Tag: nEWS
Nick Walker and Brett Wilkin Join Forces For Insane Leg Day Training
Nick Walker and Brett Wilkin build up their wheels in a massive leg day training collaboration.
Standout bodybuilders Nick Walker and Brett Wilkin recently joined forces for some epic leg day training. Both bodybuilders pushed each other to the next level and brought out the best in each other as they thrashed their wheels.
Looking to bring something different to the Olympia, Nick Walker has been pushing himself hard throughout his training camp. With challenges like Big Ramy, Hadi Choopan, Brandon Curry, and Hunter Labrada ahead of him, Walker has been pulling out all the stops. He’s been training with the best of the best to get himself prepared for the show, including his rival Labrada. Walker’s thought process is that training along side his rivals will bring out the best in both of them and make for a better competition.
Epic Team Up
This time around Nick Walker is training with the talented Brett Wilkin who has yet to qualify for the Olympia but has all the potential to do so. Both men trained legs with an epic intensity.
The video ya been waiting for!!!! Me and @brett_wilkin smashing legs together!!!!
You can really tell that Nick Walker pushed himself to the absolute limit. His post social media show that his legs look completely swollen with blood from the amount of work he put into the leg day training. Suffice it to say he’s focused on bringing some serious wheels to the Olympia stage.
All blood no lines, pump was serious!!!!!!
Luckily today we rest lol
A Match Made in Leg Day Hell
Brett Wilkin wasn’t one to be outdone. He put in just as much work during the leg day training as Nick Walker and from the sounds of things really did a number on himself. Both men apparently pushed each other past their limits and then pushed a bit more. You can tell a whole lot of muscle gains will be produced from this collaboration.
Got after some legs with the mutant @nick_walker39. We went in on this challenging each other and I know neither of us are walking much today ?. Looking forward to some more crazy training sessions ahead ?
It’s this kind of camaraderie, this kind of collaborative training that will ensure that we see these athletes become the best versions of themselves. While beefing and talking trash can certainly generate interest and sell tickets, by pushing each other to the next level, it ensures that the fans get the best show possible.
Brett Wilkins may have a bit more to go before he’s sharing the Olympia stage with the likes of Nick Walker. But he’s showing that he has the grit, determination, and the work ethic to potentially step on the Olympia stage this year.
What do you think of Nick Walker and Brett Wilkins teaming up for leg day training?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
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.
Flex Wheeler Opened Up On Mental Health And Trauma During His Career: “I Was Very Dedicated To Trying To Take My Life”
Flex Wheeler reflected on many aspects of his bodybuilding career.
Bodybuilding legend Flex Wheeler built a reputation on stage as one of the most conditioned and well-rounded competitors of all-time. He continues to work as a coach and trainer while being active in the gym himself. In a recent interview, Wheeler opened up about his mental health during competition years and other aspects of his career.
Wheeler was aesthetically pleasing during his career. He was unable to attain the elusive Sandow Trophy but is a four-time Arnold Classic champion. During his career, Wheeler had some battles with the likes of Ronnie Coleman and Dorian Yates. Following his career, he has dealt with health issues.
In 2019, Wheeler dealt with blood clots and kidney failure that led to his right leg being partially amputated. Wheeler also battled Covid-19 toward the end of 2021. He has dealt with different issues involving his back and shoulder as well.
In a recent episode of Cutler Cast, hosted by four-time Olympia champion Jay Cutler, Flex Wheeler opened up about some different topics involving his career.
Flex Wheeler Opens Up About Trying To Take His Life
The sport of bodybuilding can be taxing to some when taking the training and supplements into account. Wheeler admitted that he entered the sport with little background and kept improving as he trained.
“I didn’t know anything about bodybuilding, dieting or diuretics, so I took one deca for the show and tried to be the best. I didn’t hit the 90 percentile right away, but I kept getting better,” Flex Wheeler said
“I just emulated other greats, like Phil Hill, who had massive legs and did the splits, and I thought I could do it too, so I taught myself the pose.”
Flex Wheeler dealt with trauma over the course of his career and this led to him attempting to take his own life.
“The first time I tried to kill myself, I was very dedicated to trying to take my life. I look at pictures of myself smiling and I wish I loved myself more. The last time I was in a hospital was just so horrible. My heart did something eight times in a row and I was told I had to keep breathing or else I’d be taken off with the medication.”
Flex Wheeler Discusses “Dark Thoughts”
Flex Wheeler continued the conversation by explaining his thoughts that kept him from sleeping regularly.
“I couldn’t go to sleep because I had dark thoughts about dying. I wondered when people who passed away realized they were not here anymore. I realized I’m not hearing, I don’t want that, so I decided to live as hard as I can and embrace life, the pain and everything else.”
Unfortunately, Flex Wheeler knows he is not the only one who has had these thoughts. He explains how bodybuilders have confidence but many have been abused as children.
“Bodybuilders are often loaded with confidence, but the truth is that a lot of them have been sexually abused and beaten up as children. I fought in martial arts but I couldn’t bring myself to hit someone because I was afraid I would break their nose or ribs.”
Flex Wheeler might have never won an Olympia but he is one of the best Arnold Classic competitors of all-time and built an incredible career. Wheeler continues to be an inspiration to, not just those in bodybuilding, but all who listen to his words.
[embedded content]
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Jerry Ward’s Wife Erin Merritt Details His Cause Of Death As A Pulmonary Embolism
Erin Merritt explained information revealed by medical examiners about Jerry Ward’s death.
Bodybuilder and IFBB pro judge Jerry Ward passed away in July. There have been new details shared about his death following information being received from the medical examiner’s office. Ward’s wife, Erin Merritt, shared the information via social media.
Ward began his bodybuilding career in 1994 the he earned his personal training certificate. He went onto work as a fitness model and dabbled in bodybuilding. Following his career, Ward began gaining attention as a commentator before working as a professional judge.
Jerry Ward became known for his outspoken natures, sharing his opinions on the sport of bodybuilding. While sharing the video, Merritt said that she was going it in “Jerry style.”
Erin Merritt: “I Finally Have Jerry’s Cause Of Death”
There was no cause of death revealed at the time but Merritt shared the information once she received it.
“The fact is the reason Jerry died is he died of a pulmonary embolism as a result of deep vein thrombosis. No, he did not have any surgeries. No, he was not on any long flights. No, he did not complain of any sort of calf or leg issue, there was nothing there. He was fine before he left on his trip on Tuesday,” Merritt said.
Merritt shared a video and wanted to give detail of Jerry Ward’s death because she believes that is what he would have wanted.
“I got a call from the medical examiner’s office yesterday and I finally have Jerry’s cause of death. And instead of everyone writing articles where everyone thinks they know how he died, and also, I’m not a doctor as an article also said, I want to give you some facts because that’s how Jerry liked to operate. Yes, he also had an opinion, but he liked to delve into facts.”
Erin Merritt Wanted To Avoid False Rumors Of Jerry Ward’s Death
Initially, the cause of death was a heart attack but there was no information shared. Because of how Ward was with his opinions and knowing his personality, Merritt wanted to be transparent and end potential rumors that could be false.
“He liked transparency. He wanted facts and he wanted people to know what happened whether he wanted to tell you or not. He always told you the truth and that’s the truth. So, I want to put this to rest.”
That was the only thing that kind of made sense or came to mind, but we now know it was PE. For those of you who know, they tend to be pretty deadly, and they hit like that, and you’re done. It brings me a little bit of comfort to know that he didn’t suffer.”
Erin Merritt confirms that Jerry Ward did collapse on the floor of his hotel room. He was found during a wellness check the morning after when he did not report for his normal duties for the show.
[embedded content]
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Dorian Yates Leads Fitness Star Mike Thurston Through Intense Bodybuilding Leg Workout
Dorian Yates pushed Mike Thurston to failure with his latest leg routine.
Dorian Yates became known for his massive back during his time on stage. His overall passion and motivation in the gym built a championship physique. Yates continues to work in the gym and lead some intense workouts. Fitness star Mike Thurston joined Yates for an insane leg workout.
Yates won the Olympia title six consecutive times from 1992-1997. He is now 60 years old and maintains a shredded physique in retirement. Thurston has built a huge following on social media eclipsing millions of followers. This is not the first time that the two have gotten together, hitting a chest and bicep workout previously.
Below, checkout the full details of the workout between Dorian Yates and Mike Thurston.
Dorian Yates and Mike Thurston Leg Workout
Deep Wall Squat
The warmup portion of the workout was a deep wall squat. This was to stretch out the muscles before taking on some heavy weight. To get the most out of the warmup, you should keep your legs close together.
“You can feel the bottom of the glutes stretching. You’re just going to sit there for two minute. Well, I tend to do the static stretching more after the workout these days. When the whole body loosens up, then I’ll do some mobility movements with you.”
Lying Bent Over Knee Oblique Twist/Leg Raise Twist
The next exercise was done by swinging hips side to side. Dorian Yates led Mike Thurston through this part of the workout and demonstrated it himself.
“It’s working around your lower back and your glutes, it’s warming that up. Now we’ll start with the first one now.”
Leg Extension Machine
Following two exercises that could be categorized as warmups or stretches, Yates and Thurston hit the major parts of the workout. It began with the leg extension machine. Yates suggested that you remain standing following sets on this machine.
“If you sit still, you delay the recovery because you’re just sitting there and letting all the waste sit in your legs. If you move around a little bit and breathe.”
Dorian Yates explained that he does 10 minutes of cardio per week. Also, during leg day, Yates focuses on performing strong reps rather than a high number. This is why he focuses on reps before hitting failure.
Lying Leg Press Machine
The lying leg press machine is up next. This is an exercise that hits hamstrings, quads, and glutes. There are certain instances where legs can be hit all at once and this is one of those workouts.
“You’re going to get more out of this as far as quad work. You’re going to feel this a lot more. We’re not going to need to warm up too much, one or two sets to warm up, and then all-in.”
Yates is an advocate of warming up before workouts but he believes there is such thing as “excessive warmups.”
Hack Squat Machine
The hack squat machine is one of the best to activate the quads. To get the best out of this machine, it is beneficial to work slowly on the way down before exploding up.
“Find your foot position, it’s going to be dependent on your leg length generally. We’re going close yeah. Toes are bent out like that. We’re going to go down deep here.”
Prone Leg Curl
The penultimate workout was prone leg curls. This is another workout to hit hamstrings. Dorian Yates explained to Mike Thurston that he does not have to go to failure in every exercise.
“The lesson to be learned there is: you don’t necessarily need to go to absolute failure beyond failure with every single body part.”
Barbell Stiff Leg Deadlift
To end the day, the duo hit barbell stiff leg deadlifts. The workout lasted close to an hour and both were exhausted at the end. Dorian Yates continues to be an influential name in bodybuilding and shared his wisdom with Mike Thurston during this workout. Now, others can take it on and see how taxing it can be.
[embedded content]
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
PNBA Angelica Bikini Pro 6-Year Natural Bodybuilding Transformation
Image via Instagram @angelic_the_storm
PNBA World Championships athlete Angelica shares a 6-year bikini natural bodybuilding transformation.
Many women avoid lifting weights and opt for cardio to transform their bodies. Still, countless women have had natural bodybuilding transformations where weightlifting was a key component of their transformation. Professional Natural Bodybuilding Association (PNBA) bikini pro Angelica is one of them.
Angelica recently shared her 6-year bikini natural bodybuilding transformation on Instagram. She stated (translated from Italian to English):
“The real change happens when
we accept our imperfection.
Only then, by recognizing it, can we begin to strengthen our weaknesses,
fortify them and thus make them armor.
That doesn’t mean eliminating them: more
it simply means protecting them.
And we protect them with our strength, whose real job is to support frailty.
An eternally incurable fragility, but which, if supported, does not break, it resists.
Like us, who no matter how fragile we are, by training, we learn not to give up.”
You can see her complete transformation below.
Angelica represented Italy at the World Championships. She competed in the INBA bikini division, receiving first place and earning a PNBA pro card.
World Championships
INBA PNBA World Championships took place in Florence, Italy, on June 25, 2022. It’s one of the major competitions and part of the Road to Natural Olympia series. Many INBA PNBA competitions have competitors from around the world, but the World Championships especially have many diverse athletes from different countries.
The World Championships is a show each athlete wants to place well in to put their country on the map for natural bodybuilding. And many prominent PNBA athletes competed at this event, including Kayla Rowling, Veronica Malloy, and Tommi Thompson.
Below is a full clip of Angelica performing at the World Championships.
Below is a GI-exclusive inside look from the World Championships.
[embedded content]
Natural Universe
Since the World Championships, the INBA PNBA also had another significant natural bodybuilding show, Natural Universe. Natural Universe took place in Tampa, FL, on September 2-3, 2022–the first prestigious natural bodybuilding show to be held here. Over 30 athletes competed this year, including past champions: Mike O’Hearn, Kiyoshi Moody, Philip Ricardo Jr., Michael Waddington, Rob Terry, and Ivan Puga. And each athlete had a chance to earn prize money, other prizes, PNBA Elite World Tour Points, and social media exposure.
Denny Kakos, INBA PNBA founder, started Natural Universe back in 1990. This was the same year he founded the PNBA. Ultimately, Kakos would love to see natural bodybuilding in the Olympics.
Next year, Natural Universe will be held in September in Bucharest, Romania. Until then, athletes are less than 12 weeks from the most significant natural bodybuilding show, Natural Olympia.
Natural Olympia takes place November 10-13 in Las Vegas, Nevada. John Hansen was the first athlete to win the Men’s Bodybuilding Natural Olympia title in 1998. Now, it’s Paul Krueger who reigns as the Natural Olympia champ.
Follow us on Instagram, Facebook, and Twitter for more natural bodybuilding news!
Larry Wheels Tests His Strength Only Using TRT and The Results Are Impressive
Larry Wheels tests his strength solely on TRT.
Popular strength athlete Larry Wheels has decided to see how strong he is while only utilizing TRT (Testosterone Replacement Therapy). Always looking to experiment with his strength gains, Larry is using the next 12 weeks to do research on his max lifts without the use of steroids or other gear.
It appears that Larry Wheels is looking to test his strength. That may not sound all that shocking for those in the know about the popular powerlifter. But it appears that this time is a little different than the norm.
After stating that he was off steroids currently, Larry Wheels has become dedicated to pushing himself in a different manner. Now Larry Wheels is only lifting with the aid of TRT. With TRT fueling his current lifts, the popular athlete is looking to test if there is a major discrepancy in his strength.
From the sounds of things, its playing out as many would expect.
TRT Strength
While Larry Wheels has held onto his immense strength, cultivating through years of intense training, there was a bit of a drop off in his lifting numbers. That suggests that Larry’s steroid use indeed helped him lift bigger numbers, but that much of the strength cultivated was through plain old hard work.
In a recent YouTube video Larry Wheels talked about his plan for the next 12 weeks. According to the strength athlete he’s conducting a bit of an experiment on himself. Larry has decided to get an idea what his training max is without the aid of steroids.
“Today, I’m going to be testing what my training max is for the next 12 weeks,” said Larry Wheels. “So, as I mentioned in my previous video, I’m on 175 milligrams of TRT (testosterone replacement therapy) per week and I want to see what I’m capable of prepping on this. That’s what we’re here to do today. I’ve already tested my deadlift, which is at 80 percent of my max. I did 660 [pounds] for three reps.
“I’m going to do the warmups and see how they feel. Work up to 75 or 80 percent. I’m assuming at this very moment — it is somewhere around 700ish, low 700s. So, I’ll be basing my 80 percent off of that. Then, I’ll be working with John Gaglione to build my training for the next 12 weeks. Really excited to see what I’m capable of on 175 a week on legit TRT doses.”
So according to Larry Wheels he’s been able to hold onto much of his strength in his deadlift. Putting up high 600s to low 700s pounds is nothing to scoff at. That shows that the strength athlete has held onto a considerable amount of his gains. But Larry didn’t just test out his deadlift. He also wanted to see where his squat and bench press numbers are at as well.
“The pump I got while I was full blast is night and day compared to the pump I get now [on TRT]. It’s hard to even call it a pump on TRT.”
Testing Strength on the Bench
“This is my third week back squatting. During the prep for the big deadlift I did, there was no squats. After that, that got cut short after the back injury — no squats. So today is not the best representation of where my squat could be on TRT. I’m sure maybe it’s 550 or 600 [pounds] for three to five reps.”
It appears that when the dust settled, the powerlifter is still holding onto quite a bit of strength with his 175 milligram TRT regimen. Larry Wheels registered a massive 595.1lbs on the squat. After several different massive weights registered, Larry Wheels maxed out at 494.1lbs on the bench press.
To see the full video of his training click here.
What do you think of Larry Wheels and his latest strength experiment?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
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.
Video: Liver King Takes Down Six Raw Eggs In One Minute
Liver King explains benefits of having raw eggs in your diet.
Liver King has become known for his shredded physique paired with wild diet plans. Brian Johnson lives his life using the nine ancestral traits and has been sharing those of different podcasts and on social media recently. In his latest video, he is seen eating an entire raw egg every 10 seconds for one minute.
Johnson has become a social media sensation since taking on the role as Liver King. He has millions of followers that watch his videos and listen to what he says about his way of life. At the same time, it is not an easy life to live. Johnson has shown off some insane workouts and explained that he does not do things like others, including basic hygiene and sleeping habits.
Apparently, it is not just raw meat that Liver King enjoys. On Instagram, he shared a video attacking raw eggs, shells and all, at a fast pace.
Liver King Eats Six Raw Eggs In One Minute
Liver King brings raw meat with him when he appears on different podcasts. He likes to introduce his diet to others so they can truly understand. This includes platters of liver, brains, bone marrow, and testicles. Here, he took on something different.
“Bet you didn’t think Liver King could devour a raw egg every 10 seconds, did you…
I don’t always put ’em down the hatch at record speed… unless there’s an opportunity to compete.”
Liver King explains that he has been eating raw eggs for years now. He believes they contain elements that are not harmful and will sustain life.
“The point is, I’ve been eating raw eggs for over a decade. It was never harmful to our early ancestors. Chances are it’s not harmful to you.
Fertilized raw eggs contain all the raw materials to sustain life (especially those required for mTOR, growth, and performance).”
Liver King has received plenty of criticism because of his lifestyle and physique. Many believe that he is on steroids and that his body could not be natural. This includes Joe Rogan, who is on record many times calling Liver King out for his ways. Johnson has said that he would like to go on his podcast to speak face-to-face.
There are plenty of examples of Liver King’s lifestyle and this is one to add to the list. Raw eggs are just another element of his diet plan over the course of the day.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Bodybuilder Hadi Choopan Shows Strength With Massive Smith Machine Squats For 15 Reps
Hadi Choopan is preparing to be one of the top bodybuilders during the 2022 Olympia.
Hadi Choopan is one of the top bodybuilders over the last several years and is looking to keep up that reputation in 2022. Aside from having a shredded physique that is balanced in many ways, Choopan possesses great strength and recently showed it off. He completed 15 reps of massive Smith Machine squats as prep for the Olympia continues.
The biggest show of the year is quickly approaching. Athletes have under 15 weeks until they step on stage and try to dethrone Big Ramy. This is a feat that many believes Choopan should have accomplished last year. Bodybuilding veterans believed that Choopan was in the best shape on stage during the competition. Nonetheless, Ramy won his second consecutive title.
Choopan also finished behind reigning Arnold Classic champion Brandon Curry. He earned the 2021 Olympia People’s Choice Award for his performance. The Men’s Open division continues to impress and is only getting deeper. Choopan is still expected to finish near the top and is making sure that all body parts are covered.
Hadi Choopan Showing Insane Strength In The Gym
Many bodybuilders share different workouts and exercises for fans to try. Choopan recently shared a feat of strength when he loaded up the Smith Machine with many 45-pound plates and completed 15 reps of squats.
“Put your foot on the brake gas, so press the gas with full power, it’s over ?”
Hadi Choopan was in the news earlier in the summer when former managers claimed that he was being injected with synthol. This was to make his muscles look bigger. The claim came from Hadi and Mahdi Parsafar, who were allegedly selling products without the consent of Choopan.
Despite the claims, Choopan remains an elite competitor and one athlete who could win the Olympia. Nick Walker went on the record saying that Choopan is a huge threat in the Men’s Open division. Walker finished fifth during the 2021 competition.
Hadi Choopan always brings great conditioning to the stage, which compliments his overall size. With just under four months remaining until the show, there is no doubt that Choopan will continue to add size and get in the best shape possible for the show.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
PNBA Athlete Marc Cheatham Says the 3 Crucial Steps for Fat Loss
PNBA bodybuilder Marc Cheatham names the 3 essential steps to drop body fat.
There’s a lot of information surrounding fat loss on the web, but losing body fat can be simplified and comes down to just a few key steps. Professional Natural Bodybuilding Association (PNBA) athlete Marc Cheatham voiced the 3 crucial steps to losing body fat.
Marc Cheatham is a natural bodybuilder with a lot of potentials. He entered the natural bodybuilding scene in 2021, winning his first pro show and competing at Natural Olympia. He also has a multi-media contract with Generation Iron, Iron Man Magazine, and the INBA PNBA. Cheatham said:
“If your goal is to lose body fat and transform your body then these 3 things are crucial for your success!
✅ 1) Figure out how much food you need to eat to lose body fat
-The food is the most important part to getting results and keeping them.
-You need to figure out how many calories your body needs to lose body fat. Figure out your BMR number!
-Then track everything you eat and don’t go over that number
✅ 2)Workout with intensity
– Make sure you are going hard during your workout.
– Don’t be sitting on your phone scrolling
– make sure you push yourself and use challenging weights
– Intensity of your workouts will play a big role on your body adapting and changing
✅ 3) Get quality rest
-Training everyday of the week is not going to lead to results
– The body needs time to rest and improve in between workouts
– If you workout with enough intensity and your food is dialed in you don’t need to train no more than 4 days a week”
You can see a clip of Cheatham explaining these 3 essential steps below.
3 Steps for Fat Loss
According to Marc Cheatham, you should follow these 3 steps for fat loss: track your food, use heavy weight, and rest.
Track Your Nutrition
Of course, to lose weight, you must consume fewer calories to get into a caloric deficit. And it’s only possible to know that you’re in a caloric deficit entirely by knowing your metabolic rate and how many calories you eat. Also, consuming the correct macronutrient ratio is essential as well. Finally, Cheatham noted that eating enough protein is critical for building muscle.
Workout Intensity
Nutrition is the most crucial aspect of fat loss, but that’s not to say your workouts aren’t necessary. Working out properly with the correct intensity is imperative to burn more calories during your workout and to put on the muscle you need to speed up your metabolism. Marc Cheatham says to use heavy weight no matter what reps you aim for.
Rest
Lastly, you need rest. Your muscles grow while you’re away from the gym, giving your body the rest it needs. Sleep is an essential component of proper rest. So make sure you’re getting enough sleep and quality sleep. Secondly, take days off from the gym.
Follow us on Instagram, Facebook, and Twitter for more natural bodybuilding news!
Michal Krizo Breaks Down All Six Meals During Full Day Of Eating
Michal Krizo follows the same routine with few changes here and there.
Michal Krizo is preparing to hit the bodybuilding world hard come October. He is crushing his prep while maintaining a steady diet plan. Recently, Krizo shared all six meals that he eats over the course of the day.
Krizo made the jump from the IFBB Elite Pro League to NPC in order to earn his Pro Card. He recently explained his competition plan that will be put into place come October. If all goes right, Krizo wants to earn his Pro Card at the Olympia Amateur and have a chance to qualify for the biggest show of the year at the EVLS Prague Pro. If this does not happen, there is one more show in Romania before the Nov. 20 deadline.
Since making the jump in leagues, Krizo has displayed a massive physique that many believe is the real deal. Bodybuilding legends Jay Cutler and Milos Sarcev have said on separate occasions that Krizo is the real deal. Aside from his training in the gym, Krizo has a strict diet plan.
Michal Krizo’s Full Day Of Eating
In a recent Q&A session on his YouTube page, Krizo was asked about his nutrition and went through his entire meal plan.
“These days, it’s six big means plus one meal as a post-workout protein shake that’s always 70 grams of protein powder,” Krizo said.
Meal 1
120 grams rice porridge
75 grams protein powder
Meal 2
10 whole eggs
50 grams ham
Meal 3
300 grams cod
120 grams rice porridge
30 grams protein powder
“I eat at 1pm and train at 3pm. I have the protein shake after the workout, which is 70 grams of protein powder. Then I have the next meal when I come home. It’s the same meal I had before I workout.”
[embedded content]
Meal 4
300 grams cod
120 grams rice porridge
30 grams protein powder
Meal 5
300 grams cod
120 grams buckwheat porridge
30 grams protein powder
Meal 6
Low-fat curd cheese
40 grams peanut butter
OR
Low-fat curd cheese
Flavored protein milk (35 grams protein, no sugar)
“I count macros. It’s about 100 grams of protein. 450-500 grams of carbs. When you asked me about my daily meals before, I didn’t mention the fruit that I eat here and there. A nectarine or a banana so it’s up to 500 grams of carbs and 60-70 grams of fat.”
Michal Krizo on Chest Meals and Fruit
An interesting topic that bodybuilders always discuss is cheat meals. Some believe in them while others stay away over the course of training. In Michal Krizo’s case, he only uses them when necessary.
“Yes. If it’s necessary. If my coach sends me to have one. If I’m too conditioned ahead of time and I should eat something then I go. So yes, it’s planned. Me personally, I don’t eat it. I don’t crave it. I only go when I’m ordered to go.”
As for fruit, Krizo is a big fan and likes to work it into the rotation when possible.
“I like all kinds of fruit. I eat a lot of fruits. I like everything. I mean, if I had to choose, it would definitely be a watermelon.”
Michal Krizo continues to be an up-and-coming star in bodybuilding. It will be interesting to see how he compares to the best of the best once he is able to earn his Pro Card, which will be sooner than later.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.