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INBA PNBA Releases New Natural Bodybuilding Category for the 2022 Season
The INBA PNBA added a new natural bodybuilding category to the women’s amateur division for the 2022 season.
You may be eager to know what the new category is, especially if you’re a raving natural bodybuilding fan. So what is it? Drumroll… it’s Wellness! Wellness is an exclusive female category available for INBA PNBA amateur athletes. It’s an Open division – no age limit – and will be at all 2022 INBA events, including Natural Olympia.
New Natural Bodybuilding Category
Below is an overview of the outfit and scoring in the Wellness division.
Required Suit
Competitors will dress in a two-piece decorative competition suit with a traditional suit bottom that’s V-shaped in the front, all one material without connectors, and sits high on the hips. No thongs or T-backs are allowed, and the bottom cut from the back is standard to the Bikini Divas division. Although, competition Bikini Divas style suit bottoms with connectors is an alternative option. Each athlete will also be wearing acrylic heels and complimentary jewelry.
Judging Criteria
As most bodybuilding categories are judged, athletes will need muscularity, definition (conditioning), and a good stage presence to be competitive in this division. Judges scoring the Wellness division will focus more on women with more muscle development in the hips, glutes, and thighs than the upper body. Although, some degree of upper body muscularity is important. It’s also good for the contestants to be developed and lean, but the judges will be looking for less developed physiques – some muscle separation but no striation – in this category compared to Women’s Figure or Women’s Physique.
INBA PNBA Provides a Safe and Just League for Aspiring Natural Bodybuilders
Natural bodybuilding displays the boundaries the human body can break mentally and physically. As the famous Greek philosopher, Socrates once said, “No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” Since the dawn of time, we’ve witnessed the power and beauty our body is capable of naturally.
Fast forward millennia later, drug use is prevalent to push your physique to peak performance. Not so fast, though. Drug use is prohibited in natural bodybuilding leagues. And if you do get caught at any time failing a drug test in the INBA PNBA league, you’ll be stripped of your title and publicly ridiculed on the Hall of Shame.
After the recent surge of 2021 bodybuilding deaths, bodybuilding fans are worried about bodybuilding’s health and safety measures. Conversely, they shame natural bodybuilding. But hopefully, with the rise of multi-media contracts with Generation Iron, Iron Man Magazine, and INBA PNBA, we can see more expansion and support of natural bodybuilding.
What Will the Next Category Be?
The next category remains a mystery, but contemplating the thought is exciting. The INBA PNBA league is progressively growing so seeing new classes pop up wouldn’t be surprising. The Bikini Angels is a fun division, and we’re sure fans and competitors alike would love to see more creative divisions. For example, after William Long went Super Saiyan at L.A.’s Comic-Con, he expressed interest in a cosplay natural bodybuilding category in an Instagram post.
Not going to lie; a cosplay category does sound amusing!
Let us know a category idea you think would be suitable for the INBA PNBA to implement. Leave us a comment on Instagram, Facebook, and Twitter!
P.S. Follow us on Instagram, Facebook, and Twitter for the latest INBA PNBA news!
Brian Shaw Announces Competitors For Shaw Classic, Plan For Podcast
Brian Shaw reveals the athletes that will take part in this year’s event.
Brian Shaw is starting the new year with a bang. In a recent YouTube video posted to his page, the strongman shared some big news regarding many different areas.
First, Shaw shared an early list of competitors that will take part in the Shaw Classic 2022. There is still time for other competitors to qualify for the event. Also, Shaw is planning to relaunch his “SHAWSTRENGTH” podcast. The Shaw Classic is scheduled for Aug. 13-14 in Loveland, CO. Below, you can find the early list of competitors.
Shaw Classic Lineup
Maxime Boudreau
J.F. Carron
Kevin Farris
Graham Hicks
Konstantine Janashia
Trey Mitchel
Jerry Pritchett
Zydrunas Savickas
Evan Singleton
Brian Shaw
Aivars Smaukstelis
Luke Stoltman
Tom Stoltman
Bobby Thompson
The Stoltman Brothers
The Stoltman Brothers have taken over strongman and turned into two of the best in the world. Tom Stoltman is the reigning World’s Strongest Man while Luke Stoltman won last year’s Europe’s Strongest Man competition. They will both be participating at the Arnold Strongman Classic and will continue to dominate.
Brian Shaw
Shaw began this event in 2020 and Shaw was victorious. This is one of many victories he has compiled over the years. Shaw is one of the biggest names in strongman and has plenty of records to his name over the years. He has won the World’s Strongest Man competition four times. In 2011, Shaw became the first competitor to win the WSM and Arnold Strongman Classic in the same year and did it once again in 2015.
Konstantine Janashia
Janashia has become a force in Georgia and is known as the “Georgia Bull.” He has won the Georgia’s Strongest Man competition five times in a row. This is in addition to many top finishes at competitions he enters. Janashia is a dark-horse competitor entering the Shaw Classic and has a chance to take home the prize.
Zydrunas Savickas
Big Z has been a force in strongman for over a decade now. He thrives in the log lift and has set many records. Savickas still has plenty to offer despite being one of the longest-tenured athletes. He is considered by some to be the best strength athlete of all-time. He has a chance to add another title to his resume in this one.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Inno Supps T-Drive Review To Supercharge Testosterone
Work to boost muscle growth, optimize hormone levels, and increase performance.
Product Overview
For those suffering from low testosterone levels, look no further than a great testosterone booster to get those levels back to normal. Low testosterone affects our health and overall daily function and as athletes seeking to be our best, that is something we just absolutely cannot afford to have. When it comes to finding the right supplements, however, it can be challenging. With so many on the market, an affordable yet premium product may seem elusive. Inno Supps T-Drive is a great testosterone booster perfect for helping you get those T levels to exactly where you need them.
A testosterone booster worthwhile to you can work to change your body composition, increase performance, boost muscle growth, help with cognitive function, and above all else, increase those vital testosterone levels. Without it, you may suffer from a deficiency which can be rather debilitating. T-Drive can provide for great benefits and many more as you seek the best for all your gains.
Inno Supps T-Drive is a great testosterone booster to increase muscle growth, supercharge hormone levels, and enhance performance.
Inno Supps is a quality sports nutrition company who believes that nutrition should be clean and natural to help improve the lives of others. On top of that, it should also be innovative and delicious, so you don’t feel like you are missing out on any fun. Standing behind their products, Inno Supps is a company producing high quality products for athletes everywhere to succeed.
T-Drive Highlights
T-Drive is a natural supplement perfect for boosting those testosterone levels and performance throughout the day and night. A quality and healthy blend of herbs and vitamins works to optimize your energy levels, boost sex drive, improve your quality of sleep, and increase male vitality by stimulating hormone production. Above all else, this can increase your mood and improve mental cognition so you feel great.
With 6+ ingredients, all are natural and working for your benefit to keep you healthy overall. Great benefits and quality care go into each of the ingredients as they are tested for maximum effectiveness. For this supplement, the key takeaways are amplified muscle growth, supercharged hormone levels, and enhanced performance for serious gains.
Ingredients
Testosterone Potentiation Blend
Ashwagandha Root Extract: Works to reduce cortisol levels and as an ancient medicinal herb can also help reduce stress and anxiety (1).
Fenugreek Seed Extract: An ancient herb, this can increase libido, boost performance, and help lower bad cholesterol. It is rich in vitamins and minerals (2).
Tribulus Whole Herb Extract: Can increase libido and sexual performance, boost endurance, and increase sperm production. It will also work to increase strength and change your body composition (3).
Coleus Forskohlii Root Extract: May increase testosterone and promote lean mass. This is also a common ingredient in some fat burners (4).
Epimedium Whole Herb Extract: Can enhance libido as well as work for certain levels of pain, whether it be joint or nerve pain, as well help with mental and physical fatigue.
Boron: May help with increasing the metabolism of total testosterone in your body and can increase free testosterone levels as well (5).
Other Ingredients
Hydroxypropyl Methylcellulose, Microcrystalline Cellulose, Magnesium Stearate, Silicon Dioxide
Number Of Ingredients
10+
Number of Servings
30
Serving Size
3 Vegetarian Capsules
Highest Dosed Ingredient
Ashwagandha Root Extract and Fenugreek Seed Extract (400mg)
Best Way To Take
Take 3 capsules with or without food anytime of the day.
Price & Effectiveness
Inno Supps T-Drive is a natural and power testosterone booster that can amplify muscle growth, supercharge your hormone levels, and enhance performance for only the best gains. With 30 servings per container, 3 vegetarian capsules is a serving size.
Pros
Natural and powerful testosterone booster
Quality ingredients with great benefits
Able to assist with muscle growth, testosterone levels, and performance
From a company seeking to make the best nutritional products around
Cons
Premium priced option at $2.33 per serving
3 capsules is a big serving size
Price: $69.99
Best Time & Way To Take T-Drive
When looking to take T-Drive, it is best to take these 3 vegetarian capsules with food to eliminate any stomach discomfort. Some people are fine taking without food, but the choice is up to you. You can also take this any time of day so most likely whenever you take your other supplements, this will slide in nicely.
Check out our list of the Best Testosterone Boosters for more great testosterone boosting products!
Wrap Up
Inno Supps T-Drive is a great testosterone booster to give you only the best gains around. Able to amplify muscle growth, supercharge your hormone levels, and enhance performance, all of those great benefits are exactly what you need in this amazing supplement. Inno Supps is a quality supplements company creating only the best nutritional products around so athletes everywhere can maximize their true potential. What you are really getting is a powerful testosterone booster with great ingredients and a reputable company backing you. Try T-Drive today and work to get those levels to normal.
Try Inno Supps T-Drive 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 Inno Supps and Envato
References
Singh, N.; et al. (2011). “An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda”. (source)
Mansoori, A.; et al. (2020). “Effect of fenugreek extract supplement on testosterone levels in male: A meta-analysis of clinical trials”. (source)
Rogerson, S.; et al. (2007). “The effect of five weeks of Tribulus terrestris supplementation on muscle strength and body composition during preseason training in elite rugby league players. (source)
Henderson, S.; et al. (2005). “Effects of Coleus Forskohlii Supplementation on Body Composition and Hematological Profiles in Mildly Overweight Women”. (source)
Ferrando, A.; et al. (1993). “The effect of boron supplementation on lean body mass, plasma testosterone levels, and strength in male bodybuilders”. (source)
Straight Facts: Are Bodybuilders Really Dying More Than The Average Person?
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Jerry Brainum returns to break down the statistics of bodybuilder deaths in recent years. Do the initial stats showcase a worrying trend?
STRAIGHT FACTS WITH JERRY BRAINUM – is an in depth exploration of the more complicated elements behind bodybuilding training, nutrition, and supplements. Hosted by legendary and longtime industry expert, Jerry Brainum, Straight Facts answers user questions so no one is left in the dark.
Jerry Brainum has long been an extremely knowledgable man working in the bodybuilding industry. His research has been published in bodybuilding publications for decades – and he has held positions of editor-in-chief for such outlets as Muscle And Fitness and Flex Magazine.
Jerry also ran a digital series, Straight Facts, on our network way back in 2016. Now he’s back with more episodes and, in addition, available in podcast! This week, Jerry Brainum breaks down the statistics behind the tragic trend of too-soon bodybuilding deaths that have hit the sport over the past year. Is there a growing health concern in bodybuilding? Or was 2021 simply one full of tragic bad luck? Let’s break it down.
2021 was an extremely tragic year in bodybuilding. There was a large number of bodybuilding deaths that all seemed to come much too soon. Most notable was the passing of Olympia champion Shawn Rhoden at 46 years old and George Peterson dying just days before being set to compete at the Mr. Olympia. He was 37 years old.
There were, sadly, far many more deaths that we would rather not fully recount here. But the string of lost lives in bodybuilding led to many fans and high profile members of the industry to speak out about the state of health in bodybuilding. While health of an organization in sports should always be a major priority – what remains to be seen is if there really is a connection between these recent deaths and something happening directly in bodybuilding.
Jerry Brainum sets to bring some more clarity to the situation. Using some research of the (admittedly limited) data available, Jerry breaks down the actual statistics behind bodybuilding deaths in comparison to the average person in the world at large. He also tries to use the cause of death, where revealed, to speculate what was likely the cause and if it can be drawn to bodybuilding and PED use.
Jerry Brainum Compares Bodybuilding Mortality Rates To The Average Male Mortality Rate
One of the most interesting pieces of information Jerry Brainum reveals – according to one study. Pro bodybuilders actually have a lower mortality rate than the average person by about one percent. On paper, this would seem to indicate that pro bodybuilders actually have a higher chance to live longer than the average man. While this was admittedly one study in a very niche sport – the initial findings seem to indicate that there is not a major health crisis rocking the sport. But that also doesn’t mean that drugs are not a factor to mortality for bodybuilders. Far from it.
In the video, Jerry Brainum breaks down the data and his speculations in great detail. But his ultimate conclusion is that bodybuilders actually have a healthier lifestyle due to their diet, nutrition, and focus on exercise. That being said, those benefits are largely cut short by abuse of PEDs such as steroids, diuretics, and insulin. This ultimately leads, statistically, to an evening out. Which is why bodybuilders might have a slightly lower mortality rate than the average person – but not by much.
Jerry Brainum also draws another conclusion. He believes that modern coaches and trainers are the cause for many of these premature deaths. While he is basing his opinion based on anacdotale evidence. He’s heard that most coaches provide drug protocols for their athletes. The problem with this is that these coaches are not doctors. Just because a drug protocol has worked for one athlete does not mean it will work for another.
Without constant medical monitoring, these very powerful drugs can lead to long term health risks. Some of those risks can lead to an earlier grave. This is why Jerry Brainum urges any competing bodybuilders to have their bloodwork done every four weeks and ensure that as much detailed information can be analyzed as possible. Preventative actions are most important to extend life – and when athletes have a higher chance of using dangerous drugs, this becomes even more necessary.
Have questions you want Jerry Brainum to answer? Send them on over to [email protected] for your chance to have Jerry go into detail about anything in the fitness world that needs clarification.
And if you want even more detailed information every month, be sure to check out Jerry’s very own monthly newsletter – Applied Metabolics. Giving you over 40 pages of expert information in all things bodybuilding.
You can watch the full episode of Straight Facts above and make sure to stick around every Wednesday for new episodes!
Milos Sarcev Shares Rare Footage of 1997 Night of Champions
Milos Sarcev has released rare footage of the 1997 Night of Champions.
It appears that bodybuilding legend Milos Sarcev has released rare footage of the 1997 Night of Champions. The video features some classic bodybuilding battles at one of bodybuildings most prestigious shows that ran from 1978 to 2004.
There’s nothing quite like the best facing the best. In any sporting endeavor watching a superior competitor over one inferior opposition can be exhilarating. But you know what’s even more entertaining? Watching the best athletes compete against others on the same level to determine who is number one. Many bodybuilding shows represent this very notion. Of course there’s the Olympia and the Arnold Classic. But years ago there was another event that celebrated champions facing champions.
It was dubbed the Night of Champions.
Champion Versus Champion
The Night of Champions featured some of bodybuilding’s best and brightest. The event took place from 1978 to 2004.
The event would eventually come to be known as the NY Pro. Before then however the illustrious event gave us top champions like Robby Robinson, Chris Dickerson, Lee Haney, Lee Labrada, Dorian Yates, Kevin Levrone, Ronnie Coleman, Jay Cutler, and Victor Martinez just to name several. The winner of the shows gave a good indicator of how high level a competitor was. Many of those athletes would go on to win the Olympia.
The competition at the Night of Champions was fierce. It’s what made the title so meaningful in the first place. The athletes who competed at the show were some of the best of the best. One such competitor was bodybuilding legend Milos Sarcev.
Always bringing a great physique to the stage Milos Sarcev was a tough out for every bodybuilder in his day. That fact was showcased in 1997 when he went head to head with another bodybuilding great Chris Cormier. The two battled it out for top honors, but it would be Cormier who reigned supreme.
Despite coming in second in 1997, Milos Sarcev gave Chris Cormier all he could handle. In fact Sarcev recently released rare footage of the event on his YouTube channel.
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What do think of this rare footage of the Night of Champions?
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.
Natalie Richards Crushes PR With 385.8-Pound Squat
Natalie Richards continues to set some new personal marks in the gym.
The list of up-and-coming names in powerlifting keeps getting longer and Natalie Richards is one to keep an eye on in 2022. She continues to show that she is a force and that continued on Monday. This is when she shared another PR that she has been working to improve.
Richards shared a video on Instagram of a 385.8-pound squat. This was good enough to take down her previous record and start the year off with a bang.
“Okay based on how 165 moved I did not think I was about to grossly overshoot my single ahaaaaa ?? once I figure out my 45 problems with squat it’ll be fine. It is cool to bust out a random PR mid volume, but also I’m so angry with this grind ? ?Eh, 175/387 @ 58/129 body weight@anchor_power we shall take it for now”
Natalie Richards explains in her caption that she believes there is work to be done. It is not a bad start to hit a new PR despite being unhappy with how the session went. Richards also disclosed that she weighed 129 pounds at the time of the lift.
This is the weight that Richards was while competing during the 2021 USAPL Virginia Pro. At this event, she was able to put on a record-setting performance. She finished as one of the top lifters at the event.
During this training session, Natalie Richards stepped up to the bar with knee sleeves and a lifting belt. This lift came in the middle of her routine. Richards Bega with two sets of three of 320 pounds and finished with two sets of five with 287 pounds. This was an impressive feat and shows that there could be some more big things coming.
Richards has captured four gold medals in her career to this point. The first came during the 2019 USAPL Fall Festival of Power. In 2020, Richards won two during the USAPL North Carolina Qualifier and USAPL SC State Championship. Finally, her most recent came during the 2021 USAPL Carolina Primetime.
It is unknown which competitions Natalie Richards plans to take part in this year but she has already set a new PR in one lift. There could be some more personal records going down soon. This will be before she takes the stage to potentially build on other records she currently holds.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Chris Bumstead Wins Gymshark’s “STRENGTH TEST” Against Other Elite Athletes
Chris Bumstead completed the heaviest shoulder press in the end.
It is no secret that Chris Bumstead has incredible strength and it is always entertaining to see it in action. The three-time Classic Physique Olympia champion recently participated in a Strength Challenge against other Gymshark athletes. In the end, it was Bumstead who was victorious.
A group of big name fitness athletes took place in the challenge. This includes bodybuilding and CrossFit competitors. Because of their different backgrounds, the athletes agreed to use the standing push press as the exercise. David Laid explained at the beginning of the video that this is an exercise that is the perfect middle ground between bodybuilding and CrossFit.
Athletes took turns completing a one-rep max lift with the weight being increased each round until there was one left standing. The lift had to be performed in a singular motion with elbows locked out at the top. The full results from the competition can be seen below and the video is posted to Gymshark’s YouTube page.
Full Results
Chris Bumstead – 120 kilograms (264.5 lbs)
Noah Ohlsen – 110 kilograms (242.5 lbs)
George Bamfo Jr – 110 kilograms (242.5 lbs)
Julian Marquez – 110 kilograms (242.5 lbs)
Ashton Hall – 110 kilograms (242.5 lbs)
Will Tennyson – 100 kilograms (220.5 lbs)
Jah’Son Patterson – 80 kilograms (176.4 lbs)
Elika Bang – 60 kilograms (132.3 lbs)
David Laid – 50 kilograms (110.2 lbs)
Chris Bumstead entered as the favorite to win this competition and even joked about his advantage in weight.
“I only have like 80 pounds on everyone so I really hope I don’t lose this.”
Bumstead recently returned to training after battling COVID-19. He is carrying less weight this offseason than he usually does because of the virus but his muscle tone and body fat percentage remain at a normal level. It is clear that his strength has not wavered either.
Other Competitors
David Laid has built site the following on social media and this has helped him grow in the fitness industry. He was battling an injured elbow during this contest that he hurt while arm wrestling. Noah Ohlsen is one of the best CrossFit competitors in the sport. He finished second to Bumstead by completing a 110kg lift.
George Bamfo Jr. and Ashton Hall are other big names that have gained recognition on social media because of their shredded physiques. Both were able to complete the 110kg lift, along with Julian Marquez, but could not reach 120kg and take down Bumstead.
Will Tennyson has made a name for himself on YouTube performing different challenges and workouts. Tennyson has a great mind for fitness and always performs lifts with great form. He bowed out after competing a 100kg lift. Trainers Jah’Son Patterson and Elika Bang round out the list of competitors who were seen in the video.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Killing Protein Farts – How to Prevent Gas from Protein Shakes
Killing Protein Farts – How to prevent gas from protein shakes
You’re 3 squats in to a set. You’re stomach starts twinging, reacting to your core being tight, pushing against what feels like rolling bubbles in your gut. The guy or girl behind you is close enough to hear the drama that is about to unfold. On the final rep, you can’t hold it.
The blast travels far, the noise deafeningly awkward. You either stand proud and pray it goes unnoticed, or run to the darkest corner of the gym dragging any methane along behind you like a floaty tail.
PROTEIN FARTS
Protein is your key to muscle. And, we’re here to tell you that not all protein is created equal. We’ve been using, or some of us have, vegan protein for a while. Generally most people will find one of the biggest factors of bloating (and protein farts) from protein is lactose…and guess what contains no lactose…
Now, don’t go crazy here, we’re not saying one protein is better than another. Don’t rip your little vest off just yet.
LOL VEGAN PROTEIN?!
When it comes to protein sources, so many lifters and athletes will turn their nose up at vegan protein. “LOL”, might be a common response. But, for those looking to dial in their protein consumption and align it even more with their training goals and ass leak prevention, Vegan protein shouldn’t be ignored.
Don’t worry, we’re not about to tell you to meat is murder, or how being vegan is ‘the only way maaaaaan’ either (seriously, the author just demolished a chicken and mozzarella sandwich).
We also recognize that whey protein is absolutely key, and won’t ever be replaced by vegan protein.
When Vegan Protein Makes Sense…
Vegan protein isn’t just good for reducing gas and protein bloat, it has some other benefits and times where it could be useful for you.
Preventing excess fat gain
Simply put, vegan proteins are derived from plants. Whey is derived from milk. This means, that most whey protein will contain saturated fats and have a higher calorie content than plant based alternatives.
Plant based or vegan proteins may lead to further metabolic benefits, due to the fact that our bodies require more energy to break down plant proteins than a standard whey protein.
Minimising bloat and preventing gas from protein shakes
Another piece of simple science, but whey protein contains lactose due to the fact it is derived from dairy. It’s this that is the normal reason for people to experience bloating from protein, and can happen to anyone, even if you don’t have any issues with lactose digestion. Plant proteins have a far less inflammatory effect on the stomach. [1]
Vegan proteins can be a great way to cut the gas you’re experiencing. Especially if you’ve tried a another form of whey and its still not curbed it.
Similar Gains to Whey
A study on pea protein found that males who supplemented twice per day, saw a 20% increase in the thickness of their bicep muscles. This study, showed that those on a placebo only saw an 8% increase. This growth was surprisingly nearly the same as whey protein.
Similarly brown rice protein supplementation led to an increase in bicep size of 12% over an 8 week period. The subjects here supplemented 3 times per week after weight training. [2]
Recommended Vegan Protein – National Bodybuilding Co. Full Prep
Other Types of Protein
The supplement industry is booming with choice, and it’s set to continue growing. With as much as $32 billion predicted to be spent on supplements in 2021. This boom has led to the rapid growth and development of new products, some which are gimmicky, some which are useless and some which can actually give you some sort of value.
You cannot dispute whey protein has bigger amino acid profile, and contributes to recovery due to the fact it has quicker bio availability. BUT, for combating protein bloating and slowing down on the tracksuit tearing protein farts a change of protein is required.
Whey Isolate to Combat Bloating
So, if you’re not sold on a plant protein, then you could always try whey isolate. This does still contain lactose, however is more refined and so should help reduce the gas your experiencing from your protein shakes.
Again, it’s the lactose that is likely the issue. But give whey isolate a try if you’re wanting to keep your protein source as animal based and not already tried it.
Recommended Transparent Labs Grass-Fed Whey Protein Isolate
References:
Overduin J, Guérin-Deremaux L, Wils D, Lambers TT. NUTRALYS(®) pea protein: characterization of in vitro gastric digestion and in vivo gastrointestinal peptide responses relevant to satiety. Food Nutr Res. 2015;59:25622. Published 2015 Apr 13. doi:10.3402/fnr.v59.25622
Babault N, Païzis C, Deley G, et al. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. J Int Soc Sports Nutr. 2015;12(1):3. Published 2015 Jan 21. doi:10.1186/s12970-014-0064-5
Kalman DS. Amino Acid Composition of an Organic Brown Rice Protein Concentrate and Isolate Compared to Soy and Whey Concentrates and Isolates. Foods. 2014;3(3):394-402. Published 2014 Jun 30. doi:10.3390/foods3030394
Sonia Isaza Profile & Stats
The biography, life, and accomplishments of Sonia Isaza
Photo via @niaisazaoficial Instagram
Sonia Isaza is a Colombian bodybuilder and fitness model with an amazing physique. Starting out as a model, she transformed her physique to competition ready and shares her journey with her massive following on social media.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Sonia Isaza
Weight
Height
Date Of Birth
115-125 lbs.
5’3”
09/24/1988
Profession
Era
Nationality
Bodybuilder, Fitness Model
2010
Colombian
Photo via @niaisazaoficial Instagram
Biography
Born in Colombia, Sonia was always active and stayed as healthy as she could. Throughout her teen and high school years she was content with life, but her early-20’s saw a change in that mindset. She wanted more. She wanted to push herself to see just how far she would go. She began going to the gym and slowly over time transformed her physique.
In the mid-2000’s, she moved to the United States and settled in California. Her lifestyle was that of a competitive bodybuilder and she sought to always try and perfect her fitness and lifestyle routines. Fairly soon after, she started on social media and without even trying, began to build a larger following. She now uses her platform to motivate others so they too can have a physique like Sonia herself.
Training
Sonia’s training revolves around using a variety of exercises. For those lower body muscles, she puts an emphasis on her quads and glutes while upper body is abs with a focus on building those surrounding muscles. A favorite machine of Sonia’s is the smith machine, for she can perform many exercises while also focusing on toning.
Abs are a key part of her routine and she believes in a traditional approach to a strong core. For reps, she will do around 10-15 per exercise and really push the variety, either focusing on crunches or other bodyweight exercises, but also working with cables and machines as well.
Photo via @niaisazaoficial Instagram
Nutrition
Sonia puts an emphasis on whole foods and works incredibly hard with her diet. Balancing out her macronutrients is key in staying on track and she will indulge in a cheat meal here or there. For the most part, her diet is clean, whole, and one to keep her moving at maximum capacity.
Supplementation
Along with a solid training routine and nutrition plan, Sonia focuses on supplements to give her that extra boost. While she uses her own supplements of choice, some key products to note are protein powders, pre-workouts, and BCAAs. These will ensure a well-rounded routine for pre-, mid-, and post-workout gains. To optimize health and wellness, a multivitamin and omega-3 supplements are key for ensuring you stay in the gym and grinding away.
Abby Pollock Profile & Stats
The biography, life, and accomplishments of Abby Pollock
Image via Instagram @abby
Abby Pollock is a social media fitness celebrity born on 15 October 1994 in Toronto, Canada. Her not-so-humble fan following (710K followers on Instagram and 898K subscribers on YouTube) is a result of her motivational and instructional posts, humility, and total transparency with her followers.
Below is a complete breakdown of Abby Pollock’s profile, stats, biography, training, and diet regimens.
Full Name: Abby Pollock
Weight
Height
Date Of Birth
150-160 lbs
5’7″
15/10/1994
Division
Era
Nationality
Physique Competitor
2010
Canadian
Image via Instagram @abby
Biography
Abby Pollock was not always the fitspo people know her as today. She suffered severely from under-eating while growing up. Although Pollock was always active and involved in sports, she wanted to be skinny.
By the time Abby Pollock entered grad school, she was 20 lbs underweight and was struggling with symptoms of anorexia (lack of appetite) and bulimia (binge eating followed by purging; and excessive concern with body shape and weight).
Abby was struggling in school at the time and was in a bad relationship. As a result, she used food as a “safe space.” Without any prior dieting knowledge, Abby decided to limit her daily calorie consumption to 1,000 kcal with the goal of remaining skinny.
Abby Pollock used MyFitnessPal to track her diet and calorie intake and ensured she did not eat more than the bare minimum required to function throughout the day. Meaning – despite her hectic study schedule and regular cardio training, Abby restricted her diet to 900-1000 calories per day.
As Pollock lost weight through her restrictive diet program, she became obsessed with losing more. In the process of losing more weight, she progressed from simply eating “clean,” to eating a paleo diet of raw foods.
Entering The Fitness Lifestyle
Her typical diet routine included having a vegetable smoothie for breakfast and then eating a small salad for lunch and dinner. After following the calorie-restrictive diet plan for a while, Abby Pollock realized she was always tired and running low on energy. It was then she realized she needed a lifestyle change.
The final nail in her old diet plan’s coffin came when, in 2013, she found out that her father had terminal cancer. This terrible news, combined with issues in her love life caused Abby to look for a way out of her suffering (both emotional and physical).
On being asked about this period, Abby says, “I was done playing the victim.” She decided to turn her life around and planned to make big modifications to her diet and training routine.
Being a fitness noob herself, Abby Pollock hired a personal trainer and nutritionist to create a workout routine and high protein diet to help her physique transformation.
To kickstart her transformation journey, Abby increased her calorie intake to 2,000 kcal per day. Her workout program was focused on adding muscle mass to her thin frame.
Lifting weights and eating right helped her carve the physique of her dreams.
Becoming a Social Media Sensation
While undergoing her transformation, Abby Pollock started posting about her journey and experiences on her social media channels. Unexpectedly, her story resonated with a lot of people, and she started attracting attention.
Abby also landed interviews with some big women’s lifestyle magazines – talking about her story and explaining how she changed her life around. This took her fan following to the next level.
Once she built a decent following on Instagram, she began posting motivational videos and photos. Abby wanted to use her platform to help other women struggling with their weight.
Her soaring popularity led her to start a YouTube channel. Abby Pollock started making training, nutrition, and lifestyle videos to reach out to a larger audience. Abby’s videos were warmly received, and she turned into a fitness sensation.
Image via Instagram @abby
Training
Before Abby Pollock started following a personalized training program, she was doing two hours of cardio a day. The high cardio activity combined with her low-calorie intake put her in a calorie deficit. Abby was burning more calories in a day than she was consuming, meaning – she could not build the body she wanted.
After discussing her goals with her trainer, Abby switched to doing two shorter cardio sessions per week instead of the two long hours of cardio every day.
Pollock also added resistance training to her workout regimen to help her build muscle mass. Abby performs four weightlifting workouts per week. Her training philosophy includes lifting as heavy as possible without compromising her form.
Once she put her new training program and approach into motion, she noticed impressive gains in her glutes and quads. According to her, she was building the body that she had always dreamed of, with the weighted exercises she had always feared.
Training Routine
Abby Pollock hits the gym four times a week and her workouts last anywhere between 45-60 minutes. Her four-day training routine includes:
1. Lower Body
Squat: 3 sets of 12-15 reps
Step-up: 3 sets of 12-15 reps
Hip Thrust: 3 sets of 12-15 reps
Dumbbell Stiff-Legged Deadlift: 3 sets of 12-15 reps
Reverse Lunge: 3 sets of 12-15 reps
Standing Smith Machine Calf Raise: 3 sets of 15-20 reps
2. Back and Biceps
3. Shoulders and Triceps
Seated Dumbbell Press: 3 sets of 12-15 reps
Lateral to Front Raise: 3 sets of 12-15 reps
EZ Bar Upright Row: 3 sets of 12-15 reps
Dumbbell Shrugs: 3 sets of 12-15 reps
Cable Press-down: 3 sets of 12-15 reps
Diamond Push-up: 3 sets of 12-15 reps
Dumbbell Kickback: 3 sets of 12-15 reps
EZ Bar Skullcrusher: 3 sets of 12-15 reps
4. Lower Body
Barbell Squat: 3 sets of 12-15 reps
Lunge: 3 sets of 12-15 reps
Cable Pull-through: 3 sets of 12-15 reps
GHD Extension: 3 sets of 12-15 reps
Hip Thrust: 3 sets of 12-15 reps
Seated Calf Raise: 3 sets of 12-15 reps
Image via Instagram @abby
Nutrition
After following a balanced diet for years, Abby Pollock has arrived at the ideal calorie value she needs to consume every day to keep her physique in shape.
Abby follows a flexible diet that allows her to eat whatever she wants as long as it fits her daily calorie needs. She also focuses on her daily macronutrient needs and consumes a healthy dose of carbs, protein, and fat in each meal.
Apart from flexible dieting, Abby also incorporates intermittent fasting into her regimen. She fasts for 16 hours a day which is said to increase the body’s capabilities of using stored energy.
Abby Pollock’s four meal diet program includes:
Meal One
Scrambled eggs with ground turkey and vegetables
Snack: An apple with baby carrots
Meal Two
(‘Chocolate oats’) Oatmeal, egg whites, almond milk, cocoa, and stevia mixture
Meal Three
Spaghetti squash with ground turkey, vegetables, and cheese sauce made from almond milk and cheddar
Meal Four
Protein ice cream made with protein powder, a banana, almond milk, and ice.