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Can wheat ruin your gains?
Can wheat ruin your gains?
Bread! Glorious glorious bread. Burger (buns), pizzas, sandwiches, pastries, cakes, pretty much what cheat days are made of, but these goodies all contain one key common ingredient – and that is wheat. But is wheat ruining your gains? Let’s take a closer look.
Firstly what is wheat?
Wheat is one of the oldest and most cultivated and consumed crops around, and is literally found in everything that you eat, this ranges from bread, pasta, cakes, crackers, cookies, pastes, alcohol to even products that contain dextrose.
Nutritionist Cyndi O’Meara who wrote and stars in the documentary ‘What’s with Wheat’, states that, over the last 100 years ‘wheat had become refined, the germ and bran had started to become replaced with synthetic vitamins and mined minerals’
‘We used to ferment it and long cook it’ and ‘’we were growing a lot of it, it is in every meal, and it’s in 75% of packaged foods.’
Going back to the actual crop, the wheat kernel contains 8-15% of protein, from which 10-15% is albumin/ globulin and 85-90% is gluten.
So what is gluten?
So gluten is a protein that is found in grains, and helps maintain their shape but more importantly gluten is comprised of two proteins called, gliadin and glutenin, and gliadin is responsible for the health issues that come with gluten.
Gliadin breakdown:
So gliadin is a glycoprotein (that is when a protein and carbohydrate are combined), and, as already mentioned, it is present in wheat, and other grains such as millet, rye, barley and oats
Gliadin is resistant to pancreatic, gastric, and intestinal digestion in the gastrointestinal tract.
The reason for this is that gladin is very high in amino acids proline and glutamine, which are very hard to digest, and this is what makes gluten so hard to break down.
The ironic aspect here is that the word gluten derives from the word glue, and glue is meant to be strong and sticky and hard to break down as it contains strong adhesive properties. (Which is essentially what is happening here).
So another element in bread is dough which is made by adding flour and water, the glue-like consistency in the dough allows the bread to rise, and also gives it its texture.
So each time you consume this, you are essentially adding this glue like substance into your digestive system.
Health issues related to gluten
Celiac disease is an autoimmune disease where eating gluten damages the small intestine, and creates issues with nutrients being absorbed. The disease is associated with abdominal bloating, constipation, diarrhoea, pain and weight loss, thyroid disease, cancer and even kidney disease. There is also an increased risk to infertility and is hereditary
Non Celiac Gluten Sensitivity (NCGS), symptoms include severe digestive issues, headaches, joint pain,weaker bones, numbness in limbs, iron deficiency like anemia and even depression, and symptoms appear hours or even days after gluten has been consumed. A 2018 study found that ‘the diagnosis of NCGS remains elusive because of poor knowledge of the mechanisms underlying symptom experience and the lack of reliable biomarkers’. The same study goes on to conclude that to identify NCGS ‘the identification of reliable tests that be used in clinical practice would enormormously improve the recognition, legitimization, and treatment of this disorder.’
Wheat Allergy, similar to celiac disease symptoms include: headaches, problems breathing, swelling, itching, irritation, rashes/ hives, diarrhoea and vomiting. Wheat allergies are estimated to affect up to 1% of the population.
Irritable Bowel Syndrome (IBS), as the name suggests is when the bowel becomes irritable and the toilet becomes your best friend. Symptoms include diarrhoea, abdominal pain, bloating and constipation. But according to a study published in 2019, ‘providing (a) gluten-free diet could be improved patient treatment’s symptoms.’ And that the duration of said treatment ‘can lead to better therapeutic outcomes’.
Why has wheat become an issue
Cyndi O’Meara, nutritionist and creator of ‘What’s with Wheat’, goes on to state that ‘the practice that has been the most of impact to wheat has been the drying of the crop a couple of weeks before harvest, and it’s done using a chemical.’
She goes on to say that the chemical in question is glyphosate (which can be found in the herbicide Roundup).
Research from 2013 seemed to suggest a correlation between the use of glyphosate (the herbicide in roundup which was used on crops), and the growing rise in celiac disease.
Jeffrey M Smith of Institute for Responsible Technology (IRT), who produced the report, was quoted as saying that ‘it is relevant that the same conditions identified in lab animals fed GMOs or exposed to glyphosate (the active ingredient in Roundup) are on the rise in the US population since GMO’s were introduced.’
A 2017 study stated that ‘a causative link between glyphosate and gut microbiome associated intestinal disorders remain hypothetical but nonetheless and important area to be investigated’, so the link between glyphosate and the rise in celiac disease cannot be ruled out.
So can wheat ruin your gains, well not necessarily, but it could hinder your performance levels. And maybe wheat, gluten, or even the pesky gliadin isn’t actually the issue here, maybe we are all actually glyphosate intolerant…
References:
https://pubmed.ncbi.nlm.nih.gov/12223360/
https://pubmed.ncbi.nlm.nih.gov/26437832/
https://pubmed.ncbi.nlm.nih.gov/19386614/
https://pubmed.ncbi.nlm.nih.gov/6128447/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5485308/#:~:text=The%20gliadin%20prolamin%20(from%20gluten,high%20glutamine%20and%20proline%20contents.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945755/
https://pubmed.ncbi.nlm.nih.gov/23648697/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4743586/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3633663/
https://www.cghjournal.org/article/S1542-3565(15)01715-2/fulltext
https://pubmed.ncbi.nlm.nih.gov/32316404/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6559066/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4690093/
https://journals.lww.com/ajg/Fulltext/2018/06002/American_College_of_Gastroenterology_Monograph_on.1.aspx
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6182669/
3 Quick Workouts To Get Rid Of Back Fat
The “other” spare tire
As horrible as spare tire syndrome is, there’s an epidemic that’s just as worst, it’s called back fat. That’s right, many men are focusing on their arms and chest and leaving their back out of the equation are doing themselves a strong disservice according to Simon King, personal trainer and owner of Cre8 Fitness gym in London.
“First, poor diet; eating whole foods that don’t inflame your body is a solid starting point,” Says King. “Second, neglecting the back muscles in training can sometimes be the cause since too many guys overtrain their chest and arms—the muscles they can see in the mirror—which can atrophy muscles in the back,”
King explains you always want to add compound movements into your workout. Exercises like the deadlift, squats, pull-ups, and pushups are all popular options.
“Third, a lack of high-intensity cardiovascular training can also be the pitfall since you need a multi-approached attack to really shift a stubborn fat storing area, and this form of training is really geared towards burning fat.”
While that advice is great in theory, what does a high intensity training workout really look like? We’re glad you asked. Below are 3 quick workout routines that will get rid of that stubborn back fat in no time.
Routine #1: The 200 Challenge
Directions: Complete 10 deadlifts followed by 10 push ups for 10 total rounds for time. Don’t pause for rest. “Once the 200 reps are completed, note your time and aim to beat that next go-around,” King says. Make sure you maintain safe and correct form throughout.
– Deadlifts x 10 (Beginners use 50% of body weight on bar; intermediate lifters use 75% of bodyweight; advanced lifters use 100% of bodyweight.)– Pushups x 10
Routine #2: The Hurt So Good
Perform the exercises as supersets keeping full range in your movements and a controlled tempo. Complete as many rounds as possible in 15 minutes, resting only as needed. Your score is determined by the total reps completed, so if you did 4 full rounds you have a score of 152 (38 reps x 4 rounds), get it?. Try to bet your previous score each workout.
1A. Front squat x 6 (75% of your bodyweight on the bar)1B. Pull ups x 62A. Back squat x 10 (75% of your bodyweight on the
Routine #3: The Finisher
Do as many reps of an exercise as possible in 45 seconds, rest 15 seconds, and then move on to the next movement. After you complete Exercise 4, rest 1 minute. That’s 1 round. Do a total of 6 rounds—for a 30-minute workout that’ll bust stubborn fat for good.
Exercise 1. Pushup-position rowExercise 2. Skier swingExercise 3. Lateral squat switchesExercise 4. Clean to push press.
Wrap Up
There you go, three workouts all under 30 minutes that will get you shredded and make back fat a thing of the past. While there is no “quick trick” to cutting fat – having a more detailed direction can do wonders towards making more efficient progress.
As noted at the top, a poor diet is the first and most obvious factor in weight gain and problems cutting fat. While focused training can help burn calories – it’s ultimately what you do in the kitchen that will have the greatest impact. Use these training tips as an additional tool – not the only factor – for cutting down fat for good.
*Header image courtesy of Envato Elements.
Olympia President Jake Wood Confirms Return Of Masters Olympia in 2023
Jake Wood wanted to bring the show back this year but will definitely have it in 2023.
It has been a decade since the Masters Olympia competition was seen on stage. On Sunday, Olympia President Jake Wood confirmed that the competition is coming back and it will take place in 2023.
The Masters Olympia began in 1994 where Robby Robinson took home the first title. It was stopped in 2012 and Dexter Jackson was the final champion. This came after the competition was paused from 2004-2011. Now, it will return for the 2023 year and it could have been even sooner.
Wood joined The Menace Podcast on the Muscle & Fitness YouTube page to discuss the topic. He admitted there were plans to bring the competition back this year but it was unable to happen.
“Absolutely yeah, as a matter of fact, we had started plans to have the Masters Olympia in Romania this upcoming year. After looking at the immigration policies of people actually getting in, we decided it’s too risky for such a big event,” Jake wood said.
Wood continues by claiming that this event deserves its own weekend rather than being included during the Olympia weekend. The event will be held in Romania. The age requirement for the event is something that is important but unknown at the moment.
When asked about a timeframe, Wood said “definitely by 2023.”
“I think that would be too much at the Olympia weekend. No, I think it deserves better treatment than that. We definitely want to have it. It’s going to start happening here, something has to happen,” jake wood said.
The age requirement of the event will be interesting because many top bodybuilders in Men’s Open are around 40 years old. Brandon Curry is 39 while reigning two-time Olympia champion Big Ramy is 37. The magic number cold be 45 yers old when thinking of the requirement.
“Well, what do you change? You change the age requirement. Where do you set the bar as far as the age? At first, we said we would like it to be at forty and above. Wood stated. Well, there’s still a lot of the top guys who are right there. So, you know, the men’s open, and all the other classes too. I think maybe 45, might be the mark.”
This is an exciting announcement coming from Jake Wood. After the competition has been absent for a decade, it will have a chance to return and give competitors a chance to compete no matter their age.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Natural Bodybuilder Peter Cichonski Shares Surprising Secret to Living Longer
A Men’s Bodybuilding Grand Masters Natural Olympia bronze medalist, Peter Cichonski, reveals a secret to living longer.
It’s no surprise that exercising and nutrition are an essential part of living a long life. Although, there are other things you can do outside of diet and physical activity that can affect your longevity. Your lifestyle and avoiding unhealthy habits, such as smoking and drinking, can increase your lifespan. Additionally, an International Natural Bodybuilding Associoation (INBA)/Professional Natural Bodybuilding Association (PNBA) Natural Olympia third-place winner shares another hack for decreasing aging. According to Peter Cichonski, red light from the sun will slow aging. On social media, he shared a few posts explaining how this works.
Cichonski said that the sun contains 43% red light and infrared light. And that receiving red light from the sun penetrates upwards of 12 inches through your skin. Cichonski claims that your mitochondria (cells power) use red light to maximize cellular energy. Cichonski stated, “Any time you can see the sun you can absorb red light. since [sic] we lose approximately 10% efficiency of our mitochondria With [sic] every decade of life that passes, maximize your Energy [sic] output with natural red light, it’s free.”
Likewise, Peter Cichonski has several other Instagram posts supporting his belief that the red light you receive from the sun is good for your body. He believes that red light will maximize your circadian rhythm and mitochondrial efficiency. And he acknowledges that red light from the sun will do more than just slow aging. But realigning your circadian rhythm will “supercharge your strength, endurance and recovery.”
Below you can view an Instagram post from Cichonski expressing how red light improves your body.
https://www.instagram.com/p/CZ6Ln2drldp/?utm_source=ig_web_copy_link
Who Is Peter Cichonski?
Peter Cichonski is a professional natural bodybuilder and chiropractor. At this past Natural Olympia (2021), Cichonski shared the stage with the top natural bodybuilders in the world, including legend Philip Ricardo Jr. and fellow Hall of Famer Chad Martin and walked away with a third-place finish in the Men’s Grand Masters division.
Mitochondria and Aging
Mitochondria are regarded as the powerhouse of your cells. They take the energy you use from food and turn it into energy your cells can use. They also contribute to the aging process. As you age, your mitochondria “battery” declines.
Peter Cichonski blames your mitochondria for preventing you from living past 100. Cichonski asserted, “Do you know why most people don’t live to see 100? Basically with every decade of life that passes we lose approximately 10% of our human batteries (mitochondria) ability to make energy for our cells. so [sic] right around 100 years old the batteries no longer produce energy. not [sic] much different than how the battery in your cell phone works.”
Natural Bodybuilding Can Increase Your Lifespan
Besides the red light you receive from sunlight, natural bodybuilding is an excellent sport for increasing your lifespan. According to Kayla Rowling – Bikini Divas 2021 Natural Olympia champ – natural bodybuilding can balance your masculine and feminine energies.
Furthermore, natural bodybuilding leagues don’t allow doping into the sport. And the largest natural bodybuilding federation, the INBA PNBA, has the most advanced drug testing method in place to prevent athletes from partaking in banned substances – the World Anti-Doping Agency (WADA).
In fact, pro natural bodybuilder Mati Scopinaro expressed his strong views on the devastation of drugs in the sport of natural bodybuilding and how it affects your health.
Recap
Continue to exercise and eat eathy and get your daily dosage of vitamin D via the sun to take advantage of the natural red light you receive to increase your lifespan.
Follow us on Instagram, Facebook, and Twitter for more health hacks from the most elite natural physiques on the planet!
5 Best Steroids for Mass (Used by Pros)
Disclaimer: The following article is for educational purposes only and NOT to promote the use of illegal steroids. If you have any questions or concerns, Dr. Touliatos is currently available for consultations.
The primary reason people take anabolic steroids is to build muscle size and strength. In this article, we reveal the best steroids for mass and the dosages/cycles utilized by bodybuilders today.
These steroids will be ranked in order of potency from 1 to 5, with 1 producing the best results.
Note: Some of the following steroids build significant amounts of lean muscle, but not overall weight/mass gain and thus are ranked lower on the list.
1. Dianabol
Dianabol (Methandrostenolone) first became popular in the 70s, when bodybuilders from the golden era heavily relied on this steroid to bulk up.
Consequently, Arnold, Franco, Zane and others produced some of the greatest physiques of all time; still leaving fans in awe today.
Thus, it is of no surprise that Dianabol’s popularity has only increased over the last 50 years, maintaining its unofficial title of being the most popular bulking steroid on the market.
Beginners can experience 25-30lbs of weight gain during their first cycle, with roughly two-thirds of this being lean muscle and the remaining being water retention.
Exceptional increases in muscular strength are also to be expected, with users commonly adding 50lbs to their compounds lifts.
Dianabol Side Effects
Gynecomastia
Dianabol can cause gynecomastia in users due to its estrogenic nature, with the aromatase enzyme being present. Thus, users may want to keep a SERM (selective estrogen receptor modulator) close by, in case their nipples start to become puffy. SERMs, such as Nolvadex, will effectively inhibit estrogenic activity in the mammary glands; without affecting estrogen levels. This is advantageous, as estrogen contributes to some of the gains experienced on-cycle, thus blocking it is not optimal.
Liver Toxicity
Dianabol is a c-17 alpha-alkylated steroid and thus liver toxicity is certain, essentially increasing the workload on the organ. Users can take TUDCA (tauroursodeoxycholic acid) during Dianabol cycles to minimize hepatic stress, keeping ALT (alanine aminotransferase) and AST (aspartate aminotransferase) enzymes as low as possible.
Testosterone Suppression
Testosterone suppression with Dianabol is significant, with endogenous levels taking several months to restore back to normal levels. A PCT, including a SERM such as clomiphene, can help to shorten this recovery period.
High Blood Pressure
Dianabol has a significant effect on cholesterol and blood pressure, due to it being exogenous testosterone, an oral and causing water retention.
Oral steroids stimulate hepatic lipase in the liver, further reducing high-density lipoprotein (HDL) cholesterol and thus exacerbating blood pressure. The aromatizing nature of Dianabol also causes water retention, which increases blood viscosity — reducing circulation to the heart.
Dianabol Cycle
Note: The above Dianabol cycle is dosed for beginners; however, more experienced steroid users can increase the dosage up to 30mg/day and extend the cycle to 6 weeks.
Complementary steroids that can be stacked with Dianabol are Deca Durabolin and Testosterone.
2. Anadrol
Anadrol (Oxymetholone) is potentially equal to Dianabol in terms of muscle mass and weight gain; however, Anadrol does have a tendency to cause harsher side effects, hence how it’s ranked number 2 on this list.
Anadrol is very similar to Dianabol; causing impressive strength and muscle gains. The main difference between the two is that Anadrol is more androgenic, due to it being a DHT derivative and thus users can expect greater hypertrophy in the trapezius and deltoid muscles on Anadrol; as well as enhanced fat loss.
Such reductions in fat mass are one of the reasons why Anadrol can sometimes be used as a cutting steroid, especially when users are following low sodium diets to keep extracellular water retention at bay — but increasing intracellular muscle volume.
Anadrol Side Effects
Blood Pressure
When Anadrol is taken in today’s dosages of 50-100mg/day, Anadrol is possibly the worst steroid for cholesterol and blood pressure.
Anadrol’s high toxicity is perhaps why it remains considerably less popular than Dianabol (despite offering much of the same benefits).
Liver Toxicity
Anadrol is nicknamed ‘A-Bombs’, which is a fitting name considering its physiological effects can be described as dropping a bomb on the liver. Extensive cycles or high dosages surely will cause hepatic damage and potentially cause cirrhosis.
Testosterone Suppression
Anadrol is very suppressive, taking several months for endogenous testosterone levels to correct back to a normal range. PCT’s are designed specifically for potent steroids like this.
Acne and Hair Loss
Androgenic side effects like acne vulgaris and male pattern baldness are possible on Anadrol, due to it being a DHT-derived compound.
Anadrol Cycle
Note: Anadrol isn’t suitable for beginners; however, intermediate users can adopt the above dosages. Experienced steroid users who are competing and want to run aggressive cycles may even increase the dosage to 100mg/day; however, this isn’t advised.
Complementary steroids that can be stacked with Anadrol are Testosterone and Deca Durabolin. Bodybuilders also stack Trenbolone with Anadrol — however, this should be viewed as hardcore and an unnecessary stack for most users.
3. Testosterone
The first anabolic steroid ever created comes in at third on the list. However, if we were strictly weighing up the pros and cons of each steroid — Testosterone would be first.
It may not be the best steroid for mass, but it’s not far behind Dianabol or Anadrol on the anabolic scale. Also, Testosterone is far superior to Dianabol and Anadrol in terms of damage limitation, producing only mild side effects in moderate dosages. This is why doctors are comfortable prescribing it to men worldwide who naturally have low testosterone.
Testosterone is commonly used as a first steroid cycle, which typically produces 20-25lbs in mass.
Testosterone also has potent fat-burning properties, with users experiencing a notable reduction in subcutaneous fat. Thus, despite Testosterone’s powerful anabolic nature, it can also be used as a cutting steroid.
Side Effects
Blood Pressure
A modest rise in blood pressure is to be expected on Testosterone; however out of all anabolic steroids — Testosterone is the most cardiovascular-friendly.
Testosterone Suppression
Testosterone will decrease endogenous testosterone production and thus if a person wants to maintain normal testicular function — they should only utilize Testosterone in cycles; as opposed to taking it all year round (blasting and cruising).
Hair Loss/Acne
Testosterone is particularly androgenic, thus bodybuilders susceptible to acne vulgaris and hair loss/recession may experience such side effects.
Testosterone Cycle
Note: The above cycle is tailored for beginners and can be taken as a first cycle.
Complementary steroids that can be stacked with Testosterone are Dianabol, Deca Durabolin, Anadrol and Trenbolone.
Also, several cutting steroids work well in conjunction with Testosterone, being Anavar and Winstrol.
Testosterone’s versatility makes it an optimal compound for virtually any stack.
4. Trenbolone
If this wasn’t a list of the best steroids for mass, but instead the best steroids for lean muscle — Trenbolone would be number one.
In terms of pure muscle tissue being built, Trenbolone can rival any bulking steroid. However, because it doesn’t cause excessive weight gain, due to water loss and fat loss — it takes the 4th spot.
Trenbolone is arguably the most powerful steroid a person could take for transforming their body as quickly as possible. Users pack on muscle fast and burn fat at a rapid rate (with the acetate ester), thus it could be classed as the best bulking and cutting steroid respectively.
The downside to Trenbolone undoubtedly is the harsh side effects it produces, making it only suitable for experienced steroid users.
Trenbolone Side Effects
Blood Pressure
Trenbolone will cause a hefty rise in blood pressure, due to it being a potent compound — and due to its stimulative effects on the central nervous system; increasing adrenaline production. Also, a lack of aromatization can exacerbate HDL cholesterol, as estrogen is cardioprotective.
Testosterone Suppression
Endogenous shut down can be severe on Trenbolone, and thus users will need to wait several months before their testosterone levels recover, before utilizing further cycles. Failure to leave gaps like this in-between cycles can lead to permanent damage to the HPT (hypothalamic-pituitary-testicular) axis.
Acne and Hair Loss
Trenbolone has an androgenic rating of 500, indicating its potent nature in this regard. Thus, some level of hair thinning/recession/loss is to be expected; with acne probable in users genetically susceptible to overstimulated sebaceous glands.
Note: This is a sample Trenbolone-only cycle, utilized by intermediate steroid users.
Two complimentary steroids that are commonly stacked with Trenbolone for more mass are Testosterone and Anadrol. However, users should be comfortable running Trenbolone-only cycles first, before thinking about stacking it with other compounds; due to high cardiotoxicity.
5. Deca Durabolin
Deca Durabolin (Nandrolone) was a bulking steroid commonly used in the Golden Era, alongside Dianabol.
Deca Durabolin certainly isn’t the most powerful steroid on this list; however, its effects on mass aren’t to be underestimated (especially when stacked with other bulking AAS).
Deca Durabolin doesn’t just produce impressive gains in mass, but also drastically increases intracellular fluid — resulting in exceptional muscle fullness/thickness.
Furthermore, Deca Durabolin isn’t androgenic; thus it offers unique protection to hair follicles on the scalp and helps to reduce acne.
Deca Durabolin Side Effects
Impotence
Impotence or ‘Deca dick’ is a common side effect, due to a lack of nitric oxide production; as well as excessive prolactin in the bloodstream on Deca Durabolin.
Some bodybuilders have successfully overcome this side effect by taking Cabergoline, which reduces prolactin levels. Or, by stacking Deca Durabolin with an androgenic steroid, such as Testosterone, increasing nitric oxide and thus blood flow to the penis.
Testosterone Suppression
Deca Durabolin is very suppressive and thus many users will administer a PCT as soon as a cycle ends.
Cholesterol
Deca Durabolin will have a mild adverse effect on cholesterol levels. Although this is a negative, the severity is much less than other anabolic steroids — making it somewhat cardiovascular friendly in comparison.
Deca Durabolin Cycle
Note: The above cycle is suitable for steroid users who have run Testosterone before at moderate dosages, and want to take their mass gains to the next level, with the addition of Deca.
Anabolic steroids that complement Deca Durabolin are Testosterone, Anadrol and Dianabol.
FAQ
What is the Best Steroid Stack for Mass?
The best steroid stack for mass, in terms of sheer potency, would be:
Dianabol and Testosterone
Below is a sample steroid cycle of Dianabol and Testosterone when taken together:
Note: This stack should only be taken if a user has taken Testosterone or Dianabol already in solo cycles, and is comfortable with the side effects.
Considering that the above stack is the best stack for mass, it is not overly harsh in terms of side effects. Equally though, it is not suitable for beginners — but intermediate and advanced steroid users.
What is the Safest Steroid Stack for Mass?
The safest steroid stack for mass would be Testosterone and Deca Durabolin.
Testosterone is the safest anabolic steroid available, with it having only mild effects on cholesterol and posing little to no liver toxicity.
Deca Durabolin also only impacts HDL/LDL cholesterol to a mild degree, and poses no hepatotoxicity, being an injectable steroid like Testosterone
The main drawbacks with Deca Durabolin are the sexual side effects, being impotence, and lack of libido. However, this stack is a complementary duo as Testosterone can greatly reduce such side effects; due to additional androgenicity.
Below is a sample stack of Testosterone and Deca Durabolin:
Do Steroids Result in Permanent Mass Gain?
Yes, anabolic steroids permanently affect the number of myonuclei in the muscle cell; thus through the concept of muscle memory, hypertrophy can be restored at any point in time.
Therefore, not only will users retain the muscle they’ve gained from steroids, if continuing to lift weights and train, but if they stopped lifting weights and experience muscle atrophy; should they resume training in the future — the body will restore the previous muscle size in a matter of weeks.
This is why certain sporting federations are looking to ban athletes if they have ever taken steroids during their lifetime, as it has a long-term/permanent effect.
Summary
The best steroid for mass will largely depend on what the user wants to achieve.
If a person wants to strictly gain lean mass, with no water retention, Trenbolone is the best compound.
Similarly, if users want to gain as much mass as possible, and are happy to accumulate 10lbs of water retention in the process — Dianabol or Anadrol are popular options.
Testosterone however ticks most of the boxes in what people want in a bulking steroid; building significant amounts of muscle, burning fat and producing few side effects.
Why You’re Always Hungry & The Best Ways To Stop It
Kill those hunger cravings!
Do you ever feel like you can’t stop eating? No matter how much you want to push yourself to stick to that diet, you just can’t stop? Notice how it might be hurting your gains. This idea that we’re always hungry is not unique and you aren’t alone. It isn’t necessarily something you are doing wrong, just something you might not notice. But through awareness and constantly giving your body the proper fuel and tools it needs, you can better tackle those hunger cravings to only see the best results. And by knowing how to stop it, this will prove to be effective in the long run.
Hunger is that sign our bodies give us when we realize we need more food. That pit in your stomach is uncomfortable and we are constantly finding ways to keep ourselves full. And too often we find ourselves always eating and we just can’t stop. But your body isn’t always hungry. There are reasons for why you can’t stop eating.
We’ll get into those in this article so you can better tackle those cravings and avoid any of those unwanted feelings. For those trying to lean out and sculpt that shredded aesthetic, it is important you know just how to properly form a diet plan that will keep you full so you aren’t constantly eating. Let’s get into why you might always be hungry and the best ways to stop it.
Why You’re Always Hungry
That feeling of constantly being hungry can be a killer and for most us is just something we can’t stand. What you will notice is that with some of these reasons, it is because you aren’t getting enough of certain things we need to help keep us full. Let’s take a look at some of the reasons why this is the case.
Not Enough Protein
Protein is essential in helping us feel full and if you are someone who doesn’t eat enough protein, this can really be a gains killer. Without the proper amount of protein in your diet, that empty feeling will never go away (1). For those us who lift and want to see the best gains, protein is also essential in muscle growth and recovery. So by neglecting protein, you are ultimately only hurting your overall gains.
Not Enough Water
Hydration is another key factor in a healthy lifestyle and for athletes and those who engage in regular activity, it is important to realize that not enough water can also lead to that empty feeling in your stomach (2). You’ve probably heard that you should drink a glass of water before you eat a meal. This controls how much you eat so you don’t over eat. The reason is that drinking water can fill you up. By constantly drinking, you will feel more full and eliminate those cravings.
Too Much Exercise
Your training plan should reflect a good lifestyle and too much of it can cause you to constantly eat. High intensity exercise will especially make you more hungry since you burn way more calories. With too many calories leaving, your body needs more nutrients to thrive. So while exercise can actually aid in keeping you full, too much of it can cause unwanted cravings and hunger (3).
Stress is a gains killer and too much stress can increase your appetite since cortisol is known to induce cravings. Working on certain approaches like meditation and mindfulness can decrease stress and help eliminate those cravings so you don’t feel a desire to eat (4).
A Lot Of Refined Carbs
Refined carbs do not contain a lot of fiber and therefore are digested rather quickly. These can give you a false sense of fullness so you feel hungry a short time later. Since these also spike your blood sugar, it will lead to a crash which ultimately triggers those hunger hormones to fire up, since low levels can cause this.
Not Enough Fiber
Fiber is incredibly important to help keep you full while also aiding in digestion. Without eating whole foods that work to keep you full, you reduce the amount of fiber you take in, thus leading to those cravings. By slowing down your rate of digestion, you allow yourself to feel more full for longer (5).
Best Ways To Stop Those Cravings
The best ways to stop those cravings are to address these issues above in a healthy and effective way. Some solutions to these problems are easy and can make all the difference.
When it comes to…
Protein: Make sure you get enough protein in each meal to keep you full until your next one. High protein foods are important to put into your diet and nutrition plan.
Hydration: Drinking enough water throughout the day will promote satiety and will keep you from becoming too dehydrated, especially as athletes working hard.
Exercise: Focus on resistance training and structure your plan so if you are performing cardio and high intensity training, you balance it out so you don’t do too much.
Stress: Finding ways to cope with stress is very important and will only work for your benefit. Things like meditation, yoga, and other mindfulness exercises can be a huge help here.
Refined Carbs: Limit the amount of refined carbs and if you do choose to eat them, make sure to include protein and foods with fiber into this meal.
Fiber: High fiber foods are key and can be a nice addition to any meal. Ensuring you get the right amount of fiber will help eliminate those unwanted cravings.
Wrap Up
That feeling of always being hungry is a pain and can hurt our gains. By knowing what causes it and the right approaches to solve it, you will better set yourself up to tackle those unfortunate cravings. Working to make sure you only follow the best plan is challenging but will pay off in the long run. Plus, you won’t be disappointed by the 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
Dhillon, J.; et al. (2016). “The Effects of Increased Protein Intake on Fullness: A Meta-Analysis and Its Limitations”. (source)
Popkin, B.; et al. (2011). “Water, Hydration and Health”. (source)
Dorling, J.; et al. (2018). “Acute and Chronic Effects of Exercise on Appetite, Energy Intake, and Appetite-Related Hormones: The Modulating Effect of Adiposity, Sex, and Habitual Physical Activity”. (source)
Nakamura, C.; et al. (2020). “Neural effects of acute stress on appetite: A magnetoencephalography study”. (source)
Lattimer, J.; et al. (2010). “Effects of Dietary Fiber and Its Components on Metabolic Health”. (source)
Santi Aragon Reveals The Worst Experience With Diuretics That Almost Hospitalized Him
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Santi Aragon continues to speak out on just how prevalent diuretic use is in bodybuilding… and how consistently dangerous they can be.
It’s no secret that diuretics can be a powerful drug when done incorrectly. It’s also well known that diuretics are used by bodybuilders during contest prep for a show. While there are very few proven incidents with diuretics in bodybuilding leading to death or hospitalization – Santi Aragon believes this is a very dangerous aspect of bodybuilding and a serious health risk for individuals in the sport. That’s why after his retirement he has dedicated himself to speaking openly about the risks many avoid discussing in bodybuilding. In our latest GI Exclusive interview, Santi Aragon details the worst experience he had using diuretics and how it nearly put him into the hospital.
After a quite tragic year for bodybuilding in 2021 due to many too-soon athlete deaths, the discussion about health has been highlighted in the sport. While many of these deaths are possibly coincidental – there have been those who have started speaking out about the often unspoken dangers in the sport. Perhaps these recent deaths are unconnected – but the event has spurred a bigger openness in bodybuilding.
The discussion of diuretics in bodybuilding is one aspect that has opened up in recent years. Many big names in the sport have spoken with Generation Iron – including Victor Martinez, Milos Sarcev, and even 8x Olympia legend Ronnie Coleman – on just how dangerous these drugs can be. Now we can also add Santi Aragon to that list.
Santi Aragon made headlines late last year when he announced he would be retiring from bodybuilding at only 33 years old. His reasons were not because of any injury or current health issue – but because he wanted to leave the sport before it started damaging his health long term. Since then – he has been extremely open about the dangers he’s learned about from being a career bodybuilder.
In terms of diuretics, Santi Aragon admits that he has countess stories he’s heard and experienced himself showcasing just how frequent these drugs are used – and how often they can lead to harm. While it may be a small percentage that end up in the hospital or dead – Santi claims there are many close calls that the public never learn about.
One close call was experienced by Santi Aragon himself. He described to us the worst experience using diuretics during his bodybuilding career. He was much younger, 22 years old, and was blindly following whatever his coach directed him to do during contest prep. He removed salt completely from his diet – only boiling his food – and cut down to an incredibly peeled and conditioned physique. To help further get shredded, Santi also took a diuretic.
Santi Aragon was completely dehydrated – but still not at the weight desired for the competition. So one night before the show, his coach advised him to load with food but no water. This brought salt back into his system without hydrating himself. At the same time, he was still being dehydrated from the diuretic he took as well.
By the time Santi Aragon stepped on stage for prejudging, he was lightheaded and seeing trailing cloudy lights. He was one inch away from passing out. He made it through prejudging – but then found his body overheating. Without any water in his system, he could cool down. He had to sit with his feet in buckets of ice water to regulate his temperature.
Ultimately, Santi Aragon recovered without major issue. But looking back, he realizes that he should have certainly went to the hospital. The situation could have gone far worse. He was lucky. And Santi believes this kind of story happens all the time in bodybuilding. The near-misses that never get publicized. He believes that the issue with diuretics is actually far worse than the public even realizes at this moment. That’s why he wants to speak out about it. It’s reasons like these that made him decide to retire early.
You can watch Santi Aragon go into full detail about his experience with diuretics in our latest GI Exclusive interview segment above.
2022 Boston Pro Lineup Has Been Announced: Regan Grimes, Steve Kuclo Headline The Group
The 2022 Boston Pro is less than a month away with some big names expected to appear.
The 2022 bodybuilding season is preparing to heat up and it begins with the 2022 Arnold Classic, which will take place from March 3-6 in Columbus, OH. Shortly after, competitors will take the stage in Boston for the 2022 Boston Pro on March 12. The full lineup has been announced for the show and it will feature seven divisions from around the sport.
Men’s Bodybuilding will highlight the event and it will also feature Classic Physique, Men’s Physique, Fitness, Bikini, Figure, and Wellness.
The bodybuilding show will take place on the Saturday but there will be plenty of actions for fans to see. There will be a meet and greet with some of the best bodybuilders of all-time. Ronnie Coleman, Dexter Jackson, Jay Cutler, Flex Wheeler, and Phil Heath will be present to meet the fans. Brandon Curry and Andre Ferguson will also be part of the meet and greet.
The winners from each division will automatically qualify for the 2022 Olympia and get their season off to a hot start. The full lineup has been announced from each division and it can be found below.
Men’s Bodybuilding
Phil Clahar
Douglas Fruchey
Regan Grimes
Steve Kuclo
Justin Maki
Eslam Mohamed
Justin Rodriguez
Nathan Spear
Classic Physique
Abdelkarim Ammari
Michael Bell
Antonio Cummings
Jared Keys
Ricardo Martinez
Laconia Seymour
Lamar Shaw
Darwin Uribe
Bartley Weaver IV
Andrew Wilson
Men’s Physique
Erin Banks
Riccardo Croci
Daniele D’Onofrio
Xavisus Gayden
Joshua Guidry
Lee Harvey
Jeremy Henry
Drelyn Hunt
Julian Ibes
Alexander James
Daniel Leone
Diogo Montenegro
Puwanat Putoya
Sharif Reid
Jerome Shanklin
Franklin Turner
Antoine Weatherspoon
Fitness
Jaclyn Baker
Missy Truscott
Aurika Tyrgale
Figure
Maude Exantus
Nicole Zenobia Grahm
Carparelli Luana
Neli Mitreva
Kiah Tiller
Ronshende Whittington
Wellness
Yarishna Ayala
Vanessa Bernardo
Casey Delong
Daisha Johnson
Ladonna Jones
Celeste Morales
Lorena Ragusa
Tracy Williams
Bikini
Maureen Blanquisco
Jessica Nicole Dolias
Alessia Facchin
Eli Fernandez
Nittaya Kongthun
Crystal Leigh
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
How The Snatch Pull Works To Boost Your Powerlifts
This exercise will work the fundamentals of strength and improve a powerlifter’s ability to lift big weight.
While many of us powerlifters focus on the big three exercises, being the bench press, squat, and deadlift, it is important to start looking towards other exercises that can really work to help improve our strength goals. Working on other exercises can enhance growth in other muscles, as well as work the same muscle group differently to target a certain way of growth.
What you’ll find is that smaller stabilizer muscles will get work done as well which will help assist those larger muscles as you start to increase in weight. The snatch pull is a technical exercise that is vital for Olympic weightlifters and one to really help boost your powerlift.
The purpose of looking towards other exercises to enhance your powerlift is that you want to try and increase the speed and height of the movement, as well as your overall ability to perform. Not only will this give you a serious boost during that one rep max, but as you continue progressing through training, you will add more weight, sharpen your technique, and start to build that physique you want most.
An exercise like the snatch pull allows you to work on mechanics which is vital for keeping you in the gym and away from injury, while also providing you the benefit of getting some great work done to feel accomplished.
Let’s take a look at the snatch pull and see just what this can do for your powerlifts. Even for those not looking to enhance their powerlifts per say, you can still benefit from performing an exercise like this. Improving our overall training needs is important and this exercise can help us achieve just that.
What Is The Snatch Pull?
The snatch pull is an exercise used by Olympic weightlifter to help build strength, speed, size, and a host of other aspects to their training vital for competition. For those looking to improve their snatch, this is a great way to nail down the fundamentals and work on a consistent movement to tackle any issues that may arise when performing any of these big lifts. As a way to help lifters learn how to properly use and move with the bar, while perfecting mechanics of these exercises which require a lot of weight, with the snatch pull you are one step closer to that Olympic performance (1).
Muscles Worked
For the snatch pull, you get a lot of lower body work, as well as some upper body muscles during the pulling portion. When it comes to some of the variations around, different muscles may be used at different times, but on the whole, this is a pretty great exercise to give your whole body a challenge.
Benefits Of The Snatch Pull
Build Muscle For Increased Strength & Power
With this exercise, you really start to build that strength and power you desperately seek. With a real challenge, the snatch pull allows you to grow and build serious muscle to aid in running faster, jumping higher, and having more all-around power when it comes to shorter movements. This will also help with other bigger, more staple lifts.
Promote Explosivity
As an exercise that requires a certain degree of explosivity, what you’ll find is that all other movements you perform will see an increase in this explosive power. For powerlifters and other sport specific movements, this will prove to be a huge boost to your overall performance and increased explosive power can give you the edge up on many of your opponents (2).
Work On Efficient Movement
This exercise requires a need and care with the utmost form and through doing so, you develop a sense of efficiency that can be seen with many movements. Working on technique is vital for progressing in a healthy and worthwhile way with all exercises and this is just one example of how much focus is needed to tackle this exercise. The more efficient and technical you are, the more weight you can toss on that bar to start lifting even bigger amounts (3).
Simple To Learn
Putting weight aside, this exercise is simple to learn and can be done with just the bar. For beginners, it will really work to establish form which will pay off in the long run as you progress in your training. It will also work to diversify your workouts offering more variety to keep you engaged. As you grow more advanced, toss on more weight and really start to see that muscle growth develop while other areas of your routine improve as well.
How To Perform This Exercise
Here are the steps to performing the snatch pull exercise:
Start with the barbell on the floor and place your feet just under the bar. Your torso will be in the middle of your knees as you brace your core and look for a tight low back. Your arms will slightly wider than shoulder width apart and you want your hands ahead of your elbows. Using your legs, drive the bar up, almost like an upright row, but once you get towards the top, shrug your shoulders and raise up on your feet. As you lower to the ground, gently bend your knees and with a controlled motion, bring the weight back down. Repeat for your desired number of reps.
Wrap Up
The snatch pull exercise is a technical variation and one that will really increase strength and power through precise movements. When it comes to powerlifts and elevating performance, this is one exercise to include in your routine. Looking for the best ways to advance our goals is key and through incorporating other exercises, one’s we may not have tried before, we target our muscle differently to enhance growth and lead us down a progressive road towards more gains. Try the snatch pull today and see what this can do for your powerlifting and weightlifting goals.
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
DeWeese, Brad H.; Serrano, Ambrose J.; Scruggs, Steven K.; Sams, Matt L. (2012). “The Clean Pull and Snatch Pull”. (source)
Waller, Mike; Piper, Timothy; Miller, Jason (2009). “Coaching of the Snatch/Clean Pulls Wit the High Pull Variation”. (source)
Hori, Naruhiro; Chiu, Loren Z. F.; Kawamori, Naoki (2009). “Pulling movement in weightlifting exercises from a biomechanical standpoint”. (source)
Terrence Ruffin Looks Ready to Dominate Weeks Out From The Arnold Classic
Terrence Ruffin looks incredible weeks out from the big show.
Terrence Ruffin is looking impressive just weeks out from the Arnold Classic. The 2021 Arnold Classic Physique champion is looking ready to repeat in 2022.
Securing multiple top level bodybuilding championships is no easy feat. That’s even more true when it comes to the Olympia and the Arnold Classic. If you’re able to do that then you’re certainly in a class all your own. It’s clear that Terrence Ruffin has the gifts necessary to join thar rarified status.
As the 2022 Arnold Classic draws near the returning champion Terrence Ruffin seems poised and ready to take on all challengers. Ruffin is looking to to repeat repeat the success he had in 2021. With Chris Bumstead sitting atop the Classic Physique division, Ruffin is doing his best to take his physique to another level.
Terrence Ruffin has always shown great promise as a competitor. Now he is realizing his potential and is showing the world that he is one of the top Classic Physique competitors in the world.
Weeks out from the 2022 Arnold Classic, Terrence Ruffin is showing my off his current physique. From the looks of things Ruffin is ready to repeat this year.
Todays thoughts: First time I’ve felt this tired in prep since 2018 but oh well ?. Cardio only at 30minutes a day which is fine. Food feels lower than normal (around 150g of carbs I think) but this prep wasn’t normal starting about 4-5 weeks ago. Some days I’m not quite happy with how I’m looking but today was a good day. Strength hasn’t left at all but pumps aren’t quite as strong – That doesn’t bother me though.
I feel very confident going into this show but I’m also aware that anything can happen. The stoic in me doesn’t dwell on the latter too much though. I’ve been reading a bit and the sports physiologist of top tier athletes say great athletes tend to be optimistic realists. However they turn down the realism when in and close to competition time. Almost bordering on delusion.
What do you think of Terrence Ruffin and his current physique ahead of the Arnold Classic?
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.