Although there are so many different types of diets out there, building muscle mass and staying fit is usually on the top of everyone’s dieting agenda. No matter the type of diet you choose to follow, there are many different ways you can build muscles and get rid of unwanted body fat. While you build muscle, you lose fat. This does not only make you look better, but it can also make you feel more confident and help you live a longer, healthier life.
Here are some of the ways you can build muscles and stay fit on any type of diet.
Eat Lots of Protein
Protein is the number one thing you need to eat when working to build muscles. Protein can help you bulk up and is an important element for building muscles. Make sure to eat foods such as lean meats, fish, eggs, and cheese. While your diet should include protein to help build muscles, be sure to eat a variety of foods that include fruits, vegetables, grains, and carbs, which are all important to staying fit and losing weight while you continue to build muscle. In addition, eating protein before bed can help your body to continue building muscle while you sleep.
Don’t Neglect Your Veggies
While a lot of people consider heightening their intake of protein and fats, they tend to neglect eating vegetables for muscle building. When people think of building muscles, they often think of protein. Protein is not the only important building block for muscles. If you are building muscles, you should eat about 5-6 servings of vegetables a day.
Try having some kind of vegetable at every meal and for a snack. You can also double up to make sure you get enough throughout the day. Since you will be eating a higher amount of protein, vegetables can also help to ensure your digestive system is working properly.
Eat Less Calories Daily
Some diets may have you on a strict calorie intake. Eating less calories per day can help you to build muscle. Some diets may have you eating less carbs, like the Atkins Diet. Others may have you reducing carbs and increasing fat intake, like the Keto Diet. Some diets, like Weight Watchers, require you to count calories or points.
Overall, a decrease in the number of calories can help your body to burn more fat and increase muscle. While decreasing calories can help, it is important you maintain a balanced diet to keep your body moving and free from injury.
Get Plenty of Vitamins and Antioxidants
Our bodies need vitamins and antioxidants. You can get plenty by supplementing to make sure your body has what it needs for building muscle. Glutamine is one amino acid that you can take as a supplement to help build muscles. Also consider getting a good mixture of Vitamin C, Vitamin E and selenium each day. Eating fruits, vegetables, and foods that are high in antioxidants will also help you to build muscles. Even if you take a daily multivitamin, add to it calcium, magnesium, and potassium to support your growing muscles.
Get Plenty of Sleep
You might be wondering what sleep has to do with muscle building. If you don’t sleep enough, your body will not build muscle or lose fat. While some people think of sleep as a nuisance, it is actually very important not only to your health, but for staying fit as well. Getting too little sleep can increase hormone levels and decrease the amount of muscle gained after a workout. Make sure to get about 7-8 hours of sleep per night to build muscles and stay fit.
Give High-Intensity Interval Training a Try
High-Intensity Interval Training (HIIT) can be beneficial to building muscles and losing fat. HIIT involves pushing your body hard for a time and then resting. It can burn a lot more fat than when you exercise at the same pace the whole time. This supports the levels of oxidation in your muscles and allows them to grow. It can help to maintain the muscles you are gaining and should be included in your exercise routine for at least 2 days per week.
Use Heavier Weights for Fewer Reps
Whether you go to the gym or use home exercise equipment, try out heavier weights for fewer reps. It is not about the number of times you lift a weight, but it is more about using heavier weights, even if you only lift it once or twice. It can be more beneficial to body-building than doing a lot of reps. This will help you to gain muscles and lose fat more quickly. It will help you to become stronger quicker and also to gain more lean muscle.
Make Sure to Rest and Recover
Some people believe that in order to build plenty of muscles, they need to be at the gym every single day. While this is ambitious, it might not be as helpful as you would think. Giving your body time to rest and recover from an activity is very important to building muscles, losing fat and staying healthy. Taking a day or two off here and there will actually be more beneficial for you in the long run than working out every day. Your body needs time to reset and take a break from activity. Resting is just as important as working out.
Building Muscle Wrap Up
These are some of the most natural ways you can build muscles and stay fit no matter what kind of diet you follow. When following a diet, it is important that you take care of yourself and do more good than harm to your body. Losing weight is not as important as maintaining your health. Other options would be to take work out supplements along with your diet. These natural ways can help you to maintain your health, stay fit, and even build muscles quicker. They can also help to ensure you are leading a healthy and happy life.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Amanda Maurois is a proud fit mom, entrepreneur and lifestyle blogger who loves to write about healthy lifestyle, fitness and entrepreneurship.
Everyday Changes You Need to Make for Leading a Healthy and Fit Life
Kick-starting a new diet or training regimen can be one of the biggest challenges in transforming your lifestyle. For some people, going to the gym six days a week and eating healthy, making sure to hit your macros can sound intimidating, and even after they try it for a few months feel overwhelmed, leading them to drop their gym memberships. This is a common problem.
However, what you may not realize is that many people never start working out and transforming their bodies because they think it is too hard and will take up a lot of time from their daily schedules, so instead they skip out. Getting over this misconception is almost like winning half the battle. 7x Mr. Olympia champion and bodybuilding pioneer Arnold Schwarzenegger once said, “if the Pope has time to work out, so do you”, and we could not agree more.
Changes to Make to Better Your Lifestyle
This article isn’t about what to do when you’ve entered a gym. Instead, it is about how to reach the the point where you join and attend gym, as well as commit to a healthy lifestyle in a progressive manner, constantly bettering yourself. A spurt of motivation is the last thing you need before starting on your fitness journey.
We see hundreds of people joining gyms as their New Year’s resolutions but almost all of them drop out soon after they start. You need the determination to take on this challenge as transforming your physique isn’t going to be easy and it is going to take time. Usually, longer than you would have imagined.
Let’s break down the small changes you should make!
Hydrate
The first change you can make is to drink water, lots of it. Our bodies are made up of 70% water and people still make the mistake of only drinking water when they are thirsty. If you want to get in shape, you should be drinking at least a gallon of water every day, as it helps to push nutrients through your body, getting them to the necessary areas so you can recover faster.
Drinking four liters of water might look like a monumental task if you’re someone who drinks 4-6 glasses of water in a day. You can set mini goals of drinking a glass of water every half an hour to achieve this goal.
Setting reminders on your phone can also help you in achieving this goal, however there are also large water bottles available that show a fill line and where you should be each hour of the day. By keeping yourself hydrated, you can increase your brain power, flush out toxins, boost your immune system, prevent headaches, cramps, and sprains, among many other benefits.
Move
You don’t have to hit the gym on the first day you feel you need to work on your body. It is perfectly fine to start small. Set a daily move goal for yourself according to your long-term fitness goal. The daily goals could be to do 20 pushups, run a mile on the treadmill, do 20 minutes on the stairclimber, swim two laps, etc.
Some people start working on their bodies but drop out soon. This problem can be tackled by keeping yourself accountable to someone. Share your goal with people around you, it could be with your family, friends, or even on social media.
By telling people what you’re working on, you’ll be setting a mental challenge for yourself. Most people stop working out and hitting the gym because they had no goal, and no one knew about it. By committing to the goal and sharing it with people, you’ll be accountable and will find it harder to drop out.
Eat Right
Don’t make the mistake of getting an appointment with a nutritionist on the first day of your New Year’s resolution, that is just a waste of time when there are so many resources available to get a better understanding of the foods to eat and the foods to avoid, as well as calories, macros, and so on. If you do, ask your nutritionist how many people actually stick to their diets.
Take baby steps into the world of fitness. This will improve your chances of staying on track. The next time you eat out, try to avoid junk food and too many cheat meals, and stick to eating something like a salad or roasted chicken. Change your diet one meal at a time.
It might be a good idea to assist your diet with supplements such as protein powder and multivitamins to help your body achieve the maximum results. But always remember, supplements are called supplements for a reason. They can never replace real food.
Take it Easy
No matter how hard you workout, your body isn’t going to change in a single day – or week for that matter. Your muscles break down when you work out, and repair when you sleep. Just like a baby grows in its sleep, your body transforms while you’re sleeping.
Sleeping for 6-8 hours a day is essential for recovery. If you’re sleeping for less than six hours a day don’t expect your cognitive abilities to function at optimal levels. Most of the high-level executives and performance athletes advocate sleeping for eight hours a day.
Don’t plan on exercising seven days a week when you start working out. Plan your workouts as per your goals. Most of the pros don’t work out more than six days a week, so chances are you won’t have to either.
Starting Your Fitness Journey Wrap Up
Overall, there are plenty of different small changes you can make to better your lifestyle, but in the gym and out of the gym. You do not have to hit the ground running when you start your fitness journey, and that is okay, so taking these small steps is the next best thing.
Are you planning to start your fitness journey? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Cringey Tik Tok trend? Or inspiration to get up and exercise?
We have all seen the edits on Tik Tok and other social media platforms that consist of videos of muscular men, such as Mr. Olympia winners like Dorian Yates and Arnold Schwarzenggerposing with inspirational music or quotes playing in the background. A popular resource for these videos is the Makaeli_Motivation on Instagram. However, now there is a newer trend on Tik Tok that has a lot of people looking down on the gym culture, and that is the “psychopathic Winter Arc” stuff, that has taken over Tik Tok and other social media platforms, and many are cringing and refraining from going to the gym as a result of it.
This may all sound foreign to some, but let’s break down this trend and what exactly a gymcel is.
Now, Tik Tok is a great platform to find gym content, and influencers like Sam Sulek, the Tren Twins, and Alex Eubank have gained a lot of popularity from it, which we are more than grateful for, as these guys are pretty transparent and straightforward with their content, inspiring a lot of newer generations. These days though, there has been a rise in “gymcel” behavior, which has caused many to look down on the fitness industry.
According to Urban Dictionary: “The phrase gymcel is typically associated with a male who takes the gym way too seriously and normally has nothing to show for it.” While it may be a bit harsh, it is hard to disagree with.
“Gymcel” is a play on the term “incel”. It is to the younger generations of the fitness industry (typically men aged 17-23) as what “meathead” used to be to some of the older generations of bodybuilders. Those who did not understand the idea of building a better physique often labeled bodybuilders as “meatheads”, meaning they were dull and only cared about the gym. The newer term “gymcel” is similar to that, as this is a term typically used to describe the newer age of lifters who make the gym their entire personality, meaning they only talk about the gym, spend hours a day in the gym, don’t talk to women, and their lifestyle is entirely catered to the gym. There is not enough pre-workout in the world to fuel the antics of these guys.
While there is nothing wrong with going to the gym, the image of gymcels is causing a lot of people to group the masses of gym goers into this behavior, and it has a very negative connotation due to the content that is being released and is deemed cringeworthy by many. Gymcels do not think of anyone but themselves, and the men they idolize which are often fictional anime characters and Patick Bateman from American Psycho. While they train to look better in hopes of attracting women, there are countless memes made by gymcels on why talking to women is bad.
Tik Tok Trends
Image Courtesy of Youtube (@Big Crag)
There are plenty of “gymcel” Tik Tok trends out there, such as the “sigma male” edits which consist of montages of quotes on heartbreak, fat shaming, shaming women, screaming ‘we go Jim’, videos Patrick Bateman smiling combined and men posing, and to top it all off the people making these edits drown them in the deep fried filter before posting. Not to mention, the hardstyle music that is put on full volume to bring these videos together.
Now there is a trend of wearing a Halloween mask while flexing in the darkest lighting possible while still being slightly visible, and running their thumb across their necks like a blade. This has grown increasingly popular after the influencer named “Shizzy” started doing it, but a lot of people find this to be incredibly uncomfortable.
You also see gymcels making fun of others for performing exercises wrong, being fat, walking in front of their cameras, or maybe doing movements that you do not see often. Joey Swoll has addressed instances like these on several occasions, and rightfully so, as many people are afraid to step foot in a gym due to videos like that going viral.
This is why influencers like Sam Sulek and Chris Bumstead have become favorites of gym lovers, as their content is just straightforward, basic fitness content that a majority of people can relate to. Guys like this are the epitome of humbleness, while gymcel behavior demonstrates more cockiness and vanity, and is a huge turn off for those who are considering going to the gym
Don’t be Discouraged by Gymcels
Image courtesy of Instagram (@shizzylifts)
While gymcel behavior has a fairly negative connotation, do not be discouraged from attending the gym. The gym also does not need to be your entire personality, as even the top competitors in the world still enjoy going out to eat, spending time outside of the gym, even cheating on their diets here and there.
On the other hand, if you are a gymcel, there is no need to stop doing what you love, but be mindful of others in the gym that may not want to be caught in the background of your videos. Or that just don’t want to see you posing in a Halloween mask with the lights dimmed down all the way. Ask yourself, is this the kind of content you want your future boss to see?
The Bottom Line
The bottom line is that training in the gym is something everyone should be able to enjoy without the fear of being judged or made fun of. “Gym culture” is based around people bettering themselves, and others supporting that process. Take a look back at the film Pumping Iron and watch how the gym goers interacted back then.
Regardless of if you are training to be the next Mr. Olympia, a marathon runner, powerlifter, or you just like to be in shape. There should be no negative connotations surrounding gym goers, yet there is a lot of negativity with a rise in “gymcel” behavior.
What are your thoughts on the topic?
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Try these 5 gym exercises over the holidays to sculpt the perfect booty.
The holidays are here, and although it’s filled with drinks, food, and festivities meant to divert us from our fitness goals, that doesn’t mean we can’t improve our physique. Engulfing endless amounts of eggnogs and mashed potatoes and gravy may not be the ideal diet for crushing fitness aspirations. However, the holiday season typically involves eating more calories than usual. So it’s perfect for going into a bulk, gaining as much muscle as possible, and building the perfect booty.
Building muscle and reaching new personal records is much easier when you eat more calories. And naturally, the holidays are the time of year when you tend to eat the most calories. And the largest muscle in your body is the glutes. So it’s only logical to want to grow the biggest muscle in your body when you’re consuming the most calories. And, of course, many women out there yearn for tone glutes. But, as it turns out, many women are also fond of men with round glutes.
This article will cover the 5 best gym exercises you can do this holiday season to grow your glutes.
The 5 Gym Glute Exercises for the Perfect Booty
You can certainly build spectacular glutes from the comfort of your home. But going to the gym is more beneficial when consuming more calories because the gym will give you access to heavier weights and equipment to target your glutes more than most home gym setups. (Of course, if you have a home gym setup akin to a commercial gym, you’re already in good hands.)
And when you’re eating more calories than normal, you must be lifting the heaviest weights to ensure you’re building more muscle than you’re storing fat. So let’s dive into the 5 movements you should do at the gym to build the perfect booty.
Wide Stance Barbell Squat
As the name implies, the wide stance barbell squat is a standard barbell squat performed from a squat rack, except with a wider stance. This exercise is an excellent lower body compound movement that will engage all the muscles in your lower body and let you use heavy loads. But the benefit of the wider stance is that it will target more of your glutes (1).
Dumbbell Curtsy Lunge
The dumbbell curtsy lunge is a reverse lunge, crossing to the opposite side. So you’ll lunge one leg back to the other side of your body and lunge down, then return to the starting position and do the other side. The reverse lunge already targets more of your glutes than forward lunges. And lunging on the opposite side will engage more of your glutes.
Machine Hip Abduction
The machine hip abduction targets your abductor muscles (muscles in your glutes and thighs), and it’s an excellent machine movement for contracting your glute muscles and the muscles that stabilize your glutes. However, compared to the machine hip adduction, moving your legs away from your body will target your glutes more. And this recent study concluded that it’s more effective than free weights for targeting your glutes while minimizing tensor fascia latae (IT band muscle) activation (2).
Barbell Hip Thrust
The barbell hip thrust is an excellent exercise for isolating your glutes and enabling you to overload them with heavy weight since you’ll be using a barbell. The strength you gain from this glute isolation movement will transfer to other big lifts that require glute activation, like squats and deadlifts, furthering your lower body strength. Moreover, the barbell hip thrust reduces the stress on your back and knees that other glute exercises, like squats, may bring. And it may activate your glutes more than standard back squats (3).
Cable Pull-Through
The cable pull-through requires a hip-hinge movement to lift cable weights. A hip hinge is critical for performing deadlifts correctly so that it will improve them. This exercise promotes glute hypertrophy (growth) and activates your hamstring muscles. In addition, since this exercise is done on a cable machine, it provides constant tension on your glutes through every degree of the range of motion.
Glute Workout
Below are the number of sets and reps we recommend you do for each exercise.
Exercises
Sets
Reps
Wide Stance Barbell Squat
3
6-8
Dumbbell Curtsy Lunge
3
8-10
Barbell Hip Thrust
2
8-10
Machine Hip Abduction
2
10-12
Cable Pull-Through
3
10-12
You must perform the exercises above in the order they’re laid out. That’s because it’s best to do the more significant compound movements that target more of your lower body muscles and allows you to use the most weight. For example, wide stance barbell squats, before isolation movements like cable pull through that won’t engage as many muscles or let you use as much weight.
Moreover, you’ll want to ensure you’re resting the appropriate amount of time between sets. Rest as long as possible for the first movement to ensure you can lift the most amount you’re capable of each set; so we recommend resting for three to four minutes between sets. You can shorten your rest periods for the following exercises to two to three minutes.
Final Word
The holidays are here, and it’s when we give up our fitness goals to indulge in food and drinks. So drink and be jolly this holiday season but move in the right direction to reach your goals. The holidays are the perfect time to focus on building muscle since you’ll consume more calories.
And your glutes are the largest muscle in your body, so it makes sense to capitalize on growing them while you enjoy pumpkin pie and stuffing. In addition, performing gym exercises at the gym will give you access to various equipment and allow you to use heavy weights for maximum glute hypertrophy. So try out the 5 gym movements above to build the perfect booty. And watch your glutes blossom.
Paoli, A., Marcolin, G., & Petrone, N. (2009). The effect of stance width on the electromyographical activity of eight superficial thigh muscles during back squat with different bar loads. Journal of strength and conditioning research, 23(1), 246–250. https://doi.org/10.1519/jsc.0b013e3181876811
de Almeida Paz, I., Frigotto, M. F., Cardoso, C. A., Rabello, R., & Rodrigues, R. (2022). Hip abduction machine is better than free weights to target the gluteus medius while minimizing tensor fascia latae activation. Journal of bodywork and movement therapies, 30, 160–167. https://doi.org/10.1016/j.jbmt.2022.01.001
Contreras, B., Vigotsky, A. D., Schoenfeld, B. J., Beardsley, C., & Cronin, J. (2015). A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyographic Activity in the Back Squat and Barbell Hip Thrust Exercises. Journal of applied biomechanics, 31(6), 452–458. https://doi.org/10.1123/jab.2014-0301
Both are staples in a bodybuilder’s diet, but is one better than the other?
You may be someone who wants to partake in the turkey vs. chicken debate. Or maybe you are someone who doesn’t care and wants to eat whatever source of protein you can. That is great and you should. But when it comes to maximizing your goals, and overall gains, knowing which sources of protein can work best for you will give you the best chance at seeing huge gains. The benefit to both turkey and chicken is that they are lean meats. If we were talking about chicken vs. beef, maybe our conversation would be different.
What matters most in your diet is that you work to balance out your macronutrients, but more importantly, the amount of protein you consume. Having the right amount of protein is integral in seeing gains and without it, you just won’t. So, with so many options for protein sources, why are we debating two staples in a bodybuilder’s diet? Honestly, knowing which source of protein is going to give you the most protein should be an answer enough.
Let’s jump into the turkey vs. chicken debate to see which is the better source of protein. Both are staples in a bodybuilders diet but knowing which one may give you more gains is important as you seek the best for your overall growth and development. By the end, you may just be thinking of certain recipes to try as you soon as you sign off your computer.
Importance Of Protein
We hear it all the time but protein is so important to our gains. It is the building block of all muscle so why neglect that and ruin any chance of seeing huge growth. Without protein, our muscles don’t grow, and without muscle growth, you will never see gains. But protein has other benefits than just muscle growth which are important to consider since these aid in our overall health and wellness.
Finding protein sources does not have to be difficult and we all know of the traditional ones like chicken, turkey, fish, lean meats, eggs, among others, but thankfully supplements companies have begun to make protein supplements like whey, pea, brown rice, soy, hemp, and many more.
The benefits of protein for your health and performance include:
Increased muscle growth: Build strength and size by pumping your muscles with protein so they have the foundation to grow (1).
Better recovery: Work to repair those damaged muscles so they can grow back bigger and faster.
Improve weight loss goals: Protein can increase satiety for less snacking and unwanted cravings which can hurt your gains overall (2).
Loaded with nutrients: Protein is loaded with certain nutrients that are great for giving you vitamins and minerals to aid in your overall training and health.
Turkey Vs. Chicken: Which Is The Better Protein?
Now we get to our question of the day; is turkey or chicken better for your gains? We’ll start by saying both are great sources of protein but for your specific needs, it may be important to know a few differences. To start, turkey may be lower in calories on average than chicken, so for those of you really looking to lose weight and put an emphasis on fat loss, turkey may be a solid option for you.
A lot of this comes from the amount of fat in both, with turkey being on the lower end. What is nice is that if you go the store, ground turkey will have options for you in terms of lean content. For example, it says something like 93% lean meaning there is 7% fat content. Or for those really looking for truly lean meat, the 99% lean only leaves room for 1% fat.
For protein content, both are fairly comparable. Depending on the cut of meat, you will find that chicken and turkey are relatively equal in protein content. Which is a great sign for those of us looking to diversify our diet and not eat the same thing over and over again. Knowing that both turkey and chicken will work wonders for our gains should be comforting and without too much stress, you can see great muscle growth with two awesome protein options.
White Vs. Dark Meat
To touch on the idea of white meat and dark meat, what you will find is that white meat is lower in protein myoglobin, whereas dark meat is higher. Myoglobin transports and stores oxygen in the muscles (3). Found mostly in the breasts and wings, white meat is always a great option.
Dark meat is found in active muscles, so more the legs and thighs, but regardless, are also great sources of protein. People have their preference as to white or dark meat, but just know both are great options.
Protein Supplements For Added Gains
While eating a whole food meal and getting all of those nutrients from whole food is recommended and better for you, it is important to note that supplements can work for your benefit in a number of ways so you see those gains you want most. When it comes to pumping yourself with protein, either for muscle building, recovery, or satiety, there are some key supplements to look for.
Protein powders are key for they will offer a great protein source for post-workout gains. Another supplement to consider is casein protein, for this is a slow-digesting protein perfect for overnight repair and recovery so those gains don’t stop while you sleep.
Wrap Up
When it comes down to the debate of turkey vs. chicken, it would be a disservice to declare a clear winner. Both are great sources of protein and can work wonders for your gains. With the right approach to diet, ample amounts of protein, and plenty of diversity in your diet, you are well on your way to see those gains you want most. And you won’t be disappointed by the results.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Leidy, H.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Schweihofer, J.; et al. (2014). “The color of meat depends on myoglobin: Part 1”. (source)
Bulk up this thanksgiving with these holiday themed protein options.
Thanksgiving. It can be a bodybuilder’s worst nightmare if they can’t control their cravings, then they end up binge eating junk foods. It can be a dirty or clean bulker’s dream day if they balanced things out correctly. It’s definitely a holiday that can be unforgiving if you lose your mind and eat an entire pumpkin pie to yourself. But since we know you’re not that crazy and would still love to get into the holiday spirit here are some food alternatives that won’t be killing your hard earned gains.
Don’t know how to cook? Or worse, HATE to cook? Don’t worry, this won’t be a list of long complicated recipes. Check out these quick and easy snacks that will make you feel that Thanksgiving spirit but keep you on your bodybuilding diet at the same time:
Perky Jerky (Turkey Jerky)
Beef jerky may be more popular for sure, but it’s Thanksgiving; try something different for a change will ya! Turkey jerky possesses more grams of protein than it’s beef counterpart. Perky Jerky is low on fat and carbs and high on protein making it an ideal snack for any bodybuilder in need of a kick in the gym. Sometimes you have to think outside the box for some interesting protein options.
If you ask anybody, Thanksgiving is the best excuse to jam your face full of a whole bunch of junk. A junk food staple is definitely apple pie. But since we’re trying to avoid the whole saturated fat thing, Quest Bars have a great alternative with their apple pie energy bars. They’re way healthier than a pie, offer great protein and they taste pretty good into the bargain.
We’d all love to get our hands on some pumpkin pie if it didn’t mean our waistline’s were in danger of exploding. The dedicated bodybuilder knows better to indulge on a pumpkin pie but it’s so hard when it smells and tastes that good! How can a bodybuilder get some of that delicious pumpkin goodness without having to sacrifice their diet? AI Sports has the answer with their limited edition, Pumpkin Pie flavored Protein Powder. It will help out with your cravings, tastes delicious and help those muscles recover after a long workout.
Yeah we’re on a bit of a pie kick for this list, but really are you complaining? You’ve gotta get some pie into your diet somehow right? If you’re still looking to fulfill your pie fix, there’s the pecan pie Clif Bar to put your cravings to bed. It has all the essentials that any bodybuilder will appreciate, namely fiber and protein.
Late night gym session after you’ve stuffed your face at dinner? Then try out this Sweet Potato Recovery Fuel, a supplement powder consisting of actual sweet potato for carbs and eggs for protein. Thanksgiving doesn’t have to be an excuse to slack off and if you do have a hard session this supplement powder is the way to go to recover and be festive all at once.
Can you guess how many calories the average American eats during their Thanksgiving feast? According to the Calorie Control Council a whopping 4,500 – plus a whopping 229 grams of fat! That means most folks will be consuming over 200-percent the average 2,000 recommended calories per day. However, you don’t have to be part of the statistic and can lighten up Thanksgiving favorites by making simple swaps or tweaks to dishes for additional protein. Here are 5 turkey day favorites and simple ways to lighten them up.
Stuffing
Sticks of butter and pounds of sausage tend to jack up the artery clogging saturated fat and calories in this holiday must-have. One cup of traditional homemade stuffing, on average, using white bread and sans the meat provides around 325 calories, 16 grams of fat, and less than 2 grams of fiber. Pile on the bacon, sausage, or other fatty meat of choice and that’s another 100 to 150 calories per serving for this side dish.
Simple Swaps:
Modify the meat: Remove the meat, use less meat – around ½ ounce per person for flavor, or use a leaner cut of meat.
Use less butter: You don’t need sticks of butter to keep your stuffing moist. Instead, use half the butter and supplement with a touch of low-sodium chicken or vegetable stock.
Use whole grains: Instead of enriched bread use 100% whole wheat bread or whole grains (like bulgur or brown rice) or a combo of white and 100% whole wheat bread. Also, be mindful of portions and keep them to around ½ cup to ¾ cups per person.
Mashed Potatoes
Traditional mashed potatoes provide about 400 calories per servings thanks to the gobs of butter and heavy cream. If the recipes uses one stick of butter (or ½ cup), that would add 816 calories to the recipe. If the recipe serves 6 people, that’s 136 calories just from the butter. Add one-half cup of heavy cream and that’s another 67 calories per serving – or close to 200 calories just from fat!
Simple Swaps:
Modify the butter: Halve the amount of butter in the recipe and/or use whipped butter than have fewer calories per amount.
Modify the heavy cream: Swap the heavy cream for whole milk or reduced fat milk. That will cut the calories and saturated fat significantly.
Add fiber: Most folks don’t meet their daily recommended amount of fiber. Leaving the skin on the potatoes can help add some extra fiber.
Add low-calorie flavor enhancers: If you’re cutting back on butter and heavy cream then add more flavor using low-calorie herbs, spices, and vegetables. Chives, onion, and garlic add mouthwatering deliciousness to mashed potatoes.
Swap half the potatoes for cauliflower: If you’re looking to cut back on some carbs you can make your mashed potatoes with mashed cauliflower combined with potatoes.
Cranberry Sauce
Many folks use the canned version which is brimming with added sugar. You’ll get plenty of added sugar from the rest of your meal so cutting back on your cranberry sauce is a smart move.
Simple Swaps:
Make you own: When you make your own cranberry sauce, then you have full control over the ingredients. Making your own only takes 10 to 15 minutes and you can always halve the sugar in the recipe.
Add flavor enhancers: Instead of using a ton of sugar in your cranberry sauce, use orange zest and lemon juice to add flavor for few calories.
Green Bean Casserole
A traditional green bean casserole can rack up about 550 calories per serving. That’s because the recipe usually calls for tons of cheese, gobs of heavy cream, and the crunchy fried onion topping.
Simple Swaps:
Replace the heavy cream: Instead make a slurry, which is a combination of cornstarch or flour with a liquid. In this case, create the thickener using low fat milk and flour.
Cut back on cheese: Aim for about 2 tablespoons of cheese per serving. Use a reduced fat cheese to help cut back on calories and saturated fat. Avoid fat free cheese that doesn’t tend to melt well or be very tasty.
Replace the fried onions: Instead sauté fresh onions in 1 to 2 tablespoons of olive oil or use crunchy panko (Japanese-style) breadcrumbs.
Apple Pie
An average slice of apple pie can contain over 400 calories and 20 grams of total fat. Add a scoop of ice cream or whipped cream and you’ve upped the calories to at least 500 or more! The ice cream and whipped cream aren’t really the main issue. Rather, the crust and filling is where things can be adjusted. Some filling recipes call for tons of butter adding artery clogging saturated fat.
Simple Swaps:
Cut back on butter: You don’t need tons of butter especially in the filling. Cut back majorly on it in the filling and save it for the crust.
Be mindful of your apples: Each apple provides about 70 calories. Aim for about one-half to three-quarters of an apple per serving.
Opt for an open-faced pie: Instead of making a pie crust that is covered on top, opt for a galette, which is open-faced apple tart. It will help cut back significantly on calories and saturated fat. You can also opt for a warm apple crisp made with a delicious, crunchy topping which includes rolled oats, nuts, and seeds.
Pecan Pie
While apple and pumpkin pie have about 400 calories per serving, pecan pie can pile on over 500 calories because of the boatload of nuts. Just to put it into perspective, one ounce of pecans (about 20 halves) provides 196 calories and 20.4 grams of total fat. Although pecans are certainly a healthy nuts providing 19 vitamins and minerals, adding cups to your recipe can add hundreds of unnecessary calories to your pie. Add a scoop of vanilla ice cream and it will be closer to 650 calories per serving.
Simple Swaps:
Swap the crust: Make an open-faced tart (AKA galette) instead of a full pie with the crust over the top.
Use less pecans: Halve the amount of pecans the recipe calls for.
Use less butter: Use one-third to one-half less butter the recipe calls for in the filling.
Toby Amidor, MS, RD, CDN, FAND is an nationally recognized nutrition expert and Wall Street Journal best selling author of seven cookbook including her latest The Best 3-Ingredient Cookbook: 100 Fast and Easy Recipes for Everyone. Toby has been quoted in thousands of articles and appears on national television and radio regularly. Through ongoing consulting and faculty positions, she has established herself as one of the top experts in culinary nutrition, food safety, and media communications.
Mitchell Hooper takes on the back workout of the legendary bodybuilding champion Ronnie Coleman.
2023 World’s Strongest Man Mitchell Hooper recently tackled the epic back workout of eight-time Mr. Olympia Ronnie Coleman. After putting himself through one of Arnold Schwarzenegger’s Golden Era-style workouts, Hooper appears to be willing to experiment with Coleman’s Olympia-style training routine.
Fastly becoming one of the most interesting, strongman competitors to follow, Mitchell Hooper continues to challenge himself in many different ways. he’s already a multiple-time strongman champion and reached the pinnacle of the sport with his 2023 WSM victory. Hooper is even venturing into the world of mixed martial arts where he will battle fellow strongman Eddie Hall. It appears there are no challenges that are too difficult for Hooper to attempt.
That includes taking on one of the most difficult bodybuilding routines out there. Eight-time Mr. Olympia Ronnie Coleman pushed his body to its physical limits in order to become one of the greatest bodybuilding champions in history. While it had diminishing returns, it did cement him as a legend. His physique was unlike any other and he looked otherworldly on stage.
The workout regimen that helped to build Ronnie Coleman into a legendary champion is one that few have attempted. So naturally Mitchell Hooper wanted to try his hand at one of them.
The World’s Strongest Man recently took on Coleman’s punishing back workout. The back workout can be found below.
Mitchell Hooper Takes On Ronnie Coleman’s Back Workout.
800-pound deadlift for two reps
515-pound bent-over row for eight reps
maxed out T-bar rows
Mitchell Hooper was able to perform the 800 lb deadlift with relative ease. The bent-over row and T-bar rows on the other hand were a bit too much for the strongman to accomplish. It just goes to show just how incredibly strong Ronnie Coleman was in his heyday.
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.
Stock up on all the right fitness gear going into the end of the 2023 season
With 2023 coming to an end, the holidays are upon us, the year sure has flown by. However, now is the time to snag all of those holiday deals! Let’s take a look at the top supplements, gear to fit in your gym bag, and fitness equipment to make sure you are stocked up and ready to conquer all of your workouts.
The 9 Best Black Friday Fitness Purchases
We have hand picked the top items from the top of our list pages. So check it out!
Supplements are designed to help you further progress in your fitness journey, delivering the necessary amount of nutrients you need to grow and recover that you may miss in your standard diet. So end your 2023 and start your 2024 with the right supplements!
Protein Supplement
Protein plays a vital role in maintaining, growing and repairing body tissue, especially when it comes to muscle mass. That being said, protein powder can be an easy and efficient way to get in enough of the macro each day. So, what is our top choice of protein powder this Black Friday?
Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Concentrate is a great protein concentrate to pack on lean muscle and promote solid post-workout recovery. With 24g protein and 120 calories, this is great for bulking and adding weight.
Transparent Labs 100% Grass-Fed Whey boasts an impressive array of eco-friendly accomplishments. This is an organic, non-GMO, and gluten-free option that contains no artificial sweeteners, which is a rarity in a world full of whey protein powder, as they are almost always filled with chemical flavorings to disguise the chalkiness of protein. There are also no artificial colorings or preservatives added.
Also, if you have a sensitive stomach meaning digestion or gut issues, as well as allergies, this is an excellent whey isolate for you and your body weight goals and is easy to digest compared to a whey concentrate.
You can also get 10% off of Transparent Labs products as a Generation Iron reader!
As great training aids to improve performance and strength training, the right pre-workout supplement has the ability to provide benefits such as enhanced focus and muscle pumps, accelerated weight loss, and help in getting through those low-energy days.
MUTANT MADNESS ALL-IN is one of the most powerful pre-workouts ever. MUTANT is the supplier of this trailblazing pre-workout. MUTANT only creates supplements that are clinically proven to get results.
MUTANT MADNESS ALL-IN is undoubtedly our top choice of pre-workout to pick up this Black Friday. It contains a strong citrulline malate, ensuring that MADNESS ALL-IN Pre-Workout will give you great pumps, and you will feel unstoppable. Other ingredients in MUTANT MADNESS ALL-IN are the one-two punch betaine anhydrous and creatine that will increase your strength by increasing muscle cell volume even more than normal workouts when taken beforehand!
Branch chain amino acids, or BCAAs for short, have long been projected as popular bodybuilding supplements for athletes of all experience levels. The idea is that they work to boost training and improve all aspects of a workout and recovery regimen. BCAAs are said to also enhance muscle growth, reduce muscle soreness and exercise fatigue, and prevent muscle wasting, holding a variety of benefits for your health and performance.
MUTANT GEAAR is one of the better amino acid supplements on the market. Not only do they contain all 9 essential amino acids that your body can’t produce on its own, but they also have arginine, which is critical to include to optimize muscle-building and recovery which is great because of how it plays an important role in the metabolism of an organism.
MUTANT GEAAR is a superior amino acid product on the market, as it has literally everything you need in an amino acid supplement. It has the 9 essential amino acids, plus arginine and 4g of leucine, designed to pack massive amounts of muscle on your frame — with no synthetic colors or flavors. Moreover, this supplement has 7 grams of BCAAs (branch-chained amino acids) to support muscle growth and reduce muscle fatigue and soreness. And it’s packed with natural electrolytes to optimize recovery.
KNKG Apparel CORE35 is a high-quality gym duffel bag designed to support all your needs. Durable and lightweight, while also providing space and comfort, this bag is perfect for any gym day.
KNKG Apparel CORE35 is a high-quality duffel bag made to support all your gym needs, and perfect for keeping your new gear and supplements in. The outer material is tough, durable, and lightweight while also being water resistant and easy to clean, so it can take a beating. Not to mention, there are multiple external and internal compartments that are perfect for storing gear and supplements, including an internal shoe compartment and a 13’’ internal laptop sleeve. The best part about this bag is that your weightlifting belt can be strapped around it to maintain proper shape and save space.
Weightlifting belts can be incredibly useful tools to keep you both safe and efficient in your workouts, particularly with keeping your midsection in check. They can be especially helpful when it comes to heavy compound lifts for stability and added core support. Many people sport these leather or nylon belts in the gym in efforts to assist lifts like the squat or the deadlift, as these lifts place a lot of pressure on the midsection.
IronBull Strength stands out with their 10MM 4” Unleash Lever Belt. This belt provides not only amazing support, but feels like it almost isn’t there, so you can throw it on and feel comfortable as well as not worry about if your belt is on tight enough or not. The Unleash Lever Belt is made with undeniably good quality (premium grade leather), making it stand out above the competition. It has happened far too often, where we find ourselves rebuying belts because they fall apart after repeated use and abuse in the gym, get stained with sweat, and unfortunately just stop doing the job at some point.
Knee Sleeves
Knee sleeves are crucial for helping to further your leg workouts. They provide compression and protection to the knee joints, helping you to get through grueling leg exercises such as squats, hack squats, and lunges.
Iron Bull knee sleeves are known for their thick neoprene material, which provides extra support and compression to the knee joint. The contoured design of the sleeves ensures a snug fit, preventing them from slipping or sliding during heavy lifts, such as squats. These knee sleeves are made with durable neoprene material, making them suitable for heavy use. They are versatile and can be used for powerlifting, weightlifting, crossfit, and other heavy lifts. Iron Bull knee sleeves are available in various sizes, providing options for lifters of all body types.
Home Gym Equipment
If you are building up a home gym, or just would like to have equipment on standby in case you cannot make it to your actual gym, then picking up a few pieces of equipment this Black Friday may be your best option.
Squat Rack
A squat rack is a versatile piece of equipment that can be used for a variety of exercises such as squats, rack pulls, bench press, amongst others. Pair this with a good barbell and some plates, and you are set.
The RitFit Power Cage is perfect for your home gym, as it holds up to 1,000 lbs. with two steel and durable uprights. It is heavy duty and stable, and this rack allows for 12 variable positions so you can lift freely and enjoy those big lifts. There also is the option for a lat pull down system so you can get in a great back workout on top of everything else!
Barbell
As stated above, pairing a good barbell with a squat rack is great to have in your home gym as it provides you with a variety of exercises that you can do.
American Barbell 20KG Training Bar is a versatile barbell that is rigorously tested for training and competition. A precision ground alloy steel shaft ensures quality, durability, and longevity.
American Barbell 20KG Training Bar is a versatile bar tested and approved for training and competition, and with a great squat rack this can be. The barbell is crafted from precision ground alloy steel and the bar shaft is tested through a rigorous process to ensure longevity and excellent whip for optimal performance on all of your lifts. A finished hard chrome adds extra durability and corrosion resistance for nice added features. The bar sleeves work to rotate smoothly and this bar is 20kg, 28mm in diameter, and 2,200mm in length. This bar is built to last while providing comfort and longevity for all of your goals.
Treadmill
It is no doubt that after the holiday season, you may have a few extra pounds on your frame, and it might not be straight muscle mass. That being said, a quality treadmill can be extremely beneficial for your home.
One of the most versatile treadmills that you can purchase, the Sole Fitness F80 is ideal for anyone looking for a quality treadmill that you can trust!
The Sole Fitness F80 treadmill is a great interactive piece of equipment to boost personal training in your home. It is a durable and high-quality piece of equipment, with quiet drive incline technology and a comfortable fit when running or performing whatever workout to offer low impact support, so there is less stress on your joints. It also offers faster and smoother response, and a similar feel to the road. The 10.1’’ Android powered touch screen panel allows you to view live workouts, follow check out all of the built-in entertainment apps, adjust your speed, incline, and decline for the best interactive workouts.
How to Find the Best Black Friday Deals
Subscribe to Newsletters
Having your email full of “deals” year round can get annoying, that is a fact. However, Black Friday and Cyber Monday may be the time to shift that perspective, and the best part is, you can unsubscribe after the season is over.
It may be worth subscribing to newsletters from supplement companies this time of year, as they put a lot of their deals and promotions for Black Friday and Cyber Monday into these.
Do Your Research
You can take matters into your own hands and do some research on the best Black Friday and Cyber Monday deals on supplements and fitness equipment. Googling some supplements and fitness equipment to buy this Black Friday and Cyber Monday may be your best bet, and we have some great resources on Generation Iron!
Wrap Up
Overall, Black Friday and Cyber Monday are a great time to check out some awesome supplements and fitness equipment! Whether it is for yourself, or gifts to others, you can’t go wrong with these things.
What is at the top of your list?
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Rubiel ‘Neckzilla’ Mosquera recently took the stage and did not disappoint.
Rubiel Mosquera became known as Neckzilla due to the incredible size of his neck and traps. That does not take away from his overall size and he got a chance to show it off on stage in Prague.
Mosquera took the stage during the 2023 EVLS Prague Pro and put on a show. He earned his Pro Card just days earlier at the EVLS Prague Pro Amateur. Shortly after, Mosquera took the stage against some of the best in the world in Men’s Open. Neckzilla finished with the bronze medal behind Samson Dauda and Michal Krizo. Despite not winning the event, Mosquera stole the show with his insane size and potential.
Mosquera took the same route as many bodybuilders nowadays, including Krizo. He began in the IFBB Elite Pro League and eventually made the move to NPC. He quickly earned his Pro Card and took the stage right away in Men’s Open.
Cormier continued to discuss Neckzilla and the breakdown of his physique.
“He’s definitely the Rottweiler in this group. I did like Rubio’s abs against everybody’s. He had like cubed out abs. I tell people if you’re going to have a powerful body, there’s no way you can have flat abs and not paying attention to your abs that much.
Like you see the dominance in the legs. You know what I was telling Rubio, it’s a good thing it is. You know that it’s not like super-dried out quads these days where you’re not going to look that bad out of shape but we would like to see more cut details in his quads. As you see right here, it’s not like he’s so far behind.”
The performance by Neckzilla gained plenty of attention and showed that he is an up-and-coming threat in the Men’s Open division.
Apple Pie
