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After Suffering Injury Terry Hollands Drops Out, Retires From WSM Competition
Terry Hollands retires from World’s Strongest Man competition.
It appears that the days of competing in the World’s Strongest Man has become a thing of the past for British strongman Terry Hollands. After suffering an injury, Terry Hollands has not only dropped out of the show, but appears to have retired from WSM competition.
Make no mistake, strongman is a truly grueling sport. Of all the strength sports it’s perhaps the most taxing on the human body. The amount of functional strength required to excel in this game is astronomical. It’s not just about benching, deadlifting or squatting. It means lifting non traditional objects and carrying them long distances, pulling a train or a plane or fire truck. For that reason injuries are common strongman. So it comes as unfortunate yet understandable news that another World’s Strongest Man competitor has been injured and is out of the event.
Veteran strongman athlete Terry Hollands has been injured during competition and has decided to drop out. Not only has Hollands dropped out of the World’s Strongest Man, he has also indicated that he’s retiring from WSM competition.
At 42 years old, Terry Hollands still acquitted himself well, showcasing his strength in the first day of competition. Despite that, it appears that Hollands suffered a “pretty serious” injury during the Loading Medley. He still pushed through and competed in the second event that day despite his injury.
End of an Era
The British strongman addressed his injury as well as his reason for retiring from World Strongest Man competitions.
unfortunately I suffered an injury on event 1 and sad to say my year at @theworldsstrongestman is done. the injury is pretty serious so continuing is not an option. I went out and did the 2nd event as I always said I wanna go out on my shield.
now I look forward to some small changes I’ll be making and some big ones too.
I look forward to the next chapter and hopefully see you all at some shows in the future.
It’s truly unfortunate that Terry Hollands had to drop out. Despite that, he showed the heart of a champion and went out on his shield as he stated above.
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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.
George Farah: I Could Have Gotten Big Ramy The Mr. Olympia Sooner
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George Farah reflects on Big Ramy’s Olympia win and his many coaching changes leading up to the victory.
Big Ramy’s Mr. Olympia win was a long time coming. So long, in fact, that many bodybuilding fans began to doubt if it would ever happen. His placings were a rollercoaster ride between the years. Regardless, in 2020, Ramy pulled it off. Throughout the years building towards this victory, Ramy changed coaches quite a bit. One of those coaches was George Farah. In our latest GI Exclusive interview, George Farah discusses his time training Big Ramy and claims that he could have gotten him the Mr. Olympia title sooner.
George Farah was Big Ramy’s on and off coach over the past few years of Big Ramy’s career. But like many other coaches along the way – Ramy refused to stay put. With each passing Olympia he didn’t win, Ramy tried out different coaches to find the best fit for victory. He found himself returning to Farah a few times during this period.
George Farah holds no ill will towards Big Ramy for these changes. “We are adults,” he claims in our interview. Farah understands that an athlete will ultimately do what he thinks is best for his career. While Farah enjoyed his time training Ramy – especially because of his potential – Farah understood that Ramy had to find his own path.
That being said, George Farah was extremely happy for Big Ramy to win the Mr. Olympia in 2020. He knew for years that if Ramy could get on point, he would be unstoppable. He still believes that now. Though he admits that anything can happen and it remains to be seen if Ramy will return on point again or continue his rollercoaster up and down career. Farah hopes to see him remain champion in the future.
We also asked George Farah why he thinks Big Ramy changed coaches so often throughout his career. As we briefly mentioned above, Farah thinks that Ramy needed to find his own path. He was hungry to win – and wanted to try out all options to see what worked best.
While George Farah is not angry about Big Ramy leaving him as a coach, he does admit that he finds himself somewhat sad. This is partially due to the fact that Farah finds Ramy to have one of the biggest hearts in bodybuilding. But it’s also because Farah strongly believes that he could have gotten Ramy the Mr. Olympia title sooner.
“Did it hurt me that he left? Yeah. But it didn’t hurt me that he left me. It hurt me because I saw what I could do with him,” George Farah stated in our interview. He continued:
“I saw that – I said, ‘Oh my god. Right now I knew how Ramy’s body is going to work.’ After Prague, it’s going to be a piece of cake. But he ended up going with Chris… I didn’t get mad. I got a little sad. Like I said, the only reason I got sad because I know what I could have done. I could have gotten him that Olympia before waiting four or five years.”
George Farah seems convinced that if Big Ramy stayed more consistent with his coaches that he could have found success at Olympia sooner. More specifically, Farah believes he fully understood Ramy’s body and could have gotten him the Sandow trophy years earlier.
You can watch George Farah go into full detail about Big Ramy and his Mr. Olympia win by watching our latest GI Exclusive interview above.
Build a Massive Back Like The Legend Dorian Yates
Dorian Yates teaches you how to build a legendary back.
Dorian Yates built a massive back during his bodybuilding career. He was able to not only change the game, but dominate the game during his heyday. Now the six-time Olympia champion is looking to pass on the knowledge he has learned to the next generation.
Dorian Yates is a legend for a great deal of reasons. He’s the first bodybuilder to truly redefine the the game after the Lee Haney era. Yates completely transformed the idea of what a bodybuilder can become. Not only did he have great conditioning, but he was able to build more muscle than was thought possible for a bodybuilder in his era. He effectively became the first mass monster.
Since Dorian Yates transformed his physique, countless others during his era followed suit. Seeing no other way to compete with the mass monster, they had no other choice to become mass monsters themselves. If we look at modern day bodybuilders we can see that Yates was a major influence on the game.
Alongside Ronnie Coleman, Dorian Yates has influenced many modern bodybuilders to become mass monsters. But building muscle isn’t simply enough. For Yates it wasn’t just about packing on the muscle but doing it the right way. After all, you can’t be Mr. Olympia if you just have muscle alone. If that were true, competitors like Paul Dillet would have been champion many times over.
What Dorian Yates was able to bring to the game was a very specific method of presentation. Presentation and high level training.
Now that he’s left competitive bodybuilding in his rearview, Dorian Yates has been exploring other ventures. These days the yogi and psychedelics enthusiast is looking to pass on what he has learned. So of course that means Yates has decided to share his knowledge of building muscle to the masses.
One of his most attributes in his heyday was his massive back. In a recent post on his social media, Dorian Yates details exactly how he was able to build his back with the barbell row. If you’re looking to get the back of a legend, then this short instructional is something you’ll want to check out.
Barbell rows were pretty much a staple in my back workouts.
An important tip here is to keep your eyes up and look ahead, this way you’ll be keeping your back straight and there shouldn’t be rounding in the back. This is more of a power movement but the form should remain intact with no leg movement.
Think of your hands as hooks and you should be rowing with your elbows.
Would you try Dorian Yates’ back training?
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.
Best Time To Take A Protein Supplement For Maximum Gains
Protein is the essential building block for muscle and knowing when to best take it to optimize performance is important.
We may choose to exercise for any number of reasons from staying fit and healthy, to promoting weight loss, to aiding in our cognitive abilities, and a host of others. But regardless of our reason, for those of us who want to see big gains, or just simply give our bodies the proper fuel post-workout to really aid in our overall health, then a good protein supplement is needed to enhance those goals. Considering the indispensable role protein plays in muscle growth and weight loss, placing a protein supplement on your shelf is a must.
With so many protein supplements on the market today, it is important for us to break down just what protein is, why it is so important, the key benefits of protein, and of course, the best time to take it to optimize maximum gains. As an energy source and a muscle builder, you won’t be disappointed by what protein can do for you.
What Is Protein?
Protein is made up of organic compounds called amino acids that provide the foundation for protein to act as the building blocks for cells. This will allow cells to grow and repair themselves. There are 20 amino acids that make up protein and can help with benefits like muscle growth and recovery when it comes to your fitness goals. While many foods are high in protein, or at least contain some protein, it is important to recognize that a good protein supplement can work wonders for you and your bodybuilding goals (1).
Whey Isolate Vs. Whey Concentrate
The two major types of whey protein supplements to take are whey isolate and whey concentrate. While they are largely both the same in terms of benefits, there are a few differences that exist to potentially make you lean one way or the other. While whey protein seems to be the most popular protein supplement, there are other plant-based products that are really great for those who are vegan or sensitive to dairy, or who are looking for an alternative source of protein for their supplement.
Check out our list of the best vegan protein powders here!
Whey concentrate is one protein supplement to consider when looking to enhance your goals. It is high in protein, but also high in carbs and some fat, which is where some people tend to stay away. It does contain vitamins and minerals, as well as a variety of bioactive compounds that give whey plenty of benefits (2). The downside to whey concentrate is the amount of carbs and lactose included which can cause bloating and not be conducive to some diets.
Whey isolate is the other form of whey protein that you can consider for your supplement. Whey isolate is a more filtered form of whey that undergoes an isolation process that is more intense than a whey concentrate. This will result in a higher protein content while eliminating many of the excess carbs and fat, so for those carb or calorie conscious, this is a great choice. As a leaner source of protein, it does tend to be more expensive, but is a more pure source of protein to really aid in recovery (3).
Benefits Of Protein
While the benefits of protein seem fairly obvious at this point, we wanted to make sure this macronutrient doesn’t go unnoticed. The benefit to your overall growth and development as an athlete but also as a person are greatly affected by your protein intake and it is important to not neglect it.
The benefits of protein include:
Promotes muscle growth and recovery: Containing BCAAs, which are a major role in stimulating protein synthesis, you promote muscle growth and recovery by allowing your muscles to heal and strengthen (4).
Maintains muscles: With plenty of protein, you won’t lose that hard earned muscle due to muscle wasting.
Increases metabolism: Protein has a higher thermic effect on your body as a result of food and that energy used in digestion can boost your metabolism to see that desired physique (5).
Encourages fullness: By reducing appetite and hunger levels, it will lower your caloric intake and lead to weight loss.
Best Time To Take Protein
Much debate is had around this topic of when the best time to take a protein supplement is. For muscle growth, in the window of 15-60 minutes after you finish working out is a reasonable time frame, but some studies have shown that up to two hours after your workout is also a reasonable window for adequate consumption (6).
If you typically train in a fasted state, aim to take it as soon after a workout as you can. For those endurance athletes, taking protein during and after a workout can see improved performance and recovery, and resistance training athletes should consider taking right before or immediately after.
Featured Protein
Transparent Labs is a great sports supplement company with high quality products to aid in all of your bodybuilding goals. A company who prides themselves on transparent labels and the best ingredients, these two protein supplements from Transparent Labs are everything you need for your whey isolate or concentrate goals.
ProteinSeries 100% Grass-Fed Whey Protein Isolate
This protein supplement is sourced directly from American cows and contains no artificial coloring, preservatives, or sweeteners. Packed with 28 grams of protein, this isolate only contains 120 calories and is great for anyone looking to pack on lean muscle. With only 2g of carbs and 0g fat, this isolate is surely a pure isolate supplement free from steroids or hormones.
Try Transparent Labs 100% Grass-Fed Whey Protein Isolate Here
Check out our review for Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate here.
ProteinSeries 100% Grass-Fed Whey Protein Concentrate
This supplement is a great protein powder for those looking to bulk up and pack on muscle mass. Since this is a concentrate, it doesn’t undergo any additional isolation process. With 24 grams of protein, 1.5 g of natural dairy fat, and 3g carbs, this protein concentrate comes in at 120 calories making this an amazing whey concentrate with no artificial additives yet still great flavors.
Try Transparent Labs 100% Grass-Fed Whey Protein Concentrate Here
Check out our review for Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Concentrate here.
Also, check out our list of the Best Protein Powder Supplements here!
Wrap Up
Protein is more than important when it comes to our bodybuilding goals. The ability to put on muscle and aid in weight loss while also supporting recovery and repair is all dependent on how much protein we intake. Whether it be a whey isolate or a whey concentrate, or one of the many other protein alternatives out there, knowing best when to take it can really help maximize your goals. Transparent Labs is a great company to consider when looking into protein powders and these supplements should definitely be on your shelf.
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 and Transparent Labs
References
Wolfe, Robert R. (2000). “Protein supplements and exercise”. (source)
Junior, Paulo S.; Ribeiro, Alex S.; Nabuco, Hellen C. G.; Fernandes, Rodrigo R.; Tomeleri, Crisieli M.; Cunha, Paolo M., et al. (2018). “Effects of Whey Protein Supplementation Associated With Resistance Training on Muscular Strength, Hypertrophy, and Muscle Quality in Preconditioned Older Women”. (source)
Cooke, Matthew B.; Rybalka, Emma; Stathis, Christos G.; Cribb, Paul J.; Hayes, Alan (2010). “Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage in healthy individuals”. (source)
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Tipton, K. D.; Wolfe, R. R. (2001). “Exercise , protein metabolism, and muscle growth”. (source)
Kerksick, Chad M.; Arent, Shawn; Schoenfeld, Brad J.; Stout, Jeffrey R.; Campbell, Bill; et al. (2017). “International society of sports nutrition position stand: nutrient timing”. (source)
Best Warmup Exercises You Should Do Before A Workout
These Are The Best Warmup Exercises You Should Do Before A Workout
Warmups before a workout are like foreplay before sex. While you can skip the foreplay and go for sex right away, it won’t be as pleasurable. You certainly wouldn’t want to miss out on the fun because you didn’t put in 5-10 minutes of work before a workout.
Warming up before a workout pumps blood into your muscles and lubricates your joints. This can help you lift more weights while minimizing the chances of an injury. For most people, warming up consists of a couple of arm rotations and standing toe touches.
These warmup exercises are great if you do them on waking up in the morning but they aren’t going to do much for you if your workouts consist of deadlifts and T-bar rows. Your warmups should be adjusted as per your workouts.
1. Pull-Ups – 50 Reps
Pull-ups are one of the best warmups you can do before any upper body workout. Performing pull-ups will pump blood into your upper body and get you ready for your workout. There is no fixed number of sets you need to complete these 50 reps in.
If you are comfortable performing pull-ups, complete the 50 reps in three sets. If you’re a beginner and can’t perform pull-ups, use an assisted pull-up machine if you have an access to it or use a spotter.
2. Supine Knee Cross – 20 Reps (10 Reps on Each Leg)
Your lower back is highly prone to injuries. If you have a stiff back or are sore from a previous workout, you should put in a few minutes to loosen up your lower back. The supine knee cross helps in warming up your lower back, glutes, hams, and quads.
Lie down on a mat facing the roof. Stretch out your arms and keep your shoulders pinned to the floor. Bend your right knee, move it across your body and try touching the floor without lifting your right shoulder off the ground. Repeat it for the left leg.
3. Surya Namaskar – 10 Reps
Surya Namaskar is the ultimate full body warmup exercise. You can perform this exercise before any workout. Surya Namaskar (meaning: sun salutation) is made famous by the Yoga gurus and it promotes a healthy body and mind.
Surya Namaskar is a 12-step exercise which will get you ready for your workout. Performing this exercise will work every single muscle in your body. The 12-steps make one rep, perform 10 reps of Surya Namaskar without resting in between reps.
4. Prone Chest Opener – 10 Reps (5 reps on Each Side)
Most people warm up on the bench press on their chest day. The bench press doesn’t warm up your shoulder flexors. You should be performing the prone chest opener and a set of light rotator flexors exercises using one pound dumbbells on your chest and shoulder day.
For the prone chest opener, lie facedown with your arms outstretched while keeping the arms in line with your shoulders. Lift your left arm and shift your weight to the right side. Allow your left hip to come up as you raise your left leg and sweep it over the right leg to touch the floor.
How long do your warmups last? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
2021 Women’s British Finals Pro Qualifier
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2021 Men’s British Finals Pro Qualifier
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World’s Strongest Man 2021 Day 1 Qualifier Results
A complete breakdown of the World’s Strongest Man 2021 Day 1 Qualifier
The World’s Strongest Man 2021 is underway and the competitors are attacking the events with gusto. The first day of competition featured three separate events, each that tested the mettle of the athletes.
Not every group will be competing in all three events. Some of the groups were shuffled to keep the competitors on their toes. That meant the athletes needed to be ready for anything that was thrown their way.
World’s Strongest Man 2021 Day 1 Events
Loading Medley — All groups
Squat Lift — Groups One and Three
Deadlift — Groups Two, Four, and Five
With day one of the event coming to a close, here are the results and current standings.
World’s Strongest Man 2021 Leaderboard
Rank
Name
Points
Group 1
1
Brian Shaw
8.5
2
Maxime Boudreault
8
3
Aivars Smaukstelis
5.5
4
Gavin Bilton
4
5
Travis Ortmayer
4
Group 2
1
Tom Stoltman
5
2
Mark Felix
4
3
Evan Singleton
3
4
Johnny Hansson
2
5
Trey Mitchell
1
Group 3
1
JF Caron
9
2
Mikhail Shivlyakov
7
3
Robert Oberst
5
4
Eythor Ingolfsson Melsted
5
5
Luke Richardson
1
Group 4
1
Konstantine Janashia
5
2
Terry Hollands
4
3
Jerry Pritchett
3
4
Chris van der Linde
2
5
Adam Bishop
1
Group 5
1
Kevin Faires
5
2
Luke Stoltman
4
3
Bobby Thompson
3
4
Oleksii Novikov
2
5
Ervin Toots
1
World’s Strongest Man 2021 Day 1 Qualifier Results
During the first day qualifiers, each athlete competed in two events – a loading medley and then either a squat or deadlift event depending on their group.
World’s Strongest Man has confirmed that competitors Luke Richardson and Graham Hicks have pulled out of the competition. Hicks first announced dropping out via his Instagram on June 14. Ervin Toots from Estonia replaced Hicks – who also switched qualifier group spots with Gavin Bilton. This means that Bilton moved to Group One and Toots moved to Group Five.
Loading Medley
This event required each athlete to load two 225 pound barrels and a 275 pound anvil to a platform. They then raced to complete a 825 pound frame carry. The event itself appeared to be extremely brutal with some athletes unable to finish. This included last year’s World’s Strongest Man winner Oleksii Novikov.
Group 1
Maxime Boudreault — 4 in 1:00.40
Brian Shaw — 4 in 1:05.44
Travis Ortmayer — 3 and 8.18 meters
Gavin Bilton — 3 and 1.94 meters
Aivars Smaukstelis — 3 in 0:36.38
Group 2
Tom Stoltman — 4 in 0:46.69
Mark Felix — 4 in 1:05.87
Evan Singleton — 3 and 6.10 meters
Johnny Hansson — 3 and 1.33 meters
Trey Mitchell — 3 in 0:31.40
Group 3
Robert Oberst — 3 and 11 meters
JF Caron — 3 and 10.55 meters
Mikhail Shivlyakov — 3 and 2.71 meters
Eythor Ingolfsson Melsted — 3 in 0:39.81
Luke Richardson — 3 in 0:17.99
Group 4
Konstantine Janashia — 3 and 7.44 meters
Terry Hollands — 3 and 5.31 meters
Jerry Pritchett — 3 and 1.57 meters
Chris van der Linde — 3 and 0.20 meters
Adam Bishop — 3 in 0:40.91
Group 5
Kevin Faires — 0:59.64
Luke Stoltman — 1:10.98
Bobby Thompson — 1:27.19
Oleksii Novikov — 3 and 9.30 meters
Ervin Toots — 3 and 2.93 meters
Squat Lift
In comparison the medley event, the squat lift was fairly simple. Two groups of the bunch has to lift this 700 pound squat for max reps.
Group 1
Brian Shaw — 10 reps
Aivars Smaukstelis — 10 reps
Maxime Boudreault — six reps
Gavin Bilton — five reps
Travis Ortmayer — three reps
Group 3
JF Caron — 11 reps
Mikhail Shivlyakov — 10 reps
Eythor Ingolfsson Melsted — seven reps
Robert Oberst — zero reps
Luke Richardson — Withdrew due to injury
Deadlift (Coming Soon)
The deadlift event is still underway with no results reported as of the time of this writing. This will be later updated as soon as more information becomes available. Below are the groups that are set to compete in the event.
Group 2
Mark Felix —
Johnny Hansson —
Trey Mitchell —
Evan Singleton —
Tom Stoltman —
Group 4
Adam Bishop —
Terry Hollands —
Jerry Pritchett —
Konstantine Janashia —
Chris van der Linde —
Group 5
Ervin Toots —
Kevin Faires —
Oleksii Novikov —
Luke Stoltman —
Bobby Thompson —
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.
*Photo credit:Joe Martinez / World’s Strongest Man
Kai Greene Does INSANE Chest Workout No Normal Human Can Survive
Kai Greene’s chest day workout is INSANE!
So what does Kai Greene’s chest workout look like? As one of the greatest bodybuilders to ever pick up a dumbbell, Kai Greene is not your average human being. To be honest, no pro bodybuilder is average by any means. It takes a certain insane dedication in order to transform your body the way that pro bodybuilders can. Kai Greene is no exception.
As a professional IFBB Pro bodybuilder who has won the 2016 Arnold Classic and nearly beat Phil Heath in 2013 and 2014, the “predator” has become of the greatest entertainers, coaches and influencers in the world. While many fans see the end results of preparation when their favorite bodybuilder hits the stage, what they don’t witness are all the hours of intense training and the workout routine in order to build a physique into something more than human. Kai Greene has spent a large chunk of his life lifting and building his physique. So it comes as no surprise that the average human being would be hard pressed to keep pace with the bodybuilder during his routine workout.
Few train as hard as Kai Greene
Kai Greene possesses the kind of will and determination to push through any amount of physical pain in order to improve upon his physical form. Despite not competing for over three years now, Kai Greene still trains like he’s preparing for the Olympia. It’s not the kind of training that the average person is willing to put themselves through.
So of course an average Joe has decided to take on Kai Greene’s chest day workout. Within this article, we will detail Kai Greene’s chest workout routine, diet plan and supplements.
Training
Kai Greene Chest Workout Routine
Bench Press (3 sets of 20, 15, 12 reps)
Dumbbell Fly (3 sets of 20, 15, 12 reps)
Decline Bench Press (3 sets of 20, 15, 12 reps)
Arm Pullover (3 sets of 20, 15, 12 reps)
Take a look at the video below to get a glimpse of how Kai Greene trains chest and the insane amount of effort needed to get through the session.
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Kai Greene’s Diet
Kai’s diet is pretty strict. He consumes 1.5 grams of quality protein for each pound of his body mass and 0.5gms of fats that are healthy per gram out his bodyweight. And 30 minutes before every workout he takes a pre-workout.
Meal 1: 2 slices Ezekiel bread, 4 egg whites, 2 scallions, ¼ shredded cheddar cheese
Meal 2: 2 scoops of Whey Protein Powder, 1-ounce almonds, 1 cup Almond/ Coconut Milk, 1 cup blueberries, 1 cup of water
Meal 3: 6 ounces of grilled Flank steak, ½ cucumber, 1 teaspoon olive oil, 1 ripe tomato
Meal 4: 6 ounces of boneless Chicken Breast, 2 walnuts, and craisins, 1/3 cup of quinoa
Meal 5: 5-ounces of tuna steak with7 ounces of cod, 2 medium-sized yams, 1 tablespoon butter, 2 tablespoon Parmesan Cheese, 4 stalks of Asparagus
Pre-Contest Diet RoutineThe above diet is the bulking diet that Kai Greene sticks to during the off-season. His pre-contest diet is much different where he switches to more lean proteins and utilizes a Fat Burner for his AM cardio workout.
Meal 1: 16 oz steak, 12 egg whites, quart of white rice. Quality Fat Burner Supplement
Meal 2: A pint of white rice, 2 chicken breasts, turkey burger
Meal 3: 16 oz salmon, large green salad, 6 egg whites
Meal 4: 16 oz steak with 2 sweet potatoes
Meal 5: 2 cups of oatmeal with raisins, 16 oz salmon, a cup of corn
Meal 6: Quality Meal Replacement Shake, avocado or a cup of cashews
Meal 7: 2 cups mixed vegetables, 16 oz steak
Summary
Kai Greene continues to be a contributor here at Generation Iron. His workouts, regimens and his routines continue to help those looking to perfect their physiques and maintain a balanced nutrition. Please share this article on social media if you find it useful.
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 Instagram, Twitter and Facebook to keep up with his antics.