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Arnold Schwarzenegger Discusses Plant-Based Diet He Has Been On For Five Years
Arnold Schwarzenegger has mainly followed this diet plan for half a decade.
Arnold Schwarzenegger continues to be a huge voice in bodybuilding and fitness. He sculpted one of the best physiques of all-time in the gym using some massive lifts. Out of the gym, his lifestyle was up for the challenge and he has continued some of his diet tricks to this day. Schwarzenegger recently discussed his plant-based diet, which he has been following for the last five years.
Schwarzenegger has been standing by this diet plan at an 80% clip. In his recent newsletter, the legendary bodybuilder discussed the benefits of this diet along with some of the foods that are difficult to turn down.
““I have been about 80% plant-based for the past 5 years of my life. Even though I still eat meat sometimes, because I can’t resist a juicy steak when I have friends over or a crispy wiener schnitzel in Austria, I mostly eat plant-based because it is better for my overall health, and as my friend Jim Cameron taught me, better for the environment because the clearing of forests and the raising of animals for meat causes so much pollution,” Arnold Schwarzenegger said.
Arnold Schwarzenegger made it clear that he is not only following this diet plan because of his health. He is also interested in the impact that it has on the environment. He mentions that pollution is a major factor in the United States. Schwarzenegger claims that eating less meat means that less and less forests will be cleared, ultimately creating more food for animals.
Along with the impact that it has on the environment, Schwarzenegger discussed what the diet has done for his health. His cholesterol is very low because of it and this has helped him feel better all-around.
“My bad cholesterol number is so low that my Doctor thought I might be a different person and feel healthier and younger overall. If any of you have recently gone vegan, what are your favorite recipes? And if any of you are thinking about going vegan, what’s stopping you? Send me an email with the subject VEGAN and let me know!”
This is not a diet that Arnold Schwarzenegger followed during his competition days. There are some critics who believe this would not work for active athletes. Now that Schwarzenegger has been off the stage for years and years now, it is the perfect time to give this diet a shot. It seems to be working for him.
This is the perfect diet for a person looking to take in less meat and drop cholesterol levels. For an athlete who wants to maintain mass, specifically bodybuilders, this might not be the direction to go while competing.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Viktoria Kay Profile & Stats
The biography, life, and accomplishments of Viktoria Kay
Image via Instagram @viktoria_kay
Viktoria Kay is a fitness model and video blogger from Los Angeles, California. Born on 31 October 1983 in Budapest, Hungary, and raised in Germany, Kay was extremely athletic in her youth and played tennis in her younger years.
Growing up, Viktoria developed a passion for modeling. She moved to America on her own at the age of 21 to pursue her dream. Faced with the challenge of improving her English, Kay worked “day-in” and “day-out” to make it as a model.
Below is a complete breakdown of Viktoria Kay’s profile, stats, biography, training, and diet regimens.
Full Name: Viktoria Kay
Weight
Height
Date Of Birth
145-155 lbs
5’8″
31/10/1983
Division
Era
Nationality
Fitness Model, Video Blogger
2010
Hungarian, German
Image via Instagram @viktoria_kay
Biography
Originally from Europe, Viktoria Kay now lives and works in Los Angeles, California. Being an athletic person growing up, she played tennis for many years, up until mid-college.
As she approached her 20’s, Kay developed an interest in modeling. At a point, her desire to become a professional model overtook her passion for tennis, and she decided to move to Los Angeles at the age of 21 to pursue her dream career.
After arriving in the US, Viktoria continued playing tennis for Junior College. She got her degree in Business Administration at Cal State Long Beach and worked as a recruiter for a year.
Her start in America wasn’t as easy as she had expected. Because of her unfamiliarity with the English language, she had trouble finding work and even making new friends.
But none of this deterred Viktoria from going after her goal of becoming a renowned model. She believes in going “all-in” in everything she does and does not give up until she reaches her goals.
Kay is not one of those fitness stars who caught people’s attention and built a sizeable social media following after posting a few photos online. For a long time, she worked without any results to show for it.
After years of perseverance, hard work, and not giving up, modeling agencies and brands started to notice Viktoria Kay and began offering her assignments.
Soon, Kay started shooting for workout videos every week, which in turn helped her build and tone her body. This was when she got neck-deep into fitness and learned about the most effective ways of transforming her body.
“I pursue modeling full-time and I am very involved in the fitness world, which works together very well.” – Viktoria Kay
Rise to Fame
Thanks to her incredible physique and pretty face, Viktoria Kay has amassed close to 900K followers on Instagram. She has become a force to be reckoned with in the fitness and modeling world.
Her journey to the top was, however, not linear. Viktoria had to face several personal and professional challenges.
Viktoria Kay started sharing her fitness and modeling journey on Instagram and YouTube, motivating people to follow their passion. She was received warmly by her followers. Kay noticed a big uptick in her social media following owing to her hourglass physique, honest persona, and incredible work ethic. Before she knew it, she had become a social media influencer.
Apart from being a super popular Instagram star, Viktoria Kay has a big following on YouTube – something only a few female Instagram models can claim.
Image via Instagram @viktoria_kay
Training
Viktoria contributes most of her effort to training glutes and abs. It is the secret behind her tiny waist and thick rear.
“My best physical attribute is my abs and butt. I work hard on those!” – Viktoria Kay
The fitness model hits the gym up to four times a week to keep her physique in shoot-ready shape and conditioning all year-round.
Kay likes to switch her workouts routinely to ensure she does not hit a plateau. She does not hold herself back from trying out new exercises and variations.
The internet fitness celebrity likes to follow a time duration set, meaning – she does not have a rep goal for her exercises. Instead, she prefers sets with durations of up to one minute with 30-sec of rest in between.
Apart from switching exercises, she regularly changes her training location as well. Kay alternates between training at the gym, beach, and home.
Viktoria Kay likes to do her cardio on the elliptical or a spin bike. Her favorite exercises include lunges and band exercises.
Kay does not rely on external motivation to get her through her workouts. She believes in turning her workout regimen into a habit. She then follows her habits until she achieves her desired results.
“The best way to improve in the gym is to do different workouts each time and going a little harder each time.” – Viktoria Kay
Image via Instagram @viktoria_kay
Nutrition
Viktoria is as serious about her diet and nutrition as she is about her workouts. According to her, if she eats a lot of processed, high-glycemic foods, no amount of training can help her maintain her hourglass body.
Viktoria Kay depends on whole foods like avocados, oats, quinoa, berries, etc. to meet her daily macronutrient needs.
Her primary protein sources include chickpeas, lean poultry meat, and low-fat dairy. A protein-rich diet gives her body the required building blocks to help rebuild her broken muscle tissues after an intense workout session.
Viktoria Kay does not shy away from a cheat meal. She looks at cheat meals as rewards for her hard work throughout the week. But instead of hogging on anything she can get her hands on, Kay likes to plan her cheat meals. This way, she can satisfy her cravings without going overboard with junk food.
Although Kay does not maintain a workout journal, she uses a calorie tracker every day. The fitness model likes to follow a calorie deficit diet. She burns more calories than she consumes in a single day.
The fitness model restricts her diet to 2,000 calories and only goes over the benchmark if she feels she has trained harder than usual on a particular day.
Viktoria relies on physiotherapy, professional massages, and hot baths to improve her recovery process. She is also an advocate for sleeping at least eight hours every night.
“The most important thing for me is to keep my portions small but rich in protein and nutrients.” – Victoria Kay
Image via Instagram @viktoria_kay
Supplements
Viktoria Kay is not a fan of traditional bodybuilding supplements. She is allergic to whey and relies on plant-based protein supplements to fill gaps in her diet.
Kay depends on vitamin supplements to meet her daily micronutrient needs. She also takes probiotics to keep her gut healthy and improve her metabolism.
Akim Williams Reportedly Out Of 2022 Arnold Classic
Akim Williams has not yet commented on reports of his withdrawal.
Akim Williams is one of the quickest-rising bodybuilders in Men’s Open. He was preparing to compete in his fourth Arnold Classic competition but fans might have to wait until next year. Williams has reportedly taken his name out of the 2022 Arnold Classic, according to multiple outlets.
Williams has not yet made an official statement on his status for the competition. The Arnold Classic is scheduled for March 3-6 in Columbus, OH.
Akim Williams has continued to share workout videos on social media but has been short with his captions.
With Williams pulling his name out of the competition, this leave 10 bodybuilders vying for the Arnold Classic title in Men’s Open. It became with Rafael Brandao withdrew from the competition for undisclosed reasons. Then, both Nathan De Asha and Mohamed Shaaban were forced to pull out due to injuries.
2022 Arnold Classic Lineup
William Bonac
Maxx Charles
Brandon Curry
Samson Dauda
Regam Grimes
Steve Kuclo
Cedric McMillan
Fabio Giga Rezende
Justin Rodriguez
Brett Wilkin
It is still a lineup full of big names despite four competitors withdrawing. Curry continues to be one of the favorites to win the event after back-to-back runner-up finishes at the Olympia. McMillan will also make his return to the stage while Kuclo is looking to build off a third-place finish last year. Wilkin is considered a dark-horse to win the show and jumpstart his 2022 campaign.
Akim Williams finished fifth during the 2021 Arnold Classic. During his career, he has won three shows and continues to improve as time goes on. Williams’ first victory came during the 2016 Tampa Pro. In 2020, he was victorious during the 2020 Chicago Pro followed by a win during the 2021 Puerto Rico Pro. He has competed at the Olympia four times, including a sixth place finish in 2020.
After withdrawing from the Arnold Classic, Williams will have to find another way to qualify for the 2022 Olympia. He can do this by winning another show or earning system points. There is still plenty of time as the Arnold Classic typically begins the bodybuilding season.
Fans were looking forward to watching Williams perform in Columbus but they will have to wait a bit longer. It will be interesting to hear the reason for his withdrawal once the bodybuilder makes an official statement.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The Best Workout Tips For Your Body Type
You can’t control your body type, but you can control what to do about it.
Everyone’s body is different. Some of us have a larger frame and a more challenging time losing weight or gaining muscle, while others of us may struggle to gain weight with a more slender, “skinny” frame. We also all know people who can eat pretty much whatever they want and burn through calories while also looking jacked, or that may even be you. Whatever your body type is, that is your body type. Your lifestyle, genetics, history, training routine, and diet all play into how you look.
There are three basic body types for humans that we may fall into: the ectomorph, the mesomorph, and the endomorph. Of course, there are people who fall in between but using these three as benchmarks is important to know when starting a new diet and training regimen. Based on your body type, there may be certain foods to avoid or certain types of exercises to incorporate to really add to your overall health and fitness benefits.
The challenges we face when it comes to our bodies are unique and there is no one same approach for everyone. Whether the difficult lies with losing or gaining weight, packing on muscle, toning physique, or dealing with unwanted stereotypes that plague the notion of body types (1), there are ways to correct this.
Through a proper diet and a great exercise routine, you can change your appearance into one you will love. Supplements can also help with this like a fat burner for shedding unwanted fat, or a protein supplement to add bulk, but knowing what works for you is key in making this change.
Three Body Types
Ectomorph
The ectomorph body type tends to be more thin and lanky in appearance due to a fast metabolism which can lead to trouble gaining weight. If your body is straight with your shoulders and hips roughly the same width, you are most likely an ectomorph. With a naturally low body fat percentage and smaller joints and bone structures, putting on muscle can also be a challenge for the ectomorph. Even if an ectomorph manages to put on weight, their appearance may still be that of someone leaner.
Nutrition
Ectomorphs are more lenient when it comes to what they eat since their metabolisms work so quickly. Although thin, it is important to stay properly fueled and eating well to have the energy needed for daily function and the ability to put on more muscle. High-quality fats and whole-food carbs are important to consume for an ectopmorph, but protein is the key for that muscle growth (2). Consider a whey protein concentrate or isolate as a great supplement to pump you full of protein to keep you full and seeing great gains.
Exercise
While isolated exercises are always good to have in your workout, compound exercises are the way to go. Working multiple muscle groups at once will really work to enhance your overall muscle growth to see great gains in strength and width. Focusing on power and resistance training is also key to not only build strength and improve athletic performance, but to also protect your muscle tissue and bones from injury.
Mesomorph
Mesomorphs tend to lose and gain weight quickly and can also build muscle efficiently. If you have a long torso and shorter limbs while also having a naturally athletic build with your shoulders slightly wider than your hips, then you are most likely a mesomorph. With the tendency to be naturally fit and muscular, it is important to stay on top of your nutrition and exercise because although it may be easier to bounce back from weight gain than the other two body types, it is not worth putting yourself in that position if you don’t need to.
Nutrition
Balancing your macronutrients as a mesomorph is key and making sure you get a balanced amount of fats, carbs, and protein will keep you building muscle and keeping off weight. With the luxury of controlling your intake, modifying your diet based on your training days will ensure you have the proper energy and fuel for muscle growth and athletic performance. A good protein supplement or post-workout product can really enhance this as well.
Exercise
Training can vary based off your desired needs, but moderate endurance training and plyometric exercises are great choices for a mesomorph. Lifting will also offer great muscle growth and high-intensity interval training will save you time doing cardio while also promoting strength, power, and helping to tone your physique (3).
Endomorph
The endomorph body type tends to have the hardest time when it comes to weight gain because they tend to keep on the weight while struggling to lose it. If you have wider hips, shorter limbs, and a thicker ribcage and have an easy time gaining muscle and fat, then you are most likely an endomorph. With a more stocky and curvy build, it may seem impossible to really get that toned physique, but it is possible. It just might take some extra work compared our slender ectomorph or naturally built mesomorph friends.
Nutrition
A lower carb diet is definitely recommended because it will rely on your body to use stored fat for energy. Other diets that may work well for an endomorph are the keto diet and intermittent fasting (4). Getting a healthy dose of high-quality fats and proteins will power your workouts and help you lose weight. Considering a fat burner may also be a good option for those with this body type.
Exercise
Since gaining muscle and fat easily is a key piece of the endomorph body type, the challenge lies with putting on or maintaining muscle while also losing fat at the same time. A good cardio routine mixed with strength training is advised, but also CrossFit or a cycling class can put you in an environment to really succeed. High-intensity interval training will give your metabolism a great boost and also work to promote strength and save you time doing cardio.
Wrap Up
Whatever your body type is, know that some of the factors involved are out of your control. What you can do is really work towards the benefits of your body type to see results. While the ectomorph may need different tips than the mesomorph who differs from the endomorph, at the core of all three is a healthy diet and consistent exercise. Proper supplementation is also key and the discipline to make your goals a reality will squash any preconceived ideas that you can’t do something based simply on your body type.
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
Kirkpatrick, Sue W.; Sanders, Diane M. (2012). “Body Image Stereotypes: A Developmental Comparison”. (source)
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Laursen, Paul B.; Jenkins, David G. (2002). “The scientific basis for high-intensity interval training: optimising training programmes and maximsing performance in highly trained endurance athletes”. (source)
National Institute on Aging (2020). “Research on intermittent fasting shows health benefits”. (source)
Built To Show Or Built To Go? 5 Ways To Know You’re Actually Fit
“The Gauntlet”
We know you can impress your grandma with those big muscles, maybe even your little niece, but in the world of men (or women) you can bet you’re either going to have to put up or shut up. We all know that big guy who much smaller guys can bench more than and that skinny guy who’s strong as [email protected]#k. What’s the difference?
To put it bluntly, one’s built for show and one’s built to go. Now we’ve got lots of article on here about how to get bigger, but how do you know if you have usable strength? These 5 exercises should be a benchmark to fitness but by no means the pinnacle. If you can complete them great, you’re right where you’re suppose to be, but if not you’ve got some work to do.
Exercise #1: Squatting twice your bodyweight
Sure those 45lb weights look good on a barbell, but how much in relation to your size are you actually pushing? This move works your body’s most powerful muscles: your glutes, quads, and hamstrings. Hitting double bodyweight shows me your legs are strong enough to handle nearly any feat life throws your way.
Exercise #2: Turkish get up with half your bodyweight
Getting your large body off the ground with a weight overhead isn’t easy, but it’s a great way to workout your core as well as an other imbalances you may be neglecting in your physique. Performing it with half your bodyweight overhead shows your midsection is strong as hell, and that you can move like an athlete.
Exercise #3: SQUAT, CURL, AND PUSH PRESS 20 TIMES IN 1 MINUTE
While it’s great to look like a superhero, it might be pointless if you’re weezing after 20 seconds of activity. Anaerobic endurance refers to your ability to work at near maximal intensity in bursts of 20 to 60 seconds. This Test is a good indication of your fast-twitch muscle fibers which supply energy in the absence of oxygen.
Exercise #4 Perform 10 handclap pushups
A powerful upper body doesn’t just good look in a tight shirt, it also transfers force to the world around it. The clapping pushup requires explosiveness as well as strength and coordination. Many people still consider this the true test of upper body pushing power.
Exercise #5 Complete a 500 meter row in 90 seconds
Most athletic exchanges last anywhere from 20-90 seconds, this applies to anything from UFC to Soccer. Aerobic health shows that not only will you last in a firefight put beat your opponent to the punch.
Whether you’re a special forces soldier performing a raid or trying to get to the quarterback at your local flag football game, if you can’t move at competition level for an extended amount of time, you lose.
Perform these 5 feats and see how you stack up. Don’t worry if you can’t complete them all, now you know what you need to work up. Hit us up in the comments section below and let us know your best times, reps, or max weight.
*Header image courtesy of Envato Elements.
Kai Greene Profile & Stats
Photo via @kaigreene Instagram
The biography, life, and accomplishments of Kai Greene
Kai Greene is an accomplished bodybuilder and is considered one of the top in the present professional circuit. He is admired for his incredible physique and well liked for his outgoing and fun personality. Outside of his bodybuilding success, he starred in Generation Iron and launched his company as well.
Below is a complete breakdown of Kai Greene’s profile, stats, biography, training, and diet regimens.
Full Name: Kai Greene
Weight
Height
Date Of Birth
265-275 lbs.
5’8’’
07/12/1975
Division
Era
Nationality
Men’s Open
2010
American
Photo via @kaigreene Instagram
Biography
Early Life
Kai Greene was born in New York City and had a tough upbringing. Inconsistency in family life and constant problems at school were only leading Kai down an unfortunate road. However, in his early teen years, he found weightlifting and realized this was a great way to deal with his stress and other problems bringing him down. As he grew bigger and more defined, someone introduced him to bodybuilding, and he found a new passion and outlet to change his life.
He began competing at many teen shows and continued to build his physique. The more success he felt, the more he sought to be a real force in the bodybuilding world. Done with competing at the lower tier competitions, he set his sights on the NPC, knowing that bigger, more defined athletes would be his competitors.
Pro Bodybuilding Career
Before his 19th birthday, Kai Greene turned pro with a natural organization and held the distinction of being the youngest natural professional bodybuilder in the world. Kai’s pro status allowed him to take his competitive aspiration to a larger stage.
Kai Greene became an enthusiastic bodybuilder, competing in the National Physique Committee (NPC) and aiming to move into the IFBB. He perceives his success in the NPC as mixed. Although he won the 1999 NPC Team Universe, he was disappointed and took a five-year break from competitions, before re-emerging in the 2004 NPC Team Universe contest, which he won again. This victory qualified him for a career as an IFBB professional bodybuilder.
In 2011, Greene began working with preparation coach George Farah and placed 1st in the 2011 New York Pro Championship. His 3rd place win at Mr. Olympia in 2011 qualified him for the 2012 contest, so he did not compete at the 2012 New York Pro in order to focus on Mr. Olympia. As documented in his breakout role in Generation Iron, he placed 2nd in the 2012 Mr. Olympia, the 2013 Mr. Olympia, and the 2014 Mr. Olympia.
Taking A Break From The Olympia
Kai Greene did not compete in the 2015 Mr. Olympia in order to focus on his career outside of bodybuilding. He issued the statement, “There is a lot more going on behind the scenes that I cannot discuss.” Olympia officials denied any claims that he was banned from competing but did confirm that he did not register and had been reminded several times since May. Greene did request an extension on the registration period in May; it was extended until July, but he did not meet this deadline either. He shortly confirmed he signed a management deal with Generation Iron who helped him secure roles on “Stranger Things” Season 2 and many auditions for major TV and film roles.
Kai Greene’s Short Lived Return
On March 5, 2016, Kai Greene won the 2016 Arnold Classic, which he had also won in 2009 and 2010.
On June 23rd, 2017, Greene was given a special offer personally by NPC chairman and CEO of Mr. Olympia to join that current year’s Mr. Olympia competition without going through qualification, as required for all of the other competitors in the 2017 Mr. Olympia.
Over the years, Kai Greene has gained vast notoriety beyond what he could have imagined in his youth. Within the bodybuilding arena, Kai has been held as one of the most inspirational athletes of his time. With a seemingly unique, yet well-developed vocabulary, Kai has made a seemingly unconscious effort to create a revolutionary approach to bodybuilding. He has changed bodybuilding’s fans, competitors, and the overall perception of a once thought of as “pick things up and put them down” bodybuilder.
Other Ventures
While Kai will be always known as a dedicated bodybuilder, he is also into other ventures and hobbies. He is a visual artist, painting on canvas and experimenting with fun costumes, giving him a way to express himself. He has been an actor in a number of documentaries and some shows and is also an entrepreneur, launching a supplements company to bring great products to those who want them.
Photo via @kaigreene Instagram
Training
Before every workout, Kai Greene stretches and does ab workouts for 15-20 minutes. He says that the core is an integral part of every exercise, so it is important to awaken the abs before you start workouts. Plus, by working your abs before you start, there’s no excuse to not do them after a hard workout.
Ab Workout Routine
Typically, Kai performs 3-4 sets for 20-30 reps.
Crunch
Side Crunch
Leg Raise
Kai does not believe in training with heavy weights for fewer reps. He says that higher volume with lighter weights makes him feel like there is maximum growth by improving the mind-muscle connection. Here is his 5-day training plan so you too can get a great workout like Kai Greene himself.
Day 1: Chest and Calves Workout Routine
These workout will be performed for 3 sets but you will performing declining reps as the sets move on. You will perform 20 reps in the first set, 15 reps in the second, and 12 reps in the third.
Chest
Calves
Day 2: Shoulders and Forearms Workout Routine
Shoulders
Arnold Press: 3 sets, 12-15 reps
Behind the Neck Press: 3 sets, 12-15 reps
Lateral Raise: 3 sets, 12-15 reps
Front Raise: 3 sets, 12-15 reps
Shrugs: 3 sets, 12-15 reps
Forearms
Reverse Curls: 4 sets, 8-12 reps
Hammer Curls: 4 sets, 8-12 reps
Wrist curls: 4 sets, 8-12 reps
Day 3: Back Workout Routine
Barbell Pullover: 3 sets, 10-15 reps
Lats Pulldown: 3 sets, 10-15 reps
Bent-Over Barbell Rows: 3 sets, 10-15 reps
Seated Cable Rows: 3 sets, 10-15 reps
Day 4: Leg Routine
Day 5: Arms Workout Routine
Reverse Curls: 4 sets, 8-12 reps
Hammer Curls: 4 sets, 10-12 reps
Wrist curls: 4 sets, 10-12 reps
Preacher curls: 4 sets, 10-12 reps
Bicep Curls: 4 sets, 10-12 reps
Dumbbell Kickbacks: 3 sets, 15-20 reps
Overhead Dumbbell Triceps Extension: 3 sets, 15-20 reps
Triceps Pulldown: 3 sets, 15-20 reps
Photo via @kaigreene Instagram
Nutrition
Bulking Diet Routine
Kai’s diet is pretty strict. He must have 1.5gms of protein for each pound of his body mass and 0.5gms of fats that are healthy per gram out his bodyweight. He also takes a pre-workout protein shake 30 minutes before every workout.
Meal 1: 2 slices Ezekiel bread, 4 egg whites, 2 scallions, ¼ shredded cheddar cheese
Meal 2: 2 scoops of whey protein powder, 1-ounce almonds, 1 cup Almond/ Coconut Milk, 1 cup blueberries, 1 cup of water
Meal 3: 6 ounces of grilled Flank steak, ½ cucumber, 1 teaspoon olive oil, 1 ripe tomato
Meal 4: 6 ounces of boneless Chicken Breast, 2 walnuts, and craisins, 1/3 cup of quinoa
Meal 5: 5-ounces of tuna steak with7 ounces of cod, 2 medium-sized yams, 1 tablespoon butter, 2 tablespoon Parmesan Cheese, 4 stalks of Asparagus
Pre-Contest Diet Routine
While the bulking diet is great, during Kai’s pre-contest routine his diet needs to be totally on par. One of the major differences is that he switches to lean proteins.
Meal 1: 16 oz steak, 12 egg whites, quart of white rice with a cutting supplement for fat loss.
Meal 2: A pint of white rice, 2 chicken breasts, turkey burger
Meal 3: 16 oz salmon, large green salad, 6 egg whites
Meal 4: 16 oz steak with 2 sweet potatoes
Meal 5: 2 cups of oatmeal with raisins, 16 oz salmon, a cup of corn
Meal 6: meal replacement shake, avocado or a cup of cashews
Meal 7: 2 cups mixed vegetables, 16 oz steak
Photo via @kaigreene Instagram
Supplementation
While Kai uses his own supplements of choice, it is important to know that supplements can help you see serious gains and it just takes knowing which ones are the right ones as you look to achieve that. To start, pre-workouts are great as they will provide energy and muscle pumps so you can push through fatigue and see real muscle growth. To bookmark your workout, taking a protein supplement after will ensure growth and recovery by pumping you with that vital protein. It can also help keep you full for better weight loss efforts.
As we all look to shred and tone, a fat burner is something to consider for what this can do for your physique. The right fat burner is great in working towards suppressing your appetite, boosting your metabolism, and shedding extra calories so you only see the best gains possible.
Competition History
SHOWPLACE
2016 Arnold Classic Brazil1st2016 Arnold Classi Australia1st2016 Arnold Classic1st2014 Mr. Olympia2nd2013 Mr. Olympia2nd2013 Arnold Classic Europe2nd2013 EVLS Prague Pro1st2012 Sheru Classic 2nd2012 Mr. Olympia2nd2011 Sheru Classic3rd2011 Mr. Olympia3rd2011 New York Pro1st2010 Mr. Olympia7th2010 Australian Grand Prix Pro1st2010 Arnold Classic1st2009 Mr. Olympia4th2009 Arnold Classic1st2009 Australian Grand Prix Pro1st2008 Arnold Classic 3rd2008 New York Pro1st2007 Shawn Ray Colorado Pro1st2007 Keystone Pro3rd2007 New York Pro6th2006 Shawn Ray Colorado Pro14th2006 Ironman Pro Invitational20th2005 New York Pro14th1999 NPC Team Universe Championships1st1999 NPC World Amateur Championships6th1998 NPC Team Universe Championships3rd1997 NPC Team Universe Championships2nd1996 WNBF Pro Natural Worlds1st1994 NGA American Nationals1st
Olympia Expo Heads to THE VENETIAN Expo & Convention Center
THE SPECTACULAR VENETIAN SET TO HOST 2022 OLYMPIA EXPO They often say, “No one sleeps in Las Vegas”. Apparently the same holds true for the team that runs the fitness industry’s most prestigious event. After two SOLD OUT years in Orlando, overcoming a global pandemic, the Olympia team is showing no signs of slowing down,…
Martyn Ford vs. Iranian Hulk Undercard Has Been Announced
Martyn Ford and the Iranian Hulk will headline the show but there are other fights to watch.
There is a set date, a location, and now we have an undercard. Martyn Ford and Sajad Gharibi, knows as the Iranian Hulk, will square off on April 2 at the O2 Arena in London. On Thursday, the full fight card for the night was released.
This fight is years in the making. The much-anticipated event has gotten personal at times and it should make for a memorable night of boxing. Other fighters looking to be apart of the event will have a chance to show what they can do as well.
Below, you can find the full fight card that will take place on April 2 in London.
Martyn Ford vs. Iranian Hulk Undercard
Martyn Ford vs Iranian Hulk (Main Event)
Patrice Evra vs TBC
Jamie O’Hara vs Kris Boyson
Jack Fincham vs TBC
James English vs TBC
Jess Bays vs TBC
Elijah Niko vs Keegan Hirst
Theo Campbell vs Connagh Howard
Brad Scott MMA vs Conan Barbaru
AJ Bunker vs Carla Jade
Ventour vs Jacques Fraser
Jamie O’Hara vs Kris Boyson
Frank London vs TBC
It is clear that both behemoths want to get the better of the other in the ring. Martyn Ford recently trained with champion kickboxer Rico Verhoeven in order to fine tune his skills heading into the event. He enters the match with experience in MMA and Brazialian jiu-jitsu.
While the Iranian Hulk does not have experience in the ring, he will have a distinct weight advantage. The bodybuilder is expected to come into the match weighing around 390 pounds. Ford weighs around 300 pounds but has seven inches of height on Gharibi at 6-foot-9. This makes it an extremely interesting matchup on paper.
It can all be thrown out in the ring when two fighters want to come out on top. Some believe that the Iranian Hulk might be able to gain an advantage because of his weight as the fight gets deeper and deeper.
Regardless of the outcome, what we do know is that there will be a full night of boxing in the famous O2 Arena in London come April 2. There is expected to be around 20,000 fans in attendance to watch what could be a special night of fighting.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Natural Bodybuilder Erika Sweeney Gives Strong Reasons to Take a Vitamin D Supplement
PNBA Figure pro competitor Erika Sweeney has solid reasons you should start taking a vitamin D supplement.
The bulk of your fitness results will come from your diet and workouts. However, taking the right supplements can work wonders for your health. A supplement that is sure to do this is vitamin D, and International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) Figure pro Erika Sweeney says why. Erika Sweeney placed well at 2021 Natural Olympia in the Figure division. She received third place in Figure Classic and second in Figure Masters. Regarding vitamin D supplementation, Sweeney stated:
“Look up the side effects of vitamin D deficiency. Feel all of them? Simple addition to relieve the body pain, lethargy and depression. Gummies every day!”
According to Sweeney, not getting enough of this vitamin can lead to many problems, including pain, fatigue, and mental health issues.
Vitamin D
Vitamin D is responsible for building and strengthening your bones. And it’s essential for your immune health and energy levels. Without adequate levels, your chances of illness are increased, and excessive fatigue is a common side effect. Furthermore, your mental and bone health can take a toll if you’re low on vitamin D.
You get vitamin D from the sun and certain foods, including salmon, tuna, orange juice, and milk. However, suppose you aren’t consuming enough of these foods or spending enough time in the sun. In that case, it’s recommended that you take a vitamin D supplement to avoid a deficiency.
In fact, vitamin D deficiency is prevalent in the United States. (1)
Below is Erika Sweeney’s entire social media post on the matter.
https://www.instagram.com/p/CYpt4Znu81E/?utm_source=ig_web_copy_link
Better Your Health
Aside from Erika Sweeney mentioning solid reasons to take a vitamin D supplement, she informed people of more health tips about diet and exercise. Sweeney said:
“diet: add veggies to every meal, cut down the sugars and avoid processed and fried food most of the time. Consider it a chance to learn about how your body reacts to food rather than the deprivation.
Exercise: find something you enjoy to get active. Go for hikes, yoga , 20 min work outs. Just get it started.”
Of course, exercise and nutrition are the most important things you can do for your health and fitness. Sweeney recommends cutting down on sugar and avoiding processed foods and fried food. And for workouts, she says to move and find an activity you like.
Natural Bodybuilding
Natural bodybuilding is an excellent sport for people with a competitive nature that like to compete, build relationships, and above all, protect their health. Of course, exercise and nutrition play a crucial role in your health. However, certain lifestyle habits, such as doping, can be horrendous for your health.
Natural bodybuilding allows you to exercise and eat right while avoiding drugs. That’s because if you get caught doping in natural bodybuilding leagues, you’re out. For instance, the INBA PNBA bans competitors for competing, strips them of their titles, and uploads them to the Hall of Shame.
Recap
Vitamin D is vital for your health. A deficiency can lead to all sorts of issues, including anxiety and depression, brittle bones, and a weak immune system. If you aren’t getting enough vitamin D from foods and sunlight, opt for a quality vitamin D supplement.
Follow us on Instagram, Facebook, and Twitter for more health tips from PNBA pros!
Reference
Parva, N. R., Tadepalli, S., Singh, P., Qian, A., Joshi, R., Kandala, H., Nookala, V. K., & Cheriyath, P. (2018). Prevalence of Vitamin D Deficiency and Associated Risk Factors in the US Population (2011-2012). Cureus, 10(6), e2741. https://doi.org/10.7759/cureus.2741
The Best 6 Exercises To Use Elbow Sleeves For Pain-Free Support
Work for pain-free support with elbow sleeves and these top exercises.
You may have seen elbow sleeves before but haven’t used them. There are certain exercises where elbow sleeves can be of great help and offer pain free support so you can lift big, plow through any workout and see gains. With a snug, comfortable fit, yet still versatile for all of those lifting wants and needs, elbow sleeves are the perfect fitness accessory to have in your gym bag.
Able to provide nice compression, elbow sleeves work to improve blood flow and enhance recovery, all while supporting the elbow to distribute tension evenly. With better blood flow and circulation, you bring comfort to the muscle and thus only enhance your ability to see great gains. Using these with certain exercises will only help you in the long run.
We’ve pulled together some of the top exercises to use an elbow sleeve so you can see better gains and overall pain free support.
Best Exercises For Elbow Sleeves
Bench Press
Pull-Ups
Lat Pulldown
Squats
Farmer’s Walks
Shoulder Press
Bench Press
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The bench press is something we all love to do and putting up big numbers is something to easily show your dominance over others in the gym. Great for working your chest, what you’ll find is the enhancement of many pushing movements (1).
An elbow sleeve will help you here as you hold heavy weight and need to bend your elbow to complete the movement. That strain can be a lot, but with the right support, you won’t feel as tight in the elbow.
Bench Press Benefits
Bigger chest: By working to push that weight, this targets your chest the most and you can really beef up your chest strength that way.
Enhance pushing power: Since this lift is all about the push to get the weight up, your power output will be enhanced for better performance.
How To Do The Bench Press
Lie on the bench with your feet planted on the floor. Grab the bar with your hands a little more than shoulder-width apart. Lift the bar off the rack and gently lower to your chest as you breathe in. Your forearms should be about 90 degrees from the ground as you touch your chest and with your feet planted on the ground, initiate the upward movement to return to the starting position.
Pull-Ups
Pullups | GI Exercise Guide – YouTube
The pull-up is an upper body strength exercise performed with the pull-up bar and most likely your bodyweight. The added bonus is the ability to add weight if need be to really beef up those gains (2).
Since this exercise requires you hanging and taking the load in your arms, elbow sleeves will offer that compression needed so you can lift yourself up with no problem.
Pull-Ups Benefits
Strengthen arms and back: This is a great muscle builder for your arms and back, while also working to develop that V-shape taper.
Functional exercise: Able to build muscle and allow for those gains to be made for sport specific movements, this also works well for functional ones and everyday activities.
How To Do Pull-Ups
Grab the pull-up bar with your palms down and hang from the bar. With an engaged core, pull yourself by the elbows up to the bar until your chin passes it. Lower yourself down and repeat for your desired number of reps.
Lat Pulldown
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The lat pulldown is a serious lat builder and one that works other upper body muscles well. Used with the pulldown machine, this allows you to get a great exercise while also enhancing spine stabilization and enhancing shoulder health (3).
Elbow sleeves are great here for the fact that this movement requires serious load on those elbows. As the point of movement, although your lat muscles do get work, your elbows will feel supported as you lift big weight.
Lat Pulldown Benefits
Effective lat builder: This exercise will build lat strength and allow you to maximize those pulling movements, since your lats are pivotal.
Enhance spine stabilization: By strengthening those back muscles, you work to stabilize the spine and provide for better support.
How To Do The Lat Pulldown
Position yourself on the machine and grab the handles with your desired grip. As you pull down towards your chest, squeeze your shoulder blades, keep your core engaged and feet planted on the ground. Slowly return to the starting position for the pulldown and repeat for your desired number of reps.
Squats
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The squat is a staple exercise for many since it will enhance lower body growth, so you only see the best gains. This is certainly one of those exercises that you will see promote muscle while also working to improve power and explosivity (4).
Given the position of your elbows, an elbow sleeve can alleviate some of the pressure of supporting the barbell so you can get low into that squat pain free.
Squats Benefits
Increase lower body strength: Working your quads, glutes, and hamstrings, this is a great lower body exercise to boost strength, stability, and certain sport specific and functional movements.
Better power: The nature of this movement requires the best for power and explosivity and will promote both as you look to optimize performance.
How To Do Squats
Place the barbell on your traps and shoulders with your feet shoulder width apart. With a tight core, bend your knees while keeping your spine neutral, squatting down to your optimal range of motion. Once at the bottom, drive through your feet to return back to your starting standing position.
Farmer’s Walks
Farmer’s walks are perfect for those looking to maximize their upper body routine. Great for building muscle and enhancing stability, what you will find is improved core strength and better grip (5).
With such a load given the amount of weight, you will find that elbow sleeves will relieve pressure and tension felt in the elbows, while also improving blood flow since your arms stay in one position.
Farmer’s Walks Benefits
Improve core strength: Since your core is engaged to keep your body neutral, you will see great work done for improving core strength.
Promote grip strength: Grip strength is important and can greatly help with both sport specific and functional movements.
How To Do Farmer’s Walks
Stand with your feet shoulder width apart and grab the weights, whether they be dumbbells, kettlebells, or a barbell. With a tight core and neutral spine, walk for a set distance, keeping your body tight and engaged.
Shoulder Press
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Building up our shoulders can be a challenge, but the shoulder press is one of those exercises to do just that. Building those boulder shoulders, this exercise also works to boost core strength and allow for better overhead pressing movements (6).
Since this requires load on the elbows, and that load going overhead, elbow sleeves offer great support as you push that weight to see great gains.
Shoulder Press Benefits
Increase shoulder strength: This exercise will really work those shoulders and allow for the best by optimizing your range of motion and overhead mobility.
Core work: Since this exercise requires quite a load overhead, keeping your core tight is important and will prove to pay off in the long run.
How To Do The Shoulder Press
Choose your desired amount of weight and stand with your feet shoulder width apart. Grab either dumbbells, kettlebells, or a barbell so it is at about your upper chest and engage your core for stability. When ready, lift the weight overhead, extending your arms and locking them out at the top. Continue this overhead press movement for your desired number of reps.
Benefits Of Elbow Sleeves
Elbow sleeves can benefit you in a number of ways and it is important to put a focus on support and your physical health in order to lift big weight. Benefits of elbow sleeves include:
Offer compression: A snug fit will work well as you look to warm the elbow and provide for better blood flow (7).
Support your elbow: This helps distribute tension differently so other smaller muscles also feel supported, better assisting the elbow.
Increase stability: Provide that increased stability for big lifts so you see increased strength.
Promote better recovery: Improved blood flow and circulation will enhance recovery to optimize your physical health and see better gains.
What To Look For In Elbow Sleeves
When choosing your elbow sleeve, it is important to look for fit. You want the sleeve to offer support and compression, but also allow for optimal movement, for this will affect the exercise as a whole. The kind of material used is important as well, for you want the sleeve to physically feel comfortable and not too scratchy, itchy, or any of those uncomfortable feelings. Since you will use these for plenty of lifts, it is also important to note the durability of the product. A product worth your time and money will last you a while no matter how much you use it.
Check out our list of the Best Elbow Sleeves for more great products to maximize pain-free support!
Wrap Up
These top exercises for elbow sleeves are great to put into your routine and can really enhance all areas of your gains. With the right elbow sleeve, you can work to promote support and better compression to allow for only the best in terms of blood flow, recovery, and growth. Check out some top elbow sleeves and see how they can improve your performance today.
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
Tungate, P. (2019). “The Bench Press: A Comparison Between Flat-Back and Arched-Back Techniques”. (source)
Ronai, P.; et al. (2014). “The Pull-up”. (source)
Newton, H.; et al. (1998). “The Lat Pulldown”. (source)
Kubo, K.; et al. (2019). “Effects of squat training with different depths on lower limb muscle volumes”. (source)
Winwood, P.; et al. (2015). “A Biomechanical Analysis of the Farmers Walk, and Comparison with the Deadlift and Unloaded Walk”. (source)
McKean, M.; et al. (2015). “Overhead shoulder press- In-front of the head or behind the head?”. (source)
Pereira, M.; et al. (2014). “The Effects of Graduated Compression Sleeves on Muscle Performance: A Randomised Controlled Trial”. (source)