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Valeria Orsini Profile & Stats
The biography, life, and accomplishments of Valeria Orsini
Valeria Orsini is a fitness model and social media influencer with a toned and sculpted physique from years of work. A top model, she uses her platform to inspire others to see the change they want most.
Below is a complete breakdown of Valeria Orsini’s profile, stats, biography, training and diet regimens.
Full Name: Valeria Orsini
Weight
Height
Date Of Birth
Under 115 lbs.
5’3”
1/19/1990
Profession
Era
Nationality
Fitness Model, Social Media Influencer
2010
American
Biography
Valeria Orsini was born in Atlanta but moved to Miami when she was very young. She was always into fitness even as a young child and was always engaged with fitness related sports and activities. Once she found weightlifting, this took her routines to new heights and she would train multiple times a day. She loved how her physique started to change and she couldn’t stop.
Using social media as her platform, she began uploading workout videos in efforts to help others start to reach their goals. On top of this was diet and lifestyle advice to round out a great platform. While she found success as an online fitness coach, she did transition into the modeling industry. What started with swimwear and lingerie then turned to fitness.
Now with a number of brands under her belt, she is a top model with tons of exposure. She continues to use her platform to inspire others and post videos to help others see their physique goals unfold.
Training
When it comes to Valeria and her training, she does tailor workouts depending on her goals and what she is trying to achieve. Usually, she works out 5 days per week and enjoys more than just lifting, always trying to diversify her workouts. For strength training, typically this is around 3-4 times a week to maintain her physique.
Lower Body Workout
Warm-Up
Workout
Leg Press: 3 sets, 15 reps
Hack Squat: 3 sets, 15 reps
One Leg Pushdowns: 3 sets, 10 reps each leg
Elevate Squat Pulses: 3 sets, 20 reps
Barbell Lunges: 3 sets, 10 reps
Barbell RDL: 3 sets, 15 reps each leg
Cable Glute Kickbacks: 3 sets, 15 reps each leg
DB In and Outs: 3 sets, 20 reps
Hanging Leg Raises: 3 sets, 20 reps
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Nutrition
Like all bodybuilders and fitness models, Valeria is incredibly conscious of what she puts into her body. Eating whole foods and watching her portions is key in her keeping up with a healthy diet. Her meals consist of things like chicken, fish, and other lean meats, oats and complex carbs, and a variety of greens and other vegetables.
Supplementation
While Valeria uses her own choice of supplements to improve training and performance, knowing which supplements can work for you and your bodybuilding goals can offer the best results possible. Valeria utilizes a premium fat burner to help burn stored fat, suppress appetite and cravings, and boost metabolism to burn more calories all in efforts to see those weight loss and fat loss goals become reality.
Adrienne Koleszar Profile & Stats
The biography, life, and accomplishments of Adrienne Koleszar
Image via Instagram @adrienne_koleszar
Adrienne Koleszar is a German fitness model, senior police commissioner, and former bikini competitor. Shortly after sharing her transformation photos online, she became a social media sensation, and people began looking up to her for fitness advice and motivation.
Koleszar is one of the most-popular German female fitness internet celebrities and is also known as ‘Germany’s most beautiful police officer.’ She has the travel bug, and her posts on social media deliver a unique combination of fitness and wanderlust.
Below is a complete breakdown of Adrienne Koleszar’s profile, stats, biography, training, and diet regimens.
Full Name: Adrienne Koleszar
Weight
Height
Date Of Birth
135-145 lbs
5’8″
9/5/1980
Profession
Era
Nationality
Senior Police Commissioner, Bikini Competitor, and Fitness Model
2010
German
Image via Instagram @adrienne_koleszar
Biography
Born on May 9, 1984, in Jewel Box, Dresden, East Germany, Adrienne Koleszar started working out at the age of 14. Interestingly, her parents signed her first gym contract for her.
Koleszar began training with the goal of reducing fat around her legs and glutes. She restricted her workouts to exercises that targeted the muscles groups. However, she soon realized her spot-reduction techniques weren’t working, and she wasn’t making any progress.
After years of unfruitful hard work, Adrienne Koleszar understood that she needed to make amends to her training and diet program to see the needle budge in the right direction.
Motivated to transform her physique, Koleszar made the necessary adjustments. According to the German fitness influencer, her diet program was her biggest problem.
Notably, Adrienne may have started training as early as 14, but she admits that she only got it right in her late twenties.
After sticking to her new training and diet regimen for a few months, Adrienne Koleszar started noticing positive changes in her physique.
Image via Instagram @adrienne_koleszar
Taking Social Media by Storm
Koleszar was juggling her police work while working on her physique. Nonetheless, she began uploading her body transformation updates and lifestyle photos on Instagram. It wasn’t long before her photos began gaining traction.
“Being a police officer is more than wearing a uniform, publishing funny videos in police cars or posing with guns. I’m on active duty – which means I work in shifts, full time – no excuses,” said Koleszar while discussing managing her police job with her social media accounts. “I can’t just do whatever I want. I have to bear responsibility for all of my actions. The most important thing for me is to be doing a good and honest job, always looking forward and helping people no matter what happens. Be careful with prejudices, social media isn’t real life!”
As a police officer, Adrienne Koleszar is committed to addressing domestic violence cases, public brawls, and road accidents in the city of Dresden.
Right after her 30th birthday, a tumor was found in her right chest. It was benign but large and initially very painful. She fought the tumor and returned to her normal life within a year.
Unlike other fitness social media celebrities, Adrienne Koleszar was a late bloomer on Instagram as she shot to fame at 31. However, she has earned herself a loyal following.
Koleszar is an example that it is never too late to start your physique transformation journey or experiment with something new.
“The best time to plant a tree was 20 years ago. The second best time is now” — popular Chinese proverb.
Koleszar has been under fire from her superiors in police in the past for posting indecent photos on social media. Following directives, she has reduced her social media activity but has stuck to her police job and lifestyle.
Image via Instagram @adrienne_koleszar
Accomplishments
2014 Int. Newcomer Cup Butzbach, Win and Overall Champion
2014 Int. Niedersachsencup Salzgitter, Win and Overall Champion
2014 German Championships Bochum German, Vice-Champion
Image via Instagram @adrienne_koleszar
Training
Adrienne Koleszar is one of the hardest workers in the gym. She trains seven days a week and does not take any days off unless she is ill or busy with police duty. Additionally, she cycles for 40 minutes every day.
As per Koleszar, legs are her weakest muscle group, so she trains them twice a week. After years of hard work and consistency, she turned her lower body into a strength. The German bikini competitor also revealed that hip-thrust is her favorite booty-building exercise.
“Only illness or force majeure could keep me away from the gym.” — Adrienne Koleszar
Image via Instagram @adrienne_koleszar
Nutrition
After wasting years due to an inefficient diet program, Koleszar understands the importance of a personalized and balanced nutrition program in an effective transformation program.
She follows a strict nutrient-dense macronutrient-focused diet to meet her daily calorie goals. Adrienne Koleszar promotes eating potato instead of rice and eats a high-carb diet.
The German eats 2,500 calories every day to sustain herself while out enforcing the law and training in the gym. Interestingly, the average bikini girl eats anywhere between 1,500-2,000 calories every day.
Her favorite dish is the porridge of proteins, which includes egg whites and oatmeal. “This kind of power helps me keep the body toned,” explains Adrienne.
Supplements
Adrienne Koleszar uses the following supplements to maintain her physique:
Iain Valliere Workout & Diet Program To Dominate The Stage
Get in the best shape of your life with the Iain Valliere transformation program.
Iain Valliere is a Canadian pro bodybuilder and internet fitness celebrity. He started his bodybuilding career in 2010 and has been steadily climbing the ranks in the pro circuit over the last few years.
Valliere is currently one of the strongest bodybuilders in the competitive circuit and is known to deadlift ginormous amounts of weights leading up to contests. He is also one of the most transparent athletes and regularly shares his opinions, training, and nutrition tips with his followers.
Related: Iain Valliere Deadlifts 675lb Five Times Ahead Of 2021 Arnold Classic
Iain Valliere Stats
Name: Iain Valliere
Height: 5’10”
Weight: 260 pounds
Birthdate: November 27, 1990
Birthplace: Canada
In his younger years, Valliere was stronger and faster than most kids his age. He ran track and field in high school and excelled at it. Interestingly, Iain participated in football but dropped out soon as he was not interested in team sports. The Canadian bodybuilder prefers sports where he is in total control and doesn’t have to rely on anyone else.
“I was always someone who was into the individuality of what work I put in, and what results I got out of it. I’m not depending on the success of other people. It was completely what I put in.” — Iain Valliere
Iain Valliere is passionate about helping other bodybuilders and regularly shares training tips and advice on his Instagram page. In fact, he introduced his brother-in-law, Chris Bumstead — now 3X Classic Physique Olympia champion — to competitive bodybuilding. CBum credits his success to Valliere and recognizes him as one of his biggest idols and influences.
Valliere won his Pro card in 2014 at the Amateur Olympia. 2015 Toronto Pro Supershow was his first pro show, where he placed a respectable fifth. He qualified for his first Mr. Olympia contest in 2018 by winning the Big Man Weekend Pro show.
Iain was dealt a disappointment in 2019 when he could not qualify for the Olympia. However, he bounced back strongly by punching his ticket to the 2020 Olympia after conquering the 2020 New York Pro contest. He qualified for the 2021 Olympia by winning the Tampa Pro.
*Note: As per the Olympia Qualification System (OQS), winners of each division in a pro bodybuilding show earn a direct qualification for the Olympia.
A Career Altering Injury
Valliere faced a major setback in 2012 after he broke his arm while arm wrestling the legendary Devon Larratt at a local competition in Ottawa. As per the Canadian bodybuilder, the moment his bones popped, it sounded like a gunshot or explosion.
Iain was later informed at a local hospital that he had incurred a spiral fracture — it happens when one of your bones is broken with a twisting motion.
When long bones are broken at an angle, they often separate into two parts that do not align and have rough, uneven edges. This fracture can make it difficult to put the bone back together. However, six weeks after undergoing surgery to repair his arm, Iain was back training in the gym. His arm size was back to normal after 12 weeks of hard work.
Check Out: Iain Valliere and Chris Bumstead Do Epic Leg Day Training
Iain Valliere Competition History
2015 Toronto Pro Supershow, IFBB Men’s Bodybuilding — 5th place
2016 Toronto Pro Supershow, IFBB Men’s Bodybuilding — 7th place
2016 Vancouver Pro, IFBB Men’s Bodybuilding — 9th place
2018 Indy Pro — 4th place
2018 Vancouver Pro — 4th place
2018 Big Man Weekend Pro Men’s Bodybuilding — 1st place
2018 Olympia — 14th place
2019 Toronto pro Men’s Bodybuilding — 2nd place
2019 Vancouver Pro Men’s Bodybuilding — 4th place
2019 Portugal Pro Bodybuilding — 3rd place
2019 Tampa Pro Men’s Bodybuilding — 3rd place
2020 Tampa Pro Men’s Bodybuilding — 2nd place
2020 New York Pro Men’s Bodybuilding — 1st place
2020 Mr. Olympia — 7th place
2021 Tampa Pro — 1st place
Texas Pro 2021 — 1st place
2021 Arnold Classic Ohio — 2nd place
2021 Mr. Olympia — 7th place
Valliere has competed in 18 IFBB Pro League shows until Mar. 2022, winning four. Valliere has competed in three Mr. Olympia contests, the seventh place being his highest ranking.
However, one should not dismiss Valliere after a glance at his Olympia finishes. He has been improving his physique and bringing a better package to the stage every year.
His most recent pro title win came in 2021 at the Texas Pro. Additionally, Valliere took a second-place finish behind Nick Walker at the 2021 Arnold Classic USA — the second-biggest bodybuilding show after the prestigious Mr. O.
Check Out: Iain Valliere: There Are Only Two Ways To Beat Big Ramy At Mr. Olympia
Iain Valliere Diet Program
Valliere likes to keep his diet simple and easy to follow. He eats the same foods all year-round, avoiding any friction in meal prep. The Canadian bodybuilder switches between a cutting and bulking diet depending on if he’s prepping for a show.
Iain reduced his carb and fat consumption while keeping the protein up while preparing for a show. On the other hand, he ramps up his carb and fat intake significantly during his off-season. He has previously revealed that he spends anywhere between $250-300 per week on his groceries.
Meal 1
200 grams egg whites
2 whole eggs
100 grams oats w/ 30 grams whey isolate powder
Meal 2
200 grams sweet potato
300 grams chicken breast
Meal 3 (postworkout)
100 grams Jasmine rice
400 grams white fish
Meal 4
100 grams Jasmine rice
400 grams white fish
Meal 5
200 grams potato
200 grams salmon
Meal 6 (no-carb meal)
200 grams egg whites
2 whole eggs
100 grams beef
30 grams walnuts
Total Macronutrient Value: 3,697 calories, 412-gram protein, 81-gram fats, and 327-gram carbs.
Iain Valliere Training Program
Iain Valliere is a beast in the gym. He throws around big-boy weights like it’s no one’s business. He follows a high-volume training approach and is known to perform up to 10 exercises in a workout to ensure he is training the target muscle from all angles.
Valliere is a proponent of progressive overloading and is constantly finding ways to challenge his muscles.
Iain Valliere’s Training Split
Day 1: Chest / Triceps
Day 2: Back / Biceps
Day 3: Quads
Day 4: Shoulders
Day 5: Arms
Day 6: Hamstrings
Day 7: Rest Day
Iain uses a six-day training split, where he trains his arms and legs twice a week. He uses a high-volume and high-intensity training regimen to get the best bang for his buck.
Valliere follows the same strategy for all his workouts — he performs a couple of all-out working sets to failure for each exercise. He uses relatively heavier weights in the first set and performs 8-10 reps of an exercise. The final set is a back-off set in the 12-15 rep range.
Additionally, he employs different advanced training techniques in each set like forced reps, rest-pause sets, and drop sets to make sure he isn’t leaving gains on the table.
“The top set is usually 8-10 reps, then we do a back-off set and throw in high-intensity techniques like forced reps or drop sets as needed.”
Related: This is How Your Training Should Change as You Get Advanced
Iain Valliere Workout Plan
Here is what Valliere’s training program looks like:
Day 1: Chest and Triceps
30-degree incline Smith machine press: 2 sets of 8-15 reps
Hammer strength incline press: 2 sets of 8-15 reps
Incline machine fly: 2 sets of 8-15 reps
Flat DB press: 2 sets of 8-15 reps
Flat cable fly/press: 2 sets of 8-15 reps
V-bar dips (forward-leaning torso): 2 sets of 8-15 reps
Cable pushdowns (dual handles): 2 sets of 8-15 reps
One-arm cable overhead extension (high pulley): 2 sets of 8-15 reps
Cable pushdown (pronated grip): 2 sets of 8-15 reps
The Smith machine is one of Iain’s favorite training equipment. He utilizes it in most of his push training sessions. Valliere performs two to three forced reps with the help of his training partner after reaching muscle failure on the 30-degree incline Smith machine press.
Iain performs two to three forced reps on the first set of incline machine fly. He follows it up with a double drop set on the second set.
“I love the smith press. It’s always the staple in my chest training. I just find it’s a little easier to keep that stability in the line that you want vs the barbell press.”
Day 2: Back / Biceps
Cable pullover (straight bar): 2 sets of 8-20 reps
Hammer strength low row: 2 sets of 8-20 reps
Machine chest supported row: 2 sets of 8-20 reps
Seated cable row (dual-handle): 2 sets of 8-20 reps
Lat pulldown (medium / neutral grip): 2 sets of 8-20 reps
Assisted pull up machine (wide/overhand grip): 2 sets of 8-20 reps
Standing cable curl (dual handle / supinated grip): 2 sets of 8-20 reps
Standing alternating DB curl (hammer grip): 2 sets of 8-20 reps
One-arm preacher DB curl (supinated grip): 2 sets of 8-20 reps
Standing barbell curl (reverse grip): 2 sets of 8-20 reps
Valliere starts his back workout with cable pullovers to pre-exhaust his lats. At the end of his back workout, Iain performs three to four biceps exercises to annihilate his guns.
On exercises two, three, and five, the Canadian pro bodybuilder performs the first set to failure. On the final set, he uses a weight that makes him hit failure between 10-12 reps. He then performs four mini-sets of four reps with 15 seconds of rest between them.
“[The cable pullover] gives you that full range of motion with a full stretch and a full contraction. I found this exercise made a huge difference in my lats from my front shots.”
Day 3: Quads
One-leg machine leg extension: 2 sets of 10-20 reps
Machine hack squat: 2 sets of 8-15 reps
Horizontal leg press: 2 sets of 8-15 reps
Pendulum horizontal leg press: 2 sets of 8-15 reps
Hip adduction machine: 2 sets of 8-15 reps
Not that he has to, but Iain Valliere trains his quads on their own separate training day. He believes he gets better results training his hams and quads separately as he can give more attention to each muscle group.
Day 4: Shoulders
Smith machine overhead press: 2 sets of 8-15 reps
Standing DB lateral raise: 2 sets of 10-20 reps
Cable rear delt fly: 2 sets of 10-20 reps
Machine overhead press: 2 sets of 8-15 reps
Machine lateral raise: 2 sets of 10-20 reps
30-degree incline cable fly: 2 sets of 10-20 reps
Hammer strength incline press: 2 sets of 10-20 reps
Valliere hits his deltoids from different angles to ensure the overall development of the three delt heads. He uses advanced training principles like dropsets, forced reps, supersets with every set for maximal muscle fiber activation and recruitment.
Day 5: Arms
Cable rope pushdown: 2 sets of 8-15 reps
Bench press (shoulder-width grip): 2 sets of 8-15 reps
Machine overhead triceps extension: 2 sets of 8-15 reps
Standing cable curl (dual handles / supinated grip): 2 sets of 8-15 reps
Standing alternating DB curl (hammer grip): 2 sets of 8-15 reps
Preacher cable curl (supinated grip): 2 sets of 8-15 reps
Although this is Iain’s third arm session of the week, day five is when he steps on the gas. He performs a double drop set on the cable rope pushdown to kick off his workout.
“Stopping 2-3 inches off your chest [on the close-grip bench press] will work your triceps harder and take the stress off your shoulders.”
Day 6: Hamstrings
Lying leg curl: 2 sets of 8-15 reps
Seated leg curl: 2 sets of 8-15 reps
Kneeling leg curl: 2 sets of 8-15 reps
Conventional deadlift: 2 sets of 6-12 reps
One-arm cable pulldown’ 2 sets of 8-15 reps
Cable pulldown (supinated grip): 2 sets of 8-15 reps
45 degree back extensions: 2 sets of 8-15 reps
Since the hamstrings are a posterior muscle group, it is harder to establish a mind-muscle connection while training them than the quads. Iain Valliere recommends training your hamstrings on a separate day if they are lagging.
Day 7: Rest Day
Iain takes one day off the week to allow his muscles time to recuperate from his high-intensity and high-volume workouts.
Before you go, check out:
The Rock’s Trusted Transformation Diet & Workout Program Will Get You Shredded AF
Larry Wheels Transformation Program To Become The Strongest Version of Yourself
Terry Crews Workout & Diet Program
Wrapping Up
Iain Valliere shows us that a person can build an incredible physique without overcomplicating their diet and training. He has had an impactful past couple of years, and we can’t wait to see him back on stage in 2022.
We hope you find this training and diet program useful and it helps you achieve your dream physique. Looking forward to seeing your transformation pictures. Best of luck!
Who is your favorite Men’s Open division bodybuilder? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Callie Bundy Profile & Stats
The biography, life, and accomplishments of Callie Bundy
Image courtesy of Instagram @calliebundy
Callie Bundy is an American fitness model, TV personality, social media influencer, and a former bikini competitor. She has appeared in several fashion and lifestyle publications. Her sports craze, which she developed at a young age, has helped her land several sports-related television series.
Besides her perfectly chiseled physique and drop-dead gorgeous looks, Bundy also boasts an incredible aim, something she often shows off on Instagram.
Below is a complete breakdown of Callie Bundy’s profile, stats, biography, training, and diet regimens.
Full Name: Callie Bundy
Weight
Height
Date Of Birth
125-135 lbs
5’4″
1980
Profession
Era
Nationality
Bikini Competitor, TV Personality, and Fitness Model
2010
American
Image courtesy of Instagram @calliebundy
Biography
Born and raised in the coastal city of Milford, Connecticut, Bundy was involved in a variety of sports growing up. She played soccer, basketball, and softball during her high school days.
However, when she entered college, Callie started focusing on improving her softball skills. She was rewarded for her hard work as she went on to play NCAA Division 1 Softball.
After graduating from college, Callie Bundy started lifting weights and training regularly. She soon developed a liking for bikini contests and decided to compete in a show.
Callie Bundy competed in her first bikini show in 2011 — National Physique Committee (NPC) Eastern USA Championships, placing 11th.
After the humble start to her competitive bodybuilding career, Callie went back to the drawing board and started working on her weaknesses.
Her hard work and dedication paid off as she bagged a runner-up finish in her second show — the 2012 NPC Metropolitan Championships. She outdid herself in her next contest by winning the 2012 NPC Jay Cutler Classic.
2012 proved to be Bundy’s competitive bodybuilding career’s best year as she also won the NPC Bev Francis Atlantic States the same year and then took a third-place finish at the 2021 NPC Team Universe Championships. Carrie Bundy had four podium finishes in 2012, announcing her arrival in the bikini division.
Callie earned her Pro card by winning the 2013 NPC Team Universe & Fitness National Championships contest. Her last pro league show was the 2015 IFBB Toronto Pro Supershow, where she placed ninth.
Image courtesy of Instagram @calliebundy
After a harsh 2015 outing, Bundy hung her contest heels and started hosting a variety of TV shows, and modeled for various magazines and agencies.
Accomplishments
2015 IFBB Toronto Pro Supershow, 9th place
2015 IFBB New York Pro, 13th place
2015 IFBB Pittsburgh Pro, 13th place
2014 IFBB PBW Tampa Pro, 13th place
2014 IFBB Prestige Crystal Cup, 11th place
2014 IFBB Toronto Pro Supershow, 3rd place
2014 IFBB New York Pro, 9th place
2014 IFBB Pittsburgh Pro, 10th place
2014 IFBB Battle on the Beach Pro, 4th place
2013 NPC Team Universe & Fitness National Championships, NP
2013 NPC Team Universe & Fitness National Championships, 2nd place
2013 NPC Junior USA Championships, 1st place
2013 NPC Steve Stone Metropolitan Championships, 3rd place
2012 IFBB North American Championships, 6th place
2012 NPC USA Championships, 8th place
2012 NPC Team Universe Championships, 3rd place
2012 NPC Bev Francis Atlantic States, 1st place
2012 NPC Jay Cutler Classic, 1st place
2012 NPC Metropolitan Championships, 2nd place
2011 NPC Eastern USA Championships, 11th place
Image courtesy of Instagram @calliebundy
Training
“Slow progress is the real progress” is Callie’s training philosophy.
Bundy emphasizes the importance of enjoying your fitness journey. Most people who treat their training and diet program as a chore usually give up on the process as soon as it gets hard.
Callie Bundy loves training her glutes and hamstrings. Her lower body became her strongest suit after years of training. The same is true for her abdomen. Bundy had to train and diet hard to reveal her abs.
Some of Callie’s favorite exercises include good mornings, squats, and shoulder press. The former bikini competitor credits the squat for her gluteus development. She also reveals that shoulder press gave her the most intense arm pump.
Image courtesy of Instagram @calliebundy
Workout Routine
Callie trains daily, and these are some of the exercises she does:
Crunches – 4 sets of 30, 25, 20, 15 reps
Leg raise with hip lift – 4 sets of 30, 25, 20, 15 reps
Box squat jumps – 3 sets of 30 reps
Full sit-up on stability ball – 4 sets of 30, 25, 20, 15 reps
Cardio – 40-50 min
Image courtesy of Instagram @calliebundy
Nutrition
Callie Bundy was never a fan of dieting before starting her fitness transformation. She believes that she had a fast metabolism because of her active lifestyle and could get away with occasional unhealthy eating now and then.
However, Bundy knew she would need to follow a strict diet program to do well in a bikini contest. She started seeing improvements in her physique as soon as she started following a personalized nutrition plan, making her keener to step on stage.
Callie believes that an individual should never suppress their cravings for too long. Although she mostly eats healthy, she lets herself loose whenever she craves something.
“I don’t really get cravings, because I don’t really deprive myself of anything. I figure if you want it, have it. Otherwise, you slowly eat everything else in sight but that.” — Callie Bundy on cheat meals
Diet
Callie Bundy eats a high-protein diet that consists of lean proteins such as chicken, fish, and steak. Rice, sweet potato, fruits, and green vegetables are her primary source of carbs. Finally, she relies on chia seeds, olive oil, nuts, and flaxseed oil to meet her daily fats needs.
Bundy also recommends eating nutrient-dense organic food whenever you can. “Whenever possible I will buy organic,” said the former bikini athlete.
Callie’s favorite cheat meal includes wood-fired or brick oven pizza with cherry peppers, mushrooms, sausage, pepperoni, and onions.
According to Callie, patience, consistency, willingness to improve with every workout, and having a goal are some of the most important prerequisites for a successful physique transformation.
Cass Martin Profile & Stats
The biography, life, and accomplishments of Cass Martin
Cass Martin is a fitness influencer and social media icon known for her training and well-sculpted physique. As someone who knows the value of hard work, Cass works to promote her physique and workouts on social media so others can be inspired.
Below is a complete breakdown of Cass Martin’s profile, stats, biography, training and diet regimens.
Full Name: Cass Martin
Weight
Height
Date Of Birth
125-135 lbs.
5’5”
1990
Profession
Era
Nationality
Fitness Model, Social Media Influencer
2010
American
Biography
Cass Martin was always fairly lean growing up and participated in sports and fitness to stay as active as possible. She was so interested in sports that many of her young friends were boys, given her sheer love of fitness and athletics. After graduating college, she took up construction, but would soon find a new passion in building up her strong and toned physique.
Having known about the fitness world, she began to explore the world of bodybuilding and would start on a journey, building up her social media following and fan base. Falling more in love with lifting, she began to lift heavier, seeking to push her strength to the limit. But this grew old for her and she sought more intense workouts that fitness models were touting.
She began working out like that and her social media presence grew even more. Her passion for bodybuilding and love of working out grew into something she could not have seen coming. Now, with a massive following and a physique to show off, she seeks to help others achieve their desired body types as best they can.
Training
Cass has a history of working with strength training and more intense forms of training. Below are two of her workouts; an upper body and lower body. The first will show you how to work those arms with only dumbbells and the second will fire up your hamstrings and glutes for a real burn but great results.
Arm Workout (Dumbbells Only)
Alternating Dumbbell Curls: 4 sets, 12 reps
Perform these with one arm, switch to the other arm, then complete with both arms. Repeat.
Concentration Curls: 4 sets, 12 reps
Preacher Hammer Curls: 4 sets, 12 reps
Incline Curls: 4 sets, 12 reps
Triceps Extensions: 4 sets, 12 reps
Single Arm Kickbacks: 4 sets, 12 reps
Overhead Triceps Extension: 4 sets, 12 reps
Bent Over Double Arm Kickbacks: 4 sets, 12 reps
Hamstrings & Glutes
Warm-Up
Hip Abductors
Workout
Romanian Deadlifts
Single Leg Landmine RDL
Elevated Front Leg Split Squat
Lying Hamstring Heel Drag
Barbell Hip Thrust
Lying Leg Curls
Nutrition
Cass works to eat around 6 meals per day to constantly give her body fuel to power her workouts and everyday activities. Like all bodybuilders and fitness models, she sticks with whole foods to optimize nutrition and get the most out of her diet. Foods included in her diet are eggs, beef, turkey, oats, rice, and assorted vegetables, along with supplements that Cass sees fit for her routine.
Supplementation
While Cass uses her own supplements of choice, knowing which supplements out there can work for you and your bodybuilding goals can offer the best results possible. Cass utilizes a premium fat burner to burn stored fat, suppress appetite cravings, and kickstart your metabolism to burn more calories all in efforts to see those weight loss and fat loss goals become reality.
Snap Supplements Testo Booster Review For Natural Test Support
Work for support with this natural testosterone support supplement in Testo Booster.
Product Overview
Low testosterone levels can be debilitating and will eventually hurt your overall performance. What you will find with a premium testosterone booster is a formula designed to see results, not just make a company money. Since testosterone affects bodily functions that play into your health and wellness, it is important your supplement is working for you in a number of ways. Snap Supplements Testo Booster is a natural testosterone support supplement to promote healthy T levels and make sure your training and performance is geared towards results.
A testosterone booster worth your time and money will work to elevate those low testosterone levels to avoid deficiency and the negative side effects associated with low T levels. These supplements can work to boost sex drive and libido, enhance muscle mass and change your body composition, and improve other bodily functions since testosterone is a vital sex hormone. Testo Booster can do this and much more and is a great choice for those looking towards a natural testosterone boosting supplement.
Snap Supplements Testo Booster is a natural testosterone support supplement great for promoting healthy T levels, aiding in muscle gains, and assisting with much more.
Snap Supplements is on a mission to create premium supplements so people can live their best life. They combine modern science with generations of nutritional knowledge in efforts to create natural and high-quality supplements that are formulated for optimal health impact and results. Carefully selecting only the most pure ingredients, Snap Supplements works to enhance your training, performance, and health so you thrive inside and out of the gym.
Snap Supplements Testo Booster Highlights
Snap Supplements Testo Booster is a natural testosterone support supplement designed to promote healthy testosterone levels, improve male tonic for vigor and stamina, increase energy, and aid in muscle mass all in efforts to improve your overall health and performance. With 13 ingredients, this easy to use supplement can be taken once daily and before your workout to ensure the best results. When combined with a healthy diet and training regimen, what you will find is a powerful formula with great ingredients working together to deliver the best results.
Ingredients
TestPlex Blend
D-Aspartic Acid: May improve testosterone synthesis while building muscle and strength and increasing energy overall (1).
Horny Goat Weed extract: Can help stimulate Leydig cells, reduce cortisol levels, and increase sexual health.
Tongkat Ali leaf extract: May increase testosterone and libido while also working to reduce stress (2).
Fenugreek: Can increase testosterone and has been shown to have androgenic and anabolic effects in men (3).
Performance Blend
Saw Palmetto berries extract: May help regulate testosterone levels while potentially decreasing inflammation and assisting with other bodily functions (4).
Asian Ginseng root: May help with erectile dysfunction while working to increase energy levels, assist with brain function, and reduce inflammation (5).
Other Ingredients
TextPlex Blend: Stinging Nettle root, Diindolylmethane, Tribulus terrestris fruit extract
Performance Blend: Sarsaparilla, Indian root, Bioperine Black Pepper Extract
Other: Vitamin D3, Vitamin B3, Calcium, Zinc, Vegetable capsule, Silica, Vegetable Magnesium Stearate
Number Of Ingredients
13+
Number of Servings
20
Serving Size
3 Capsules
Highest Dosed Ingredient
D-Aspartic Acid (1g)
Best Way To Take
Take 3 capsules with light food and water once daily.
Price & Effectiveness
Snap Supplements Testo Booster is that natural testosterone support supplement you need most to promote healthy testosterone levels and increase results to maximize health and performance. It is vegan, gluten-free, and is non-GMO with no sugar added as well. With 20 servings per container, 3 capsules as a serving size will work to pump you with this all-star formula full of clean and effective ingredients.
Pros
Great natural testosterone support supplement
Clean and effective ingredients
Nice benefits to aiding in overall health and performance
From a reputable company in Snap Supplements
Cons
3 capsules is a big serving size
Wish there were more servings
Price: $25.95
Who This Is Best For & How Best To Take It
Testo Booster is a great for athletes and everyday men looking to increase their testosterone levels. With 13 clean and effective ingredients, you will see results after a number of weeks and won’t have to worry about low T levels again.
It is best to take 3 capsules with light food and water once daily. Snap Supplements recommends taking it 1 hour before your workout and that results are amplified when paired with cardio and a weightlifting routine.
Check out our list of the Best Testosterone Boosters for more great testosterone boosting products here!
Overall Value
Snap Supplements Testo Booster is a worthwhile testosterone support supplement given that it is natural, safe, and effective. With clean ingredients packed into a powerful formula, Snap Supplements knows what athletes and everyday men need to thrive inside and out of the gym. What you are really getting is a natural supplement designed to elevate your testosterone levels with effective ingredients and a reputable company backing it. Try Snap Supplements Testo Booster and get those T levels back to normal 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 Snap Supplements
References
Topo, E.; et al. (2009). “The role of molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats”. (source)
Talbott, S.; et al. (2013). “Effect of Tongkat Ali on stress hormones and psychological mood state in moderately stressed subjects”. (source)
Mansoori, A.; et al. (2020). “Effect of fenugreek extract supplement on testosterone levels in male: A meta-analysis of clinical trials”. (source)
National Center for Complementary and Integrative Health (2019). “Spotlight on Saw Palmetto: What the Science Says”. (source)
Leung, K.; et al. (2013). “Ginseng and male reproductive function”. (source)
Ice Shaker 26oz Flex Bottle Review For Workouts & Everyday Use
This bottle from Ice Shaker is great for quality and durability during all activity.
Product Overview
To keep up with hydration is an understatement. For those of us athletes constantly putting our bodies through the ringer, neglecting hydration can be a huge disservice and can hurt those gains you work so hard for. To make your life just a bit easier, a high-quality water bottle is a must, for not only will this offer durability and longevity, but also great features to add to your workout experience. Ice Shaker 26oz. Flex Bottle is a fantastic option for those looking to enhance their workouts and optimize their hydration for overall gains.
A shaker bottle worth your time and money will work to make your life more convenient and will withstand abuse from everyday exercise and transport. Looking to functionality and how easy it is to use your bottle regardless of the activity is one of the most important factors when considering your bottle. This great design from Ice Shaker allows for ease and convenience to aid in all your workouts.
Ice Shaker 26oz Flex Bottle is a high-quality, sweat-proof bottle with a flex lid great for hot or cold beverages and all your workouts and everyday activities.
Ice Shaker was founded by Chris Gronkowski, former NFL player and brother to Rob Gronkowski, because he felt it was too challenging to find an all-around great shaker bottle product. Working to design and create only the best products possible, Ice Shaker looks towards innovation and quality material to bring consumers something that is unique, functional, and worth their time and money.
Ice Shaker 26oz Flex Bottle Highlights
Ice Shaker 26oz Flex Bottle is a double wall vacuum insulated shaker bottle that can keep your beverages hot for up to 12 hours and cold for more than 30 hours. A tapered design makes this convenient and portable and allows for 26 fluid ounces to fit with ease. Made from kitchen grade premium stainless steel, this bottle is durable and does not absorb any foul odor. The lid on this Flex Bottle is perfect for sipping those hot or cold beverages and allows for use of a straw, or the sipping option, dependent on what you need. Coming in a variety of colors, you can find your desired design with no problem at all.
Product Details
Base: 2.75’’
Top: 3.25’’
Tall with Straw: 12’’
Tall without Straw: 10’’
Overall Quality & Design
Flex Bottle is made from kitchen grade premium stainless steel which allows for durability and no foul odor and the double wall vacuum insulated feature makes this a sweat proof bottle, along with their other great products. The tapered look makes this portable and easy to use while also fitting in a cup holder nicely, something many bottles struggle to fulfill. The best part is this bottle can keep beverages hot for up to 12 hours and cold for more than 30 hours.
Lid Design
The lid design on this bottle is impressive and allows for use with or without a straw. A centered straw hole with an attached rubber stopper allows for easy use and the straw fits nicely inside when drinking cold beverages, or can be left open for better flow and ventilation when the straw is not involved. Dishwasher safe, the lid is easy to clean and will make your life that much easier.
Warranty
All of Ice Shaker’s products come with a lifetime warranty on any defects coming from the manufacturer, including anything that breaks from normal use. This does not include, however, damage done from dropping or other misuse. For lids, there is a one year warranty on any manufacturer defects.
Price & Effectiveness
Ice Shaker Flex Bottle is a great bottle for workouts and everyday activities with a tapered design, well-structured and designed insulated bottle, and convenient lid for use with or without a straw. Able to keep your beverages hot for up to 12 hours and cold for more than 30, this is a great option for those looking to take advantage of their hydration needs.
Pros
Great design
Well-insulated
Easy to use and clean lid design
From a reputable company in Ice Shaker
Cons
Only holds 26oz. for those looking for more
Price: $34.99
Who Is Flex Bottle Great For?
Flex Bottle is great for anyone looking to better their workouts and everyday activities while maximizing hydration. For athletes, this is an easy to use bottle with a great design for easy transport. For other fitness folks or regular active people, you will get a quality bottle with durability and longevity in mind.
Check out our list of the Best Shaker Bottles for more great hydration and workout products here!
Overall Value
Ice Shaker 26oz Flex Bottle is that shaker bottle to maximize hydration and give you the best benefits when it comes to working out and everyday activities. What you will find is a great design with plenty of awesome features and a reputable company in Ice Shaker who knows the needs of athletes backing you. What you are really getting is a great product designed to make your life easy while giving you the best in terms of hydration. Check out Ice Shaker 26oz. Flex Bottle today and get the most out of your fitness equipment and accessories.
Try Ice Shaker 26oz. Flex Bottle 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 Ice Shaker and Envato
Transparent Labs BULK Pre-Workout Review For Advanced Training
Everything you need to know about this pre-workout supplement.
Product Overview
How can you be sure you’re getting what you pay for with any pre-workout supplement, especially when there are literally hundreds of brands to choose from on the market? To answer this question, we tested Transparent Labs BULK as part of our ongoing series comparing the best pre-workout supplements.
BULK Pre-Workout is one of two available pre-workout supplements made by Transparent Labs, the other being LEAN. BULK is specifically formulated to help bodybuilders gain mass using a patented blend of amino acids and testosterone support. We broke down the entire ingredient list below so that you can see what’s really going on with your pre-workout powder.
Code GENIRON10 For 10% Off
Transparent Labs PreSeries BULK is backed by science with clinically effective dosages to increase muscle size and mass. This pre-workout is perfect for reducing fatigue, aiding in muscle growth, and boosting energy levels for better overall performance.
Transparent Labs stand firm on their commitment to full-label transparency. Every single ingredient in their supplements, even the flavoring and sweetener, is listed in exact doses so you know you’re getting precisely what’s on the label (and just as importantly, nothing that isn’t on the label). All Transparent Labs products are manufactured in a state-of-the-art facility that is certified current good manufacturing processes (CGMP) and registered with the Food and Drug Administration (FDA).
Transparent Labs is on a mission to help consumers make smarter choices about what they put in their bodies so they can reap the benefits of quality supplements that are backed by scientific research and clinical studies. Most importantly, they can be confident that each bottle of PreSeries BULK is free from impurities and tested before being put on the shelf.
PreSeries BULK Highlights
PreSeries BULK features 20+ grams of 19 active ingredients per serving (30 servings per tub) and absolutely no artificial food coloring, no artificial sweeteners, no preservatives, no fillers, and no body-taxing chemicals that do nothing but detract from workout performance. Instead, PreSeries BULK is naturally flavored and sweetened with stevia, making it a sugar-free, vegan-friendly pre-workout formula that differs from other pre-workout supplements. This pre-workout is designed specifically for athletes, bodybuilders, and gym-goers who want to pack on lean muscle mass, maximize muscle cell volumization, enhance blood flow and muscle pumps, and increase strength.
Ingredients
Citrulline Malate: Can improve strength, aerobic performance, and muscle endurance. May also raise nitric oxide levels in your blood (1).
Beta-Alanine: May improve exercise and aerobic performance and training volume while also increasing strength (2).
Branched Chain Amino Acids (BCAAs): Can increase muscle growth and muscle protein synthesis and decrease soreness while working for your benefit with less muscle breakdown and improved muscle endurance (3).
Betaine Anhydrous: Works to reduce fatigue and encourage muscle growth while aiding in intense workout for less next day muscle soreness from intense exercise (4).
L-Theanine: Can take away some side effects of caffeine and may reduce anxiety and stress (5).
Caffeine Anhydrous: Caffeine can increase energy and focus for better workouts while raising your level of alertness (6).
L-Norvaline: May work for increased cardiovascular support while promoting growth, muscle mass, and recovery.
Bioperine: Can increase absorption of these ingredients so they work more effectively for your gains.
Other Ingredients
Taurine, N-Acetyl L-Tyrosine, Choline Bitartrate, Mucuna Pruriens, Synephrine HCL, Hordenine, Natural Flavor, Stevia, Calcium Silicate, Silicon Dioxide
Stim Or No Stim
Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
30
Flavors
Orange, Green Apple, Sour Grape, Blue Raspberry, Tropical Punch
Best Way To Take
Mix 1 scoop with 16-24 fl. oz. of water 20-30 minutes before your workout.
Price, Flavors, and Effectiveness
When it comes to BULK Pre-Workout, this is a great pre-workout formula and supplement to increase lean mass, improve cognitive function, work for those muscle building goals, reduce muscle fatigue, and change body composition, all in efforts to improve overall exercise performance. With six delicious flavors to choose from, you won’t grow bored of the taste.
Flavors include: Lemon Lime, Watermelon, Sour Grape, Green Apple, Orange, Blue Raspberry, Strawberry Lemonade, Tropical Punch
Pros
Great benefits for increasing muscle growth and physical performance
Clean, honest, and transparent label and pre-workout formula
From a reputable company in Transparent Labs
Cons
Premium priced option
Only available directly from their website
Price: $49.99
Check out our list of the Best Pre-Workouts and see where Transparent Labs BULK landed!
Overall Value
Transparent Labs BULK is an excellent choice based off of the formula alone to improve strength and physical performance. The fact that it tastes good, is available in many flavors, and is not the most expensive formulation is just icing on the cake and this Bulk pre-workout review hopefully has changed your mind on this supplement. What you’re really getting is a high-quality and transparent pre-workout designed to improve strength, performance, and aid in your desired physique. Try Transparent Labs BULK today and see what this can do for all your gains.
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
Perez-Guisado, J.; et al. (2010). “Citrulline malate enhances athletic anaerobic performance and relives muscle soreness”. (source)
Hobson, R.; et al. (2012). “Effects of B-alanine supplementation on exercise performance: a meta-analysis”. (source)
Negro M.; et al. (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Hoffman, J.; et al. (2009). “Effect of betaine supplementation on power performance and fatigue”. (source)
Owen, G.; et al. (2008). “The combined effects of L-theanine and caffeine on cognitive performance and mood”. (source)
McLellan, T.; et al. (2016). “A review of caffeine’s effects on cognitive, physical and occupational performance”. (source)
Kristen Graham Jansen Profile & Stats
The biography, life, and accomplishments of Kristen Graham
Image via Instagram @kgrahamsfb
Kristen Graham is an American CrossFit athlete and strongwoman competitor. The multi-talented strength athlete is known for her grit and dedication.
Graham’s fitness journey began unexpectedly in 2011 when she started working out to lose the weight she had gained during pregnancy. Kristen had a fit and firm body throughout her life, and the excess bodyweight after childbirth irked her into starting training.
Below is a complete breakdown of Kristen Graham’s profile, stats, biography, training, and diet regimens.
Full Name: Kristen Graham
Weight
Height
Date Of Birth
145-155 lbs
5’4″
4/5/1985
Profession
Era
Nationality
CrossFit Athlete, Strongwoman, and Fitness Model
2010
American
Image via Instagram @kgrahamsfb
Biography
Born on May 4, 1985, in Brooklyn, NY, Kristen Graham had an active childhood. Growing up, she was a track runner and a skilled soccer player. Graham says that she had been “very lucky” in sports since childhood, and her parents were always supportive of her choices.
Being competitive in her early years helped Kristen develop military discipline and work ethic, which has carried into her CrossFit and strongwoman training and competitions.
The CrossFit athlete is a Stockton University graduate and had originally joined her local CrossFit gym in 2011 to improve her overall functionality and lose weight that he had gained during her pregnancy.
However, she was impressed with what the sport had to offer and continued training even after achieving her goal weight. After a few years of CrossFit training, the new mom got in the best shape of her life.
Fast-forward two years, Kristen Graham started competing in regional and CrossFit Open contests. Additionally, she started her own CrossFit gym and began coaching people.
The CrossFit games reignited Kristen’s desire to compete — something she had not done since her high school soccer days.
Not only did starting training after childbirth help her get back in shape, but it also helped Graham find her true calling and carve a career path out of her passion.
“The grind never stops. When it starts to get easier, it means you’re not grinding hard enough. Do work! Make it hurt.” — Kristen Graham on her training philosophy
Kristen Graham Benchmark Stats
According to CrossFit games, Graham’s benchmark stats include:
Back Squat: 305 pounds
Clean and Jerk: 225 pounds
Snatch: 175 pounds
Deadlift: 425 pounds
Max Pull-ups: 50
Fran: 2:28
Grace: 1:39
Sprint 400m: 1:07
Image via Instagram @kgrahamsfb
Training
Kristen Graham does not stick to one training style. Although she is primarily a CrossFit athlete, she constantly switches between CrossFit, bodybuilding, and strongwoman training.
Graham’s constantly changing and evolving training regimen is one of the secrets behind her strength, agility, conditioning, and muscle mass. She is the perfect example that you do not need to pledge your allegiance to a single training style. You could make the most of your workouts by being a jack of all trades.
Kristen Graham’s Workout Routine
Since Kristen does not follow a linear training program, it’d be better to break down her training into four sections:
1. Cardio — Graham begins her workouts with a 10-15 minute cardio session, which also serves as a warm-up. However, instead of using a treadmill, she prefers performing functional movements like push-ups, jumping jacks, squats, etc.
2. Main Workout — Depending on the kind of training Graham is doing during that period, she chooses between a CrossFit, strongman, or bodybuilding dominant workout. Her strength workouts include deadlifts, squat, and bench press. On the other hand, if she plans to train particular muscle groups, she opts for isolation exercises to enter the state of hypertrophy and build muscle mass and conditioning.
3. WOD — Kristen usually performs the WOD (workout of the day) after her main workout, which includes doing a specific number of exercises and reps as fast as possible.
4. Cool Down — Most fitness noobs make the mistake of not cooling down after a workout. Cooldowns are as important as warm-ups as they can help reduce your chances of injury and improve your mobility.
*Note: Kristen Graham’s workouts can vary greatly depending on her short-term goal.
Image via Instagram @kgrahamsfb
Nutrition
Kristen Graham understands the importance of diet in a successful transformation. Since she competes in strongman and CrossFit competitions, her diet changes depending on her upcoming contest.
Graham ensures she is getting most of her calories through nutrient-dense whole foods. Furthermore, she is not a fan of junk food and sticks to eating clean throughout the year.
“When nutrition is dialed in, everything starts to fall into place.” — Kristen Graham
Kristen Graham Diet Plan
Below you’ll find the diet plan Graham uses to shred after a strongman competition:
Meal 1
Grapefruit — 100 grams
Egg whites omelet — 4 large
Grilled chicken — 1.5 oz
Turkey bacon — 2 slices
Meal 2
Barbeque grilled chicken — 200 grams
Rice — 1 cup
Meal 3
Lettuce — 1/2 cup
Grapefruit — 100 grams
Grilled chicken — 3.7 oz
Almonds — 0.5 oz
Meal 4
Broccoli — 85 grams
Grilled chicken — 80 grams
Yellow bell pepper — 20 grams
Rice — 70 grams
Meal 5
Whey protein shake
Peanut butter — 2 tbsp
Almond milk (unsweetened) — 1 cup
Apple — 1 large
Kristen eats a high-protein food source with every meal as it improves her recovery and keeps her feeling full throughout the day.
On a bulking diet, Graham bumps up her carb intake to ensure she has enough energy to power through her intense workouts. She also eats more carbs after her workouts when she needs a fast glycogen spike.
Image via Instagram @kgrahamsfb
Supplements
Kristen Graham uses a variety of supplements to make the most of her workouts, fasten her recovery, and ensure her body is functioning at optimal levels. Her supplement stack consists of:
Whey protein
Multivitamins
Omega-3
Pre-workout
Turmeric
Oleksii Novikov World’s Strongest Man Diet & Workout Program
Become the strongest version of yourself with Novikov’s diet and workout program.
Oleksii Novikov is fast becoming one of the most popular strongmen. Novikov won the 2020 World’s Strongest Man title at the age of 24 to become the youngest competitor to win the contest (a tie with Jón Páll Sigmarsson, who won the competition in 1984).
The Ukrainian strongman has competed in 24 international strongman competitions until Mar. 2022 and won first place in eight shows. He most recently competed at the 2022 Arnold Strongman Classic, where he took second place.
Oleksii has been actively raising funds through social media for Ukrainian Soldiers fighting against the Russian invasion that began on Feb. 24, 2022. Novikov was awarded $25,000 for winning second place at the 2022 ASC held on Mar. 4-5. However, since the strongman had pledged to donate all his winnings to Ukraine’s war efforts, Arnold Schwarzenegger increased Novikov’s prize purse to equal first place ($80,000) during the award ceremony.
Interestingly, Novikov is one of the smaller WSM competitors. He is 6’1″ and weighs around 300 pounds. Don’t get us wrong. The 2020 WSM winner is not a small man by any stretch of the imagination.
However, other WSM winners are comparatively bigger. Eddie Hall is 6’3″ and weighed around 400 pounds at the 2017 WSM, Hafþór Björnsson is 6’9″ and weighed around 450 pounds during his world record 501-kilogram deadlift, and four-time WSM winner Brian Shaw is 6’8″ and weighs around 430 pounds.
Becoming the World’s Strongest Man is no joke. Training with extremely heavy loads routinely, eating a truckload of food to build strength and optimal recovery requires dedication, discipline, and determination.
Related: 2022 World’s Strongest Man Competition To Debut Fan Festival
Oleksii Novikov Stats
Name: Oleksii Novikov
Height: 6’1″
Weight: 298 pounds
Birthdate: Feb. 11, 1996
Birthplace: Kyiv, Ukraine
Accolades: 2020 World’s Strongest Man, Winner
Oleksii Novikov PRs
Max. Deadlift: 453.5-kilogram (1,000-pound)
Max. 18-inch Deadlift: 537.5-kilogram (1,185-pound)
Max. Hummer Tire Deadlift: 472-kilogram (1,041-pound)
Max. Log Lift: 191-kilogram (421-pound)
Max. Axle Press: 190-kilogram (419-pound)
Max. Squat: 411-kilogram (906-pound)
Check Out: Oleksii Novikov Breaks 18-Inch Deadlift World Record At World’s Strongest Man 2020
Oleksii Novikov Diet Program
Strength sports athletes need to train religiously, diet faithfully, and sleep peacefully to build a solid physique and function at optimal levels. That is what 2020 WSM champion Oleksii Novikov does every single day.
Novikov eats a monster 5,000 calories every day to maintain his strength and physique. According to the Ukrainian strongman, neither training nor recovery but eating is the most difficult part of competition prep.
The craziest part? Novikov won the 2020 World’s Strongest Man competition while dealing with an upset stomach.
“At the competition, that was a problem for me, because in America I felt the meals weren’t good for me. The water is also different and I had some problems with my stomach.” — Oleksii Novikov after winning the 2020 WSM
Novikov Dieting Principles
The Ukrainian strongman abides by the following diet principles:
1. Always Eat Healthy
Unlike most other strongman athletes who follow an IIFYM-inspired diet — eating whatever they can get their hands on, Novikov restricts himself to eating clean and healthy.
Notably, Novikov’s approach differs from that of the four-time WSM champion, Brian Shaw. Shaw ate a monster 12,000 to 15,000 calories in his younger years and relied on pasta and cheesecake to meet his daily caloric goal.
2. Eat Bigger as You Get Closer to a Contest
Novikov ramps up his caloric intake to 7,000 kcal per day as he gets closer to a contest. However, the strongman revealed that he finds eating 5,000 kcal a day challenging.
At the peak of his prep, the Ukrainian eats almost every 40 minutes. The last time Novikov ate so much food during prep, he reportedly found it difficult to stand up from the table. And if this wasn’t enough, he even wore out his gums from eating a ton of broiled turkey.
3. The Occasional Beer and Cheat Meal
The Ukrainian strongman is known for going on a cheat meal eating spree after a contest. Novikov’s cheat meal days can last up to seven days. He celebrated his 2020 WSM win by gulping down cakes and high-sugar foods for a week.
“On the first day after the competition [2020 WSM], I drank beer. Only one bottle,” says Novikov. “It was enough for me because I was so tired. One bottle made me feel good. I felt drunk. I haven’t had one since the competition. Beer is only for celebrating.”
4. Focus on Your Recovery
If you are a strongman aspirant, you need to balance your training, nutrition, and recovery. Novikov is a proponent of getting at least eight hours of sleep every night.
“I do this to be able to eat more during the day.” — Novikov on the importance of sleep and its role in the recovery process.
5. Put Down a Roadmap
Novikov has a written nutrition plan for reference as he finds it difficult to eat as much as he needs without a guide. If you’re planning to compete in strongman contests or simply trying to put on muscle mass, you should follow the Ukranian’s lead.
6. Know Thy Goal
You must define and stick to your goal before starting a diet plan. It is not uncommon to see people trying to lose weight eat a calorie-surplus diet.
The 2020 WSM winner eats a high-calorie diet that can help improve his training and contest performance. Although Novikov is one of the most “in-shape” strongmen, he says that he doesn’t worry about aesthetics while planning his diet program.
“We are not bodybuilders. Body appearance is not the most important…it is important to lift a lot, have elastic ligaments, and a functional body.” — Oleksii Novikov on being asked about his physique aesthetics.
Diet Plan
Oleksii Novikov eats six meals to meet his 5,000 kcal a day target. His meals are evenly spaced to ensure his muscles receive ample nutrients for recovery, and his metabolism is working at full capacity.
1. First Breakfast — 6 a.m.
Oatmeal
Avocado
Protein shake
The most interesting part about Novikov’s first breakfast, you ask? After downing his breakfast, the strongman goes right back to sleep for another 3-4 hours for recovery.
2. Second Breakfast — 10 a.m.
Seven eggs (three egg whites, four whole eggs)
150 grams of buckwheat
Fried pepper
The fact that the Ukrainian strongman eats two breakfasts a day shouldn’t be surprising. Novikov is nothing short of a tank and needs all those calories to maintain weight and strength.
3. Pre-Lunch
A dish of lettuce, tomatoes, grilled peppers
Salmon filters
Yeast-free bread
It would be naive to think that the strongman only eats once in the noon. If you have eaten anything north of 3,000 calories a day, you would know that gulping down so much food can be a full-time proposition.
4. Lunch
Chicken/turkey shashlik (kebabs)
Grilled veggie skewers
Oleksii Novikov consumes a healthy dose of carbs, protein, and fats through every meal. While following a diet program, you should ensure that you aren’t overly reliant on one macronutrient.
5. Dinner — 8 p.m.
Burgers
Yeast-free bread
Cheese slices
Novikov’s dinner consists of chopped onions, pickles, lettuce, tomatoes, and a salt-free, sugar-free, oil-free sauce. Although eating 5,000 calories a day can be overwhelming, you shouldn’t overlook the importance of micronutrients. A micronutrient-deficient diet can hamper your performance and recovery.
6. Post-Dinner — 11 p.m.
Protein shake
Oleksii Novikov wraps up his eating day by downing a casein protein shake. The slow-digesting protein ensures that his muscles receive the required amount of protein for optimal recovery. Eating a slow-releasing protein source also saves the big man from waking up in the middle of the night for a kitchen trip.
Must Read: Tied as Youngest World’s Strongest Man, Oleksii Novikov Could Dominate the Future
Oleksii Novikov Workout Program
The 2020 WSM winner discovered his passion for strongman contests in his early years due to his family.
“I was raised in a sports atmosphere. As a child, I had an opportunity to watch the training of our Ukrainian athletes in my yard, because my grandfather made equipment for them. My sports passion started when I was 14, and I just really love strongmen.” — Oleksii Novikov on his strongman roots.
Workout Gear
Strongmen rarely train without appropriate lifting gear. Training accessories can help improve performance while reducing the chances of an injury. Here are the accessories Novikov recommends using in every exercise:
1. Lifting Chalk
Novikov is a proponent of chalking both hands with magnesium carbonate to ensure the skin is dry and won’t tear during a rep. If an athlete’s hands are sweaty during a set, a heavy dumbbell can pull or tear the skin and even potentially the muscles.
2. Knee Sleeves and Bands
The 2020 WSM champ trains while wearing knee sleeves. He then adds a layer of knee bands over the sleeves for more protection and support.
Most strongman lifts involve lifting heavy weights off the floor or require jerking the weight overhead, which can put a lot of stress on a competitor’s knees. Wearing knee sleeves and bands can elevate some of the stress from your joints.
Related: Best Knee Sleeves For Powerlifting & Compression
3. Weightlifting Belt
A weightlifting belt is a staple in strongman training as it can increase spinal stability and minimize lumbar extension, given the lifter is using proper bracing and breathing techniques.
Related: Best Weightlifting Belts For Gains & Back Support (Updated 2021)
Workout Plan
Novikov performed the following workout leading up to the 2021 World’s Ultimate Strongman (WUS) “Strength Island” competition:
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1. Dumbbell Training
Novikov is arguably the best in business in the heavy dumbbell for reps contest and currently holds the world record in the event, completing 11 repetitions in 75 seconds with a 100-kilogram (220-pound) dumbbell at the WUS “Feats of Strength” series.
Since the 2021 “Strength Island” heavy dumbbell event utilized the Cyr dumbbell, Oleksii begins his workouts with dumbbell training. The Cyr dumbbell is named after the French-Canadian strongman, Louis Cyr, and has two spheres at each end of the handle. Due to its appearance, the Cyr dumbbell is sometimes referred to as the circus dumbbell.
Novikov uses a rotation technique to drop the dumbbell. The heavy dumbbell event is usually scored based on the highest reps within a specific time limit rather than the maximum weight.
The Ukrainian strongman rotates his arm outwards when dropping the dumbbell so that the dumbbell doesn’t roll away from him after hitting the ground or mat. Chasing a rolling dumbbell can cost a competitor precious seconds during their set, which can be the difference between winning and losing an event.
Related: Oleksii Novikov Completes 140-kg Dumbbell Lift In Training Session
2. Loading Medley
Since the loading medley is one of the most common events at elite strongman contests, the Ukrainian strongman makes it a point to incorporate the lift in his training regimen.
The medley event could involve lifting and carrying different awkwardly-shaped heavy objects for a given distance before loading them onto a platform.
The loading medley event tests a competitor’s strength, agility, endurance, and stamina. It is one of Oleksii Novikov’s strong suits. He finished second behind Adam Bishop at the 2020 WSM final.
The strongman’s medley training includes carrying the following objects down a track and tossing them over a high bar:
Sandbag: 120 kilograms (264 pounds)
Heavy shield: 110 kilograms (242 pounds)
Atlas stone: 120 kilograms (264 pounds)
Check Out: Prepping for World’s Ultimate Strongman, Oleksii Novikov Lifts All the Plates in His Gym
Supplements
Strongman contests are arguably the most physically demanding competitions. Not only do athletes put in months of preparations before going into a contest, but they also need to perform at their best in the show.
Oleksii uses the following supplements to ensure that he is recovering optimally from his training:
Wrapping Up
The Ukrainian strongman follows an unconventional dieting approach — he sometimes eats close to nothing on an event day. “My stomach cannot take too much food” during particularly intense events,” explains Novikov.
While Oleksii Novikov is not the biggest WSM competitor and does not follow a textbook diet or training regimen, he has figured out what works best for him and throws his weight behind it. There is no reason why you shouldn’t follow the same approach. Best of luck!
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