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Big Ramy Shares Prep Videos Leading Up To 2021 Olympia
Big Ramy exposed videos of routines leading up to the 2021 Olympia.
Heading into the 2021 Olympia, there was one name to beat. Reigning champion Mamdouh “Big Ramy” Elssbiay entered Orlando as the favorite to repeat and was viewed as unbeatable by some. Well, that proved to be true as Big Ramy is now a two-time champion on the sport’s biggest stage.
Big Ramy entered the weekend just over 300 pounds, which was revealed during the Olympia press conference. He did plenty of work to build his muscular physique to championship level and he did the same work with his routines.
Leading up to the competition, Big Ramy made sure to perfect his posing routines. This is important on the night of the finals and Big Ramy put on a show once again. He perfected his craft by performing three posing sessions everyday. The first came after cardio and before breakfast. Dennis James posted the first routine to his Instagram page.
“2,5 weeks out mandatory posing practice.
Every day first of 3 posing sessions immediately after cardio before breakfast. @big_ramy @[email protected]”
Big Ramy was able to beat out Brandon Curry for the second-consecutive year. Curry, who was crowned champion in 2019, continues to be one of the best competitors in the world. The work that Big Ramy has put in has put him at the top of the game.
This was apparent on his Instagram page leading up to the Olympia. James has been training Big Ramy and together, the two built a physique that is going to be difficult to beat for years to come. This is the goal of the Egyptian bodybuilder and it could happen by continuing the proper work in the gym.
Dennis James is a former IFBB professional bodybuilder. He competed in eight Olympia competitions, finishing as high as 4th in 2003. His last Olympia appearance came in 2010 and his final competition was the 2012 Masters Mr. Olympia in 2012. James put together a string of two victories in 2009 at the Tampa Pro and the Europa Super Show.
Now that he has transitioned, James has a strong competitor in Big Ramy. He really burst onto the scene in 2017 after winning the Arnold Classic Europe and finishing second at the Olympia. He first competed on the biggest stage in 2013 and has now taken over.
Big Ramy has claimed that he will continue to defend his title for years to come. This is not surprising given his current success and the notion that he will be impossible to defeat. One thing we know for sure if that Big Ramy will put in the necessary work leading up to competitions and that is something that will keep his conditioning at the level it needs to be.
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The Rock Calls Vin Diesel “Candy Ass” While Discussing Feud
The Rock and Vin Diesel have not been on the same side recently.
Dwayne Johnson is one of the biggest professional wrestling stars during his time in the WWE as The Rock. Since leaving the wrestling game, the former World Champion has become one of the highest-grossing actors on the big screen. This includes starring alongside Vin Diesel in Fast 8 but the two did not get along on set.
During filming, The Rock rook to Instagram to describe some of the cast and used his famous term “candy ass.” This is a phrase that was heard plenty of times by Johnson on the mic while mixing it up with other wrestlers. Now, he has broadened it to describe actors as well.
Recently, The Rock decided to discuss the meaning of the term and give a little more insight onto what it is like to be called that. During a profile done by Vanity Fair, Johnson spoke on the term.
“A candy ass is something you don’t want to be,” The Rock said.
“The best way that I can describe a candy ass is: Life is so much easier, I have found, when you are not full of shit…And a candy ass is completely full of shit.”
Johnson continues by saying he does not like public arguments, despite his years of scripted ones on the television screen, but stands by his notion toward Diesel.
The Rock then continued to discuss the feud and where it all comes from.
“One part of me feels like there’s no way I would dignify any of that bullshit with an answer. But here’s the truth. I’ve been around the block a lot of times. Unlike him, I did not come from the world of theater. And, you know, I came up differently and was raised differently. And I came from a completely different culture and environment. And I go into every project giving it my all. And if I feel that there’s some things that need to be squared away and handled and taken care of, then I do it. And it’s just that simple. So when I read that, just like everybody else, I laughed. I laughed hard. We all laughed. And somewhere I’m sure Fellini is laughing too.”
This is an interesting storyline to keep an eye on between two big names in Hollywood. The feud has become public recently and by comments by The Rock, it is unlikely that is ends anytime soon.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Best Multivitamin For Women In Bodybuilding 2021
An ultramodern multivitamin designed for peak performance in women.
Product Overview
Finding the right multivitamin can be challenging. With so many on the market, it can be difficult to sort through all of the ingredients to find which one will work best for you. The benefits of a good multivitamin are essential for a healthy diet and fitness regimen and are non-negotiable when it comes to your overall health and wellness. Performance Lab NutriGenesis Multi for Women is a great multivitamin supplement geared toward women to provide peak performance and overall health.
Multivitamins will work to pump you full of essential vitamins and minerals to keep you on top of your game. While many of these essentials can be found in food, for those that slip through the cracks, a good multivitamin can compensate so you don’t miss out on anything. Providing overall coverage, NutriGenesis Multi for Women is an absolute must for women looking to stay in peak shape.
Performance Lab NutriGenesis Multi For Women is perfect for women and female athletes looking to optimize training and performance. With 17+ essential daily vitamins and minerals, this formula is specifically calibrated to work for women’s needs.
Performance Lab is one of the leaders in nutritional supplements and works to optimize consumers’ daily performance and long-range health. With formulas that include industry-leading ingredients, their products are advanced and combine nutritional technology with innovative supplements to revolutionize the supplements game.
With their own ultramodern take on nutrition, NutriGenesis vitamins and minerals are clean and bioavailable for safety and effectiveness. With clean labels that are non-GMO and 100% gluten-free, you can be sure that all dosages on the labels are correct with no hidden agendas and that their facilities are registered with the Food and Drug Administration (FDA) and are current good manufacturing practices (CGMP) compliant.
NutriGenesis Multi for Women Highlights
NutriGenesis Multi for Women is an ultramodern multivitamin that supports overall health for peak performance. With 17+ essential daily vitamins and minerals, this multivitamin is specifically designed for all the nutritional needs of women. Any nutrients missing from their diet will be replenished and the NutriGenesis ultramodern technology is engineered to boost absorption in efforts to maximize all of the benefits.
As a vegan-friendly, non-GMO, and caffeine free multivitamin, this supplement is great for all of your overall health and wellness needs. Customized for women with gender-specific dosages and hormonal support, it will support daily vitality and biological performance. Supplying 100% of your daily value with their unique and high-quality ingredients, NutriGenesis Multi for Women is a great multivitamin to keep you healthy and fit.
Key Benefits:
17+ essential daily vitamins and minerals: Packed with everything you need so all of those valuable nutrients work for your benefit.
Supports daily vitality and long-range overall health: This gives you the overall benefit of a healthy lifestyle and solid performance.
Ultramodern nutrition technology: The patented NutriGenesis system provides you with high-quality ingredients that boost absorption to maximize your benefits.
About The NutriGenesis Process
Performance Lab uses their patented process NutriGenesis to mirror nutrient genesis in nature, so even though their vitamins, minerals, and amino acids are lab grown, they mirror the natural process for your health and safety. They are seeded with micronutrients and the live cells can metabolize the micronutrients and thrive, naturally growing new vitamins, minerals, and amino acids to include proteins, complex carbs, probiotics, and antioxidants. Since NutriGenesis works to match whole foods’ natural structure, your body can absorb them more easily and they will be fully utilized by your body.
Why These Vitamins Are Key
All of the vitamins found in this multivitamin are there for your overall benefit and while the ingredients list may seem long, that is a great thing. Vitamin A is a fat-soluble vitamin known for it’s support of immune function and vision, while B vitamins are amazing to have as well. Vitamins B6 and B12 can promote muscle growth and repair muscle mass and work for a boost of energy. With many more ingredients listed below, NutriGenesis Multi for Women has all of your bases covered.
Ingredients
Vitamin C: A safe an effective nutrient in protecting against immune system deficiencies and promoting solid immune health (1). It can also influence muscle growth and tissue repair for your athletic needs.
Vitamin D: Promotes absorption of calcium in your gut and promotes bone-building and strengthening (2). It also aids in immunity and works to settle inflammation.
Vitamin E: Great for vision, reproduction, and blood and brain health, vitamin E has powerful antioxidant properties to protect your cells against free radical damage (3). It can also boost immune health and support your cardiovascular system.
Calcium: Works to maintain strong and healthy bones, as well as plays a role in muscle movement by assisting the proteins in muscles that carry out contraction. It can also relax muscles around the heart to help with blood flow and regulate blood pressure levels (4).
Iron: Form hemoglobin which is a red blood cell protein that helps transport oxygen in the blood. It can help provide oxygen to your muscles for improved muscular endurance and also aid in reduced fatigue (5).
Zinc: Supports immune function and helps the body return to homeostasis (6). It also acts as an antioxidant to help fight oxidative stress and decrease chances of disease. Its role in balancing hormones allows for maximum hormone health and fertility and is needed for the production of estrogen.
Other Ingredients
Vitamin A, Vitamin K, Vitamin B1, Vitamin b2, Niacin, Vitamin B6, Folatet, Vitamin B12, Biotin, Pantothenic Acid, Iodine, Magnesium, Selenium, Copper, Manganese, Chromium, Molybdenium, Potassium, Inositol, Boron, and Vanadium
Number Of Ingredients
25+
Number of Servings
30
Serving Size
4 NutriCaps
Best Way To Take
Take 4 NutriCaps daily with your desired beverage.
Price & Effectiveness
Performance Lab NutriGenesis Multi For Women is a powerful multivitamin supplement able to pump you with those vital nutrients to keep you going strong and ensure you never suffer a deficiency. With a monthly supply of 120 capsules, a serving size of 4 NutriCaps will provide all those essential vitamins and minerals.
Pros
The potent ingredients included have proven benefits and assured quality control
Clean, vegan and eco-friendly, and GMO-free
No side effects with this multi specifically designed for women
From a reputable company in Performance Lab
Cons
Premium priced option
Only available on their website
Four tablets is a bit much for a serving size
Price: $49.00
Ideal Time To Take A Multivitamin
Each multivitamin will come with different instructions on how frequently to take them and the ideal time. Some will say one serving while others may promote 3-4 servings. Our thoughts on this is that 2 daily servings is a healthy amount. This way you do not load up on too many micronutrients at once and ensure a convenient way to get all of those vitamins and minerals.
Many people decide to take their multivitamins in the morning and then around mid-afternoon and it is best to consume these fat-soluble vitamins and minerals with food. Taking one with breakfast and the other with lunch will work great for your daily schedule.
Check out our list of the Best Multivitamins For Women for more great multivitamin supplements!
Overall Value
Performance Lab NutriGenesis Multi for Women is an ultramodern multivitamin designed for women to aid in overall health and peak performance. With 17+ active ingredients and great bioavailability, this multivitamin is calibrated for women’s specific needs. What you are really getting is a great multivitamin supplement from a company who seeks the best products with the newest technology at an affordable price with maximum benefits. Try NutriGenesis Multi for Women today and work to elevate your overall performance and health.
Try Performance Lab NutriGenesis Multi for Women Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
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 Performance Lab
References
Carr, Anitra C.; Maggini, Silvia (2017). “Vitamin C and Immune Function”. (source)
Kulie, Teresa; Groff, Amy; Redmer, Jackie; Hounshell, Jennie; Schrager, Sarina (2010). “Vitamin D: An Evidence-Based Review”. (source)
Lewis, Erin D.; Meydani, Simin N.; Wu, Dayong (2018). “Regulatory role of vitamin E in the immune system and inflammation”. (source)
Piste, Pravina; Sayaji, Didwagh; Avinash, Mokashi (2012). “Calcium and its Role in Human Body”. (source)
Allen, Lindsay H. (2002). “Iron Supplements: Scientific Issues Concerning Efficacy and Implications for Research and Programs”. (source)
Shankar, A. H.; Prasad, A. S. (1998). “Zinc and immune function: the biological basis of altered resistance to infection”. (source)
Victor Martinez Warns: All It Takes Is One Bad Injection To Collapse A Muscle
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Victor Martinez opens up about the threat of nerve damage caused by badly performed injections.
Victor Martinez is a legend in the sport of bodybuilding. He was a top tier competitor in the early aughts and also a featured subject in the original Generation Iron documentary. While he may no longer compete today (for now), he is a highly skilled and respected modern bodybuilder. That’s why he hopes his words in our latest interview segment are heeded carefully – as he brings up a topic often overlooked in the bodybuilding. In our latest GI Exclusive interview, Victor Martinez explains how bad injections can lead to nerve damage and collapsed muscles.
Though best known for his heated face-offs with Jay Cutler during the 2000s, Victor Martinez also had the experience of going toe to toe with Ronnie Coleman. Known for his unbeatable physique and a world record matching eight Olympia wins – we asked Martinez what it was like to (mentally and physically) to prepare to battle against Ronnie.
Martinez’s answer was an interesting one – “I stayed in my lane.” He knew that he couldn’t train the same way Ronnie could. Martinez also admits that nearly everyone competing during that time wouldn’t talk about actually winning the Olympia – they would know the battle was for second place. That is – until Ronnie’s physique started noticeably declining.
This then pivoted our conversation into something unexpected but very vital in the bodybuilding world. Victor Martinez notes that Ronnie Coleman’s later years competing started showing signs of his nerve damage and injuries (that were then later documented in more detail in Ronnie Coleman: The King). This sprung us into a conversation about the dangers of nerve damage for bodybuilders.
Victor Martinez goes into detail on how nearly all pro bodybuilders are on a slow and steady path towards nerve damage. It can be prevented – but it’s not nearly talked about in public as Martinez thinks it should be. He even gets candid about how nerve damage can come from the constant injections many bodybuilders undergo throughout their career.
“When you have a muscle and you can’t flex it and you can’t feel it – a lot of people don’t know they think it’s something simple. No, it’s just nerve damage,” Victor Martinez states in our interview. He continues:
“People don’t realize when you take an injection it’s a form of acupuncture. You can take a bad injection and collapse a muscle without even noticing by hitting a wrong nerve. I hope people are listening to this because people think they can just poke themselves and be fine the next day. It only takes is one bad angle, one injection, and one bad part of hte muscle and it will collapse a bicep, a tricep, a shoulder, a lat, a quad – it will just collapse it without you noticing.”
Victor Martinez then mentions that he knows someone personally who suffered through this. A friend who took a bad injection that killed his triceps permanently. Of course, we all know that muscle is the most vital aspect to a bodybuilder’s career. That’s why Martinez wants this information to be more spoken about publicly. Bodybuilders will be injecting substances into their body – they should know the warning signs before it’s too late.
You can watch Victor Martinez go into full detail in our latest GI Exclusive interview segment above!
Dexter Jackson Says Nick Walker “Doesn’t Have a Very Pleasing Physique”
Dexter Jackson gives his honest critique of Nick Walker.
After the 2021 Olympia, Dexter Jackson had some interesting critiques about the show. One critique in particular was that of up and coming bodybuilder Nick Walker who took fifth place at the show.
Bodybuilding has changed a great deal over the years. Back in the 70s, 80s, and 90s, the Golden Era of the sport, physiques were very much similar to what we see in the Classic Physique division. Many bodybuilders, even during the introduction of Mass Monsters, had a tight and very symmetrical physique. They had slim waists and great balance to their physiques. But nowadays is a different story.
Modern bodybuilding is a different ball game. While many criteria are still adhered to, the focus on massive muscle seems to rule the day. You can’t win in the Men’s Bodybuilding division without having a great deal of muscle on your frame. It’s all about the mass monsters these days. That said, structure is still king, ask Big Ramy and Brandon Curry. But having massive muscle certainly doesn’t hurt. It’s why so many eyes were on Nick Walker during the 2021 Olympia.
Having just won the 2021 Arnold Classic, Nick Walker was brimming with confidence heading into the Olympia. Walker would end up in fifth place at the show. He gave his thoughts on his placing in a recent post on his Instagram.
While Walker may have thought he deserved a higher placing there are those who weren’t shocked all that much. One of those individuals was the winningest bodybuilder of all-time Dexter Jackson.
During a recent interview Dexter Jackson gave his unfiltered opinion on Nick Walker, particularly in terms of his aesthetics.
“I think how Hunter beat him is probably because of his shape,” said Jackson. “Nick doesn’t have a very pleasing physique, but what I do like about Nick, is he is a f—king hard worker. That boy works, and he believes in himself, he believes he can actually win.”
Dexter Jackson may not find Walker’s physique to be the most aesthetically pleasing to the eye. That said, he was sure to give Walker his praise.
“I used to have that mindset but I wasn’t out in the open with it, like Nick is… So kudos to Nick for doing what he did. He said it and he did it, and that’s something awesome to be proud of. I love his work ethic, it’s amazing. So as long as he keeps doing what he’s doing, bringing his waist down a little more, bringing his stomach down a little more…
“He’s got a ton of muscle, he don’t need to get any bigger,” added Jackson. “If he gets any bigger then he’s playing with his future when it comes to him actually becoming Mr. Olympia or something like that. He needs to stay where he’s at, he’s doing fine, and keep on practicing on the condition and probably bring his legs up.”
This is the kind of critique that many refuse to give these days. While Jackson can admit he’s not the biggest fan of Walker’s physique he can still point out what makes the young bodybuilder uniquely suited to be at the top of the game.
What do you think of Dexter Jackson and his critique of the physique of Nick Walker?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Sixteen High-Fiber Foods To Add To Your Diet
The Many Benefits Of A High-Fiber Diet
Fiber is a non-digestible carbohydrate that is found in beans, legumes, vegetables, fruits, and grains.
Consuming enough fiber each day is imperative for maintaining good health and function. Unfortunately, however, many individuals fail to consume enough.
This article will provide detail on sixteen excellent high-fiber foods that you should look to incorporate into your diet to boost your fiber intake.
The Health Benefits Of Fiber
Before moving on to the high-fiber foods, let’s first consider some of the health benefits associated with increased fiber intake.
1) Enhanced Digestive Health
Fiber plays an important role in regulating digestion and causing regular bowel movements. Failing to consume enough fiber may lead to constipation or diarrhea.Furthermore, consuming ample fiber every day may also enhance gut health as the consumption of specific fibers can promote the growth of good bacteria (1)
2) Decreases Cholesterol Levels
Cholesterol is a waxy-like substance that the body requires for maintaining the structure of cells and transport, amongst other things.Having a high level of a type of cholesterol, known as low-density lipoproteins (LDL), can increase your risk of developing heart disease. However, consuming adequate fiber has been found to reduce LDL levels (2).
3) Better Blood Sugar Regulation
Research on high fiber consumption has indicated that it may also help to regulate blood sugar levels and prevent them from spiking (3).Based on these findings, it has been suggested that consuming plenty of fiber may reduce the risk of developing type 2 diabetes.
4) Body Weight Management
For those who aspire to lose weight, eating a lot of fiber is recommended. This is partly due to the fact that fiber can suppress appetite and leave you feeling fuller for longer.It is thought that fiber draws in water in the intestine which consequently slows the absorption rate of nutrients thus increasing feelings of fullness (4).
5) Reduced Disease Risk
A combination of the above health benefits combine to reduce the risk of death from cardiovascular, infectious, and respiratory-related diseases. (5).
Sixteen High-Fiber Foods
This section will recommend sixteen foods that you should consider adding to your diet due to the fact that they contain a large amount of fiber.
High Fiber Beans and Legumes
1) Split Peas
With 16.3 grams of fiber per cup, increasing the amount of split peas you eat can have a positive impact on your total fiber intake.
Split peas are a highly versatile food which can commonly be found in dishes such as dhals and soups.There are two main varieties of split peas – green and yellow. Green split peas tend to be sweeter and less starchy than the yellow variety.
2) Lentils
A cup of lentils contains 15.6 grams of fiber. In addition to being high in fiber, lentils also contain a great amount of protein which plays an essential role in growth and repair.
Like split peas, lentils can be used in a variety of ways and are common ingredients in salads and soups.
There are different lentils types including brown, green, yellow, red, Puy, and Beluga. Be aware that the fiber content varies slightly between each type.
3) Black Beans
As well as being high in essential micronutrients such as manganate, folate, and thiamine, a cup of black beans contains 15 grams of fiber.
These nutrients can have an array of positive effects on bone, muscle, and heart health while also significantly reducing the risk of developing disease.
In summer, a black bean salad goes brilliantly with basically all foods that are cooked on the grill while in winter, considering adding them to vegetarian chili.
4) Lima Beans
While lima beans may not be the most popular choice for some, they do contain a great amount of fiber and can be used in many different ways in the kitchen.
Lima beans, sometimes referred to as “butter beans”, contain 13.2 grams of fiber per cup. Adding them to a range of meals can quickly and easily bump up your total fiber intake.
As well as being one of the main ingredients in succotash, lima beans can be added to soups, stews, and hummus, and salads.
High Fiber Vegetables
5) Artichokes
This strange-looking vegetable is loaded with key nutrients and antioxidants and also contains 10.3 grams of fiber per cup.
As well as potentially improving digestive health, artichokes have been associated with positively impacting cholesterol levels and blood pressure.
Artichokes are great boiled, braised, stuffed, and baked. They also go well with a variety of other foods including dairy products, chicken, seafood, and eggs.
6) Peas
Peas are particularly high in vitamins A and C which play important roles in the repair and maintenance of body tissues. In addition, per cup, peas provide 8.8 grams of fiber.
The simplest way to cook peas is to simmer them in slightly salted water for approximately five minutes. Pureeing peas is another commonly used method in cooking.One of the most well-known ingredients to pair with peas is fresh mint. However, peas also go extremely well with onion and ham too.
7) Broccoli
Along with lima beans, broccoli is another controversial food that some seem to love while others despise.
Similarly to peas, broccoli provides an abundance of vitamins A and C and also contains 5.1 grams of fiber per cup.
Often when cooking broccoli, only the florets are used and the stems discarded. However, the stems are edible and can actually be used in a variety of different snacks and meals.
8) Brussel Sprouts
With 4.1 grams of fiber per cup, Brussel sprouts are another vegetable that you should consider consuming more often.
Brussel sprouts are particularly high in vitamin K which plays a crucial role in bone health and blood clotting.
Sprouts are cruciferous vegetables that are typically cleaned, cut, and cooked to accompany a main course. They can go with a range of different foods such as chicken, pork, duck, tofu, and mustard.
High Fiber Fruits
9) Raspberries
As well as being low in calories, raspberries contain many vital nutrients and antioxidants that are critical for good health. They also provide 8 grams of fiber per cup.
It is very straightforward to add raspberries to your diet as they can easily be added to your favorite breakfast, lunch, and dinner dishes.
Considering the sweet taste that raspberries have, they are mainstays of many deserts. Adding a cup of raspberries to your deserts is a quick and easy way to get a fiber boost.
10) Blackberries
Blackberries are an absolute staple of summer. As well as tasting great, they can bring a number of health benefits which can partly be associated with the high fiber content.
There are 7.6 grams of fiber found in a cup of blackberries. In addition, this fruit is packed with vitamin C, vitamin K, and manganese.
Although commonly used in desserts, fruits such as blackberries are becoming more popular in savory foods such as salads, sauces, and even sandwiches!
11) Avocados
While you may not consider avocado to be a fruit, it technically is a single-seeded fruit. The avocado is held in high regard by health-enthusiasts and for good reason!
As well as having a variety of culinary uses, the avocado contains 6.7 grams of fiber per cup. Furthermore, it contains healthy fats that can protect against heart-related diseases.
Avocados can be used in a number of different ways and are commonly eaten with eggs, toast, pasta, and more. They can also easily be added to salads, soups, and smoothies.
12) Pears
At 4.6 grams per cup, pears are another excellent source of fiber. However, be aware there are many pear varieties and, therefore, the fiber content may differ.
In terms of health, as well as providing fiber, pears also contain folate, niacin, and vitamin A. These substances play an important role in energy synthesis and cellular function.
Pears go well with a number of dairy products such as mascarpone and creme fraise. However, they can also be paired with savory foods such as pork and nuts.
High Fiber Grains
13) Bran Flakes
Bran flakes a great source of fiber with one serving of bran flakes providing approximately 7 grams of fiber.
Additionally, bran flakes are also highly nutritious and are rich in plant compounds and key minerals such as niacin, iron, vitamin B6, riboflavin, thiamin, and folic acid.
While a bowl of bran flakes in the morning is a great way to start the day, adding them to smoothies, yogurts, and desserts can help to increase your fiber intake.
14) Wholewheat Pasta
Although perhaps less popular than white pasta, wholewheat pasta has many additional health benefits.
While white pasta contains approximately 2.5 grams of fiber per cup, wholewheat pasta contains more than double at 6.3 grams per cup!Pasta is one of the most versatile foods around. Consider cooking a wholewheat pasta-based meal that combines a number of the aforementioned high-fiber foods.
15) Pearled Barley
Barley is a grain that comes in a number of different forms – pearled, hulled, barley flakes, and barley grit. This grain is widely consumed and is commonly found in slices of bread and cereals.
As well as containing 6 grams of fiber per cup, pearled barley also nourishes the body with key micronutrients such as manganese, thiamine, riboflavin, and selenium.
When it comes to cuisine, barley is commonly associated with soups, such as Scotch broth. However, barley can be used in many different dishes including risotto, salads, and stews.
16) Oatmeal
When it comes to a nutritious and delicious breakfast, you need to look no further than oatmeal. Not only is it quick and easy to make, it can be combined with a variety of other high-fiber foods.While oatmeal contains a modest 4 grams of fiber per cup, adding other high-fiber products such as fruits and nuts can significantly increase the fiber content.
Oatmeal can also be added to baked goods such as muffins, granola bars, and cookies to boost fiber intake further.
Four Simple Ways To Add Fiber To Your Meals
There are a number of ways that will allow you to quickly and effectively boost your fiber intake. This section will highlight four simple methods that can have a positive impact on the fiber content of meals.
Flaxseeds
Although not mentioned in the previous section, seeds are an excellent and versatile source of fiber. To put this in perspective, just two tablespoons of flaxseeds contains 3.8 grams of fiber.
Therefore, adding flaxseeds to your oatmeal, baked goods, and yogurts is a simple way of boosting your total fiber intake. Additionally, consider breading fish or chicken using flaxseeds.
Chia Seeds
Leading on from the previous point, chia seeds contain an even greater amount of fiber than flaxseeds at 5.5 grams per tablespoon!When combined with water, these seeds create a paste that makes a great addition to many smoothies and desserts.
Carrots and Spinach
Although carrots and spinach don’t contain the same amount of fiber as the vegetables mentioned above, they can easily be grated down and added to a variety of meals to boost fiber content.
Food Processors
Food processors allow you to puree a number of these foods together to substantially increase fiber content. Consider pureeing a variety of cooked vegetables before adding them to sauces and stews.
Final Word
It is clear that consuming enough fiber per day is of great importance and something that should be prioritized. By incorporating a number of the foods outlined in this article, you can substantially increase your fiber intake and consequently experience these health benefits.
References:
1 – https://pubmed.ncbi.nlm.nih.gov/22555633/ Parnell, Jill A.; Reimer, Raylene A. (2012-01). “Prebiotic fiber modulation of the gut microbiota improves risk factors for obesity and the metabolic syndrome”. Gut Microbes. 3 (1): 29–34. doi:10.4161/gmic.19246. ISSN 1949-0984. PMC 3827018. PMID 22555633.
2 – https://pubmed.ncbi.nlm.nih.gov/9925120/ Brown, L.; Rosner, B.; Willett, W. W.; Sacks, F. M. (1999-01). “Cholesterol-lowering effects of dietary fiber: a meta-analysis”. The American Journal of Clinical Nutrition. 69 (1): 30–42. doi:10.1093/ajcn/69.1.30. ISSN 0002-9165. PMID 9925120.
3 – https://pubmed.ncbi.nlm.nih.gov/18287346/ Weickert, Martin O.; Pfeiffer, Andreas F. H. (2008-03). “Metabolic effects of dietary fiber consumption and prevention of diabetes”. The Journal of Nutrition. 138 (3): 439–442. doi:10.1093/jn/138.3.439. ISSN 1541-6100. PMID 18287346.
4 – https://pubmed.ncbi.nlm.nih.gov/10721886/ Burton-Freeman, B. (02 2000). “Dietary fiber and energy regulation”. The Journal of Nutrition. 130 (2S Suppl): 272S–275S. doi:10.1093/jn/130.2.272S. ISSN 0022-3166. PMID 10721886.
5 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5731843/ McRae, Marc P. (2017-12). “Dietary Fiber Is Beneficial for the Prevention of Cardiovascular Disease: An Umbrella Review of Meta-analyses”. Journal of Chiropractic Medicine. 16 (4): 289–299. doi:10.1016/j.jcm.2017.05.005. ISSN 1556-3707. PMC 5731843. PMID 29276461.
Debunked: The Top 5 Myths About Six Pack Abs
BroScience Revealed…
Abs. One of the most common tell tales of a physically fit individual. While we know it comes down to body fat and genetics, we still can’t help but be drawn to a tight set of perfectly ripped abdominals.
Perhaps its nature, perhaps it’s nurture, but even in 2020 people are looking for the perfect formula for the ever elusive 6 pack abs. While there are 8 packs, and sometimes even more, the 6er has always been a standard for a gold standard for a good looking body. Without it you’re like a burger without fries, always missing something. But with lots of buzz comes lots of rumors, and the 6- pack has been a hot topic for a long time.
Some myths start as excuses, some start as perceived truths that have been found out over time, and some are just to save face Either way they’re ruining your gains, and the gains of people around you. Here are some of the 5 top myths about 6-pack abs.
Myth #1 Carbs Are Bad
For the last couple of years carbs have been getting a bad rap. Damn near every fad diet condemns it, and carb loading is all but a thing of the past. What they’re not telling you is complex carbs are good, it’s the simple carbs that give you your spare tire. Things such as bread, processed sugars, sports drinks, and cereals, are all considered simple carbs because they break down easily. Try eating legumes, nuts, and and vegetables instead. All the benefits, none of the drama.
Myth #2 You Can Substitute A Bad Diet For A More Strenuous Workout
There’s an old adage that “abs are made in the kitchen”, and while we’re in the process of throwing out old theories, this one is actually true. Your diet is Quintessential to sculpted abs. The reason we say “sculpted” is because that’s exactly what you’re doing, trying to reveal the art surrounded by subcutaneous fat. So put down the Twinkies, and pack on the extra reps instead.
Myth #3 Eat Right, Work Out, The End…Right?
Wrong. While eating right and working out are definitely essentials, so is rest. By rest we don’t only mean Sleep, which is also a big component, but rest in the sense of being at ease. A state of being without stress. Stress through not sleeping right or a hectic lifestyle can actually build up cortisol levels which make it harder to lose stubborn fat. Take a walk, watch a movie, meditate…just do what you love.
Myth #4 You Can Shape Your Abs
The harsh reality about abs is what you get is what you got. You can’t add an extra pack or change your symmetry. Some abs line up, some don’t, all you can do is do the best with what you were given. However, you can improve muscle thickness and abdominal imbalances with a good workout routine.
Myth #5 The Be All And End All Of All Ab Exercises
While not all ab exercises are created equal, there’s no end all be all of ab exercises. The truth is your abs will get use to even the best exercises over time if you do them consistently. Switch up your exercises and the angles they’re performed to promote new stimulus and muscle confusion.
Are you underwhelmed with you ab development? Let us know by hitting up our comments below or head on over to our official Facebook and Twitter.
Pocket Guide To Calories, Basal Metabolic Rate & Intake Requirements
Everything you need to know for your bulking and cutting needs.
For so many of us, we have that image of what we want to be. Those of us bodybuilders have that image for what we want to look like. But it can be a real challenge in getting there. Having the expertise to know what to do and how to do it. Sure, reading about fellow bodybuilders and athletes is a great tool, but what works for them may not work for you. That can be discouraging.
However, if you take these components and break them down into only the essentials, you clear out the clutter that can overwhelm you. When it really comes down to it, there are only a handful of things that matter and each is manageable in efforts to get you to your goal. Between calories, basal metabolic rate, and daily intake requirements, with the right understanding, you will definitely be on your way to reaching those goals.
Let’s take a look at this pocket guide for calories, basal metabolic rate, and daily intake requirements as we try our best to break down only the essentials, so you feel as though it is accomplishable. Because it is. It just takes a bit of time and understanding to really get there.
Let’s Talk Calories
A calorie is a way to measure energy expenditure, as well as stored energy. Carbs, protein, fats, fiber, among others, release energy through your metabolism, and in reaction with oxygen, energy is released. Kilocalories are referred to as calories in your diet, being those calories you eat, and calories through exercise, being those you burn away (1).
When it comes to your daily calories and caloric intake, it is important to understand that this is totally dependent on a number of factors: age, gender, activity level, genetics, and so on. We’ll look at this from three different activity levels being sedentary, moderately active, and active.
According to the United States Department of Agriculture Food and Nutrition Service, sedentary adults between the ages of 19-50 years old would require on average around 2,400 calories for men and 1,900 calories for women. Moderately active men would average around 2,600 calories while moderately active women are around 2,100 calories. Moving into the active territory, they define this as walking more than 3 miles per day at 3 to 4 miles per hour, with light physical activity associated with the typical daily activity you already partake in. In this case, men would require around 2,900 calories and women average to about 2,300 calories (2).
What Is Basal Metabolic Rate?
Your basal metabolic rate is the total number of calories needed to function on a daily basis. This includes things like circulation, breathing, nutrient processing, protein synthesis, among others. This means ultimately that energy is used only to maintain vital organs. This works in tandem with your resting metabolic rate which measures the number of calories burned at rest (3).
A popular way to measure your basal metabolic rate is through the Harris-Benedict equation. The end result is the number of calories needed to maintain your current body weight based on sex, height, weight, and age requirements (4). This came from a study conducted by James Arthur Harris and Francis Gano Benedict and is a popular way to calculate this.
Harris-Benedict Equation
Men: BMR= 66.5 + 13.8(weight) + 5.0(height)- 6.8(age)
Women: BMR= 655.1 + 9.6(weight) + 1.9(height) – 4.7(age)
Important Daily Intake Requirements
We’ve already covered calories and how important it is to figure out your daily caloric intake. But to go further, let’s take a look at those vital macronutrients in protein, carbs, and fat. Macronutrients are those nutrients that we need in larger quantities to provide support for energy, metabolism, muscle growth, and overall development. As our body’s primary source of energy, these are needed in larger quantities to make up the majority of the calories we consume.
Protein
When it comes to fulfilling our protein needs, we need to remember that there are many ways to get protein into our bodies. For healthy adults, the recommended daily intake is 0.8-1.0 grams of protein/kg body weight (4).
Whole foods are always the way to go, and even those on a vegan diet can get adequate amounts of protein. But protein powders are a solid way to get that vital protein into our bodies, and with both whey and non-dairy proteins, everyone can benefit from a great protein powder (5).
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Carbohydrates
When it comes to carb and carb sources, it is important to know that carbs are not bad. A common myth around nutrition is that carbs are stored as fat and will then only increase your body weight and reduce definition. Carbs are vital for a number of functions and must not be forgotten in your diet. It is recommended that the daily carb intake be around 45 to 65 percent of your total daily calories (4).
Fats
Fats are another thing that have a bad reputation but knowing there are different kinds of fats is very important. Fats are used for a number of bodily functions and neglecting them would be a terrible disservice to your overall health, wellness, and performance. Daily fat requirements are around 30% of your total day’s calories (4).
Why All This Matters
The amount of calories you consume, your basal metabolic rate, and your daily intake all contribute to your health, performance, and goals being met. Eating enough in the day is important and while it is easy to starve yourself and feel terrible throughout the day, you are hurting your gains, despite what you may have heard. Knowing the ins and outs of these three important components can lead to effective cutting and bulking, while also aiding in a better lifestyle overall.
Wrap Up
This pocket guide for calories, basal metabolic rate, and your daily intake requirements will provide the blueprint for what you need to know to get started. Having the tools is half the battle and once you know what to, you can finally go and do it and see those desired goals become reality.
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
Howell, S.; Kones, R. (2017). “‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (source)
United States Department Of Agriculture Food and Nutrition Service (2011). “Estimated Calorie Needs per Day by Age, Gender, and Physical Activity Level”. (source)
McMurray, R.; Soares, J.; Caspersen, C.; McCurdy, T. (2015). “Examining Variations of Resting Metabolic Rate of Adults: A Public Health Perspective”. (source)
Kansas State University. “What are My Calorie, Protein, Fat, & Carbohydrate Needs?”. (source)
Cintineo, H.; Arent, M.; Antonio, J.; Arent, S. (2018). “Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training”. (source)
Nick Walker On Olympia Finish: ‘5th Place To Me Is A Loss’
Nick Walker was unhappy with his finish at the 2021 Olympia and will make improvements heading into next year.
It was quite a year for Nick Walker. He took home the prize at the New York Pro and this qualified him for the 2021 Olympia. Just two weeks before the biggest competition of the year, Walker won the Arnold Classic and had all the momentum heading into Orlando.
Walker made an impression right away because of his insane mass and conditioning. This was apparent once again on the Olympia stage and this led to him being part of the top five during announcements on Saturday night. Walker took home fifth place while Hunter Labrada finished fourth. Of course, Big Ramy repeated as champion followed by Brandon Curry and Hadi Choopan.
For Walker, he is not satisfied with this placing at the Olympia despite being in the top five.
“5th place to many is a huge accomplishment. 5th place to me is a loss…. a loss that I will make sure with this whole year of training never happens again. I know what needs to be improved and I know what needs to be fixed.”
Nick Walker oozes confidence and that was shown after winning the Arnold Classic. Walker believed he was going to make it three-for-three at the Olympia and this is the mindset competitors must have heading into competition, especially going up against some of the other best in the world.
Walker references what needs to be fixed. He does not say anything specifically but he claims that he knows and will make the necessary changes to finish higher in next year’s competition.
This was Walker’s first big year as a professional and it was a good one. He picked up two victories at the biggest shows outside of the Olympia. It is clear that Big Ramy is the class right now and that is the level that Walker will shoot for. Big Ramy entered the Olympia weighing over 300 pounds of solid muscle. This was enough to win another Olympia and he has made it clear that he will continue to defend his title.
Nick Walker is just getting started and will continue to be a force in Men’s Open. It will be exciting to see the changes that he makes to improve his physique further and place higher in the Olympia.
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.
Brandon Curry Has ‘Zero Regrets’ After Second-Place Finish At Olympia
Former champion Brandon Curry made a statement after finishing second at this year’s Olympia.
It has not been too long since Brandon Curry was hoisting the trophy in the air after winning the 2019 Olympia. He reached the pinnacle of bodybuilding and was looking to stay at the top. While he has been one of the best in the sport since that night, Curry has been defeated two years in a row now.
In 2020, Curry finished second to Big Ramy at the Olympia. The 2021 competition is now complete and it was the same fate for Curry. During prejudging, it was clear that Curry and Big Ramy were the top two and it would make for an interesting battle come the final.
After a second-straight silver medal, Curry took to Instagram to make a statement and say that he will be back better than ever.
“2021 was another one for the history books!I gave it my best and managed to pull off a 2nd place battle against the current champ @big_ramy. Congrats to him on his performance and for retaining his title! I fell short according to the judges, but I have zero regrets because I did my absolute best and the rest was in their hands.To be in the top 2 in the world for 3 consecutive years is my historical moment for the year. Each year I find something significant in the outcome and that was that moment for me.”
Brandon Curry took the necessary time to thank his family, friends, sponsors, and trainers. He made sure to hit all ends that work with him during his journey to the Olympia. And of course, Curry promised to be back in the future.
This is not surprising given the string of success he has found. Curry has been a top-two finisher in each of the last three Olympia’s. There is no doubt that he is one of the best in the world but the judges have been leaning toward Big Ramy over the last two years.
“Time to come home and kick things up a notch!” Curry continued.
“Thank you to all of my fans around the world-I truly have the greatest fans in the world!And thank you to my family and friends for the encouragement along the way. It carried me further than you may realize….And to my kids for understanding why I’m away for months at a time and showing up to cheer for me…every victory I have is your victory too! And to those who helped my wife and children while I was away. I thank you. #ILLBEBACK #15 ??”
Brandon Curry made his first appearance at the Olympia in 2013, where he finished eighth. After a few finishes near the bottom, Curry climbed to top five in 2018. This was before he won both the Olympia and Arnold Classic in 2019. Now, Curry has solidified his legacy and has shown that he is a difficult competitor on stage.
Sights have already been set on the 2022 competition. There is no doubt that we will see Curry if all goes right and he could be competing for another title.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.