Tag: nEWS
Kiera Jaston Squats 500 Pounds During Recent Training Session With Larry Wheels
Kiera Jaston recently joined Larry Wheels for a training session.
Larry Wheels is known for massive lifts in the gym and has been on a tear recently. Wheels has been putting up many PR’s, including a 950-pound squat. In a recent gym session, Wheels was not the one putting up impressive numbers on the squat rack. Kiera Jaston joined Wheels to lift recently and completed a huge 500-pound squat.
Jaston burst onto the scene as the youngest IFBB pro in Europe. She is known for massive deadlifts but is continuing to put up big numbers in other areas as well. Jaston entered the session looking to complete this 500-pound squat and was able to get it done. This is 20% heavier than her previous best on the squat rack.
Larry Wheels uploaded a video to his YouTube page detailing the training session for each athlete. Wheels was focused on completing 10-15 reps with 310kg on his back.
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After a quick warmup, the duo began putting some serious weight on the bar. Kiera Jaston implements an interesting tactic when squatting. She holds the squatting position before rising back up. She does this up until 190kg.
“I spend more time in the hold, make sure I’m down there, pause squats, and sometimes you like the tempo and sometimes one and a half squats just really spending time down in the hold as much as possible. So hopefully on the day, it’s actually ingrained in my brain to actually stay down long enough. It’s definitely working. My squat depth has got a lot better so far,” Kiera Jaston said.
Wheels was quick to backup Jaston’s notion. It was also interesting to see that Jaston does not use knee wraps. This comes after both lifters were able to reach their goals for the session.
Jaston completed one rep of 500 pounds while Wheels completed a rep of 585 pounds. Wheels does use knee wraps. Jaston initiated the conversation about knee wraps during squatting and believes it helps her hold the squatting position and does not hinder progress.
“I tend to stop at the bottom and even when I get to my heavier squats, I ten to stop at the bottom. This is one of the reasons why I don’t use the wraps because I don’t feel like I get as much out of them as like you would.”
Kiera Jaston has burst onto the scene as a powerlifter while Larry Wheels has been testing the waters of other sports, including arm wrestling. There are different training methods and tendencies related to each and Wheels explained how he keeps them separate.
“Right now, I’m having fun with powerlifting style of training which I’ll shoot in my squat and bench training weekly. I’ll have two bodybuilding days for arms and for legs. But for arm wrestling, while my coaches were here, we were doing arm wrestling training four days a week and it was pretty brutal,” Larry Wheels said.
This was an entertaining training session with two elite powerlifters. Both Larry Wheels and Kiera Jaston will continue to put up big numbers and this means special things could be coming in 2022.
Regan Grimes Looks Incredible 12 Weeks Out From 2022 Arnold Classic
Regan Grimes gives update 12 weeks out from Arnold Classic.
12 weeks out from the 2022 Arnold Classic, Regan Grimes has dropped a new update. The Men’s Open Bodybuilder is showing some great developments ahead of the show, one that he could possibly win.
It appears that Regan Grimes has really turned a corner in his career. From ending up in 15th place at the Olympia, Grimes has been looking pretty impressive. He’s been winning shows and improving his physique and presence on stage. With his new coach Milos Sarcev helping him, Grimes has become a top contender in the Men’s Open division.
Regan Grimes is looking to take his game to the next level. Obtaining a new coach has really helped him build up his physique. Milos Sarcev has clearly made a major impact on his career. Grimes has always had the elements of a high level champion but was missing certain elements. Sarcev is helping to bring those elements to light.
Not only has Regan Grimes been training with Milos Sarcev, he’s also been training with legends like Jay Cutler and Iris Kyle. Training with such high level veterans has clearly given Grimes an edge.
12 Weeks Out
Now ahead of the 2022 Arnold Classic Regan Grimes has revealed a physique update. From what we can see in this latest post is that Grimes has a well balanced physique and all the goods needed to be a potential dark horse in the division.
DAY ONE – I am unofficially 12 weeks out from the 2022 Arnold Classic?? I did apply to compete at the 2022 Arnold Classic; hopefully when the list comes out on the 15th, I’m on it!! Here is the starting point 280+lbs this morning. This first photo was taken after the crazy leg workout today, I could barely pose but practice starts now! Every single day. ?? Swipe to see some clips from the workout!
It’s clear that Regan Grimes has all the tools necessary to take his game to the next level. From this latest update you can already see signs of improvement from his last show. With Milos Sarcev by his side Grimes is already showing some great developments from his physique to his presentation. Can he win at the 2022 Arnold Classic? We’ll have to wait and see, but his chances are definitely favorable.
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.
Natural Bodybuilder Gives 3 Tips to Stay on Track During the Holidays
Beccy Pateman discusses her top 3 tips to stay on track during the holidays.
With Christmas (2021) and New Year underway, many people plan to indulge in a little too much food and drinks (if you haven’t already!). Of course, partaking in mashed potatoes and gravy until your stomach screams are warranted during holiday festivities. However, we know if you’re reading this, your health and fitness goals are still important to you. So, to stroll into 2022 on the right foot, we’ve got some insight from Professional Natural Bodybuilding Association (PNBA) pro natural bodybuilder Beccy Pateman. In an Instagram (IG) post, she discussed her top 3 tips to stay on track during the holidays. On IG, she said:
“You are accountable for you! If I could give one tip to people, it wouldn’t be just some fancy exercise program or a specific nutrition regime. It’s to walk the talk and believe in yourself, because at the end of the day the dumbbell and diet don’t get you in shape. It’s your accountability to your word. You vs you always, remember that.”
Beccy Pateman believes planning, simple meal prepping, and remembering your goals are essential to staying fit during the holiday season.
You can see Pateman’s IG post below delving into her three tips to stay on track during the holidays.
https://www.instagram.com/p/CXs6RCOvmQv/?utm_source=ig_web_copy_link
INBA/PNBA Strives to Level Playing Field and Protect Competitors
The International Natural Bodybuilding Association (INBA)/PNBA aims to keep competition fair and athletes safe. This federation is the largest institution in natural bodybuilding. It’s not quite as popular as the IFBB (International Federation of BodyBuilding and Fitness), but it’s perpetually getting more eyeballs.
There have been tragic deaths headlining bodybuilding in recent years. Although the cause of death is speculative, many viewers and athletes blame drugs. There’s no proven thesis, so this is only a conjecture. However, natural bodybuilding leagues such as the INBA/PNBA work to keep their athletes safe by putting safety protocols into place, such as the World Anti-Doping Agency (WADA) – the highest-quality drug testing available for professional athletes.
Another premise of natural bodybuilding leagues is leveling the playing field. That’s because athletes are forbidden to dope. Any athlete caught engaging in drugs like steroids, or PEDs is publicly ridiculed through the Hall of Shame and stripped of any titles.
Online Coaching
Beccy Pateman is a PNBA professional Figure, Figure Classic, and Physique competitor in natural bodybuilding. She is also the co-owner of Unrivalled Physiques – an online coaching service. Pateman works to help other people overcome the same issues she struggled with. And she strives to help them avoid the mistakes she made along the way.
Pateman overcame many health and fitness challenges, including anorexia and being overweight. The knowledge she gained from mentors, experience, and being a PNBA competitor has given her the tools she needs to help others.
Generation Iron appreciates Beccy Pateman for providing her wonderful tips to stay on track during the holidays. If you follow her recommendations, you’ll have a stellar start to hit your 2022 New Year’s resolutions.
We also recommend checking out INBA/PNBA professional Lawrence Chambers’s top 4 restaurant recommendations to hit your calories and macros.
Eat, drink, and be jolly – in moderation, of course!
Follow us on Instagram, Facebook, and Twitter for more insight from INBA/PNBA athletes!
Mike O’Hearn Shares Tactics To Build Massive Quads
Mike O’Hearn recently shared some tips on building huge legs.
Mike O’Hearn is a legend in the fitness industry so when he gives out some advice, it is beneficial to listen. This is exactly what he did when he went to the gym and completely a massive leg workout recently. O’Hearn shared some tips on how to build bigger quads using his overall knowledge of different muscle groups.
O’Hearn took to his YouTube page to shared his workout tips on quads. He began practicing two-a-days and this is not something that is usually implemented. This is when someone trains twice a day — in the morning and later in the day. This does not always have to be different body parts. O’Hearn explained how he likes to perform compound movements and bigger lifts in the morning followed by secondaries later in the day.
While this might work best for him, O’Hearn says that each lifter will figure out what works best for them.
“You learn, do the roadmap and at the end of fit after you become somewhat of a master at it, no rules apply.”
Mike O’Hearn begins his leg day workout on the hack squat machine. This is one of the best when building big quads. This is because it can handle a lot of weight while not having to focus on stabilization as much. This is one of the machines that is beneficial but there are some that might not help much.
When finding machines to use, O’Hearn suggest finding ones that are not easy because of the counterbalance.
“Find awkward ones. There should always be pressure on you.”
When training quads, there are plenty of machines that can help. In the video, O’Hearn hops on the leg press machine. This one makes you turn and pull the knee out. This emphasizes the outer portion of the leg and the quad muscle. This was a new machine for O’Hearn to use and one that he liked immediately.
Mike O’Hearn also explained the importance of focusing on the negatives in order to get a good stretch and ensure that you are activating the muscle through a slow movement.
“There’s so much value in the negative you have to understand. If you pull the muscle down correctly in the negative it will activate that way out of the positive.”
The session finished with leg extensions. Throughout the workout, O’Hearn wanted to make sure that this is an advanced way of training. This is a way for experienced lifters to take it to the next level but also a base for beginners. Mike O’Hearn continues to have an impressive physique and has plenty of knowledge to share.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Robert Timms Details The Experience Of Training In Afghanistan
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During Robert Timms military tour – he discovered bodybuilding while training in Afghanistan gyms.
Robert Timms, also known as Mr. Classic Physique, is a standout Classic Physique competitor who showcases a lot of promise in the division. He also has had a rollercoaster past including a cancer diagnosis and some time spent in the military – including a tour abroad in Afghanistan. It’s actually during his tour in the middle east that Timms discovered his love of bodybuilding. In our latest GI Exclusive, Robert Timms explains his experience discovering bodybuilding and what it was like to train in Afghanistan.
For many of us here in the United States, Afghanistan seems like an entire different world. While some of those perceptions are likely based in stereotypes – there’s no denying it’s a country with a completely different culture. One, of course, with a very complicated history involving the US. Robert Timms was a soldier who was stationed in Afghanistan (many years ago before the complete pullout this past year). It’s in Afghanistan that he actually discovered his love of training in the gym and bodybuilding.
During our most recent video conversation, we asked Robert Timms what it was like to train in Afghanistan while touring in the military in comparison to his training life now in the United States. Timms explains how there were two gyms on base. There was the NATO gym and then the “prison gym” as he calls it.
“The prison gym was the gym that was like the old school – like it was rough. It was a rough gym,” Robert Timms states in his interview. He goes on to say that he was 175 pounds upon arriving at the base in Afghanistan.
Through his training in the prison gym – he started developing a love of the process and picked up a lot of basics and tips from his fellow soldiers. But he quickly realized that the way they trained wasn’t enough for what he was seeking. Robert Timms describes himself as a man who likes to deeply understand the very fabric on how things work. This included his body while training.
So after a small rough patch of training where he was plateauing – he decided to stop following along his fellow soldiers and start doing his own thing. While it wasn’t perfect and didn’t lead to a sculpted physique that could win shows – Timms ended up gaining 60 pounds. Bringing his weight to 235 pounds. His body instantly responded to his new actions in the gym as he broke off to explore training on his own terms.
It’s through that isolation on base that Robert Timms was able to, essentially, change his life. He found a new passion that ended up driving his entire life upon returning to the United States. He’s now a pro Classic Physique bodybuilder – and one that is still actively working to become an Olympia champion.
You can watch Robert Timms’ full comments on his experience discovering bodybuilding and training in Afghanistan by watching our latest GI Exclusive interview segment above!
WATCH: Tyson Fury Shows Some Intense Training With His Father
Tyson Fury does not take his training regimens lightly.
Tyson Fury has turned into one of the best boxers in the world. The current WBC Heavyweight Champion is coming off an 11th round knockout of Deontay Wilder in their trilogy fight and is training for his next bout. Fury has recently shown off some intense training methods with his father, John Fury, assisting.
Fury is seen laying on the floor while his father slamming a medicine ball off his midsection. The boxer is intense throughout the workout and flips on both sides so he could be hit in his obliques as well.
“when you hit that Friday feeling,& someone trying to put a dampener on it. @gypsyjohnfury #spartans#undefeated #champ @wbcboxing ?”
Tyson Fury had been hoping to face Oleksandr Usyk next but has been ordered to defend his title against Dillan Whyte. There have been recent talks that Whyte might not be the next opponent. This means Andy Ruiz Jr. or Joseph Parker could step in. There is nothing set in stone just yet but the current champ has been training to stay ready.
The current exercise seen is a way to strengthen core muscles by pounding them constantly. This makes the athlete flex and strain their core in order to absorb the hit. This is a popular workout used by boxers to maintain the necessary core strength. Some other methods include taking punches to the core with boxing gloves.
This is a video from back in November and Tyson Fury is only intensifying his workouts. John Fury has been part of his training and has made some recent comments regarding his other son, Tommy Fury, and Jake Paul.
Tommy was forced to back out of a scheduled bout with Paul because of an injury. Paul had some choice words about Fury’s decision and his father did not take lightly to them. John Fury did not like the words that were being said about his son and their family name. He challenged Paul to reschedule the fight to March 2022 or he would handle it himself.
There has been no news related to this rematch just yet. Paul is coming off a knockout victory over Tyron Woodley, who stepped in for Fury once he was removed.
Tyson Fury is worrying about bigger things heading into 2022 as the heavyweight champ. While there is no fight scheduled just yet, it is clear that Fury will return to the ring next year looking to make some more noise.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Arnold Classic Raises Classic Physique Prize Money Higher Than Olympia
The Arnold Classic raises prize money higher than the Olympia.
The Arnold Classic has raised the prize money for the Classic Physique. This change comes as a major surprise particularly since the payout is higher than that of the Olympia.
Bodybuilding has notoriously paid out a relatively light amount to competitors seeking glory. While winning a show may grant a person prestige, it certainly never paid out as much as it could. As a result many bodybuilders have had to take jobs that pay out far less than effort required. This meant bodybuilders would often train hard and push themselves to the brink while receiving very little money in return.
But now it appears the Arnold Classic is addressing that very issue. According to Terrence Ruffin, the Arnold Classic will indeed be paring out far more than even the Olympia for the Classic Physique division.
According to his recent Instagram post, Terrence Ruffin confirmed that the prize money for taking first in the Classic Physique division has gone from $7,000 to $60,000. Talk about a massive upgrade. Finally it appears that the competitors are getting what they deserve. Ruffian’s post details the increase in prize money with the following.
Guess the cats out of the bag lol. I’ll be defending my title at the 2022 Arnold Classic. I want to give a special thanks to @schwarzenegger and the entire @arnoldsports team. I made it clear that I had no intentions of doing the show if the prize money stayed the same as this year. Thankfully they saw the value that Classic Physique brings and stepped up to the plate. From 7k to 60k for first place is a huge win for the division.
It’s clear that the show runners at the Arnold Classic are trying to set a new precedent. They are trying to pay the athletes what they deserve. It’s about time that these athletes earn a prize more fitting for the amount of dedication they put into their preparation.
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.
2021 NPC National Championships Results
Here are the full results from the 2021 NPC National Championships!
The 2021 NPC National Championships took place over the weekend in Orlando. This is the biggest NPC event of the year where many athletes hope to earn their pro card by winning their division. This is a chance for competitors to take the next step in their careers but also for fans to check out who has a chance to become the next big name in bodybuilding.
The full results from the show have been announced and pro cards have been handed out. There was a total of eight divisions with different breakdowns fighting for victories. Check out the results from the show along with the official score cards!
Men’s Bodybuilding
Overall
Champion – Carlos Thomas Jr.
Bantamweight
First Place – Raymond Holguin
Second Place – Greg Yoshida
Third Place – Robert Longenecker
Fourth Place.- John McDonald
Fifth Place – Matthew Marcinczyk
Lightweight
First Place – Will Perrelli
Second Place – Ahmad Matour
Third Place – Carlos Ferreira-Poudevida
Fourth Place – Omar Colon
Fifth Place – John Andrews
Welterweight
First Place – Jordan Wise
Second Place – Travis Charles
Third Place – Farris Brown
Fourth Place – John McGovern
Fifth Place – Stuart Reed
Middleweight
First Place – Justin Jacoby
Second Place – Michael Ferris
Third Place – Erik Bachrach
Fourth Place – Michael Potts
Fifth Place – David Litsinger
Light-Heavyweight
First Place – Michael Connell
Second Place – Chanusi Heatley
Third Place – Anthony Ciacci
Fourth Place – Luis Garcia
Fifth Place – Scott Fogelsonger
Heavyweight
First Place – Justin Shier
Second Place – Jordan Janowitz
Third Place – Walter Debbs
Fourth Place – Brandon Bell
Fifth Place – Timothy Cline
Super-Heavyweight
First Place – Carlos Thomas Jr.
Second Place – Nathan Spear
Third Place – Matt Burzacott
Fourth Place – Chris Fine
Fifth Place – Justin Abbott
Men’s Physique
Overall
Champion – Tom Cox
Class A
First Place – Donmarc Allen
Second Place – Jemiase Riggins
Third Place – Jeremy Marcotte
Fourth Place – Erik Nava
Fifth Place – Hakeem Benjamin
Class B
First Place – Christopher Casner
Second Place – Braden Wuerch
Third Place – Jonathan Smith
Fourth Place – Alton Craig
Fifth Place – Kian Kassraei
Class C
First Place – Howhyne Boreland
Second Place – Kenyon Leno
Third Place – Tuigamala Losefo
Fourth Place – Joseph Halabi
Fifth Place – Jems Melidor
Class D
First Place – Jibrael Hindi
Second Place – Derrick Odoms Jr.
Third Place – Flavian Villalobos
Fourth Place – Kyle Pebbles
Fifth Place – Kenneth Whiting
Class E
First Place – Hunter Axton
Second Place – Larry Johnson
Third Place – John Murphy
Fourth Place – Austin Witty
Fifth Place – Tyler Fluitt
Class F
First Place – Tom Cox
Second Place – Raphael Souza
Third Place – Ahmed Saleh
Fourth Place – Sheriff Taiwo
Fifth Place – Edward James
Class G
First Place – Raaziq Jones
Second Place – Natanael Voltaire
Third Place – Martin Todd
Fourth Place – Darnell Thompson
Fifth Place – Tremaine Speller
Class H
First Place – Joshua Boles
Second Place – Donald Brumfield
Third Place – Samuel Soto
Fourth Place – Melvin Keihn
Fifth Place – Jon Pennington
Classic Physique
Overall
Champion – Eric Abelon
Class A
First Place – Josbua Langbein
Second Place – Farris Brown
Third Place – Vincent Grant
Fourth Place – Hamzah Alkordy
Fifth Place – Andy Lagunas
Class B
First Place – Eric Abelon
Second Place – Fernando Inocencio
Third Place – Joseph Rose
Fourth Place – Kyle Pebbles
Fifth Place – Adely Annorat
Class C
First Place – Cody Acree
Second Place – Mitchell Tubbs
Third Place – Jonathan Allen
Fourth Place – Brad Pfeifer
Fifth Place – Daniil Famponte
Class D
First Place – Jordan Carroll
Second Place – Chris Ferman
Third Place – Tyler Mcclarren
Fourth Place – Austin Espy
Fifth Place – James Smith
Women’s Bodybuilding
Overall
Champion – Chelsea Dion
Lightweight
First Place – Barbi Harris
Second Place – Pam Hess
Middleweight
First Place – Amanda Purcell
Second Place – Amy Powers
Third Place – Leann George
Light-Heavyweight
First Place – Alexia Castro
Second Place – Mariah Passalacqua
Third Place – Hannah Hussein
Fourth Place – Camille Robbins
Fifth Place – Chereise Williams Hays
Heavyweight
First Place – Chelsea Dion
Second Place – Marika Jones
Third Place – Selyka Givan
Fourth Place – Stephanie Biernacki
Fifth Place – Ursula Morrow
Figure
Overall
Champion – Amanda Kohatsu
Class A
First Place – Sierra Jones
Second Place – Myia Lynn
Third Place – Stephanie Herreira
Fourth Place – Myel Alfred
Fifth Place – Denitra Bruer
Class B
First Place – Amanda Kohatsu
Second Place – Brooke Foley
Third Place – Danielle Daley
Fourth Place – Julia Bickford
Fifth Place – Jenobia Chamberlain
Class C
First Place – Nathalie Nichols
Second Place – Liliana Garza
Third Place – Jessica Hamilton
Fourth Place – Kiera Gray
Fifth Place – Carly Craig
Class D
First Place – Ashleigh Cogan
Second Place – Amanda Penco
Third Place – Sheridan Johnson
Fourth Place – Destiny Butcher
Fifth Place – Jessica Cropper
Class E
First Place – Julia Monroe
Second Place – Meagan Beck
Third Place – Allie Combs
Fourth Place – Carolyn Dillon
Fifth Place – Megan Juedes
Class F
First Place – Nicole King
Second Place – Mallory Rosado
Third Place – Tausha Baker
Fourth Place – Yolanda Anderson
Fifth Place – Wendy Price
Class G
First Place – Laura Ehlen
Second Place – Candace Richardson
Third Place – Mary Dix
Fourth Place – Kiira Poux
Fifth Place – Carla Peltzer
Class H
First Place – Dominique Berridge
Second Place – Clarissa Fortune
Third Place – Victoria Howard
Fourth Place – Christina Nalley
Fifth Place – Tamera Malone Barrett
Bikini
Overall
Champion – Brittany Gillespie
Class A
First Place – Jeralyn Mesa
Second Place – Sarah Burkett
Third Place – Noel Zayour
Fourth Place – Katerina Roisenvit
Fifth Place – Katina Villa
Class B
First Place – Elizabeth Cunningham
Second Place – Huyen Nguyen Winzler
Third Place – Mayra Oberti
Fourth Place – Deviana Fagan
Fifth Place – Karen Farias
Class C
First Place – Vesna Morales
Second Place – Marisol Sosa
Third Place – Flor Marin-Bukonja
Fourth Place – Sierra Rochelle
Fifth Place – Sarah Qamber
Class D
First Place – Brittany Gillespie
Second Place – Ashley Smith
Third Place – Danielle Kusenberger
Fourth Place – Kaylin Long
Fifth Place – Michelle Billett
Class E
First Place – Jordan Fisher
Second Place – Tamekia Carter
Third Place – Ukachi Onyeijaka
Fourth Place – Cara Hellevang
Fifth Place – Aubri Goudy
Class F
First Place – Eleona McCabe
Second Place – Jennifer Spreadbury
Third Place – Kaley Boaz
Fourth Place – Christina Friscia
Fifth Place – Rachel Mcintire
Class G
First Place – Adriana Izaguirre
Second Place – Haley Nugent
Third Place – Katherine Ziglar
Fourth Place – Carolina Tabai Pinese
Fifth Place – Tayler Lustig
Class H
First Place – Micaela Cristofaro
Second Place – Gyana Mella
Third Place – Tata Pavlovska
Fourth Place – Alissa Tonelli
Fifth Place – Violetta Queen
Women’s Physique
Overall
Champion – Julia Monroe
Class A
First Place – Amanda Kohatsu
Second Place – Amanda Purnell
Third Place – Amy Powers
Fourth Place – Ursula Morrow
Class B
First Place – Kim Klafczynski
Second Place – Bianca Villoch
Third Place – Olivia Luper
Fourth Place – Megan Beck
Fifth Place – Emilie Schmitt
Class C
First Place – Julia Monroe
Second Place – Lindsay Dias
Third Place – Melinda Kelley
Fourth Place – Marika Jones
Fifth Place – Chereise Williams Hays
Class D
First Place – Christina Reed
Second Place – Victoria Sargent
Third Place – Diamond Radivoyevich
Fourth Place – Kerlyne Alexis-Pinkins
Wellness
Overall
Champion – Erewa Uku
Class A
First Place – Rayanne Collins
Second Place – Lili Dong
Third Place – Sheryl Rodriguez
Fourth Place – Shavonne Tedstone
Fifth Place – Anita Timofeyev
Class B
First Place – Victoria Puentes
Second Place – Jossiemar Rosado
Third Place – Amanda Burnett
Fourth Place – Diana Mazahreh
Fifth Place – Destiny Butcher
Class C
First Place – Lori Slayer
Second Place – Cristina Tate
Third Place – Karina Nicoldine
Fourth Place – Benji Lazzeretti
Fifth Place – Adriana Claro
Class D
First Place – Erewa Uku
Second Place – Carolina Garcia
Third Place – Samantha Baker
Fourth Place – Keana Burr
Fifth Place – Kara Mitchell
Generation Iron wishes to congratulate all the great athletes who earned a win at the 2021 NPC National Championships. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Shaquille O’Neal Reveals His Diet Plan And Workout Routines
Shaquille O’Neal is one of the best basketball players of all-time and has went through an incredible transformation.
Shaquille O’Neal is one of the best basketball players of all-time. The Hall-of-Fame center built a reputation for himself as a dominant player and is considered the most unstoppable player ever. Since he was in high school, O’Neal knew how to use his size and strength as an advantage and that continued in college at LSU. After putting together a legendary career, O’Neal has stayed motivated in keeping himself in shape.
Staying motivated in the gym might not be easy for some. It is a difficult lifestyle to keep up with — even for Shaq. In a recent interview, O’Neal discussed his diet plan and fitness goals. He also discussed that 2020 was a difficult year as he dealt with personal losses and an unhealthy lifestyle, to go along with a lack of motivation.
“You are what you repeatedly do.”
This quote is quick and to the point. It is the way Shaquille O’Neal began this interview before going into his eating habits while he was in the NBA. Shaq admitted that this diet is difficult and it was more fun when he was playing. O’Neal’s pregame meals consisted of two club sandwiches, French fries, and a pineapple soda. The incredible shape that O’Neal was able to stay in was because of his level of activity. Once he retired from basketball, it was difficult to keep up with these eating habits.
Now, Shaq has a go-to meal of salmon with lemon. For breakfast, he enjoys scrambled eggs, cheese, and turkey sausage. For lunch, it is either fish, chicken, or meatloaf. The reason for the change came after a visit to the doctor.
“I did something I never did before. I went to the doctor. The doctor used that three-letter word that you never want to hear. He said, ‘Do you want to die?’ I said, ‘No, I don’t want to die.’ He said, ‘ You’ve gotta change some things up’,” Shaq said.
Shaquille O’Neal has also added protein shakes into his routine. This consists of peanut butter, bananas, and blueberries. In the gym, Shap does not follow a specific structure. Instead, he is in the gym for an hour each day, where he trains cardio and weights. O’Neal did admit that biceps was his favorite workout because of the pump that he feels. His least favorite part — running. O’Neal played a long career and it took a toll on his knees.
As for a fitness goal, Shaquille O’Neal kept it simple.
“The most challenging part about staying fit is – sometimes when you work as hard as I do, it gives you time to procrastinate and say I’ll do it tomorrow,” Shaq said.
“Fitness goal is just to have a flat belly. Right now I’ve got a 4.9-pack. I’ll probably bring it up to an eight-pack by March.”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Natural Bodybuilder Ranks Top 4 Restaurants to Hit Your Calories/Macros
INBA/PNBA pro lists the top 4 restaurants to hit your calories/macros.
Anyone who’s been working on hitting their fitness goals for a period will sooner or later realize the importance nutrition plays. But, of course, for bodybuilders, the significance is much greater. 200-300 calories or 20-40g of protein could be the difference between winning and losing. Although fast food isn’t ideal for hitting fitness goals, sometimes there’s not much time in your day, and you have no other choice. Plus, a little moderation never hurt anyone. International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) pro natural bodybuilder, Lawrence Chambers, understands that you may be short on time occasionally, but you still have fitness goals. So he put together a list of his top 4 restaurants for hitting your calories/macros. On Instagram (IG), Chambers said:
“Here are just 4 restaurants that I’m familiar with, and that I’ve used over the years, as well as some quick tips and go-to options on what to order when you’re at these restaurants!”
If you’re a Chipotle or Chick-fil-A fan, there’s mouthwatering news for you! Below you can see Lawrence Chambers’s full IG video going into detail about his top restaurants for reaching fitness goals, plus the best food choices.
https://www.instagram.com/tv/CXje8S3g_NN/?utm_source=ig_web_copy_link
Top 4 Restaurants to Hit Your Calories/Macros
Below, we’ve compiled a complete list of Lawrence Chambers’s top 4 food-chain rankings and what to order.
1. Cava
What to order: greens bowl/greens with grains, double chicken, yogurt sauce on the side
2. Freebirds
What to order: cauliflower rice
3. Chipotle
What to order: steak
4. Chick-fil-A
What to order: market salad with grilled chicken nuggets
Seeing Chipotle on the list isn’t surprising, considering their high protein food sources and a good spread of macro food options. Lawrence Chambers says if you’re eating at Chipotle, go with steak over chicken since it has fewer calories, less fat, and more protein.
Chipotle double-steak, please!
INBA/PNBA
Denny Kakos founded PNBA in 1990 and further expanded to INBA in 1994. Since then, INBA/PNBA has exploded into the most extensive natural bodybuilding federation globally. It hosts the most outstanding natural bodybuilders worldwide who compete to earn a spot and hopefully win a division at Natural Olympia – the most significant natural bodybuilding show.
Athletes globally compete in this competition with a chance to earn up to $100,000 in cash and prizes. This year they had winners from Mexico – Bikini Angels Arely Ayala champion, Germany – Micro Burger Men’s Bodybuilding Masters champion, Britain – Claire Burton Women’s Physique Masters champion, and Italy – Angelo Mastrangelo Men’s Sport Model champion.
Lawrence Chambers didn’t compete this year at 2021 Natural Olympia because he needed to give his body and mind some time to rest and recover. Although 2021 was Chambers’s first year competing, he collected incredible feats – one being his pro card after clinching the Open Classic Physique Overall at INBA World Cup in Los Angeles, CA.
Generation Iron would like to congratulate Lawrence Chambers for earning his pro card earlier this year. We hope to see you at Natural Olympia next year!
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