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Straight Facts: Are Pain Killers Like Aspirin Killing Your Gains?
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Jerry Brainum breaks down recent studies that seem to prove certain pain killers block hypertrophy and muscle protein synthesis. Should you be worried?
When training seriously in the gym for size and strength – it’s inevitable that pain and injuries will occur. While most will always aim to avoid serious injuries like a pec tear, wear and tear is unavoidable. So it’s common for bodybuilders to use over the counter pain killers like aspirin to help reduce soreness, aches, and pains. But recent studies show that drugs like aspirin may be blocking muscle hypertrophy. Should this be a real concern for serious bodybuilders? In our latest episode of Straight Facts, Jerry Brainum breaks down NSAID painkillers and whether or not they could be hurting gains in bodybuilding.
There are a wide variety of pain reducing drugs on the market. The ones that make headlines most often these days are opiates due to their addictive nature and the massive health concern they’ve called. On the other end of the spectrum you have anti-inflammatory pain killers – these are called NSAIDs in the medical community. Aspirin and Ibuprofen would fall under this category.
Nearly all of us had turned NSAIDs at one point or another – whether to reduce a headache or a sore body part. It’s been a household staple for decades. However, a recent study seems to show that NSAIDs have a side effect that reduces muscle hypertrophy and protein synthesis. That sentence alone will make serous lifters and bodybuilders shudder with fear. Do these drugs actually reduce gains? Jerry Brainum, being passionate in the bodybuilding community, decided to use his knowledge to put the study to the test – and see if these findings will really have an affect on a bodybuilder’s lifestyle.
Do NSAID pain relief drugs reduce muscle hypertrophy?
Based on a recent study, it does appear that NSAID drugs do slightly block muscle hypertrophy. However, Jerry Brainum points out that the medical communities relationship with NSAID substances has always been a roller coaster. In fact, there have been studies in the past that claimed the same thing – only for newer studies to deny it. With each passing decade, the scientific community discovers new findings that change their outlook on these drugs.
To add to the confusion, there also seem to be conflicting studies depending on the age of the individual. A study showed that young adult subjects (20s and 30s) had an increase in muscle mass and hypertrophy upon using NSAIDs. On the flip side, older individuals (50+) showcased an increase in muscle growth upon using NSAIDs. How is this possible?
Jerry Brainum explains that as we get older, we start to experience systemic inflammation. This kind of inflammation can get so bad that it leads to very serious conditions in old age. It’s the reason why we have the stereotype, “Help, I’ve fallen and I can’t get up!” Typically, it’s vital for those growing order to add resistance training to their health regiment. It can literally stave off this systemic inflammation and make you a more able and mobile older individual.
So what does this have to do with NSAIDs? It seems that the reason older individuals experienced an increase in muscle growth while using NSAIDs comes down to the benefits of reducing systemic inflammation. The contradiction between younger and older individuals in this study is not a mistake. The NSAIDs likely do still block muscle hypertrophy – but for older individuals the benefit of reducing systemic inflammation leads to more optimal workouts. Thus better overall hypertrophy.
So should bodybuilders avoid NSAIDs like Aspirin?
Ultimately, Jerry Brainum believes that the affect NSAIDs have on muscle hypertrophy is too minimal to truly kill gains. This study also would need further research and follow up to become more reliable. However, if you want to be safe rather than sorry, Brainum has some advice to avoid any negative ramifications.
If you are going to use pain killers like NSAIDs to reduce pain – simply wait at least four to five hours before taking an aspirin. This will allow the benefits of training to take their effect – if you still feel pain after that, the drugs will do their job reducing inflammation with little damage to your muscle growth.
Wrap Up
Painkillers such as aspirin has been a part of normal life for many in the world. So it could be shocking to find out they have an effect on bodybuilding physiques. While this is likely a game changer for anyone competing in the sport, Jerry Brainum’s breakdown provides insight into whether or not this had real world practical ramifications. You can watch his full comments in our latest episode of Straight Facts above! Don’t forget to watch new episodes every Wednesday only on the Generation Iron Fitness Network.
Former MLB Pitcher Kyle Farnsworth Is Jacked Since Retiring: ‘I’m A Bodybuilder Now’
Kyle Farnsworth will go from the baseball diamond to the bodybuilding stage.
Kyle Farnsworth has already showed that he has incredible athletic ability during his years as an MLB pitcher. Now, he continues to show that he is multi-talented building a jacked physique since retiring from baseball. Farnsworth has built up his physique and will now have a chance to compete on stage.
Farnsworth spent 16 years in the Major Leagues as a relief pitcher. He broke into the bigs in 1999 with the Chicago Cubs. He spent six years with the Cubs before playing for eight other teams over the course of his career. This includes both New York squads and the Atlanta Braves. Farnsworth spent most of his career coming out of the bullpen having made just 26 starts in his career, which all came during his first two years in the league.
Farnsworth finished his career with a 4.26 ERA. During his time on the mound, the right-hander became known for his hard-nose attitude. Now, he is showing that he can be successful in many ways.
On Tuesday, Kyle Farnsworth gained the attention of many on social media sharing a picture of his jacked physique in the mirror. Farnsworth said this was a “very rare selfie” but wanted to share his progress just four days away from his first competition.
Kyle Farnsworth Will Compete At The Sheru Classic
Kyle Farnsworth is not slowing down at 46 years old. In fact, it is quite the opposite. Farnsworth will be competing at the 2022 Sheru Classic on June 25 at the Hyatt Regency in Orlando.
Farnsworth will be part of the NPC Southern USA National Qualifier over the weekend. In an Instagram post from May 29, Farnsworth explained that he is excited to see what he can do on stage against some other elite competitors.
“Very excited to be apart of the Sheru Classic and to see what I can do. I will be competing in the novice Classic Physique class. I have always wanted to do one and it’s never to old to start. When you are a competitor you have to find things to compete in.”
Kyle Farnsworth last appeared on a Major League mound in 2014 when he threw 11.2 innings for the Houston Astros and New York Mets. Since retiring, it is clear that he has put his fitness first and will now have a chance to show it off on stage.
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2.5 Weeks Out Petar Klancir Looks Incredible and Ready for Redemption
Petar Klancir is looking beastly weeks out.
Croatian IFBB pro bodybuilder Petar Klancir looks incredible 2.5 weeks out from the Mr. Big Evolution Pro show. Looking to redeem himself after his lackluster performance at the California Pro, Klancir showed some pretty awesome improvements in a recent physique update.
Open to qualify for the 2022 Mr. Olympia, Petar Klancir has been putting in consistent hard work in his training. He certainly has the stature and the frame to cut an imposing figure on the bodybuilding stage. Yet despite that very fact, Klancir came up short in the California pro. Well, he did have all the tools to impress It appears that conditioning could have been his major drawback at that show. Now, with a chance at redemption, Klancir has doubled his efforts to be prepared for the Mr. Big Evolution Pro show.
Ready to Dominate
Petar Klancir has updated his social media with a ton of physique updates. The updates show a better condition Klancir who looks to be the favorite heading into the show. If these physique updates are any indication, Klancir is looking to take no prisoners at the show just 2.5 weeks out.
It is fascinating how the body can change in few months…
Side triceps pose…
the first pose that is called…. double front biceps. the first impact, here is very impressive @ifbb_pro_petar_klancir photos of a few days. he is hungry for the stage… we work to be better
There’s no doubt about it, Petar Klancir has dialed in his conditioning and looks ready to step on stage. With 2.5 weeks until the show Klancir isn’t even at his absolute best. He still has time to dial things in which means his competition must be prepared for war. Should Klancir whip out the competition, expect to see him on the Olympia stage in the near future.
What do you think of Petar Klancir and his recent physique updates?
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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.
Natural Olympia Champ Tamer Barakat Explains How Refeed Days Differ From Cheat Days
Classic Physique Masters 2021 Natural Olympia champ Tamer Barakat says, “a refeed day is not the same as a cheat day.”
Cheat days or cheat meals are common in the fitness world, and fitness enthusiasts and bodybuilders love to indulge in them. As the name suggests, cheat days are when any food is on the table. So, whether you want to stuff your face with pizza, donuts, or both, the ball’s in your court. And cheat days/meals occasionally aren’t bad. And even recommended by many health and fitness experts to help you lose weight and keep it off. However, often people confuse a refeed day with a cheat day, although they’re vastly different. Professional Natural Bodybuilding Association (PNBA) competitor Tamer Barakat says cheat days aren’t the same.
And he shares how he operates his refeed day in an Instagram post on June 11, 2022. Tamer Barakat is the reigning Natural Olympia champion of the Classic Physique Masters division. He also shared the stage with elite Men’s Bodybuilding Grand Masters and Men’s Bodybuilding Open competitors at the 2021 Natural Olympia. He received a silver medal behind Philip Ricardo Jr. (Grand Masters) and a spot in the top five (Open), despite a 40-60 pounds weight discrepancy. Moreover, Barakat is the first vegan natural bodybuilder to sign a multi-media contract with Generation Iron, INBA PNBA, and Iron Man Magazine.
On IG, Barakat stated:
“A Re-feed is not the same as a Cheat day, but label aside it’s not an excuse to eat a 2,000 calories dinner with 1000s grams of salt either!! When cutting my refeed day, vs rest of week, is typically 200-300 calories more only (upping carbs while lowering protein and fat). At most I could get to maintenance but usually I stay under and in a deficit. Today is a refeed day so dinner is black bean fettuccine seitan strips and 6oz fries totaling 545 calories with 19gF/62gC/54gP”
You can see Tamer Barakat’s full IG post and meal below.
Refeed Days
Refeed days allow you more calories compared to other days of the week, but as Barakat acknowledges, not by much. Conversely, you’re usually well above your calorie target with cheat meals and cheat days–typically, an unlimited amount of calories is allowed. But with a refeed day, you only want to consume 20-30% more calories. Tamer Barakat only eats 200-300 calories more.
They help you drop fat and keep your metabolism running efficiently. They also help you maintain muscle mass during a cut. In addition, refeed days are supposed to prevent adaptive thermogenesis, which causes weight loss plateaus.
Recap
Refeed days and cheat days vary immensely. Cheat days are a buffet and give you the flexibility to consume calories well above your target. Refeed days only give you wiggle room to go about 20-30% more than you usually would. Refeed days help you preserve muscle mass and optimize your metabolism for fat loss.
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Arnold’s Son, Joseph Baena Shares Quad-Pumping Leg Day To Start The Week
Joseph Baena shared a post showing off how he starts his weeks off right in the gym.
Joseph Baena was born into bodybuilding greatness and is making sure to keep it in the family. Baena is a multi-talented figure who maintains an impressive physique while working on some projects on the big screen. In a recent social media post, Baena shared how he starts his week with a quad-pumping leg workout.
Baena’s father, Arnold Schwarzenegger, is widely regarded as the greatest bodybuilder of all-time. He is a seven-time Olympia champion and completely changed the sport of bodybuilding over the course of his career. Baena has clearly inherited a passion for fitness and remains active in the gym.
On Instagram, Baena has shared different workouts and even has taken on some poses that his father made famous during his time on stage. This time, it was an Instagram post that showed off a leg day at the beginning of the week.
Joseph Baena Begins The Week By Hitting Quads
Joseph Baena began gaining attention for his physique when he was able to show it off while working on his project, Lava. He has continued to work on his physique and is not shy about sharing some insight.
“It’s Monday! Time to get up and get after it!!!
Started the week off with legs. What are you hitting?”
Joseph Baena shared a squat video on Instagram showing off his quad gains. He is wearing a lifting belt during this lift. It is clear that he has learned plenty from his father about training in the gym and following a strict diet plan. This has helped him become what he is today. The real question is, does Baena have any interest in performing on stage?
Baena has shown interest in bodybuilding in the past but that seems to have taken a backseat to acting in recent years. In any physique updates, he does not have the size yet but it could be added quickly thanks to his genetics. For now, Baena continues to focus on acting, which is another area where his father excelled.
It is always important to hit a Monday hard in the gym and Joseph Baena made sure to do just that.
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Isaiah Miranda To Make Bodybuilding Debut At 2022 Summer Shredding Series
Fitness star Isaiah Miranda makes bodybuilding show debut.
Fitness star Isaiah Miranda is preparing to make his bodybuilding debut. Miranda built his brand on social media totaling nearly 300 million views on YouTube. Now, he is preparing for his debut on stage during the 2022 Summer Shredding Series on Friday, June 24th at the George R. Brown Convention Center in Houston, Texas.
Miranda will look to put on a show for his fans in the insane heat of Houston. Over the years, Miranda has created comedic skits that put his name on the map. Recently, the overall tone has shifted to fitness as he prepares to take the stage as a bodybuilder.
About Isaiah Miranda’s Fitness Journey
Isaiah Miranda might be new to bodybuilding but he is no stranger to fitness and activity. Isaiah hails from Plainsboro, New Jersey. Miranda was a three-sport athlete entering high school in New Jersey. He played basketball, was a national champion track runner and played football at Rutgers University.
Miranda eventually gave up basketball and decided to use the winter season to hit the gym hard. Results came quick as he put on size immediately. Overall, he has shown off a solid physique over the course of his life but has recently taken the next step in the gym and with his diet.
In 2019, Isaiah Miranda began taking his diet seriously. This meant counting calories and measuring portions. Over the early going, there was plenty of trial and error for the influencer. Again, this allowed him to take his physique to the next level.
Isaiah Miranda arrived in Houston during the first week of June to finish off his prep. Not only is he working in the gym, Miranda has been sharing a different YouTube video each day to showoff his workouts and different diets.
Isaiah Miranda Diet & Workout
Miranda has outlined many diets, including his calorie count from each day. This has gone as low as 1,200 in one day as he puts the finishing touches on his physique. Below, you can find an example of one full day of eating by Miranda courtesy of his YouTube page. This video is from Monday, just six days out of competition.
Meal 1
230 grams egg whites
180 grams rice
Meal 2 – Pre-Workout
145 grams protein Tilapia
180 grams rice
25 grams raw honey
Pickles
Meal 3
145 grams ground turkey
180 grams rice
100 grams cucumbers
Meal 4
155 grams beef
180 grams rice
1 whole egg
100 grams cucumbers
Chest Workout
Isaiah Miranda also shares many workouts when he is in the gym. He has taken his lifts to the next level and showed it during this big chest day. The number of sets and reps was not specified but Miranda hit many different areas to add size.
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Veronica Malloy: How To Ensure Bodybuilding Supplements Pass Drug Tests
PNBA Natural Figure Competitor Veronica Malloy goes into detail about supplements and passing WADA compliant drug tests.
The Professional Natural Bodybuilding Association prides itself on being rigorous on keeping the league completely natural. They apply WADA compliant testing to all athletes who compete – to ensure that the competitions are fair and all-natural. But this dedication goes beyond the “big bad” drugs such as steroids and insulin. WADA has a long list of substances that are considered banned – even if they are legal in the United States and in other countries. So how does an athlete, who wants to be natural, avoid failing a drug test while using legal supplements? In our latest GI Exclusive interview, we talk in-depth with pro natural Figure competitor Veronica Malloy on the best way to find WADA compliant supplements.
Veronica Malloy is not only a PNBA natural competitor – she’s also a team captain who helps work with the league to ensure that it stays fair and drug free. This means that she can work with the league and request testing on athletes that she finds “suspicious” of using banned substances.
So it’s safe to say that Veronica Malloy has a deep knowledge about natural bodybuilding, the INBA/PNBA, and WADA compliant substances for bodybuilding. She’s currently preparing for the INBA/PNBA Pro/Am World Championships in Florence, Italy. It’s one of the largest competitions in the natural bodybuilding season – and one that provides many pros an opportunity to qualify for the Natural Olympia.
That’s why we connected with Veronica just under two weeks before she competes. We wanted to check in on her contest prep, highlight her bodybuilding origins, and discuss the trending topics in natural bodybuilding today.
Banned substances and compliant bodybuilding supplements
One such topic is bodybuilding supplements and passing drug tests. While the INBA/PNBA league focuses on drug tests to prevent substances such as steroids into the sport – it also has a long list of other banned (but legal) substances decided upon by WADA. Drug tests compliant with WADA follow the same strict rigorous rules used by the Olympics. It’s the best of the best when focusing on keeping the sport fair and safe.
The supplement industry is bigger than ever in fitness. But not all bodybuilding supplements use the same ingredients. In fact, there are many supplements that have ingredients that would fail a WADA compliant drug test. This puts more responsibility on the athletes to ensure they stay fully clean when purchasing supplements.
We asked Veronica Malloy how a bodybuilder, who wants to be natural, can ensure the supplements they take are truly all-natural as per WADA’s ruleset. Veronica admits that this responsibility is a part of the work an INBA/PNBA athlete needs to put into their career. It’s the same kind of effort that needs to be focused on as training and overall nutrition.
Unfortunately, WADA does not have a list of compliant supplement brands. So the bodybuilder needs to do research, use the WADA website, and learn what supplements will pass drug tests. When performing at the top level of athletic ability – being natural becomes a key responsibility of the athlete. Veronica mentions past examples of athletes who failed drug tests – not because they wanted to cheat with steroids – but because they were unaware the supplements they took included banned substances in the ingredients
Despite intentions, the INBA/PNBA will not allow an athlete to compete, or retain their title, if they fail a drug test. They also end up on the wall of shame. This is why Veronica Malloy suggests that the best tactic for natural bodybuilders is to do the research, find a supplement they trust, and stick with it. With that experience over time – it becomes easier to know which supplement brands not only pass the drug test but also work best for their physique needs.
Wrap Up
Veronica Malloy talked about many other topics during our nearly half hour interview. She discusses how steroids uniquely affect women competitors in untested leagues and why she decided to stay all-natural. She also discusses the upcoming Pro/Am World Championships in Florence, Italy.
You can watch Veronica Malloy’s full comments in our GI Exclusive interview above. And make sure to stick around this weekend for our coverage of the World Championships event!
Mike Tyson Confirms That He Would Fight Jake Paul on Jimmy Kimmel Live
Could we see Mike Tyson vs Jake Paul this year?
Mike Tyson recently confirmed that he would be interested in boxing Jake Paul some time this year. The former reigning heavyweight boxing champion and legend mentioned as much in his appearance on Jimmy Kimmel Live.
Mike Tyson is one of the most recognized human beings in the world. First it was for his ability to knockout other human beings with what seemed like general ease. Now it’s for his redemption story, his successful podcast, and businesses, acting, and just complete transformation.
With all that said Mike Tyson is still known as the form heavyweight champion. He even had an exhibition bout with fellow boxing legend Roy Jones Jr. showing that both men still have plenty left in the tank. Since then, Tyson has remained in pretty good shape and his return to the ring has sparked the imaginations of many. That includes late night talk show host Jimmy Kimmel. Tyson was a guest on his show where Kimmel asked the former heavyweight champ some interesting questions. One such question was about the polarizing Jake Paul.
When asked by Jimmy Kimmel about a potential match up with Jake Paul, Mike Tyson had this to say about the idea.
“That’ll be very interesting. I never took it really serious, but yeah that could be really interesting.”
When asked about Jake Paul and his skillset and ability to be a challenge to the former heavyweight champion, Mike Tyson gave him his due.
“He’s skilled enough, yeah. I’m gonna give it to him, he’s skilled enough because he’s winning. Even if he’s fighting guys who you guys don’t believe are good enough fighters, they should be able to beat him. Right. But they can’t.
“So, he’s beating people he shouldn’t really be beating.
“He’s doing good, for a guy who’s just doing it, this is good.”
Many people would counter with the idea that Jake Paul is bad for boxing, that he tarnishes the sport. Mike Tyson on the other hand has a very different opinion on what the young upstart has accomplished for boxing.
Mike Tyson discusses possible Jake Paul fight with Jimmy Kimmel
“He’s doing so much good for boxing. Listen, this guy got 70 million people following him every time he fights, and the champions of the world don’t have that many people follow them. So, what he’s doing for boxing is just sensational. No one should be hating on that, let’s just fight ‘em. He’s helping everybody get money. Why are people mad at him?”
When asked by Jimmy Kimmel if he would fight Jake Paul, Mike Tyson was pretty adamant about doing it sooner rather than later.
“Anything is possible, yes. But [a fight with Jake Paul] has got to happen this year. It has to happen this year.”
Jake Paul himself responded to Mike Tyson on Twitter where he showed respect and reverence to the legend as well as accepting the fight. See his response as well as what Tyson said in the Tweet below.
Thank you to the great Mike Tyson for the respect and opportunity. This year we are making it happen. pic.twitter.com/dlGQUf2EP0
— Jake Paul (@jakepaul) June 18, 2022
Would you be interested in a Jake Paul versus Mike Tyson match up?
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.
Joey Swoll Reacts To TikToker “Berating” Man For Leaving Squat Rack: ‘He Didn’t Deserve the Way You Spoke To Him’
Joey Swoll defends a gym goer who was being berated for leaving a squat rack for a few minutes.
Joey Swoll continues to use his platform to attempt to spread the word about toxic gym culture around the country. He has been reacting to different videos on TikTok and did it once again defending a man who was being talked down to by a female TikToker.
In the video, you can hear the words coming from the woman filming. She is upset that the man left his stuff near the squat rack while he went to do something else. It is unknown what the man was doing but he could have been supersetting with another workout. He apologizes for the encounter but the woman continues to speak aggressively toward him.
During the interaction, the man offers to have them work in but the woman and her friend claim they only have an hour to workout. She continued to tell the man how he should be acting in the gym.
Joey Swoll Defends Man On The Squat Rack
Joey Swoll has been defending people who are wrongly accused of toxic gym culture and this is another example. He first explains that people need to be conscience of others and not stay on a machine too long.
“Be wary of those around you. Don’t take forever on a machine. Let people work in, whatever the case may be, don’t step away for long periods of time like this man did.”
Swoll then dives into this particular situation and explains that the man could have been supersetting before coming back to the squat rack.
“However, that doesn’t mean that he has to come back from supersetting or whatever he was doing to somebody with a camera in his face recording him and then threatening him that you’re going to post it online.
He immediately apologized to you and asked if you wanted to work in. He stayed calm the whole time. He didn’t deserve the way you spoke to him, you berated him, you swore at him and told him how to act.”
Joey Swoll continues to discuss how the woman even went to management and inquired about the man’s membership being revoked.
“Really? You think he deserves that? Guys, the gym is a shared space. You’re going to be around people that you sometimes don’t agree with and not everyone is going to follow gym etiquette to a T. We’re human beings. We make mistakes and that’s okay.”
The bottom line is that this situation could have went in a different direction if the woman approached the man in a different fashion and that is what Swoll is trying to get across when it comes to encounters in the gym.
“Situations like this can always be resolved if you stay calm, you’re kind, respectful, and simply have a conversation.”
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INBA Athlete Marcus Koh’s Unbelievable 2 Week Pre-Contest Vs. Post-Contest Comparison
Image via Instagram @armbigbig
INBA athlete Marcus Koh compares how he looked pre-contest vs. post-contest two weeks later.
Bodybuilders look utterly different during shows than they do after them. Of course, that’s because they have to get down to extremely low body fat levels to catch the judge’s eyes and have their physiques stand out. However, this level of body fat isn’t maintainable, and shortly after, athletes’ body fat levels shoot up. For example, International Natural Bodybuilding Association (INBA) athlete Marcus Koh shed light on how a natural bodybuilder’s physique can change pre-contest vs. post-contest (within two weeks).
Marcus Koh is an INBA Australia athlete who’s been awarded his Professional Natural Bodybuilding Association (PNBA) pro card. But he plans to make his pro debut by the end of 2023. And he hopes to represent Team Australia at Natural Olympia someday.
Recently Marcus Koh shared an Instagram (IG) photo comparing his physique before a show in Brisbane, Australia. And how it looked two weeks later. The images of Marcus Koh look like they could have been taken several months or even years apart. But Koh claims the difference in his photos is merely two weeks apart. Within two weeks, he went from weighing 71.6kg (pre-contest) to 80.6kg (post-contest). On IG, Koh stated:
“2 weeks later 71.6kg ▶️ 80.6kg Excuse the 5am morning puffy face* water retention showed no mercy once I was fed nutritious food by the folks after coming back from Brisbane”
You can see Marcus Koh’s pre-contest and post-contest photos below.
As you can see, a bodybuilder’s body can look completely different within two weeks after a competition. An extreme diet and water loss will make an athlete lose a bunch of weight quickly. But, conversely, they’ll gain the weight back fast once they return to a more sustainable way of eating.
Pre-contest Dieting
INBA PNBA athletes have been transparent about how strict pre-contest dieting is. For example, PNBA athlete and World Natual Bodybuilding Federation (WNBF) champion Ben Howard opened up about the health issues he faced after an extreme pre-contest diet cut. Howard noted sleep disturbance, hormonal imbalances, fatigue, and a loss of muscle mass.
And INBA Australia pro bikini athlete Amanda Martin says that contest prep has serious health risks, including irritability, menstrual problems, low testosterone, sleep disruption, mood disturbance, fatigue, and strength loss. So besides bulking (gaining muscle), natural bodybuilders need to give their bodies a rest from cutting. So they can balance their hormones and increase longevity.
Every natural athlete follows a different nutrition strategy, of course. But one thing each INBA PNBA has in common pre-contest is a cut. So to be the lowest body fat on stage, competitors keep their calories to a minimum. For instance, 2x Natural Olympia Bikini Divas champ Kayla Rowling is prepping for the World Championships in Florence, Italy, this upcoming weekend–June 25. And she shared her pre-contest breakfast, consisting of protein (egg whites) and vegetables (asparagus and mushrooms).
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