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Arely Ayala Is the First International Natural Bodybuilder to Sign a Multi-media Contract
Mexico’s Natural Olympia Bikini Angels champion Arely Ayala is the first international natural bodybuilder to sign a multi-media contract with Generation Iron, INBA PNBA, and Iron Man Magazine.
Reigning Mexico’s Natual Olympia 2021 Bikini Angels champion, Arely Ayala, has become the first international natural bodybuilder to sign a multi-media contract with Generation Iron, International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA), and Iron Man Magazine. Arely Ayala received a silver medal in the Bikini Divas category at the 2021 Natural Olympia. The INBA PNBA released a statement on social media expressing their appreciation. The INBA PNBA stated:
“Congratulations @arelyayala.hc of @inba_mexico The 1st International Athlete to sign a Multi-Media Contract with the
@inbapnbaglobal_official
@generationiron
@ironmanmagazine
Well deserved @arelyayala.hc
INBA PNBA Elite Natural Athletes will be recognized globally on authoritative platforms and as ICONS of the Natural Bodybuilding Industry.
@inbapnbaglobal_official Global Leaders in Natural Bodybuilding continue to create opportunity and outlets to “Serve The Elite Natural Athlete”
Arely Ayala voiced her gratitude, stating:
“Hi everyone, today is a very special day that I want to share with you. I have been selected to sign a multi-media contract with PNBA, Generation Iron, and Iron Man Magazine. This is a great opportunity for me and all the international athletes. I want to thank all the Kukos family – Denny, Denise, Dianne – and Mexico for trusting in me from the beginning. Let’s do it! Viva Mexico!”
Below is an IG clip of INBA PNBA’s complete statement and Arely Ayala signing the contract.
https://www.instagram.com/reel/CafzP6Wl0qr/?utm_source=ig_web_copy_link
Multi-media Contract Benefits
Signing a contract with these three companies comes with its benefits. You’ll have to be an INBA PNBA athlete in good standing with the league to be eligible for signing. Each natural athlete should be seeking professional growth and abide by the World Anti-Doping Agency (WADA) guidelines. Competitors bound in the contract can expect to receive more spotlight. They’ll get promotions, brand building (digital media write-ups, social media posts, photoshoots), special guest appearances, posing, and seminar sessions. Also, athletes will receive Iron Man Magazine nutrition ads and endorsements.
According to the INBA PNBA, the contract is:
“An opportunity for a natural bodybuilding athlete to acquire renown and recognition in the sport of natural bodybuilding, exploiting association’s promotional campaign via the Iron Man Magazine, news and events, and the Generation Iron platform.”
Arely Ayala and Natural Bodybuilding
Arely Ayala started competing in bodybuilding in 2018 at Mr. Sonora, where she won the rookie fitness bikini championship. She collected her pro card in 2019 at the international event in California.
When Arely Ayala isn’t competing, she’s a health coach, teacher, and earning a doctorate in educational administration.
Arely Ayala competes in the Bikini Angels and Bikini Divas divisions. Although these divisions sound similar, they have some distinct differences. Bikini Divas scoring focuses more on muscularity and definition. However, contenders in the Bikini Angels category aren’t judged entirely on their body – personality and confidence are essential factors in the judging process.
Generation Iron congratulates Arely Ayala for signing her multi-media contract! We wish you good luck in the upcoming 2022 season!
Follow us on Instagram, Facebook, and Twitter for the latest INBA PNBA news!
Get Ripped in 2022 with this 12-Week Easy-to-Follow Diet & Training Program
Getting in better shape is usually one of the top three New Years’ resolutions for most people. This does not only apply to people who have never stepped foot inside a gym. Even lifters who have been working out for several years aim to put on a few extra pounds of muscle mass or trim down their body fat percentage every year.
Contrary to what anyone might tell you, having a fitness-related New Years’ resolution is not wishful thinking. It is, in fact, one of the best things you can do before starting a new year.
Why is that, you ask?
According to studies, being physically active has been shown to have many health benefits, both psychological and physiological. It can also help you live longer.
Expectation Setting Before Starting a Transformation Program
To be honest, it is unfair to label people as quitters who give up working out only a few weeks after joining a gym. Most of these individuals end up quitting because they do not know what to expect in the first place.
Their failure should actually be attributed to people who initiated them in the fitness lifestyle or the trainers who could not guide them in their journey.
If you do not know what to expect while starting a training program, do not worry. We have you covered. Here is what to expect when you first join a gym:
1. It is Going To Take Time
Although transforming your physique is not as hard as some people make it out to be, it surely will test your mettle. Body transformation is a long and slow process, and you should not even consider getting a gym membership if you are giving yourself anything less than six months.
But isn’t this a 12-week transformation guide?
Yes, it is. Give that chest a rest!
Although we are giving you a 12-week program, you better not expect to turn into Captain America in these three months. We believe in keeping it real here.
To see meaningful progress, you should repeat the regimen for another 12-weeks. Even then, you should not expect to look like Steve Rogers after he came out of the Vita-Ray machine.
After six months, you will start seeing your body getting into shape. At this point, you will need to switch to an intermediate training program to take your gains to the next level.
Next Read: This Is How Your Training Should Change as You Get Advanced
2. You Are Not a Lone Wolf
There is no shortage of fitness noobs who think they have mastered the game after watching a few YouTube videos. Body transformation is a complex subject.
What has worked for a YouTuber or an Instagram fitness model might not work for you. If you want to make the most of your time in the gym, you will need a personalized transformation program.
Guessing that you are a newbie, and a humble one at that, you should take the help of a professional with a proven track record to devise your training, nutrition, and recovery program. It might cost you a little upfront, but it will pay dividends in the long run.
3. Do Not Trust Your Training Buddy
If you have joined a gym along with a buddy, you are at higher odds of giving up on your transformation compared to individuals who start alone.
Confused? Let us explain.
Beginners who start their transformation journey with a buddy usually end up becoming codependent. This relationship usually translates into one person skipping a workout because the other was too busy to hit the gym on a particular day.
Over time, these missed workouts add up and are equivalent to taking one step forward and two steps back. If you are a beginner, it is better to draw intrinsic motivation and join a gym alone as compared to joining with a friend.
Related: 5 Tips For A Weight Room Beginner
4. Working Out is Only Half the Game
Many newbie lifters pat themselves on the back after every workout as they drive to a friendly neighborhood McDonald’s for a rewarding meal.
A transformation takes much more than running 20 minutes on a treadmill or curling dumbbells for a few reps. To carve your dream physique you need to watch what you eat and follow an effective recovery program. It is called a fitness lifestyle for a reason.
5. Use Supplements
Most beginners make the mistake of staying away from sports supplements for the first few months as they think these supps are only meant for pros. On the other hand, some suspecting noobs shun supplements altogether because they think they can harm their kidneys.
Not only are bodybuilding supplements (from reputed brands) safe, but they can help shorten your transformation curve. There are supplements on the market that can improve the quality of your workouts, keep you energized intra workouts, and then fasten up your recovery process.
Here are the supplements we recommend:
12-Week Beginner Diet Program
Until you replenish your muscles with the right fuel, you should not expect to see the desired results. Your daily macronutrient (carbs, protein, and fat) needs will depend on your current weight and transformation goal.
As a beginner, you do not need to change your diet every week. You need to give your muscles enough time to make the most of the nutrients you are feeding them. By switching your meals too often, you end up leaving gains on the table.
12-Week Beginner Diet Plan
You will be eating six small meals throughout the day. This will ensure you are maintaining a high metabolism rate which will help you burn calories all day long.
The 12-week diet plan to get you shredded:
Monday
Meal 1
Oatmeal: 1 cup
Apple: 1 large
Egg white: 7 large
Multivitamins: 1 serving
Fish oil: 1 serving
Meal 2
Cottage cheese: 1 serving
Brown rice: 1 cup
Meal 3
Tuna: 1 sandwich
Meal 4
Chicken breast: 250 gms
Brown rice: 1 serving
Olive oil: 1 tbsp
Meal 5
Potato: 1 medium baked
Steak: 150 gms
Brocolli: 1 cup
Meal 6
Egg white: 3 large
Protein shake
Also Read: 10 Gym Terms Every Beginner Needs To Know
12-Week Beginner Training Program
The 12-week beginner training plan will introduce you to a range of gym equipment and functional exercises. In this program, you will work towards improving your muscle mass, conditioning, endurance, and stamina.
In the first six weeks, you will be performing full-body circuit workouts. During the second half of the program, you will switch to upper and lower body splits with increased intensity.
Other than weight training, you will also be doing cardio throughout the 12 weeks. For the first six weeks, you will be doing a 30-minute LIIT (low-intensity interval training) cardio post-workout. From weeks 7-12, you will be performing a 10-15 minute HIIT (high-intensity interval training) cardio session post-workout.
Must Read: Dear Beginner, Please Stop Making These 10 Fatal Mistakes
Training Principles For Optimal Results
To get the most out of your training, you should be following these training principles:
1. Focus on Your Form
Most beginner lifters make the mistake of chasing heavier weights while starting out. In your initial days, you should focus on perfecting your form. Learn how to perform the exercises correctly, and the weights will come.
2. Mind-Muscle Connection
If your goal is to build muscle mass, lifting weight for the sake of it is not going to cut it. Bodybuilding and weightlifting are two different sports. For optimal muscle fiber stimulation, you should focus on contracting your muscles with every rep. Remember: Bodybuilders are primarily pump-chasers. If you do not get a muscle-ripping pump during your workout, you are doing something wrong.
Check Out: 10 Myths Most Fitness Beginners Believe
3. Visualization
This technique was popularized by Arnold Schwarzenegger. As soon as the Governator entered a gym, he started visualizing what he wanted his muscles to look like. He used the rest time between sets to pose and visualize his dream physique.
“Every crunch, every chin-up, every curl, every squat, every rep brought me closer to my vision of becoming Mr. Universe, the greatest bodybuilder of all time.” – Arnold Schwarzenegger
Must Read: Arnold Schwarzenegger Quotes to Keep You Motivated
4. Progressive Overload
To avoid hitting a plateau, you need to ensure you are progressively overloading your muscles. Since this is a beginner’s training program, you do not need to push yourself too hard. Try to lift a little heavier every week or perform a couple more reps with the same weight to keep challenging your muscles.
12-Week Beginner Workout Regimen
This beginner training program will introduce you to a variety of exercises performed with a barbell, dumbbells, cables, and machines. The 12-week workout includes:
Week 1-6: Total Body Circuit
The first six weeks will help you get accustomed to resistance training and are designed to ease you into your gym life.
Monday: Workout
Tuesday: Rest
Wednesday: Workout
Thursday: Rest
Friday: Workout
Saturday: Rest
Sunday: Rest
Week 1-3:
For the first three weeks of the program, you will be performing each exercise for one set of 15 reps. Make sure you are maintaining high intensity throughout your workout. Do not rest for more than 60-90 seconds between sets.
Lying Leg Curl: 1 set of 15 reps
Leg Press: 1 set of 15 reps
Leg Extension: 1 set of 15 reps
Flat Bench Press: 1 set of 15 reps
Dumbbell Press: 1 set of 15 reps
Dumbbell Shrug: 1 set of 15 reps
Tricep Pushdown: 1 set of 15 reps
Barbell Curl: 1 set of 15 reps
Back Extension: 1 set of 15 reps
Standing Calf Raise: 1 set of 15 reps
Barbell Wrist Curl: 1 set of 15 reps
Crunch: 1 set of 15 reps
Low-Intensity Treadmill: 30-minutes
Week 4-6:
For the second phase of the first six weeks, you will be using slightly heavier weights and be performing two sets of every exercise.
Leg Press: 2 sets of 12 reps
Leg Extension: 2 sets of 12 reps
Bent-Over Barbell Row: 2 sets of 12 reps
Incline Bench Press: 2 sets of 12 reps
Dumbbell Press: 2 sets of 12 reps
Barbell Shrug: 2 sets of 12 reps
Rope Tricep Pushdown: 2 sets of 12 reps
Dumbbell Curl: 2 sets of 12 reps
Back Extension: 2 sets of 12 reps
Standing Calf Raise: 2 sets of 12 reps
Barbell Wrist Curl: 2 sets of 12 reps
Crunch: 2 sets of 12 reps
Low-Intensity Treadmill: 30-minutes
Next Read: 5 Tips for Finding Yourself a Workout Partner
Week 7-12: Upper/Lower Body Split With Increased Intensity
In weeks 7-12, you will be splitting your training days into upper and lower body workouts. You will also be pushing harder in the final installment and lifting heavier than you did in the first six weeks.
Week A:
Monday: Workout 1
Tuesday: Rest
Wednesday: Workout 2
Thursday: Rest
Friday: Workout 1
Saturday: Rest
Sunday: Rest
Week B:
Monday: Workout 2
Tuesday: Rest
Wednesday: Workout 1
Thursday: Rest
Friday: Workout 2
Saturday: Rest
Sunday: Rest
In the first week, you will be training your upper body twice, while on alternating weeks, you will be training your lower body twice a week.
Workout 1: Upper Body
Decline Bench Dumbbell Press: 2 sets of 10-12 reps
Cable Fly: 1 set of 10-12 reps
Single-Arm Dumbbell Row: 2 sets of 10-12 reps
Seated Cable Row: 1 set of 10-12 reps
Seated Dumbbell Press: 2 sets of 10-12 reps
Dumbbell Lateral Raise: 1 set of 10-12 reps
Dumbbell Shrug: 2 sets of 10-12 reps
Tricep Pushdown: 2 sets of 10-12 reps
Barbell Curl: 2 sets of 10-12 reps
Barbell Wrist Curl: 2 sets of 10-12 reps
HIIT Treadmill: 10-15 minutes
Workout 2: Lower Body
Smith Machine Squat: 1 set of 8-12 reps
Leg Extension: 1 set of 10-12 reps
Lying Leg Curl: 1 set of 10-12 reps
Back Extension: 1 set of 20-30 reps
Standing Calf Raise: 1 set of 12-15 reps
Crunch: 2 sets of 15-40 reps
Reverse Crunch: 2 sets of 15-30 reps
HIIT Treadmill: 10-15 minutes
Next Read: 7 Reasons Why You Can’t Build Muscle
Conclusion
While getting a gym membership is easy, sticking to a transformation program requires determination and unwavering commitment. Although the first few months of a transformation program might get you no visible results, you will see exponential growth in the months that follow.
If you wish to carve the physique of your dreams, we encourage you to think long-term. As someone once said, “People overestimate what can be done in one year, and underestimate what can be done in ten.”
What is your current and goal weight? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Drop Sets & Supersets: The Perfect Plateau Busters For Gains
Both drop sets and supersets are two key techniques for breaking through plateaus.
Let us know if this sounds familiar and then we’ll tell you if you need drop sets and supersets. You’re kicking your ass at the gym day after day trying to make a better body for yourself. You put in the work, you push hard, but you suddenly stop making progress. You’re stuck. You’ve hit a plateau.
A training plateau can be one of the most frustrating aspects of bodybuilding. You feel like you lost control. No matter what you do, you aren’t seeing the change that you so desperately desire. You keep working hard, keeping grinding, stick to that rigid schedule but just can’t seem to make it happen. What do you do?
Well, we have two methods that can help you bust through that plateau and start giving you those awesome gains again: drop sets and supersets. We’re sure you’ve heard of these techniques before. They aren’t mind blowing new tricks, but they are an important part of a bodybuilder’s arsenal when you find yourself stuck. Knowing how to perform these and when to perform these, plus knowing just what they can do for your gains will make all the difference in the world.
Let’s talk drop sets and supersets and explain what these two techniques can bring to your workouts and those plateau bursting goals. With the right approach to your training and maximizing the best for your gains, you will better see those training wants and needs for the best results.
What Is A Training Plateau?
A training plateau is when your training stalls out and there isn’t much progress. When we work out, our muscles get used to those exercises over time, so eventually they start to anticipate what’s coming and growth starts to stall out (1). This can be devastating for our gains and will only hurt us in the long run.
If you aren’t one to want to change up your routine totally, although you need to eventually, there are ways to sort of cheat the system that can really burst through plateaus so you see those gains you want most. Here is where drop sets and supersets come into play and these will work wonders for you as you look to break plateaus and increase muscle growth and overall gains.
Drop Sets & Supersets For Busting Through
It’s time to talk drop sets and supersets. As two of the most effective ways to burst through a training plateau, these will work wonders when added to your routine for the best gains and overall results.
Drop Sets
So, let’s say you can’t seem to move up in weight anymore. You push and push but always seem to hit failure within a work set. What do you do? Drop sets are a great way to keep stressing your muscles and increasing your strength so you continue to push and push past that plateau (2).
Drop sets are a technique where you drop weight after you reach failure during a particular exercise and continue to add reps to the workout. For example, let’s say you hit failure with dumbbell shoulder presses at 10 reps. Drop some weight and then do 10 more reps. Then after that, drop a few more pounds and do another 10 reps. What this does is keeps the muscle working, but since it was to failure, you need to drop weight so you can actually lift the weight.
This way, even if you hit your limit, you can keep pushing further and further until even the slightest amount of weight is killing you. And by doing this, you can continue to push yourself without sacrificing form, keeping your workout safe and allowing you to continue to grow even when all hope seems lost.
There is no specific or magic number to drop when you perform this technique. The key is to be able to drop enough weight so you can complete another set to the point of almost failure. By constantly pushing yourself, constantly stressing your muscles, and hopefully constantly breaking past that plateau you will see better results so come training and competition time, you will tackle any and all of those wants and needs.
Supersets
Does your workout consist of a traditional body part training split? Are you starting to hit that wall? Then maybe it’s time to start incorporating supersets into your routine. A superset consists of pairing two movements that normally work opposing muscles (deadlifts and squats for example) and the point is to complete one set of each exercise one after the other without rest to create one “superset.”
Supersets are nothing new and anyone familiar with hardcore exercising should already know what it is. But maybe you aren’t including them in your workout. If you’re stuck, maybe you should reconsider. Supersets are great at getting a pump, when your muscle tissue becomes so filled with blood that your muscles literally look like they are about to explode. All bodybuilders want to gain that pump and a superset is the perfect way to get it. You can also save time in your workout because you are limiting rest and allowing yourself to just plow right through any workout (3).
A superset will get every last bit out of your muscles in a workout. It will take you to new levels and hopefully push you past the limits that have been preventing you from making progress in the gym so you see the best results possible.
Wrap Up
When it comes to your training and performance, drop sets and supersets are exactly what you need to see the best gains possible. By working to eliminate any muscle confusion, and take down those dreaded training plateaus, these two approaches to training are perfect for seeing the best gains possible. You work hard inside and out of the gym and should be rewarded for all that hard work. Place drop sets and supersets into your routine today and see how these can transform your results.
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
Frontiers (2016). “Overcome strength-training plateau with accentuated eccentric loading”. (source)
Schoenfeld, B.; et al. (2018). “Can Drop Set Training Enhance Muscle Growth?”. (source)
Weakley, J.; et al. (2017). “The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses”. (source)
Arnold Classic Moments: Rich Gaspari & The First Ever Arnold Classic Victory
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The moment Rich Gaspari won the first ever Arnold Classic.
ARNOLD CLASSIC MOMENTS – is a special video series commemorating the 30 year anniversary of one of the biggest bodybuilding competitions in the world. Legendary bodybuilders tell their personal moments in the Arnold Classic and share the oral history of what makes this specific competition rise above the rest – making a lasting impression for years to come. Each new moment airs every Thursday.
Rich Gaspari is a legendary name for many reasons. He landed in second place multiple years in the Mr. Olympia and is considered one of the top uncrowned champions in that competition. He started Gaspari Nutrition – which changed the game for supplements in bodybuilding.
He is also the first ever Arnold Classic champion – winning the original contest when he was only 25 years old. It’s a stellar accomplishment that can never be taken away from him and an integral part of the epic history of the Arnold Classic.
To this day and for that very reason – Rich Gaspari has been constantly involved with the Arnold Classic Ohio competition and expo. He has nurtured the Arnold Classic Amateur – a testament to his own historical underdog status and his keen ability to sniff out future champions before the rest of the pack. He has consistently been a presence in the Arnold Classic over the past three decades.
So to celebrate the 30th anniversary of the Arnold Classic – Rich Gaspari retells in vivid detail the moments leading up to his unforgettable victory. Transporting us all back to a very different time and revealing intimate details that make for a fascinating story. Watch the full oral history of the first ever Arnold Classic win above.
Oleksii Novikov Is Raising Money To Help Ukrainian Soldiers Fighting Against Russia
Oleksii Novikov is using the money to go toward food, medical supplies, and equipment.
Oleksii Novikov is making sure to provide help to his country of Ukraine as it continues to fight against Russian attacks. The former World’s Strongest Man winner used his social media as a platform to request help from others in the form of financial donations.
Novikov currently has 133k followers Instagram. This is where he posted a video asking for help to provide Ukrainian soldiers with food, water, medical supplies, and equipment during this time. He added a screenshot of a bank account with instructions on how to send money and explaining where it would be going.
“Sending cryptocurrency is as easy as choosing the amount to send and deciding where it goes. One way to send bitcoin, then, is to simply copy the recipient’s address to your clipboard, then paste it in the send field.”
Russian President Vladimir Putin called for the invasion of Ukraine last week. That same day, Ukrainian President Vlodymyr Zelensky declared the area in a state of emergency. Putin claimed the next day that the decision was a preventive measure against the North Atlantic Treaty Organization’s expansion into Eastern Europe. However, Ukraine is not part of the NATO.
This is being considered the most significant attack against a sovereign nation in Europe since World War II. Now, many are beginning to help soldiers and this includes Novikov, who is preparing to get back on stage and compete.
Oleksii Novikov is scheduled to appear at the 2022 Arnold Strongman Classic on March 4-5 in Columbus, OH. This event will feature some of the top strongmen in the world and Novikov will be one of the big names present. He is one of three World’s Strongest Man winners that will compete, along with Tom Stoltman and Martins Licis. Mateusz Kieliszkowski will also be present in Columbus as a two-time WSM runner-up. Licis began his training for the event back in December and will look to put on quite a show.
Oleksii Novikov continues to be an elite strongman and he is using his platform to help his country of Ukraine. This is good work from the strongman as the battle against Russia continues. Ukrainian soldiers will hopefully have the necessary assets needed moving forward.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Roelly Winklaar is Looking Considerably Downsized
Roelly Winklaar has lost some mass.
Roelly Winklaar is looking very downsized in a recent update. The veteran bodybuilder has lost a considerable amount of mass since his last day m stage performance.
Carrying around a considerable amount of muscle on your frame isn’t particularly healthy. It’s one of the reasons so many people refuse to become bodybuilders. The health risks involved are just a bit insurmountable for the average Joe. Those in the Men’s Open division in particular pack pounds and pounds of mass onto their frames.
The recent rash of deaths in the bodybuilding community has been causing major concerns. Even the relatively younger Antoine Vaillant has had to deal with recent health scares. One can only imagine that it has to do with the profession that these competitors are in.
Roelly Winklaar however appears to be going for a different look these days.
Known for having an extremely massive physique, Roelly Winklaar has never been a small man. That said Winklaar is looking much different than he has in the last decade.
Recently Roelly Winklaar has resurfaced, but he doesn’t look anything like we’re used to seeing him. The veteran bodybuilder looks considerably downsized. Winklaar has gone from looking like this…
To most recently looking like this…
While it’s certain that Roelly Winklaar has lost a ton of mass, the reason why isn’t yet known. But what is certain is that this is a Winklaar we’ve never seen before. Hopefully it’s not because of a health risk of some kind. If it’s because he’s looking to retire it would also be pretty shocking. We’ll see how this story continues to develop.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.
Jim Stoppani: Protein Sources & Intermittent Fasting, Explained
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Jim Stoppani breaks down the pros and cons of different protein sources and evaluates intermittent fasting.
Not all protein is created equal. If you are a bodybuilder or athlete, you are most likely aware of the different protein supplement formulas that exist on the market. The key three being whey protein, casein protein, and beef protein. We turned to Jim Stoppani, an exercise physiologist to break down just when is the right time use each kind of protein. He also discusses how intermittent fasting works – and when it should be used. In our latest GI Exclusive, Jim Stoppani explains the pros and cons of each protein source and if the growing fad of intermittent fasting is legit.
In 2022, there are more supplement companies than ever before. What was once a niche market has exploded alongside the health boom. There are now thousands upon thousands of brands, product types, and formulas. How does someone know what to choose? This week, as we speak with Jim Stoppani, we focus primarily on protein powder. What is the right protein powder to take when looking to build muscle?
Whey Protein Powder vs Casein Protein Powder
Whey protein powder is surely the most popular protein supplement on the market today. But that doesn’t mean it should be your single choice of protein supplement. Jim Stoppani breaks down the difference between whey and casein protein – and how both can benefit you.
As Jim Stoppani explains it, casein protein powder use to get a bad wrap. This was because it breaks down in your body slower. Due to this, many would turn to whey protein powder instead. It gets into your blood faster – thus helps you build muscle faster for your workouts.
But as time and studies have grown – it has become clear that casein protein has its benefits for those looking to build muscle. Nothing has changed about the two protein sources per se. Instead, we have a better understanding of the human body and how it uses protein.
Jim Stoppani explains that the fast acting whey protein is both a blessing and a curse. It is generally accepted that whey protein leaves your blood stream within two hours. This is good in the short term. But modern science has also recommended that casein protein is a great addition to your supplementation as well.
Jim Stoppani breaks down how casein protein is like an onion. It has layers that take longer to break down into your body. This is good in the long term as your body recovers to build back muscle. This is why it’s best to have either a protein powder blend formula or to take your own combination of both whey and casein protein powder. In tandem, you get the best of both worlds for optimal results.
What about beef protein supplements?
Jim Stoppani also takes a look at beef protein powders. The first fact he wants to make clear – beef protein powder is not ground up meat. In fact, it’s collagen – beef cartilage. Why does this matter? Unlike whey or casein protein – beef protein does not provide an anabolic benefit for the body.
Does this mean you shouldn’t take beef protein? It’s certainly less in vogue than it once was. But of course, all protein sources still provide the core element of protein your body needs. Particularly when you are resting and sleeping for recovery. That being said, those who are looking to make real muscular gains on the level of a bodybuilder should likely turn towards the other options.
Intermittent fasting and bodybuilding
Jim Stoppani also touches upon intermittent fasting. This diet trend, which is defined by having short term periods of fasting, has become extremely popular over the past decade. But is it simply a long term fad? Or does it have real benefits for both health and weight loss?
Stoppani explains that intermittent fasting is essentially something we do naturally every day. When we sleep, we forego eating for at least six to eight hours. That’s fasting. But there are some great health benefits to be had if we extend that time period a bit longer.
Jim Stoppani details how we can simply add 2 hours to the front and back of our sleep schedule to ensure somewhere between 10 and 12 hours of not eating. This is a great tool for weight loss. However, Stoppani would not recommend such a diet to an active bodybuilder. This kind of fasting goes directly against the goal of building muscle. It puts you in such a deficit that muscle loss is inevitable. Essentially, you would be actively pulling back and forth and slowing down your muscle building goals unecessarily.
That doesn’t mean Jim Stoppani is against intermittent fasting completely. He understands why it’s such a popular weight loss diet. It’s effective and it’s user friendly. Other diets demand you “do the math” by counting calories or other nutrient values. It puts people in the position to constantly stress themselves out. “If I eat this cookie now, maybe I can skip dinner and then later have a light salad.” It’s these kinds of thoughts that make dieting hard.
Intermittent fasting makes things easy. Everything is a yes or no question. Are you currently fasting? Then don’t eat. Are you in your “open” period for eating? Then go ahead and have that cookie. Intermittent fasting allows for more leniency on what kinds of food you eat. Of course, Jim Stoppani further explains that doesn’t mean you can eat burgers and chocolate all day. But it’s certainly less strict than other diet options.
Wrap Up
Jim Stoppani has the knowledge and research to back up the reason behind why things work and others don’t. That’s why his explainers on both protein sources and intermittent fasting are so valuable. Understanding the why behind the how can help encourage motivation behind these tactics. Make sure to check out Stoppani’s full explainer in our latest GI Exclusive segment above.
Chris Bumstead Details 5,000-Calorie Bulking Diet
Classic Physique Olympia champ Chris Bumstead has entered the bulking phase of his preparation.
Chris Bumstead is officially in the bulking stage of his Olympia preparation. The event is scheduled to take place from Dec. 16-18 and will return to Las Vegas. The Classic Physique champion recently shared his bulking diet that totals around 5,000 calories per day.
Bumstead took to his YouTube page to share the video. He has won the previous three Classic Physique Olympia titles and is the competitor to beat in this division. After a battle with COVID-19 in December, Bumstead is back to gaining size and strength day in and day out.
Chris Bumstead was forced to take time off from the gym. This is when he lost around 28 pounds before returning to the gym. After a few weeks, Bumstead began training again and has put the size back on. He is currently 255 pounds and will continue to bulk as the year goes on.
Bumstead detailed his entire diet for fans to check out. The breakdown of his meals can be seen below.
Chris Bumstead Bulking Diet
Meal 1 – 1,344 Calories
Chris Bumstead mixes up his breakfast but in this particular video, he shared a recipe for a protein shake that he likes to consume in the morning twice a week.
70 grams oats
2 scoops Whey protein isolate
1 scoop fiber
19 grams almond butter
1.5 bagel
ghee butter
Meal 2 – 980 Calories
The second meal of the day is from a meal prep service called Mega Fit. Bumstead admits that he is not usually a fan of these services but it allowed him to prepare many meals at a time.
7 ounces steak
2 cups white rice
Meal 3 – 760 Calories
This is the pre-workout meal for Bumstead. It is similar to the second meal but substitutes chicken for steak. He explains that he feels chicken is easier to digest than steak so this is why he saves this one for before workouts.
6 ounces chicken breast
2 cups white rice
Meal 4 – 779 Calories
The sweet potatoes in this meal are consumed raw so they do not shrink while coking.
500 grams raw weight sweet potato
165 grams ground turkey
1 banana
Meal 5
Chris Bumstead downsizes the portions a bit in this meal but the make up is the same as meal four. This is a meal to balance out proteins and healthy fats. Bumstead explains that he likes to have carbs after workouts and he consumes fats towards the end of the day.
170 grams ground beef
300 grams sweet potato
half avocado
Meal 6
Bumstead ends his day with another shake. This one includes almond butter and Glutamine, which will improve digestion.
80 grams oats
32 grams almond butter
1 scoop Whey protein isolate
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Frightening Video Shows Woman Crushed To Death By 397-Pound Barbell In Mexico City Gym
A woman was attempting a huge lift at a Gym Fitness Sport centre in Mexico City.
A woman was killed after attempting a 397-pound lift at Gym Fitness Sport centre in Mexico City last week. The barbell appeared to be too heavy and ended up falling onto her neck, crushing it between the bar and bench.
There was footage of the incident that happened at the gym in Peralvillo, Cuauhtemoc in Mexico City. The horrifying accident happened in front of the woman’s daughter and other gym goers. Many rushed to her aid after the near 400-pound weight fell on her neck, according to The Mirror.
The woman’s daughter and another man who was present during the lift attempt tried to free her by lifting the barbell. This is when two other gym goers attempted to get the weight off. This did not help in time as the woman died on the spot.
The woman has yet to be named. Her daughter received psychological support after witnessing the incident. Also, an investigation has been launched by the state’s prosector’s office. The owner of the gym, who also remains nameless, was arrested for a brief amount of time so the woman’s identity could be confirmed.
The investigation remains ongoing and more details will be released moving forward.
There are many incidents in the gym where injuries occur due to weight on a barbell. In one recent instance, an injury was avoided when Larry Wheels spotted Mike Edwards when his hand slipped during a bench press. The weight slammed on the chest of Edwards but Wheels quickly helped lift to avoid further injury.
This is an unfortunate event and more details will be released as the investigation proceeds. Generation Iron sends condolences to family and friends of the woman, especially her daughter who was present during the accident.
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5 Essential Fats You Need For Your Bodybuilding Diet
Eat fat, build muscle.
To the uninitiated, the very mention of fat makes them think of burgers smothered in cheese, greasy French fries, and oil slicked pizza, but those aren’t the essential fats we’re talking fats. To the bodybuilder, the word fat can just as easily translate to foods included in their diet that can bring about great results if utilized correctly.
Fats can be your best friend if you choose the right ones. As we’ve mentioned before, there is a world of difference between the common way we use the word “fat” and dietary fats. With a stigma around fats for what they are and how they’re used, essential fats can provide energy and work for a host of benefits to aid in all things bodybuilding as you look to continue to work hard and shred.
You want to make sure that fats are not neglected in your diet for they help round out those macronutrients we all need. With the right balance of fats, protein, and carbs, you are well on your way to see those gains you want most. It just takes the right attention and proper care to best get those essential fats in your diet.
Let’s take a look at fat and see why essential fats, are, well, essential. We’ll talk the benefits of fats and which fats should absolutely be in your diet for what they can do for all areas of your gains.
Benefits Of Fats In Your Diet
The benefits of fat are undeniable and will make you reconsider if you don’t get enough in your body. Benefits of fats include:
Better energy: Fat can be converted into energy to give you that boost for your workout and everyday life to keep you moving more efficiently.
Enhance brain function: Fats increase the production and release of neurotransmitters to better support your brain function (1).
Increase nutrient absorption: An essential part of absorption, fats can ensure you get all those nutrients into your body to be used effectively (2).
Regulates body temperature and appetite: Fats can keep you full for longer and allow your body to find the right temperature to thrive at.
Protects organs and creates cells: Can provide a physical cushion for protection of our organs and has properties to create cells we need.
5 Essential Fats For Your Bodybuilding Diet
Let’s take a look at 5 essential fats for your bodybuilding diet that will absolutely help you with everything you need. By putting these into routine, you will better prepare yourself to handle all of those nutrient goals you seek.
Fish Oil
Filled with essential omega-3 fatty acids, fish oil is a great fat that any athlete should have in their dietary plan. Fish oil supplements can help prevent muscle breakdown, are great for joint health, and does wonders for brain functionality. It’s an anti-inflammatory gem and a fat you should absolutely consider (3). Check out our list of the Best Omega-3 Supplements for some awesome products that will seriously work wonders for you.
Avocados
This natural fat sourced food is great for a bodybuilder for a variety of reasons. If you wish to clean bulk, this food provides a high calorie count while at the same time offering monounsaturated fats that can prevent fat redistribution to the midsection (4). You can bulk up while at the same time keeping your abs ripped and shredded. Perfect to add to toast, eggs, or alongside a lean meat, this is a versatile and convenient fat food that is nothing but great for you.
Related: Your Guide To Healthy Fats & What To Avoid For Gains
Salmon
The king of fish, Salmon is a great food for bodybuilders. The fish is filled with a variety of beneficial nutrients. It contains omega-3 fatty acids and also provides a great amount of protein. The omega-3 fatty acids prevent muscle protein breakdown while at the same time providing the protein needed to build muscle. Conducive to most diets, salmon is that go to fish for bodybuilders because it is easy to cook and tasty to eat. It goes well with a variety of other foods and is most certainly one of those to not take for granted.
Nuts
Nuts are a great fat to have in your diet plan. They help to maintain your blood sugar levels, which in turn transforms into energy and alertness. Walnuts in particular contain omega-3 fatty acids (can you see the trend yet), but others nuts like almonds, cashews, and peanuts, among many others, are just as great of options (5). Along the lines of nuts are those nut butters which are nice sources of fat as well and give you an alternative to the traditional peanut butter. Nuts make for a great snacks through the day that can boost your energy levels. Moderation is key but they are versatile and convenient as well to get those fats into your body.
Olive Oil
Another oil that’s beneficial is olive oil, especially of the extra virgin variety. Olive oil is loaded with monounsaturated fats which is great for heart health and offers a healthy oil option (6). Not only that, but it also helps prevent muscle breakdown as well. Perfect for cooking or adding with something like balsamic for that salad dressing, olive oil is a great ingredient to have for a variety of things in your diet.
Wrap Up
We cannot take essential fats for granted in our bodies and by putting an emphasis on them, we can better tackle all of those important bodybuilding and dietary goals we need to most. With the right approach to nutrition, making sure we balance out our macronutrients is incredibly important. With the right essential fats in your diet, you will be well on your way to seeing only the best gains possible.
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
Marshall University Joan C. Edwards School of Medicine (2021). “Fat cells found to play a central role in cognitive decline and neurodegeneration”. (source)
Goodman, B. (2010). “Insights into digestion and absorption of major nutrients in humans”. (source)
Calder, P. (2017). “Omega-3 fatty acids and inflammatory processes: from molecules to man”. (source)
Duarte, P.; et al. (2016). “Avocado: Characteristics, health benefits and uses”. (source)
Ros, E. (2010). “Health Benefits of Nut Consumption”. (source)
Guasch-Ferre, M.; et al. (2014). “Olive oil intake and risk of cardiovascular disease and mortality in the PREDIMED Study”. (source)