Muscle Chemistry Archive
A Complete Guide To Meal Replacement Supplements
Meal replacements are perfect supplements to help with any and all of your dietary needs by giving you those vital on-the-go nutrients.
For those of us who live busy lives and always find ourselves always on the go, high-quality meal replacements can be a game-changer. Able to fill us up and provide us with those vital macronutrients, as well as a host of other great ingredients, having this amazing supplement on stand by can be huge for our gains. Whether you are looking for something whey based, or if you need something more plant-based, the options for both do exist and can each work wonders for our muscle growth, appetite control, recovery, and overall lifestyle.
While it is certainly best to get all of your nutrients from whole foods and a good home cooked meal, sometimes that just isn’t an option. With companies starting to prioritize their ingredients to include more whole foods, you do still get plenty of nutritional value out of these products.
In this complete guide to meal replacements, we’ll break down what you need to know about these supplements. From what they are, to the many benefits, and what to look for, finding the right product for you will be easier.
What Are Meal Replacements?
Meal replacements come in many forms, but the three most popular forms are a pre-bottled shake, a bar, or in powder form which you will then use to make a shake. They will offer good caloric options while pumping you with a great balance of macronutrients so you don’t miss out on any of the essentials needed to thrive inside and out of the gym.
Many of the top meal replacements will also include fiber, vitamins, minerals, and other solid ingredients to keep your body primed and ready to go for whatever comes your way (1). The perfect source of fuel for those on-the-go needs, meal replacements are a blessing in disguise.
Benefits Of Meal Replacements
The benefits of meal replacements can seriously affect our gains inside and out of the gym and lead us to living healthier lifestyles. With a well-balanced diet from whole foods to tackle all of our nutritional needs, we are one step closer to capitalizing on all our gains.
Benefits of meal replacements include:
Have Great Ingredients
A variety of whole food ingredients are offered to aid in all aspects of our overall health, digestion, and recovery. Possible protein sources include whey protein, pea protein, and brown rice protein and things like fiber and low amounts of sugar make these healthy options.
Supporting Weight Management
High in protein with balanced macronutrients, these are a solid way to track calories and ensure you get something into your body while still promoting weight loss and management (2). Just because you have a busy lifestyle, doesn’t mean you can’t still care for your weight.
Perfect For Busy Schedules
Great for grab and go options, these can fuel you wherever you are and boost athletic performance. Since we all do live busy and stressful lives, these can ensure you get the most out of your diet while still on the move.
Affordable And Convenient
A quick source of protein rich fuel at an affordable price for easy convenience and recovery from a well-balanced diet. Even some of the best options can still be affordable.
What To Look For In Meal Replacements
Meal replacements and their respective formulas may differ depending on the brand so here are a few things to look out for when choosing the right product for you:
Ratio Of Macronutrients: You want to make sure you have enough protein to keep you full and aid in that desired growth and recovery while also having a good ratio of fats and carbs as well.
Taste & Sugar: There are some great tasting, protein rich meal replacements that exist without adding in all that extra sugar. Substitutes like stevia and monk fruit are becoming very common so you still get some of that sweetness.
Extra Beneficial Ingredients: Look to see if the formula includes things like fiber, omega-3s, collagen, and vitamins and minerals that can really work to add to the benefits. Also look at the protein source being something like whey, pea protein, or brown rice protein depending on your dietary wants and needs.
Calorie Count: While the calories may still be high since it is replacing a meal, look for ones with lower calories but higher protein. This will help keep you full and assist with weight loss, management and recovery.
Safety & Effectiveness
Meal replacements are safe to consume and do contain valuable ingredients that can help power you through the day. Do your best to eat a whole food meal and don’t always rely on meal replacement products, but for those days you are on-the-go, there is no harm in packing one away. These can work wonders for your gains and support things like muscle growth, appetite control, recovery, and a host of others to improve your overall lifestyle.
Featured Meal Replacement
Finding the right meal replacement can be a real challenge and while high-quality ones do exist, you need one that is right for you. This premium meal replacement supplement from Kaged Muscle is perfect for giving you what you need to start receiving the top benefits from a top tier meal replacement.
Kaged Muscle Clean Meal
Code GENIRON10 For 10% Off
Kaged Muscle Clean Meal is a great meal replacement for those looking to prioritize nutrition while still getting a solid on-the-go meal. With whole food ingredients and 21 organic vitamins and minerals, all of the essentials are covered.
Kaged Muscle Clean Meal is for those active individuals who want to prioritize nutrition while still getting a complete and convenient meal for those on-the-go needs. With whole food ingredients and 21 organic vitamins and minerals, this meal replacement has 123% better amino absorption to help build muscle and strength while also keeping you full throughout the day. Fueled with a formula including whey protein isolate, clean carbs, BCAAs, MCT oil, and zero added sugar, this meal replacement is perfect for fueling athletic performance while providing for a protein rich option for weight loss, digestion, recovery, and other nutritional needs.
Price: $44.99
Use code GENIRON10 for 10% off!
Check out our list of the Best Meal Replacement Supplements for more great products!
Wrap Up
Finding the right meal replacements for you can be difficult but with this complete guide, we hope to help make those choices a bit easier. As great sources of fuel for those on-the-go needs, meal replacements have the power to really help boost a number of our gains as we seek the best for ourselves. Check out some great meal replacement products and see what these can do for your overall health and wellness.
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
Kulovitz, Michelle; Kravitz, Len. “Do Meal Replacements Deliver Results?”. (source)
Treyzon, Leo; Chen, Steve; Hong, Kurt; Yan, Eric; et al. (2008). “A controlled trial of protein enrichment of meal replacements for weight reduction with retention of lean body mass”. (source)
How I Accidentally Created A Potent Muscle-building Stack
Every once in a while, if the moon is in the correct position and the stars are aligned in a certain way, strange things happen, and a little luck just comes my way. In this case, I accidentally created an extraordinarily potent muscle-building combination. It was not until the other day I realized that I…
Break Your Plateau With German Volume Training
If you get stuck, turn to the Germans to help you out.
Let’s face it. Sometimes you suddenly hit a peak in your muscle development. You have that next goal that you want to reach, that next level in muscle growth, but for some reason you just can’t reach it. Change ceases to happen. You’re stuck.
Maybe it’s time to start mixing up your workout routine. Luckily for you we have a perfect suggestion to help you blast those muscles and break the plateau you’ve hit. It’s an older tried and true method – it’s called German Volume Training.
What is German Volume Training?
Often referred to as GVT, German Volume Training is a high intensity workout that became popular in 1996 by the now retired Muscle Media 2000 magazine. So what’s the basic set up for GVT? The goal is to do 10 sets of 10 for a single compound exercise.
You keep the weight the same for each set and see if you can do all ten sets without failing. If you could do that, then you move up in weight and do it all over again next time. We must stress that you should only do this with one exercise for the muscle group that you are working out that day.
Your rest time should be between 60 and 90 seconds between sets. If you can’t do all ten sets you should continue to lift until failure and then try the 10 x 10 again next time at the same weight. Supplement this compound lift with one or two isolated exercises to round out your routine.
Things to Keep in Mind
Since this is a very advanced and challenging workout, it’s essential that you get more than enough protein, healthy carbs, and an over abundance of water. You also need to make sure to hit a high amount of calories for this routine or you will burn out over a short period of time.
Another thing to keep in mind is that you typically will need to reduce all other strenuous activity. You must allow yourself enough time to properly recover from this workout or you will not see results. Keep extra track of this to prevent becoming discouraged with this training routine.
Sample Workout
So you can get a good idea of how this workout should look – here’s an example of a GVT workout for one muscle group. Simply apply this kind of mind set to every muscle group and you should start seeing big changes.
Dumbbell Bench Press: 10 sets of 10 reps
Bent Over Barbell Rows: 10 sets of 10 reps
Butterfly: 3 sets of 10-15 reps
Incline Bench Pull: 3 sets of 10-15 reps
So if you’re stuck and have hit a plateau, this is the perfect way to bash through that wall and rise up to new levels of muscularity. There are many different workout routines out there. If this one sticks with you it can be a fantastic way to move up to the next level. You can find more workout information right here by following us on Facebook or Twitter.
Three Bodyweight Home Workouts For Developing Leg Strength
While Weight Training Will Substantially Build Lower Extremity Strength, It Is Possible To Develop The Legs Through Home Training
Often, people view weight training as the ultimate training method. While it is undoubtedly highly effective for improving strength, there are other resistance training methods.
While you won’t be lifting heavy loads, bodyweight training is still an excellent tool for developing strength, power, and movement.
One of the best things about bodyweight exercises is that they are highly versatile, convenient, and require no equipment.
This article will cover a number of highly effective bodyweight exercises and workouts that can be performed at home to increase leg strength.
The Most Effective Leg Strengthening Exercises To Do At Home
Strong legs can have an array of benefits on exercise and day-to-day activities. It has been shown to improve athletic performance (1) and quality of life in older adults (2).
While there is a range of bodyweight exercises, this section will highlight five of the best exercises that should be incorporated into home training.
Additionally, it will also highlight the unique characteristics and benefits associated with each exercise.
Bodyweight Squats
Probably the most commonly used home workout exercise is the squat. It is a foundational human movement that can lead to improvements in strength, size, and endurance.
One of the best things about the squat is the number of variations that can be performed, such as the conventional, narrow, sumo, and cossack squat.
Each variation has slightly differing demands and can be used to target specific muscle groups.
Bodyweight Squat Technique:
Start with a stance that is slightly wider than hip-width and point the toes out
Lift the chest and brace the core
In a controlled manner, hinge the hips and bend the knees
Lower the body down until the thigh is approximately parallel with the floor
Drive through the heels and stand
Bulgarian Split Squats
The Bulgarian split squat is an excellent developer of the quadriceps and glutes. It is also a unilateral (or single-limb) exercise.
Unilateral exercises such as this can effectively be used to build single-leg strength, develop balance, and correct muscular imbalances.
Furthermore, the Bulgarian split squat is highly functional as it shares similar movement patterns to running, jumping, and sprinting.
Bulgarian Split Squat Technique:
Set an object, like a chair or bench, behind the body
Extend one leg behind the body and place the foot on the object
Drive the chest up and engage the core muscles
Bend the front knee and lower until the back knee nears the floor
Drive hard through the heel of the front foot and stand
Alternate side and repeat
Pistol Squats
On the topic of unilateral exercises, the pistol squat is another first-rate exercise that will also build quad and glute strength as well as balance and stability.
Be aware that this exercise demands a good amount of mobility through the hips, knees, and ankles.
Therefore, it may be necessary to gradually build up to a full pistol squat. Failure to do so may increase the risk of injuring the knee and ankle.
Pistol Squat Technique:
Start with the feet directly under the hips with the toes pointed forward
Lift the chest, squeeze the core, and lift one foot from the floor
Simultaneously hinge the hip and bend the knee to lower the body towards the floor
Keep the arms and non-working leg straight and extended out in front of the body
Once depth has been achieved, push hard through the heel and stand up
Swap leg and repeat
Glute Bridges
While the exercises listed thus far are quad-dominant, the glute bridge is an exercise that targets the glutes and quads. It can be performed either bilaterally or unilaterally.
It is not uncommon for individuals to overdevelop the anterior muscles and neglect the posterior muscles.
Therefore, it is vastly important that posterior-chain exercises, such as the glute bridge, are performed regularly.
Glute Bridge Technique:
Lie on the floor with the feet slightly wider than hip-width and toes turned out
Lift the chest, engage the core, and press the palms into the floor
Push through the heels and drive the hips upward, squeezing the glutes at the top
Control the descent back down to the floor
Plyometric Jumps
Plyometrics (or jump training) are commonly used to develop explosiveness, power, and strength.
For those who play a sport or wish to improve their athleticism, plyometrics should be incorporated into training (3).
There is a range of plyometric exercises that can develop leg strength including the squat, tuck, split squat, lateral, and broad jump.
Squat Jump Technique:
Start in a squat stance – feet wider than hips and toes turned out
Drive the chest up and brace the core muscles
Rapidly dip the hips and knees before powerfully extending into a maximal jump
Land with the feet wider than hips and keep the knees out
Upon contact with the floor, immediately spring up into the next jump
The Three Workouts
This section will outline the three home workouts in detail. It will provide detail on the training structure used and the purposes and benefits associated with the workout.
Workout 1 – Keep On Lunging
While this workout has the simplest structure of all three workouts, don’t be deceived. There is no denying this is a tough workout.
While it only takes fifteen minutes to complete this workout, you will perform fifteen rounds of lunging and burpees in this time.
The walking lunge is the primary exercise that will help to develop leg strength while the burpee is programmed to develop both aerobic and mental capacity.
The workout is an EMOM which means every minute on the minute. As the name suggests, the goal is to complete the prescribed number of reps during each minute of the workout.
The amount of rest that you get depends on how quickly you complete the reps. Once that minute is over, you start the next round.
EMOM:
15-20 Bodyweight Walking Lunges
5 Burpees
Workout 2 – Glutes, Quads, and Hamstrings
As highlighted, it is vitally important that you work your posterior chain. Not only are these muscles often underdeveloped, they play a huge role in generating movement, and enhancing stability.
This workout utilizes one posterior chain exercises in combination with an anterior chain exercise to comprehensively work the muscles of the legs.
Supersets are used in this workout (as highlighted by “A” and “B”). These involve performing two exercises back to back with no rest.
Only once the superset has been completed should you then take a short rest.
Exercise
Volume
Tempo Bodyweight Squat
Glute Bridge Hold
4 sets x 15 reps
4 x 60 secs
Bulgarian Split Squat Jump
Nordic Hamstring Curl
4 x 8 (per leg)
4 x 6 – 8
Walking Lunge
Single-Leg Glute Bridge
4 x 20 – 30
4 x 8 (per leg)
Workout 3 – Lower Body Dynamic
While workout one and two are strenuous and place a lot of demand on the body, the final workout is all about facilitating recovery by enhancing movement and mobility.
As a result, this workout is less demanding than the other two.
Workout three involves performing four exercises in a circuit. These exercises should be performed in order without any rest between them.
Considering the purpose of this workout, the circuit should be performed at a leisurely pace with the focus being on technique and a full range of motion.
The circuit is to be performed two or three times. Rest as needed between each round.
Circuit:
Walking Lunge x 20
Jumping Jacks x 20
Lateral Shuffles x 20
Plank x 60 secs
The Importance of Progressive Overload
Having covered the three workouts, let’s now briefly consider an important training principle known as progressive overload.
During physical activity, the body is exposed to a training stimulus. As a result of this stimulus, the body adapts and strengthens.
However, if this training stimulus remains unchanged, the body will adapt to the point where it can comfortably deal with the exercise demands. Therefore, adaptations will slow or cease.
To ensure that the body continually adapts and strengthens, you need to apply progressive overload. This involves gradually increasing training intensity over time.
There are three main ways of increasing training intensity. You could either increase the number of reps, reduce the rest periods, or utilize more challenging exercise variations.
Therefore, with each of the three outlined workouts, ensure that you gradually increase the intensity by manipulating the reps, rest, or exercise.
Final Word
There are many benefits associated with developing leg strength. These include improving exercise performance, movement, and balance.
While working out with weights is highly effective, home workouts are often more accommodating and convenient. The three workouts outlined in this article are excellent examples of functional home-based training.
References:
1 – Suchomel, Timothy J.; Nimphius, Sophia; Stone, Michael H. (2016-10). “The Importance of Muscular Strength in Athletic Performance”. Sports Medicine (Auckland, N.Z.). 46 (10): 1419–1449. doi:10.1007/s40279-016-0486-0. ISSN 1179-2035. PMID 26838985.
2 -Saeterbakken, Atle Hole; Bårdstu, Hilde Bremseth; Brudeseth, Anine; Andersen, Vidar (2018-06-03). “Effects of Strength Training on Muscle Properties, Physical Function, and Physical Activity among Frail Older People: A Pilot Study”. Journal of Aging Research. 2018. doi:10.1155/2018/8916274. ISSN 2090-2204. PMC 6008824. PMID 29988285.
3 – Slimani, Maamer; Chamari, Karim; Miarka, Bianca; Del Vecchio, Fabricio B.; Chéour, Foued (2016-10-14). “Effects of Plyometric Training on Physical Fitness in Team Sport Athletes: A Systematic Review”. Journal of Human Kinetics. 53: 231–247. doi:10.1515/hukin-2016-0026. ISSN 1640-5544. PMC 5260592. PMID 28149427.
Phil Heath Fact Checks Gunter Schlierkamp’s Comments In Generation Iron Interview
Phil Heath responds in reaction to Gunter Schlierkamp’s recent statements in Generation Iron interview.
Over the past few weeks, we’ve been releasing GI Exclusive interview segments from our conversation with Gunter Schlierkamp. Known for his mass monster size in his heyday, Schlierkamp is an iconic veteran bodybuilder who competed primarily in the 90s and early 2000s. In our latest released segment, Schlierkamp shares his thoughts on Phil Heath’s physique and reign as Mr. Olympia. The comments caught Heath’s attention – and Phil Heath promptly responded by fact checking Schlierkamp’s comments via Instagram.
Phil Heath is one of the most successful pro bodybuilders in the history of the sport. He’s earned seven Mr. Olympia championship titles – matching Arnold Schwarzenegger and only one behind the world record holders Ronnie Coleman and Lee Haney. Despite this, he received criticism in his later years, namely 2017-2020 due to his relaxed stomach. By 2018, he fell to second at the Mr. Olympia. Upon returning in 2020, he placed 3rd.
In our GI Exclusive interview segment, Gunter Schlierkamp praised Phil Heath’s physique but felt that he ultimately tried to put on too much mass in his later career. Schlierkamp commented that, in general, bodybuilders need to not build mass beyond their frame. He believes that Heath made this very mistake – which led to his lower placings in 2018 and beyond. He also stated that he thought Kai Greene’s presence may have forced Heath’s hand to put on more muscle.
Phil Heath seems to have watched the interview himself and noticed some inconsistencies with Gunter Schlierkamp’s opinion. He decided to set the record straight by commenting on Instagram:
“The sad part is that Gunter isn’t speaking real here. I weighted LESS from 2014-2020 than my heaviest in 2013 so this only illustrates the LACK of KNOWLEDGE, while disregarding the fact I was injured throughout 2014-2020 only to have surgery beginning after 2017 win. If people really put some thought into what I am saying they’d soon realize that everyone having their entitled opinion is not telling it truly how things transpired. I cannot wait to disclose ore once my podcast is launched!”
Phil Heath makes a great point here. According to his comment, he weight his most during his prime years. He also points out that he had been suffering injury as early as 2014. This injury, which seems to be referencing his hernia issues and eventual surgery, has been the main element in his struggles 2017 to the present.
Gunter Schlierkamp, of course, was responding to our question on the fly. He likely didn’t have all the facts other than the general sense of what he witnessed as a fan of the sport. Schlierkamp earlier in our interview admitted to not being deeply connected to bodybuilding via social media. Schlierkamp’s response is most likely what he honestly believed in regards to Phil Heath. This seems to be the reason why Heath wanted to set the record straight.
Phil Heath also makes quick mention to his own personal podcast. While it is not launched yet, it seems that the seven time Mr. Olympia champion is in the process of hosting and distributing his own podcast talk show. From his comments here, it seems that Heath will be sharing detailed and honest info about his career and some behind-the-scenes insights into bodybuilding.
You can watch our GI Exclusive interview segment with Gunter Schlierkamp and his thoughts on Phil Heath below. But certainly make sure to read and keep in mind Phil Heath’s side of the story as well.
[embedded content]
Generation Iron will continue to update this report as more information becomes available. For more bodybuilding news and strength sports updates – make sure to stay tuned to the Generation Iron Fitness Network!
10 Ways Your Brain is Holding You Back From Achieving Your Dream Physique
10 Ways Your Brain is Holding You Back From Achieving Your Dream Physique
Even if you train every day, eat the right diet, and take proper rest, you’re still not guaranteed to achieve your dream physique. Reading this might break your heart but the truth had to put out for everyone to see.
Body transformation is as psychological as it is physiological. If your mental game is not on point, you won’t survive for long in this battle. Most people quit the fit lifestyle, not due to physical injuries but because they can’t take the mental pressure.
How Your Brain is Blockading Your Dream Physique Transformation
Setting Way Too Big Goals
In us humans, the desire to lift weights isn’t built-in from birth. Most people get a gym membership after they see a ripped guy on the cover of a magazine or Instagram, thank you internet.
These over-zealous newbies want quick results and forget to see the hard work, patience, commitment (and photoshop) behind their role model’s physique. Some will give up on their dream physique even before they recover from their first DOMS.
Following the Wrong Guru
You might be questioning how following the wrong guru is your own fault but it in fact is your own wrongdoing. Step back and think why you chose the coach you did or paid the Instagram fitness celeb for his online coaching program? Think long and hard enough and you’ll probably come to the same conclusion – it’s because of how they look.
After you get the program, you get hell-bent on following it without contemplating if what has worked for the guru would work for you. Did you pause before you hit the pay button and think if the guru actually knew what he was talking about or did you give in just because he looked dope and you assumed he knew all the secrets?
Your brain played games on you and you ignored all the other factors that could have played a big role in developing his ripped body, like genetics and, ahem, drugs.
Procrastinate
All the gyms around the world would be filled to the brim if it wasn’t for the three magic words – “I’ll start tomorrow”. After the leap is made and a gym membership is bought, procrastination remodels into indiscipline.
If people miss a training session on Friday, they turn it into a long weekend and promise themselves to work extra hard from Monday which they never end up doing because – Monday morning blues.
Demotivation
Some people have the innate ability to find all that is bad with something. If they don’t see the needle budge in the right direction within a week, they’ll throw in the towel. If their training buddy squats 20lbs more than them, they’ll blame their sore back and bad genetics and never step inside the squat rack again.
The biggest cause of dissatisfaction and demotivation in gyms is the mental competition people have with their peers. If you’re constantly in a state of frustration and unhappy with your progress, you’re going to quit training sooner or later.
You’ve Got Trust Issues
Not with your girl but with yourself. If you’ve ever found yourself wondering “how bad can it be?” looking down at the cheesecake on your plate at a wedding while you’re on a diet, you’re never going to achieve your dream physique.
If you avoid going out with your friends on a weekend because deep down inside you know you’ll end up cheating – not on your girl but your diet – you’ve some serious trust issues and you probably don’t have a girlfriend in the first place. The only way to fix this is by following a strict plan and sticking to it like your life depends on it.
Jump-Ships
How many new faces do you spot in your gym every month, never to see them after a few weeks ever again? We’ll narrate a short story of what is happening here. These people will train for a couple of days, and then conclude working out is not for them.
People have a habit of abandoning ships at the first sign of distress, and sadly, lifting weights is nothing but distress. They think to themselves that they could better utilize this time in learning to play the guitar, or starting an Instagram page about their hobby but in reality, most of these people end up hanging out with their friends in this freed-up time.
Overconfidence
Training, nutrition, and recovery are not the most important factors in a transformation, planning is. How many people have you seen walking into the gym with their workouts planned? Most end up doing the exercises they feel like depending on how hectic their day has been.
You don’t only need to plan the exercises, reps, and sets. You need to visualize yourself performing the exercises, do a mental rehearsal and then go and crush the weights in the gym. Plan the minutest details like the clothes you’ll be wearing, the tracks you’ll be listening to, and the shaker you’ll be carrying. Nothing should surprise you when you step inside the weight room.
Ego
Let’s be honest, we’ve all been here at some point. For many people, the weight they lift is directly proportional to their self-worth. Driven by the “do you even lift bro?” syndrome, many noobs are just hell-bent on banging out reps with utter disregard to their form or safety.
You Love A Well Marketed Product
Raise your hands if you’ve ever bought a weigh-loss-inducing green tea or a waistline-reducing sauna belt or a muscle-building whey protein powder – okay, we’ve all done the last one. Don’t fall for the products with perfectly chiseled models on their covers. These models probably got the physique they have by avoiding the products they are promoting. So, dear Timmy, please put down that weird muscle contracting vibrator machine.
Too Many “I Deserve It” Moments
The “I deserve it” moments are the biggest culprits in derailing the fitness progress in most cases. While some people feast on their favorite junk food after six days of intense dieting, others like to take an unplanned rest day because they worked too hard in the gym throughout the week. The quicker you get rid of this mindset, the faster you’ll achieve your dream physique.
Are you currently facing any of these mental roadblocks? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Janna Breslin Profile & Stats
The biography, life, and accomplishments of Janna Breslin
Janna Breslin is a fitness model, nutrition expert, and health coach who has also had a successful run as a bodybuilder. She was crowned Bikini Champ six different times and has been featured on magazines for her amazing physique. With her track record as a competitor and her knowledge as a coach, she has been an icon for people everywhere looking to make a change.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Janna Breslin
Weight
Height
Date Of Birth
135-145 lbs.
5’8”
02/16/1990
Profession
Era
Nationality
Fitness Model, Personal Trainer, Health Coach
2010
American
Biography
Growing up, Janna was very active, participating in many sports including soccer, cross country, and track and field. But she never really found her true athletic passion and was only semi interested in fitness at this age. After high school, Janna found weightlifting and fell in love with the multitude of exercises she could perform. So, she trained, day in and day out, building her physique and confidence while setting new plans for herself and her future.
She began her modeling career and over the years many publications from swimwear to fitness came looking for her. Now with real money on the line, she stepped up her training and sought harder programs to really tone her body. As a result, she competed in her first NCP Bikini contest and placed first, sparking her competitive bodybuilding side to emerge.
Knowing she wanted fitness to be her profession and true passion, she sought an increased focus on her craft, seeking to build up her resume of magazine appearances, bodybuilding titles, and of course, her physique. With a great presence online, she now serves as a true example for others who are seeking to make a positive change for themselves.
Training
When it comes to training, she typically trains 4-6 times per week, each session around 45 minutes. She loves cardio and HIIT training with things like swimming, running, hill sprints, and a host of others. Working throughout the week, she focuses on lower body, upper body, a rest day, then back to the lower body, and finishing with the upper body.
Janna’s Workout
Push-Ups: 3 sets, 30 seconds
Pull-Ups: 3 sets, 8 reps
Kettlebell Swings: 3 sets, 30-45 seconds
Burpees: 3 sets, 30 seconds
Jumping Lunges: 3 sets, 30-45 reps
Mountain Climbers: 3 sets, 30-45 seconds
Kettlebell Swings Round 2: 3 sets, 30 seconds
Diet
Janna’s diet consists of healthy and nutrient dense foods, all being whole foods. She makes sure to eat a lot of protein and healthy fats, with a smaller amount of carbs. She stays away from gluten and also avoids sugar, dairy, and soy. Instead of counting calories or tracking her macros, she simply goes off look and gives it the best estimate when it comes to her foods. She eats healthy to maintain a good weight but also eats enough to power her through her workouts.
Supplementation
While Janna uses her own supplements of choice, it is important for all of us to have a quality supplementation routine to power us through all of our workouts. A good protein powder can enhance all of our gains and a pre-workout supplement can boost energy and provide for great muscle pumps. Getting essentials nutrients into our bodies is key and a multivitamin can do just that by loading us up with those necessary vitamins and minerals to really pack a nutritional punch.
“Meet the Olympians: Red Carpet Event” To Be Held This Weekend in Orlando
The “Meet the Olympians: Red Carpet Event” will be held this weekend in Orlando.
The 2021 Mr. Olympia will take place from Oct. 7-11 in Orlando. This weekend, some of the top bodybuilders in the world will gather for a different event for a great cause. Ed and Betty Pariso will promote an event called “Meet the Olympians: Red Carpet Event” beginning on Friday.
This will be a two-day event that will take place on Friday and Saturday at Orange County Convention Center in Orlando. Phil Heath and Flex Lewis will highlight the list of competitors set to make an appearance. Heath is one of the best bodybuilders of all-time. He totaled seven-straight victories at Mr. Olympia from 2011-2017. He returned to the competition last year where he finished third. Lewis is the king of the Men’s 212 division, where he has total seven 212 Olympia wins during his run. Fans are still eagerly waiting for his Men’s Open debut – which was delayed due to an injury last year.
Breon Ansley and Cydney Gillon are also scheduled to appear. Ansley exploded onto the scene in 2018 by winning the inaugural Arnold Classic Physique title. Later in the season, he added his second-straight Olympia Classic Physique victory. Gillon is one of the top female competitors earning wins at Figure Olympia at the 2018 IFBB Olympia and the Arnold Classic 2019 Figure International.
Other competitors set to appear include Natalia Coehlo, Raymont Edmonds, George Dabull Peterson, Derek Lunsford, Sheronica Henton, Lauren Dannenmiller, Lee Labrada, Hunter Labrada, Casey Marshall, and Terrance Ruffin. Former IFBB Pro Bob Cicherillo will host the event.
Ed and Betty Pariso will promote this event. Betty is a former IFBB Pro who has victories at events such as the 2001 Jan Tana Pro Classic and 2009 IFBB Tampa Bay Pro. This event will promote their charity, “The Ed & Betty Pariso Cancer Charity.”
Ed was diagnosed with a rare sarcoma cancer when masses were found in his lower abdomen and pelvic area in February 2017. After a surgery that spanned over 10 hours, the two large masses were successfully removed. Today, Ed and Betty have made it their goal to help whoever is in need and struggling with this horrible disease.
The Pariso’s have promoted and held many events over the years. Along with partners, such as Bodybuilding.com, Ed and Betty have become known for their shows that attract some of the top athletes in the world. Their goal is to help families dealing with cancer put it aside for an exciting day at a special event.
This weekend, Orlando will be the place to be to see some of the top competitors in the world. They will begin arriving at 3 pm on Friday an 11 am on Saturday. This is a chance for fans to meet some of their favorite athletes in the sport while contributing to a great cause.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Gunter Schlierkamp: Phil Heath’s Biggest Mistake That Ended His Olympia Reign
[embedded content]
Gunter Schlierkamp recounts the key advice he gave a young Phil Heath and how not following it led to his late stage downfall.
Genetically, some bodybuilders have bigger frames and some have smaller frames. Gunter Schlierkamp was a tall and wide-framed bodybuilder. It’s what allowed him to successfully carry such intense mass monster size. Phil Heath, on the other hand, is a small-framed bodybuilder. He’s shorter and simply doesn’t have the build to put on Ronnie Coleman kind of weight. In our latest GI Exclusive interview, Gunter Schlierkamp reflects on advice he once gave Phil Heath about building muscle to fit your frame.
While discussing his picks for the best bodybuilders of all time, Gunter Schlierkamp mentions Phil Heath. He put’s him firmly at number six on his list behind the likes of Ronnie Coleman, Lee Haney, and Jay Cutler. But as Schlierkamp reflects on Phil Heath, he becomes excited and frustrated at the same time.
Gunter Schlierkamp recounts the very first time he ever saw Phil Heath. It was before he went pro and was training to compete and earn his pro card. Schlierkamp saw Heath from afar and was astounded. His jaw dropped. He was looking at a bodybuilder with one of the most impressive physiques he had ever seen. Schlierkamp made a point to meet Phil Heath and see him up close.
Gunter Schlierkamp urged Phil Heath to compete right away. He could win instantly and become a pro bodybuilder. Heath was playing the long game. He wanted to wait another year to really perfect his physique. Ultimately, Phil Heath did earn his pro card and the rest his history.
But Gunter Schlierkamp also remembers a piece of advice he gave Phil Heath during those early years. He told him to always remember to not “overload his frame.” By that, Schlierkamp was talking about how much muscle mass to put on to fit your genetic size. Schlierkamp believes it is all too common in the modern era of bodybuilding for athletes to chase size beyond their frame. At the end of the day, your genetic frame cannot change. It’s no use fighting against it. If you “overload” the frame, you’ll look blocky and less pleasing.
This is the exact mistake that Gunter Schlierkamp saw Phil Heath make later in his career. There’s no denying that Heath had a fantastic run and deserved all seven of his Mr. Olympia titles. That’s no easy feat. He’ll go down in history for that. But Schlierkamp believes there could have been more victories in his future.
Unfortunately, Phil Heath started adding on more size and “overloaded” his frame. He believes that is in part what caused the distended stomach issues in his later career. Schlierkamp can’t help but understand why Phil Heath eventually fell into this trap. Kai Greene rose up in the ranks with a bigger frame and much more muscle mass. He was the direct threat and rival to Heath. This kind of pressure most likely caused Heath to try and up his game and increase size.
Phil Heath is a bodybuilder who had a fantastic run and will certainly be considered a legend etched forever in bodybuilding history. But other bodybuilders who overload their frame might not have that kind of success. That’s why Gunter Schlierkamp wants to share his advice with everyone watching – consider your frame when building muscle mass. Don’t fall into the trap of mass monster obsession.
You can watch Gunter Schlierkamp’s full comments in our latest GI Exclusive interview segment above!
Does Eddie Hall Punch as Hard as UFC Heavyweight Champion Francis Ngannou?
Is Eddie Hall as powerful as Francis Ngannou?
Eddie Hall tests his might against Francis Ngannou. Well, not exactly. Hall took up the challenge to hit a punch machine that records the strength of the strike. The name of the machine is the PowerKube, measuring the strength of all those who take up the challenge.
With his big fight against Hafthor Bjornsson steadily approaching, Eddie Hall has been itching with anticipation to settle the score with his old rival. As such Hall has pulled out all the stops in his training. That includes testing his strength against the PowerKube, a machine designed to measure the impact of strikes. With his boxing match on the horizon, Hall decided to test his punching power.
Eddie Hall was especially excited to test his strength against the UFC heavyweight champion’s.
Francis Ngannou, currently the baddest man on the planet, tested his strength against the PowerKube previously. The UFC champion is known for his devastating knockout power. So it’s not surprising that Ngannou holds the record at 129,000 units (by the PowerKube’s measurement system).
Ahead of his attempt, Eddie Hall gave his thoughts on Francis Ngannou.
“I’ve seen the video of him, he’s an absolute monster,” said Hall. “He’s about 6-foot-6, 260lb bodyweight, natural… He hit 129,000 units, and that is the world record as of now. That is the hardest hit on the planet.”
Massive Power
When it was time for the 2017 World’s Strongest Man to give it a go, Eddie Hall was able to land some powerful punches on the PowerKube. He would go on to land shots that measured upwards of 95,000 units. Hall even scored a shot just under 114,000 units as well. With that, Hall appeared very pleased with the numbers he was able to put up.
“That was a bit of fun,” said Hall. “10% off the world’s hardest punch, that we know of. I’m not saying Francis has 100% got the world’s hardest punch, but I think he’s up there. He’s got the recorded world’s hardest punch, so that’s all we’ve got to go by, and I’m 10% off it, and I think I can improve on that, coming in fresh.
“I haven’t got the technique that Francis has at all, so I came and took 50, 60 shots to get warmed up and get that caliber, get that swing, get the accuracy. So now that I know what I’m doing, I think I could come back and smash that, but obviously words are cheap, get it done.”
To see the full video of the challenge, click here.
It’s clear Eddie Hall is carrying some pretty serious power in his hands. Despite that, he’ll still need skill to land the shots on Hafthor Bjornsson.
Are you impressed by the punching power of Eddie Hall versus that of Francis Ngannou?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor 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.