Tag: Bodybuilding
2022 INBA PNBA International Battle Against Cancer: Full Preview
The 2022 INBA PNBA Pro/Am International Battle Against Cancer Natural Bodybuilding Championships is around the corner!
The 2022 International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) Pro/Am International Battle Against Cancer Natural Bodybuilding Championships are almost underway! The competition is presented by Diana Kakos, the CEO of the INBA PNBA, and will be hosted this upcoming weekend on Saturday, May 28, 2022, in Corona, CA.
Kakos has been the organizer and promoter of this event since 2017. The INBA PNBA International Battle Against Cancer is a professional and amateur competition. The theme behind this event was inspired by INBA PNBA athletes who have battled cancer, survived cancer, or have loved ones diagnosed with cancer.
Unfortunately, cancer is a common disease and does not discriminate against race, religion, heath, etc. Cancer is the second leading cause of death worldwide behind heart disease. Donations have been made to the American Cancer Society in honor of this event.
Motto and Participants
The motto(s) of the event is:
Support the Warriors (those battling)
Admire the Survivors (those who have conquered)
Honor the Taken (lost to cancer)”
No One Fights Alone
In addition, a purple ribbon will be used to represent all cancers and is incorporated into the event’s theme.
Some of those participating dedicate this competition to a loved one or friend they have who lost to cancer, survived it, or is currently battling cancer, while others will compete to support the cause. At check-ins, the INBA PNBA will offer purple ribbons for athletes to write the names of the people they are competing in honor of.
Some participants in INBA PNBA natural bodybuilding competitions were diagnosed with cancer and overcame their struggles with the disease by training, diet, and exercise. Moreover, some even took their training and health to the next level by preparing to compete in an INBA event, which has helped them get back to normalcy.
One cancer survivor athlete, Roland Martinez, competed with the INBA in the early days and soon became a professional in his bodybuilding category. Unfortunately, he was diagnosed with prostate cancer and had to take a few years off before returning to the stage, relinquishing his professional status.
Warrior Belt
One of the significant awards for this event includes a “Warrior Belt” given to a cancer survivor, typically an athlete. The idea was James Spicer, an INBA cancer survivor. He suggested to Roland Martinez support by contributing and awarding a warrior belt at each event.
Below are some of the past year’s Warrior Belt winners.
2018 recipient of the INBA PNBA Warrior Belt: Roland Martinez Prostate (Cancer Survivor)
2019 recipient of the INBA PNBA Warrior Belt: Paige Newman (Breast Cancer Survivor)
2020 recipient of the INBA PNBA Warrior Belt: Ethel Richardson Breast Cancer Survivor & Tom Keyburn (Prostate Cancer Survivor)
2021 recipient of the INBA PNBA Warrior Belt: James Spicer (Cancer Survivor)
Sponsors
The companies supporting the event include:
Iron Man Magazine
6PackBags
Feast Mode
Elite Caliber Nutrition
One Man At A Time
Tanning by Shawn John
Bang Energy Drink
The INBA PNBA International Battle Against Cancer is unlike any other show. Athletes share their experiences or who they are representing. It is a day filled with various emotions, but ultimately it is filled with support, dignity, and love. Every year an incredible impression is left on the INBA PNBA community.
Generation Iron will cover this event and highlight some key contenders and their stories after the competition.
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Seth Feroce Discusses Abuse Of Steroids, Compares To Drug Addiction
Seth Feroce had an in-depth conversation on the use and use of steroids.
Seth Feroce has always been known for his views and speaking his mind about bodybuilding. Recently, it has gone to a new level as he has discussed the issue of steroids within the sport on many occasions. In a recent interview, the former bodybuilder compared the use of steroids to a drug addiction.
Feroce was a professional during the 2000s. He displayed an impressive physique using his size and conditioning on stage. Feroce knows a thing or two about steroids and this is why he has been outspoken against them all together. In with Greg Doucette, another former professional, Feroce went deep into the feeling of steroids.
“I said that in a video about this possibly starting to potentially look like a little bit of an addiction problem. You love lifting weights. We all love lifting weights. We all chase the pump, or this something that is occurring, your bench is constantly going up,” Feroce explained.
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Seth Feroce Highlights Psychological Effects Of Steroids
Seth Feroce explains how a person on steroids becomes addicted to the feeling in the gym. They will continue to see their numbers rise and their physique grow. This is how a person can “fall in love” with the drug.
“The crazy thing is, all of a sudden you fall in love even more so with a feeling a certain drug can give you because all these different steroids do all different things. That’s why I was attracted to them.
I was like, ‘I get to conduct my own science experiment on myself?’ This is the coolest thing in the world because you know, we are nerds to a certain degree.”
Seth Feroce continues to explain that he believes there is a connection mentally between steroids and working out. This is the main argument he makes when comparing it to a drug addiction.
“All that shit starts to come true. So, for people not to think there’s a mental connection that’s almost uncontrollable.”
“I became so attracted to that, like you said, when you go into the gym and all of a sudden, you’re constantly progressing. All the work you were doing as a natural bodybuilder or a gym rat or whatever, all those dreams that you had about getting a much fuller, rounder biceps, and capping your delts off, and having the traps into the capped delts, into the triceps, into the swooping chest.”
Both Seth Feroce and Greg Doucette went deep into the conversation during this interview. There has been a recent string of deaths that has hit the bodybuilding world hard. This has made many athletes question the use of certain PEDs when it comes to bodybuilding. Feroce continues to be one of the advocates against the substances.
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Chris Bumstead Crushes 585-Pound Deadlifts For Six Reps
Chris Bumstead is preparing to in his fourth consecutive Olympia title.
The Classic Physique division has a top-tier and it is only growing. Of course, Chris Bumstead is at the top after winning three consecutive Olympia titles. He has continued to be active on social media sharing different workouts and diet plans. Recently, Bumstead shared a video during training crushing 585-pound deadlifts for six reps.
Bumstead has been back to full strength in the gym after dealing with COVID-19 earlier in the year. He lost a significant amount of weight but has since put it back on using his bulking diet. Bumstead has shared his 5,000-calorie diet used to put on size this offseason. Bumstead will enter December as the favorite to win the Olympia once again.
Chris Bumstead decided to let fans in once again to his training. This time, it was not a workout that the average person might be able to pull off.
“There’s something primitive about deadlifting that just feels right. Both miserable and powerful at the same time, perfectly balanced as all things should be…”
Bumstead continues to show explosive power and strength that has built a championship physique. He is a great blend of size and conditioning. Bumstead always displays a symmetric physique that keeps him at the top of a growing division.
Chris Bumstead & Classic Physique
This is a division that has been dominated by Bumstead but he has seen more competition in recent years.
Terrence Ruffin is a two-time Arnold Classic champion. He has finished as the runner-up to Bumstead in the 2021 Olympia. As of now, he seems like the biggest threat to the champ but there are some newcomers to keep an eye on.
Ramon Rocha Queiroz jumped the field and finished second to Ruffin at the Arnold Classic. This set the stage for the Olympia in December. Urs Kalecinski is another name to watch who is quickly turning into a star — and of course, Breon Ansley.
The former Mr. Olympia is looking more motivated than ever heading into the summer. Ansley finished fourth at the Arnold Classic and was unhappy with his performance. Ansley is looking to take his title back come December.
Chris Bumstead has hinted a move to Men’s Open but that seems like it would be a one-time appearance before he retires. As of now, Bumstead certainly has the size and could add on even more if he were to jump to Men’s Open. Instead, he has his sights set on continuing to dominate Classic Physique.
Big Ramy Breaks Silence: Apologizes To Jim Manion & IFBB Pro
Big Ramy issues a direct apology to Jim Manion, the IFBB Pro league, and the fans for missing the 2022 Pittsburgh Pro.
After a long period of silence, Big Ramy has issued a direct statement apologizing to Jim Manion and the IFBB Pro league for his unexplained guest posing absence at the 2022 Pittsburgh Pro. His apology comes after a wide amount of criticism from fellow athletes, coaches, and fans. While Ramy does directly apologize, he still does not provide a detailed reason for why he missed the guest posing – other than citing “personal issues.”
The 2022 Pittsburgh Pro is one of the most exciting pro competitions of the year. This is largely because of the massive selection of super star guest posers that appear to pay tribute to IFBB Pro president Jim Manion. This year, Big Ramy was the featured headliner for the guest posing event. However, Ramy did not appear. Instead, Derek Lunsford jumped on stage last minute to replace him.
Fans were confused – and we later found out that even Big Ramy’s own coach Dennis James was confused as well. There was no advance notice of Ramy’s absence. In fact, even after the Pittsburgh Pro event, which was on May 6-7th, Ramy and his team were virtually silent with no explanation. Now just two and a half weeks later, Ramy has opened up and spoken directly for the first time about the issue.
You can watch Big Ramy’s official statement, which was posted on Instagram, below:
In the video, Big Ramy appears solemn and somewhat reserved. He acknowledges that he has been silent for quite some time – and then jumps directly into an apology to Jim Manion:
“Hey guys, I know I have been absent for a while now and I would like to explain to you all what has been happening. First I would like to apologize to Mr. Jim Manion and IFBB Pro league for not coming to the Pittsburgh Pro.”
Big Ramy then moves on to mention the reason for his inability to make it to the Pittbsurgh Pro event. However, he does not give much detail at all – stating that he cannot go into detail about the situation for an undisclosed reason.
“Due to personal reason that I cannot go into details about, I can’t fly to Pittsburgh. It’s nothing hurts me more than to know I missed that event and I let many people down. Mr. Jim Manion and last bodybuilding fans, I am very sorry from the bottom of my heart.”
Big Ramy then takes a moment to confirm that he is still dedicated to being a champion bodybuilder – and always strives to do what is best for the sport. But he also acknowledges that he is human and that mistakes do happen and will likely happen again in the future.
“I think you all know, I am from day one I start bodybuilding, I try to do my best to be a good guy for any person he need to be a bodybuilder. Maybe I make some mistakes but I am a human and I know in the future I will make some mistakes because I am still a human.”
Big Ramy is the current and 2x Mr. Olympia champion. With that crown comes a responsibility to the sport. Many fans look up to him as a champion and expect the best attitude and performance from his presence year after year. His silence and his absence at the Pittsburgh Pro, to many, was unbefitting of a Mr. Olympia champion.
That being said, Big Ramy has finally addressed the fans, his fellow athletes, and the league directly. This will likely build, perhaps, some good will in those who have been waiting for some sort of answer.
On the flip side, Big Ramy still is not able to give a specific reason for missing the show or his silence. Perhaps it truly is a private issue that he cannot publicly comment on. However, there will be some who see this as a cop out and a non satisfying answer.
Regardless of how the larger community reacts to this – his apology will hopefully put this conversation behind us and allow the sport to look forward towards Big Ramy’s next showing at the Mr. Olympia later this year.
Generation Iron will update this article as more information becomes available. Until then, stick around the Generation Iron Fitness Network for news and coverage on all things bodybuilding, strength sports, and fitness.
Martyn Ford Adds Six Pounds Following Bodybuilding Workout, Training For Eventual MMA Debut
Martyn Ford is planning to make the switch to MMA at some point in the near future.
Martyn Ford saw his fight fall through with the Iranian Hulk but he is still training in different ways to prepare for a fight. While he has no opponent lined up at the moment, Ford expressed an interest in signing an MMA contract at some point. To stay in shape, he decided to throw it back to a bodybuilding workout that added six pounds to his physique in just one hour.
Ford and his team decided to blackout of the fight with Iranian Hulk because they were not comfortable with his mental state. This came to light after Sajad Gharibi became emotional during an interview about how his family viewed the face-off between both men.
In a recent training session, Ford as able to put on six pounds of muscle in an hour. This came after Ford claimed that he is “one under percent” eyeing MMA.
“Well, with no clear date in mind to fight, thought I’d do a cheeky body building session ??♂️ guess muscle memory is a real thing … thing I’ve added about 6lb in an hour ??”
READ MORE: The Martyn Ford Workout For Intensity & Serious Muscle Growth
Martyn Ford’s MMA Plan
Martyn Ford was hard at work in the gym preparing for his fight with Iranian Hulk. Now, he will have to set his sights on another opponent. There might not be one lined up but Ford certainly wants to make his debut in MMA at some point.
“One hundred percent I am planning on getting involved in MMA,” Ford told Mirror Fighting. “I am already speaking to KSW. This is something that was set pre-covid. I have still been doing pieces of Jiu-Jitsu and stuff. They are looking at coming to London in October, and that is an event I would love to get involved with.”
This is not the first time that Ford has been linked to KSW. This is a Polish MMA promotion that previously signed Ford to a contract. He did not appear in a fight under this contract. The promotion is planning a show in October and Ford has expressed interest in fighting. It will be interesting to see if the two sides come to an agreement over the summer.
“It just needs to be the right person and right time, my feelers have been put out there to try and get this set up as soon as possible. I understand the frustration from people about not yet seeing me fight. I am still training, only thing I am not doing is active sparring.”
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Best Protein Bar For Bodybuilding: What Should You Buy?
The best protein bar for bodybuilding can enhance your bodybuilding gains for real results.
A busy schedule is never a bad thing. But as bodybuilders seeking a rather regimented schedule, not having the time to eat a proper meal or get all those vital nutrients can be debilitating. However, protein bars are a solid option to improve our gains so we see the best results possible.
The best protein bar for bodybuilding will contain great ingredients, natural flavoring, and a solid ratio of macronutrients to give you the best gains around. With something like a protein bar, it can be easy to fall into a sugary trap, however, with a market that seems so saturated, all that means is the right product is out there for you.
We’ve broken down protein bars below and offer our two favorite bars that we think top the list of the best protein bars for bodybuilding. By knowing the benefits and how these can help your bodybuilding goals, you are one step closer to seeing great results without having to worry about a nonsense product.
Benefits Of Protein Bars
The benefits of protein bars are hard to ignore but it is important to really take your bar into consideration. Some protein bars taste a lot like candy bars and may have the same amount of sugar as protein. Keeping in mind these benefits are important as you look to capitalize on a great protein bar.
Related: Are Protein Bars Worth The Hype Or Just An Excuse To Eat “Candy”?
Benefits of protein bars include:
Great source of protein: A protein bar worth your time will be high in protein and serve as a solid protein source as you look to capitalize on all your goals.
Fiber amount: With a good amount of fiber, these can help keep you full for longer while also helping you move more regularly and keep you on track with your fiber intake.
Good taste: If your bar isn’t loaded with sugar, it can still taste great. What you should look at are what kind of sweeteners are in your bar, whether they be natural or artificial.
Inexpensive and convenient: It is possible to find a protein bar that won’t cost you too much while also giving you plenty of benefits. Plus, these are convenient to grab for those on-the-go needs as you look to stay on top of your busy schedule.
Best Protein Bars To Buy
With so many protein bars on the market today, it can be difficult to actually decide on which one is best for our gains. A saturated market can be a blessing and a curse. On the one hand, it can be daunting to constantly look through shelf after shelf in stores, or pages and pages on the Internet, to find the right bar. However, it can be also be helpful in that with so many choices the right protein bar is out there for you.
We’ve put together two of the top protein bars so you can get started right away with two amazing products. Both companies are reputable and both bars taste fantastic while still providing great benefits.
Best Protein Bar For Bodybuilding: Transparent Labs UNCUT High Protein Energy Bars
Transparent Labs UNCUT High Protein Energy Bars are delicious and nutritious for all of those health and fitness needs. A 2:1:1 ratio of carbs, protein, and fats ensures you have plenty of fuel to power those workouts and daily activities. Made with real food ingredients, there are no artificial sweeteners, colorings, or preservatives to ruin the quality of this bar. Great flavors and quality care ensure all of your needs are taken care of with these protein bars.
Transparent Labs UNCUT High Protein Energy Bars have a 2:1:1 ratio of carbs, protein, and fat to deliver great macros along with great taste.
Pros
Great ratio of macronutrients
Made with real food ingredients
From a reputable company in Transparent Labs
Cons
Only available on their website
Tend to be a bit dry
Price: $29.99/12 Bars
Best Protein Bar For Muscle Gain: Jacked Factory Authentic Bars
Jacked Factory Authentic Bar is a great protein bar with authentic ingredients, taste, and results. This decadent high protein bar is made with real ingredients and whey protein isolate for that clean, filtered protein to help with muscle growth and recovery. With no artificial sweeteners or sugar alcohols, this protein bar is exactly what you need to round out a great dietary routine. No gut wrenching fibers and awesome flavors are matched by honesty and transparency with this amazing protein bar.
Jacked Factory Authentic Bars are made with authentic ingredients with great taste and results. No artificial sweeteners make these bars great for muscle growth and recovery.
Pros
High in protein and uses whey isolate
No artificial sweeteners or sugar alcohols
Made with real ingredients
Great flavors
Cons
Comparable to less expensive bars
Price: $29.99/12 Bars
How Protein Bars Can Help Those Bodybuilding Goals
Protein bars serve as good sources of protein that can be used anytime and taken anywhere. As bodybuilders, constantly staying fueled is the name of the game, and with our busy schedules, sometimes we just aren’t around the kitchen to prepare a fully cooked meal or make ourselves the usual snack. With a protein bar, we can take these anywhere to give ourselves the best chance at seeing real results.
Related: The Pros & Cons of Protein Bars: Are They Really as Healthy and Helpful as Claimed?
With a good balance of macronutrients as well, protein bars have the ability to put those vital nutrients into our body while still tasting great. If a bar is low in sugar, that is obviously the goal so keep that in mind as you look buy the right protein bar. As bodybuilders, we want our protein bar to taste great but also add nutritional value so we don’t lose out on any gains.
Check out our list of the Best Protein Bars for more great protein products!
Wrap Up
Protein bars can be great for those of us who need protein but struggle with an on-the-go lifestyle. Although the market may seem very saturated, that just means more options for you to choose from. The best protein bar for bodybuilding can go a long way if you know what to buy and by giving yourself the best chance at seeing real results, a quality bar with plenty of protein and no nonsense will take those bodybuilding goals a long way.
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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
PNBA Bodybuilder Mitch Jarvis Uncovers Mind-blowing Leg Transformation
Image via Instagram @mitchjarv
PNBA bodybuilder Mitch Jarvis unfolds what lead to his dumbfounding leg transformation.
Let’s face it; it’s common for many lifters to skimp out on leg day. But experienced lifters, exceptionally professional natural bodybuilders, know that’s a big no-no. Your legs will add more mass to your frame and improve your other lifts. Plus, your legs host the most significant muscle in your body – the gluteus maximus (butt). How do you get your legs to grow, though? Professional Natural Bodybuilding Association (PNBA) natural bodybuilder Mitch Jarvis uploaded an astonishing leg transformation picture on social media and explained how he was able to make his legs grow to such an extent.
Mitch Jarvis is a British PNBA bodybuilder who was the runner-up at the PNBA World Championships in 2021. He also competes with the United Kingdom Drug-Free Bodybuilding Association (UKDFBA), where he was a champion in 2020 and 2021.
On Instagram (IG), Mitch Jarvis posted an IG post of a side-by-side comparison of his leg growth and explained how he gained so much muscle mass. Jarvis said:
“Weak body part? Prioritise it! Hit it first, hit it hard & hit it more often. This is what I did for legs; at one point I was squatting 3x per week, always at the start of the session and progressively adding weight/reps (with deloads sprinkled in of course!)”
PNBA natural bodybuilder Mitch Jarvis developed significant muscle mass in his legs by adding more volume to his workouts. He also utilized the progressive overload principle by ensuring he added weight/reps to his squats each week, combined with periodical deload weeks.
Below you can see his leg photo comparison on IG.
What Are Some of the Best Leg Transformation Exercises?
Of course, you don’t want to exclude squats from your leg training regime—many regard squats as the king of all exercises. Squats are a compound movement–targeting multiple joints at a time–allowing you to load heavy weights on a barbell to target your quads, hamstrings, and glutes. Back squats will target more of your posterior chain (glutes, hamstring), and the front squats will target your anterior chain (quads).
You’ll also want to include isolation–single-joint–leg exercises in your training plan that specifically engage your quads, hamstrings, and glutes. For example, try machine seated leg extensions for your quads and machine seated leg curls to target your hamstrings.
Furthermore, barbell hip thrusts are a great exercise to grow your glutes. And Bulgarian split squats are an excellent unilateral leg exercise–a single-limb–workout to emphasize your quads and glutes. Plus, they engage your core and stability muscles since they are unilateral exercises.
Natural Bodybuilding
Natural bodybuilding is progressively growing with the International Natural Bodybuilding Association (INBA)/PNBA league. The INBA PNBA is the largest natural bodybuilding federation with athletes from over 60 countries. In addition, they host the biggest natural bodybuilding competition in the world each year, Natural Olympia.
The INBA PNBA gives natural athletes an opportunity for growth and promotion through multi-media contracts. And they make competition fair and look out for the health of their athletes by requiring all competitors to get drug-screened through World Anti-Doping Agency (WADA) variant labs.
Follow us on Instagram, Facebook, and Twitter for more workout tips from the best natural bodybuilders!
Lee Priest Discusses Competing Against Flex Wheeler and IFBB Ban: “That Was All Made Up, But Technically Yes”
Lee Priest took some time to reflect on certain topics around his bodybuilding career.
Lee Priest did not hold back his thoughts over the course of his bodybuilding career. He remains open to discuss certain topics and recently did an interview where he talked about all things bodybuilding — from his competition against Flex Wheeler to his IFBB Pro League ban.
Priest joined the Muscle and Fitness YouTube page for an interview where he was able to provide updates and experiences. After some discussion on bodybuilding today, Priest began with his competition days.
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Lee Priest on IFBB Pro League Ban
Lee Priest received a one-yer ban from the IFBB Pro League after competing in a bodybuilding show for Wayne DeMilia. After more developments, it ended up being a lifetime ban. Since this decision was made, the league has been restricted. Because of this, Priest does not believe that he is banned.
“Well, Bob Chicarello, the athletes rep, says I’m not, that was all made up. But if we go technically, yes I was but now, of course, the IFBB and them have gone different ways. The new organization I’m technically not suspended from.”
“I had no choice, after Wayne’s show, they suspended me for one year. They said, ‘oh, we see you going to England, don’t go and we will only make it for one year’. I said I have to go, and sell tickets, I’m on the poster. I said just make it a two-year suspension and they said okay.”
Just because he might not be suspended, does not mean that Priest is going to return to do a show. However, it is still possible given the physique that he has built recently. For Priest to do so, there might have to be some amends made with the league.
Lee Priest on Facing Flex Wheeler and the 2003 Olympia
Lee Priest began bodybuilding in the 1980s and enjoyed a career that spanned over 20 years. Priest was extremely active early on and built a championship physique. He was able to secure victories in many shows, such as the 2006 Iron Man Pro and 2013 NABBA Mr. Universe competition.
In 1997, Priest competed against Wheeler at the Iron Man and shared a story about the experience.
“The ’97 Iron Man was funny when I got second to Flex because Shawn was helping Flex backstage. So, Shawn comes over and says ‘you’re looking great Lee, it’s going to be close between you and my boy Flex.’”
“Flex heard him say it and walks over and goes, ‘yeah I’ll give you credit, you’re looking good, but you’re not going to beat me because of who I am.”
The interview continued on with Lee Priest discussing the 2003 Olympia, where he finished 15th. This was not a competition that he wanted to appear in but ended up on stage.
“Back in 2003, I didn’t want to do the Olympia. If you’re not 100%, okay I’m going to do it, I dieted for a week. McDonald’s for a week. Diet for a week, McDonald’s. So, I put online, I tell my fans, I think it was don’t get big at the time, that was the site. I’m sorry, look, I’m just not in it. I’ll be at the expo. I got abused,” Priest said.
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Straight Facts: The Reason Bodybuilders Lack Dietary Fiber… And Why That’s Dangerous
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Jerry Brainum breaks down the straight facts about bodybuilding diets, dietary fiber, and the health consequences of missing this vital nutrient.
It’s often said that bodybuilding is a lifestyle, not just a sport or a hobby. This is made abundantly clear when looking at the extreme detail that goes into a bodybuilding diet. Every single thing put into the body is monitored and adjusted for optimal results in building a perfect physique. However, sometimes a diet perfect for a masterful body is in contrast for what is best in regards to long term health. This is especially true when it comes to fiber – though many don’t often know this. In our latest episode of Straight Facts, Jerry Brainum details the importance of dietary fiber and the health consequences of missing this vital nutrient in the long run.
Dietary fiber is often an overlooked nutrient by the population at large. The most that individuals usually know is that it helps fight constipation and helps with bowel movements. This is certainly true – but there is so much more to dietary fiber than just making your bathroom visits more pleasant. In fact, it has a massive effect on your intestinal microbiome in ways that can have a major impact on your overall health in the long term.
Jerry Brainum knows about this first hand, as he’s faced a medical emergency in his past tied directly to dietary fiber (or lack thereof). Not only that – but as a passionate fan of bodybuilding, he is extremely aware of how little fiber usually exists in bodybuilding diets. This worries him. Which is why this week he goes into extreme detail on how to help boost fiber and the effects it can have. Let’s jump into it.
What does dietary fiber do?
In the most basic terms, dietary fiber helps food and waste move through your system more smoothly. By doing so, it essentially helps cleanse your intestinal microbiome. Your intestinal microbiome is a massive series of organisms that exist in your stomach and intestines. They are directly responsible for how you absorb nutrients and also how you dispose of waste from your body.
Most importantly, recent studies have found that a healthy intestinal microbiome is much more vital to human health than previously thought. It appears that the microbiome is in direct “communication” with your immune system. An unhealthy microbiome seems to lead directly to a weaker immune system.
Unhealthy microbiomes have also shown to increase risk of colon cancer and various other intestinal diseases.
How much dietary fiber should you take?
The CDC recommends that individuals take approximately 14 grams of dietary fiber per 1000 calories consumed. So if you were to consume generally 2000 calories per day – you should eat around 28-30 grams of dietary fiber.
In an era of processed foods – this goal is much harder to reach for most Americans. But beyond the general public, Jerry Brainum explains that typical and popular bodybuilding diets leave much less room for dietary fiber.
Why do bodybuilders have low dietary fiber?
In modern bodybuilding, diets such as carnivore diets, ketogenic diets, and other low-carb diets have become very popular. These diets often do not provide the daily dietary fiber needed for a healthy intestinal microbiome.
This does not mean these diets are inherently bad. In fact, these diets are designed to only be used in the short term. Jerry Brainum explains that being one one of these diets for one month, three months, or even six months will likely do little damage to your overall health. But if you stick longer than six months – and push a low-carb diet into a permanent eating lifestyle – you may be in for some serious health risks in the long term.
As mentioned, low fiber can contribute to an increased risk of colon cancer and can also weaken your overall immune system. Leaving bodybuilders (and any individual low in dietary fiber) open to getting seriously sick more often.
In addition to this, Jerry Brainum cites some studies that show high-fiber diets have shown increased heart health, lower blood pressure, and (as stated previously) an improved immune system.
Supplementing your diet with fiber
So what is a bodybuilder to do if he or she wants to build better health but stay on track for optimizing their physique? Jerry Brainum suggests dietary fiber supplements taken with water. They are relatively tasteless and easy to add to a meal or simply with a glass of water.
Jerry Brainum also suggests starting off slow. If you jump in with 30+ grams of dietary fiber in a supplement, you’ll get extremely gassy and bloated. It’s uncomfortable and might entice you to stop supplementing with fiber. Instead, start small and slowly build up so your microbiome adjusts to the dietary change.
Wrap Up
Dietary fiber is not an exciting or often discussed nutrient when talking about healthy diets. But it’s extremely important and can be a contributing factor to various ailments. Since bodybuilders are often lacking in dietary fiber – it’s important to take this information and these suggestions seriously. Just get used to going to the bathroom a bit more often as part of your daily schedule.
You can watch Jerry Brainum go into complete detail about dietary fiber and bodybuidling in our latest episode of Straight Facts above. Make sure to stop by each Wednesday for new episodes every week!
After Rekindling Their Rivalry, Can Blessing Awodibu Actually Defeat Nick Walker?
Can Blessing Awodibu beat Nick Walker?
After winning the 2022 New York Pro Blessing Awodibu reignited his rivalry with fellow standout bodybuilder Nick Walker. Both men have shared the stage before, but it was Walker who came away with the victory. Now, with his own New York Pro title under his belt, Blessing is looking to take no prisoners. But can he actually get his revenge against Walker at the 2022 Olympia?
What Each Man Brings to the Stage
It’s clear that Blessing Awodibu has the total package. He has great balance to his physique, a small waist and has been able to improve upon all the weaknesses that held him back at last year’s shows. Blessing was unable to back up all the trash talk he had done before the New York Pro. Nick Walker came into the show and absolutely dominated the field, including blessing. The chief culprit to Blessing’s failure in 2021? His less than adequate legs. However, since then, Blessing has improved upon this weakness and showed some truly impressive and well-built legs at the 2022 New York pro.
With that being said, Nick Walker will be quite the challenge to overcome. Walker possesses freakish size and pretty great conditioning himself. Perhaps the only drawback to Walker’s physique could be his blockier midsection. That point of contention is what saw him take 5th place at the 2021 Olympia behind Hunter Labrada. With that in consideration, Walker has been taking care of these issues in the offseason and hopes to bring something special to the Olympia stage come December.
What Will Blessing Need to Do to Beat Walker?
Firstly, Blessing Awodibu will have to bring up his legs even more. While his legs were truly impressive at the New York Pro, he’ll be up against the best of the best at the 2022 Olympia. There can be no room for any drawbacks if he hopes to win the show, or at least place in the top five. It’s guaranteed that Nick Walker will have the size advantage over her blessing. But what helps Blessing is his incredible structure. His massive shoulders, back, and chest coupled with his slim waist is perhaps his biggest advantage over Walker.
If Blessing utilizes superior posing as well as his unique personality and stage presence to win over the judges, he just may be able to pull it off.
The only problem is he’ll still have to deal with the likes of Big Ramy and Brandon Curry in the top three, both men holding Olympia victories to their name. There will be no small feat to overcome, but you can be sure that Blessing Awodibu will do so with a smile on his face and determination in his heart.
Do you think Blessing Awodibu can defeat Nick Walker at the 2022 Olympia?
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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.