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Janet Layug Will Not Defend Bikini Title At 2021 Olympia
Reigning Olympia Bikini champion Janet Layug will not compete during this year’s competition.
Janet Layug has been a force in the Bikini Division since 2013. She has totaled 12 victories since becoming a professional and her biggest came at the 2020 Olympia. Layug finished at the top of the division during the biggest competition of the year but she will not be defending her title this time around.
Layug put together an IFBB Pro show that was Bikini only on Saturday, July 31 called Battle of the Bodies. During the competition, Layug announced that she will not be apart of this year’s Olympia. Mr. Olympia LLC shared the video on their Instagram page.
“I’ve been competing since 2013, a very long time, and I’ve enjoyed every moment of it. We have the Mr. Olympia show coming up again, here in about 10 weeks. I feel as though, with the journey and the path that I’m taking, I’m announcing that I will not be competing in this year’s Olympia.”
This means that there will be a new champion in the Bikini Division and it could be Maureen Blanquisco, who took home the prize during Janet Layug’s Battle of the Bodies. Elisa Pecini will also be in line to take back her title this year.
Layug saw great success during the Olympia with three-straight top three finishes. In 2019, she was beat out by Pecini but was able to get her revenge during the 2020 competition. In 2018, Layug finished third behind Angelica Teixeira and Lauralie Chapados.
Janey Layug did not close the door on future competitions but there is no plan of when she will return to the stage. Also, there were no reasons disclosed as to why she will not compete at this year’s Olympia.
“It is a bittersweet moment for me, but I think it’s the best choice. As we all know, when one door closes, a new one opens. So I’m beyond honored to present the award to the Bikini champion tonight, at my show, whoever that might be, and send then off to compete at the Olympia this year.”
The presence of Janet Layug will be missed at this year’s event but there is a chance she will be able to pick up another title in the future. As disappointing as it is to see Layug not compete, it is nice to see one of the best in the sport take a break when it is needed. And we know one thing for sure — there will be a new champion in the Bikini Division.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How Andrei Deiu Works Out For A Camera Ready Body
This workout from Andrei Deiu will get you shredded so you see those desired gains unfold for others to envy.
Andrei Deiu is a Romanian bodybuilder and model who has transformed his life and body into something he is proud of. By breaking old habits and having to adjust to new ones, he is a prime example of what resilience and hard work can do for your goals.
Too often do we spend too much time online trying our hardest to put together a solid workout plan. With so many influencers claiming they have the secret weapon, it can be challenging to weed through all the nonsense to find the truth. But we are missing one critical piece to make our lives so much easier. Looking at bodybuilders and other athletes who we know and love can give us great inspiration as their workouts are proven to work with that respective athlete as the end result. It isn’t magic, just hard work and a will to want to change.
Andrei Deiu knows just what it takes to work from nothing and create a toned and sculpted aesthetic that others will envy.
Full Name: Andrei Deiu
Weight
Height
Date Of Birth
175-185 lbs.
5’11’’
05/08/1996
Profession
Era
Nationality
Bodybuilder, Model
2010
Romanian
Andrei had to change his mindset before he could transform his body physically and with the right training routine and diet program, he was able to do just that. Making the change wasn’t easy but with the right guidance, it is something you can do and this workout from Andrei is perfect for getting started.
About Andrei Deiu
Andrei found himself in a quite the predicament in his younger years, playing video games and eating junk food while really letting his health slip. As his weight began to increase, this led to low confidence and the vicious cycle of bullying began. But instead of running and hiding, Andrei took the gym and built up a physique he certainly knew others would envy. Soon after, he would enter his first bodybuilding competition and soon after that, began modeling for various clothing brands and fitness apparel. With hard work and a will to be the best, Andrei turned his life around and became a real force in the fitness community.
Andrei Deiu Training Routine
With this training routine, Andrei is always looking to continue to grow in strength and size and includes exercises for every muscle group to achieve that. Working with varying weights and reps, this seven day plan is guaranteed to give you gains that you want to see most. While these exercises are meant to build strength, they are all designed to increase energy and provide for endurance to keep him powered through the entire workout and those to come. Ultimately, this workout is used to improve his weaker areas so nothing ever lags behind.
Day #1: Chest & Shoulders
Exercises
Sets
Reps
Chest Press
3
10
Incline Press Up
3
10
Cable Flys
3
12
Dumbbell Bench Press
3
10
Machine Chest Fly
3
10
Lateral Raises (Seated)
3
8
Day #2: Back & Abs
Exercises
Sets
Reps
Pull-Ups
3
12
Seated Cable Row
3
10
One Arm Dumbbell Row
3
10
Reverse Abs
3
15
Lat Pulldowns
3
10
Lat Pullovers
3
10
Deadlifts
3
8
Machine Crunches
3
15
Day #3: Shoulders
Exercises
Sets
Reps
Military Press
3
10
Front Raises
3
10
Side Raises
3
10
Shrugs
3
15
Rear Delt Raises
3
10
Reverse Pec Deck
3
10
Alternating One Arm Side Raises
3
8
Day #4: Cardio & Abs
Exercises
Sets
Reps
Cardio Machine (Treadmill, Bike, Etc.
1
1 Hour
Leg Raises
3
20
Sit-Ups
3
20
Windshield Wipers
3
20
Day #5: Legs
Exercises
Sets
Reps
Squats
3
8
Leg Press
3
10
Leg Extensions
3
12
Standing Calf Raises
3
15
Seated Calf Raises
3
15
Day 6: Arms & Abs
Exercises
Sets
Reps
Triceps Pushdowns
3
10
Skullcrushers
3
10
Overhead Dumbbell Triceps Extensions
3
12
Barbell Curls
3
10
Concentration Curls
3
10
Hammer Curls
3
10
V-Ups
3
15
Side Plank
3
15
Day 7: Legs
Exercises
Sets
Reps
Lunges
3
10
Leg Press
3
10
Leg Curls
3
10
Romanian Deadlifts
3
8
Calf Press
3
12
Standing Calf Raises
3
15
Featured Supplement For Cutting and Toning
While Andrei uses his own supplements of choice, having a solid supplementation routine can work wonders for you as you seek the best for your goals. Some staples like a pre-workout and protein powder are great for those pre- and post-workout needs, but others like a multivitamin, testosterone booster, or intra-workout BCAA can be a game changer. But fat burners can work to shed that unwanted fat so you see that physique you want most.
Transparent Labs PhysiqueSeries Fat Burner
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Check out our list of the Best Fat Burners On The Market For more great fat burning supplements!
Wrap Up
This workout from Andrei Deiu is great for toning and seeing that desired physique you want most. It can be challenging to sort through all the nonsense online to find a good workout but looking to the pros and those who have gone before us can greatly influence our gains. Give this workout a try and see what it can do for your goals today. You won’t be disappointed with the results.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Andrei Deiu Instagram
Roelly Winklaar Appears To Be Out of Tampa Pro
Is Roelly Winklaar out of the 2022 Tampa Pro?
It appears that an interesting development has occurred in regards to veteran bodybuilder Roelly Winklaar. The long-time competitor had set his sights on the Tampa Pro after a disappointing showing at the Chicago Pro. That appears to have changed now as it appears that Roelly could be out of the show.
Recently a new competitors list went live to build some hype ahead of the Tampa Pro. With saw some familiar names on the list, namely Iain Valliere who is looking impressive heading into the show. We expected to see Vailliere face off against Roelly Winklaar at the show. The problem is Roelly’s name was nowhere to be found on the competitors list.
But with his absence from the list of competitors, many have speculated Roelly Winklaair is out of the Tampa Pro. Below is the competitors list for Men’s Open Bodybuilding.
2021 Tampa Pro Competitors List
With Roelly Winklaar potentially out, that leaves only Iain Valliere and Maxx Charles at the top of the heap. Both competitors have what it takes to earn their opportunity to compete at the 2021 Olympia. While Charles has been very impressive in recent showings he’ll have all he can handle taking on Valliere.
As for Roelly Winklaar it’s unclear where he stands. If he doesn’t compete here his chances of being able to qualify for the Olympia will grow even more slim. For now we’ll have to wait and see. Rumors have surfaced that he could compete in Spain, but that has yet to be confirmed.
What do you think of Roelly Winklaar potentially being out of the Tampa Pro?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Arnold Schwarzenegger Reveals How Powerlifting Helped His Bodybuilding
Arnold Schwarzenegger discusses his powerlifting past.
Arnold Schwarzenegger recently revealed how powerlifting took his bodybuilding to the next level. The iconic bodybuilder talked about his powerlifting training in a recent monthly newsletter, giving details on how it helped his game.
The most iconic bodybuilder in the history of the game Arnold Schwarzenegger completely changed the face of the sport forever. He used every tactic at his disposal in order to achieve bodybuilding greatness. That ability to think outside the box is what took Arnold to the top of the mountain and beyond.
Arnold Schwarzenegger was the kind of competitor to use psychology to his advantage. He would use mind games in order to psyche out the opposition. That ability to push himself mentally was what enabled him to push past his physical limits. It also allowed him to train in ways that wasn’t common for bodybuilders of the era.
In fact, Arnold Schwarzenegger used powerlifting to take his game to the next level. In his monthly newsletter letter, Arnold broke down how he added powerlifting to his game to supplement his bodybuilding training.
“I loved mixing in powerlifting with bodybuilding one day a week. This was my heavy day: I warmed up with 135, then 225, then 275, then 315, 375, then 405, then 455, then 495. From that I would know the weight I could do for 3 reps, sometimes it was 455, sometimes more or less, it depended on the day.”
Arnold Schwarzenegger went on to talk about his bench press routine that he would follow.
“I would do 5-8 sets of 3 reps. It was a way to get my body used to lifting very heavy. And then I would take off the weight so it was only 315 and do as many reps as I could, and then I was finished with my bench press.”
The iconic bodybuilding champion talked candidly about how goal setting and nuanced training has helped him throughout his life. Goal setting as well as failure.
“There is a lesson in setting a goal and hitting it that has helped me all throughout my life, so if you’re young, set yourself some big goals and work on a sustainable plan to achieve them.
“What you learn is simple: failure is not losing, failure is part of growing. Before I lifted 500 pounds, do you know what I did? I failed to lift 500 pounds, not once, not twice, but tons of times.
“One of the best lessons the gym can teach you is that failure is not an end – it’s a means to an end.”
Still Going Strong
There’s a reason why Arnold Schwarzenegger is so revered. He has achieved great things but has always been candid in his pursuits. Embracing both his successes and failures which is what has taken him to truly great heights. Now that the icon has turned 74 years old, you’d think he’d be ready to slow down. On the contrary, Arnold is still going strong.
What do you think of Arnold Schwarzenegger and his powerlifting methods?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor 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.
Guy Cisternino: Love For Social Media Is Replacing Love For Training In Bodybuilding
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Guy Cisternino shares one of the biggest things he hates about bodybuilding today.
Guy Cisternino is a pro bodybuilder who is not afraid to speak his mind – even if it’s not what people want to hear. That’s why we asked him to share one thing he loves about modern bodybuilding… and one thing he hates about modern bodybuilding. In our latest GI Exclusive, Guy Cisternino details how he loves the camaraderie of bodybuilding but hates how social media has changed training.
In our first GI Exclusive segment with Guy Cisternino, we discussed the viral video showcasing him confronting people at the gym. He was in the middle of a set and was angry due to younger gym patrons filming aggressively close to the current exercise machine Cisternino was using. Ultimately, he was able to explain himself and patch things up with the young gym-goers.
But the problem that started it, filming constantly in the gym during training, is the biggest thing that Guy Cisternino dislikes about modern bodybuilding. In his own words, he believes that, “the love for training is becoming more a love for social media.” What he means by this is that young bodybuilders see training more as “content” rather than a means to improving their physique.
This is, of course, a very generalized statement. But it tracks with what Guy Cisternino was telling us in a previous segment as well. Cisternino loves hardcore focused bodybuilders. Branch Warren is one of his biggest inspiration. Today, he sees less of that and more young bodybuilders constantly filming their training and filming random content in between sets. Cisternino worries that young bodybuilders are trying to skip the line and become famous before they accomplish major victories as a competitive bodybuilder.
Social media has also proved that you can be successful without ever competing. Influencers like Rich Piana, Bradley Martyn, and Craig Golias find success through social media without having to compete on the pro level. Guy Cisternino argues that those individuals are the outliers. The problem is everyone wants to be the outlier instead of doing the hard work of becoming a successful pro.
“They’re trying to be in our shoes as professionals before even stepping on stage. And it’s frustrating,” Guy Cisternino states in our interview. He continues:
“And yeah, in my eyes, and I don’t think it’s bad to say But for me to say it’s not disrespectful to think that a 20 year old kid has a camera crew filing himself working out because he thinks… he’s trying to be somebody on the same level as somebody like me? What I do? It’s crazy. It’s like, I would never act like I’m a professional football player on social media because I’m not a professional football player. But you’re going to act like you’re a professional bodybuilder or professional trainer and you’re 20 years old and have a camera crew? Like work for what you have.”
This is a divide between generations that exists beyond bodybuilding. A portion of millennials and Gen Z grew up a world where it feels like anyone can become famous because sites like YouTube and Instagram have a low bar for entry. Namely, it’s free to upload and broadcast content. Once that content became monetizable – newer generations discovered there was money to be made via influencer success.
But much like fame in any era – it can only be a small percentage who actually achieve it. Now with the bar for entry lower, it at least seems like more individuals are attempting to pursue it. There’s nothing inherently wrong with this. But when it enters tried and true traditions or public spaces – it can clash with the old way of doing things.
Is one inherently worse than the other? Time and reflection on an entire generation will be the true teacher. But for Guy Cisternino, it’s simply something he hates about the current state of bodybuilding. It’s not wrong. It’s not right. But it’s something that clashes with what he loves about bodybuilding – the passion for training above all else.
You can watch Guy Cisternino explain his full comments in our latest GI Exclusive interview segment above!
Become Immortal: The 3 Best Exercises That Will Make You Live Longer
Live long with the power of iron.
Respect your elders. Throughout childhood most of us have heard this term in some form or another. And although we did respect grandma and grandpa we think it’s safe to say none us wanted to look like them. If your grandpa was Jack Lalanne then I’ll give you that one. Fortunately – for the rest of us – we don’t have to. According to modern day science you can have the wisdom that comes with age and still keep the body of Conan The Barbarian. How? With some good ole’ fashion perspiration and inspiration my friend. Besides, I’m sure we would’ve respected grandpa even more if could dead 400 lbs…just sayin’.
According to one of the largest studies done on human gene expression, aging profoundly affects skeletal muscle, including loss of muscle mass and strength and increasing the levels of fat and connective tissue. This condition is known as age-related sarcopenia. However, sarcopenia can be combated with physical exercise as it is shown to counteract the effects of aging on certain genes.
“Strikingly, we find that genes that are associated with both aging and physical capacity are largely counteracting. The presented data thereby support efforts to maintain high physical fitness in an aging population to counteract negative effects on mitochondrial function.”
Even more interesting is that the body does not have an age-limit on improvement by exercise. Exercise, particularly weight lifting, have shown health improvements from people 80-90 years old. And the only reason that we can’t say even older is that is the oldest sample tested. It’s postulated that at any age exercise can have benefits when applied properly. So now that you know exercise can keep your engine burning for a long time what are the best ones to do? We’ve got a couple of suggestions.
The Sled Pull
Although recent to the fitness world in America the sled pull has been performed for decades by our Scandinavian logger friends. That’s right, the sled Pull was originally a log pull, and they didn’t tweet about it either. The sled pull is awesome because it’s a functional movement exercises which means it’s easily applicable to everyday life. Not only will it keep you out of the wheelchair but out of the physical therapist office as well. It’s lack of eccentric loading means it causes minimal wear on your body, greatly reducing the chance of injury or soreness. “I’m falling and I can’t get up”, not for you.
Squats
We know this is an obvious one but who doesn’t like hearing they’re right anyway? Simply put this is one of the best bone density, muscle building exercises out there. Why spend your golden years drinking lemonade on a porch when you can spend it hanging off the side of a cliff? This full body weight bearing exercise will help stave of things like osteoporosis and leave the doctor’s office as empty as high noon in a western.
Cardio
Whether you run a marathon, play racquetball, or swim, it really doesn’t matter. Just keep your cardio rate up for an extended period of time. The shortness of breath commonly associated with a set of stairs and old age can become a thing of the past. Pick a fun cardio workout that you enjoy doing and try to do it atleast twice a week. Better yet join a rec team and play with others! Having fun in social settings have been repeatedly proven to keep you happier and healthier in the long run.
We know you were looking forward to riding one of those stair mobile thingys pedaled on daytime t.v., but “I’m falling and I can’t get up” is no longer part of your vocabulary. Get up, get out, and train!
Are “Stretching Intervals” the Secret to Better Fitness?
What role does stretching play in your workout routine?
Most people in the health and fitness community will tell you that stretching is good for you, but the agreement ends there. In terms of anything more than that — how often should I stretch? What types of stretches should I be doing? Should I stretch before or after a workout, or both? — you will find thousands of camps, each with thousands of equally legitimate-sounding studies backing up whatever their personal belief is about the role of stretching in the workout.
We did a quick roundup online of what the research is really saying about stretching. Some experts even suggest that taking time to stretch during your workouts, rather than before or afterwards, is the most beneficial type of stretching you can be doing for your body.
Certified Pilates instructor Sarah James recently spoke with Well+Good to discuss her “stretch intervals” method, which consists of taking time to stretch in between reps during strength training: “It’s using time while you’re resting to get energy for your next exercise—you might as well be stretching, because you’re [using] every second of your time in a smart way.” Basically, since most of us just about collapse from exhaustion in between sets anyways, her view is that doing light stretching instead is a great way to maintain the body’s equilibrium.
The goal when working out is always to keep yourself as consistently active as possible for the duration of the workout. So, if you stretch between sets instead of lying on the floor like a beached whale, you’re doing a much better job of keeping your body fluid and in motion for as long as possible.
Another universal truth of stretching is that it increases flexibility. In the bodybuilding world, we tend to minimize flexibility as a way of thinking about the body in favor of traits we might prefer: strength, muscle mass, definition, etc. But here’s why it does matter to us: flexibility means durability.
Flexibility isn’t just useful in helping you touch your toes; flexibility helps your body heal faster, acclimates your muscles to change, and, most importantly, flexibility significantly reduces your chances of sustaining a serious injury in the gym. (At least, if you’re working out correctly, it does.) The range of motion you have in your joints shouldn’t be overlooked, whether your lifting weights or doing squats. Injuries like torn muscles, rotator cuff injuries, and even sprained ankles can keep people out of the gym for weeks or even months. So, flexibility is not only one of the core principles of fitness, it’s also an important preventive health measure.
Harvard Health gathered data from the American College of Sports Medicine on the perfect way to stretch. Their panel concluded that stretching is necessary at least two or three times a week, even for those who are not athletic, as a healthy part of body maintenance. So, for those of you who are working your bodies hard in the gym every day, stretching should be an every day thing as well, otherwise you’re not maximizing your workouts.
How do you stretch when you do your workouts? Let us know in the comments below!
Optimum Nutrition Pro Gainer Review For Quality Muscle
This high-protein weight gainer is great for putting on mass and taking in high amounts of protein.
Product Overview
When it comes to building mass and increasing strength, it is important to have the right supplement and a mass gainer can be of great help. Packed with the right amount of macronutrients and other ingredients to influence muscle growth and recovery, this supplement is perfect for boosting strength and size while also packing on healthy weight for all your clean bulking needs. With a clean protein-carb ratio, you never have to worry about those gains again. Optimum Nutrition Pro Gainer is a great mass gainer and weight gaining supplement to deliver great results with quality nutrition.
With the right balance of macros, mass gainers can boost muscle growth and recovery while also allowing you to meet your caloric intake for those in a bulking phase. Even with clean carbs and healthy fats, it can help keep you lean as you build muscle and a good source of fiber can aid in digestion to avoid any stomach discomfort. Optimum Nutrition Pro Gainer does this and much more and is a great mass gaining product for you.
Optimum Nutrition Pro Gainer is a high-protein formula that delivers great ingredients for your mass gaining needs. With 60g protein, 85g carbs, and 32 vitamins and minerals, this supplement ensures quality nutrition.
Optimum Nutrition is part of a global nutrition group that has set the bar high for sports nutrition for over 30 years. Helping performance athletes meet their goals, Optimum Nutrition works to develop great supplements for all of your sport and fitness needs. With strict requirements on raw materials needed to produce such high-quality supplements, they take pride in knowing their products are the best for crafting physique and working to accomplish all fitness goals.
Pro Gainer Highlights
Optimum Nutrition Pro Gainer is a high-protein formula that delivers quality protein, clean carbs, and healthy fats so you can pack on muscle and see those desired gains you want most. Paired with the right balance of heavy training, recovery, and quality nutrition, this is that missing link for all your clean bulking needs. With 60g protein, 85g carbs, and just 650 calories per serving, you get a safe and effective product able to tackle any and all of your weight gaining goals. The best part is there are no more than four grams of added sugar and 32 vitamin and minerals address the needs of you as an active individual.
Ingredients & Nutritional Information
Carbs and Fat
Carbohydrates play a significant role in retaining all the protein and minerals in our body. One can’t just aim to attain a perfectly shaped body without the fats and carbs. Each serving of this wonder supplement helps you in keeping your body sustained and without getting drained of our energy (1). There are no traces of trans fat in the product, and it contains 80 mg of Cholesterol and 380 mg of Sodium, respectively. The total carbohydrate content is 85g of which dietary fiber is 5g, and total sugars are 7g (includes 2g added sugar).
Proteins and Vitamins
Optimum Nutrition Pro Gainer consists of essential minerals and proteins, which help absorb the nutrients and goes smooth on the digestive system. The much essential calcium and iron boost bone strength and helps support muscle strengthening. Packed with 60g of proteins per serving, this health supplement works as a premium enrichment powder, which acts as a booster and helps you in your post recovery for serious gains (2).
Other Nutrients
The human body requires numerous micronutrients other than the essential proteins or carbs to build a healthy body. These nutrients assist in building muscle growth and strength. Optimum Nutrition consists of 32 such beneficial vitamins and minerals that co-work with carbohydrates and proteins by providing you the much-needed energy to workout.
Predominantly, this health supplement contains nutrients from Milk, Egg, Soy, and Wheat.
Benefits
Whey Protein
Whey protein is an excellent way to get protein, which is the best in quality. It is complete and contains all the essential amino acids. It gets easily digested and absorbed within the body. As we grow older, we lose a lot of muscle naturally. Whey protein prevents this to a great extent. It contributes to active muscle growth and keeps it well maintained and ensures it is always strengthened (3).
Calcium Caseinate
It is entirely lactose-free, high in protein, and does not contribute to carbs or fats. It gets released and absorbed slowly, but very is useful. It is rich in BCAAs and Glutamine for muscle recovery and growth after a heavy workout.
Egg Whites
Egg whites are entirely cholesterol-free, low-calorie food, rich in protein and essential nutrients for good cardiovascular health. It keeps blood pressure under control and contains all the vital vitamins.
Amino Acids
Amino acids are essential for various purposes. It increases muscle growth, reduces muscle soreness, and controls the extent of exercise fatigue (4). It prevents muscle wasting and helps people recover from liver disease. It prevents muscle damage of any form. Amino acids help in increasing the endurance levels and ensure you work out better. It also enhances lean muscle growth by increasing the extraordinary amount of necessary protein synthesis, which will further empower muscle growth and repair. Rebuilding muscles that were broken down during exercise can be easily handed in this manner.
Calories
650
Protein
60g
Carbs
85g
Fat
8g
Sugar
6g
Flavors
Double Chocolate, Vanilla Custard
Best Way To Take
Take 1 scoop with 16 fl. oz. of water, milk, or your favorite beverage.
Price, Flavors & Effectiveness
Optimum Nutrition Pro Gainer is a great mass gaining supplement for all your needs when it comes to building strength and size and putting on that healthy weight. With 14 servings per container, one scoop will pump you with all these amazing ingredients for serious gains. Two great flavors in Double Chocolate and Vanilla Custard ensure an amazing taste.
Pros
Good post-workout recovery shake
Can also be consumed between meals
Mixes well with no clumping
No unwanted side effects on your stomach
Fast results
Cons
Packaging can be better
Does contain artificial sweeteners like sucralose
Price: $44.99
Check out our list of the Best Mass Gainers for more great mass gaining products!
Overall Value
Optimum Nutrition Pro Gainer is that mass gaining supplement designed to give you the best in terms of increased strength and size as well as packing on that healthy weight. A great protein-carb ratio is matched by amazing added ingredients so you see the best results possible. Optimum Nutrition is a company who knows the needs of athletes and seeks to produce only the best products around. What you are really getting is a high quality mass gainer with clean and effective ingredients and a proven formula. Check out Optimum Nutrition Pro Gainer today and see what this amazing supplement can do for all your muscle building and weight gaining needs.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Optimum Nutrition and Envato
References
Jequier, E. (1994). “Carbohydrates as a source of energy”. (source)
Pasiakos, Stefan M.; Lieberman, Harris R.; McLellan, Tom M. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Pasiakos, Stefan M.; Lieberman, Harris R.; McLellan, Tom M. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Fedewa, Michael V.; Spencer, Steven O.; Williams, Tyler D.; Becker, Zachary E.; et al. (2019). “Effect of branched-Chain Amino Acid Supplementation on Muscle Soreness following Exercise: A Meta-Analysis”. (source)
Sarah Robles Wins Bronze At 2020 Olympic Games
American weightlifter Sarah Robles took home the bronze medal in Tokyo.
Sarah Robles went into Monday’s final in the Women’s +87-kg category at the 2020 Olympic Games in Tokyo looking to return to the medal stand. After a strong performance, Robles earned bronze for the second-straight Olympics and became the first U.S. woman to win two Olympic weightlifting medals.
It was a competition full of storylines, headlined by Laurel Hubbard and her journey to become the first transgender athlete to compete in the Olympic Games. By the end of the day, Robles had stole the show.
Robles successfully completed five of her six lifts to total 282-kg (621.7lb). She went three-for-three on snatches, with her final attempt being 128-kg (282.1lb). Robles then completed a clean & jerk of 154-kg (339.5lb). She missed on her sixth and final attempt of the day. This allowed British weightlifter Emily Campbell to erase a deficit and earn silver. China’s Li Wenwen took home gold in the competition.
Sarah Robles has been one of the best powerlifters for the U.S. for nearly a decade. At 33 years old, Robles became the oldest American woman to medal at the Olympics and the second-oldest to compete. She finished sixth at the 2012 London Olympics and earned bronze during the 2016 Rio Games.
The success for Robles has not just taken place at the Olympics. Since 2009, she has represented America at the World Weightlifting Championships. This includes three gold medals in 2017 in the snatch, clean & jerk, and total. Robles has also seen great success at the Pan American Championships, where she has won overall four years in a row from 2017-2020.
Robles took to Instagram to celebrate her medal. Her performance came just one day after her birthday.
This victory solidified Sarah Robles as one of the all-time greats in American powerlifting. It is unknown if she will compete at the 2024 Olympic Games in Paris but if this performance was any indication, it looks like there are plenty of good years of competing left in the tank for Robles.
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Cira Nutrition Bright Whey Protein Review For Feminine Gains
This whey protein can enhance growth and recovery for female athletes for serious gains.
Product Overview
A protein supplement is something we always hear about. Whenever supplements come into the conversation, it almost always shifts to the topic of protein powders and which ones are best for your gains. The truth is, we need protein supplements to help us pump our bodies with that vital protein to aid in our health and performance needs. With the right protein powder, you can enjoy this process and only make sure the best is going into your body. Cira Nutrition Bright Whey Protein is a fantastic protein powder for female athletes looking to boost their growth and performance that must be on your shelf.
By including a protein powder in your supplementation routine, you give yourself the best chance at seeing many benefits associated with it. By pumping you with protein, you work to build muscle for that desired increase in strength and size. This will also ensure a healthy recovery by fueling your muscles to recharge so you bounce back faster for whatever workout comes next. The best part about a protein powder is that it works for whether you’re bulking or cutting and can help with weight gain, weight loss, or weight management depending on your goals. Cira Nutrition Bright Whey Protein can do this and much more as a clean and effective protein supplement.
Cira Nutrition Bright Whey Protein is a great whey supplement for women. With 25g protein and a great ratio of macronutrients, this can help power growth and recovery to the next level.
Cira Nutrition is a supplements company that creates only the best products to help you reach your goals faster both inside and out of the gym. They are on your side, only producing the highest quality supplements around so you can lift more, feel better, and have the energy to still do other things you love. On a mission to help you grow in the gym and as a better person, Cira Nutrition is exactly what you need to succeed with all of your fitness and lifestyle goals.
Bright Whey Highlights
Cira Nutrition Bright Whey Protein is a great whey protein supplement to boost all areas of your training, performance, health, and wellness. With great tastes and no added sugar, it feels like dessert without the guilt attached. With 25g of protein and only 2g of carbs and 1.5g of fat, this supplement is a great ratio to fuel all your growth and recovery needs while also keeping you full. A fully disclosed label and pure honesty makes this supplement the best protein powder overall for female athletes and active women.
Ingredients
Whey Protein Isolate: A more filtered form of whey protein, you will find a higher percentage of protein with smaller amounts, if any, of carbs and fat. Many people looking to cut or get lean will gravitate towards whey isolate for their growth and recovery needs (1).
Whey Protein Concentrate: This form of whey contains a healthy dose of all three macronutrients and provides the same benefits as whey isolate in terms of growth and recovery. Those looking to bulk may look to this option (2).
Himalayan Rock Salt: Can help ensure proper sodium levels to allow for your body to digest and break down nutrients better for increased absorption (3).
Stevia Extract: A natural sweetener that allows for better taste without all the negative effects of sugar towards your overall health (4).
Other Ingredients
Natural & Artificial Flavors, Sucralose
Calories
120
Protein
25g
Carbs
2g
Fat
1.5g
Sugar
1g
Flavors
Cookies ‘N Cream, Cinnamon Swirl
Number Of Servings
30
Price, Flavors & Effectiveness
Cira Nutrition Bright Whey Protein is a great protein supplement for female athletes to maximize their growth and recovery gains. With 30 servings per container, 1 scoop will pump you with everything you need to optimize your health and performance. Two great flavors in Cookies N’ Cream and Cinnamon Swirl make sure you never grow bored with the taste.
Pros
Great ratio of macronutrients
Awesome flavors with no added sugar
Fully disclosed and honest label
From a reputable company in Cira Nutrition
Cons
Premium priced option
Only available directly from their website
Price: $39.00
Check out our list of the Best Women’s Protein Powders for more great female protein supplements!
Overall Value
Cira Nutrition Bright Whey Protein is a great protein powder designed to help with your muscle growth and recovery needs while also aiding in any and all things related to weight management, loss, or gain. A protein supplement is perfect for giving you large amounts of protein, as well as other added ingredients, so you see the gains you want most. Cira Nutrition knows the needs of female athletes and works hard to create supplements that reflect that. What you are really getting is a high-quality protein supplement with clean ingredients and great benefits from a reputable and honest company. Try Cira Nutrition Bright Whey today and see what this protein powder can do for your gains.
Try Cira Nutrition Bright Whey Protein Today
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*Images courtesy of Cira Nutrition and Envato
References
Pal, Sebely; Ellis, Vanessa; Dhaliwal, Satvinder (2010). “Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals”. (source)
Devries, Michaela C.; Phillips, Stuart M. (2015). “Supplemental protein in support of muscle mass and health: advantage whey”. (source)
Hall, Harriet (2017). “Pink Himalayan Sea Salt: An Update”. (source)
Goyal, S. K.; Goyal, R. K. (2010). “Stevia (Stevia rebaudiana) a bio-sweetener: a review”. (source)