Muscle Chemistry Archive
2021 Indy Pro Scorecards
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2021 Grl Pwr Pro Scorecards
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IFBB Indy Pro 2021 Results
Indie Pro 2021 Results: After much hype, we have our champion.
This weekend held the IFBB Indy Pro 2021. After a long quiet period in the world of bodybuilding due to the world pandemic, this competition was one of the first majorly hyped shows of the season. The competition is yet another Olympia qualifying event, with the first place victor to earn qualification. After an exciting battle, the Indy Pro 2021 results have finally been called.
Finally, the 2021 bodybuilding season is starting to feel in full swing. Last weekend held the Pittsburgh Pro and after this weekend we will have the New York Pro upon us on May 15th. We’re finally getting to see some action and the hard work of hungry competitors displayed on stage.
Not only that, the Indy Pro 2021 was specifically hyped up because of three competitors. Blessing Awodibu, Morgan Aste, and Just Rodriguez. These three were frontrunners to win the show due to the impressive showcase of their physiques in social media updates and photos.
Blessing Awodibu, in particular, has been causing quite a stir. He not only competed today at the Indy Pro, but is also set to compete at the New York Pro next weekend. Blessing has been hyping that competition up with his online rivalry with Nick Walker. Tonight was a chance to preview if he could live up to the hype.
It’s not common for a competitor to compete in bodybuilding shows back to back weekends. Some fear this could lead to off timing with contest prep. Others believe it can lead to further success. With such a close gap between the two shows – it might be easier to simply stay competition ready throughout that week.
It’s a delicate balance and a double edged sword. Now that his first night of competing is completed – we’ll have to wait and see what happens next weekend.
But all of the hype is small in comparison to real honest results. And we now have the Indy Pro 2021 results officially announced. You can check them out below.
Indy Pro 2021 Breakdown
Men’s 212 Results
1. Tonio Burton2. Nathan Epler3. John Jewett4. Bryan Balzano5. Noel Adame
Men’s Open Results
That wraps up the IFBB Indy Pro 2021 results! Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Is DC Training Full of Crapp?
We take a look into Doggcrapp training.
Doggcrapp training, which is more commonly referred to as DC training, has been a workout system that has grown in popularity over the years. To some, it is a revolution that will change the way bodybuilders workout. To others it’s nothing special – just another alternative in a sea of workouts. We take a look into what Doggcrapp training is and break it down so you can decide for yourself. Is this a revolution – or a load of crapp?
Origins
DC training certainly has a wow factor when it comes to its name. It was invented by Dante Trudel who used the title Doggcrapp for his user name when he first started posting on a forum – these posts became a hit and would eventually become the basis for the training system that we know today.
What were these posts about? What is the essence of DC training? The core model behind DC training is a focus on constant progression. DC training uses low volumes and high frequency with rest-pause sets. They key there is low volume. This is what makes the training system so divided – most bodybuilders shun low volume like it’s the plague.
The Basic Gist
DC training requires three sessions a week of each body part worked during all sessions. You only have one working set per exercise that is taken beyond failure. While this might put off many bodybuilders, that one working set should be the most intense and excruciating workouts you ever perform.
The next step is to pick up weights that you absolutely know you can do ten reps with and perform them perfectly until failure – then take 10-15 deep belly breaths and do it again. Do this three times – once you are able to perform 15 reps in perfect form – you then have to up the weight. Lift and repeat.
There a few exceptions to this rule that we won’t go into detail here – but heavy compound exercises such as bent barbell rows or squats require a slightly different approach.
The DC training method also employs extreme stretching. Forget about the traditional stretches you already know about – Trudel wants you to feel high intensity pain with the stretches after each exercise you perform. The aim of this is to get the muscles to grow larger by expanding the connective tissue that surrounds it.
Next up is the cardio. With the actual workout sessions being so intense – the cardio should be performed on days off but definitely not ignored. Of course this should be low intensity for about 30-40 minutes in length.
How Long Should You Be Performing This Workout?
This program is so extreme that you can’t continually do it throughout the year. People who use DC training should have a bout six to twelve weeks of “blasting” which will really build up your gains. Then you rest for 10-14 days which can actually consist of a complete break from the gym (what!?). While this might sound counter intuitive – you can’t argue with the results that athletes who use the program get to show off at competitions.
Is Doggcrapp Bullcrap?
There are a few things about the DC training system that can be criticized – but in the end it all comes down to opinion. Is this a revolutionary new way of working out? We don’t think so. Does it work? Probably yes – but most likely not for everyone.
Certain elements of the training are up for debate as a whole. Things such as the extreme stretching has no proof as to whether it actually helps build muscle growth – and the DC workouts tend to emphasize smaller body parts before the big important ones.
One important thing to take note: this workout system is not meant for amateurs. Only highly experienced bodybuilders should attempt these workouts. Whether it works for you or not – don’t hurt yourself.
To finish you guys off, here’s a sample workout so you can get an idea of how the DC training system looks in practice:.
Sample Workout (RP = Rest Pause)
Monday
Incline bench press (11-15RP)
Standing military press (11-15RP)
Close grip bench press (11-15RP) [For smaller muscle groups, it is permissible to do 20-30 reps in rest-pause fashion]
Lat pulldown (11-15RP)
Deadlift (6-9) + (9-12) Straight sets
Wednesday
Barbell curls (11-15RP)
Hammer curls (10-20 straight set)
Seated calf raises (10-12 reps with slow negatives and pause at bottom)
Leg curl (15-30RP)
Back squat (6-10 straight set) + (Widowmaker 20 rep set)
Friday
Decline dumbbell press (11-15RP)
Dumbbell shoulder press (11-15RP)
Weighted dips (11-15RP)
Weighted chin-ups (11-15RP)
Bent over barbell row (10-12 reps straight set
What do you think of the Doggcrapp workout? Have you tried it before? Let us know in the comments and be sure to share your thoughts on our Facebook and Twitter pages as well!
Growth Hormones Vs Steroids Vs SARMs: Everything You Need To Know | Dr. Testosterone
If abused, the short term and long term effects of growth hormone can impede on your overall health.
When it comes to bodybuilders, athletes, or fitness junkies looking to get the edge with their gains, taking growth hormone (GH) is a highly sought after option. Growth hormone is a peptide hormone used to stimulate growth, cell reproduction and regeneration, and is vital for human development. Getting that shredded physique is something we all seek and when done right, big gains comes from growth hormone use. It is when it’s abused that things start to go awry.
We sat down with Dr. Testosterone to discuss growth hormone and the short term and long term effects of using it. How it works, why its prescribed, and the role it plays with acne are all key questions Dr. Testosterone addressed for us. We even took on the challenge of asking him whether conventional steroids or selective androgen receptor modulators (SARMs) were more effective for bodybuilding.
Dr. Testosterone is one a small selection of certified doctors whose mission is to improve the health and safety of bodybuilders. As someone who understands the laws and regulation surrounding steroid and PED use, he does his best to educate bodybuilders on the safest ways to enhance their overall physique and performance while staying the most safe. In our latest GI Exclusive interview, Dr. Testosterone talks about the truth surrounding growth hormone and the effects abuse can have on the body.
What Is Growth Hormone & How Does It Work?
Growth hormone is a peptide hormone used to stimulate growth, cell reproduction and regeneration, and is used as anabolic agent for performance enhancements. It is prescribed for those with Dwarfism, Turner Syndrome, HIV/AIDS patients who suffered from muscle wasting, and recovery and recuperation post-surgery (1).
How growth hormone works is that all organs have receptors or Insulin-like growth factor 1 (IGF-1) and when released, it works as a fat burner and can aid in cell recovery and recuperation. When we fast, we burn through growth hormone. Once it exceeds a certain limit, then we start to see skeletal muscle growth and visceral muscle growth, but also the negative effects.
Negative effects of Growth Hormone
In the short term, negative side effects of abused growth hormone include carpal tunnel syndrome and a pre-diabetic state. Growth hormone is responsible for the swelling which causes compression of your wrist tendons that pinch your medial nerve. Surgery is required to release this tension (2). Since GH liberates glucose from your liver into the blood stream, glycemia can occur. With little cardio and an elevated glycemic state, this can lead to Type 2 diabetes which is often why people take Insulin along with growth hormone as a regulator.
In the long term, while abuse may come with muscle growth, you are at an added risk of more severe side effects. Enlarged organs become a serious risk as a result of organomegaly and cardiomegaly. Enlarged jaw, cheekbones, forehead and other internal organs become enlarged and your heart can seriously increase in size causing its own series of side effects. Thicker skin, enlarged nose, lips, and tongue, and potential tumor growth if predisposed are all other effects that may come from GH abuse.
Acne Prevention From Steroids
When taking steroids, many report increased acne which can cause pain but can also just be uncomfortable and hurt your confidence. Since acne effects everyone at different times and is very common, there are many ways to treat acne, some naturally and others may require a doctor. Acne is a result of dihydrotestosterone (DHT) which is an androgen metabolite of testosterone (3). DHT stimulates the production of oil that leads to clogged glands and pores and often times these are unable to release oil leading to inflammation. Steroids metabolize to estrogen in the body and then to DHT causing all of the above.
Anti-androgens are one way to treat this but they may block DHT and you may feel the effects of low sex drive and depression. Other creams or antibiotics, purified alcohol, or UV light can also help. Diet is a key natural way to reduce acne and eating clean goes a long way. Avoiding trans or saturated fat is big, but consuming unsaturated fatty acids like fish oil can be very beneficial. Sugar causes inflammation through Insulin so removing as much sugar from your diet as you can is also a big bonus (4).
Conventional Steroids Vs. SARMs For Bodybuilding
While this may be a matter of opinion, Dr. Testosterone is a trusted voice when it comes to something like this topic. To start, selective androgen receptor modulators (SARMs) are a new kind of androgenic drug claiming to have more uses than your conventional steroids (5). The issue with many people is that this is still new and regulated like conventional steroids. Still with a gray area surrounding this treatment, many are suspicious without further evidence to back up claims that they have the same effects as anabolic steroids, but could be faked with other things that aren’t regulated.
For Dr. Testosterone, he feels comfortable with conventional steroids because they’ve been around for a very long time, amassing ample evidence as to their ability to work properly. Instead of going to the new kid on the block, we use pharmaceutical grade, legitimate steroids where we know of the side effects and proper dosages.
Wrap Up
Dr. Testosterone enlightened us with new and valuable information about growth hormones and the negative effects that come with too much. While trying to get to the next level is something we should all strive for, knowing how to safely and effectively do so is incredibly important. As someone who understands the science and the law behind these drugs, Dr. Testosterone is a great source of knowledge for all of us looking for that valuable information. Check out this GI Exclusive to learn more about growth hormone, the negative effects, and other aspects of health and safety to know when looking into something like this.
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 Envato
References
Goldberg, Linn; Rogol, Alan D.; Sonksen, Peter H. (2009). “Growth Hormone: Use and Abuse”. (source)
Cohn, L.; Feller, A. G.; Draper, M. W.; Rudman, I. W.; Rudman, D. (1993). “Carpal tunnel syndrome and gynaecomastia during growth hormone treatment of elderly men with low circulating IGF-1 concentrations”. (source)
Bergler-Czop, B. (2014). “The aetiopathogenesis of acne vulgaris- what’s new?”. (source)
Masterson, Katrina Nice (2018). “Acne Basics”. (source)
Negro-Vilar, Andres (1999). “Selective Androgen Receptor Modulators (SARMs): A Novel Approach to Androgen Therapy for the New Millennium”. (source)
Maxx Charles Full Interview | Struggles With Eating, Challenges Of Contest Prep, & More
Our full length interviews are now also in podcast form! Subscribe to the Generation Iron Podcast for candid, full length interviews with the biggest names in bodybuilding, fitness, combat, and strength sports.When we first asked Maxx Charles about the today’s era of bodybuilders, he was against the notion that today’s athletes are worse than previous eras. He believes that rose tinted glasses put past athletes up on a higher pedestal. On top of that, the pandemic has greatly affected this year’s bodybuilding season. Charles thinks that perhaps fans are conflating these two things to negatively criticize today’s current pro bodybuilders.
That being said, he does have one exception to this thought. Maxx Charles believes that the 90s era of bodybuilding was far greater than most athletes competing today. He includes himself in that criticism as well. Specifically, he’s referring to the late 90s and early 2000s era of Ronnie Coleman, Flex Wheeler, Kevin Levrone, and Shaw Ray, to name a few.
“Now if I had to be honest, depending how far back you’re talking,” Maxx Charles stated in our interview. He continued:
“IF I’M TALKING ABOUT RONNIE’S ERA. BETWEEN RONNIE, FLEX, AND KEVIN – FUCK YEAH THEY WERE BETTER THAN US. THAT ERA RIGHT THERE IS, LIKE, UNTOUCHABLE.”
Vlad Yudin followed up asking exactly why this specific era is better than today. What makes that period of time different than his thoughts on other past eras? Charles continued to explain:
“BECAUSE YOU HAD GUYS LIKE THOSE GUYS. THEY HAD EVERYTHING. THEY HAD THE CRAZY GENETICS, THEY HAD THE WORK ETHIC, AND THEY HAD THE PHYSIQUE. THEY HAD THE CONDITION, THEY HAD THE SHAPE, THEY HAD THE FULLNESS. THEY HAD EVERYTHING.”
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Check out our latest GI Exclusive full interview with Maxx Charles above!
Charles Opens Up About His Struggle To Eat Enough Food To Build More Size
Maxx Charles faces a rare problem that you don’t hear about from many bodybuilders. Charles has a weak appetite and finds it hard to eat even more than one meal a day. This has created a struggle for him throughout his career to build enough mass necessary to be competitive against his peers. Over time, Maxx Charles has found a way to make it work for him – as we’ve all seen his mass monster size on stage.
Yet that doesn’t mean Maxx Charles’ struggles with food have ended. During our interview, he admits to having to eat solely liquid egg whites for every single meal in his final weeks of bodybuilding prep. The reason? He can’t bring himself to eat enough protein for his physique.
While Maxx Charles has been able to force his way into a massive physique, he also admits that he would most likely be able to grow even more impressively huge if he were able to eat more. He gleans at the possibility of an alternate version fo his physique – one that is leveled up due to consuming more meals.
As to why he’s unable to build up an appetite? Maxx Charles is not sure. He theorizes that perhaps it’s due to his background. Being born in Haiti, his heritage is used to surviving on little food. Perhaps genetically his body has adapted to not needing higher amounts of food.
Regardless, Maxx Charles is still dedicated to finding a way to improve his diet to grow even more and improve his physique further. Charles is already a promising athlete with some strong placings under his belt. While it’s interesting to hear a bodybuilder open up about his diet in this way – we hope to see him further succeed in the future.
Wrap Up
We spoke with Maxx Charles for just under an hour. So there are many other topics we covered than what we can break down in this article. We also discuss his performance at the New York Pro, his predictions for his performance at the Mr. Olympia 2020 (which we can now compare to the reality – having seen the results), and many more!
You can watch Maxx Charles’ full candid interview in our latest GI Exclusive above!
How Rope Hammer Curls Enhance Those Bulging Biceps
A great variation of traditional hammer curls to really boost size.
Those bulging biceps are exactly what we all aspire towards heading into the warmer months. Whether it be a tight tee, tank, or shirtless, nothing makes others more envious than a shredded upper body full of gains. While we are all familiar with the traditional hammer curls, it is important to realize that other variations exist to challenge us in different ways and work our muscles differently. At the end of the day, knowing the right exercises to perform and exactly how to do them can really boost our gains to new heights and our biceps, while they may look good, also serve as a pivotal muscle in functional movements, as well as more sport specific ones.
Having strong arms are important for a number of reasons that span more than just looking good. With stronger arms, we allow ourselves to work other areas like our shoulders, which can be more vulnerable, thus reducing our risk of injury and improving posture. With reduced injury and better posture, we can tackle more advanced and heavier lifts to boost strength, size, and athletic performance. Strong arms will also help protect bones and stabilize joints to allows us to focus on other important factors while not feeling vulnerable during big lifts.
Roper hammer curls are a great variation of the traditional hammer curl to allow us to see greater strength and size in our biceps. By doing so, we work to give ourselves the chance to really boost growth and we’ll discuss just what this exercise is all about. From what it is, to muscles worked, to the benefits and how to perform it, you’ll want to give this workout a try as a new way to see great gains.
What Are Rope Hammer Curls?
Rope hammer curls are a popular arm-focused exercise using a cable machine and a rope attachment as the main tools of choice. With a neutral grip, it works your biceps, but also other muscles in the arms to give you a well-rounded exercise. This allows you to safely and effectively develop you muscles to maximize efficiency. This is an important exercise given that it helps not only tone a major muscle group, but also build functional strength for everyday activities we perform in our daily lives.
Muscles Worked
When it comes to muscles worked with the rope hammer curls, the main ones are your biceps brachii, brachialis, and brachioradialis (1). On top of those, it helps stabilizer muscles to give us the best chance at maximizing support. Your forearms and delts will also get some work which is a nice bonus and your traps, although to a lesser extent, will get slight work done as well.
Benefits Of Rope Hammer Curls
What comes with this exercise are some great benefits to really give you the chance to have an effective arm workout. Benefits include:
Build serious arm strength: A great alternative to the traditional hammer curl, you can build real strength by performing a solid variation.
Enhance arm and upper body support: Working stabilizer muscles allows you to focus on supporting other muscles and joints, like your shoulders, which often times can be quite vulnerable.
Less pressure on the wrists: The neutral grip allows for less pressure on the wrists and elbows, thus limiting pain and the risk of injury (2).
Continuous tension: With continuous tension, you never give your muscles a true break, thus increasing resistance allowing for better gains to strength and size.
Great for toning: An effective exercise, this will work on toning those arms for all to envy as you pump up those bulging biceps.
How To Perform Them
Here are the steps for performing the rope hammer curls exercise:
Place the adjusting piece on the cable machine all the way to the last setting closest to the ground and hook up the rope attachment. Grab the rope using a neutral grip and stand with your feet at about shoulder width apart. Your palms will face inward as you engage your core to have a straight back with your elbows by your side.
Perform a curl, bringing your hands to around chest height, really giving a squeeze at the top. Pause for a brief second at the top and slowly bring your hands back to the starting position. Repeat for your desired number of reps.
Helpful Tips For Maximum Effectiveness
This exercise is fairly simple to perform but there are some helpful tips that can get us to where we want to be. It is important to do this exercise in a controlled way so you don’t rely on momentum alone to get the weight up. You want to really maximize the time under tension so don’t cheat yourself of a good workout by relying on momentum.
While your in the movement of this exercise, work to keep your elbows tucked as much as possible. This will require more out of your arms to get that weight up only benefiting you in terms of strength and size. Keeping your core engaged throughout the whole movement is important so as to not sacrifice form and prevent any unwanted injury from potentially taking place. This exercise has potential to be a great one for you by following the proper steps to maximize its effectiveness.
Wrap Up
The rope hammer curls exercise is one to really challenge you and give you a great variation from the traditional dumbbell hammer curl exercise. It is important for us to constantly target our muscles differently in order to keep seeing that vital growth we all want most. With the ability to increase strength and size, work those stabilizer muscles, and give us a nice tone, those bulging biceps are closer than you think. Take a look at your workout routine and see where you can slide this in for a nice challenge. You won’t be disappointed by the results of the rope hammer curls exercise.
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 Envato
References
Bharambe, Vaishaly K.; Arole, Vasanti; Kanaskar, Neelesh (2015). “A study of biceps brachii muscle: Anatomical considerations and clinical implications”. (source)
Ayhan, Egemen; Ayhan, Cigdem (2020). “Kinesiology of the elbow complex”. (source)
Ronnie Coleman Says Pain in Back is Gone Since Taking Stem Cell Shots
Ronnie Coleman reports that back pain is gone since taking stem cell treatment.
Being an athlete at the highest levels can prove to be taxing on the body. Eight-time Olympia champion Ronnie Coleman learned that lesson when he retired from competition. He took a lot of damage during his training, so much so that his body has broken down. But now since starting stem cell treatment, Coleman has reported that his back pain is disappearing.
On his visit to the Joe Rogan podcast, Ronnie Coleman spoke about the back pain he suffers. Rogan would go on to suggest that Coleman try stem cell therapy with his issues. Now it appears that the legendary bodybuilding champion has taken Rogan’s advice.
A Return to Form?
Recently Ronnie Coleman revealed that he had begun stem cell therapy. After just a few sessions it appears that Coleman is seeing positive results. In a recent video the legend spoke about receiving stem cell shots and how it’s had a positive impact on his life thus far.
“Every time I get one it gets better and better, so I just gotta keep getting it,” said Coleman. “I’ve got another one in May. Every time I get one, I feel improvements. I’ve had two so far.”
To think after only two shots Ronnie Coleman is being freed of the crippling pain that has tormented him in his post bodybuilding career. The legend had more to say about the effectiveness of the treatment.
“The pain is gone now. I’ve only got a little bit now, not a lot at all. So it’s getting better.”
Ronnie Coleman would go on to speak about the time he was on Joe Rogan’s podcast. He gives the comedian, podcast host, and UFC commentator a ton of credit for helping him through his current predicament.
“That was a lot of fun. He’s a real cool guy,” said Coleman. “I didn’t know what to expect from him, but once I got there and found out how cool he was, I was like ‘Okay this is going to be normal.’
“It ended up be just a normal thing that I had a lot of fun with. I enjoyed that pretty much a whole lot.”
This is just great news not only for Ronnie Coleman, but anyone facing terrible pain and/or injury. Stem Cell therapy is showing dividends and helping people live a fulfilling, pain free life. As Coleman continues to undergo the stem cell treatments we can only hope to see the legendary bodybuilder continue to recover.
What do you think of this great news from Ronnie Coleman?
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.
IIFYM: Do You Even Flexible Diet?
Do You Even Flexible Diet?
Eating healthy is often equated with eating 3 square meals a day with absolutely no junk food in between. Taking one bite of ice cream means you might as well throw your whole diet away cause I guess you’re a failure. Unfortunately, this notion of strict dieting for that dream body has distracted many people from learning about one of the best eating styles that has helped people lose weight while also indulging in their favorite foods.
Understanding IIFYM (if it fits your macros) and applying it correctly is the key to a balanced lifestyle that will help you achieve that dream body without skipping out on pizza night with friends or enjoying an ice cream with your kid.
What is IIFYM?
Also called “flexible dieting”, this plan has been hailed as an extremely effective weight loss plan due to the lack of food restrictions and its direct focus on energy balance. In case you didn’t know, energy balance is the balance between calories consumed and calories burned.
IIFYM is an eating style that allows you to eat whatever you want as long as it stays within the total daily calorie count as well as the calorie count for each of the 3 main macronutrients: protein, carbohydrates, and fats. Nailing your calories is most important, but getting close with your macros is relevant depending on how specific your goals are.
Each macronutrient has the following caloric values:
1 gram of protein = 4 calories
1 gram of carbs = 4 calories
1 gram of fat = 9 calories
These macronutrients each have a specific function. Protein builds muscle and preserves it during weight loss, carbs give you energy and help with brain function, while fat regulates hormones and absorbs nutrients. Alcohol is also considered a macronutrient and has 7 calories for each gram, but for simplicity, you can focus on the primary 3 for now.
IIFYM does not split foods into a rigid dichotomy between good or bad, so your cravings don’t have to haunt you. Instead, it places the focus on hitting the target amount of calories for each category.
The ratios of each category and absolute amount are adjusted based on the goal. For someone trying to lose body fat, they would reduce their carb or fat intake to lower their caloric intake.
While Somebody trying to gain weight would increase their macros.
Flexible plans like this one have been shown to be more effective in helping people keep weight off over time compared to those who follow stricter plans. It is the opposite of those diet fads that help people lose weight when they’re on the diet and instantly gain it all back once they’re off of it because this plan is meant to be a long-term understanding of food’s caloric value.
Common Misconceptions
Before diving into the IIFYM lifestyle, it’s important to acknowledge what this plan is and what it isn’t.
Although there is the word “diet” in the name, it is more of a lifestyle that focuses on understanding how to eat in a way that achieves adequate nutritional intake while still enjoying the meals you eat. While you don’t have to track forever, thinking of IIFYM as a lifestyle rather than a strict diet means that there are no strict end dates and no specific food groups that are prohibited. If done correctly and consistently, it can be a lifelong habit that is seamlessly incorporated into your daily life.
IIFYM is also not a plan that says you can gorge on all the ice cream, cookies, and instant noodles your heart desires and expect results. The majority of your food should be whole nutritious foods to maintain health and to stay full.
Flexible dieting offers wiggle room for when you want to have occasional treats, but eating nothing but treats is not only impractical but will leave you feeling like a dumpster fire. While these foods may hit the target caloric intake for each macronutrient category, they are lacking in essential micronutrients. Micronutrients supply your body with the vitamins, minerals, and phytochemicals needed to function properly, and they also keep you feeling fuller with less calories.
So while dieting on donuts is cute in theory, be sure to eat plenty of fruits, veggies, and lean protein.
How do I start
Now that you know what this plan is all about, we can get started!
Start with your maintenance calories which will likely be your bodyweight x 14-17. If you want to lose weight, you’ll use a smaller multiplier like bodyweight x 10-12.
Prioritize protein because it’s crucial to maintaining and building muscle mass. Protein should be at least set to 0.7 grams per pound of bodyweight or 25% of your total calories. The remaining calories can come from carbs and fat. Choose whichever ratios you feel best on.
As for tracking, you have to track everything that contains calories. This may sound overwhelming if it is unfamiliar territory to you, but the more you track, the less difficult it will be. Getting results with IIFYM is largely dependent on tracking most things accurately so start out.
Implementing new habits into your life is not a simple task. But it will be well worth the effort when you know you can have that late night snack while still maintaining your lean, muscular body.
A food scale will be critical for meats, oats, and foods like that. Next be sure to use apps, like myfitnesspal or MyMacros+. When recording the food, keep in mind that the nutritional information on food labels are for one serving. This means that if an instant noodle package has two servings and you eat the whole bag, you have to multiply the numbers on the label by 2 to track the correct amount of calories and nutrients. The scale will serve as a great guide starting out, and you may find yourself not having to touch the scale at one point because you can track intuitively after only a couple months.
Remember, tracking is not the long term goal of IIFYM. The long term goal is understanding food and learning to be flexible with your behaviors.
By tracking meticulously at first, you will learn exactly what you’re putting in your body, which will lead to more informed decisions the longer you stick to it. For example, you’re eating out at a restaurant and are conflicted between choosing a side of french fries or mozzarella sticks.
Both will satisfy your cravings, but because the fries are lower in calories, you opt for those instead.
Key Takeaways
IIFYM is a highly effective plan that will get you your dream body without sacrificing your social life and your favorite foods. The core concept of this plan is to eat mostly nutrient dense foods like meat, fruits, vegetables, and grains. With most of your diet consisting of well-balanced meals, you can set aside some calories for a boba drink or ice cream. The balanced nature of this plan not only helps with you physically, but it helps mentally by creating a positive relationship with food. There is less stress in trying to control your cravings or restricting yourself completely from a food group.
Getting into the groove of tracking your calories and macros is a small price to pay when you have the freedom to eat all the types of foods you want while shredding fat and gaining muscle.
Eddie Hall Says He’d Fight Jake Paul for the Right Price
Eddie Hall expresses interest in fighting Jake Paul.
It seems that everyone is looking to get into a fist fight these days. Eddie Hall already has a fight on his schedule against rival Hafthor “Thor” Bjornsson, yet his mind has already drifted to the possibilities after their showdown. With Jake Paul being such a loved and hated figure in this flourishing celebrity boxing game, Hall spoke about fighting the young upstart. According to what the 2017 World’s Strongest Man said in a recent video, he’d be more than willing to throw down against Paul.
Eddie Hall is staying true to his nature as a businessman. While battling against Thor would likely net him a major payday, the notion of fighting Jake Paul seems to have peaked Hall’s interest. After all, earning a cool million to fight Paul isn’t something to scoff at. It’s why former UFC fighter Ben Askren took up the challenge in the first place.
But after spending so much time training for his fight with Thor, Eddie Hall seems to be intrigued from a competitive stand point. While others are thinking about the payday, it appears that Hall has taken time to contemplate a battle with Jake Paul.
Eddie Hall vs Jake Paul?
In a recent video, Eddie Hall breaks down the possibility of fighting Jake Paul in the future.
“I would (fight Jake Paul) actually,” said Hall. “He’s actually surprised a lot of people, a lot of people laughed at Jake Paul. But he came out of the woodwork, he’s obviously trained very hard and he’s smashed his first victims in the ring, and he’s lined up a few more.”
The size difference between the two men would likely be a concern, but Hall has an answer for that as well.
“Massive size difference, but there is between me and Thor, and Mike Tyson is living proof that size doesn’t really matter in the ring. It’s about what you do in there, how fast you are, how powerful and agile you are. That’s what matters.”
While his point is noted, the weight difference between Jake Paul and Hall is insane. It’s far greater than between Hall and Thor. That said, if it means more eyes would be on the match, there’s a possibility that Paul would take the bait.
“So if the money is right, I would 100% fight Jake Paul,” Eddie Hall continued. “Why not? Good exposure for me, good exposure for him, and earn a few quid in doing so.
“I would probably want five minimum, 5 million. So yeah, I’d fight Jake Paul for 5 million. So Jake Paul bro, let’s get it on after Thor, eh?”
5 million dollars?! That’s a pretty hefty purse to say the least. That said, if the interest is there then that much money wouldn’t be out of the question.
Do you think a Eddie Hall vs Jake Paul match is possible? Would you want to see it?
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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.