Tag: Bodybuilding
Best Vegan Bodybuilding Meal Plan For Bulking and Cutting
Over the past few years, one of the biggest nutritional movements has been a massive shift to vegetarianism and veganism. That trend has affected all sectors of society. Bodybuilders have been especially keen to embrace the vegetarian lifestyle. Going meatless, of course, flies in the face of the traditional bodybuilding diet of chicken, eggs, and tuna. So, how can you still pack on quality muscle when you can’t eat meat?
This article answers that question by laying out a seven-day vegan bodybuilding meal plan for bulking and cutting. It will also address the benefits and drawbacks of vegan bodybuilding, consider the best sources of the key macronutrients and address the most frequently asked questions about vegan bodybuilding.
What is Vegan Bodybuilding?
Vegan bodybuilding involves developing your body to enhance lean muscle mass and minimize body fat while eliminating all animal-based foods from your diet. Veganism is a stricter form of animal-based food exclusion than vegetarianism, which excludes meat, fish, and seafood.
Vegans avoid animal products. This includes everything vegetarians avoid but adds dairy products such as milk and cheese, eggs, honey, gelatin, and food additives derived from animal sources.
Vegans fall into two categories — raw-food vegans and whole-food vegans, who only consume unprocessed or minimally processed plant-based foods.
A vegan bodybuilding meal plan differs from a standard vegan meal plan in its macronutrient content. Bodybuilders require more proteins and fats to build muscle and provide energy. The carbohydrate counts will be about the same.
Read also: 12 Vegan Bodybuilders That Will Motivate You To Go Plant-Based
Vegan Dieting for Muscle Gain & Fat Loss
Whether you are following a vegan or carnivore diet, calorie intake is a key consideration. To build muscle, you must create a caloric surplus, where you take in more calories than you expend. Conversely, to lose body fat, you need a caloric deficit so that your caloric intake is less than your body’s energy needs. This forces your body to use stored energy (body fat) to meet its daily energy needs.
The first step to determining your caloric needs is to determine your maintenance calorie level. You must consume this number of calories daily to meet your energy needs. Check out this calculator to determine your ideal daily calorie intake.
You should consume 10-15% more than your maintenance level to build lean muscle mass. So, if you require 2,500 calories per day to meet your energy needs, you should aim for between 2,750 and 2,875 calories per day to add muscle mass.
To lose body fat, consume 10-15% fewer calories than your maintenance level. At a 2,500-calorie maintenance level, you should consume between 2,125 and 2,250 daily calories.
Vegan foods are generally less calorie dense than animal-sourced foods. That means vegans may have to eat more to reach their daily calorie goal. Rather than eating three huge meals, I recommend having five or six smaller meals spread approximately three hours apart over the course of the day.
Vegan Bodybuilding Protein Sources
Vegan proteins are derived from plants. The category ‘plants’ include everything from vegetables like corn and spinach to legumes like nuts and seeds and wholegrains such as oats and rice. In fact, provided that the protein source is not an animal, it is considered a plant protein.
The Recommended Daily Allowance (RDA) for protein is 0.8 grams per pound of body weight. That is fine for sedentary people. However, gym goers require more than that, depending on their goals. If your goal is to build muscle mass, you should increase your protein intake to between 1.2 and 1.5 grams per pound of body weight. [1]
Benefits of Plant-Based Proteins
The biggest adjustment you’ll have to make when you turn vegan is to find new protein sources. Getting complete amino acid profiles from vegan protein sources is more challenging. Here are three reasons why it may be well worth the effort:
Weight Loss
Some research suggests that plant-based proteins are more effective than animal-based proteins at encouraging weight loss. One study published in the 2016 Journal of General Internal Medicine found that following a general vegetarian diet, including vegan protein powders, was more effective in achieving weight loss goals than non-vegetarian weight loss diets. [2]
Protein, in general, is excellent for encouraging weight loss. It is the most satiating macronutrient and takes the most energy to digest. Plant-based proteins are even better for weight loss because they have far less saturated fat and fewer calories. [3]
General Health
Many people, especially young guys, who are determined to bulk up, eat too many animal proteins. This can lead to an increased risk of heart disease and kidney complications. Another problem with too much animal protein is that it is rich in heme iron. Too much of this iron can cause oxidative stress and free radical damage.
When you choose plant-based proteins, you reduce the risk of these complications. In addition, plant proteins supply your body with important phytonutrients. These natural chemicals help prevent disease, strengthen the immune system, and help offset the natural health declines associated with aging.
Environmental Friendliness
Switching to plant-based proteins is a smart move in terms of helping the environment. Reducing animal product consumption helps reduce the carbon footprint, saves precious water, and creates far less waste.
Best Plant Protein Sources
Black Bean: 15 grams of protein per 1 cooked cup
Chickpeas: 15 grams of protein per 1 cooked cup
Edamame: 17 grams of protein per 1 cooked cup
Tempeh: 31 grams of protein per 1 cooked cup
Tofu: 20 grams of protein per 1 cooked cup
Lentis: 18 grams of protein per 1 cooked cup
Plant-Based Protein Powders
Although most plant-based sources of protein do not contain all of the essential amino acids, many plant-based protein powders include a blend of sources that work together to provide you with your full complement of the essential amino acids. Of all the plant-based protein powders, brown rice protein powder is one of the best. It includes peptides that boost weight loss more than white rice or soy protein. It has also been shown to reduce the glycemic index response and improve liver function.
Related: Best Vegan Protein Powders Reviewed
Vegan Bodybuilding Carbohydrate Sources
Carbohydrate sources for vegan bodybuilders will not differ significantly from those of a meat-eating bodybuilder. That’s because the best sources of healthy, muscle-building carbohydrates for bodybuilders are rice, fruits, and vegetables.
Unlike other types of food, carbohydrates become immediately available as energy as soon you put them into your mouth. If we don’t require the energy immediately, it is stored for later use. The body stores carbs as glycogen in the muscles and the liver as a source of energy for movement and daily function. [4]
However, the human body can only hold around 100 grams of glucose in the liver and about 400 grams in the muscles. When energy intake is abundant with very little energy output, the muscle and liver stores rapidly fill up, and the excess is stored as body fat.
Carbs prevent the breakdown of muscle tissue. They do this by promoting an anabolic environment, thanks to their ability to stimulate insulin release. This helps counter the catabolic state you get into when you train heavy with weights. [5]
By eating the right sorts of carbs at the right times, you can prevent muscle tissue loss and keep your metabolism revved up for optimal anabolic response and fat loss. High-intensity activity, such as weight training, is fueled by carbs through a process called glycolysis. In fact, carbs are the body’s preferred energy source for vigorous exercise. It will help you to most efficiently generate adequate energy by promoting ATP production, which is the body’s primary energy system.
When you work out, you quickly use up your body’s limited glycogen stores. Taking in carbs after your workout will restore these levels, providing the energy you need to recover and rebuild your body.
Here are some exceptional carbs sources for vegan bodybuilders:
Rice
Sweet Potatoes
Yams
Cereals
Grains
Broccoli
Asparagus
Cauliflower
Spinach
Lettuce
Brussels sprouts
Related: Carbohydrate Calculator
Vegan Bodybuilding Fat Sources
Fats are an important macronutrient for bodybuilders. Containing more than double the number of calories per gram than proteins or carbs, they represent a nutrient-dense way to up your calorie count when bulking. Fats are involved in the production of many hormones, including testosterone. They’re also a concentrated energy source, providing long-lasting energy for workouts lasting more than an hour.
Fats can be classified into three groups:
Saturated
Unsaturated
Trans Fats
By far, the worst of the three is trans fats. These have been shown to raise LDL (bad) cholesterol levels while, at the same time, reducing HDL (good) cholesterol. You can eat saturated fats in moderation, but the show’s real star is the unsaturated kind. These healthy fats have been shown to act in just the opposite way to trans fats — they increase HDL and lower LDL cholesterol. The more unsaturated fats you get into your day, the healthier you will be. [6]
Switch Up Your Oils
One of the best ways to add healthy fats to your meals is to remove your old cooking oil and replace it with olive oil. The active ingredient in olive oil is oleic acid, which has been shown to produce a whole host of health benefits, including reducing inflammation and fighting free radical damage.
Omega-3 fatty acids are a superstar when it comes to healthy fats. They will benefit your body and your brain, having the ability to bring down triglyceride levels, improve the symptoms of many diseases such as arthritis and Parkinson’s and improve memory and cognitive ability. The best source of omega-3 is fatty fish. You can also get them from avocados, chia seeds, walnuts, and flaxseeds. To ensure a steady daily supply of omega-3s, you can also take them in supplement form. [7]
Here are half a dozen healthy fats to include in your vegan meal plan:
Nuts and seeds, such as almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds
Avocado
Coconut oil
Nut butter
Plant-based oils
Olive oil
Related: Fat Intake Calculator
7-Day Vegan Bodybuilding Meal Plan for Bulking
Here is the seven-day vegan meal plan for bulking:
Day 1:
Meal
Foods
Protein (g)
Carbs (g)
Fats (g)
Calories
Meal 1 (8:00 AM)
Vegan protein pancakes with maple syrup and a side of fruit
30
60
10
550
Meal 2 (11:00 AM)
Tofu scramble with vegetables, whole wheat bread, and avocado
25
40
20
450
Meal 3 (2:00 PM)
Quinoa and black bean bowl with mixed veggies and guacamole
30
60
15
600
Meal 4 (5:00 PM)
Vegan protein smoothie with almond milk, banana, and peanut butter
25
50
15
500
Meal 5 (8:00 PM)
Lentil curry with brown rice and steamed vegetables
40
70
10
700
Meal 6 (11:00 PM)
Chickpea salad with mixed greens, veggies, and tahini dressing
20
30
15
350
Total
170
310
85
3,150
Day 2-7: Follow a similar pattern as Day 1, adjusting the food choices and portion sizes as desired.
Here are some food options for each meal:
Meal 1 (8:00 AM): Vegan protein pancakes made with plant-based protein powder, oats, almond milk, and topped with maple syrup. Serve with a side of fresh fruit.
Meal 2 (11:00 AM): Tofu scramble cooked with vegetables (such as bell peppers, spinach, and onions), served with whole wheat bread and sliced avocado.
Meal 3 (2:00 PM): Quinoa and black bean bowl with a variety of mixed vegetables (such as roasted sweet potatoes, corn, and bell peppers) and a dollop of guacamole.
Meal 4 (5:00 PM): Vegan protein smoothie made with almond milk, a ripe banana, plant-based protein powder, and a spoonful of peanut butter.
Meal 5 (8:00 PM): Hearty lentil curry prepared with coconut milk and spices and served with brown rice and steamed vegetables (such as broccoli, cauliflower, and carrots).
Meal 6 (11:00 PM): Chickpea salad with mixed greens, colorful vegetables (such as cherry tomatoes, cucumbers, and bell peppers), and a creamy tahini dressing
Related: Bulking Calculator
7-Day Vegan Bodybuilding Meal Plan for Cutting
Use the following meal plan to get peeled:
Day 1:
Meal
Foods
Protein (g)
Carbs (g)
Fats (g)
Calories
Meal 1 (8:00 AM)
Overnight oats with almond milk, chia seeds, and berries
20
50
10
400
Meal 2 (11:00 AM)
Whole wheat toast with avocado and tomato slices
10
30
15
300
Meal 3 (2:00 PM)
Quinoa salad with mixed vegetables and chickpeas
25
40
10
450
Meal 4 (5:00 PM)
Rice cakes with almond butter and sliced banana
10
40
15
350
Meal 5 (8:00 PM)
Tofu stir-fry with broccoli, bell peppers, and brown rice
30
50
15
500
Meal 6 (11:00 PM)
Mixed nuts and seeds
15
10
20
250
Total
110
220
85
2,250
Day 2-7: Follow a similar pattern as Day 1, adjusting the food choices and portion sizes as desired.
Here are some food options for each meal:
Meal 1 (8:00 AM): Overnight oats with almond milk, chia seeds, berries, and a sprinkle of nuts.
Meal 2 (11:00 AM): Whole wheat toast topped with mashed avocado, tomato slices, and a drizzle of lemon juice.
Meal 3 (2:00 PM): Quinoa salad with mixed vegetables (such as cucumber, bell peppers, and cherry tomatoes), chickpeas, and a light dressing.
Meal 4 (5:00 PM): Rice cakes spread with almond butter and topped with sliced banana.
Meal 5 (8:00 PM): Tofu stir-fry with broccoli, bell peppers, snap peas, and brown rice, seasoned with low-sodium soy sauce or other preferred spices.
Meal 6 (11:00 PM): A handful of mixed nuts and seeds (such as almonds, walnuts, pumpkin seeds, and sunflower seeds).
Related: Weight Loss Calculator
Vegan Bodybuilding Pros
Many people turn to a vegan lifestyle for ethical reasons. There are, though, some very practical benefits that come with adopting a vegan bodybuilding lifestyle. Here are four benefits of becoming a vegan bodybuilder:
Nutrient Density
A diet built around plant-based foods will overflow with essential nutrients like vitamins, minerals, antioxidants, and phytochemicals. Eating such a wealth of health-giving compounds daily will fortify your immune system, boost your natural energy reserves and keep you running on all cylinders.
Low Saturated Fats
Foods sourced from animals are much higher in saturated fats than plant-based foods. By eliminating meats and dairy products from your diet, you will reduce your LDL cholesterol level while promoting low body fat levels. Cutting out unhealthy fats will also benefit your cardiovascular system.
High Fiber Content
Plant-based foods tend to have high levels of fiber. This helps fill you up, making you less likely to snack between meals. Fiber also helps regulate blood sugar levels, cleaning the digestive system.
Reduced Disease Risk
Several studies have shown that a vegan diet can reduce a person’s risk of contracting chronic diseases such as heart disease and type 2 diabetes. Certain types of cancer risk may even be reduced when you follow a vegan diet. [8]
Vegan Bodybuilding Cons
Along with the benefits of going vegan for bodybuilders, several potential drawbacks exist. Here are four challenges that vegan bodybuilders face.
Vegan Diets are Low in Vitamin B12 & Iron
Vitamin B12 is essential for health and vitality. It affects our energy level, mood, thinking, and even memory. When we are Vitamin B12 deficient, we will suffer from fatigue. Yet plant sources are largely deficient in B12. Those said to contain them, such as seaweed, fermented soy, and spirulina, actually include analogs of B12 known as carbamides. These actually block the absorption of B12.
It’s hardly surprising that studies consistently show a Vitamin B12 deficiency among vegans. To maintain healthy B12 levels, you must eat animal food sources or supplements.
Getting iron from plant sources is another problem. Iron derived from plants is not as well absorbed as that from animal meats. This is another contributor to low energy levels among vegans.
Vegan Diets Provide Lesser Quality Proteins
The amino acids in proteins are the body’s building blocks. The nine amino acids the human body cannot manufacture are essential and must be derived from the diet. Unlike animal protein sources, few plant sources provide all nine of them. Even with those few that do, the amino acids are not absorbed by the body like animal proteins. To absorb the essential amino acids, your body needs all of them in the same amounts and at the same time. In plants, many essential amino acids are not loaded to the quantities required for efficient absorption by the body.
A vegan’s body will compensate for the lower quality of amino acids entering the system by wasting less protein and recycling proteins. This makes the body work a lot harder. People actively trying to gain muscle mass or improve strength levels will be negatively affected by the lesser quality of proteins that are part and parcel of a vegan diet.
Vegan Diets Are Low in Vitamin K2
Calcium is required for strong bones. But few people appreciate the importance of Vitamin K2. It transports the calcium to the bones. That means that, without sufficient quantities of this vitamin, all the calcium you consume will never reach your bones. With nowhere to go, it will pile up in your arteries.
You cannot get Vitamin K2 from plants, with the exception of a fermented soybean product called natto. Unfortunately, most people cannot stand the taste of it. To get a healthy dose of K2, you must eat animal fat sources like egg yolks, milk, and cheese.
Vegan Diets Rely on Soy
Although vegan diet options have diversified in recent times, soy is still regarded as a key player. Soy has been recognized as being problematic due to its phytoestrogen content. By mimicking estrogen, phytoestrogen causes a cascade of hormonal imbalances. Among other things, this will escalate your estrogen levels dramatically. In one study, infants fed soy formula were seen to have estrogen levels between 13,000 and 22,000 times higher than those fed cow’s milk formula.
Frequently Asked Questions
Can vegans get complete protein sources?
Yes, vegans can get complete protein sources that contain all nine essential amino acids. This can be accomplished by adding the following complete plant-based protein sources to your diet:
Quinoa
Soy products
Buckwheat
Chia Seeds
Vegans can also consume two or more complementary protein sources at one meal to ensure they get all the required amino acids. For example, they can combine legumes with whole grains.
Can I retain my existing muscle if I switch to a vegan diet?
Yes, it is possible to retain your existing muscle when you switch to a vegan diet. Many bodybuilders have found they can keep their current muscle mass and add new lean muscle tissue after turning vegan. To do so, however, you need to pay careful attention to your protein intake, ensuring that you get a plentiful supply of complete proteins through protein complementing or focusing on complete proteins such as soy, quinoa, and chia seeds.
You must also ensure that you eat a caloric surplus to provide your body with the building material for new muscle. This can be challenging because plant-based foods tend to have fewer calories and fill you up faster due to their high fiber content.
How much protein do I need on a vegan bodybuilding diet?
To build muscle on a vegan bodybuilding diet, you should consume at least a gram of protein per pound of body weight. A 180-pound person should aim for around 180 grams of protein per day. If this is spread out over six meals, that averages 30 grams of protein per meal.
Is it easier to get lean on a vegan bodybuilding diet?
Many bodybuilders who have switched to a vegan diet find it easier to get lean than when eating animal-sourced products. Plant-based foods have a higher fiber content, providing a satiating effect that fills you up and helps reduce snacking and cravings between meals when you’re dieting. Vegan-friendly foods are also much lower in saturated fats than animal foods. This helps with fat control and improves your cardiovascular health. Finally, vegan-friendly foods generally have a much lower calorie density, allowing you to eat to satisfaction while still maintaining a low caloric intake.
How does a vegan bodybuilding diet differ from a standard vegan diet?
The main differences between a vegan bodybuilding diet and a standard vegan diet are that the bodybuilding diet is higher in proteins and fats, and the caloric intake is targeted to create either a caloric surplus or deficit based on a person’s training goals. Vegan bodybuilders are also likely to follow a precise nutrient timing protocol. They increase protein and carbohydrate intake around their workouts for optimal protein synthesis and muscle glycogen replenishment.
Wrap-Up
By following a high-quality vegan bodybuilding plan, you can maximize your muscle-building potential while ensuring your body receives only the best plant-based foods. This will make it easier to stay lean while optimizing your energy output and enhancing your overall well-being.
Follow either one of the seven-day vegan bodybuilding meal plans, depending on whether you are in a bulking or cutting phase. Then, use it as a template and general guide, substituting your favorite plant-based foods to add variety and taste. After 12 weeks, transition into the opposite phase (cutting or bulking), adjusting your training accordingly and switching to the other seven-day vegan bodybuilding meal plan provided above. Follow this plan for another 12 weeks, again substituting your favorite vegan meals. Combine your vegan bodybuilding meal plans with consistent, hard training and plenty of rest and recovery, and you’ll be well on your way to realizing your goal physique.
References
Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018 Feb 27;15:10. doi: 10.1186/s12970-018-0215-1. PMID: 29497353; PMCID: PMC5828430.
Huang RY, Huang CC, Hu FB, Chavarro JE. Vegetarian Diets and Weight Reduction: a Meta-Analysis of Randomized Controlled Trials. J Gen Intern Med. 2016 Jan;31(1):109-16. doi: 10.1007/s11606-015-3390-7. PMID: 26138004; PMCID: PMC4699995.
Westerterp-Plantenga MS, Nieuwenhuizen A, Tomé D, Soenen S, Westerterp KR. Dietary protein, weight loss, and weight maintenance. Annu Rev Nutr. 2009;29:21-41. doi: 10.1146/annurev-nutr-080508-141056. PMID: 19400750.
Schneeman BO. Carbohydrates: significance for energy balance and gastrointestinal function. J Nutr. 1994 Sep;124(9 Suppl):1747S-1753S. doi: 10.1093/jn/124.suppl_9.1747S. PMID: 8089744.
Alghannam AF, Gonzalez JT, Betts JA. Restoration of Muscle Glycogen and Functional Capacity: Role of Post-Exercise Carbohydrate and Protein Co-Ingestion. Nutrients. 2018 Feb 23;10(2):253. doi: 10.3390/nu10020253. PMID: 29473893; PMCID: PMC5852829.
Harrison S, Lemieux S, Lamarche B. Assessing the impact of replacing foods high in saturated fats with foods high in unsaturated fats on dietary fat intake among Canadians. Am J Clin Nutr. 2022 Mar 4;115(3):877-885. doi: 10.1093/ajcn/nqab420. PMID: 34958344; PMCID: PMC8895210.
Simopoulos AP. The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomed Pharmacother. 2002 Oct;56(8):365-79. doi: 10.1016/s0753-3322(02)00253-6. PMID: 12442909.
Hever J, Cronise RJ. Plant-based nutrition for healthcare professionals: implementing diet as a primary modality in the prevention and treatment of chronic disease. J Geriatr Cardiol. 2017 May;14(5):355-368. doi: 10.11909/j.issn.1671-5411.2017.05.012. PMID: 28630615; PMCID: PMC5466942.
2023 Empro Classic Pro Results (Live Updates)
There are five IFBB Pro League contests taking place this weekend but perhaps the biggest is the 2023 Empro Classic Pro, which serves as a qualifying event for this year’s Mr. Olympia competition. There were six divisions featured at this show from June 16-18 in Alicante, Spain including Men’s Open, Classic Physique, Figure, Bikini, Women’s Physique, and Wellness.
Unlike in previous bodybuilding seasons, athletes have fewer months and chances to qualify for the sport’s biggest show of the year. The 2023 Mr. Olympia event takes place from November 2-5 in Orlando, Florida. The extravaganza will take over the Orange County Convention Center and will see 10 divisions crown a new champion.
Last year, the Empro Classic Pro did not feature the Open class. However, that has changed this year. The winner who takes home gold will not only receive a cash prize but will have the opportunity to face off against the reigning Mr. Olympia Hadi Choopan in November.
Fans have dubbed a few Men’s Open frontrunners ahead of the show in Spain this weekend. The leading favorite is rising star Michalk Krizo, who earned 12th place in his Olympia debut back in 2022. This will be his first contest of 2023.
Meanwhile, Andrea Presti will make an appearance. He also participated at the 2022 Olympia show but was unable to place in the top 15. He took home gold at last year’s 2022 Big Evolution Pro show. This will also be Presti’s first competition of the season.
Emir Omeragic will also aim to earn his Olympia invite this Sunday. He was third at the 2023 Arnold Classic South America show but has shown exceptional balance and promise as a future contender.
Check Out Who Won Titles at the 2023 Empro Classic Pro:
2023 Empro Classic Pro Winners
Men’s Open: Coming Soon
Classic Physique: German Pastor
Figure: Jennifer Zienert
Bikini: Coming Soon
Women’s Physique: Romana Skotzen
Wellness: Leonida Ciobu
2023 Empro Classic Pro Results Breakdown
Men’s Open Bodybuilding
Coming Soon.
Classic Physique
Winner — German Pastor Cueto
Second Place — Antoine Loth
Third Place — David Martinez Campos
Fourth Place — Jhon Duque
Fifth Place — Francisco Navarro Hernandez
Figure
Winner — Jennifer Zienert
Second Place —
Third Place —
Fourth Place —
Fifth Place —
Sixth Place —
Seventh Place —
Eighth Place —
Ninth Place —
Tenth Place —
Bikini
Coming Soon
Women’s Physique
Winner — Romana Skotzen
Second Place —
Third Place —
Fourth Place —
Fifth Place —
Sixth Place —
Seventh Place —
Eighth Place —
Ninth Place —
Tenth Place —
Wellness
Winner — Leonida Ciobu
Second Place —
Third Place —
Fourth Place —
Fifth Place —
Sixth Place —
Seventh Place —
Eighth Place —
Ninth Place —
Tenth Place —
2023 Empro Classic Pro Scorecards
Coming Soon!
Fitness Volt congratulates the winners!
Published: 18 June, 2023 | 1:25 PM EDT
2023 Dallas Pro Results and Scorecards
The 2023 Dallas Pro Championships took place on June 17 in Dallas, TX. Competitors from the Bikini and Men’s Wheelchair categories battled on stage in hopes of earning their invites to the Mr. Olympia contest later this year.
Time is running out for competitors to guarantee their spot on the prestigious Olympia stage. Athletes have until October 9 to get the job done, but there are a number of bodybuilders already qualified for the big weekend. Unlike in seasons prior, the point system has been removed so anyone hoping to qualify will need to win a pro show.
This year’s 2023 Mr. Olympia event will head back to Orlando, Florida, inside the spacious Orange County Convention Center. Any Bikini or Men’s Wheelchair competitor to place in the top three at last year’s Olympia in 2022, has been automatically invited back for this year’s edition of the show.
In the Men’s Wheelchair division, Bradley Betts is definitely one to watch as he is the two-time defending champion of this event. He competed at 2022 Olympia and turned in an impressive performance where he earned tenth place. Tyler Brey will also be in attendance and hopes to win his first pro show. Brey was runner-up to Betts at last year’s show. Lastly, fans expect a solid showing from Jason Metcalf, who made his pro debut at the 2023 Toronto Pro Supershow with a third-place showing.
Find the 2023 Dallas Pro Winners Below:
Bikini: Jordan Fisher
Men’s Wheelchair: Tyler Brey
2023 Dallas Pro Results Breakdown
Bikini
Winner — Jordan Fisher
Second Place — Lexus Redmond
Third Place — Rachel M. Linares
Fourth Place — Elisabet Vang
Fifth Place — Tamekia Carter
Sixth Place — Brittany Gillespie
Seventh Place — Rachel Schatz
Eighth Place — Alina Bogacheva
Ninth Place — Lizzie Martinez
Tenth Place — Tianna Weymouth
Men’s Wheelchair
Winner — Tyler Brey
Second Place — Bradley Betts
Third Place — Jason Metcalf
Fourth Place — Chad R. McCrary
Fifth Place — Leonard Harmon
Sixth Place — Jack McCann
2023 Dallas Pro Scorecards
2023 Dallas Pro Bikini Scorecard
2023 Dallas Pro Wheelchair Scorecard
Fitness Volt congratulates the winners!
Published: 18 June, 2023 | 12:28 PM EDT
Martyn Ford Reveals Food & Supplements of 10,000 Calorie Diet for Bulking at 360-lb
British bodybuilder Martyn Ford transformed himself into one of the freakiest mass monsters in the world. Having started relatively frail for his size, he spent years working hard in the training room to achieve his present physique. In a recent interview with Escape Fitness, Ford revealed the food sources he likes to consume when on a diet and when he’s eating 10,000 calories to bulk up at 360 pounds.
Social media fitness influencer Martyn Ford grew up playing professional cricket before finding his passion for bodybuilding. He rose to prominence for his humongous physique with unreal muscle mass, size, and overall muscularity. Standing at 6 ft 8 inches, Ford’s extreme package amassed him a huge following of 4.5 million on Instagram and earned him the opportunity to get on the silver screen. He made headlines for his antagonistic role in his acting debut in the film Boyka: Undisputed (2016) alongside fellow Brit Scott Adkins.
Ford sparked a heated rivalry with internet sensation Sajad Gharibi, popularly known as the ‘Iranian Hulk’ over the last two years. The pair traded verbal jabs online and were scheduled to settle their differences in a boxing match in April 2022. During the build-up to the outing, Ford shoved Gharibi to the ground with ease after the latter failed his attempt in a face-off. Gharibi later opened up about his mental health challenges that stemmed from the fact he got disowned by his family due to the incident.
Given Gharibi’s admission to suicidal thoughts, the organizers pulled the plug on the bout and Ford added the discrepancy between Gharibi’s online image and real-life factored in as well. Nevertheless, Ford pulled off an incredible body transformation, losing nearly 60 pounds in preparations for the scrapped contest.
Martyn Ford continued to train boxing and left the fans stunned with an insanely jacked physique update following the cancelation. Despite calls from Gharibi to proceed with the match, Ford decided against it as he was concerned about his opponent’s mental health in case the outcome would not be in his favor.
‘The Nightmare’ began training in MMA in hopes of competing under the Polish MMA promotion KSW in May 2022. He showed off his giant physique in a workout update a month later. He was even eyeing a boxing fight with legendary strongman Hafthor Bjornsson but faced issues in making the showdown come to fruition.
Martyn Ford reveals food & supplements of 10,000 calorie diet for bulking at 360-lb
In a recent YouTube video, Martyn Ford revealed his preferred food sources to fit into his diet, which can go up to 10,000 calories to add muscle to his 360-pound frame.
“My appetite is ridiculous and I’m very carb-sensitive so like sweet potato, oats, rice. I could do three or four thousand calories in a meal easily if I am not careful,” said Ford.
“A typical not training for anything day would be oats and eggs for breakfast, rice cakes, cottage cheese, fruit, Greek yogurt snacks, nuts, snacks, and then sweet potato, salmon, steak, rice, potato chips but made myslef in the oven. Just generally that kind of food is where I’m staying at. About eight meals a day easily. When I’m growing I can easily go up to eight meals a day, I’ll wake up starving and eat twice in the night.”
“I’m still doing 4,500 calories dieting so it’s nice because it’s normal whereas when I’m bulking, if I want to put some size on, I’m up to eight, nine, 10,000 calories, which is hard work when it’s good food.”
Ford listed the staple supplements he likes to utilize in addition to whole food.
“The big ones that I’d always lean on to will be glutamines, creatines, aminos, if I’m bulking I’ll have a carb drink intra, post, and then isolate whey. But again, only after workout I would never replace food if I don’t need to with a protein shake. [Greens supplement] as well.”
Martyn Ford opened up on using steroids to achieve fitness goals in July 2022. While he believed there were benefits that can be derived from taking gear, he argued there was a major downside as well if one used substances from the black market and without proper research. Then, he teamed up with former UFC middleweight champion Michael Bisping for a brutal chest workout last September.
Ford showed off his monstrous package while crushing an intense training session last month.
It’s fascinating to get insight into the diet and supplementation of the man who boasts one of the craziest physiques in the world. His latest offering could benefit others who may be on a similar path to get some gains.
You can watch the full video below.
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Published: 18 June, 2023 | 12:11 PM EDT
Arnold Schwarzenegger Reveals Key to His Mostly Vegan Diet & Preferred Protein Sources
Legendary bodybuilder Arnold Schwarzenegger is arguably the most influential competitor in the history of the sport. The seven-time Mr. Olympia continues to lead a healthy lifestyle and uses his influence to promote the same. In a recent episode of Arnold’s Pump Club podcast, Schwarzenegger revealed the key to staying consistent with his mostly vegan diet and laid out his preferred protein sources.
Arnold Schwarzenegger moved on from professional competition decades ago but has not lost his passion for staying fit. He dominated the IFBB Pro League Men’s Open division with his stellar muscle mass, size, and symmetry in the 1970s. He set the record for the most Mr. Olympia victories at seven, which stood in place until fellow legend Lee Haney won eight Sandow trophies in 1991. During his prime, Schwarzenegger went head-to-head against the likes of three-time Mr. Olympia Sergio Oliva, Franco Columbu, and Lou Ferrigno.
Following a decorated bodybuilding career, Schwarzenegger explored his passion for acting and found success as the lead man for several cult classic films, such as Conan the Barbarian (1982), The Terminator (1984), and Predator (1987). He also launched the Arnold Sports Festival, regarded as the second most prestigious fitness showcase in the world next to Mr. Olympia.
Schwarzenegger / Instagram
Schwarzenegger regularly educates his fans on how to improve their personal fitness. Earlier this year, he offered a five-minute workout routine to ignite the body. The no-equipment workout consisted of four exercises that could be used as a warm-up or first thing in the morning to start your day. Then, he stressed the importance of getting enough sleep to boost weight loss efforts. He recommended sleeping for more than seven hours and about eight hours ideally.
The 75-year-old reflected on the evolution of physique over the years from when he was the “best built man” on the planet to now that he’s in his 70s last month. He admitted to struggling with the way his physique looks in old age and declared his plans to never retire.
Arnold Schwarzenegger revealed his Olympia-winning PED (performance-enhancing drug) protocol weeks ago. He listed Dianabol and testosterone as his go-to substances of choice that he utilized at the height of his powers. Further, he took issue with the rise of deaths in bodybuilding due to drug overdose and cautioned fitness enthusiasts against following the same.
Schwarzenegger gave fans a look into his secrets for training consistently three weeks ago. He encouraged his followers to focus on doing instead of thinking to avoid derailing progress in the training room and provided two intense circuit workouts.
Arnold Schwarzenegger reveals the key to his mostly vegan diet & preferred protein sources
In a recent Apple podcast, Arnold Schwarzenegger revealed he follows a mostly vegan diet and his protein sources of choice.
“Some people feel forced to eat animal proteins to support muscle and strength. But you actually have more flexibility than you’ve been led to believe. New research suggests that it doesn’t matter if you eat plant protein or animal protein. Both dieting styles can deliver similar body transformation results.”
“Animal proteins have more essential amino acids so if you eat more plants,” added Schwarzenegger. “You usually need to eat a little more protein to compensate.”
“To be clear, I’m not fully vegan. I just about eat 80% less meat than I used to. For protein, my staples are eggs, salmon, and chicken. But I have more and more veggie burgers with lentils and beans. My soups have chickpeas. I also use pea-powered protein.”
Schwarzenegger shared the key to his diet and laid out his daily eating regimen.
“The key to my diet is being pretty boring. In the morning, after my workout, I usually have oatmeal or greek yogurt with granola. For lunch, I always have a salad, sometimes with a plant-based burger or maybe salmon or chicken. Other times, it’s with a scramble or omelette. For dinner, I always have soup. I like to eat light for my last meal.
“Every so often I go crazy and have a schnitzel or a steak or a delicious hamburger. My friends can tell you that I grill a fantastic New York strip but my real key is being very routine so that when I eat a big meal it doesn’t set me back since I’m automatically eating well most of the time.”
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The US-based management team under Arnold Schwarzenegger has taken the reigns of the Arnold Classic UK and announced a relaunch of the competition for next March earlier this month.
Schwarzenegger took a trip down memory lane in his recent Netflix documentary, Arnold. He opened up about the beginning of his journey in Austria and reflected on his personal ‘Mecca of weightlifting’ where it all started for him.
His latest offering will help add clarity to the protein sources one needs to consume and might encourage others to follow in his footsteps.
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Published: 18 June, 2023 | 10:19 AM EDT
Chris Hemsworth Fulfills Dream of Training with Arnold Schwarzenegger: ‘Look At How Pumped You Are!’
Australian actor Chris Hemsworth boasts one of the best builds of any in the industry and never fails to get a workout in no matter how busy his schedule is. The Marvel superstar took to the sidelines for a brief hiatus but did not stop training. In a recent post made on Instagram, Hemsworth got to check an item off his bucket list after getting to train with legendary bodybuilder Arnold Schwarzenegger while in Brazil for a Netflix fan event.
Chris Hemsworth first gained attention for his work in the Australian television series Home and Away in 2004. After leaving the show in 2007, he made his way to Hollywood. He got the opportunity to feature in Star Trek (2009), which was a box-office hit.
In 2011, Hemsworth got tapped to play the role of the superhero Thor in a self-titled film in the Marvel Cinematic Universe. Although he presented an athletic build, he worked hard in the gym to pack on the pounds for the role. He received major praise for his portrayal of the burly superhero and went on to reprise the role in other projects, including The Avengers. His depiction of the ‘God of Thunder’ skyrocketed his star power and established his status as a global superstar.
Hemsworth amped up his training regimen to depict a Black Ops mercenary in the 2020 film Extraction. He took advantage of bodyweight workouts to get ripped for the role and level up his functional performance. In Jul. 2022, Hemsworth left the fans stunned with a behind-the-scenes photo from the sets of Thor: Love and Thunder, the fourth and latest installment of the Thor franchise. He showed off his gigantic arm muscle development and impressive bicep detail.
The 39-year-old issued a series of no-equipment workouts to promote the launch of his fitness lifestyle app called Centrfit last year. He offered a brutal 50-rep full-body training routine made up of five exercises last August. Then, he gave fans a look into his staple core workout that he used to keep his abs ripped. He followed up with an insane 200-rep workout challenge consisting of five full-body exercises that could be performed anywhere.
Arnold Schwarzenegger is widely considered to be one of the best Men’s Open competitors of all time. He dominated the bodybuilding stages in the 1970s, racking up seven Mr. Olympia titles against the likes of three-time champ Sergio Oliva, Frank Zane, and Franco Columbu. His starring role in the docudrama Pumping Iron (1977) elevated his star power and took the sport to new heights.
After moving on from competition, Schwarzenegger used the same work ethic to find success in acting. He quickly amassed a massive following based on his lead roles in cult classic films like The Terminator (1984), Commando (1985), and Total Recall (1990). Along with his work on the silver screen, he also launched a fitness showcase named the Arnold Classic in 1989. His impact transcended bodybuilding and made him a household name.
Chris Hemsworth fulfills the dream of training with Arnold Schwarzenegger
In a recent Instagram post, Chris Hemsworth shared that he got the chance to fulfill a lifelong dream by working out together with Arnold Schwarzenegger.
“Ya never know who you’ll bump into at the gym! What a dream to train with the one and only @schwarzenegger,” wrote Hemsworth.
Schwarzenegger praised Hemsworth’s pump, triceps, and shoulder muscle development as fans chimed in with their reactions.
“Look at how pumped you are. The delts. The triceps,” wrote Schwarzenegger.
“Well played flex, right arm. Well played,” wrote one.
“The two “T”’s: Terminator and Thor! It’s a powerful duo!” Commented a user.
“I grew up watching the man on the right and my son is growing up watching,” wrote a user.
“The Austrian Oak still looks massive against the Australian Cherry,” commented another.
“That chest is just unbelievable!” Weighed in one.
Earlier this year, Chris Hemsworth was in the wild of Kenya when he devised a quick improvised training session to ensure he stays active. Next, he showed off his lean build while crushing a brutal circuit workout routine targeting core last month.
Hemsworth proved his dedication by performing a challenging full-body workout to combat jet lag after a 12-hour flight two weeks ago.
His latest update of training together with Schwarzenegger will be a treat for the fans who follow both entertainers.
Published: 18 June, 2023 | 1:26 AM EDT
2023 Body BE 1 Classic Pro Results and Scorecards
The 2023 BODYBE1 Classic Pro took place on June 17 and saw a number of Fitness and Men’s Physique competitors vie for gold in Montgomery, Alabama. This show was a 2023 Mr. Olympia qualifying event.
Athletes have until October 9 to guarantee their spot on the Mr. Olympia stage. The multi-day bodybuilding weekend will kick off from Nov. 2-5 in Orlando Florida, inside the Orange County Convention Center.
Unlike previous seasons, there are fewer months to qualify, which also means there are fewer pro shows available for athletes to win. Whoever emerges victorious this weekend from the Men’s Physique category will get a shot at the reigning champ Erin Banks. Meanwhile, the Fitness athlete who earns gold this weekend will face off with Fitness Olympia Missy Truscott.
Mehdi Kabbadj enters this contest with considerable momentum, as he’s already guaranteed his Mr. Olympia invite on the back of his 2023 Toronto Pro Supershow victory. In his way is Drew Cullen, who has competed twice this year. He took runner-up at the Palmetto Classic Pro and third at the Mile High Pro. Additionally, Juan Manuel Gochez is determined to pick up a win. The best finish of his three shows this year was third at the 2023 DC Pro.
2023 BODYBE1 Classic Pro Winners
Men’s Physique: Victor Manuel Ramirez Chavez
Fitness: Tiffany Chandler
2023 BODYBE1 Classic Pro Results Breakdown
Men’s Physique
Winner — Victor Manuel Ramirez Chavez
Second Place — Rodrigue Chesnier
Third Place — Drew Cullen
Fourth Place — Juan Manuel Gochez
Fifth Place — Rhyan Clark
Sixth Place — Chris Barr
Seventh Place — Mehdi Kabbadj
Eighth Place — Anthony Gilkes
Ninth Place — Deke Walker
Tenth Place — Gary Cooper
Fitness
Winner — Tiffany Chandler
Second Place — Amber Steffen
Third Place — Savahannah Byczek
Fourth Place — Michelle Gales
Fifth Place — Rene Brosch
Sixth Place — Amanda Sink
Seventh Place — Kristin Pope
Eighth Place — Carolina Frausto
Ninth Place — Leila Hughel-Deeds
2023 Body BE 1 Pro Scorecards
2023 Body Be 1 Pro Mens Physique Scorecard
2023 Body Be 1 Pro Fitness Scorecard
Fitness Volt congratulates the winner!
Published: 17 June, 2023 | 10:47 PM EDT
2023 Korea AGP Pro Results and Scorecards
The 2023 Korea AGP Pro is one of five IFBB Pro League events taking place this weekend June 17. Competitors gathered in Gyeonggi State, Korea for a chance at a cash prize, bragging rights, and of course, a Mr. Olympia invitation for later this year.
This year’s Mr. Olympia show takes place over a month earlier than last year’s event. Therefore, competitors have less time to earn qualifications for the biggest contest on the calendar. Moreover, it’s even more difficult to earn a spot on the big stage because the point system has been removed. With that in mind, athletes must win a pro show to qualify.
In the last few years, the Men’s Physique category has grown immensely. A new champion emerged in the division as Erin Banks managed to win his first title at the 2022 Mr. Olympia. Whoever comes out on top this weekend, will have a shot at Banks later this year.
With a promising field of competitors, fans still highlighted a few frontrunners online. One of which was Joseph Lee who has already competed twice this year, having made the top three at the 2023 Wasatch Warrior Pro and second at the Los Angeles Grand Prix. Meanwhile, Jung Hyeon Jo is eager to make a statement this year after taking fifth at the 2022 Monsterzym Pro and seventh at the 2022 Korea Men’s Physique Pro. Lastly, Renyi Xie, who despite only competing once on the pro circuit, has shown great promise. He took second at the 2022 Japan Pro.
Check out the winner and full results below:
2023 Korea AGP Pro Men’s Physique Results
Winner — Joseph Lee
Second Place — Gantulga Altankhuyag
Third Place — Yoon Sung Lee
Fourth Place — Like Ye
Fifth Place — Burak Ozkul
Sixth Place — Shogo Sato
Seventh Place — Renyi Xie
Eighth Place — Xujing Yu
Ninth Place — Woo Young Seo
Tenth Place — Min Su Kim
2023 Korea AGP Pro Men’s Physique Scorecard
2023 Korea AGP Pro Men’s Physique Scorecard
Fitness Volt congratulates the winner!
Published: 17 June, 2023 | 10:22 PM EDT
Tristyn Lee Teases Bodybuilding Venture in 2024, Says He’s a Lifetime Natural Athlete
Fitness celebrity Tristyn Lee is eying a bodybuilding stage next year. In a recent Straight Outta the Lair Podcast with Flex Lewis, Lee teased a show in 2024, defended his status as a lifetime natural athlete, and underlined the benefits of his carnivore diet.
Lee is a 20-year-old fitness sensation who boasts an incredibly lean physique. His ability to stay shredded with minimal body fat year-round has made him one of the most talked about influencers over the past few years.
While building his name with social media platforms, Tristyn’s fame spread like wildfire. In addition to showcasing his statue-esque build, Lee offers fans engaging content, like his 17,000-calorie ‘carnivore Big Mac’ recipe. He also collaborates with other popular names in the community such as Bradley Martyn and Larry Wheels.
Lee maintains that he’s never used performance-enhancing drugs. As with any ‘natty or not’ topic, fans continue to debate whether he’s ever used steroids. However, Tristyn worries that even discussing the topic publicly could cause harm to his younger audiences.
Tristyn Lee Talks Competing in Bodybuilding, Mental Clarity from Carnivore Diet & Being Natural
Looking ahead, Tristyn Lee hopes to step on a bodybuilding stage in 2024.
“I want to just experiment on myself and see how far I can take things. In the coming year, I want to step on a stage, hopefully early next year. Depending or not on my coach Jared allows me to. Yes. This is the first time I’ve even talked about this.”
“We’ll see how it goes. This next year, I’m going into a massing phase with Jared. That’s definitely something that I need to check off my bucket list and just see how far I can push my body in that sense. It’s cool to have a date in mind.”
Lee says ‘commentary culture’ has taken over social media which influences young children to take measures they shouldn’t.
“On social media, there’s this commentary culture I like to call it where everybody is talking about another person. And there’s benefits to this obviously, you’re spreading the news, and you’re creating this dialogue that may be necessary to bring up certain topics. But there’s also this hyper-focus on what everyone else is doing and it propels young kids to do things that they shouldn’t be doing.
I’ve seen 15, 16, 17-year-old kids going into stuff that they shouldn’t even be going into just because they’re seeing it so frequently on social media and it’s like, ‘Oh well, everybody is doing it so I might as well.’ It’s just crazy to me that you haven’t even gone through any level of experience for yourself before jumping into something you don’t know anything about,” said Tristyn Lee.
You’re talking about PEDs I’m guessing right?” said Flex Lewis.
“Yeah,” replied Lee.
Before moving on, Flex Lewis outright asked Lee if he has ever used steroids.
“As you are a lifetime natural right? And that’s something you’re very proud of,” said Lewis.
“Right,” said Lee.
“I want to point out to the viewers. As you are truly an anomaly right now in a sport where if someone joins a gym for a week they’re already looking at doing PEDs. You don’t want to talk about this because there’s somewhat of a backlash that you feel will come from this. But what I said to you is I think it’s a very important conversation to have,” shared Lewis. “You’re still on that natural path of growth and what you’ve achieved is tremendous.”
Lee credits genetics and personal experiences to his physique.
“I haven’t put any of this stuff on social media the reason being this: my first and primary belief is that you will never look like anyone else. It doesn’t matter what you take, it doesn’t matter how you train. The science doesn’t matter with any of that, you have your own individual genetics. You will look how you look.”
“Even if it’s for better or for worse, you have to go through your own personal experiences, you have to put the work in, you have to train hard, you have to find out what your true potential is regardless of the route or the path that you go down.”
“It’s not about what the other person is doing, it’s about what you can do,” added Lee.
According to Tristyn, the mental clarity he’s received from his carnivore diet has been substantial.
“I started looking a little stringy and flat. As I started working with a coach, I’ve reimplemented some carbs and I feel great. The mental clarity on carnivore is like literally nothing I’ve ever experienced. I’m dialed 24/7. Whether or not that’s for better or for worse, a lot of people say, ‘Oh you’re in a survival state.’ Well, I’m thinking I’m surviving pretty well then. I feel pretty good.”
“So it worked for me. A lot of people low-carb diets are good for losing weight because you drop a lot of water weight because a lot of people can’t handle having carbohydrates because they’re so addictive but that’s not for everyone.”
The last time fans heard from Lee he revealed a go-to five-minute back workout. During the training session, Lee decided to perform his heaviest movement first. Given the detail of his back, Tristyn’s methods have a proven track record.
Tristyn Lee aspires to be more than a fitness influencer, but a mentor and an inspiration for emerging young athletes who seek his advice and follow in his footsteps.
You can watch the full video from the Straight Outta the Lair podcast below:
Published: 17 June, 2023 | 12:04 PM EDT
Jay Cutler Shares His ‘Ultimate Fasted Cardio’ Routine for ‘Fit for 50’ Challenge
Bodybuilding legend Jay Cutler has not lost his passion for working out despite moving on from professional competition years ago. Ahead of his 50th birthday, he’s taking on a challenge to level up his fitness. In a recent video posted on YouTube, Cutler shares the ‘ultimate cardio’ routine he’s following to get ready for the ‘Fit for 50’ challenge.
Jay Cutler first rose to prominence for his impressive physique as an IFBB Pro League Men’s Open competitor in the early 2000s. He displayed a stellar combination of freakish muscle mass, size, and detail. He went up against a plethora of top talent during his days of competing on stage, including fellow legend Ronnie Coleman, with whom he developed a fierce rivalry.
After falling short of the eight-time Mr. Olympia champion in four events, Cutler finally managed to dethrone Coleman and win his maiden Sandow trophy in 2006. He dropped the title to Dexter Jackson in 2008 after a successful title defense and reclaimed it the next year. He hung up his posing trunks with four Mr. Olympia and three Arnold Classic titles under his belt.
In Oct. 2022, Cutler declared his ambitions to transform his body as part of the ‘Fit for 50’ challenge for his 50th birthday. He gave fans a look into his preparations for the challenge with a monstrous physique update where he weighed in at 239.5 pounds earlier this year.
Cutler often educates his fanbase on a range of topics related to bodybuilding and fitness. He provided tips on building a complete chest and laid out three of his top movements for developing boulder shoulders last month. Then, he gave his take on adding size and staying lean by varying workout time. He promoted using morning workouts and fasted cardio to help cut down on stubborn body fat.
Jay Cutler left fans in awe of his huge physique with a massive update weeks ago. He went through a series of poses and identified a need to add muscle in his chest, shoulders, and legs. The 49-year-old offered a sleeve-busting arm workout designed for hypertrophy earlier this month. He utilized eight exercises targeting the biceps and triceps as he worked his way towards weighing 250 pounds in under two months.
Learn everything about Fasting here.
Jay Cutler shares his ‘ultimate cardio’ routine for the ‘Fit for 50’ challenge
In a recent YouTube video, Jay Cutler shared the ‘ultimate cardio’ training plan he’s utilizing to transform his physique for the ‘Fit for 50’ challenge.
He laid out the equipment he likes to use along with the workout duration and timing.
“Fit for 50 challenge is in place. What is the ultimate cardio that I’m following?” said Cutler. “Now, I’m doing a majority of different types of cardio so I do the step mill. I think that’s always my go to to get the heart rate up. I focus on bike, sit down bike mostly, doing the treadmill and the elliptical.
“I have all these things at home although I like to do some at the gym after training. If I’m not doing my fasted cardio first thing in the morning which is 20 minutes a day right now, I do 20 minutes after training.
“That cardio’s going to kick in that metabolism. It’s going to allow me to eat a little more and lean out. Fit for 50 full effect.”
Jay Cutler revealed his top three exercises for training abs earlier this week. He stressed the importance of using a high rep range of 15 to 20 reps and focused on conditioning the muscle group instead of building muscle on it. He followed up by crushing a brutal high-volume leg workout for optimizing the gains.
Cutler’s latest offering provides new ways for fitness fans to level up their cardio game. It will be interesting to see how the workouts help him achieve an enhanced physique by the time he’s 50 in two months.
You can watch the full video below.
RELATED: Jay Cutler Talks ‘Fit for 50’ Transformation Challenge: ‘Strictly Testosterone, No Tren’
Published: 17 June, 2023 | 10:21 AM EDT