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Michal Krizo Smashes A Punishing Back, Shoulders And Triceps Workout
Michal Krizo has turned down the training intensity just a little bit after emerging victorious at his most recent Pro show appearance. But he is still active and tackled a back, shoulder and triceps exercise in the gym.
It’s not an overstatement to say that Michal ‘Krizo’ Krizanek is the face of Slovakia’s bodybuilding community. The 33-year-old bodybuilder has established himself as a worthy competitor in the IFBB Pro League’s Men’s Open division. He now awaits his second opportunity to elevate into the top echelons or Olympia competitors.
Krizo made a name for himself in the IFBB Elite Pro League where he dominated with insane muscularity, sheer size and muscle definition. He eventually made the switch to NPC and kickstarted the Olympia campaign. After earning the IFBB Pro card with a dominant win at the 2022 Amateur Olympia Italy in October, he made a quick turnaround and won the 2022 EVLS Prague Pro. The show was an Olympia Qualifier and Krizo got his first big opportunity to compete on the grandest stage of bodybuilding.
However, competing against the best is easier said than done. In spite of huge expectations, Krizo only managed to secure a twelfth-place finish at the 2022 Olympia. But the relatively inexperienced Krizo gained valuable experience and started the 2023 competitive season with an impressive win at the 2023 Empro Classic Spain Pro that took place from June 16-18 in Alicante, Spain.
He is now taking a break to let his body recover from the intense prep. However, the Slovak is active in the gym and does not want to lose touch with his craft.
Michal Krizo went through a back, shoulder and triceps training session in the gym and answered some interesting fans’ questions as he trained. So without further ado, let’s get to know more about Krizo through the summary of this workout and Q&A session.
Michal Krizo goes through a back, triceps and rear delt workout
Lat Pulldown
Lat pulldowns primarily target the latissimus dorsi, the large fan-shaped muscle in the back. Krizo started his training session with this movement and performed a few good sets to set the tone of the workout.
Bent Over Dumbbell Rows
If you want your back to grow, you have to row. While vertical pulls like lat pulldowns build a wide back, horizontal pulls/rows give it the thickness it needs. This results in the overall development of back muscles. Bent-over dumbbell rows work all the pulling muscles in the upper body and hence they should be a part of your back training schedule without a doubt. Krizo got some solid sets of this exercise under his belt and walked over to the seated rows machine.
Seated Cable Rows
Krizo took to this rowing movement next to work the upper posterior chain of muscles. Seated cable rows work latissimus dorsi, rhomboids, traps as well as spinal erectors, and contribute greatly to building upper body strength. Additionally, it is a potent way of improving upper body posture, especially in people that have slouched shoulders due to prolonged hours of desk/computer work.
The 33-year-old annihilated all the sets of this exercise to shift his focus on working the shoulders next.
Seated Dumbbell Rear Lateral Raises
Rear delts are a crucial muscle group for maintaining postural health, lifting posture as well as aesthetics. However, it is difficult to isolate it unless targeted with specific exercises. This could be the reason why posterior/rear delts often get neglected. Rear lateral raise is one of the best ways to isolate this muscle group. Krizo performed some good sets of this exercise and shifted his focus to working the triceps with the next couple of exercises.
Triceps Rope Pushdown
This isolation exercise served as the first tricep builder in the Slovak’s training routine. Rope pushdown is effective for building strength and muscle while working all three triceps heads. Krizo cranked out a few good sets of the exercise and carried on with his training session.
Seated Overhead Cable Triceps Extensions
The long head of the triceps is most active when the arms are overhand and the triceps are in the stretched position. Overhead tricep extension is an isolation movement that works the triceps from a stretched position and helps build size and strength.
There are many ways of performing this exercise but dumbbell and cable machine variations are the most common. Krizo capped his workout with the cable overhead triceps extensions. Cable machines keep the muscles under tension throughout the duration of the movement. Additionally, the cable moves along a fixed axis, which eliminates the need to control the weight. Together, these two factors contribute greatly to muscle hypertrophy. After pushing through some heavy sets of this exercise to add the last bit of stimulus to the muscles, Krizo wrapped up the training session.
Overall, the workout included:
Krizanek answers fan questions during the workout
Fans are often fascinated by the sheer size of bodybuilders and rightfully so. Open division competitors are some of the biggest human beings you would ever come across and a fan tried to address his curiosity by asking Krizo about his on-stage and off-season weight.
Krizo stated that he was actually 125 kg (275 lbs) during the 2022 Olympia and might have been 122 kg (269 lbs) at the time of recording the video. However, those are just estimates as the 33-year-old is not obsessed about maintaining a certain weight.
“I am only gonna tell you the estimates for both. Because I didn’t weigh myself because I compete the Open class. I don’t carry a scale with me. It’s useless for me.”
He further stated:
“We don’t know or aim for weight. It’s just about looking better, harder. Also, doesn’t even have to be much bigger. Just more quality.”
Krizo’s favorite cheat meal
A stringent diet that does not necessarily satisfy the taste buds is an inseparable aspect of bodybuilding and the one that’s probably most difficult to adhere to. However, it is equally important to indulge in your favorite food once in a while even if you’re Michal Krizo. But what does he like to eat the most? Here’s the answer:
“It changes all the time but I like rice pasta with quark, vanilla sugar and butter. And what else? This is my favorite,” Krizo answered a fan’s question.
But how often does the Slovakian bodybuilder indulge in his favorite cheat meals? Well, there isn’t a set pattern to it, at least in the off-season. Krizo eats cheat meals pretty much whenever he wants during the off-season.
“I don’t go 100 percent on the nutrition now (during off-season). But I try to eat around 70 percent clean.”
But competition prep is a different story as he restricts his favorite meals to Saturday and does not deviate from his diet for the rest of the week.
What are his thoughts on moving to the USA for training?
Krizo comes from a tiny nation in Eastern Europe. While most people from these and many other parts of the world would jump at an opportunity to migrate to the United States for the perceived benefits of it, Krizo thinks he has everything he needs in his motherland. So when he was asked by a fan if he would move to the USA, Krizo replied:
“Not yet. Not this year… I don’t see a reason (in the future either).”
Michal Krizo attributes improved conditioning to cardio and diet
Michal Krizo’s conditioning came under heavy scrutiny when he showed up for his first pro bodybuilding show – the 2022 EVLS Prague Pro. The Slovakian bodybuilder managed to grab a W at the show but had a lot of scope for improvement in that area. However, he showed up with great conditioning at the 2023 Empro Pro. A fan asked Krizo how much cardio did he do during the competition prep. Krizo replied:
“20 minutes cardio on a stationary bike. I wouldn’t do cardio when I trained legs. Plus, posing for half an hour every day in the evening after the workout, which is even more than doing cardio.”
Incorporating cardio really differentiated Krizo’s 2023 Empro Pro competition prep from his Olympia prep. He also made quite a few changes to his training routine and trained every body part at least twice a week. The results showed primarily in his back. Although he might have had the separation in the back muscles already, improved conditioning made it more visible on stage.
“Also very important was fixing my digestion. That was probably the main issue so that everything works the way it should. If the digestion isn’t good, then the physique won’t be either,” Krizo said while answering a question about the difference in his prep for 2022 Olympia vs 2023 Empro Pro.
What’s next for Krizo? Maintenance or bulk and cut?
Having earned the direct qualification to the 2023 Olympia, Krizo now has to utilize his time in a smart way to improve his standing and become a top contender. But fans wonder – how is he planning to approach the next few months – Whether he will be bulking or cutting? Whether he will just maintain the physique that he now has? Here’s Krizo’s answer:
“It’s off-season now. I’ll be resting until the end of July. Then I’ll jump into diet. I might try to gain a bit at the start, during, maybe the first month. But only quality and then hardcore diet all the way to the Olympia. Tow months of hardcore diet for sure.”
Krizo intends to work a lot on presentation and bring the best version of himself to the 2023 Olympia stage. It will be interesting to see how much ground he covers to go up against the top contenders of the division.
You can watch the full workout and Q&A video here, courtesy of Michal Krizo’s YouTube channel:
Published: 28 June, 2023 | 9:19 AM EDT
A Comprehensive 5-Day Menopause Diet Plan to Ignite Healthy Weight Loss
Menopause commences when a woman goes 12 consecutive months without menstruating. Menopause represents the final stage in a woman’s reproductive journey, marking the conclusion of her fertility and the ability to conceive. This transitional phase affects each woman differently.
During menopause, the body undergoes several changes, such as weight gain, reduced muscle and bone mass, sagging of the breasts, thinning of the hair, dry skin, eyes, and mouth. Besides, menopausal women might suffer from psychological and emotional factors like irritability, tiredness, palpitations, sleeplessness, depression, anxiety, anger issues, stress, and nervousness.
During the menopause transition phase, the two primary female hormones, estrogen, and progesterone, gradually tend to decrease. A low level of estrogen results in a slower metabolism. When your metabolism is slow, burning calories becomes challenging, leading to reduced muscle mass and increased fat stores, eventually causing weight gain. [1][2]
Why is it Important to Eat a Healthy Diet During Menopause?
Eating healthy is essential during menopause for various reasons. It provides proper nutrients and helps you prevent hormonal imbalances. It also boosts your metabolism and prevents weight gain.
A nutritious diet that includes fruits, vegetables, whole grains, nuts, low-fat dairy, lean meat, and legumes helps prevent unnecessary calorie intake, manages appetite, and promotes satiety, thereby aiding in weight management.
A diet rich in fiber, prebiotics, and probiotics improves gut health, thereby alleviating digestive issues like indigestion, constipation, diarrhea, heartburn, irritable bowel syndrome, etc.
Dairy products like milk, cheese, and yogurt, which are rich in vitamin D, calcium, phosphorus, potassium, magnesium, and vitamin K, are extremely helpful for bone health. Consuming these foods can help alleviate osteoporosis symptoms. [3]
Fish such as salmon, anchovies, and mackerel, and seeds like hemp, chia, and flaxseeds are rich sources of omega-3 fatty acids. Consuming these foods may lessen the symptoms of hot flashes and night sweats that occur during menopause. It also improves heart health by managing cholesterol and triglyceride levels. [4]
If you are undergoing menopause, you must include more protein in your diet to increase your muscle mass and improve bone health. Studies recommend that women over 50 take 20 to 25 grams of protein daily. [5]
Healthy Foods to Eat
Consuming lesser calories than usual and changing your regular diet pattern can be beneficial to lose weight after menopause. A nutritious diet like the Mediterranean diet is optimal for women going through menopause [6][7]. A Mediterranean diet involves:
Different varieties of fruits and vegetables
Lean protein such as poultry without skin, Greek yogurt, lentils, tofu, low-fat dairy products, and white fishes like cod, bass, and haddock
Whole grains, such as millet, quinoa, barley, brown rice, bulgur wheat, etc.
Healthy fats like mackerel, tuna, sardine, herring, and salmon
Nuts and seeds, and olive oil
Foods to Avoid
For menopausal women, weight gain becomes a major concern due to unhealthy and unmindful eating habits. Hence, to avoid gaining those extra pounds, you must deliberately avoid certain foods filled with trans fat and high calories. A few examples of these foods include:
Fast foods
Oily foods
Excessively fried foods
Sugary foods like cookies, doughnuts, and cakes
Foods loaded with added sugar
Salty foods
Processed meats
Sweetened beverages
Alcohol
5-Day Menopause Diet Plan to Lose Weight
Following a diet plan with working out makes it easier to lose weight. The recommended and prohibited food items should be kept in mind while designing such a diet plan. You must adhere to what is advised and exclude unwarranted foods from your plan. Here is a sample five-day menopause diet plan for weight loss.
Day 1
Breakfast
Two portions of omelet containing egg white, onion, bell peppers, mushroom, and spinach, and a pair of apples.
Carbohydrate: 63 gm
Protein: 57 gm
Fat: 2 gm
Calories: 490 kcal
Lunch
One portion of grilled chicken breast, avocado salad, and one serving of carrot with hummus.
Carbohydrate: 33 gm
Protein: 41 gm
Fat: 32 gm
Calories: 575 kcal
Dinner
Two portions of zucchini pasta having lemon cream sauce with one serving of fried broccoli.
Carbohydrate: 41 gm
Protein: 20 gm
Fat: 50 gm
Calories: 633 kcal
Total Calories: 1,701
Day 2
Breakfast
One serving of egg white frittata and one serving of honey grapefruit with banana.
Carbohydrate: 44 gm
Protein: 24 gm
Fat: 23 gm
Calories: 456 kcal
Lunch
One serving of tuna-avocado sandwich with two servings of arugula salad.
Carbohydrate: 51 gm
Protein: 28 gm
Fat: 34 gm
Calories: 604 kcal
Dinner
8 oz of herb and lemon fish and two servings of Lebanese fresh thyme tomato salad.
Carbohydrate: 56 gm
Protein: 54 gm
Fat: 28 gm
Calories: 645 kcal
Total Calories: 1,705
Day 3
Breakfast
One serving of almond raspberry smoothie with four slices of cantaloupe.
Carbohydrate: 45 gm
Protein: 22 gm
Fat: 29 gm
Calories: 509 kcal
Lunch
One serving of chicken and avocado salad and one serving of kiwi berry smoothie.
Carbohydrate: 49 gm
Protein: 37 gm
Fat: 26 gm
Calories: 551 kcal
Dinner
One serving of baby kale and blackberry salad and one serving of zucchini spears.
Carbohydrate: 46 gm
Protein: 22 gm
Fat: 46 gm
Calories: 638 kcal
Total Calories: 1,699
Day 4
Breakfast
One serving of sticky bun chia seed pudding and one serving of papaya flaxseed shake.
Carbohydrate: 38 gm
Protein: 14 gm
Fat: 28 gm
Calories: 446 kcal
Lunch
One serving of tomato and cheese wrap and one serving of cauliflower and tahini.
Carbohydrate: 39 gm
Protein: 20 gm
Fat: 33 gm
Calories: 509 kcal
Dinner
One serving of green bean and kidney bean salad with two servings of cucumber avocado soup.
Carbohydrate: 57 gm
Protein: 54 gm
Fat: 35 gm
Calories: 739 kcal
Total Calories: 1,694
Day 5
Breakfast
One serving of paleo tomato and egg scramble and two servings of apple toast.
Carbohydrate: 47 gm
Protein: 30 gm
Fat: 31 gm
Calories: 575 kcal
Lunch
One serving of quick avocado tuna sandwich and one serving of strawberry and walnut spinach salad.
Carbohydrate: 48 gm
Protein: 44 gm
Fat: 25 gm
Calories: 565 kcal
Dinner
One serving of smoked salmon and broccoli soup and one serving of avocado, strawberry, spinach salad.
Carbohydrate: 48 gm
Protein: 23 gm
Fat: 34 gm
Calories: 556 kcal
Total Calories: 1,696
Tips to Lose Weight During Menopause
Here are some more tips that to lose weight during menopause:
1. Exercise
As you age, your muscle mass decreases while your body fat increases. Regular exercise is the best way to preserve your muscle tone and get rid of extra weight. As per research, aerobics helps reduce extra weight post-menopause [8][9]. It was also found that strength training can improve fat loss in women after menopause [10].
If you find exercising difficult, start with low to moderate activities to help you get used to being physically active and increase the intensity gradually. Some simple ways to get yourself active throughout the day include gardening, short walks, and taking stairs instead of the lift.
2. Prioritize Sleep
It is essential to sleep well to maintain a healthy weight. As per a study, lack of sleep may be associated with altered metabolism in women going through menopause [11]. Sleep deprivation may greatly impact your appetite and body weight.
3. Plan your Meal & Practice Mindful Eating
Planning your meals helps you understand your food’s nutritional quality. Meal planning can limit your unhealthy food consumption and allow you better control over your portion sizes.
Women undergoing menopause tend to eat unhealthily and mindlessly, which eventually results in weight gain. Hence, if you want to stay healthy, stock your pantry with nutritious foods. Avoid snacking on junk food and, instead, adopt mindful eating practices. Mindful eating allows you to recognize your body’s internal cues and needs rather than being influenced by external triggers that lead to unhealthy eating. Mindful eating can also keep you from binge eating and emotional eating episodes.
4. Stop Late Night Snacking
Late-night snacking and binging on unhealthy food can lead to weight gain. Keep healthy snacks handy for such late-night cravings. According to a study, maintaining food logs, regular weight measurements, and exercise can result in substantial weight loss [12].
5. Exercise Portion Control
Maintaining portion control is a valuable strategy for managing your weight, enabling you to carefully determine the right serving sizes to incorporate into your meals.
Sitting at a table instead of eating in front of the TV and measuring your snacks instead eating them directly from the packet can also help control your food intake.
6. Drink Enough Water
Drinking water is essential for general well-being. It is also important for women encountering menopause. Research indicates that drinking enough water helps lose weight because it suppresses appetite. It also helps lose fat deposits by inducing lipolysis, a process of breaking down stored fats. [13][14]
7. Manage Stress
Women often experience stress while undergoing menopause. According to research, stress is linked to weight gain due to increased appetite and slower metabolism [15]. Incorporating stress-busting techniques like meditation, yoga, Tai-chi, deep breathing, and aromatherapy may help alleviate symptoms.
Frequently Asked Questions
What is the fastest way to lose weight during menopause?
Here are some tips that, when followed, can help you lose weight quickly during menopause:
Mindful eating
Regular exercise
Drinking enough water
Curbing your sweet tooth
Including enough fiber into your diet
Limiting your alcohol consumption
Portion control
Reducing your stress levels
Getting enough sleep
What foods should you eat during menopause to lose weight?
You should eat the following foods while wanting to lose weight during menopause.
Calcium and vitamin D-rich foods: Greek yogurt, low-fat milk, cheese, eggs, sardine, salmon, broccoli
Omega 3 fatty acids: Flax seeds, chia seeds, tuna, mackerel
Lean proteins: Poultry, lean beef, tuna, turkey, lentils, tofu, beans,
Green vegetables: Spinach, kale, bok choy, arugula, cabbage, watercress, collard greens, broccoli, cauliflower
Whole grains: Millet, barley, quinoa, bulgur wheat, brown rice, red rice
Healthy fats: Avocado, sardine, mackerel, sardine, tuna, and salmon, different nuts and seeds, and olive oil
Phytoestrogen foods: barley, grapes, green tea, black tea, soybeans, peanuts, flax seeds, plums, berries.
What are four foods to manage menopause?
The four primary foods to manage menopausal symptoms are green vegetables and fruits, lean proteins, whole grains, and dairy products. Besides, food rich in phytoestrogen and healthy fats are also helpful.
Final Words
You should prioritize weight loss during menopause as it can lead to numerous health issues like heart disease, impaired metabolism, reduced bone density, etc. Losing weight during menopause may seem challenging, but a strong mindset can make it happen.
Eating nutritious food, exercising regularly, improving your sleep pattern, yoga, meditation, deep breathing techniques, and reducing stress levels can help promote overall health and well-being throughout menopause and beyond.
Note: The content on Fitness Volt is for informative purposes only. Do not take it as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
References
Changes in muscle mass and strength after menopause – PubMed. (2009, December 1). PubMed. https://pubmed.ncbi.nlm.nih.gov/19949277/
Silva, T. R., Oppermann, K., Reis, F. M., & Spritzer, P. M. (2021, June 23). Nutrition in Menopausal Women: A Narrative Review. PubMed Central (PMC). https://doi.org/10.3390/nu13072149
Dairy products, yogurts, and bone health – PubMed. (2014, May 1). PubMed. https://doi.org/10.3945/ajcn.113.073056
Flaxseed reduces total and LDL cholesterol concentrations in Native American postmenopausal women – PubMed. (2008, April 1). PubMed. https://doi.org/10.1089/jwh.2007.0359
The role of dietary protein and vitamin D in maintaining musculoskeletal health in postmenopausal women: a consensus statement from the European Society for Clinical and Economic Aspects of Osteoporosis and Osteoarthritis (ESCEO) – PubMed. (2014, September 1). PubMed. https://doi.org/10.1016/j.maturitas.2014.07.005
Adherence to Mediterranean dietary pattern and menopausal symptoms in relation to overweight/obesity in Spanish perimenopausal and postmenopausal women – PubMed. (2015, July 1). PubMed. https://doi.org/10.1097/GME.0000000000000378
Systematic Review of the Mediterranean Diet for Long-Term Weight Loss – PubMed. (2016, April 1). PubMed. https://doi.org/10.1016/j.amjmed.2015.11.028
Mediterranean Diet Plan – Much, Inc., E. T. (n.d.). Eat This Much, your personal diet assistant. Eat This Much. https://www.eatthismuch.com/diet-plan/mediterranean/
Friedenreich, C. M., Neilson, H. K., O’Reilly, R., Duha, A., Yasui, Y., Morielli, A. R., Adams, S. C., & Courneya, K. S. (2015, September 1). Volume of Aerobic Exercise and Adiposity in Postmenopausal Women. Effects of a High Vs Moderate Volume of Aerobic Exercise on Adiposity Outcomes in Postmenopausal Women: A Randomized Clinical Trial | Breast Cancer | JAMA Oncology | JAMA Network. https://doi.org/10.1001/jamaoncol.2015.2239
Earnest, C. P., Johannsen, N. M., Swift, D. L., Lavie, C. J., Blair, S. N., & Church, T. S. (2013, April 8). Dose Effect of Cardiorespiratory Exercise on Metabolic Syndrome in Postmenopausal Women. PubMed Central (PMC). https://doi.org/10.1016/j.amjcard.2013.02.037
Conceição, M. S., Bonganha, V., Vechin, F. C., de Barros Berton, R. P., Lixandrão, M. E., Damas Nogueira, F. R., de Souza, G. V., Traina Chacon-Mikahil, M. P., & Libardi, C. A. (2013, September 16). Sixteen weeks of resistance training can decrease the risk of metabolic syndrome in healthy postmenopausal women. PubMed Central (PMC). https://doi.org/10.2147/CIA.S44245
Sleep, Health, and Metabolism in Midlife Women and Menopause: Food for Thought – PubMed. (2018, December 1). PubMed. https://doi.org/10.1016/j.ogc.2018.07.008
Painter, S. L., Ahmed, R., Hill, J. O., Kushner, R. F., Lindquist, R., Brunning, S., & Margulies, A. (2017, May 12). What Matters in Weight Loss? An In-Depth Analysis of Self-Monitoring. PubMed Central (PMC). https://doi.org/10.2196/jmir.7457
Thornton, S. N. (2016, June 10). Increased Hydration Can Be Associated with Weight Loss. PubMed Central (PMC). https://doi.org/10.3389/fnut.2016.00018
Effect of excessive water intake on body weight, body mass index, body fat, and appetite of overweight female participants – PubMed. (2014, July 1). PubMed. https://doi.org/10.4103/0976-9668.136180
van der Valk, E. S., Savas, M., & C. van Rossum, E. F. (2018, April 16). Stress and Obesity: Are There More Susceptible Individuals? PubMed Central (PMC). https://doi.org/10.1007/s13679-018-0306-y
Derek Lunsford Destroys An Off-Season Leg Workout Before Demolishing a 3300-Calorie ‘Meal’
Derek Lunsford is keeping himself busy in the gym this off-season. The former 212 division champ will return to competition at the 2023 Olympia and he is putting in work to bring home the sandows trophy. However, he is also trying out new things and keeping life interesting. Recently, Lunsford went through a quad-dominant leg day workout in the gym and also challenged himself in a unique way to test his body’s limits.
After winning the 212 Olympia title at 2021 Olympia, Derek Lunsford was perceived as the next dominant force in the 212 division that has seen a long-reigning champion like Flex Lewis reign supreme for an unusually long period of time. However, Lunsford’s physique outgrew the weight class as was evident at the guest posing of the 2022 Pittsburg Pro.
The Olympia management accepted his request for a special invitation to compete in the Men’s Open division at the 2022 Olympia and he officially made a switch to the Men’s Open division. While most people knew that Lunsford had the potential to shake up the division, no one could gauge the impact he would make.
Lunsford ended up dominating the stage alongside Hadi Choopan and Nick Walker from prejudging to the finals and snatched a runner-up finish behind Mr. Olympia Hadi Choopan. He is now working hard to tighten the loose ends and bring home the Mr. Olympia trophy home. He has been active in the gym and has looked insanely muscular and stage ready in recent appearances.
In a recent video posted on Lunsford’s YouTube channel, he went through a leg workout in the gym and participated in a hotdog eating challenge against a pro. So let’s take a deep dive into Lunsford’s adventure and see if he won the challenge.
Derek Lunsford tackles a quad-dominant leg day in the gym
Lying Leg Curls
Derek Lunsford started the training session with lying leg curls. Even on a quad-dominant leg day, the former 212 Olympia champion prefers to get all the muscles like quads, hamstrings, and abductors warmed up nice and clean.
“Even though it’s a quad-dominant day, I still want to get a bit of blood in the hamstrings first. I really like to be able to warm up the hamstrings and the quads and sometimes the abductors too before I go into any bigger movements. I just think it’s good because you get all loosened up and feeling good in your body before you push the crazy weight and stuff like that,” Lunsford said.
Additionally, leg curls are a great exercise to warm up the knee joints which are crucial in performing most of the lower body movements. Lunsford performed a few sets of this isolation exercise and took to the next isolation movement.
Leg Extensions
Although they can be harsh on the knees if not done with proper technique and weight, nobody can deny that leg extensions are an excellent way to target the quadriceps. Lunsford got a few sets of this quad isolation exercise under his belt and took to the first heavy compound exercise of the day.
Belt Squats
This simple squat variation greatly reduces the stress on the back muscles. When a person performs regular barbell squats, the back muscles have to work really hard to maintain the upper body posture under the weight of the barbell and plates. However, switching the barbell squats with belt squats maximizes leg muscle engagement and significantly reduces the stress on the lower back.
Although belt squats are not a replacement exercise for barbell squats (unless a person cannot perform barbell squats due to medical reasons), they can be an excellent addition to the lower body training routine. Similar to other squat variations, belt squats target all the major muscles – quadriceps, hamstrings, glutes as well as calves.
Lunsford and team pushed through a few heavy sets of this exercise and took to the finisher of the day next.
Pendulum Squats
Lunsford and company packed up after performing this compound movement next. When it comes to developing functional strength, free weights might be the best option you have. However, machines can be every bit beneficial and then some for bodybuilders and yield amazing results in the long run.
Pendulum squats are another creative way of performing squats in a way that you can continue to work until your legs allow you to without necessarily worrying about your lower back, core, or glutes giving up. While it targets all the major muscle groups in the lower body, quads are the primary focus of pendulum squats. Lunsford and his training partners cranked out a few sets of pendulum squats. They called it a day in the gym following this exercise.
Overall, the workout consisted of:
Derek tries out a friendly hotdog eating contest
Lunsford’s friend and training partner for this workout, Bartley Weaver, is a competitive eater. He will participate in Nathan’s hotdog eating contest in a couple of weeks’ time. Derek, along with others, gave a shot at eating as many hotdogs as possible after finishing the leg training session.
All four men set out to fill their stomachs with hotdogs. After trying their level best, Derek Lunsford was able to down 11 hotdogs. On the other hand, Adam and Trevor were close behind with a count of 10 hotdogs each.
However, Bartley left the three men far behind and finished a whopping 42 hotdogs! Even the combined total of the other three men could not come close to Bartley Weaver’s total.
“I ate 11 hotdogs in 10 minutes and I’m stuffed. I don’t want to eat this last one. I’ll be honest. I wanted to finish 12, I really did but I was like, dude, this isn’t happening! Holy Crap!” Lunsford exclaimed after the time was up.
In total, Bartley gulped down 42 hotdogs and buns. The macronutrient intake of this crazy amount of food was:
Energy – 12,600 KCal
Carbohydrates – 1008 grams
Fats – 735 grams
Protein – 420 grams
Lunsford, who gulped down 11 hotdogs and buns, ended up consuming:
Energy – 3299.94 KCal
Carbohydrates – 263.99 grams
Fats – 192.49 grams
Protein – 109.99 grams
Bartley ended up gaining a whopping 13.5 lbs weight over those ten minutes and weighed 263.5 lbs. That’s some increase in 10 minutes!
Derek Lunsford is one of the favorites heading into the 2023 Olympia competition that will take place in November. He is working hard but if he beats Hadi Choopan and rising contenders like Samson Dauda and Nick Walker to it, he can sit alongside the handful of competitors that have achieved the feat of winning Mr. Olympia title.
You can watch the full workout video here, courtesy of Derek Lunsford’s personal YouTube channel:
Published: 28 June, 2023 | 12:16 AM EDT
Ronnie Coleman’s Training Partner on Working Out w/ ‘The King’: ‘His Lifts Were Amazing’
Ronnie Coleman is easily one of the most recognizable faces of the bodybuilding industry. ‘Big J,’ who helped train Coleman, took to a recent Straight Outta the Lair Podcast with Flex Lewis, to discuss his experiences at the Metroflex Gym with ‘The King.’
During his respective tenure, bodybuilding legend Ronnie Coleman separated himself from his peers with exceptional muscle mass, conditioning, and size. In 1998, he defeated Flex Wheeler to win his first Mr. Olympia title. Having taken a moment to look back on his career, Coleman believes Wheeler is the reason he became so successful because he connected him with his long-time coach Chad Nicholls.
From 1998-2005, Coleman dominated the Men’s Open class, and in the process, defeated popular mainstays such as Jay Cutler, Kevin Levrone, and Dennis Wolf. In 2006, Cutler dethroned Coleman to end his illustrious eight-year reign. A year later, Coleman opted to retire after his final Mr. Olympia show where he finished fourth.
During Coleman’s career, he often trained at the Metroflex Gym in Texas. This gym served as the home to many prolific bodybuilders such as Men’s Open threats Johnnie O. Jackson and Branch Warren, an athlete known for impressive quad development. And while fans haven’t heard much from Coleman’s training partner, Big J, he’s now offering some details about working out with ‘The King’ during the mid-90s and 2000s.
‘Big J’ Talks Meeting and Training with Ronnie Coleman
Big Jay said he still keeps in touch with Ronnie and saw him at the gym two days ago.
“I just talked to him two days ago at the gym and he’s got a bigger smile. That says something, you can’t have much of a bigger smile than that, eight-time Mr. Olympia – it doesn’t get bigger, might as well have another son.”
“We trained [together] at five or six in the morning, somewhere around there,” said Big J. “I think once he started winning the Olympias is when the different times came about. You know, when you train that there are so many interruptions. Hey, can I get a picture… it’s hard to explain to super fans, and there are super fans out there that this is actually not just a hobby, this is his job. He’s at work.”
“It’s disappointing to fans for sure, but once they finally realize that he’s pushing 200-pound dumbbells and he’s getting psyched up, yes I’ll wait. It’s the same with other workout partners. A lot of times I was training with Ronnie and I was having to direct traffic a lot of the times. So we decided to start training at later hours that way nobody is there.”
While fans often wanted Ronnie’s attention, Big J said Ron treated bodybuilding training like a job.
“There’s no cameras, there’s no hype squad, there’s always some good gangster rap going [in Metroflex] it’s funny because there’s so much more work that goes on behind the scenes. Even the kids nowadays don’t realize that we didn’t do this for notoriety and we didn’t do this for pictures on Instagram, we didn’t do this to get popular, we did it because we loved the shit out of it.”
Big J met Coleman while squatting weight back in the 90s.
“As far as training – it’s different. You can talk to a concrete worker, a brick layer, or a ditch worker, and you bring him to the gym and smoke him, but he’ll smoke you in the ditch. So, you have to change gears to a different type of intensity.
“Squatting and deadlifting was my specialty I loved doing it. I was squatting in the back and there was this rap music going on and there was this big monster — I mean this was before he was Mr. Olympia, but he was still a big monster. He kept looking at me with this stinky face like I smell shit. The big nostrils. He’s just looking at me really weird. I’m like who’s this guy, why is he looking at me like this. I didn’t know him. He comes over and he’s like ‘Hey man, how are you squatting so much weight with those itty bitty ass legs?’ I start laughing and I’m like, ‘How are you so freakin big?’ And it was game on from there.”
Looking back on some notable lifts, Big J highlighted Ronnie pressing 200-pound dumbbells with ease. He also witnessed Coleman’s most legendary lifts, such as the 2,300-pound leg press and the 800-pound squats and deadlifts.
“It kind of started with Branch. That fucker always tried to kill me when we first met training. I trained with him from the mid-90s to the early 2000s. He would help me along with some other people with my nutrition and whatnot, I would just do what they did. It was a lot different from the training I did in the military.”
“Well Ronnie with those 200s like they were 100s just blew me away,” said J. “Ronnie’s lifts were amazing. I saw him pull the 800 for a couple, squat the 800 for a couple, leg press the 2,300 for eight. I’ve been to all those lift and they always made me oh my God that’s amazing, I can do that.”
After pulling 1,000 pounds, Big J called Ronnie Coleman who congratulated him on the impressive feat of strength.
“I pulled it and I recorded it and said here’s your video. He goes, I knew you could do it good job. That’s all you’re going to get from the greatest bodybuilder in the world. You’re not going to get, ‘Oh my god that’s great,’ because he’s great.”
As of late, Ronnie Coleman sold his Texas home to move into a larger house. In addition, the 59-year-old opened a Metroflex Gym recently. He’s been busy in retirement but fortunately keeps fans updated on his health. According to Coleman, his inability to walk without assistance hasn’t gotten any worse or better. He continues to receive stem cell therapy treatments every few months, which he said has helped his overall pain levels.
Ronnie Coleman is a living legend and one of the strongest bodybuilders to ever compete. Judging by stories told by his training partner, Coleman’s work ethic guided him to great heights as an IFBB Pro with the help of his brotherhood at the Metroflex Gym.
You can watch the full video from the Straight Outta the Lair YouTube channel below:
Published: 27 June, 2023 | 8:40 PM EDT
69-yo Robert F. Kennedy Jr. Goes Viral with Jacked Shirtless Workout Update at Gold’s Gym
Environmental lawyer and politician Robert Francis Kennedy Jr. is the nephew of former US president John F. Kennedy. After announcing his plans to earn the Democratic nomination for the presidency, his popularity skyrocketed. In a recent video post on Twitter, RFK Jr. went viral for his jacked physique while performing pushups shirtless at the iconic Gold’s Gym in Venice Beach, CA.
Robert F. Kennedy Jr. was admitted to the New York Bar in 1985 after he got promoted to senior attorney at Riverkeeper. He specializes in environmental law and has been a part of several high-profile cases. He promotes environmental justice and protection through lobbying and public activism.
Kennedy joined forces with environmental lawyer Kevin Madonna to found a law firm, called Kennedy & Madonna, LLP, for helping plaintiffs against polluters in 2005. The firm rose to prominence for litigating on behalf of the Ramapough Mountain Indian Tribe against the Ford Motor Company, which was featured in the HBO documentary Mann v. Ford in 2010.
Having worked together on the case against SoCalGas company after the Aliso Canyon gas leak, RFK Jr. teamed up with Morgan & Morgan law firm in 2016. The group sued Monsanto on behalf of plaintiffs affected by exposure to the company’s glyphosate-based herbicide called Roundup. They followed up with a class action lawsuit against Monsanto and another against Columbia Gas of Massachusetts in Sep. 2018.
Over the last two years, Kennedy became notorious for his contrarian views. He emerged as a leading force against public health regulation policies that arose after the onset of the COVID-19 pandemic. He’s criticized vaccine mandates and called for a reform in the pharmaceutical industry.
RFK Jr. hinted at a potential run for president in 2024 three months ago. He revealed his wife was no longer against the idea and filed his candidacy for the Democratic presidential nomination a month later. His appearance on the massively popular Joe Rogan Experience podcast sparked a heated debate about the effectiveness of COVID vaccines. Pediatrician Peter Hotez, who designed a COVID-19 vaccine, dismissed Kennedy’s views as dangerous. Then, Kennedy’s social media presence expanded after he was seen looking jacked while performing bench presses shirtless in the sun.
69-yo Robert F. Kennedy Jr. Goes Viral with Jacked Shirtless Workout Update at Gold’s Gym
In a recent tweet, Robert F. Kennedy Jr. shared a clip of himself performing push-ups shirtless at Gold’s Gym. The 69-year-old made headlines for his jacked physique.
“Getting in shape for my debates with President Biden!,” he wrote.
Getting in shape for my debates with President Biden! pic.twitter.com/ns8MdJVlmx
— Robert F. Kennedy Jr (@RobertKennedyJr) June 25, 2023
Reactions from the fans came flooding in following the video.
“Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakn’ huge, solid, thick and tight you can get. Thanks for the motivation,” wrote a user.
“Not going to lie.. im kinda motivated to restart my workouts.,” commented another.
“wow, impressive to see! First bodybuilding president,” wrote one.
“First President doing shirtless push ups,” one responded.
Martial artist and actor Scott Adkins weighed in with his support for RFK Jr.
“Absolutely fantastic shape for your age Sir.”
RELATED: Our Backs Hurt Just Watching Donald Trump Jr.’s ‘Personal Record’ Deadlift Video
Robert F. Kennedy Jr.’s latest upload shows he prioritizes his health in addition to keeping up with current events. Fans look forward to seeing him make a play for the Oval Office next November.
Published: 27 June, 2023 | 6:26 PM EDT
Jay Cutler Reveals Secrets to Building 20-Inch Arms in Latest Training Session
Bodybuilding legend Jay Cutler hasn’t slowed down despite retiring from the sport in 2013. In a recent JayCutlerTV video, Cutler updated fans on his fit-for-50 body transformation challenge and shared a brutal arms workout.
During his career, Cutler paid his dues before touching Mr. Olympia gold. He was runner-up to ‘The King’ Ronnie Coleman four times in a row before finally dethroning the long-standing champ in 2006. While competing actively, Cutler was praised for his jarring lower body development which included some of the best quads in bodybuilding history.
While he called it a career 10 years ago, Cutler still follows the sport closely. When he’s not discussing the Men’s Open division, he’s pushing himself in the gym. Late last year, the 49-year-old revealed he was transforming his body for a physique challenge. He made it clear he didn’t plan to compete but has since teased guest posing at the return of the Masters Olympia show this August.
Cutler has been transparent about his efforts to transform his body. He took to previous Cutler Cast podcasts where he shared that he’s only using testosterone replacement therapy to enhance his physique. Moreover, he emphasized that he planned to stay away from more powerful compounds like Trenbolone. With steady physique updates before his birthday, Cutler is back offering an intense arms workout with his fanbase.
Jay Cutler Shows How to Build 20-Inch Guns in Latest Arm Workout
Check out Cutler’s workout list below:
Cable Triceps pushdown – 2 warm-up sets, 3 working sets
Rope press down – 3-4 sets 10-12 reps
Overhead dumbbell extensions – 3 sets
Dip machine – 3 sets
Triceps extension w/dumbbell kickbacks – 3 sets 10-12 reps
Nautilus biceps machine – 3 sets
Alternate dumbbell curls – 3 sets 8-10 reps
Incline bench spider curls w/straight bar – 3 sets 10-12 reps
Before reviewing the arm workout, Cutler checked his weight and he’s currently sitting at 243 pounds.
Cable Triceps pushdown
“So we just finished an arm workout, it seems like we were just doing this yesterday actually, here at the same place. It’s kind of funny, I wanted to do an arm video because it seems to be everyone’s favorite, everyone asks me about arm training, it’s like arms, chest, or calves, right? So, I’m going to talk through the exercises.”
“Like always, I always start with triceps first. This week, instead, I kind of reversed it a little bit so I started with a press down movement, I used kind of a shorter straight bar, did two warm-up sets and then three working sets, pyramiding the weight up, I went up to 120 and just really try to get a contraction. I know some of these reps look short but the contraction is there.”
Rope press down
“Then, I went over to the rope press down,” said Cutler. “I got on my knees and I actually kept the arms a little close. I was getting good contractions out of it. And for me, that seems to work better for me. I feel like when I’m at a lower body position and going through the reps, and this I went into like three or four sets total, 10 or 12 reps, I didn’t really count.”
Overhead dumbbell extensions
“The pump was starting to really flow by then. The next exercise we went over to is the overhead dumbbell. Now, with this exercise, I’m focused on three sets I did it kind of on a preacher bench and I backed up to that. Sometimes the seats are a little high, the back of the seats so it’s hard to get the extension. One thing about these: I don’t have any elbow pain.”
Dip machine
“Then I went over to the dip machine. Which was you know, kind of different, hammer strength like we’ve used in the past. That’s really good. I’ve done free weights, whatever else for dips but focused on three sets there, focused on pyramiding the weight up a little bit,” said Cutler.
Triceps extension w/dumbbell kickbacks
“Then, I finished with triceps extension with dumbbells, kickbacks, I did two arms. I used to do these single armed you can do them either way. Did three sets of those, just focusing on 10 or 12 repetitions really focusing on getting the contraction. Then rolled into the biceps.”
Nautilus biceps machine + Alternate dumbbell curls
“Then of course, rolled right into the biceps. First exercise of biceps was that Nautilus machine and I would not fit into this if I was full size as I used to be. Because it’s really close but I really like this. I do two arms at a time. Did three sets here. Pumped, very easy to get the pump once you have the triceps pumped up. Then rolled into our dumbbell curls, now I did the first set standing alternate dumbbells rolled into some seated. Focused on getting the contraction, I try to do like 8-10 each arm.”
Incline bench spider curls w/straight bar
“I did the straight bar this time, three sets of [spider curls] focusing on 10-12 repetitions really getting a good contraction. Really really good burn on these and of course the last movement is going to be the preacher bench. Sometimes I do single, I did double, three sets here, really just getting that contraction, getting that good pump. All in all, felt pretty good.”
“I want to get my body weight and my weight climbing back up. I’m not happy being in the mid-240s, I really wanted to be 250 by this time, at eight weeks, I started making the transition and adding extra cardio in, doing two sessions a day, this morning did about 25 minutes.”
This is far from the first training session Cutler has shared while embarking on his latest fitness challenge. Recently, the four-time Mr. Olympia led fans through a killer arm-building workout designed to cause hypertrophy. He also offered a comprehensive breakdown of the eight-exercise routine.
Regardless of the body part, Cutler has solutions, which he credits to his decades of exercise experience. As for ab development, Jay says the ultimate rep range is between 15-20. In addition, he listed his three favorite ab exercises: crunches, hanging raises, and ropes.
With August approaching, fans are eager to see Cutler’s best physique since 2013. While Jay would like to be heavier, he’s happy with the progress he’s made thus far on his journey.
RELATED: Jay Cutler Breaks Down 2023 Mr. Olympia Top Contenders: ‘Can Andrew Jacked Shock the World?’
You can watch the full video from the JayCutlerTV YouTube channel below:
Published: 27 June, 2023 | 4:31 PM EDT
Bryan Jones Lays Out Comeback Plans for Men’s Open in 2024, Says He Wants to be 270 Lbs
Classic Physique talent Bryan Jones is ready to battle with the big boys of the Men’s Open division. In a recent Muscular Development interview, Jones revealed he’s closing in on his anticipated move to the Open class and hopes to compete at next year’s 2024 Arnold Classic.
With exceptional definition, balanced proportions, and stellar quads, Bryan Jones has already proven himself against some of the world’s best. As a pro bodybuilder, he garnered hype quickly after finding success at the 2019 Ultimate Warriors Pro show where he placed fourth.
In 2020, Jones registered the best season of his IFBB Pro League career after earning gold at the Chicago Pro. This victory earned him an invite to the prestigious Mr. Olympia contest. Similar to Open star Nick Walker, Jones finished his first Olympia show in fifth place, a promising sign of his career’s trajectory. During the event, Jones stood against four-time Classic Physique Olympia Chris Bumstead, two-time winner Breon Ansley, and two-time Arnold Classic titleholder Terrence Ruffin.
Jones’ last pair of contests came in 2021 as he took fifth at the Arnold Classic and ninth in his sophomore Olympia appearance. Jones’ move to the Open class has been in the works for quite some time. He excited fans last March after making it clear he planned to switch divisions. At the time, he was weighing 244 pounds, though it appears now, Jones intends to add even more muscle before his big Open debut.
Bryan Jones Talks Comeback to Men’s Open in 2024, Growing Physique to 270 Lbs & Training Style/Diet
Looking ahead, Jones wants to make a ‘big statement’ when he tests his talents in the Open division next year.
“Yeah, I just want to make a big statement so I was like, I have to take as much time as I need. I don’t want to get on stage just to get on stage, you know? High volume, yeah, high volume, high intensity – yeah. Things of that nature. Very short rest breaks and whatnot, a lot of drop sets. Yeah, traditional bro split.”
“It’s gaining muscle – it’s easy for me but it just takes me longer to gain weight. I have a problem gaining weight. People think I’m bigger than what I am but for some reason my calories are high and for some reason, I don’t really gain too much weight really. Yeah, I stay lean no matter what. My fats are really high, but for some reason, my body doesn’t want to get fat so we’re trying to make me spill over a little bit, things of that nature,” said Bryan Jones.
As far as nutrition goes, Jones said he consumes cheat meals four times a week and struggles to gain weight. In the months to come, Jones says he wants to weigh 265-270 pounds.
“My meal plan, I have like three or four cheat meals a week,” said Jones. “I was in Classic, so I’m going to do Open now. This is a different ball game, you know, so maybe I don’t know yet… it’s hard to tell, I haven’t done a show as an Open competitor yet.”
“My off-seasons… I really couldn’t grow too much, I was really just maintaining for the off-season. Then my last two shows, we kind of grew, we kind of sucked up and we grew some. Then I was like oh shit, I can barely make weight. Exactly, now I’m barely making weight. I can’t do this for another 5-10 years.”
“I said 270, but we go by the eye test, it could be smaller, this could be the weight right here, no need to get any bigger you know. But yeah, 265-270 [pounds],” said Jones. “I’m back. I’m back.”
When asked by Ron Harris when he planned to step on stage, Bryan said the following:
“Most likely early 2024 most likely, Yeah [at the Arnold Classic]” said Jones. “My back, my hamstrings, I need to get the calves up a little, that’s really it. Hammies need some work still, I still haven’t figured that part out. I’m getting better. My back always [needs improvements].”
According to Jones, the criteria for judging physiques at bodybuilding shows hasn’t changed. Simply put, he believes the best physiques are being awarded at shows.
“It makes me excited and also too, I don’t know if that’s the actual direction they are looking at [at Olympia] I just think those guys are at the top of their game right now.”
“It’s no trend. Bodybuilding judges remain the same, it doesn’t change. They’re not looking for a specific waist size or anything of that nature, it’s whoever comes in that day, who peaks better, does everything better, it just so happens that the guys with better aesthetics for the past couple big show.”
“Just I could say the physiques have evolved but as far as judging-wise, it’s been the same. It’s been consistent for the most part. Trends… no, not really. I really haven’t seen any trends where like I have to look like this in order to win you know what I’m saying? It’s just the same criteria.”
Following the last Olympia and 2023 Arnold Classic, judging and scoring contests have become a hot-button issue. Fans online have debated whether or not former champ, Mamdouh ‘Big Ramy’ Elssbiay was unfairly overlooked on the Olympia stage.
Meanwhile, fans and some bodybuilding veterans took issue with Samson Dauda winning the Arnold Classic. Athletes rep Bob Cicherillo, on the other hand, believes the judges got it right in Vegas and in Columbus, Ohio. He has taken to various Voice of Bodybuilding Podcasts to lay out how to accurately score a bodybuilding contest to enlighten misled followers of the sport.
Given Bryan Jones’ experience at the highest level, when he does make his Men’s Open debut, fans expect something big. Aiming to tip the scales at 270 pounds, Jones’ transformation from Classic Physique to Open will make for an exciting storyline in 2024.
RELATED: ‘Don’t Give Big Ramy False Hope’: Bob Cicherillo Doubles Down on Fallen Champ & 2023 Arnold Classic Judging
Watch the full video from the Muscular Development YouTube channel below:
Published: 27 June, 2023 | 11:41 AM EDT
Anatolii Novopismennyi (105KG) Sets Squat & Total World Record at 2023 IPF World Classic Powerlifting Championships
Anatolii Novopismennyi came into the 2023 IPF World Classic Open Powerlifting Championships as the biggest favorite in the 105-kilogram weight class due to his past performance. He was always very dominant, and the scenario was nothing different at the 2023 IPF Worlds. In fact, the Ukrainian won his third IPF Title while also setting new Squat & Total IPF World Records.
Anatolii Novopismennyi chose an extremely heavy 345-kilogram (760.6-pound) squat for his first attempt, which sent everyone a message that he came to Valletta, Malta, to achieve big things. He then crushed 355 kilograms (782.6 pounds) for his second attempt and started getting ready for a World Record attempt.
So, Anatolii Novopismennyi squatted 362.5 kilograms (799.2 pounds) on his final attempt to set a new IPF World Record. The previous record was also in his possession, as he squatted 360 kilograms (793.7 pounds) at the 2021 IPF World Classic Powerlifting Championships.
Watch the squat here:
Related: Timothy Monigatti (74KG) Sets 283.5-kg (625-lb) Squat World Record At 2023 IPF World Classic Powerlifting Championships
Anatolii Novopismennyi’s Full Performance
Anatolii Novopismennyi put up a perfect performance, successfully completing all nine of his attempts. Due to this, Anatolii built up a 35-kilogram (77.2-pound) lead ahead of the second placed Emil Norling.
Anatolii weighed in at 104 kilograms (229.3 pounds) for the 2023 IPF Worlds, making his Squat World Record 3.5x his bodyweight.
Squat
345 kilograms (760.6 pounds)
355 kilograms (782.6 pounds)
362.5 kilograms (799.2 pounds) — U105KG IPF World Record
Bench Press
212.5 kilograms (468.5 pounds)
222.5 kilograms (490.5 pounds)
225 kilograms (496 pounds)
Deadlift
330 kilograms (727.5 pounds)
340 kilograms (749.6 pounds)
352.5 kilograms (777.1 pounds)
Total — 940 kilograms (2,072.4 pounds) — U105KG IPF World Record
The previous IPF Total World Record was also held by Anatolii Novopismennyi beforehand, as he accumulated 937.5 kilograms (2,066.8 pounds) at the 2021 IPF World Classic Powerlifting Championships.
After winning the competition, Anatolii Novopismennyi made a post on Instagram revealing why he considered this win as his most significant yet.
“This victory was very important to me because it was an opportunity to make the Anthem of Ukraine spread to the whole world, and an opportunity to remind everyone once again that there is a war in Ukraine!!!”
Related: Karlina Tongotea (76KG) Sets 225.5-kg (497.1-lb) Squat World Record at 2023 IPF World Classic Powerlifting Championships
Anatolii Novopismennyi’s Competition History
Personal Bests
Equip
Squat
Bench
Deadlift
Total
Dots
Raw
793.7
512.6
793.7
2066.8
570.28
Competition Results
Place
Fed
Date
Competition
Division
Total
Dots
2
EPF
2022-11-25
European Classic Powerlifting Championships
Open
1995.2
550.6
Location
Poland
Competition
European Classic Powerlifting Championships
Division
Open
Age
26
Equipment
Raw
Class
231.5
Weight
226.6
Squat
738.5
771.6
-794.8
771.6
Bench
457.5
474
-485
474
Deadlift
727.5
749.6
-771.6
749.6
GLP
112.86
2
EPF
2021-12-03
European Classic Powerlifting Championships
Open
2017.2
553.22
Location
Sweden
Competition
European Classic Powerlifting Championships
Division
Open
Age
~24.5
Equipment
Raw
Class
231.5
Weight
230.1
Squat
749.6
-794.8
-794.8
749.6
Bench
474
-496
496
496
Deadlift
-738.5
738.5
771.6
771.6
GLP
113.3
3
IPF
2021-10-22
World Bench Press Championships
Open
496
136.31
Location
Lithuania
Competition
World Bench Press Championships
Division
Open
Age
~24.5
Equipment
Raw
Class
231.5
Weight
228.9
Bench
474
496
-507.1
496
GLP
101.26
1
IPF
2021-09-23
World Classic Powerlifting Championships
Open
2066.8
570.28
Location
Sweden
Competition
World Classic Powerlifting Championships
Division
Open
Age
~24.5
Equipment
Raw
Class
231.5
Weight
226.7
Squat
757.3
782.6
793.7
793.7
Bench
474
496
-509.3
496
Deadlift
727.5
755.1
777.1
777.1
GLP
116.89
1
IranBBF
2021-07-28
International Club Classic Powerlifting Championships
Open
2055.8
560.91
Location
Iran
Competition
International Club Classic Powerlifting Championships
Division
Open
Age
24
Equipment
Raw
Class
264.6
Weight
233
Squat
793.7
Bench
512.6
Deadlift
749.6
GLP
114.78
1
UkrainePF
2021-05-21
Ukrainian Classic Powerlifting Championships
Open
2008.4
552.41
Location
Ukraine
Competition
Ukrainian Classic Powerlifting Championships
Division
Open
Age
24
Equipment
Raw
Class
231.5
Weight
228.4
Squat
760.6
Bench
509.3
Deadlift
738.5
GLP
113.18
1
EPF
2019-11-29
European Classic Championships
Open
1881.6
543.18
Location
Lithuania
Competition
European Classic Championships
Division
Open
Age
~22.5
Equipment
Raw
Class
205
Weight
204.9
Squat
688.9
716.5
729.7
729.7
Bench
413.4
424.4
429.9
429.9
Deadlift
694.5
722
-744.1
722
GLP
111.69
1
UkrainePF
2019-09-23
Ukrainian Classic Powerlifting Championships
Open
1918
554.81
Location
Ukraine
Competition
Ukrainian Classic Powerlifting Championships
Division
Open
Age
22
Equipment
Raw
Class
205
Weight
204.1
Squat
722
Bench
435.4
Deadlift
760.6
GLP
114.08
1
IPF
2019-06-04
World Classic Powerlifting Championships
Open
1879.4
543.96
Location
Sweden
Competition
World Classic Powerlifting Championships
Division
Open
Age
~22.5
Equipment
Raw
Class
205
Weight
203.8
Squat
683.4
705.5
-728.6
705.5
Bench
407.9
424.4
435.4
435.4
Deadlift
694.5
716.5
738.5
738.5
GLP
111.85
1
EPF
2018-11-24
European Classic Powerlifting Championships
Open
1873.9
544.09
Location
Lithuania
Competition
European Classic Powerlifting Championships
Division
Open
Age
~21.5
Equipment
Raw
Class
205
Weight
202.5
Squat
661.4
688.9
705.5
705.5
Bench
407.9
424.4
435.4
435.4
Deadlift
683.4
711
733
733
GLP
111.88
1
UkrainePF
2018-03-13
Ukrainian Classic Powerlifting Championships
Open
1873.9
544.23
Location
Ukraine
Competition
Ukrainian Classic Powerlifting Championships
Division
Open
Age
21
Equipment
Raw
Class
205
Weight
202.4
Squat
694.5
Bench
435.4
Deadlift
744.1
GLP
111.91
4
IPF
2017-06-14
World Classic Powerlifting Championships
Open
1807.8
523.66
Location
Belarus
Competition
World Classic Powerlifting Championships
Division
Open
Age
~20.5
Equipment
Raw
Class
205
Weight
203.5
Squat
-617.3
628.3
672.4
672.4
Bench
396.8
418.9
429.9
429.9
Deadlift
661.4
705.5
-727.5
705.5
GLP
107.68
1
IPF
2016-06-19
World Classic Powerlifting Championships
Juniors
1791.3
519.67
Location
USA-TX
Competition
World Classic Powerlifting Championships
Division
Juniors
Age
~19.5
Equipment
Raw
Class
205
Weight
202.8
Squat
595.2
640.4
666.9
666.9
Bench
374.8
396.8
407.9
407.9
Deadlift
672.4
-716.5
716.5
716.5
GLP
106.86
1
UkrainePF
2015-11-28
Ukrainian Classic Powerlifting Cup
Open
1763.7
517.57
Location
Ukraine
Competition
Ukrainian Classic Powerlifting Cup
Division
Open
Age
~18.5
Equipment
Raw
Class
205
Weight
198.2
Squat
639.3
Bench
407.9
Deadlift
716.5
GLP
106.41
2
EPF
2015-03-21
1st European Mens Classic Championships
Juniors
1559.8
480.18
Location
Czechia
Competition
1st European Mens Classic Championships
Division
Juniors
Age
~18.5
Equipment
Raw
Class
183
Weight
181.3
Squat
518.1
551.2
556.7
556.7
Bench
330.7
352.7
369.3
369.3
Deadlift
611.8
633.8
-688.9
633.8
GLP
98.41
1
UkrainePF
2014-09-14
Ukrainian Classic Powerlifting Championships
Open
1499.1
463.03
Location
Ukraine
Competition
Ukrainian Classic Powerlifting Championships
Division
Open
Age
~17.5
Equipment
Raw
Class
183
Weight
180.2
Squat
529.1
Bench
341.7
Deadlift
628.3
GLP
94.86
Data Source: Open Powerlifting. Last Updated: April 12, 2023
Analyze Lifts
Anatolii Novopismennyi took part in 17 sanctioned competitions during his nine years of competing and won 12 of them. Apart from the three IPF World Championship titles (2019, 2021, 2023), Anatolii also won two EPF European Championships in 2018 & 2019. However, he plans to add some more big victories to his resume in the future.
2023 IPF World Championships Related Content
Published: 27 June, 2023 | 9:16 AM EDT
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The Ultimate Guide To Pegan Diet (Meal Plan Included)
Never heard of the pegan diet before? Don’t worry; you are not alone. The pegan diet combines key principles from paleo and vegan diets. Paleo + vegan = pegan. If you are a fan of Brangelina (Brad Pitt and Angelina Jolie) and Bennifer (Ben Affleck and Jennifer Lopez), you probably got this in the first go.
Mark Hyman, MD, first wrote about the pegan diet in 2014 and outlined the details of the new diet in his book ‘Food: What the Heck Should I Eat?’ published in 2018.
If you know a thing or two about paleo and vegan diets, you’d know they are very restrictive. The list of foods you cannot eat is always longer than the list of foods you can eat. When people realize that the pegan diet combines paleo and vegan diets, they instantly think it will be more restrictive than the two. However, this is not the case.
What are Paleo and Vegan Diets?
Pegan Diet
Before we get into the nitty-gritty of the pegan diet, here is a brush-up on the paleo and vegan diets.
Paleo diets focus on types of foods presumed to be eaten by our ancestors and their ancestors. The paleo diet mainly consists of meat, fish, vegetables, and fruit. In this diet, you avoid dairy or cereal products and processed food. Think of the paleo diet as going back to the basics and eating like a hunter-gatherer.
On a vegan diet, you must avoid meat, dairy, and all other animal products. This plant-based diet mainly includes eating vegetables, grains, nuts, and fruits. A vegan diet aims to improve your overall health while curbing animal exploitation.
What is a Pegan Diet?
Paleo and vegan diets are very restrictive. Furthermore, these can be contradicting; while one promotes eating meat, the other diet wants to end animal cruelty.
Now, you might think that a combination of paleo and vegan diets will be very restrictive. However, the pegan diet doesn’t blatantly combine the two diets but combines their best principles and has its unique set of guidelines.
According to Dr. Hyman, the pegan diet can help balance blood sugar levels, reduce inflammation, and promote overall health. Furthermore, the pegan diet is less restrictive than the paleo and vegan diets.
The pegan diet largely relies on vegetables and fruit to meet your daily caloric needs. Nonetheless, you can also eat lean, sustainably raised meats on this diet. You can also eat legumes to meet your daily nutrition needs.
On a pegan diet, 75% of your plate should consist of vegetables and fruits; the remaining 25% can be meats (preferably grass-fed, organic, or sustainably raised).
The pegan diet is gaining popularity among people who agree with the benefits of veggies and fruits in promoting overall health but also don’t want to give up high-protein food sources, such as meat, fish, and milk.
Unlike several short-term diets aimed at weight loss, the pegan diet promotes holistic health and well-being, and you can follow it indefinitely. This diet does not preach anything you cannot follow for the long term.
Notably, the pegan diet excludes dairy, grains, and beans from the grocery list. Although many nutrition experts appreciate this diet’s focus on nutrient-rich veggies, unprocessed, whole foods, and sustainably sourced meats, the three exclusions make it a no-go for many people.
Summary
The pegan diet is a hybrid of the paleo and vegan diet that promotes eating real, whole, sustainably raised fresh food. This diet aims to help dieters lose weight and boost longevity by reducing inflammation, boosting detoxification, improving gut microbiome, and controlling blood sugar and insulin levels.
Foods To Eat on the Pegan Diet
In contrast to many restrictive diets, the pegan diet doesn’t dictate how much you can eat in a day, nor does it provide a meal timetable. You are in total control of your meal sizes and timing on this diet.
The pegan diet favors foods with a low glycemic load, meaning you must eat foods that don’t spike your blood sugar levels. The glycaemic index (GI) ranks carb-containing foods. Focus on foods that have a GI value of 55 or less.
Although the pegan diet does not restrict sugar intake, you must considerably scale back on your sugar consumption, as it has minimal nutritional value but adds to your calorie bottom line. High-sugar foods can also cause blood sugar spikes, which is not ideal on the pegan diet.
A Brief on How To Design Your Diet
Most beginners feel like a deer caught in headlights when designing their diet. If you are one such individual, don’t worry — we have you covered. Here is an oversimplified step-by-step process of creating your diet:
Determine your daily calorie intake goal. Use this total daily energy expenditure (TDEE) calculator to get a suitable calorie target that fits your lifestyle.
Break the calorie target into a reasonable macronutrient split. Tip: Use a high-protein diet to build muscle while losing fat.
Divide the macro split into three to five daily meals that include nutrient-dense whole foods and fit the pegan diet principles.
If you are still having trouble figuring out where to start, I have a seven-day pegan diet plan for you later in this article.
Pegan Diet Foods
Here are the foods that should be a part of your pegan diet plan:
Vegetables and Fruits
Three-fourths of the calories in a pegan diet must come from veggies and fruits. Since this is the main food source, you should get comfortable cooking (and eating) vegetables. Some vegetables and fruits can have a significant amount of carbs. You must only choose foods with a low GI value. Dr. Hyman recommends berries and watermelons because of their low glycemic values.
Minimally Processed Fats
The pegan diet encourages eating a decent amount of healthy fats daily for optimal body functioning. Nuts and seeds are packed with high-quality fats and are rich in protein and fiber. If you’re not a fan of snacking on nuts and seeds, you can substitute them with nut butter. However, ensure that the nut butter does not have added sugar. Opt for organic products when possible.
Cold-pressed olive and avocado oil are another healthy fat source, as are coconuts and unrefined coconut oils. Omega-3s can also boost your overall health. You must avoid peanuts and processed seed oils.
Sustainably Raised Meats
Unlike the vegan diet that requires you to shun animal food sources, the pegan diet involves getting 25% of your daily calories through meat. Dr. Hyman recommends beef, chicken, lamb, and also ostrich or bison on the pegan diet. However, you must only eat sustainably and responsibly raised meats.
Think of meats as a side dish on the pegan diet. Furthermore, you must limit your meat intake to 4 to 6 ounces per meal. Avoid conventionally farmed meats and only opt for grass-fed, pasture-raised meat sources.
Eggs
Eggs are allowed on the pegan diet. This protein-rich food source is a breakfast staple in many pegan diet plans. It also has a high vitamin B12 content, ensuring pegans don’t run a B-complex deficiency.
Fish
Along with meats, fish intake is also allowed on the pegan diet plan. Dr. Hyman recommends sardines and wild salmon as these have low mercury content. Mercury is toxic, and exposure to it can lead to serious health problems.
Generally, larger and longer-lived fish contain the most mercury, including shark, swordfish, fresh tuna, marlin, and king mackerel. [1]
A Few Whole Grains and Legumes
Grains and legumes can cause a sharp rise in blood sugar levels and hence are not allowed on the pegan diet — a characteristic it shares with the paleo diet. However, a few gluten-free grains, such as quinoa, buckwheat, and black rice, are allowed on the pegan diet plan and offer several health benefits. [2]
A maximum of one cup of beans (or, preferably, lentils) is permitted daily on the pegan plan. On the other hand, you must limit your grain intake to 1/2 cup (125 grams) per meal.
Here are a few grains and legumes allowed on the pegan diet:
Grains: Black rice, quinoa, amaranth, millet, teff, oats
Legumes: Lentils, chickpeas, black beans, pinto beans
Summary
The pegan diet is more flexible than the paleo and vegan diets and comprises 75% fruits and vegetables and 25% meats, significantly expanding your food choices. You must follow a personalized pegan diet based on your calorie goals for the best results.
Foods To Avoid on the Pegan Diet
Most diets designed to help you control your blood sugar levels and lose weight involve food cuts; the pegan diet is no different. Here is the list of restricted foods on the pegan diet:
Dairy Products
Dairy products are a big no on the pegan diet. However, you can switch to dairy alternatives, such as nut milk or coconut yogurt. Ensure that you only get the unsweetened versions. Get in the habit of reading food labels and only pick the foods that meet your daily caloric and macronutrient requirements.
Furthermore, Dr. Hyman recommends goat or sheep dairy for folks that cannot give up cow products, as these are easier to digest than other forms. However, you might need some time to adjust to goat and sheep milk and cheese. [3]
Gluten
The pegan diet restricts gluten intake to limit its potential damage to your stomach. You must limit gluten intake on the pegan diet even if you are not gluten intolerant or have Celiac disease. Although this diet allows gluten-free whole grains, you must use them sparingly. You must get most of your carbohydrates from fruits and vegetables.
Legumes
Most legumes can spike your blood sugar levels and are not allowed on the pegan diet. However, you can eat the four legumes mentioned above in limited quantities occasionally to add variety to your meals.
Refined Oils and Additives
You must exclude refined or processed oils from your cooking, as these can lower good HDL cholesterol and raise insulin levels, triglycerides, and harmful LDL cholesterol. Keep your cupboard clear of canola, soybean, sunflower, and corn oil.
Furthermore, preservatives, artificial flavors, colors, and other additives are banned on the pegan diet, as these can spike blood sugar levels. Remember, the pegan meal plan is part paleo, meaning you must keep your meals as basic as possible.
Sugar
Although the pegan diet doesn’t ban sugar intake, you must restrict it as it can spike your blood sugar levels without adding to your macro or micronutrient bottom line. You can use its alternatives, such as stevia, to flavor your foods or beverages.
Summary
Sugar or sugary foods and beverages, flavorings, colors, refined oils, dairy products, gluten, and legumes are banned on the pegan diet. As a rule of thumb, if you are not sure if something is allowed on the pegan diet, chances are, it isn’t.
Now that you know about the food sources that you should include in a pegan diet plan, here is a list of food items to add to your cart in your next grocery shopping trip:
Vegetables:
Spinach
Mixed greens
Broccoli
Cauliflower
Brussels sprouts
Mushrooms
Bell peppers
Asparagus
Avocado
Cherry tomatoes
Cucumbers
Proteins:
Chicken breast
Salmon fillets
Shrimp
Tofu
Lentils
Fruits:
Mixed berries (such as blueberries, strawberries, and raspberries)
Oranges
Apples
Pears
Bananas
Grains and Legumes:
Quinoa
Brown rice
Chia seeds
Healthy Fats:
Almond butter
Olive oil
Coconut oil
Nuts and Seeds:
Almonds
Cashews
Other:
Almond milk (unsweetened)
Coconut aminos (a soy sauce alternative)
Balsamic vinegar
Herbs and spices (such as garlic, ginger, turmeric, basil, oregano, etc.)
Summary
The pegan diet mainly excludes foods that can spike your blood sugar levels or cause inflammation in your body. This diverse sample grocery shopping list will ensure you’re not bored with your diet plan.
Benefits of the Pegan Diet
Switching to the pegan diet entails the following benefits:
Can Lead To Weight Loss and Improve Heart Health
The pegan diet includes nutrition-dense whole foods and cuts out sugar-laden and processed foods, which can help you lose weight. A pegan diet will also keep you feeling full for longer, reducing your risk of binging on junk food.
Furthermore, pegan diet-approved foods are packed with vitamins, minerals, antioxidants, fiber, and unsaturated fats, which can improve your heart health.
Won’t Cause Blood Sugar Spikes
This diet revolves around eating low-GI foods, which helps avoid blood sugar spikes and can be incredibly useful for people with diabetes, pre-diabetes, and other insulin-related conditions. Low-GI foods can also help you lose weight and keep it off. [4]
Limits Inflammation
The pegan diet restricts gluten and legume intake and limits your meat consumption to 25% of your total daily calories, which can help lower your muscle, tendon, and ligament inflammation. Lower inflammation can help athletes recover faster between their workouts.
Improves Gut Health
Some non-starchy vegetables, like asparagus, are rich in prebiotics, which can improve your gut health. A healthy gut microbiome can help prevent chronic health conditions, such as obesity, hypertension, and diabetes.
Less Restrictive
The pegan diet is less restrictive than most other popular diets, including paleo and vegan. It allows you to include a variety of food sources in your diet, which keep your meals exciting and ensure you meet your daily macro and micronutrient needs.
Make Better Food Choices
Since the pegan diet restricts gluten, legumes, oils, preservatives, and flavorings, you must read nutrition labels before adding something to your cart. Being mindful of your dietary choices can improve your overall health and well-being.
Summary
A pegan diet plan can improve your heart and gut health, lower inflammation, and limit blood sugar level spikes. This diet is more accommodating than the vegan and paleo diets but is just as effective at weight loss. It will also make you more mindful of your food choices.
Drawbacks of the Pegan Diet
Here are the disadvantages of following the pegan diet:
Lack of Scientific Evidence
The pegan diet revolves around the idea that dairy, gluten, and legumes can cause inflammation and blood sugar spikes, and limiting these foods can fix these issues. However, there is conflicting evidence about these outcomes, which undermines some of the benefits of the pegan diet. [5]
Can Lead To Nutritional Deficiencies
Limiting dairy, gluten, and legume intake can lead to nutritional deficiencies if you don’t follow a balanced diet. Furthermore, sticking to this diet for an extended period can trigger eating disorders if taken to extremes or followed by people with existing health conditions.
Makes Eating Out Challenging
The pegan diet requires you to control your portion sizes (75% vegies and 25% meat) and avoid dairy, gluten, and legumes. However, sticking to these parameters can be challenging while eating out with friends or family.
Expensive & Lack of Accessibility
The pegan diet promotes eating organic foods and sustainably and ethically raised meats. These products are often more expensive than regular products and might not fit everyone’s budget. Further, everyone might not have access to organic vegetables, fruits, and grass-fed meats.
Remember, you must always follow a diet plan that you can stick to for the long term. Following a strict diet regimen for a short time might help you lose weight, but the weight will come back as soon as you return to your old ways.
Improving longevity, health, and overall wellness requires lifestyle changes. Playing the short-term game will only get you so far.
Summary
Like every other diet, the pegan diet has its fair share of cons. Following this diet for an extended period can lead to nutritional deficiencies in some cases. Plus, buying organic foods can burn a hole in your pocket and make dining out challenging.
Risks of the Pegan Diet
Since this diet program restricts dairy, legumes, and grains, many people are concerned that it can lead to nutrient deficiencies. For example, not drinking milk can lead to calcium, protein, potassium, and vitamin D deficiencies. On the other hand, shunning whole grains can cause fiber and essential vitamins, and mineral deficiencies.
That said, the pegan diet has no known or scientifically-proven health risks. Following a balanced diet program will ensure you don’t run into any nutrient deficiencies and hit all your health markers. You must also personalize your pegan diet plan to achieve your health goals.
Use meal-tracking apps, such as MyFitnessPal, to ensure you meet your macro and micronutrient needs. You could also use supplements to fill nutrition voids. Consult your healthcare provider before starting a diet program, especially if you are dealing with medical issues.
Summary
The biggest risk associated with the pegan diet is that it can lead to nutritional deficiencies. Consult a registered dietician or your healthcare provider before starting any new diet program to ensure safety. Use calorie-tracking apps to ensure you are hitting your macro and micronutrient goals.
7-Day Pegan Diet Meal Plan
Given below is a sample seven-day pegan diet plan. Feel free to change the foods in this diet to meet your dietary preferences.
Day 1
Meal 1: Breakfast
Scrambled tofu with vegetables
1 cup of mixed berries
Total: Calories: 370; carbs: 32g; protein: 21g; fats: 21g
Meal 2: Lunch
Mixed greens salad with grilled chicken breast, avocado, and olive oil dressing
1 small apple
Total: Calories: 480; carbs: 32g; protein: 30g; fats: 25g
Meal 3: Dinner
Baked salmon with roasted vegetables
1/2 cup quinoa
Total: Calories: 560; carbs: 35g; protein: 39g; fats: 27g
Day 2
Meal 1: Breakfast
Omelet with veggies
1 apple
Total: Calories: 360; carbs: 25g; protein: 21g; fats: 20g
Meal 2: Lunch
Lentil soup with mixed vegetables
1 small pear
Total: calories: 410; carbs: 75g; protein: 21g; fats: 2g
Meal 3: Dinner
Grilled chicken breast with steamed broccoli and cauliflower rice
1/2 medium-sized sweet potato
Total: Calories: 490; carbs: 31g; protein: 42g; fats: 15g
Day 3
Meal 1: Breakfast
Almond milk pudding
Berries
1 small banana
Total: Calories: 340; carbs: 43g; protein: 9g; fats: 15g
Meal 2: Lunch
1 serving of shrimps and mixed greens salad
1 small orange
Total: Calories: 430; carbs: 32g; protein: 30g; fats: 20g
Meal 3: Dinner
Stir-fried tofu with mixed vegetables in coconut aminos sauce
1/2 cup brown rice
Total: Calories: 460; carbs: 49g; protein: 17g; fats: 21g
Day 4
Meal 1: Breakfast
Almond butter and banana smoothie made with almond milk and spinach
1 small orange
Total: Calories: 360; carbs: 45g; protein: 11g; fats: 15g
Meal 2: Lunch
Grilled chicken salad with mixed greens, cucumbers, cherry tomatoes, and olive oil dressing
1 small pear
Total: Calories: 460; carbs: 25g; protein: 31g; fats: 25g
Meal 3: Dinner
Baked cod with roasted asparagus and quinoa
1/2 medium-sized sweet potato
Total: Calories: 490; carbs: 51g; protein: 37g; fats: 15g
Day 5
Meal 1: Breakfast
Quinoa porridge with almond milk, topped with mixed berries and chopped almonds
1 small banana
Total: Calories: 390; carbs: 63g; protein: 11g; fats: 8g
Meal 2: Lunch
Vegetable stir-fry with tofu, broccoli, bell peppers, and cashews
1 small apple
Total: Calories: 430; carbs: 42g; protein: 20g; fats: 15g
Meal 3: Dinner
Grilled salmon with steamed Brussels sprouts and cauliflower mash
1/2 cup quinoa
Total: Calories: 560; carbs: 35g; protein: 39g; fats: 27g
Day 6
Meal 1: Breakfast
Spinach and mushroom omelet cooked in coconut oil
1 cup of mixed berries
Total: Calories: 370; carbs: 27g; protein: 21g; fats: 21g
Meal 2: Lunch
Lentil soup with mixed vegetables
1 small orange
Total: Calories: 410; carbs: 75g; protein: 21g; fats: 2g
Meal 3: Dinner
Grilled chicken breast with roasted vegetables
1/2 cup brown rice
Total: Calories: 510; carbs: 34g; protein: 42g; fats: 16g
Day 7
Meal 1: Breakfast
Chia seed pudding made with almond milk and topped with mixed berries
1 small pear
Total: Calories: 310; carbs: 35g; protein: 9g; fats: 15g
Meal 2: Lunch
Mixed greens salad with grilled shrimp, avocado, and olive oil dressing
1 small apple
Total: Calories: 430; carbs: 32g; protein: 30g; fats: 20g
Meal 3: Dinner
Baked tofu with roasted Brussels sprouts and cauliflower rice
1/2 medium-sized sweet potato
Total: Calories: 440; carbs: 46g; protein: 17g; fats: 20g
Summary
The pegan diet relies mainly on vegetables to meet your daily caloric needs. Meats and fish are treated as sides in pegan meals and constitute much smaller portion sizes. Selected grains and legumes are allowed occasionally on a pegan diet.
FAQs
Can the pegan diet plan help me lose weight?
Weight loss ultimately boils down to calories in versus calories out. You must be in a calorie deficit to lose weight, meaning you need to burn more calories in a day than you consume. According to the CDC, sustaining a 500-calorie deficit for a week can help you shed one-pound weekly. [6]
Considering this, any diet, including pegan, can help you lose weight if you can maintain a calorie deficit for the required duration.
What are the prerequisites for starting a pegan diet?
The pegan diet is pretty straightforward and can be followed by healthy individuals without any specific requirements. You must, however, consult a registered nutritionist to ensure you meet your daily macro and micronutrient needs while following the pegan diet. Furthermore, people dealing with health issues should get a medical clearance before starting a new training or diet program.
How many meals a day can I eat on a pegan diet?
The pegan diet doesn’t concern itself with your calorie intake, meal frequency, or timing. It gives you a list of food sources you can and cannot eat. It is up to you to determine your daily caloric goal and break it down into a suitable macro split and meal frequency.
Ensure that your meal frequency fits your lifestyle. Folks that have never eaten more than three meals shouldn’t suddenly switch to a six-meal-a-day diet plan. Stick to a meal plan that you can follow for the long term.
How long should a pegan diet last?
Dr. Hyman designed the pegan diet to be followed for the long term. Ensure that you are meeting your daily macro and micronutrient needs, and you can follow this diet program indefinitely.
Can I meet my daily protein requirements for building muscle on the pegan diet plan?
Since the pegan diet limits your meat intake to 25% of your total daily calories and restricts dairy, many people show concerns about meeting their daily protein requirements for building muscle.
Although your meat intake is limited to one-fourth of your daily calorie intake, you can still easily get one gram of protein per pound of body weight on this diet, which is sufficient for building and maintaining muscle mass by eating lentils, chickpeas, black beans, pinto beans, nuts and seeds, and goat and sheep dairy.
Note: The content on Fitness Volt is for informative purposes only. Do not take it as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Wrapping Up
Starting a new diet plan can be intimidating. Furthermore, most diet plans are restrictive, which makes following them a hassle and a constant struggle. The pegan diet plan takes the best of the paleo and vegan diets and adds more unique characteristics to the mix to help you achieve better overall health.
This article covers the benefits and drawbacks of the pegan diet and gives you an exhaustive list of foods you can and cannot eat, making it easy to determine if this diet is right for you. I’ve also included a seven-day pegan diet plan to help you get started. Best of luck!
References
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Della Pepa G, Vetrani C, Vitale M, Riccardi G. Wholegrain Intake and Risk of Type 2 Diabetes: Evidence from Epidemiological and Intervention Studies. Nutrients. 2018; 10(9):1288. https://doi.org/10.3390/nu10091288
Shrestha A, Samuelsson LM, Sharma P, Day L, Cameron-Smith D, Milan AM. Comparing Response of Sheep and Cow Milk on Acute Digestive Comfort and Lactose Malabsorption: A Randomized Controlled Trial in Female Dairy Avoiders. Front Nutr. 2021 Feb 15;8:603816. doi: 10.3389/fnut.2021.603816. PMID: 33659266; PMCID: PMC7917135.
Rizkalla SW, Bellisle F, Slama G. Health benefits of low glycaemic index foods, such as pulses, in diabetic patients and healthy individuals. Br J Nutr. 2002 Dec;88 Suppl 3:S255-62. doi: 10.1079/BJN2002715. PMID: 12498625.
Jones JM, Engleson J. Whole grains: benefits and challenges. Annu Rev Food Sci Technol. 2010;1:19-40. doi:10.1146/annurev.food.112408.132746
Centers for Disease Control and Prevention. (2021). Losing Weight. Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html