Tag: AMP
How William Bonac Works Out To Build Massive Legs & Arms
This William Bonac workout will ensure serious gains to your leg growth and those massive arms.
William Bonac is a bodybuilder and social media personality who has worked tirelessly over the years to build a seriously massive and shredded physique. While he exhumes confidence, he is humble and knows his success comes from a positive attitude, the right training plan, and proper nutrition and supplementation.
For so many of us, finding the right workouts can be difficult. We know what we want, but getting there can be a dauting and discouraging task. But it doesn’t have to be. With bodybuilders and other professional athletes working for us to give us the best workouts available, we too can see gains equal to their own. They are living proof and they’ve done it before, so let’s take the right example and run with it. Enough of trying to believe some of these wannabe influencers and pay more attention to the professional athletes we admire most.
As a serious contender on the pro bodybuilding circuit, William is one to definitely follow, for he’s been there, done that, and knows exactly what it takes to succeed.
Full Name: William Bonac
Weight
Height
Date Of Birth
225-235 lbs.
5’7’’
05/18/1982
Profession
Era
Nationality
Bodybuilder, Social Media Personality
2010
Ghanaian
Despite busy schedules and the constant wear and tear of workouts, following the advice of someone like William can greatly impact your gains. While this can be a tough workout, having the right mindset and knowing what you can do is absolutely worth it, especially for those seeking huge gains like William himself.
About William Bonac
William Bonac is a professional bodybuilder from Ghana who at the age of 13, began training to promote a positive mindset and limit the amount of stress on himself. With inspiration from those bodybuilders we all love including Kai Greene, Flex Wheeler, and of course, Arnold Schwarzenegger, he began to train harder and realize just what it took to win.
After a third place finish at the 2011 Arnold Amateur competition, people began to notice him and his climb through the bodybuilding ranks began. Having competed at many top shows, some notable finishes include a third-place finish at Mr. Olympia 2017, a second-place finish at Mr. Olympia 2019, and two first-place finishes at the Arnold Classic in 2018 and 2020.
With a large following on social media, William seeks to use this platform to promote his workouts and his brand, as well as help others achieve their fitness goals by providing motivation and inspiration for all.
William Bonac Training Routine
For William, training includes those exercises with free weights and machines and typically is rather high in intensity and weight. Focusing on his legs and arms are imperative, for his legs tend to be his weakest part, and his arms are some of the most notable on the pro circuit. For those looking to get bigger arms, William is a big fan of the barbell curl.
We wanted to share some great leg workouts and arm workouts from William to give you the best chance at mimicking his sheer strength and size. Great exercises are mixed right into an awesome routine so you get the most out of every single workout. Since legs are hard to work out, and we all dread leg day, these two workouts will certainly change things up to give you a little more interest. On top of that, these arms workouts are exactly what you need to see those bulging bis really come to life.
Leg Workout #1
Exercises
Sets
Reps
Super Vertical Leg Press
5
10
Power Runner
5
10
Lying Hamstring Curls
5
12
Seated Calf Raise
5
12
Lying Calf Raise
5
10
Leg Workout #2
Exercises
Sets
Reps
Leg Press
5
10
Hamstring Curls
5
10
Leg Extensions
5
10
Squats
5
10
Arms #1
Exercises
Sets
Reps
Preacher Curls
4
10
Triceps Pushdowns
4
10
DB Biceps Curls
4
12
Barbell Curls
4
12
Triceps Extensions
4
10
Biceps & Shoulders
Exercises
Sets
Reps
Biceps Curls
4
10
Concentration Curls
4
10
Shoulder Press
4
10
Lateral Raise
4
12
Seated Curls
4
10
Preacher Curls
4
8
Rear Delt Fly
4
10
Best Supplements For Added Gains
While a great training routine is exactly what you need, for the most part, you need the right supplements to carry you through to the end game of gains. Eating right and following a proper routine is imperative, but that added boost we get from supplements can make all the difference. While William uses his own choice of supplements, we only felt it right to share some awesome products with you so you can have the best chance at seeing continued growth after those grueling workouts.
Three staples in a great routine are protein powders, pre-workouts, and intra-workout BCAAs. What you will find is a pre-workout can offer energy and muscle pumps, BCAAs will help you burst through fatigue and provide for continued energy, and protein powders will work to boost muscle growth and enhance recovery. Other supplements to try are creatine for added strength and size, fat burners to help shed unwanted fat and burn more calories, and a multivitamin to keep you healthier overall by pumping you with those necessary vitamins and minerals.
Wrap Up
William Bonac is a professional bodybuilder who knows exactly what it takes to succeed at the highest level. As someone who exhumes confidence yet stays grounded and humble, following his example can greatly affect all our gains. These legs and arms workouts are what you need to boost both lower body and upper body strength while also adding to a shredded and massive physique. Give these workouts a try, and mix in some awesome supplements, to really see great gains like William Bonac himself.
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 William Bonac Instagram
Savannah Prez Profile & Stats
The biography, life, and accomplishments of Savannah Prez
Savannah Prez is a bodybuilder, Bikini athlete, and fitness model with a perfectly sculpted and toned physique. Her road to success wasn’t easy, but with hard work and extreme dedication, she was able to start a great career and use her platform to inspire others.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Savannah Prez
Weight
Height
Date Of Birth
125-130 lbs.
5’2”
05/16/1996
Profession
Era
Nationality
Bodybuilder, Bikini Athlete, Fitness Model
2010
Belgian
Biography
Savannah Prez was born in Belgium and was always active. In her early years and into high school, she played basketball, but wasn’t the biggest fan of sticking to such a strict routine with fixed training days and times. She was more a fan of making her own hours.
Leaving basketball, she sought other ways to keep herself active and fell in love with fitness. Making her own hours and working on transforming her body was appealing and she sought to develop it even more. But at the gym, she began making friends and entered the world of bodybuilding.
From there, she started following others on social media and desired to be a competitor herself. After making serious progress with a personal coach, she was ready for the stage and eventually competed in the 2014 Belgium Championship.
She continued to compete and prove herself a worthy competitor, gaining more and more recognition and social media attention. It wouldn’t take too long for her to amass a major following on social media. Now with a great platform, she sought to increase her intensity and put in more work for larger competitions. Balancing her life as best she can, she seeks to inspire others with her posts and work ethic so they too can see great gains like she does.
Training
Savannah works to stay toned and sculpted in a variety of ways but working her hamstrings, quads, and core work to elevate her balance and stability while also working on strengthening that lower body physique. Typically, she trains 5 days a week and performs each workout for around 40 minutes at a time.
Hamstrings
Toes Elevated SLD: 3 sets, 10 reps
DB/KB Swings: 3 sets, 15 reps
Seated Good Mornings: 3 sets, 10 reps
Bulgarian Split Squats: 3 sets, 15 reps each side
DB RDL: 3 sets, 10 reps
Quads
Barbell Squats: 4 sets, 8 reps
Leg Press: 4 sets, 8 reps
Elevated V-Stance Squats: 4 sets, 10 reps
Bodyweight Sissy Squats: 4 sets, AMRAP
Core
Plank
Plank Knee Pull
Plank Side Step
Nutrition
Savannah takes nutrition very seriously and eats every 2 hours or so to keep her metabolism going strong. Eating clean foods, she does allow a cheat meal here and there to enjoy herself but works quite hard to stick to a rigorous training plan and diet routine. Some key foods in her diet are oats, cereal, chicken, fish, rice, vegetables, nuts, and nut butters.
Supplementation
When it comes to supplementation, Savannah relies on her own supplements of choice. But for those of us looking to get a great pump and maximize growth and recovery, looking to pre-workouts, intra-workout BCAAs, and protein powders are sure fire ways to see gains. For those looking to optimize their health and wellness, definitely consider adding in a super green, omega-3, or multivitamin supplement to pump yourself with those vital nutrients.
How Steve Kris Works Out For Gains With Minimal Equipment
These workouts from Steve Kris are perfect for seeing gains with only dumbbells and resistance bands.
Steve Kris is an Austrian bodybuilder and personal trainer who knows exactly what it takes to see huge gains and which workouts will prove to be most effective. A great following on social media has allowed him to post his own progress while also inspiring others to do the same.
While we all know roughly what we need to do to get fit and trim down, it can be hard to put together the most effective training plan possible for ourselves. With so much going on, and our plates full with busy lives, work, and other activities, sometimes having a workout blueprint makes life just a little bit easier.
Looking to professional bodybuilders, athletes, and other experts can be a great way to gain knowledge while also working to change our physiques into something to be proud of. With the right guidance, you are well on your way to easy success inside and out of the gym.
As a personal trainer, Steve knows how to deal with those struggling to stay motivated and focused. As a bodybuilder, Steve knows exactly what it takes to stay motivated and focused. Together, Steve has become a source of inspiration and knowledge for many and these workouts are no different.
Full Name: Steve Kris
Weight
Height
Date Of Birth
185-195 lbs.
6’0’’
05/20/1992
Profession
Era
Nationality
Bodybuilder, Personal Trainer
2010
Austrian
Steve works with higher volume to create more tension and really push his muscles to failure. While these workouts below are only with dumbbells and resistance bands, it is still possible to see great growth with minimal equipment and Steve is a prime example.
About Steve Kris
Steve Kris was always athletic as a child and stood out with whatever he did. An aspiring soccer player, he was quite good and sought a professional career. But as fate would have it, an injury proved to be a set back and Steve seemed beyond defeated.
Starting to go to the gym, Steve became enthralled with lifting and was soon hooked on heavy lifting. Building an impressive physique, he turned what was a part time hobby into something full time, getting his personal training certification and looking to help others achieve their goals. He also began competing in bodybuilding competitions and wants nothing more than to win more shows and inspire others through his hard work.
Steve Kris Training Routine
These workout from Steve are done with minimal equipment to show that you can in fact see great gains without the need for a full gym. Using only dumbbells and resistance bands, this still allows for time under tension and the ability to move weight, thus fatiguing your muscles and forcing them to grow. Steve typically trains 5-6 days a week and mixes in different exercises to add unique variety for engagement and fun, while also still being challenging to see the results he wants.
Working his biceps, triceps, shoulders, and chest with dumbbells, and also his chest with resistance bands, Steve provides us with a great workout to boost all of our gains using almost no equipment. Many of these exercises will look familiar, as they are ones you perform all the time, but the nice variation and change of pace by using either dumbbells or resistance bands adds an extra layer to each exercise and may feel different too.
Let’s take a look at these three workouts from Steve that work your biceps and triceps, chest and shoulders, and then strictly chest.
Arms (Dumbbell Only)
Exercises
Sets
Reps
DB Curls
3
10
DB Kickbacks
3
12
DB Hammer
3
10
Triceps Extensions
3
10
DB Curls into Hammer Curls
3
12
Front Triceps Extension
3
10
Chest & Shoulders (Dumbbell Only)
Exercises
Sets
Reps
Side Raises
3
12
Front Raises
3
12
Arnold Press
3
10
Push and Press
3
10
Floor DB Press
3
8
Floor DB Flys
3
8
Floor Close Grip Press
3
10
Floor Pull Over
3
10
Seated DB Military Press
3
12
Half Side Raises
3
15
Chest (Resistance Bands)
Exercises
Sets
Reps
Elastic Band Chest Press
3
10
Elastic Band Flys
3
10
Elastic Band Close Grip Chest Press
3
12
Pronated Grip Triceps Extension
3
10
Kneeling Behind Head Triceps Extensions
3
12
For some great equipment, check out our list of the Best Dumbbells and Best Resistance Bands so you can mimic these workouts and see great gains!
The Best Supplements For Better Growth
For seeing real results, having a proper supplementation routine is vital for continued success. While Steve uses his own supplements of choice, including something like a protein powder post-workout will work to increase growth and recovery time while also keeping you full. If you are someone who feels they need a boost pre-workout, then consider a pre-workout supplement to really maximize your training, as well as tacking on a BCAA supplement to push through fatigue and any unwanted soreness. Additionally, for a physique like Steve’s, a fat burner will shed that unwanted fat and kickstart your metabolism to continually burn calories. Whatever you decide, the right supplements will work absolute wonder for your gains.
Wrap Up
These workouts from Steve Kris require minimal equipment and will allow for real growth to take place. We often associate a full gym as the only way to build a desired physique, but as Steve proves, it is absolutely possible with only a little equipment but a real desire for change. Dumbbells and resistance bands should be staples in your routine anyway, and along with a supplementation routine, you never have to worry about losing gains again. Give this workout from Steve a try and see what it can do for all your workout needs 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 Steve Kris Instagram
Transparent Labs CoreSeries BCAA Glutamine Review
This may be the best BCAA for your repair and recovery needs.
Product Overview
How often do you get bored of just drinking water during your workouts? Often, right? You want something to drink mid-workout that you know will taste great while also benefiting you. Enter BCAA intra-workout supplements. A great way to fuel your body to grow and repair itself, these supplements are exactly what you need for that mid-workout boost. Transparent Labs CoreSeries BCAA Glutamine is a fantastic BCAA product designed to give you loads of benefits with a highly transparent and honest label.
What any good BCAA supplement will do is increase muscle growth, reduce fatigue, decrease soreness, and prevent muscle wasting in efforts to keep all your gains intact. By working with a great ratio of BCAAs, along with these other added ingredients, Transparent Labs BCAA Glutamine can do this and much more while optimizing your health and performance.
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Transparent Labs BCAA Glutamine is designed for repair and recovery and is a 100% clean formula. With 5 great ingredients, the added glutamine works for better growth and reduced fatigue.
Transparent Labs is a solid company who prides themselves on transparency and honesty when it comes to their labels and ingredients. With no added artificial sweeteners, coloring, or preservatives, Transparent Labs works to bring you the top-of-the-line ingredients at clinically effective doses with no hidden formulas. Transparent Labs products are manufactured in a state-of-the-art facility in Utah that is certified current good manufacturing processes (CGMP) and registered with the Food and Drug Administration (FDA). Each product is third party tested to keep the quality as high as possible and the buying experience as easy as possible.
Transparent Labs CoreSeries BCAA Glutamine Highlights
Transparent Labs CoreSeries BCAA Glutamine offers all the benefits of a BCAA supplement with the added benefit of L-glutamine in the formula. Designed for the best BCAA for repair and recovery, Transparent Labs has crafted a 100% clean formula with a transparent label so you know exactly what you are getting. Each serving of 14 grams is designed to stimulate protein synthesis, reduce muscle fatigue, and enhance your overall performance, all while aiding in recovery and repair.
With 5 active ingredients, CoreSeries BCAA Glutamine works with a 2:1:1 ratio of BCAAs for all of the intended effects and benefits. The added bonus of this supplement is 5,000mg of glutamine. Glutamine is a naturally occurring nonessential amino acid and is the most abundant free amino acid in human muscle. It plays a major role in protein synthesis, inhibiting protein breakdown and muscle degradation, and reducing fatigue while providing immune health. Placed into this great formula is coconut water powder which is a rich source of electrolytes with a host of other overall health benefits.
Ingredients
BCAAs: Being Leucine, Isoleucine, and Valine, these can increase muscle growth, reduce fatigue, decrease soreness, and prevent muscle wasting for overall great gains (1,2).
L-Glutamine: A nonessential amino acid, this plays a role in protein synthesis while also reducing protein breakdown and fatigue (3).
Coconut Water Powder: Will work to promote better hydration while also serving as a rich source of electrolytes (4).
Other Ingredients
Citric Acid, Natural Flavor, Stevia
Total BCAAs
8,000mg
Calories
10
Carbs
2g
Number Of Servings
30
Serving Size
1 scoop
Best Way To Take
Take 1 scoop with 10-12 oz. of water before or during your workout.
Price, Flavors & Effectiveness
Transparent Labs CoreSeries BCAA Glutamine is a great supplement for growth and repair to ensure nothing you work for goes to waste. With 30 servings per container, 1 scoop of this amazing BCAA powder will pump you with all those vital nutrients. This supplement also comes in 5 great flavors including: Green Apple, Orange, Strawberry Lemonade, Blue Raspberry, and Tropical Punch.
Pros
Fully transparent label and honest ingredients
From a reputable company in Transparent Labs
Clinically dosed ingredients with no harmful additives
High amount of glutamine and additional coconut water powder are great
Cons
Premium priced option
Only available through their website
Must mix it well to avoid grittiness
Price: $39.00
Featured Transparent Labs Athlete
Hafþór Júlíus Björnsson
Hafþór Júlíus Björnsson, better known as “The Mountain”, is a sponsored Transparent Labs athlete. Rising quickly in the world of strongmen, his most notable win came at the 2020 Arnold Strongman Classic making him the first athlete to place first and take home the title of World’s Strongest Man, World’s Ultimate Strongman, and champion of The Arnold Strongman Classic. With a company like Transparent Labs that Bjornsson can trust, everything he does is backed by a great supplements company with his best interests in mind.
Check out our list of the Best BCAA Supplements for more great muscle building and recovery products!
Overall Value
Transparent Labs CoreSeries BCAA Glutamine is that supplement you need most to really boost your overall health and wellness while taking it to new heights. The right ingredients at effective dosages, along with a transparent label, ensures you get only the best product for your intra-workout needs. What you are really getting is a premium BCAA supplement with top tier ingredients from a company who knows the needs of athletes. Try Transparent Labs BCAA Glutamine today and see what this can do for all your growth and recovery goals.
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 Transparent Labs and Envato
References
Blomstrand, E.; et al. (2006). “Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. (source)
Wolfe, R. (2017). “Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?”. (source)
Gleeson, M. (2008). “Dosing and efficacy of glutamine supplementation in human exercise and sport training”. (source)
Saat, M.; et al. (2002). “Rehydration after exercise with fresh young coconut water, carbohydrate-electrolyte beverage and plain water”. (source)
Ramy’s Rage – Is This Mr. Olympia Pre-Workout Worth The Hype?
This Big Ramy inspired pre-workout is a smart 8-stim matrix to boost all areas of your training and performance.
Product Overview
Most pre-workouts on the market are flat out bad. Take a look at the average pre-workout and it’s primarily a flavored caffeine drink with some B-vitamins and amino acids sprinkled in. For the average person this may be adequate, but not for someone who’s training for results.
Mr. Olympia champion Big Ramy teamed up with Enhanced Labs team to formulate the perfect pre-workout supplement – Ramy’s Rage Stim. Just recently, Big Ramy and the Enhanced Labs team came out with the second iteration of Ramy’s Rage. Ramy’s Rage is claimed to be even stronger and have twice the number of servings per container.
Ramy’s Rage is getting a lot of attention. In this review we are going to evaluate whether this pre-workout is worth the hype.
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Enhanced Ramy’s Rage Stim Reloaded is a smart 8-stim matrix to enhance energy and focus. A fully disclosed label provides transparency for their scientifically proven ingredients.
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.
Enhanced Labs Ramy’s Rage Stim Reloaded Highlights
A great pre-workout supplement can take your training to a new level. A bad one will waste your time and money. Too many pre-workout supplements over promise and under deliver.
Ramy’s Rage is different. With full clinical dosages of ingredients backed by science and an intense stimulant matrix featuring caffeine anhydrous, juniper berry extract, dicaffeine malate and theobromine, Ramy’s Rage is the pre-workout catalyst you need to transform yourself into a gym god.
Ingredients
Ramy’s Rage Stim features 13 clinically dosed ingredients grouped into 4 synergistic matrixes.
Cellular ATP Energy Matrix
Vitamin B6
Vitamin B6 is water soluble vitamin that is involved in over 100 reactions in the human body. Vitamin B6 is particularly important for athletes because it regulates the production of neurotransmitters, chemicals that ensure metabolic processes such as fat metabolism and energy production run smoothly.
Vitamin B12
Vitamin B12 is a water-soluble B-vitamin that is needed for proper metabolism and red blood cell formation. Vitamin B12 supplementation before workouts will boost energy levels, reduce fatigue, and improve cognitive function.
Magnesium (magnesium citrate)
Magnesium is an essential electrolyte involved in more than 300 metabolic reactions. Magnesium regulates energy production, oxygen uptake, central nervous system function, electrolyte balance, glucose metabolism, insulin function and muscle activity.
Potassium (potassium citrate)
Potassium is an essential electrolyte needed for muscle contractions, blood pressure regulation, fluid balance, bone growth and nutrient digestion. Athletes are at high risk for being deficient in potassium since they lose potassium in sweat during exercise.
Nitric Oxide Synthase Matrix
L-Citrulline Malate 2:1
Citrulline malate supplementation facilitates the removal of metabolic waste products from muscle cells and improves blood flow, ultimately leading to a bigger muscle pump and better nutrient delivery. A study for the journal of applied physiology reported that cyclists taking citrulline malate were able to cycle for 12% longer before exhaustion than those taking a placebo [1].
Taurine acts as osmolyte (i.e. it regulates fluid balance). Research shows that taurine supplementation before workouts reduces muscle damage, improves focus, and prevents delayed onset muscle soreness [2].
Intense Stimulant Matrix
Caffeine Anhydrous
Caffeine supplementation increases the release of dopamine, a chemical in the brain responsible for feelings of alertness and pleasure. Caffeine also boosts epinephrine, dopamine and serotonin, which increase fat loss and enhances power output. Many controlled studies in humans show that coffee improves various aspects of brain function — including memory, mood, reaction times and general mental function [3].
L-Theanine
L-Theanine supplementation causes the release of the brain neurotransmitter gamma-aminobutyric acid (GABA). GABA boosts mood and mental focus. A literature review for the journal of plant foods for human health reported that L-theanine is associated with improvements in mood and cognition, and a reduction of stress and anxiety-like symptoms [4].
Juniper Berry Extract
Juniper berry extract functions as an anticholinesterase agent. This is important for muscle function because anticholinesterase agents increase blood flow and induce muscle contractions.
Dicaffeine Malate
Dicaffeine Malate is a precise combination of caffeine and malic acid fused together by an ionic bond. The malic acid in Infinergy works to buffer the salts in caffeine, which helps to prevent the dreaded post-caffeine energy ‘crash’.
Theobromine
Theobromine is the compound that gives chocolate it’s aphrodisiac properties. Theobromine supplementation increases focus/concentration and improves mood. A study for the journal of psychopharmacology reported that taking theobromine supplements helped participants’ performance on mental tasks and made them feel less tired [5].
Nutrient Absorption Matrix
Black Pepper Extract (Piper nigrum)(fruit)(Bioperine®)
BioPerine is a patented black pepper extract that contains the active compound piperine. BioPerine is used in sports supplements to enhance the bioavailability of nutrients. In other words, bioperine works by enhancing the absorption rates of whatever it’s taken with.
Stim Or Non-Stim
Stim
Number Of Servings
30
Flavors
Grape, Ramy’s OJ, Blue Raspberry
Best Way To Take
Take one scoop 30 minutes prior to your workout in 8 oz. of ice cold water.
Price, Flavors & Effectiveness
Enhanced Labs Ramy’s Rage Stim Reloaded is a great pre-workout to improve focus, intense energy, increased power for all your performance goals. With 30 servings container, one scoop of this powerful formula will take your workouts to new heights. With a great flavor in Grape, the taste never grows old.
Pros
A full 30 serving per bottle
Two flavour options
13 clinically dosed ingredients
Fully disclosed supplement facts panel
Cons
Not recommended for beginners
Price: $34.99
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.
How Much Should I Take?
Enhanced Labs formulates supplements for serious bodybuilders so even large individuals only need to take one serving. It is recommended to start with a ½ scoop (5.35g) and work your way up to one full scoop (10.7g). Do not exceed one scoop in 24 hours.
Best Time to Take Ramy’s Rage
Ramy’s Rage should be taken approximately 30-60 minutes before a workout. For enhanced results, it’s recommended to stack Ramy’s Rage with Ramy’s Rage Pump.
Check out our list of the Best Pre-Workout Supplements for more great products!
Wrap Up
Mr. Olympia Big Ramy worked with the team of engineers at Enhanced Labs to formulate the perfect pre-workout supplement. Ramy’s Rage contains full dosages of ingredients scientifically proven to boost energy levels, improve physical performance, and enhance focus. What you are really getting is a great pre-workout with effective ingredients to boost all your pre-workout needs. Check out Enhanced Labs Ramy’s Rage Stim Reloaded Pre-Workout today and see what this can do for all your gains.
Try Enhanced Labs Ramy’s Rage Stim Reloaded Pre-Workout 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 Labs
References
[1] https://pubmed.ncbi.nlm.nih.gov/26023227/
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5611412/
[3] https://www.ncbi.nlm.nih.gov/books/NBK209050/
[4] https://pubmed.ncbi.nlm.nih.gov/31758301/
[5] https://pubmed.ncbi.nlm.nih.gov/19942640/
How CT Fletcher Works Out To Get Jacked & Return To Former Glory
The workout that CT Fletcher uses to get jacked as he journeys back from surgery to find his old greatness.
CT Fletcher is a former bodybuilder who is now a fitness icon and successful entrepreneur. Holding many titles and a massive platform online, he seeks to inspire and help others achieve their fitness goals.
When it comes to working hard, looking to the pros and those who have gone before us is a great way to boost all our gains. They’ve done it before and are living proof of what can happen when you grind in the gym and really buckle down with a solid workout routine. So many websites and influencers claim to know exactly how to get a massive and shredded physique but at the end of the day, looking to those athletes we admire most may just unlock all those gains we wish to see.
CT Fletcher is a fitness icon and knows exactly what it takes to see growth and to optimize your training and nutrition so you only see huge gains.
Full Name: CT Fletcher
Weight
Height
Date Of Birth
220-225 lbs.
5’11’’
06/08/1959
Profession
Era
Nationality
Bodybuilder, Personal Trainer, Powerlifter, Entrepreneur
1980, 1990, 2000, 2010
American
CT Fletcher’s approach to training is unique and has served him well throughout his career. For those of us looking for similar gains, no one does it better than CT Fletcher.
About CT Fletcher
CT Fletcher is also well known as the Iron Addicts entrepreneur and a worldwide powerlifting icon. Born in 1959 in Pine Bluff, Arkansas, CT Fletcher moved around quite a bit during his life. He lived in Watts Township, Arkansas then later moved to the city of Compton in California.
During his bodybuilding days he displayed a great physique. He first entered the weight room in the early 1980’s and made bodybuilding and weightlifting his life. He later placed top 3 in many bodybuilding shows. He then transitioned to Powerlifting increasing his strength monthly. He began participating in many powerlifting events and became one of the most successful powerlifters of our generation. At an early age, he realized the incredible amount of strength he had in comparison to his peers.
He was ultimately a three-time winner of both World Bench Press Championship and World Strict Curl Championship. He was nicknamed as the “Superman of Compton” as seen in ‘CT Fletcher My Magnificent Obsession’ and nearly lost his life due to heart complications. His popular phrases such as “I command you to grow” and “Its still Yo Mutha Fu*** Set” became synonymous with his Iron Addicts brand and have been incorporated into his training workouts by fans across the world. Fletcher also faced many obstacles in his life. He grew up with an abusive father and he almost died due to heart failure. His unhealthy eating habits caused CT Fletcher to experience many heart complications and had to undergo heart surgery. CT Fletcher flatlined during the procedure and nearly lost his life. CT later adopted a clean diet and healthy lifestyle, even integrating a vegan diet.
Today, he is known as the successful entrepreneur, father, and a worldwide recognized fitness icon who founded Iron Addicts.
CT Fletcher Training Routine
CT Fletcher focuses a lot on Train to Fail and constantly changing workout routines. Exercises to build your body and strength entail workout routines that focus on chest and arm exercises.
The CT Fletcher workout routine includes excessive amounts of protein and carbohydrates. Also, fats are kept at only 10 percent of the entire daily intake. This is meant to keep your body energetic enough to perform as many reps as possible. A key to Fletcher’s transformation is doing both physical and mental training routines. CT relies on his repetitions, instincts, and his ability to change his daily routine.
His goal is to apply a one-movement workout (OMW) method, which involves high-volume, high-repetition interval training.
Arms
Exercises
Sets
Reps
Standing Biceps Cable Curl
4
8-10
Preacher Curl
4
8-10
Seated Triceps Press
4
8-10
Incline Hammer Bench Biceps Curl
4
8-10
Concentration Curls
4
8-10
W Bar Triceps Extensions
4
8-10
Straight Bar Triceps Extension
4
8-10
Chest
Exercises
Sets
Reps
Barbell Straight Bench Press
4
8-10
Incline Barbell Press
3
8-10
Wide Grip Chin Ups
4
10-12
Incline Bench Cable Fly
5
12
Smith Bench
4
8-10
Back
Exercises
Sets
Reps
Hammer Strength Lat Pulldown
3
8-10
T Bar Bent Over Row
3
8-10
Lying Machine Rows
3
10-12
Close-Grip Seated Cable Row
3
8-10
Straight Arm Pushdown
3
10-12
Shoulders
Exercises
Sets
Reps
Standing Barbell Lateral Raise
4
12-15
Barbell Press
4
10-12
Seated Single-Arm Dumbbell Overhead Press
4
8-10
Bent-Over Dumbbell Lateral Raise
4
12-15
Legs
Exercises
Sets
Reps
Hack Squat
4
8-10
Leg Press
4
8-10
Seated Machine Leg Curl
3-4
10-12
Barbell Squat
3
10-12
CT Fletcher Nutrition
Today, CT Fletcher follows a very clean and basic diet plan that provides him with all the essential macronutrients and helps him stay in top shape inside and outside of the gym. Since Fletcher often eats all the protein and clean foods he can get, his vegan diet has also contributed to long term results and heart health.
Meal 1
12 egg white omelet
A handful of veggies
1-2 servings of Grilled chicken or Turkey breast
Meal 2
One can serving of salad of Albacore tuna
Meal 3
Ground turkey
Meal 4
White rice
Meal 5
1- Eight-ounce chicken breast
Meal 6
Two cups of white rice
Best Supplements For Continued Growth
For those looking to maximize their gains, it is important to have a great supplementation routine ready to go. CT uses a protein powder to increase growth and recovery, a pre-workout to provide for energy and pumps, and a BCAA for that intra-workout boost to kickstart growth and burst through fatigue. Also, a multivitamin keeps him healthy by pumping him with those vital nutrients great for immunity and staying in top shape.
Wrap Up
CT Fletcher today is amongst some of the most popular and successful powerlifters in the world. Dwayne The Rock Johnson calls him his greatest influence due to his unique approach on lifting. His methods involve a great deal of work, pain, and a diversified workout routine. His past involved a great deal of poor dieting and he now recommends a healthy clean diet for bodybuilders worldwide.
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 CT Fletcher Instagram
Whitney Johns Profile & Stats
The biography, life, and accomplishments of Whitney Johns
Whitney Johns is a bodybuilder, fitness model, and personal trainer who has grown over the years to be a fitness icon. After a career of trying many different sports, she decided to give weightlifting a try, and hasn’t looked back.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Whitney Johns
Weight
Height
Date Of Birth
135-145 lbs.
5’9”
11/29/1990
Profession
Era
Nationality
Bodybuilder, Fitness Model, Personal Trainer
2010
American
Biography
Whitney Johns grew up in Idaho and never could really find her niche. She loved to be active and push herself, but the struggle of finding what sport to do was challenging for her. But what she would find was fitness and weightlifting and with a poor track record of enjoying other sports, she decided to give this a try. And she never looked back.
Building her physique and falling in love with weightlifting, she was fueled by physical fitness and this developed a strong discipline and confidence in herself. After training for some time, she decided to compete and from there, modeling agencies began knocking. She landed jobs with big magazines and began to build a following on social media. Now a fitness icon, she seeks to help others see those gains they want most through hard work and inspiration.
Training
Whitney focuses a lot on legs and lower body work to keep her lower half as toned as possible, but she will of course work her upper body to keep that well-rounded physique. When it comes to cardio, she loves HIIT workouts for they will increase your heart rate and really give you the edge when it comes to endurance and burning extra calories.
Legs
Smith Machine Glute Kickback: 3 sets, 10 reps
Crab Toe Touches: 3 sets, 10 reps
Dumbbell Front Squat: 3 sets, 8 reps
Kettlebell Sumo High Pull: 3 sets, 10 reps
Squat Jacks: 3 sets, 10 reps
Hip Thrust: 3 sets, 10 reps
DB Single Leg Squats: 3 sets, 12 reps
Bulgarian Split Squat: 3 sets, 10 reps
Side Lunge With Knee Drive: 3 sets, 12 reps
Squat Jump Lunge: 3 sets, 8 reps
Bodyweight HIIT Workout
Dips: 4 sets, 30 seconds
Jump Squats: 4 sets, 30 seconds
Boat Pose Pulses: 4 sets, 30 seconds
Squat Burpees: 4 sets, 30 seconds
Skater Squats: 4 sets, 30 seconds
Nutrition
Whitney seeks to keep her diet as simple as possible and only sticks to healthy and whole foods. This includes your essentials being lean meats, complex carbs, and healthy fats. But, like us all, she loves a good cheat meal here and there and typically this will be ice cream. By keeping her diet simple and not working to make it too complex, she is able to properly and easily prepare so she can eat with ease.
Supplementation
Along with a proper training and nutrition routine comes supplementation. It is important to supplement with certain products that can work to enhance all your gains. Three staples to cover your workout basics are a pre-workout, BCAA, and protein powder. These will work to increase energy, push through fatigue, enhance recovery and spur growth, each respectively of course. But together, these can work wonders. Also consider a multivitamin, super green, or omega-3 supplement to aid in your overall health and wellness goals.
How Mike O’Hearn Works Out With Real Intensity For Gains
Get a great pump from this monster natural bodybuilder.
Mike O’Hearn is a bodybuilder, fitness model, actor, and entrepreneur who has had a long career both inside and out of the gym. With a massive physique and following, people fell in love with his hard style of training in the gym and his cool, personable attitude out of it.
When it comes to getting a great pump, and especially for those of us only seeking the natural approach, we need to pay attention to those natural bodybuilders with incredible accolades. They’ve done it before, they know what it takes to succeed, and they are living proof that you can get huge without using any enhancing drugs to see gains. While it does take more effort from your training, diet, and supplementation, clearly it is possible to see massive gains all-naturally and Mike O’Hearn is a prime example.
For training hard and seeing all those gains you want most, looking to someone like Mike can be incredibly helpful for he wants to inspire others and share his knowledge of the bodybuilding and fitness world.
Full Name: Mike O’Hearn
Weight
Height
Date Of Birth
245-255 lbs.
6’3’’
01/26/1969
Profession
Era
Nationality
Bodybuilder, Fitness Model, Actor, Entrepreneur
1990, 2000, 2010
American
These workouts from Mike will provide serious growth with a variety of exercises for all your gains and give you a chance to see results while remaining all-natural. Mike has made a great career for himself staying free of enhancing drugs and these workouts can show you how.
About Mike O’Hearn
As the youngest of 10, Mike was always picked on by his siblings. Coming from a family of bodybuilders and powerlifters, Mike’s way of living up to and exceeding expectations was to be the best out of everyone. Hitting the gym and starting his bodybuilding journey gave him not only a massive physique, but also the confidence to do just that.
His career includes notable finishes as a 4-Time Mr. Natural Universe Champion, Mr. America, Mr. International, Mr. World, and a 4-time California Powerlifting Champion. He has starred in movies and television and was featured in over 500 magazines, mostly on the cover. He also was featured in Generation Iron: Natty 4 Life. Working with charities as well, Mike’s philanthropic work involves helping animal rescue shelters so animals can find loving homes.
Mike O’Hearn Training Routine
Mike’s hard style of training is well noted and a main reason people love him. He generally works with heavy compound movements, but of course, sometimes will sneak isolation movements to change things up. Either way, he puts out as much intensity as he can. With his core lifts being the incline bench, squat, and deadlift, he is sure to target all of his muscles to aid in his absolutely shredded aesthetic.
Let’s take a look at some awesome workouts from Mike including chest, back, legs, and arms so you too can see serious growth like Mike himself.
Chest
Exercises
Sets
Reps
Incline Barbell Bench Press
3
10
DB Bench Press
3
10
Incline Fly
3
8
Decline Chest Fly
3
8
Push Press
3
10
Back
Exercises
Sets
Reps
Underhand-Grip Lat Pulldown
3
12
Cable Row
3
10
Underhand-Grip Chest Lat Rows
3
12
Elevated Pulldowns
3
10
Back Extensions
3
10
Legs
Exercises
Sets
Reps
Back Squat
4
8
Leg Press
4
10
Hack Squat
4
10
Arms
Exercises
Sets
Reps
Triceps Pushdown
3
10
Skullcrushers
3
10
Triceps Extension
3
10
Barbell Curls
3
12
Cable Curls
3
12
Cable Concentration Curls
3
10
Preacher Curls
3
10
Cardio Work
For cardio, Mike does put a bit of an emphasis on this and will break his cardio training into week cycles as follows:
Weeks 1-4, 4 days/week, 30-minute sessions
Weeks 5-8, 5 days/week, 45-minute sessions
Weeks 9-12, 6 days/week, 1-hour sessions
Mike’s Nutrition
As a bodybuilder, and someone who prides themselves on routine and a shredded physique, Mike typically eats up to 8 meals a day. About half of his meals include protein, carbs, and fat, and the other half will see a swap out for vegetables instead of carbs. Trying different things can greatly impact your gains and for Mike, what works for him may not work for others and he wants people to know that. Finding your own groove is what will help keep you on track to avoid any diet slipping.
Best Ways To Enhance Natural Gains
While diet and the right training routine are exactly what you need to see huge gains, it would be a disservice to neglect a good supplementation routine to capitalize on all those goals. What supplements can do are assist your daily routine by providing you with extra nutrients and important ingredients that are worthwhile to promote gains like muscle growth, recovery, immunity, and many more.
For those looking to increase strength and improve recovery, definitely check out protein powders, but also look into mass gainers, creatine, and BCAAs for highly effective muscle building supplements. If you struggle to get started before your workout, definitely look into a pre-workout which can offer energy and give you a great boost to help tackle any of your needs. For outside training, consider a multivitamin or omega-3 supplements to aid in health and wellness to keep you thriving inside and out of the gym.
Wrap Up
Mike O’Hearn has had an incredible bodybuilding career, among other notable professions. As someone who prides themselves on their ability to work hard and see the best gains possible, Mike is certainly one of those athletes for us all to pay attention to as we seek the best from our own workouts. Between his training, nutrition, and supplementation, Mike knows exactly what is needed to see real growth and of course, give you that massive and shredded aesthetic that others will envy. Give these workouts from Mike a try and see what they can do for your routine 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 Mike O’Hearn Instagram
Best Clothing Brands For Fitness & Workout Apparel (Updated 2021)
Get the best apparel to aid in all your workouts!
For those of us who take health and our workouts seriously, we know how challenging it can be to stick to our routine at times. Some days the last thing we want to do is partake in a grueling workout. But if we have the necessary tools and activewear to look and feel good with our performance at a reasonable price, then that choice to get up and go just got a whole lot easier. Looking into the top companies dealing with strength and conditioning, as well as just every day comfort wear, can be incredibly challenging to decide. Ultimately, in an age where countless numbers of brands and companies exist, we have to trial and error products to make sure we find a wardrobe that works with your athletic training of all styles.
Here is our list of the Best Clothing Brands for 2021 to help make that stressful choice just a bit easier. You deserve the best workout clothes and the companies that represent them should reflect that, so don’t settle with anything other than great with your workout gear in the gym.
Best Clothing Brands For 2021
Best For Bodybuilding & Strength Sports: Generation Iron
Generation Iron provides comfortable, versatile, and stylish apparel perfect for heavy lifting, cardio-based work, and everyday wear.
Generation Iron is a digital media company delivering to you health, workout tips, strength sports, news, and premium entertainment. With an experienced staff and a real desire to bring you great access to bodybuilding and other strength sports, Generation Iron is your one stop shop dealing with all things health and workout related. Generation Iron apparel is casual, high-quality, comfortable, versatile, breathable, but more importantly, stylish so you look and feel great inside and out of the gym. With a great selection of Generation Iron tees and other shirts, bottoms, hats, great tank options, and accessories, to premium and featured lines like Lords & Lions and Strength Wars Apparel, the options you have to look and feel great are endless with this workout gear and some of the best workout clothes for the gym to definitely boost performance from all athletes with a great collection.
Best For Performance: Under Armour
Under Armour has some of the best workout clothes perfect for any style workout, plus with big names backing this reputable brand.
A well known brand in the community, Under Armour is on a mission to inspire you with solutions to your performance that you never could have imagined. Under Armour began in 1996 with a cut-off t-shirt and since then, has never looked back. A leader in athletic wear of all styles, their casual clothes range from everything athletic including high intensity and high performance tanks, compression tees, compression shirts, pants, sports bras, leggings, mesh jackets, and shoes to offer a one stop shop for all things dealing with your workouts and moisture wicking material to get rid of sweat. With backing from big names in sports, you can’t go wrong with a reputable group like Under Armour for your workout clothing so you can have the best workout possible, even in a yoga class or the gym, to elevate performance.
Best For Total Fitness: Reebok
Reebok has deep passion and roots in fitness and is always seeking to push boundaries with their quality clothing, shoes, and accessories.
Reebok is an American inspired global brand with a deep passion and roots in fitness and gear of all styles. As a company always seeking to push boundaries, their products continue to improve and work to affect change in peoples’ lives. With apparel that everyone of all ages can enjoy, you can’t go wrong with a great fit from Reebok. Shirts, bottoms, shoes, and accessories, this long-term and sustainable company is willing to sacrifice quantity over quality. As a company who’s helped change the game with a great movement, Reebok is a great brand to try when it comes to workout clothing and gear and the brand line offers more than just quality clothes for every sport from great materials to assist your lifestyle and everyday function.
Best For Maximum Comfort: Lululemon
Lululemon produces high-quality and completely comfortable clothing ranging in many different styles and perfect for any workout you do.
Lululemon took the world by storm, coming out of Vancouver, Canada and quickly spreading like wildfire since their apparel is high-quality and completely comfortable and ranges from all styles. As a company who believes in culture and community, they seek to spark real conversations to take place so we all can effectively make change happen. With apparel for both men and women, this brand is one that offers comfort and versatility, as well as moisture wicking gear and quick drying, and it is rare to go one day without seeing someone in Lululemon gear. While it may have a slightly more expensive price tag, their apparel is worth every penny for the prices out of this gym or everyday wear so you pretty much feel like you’re in control the entire time.
Best For Footwear: New Balance
New Balance designs great activewear with top of the line shoes for men and women with comfortable and versatile apparel.
Known mainly from their shoes, New Balance is an activewear brand bigger than just sneakers of any style. They seek to drive meaningful change to communities around the world by helping each and every person achieve their own personal goals. As a point of pride, this mission is one to continue to advance their company in an upward direction. With top of the line shoes for men and women, but also a huge range of tops and bottom, including leggings for active use, New Balance continues to be a notable group in the footwear game, as well as your athletic gym clothes.
What To Look For In Your Apparel
Here are the key takeaways when looking at brands and what you should look for in your apparel:
Comfort: Quality and durable workout clothes can also be soft and comfortable and wick away sweat and moisture to be breathable for our training.
Versatility: Make sure you can use inside and out of the gym and has good materials for functional use and better movement.
Affordability: You can find high-quality, breathable apparel for your body that doesn’t break the bank.
Style: To look good, means feeling good, and feeling good, means bigger gains and your body will show it. A brand should be traditional, resistant, and supportive for your goals.
How We Choose
When looking into these companies, and all companies honestly, we have to look towards what will make a brand stick out. Comfort and quality of the material is arguably number one. Your apparel should be durable and comfortable, especially if you plan on partaking in some of those grueling workouts. Versatility is another big factor in choosing apparel because you want to be able to use these clothes inside and out of the gym. Of course, sometimes that just can’t happen but on the whole, versatility is a priority with your workout clothes and workout gear. Lastly, price matters, and we take affordability into consideration with putting this list together as well.
FAQ Section For Best Workout Apparel Brands
What is the best brand for bodybuilding?
Generation Iron. Generation Iron provides the greatest content when it comes to bodybuilding and other strength sports through an experienced staff and love of strength sports. Generation Iron created apparel that reflects the needs of all bodybuilders and is comfortable, versatile, and looks awesome to wear along with the rest of the everyday collection.
Why are some companies more expensive than others?
This could be a result of a number of reasons. Material and where it comes from, as well as manufacturing costs and other expenses all factor into the total price of a product. For more luxury or well-known groups, you start to pay for the name attached so that affects the price as well.
I love a brand that isn’t on this list. Is it not reputable?
If a company you are a fan of is not on the list, it by no means indicates that it is a bad or not reputable brand. Ultimately, these companies above were favorites of our knowledgeable and experienced team seeking to bring the top options we can to the table.
Wrap It All Up
Finding a good company to get apparel, sportswear, and activewear from can be challenging. We know. That’s why this list will hopefully help take care of some of those problems you’ve faced in the past when it comes to choosing the right brands and apparel to pair with your workouts. Look into this list above and really seeing what these groups have to offer you is important. You won’t be disappointed by the results in the gym and out of it when you look good, feel great, and perform even better to be a champion and live a healthy lifestyle while still being affordable.
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 Under Armour, Reebok, Lululemon, New Balance,, and Envato
How Janet Layug Works Her Lower Body & Core For Huge Gains
See how the #1 ranked Bikini athlete works her lower body and core.
Janet Layug, the #1 ranked Bikini athlete on the planet, uses Cellucor supplements to help power her workouts for the best results. As your Ms. Bikini Olympia Champion, Janet is always looking to stay number one and Cellucor knows exactly what she needs.
About Janet Layug
Janet Layug is an IFBB professional Bikini competitor, fitness model, and sponsored Cellucor athlete from Florida. Since earning her pro card, she has won 11 professional competitions, including the title of Ms. Bikini Olympia.
She’s had a successful bodybuilding career thus far with notable results that include:
Bikini Olympia Champion
Arnold Classic Australia Bikini Champion
11 IFBB Titles
She is the #1 ranked Bikini athlete and has no signs of slowing down, with even more ambition to take this as far as she can go. As someone passionate about health and fitness, she only uses Cellucor’s amazing line of supplements to keep her going strong.
Janet Layug Workouts
These workouts are just two examples of how Janet stays ranked #1 on the planet. A lower body workout relies on compound movements to incorporate many muscles while a core workout isolates those abs for increased strength and stability.
Lower Body Workout
An effective lower body workout will strengthen and tone your legs and glutes for serious gains to your training and physique. Janet works with a variety of exercises at different weight to consistently challenge her muscles.
Walking Lunges: 4 sets, 10 reps
Curtsy Lunge: 4 sets, 10 reps
Banded Jump Squats: 4 sets, 15 reps
Elevated Kettlebell Squats: 4 sets, 12 reps
Step-Up Kick-Backs: 4 sets, 8 reps
Sled Push: 3 sets, 100 feet
Front Squat: 4 sets, 8-12 reps
Romanian Deadlift: 4 sets, 10 reps
Goblet Squat: 4 sets, 8-12 reps
Lateral Step-Ups: 3 sets, 20 reps
Core Workout
A strong core is undeniably important for strength, as well as stability and balance. Janet relies on this killer core workout to keep her gains moving forward.
Pike-Ups: 4 sets, 10 reps
V-Up with Stability Ball: 4 sets, 10 reps
Flutter and Scissor Kicks: 3 sets, 20 reps
Plank Variations*: 3 sets, 10 reps
Russian Twists: 3 sets, 20 reps
Mountain Climbers: 3 sets, 20 reps
*Plank Variations: For this part of the workout, the variations involve plank-ups, left side planks, and right side planks.
Nutrition Tips
Janet follows her nutrition routine very closely and works to prep meals in advance to keep close track of what she consumes while also making life easy given her busy schedule. She builds her diet around lean meats and plenty of vegetables including Brussel sprouts, cauliflower, and sweet potato. She does tend to stay away from dairy but will occasionally indulge in a cheat meal. Ultimately, eating around 5-6 meals a day allows her to closely monitor her caloric and macronutrient intakes to ensure she gets all those vital nutrients to thrive inside and out of the gym.
Cellucor Supplements With Janet Layug
As a Cellucor athlete, Janet is always excited to promote their amazing products as she knows how helpful they are for her own training and performance. With clinically studied ingredients, Cellucor seeks to produce the best, so you train harder and take your results to the next level.
C4 Ripped
Cellucor C4 Ripped is a great pre-workout supplement that combines explosive energy with fat loss ingredients for a great workout while burning fat.
C4 Ripped combines the explosive energy of C4 with premium ingredients targeted towards fat loss. A similar energy blend to Cellucor’s classic C4, this is designed to push you through workouts and burn fat.
CLK
Cellucor CLK is a stim-free supplement for toning and sculpting built with amazing weight loss ingredients.
CLK is a stimulant-free supplement specially formulated for your toning and sculpting goals. A fantastic blend of Slimpro, L-Carnitine Tartrate, Raspberry Ketones, and CLA, this is seriously effective for weight loss and shredding.
Alpha Amino
Cellucor Alpha Amino BCAA is a great intra-workout supplement designed for hydration and recovery. A great 2:1:1 ratio of BCAAs is matched by other ingredients to deliver a powerful formula for results.
Alpha Amino is the ultimate performance, hydration, and recovery powder. Formulated with 14 Amino Acids, 5g of BCAAs, and critical electrolytes, Alpha Amino fuels your recovery to elevate your performance.
Wrap Up
Janet Layung knows exactly what it takes to be the best. As the number one ranked Bikini athlete and Ms. Bikini Olympia Champion, Cellucor supplements are exactly what she needs to power her through every workout. The best supplements only add to her killer routine as she looks to remain the best in the world.
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 Cellucor