Tag: nEWS
PNBA Arely Ayala’s “Breakfast of Champions” Prepping Her to Defend Natural Olympia Title
Natural Olympia Bikini Angels reigning champ Arely Ayala shares the breakfast prepping her to defend her title at 2022 Natural Olympia.
You may have heard the adage “breakfast is the most important meal of the day.” Doctors have been touting this for decades and for a good reason. A proper breakfast can fuel your body with the nutrition it needs to build the physique of a world-class bodybuilding champion. So what does a natural bodybuilding champion eat for breakfast? Professional Natural Bodybuilding Association (PNBA) athlete Arely Ayala gave insight into her 2022 natural bodybuilding “breakfast of champions.”
Arely Ayala is the reigning Natural Olympia Bikini Angels champion, and she aspires to defend her title and win the Bikini Divas (runner-up last year) at 2022 Natural Olympia. Ayala has had a fantastic run this year thus far:
Arely Ayala’s Current 2022 Titles
Arey Ayala’s First Meal of the Day
Arely Ayala says her protein-centric breakfast has significantly impacted her success this year. Ayala said:
“Within bodybuilding, nutrition
plays a fundamental role in achieving the objectives and many people
today may have a lot of discipline and do not miss their workouts, but
they fail to eat and eat a proper diet. So I want to share with you
some of my favorite foods that I use for breakfast, as a pre-workout
that is sweet and very satiating, without sugar, with or without
carbohydrates, depending on my needs at the time. Every day I have the
same breakfast in preparation for international competition: Waffles
and Pancakes Fitness. The star ingredients are egg whites and protein
powder. Other ingredients that I add as required are: oatmeal, rice
flour, cinnamon, splendao stevia, fruit, zero sugar honey, zero
nutella, peanut butter, Greek yogurt, spincah, chia, and so on.
Remember, in order to stick to your diet, you have to enjoy your food.”
Arely Ayala’s Breakfast Overview
Arely Ayala is proof that you can eat delicious food and build the physique of a natural bodybuilding champion. Of course, eating healthy foods is vital for your body to function optimally, build muscle, and burn the most fat possible. But the nutrition targets you hit play a much more significant role in the physique you build than the foods you eat.
For example, Arely Ayala’s breakfast is packed with protein, including egg whites, protein powder, peanut butter, Greek yogurt, chia, and Splenda Stevia. And protein is vital for building muscle and feeling satiated.
Ayala’s breakfast also contains the complex carbs of oatmeal and rice flour, which help fuel her workouts. Carbohydrates are essential for energy and muscle glycogen (fuel for your muscles).
Ayala also believes you must enjoy what you eat to stick to your diet. This is why Ayala’s meal includes honey and cinnamon to add flavor to her already tasty pancakes.
Overall, Arely Ayala’s breakfast is packed with everything you need to start your day on the right foot to build an elite physique and crush an intense workout. It’s protein-packed to build muscle, has carbs to fuel your workouts, and contains other healthy ingredients to support optimal health. Plus, it’s mouthwatering!
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Bodybuilder Nataliya Kuznetsova Shows Off Massive Biceps In Recent Physique Update
Bodybuilder Nataliya Kuznetsova has shown off her physique and even dabbled in powerlifting.
Nataliya Kuznetsova is a female bodybuilder that has gained a massive following over the years because of his ripped physique. Kuznetsova is an IFBB Professional bodybuilder but has not competed in years. She has also dabbled in powerlifting during her career. In a recent update, it is clear that she is still focused on building a massive physique.
Kuznetsova last competed in 2019 during the Romania Muscle Fest Pro. She put together an impressive routine but was defeated by Monia Gioiosa. There are many who felt Kuznetsova should have won the prize. Over they ears, she has built her strength to an elite level and this has helped her set many records in powerlifting.
According to her Instagram bio, Nataliya Kuznetsova currently holds world records in deadlifts, bench press, and arm lifting. This is not a surprise when looking at the physique she has been able to build.
“You Can, You Should, and if you are brave enough to start, you will ✊️”
Nataliya Kuznetsova was featured in Generation Iron’s film Biogorexia. The film explores the physical and psychological depths of Muscle Dysmorphia through the eyes of five subjects in the bodybuilding industry. Bigorexia uncovers the inner most details of how this widespread disorder changes every element of a person’s lifestyle and includes discussions with athletes, doctors, and scientists around the world.
Nataliya Kuznetsova’s Career
Nataliya Kuznetsove began bodybuilding back in 2007, where she won back-to-back titles at the Baykal Gran Prix. She eventually moved into powerlifting and built her strength to a championship level. Kuznetsova went back into bodybuilding in 2018, when she earned her Pro Card after winning the WOS Romania Muscle Fest Amateur.
One year later, she finished as the runner up ding the Romania Muscle Fest Pro in the Women’s Bodybuilding division. Nataliya Kuznetsova has reached one million followers on Instagram because of her impressive build and feats of strength.
Nataliya Kuznetsova has remained in championship shape but there is no public plan as of now to return to the stage. Regardless of her next move, Kuznetsova has proven to be a winner and has the capability to take on any challenge.
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Chris Bumstead Does Brutal Leg Workout, Explains Current Training Approach
Chris Bumstead thrashed his legs in recent brutal workout.
Reigning Classic Physique Olympia champion Chris Bumstead recently shared an intense leg day workout. The dominant champion is looking to pull out all stops as he prepares himself to defend his Olympia crown.
With so many tough challengers waiting in line to secure the title of Classic Physique Olympia champion, Chris Bumstead has his work cut out for him. He cannot afford to rest on his laurels and take his foot off the gas. If he wishes to repeat at the 2022 Olympia, Bumstead will have to turn over every stone to ensure the gap between himself and the rest of the division remains a chasm.
Training Approach
In order to achieve his goal of remaining champion Chris Bumstead is taking stock of his training regimen and looking to fine tune things as much as possible. In a recent post to social media Bumstead explained his approach to the game and how he conducts his training currently.
Some current training thoughts?
1. Find new ways to to change tempo and duration of movements, ideally to create more time under tension. I get super comfortable in movements and love being strong and explosive (which is great), BUT I can get carried away with that and start moving too fast. This can decrease TUT, cause accessory muscles to take over too much, and not put enough emphasis on the eccentric. Be more intentional with every rep.
2. Find new or forgotten exercises that push me out of my comfort zone, literally. Again getting too comfortable I tend to stick to certain exercises while neglecting others that my body feels to tight to get into. Obviously this makes my body adapt even more and decrease mobility further. I’ve been finding and doing exercises where my mobility holds me back before my strength does and over time slowly increasing the weight as my mobility increases as well.
Chris Bumstead also recently put himself through a pretty brutal leg day workout. No stranger to thrashing his wheels, the Classic Physique Olympia champion put himself through a number of intense exercises that left him completely wrecked after the session. The full leg day workout exercises are as follows.
Chris Bumstead Brutal Leg Day Workout
You can see the entirety of his leg day workout here.
What do you think of Chris Bumstead, his training methods, and his brutal leg day workout?
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News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Arnold Schwarzenegger Will Not Attend Arnold Sports Festival UK, Event Name To Be Changed Moving Forward
The Arnold Sports UK will now go by Experience With Sports Festival UK.
For the second consecutive year, Arnold Schwarzenegger will not attend the Arnold Sports Festival UK. The official announcement was made on social media, with some other news being shared as well. The event will change its name moving forward and officially go by “Experience with Sports Festival UK.”
Schwarzenegger missed the event last year due to medical issues. There was no reason shared this year but the event planners were under the impression that Schwarzenegger would be in attendance. The organization has vowed to reach out to those who have purchased passes ahead of time to meet and take photos with Schwarzenegger.
The Arnold Sports UK Instagram page made the announcement on Thursday night with a post.
“We regret to inform you, following the recent announcement from Brian Powers of the US Arnold Sports Festival, that Arnold Schwarzenegger will not be attending our Arnold Spots Festival UK (ASFUK) this weekend.
This comes with extreme disappointment as we have been working hard for the last two years to make Arnold proud of an event in his name. Last year we faced disappointment of his nonattendance due to medical reasons, but during our advance planning we had no reason to believe he would not be joining us this year.”
Event to Change Name In 2023
Along with the announcement of Arnold Schwarzenegger not being in attendance, the Arnold Sports Festival UK announced that it would be changing its name of the event heading into the 2023 competition.
“We also thank Arnold for the support he has given us over the last two years. Moving forward as a team we will be changing the name of this event to EXPERIENCE WITH SPORTS FESTIVAL UK.
We are looking forward to growing the Experience With Sports Festival UK, and we are eager to bring you on this journey with us. We plan to grow to become the most exciting fitness and health event in the world.”
This year’s event will feature a new winner as Nathan De Asha will not be competing. He was crowned champion in 2021. Andrew Jacked will enter the competition looking to build on his championship performance during the Texas Pro.
The Arnold Sports Festival UK will take place this weekend and will run as usual. The bodybuilding event will highlight the weekend and fans will still have a chance to see some elite talent compete on stage.
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Norwegian Man Hits PR Deadlift Of 330.7 Pounds On 80th Birthday
A Norwegian man identified as Magne set a new deadlift PR with a huge lift on his 80th birthday.
There are many examples shown each day that age is just a number. Now, another has come courtesy of a man identified as Magne, an 80-year-old man who recently hit a new PR in the gym. He completed a 150kg (330.7lb) deadlift on his 80th birthday.
The video was shared on Sats Norge’s official Instagram page. The Norwegian training group shared a video of Magne on his birthday and shared his inspiring story.
In the caption, it was explained that Magne has been working toward his goal of a 150kg deadlift. He has been working to build strength to take care of his wife, who is physically handicapped. Magne wants to build strength so his wife can continue to live with him.
“This is our raw member Magne who is 80 years old today! He has long worked towards the goal of lifting 150kg in deadlift on his 80th birthday, with love as a motivation.”
“His wife is physically handicapped, and Magne is there fore training to be strong enough to help her so that she can continue to live at home. Together with his PT Therese, he has made a plan to achieve the goal – and today, on his 80th birthday, he did it! We are so moved and inspired.”
Magne’s incredible deadlift adds to many other impressive lifts seen by older weightlifters. John LaFlamme comes to mind because of the strength he has been able to maintain. He has been seen squatting upwards of 430 pounds at 71 years old.
The story of Magne is inspirational because of the reason he is working out. He is working to take care of his wife and this is a great story involving the gym. It will be interesting to keep an eye on if Magne continues to improve his numbers and sets a new goal for his deadlifts.
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PNBA Jon Tsui Describes Training for Natural Olympia With a Shoulder Injury
Image via Instagram @pnbapro_jontsui
PNBA Jon Tsui makes training adjustments to nurse his shoulder injury in preparation for Natural Olympia.
You can still build an elite physique with a shoulder injury. You have to perform the correct movements and make modifications. Former Professional Natural Bodybuilding Natural Association (PNBA) Men’s Physique Natual Olympia champ Jon Tsui has been training for the biggest Natural Bodybuilding show, Natural Olympia. And he’s doing it while nursing a shoulder injury.
Jon Tsui was the 2020 Men’s Physique Natural Olympia champ, and he was the runner-up behind Men’s Physique legend William Long last year. He’s also a PNBA Hall of Fame Inductee. Moreover, Tsui also has a multi-media contract with Generation Iron, Iron Man Magazine, and the INBA PNBA.
After getting in touch with Tsui, he explained the adjustments he’s made to his training plan to protect his shoulder while still building an elite natural physique to be competitive for the 2022 Natural Olympia in Las Vegas, Nevada, November 10-13. Tsui stated:
“I’ve had to train more with machines and try to incorporate a neutral grip for some lifts… I try avoiding heavy overhead lifts altogether… But def listening to my body… And giving myself a break mentally if I can’t lift as heavy or a specific movement as I want.”
Tsui also said he’s betting on getting extensive care for his shoulder through chiropractic and sports massages. And Tsui said he’d be tightening his diet, including brown rice, red meat, and fish.
Training With a Shoulder Injury
Your shoulder is one of the most mobile joints in your body. Therefore, it’s easily injured. And since your shoulders play a massive role in compound pushing movements such as barbell military press and barbell bench press, it can put an enormous damper on building your chest and shoulders. But with the correct modifications and avoiding specific movements, you can work around a shoulder injury and prep your physique for an elite bodybuilding status.
Tsui’s switched his grip to a neutral grip and avoided overhead movements. A neutral grip–palms facing each other– will place less strain on your shoulders. And, of course, using heavy weight on compound overhead movements such as dumbbell shoulder press should be avoided with a shoulder injury. So instead, it’s best to use light weight–in a neutral grip–or avoid overhead pressing movements as Tsui has. And instead, opt for other shoulder exercises such as dumbbell lateral raises, front raises, rear delt raises, and external and internal rotations. And when doing chest presses–which target your shoulders as a secondary muscle–use a neutral grip.
Life Outside of Training for Jon Tsui
Although Jon Tsui’s been working extra hard to condition his physique for Natural Olympia with a shoulder injury, he’s admitted that there’s a chance he may not be able to compete. That’s because he and his girlfriend are expecting a baby that may be due around the show in November. But first, Jon Tsui will be judging the PNBA Team USA show in Vegas this upcoming weekend.
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Golden Era Bodybuilder Tom Platz Believes The Olympia And Arnold Classic Have Diminished Over The Years
Bodybuilding legend Tom Platz has seen bodybuilding change over the years.
Tom Platz is a legendary bodybuilder from the Golden Era who remains up to date with the happenings around the sport of bodybuilding. During a recent interview, Platz had some things to say about the current reputation and standing of the Olympia and Arnold Classic.
Platz began his career in the 70s and competed in many competitions. In 1978, he earned his Pro Card and won the r. Universe title. He was known for his overall passion and knowledge for fitness. Platz put together some intense workouts to build muscle and add size.
During his career, Platz took the Olympia stage eight times and faced some all-time greats. He went toe-to-toe with the likes of Arnold Schwarzenegger and Lee Haney. Since his time on stage, Platz believes that the biggest shows in bodybuilding have some their luster.
Tom Platz On Current State Of Olympia And Arnold Classic
In bodybuilding, all athletes train in hopes of qualifying for, and eventually winning, the Olympia. Because of this, Tom Platz believes the overall nature of bodybuilding has changed for the worst.
“I think that the Olympia has lost its identity, and that the Arnold Classic has lost its reputation. Mr. America is trying to bring that iconic competition back, and I think that’s the direction that bodybuilding should go.”
In today’s era, the Olympia is all about putting on enough size to compete in Men’s Open. There are mass monsters that take the stage and show off their impressive physiques built over the course of a year.
Tom Platz continued in the video to discuss that the Mr. America competition is great for bodybuilding because of what the judges look for.
“The issue is that Mr. America back then wasn’t just a bodybuilding competition. You had to have poise, good skin, good hair, and good language skills, and be a representation of American manhood, the perfect man, not just physically but mentally and spiritually.”
“Many people think bodybuilding is just winning the Olympia, but it’s not. It’s about so much more than just having a good body and showing off,” Tom Platz said.
Tom Platz believes that different competitions from back in the day will return and bodybuilding will take on a new meaning.
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2022 INBA PNBA Pro/Am Natural Universe Inside Look | Posing Routines & Awards
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An inside look at the 2022 Pro/Am Natural Universe competition.
The 2022 INBA PNBA Pro/Am Natural Universe show took place earlier this month on September 2-3, 2022 in Tampa, Florida. One of the more notable contests in the league’s schedule – the Natural Universe is part of the Road To Natural Olympia – an opportunity for pros to quality and compete in the 2022 Natural Olympia later this year. Generation Iron was on the ground during this epic weekend showcase – and has put together a recap video showcasing the physiques on stage and the champions who earned a trophy.
Denny Kakos started the first Natural Universe in 1990. The Natural Universe title is trademarked, and it’s one of the most prestigious natural bodybuilding titles the INBA PNBA offers. That has seen the faces of many great champions.
Notable Past Champions
Over 30 pro athletes competed this year across a wide variety of different countries. This is the first time a natural bodybuilding show of this prestige was held in Tampa, Florida. Next year, in September 2023, the Natural Universe will go abroad and be held in Bucharest, Romania.
2022 Natural Universe Bodybuilding Lineup
The 2022 Natural Universe was an epic battle across all divisions with powerful competitors fighting for the prize and Natural Olympia qualification. Here are the key athletes that faced off on stage.
Stacked Open Pro Bodybuilders
Joe Carabase
Thomas Cornell
Joseph Farese
Benjamin Hernandez
Christian Kellenberger
Uche Mbah
Ivan Puga
Mexico
Former Natural Universe champion
Philip Ricardo Jr.
Former Natural Universe champion
Mark Troiano
Impressive Pro Grand Masters 50+ Line up
Pro Classic Physique: Open
Benjamin Hernandez
Derek Joe
2021 Natural Olympia Pro Champion
Patricio Martinez
Josh Mazza
Pro Men’s Physique: Open
Pro Bikini Divas: Open
Arely Ayala
Mexico
2nd Place 2021 Natural Olympia Pro Bikini
Danielle Bouldin
Lissy Guerrero
Kayla Rowling
2x Natural Olympia Pro Bikini Champion
Lafaye Young
Stephani De Zorzi
Pro Women’s Bodybuilding: Open
Yvette Arthur
United Kingdom
2021 Natural Olympia Champion
Watch The 2022 Natural Universe Recap
With only two more months until the 2022 Natural Olympia – there are becoming fewer opportunities for athletes to qualify and compete against the best natural bodybuilders in the world. Check out the INBA PNBA schedule for Natural Olympia qualifying events.
You can also check out our recap sizzle video showcasing the passionate natural athletes both on stage and behind the scenes of this epic contest – along with a showcase of the winners who earned qualification and trophies. Check it out above!
Flex Lewis Reveals Massive Physique Update on Only TRT
Flex Lewis reveals new physique update while only using TRT.
Seven-time 212 Olympia champion James “Flex” Lewis recently shared a physique update showcasing his current form on only TRT. The long reigning champion recently sent shockwaves through the bodybuilding world after announcing his retirement.
Despite no longer competing in professional bodybuilding, Flex Lewis is still looking stage ready. With his retirement Flex Lewis has also decided to switch things up in regards to what he puts in his body. No longer is he utilizing the typical gear that most bodybuilders put into their bodies to aid recovery. Now Lewis is only taking testosterone replacement therapy (TRT).
Flex Lewis has chosen to do away with any kind of steroid use and only use TRT. This means a few things are likely to happen. Like Larry Wheels, Lewis will likely decrease in overall size and mass. This doesn’t mean his muscle will simply fade away, but it’s likely that he won’t be carrying near as much muscle as before. This may also lead to slight decreases in overall strength as well. But with that said, the benefits will far outweigh any perceived losses.
His retirement may have shocked the bodybuilding world, but when you think about the fact that so many bodybuilders have passing away at a young age, the decision appears sound. Flex Lewis would rather focus on his health and maintaining his physique in a healthier manner rather than risking any potential future damage to his body.
With that said, Flex Lewis is still looking pretty impressive in his recent physique update. In a lengthy post on social media, Lewis detailed a few things about his current status as well as his TRT regimen.
Update: September 21st 2022
Weight: 214lbs
Training: 3-4 times a week
No cardio – Weekend Hike
3x @megafitmeals – 1/2 home cooked meals
Health supplements @yamamotonutrition
TRT started Monday i have truly worked hard to get all my blood work all in line no fancy sponsors, or clinics to promote just a local Doctor that has been working with me since I retired.
I have Been working on my levels and certain health markers to come down, nothing crazy just things I wanted to see lower that only come with time, I am not gonna lie it has sucked but like eveyrhing it’s a mindset thing, the sacrifice has been on my testosterone and estrogen and that is why I now started a fixed and personalize protocol.
All transparency no BS this is my starting point and one I want to continue on with.
Anticipating the backlash, Flex Lewis already had a few words for the naysayers.
I know I’m gonna have some guys who are gonna say “BS” I ain’t claiming to be Mike Ohearn (mad props to Mike) I am saying that I’ve given my body a incredible break and but it’s time As I feel my body is not working optimally, and the numbers show it, but I do feel good not great, but now it’s time to aid my health not a enhance a look.
Flex Lewis also addressed the potential for a comeback. It appears that he’s given it thought and would return under certain conditions.
No competing anytime in the future before anyone in the comments asks for a come back! ?
I am healthy inside more than out with injuries as most know and documented. I mentioned in my last update July 23rd (see last post) I extended time off to make sure after 18yrs of competing I was all good and with a 4 month old and a 6yr old children I want to be on this earth longer.
It’s clear from this that we see the motivation for Flex Lewis to restrict his gear usage. With two young children he wishes to be around for as long as possible.
I wanted to keep everyone in the loop as promised. Believe me or not I don’t give to fucks. What have I got to gain in saying this more so get BS from it, BUT in honor of being true, honest and transparent for others to follow in doing this post. I keep covered up 98% of the time so I guess it’s me saying this is what is under it lol
Maybe I will start wearing more tanks now I am skinny Flex ?
Good news is more training footage to follow, along with podcasts (which I am truly enjoying) along with some new very exciting endeavors sprinkled in.
What do you think of Flex Lewis and his latest physique update?
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News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Big Ramy Shares Final Physique Update At 337.7 Pounds Before Olympia Diet Begins
Big Ramy is entering the final stage of his preparation for the 2022 Olympia.
Big Ramy is officially entering the final stages of his Olympia prep for the 2022 contest. The reigning two-time champion shared a final physique update before beginning his contest diet for the biggest show of the year.
Ramy looks massive in his most recent physique update at 337.7 pounds. He is viewed as the favorite to win his third consecutive Sandow Trophy because he is likely to enter the contest shredded at an insane size. Ramy missed a chance to guest pose at the 2022 Pittsburgh Pro but has clearly kept up with his preparation.
Entering the 2021 Olympia, Ramy did not begin his training until a couple months before the show. He did not bring his best package to the stage but was still able to put together a winning physique. That was not the case this year as Big Ramy began prep right away for the 2022 show.
Now, Ramy is entering his contest diet to take his physique to another level.
Big Ramy: “Let The Fun Begin”
On Thursday morning, Big Ramy shared a physique update and his current weight before entering a different stage of preparation.
“Last pictures before start of my contest diet. Weight 153.5kg/ 337.7lbs. Let the fun begin.”
Big Ramy has been active on social media recently sharing physique updates and keeping fans current on his weight. In the pictures, Ramy is seen hitting a double-bicep pose and giving shots of his back. Ramy’s delts and lats look insanely large in the pictures as he prepares to put the finishing touches on a shredded physique.
Recently, Ramy spoke on who he believes would be the top three at the Olympia if he was not involved. He highlighted Brandon Curry, William Bonac, and Hadi Choopan. Curry and Choopan finished second and third respectively in 2021. There are many who believe that Bonac should have won the 2022 Arnold Classic and will be a force come the Olympia.
The Men’s Open division is extremely deep, making for an exciting competition. Newcomers, such as Andrew Jacked, will be in the mix as well. Nick Walker and Hunter Labrada will be looking to build off top-five finishes in 2021.
Dennis James has promised that Ramy will be at his absolute best coming into the 2022 Olympia. Off two championships, he has to be the favorite to lift the trophy once again.
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