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Iain Valliere Shares Plan To Compete In 2022 Vancouver Pro
Iain Valliere will return to his home country to make his debut this season.
Iain Valliere had a successful 2021 season leading up to the Olympia in October. He has yet to make his debut this year but recently shared his plan to compete at the 2022 Vancouver Pro in his home country.
Valliere, who hails from Ottawa, moved to Florida last year in order to take his preparation up a notch. He joined an episode of Bro Chat | Real Bodybuilding Podcast with Fouad Abiad to speak on his future plans, including shows and preparation.
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There is about 10 weeks until the Vancouver Pro is scheduled to take place. Iain Valliere began his prep about six weeks ago and weighed 302 pounds. At this point, he has slimmed down to between 282-285 pounds. The plan was to start bigger in order to keep size longer heading into the show.
“I’m at home and into my schedule every day; it feels good for sure. I’m getting into the swing of things with the prep faster,” Iain Valliere said.
“Last year, I started at 285. I think my legs have probably improved the most, like the quads and adductors, things like that.”
The current state of Men’s Open is full of mass monsters and this is the reason Valliere has focused on putting on size heading into this season. This is where improvements are coming from compared to last season.
Iain Valliere’s 2021 Season
Iain Valliere burst onto the scene a bit in 2021. He qualified for the Olympia in his first competition by winning the Tampa Pro. Valliere decided to return to the stage the very next week and earned his second victory in as many weeks during the Texas Pro. This put Valliere higher up on the map for the biggest shows of the year.
The pandemic forced the Arnold Classic and Olympia to be moved to the end of the year and Valliere was ready for both. He finished second to Nick Walker at the Arnold Classic in September. Two weeks later, Valliere put on a strong showing at the Olympia and finished in seventh place.
This year, Iain Valliere must win a show or finish in the top three of the qualification points system in order to earn a spot at the Olympia. The full roster for the Vancouver Pro has not been released to this point but Valliere will be present looking to earn a victory in his first show for the second consecutive year.
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Can Caffeine-Free Pre-Workout Still Produce Energy & Pumps?
Caffeine-free pre-workouts are great alternatives to avoid stimulants while still seeing results.
Caffeine is a popular substance used by so many of us, but when it comes to our workouts, sometimes we want a caffeine-free pre-workout on our shelf. What you will find with workout products, and in particular pre-workouts, are that they contain caffeine and other stimulants to really drive up energy and increase your focus. But that doesn’t fly for some of us.
A pre-workout supplement can be a game changer for so many. We all know the other essentials like protein powders and BCAAs, but that pre-workout pump and boost we get going into a workout makes us want to work that much harder. But we don’t want the jitters and crashes, and no one blames you for that.
To understand this further, let’s take a look at caffeine-free pre-workouts to see what makes these supplements great alternatives to those stimulant options. Whether you are avoiding stimulants or trying to limit your caffeine intake, the end result will be a pre-workout supplement minus any jitters and crashes.
Benefits Of Pre-Workout
Pre-workouts typically have plenty of great benefits to consider. Whether you are someone who likes a more engaged workout or if you feel drained from everything else that you need a boost, pre-workouts, either stim or non-stim, are great supplements. Benefits include:
Increased muscle pumps: With better blood flow and circulation, you allow yourself the benefit of better muscle pumps for increased size.
More endurance capacity: Working with ingredients to improve endurance, you will find this can really get your body to a place where it can work more efficiently.
Boost hydration and muscle fullness: Keep your muscles hydrated so they feel full and can work harder.
Enhance energy: FOR STIM PRE-WORKOUTS, caffeine and other stimulants can increase focus and boost energy.
No jitters or crashes: FOR CAFFEINE-FREE PRE-WORKOUTS, you can get similar benefits without feeling side effects of stimulants.
Side Effects Of Caffeine To Watch For
Caffeine is technically a drug and it works to affect the brain so you feel more energized and focused throughout the day. Some people become so reliant on it they don’t actually realize how much they take in. Others are sensitive to it and know their limit. Caffeine is a popular stimulant in pre-workout because it gives that energy boost and enhanced focus for more engaged workouts.
Related: Why Do Pre-Workouts Make You Itch?
The side effects of caffeine are important to mention so you know what to look for. These include:
Increased heart rate
Jitters
Crashes
Sleep problems
Potential digestive issues
Increased anxiety
Why Go To Caffeine-Free Pre-Workouts
People go to caffeine-free pre-workouts because they can get similar benefits without any stimulants. Many people don’t respond well to stimulants or try to avoid them. Others may enjoy a cup or two of coffee and don’t want added caffeine in their workout products. But, this doesn’t change the fact that they want a great workout.
The ingredients included in caffeine-free pre-workouts are very similar to those in regular pre-workouts, however, what you will find is the energy may not be as intense, but the other benefits like pumps and muscle growth will largely be the same. If you are someone who is trying to avoid stimulants, we don’t blame you, and these supplements are great for enhancing your workouts without any negative effects.
Related: Must Have Pre-Workout Ingredients
People have debated that pre-workouts aren’t worth taking or that some of are just duds. This is really a preference, but there is something to said for this product to be so popular. Now, most people probably like pre-workout because it hops them up on caffeine and the energy they feel pushes them over the limit of what they think is possible. A cup of coffee can also do that too.
So, do caffeine-free pre-workouts work? There is evidence that some of the ingredients can help with those desired results you want to see most but this may require research on your part to convince yourself if these supplements are worth it or not.
Important Caffeine-Free Pre-Workout Ingredients To Note
If you’re supplement doesn’t have stimulants, then what ingredients are included to actually make this worth it.
Citrulline Malate: Can improve strength, power, and muscular endurance while also working to delay fatigue (1).
Taurine: May improve overall work capacity by affecting endurance and overall performance through reducing muscle soreness (2).
Beta Alanine: May improve exercise performance while building lean muscle and promoting better physical function and reducing fatigue (3).
BCAAs: Work to ignite muscle growth, reduce muscle breakdown, and alleviate soreness (4).
Tyrosine: May improve energy and mental performance while trying to reduce stress (5).
Betaine Anhydrous: Can improve strength and power while working to reduce stubborn fat and fatigue. (6)
These are just a few that may be included in supplements. Each company has their own formula so ingredients are subject to change. Always read the label to be sure your product matches your needs.
Featured Caffeine-Free Pre-Workout
With so many products out there, we wanted to share a great caffeine-free pre-workout to boost your workouts and give you something you may love. Plus, it takes the headache out of combing through so many pre-workout supplements.
Transparent Labs PreSeries Stim-Free Pre-Workout
Code GENIRON10 For 10% Off
Transparent Labs PreSeries Stim-Free is an amazing option for those looking for stimulant free supplements for strength training, weight loss, and improved performance. With key ingredients at effective dosages, this is a great pre-workout for anyone looking for stim-free options.
Transparent Labs Stim-Free is an amazing option for those looking for stimulant free supplements for strength training, weight loss, and to improve performance. With a 100% transparent formula, this product is great for those who are intolerant to caffeine or other stimulants, or for those looking to cycle off of them. Also, 13 active ingredients are designed for enhanced focus and increasing lean muscle, and you cannot go wrong with this great stim-free, non-caffeine option that will still enhance energy like other products.
Price: $49.99
Wrap Up
Caffeine-free pre-workout supplements are what you need if you are someone looking to avoid stimulants. Although stim ingredients are key in many pre-workouts, those caffeine-free pre-workouts tend to avoid those and focus on others to provide benefits without the fear of unwanted side effects. If you are someone who may benefit from caffeine-free pre-workout products, then check them out and consider them in your routine 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 Envato
Reference
Takeda, K.; et al. (2011). “Effects of citrulline supplementation on fatigue and exercise performance in mice”. (source)
Waldron, M.; et al. (2018). “The Effects of an Oral Taurine Dose and Supplementation Period on Endurance Exercise Performance in Humans: A Meta-Analysis”. (source)
Artioli, G.; et al. (2010). “Role of beta-alanine supplementation on muscle carnosine and exercise performance”. (source)
Negro, M.; et al. (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Attipoe, S.; et al. (2015). “Tyrosine for Mitigating Stress and Enhancing Performance in Healthy Adult Humans, a Rapid Evidence Assessment of the Literature”. (source)
Cholewa, J.; et al. (2013). “Effects of betaine on body composition, performance, and homocysteine thiolactone”. (source)
Legendary Bodybuilder Eddie Giuliani Has Passed Away At 87
Eddie Giuliani became known for his passion for training in the gym.
Legendary bodybuilder and physique competitor Eddie Giuliani has passed away at 87 years old. Giuliani enjoyed a career that spanned over four decades where he was able to compete in over 35 competitions. There has been no cause of death revealed at this time.
Joe Wheatley announced the news in a Facebook post:
Just received the devastating news Muscle Beach Hall of Famer, EDDIE GIULIANI, passed away yesterday at the age of 87. Eddie was IFBB 1975 World. Inducted into the Muscle Beach Hall of Fame by Oscar award winning actor AL PACINO in 2012, a ceremony none of us will ever forget.
Please keep both his daughters Maria Giuliani Farley, Andrea Giuliani Gonzales and their families in your prayers.
He was a very dear friend of mine. Spoke to him everyday, sometimes three times a day. I’m going to miss him dearly. One of the greats in our industry.
About Eddie Giuliani’s Legacy
Giuliani began competing in 1951. The Brooklyn native eventually made the move to California in order to focus on his bodybuilding career. As an AAU competitor, Giuliani won shows such as Mr. New York City and Mr. Atlantic Coast. He also saw great success on the other side of the country with victories in shows like the Mr. Pacific Coast and Mr. Western America.
At 5-foot-6, Giuliani was one of the top competitors in his height category. He made the move to IFBB in 1964 and earned his first victory the very next year at the 1965 Mr. Northeastern States.
In 1974, Giuliani hit his stride racking up victories at the Mr. America and Mr. Western America in his division. He was also named the overall winner during the Mr. Western America show. Giuliani would compete in his last show in 1982, finishing fifth during the Mr. Universe competition.
Eddie Giuliani quickly became known for his training style over the course of his career. He enjoyed a great passion for fitness and training. During his peak years in the sport, Giuliani was training six days a week for up to three hours a day. Giuliani often dedicated 15-20 sets to each body part and did not rest much between sets.
Giuliani’s workouts often changed when preparing for a show. He would reduce the number of sets he would do to around five per body part. The sets might have been down but the workouts were more intense. The weight would be high but Giuliani would really focus on concentration and focus during this preparation.
Eddie Giuliani Competition History
1951 Mr. New York Metropolitan – AAU, Junior, 8th
1953 Mr. New York Metropolitan – AAU, Junior, 2nd
1958 Mr. New York City – AAU, Short, 2nd
1958 Mr. New York Metropolitan – AAU, 1st
1959 Mr. New York City – AAU, Short, 6th
1961 Mr. Eastern America – AAU, Short, 2nd
1964 Mr. East Coast – IFBB, Short, 5th
1964 Mr. New York State – IFBB, 2nd
1964 Mr. Northeastern States – IFBB, Short, 2nd
1965 Junior Mr. America – IFBB, Short, 2nd
1965 Mr. Northeastern States – IFBB, Short, 1st
1965 Mr. Northeastern States – IFBB, Overall Winner
1966 Mr. America – IFBB, Short, 3rd
1966 Mr. East Coast – IFBB, Short, 2nd
1967 Mr. America – IFBB, Short, 3rd
1967 Pro Mr. America – WBBG, 6th
1967 Junior Mr. America – IFBB, Short, 3rd
1968 Pro Mr. America – WBBG, 5th
1968 Junior Mr. America – IFBB, Short, 1st
1968 Mr. Western America – IFBB, 3rd
1969 Pro Mr. America – WBBG, 5th
1970 Mr. America – IFBB, Short, 3rd
1970 Mr. Western America – IFBB, 4th
1971 Mr. America – IFBB, Short, 3rd
1971Mr. International – IFBB, Short, 3rd
1974 Mr. America – IFBB, Short, 1st
1974 Mr. Western America – IFBB, Short, 1st
1974 Mr. Western America – IFBB, Overall Winner
1975 Mr. America – IFBB, Short, 2nd
1975 Mr. World – IFBB, Short, 1st
1977 Mr. America – IFBB, LightWeight, 2nd
1979 Canada Pro Cup – IFBB, Did not place
1980 Grand Prix California – IFBB, 10th
1981 Grand Prix California – IFBB, Did not place
1982 Mr. Universe – NABBA, Short, 5th
Eddie Giuliani dedicated his life to fitness and bodybuilding. He was able to build relationships with many and left a positive impression on all he encountered. The entire staff at Generation Iron sends its deepest condolences to the friends and family of Cedric McMillan at this time.
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How PNBA Bodybuilding Hall of Famer Michael Ferencsik Lost 40 Pounds
Image via Instagram @michael_ferencsik
Michael Ferencsik was 40 pounds heavier at 40 than at 59.
Typically, as we age, we lose muscle mass and gain fat – it’s a law of nature. However, you can still be in fantastic shape with the proper diet. Professional Natural Bodybuilding Association (PNBA) Hall of Famer Michael Ferencsik went to social media to demonstrate how good nutrition can transform your physique (he lost 40 pounds), no matter how old you are.
Michael Ferencik competes in the PNBA Men’s Bodybuilding Grand Masters division. He’s been a PNBA athlete for 20 years in the PNBA Hall of Fame. Also, Ferencik is an overt vegan and animal rights activist. In an Instagram post on March 18, 2022, Ferencsik shared an inspiring transformation photo detailing the difference between his physique at age 40 versus age 59. Ferencsik claims he’s forty pounds lighter now and attributes his diet. Ferencsik asserted:
“Nineteen years separates these two pictures. Picture on left was me at forty years old, on the right me today at 59 and forty pounds lighter.
Believe it or not, at forty years old and forty pounds heavier my workouts back then were just as insane, intense and consistent as they are today, I never missed a workout, EVER! The difference, a ton of alcohol and a conventional diet.”
Michael Ferencsik’s transformation photos and complete statement on IG are below.
Michael Ferencsik’s Lost 40 Pounds Via Diet
Michael Ferencsik said his workouts didn’t change during this nearly twenty-year age difference. As Ferencsik confessed, he kept his workout intensity and consistency the same, but it was straying away from a conventional diet and avoiding alcohol that paved the way for him to lose 40 pounds.
Michael Ferencik eats a vegan diet. On social media, he’s made clear that no matter what diet you follow, being in a caloric deficit is imperative to improve your body composition. He says you can do all of this without animal products. Ferencik affirms that you can get all the protein, calcium, and omega-3 you need without meat, milk, or fish.
Michael Ferencik isn’t the only top natural vegan bodybuilder. 2021 Natural Olympia Classic Physique Masters champ and the first vegan to sign a multi-media contract, Tamerk Barakat, is also a blatant vegan.
Natural Bodybuilding Reverses Aging
Studies show that the older you get, muscle is replaced with fat. The phenomenon is known as sarcopenia. (1) Nevertheless, natural bodybuilders in the INBA PNBA league prove that age is just a number when you structure your workouts and diet correctly and, above all, swear off doping.
Natural bodybuilding leagues like the INBA PNBA ensure the safety and health of their competitors by drug screening each competitor. Any INBA PNBA athlete who fails to adhere to the World Anti-Doping Agency (WADA) guidelines will be stripped of their title, banned from competing, and thrown into the Hall of Shame.
Recap
Ditching a conventional diet and going vegan helped PNBA Hall of Famer Michael Ferencik lose 40 pounds, despite being 19 years older. Ferencik attests that even though losing muscle mass and gaining fat is inevitable as we age, adequate nutrition can counterbalance the effects.
Follow us on Instagram, Facebook, and Twitter for more natural bodybuilding diet secrets!
Reference
1 – Walston J. D. (2012). Sarcopenia in older adults. Current opinion in rheumatology, 24(6), 623–627. https://doi.org/10.1097/BOR.0b013e328358d59b
What Can The Best Greens Powder Do For Your Gains?
The best super greens powder can enhance gains and keep you healthy overall.
For those of us athletes, we are constantly pushing our bodies to the max and with great supplements out there to help, the best greens powder can do a lot for our gains. What you will find is that even with a well-structured diet, often times those vital nutrients can be missed which can negatively affect our health and performance. But not anymore. With a quality super greens product those needs can be taken of with no problem.
The right nutrients can be hard to come by and with our diet, we may find ourselves constantly chasing various vitamins and minerals. But having them all in one place can be a game changer and that is why athletes and fitness folks alike gravitate towards multivitamins and super greens supplements.
Let’s take a look at what makes the best super greens powder so you can enhance those gains and stay healthy overall. With the right supplement on your shelf, you will tackle those goals in no time. Plus, you will never be short on any nutrients again.
Benefits Of Super Greens
The benefits of super greens are important to know for these can ensure no nutrient deficiencies and will work to provide optimal health and performance. By knowing what you will get out of super greens, you may feel more inclined to give the best greens powder a try.
Help weight loss: Work to suppress appetite and cravings while still giving your body the energy it needs to perform and stay healthy overall (1).
Increase energy levels: Consisting of slow-release carbs and proteins, super greens can provide consistent energy supply throughout the day for the best results.
Improve gut health: Provide necessary enzymes to aid in digestion and help your gut break down food for more maximum nutrient extraction and absorption.
Fill you with antioxidants: Help fight oxidative damage in the body from free radicals by pumping you with antioxidants (2).
Act as a vegetable substitute: While you should always try and eat whole foods, super greens can act as a solid substitute for vegetables missed in your diet so you get all those vitamins and minerals.
Why Use A Super Greens Supplement
Using a super greens supplement will provide the above benefits while also filling in any nutrient gaps missed with whole foods. As athletes always pushing our bodies to the limit, what you will find is your body is quickly depleted of necessary fuel to power you through the day. Working with supplements like multivitamins and super greens ensures those valuable nutrients are never forgotten about.
Related: Top Reasons Why You Should Use Super Greens Supplements
As bodybuilders looking to shred and cut down fat, we often structure our diets in such a way that may miss a vital nutrient or two. By working with the best greens powder you will optimize performance and improve your overall health.
The best greens powder can really enhance your gains by pumping you with often missed nutrients and offering benefits like energy and improved gut health to not only improve performance, but also increase your overall health. And as bodybuilders and athletes constantly pushing the limits, this is never a bad thing.
How To Find The Best Greens Powder
Finding the best greens powder can be challenging, but it is not impossible. It takes knowing what to look for and what can best help tackle those goals. The best greens powder will first come from a reputable company, for this ensures quality and a trusted source, considering it is affecting your health and performance.
Like any supplement, you want to make sure the ingredients are from only best sources and that the nutrition label properly reflects what is in the product. This keeps transparency high so you know exactly what is in your super greens product. To go with this, some companies will offer great flavors, but it is important that you check the sugar content and make sure nothing artificial is in there to ruin what would be otherwise a great product.
Related: Best Muscle Building Fruits & Vegetables For The Best Gains
Also, make sure you know what you are looking for out of your super greens supplement. If your goal is weight loss, look to see if there is a company making a greens powder targeted for that. If it is even more energy, maybe look in that direction. It helps knowing your goals and having the right blueprint for these supplement can go a long way in the end as you look to improve training and see those results you want most.
Featured Super Greens Supplement
We wanted to share a top greens powder so you can feel confident in your ability to perform inside and out of the gym without worrying about a poorly made product. This supplement is trusted and produced with the highest quality ingredients to only impact you in a positive way.
Transparent Labs WellnessSeries Prebiotic Greens
Code GENIRON10 For 10% Off
Transparent Labs WellnessSeries Prebiotic Greens is a mineral rich and nutritious prebiotic greens supplement. Two parts to this formula works to maximize nutrient utilization as effectively as possible.
Transparent Labs WellnessSeries Prebiotic Greens offers a solid mineral rich and nutritious prebiotic supplement to maximize nutrient utilization. With two parts to this formula, their Algae Greens delivers much needed vitamins and minerals to aid in detoxification and their Prebiotic Fibers will provide healthy gut fibers to maximize this nutrient utilization. With clean ingredients and a transparent formula, Transparent Labs takes pride in knowing their product is geared towards the needs of the consumer with no ulterior motive.
Price: $39.99
Check out our list of the Best Super Greens Supplements for more great products!
Wrap Up
The best greens powder doesn’t have to be hard to come by if you look in the right spot. By putting an emphasis on what matters and giving yourself the best chance at seeing success, the best super green supplement will work to kill any deficiencies and give you the best chance at health and performance success. Give a good greens product a try and see what it can do for all your goals today as you look to optimize both health and performance.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
National Institutes of Health Office of Dietary Supplements. “Dietary Supplements for Weight Loss”. (source)
National Center for Complementary and Integrative Health. “Antioxidants: In Depth”. (source)
Female TikToker Shows Man Throwing Medicine Ball To Get Her To Move Off Machine
TikToker Lexi Moore shared that the man has been banned from the gym following the incident.
TikTok has taken over as one of the most popular social media platforms right now. This happened during the pandemic and has continued on as users make videos in order to entertain audiences. TikTok can also be used to educate or expose. Many have used the platform to share their gym stories, whether it is a lift or unpleasant experience. Lexi Moore, a TikToker, decided to share her story about a man who threw a medicine ball at her in the gym.
At her local gym in Phoenix, Moore was working out on her own before being approached by a man. It looks as though she is using the leg press machine in the first part of the video. Next, Moore shows a clip of the man being detained by police.
“When a man at the gym tries to bully you out of your workout space so he could be there and then proceeds to throw a weighted ball in your direction to force you to move …all before 5am.”
“Now I finally understand the girls who feel uncomfortable working out at the gym, especially when no one comes to help you and just watches ! Front desk attendant ended up intervening,” Moore continued in the caption.
This story sparked much conversation with viewers wanting to know more about the situation. Lexi Moore shared that the manager at the gym learned about the situation and the man was banned from the location. The police also got involved, which is seen in Moore’s video.
The TikToker is not sure if she will return to this gym, despite it being her local gym and being close to her home. The manager called Moore personally to let her know that the man would not be returning.
“She let me know that he is banned from that gym, not able to return again and that they are working on getting him banned from other gyms in the area. So, we’ll see what happens with that. She did reassure me that she wants me to come back.”
Joey Swoll has been extremely active sharing videos from TikTokers speaking against toxic gym culture. This could be men harassing women, men being falsely accused of harassment, or anything from ego lifters showing up other gym goers. This story would certainly fall under the category of toxic gym culture.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Straight Facts: Pros and Cons Of The Most Popular Bodybuilding Diets
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Jerry Brainum shares the straight facts on the most popular diets in bodybuilding – which is the best?
The benefit of living in a true information era is the vast amount of variety we can access. Today, the average person is able to know so much more about nutrition, health, and diets than ever before – if they choose to. The downside, of course, is that there can be too much information. The boom of diet trends begs the question – which are legit and which are the best? In our latest episode of Straight Facts, Jerry Brainum uses a combination of vigorous research and personal anecdotes to break down the pros and cons of today’s most popular bodybuilding diet systems.
The common perception is that dieting is easy in theory but hard in practice. The key aspect of losing weight is to consume less calories than your resting metabolic rate. But the hard part is to actually pull it off and not lose your willpower. Even worse, this simplified mentality turns out to be not necessarily true. Modern nutrition science has shown that losing weight can become vastly complicated depending on your genetics. Many struggle to eat well and not give into cravings – but there are also those who diet correctly but seem to still struggle.
In today’s internet era, it’s easier to research and discover a wide variety of diets. Many of them work – but only when done correctly. Others are scams looking to take a dollar out of your wallet. It can be hard to decide what works and what doesn’t. That’s why we turned to Jerry Brainum to break down and rank the most popular diet trends currently in bodybuilding and fitness. Let’s jump into it.
Paleolithic Diet
The Paleolithic diet is a bit of a gimmick named diet plan. The goal is to “eat like the cavemen did.” Jerry Brainum explains that the reasoning behind this diet is that the human race, despite its many evolutionary accomplishments, are still very similar genetically to the cavemen of eras past. So if we go back to the simplicity of a caveman diet – we’ll be healthier and leaner.
Despite the gimmick of it’s name, Jerry Brainum believes that this diet is actually pretty decent in keeping you health and lean. The diet focuses on meat, nuts, and berries. Foraging foods plus hunting foods. No grain. No wheat. No diary. No processed foods.
Jerry Brianum explains that the biggest downside is getting the full spectrum of nutrition for your long term health. Calcium can be hard to come by without dairy, for example.
Carnivore Diet
The carnivore diet focuses on only eating protein. No fruits or vegetables. Jerry Brainum points out that the biggest issue with this diet is the lack of dietary fiber from veggies. Fiber is a big part of our microbiome in our stomach. While this was less considered in decades past, modern science has shown that our microbiome plays a massive role in our health and our weight loss/gain.
Jerry Brainum explains that most recent studies have also drawn a direct link between a healthy microbiome and immunity to illness. Healthier stomaches have been proven to show more resiliency against disease and getting sick.
Low Carb/High Fat Diet (Keto Diet)
This diet focuses on cutting carbs from your diet and increasing dietary fat. While this might sound wrong (where do you get your energy? Isn’t fat bad?). Ultimately this is a rather powerful and successful diet.
Jerry Brainum has gone into extreme detail in a previous episode discussing keto diets. Keto diets are an extreme form of a general low card/high fat diet. The key here is that with a lack of carbs in your system, the extra fat is transformed into energy. Thus this is not stored as fat in your body and you lose weight.
Jerry Brainum believes this to be a strong diet – but only in the short term. He does not recommend this kind of diet to be year-long. It can also be a hard diet for bodybuilders looking to bulk up. Rather, this diet is best for bodybuilders in contest prep mode looking to get lean.
Jerry Brainum believes that the keto diet is likely the best diet for losing body fat percentage.
Vegan Diet
Growing extremely in popularity over the past decade, the vegan diet has many positives in terms of ethical food choices and healthy food options. The only problem, as Jerry Brainum explains, is that a vegan diet can be very unhealthy if you don’t do it right. There are many vegan friendly foods that are simply empty of nutrients. So it’s important that a person interested in veganism focuses on doing it the right way.
On top of this, many supplements are needed to further get the full spectrum of nutrients for long term health. Jerry Brainum explains that avoiding all meat with no supplements is ultimately bad for your health.
In addition to this, a vegan diet can be very challenging for bodybuilding. Jerry Brainum does not find it impossible, but it adds a new level of challenge that can put you at a disadvantage against others not on the same diet.
Mediterranean Diet
A mediterranean diet has a focus on extra virgin olive oil in meals and cooking. It also focuses on moderate drinking of red wine. In addition to this – the main food courses are usually fruit and vegetable heavy with only minimal fish and meat.
Jerry Brainum beileves that the mediterranean diet is the healthiest diet you can commit to in the long term. It’s a realistic year-long diet providing a full spectrum of nutrients to keep you health and, if done correctly, you’ll stay lean and heart healthy as well.
The mediterranean diet can also work for bodybuilding if adjusted to include more protein.
Balanced Diet
A balanced diet is what you likely hear a lot about in commercials. It’s the recommended diet by most doctors. Basically, it asks that you ensure you have a healthy dose of each kind of food type to accrue all the necessary nutrients without needing supplementation.
However, Jerry Brainum points out that a balanced diet is so inclusive that it can be hard to stick to. In theory, this diet is perfectly healthy, but it’s rare for a person to regularly fit the entire food pyramid into their daily diet without issue.
Meal Replacement Diet
This last one is a bit extreme, but Jerry Brainum wanted to touch upon it as he also tried this kind of diet when he was younger. A meal replacement diet is when you replace all of your meals with a meal replacement product. This is usually some sort of shake or a diet bar.
Jerry Brainum explains that there are many meal replacements out there that can be scams or crammed with sugar. So research is necessary to find a more formidable healthy option. But on top of this, replacing all of your meals (or even consistently some of your meals) with a product like this is not advised in the long term.
Jerry Brainum explains a product he tried when he was younger which lost him 40 pounds very quickly. It was effective – but to use this as a forever diet is extremely ill advised. Brainum also jokes that the version he took decades ago was likely pumped with an appetite suppressing drug that was not allowed to the larger market.
A meal replacement can be good for short term crash dieting or for moments when you are traveling and need a quick but healthy option for eating on the go. But it should not be seen as a viable diet in the long run.
Wrap Up
The key takeaway here is that no diet is perfect. But most importantly, the biggest error that happens with diets is on the user side. It’s very easy to commit to a diet and not follow it fully. Some even cheat on their diets without realizing it. Jerry Brainum’s breakdown of the biggest diets in bodybuilding today can help you stay more focused and find the right diet that works best for you.
You can watch Jerry Brainum go into full detail in our latest Straight Facts episode above. Make sure to swing by each Wednesday for new episodes every week!
‘Shake Every Hand, Kiss Every Baby’: Arnold Schwarzenegger’s Advice To Will Smith On How To Become A Star
Will Smith once approached Arnold Schwarzenegger asking for advice on his career.
Arnold Schwarzenegger is known is bodybuilding as being the best competitor to ever step on stage. To those outside of the sport, Schwarzenegger has many other avenues that he is known for. Schwarzenegger built a huge career on the big screen as well and this is where some could have been looking for advice, including Will Smith.
Schwarzenegger might have won seven Olympia titles over the course of his career but he is also known for his work in Hollywood. Known for The Terminator series, Schwarzenegger was one of the biggest action movie stars during his time. He served as an inspiration for many because of where he came from and what he was able to build for himself in America.
Will Smith spoke on advice that he was given from Schwarzenegger when they encountered each other during an opening of Planet Hollywood. Schwarzenegger’s advice was simple — grow your brand.
“You are not a movie star if your movies are only successful in America. You are not a movie star until every person in every country on earth knows who you are. You have to travel the globe, shake every hand, kiss every baby. Think of yourself as a politician running for the Biggest Movie Star in the World,” Arnold Schwarzenegger told will smith.
Arnold Schwarzenegger was able to tie in acting and politics. Schwarzenegger was also known for being elected the governor of California.
At the opening of this famous restaurant, Smith said he noticed Schwarzenegger having a conversation with Sylvester Stallone and Bruce Willis. Smith referred to them as the “Three Wise Men” when it comes to action movie stars. He felt like he needed to ask advice since he was looking to each that area.
At this year’s Oscars, Smith made headlines for different reasons. First, he won his first-ever Oscar for his performance in King Richard. Prior to winning the award, Smith shocked the world by slapping Chris Rock on stage after he made a joke about Smith’s wife, Jada Pinkett Smith.
If there is a well-rounded individual who can give advice in many areas, Arnold Schwarzenegger is near the top of the list. He may have made headlines over the last year or so for his strong opinions but no one can take away what he has accomplished over the course of his lifetime.
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Chris Bumstead Hits Leg Day With Men’s Physique Competitor Christian Guzman
Chris Bumstead joined Christian Guzman for a massive leg day workout.
Chris Bumstead continues his Olympia prep by hitting all body parts in hopes of bringing his fourth consecutive victory in December. Recently, Bumstead was joined by Men’s Physique competitor Christian Guzman for a leg day workout in Stuart, FL.
Guzman shared the workout to his YouTube page as part of a series called “Summer Shredding.” Before the workout, Guzman took a trip to pick up more supplements and enjoyed a meal of egg whites, onions, salsa toast, and coffee. From this point on, the duo traveled to Revive Gym in order to hit a lower body workout.
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Chris Bumstead & Christian Guzman Leg Workout
Warm-Up
Single-Leg Extensions
Standard Leg Extensions
Hamstring Curls
Workout
Hack Squats
Bulgarian Split Squats
Seated Calf Raises x Hamstring Curls
Chris Bumstead and Christian Guzman began the leg day with warm-up sets of three different variations. It began with single-leg and standard leg extensions. The duo then hit some hamstring curls to really get the blood flowing into the legs. Guzman quickly learned how Bumstead trains and said it was refreshing to see a different style.
“Out of everyone I have trained with, Chris is calm. It’s like a very, very composed, calm, this is what we’re doing, tempo. Like, I haven’t heard him make a noise. It’s awesome. It’s refreshing to see. It’s not what you think and this is from the f***ing number one Classic Physique competitor to ever be in this world,” Guzman said of Bumstead.
Once the warm-up was finished, Bumstead and Guzman continued onto hack squats. they were both wearing leg sleeves and Bumstead added a lifting belt during his sets. Both athletes were exerting great amounts of energy by the look of the video.
The exact amount of sets and reps was not revealed. Guzman added a final set on this machine with resistance bands. For his final set, Bumstead reached 630 pounds with seven plates on each side.
“I feel like I’m having a heart attack on this machine every time,” Bumstead said.
Chris Bumstead and Christian Guzman moved to the dumbbell rack to perform Bulgarian split squats next. Bumstead began his sets with 150-pound dumbbells and no straps. Not only is Bumstead one of the best competitors on stage, he is also one of the strongest. Guzman opted for 90-pound dumbbells and the duo performed at least three sets.
The workout ended with a superset of seated calf raises and more hamstring curls. It is clear that both competitors were able to get the most out of leg day by the looks of it. For Chris Bumstead, this is part of a bulking phase that is meant to put on size in order to win the Olympia once again.
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Every Winner Of The New York Pro Bodybuilding Show
Photo via @philheath Instagram, @big_ramy Instagram, and @nick_walker39 Instagram
Get all the winners of the New York Pro below!
Many people know some of the big names in bodybuilding contests, however, there are those important events that can make athletes’ careers that people may not know about. The New York Pro is one of them and this event has helped spring many bodybuilders into the spotlight while earning them qualification for a host of other big-time events, like Mr. Olympia.
The New York Pro contest will take place on May 21, 2022 in New Jersey in what is stacked up to be an exciting event. With most divisions present, fans will get to see their favorite bodybuilders hit the stage in efforts to take home the top prize.
We put a list together of the past winners for this event so everyone can see some of the legendary names in the record books. And maybe we’ll have a new addition come the end of this contest.
New York Pro Winners
Darrem Charles – 2005
Phil Heath – 2006
Branch Warren – 2007
Kai Greene – 2008 & 2011
Evan Centopani – 2009
Roelly Winklaar – 2010
Cedric McMillan – 2012
Mamdouh “Big Ramy” Elssbiay – 2013 & 2014
Juan Morel – 2015 & 2019
Dexter Jackson – 2016
Sergio Oliva Jr. – 2017
Nathan De Asha – 2018
Iain Valliere – 2020
Nick Walker – 2021
Darrem Charles – 2005
Darrem Charles won 14 pro shows and competed at Mr. Olympia 14 times throughout his career. His first IFBB competition was in 1989 and from there, he would go on to win events like the Toronto Pro, Atlantic City Pro, Puerto Rico Pro, and this New York Pro contest in 2005.
Phil Heath – 2006
This New York Pro event, along with the Colorado Pro Championships, were the first two professional wins for Phil Heath. Over the next couple of years, he would train hard and continue at Olympia’s doorstep where in 2011 it finally happened. For the next six years, there was no stopping him and he went on to tie Arnold Schwarzenegger for the second most wins of all time. He also earned the reputation of being one of the most muscular men on the planet.
Related: Complete List Of Masters Olympia Winners Through The Years
Branch Warren – 2007
Coming into this New York Pro win, Branch Warren was just getting his footing in the pro circuit. He had won a couple shows, but finished 8th and 12th at Mr. Olympia thus far. This show seemed to be a turning point for Warren, for after this win he would place in the top 3 a number of times at Olympia, win the Arnold Classic on numerous occasions, and continue to have a dominant bodybuilding career.
Kai Greene – 2008 & 2011
Kai Greene took on the pro circuit in 2004 and had a string of success leading into the earlier 2010’s, including his first win at the New York Pro contest. He continued training with a prep coach and would see another victory here in 2011, but this time he had his sights set on Mr. Olympia. He finished second at the Mr. Olympia contest in 2012, 2013, and 2014. Despite falling just short, Greene’s 2016 was a great year and he would take the Arnold Classic South America crown, as well as Arnold Classic and Arnold Classic Australia. He has not competed since then.
Evan Centopani – 2009
Evan Centopani earned his pro card in 2007 and quickly took this New York Pro contest in 2009. While his pro career may not have been as long as some of his fellow competitors, he competed at some of the biggest competitions and held sponsorships with some of the top brands in the industry.
Roelly Winklaar – 2010
Roelly Winklaar turned pro in 2009 and won this New York Pro contest the following year. Those in the community were stunned and this accomplishment gave him his chance to compete at Mr. Olympia. With wins at contests like the Yamamoto Pro, Prague Pro, Arnold Classic Australia, and Chicago Pro, he continued to fight for that Olympia title, finishing third in 2018.
Cedric McMillan – 2012
Cedric McMillan was one of those bodybuilders seeking to bring back that golden era look of old school bodybuilding. He earned his pro card in 2009 and has been a real contender in the pro circuit. With wins at events like the Arnold Classic, Levrone Pro Classic, and this New York Pro event, he continued his dominance against the best in the sport. McMillan passed away in 2022.
Mamdouh “Big Ramy” Elssbiay – 2013 & 2014
Mamdouh Elssbiay, better known as Big Ramy, earned his pro card just three years after he started training. His pro debut was at this New York Pro event, which he won in both 2013 and 2014. Entering the Arnold Classic South America contest, Big Ramy was the next new guy, the one who bodybuilders were looking towards to see what would happen. And he didn’t disappoint. A great career has most recently seen back to back first place finishes at the Mr. Olympia contest in 2020 and 2021.
Juan Morel – 2015 & 2019
This boxer turned bodybuilder, Juan Morel made his amateur debut in 2007 and earned his pro card in 2011. He was constantly battling among the best in the field and finished in the top ten at Mr. Olympia in 2014. Things slowed a bit after for Morel, despite his 2017 New York Pro win, and it wasn’t until 2019 when he strung together three huge wins at his second New York Pro, Japan Pro, and the Arnold Classic South America contest.
Related: Complete List Of Arnold Classic South America Winners
Dexter Jackson – 2016
Dexter “The Blade” Jackson took the 2008 Olympia contest after having a great year including wins at the Arnold Classic and Australian Pro Grand Prix VIII. He continued to have an amazing career and added the New York Pro win in 2016 to the list. He has competed in 20 Mr. Olympia contests and is the only bodybuilder to win the overall title at Mr. Olympia and Masters Olympia. He started his own bodybuilding competition called The Dexter Classic in 2009.
Sergio Oliva Jr. – 2017
Sergio Oliva Jr. is the son of multi-time Olympia winner Sergio Oliva. He earned his pro card in 2015 and this New York Pro win was his best finish so far. He continues to compete at top bodybuilding shows as he follows his father’s footsteps.
Nathan De Asha – 2018
Nathan De Asha hit the stage at his first event when he was 21-years old and although it took a little while, he earned his pro card in 2014 at the British Championships. He would go on to have some top 10 finishes at Mr. Olympia and this New York Pro is one of a few shows that De Asha can add to the list.
Iain Valliere – 2020
Earning his pro card in 2014, Iain Valliere competed in various professional shows leading up to this New York Pro event. This win, however, is his most notable win. Despite some controversy at this event, he powered through and has won other events like the Tampa Pro and Texas Pro
Nick Walker – 2021
Nick Walker, also know as “The Mutant”, turned pro in 2020 and in less than a year, took home this New York Pro win, giving him an Olympia spot. He also won the Arnold Classic in the same year and took home 5th at Olympia, setting his career up to be something special.
Wrap Up
The New York Pro contest is an exciting event that can help rising bodybuilders, and already established ones as well, cement their place in the bodybuilding world. With another exciting event already taking shape, maybe another winner will be added to the list and the New York Pro history books.
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 Phil Heath Instagram, Big Ramy Instagram, and Nick Walker Instagram