Tag: Athlete Profiles
Steve Reeves Profile & Stats
The biography, life, and accomplishments of Steve Reeves
Steve Reeves is still to this day an inspirational and accomplished bodybuilder known for his size on the global stage. With a successful career as a bodybuilder and an actor, Reeves held the title of Mr. America, Mr. World, and Mr. Universe before switching gears and going into acting.
Below is a complete breakdown of his profile, stats, biography, training and diet regimens.
Full Name: Stephen L. Reeves
Weight
Height
Date Of Birth
215-225 lbs.
6’1″
01/21/1926
Profession
Era
Nationality
Bodybuilder, Actor, Writer, Trainer
1940, 1950, 1960
American
Biography
Steve Reeves was born in Montana and became interested in bodybuilding in high school. He was enlisted into the U.S. Army upon graduation and served in the Philippines before returning to the United States and going to college in California to be a chiropractor. However, Reeves had begun training again and would soon enter into his first competition, one that would launch him into a dominating and successful bodybuilding career.
He won his first competition, Mr. Pacific Coast, and continued to compete having fallen in love with the sport. In a pre-Mr. Olympia era, Reeves would go onto win Mr. America, Mr. World, and Mr. Universe. After being contacted by an acting agent, he would soon become more than just a world class bodybuilder.
Reeves made the decision to move to New York City where he began to study acting. As fate would have it, the roles began to come in and Reeves would star in 18 movies from 1954 to 1969. Such movies included Athena, Hercules, Goliath and the Barbarians, The Trojan Horse, and A Long Ride From Hell.
After a lucrative career, injuries, stress, and a market that no longer looked for his type of movies, Reeves made the choice to retire and spent the last decades of his life in California. He enjoyed writing, breeding horses, and promoting drug-free bodybuilding, going back to his roots of what got him to where he is.
Reeves died in May of 2000.
Training
When it came to Reeves’ training, he would work all muscle groups around 3-4 times a week. On off days, he would stay active with a walk or a swim but do his best to give his body the rest it needed.
Day 1 – Chest
Incline Dumbbell Press: 3 sets, 10 reps
Flat Bench Press: 3 sets, 10 reps
Dumbbell Fly: 3 sets, 12 reps
Push-Ups: 3 sets, 15 reps
Decline Push-Ups: 3 sets. 10 reps
Day 2 – Shoulders
Barbell Snatch: 3 sets, 8 reps
Overhead Press: 3 sets, 10 reps
Front Raise: 3 sets, 10 reps
Side Raise: 3 sets, 10 reps
Rear Dumbbell Fly: 3 sets, 12 reps
Day 3 – Legs
Barbell Squat: 3 sets, 8 reps
Leg Press: 3 sets 10 reps
Walking Lunges: 3 sets, 15 reps
Front Squat: 3 sets, 10 reps
Calf Raises: 3 sets, 12 reps
Day 4 – Arms
Dumbbell Curls: 3 sets, 10 reps
Dumbbell French Press: 3 sets, 10 reps
Incline Dumbbell Curls: 3 sets, 8 reps
Triceps Extension: 3 sets, 10 reps
Standing Curl with Bar: 3 sets, 12 reps
Day 5 – Back
Bent Over Bar Row: 3 sets, 10 reps
Low Bar Row: 3 sets, 8 reps
Dumbbell Row: 3 sets, 12 reps
Dumbbell Shrug: 3 sets, 10 reps
Barbell Shrug: 3 sets, 15 reps
Deadlift: 3 sets, 8 reps
Nutrition
When it came to nutrition, Reeves made sure to really pack a punch and get all those vital nutrients into his body as efficiently as possible. With high amounts of protein and plenty of leafy greens, this helped fuel his workouts and recovery so he could see that amazing growth.
Meal #1
Custom Power Drink
1 banana
14 ounces freshly squeezed orange juice
1 tbsp. Knox gelatin
1 tbsp. honey
2-4 raw eggs
2 tbsp. protein powder
Meal #2
This would typically involve some sort of lean protein (grilled chicken or lean steak) with a small amount of carbs, mixed vegetables, and fresh fruit to cover all of his bases.
Meal #3
Typically, this meal was a large salad with oil and vinegar as the dressing. It would have a source of lean protein like turkey, fish, or chicken, and typically a serving of carbs like whole grain bread, potatoes, beans, or rice.
Supplementation
While Reeves used his own form of supplementation, most notably a protein powder in his power drink, it is important to know some other supplements around today that can really boost your gains to new heights. For all of your pre-workout needs, looking to a high-quality pre-workout supplement can provide for muscle pumps and energy to keep you going strong. A BCAA intra-workout product can reduce fatigue and allow for better recovery continuing to hydrate your muscles. And of course, for those looking to shed that unwanted fat and have a stellar physique like Reeves, a fat burner can do the trick and really give you the edge when it comes to sculpting and shedding that stubborn belly fat.
Competition History
1946, Mr. Pacific Coast
1947, Mr. Pacific Coast
1947, Mr. America
1948, Mr. USA
1948, Mr. World
1948, Mr. Universe
1949, Mr. USA
1950, Mr. Universe
Anna Nystrom Profile & Stats
The biography, life, and accomplishments of Anna Nystrom
Anna Nystrom is a Swedish fitness model and Internet celebrity best known for her outfits and her workouts. Through continuously making fitness and lifestyle videos, she was able to grow her social media following and serve as a source of inspiration for others.
Below is a complete breakdown of her profile, stats, biography, training and diet regimens.
Full Name: Anna Nystrom
Weight
Height
Date Of Birth
Under 115 lbs.
5’1″
01/17/1993
Profession
Era
Nationality
Fitness Model, Social Media Celebrity
2010
Swedish
Biography
Anna is from Stockholm, Sweden and her now lucrative and amazing fitness and modeling career has a fascinating beginning. She created an Instagram account in 2013 in order to share her photos and a few paintings she had been working on. A small following began to form but she was suddenly struck with several health issues and always found herself in constant pain.
As a result, Anna decided to begin her fitness journey, working out to improve her health little by little. She began to share this journey on Instagram. Her desire to help others who watched her journey, matched by her beauty and amazing physique, began to earn her more followers who started to see inspiration in each of her posts.
Eventually, this would turn her into an Instagram star and she would start working with high end companies and brands due to her massive outreach. With millions of Instagram followers and tens of thousands of YouTube subscribers, Anna has reached a point of notoriety and success due to her hard work.
She created her own website which helps her stay connected to her audience by sharing day-to-day routines, her thoughts and potential projects, and an outlet for people to find inspiration to live a healthy lifestyle.
Training
Anna’s training plan usually involves heavy compound movements to work multiple body parts while doing low reps to see some gains to strength and size. For some added variety, Anna will add in things like isolation exercises with lighter weight, but this is typically at the end of a heavy training day. When it comes to her glutes, Anna doesn’t mess around and looks for ways to target them differently so she can maximize growth and sculpting.
Leg Day #1
Pistol Squat: 4 sets, 20 reps (10 each leg)
Hip Thrust: 4 sets, 12 reps
Stiff Leg Deadlift: 4 sets, 12 reps
Step-Ups: 4 sets, 20 reps (10 each leg)
Leg Day #2
Alternating Grip Deadlifts: 4 sets, 8 reps
Thrusters: 4 sets, 10 reps
Goblet Squats: 4 sets, 10-12 reps
Overhead Squats: 4 sets, 8-10 reps
Sumo Deadlift: 4 sets, 6-8 reps
Nutrition
Growing up and eating healthy homemade meals, Anna has made sure this is the main piece of her diet. She will add vegetables with each meal so she doesn’t miss any nutrients and in between meals, she will eat a piece of fruit or some other healthy snack to stay full. She knows how important hydration is and drinks plenty of water to give her increased energy in the gym as it helps with many vital bodily functions as well.
Supplementation
While Anna takes her own supplements of choice, it is important to consider how a well-rounded routine can be a game-changer for all of your workout needs. Looking at those pre-workout supplements and protein powders can make sure you are fueled pre- and post-workout. For those looking to reduce fatigue and maintain muscle, taking a BCAA supplement is a good option and a high-quality multivitamin will ensure you don’t miss any vital nutrients in your diet. Fueling your body with the best will allow you to be the best and that is exactly what Anna does.
Jerry Pritchett Profile & Stats
The biography, life, and accomplishments of Jerry Pritchett
Jerry Pritchett is an American strongman and powerlifter ranked among the world’s best. As a serious athlete, his hard work and sheer strength has taken him on a journey with lifting success and a continued drive to be the best.
Below is a complete breakdown of his profile, stats, biography, training and diet regimens.
Full Name: Jerry Pritchett
Weight
Height
Date Of Birth
360 lbs.
6’4”
12/18/1980
Profession
Era
Nationality
Strongman, Powerlifter
2010
American
Biography
Jerry was born December 18, 1980 in Phoenix, Arizona. Growing up, he has always been interested in strength training and the world of Strongman. At the age of 15, Jerry became a powerlifter.
In 2008, Jerry entered his first local Strongman contest in Phoenix and took second place. This gave him the fuel he needed to train harder and make it to the WSM contest. In 2013, Jerry won the Strongman Event at the LA Fit Expo. In 2014, he finished in the top 12 at the World’s Strongest Man contest in Los Angeles.
He also won America’s Strongest Man in 2017.
Training
Pritchett’s training centers around his Strongman desires and those of his powerlifting necessities. When it comes to his training plans, he tends to keep his sets shorter while juggling higher reps on some exercises and lower reps on others.
Here is a workout that Pritchett uses when looking to capitalize on his log press gains.
Shoulder Press with Log: 4-6 sets, 2-3 reps rising in weight
Seated Shoulder Press: 4 sets, 8-10 reps
Bench Press: 3-5 sets, 8-10 reps
Lateral Raise: 3-4 sets, 12-15 reps
Rear Delt Fly: 3 sets, 10-12 reps
Triceps Pushdown: 3 sets, 12 reps
He also does Zumba, yoga, and ballroom dance to change up his routine and add fun variety to his workouts.
Nutrition & Supplementation
When it comes to Pritchett’s nutrition and supplementation plan, he makes sure to get plenty of protein into his diet to capitalize on all his gains. While he uses his own choice of supplements, it is important to also have a great routine. For big lifts, a top tier pre-workout will give you those desired energy boosts and pumps to maximize gains and a protein powder can give you everything you need to see growth and assured recovery. Something like creatine or a mass gainer will really boost strength and size and a multivitamin can give you all the essentials so you never miss those in your diet.
Competition History
Sixth Place Arnold Strongman Classic, 2016
First Place, Mr. Olympia International MAS Wrestling, 2014
Ninth Place, World’s Strongest Man, 2014
First Place, LA Fit Expo All American Strongman Challenge, 2014
Seventh Place Arnold Strongman Classic, 2013
Fifth Place Arnold Strongman Classic Brazil, 2013
First Place MET-Rx All American Strongman Challenge, 2013
2012 MET-Rx World’s Strongest Man 4th place in his heat
2012 Giants Live Poland 6th Place
2012 Sin City III Strongman Challenge 1st Place
2012 MET-Rx All American Strongman Challenge 6th Place
2011 Sin City II Strongman Challenge 1st Place
2011 MHP Liberty Classic 8th Place
2011 Sin City Strongman Challenge 4th Place
2011 MET-Rx All American Strongman Challenge 6th Place
2010 ASC Platinum Plus 2nd Place
Florian Munteanu Profile & Stats
The biography, life, and accomplishments of Florian Munteanu
Florian Munteanu is a Romanian boxer, actor, and fitness celebrity who found his passion in boxing and has since worked on building and sculpting his shredded physique. His best known acting appearance is in 2018 when he played Viktor Drago in Creed II.
Below is a complete breakdown of his profile, stats, biography, training and diet regimens.
Full Name: Florian Munteanu
Weight
Height
Date Of Birth
235-245 lbs.
6’4”
10/13/1990
Profession
Era
Nationality
Professional Boxer, Actor
2010
Romanian, German
BIOGRAPHY
Florian Munteanu was born and raised in Germany to two parents who were very active and into health and wellness. Encouraged to be involved with sports at an early age, Florian gravitated to boxing and would work out in the gym in efforts to better his boxing career and build his fitness. Through years of training, he began to sculpt his physique into something to be proud of and would become a force in boxing and a real contender for those acting roles requiring a massive physique.
Florian graduated from the University of Munich with a Bachelor of Arts in Sports, Media, and Event Management, proving that he is also not just brawn, but brains. Also being a fitness star and a social media presence allowed him to pursue a boxing career and he became an ambassador for a fighting organization called Super Kombat. With his strict attention to training and nutrition, he has become a force in the fitness and acting world.
In 2018, Florian landed a massive role in the movie Creed II, starring in the role of Viktor Drago, son of the legendary Russian boxer, Ivan Drago. For Florian, it was a huge honor to play a role in such a big movie and a successful sequel to the first one. With his work ethic and drive to be great, Florian sought everything he could to make this movie great.
He currently continues to train and pursue an acting career in California.
TRAINING
Florian trains a minimum of twice per day and works to fit in a boxing session and strength workout. He prefers compound exercises and loves to squat and deadlift, while engaging in regular cardio sessions.
Warm-Up
Lunges: 3 sets, 5 reps
High Kicks: 3 sets, 5 reps
Knee To Chest: 3 sets, 5 reps
Jump Squats: 3 sets, 10 reps
Bear Crawl: 3 sets, 5 reps
Workout
Squat: 3 sets, 6-8 reps
Deadlift: 3 sets, 4-6 reps
Chin-Up: 3 sets, 6-8 reps
Dumbbell Curl: 3 sets, 8-10 reps
Push-Up: 3 sets, 8-10 reps
Hamstring Curl: 3 sets, 8 reps
Dumbbell Calf Raise: 3 sets, 10 reps
Shadow Boxing: 4 rounds, 2 minutes
Sparring: 4 rounds, 3 minutes
NUTRITION
Florian has a real focus on eating well and making sure his body is properly fueled for whatever workout comes his way.
Meal #1
2 slices of whole wheat toast
1 tbsp. jam
½ grapefruit
½ cup of milk
Meal #2
Half cup of cottage cheese
Handful of dried peaches
Meal #3
1 large wheat pita
4 slices of lean meat
1 oz. cheese
1 tbsp. light miracle whip
½ tbsp. mustard
Assorted vegetables
4 celery sticks
1 cup of raw broccoli
Water or beverage of choice
Meal #4
Half cup of hummus
Celery sticks
Cucumber
Baby carrots
Meal #5
2 cups stir fry
¾ cup of brown rice
1 cup fresh fruit
1 cup low fat milk
Meal #6
One cup of brown or wild rice
Four to six ounces of chicken breast
Friend onions and peppers
One to two cups steamed broccoli
Desired sauce
SUPPLEMENTATION
For every one of us training and seeking to maximize all of our gains in the gym, having a good supplementation routine is an absolute must. A good pre-workout can boost our energy and provide for increased blood flow and muscle pumps so we get the most out of our workout. A solid protein powder can ensure we get the most out of our gains and recovery to bounce back faster. For those looking to burn stubborn belly fat, a good fat burner can do the trick while a multivitamin can ensure we get all of those nutrients into our body much faster.
Ben Pakulski Profile & Stats
The biography, life, and accomplishments of Ben Pakulski
Ben Pakulski is an IFBB pro bodybuilder from Canada with a great nickname in the “Pak-Man”. He is the winner of the 2008 Mr. Canada contest and has competed in events like the Arnold Classic and Mr. Olympia.
Below is a complete breakdown of his profile, stats, biography, training and diet regimens.
Full Name: Ben Pakulski (IFBB Pro Bodybuilder)
Weight
Height
Date Of Birth
295-310 lbs.
5’10”
03/18/1981
Division
Era
Nationality
Open
2000, 2010
Canadian
BIOGRAPHY
Ben grew up as an exceptionally athletic child. He played as many sports as he could with his friends in the Toronto rural areas. His first memory of being into fitness was when he read some data on vegetarianism at 12 years old. He tried different things with vegetarian meals for a couple of years and enjoyed the opportunity to taste new vegetables.
Around the age of 15, Ben says that he turned out to be more serious as the testosterone began to stream. He was a high level competitor in his school at that point, so he started to search for an approach to beat his peers. He started weight training to find his comfort level. He became really strong, but lacked the ideal bodybuilding genetics. Because of this, he started to research bodybuilding techniques as much as possible. He read books about nutrition and posing, hoping to build the body of his dreams and one day compete against the best.
Mack’s in Toronto was the gym he trained at. It’s a well known, established gym that was big in the industry throughout the 1990’s and 2000’s. His father set him up with IFBB pro Tom Hall, who showed him the correct biomechanical way to complete a lift. All of this helped him secure his first sponsorship contract at only 18 years old. He also landed a contract to appear on adverts for a popular supplement company, knowing that it could push to help his career due to the publicity.
He began watching professional events at 17 when his father took him to ‘Night of Champions’ between Ronnie Coleman and Jay Cutler. Experiencing this convinced him that the professional bodybuilding world was for him as well as watching men working out in the gym.
Ben trained for two years and when he finally let his father come with him to the gym, he squatted very well, impressing his dad. His dad was so stunned at Ben’s workout ethic and his dedication, that he surprised Ben by taking him to sign up with Scott Abel (a leading bodybuilder in Toronto.)
In 2008, Ben prepped for the 2008 Canadian Championships with Scott by his side as a trainer. He ended up winning the entire show and took home the 1st place trophy and making his name known. This also meant that he has officially gained his pro card.
After he won, he knew he had to relocate if he wanted to be the best in his career path. So Ben moved to California, the home of international bodybuilding and a place that he knew he would be respected.
Ben was also into academics. He secured his degree in Kinesiology (the mechanics of body movement) at the University of Western Ontario. Following his graduation, he began to teach seminars and coach bodybuilding. In 2012, he began writing a book surrounding bodybuilding and nutrition.
“Stay full, stay strong, keep training hard, and hopefully everything just pulls together during that last week.”
TRAINING
Ben usually avoids lifting heavy. He says that when a human moves around, it distributes the necessary weight, so the amount of weight you lift, does not matter. “Weights don’t build muscle. Intensity doesn’t build muscle. Volume doesn’t build muscle. Those are all just tools. How you use them is the key.”
Before a competition, he typically avoids cardio until he is six weeks out. This is mainly because after lifting, he would be too tired to do cardio. Ben lifts with full intensity to stimulate his metabolism and burn fat.
He says “My body responds extremely well. I still feel mentally good. During other preps I was like a zombie 3-4 weeks out. I have a big structure so I need to come in big.”
He starts all of his shoulder workouts with two lateral raise choices. Ben believes that the medial head of the delt gives the shoulder its roundness and width, so because of this, he loves to start an exercise that isolates those areas.
His first choice is usually the dumbbell lateral raise. He then follows up with cables and completes more sets. He does this because it gives him a range of motion at the bottom of the rep that the dumbbells miss.
Ben also uses the smith machine for the overhead press exercise.
Seated Dumbbell Laterals, 5 sets x 10-12 reps
Cable Lateral Raises, 5 sets x 10-12 reps
Seated Dumbbell Press, 5 sets x 10-12 reps
Bent Dumbbell Laterals, 5 sets x 10-12 reps
Bent Cable Lateral Raises, 5 sets x 10-15 reps
NUTRITION
Ben is healthy eater and focuses on consuming lean meats and organic vegetables. Some of his favorite lean meats include chicken, beef, turkey and fresh water tilapia.
5:30 a.m.
12 ounces lean beef
6 ounces broccoli
2 tbsps. coconut oil
8:30 a.m.
12 ounces tilapia
6 ounces broccoli
2 cups fennel, spinach or kale salad
9:30 a.m.: Pre-Workout Drink
2 scoops whey protein
2 scoops BCAA
10 a.m.: Training Starts
11:30 a.m. Post-Workout Drink
3 scoops BCAA
5 grams creatine
10 grams EAA
2 grams Vitamin C
2 grams CLA
50 grams carbs (Dextrose powder)
12 p.m.
1 scoop Chocolate Peanut Butter
12:30 p.m.
12 ounces tilapia
75 grams carbs (rice or quinoa flakes)
3 p.m.
12 ounces chicken
75 grams carbs (rice or quinoa flakes)
5:30 p.m.
12 ounces beef
6 ounces broccoli
4 ounces avocado
8 p.m.
10 ounces tilapia
75 grams carbs (sweet potato)
9 p.m. – 40-minute Cardio
10:30 p.m.
6 ounces beef
16 egg whites
1 bag spinach
2 ounces macadamia nuts
SUPPLEMENTATION
When training like Pakulski, having a good supplementation routine is imperative, especially when looking to maintain that lean muscle and continue to bulk. A protein powder and pre-workout can ensure all your gains are fulfilled, while BCAAs can work to maintain muscle, reduce fatigue, and enhance recovery. For that shredded aesthetic, look to a fat burner to help shed that unwanted fat as you seek that desired look you want most.
COMPETITION HISTORY
2008 Canadian Championships, 1st (pro card)
2009 Pro Bodybuilding Weekly Tampa, 3rd
2010 NY Pro, 7th
2011 FLEX Pro, 5th
2011 Arnold Classic, 10th
2011 Australia Pro, 4th
2012 Flex Pro, 2nd
2012 Arnold Classic, 4th
2012 Mr. Olympia, 11th
2013 Arnold Classic, 2nd
2014 Arnold Classic, 7th
2015 Arnold Classic, 8th
2016 Toronto Pro Show, 4th
2016 Vancouver Pro Show, 1st
Kiki Vhyce Profile & Stats
The biography, life, and accomplishments of Kiki Vhyce
Kiki Vhyce is an Australian fitness model and bodybuilder whose hard work and dedication to sculpting her body as established her as one of the leading Australian fitness icons and personalities. Her strict attention to nutrition and training has earned her a great physique and well-earned success.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Kiki Vhyce (IFBB Figure Competitor)
Weight
Height
Date Of Birth
155-165 lbs.
5’10”
09/16/1992
Profession
Era
Nationality
Bodybuilder, Fitness Model
2010
Australian
Biography
Kiki Vhyce began her bodybuilding transformation in 2011 when she felt she was underweight and not satisfied with her appearance. Her slender frame was not enough for her and she sought to tone and put on size to match her taller physique. With the goal of always competing, some debilitating health issues caused a setback for Vhyce and she sough the road to recovery, putting in every ounce that she could in order to improve and be the best version of herself that she could be. With both physical and mental health being very important for her, the experience of bettering herself proved to be the best choice she could have made.
Working in the gym for five years, her hard work, discipline, and attention to detail allowed her to build a strong physique, one worthy of hitting the stage and competing with the best of them. After success at amateur shows, she began to see great results and established herself as an accomplished bodybuilder and leading fitness personality in Australia.
Her first competitive shows were in 2017 after these years of training and building her physique. With major wins and a continued will to be the best, the aesthetic and superficial side is just part of the journey. For Vhyce, she loves the philosophy behind hard work and the real effort it takes to get there, proving that anything is possible.
Training
Kiki Vhyce focuses a lot on resistance exercises and seeks to build that strength and size through a series of exercises to target her whole body. Her website has options to buy some great training plans but here are some exercises she enjoys performing as she seeks to perfect her physique.
Upper Body
Dumbbell Incline Chest Press, 3 sets, 10 reps
Preacher Curls, 3 set, 10 reps
Banded Arm Curls, 3 set, 10-12 reps
Deadlift, 3 sets, 8 reps
Lat Pulldowns, 3 sets, 10-12 reps
Lateral Raises, 3 sets, 8-10 reps
Front Raises with EZ Bar, 3 sets, 8-10 reps
Bent Over Bar Row, 3 sets, 8 reps
Push-Ups, 3 sets, 15 reps
Lower Body
Barbell Squats, 3 sets, 8-10 reps
Banded Squats, 3 sets, 10-12 reps
Sissy Squats with Plate, 3 sets, 8 reps
Jumpies into Skater Squats, 3 sets, 8-10 reps
Banded Kettlebell Deadlift, 3 sets, 10 reps
Hamstring Curls, 3 sets, 10 reps
Hack Squat, 3 sets, 8-10 reps
Glute Extensions, 3 sets, 8-12 reps
Leg Extensions, 3 sets, 10 reps
Abs
Sit-Ups, 3 sets, 15-20 reps
Plank Twists, 3 sets, 15-20 reps
Nutrition
For Kiki, knowing exactly what to eat, when to eat, and how much to eat is incredibly important as she seeks to continue to tone and sculpt her physique. Since nutrition is the key to success in the gym and in life, figuring out these essentials is what it’s all about for her. Taking the foods she loves and strategically pairing them allows her to hit her goals and cuts down on figuring out exactly what, when, and how much to eat.
Supplementation
While Kiki uses her own supplements of choice, having a solid supplementation routine is key in making sure you maintain muscle and aid in your overall health. Looking into something like a pre-workout or protein powder can give you those pre- and post-workout necessities so you never have to worry. For those struggling to shed that unwanted body fat, a fat burner can do the trick. Of course, having a multivitamin that contains all the essential vitamins and minerals can really boost all areas of your gains, health, and wellness.
Competition History
2017 WBFF Gold Coast Australia- 3rd
2017 WBFF Sydney Australia- 5th
2018 Melbourne Championships/ Arnold Classic Qualifier- 1st (Women’s Figure First Timer, Women’s Figure Novice, Women’s Figure Open)
2018 IFBB Melbourne Championships/Arnold Classic Qualifier Season A- 1st (Women’s Victorian State Overall Figure Champion)
2018 Arnold Classic Australia- 1st (International Figure Novice Champion)
2018 Victorian Championships/Australian National Qualifier- 1st (IFBB Women’s Figure Open)
2018 IFBB Pro Victorian State Championships Australia- 1st (Figure Open & Overall Figure Champion)
Big Ramy Profile & Stats
The biography, life, and accomplishments of Big Ramy
Big Ramy is an Egyptian IFBB pro bodybuilder whose rapid rise to bodybuilding fame culminated in a win at the 2020 Mr. Olympia contest. As a real force in the bodybuilding world, his work ethic and sheer will to be the best has made him a serious contender on the world’s stage.
Below is a complete breakdown of his profile, stats, biography, training and diet regimens.
Full Name: Mamdouh “Big Ramy” Elssbiay (IFBB Pro Bodybuilder)
Weight
Height
Date Of Birth
300 lbs.
6’0”
09/16/1984
Division
Era
Nationality
Open
2010
Egyptian
BIOGRAPHY
Mamdouh ‘Big Ramy’ Elssbiay is from Alexandria, Egypt. He is a IFBB professional bodybuilder that had a rapid rise to fame when he became pro in just under three years of training.
Mamdouh was a trained fisherman that grew up in a poor area of Egypt. He spent multiple years working in Kuwaiti waters for a living. He decided to attend the ‘Oxygen Gym’ in Kuwait on a whim and fell in love with bodybuilding immediately. His genetics were also perfect for the sport.
As he started to attend the gym more often and work on improving his physique, his friends encouraged him to compete in bodybuilding competitions. He finally accepted their challenge and competed in the 2012 Amateur Olympia in Kuwait City and won. This title gave him his Pro Card, and since then, he has been unstoppable.
Big Ramy made his IFBB Pro debut at the New York Pro in 2014 and won. Following this win, he won several major competitions and came in 1st place at the 2020 Mr. Olympia contest, cementing his place in the history books. Big Ramy has made a huge name for himself and is very popular in the bodybuilding community.
TRAINING
Back Workouts
Big Ramy completes 4-5 sets of each back exercise for 8-15 reps, then he ‘pyramids’ up in the weight for each set as he decreases his repetitions as he sees fit. It is important to rest between sets.
Reverse Grip Lat Pulldown, 4 sets, 10 reps
Seated Cable Row, 4 sets, 8-12 reps
Barbell Or T Bar Row, 4 sets, 10-12 reps
Triceps
Bar Pushdown, 4 sets, 10-12 reps
One-Arm-Dumbbell Extension, 4 sets, 10-12 reps
Rope Pushdown, 4 sets, 12-15 reps
Biceps
Hammer Curl, 4 sets, 10-12 reps
Preacher Curl, 4 sets, 10-12 reps
Rope Curl, 4 sets, 12-15 reps
Leg Workouts
Leg Extensions, 4 sets, 10-12 reps
Squat, 4 sets, 5-8 reps
Leg Press, 4 sets, 10 reps
Machine Squat, 4 sets, 8-10 reps
NUTRITION
Big Ramy has a healthy diet. He consumes a great amount of calories per day to ensure that he doesn’t lose any of his muscle gains. From quality meats, carbohydrates, and fats, he attempts to consume 3,858 calories per day.
Meal 1
12 egg whites
3 whole eggs
8 oz sweet potato
Meal 2
5 oz of rice
8 oz chicken breast
Meal 3
Protein shake
Meal 4
4 whole eggs
8 oz sweet potato
Meal 5
8 oz chicken breast
1 cup brown rice
1 cup sliced pineapple
Meal 6
10 oz salmon
1/2 cup cooked white rice
Meal 7
10 oz steak
Green salad
Meal 8
Protein shake
2 tbsp peanut butter
SUPPLEMENTATION
While Big Ramy uses his own personal choice when it comes to supplements, it is important to always have a solid pre-workout and protein powder to ensure serious energy and muscle pumps while also promoting great gains and recovery. Something like a BCAA intra-workout product is great for maintaining fuel and preserving muscle throughout your workout as you eliminate fatigue, and of course, a creatine supplement can really boost your gains to new heights.
COMPETITION HISTORY
2012 Kuwait Golden Cup – 1st
2012 Amateur Olympia – 1st
2013 New York Pro Championship – 1st
2013 Mr. Olympia – 8th
2014 New York Pro Championship – 1st
2014 Mr. Olympia – 7th
2015 Arnold Classic Brazil – 1st
2015 Mr. Olympia – 5th
2015 Arnold Classic Europe – 4th
2015 EVLS Prague Pro – 2nd
2016 Mr. Olympia – 4th
2016 Arnold Classic Europe – 2nd
2016 IFBB Kuwait Pro – 1st
2016 EVLS Prague Pro – 2nd
2017 Mr. Olympia – 2nd
2017 Arnold Classic Europe – 1st
2018 Mr. Olympia – 6th
2020 Arnold Classic – 3rd
2020 Mr. Olympia – 1st
Demi Bagby Profile & Stats
The biography, life, and accomplishments of Demi Bagby
Demi Bagby is an American CrossFit competitor and bodybuilder from San Diego, CA. Despite setbacks, some minor, some more major, Bagby proved that sheer mental will and a passion can drive you to do anything. This transformation has made her a serious contender and inspiration for many.
Below is a complete breakdown of her profile, stats, biography, training and diet regimens.
Full Name: Demi Bagby (CrossFit Athlete)
Weight
Height
Date Of Birth
Under 115 lbs.
4’11”
01/10/2001
Division
Era
Nationality
CrossFit Athlete, Bodybuilder, Social Media Influencer
2010
American
Biography
Growing up in San Diego, Bagby was incredibly active, always taking part in sports like soccer and cheerleading. But the dangers of cheerleading would appear when in 2014, Bagby suffered a freak injury where she broke her back, leaving her paralyzed for three months. Despite the emotional, physical, and spiritual toll this took on her, the main consequence she faced was horribly hard to ingest for the active young Bagby: she may never walk again.
This news hit her hard and rocked her world as all she’d ever only been was active and able to move freely. With her confidence low and physical future on the line, Bagby began her recovery.
During this time, she became fascinated with CrossFit and at that moment, made a deal with herself that she would walk again.
One year after her injury and Bagby started her CrossFit journey. Now, as a result of her hard work, bravery, and resilience, Bagby is an inspiration everywhere for what you can do when you keep your mind on the grand prize. In 2016, she ranked 23rd in her age category and hasn’t slowed down since.
With her Internet and social media influence, she continues to grind in efforts to be the best. Many follow her for her inspiring story for they know she can help them get to where they want to be. While Bagby is certainly working to be the best athlete, she views helping others as part of the territory.
Training
Full Body Workout
Clapping Ring Push-ups, 3×10
Muscle-ups, 3×10
Backflip Wall Balls, 3×8
Flag Raises, 3×8
One Arm Toes To Bar, 3×12
Rope Climb, 3×5
Ab Workout
This will be done 50 seconds on, 10 seconds off.
Single Leg Raises
Bicycle Kicks
Leg Raise To Knee Tuck
Hip Dips
Lower Body Leg Raise
Oblique Crunch
Full Body Crunch
Nutrition
Since eating and sleeping are her two most important factors to fitness and living a healthy lifestyle overall, Bagby maintains a proper diet and sticks to only the healthiest of foods to keep herself grinding every single day. She doesn’t restrict any food group from her diet and makes sure it is well-balanced.
Foods she includes are:
Complex Carbs
Lean Protein
Healthy Fats
Fruits
Vegetables
When it comes to supplements, knowing what to take can be challenging. Look into some great protein powders or pre-workouts to really boost all areas of your gains. Also, a quality multivitamin for active women is essential for boosting overall health and wellness to keep you working as hard as Demi.
Competition History
2015 CrossFit Games
2016 CrossFit Games
Blessing Awodibu Profile & Stats
The biography, life, and accomplishments of Blessing Awodibu
Blessing Awodibu is an Irish professional bodybuilder who has become known for his massive physique and shredded aesthetic. With two wins at the Arnold Classic and four IFBB overall championship titles, he is a force on the pro bodybuilding circuit and proof of sheer strength and undeterred will to succeed.
Below is a complete breakdown of his profile, stats, biography, training and diet regimens.
Full Name: Chris Bumstead (Classic Physique Bodybuilder)
Weight
Height
Date Of Birth
235-245 lbs.
5’10”
09/20/1991
Division
Era
Nationality
Open
2010
Irish
BIOGRAPHY
Blessing Awodibu is an Irish professional bodybuilder that is known for his huge and aesthetic physique. Some people call him ‘A force of nature.’ Blessing is an successful bodybuilder that holds 2 Arnold Classic Titles, along with 4 IFBB Overall Champion Titles.
Blessing wasn’t always a picture of strength or success. Growing up, he was underweight. Working out in the gym was initially his only a hobby in which he hoped to gain some strength and size. At the time, his priorities were mainly academics. He hoped that he’d enroll in a great college after his high school graduation.
After his dream of becoming an academic was shattered and he realized he couldn’t join a college that he wanted, Blessing turned to the only outlet that he had left and that is bodybuilding.
Blessing’s first international show and Pro Qualifier was Diamond Cup in the Czech Republic in 2017. He won the super heavy weight class and the overall title. This is how he gained his Pro card. That same year, he competed at the IFBB Diamond Cup. He won the super heavy weight class and the overall title. This is how he received his second Pro card.
Blessing Awodibu made his IFBB Pro debut at the Indy Pro 2021. He placed third. While Awodibu’s debut was extremely hyped, most fans were more excited to see him compete in his second IFBB pro show – the New York Pro 2021. The excitement was in large part due to Awodibu creating a rivalry with Nick Walker, another anticipated pro bodybuilder who was set to compete at the New York Pro. Both athletes presented photo updates that made them expected to be the top placing athletes at the show. Ultimately, Blessing Awodibu placed sixth. Nick Walker won the show.
TRAINING
Blessing does two workout sessions per day. He focuses on one muscle group with maximum intensity during every workout. Before he starts each workout, he does warm up sets followed by 15 minutes of intense ab exercises.
Blessing trains once on Saturday, and takes Sundays off to rest. He does 11 workouts per week in total.
“Cardio isn’t part of my regimen because I have an active lifestyle. Sleep is very important, but I don’t get much because of my work schedule.”
Day 1 – Session 1: Shoulders/Traps
Upright Rows, 3 sets of 12-15 reps
Shrugs, 4 sets of 12-15 reps
Standing Behind The Back Shrugs, 4 sets of 12-15 reps
Seated Behind The Back, 4 sets of 12-15 reps
Seated Dumbbell Shoulder Press, 4 sets of 12-15 reps
Dumbbell Front Raises, 3 sets to failure
Seated Shoulder Press, 5 sets of 12-15 reps
Barbell Front Raises, 4 sets to failure
Bent-Over Lateral Raises, 5 sets of 15-20 reps
Seated Bent-Over Lateral Raises, 5 sets of 15-20 reps
Incline Bench Lateral Raises, 3 sets of 15-20 reps
Incline Bench Barbell Front Raises, 4 sets to failure
Day 1: Session 2: Legs
Calf Workout, 15 minutes of various exercises
Lunges, 3 sets of 20 reps
Squats, 6 sets of 12-15 reps
Lying Leg Press, 4 sets of 15-20 reps
Leg Extensions, 6 sets of 15-20 reps
Leg Curls, 8 sets of 15-20 reps
Day 2 – Session 1: Back
Pull-Ups, 6 sets of 15-20 reps
Lat Pull-Downs, 5 sets of 15-20 reps
Lat Pull-Overs, 3 sets of 15-20 reps
Barbell Bent-Over Rows, 3 sets of 12-15 reps
Seated Cable Rows, 3 sets of 12-15 reps
Dumbbell Bent-Over Rows, 4 sets to failure
Day 2 – Session 2: Chest
Incline Dumbbell Press, 6 sets of 8-10 reps
Incline Bench Press, 4 sets of 15-20 reps
Bench Dumbbell Flyes, 3 sets of 12-15 reps
Incline Dumbbell Flyes, 4 sets of 12-15 reps
Dumbbell Bench Press, 3 sets of 12-15 reps
Pec Decks, 3 sets of 12-15 reps
Bench Press, 6 sets of 12-15 reps
Day 3 – Session 1: Arms
Barbell Curls, 9 sets of 12-15 reps
Seated Barbell Curls, 3 sets to failure
Seated Dumbbell Curl, 4 sets to failure
Standing Hammer Curls, 4 sets of 15-20 reps
Seated Hammer Curls, 4 sets to failure
Cable Triceps Extensions, 4 sets of 15-20 reps
Barbell Triceps Press, 3 sets of 12-15 reps
Decline Skull Crushers, 3 sets of 12-15 reps
Cable Triceps Extensions, 3 sets of 12-15 reps
Skull Crushers, 3 sets of 12-15 reps
Dips, 4 sets to failure
Day 3 – Session 2: Lower Back/Glutes/Hamstrings
Lunges, 3 sets of 20 reps
Leg Curls, 8 sets of 15-20 reps
Back Extensions, 3 sets of 15-20 reps
Deadlifts, 5 sets of 15-20 reps
Day 4 – Session 1: Shoulders/Traps
Repeat Day 1 Session 1
Day 4 – Session 2: Back
Repeat Day 2 Session 1
Day 5 – Session 1: Chest
Repeat Day 2 Session 2
Day 5 – Session 2: Legs
Repeat Day 1 Session 2
Day 6: Arms
Repeat Day 3 Session 1
Day 7: Rest
Full body recovery
NUTRITION
Blessing eats a lot of lean proteins and complex carbs. These include tuna, duck eggs, lean beef, and oats. He also makes sure to drink enough water to keep his muscles hydrated and energized.
There’s also time and place for ‘cheat meals’ in Blessing’s diet regimen. He’ll usually have something from the Chinese cuisine once or twice per week.
Meal 1: Pre-Workout
Oatmeal, 75 grams
Milk, 10 ounces
4 Eggs
Whey Protein, 2 scoops
Meal 2: Post-Workout
Tuna, 129 grams
Whey Protein, 2 scoops
Meal 3: Pre-Workout
Pasta, 550 grams
Ground Beef, 8 ounces
Whey Protein, 2 scoops
Meal 4: Post-Workout
Chicken Breast, 500 grams
Whey Protein, 2 scoops
Meal 5
Noodles, 170 grams
Duck Eggs, 4 eggs
Meal 6
Pasta, 550 grams
Grilled Chicken, 8 ounces
Cashews, 100 grams
Meal 7
Cereals, 100 grams
Milk, 10 ounces
Blessing isn’t a big believer in supplements. For him, whole food is more important when it comes to building muscle.
“Supplements aren’t the key for me. It’s all about the diet. My only supplement is whey protein.”
COMPETITION HISTORY
2x Arnold Champion
4x IFBB Overall Champion
IFBB Pro Card – IFBB Diamond Cup Czech Republic overall winner (2017)
2021 Indy Pro
2021 New York Pro
Sierra Skye Profile & Stats
The biography, life, and routine of Sierra Skye
Sierra Skye is a swimsuit model and Internet celebrity who has taken the world by storm with her amazing figure and fun lifestyle. Her attention to training and nutrition are what drive her to continued success.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Sierra Egan (aka Sierra Skye)
Weight
Height
Date Of Birth
125-135 lbs.
5’7’’
11/06/1995
Profession
Era
Nationality
Swimsuit Model, Internet Celebrity
2010
American, Italian
BIOGRAPHY
Sierra Skye was born in California to Native American and Italian parents. From an early age, they taught her the value of hard work and that to love something is the only way to live your life. From a very early age, she knew she wanted to be a model. After falling in love with both modeling and fitness as a child, the choice seemed very clear.
As that passion grew over the years, Skye found a routine both in terms of dieting and training that would soon become the foundation for her success as a model. Eventually, her passion allowed her time to become a full-time swimsuit model, a luxury she had been waiting to have. Once she started working with high-profile companies, her social media began to boom and her celebrity on the Internet became more and more clear.
She is now a worldwide-known model and Internet celebrity adored by people everywhere for her killer body and ability to work hard to maintain it. Due to her strict attention to detail and determination for making this reality she has continue, people have latched on to that as they look to better themselves.
TRAINING
For Skye, staying fit involves lifting, as well as cardio. Her cardio routine typically is only three days out of the week while her lifting routine is about five days. Her workouts are fairly short, but in that time she makes sure to seriously focus on what she needs to accomplish to make maximize her time in the gym. Her lifts usually take around 45-90 minutes and her cardio is typically no longer than 30 minutes.
Legs, Glutes & Abs Workout
This can be done with heavy weight for around 10-12 reps. For rest in between sets, 30-45 seconds is ideal, but two minutes tends to be her max.
Warm-up on a leg extension machine, 3 sets x 20 reps
Squats, 1 set warm-up with just the bar, then 3 sets x 10 reps
Leg Press, 3 sets x 10-12 reps
Lunges, 3 sets x 8-10 reps
Leg Extension Superset With Leg Curls, 3 sets x 10-12 reps
Glute Kickbacks, 3 sets x 10-12 reps
NUTRITION
For Skye, she really only eats clean, nutrient-rich foods and doesn’t leave much space for cheat meals. Through her extreme discipline, she has been able to thrive professionally and continue to see modeling success.
Breakfast
Typically, a smoothie to start off the day. This could include anything from almond milk, banana, cacao nibs, hemp seeds, maca powder, or a host of other nutritional foods. A protein powder to add in is perfect as well.
Lunch
Lunch tends to be heavy on the vegetables, and veggie wraps are a great lunch option for Skye. With a whole grain wrap, she will warm that up and spread some vegan mayo on it. Adding things like avocado, cucumber, and tomato, along with black and cayenne pepper, this wrap is the perfect lunch time meal.
Dinner
Dinner can consist of anything like fresh vegetables to protein of some kind, most likely chicken. If she really feels up for a change, Skye will indulge with Mexican tacos made with corn tortilla, coconut oil, ground turkey, iceberg lettuce, salsa, and cheese.
Dessert
If Skye is feeling something sweet with a just a bit of sugar, ice cream is her go to treat.