Tag: Bodybuilding
How to Train and Diet for Natural Bodybuilding
Everything you need to know about training and dieting for natural bodybuilding
Bodybuilding is a sport where athletes lift weights and eat the food necessary to build the utmost physique of a human–for the most aesthetically appealing body possible to shine under the bright lights of a stage. Bodybuilders aim to develop the most proportionally muscular and lean body they can to catch the judge’s eye for a chance to win gold.
However, bodybuilding leagues, such as the International Federation of Bodybuilding and Fitness (IFBB) Pro, allow drugs such as anabolic steroids. But natural organizations like the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) forbid drug use.
Is it possible to build an extraordinary physique without doping? The finest INBA PNBA athletes prove that naturally building a muscular and shredded body is more than achievable if you follow an efficient nutrition and workout plan. This article will dive deeply into how top-tier natural bodybuilders eat and train.
What Is Natural Bodybuilding?
As the name suggests, natural bodybuilding is bodybuilding without doping. Using drugs such as anabolic steroids and other performance-enhancing drugs (PEDs) is prohibited in the sport of natural bodybuilding. And the most prominent natural bodybuilding organization, INBA PNBA, screens its athletes through the most strenuous drug testing standards–the World Anti-Doping Agency (WADA). Any athlete who fails a drug test during season or off-season will be stripped of their title and prize money and placed in the Hall of Shame.
Below is a clip from Generation Iron: Natty 4 Life detailing more of the WADA protocols in the INBA PNBA.
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The goal of natural bodybuilders is the same as a bodybuilder–build the most aesthetically pleasing body with a lot of muscle, and low body fat, except natural bodybuilders, do so naturally without drugs. Of course, PEDs make achieving this feat much easier. However, the proper nutrition and training regimens make sculpting a top-tier physique naturally possible.
Nutrition for Natural Bodybuilders
Both enhanced lifters and natural bodybuilders follow a similar dieting protocol–they must closely monitor their calories and macros (protein, fats, carbs). However, natural athletes must be more strict and go through a longer bulking and cutting phase since they can’t rely on steroids for fast results. It’s not uncommon for natural athletes to take years off from competing to focus solely on building muscle before entering a show again. Also, natural bodybuilders must be warier in preserving their muscle mass when contest prepping/cutting since PEDs help with that.
Calorie Guidelines for Natural Bodybuilders
Your nutrition starts with your calories as a natural bodybuilder. Although your macronutrient intake is imperative, counting calories is the most critical aspect of gaining and losing weight. To build muscle, you’ll want to go through a bulking phase. And it’s important to cut to lose weight.
A bulking phase is when bodybuilders eat at a caloric surplus for some time to gain mass and muscle. Bulking is typically where natural bodybuilders spend most of their time in the off-season. However, as competition approaches and natural athletes are in-season or contest prepping a few weeks from the show, they’re in a caloric deficit to shred as much body fat as possible.
Generally, you’ll want to eat about 300-500 calories above or below your maintenance. But it depends on if you’re bulking or cutting. Eating 300-500 calories above maintenance calories (calories needed to stay the same weight) will help you build lean muscle while limiting unwanted fat mass. And consuming 300-500 calories below your maintenance calories will cut body fat while preserving lean muscle mass. Gaining or losing about 1-2 pounds a week is a good rule of thumb. Studies show that this is ideal for losing/ gaining weight healthily while preserving muscle/preventing fat gain (1).
Although, during the off-season, natural bodybuilders may eat more than 300-500 calories above maintenance and gain extra fat to put on as much muscle mass as possible. And natural bodybuilders may cut their calories a bit below maintenance calories when a show is around the corner.
It’s important to mention that the number of calories you consume will vary depending on your goal, weight, body fat, etc. Various calorie calculators on the internet will help you determine your calorie intake requirements.
Macronutrient Requirements for Natural Bodybuilders
After you have your calories dialed in, next, you’ll be splitting your calories across three macronutrients: protein, fats, and carbohydrates. Typically, bodybuilders will follow a high-protein diet with either low or moderate carb levels, depending on if they’re bulking or cutting.
When natural bodybuilders are bulking, they’ll consume more carbs. That’s because carbs are your primary source of energy and muscle glycogen (energy for your muscles). But it’s customary for bodybuilders to cut carbs out when they’re cutting, especially before a show.
Low-carb diets such as keto make athletes appear leaner (which is essential for competition) since carbs retain water. And numerous studies have shown keto is effective for fast weight and fat loss.
Protein
The amount of protein you consume is the second most important aspect of nutrition behind calories. Adequate protein intake is imperative for building muscle mass. In addition, protein can help satiate you, making cutting weight easier.
Many studies have shown that consuming between 0.7g – 1g of protein per pound of bodyweight is effective for building and preserving muscle (2). Although, some natural bodybuilders will consume more.
Some good protein food sources include pork, beef, protein shakes, tilapia, and eggs.
Carbohydrates
As aforementioned, carbohydrates are essential for supplying your body and muscles with energy. And cutting them out can also be beneficial for bodybuilders before a show. So the timing of when you consume more carbs and cut out carbs is essential. You don’t want to reduce carbs while bulking since that could impede your workout performance. And it may be best to consume fewer carbs when you’re cutting to help with fat loss.
The carbs you eat depend on how many calories and protein you consume. But it’s best to get about 40-60% of your calories from carbs, especially when you’re bulking or in a maintenance phase.
It’s best to consume complex carbohydrates (potatoes, whole grain bread, vegetables) compared to simple carbohydrates (pastries, white pasta, candy) since they’re more nutrient dense. Fruits are also a good source of carbs since they’re packed with micronutrients (vitamins and minerals).
Fats
The remainder of your calories will come from fats (20-30% of calories) after you’ve dialed in on how much calories, protein, and fat you’ll be eating. The exact amount of grams of fat and carbohydrates won’t be as substantial as nailing your protein target. However, consuming proper amounts of fat is still important.
Fats keep your testosterone and hormones in check, which is essential since many bodybuilders have mentioned a hormone drop during an intense cut. Although, you must be wary of the number of fats you consume when cutting because fats contain the most calories per gram (9 calories/g) compared to protein and carbs (4 calories/g).
It’s best to consume fats from healthy food alternatives instead of processed foods. Healthy unsaturated fats include olive oil, almond nuts, and avocadoes. High-protein meat foods like pork have fat as well.
Micronutrients for Natural Bodybuilders
Regarding fitness goals such as building muscle and losing body fat, calories and macros are the most critical aspect of your nutrition. However, for your general health, consuming proper micronutrients (vitamins and minerals) will optimize your health and give you energy, which can help you with your workouts and physique.
There are many beneficial micronutrients that you can get from eating healthy foods, especially fruits, since they’re filled with micronutrients. However, some beneficial vitamins and minerals for natural bodybuilders are vitamin D, iron, zinc, and ashwagandha.
Vitamin D: Many people are vitamin D deficient from not getting enough sun exposure. But vitamin D is vital for a robust immune system, energy, and testosterone (3).
Iron: Iron is a crucial micronutrient since it helps transport oxygen throughout your body via red blood cells, which is vital for workout performance.
Zinc and ashwagandha: Zinc and ashwagandha are two nutrients that can aid testosterone production naturally (3).
Taking a multivitamin can be a beneficial way to get imperative nutrients since it can be challenging to get them from food sources alone.
Supplements in Natural Bodybuilding
Some substances are allowed in natural bodybuilding. However, natural athletes, especially in the INBA PNBA league, need to be cautious of their supplements since WADA has a list of banned substances from the competition. Some of these substances can be included in protein powders, fat burners, creatine, and pre-workouts, so it’s critical for any INBA PNBA athlete to thoroughly check their supplements for any ingredients that may get them banned from competing.
Training in Natural Bodybuilding
Below is a clip of PNBA athlete Luke Francis performing barbell incline bench press.
As the adage goes, you can’t out-train a bad diet. That said, a quality training program is critical for any competitive athlete. We’ve gotten some insight from INBA PNBA natural bodybuilders’ training regimens. And these athletes train hard with ample volume and intensity. Although natural bodybuilders won’t be able to train with as much volume as steroid users since PEDs allow your body to handle more load than it would otherwise.
And depending on the bodybuilding division, some athletes focus on other muscle groups heavier than others. For example, 3x Men’s Physique Natural Olympia champ William Long says that legs aren’t as crucial in the Men’s Physique category since contenders wear board shorts.
Also, each natural bodybuilder follows their unique workout structure. However, there are some general guidelines and principles the top contenders adhere to. These include:
Lift in the six to 12 rep range most of the time.
Lift heavy weights.
Perform a split routine 4-6 days a week.
Have rest days.
Perform 3-5 sets per exercise.
Perform 5-7 exercises per workout.
Include barbell compound movements (barbell bench press, squat, row, deadlift) and put them at the beginning of your workout.
*Note: Top natural bodybuilders’ volume and training frequency are high. If you’re a beginner, we suggest starting with a lower volume.
Final Word
Natural bodybuilding leagues like the INBA PNBA are similar to bodybuilding leagues like the IFBB Pro, except drugs are prohibited in natural bodybuilding. Natural bodybuilders eat a diet filled with whole foods emphasizing calories and protein.
And they go through periods of bulking and cutting phases to progress their physique year after year and prep for shows. Elite natural athletes lift heavy weights with high volume, except not relatively as high as enhanced bodybuilders since drugs such as steroids enable lifters to do more volume.
Natural athletes in the INBA PNBA league prove how well you can build your physique naturally without steroids and other potentially harmful PEDs.
References
Mero, A. A., Huovinen, H., Matintupa, O., Hulmi, J. J., Puurtinen, R., Hohtari, H., & Karila, T. A. (2010). Moderate energy restriction with high protein diet results in healthier outcome in women. Journal of the International Society of Sports Nutrition, 7(1), 4. https://doi.org/10.1186/1550-2783-7-4
Stokes, T., Hector, A. J., Morton, R. W., McGlory, C., & Phillips, S. M. (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients, 10(2), 180. https://doi.org/10.3390/nu10020180
Maktabi, M., Jamilian, M., & Asemi, Z. (2018). Magnesium-Zinc-Calcium-Vitamin D Co-supplementation Improves Hormonal Profiles, Biomarkers of Inflammation and Oxidative Stress in Women with Polycystic Ovary Syndrome: a Randomized, Double-Blind, Placebo-Controlled Trial. Biological trace element research, 182(1), 21–28. https://doi.org/10.1007/s12011-017-1085-0
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Lee Priest Not Planning On Returning To Masters Olympia: ‘I Never Rule It Out But At The Moment, No’
Lee Priest addressed recent rumors on a return to the stage during Masters Olympia.
Lee Priest built a physique over the course of his career that turned heads immediately. Recently, he has been building his physique back up and this has sparked rumors of a comeback to the stage. Priest shut down any rumors of a return to Masters Olympia anytime soon during an interview.
Priest enjoyed a career on stage that spanned into three decades. He has had the chance to compete against legendary bodybuilders like Flex Wheeler, Shawn Ray, and Chris Cormier. Before calling it a career in 2013, Priest won the NABBA Mr. Universe competition.
Priest made headlines early on for his incredible conditioning, including some of the best biceps in bodybuilding. Now, he has been able to rebuild his physique into what looks like championship shape.
READ MORE: Jay Cutler Reflects On Lee Priest At 21 Years Old: ‘I Remember Looking At Him And Saying How Is That Even Possible?’
Lee Priest On Masters Olympia: ‘If They Made It 50 And Over, Sure’
To this point, there are no plans for Lee Priest to make a return to the stage. The Masters Olympia is making a comeback but it is unknown what the guidelines will be. According to Priest, there should be an age limit.
“No. Not really. Lee Priest explained. Yeah, but I still have the chest. I never rule it out but at the moment, no. Well, if they made it 50 and over sure, but that’s not at the tune they are talking about.
For some people, because some of the pros now are older, some of them are at the age where they can do the Masters and then still compete in the Mr. Olympia. So, there has to be. They are talking about maybe 50 and over, and maybe you haven’t competed in maybe the past four or five years.”
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Lee Priest continues to explain how may competitors in Pro shows are ages 40-45. If this is the case, it would not make sense for them to compete in Masters Olympia right after placing high in a professional show.
“I don’t know, just being over 45 maybe. Which a lot of guys here in the Olympia and other pro shows are over 45. So, yeah. At least 50 and over and haven’t competed for maybe a certain number of years. Say you did the Mr. Olympia last year and placed fifth or second, but you’re old enough to do the Masters. Then, what’s the point?”
Lee Priest has not completely decided on his plans but it sounds like he has his mind made up in the short term. If Masters Olympia sets an age limit, it would be interesting to see if Priest would make a return to the stage. If he does, then he would be a difficult competitor to top.
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How Will Michal Krizo Stack Up to Top Athletes in the IFBB Pro League?
Can Michal Krizo compete with the best of the best.
Ever since announcing that he’ll be competing in the NPC, many have wondered if Michal Krizo could compete with the top pros in the IFBB Pro League. While there are indeed many talented pros in Krizo’s previous federation, many have wondered how he stacks up against the best of the best. Luckily we’ll have an answer to that question soon. Before that however, let’s do a little analysis on Krizo’s physique and his potential.
Michal Krizo has decided to make the move to the IFBB Pro League and it’s definitely had raised quite a few questions. Of course many of the best bodybuilders in the world compete in the IFBB Pro League. It’s the reason so many individuals have been crossing over from other federations. Those who wish to be considered the best of the best aim to compete in the IFBB Pro League because they know doing so will give them the opportunity to etch their name in the history books. Krizo joined for that very reason and as such he’ll have the opportunity to prove himself. But how exactly does he stack up against the best of the best?
When you consider the current top five bodybuilders in the Olympia, it’s clear that Michal Krizo belongs. Having out dueled the likes of Blessing Awodibu who is Olympia bound, Krizo has the ability to really shake things up in Men’s Open Bodybuilding. So how does Krizo stack up? Let’s take a closer look.
From The Front
From the front side shots Michal Krizo looks truly impressive. His front double bicep and most muscular poses are really dominant. He has massive amounts of muscle and is very detailed in every pose. From his arms to his legs, the definition on display from the front makes Krizo one of the most talented bodybuilders out there. He also has a pretty slim waist which makes his lats look even more impressive in the front double bicep.
From The Back
From the back we see a bit of weaknesses. Michal Krizo has an impressive back, but there’s still room from growth in this department. He has some gaps he could fill in to really bring up his dominance. He has the frame and the potential, but really needs to add some size to his lats for the back poses. Luckily Krizo is wide enough to have some great potential in this department.
Overall
Michal Krizo has both the size and conditioning necessary to make him a top contender. While he could use more mass on his quads and his lats, it’s clear that he could hang with top pros like Big Ramy, Hunter Labrada and Nick Walker. He’ll likely won’t be able to qualify for the Olympia this year, but he’s not far off from making waves in the IFBB Pro League.
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News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Dale Wilson Overcomes Paralysis To Become Bodybuilding Champion, Personal Trainer
Dale Wilson battled paralysis and achieved his goals along with his wife and children.
Dale Wilson, a father-of-three, has become an inspiration for those who are struggling to never give up on their dreams. The 31-year-old has gone from battling paralysis to becoming a championship bodybuilder against all odds.
Wilson has become a champion bodybuilder and fitness trainer in Wigton, Cumbria in England, where he is from. This was always his dream but during a scary morning back in 2018, Wilson was unsure if it would ever come true.
In August of 2018, Dale Wilson woke up next to his wife as usual but could not feel his right arm or leg and realized that his face was dropped. From there, he was rushed to the hospital for tests to figure out what the problem was. The doctors were able to rule out many things, such as lymphoma and an auto-immune disorder, but diagnosed Wilson with a clinically isolated syndrome. This can be the first sign of what could become multiple sclerosis.
“I felt so helpless. I just wanted to help Hannah with our baby boy, but I couldn’t do anything. I lost my job and suffered really badly with depression and anxiety. It got to the point where I couldn’t even leave the house, it was that bad,” Dale Wilson said.
Wilson battled depression for nine months before returning to the gym with one of his close friends. From this moment on, he began setting small goals for himself in order to accomplish the big one.
READ MORE: Paralyzed Bodybuilder Shares Story Following World Championship Victory: ‘I Just Woke Up Like This’
Dale Wilson’s Journey To Bodybuilding
At the start of his journey, Dale Wilson struggled to lift a cup of tea because of his paralysis. When he went to the gym, he began by lifting five-pound dumbbells. He did not get discouraged and enjoyed his return and began getting stronger.
“My short-term goal after the paralysis was literally being able to use my hand and arm again properly. Just using a pen, making a cup of tea, opening a door.”
Wilson began training six days a week but in a different way. He had bodybuilding on his mind and wanted to make his debut on stage. Wilson won first place in the over 80kg Fitness Model category during the UK Ultimate Physique competition in October. He followed that up with a victory in the over 75kg division at Pure Elite Model Federation in November.
Dale Wilson wants to one day compete and win a professional show. What he has been able to accomplish proves that he is an inspiration to those who do not believe they can reach their goals.
“My new long-term goal is to one day win a pro show.
I’ve hit the cross bar a couple of times and come second and third. I’ll win one day. There’s no better feeling than achieving a goal that once seemed completely unattainable.”
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Nick Walker Gives Honest Answer On Derek Lunsford Beating Him In Open Bodybuilding: ‘Yes But Not This Year’
Nick Walker kept it real when discussing Derek Lunsford’s potential in Men’s Open.
There have been no decisions made to this point about Derek Lunsford and his future in bodybuilding. The hot topic is about whether the reigning 212 Olympia champion will make the move to Open bodybuilding. It could happen sooner than later if he is unable to get back down to 212 in order to compete in the Olympia. If the move is made, Nick Walker believes he will have great success.
The conversation began when Lunsford appeared as a guest poser during the 2022 Pittsburgh Pro. He displayed incredible size next to other mass monsters from the Open division. There are many who believe, including Olympia President Dan Solomon, that Lunsford will struggle to get back down to 212.
This is a discussion that Walker had during an appearance on Fouad Abiad’s podcast Bro Chat.
“I think he’s going to get the invite…Look, I see him almost everyday, there’s no way this man is making 212,” nick walker said.
Can Derek Lunsford Finish Top Five At The Olympia?
Derek Lunsford has impressed many to this point and it is natural to wonder if he could be an elite competitor at the next level. Abiad asked if Lunsford would be a top-five finisher at the Olympia and Walker believes that he would be. This means that he would have to jump a competitor that finished there last year.
RELATED: Dan Solomon Claims Derek Lunsford Might Not Be In Olympia Without Special Invitation: ‘Derek Is Much Bigger Than 212’
Abiad continued to ask if Lunsford would beat certain competitors. Walker believes that he would finish ahead of Iain Valliere and possibly William Bonac. Then, Walker was asked about himself and Hunter Labrada. The answer was very honest from Walker, who finished fifth in 2021. The conversation began about an hour and 43 minutes into the interview.
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“Yes, but not this year,” walker answered.
“Really? I’ve never f***ing heard you say that. You think he’s that good?” abiad responded.
“I do.”
The topic ended with Walker explaining why Derek Lunsford would be so effective in the future but might need some time.
“He has not been able to have a full offseason, right? He has the shape, he has size but I don’t think he has the size to overpower the top five that was last year. Now, if he gets the Open this year and now have a full offseason to grow his physique and keep that same shape and structure.”
Finally, Nick Walker wanted to make sure he did not downplay himself heading into the Olympia.
“He’s not going to beat me. I’m just saying he’s going to be a challenge for everyone.”
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Ronnie Coleman Takes Fitness Star Jesse James West Through Bodybuilding Workout He Used During Career
Ronnie Coleman walked Jesse James West through exercises that helped him win eight Olympia titles.
Fitness star Jesse James West has been seen doing some crazy workouts and experiments during his time in the gym. Now, he has taken it to the extreme by going through. bodybuilding workout led by eight-time Olympia champion Ronnie Coleman.
During his career, Coleman dominated the stage because of his insane physique that he kept shredded to defeat the competition. From 1998-2005, there was no better bodybuilder in the world and Coleman is still considered to be one of the best of all-time.
This is not the first time that West has trained with a bodybuilder. He has been through leg workouts with different competitors and that includes Brittany Best. Now, he has taken his workouts to another level and gained some valuable advice from Coleman.
Ronnie Coleman Leads Jesse James West In Muscle-Building Workout
Jesse James West has built a following of 1.54 million subscribers on YouTube because of his personality in his videos along with keeping a conditioned physique. That is where the video was shared as the two hit a muscle-building workout that Coleman used during his time on stage.
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Barbell Squats
The workout begins with barbell squats. Ronnie Coleman urges Jesse James West to do back squats. This is Coleman’s favorite workout to build the legs and believes that it is the best way to do so. He mentioned how he was able to rep 600 pounds for 12-15 reps during his career.
“It’s all lightweight. As long as you can lift it, it’s light,” Coleman said.
Hammer Strength Incline Bench Press Machine
Coleman took a seat on this machine and hit it for 20 reps next. West decided to ask Coleman about his relationship with Jay Cutler, who defeated Coleman during the 2006 Olympia.
“Friends. We were friends. We worked out together. When we were on stage, we were competing,” Coleman explained.
Seated Incline Dumbbell Shoulder Press
Dumbbell shoulder presses were next on the list. West began lifting while Coleman spotted him. Before the workout, the duo discussed Stranger Things and who their favorite characters were.
Seated Dumbbell Curl
Ronnie Coleman then took Jesse James West through a set of dumbbell curls. This is when the influencer asked Coleman about the importance of protein while working out.
“Protein builds muscle. I used to do 600 grams a day,” Coleman said.
West continued by fact-checking a crazy stat about Coleman during his time on stage.
“Is it true you were .33 percent body fat?,” West said.
“I had it done at Cooper Clinic,” Coleman said.
One-Arm Seated Hammer Strength Row
During hammer strength rows, West asked Coleman about his first Olympia victory. For Coleman, it was an accomplishment he did not think he was going to get.
“I had no idea I was going to win. I never thought I was going to win. I turned pro in ’91. My first Olympia was in ’92.”
Deadlifts
The final exercise of the day was deadlifts. West performed them with a sumo grip and had to make sure that it still counted the same.
“Yeah, we’ll count that. Yeah buddy. As long as you’re picking it up, it counts,” Coleman said.
Jesse James West performed a set of 10 reps before the workout ended. Prior to his final set, he asked for advice from Coleman.
“Pull with your hamstrings. When I was 22, I did 725-pounds easy. Everybody wants to be a bodybuilder, but don’t no one want to lift no heavy ass weight.”
Some of the numbers that Ronnie Coleman was throwing out over the course of the video just shows how much of a freak he was in the gym. This is the work that led to eight Olympia titles and now, he continues to share that wisdom and guidance to those who want it.
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PNBA Massimiliano Sertori Reveals the Best Shoulder Exercises and Food in Natural Bodybuilding
Image via Instagram @massimilianosertori_pnbapro
PNBA Men’s Physique athlete details the best shoulder exercises and food to eat in natural bodybuilding.
Your shoulders and the food you eat play a big part in the overall development of your physique in natural bodybuilding. Your shoulders will enhance your v-shape, which is imperative for a well-developed body, and of course, the food you eat is critical for building proportional muscle and cutting body fat. We got some insight from Professional Natural Bodybuilding Association (PNBA) athlete Massimiliano Sertori on which shoulder exercises and food are the most important for natural bodybuilding.
Massimiliano Sertori competes in the Men’s Physique division and won the category in his pro debut at the 2022 INBA PNBA Battle Against Cancer in Corona, CA, on May 28. We asked Sertori what the best shoulder exercises are, and he responded:
“for me the best exercises for the shoulders are undoubtedly the lateral raises in all types, to the cables, sitting in stripping and the military press. Great exercises to create a nice impact v-shape.”
And when asked about the food to eat in natural bodybuilding, Sertori said:
“the best foods to achieve maximum results for me are: protein source: horse beef and chicken, carbohydrates: oats, basmati rice and unleavened bread. Source of fat: olive oil and nuts and as vegetables Carrots / cauliflower. Trying every meal to have both a protein / carbohydrate and fat share.”
Massimiliano Sertori’s Natural Bodybuilding Background
Massimiliano Sertori is from Italy and was born on November 24, 1998. Sertori’s early interest in wrestler’s physique inspired him to start training. His initial results with his physique motivated him to learn more about natural bodybuilding. Sertori dug up everything he could about professional bodybuilding via books, magazines, and YouTube videos.
A YouTube video of the bodybuilder Jeff Seid winning the Men’s Physique category at a bodybuilding show sparked Sertori’s eagerness to start competing. Sertori stated:
“With the vision of this video I decided to compete in 2018 at 19 yo from there I have never stopped , i compete in the NBFI (INBA global Italy), believing in a path of health and well-being for the body that thanks to the INBA / PNBA is possible thanks to their ethics, they keep their athletes, doping controls and many unique experiences all over the world.”
Sertori’s Gratitude and Natural Bodybuilding Advice
“advise everyone to always have goals and always believe in themselves. Goals help improve. The objectives give concertation. Goals help you in difficult times.
In this discipline you need to be constant 365/365 days a year to get the best results. Natural bodybuilding is a way of life!.
I will always be grateful to this discipline for literally changing my life in so many ways, a huge thanks to NBFI – Natural Bodybuilding & Fitness Italy, to the staff, to the president Sandro Ciccarelli, to the vice president Sauro Ciccarelli, a big thanks to the president dennys kakos and his wife with the entire staff for bringing this one wonderful world to life. thank you mom and dad for always believing in me.”
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Generation Iron Partners With The Fit Weekend Mexico 2022 As Official Sponsor
The Fit Weekend Mexico 2022 will include appearances of top athletes Phil Heath, Logan Franklin, Terrence Ruffin, Isa Pecini, and more.
Generation Iron has officially partnered as a premier sponsor of The Fit Weekend Mexico 2022 – the largest capacity fitness expo held in Mexico. The event will consist of an expo, a NPC bodybuilding competition including eight divisions, a fitness business networking experience, and a new B2B training platform. The Fit Weekend Mexico will take place on August 13-14, 2022 in Polanco, Mexico City.
The Fit Weekend Mexico is the fastest growing fitness convention held in Mexico bringing together companies, health professionals, investors, entrepreneurs, athletes, and enthusiasts from across the globe in the bodybuilding and fitness industry. The ultimate goal of the event is to not only celebrate bodybuilding and fitness – but to also provide tools to bring the industry to the next level – a unique experience for both business partners and attendees.
The Fit Weekend Mexico’s ultimate mission: To strengthen, expand, and evolve business relationships promoting sport as a lifestyle.
With over 44 million people invested into the fitness world – there are unlimited opportunities to grow the sport of bodybuilding and beyond into a mainstream powerhouse. The Fit Weekend Mexico 2022 focuses on helping to build entrepreneurs and businesses towards reaching a wider target audience.
The Fit Weekend Mexico is organized by CEO Felix Rojo Carrillo and his brother Felix Adrián Fernández, who is also CFO of the company. Carrillo is a passionate enthusiast of bodybuilding and has been trying to promote and evolve the fitness industry. He is also an amateur bodybuilder and owner of D’Lorhmex – a laboratory and facility that produces the supplement and seasoning brand: Mr. F.
The Fit Muscle Show 2022
The expo will also feature The Fit Muscle Show 2022. A NPC bodybuilding competition featuring eight divisions – Men’s Open, Men’s Physique, Classic Physique, Women’s Bodybuilding, Wellness, Bikini, Women’s Physique and Figure.
In addition to NPC competitors battling out for champion status in Mexico, superstar bodybuilders will be in attendance including Phil Heath, Terrence Ruffin, Logan Franklin, Isa Pecini, Tavi Castro and many more.
The Fit Business Convention
The Fit Weekend Mexico 2022 will also feature the Fit Business convention. Fit Business is a comprehensive platform in the national and international sports industry where main players converge to take their brands to the next level. Fit Business will allocate exclusive space to link business partners, entrepreneurs, and investors from the sports sector, with the firm intention of generating new business expansion opportunities.
This includes a new B2B platform – which will be a tool for all business partners focused on training new customers and businesses in the industry.
The Fit Awards 2022
The Fit Weekend Mexico 2022 is also premiering the first ever Fit Awards presented by Generation Iron. Completely fan voted – the business community gets to choose nominees across multiple categories via social media. Once the nominees have been selected – fans can vote on the official website to determine the winner in each category. Below are the Fit Award 2022 categories:
Best Bikini Competitor
Best Wellness Competitor
Best Figure Competitor
Best Women’s Physique Competitor
Favorite Female Influencer
Best Men’s Physique Competitor
Best Classic Physique Competitor
Best Men’s Open Competitor
Favorite Male Influencer
Best Supplement Brand (national)
Best Supplement Brand (international)
Best Clothing Brand
Best Bodybuilding Legend
Coach Of The Year
Fit Couple Of The Year
Favorite Gym
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From both a business and enthusiast perspective – The Fit Weekend Mexico 2022 will be one of the biggest and most exciting fitness events of the year. The ultimate destination location for bodybuilding and fitness lovers across the globe.
As a premier sponsor, Generation Iron is offering an exclusive discount on all The Fit Expo tickets. Simply use the code GENERATION IRON at checkout and get 20% off your ticket order. You can purchase tickets directly here.
Visit The Fit Weekend Mexico official website for more information and details on purchasing tickets and booking hotel and travel.
2022 Korea Pro Classic Physique Results
Jaepil Song wins the 2022 Korea Pro Classic Physique!
The bodybuilding season continued over the weekend with different shows taking place around the world. The 2022 Korea Pro Classic Physique took place in Gwangju City with 10 competitors taking the stage hoping to qualify for the Olympia. It was Jaepil Song who earned the right to compete on the biggest stage in the sport.
Song will make his return to the Olympia after a 16th-place finish in 2020. He was able to bring a championship package to this show and will now have a chance to compete against some of the best in the world.
The full results from the show have been announced. Checkout the full breakdown from the Classic Physique show, along with the official score card from the event.
2022 Korea Pro Classic Physique Breakdown
Classic Physique
First Place – Jaepil Song
Second Place – Hyoung Joo Kwon
Third Place – Seonghun Park
Fourth Place – Ji Hoon Bang
Fifth Place – Yoon Soo Min
Sixth Place – Chang Keun Kim
Seventh Place – Ersin Adalidi
Eighth Place – Juseong Seo
Ninth Place – Yongseung Lee
Tenth Place – Eung Kyu Kim
2022 Korea Pro Classic Physique Official Score Card
Generation Iron wishes to congratulate all the great athletes who earned a win at the IFBB Korea Pro Classic Physique 2022. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
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.
MyProtein The Pre-Workout Review
Everything you need to know about Myprotein The Pre-Workout to boost workout performance
Product Overview
Trying to garner the energy to hit the gym after a long work day sometimes seems impossible. Pre-workout fatigue will not only prevent you from training. But if you do end up exercising, it will impede your performance. Fortunately, a quality pre-workout can give you ample energy to train hard and boost your workout performance. So you can build the most robust and muscular body you’ve ever had.
A premium pre-workout gives you the edge you need to crush your workouts. They’ll contain critical ingredients such as caffeine for endurance and focus and creatine to boost physical strength. In addition, the right pre-workout has additional vitamins and minerals, such as vitamin B6, to fuel your body for peak performance. Plus, they’ll get you through any workout, whether a high-intensity circuit for endurance or a weightlifting session focusing on strength.
Moreover, the amount of ingredients each pre-workout contains is imperative. For example, Myprotein The Pre-Workout has the perfect quantity of 200mg of caffeine to withstand any workout duration. And 3g of creatine and the proper dosage of micronutrients needed for any great pre-workout.
Main Takeaways
Myprotein The Pre-Workout has 200mg of caffeine, increasing energy, endurance, and concentration for maximal performance.
This supplement has creatine to improve physical performance and build lean muscle mass.
Myprotein The Pre-Workout has beneficial vitamins, such as vitamin B6, to prevent workout fatigue.
Myprotein The Pre-Workout has the proper ingredients that make it an excellent pre-workout. It’s packed with a good dosage of caffeine and creatine that will give you the fuel you need to increase the number of reps you can perform and the amount of weight you can lift.
THE Pre-Workout Highlights
Myprotein delivers The Pre-Workout. And Myprotein only offers the best supplements on the market for your fitness, including Clear Whey Isolate protein. The Pre-Workout is formulated with the ideal ingredients that make up a stellar pre-workout. The Pre-Workout has 200mg of caffeine for maximum energy, focus, and endurance. And it also contains creatine monohydrate to enable you to bust out more reps or use heavier weights. In addition, it has other micronutrients and ingredients that benefit your workout performance, such as L-glutamine and vitamin B6.
Ingredients to Boost Workout Performance
Below are the researched-backed ingredients in Myprotein The Pre-Workout, proven to boost your workout performance.
Creatine
Creatine monohydrate is a must-have in a good pre-workout. Numerous studies prove its effectiveness in building lean muscle mass (1).
Caffeine
The proper dosage of caffeine is imperative for a pre-workout. Because you need enough caffeine to increase your energy and endurance for an intense workout while not too much that it causes jitters and crashes. This 2021 study found caffeine effective at improving aerobic and anaerobic performance (2).
L-glutamine
L-glutamine is an amino acid found in protein. And protein is essential to building muscle.
AstraGin
AstraGin helps with the absorption of essential nutrients, such as creatine.
BioPerine
BioPerine is a patented piperine extract that helps your body absorb critical nutrients. Moreover, it helps with inflammation.
Capsimax
It’s derived from cayenne pepper and helps with thermogenic properties, such as boosting your metabolism and curbing your appetite. In addition, research on 75 healthy individuals concluded that Capsaicinoidcs effectively lowers body fat (3).
Other Beneficial Ingredients
Besides the ingredients listed above, The Pre-Workout contains other beneficial ingredients for rigorous workouts, such as vitamin B6 and L-citrulline. Vitamin B6 helps reduce fatigue since it’s vital in creating red blood cells, which transport the oxygen throughout your body to feel energized. And L-citrulline aids blood flow to your muscles, increasing your muscular endurance.
Number Of Servings
30
Serving Size
1 Scoop
Stim Or Non-Stim
Stim
Best Way To Take
Mix 1 scoop with 300ml of water and drink 30 minutes before your workout.
Effectiveness, Flavors and Price of The Pre-Workout
THE Pre-Workout has pros and cons and comes in different flavors.
Pros
It has 200mg of caffeine.
This supplement has creatine.
It has other beneficial pre-workout properties, such as L-citrulline and vitamin B6.
Cons
It may cause jitters if you’re sensitive to caffeine.
Most creatine monohydrates have 5g per serving of creatine, whereas this product has 3g.
Flavors
Myprotein The Pre-Workout comes in five fruity flavors: Orange Mango Passionfruit, Blue Raspberry, Cola, Grape, and Lemon Sherbet.
Price: $14.26
Myprotein The Pre-Workout has the proper ingredients that make it an excellent pre-workout. It’s packed with a good dosage of caffeine and creatine that will give you the fuel you need to increase the number of reps you can perform and the amount of weight you can lift.
Who Should Buy And Who Shouldn’t Buy
Who Should Buy: If you want to enhance your workout performance, try this pre-workout, especially if you suffer from fatigue before and during your workouts.
Who Shouldn’t Buy: You shouldn’t buy this product if you’re sensitive to caffeine.
How The Pre-Workout Boosts Workout Performance
Myprotein The Pre-Workout has the perfect proprietary blend of quality ingredients at the correct dosage for maximal workout performance. This supplement’s creatine and caffeine blend are ideal for giving you the firepower you need to make explosive gains.
How to Best Use The Pre-Workout
Myprotein recommends mixing one scoop (15.5g) of The Pre-Workout with 300ml of water and drinking it 30 minutes before exercise.
Overall Value
Myprotein The Pre-Workout has the proper ingredients that make it an excellent pre-workout. It’s packed with a good dosage of caffeine and creatine that will give you the fuel you need to increase the number of reps you can perform and the amount of weight you can lift. In addition, this supplement has other beneficial ingredients, like vitamin B6 and l-glutamine, to help maximize your gym gains. This is a pre-workout worth trying for an explosive workout.
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References
Chilibeck, P. D., Kaviani, M., Candow, D. G., & Zello, G. A. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open access journal of sports medicine, 8, 213–226. https://doi.org/10.2147/OAJSM.S123529
Guest, N. S., VanDusseldorp, T. A., Nelson, M. T., Grgic, J., Schoenfeld, B. J., Jenkins, N., Arent, S. M., Antonio, J., Stout, J. R., Trexler, E. T., Smith-Ryan, A. E., Goldstein, E. R., Kalman, D. S., & Campbell, B. I. (2021). International society of sports nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18(1), 1. https://doi.org/10.1186/s12970-020-00383-4
Rogers, J., Urbina, S. L., Taylor, L. W., Wilborn, C. D., Purpura, M., Jäger, R., & Juturu, V. (2018). Capsaicinoids supplementation decreases percent body fat and fat mass: adjustment using covariates in a post hoc analysis. BMC obesity, 5, 22. https://doi.org/10.1186/s40608-018-0197-1