HackTwat
MuscleChemistry Registered Member
Stomach Distension and the Modern Bodybuilder: Fact vs. Fiction
Stomach distension. What started out as an anomaly in the mid-90’s has now grown into an aesthetic epidemic affecting the large majority of professional BB’rs to one degree or another. The reasons which have been offered up for its near spontaneous appearance have been plenty, with most individuals pointing the finger at drugs, particularly GH & Insulin. While there is no doubt that PED’s share part of the blame for today’s protruding abdomens, they are certainly not the sole cause of their existence and in reality, they are not even the primary contributor. While it might be more exciting to place the blame at the feet of some exotic drug cocktail, the main cause is far more mundane and is connected directly to one of the chief pre-requisites for getting big…FOOD.
That’s right; the main reason for today’s gut expansion is due to food intake, or more precisely, the volume of food consumed. There are those in our community who love to place all the blame on drugs, yet those who do so typically fall into one of four categories. First off, we have the less developed BB’rs who are serious about getting big, but because they have never had to contend with following the type of diet required to build & maintain a pro-level amount of muscle mass, their lack of personal experience in this area leads them to accept false conclusions as fact. The second category of individuals are those who may be serious about BB’ing, but since they have little to no personal experience with these drugs (GH & insulin) and no relationship with those who do, they believe what they read online (mostly from so-called experts who have no idea what in the fuck they’re talking about). Third, we have those who sit behind a computer all day long (and look it), while spitting out scientific explanations for this condition and lastly, we have the drug-free BB’r, who after recognizing the absence of this affliction among his own ilk, naturally tends to point the finger at the only differentiating factor between his kind and the drug-using BB’r…drugs.
However, there is another category of individuals who understands all too well what it feels like to deal with a bulging midsection and the primary reason for it. This is the advanced BB’r who has built an IFBB pro or near pro-level of muscular size. This individual has watched the progression of his physique from beginner to advanced and along the way, has experienced and consistently overcome the sticking point which prevents most wanna-be BB’rs from ever achieving a impressive level of muscular development. This is the BB’ing diet. When first starting out, such a BB’r ate a near-normal amount of food; just enough of a caloric excess to foster muscle growth. However, as this BB’r grew, he became keenly aware of his increased need for more and more food if he was to continue growing. At some point the amount of food required not only to build more muscle, but to just maintain his current level of muscular size became unnatural.
It is somewhere during this phase of a BB’rs development that most individuals decide, either consciously or unconsciously, that they aren’t going to eat any more food. This is understandable because generally, at this juncture, eating has begun to lose its enjoyment and is starting to become a chore. The BB’r is no longer hungry and must now eat beyond comfort. Now, due to drastic variances in metabolism among individuals, the stage in a BB’rs development at which he will reach this point can vary greatly, but as a general rule, most BB’rs will experience this long before becoming “massive”. Most of the time, this is the test which will separate those who really want it from those who consider the basic pleasure of life more important. Those who do continue to overcome this obstacle as the years go by, which is sure to raise its ugly head multiple times over a BBr’s journey, it is these people who build what we define as a “BB’rs physique”.
By the time a BB’r reaches a competitive 240-300 lbs, he is usually eating anywhere between 4,000-6,000 (or more) calories per day of mostly clean food. For those of you who have never experienced what it is like to eat this amount of clean food day in and day out, it is difficult to understand just how difficult it can really be. It is one thing to eat this much food for a day or two…or maybe even a couple weeks, but putting the pedal to the medal at the dinner table month after month and year after year is a slow and tough grind which few are cut out for. This is why if you ask a pro BB’r what the toughest part is of building a pro-level physique, he will tell you it is the eating.
Keep in mind that for many of these BB’rs, by the time they have built a pro-level amount of mass, they are consuming double the amount of calories than they normally would’ve required in their natural (non-BB’ing) state. Making matters even more difficult is that these calories, as mentioned above, come mostly from clean sources. Not only does this make eating more mentally grueling, but it makes it more physically demanding as well, as it further increases food volume beyond the typical fatty American diet of equivalent calories.
The human body, like the rest of nature, is an organism of balance. Each person’s body was intricately woven together through their own unique DNA code, with each part of the body formed to perfectly accommodate the job for which it was created. When it comes to the digestive system, it is no different. An individual whose body would naturally grow (without weight training) into a 6’8, 300 lb specimen at 15% BF is going to develop a digestive system designed to accommodate its vast caloric needs, just as much as this same body will grow a heart, arms, legs, feet, and lungs designed to match. The man who would naturally grow to a stature of 5’7 at 165 lbs is likewise going to naturally have a digestive system designed to accommodate an amount of food designed to support a 165 pound 5’7 body.
When we look at the typical 5’9, 250 pound competition ready BB’r of today, it can be easy to forget that this man likely would’ve weighed between 150-180 off-season lbs in his pre-training state. However, unlike his muscles, his digestive tract did not grow to accommodate his now-massive body. In order to maintain his current amount of muscle mass, he will now need to eat an amount of food which is generally far beyond what he naturally would’ve required.
If you haven’t yet started to figure out how food plays a direct role in stomach distension, it will become very clear by the end of this multi-part article….and not only food, but we will cover every relevant factor involved in stomach distension today. Prior to deciding to write this piece, I thought about the literature available on the subject and I could not recall a single article which addressed stomach distension from a comprehensive and most importantly, accurate perspective. Quite honestly, there is so much bullshit out there on this subject and I have seen this question asked so many times, that I felt compelled to tackle this topic in depth.
“If food is the #1 cause of distension, then why didn’t we see distension on the BB’rs of the 80’s and early 90’s?” In trying to connect the dots, these individuals assume that because BB’rs of past generations were not using insulin (for the most part) or large amounts of GH (due to it being cost-prohibitive), that drugs must be the cause. After all, aside from the emerging peptide market, today’s BB’rs are pretty much using the same drugs as their old-school brethren. While the doses may have grown over the years, for the most part, the only significant difference between the PED regimens of today’s BB’rs and those of generations past is GH and Insulin.
On the surface this explanation seems to make sense…and there is a good deal of truth to it, as many BB’rs have indeed suffered distension from these drugs, but the point here is not that GH & insulin are innocent. Rather, the truth is that in many cases, they have been given a far larger share of the blame than what they have been responsible for.
So, why didn’t the BB’rs of the 80’s and early 90’s have to deal with the distension that is so commonplace today? There is not a single reason, but if the most prominent factor were to be summed up in a single word, it would be “size”. The size difference between the typical 80’s BB’r and the mass monster of today is quite significant. Back in the 80’s, a 220 pound BB’r was considered big, with Lee Haney (who was in the 240’s for most of his Olympia career at 6’0), being considered a monster. Quite frankly, it just does not take nearly as much food to build or maintain the muscle mass found on a 185-220 pound BB’r compared to a 250-300 lb beast. As explained extensively in the previous article, the digestive system is not meant to handle the volume of food which modern BB’ing demands.
In order to illustrate my point, let’s take a look at a holiday tradition which most American’s gladly participate in…Thanksgiving. Anyone who has helped themselves to several generous portions of their favorite foods on this day knows all too well what it means to experience stomach distension. For more than one person, this gluttonous feeding frenzy has resulted in a loosening the belt buckle or an unsnapping of a button or two. Looking in the mirror post-binge reveals the clear results of this eating ritual in the form of a bulging belly. For the average pro BB’r, thanksgiving does not come only once per year, but is a regular practice which must be engaged in on a daily basis. In fact, if the average person were to count the number of calories they consumed on Thanksgiving Day, they would fall short of the amount of calories consumed by the typical 250-300 lb BB’r on a daily basis. Eating 5-7X meals per day at 700-1,000 calories a piece is sure to result in considerable abdominal distension for anyone, aside from the most fortunate.
The volume of food consumed by today’s BB’rs is not the only food-related cause of distension. The “type” of food consumed also plays a significant role. While the BB’ing diet if often viewed as a healthy pursuit, due to most individuals following a “clean” diet, the truth is that for many BB’rs, their diet is anything but healthy when it comes to the digestive system. Somehow, a misconception has arisen in which an abundance of meat and processed complex carbs is considered healthy. In looking at the average BBr’s diet, the majority of foods are derived from animal proteins and processed (or low fiber) carbohydrates. The typical white rice and chicken meal is one example. The BB’r may throw a few vegetables in there and usually, little to no fruit. Whole-grains are a rarity and sadly, many BB’rs don’t even understand the difference between a whole grain and a pile of white rice.
The bottom line is that the average BB’ing diet is a nightmare for the digestive system. The lack of vegetables, fruit, and whole-grains (many BB’ing diets include zero whole grains, aside from the occasional low-fiber potato) combined with a massive amount of various meats and processed carbs prevents the digestive system from being able to digest, assimilate, and eliminate its food optimally. With the average pro already consuming an amount of food which his digestive system was not designed to accommodate, it makes sense to take steps which ensure that the process of digestion & elimination proceeds as efficiently as possible. However, many BB’ing diets are designed to do just the opposite, resulting in an increase in waste build-up within the digestive tract and subsequent distension.
The 3rd food related factor involved in stomach distension is directly connected to uneliminated digestive matter. I am not referring to constipation, in which waste which is naturally (albeit slowly) making its way through the digestive system, but to food matter which has permanently/semi-permanently attached itself to the walls of the digestive tract. This is a common occurrence, especially when following the traditional American diet, and is primarily due to the types of food consumed. As revealed by autopsy, there have been cases where more than 40+ lbs of digestive waste was found lodged inside the digestive tract of deceased individuals. Aside from the obvious negative health implications associated with such poor clearance of digestive waste, it can and does directly affect the waistline. Even as little as 5-10 pounds, which is very common, can cause the stomach to protrude. In terms of food type, the principal offenders are animal proteins and refined carbohydrates. Foods such as whole-grains, fruits, and vegetables contain large amounts of both soluble and insoluble fiber, which is critical for keeping the walls of the intestines and colon free of debris. Dietary fiber is especially important for BB’rs, due to the sheer volume of food consumed. Unfortunately, most BB’ing diets are severely deficient in dietary fiber, further compounding the problem.
It also bears mentioning that many BB’rs suffer from gluten intolerance, which affects around 15% of the U.S population. Left un-treated, it can cause digestive upset resulting in bloating, gas, stomach pain, constipation, and diarrhea. This condition is only occasionally diagnosed, and with the majority of BB’rs frequently ingesting gluten-rich foods in large quantities, this malady is without doubt contributing to the distension seen in a significant percentage of BB’rs.
As shown above, there are multiple food related factors which can adversely affect a BB’rs midsection, such as food volume, food type, and personal response to one’s diet. This brings me back to the original question posed earlier, which was…“Why didn’t the BB’rs of the 80’s and early 90’s have to deal with the distension that is so common today? Frankly, the BB’rs back then were much lighter, with the average pro weighing about 185-225 lbs, and as such, they didn’t require the same amount of food to sustain their mass. Only a few men pushed the envelope to around 240ish’ and as mentioned earlier, only one man throughout the 80’s-early 90’s hit 250 pounds…Lee Haney. These days, on average, pro BB’rs eat so much more than their forefathers. It was common to see a pro BB’r from the 80’s eating 3,000 something calories (or less) per day in the off-season, with many pros pushing their calories all the way down to 2000 calories (or less!) during contest prep. Obviously, when eating that amount of calories, distension is going to be much less prevalent in the off-season and even more so pre-contest. If anyone has any doubt regarding the connection between food intake and stomach distension, try following a similar diet and see for yourself. For 7 days, eat 5,000 “clean” calories daily and then take a look at your stomach at the end of the week. This should put any doubts to rest.
The next cause of stomach distension on the list is stretching of the abdominal wall, particularly the transverse abdominis. The transverse abdominis is a flat, sheath like muscle which runs underneath the superficial muscles of the abdomen, providing thoracic and pelvic stability. In addition, it helps maintain the midsection’s natural form by holding the other muscles of the abdomen in place, preventing them from spilling outward. If this muscle becomes weakened or stretched (as can easily happen through a combination of force-feeding and training), its ability to hold the midsection in place is compromised, allowing the stomach to protrude, or hang outward. Unfortunately, several of the practices involved in modern BB’ing negatively affect the integrity of this muscle, with few BB’rs taking any type of corrective action. Repeated force-feeding (or any dietary habit which results in a distended abdomen post-feeding) will apply internal pressure to the transverse abdominis, stretching this muscle outward. Overtime, this chronic stretching causes the muscle to lose its elasticity, conforming near-permanently to the stretched position.
The transverse abdominis is also adversely affected by certain forms of training, particularly exercises which involve a lot of core stabilization. Powerlifters are often taught to intentionally push the midsection outward during a lift by holding air in the stomach. This increases whole-body stability, which transfers over to maximal strength. Generally, this technique is avoided by BB’rs, due to its propensity to expand the midsection. However, while one may not intentionally engage in this practice, it complete avoidance is near impossible. In fact, the body will naturally attempt to stabilize itself to some degree in nearly every lift we perform. Obviously, lifts which utilize heavy weights and require greater torso stabilization, such as squats, deadlifts, overhead presses, and bench presses (compound lifts in general), will necessitate greater activation of the abdominal muscles.
Today’s BB’rs are more likely to encounter this issue than the BB’rs of days past, due to the significant differences in training styles seen between the pros of the 80’s and today. Starting with Dorian Yates, modern BB’ing witnessed the establishment of a new trend, in which the focus moved away from the high volume, pump oriented style of training, to one more focused on progressive resistance, in which volume was decreased and a new focus was placed on lifting as heavy and intensely as possible. At the same time, BB’rs began moving away from the over-use of isolation exercises and began favoring the traditional mass-builders, in an attempt to get as big as possible. This included the re-immergence of certain exercises which were largely absent from the training routines of the 80’s, such as deadlifts. While aesthetically detrimental, this approach was effective, with BB’rs moving heavier weights than ever before on the compound exercises and as a result, they showcased a level of muscular development which was unheard of in the 80’s.
In addition, this new training style is also likely to lead to increased hypertrophy of the abdominal muscles, further contributing to the size of the midsection. Acting as natural stabilizers, the muscles of the abdomen lend support to the upper-body while training, particularly when performing the basic exercises. As the load on the target muscles is increased through progressive resistance, the muscles of the abdomen grow in order to accommodate the increased load. While this may contribute to the overall size of the midsection, it plays only a minor part and is mentioned more as an afterthought than a significant factor.
Having addressed the role of both food and training in stomach distension, we’ll move onto the subject which tends to draw the most interest…drugs. Of all the PEDs used in modern BB’ing, GH & insulin have been deemed the primary culprits and rightly so. However, they are often misrepresented and in many cases attributed a far larger share of the blame than what they are responsible for. Insulin is said to cause distension through the build-up of visceral fat, but unlike subcutaneous fat (which is stored directly beneath the skin), visceral fat is located between and around the vital organs. This form of intra-abdominal fat, when stored to excess, is not only detrimental to one’s health, but adversely affects the appearance of the midsection as well.
Before going any further, I want to want to make a distinction between the stomach distension witnessed in the competition-ready BB’r versus one who is in off-season shape. While visceral fat build-up may contribute to distension in off-season BB’rs (to what degree can vary substantially), it is very unlikely to play a significant role in the competition ready BB’r. The primary argument put forth by those who claim that visceral fat is largely responsible for the distension observed on contest day assert that visceral fat is more difficult to lose than sub-q fat and therefore, even though the BB’r may be in shredded condition, he will still be carrying enough visceral fat to cause pronounced distension. This is pure hogwash. In numerous studies conducted over the last several decades, it has been shown that in males, visceral fat is lost just as rapidly as subcutaneous fat during times of caloric restriction. In females, visceral fat is lost even more rapidly than subcutaneous fat. By the time a BB’r has dieted down to 3-4% BF, visceral fat stores will have been reduced comparatively. There is virtually no way for a professional BB’r, especially in light of the pharmacology typically employed, to retain a large amount of visceral fat at such a low bodyfat percentage.
It should also be noted that exogenous insulin use, being counterproductive to fat loss, is generally minimized during contest prep, as the presence of insulin impairs the rate of lipolysis. More so, the risk factors associated with intra-abdominal fat storage are largely absent from BB’ing pre-contest regimens, making post-diet retention even more unlikely. Some of these known risk factors are: The consumption of alcohol, high fructose corn syrup, and trans-fat, as well as excess saturated fat and sugar in general. Tobacco use, lack of exercise, increased cortisol, and caloric intake above maintenance are other risk factors. Not only is the traditional pre-contest model commonly devoid of these risk factors, but it generally promotes a physiological environment which is disadvantageous to visceral fat storage. Furthermore, the PED protocols normally employed during the pre-contest phase work to combat visceral fat retention. Both testosterone and growth hormone have been clinically proven to decrease visceral fat, as have T3, Anavar, and trenbolone (among others). At the very least, the dietary guidelines, exercise habits, and drug programs utilized by pre-contest BB’rs makes the disproportionate preservation of visceral fat improbable.
So, when it comes to bulging guts displayed on the contest stage, insulin plays only a minor role, at best. It is possible for significant amounts of visceral fat to be retained when subcutaneous fat stores are low, but this would require a set of circumstances to be present which rarely manifest themselves in stage-ready BB’rs. When it comes to the off-season, it is a different story altogether, but since this piece is focusing primarily on distension witnessed in competition BB’rs, I am not going to specifically address the issue.
Moving on to the next drug on the list, let’s take a moment to address GH. The idea of bulging bellies and GH have become so synonymous that the term “GH gut” has become commonplace in the BB’ing community; so much so that one would be hard-pressed to find a single individual who is ignorant of its meaning. Few drugs, if any, have been both abhorred and adored for their physique altering effects, as much as GH. On one hand, we have those who blame GH for killing the aesthetics of our sport, while others are willing to spend $1,000’s per year to receive its benefits. In the eyes of some, GH has been labeled as a near-magical elixir of the PED world, capable of and necessary for transforming the physique from one of mediocrity to one of excellence. In reality, GH is prized for two primary functions; fat loss and increased IGF-1 levels. When combined with AAS, the two make a formidable team.
It is well known that GH is capable of causing organ growth. This indisputable fact can be confirmed with a simple PubMed search. While GH is capable of causing severe overgrowth of the internal organs, in order for this to occur it would have to be abused at very high doses for many years; at doses much higher than what the typical BB’r would use. I will also point out that the organ growth associated with GH use is permanent; once the organs grow, they will not shrink back to their normal size upon discontinuance of the drug. This last point is important to understand, as it allows us to compare the effects of high-dose GH use in real-world bodybuilders both pre and post use, as well as in BB’rs who have been known to use GH, but who have experienced a visually significant reduction in waist circumference within the course of one season. Comparing the differences under these circumstances allows us to better determine the extent to which GH is responsible for enlarged midsections. I could sit here for an hour relaying the experiences of clients and personal acquaintances who have used massive doses of GH for years, yet who still have what would be considered small waistlines. I could also sit here and speak about the cycles of anonymous pro BB’rs who have used massive doses of GH for many years, yet who still showcase waists absent of any extraordinary distension. From the reader’s perspective, using a bunch of nameless people to illustrate my point would be meaningless. Instead, we will look at pro BB’ing in general for validation.
It is widely accepted that GH use is rampant in professional BB’ing. While the doses used varies greatly, due to its exorbitant cost, there are few who would deny that this drug plays a central role in the PED programs of today’s BB’rs, with some using in excess of 20 IU per day. By all accounts, 20 IU is considered a “large” dose, one which only a relatively small percentage of professional BB’rs can afford. With this in mind, let’s compare the midsections of pro BB’rs in the open class to those of the 212’s (formerly 202’s). While there are certainly many open class competitors who do not exhibit serious distension onstage, why do the 212’s seem to be almost completely unaffected by this phenomenon? Could it be that these little guys just don’t use GH? Haha…next question. Well, maybe the 212’s just use much smaller dosages? No…I don’t think so. The truth is that GH use is just as promiment in the 212’s as it is in the open class and if anyone thinks that the flat midsections seen on the 212’s are due to smaller dosages of GH across the board, I can assure you that there are plenty of 212’s abusing the shit out of GH who have itty-bitty midsections, while many less successful open competitors who use little to no GH and have big-ass guts. By and large, any pro BB’r today who can afford to use GH is using it, regardless of whether they compete in the open or the 212 lb weight class. So, why do the 212’s display much less distension, in general? I’ll tell you this…it is not due to a discrepancy in GH use, but to a combination of the previously mentioned factors, with food consumption being particularly relevant.
Unlike the open competitors, some of the guys in the 212 have to nearly starve themselves just to make weight, while others have not yet filled out their frames and remain close to their competition weight even in the off-season. The difference in bodyweight observed between the two groups translates into a considerable difference in caloric intake, which has a direct impact on the volume of food consumed.
I am sure many of you have also noticed a distinct difference in the size of the midsections among the various competitors in the open class. Often there are two BB’rs of equal size, yet one has a much smaller waist than the other….and in some cases, the much larger BB’r has a flatter waist than the smaller BB’r. At the level of the Mr. Olympia, everyone has access to the same drugs and for most, they are all doing whatever it takes to win or place higher. If using more GH would make that happen, that is what would be done. Knowing this, if GH had such deleterious effects on the waist, it would make sense that most, if not all of the Olympia competitors would have massively distended waists by now. I mean, look at Jay Cutler. He is the biggest man in pro BB’ing and is also a multi-millionaire. Purchasing large amounts of GH would certainly not be a problem for him and although I don’t know Jay personally, I tend to think that “Mr. Olympia” is likely using as much GH as it takes to get the job done. Common sense dictates that if anyone is a candidate for GH-induced waist distension, it would be Jay Cutler, but wait a second, Jay can pull off a vacuum and has never had a distended waist. Sure, he may have a “wide” waist, which is purely genetic in nature, but he is definitely NOT suffering from distension.
How about Kai Greene? For the last 2-3 years Kai had been ridiculed for his distended waist, with the peak of criticism coming at the 2010 Olympia, when his waist was so big that he looked like he was about to birth a small child. At this time, many online posters ignorantly claimed that Kai had permanently ruined his body and could never bring his waist back down to what it was when he won the 2009 ASC. After all, GH causes permanent organ growth, so that means Kai’s “GH gut” was here to stay. He might be able to take some steps to bring it down a little bit, but for the most part, this problem was deemed un-fixable…a problem he was stuck with for the rest of his BB’ing career. Well, if ever there was a miracle man, it was Kai Greene, as he appeared on the Olympia stage in 2012 with a waist as small and flat as what he showed us at the 2009 ASC. Actually, in a last ditch effort to reduce his midsection right before the show, Kai had a revolutionary new medical procedure performed, in which parts of his internal organs were removed, similar to gastric bypass surgery. This procedure reduced the size of his midsection by over 50%, bringing his waist back to its 2009 ASC form and securing him a 2nd place spot at the Olympia (it wouldn’t surprise me to read something like this online). The bottom line is that if the majority of Kai’s distension had been attributed to enlarged organs due to GH abuse, he would not have been able to bring his midsection down so tremendously (Note: through what I believe to be credible sources, Kai has used extensive quantities of GH over the years; more than most).
This is not the 1st time we have witnessed a BB’r dramatically decrease the size of his waist over a single season and it won’t be the last. Over the last 10+ years of working with BB’rs and strength athletes, I have seen numerous individuals use anywhere between 1-30 IU of GH per day, with dozens using between 10-20 IU per day for years on end, yet still maintaining tight waistlines. I have seen the reality of GH use and what it does to midsections…and while it can and will increase one’s waist size over time, the extent to which it does so has been highly exaggerated. In almost all cases, the BB’rs with the greatest degree of distension are those whose caloric requirements are very high and must repeatedly force-feed themselves, although there are always exceptions to the rule. Rarely have I seen a small BB’r, despite his GH usage, display a big ole’ gut. As Dennis Wolf so aptly put it during one of his previous off-seasons, the principal cause of his distended abdomen was due to the “food baby” he was carrying at the time. While the term “food baby” may not be as exciting to use as “GH gut”, it would certainly be much more fitting in a large number of cases.
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Stomach distension. What started out as an anomaly in the mid-90’s has now grown into an aesthetic epidemic affecting the large majority of professional BB’rs to one degree or another. The reasons which have been offered up for its near spontaneous appearance have been plenty, with most individuals pointing the finger at drugs, particularly GH & Insulin. While there is no doubt that PED’s share part of the blame for today’s protruding abdomens, they are certainly not the sole cause of their existence and in reality, they are not even the primary contributor. While it might be more exciting to place the blame at the feet of some exotic drug cocktail, the main cause is far more mundane and is connected directly to one of the chief pre-requisites for getting big…FOOD.
That’s right; the main reason for today’s gut expansion is due to food intake, or more precisely, the volume of food consumed. There are those in our community who love to place all the blame on drugs, yet those who do so typically fall into one of four categories. First off, we have the less developed BB’rs who are serious about getting big, but because they have never had to contend with following the type of diet required to build & maintain a pro-level amount of muscle mass, their lack of personal experience in this area leads them to accept false conclusions as fact. The second category of individuals are those who may be serious about BB’ing, but since they have little to no personal experience with these drugs (GH & insulin) and no relationship with those who do, they believe what they read online (mostly from so-called experts who have no idea what in the fuck they’re talking about). Third, we have those who sit behind a computer all day long (and look it), while spitting out scientific explanations for this condition and lastly, we have the drug-free BB’r, who after recognizing the absence of this affliction among his own ilk, naturally tends to point the finger at the only differentiating factor between his kind and the drug-using BB’r…drugs.
However, there is another category of individuals who understands all too well what it feels like to deal with a bulging midsection and the primary reason for it. This is the advanced BB’r who has built an IFBB pro or near pro-level of muscular size. This individual has watched the progression of his physique from beginner to advanced and along the way, has experienced and consistently overcome the sticking point which prevents most wanna-be BB’rs from ever achieving a impressive level of muscular development. This is the BB’ing diet. When first starting out, such a BB’r ate a near-normal amount of food; just enough of a caloric excess to foster muscle growth. However, as this BB’r grew, he became keenly aware of his increased need for more and more food if he was to continue growing. At some point the amount of food required not only to build more muscle, but to just maintain his current level of muscular size became unnatural.
It is somewhere during this phase of a BB’rs development that most individuals decide, either consciously or unconsciously, that they aren’t going to eat any more food. This is understandable because generally, at this juncture, eating has begun to lose its enjoyment and is starting to become a chore. The BB’r is no longer hungry and must now eat beyond comfort. Now, due to drastic variances in metabolism among individuals, the stage in a BB’rs development at which he will reach this point can vary greatly, but as a general rule, most BB’rs will experience this long before becoming “massive”. Most of the time, this is the test which will separate those who really want it from those who consider the basic pleasure of life more important. Those who do continue to overcome this obstacle as the years go by, which is sure to raise its ugly head multiple times over a BBr’s journey, it is these people who build what we define as a “BB’rs physique”.
By the time a BB’r reaches a competitive 240-300 lbs, he is usually eating anywhere between 4,000-6,000 (or more) calories per day of mostly clean food. For those of you who have never experienced what it is like to eat this amount of clean food day in and day out, it is difficult to understand just how difficult it can really be. It is one thing to eat this much food for a day or two…or maybe even a couple weeks, but putting the pedal to the medal at the dinner table month after month and year after year is a slow and tough grind which few are cut out for. This is why if you ask a pro BB’r what the toughest part is of building a pro-level physique, he will tell you it is the eating.
Keep in mind that for many of these BB’rs, by the time they have built a pro-level amount of mass, they are consuming double the amount of calories than they normally would’ve required in their natural (non-BB’ing) state. Making matters even more difficult is that these calories, as mentioned above, come mostly from clean sources. Not only does this make eating more mentally grueling, but it makes it more physically demanding as well, as it further increases food volume beyond the typical fatty American diet of equivalent calories.
The human body, like the rest of nature, is an organism of balance. Each person’s body was intricately woven together through their own unique DNA code, with each part of the body formed to perfectly accommodate the job for which it was created. When it comes to the digestive system, it is no different. An individual whose body would naturally grow (without weight training) into a 6’8, 300 lb specimen at 15% BF is going to develop a digestive system designed to accommodate its vast caloric needs, just as much as this same body will grow a heart, arms, legs, feet, and lungs designed to match. The man who would naturally grow to a stature of 5’7 at 165 lbs is likewise going to naturally have a digestive system designed to accommodate an amount of food designed to support a 165 pound 5’7 body.
When we look at the typical 5’9, 250 pound competition ready BB’r of today, it can be easy to forget that this man likely would’ve weighed between 150-180 off-season lbs in his pre-training state. However, unlike his muscles, his digestive tract did not grow to accommodate his now-massive body. In order to maintain his current amount of muscle mass, he will now need to eat an amount of food which is generally far beyond what he naturally would’ve required.
If you haven’t yet started to figure out how food plays a direct role in stomach distension, it will become very clear by the end of this multi-part article….and not only food, but we will cover every relevant factor involved in stomach distension today. Prior to deciding to write this piece, I thought about the literature available on the subject and I could not recall a single article which addressed stomach distension from a comprehensive and most importantly, accurate perspective. Quite honestly, there is so much bullshit out there on this subject and I have seen this question asked so many times, that I felt compelled to tackle this topic in depth.
“If food is the #1 cause of distension, then why didn’t we see distension on the BB’rs of the 80’s and early 90’s?” In trying to connect the dots, these individuals assume that because BB’rs of past generations were not using insulin (for the most part) or large amounts of GH (due to it being cost-prohibitive), that drugs must be the cause. After all, aside from the emerging peptide market, today’s BB’rs are pretty much using the same drugs as their old-school brethren. While the doses may have grown over the years, for the most part, the only significant difference between the PED regimens of today’s BB’rs and those of generations past is GH and Insulin.
On the surface this explanation seems to make sense…and there is a good deal of truth to it, as many BB’rs have indeed suffered distension from these drugs, but the point here is not that GH & insulin are innocent. Rather, the truth is that in many cases, they have been given a far larger share of the blame than what they have been responsible for.
So, why didn’t the BB’rs of the 80’s and early 90’s have to deal with the distension that is so commonplace today? There is not a single reason, but if the most prominent factor were to be summed up in a single word, it would be “size”. The size difference between the typical 80’s BB’r and the mass monster of today is quite significant. Back in the 80’s, a 220 pound BB’r was considered big, with Lee Haney (who was in the 240’s for most of his Olympia career at 6’0), being considered a monster. Quite frankly, it just does not take nearly as much food to build or maintain the muscle mass found on a 185-220 pound BB’r compared to a 250-300 lb beast. As explained extensively in the previous article, the digestive system is not meant to handle the volume of food which modern BB’ing demands.
In order to illustrate my point, let’s take a look at a holiday tradition which most American’s gladly participate in…Thanksgiving. Anyone who has helped themselves to several generous portions of their favorite foods on this day knows all too well what it means to experience stomach distension. For more than one person, this gluttonous feeding frenzy has resulted in a loosening the belt buckle or an unsnapping of a button or two. Looking in the mirror post-binge reveals the clear results of this eating ritual in the form of a bulging belly. For the average pro BB’r, thanksgiving does not come only once per year, but is a regular practice which must be engaged in on a daily basis. In fact, if the average person were to count the number of calories they consumed on Thanksgiving Day, they would fall short of the amount of calories consumed by the typical 250-300 lb BB’r on a daily basis. Eating 5-7X meals per day at 700-1,000 calories a piece is sure to result in considerable abdominal distension for anyone, aside from the most fortunate.
The volume of food consumed by today’s BB’rs is not the only food-related cause of distension. The “type” of food consumed also plays a significant role. While the BB’ing diet if often viewed as a healthy pursuit, due to most individuals following a “clean” diet, the truth is that for many BB’rs, their diet is anything but healthy when it comes to the digestive system. Somehow, a misconception has arisen in which an abundance of meat and processed complex carbs is considered healthy. In looking at the average BBr’s diet, the majority of foods are derived from animal proteins and processed (or low fiber) carbohydrates. The typical white rice and chicken meal is one example. The BB’r may throw a few vegetables in there and usually, little to no fruit. Whole-grains are a rarity and sadly, many BB’rs don’t even understand the difference between a whole grain and a pile of white rice.
The bottom line is that the average BB’ing diet is a nightmare for the digestive system. The lack of vegetables, fruit, and whole-grains (many BB’ing diets include zero whole grains, aside from the occasional low-fiber potato) combined with a massive amount of various meats and processed carbs prevents the digestive system from being able to digest, assimilate, and eliminate its food optimally. With the average pro already consuming an amount of food which his digestive system was not designed to accommodate, it makes sense to take steps which ensure that the process of digestion & elimination proceeds as efficiently as possible. However, many BB’ing diets are designed to do just the opposite, resulting in an increase in waste build-up within the digestive tract and subsequent distension.
The 3rd food related factor involved in stomach distension is directly connected to uneliminated digestive matter. I am not referring to constipation, in which waste which is naturally (albeit slowly) making its way through the digestive system, but to food matter which has permanently/semi-permanently attached itself to the walls of the digestive tract. This is a common occurrence, especially when following the traditional American diet, and is primarily due to the types of food consumed. As revealed by autopsy, there have been cases where more than 40+ lbs of digestive waste was found lodged inside the digestive tract of deceased individuals. Aside from the obvious negative health implications associated with such poor clearance of digestive waste, it can and does directly affect the waistline. Even as little as 5-10 pounds, which is very common, can cause the stomach to protrude. In terms of food type, the principal offenders are animal proteins and refined carbohydrates. Foods such as whole-grains, fruits, and vegetables contain large amounts of both soluble and insoluble fiber, which is critical for keeping the walls of the intestines and colon free of debris. Dietary fiber is especially important for BB’rs, due to the sheer volume of food consumed. Unfortunately, most BB’ing diets are severely deficient in dietary fiber, further compounding the problem.
It also bears mentioning that many BB’rs suffer from gluten intolerance, which affects around 15% of the U.S population. Left un-treated, it can cause digestive upset resulting in bloating, gas, stomach pain, constipation, and diarrhea. This condition is only occasionally diagnosed, and with the majority of BB’rs frequently ingesting gluten-rich foods in large quantities, this malady is without doubt contributing to the distension seen in a significant percentage of BB’rs.
As shown above, there are multiple food related factors which can adversely affect a BB’rs midsection, such as food volume, food type, and personal response to one’s diet. This brings me back to the original question posed earlier, which was…“Why didn’t the BB’rs of the 80’s and early 90’s have to deal with the distension that is so common today? Frankly, the BB’rs back then were much lighter, with the average pro weighing about 185-225 lbs, and as such, they didn’t require the same amount of food to sustain their mass. Only a few men pushed the envelope to around 240ish’ and as mentioned earlier, only one man throughout the 80’s-early 90’s hit 250 pounds…Lee Haney. These days, on average, pro BB’rs eat so much more than their forefathers. It was common to see a pro BB’r from the 80’s eating 3,000 something calories (or less) per day in the off-season, with many pros pushing their calories all the way down to 2000 calories (or less!) during contest prep. Obviously, when eating that amount of calories, distension is going to be much less prevalent in the off-season and even more so pre-contest. If anyone has any doubt regarding the connection between food intake and stomach distension, try following a similar diet and see for yourself. For 7 days, eat 5,000 “clean” calories daily and then take a look at your stomach at the end of the week. This should put any doubts to rest.
The next cause of stomach distension on the list is stretching of the abdominal wall, particularly the transverse abdominis. The transverse abdominis is a flat, sheath like muscle which runs underneath the superficial muscles of the abdomen, providing thoracic and pelvic stability. In addition, it helps maintain the midsection’s natural form by holding the other muscles of the abdomen in place, preventing them from spilling outward. If this muscle becomes weakened or stretched (as can easily happen through a combination of force-feeding and training), its ability to hold the midsection in place is compromised, allowing the stomach to protrude, or hang outward. Unfortunately, several of the practices involved in modern BB’ing negatively affect the integrity of this muscle, with few BB’rs taking any type of corrective action. Repeated force-feeding (or any dietary habit which results in a distended abdomen post-feeding) will apply internal pressure to the transverse abdominis, stretching this muscle outward. Overtime, this chronic stretching causes the muscle to lose its elasticity, conforming near-permanently to the stretched position.
The transverse abdominis is also adversely affected by certain forms of training, particularly exercises which involve a lot of core stabilization. Powerlifters are often taught to intentionally push the midsection outward during a lift by holding air in the stomach. This increases whole-body stability, which transfers over to maximal strength. Generally, this technique is avoided by BB’rs, due to its propensity to expand the midsection. However, while one may not intentionally engage in this practice, it complete avoidance is near impossible. In fact, the body will naturally attempt to stabilize itself to some degree in nearly every lift we perform. Obviously, lifts which utilize heavy weights and require greater torso stabilization, such as squats, deadlifts, overhead presses, and bench presses (compound lifts in general), will necessitate greater activation of the abdominal muscles.
Today’s BB’rs are more likely to encounter this issue than the BB’rs of days past, due to the significant differences in training styles seen between the pros of the 80’s and today. Starting with Dorian Yates, modern BB’ing witnessed the establishment of a new trend, in which the focus moved away from the high volume, pump oriented style of training, to one more focused on progressive resistance, in which volume was decreased and a new focus was placed on lifting as heavy and intensely as possible. At the same time, BB’rs began moving away from the over-use of isolation exercises and began favoring the traditional mass-builders, in an attempt to get as big as possible. This included the re-immergence of certain exercises which were largely absent from the training routines of the 80’s, such as deadlifts. While aesthetically detrimental, this approach was effective, with BB’rs moving heavier weights than ever before on the compound exercises and as a result, they showcased a level of muscular development which was unheard of in the 80’s.
In addition, this new training style is also likely to lead to increased hypertrophy of the abdominal muscles, further contributing to the size of the midsection. Acting as natural stabilizers, the muscles of the abdomen lend support to the upper-body while training, particularly when performing the basic exercises. As the load on the target muscles is increased through progressive resistance, the muscles of the abdomen grow in order to accommodate the increased load. While this may contribute to the overall size of the midsection, it plays only a minor part and is mentioned more as an afterthought than a significant factor.
Having addressed the role of both food and training in stomach distension, we’ll move onto the subject which tends to draw the most interest…drugs. Of all the PEDs used in modern BB’ing, GH & insulin have been deemed the primary culprits and rightly so. However, they are often misrepresented and in many cases attributed a far larger share of the blame than what they are responsible for. Insulin is said to cause distension through the build-up of visceral fat, but unlike subcutaneous fat (which is stored directly beneath the skin), visceral fat is located between and around the vital organs. This form of intra-abdominal fat, when stored to excess, is not only detrimental to one’s health, but adversely affects the appearance of the midsection as well.
Before going any further, I want to want to make a distinction between the stomach distension witnessed in the competition-ready BB’r versus one who is in off-season shape. While visceral fat build-up may contribute to distension in off-season BB’rs (to what degree can vary substantially), it is very unlikely to play a significant role in the competition ready BB’r. The primary argument put forth by those who claim that visceral fat is largely responsible for the distension observed on contest day assert that visceral fat is more difficult to lose than sub-q fat and therefore, even though the BB’r may be in shredded condition, he will still be carrying enough visceral fat to cause pronounced distension. This is pure hogwash. In numerous studies conducted over the last several decades, it has been shown that in males, visceral fat is lost just as rapidly as subcutaneous fat during times of caloric restriction. In females, visceral fat is lost even more rapidly than subcutaneous fat. By the time a BB’r has dieted down to 3-4% BF, visceral fat stores will have been reduced comparatively. There is virtually no way for a professional BB’r, especially in light of the pharmacology typically employed, to retain a large amount of visceral fat at such a low bodyfat percentage.
It should also be noted that exogenous insulin use, being counterproductive to fat loss, is generally minimized during contest prep, as the presence of insulin impairs the rate of lipolysis. More so, the risk factors associated with intra-abdominal fat storage are largely absent from BB’ing pre-contest regimens, making post-diet retention even more unlikely. Some of these known risk factors are: The consumption of alcohol, high fructose corn syrup, and trans-fat, as well as excess saturated fat and sugar in general. Tobacco use, lack of exercise, increased cortisol, and caloric intake above maintenance are other risk factors. Not only is the traditional pre-contest model commonly devoid of these risk factors, but it generally promotes a physiological environment which is disadvantageous to visceral fat storage. Furthermore, the PED protocols normally employed during the pre-contest phase work to combat visceral fat retention. Both testosterone and growth hormone have been clinically proven to decrease visceral fat, as have T3, Anavar, and trenbolone (among others). At the very least, the dietary guidelines, exercise habits, and drug programs utilized by pre-contest BB’rs makes the disproportionate preservation of visceral fat improbable.
So, when it comes to bulging guts displayed on the contest stage, insulin plays only a minor role, at best. It is possible for significant amounts of visceral fat to be retained when subcutaneous fat stores are low, but this would require a set of circumstances to be present which rarely manifest themselves in stage-ready BB’rs. When it comes to the off-season, it is a different story altogether, but since this piece is focusing primarily on distension witnessed in competition BB’rs, I am not going to specifically address the issue.
Moving on to the next drug on the list, let’s take a moment to address GH. The idea of bulging bellies and GH have become so synonymous that the term “GH gut” has become commonplace in the BB’ing community; so much so that one would be hard-pressed to find a single individual who is ignorant of its meaning. Few drugs, if any, have been both abhorred and adored for their physique altering effects, as much as GH. On one hand, we have those who blame GH for killing the aesthetics of our sport, while others are willing to spend $1,000’s per year to receive its benefits. In the eyes of some, GH has been labeled as a near-magical elixir of the PED world, capable of and necessary for transforming the physique from one of mediocrity to one of excellence. In reality, GH is prized for two primary functions; fat loss and increased IGF-1 levels. When combined with AAS, the two make a formidable team.
It is well known that GH is capable of causing organ growth. This indisputable fact can be confirmed with a simple PubMed search. While GH is capable of causing severe overgrowth of the internal organs, in order for this to occur it would have to be abused at very high doses for many years; at doses much higher than what the typical BB’r would use. I will also point out that the organ growth associated with GH use is permanent; once the organs grow, they will not shrink back to their normal size upon discontinuance of the drug. This last point is important to understand, as it allows us to compare the effects of high-dose GH use in real-world bodybuilders both pre and post use, as well as in BB’rs who have been known to use GH, but who have experienced a visually significant reduction in waist circumference within the course of one season. Comparing the differences under these circumstances allows us to better determine the extent to which GH is responsible for enlarged midsections. I could sit here for an hour relaying the experiences of clients and personal acquaintances who have used massive doses of GH for years, yet who still have what would be considered small waistlines. I could also sit here and speak about the cycles of anonymous pro BB’rs who have used massive doses of GH for many years, yet who still showcase waists absent of any extraordinary distension. From the reader’s perspective, using a bunch of nameless people to illustrate my point would be meaningless. Instead, we will look at pro BB’ing in general for validation.
It is widely accepted that GH use is rampant in professional BB’ing. While the doses used varies greatly, due to its exorbitant cost, there are few who would deny that this drug plays a central role in the PED programs of today’s BB’rs, with some using in excess of 20 IU per day. By all accounts, 20 IU is considered a “large” dose, one which only a relatively small percentage of professional BB’rs can afford. With this in mind, let’s compare the midsections of pro BB’rs in the open class to those of the 212’s (formerly 202’s). While there are certainly many open class competitors who do not exhibit serious distension onstage, why do the 212’s seem to be almost completely unaffected by this phenomenon? Could it be that these little guys just don’t use GH? Haha…next question. Well, maybe the 212’s just use much smaller dosages? No…I don’t think so. The truth is that GH use is just as promiment in the 212’s as it is in the open class and if anyone thinks that the flat midsections seen on the 212’s are due to smaller dosages of GH across the board, I can assure you that there are plenty of 212’s abusing the shit out of GH who have itty-bitty midsections, while many less successful open competitors who use little to no GH and have big-ass guts. By and large, any pro BB’r today who can afford to use GH is using it, regardless of whether they compete in the open or the 212 lb weight class. So, why do the 212’s display much less distension, in general? I’ll tell you this…it is not due to a discrepancy in GH use, but to a combination of the previously mentioned factors, with food consumption being particularly relevant.
Unlike the open competitors, some of the guys in the 212 have to nearly starve themselves just to make weight, while others have not yet filled out their frames and remain close to their competition weight even in the off-season. The difference in bodyweight observed between the two groups translates into a considerable difference in caloric intake, which has a direct impact on the volume of food consumed.
I am sure many of you have also noticed a distinct difference in the size of the midsections among the various competitors in the open class. Often there are two BB’rs of equal size, yet one has a much smaller waist than the other….and in some cases, the much larger BB’r has a flatter waist than the smaller BB’r. At the level of the Mr. Olympia, everyone has access to the same drugs and for most, they are all doing whatever it takes to win or place higher. If using more GH would make that happen, that is what would be done. Knowing this, if GH had such deleterious effects on the waist, it would make sense that most, if not all of the Olympia competitors would have massively distended waists by now. I mean, look at Jay Cutler. He is the biggest man in pro BB’ing and is also a multi-millionaire. Purchasing large amounts of GH would certainly not be a problem for him and although I don’t know Jay personally, I tend to think that “Mr. Olympia” is likely using as much GH as it takes to get the job done. Common sense dictates that if anyone is a candidate for GH-induced waist distension, it would be Jay Cutler, but wait a second, Jay can pull off a vacuum and has never had a distended waist. Sure, he may have a “wide” waist, which is purely genetic in nature, but he is definitely NOT suffering from distension.
How about Kai Greene? For the last 2-3 years Kai had been ridiculed for his distended waist, with the peak of criticism coming at the 2010 Olympia, when his waist was so big that he looked like he was about to birth a small child. At this time, many online posters ignorantly claimed that Kai had permanently ruined his body and could never bring his waist back down to what it was when he won the 2009 ASC. After all, GH causes permanent organ growth, so that means Kai’s “GH gut” was here to stay. He might be able to take some steps to bring it down a little bit, but for the most part, this problem was deemed un-fixable…a problem he was stuck with for the rest of his BB’ing career. Well, if ever there was a miracle man, it was Kai Greene, as he appeared on the Olympia stage in 2012 with a waist as small and flat as what he showed us at the 2009 ASC. Actually, in a last ditch effort to reduce his midsection right before the show, Kai had a revolutionary new medical procedure performed, in which parts of his internal organs were removed, similar to gastric bypass surgery. This procedure reduced the size of his midsection by over 50%, bringing his waist back to its 2009 ASC form and securing him a 2nd place spot at the Olympia (it wouldn’t surprise me to read something like this online). The bottom line is that if the majority of Kai’s distension had been attributed to enlarged organs due to GH abuse, he would not have been able to bring his midsection down so tremendously (Note: through what I believe to be credible sources, Kai has used extensive quantities of GH over the years; more than most).
This is not the 1st time we have witnessed a BB’r dramatically decrease the size of his waist over a single season and it won’t be the last. Over the last 10+ years of working with BB’rs and strength athletes, I have seen numerous individuals use anywhere between 1-30 IU of GH per day, with dozens using between 10-20 IU per day for years on end, yet still maintaining tight waistlines. I have seen the reality of GH use and what it does to midsections…and while it can and will increase one’s waist size over time, the extent to which it does so has been highly exaggerated. In almost all cases, the BB’rs with the greatest degree of distension are those whose caloric requirements are very high and must repeatedly force-feed themselves, although there are always exceptions to the rule. Rarely have I seen a small BB’r, despite his GH usage, display a big ole’ gut. As Dennis Wolf so aptly put it during one of his previous off-seasons, the principal cause of his distended abdomen was due to the “food baby” he was carrying at the time. While the term “food baby” may not be as exciting to use as “GH gut”, it would certainly be much more fitting in a large number of cases.
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