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Ronnie Coleman Makes Top 6 Predictions For 2023 Olympia

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Ronnie Coleman made his official predictions for the action this weekend.

Ronnie Coleman knows a thing or two about winning on the Olympia stage. The biggest show of the year is scheduled to begin on Friday and many of the sport’s greatest voices are making their predictions. Coleman joined this group during a recent conversation on YouTube.

During his career, Coleman totaled eight Olympia wins, which is tied for the most all-time with Lee Haney. He built a physique that was insanely muscular with great conditioning. The Men’s Open legend battled some other greats onstage, highlighted by his rivalry with Jay Cutler. Since retiring, Coleman has created a successful social media platform because of his combination of entertainment and interaction with fans.

Recently, Coleman sat down to make his predictions for the Men’s Open division in the 2023 Olympia.

Ronnie Coleman bodybuilder
Image via Instagram @ronniecoleman8

Ronnie Coleman’s Top 6 Predictions

Ronnie Coleman previously dubbed Derek Lunsford the winner of the upcoming Olympia. This came during a Q&A session with his fans on social media. Now, Coleman has named his top six.

Side note, this prediction was made prior to the announcement of Nick Walker unfortunately missing the show due to injury.

Top 6 Predictions

Ronnie Coleman explained his reasoning and touched on each competitors chances this weekend.

“Normally when a Mr. Olympia gets in first place, he is there for at least two or sometimes three years at the most but I’m going to go out on a limb and say not the case this year. Hadi is going to be second.

This is going to be one of the biggest upsets in the sport of bodybuilding. Derek Lunsford is going to win this whole thing, coming out of the 212 all the way to the open becoming the best bodybuilder in the world.”

 

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Coleman believes that Samson Dauda has made necessary improvements and hs catapulted himself into the mix.

“With all the improvements he’s made every single year and at every single show, gonna get third and it’s gonna be a tight, close race between those three guys.”

Coleman closed out this topic by discussing Andrew Jacked and Brandon Curry.

“Fifth place is going to Andrew Jacked. Another guy who has made a lot of improvements, just needs to make a few more and he’ll be in that top three real soon.

Brandon has seen some better days and his conditioning has not been there the last almost three years since he won Mr. Olympia.”

All of the action will play out on Friday and Saturday in Orlando. The 2023 Olympia could see some new champions crowned and new competitors take a step up in performance.

Do you agree with Ronnie Coleman’s 2023 Olympia predictions? For more news and updates, follow Generation Iron on FacebookTwitter, and Instagram.

Pre Lab Pro Review- The Next-Gen Pre-Workout Formula

Pre Lab Pro Pre-workout

This pre-workout is all-around ergogenic with smart stimulation for fast and healthy progress.

With so many pre-workout supplements on the market, choosing the best option can be incredibly daunting. Many supplements are just packed with caffeine to keep you bouncing all over the gym, and once you’re done, you realize your workout was incredibly ineffective. Why waste your time and money with nonsense pre-workout supplements when you could have a top tier product on your shelf? In this post, we review Pre Lab Pro Pre-workout and evaluate, test and sample this next-gen pre-workout formula designed with your training and performance, as well as health and wellness, in mind.

Any good pre-workout supplement will increase energy and focus so you feel willing and ready to tackle any workout. But those pre-workout supplements that go above and beyond will aid in muscle pumps, reduce fatigue, boost endurance capacity, and increase recovery to give you the best benefits possible from your supplements. Pre Lab Pro can do this and much more and is one of those products you must try.

Pre Lab Pro Overview

Pre Lab Pro is the all-around pre-workout for strength, speed, stamina, endurance, and recovery. Nootropic-enhanced caffeine for energy, focus, and calm intensity ensures fast and healthy progress.

Pre Lab Pro is on a mission to help athletes and people of any fitness level bring their workouts to the next level. Safety is their number one priority and by working with safe and natural ingredients, this allows for more muscle mass, enhanced athletic goals, and a healthier lifestyle overall as you seek those gains you want most.

Pre Lab Pro Highlights

Pre Lab Pro is the next-gen pre-workout formula designed for all-around strength, speed, stamina, endurance, and recovery. Using nootropic-enhanced caffeine, this provides for smart stimulation for energy, focus, and calm intensity.

This revolutionary design targets three key pathways that work in synergy to supercharge workout performance, promote health balance, and accelerate your overall progress. Using premium ingredients, Pre Lab Pro works to optimize the safety and effectiveness of this product so you only see those gains you want most.

Promoting a wide range of benefits towards your fitness goals, you can work towards fast and healthy progress with Pre Lab Pro for intense and frequent workouts.

Video Review by Generation Iron

No review is complete without a Generation Iron review, and we were able to try it for you on camera. Check it out.

Ingredients

Natural Caffeine: Natural caffeine sourced from Coffea Robusta seeds, this works for maximum benefits and minimal side effects. It will enhance attention and focus, increase energy and intensity, aid in muscle growth, strength, and fat burning, and offer clean energy for jitter-free workouts (1).

L-Theanine: Helps reduce caffeine jitters and crashes and offers more calm, cleaner stimulation (2) to relieve excessive caffeine consumption.

L-Tyrosine: Can sharpen focus under stress and maintain neurotransmitters that may be depleted by caffeine. It also works to support brain chemicals that support athletic intensity and cognitive assistance (3).

L-Citrulline: Supports peak power output and helps keep energy in your muscle tissues. It also boost muscle growth and recovery and maintains your VO2 max for muscle efficiency (4).

Red Beet Powder: A natural source of nitrate, this will relax your blood vessels and boost blood flow to push you through all training for optimal performance (5).

Other Ingredients

Vitamin D, Riboflavin, Vitamin B6, Folate, Vitamin B12, Potassium, Iron, Salt, Dextrose, DL-Malic Acid, Erythritol, Natural Flavors, Xylitol, Monk Fruit Extract, Stevia Extract, Silica

Pre Lab Pro

Stim Or No Stim Stim
Number Of Servings 20
Serving Size 1 Scoop
Flavors Natural Berry
Best Way To Take Mix 1 scoop with 12 oz. water and drink 30 minutes before exercise.

Price & Effectiveness

Pre Lab Pro is a great pre-workout supplement made with premium ingredients to deliver smart stimulation, homeostasis support, and fast and healthy progress for the best gains to training and performance, as well as health and wellness.

With 20 servings per container, 1 scoop will pump you with these great ingredients. A great Natural Berry flavor ensures you never grow bored with the taste of this pre-workout supplement.

Pros

  • Clean and effective pre-workout supplement made with natural flavors
  • Great benefits to strength and muscle growth, speed, stamina, endurance, and muscle recovery
  • Nootropic enhanced caffeine for energy and focus for workout performance
  • From a reputable and honest company

Cons

  • Premium priced option
  • Only available directly on their website

Price: $59.00

pre-workout

Who Should Take Pre Lab Pro?

Pre Lab Pro is a great pre-workout supplement for anyone taking part in a number of training programs from strength training to high intensity interval training, and even longer distance running or endurance work. It will help prime your muscles so you get the most out of each and every workout and optimize post-workout muscle recovery.

Is Pre Lab Pro Safe?

Pre Lab Pro is safe for use and great care is taken throughout the whole process. With premium ingredients and clinical research to back it up, an honest label gives you everything you need to know about this product. Undergoing plenty of quality control checks and quality assurance, it is third party tested for purity and potency.

Since this does have caffeine, it is important to keep that in mind as this works well for physical and mental energy. Those sensitive to caffeine may experience side effects, but that would be with most products containing caffeine as these are designed to help with peak muscle power, intense exercise, and anabolic muscle growth.

Overall Value

Pre Lab Pro is that quality pre-workout supplement with a next-gen pre-workout formula designed to give you the edge when it comes to all your gains along with a healthy diet. Working to shatter limits and reach beyond just strength and stamina, Pre Lab Pro is made with premium ingredients and a cutting edge formula to round out an incredible workout. What you are really getting is the highest-quality pre-workout with safe and effective ingredients from a company who prides themselves on transparency. Check out Pre Lab Pro today and see what this amazing supplement can do for all your workouts.

Try Pre Lab Pro Today


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 Pre Lab Pro and Envato

References

  1. Cappelletti, S.; Daria, P.; Sani, G.; Aromatario, M. (2015). “Caffeine: Cognitive and Physical Performance Enhancer or Psychoactive Drug?”. (source)
  2. Owen, G.; Parnell, H.; Bruin, E.; Rycroft, J. (2008). “The combined effects of L-theanine and caffeine on cognitive performance and mood”. (source)
  3. Coull, Nicole; Chrismas, B.; Watson, P.; Horsfall, R.; et al. (2016). “Tyrosine Ingestion and Its Effects on Cognitive and Physical Performance in the Heat”. (source)
  4. Gonzalez, A.; Trexler, E. (2020). “Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature”. (source)
  5. Clifford, T.; Howatson, G.; West, D.; Stevenson, E. (2015). “The Potential Benefits of Red Beatroot Supplementation in Health and Disease”. (source)

Nick Walker Out Of 2023 Olympia After Suffering Torn Hamstring

Nick Walker announced that he will miss the Olympia due to an injury.

Olympia contender Nick Walker announced on Tuesday that he will miss the 2023 Mr. Olympia due to a hamstring injury. Walker, who finished third in last year’s event, was expecting to make a run at the crown this weekend. Many had him as a potential front runner.

In a relatively short amount of time, Nick Walker has become one of the most anticipated bodybuilders in the IFBB Pro league. His massive size and conditioning have been lauded by fans and experts ever since he came onto the scene. Fast forward to 2022, Walker earned a third place finish at the 2022 Olympia – only behind champion Hadi Choopan and Men’s Open newcomer Derek Lunsford.

Nick Walker than jumped into the 2023 Arnold Classic just three months later. He brought a physique that was clearly more conditioned than his Mr. Olympia appearance but was perhaps slightly smaller and less full – reducing his famous “freak factor.” Due to this, he fell just short and landed second place.

You can watch Nick Walker’s full video message posted on his official Instagram below:

In a video message posted on his official Instagram channel, Nick Walker states that the injury happened shortly before he arrived to Orlando for the Mr. Olympia competition. He notes that he tried to push through the injury and receive treatment so that he could still compete. Ultimately, the injury got worse.

After conferring with his coach and team, they universally decided that Nick Walker should drop out of competing at the 2023 Mr. Olympia. They believed that his injury would surely prevent him from placing in the top 3. Walker did not want to take a step down in placing after his previous accomplishments.

Becoming emotional and holding back tears, Nick Walker admits that this was a very hard decision to make. He felt that this was his best Mr. Olympia prep and that it was also his easiest prep. Walker stated, “It just sucks, because you don’t know what to do.”

Nick Walker takes the time to thank Mr. Olympia organizers Jake Wood and Dan Solomon as well as IFBB Pro president Jim Manion. He also thanks his girlfriend for her endless support. Of which he claims that he would not still be competing without her.

Nick Walker ends the video on an optimistic note.

“Anyone who knows me, knows I will come back stronger.”

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

Jeff Nippard Explains How To Train for Pure Muscle

Jeff Nippard breaks down training for pure muscle mass

Training for pure muscle mass is something that is easier said than done. A lot of people believe that doing heavy, intense training sessions like that of Mike Mentzer or Dorian Yates, then others say that higher volume is the key to training for muscle mass. Jeff Nippard recently took to YouTube to discuss the aspects of training for pure muscle mass, and it may be a little different than what you had thought it’d be.

Let’s take it down.

Who is Jeff Nippard?

jeff nippard
Image via Instagram @jeffnippard

Jeff Nippard is an all natural bodybuilder and powerlifter, meaning he has never used anabolic steroids or any other performance enhancing drugs. Despite being natural, he still sports a massive physique and demonstrates some serious work ethic. With a large following on social media, he uses his platform to promote himself and inspire others to see the gains they want most.

Full Name: Jeff Nippard

Weight Height Date Of Birth
155-165 lbs. 5’5’’ 10/06/1990
Profession Era Nationality
Bodybuilder, Powerlifter 2010 Canadian

Training for Pure Muscle

At the beginning of the video, Jeff states that he is making the video to discuss how to get bigger and stronger, and it is not mainly about strength. He lays out that he will be breaking down five crucial bodybuilding principles on how to train for muscle growth. So, let’s take a look at them.

Tension is King

Jeff nippard

The first principle he lays out is that tension is king. Tension is the force that muscles experience when they stretch and contract under load. Jeff uses the analogy of muscle fibers being like a rope during a game of tug of war, and stretching and pulling on the rope is tension. The tension on the muscle signals that it needs to grow bigger, adapting to increasing loads and tension. So, how do you maximize tension on the muscle?

Use Bodybuilding Technique

Jeff goes on to explain that to achieve maximum tension, you need to go through exercises using a specific technique that Jeff calls “bodybuilding technique”. It differs from the powerlifting technique as well as the standard lifting technique. What bodybuilding technique entails is a controlled 2-4 second negative, as he states that the negative part of a rep (eccentric) is more important than the positive part (concentric). He states that many people lift with the opposite approach.

He states that you should be more forceful and explosive on the positive, then really control the weights on the way down. Jeff states that this tension rule applies to most exercises, whether you are on a machine, using dumbbells, or using barbells

Next, Jeff states that when training for muscle mass, you need to be using a full range of motion, this is part of his bodybuilding technique. You want a deep stretch on each exercise. However, Jeff does say that partial reps can be effective when done in the stretched part of the lift, not the squeeze part. But, do not compromise your form too often to do cheat reps, as this takes away from the tension on the muscle groups, and if you are training for pure muscle you want the tension on the target muscle.

Effort

Jeff then states that you need to hit your sets hard, meaning you need to push pretty close to muscular failure for them to be effective. One way to go about this is to choose exercises that are safer to fail on, and generate less fatigue. If you choose exercises that are less costly recovery wise, you can push closer to failure in a safer manner. Jeff references a study that shows as you get closer to failure, the more muscle growth you will see. 

However, he also references a study that says muscular failure is unnecessary. So, which do you choose? What Jeff recommends when it comes to training for pure muscle is to do two or three working sets with one or two reps left in the tank, then do one last set until absolute failure. If you go to failure on every set, you’d be far too fatigued.

Give Your Muscles a Reason to Grow

jeff nippard training for pure muscle

It may sound odd, but Jeff says that you need to give your muscles a reason to grow. What this means is that if you do the same thing over and over, you will plateau. So, in order to avoid that, you should be incorporating progressive overload, where you increase variables such weights, reps, and sets gradually. One option that Jeff states you can really work to improve when it comes to training for muscle growth is the mind-muscle connection

The mind-muscle connection helps to establish a better feeling of the target muscle during exercise. While it may not be as effective as using more weight or doing more reps, research has shown that a mind-muscle connection can help when training for pure muscle. 

Choose High Tension Exercises

The last of Jeff’s bodybuilding technique principles is to choose high tension exercises. This means that sometimes choosing exercises other than the squat, deadlift, or bench press is the way to go, as you are training for hypertrophy, not strength training. Jeff states that the barbell exercises do not have the proper amount of stimulus to fatigue ratio. You want to choose exercises that maximize the amount of stimulus to each muscle, but have lower fatigue. He uses the example of the deadlift, which is very high in both stimulus and fatigue.

That being said, the standard barbell lifts and other exercises like pull ups do not provide the amount of tension that other lifts do, such as cable or machine exercises, and you want as much tension on the target muscle as possible. He uses the example of dumbbell bicep curls that have the most tension when the elbows are at just about 90 degrees, whereas with cable curls there is tension throughout the whole movement. 

Wrap Up

Overall, there is a lot more that goes into training for pure muscle than just hitting a good amount of volume with some heavy weights. Jeff Nippard has laid out five principles for training for muscle, and they make a lot of sense. 

Do you agree with these principles?

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

2023 Olympia: Men’s Physique Preview & Predictions

2023 Olympia Men's Physique preview

Here’s a breakdown and predictions for the Men’s Physique division at the 2023 Olympia. 

Are you prepared for the upcoming 2023 Olympia event? It takes place this weekend, from November 2nd to 5th, in Orlando, Florida, at the Orange County Convention Center. We share your excitement, particularly for the Men’s Physique Olympia category, which boasts the largest number of competitors among the men’s divisions. As of the conclusion of the qualifying season on October 9th, we currently have 47 talented athletes vying for the title.

The Men’s Physique category, known as the “beach body” division, is more about aesthetics than mass. Aspects that judges pay attention to include the shoulder-to-waist ratio, plus a balanced and extraordinary development of the chest, shoulders, back, arms, and calves. Large and humongous legs aren’t a priority in this category. Men’s Physique athletes must also have a body fat percentage of less than 5% to be competetive. 

As a category, the Men’s Physique division has had only five winners since its inception in 2012. Three of those winners are in this year’s lineup, with unique buzz around the comeback of four-time champion Jeremy Buendia. For qualifications, all past-time champions are forever eligible to compete; the top three winners from last year also get a spot, and then winners of pro shows during the qualifying season also join the list.

While Buendia has won the title four times, he hasn’t competed since 2018, so fans don’t know what to expect. Plus, he’ll have to deal with last year’s winner, Erin Banks, and Brandon Hendrickson, a three-time champion in the same category. Also, watch out for athletes like Kyron Holden, who recently caused an unexpected upset in the Legion Sports Fest Pro this year by beating Banks. 

From the above lineup, you can already tell that this year’s Men’s Physique competition will be exciting. Fans are looking forward to an outstanding performance, and so are we. Below is the 47 man list of the 2023 Olympia Men’s Physique competitors alphabetically (by first name), with breakdowns of some competitors and what to expect.

2023 Men’s Physique Olympia Competitors

  1. Adeyemi Awoyemi (UK)
  2. Ali Bilal (Belgium)
  3. Anderson Arruda (Brazil)
  4. Andre Ferguson (USA)
  5. Arya Saffaie (USA)
  6. Ayoub Sulayman (Libya)
  7. Benquil Marigny (USA)
  8. Bhuwan Chauhan (India)
  9. Brandon Hendrickson (USA)
  10. Carlos DeOliveira (Brazil)
  11. Charjo Grant (USA)
  12. Corey Morris (USA)
  13. Daniel Ammons (USA)
  14. Derrick Stevenson (USA)
  15. Diogo Montenegro (Brazil)
  16. Drew Cullen (USA)
  17. Edvan Palmeira (Brazil)
  18. Emanuel Hunter (USA)
  19. Emile Walker (USA)
  20. Emmanuel Costa (Brazil)
  21. Erin Banks (USA)
  22. Febo Gambacorta (Italy)
  23. Ismael Martinez Dominquez (Mexico)
  24. Jason Huynh (USA)
  25. Jeremiah Maxey (USA)
  26. Jeremy Buendia (USA)
  27. Jeremy Potvin (USA)
  28. Jonas Jamena (Phillipines)
  29. Joseph Lee (USA)
  30. Joven Sagabain (Phillipines)
  31. JunHo Lee (South Korea)
  32. Kahlia Ramzi (Algeria)
  33. Kyron Holden (USA)
  34. Mahmood Al-Maghrabi (Bahrain)
  35. Mauro Fialho Garcia, Jr (Spain)
  36. Mehdi Kabbadj (Morocco)
  37. Ming Chieh Tsai (Taiwain)
  38. Rafael Oliveira (Brazil)
  39. Reubeb Glass (USA)
  40. Riccardo Croci (Italy)
  41. Rodrigue Chesnier (France)
  42. Ryan Terry (UK)
  43. Sidy Pouye (Spain)
  44. Vinicius Mateus Veiro Lima (Brazil)
  45. Vitor Chaves (Brazil)
  46. Victor Manuel Ramirez Chavez (Costa Rica)
  47. Yoon Sung Lee (South Korea)

Competitors to Lookout For

Qualifying for the Men’s Physique of the Olympia is no easy feat. It involves extensive training and changes to your diet before and during the competition. Everyone works hard to meet specifications and so have a chance to win the crown.

However, using social media, the news, physique updates, and performances last year alongside rankings in the months leading to the show, favorites tend to emerge. Here are some competitors to look out for in this year’s Olympia Men’s Physique category.

Erin Banks Exclusive Interview ahead of 2023 Men’s Physique Olympia 

Our list is, of course, not complete without the current Olympia Men’s Physique title holder Erin Banks. He also won the Arnold Classic last year and went ahead to win it again this year despite not needing it to qualify for the Olympia. Plus, after the recent defeat to Kyron Holden in the Legion Sports Fest Pro, you can bet that Banks will not leave anything to chance in preparations. In this interview on the Generation Iron goes into detail on the top three factors for bodybuilding success.

Brandon Hendrickson Exclusive Feature on “Generation Iron 3″

After his Olympia debut in 2015, Brandon Hendrickson has won the Men’s Physique title three times. First in 2018 and then back in 2020 and 2021, plus, he’s never gone below fifth in his Olympia appearances. Hendrickson was also a runner-up to Erin Banks at the Olympia last year. Brandon Hendrickson was featured in the documentary ‘Generation Iron 3’ alongside Chris Bumstead. The film documents his journey in the city of Chicago as he makes his way to compete the Arnold Classic and showcase the inside pressure and passion as he preps for this essential competition.

Jeremy Buendia

 

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A post shared by Jeremy L. Buendia (@jeremy_buendia)

Jeremy Buendia is another athlete who knows what it is to be a champion in this category. After a second-place debut in 2013, he went on to win first place in 2014, 2015, 2016, and 2017. However, the 4x Men’s physique champion Buendia hasn’t competed since a 4th place finish in 2018, so fingers are crossed on this one. 

Kyron Holden

 

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A post shared by Kyron Holden (@kyron_igm)

Kyron Holden has competed in the Olympia Men’s Physique category every year since 2018. He’s shown steady improvement in his physique over time, ranking as high as a 3rd place finish in 2019 and 2020. Despite a 6th place finish last year, we have our eyes set on Holden because of this year’s Legion Sports Fest Pro shock, where he matched and beat current title holder Erin Banks. 

Ryan Terry Exclusive Interview on Men’s Physique category 

Ryan Terry earned his qualification for this year’s Olympia by winning the 2023 New York Pro and has never placed below 7th. The British bodybuilder has hit as high as 2nd place in 2016 and also has wins in competitions like the Asia Grand Prix and the Arnold Classic under his belt. Fans will look forward to at least a top-10 finish from Terry this year.

Charjo Grant

 

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A post shared by CHARJO GRANT (@iamcharjo)

Charjo Grant is respected as not only a Men’s Physique bodybuilder but also a veteran in the United States. After two 12th-place finishes starting his debut in 2020, Grant put in the work and finished 4th on stage last year. He won the San Antonio Pro to qualify this year, and after this grueling back workout with Jeremy Buendia, fans are excited to see how well he fares this year. 

Dark Horse Olympia Men’s Physique Competitors

All of the athletes above have prior Olympia Men’s Physique experiences. However, it’s no guarantee for a top performance or the title. Below are some others they’ll have to watch out for this year.

Sidy Pouye

While Sidy Pouye did qualify for Olympia last year, he didn’t compete. But he brought his top game to the season, winning the Sheru Classic Italy Pro, Mr. Big Evolution Pro Portugal, and Europa Pro. Pouye also placed in the top five in competitions like the Pittsburg Pro and New York Pro.

Jeremiah Maxey

Jeremiah Maxey is another new athlete to watch out for this year. He brings an impressive physique and a first-place finish in the Texas Pro. The American bodybuilder also came second in the Tampa Pro competition this year. 

Rafael Oliveira

While Rafael Oliviera was the seventh Brazilian to qualify for Olympia Men’s Physique this year, he is one to watch. A surprising first-place win at the 2023 Musclecontest International Goiania Pro netted him his qualification. Oliviera won with a perfect score through pre-judging, and we’re excited to see how far he goes this year. 

Wrapping Up

The Men’s Physique category of the Olympia this year is star-studded and will certainly be historic. With a four-time, three-time, and the incumbent title holder competing, this is undoubtedly one division to watch. Do you have a favorite to win the 2023 Olympia Men’s Physique title? 

Let us know on Instagram, Facebook, and Twitter, and follow us as we update the live results of the show this weekend!

How Much Protein Should You Be Consuming?

carnivore diet

protein

The sweet spot for your protein intake

Putting on adequate amounts of muscle mass is one of the biggest parts of bodybuilding. You can be as lean and shredded as you want to be, but if you don’t have any size to back it up then essentially you’ll just look like you don’t lift when you are wearing clothes. The goal of bodybuilding is bulking up and gaining a tremendous amount of muscle to make people pause and take notice. In order to get the body you seek, you have to plan things accordingly, and one of the most crucial things is that your diet needs to be in place. That being said, protein is one of the most important macronutrients you can consume when it comes to building muscle. You won’t just be relying on training to get all of your gains. You’ll need to be eating right as well. Some even go as far as saying that nutrition is 70% of bodybuilding.

So, how much do you need? Let’s break it down.

Protein Overview

protein

So everyone pretty much knows that the best macronutrient to build muscle is clearly protein, as you see so many products that advertise “high protein” and such. Carbohydrates provide you with energy to accomplish a tough training session in the gym, as well as recover after one. And last but not least of the big three macros is fat, which helps you to absorb the nutrients from the foods you consume. However, as discussed above, protein is for making gains. Look back to the diets of Arnold Schwarzenegger and other Golden Era bodybuilders, and most of it was protein. If you want to make the right amount of progress then you’re going to need to know how much protein you should be consuming..

Many people run out and start buying up as much protein powder and lean meat as possible hoping, to prep their meals full of the macro, and pack on pounds and pounds of muscle by eating an incredible amount of the macronutrient. Unfortunately for them, that kind of approach to muscle building is going to leave them with some gut issues, as well as crashing into a dead end hard and fast. There’s a science to building muscle and stuffing your face with an unmeasured amount of protein will ultimately get you nowhere, and can really just make you fat.

The Adequate Amount of Protein

There is an adequate amount of protein that you should be consuming to build muscle. If you go too low, you won’t build muscle, but too high and you can become overly fat. So if you’re intending to pack on muscle then just exactly how much protein should be consuming to get not only fast development, but sustainable results as well? There are a lot of different speculations and rumors as to the sweet spot. Some people say 0.8 grams per pound of bodyweight, others say 1.5 grams per pound of bodyweight.

Typically the sweet spot for the amount of protein you need is between those two numbers, but what it comes down to largely includes your goals. Are you bulking, cutting, or maintaining? How hard are you training? Are you doing a lot of cardio?

When to Consume More

One study from 2007 found that the participants, who took part in their 11 week training program, who were taking 1.5g of whey protein per kg of body weight per day concluded that whey protein seemed to ‘promote greater strength gains and muscle morphology during RE (Resistance Exercise) training.’

Another study from 2006 showed ‘that protein supplementation’ of 1.5g per pound of body weight ‘during resistance training, independent of source, increased lean tissue, mass, and strength over iso-caloric placebo and resistance training.’

Another study from 2001 found that participants who were taking 1.5g of protein per pound of bodyweight per day, compared to the subjects who were taking 0.5 grams per lb of bodyweight found that, ‘males that supplemented with whey protein while resistance training demonstrated greater improvement in knee extension peak torque and lean tissue mass than males engaged in training alone’.

When to Consume Less

protein

Many times, people will ask the question of when they are cutting, or trying to lose weight if they should consume less protein or not, the thought process being that less calories equates to less fat. Surprisingly, the answer here is a resounding no. There was one study that had been conducted, it was a review of dietary protein during caloric restriction in resistance trained lean athletes, when trying to reduce body fat. And there was ‘evidence that protein needs increase when athletes restrict calories or have low body fat’.

The study concluded that the body fat percentage decreased for all the study groups, it also made a case for higher protein as the ‘protein needs for energy-restricted resistance-trained athletes are likely 2.3-3.1g’ (per kg of body weight) / 1 – 1.4g per lb of bodyweight.

It is worth remembering that protein works to reduce levels of the hunger hormone ghrelin, while it boosts appetite-reducing hormones. This leads to an automatic reduction in calorie intake, as you are not as hungry when you consume larger amounts of protein.

Our Favorite Protein Powder

Consuming adequate amounts of protein can be difficult, but protein powder supplements make it much easier. Now when it comes to what protein powder to choose, there are a lot on the market, and products like whey can cause stomach discomfort.

MuscleMeds Carnivor

30% OFF

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

MuscleMeds Carnivore Beef Protein Isolate is a revolutionary protein supplement that is well-researched and clinically tested to improve muscle gains and aid in hitting your overall goals. Being packed with 23g of hydrolyzed beef protein, this product is 350% more concentrated in amino acids than steak, and it is also fast digesting, which works to make it easier on your stomach.

Being a non-dairy product gives athletes the opportunity to get a dairy-free product that will still produce adequate gains and results, potentially at an even better rate than your standard whey products. With a touch of zero-carb stevia extract for sweetness and flavor, this protein supplement not only provides the necessary amino acids but also enhances the taste with a hint of sweetness from the natural stevia extract.

MuscleMeds Carnivor Beef Protein Isolate

Check out our individual review of MuscleMeds Carnivor!

Wrap Up

Overall, the correct amount of protein to take in largely depends on your goals and bodyweight. The sweet spot is typically found to be around .08-1.5 grams per pound of bodyweight, and while it can be hard to get there, protein products make it that much easier.

Do you agree with these findings? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.

Breon Ansley Shares Physique Update & Posing Video With Seven Extra Pounds Of Muscle

Physique Update
@breonma_ Instagram

Breon Ansley has stayed in Classic Physique and has put on extra muscle for the 2023 Olympia!

Breon Ansley has put together a great career in Classic Physique and will remain in the division for the 2023 Olympia. After announcing a move to Men’s 212, Ansley reconsidered following an announcement from the IFBB that allows competitors to add weight. Ansley recently shared a physique update with an extra seven pounds of muscle.

The IFBB announced that Classic Physique will increase its weight limits. This will happen by 2-7 pounds for competitors from their allotted weight, which might not seem like a lot but 2-7 pounds of lean muscle mass is a lot of weight. The change was made to help shorter competitors try to even the playing field against taller athletes.

Ansley began his amateur career in 2012 and quickly earned his Pro Card the very next year by winning the NPC USA Championships. He quickly rose to the top of Classic Physique, competing at the Mr. Olympia and winning his first Olympia at the 2017 Olympia. Ansley continued to improve as he won both the 2018 Arnold Classic and the 2018 Olympia.

Classic Physique
Breon Ansley Instagram

Breon Ansley Physique Update

Breon Ansley decided to stay in Classic Physique once the IFBB changed its weight restrictions because he believes that an extra seven pounds will give him a better look on stage. By the looks of his physique update, Ansley might be right.

“My Muscle Costume!😝 had to hit the stomping grounds before off to Orlando tomorrow to let these damn games begin ⭕️ Happy 🎃”

In a YouTube video, Breon Ansley showed off some poses and discussed how the extra weight helped improve his physique. Ansley showed off his improved conditioning when posing, reached by a combination of cardio and resistance training.

Ansley was able to hold his vacuum pose for 25-30 seconds and hit three rounds of posing with each reaching five seconds. The vacuum shows a smaller waist, and demonstrates excellent core control, something the judges look for in the Classic division.

“The body changing as we’re going. Deeper cuts, lines, more separation, more density, more roundedness, and pop.”

In September, Ansley discussed the change in weight restrictions when announcing his return to Classic Physique.

“I THINK I AM ONE OF THE MOST MUSCULAR GUYS. THE MOST OR ONE OF THE MOST MUSCLE-BOUND PHYSIQUES UP THERE. SO, I REALLY THINK I CAN CAPITALIZE ON THE AMOUNT OF MUSCLE THAT I HAVE WITH THIS EXTRA SEVEN POUNDS. CAPITALIZE ON HOW DETAILED I COME IN, THE DENSITY, THE CONDITIONING AND MY MUSCLE MATURITY WITHOUT A DOUBT.”

The Classic Physique division continues to improve with Chris Bumstead remaining at the top, but Breon is coming for him. Fans will get another chance to see Ansley compete on the biggest stage and fight to regain his title.

Do you think Breon will take back his title this year?

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

Best Multivitamin For Women In Bodybuilding 2024

An ultramodern multivitamin designed for peak performance in women.

Finding the right multivitamin can be challenging, especially when it comes to women’s supplements, as a lot of time these are geared more towards men. With so many on the market, it can be difficult to sort through all of the ingredients to find which one will work best for you. The benefits of a good multivitamin are essential for a healthy diet and fitness regimen and are non-negotiable when it comes to your overall health and wellness. However, we have found that Performance Lab NutriGenesis Multi for Women is a great multivitamin supplement geared toward women to provide peak performance and overall health.

Multivitamins will work to pump you full of essential vitamins and minerals to keep you on top of your game. While many of these essentials can be found in food you eat, for those that slip through the cracks, a good multivitamin can compensate so you don’t miss out on anything.

Performance Lab NutriGenesis Multivitamin Overview

Performance Lab NutriGenesis Multi For Women is perfect for women and female athletes looking to optimize training and performance. With 17+ essential daily vitamins and minerals, this formula is specifically calibrated to work for women's needs.

Providing overall coverage, NutriGenesis Multi for Women is an absolute must for women looking to stay in peak shape. Performance Lab is one of the leaders in nutritional supplements and works to optimize consumers’ daily performance, immunity, long-range health. With formulas that include industry-leading ingredients, their products are advanced and combine nutritional technology with innovative supplements to revolutionize the supplements game.

With their own ultramodern take on nutrition, NutriGenesis vitamins and minerals are clean and bioavailable for safety and effectiveness. With clean labels that are non-GMO and 100% gluten-free, you can be sure that all dosages on the labels are correct with no hidden agendas and that their facilities are registered with the Food and Drug Administration (FDA) and are current good manufacturing practices (CGMP) compliant.

women's multivitamin

Highlights of NutriGenesis Multi for Women

NutriGenesis Multi for Women is an ultramodern multivitamin that supports overall health for peak performance. With 17+ essential daily vitamins and minerals, this multivitamin is specifically designed for all the nutritional needs of women. Any nutrients missing from their diet will be replenished and the NutriGenesis ultramodern technology is engineered to boost absorption in efforts to maximize all of the benefits.

As a vegan-friendly, non-GMO, and caffeine free multivitamin, this supplement is great for all of your overall health and wellness needs. Customized for women with gender-specific dosages and hormonal support, it will support daily vitality and biological performance. Supplying 100% of your daily value with their unique and high-quality ingredients, NutriGenesis Multi for Women is a great multivitamin to keep you healthy and fit.

Key Benefits:

  • 17+ essential daily vitamins and minerals: Packed with everything you need so all of those valuable nutrients work for your benefit.
  • Supports daily vitality and long-range overall health: This gives you the overall benefit of a healthy lifestyle and solid performance.
  • Ultramodern nutrition technology: The patented NutriGenesis system provides you with high-quality ingredients that boost absorption to maximize your benefits.

About The NutriGenesis Process

Performance Lab uses their patented process NutriGenesis to mirror nutrient genesis in nature, so even though their vitamins, minerals, and amino acids are lab grown, they mirror the natural process for your health and safety. They are seeded with micronutrients and the live cells can metabolize the micronutrients and thrive, naturally growing new vitamins, minerals, and amino acids to include proteins, complex carbs, antioxiddants, and probiotics. Since NutriGenesis works to match whole foods’ natural structure, your body can absorb them more easily and they will be fully utilized by your body.

strong woman multivitamin

Why These Vitamins Are Key

All of the vitamins found in this multivitamin are there for your overall benefit and while the ingredients list may seem long, that is a great thing. Vitamin A is a fat-soluble vitamin known for it’s support of immune function and vision, while B vitamins are amazing to have as well. Vitamins B6 and B12 can promote muscle growth and repair muscle mass and work for a boost of energy. With many more ingredients listed below, NutriGenesis Multi for Women has all of your bases covered.

Ingredients

Vitamin C: A safe an effective nutrient in protecting against immune system deficiencies and promoting solid immune health (1). It can also influence muscle growth and tissue repair for your athletic needs.

Vitamin D: Promotes absorption of calcium in your gut and promotes bone-building and strengthening (2). It also aids in immunity and works to settle inflammation.

Vitamin E: Great for vision, reproduction, and blood and brain health, vitamin E has powerful antioxidant properties to protect your cells against free radical damage (3). It can also boost immune health and support your cardiovascular system.

Calcium: Works to maintain strong and healthy bones, as well as plays a role in muscle movement by assisting the proteins in muscles that carry out contraction. It can also relax muscles around the heart to help with blood flow and regulate blood pressure levels (4).

Iron: Form hemoglobin which is a red blood cell protein that helps transport oxygen in the blood. It can help provide oxygen to your muscles for improved muscular endurance and also aid in reduced fatigue (5).

Zinc: Supports immune function and helps the body return to homeostasis (6). It also acts as an antioxidant to help fight oxidative stress and decrease chances of disease. Its role in balancing hormones allows for maximum hormone health and fertility and is needed for the production of estrogen.

Other Ingredients

Vitamin A, Vitamin K, Vitamin B1, Vitamin b2, Niacin, Vitamin B6, Folatet, Vitamin B12, Biotin, Pantothenic Acid, Iodine, Magnesium, Selenium, Copper, Manganese, Chromium, Molybdenium, Potassium, Inositol, Boron, and Vanadium

Performance Lab NutriGenesis Multi For Men Label

Number Of Ingredients 25+
Number of Servings 30
Serving Size 4 NutriCaps
Best Way To Take Take 4 NutriCaps daily with your desired beverage.

Price & Effectiveness

Performance Lab NutriGenesis Multi For Women is a powerful multivitamin supplement able to pump you with those vital nutrients to keep you going strong and ensure you never suffer a deficiency. With a monthly supply of 120 capsules, a serving size of 4 NutriCaps will provide all those essential vitamins and minerals.

Pros

  • The potent ingredients included have proven benefits and assured quality control
  • Clean, vegan and eco-friendly, and GMO-free
  • No side effects with this multi specifically designed for women
  • From a reputable company in Performance Lab

Cons

  • Premium priced option
  • Only available on their website
  • Four tablets is a bit much for a serving size

Price: $49.00

women's multivitamin

Ideal Time To Take A Multivitamin

Each multivitamin will come with different instructions on how frequently to take them and the ideal time. Some will say one serving while others may promote 3-4 servings. Our thoughts on this is that 2 daily servings is a healthy amount. This way you do not load up on too many micronutrients at once and ensure a convenient way to get all of those vitamins and minerals.

Many people decide to take their multivitamins in the morning and then around mid-afternoon and it is best to consume these fat-soluble vitamins and minerals with food. Taking one with breakfast and the other with lunch will work great for your daily schedule.


Check out our list of the Best Multivitamins For Women for more great multivitamin supplements!


Overall Value

Performance Lab NutriGenesis Multi for Women is an ultramodern multivitamin designed for women to aid in overall health and peak performance. With 17+ active ingredients and great bioavailability, this multivitamin is calibrated for women’s specific needs. What you are really getting is a great multivitamin supplement from a company who seeks the best products with the newest technology at an affordable price with maximum benefits. Try NutriGenesis Multi for Women today and work to elevate your overall performance and health.

Performance Lab NutriGenesis Multi For Women is perfect for women and female athletes looking to optimize training and performance. With 17+ essential daily vitamins and minerals, this formula is specifically calibrated to work for women's needs.


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 Performance Lab

References

  1. Carr, Anitra C.; Maggini, Silvia (2017). “Vitamin C and Immune Function”. (source)
  2. Kulie, Teresa; Groff, Amy; Redmer, Jackie; Hounshell, Jennie; Schrager, Sarina (2010). “Vitamin D: An Evidence-Based Review”. (source)
  3. Lewis, Erin D.; Meydani, Simin N.; Wu, Dayong (2018). “Regulatory role of vitamin E in the immune system and inflammation”. (source)
  4. Piste, Pravina; Sayaji, Didwagh; Avinash, Mokashi (2012). “Calcium and its Role in Human Body”. (source)
  5. Allen, Lindsay H. (2002). “Iron Supplements: Scientific Issues Concerning Efficacy and Implications for Research and Programs”. (source)
  6. Shankar, A. H.; Prasad, A. S. (1998). “Zinc and immune function: the biological basis of altered resistance to infection”. (source)

Chris Bumstead Shares 2,700-Calorie Full Day Of Eating Ahead Of 2023 Olympia

Diet
@cbum Instagram

Chris Bumstead is working to bring his best package to the stage this weekend!

Chris Bumstead went on to win his fifth Classic Physique Olympia title at the 2023 Olympia weekend. To prepare, he has shared many of his workouts and diet plans on social media, which is part of the reason people love him, he is so transparent. Recently, he put out his full day of eating that consists of just under 2,700 calories.

Bumstead won the 2019 Mr. Olympia Contest title in Classic Physique and has not relinquished it since. He will be going for five in a row come November and will be the favorite once again, but it is a stacked class. During the 2022 competition, Bumstead was challenged by Ramon Rocha Queiroz but still seemed to be in a league of his own — and he did it with a bicep injury. In a recent video on his YouTube channel, Bumstead records everything that he eats on an average day while getting leaner and shredded in the lead-up to the competition.

Who is Chris Bumstead?

chris bumstead
Generation Iron interviews Chris Bumstead

If you’re a fan of bodybuilding, especially the classic “golden-era” physiques like Arnold Schwarzenegger’s in the 1970s, then you may be familiar with athlete Chris Bumstead —back-to-back Mr Olympia classic physique champion.

Bumstead has faced many obstacles over the course of his career and his been able to overcome them and win at all costs. Despite rumors of retirement, Bumstead is focused on winning the biggest show of the year, and taking home yet another Mr. Olympia title in the Classic Physique division.

Bumstead will enter the weekend as the favorite to win Classic Physique once again. The work that he puts in over the course of the year, both in the gym and within his diet, is incredible and is the major reason he is what he is today. In closing, he left viewers with one simple piece of advice: “The moral of the story today is to eat healthy foods and give your body the fuel it needs to thrive.” There are no secrets or special techniques to what Bumstead does in his training routine that isn’t semi-common knowledge, but he is disciplined and that is what sets him apart from the average man. Bumstead’s fiance, Courtney King, has been a supportive partner throughout his journey, and she plays a crucial role in his nutrition.

chris bumstead's olympia diet
Chris Bumstead Instagram (@cbum)

Chris Bumstead Full Day Of Eating

Chris Bumstead took to his YouTube account to share his most recent day of eating. The four-time champion is focused on becoming even more shredded to hit the stage on Saturday.

Meal 1

Chris Bumstead begins his day with 45 minutes of fasted cardio before making breakfast. These are his famous protein pancaked that are made of:

  • 1 whole egg
  • 250 grams egg whites
  • 70 grams oats
  • 1 scoop Fiber
  • 1 scoop Probiotic
  • 50 grams pumpkin
  • 1 1/4 scoop Whey Protein Isolate
  • Cinnamon, Salt, Water

Meal 2

The second meal of the day is a protein-packed one that Bumstead takes in before hitting the gym. He explained that he has upped his protein intake over the last few days heading up to the competition.

  • 180 grams white rice
  • 220 grams Atlantic cod
  • Asparagus

“I’ve upped my protein from all my meals from 200 grams of fish typically and 180 grams of chicken. Weight, not protein. Now, I’ve upped the meat just 20 grams because Hany was like ‘your weight’s coming down. Let’s put in a little more calories and making more protein. You can handle more protein because it’s not that high.'”

 

View this post on Instagram

 

A post shared by Chris Bumstead (@cbum)

Meal 3

After the gym, Bumstead makes a shake that has eight ounces of water, two scoops of Whey Protein Isolate, and one scoop of fiber. His workout last about three hours and he eats right after, around 4:30 in the afternoon.

  • 200 grams chicken breast
  • 150 grams white rice
  • Asparags
  • Himalayan pink salt and honey mustard

Meal 4

Chris Bumstead continues his protein-packed day of eating with his fourth meal.

  • 100 grams white rice
  • 100 grams fish
  • Coconut Amino seasoning
  • Lemon
  • Zucchini

 

View this post on Instagram

 

A post shared by Chris Bumstead (@cbum)

Meal 5

Bumstead usually has fish once again in this meal but decided to switch in the video as he looks to reduce fat intake.

  • 200 grams chicken breast
  • Asparagus

“I didn’t like the concept of my waist feeling full. I’m really trying to vacuum a lot, train my abs, to shrink my waist this year.”

Meal 6

The final meal of the day is where Bumstead goes back to fish.

  • 200 grams salmon
  • Jasmine rice

Wrap Up

Do you think that Bumstead will have his fifth title secured at the 2023 Olympia? Let us know.

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

Is Francis Ngannou the Uncrowned Heavyweight Boxing Champion?

In his pro boxing debut, Francis Ngannou gave Tyson Fury all he could handle.

Francis Ngannou put on the performance of a lifetime in his bout against WBC heavyweight boxing champion Tyson Fury leaving many onlookers saying the Cameroonian is the uncrowned champ. Ngannou lost by split decision, by a single point, to the man many believe is the best heavyweight in boxing today.

On October 28, 2023, in Riyadh, Saudi Arabia, something special took place in the boxing world. A true Rocky moment was brought to life. Former UFC heavyweight champion Francis Ngannou shocked the world with his performance against WBC heavyweight boxing champion Tyson Fury. It was Ngannou’s first foray into the squared circle as a pro boxer against one of the best heavyweight boxers in the game. So suffice it to say no one gave Ngannou that much of a chance. While being a talented athlete and combat sports veteran, many believed that Ngannou didn’t have the experience and expertise to defeat Fury. He may not have won the match, but proved he’s a force to be reckoned with.

In the third round of their non-title match, Francis Ngannou knocked down Tyson Fury. It was a moment that sent many spectators, present company included, right out of their seats. Many people thought Ngannou would be competitive, but would ultimately be dominated by Fury’s superior boxing acumen. How wrong we all were. Ngannou not only came to prove that he could box, he came to make a statement and beat Fury. While he may not have accomplished the latter, he more than proved the former.

 

View this post on Instagram

 

A post shared by MMA Pros Pick (@mma.pros.pick)

Uncrowned Heavyweight Champion?

In the fallout of his bout with Tyson Fury, Francis Ngannou is being hailed by many as the uncrowned heavyweight boxing champion. Fury was unable to get going in the bout and never landed a signature blow in the match. Fury’s usual tactics of hitting and not being hit through head movement and a dominant clinching game were negated. Having wrestled for many years, Ngannou was able to fend off Fury in the clinch. At range Ngannou forced Fury to go first, taking away his long range weapons and countering over the top.

The knockdown in the third was so significant mainly because no one thought Francis Ngannou had the sophistication to land a crushing counterblow against Fury. But Ngannou and his team did their homework and the former UFC champion was able to shock the world. But the third round wasn’t his only moment of success. Ngannou was able to win rounds being patient and picking his shots against Fury.

Where to Go From Here?

With all that said, is Francis Ngannou really the uncrowned champion? In one way yes, he won the story of the fight, knocked down Tyson Fury, and arguably won the ten-round affair. But what can’t be ignored is that all championship boxing matches are not ten, but twelve rounds. Would the scorecards be so close if it was a twelve-round match? Who knows. But there is one way to find out. Ngannou more than earned his place at the top of boxing and a rematch, this time with the title on the line, is something many fans would be interested in watching.

Do you think that Francis Ngannou is the uncrowned heavyweight boxing champion?

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.

Featured Image Courtesy of Instagram

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