muscle growth (3).

Reverse Fly Machine 

Ryan Terry hops on the incline bench to perform the reverse fly machine for several reps. Towards the end, he changes his tempo, making movements quicker and alternating your tempo while training, which is a great way to shock your muscles. 

Next, CBum takes on the reverse fly machine and does his reps with a slower approach. Controlling your reps is an effective way to put extra tension, encouraging more muscle hypertrophy. The incline position both men adopt during this exercise also limits the possibility of momentum, ensuring that they keep to form.

Dumbbell Front Raise

Finally, Terry and Bumstead conclude their shoulder workouts with the dumbbell front raise to round out their anterior delts. Ryan Terry starts by grabbing the dumbbell for a couple of reps. He does a front raise, then switches to a complex mix of front and alternating raises. Chris Bumstead also does the same before they both close the session.

Follow us on Instagram, Facebook, and Twitter for more pro bodybuilder workout breakdowns! 

References

  1. Park, H. K., Jung, M. K., Park, E., Lee, C. Y., Jee, Y. S., Eun, D., Cha, J. Y., & Yoo, J. (2018). The effect of warm-ups with stretching on the isokinetic moments of collegiate men. Journal of exercise rehabilitation, 14(1), 78–82. https://doi.org/10.12965/jer.1835210.605
  2. Oranchuk, D. J., Storey, A. G., Nelson, A. R., & Cronin, J. B. (2019). Isometric training and long-term adaptations: Effects of muscle length, intensity, and intent: A systematic review. Scandinavian journal of medicine & science in sports, 29(4), 484–503. https://doi.org/10.1111/sms.13375
  3. Santanielo, N., Nóbrega, S. R., Scarpelli, M. C., Alvarez, I. F., Otoboni, G. B., Pintanel, L., & Libardi, C. A. (2020). Effect of resistance training to muscle failure vs non-failure on strength, hypertrophy and muscle architecture in trained individuals. Biology of sport, 37(4), 333–341. https://doi.org/10.5114/biolsport.2020.96317

More YoungLA Athletes Exposed? | GI Podcast

By
Derek Dufour
-

Should there be accountability for sponsored athletes that dangerously glorify steroids on social media?

In the latest episode of the Generation Iron Podcast, hosts Victor Martinez, Ehsan Farahi, Edwin Mejia Jr., and Vlad Yudin discuss the recent YoungLA sponsored athlete scandal – and expose other athletes in the brand’s stable who have dangerously glorified steroid use on social media. Should there be further accountability? At what point is the brand responsible for sponsored athlete actions?

In the ever-evolving age of social media, brands are constantly trying to find the best ways to tap into youth culture. With Gen Z and younger being born into a world of internet and social media – brands have taken to sponsoring younger athletes who have already built a sizable online following.

This a world different than the kind of social media fame and content that the previous generations were successful at. The era of TikTok perpetually online personalities has reached a new peak. Any brand that can genuinely tap that without seeming out of touch can find a lot leverage towards revenue.

However, this seems to also lead to higher risks. What happens when a sponsored athlete flippantly posts something that is bad for the brand? With young influencers constantly seeking any possible way to go viral – what kind of controversies can they bring to brands they represent?

This is the core topic discussed in this week’s GI podcast after the recent news of a YoungLA sponsored athlete going viral for abusing a cat – eventually getting let go by the brand. But is this just the tip of the iceberg? Let’s dive in!

Brand Accountability: Unveiling YoungLA’s Scandals and Ethical Dilemmas

The podcast took a critical turn as it dissected the controversies engulfing sportswear brand YoungLA. In particular, the hosts addressed the disturbing behavior of certain sponsored athletes, including instances of animal abuse and open advocacy for steroid use.

A few weeks ago, headlines went viral with news of a YoungLA sponsored athlete who was seen abusing a cat in resurfaced videos online. The videos led to an online upheaval, eventually requiring the brand to make a statement and ultimately cut ties with the athlete.

But host Edwin Mejia notes that this is just on instance of controversy for the YoungLA brand and their stable of sponsored athletes. Two other young bodybuilder brand ambassadors had also posted a variety of viral Instagram videos promoting and glorifying the use of steroids. These videos have since been removed.

Victor Martinez, visibly disheartened by the incidents, highlighted the ethical implications of YoungLA’s failure to enforce a code of conduct for its ambassadors. And while the use of steroids is an open secret within most of the bodybuilding world, he condemned the glorification of steroid use in social media content, emphasizing the dangers of perpetuating such narratives within the bodybuilding community.

RELATED: Bodybuilders Are Dying – An Investigation Into Modern Bodybuilding, Health, & PED Use

Victor notes that it is one thing to discuss steroids and the reality of steroids in bodybuilding from an educational view. But the videos that Victor saw showcased a dangerous glorification of the drug.

The videos in question were posted by YoungLA sponsored athletes Shane Stoffer and David Rau. The videos displayed footage of the young athletes injecting steroids directly on camera.

One video also compares the use of steroids to a natural athlete – with Shane Stoffer stating in one video that he wants to be a massive bodybuilder as fast as possible – and will be open to any shortcuts, including steroids, that gets him as muscular as possible as fast as possible. He specifically criticizes the time and long term commitment it takes natural athletes to look impressive – stating steroids can get him there in less than half that time.

Below is a transcription of Shane Stoffer’s comments in a segment from the now removed video:

“Videos like that are exactly why I decided to NOT stay natural [in reference to a video about a lifetime natural bodybuilder.] The guy on the right has been training for 13 years. Don’t get my wrong he looks good. Shredded. Top 1% physique. But 13 years? Who has f*cking time for that?

Here’s what I looked like after 11 months of taking gear… and you can decide for yourself whether the natty or the enhanced looks better. But the answer is me…

Fuck yeah, I’m impatient. I would like to achieve all of my goals as soon as possible. By the time I am 35, I am basically a wrinkly bitch… And I’m not saying staying natty is not a bad idea, but how bad do you really want it if you are willing to wait 13 years to reach your dream physique?”

The videos, while now removed, were edited in a quick and flashy way – only emphasizing the love of injecting and the rush of strength felt by using steroids. It did not mention any of the risks.

Who Is To Blame? Navigating the Complexities of Bodybuilding Culture

The podcast then dove into the broader reflection on the challenges inherent in contemporary bodybuilding culture. Host Ehsan Farahi asked if the brand YoungLA should be considered at fault – or is this more a problem with internet culture rewarding dangerous actions?

Ehsan explains that the only reason these kind of steroid videos exist online, is because they get far more engagement than other kinds of bodybuilding videos. For example, a video detailing tips on how to do a specific exercise, will not go viral the way a steroid injection video can.

With the videos removed, it’s clear that some sort of action was taken either by YoungLA or the athletes themselves. Beyond that, is there any other accountability that the brand can take? Should the accountability be laid at the feet of the users who demand this kind of content?

Victor Martinez underscored the need for collective responsibility in fostering a culture of integrity and accountability within the community. The brand is allowed to be held responsible while we also criticize the culture at large. In fact, both sides of the coin should be doing their best to improve. That is, in Victor’s opinion, the best solution.

Wrap Up

The Generation Iron Podcast episode offers a thought-provoking exploration of the intersection of online culture and brand marketing. At what point does the search for online relevancy lead to controversy for a brand? Or worse, will this “go viral at all costs” damage the sport of bodybuilding when pursued by both individuals and brands at the same time?

You can watch the entire discussion in the latest episode above. And don’t forget to check back every week for new episodes on the Generation Iron Fitness Network or wherever podcasts are downloaded!

Ronnie Coleman Praises Stem Cell Treatments: “It’s The Most Amazing Thing God Has Created”

By
Greg Patuto
-
Voice Of Bodybuilding YouTube

Ronnie Coleman says stem cells kept him from “going under the knife.”

Ronnie Coleman put together one of the best bodybuilding careers of all-time. In retirement, he has dealt with health issues, including multiple surgeries. Recently, he spoke on stem cell treatments and how they kept him from undergoing another surgery to repair a herniated disk.

Coleman battled it out with some of the all-time greats during his reign as Olympia champion. He won eight-consecutive titles from 1998-2005, which is tied for the most wins of all-time with Lee Haney. In retirement, he has remained active in the gym and has also had to deal with health issues.

Coleman has gone through multiple surgeries to repair injuries to his back, neck, and hips. During his career off stage, Coleman has been working to walk again unassisted and this includes a trip to visit Amr Ismail at his recovery center in Abu Dhabi.

“I need a break. 13 and man, it’s been rough but you know you can never keep a good man down.”

During a recent conversation with Bob Cicherillo, the bodybuilding legend was able to discuss his recent use of stem cells.

Ronnie Coleman bodybuilder
Image via Instagram @ronniecoleman8

Ronnie Coleman Talks Stem Cells

Ronnie Coleman has been open about his health in retirement and has not shied away from discussions about his surgeries. Cicherillo asked Coleman about his use of stem cell treatments and he had plenty of positive things to say about his experiences.

“Stem cell is the most amazing thing that God has created right now for me. It really has done some amazing things for me. Number one and the best thing ever, it kept me from going under the knife once again because I had a herniated disk in my mid-back and it was the most painful thing I’ve ever experienced but after about four treatments of stem cell, it is 100% healed and I have no more pain.”

 

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A post shared by Ronnie Coleman (@ronniecoleman8)

Chris Bumstead has also been an advocate of stem cell treatments. Aside from ice baths, which Bumstead is a big promoter of for his overall recovery, he also goes through different stem cell injections that produce different benefits.

Ronnie Coleman continues to focus on his health and plans to continue to make big strides. He wants to make it to more bodybuilding events in person and begin walking on his own. All goals will be achieved with the help of stem cells.

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

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