Home Blog Page 234

Mark Wahlberg 4 a.m. Workout Video Shows Off Six-Pack Abs

By
Terry Ramos
-
Mark Wahlberg abs

Mark Wahlberg still has abs for days at the age of 51. 

Mark Wahlberg is no stranger to staying fit and has kept in shape since his Calvin Klein underwear modeling days. Wahlberg is also went viral for his early morning workout routine . We’re well into 2023, and he still sticks to that schedule because it is effective. And that’s apparent in the recent video Wahlberg uploaded to show social media showcasing his abs. Check out the clip below:

 

View this post on Instagram

 

A post shared by Mark Wahlberg (@markwahlberg)

His day starts at 2:30 am when most people are still asleep, but this is possible because he goes to bed by 7:30 pm. That gives his body a good seven hours of rest to recover and prepare for the next day.

Then he typically does two workout sessions daily and has four meals to replenish his body. He also does a cryotherapy recovery session after his workouts. During quarantine, his timing shifted a bit later to waking up at 9 am. The reason was that he wasn’t actively working and was just in maintenance mode. 

Apart from the recognition for starring in Transformers and Deep Water Horizon, this star is also known for being jacked. From sculpted abs to rock-solid quads, Wahlberg has it all and loves to show it off on his Instagram. Luckily, he also regularly shares his diets and workout routines so we can learn a thing or two. 

Are you interested in the sculpted Mark Wahlberg abs and how he got them? Then it’s your lucky day. He recently showed off his six-pack in a 4 am workout video even though it was leg workout day for him. In the Instagram video, Wahlberg joked:

“Friends don’t let friends skip legs.”

So we did a deep dive to learn about and compile how he keeps and maintains his abs. We found some essential details that everyday fitness enthusiasts can incorporate into their routines.

Mark Wahlberg’s Diet

Besides his impressive training schedule, Wahlberg takes care of his body with a plant-based diet. His journey started as a two-week trial towards the end of last year and has morphed into a lifestyle choice. He’s been on it for the past four months, even sticking to plant-based protein shakes during this period of lent fasting.

A plant-based diet can help you lose weight quickly, and proponents of this lifestyle say they feel more energetic. It emphasizes consuming whole foods like legumes, vegetables, fruits, nuts, whole grains, and seeds. 

The key is to be strategic and remember that a plant-based diet doesn’t mean you eat only plants. However, when you do take animal products, your portion size and frequency are less than you would with a typical non-plant-based meal.

Supporting your plant-based diet with a plant-based protein powder is also a great idea — since it can be more challenging to get enough protein to support muscle growth from plant-based foods alone. Mark Wahlberg makes a shake with his meal as extra insurance. Bodybuilding has significant protein needs, and a protein shake helps ensure you meet them. 

One problem that weightlifters must address with a plant-based diet is getting enough calories. A plant-based diet contains a lot of fiber, making you feel full faster. Hence, you’ll have to actively take steps to meet your caloric intake goals and consume enough carbohydrates for energy. 

We also recommend you take some supplements when on a plant-based diet. Animal products are the primary source of vital nutrients like vitamin B12 and omega-3 fatty acids. In addition, not spending enough time outdoors (from only relying on indoor workouts) can lead to a deficiency in vitamin D, which plays a role in your muscle fiber reactions. Without this critical vitamin, your workouts will suffer. 

Mark Wahlberg Abs and Workout Protocol

 

View this post on Instagram

 

A post shared by Mark Wahlberg (@markwahlberg)

Mark Wahlberg follows a high-intensity training (HIIT) framework for shredding at the gym. He typically does a 45 minutes session and is very committed to his training. HIIT is a great training protocol for the abs Mark Wahlberg supports. In addition, studies show that HIIT workouts can reduce your waist circumference and overall body fat (1). 

It could also help to increase your metabolic rate after your exercise — known as the “afterburn effect” — and can even shift your metabolism towards using fats rather than carbs for energy, which will help stimulate fat loss. HIIT also helps overall well-being, including reducing blood sugar and blood pressure. 

Strength training might be ideal for you if you want to build muscle rather than focusing on HIIT workouts. While research has shown it to help build muscle in less active people before incorporating it, it’s different for people that exercise. In addition, research shows that HIIT did not increase muscle mass in active people (2). For that, weight training remains the gold standard for packing on mass.

Now, let’s briefly examine how Mark Wahlberg breaks down his workouts. 

RAMP Warmups

Warmups set the tone for your exercise routine, and you must get it right to achieve maximum results. Mark Wahlberg adopts the RAMP principle, which primes him for a great training session. 

The first two letters in RAMP stand for Raise, which means elevating your heart rate, and Activate, which suggests activating the muscle groups you’ll focus on for the day. The third is Mobilize, which leads you to work on your range of motion and mobility. Then lastly, Potentiate is about priming your neuromuscular system to bear and lift a weight. 

Mark Wahlberg starts his morning with RAMP warmups. Hip bridges and foam rolling are a part of this routine for him. In addition, you could include a barbell complex, mini-band walks, and toe touch squats. Many exercises could give you effects with more than one component of the RAMP protocol.

BFR Training

Wahlberg also includes Blood Flow Restriction (BFR) Training in his routine. This involves using a tight band or strap to restrict blood flow to a muscle you want to exercise. This low oxygen situation forces that muscle to work harder and increase protein synthesis in the cells of that muscle. This is necessary for improving muscle growth and repair.

BFR helps to maximize workout results at lower levels (3). This can help people who experience pain and have a lower endurance level. Even though Olympic athletes have researched and used this routine, you should work with an experienced professional to try this training approach. 

Bilateral and Unilateral Strength Moves

Mark Wahlberg continues his workout with bilateral (multi-join) and unilateral (single-joint) exercises using dumbbells and kettlebells to work both limbs together or individually. Mixing in bilateral and unilateral movement will give him the best of both worlds. Bilateral exercises to focus on pure strength. And unilateral exercises to fix lagging muscle groups and improve stability. He also does balance and agility exercises to strengthen his lower body.

Cryotherapy Recovery Session

Finally, Mark Wahlberg ends his workout with a cryotherapy recovery session. This process employs cold compression therapy to reduce muscle recovery time after workouts. In addition, it stimulates your blood and lymphatic fluids to bring oxygen and nutrients to your muscles and tissues. Cryotherapy also helps to reduce inflammation.

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

References

  1. Wewege, M., van den Berg, R., Ward, R. E., & Keech, A. (2017). The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis. Obesity reviews : an official journal of the International Association for the Study of Obesity, 18(6), 635–646. https://doi.org/10.1111/obr.12532
  2. Damas, F., Phillips, S., Vechin, F. C., & Ugrinowitsch, C. (2015). A review of resistance training-induced changes in skeletal muscle protein synthesis and their contribution to hypertrophy. Sports medicine (Auckland, N.Z.), 45(6), 801–807. https://doi.org/10.1007/s40279-015-0320-0
  3. Centner, C., Lauber, B., Seynnes, O. R., Jerger, S., Sohnius, T., Gollhofer, A., & König, D. (2019). Low-load blood flow restriction training induces similar morphological and mechanical Achilles tendon adaptations compared with high-load resistance training. Journal of applied physiology (Bethesda, Md. : 1985), 127(6), 1660–1667. https://doi.org/10.1152/japplphysiol.00602.2019

Victor Martinez Discusses “Gay for Pay” in Bodybuilding

By
Dylan Wolf
-

Homosexuality, fetishes, Big Ramy retiring? 

Bodybuilding has long been a popular sport amongst the gay community, although it is not often spoken about. Believe it or not, the gay community has had a lot of involvement with competitors of the sport for a long time, but it has been sort of a taboo topic throughout the years. This is where the topic of “Gay for Pay” comes into bodybuilding, which involves trading money for non-sexual things that are desired by the person paying, and typically these things involve posing. Victor Martinez goes deeper into the Gay for Pay topic, describing times where he was even approached and asked to pose for gay men and in return they would offer to pay him. He describes it as the original OnlyFans, which is a popular outlet for people to post their own sexual content for others to pay money to see. 

Bodybuilding was not as respected back in the day as it is today. It is no secret that bodybuilding is an expensive sport and the sponsorships were not always there, back in the earlier days of bodybuilding especially. Having a rich gay man that is offering money to pose can really help out with the bills such as food and supplements, gym memberships, or even anabolic steroids. In reality, gays were the original sponsors of bodybuilding. The Gay for Pay topic is certainly something that really makes you think, as the person is paying good money to a bodybuilder to see them pose, as it pleases them, so is it gay for the bodybuilder to partake in this?

Victor also goes on to say that even today the Gay for Pay thing is still popular, maybe even more than before, especially with social media. You have more divisions than ever, which means more athletes than ever. It is not uncommon for bodybuilders to have their DMs flooded on Instagram or other social media platforms asking for posing, body worship is very common in the industry. The question that arises for the bodybuilders who participate in acts such as this is, are they technically straight? If they are doing things that please a homosexual, but in reality is nothing different than posing on stage, is is gay? Victor brought up that he never participated in it, as even though he is comfortable in his sexuality, he just could not do it.

Fetishes in Bodybuilding 

Another topic discussed in this episode is fetishes. Bodybuilding has also been the focus of a large amount of sexual fetishes in the world, not even just amongst the gay community. There are a lot of fetishes that involve both male and female bodybuilders, with both homosexual and heterosexual individuals. 

There are plenty of fetishes out there, and some of them are certainly interesting. The GI Team brought up the time they were filming Generation Iron 2 and they were with Calum Von Moger, and his DMs were filled with people offering to purchase his used underwear and socks! Victor also stated that his underwear were stolen multiple times in gyms while he was showering. He also reminisced of some times where he was in the shower/bathroom at the gym and was visited by some unwanted peepers while doing his business. It is safe to say that he does not shower in gyms anymore.

There are also stories of regular men dressing up as a baby, then paying female bodybuilders to carry them around and treat them like a child, which Victor describes as the “Schmo lifestyle.” Something like this can be similarly done by “Killer” Sally McNeil, where men would pay her to wrestle them. 

Are Fetishes and Gay for Pay Accepted? 

The bottom line is that it is 2023, and we do not judge. Bodybuilding is not cheap and bodybuilders need to do what they can to survive, and the gay community has always been willing to pay for bodybuilders to do their thing, which is usually pose. OnlyFans is a thing where people are really putting themselves out there, so if you are posing for someone for some extra cash and you are secure in who you are, then that is your choice. Just stay safe!

Ramy’s Retirement

Victor and the GI Team also cover the topic of Big Ramy after Bob Cicherillo, the Mr. Olympia announcer, made a comment about Ramy possibly retiring after these past few shows he has competed in, as his placings were certainly not the most ideal. When asked by a fan about the retirement, Big Ramy stated that he was not retiring, and Victor agreed that he should not, as he has a great amount of muscle with little injuries, and he has faith in the 2x Olympia champ to make a comeback and win some more titles. It all comes down to how Ramy presents himself on stage the next time around.

The guys also question if Ramy should switch coaches or change up his training regimen. Ramy is currently with famed bodybuilding coach Chad Nicholls, but these past few shows have not gone in his favor. Jay Cutler is used as an example, as he made a comeback after changing coaches and won an Olympia. Like Ramy, Jay was also a very large competitor, and he brought some great conditioning to accompany that after competing against Ronnie Coleman where the judges seemed to really like the size.

Do you think that Big Ramy can and should make a comeback? Do you think that Big Ramy has more titles to win? 

Wrap Up

Victor Martinez and the GI team go into far more detail than we can cover here, and it surely is an interesting one that you do not want to miss. Including a breakdown of the Gay for Pay topic, fetishes, and Ramy’s retirement. and some good stories from Martinez’s old job as a bouncer at a popular night club. You can check it out completely in the latest Generation Iron Podcast episode above!

Make sure to also check back every Tuesday for new episodes only on the Generation Iron Fitness Network or wherever podcasts are downloaded.

Hany Rambod Puts Shaun Clarida Through Intense Chest Workout

By
Jonathan Salmon
-

Hany Rambod puts Shaun Clarida through a chest workout.

Hany Rambod recently put two-time 212 Olympia champion Shaun Clarida through an intense chest day training session. The famed trainer and the talented bodybuilder also did a podcast together besides putting in work at the gym.

In order for a professional athlete to reach their highest level they have to leave no stone unturned. While training in one kind of system can indeed bring out the best in an athlete, cross training with in different systems as well as with different coaches can bring out the best in a competitor. If you remain too attached to one approach to training it’s very possible it can stifle your improvement. Understanding this notion, two-time 212 Olympia champion Shaun Clarida has chosen to do some cross training of his own. And he has done so with a coach not named Matt Jansen.

Recently Shaun Clarida joined forces with famed bodybuilding coach Hany Rambod. The man who helped Phil Heath, Jay Cutler, Hadi Choopan, and many others become champions offered Clarida his tutelage. Using his world renowned FST-7 training system, Rambod put Clarida through an intense chest day training session.

Full Name: Shaun Clarida
Weight Height Date of Birth
165-175 lbs 5’2” 09/05/1982
Division Era Nationality
Men’s 212 2005-Present American

But before the rumor mill starts churning, Shaun Clarida made it very clear that he is still working with Matt Jansen. Jansen has been Clarida’s long time coach and friend and has helped him become the 212 Olympia champion. With that said, getting some additional help from a brilliant coach like Hany Rambod will only prove to elevate his game even further.

Let me make this clear before the rumors begin and unnecessary drama is created, I AM STILL working and being coached by @mattjansen8

I’ve always been a fan of hanyrambod and his FST training program and since I’m in town, I reached out to him about getting in a session with him to be able to pick his brain and get some new ideas that I can utilize in my own training.

Though I’ve been in this game for nearly 20 years, I can admit I don’t know everything and I’m always open to learning new things especially from someone like Hany, who has trained some of the best in the game. So thank you again Hany for taking the time to put me through an intense session, having me in the podcast studio and @absoluterecomp for the warm welcome!

With Rambod’s knowledge and experience in carving out Olympia champions, there’s no doubt that Shaun Clarida will grow from this session.

Full Hany Rambod/Shaun Clarida Chest Workout

What do you think of Hany Rambod’s training and the current physique of Shaun Clarida?

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

News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.

The Nick Walker Bodybuilding Transformation

By
Greg Patuto
-
Transformation

Nick Walker shared a post showing his insane transformation from early in his career.

The bodybuilders in Men’s Open carry such insane size and possess a level of conditioning that makes it hard to think about their physiques before their careers began. Recently, Nick Walker showed off his transformation of what it was like before he kicked it into high gear in his career.

Walker is coming off a runner-up finish during the 2023 Arnold Classic. He entered the show as the favorite after placing third during the 2022 Olympia. Walker was topped by Samson Dauda and will use this as motivation moving forward. He has turned into one of the top bodybuilders in the world quickly after bursting onto the scene in 2021.

During his rookie campaign, Walker was crowned champion at the New York Pro, earning a spot in the Olympia. He went onto win the Arnold Classic that year and was a top-five finisher at the biggest show of the year. Now, he is one of the elite competitors in Men’s Open that can win the Olympia year in and year out.

Walker has improved each year he has been a pro and that will likely continue. In a recent Instagram post, The Mutant shared inspiration for his followers.

Arnold Classic

Nick Walker Shows Off Insane Transformation

Nick Walker has been open about his life leading up to bodybuilding, including speaking on abuse he suffered as a child. Walker is an inspiration to others in many ways and he decided to speak more on social media.

“We all start somewhere. One thing I never forget is where I came from. We all started small, with no knowledge, asking help, asking million questions, some that may seem stupid to the more experience. But we were all once there. So always be nice, always be generous, help others when you can. You might just change someone’s life. There is no greater feeling than that.”

Nick Walker is extremely active on social media, sharing different physique updates and workouts on his YouTube page. He remains extremely dedicated and focused in and out of the gym. Walker has also discussed his diet plan at length, along with his bodybuilding contest prep and steroid use.

It is unknown how long there was in-between pictures in Walker’s post but it can be assumed that it is close to a decade, maybe more. If Walker is able to reach the pinnacle of the sport and win the Olympia, he will be able to look back at this transformation and the road he has traveled.

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

Jay Cutler Compares Modern Bodybuilding to the 90s Era

By
Jonathan Salmon
-

Jay Cutler believes modern bodybuilders is resembling the 90s era of the sport.

Four-time Mr. Olympia Jay Cutler believes the modern era of bodybuilding is very reminiscent of the 90s era of well conditioned mass monsters. The veteran bodybuilding champion views many of the top athletes of today as the new era of the sport.

For everything there is a season, no denying that. Whether it’s politics, movies and television, or sports, eras come and go. With those eras we see very distinct points of comparison. In film it could be a certain method of creating new narratives or executing a particular shot that impossible to capture in the past. But specifically in bodybuilding we have seen a few different eras in the game.

There’s the first vestiges of the modern game where bodybuilders were all natural and well built if not massive. Then we entered the “Golden Era” of the sport introducing modern legends like Arnold Schwarzenegger, Sergio Oliva, and Lou Ferrigno to name a few. Then we entered the modern era of the sport where Mass Monsters like Dorian Yates changed the game forever. Since that precedent was set bodybuilders have followed a similar formula to what was established by Yates.

State of the Modern Era

Fast forward to 2023 and a certain four-time Mr. Olympia believes that bodybuilding has returned to the days where Dorian Yates, Flex Wheeler, and Kevin Levrone ruled the day. Jay Cutler recently touched on who he believes are top threats to 2022 Mr. Olympia champion Hadi Choopan.

“Hadi is going to be very difficult to beat. People forget quick man, you know,” said Jay Cutler. “You guys got to remember, he’s knocked at that door and he kicked that thing in. Not even – you know a better overall look, but not what he is capable of. Yeah, I think so too [he’ll be better]. I think Derek is going to be tremendously better and Samson peaked once already this year… it’s tough. And Nick Walker is even more hungry now.”

The Men’s Open division is currently top heavy with a host of competitors who could win the Olympia title on any given day. Jay Cutler acknowledges that even two-time Olympia champion Big Ramy could have a resurgence. After all, Cutler had to battle back to reclaim the title himself in the past.

“Listen, I think Ramy can still come back and win this thing, you know. I mean, we forget about – where’s Brandon Curry fall in this? What if Brandon has time down and comes in. Remember, he was beating down the door for a couple of years straight.

“Dude, Derek is very dangerous in that spot too. I mean, who’s going to beat him in the rear poses? Who’s going to be him in front double biceps. You think Samson can beat him in a front double? Derek has the lats and the small waist and that front double that’s just bananas.”

 

View this post on Instagram

 

A post shared by Dorian Yates (@thedorianyates)

Like The 90s

Jay Cutler would go on to compare the current standing of the Men’s Open division to the 90s era of the sport. Like the 90s, the current era of bodybuilding has a ton of great talent that could all potentially be the best in the world at any given time.

“We’re falling back into that 90s era of competitive [bodybuilding] – ‘oh this guy could be here,’ we’re still not talking about Hunter Labrada who I feel could be in the mix. I mean, these are people that we just – there’s a lot of excluded people that we’re still excited about. Is Sergio going to come back? Yeah. I mean, there’s so many guys.”

To hear everything Jay Cutler had to say on his podcast click here.

What do you think of the current standing of the Men’s Open division?

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

News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.

Ronnie Coleman Shares His Greatest Bodybuilding Poses Of All-Time

By
Greg Patuto
-

Ronnie Coleman broke down some of his top poses over the course of his career.

Ronnie Coleman has been successful in all he has done over the course of his career. Once he retired from bodybuilding, Coleman began a successful social media platform where he can share information and communicate with fans. Recently, Coleman spoke about his greatest bodybuilding poses of all-time during a YouTube video.

Coleman is tied with Lee Haney for the most Olympia titles of all-time with eight. From 1998-2005, Coleman was unstoppable on stage because of his freakish size and conditioning. To this day, Coleman is still considered to be one of the most unique and uncatchable physiques in bodybuilding history.

On Monday, Coleman shared a video discussing some of the greatest, and his favorite bodybuilding poses of all-time during his career.

Back Lat Spread

Back Lat Spread

Ronnie Coleman began the video with his back lat spread. His first Olympia victory came in 1998 and he believes that his back won him the title. Coleman recalled one judge dubbing his back the cobra.

“This quickly became my most dominant pose and the reason I won the 1998 Olympia. I basically won the competition from the back. I’ll never forget a judge approaching me after the show and claiming my back was so wide that my back reminded him of a cobra head. One of my most dominant poses was as deadly to my competitors as a cobra.”

Side Chest Pose

Side Chest Pose

Even during a dominant career like that of Coleman, not all comes easy. If there was any weakness for Coleman, he believes that it was his chest. During his reign, he worked hard to improve his chest so it did not get overshadowed by his insane arms. Because of the work that was put in, the side chest pose turned into one of his favorite poses.

“I’ve always considered the side chest pose the most challenging because In naturally have dominant arms. Coming into my second Olympia victory, I felt that my chest was a weak point so I spent extra attention during my training and hopefully turn the weakness into a massive strength. This is my favorite pose now because I worked my butt off for it.”

Most Muscular

Most Muscular

The most muscular pose is one of the most famous in bodybuilding because it shows off all muscles. This is a pose used by judges during shows during comparisons so they can see competitors side-by-side. When a physique like Ronnie Coleman used to come on stage, all fans could do was admire.

“Most muscular pose is probably the most common and popular pose of all-time. It incorporates nearly every muscle in your body and gives the judges and the audience and overall view of your conditioning. I’ll never forget the room going silent in pure shock.”

Front Lat Spread

Ronnie Coleman ended the video discussing his front lat spread. This gave judges a different view of his insane width.

“I brought some serious width with this pose. It felt like I was on an island all on my own when it come to balance. Hell, I was usually told that I could fly with those wings…and I believed it.”

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

Brian Shaw Releases Events For 2023 Shaw Classic

By
Greg Patuto
-

Brian Shaw shared the eight events for his final show.

The 2023 Shaw Classic is scheduled for Aug. 19-20 in Loveland, CO. Strongman Brian Shaw began this enter and is now entering the fourth year that it will take place. At the same time, this will be the final competition in the legendary career of Shaw. On Friday, Shaw made a video to share the official event list.

Shaw has won the World’s Strongest Man competition four times in his career. In 2020, he won the inaugural edition of his own Shaw Classic. Trey Mitchell has won the two most recent competitions and will return to try and make it three in a row. There will be 15 of the top Strongmen in the world competing in the competition with a total of eight events.

Shaw announced the full list himself. Below, check out the official event list for the upcoming show.

2022 World's Strongest Man Brian Shaw

2023 Shaw Classic Event List

The show will consist of events that test athlete’s strength in many ways. It begins with the Log Medley. This was present in last year’s competition and will be conducted in a similar way. The competitors will approach logs of three different weights and have a choice to lift any of them. If they want to score higher, it would be beneficial to lift the heaviest log for a single rep.

A new event will be the Bench Press. It will not be a conventional lift as a unique machine will be used that allows competitors to stand upright. The Atlas Stone is typically the final event in competitions but it will not be here. Instead, the Fingal’s Fingers and Power Stairs Medley will end the show.

At the time of the video release, the implements have not been determined. Also, the machine used for Bench Press has not been shared.

2023 Shaw Classic Roster

  • Adam Bishop
  • Maxime Boudreault
  • Thomas Evans
  • Kevin Faires
  • Graham Hicks
  • Mitchell Hooper
  • Trey Mitchell
  • Pavlo Nakonechnyy
  • Oleksii Novikov
  • Brian Shaw
  • Evan Singleton
  • Aivars Smaukstelis
  • Luke Stoltman
  • Tom Stoltman
  • Bobby Thompson

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

Jon Jones’ Heavyweight Transformation: Diet and Training

By
Terry Ramos
-
jon jones' bulk routine
Image via Men's Health UK

Jon Jones relied on 4k plus calories and heavy deadlifting to transform his physique for the heavyweight title. 

After taking a break from the octagon for three years, Jon “Bones” Jones returned with some extra pounds and an impressive win against Ciryl Gane in round one at UFC 285. His remarkable comeback had everyone talking — no one would have guessed that stepping back in the ring (and at a much heavier weight) would lead to a heavyweight title after a three-year hiatus.

Of course, Jones had to put on a lot of mass for his bout with Gane. Bulking up can be controversial sometimes, especially for athletes like Jon Jones. While you must eat big to gain size, you must also target muscle, not fat. It can be hard to achieve this with all the calories burnt during training, even when you use a mass gainer or two. Plus, if you’re adding weights, you must ensure that it isn’t detrimental to your skills in the cage.

Well, Jon Jones is one athlete who approaches the sport and his career as a student. The martial arts superstar’s life, triumph’s and career was featured in the bio pic, The Hurt Business alongside Rhonda Rousey and Georges St-Pierre. It is evident that Jones is always reaching out to get as much information as possible and incorporates his findings. So when he wanted to move from light-heavyweight to heavyweight, one of the things he did was contact the outstanding transformation coach Stan Efferding. And boy, did it pay off!

Stan Efferding is no stranger to success — the decorated coach has been recognized for being the strongest pro bodybuilder and, more recently, helping UFC champion Jon Jones achieve unprecedented results with his diet leading up to a fight night! In this exclusive interview, he reveals how his dedication brought about such an incredible bulk-up result in just months of working together. 

Full Name: Jon Jones
Weight Height Date of Birth
220-260lbs 6’4” 07/19/1987
Division Era Nationality
Light-Heavyweight, Heavyweight 2008 – Present American

Jon Jones’ Diet

 

View this post on Instagram

 

A post shared by ESPN (@espn)

When planning to bulk, one of the things to focus on is getting into a calorie surplus. This will involve eating quality calories and using a good mass gainer. When bulking up, taking in more than you burn with your routine is essential.

Stan Efferding crafted a plan tailored specifically for Jon Jones to achieve this. He took four selected nutritious meals every day. Jones consumed 220 grams of protein and 4000 plus calories daily in this plan (1). On days with heavy training, this would go up to 4500 calories. Efferding said: 

“We had to get him into a calorie surplus… especially the quality of calories that you need to gain muscles and not fat… we wanted to get him sufficient protein, about a gram of protein per pound of lean weight… he was 240lbs when I got a hold of him, and we brought him up to 260lbs… so we did about 200 grams of protein a day.”

You must also monitor micronutrients when eating at a caloric surplus, like Jon Jones. A good mass gainer supplement can supply you with the calories you need without relying solely on food, which can be challenging when you’re eating a lot more calories than you’re used to. 

In addition, a good mass gainer has micronutrients (vitamins and minerals). A lack of vitamins and minerals can impact your performance because it’ll put you at risk of health issues. The harder you train, the more likely you will burn through these and be deficient. 

For example, a lack of vitamin D and multivitamins in your diet is linked to obesity, muscle weakness, and bone pain (2). Not having enough omega-3 can affect how your body uses carbohydrates. Potassium is needed for fast reflexes and can affect muscle strength and function. Calcium is required for strong and healthy bones.

For his plan, Efferding helped Jon Jones to focus on the micronutrients essential to his routine and overall strategy. Minerals like potassium, sodium, and calcium were monitored, and foods rich in these nutrients were deliberately included in his diet.

“..Athletes burn through a lot of micronutrients, said Efferding. “So for performance, we’d look at minerals and electrolytes… Make sure he has sufficient potassium and sodium, and we’d get this from food.. fruit, yogurt, which has the extra benefit of being high in calcium.”

It’s also essential to control how much fat you take to build lean muscle when bulking. If you have too much fat in your diet, you could add that fat instead of muscle. And it would be best if you were striving for healthy fats. Efferding said:

“I like to keep the fats a little lower. So, for instance, if we give him 220 grams in protein, I’d like to give him half of that in fats.”

Jon Jones’ Training 

 

View this post on Instagram

 

A post shared by Bony (@jonnybones)

Every fight that a fighter wins starts with training, of course. Plus, when consuming so many calories, you have to balance it with exercise. So let’s look at an overview of the comprehensive training that Jon Jones did to prepare for the fight and gain weight — by building muscle and limiting fat. 

Jon Jones’s training routine consisted of his fight training and other strength training routines. Stan Efferding had Jones doing a mix of wrestling, kickboxing, and bench pressing. They were generally divided into high and low-load days to avoid him experiencing overtraining symptoms. He also added heavy lifting to his everyday martial arts training routines.

For Jones, the key was to design a challenging program but not too tasking to cause overtraining. For example, he would have his weightlifting routines before kickboxing or wrestling training. Efferding credits Jones’ insane work ethic for his results.

“There’s just no quit in the guy. And you have to hold him back or design a program that causes less fatigue but is still challenging.”

Jones was also deadlifting over 500lbs and incorporated squats. Moreover, he hit a bench press of over 300 lbs.

Strength training helps to build the muscles you need to bulk up and reduce fat. It also enables you to avoid injury by improving your mobility and strength (3). You’ll also get more robust bones, decreasing your likelihood of injuries by working out. 

With the help of Stan Efferding and the rest of his team, Jon Jones used his diet and training to position himself for his debut heavyweight win. Talent is essential, but you need a structured nutrition, weightlifting routine, and skill to succeed. You may not be a heavyweight title contender or the GOAT of MMA, but you can undoubtedly achieve your bulking goals by incorporating Jon Jones’ training and diet. 

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

References

  1. Bray, G. A., Smith, S. R., de Jonge, L., Xie, H., Rood, J., Martin, C. K., Most, M., Brock, C., Mancuso, S., & Redman, L. M. (2012). Effect of dietary protein content on weight gain, energy expenditure, and body composition during overeating: a randomized controlled trial. JAMA, 307(1), 47–55. https://doi.org/10.1001/jama.2011.1918
  2. de la Puente Yagüe, M., Collado Yurrita, L., Ciudad Cabañas, M. J., & Cuadrado Cenzual, M. A. (2020). Role of Vitamin D in Athletes and Their Performance: Current Concepts and New Trends. Nutrients, 12(2), 579. https://doi.org/10.3390/nu12020579
  3. Westcott W. L. (2012). Resistance training is medicine: effects of strength training on health. Current sports medicine reports, 11(4), 209–216. https://doi.org/10.1249/JSR.0b013e31825dabb8

MUTANT CreaKONG Review

By
Dylan Wolf
-

The Ultimate Creatine for Your Gains

Creatine is one supplement that many lifters for some reason are skeptical of. There are claims of going bald, horrible bloating or gut issues, and other side effects typically attributed to anabolic steroid usage. However, creatine is one of the most researched and scientifically proven supplements available, and it is actually very beneficial to your recovery and overall progression.

Let’s dive into what creatine does and which one we recommend. 

Creatine Overview

What is it? Creatine is an amino acid that is located mostly in your body’s muscles and even in the brain. You can get creatine through your diet, as it is found primarily in seafood and red meat, but in all honesty it will be at levels far below those found in synthetically made creatine supplements. The human body’s liver, pancreas and kidneys also can make about 1 gram of creatine per day.

Your body even stores creatine as phosphocreatine primarily in your muscles, where it’s used for energy. As a result, people take creatine orally to improve athletic performance and increase muscle mass.

Creatine Supplements 

As stated above, creatine supplements sometimes have a negative stigma surrounding them. People say that creatine will cause issues like hair loss, but no study has reported such side effects. Some have even reported hypogonadism, but creatine does not have an effect on testosterone at all. There are so many benefits to utilizing these supplements, that it is something to seriously consider in your supplement stack. 

Benefits may include: 

  • Strength, muscle size and performance. Oral creatine use might allow an athlete to do more work during reps or sprints, leading to greater gains in strength, muscle mass and performance. Creatine is often used by athletes involved in high-intensity intermittent activities that require a rapid recovery during training and competition.
  • Injury prevention. Oral creatine might reduce the frequency of dehydration, muscle cramping, and injuries to the muscles, bones, ligaments, tendons and nerves.
  • Sarcopenia and bone health. Creatine supplementation might help counteract age-related declines in skeletal muscle and bone mineral density.

With so many of these creatine supplements on the market, it may be hard to decide which one to pick up on your next trip to your local vitamin shop. Let us help you out and introduce you to one of our favorites.

MUTANT CreaKONG

Mutant has two different massive creatine products on the market, the first one is MUTANT CreaKONG. This is the ultimate product for muscle recovery. It is an advanced creatine accelerator that uses 3 of the most easily absorbed forms of creatine.

Next is MUTANT CreaKONG CX8 which is a step up from the regular CreaKONG, and contains a lot more than just creatine in it, but is absolutely optimal for a recovery product. It uses the tri blend of creatine, then also includes branched chain amino acids and a unique CSA. Let’s dive into the specifics of this advanced product.

MUTANT CreaKONG Ingredients

MUTANT CreaKONG

MUTANT CreaKONG

TOP 3 CREATINES that help build muscle, strength, size and power! Creatine is the #1 muscle building supplement of all time. Mutant Creakong combines the top 3 Creatines from the leading Creatine sources!
Shop MUTANT

Beginning with the ingredients, MUTANT CreaKONG is an advanced creatine supplement that has been formulated to maximize your gains! Each serving contains three of the most cutting-edge forms of creatine commercially available and has been lab tested to ensure 100% purity in every bottle.

Now, on the other hand, there is MUTANT CreaKONG CX8. While most creatine supplements contain 5,000mg of just the monohydrate version of the supplement, CreaKONG is far more advanced. CreaKONG contains three different types of creatine: Creatine monohydrate, creatine malate, and creatine-magnesium Chelate, totaling up 4,000mg. 

It is also worth mentioning that the total amount of creatine on the label for CreaKONG CX8 is 4g (4,000mg), and the effective dose is typically 5g. While this may be a turn off to some as it appears underdosed, CreaKONG CX is engineered to boost creatine in other ways, such as through the CSA. This is not all though.

There also is a BCAA- Amino Blend in CreaKONG. The blend is made of taurine, instantized BCAA powder and a 2:1:1 ratio of L-leucine, L-isoleucine, and L-valine, totaling up 2,350mg. 

Finally, there is a CSA (creatine synthesis aminos), which is made of glycine, L-arginine, and L-methionine, totaling 1,650mg. Like a supercharger forcing air into a car engine, it ramps up your body’s ability to synthesize creatine. This is product unique and separates it from regular CREAKONG.

Both CreaKONG and CreaKONG CX8 combine some of the best ingredients for muscle recovery, and every lifter should know that recovery is the most important part of making gains. What you put in your body to help the muscles repair, that is really where you see the most growth. That being said, there are also no carbs, sugars, or filler products, so you will not be sacrificing your nutrition progress. 

MUTANT CreaKONG Prices and Flavors

Price is definitely a huge thing to take into consideration when buying your supplements. CreaKONG is a relatively inexpensive option, as it goes for $39.99 for 30 servings. That is 30 servings of a tri-blend of creatine. It is also an unflavored formula, so you can stack with other supplements.

On the other hand, MUTANT CreaKONG CX8 provides a BCAA supplement and a creatine supplement, all for the price of just $34.99 for a container of 30 servings. Buying your BCAAs and creatine products separately can be somewhat pricey, which is another bonus of CreaKONG CX8, as it puts both of these two into one container!

MUTANT CreaKONG CX8

MUTANT CreaKONG CX8

CREAKONG CX8 is an advanced creatine accelerator that uses 3 of the most easily absorbed forms of creatine + BCAAs + a unique CSM!

Now, you may be wondering what it tastes like as sometimes supplement blends can be gross. However, CreaKONG is unflavored, so you can mix it with anything. Put it in your pre-workout or protein shake, or just mix it with water. It has no taste!

Our Verdict on CreaKONG

A true review would not be complete if we did not try the products ourselves, and this is definitely a product that we had no trouble in testing out. Let’s get the bad stuff out of the way, although there isn’t much to discuss, the only thing we found is that you have to mix it fairly well. If you are putting it in a glass, just be sure to stir it well, and if you are using a shaker cup, just shake it up well. 

Onto the positive stuff, CreaKONG and CreaKONG CX8 both have their perks. For starters, the fact that they are unflavored was a plus for us, as we enjoy putting them right in our post workout protein shakes for the absolute ultimate recovery. In terms of physical benefits, we did notice some strength increases in the gym after a short amount of time using it. 

We also noticed some added size, which is something to be happy about. The best part about this, is we did not experience any bloating or gut issues with either of these products.

Overall, our verdict is certainly in CreaKONG’s favor. You really cannot beat the value for either of them. CreaKONG has a tri-blend of creatine, which is awesome. Then MUTANT CreaKONG CX8 combines two of the best recovery supplements into one, for a pretty good price. Then, you get all of the benefits of both those supplements (creatine and amino acids) to really help your muscles repair. 

MUTANT CreaKONG Wrap Up

All in all, creatine is definitely something to take into consideration on your next supplement run. There are so many benefits of creatine for your recovery, and overall your overall progression in the gym. With so many supplements of this nature on the market to choose from, MUTANT stands out with its products that combine different creatine, and even amino acids with creatine for maximum recovery. 

Will you be trying CreaKONG or CreaKONG CX8?

References

Antonio, J., Candow, D. G., Forbes, S. C., Gualano, B., Jagim, A. R., Kreider, R. B., Rawson, E. S., Smith-Ryan, A. E., VanDusseldorp, T. A., Willoughby, D. S., & Ziegenfuss, T. N. (2021, February 8). Common questions and misconceptions about creatine supplementation: What does the scientific evidence really show? Journal of the International Society of Sports Nutrition. Retrieved March 13, 2023, from (Source)

Mayo Foundation for Medical Education and Research. (2021, February 9). Creatine. Mayo Clinic. Retrieved March 13, 2023, from (Source)

Terrick El Guindy Says “Don’t Sleep” On Nick Walker During 2023 Olympia: ‘This Guy Might Actually Do It’

By
Greg Patuto
-

Terrick El Guindy backs Nick Walker after his most recent performances.

Nick Walker has become one of the top bodybuilders in the world early in his career. He is coming off two top-three finishes in the two biggest shows in bodybuilding. After the 2023 Arnold Classic, many are discussing his potential come the end of the year. Instead of criticizing, Olympia judge Terrick El Guindy spoke highly of Walker and his physique.

During the 2022 Olympia, Walker was able to catapult into the top three. He entered the Arnold Classic in March as the favorite but was topped by Samson Dauda. Walker finished as the runner-up after reluctantly entering the show in the first place. He admitted that he did not want to do the Arnold initially but entered once the prize was raised.

During a recent episode of Prime Time Muscle on OlympiaTV, El Guindy discussed bodybuilding with Chris Cormier. The two agreed that Nick Walker should not be slept on.

Arnold Classic

Can Nick Walker Win The Olympia?

Nick Walker has been a polarizing figure in bodybuilding since bursting onto the scene. After the Arnold, there are even more discussions about his potential come the Olympia. El Guindy believes that there should not be this much criticism.

“I’m sick and tired of people doubting Nick Walker. A lot of people saying his shape is not good. He shut up all of you. He shut all the doubters the hell up. He’s the unstoppable undeniable force. He keeps moving up. Don’t sleep on him. He keeps telling us he’ll be Mr. Olympia and by the way things are going, this guy might actually do it.”

In 2022, Derek Lunsford was able to make the jump from 212 to Men’s Open. After putting on insane size, Lunsford finished as the runner-up to Hadi Choopan during the Olympia. The top three will be in contention for the title once again, along with Dauda.

Because of this, El Guindy spoke on the alleged tension between Walker and Lunsford. He believes that Walker is not pleased with Lunsford surpassing him during his first Men’s Open Olympia competition.

“I think there’s some tension between Derek Lunsford and Nick Walker. Backstage when Lunsford was taking off his clothes, I could see Nick Walker sizing him up and vice versa. Those are the young guns coming out.

They believe that Hadi might be there one or two more years. Eventually, Hadi will come out of the party and Derek and Nick will be fighting for the Mr. Olympia.”

There is still plenty of time before the 2023 Olympia comes around. It will be an interesting summer as bodybuilders now prepare for the biggest show of the year. Like last year, it will be a deep division with plenty of talent at the top. Walker remains in that group and believes he can win the event.

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

1...233234235...1,680Page 234 of 1,680

NEWSLETTER

REVIEWS

RECENT POSTS