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PNBA Bodybuilder’s Secret Supplement to Boost Testosterone and Gains: Ashwagandha
Image via Instagram @dloweflex
PNBA athlete Dillon shared the benefits of ashwagandha, including boosting testosterone and muscle growth.
Most of your gym gains will come from your workout and proper nutrition. However, certain supplements have been proven to boost strength and muscle growth, and ashwagandha is one of them. Professional Natural Bodybuilding Association (PNBA) athlete Dillon listed the many benefits supplementing with ashwagandha provides.
Dillon competes in the PNBA Men’s Physique pro division. In a social media post, Dillon says that ashwagandha can lower stress and anxiety, improve your heart health, control blood glucose levels, boost testosterone, and help you build strength and muscle.
Dillon’s full IG post below lists the benefits of ashwagandha and shows him doing cable rope tricep extensions and flexing his triceps.
What Is Ashwagandha?
Ashwagandha is an herb derived from plants in Asia and Africa. Ayurveda, Indian alternative medicine, uses this herb as a natural remedy. You can take ashwagandha as a capsule or powder. It’s been shown to relieve stress, increase energy, and boost cognitive function.
Furthermore, many gym enthusiasts and bodybuilders will take it to boost their workout performance. Studies have shown that ashwagandha effectively builds muscle and strength (1). And this study found a 14.7% increase in testosterone production after supplementing with the herb (2).
Ashwagandha Benefits
Lower stress and anxiety
Improve heart health
Control glucose
Boost testosterone
Gain strength and muscle
Other ways to boost testosterone naturally include consuming foods high in zinc and magnesium and avoiding or limiting unhealthy lifestyle factors such as drinking too much alcohol. PNBA Hall of Famer Chad Martin has a complete list on optimizing T production naturally. Testosterone is vital for maximizing your gains in the gym. So the more testosterone you have, the more muscle you’ll build.
Natural Bodybuilding and Supplementation
As a natural bodybuilder, it’s imperative to take natural supplements to gain an edge in the gym. Of course, steroids boost T production. But steroids and other performance-enhancing (PEDs) can have side effects. And PEDs are prohibited in natural bodybuilding. Therefore, natural bodybuilders only take natural products.
For example, the 2021 Natural Olympia reigning Men’s Physique Open pro champ William Long takes ashwagandha and many other natural supplements.
William Long’s Supplements
The INBA PNBA league follows the World Anti-Doping Agency (WADA) guidelines–you can view their 2022 complete list of banned substances here.
Recap
Undoubtedly, your diet and exercise regimen is the most critical components to building a fantastic physique. However, certain supplements do help with your natural bodybuilding journey. For example, ashwagandha is a natural herb that will help you boost strength, muscle growth, and testosterone levels.
Follow us on Instagram, Facebook, and Twitter for more natural bodybuilding tips!
References
Wankhede, S., Langade, D., Joshi, K., Sinha, S. R., & Bhattacharyya, S. (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 12, 43. https://doi.org/10.1186/s12970-015-0104-9
Lopresti, A. L., Drummond, P. D., & Smith, S. J. (2019). A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha ( Withania somnifera) in Aging, Overweight Males. American journal of men’s health, 13(2), 1557988319835985. https://doi.org/10.1177/1557988319835985
Nick Walker On Bodybuilding And PEDs: ‘I Don’t Think There Is Truly Anyway To Make It Better’
Nick Walker recently discussed the dangers in bodybuilding regarding PEDs.
Nick Walker has climbed to the top of bodybuilding because of his incredible size and conditioned physique. The issues of PEDs is bodybuilding is a hot topic in recent months and something that Walker knows about. He recently opened up a bit on the subject and if anything can be done.
Walker recently sat down with Greg Doucette for an interview. Doucette has been heavily active on social media, specifically his YouTube page, getting different inputs from bodybuilders on different topics around the sport. Here, the two discussed what might be done for bodybuilding to become safer for all involved.
Nick Walker on PEDs: “We’re Playing With Fire”
Nick Walker decided at the beginning of the year that he would focus his offseason prep on the Olympia. He decided not to defend his Arnold Classic or New York Pro titles, which Walker won in 2021. He finished fifth at the Olympia in October and is determined to improve his standing.
In a recent video with Doucette, Walker weighed in on the topic of PEDs.
“I feel like anything that could help at this point but at the end of the day, bodybuilding is bodybuilding. People come to see the freaks. People come to see us stand on stage and be as freaky as we can. Is it dangerous? Yes. Is there ways to make it safer? I’m sure, but at the end of the day, we’re playing with fire.”
Walker continued to discuss how athletes abuse different substances in the offseason particularly. This can go from different PEDs to food. This is how competitors are able to gain weight in the offseason and hang onto it for when it is time to cut.
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“Getting to a certain weight and then holding that weight, which is extremely unhealthy. Then, what? They come off a little while and then they got to do prep. We all know, everyone does probably a little more in prep because of how shredded you have to get.”
What Can Be Done?
In the opinion of Nick Walker, there is not much that can be done to make bodybuilding safer but he did like some ideas that have been thrown out.
“I don’t think there is truly anyway to make it better but honestly, I did like Fouad’s weight cap suggestion. Just because it would help keep everyone in the offseason in check without gaining too much weight.”
Shawn Rhoden and George Peterson suddenly passed away at the end of 2021. Cedric McMillan is the latest to pass away from heart complications. This is when different athletes began taking their health a bit more serious. This does not just include bodybuilders. Powerlifter Larry Wheels recently made it a point to get his heart checked out.
According to Walker, this is what athletes need to be doing in order to get ahead of anything.
“The only thing we can really do is individually, get our daily blood work checked, our daily EKGs, Echos, Calcium Scores, however often you feel you need. That’s really it. I mean, in my opinion, it all comes down to you.”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The Mike O’Hearn Show: Biggest Differences Between Training Tactics In The 80s Vs Today
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Episode 1: Mike O’Hearn talks about the evolution of bodybuilding training and nutrition tactics from the 1980s to the 2020s.
Welcome to The Mike O’Hearn Show. Our brand new digital series and podcast hosted by Mike O’Hearn. With a focus on all things bodybuilding, fitness, and strength training – O’Hearn brings unique insight into trending topics in the industry due to his near ageless fitness career over 4 decades. Which is why for our episode premiere, Mike O’Hearn breaks down the evolution of training and nutrition strategies over the past 40 years. How do we train today vs the 80s? Let’s jump into it.
Technology and science is rapidly changing. It’s hard to believe that it was only 15 years ago before iPhones existed. Before we could connect to infinite information in the palm of our hand at any moment. That same kind of rapid change is constantly happening in the fitness space as well. If you were to compare the diet and training tactics of fitness masters in the 1980s – they would vary in many ways versus today.
While the core functionality of training will always be the same – the details have largely shifted. And it hasn’t stopped. What the fitness world looks like in another 40 years will likely have many shifts compared to today. Mike O’Hearn has been dedicated to strength training, bodybuilding, and fitness since his teen years. And he’s still going strong today without slowing down. This makes him the perfect person to provide insight into the evolution of fitness over these past few decades.
Gym Training – Working Smarter Not Harder
So what is one of the biggest differences in training tactics today vs the 1980s? Mike O’Hearn believes it comes down to how hard we train in the gym. Now this might sound misleading. O’Hearn doesn’t believe in secret tips to skip ahead of the line. But what he does believe in is the old adage, “Work smart, not hard.”
At one point in this week’s episode, Mike O’Hearn says that the goal of the gym is to gain as much benefits with as little work possible. What he means by this is to not overtrain. In the 1980s, more was always seen as better. The hardcore lifting mentality was to push your body so far that it forces growth. While it’s important to push past your perceived limits – recovery is also vital.
Mike O’Hearn understands this and believes more people today understand this than they did 40 years ago. O’Hearn notes that many bodybuilders use to push their bodies so hard that they would degrade from the pressure. While this still led to some truly amazing physiques, it also led to shorter careers laden with injuries down the road.
Mike O’Hearn learned early to not push so hard that he would be physically burnt out and broken by middle age. He looked at pro legends like Lee Haney for inspiration on how to train smart rather than too hard. Due to this, O’Hearn is still able to maintain a fantastic physique and train with full energy 40 years later.
“We understand the best rep range today better than we did back then.”
– Mike O’Hearn
It’s the little details that have improved over time with science in fitness. We understand how to better optimize training without breaking our bodies. We understand the importance of rest much better. We also understand how nutrition affects our bodies and our training methods more than we did 40 years ago. Which brings us to our next topic.
How Nutrition and Macros Perception Has Changed
We see the world of nutrition and diets much more differently than we did 40 years ago. Mike O’Hearn points out that the importance of dietary fats in a bodybuilding or fitness diet has taken a 180 vs yesteryear. In the past, dietary fat was seen as the enemy. It’s right there in the word “fat.” No one wants to be fat – so we should consume less of it.
But in reality dietary fat (especially from lean healthy sources) is vital toward maintaining a powerful physique and a healthy life. On top of this, we have grown to understand how much carbohydrates contribute to gaining fat on our bodies. In fact, the distrust of carbs has gone too far – at least in Mike O’Hearn’s opinion.
In 2022, carbs have a bad rap. They are seen as unnecessary. Carbs provide our bodies with energy – but beyond that can be seen as largely unnecessary. So modern dietitians and fitness gurus believe in low carb diets that bring in other sources of energy for our bodies. This helps with staying lean and avoiding unnecessary weight gain.
However, Mike O’Hearn thinks that the massive trend of low-carb diets has swung too far in the other direction. O’Hearn swears by carbs and still keeps them largely in his daily diet. He finds them necessary for longevity and building a healthy bodybuilding physique.
O’Hearn thinks that social media has played a slight part in the negative perception against carbs. Social media has created a world where fitness icons need to be lean 24/7. They need to post pictures of their shredded physique throughout the entire year. This denies people a period to focus on bulking and growth. O’Hearn finds this especially damaging for young aspiring fitness lovers.
During the teen years and early 20s, athletes should experiment with pushing their muscle mass as far as they can go. But if most people feel the need to stay lean 24/7 due to social media – this puts them in a constant state of deficit. That denies them a whole world that may open up if they allow themselves to put on more pounds and get to know their bodies muscle mass limits more.
Wrap Up
Mike O’Hearn likes to look ahead. He was talking about lower rep ranges and working smarter back in his younger years before many believed in that gym mantra. He believes that his views on carbs and other diet trends will eventually be popular in another 10 or 20 years. His longevity in fitness proves he is often on point. Science and technology will always continue to evolve. O’Hearn encourages all to try and stay ahead of the curve.
You can watch Mike O’Hearn’s full comments in our premiere episode of The Mike O’Hearn Show above. Make sure to stop by every Friday for more new episodes as we launch them each week.
Branch Warren “Still Grinding” Building A Shredded Physique In Retirement
Generation Iron alum Branch Warren continues to work hard in the gym and is looking the part.
Branch Warren rose near the top of bodybuilding during the 2010s because of his physique but also commitment to the sport. That is something that has not changed since he retired from competition. Warren recently showed off another physique update where he is looking as shredded as ever.
Warren was able to qualify for the Olympia many times over the course of his career but did not capture a title. In 2009, Warren came as close as possible entering the Olympia in his best shape. He finished at the runner-up to Jay Cutler that year and the loss was not east to deal with. He is a two-time champion at the Arnold Classic (2011, 2012).
In 2015, Warren decided to retire from bodybuilding but this did not mean that he was going to stop training — quite the opposite. He is still extremely active in the gym and makes sure to keep his physique in top shape.
Branch Warren Physique Update
Branch Warren was a featured character in the original Generation Iron film where a wider platform was provided to showcase his training and lifestyle in the sport of bodybuilding. Now, it is clear that he has maintained such a lifestyle off the stage at 47 years old.
“Still grinding!! This is throwing it back to last week in San Diego”
Branch Warren showed off his lower half in this specific physique update. Because of his dedication to bodybuilding to this day, there was some rumblings of a potential comeback in 2021. Warren made it clear that he will not officially return to the stage but he will train like he is.
The Masters Olympia is preparing to return in 2023. This has opened the door for many competitors to come back and perform in a different way. This is a show that was present from 1994-2003, with Dexter Jackson as the last champion of the show. It will be interesting to see if Warren considers this an option when the time comes.
Branch Warren has been busy in retirement with different projects, including his beef jerky company Wicked Cutz Jerky. Regardless of his future plans, it is clear that Warren has kept himself in championship shape.
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For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
2022 Toronto Pro Supershow Preview: Can Mohamed Shaaban Secure The Title?
Here is a closer look at the upcoming Toronto Pro Supershow!
The 2022 Toronto Pro Supershow is scheduled to take place in Toronto, Ontario on Sunday. This is a chance for competitors in 10 divisions to qualify for the Olympia. There will be seven athletes in Men’s Open looking to take home the title in this show.
Once again, Men’s Open will highlight the event. This is an event with a star-studded list of former champions, including Ronnie Coleman and Milos Sarcev. Joel Thomas was crowned champion last year but is not scheduled to defend his title on Sunday.
Below, you can find the full list of competitors along with a breakdown of the top athletes in Men’s Open.
2022 Toronto Pro Supershow: Men’s Open
Slavoj Bednar
Dorian Haywood
Theo Leguerrier
Andrea Muzi
Joe Seeman
Mohamed Shaaban
Mariusz Tomczuk
Mohamed Shaaban
Shaaban will be back on stage after finishing as the runner-up to Charles Griffin during the California State Pro. He was dealing with an injury during the beginning of the year but has since returned to competition. During the 2021 Olympia, Shaaban placed 10th and was unhappy with his performance. After his performance in San Diego, it is fair to say that Shaaban is the favorite to win in Toronto. If he shows up with the same conditioning, he will be difficult to beat.
Joe Seeman
Seeman is the lone competitor from Canada to compete on Sunday. He finished third in this show last year and has a chance to make another impact in 2022. Seeman added two sixth-place finishes at the Legion Sports Fest and Arnold Classic UK. When looking at this roster, Seeman has a chance to make some noise and finish near the top.
Dorian Haywood
Haywood remains active on stage. He competed in five shows last year and was present during the Indy Pro this year, where he finished sixth. He was fourth in both the Indy Pro and New York Pro in 2021. The field in Toronto will not be as deep which means Haywood could have his sights set on a strong showing.
Andrea Muzi
Muzi is entering his fifth year as a professional and is looking to win his first. He finished third at the 2019 Puerto Rico Pro, which is the best of his career. He also finished fifth at this show last year. Muzi was on stage in California last week and finished fourth. He will enter as a dark-horse competitor in Toronto with a chance to sneak ahead of some other competitors if he shows up in his best shape.
2022 Toronto Pro Supershow: All Divisions
212 Bodybuilding
Murat Gonal
Hossein Kalateh
Junho Kim
Kentaro Kuramochi
Classic Physique
Eric Abelon
Corey Amey
Aaron Aramini
Tyler Johnson
Hyoung Joo Kwon
Luis Sosa Murueta
Rob Van Sant
Kellen Wilson
Men’s Physique
Francisco de la Cruz
Reuben Glass
Brett Jackson Jr.
Mehdi Kabbadj
Clarence Lau
Daniel Leone
Michael Norwood Jr.
Vilius Palionis
Chevy Phillips
Sharif Reed
Lamar McNeal Smith
Women’s Bodybuilding
Michelle Brent
Gisela Nunes Chan
Michelle Jin
Lisa Kudrey
Women’s Physique
Sarah Bow
Marysel Cruz
Eleonora Dobrinina
Jazmine Lira Flores
Alethia Legall-Gabriel
Marianne Von Gierke
Ji Hye Lee
Emilija Martic
Sanna Nupponen
Mini O’Brien
Renee Reefschlager
Nadia Vandal
Fitness
Abby Bolton
Danielle DaCosta
Giorgia Foroni
Corina Harkelroad
Stephanie Jones
Figure
Melissa Cech
Yelena Larina
Hanwool Park
Larisa Penaloza
Valerie Ratelle
Danielle Rose
Mandy Urner
Bikini
Lilian Lopez Alonso
Juliane Andrade
Cassandra De La Rosa
Sarah Devore
Marie-Eve Duchesneau
Eli Fernandez
Ashley Kaltwasser
Ha Yeun Kim
Yeoni Lee
Adair Libbrecht
Bola Seo
Karen Wall
Jodie Jean Yunker
Laura Ziv
Wellness
Emily Azzarello
Daniela Deiana
Normarie Fonseca
Kassandra Gillis
Celeste Morales
Angela White
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Super Capsimax Is Released!
Yesterday we launched our new Super Capsimax. The most POTENT Capsimax on Earth. And by that, I mean no other Capsimax product contains this much of the active ingredient.
Why It MattersCapsimax, in my opinion, is THE best “fat burner” on the market. If you want a magic pill (even though there is no such thing), Capsimax is going to be the closest. Yea, I know there are drugs out there and ephedrine, but I”m talking LEGAL & SAFE. The research and proof are on the books; this product will HELP you lose body fat. And the funny thing is that most supplement companies that formulate “fat loss” supplement use capsaicinoids in their formulas. The only problem is they can’t afford to use the correct dosage because their profit margins will get crushed.
My Super Capsimax has over 6 mg of capsaicinoids! Far more than any other supplement.
Enjoy!
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College Bodybuilding Competitions in the US and Europe
Colleges give a great opportunity to upcoming bodybuilders to lay a foundation for a successful career. These institutions of higher learning usually organize both internal and external bodybuilding competitions for their students. We have prepared for you a list of bodybuilding competitions in the U.S. and Europe. These should help you choose the best school that will nurture your bodybuilding ambitions and a conducive environment to build a strong fitness foundation. Please note that some of these institutions do not allow participants from outside the school but you can always book yourself a spot by enrolling for one of their courses.
Read: What Are the Stages of Topical Steroids Withdrawal?
This competition was launched in 2014 and attracted quite a huge number of participants. Although it was named Mr. University, there were only two categories for female participants. It is also the first major college fitness competition in the UK. All participants needed to do is sign up and register for the event. The main categories include:
Men’s Physique
Men’s Athletic
Women’s Bikini
Women’s Athletic
AoC organized this competition to give college students a chance to showcase their toned physique. The organizers of the event have come up with 8 exercises, each designed to test a specific part of the body. AoC partnered with app developers such as Archon to design the exercises, and using a specific algorithm ensure specific fitness objectives are met. It also asked colleges to encourage their students to participate in the competition. Those interested in taking part could access demonstrative videos for the exercises from Archon. Finally, they can register for the competition at AoC’s official website.
FTCC organizes fitness competitions for it’s students, the latest one being The March Madness Trojan Fit Fitness Competition. Like most college competitions, FTCC sets specific fitness objectives for the competition and uses a set of exercises to achieve them. Their events are open to the entire university community including workers. The last competition comprised of seven events participants participated in.
The college organizes an annual weightlifting competition that attracts both experienced and amateur weight lifters. Scores are calculated by considering the absolute total and pound per pound total. The contest gives participants a chance to test their strength and endurance. Apart from the competition’s judges, there is also an outside judge who certifies each attempt. No score is awarded for any attempt that does not meet the required criteria and participants are given a warm up period starting from 1 p.m. The event’s overall winner is given a prize and other additional benefits. Other prizes include a CRS Intramural Champion T-shirt, awarded to participants with the highest overall and relative score.
Read: Urinary Incontinence and Bladder Health in Women over 40 Years Old
Hocking college has been holding a weightlifting competition for the past 20 years. The contest is open to all participants including those outside the college. However, outsiders have to pay an entry fee of $20 while Hocking students, alumni, and co-workers pay $15. The organizers have put a couple of restrictions for the contest including no:
Bench shirts
Squat suits
Gloves
Strappons, among others
Although it is not technically a bodybuilding competition, the girls get to take part in various fitness programs that promote their well-being. The competition has several categories, including baby cup, vault, senior cup, junior cup, among others. It is held annually but only students from the college can take part in it.
Douglas college organizes an annual fitness contest where participants from various fields can take part. A 100km journey through biking, running, or walking is the most notable part of the competition. However, bodybuilding has also been given a slot; powerlifting and other workouts have been considered. Participants who are not able to deliver their application manually can do so through Strava app. Winners in different categories will get a Polar A300 Fitness and Activity Tracker, Douglas College Royals Swag.
However, the competition is only open to students and employees of Douglas College.
More than 800 students take part in the fitness challenge organized by the University of Scranton. The annual 4-week fitness challenge also serves as a motivating platform for participants. Both pros and amateurs can join the challenge. Participants are required to platform at least 150 minutes of exercise a week to earn a T-shirt. Importantly, those who will to take part in the contest can submit a weekly log of the activities they have done.
Odessa college calls on participants to take part in their fitness challenge where they will exercise 30 minutes daily for 30 days. This contest is to anyone that is interested in taking care of their health. Importantly, the organizers have a lot of goodies for winners in each category. A grand prize is awarded to the overall winner; an 8-day, 7-night cruise on the Royal Caribbean’s Liberty of the seas to different destinations including cozumel, Cayman Islands, Mexico, Falmouth, Jamaica.
EIL fitness challenge is an annual fitness event meant for college students with a passion for fitness, including bodybuilding. The competition has various events, but fitness is usually the first event of the competition. Importantly, organizers of the event aim to cover approximately 1200 km in 14 days. There are plenty of prizes to be won in various categories, so make a point of booking your sport as early as possible.
Colleges are the breeding ground for professional athletes, especially bodybuilders. Winning or merely participating in a college competition is the first step towards becoming a force to be reckoned with in this line of passion. The competitive environment gives you the exposure needed to propel you further so as to achieve more than you initially though. Be reminded that these contests also attract experienced bodybuilders and other fitness enthusiasts; you will get an opportunity to drink from their cup of experience. By making an appearance puts you in a better position to launch a successful fitness career without the hassle of relying on a trainer or training partner. Whatsteroids wishes you well as you begin your fitness career.
Related Article: Legendary Lifting Partners You Need to Know
Hafthor Bjornsson Lost 13Lbs Since Eddie Hall Fight, Shares Lean Physique and Current Mindset
Hafthor Bjornsson is looking extra lean after his fight with Eddie Hall.
Hafthor Bjornsson recently shared an update of his lean physique, stating that he’s lost 13 pounds since the Eddie Hall bout. Bjornson is looking way more drawn in than he did for the boxing match yet still possesses quality muscle.
It’s the incredible case of the vanishing mountain, as Hafthor Bjornsson continues to lose weight after his boxing match with Eddie Hall. The 2018 World Strongest Man won his grudge match against Hall by unanimous decision this past March. But since then, Bjornsson hasn’t been training near as much as he usually does. This lack of training has resulted in Bjornson losing approximately 13 pounds.
The 2018 World Strongest Man wasn’t shy about sharing his struggles online. In a recent post to a social media Hafthor Bjornsson touched on his weight loss while revealing a very lean physique. While he isn’t considerably downsized, you can tell there’s a noticeable difference in Bjornsson’s physical frame. Still muscular and powerful, Bjornsson does look a bit more drawn in.
Looking Lean
Body weight 146kg. Haven’t been 100% with my diet or training lately. I’m human like everyone else and I’m going through a period in my life where I’m not 100% focused or dedicated all the time. It’s weird because for the last 10+ years of my life I’ve been super focused and driven because I’ve always had a goal to strive towards. Being in the unknown now has my motivation lacking a bit. If you are lacking motivation at this moment, know that it’s normal and we all go through that.
The life of a professional athlete or any competitive athlete for that matter, can be quite complicated. After succeeding in his bout with Eddie Hall, you would think that Hafthor Bjornsson would be over the moon. While he certainly seems pleased with his victory over his longtime foe, Bjornsson could be suffering from post-competition depression. Of course this is only speculation.
Often times when combat sports athletes compete whether they win or lose, they can suffer from a short period of lack. This can also be true of other high-level athletes. You set your mind to a goal, and you accomplish that goal. Yet now that the mission is over, you have nothing else to focus on. You spent your time preparing for this one moment where you face off against another skilled opponent looking to do you harm. And in a way it leaves you longing.
While no one can say for certain that this is what Hafthor Bjornsson is going through currently, it does make one wonder.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Natural Olympia Bikini Angels Champ Arely Ayala Reduces Calories 50% During the Bodybuilding Season
Natural Olympia Bikini Angel champ Arely Ayala cuts her calories in half during the bodybuilding season.
During the off-season, bodybuilders use that time to build muscle in a caloric surplus. However, in-season, they’ll cut their calories back to a caloric deficit to focus on losing body fat. Professional Natural Bodybuilding Association (PNBA) athlete Arely Ayala gives insight into what that shift in calories during the bodybuilding season looks like for natural athletes.
Arely Ayala competes in the Bikini Angels and Bikini Divas International Natural Bodybuilding (INBA)/PNBA leagues. She was the Bikini Angels category champion and placed second in Bikini Divas at 2021 Natural Olympia. And she’s the first international athlete to sign a multi-media contract with Generation Iron, Iron Man Magazine, and the INBA PNBA.
The Generation Iron team received some insight into her workout and nutrition plan when we asked her some questions for her athlete profile. Arely Ayala shared that the calories she consumes during the season are half of what she consumes during the offseason. Ayala stated:
“Out of season, my caloric intake is high to grow muscle, always respecting my macronutrients – protein, carbohydrates, and fat – and i eat all vegetables and fruits and enough water. and i reduce my caloric intake by 50% or more during the season and increase my physical activity.”
Arely Ayala still eats healthy foods during the INBA PNBA natural bodybuilding season; however, she eats twice as much to focus on building muscle.
Bodybuilding Offseason Vs. In-season Calories
Bodybuilders will load up on calories during the offseason since this is the period where they have enough time to build muscle. Some athletes’ foods stay the same, while others are more flexible with what they eat during the offseason. However, their nutrition targets are entirely different.
Arely Ayala isn’t the only athlete to share how low their calories can go when prepping for shows. For example, PNBA natural bodybuilder Ben Howard disclosed the ill side effects of cutting your calories low during contest prep. Howard mentioned many negative health consequences of extreme dietings, such as sleep disturbance and only getting a couple of hours of sleep a night.
That’s why multi-media athlete and Natural Olympia champ Brandon Liro says it’s imperative to give your body a break from cutting and allow it to go into a caloric surplus to rebalance your hormones. Moreover, the first-ever Natural Olympia champ, John Hansen, says that eating a lot of calories is paramount to getting big.
Natural Bodybuilding
Natural bodybuilders must rely on a well-structured nutrition strategy during in-season and off-season since they can’t take any performance-enhancing drugs (PEDs). PEDs such as steroids will allow athletes more wiggle room to cheat on their diets and still make extraordinary gains. But, of course, they have harmful effects on your body.
PEDs is why many bodybuilders have opted to compete in the INBA PNBA league, making competition safe and just. The INBA PNBA league has a strict policy on drug use. For example, last year’s Natural Olympia Women’s Bodybuilding champ Jill Kolivoski failed a drug test. As a result, she was stripped of her title and prize money and banned from competing.
Follow us on Instagram, Facebook, and Twitter for more workout and nutrition insight from INBA PNBA athletes!
Derek Lunsford Breaks Down A Full Day Of Eating During Offseason
Derek Lunsford recently took viewers through his six meals over the course of a day.
Derek Lunsford stole the show during the 2022 Pittsburgh Pro. The reigning 212 Olympia champion made an appearance as a guest poser and displayed incredible size and conditioning. This immediately sparked the question on whether or not he will make the jump to Men’s Open. As of now, he remains in 212 and is preparing to defend his title.
Lunsford took to YouTube to share a full day of eating during his offseason. He was able to reach the pinnacle of 212 last year after competing for many years. Lunsford made his Olympia debut in 2017 before finishing second to Flex Lewis in 2018. Now, he will look to make it two in a row in December.
Lunsford was able to take advantage of his posing appearance in Pittsburgh. After a great showing, Lunsford sparked conversation and looked massive in his recent YouTube video as well. Checkout the full day of eating from the reining 212 champion below.
Derek Lunsford Full Day Of Eating
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Meal 1
Derek Lunsford made it clear that his goal is to hit 50 grams or protein and 75 grams of carbs in his meals. For the first meal of the day, Lunsford focused on egg whites and steak with some potatoes. This was followed by his supplements. Lunsford mixed in Evolog and Evovite following his meal to prevent nausea. He likes to take these multiple times per day, along with a probiotic.
200 grams egg whites
Mushrooms
Steak
Potatoes
Meal 2
With his second meal, Lunsford mixed some shredded chicken and rice together. This was along with buffalo sauce and light ranch. He explained that during prep he would not usually add sauces but this is still the offseason.
8 ounces shredded chicken
8 ounces white rice
“To me, if it tastes good, I want to eat more of it. So, if I’m dieting, and I’m hungry, even after I eat a meal, then I want to make it taste not bland but not as good as it could be, so that way I’m not craving it every day.”
Meal 3
This is the final leg of the cycle that Lunsford likes to follow — two solid food meals and a shake. In this particular shake, Lunsford mixed chocolate Evogen and cream of rice. He added some almond milk but would typically use water. This is usually a big post-workout shake for Lunsford.
Evogen chocolate protein
Cream of rice
Meal 4
After a nap, Derek Lunsford continued with more solid food. This time, it was back to chicken and white rice. Lunsford continues on the trend of 50 grams of protein and 60 grams of carbs. During this part of the video, the 212 champ admits that he does indulge in a cheat meal every now and then.
8 ounces ground chicken
8-9 ounces white rice
“Today, I’m not training, I’m resting. So, I’ll eat five meals for sure and late tonight I’ll eat a sixth meal. I do have cheat meals sometimes, like twice a week I’m having cheat meals. Last night, we had sushi, typically, I’ll have either Sushi or burgers or Persian food, something like that.”
Meal 5
Instead of chicken, meal five for Lunsford consists of steak and white rice. The switch to steak is important by Lunsford. He believes that red meat should be consumed at least once a day for many reasons.
8 ounces steak
8 ounces white rice
“Steak and rice, it’s a staple. I think you need to eat at least one red meat meal a day in the off-season, maybe two. I wouldn’t eat too too much but one to two meals a day is good. You’ll probably notice your strength goes up, volume will increase.”
Meal 6
Finally, Derek Lunsford finishes his day with another shake. This one consists of almond milk and two scoops of Evogen Isoject.
Evogen Isoject
Almond milk
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