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The Facts of Vitamin B12: How to Get B12 on a Plant Based Diet
How to get B12 on a plant based diet
The one issue people on a plant based diet face is the lack of B12 from their food, in today’s society B12 is naturally found in animal products, such as meat, fish, eggs, chicken, and milk and is generally not present in plant foods.
But a new recent study has found that since 2004 9.7 Million Americans have turned to a plant based diet, that is a 300% increase and is equivalent to 3% of the US population.
But this trend is also prevalent in other countries as according to the Vegan Society, and based on a 2018 study, there are now approximately 600,000 vegans in the UK. So how are all these people obtaining their B12?
First, let’s break things down.
Plant based breakdown:
According to the Cambridge dictionary plant based is a diet ‘consisting or made entirely of plants or mainly of plants’
The diet can consist of fruit, vegetables, plants, seeds, nuts, grains and it refrains from including any animal products or by products, this includes the exclusion of all forms of dairy, eggs and even honey.
Veganism refers to a person who is plant based but they also do not wear or use and form of animal products which includes products tested on animals also
B12 breakdown:
B12 is a nutrient that plays an essential role in the production and formation of your red blood cells and DNA, as well as the proper functioning of your nervous system, If sufficient B12 is not absorbed in the digestive system, it can sometimes lead to a condition called pernicious anaemia, which is a form of megaloblastic anemia (which can make people tired and weak).
So the lack of B12 can affect the quality of red blood cells being produced, leading to reduced overall function and could lead to long term nerve damage.
B12 origins:
There is a misconception that B12 comes from eating animals, well that may be the case for humans, but B12 is actually a bacteria based, and it is synthesized by bacteria and is typically found in dirt and soil Before our drinking water and fruits started to become fortified, we used to obtain all of our B12 from the bacteria in dirt. And this is exactly how the animals you eat obtain their B12.
How much B12 do you need:
The National Institute of Health (NIH) recommends a daily dosage of 2.4 micrograms per day for ages 14 years and older, and 2.6 micrograms for pregnant and breastfeeding females, But according to renowned plant based advocate and critical care physician Dr Milton Mills MD states that 1 micro gram a day of B12 is sufficient.
Plant based B12 Sources:
Fortified Cereal
Cereal isn’t usually known for being healthy but consuming cereal fortified with B12 can actually help increase our B12 levels.
In one study, volunteers were given one cup of cereal (240ml) of fortified cereal, which contained 4.8 micro grams of B12 each day for a span of 14 weeks, they concluded that ‘in this relatively healthy group of volunteers, consumption of 1 cup fortified breakfast cereal daily significantly increased B vitamin.
Nutritional Yeast
B12 is not naturally prevalent in nutritional yeast so please check labeling accordingly but 2 tablespoons (16 grams) of fortified nutritional yeast provide can 7.8 micrograms of vitamin B12. That IS 130% of the RDI. One study added nutritional yeast to the diets of raw-food vegans and found it increased vitamin B12 blood levels and helped reduce blood markers of vitamin B12 deficiency.
Non Dairy Milk
Soy milk can actually increase your recommended daily intake (RDI), as one cup (240 ml) of milk contains 2.6 mcg of vitamin B12, this increases your intake by 45 percent.
Marmite
Oddly enough and you either love it or hate it but this spread is jam packed with vitamin B12 A 4g serving will give you 0.6 micrograms of B12 It is essential to read the labels on all of these foods, as some may not be fortified with vitamin B12.
Other sources
B12 also can be used in the form of a daily spray tablets, capsules with injections also readily available.
Potential new source:
Recent Breakthrough In 2018, scientists at the University of Kent, led by Professor Martin Warren, ‘has proved that common garden cress can indeed take up cobalamin’ (also known as B12) By fortifying the cress’ growth medium with B12, they found that the vitamin went up through the stems and ended up in the leaves. Before this discovery it was thought that plants did and could not produce B12.
And researchers at Parabel, Say They Have Discovered Vitamin B12 In Water Lentils.
The US-based producer of plant protein ingredients, say their duckweed (water lentils), which are similar to water lilies, has approximately 750 percent of the RDV of vitamin B12.
These breakthroughs could signal new plant based B12 sources being readily available, thus giving those deficient in B12 more options.
Conclusion:
Whether you are vegan or not, B12 deficiency is not rare and is very common. as research from 2008 conducted by the Harvard School of Public Health (HSPH), Tufts University, stated that 40% of the US population is deficient in vitamin B12.
Dr. David Rosenblatt, co author on a study from 2012, published in the journal Nature Genetics, stated that they ‘found that a second transport protein was involved in the uptake of the vitamin into the cells, thus providing evidence of another cause of hereditary vitamin B12 deficiency.
“It is also the first description of a new genetic disease associated with how vitamin B12 is handled by the body.”
If this gene, if not functioning properly, then it would affect the upkeep of the B12 transportation process and lead to deficiency.
Adults over the age of 50 are typically advised to take supplemental B12 as their absorption levels diminish (due to a drop in acid production in the stomach), and even for the meat eaters who are younger in age, the B12 in meat is actually bound to animal protein thus making it difficult to absorb, so an alternative source easier to absorb may be better suited.
So lacking B12 is not just a plant based and vegan problem but is also a problem for meat eaters alike, so whatever your dietary needs may be supplementing B12 would seem to be beneficial for all
References:
https://www.ncbi.nlm.nih.gov/pubmed/11146329
https://www.ncbi.nlm.nih.gov/pubmed/15113718https://www.preventionofdisease.org/milton-mills
https://www.nap.edu/read/6015/chapter/1#iihttps://academic.oup.com/ajcn/article-abstract/48/3/852/4716470?redirectedFrom=PDFhttps://www.doctorklaper.com/b12
https://www.health.harvard.edu/vitamins-and-supplements/getting-enough-vitamin-b12
https://www.sciencedirect.com/science/article/pii/S1756464612000941https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/
https://www.choosemyplate.gov/https://www.nature.com/articles/1602387
https://www.kent.ac.uk/news/science/17966/university-scientists-make-vitamin-b12-breakthrough
https://www.google.com/amp/s/amp.theguardian.com/business/2018/nov/01/third-of-britonshave-stopped-or-reduced-meat-eating-vegan-vegetarian-report
https://www.plantbasednews.org/post/uk-vegan-population-will-skyrocket-by-327-by-2020-claims-poll
https://academic.oup.com/ajcn/article/71/2/514/4729184
https://stichtingb12tekort.nl/wetenschap/stichting-b12-tekort-artikelen/english/misconceptions-about-a-b12-deficiency/
https://www.sciencedaily.com/releases/2008/09/080908135942.htm
https://medicalxpress.com/news/2012-08-vitamin-b12-deficiency-tracking-genetic.html
https://www.emaxhealth.com/13955/vitamin-d-deficiency-and-genetic-link
https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/https://www.vegansociety.com/resources/nutrition-and-health/nutrients/vitamin-b12/what-every-vegan-should-know-about-vitamin-b12
https://veganhealth.org/vitamin-b12/ https://www.peacefuldumpling.com/vitamin-b12-eat-your-dirt https://player.fm/series/this-is-bananas/ep-11-the-truth-on-carbs-meat-dairy-omega-3-vitamin-b12
https://nutritiondata.self.com/facts/legumes-and-legume-products/10342/2
https://www.mountsinai.org/health-library/diseases-conditions/vitamin-b12-deficiency-anemia
https://veganhealth.org/homocysteine-and-mild-b12-deficiency-in-vegans/
https://veganhealth.org/vitamin-b12/
https://veganhealth.org/vitamin-b12-vegan-sources/
https://www.google.com/amp/s/www.plantbasednews.org/.amp/lifestyle/-scientists-discover-vitamin-b12-water-lentils
https://www.foodnavigator.com/Article/2020/01/17/Duckweed-grower-hails-potentially-game-changing-B12-discovery
What Can The Strongest Testosterone Booster Do For Me?
The strongest testosterone booster can go a long way in efforts to see real results.
Low testosterone can be debilitating. It’s not secret. For those of us looking to capitalize on energy, muscle growth, and the other necessary functions that testosterone can provide, we need to have our levels be as optimal as possible. Anything less and we start to feel it.
While there are certain foods you can eat that will help increase those testosterone levels, looking to supplements has long been thought as an effective way to see the best gains possible. Supplements are just that; supplemental. What you will find with supplements are they can work in tandem with a good diet, well-structured training routine, and healthy lifestyle to deliver results in a safe and effective way.
When it comes to those testosterone levels, enter testosterone boosters. Designed with ingredients to increase testosterone production, enhance libido, deliver energy, and a host of others, you will find these supplements may help get you to where you want to be. The strongest testosterone booster is something to not take for granted for what it can do to your overall health and performance.
Let’s take a closer look into testosterone boosters and see what makes these supplements so great. For some, they work really well, and for others, a potential other approach is necessary. But with the strongest testosterone booster working for you, the choices to see real results are possible.
Why Use A Testosterone Booster
Using a testosterone booster is important for those who want to increase testosterone levels. There are other forms of treatment that can increase your levels, but supplement companies have begun to use premium ingredients in efforts to give you a natural and effective way of raising those levels. Using one allows you see results and also capitalize on the supplement market.
Related: A Deep Dive Into Testosterone Booster Ingredients For Optimal Health
Quick Recap Of Benefits
Some of the benefits of using testosterone boosters include:
More testosterone production
Better sex drive
Body composition changes
More muscle growth
Stronger bone density
Increased energy
Improved cognitive function
It is important that more research into these above benefits are done, but there are some good resources that further explain these above (1,2,3,4).
What The Strongest Testosterone Booster Can Do
The strongest testosterone booster out there has the ability to offer the above benefits so you see effective results. Now, we understand that this can be subjective. One supplement that works for one athlete may not work for another. And that can continue on. But there are certain companies that produce better products that are proven to see better results, at least in the eyes of consumers. In an unregulated market, it is still important to remember that using supplements is a personal choice and one that should be well-researched before hand.
However, once you find a strong testosterone booster, you will be able to fully understand why people gravitate towards these supplements. As bodybuilders and men looking to keep our testosterone levels as high as possible, we want that strong supplement working for us. There is no point in using some run of the mill product if it is only going to hurt our gains in the long run.
What To Look For
When diving into the strongest testosterone booster, there are a couple of things to really look for:
Quality of Ingredients
The overall quality of ingredients is first and foremost because you want natural ingredients to positively impact your health and effective ingredients to actually see results. Looking into the actual ingredients individually is smart as well, so you actually see what they can do. Many of the ingredients can have conflicting opinions around them so you diving in and doing your own research will give you a better conclusion.
Related: Do Testosterone Boosters Really Work? A Guide On T-Booster Supplements
Reputation of the Brand
Reputation is everything in the supplement game and as we said before, in an unregulated market, you cannot settle for anything that seems average. Talk to other people you know and see what they use and make an educated decision from there. If a product is more on the expensive side, that doesn’t always mean it is a reputable brand, however, it is a good sign that they are doing something right.
This brings us to price. These kinds of supplements are expensive. That’s just the truth. You need to be price conscious, but also know that a little investment into something effective is worth more than going to just some average so-so product. Be sure to look at the price and price per serving to accurately know how much you are going to spend.
Featured Testosterone Booster
In a world where there are so many testosterone boosters, we wanted to share a product that can really improve your gains so you see the best results possible. We’ve done the research with our list of the Best Testosterone Boosters and wanted to make sure that you get only the top choices on your final list.
Testo Lab Pro
Testo Lab Pro is an ultramodern test booster making this a strong option. Great for improving masculine vitality and muscle mass, this is a great natural option.
Testo Lab Pro boasts an “ultramodern” upgrade to the testosterone-boosting blend typical of most natural booster pills making this one of the strongest natural test booster options to improve masculine vitality and muscle mass. Testo Lab Pro is allergen-free, gluten-free, non-GMO, and free of all synthetic additives, making this a great choice for those who have allergies or other sensitivities to chemicals. Testo Lab Pro is a great testosterone booster for those looking towards an effective supplement to see results.
Price: $69.00
Check out our list of the Best Testosterone Boosters for more great T boosting products!
Wrap Up
The strongest testosterone booster may seem hard to come by but it isn’t totally impossible to see great gains. Knowing what to look for and how best to tell those premium products apart from those average ones is important as you look to improve your goals. Testosterone matters and you don’t want to feel like you are settling for anything less than. When it come to your health and performance, only have those top choices in mind and you will put yourself in the best spot possible.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Travison, Thomas G.; Morley, John E.; Araujo, Andre B.; O’Donnell, Amy B.; McKinlay, John B. (2006). “The Relationship between Libido and Testosterone Levels in Aging Men”. (source)
Corona, G.; Giagulli, V. A.; Maseroli, E.; Vignozzi, L.; et al. (2016). “Testosterone supplementation and body composition: results from a meta-analysis of observational studies”. (source)
Griggs, R.; et al. (1989). “Effect of testosterone on muscle mass and muscle protein synthesis”. (source)
Beauchet, O. (2006). “Testosterone and cognitive function: current clinical evidence of a relationship”. (source)
2022 New York Pro Results
Blessing Awodibu wins the 2022 New York Pro!
The 2022 New York Pro was next up on the schedule this season. Aside from the Olympia and Arnold classic, the New York Pro might be the biggest show over the course of the year. There were nine divisions fighting for titles on Saturday at the Marriott at Glenpointe in Teaneck, NJ. In the end, it was Blessing Awodibu highlighting the show with a victory in Men’s Open.
Awodibu came into the show as the favorite after winning the Indy Pro just last week. This was his return to the stage and now, he was looking for redemption at the NY Pro, where he finished sixth in 2021. There was a late shakeup as Indy Pro runner-up Charles Griffen decided to pull out of the event on Friday.
Sadik Hadzovic also returned to the stage in New Jersey after his Men’s Physique victory in Men’s Physique. Despite already holding a ticket to the Olympia, Hadzovic wanted to prove that he is ready for the biggest stage. Lauralie Chapados was victorious in Bikini while Neil Currey won Classic Physique.
The full results from the show have been announced. There were a total of nine divisions present during the New York Pro. Checkout the full breakdown from each event along with the official scorecards from the night.
2022 New York Pro: All Division Winners
Men’s Open: Blessing Awodibu
Classic Physique: Neil Currey
Men’s Physique: Kyron Holden
Men’s 212: Noel Adame
Women’s Bodybuilding: Donna Salib
Women’s Physique: Natalia Abraham Coelho
Bikini: Lauralie Chapados
Figure: Jossie Nathali Alarcon Becerra
Wellness: Sunny Andrews
2022 New York Pro Breakdown
Men’s Open
First Place – Blessing Awodibu
Second Place – Andrea Presti
Third Place – Maxx Charles
Fourth Place – Theo Leguerrier
Fifth Place – Justin Rodriguez
Men’s Physique
First Place – Kyron Holden
Second Place – Alexander Toplyn
Third Place – Sadik Hadzovic
Fourth Place – Jeremiah Maxey
Fifth Place – Ramses Rams
Classic Physique
First Place – Neil Currey
Second Place – Alexander Westermeier
Third Place – Camilo Diaz
Fourth Place – Ruben Stouth
Fifth Place – Dancovea Anderson
Men’s 212
First Place – Noel Adame
Second Place – Sung Yeop Jang
Third Place – Abdullah Alsaif
Fourth Place – Derik Olsan
Fifth Place – Enmanuel Rodriguez
Women’s Bodybuilding
First Place – Donna Salib
Second Place – Stephanie Flesher
Third Place – Michelle Jin
Fourth Place – Keisha Oliver
Fifth Place – Saqweta Barrino
Women’s Physique
First Place – Natalia Abraham Coelho
Second Place – Ji Hye Lee
Third Place – Alex Hall
Fourth Place – Amanda Peles
Fifth Place – Orlandina Balin
Bikini
First Place – Lauralie Chapados
Second Place – Elisa Pecini
Third Place – Janet Layug
Fourth Place – India Paulino
Fifth Place – Erin Stern
Figure
First Place – Jossie Nathali Alarcon Becerra
Second Place – Tereza Linhartova
Third Place – Ericka M. Morgan
Fourth Place – Courtney Jacobs
Fifth Place – Yelena Larina
Wellness
First Place – Sunny Andrews
Second Place – Kassandra Gillis
Third Place – Jasmine Payne
Fourth Place – Judian Winston
Fifth Place – Rafaelle Zen
Official Score Cards
Coming soon!
Generation Iron wishes to congratulate all the great athletes who earned a win at the IFBB New York Pro 2022. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
2022 New York Pro Scorecards
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2022 Optimum Classic Scorecards
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Jay Cutler Believes ‘People Need To Stop’ Discussing A Return For Phil Heath: “He’s Not Coming Back”
Jay Cutler recent discussed the idea of Phil Heath returning to the stage.
Jay Cutler continues to be vocal about all things bodybuilding — including steroid use, history, and now the potential return of Phil Heath. Fans have been hoping that Heath makes his way back to the stage but to this point, it seems unlikely. Cutler agrees with that notion and believes people need to stop discussing it.
Cutler burst onto the scene in the early 2000s and reached the pinnacle of the sport in 2006. He was able to end Ronnie Coleman’s streak of eight consecutive Olympia victories with one of his own. Cutler won four of five Olympia titles beginning in 2006. In 2011, Cutler was taken down by Heath and this began a stretch of seven straight victories.
There have been talks of Heath coming back to the stage in hopes of reaching 10 Olympia victories. He continues to show a shredded physique in the gym, giving fans some hope of a return. On a recent episode of Cutler Cast, Milos Sarcev joined Cutler for a conversation.
Jay Cutler on Phil Heath: “He’s Not Coming Back”
Jay Cutler was a fan of Phil Heath from the moment he burst onto the scene. Heath caught his eye early and he knew he would be a champion.
“when you saw Phil Heath in 2005 or 2006 when he won the USA, did you say, ‘this guy is going to be Mr. Olympia.’ I called McGuff and I said, ‘this guy is going to win Olympia’, McGuff was like ‘okay’. I told Chris Aceto that same thing and he said ‘no shot Phil Heath will win Mr. Olympia,’” Cutler said.
Cutler was right as Heath went onto win the competition seven times. At 42 years old, he remains in what looks like championship shape but Cutler believes that he is now making a return.
“Like Phil Heath, he’s not coming back. Phil is in a good place. People just need to stop.”
In all sports, there are discussions on how different players would perform in a certain era. There are many that believe Babe Ruth would not be able to play in today’s MLB or LeBron James would not fare well in the 80s and 90s. Bodybuilding is no different.
Jay Cutler recently discussed the topic of how he would perform against six-time Olympia champ Dorian Yates.
“It’s like comparing me to Dorian, or how would I have done against Dorian Yates. You know when they post the pictures up, they say, ‘oh what would he have done against this guy or that guy’, I stood next to Ronnie Coleman bro. There’s nobody harder to stand next to than Ronnie Coleman in my opinion.”
This is all speculation from Jay Cutler as he does not have a definite answer on the future of Phil Heath. What we do know is that Cutler does not like to discuss hypotheticals about different bodybuilders and their status against one another.
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PNBA Bodybuilder Marc Cheatham Dropped 40 Pounds Without Cutting Carbs
Image via Instagram @ambitious_mac
Some bodybuilders have great success carb cycling to lose weight. However, it’s not for everyone. You can still lose weight and body fat and enjoy plentiful carbs. For example, Professional Natural Bodybuilding Association (PNBA) athlete Marc Cheatham said he was able to drop 40 pounds without cutting out carbs.
Marc Cheatham was a competitive 2021 Natural Olympia athlete and has signed a multi-media contract with Generation Iron, International Natural Bodybuilding Association (INBA)/PNBA, and Iron Man Magazine. Marc Cheatham released a statement concerning his transformation on February 7, 2022, on Instagram (IG). Cheatham said:
“The only competition is the old version of yourself. The guy on the left was lazy, moody, didn’t workout, ate gushers and pop tarts everyday and I was 40lbs heavier than I ever been. I was hiding behind my shirts wearing black all day cuz it made me look slimmer. Then I got tired of feeling that way! Got back focused on my food!”
Marc Cheatham says he didn’t have to do anything extreme to lose 40 pounds. He still ate carbs and enjoyed the food. Cheatham claims the nutrition targets he hit – calories, protein, fat, and carbs – played the most prominent role in his weight loss achievement. Cheatham stated:
“I’ve mastered how to eat to lose body fat! It’s really a simple process you don’t have to do any extreme things. You don’t have to cut out carbs or eat plain ass food all day. You just need to know your numbers and focus on hitting them everyday. When you put your focus on your food and get that in order first you will see great results 100% of the time.”
You can see Marc Cheatham’s complete transformation below on Instagram.
Importance of Carbs
Even though Marc Cheatham ate carbs during his 40 pounds weight loss journey, he admitted he wasn’t stuffing his face with Gushers and Pop-Tarts every day anymore. Although as Cheatham professed, it was hitting personal nutrition targets that got the job done, not what he ate.
Losing weight and dropping body fat comes down to calories in vs. calories out. As long as you burn more body fat than you consume, you’ll drop weight and fat. You can eat whatever you want to lose weight if you’re hitting your nutrition numbers.
However, to maximize your body composition, you’ll also need to eat enough protein since protein is imperative for building muscle. Moreover, carbs are vital for your workouts. Carbs are your body’s primary energy source and give your muscle glycogen stores. So you’ll need carbs to feel energized and to maximize muscle growth.
Natural Bodybuilding
INBA/PNBA natural bodybuilders have the best training and nutrition strategies to build the most elite natural physiques on the planet since they can’t rely on drugs. For example, the first-ever Natural Olympia champion, John Hansen, discovered that training a muscle group only once a week with heavy weight in the 6-8 rep range worked the best. Anymore volume leads to overtraining for him.
Follow Generation Iron on Instagram, Facebook, and Twitter for more INBA PNBA news!
Larry Wheels Talks Experiences On Trenbolone: ‘It’s A Life Living Hell’
Larry Wheels explains how Trenbolone is by far the worst steroid he has taken.
Larry Wheels has built a reputation as an elite powerlifter with a massive following. Over the course of his career, Wheels has dabbled with many PEDs and this is something he has recently opened up about more and more. This continued in a recent interview as the powerlifter went over his steroid use and explained how Trenbolone was the worst experience.
Wheels has gained 3.3 million followers on Instagram. He is known for his incredible feats of strength and shredded physique. From powerlifting, Wheels has also taken on arm wrestling and is nearing a return to strongman. Wheels has not taken part in bodybuilding but the recent string of deaths in the sport has opened the eyes of all close to it.
Shawn Rhoden passed away suddenly last year and this hit the bodybuilding world hard. George Peterson and Cedric McMillan also passed away due to heart complications and this shocked the community. Because of this, Wheels decided to get checked out by a doctor because of his steroid use over the last decade. At 27 years old, Wheels revealed that his heart is healthy and where it needs to be.
The conversation continued as Larry Wheels discussed how Trenbolone is the worst steroid that he has been on.
READ MORE: Larry Wheels Shares Update On Here Health After ‘Abusing PEDs For 10 Years Straight’
Larry Wheels On Trenbolone: “It’s A Nightmare To Deal With”
Many steroids come with side effects and these include mood swings, acne, and insomnia. These go along with the other long-term effects that athletes have. For Wheels, he did not have many side effects on substances but admitted that Trenbolone was “a living hell.”
“I tried to get rid of the bare minimum, but this Tren has just…besides the advantages, all of the other side effects they bring like mood swings, the insomnia, the acne. It’s just a nightmare to deal with. Is it even worth the small extra strength gain it will give you over something like a D-Bol or T-Bol or Deconate. Is it even worth it but it’s just a nightmare to deal with,” Wheels explained.
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Wheels revealed recently that he had been using steroids for about 10 years now. This is when he began seeing differences in his physique and strength. After seeing what is happening in the sport of bodybuilding, he decided to check on his health and reflect on the last decade.
“I’ve been on PEDs for ten years straight right. The worst of them has definitely been Tren. I mean, all other PEDs my mental health is okay, I’m not paranoid or I’m not irritable or overly aggressive. So, it’s just that one, it’s just Tren. It’s a life living hell. I haven’t used it in a while for that reason, or orals for that matter.”
READ MORE: Bodybuilders Are Dying: An Investigation Into Modern Bodybuilding, Health, & PED Use
Larry Wheels Plans To Cut Back
Larry Wheels went into how steroid cycles are different than they were before. After 10 years of using, Wheels has decided to dial it back a bit to keep his health priorities first.
“We don’t really know what the long-term effect of abusing drugscan really be. We see guys like Arnold, and other bodybuilders back in the day, still okay today. But they were not using the same drugs that we were using today.”
“When these bodybuilders are passing away, a lot of them I’ve met personally, shook hands with. It’s just like surreal, they’re so young. Thirty, forty years old. They’re leaving behind children and wives, and it’s just really sad.”
Larry Wheels continues to prepare for the 2022 Middle East’s Strongest Man competition and has put up some more eye-popping numbers in the gym. Just because he plans to cut back on certain cycles does not mean that he is not going to be lifting. Wheels is at a point in his career where he has built enough strength to compete.
Now, the 27-year-old powerlifter will focus on his health moving forward.
“When you’re young, everyone tells you, ‘oh you’re young, don’t worry about it, you’re supposed to be healthy’ but you’re totally right on the same page. I’m going to be thirty soon. I need to dial things back. I want to have kids soon. I don’t want to be 35-40 trying to have kids. I don’t even know if I’m fertile or not, I have to deal with that as well and figure that out. Life hits you, you know. It comes fast.”
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Petar Klancir and Charles Griffen Out of 2022 New York Pro
Petar Klancir and Charles Griffen out of the 2022 New York Pro?!
It appears that bodybuilding standouts Petar Klancir and Charles Griffin are out of the New York Pro. The two top bodybuilders had a great chance at placing in the top five at the 2022 show. Unfortunately it appears that both men will be missing the competition and it will be all the show will be all the lesser for it.
Petar Klancir
It appears that Petar Klancir won’t be at the 2022 New York Pro due to visa reasons. This is unfortunate but not the worst thing in the world. After all, Klancir could have missed the show due to injury. Rather than it being a terrible turn of events, it can be looked at as a minor delay that sees Klancir getting even more improved for the California Pro show.
I wish good luck to my team @mauro_sassi_team_stones at Ney York Pro this weekend. I know guys how much effort and sacrifice you put into the preparations, now is your time! ?
Unfortunately I am still waiting for an answer for the visa so I doubt I will arrive on time. Good luck and hope to see you in San Diego. ?
The French bodybuilder has always impressed, but this delay could prove to be a boon. More than likely Petar Klancir will be even more improved for the California show.
Charles Griffen
For Charles Griffen his reasons for missing the NY Pro is a bit different. While Klancir missed the show due to a visa issue, Griffen is skipping the show for personal reasons. Those reasons is that Griffen wants to give himself a rest.
Going so hard in the paint. Next stop @musclecontest Cal Pro. I decided to give my body a rest and not do NY Pro this weekend. Myself and @mattjansen8 knew this was the best route for us to be our best and to better than we were last weekend.
It makes sense when you think about it. Charles Griffen came second in the Indy Pro after all. Griffen possibly wants to give himself the best chance at winning the show.
This also means Petar Klancir and Charles Griffen will face off at the California Pro. Who do you think will out duel the other?
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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.
Chris Bumstead & Iain Valliere Put Together A Huge Quad Workout
Iain Valliere continues to prepare for the Vancouver Pro and Chris Bumstead decided to join in.
Chris Bumstead was recently joined by his brother-in-law Iain Valliere for a quad workout to build incredible size in the legs. The two got together at the Revive Gym in Stuart, FL for the session.
Bumstead has been spending time in Florida as he prepares for yet another Olympia competition. He has been at the top of Classic Physique for years now. Bumstead is the reigning three-time Classic Physique Olympia champion and will be the favorite to win yet another title.
For Valliere, he is preparing to make his 2022 debut at the Vancouver Pro. The 2021 season was a busy one for Valliere. He won the Texas Pro and Tampa Pro in back-to-back weekend before the Arnold Classic, where he finished second to Nick Walker. Valliere then competed at the Olympia and ended in seventh place.
At this point, both competitors are making sure that all body parts are in top shape and ready to hit the stage. Below, you can find a full breakdown of the quad workout from Chris Bumstead and Iain Valliere.
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Chris Bumstead & Iain Valliere Quad Workout
Adductors Machine – 3 sets of 15-20
Leg Extension Machine – 4 sets of 15-20
Hack Squats – 4 sets of 12-20
Leg Press Machine – 3 sets of 8-12
Sissy Squat – 1 set to failure
Calf Raise Machine – 2 sets of 10-15, drop set to failure
Beginning Exercises
This workout consisted of six exercises and seemed to be broken down in three parts. The beginning exercises acted as a warmup in a way for Bumstead and Valliere. It began with the adductor machine, where the two were able to bang out 15-20 light reps to get going.
The quad portion began with leg extensions. This is one of the best movements to isolate the quad muscle. The duo was able to load up the machine with seven plates toward the end hitting 15-20 reps.
“For anyone wondering why I’ve been doing this one too. I find this one is just the easiest for me to get the most amount of deflection with the least amount of strain to my back and my ankles,” Valliere said.
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Hard-Hitting Quads
The second potion is where Chris Bumstead and Iain Valliere took on the hard-hitting exercises to target quads. They plan to hit hamstrings later in the week but focused on the front of the leg here.
“9 weeks out Van Pro, going back to Canada to for his first Pro show. He’s peeled, he’s strong, all that good shit. I’m fat, weak and all that other good shit. We are going to hammer some legs. This is purely a quad day. Hamstrings later on in the week,” Bumstead said.
The hack squat machine was next. This is one of the best exercises to perform if you want to build some tru size in the quads. Bumstead began by putting seven plates on the machine and performing 12 reps. Valliere was next and reached 20 reps.
The duo then performed three sets on the leg press machine. Bumstead performed to failure and completed eight reps. Valliere was able to get to 12. They continued on to finish the workout with exercises to failure.
Sets To Failure
The failure portion began with sissy squats, which the duo performed just one set of.
At the very end, there’s a quad push because it’s quad day. Just to strategize using the fancy equipment…When I was pushing, I feel like they were opening up, I’m getting deeper. I can keep my knees in front of me,” Bumstead said.
Finally, Chris Bumstead and Iain Valliere took on the calf raise machine. Calves are one of the most important body parts to train but often get overlooked. It is important that bodybuilders put the necessary time into them.
“I’m trying to suck my waist in and hold in right there, and just do calf raises like that, just to build the tight waist. Sometimes I forget, that’s why I wear a belt so I can keep my waist tight on everything because the belt makes you think about everything,” Bumstead said.
Iain Valliere is prepared to make his 2022 debut at the Vancouver Pro. Chris Bumstead is in the bulking portion of his Olympia prep, looking for his fourth consecutive title. The duo seems to be right where they want to as we creep into late May.
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