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Anadrol (Oxymetholone): The Ultimate Guide

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.

What is Anadrol?
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Anadrol (Oxymetholone), is a DHT-derived oral anabolic steroid.
In bodybuilding, Anadrol is considered the most powerful oral steroid on the market.
Anadrol, also known as A-bombs or Oxy’s, is predominantly used by bodybuilders in the off-season (when bulking); significantly increasing muscular size and strength.
Anadrol first came on the scene in 1959, when studied for research purposes by a pharmaceutical company named Syntex. They found Anadrol to be a successful treatment for anemia, osteoporosis and muscle-wasting conditions such as HIV/AIDS.
2 years later, Oxymetholone became available in the UK under the brand name Anapolon. Other brand names also came to the fore, including: Adroyd and Anadrol (marketed in the U.S).
In the early 1960s, Anadrol was widely available for bodybuilders to use for cosmetic purposes.
As Anadrol’s harsh side effects became increasingly well-known, the FDA limited prescriptions of oxymetholone in the mid-1970s. Bodybuilders were now unable to obtain Anadrol from their doctor, with it now being predominantly prescribed to patients suffering from anemia.
Anadrol is one of the few steroids that is still FDA-approved for medicinal purposes today (1), alongside Anavar, Testosterone and Deca Durabolin.

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Anadrol Benefits

Rapid weight gain
Muscle-building
Enhances strength
Oral form
Joint support
Fat loss

Rapid Weight Gain
Anadrol is quite possibly the best steroid in terms of weight gain, and blowing up a user’s muscles fast. This makes it a compound particularly coveted by skinny males who want huge gains.
The weight gained on Anadrol is typically comprised of muscle and water retention.
It is not uncommon for users to gain as much as 10lbs in the first week on Anadrol. By the 6th week, weight gain can increase to 30lbs. Roughly half of this is likely to be water.
Because Anadrol shifts a lot of water inside the muscle cells, muscle pumps in the gym can be described as ‘skin tearing. Pumps can become so huge where they are actually problematic, with some users describing lower back pumps as painful.
Muscle-Building

Anadrol will take a bodybuilder’s muscle size to a whole new level, with it being over 3x more anabolic than testosterone.
Some of this size will be temporary intracellular fluid retention, giving the muscles a constant pumped look.
However, the lean muscle gains on Anadrol are still significant, due to the steroid skyrocketing testosterone levels, protein synthesis and increasing nitrogen retention.
Scientists regard Anadrol as “one of the most potent steroids ever developed for building muscle“, with participants gaining 14.5lbs of muscle per 100lb of bodyweight in studies (2).
However, these results are based on high doses for excessive periods of time, thus results for a bodybuilder will be slightly less, assuming a shorter cycle and a more cautious dose.
18lbs of lean muscle is common for a first-time 6 week cycle of Anadrol. This will be roughly 60% of the overall weight gained.
Enhances Strength
Anadrol is arguably the greatest steroid in powerlifting and strongman circles. This is due to the sheer weight gain and the huge surge in testosterone.
It is common for users to add 30lbs to their bench press in the first 10 days on Anadrol.
By the end of a cycle, Anadrol has the ability to add approximately 60lbs to a user’s squat, deadlift and bench press.
Usually, the strength gained during these compound lifts will be double the bodyweight gained on Anadrol.
Strength levels can decrease by 40% post-cycle, which correlates with the same degree of weight loss.
Oral Form
Anadrol 50 essentially is a 50mg tablet. Thus, no injections are needed to reap the rewards from this steroid.
Injections can be very dangerous if the person doesn’t know what they are doing. One of the most common injection sites is the buttocks, which if done incorrectly can injure the sciatic nerve and cause paralysis (3).
Injections even when done safely, can be uncomfortable, which isn’t ideal when administering steroids with short half-lives (such as Anadrol), which require frequent injections.
Injecting into the buttocks may also mean users have to rely on friends or family to inject them.
Despite orals being more convenient and easier to take, there are drawbacks to taking pills, which will be detailed in the side effects section.
Joint Support
Anadrol is somewhat healthy for the joints, due to its water-retaining properties.
It lubricates the joints, increasing elasticity and decreasing inflammation or/and joint pain.
Thus, if a bodybuilder does have joint problems, taking a steroid such as Anadrol or Deca Durabolin may be more preferable to Winstrol for example; with the latter expelling water and creating more wear on the joints.
Fat Loss
Some people believe Anadrol causes fat gain; however, this isn’t accurate.
All anabolic steroids, including Anadrol, are different types of exogenous testosterone.
Testosterone will build muscle and burn fat. Thus, different steroids will build muscle and burn fat to different degrees.
Two studies have concluded that Anadrol burns significant amounts of subcutaneous fat when dosed at 100mg per day (4, 5).
The reason why Anadrol may appear to cause fat gain is due to water retention. The puffiness and bloating from the excess fluid can give the appearance of a higher body fat percentage.
As it’s a bulking steroid, users are likely to combine Anadrol with a high-calorie diet, resulting in fat gain and additional water retention. This however is linked to the person’s diet and not directly related to Anadrol itself.
Therefore, if a maintenance calorie diet is adopted, the person will not gain subcutaneous fat.
However, Anadrol and other steroids can cause increases in visceral fat (6). This is not the fat you can pinch around your stomach, but instead located internally and wraps around your organs.

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Side Effects

Generally, the better results experienced from a steroid, the worse the side effects are. Although Anadrol produces some of the best strength and mass gains, it is also a very harsh steroid. Thus, it is not recommended for beginners.
Anadrol’s side effects are:

Liver toxicity
High blood pressure
Water retention
Gynecomastia (possibility)
Shuts down testosterone
Hair loss
Acne
Increased risk of injury
Decreased well-being

Liver toxicity
One of the main concerns when taking Anadrol is that it is hepatotoxic.
It is a c17-alpha-alkylated compound, which essentially protects Anadrol from being deactivated via the liver. This allows a very high amount of Anadrol to remain active in the bloodstream when taken orally.
However, like all C17-alpha-alkylated steroids, they are straining on the liver.
Anadrol does have a saturated A-ring, which reduces its toxicity somewhat; however, studies confirm that liver health can deteriorate if high doses are used.
In a 2003 study, 89 men and women who were HIV/AIDS positive, took 100-150mg of Anadrol per day for 16 weeks (7).
25% of the 100mg group had their ALT/AST liver enzymes increase over 5 fold.
43% of the 150mg group’s ALT/AST increased over 5 fold.
Thus, Anadrol when taken in high doses for excessive periods of time is particularly damaging to the liver.
However, bodybuilders should have no reason to go above 100mg per day, as muscle/weight gains largely remained the same between the 100mg and 150mg groups in this study.
In another study, 31 elderly men took 50-100mg per day for 12 weeks. The 50mg did not experience any increase in liver enzymes, however the 100mg group experienced modest ALT and AST elevation (8). Although the 100mg group did not result in any cases of hepatic enlargement or cholestasis.
A 20-year-old Japanese woman who suffered from aplastic anemia was treated with Anadrol, taking 30mg/a day for 6 years (this is an incredibly long time). Despite developing multiple liver lesions, a lab evaluation found her liver function to be normal (9). This is astonishing considering she was taking this high dose (for a female) for 6 years!
Thus, given the resilient nature of the liver and multiple studies of Anadrol-abuse not resulting in liver failure; Anadrol does not seem to pose excessive damage to the liver.
However, users should still take precautions, utilizing low to moderate doses in relatively short cycles (4-6 weeks).
In another study 28 adults with chronic anemia were given a huge dose of Anadrol, being 5mg/per kg of bodyweight (10).
This translated as doses as high as 450mg per day for men. Surprisingly, hepatic toxicity was only observed in less than 10% of the patients.
Thus, liver toxicity with Anadrol may be somewhat exaggerated in the bodybuilding community. From medical research, it does not seem to be particularly dangerous, yet preventative measures should still be used. 
TUDCA
To help ease the strain on the liver when taking Anadrol, users can supplement with TUDCA (Tauroursodeoxycholic acid). This is a naturally-occurring compound found in bile acid, produced in the liver.
The natural healing effects of TUDCA have been used to treat liver disease in Chinese medicine for the last 3,000 years; often in the form of bear bile (containing over 50% of TUDCA). In comparison, only small amounts of TUDCA exist in human bile.
In medical research, TUDCA has shown to be effective in treating chronic active hepatitis.
In one study, 53 patients took 500mg of TUDCA per day for 3 months (11). It was effective in lowering AST and ALT enzymes within the first month. This effect was dramatic by the 3rd month, with AST and ALT enzymes dropping by 44% and 49%. The patients also reported no side effects.
Therefore it would be wise to supplement with TUDCA during or/and after your cycle for maximum liver protection. Alcohol should also be avoided.
Effective TUDCA supplements can be bought online, typically costing in the region of $20-30. It is an FDA-approved supplement.
High Blood Pressure
Anadrol is possibly the worst steroid in regards to blood pressure. All anabolic steroids will elevate a person’s blood pressure, due to exogenous testosterone causing a negative shift in cholesterol levels.
This results in a dramatic rise in LDL (bad) cholesterol levels and a decrease in HDL (good) levels.
With Anadrol, studies have shown an insignificant impact on LDL levels, but a dramatic decline in HDL levels (12).
In the previously cited study, the 31 elderly men taking 50-100mg of Anadrol per day experienced a reduction in HDL by 19 and 23 points.
Anadrol will also spike blood pressure due to it dramatically increasing red blood cell count. Anadrol users can experience up to 5x the number of red blood cells, compared to a normal person (13).
Consequently, blood can become more viscous, with blood flow to the heart potentially becoming impaired. When a person retains water, the same blood-thickening effect happens, further reducing circulation.
Due to Anadrol’s drastic effect on HDL cholesterol levels, water retention and red blood cell count, it is a steroid that has a very negative effect on the heart. 
A diuretic may be used to lower blood pressure if a person experiences significant water retention. However, this will result in less muscle fullness and decreased strength gains, due to less ATP production inside the muscle cell.
Users with high blood pressure or a history of heart disease in their family should refrain from using Anadrol.
Those who are planning on cycling Anadrol should try and minimize this spike in BP, by performing regular cardio (14). This will improve blood flow to and from the heart.
Nosebleeds and headaches can occur whilst on Anadrol, which can be a sign of elevated blood pressure. If this happens, get a check-up and if your BP is very high, cycle off immediately.
Water Retention  & Gynecomastia
Smooth, bloated muscles
Anadrol is a DHT derivative, thus it does not aromatize and convert into estrogen.
However, it does appear to be very estrogenic in real-life settings, having the potential to cause: gynecomastia, water retention and bloating.
It has been theorized that these estrogenic side effects are due to Anadrol acting as a progestin; however, studies show Anadrol to have little effect on progesterone levels.
Instead, Anadrol stimulates the estrogen receptors directly, similar to methandriol.
Water retention can be beneficial during a steroid cycle, as intracellular fluid can aid ATP production and thus increase muscular strength and size.
However, the downside to water retention, is the muscles look smooth and definition is reduced. Bloating is also common on Anadrol, especially in high doses or when taken in conjunction with a high sodium diet.
Due to Anadrol causing noticeable amounts of extracellular fluid retention, it’s not the best steroid for vascularity.
Why Anadrol Doesn’t Always Guarantee Water Retention
Some users do not experience much bloating or fluid retention on Anadrol if their diet is particularly clean and they are already very lean.
For example, Men’s Physique competitors often get away with taking Anadrol before a competition, helping them to look extra full; without any noticeable water retention or bloat.
The reason why they don’t experience water retention from Anadrol when preparing for a show is that the presence of high estrogen levels does not automatically guarantee water retention.
High estrogen simply increases your sensitivity to sodium, thus if a person’s sodium intake is moderate, and they take Anadrol; they will retain more water.
However, if a bodybuilder’s sodium intake is low and they consume large amounts of water (as bodybuilders typically do before a contest), sodium levels will remain low, and thus increased sodium sensitivity is no longer an issue.
Consequently, bodybuilders can appear extremely full and dry on stage.
Gyno
Anadrol can also cause gynecomastia via the direct stimulation of estrogen receptors in the mammary gland. Gynecomastia (gyno) is when additional breast tissue starts to form in a male’s breasts.
Mild gyno can resemble swollen nipples, whereas severe gyno can cause a man’s breasts to look like a woman’s.
To prevent estrogenic side effects from occurring, users can take an effective anti-estrogen, such as Nolvadex or Clomid. However, reducing estrogen levels may further decrease HDL levels, increasing blood pressure.
Note: Aromatase inhibitors, such as Arimidex or Cytadren will not be effective in reducing estrogenic side effects, as Anadrol does elevate estrogen levels via aromatization (but via direct stimulation).
Shuts Down Testosterone
All anabolic steroids will suppress endogenous testosterone production. The post-cycle crash can typically be hard on Anadrol-users, thus a PCT is essential in accelerating the restoration of mental well-being and natural testosterone production.
Low testosterone levels can cause:

Low energy
Low motivation
Decreased libido
Impotence
Decreased well-being

Because the ‘come down’ on Anadrol is severe, some steroid-users may opt to use a milder steroid such as Deca Durabolin after coming off it; to aid this transition. Such a protocol may also help users retain more strength/muscle gains experienced from an Anadrol cycle.
However, if a person opts to use a ‘lighter’ steroid following Anadrol, this will delay the time it takes for endogenous testosterone levels to recover. Thus, it is only typically implemented by individuals who have low well-being post-cycle.
Natural testosterone levels often recover within 1-4 months after coming off Anadrol (and other steroids). However, this is only a general rule that applies to those who do not abuse steroids.
If users take high dosages of Anadrol for excessive periods of time, they run the risk of developing hypogonadism, which may require medical intervention to get the testes functioning properly again (15).
Abuse of Anadrol, or other steroids, may also lead to infertility; due to decreased sperm count and quality. This effect can become permanent, preventing men from having children (16).
Discover how to increase your endogenous testosterone production (back to normal levels) in our post-cycle therapy section. 
Hair Loss & Acne

Anadrol has a low androgenic rating of 45. This is less than half the rating of testosterone.
However, this mild score does not correlate in real-life settings, where Anadrol often produces androgenic effects, including hair loss (on the scalp), oily skin and acne.
This is due to increased sebum production which is secreted by the sebaceous glands. The role of sebum is to moisturize the skin; however, too much of it can block the pores, leading to acne breakouts.
This side effect is often genetic, thus if a person has experienced acne during puberty, they may be more at risk.
Anadrol is a DHT-derived steroid, but it also converts into dihydrotestosterone – the hormone responsible for hair loss on the scalp.
DHT causes miniaturization of the hair follicles, causing them to thin or even fall out. Hair loss is a concern when taking any steroid; however, it is often determined by a person’s genetics.
For example, some users may take Anadrol, Trenbolone and Testosterone together for several months and keep thick-looking hair. Whilst others can take a mild steroid such as Deca, and experience significant hairline recession or baldness from just a couple of cycles.
If you are predisposed to losing your hair, steroids will accelerate this process. Alternatively, if you have strong hair genetics, steroids will not cause you to go bald.
How Does Anadrol Produce Androgenic Side Effects, Despite Having a Low Androgenic Rating?
With Anadrol, the conversion of DHT isn’t through the usual pathway, being the 5-alpha reductase enzyme.
Anadrol uniquely contains an additional 2-hydroxymethylene group.
Once in the body, this is metabolized, reducing oxymetholone into 17-alpha methyl dihydrotestosterone (otherwise known as Mestanolone or Proviron).
17-alpha methyl dihydrotestosterone is a very potent androgen, which explains why androgenic side effects are possible, despite it having a low androgenic rating.
Because Anadrol does not convert into DHT via the 5-alpha reductase enzyme, medications such as Finasteride are ineffective for the treatment of hair loss. Also, it is not in a bodybuilder’s best interest to reduce DHT levels with such medications, as they can decrease strength and muscle gains.
Increased Risk of Injury
Rapid weight gain from Anadrol can place excessive stress on connective tissues. Thus, pectoral and bicep tears aren’t uncommon on Anadrol.
This is the side effect of fast and enormous increases in strength (+60lbs on compound exercises).
To reduce the risk of injury, bodybuilders can lift lighter weights and perform more repetitions. This will not reduce muscle gains, as lighter weights are just as effective for building mass and size as heavy weights (17).
Furthermore, performing a sufficient warm-up will help the muscles become more supple and decrease the risk of injury.
Decreased Well Being
Some users report Anadrol giving them mood swings and making them feel miserable. This can be attributed to the sheer power and toxicity of the steroid i.e. the combination of liver strain, water retention and high blood pressure.
In some individuals, Anadrol may not produce the constant euphoria feel, compared to Dianabol for example. This is because Anadrol is the harsher steroid, thus the side effects are also more profound.
However, individuals who genetically respond well to Anadrol, can experience increased well-being due to the huge increase in exogenous testosterone.
Note: Fluctuations in well-being may also be dose-dependent.

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Is Anadrol Safe?
Anadrol remains FDA-approved in the United States for the treatment of anemia. Thus, when administered under a doctor’s supervision, Oxymetholone is deemed safe.
However, bodybuilders who take Anadrol remain at risk, as they are thought to be healthy individuals doing this in a non-medical setting. This opens the door for Anadrol to be abused, via high doses and excessive cycles.
Also when Anadrol is taken in recreational settings, it is not guaranteed to be real Oxymetholone, due to the purchase of this steroid on the black market.
Despite Anadrol being FDA approved, it is still one of the harshest steroids used in bodybuilding, thus extreme caution should be used. 
Anadrol for Women
Because men experience androgenic effects from Anadrol, many assume that it also causes virilization side effects in women, which are:

Deepened voice
Clitoral enlargement
Body hair
Hair loss (on the scalp)
Masculine facial features (including more pronounced jawline)

However, research shows that Anadrol is actually a very female-friendly steroid, with a low affinity for masculinization side effects.
Study: female HIV patients suffering from chronic cachexia, were given 100-150mg of Anadrol per day for 30 weeks (18). This is a mega-dose by bodybuilding standards and an extremely harsh cycle.
However, virilization did not occur in any of the women. In fact, the only side effects reported were a lack of sexual desire and increased fatigue. Unlike men, the women also did not experience any hypertension or androgenic side effects either.
There are two explanations for why Anadrol does not cause virilization in women. Firstly, masculinization often occurs in women when androgen levels are high and estrogen levels are low. Anadrol is androgenic, but also very estrogenic; preventing this ratio from becoming imbalanced.
Another reason why Anadrol is female-friendly is due to its low affinity when binding to SHBG (19). High levels of sex hormone-binding globulin aren’t female-friendly, as it causes women’s natural testosterone production to become free, or unbound.
In comparison, Winstrol binds strongly to SHBG and consequently produces strong masculine side effects in women. Winstrol also does not convert into estrogen, creating an optimal environment for virilization.
Anavar is a very popular steroid among females; however, in clinical settings, Anavar can still produce virilization in higher doses.
Steroid expert, Bill Roberts (Ph.D.), states in his experience that;
“5mg of Anavar is roughly the equivalent of 25mg of Anadrol for risk of virilization”.
He also recommends splitting up the doses of Anadrol throughout the day, instead of taking 25mg in one go.
In another study, women were given Oxymetholone to treat anemia and bone marrow failure (20). They started on a dose of 1mg per kg, then it increased in monthly increments by 50%, up to 100mg per day. Every female was given a dose of at least 50mg of Anadrol per day.
Only mild side effects were reported. Only 4 women in the study showed slight virilization changes, despite being given huge doses. Such side effects also reversed after they stopped taking Anadrol.
12.5mg-25mg is considered an effective dose for women wanting to experience significant strength and muscle gains on Anadrol. These are very modest doses compared to the studies cited above, further preventing the risk of virilization.
Women should also be wary about liver toxicity on Anadrol. Therefore women should supplement with TUDCA and refrain from drinking alcohol.
Is Anadrol Legal?
Anadrol is illegal to take (for bodybuilding purposes) in most countries unless a doctor has prescribed it for medical reasons.
In the U.S, Anadrol is classed as a schedule III controlled substance, following the controlled substances act.
Thus, buying or selling Anadrol can result in prison time if caught. Possession of Anadrol (or other steroids) can result in a 1-year prison sentence and a minimum fine of $1,000. Prison time and fines increase for repeat offences.
Selling steroids can result in up to 5 years in prison and a fine of $250,000. This is applicable to first-time offenders. Fines and prison time can double for a second offence.
Anadrol can be legally bought in Mexico and Thailand (despite it being an ‘S controlled substance’ in the latter country).
Anadrol Results – Before & After Transformation
Due to Anadrol’s short esters, it kicks in very fast. Users often feel its powerful effects within the first few days.
As previously stated, one cycle of Anadrol can result in 30lbs of weight gain and 60lbs of added strength on the 3 big compound lifts. Additional cycles can lead to enhanced results, especially when stacked with other steroids.
Below are the results from a bodybuilder who took Anadrol and Deca Durabolin for 1 year.
In the picture on the left (above), the bodybuilder states that he was already taking SARMs, thus a user may experience even bigger gains than his if they transition from natural to taking Anadrol regularly.
From natural to using Anadrol
Huge back gains
As you can see, his muscles have blown up dramatically since he started taking Anadrol and Deca Durabolin. He hasn’t really gained any fat, but his muscles appear smoother and puffier due to some water retention.
These impressive results are typical after a few cycles of Anadrol.
Are Anadrol’s Results Permanent?
The lean muscle gains experienced on Anadrol are often permanent. Just over half of the weight a user gains from Anadrol will be lean muscle (the rest will be water).
Thus, if a person gains 35lbs from a 6-week cycle, roughly 20lbs will be lean muscle (which will remain after coming off the steroid).
To increase muscle retention post-cycle, follow an effective post-cycle therapy protocol and continue training hard. Once a person stops lifting weights, lean muscle gains from Anadrol will diminish.
Injectable Anadrol vs Orals
Some people believe that by taking injectable Anadrol, you won’t strain your liver.
This however is false. Although it will bypass the liver upon entry into the bloodstream, it will have to process through the liver upon exiting your body.
Thus, it is believed that injectable Anadrol is less hepatotoxic than oral Anadrol; however, it still strains the organ.
With injectable Anadrol you are getting 100% of the true dose, as it is not being broken down by the liver.
With orals, they are C-17 alpha alkylated, thus a very high percentage of the steroid remains active. Although, your body won’t be utilizing 100% of the dose.
Furthermore, injectable Anadrol is more difficult to get hold of compared to orals, so there is no significant benefit to taking injectable Anadrol over oral Anadrol, other than slightly less liver strain.
Note: Liver strain is not particularly concerning on Anadrol if a moderate dose/cycle is performed. 
Anadrol Dosage
Male bodybuilders will often take 50-100mg of Anadrol per day for 4-8 weeks.
An effective dose for women looking to build muscle is 12.5-25mg per day for 4-6 weeks.
Due to Anadrol’s short half-life of 5-9 hours (21), doses should be split up and taken regularly throughout the day. Anadrol typically contains pills in 50mg doses, thus by using a pill cutter you can give yourself 2-4 doses each day.
Important: Anadrol pills are fat-soluble, therefore eating them with food may decrease their biological availability and hinder results. Thus, for best results take Anadrol on an empty stomach.
The higher the dose, the more side effects a user will experience. Anything over 100mg per day will dramatically increase side effects, without much-added benefit in terms of results.
Anadrol Stacks & Cycles
Anadrol is commonly stacked with powerful injectable steroids, such as Testosterone, Deca Durabolin or Trenbolone.
Such stacks will lead to further mass and strength gains but also increased side effects. Stacking multiple steroids together will exacerbate testosterone suppression, cholesterol values and blood pressure.
With Anadrol being a particularly harsh steroid, it would be wiser to stack it with a mild injectable steroid such as Deca Durabolin, as opposed to Trenbolone. Testosterone is also suitable.
Like Dianabol, Anadrol can be cycled alone with good results, especially if the user is a novice to Oxymetholone.
Once users have built up a tolerance to Anadrol by cycling it once, users may stack other steroids with it.
Here are some sample Anadrol cycles that bodybuilders use today.
Anadrol-Only Cycle

This cycle is tailored for novices who haven’t used Anadrol before. Although Anadrol is not generally recommended for beginners, the above cycle may be tolerable due to lower doses.
Anadrol-Only Cycle (Experienced Users)

The above cycle is tailored for experienced steroid users, hence the higher dose and extended duration.
Anadrol and Testosterone Cycle

Anadrol and testosterone are one of the best duos to stack together for building size, strength and mass. This stack is suitable for experienced users only. With the addition of testosterone, the risk of gynecomastia increases greatly due to higher estrogen levels. Thus, it is advisable to take a SERM during this cycle, such as Nolvadex.
SERMS (selective estrogen receptor modulators) essentially block estrogen’s effects directly in the breast tissue, thus preventing the onset of gyno.
Anadrol / Testosterone / Trenbolone Cycle

Note: the above cycle is only utilized by very experienced steroid users.
This is an extreme cycle for incredible mass and strength gains. Rich Piana hailed it as his “best ever cycle” (22). The specific testosterone he used was Sustanon 250 and Trenbolone acetate. However, he stated that he didn’t utilize this cycle often, as it is very taxing on the body.
This cycle will be very estrogenic and androgenic. Thus, bodybuilders will often take an AI (aromatase inhibitor) to reduce testosterone’s estrogenic side effects. This is usually Letrozol or Anastrozol. A SERM such as Nolvadex may also be used to prevent the direct stimulation of estrogen in the mammary gland (from Anadrol).
Regular cardio should be performed throughout this cycle to lower blood pressure, whilst avoiding stimulants and high sodium foods.
It is difficult to prevent androgenic effects from occurring; however, these effects aren’t particularly damaging to a man’s health, such as acne or male pattern baldness.
You won’t find a trio of steroids that can produce the same level of strength and mass as this combination. Equally, it is one of the worst cycles for side effects. 
Anadrol PCT (Post Cycle Therapy)
You will certainly need to utilize an effective post cycle therapy after taking Anadrol, as testosterone levels will become very suppressed; affecting mental well-being, energy levels, libido and gains.
In order to recover endogenous testosterone production quickly, an aggressive PCT protocol should be administered. This is especially true if a user is stacking Anadrol with other anabolic steroids.
The following would be an effective plan:

hCG – 2000 IU administered every other day for 20 days
Tamoxifen (Nolvadex) – 2 x 20mg for 45 days
Clomiphene (Clomid) – 2 x 50mg for 30 days

This PCT was created by Dr. Michael Scally, a hormone replacement expert. This trio of drugs has been effective in treating 19 men with low testosterone levels (from the use of anabolic steroids).
45 days after using this PCT, all of the men’s testosterone levels fully recovered back to normal levels.
Dr. Scally has treated over 100 men for hypogonadism, giving him specialist knowledge and experience in this area.
A PCT should begin as soon as Anadrol has left the user’s body. We can calculate this using Anadrol’s half-life (8-9 hours). To work out when the drug has fully left the body, you multiply the half-life by 5.5, giving us the following sum: 5.5 x 9 hours.
Thus, a PCT for Anadrol should begin 49.5 hours after the last dose. If other drugs are combined with Anadrol, you need to calculate when they will also leave the body. In this scenario, start the PCT when the last steroid has left your system i.e. the one with the longest half-life.
Using this aggressive PCT, endogenous testosterone production will typically recover after 2 months. 
Where do Bodybuilders Buy Anadrol?
Anadrol is illegal in most countries, thus bodybuilders are forced to buy it through the black market.
Anadrol can be bought conveniently at a local store or pharmacy ONLY in countries where it’s 100% legal (i.e. Mexico). 
Bodybuilders will often buy Anadrol from someone they know or an online website. There are 2 possible grades, being pharmaceutical grade and underground labs.
Pharmaceutical grade Anadrol is created by scientists in a lab for medical purposes. Thus when you buy genuine pharma-grade it is 100% legitimate. This can be purchased on the black market if someone has been prescribed Anadrol for their anemia. So if they haven’t taken their medication, they may decide to sell it.
Underground labs Anadrol essentially is someone formulating the Anadrol themselves. Thus, the risks associated with buying UGL steroids from unknown sellers are high, due to a lack of regulations and non-medical expertise.
Pharma Anadrol is rare, thus most of the Anadrol people buy is UGL. Pharma grade is also considerably more expensive than UGL, due to it being the real deal and more scarce.
Due to the possible risk of Anadrol containing dangerous substances or simply being a placebo pill; people are advised to only trust sources on the black market that can be verified (by someone they trust).
Buying from unknown websites with no reviews, or trusting someone down your gym, where no one can vouch for the product, increases the chances of being scammed.

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Anadrol Price
The typical price of Anadrol on the black market is:

100 x 50mg pills = $85.

This will last just over 6 weeks, taking 100mg a day.
Or, it can last for 2 x 6-week cycles on 50mg per day.
This value has been established from an anonymous source. Prices will naturally be higher than this for pharmaceutical grade Anadrol.
Anadrol Brands
The following brands of Anadrol are pharmaceutical grade. These are still available today and may be found on the black market.
Note: these are not legal to buy or sell, as they are produced in certified labs for medical purposes only. 
Anapolon
Manufactured in Turkey by Abdi Ibrahim. This brand contains 20 x 50mg tablets.
Oxymetholone-Alhavi
This is produced in Iran, containing 100 x 50mg tablets.
Oxymetholone IH
This is another Iranian brand, containing 100 pills.
Oxyanabolic
Manufactured by Asia Pharma in Thailand. Boxes come with unique ID numbers, which can be verified on the official Asia Pharma website to prove authenticity.
Androlic
Produced by British Dispensay, located in Thailand. These are green pills that have ‘BD’ and their snake logo embedded on opposing sides.
British Dispensay implemented a holographic sticker to prevent counterfeit products; however, fraudsters have duplicated this skillfully.
Anapolon – Balkan Pharmaceuticals
This is produced in Moldova, containing 20 x 50mg pills.
Oxybolone
Manufactured by Genepharm in Greece. 20 x 50mg pills.
Diet on Anadrol
A person’s diet is particularly important on Anadrol, in regards to water retention. Bodybuilders often report excessive bloating on Anadrol when eating ‘dirty’ foods in the off-season.
This combination of a high sodium diet and the estrogenic nature of Anadrol causes water to ‘spill’ outside the muscle cells, giving a puffy appearance. Facial and stomach bloating are also common.
In a bid to avoid this, it is important to drink lots of water and to eat clean. When a person drinks more water, it causes the body to flush out existing water in the body, as a self-defence mechanism.
Junk food (high sodium) not a good idea on anadrol
Eating unrefined carbohydrate sources, such as fruit, wholewheat pasta, wholegrain rice, oatmeal, wholemeal bread is a good idea, as refined carbs may exacerbate fluid retention, contributing to heightened blood pressure.
Some salty foods which shouldn’t be indulged in are salted nuts, bacon, sausage, anchovies, ham, baked beans and tuna. Fish sources such as haddock and salmon are better, lower-salt alternatives
It would also be a good idea to limit the intake of dairy products, as these can also contribute to bloating in some individuals (23).
FAQs
Does Anadrol Suppress Your Appetite?
Anadrol is designed to stimulate appetite, enabling users to gain weight fast. However, if doses are too high or the person doesn’t respond well, it can decrease appetite. This is usually the result of excess liver strain.
When the liver is being taxed, as a defence mechanism the body reduces appetite, in a bid to decrease the amount of food the organ has to process. This essentially reduces the liver’s workload.
Can You Use Anadrol for Cutting?
Anadrol can be used on a cut to increase fat burning, help retain muscle tissue and dramatically increase muscle fullness.
However, it is not generally taken during a cutting cycle, due to extracellular water retention. This has the potential to decrease muscle definition and increase bloating, which isn’t aesthetically pleasing when trying to burn fat.
However, some bodybuilders and men’s physique competitors will cycle Anadrol just before a show to blow up their muscles and come in exceptionally full. This can be done without significant increases in water retention if a person is extremely lean and keeps their diet clean.
Does Anadrol Negatively Affect Cardio?
In short: yes.
Due to the sheer weight gain on Anadrol, cardiovascular activities can become increasingly difficult.
Also on Anadrol, the blood becomes more viscous due to a dramatic rise in red blood cell count. Consequently, blood flow becomes impeded, making it easier to get out of breath.
However, cardio shouldn’t be avoided as it has the potential to reduce blood pressure and increase circulation. This can help negate some of the adverse effects of Anadrol (including strain on the heart).
Anadrol vs Dianabol
Anadrol and Dianabol are two wet steroids, being very estrogenic and typically causing significant water retention in the off-season. They are arguably the two best steroids for putting on mass quickly.
Anadrol is the more powerful steroid out of the two, in the typical doses taken. Weight gain is likely to be slightly more on Anadrol compared to Dianabol, with the same applying to strength gains. However, side effects are likely to be more severe on Anadrol.
Beginners will take often take Dianabol but are rightfully wary of Anadrol.
Despite Anadrol being ‘the more toxic steroid’, Dianabol mg for mg is actually the more potent drug. Typical doses of Dianabol range from 30-50mg per day. Whereas Anadrol requires double this dose to get similar results (50-100mg).
In summary, Dianabol is perhaps the better drug when weighing up the pros and cons of each steroid. However, people can respond differently to both compounds.

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Anadrol vs Trenbolone
Anadrol and Trenbolone are very different steroids. Both are fast-acting; however, Anadrol 50 is an oral and Trenbolone is an injectable.
Anadrol causes significant amounts of water retention, whilst Trenbolone is a ‘dry‘ steroid. Therefore all of the weight gained on tren will be lean muscle mass, making it the more ‘aesthetically pleasing’ drug.
Trenbolone is the better steroid for cutting purposes, due to its superior fat-burning properties. Tren will also help users look more vascular, due to its diuretic properties (less water collecting between the muscle and skin).
Both are very harsh steroids that will elevate blood pressure, shut down testosterone, cause androgenic side effects and pose risks to the liver.
Trenbolone does have the ability to raise liver enzymes; however, this effect is thought to be less than Anadrol.
Both of these compounds complement each other very well in a stack together. However, this stack will also produce some of the worst side effects among all steroids.
Anadrol vs Deca Durabolin

Deca Durabolin is a bulking steroid like Anadrol, however a much milder compound.
Deca is an injectable steroid, whereas Anadrol is mostly in pill form.
Deca has long esters and is slow-acting, whereas Anadrol hits you like a train within the first few days of a cycle. Thus Deca cycles are typically longer than Anadrol (usually 8-10 weeks), as it takes longer to kick in.
Muscle and strength gains on Anadrol will be superior compared to Deca Durabolin, simply because it is more anabolic. 
Deca is not estrogenic; however, some estrogen-like side effects are possible due to moderate progesterone activity. However, the risk of gynecomastia and bloating will be less on Deca.
Androgenic side effects will also be significantly less on Deca compared to Anadrol, so if you are prone to acne or are worried about hair loss — Deca is the better steroid.
Deca often needs to be stacked with other steroids in order to see tremendous gains in muscle mass, whereas Anadrol is a powerful drug by itself.
Anadrol vs Testosterone
Testosterone is mostly an injectable steroid, whereas Anadrol 50 is an oral.
These two steroids have somewhat similar effects. Both are powerful for adding lean mass and increasing strength; however, Anadrol will produce more water retention.
Weight gain will be more noticeable on Anadrol; however, lean muscle gains will be somewhat similar (with Anadrol having the edge). Anadrol is the better steroid for strength purposes.
Testosterone is more suitable for beginners as it’s less toxic to the body. A test-only cycle is better tolerated among novices than Anadrol.
Both steroids will produce estrogenic, androgenic and cardiovascular side effects. However, these will most likely be dialed up a notch or two on Anadrol.
Anadrol vs Anavar
Anavar is another oral steroid and a DHT derivative like Anadrol.
Anavar is predominantly used during cutting cycles, due to its fat-burning effects and being a ‘dry’ steroid, with no water retention. Anadrol however is a wet steroid, due to it being very estrogenic.
Anadrol will cause a lot of weight gain, whereas Anavar won’t.
Anavar is a better fat burner due to it stimulating T3 levels in the thyroid.
Anavar will increase lean muscle mass, however nowhere near to the extent of Anadrol.
Anavar is a very mild steroid, in regards to side effects, and thus is popular among beginners and women. In medicine, Anavar is even prescribed to children and is deemed ‘safe’.
Anadrol is a lot more toxic than Anavar, producing more severe side effects. Particularly in regards to blood pressure, testosterone suppression and estrogenic effects.
Should I Take Anadrol With Grapefruit Juice?

There was a study that measured whether grapefruit significantly increased the absorption and bioavailability of sex steroids – estradiol and progesterone.
Surprisingly, 200ml of grapefruit juice increased estradiol by 117% and progesterone 125% 24 hours after consumption (24).
In another study, researchers wanted to see if blood pressure medication, when taken with alcohol, had any interactions. To disguise the taste of alcohol they mixed it with grapefruit juice.
They concluded that alcohol had no interactions with the medications; however, grapefruit juice increased the absorption of the medication in the bloodstream by 5 fold.
The science behind grapefruit juice increasing the absorption of medications is due to it inhibiting an enzyme in the liver and intestines, known as CYP3A4.
CYP3A4’s job is to remove foreign molecules, by detecting toxins in the body. This process greatly decreases the biological availability of many drugs.
It is believed flavonoids and/or furanocoumarin present in grapefruit juice, are what inhibit CYP3A4 from functioning properly (25).
Another study found that grapefruit juice’s CYP3A4-inhibiting effect was most effective when drank 1 hour before taking the medication (26).
Research has shown that grapefruit can cause this effect for up to 24 hours, of which 1/3 of the effect still remains.
However, for optimal results 250ml of grapefruit juice should be drunk every 12 hours. Thus, users don’t need to drink 250ml of grapefruit juice with every single dose, but merely to keep CYP3A4 steadily deactivated throughout the day.
This is why many medications will say on the box: do not drink with grapefruit juice, as medications are obviously dosed based upon the CYP3A4 enzyme working as normal.
On a bodybuilding thread, one person shared his experience with grapefruit juice:
That’s very interesting, because I am in the 2nd week of my Dianabol cycle and I didn’t feel much difference at first, but this week I’ve been drinking a lot of grapefruit juice (instead of water) and I’ve had insane pumps which I’ve never experienced before, particularly in my legs.
There have been no studies conducted on mixing grapefruit juice with oral anabolic steroids, however theoretically this could work. Therefore, if users are going to drink grapefruit juice with orals, they need to be cautious of overdosing, as 50mg of Anadrol may effectively become 100mg with the inhibition of CYP3A4.
Thus, this methodology has the potential to increase results, but also increase the severity of side effects.
If this protocol is successful, the cost of an oral cycle may effectively decrease, as users will be able to lower the dose without it decreasing their gains. 
Note: research shows that eating grapefruit is also effective in blocking CYP3A4.
Can I Use Anadrol All Year Round?
This isn’t recommended as Anadrol is one of the harshest steroids you can take. This will almost certainly cause excessive damage to the heart, suppress endogenous testosterone production enormously and place incredible strain on the liver.
Also, there is not much benefit to doing this, as gains will plateau, due to your body adapting to the steroid. You don’t want to condition your body to need mega doses of Anadrol in order to make further gains, which will be the case if someone chose to blast and cruise Anadrol.
Testosterone would be a safer steroid for blast and cruising.
I Have Taken 400mg of Anadrol and Felt Nothing, Why Isn’t It Working?
Never take more than 100mg of Anadrol per day (100mg is even a high dose).
Many bodybuilders will verify that Anadrol is one of the most powerful steroids on the market. You will certainly feel it, therefore the ‘Anadrol’ you have is almost certainly not authentic oxymetholone.
How to Know if My Anadrol is Real?
You can simply order a testing kit online. With different tests, you can detect the substance and purity. This will tell you if it is real Anadrol and how many mg’s are actually in the pill.
These tests are often inexpensive and certainly worth doing.
Will Anadrol Shrink My Testicles?
There is a good chance that a man’s testicles will decrease in size, signifying less sperm count.
This is the consequence of lowered endogenous testosterone production. This effect can be quite severe, hence why a powerful PCT protocol is needed to quickly restore normal test levels and sperm count. Several months after using Anadrol or other steroids, your testicles should return back to their normal size.
Will Anadrol Show on a Drugs Test?

This depends on the type of test.
For example, if someone is in the police or army, they are often tested for other substances such as amphetamines, cocaine and marijuana. Thus, steroids generally won’t cause a failed test. Hence how Ronnie Coleman was able to be a police officer and not have any problems.
However, if someone suspects you are taking steroids, from you talking openly about your use, it’s possible for them to order a steroid test specifically for you to take. Although, talking so abrasively about steroid use in such environments isn’t common, as people generally don’t want to get caught.
If you are a bodybuilder competing in a natural show and they conduct random testing, they certainly will be testing for Anadrol, among other anabolic steroids. Thus, as you do not know the date of the test, it is likely you will fail this test.
However, if there is a set date for a test, you can pass it by coming off Anadrol 2 months prior.
Anadrol’s detection time is 2 months. Thus, from your last dose until this time, trace amounts remain biologically present; which can cause a failed test. If a user leaves plenty of time and cycles off 2.5 months before a test they will be fine.
Note: If the person has taken any other steroids in the past, alongside Anadrol, they will need to calculate the detection times of those too.
Anadrol vs Superdrol
Superdrol is a very powerful oral steroid. Many people describe it as ‘oral Trenbolone’.
Superdrol, like Anadrol, is a DHT-derived steroid (despite being falsely marketed as a prohormone in the early 2000’s – later causing it to get banned).
Superdrol is the more powerful steroid mg per mg. For example, a high dose of Superdrol is 30mg, whereas a high dose of Anadrol requires over 3x that amount (100mg).
In terms of weight gain, Superdrol users will gain roughly 10lbs of lean muscle in a short 4-week cycle. In comparison, Anadrol will produce roughly 30% more lean muscle (in most users), once the water is flushed out post-cycle.
Both steroids are incredible for strength, with powerlifters known for using both compounds.
One bodybuilder even developed a hernia from the sheer strength gains of Superdrol, whilst performing heavy tricep pushdowns in the gym. This caused him to be hospitalized requiring emergency surgery (27).
The main difference between Superdrol and Anadrol is that Superdrol doesn’t cause estrogenic side effects. Thus, Superdrol is a dry steroid, causing no water retention or gynecomastia. This is the polar opposite of Anadrol, which has wet attributes.
Some bodybuilders will use Superdrol whilst cutting too, being a very aesthetic steroid, causing no water retention.
Therefore, with Superdrol users will retain a very high percentage of the weight gained, as this is almost all lean muscle tissue. However, a PCT is still needed to help keep your gains.
Superdrol is liver toxic like Anadrol, so bodybuilders don’t typically take them together or with any other orals. It will also shift cholesterol levels in a negative way, raising LDL’s and lowering HDL’s. Thus, blood pressure will rise significantly on both.
So, if it’s beach season and someone wants to gain some lean muscle without the risk of bloating or developing gyno, Superdrol is the better choice. But if someone is bulking in the off-season and wants to really pack on as much mass as possible, Anadrol is the better steroid.
Should I Take Anadrol Pre-Workout?

This is an effective strategy for immense energy, strength, pumps and motivation in the gym.
However, Anadrol should be divided into multiple doses throughout the day to keep maximum concentrations of the compound in your bloodstream. So, only 1/3 or 1/2 of your daily dose should be taken pre-workout.
I Can’t Sleep on Anadrol
Anabolic steroids, including Anadrol, may cause insomnia in some users. If this is greatly affecting sleep duration or quality for a sustained period of time, users should take Anadrol earlier in the day, or the dose should be lowered.
This is the best protocol rather than taking medications such as Diazepam, as they put further strain on the liver (28). Even natural supplements, such as valerian root, are capable of having an adverse effect on liver values.
Also if suffering from insomnia, completing your workout earlier in the day may help; as weight training stimulates the nervous system and increase adrenaline levels before bed.
Consuming tea, coffee, energy drinks or pre-workout supplements will also negatively impact sleep, due to the caffeine content (29). Thus, avoiding or decreasing the number of stimulants in a person’s diet will help.
Anadrol Summary: Pros vs Cons
Pros

Huge muscle gains
Incredible strength
Easy to take (oral)
Suitable for women (according to studies)

Cons

Very high blood pressure
Testosterone suppression
Water retention
Liver toxic
Gynecomastia risk

Extreme caution should be used when taking Anadrol, with it being one of the worst steroids for side effects. It will place a lot of strain on the heart, with blood pressure rising to high levels.
It will also cause a dramatic drop in natural testosterone levels. However, its virilization effects in women and liver toxicity are often exaggerated.
We do not encourage the use of Anadrol; however, if readers are going to use this compound, they should get regular checkups with their doctor to monitor their health.

Five Reasons Why High-Rep Home Workouts May Be Causing Problems

How To Perform Bodyweight Workouts Safely and Effectively
Due to the worldwide pandemic, home-based training has become increasingly more popular during this year. Not only are home workouts simple and convenient, you also do not need a great deal of equipment in order to perform a tough workout.
However, without having access to equipment, only bodyweight exercises can be performed. For those who have even a basic level of fitness, the majority of bodyweight exercises can be performed for a high number of reps.

This article will highlight five reasons why high-rep bodyweight workouts might be causing more harm than good.
The Limitations Of Home Bodyweight Workouts
As touched upon, one of the main challenges with home bodyweight workouts is that it can be challenging to perform a workout that is challenging enough to bring about change.

By performing high-rep workouts, it is possible to develop muscular endurance, however, it is challenging to build serious strength using only bodyweight.
Many bodyweight workouts lack the intensity required to develop strength because they do not utilize external loading.
In an attempt to increase this intensity, individuals often increase the number of reps performed per exercise.
While this may indeed elevate the intensity and will enhance muscular endurance, heavy loading develops strength most efficiently (1) – something that is not possible with bodyweight training.
Furthermore, exercise selection can be difficult as there are fewer exercises to choose from. As a result, you will often have to think outside the box in order to really challenge the body and bring about change.

Not only can this make workouts restrictive, performing the same exercises time and time again for a prolonged period of time may not be particularly enjoyable or motivating.
As a result of the limited exercise pool, individuals often perform a number of exercises that work the same or similar movements and muscle groups. 
Working the same muscle groups and completing a high number of reps may lead to problems such as overuse injuries and poor movement patterns.

The Five Reasons
Although home training can be beneficial, there are some potential problems. This section will cover five reasons why high-rep bodyweight workouts may actually be causing issues.
1) Workouts May Not Lead To Substantial Change
As reflected on, a huge limitation with bodyweight only training is the fact that you cannot load the exercise. The only weight that you can utilize is your own bodyweight.
For many individuals, this will simply not be enough to force the muscles of the body to adapt and increase in strength and function.
When exposed to a training stimulus, the human body will adapt to ensure that it can deal with this stimulus should it be exposed to it again.
However, once the body has adapted to a certain point, it can comfortably deal with the demands of your training sessions.
Therefore, without the use of external loading, it can be difficult to place a powerful enough stimulus on the body to force it to adapt any further.
2) May Increase Stress Hormone Production and Lower Immunity
Cortisol is the primary stress hormone in the body that plays a variety of roles in blood sugar control, inflammation reduction, and metabolism regulation.
However, high levels of cortisol can be detrimental to the body and can lead to symptoms such as anxiety, depression, digestive issues, headaches, and poor sleep.
Studies on high intensity workouts have determined that they increase the production of cortisol (2). Therefore, by regularly performing high intensity sessions, you may 
Extremely high intensity exercise sessions have also been found to reduce immune function and increase your susceptibility to contracting infections (3).
That said, it should be noted that this reduction in function only lasts for a short period of time. Nonetheless, it is still a risk that you should be aware of.

3) Increased Injury Risk and Development of Poor Motor Skills
Another potential risk of high-rep bodyweight workouts is overuse injuries such as tendonitis. These injuries occur when training intensity is simply too high, too soon.
Overuse injuries can be subtle and often take time to develop which can make them challenging to diagnose and treat.
These injuries can be avoided by applying the progressive overload training principle where intensity starts low and gradually builds up over time.
This way the body can deal with the training stimulus and recover suitably thus reducing the chances of developing an injury.
Furthermore, with high-rep exercise, fatigue can become a factor. As the amount of fatigue increases, our technique can become compromised.
Not only does poor technique increase the risk of injury, it may also retrain the nervous system to move in an incorrect way.
4) Many Home Workouts Are Not Functional
Although they may claim to be, many home workouts are not functional. The idea with functional fitness training is to perform exercises that will have a positive impact on day-to-day activities.
For example, utilizing exercises such as the squat and push-up may be considered functional as they replicate movement patterns that will be performed throughout the course of the day.
While some of the exercises incorporated into the home workouts may be considered functional, the training structure may be far from functional.
As reflected on, many workouts hammer the same muscles and joints in a way that may lead to injury. 
In addition, if technique begins to break down as a result of fatigue, you will no longer moving in a way that is considered “functional”. 
5) May Lead To Overtraining Syndrome
As with overuse injuries, overtraining occurs when the body simply cannot deal with demands being placed on it during training. 
Because recovery is compromised, the body does not adapt in the desired way. In actuality, regression will occur, rather than progression.
Performing workouts that incorporate a high number of reps too frequently, may not allow the body to recover adequately. If this is maintained over a prolonged time period, overtraining will occur (4).
Some symptoms of overtraining include chronic fatigue, muscle soreness or pain, suppressed immunity, poor energy and performance levels,  and low-quality sleep.
Once again, providing training commences at the correct intensity and follows progressive overload, overtraining can be avoided.

Training Principles For Bodyweight Home Workouts
This is not to say that home bodyweight workouts cannot be of benefit to your physical health and fitness.
Rather, the workouts that you perform should follow a number of training principles that will ensure that you are exercising safely and most efficiently.
1) Apply Progressive Overload
To ensure that you optimize progress and reduce the chances of injury and overtraining, you must apply progressive overload to your training.
As mentioned, this simply involves gradually increasing the training intensity over time. 
If your training intensity is too low, progress will stall, however, if it’s too high, you run the risk of injury and overtraining. 
This is why progressive overload is so important and undoubtedly the best way of ensuring that the intensity is managed and applied correctly.
To increase workout intensity, consider gradually adding repetitions and sets, reducing rest periods, or altering the exercise to make it more demanding.
2) Split Your Training
Although the training sessions themselves are important, your ability to recover from the stresses of training are equally important.
If your training is incorrectly structured, you may find that the body does not have time to fully recover and you may consequently end up going backwards.
A useful recommendation is to alternate between resistance workouts and aerobic workouts ensuring that you schedule in a minimum of one rest day per week.
However, this is entirely dependent on your training goals, preferences, level of fitness, and limitations.
3) Consider Your Training Goals and Limitations
The final principle that you must consider is your own training goals and potential limitations. All of the workouts that you perform should be shaped around these things.
For example, if your goal is to improve upper body strength but you can only commit to a minimum of three workouts per week, find a program that is upper body orientated and fits your schedule.
It is crucial that you avoid biting off more than you can chew and understand your limitations. 
If you are new to home bodyweight workouts begin with the absolute basics. Following a more advanced program that is far beyond your capabilities is unwise.
Final Word
While home bodyweight workouts can be convenient and of great benefit, there are a number of common mistakes that can lead to suboptimal progress and injury.
By applying the three home training principles outlined in this article, it is possible to make great progress with your fitness and avoid these mistakes.
References:
1 – https://pubmed.ncbi.nlm.nih.gov/28834797/ Schoenfeld, Brad J.; Grgic, Jozo; Ogborn, Dan; Krieger, James W. (2017-12). “Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis”. Journal of Strength and Conditioning Research. 31 (12): 3508–3523. doi:10.1519/JSC.0000000000002200. ISSN 1533-4287. PMID 28834797.
2 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162535/ Mangine, Gerald T.; Van Dusseldorp, Trisha A.; Feito, Yuri; Holmes, Alyssa J.; Serafini, Paul R.; Box, Allyson G.; Gonzalez, Adam M. (2018-07-14). “Testosterone and Cortisol Responses to Five High-Intensity Functional Training Competition Workouts in Recreationally Active Adults”. Sports. 6 (3). doi:10.3390/sports6030062. ISSN 2075-4663. PMC 6162535. PMID 30011910.
3 – https://pubmed.ncbi.nlm.nih.gov/9134882/ Nieman, D. C. (1997-05). “Immune response to heavy exertion”. Journal of Applied Physiology (Bethesda, Md.: 1985). 82 (5): 1385–1394. doi:10.1152/jappl.1997.82.5.1385. ISSN 8750-7587. PMID 9134882.
4 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435910/ Kreher, Jeffrey B.; Schwartz, Jennifer B. (2012-3). “Overtraining Syndrome”. Sports Health. 4 (2): 128–138. doi:10.1177/1941738111434406. ISSN 1941-7381. PMC 3435910. PMID 23016079.

By Presser
8 min read

Different Diets You Should Try to Build Muscle and Lose Fat

Diets Doing the Rounds in the Fitness World
The advent of the internet has brought a lot of diets you can follow. While there are many diets you can try, in this article, we will focus on some of the most effective diets which can produce the best results.
Keto
The main premise of the ketogenic diet is to eat fats to burn fat. In the keto diet, you follow a high-fat, moderate-protein, carbohydrate-restricted diet designed to make the body burn fat for fuel.

A keto diet can have many physiological benefits like fat loss, improved body composition, reduced inflammation, and increased insulin sensitivity. The different types of keto diets are –

Standard Ketogenic Diet (SKD) – The most basic form of keto.
Restricted Ketogenic Diet (RKD) – A calorie-restricted version of the standard keto.
Targeted Ketogenic Diet (TKD) – A keto diet for people who workout regularly.
Cyclic Ketogenic Diet (CKD) – Focused on advanced athletes who need a boost of carbs for fuel during training.
High Protein Ketogenic Diet (HPKD) – Ideal for people who are trying to shed excess fat.

Paleo
If you have always fancied what the prehistoric people ate and dig their diets, the paleo diet is for you. While following the paleolithic diet you will have to skip all the processed food and eat food which occurs in the wild or come straight from the ground.

In paleo, your diet will primarily consist of meat and fish, plenty of fresh fruits and vegetables, and nuts and seeds. Dairy products, cereal grains, legumes, starchy vegetables, fatty meats, and foods which are high in salt content are to be avoided.
Mediterranean
The Mediterranean diet is based upon the epidemiological findings that people who live in Greece, Italy, and Spain and consume traditional diets have a better health than the rest of the world.
In this diet, you’ll be eating plant-based foods such as fruits and vegetables, whole grains, legumes, and nuts. Replacing butter with healthy fats such as olive oil and canola oil. Using herbs and spices instead of salt to flavor foods.
The Mediterranean diet was introduced in attempts to reduce and prevent heart disease. The flexible nature of the Mediterranean diet makes it relatively easy to follow and implement for the long-term.

Intermittent Fasting (IF)
If you’re interested in maintaining a lean and muscular physique but don’t want to give up on your favorite food IF is what you’ve been looking for. Intermittent fasting involves going an extended period of time without consuming any calories.
In the duration of your fast, you can only drink plain water, black coffee or tea. Many variations of IF exist, but the most popular involves fasting for 16 hours, then eating all of your food during an eight-hour window called the “feeding window.” This type of IF is called “16:8” fasting. Combined with a well-adjusted diet, fat-burners can accelerate fat loss by enhancing metabolism, reducing cravings, and increasing intra-workout energy.
The best ones even go the extra mile to protect against muscle breakdown.
The right fat burner can:

Accelerate metabolism
Increase mobilization of stored body fat (to be used as energy)
Fight against hunger and cravings
Reduce muscle breakdown
Improve lean body mass
Keep you healthy overall

During your “feeding window” you need to reach the same calorie and macronutrient goals as per your diet plan, provided you’re following one designed as per your goals. IF is one of the best diets when it comes to fat burning.

Atkins
The Atkins diet used to be known by many as the steak and eggs diet. In the old Atkins diet, you ate as much protein and fats as your body could handle while disregarding carbs and overlooking where your fats were coming from.
The Atkins diet has since changed tracks and now focuses on a well-rounded approach to their dietary guidelines and touting the importance of healthy carbohydrates and fats combined with protein. The Atkins diet consists of four phases –

Phase One – The first phase is the most strict phase and is followed for two weeks. In this phase, you need to include fats and proteins with each meal and restrict your carbs to 20 grams per day.
Phase Two – The second phase, like the first phase, focuses on weight loss. In this phase, you will include 5 grams of carbs per week until you have only 5-10 pounds you want to lose.
Phase Three – Phase three is known as pre-maintenance. Here you will learn how to eat in order to maintain your weight in the future.
Phase Four – This is the maintenance phase where you will have reached your target weight. In phase four you will have arrived at a diet which will help you maintain your weight.

If It Fits Your Macros (IIFYM)
Macros are short for the three major nutrients – carbs, proteins, and fats. In an IIFYM diet, you focus on meeting your daily macro goals instead of counting your calories. The IIFYM approach is based on the principle that the ratio between the number of calories you consume versus how much you burn dictates whether you gain or lose weight.
While following IIFYM, the source of the calories is disregarded. You just need to maintain the proportion of calories you get from each macro and you’re free to feast on your favorite food.
Vegan
Veganism has been one of the most talked about and followed diets of the past few years. Vegans are different from vegetarians in the sense they don’t even consume dairy products while the vegetarians do. Vegans disregard anything that is derived from animals be it dairy, meat or leather products. There are certain benefits to turning vegan.
Veganism is more than a diet, being a vegan is a lifestyle. Veganism started out as a way to stop animal cruelty, but soon its health benefits took over. Now many pro athletes have turned vegan and report having improved their performance because of their new diets.

Have you tried any of these diets? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.

By Presser
6 min read

Whitney Johns Profile & Stats

The biography, life, and accomplishments of Whitney Johns

Whitney Johns is a bodybuilder, fitness model, and personal trainer who has grown over the years to be a fitness icon. After a career of trying many different sports, she decided to give weightlifting a try, and hasn’t looked back.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.

Full Name: Whitney Johns

Weight
Height
Date Of Birth

135-145 lbs.
5’9”
11/29/1990

Profession
Era
Nationality

Bodybuilder, Fitness Model, Personal Trainer
2010
American

Biography
Whitney Johns grew up in Idaho and never could really find her niche. She loved to be active and push herself, but the struggle of finding what sport to do was challenging for her. But what she would find was fitness and weightlifting and with a poor track record of enjoying other sports, she decided to give this a try. And she never looked back.
Building her physique and falling in love with weightlifting, she was fueled by physical fitness and this developed a strong discipline and confidence in herself. After training for some time, she decided to compete and from there, modeling agencies began knocking. She landed jobs with big magazines and began to build a following on social media. Now a fitness icon, she seeks to help others see those gains they want most through hard work and inspiration.
Training
Whitney focuses a lot on legs and lower body work to keep her lower half as toned as possible, but she will of course work her upper body to keep that well-rounded physique. When it comes to cardio, she loves HIIT workouts for they will increase your heart rate and really give you the edge when it comes to endurance and burning extra calories.
Legs

Smith Machine Glute Kickback: 3 sets, 10 reps
Crab Toe Touches: 3 sets, 10 reps
Dumbbell Front Squat: 3 sets, 8 reps
Kettlebell Sumo High Pull: 3 sets, 10 reps
Squat Jacks: 3 sets, 10 reps
Hip Thrust: 3 sets, 10 reps
DB Single Leg Squats: 3 sets, 12 reps
Bulgarian Split Squat: 3 sets, 10 reps
Side Lunge With Knee Drive: 3 sets, 12 reps
Squat Jump Lunge: 3 sets, 8 reps

Bodyweight HIIT Workout

Dips: 4 sets, 30 seconds
Jump Squats: 4 sets, 30 seconds
Boat Pose Pulses: 4 sets, 30 seconds
Squat Burpees: 4 sets, 30 seconds
Skater Squats: 4 sets, 30 seconds

Nutrition
Whitney seeks to keep her diet as simple as possible and only sticks to healthy and whole foods. This includes your essentials being lean meats, complex carbs, and healthy fats. But, like us all, she loves a good cheat meal here and there and typically this will be ice cream. By keeping her diet simple and not working to make it too complex, she is able to properly and easily prepare so she can eat with ease.
Supplementation
Along with a proper training and nutrition routine comes supplementation. It is important to supplement with certain products that can work to enhance all your gains. Three staples to cover your workout basics are a pre-workout, BCAA, and protein powder. These will work to increase energy, push through fatigue, enhance recovery and spur growth, each respectively of course. But together, these can work wonders. Also consider a multivitamin, super green, or omega-3 supplement to aid in your overall health and wellness goals.

By Presser
3 min read

Felipe Franco In ER After Surgery On Appendix

Felipe Franco remains in the ER after having a procedure done on his appendix.
Felipe Franco remains in the emergency room at Hospital Sao Camilo in Portugal after undergoing surgery on his appendix. Franco took to Instagram on Tuesday night to share that the procedure went well and he is continuing to recover in the ER.
“Last night to tonight was not a good one, really bad abdominal pain and thought it was just gases at first. I came to the @hospitalsaocamilosp ER in a hurry after an unexpected fainting that hit my head and didn’t remember anything. After the ct scan, an acute inflammation of the appendix was found. And here I am, post surgery in recovery, it was a success. It was all so fast that I didn’t understand anything. I want to thank all the professionals at @hospitalsacamilosp who were very skilled in my first surgery in my life, thank you. you guys are great. #FF vlw the strength guys.”

Felipe Franco was bothered with abdominal pains that he mistook for gas before going to the hospital. While he was there, the doctors found that his appendix was inflamed and surgery was needed. This was the first surgery for the Men Physique competitor and it was a success.

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.

By Presser
2 min read

Paul Krueger Won The 2021 Natural Olympia Just Weeks After Earning Pro Card

Paul Krueger goes from amateur bodybuilder to pro bodybuilding champion overnight. 
Pro natural bodybuilder, Paul Krueger, made quite the entrance into professional bodybuilding by winning his first-ever professional bodybuilding competition. He’s no noob when it comes to bodybuilding though. Krueger’s been an amateur bodybuilder for the last 25 years before turning pro.
He competed at the 2021 INBF Phoenician Classic where he expressed in an Instagram post that it had been 16 years since he last jumped on a stage. Despite the lack of on-stage presence, Krueger won the men’s open bodybuilding class in the amateur division. 

Although Krueger’s had feats in other bodybuilding competitions, it was the Grand Canyon Classic in Phoenix, Arizona on Saturday, October 24, 2020, that took his training wheels off, molding him from an amateur bodybuilder to a professional bodybuilder. Winning that event landed him his pro debut card. That gave him the golden opportunity to compete in natural bodybuilding’s biggest event of the year held in Vegas – the 2021 Natural Olympia. 
Although it seems Krueger’s win at the 2021 Natural Olympia was an overnight success, Krueger shed light on his experience before being crowned champ in an Instagram post on October 29, 2021:
“A 25-year overnight success. Lol. From eating horse feed with one of my training partners  back in our teens thinking we would get huge (story for another time), to ballooning up to a fluffy 250lbs last year in the summer, and all the ups and downs in between, this journey has been my biggest lifesaver, my biggest teacher, my biggest drive to better myself in every area of life, and still as satisfying as ever.”

You can view his full Instagram post below. 

Life Outside of Competing

Outside of competing in professional natural bodybuilding, Krueger is a lifestyle and prep coach and Youtube creator. His Youtube channel, Gains Paradise, covers natural ways to transform your physique and him prepping for shows. 
He posted a video on November 4, 2021, covering the golden ratio – how the approximate number 1.618 relates to mathematics – and how it affects your bodybuilding physique. In the video, he’s seen with the Vitruvian Man – a depiction of the perfect proportionate man by Leonardo da Vinci in the 15th century – in his backdrop that applies this principle. Krueger states that if you want a 32” waist, then you’ll want a 52” circumference on your shoulders to give you the astonishing V-taper, which is imperative to have as a bodybuilder. 
You can check out the full video below. 
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Paul Krueger is a professional natural bodybuilder, a champion, and a coach. If there’s any takeaway from his journey into professional natural bodybuilding, it’s to never give up. He’s proof of what your physique is truly capable of accomplishing without the use of steroids and PEDS. His story reveals what’s possible for all upcoming bodybuilding professionals when you have the heart of a champion. 
Generation Iron would like to congratulate Paul Krueger on his latest 2021 Natural Olympia win. Stick around for the forthcoming natural bodybuilding competitions; Krueger will likely be an eminent face. 
To stay tuned in, follow us on Facebook, Instagram, and Twitter.

By Presser
3 min read

Grammy-Award Winning Artist Adele Says She Can Deadlift 160 Pounds

Adele shared some fitness achievements during a recent interview with Oprah Winfrey.
Adele has put together an incredible career in music that has spanned many years. She has won 15 Grammy’s and might not be done adding to that total. Adele recently released an album entitled “30” and promoted it during a performance during a CBS Special. The “One Night Only” event took place in Los Angeles. This is also where Adele sat down for an interview with Oprah Winfrey.
During the interview, the two discussed Adele’s incredible transformation where she has lost 100 pounds over the last two years. Adele spoke on the transformation and explained how her anxiety and overall mindset led to making some changes.
“I had the most terrifying anxiety attacks…paralyzed me completely.”

Over the last two years, Adele has put in some serious work in the gym and it is only natural to wonder what she has been lifting. Adele admitted that she was able to deadlift 160 pounds at her peak.
This was not her starting weight however. She admitted to putting in time at the Heart & Hustle gym in Los Angeles. Here, she was able to focus on training the right away and regaining the right mindset to do so.

During the interview, Adele explained how she did not begin this transformation to lose the weight initially. It was mostly about getting back in the right headspace. She said that going to the gym and working out added discipline and structure to her day-to-day life. Once she was in the swing of it all, it was just another routine to get into and results came quickly.
Adele did not follow a strict diet during her transformation. She was not too concerned with following a particular diet and often indulged in comfort food. This includes Chinese food, which she admitted to having the previous day before the event. Along with weight lifting, Adele confirms that she is a good boxer and that this was her preferred method of cardio.
Adele burst onto the scene in 2011 after releasing “21,” which was her second studio album. This took her career to the next level and it is still incredibly successful today. Adele continues to be one of the biggest names in music with a net worth close to $200 million.
Adele has been an inspiration to many and has done so in many ways. Her recent weight loss is just another amazing feat to add to the list.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

By Presser
3 min read

Omega-3 Supplements & Their Benefits Towards Powerlifters

Taking the top supplements can seriously improve your powerlifting performance.
We as powerlifters are constantly pushing ourselves to the absolute limit and having the right supplements, along with a great training and diet routine, can keep us operating at the highest of levels. While we take those supplements to increase strength and size, as well as boost recovery, too often do we neglect those that can be of great assistance to our overall health and wellness. The more time we spend being healthy, the less time we spend out of the gym, thus giving us the ability to see greater gains.

Maybe you already take a multivitamin. That’s great. Multis are perfect for boosting our overall health and wellness by pumping us with those vital nutrients often missed in our diet. But that only goes so far. Omega-3’s are becoming more and more popular, especially as other sources aside from fish oil are starting to emerge. For a long time, fish oil was the only way to get these great fatty acids, but now, as science and sports supplements begin to improve, the options for more great products only continues.
Let’s take a look at the relationship between powerlifting and omega-3’s and see what makes these supplements so helpful to our powerlifting goals. The right supplements can make all the difference to not just training and performance, but also health and wellness and that should not be ignored.

Benefits Of Omega-3 Supplements
Let’s first talk about the overall benefits of omega-3’s to see what these supplements can do for all our gains. Knowing how these work and what they can do for us is the first step in planting the seed in our mind that omega-3’s may just be the answer we’re looking for.
Some benefits of omega-3’s include:

Fight inflammation by reducing soreness and working to kill any substances linked to inflammation (1).
Increase bone and joint health by reducing pain and working to increase calcium in your bones.
Promote better heart health working to lower blood pressure and decrease plaque development (2).
Enhance eye and brain health by improving the structural components to prevent degradation and boost cognitive function.
Improve immune function to keep you healthier overall and really boost your immune system to fight off foreign illnesses (3).

As you can see, omega-3’s work to help with those physical and cognitive needs, making this supplement a potentially great option for those wanting to increase training, see better performance, improve their health, and promote better wellness.

Different Types Of Omega-3 Supplements
Omega-3 supplements come from a few different sources and we wanted to share a few with you, plus offer up some great products from some of the top supplements companies. The first is fish oil, a popular choice and the most common. Kaged Muscle is a top supplements company and their Omega-3 Fish Oil is a great option for those seeking a fish oil product.

Krill oil is another option and this seems to be a cleaner, more bioavailable form rising in the omega-3 ranks (4). Transparent Labs is an honest and very reputable company with their product RawSeries Krill Oil, only offering the best for transparency and results. Lastly, algal oil is a plant-based source of omega-3’s, making this highly conducive to those following a certain diet. Performance Lab, a premium supplements company, has their Omega-3 designed for optimal absorption and clean benefits for those seeking a vegan option.

Check out our list of the Best Omega-3 Supplements for more great health and wellness products!

Why Powerlifters Should Take Omega-3’s
When it comes down to it, powerlifters are constantly putting their bodies under immense amounts of stress. Our joints tend to feel tight and not as effective after a serious lift or workout. That inflammation can just seem too much at times and it turns into something we absolutely can’t stand. Rolling out with a quality foam roller and stretching is imperative, but why not work with a supplement that can aid in this? A joint supplement is never a bad option if you find the right one, but omega-3’s clearly have those physical benefits that can really assist with your inflammation and joint pain fighting needs for the best help to your physical powerlifting performance.
Staying mentally sharp as well is vital for any athlete, let alone a powerlifter who seeks to compete and see great results. Working with omega-3’s to boost cognitive function and give you the edge when it comes to thinking more clearly with a sharper sense of your surroundings will only prove to be to your benefit in the long run.

Other Great Supplements For Powerlifters
On top of omega-3’s, having a well-rounded supplementation routine can prove to be highly effective moving forward. Looking to build strength and size, as well as overall mass? Look into a protein powder, mass gainer, or creatine supplement, for all will work to pump you with protein, aid in growth, and even assist with recovery (5). For those pre-workout needs, look into a pre-workout supplement, or just find a caffeinated beverage you enjoy. This can give you energy and raise your level of alertness to keep you as engaged as possible. And while you may be wondering where an omega-3 fits into this mix, having that one supplement, or two if you choose a multivitamin, to work towards your health and wellness, will make these others very much worth it.
Wrap Up
Powerlifters have a tough job; lift massive amounts of weight and keep their bodies intact. Like many athletes, this can be daunting and will really start wear on you overtime. But the right supplements can help with this, along with a great training and dietary routine. Working with an omega-3 supplement will be of great assistance to you, for it will provide amazing benefits and work to boost your overall health and wellness goals. Check out some top omega-3’s and see what these can do for all your powerlifting goals today.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
*Images courtesy of Envato
References

Calder, Philip C. (2017). “Omega-3 fatty acids and inflammatory processes: from molecules to man”. (source)
Harvard Men’s Health Watch (2020). “Omega-3 supplements may improve heart health”. (source)
Gutierrez, S.; et al. (2019). “Effects of Omega-3 Fatty Acids on Immune Cells”. (source)
Da, Boit, M.; et al. (2015). “The Effect of Krill Oil Supplementation on Exercise Performance and Markers of Immune Function”. (source)
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)

By Presser
6 min read

Larry Wheels Sets Deadlift PR With 7 Reps of 347kg

Larry Wheels has continued his work in the gym by setting another PR.
Larry Wheels has been putting in some serious work in the gym in recent months. We know this because he shares frequently on social media displaying different lifts and personal records. This continued on Monday as Wheels set a new PR performing seven reps of 347kg (765lb) deadlifts.
Wheels stepped over the weight wearing a lifting belt and straps. He performed the first four reps with ease before struggling a bit with No. 5. Wheels was able to power through two more reps to make a total of seven. Wheels posted the entire set on Instagram.
“765/347 x7 rep PR. Haven’t deadlifted in 2 months. Rest can do wonders!@teampersonalrecordLifting straps SWIPE@levansaginashvili“

This is not the first PR that Larry Wheels has achieved in recent weeks. On Oct. 29, he performed 17 shoulder press reps with a 140-pound dumbbell in each hand. Just weeks before that, Wheels set a new PR with a 950-pound squat. Now, Wheels has taken on deadlifts, which is something he has not been doing recently. This record squat came before he suffered a quad injury and was forced to take some time off.

In the caption with the video, Wheels shares that he has not deadlifted in two months. He credits the needed rest for being able to pull off a feat such as this. This is important for Wheels given the fact that he has suffered his fair share of injuries over the years. He felt as strong as ever attempting this set of deadlifts after the time off.
Larry Wheels has been injured in the past performing deadlifts. This came earlier in the year when he was hurt while moving an enormous weight back to the floor. At the Strong Gym in Dubai, Wheels completed three reps of 387kg (855lb), which is another PR of his. While performing a backdown set, Wheels strained his back on the way down.
While Wheels set a new PR with seven reps, this was not his all-time heaviest deadlift. That came with a single rep of 419kg (924lb).
Larry Wheels has turned into a PR monster who is always trying to improve his numbers in the gym. It is always exciting to wait and see which lifts he takes on next.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

By Presser
3 min read

Robert Timms On Cheat Meals: “I Don’t Cheat. I Do Everything To The Gram”

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Robert Timms shares his philosophy on whether or not pro bodybuilders can afford cheat meals.
In pro bodybuilding, genetics can have a large role in the success of an athlete. Hard work and dedication always reign supreme – but genetics will affect how far that hard work takes you. For example, every individual body reacts differently to food. Some can get away with eating “dirty” food more often. Some can’t afford it at all. Robert Timms is a genetically gifted pro bodybuilder. He has consistently gotten away with only 3 hours of sleep without adverse effects (so far).
So do those blessed genetics also afford him a cheat meal every so often? Robert Timms doesn’t even allow himself to risk it. Even with blessed genetics, he wants to be the best of the best – so why possibly set himself back with dirty foods? In our latest GI Exclusive interview, Robert Timms explains his philosophy behind cheat meals and why he avoids them at all costs.

There are two prevailing schools of thought when it comes to cheat meals in diets. One is that you avoid them at all times and focus on clean healthy foods. The other is to allow a limited amount of cheat meals. The idea behind the latter is that allowing the occasional cheat meal psychologically satisfies your cravings and makes you less likely to fall off your diet completely. We all have human desires for tasty food. To deny them completely would lead to an eventual crash from a person’s healthy eating habits.
During our conversation with Robert Timms, we asked him his thoughts on cheat meals. It’s been well established that Timms has impressive genes. So it’s likely he can afford the occasional cheat meal without issue. While that might be true, Timms refuses to risk it. He avoids all forms of dirty food 24/7. His reasoning, is that if he loses a show he will instantly think back to the cheat meal he treated to himself. Whether it was the real reason or not – his mind would shame him and blame the cheat meal for his loss.

Robert Timms also doesn’t see the reason to take that risk with cheat meals. With blessed genetics, he can use hard work and consistent dedication to be the best of the best. Meaning he wants to be the best of the other athletes with impressive genetics. If other bodybuilders sometimes cheat but he doesn’t – then he has an advantage.
“If I just go with just my genetics and then just eat whatever I want, yeah sure I would still be lean. But why not be the best I can be by keeping it clean.”
– Robert Timms
On top of this, Robert Timms also has seemingly trained himself out of desiring cheat meals through consistent and healthy eating habits. According to him, he does’t want or desire dirty foods anymore. It’s no longer a temptation for him. He mentions this in an anecdote from a conversation he had with his coach:
“I know the other athletes he is working with that need that for their mental clarity. Right? They need that. They need that burger because it’s been so long. No, I don’t need it… because I always look at the goal. The goal isn’t to feel better. The goal is to look the best you can on stage.”
Robert Timms understands that our desires when it comes to food is mostly self taught. Some of us build such a strong relationship to tasty food – that we need cheat meals to give us little gifts and avoid crashing completely. For Timms, he instead chose to go cold turkey and eventually retrain his brain to not desire dirty food or cheat meals. His desire to be the best helped him stick to this plan and eventually lose the “need” for cheat meals.
You can watch Robert Timms go into full detail about his diet and his thoughts on cheat meals in bodybuilding by watching our latest GI Exclusive interview segment above.

By Presser
4 min read