Tag: Bodybuilding
Bodybuilding Vs. Powerlifting: Strength Or Physique?
Although complimentary, most find training for both simultaneously quite hard.
Both bodybuilders and powerlifters take extremely good care of their bodies. Of course, they both have insane routine workouts to keep improving muscle mass and each has a respective diet to keep them moving as efficiently as possible on top of whatever supplementation they include. For many of us, we don’t actually know the different between these two sports.
On first hearing each word, your mind jumps to a conclusion of what you think, or have been told, of what each sport entails. Bodybuilding is known as the physique sport, the toned aesthetic full of poses to make those muscles pop. Powerlifters prove that strength has no limits by picking up incredible amounts of weights and putting them back down.
While these are true, there is definitely more there than meets the eye, both in similarities and differences. For someone on the edge of starting one or the other, you should consider which training plan you enjoy more, as well as what your goals are. If you want to build sheer strength or tone your physique, each requires its own certain diet as well.
While the stereotypes in everyday people’s minds exist around these two, even within the fitness world bodybuilders and powerlifters have different ideas of one another. Bodybuilders look at powerlifters and think they just eat whatever to bulk up and not care for the proper etiquette of what it takes to conduct yourself in a gym, while powerlifters look at bodybuilders and see ego-driven competitors who don’t spend enough time in the gym. While these are certainly not true, the common bond between these two unique sports is hard work, both in the gym and out of it.
What Is Bodybuilding?
Bodybuilding primarily focuses on building muscle and shedding fat to maintain size and prepare for contests. Humans are obsessed with the ideal physique and bodybuilders try and create that making this an appearance-focused sport. It’s all about symmetry, so while muscle size is important, the muscle groups need to be balanced to create that aesthetically pleasing look. Overall performance is not the intended goal and while strength and fitness may come as a result of their time in the gym, bodybuilders are judged in competition on how they look.
Well known bodybuilding competitions include the Arnold Classic, Mr. World, and of course, Mr. and Ms. Olympia. These competitions have seen the likes of great bodybuilders like Lou Ferrigno, Lee Haney, Flex Wheeler, Arnold Schwarzenegger, and Ronnie Coleman.
What Is Powerlifting?
Powerlifting is a strength sport and the intended goal is to be as strong as possible in order to lift the heaviest weights for a single rep. While maintaining a healthy lifestyle is important, a powerlifter seeks overall size and strength as opposed to a symmetrically toned physique. They are judged only for the rules and competition events include the big three exercises: the squat, the bench press, and the deadlift (1).
Each continent has a series of competitions and the World Championships include a variety of competitions from the IPF Classic Powerlifting World Championships and the IPF World Open Powerlifting Championships. As an Olympic sport, athletes seek the gold medal to claim top sport in the entire world. Some of the great powerlifters include Eddie Hall, Brian Siders, Mark Henry, Zydrunas Savickas, and Ed Coan.
Similarities
At their respective cores, the values of each sport are actually very similar. A solid work ethic is key in being both a successful powerlifter and bodybuilder and experimenting with various aspects of your routine is crucial for growth. Whether that be with workouts, dieting, or supplementation, experimenting and failing only leads to you getting better. Both use similar exercises and pay attention to smaller muscle groups within their bodies. Bodybuilders may do it for symmetry and powerlifters may do it for support (2), but nonetheless, it gets done.
When it comes to performance and training, both sports require athletes to under go what is called a “peaking phase”, where each athlete looks to up the intensity of their workouts, subsequently increasing their caloric intake as well (3). Bodybuilders start the bulking program where they will eat well over the caloric maintenance levels and their lifts will greatly intensify. A powerlifter will do the exact same thing, where they focus extensively on the core lifts and overall conditioning while ramping up the caloric intake. Although powerlifters may consume more calories on the whole, both athletes follow the exact same principle.
Differences
The main overall difference is that bodybuilders train for size and symmetry while powerlifters train for sheer strength. For bodybuilders, appearance is everything and a strict, consistent diet is their main concern for keeping their gains in the gym at the right level for competition. Powerlifters care about their diet, but need many more calories to continue seeing growth and physique is not their main goal. For muscle building and exercises, powerlifters focus on full body workouts to build overall strength to support their competitive lifts of “the big three”. Bodybuilders will do the same type of workouts, but will target muscles with accessory lifts to continue their mission of perfect symmetry.
Wrap Up
While it is possible to be both a powerlifter and a bodybuilder, it can prove to be difficult in the long run given the different demands in training and diet required for each respective sport. While bodybuilding focuses on overall appearance, powerlifting tends to drift more to sheer strength. Knowing your intended main focus is key for fully understanding what you want to get out of each. For those finding it difficult to choose, look into powerbuilding workouts which combine both strength-based workouts along with ones for muscle-building. At the end of the day, if you want to do well in competitions, you have to give one hundred percent of your time and dedication to one. If your goal is to look strong and toned, then try a hybrid and maybe one will catch on.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Ferland, Pierre-Marc; Comtois, Alain S. (2019). “Classic Powerlifting Performance: A Systematic Review”. (source)
Simao, Roberto; Spineti, Juliano; de Salles, Belmiro F.; Oliveira, Liliam F.; Matta, Thiago; Miranda, Fabricio; Miranda, Humberto; Costa, Pablo B. (2010). “Influence of Exercise Order on Maximum Strength and Muscle Thickness in Untrained Men”. (source)
Henderson, Zachariah J. (2016). “Peaking and Tapering in Endurance Athletes: A Review”. (source)
The Velocity Diet: Is It Worth It For Bodybuilding Goals?
This low calorie, high protein diet is a game changer for physique, but is it worth it?
We all look towards our nutrition and dietary routine when looking to make those changes to our physique. While working out and lifting big does enhance our muscle growth, what happens in the kitchen is first and foremost when looking towards our bodybuilding goals.
We know what to eat, we know how to eat it, and we know great supplements to pair with our workouts to enhance not only gains, but other aspects of our health and performance as well. With so many diets and “lifestyles” to adopt, it can hard to choose one. Each claims to be the best and it leaves us wondering just what it is we need to do to get that shredded aesthetic we desperately seek.
The velocity diet is one of those diets that seems like the missing link, the key we’ve all been looking for. Also known as the V-diet, this is a rapid transformation for those gains to shine and our physique to really pop.
Before starting any diet, it is important to know the drawbacks that something like this can cause. While we all know the pros, the cons are equally as important before embarking on some grueling diet. And the velocity diet certainly is by no means easy.
Let’s take a look at the velocity diet and see what this can do for your bodybuilding goals. It claims to be the silver bullet we all seek, but whether or not its worth it for your bodybuilding goals is something worth exploring. After all, we do want the best for our bodies when it comes to the overall package.
What Is The Velocity Diet?
The velocity diet is a way to get a shredded, lean body in only a number of days. It is a rapid transformation of your body composition and is for those willing to commit to 28 days of a low calorie, high protein diet. With the discipline and strict mindset required, it should be said that this diet can help control your habits as you lose fat and start to see that lean muscle grow.
Being high in protein, the diet consists of a lot of shakes, taken from high-quality protein supplements. Since these supplements have carbs, fats, and other essentials ingredients included, you are not totally sacrificing everything, but this diet is by no means for those who cave easily (1).
What’s Included In The Diet
If you choose to embark on the velocity diet, be aware that you will only have one solid meal a week. It will be protein based with your meat of choice and may contain some good carbs, fruits, and vegetables. Other than that, you are drinking protein shakes. Lots of them. While losing roughly 1-2 pounds per week is the healthy amount to lose, a diet that exceeds more than 2 pounds can have serious effects on your body for not getting enough of these essentials can really start to hurt your gains, especially for those of us bodybuilders (2).
Advantages To The Velocity Diet
Fast Results
With this diet, if you hold to it strictly, you will find those results you want will come very fast. The key with this would be to keep it as best you can. Since you do exercise on this diet as well, that also contributes to the speed at which these results occur.
Potentially Preserve Muscle Mass
This is a potential because while you are consuming high amounts of protein and lifting, you also miss out on other essentials that can help with preserving muscle mass. Protein does serve as the building block for all muscle, but with such a restrictive diet, it can be hard to tell just how much muscle is actually preserved.
Fast Meals & Convenience
Since most of, if not all, your meals are shakes, the prep time is minimal. This allows for a fast on the go option to bring with you wherever and requires no prep or clean-up for a very convenient option.
Disadvantages To The V-Diet
Losing Out On Essential Nutrients
With such a restrictive diet, this low calorie, high protein option may limit the amount of essentials that your body gets. While taking a multivitamin and other supplements is a good idea when on this diet, it isn’t the same as getting those nutrients from whole foods.
Extremely Limiting
Based off everything said already, this diet is extremely limiting and your chances to eat whole foods is virtually not an option. A good home-cooked meal should not be underestimated and while you may see fast results, you would have to weigh out just how worth it this diet is.
Does Not Provide Long-Lasting Results
This diet is difficult to keep up and the sustainability is just not there. You will have to be strict and very disciplined with yourself when it comes to this diet and that can be challenging for anyone. As you continue to lift, your body will need those essential nutrients and aside from the external physical benefits of a lean body, the daily functions your body needs to thrive will start to suffer (3).
Wrap Up
When it comes to the velocity diet, your bodybuilding goals may be achieved, albeit for a short while. This diet does have the ability to lean you out so you see a great physique, but you’ll find this to be very limiting and not sustainable. For bodybuilders looking for career longevity and for those serious about competing, getting a body fast may not cut it against the best in the world.
For that, you need a solid nutritional plan, strict workout schedule, and clean supplements. A get lean fast diet will work to get that beach body ready quickly, but keeping that weight off will prove to be challenging. You are better off finding a safer, more long-lasting way to keep this weight off, one where you can still see that shredded physique and be confident in it.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Barrows, K.; Snook, J. T. (1987). “Effect of a high-protein, very-low-calorie diet on body composition and anthropometric parameter of obese middle-aged women”. (source)
Howell, Scott; Kones, Richard (2017). “‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (source)
Weigle, David S.; Breen, Patricia A.; Matthys, Colleen C.; Callahan, Holly S.; et al. (2005). “A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurinal plasma leptin and ghrelin concentrations”. (source)
Logan Paul Answers: Does Boxing Need “Super Exhibition” Fights To Stay Relevant? | GI Vault
Logan Paul comments on the rise of “super exhibition” boxing matches and if they are necessary for boxing to succeed for a new generation.
GI VAULT – is an extension of our GI Exclusive interviews. The difference? These interviews come straight out of the Generation Iron vault from the cutting room floor of our feature film documentaries. With over hours of interview footage that doesn’t make it into our final films, we’re now releasing them out into the world.
Last year, Logan Paul faced fellow YouTube superstar KSI in what was called a “super exhibition” boxing match. The event was a massive hit and reminiscent of Floyd Mayweather Jr.’s spectacle fight against UFC superstar Conor McGregor. This was another massive boxing match unprecedented for the sport. Now in 2021, Mayweather will face off against Paul in another “super exhibition” match. In our latest GI Exclusive Vault interview, Logan Paul discusses his place in boxing’s future and whether or not these super fights hurt or help the sport.
When Logan Paul faced off in a sanctioned boxing match against KSI, we had the opportunity to speak with him in a sit down interview. During that interview, we talked about the future of boxing and if these super fights would become more and more common.
Now just about two years later, Logan Paul is entering back into the ring. This time to face off against boxing legend Floyd Mayweather Jr. Dubbed another “super exhibition” fight, we thought now would be an appropriate time to dive back into our GI Vault and pull out the extended interview we had with Logan Paul.
In the boxing fanbase, some have criticized the decision for sanctioned spectacle fights. While they bring in large numbers, there is a worry that the credibility of the sport is on the line. When Floyd Mayweather Jr. fought Conor McGregor – he was fighting an non-boxer. This wasn’t a traditional boxing match. It was a one-off super show. Does this devalue boxing as a legitimate sport and turn it more into stunt entertainment?
Logan Paul doesn’t think so. In fact, he thinks these kinds of super fights are necessary to breathe new life into boxing for a younger generation. He points out that while Conor McGregor is not a boxer, he is a top tier combat athlete. His skills might particularly lie in MMA, but that doesn’t disqualify him from being able to adjust to a new mode of combat.
Celebrity boxing is something that has existed for a while. These kinds of fights aren’t quite the same thing. Unlike celebrities who have never fought learning to box for a stunt show, these combatants are skilled athletes.
The same can be said for Logan Paul. While he’s primarily known as a viral YouTube sensation, he has been training in boxing for years at this point. While speaking in our interview, he comments that this kind of legitimate super event might not ever occur in the same way again. He has the YouTube millennial celebrity status – but he also has taken boxing seriously.
This time however, he’s not facing off against another YouTuber who knows how to fight. He’s fighting one of the most legendary boxers in the world. It will be interesting to see how he holds up in the ring.
One thing is for certain, his comments about entertainment being important to boxing’s survival seem to remain intact. His decision to fight Floyd Mayweather Jr. is in line with his comments in our GI Vault interview from over a year ago. His hopes are not to devalue boxing but to take it seriously. By taking his training seriously, he hopes to bring more excitement and credibility to the sport.
Perhaps super exhibition fights are truly the way of the future – but only if the individuals involved take it seriously. So far, that seems to be the case.
You can watch Logan Paul’s full comments on his boxing training, the concept of super fights, and entertainment vs athleticism in our GI Exclusive Vault interview above.
How The Dumbbell Squeeze Press Can Pump Your Pecs
This exercise is something to really pump your pecs.
For those of us looking to boost our pushing power and chest strength, there are a multitude of exercises we can try in order to achieve this. Whether it be staple chest exercises, or those that are not as well known, the possibility for growth is amplified with the dumbbell squeeze press. Putting this exercise into your routine will allow you maximize muscle growth and see those pecs really pop, something all of us bodybuilders shoot for. Its important to incorporate new exercises into your routine to constantly keep your muscles working. The squeeze press is a great exercise to work on confusion and really start to target those pecs to unbelievable growth.
What makes this exercise unique is the squeeze portion of the lift that works to create high amounts of tension in the chest, in particularly the inner fibers. Unlike the traditional dumbbell press, the squeeze press will see your hands closer together, so while range of motion may be slightly more limited, you compensate with enhanced hypertrophy for optimal benefits. A great exercise to target the inner and outer regions of your pecs, transitioning from the traditional dumbbell press to the squeeze press will be worth it.
Let’s take a look at the dumbbell squeeze press and see how this exercise can really pump up those pecs. From what it is, to muscles worked, and the great benefits surrounding this exercise, we’ll also show you how to perform this as effectively as possible so you see serious growth and a chest you can be confident in.
About The Dumbbell Squeeze Press
The dumbbell squeeze press is an effective chest pressing exercise that will work to seriously enhance strength and size in your pecs, as well as other upper body muscles. Since this exercise requires no real extra mobility in the shoulder joint, athletes love this exercise for it allows great growth with minimum pain.
While we all can bench and perform those traditional chest exercises, it is worth noting that performing the dumbbell squeeze press can reinforce proper horizontal movements, especially when it comes to pressing. The squeeze press is ultimately great at forcing you to train the muscle you want to stimulate by working on isolating it more than others to really push for strength and size.
Muscles Worked
What you get out of the squeeze press is a seriously targeted chest as your pecs will be the main muscle group targeted. With a focus on your pecs, you will start to see that strength and size appear in no time. Other muscles worked from the squeeze press are your triceps, serratus anterior, and deltoids.
Benefits Of The Dumbbell Squeeze Press
Increased Chest Strength & Size
The squeeze press will work to increase hypertrophy in your chest so you see that desired strength and size really come to fruition. Through increasing resistance and working to target your chest more than other muscles, ultimately, your pecs will have no choice but to grow. As you get stronger, you will see an increase in weight, leading to more confidence and that extra level of muscle building power (1). Pushing capabilities are more than important when looking to advance our training and performance and this will start to show you just how important it is for your bodybuilding progress or other sport specific movements.
Decreased Shoulder Pain
Given the movement and slightly less range of motion as compared to the more traditional chest exercises, you will see less shoulder pain with the squeeze press. As more fragile joints in our bodies, our shoulders sometimes need that little extra love in order to fully work to our benefit without feeling pain and growing weak, thus leading down the road to injury. Take advantage of the squeeze press and see the growth you want without the shoulder pain (2).
Allow Triceps To Work
Like many pushing exercises, the triceps do get work so you feel a bit of an arm burn as well. You most likely have paired your days up by pushing and pulling movements, so why not give those other pushing muscles some love when doing a great pec exercise. That horseshoe-shaped arm is just around the corner, but you need those well-balanced triceps to make it happen and through incorporating this exercise into your routine, you work the triceps as a result of the need to get that weight not only up, but as you work hard to squeeze the dumbbells together.
How To Perform This Exercise
Here are the steps for performing the dumbbell squeeze press:
To start, set yourself up like you are about to perform a traditional dumbbell press. This would be laying on a bench, feet around shoulder width apart and firmly planted. Your core will be engaged and the dumbbells will be in each hand extended over your head. For this exercise, place the dumbbells flat together. As you lower, keep the dumbbells squeezed together as tight as you can, as if something was between them and it cannot fall. As you drive through your feet, work to push that weight up as effectively as possible. Return to the starting position and repeat for your desired number of reps.
Wrap Up
The dumbbell squeeze press is a great exercise designed to really target your pecs and work to see that much needed hypertrophy we all seek. For those of us looking to enhance our chest day routine, the squeeze press is something that can be incredibly beneficial and work on not only growth, but also muscle confusion and challenge our range of motion, as opposed to the traditional dumbbell press. Look into placing the dumbbell squeeze press into your routine today and really start to see the desired growth you seek most. You won’t be disappointed by the results as you start to see that physique of yours shine.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Uribe, Brandon P.; Coburn, Jared W.; Brown, Lee E.; Judelson, Daniel A.; et al. (2010). “Muscle Activation When Performing the Chest Press and Shoulder Press on a Stable Bench vs. a Swiss Ball”. (source)
Harvard Health Publishing Harvard Women’s Health Watch (2019). “Ouch! Shoulder pain and how to treat it”. (source)
2021 NPC National Championships Results
Here are the full results from the 2021 NPC National Championships!
The 2021 NPC National Championships took place over the weekend in Orlando. This is the biggest NPC event of the year where many athletes hope to earn their pro card by winning their division. This is a chance for competitors to take the next step in their careers but also for fans to check out who has a chance to become the next big name in bodybuilding.
The full results from the show have been announced and pro cards have been handed out. There was a total of eight divisions with different breakdowns fighting for victories. Check out the results from the show along with the official score cards!
Men’s Bodybuilding
Overall
Champion – Carlos Thomas Jr.
Bantamweight
First Place – Raymond Holguin
Second Place – Greg Yoshida
Third Place – Robert Longenecker
Fourth Place.- John McDonald
Fifth Place – Matthew Marcinczyk
Lightweight
First Place – Will Perrelli
Second Place – Ahmad Matour
Third Place – Carlos Ferreira-Poudevida
Fourth Place – Omar Colon
Fifth Place – John Andrews
Welterweight
First Place – Jordan Wise
Second Place – Travis Charles
Third Place – Farris Brown
Fourth Place – John McGovern
Fifth Place – Stuart Reed
Middleweight
First Place – Justin Jacoby
Second Place – Michael Ferris
Third Place – Erik Bachrach
Fourth Place – Michael Potts
Fifth Place – David Litsinger
Light-Heavyweight
First Place – Michael Connell
Second Place – Chanusi Heatley
Third Place – Anthony Ciacci
Fourth Place – Luis Garcia
Fifth Place – Scott Fogelsonger
Heavyweight
First Place – Justin Shier
Second Place – Jordan Janowitz
Third Place – Walter Debbs
Fourth Place – Brandon Bell
Fifth Place – Timothy Cline
Super-Heavyweight
First Place – Carlos Thomas Jr.
Second Place – Nathan Spear
Third Place – Matt Burzacott
Fourth Place – Chris Fine
Fifth Place – Justin Abbott
Men’s Physique
Overall
Champion – Tom Cox
Class A
First Place – Donmarc Allen
Second Place – Jemiase Riggins
Third Place – Jeremy Marcotte
Fourth Place – Erik Nava
Fifth Place – Hakeem Benjamin
Class B
First Place – Christopher Casner
Second Place – Braden Wuerch
Third Place – Jonathan Smith
Fourth Place – Alton Craig
Fifth Place – Kian Kassraei
Class C
First Place – Howhyne Boreland
Second Place – Kenyon Leno
Third Place – Tuigamala Losefo
Fourth Place – Joseph Halabi
Fifth Place – Jems Melidor
Class D
First Place – Jibrael Hindi
Second Place – Derrick Odoms Jr.
Third Place – Flavian Villalobos
Fourth Place – Kyle Pebbles
Fifth Place – Kenneth Whiting
Class E
First Place – Hunter Axton
Second Place – Larry Johnson
Third Place – John Murphy
Fourth Place – Austin Witty
Fifth Place – Tyler Fluitt
Class F
First Place – Tom Cox
Second Place – Raphael Souza
Third Place – Ahmed Saleh
Fourth Place – Sheriff Taiwo
Fifth Place – Edward James
Class G
First Place – Raaziq Jones
Second Place – Natanael Voltaire
Third Place – Martin Todd
Fourth Place – Darnell Thompson
Fifth Place – Tremaine Speller
Class H
First Place – Joshua Boles
Second Place – Donald Brumfield
Third Place – Samuel Soto
Fourth Place – Melvin Keihn
Fifth Place – Jon Pennington
Classic Physique
Overall
Champion – Eric Abelon
Class A
First Place – Josbua Langbein
Second Place – Farris Brown
Third Place – Vincent Grant
Fourth Place – Hamzah Alkordy
Fifth Place – Andy Lagunas
Class B
First Place – Eric Abelon
Second Place – Fernando Inocencio
Third Place – Joseph Rose
Fourth Place – Kyle Pebbles
Fifth Place – Adely Annorat
Class C
First Place – Cody Acree
Second Place – Mitchell Tubbs
Third Place – Jonathan Allen
Fourth Place – Brad Pfeifer
Fifth Place – Daniil Famponte
Class D
First Place – Jordan Carroll
Second Place – Chris Ferman
Third Place – Tyler Mcclarren
Fourth Place – Austin Espy
Fifth Place – James Smith
Women’s Bodybuilding
Overall
Champion – Chelsea Dion
Lightweight
First Place – Barbi Harris
Second Place – Pam Hess
Middleweight
First Place – Amanda Purcell
Second Place – Amy Powers
Third Place – Leann George
Light-Heavyweight
First Place – Alexia Castro
Second Place – Mariah Passalacqua
Third Place – Hannah Hussein
Fourth Place – Camille Robbins
Fifth Place – Chereise Williams Hays
Heavyweight
First Place – Chelsea Dion
Second Place – Marika Jones
Third Place – Selyka Givan
Fourth Place – Stephanie Biernacki
Fifth Place – Ursula Morrow
Figure
Overall
Champion – Amanda Kohatsu
Class A
First Place – Sierra Jones
Second Place – Myia Lynn
Third Place – Stephanie Herreira
Fourth Place – Myel Alfred
Fifth Place – Denitra Bruer
Class B
First Place – Amanda Kohatsu
Second Place – Brooke Foley
Third Place – Danielle Daley
Fourth Place – Julia Bickford
Fifth Place – Jenobia Chamberlain
Class C
First Place – Nathalie Nichols
Second Place – Liliana Garza
Third Place – Jessica Hamilton
Fourth Place – Kiera Gray
Fifth Place – Carly Craig
Class D
First Place – Ashleigh Cogan
Second Place – Amanda Penco
Third Place – Sheridan Johnson
Fourth Place – Destiny Butcher
Fifth Place – Jessica Cropper
Class E
First Place – Julia Monroe
Second Place – Meagan Beck
Third Place – Allie Combs
Fourth Place – Carolyn Dillon
Fifth Place – Megan Juedes
Class F
First Place – Nicole King
Second Place – Mallory Rosado
Third Place – Tausha Baker
Fourth Place – Yolanda Anderson
Fifth Place – Wendy Price
Class G
First Place – Laura Ehlen
Second Place – Candace Richardson
Third Place – Mary Dix
Fourth Place – Kiira Poux
Fifth Place – Carla Peltzer
Class H
First Place – Dominique Berridge
Second Place – Clarissa Fortune
Third Place – Victoria Howard
Fourth Place – Christina Nalley
Fifth Place – Tamera Malone Barrett
Bikini
Overall
Champion – Brittany Gillespie
Class A
First Place – Jeralyn Mesa
Second Place – Sarah Burkett
Third Place – Noel Zayour
Fourth Place – Katerina Roisenvit
Fifth Place – Katina Villa
Class B
First Place – Elizabeth Cunningham
Second Place – Huyen Nguyen Winzler
Third Place – Mayra Oberti
Fourth Place – Deviana Fagan
Fifth Place – Karen Farias
Class C
First Place – Vesna Morales
Second Place – Marisol Sosa
Third Place – Flor Marin-Bukonja
Fourth Place – Sierra Rochelle
Fifth Place – Sarah Qamber
Class D
First Place – Brittany Gillespie
Second Place – Ashley Smith
Third Place – Danielle Kusenberger
Fourth Place – Kaylin Long
Fifth Place – Michelle Billett
Class E
First Place – Jordan Fisher
Second Place – Tamekia Carter
Third Place – Ukachi Onyeijaka
Fourth Place – Cara Hellevang
Fifth Place – Aubri Goudy
Class F
First Place – Eleona McCabe
Second Place – Jennifer Spreadbury
Third Place – Kaley Boaz
Fourth Place – Christina Friscia
Fifth Place – Rachel Mcintire
Class G
First Place – Adriana Izaguirre
Second Place – Haley Nugent
Third Place – Katherine Ziglar
Fourth Place – Carolina Tabai Pinese
Fifth Place – Tayler Lustig
Class H
First Place – Micaela Cristofaro
Second Place – Gyana Mella
Third Place – Tata Pavlovska
Fourth Place – Alissa Tonelli
Fifth Place – Violetta Queen
Women’s Physique
Overall
Champion – Julia Monroe
Class A
First Place – Amanda Kohatsu
Second Place – Amanda Purnell
Third Place – Amy Powers
Fourth Place – Ursula Morrow
Class B
First Place – Kim Klafczynski
Second Place – Bianca Villoch
Third Place – Olivia Luper
Fourth Place – Megan Beck
Fifth Place – Emilie Schmitt
Class C
First Place – Julia Monroe
Second Place – Lindsay Dias
Third Place – Melinda Kelley
Fourth Place – Marika Jones
Fifth Place – Chereise Williams Hays
Class D
First Place – Christina Reed
Second Place – Victoria Sargent
Third Place – Diamond Radivoyevich
Fourth Place – Kerlyne Alexis-Pinkins
Wellness
Overall
Champion – Erewa Uku
Class A
First Place – Rayanne Collins
Second Place – Lili Dong
Third Place – Sheryl Rodriguez
Fourth Place – Shavonne Tedstone
Fifth Place – Anita Timofeyev
Class B
First Place – Victoria Puentes
Second Place – Jossiemar Rosado
Third Place – Amanda Burnett
Fourth Place – Diana Mazahreh
Fifth Place – Destiny Butcher
Class C
First Place – Lori Slayer
Second Place – Cristina Tate
Third Place – Karina Nicoldine
Fourth Place – Benji Lazzeretti
Fifth Place – Adriana Claro
Class D
First Place – Erewa Uku
Second Place – Carolina Garcia
Third Place – Samantha Baker
Fourth Place – Keana Burr
Fifth Place – Kara Mitchell
Generation Iron wishes to congratulate all the great athletes who earned a win at the 2021 NPC National Championships. 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!
Best Ways To Track Macros Entering The Holiday Season
When looking to enjoy the holidays while still keeping an eye on what you eat, here are some ways to track your macros in order to not let your gains slip.
With the holiday season fast approaching, it is important for us to take a look back at the year we had and see all of that hard work and progress paid off. Sure you may have hit some bumps along the way, overindulged here and there, but you made the conscious effort to keep plugging away at your bodybuilding goals in order to see those gains you desire most come to fruition. Now with family events and reconnecting with old friends, some of those old habits you thought you kicked may creep back in. But don’t fear, there is a way to still keep your progress without sacrificing any of your gains.
Counting your macros and keeping track of what you eat can really help you keep off some unwanted weight this holiday season. You don’t have to be super strict with this and count every single detail, although you can if you want to, but it is a good idea to at least have a gauge of where you’re at, especially after all of that progress you worked for. Setting certain calorie or macros goals for yourself is one sure way to make sure you hit your goals.
The benefits of tracking your macros are great and will of course help physically, but also mentally, giving you confidence to know your routine is starting to work for you. By promoting weight loss and improving your diet quality, you are setting yourself up for whatever comes next by choosing more healthy, more sustainable foods to increase exercise performance and those big lifts. Helping you stay organized and on track is just one way to offer structure to our otherwise busy lives, but structure that can transfer over to other aspects of our lives since our diet encourages a better lifestyle overall.
What Are Macros?
Macros, short for macronutrients, are three basic aspects of every diet and include the “big three” groups of foods being protein, carbs, and fat. These are considered macronutrients because they are needed in large quantities, as opposed to micronutrients which our bodies can run on little of them. The highest percentage of each is how the food is classified (1). For example, if chicken has roughly 20g of protein, 1-2 grams of fat, and 0g carbs, then it is classified as a protein source. Each has their own unique role and function in our bodies and should be taken seriously when we consume them.
Quick Breakdown Of Macros
Protein
The building blocks of the cell, protein is pivotal in the role of muscle building and maintenance, recovery, and appetite control. A necessary component of muscle growth (2), protein must be present to see those big gains come to fruition. Consisting of 20 amino acids, there are nine that are essential meaning they have to be consumed by food, so getting adequate amounts of protein for your body is key.
Carbs
Carbs are the body’s main source of energy and are necessary for your brain to fire on all cylinders. Carbs are made from starch, fiber, and sugar which your body breaks down into glucose which can then be used as energy to power any grueling workouts or just get you through the day (3).
Fat
Fats are vital for brain development and assist in hormone production as well as the bioavailability of fat soluble vitamins (4). Requiring more energy to burn, fats aid in body temperature control but also can increase the feeling of fullness to keep you from snacking on unwanted calories.
Best Ways To Track
Figure Out Macro Ratio And Calorie Count
To figure out the amount of calories you need to consume, it is vital to determine your resting energy expenditure and your non-resting energy expenditure. It is also important for you to accurately gauge your output level when it comes to exercise so you know how many calories are leaving your body by working out, on top of what you burn naturally. Depending on your diet, when you go to break down your macro ratio, figure out what works best for you. If you are seeking to build muscle, you will definitely want more protein. For someone on a ketogenic diet, more fat and fewer carbs will be sought after.
Start Tracking
With so many apps out there to help you track, it shouldn’t be too difficult to find one that works great for you. If going the hand-written route is more your speed, then grab a journal and start writing. It is really all a personal preference, as long as it is accessible to you, then you will be well on your way to successfully tracking your macros.
Look Into A Food Scale
A food scale can be a great tool to help you determine the weight of foods that don’t have a nutrition label or some identifying feature so you can accurately continue to track them. Inexpensive, small, and convenient, these are great to keep in your kitchen drawer.
Keep Yourself Accountable
It can be so challenging to want to snack and drink and munch away on that great holiday food, but keep yourself accountable and don’t let any distraction ruin your goals. Remember what got you to where you are and keep that hard work and determination in mind when you look at the dessert table. You can enjoy those sweet treats, but only in moderation, in order to keep your bodybuilding goals alive and well.
Wrap Up
The holiday season can be a blast, reuniting with family and friends, especially after this roller coaster of a year we’ve had. With so many temptations creeping up on us, it is important we hold onto our goals as best we can so as to not ruin all that hard work we’ve done throughout the year. Counting our macros can be helpful in keeping us on track while still enjoying this much valued time with those we love.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Vergnaud, Anne-Claire; Norat, Teresa; Mouw, Traci; Romaguera, Dora, et al. (2013). “Macronutrient Composition of the Diet and Prospective Weight Change in Participants of the EPIC-PANACEA Study”. (source)
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Jequier, E. (1994). “Carbohydrates as a source of energy”. (source)
Milner, John A.; Allison, Richard G. (1999). “The Role of Dietary Fat in Child Nutrition and Development: Summary of an ASNS Workshop”. (source)
Natural Bodybuilder Ranks Top 4 Restaurants to Hit Your Calories/Macros
INBA/PNBA pro lists the top 4 restaurants to hit your calories/macros.
Anyone who’s been working on hitting their fitness goals for a period will sooner or later realize the importance nutrition plays. But, of course, for bodybuilders, the significance is much greater. 200-300 calories or 20-40g of protein could be the difference between winning and losing. Although fast food isn’t ideal for hitting fitness goals, sometimes there’s not much time in your day, and you have no other choice. Plus, a little moderation never hurt anyone. International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) pro natural bodybuilder, Lawrence Chambers, understands that you may be short on time occasionally, but you still have fitness goals. So he put together a list of his top 4 restaurants for hitting your calories/macros. On Instagram (IG), Chambers said:
“Here are just 4 restaurants that I’m familiar with, and that I’ve used over the years, as well as some quick tips and go-to options on what to order when you’re at these restaurants!”
If you’re a Chipotle or Chick-fil-A fan, there’s mouthwatering news for you! Below you can see Lawrence Chambers’s full IG video going into detail about his top restaurants for reaching fitness goals, plus the best food choices.
https://www.instagram.com/tv/CXje8S3g_NN/?utm_source=ig_web_copy_link
Top 4 Restaurants to Hit Your Calories/Macros
Below, we’ve compiled a complete list of Lawrence Chambers’s top 4 food-chain rankings and what to order.
1. Cava
What to order: greens bowl/greens with grains, double chicken, yogurt sauce on the side
2. Freebirds
What to order: cauliflower rice
3. Chipotle
What to order: steak
4. Chick-fil-A
What to order: market salad with grilled chicken nuggets
Seeing Chipotle on the list isn’t surprising, considering their high protein food sources and a good spread of macro food options. Lawrence Chambers says if you’re eating at Chipotle, go with steak over chicken since it has fewer calories, less fat, and more protein.
Chipotle double-steak, please!
INBA/PNBA
Denny Kakos founded PNBA in 1990 and further expanded to INBA in 1994. Since then, INBA/PNBA has exploded into the most extensive natural bodybuilding federation globally. It hosts the most outstanding natural bodybuilders worldwide who compete to earn a spot and hopefully win a division at Natural Olympia – the most significant natural bodybuilding show.
Athletes globally compete in this competition with a chance to earn up to $100,000 in cash and prizes. This year they had winners from Mexico – Bikini Angels Arely Ayala champion, Germany – Micro Burger Men’s Bodybuilding Masters champion, Britain – Claire Burton Women’s Physique Masters champion, and Italy – Angelo Mastrangelo Men’s Sport Model champion.
Lawrence Chambers didn’t compete this year at 2021 Natural Olympia because he needed to give his body and mind some time to rest and recover. Although 2021 was Chambers’s first year competing, he collected incredible feats – one being his pro card after clinching the Open Classic Physique Overall at INBA World Cup in Los Angeles, CA.
Generation Iron would like to congratulate Lawrence Chambers for earning his pro card earlier this year. We hope to see you at Natural Olympia next year!
Follow us on Instagram, Facebook, and Twitter for the latest news on INBA/PNBA athletes!
Bodybuilder Paul Bashi sentenced to 14 years in prison for assault of woman
Paul Bashi was charged with attempted murder and torture after attack on his current wife.
Paul Bashi, a bodybuilder from Macomb County in Michigan, was sentenced to 14 years in prison on Wednesday following the assault of a woman, who is now his wife.
Bashi was caught on camera brutally attacking a woman back in 2018. He was arrested and charged with attempted murder and torture. Bashi, who pleaded guilty, was sentenced by Judge Joseph Toia. The case was supposed to be heard at 8:30 a.m. but it lasted most of the day. Bashi claimed he did not feel well and even passed out. He was brought into court in a wheelchair about two hours later.
The attorney for Bashi even tried arguing for a new prosecutor and new judge because they claimed Toia was biased. Neither worked and the hearing was able to go on.
“I don’t doubt for a minute that you’re not the same person that was in that house and on that porch on that particular day some three years ago,” said Judge Joseph Toia. “Despite all your issues, you are not the victim in this case. You’re not. Despite everything, we heard here today. It is the people, the state of Michigan that brought this case. You are not. I know you’ve been the focus, but you’re not the victim in this case.”
Paul Bashi’s wife, the woman who he assaulted back in 2018, took the stand and spoke in favor of her husband. She claimed that the bodybuilder has changed and has been taking the proper steps of recovery.
“Judge Toia, the court has only seen the bad side of Paul. Since he’s been released, every day he shows me he is a changed man. He realizes his mistake and has changed for the better. He goes to counseling, anger management classes and domestic violence all on his own,” she said.
Judge Toia agreed that he might not be the same person but still handed down a proper sentence. Despite Bashi’s wife speak, the prosecutor went over the details of the attack and just how disturbing it was.
“Heartless judge, sadistic – 107 punches, 85 kicks, 28 stabs, four knives used for those 28 stabs I might add. Dozens, dozens of bludgeons,” the prosecutor said.
Paul Bashi is also facing an additional 93 days in prison for an assault on his uncle, who posted his bond. Bashi’s uncle was arranging to post a $1million bond that Bashi was held on. He learned that Paul Bashi was planning to leave town and potentially flea to Mexico ahead of sentencing. After confronting his nephew, Bashi’s uncle was assaulted and this old bring some additional jail time.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Talking Huge | EP 23: The Iranian Hulk Gets Mad At Craig Golias & Generation Iron
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The Iranian Hulk reacts to Craig Golias’ statements from our previous episode. Now Craig responds back.
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias follows up on his comments about the Iranian Hulk – who took offense to Craig’s statements. Craig also makes his picks for the best bodybuilders in different categories of 2021.
Last week on Talking Huge, Craig Golias shared his thoughts on the upcoming boxing match between the Iranian Hulk and Martyn Ford. Specifically, Craig stated that he believes the Iranian Hulk’s physique is photoshopped. His waist, in particular, appears to be too narrow for such a massive hulking frame. Craig assumed that by the time we see him in the boxing ring – we would get a better idea of his physique. Knowing this, Craig also seems confident that the boxing match will never happen and be cancelled last minute.
The Iranian Hulk saw Craig Golias’ comments and took offense to this – claiming he was being harassed on the Talking Huge podcast. Is a beef forming between Craig Golias and Iranian Hulk? Golias doesn’t seem to want to engage too far into the argument. Upon hearing about the Iranian Hulk’s offense – Craig had this to say on the matter.
“We didn’t harass him. He needs to relax… I wasn’t harassing him. I don’t harass anybody bro. I’m one of the most chill guys out there… I don’t know man, does he want to fight me? Because I’m a lover not a fighter.”
Vlad Yudin also agreed, stating that they were just having some fun and he was surprised that of all people to get offended by Craig Golias and Generation Iron – he never thought it would be the Iranian Hulk.
Craig Golias then doubled down on his original statement, saying that he still thinks that the boxing match will get cancelled last minute. With a date in April 2022 approaching fast – we’ll soon find out.
Craig Golias’ Picks For Best Bodybuilders Of 2021
Craig Golias and Vlad Yudin also discuss the ongoing Bodybuilding Awards 2021 that is running currently via Generation Iron. The awards are an opportunity for the fans to vote on the best athletes across 15 different categories. Vlad runs by a few of the highlight categories and nominees past Craig to see what his vote would be.
Below are Craig Golias’ picks for the best bodybuilders across different criteria:
Best Back: Akim Williams
Best Arms: Tie between Brandon Curry, Nick Walker, and Michal Krizo
Best Guru: Tie between Dennis James and Milos Sarcev
Best Up-And-Comer: Nick Walker
Best Legs: Tie between Derek Lunsford, Nick Walker, and Big Ramy
Best Male Athlete: Chris Bumstead
Women’s Bodybuilding And Popularity Of Different Divisions
Craig Golias and Vlad Yudin also touch upon the topic of the growing divisions in the IFBB and NPC. Not only has the Wellness division officially entered the Olympia weekend – but Women’s Bodybuilding has also been making a comeback over the past few years. Craig discusses how the division should never have been abandoned – and how femininity should never come into the equation when discussing caliber of physiques in judging.
Craig also shares his thoughts on which division is most popular. Could Men’s Open ever be overtaken as the number one highlight of the sport? Craig is absolutely confident that Men’s Open will remain number one and thinks that the talk of Classic Physique overtaking it will never happen.
He does acknowledge that some divisions are more popular in terms of registered athletes. Classic Physique, Men’s Physique, and Bikini all have a very large number of registered competitors – especially in the amateur division. But when it comes to the audience, Craig remains steadfast that Men’s Open will remain supreme.
Wrap Up
You can check out the full conversation in the latest episode of Talking Huge above. Watch Craig go into full detail about the Iranian Hulk, best bodybuilders of the year, Women’s Bodybuilding, and more. Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
The Arnold Classic 2022 Lineup Has Been Announced
Checkout the full lineup for the 2022 Arnold Classic!
The 2022 Arnold Sports Festival is scheduled for March 3-6 in Columbus. After a condensed version of the Arnold Classic this year due to COVID-19, the festival is set to be back and better than ever. The lineup for the 2022 Arnold Strongman Classic has been announced and now we have a lineup for the 2022 Arnold Classic.
Headlining the Arnold Classic is the Men’s Open division and this brings back the rivalry between William Bonac and Brandon Curry. Both were unable to make it to the competition in September but will return for the 2022 event. Bonac won the Arnold Classic in 2018 and 2020. Sandwiched between was a victory for Curry, where Bonac finished second. He was also the runner-up when Curry won the 2019 Olympia.
Cedric McMillan, who won the 2017 Arnold Classic, will also make his return to the event. Also, three top-five finishers from 2021 will be back in Steve Kuclo, Justin Rodriguez, and Akim Williams.
Classic Physique will be headlined by 2021 champion Terrence Ruffin and Breon Ansley. They both finished in the top three in the Olympia this year as well. Erin Banks and Diogo Montenegro will also return to competition in Men’s Physique after finishing in the top three at the Olympia.
This is the first time that Wellness will be featured at the Arnold Classic. It made its debut at the Olympia back in October and five of the top-six finishers from the show will be in Columbus. Bikini will feature two former champions in Elisa Pecini and Ashley Kaltwasser while the same is happening in Figure. Natalia Soltero and Cydney Gillon will be in search of their second title. In Fitness, Missy Truscott has been the competitor to beat winning the Arnold in each of the last two years.
Classic Physique, Fitness, and Figure Finals will take place on Friday night followed by Men’s Open prejudging. Saturday night will feature Men’s Open, Men’s Physique, Bikini, and Wellness Finals.
The full lineup have officially been announced. Checkout the list of competitors for the 2022 Arnold Classic below!
Men’s Open
William Bonac (Netherlands)Rafael Brandão (Brasil)Maxx Charles (USA)Brandon Curry (USA)Samson Dauda (United Kingdom)Nathan De Asha (United Kingdom)Regan Grimes (Canada)Steve Kuclo (USA)Cedric McMillan (USA)Fabio Giga Rezende (Brasil)Justin Rodriguez (USA)Mohamed Shaaban (Egypt)Brett Wilkin (USA)Akim Williams (USA)
Classic Physique
Breon Ansley (USA)Michael Daboul (United Kingdom)Urs Kalecinski (Germany)Peter Molnar (Hungary)Terrence Ruffin (USA)Ramon Rocha Queiroz (Brasil)Darwin Uribe (USA)Lenny Wicks (USA)Divine Wilson (USA)
Men’s Physique
Erin Banks (USA)Choi Bong Seok (South Korea)Riccardo Croci (Italy)Terrence Teo Kok Hua (Malaysia)Drelyn Hunt (USA)Emanuel Hunter (USA)Daniel Leone (Italy)Vincius Mateus (Brasil)Diogo Montenegro (Brasil)Ramses Rams (Spain)Antoine Weatherspoon (USA)
Fitness
Jaclyn Baker (USA)Amanda Ciani (USA)Kate Errington (United Kingdom)Ariel Khadr (USA)Sara Kovach (USA)Allison Kramer (USA)Minna Pajulahti (Finland)Missy Truscott (USA)Aurika Tyrgale (USA)Tamara Vahn (Canada)
Figure
An Da Jong (South Korea)Latoya Farley (USA)Wendy Fortino (USA)Cydney Gillon (USA)Nicole Zenobia Graham (USA)Lola Montez (Canada)Jessica Reyes Padilla (Puerto Rico)Larhannah Robinson (USA)Natalia Soltero (Mexico)Bojana Vasiljevic (USA)
Bikini
Maureen Blanquisco (USA)Lauren Dannenmiller (USA)Alessia Facchin (Italy)Phoebe Hagan (United Kingdom)Ashley Kaltwasser (USA)Jourdanne Lee (USA)Lucia Malavaze (USA)Elisa Pecini (Brasil)Danielle Phelps (USA)Allison Testu (France)
Wellness
Sunny Andrews (USA)Yarishna Ayala (USA)Angela Borges (Brasil)Devyn Cambre (USA)Barbara Cesar (USA)Julia Chitarra (Brasil)Casey DeLong (USA)Kassandra Gillis (Canada)Isabelle Nunes (USA)Lorena Ragusa (USA)
Pro Wheelchair
Gabriele Andriulli (Italy)Anand Arnold (India)Bradley Betts (USA)Adelfo Cerame Jr. (USA)Harold Kelley (USA)Antoni Khadraoui (Algeria)Chad McCrary (USA)Daniel Minster (Czech Republic)Johnny Quinn (USA)