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How Kumail Nanjiani Got His Absolutely Shredded Physique
Kumail Nanjiani was done playing around and here is the workout that got him jacked.
Kumail Nanjiani is a Pakistani-American actor, stand-up comedian, and writer best known for his comedic roles in both television and film. His training routine in preparation for a role got him jacked and the world went crazy.
Often times we look at professional athletes to draw inspiration for our workouts. For those of us bodybuilders, we typically look to professional bodybuilders because they are living proof of what those workouts can do for us and our gains. But many of us neglect to look at actors for potential sources of workout inspiration. You can’t blame us, for they wouldn’t be our first choice, but actors preparing for a role work tirelessly to perfect their bodies and their workouts are exactly what we need to see an absolutely shredded aesthetic start to unfold.
Kumail Nanjiani has only continued his rise to fame as a comedic writer, actor, and podcaster and when he posted photos of his absolutely shredded aesthetic, the world went crazy. His workouts are perfect for those us looking to do the exact same and Nanjiani is a prime example of what it means to buckle down and get the work done.
Full Name: Kumail Nanjiani (Celebrity)
Weight
Height
Date Of Birth
159 lbs.
5’8’’
02/21/1978
Profession
Years Active
Nationality
Actor, Comedian, Writer, Podcaster
2008-Present
Pakistani-American
This 5-day plan from Nanjiani is intense but allows for proper rest and maximum growth to take place. Each session will focus on one or two body parts, working multiple muscles to save time but also allow for huge growth to take place. On top of proper dieting and supplementation, he can capitalize on all his workouts to ensure no gains go to waste and that he is primed and ready to go for whatever workout comes next.
About Kumail Nanjiani
Kumail Nanjiani is a Pakistani-American actor, writer, comedian, and podcaster best known for roles in the television series Silicon Valley and the romantic comedy The Big Sick. He has voiced characters in animated series and appeared in a number of television and film roles, only adding to his impressive entertainment resume. The world went crazy over his physique after he posted photos of a new and shredded Nanjiani, which was the result for a movie role. Despite his comedic personality on and off screen, Nanjiani was all business in the gym and it certainly shows.
Kumail Nanjiani Training Routine
Monday- Back & Traps
Exercises
Sets
Reps
Hex Bar Deadlift
4
12-15
Farmer’s Walks with Hex Bar
5
50-100 meters
Barbell Shrugs
4
12-15
Straight Arm Cable Pulldowns
4
12-15
Shrugs With Dumbbells
4
15
T-Bar Rows
4
12
Tuesday- Chest & Abs
Exercises
Sets
Reps
Bench Press
5
10
Incline Dumbbell Press
4
10-12
Cable Chest Flyes
4
10-12
Dips
4
15
Hanging Knee Raises with Twist
4
20
Sit-Ups with Twist
4
20
Side Planks
4
30 seconds
Wednesday- Legs
Exercises
Sets
Reps
Walking Lunges with Weight
4
50-100 meters
Hamstring Curls
4
12-15
Squats
4
10
Leg Press
4
10
Seated Calf Raise
3
15
Leg Press Machine Calf Raise
3
15
Thursday- Shoulders & Abs
Exercises
Sets
Reps
Seated Dumbbell Press
4
12-15
Lawnmower Row
4
12-15
Behind-The-Back Cable Lateral Raise
4
10
W Press
4
10
Hanging Leg Raises
4
20
Sit-Ups
4
20
Planks
4
30 secs-1 minute
Friday- Biceps & Triceps
Exercises
Sets
Reps
Preacher Curls
3
10
Reverse Grip Cable Pushdowns
3
12
Standing Alternating Dumbbell Curls
3
15
Skullcrushers
3
12
Concentration Curls
3
12
Chin-Ups
3
15
Saturday- Cardio
For Saturday, this tends to be a mix of cardio machines or weighted exercise circuits consisting of weight with higher sets and reps. The goal is to get the heart rate going so you can really work to build endurance and shed those calories and unwanted fat.
Sunday- Rest
Take the day to do other things you love!
Supplementation For Gains & A Shredded Physique
While Nanjiani uses his own supplements of choice before, during, and after working out, it is important to have a solid supplementation routine in place so you can capitalize on all of your goals. For many of us, having a great pre-workout and intra-workout supplement can offer our muscles the chance to get some real work done, which is exactly what we want. For those looking to cut down and shed unwanted fat, a high-quality fat burner can do the trick to really show off that desired aesthetic. But for everyone of all fitness levels, a protein supplement is imperative and we wanted to share a great protein powder to enhance all those gains and recovery needs.
Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate
Transparent Labs 100% Grass-Fed Whey boasts an impressive array of eco-friendly accomplishments. It’s organic, non-GMO, and gluten-free. There are no artificial sweeteners — a rarity in a world full of whey protein powder, which are almost always filled with chemical flavorings to disguise the chalkiness of protein. There are also no artificial colorings or preservatives added. If you have a sensitive stomach, allergies, or just care about the environment, this is an excellent choice for you and your body weight goals and is easy to digest compared to a whey concentrate.
Price: $59.00
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Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs 100% Grass-Fed Whey Protein Isolate here!
Check out our list of the Best Protein Powders for more great protein supplements!
Wrap Up
This training routine from actor and comedian Kumail Nanjiani will seriously challenge you as you seek to get a very similar shredded physique. With a great 5-day training plan and seriously effective exercises, your muscles will have no choice but to grow, leading to that shredded aesthetic. Looking to professional athletes, but also actors, can be a great source of information when it comes to working out and pairing that with a solid supplementation and dietary routine will only enhance those goals. Give this workout a try and see what it can do for all your gains today.
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 Kumail Nanjiani Instagram
Former UFC Champ Georges St-Pierre Shows Shredded Transformation at Age 40
Georges St-Pierre has gotten shredded in his post fight career.
Georges St-Pierre is looking absolutely shredded these days. The former UFC welterweight and middleweight champion recently revealed his new and improved physique. The most shocking part is that St-Pierre is looking in this kind of shape at age 40.
Georges St-Pierre was once known for dominating the opposition in the UFC. Now these days the former UFC welterweight and middleweight champion has been known for his roles in shows like The Falcon and The Winter Solider.
How do you say “you just messed with the wrong French guy” without actually saying it?
The combat sports athlete has become a full-fledged star at this point. But recently the former UFC champ has been in the news for another reason: his incredible physique.
Georges St-Pierre has always had an incredible physique. When he was dominating the UFC welterweight division, St-Pierre did so with a style and class all his own. He not only performed like a high level athlete, but he also looked the part as well. With an absolutely shredded physically form, St-Pierre sat atop the welterweight division and ruled things with an iron fist.
Georges St-Pierre then retired from competition on top or rather that’s what the MMA world thought. St-Pierre would eventually make his return to the octagon where he would take on then UFC middleweight champion Michael Bisping. In that bout St-Pierre would pack on a considerable amount of muscle to be able to contend with the bigger man.
It seems that Georges St-Pierre was able to hold on to the muscle he built for that fight. A recent photo of the former double champ shows St-Pierre in absolutely shredded condition as he’s stripped away layers of fat to reveal the muscle underneath.
Shredded Form
After cutting out processed food for few weeks, here’s my final result. War face # 2 ??
Georges St-Pierre is looking in top condition and is putting many young fighters to shame in physique alone. Could we eventually see the all-time great back in action again? Only time will tell.
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.
Mike O’Hearn Answers: Is A Bodybuilding Lifestyle Bad For Your Heart & Blood Pressure?
Mike O’Hearn and Vlad Yudin debate about heart heath advice from doctors within the bodybuilding lifestyle.
Mike O’Hearn is a bodybuilder with an incredible physique. But he’s also a bodybuilder who focuses just as much on health and longevity as he does on his outward physique. It’s certainly possible to have a sculpted massive physique but be incredible healthy under the hood. O’Hearn understands that and has dedicated his life to overall health. That’s why we asked O’Hearn his thoughts on heart health and blood pressure for bodybuilders. In our latest GI Exclusive, Mike O’Hearn breaks down why he thinks heavy weightlifting and bodybuilding is ultimately good for your heart and blood pressure.
Mike O’Hearn has seemingly accomplished the impossible. He maintains a mass monster physique without the use of PEDs. It’s so incredible that many believe he is lying and secretly uses steroids. It’s a strong believed rumor that has persisted for nearly O’Hearn’s entire career.
Regardless, it’s clear O’Hearn has been consistent in his claims of being all natural. Not only that – O’Hearn has always promoted healthy lifestyle choices within the world of bodybuilding. It’s surprisingly possible to build an impressive massive physique with unhealthy habits. Mike O’Hearn wants to have his cake and eat it too. An incredible physique and incredible long term health.
But is that fully possible when carrying mass monster levels of muscle? We asked this question to Mike O’Hearn, specifically in regards to heart health and blood pressure. Vlad Yudin states that he had a conversation with a cardiologist claiming that heavy weightlifting and massive muscle is ultimately bad for your heart in the long term. The reasoning behind this is two fold. On one hand, you are still carrying a massive amount of weight on your body. This is harder for the heart to pump blood through. On the other hand, the heart can actually grow like a muscle. Heavy weightlifting can increase hearts size (this is ultimately a bad thing).
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Watch our GI Exclusive segment with Mike O’Hearn above!
When asked about this, Mike O’Hearn had his own rebuttal. He recently visited a cardiologist for a routine check up. Not only is O’Hearn incredibly healthy for his age. He also discussed overall heart heath when it comes to heavy weightlifting. His conversation with a doctor revealed the opposite opinion. Lifting weights helps make the heart stronger. Mix that with a healthy diet and you avoid high blood pressure as well.
So what is the correct answer here? Two different doctors with two different opinions on bodybuilding and heart health. Mike O’Hearn chooses to then look at anecdotal evidence. O’Hearn looks back at pro bodybuilders from the golden era and what we know about their health now in their twilight years. According to O’Hearn, many of these older former bodybuilders are healthier and more able bodied than many people their age. This makes O’Hearn believe bodybuilding, when done correctly, is ultimately healthy for your heart.
Mike O’Hearn puts an important caveat on that statement. It’s very easy for a bodybuilder to abuse the techniques to make up an ultimately unhealthy lifestyle. Bodybuilders can eat crap to bulk up muscle. These “dirty” foods can lead to high blood pressure and ultimately heart problems. Heavy lifting can also go too far. Going hardcore each session in the short term does not look forward towards health in the long term.
O’Hearn also makes one more statement in regards to bodybuilding and heart health. Ultimately, there is a randomness to health as a whole. Some people smoke their whole lives but live to be 100. Some people are incredibly healthy-minded but die in their thirties. This doesn’t mean it’s not worth focusing on health – but it does mean that we shouldn’t accidentally assume coincidence is evidence of an actual statistical trend.
You can watch Mike O’Hearn go into full detail about bodybuilding, heart health, and blood pressure in our latest GI Exclusive interview above!
cbdMD Premium CBD Oil Tincture Review For Muscle & Recovery
CBD has the potential to significantly improve your muscle and recovery goals as an awesome supplement.
Product Overview
As athletes looking to build muscle and enhance recovery, finding a seriously effective supplement to assist us can be a make or break for all our gains and CBD is one such supplement to help us get there. The CBD industry is buzzing right now and has grown in popularity for its effective benefits and safety as a pain and recovery aid. As a supplement people can trust putting in their bodies, it is no wonder why so many have gravitated towards using CBD for the health, wellness, and fitness goals. CbdMD is a great company and their Premium CBD Oil Tincture is awesome for giving you a healthy dose of CBD to aid in any muscle and recovery goals.
Since CBD comes in many forms, it is important to figure out your preference. This supplement comes in forms like oils, capsules, gummies, vapes, topicals, and others, so as you can see, the choices may seem overwhelming. With so many companies trying to capitalize on this new growing industry, finding a high quality product may seem harder than it truly is. A company like cbdMD knows exactly what athletes need for muscle and recovery and what everyday folks need for pain and relief and their Premium CBD Oil Tincture is a prime supplement example of top tier CBD tincture.
Shop at cbdMD
cbdMD is on a mission to enhance the overall quality of life while bringing CBD education, awareness, and accessibility to all. Knowing exactly what CBD can do for people is important to them as they strive to make everyday wellness your new normal through the power of innovation, premium product selection, and a true passion to help the consumer. By working with athletes and other health-minded partners, cbdMD is a trusted and reputable source to get all your CBD supplements.
cbdMD Premium CBD Oil Tincture Highlights
These Premium CBD Oil Tinctures deliver a superior Broad Spectrum CBD formula with natural MCT carrier oil to provide consistent quality that can support your everyday wellness. Jam packed with supporting cannabinoids and working with terpenes, this CBD oil offers you amazing benefits like supporting calmness, enhancing exercise performance, managing daily stress, and complimenting a healthy wellness routine.
CbdMD uses industrial hemp grown right in the United States that is third party tested in ISO-certified laboratories to ensure consistency and top quality. It is gluten-free, vegan, and non-THC with amazing flavors and many strengths depending on your preference. When looking for the right supplement for muscle and recovery, cbdMD oil tinctures are the way to go.
Ingredients
MCT Oil (1g)
MCT oil is derived from fat called medium-chain triglycerides which come from coconut or palm kernel oil. When combined with CBD into a supplement, it can allow for faster and better absorption of CBD so your body gets all the benefits quickly and effectively. MCT oil is also a great source of energy for the brain and pairs well with a high quality CBD (1).
Proprietary Hemp Extract Blend (50.5mg)
Naturally occurring phytocannabinoids (Cannabidiol, Cannabigerol, Cannabinol) are cannabinoids found in the cannabis plant. They are able to interact with our body’s natural systems via the endocannabinoid system which is essential for bodily homeostasis and maintaining a healthy response to internal and external factors. Benefits include relieving pain, reducing anxiety and depression, promoting better sleep, and supporting your immune system, among many others (2,3,4).
Other Ingredients
Natural Flavor
Type Of Application
Tincture
CBD Dosages
300mg, 750mg, 1,500mg, 3,000mg, 5,000mg, 7,500mg
Calories
10
Fat
1g
Flavors
Natural, Berry, Orange, Mint
Best Way To Take
Take 1 serving and place it under your tongue. Let it sit for a moment before swallowing.
Price, Flavors & Effectiveness
cbdMD Premium CBD Oil Tincture is a great CBD supplement designed to support all muscle and recovery needs. With 30 servings per bottle, 1 dropper (1mL) is a serving size to give you everything you want out of this CBD supplement. With four great flavors in Natural, Berry, Orange, and Mint, you can’t go wrong on the taste.
Pros
Superior Broad Spectrum CBD formula
Great benefits and supporting cannabinoids
USA-grown hemp and third party tested
Gluten-free and vegan
Cons
Premium priced option
Price: Range from $29.99 to $209.99
cbdMD Premium CBD Oil Tincture was Best Overall Tincture on our list of the Best CBD Supplements. Check it out here for more awesome CBD supplements!
Featured cbdMD Athlete
James “Flex” Lewis
Flex Lewis is an IFBB pro bodybuilder with an extensive bodybuilding career and cbdMD athlete. To help with his own muscle and recovery goals, Lewis relies on cbdMD to provide him with the best CBD supplements around in order to take full advantage of their awesome products. Lewis is a 7-time Olympia 212 winner with a win at the 2014 Arnold Classic in the 212 event. Looking to continue an accomplished career, Lewis continues to use cbdMD supplements to power him through to the end.
Overall Value
cbdMD Premium CBD Oil Tincture is an awesome CBD supplement designed to support a number of benefits in a safe and effective way. With a Superior Broad Spectrum CBD formula, this supplement is jam packed with everything you want and need for muscle and recovery and can prove to be worthwhile in the long run. cbdMD is a company who understands the needs of athletes, fitness folks, and everyday people and works tirelessly to produce only the best CBD supplements. What you are really getting is a well-thought out and researched CBD tincture with awesome benefits, great flavors, and real safety and effectiveness. Try cbdMD Premium CBD Oil Tincture today and see what this can do for your muscle and recovery goals.
Try cbdMD Premium CBD Oil Tincture Today
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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 cbdMD, Flex Lewis Instagram, and Envato
References
Croteau, Etienne; Castellano, Christian-Alexandre; Richard, Marie Anne; Fortier, Melanie; et al. (2018). “Ketogenic Medium Chain Triglycerides Increases Brain Energy Metabolism in Alzheimer’s Disease”. (source)
Baron, Eric P. (2018). “Medicinal Properties of Cannabinoids, Terpenes, and Flavonoids in Cannabis, and Benefits in Migraine, Headache, and Pain: An Update on Current Evidence and Cannabis Science”. (source)
Gulck, Thies; Moller, Birger Lindberg (2020). “Phytocannabinoids: Origins and Biosynthesis”. (source)
Boyaji, Shafik; Merkow, Justin; Elman, R. N. M.; Kaye, Alan D.; et al. (2020). “The Role of Cannabidiol (CBD) in Chronic Pain Management: An Assessment of Current Evidence”. (source)
4 Reasons Why The Clean-Reverse Lunge Will Perfect Your Legs
Beyond the squat.
We’ve touched a lot on how leg day is perhaps the most dreaded day in a bodybuilder’s workout schedule. It’s rough, it’s tough, and it can be draining if you’re training correctly. It’s a day that’s meant to separate the men from the boys and can be a truly taxing day on the body. But a bodybuilder doesn’t look at the hard days as something to avoid. Instead, a bodybuilder seeks out the tougher times and uses them as the key to making further improvements to their bodies.
The rule of thumb for leg day is that squats are the key exercise to getting your legs as powerful as possible. It’s a notion that rings true, that’s why everyone is adamant about including the king of exercises into a leg program. But if you want to make the kind of improvements you need to build superior size and definition in your legs, then squats can’t and won’t be the only exercise that’s integrated into your routine.
The Clean-Reverse Lunge is great exercise that can be extremely beneficial to giving you some great leg development. Besides adding variety to your exercise, this exercise can offer the user a number of great improvements to their physique, technique, and form.
So why should you start doing the clean-reverse lunge? Well here are four reasons that could convince you to add this exercise to your workout.
Fixes Imbalances
As a bodybuilder, symmetry is a very important aspect of creating an aesthetic physique. When performing certain exercises like the squat or barbell bench press, compound movements, imbalances can occur if one side is doing more work than the other. The clean-reverse lunge is great because it can fix those imbalances not only in the legs, but the core and upper back as well.
Strengthens Upper Back
Speaking of which, this exercise is also great for strengthening the upper quadrants of the back. By holding the bar in the clean or front squat position you engage your upper body tremendously with this movement. When performing the actual lunge, the time in which your body is under tension ultimately will require you to have good posture which improves overall upper body strength – including your lats and traps. The improved posture will also translate to improving your deadlifts as well.
Strengthens Core
The exercise can also be great for improving your core strength as well. While holding the barbell in the clean or front squat position, your abs will be getting a phenomenal workout. For the same reasons that make the squat such an awesome exercise, the clean-reverse lunge is an exercise that targets multiple muscle groups, not only improving your legs, but the entire body as well.
Knee Friendly
For many people who resent leg day the biggest complaint is that the workouts that they’re performing are killing their knee joints. It’s hard to get through a rough exercise if your knees are racked with pain. The movement of the clean-reverse lunge allows for the shins to remain vertical which takes a great deal of stress off of the knees. It’s an exercise that promotes quad development, but not at the costs of destroying your knees.
Are you a fan of the clean-reverse lunge? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
Build Up Your Abs With This Core Thrashing Circuit
How To Build Your Abs Using A Core Circuit.
If your training goals consist of building solid slabs of muscle while chiseling away at unwanted body fat in the process, the use of high intensity bouts of conditioning needs to be an absolute cornerstone in your aesthetics programming. This is especially true for tightening your core.
While there are too many types of conditioning methods circulating the industry to keep track of, one attribute that many lack is intensity. Want to get the most out of your conditioning? Try getting after it when your body and mind are close to the point of absolute exhaustion at the tail end of a training session. This is where real gains are made, and the real athletes are separated from the soft pretenders.
Not only will maximally exerted conditioning sessions skyrocket your metabolic rate, they will help you achieve a higher level of testicular fortitude in the process, building a foundation of pride and accomplishment that follows you through whatever path you choose to follow.
LOADED CARRIES
There is no doubt that the traditional farmers carry is a great way to teach and develop proper shoulder and trunk alignment under some heavy ass loads that require concentrated effort to move, let alone execute with pristine form. While the staple carry will always have its place in conditioning programming, slight variations of the loaded carry can help emphasize a movement pattern of muscle group being trained through the addition of direct and muscle specific conditioning.
If you want to be absolutely sure to thrash your shoulders, core and hips simultaneously while squeezing every available ounce energy out of your body, putting the final nail in your training day coffin, the cross body carry (CBC) is a powerful variation of the loaded carry.
Performing the cross body carry paired with the static push up hold has the ability to generate a huge amount of metabolic stress through the shoulders and core, while increasing your heart rate and exertion to near maximal levels.
THE SUPERSET
Executing the cross body carry followed by a violently tensioned static push up hold at the tail end of your upper body emphasized training days will leave your shoulders trembling, your core on fire, and your eyes searching for the nearest garbage can in case your lunch is coming out for an encore appearance.
To see what you’re really made of, minimize rest periods while using near-maximal loads for the given time intervals. A good starting weight will be holding 75% of your body weight in the bottom hand and 50% in the hand positioned overhead. If this six-minute addition to your upper body-training day doesn’t leave you on the ground in sheer exhaustion by the last round, buck up and go heavier next session..
KETTLEBELL CROSS BODY CARRY
COACHING POINTS- CBC
Choose loads that are near maximal while still keeping your spine and shoulders in a neutral position at all times..
Use a slightly heavier load in the bottom hand- Challenge yourself! Start off with a load of 75% of your bodyweight in your bottom hand and 50% in your hand positioned overhead..
Assume a slow and steady walking speed that can be maintained throughout the set..
Shorten your stride length. Think one foot directly in front of the other keeping your feet well under your center of gravity..
Alternate the left and right hand positions for each set you complete. Do not switch your hand positions mid set while you are on the clock!
PUSH UP ISO-HOLD
COACHING POINTS- PUSH UP HOLD
Start in quadruped position and activate your core by maximally squeezing your abdominal wall and upper extremities..
Prep your shoulders by stabilizing your shoulder blades down and back, externally rotating the shoulder joint..
One leg at a time, step back and place feet at shoulder width apart while squeezing your body as hard as you possibly can to maximize full body tension..
Hold maximal tension in your glutes, core and shoulders simultaneously..
Maintain maximal tension for the duration of the hold, and remember, if you aren’t shaking you aren’t really generating that much tension..
PROGRAMMING
This conditioning superset is ideal for a tag on for any upper body emphasized training day. If you feel like you have a little fuel left to burn before shooting down that $8 gluten free smoothie of yours, grab some KB’s and get after it. The first time through, use the programming parameters below. From there, it’s in your hands! Get as crazy as your body, or mind, will allow!
1A KB CROSS BODY CARRY 6 sets / 20 seconds / 10 seconds rest
1B PUSH-UP ISO-HOLD 6 sets / 20 seconds / 10 seconds rest
*Note that for the CBC, each set will alternate arms in the up and down position. Ex. set 1 right arm up, left arm down to the side, set 2 left arm up, right arm down to the side
Dr. John Rusin is not your run-of-the-mill physical therapist. His innovative vision and knowledge brings together high-performance strength and hypertrophy programming with cutting-edge, pain-free training methodology. With more than a decade of elite level training experience and advanced degrees in both exercise science and physical therapy, Dr. Rusin develops performance, regeneration, and aesthetics programs for some of the world’s best power athletes, NFL and MLB athletes, Gold-Medal Olympians, competitive powerlifters and bodybuilders.
Big Ramy Profile & Stats
The biography, life, and accomplishments of Big Ramy
Big Ramy is an Egyptian IFBB pro bodybuilder whose rapid rise to bodybuilding fame culminated in a win at the 2020 Mr. Olympia contest. As a real force in the bodybuilding world, his work ethic and sheer will to be the best has made him a serious contender on the world’s stage.
Below is a complete breakdown of his profile, stats, biography, training and diet regimens.
Full Name: Mamdouh “Big Ramy” Elssbiay (IFBB Pro Bodybuilder)
Weight
Height
Date Of Birth
300 lbs.
6’0”
09/16/1984
Division
Era
Nationality
Open
2010
Egyptian
BIOGRAPHY
Mamdouh ‘Big Ramy’ Elssbiay is from Alexandria, Egypt. He is a IFBB professional bodybuilder that had a rapid rise to fame when he became pro in just under three years of training.
Mamdouh was a trained fisherman that grew up in a poor area of Egypt. He spent multiple years working in Kuwaiti waters for a living. He decided to attend the ‘Oxygen Gym’ in Kuwait on a whim and fell in love with bodybuilding immediately. His genetics were also perfect for the sport.
As he started to attend the gym more often and work on improving his physique, his friends encouraged him to compete in bodybuilding competitions. He finally accepted their challenge and competed in the 2012 Amateur Olympia in Kuwait City and won. This title gave him his Pro Card, and since then, he has been unstoppable.
Big Ramy made his IFBB Pro debut at the New York Pro in 2014 and won. Following this win, he won several major competitions and came in 1st place at the 2020 Mr. Olympia contest, cementing his place in the history books. Big Ramy has made a huge name for himself and is very popular in the bodybuilding community.
TRAINING
Back Workouts
Big Ramy completes 4-5 sets of each back exercise for 8-15 reps, then he ‘pyramids’ up in the weight for each set as he decreases his repetitions as he sees fit. It is important to rest between sets.
Reverse Grip Lat Pulldown, 4 sets, 10 reps
Seated Cable Row, 4 sets, 8-12 reps
Barbell Or T Bar Row, 4 sets, 10-12 reps
Triceps
Bar Pushdown, 4 sets, 10-12 reps
One-Arm-Dumbbell Extension, 4 sets, 10-12 reps
Rope Pushdown, 4 sets, 12-15 reps
Biceps
Hammer Curl, 4 sets, 10-12 reps
Preacher Curl, 4 sets, 10-12 reps
Rope Curl, 4 sets, 12-15 reps
Leg Workouts
Leg Extensions, 4 sets, 10-12 reps
Squat, 4 sets, 5-8 reps
Leg Press, 4 sets, 10 reps
Machine Squat, 4 sets, 8-10 reps
NUTRITION
Big Ramy has a healthy diet. He consumes a great amount of calories per day to ensure that he doesn’t lose any of his muscle gains. From quality meats, carbohydrates, and fats, he attempts to consume 3,858 calories per day.
Meal 1
12 egg whites
3 whole eggs
8 oz sweet potato
Meal 2
5 oz of rice
8 oz chicken breast
Meal 3
Protein shake
Meal 4
4 whole eggs
8 oz sweet potato
Meal 5
8 oz chicken breast
1 cup brown rice
1 cup sliced pineapple
Meal 6
10 oz salmon
1/2 cup cooked white rice
Meal 7
10 oz steak
Green salad
Meal 8
Protein shake
2 tbsp peanut butter
SUPPLEMENTATION
While Big Ramy uses his own personal choice when it comes to supplements, it is important to always have a solid pre-workout and protein powder to ensure serious energy and muscle pumps while also promoting great gains and recovery. Something like a BCAA intra-workout product is great for maintaining fuel and preserving muscle throughout your workout as you eliminate fatigue, and of course, a creatine supplement can really boost your gains to new heights.
COMPETITION HISTORY
2012 Kuwait Golden Cup – 1st
2012 Amateur Olympia – 1st
2013 New York Pro Championship – 1st
2013 Mr. Olympia – 8th
2014 New York Pro Championship – 1st
2014 Mr. Olympia – 7th
2015 Arnold Classic Brazil – 1st
2015 Mr. Olympia – 5th
2015 Arnold Classic Europe – 4th
2015 EVLS Prague Pro – 2nd
2016 Mr. Olympia – 4th
2016 Arnold Classic Europe – 2nd
2016 IFBB Kuwait Pro – 1st
2016 EVLS Prague Pro – 2nd
2017 Mr. Olympia – 2nd
2017 Arnold Classic Europe – 1st
2018 Mr. Olympia – 6th
2020 Arnold Classic – 3rd
2020 Mr. Olympia – 1st
Jose Raymond’s Warning: Avoid Coaches Who Rely Too Strongly On Drugs
Jose Raymond shares the biggest red flags when choosing a bodybuilding coach.
Jose Raymond has been a competitive bodybuilder since 1993. While he had to step down for a few years due to an injury, he has been actively involved with bodybuilding for nearly 3 decades. So it stands to reason that his advice on what to look for in bodybuilding coaches should be taken seriously. In our latest GI Exclusive, Jose Raymond warns of the biggest red flags to look for when choosing a bodybuilding coach.
Jose Raymond didn’t start working with a bodybuilding coach or guru until he was 37 years old. That’s because he wanted to exhaust every single one of his own resources to see how far he could climb before turning to expert help. That kind of mentality showcases how rigorous and serious Raymond took his own role in bodybuilding. It’s his first tip for young bodybuilders today looking for advice on finding a bodybuilding coach.
Far too often, a bodybuilding coach is seen as a necessary key to success in pro bodybuilding. While a coach can be extremely helpful, they are not a catch-all tool to instantly make a bodybuilder better. At the end of the day, the bodybuilder does the work and follows the plan. So before turning towards a coach, Raymond suggests that a bodybuilder does the work to ensure they have exhausted all personal resources. This way – the bodybuilder will know they are ready to put everything in to working with a coach and succeeding.
Of course, when starting the journey of looking for a coach, the biggest question is who do you trust? There are certainly famous names in bodybuilding with proven pedigrees. But not all bodybuilders will have the luck or opportunity to work with them. In today’s internet landscape, it can be hard to tell the tried and true coaches from the hacks looking to make easy money.
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Check out our GI Exclusive segment with Jose Raymond above!
That’s why Jose Raymond shares some red flags that bodybuilders should look out for when choosing a coach. These are key factors that should give the bodybuilder an immediate warning to stay away and find someone else.
His first tip is to look for a coach that still embraces the basics. While it’s certainly okay for a coach to bring in some groundbreaking material into their practices – they should also respect the basics that work. Science does evolve and opinions on fitness do change but certain fundamentals will always be true. If you find yourself with a coach who is trying to reinvent the wheel and throw away tried and true basics – that should be a warning sign.
Secondly, Jose Raymond believes that a coach who focuses too much on drugs is a red flag. Raymond admits that drugs are always going to be a part of any professional sport. It will be an element for top tier pro athletes. But Jose Raymond believes that more recently, the importance of drugs has become overstated. Many bodybuilders go into a coaching relationship only looking for a drug protocol. That is not the main thing a coach should be doing.
So Jose Raymond’s advice is to turn away from any coach that claims he can provide a drug protocol that will make you successful. More is not always better when it comes to drugs. Moreover, drugs are not the most important element in bodybuilding. Any coach who tells you that is not the right coach.
So ultimately there are two key takeaways Jose Raymond hopes to convey for up and coming bodybuilders. Don’t look for coaches that throw away the basics. And don’t look for coaches that act more like drug dealers than trained professionals. If you avoid those two things, do your research, and find a credited trainer – you’ll find yourself getting the help you need for success.
You can watch Jose Raymond break down his advice for bodybuilding coaches in full by watching our latest GI Exclusive interview segment above!
NutraBio Super Carb Review For Performance & Recovery
The king of performance carbohydrates, this supplement will boost your training, performance, and recovery goals to new heights.
Product Overview
For those of us who constantly train and seek the highest level of performance, having a fully stocked supplement routine is vital to ensure those much-needed gains become reality. While we all know some of the staples that everyone talks about, it is important to not overlook a few of the potentially helpful, yet not as well known, products designed to help get us there. A quality protein supplement and pre-workout are no brainers and an intra-workout should absolutely be included in your repertoire. But carbohydrate supplements have the ability to enhance performance and recovery and NutraBio Super Carb is one of those amazing products to do just that.
It is important to know why carbohydrate supplements are worth your time and investment. Those of us who train regularly know we need fuel and that fuel comes from glycogen, which is derived from carbs. Glycogen is key in providing fuel for performance and recovery and finding the right sources of clean carbs can make or break a good training session. While many carbohydrate supplements contain added fillers and other nonsense, the high-quality ones are where you should look and NutraBio Super Carb should be at the top of your list.
Shop at NutraBio
NutraBio is a high-quality sports supplement company designing and producing top tier products for athletes everywhere. Their mission is to maximize the quality of life for all consumers by providing advanced nutrition products with science-backed research to enhance training and performance. NutraBio is a standout when it comes to clean and effective products and sought to revolutionize the industry by using zero fillers, additives, or excipients of any kind and working to ensure accurate dosages for all active ingredients. With the utmost quality in mind, NutraBio is a transparent and honest company working for your benefit only.
Super Carb Highlights
Super Carb is an innovative supplement designed to fuel performance by using a patented carbohydrate called Cluster Dextrin. Cluster Dextrin is a low glycemic, highly branched cyclic dextrin (HBCD) with a high molecular weight and ultra-low osmolality, making this a real game changer for how carbohydrate supplements operate. The result of this superior carb is that it will give smooth and constant energy to replenish those muscle glycogen stores without spiking sugar levels. With no stomach discomfort and accelerated recovery, your workout routine just got that much better.
On top of the innovative and highly effective Cluster Dextrin, Super Carb also contains an advanced electrolyte performance matrix. With zero fillers, maltodextrin, dextrose, or additives and no proprietary blends, a fully disclosed label ensures honesty and transparency so you know exactly what you are getting. Compared to others on the market, Super Carb is perfect for glycogen loading and improving athletic performance with positive hormonal benefits and is great for athletes of any age.
Ingredients
Rapid Glycogen Pre-load System
Highly Branched Cyclic Dextrin (Cluster Dextrin): Low glycemic with high molecular weight and ultra-low osmolality. Promotes fast gastric emptying and maintains a slow release for better interaction between carb breakdown and the normal release of fatty acids. Will provide a constant source of energy and replenish muscle glycogen stores without spiking blood sugar levels (1).
Electrolyte Optimizer
Calci-K (calcium potassium phosphate citrate): Can help with muscle control and nerve function and can balance urinary pH levels (2).
Sodium Phosphate: Help retain water to prevent dehydration and will allow the body to expend more energy.
Di-Magnesium Malate: Can improve mood, blood sugar control, and exercise performance (3).
Other Ingredients
Flavoring (for Sweet Tea flavor): citric acid, malic acid, natural flavor, black tea extract, sucralose, acesulfame potassium
Calories
100
Carbs
25g
Number Of Servings
30
Serving Size
1 scoop
Flavors
Kiwi Strawberry, Orange Mango, Pineapple, Raspberry Lemonade, Unflavored, Sweet Tea
Best Way To Take
Mix 1-2 scoops with 12-16 oz. of water and take before, during, or after intense exercise.
Price, Flavors & Effectiveness
Super Carb is that innovative and advanced carbohydrate supplement you need to boost performance and replenish those glycogen stores for accelerated recovery. With 30 servings per container, one scoop of this carb product will boost your gains and give you the best chance at success.
With 6 great flavor options, Super Carb comes in: Kiwi Strawberry, Orange Mango, Pineapple, Raspberry Lemonade, Unflavored, and Sweet Tea.
Pros
100% highly branched cyclic dextrin for innovative carb source
Advanced electrolyte matrix
Great benefits to performance and recovery
Awesome flavors
No filler or proprietary blends
Cons
Price: $32.99
Featured NutraBio Athlete
Lyman Good
Lyman Good is an MMA fighter, Bellator World Welterweight Champion, and NutraBio athlete seeking the best supplement around to boost training and performance. With a pro record of 19-3, he holds nine wins by knockout and three by submission, with wins over UFC vets and serious contenders like Nah-Shon Burrell, Dante Rivera, Hector Urbina, and Mike Dolce. Good works with NutraBio because of the level of devotion and loyalty their team has to the brand, their products, and the people they work with. Relying on NutraBio to only give him the best supplements around, Good believes he’s found his perfect match when it comes to giving him the best in order to be the best.
Overall Value
NutraBio Super Carb is that innovative product you need to get the most out of your performance and recovery. With the use of the patented carb source Cluster Dextrin and other great ingredients, this advanced supplement will surely give you the edge you need most out of your training and performance. NutraBio works hard for their consumers for they know the needs of athletes and understand just what it takes for them to succeed. What you are really getting is an advanced and innovative product from a great company with tons of benefits and awesome flavors. Check out NutraBio Super Carb today and see what this can do for all your performance goals.
Try NutraBio Super Carb Today
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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 NutraBio, Lyman Good Instagram, and Envato
References
Furuyashiki, Takashi; Tanimoto, Hidenori; Yokoyama, Yasuhiro; Kitaura, Yasuyuki; et al. (2014). “Effects of ingesting highly branched cyclic dextrin during endurance exercise on rating of perceived exertion and blood components associated with energy metabolism”. (source)
DiMeglio, Linda A.; Imel, Erik A. (2014). “Calcium and Phosphate: Hormonal Regulation and Metabolism”. (source)
Younes, Maged; Aggett, Peter; Aguilar, Fernando; Crebelli, Riccardo; et al. (2018). “Evaluation of di-magnesium malate, used as a novel food ingredient and as a source of magnesium in foods for the general population, food supplements, total diet replacement for weight control and food for special medical purposes”. (source)
Former UFC Champion Tyron Woodley Will Fight Jake Paul
Will former UFC champ Tyron Woodley shut down the Jake Paul hype train?
It appears that Jake Paul is getting his wish as he agrees to do battle with former UFC welterweight champion Tyron Woodley. This unlike the fights previous will provide a far more interesting storyline than any of Paul’s prior engagements.
It’s no secret that people find Jake Paul pretty detestable. After all the YouTube star is essentially a professional troll. But despite that description, he’s gone above and beyond the role of a usual troll and has decided to take his trash talk from the virtual world and into the boxing ring. He’s convinced former UFC fighter Ben Askren to do battle and it appears lightning is striking twice. This time around Paul will face off against former UFC welterweight champion Tyron Woodley.
The Fight Is On!
This match will certainly be different than Paul’s bout with Askren. Unlike his teammate Askren, Tyron Woodley was known for knocking people into another dimension. The raw power in his hands is truly something to behold. He has faced some of the best strikers in the world and hurt them with his punches. Though he’ll be wearing boxing gloves and not the smaller four ounce gloves he’s more accustomed to, Woodley will still possess that incredible knockout power.
Too Much For The Social Media Star?
So has Jake Paul finally bit off more than he can chew? The jury is still out on that one. After all, Paul is calling out fighters who have either no great striking experience or who are at the end of their careers in a different combat sport. That said, Tyron Woodley isn’t the kind of fighter you can just handle with minimal striking experience. Woodley not only has power, but patience and intelligence that has seen him overcome the likes of kickboxing and Muay Thai champions. Woodley will treat this bout seriously and give Paul all he can handle and more.
Honestly, while he may be a troll, Jake Paul does possess skill. He may even have more skill than his older brother Logan Paul who is set to face Floyd Mayweather in just a couple of weeks. That said, Tyron Woodley is a whole other beast, one that he’s never faced before. Paul may have just hit off more than he can chew.
So what do you make of the bout between Jake Paul and Tyron Woodley?
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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.