Tag: Bodybuilding
Blessing Awodibu Details 7,000-Calorie Diet, Talks Next Show & Life at 300-Lbs+
Blessing Awodibu’s strength is at an all-time high as he dials in preparations for his next outing. In a recent Muscular Development interview, Awodibu discussed an array of topics including his 7,000-calorie diet, bulking to 300 pounds, his competition plans, and his training strategy. In addition, he revealed his plans to compete at the 2023 Chicago Pro, Texas Pro, and Tampa Pro.
“I’m proud of my symmetry. I think I am pretty balanced. People get to talk about my legs when I’m off,” added Awodibu. “If I could buy leg muscles right now I’d fuc**ng buy it. I need more of everything.”
Men’s Bodybuilding star Awodibu is on a quest for redemption this year. He performed exceptionally well in 2022 under the guidance of his former coach, George Farah. Awodibu started off his season with a pair of victories at the Indy Pro and New York Pro. With momentum and a Mr. Olympia invitation, he pushed himself at the biggest event of the year.
The 2022 Mr. Olympia show was brimming with talent and new contenders such as Michal Krizo and Andrew Jacked emerged. Admittedly, Awodibu missed the mark and found himself outside of the top 15. Fans had hoped to see him perform in Ohio at the Arnold Classic, but he withdrew his name from the roster shortly after the list went public.
Blessing Awodibu / Instagram
Before starting his campaign for Olympia again, Awodibu shocked fans with the heaviest off-season physique update of his career. While he opted not to disclose his exact weight, it’s now evident that ‘The Boogieman’ was sporting a physique exceeding 300 pounds.
Blessing Awodibu Lays Out Contest Plans and 2023 Off-Season Strategy
Blessing Awodibu plans to make a splash in a few months by competing in three shows: the 2023 Chicago Pro, Texas Pro, and Tampa Pro. With that in mind, fans can expect to see him back on stage in less than two months from July 21-22 for the Chicago Pro.
“Those are not small shows [Chicago Pro, Tampa Pro, and Texas Pro],” said Awodibu. “I’m sure he’s [Hunter Labrada] has a chip on his shoulder. He’s got a lot to prove due to his Olympia. I’m sure he wasn’t happy with that as well. He’s got a lot to prove to the fans. I’m pumped to be able to stand next to him, especially in Tampa.”
These contests appear to be serving as popular destinations for Open talent this year. In 2022, Andrew won the Texas Pro. Jacked announced he would defend his title a few months ago. Hunter Labrada, who finished seventh at Mr. Olympia last December, has also decided to compete in Tampa and Texas.
According to Awodibu, this is the strongest he’s ever felt. He shared that he’s tipping the scale at over 300 pounds but feels healthy. In addition, he said he’s using fewer ‘super supplements’ than in past preps.
“We got up to about 301, honestly, that was rough man. I think a lot had to do with that because it was my very first time being that heavy you know. My joints hurt. My knee hurts. My performance sucked. Honestly. Lower back problems, this off-season, that’s not even a question. I feel fresh. It feels good. I’m not going to say I’m 100% I’m fuc**ng overweight, so you always going to get that but overall, my performance is good, it’s the strongest I’ve ever felt. I feel really healthy.”
“Exactly [I’m using less super supplements. This is one of the things… man, I’ve been so blessed, bro. I’m always grateful for all my mistakes and all my ups and downs because they make me better. YOu learn from these things. People don’t realize I’m still fresh in the game. This is my third year competing as a pro.”
Awodibu pointed to flatness as one of his biggest obstacles this year. As far as leg training is concerned, Awodibu said he’s eliminated heavy movements. He added that he’s training four times a week.
“I had a problem being flat on stage. Getting in shape is not a problem for me but holding that fullness, that roundness, and not being flat on stage, that is always my problem. Even when we won in Indy and New York, that was the flatter side of me.”
“I’m training three to four times a week. I’m two days on, two days off. One day on, one day off. So, those rest periods for me, they are absolutely key. When I’m in the gym everything is supersetting. Especially for my legs. We got away from all that heavy heavy heavy – that doesn’t work for me. I don’t have the body for it. I don’t have the knee.”
“I’ve brought my physique to another level. I mean, if you look at me now, the type of fullness and roundness I’m holding right now… I’ve never seen it before. It really excites me. I cannot wait to really showcase all this on stage.”
Awodibu Breaks Down 7,000-Calorie 2023 Off-Season Diet of 6 Meals
To maintain a physique of over 300 pounds, Awodibu is eating six meals a day with a 7,000-calorie intake.
“Right now we’re probably doing 6-7,000 calories. Meal one, we’ll start with 120 grams of oats, 100 grams of blueberry, and one banana. Two scoops of MuscleTech. Then we do three slices of Ezekiel bread laced with fuc*ing jam. Then, 200 grams of steak, two whole eggs, and egg whites.”
“Meal two, 350 grams of rice with 280 grams of salmon,” Awodibu added. “Post workout meal, another 400 grams of purple potato 280 grams of salmon, then after that, four would be 300 grams of rice, about 250 grams of steak. Then, I would have another 300 grams of rice, either chicken or I tend to switch it up sometimes shrimp. The last meal would be Greek yogurts, 300 grams, and two scoops of whey. Three slices of Ezekiel bread with peanut butter.”
While away from the stage, Awodibu has maintained a steady training schedule. His eccentric personality was on full display when he joined hands with fitness model Bakhar Nabieva for a quad-focused leg day workout.
With a lot to prove in 2023, Blessing Awodibu is attacking his progress from all angles to produce a more complete physique. Time will tell how he fares against other Men’s Open contenders at the 2023 Chicago Pro in late July.
You can watch the full video from Muscular Development below:
RELATED: Blessing Awodibu Escapes Serious Injury, Ready to Start The Growing Season
Published: 5 June, 2023 | 3:59 PM EDT
Flex Wheeler Reveals 1993 Cycle, Says ‘People Didn’t Take Large Amounts Back Then’
Flex Wheeler, a 1990s bodybuilding icon, still represents the sport with class today. In a recent The Menace Podcast with Dennis James, Wheeler laid out his 1993 steroid cycle and discussed whether or not he used diuretics and growth hormones throughout his career.
During a tenure lasting over 20 years, Wheeler traveled the world as a bodybuilder and showcased a remarkable physique with round muscle bellies and superb conditioning. He paved the way for future pros by sharing the stage with greats such as eight-time Mr. Olympia Ronnie Coleman, Chris Cormier, and Kevin Levrone. Before calling it a career, Wheeler won four Arnold Classic titles and placed in the top two at Mr. Olympia three times.
Wheeler would face adversity after his retirement, however. He struggled from a series of health scares and injuries, which often saw him stuck inside a hospital. In 2019, tragedy struck as a medical emergency resulted in the amputation of his leg. While Flex persevered following the surgery, the 57-year-old was candid about his deteriorating health recently.
Last year, Wheeler told Dennis James that his transplanted kidneys from 2003 were starting to show signs of failure. Despite the hardship, Wheeler has remained busy. He recently accepted an Arnold Classic Lifetime Achievement Award in March. Now he’s back to discuss one of his first-ever cycles with Dennis James and company.
Flex Wheeler Talks 1993 Cycle, Diuretics – Says He Didn’t Know He Was Taking “5:1 Anabolics vs Androgens”
As far as contest prep was concerned, Wheeler said he introduced two diuretics: Aldactone and Dyazide on the Wednesday before a respective event.
“Back then I did my same regimen, it was 100 milligrams a day of Dactone, including the 25 milligrams of Diazide that was in there. What is that, 150 milligrams. Just the last three days [before a show] from Wednesday.”
Wheeler said his 1993 cycle consisted of Deca, Winstrol IV and tablet, Anavar, and testosterone propionate.
“Charles never knew more than I did about diuretics and dieting. He never wrote a cycle. He never did any of that for me,” added Wheeler. I have it all written down. Even after I retired, I had these books that I use to always write my whole cycle down. Somebody threatened to break into my house and steal it.
1993, if I can remember correctly, 800 milligrams of deca a week, 600 milligrams of Winstrol, I think 100 milligrams a day of Winstrol tab,” Wheeler said. “I think it was something like 30 milligrams of Anavar. I think back then, my go-to was like testosterone propionate. That was pretty much it.”
“Me and him were like super close, he was super cool, he was always like, ‘Damn Flex, why you always running this candy?’ You’re not running androgens you’re only running anabolics. You’re like 5:1 with anabolics versus androgens. I didn’t understand. I didn’t know.”
Again, Wheeler mentioned he used Lasix and Aldactone but sometimes switched to Aldactazide to dry out his physique.
“What did I take, nothing. It’s just my body was fighting against me. Like I said, man, I won’t say the amounts of diuretics and Lasix I took in 1998 and 1999 but I still couldn’t achieve a good condition,” added Wheeler. “It wasn’t diuretics again. My body and kidneys were failing. I think I took, I can’t even remember the amount.
My go-to, and that was a big mistake back then even when the diet diuretics started changing, I always stayed to what I knew. I always took out Aldactone and then I switched over to Aldactazide. That was the go-to back then. I didn’t know. Remember, back then, diuretics ripped water from you. You would just take a little bit and be shredded.”
Even though Flex Wheeler thought he was taking an excessive amount of GH, he specified that it was less than what bodybuilders use today.
“GH, you know how much GH I was taking? I thought I was crazy, one IU every other day,” said Wheeler. “Listen, back then, people didn’t take large amounts and if they did, they didn’t tell us. I know one pro bodybuilder’s name, he had his own clothing line. That was the first I ever heard of somebody taking 10 IUs a day. If you don’t believe me, call up Paul Dillett.”
Wheeler Talks ‘Reward Meals’ Instead of Cheat Meals & Eating French Fries During Prep
Initially, Wheeler said his diet for bodybuilding in 1993 was mainly eating out at Sizzler or Firehouse. He added that he was able to eat French fries during prep until eventually, his body wouldn’t allow him to ‘get away with it.’
“I’ve talked about worse, right? Yeah 1993, I don’t think I cheated in ’93. You got to understand my diet. Even in 1993, my breakfast was eating at Firehouse, right? Then, my next five meals were eating at Sizzler. Maybe [cheeseburgers in 1997] I was used to eating French fries, so I ate French fries all the way up till I left for the Arnold Classic, French fries, and ketchup.
My point is, now we understand that we need a little more fat. The second thing is I was always in such good shape right, now, right, back then we called it cheating but no, it’s called reward food,” Flex Wheeler said.
“I figured if I could get away with it and it made me look better, then I really didn’t look at it bad. The truth is, the truth is, only until about 1998, I think my was my kidneys were really started failing and I didn’t know what was going on. I couldn’t get away with it anymore. And it wasn’t that, it was the diuretics.”
While battling on stage, many saw Wheeler winning Mr. Olympia as a foregone conclusion. Though, he never was able to match the sheer size of Ronnie Coleman. Since then, Wheeler has made it a point to warn competitors of today not to chase size unnecessarily.
Wheeler was a consummate professional. Despite his competitive nature, he was open to helping others and actually introduced Coleman to his long-time coach Chad Nicholls. To this day, Ronnie has said had it not been for Flex Wheeler, he never would have won his first Mr. Olympia competition.
Bodybuilding cycles have become a very popular subject in the fitness community as of late. Just a few weeks ago, Arnold Schwarzenegger sat down to discuss the two-compound steroid cycle that he used during his Mr. Olympia reign. While some found it surprising, Schwarzenegger shared that he only used deca (Nandrolone decanoate) and testosterone.
Wheeler’s insight surrounding steroids makes for some interesting conversations. Given his expertise, he continues to serve as a valuable resource for upcoming talent in the IFBB Pro League.
RELATED: Flex Wheeler Recaps 2023 Arnold Classic, Says Samson Dauda Exposed Everyone’s Weaknesses
Check out the full video from the Muscle and Fitness YouTube channel below:
Published: 5 June, 2023 | 11:32 AM EDT
Bodybuilder Andrew Jacked Teams Up With Vlad Suhoruchko For A Rigorous Arm Workout
Andrew Jacked recently partnered with rising Men’s Open division bodybuilder Vlad Suhoruchko for an intense arms workout as he prepares to defend his title at the 2023 Texas Pro.
Chinedu Andrew Obiekea, also known as Andrew Jacked, is a Nigerian professional bodybuilder who shot to fame in 2022 due to his muscular physique, perfect V-taper, and excellent proportions. After earning his IFBB Pro card with a dominant win at the 2022 Arnold Classic Amateur, Jacked secured a direct qualification to the 2022 Olympia with a dominating victory at the 2022 Texas Pro. He added another feather to his cap with the 2022 Arnold Classic UK win before Olympia.
Jacked surged into the top ten and secured an eighth-place finish in his maiden Olympia appearance. What made the performance more impressive was the fact that Jacked was on the verge of pulling out of the event due to an illness and still managed to produce a stellar performance.
He made a quick turnaround and competed at the 2023 Arnold Classic next, finishing third. Andrew will return to the stage at the 2023 Texas Pro in hopes of registering his second consecutive victory at the Olympia qualifier. In his recent physique updates, the 38-year-old looks primed to dominate the stage once again.
Jacked joined Ukrainian IFBB Pro bodybuilder Suhoruchko for an arms workout. Vlad earned his IFBB Pro card with a win at the 2019 Dennis James Classic. He has competed at several Pro shows since and achieved his first victory at the 2022 IFBB Yamamoto Pro Show. He is a hot prospect and is perceived as a future top contender in the IFBB Pro League.
Andrew Jacked and Vlad Suhoruchko go through an arm workout
Jacked visited Suhoruchko for the training session and followed the latter’s lead for this session. The duo trained arms together, and the video of this training session was posted on Suhoruchko’s YouTube channel. So let’s go over this training session and see how the big men fired up their massive arms.
Biceps
Machine Preacher Curl
Preacher curls are arguably the best biceps isolation exercise. Since the triceps are firmly pressed against the pad and the shoulder is neatly placed on the edge of the pad, none of these muscles can take over the movement. As a result, the biceps get optimal stimulation. Also, the setup eliminates the possibility of using momentum. (1)
Jacked and Suhoruchko started the training session with preacher curls on a selectorized machine. They performed the exercise unilaterally using slow and controlled movements to build the mind-muscle connection.
EZ Bar Curl
The bodybuilder duo next took to the EZ bar curl to work the biceps. The EZ bar has a zig-zagged shape that enables an angled grip. Unlike a straight barbell, the EZ bar can be a lot easier for the shoulders, wrists, and elbows as it promotes a more natural angle of grip and movement. (2)
Jacked and Suhoruchko cranked out a few sets of EZ Bar curls next to add more stimulus to the biceps brachii muscles and jumped into another machine exercise.
Machine Biceps Curl on Matrix Curl Machine
Seated biceps curls eliminate the role of stabilizing muscles, and the lifter can focus a great deal on the biceps alone. Additionally, various machines add to the benefits of this variation as well. Andrew and Vlad took to the seated biceps curls on the Matrix curls machine next.
This machine works the biceps from a stretched position. Additionally, the machine has a pad to press the triceps against so that the biceps are forced to do the work, similar to the preacher curls.
The training partners pushed through some solid sets of unilateral biceps curls on the machine before moving on to a free weight exercise next.
Dumbbell Zottman Curl
While most of us want big biceps and triceps, we often ignore the forearms. However, it is possible to train the biceps and forearms together. Enter Zottman curls. Although it is primarily a biceps exercise, it helps improve forearms and grip strength, and muscles. (3)
Jacked and Suhoruchko pushed through a few sets of the Zottman curls and wrapped up the biceps exercises.
Triceps
Incline Cable Triceps Pushdown
This is an effective isolation exercise to work all three triceps heads. Additionally, it is excellent for getting a deep stretch in the muscle to stimulate growth. However, it is essential to use moderate weights to avoid excessive stress on the elbow joint. (4)
The bodybuilder duo carefully did some sets of the exercise to work the triceps and took to the next lift.
Machine Overhead Triceps Extension
The overhead triceps extension is a hypertrophy-inducing exercise that activates all three triceps heads. Additionally, studies show overhead triceps extensions induce nearly 40% more muscle growth than triceps pushdowns. (5)
Andrew and Vlad pushed through some heavy sets of the movement on a plate-loaded machine and took to the next exercise.
Reverse-Grip Cable Triceps Pushdown
Cable triceps pushdowns are a great exercise to train the triceps in totality, irrespective of the grip and other factors. However, using the reverse grip helps emphasize more on the outer triceps head. The training partners cranked out a few sets of this exercise and followed on to the day’s final exercise.
Triceps Dip Machine
Triceps dip is one of the most effective compound exercises to build muscle and strength. Jacked and Suhoruchko performed the machine press variation of this exercise to wrap up the show. The dip press machine allows you to reduce as well as increase the resistance beyond your body weight. This helps people at all fitness levels to utilize this equipment to achieve their goals.
The duo annihilated a few sets of triceps machine dip presses and called it a day in the gym.
Overall, the workout included:
Biceps Exercises
Triceps Exercises
Jacked is one of the rising contenders in the Men’s Open division. Experts predict he can make a splash at the 2023 Olympia if he builds his legs up more. The Nigerian is doing the necessary work to achieve the desired results.
You can watch the full workout video here, courtesy of Vlad Suhoruchko’s YouTube channel:
References:
Preacher Curls for Biceps: The Good, the Bad and The Alternatives (Author – Taylor Stranaghan, BHK)
Four Benefits of Training With an EZ Curl Bar (Author – Olivier Poirier-Leroy, NASM-CPT)
Try The Zottman Curls To Grow Your Forearms And Build Stronger Arms (Author – Mike Dewar)
Incline Cable Triceps Extensions (Author – Dr. Malik)
Triceps Brachii Hypertrophy is Substantially Greater After Elbow Extensions Training Performed In The Overhead Versus Neutral Arm Position [Authors – Sumiaki Maeo, Yuhang Wu, Meng Huang, Hikaru Sakurai, Yuki Kusagawa, Takashi Sugiyama, Tadao Isaka (Affiliation – Faculty of Sport and Health Science, RItsumeikan University, Kusatsu, Japan), Hiroaki Kanehisa (Affiliation – National Institute of Fitness and Sports in Kanoya, Kanoya, Japan)]
Published: 5 June, 2023 | 9:11 AM EDT
The Ultimate Guide To Turkesterone: Results, Benefits, Side Effects, and Safety
Fitness enthusiasts constantly search for extraordinary ingredients that can take them to new heights. Turkesterone, with its claimed benefits, has caught the fancy of bodybuilders and researchers alike.
If you like staying on top of fitness industry trends, you must learn about Turkesterone. It is one of the newest supplements to make waves in the sports nutrition industry. However, not everyone is convinced of its benefits.
Some people consider Turkesterone the natural alternative to synthetic testosterone, whereas others consider it a fad. We’d go as far as to say that Turkesterone gained a cult following in a very short period because it sounds like testosterone.
Derek from the More Plates More Dates (YouTube channel) fame is credited for bringing Turkesterone to the mainstream. Plus, some of the most popular podcasters on the planet, Joe Rogan and Andrew Huberman touted Turkesterone’s muscle-building effects in one of their podcasts. Rogan’s and Huberman’s backing pushed Turkesterone’s popularity into the stratosphere.
It is believed that Turkesterone has similar effects on your hormones, such as other potent steroids like Deca and D-bal.
If you have been around the fitness scene for long enough, you would already know what happens to a supplement that claims quick, gear-like results and has celebrity backing. It sells like hotcakes. This is precisely what happened with Turkesterone.
In this article, we dive deep into Turskesterone and explore its benefits, side effects, effectiveness, and safety. We also compare it to a similar compound known as Ecdysterone and reveal the most popular Turkesterone supplement on the market. We have a lot to cover, so let’s get right into it.
What is Turkesterone?
To understand Turkesterone, we must first touch upon ecdysteroids. Ecdysteroids are steroid hormones that regulate molting and metamorphosis in insects. These occur naturally in some insects and plants. Ecdysteroids have anabolic (muscle-building) and adaptogenic (stress-busting) effects.
The star of this article, Turkesterone, is a concentrated ecdysteroid. Turkesterone is found in plants such as Ajuga turkestanica and Rhaponticum carthamoides. Although Turkesterone has been in use for a long time in traditional medicine, it has recently entered the mainstream, and its effects and results are being studied extensively.
Although this ecdysteroid’s name would make you think it originates from Turkey, that is not the case. Turkesterone is derived from Russian-Asian steppes. Furthermore, Turkesterone is present in foods like spinach, quinoa, and yams. However, the quantities are too small to make a difference.
The Turkesterone supplements on the market claim improved protein synthesis, increased muscle mass, enhanced recovery, a significant boost in endurance, and improved cardiovascular performance. To sum it up, Turkesterone is a fitness enthusiast’s dream supplement. Or is it?
A few studies concluded that ecdysteroids had performance-enhancing effects in birds and beetles [1][2]. However, the world’s leading evidence-based sports nutrition and supplementation journal, the International Society of Sports Nutrition (ISSN), discarded these claims and questioned the reliability of these studies.
Although Turkesterone has gained a cult following in a short period, more human trials are needed to establish its potential benefits, dosage guidelines, and long-term effects.
What Does Turkesterone Do?
Turkesterone manufacturers make hefty claims about its benefits. It is said to help build muscle mass, burn fat, and improve strength, stamina, endurance, recovery, energy levels, cognitive function, and overall well-being.
Turkesterone gained traction because of its claimed anabolic properties. An anabolic response usually refers to the gain of muscle protein, which helps you build muscle mass and strength. Turkesterone can help promote protein synthesis, which is crucial for muscle growth and repair.
How Does Turkesterone Work?
Turkesterone and testosterone have similar chemical structures. Turkesterone is synthesized by plants from cholesterol. Plus, cholesterol is the basis of steroid hormones found in humans.
Turkesterone is a type of phytoecdysteriod that does not bind to human steroid receptors or alter natural production; instead, it acts as an influencer to signal pathways like protein synthesis.
Hence, it is assumed that Turkersterone can be an effective replacement for anabolic steroids and wouldn’t produce side effects commonly related to gear use, such as male pattern baldness, acne, gyno, aggression, and high blood pressure.
Turkesterone Benefits
Given below are the claimed benefits of Turkesterone:
Helps Build Muscle Mass
This is the USP of this supplement. While more human trials are needed to establish its muscle-building claims, user reviews indicate that the ecdysteroid delivers on its promise. Plus, studies on animals have shown that Turkesterone might have anti-obesity and metabolic-boosting properties. [3]
Improves Recovery
Supplementing with Turkesterone aids muscle glycogen replenishment after a workout, helping kickstart your recovery process. Additionally, it enhances protein synthesis, which aids in building bigger and stronger muscles.
Boosts Exercise Performance
Turkesterone use in animals improves endurance and stamina, and power, which can boost your training performance and help you get the most out of your time. Additionally, ecdysteroids can improve your ATP replenishment, which helps shorten rest duration between sets and maintain a high training intensity for longer.
Delivers Adaptogenic (Stress-Fighting) Effects
This versatile supplement can help combat stress by supporting your mental and physical health by optimizing the stress and fatigue coping mechanism. Users report better mental clarity and reduced anxiety and brain fog while supplementing with Turkesterone.
Does Turkesterone Work?
This is the million-dollar question. If you are a fitness enthusiast, chances are you already have several supplements in your routine. You don’t want to add another until it is guaranteed to work.
Although many health and fitness social media celebrities are going gaga over Turkesterone, the thing is, there are no scientific studies to prove their effectiveness.
Furthermore, the studies that are used to boast about the effectiveness of Turkesterone are mainly on ecdysteroids, not on Turkesterone specifically. The main ingredient in these studies is ecdysterone [4]. It doesn’t end here; the ecdysteroid supplements tested in the study contained 6% of the dosage listed on the label. However, it still produced significant results.
A different study divided subjects into two groups. The first group was given placebos, and the other group used ecdysteroids. In the end, the placebo group gained 2.2 pounds more muscle than the guys taking ecdysteroids. [5]
Now, it doesn’t mean supplementing with Turkesterone has no benefits or can have negative health consequences. The Turkesterone selling companies currently lack scientific evidence to back their claims.
Turkesterone Side Effects and Safety
The reported side effects of supplementing with Turkesterone include nausea, upset stomach, lightheadedness, and other digestive issues. Notably, these side effects can be minimized by taking this supp after a meal.
Further, there are no science-backed recommended dosages for Turkesterone. If you choose to use this supp, you must stick to the dosage listed on the container. A general recommendation is to take a turkesterone supplement in dosages of 500 milligrams per day. Beginners should start with half this dose.
Problems With Turkesterone Supplements
Using Turkesterone supplements has the following limitations:
Lack of Understanding
Although many supplement companies make big claims about Turkesterone supplements, the truth is that we still lack clarity on how it breaks down and is utilized in the body. Until we have a step-by-step breakdown of how Turkestone works in our body, we cannot fine-tune it to make the most out of it.
Ecdysteroids Have a Short Life Span
Ecdysteroids such as Testosterone and Ecdysterone are eliminated rapidly from the body. Users must consume frequent big doses of these supplements to achieve noticeable results.
No Standardized Dose
Since Turkesterone lacks human trials, there is no consensus on the dosage of this supplement. At this point, each company has a different recommended dose for their products. A lack of a standardized dose can be dangerous, as overdosing on ecdysteroids can lead to toxicity.
Genetic Complexity
Ecdysteroids are generally compared to anabolic steroids. However, most steroids come with a recommended dosage. Furthermore, each individual reacts to gear uniquely because of their genetics. People on juice tweak the recommended dose to get the best bang for their buck. However, the ecdysteroids have no recommended dosage, and how they influence your genes is still poorly understood.
No Human Testing
There is very limited scientific research on Turkesterone. Plus, all these studies have been done on animals. There is no scientific evidence to prove the efficacy of Turkesterone in humans.
Best Turkesterone Supplement
Although Turkesterone lacks scientific backing, many users have been getting mind-blowing results from adding this supp to their fitness regimen. If you want to try this supplement, here is the best Turkesterone supplement on the market:
Gorilla Mind Turkesterone
Gorilla Mind Turkesterone was among the first turkesterone products on the market and had a first-mover advantage. Derek from MPMD is associated with Gorilla Mind.
This supp blends turkesterone with Hydroxypropyl-β-Cyclodextrin, making it more bioavailable than its peers. It contains 500mg of ajuga turkestanica extract, delivering a pure turkesterone content of 50mg per serving. Gorilla Mind Turkesterone comes with a money-back guarantee.
Who Should Buy Gorilla Mind Turkesterone?
Those who want turkesterone at the recommended dosage with enhanced bioavailability.
Folks that want a tried and tested turkesterone product.
Who Should Not Buy Gorilla Mind Turkesterone?
Vegans, as the capsules contain gelatin.
Folks on a shoestring budget.
SAVE NOW
Gorilla Mind Turkesterone Coupon
Gorilla Mind Turkesterone contains the most bioavailable form of turkesterone. The product comes with a 30-day no-questions-asked refund policy.
Turkesterone vs. Ecdysterone
Since most Turkesterone-selling companies use Ecdysterone studies to push their products, it would be unfair not to talk about this ecdysteroid.
Like its sibling, Ecdysterone is found naturally in some plants and insects. It is one of the most abundant and biologically active ecdysteroids found in nature. Ecdysterone is commonly found in plants such as spinach, quinoa, and various herbs. Ecdysterone supplements are also known as spinach extract, 20-hydroxy-ecdysterone, beta-ecdysterone, and alfa-ecdysone.
It can help build muscle mass, improve immune function, boost athletic performance, and enhance insulin sensitivity. Unlike Turkesterone, Ecdysterone has human trials proving its effectiveness in these fields. [6][7]
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Wrapping Up
Although turkesterone promises several benefits, including enhanced muscle mass gains, better recovery, and a boost in physical performance, more human trials are needed to back these claims. At the same time, there are no science-backed data to prove that taking Turkesterone is dangerous.
Researchers are still exploring Turkesterone’s potential and trying to shed light on its mechanisms of action and long-term effects. Will Turkesterone receive widespread acceptance after it receives scientific backing? We will have to wait to find out.
References
Sláma K, Koudela K, Tenora J, Mathová A. Insect hormones in vertebrates: anabolic effects of 20-hydroxyecdysone in Japanese quail. Experientia. 1996 Jul 15;52(7):702-6. doi: 10.1007/BF01925578. PMID: 8698114.
Sláma K, Kodkouá M. Insect hormones and bioanalogues: their effect on respiratory metabolism in Dermestes vulpinus L. (Coleoptera). Biol Bull. 1975 Apr;148(2):320-32. doi: 10.2307/1540550. PMID: 1156606.
Das N, Mishra SK, Bishayee A, Ali ES, Bishayee A. The phytochemical, biological, and medicinal attributes of phytoecdysteroids: An updated review. Acta Pharm Sin B. 2021 Jul;11(7):1740-1766. doi: 10.1016/j.apsb.2020.10.012. Epub 2020 Oct 16. PMID: 34386319; PMCID: PMC8343124.
Isenmann E, Ambrosio G, Joseph JF, Mazzarino M, de la Torre X, Zimmer P, Kazlauskas R, Goebel C, Botrè F, Diel P, Parr MK. Ecdysteroids as non-conventional anabolic agent: performance enhancement by ecdysterone supplementation in humans. Arch Toxicol. 2019 Jul;93(7):1807-1816. doi: 10.1007/s00204-019-02490-x. Epub 2019 May 23. PMID: 31123801.
Wilborn CD, Taylor LW, Campbell BI, Kerksick C, Rasmussen CJ, Greenwood M, Kreider RB. Effects of methoxyisoflavone, ecdysterone, and sulfo-polysaccharide supplementation on training adaptations in resistance-trained males. J Int Soc Sports Nutr. 2006 Dec 13;3(2):19-27. doi: 10.1186/1550-2783-3-2-19. PMID: 18500969; PMCID: PMC2129166.
Kizelsztein P, Govorko D, Komarnytsky S, Evans A, Wang Z, Cefalu WT, Raskin I. 20-Hydroxyecdysone decreases weight and hyperglycemia in a diet-induced obesity mice model. Am J Physiol Endocrinol Metab. 2009 Mar;296(3):E433-9. doi: 10.1152/ajpendo.90772.2008. Epub 2009 Jan 6. PMID: 19126784; PMCID: PMC2660145.
Parr MK, Botrè F, Naß A, Hengevoss J, Diel P, Wolber G. Ecdysteroids: A novel class of anabolic agents? Biol Sport. 2015 Jun;32(2):169-73. doi: 10.5604/20831862.1144420. Epub 2015 Mar 15. PMID: 26060342; PMCID: PMC4447764.
2023 Mid USA Pro Results and Scorecard
The 2023 Mid USA Pro is one of seven IFBB Pro League contests scheduled for this weekend. On Sunday, June 4, competitors from the Classic Physique division met in Albuquerque, New Mexico, to determine who would walk away with gold, a cash prize, and most importantly, an invitation to this year’s Mr. Olympia competition.
Following last year’s Olympia show, the top three finishers from the Classic Physique category were automatically guaranteed invites to this year’s edition of the contest. Time is running out to ensure a spot on the prestigious stage as athletes have until October 9 to earn their invites.
The 2023 Mr. Olympia event takes place November 2-5 in Orlando, Florida, inside the Orange County Convention Center. Whoever emerges with the crown this weekend will have a shot at the reigning four-time Classic Physique kingpin, Chris Bumstead later this year.
As for athletes to watch, Camilo Diaz stands out as he’s been consistent with fourth and fifth-place finishes at the 2023 Pittsburgh Pro and New York Pro, respectively. He appeared on the Olympia stage in 2022 but wasn’t able to place in the top 15.
Meanwhile, Damien Patrick is eager to pick up a win as well. He notched second and third-place performances at the 2023 Fitworld Pro and the Charlotte Pro. Lastly, 2023 New York Pro fifth-place contender Eric Abelon will be in attendance looking to do damage.
2023 Mid USA Pro Results
Classic Physique
Winner — Damien Patrick
Second Place — Jeremiah Willies
Third Place — Camilo Diaz
Fourth Place — Julian Castano
Fifth Place — Jordan Tripp-Arthur
Sixth Place — Eric Abelon
Seventh Place — Elijah Dixon
Eighth Place — Jimmy Tonkinson
Ninth Place — Stephen Thames
Tenth Place — Louiege Bascog
2023 Mid USA Pro Scorecard
Fitness Volt congratulates the winner!
Published: 4 June, 2023 | 11:55 PM EDT
2023 Toronto Pro Supershow Results (LIVE UPDATES)
This weekend is a feast for bodybuilding fans as seven events will light up the stage across the globe. But the one that stands out from the rest is the 2023 Toronto Pro Supershow, where 10 divisions will showcase their best physiques on June 4. The categories are as follows: Men’s Open, 212 Bodybuilding, Classic Physique, Men’s Physique, Men’s Wheelchair, Women’s Bodybuilding, Figure, Bikini, Women’s Physique, and Wellness. The Fitness division is the only pro division that will not be featured in this show.
Amateur winners who earn their pro cards on Saturday, June 3, will also have the opportunity to compete in this contest.
Last year, men’s open bodybuilder Mohamed Shaaban claimed victory in Toronto and secured his spot at the Olympia. However, he won’t be defending his title this year as he is absent from the Men’s Open lineup. That leaves the door open for some powerful contenders who are eager to claim gold and the coveted Olympia invite.
The winner of this weekend’s show will join the elite group of athletes who have qualified for the 2023 Mr. Olympia competition, which will take place in Orlando, Florida from Nov. 2-5. The clock is ticking for those who want to make it to the biggest show of the year, as they have until October 9 to earn their tickets.
As the highest-ranking Mr. Olympia finisher, Iain Valliere enters this contest as the favorite. However, Ross Flanigan recently scored gold at the 2023 Musclecontest California Pro, and he’s eager to go two-for-two this weekend.
In addition, fans expect Hassan Mostafa to contend for gold as he won back-to-back competitions in 2022 at the Orlando Pro and Puerto Rico Pro. While he didn’t make it to the Olympia stage for health reasons, the Egyptian native is aiming to make an appearance this year. Other notable entries include Joe Seeman, Slavoj Bednar, and Jangmin Lee.
2023 Toronto Pro Supershow Winners
Men’s Open: Coming Soon!
212 Bodybuilding: Coming Soon!
Classic Physique: Coming Soon!
Men’s Physique: Coming Soon!
Men’s Wheelchair: Coming Soon!
Women’s Bodybuilding: Julia Whitesel
Figure: Lola Montez
Bikini: Eil Fernandez
Women’s Physique: Emilija Martin
Wellness: Sandra Colorado Acal
2023 Toronto Pro Supershow Results Breakdown
Men’s Open
Coming Soon!
212 Bodybuilding
Coming Soon!
Classic Physique
Coming Soon!
Men’s Physique
Coming Soon!
Men’s Wheelchair
Coming Soon!
Women’s Bodybuilding
Winner — Julia Whitesel
Second Place — Teresa Ivancik
Third Place — Tananarive Huie
Fourth Place — Melina Perron
Figure
Winner — Lola Montez
Second Place — Manon Dutilly
Third Place — Jodi Boam
Fourth Place — Lauren Martin- Stow
Fifth Place — Dalila Algeria
Bikini
Winner — Eil Fernandez
Second Place — Adair Libbrecht
Third Place — Maxine Somov
Fourth Place — Brittany Gillespie
Fifth Place — Kateryna Kauffman
Women’s Physique
Winner — Emilija Martin
Second Place — Romana Skotzen
Third Place — Amandine Kolly
Fourth Place — Alyssa Coppolino
Fifth Place — Nathalee Thompson
Wellness
Winner — Sandra Colorado Acal
Second Place — Kristen Briadwell
Third Place — Emily Azzarello
Fourth Place — Anne-Marie Gobeill
Fifth Place — Lauren Barton
2023 Toronto Pro Supershow Scorecards
Coming Soon!
Fitness Volt congratulates the winners on their major victories!
Published: 4 June, 2023 | 5:05 PM EDT
Flex Lewis Reveals His Workout, Diet & Recovery Secrets
Legendary bodybuilder Flex Lewis dominated the IFBB Pro League Men’s 212 division with his insanely jacked arm muscle development. Although he moved on from professional competition years ago, he remains connected with the community as a respected figure. In a recent interview with Escaped Fitness, Lewis revealed the secrets to his workout plan, diet, and recovery process.
Flex Lewis grew up with a passion for sports playing rugby in his teenage years. He got inspired to start bodybuilding after coming across Golden Era bodybuilder Tom Platz and the iconic Arnold Schwarzenegger. He emerged as a budding prospect after taking home the top prize in his debut show at the 2003 Jr. Mr. Wales. After the division’s weight limit got increased by 10 pounds, Lewis secured his maiden 212 Mr. Olympia title in 2012. He proved to be a commanding victor as he racked up seven wins in a row. He decided to move on after a final win at the 2018 Mr. Olympia.
Following a decorated career, Lewis continued to train hard in the gym. He embarked on a mission to downsize his enormous build and live a healthier lifestyle. In Nov. 2022, he teamed up with rising Men’s Open sensation Andrew Jacked for a brutal quads workout. The experienced Welsh mentored Jacked again in an upper body training session a week later in prep for the 2022 Mr. Olympia.
Earlier this year, Flex left the fans stunned with an impressive physique update boasting his jacked frame. He laid out the new diet and training plan he utilized to pack on a few pounds after dropping down by around 60 pounds in body weight.
Flex Lewis / Instagram
Considering the impressive package Lewis maintained, there has been speculation about a potential comeback. While he appeared to be content on the sidelines, Lewis revealed he could return on stage if he was offered a seven-figure payday two months ago.
Flex Lewis provided fans with three of his best movements for muscle growth targeting triceps last month. Then, he joined forces with iconic Strongman Eddie Hall for a sleeve-busting arms workout.
Flex Lewis reveals training secrets
In a recent YouTube video, Flex Lewis shared the keys to his training philosophy. Having trained under coach Neil ‘Yoda’ Hill, Lewis utilized Hill’s Y3T training or Yoda-3 Training. He explained the ins and outs of the training plan.
“It’s Neill’s. It’s Y3T so you order three training,” said Lewis. “It’s basically three different weeks; week one, two, and three. Week one is heavy compound lower reps. Week two is kind of like a hybrid of the third week, rep ranges on the second week goes up a little bit higher. On the third week, it kinda answers number two, is high reps, drop sets, super sets so every single week you get a different stimulus and then you repeat it all over again. That’s something Neill was doing way before it became something and I was like Neill, why isn’t this got a name? I just made a name for it and called it three weeks here, your name’s Yoda, Y3T. He was like I like that. That was it.
“We’ve been doing it since I was 19 so it’s nothing that was created, this was something that was just put a name to.”
Being a high-volume athlete, Lewis shared the number of sets he likes to perform in training and the part he enjoys working out the most.
“I do between 20 and 24 sets per body part. Workouts are an hour to an hour and a half. I would train one body part per day. Arms would be combined or separated. My last training system was Sunday legs, Monday morning hamstrings, a couple hours later chest and back. I’d have two days off a week, Wednesday was one and then on Thursday I’d do shoulders, Friday arms, Saturday off.”
“My weakest one is chest. It’s the most stubborn body part I’ve suffered with my whole career and my favorite part to train.”
Lewis opens up on his current diet
Flex Lewis further gave fans a look into his current diet plans, consisting of low carbs and clean sources of nutrition.
“I get up in the morning around 4:30, do my cardio, I won’t eat my first meal until about nine and that first meal is eggs, bacon, and olive oil. I don’t have any carbs. If I have carbs, I feel by the time I get to the gym and I stack in on calls and trying to do things, I feel foggy like I’m mentally not there. I don’t get that way if I don’t eat carbs. Normally my second carb meal is around about 12 o’clock. I’ll eat that a couple hours later. I got a little over a cup with some steak and some asparagus.
“I then have three or fours hours later some salmon. I have a wide diverse of meats, different protein sources, and then before bed I have the same meal as what I woke up on. I try not to go to bed with carbs. I sleep a lot better, I’m 60 pounds lighter than I was so that helps too.”
“But the diet elements of it I eat very clean. The bacon is what it is but it’s very lean cut. I use fats in a lot of my meals like good fats. I’m a big believer in that too for brain function and with the weekends, I have whatever I want. Not all throughout the weekends. I still have structure, same breakfast, and still go to bed with the same meal.”
He recommended creatine as a non-negotiable supplement for any athlete.
“I think creatine has a big part in any athlete’s gym bag. They should be supplementing creatine. In my peak, I was probably taking about 10-15g a day predominantly around my workout.”
Flex Lewis talks recovery & announces body transformation challenge
Lewis declared his ambitions to level up his fitness for his upcoming 40th birthday.
“I’m going to be doing a ‘Fit for 40,’ not the theme I’m going to be calling it but I’m turning 40 in November so I want to be in the best shape I can be physically, mentally, and cardiovascularly than I’ve ever been. We start that in June and there’s going to be a periodic following of sorts documenting different things.
“A little bit of bodybuilding training, strongman training, and UFC guys, a couple of things mixed in and I think it’d be just a good journey to follow.”
He stressed the importance of recovery and offered some techniques he used to boost healing.
“Recovery was something that I really started putting more and more into for the Olympia preps. I got two torn shoulders, micro tears in different parts of the body. I was having Physical Therapy five times a week.
“Recovery for me, I was in excruciating pain. I couldn’t sleep at night. Then I started looking into different things. I invested into a bed one of these systematic beds. I also sleep to this day, I bought a pregnancy pillow, the big U, so I sleep in this pillow on my back.”
“Right now, I’ve got things like cold plunge in my house, a sauna that’s on the way.”
Flex Lewis retired at the top. He believes he could have become the first two-division champion in bodybuilding had he moved up to the Men’s Open class as a 212 Olympia king. He opened up on his steroid use and revealed how he still gets people trying to convince him to return last month. Then, he collaborated with reigning four-time Classic Physique Olympia winner Chris Bumstead for a challenging back workout.
Based on Lewis’ track record, his latest offering will certainly add clarity and value to fitness enthusiasts who want to improve their performance in the gym.
You can watch the full video below.
Published: 4 June, 2023 | 3:10 PM EDT
Lee Priest Wants ‘Olympia-Themed’ Superhero Showdown with Kai Greene: ‘Come Back for an Encore’
Australian bodybuilding veteran Lee Priest has an undying passion for fitness and working out that he has kept up even in his later years. Since stepping away from professional competition years ago, he has become a revered analyst in the game. In a recent episode of Iron Rage, Priest called for an Olympia-themed superhero showdown with Kai Greene at an upcoming bodybuilding show.
Lee Priest rose to prominence for his insane arm muscle development along with his impressive muscle definition and conditioning as an IFBB Pro League’s Men’s Open contender in the 90s and early 2000s. He dominated the regional circuit before making his way to internationally renowned shows like the Arnold Classic.
Priest secured a qualification to the Mr. Olympia contest in 1997 and place sixth in his first outing under the banner. While he didn’t lay claim to the Sandow trophy, he was one of the most consistent athletes with six Mr. Olympia appearances. He took to the sidelines after a final showing at the 2013 NABBA Mr. Universe, where he dominated the competition to score gold.
With the anticipated return of the 2023 Masters Olympia set for August, Priest expressed his interest in potentially competing at the show. However, he would not be able to do so due to the atrophy in his chest and compromised arms. Earlier this year, he revealed the difference would be significant if he leaned out to step one stage.
The 50-year-old laid out some crucial bicep-focused tips on the preacher curl to maximize pump three months ago. He explained the reasons for using different rep ranges, equipment, and grip variations while offering his take on developing the bicep peak.
Two months ago, Lee Priest criticized the eligibility criteria for the 2023 Masters Olympia. He took issue with the show allowing athletes above age 40 and suggested raising the bar to 50 along with the condition they did not compete for at least two to three years.
Lee Priest / Instagram
American bodybuilder Kai Greene is regarded as one of the best Men’s Open contenders of all time to have never won Mr. Olympia. He displayed an impeccable blend of freakish muscle mass, size, and definition. He separated himself from the pack with his memorable posing routines.
Greene came close to winning the Mr. Olympia contest multiple times but kept falling short of legendary bodybuilder Phil Heath. He developed a fierce rivalry with the seven-time champion who kept knocking him down to second place from 2012 to 2014. After taking three silvers, Greene did not return to the Mr. Olympia stage again and stepped away with three Arnold Classic titles under his belt.
Greene teamed up with budding Men’s Open competitor Blessing Awodibu for a grueling arm workout in Jul. 2022. The duo forged a strong partnership as they regrouped for another brutal shoulder workout six weeks out from the 2022 Mr. Olympia. The veteran helped solidify Blessing’s prep for the show with a final hamstring and back training session where he stressed the importance of building neurological awareness.
Three months ago, Greene reflected on his career competing as a natural athlete for over 15 years. He encouraged his followers to avoid steroids and revealed he consumes anywhere between 2,500 and 6,000 calories daily. Then, he showered praises on his former rival Heath, and left the door open for a comeback. He followed up by showing off his massive delts in a workout update two months ago.
Related: 5 Superhero Workout and Diet Programs: From Hulk to Ant-Man
Lee Priest wants an Olympia-theme superhero showdown with Kai Greene
In a recent YouTube video, Lee Priest called for an Olympia-theme showdown with Kai Greene where they’d portray superheroes and villains for an entertaining skit.
Priest donned the prosthetic arm worn by Bucky(the Winter Soldier) in the Marvel Cinematic Universe before suggesting the idea he plays a superhero against Greene’s villain.
“I’m getting ready, I can cover the bad arm [with the prosthetic arm]. I can come back for an encore,” said Priest. “We could do like a skit. Kai could be a villain. I could be Superman. It would be great. Kai could make a really good Venom character or something or Predator.
“I could do like the Bucky and then do something else but at the end the big Superman muscle suit.”
Dave Palumbo responded, “I’d like you to reenact the scene where Superman’s dead and then he comes back from the dead. I think that would be better if you could do that.”
“Can hit me on stage like a big bright light and then the cables raise me up off the stage. That would be amazing,” Priest said. “Then the music changes, the lightning flashes, and Kai comes out as the evil villain.
“They’re going to have a painted backdrop of Metropolis or something or just project Metropolis and then have scaffolding there because remember Kai did that routine once where he started climbing the scaffolding. He could be up on the scaffolding Venom hanging down.”
Lee Priest would like to incorporate the play into a bodybuilding show to entertain the fans.
Palumbo said, “I mean really you’re Superman. What about would you do Spider-Man or whatever? I would like to see actually I’d like to see Kai as octo. He gets in all those positions and yeah that would be Dr. Octavius versus Spider-Man. You could be Spider-Man.”
“Or the Punisher. The villains and the heroes together.”
“The whole show’s just going to be Lee and Kai. It’s Lee and Kai variety hour. It would be entertaining like Lee and Kai going to do three or four different skits throughout the show but they’re well-choreographed and all that sort of stuff. It would be entertaining. But then you could use some of the other bodybuilders too, just people on the stage that you’re working around like general public type thing.”
Palumbo: “It’d be nice to have an Olympia theme.”
“I think it would be good too because superheroes these days people associate whatever they are with the muscular characters in superheroes and that X-Men type things and stuff.”
Lee Priest detailed the difference in his diet and training routine from the time he was in his 20s to now that he’s his 50s last month. While a lot did not change, he modified his training due to injuries and believes burning body fat might have got more difficult.
Last week, Priest suggested doing a Golden Era seminar with bodybuilding legend Jay Cutler and facing the four-time Mr. Olympia in a guest-posing appearance after the conclusion of the 2023 Masters Olympia.
Priest’s idea of bringing Greene back to the stage in such an entertaining fashion would surely be a treat for the fans to enjoy. However, it remains to be seen whether it comes to fruition.
You can watch the full video below.
Published: 4 June, 2023 | 12:39 PM EDT
How To Lose 5 Pounds in a Month: 15 Healthy and Effective Tips To Lose The Flab
There is a big event coming up (it could be a much-deserved vacation at a beach resort, a wedding, or a photoshoot), and you want to shed a few pounds quickly to look dapper. Most of us find ourselves in such situations quite often, but let’s be honest, how many of us end up achieving our objective?
I can’t say about you, but I can do it ten out of ten times. No, I’m not bragging; okay, I’m bragging a little bit, but I digress. The point is that I don’t have a magic potion that helps me shed weight overnight. I follow a tried and tested approach that allows me to drop weight on demand.
In this article, I share everything you need to know to lose weight as quickly as possible while staying healthy. You’ll also learn about the science behind weight loss and what is possible on a long-term weight loss program. We’ve got a lot to cover, so let’s get started.
How Much Weight Should I Expect To Lose in a Month?
Many people never achieve their weight loss goals because of their unrealistic expectations. On the other hand, many folks do not know what to expect. If you join a gym with the vague goal of ‘losing weight,’ you will most likely be unsatisfied with your progress. Conversely, exercisers that aim to ‘lose 15 pounds in a month’ will crash and burn.
Your transformation objective should be SMART (specific, measurable, attainable, relevant, and time-bound). You should be able to throw concrete numbers at whosoever asks you about your transformation goals. For example, losing 5 pounds in a month ticks all the right boxes. It is specific, measurable, relevant, and time-bound. However, is it attainable? Let’s find out.
The Science of Weight Loss
To lose weight, you must be in a calorie deficit, meaning you must burn more calories in a day than you consume. Of course, there are other things that you must consider for a successful weight loss journey, for example, eating nutrient-dense whole foods and avoiding empty calories or eating refined calories, and adhering to a suitable macronutrient split. But maintaining a calorie deficit (calories in vs. calories out) is the most crucial factor when it comes to weight loss.
According to the Centers for Disease Control and Prevention (CDC), cutting your daily calorie intake by 500-1,000 kcal can help you shed 1-2 pounds weekly. On the flip side, adding 500-1,000 calories to your diet will result in a 1-2 pounds weekly gain.
As per the Journal of the American Medical Association (JAMA), a 3,500-calorie deficit results in a body fat loss of one pound. Sticking to these calorie increases and cutting limits will keep your physique transformation journey gradual, steady, and sustainable. [1][2]
Going by the CDC guidelines, your goal of losing 5 pounds in a month is attainable and safe. Furthermore, a month technically has 4.3 weeks (30 days). To lose 5 pounds in a month, you need to cut approximately 583 calories from your daily diet, which is absolutely doable.
Weight loss not only improves your physique aesthetics but also boosts energy levels, enhances self-confidence, and improves mental health and overall well-being.
How To Find How Many Calories To Cut From Your Diet To Lose 5 Pounds in a Month
Here is the step-by-step process of determining your calorie intake goal to lose 5 pounds in a month:
Find Your Daily Average Calorie Goal
There are two ways of doing this:
1. Use a TDEE Calculator
Total daily energy expenditure estimates how many calories your body burns daily by accounting for three major contributing factors: your basal metabolic rate (BMR), your activity level, and the thermic effect of food metabolism.
Don’t worry; you don’t have to buy a scientific calculator to determine your TDEE. Use our neat TDEE calculator to determine how many calories you need daily for optimal functioning.
2. Find Out Your Daily Average Calorie Intake For Five Days
The TDEE calculator requires your gender, age, weight, height, activity levels, and body fat percentage (optional) to calculate the calories you need in a day. However, many people do not find it reliable, as no calculator can account for your lifestyle.
Alternatively, you could go the manual route and do all the hard work yourself. For this step, you will need a calorie-tracking app, such as MyFitnessPal. You must log your daily food intake for five days in the app.
Ensure that you are logging meals for typical days. Avoid recording meals and snacks on days when you’re out partying.
Take an average of these five days; this will be your average daily caloric intake, which accounts for your lifestyle.
Cut Calories
After determining your average daily caloric intake, deduct 583 calories to enter a calorie deficit. Remember, this is a generic recommendation, and your exact calorie reduction will depend on your lifestyle. People dealing with medical issues should consult a healthcare provider before starting a transformation program.
Also, this calorie cut is optimal for folks that consume more than 2,000 calories daily. Individuals that eat fewer calories than 2,000 should opt for a smaller daily calorie deficit, as it will ensure a more stable fat loss progress and prevent excess muscle loss.
You can enter a deficit by cutting calories, exercising, or combining the two. We recommend adjusting your diet and starting an exercise regimen, as it will get you faster results.
Weight Loss Timelines
Once people learn about what is possible in a month, they want to know what they can achieve long-term by sticking to the 500-1,000 daily calorie deficit. This section answers just that. Here are the weight loss estimates and timelines for up to a year based on the CDC weight-loss guidelines:
Time
Expect Weight Loss Results
1 Day
0.14–0.28 pounds
1 Week
1–2 pounds
1 Month
4–8 pounds
3 Months
12–24 pounds
6 Months
24–48 pounds
12 Months
48–96 pounds
Factors That Determine If You Can Lose 5 Pounds in a Month
No two people will have the same weight loss results by following the same fitness regimen. For example, your training partner might lose the required 5 pounds in a month by cutting 583 calories from your diet, whereas you might only manage 4 pounds.
Multiple factors can influence your weight loss progress. You can tweak some of these factors but must make peace with the others. Here are the factors that affect your weight loss progress:
Experience Level
Your training and dieting experience will influence how much weight you can lose in a month. People that are just starting their fitness journey shouldn’t expect to lose 5 pounds in their first month. Your body needs some time to adjust to your diet routine before you can see the needle budge in the right direction.
Beginners hit the weight loss sweet spot within a couple of months of starting their transformation journey. However, once you get the knack of things and have successfully dropped 5 pounds in a month, you will have no problems replicating the results in the future.
Gender
Men usually shed body weight and fat faster than females. It is primarily because of the male sex hormone — testosterone. Low testosterone levels are also the reason women cannot gain the same amount of muscle mass as men.
Furthermore, the essential body fat storage in men is 2–5%, whereas it is 10–13% for the ladies. The essential body fat is required to maintain life and reproductive functions. That said, females can still attain a shredded physique quickly by following the correct training and diet regimen.
Metabolism
Metabolism is how your body changes food and drink into energy. The energy generated through metabolism powers essential body functions, such as breathing and digestion. Your body needs a minimum amount of calories to carry out these functions, known as the basic metabolic rate (BMR).
Your age, sex, muscle mass, and physical activity determine your BMR. Some people have a higher metabolic rate than others, which helps them burn more calories throughout the day. Regular exercise to build muscle mass can help boost your metabolic rate.
Age
The natural testosterone levels in men and women decline with age, which can slow down their weight loss progress. Your metabolic rate also declines with age, which further hampers your fat loss progress.
Furthermore, we tend to lose muscle mass with age. Greater muscle mass helps you burn more calories throughout the day, even when you are physically inactive. The dip in the metabolic rate will require you to work harder to achieve a calorie deficit.
Genetics
Your genetic makeup will determine how you react to your training regimen and how quickly you lose weight. Some people will lose weight faster than others simply because they are genetically blessed.
However, people who are not born with Greek god genetics do not need to hang their heads. Your genetics might slow down your weight loss progress, but it won’t stop you dead in your tracks.
Your unique genetics is also why you should always use a personalized diet and training regimen. Following a cookie-cutter training regimen or using your best friend’s fitness program will return suboptimal results and can lead to strength and muscle imbalances.
Training, Nutrition, and Recovery Program
These three are the holy trifecta for losing weight and building muscle mass. To achieve your dream physique, you must follow a customized diet, training, and recovery program. We recommend working with a personal trainer and a registered dietician to help design your transformation program.
A personal trainer can give you a workout regimen that fits your strengths and weaknesses. He can also build a solid physical foundation by teaching you the correct exercise form. A dietician will provide you with a suitable nutrition regimen that will help speed up your weight loss progress.
Remember, you don’t have to do everything on your own in a transformation program. Seeking a professional’s help can save you a lot of time, energy, and frustration. Hiring coaches might cost you some money upfront, but it will pay dividends in the long run.
Consistency
Consistency, dedication, and commitment are implacable in a transformation program. You must be consistent with your diet, training, and recovery routine to ensure you lose 5 pounds in a month. You might get through your first one-month fitness regimen without much friction, but if you want to continue your weight loss progress, you must adopt military-like discipline.
15 Tips To Lose 5 Pounds in a Month
Many people adopt fad diets, such as the boiled egg diet and the cabbage soup diet, for quick weight loss. These diets promise mind-boggling results in a short period. However, they have little to no scientific research backing them. Following these fad diets or other obnoxious weight loss methods can lead to chronic health conditions.
In this article, we go over 15 tips that will help you lose 5 pounds in a month safely and steadily. Plus, unlike in the case of extreme weight loss methods, the weight you lose by following these tips won’t return as quickly as it came off.
Without any further ado, here are the 15 tips that will help you lose 5 pounds in a month:
Fix Your Diet
If you are dealing with excess weight, chances are that your diet is out of place. A weight loss program must always begin with fixing your diet. You must enter a calorie deficit to kickstart your weight loss journey.
Determine your average daily calorie intake and deduct a suitable amount of calories to lose weight. You must cut 583 calories from your daily intake to lose 5 pounds in a month.
After arriving at a daily calorie intake goal, you must use a suitable macronutrient split to shed the excess weight and develop a chiseled physique. Plan and prep your meals in advance so you don’t find yourself scrolling through your favorite fast food restaurant’s menu while you are starving.
Eat Protein and Fiber Rich Foods
Following a high-protein and high-fiber diet can help you lose weight quickly. A high-protein diet will help you build muscle. Muscle mass is more metabolically active than fat, meaning it requires more calories to sustain itself. People with higher muscle mass have a higher BMR and burn more calories throughout the day.
Eating fiber-rich foods can speed up your weight loss progress as it will keep you feeling satiated for longer, a quality it shares with protein. Furthermore, it improves your gut health and slows down your digestion.
You must switch to a moderate-carb and low-fat diet on a weight loss program. However, eating carbs two to three hours before a training session will ensure you have enough energy to crush the workout.
Track Your Calories
Losing weight requires you to be in a calorie deficit. You must track your food intake to ensure you are maintaining a calorie shortfall. Using rough estimates isn’t going to cut it. Eating one extra bread slice can disrupt your weight loss progress if you are not careful.
Get in the habit of logging your meals in a calorie-tracking app to stay on top of your diet. Folks that eat the same meals daily can stop logging them after ensuring they are in a deficit by recording their meals for at least a week.
Try Fasting
Fasting is an excellent weight loss method. Beginners can use intermittent fasting to achieve their goal of losing 5 pounds in a month. Intermittent fasting involves cycling between voluntary fasting and non-fasting over a given period.
The 16/8 method is the most common intermittent fasting protocol. It requires you to fast for 16 hours in a day and meet your daily caloric needs within the remaining eight hours. You could also use more advanced IF methods such as OMAD (one meal a day) and ADF (alternate-day fasting).
Intermittent fasting focuses on eating within a particular period. It doesn’t restrict your food choices. Nonetheless, you should avoid junk food and get your calories through nutrient-dense whole foods while fasting to ensure optimal results.
Eat Nutrient-Dense Whole Foods
Consuming 2,000-2,500 calories is extremely easy if you consume a soda and a burger daily. However, it requires considerable effort when limiting yourself to whole foods.
Whole foods are packed with nutrients that will help you achieve your weight loss goals. Refined foods digest quickly and lead to more cravings. On the flip side, whole foods keep you feeling satiated for longer, which will keep you from snacking on junk food throughout the day.
Add Cardio To Your Weight Loss Routine
Although working out is not mandatory in a weight loss program, exercising can help speed up your progress by boosting your calorie expenditure and putting you in a deficit. Since one month is a short time, you should ideally do two daily cardio sessions for optimal results.
The first cardio workout will be a 30-45 minute low-intensity steady state (LISS) session on an empty stomach first thing in the morning. Perform a 15-20 minute high-intensity interval training (HIIT) cardio session after your weight training session in the evening.
Many people despise cardio as they find it boring. If you are one of these people, you could spice up your training program by incorporating different equipment into your training regimen. Furthermore, you could switch training intensity and intervals to spice things up.
Avoid Liquid Calories
Most people lose track of their calorie intake while consuming liquid calories in the form of carbonated soft drinks. These can also cause blood sugar spikes and crashes, leaving you feeling tired and drained. During your weight loss program, you must also limit energy drinks and fruit juices.
Instead, you should opt for metabolism-boosting beverages such as green tea. Remember, water is the only beverage you need. Drinking a couple of glasses of water whenever you crave an energy drink or a sugar-laden beverage will curb your urges.
Capitalize on HIIT Resistance Training
You shouldn’t limit your HIIT workouts to cardio sessions. HIIT resistance training workouts can help fast-track your weight loss progress by improving your metabolism. They can also improve your physique aesthetics by toning your muscles.
A HIIT strength training workout lasts 15-30 minutes, making it a perfect fit for people with a packed schedule. Since most HIIT resistance workouts require minimal equipment, you could do them in your garage gym.
Cut Out Cheat Meals
Although losing 5 pounds in a month is possible, safe, and sustainable, it won’t be a walk in the park. You must stick to your guns for 30 days to achieve the desired results.
Most people consume anywhere between 500-1,000 extra calories in a single cheat meal. Burning these excess calories can take up to an additional week. Since we are on a tight deadline, you must cut out cheat meals on this program. You will sacrifice four cheat meals, but the results will be worth it.
Focus on Your Recovery
Sleep seven to eight hours each night to give your body enough time to rest and recuperate. You build muscle mass and shed weight while sleeping. Sleeping four to six hours each night doesn’t allow your body appropriate time to work its magic.
Use self-myofascial release, cold plunges, and weekly massages to improve your recovery. Plus, do not hold back from taking a day off from training if you feel sore and tired. Learn to listen to your body.
Avoid Alcohol
Alcohol is a no-go if you want to lose 5 pounds in a month. It is a source of empty calories, makes you retain fluid, shuts down your digestive system, and disrupts your sleep, which can hamper your recovery.
Alcohol increases your appetite, which is why folks tend to overeat while sipping their favorite drink. It can also lead to dehydration and decrease your exercise performance. Just like fast food, you must cut out alcohol for 30 days to achieve your weight loss objective.
Hydrate
Drinking water throughout the day can help you avoid dehydration. Furthermore, it can improve your metabolism, regulate your appetite, boost your training performance, flush out toxins, and improve your digestion. Drink at least a gallon of water daily to ensure optimal body function and performance and lose 5 pounds quickly.
Follow an Active Lifestyle
A sedentary lifestyle is one of the biggest reasons behind weight gain. Staying active throughout the day improves your metabolic rate, helping you burn more calories. Become more active by being mindful of your choices. Take the stairs, bike to work, and use a standing desk for work.
Control Your Stress Levels
Your body release cortisol whenever you are under stress. Cortisol and adrenaline are the stress hormones that make you hold onto excess fat. Use relaxing activities like yoga, meditation, reading, or listening to calming music whenever you are stressed. Seek a medical professional’s help if you are dealing with chronic stress.
Find Your Support System
It is your friends and family’s fault if you cannot achieve your weight loss goal in the desired time. No, I am just kidding. But really, your near and dear ones, directly or indirectly, play a vital role in your transformation journey.
You must find a support system that helps and motivates you on your transformation journey. Surround yourself with people who are trying to lose weight and can understand what you are going through.
Keep yourself accountable by sharing your goals and progress with your friends, family, and coaches. It will keep you motivated and push you to achieve your objectives. It might also push others to join you, which is a win-win for everyone involved.
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Wrapping Up
Losing 5 pounds in a month might sound like a gargantuan ask for newbies. It might sound impossible and borderline offensive. However, you must not let this big goal stun you. All you need to do is take that first step.
Start by limiting your portion sizes or cutting out the soda from your lunch, and with this, you’ll have taken the first step toward losing 5 pounds. You don’t have to adhere to all the 15 steps mentioned in this article at once for a successful weight loss campaign.
Begin with making one small change and steadily incorporate other steps until the first pound comes off. After that, it is all about doubling down on your strengths, and you’ll achieve your goal before the 30 days are up. Now, go, get it, tiger!
Related:
References
Wishnofsky M. CALCULATION OF DIETS. JAMA. 1957;163(5):384–385. doi:10.1001/jama.1957.02970400056024
Centers for Disease Control and Prevention. (2021). Losing Weight. Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html
2023 Omaha Pro Results and Scorecard
The 2023 Omaha Pro is one of seven IFBB Pro League shows taking this weekend. Competitors gathered in Omaha, Nebraska from the Women’s Physique category in hopes of stamping their ticket to the sport’s most prestigious event of the year, Mr. Oylmpia.
Unlike the season last year, competitors have fewer months to qualify for the 2023 Mr. Olympia competition. This year’s Olympia will take place November 2-5 in Orlando, Florida. Outside of the Men’s Open division, athletes who earned a top three placement at the show in 2022 are automatically invited back to compete at this year’s contest.
The athlete who comes out on top in Omaha this weekend will have a shot at the reigning Women’s Physique Olympia queen Natalia Abraham Coelho, who continues to showcase dominance in the division after snagging titles at the 2023 Pittsburgh Pro and New York Pro. Fans highlighted a few frontrunners this weekend, like third-place 2023 Optimum Classic Pro finisher Ana Harias, and debutants Kim Drizen, and Maudienne Profas.
2023 Omaha Pro Results
Women’s Physique
Winner — Emily Schubert
Second Place — Amy McKown
Third Place — Ana Harias
Fourth Place — Autumn Swansen
Fifth Place — Kim Drizen
Sixth Place — Oksana Piari
Seventh Place — Maudienne Profas
Eighth Place — Stacey A. Lewis
Ninth Place — Veronica Laroche Askew
Tenth Place — Casey Stone
2023 Omaha Pro Scorecards
Fitness Volt congratulates the winner!
Published: 4 June, 2023 | 12:16 AM EDT