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Brandon Curry Shows Improved Leg Development 4 Weeks Out
Brandon Curry shows impressive leg development.
Brandon Curry shows some pretty impressive leg development 4 weeks out from the Arnold Classic. The former Olympia champion recently dropped a video showing off his much improved wheels.
It appears that the 2019 Olympia champion is looking to show that he’s still top flight competition. Brandon Curry has always been an impressive competitor and athlete, yet it seems some people have have forgotten. Big Ramy’s victories at the 2020 and 2022 Olympia have solidified him as the man to beat in bodybuilding. But not too long ago that honor belonged to Curry. Now he’s hoping to remind everyone who he is at the Arnold Classic.
Brandon Curry has been hard at work prepping for his return to the stage. It’s obvious that in order to topple Big Ramy, Curry will have to make some adjustments to his physique. While putting on muscle isn’t the only key to defeating the reigning Olympia champion, it can’t hurt for Ramy to add some mass on his frame. From his recent Instagram post it appears that Curry has taken that notion to heart.
Improved Leg Development
I’m his most recent post Brandon Curry showcased his physique while in camp for the Arnold Classic. While the exact date of the video has yet to be confirmed, Curry clarified that it was indeed taken during his prep for the upcoming mega event in March. From what can be seen in the video post Curry has done well to improve upon his leg development.
?UNDER CONSTRUCTION ?
Alright alright…I won’t say exactly when this video was from, but I will say that it’s from this prep. When this video was taken it was on an empty stomach post morning cardio so I was flat. ?
@arnoldsports I’LL BE BACK
Brandon Curry isn’t going anywhere and he still has great potential for improvement. Could he be a favorite to win the 2022 Arnold Classic?
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News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
How The Sit-Up Bench Builds Abs & Reduces Injury
The sit-up bench is one piece of equipment to use at the gym or add to your home gym for some serious muscle growth and support.
When it comes to the gym, or even or home gyms, having machines and other pieces of equipment can be vital for our success. While these machines, like a bench, may be expensive, it is wise to look towards functionality as a way to decide on just how worth it the purchase would be.
Something that allows for a variety of exercises and is multi-functional is obviously better than something more isolated-focused, but what you’ll find is the versatility of many of these machines will allow for numerous exercises anyway. The sit-up bench is one such machine that can prove worthwhile for your gains and allows for a host of exercises to be performed on it. Looking into some of the best sit-up benches isn’t a bad idea.
While the sit-up bench may be most commonly known for its ability to really enhance your ab growth, it is important to realize that other parts of you can benefit from this. Your pelvis, hips, and low back are just a few that can really benefit from the design and movements required on the sit-up bench as you really work for a great physique. As a versatile and efficient machine to have in your home gym, look no further than to a high quality bench to really enhance your goals with the features offered so you still look thick.
Let’s take a look at the sit-up bench and see just what this machine can do for us. From what it is, to the many benefits, and some great exercises and variations to try while using the sit-up bench, you won’t be disappointed with the results.
What Is This Machine?
The sit-up bench is mainly an abdominal machine designed to promote proper form, especially when performing sit-ups. What it does is provide great support and stability by limiting pressure on your back and minimizing the chance at injury given the way this supports your thick frame. Very convenient to place anywhere at home and this bench is simple to learn and use, making this piece of equipment a stellar addition to any of your workout routines as you seek variations with any amount of weight during the sit-up (1).
Benefits To Big Abs & Injury Reduction
The benefits of this machine are largely centered around muscle growth and injury prevention, but overall, this would be one purchase you won’t be disappointed in as it will enhance your sit-up. When looking to invest in your health and fitness, you can’t go wrong by adding a multi-functional tool into your repertoire.
The benefits of the sit-up bench include:
Muscle growth: Work to build abdominal muscle in a controlled and efficient way for all muscle groups with any given weight for your sit-up.
Protect against injury: Limit the risk of hurting yourself thus keeping you firing on all cylinders.
Versatility: Allows for a host of exercises to be performed and can be placed anywhere in your home for a decent price with easy assembly.
Adjustable: You can find comfort in knowing your body will be properly placed on the machine with its adjustable capabilities for this bench.
Burn some calories: Like any exercise, this will allow you to burn those calories you want gone.
Two of the biggest benefits to the sit-up bench are its ability to build those abs to sculpt that desired six-pack and work to reduce injury so you no longer have to deal with any unnecessary pain.
Build Those Desired Abs
We all want that shredded aesthetic, especially in our mid-section. It is important to have a good ab routine placed into your workout regimen to really fire up your core so you get each muscle to pop and a sit-up can help. Since this machine allows for a variety of exercises aside from the sit-up, you really get the chance to strengthen all areas of your core, including your obliques, upper and lower abdominals, and any smaller muscles that may be overlooked. This bench machine is a great way to work on targeting and toning your abs so you’re one step closer to that desired physique with the benefit of being in all kinds of positions.
Reduce Injury
The way this bench machine is built is to provide comfort as you really grind away. With padded back support and other structural benefits, this machine will work to provide great support and stabilization as you work out stress free. Too often do we find ourselves in our workout and something starts to hurt. Many of us know the difference between muscle soreness and real pain and this machine will help alleviate that fear so you can really challenge yourself and see the growth you want most (2).
Exercises To Perform On This Machine
While there are a variety of exercises to perform on this machine, we wanted to list a few to get you started. The traditional sit-up is as staple, but there are so many others to work to boost that physique so you see the desired gains you want start to take shape. With this bench being adjustable and solid as steel, it made it that much easier to find many positions with little assembly and maximum utility.
Russian Twist
This is a great exercise to target your obliques and work on that V-shape to give you a shredded aesthetic and great features. While on the bench, you rotate from side to side, really feeling the burn in your obliques as you engage your core, different than the sit-up.
Leg Lifts
Leg lifts are great for working those core muscle deep inside that offer good support to your spine and low back. Face the other direction so your hands grab the bar normally where your feet would be and your back is flat on the pads of the machine. Raise your legs to a 90-degree angle as you brace your core and use the handles for support.
Trunk Extensions
Trunk extensions will work to strengthen your back (3) and will require you to be flat on the bench, like a board as to not hyper extend. As you lay face down on the bench, slowly lift your chest as far as your free range of motion will allow and then return to the starting position.
Wrap Up
The sit-up bench is a great machine to use either at the gym or to include in your own for the features it offers, like pads. With great benefits to strengthening your core and allowing for support to prevent injury, this durable and versatile bench machine allows you to perform a variety of exercises while providing comfort as you grind away in the seat. Check out some of the best sit-up benches and really see what this can do for you as you seek that shredded aesthetic and those six-pack abs.
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
Baz-Valle, Eneko; Schoenfeld, Brad J.; Torres-Unda, Jon; Santos-Concejero, Jordan; Balsalobre-Fernandez, Carlos (2019). “The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men”. (source)
Miles, M. P.; Clarkson, P. M. (1994). “Exercise-induced muscle pain, soreness, and cramps”. (source)
Ridder, Eline M. D.; Danneels, Lieven; Vleeming, Andry; Vanderstraeten, Guy G. (2015). “Trunk extension exercises: How is the trunk extensor muscle recruitment related to the exercise dosage?”. (source)
Best Spices To Beef Up Your Meals For Weight Loss
Give your meals some flavor with the best spices for weight loss.
For our weight loss goals, we often hear that eating can’t be fun, but with the best spices for weight loss, it actually can be. No more plain chicken breasts, or cold, flavorless broccoli. Looking to those certain spices that can really boost our weight loss goals will ensure a great tasting meal while also putting an emphasis on our sculpting and toning goals. And more, once you buy a container of any of these spices, they will last a long time for a more cost-effective solution.
Eating well can be difficult, but it doesn’t have to be. When faced with the option of a good tasting meal, it can be easy to want to cover our plates with our favorite sauce. But we must refrain. Here is where spices can come in handy to really boost all areas of our fat loss goals in efforts to help us reach our desired goals. By adding taste without calories or other nonsense that can ruin our gains, we set ourselves up better when we look in the mirror.
We’ll talk spices and more below. The different kinds of spices that taste great and work well, why you should stay away from certain condiments, although we love them, and the best way to approach spicing up your meal so it doesn’t totally overpower you. With the best spices around for weight loss, you love how you look and how your meals taste.
Why Stay Away From Certain Condiments?
Certain condiments tend to have a lot of sugar and other elements on the nutrition label that we just can’t have ruin our gains. While there are alternatives out there, be them sugar-free, reduced sodium, and more, for those following a strict diet and way of approaching weight loss effectively, staying away from certain condiments may be a wise decision.
Here is where spices will come into play. By providing great tastes, while also working to give you nutritional value, you will start to see a difference in how you look and feel when you mix in these spices to your nutrition plan without a problem.
Best Spices For Weight Loss
Let’s take a look at some of the best spices for weight loss. Knowing which ones are out there and how best to tackle your goals can be of great assistance as you start to find your meal prepping groove. With benefits to weight loss, why wouldn’t you want to put these spices into your dishes for the best gains possible? So, without dragging this along further, here are some of the best spices to beef up your meals while seeing those weight loss goals.
Black Pepper
Black pepper can work to enhance your metabolism while also working to stop the build up of extra fat. Black pepper extract is also used in supplements as an aid to provide for better absorption, making black pepper a nice spice to put in the mix for more than just weight loss benefits (1).
Ginger is an interesting one for this will promote better digestion and work to keep cravings at bay by suppressing your appetite. The potential to help with weight loss, ginger will provide that interesting flavor to put on your dish (2).
Cayenne can work to speed up your metabolism to burn more calories in efforts to see those weight loss goals take shape. By working to reduce hunger as well, you won’t feel like you have to snack as often, thus leading to less calorie intake. For those who want a bit of a kick, definitely give cayenne a try (3).
Turmeric may help with weight loss by preventing fat from being stored and working to enhance thermogenesis. When mixed with a healthy diet, turmeric can aid in those weight loss goals, but again, that ties into a healthy lifestyle to start. It also has other benefits like relieving inflammation which is a nice bonus (4).
Saffron might sound too fancy, but trust us, it is a great spice. Working to reduce cravings, it can stop overeating and help with weight loss results. Psychologically, it does have some mood-enhancing effects that will contribute to feeling better overall and keeping up with your progress (5).
Ginseng is another one you may be hesitant of, but it doesn’t hurt to try it. By controlling certain hormones and working to keep your appetite in check, this may have nice weight loss effects while giving you that added taste (6).
Cinnamon is one of those spices we love to put on a variety of things and sprinkling this onto meals at any time of day can be of great assistance. For appetite control, reduced belly fat, and less cravings, cinnamon is a nice option to potentially help with those weight loss goals (7).
How Much Spice Should I Use?
Ultimately, this is up to you. There are people who love pepper and tend to load it up. Others just need a sprinkle to get a hint of a taste. The nice part about spices is that you can experiment and play around with how much you want and how other spices may work together. It isn’t an exact science with spices when you’re simply trying to add some taste to your meals. Don’t overthink it and just enjoy the different flavors you now have.
Wrap Up
The best spices to beef up those meals for weight loss can be game changers when it comes adding variety into your meals. With the right approach and knowing how best to season our dishes, we can get rid of the boredom of plain old meals and work to capitalize on our gains much better. Trying new spices can be an enjoyable process so don’t be shy and try some these great tasting and healthy options 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
Reference
Singletary, K. (2010). “Black Pepper: Overview of Health Benefits”. (source)
Anh, N.; et al. (2020). “Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials”. (source)
Varghese, S.; et al. (2017). “Chili pepper as a body weight-loss food”. (source)
Hewlings, S.; et al. (2017). “Curcumin: A Review of Its’ Effects on Human Health”. (source)
Mashmoul, M.; et al. (2013). “Saffron: A Natural Potent Antioxidant as a Promising Anti-Obesity Drug”. (source)
Li, Z.; et al. (2018). “Ginseng and obesity”. (source)
Mousavi, S.; et al. (2020). “Cinnamon supplementation positively affects obesity: A systematic review and dose-response meta-analysis of randomized controlled trials”. (source)
16 Squat and Deadlift Variations You Should Know About
Squat and Deadlift Variations You Should Know About
Squat and deadlifts are two of the most dominant compound exercises. These two exercises are also some of the most functional movements. You’ll find these exercises in almost every kind of training discipline be it bodybuilding, powerlifting, CrossFit or any other.
Performing the vanilla squats and deadlifts can cause you to hit a plateau. A great way to break through the glass ceiling is to try new variations of the exercises. There are enough variations of these exercises to keep you entertained for months.
Squats
Back Squats
Back squats are the conventional and most common type of squats. Based on your mobility, you could perform all types of squats with a high or low bar position. In the high bar position, the barbell sits on your traps, and in the low bar position, the barbell is placed on your shoulder blades.
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Front Squats
In the front squats, you place the barbell across the front side of your shoulders. The front squats are quad dominant as you need to maintain an upright position throughout the exercise.
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Box Squats
If you’re don’t have the mobility and are not comfortable going ass-to-grass in the conventional squats, the box squats can help you by squatting to the desired depth and develop explosive strength in the squat movement.
Sumo Squats
Sumo squats are wide-stance squats which primarily target the hams, glutes and inner thighs. The range of motion while performing the sumo squats is considerably smaller as compared to the conventional squats.
Narrow Stance Squats
Narrow stance squats are the opposite of sumo squats. In this variation, you have to place your feet next to each other. Doing so targets your outer thighs and helps in building the outer quad sweep.
Frankenstein Squat
Frankenstein squats are an advanced level squat variation. To perform the Frankenstein squat, you need to extend your arms straight forward and place the barbell on the “shelf” created in your shoulders. The Frankenstein squat teaches you the proper positioning of both the bar and your body during the clean and front squat.
Goblet Squat
If you’re suffering from a back injury and are not comfortable performing the barbell squats, the goblet squats can be a lifesaver. Hold a dumbbell next to your chest while performing the squats to target your quads.
Zercher Squat
Zercher squat involves holding the barbell between the crook of your elbow while squatting. The Zercher squat increases glute and quad activation. It improves the front squat and even works the biceps.
Deadlifts
Conventional Deadlifts
Conventional deadlifts are the most common type of deadlifts which involves standing with a shoulder width stance and holding the barbell with a shoulder-wide snatch or a mixed hand grip.
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Sumo Deadlifts
Sumo deadlifts have the same feet placement as the sumo squats. The sumo deadlifts take your legs out of the equation and primarily focus on the upper back. Hold the barbell with a mixed hand grip while performing the sumo deadlifts.
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Deficit Deadlifts
Deficit deadlifts are for the more advanced lifters as it includes standing on an elevated surface (weight plates or a hard aerobic stepper) while performing the deadlifts. Standing on the weight plates increases the range of motion which makes the movement harder than the conventional deadlifts.
Rack Pulls Deadlifts
In the rack pull deadlifts, you lift the bar off the safety pins in a squat rack. This variation of deadlifts is great for people who have back problems and can’t perform any other type of deadlifts. You can adjust the range of motion of the movement by setting the height of the safety pins.
Trap Bar Deadlifts
Trap bar deadlifts target the traps and the upper back. In the trap or hex bar deadlifts, you hold the barbell at your sides which makes the movement easier. You should be able to move heavier weights while performing the hex bar deadlifts.
Romanian Deadlifts
Romanian deadlifts or stiff-legged deadlifts target the hamstrings. Stand with a barbell in hands and your knees locked at a slight angle. Push your hips back as you lower the barbell and contract your hamstrings. Pause at the bottom for a second and return to the starting position.
Snatch Grip Deadlifts
In the snatch grip deadlifts, your hands take on a wide grip where they are almost touching the sides of the weight plates on the barbell. The snatch deadlift is a type of Olympic lift which mainly works the hamstrings. It acts to strengthen the pull of the snatch.
Dumbbell Deadlifts
Some people are not comfortable performing the deadlifts with a barbell. The dumbbells can improve the range of motion and the resulting pump as you have better mobility with them as compared to the barbell.
Have you tried all the variations of the squats and deadlifts mentioned above? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Winstrol Results (Before and After Pictures)
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.
Winstrol (Stanozolol) is one of the most potent cutting steroids available to bodybuilders. It promotes lean muscle tissue, whilst simultaneously burning fat and enhancing muscle definition.
Vascularity and striations can also become more pronounced due to Winstrol’s diuretic qualities, reducing extracellular water retention and thus drying out the muscles. This makes Winstrol particularly advantageous pre-contest, where water and fat loss are a priority.
Winstrol is also used by athletes for superior muscular power and endurance, due to it increasing strength and muscle mass without excessive weight gain; whilst enhancing cardiovascular performance through erythrocytosis (increased red blood cells).
Below are several Winstrol before and after photos, giving potential users a better understanding of the effects this steroid has on body composition.
Winstrol Before and After
Zac Efron’s before and after transformation is a perfect example of how a user’s body changes after a cycle of Winstrol.
Body fat decreases, whilst muscle hypertrophy increases; as well as muscle definition and vascularity.
From a typical cycle of Winstrol, users can expect to gain approximately 10-15lbs of lean muscle, with a significant reduction in body fat. The scales may not be a reliable tool to track progress, due to simultaneous muscle growth and fat loss occurring.
Thus, taking before and after pictures can give users more insight, concerning results.
Also take note of how ‘dry’ Zac’s physique is, due to Winstrol flushing out extracellular water retention. This dry look is however only temporary, with normal fluid levels returning post-cycle.
However, Winstrol’s results in terms of fat loss/muscle gain are permanent — assuming the user continues lifting weights with the same frequency and intensity.
Thus, the only incidence where Winstrol results can be lost is if a user stops training or begins to overeat post-cycle. However, should someone cease training, muscle memory can restore their previous muscle size once they return to lifting weights. This is possible through permanent changes to myonuclei from Winstrol, giving it a long-term/permanent effect.
One potentially negative with Winstrol is reduced intracellular water retention (inside the muscle cell), which can sometimes cause a flat look to the muscles. However, this is somewhat insignificant when taking into account the extra muscle size gained.
Winstrol Cycle For Men
The above cycle is tailored for intermediate steroid users. Because Winstrol is considered a toxic steroid, it is not suitable for beginners.
However, if novices are adamant about taking Winstrol, a cycle of 8-10mg/day for 6 weeks, is likely to prevent excessive side effects.
Winstrol can also be stacked with other steroids, such as Anadrol, Testosterone or Trenbolone for further results — however such stacks will significantly exacerbate side effects.
Winstrol Cycle for Women
Women who want to use anabolic steroids for cosmetic purposes generally will avoid Winstrol, as it has a tendency to cause masculinization in moderate dosages.
However, competitive female bodybuilders regularly take Winstrol in an attempt to look more ripped than their rivals (happily risking virilization side effects).
The above Winstrol cycle is tailored for women wanting to avoid masculinization side effects, hence a very small dosage of 5mg/day.
Women that want further gains, at the expense of risking their femininity, can take dosages as high as 15-20mg/day. In this instance, it is only a matter of time until the voice deepens, the clitoris enlarges and breasts shrink.
Winstrol Side Effects
High Blood Pressure
Winstrol is among the least cardiovascular-friendly steroids, significantly increasing low-density lipoprotein (LDL) cholesterol and reducing high-density lipoprotein (HDL). This is due to Winstrol failing to aromatize, as well as stimulating hepatic lipase in the liver — an enzyme that has a detrimental effect on blood lipids.
Consequently, the risk of arteriolosclerosis and myocardial infarction will increase on Winstrol, and thus users should take maximum precautions to minimize such damage. Regular checkups pre, during and post-cycle are advised, as well as adding regular cardiovascular exercise to training splits; in a bid to reduce blood pressure (whilst also stimulating further fat loss).
Research has shown that a small dose of Winstrol, being 6mg/day for 6 weeks, was enough for HDL levels to fall by 33% and LDL levels to increase by 29% (1). Considering bodybuilders can take 4x more than this dose demonstrates the level of cardiac toxicity with Winstrol.
Liver Toxicity
Winstrol is a c-17 alpha-alkylated steroid and thus passes through the liver before entering the bloodstream. By significantly increasing the workload of the liver, Alanine aminotransferase (ALT) and aspartate aminotransferase (AST) enzymes rise, indicating stress and damage to the organ.
Although liver markers can rise notably on-cycle, for many users this isn’t overly problematic, as they typically fall back into a normal range post-cycle.
However, users with compromised liver function, or those planning on drinking alcohol or taking hepatotoxic medications in conjunction with Winstrol — are at most risk of liver injury.
Bodybuilders commonly supplement with TUDCA (tauroursodeoxycholic acid) to reduce hepatic strain. 500mg/day is advised to minimize inflammation and damage (2), which should be taken for the duration of the cycle.
Testosterone Suppression
Winstrol has a transient effect on testosterone levels, initially spiking and then dropping post-cycle. Thus, users will experience low testosterone for several weeks or months following Winstrol use.
The amount of time it takes for endogenous testosterone to recover will depend on the person’s level of steroid use, whether they take lengthy breaks from cycles, dosages and if they run a PCT (post cycle therapy).
How Long Does it Take to See Results From Winstrol?
How long it takes to see results depends on the type of Winstrol being administered. Oral Winstrol is fast-acting, with a half-life of approximately 9 hours. Thus, noticeable results can be observed in the first week of a cycle.
However, injectable Winstrol is slow-acting, with a half-life of approximately 24 hours. Therefore, users will need to be more patient for injectable Winstrol to kick in,
Whether using oral or injectable Winstrol, the results by the end of the cycle will be virtually identical — as it’s the same compound.
Summary
Winstrol’s effectiveness is undeniable, based on users’ results/before and after pictures. It is among the most potent cutting steroids on the market, for those looking to reduce subcutaneous body fat — whilst simultaneously adding lean muscle.
However, Winstrol’s side effects are also considered harsh, especially on the heart and liver. Thus, users need to take maximum precautions should they take this steroid.
Natural Bodybuilding Legend Philip Ricardo Jr. Signs Multi-media Contract
INBA PNBA natural bodybuilding legend Philip Ricardo Jr. signs a multi-media deal with Generation and Iron Man Magazine.
Phiip Ricardo Jr. is the next natural athlete to sign a multi-media contract. Everyone in natural bodybuilding knows icon Philip Ricardo Jr. This legend has been in the sport of natural bodybuilding for decades and has accomplished incredible feats. He’s been with the INBA PNBA since 1988, and since then, Ricardo Jr. has won Natural Olympia on multiple occasions – 2007, 2008, 2015, and 2019. And he’s the reigning champion of the Men’s Bodybuilding Grand Masters division.
Further, he’s the next INBA PNBA natural bodybuilder to sign a multi-media contract with Generation Iron, Iron Man Magazine, and the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA). In an Instagram (IG) post, Philip Ricardo Jr. expressed his gratitude:
“Truly blessed to be given a multi-media contract with @ironmanmagazine and @generationiron [sic] This opportunity will bless me with a bigger platform to bring more recognition to the sport of natural bodybuilding. I am truly honored and grateful to the @inbapnbaglobal_official family [sic]”
In the IG clip, Ricardo Jr. voiced:
“For me to receive this at the age of 50, unbelievable. I’m just grateful that these contracts are going out to the natural athletes. That is something that is unheard of and unprecedented. A lot of natural athletes don’t get the kind of notoriety they need. But the INBA PNBA always looks after their athletes and has been taken care of us for all these years since 1988.”
You can see Philip Ricardo Jr.’s complete IG statement and a clip of him signing the contract below.
https://www.instagram.com/tv/CZx8go3lzGm/?utm_source=ig_web_copy_link
More on Philip Ricardo Jr.
Aside from gold medals and multi-media deals with powerhouse companies, Philip Ricardo Jr. won the Harley-Davison grand prize at 2021 Natural Olympia!
People regard him to have one of the best natural physiques on the planet. Despite skeptics calling him a “fake natty.” Although, Ricardo Jr. doesn’t take offense to these comments and takes pride in these shameful remarks. Below is a Generation Iron Interview of Ricardo Jr. expressing his feelings.
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Outside of competing under the biggest stage in natural bodybuilding, Philip Ricardo Jr. is a man of God, a U.S. Marine veteran, and a family man.
Multi-media Contract Details
The natural athletes worthy enough to land a contract receive exclusive perks. Below is a breakdown of what each INBA PNBA athlete can expect.
Promotion
Brand building – digital media write-ups, social media posts, photoshoots
Special guest appearances, posing, and seminar sessions
Iron Man Magazine nutrition ads and endorsements
The INBA PNBA stated the deal is:
“An opportunity for a natural bodybuilding athlete to acquire renown and recognition in the sport of Natural Bodybuilding, exploiting Association’s promotional campaign via the Iron Man Magazine, news and events, and the Generation Iron platform.”
The natural bodybuilders bound to a contract are looking for professional growth opportunities and must be in good standing with the INBA PNBA. In addition, of course, the athletes will need to be cooperative with World Anti-Doping Agency (WADA) guidelines.
Philip Ricardo Jr. is well-respected in the INBA PNBA league and sport of natural bodybuilding and has done spectacularly in his natural bodybuilding career thus far.
Generation Iron wishes him much success in the rest of his INBA PNBA career! Also, congratulations on the contract!
Follow us on Instagram, Facebook, and Twitter for the scoop on INBA PNBA athletes!
How Alcohol Affects Fat Loss & Ways To Avoid It For Gains
Stop losing gains because of alcohol.
We all indulge in an adult beverage here and there. It’s just part of our routine. Whether it be a nice dinner with family, a night out with friends, or a casual drink to decompress from the day, alcohol is something we enjoy. But for those serious about bodybuilding, fitness, and their health, alcohol can hinder your fat loss goals if you aren’t careful. Knowing why this happens and how best to avoid it will prove to be effective in the long run.
In moderation, alcohol can be completely fine to drink. It’s casual, a social thing, just something part of our society. Too much and we all know what can happen. If you’ve ever tried lifting, or worse, running, after a night out of drinking, you have seen the effects. On top if it all, you probably don’t feel too good either.
When we look to our fat loss goals, we eat well and train hard, yet sometimes we still feel like we aren’t exactly hitting our intended goals. We might dissect our nutrition plan to see what we are doing wrong or go into our training plan and see how we can fix it. But we may not be privy to the fact that alcohol is stunting our fat loss gains.
Let’s take a look at how alcohol affects fat loss and what we can do to avoid it. Having a drink here and there won’t be the end of the world, but it will be hinder the results we want to see. The right approach to it and knowing what to watch out for can be a game changer as we look to see great results.
How Alcohol Affects Fat Loss
Your fat loss goals are important, especially as you seek that shredded aesthetic. But alcohol is something that can easily ruin those gains (1). What you will find is that alcohol contains what some refer to as “empty” calories, meaning it contains many calories without any nutritional value. Beer is known for its high amount of carbs and a mixed drink tends to have a lot of sugar as a result of juice and added sweeteners.
By consuming high amounts of this, it leads to a build up of body fat and heavy beer drinkers will build that dreaded beer gut (2). Extra weight from something so empty only leads us to watching that six pack slowly wither away, something we absolutely do not want.
While too much alcohol alone can lead to weight gain, by consuming alcohol in excess, or even just a little, we tend to lose our inhibitions and following that strict diet seems to go out the window. With a loss of inhibitions, we invite those foods that will ultimately lead to fat gain. While we may enjoy those foods, eating in excess only urges us to eat more and more of it, adding to our unfortunate weight gain.
We must also be cautious of how alcohol affects our sleep and digestion, vital components to staying on track when it comes to our health and fitness goals (3). Knowing how alcohol affects our fat loss can help us prevent it so we keep our gains on track.
Ways To Avoid It
While drinking alcohol can have negative effects, there are ways to avoid it so we don’t hurt our gains while still enjoying a beverage here and there. Focusing on those alcoholic drinks that are low in calories is a good start. Companies have started making health conscious alcohol beverages that are low in carbs and calories for those watching their weight. Hard alcohol, in moderation of course, can be a game changer as you look to improve your fat loss goals as well.
For those unwanted cravings and not so healthy foods that alcohol invites to the party, it takes discipline to fight that urge to want the worst foods for our gains. Finding healthier alternatives may be wise, but if you can avoid eating at all, going straight to bed might be the best move. Sticking to a good diet throughout the day will also help alleviate some of those cravings come late night.
Having someone to keep you accountable as well is always helpful. This not only goes for drinking, but also working out and sticking to a solid nutrition plan. By having that person in your life to keep you in check reinforces support and will prove to yield effective gains in the long run.
What Are The Best Alcoholic Choices?
We all have a preference on our favorite drink but focusing on things like a glass of wine or a lower calorie alternative that companies are coming out with are smart choices. If you tend to mix liquor will sodas or sugary juices, see if there are lower calorie and lower sugar alternatives to throw in the mix. Beer can be a killer but for those beer connoisseurs, watching your intake will still allow for the inclusion in beer, just maybe mix in a lighter one as opposed to a heavier, more hoppy option.
Can I Still Drink To See Gains?
Ultimately, it’s all about moderation and working to control excessive drinking tendencies. It is possible to still see gains if you have control and put your health and fitness goals as a top priority. You work to build muscle, lean out, and have an aesthetic others will envy. By keeping those at the forefront, you can still see gains while enjoying an alcoholic beverage here and there.
Wrap Up
We all enjoy a drink and we all know the consequences of drinking too much. Our gains are valuable and the time put into the gym cannot go to waste. By working to control our intake we better set ourselves up for success and won’t let alcohol destroy our fat loss goals. Stay on track and watch your gains flourish all while enjoying alcohol in moderation.
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
Suter, P. (2005). “Is alcohol consumption a risk factor for weight gain and obesity?”. (source)
Schutze, M.; et al. (2009). “Beer consumption and the ‘beer belly’: scientific basis or common belief?”. (source)
Britton, A.; et al. (2020). “The association between alcohol consumption and sleep disorders among older people in the general population”. (source)
Steve Kuclo Shows Inhuman Vascularity Heading Into The Arnold Classic
Steve Kuclo may be the most vascular athlete competing at the 2022 Arnold Classic.
Steve Kuclo shows off some truly insane vascularity in his most recent post to social media. The bodybuilding veteran is looking to bring his most beastly form to the 2022 Arnold Classic.
When it comes to bodybuilding aesthetics it can’t be denied that vascularity is extremely appealing. The freak factor is something that can not be divorced from high level bodybuilding. Competitors hope to look their monstrous best heading into a show. The countless reps in the gym, the dieting, the cardio, all of it is to produce a look that is truly inhuman.
Steve Kuclo seems poised and ready to bring that inhuman factor to the stage at the Arnold Classic.
It looks like Steve Kuclo is taking his prep for the Arnold Classic super serious. The veteran bodybuilding has always had a great physique and great potential to go along with it. Kuclo has always had the goods but it appears that this training camp is producing a truly insane look for the veteran.
Crazy Vascularity
A recent post to Instagram shows Steve Kuclo looking at his vascular best in the midst of training.
Just under 4 weeks out to @arnoldsports
Let’s Go , Let’s Grow, Let’s Win!
Steve Kuclo looks truly insane in this image. He may be the most vascular athlete that will step on the Arnold Classic stage in March. He has the size, the musculature, and the vascularity to standout amount his competitors.
Kuclo’s training shows that he is motivated, a man possessed in his mission to bring his best to the Arnold.
Leg day finisher going old school with barbell squats 405×20 reps.
What do you think about Steve Kuclo and his insane vascularity?
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News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Hardcore Truth With Johnnie O. Jackson: Nutrition Tips For Better Health In Bodybuilding
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Johnnie O. Jackson shares the hardcore truth about foundational nutrition tips for improved health in bodybuilding.
Welcome to the Hardcore Truth – our new podcast and digital series staring one of the strongest pro bodybuilders in the world – Johnnie O. Jackson. Known for his incredible physique, strength, and hardcore training sessions with Branch Warren, Johnnie is gearing up with a mic and camera to share his most valuable lessons from a career in bodybuilding and strength training. This week, Johnnie O. Jackson goes into detail on how to properly build a healthy nutritional foundation for your bodybuilding needs.
A bodybuilding physique isn’t built in the gym, it’s built in the kitchen. This is a tried and true statement in the bodybuilding and fitness world. But proper nutrition is also more important than just shaping your physique. Nutrition is the foundation of your health – both mentally and physically. In this day and age of vaccines and pandemics – health is certainly on people’s mind. On top of this, the many tragic deaths that have been reported in the bodybuilding industry have also highlighted a bigger focus on athlete health. That’s why in this week’s episode – Johnnie O. Jackson decided to dive head first into the most important aspects of foundational nutrition.
Johnnie O. Jackson says it best at the top of the episode. In this day and age, people simply don’t know how to properly eat. This is due to an entire system of processed foods, snacks, and (admittedly delicious) options available more than ever before. Many people eat unhealthy without even realize they are eating unhealthy. This is why Johnnie hopes to share some key foundational facts to help start changing your concept on proper nutrition.
Johnnie O. Jackson’s experience isn’t too different from many bodybuilders in the sport. He started lifting heavy in the gym, seeing results, and learned through trial and error. Due to this – he initially had no idea what he was doing when it came to nutrition and diet. Over time, he was lucky enough to make connections, work with coaches, and learn in detail the key elements needed to be a successful pro bodybuilder.
From these experiences – he also learned the importance of nutrition in general. Having a healthy diet deeply effects not only your life longevity but also your energy and your mental health. These things all contribute towards success in your other goals – whether they are bodybuilding or something else. So proper nutrition is not only important for building a big physique directly – but also indirectly via improved mood and energy as well.
In this episode, Johnnie O. Jackson does not break down a specific bodybuilding optimized diet for becoming a champion. Instead, he focuses on the core elements of nutrition to improve your health. These tips should be underneath and consistent as you also optimize your own bodybuilding diet. Johnnie discusses his personal experiences of how he breaks up percentages of protein, carbohydrates, fat, and so on. He also focuses on the importance of hydration, and finally the importance of vitamins.
Sadly, humans in today’s world often don’t get the vitamins they need via all natural means. So supplements can be very important. For example, the average adult gets much less vitamin D due to our lives (mostly) taking place more and more inside. So there is an extreme importance in ensuring we have enough vitamin D in our diets. This is just one example Johnnie goes over in this episode.
You can watch Johnnie O. Jackson go into full detail about his nutrition and diet tips by watching the latest episode of Hardcore Truth above. Make sure to stick around every Thursday for new episodes!
Arnold Schwarzenegger Reveals BMW IX Commercial Playing Zeus
Arnold Schwarzenegger will be featured in a Super Bowl commercial as Zeus.
It has been two weeks since Arnold Schwarzenegger teased a project of himself playing Zeus. Now, he has revealed that fans will be able to see his performance during the Super Bowl.
Schwarzenegger will join Salma Hayek in a promotion for the new BMW electric model. This is an ad that opens at Mt. Olympus where the pair are planning to retire and head to Palm Beach, CA. Schwarzenegger shared a post on his Instagram to give fans a sneak peek.
“I had such a blast filming with @salmahayek for @BMWUSA! Now…GET TO THE CHARGER!! @BMW #BMWElectric #ad“
The Cincinnati Bengals and Los Angeles Rams will battle on the field in the final game of the NFL season. Off the field, fans can also enjoy the Halftime Show and commercials that have become such a big part of the night. Companies know the attraction that football brings. Of the top-10 most watched television programs in the history of the United States, eight spots are taken up by Super Bowls.
On average, companies will spect upwards of $7 million for a 30-second ad during the big game. In 2020, there was a total of nearly $450 million spent to provide entertaining commercials. BMW will not get into the mix and feature two big names as part of their campaign.
Arnold Schwarzenegger has always had a passion for acting. Following a legendary bodybuilding career that dubbed him the greatest of all-time, he appeared on the big screen in many memorable roles. This includes The Terminator series and The Expendables.
Salma Hayek is another big figure in Hollywood who has been part of some huge projects in her career. Hayek has been nominated for an Emmy award four times for her work as a director and producer for television shows. This collaboration is not one that many have seen coming but it is bound to be an entertaining and successful ad.
There have been many famous Super Bowl ads that have remained relevant over the years. Arnold Schwarzenegger and BMW might have the next great one on deck. Fans will have to wait until Sunday to see the big reveal but the legendary bodybuilder was not shy about giving a sneak peek.
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