Tag: AMP
Northern Chill Alkaline Water Review For Natural Water & Electrolytes
This water is never altered or changed from nature to bottle.
Product Overview
Hydration is vital when it comes to seeing real gains and to neglect it can be costly. We don’t often think about where we get our water from, do we? The kitchen sink, the nearest plastic bottle, regardless of brand, or if we’re desperate, maybe even from the hose. But at the end of the day, water is water, right? Not quite. Well, yes, water is water but no, not all water is the same. Cleanliness, purity, and quality are super important and often neglected when we choose our brand. Northern Chill Alkaline Water is designed by nature with naturally occurring pH levels to ensure you get the best water around.
Staying hydrated has the ability to improve both athletic performance and bodily functions and is essential for healthy living. For physical performance, it can support your muscles and joints, boost exercise performance, and assist with weight loss. Outside of performance, although these obviously have an effect, are the ability to promote cardiovascular health, regulate your body temperature, transport those key vitamins and minerals, and cleanse your body to flush out the toxins (1). Northern Chill Alkaline Water can do this and much more and is a great brand to keep you healthy overall.
Northern Chill is a great alkaline water packed with minerals and electrolytes with a natural pH level of 7.8.
Northern Chill is a Wisconsin-based company deeply rooted in their surrounding local communities as they seek to grow and expand into an even bigger nationwide brand. Their Work-Play-Hydrate motto is matched by four defining pillars with an emphasis on charity including members of our military, first responders, farmers and ranchers, and truckers. With their clean, natural, and pure water, Northern Chill seeks to give back while promoting only the best health.
Northern Chill Highlights
Northern Chill is bottled in Wisconsin from an aquifer created by glaciers. Naturally produced with a 7.8 pH alkaline, this water is also filled with valuable minerals and electrolytes and offers a creamy taste. Northern Chill takes pride in the fact that this bottle remains unaltered, uninfused, and unchanged from nature to bottle giving you the best option for cleanliness and purity. Available by case or pallet, this water is great for those of all generations.
What Does pH Mean & Why Does It Matter?
To help understand what makes this water so great, it helps us to define what pH means and why it’s important. To start, pH is a figure that tells you how much acidity or alkalinity is in the product. On this scale, 7 is a neutral number so those values lower are more acidic and those higher have more alkaline. So, with a pH of 7.8, Northern Chill’s water is right around the area where it should be (2). Knowing the pH level is important because it helps maintain your health. Something too acidic or with too much alkaline can cause problems, and problems you just don’t need, so knowing the level can just make your life that much easier.
What About Electrolytes?
One of the many great benefits to Northern Chill is that it contains electrolytes. Electrolytes are important because they work in a number of ways like maintaining good hydration levels, moving certain vitamins and minerals throughout our bodies, and helping our nerves carry impulses around the body. Something high in electrolytes is great for working out and hard training for it will replace those electrolytes lost during sweat (3).
Price & Effectiveness
Northern Chill is that premium, natural, and pure water you need most to stay hydrated during the day and during your workouts. Available by case or pallet, the options for you to stock up and save are possible.
Pros
Pure, clean, and natural water source
Natural pH level of 7.8
Sourced right here in the United States
Reputable company who works to give back to the community
Cons
Price by Case
12oz case of 24- $29.95
9oz case of 24- $39.95
20oz case of 24- $39.95
1 liter case of 12- $39.95
Price by Pallet
1 liter pallet- $658.56
9oz pallet- $835.20
12oz pallet- $898.56
20oz pallet- $979.20
Overall Value
Northern Chill Alkaline Water is a pure, natural, and clean water designed to give you the best in terms of both training and overall better health. The right water should not be understated for something as clean and pure as Northern Chill can greatly affect all areas of your life for the better. As a company who also gives back to the community, you know this brand is reputable and honest with their mission. What you are really getting is a premium water from an honest company with minerals and electrolytes to better your daily health and performance. Try Northern Chill today and see what this can do for all your goals.
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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 Northern Chill
References
Popkin, B.; et al. (2010). “Water, Hydration and Health”. (source)
Kulthanan, K.; et al. (2013). “The pH of water from various sources: an overview for recommendation for patients with atopic dermatitis”. (source)
James, L.; et al. (2015). “Effect of Electrolyte Addition to Rehydration Drinks Consumed After Severe Fluid and Energy Restriction”. (source)
Enhanced Joint Blast Review For Joint Support & Pain Relief
Does this joint supplement deserve your hard-earned money?
Product Overview
Enhanced Labs has a diverse supplement line, covering all the major categories such as muscle building, fat loss and pre-workout. One of the categories missing from the Enhanced Labs product line was a joint support supplement; a gap it recently filled with the launch of Joint Blast, a simple and cost-effective joint health supplement. The perfect joint support supplement for you, this can greatly help when it comes to support and overall pain relief.
Why a joint support supplement matters is that so often do we put our bodies through an absolute grind. We often find ourselves in pain after a workout leading us to feel even more tired and achy than we want or need. With a great supplement backing you, you can better work to tackle all of those needs and give yourself the best plan of attack for better bounce back and recovery. Enhanced Joint Blast does this and much more and is your go-to supplement for all things joints.
Enhanced Joint Blast is a great joint support supplement to boost joint health and alleviate pain relief.
Enhanced Labs are a team of bodybuilders, chemists, and innovators who joined together to disrupt a chaotic industry by doing absolutely whatever it takes to come out with the most effective hardcore supplements line on the market. By always staying on the cutting-edge advancements in technology and chemistry, Enhanced Labs gives their customers the continuous edge they desire most.
Joint Blast Highlights
Enhanced Joint Blast combines proven ingredients into a powerful formula to work for better joint support, strength, and flexibility. Backed by a great team who cares about quality above all else, this supplement can also prevent collagen degradation, relieve joint stiffness and pain, and promote only the healthiest joints possible. With just 4 effective ingredients, all of those gains are just around the corner.
Ingredients
Joint Blast combines research proven ingredients that improve joint strength and flexibility – key components for optimal strength and performance. Furthermore, Joint Blast contains additional ingredients to prevent collagen degradation, relieve joint stiffness, and maintain healthy joints so your training never skips a beat.
Joint Blast contains a synergistic blend of Glucosamine, Methylsulfonylmethane (MSM), Chondroitin and Potassium.
Glucosamine Sulfate (1500 mg)
Glucosamine is a natural compound found in cartilage — the tough tissue that cushions joints. A study for the Journal of Alternative and Complementary Medicine linked glucosamine supplements to a 28% and 24% reduction in two specific biochemical markers of inflammation: CRP and PGE [1]. Another study for the Journal of Molecular Medicine reported that supplementing with glucosamine daily reduced collagen degradation in the knees by 27% [2].
Methylsulfonylmethane (MSM) (100 mg)
Methylsulfonylmethane (MSM) is a sulfur-containing compound found naturally in plants, animals and humans. Studies show that MSM significantly reduces inflammation and inhibits the breakdown of cartilage. For example, a study for the International Journal of Biomedical Science reported that supplementing with MSM for 12 weeks decreased joint pain, stiffness and inflammation [3].
Chondroitin Sodium Sulfate (50 mg)
Chondroitin is a vital part of cartilage. Laboratory studies have found that chondroitin supplementation has significant anti-inflammatory properties. For example, a study for the Journal of Osteoarthritis Cartilage reported that chondroitin sulfate supplementation was more effective at reducing inflammation than nonsteroidal anti-inflammatory drugs (indomethacin, ibuprofen) [4].
Potassium (as potassium chloride) (145mg)
The association of potassium deficiency to rheumatoid arthritis and joint pain is well documented. A 2008 study for the Journal of Pain reported that participants who took a potassium supplement daily for 28 days reported a 43.75% reduction in their joint pain [5].
Other Ingredients
Microcrystalline Cellulose, Croscarmellose Sodium, Magnesium Stearate, Silicon Dioxide, Pharmaceutical Glaze
Number Of Ingredients
4
Serving Size
2 Tablets
Number Of Servings
30
Best Way To Take
Take 2 tablets 1-2 times daily.
Price & Effectiveness
Enhanced Joint Blast is a great supplement to promote bone health and strength while lubricating and supporting your joints. With 30 servings per container, 2 tablets will pump you with all of the great ingredients for joint support and pain relief.
Pros
4 clinically validated ingredients
Safe and non-hormonal
Simple and effective formula
Less than $1 per serving
Cons
Large tablets that some individuals may find hard to swallow
Price: $19.99
Enhanced Labs offers Free shipping ANYWHERE in the world. If you live in the United States, your order ships FREE no matter what you buy. If you live outside the US, your order ships for free when it’s over $169.
Best Time to Take Joint Blast?
Enhanced Labs recommends taking two (2) tablets of Joint Blast once or twice daily with meals. Joint Blast should be taken every day, on both rest days and training days.
Check out our list of the Best Joint Supplements for more great joint support and pain-relieving products!
Overall Value
Enhanced Joint Blast is a great supplement to aid in all things joints and as athletes constantly pushing our bodies to the limit, the right supplement can protect our joints and help us stay pain free. The reason to use joint blast is simple, for it will provide for less pain and inflammation, more mobility and function, and healthier joint cartilage and bones. What you are really getting is a top tier joint support supplement from a company who knows the needs of athletes. Try Enhanced Joint Blast today and see what this can do for all your goals.
If you have any questions about Joint Blast or any of the other Enhanced Labs products, reach out to the Enhanced Labs Chemical Engineer Trevor Kouritzin by emailing [email protected]
Try Enhanced Labs Joint Blast Today
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 Enhanced and Envato
References
[1] https://pubmed.ncbi.nlm.nih.gov/24738579/
[2] https://www.spandidos-publications.com/mmr/7/3/742
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4502733/
[4] https://pubmed.ncbi.nlm.nih.gov/9743814/
[5] https://pubmed.ncbi.nlm.nih.gov/18468955/
Kaged Muscle Outlive 100 Review To Flourish & Thrive
Check out this premium super greens supplement to thrive, nurture, and flourish.
Product Overview
Our health and wellness should take top priority over all else and looking for a super greens supplement can be a huge help. So, while training and diet are obviously very important, looking for the best ways to maximize our health and wellness can be a game changer when it comes to boosting all our gains. With super greens supplements being versatile and convenient ways to pump ourselves with plenty of nutrients, making sure we get everything we need is now easier than ever. Kaged Muscle Outlive 100 is a fantastic super greens product designed to help you flourish, nurture, and thrive.
When it comes to super greens supplements, key benefits associated with them are increased immunity, higher energy levels, and improved gut health. Able to fill you with tons of antioxidants, you can better fight oxidative stress and as an effective vegetable substitute, you never have to miss those vital nutrients in your diet again. Kaged Muscle Outlive 100 can do this and much more and is a top choice for super greens supplements on the market.
Code GENIRON10 For 10% Off
Kaged Muscle Outlive 100 is perfect for boosting wellness and vitality while also managing stress and aiding in healthy digestion. With 26 organic superfoods, this 100% plant-based product is perfect for your goals.
Kaged Muscle is a supplements company who takes their production process and final products seriously, only reinforcing the deepest of integrity. They source the purest, most potent raw materials and ensure their labs operate beyond the status quo with rigorous testing and third-party assurance. Never compromising on quality and price, Kaged Muscle seeks to only make the highest quality supplements they can, for they know you the athlete deserve only the best.
Kaged Muscle Outlive 100 Highlights
Kaged Muscle Outlive 100 is great for anyone looking to improve their daily routine with a full serving of 26 fruits and vegetables. This super green has great potential to boost vitality and wellness, help manage stress, offer prebiotics for healthier digestion, and strengthen your immune system. Being 100% plant-based and vegan friendly, this product is great for everyone and is conducive with all diets. Offering variety for greens and grasses, superfoods and antioxidants, fiber and digestion, and cleansing and detox, this supplement is a great greens formula to help you flourish, nurture, and thrive.
Ingredients
Organic Alkalizing Greens Blend
Organic Wheat Grass Powder: High in nutrients and antioxidants, this can improve digestion, promote healthy skin, and work to fight inflammation (1).
Organic Spirulina Powder: Acts as a powerful antioxidant and anti-inflammatory aid while working for better cholesterol.
Organic Superfood & Antioxidant Blend
Organic Acai Fruit Juice Powder: Will boost immunity and lower blood sugar levels while working to alleviate inflammation (2).
Organic Blueberry Fruit Powder: A great antioxidant food, this is low in calories and high in nutrients which can protect a host of bodily functions.
Organic Cleanse & Detox Blend
Organic Apple Fruit Cider Vinegar Powder: Can fight inflammation, improve digestion, burn fat and enhance your metabolism, and improve gut health (3).
Organic Cranberry Whole Fruit Juice Powder: Great for pumping you with antioxidants, this can boost immunity, nourish skin, and help improve cognitive function.
Organic Fiber & Digestion Blend
Organic Gum Acacia Fiber: A good source of fiber, this can act as a prebiotic supplement while working to support weight management and gut health.
Organic Quinoa Grain Powder: Packed with nutrients, this is high in fiber and has antioxidant and anti-inflammatory properties (4).
Organic Adaptogen
Organic Ashwagandha Root Extract: An ancient herb, this can reduce blood sugar levels and cortisol, thus helping with stress and anxiety (5).
Other Ingredients
Organic Barley Grass Powder, Organic Alfalfa Grass Powder, Organic Chlorella Powder, Organic Matcha Leaf Powder, Organic Kale Leaf & Stalk Powder, Organic Broccoli Bud & Stalk Powder, Organic Spinach Leaf Powder, Organic Turmeric Root Powder, Organic Lemon Fruit Juice Powder, Organic Cinnamon Bark Powder, Organic Ginger Root Powder, Organic Aloe Vera Inner Leaf Powder, Organic Black Pepper Fruit Powder, Organic Goji, Organic Beet Root Powder, Organic Coconut Fruit Water Powder, Organic Kiwi Fruit Concentrate
Calories
50
Protein
2g
Carbs
12g
Fat
0g
Sugar
1g
Flavors
Berry, Apple Cinnamon
Best Way To Take
Mix 1 scoop with desired beverage of choice.
Price, Flavors & Effectiveness
Kaged Muscle Outlive 100 is full of organic superfoods and greens to serious boost your health and wellness so you thrive inside and out of the gym as you flourish, nurture, and thrive. With 30 servings per container, 1 scoop of this super greens powder will pump you with all those vital nutrients. Two flavors in Berry and Apple Cinnamon ensure you don’t grow too bored of the taste.
Pros
26 organic superfoods for the best nutrients
Great benefits to your overall health and wellness
100% plant-based and vegan friendly conducive for all diets
From a reputable and honest company
Cons
Only two flavors so more would be nice
Price per serving is okay, but it is similar to others on the market
Price: $39.99
Check out our list of the Best Super Greens for more great health and wellness products!
Overall Value
Kaged Muscle Outlive 100 is a great super greens supplement to boost your health and wellness and comes from a reputable company in Kaged Muscle who knows the needs of athletes. Able to pump you with organic super foods and greens, you get the best benefits with this super greens product. What you are really getting is a top tier super greens able to pump you with vital nutrients to see serious gains. Try Kaged Muscle Outlive 100 and see what this can do for your health and wellness goals.
Try Kaged Muscle Outlive 100 Today
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 Kaged Muscle and Envato
References
Mujariya, R.; et al. (2012). “A study on wheat grass and its nutritional value”. (source)
National Center for Complementary and Integrative Health. “Acai”. (source)
Khezri, S.; et al. (2018). “Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial”. (source)
Navruz-Varli, S.; et al. (2016). “Nutritional and health benefits of quinoa (Chenopodium quinoa Willd.)”. (source)
Singh, N.; et al. (2011). “An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda”. (source)
Inno Supps Nitro Wood Review To Optimize Circulation & Performance
See gains towards supporting blood flow, improving overall wellness, and more!
Product Overview
Let’s start with a question. How often do you think about your circulation? A good question because so often we don’t think about it. We’re too busy on nutrition, training, and supplementation for muscle growth and fat loss that we are forgetting some of the most vital processes our bodies perform for us. While its easy to take circulation for granted, let’s not forget the fact that good circulation can greatly benefit all of our gains. Inno Supps’ Nitro Wood is a great supplement for enhanced circulation support as we seek the best for all of our gains.
Circulation is obviously important for a number of reasons but most importantly it works to properly and efficiently bring fresh blood and nutrients to your brain and other organs so your body works to its maximum capacity. Good circulation can promote better cell growth, enhance organ function, create healthy skin, and increase recovery so you heal fast from injury and muscle soreness. Nitro Wood does this and much more and is a premium circulation supplement on the market.
Inno Supps Nitro Wood is designed to enhance circulation and offer the best support for better blood flow, sexual function, and stamina.
Inno Supps is a quality sports nutrition company who believes that nutrition should be clean and natural to help improve the lives of others. On top of that, it should also be innovative and delicious, so you don’t feel like you are missing out on any fun. Standing behind its products, Inno Supps is a company producing high quality products for athletes everywhere to succeed.
Nitro Wood Highlights
Inno Supps Nitro Wood is that top tier supplement for you to enhance circulation support for all things gains. Time and time again we see ads for those “premium” supplements only to find out they are full of nonsense. Nitro Wood isn’t one of them. Designed to improve blood flow, amplify sexual function, and supercharge stamina, you work to optimize blood flow with only the best ingredients around.
With 15+ ingredients, each respectively works for benefits like blood vessel expansion, accelerated circulation, natural immune support, and better sex drive. Optimized blood flow works for the best in terms of health and wellness and Nitro Wood delivers just that.
Ingredients
Blood Circulation Blend
Maritime Pine Bark Extract: May reduce swelling of varicose veins while lowering blood pressure and improving heart health (1).
Cinnamon Bark Powder: High in antioxidants, this can relieve inflammation and protect the heart (2).
Beet Root Powder: Good for lowering blood pressure and increasing stamina and muscle strength. It may also help improve brain health and function (3).
Garlic Bulb Extract: Works for better blood pressure, improved memory, and overall better athletic performance (4).
Grape Seed Extract: Can reduce oxidative damage and improve blood flow while reducing blood pressure (5).
Cayenne Pepper Fruit Powder: Can boost your metabolism and digestive health while reducing hunger. It may also help relieve pain.
Other Ingredients
Vitamin C, Niacin, S7 (Coffee Bean Extract, Green Tea Leaf Extract, Turmeric Rhizomes Extract, Sour Cherry Fruit Powder, Blueberry Berry Powder, Broccoli Head Powder, Collards Lead Powder), Hydroxypropyl Methylcellulose, Microcrystalline Cellulose, Silicon Dioxide, Magnesium Stearate
Number Of Ingredients
15+
Number Of Servings
30
Servings Size
2 Vegetarian Capsules
Price Per Serving
$1.07
Price & Effectiveness
Nitro Wood is that amazing supplement to enhance circulation support by improving blood flow, increasing sexual function, and boosting stamina. With 30 servings per container, 2 vegetarian capsules are a serving size to give you all of those valuable nutrients. Inno Supps also has two options to purchase, either as a one-time deal or a 30-day subscription.
Pros
Great benefits to improved circulation, sexual function, and stamina
A vegan- and heart-friendly product
Reputable company backing it
30-day money back guarantee
Cons
Ingredients may be dosed at a lower amount than some would like
Only available on their website
Price: $32.24
Best Way & When To Take
The best way to take Nitro Wood is by taking the two capsules per day either with or without food. For those sensitive to supplements without food, then definitely take with a meal. The nice part is that you can take this any time during the day so it fits into your routine where you want it.
Overall Value
Nitro Wood is a great circulation supplement designed to enhance your circulation support for better blood flow, sexual function, and stamina. With great ingredients and a reputable company backing it, this product can enhance all things gains. What you are really getting is a top tier circulation supplement with great ingredients and the ability to bring your health and performance to the next level. Try Inno Supps Nitro Wood today and see what this can do for all your goals.
Try Inno Supps Nitro Wood 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 Inno Supps and Envato
References
Iravani, S.; et al. (2011). “Pharmaceutical and nutraceutical effects of Pinus pinaster bark extract”. (source)
Gunawardena, D.; et al. (2015). “Anti-inflammatory activity of cinnamon (C. zeylanicum and C. cassia) extracts- identification of E-cinnamaldehyde and 0-methyoxy cinnamaldehyde as the most potent bioactive compounds”. (source)
Clifford, T.; et al. (2015). “The Potential Benefits of Red Beetroot Supplementation in Health and Disease”. (source)
Bayan, L.; et al. (2014). “Garlic, a review of potential therapeutic effects”. (source)
Gupta, M.; et al. (2020). “Grape seed extract: having a potential health benefits”. (source)
Mike Mentzer Profile & Stats
The biography, life, and accomplishments of Mike Mentzer
Mike Mentzer was an American IFBB professional bodybuilder born on 15 November 1951 in Germantown, Pennsylvania. Mike was also an author, and his writings were widely read and appreciated.
While some bodybuilding fans considered Mentzer a genius, others called him a mystery. Sadly, the mystery could never be unraveled as Mentzer passed away at the age of 49.
Below is a complete breakdown of Mike Mentzer’s profile, stats, biography, training, and diet regimens.
Full Name: Mike Mentzer (Golden Era Bodybuilder)
Weight
Height
Date Of Birth
225-235 lbs
5’8″
15/11/1951
Division
Era
Nationality
Men’s Open
1970’s, ’80s
American
Biography
Famed for his scuffle with Arnold Schwarzenegger at the 1980 Olympia, Mike Mentzer was one of the best bodybuilders of the golden era.
Apart from being a top-level competitive bodybuilder, Mentzer was a straight-A student in school. As a pre-med student at the University of Maryland, Mentzer spent his time away from the gym studying genetics, physical and organic chemistry.
Mike “The Heavy Duty” Mentzer started training at the age of 12, and by the age of 15, he could bench press 370 lbs, with a bodyweight of 165 lbs.
Mentzer entered his first contest in 1971, and it turned out to be a humbling year for him. Although he won his very first competition (Mr. Lancaster), he finished in tenth place (his worst ever) in the very next show (AAU Mr. America).
Mike Mentzer suffered a severe shoulder injury in 1971 that disrupted his training. Mentzer started pumping iron again in 1975 after a four-year hiatus. He made a respectable comeback (1975 IFBB Mr. America), coming in at a modest third place.
Mentzer and Drug Abuse
While prepping for the 1980 Olympia, Mike Mentzer started using amphetamines. He claimed he needed it for productivity and did not use it for recreational purposes. The warning signs of waning health started showing soon after, but Mentzer paid no heed.
Twice during his prep, Mike awoke to find himself, “at death’s door.” He was so fatigued that he could not even raise his arms and had to stay in bed for the remainder of the day.
A couple of days before the 1980 Olympia, the “death’s door” feeling revisited Mike Mentzer. It wasn’t until the morning of the competition that he felt he had recovered.
Later that day, the retired Arnold Schwarzenegger announced his comeback at the 1980 Olympia. The news did not go down well with many contestants, including Mentzer.
By this time, Mike Mentzer had become popular and was a judge’s favorite. On top of that, many competitors believed that Mike, with his new fame, could win the 1980 Olympia purely on popularity.
As a result, an urgent meeting was called. Reportedly, insults were exchanged between Mentzer and Schwarzenegger at the meeting, and a fight nearly broke out.
Long story short, Arnie was allowed to compete and won the Sandow despite breaking formation on several occasions and receiving a warning from the judges. Mike Mentzer, on the other hand, placed 5th.
The Decline of Mike Mentzer
In protest of his poor placing in 1980, Mike Mentzer boycotted the 1981 Olympia and retired soon after at the age of 29.
In 1983, Mentzer became the editor of ‘Workout Magazine‘. Although he enjoyed his work, he relied upon amphetamines to meet deadlines and occasionally stayed awake for two to three days straight.
For some reason, the owners of the magazine pulled the plug on the magazine. It dealt a crushing blow to Mentzer.
Soon after ‘Workout Magazine‘ ceased operations, Mike lost his beloved father. To add to his distress, Mike’s 10-year relationship with fiancee Cathy Gelfo came to an end around the same time.
These three unfortunate events, combined with the continued (ab)use of amphetamines led to Mike Mentzer’s decline. He passed away in 2001 at 49-years-old due to a heart attack.
The sad story does not end here. Mike’s younger brother Ray Mentzer (Mr. America 1979) discovered Mike’s dead body. The death of his beloved brother proved to be too much to bear for Ray. Ray too, died within 48 hours of Mike’s passing.
“Many bodybuilders sell themselves short. Erroneously attributing their lack of satisfactory progress to a poverty of the requisite genetic traits, instead of to their irrational training and dietary practices, they give up training. Don’t make the same mistake.” – Mike Mentzer
Competition History
1971 Mr. Lancaster – 1st
1971 AAU Mr. America – 10th
1971 AAU Teen Mr. America – 2nd
1975 IFBB Mr. America – 3rd (Medium)
1975 ABBA Mr. USA – 2nd (Medium)
1976 IFBB Mr. America – 1st (Overall)
1976 IFBB Mr. America – 1st (Medium)
1976 IFBB Mr. Universe – 2nd (MW)
1977 IFBB North American Championships – 1st (Overall)
1977 IFBB North American Championships – 1st (MW)
1977 IFBB Mr. Universe – 2nd (HW)
1978 IFBB USA vs the World – 1st (HW)
1978 IFBB World Amateur Championships – 1st (HW)
1979 IFBB Canada Pro Cup – 2nd
1979 IFBB Florida Pro Invitational – 1st
1979 IFBB Night of Champions – 3rd
1979 IFBB Mr. Olympia – 1st (HW)
1979 IFBB Pittsburgh Pro Invitational – 2nd
1979 IFBB Southern Pro Cup – 1st
1980 IFBB Mr. Olympia – 5th
Training
Mike Mentzer followed a HIIT training routine. He followed a ‘heavy duty’ variation of the model. This system required Mentzer to use a weight that would take him to failure between 6-9 reps.
When he hit failure, Mike Mentzer kept going and performed 2-3 forced reps while using a spotter. Mike advocated following perfect form while training.
Mike would often keep his training week down to 3 working days with 4 for rest. Later, as his bodybuilding progressed, he would take between 4-7 days rest in between workouts.
Mike Mentzer’s training regimen included:
Monday: Legs, Chest, Triceps
1. Legs: Giant-set
2. Chest: Triset
3. Triceps: Triset
Pushdown: 1 set of 6-8 reps
Dips: 1 set of 6-8 reps
Lying triceps extension: 2 sets of 6-8 reps
Wednesday: Back, Traps, Shoulders, Biceps
1. Back: Tri-set
Nautilus pull-over: 2 sets of 6-8 reps
Close-grip pulldown: 2 sets of 6-8 reps
Bent-over barbell row: 2 sets of 6-8 reps
2. Traps: Superset
Universal machine shrug: 2 sets of 6-8 reps
Upright row: 2 sets of 6-8 reps
3. Shoulders & Biceps: Giant-set
Nautilus lateral raise: 2 sets of 6-8 reps
Nautilus press: 2 sets of 6-8 reps
Rear delt row: 2 sets of 6-8 reps
Standing barbell curl: 1 set of 6-8 reps
Concentration curl: 2 sets of 6-8 reps
Nutrition
Mike Mentzer believed that bodybuilders did not need the levels of protein they were sold by magazines. He took a broad approach to his nutrition in terms of food sources and would eat according to four food groups.
Mike Mentzer’s diet program consisted of:
Cereal and grain: Four or more servings per day
Fruits and vegetables: Four or more servings per day
The high-protein group (fish, meat, eggs): Two or more servings each day (Basic serving of meat = 3.5 ounces)
Dairy products (milk and cheese): Two servings per day.
Gym Girl Inspiration: How To Jumpstart Your Transformation (+ 10 Instagram Hottest Fit Girls)
If it weren’t for the fit girls, Instagram wouldn’t be what it is today. In other words, Mark Zuckerberg owes a lot of his success to female fitness Instagram celebrities. Maybe he too gets in a little gym girl inspiration before heading to work every morning, who knows?
The best part about fit gym girls on the Gram, you ask?
Not only are the female Instagram athletes aesthetically appealing and a treat to look at, but most of them are constantly putting out content to motivate their followers to kickstart their own transformation journies.
Beginning Your Transformation Journey
For most people, scrolling through Instagram can lead to sensory pleasure. According to research, it is one of the reasons why it can be so addictive.
On the other hand, Instagram can also have a negative psychological impact. As per a study, looking at photos of perfectly chiseled goddesses can hurt your body image and self-esteem. We are sorry to report this but your favorite Instagram gym girl is causing this too.
Let’s take a quick test to check if fit girls are causing you to procrastinate your body transformation, shall we?
Open the Instagram app on your phone and scroll for 10-seconds. Was most of your feed graced by photos and reels of bikini-clad gym girls? Is “train regularly” a constant on your new year’s resolution every year, but you cannot find the time or motivation to work out?
If you found yourself nodding to both the questions above, fit girls are probably one of the reasons behind your inaction.
Related: The Hottest Legs on Instagram
How To Jumpstart Your Transformation
Looking at picture-perfect gym girl physiques can be intimidating. It can leave you feeling hopeless. Many people never start their body transformation because the workouts they see online look terrifying.
At the same time, you might feel ready to begin a body transformation but not know where to start. If you are one of these people, the buck stops for you today.
Feeling unprepared and anxious before starting a physique transformation is normal. Every pro athlete had to start somewhere. In fact, many successful bodybuilders started lifting because of their body insecurities.
As they say, the best time to start working out was five years ago. The second best is now.
Must Read: 5 Reasons Why Your Transformation Isn’t Working
This is how you can achieve your dream physique:
1. Get the Fundamentals Right
Do not worry. We will not ask you to get under a bar and squat on your first day. In fact, it is the most common rookie mistake. Instead of “diving right in,” you should “ease into” the fitness lifestyle.
i. Check-Up
Before you start training and gulping down fancy supplements, you should invest in learning more about your body. We highly recommend seeing a doctor for a complete physical and blood work-up.
While your physician might not be the best person to recommend a physique transforming diet or training plan, she is the best person to consult about things you should stay away from.
Keeping a record of your cholesterol and triglycerides, blood pressure, fasting glucose, and bone density can go a long way in helping transform your physique.
ii. Clean Your Cupboards
While your gym girl fitspo might enjoy a glass of red wine and pizza every once in a while, you should know that she probably does not have that stuff stocked at her home.
There is a famous saying in the fitness industry, “what is in your cupboard will eventually end up in your stomach.” So, give away all the sodas, cookies, candy, ice creams, and snacks and stock up on healthy whole foods.
Having junk food around in your house can tempt you into making poor food choices. Delete the food ordering apps from your phone and distance yourself from unhealthy eating as much as possible.
Next Read: Your Transformation Can Never Be Successful Without These 6 Things
iii. Stock Up on the Good Stuff
If you are serious about transforming your physique, stock up on the following food items:
a. Pantry
Nuts
Olive oil
Quinoa
Oats
Sweet potatoes
Spices
Whole-grain cereals
Natural nut butter
Sesame seeds
Brown rice
Canned tuna
Salmon
b. Fridge
Water
Chicken breast
Greek yogurt
Low-sodium soy sauce
Egg whites
Low-fat milk
Fresh fruits
Turkey
Salsa
Mustard
Although your specific grocery items can vary depending on your diet program, the food items mentioned above can provide you with a balanced blend of proteins, carbs, and healthy fats.
Also, when we say “good stuff,” we are not just referring to healthy food (or weed), but other areas of your life as well, including mental and social. Replace the negative self-talk with positive statements and watch your body transform.
The company you keep during your transformation period can also influence your results. So, surround yourself with people who are on a similar path as you, and maybe avoid your buddies who like getting shit-faced every weekend.
Watch: The Best And Worst Bodybuilding Foods
2. Find the Motivation Within
Crushing on a gym girl can only take you so far. You cannot achieve (and maintain) your dream physique if you lack intrinsic motivation. Figure out why you want to transform your body, plan how you will do it, and act on it. That is how you can stick to a fit lifestyle in the long run.
Related: The Best Gym Motivation Videos of All Time
i. You are Your Own Competition
Many newbies make the mistake of comparing their progress with other people. While Instagram can be a great place to seek gym girl inspiration, it can also be the biggest source of discouragement.
Remember: No two people are the same. Different people will take different amounts of time to show similar progress. Stay patient, and you are bound to see results.
ii. Injuries Should Not Hold You Back
Injuries are a common excuse for delaying one’s transformation journey. Make no mistake, if you are suffering from a serious condition, you should listen to your doctor and follow her advice. But if a muscle sprain or popping joints are your excuses for missing your workout, you are not fooling anyone.
If you follow pro bodybuilders, you would know that many of them train through injuries while prepping for a show. If you are a noob, you should take a professional’s help to train around your injuries.
iii. Start With Light Beginner Workouts
Remember what we said about easing in and not diving in?
The fitness lifestyle is not a sprint. It is more of a marathon. If you want to transform your physique with a focus on improving your health and longevity, you should focus on sticking with your training and nutrition program for the long term.
Since most pro athletes and gym girls post their workout routines online, many beginners follow them in hopes of speeding up their transformation.
If you are a rookie, following Kris Gethin’s 12-week transformation program or any other advanced program is not the best idea. Following an advanced program increases your odds of getting injured while training.
3. Plan to Succeed
As Benjamin Franklin rightly said, “If You Fail to Plan, You Are Planning to Fail.”
Body transformation is serious business. You need a solid plan to achieve your goals.
Disclaimer: “I will build abs in 4 weeks because my favorite gym girl said she likes them” is not a valid plan.
While planning your transformation, you need to set specific, measurable, attainable, relevant, and time-bound goals.
Related: 7 Changes Everyone Should Make To Their Training Programs – Today
4. Set Goals
The scale and mirror are good, but they do not tell the whole story. Fitness is about more than looking good. Your goal should be to be healthy and functional at optimal levels.
Apart from setting monumental goals for yourself, have small goals that you can tick off every week. The feeling of achieving your goal can motivate you to stay on track.
For example, do not limit your goal to “reach 10% body fat in 6 months”. You might lose motivation after a few weeks as there is no urgency involved. Instead, set smaller goals like “run 1K and plank for 5 minutes every day for 1 week.”
5. Go For the Kill
Once you have all the pre-requisites in place, you need to put in everything you have got. Discipline and persistence are key ingredients for a successful physique transformation.
You need to ensure that you never miss a meal or workout session. While training hard and eating right are important, pros value their recovery program just as much. You break muscle in the gym and put on size and strength during deep sleep. You need to sleep for at least six hours every night to ensure optimal recovery after your workouts.
Check Out: 5 Recovery Tips To Help You Build Muscle Faster
6. Access and Reassess
Accessing your progress after every few weeks is indispensable for staying on track with your goals. If you feel you are on the right path, keep going. On the other hand, if you are not satisfied with your results, evaluate your transformation program and make necessary adjustments.
Over and above that, there is a constant inflow of new information in the fitness world. New experiments and studies are being conducted routinely. Limiting yourself to a few training techniques can result in you hitting a plateau or getting bored and quitting the fit lifestyle.
To sum it up, always be on the lookout for new ways to achieve alpha in the gym.
10 Instagram Hottest Fit Girls | Gym Girl Inspiration
These 10 gym girls rule Instagram:
1. Michelle Lewin
Michelle Lewis is the Instagram gym girl OG. She has over 14 million followers and shows no signs of slowing down. Lewin has her roots in modeling and realized her full potential after starting training. From winning IFBB shows, featuring in music videos to being on the cover of magazines, Michelle Lewin has done it all.
Check Out: How Michelle Lewin Works Out For A Perfectly Sculpted Physique
2. Krissy Cela
Krissy’s girl-next-door looks and perfectly toned physique make her one of the most popular gym girls on Instagram. She regularly posts her workouts on her page for others to follow.
3. Yanet Garcia
“The Mexican Weather Girl” is an actress, model, certified health coach, and trainer. There is nothing Yanet cannot do. She is also on Onlyfans if that’s what you were wondering.
Check Out: WCW: Bask In The Beautiful Glory of the Fit and Sexy Yanet Garcia
4. Lauren Simpson
Lauren Simpson posts one of the most detailed workout videos and posts on the list. The fit gym girl’s Instagram handle is a must-follow if you are always short on workout ideas or recipes.
5. Caitlin Turner
If you are into yoga, you cannot go wrong with following Caitlin Tuner. She is an avid traveler who will get you trying new asanas in no time.
6. Anllela Sagra
Anllela Sagra is probably the most ripped gym girl on the list. Her shredded abdomen can put many pro bodybuilders to shame. Sagra has multiple figure contest wins under her belt.
Related: The Anllela Sagra Diet For The Perfect Physique
7. Emily Skye
Skye is the founder of the F.I.T. (Fitness Inspiration Transformation) program, and her Instagram feed is full of how-to workout videos and photos of her chiseled physique. The Australian fitness model is well-known for her no-nonsense approach to dieting, training, and living a healthy life.
Also, for people looking for pregnancy-friendly workout routines, Emily has got you covered with her recent journey to motherhood.
8. Jen Setler
Jen Setler rose to fame with her belfies. She has one of the best buts on the internet. Setler routinely puts out glute training videos for her fans to follow.
Next Read: 10 Best Butts On The Internet 2021
9. Ana Cheri
Ana Cheri is one of the hottest gym girls of all time. Her drop-dead gorgeous looks, hourglass physique, and intense workout videos make her one of the most popular fitness celebrities on the internet. Ana is a former Playboy Playmate and has been featured in many big publications.
10. Karina Elle
Karina was a competitive cheerleader and Cross Country runner for the majority of her life. She’s also a winner of the World Fitness Federation Pro Bikini Championship.
Conclusion
While we can understand gazing at the goddesses on your phone might be the best part of your day, but do not use that as an excuse to stay in bed all day long.
Channel that energy and motivation, and use the steps mentioned above to achieve the physique of your dreams. We cannot promise that carving your goal body will be easy, but it will totally be worth it.
Who is your favorite gym girl? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Inno Supps T-Drive Review To Supercharge Testosterone
Work to boost muscle growth, optimize hormone levels, and increase performance.
Product Overview
For those suffering from low testosterone levels, look no further than a great testosterone booster to get those levels back to normal. Low testosterone affects our health and overall daily function and as athletes seeking to be our best, that is something we just absolutely cannot afford to have. When it comes to finding the right supplements, however, it can be challenging. With so many on the market, an affordable yet premium product may seem elusive. Inno Supps T-Drive is a great testosterone booster perfect for helping you get those T levels to exactly where you need them.
A testosterone booster worthwhile to you can work to change your body composition, increase performance, boost muscle growth, help with cognitive function, and above all else, increase those vital testosterone levels. Without it, you may suffer from a deficiency which can be rather debilitating. T-Drive can provide for great benefits and many more as you seek the best for all your gains.
Inno Supps T-Drive is a great testosterone booster to increase muscle growth, supercharge hormone levels, and enhance performance.
Inno Supps is a quality sports nutrition company who believes that nutrition should be clean and natural to help improve the lives of others. On top of that, it should also be innovative and delicious, so you don’t feel like you are missing out on any fun. Standing behind their products, Inno Supps is a company producing high quality products for athletes everywhere to succeed.
T-Drive Highlights
T-Drive is a natural supplement perfect for boosting those testosterone levels and performance throughout the day and night. A quality and healthy blend of herbs and vitamins works to optimize your energy levels, boost sex drive, improve your quality of sleep, and increase male vitality by stimulating hormone production. Above all else, this can increase your mood and improve mental cognition so you feel great.
With 6+ ingredients, all are natural and working for your benefit to keep you healthy overall. Great benefits and quality care go into each of the ingredients as they are tested for maximum effectiveness. For this supplement, the key takeaways are amplified muscle growth, supercharged hormone levels, and enhanced performance for serious gains.
Ingredients
Testosterone Potentiation Blend
Ashwagandha Root Extract: Works to reduce cortisol levels and as an ancient medicinal herb can also help reduce stress and anxiety (1).
Fenugreek Seed Extract: An ancient herb, this can increase libido, boost performance, and help lower bad cholesterol. It is rich in vitamins and minerals (2).
Tribulus Whole Herb Extract: Can increase libido and sexual performance, boost endurance, and increase sperm production. It will also work to increase strength and change your body composition (3).
Coleus Forskohlii Root Extract: May increase testosterone and promote lean mass. This is also a common ingredient in some fat burners (4).
Epimedium Whole Herb Extract: Can enhance libido as well as work for certain levels of pain, whether it be joint or nerve pain, as well help with mental and physical fatigue.
Boron: May help with increasing the metabolism of total testosterone in your body and can increase free testosterone levels as well (5).
Other Ingredients
Hydroxypropyl Methylcellulose, Microcrystalline Cellulose, Magnesium Stearate, Silicon Dioxide
Number Of Ingredients
10+
Number of Servings
30
Serving Size
3 Vegetarian Capsules
Highest Dosed Ingredient
Ashwagandha Root Extract and Fenugreek Seed Extract (400mg)
Best Way To Take
Take 3 capsules with or without food anytime of the day.
Price & Effectiveness
Inno Supps T-Drive is a natural and power testosterone booster that can amplify muscle growth, supercharge your hormone levels, and enhance performance for only the best gains. With 30 servings per container, 3 vegetarian capsules is a serving size.
Pros
Natural and powerful testosterone booster
Quality ingredients with great benefits
Able to assist with muscle growth, testosterone levels, and performance
From a company seeking to make the best nutritional products around
Cons
Premium priced option at $2.33 per serving
3 capsules is a big serving size
Price: $69.99
Best Time & Way To Take T-Drive
When looking to take T-Drive, it is best to take these 3 vegetarian capsules with food to eliminate any stomach discomfort. Some people are fine taking without food, but the choice is up to you. You can also take this any time of day so most likely whenever you take your other supplements, this will slide in nicely.
Check out our list of the Best Testosterone Boosters for more great testosterone boosting products!
Wrap Up
Inno Supps T-Drive is a great testosterone booster to give you only the best gains around. Able to amplify muscle growth, supercharge your hormone levels, and enhance performance, all of those great benefits are exactly what you need in this amazing supplement. Inno Supps is a quality supplements company creating only the best nutritional products around so athletes everywhere can maximize their true potential. What you are really getting is a powerful testosterone booster with great ingredients and a reputable company backing you. Try T-Drive today and work to get those levels to normal.
Try Inno Supps T-Drive Today
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 Inno Supps and Envato
References
Singh, N.; et al. (2011). “An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda”. (source)
Mansoori, A.; et al. (2020). “Effect of fenugreek extract supplement on testosterone levels in male: A meta-analysis of clinical trials”. (source)
Rogerson, S.; et al. (2007). “The effect of five weeks of Tribulus terrestris supplementation on muscle strength and body composition during preseason training in elite rugby league players. (source)
Henderson, S.; et al. (2005). “Effects of Coleus Forskohlii Supplementation on Body Composition and Hematological Profiles in Mildly Overweight Women”. (source)
Ferrando, A.; et al. (1993). “The effect of boron supplementation on lean body mass, plasma testosterone levels, and strength in male bodybuilders”. (source)
Sonia Isaza Profile & Stats
The biography, life, and accomplishments of Sonia Isaza
Photo via @niaisazaoficial Instagram
Sonia Isaza is a Colombian bodybuilder and fitness model with an amazing physique. Starting out as a model, she transformed her physique to competition ready and shares her journey with her massive following on social media.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Sonia Isaza
Weight
Height
Date Of Birth
115-125 lbs.
5’3”
09/24/1988
Profession
Era
Nationality
Bodybuilder, Fitness Model
2010
Colombian
Photo via @niaisazaoficial Instagram
Biography
Born in Colombia, Sonia was always active and stayed as healthy as she could. Throughout her teen and high school years she was content with life, but her early-20’s saw a change in that mindset. She wanted more. She wanted to push herself to see just how far she would go. She began going to the gym and slowly over time transformed her physique.
In the mid-2000’s, she moved to the United States and settled in California. Her lifestyle was that of a competitive bodybuilder and she sought to always try and perfect her fitness and lifestyle routines. Fairly soon after, she started on social media and without even trying, began to build a larger following. She now uses her platform to motivate others so they too can have a physique like Sonia herself.
Training
Sonia’s training revolves around using a variety of exercises. For those lower body muscles, she puts an emphasis on her quads and glutes while upper body is abs with a focus on building those surrounding muscles. A favorite machine of Sonia’s is the smith machine, for she can perform many exercises while also focusing on toning.
Abs are a key part of her routine and she believes in a traditional approach to a strong core. For reps, she will do around 10-15 per exercise and really push the variety, either focusing on crunches or other bodyweight exercises, but also working with cables and machines as well.
Photo via @niaisazaoficial Instagram
Nutrition
Sonia puts an emphasis on whole foods and works incredibly hard with her diet. Balancing out her macronutrients is key in staying on track and she will indulge in a cheat meal here or there. For the most part, her diet is clean, whole, and one to keep her moving at maximum capacity.
Supplementation
Along with a solid training routine and nutrition plan, Sonia focuses on supplements to give her that extra boost. While she uses her own supplements of choice, some key products to note are protein powders, pre-workouts, and BCAAs. These will ensure a well-rounded routine for pre-, mid-, and post-workout gains. To optimize health and wellness, a multivitamin and omega-3 supplements are key for ensuring you stay in the gym and grinding away.
Abby Pollock Profile & Stats
The biography, life, and accomplishments of Abby Pollock
Image via Instagram @abby
Abby Pollock is a social media fitness celebrity born on 15 October 1994 in Toronto, Canada. Her not-so-humble fan following (710K followers on Instagram and 898K subscribers on YouTube) is a result of her motivational and instructional posts, humility, and total transparency with her followers.
Below is a complete breakdown of Abby Pollock’s profile, stats, biography, training, and diet regimens.
Full Name: Abby Pollock
Weight
Height
Date Of Birth
150-160 lbs
5’7″
15/10/1994
Division
Era
Nationality
Physique Competitor
2010
Canadian
Image via Instagram @abby
Biography
Abby Pollock was not always the fitspo people know her as today. She suffered severely from under-eating while growing up. Although Pollock was always active and involved in sports, she wanted to be skinny.
By the time Abby Pollock entered grad school, she was 20 lbs underweight and was struggling with symptoms of anorexia (lack of appetite) and bulimia (binge eating followed by purging; and excessive concern with body shape and weight).
Abby was struggling in school at the time and was in a bad relationship. As a result, she used food as a “safe space.” Without any prior dieting knowledge, Abby decided to limit her daily calorie consumption to 1,000 kcal with the goal of remaining skinny.
Abby Pollock used MyFitnessPal to track her diet and calorie intake and ensured she did not eat more than the bare minimum required to function throughout the day. Meaning – despite her hectic study schedule and regular cardio training, Abby restricted her diet to 900-1000 calories per day.
As Pollock lost weight through her restrictive diet program, she became obsessed with losing more. In the process of losing more weight, she progressed from simply eating “clean,” to eating a paleo diet of raw foods.
Entering The Fitness Lifestyle
Her typical diet routine included having a vegetable smoothie for breakfast and then eating a small salad for lunch and dinner. After following the calorie-restrictive diet plan for a while, Abby Pollock realized she was always tired and running low on energy. It was then she realized she needed a lifestyle change.
The final nail in her old diet plan’s coffin came when, in 2013, she found out that her father had terminal cancer. This terrible news, combined with issues in her love life caused Abby to look for a way out of her suffering (both emotional and physical).
On being asked about this period, Abby says, “I was done playing the victim.” She decided to turn her life around and planned to make big modifications to her diet and training routine.
Being a fitness noob herself, Abby Pollock hired a personal trainer and nutritionist to create a workout routine and high protein diet to help her physique transformation.
To kickstart her transformation journey, Abby increased her calorie intake to 2,000 kcal per day. Her workout program was focused on adding muscle mass to her thin frame.
Lifting weights and eating right helped her carve the physique of her dreams.
Becoming a Social Media Sensation
While undergoing her transformation, Abby Pollock started posting about her journey and experiences on her social media channels. Unexpectedly, her story resonated with a lot of people, and she started attracting attention.
Abby also landed interviews with some big women’s lifestyle magazines – talking about her story and explaining how she changed her life around. This took her fan following to the next level.
Once she built a decent following on Instagram, she began posting motivational videos and photos. Abby wanted to use her platform to help other women struggling with their weight.
Her soaring popularity led her to start a YouTube channel. Abby Pollock started making training, nutrition, and lifestyle videos to reach out to a larger audience. Abby’s videos were warmly received, and she turned into a fitness sensation.
Image via Instagram @abby
Training
Before Abby Pollock started following a personalized training program, she was doing two hours of cardio a day. The high cardio activity combined with her low-calorie intake put her in a calorie deficit. Abby was burning more calories in a day than she was consuming, meaning – she could not build the body she wanted.
After discussing her goals with her trainer, Abby switched to doing two shorter cardio sessions per week instead of the two long hours of cardio every day.
Pollock also added resistance training to her workout regimen to help her build muscle mass. Abby performs four weightlifting workouts per week. Her training philosophy includes lifting as heavy as possible without compromising her form.
Once she put her new training program and approach into motion, she noticed impressive gains in her glutes and quads. According to her, she was building the body that she had always dreamed of, with the weighted exercises she had always feared.
Training Routine
Abby Pollock hits the gym four times a week and her workouts last anywhere between 45-60 minutes. Her four-day training routine includes:
1. Lower Body
Squat: 3 sets of 12-15 reps
Step-up: 3 sets of 12-15 reps
Hip Thrust: 3 sets of 12-15 reps
Dumbbell Stiff-Legged Deadlift: 3 sets of 12-15 reps
Reverse Lunge: 3 sets of 12-15 reps
Standing Smith Machine Calf Raise: 3 sets of 15-20 reps
2. Back and Biceps
3. Shoulders and Triceps
Seated Dumbbell Press: 3 sets of 12-15 reps
Lateral to Front Raise: 3 sets of 12-15 reps
EZ Bar Upright Row: 3 sets of 12-15 reps
Dumbbell Shrugs: 3 sets of 12-15 reps
Cable Press-down: 3 sets of 12-15 reps
Diamond Push-up: 3 sets of 12-15 reps
Dumbbell Kickback: 3 sets of 12-15 reps
EZ Bar Skullcrusher: 3 sets of 12-15 reps
4. Lower Body
Barbell Squat: 3 sets of 12-15 reps
Lunge: 3 sets of 12-15 reps
Cable Pull-through: 3 sets of 12-15 reps
GHD Extension: 3 sets of 12-15 reps
Hip Thrust: 3 sets of 12-15 reps
Seated Calf Raise: 3 sets of 12-15 reps
Image via Instagram @abby
Nutrition
After following a balanced diet for years, Abby Pollock has arrived at the ideal calorie value she needs to consume every day to keep her physique in shape.
Abby follows a flexible diet that allows her to eat whatever she wants as long as it fits her daily calorie needs. She also focuses on her daily macronutrient needs and consumes a healthy dose of carbs, protein, and fat in each meal.
Apart from flexible dieting, Abby also incorporates intermittent fasting into her regimen. She fasts for 16 hours a day which is said to increase the body’s capabilities of using stored energy.
Abby Pollock’s four meal diet program includes:
Meal One
Scrambled eggs with ground turkey and vegetables
Snack: An apple with baby carrots
Meal Two
(‘Chocolate oats’) Oatmeal, egg whites, almond milk, cocoa, and stevia mixture
Meal Three
Spaghetti squash with ground turkey, vegetables, and cheese sauce made from almond milk and cheddar
Meal Four
Protein ice cream made with protein powder, a banana, almond milk, and ice.
Terry Crews Workout & Diet Program
Look like a Hollywood superstar with the Terry Crews Workout & Diet Program!
Terry Crews is an actor, TV presenter, and former NFL football player. He first earned acclaim as an actor for playing Julius Rock in Everbody Hates Chris and Terry Jeffords in Brooklyn Nine-Nine. Also, who can forget his classic Old Spice commercials?
Apart from being known for his impeccable sense of humor, acting, and football skills, Terry is an advocate for women’s rights and an activist against sexism. In 2017, ‘Time‘ magazine featured him in the ‘Person of the Year‘ list for his courage in sharing his experience of sexual assault.
Growing up, Terry Crews enjoyed expressing himself through art and earned a sponsored art scholarship at the Center for Arts in Michigan.
Related: Terry Crews Claims He Was Groped By A “High-Level Hollywood Executive”
After finishing high school, he earned another scholarship in Art Excellence. We bet you did not know this about the pec popping star.
Apart from his artistic passions, Terry is a skilled football player. Although arts was his favorite hobby for the majority of his schooling days, a growing passion for football soon took over.
Terry played as a linebacker for WMU broncos, and his outstanding performances earned him and his team All-Conference honors and the 1988 Mid-American Conference Championship title.
Terry Crews Stats
Name: Terrence Alan Crews
D.o.B.: 30 July 1968
Birthplace: Flint, Michigan, U.S.
Height: 6’2″
Weight: 245 lbs
Profession: Actor, TV Presenter, ex-Football Player
Watch: Conor McGregor Does His Best Terry Crews Impression After Autograph Signing
Terry Crew’s Transition From Football to Acting
During his six-year pro football career (1991-1997), Terry played for some of the top NFL teams, including Los Angeles Rams, Washington Redskins, Philadelphia Eagles, and the San Diego Chargers.
Terry Crews Career NFL Statistics
Games played: 32
Tackles: 57
Assists: 38
After retiring from NFL in 1997, Crews moved to LA to pursue a career in acting. His first film was ‘Young Boys Incorporated‘ – that he had also co-produced.
Terry Crews made his Hollywood debut in 2000 with the Arnold Schwarzenegger movie, “The 6th Day.” Although Crews started his career with a big film, he failed to land a single gig for the following two years.
After spending a couple of years searching for work, Terry finally made his first big breakthrough. He got a role in the movie Friday After Next, playing Damon.
Trivia: In his autobiography ‘Manhood: How to Be a Better Man or Just Live with One,’ Terry Crews revealed that he was addicted to pornography. He underwent rehabilitation in 2010 to overcome his porn addiction.
Related: TOP 30 MUSCLE MOVIES
Terry Crews Fitness Principles
Crews is a hardcore Hollywood action hero. He spent four years as an NFL linebacker and still lifts with a dedication that would put many pro athletes to shame.
Here are some fitness principles Terry Crews swears by:
1. Do Not Be Scared of Failure
Terry Crews is not scared of pushing his boundaries, whether in a gym or on a movie set. Talking about comedy, Terry said, “Comedy is all about failure, and you need to learn how to fail because jokes don’t always work.”
The same could be said for working out as well. You would never realize your true potential until you go all-out in the gym. Bump up your training intensity, and you will be surprised by how much your body can endure.
2. You Get Better With Age
With age comes experience. Crews still trains with ridiculous intensity but has tweaked his workouts to better suit his busy schedule, age, and joints.
“As a young man, I could jump off a roof, fall on my back and get up without a problem. But now, if I stub my toe, I’m out for two weeks. It made me realize that instead of just working harder, I needed to work smarter. I used to lift lots of heavyweights for lots of reps, but it would wear me down. So I tried lowering the reps, and I found that if I just got two heavy reps in per set instead of five or six, I’d get more benefit from it. Plus I’d recover better, and I wouldn’t feel as tired.” – Terry Crews
According to The Expendables actor, you should experiment with different training techniques and figure out what works for your body. He believes that your workouts should always make you feel better, not worse.
Related: Benefits of High-Intensity Interval Training For Bodybuilders
3. Experiment With Food
Crews has been making adjustments to his diet regimen as he has gotten older.
Like many pros, Terry Crews used to eat five to six times a day when he was younger. But he eventually realized that he was eating too much and had to work out even harder to burn off the excess calories.
Terry is currently following an Intermittent Fasting (IF) diet that seems to be working wonderfully for him, but more on this later.
4. Run For a Better Physique
Terry Crews is an avid runner and runs four miles (6.5 km) a day. He claims to cover the distance in less than 30 minutes. On being asked about his running routine, Crews says, “I really notice the difference when I don’t run – I become irritable. I’m not the same person.”
Related: Why Running and Bodybuilding Are A Great Combination For Gains
5. Believe in Yourself
You need to set big goals for yourself and then have the faith and courage to pursue them. Terry believes in having people who want the best for you and see you succeed in your corner. You need to share your goals and progress with them. This close circle will keep you accountable in your transformation journey.
Check Out: Terry Crews Faces Off With CT Fletcher In This Intense Gym Session
Terry Crews Diet Program
Terry Crews does not believe in bulking or cutting. He believes in looking good all the time.
“I always stay about two weeks out from being able to take my shirt off.” – Terry Crews
Terry does not follow a typical Hollywood action star diet program. You will not see him gulping down 6-8 meals every day. And no, chicken breast and rice are not on his menu.
Crews follows a 16:8 Intermittent fasting (IF) diet. Meaning – He fasts for 16 hours straight and eats anywhere between 3-4 meals in an eight-hour window.
Terry eats his first meal at 2 pm, and his biggest meal comes at around 10 pm. During his fasting periods, he only drinks green tea and amino acids.
As per Terry, eating his biggest meal at night helps his body produce more testosterone and growth hormone while he sleeps – giving him more fuel for his workout for the next morning.
Related: Do Carbs at Night Make You Leaner or Fatter?
Terry Crews Diet Regimen
Meal #0 (5 am): A glass of amino acids. He drinks a gallon of amino acids a day.
Terry might also have a cup or two of coffee in a day, but with coconut oil and no sugar or cream. The oil provides healthy fats that his body needs in a fasting cycle.
Meal #1 (2 pm): Eggs and bacon with a salad, or a charcuterie board filled with salami, cheeses, bread, and of course, almonds.
Meal #2 (5 pm): Protein shake.
Meal #3 (8 pm): Bread, pasta, bison ribeye, sweet potatoes, and broccoli.
Snack (10 pm): Cheesecake/Pudding/Pie/Pinkberry
Terry Crews is a self-proclaimed dessert guy. He does not end his day without a slice of cheesecake or two. Terry being Terry uses almond flour as a base for the cheesecake as it provides him with essential healthy fats.
Cheat Days
Terry Crews follow the IF diet six days a week and allows himself one cheat day. On his cheat days, the Hollywood star eats whatever he wants – pizza, ice cream, pancakes, you name it.
Related: This Is How You Can Overcome A Cheat Meal
Terry Crews Workout Program
Terry’s athletic background and years of training experience weigh heavily in his training regimen. He prefers compound exercises such as power cleans and deadlifts as he believes these build “total-body power” and thicken his muscles.
After completing his functional routine, Terry focuses on specific muscle groups using isolation movements. Crews is an advocate of lifting heavy (especially for men in their 40s and 50s) as he believes it helps boost testosterone levels naturally.
Next Read: Isolation Vs. Compound Exercises: Strength, Weight Loss & More
Terry Crews Training Routine
Terry follows a five-day training routine and gives his body two days off to rest and recuperate from his workouts.
Monday: Legs
Warm-up: 5 minutes
Leg press: 4 sets of 10, 8, 6, 4 reps per set
Standing calf raise: 4 sets of 10, 8, 6, 4 reps per set
Hack squat: 4 sets of 10, 8, 6, 4 reps per set
Leg extension: 4 sets of 10, 8, 6, 4 reps per set
Hanging leg raise: 4 sets to failure
4-mile run
Terry Crews starts his workout routine with a leg workout. Unlike most lifters, Crews trains his calves in the middle of his leg training session. Remember: Figure out what works for you and stick with it. It is the fastest way of making progress in the gym.
Tuesday: Chest and Arms
Warm-up: 5 minutes
Push-up: 4 sets of 15 reps
Incline bench press: 4 sets of 10, 8, 6, 4 reps per set
Barbell bench press: 4 sets of 10, 8, 6, 4 reps per set
Pull-up: 4 sets of 25, 18, 15, 10-12 reps per set
Dumbell curl: 4 sets of 10, 8, 6, 4 reps per set
Bicep curl 21s: 4 sets of 7 reps per set
Push-up and dip superset: 3 sets to failure
4-mile run
On Tuesday, Terry trains his chest and arms. The Brooklyn Nine-Nine star does not spend more than 1.5 hours in the gym. He keeps his rest duration between sets limited to 60 seconds. So, focus on keeping your intensity high throughout the workout.
Wednesday: Stretch, Abs, and Cardio
Warm-up: 5 minutes
Push-up: 4 sets of 15 reps
Stretching exercises
Shoulder Side lateral raise: 1 set of 10 reps
Reverse fly: 1 set of 10 reps
Hanging leg raise: 1 set to failure
Crunch: 1 set to failure
4-mile run
The third day of the week is a relatively easy day for Crews. He performs a series of stretching exercises to loosen his muscles and improve his mobility. He finishes the workout with a couple of ab exercises done to failure.
Thursday – Back
Warm-up: 5 minutes
Barbell deadlift: 4 sets of 10, 8, 6, 4 reps per set
Pull-up: 4 sets of 10, 8, 6, 4 reps per set
Side to side chin-up: 1 set per side at 6 reps per set, and 1 set in the middle at 3 reps
Reverse-grip bent-over row: 4 sets of 10, 8, 6, 4 reps per set
Smith machine bent-over row: 4 sets of 10, 8, 6, 4 reps per set
Seated cable rows: 4 sets of 10, 8, 6, 4 reps per set
4-mile run
Terry follows a high-volume routine on his back day. He starts his back workout with deadlifts and then moves on to pull-ups for building width and ends with rowing exercises for thickness.
Friday – Shoulders and Plyometrics
Terry Crews includes a variety of exercises in his workouts to ensure he is targeting his muscles from every angle. Although his shoulder workout is short, he makes sure he has annihilated the muscle group by the end of the session.
Check Out: Top Hollywood A-Listers With Awesome Physiques
Supplements
Terry Crews relies on supplements to recover after his workouts and power him through his days. He uses the following supplements:
1. Multivitamins: Terry Crews takes vitamins thrice a day. It ensures that he is meeting his daily micronutrient goals.
2. Amino Acids: Crews wakes up at 4:45 am every day and eats his first meal nine hours later. He sips on amino acids throughout the day to keep his energy levels high.
3. Whey Protein: Protein is the building block of muscle. Terry has a protein shake between his lunch and dinner to ensure he is not burning off any muscle mass.
Next Read: TERRY CREWS’ SECRET UPPER BODY WORKOUT
Conclusion
Terry Crews know a thing or two-thousand about fitness. He has managed to maintain a ripped physique for 20 odd years. The Expendables star proves that age is just a number on your driver’s license.
If you were to internalize one thing from the Terry Crews workout and diet program, it should be this – experiment with a lot of new things and stick to what works for you – even if it means going against the grain.
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