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Foods That Don’t Deserve Their Reputation: What to Cut and What to Keep
Foods That Don’t Deserve Their Reputation: What to Cut and What to Keep
Nutrition is the hardest part of fitness. You know it’s true. There’s food prep, calorie counting, endless formulas promising to predict your perfect macros, and a never-ending need for self-restraint. Even if you love to cook, the process of perfectly-on-point nutrition can get tedious.
If only you could zap a couple decades into the future when your smartwatch will monitor your blood glucose and metabolic rate in real-time, and alert you to when you need to eat based on your next scheduled workout and current vitals. The technology is coming along, but in the meantime, you still have to make some careful calculations (and informed guesses) about what your body needs.
It’s certainly not easier with the endless stream of diet trends, nutritional supplements, and trainers trying to sell you their lifestyle packages. Discerning the real science from the cherry-picked, profit-motivated generalizations is exhausting. No one has time to read the latest medical journal, clip coupons, and prepare a week’s worth of rice and broccoli.
To save you time and energy, we’ve pulled together the top offenders of “mislabeled” foods. Those snacks you thought were healthy might be creating the layer of fat still covering your six-pack, and those foods you’ve religiously avoided might not be as bad as you think.
The Pantry Purge: “Health” Foods to Skip
Let’s start with the foods that conventional knowledge says are okay, or even healthy. If you look back over the last 50 years, it was often profitable for these foods to be marketed as a diet food, or to be considered healthy when laid alongside the other, sugar-laden food being introduced into grocery stores. Here are the top offenders:
Yogurt gets touted as a great breakfast food. In truth, plain, low-fat greek yogurt isn’t that bad for you, but most of what’s available is highly sweetened yogurt with some kind of fruit — either chunks throughout or resting on the bottom. The flavoring used adds a lot of sugar, and anytime there’s fruit at the bottom of that cup, it’s more like eating jam by the spoonful.
Juice is a wonderful, sugary way to get some empty calories. Most juices fall into the same trap yogurt does — because it’s fruit adjacent, and there might be a tiny bit of real fruit in it, it must be healthy. In truth, juice is all the sugary parts of fruit without any of the helpful fiber or carbohydrates. If you want to fast or cleanse, skip the juice and look for bone broth.
Granola hangs around because of it’s crunchy, hippy, health-conscious vibe. In reality, granola was developed as a high calorie, lightweight snack that could be carried by backpackers and hikers. Modern versions of the snack are flavored with sweeteners and the nutrition profile more closely resembles a dessert than a fibrous meal additive.
As an honorable mention, beware anything trendy. This can be hard to pin down, but if something is suddenly wildly popular, touted as a superfood, or related to a diet, it’s probably because someone is making money off it. In the last several years, chia seeds, cauliflower pizza, and acai berries have all made the rounds. Each of these foods are good in moderation, but they aren’t superfoods or magic bullets.
It might seem like breakfast and mid-morning snacks are an easy target, but when compared to lunch and dinner, you’re more likely to have holes in your breakfast nutrition. While most things are better than pop tarts and sugary cereal, there’s more to creating a balanced, nutrient-dense breakfast than passing on the processed foods. If you’re at a loss for what to eat, try egg bakes, omelets, breakfast wraps, or plain yogurt with fresh fruit.
Foods That Don’t Deserve Their Bad Reputation
Just as there are sugary foods masquerading as the key to health, there are foods that have been shamed into oblivion. When you dig into it, though, they’re really not that bad. As with everything, moderation is key, but it might be time to reconsider adding these foods back into your meal plan.
Bread suffered from the Atkins diet, and it’s still suffering, in part because the fluffy white bread you can buy at the store has little nutritional value. If you’re a sandwich lover or just miss toast, look for sprouted bread. It has fewer carbs and a lower glycemic index, so you won’t get a blood sugar spike. Plus, when the grains are sprouted before being milled, you get an additional 4 grams of protein over 12 grain bread, extra fiber, and less gluten.
Egg yolks suffered their downfall when the medical industry became worried about cholesterol and its link to heart disease. The yolk of the egg contains dietary cholesterol, so many people opted for egg whites or to skip eggs altogether. Recent evidence contradicts that stance, noting that high cholesterol is influenced by saturated fat more than dietary cholesterol. While the recommendation is to no more than one egg per day, that may vary based on activity and fitness level.
Cacao is an indulgent way to introduce micronutrients into your foods. The unsweetened chocolate powder (not be confused with cocoa) contains anti-inflammatory compounds and antioxidants, helping to reduce stress throughout the body and decrease the risk of cardiovascular disease. It also boosts your mood and your immune system, so next time you’re feeling blue or craving something sweet, don’t be afraid to blend some cacao into your smoothie, or reach for some dark chocolate.
This time, the honorable mention goes to spicy foods. Crazy-hot hot sauces and wing challenges have made spice tolerance a challenge. It’s generally assumed that spicy food can cause upset stomach, heartburn, and other digestive issues. Extreme heat may leave you feeling uncomfortable, but moderate spice claims a number of health benefits. Turning up the heat provides anti-inflammatory nutrients, an improved immune system, less bacteria, and added longevity. Not to mention, the heat can actually rev up your metabolism. If you’re closely watching your calories during a cut, it may not help much, but it could push you over that plateau. There’s certainly no harm in trying; just make sure to keep your scoville units to a tolerable level, and focus on ginger, tumeric, and chile peppers for the greatest benefits.
If you’re switching up breakfast to avoid sugary yogurt, try a couple of whole eggs or some avocado toast. Cacao powder can be blended into a protein smoothie for added richness with little caloric impact. Spicy foods might be the easiest of all — buy some bulk ground spices and sprinkle them on just about anything.
A little heat can brighten up the other flavors in a dish without adding calories or relying on rich sauces. Just make sure to buy in bulk to keep the cost down; buying spices by the jar gets expensive quickly.
Updating Your Meal Plans
It might feel like more work than it’s worth to incorporate new foods when you’ve already got a strong system going. Instead of trying to upend your current routine, look for places to make simple swaps or add some new foods here and there.
Long story short, most naturally occurring foods aren’t going to do you in, just eat them in moderation. Bread is definitely processed, but opting for a sprouted grain will bring you more benefits than abstaining entirely.
Enjoy what you like to eat, just watch your macros closely and pay attention to what your body performs best on (hint: most bodies like variety). Make some sprouted bread toast to sop up your egg yolk, or find some cayenne chocolate to finish your meal with. Your mind and your body will thank you.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Alyssa is a lover of words and movement who happily resides in the Pacific Northwest. If she’s not at the gym or out playing pick-up games, she’s probably feeding her favorite humans something stealthily healthy or devouring her latest bookstore find. She’s passionate about making health and fitness accessible to anyone, regardless of their situation. Tweet her @arobinsonwrites.
Making New Year’s Resolutions That Stick So You See Gains
Make sure those New Year’s resolutions stick!
As we dive further into this new year, it is important to search for ways to make those resolutions stick. Making your New Year’s resolutions stick is always the challenge, right? We start out moving great, really start to find our groove, only to realize one setback can totally destroy the resolution. Or worse, all of our resolutions.
But don’t be discouraged, for there are ways to make those resolutions stick if you keep your mind to it and don’t let the negative voices interfere. It’s all about the process. How many times have you heard that before?
Having a goal in mind is what drives us. For us bodybuilders and athletes, our whole routine seems to be goal oriented. Bench press a certain amount of weight, place here in this show, finish here in this competition. But what gets us to these goals we desperately work for and seek is the process. And too often do we gloss over it because we have so much going on. But its true. We are nothing without the process.
Let’s take a look at the best ways to make those New Year’s resolutions stick. While it can be challenging, it is absolutely possible to see amazing gains with the right process. Plus, if you power through those setbacks, you will be better off in the long run.
Best Tips To Make Sure Those New Year’s Goals Stick
Helping to make those New Year’s goals stick are these tips that will give you better insight and the chance to really dive in and make a change. As serious athletes, we are not necessarily used to failing, but when it happens, it doesn’t have to derail all of our gains.
Track Progress
Tracking your progress is important and gives you a way to look back and see where something may have gone right or wrong. Plus, you can look back and see how far you have come. Essentially this is just a way to give you increased confidence as you get farther and farther into the process. For those who train, keeping a training journal and tracking your progress as you increase weight will give you a better understanding of how to increase and when to rest. A food journal will work for the same when it comes to your diet.
Try To Replace Habits, Not Drop Them Completely
Many of us look to drop a bad habit, but it might be easier to replace it with something else. You only have so many hours in the day. So, that bad habit that takes us time, just replace it with something new and constructive, instead of dropping it and leaving an empty void in your schedule.
Think Big, But Make Attainable Goals Along The Way
We all want to dream and think as big as we can. But making attainable goals along the way is what will get us to the finish line in one piece. If your resolution is too out of reach, then you won’t reach it, and thus give it up. Whereas if you make the goals smaller along the way to get to that end goal, you will better set yourself up for success.
Rely On Others For Accountability
Many of us love to do things on our own and too often is our fatal flaw struggling to ask for help. Relying on others for accountability is not a bad thing. It doesn’t make us weak. If anything, it opens us up to support and support we need to make our resolution stick. By letting others in, you allow yourself to be vulnerable thus exposing your process. If there are cracks in the process, someone can point them out and steer you in the right direction. If there aren’t, then you made a new friend.
Commit To Yourself
Above all else, you need to commit to yourself. Being accountable to others is great, and necessary, but being accountable to yourself is above all else. The worst person you can let down is yourself, for we are often the most hard on ourselves, but in order to make that resolution stick, commit to yourself and you will see great success.
It’s All About The Process
Throughout this year, and into years to come, remember that it is all about the process. Change takes time and while you want to accomplish those goals quickly, just remember that it won’t happen overnight. Having the ability to hang on and give yourself the best chance at success relies on your ability to see the process for what it is and take everything a day at a time. While it is a great trait to be goal oriented, it is also important to remember the process and enjoy the process.
How E-Books Can Help Those Goals Stick
E-books are great tools to help us learn and stay engaged with many topics. Written by those who fully understand how to make things happen, those of us seeking the best advice for health and fitness can find success with a great e-book.
Enhanced Labs has an awesome selection of e-books to choose from and whether you are looking for the right carb cycling protocol, an in depth look at the ketogenic diet, or the best ways to gain strength and size, Enhanced has you covered with the best selection around for all of those massive gains.
You can check out Enhanced Labs great selection of e-books here!
Wrap Up
Making sure those New Year’s resolutions stick can be hard but not impossible. With the right approach, you can better tackle all of those gains for the better and you won’t feel let down if it slips. The process can be challenging and you will experience those days where you feel like giving up, but stay accountable to yourself and don’t be afraid to fail. It doesn’t mean it’s over, it just means you need a new approach.
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
Generation Iron Announces Exclusive NFT Collection
Generation Iron is officially looking to grow its NFT collection.
Generation Iron has been interested in growing and improving in different areas. Recently, a new avenue has been opened and there are endless possibilities.
Generation Iron has officially launched an official NFT collection. These are one-of-a-king art collectibles that can be purchased through an auction. The artworks are based on original photos and designs from specific Generation Iron films.
The full collection can be seen and purchased here. There are four designs available now with many more to come.
What are NFTs?
NFT stands for non-fungible token. These are cryptographic tokens that represent something unique. They do not represent an interchangeable commodity unlike other cryptocurrencies. This is why NFTs are non-fungible, because they cannot be exchanged for other goods.
The first known NFT was created in 2014 and it did not become popular until 2017. This is when CryptoKitties, an online game where player adopt virtual cats, came to be. Shortly after the game was released, it raised a $12.5 million investment and the public awareness of NFTs began.
This growth continued through 2020, where the value was up to $250 million. Over the first three months of 2021, there was upwards of $200 million spent on NFTs. This is when the surge began. This continued through 2021 into October where the first live bidding auction took place. This is when a set of Curio Cards was auctioned off.
NFTs have been featured in different skits on shows such as Saturday Night Live and South Park. The popularity of NFTs has continued to grow over the last half decade and it will be interesting to see where they are at this time next year.
Generation Iron NFTs
Generation Iron is working to grow and expand its collection of NFTs. The original four have been launched and are now available to be bid on.
First, the Generation Iron logo is displayed in a camp style. This is one of the two logo options available. The other is a pixel design where the logo is displayed on a blue background. The final two NFTs available feature Kai Greene.
In one, Greene is posing in Brooklyn while on set. It is a yellow picture with another pixel format. Finally, the last NFT shows Greene holding a dumbbell. This was taken on the set of Generation Iron 1 and is formatted like a comic book. This photo is not set in pixels like others but clear and in focus.
All four NFTs will be available for at least three weeks and can be bid on using this link. The Generation Iron collection will continue to product one-of-a-kind artwork using photos taken from original films and on the set of these films.
The NFT craze is on and it is only getting stronger. This is a chance to get in on some artwork that will not be found anywhere else.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Natural Bodybuilder Lists 3 Reasons to Never Do an Exercise
One of 2021 Natural Olympia’s top competitors gives 3 reasons to never do an exercise.
There are specific exercises that are staples to any good bodybuilding program. And there are also exercises you should never touch. Picking the ones to do and the ones you shouldn’t is a dilemma for many motivated lifters. According to a Professional Natural Bodybuilding Association (PNBA)/International Natural Bodybuilding Association (INBA) top competitor, there are three reasons to never do an exercise.
Natural bodybuilding pro Sepehr Bahadori placed in the top five of the world at 2021 Natural Olympia, finishing 4th in the Men’s Bodybuilding division. And he lists three reasons you should never perform an exercise. On Instagram (IG), Bahadori stated:
“Here is a small checklist of exercises that you should NOT include in your training plan:
1.Exercises that require more flexibility than you currently have to offer. Until you can not do this halfway correctly, you should first work on your mobility & in the meantime switch to other exercises.
2. Exercises that cause you pain again and again despite the right technique, adequate training volume and sensible intensity. In this case, your genetics are probably just not made for that particular exercise or exercise type & so it would make more sense not to do them permanently.
3. Exercises that you don’t enjoy at all. Because in the long run you may lose motivation and not train at all.”
Reasons to Never Do an Exercise
In summary, Bahadori says you should avoid exercises you don’t have the mobility for, movements that cause you pain, and ones you don’t enjoy. He says there isn’t any bad exercise; merely how you perform them is what makes them bad. For example, you should never perform a set of three repetitions with heavy weight on leg extensions since that will lead to knee pain.
You can see Sepehr Bahadori’s full IG post on the matter below.
https://www.instagram.com/p/CYHnzMyoWPv/?utm_source=ig_web_copy_link
WADA Certified Drug Tests
Natural bodybuilding is a growing sport that’s led to a wave of athletes beginning to sign multi-media contracts with the utmost respected strength sports digital media companies – Generation Iron and Iron Man Magazine. And with the most prominent natural bodybuilding federation globally – INBA PNBA. Each natural bodybuilder has to earn their contract, though, and it starts by passing drug tests.
As a natural bodybuilder, drugs are prohibited, and dopers will have a tough time going under the radar through INBA PNBA’s drug-testing standards – World Anti-Doping Agency (WADA), which is the drug-testing standards the Olympics hold their athletes to. The INBA PNBA league only uses drug tests that are WADA certified, which checks for a laundry list of banned substances by the government for recreational/athletic use.
Other natural bodybuilding leagues may be looking for the same banned substances. However, they aren’t WADA compliant, which leaves room for drug testing errors since WADA is the strictest anti-doping agency globally. Therefore, other natural bodybuilding drug testing services may fail to detect banned substances. For instance, the 2021 Women’s Bodybuilding champ was stripped of her title after failing a WADA certified drug test administered by the INBA PNBA at Natural Olympia. However, she passed the drug test in a different natural bodybuilding league.
Final Word
Next time you workout, make sure you avoid exercises that you don’t have the flexibility for. Also, the ones that cause you pain, and the ones you don’t like. Some movements are better suited for each individual based on their anatomy.
Follow us on Instagram, Facebook, and Twitter for more workout tips from the top natural bodybuilders in the world!
Multivitamins For Working Out- What Should You Buy?
For those who work out, what is the best multi to buy?
When you train hard to gain muscle, you also need to pay attention to muscle recovery, which means providing your body with what it needs to keep improving, being multivitamins. Not only will this help you to keep seeing new gains in the gym, but it will also contribute to your overall health and well-being.
Regardless of whether you’re an advanced bodybuilder or new to the game, nutrition is the most important thing. Bodybuilding happens at the gym, in the kitchen, and in the supplements you consume.
Ideally, you would like to get all of the vitamins you need from the food you eat, but unfortunately, that just isn’t possible. As someone who spends a lot of time working out, your body requires a large amount of both macronutrients and micronutrients to reach its peak performance.
The Role Of Bodybuilding Vitamins
Bodybuilders spend hours in the gym training and are required to follow strict diets. A high amount of protein boosts your amino acid levels, which is necessary to put on muscle. However, it is not sufficient to consume a lot of protein if you fail to get all the micronutrients you need. Deficiency can impact your body in many ways, which will hinder your performance, slow your recovery, and limit your body’s ability to build muscle.
Vitamins fight inflammation, promote a healthy immune system (1), increase mental clarity and focus, and aid your body in the growth and repair of muscles. What a good multivitamin will do is offer the best chance at receiving all of those vitamins and minerals you may miss from whole foods. What you get is the ability to maximize training, performance, and your overall health.
When Is The Best Time To Take Multivitamins?
There isn’t necessarily one best time to take multivitamins but most people take them in them morning with breakfast. Taking with food will not upset your stomach and taking it in the morning allows you to stay on a decent routine. For those who may struggle with pills, consider a chewable or gummy vitamin, as well as a powder, so you can get all these nutrients no problem.
What Multivitamin Should You Buy?
Not all multivitamins are created equally. And too much of a vitamin can be just as harmful as a deficiency. Therefore, you need to make sure that you are consuming a quality product when you supplement with a multivitamin.
That is why we recommend National Bodybuilding Co. Bodybuilders Multivitamin, which has been specifically designed for people who spend hours training and want to reach their peak performance.
National Bodybuilding Co. Bodybuilders Multivitamin
National Bodybuilding Co. Bodybuilder’s Multivitamin is great for those bodybuilders looking to optimize performance. With 20 essential vitamins and minerals, this is a safe and natural multivitamin for all of your needs.
National Bodybuilding Co. Bodybuilders Multivitamin is made from natural ingredients and is safe for daily consumption. Designed specifically for bodybuilders, this will work to quicken muscle recovery, support the anabolic process and recovery, boost your immune system, and provide for balanced hormones. With professionally researched dosages, no harmful fillers or additives, and a fully transparent ingredients list, you know exactly what you’re getting with this amazing multivitamin.
Benefits Of National Bodybuilding Co. Bodybuilders Multivitamin
As a bodybuilder, you need to consume nutrients that will enable you to perform your best and continue to build muscle. To make sure that you are giving your body what it needs, you should be taking a multivitamin that has been designed specifically for bodybuilders.
National Bodybuilding Co. Bodybuilders Multivitamin has been scientifically researched and clinically dosed to provide bodybuilders with exactly what they need. It contains 13 vitamins and minerals and 3 herb blends designed to improve your immune system, balance your anabolic hormones, and enable your body to recover faster.
But remember a multivitamin cannot make up for a poor diet. As a bodybuilder, you need to make sure you are eating right as well as supplementing. Knowing which foods can better prepare you for all those gains will prove to be worthwhile as you seek to improve your diet.
How National Bodybuilding Co. Bodybuilders Multivitamin Can Benefit You
We like National Bodybuilding Co. because the ingredients are not trademarked, which means that they are fully transparent. This allows us to see exactly what goes into it and what benefits you should expect to see with daily use.
Faster Muscle Growth
National Bodybuilding Multivitamin is jam-packed with ingredients that aid muscle growth.
Firstly, your body requires Vitamin A to grow and repair bodily tissues, including muscle tissue.
Your body also needs Zinc to make proteins and DNA.
Vitamin D has also been proven to increase muscle strength and reduce injury (2).
Molybdenum aids enzymes that are the building blocks of muscle.
Manganese further promotes muscle growth.
Quicker Recovery
Vitamin A, Vitamin E, Vitamin C, Selenium, and Manganese are powerful antioxidants that reduce oxidative stress and inflammation (3).
At the same time, B vitamins transport oxygen to your muscles, increasing hypertrophy.
All of this works to recover your muscles quickly and efficiently.
More Energy and Better Wellbeing
B vitamins are a well-known mood enhancer that brings increased focus and mental clarity (4).
Vitamin C is also a mood booster that provides you with more energy.
Chromium improves mental clarity and limits brain fog.
Magnesium calms anxiety.
The Antioxidant Fruit & Energy Blend is designed to boost energy, wellness, and focus further.
Balanced Hormones
Vitamin D increases testosterone levels in your body (5).
Vitamin C helps to keep your hormones balanced.
The Male Support Blend also contains ingredients designed to increase testosterone, boost male vitality, and protect cells in your testes from damage.
Improved Mind-Body Connection
Strong Bones
Vitamin D and Calcium work together to keep your bones strong and healthy, which is essential to support your muscles.
Improved Immune System
National Bodybuilding Co. Multivitamin includes an Immune Blend, designed to keep your immune system healthy, even when you are training hard.
Zinc also helps to fight off foreign invaders to your immune system.
Improved Cardiovascular Health
Copper is integral for your red blood cells to function correctly, which improves cardiovascular health (6).
While Chromium helps to balance your blood sugar levels, which promotes healthy fat loss when you are trying to cut down.
For more great multivitamins, check out our list of the Best Multivitamin Supplements!
Wrap Up
As a bodybuilder, you need to ensure that your body has all the nutrients it requires to function properly. Otherwise, you will always be restricted by deficiencies. However, not all multivitamins are created equal, and you need to make sure that you are taking a quality supplement that has been well researched and clinically dosed. That is what you get with National Bodybuilding Co. Bodybuilder’s Multivitamin. The benefits you should expect to see are quicker recovery periods, a more robust immune system, improved focus, balanced hormones, and even faster muscle building for only the best gains.
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
Oregon State University (2020). “Multivitamin, mineral supplement linked to less-severe, shorter-lasting illness symptoms”. (source)
Chiang, C.; et al. (2017). “Effects of Vitamin D Supplementation on Muscle Strength in Athletes: A Systematic Review”. (source)
National Center for Complementary and Integrative Health. “Antioxidants: In Depth”. (source)
Kennedy, D. (2016). “B Vitamins and the Brain: Mechanisms, Dose and Efficacy- A Review”. (source)
Pilz, S.; et al. (2011). “Effect of vitamin D supplementation on testosterone levels in men”. (source)
Rock, E.; et al. (2000). “The effect of copper supplementation on red blood cell oxidizability and plasma antioxidants in middle-aged healthy volunteers”. (source)
After Losing 17Lbs Andrew Jacked Has Packed On Serious Muscle 8 Weeks Out
Andrew Jacked packs on serious muscle after losing 17Lbs.
Adversity can help us grow. It makes us more resilient, gives us an added strength despite the hardship. While it may be uncomfortable, may try our patience and threaten to break us, by pushing through that adversity it helps us to become stronger than we could have imagined.
Every competitive athlete understands that pushing through pain abs setbacks only makes them better competitors. It appears that up and coming bodybuilder Andrew Jacked is pushing through his own adversity right now.
8 weeks out from the Arnold Classic Amateur Andrew Jacked revealed that he had lost 17 pounds in December. According to the top flight amateur he was sick which forced him to put training on hold until he recovered.
Hoping to win the show, turn pro, and compete at next year’s Arnold Classic, Andrew Jacked is pushing himself in training. The problem is that losing out on that time away from the gym sidelined his progress. The good news for Andrew is that he’s packed back on 14 Lbs.
Sometimes u see us all smiley and everything but deep down we are fighting adversities, I’ve been sick since Vegas 3rd December 2021, I dropped down from 131.2kgs to 123.4kg, came back to Dubai couldn’t train properly over a week now but Slowly creeping back into my groove again now at 129.8kg and trainings been getting better. Hopefully I get to hit THE MARK.
Yesszzziirrr!!!
Massive Yet Flexible
Besides packing on massive muscle it appears that Andrew Jacked is taking pages out of Flex Wheeler’s play book. In an impromptu posing session, Andrew showed off the kind of creativity that could see him taking first at the 2022 Arnold Classic Amateur.
How flexible are you?
Guns ?? flex.
Andrew Jacked is clearly going places. Does he have what it takes to be a top IFBB pro? So far the signs are pointing to yes.
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.
Whitney Jones On How She Won Olympia 2021 With A Broken Leg
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Whitney Jones reveals the severity of competing in (and winning) the Fitness Olympia 2021 with a broken leg.
Whitney Jones is a 3x Fitness Olympia champion – solidifying her third win at the Olympia 2021 this past year. It was a triumphant moment after falling to third place in 2020. She proved that her reign as an Olympia champion was not over. But her victory in 2021 is even more astounding upon the reveal that she competed with a broken leg. This information was not revealed until after she had already won the show. In our latest GI Exclusive interview, Whitney Jones goes into detail about her broken leg, the severity of the injury, and how she was able to still win the Fitness Olympia 2021.
As anyone who follows competitive bodybuilding knows, the Fitness division is quite different than any other bodybuilding category. This is because it includes a Fitness performance routine. This routine, unlike usual bodybuilding posing, involves gymnastic movements and feats of strength – mixed with a sort of dance energy. It’s impressive to watch on display – and requires serious commitment, planning, and practice to achieve standout success.
As any Fitness competitor or gymnast will also know, these movements can be complicated and dangerous. It opens up the door to a wider array of injuries. Unfortunately for Whitney Jones, she faced once such injury during practice just three days before the Olympia 2021. Training in a new space on her final days of prep, Jones was unfamiliar with the space of her new practice space. This caused her to second guess a movement and land on her knee incorrectly. Instantly she felt searing pain and her knew swelled up. Something was seriously wrong.
With the Olympia competition just three days away, she didn’t immediately go to a doctor. Instead she tried to downplay the injury and focus on bringing the swelling and pain down. She mostly succeeded with the swelling – but the pain was no resolving. She feared that perhaps she had torn her ACL. But she refused to lose her chance to win the Fitness Olympia so close to the show.
Yet despite whether or not she wanted to stand down to prevent further injury – she also faced another problem. The pain would make it near impossible for her to complete her Fitness routine. She needed to find a way to bring down the pain. Painkiller pills wouldn’t due. They would make her drowsy and less alert – affecting her routine.
Ultimately, she was lucky enough to know someone who could provide her some sort of injection that temporarily numbed her knee. The risk? That she goes so numb that she can’t feel her leg and it throws off her routine. But it was a risk she was willing to take. She took the stage and put forth her best effort on the routine she spent a full year preparing.
We all know the end to this story. Whitney Jones ended up winning the Fitness Olympia. She later went to the doctor and found out that she had not torn her ACL nor broke her knee – but broke her tibia towards the top right under her knee. Now many months later, she is mostly healed – she didn’t suffer any known additional damage from competing while injured. The risk was worth it.
You can watch Whitney Jones go into full detail about the injury, competing, and winning the Fitness Olympia 2021 in our latest GI Exclusive interview segment above!
Terry Crews Workout & Diet Program
Look like a Hollywood superstar with the Terry Crews Workout & Diet Program!
Terry Crews is an actor, TV presenter, and former NFL football player. He first earned acclaim as an actor for playing Julius Rock in Everbody Hates Chris and Terry Jeffords in Brooklyn Nine-Nine. Also, who can forget his classic Old Spice commercials?
Apart from being known for his impeccable sense of humor, acting, and football skills, Terry is an advocate for women’s rights and an activist against sexism. In 2017, ‘Time‘ magazine featured him in the ‘Person of the Year‘ list for his courage in sharing his experience of sexual assault.
Growing up, Terry Crews enjoyed expressing himself through art and earned a sponsored art scholarship at the Center for Arts in Michigan.
Related: Terry Crews Claims He Was Groped By A “High-Level Hollywood Executive”
After finishing high school, he earned another scholarship in Art Excellence. We bet you did not know this about the pec popping star.
Apart from his artistic passions, Terry is a skilled football player. Although arts was his favorite hobby for the majority of his schooling days, a growing passion for football soon took over.
Terry played as a linebacker for WMU broncos, and his outstanding performances earned him and his team All-Conference honors and the 1988 Mid-American Conference Championship title.
Terry Crews Stats
Name: Terrence Alan Crews
D.o.B.: 30 July 1968
Birthplace: Flint, Michigan, U.S.
Height: 6’2″
Weight: 245 lbs
Profession: Actor, TV Presenter, ex-Football Player
Watch: Conor McGregor Does His Best Terry Crews Impression After Autograph Signing
Terry Crew’s Transition From Football to Acting
During his six-year pro football career (1991-1997), Terry played for some of the top NFL teams, including Los Angeles Rams, Washington Redskins, Philadelphia Eagles, and the San Diego Chargers.
Terry Crews Career NFL Statistics
Games played: 32
Tackles: 57
Assists: 38
After retiring from NFL in 1997, Crews moved to LA to pursue a career in acting. His first film was ‘Young Boys Incorporated‘ – that he had also co-produced.
Terry Crews made his Hollywood debut in 2000 with the Arnold Schwarzenegger movie, “The 6th Day.” Although Crews started his career with a big film, he failed to land a single gig for the following two years.
After spending a couple of years searching for work, Terry finally made his first big breakthrough. He got a role in the movie Friday After Next, playing Damon.
Trivia: In his autobiography ‘Manhood: How to Be a Better Man or Just Live with One,’ Terry Crews revealed that he was addicted to pornography. He underwent rehabilitation in 2010 to overcome his porn addiction.
Related: TOP 30 MUSCLE MOVIES
Terry Crews Fitness Principles
Crews is a hardcore Hollywood action hero. He spent four years as an NFL linebacker and still lifts with a dedication that would put many pro athletes to shame.
Here are some fitness principles Terry Crews swears by:
1. Do Not Be Scared of Failure
Terry Crews is not scared of pushing his boundaries, whether in a gym or on a movie set. Talking about comedy, Terry said, “Comedy is all about failure, and you need to learn how to fail because jokes don’t always work.”
The same could be said for working out as well. You would never realize your true potential until you go all-out in the gym. Bump up your training intensity, and you will be surprised by how much your body can endure.
2. You Get Better With Age
With age comes experience. Crews still trains with ridiculous intensity but has tweaked his workouts to better suit his busy schedule, age, and joints.
“As a young man, I could jump off a roof, fall on my back and get up without a problem. But now, if I stub my toe, I’m out for two weeks. It made me realize that instead of just working harder, I needed to work smarter. I used to lift lots of heavyweights for lots of reps, but it would wear me down. So I tried lowering the reps, and I found that if I just got two heavy reps in per set instead of five or six, I’d get more benefit from it. Plus I’d recover better, and I wouldn’t feel as tired.” – Terry Crews
According to The Expendables actor, you should experiment with different training techniques and figure out what works for your body. He believes that your workouts should always make you feel better, not worse.
Related: Benefits of High-Intensity Interval Training For Bodybuilders
3. Experiment With Food
Crews has been making adjustments to his diet regimen as he has gotten older.
Like many pros, Terry Crews used to eat five to six times a day when he was younger. But he eventually realized that he was eating too much and had to work out even harder to burn off the excess calories.
Terry is currently following an Intermittent Fasting (IF) diet that seems to be working wonderfully for him, but more on this later.
4. Run For a Better Physique
Terry Crews is an avid runner and runs four miles (6.5 km) a day. He claims to cover the distance in less than 30 minutes. On being asked about his running routine, Crews says, “I really notice the difference when I don’t run – I become irritable. I’m not the same person.”
Related: Why Running and Bodybuilding Are A Great Combination For Gains
5. Believe in Yourself
You need to set big goals for yourself and then have the faith and courage to pursue them. Terry believes in having people who want the best for you and see you succeed in your corner. You need to share your goals and progress with them. This close circle will keep you accountable in your transformation journey.
Check Out: Terry Crews Faces Off With CT Fletcher In This Intense Gym Session
Terry Crews Diet Program
Terry Crews does not believe in bulking or cutting. He believes in looking good all the time.
“I always stay about two weeks out from being able to take my shirt off.” – Terry Crews
Terry does not follow a typical Hollywood action star diet program. You will not see him gulping down 6-8 meals every day. And no, chicken breast and rice are not on his menu.
Crews follows a 16:8 Intermittent fasting (IF) diet. Meaning – He fasts for 16 hours straight and eats anywhere between 3-4 meals in an eight-hour window.
Terry eats his first meal at 2 pm, and his biggest meal comes at around 10 pm. During his fasting periods, he only drinks green tea and amino acids.
As per Terry, eating his biggest meal at night helps his body produce more testosterone and growth hormone while he sleeps – giving him more fuel for his workout for the next morning.
Related: Do Carbs at Night Make You Leaner or Fatter?
Terry Crews Diet Regimen
Meal #0 (5 am): A glass of amino acids. He drinks a gallon of amino acids a day.
Terry might also have a cup or two of coffee in a day, but with coconut oil and no sugar or cream. The oil provides healthy fats that his body needs in a fasting cycle.
Meal #1 (2 pm): Eggs and bacon with a salad, or a charcuterie board filled with salami, cheeses, bread, and of course, almonds.
Meal #2 (5 pm): Protein shake.
Meal #3 (8 pm): Bread, pasta, bison ribeye, sweet potatoes, and broccoli.
Snack (10 pm): Cheesecake/Pudding/Pie/Pinkberry
Terry Crews is a self-proclaimed dessert guy. He does not end his day without a slice of cheesecake or two. Terry being Terry uses almond flour as a base for the cheesecake as it provides him with essential healthy fats.
Cheat Days
Terry Crews follow the IF diet six days a week and allows himself one cheat day. On his cheat days, the Hollywood star eats whatever he wants – pizza, ice cream, pancakes, you name it.
Related: This Is How You Can Overcome A Cheat Meal
Terry Crews Workout Program
Terry’s athletic background and years of training experience weigh heavily in his training regimen. He prefers compound exercises such as power cleans and deadlifts as he believes these build “total-body power” and thicken his muscles.
After completing his functional routine, Terry focuses on specific muscle groups using isolation movements. Crews is an advocate of lifting heavy (especially for men in their 40s and 50s) as he believes it helps boost testosterone levels naturally.
Next Read: Isolation Vs. Compound Exercises: Strength, Weight Loss & More
Terry Crews Training Routine
Terry follows a five-day training routine and gives his body two days off to rest and recuperate from his workouts.
Monday: Legs
Warm-up: 5 minutes
Leg press: 4 sets of 10, 8, 6, 4 reps per set
Standing calf raise: 4 sets of 10, 8, 6, 4 reps per set
Hack squat: 4 sets of 10, 8, 6, 4 reps per set
Leg extension: 4 sets of 10, 8, 6, 4 reps per set
Hanging leg raise: 4 sets to failure
4-mile run
Terry Crews starts his workout routine with a leg workout. Unlike most lifters, Crews trains his calves in the middle of his leg training session. Remember: Figure out what works for you and stick with it. It is the fastest way of making progress in the gym.
Tuesday: Chest and Arms
Warm-up: 5 minutes
Push-up: 4 sets of 15 reps
Incline bench press: 4 sets of 10, 8, 6, 4 reps per set
Barbell bench press: 4 sets of 10, 8, 6, 4 reps per set
Pull-up: 4 sets of 25, 18, 15, 10-12 reps per set
Dumbell curl: 4 sets of 10, 8, 6, 4 reps per set
Bicep curl 21s: 4 sets of 7 reps per set
Push-up and dip superset: 3 sets to failure
4-mile run
On Tuesday, Terry trains his chest and arms. The Brooklyn Nine-Nine star does not spend more than 1.5 hours in the gym. He keeps his rest duration between sets limited to 60 seconds. So, focus on keeping your intensity high throughout the workout.
Wednesday: Stretch, Abs, and Cardio
Warm-up: 5 minutes
Push-up: 4 sets of 15 reps
Stretching exercises
Shoulder Side lateral raise: 1 set of 10 reps
Reverse fly: 1 set of 10 reps
Hanging leg raise: 1 set to failure
Crunch: 1 set to failure
4-mile run
The third day of the week is a relatively easy day for Crews. He performs a series of stretching exercises to loosen his muscles and improve his mobility. He finishes the workout with a couple of ab exercises done to failure.
Thursday – Back
Warm-up: 5 minutes
Barbell deadlift: 4 sets of 10, 8, 6, 4 reps per set
Pull-up: 4 sets of 10, 8, 6, 4 reps per set
Side to side chin-up: 1 set per side at 6 reps per set, and 1 set in the middle at 3 reps
Reverse-grip bent-over row: 4 sets of 10, 8, 6, 4 reps per set
Smith machine bent-over row: 4 sets of 10, 8, 6, 4 reps per set
Seated cable rows: 4 sets of 10, 8, 6, 4 reps per set
4-mile run
Terry follows a high-volume routine on his back day. He starts his back workout with deadlifts and then moves on to pull-ups for building width and ends with rowing exercises for thickness.
Friday – Shoulders and Plyometrics
Terry Crews includes a variety of exercises in his workouts to ensure he is targeting his muscles from every angle. Although his shoulder workout is short, he makes sure he has annihilated the muscle group by the end of the session.
Check Out: Top Hollywood A-Listers With Awesome Physiques
Supplements
Terry Crews relies on supplements to recover after his workouts and power him through his days. He uses the following supplements:
1. Multivitamins: Terry Crews takes vitamins thrice a day. It ensures that he is meeting his daily micronutrient goals.
2. Amino Acids: Crews wakes up at 4:45 am every day and eats his first meal nine hours later. He sips on amino acids throughout the day to keep his energy levels high.
3. Whey Protein: Protein is the building block of muscle. Terry has a protein shake between his lunch and dinner to ensure he is not burning off any muscle mass.
Next Read: TERRY CREWS’ SECRET UPPER BODY WORKOUT
Conclusion
Terry Crews know a thing or two-thousand about fitness. He has managed to maintain a ripped physique for 20 odd years. The Expendables star proves that age is just a number on your driver’s license.
If you were to internalize one thing from the Terry Crews workout and diet program, it should be this – experiment with a lot of new things and stick to what works for you – even if it means going against the grain.
Who do you think has the best physique in Hollywood? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
21-Year-Old Serena Abweh Hits PR Deadlift Of 350 Pounds
Serena Abweh has been competing massive lifts in recent training sessions.
Powerlifting has plenty of up-and-coming names ready to take the next step in 2022. Serena Abweh is a new face in the sport but continues to impress in training sessions. At 21 years old, Abweh has put up some big numbers in training sessions.
On Saturday, Abweh took to Instagram to share a huge PR lift to begin the new year. She stepped up to the bar and completed a 350-pound deadlift with relative ease. At 103 pounds at the time of the lift, this was over three times her bodyweight.
Serena Abweh gained a passion for powerlifting at a young age and has already made great strides at a young age. She has competed in seven events in her career to this point and that number will continue to rise. Also, Abweh has a chance to break some more personal records in the upcoming year.
During the 2021 USPA New Mexico State Championships in October, Abweh completed a 336.2-pound deadlift. This was her competition high and that might not stand much longer. During this event, Abweh added PRs in other lifts as well. This included a 220.5-pound squat and 137.8-pound bench press. She also totaled 683.4 pounds for the competition.
Serena Abweh has an incredible story to go along with an impressive career early on. Abweh overcame an eating disorder early in her lift where she struggled with her body image. This turned into anorexia but Abweh overcame all obstacles and is now in position to become a big name in powerlifting. She is a true inspiration to those who struggle with the same thing and has not been shy about sharing her story.
“Keep frickin fighting because you have so many people rooting for you even though you can’t even root for yourself. You have people in your life that see your potential even though you’re blinded by darkness and all the negative thoughts inside you.Your mind can be your worst enemy, it will literally take you down if you let it.
You’re deserving of life, of love, of happiness. You deserve to wake up and not hate your self and dread another day in your skin. Life is too short to be at war with yourself and every single day I’m trying to remind myself this.”
Serena Abweh is a powerlifter who is ready to take the next step this year. By the looks of her recent lifts, there is no doubt that she will continue to beat her previous performance bests when she steps on stage next.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Joe Rogan Takes On The Carnivore Diet With A New Twist
Joe Rogan is no stranger to the carnivore diet but he added a new element this time.
Joe Rogan has made it known that he is a big fan of different meats and animal-based products. He frequently shares meals on social media and there are some interesting cuts of meat shown. This is led by elk, which Rogan likes to eat because of the nutrients and benefits.
The calendar has turned to 2022 and that means world carnivore month is here. For the month of January, Rogan has vowed to take on the carnivore diet once again. This is a diet that requires a person to eat only meat and animal products. For Rogan, this is not a challenge given his habits but he has added a slight twist — fruit.
“January is world carnivore month. This time I’m adding fruit to this diet. Just meat and fruit for the whole month,” Joe Rogan wrote on Instagram.
Joe Rogan is one of the top podcasters in the world hosting “The Joe Rogan Experience.” This is where he can reveal some options and allow guests to speak candidly about different topics in all areas. Rogan is also known for his commentary during UFC events and as host of Fear Factor.
Rogan continues to be a martial artist himself. This means his dedication to fitness and health is strong. He took on this very diet for the first time back in 2020 and lost 12 pounds over the course of a month. He took to Instagram to share some of the positives and the side effects.
Joe Rogan highlights diarrhea as the only negative from this diet. As for the positives, Rogan felt that his energy levels were up throughout the day. This could be a result of disciplined eating. Also, he admits that he felt healthier after getting into the full swing of this diet.
“Now, I’m well aware of the placebo effect and I’m constantly self-analyzing every perceived reaction I’m having to eating only meat for almost 2 weeks straight, but one thing I’m fairly sure of is that my energy levels are higher and steadier throughout the day. This seems undeniable.
This is the only time in my life I’ve ever tried eliminating carbs for more than a day or so, and since I started the diet a couple days before January I’m now about 13 days in, at least 7 pounds lighter, and in completely uncharted territory for me.”
This time around, it is likely that Joe Rogan continues to provide updates on a regular basis. This has already begun as the podcaster shared a picture of a ribeye steak that he ate for breakfast on Saturday morning. For any that are thinking about taking on this challenge, Rogan is a great reference to follow.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.