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Viktoria Kay Profile & Stats
The biography, life, and accomplishments of Viktoria Kay
Image via Instagram @viktoria_kay
Viktoria Kay is a fitness model and video blogger from Los Angeles, California. Born on 31 October 1983 in Budapest, Hungary, and raised in Germany, Kay was extremely athletic in her youth and played tennis in her younger years.
Growing up, Viktoria developed a passion for modeling. She moved to America on her own at the age of 21 to pursue her dream. Faced with the challenge of improving her English, Kay worked “day-in” and “day-out” to make it as a model.
Below is a complete breakdown of Viktoria Kay’s profile, stats, biography, training, and diet regimens.
Full Name: Viktoria Kay
Weight
Height
Date Of Birth
145-155 lbs
5’8″
31/10/1983
Division
Era
Nationality
Fitness Model, Video Blogger
2010
Hungarian, German
Image via Instagram @viktoria_kay
Biography
Originally from Europe, Viktoria Kay now lives and works in Los Angeles, California. Being an athletic person growing up, she played tennis for many years, up until mid-college.
As she approached her 20’s, Kay developed an interest in modeling. At a point, her desire to become a professional model overtook her passion for tennis, and she decided to move to Los Angeles at the age of 21 to pursue her dream career.
After arriving in the US, Viktoria continued playing tennis for Junior College. She got her degree in Business Administration at Cal State Long Beach and worked as a recruiter for a year.
Her start in America wasn’t as easy as she had expected. Because of her unfamiliarity with the English language, she had trouble finding work and even making new friends.
But none of this deterred Viktoria from going after her goal of becoming a renowned model. She believes in going “all-in” in everything she does and does not give up until she reaches her goals.
Kay is not one of those fitness stars who caught people’s attention and built a sizeable social media following after posting a few photos online. For a long time, she worked without any results to show for it.
After years of perseverance, hard work, and not giving up, modeling agencies and brands started to notice Viktoria Kay and began offering her assignments.
Soon, Kay started shooting for workout videos every week, which in turn helped her build and tone her body. This was when she got neck-deep into fitness and learned about the most effective ways of transforming her body.
“I pursue modeling full-time and I am very involved in the fitness world, which works together very well.” – Viktoria Kay
Rise to Fame
Thanks to her incredible physique and pretty face, Viktoria Kay has amassed close to 900K followers on Instagram. She has become a force to be reckoned with in the fitness and modeling world.
Her journey to the top was, however, not linear. Viktoria had to face several personal and professional challenges.
Viktoria Kay started sharing her fitness and modeling journey on Instagram and YouTube, motivating people to follow their passion. She was received warmly by her followers. Kay noticed a big uptick in her social media following owing to her hourglass physique, honest persona, and incredible work ethic. Before she knew it, she had become a social media influencer.
Apart from being a super popular Instagram star, Viktoria Kay has a big following on YouTube – something only a few female Instagram models can claim.
Image via Instagram @viktoria_kay
Training
Viktoria contributes most of her effort to training glutes and abs. It is the secret behind her tiny waist and thick rear.
“My best physical attribute is my abs and butt. I work hard on those!” – Viktoria Kay
The fitness model hits the gym up to four times a week to keep her physique in shoot-ready shape and conditioning all year-round.
Kay likes to switch her workouts routinely to ensure she does not hit a plateau. She does not hold herself back from trying out new exercises and variations.
The internet fitness celebrity likes to follow a time duration set, meaning – she does not have a rep goal for her exercises. Instead, she prefers sets with durations of up to one minute with 30-sec of rest in between.
Apart from switching exercises, she regularly changes her training location as well. Kay alternates between training at the gym, beach, and home.
Viktoria Kay likes to do her cardio on the elliptical or a spin bike. Her favorite exercises include lunges and band exercises.
Kay does not rely on external motivation to get her through her workouts. She believes in turning her workout regimen into a habit. She then follows her habits until she achieves her desired results.
“The best way to improve in the gym is to do different workouts each time and going a little harder each time.” – Viktoria Kay
Image via Instagram @viktoria_kay
Nutrition
Viktoria is as serious about her diet and nutrition as she is about her workouts. According to her, if she eats a lot of processed, high-glycemic foods, no amount of training can help her maintain her hourglass body.
Viktoria Kay depends on whole foods like avocados, oats, quinoa, berries, etc. to meet her daily macronutrient needs.
Her primary protein sources include chickpeas, lean poultry meat, and low-fat dairy. A protein-rich diet gives her body the required building blocks to help rebuild her broken muscle tissues after an intense workout session.
Viktoria Kay does not shy away from a cheat meal. She looks at cheat meals as rewards for her hard work throughout the week. But instead of hogging on anything she can get her hands on, Kay likes to plan her cheat meals. This way, she can satisfy her cravings without going overboard with junk food.
Although Kay does not maintain a workout journal, she uses a calorie tracker every day. The fitness model likes to follow a calorie deficit diet. She burns more calories than she consumes in a single day.
The fitness model restricts her diet to 2,000 calories and only goes over the benchmark if she feels she has trained harder than usual on a particular day.
Viktoria relies on physiotherapy, professional massages, and hot baths to improve her recovery process. She is also an advocate for sleeping at least eight hours every night.
“The most important thing for me is to keep my portions small but rich in protein and nutrients.” – Victoria Kay
Image via Instagram @viktoria_kay
Supplements
Viktoria Kay is not a fan of traditional bodybuilding supplements. She is allergic to whey and relies on plant-based protein supplements to fill gaps in her diet.
Kay depends on vitamin supplements to meet her daily micronutrient needs. She also takes probiotics to keep her gut healthy and improve her metabolism.
The Ultimate Cable Tricep Extension Guide – Benefits, Muscles Worked, and Variations
The cable tricep extension is an important exercise for any arm day!
Cable tricep extension, also known as the straight bar tricep pushdown, is one of the most common and effective tricep exercises. It is also one of the first exercises people learn to perform when they join a gym, but still, most people leave gains on the table while performing the lift.
With this article, we are going to dive deep and help you make the most of the exercise.
Cable Tricep Extension – Introduction
Chest striations and visible abs are cool, but nothing says badass like a pair of sleeve-ripping horseshoe triceps. It is no secret that biceps are one of the most-loved muscle groups. However, triceps do not get as much love as their siblings.
The reason behind the step-motherly treatment with the triceps? The bicep flex is a much easier pose to strike compared to the side chest that puts your triceps on display in their full glory.
Not focusing on the triceps is one of the most common rookie mistakes, especially if you are into bodybuilding.
Bodybuilding is a game of illusions. The bodybuilders you see on the Olympia stage are not as big as they appear on camera. Okay, Big Ramy is actually a giant, but we hope you get the point we are trying to make here.
Bodybuilders with small joints and waists, full muscle bellies, and perfect muscle symmetry look larger than life. Muscle proportionality plays a vital role in this sorcery.
Coming back to the triceps, if you lay an equal emphasis on your triceps as you do on your pythons, your arms will look bigger and more defined. And yes, you would turn heads with your front double bicep pose.
Side note: You seriously need to get over your bicep obsession.
Check Out: Best on the Planet – Triceps That Need Horseshoes of Their Own
Benefits of Cable Tricep Extension Exercise
Adding the cable tricep extension to your exercise arsenal has the following benefits:
1. Convenient and Effective in Building Muscle Mass
If you are anything like most lifters, you probably start most of your tricep workouts with the cable tricep extension. This exercise is a great way to pump your horseshoes and flush them with lactic acid at the beginning of your workout.
Besides, would you ever perform an exercise if it did not help you put on muscle mass? Oh wait, we completely forgot about the CrossFitters for a second, our bad.
2. Improves Conditioning
Compound exercises like barbell row and deadlift involve multiple muscle groups and are great for building strength and muscle mass but do little to improve your muscle conditioning.
However, since the cable tricep extension is an isolation (single-joint) lift, it helps you focus on a single muscle group at a time. While performing the cable pushdown, your goal should be to pump your triceps with blood and lactic acid and take your muscles beyond the point of exhaustion.
Doing a higher number of reps with controlled rep tempos can help you improve the conditioning of your triceps.
3. Improves Your Performance on Pressing Movements
Your triceps are responsible for elbow extension and elbow/shoulder/wrist stability in the extended position. These are key factors for a strong lockout in Olympic lifts like bench press, overhead press, snatch, clean and press, etc.
Not only this, but stronger triceps can also help you perform bodyweight exercises like push-ups and dips.
4. Offers Numerous Variations
The cable tricep extension or tricep press-down is a versatile exercise and offers the option of adding variety to your workouts by using one of the many variations it offers.
Must Read: Have Non-Existent Triceps? Use These Horseshoe Building Tricks
Muscles Worked While Performing the Cable Tricep Extension
When you extend your arm, the long, lateral, and medial heads of the tricep move together. It is also the reason why it is called tricep brachii. The literal translation for the same is “three-headed muscles of the arm.”
However, while performing the cable tricep extension (straight bar tricep pushdown), you are only working the medial and lateral heads of your tricep.
How To Perform Cable Tricep Extension
Follow these steps to perform the cable tricep extension correctly:
Attach a straight bar to a cable pulley set at the highest setting.
Stand at an arm’s length from the pulley.
Grab the straight bar with a pronated (palms facing the floor) grip.
Lean forward slightly by hinging at your hips.
Without using momentum, initiate the movement by extending your elbows.
Push down the handle until your elbows are almost locked out.
Squeeze the life out of your triceps at the bottom of the movement.
Return to the starting position with a slow and controlled motion.
Repeat for recommended reps.
Related: Chest Dips Vs. Triceps Dips: What’s The Real Difference?
Common Mistakes While Performing Cable Tricep Extension
Most people leave gains on the table while performing this exercise due to their incorrect form. The cable tricep extension might look like a walk in the part, but it can drain you out if done correctly. Here are the most common mistakes people commit while doing the lift:
1. Locking Out Elbows
While performing the cable tricep extension, you need to maintain constant tension on your triceps, and you can only do that if you do not lock out your elbows at the top or bottom of the movement.
Some lifters use the excuse (see what we did there?) that they lock out their elbows to get a proper tricep contraction. While in reality, they just lock out to give their triceps a few extra seconds of rest.
2. Position of Your Elbows
If you did not realize it yet, elbows are where the magic happens in the tricep press-downs. Make sure you are not flaring out your elbows while performing the exercise.
Keeping your elbows pinned to your sides will help you direct all the tension towards the medial and lateral tricep heads. However, letting your elbows flare takes off the tension from the target muscles and puts it on the long tricep head.
3. Leaning Forward Too Much
The position of your torso plays a vital role in cable tricep extensions. How much you lean while performing the exercise can determine the effectiveness of your set.
While some lifters stand upright while performing the exercise, the others maintain a 45-degree angle with the floor. Both these techniques are sub-optimal.
While performing the cable tricep press-down, your upper body should be at a 60-degree angle with the floor. This position gives you enough leverage to lift heavy without engaging secondary muscle groups.
4. Rounding Your Back
Rounding your back while performing the lift gives you an edge. It puts you in a position to lift heavier. At any point during the exercise, if you feel that you have rounded shoulders and you are leaning over the bar, it is a sign that you are ego lifting.
Lifting with a rounded back takes off the tension from your triceps and puts it on your shoulders. Your shoulder blades should be retracted throughout the exercise.
Related: Top 12 Triceps Building Exercises
Variations
The pulley machine gives you the freedom to use a variety of extensions for this exercise. Some variations of the cable tricep extension include:
1. Rope Pushdown
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Rope pushdown is probably the most famous variation of the tricep pushdown. The rope extension allows a higher degree of tricep recruitment as you can spread the rope handles apart at the bottom of the movement.
Steps:
Attach a double rope handle to a cable pulley machine set at the highest notch.
Face the pulley and stand at arm’s length from the machine.
Pin your elbows to your sides and grab the ropes with a neutral grip.
Push down the rope explosively and spread the handles apart at the bottom.
Pause and contract at this position for a couple of seconds.
Slowly return to the starting position.
Repeat for reps.
2. Overhead Tricep Extension
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Overhead tricep exercises like the overhead cable tricep extension primarily target the long tricep head. You could perform this exercise with a straight bar, rope, or V-bar attachment. For the sake of this example, we are going to use a V-bar.
Steps:
Attach a V-bar attachment and set the pulley around hip level.
Stand at an arm’s length from the pulley.
Grab the V-bar with an overhand grip.
In one swift motion, turn your body away from the cable station and place your arms behind your head so that your elbows are bent, and your triceps are stretched.
Keep your elbows close to your head throughout the exercise.
Lift the weight by extending your elbows.
Pause and contract your triceps at the top of the movement.
Return to the starting position with a slow and controlled motion. In the pulley exercises, the eccentric movement is as important as the concentric. Focus on contracting your triceps as you return to the starting position.
Repeat for recommended repetitions.
Must Read: THE NATURAL WAY TO FIX YOUR PROBLEM AREA: TRICEPS
3. Skull Crusher
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Skull crushers aka head smackers are one of the most brutal tricep exercises. Your triceps will be begging for mercy by the time you are done with this exercise.
Tip: If you are a beginner, you should not perform this exercise without a spotter.
Steps:
Sit on a flat bench with an EZ bar placed on your thighs.
As you lie down on the bench, thrust the bar to your chest.
Press the bar so that your arms are extended straight over your chest and are perpendicular to the floor.
While keeping your elbows fixed at this position, slowly lower the bar towards your forehead by bending at your elbows.
At the bottom of the movement, the bar should be a few inches off your forehead.
You could also increase your range of motion by lowering the bar behind your head.
Pause and push the bar explosively to the starting position.
Pause and contract your triceps at the top for a couple of seconds.
Repeat for recommended res.
4. Reverse-Grip Tricep Pushdown
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The reverse grip tricep push-down is an incredibly effective cable tricep extension alternative. Although this is a push-down exercise, it primarily focuses on the medial and long tricep heads.
Steps:
Attach a straight bar to a cable pulley set at the highest setting.
Stand at an arm’s length from the pulley.
Grab the straight bar with a supinated (palms facing upwards) grip.
Lean forward slightly by hinging at your hips.
Without using momentum, initiate the movement by extending your elbows.
Pause and contract your triceps at the bottom.
Slowly return to the starting position with a slow and controlled motion while focusing on your triceps.
The movement should look like a strict bicep curl but in reverse.
Repeat for recommended reps.
Many lifters make the mistake of lifting too heavy in this exercise. Contracting at the bottom is the key to optimal tricep recruitment in this exercise.
Make sure you have a solid grip throughout the exercise. Keep your wrists and forearms in a straight line and locked. Do not curl your wrists while performing the movement.
5. Dumbbell Tricep Kickback
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Dumbbell tricep kickbacks are a great exercise to isolate your medial and lateral tricep heads. Most people leave gains on the table while performing this lift by lifting heavier than they should.
Steps:
Hold a dumbbell in each hand with your palms facing in toward each other.
While keeping your knees bent slightly, engage your core and maintain a straight spine as you hinge forward at the waist, bringing your torso almost parallel to the floor.
Pin your elbows to your sides.
Keep your head in line with your spine and tuck your chin in slightly. Imagine holding an egg under your chin.
Push the dumbbell back explosively by straightening your elbows.
Pause and contract your triceps at the top.
Slowly return to the starting position.
Repeat for recommended reps.
Next Read: The Best Cable Exercises For Your Triceps
Wrapping It Up
Cable tricep extensions can open the doors to ultimate horseshoe gains. Now that you have all the tools you need to turn your twigs into venomous pythons, you need to ensure you are not half-assing your way through your workouts.
Focus on establishing a mind-muscle connection, perform the exercises with perfect form, channel the power of visualization, and soon enough, it will look like a horse kicked you in the back of your arm. Good luck!
Which is your favorite tricep exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Lauren Pisciotta Profile & Stats
The biography, life, and accomplishments of Lauren Pisciotta
Image via Instagram @laurenpisciotta
Lauren Pisciotta is an American social media star, artist manager, and fitness model born on 18 August 1988. Pisciotta was first discovered while she was the manager of the famous pop singer and internet celebrity Niykee Heaton. With more than 1 million followers on Instagram, she has since transformed into a social media sensation in her own right.
Below is a complete breakdown of Lauren Pisciotta’s profile, stats, biography, training, and diet regimens.
Full Name: Lauren Pisciotta
Weight
Height
Date Of Birth
135-145 lbs
5’9″
18/8/1988
Division
Era
Nationality
Fitness Model, Artist Manager,
Social Media Celebrity
2010
American
Image via Instagram @laurenpisciotta
Biography
Born on 18 August 1988 in Long Island, New York, Pisciotta enjoyed a comfortable upbringing. Lauren Pisciotta became interested in modeling at a very early age and appeared in her first commercial while she was in the 7th grade.
Lauren took an interest in athletics from a very young age which later transformed into a love for fitness. She started going to the gym when she reached the 10th standard.
Her athletic abilities led her to play several sports such as volleyball and soccer. She was also a part of her high school’s cheerleading team.
Since Lauren Pisciotta had already stepped foot inside the modeling world in class 7th, she decided not to attend college and started full-time modeling and artist management.
Becoming an Artist Manager
Lauren started as Niykee Heaton’s manager. She is the brains behind the singer’s catchy hip-hop covers. Lauren Pisciotta started to see her Instagram following soar when Heaton started posting pictures with her on her handle.
Apart from having a superstar friend, Lauren’s amazing body and drop-dead gorgeous looks played a role in her rocketing fan following.
Lauren’s massive popularity has turned her from Niykee’s manager to her partner. Both ladies can be seen posing for photos, doing photoshoots, and traveling the world together.
Beyond her career as an artist manager, Lauren has made a name for herself in the fitness industry. Her rigorous diet and training program have helped her carve a remarkable physique, which has helped her find a constant stream of modeling assignments for many popular fitness brands.
Apart from being one of the most sought-after fitness models on Instagram, Lauren uses her platform for motivating people to pursue their dreams.
Whether in the gym or working with artists or brands, Pisciotta’s focus is geared toward growing her brand and influencing as many people as she can along the way.
Image via Instagram @laurenpisciotta
Training
No matter how busy her schedule is, Lauren Pisciotta always finds time to exercise. If she finds herself in a place where she does not have access to a gym or weights, she improvises by doing bodyweight workouts.
Pisciotta’s hourglass physique is the result of her seriousness towards her workouts.
The key to her fitness success? Lauren does not let her circumstances dictate her fitness routine. Instead, she takes control of each scenario she finds herself in.
Lauren Pisciotta loves doing cardio as it helps her maintain a fit and lean physique. Other than that, she relies on weight training for building and maintaining muscle mass.
Depending on her schedule and business engagements, Lauren usually trains anywhere between two to six times per week. But when she is in the gym, she likes to cut off from the outside world and train with maximum intensity.
Pisciotta is proof that if you are determined and willing to put in the work, nothing can stand in the way of you achieving your dream physique.
Lauren Pisciotta Glute Training
If you did not notice, glutes are Lauren’s strong suit. They are the product of her hard work, consistency, and a little bit of her Greek goddess genetics.
Pisciotta trains her glutes multiple times a week and incorporates various techniques and exercise to train them from every angle to promote and ensure overall development.
Some of Lauren’s favorite glute exercises include squat, deadlift, lunge, and barbell hip thrust. She relies on compound lifts as they incorporate multiple joints and result in a higher muscle fiber recruitment and stimulation.
Deadlift finds a special place in Lauren Pisciotta’s workout regimen as she believes it helps her work on her lower back and core while targeting her glutes and hams.
Lauren Pisciotta glute workout consist of:
Squat: 3-5 sets of 12 reps
Romanian Deadlift: 3 sets of 12 reps
Hip Thrust: 3 sets of 12 reps
Lunge: 3 sets of 10 reps
Cable Glute Kickback: 3 sets of 18-20 reps
Image via Instagram @laurenpisciotta
Nutrition
When it comes to diet and nutrition, Lauren Pisciotta believes in keeping it simple. Instead of micromanaging her diet and obsessing over every calorie, she focuses on meeting her daily macronutrient needs through whole foods.
Lauren Pisciotta’s favorite protein sources include lean meat, plant-based proteins such as beans and egg white. She relies on complex carbs to ensure her muscles get enough glycogen, helping her stay strong and energized during her workouts.
Pisciotta’s preferred fat sources include avocados, nuts, olive oil, and beef.
Image via Instagram @laurenpisciotta
Since Lauren Pisciotta follows a busy schedule, she relies on supplements to fill the voids in her diet.
Lauren isn’t a fan of the typical bodybuilding supplements. If she is too busy to prepare a meal, she prefers consuming a natural meal replacement shake that would give her all the nutrients she would have otherwise got from eating whole foods.
Kayli Ann Phillips Profile & Stats
The biography, life, and accomplishments of Kayli Ann Phillips
Image via Instagram @ooohbabybeast
Kayli Ann Phillips is an American CrossFit athlete born on 6 March 1989 in California. Owing to her drop-dead gorgeous looks and perfectly chiseled physique, she is quickly climbing ranks in the fitness industry. Kayli has close to 550K followers on Instagram and shows no signs of slowing down.
Below is a complete breakdown of Kayli Ann Phillips’ profile, stats, biography, training, and diet regimens.
Full Name: Kayli Ann Phillips
Weight
Height
Date Of Birth
135-145 lbs
5’7″
06/3/1989
Division
Era
Nationality
CrossFit Athlete,
Social Media Celebrity
2010
American
Image via Instagram @ooohbabybeast
Biography
Phillips goes by the username @ooohbabybeast on Instagram. To be honest, even we could not have come up with a more appropriate handle for her.
According to Kayli, she is a German, Irish, and Filipino mix. She seems to have picked the best traits from each bloodline. Her fans could not have asked for more.
However, Kayli says gaining success was not easy. She credits her hard work and dedication to where she is today.
Kayli Ann Phillips has amassed a giant following on Instagram. She has done it by consistently uploading photos and videos, showing off her hourglass physique.
The CrossFit athlete has come to be known for her intense training routines, which she routinely shares with her followers. She combines her hardcore training posts with inspirational quotes, a combination that keeps her fans coming back for more.
Entering CrossFit
Kayli Ann Phillips started her CrossFit journey in 2010. Since then, she has worked as a fitness trainer and diet adviser at Renaissance Periodization, a brand promoter, and a model for athletic clothing brands Doyoueven and Women’s Best.
Phillips’ washboard abs, chiseled guns, and tree trunk legs can put many of her male CrossFit counterparts to shame. On her Instagram profile, she can be seen lifting heavy weights and performing hard ab exercises with relative ease.
Kayli has one of the best physiques in the fitness industry, and she knows it. She routinely treats her fans with her bikini-clad photos.
Phillips is proof that all your goals (fitness, personal, and professional) are achievable as long as you are willing to take responsibility and work on them. The Instagram star inspires people to take control and lead healthier lives.
Image via Instagram @ooohbabybeast
Training
Kayli Ann Phillips has been a lone wolf throughout her fitness journey. Unlike most fitness stars, she has never taken the help of professional coaches in transforming her physique.
Phillips developed her body by learning through experience. She spent a lot of time understanding what works for her and what does not. Kayli then devised a personalized training and diet program that doubled down on her strengths.
Image via Instagram @ooohbabybeast
Training at Home
Another thing that distinguishes Kayli from other internet fitness celebrities is that she does not train at a gym. She works out at home in her make-shift gym in her backyard.
Kayli Ann Phillips’ bare-bone home gym includes kettlebells, dumbbells, barbells, a pull-up bar, and a squat rack. Training at home gives Kayli the freedom and flexibility to train at a time she finds suitable.
According to her, working out at a commercial gym can add friction to an individual’s fitness lifestyle as they then have to set aside a specific time every day to travel to the gym and sign-up for a gym membership.
This should come as a wake-up call for people who think they can never transform their physique because they do not have the time to go to a gym.
Some of Kayli’s favorite exercises include pull-up, L-sit up, clean & jerk, deadlift, and squat.
Training Routine
Kayli Ann Phillips combines CrossFit training with classic weightlifting movements to ensure the overall development of her physique. Her typical gym session includes:
Deadlift: (225lb)
Snatch: (125, 130, 135lbs)
88 Double-under
Unbroken deadlift: 8 reps (225/155)
Strict Handstand Push-up: 8 reps
Pistols
Jump- Rope: 3 min
Run: 400m
Suicides: until failure
Thruster: 10 reps
Pull-Up: 3 sets of 10 reps
Image via Instagram @ooohbabybeast
Nutrition
A quick scroll through Phillips’ Instagram feed is enough to tell you her shredded physique is not the result of eating junk food or simply winging it while hoping for the best. She follows a calculated nutrition program to get the best results.
Kayli Ann Phillips’ intense workouts require her to consume a nutrient-dense whole food diet to meet her daily macronutrient needs. For her daily protein needs, she prefers lean meats such as chicken and turkey.
The Instagram model also consumes whey protein post-workout to improve her recovery process and promote muscle growth.
On the other hand, when it comes to carbohydrates, Kayli uses the carb back-loading technique. The idea behind carb backloading is simple: Eat very few carbs at breakfast and lunch and eat more carbs at dinner after a workout. This diet theoretically capitalizes on your insulin production and insulin sensitivity cycles.
In layman terms – Eating carbs later in the day makes your body store them in the form of glycogen, as opposed to in the morning when they will be stored as fat.
Glycogen is your body’s first preference to be burnt as fuel. This results in a lower percentage of glycogen being stored as body fat. Using this simple technique, Kayli successfully maintains her shredded physique with a very low body fat percentage throughout the year.
The Rock’s Trusted Transformation Diet & Workout Program Will Get You Shredded AF
The Rock has built one of the most muscular physiques in Hollywood!
Dwayne “The Rock” Johnson regularly posts his workout videos and epic cheat meals on social media, but his diet and workout program has been a long-kept secret. It changes today.
The Rock is a force to be reckoned with in the bodybuilding, WWE, film, and tequila industries. Oh, and also, social media. God, how could we forget The Rock’s epic Instagram? Let me atone for my sins by taking a shot of Teremana.
Dwayne “The Rock” Johnson is one of Hollywood’s highest-paid actors. Not to mention, I routinely add some spare change to his kitty with my generous drinking habits, but I digress.
It is no secret that The Rock is a long-time bodybuilding fan. Not only does he have a jacked physique, but he is also always looking at ways to contribute to the sport.
The Rock was last seen on the Mr. Olympia stage in 2016 when he conferred Phil Heath his sixth Sandow. At the same Olympia, Johnson was presented the “Man of the Century” award, a title specially created for him.
The Hollywood A-lister later announced his own bodybuilding show called “Athleticon.” Many experts speculate Johnson’s new show would overshadow the prestigious Mr. O.
As they say, “with great cash comes great business opportunities.” Or wait, did it have something to do with power and responsibility? Anyways, I hope you get our point.
Check Out: The Rock Tastes His Own Blood After Suffering a Cut During Training
The Rock’s Transformation
Now that we are done with The Rock’s antiques, let us talk about his physique transformation. It would be safe to say that Johnson was nowhere as big during his wrestling days as he is now.
The Rock’s physique has improved immensely since his Hollywood debut in The Mummy Returns in 2001. He keeps getting better with every movie, both physique-wise and in his acting skills.
Johnson’s physique in Pain & Gain arguably made the most headlines. Lately, he has been in the news for his physique in the DC movie Black Adam.
Dwayne “The Rock” Johnson looks like a total beast in his upcoming movie. He could give pro bodybuilders a run for their money if he decided to compete in a show.
The Jumanji hero is one of the few A-listers who preach lifting heavy and eating right.
Unlike most of his peers in the film industry, Johnson stays in photoshoot-ready shape throughout the year. He does not take up roles where he has to put on body weight and sport a double chin.
The Rock has his fair share of haters. While some people like to credit Johnson’s wrestling genes for his jacked physique, others accuse him of juicing.
Interestingly, the WWE star found a critique in a rather unusual place. Dan Bilzerian recently stated that it is not healthy to be as big as The Rock. “The King of Instagram” was on fire and, without a doubt, raised some eyebrows in his latest podcast.
Must Read: Dan Bilzerian Says It Is “Not Healthy” To Be As Big As The Rock
The Rock Diet Program
Although The Rock is one of the hardest workers in the gym, he does not overlook the importance of eating right. No matter how hard you train, if you are not feeding your muscles the right nutrients, you will not achieve your desired results.
“Manipulating water, sodium, cardio but also having to push and pull real iron to have dense, dry, detailed muscle. It’s real science that takes months and months to dial it all in with my strength & conditioning coach @daverienzi who keeps a very watchful eye, constantly fine-tuning our strategy daily.” – The Rock on preparing for Black Adam
Check Out: Dwayne “The Rock” Johnson Photos Which Will Motivate You to Hit the Gym
Cheat Meals
If you follow Johnson on Instagram, you probably already know about his insane cheat meals. 12 pancakes with peanut butter and syrup, 6 cookies, a box of donuts, sushi, pasta, bagels, and a giant pizza.
Although he does not eat all of that in a single sitting, it would be safe to say Johnson’s cheat meals are nothing short of legendary.
Besides his cheat days, The Rock limits his processed food intake. He keeps all the high-calorie food at bay due to its high sugar and refined carb content.
Related: The Rock Shows Off His Epic Cheat Meal
The Rock Diet Plan
Dwayne Johnson follows a “go big or go home” approach when it comes to his diet. The Rock switches between two diet plans based on what his role demands.
He eats seven meals and up to 5,000 calories a day while preparing for physically demanding movies like Hercules and Black Adam. To put this into perspective, that is about twice the number of calories recommended for most men his age.
For his less intensive roles, he follows a five-meal diet program. So let’s get to what The Rock is cookin’.
Dwayne Johnson’s 5 Meal Diet Program:
Meal 1
Steak: 10 oz
Oatmeal: 2 cups
Egg whites: 3
Whole egg: 1
Watermelon juice: 1 glass
Meal 2
Chicken: 2 servings
Bell pepper: 2
Mushroom: 3 cups
Broccoli: 3 cups
Protein shake: 2 scoops
Meal 3
Salmon: 8 oz
Asparagus tips: 8
Whole eggs: 2
Rice medley: 2 cups
Broccoli: 3 cups
Meal 4
Steak: 10 oz
Baked potatoes: 3
Asparagus tips: 8
Orange juice: 1 glass
Meal 5
Casein protein: 20 grams
Egg whites: 10
Check Out: The Rock Says Intense Prep for Black Adam Film Unlike Any Role Before
Dwayne Johnson‘s 7 Meal Diet Program:
Meal 1
Cod: 10 oz
Whole eggs: 2
Oatmeal: 2 cups
Meal 2
Cod: 8 oz
Sweet potato: 12 oz
Veggies: 1 cup
Meal 3
Chicken: 8 oz
White rice: 2 cups
Veggies: 1 cup
Meal 4
Cod: 8 oz
Rice: 2 cups
Veggies: 2 cups
Fish oil—122: 1 tbsp
Meal 5
Steak: 8 oz
Baked potato: 12 oz
Spinach salad: 1 serving
Meal 6
Cod: 10 oz
Rice: 2 cups
Salad: 1 serving
Meal 7
Casein protein: 30 grams
Egg-white omelet: 10
Veggies (onions, peppers, mushrooms): 1 cup
Omega-3 fish oil: 1 tbsp
Must Read: During a Recent Interview, The Rock Explains Why He Has “Messed Up” Abs
The Rock’s Post Workout Shake
So you thought Johnson does not gulp down a protein shake after his workout? What you are about to read will blow your mind.
The Rock consumes one of the most elaborate post-workout shakes we have ever seen. His post-workout shake could make Hercules proud. According to his Instagram, his post-workout smoothie contains:
65–70 grams of whey protein
1 apple
30 grams of carbohydrate powder
1 scoop of electrolyte powder
creatine
water
ice
We do not know about you, but we feel pretty full after reading about everything The Rock eats in a day. Also, Johnson’s diet program is not for someone with seven bucks in their pocket. If you know what we mean.
Don’t Miss: The Rock Says CT Fletcher: My Magnificent Obsession Is One of The Greatest Docs…
The Rock Workout Program
Dwayne “The Rock” Johnson is no ordinary human. The guy travels with his personal gym. His “Iron Paradise” has state-of-the-art equipment with dedicated muscle group training sections.
The Rock probably has the sickest legs in the film industry. The slabs of meat and vascularity are unlike anything we have seen on a Hollywood A-lister.
The Rock starts his days with 30-60 minutes of cardio. He then eats his first meal, post which he starts his strength training routine.
Johnson begins his resistance training workouts with 30 minutes of stretching and warming up. The Rock spends more time getting ready for his workouts than most people spend working out.
Also Read: The Rock Shows Off Some Recent Incredible Leg Development
The Rock Workout Principles
Johnson’s training principles include:
1. High Resistance Training
The WWE star is a proponent of high-intensity training. He has trained with Mr. Olympia winning coach Hany Rambod and follows the typical bodybuilding training principles including muscle hypertrophy and advanced training principles like dropsets, intraset stretching, and supersets.
2. Go Heavy
The Rock is one of the few Hollywood stars who lift super heavy in the gym. Unlike most of his A-list peers, Johnson trains for more than aesthetics. He has the strength and endurance to back up his size.
But at the same time, if you are a Rock fan, this does not give you the green light to lift as heavy as you can without any regard for your form or safety.
Watch: Phil Heath Trains Arms With The Rock
The Rock Workout Plan
The Baywatch star follows a 6-day training split, focusing on different muscle groups each day. You will be using a plethora of equipment for The Rock’s training program, including kettlebells, barbells, dumbbells, machines, and chains.
Without any further ado, here is what Johnson’s training routine looks like:
Day 1: Chest & Upper Body
Cardio: 30–60 minutes
Barbell bench press: 4 sets of 8–12 reps
Incline dumbbell press: 4 sets of 8–12 reps
Flat-bench dumbbell press: 4 sets of 8–12 reps
Dumbbell fly: 3 sets of 8-12 reps
Incline hammer curl: 4 sets of 8–12 reps
Chest dips: 4 sets to failure
Day 2: Legs
Cardio: 30–60 minutes
Walking lunge (with a barbell, chains, or dumbbells): 4 sets of 20-25 reps
Leg extension: 4 sets of 15-20 reps
Leg press: 4 sets of 25 reps
Hack squat: 4 sets of 8–12 reps
Single-leg hack squat: 4 sets of 8–12 reps
Romanian deadlift: 4 sets of 8–12 reps
Hamstring curl: 4 sets of 8–12 reps
Barbell squat: 4 sets of 8–12 reps
Hip abduction machine: 4 sets of 8–12 reps
Standing calf raise: 4 sets of 50-75 reps
Read Next: The Rock Shares Insane 100-Rep Workout To End Leg Day
Day 3: Back & Traps
Cardio: 30–60 minutes
Pull-up: 4 sets to failure
Single-arm dumbbell row: 4 sets of 8–12 reps (each side)
Hammer strength double-arm row: 4 sets of 8–12 reps
Lat pull-down: 4 sets of 8–12 reps
Cable rows: 4 sets of 12, 10, 8, 6 reps (pyramid set)
Shoulder shrugs with dumbbells: 4 sets of 8–12 reps
Back hyperextension: 4 sets of 8–12 reps
Day 4: Shoulders & Upper Body
Cardio: 30–60 minutes
Shoulder Press: 4 sets of 12, 10, 8, 6 reps (pyramid set)
Seated dumbbell shoulder press: 4 sets of 8–12 reps
Standing dumbbell lateral fly: 4 sets of 8–12 reps
Single-arm cable lateral raise: 4 sets of 8–12 reps (each side)
Reverse dumbbell fly: 4 sets of 8–12 reps
Bent-over dumbbell lateral raise: 4 sets of 8–12 reps
Day 5: Legs
Cardio: 30–60 minutes
Walking lunges (with a barbell, chains, or dumbbells): 4 sets of 20-25 reps
Leg extension: 4 sets of 15-20 reps
Leg press: 4 sets of 25 reps
Hack squat: 4 sets of 8-12 reps
Single-leg hack squat: 4 sets of 8-12 reps
Romanian deadlift: 4 sets of 8-12 reps
Hamstring curl: 4 sets of 8-12 reps
Barbell squat: 4 sets of 8-12 reps
Hip abduction machine: 4 sets of 8-12 reps
Standing calf raise: 4 sets of 50-75 reps
Day 6: Arms & Abs
Cardio: 30–60 minutes
Dumbbell curl: 4 sets of 12-15 reps
Hammer curl: 4 sets of 12-15 reps
Preacher curl: 4 sets of 12-15 reps
Tricep pushdown: 4 sets of 12-15 reps
Rope tricep overhead extension: 4 sets of 12-15 reps
Rope crunch: 4 sets of 20 reps
Russian twist: 4 sets of 20 reps
Hanging leg raise: 4 sets of 20 reps
Day 7: Rest Day
Check Out: The Old School Tool The Rock Uses To Chisel His Chest
The Rock Diet & Workout Program Notes
Dwayne Johnson is 6 foot 5 and 260 lbs of sheer muscle. If you are a beginner or even an intermediate lifter, following The Rock’s training program in its original form would not be a smart decision.
Pushing your body’s limits with Johnson’s training and diet program might sound like the perfect way of shocking your muscles into growing but biting off more than you can chew can put you out of the gym for weeks.
The Rock is built like a tank. If you have never followed an advanced training program before, you should work with a professional to help you ease into more serious training regimens.
Remember: The Rock’s physique is a combination of genetics, hard work, and access to the best food, training equipment, and a team of experts. So, use The Rock’s diet and workout program as a guideline instead of following it in its original form.
Next Read: Why The Rock Trains With Chains, And You Should Too
Wrapping It Up
Adopting The Rock diet and workout program is not a matter of access as much as it is a matter of conviction. If you want to transform your physique for the better, get ready to sweat it out in the gym (and the kitchen) for the next six months.
Who do you think has the best physique in Hollywood? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Caitlin Rice Profile & Stats
The biography, life, and accomplishments of Caitlin Rice
Photo via @caitlinricefit Instagram
Caitlin Rice is a model, bodybuilder, and personal trainer, among other various professions, with a shredded physique and tons of followers on social media. Her fitness journey has been one to aspire to and using her platform, she seeks to inspire others for change.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Caitlin Rice
Weight
Height
Date Of Birth
110-120 lbs.
5’5”
11/06/1991
Profession
Era
Nationality
Model, Personal Trainer, Bodybuilder, Investor
2010
American
Photo via @caitlinricefit Instagram
Biography
Caitlin Rice was born in Texas, but always seemed to be on the move as a member of a military family. With a lot of inconsistencies around her, she used fitness as an outlet to keep something constant. She was eventually approached for a modeling career but fell out of interest given the strict lifestyle a successful model must follow.
She enrolled in college but found herself living a different kind of lifestyle, a more care-free one. However, she thought back to her childhood days and decided to bring fitness back into her life. With proper lifting, the right nutrition, and a positive mindset, she was able to overcome all odds and return to stellar form.
As time went on, she grew a larger following on social media, posting her workouts, progress pictures, and giving fans a glimpse into her life. Her desire for personal training entered when she wanted to give back and share what she learned with others. Now with a large following on social media, she does just that, bringing the positive mindset and knowledge she’s accumulated to share with others.
Training
Caitlin’s training is obviously very important to her and she works to structure her plan to reflect specific days with specific goals. Lifting light or heavy on one day will be matched with plyometrics and HIIT workouts on another. It works for her to keep things interesting and engaging. She will always keep ankle straps, ankle weights, and bands as added accessories with her in the gym.
Photo via @caitlinricefit Instagram
Nutrition
For nutrition, Caitlin follows a strict diet consisting of multiple meals a day and only consisting of lean protein, complex carbs, and plenty of fruits and vegetables. Eating a consistent diet, and maximizing her time, has given her the opportunity to sculpt and tone a shredded physique. For those sweet treat cravings, she will indulge every now and then.
Supplementation
While Caitlin uses her own supplements of choice, it is important to know which supplements out there can really benefit you as you look to shred down and see great gains. A fat burner is the perfect product to use for this will work to burn stored fat, suppress your appetite and cravings, and kickstart your metabolism to burn more calories. With a quality fat burner on your shelf, your gains will appear in no time.
Carriejune Anne Bowlby Profile & Stats
The biography, life, and accomplishments of Carriejune Anne Bowlby
Carriejune Anne Bowlby is an American fitness model, influencer, and social media celebrity born on 7 February 1996 in New Jersey. With over 1.7 million followers on Instagram, she is one of the most sought-after personalities in the industry.
Below is a complete breakdown of Carriejune Anne Bowlby’s profile, stats, biography, training, and diet regimens.
Full Name: Carriejune Anne Bowlby
Weight
Height
Date Of Birth
125-135 lbs
5’4″
07/2/1996
Division
Era
Nationality
Fitness Model,
Social Media Celebrity
2010
American
Biography
Carriejune Anne Bowlby caught the fitness bug in her schooling years. She started her fitness journey in the 5th grade with track and field, gymnastics, and cheerleading.
Talking about her childhood, Carriejune revealed that her life revolved around fitness while growing up. She stunned everyone in her high school with her energy and flexibility.
On top of that, she did not limit herself to athletics. She took her fitness journey to the next level by persuading her mom to buy her a set of weights.
As time progressed and her physique improved, the social media star became obsessed with building more muscle and competing in fitness shows. To realize her goal, Carriejune started training at home with the basic equipment her mom bought her.
“I got my first set of 8lb weights and proceeded to have my mom buy me all of those workout equipment you see on the infomercials like shake weights, ab coasters, etc.” – Carrijune Anne Bowlby
In her junior year of high school, Carriejune realized she had outgrown her bare-bone home gym. The fitness model then decided she needed to join a gym to build the strong and muscular physique she had always wanted.
Finding a footing in the gym
After toiling hard in the gym for several months, Bowlby started seeing improvements in her strength and overall physique. She began posting photos on her social media profiles to share her progress and keep herself accountable.
Since starting her fitness journey, Bowlby has become a well-known fitness icon and professional model. Her engaging, informative, and motivating posts have inspired and helped many people begin their body transformations.
Carriejune arguably has one of the best washboard abs for a female fitness athlete. Besides, her quads and calves could put many Men’s Physique competitors to shame.
Carriejune Anne Bowlby has a loyal following on Instagram. Bowlby’s genuine and transparent approach keeps her fans coming back to her page for more.
Bowlby is inspired by the Brazilian fitness star and IFBB pro, Larissa Reis, and aspires to build a physique like her.
“My favorite female athlete is Larissa Reis! She was my first fitness inspiration, I love how feminine she looks with all the muscle she has!” – Carriejune Anne Bowlby
Bowlby is much more than a pretty face with a perfectly chiseled body. She is an entrepreneur and owns a clothing brand called Minibeast Apparel. Quite an apt name, we must say.
Training
Carriejune Anne Bowlby trains six days a week. She does not have a fixed rest day. Bowlby likes to take a day off from training when she feels her body needs more time to recover.
The social media icon follows straightforward workouts. She uses a similar rep range, weights, and sets for all her workouts.
Carriejune starts her workouts by performing 4 sets of 20-15 reps on the first exercise of the day. She likes to limit her rest duration to less than 30-seconds for the first lift.
After she is done with the first exercise, Carriejune moves onto heavy compound lifts, where she does 3-4 sets of 8-10 reps with around 60-seconds of rest between sets.
From there, Bowlby moves to the last part of her exercises where she does isolation lifts. For the isolation lifts, the Instagram star likes to do supersets with a rep range of around 15. She does around 3-4 sets of each exercise. She limits the rest duration to less than 45-seconds for the last part of her workout.
Carriejune’s Sample Training Routine:
Quad-focused Leg Day: Day 1
Back: Day 2
Shoulders: Day 3
Chest: Day 4
Glutes/Hamstring-focused Leg Day: Day 5
Arms: Day 6
Rest: Day 7
Nutrition
Carriejune follows the carb cycling technique when she needs to lean down for a show or a photo shoot. Carb cycling entails having two low-carb days followed by one high-carb day.
3/4 cup of oats and egg whites in the morning is the only constant on her diet plan whether she is bulking up or trying to lose body fat.
Supplements
Carriejune Anne Bowlby uses the following supplements:
Pre-workout: Helps her power through her workouts.
Whey protein: She relies on a whey protein supplement to improve her recovery process.
Fish Oil: Studies have shown that omega 3, found in fish oil is one of the best nutrients to improve your heart and joint health.
Multivitamin: A multivitamin supplement ensures that Carriejune is meeting her daily micronutrient needs.
Alexia Clark Profile & Stats
The biography, life, and accomplishments of Alexia Clark
Image via Instagram @alexia_clark
Alexia Clark is an American fitness model and social media celebrity born on 22 May 1990 in Arizona. With over 2.1 million followers on Instagram, she is one of the most-recognized fitness celebrities on the internet. Alexia is known as the ‘Queen of Workouts.’
Below is a complete breakdown of Alexia Clark’s profile, stats, biography, training, and diet regimens.
Full Name: Carriejune Anne Bowlby
Weight
Height
Date Of Birth
110-120 lbs
5’7″
22/05/1990
Division
Era
Nationality
Fitness Model,
Social Media Celebrity
2010
American
Image via Instagram @alexia_clark
Biography
Born and raised in Arizona, USA, Alexia had an active childhood. Growing up, she loved to exercise and was engaged in many sports. According to Clark, high school sports were an outlet for all of the competitive energy pent up inside her.
Her love for fitness grew immensely when she enrolled in Arizona State University to study marketing. Since she did not enjoy her degree, she spent most of her time working out in the gym and researching ways to improve her physique.
Fitness is like a cure-all drug for Alexia Clark. She believes working out every day helps boost her energy and outlook on life. Clark notices a negative impact on her mood every time she misses a workout.
Alexia started working at a marketing company after graduation. Although Clark landed a great job, she realized she had no passion for it. It was then she decided to follow her passion and left her job to become a personal trainer.
New Beginnings – Fitness Modelling
The Instagram celeb’s family and friends have always been supportive of her choices and decisions. Alexia reveals that she did not feel anxious or nervous while leaving her steady job to pursue a new career.
According to Clark, she grew up listening to self-improvement and motivational speakers on tape that her dad played for her and her two brothers in their car whenever they were driving.
From that point, it took her two years to sculpt her physique. Alexia Clark credits her family and friends as being the biggest influences on her. They encouraged her to succeed as a fitness model by pushing her to audition for numerous photoshoots.
Lo and behold, the ‘Queen of Workouts‘ got selected in the second audition she attended. Alexia Clark was featured on the cover page of a popular fitness magazine.
She then began appearing in commercials and ads for several popular brands and companies. Some of the most popular magazines she has appeared in include “Men’s Health Magazine” and “Good Morning America.”
Turning into a Social Media Star
In 2013, Clark started posting pictures and videos of her lifestyle and training on Instagram.
She was always trying new exercises and a combination of movements in her workout. Looking at her progress, people close to Alexia started asking her for fitness advice. Many did not live near her and could not train with her, so Clark started posting her workouts on social media.
According to Alexia, it started with just friends and family following her workouts, but over a short period it turned into thousands, and the thousands turned into two million people.
Alexia Clark’s Instagram profile is a goldmine for workouts, exercise, and nutrition tips.
Image via Instagram @alexia_clark
Training
Alexia Clark is a hardcore fitness athlete. She trains seven days a week. Yes, you read that right. She takes no days off.
Clarks mixes HIIT workouts with traditional CrossFit training, creating her own unique style of workouts.
Although Alexia trains every day and performs a lot of functional movements, she is not a fan of lifting heavy. Instead, she focuses on following a full range of motion and perfecting her form.
Alexia Clark Training Routine
The following is Alexia’s full-body circuit training workout for burning fat:
1. Circuit 1 – 3 rounds
Push-up: 10 reps
Jump Over: 10 reps
Bent-Over Row: 10 reps
Overhead Press: 10 reps
Squat: 10 reps
2. Circuit 2 – 3 rounds
Ball Toss: 10 reps
Dips: 10 reps
Kettlebell Swing into Press: 10 reps
Step-up: 10 reps
Plank Press: 10 reps
3. Circuit 3 – 3 rounds
Pull-up: 10 reps
TRX Row: 15 reps
Battle Ropes: 40 reps
Sit-up: 15 reps
Wall Walk: 20 reps
4. Circuit 4 – 3 rounds
Close-grip Pull-down: 10 reps
Single-Arm Lat Pull-down: 10 reps
Oblique Crunch: 10 reps
Cable Reverse Grip Row: 10 reps
Rear Delt Fly: 10 reps
Note: While doing the circuits, limit your rest duration to 45-60 seconds between rounds.
Not to mention, Alexia Clark does not do the same workout twice. She ensures she never hits a plateau by constantly including different training techniques, exercises, and styles into her workouts.
“Every day presents new challenges, and no two days go exactly the same. The same should apply to your fitness regimen, to keep it mindful.” – Alexia Clark
Training Advice from Alexia Clark
Here are a few training tips from the ‘Queen of Workouts’:
Consistency is key: According to Alexia, one of the biggest challenges she faced in the beginning was staying consistent with her training. She insists on making your fitness routine a habit.
Change is the only constant: Not only does changing her workouts consistently keep Alexia interested, but she also believes that it helps her yield the best results.
Make fitness a part of your lifestyle: An individual needs external motivation to train when they look at working out as a chore. Making your fitness routine a daily ritual will help you become the best version of yourself.
Be a part of a community: Being a part of a community can keep you accountable and give you a platform to share your journey. Alexia believes that training with friends and family helps create a healthy environment where everyone motivates each other. Clark has built a community of herself called the “Queen Team“.
Image via Instagram @alexia_clark
Nutrition
Alexia Clark follows a nutrient-rich whole food diet. She keeps her diet clean all year round and does not believe in eating cheat meals. The Instagram star likes to receive her nutrients from a variety of quality sources and does not limit herself to certain foods.
Alexia meets the majority of her daily calorie needs through protein and fiber-rich foods. Some of her go-to foods include chicken breast, egg whites, fish, feta cheese, and dark green veggies.
Alexia Clark’s Daily Meal Plan
When looking to shed body fat, Alexia’s diet includes:
Meal 1
Warm Lime Water: 1 glass
Egg Whites: 2
Oatmeal: 1 serving
Meal 2
Fruits: 1 serving
Meal 3
Vegetable Soup: 1 serving
Egg Sandwich: 1
Brown Rice: 1 serving
Fish: 1 serving
Meal 4
Fresh Fruit Juice: 1 glass
Vegetable Salad: 1 serving
Meal 5
Greek Salad: 1 serving
Feta Cheese: 1 serving
Soup: 1 serving
Image via Instagram @alexia_clark
Supplements
Alexia Clark uses the following supplements to improve her recovery and maintain her shredded physique throughout the year:
Fat Burner: A fat burner makes sure she is not storing excess body fat. An effective fat-burning supplement converts stored body fat into energy.
BCAA: Helps build muscle, decrease muscle fatigue and alleviate muscle soreness.
L-Glutamine: Helps muscle recovery, gut and immune function.
Larry Wheels Transformation Program To Become The Strongest Version of Yourself
Larry Williams aka Larry Wheels is an American strongman, bodybuilder, and powerlifter. He is best known for his incredible strength and muscle mass.
Larry Wheels has fast become one of the most popular faces in the bodybuilding and powerlifting world. The guy lifts a shit ton of weight like it ain’t nothing but a peanut. Wait, I think I’ve heard this somewhere before, but I digress.
Wheels has been getting a lot of eyeballs for his crazy lifts. In fact, Ronnie Coleman, an 8X Mr. Olympia and one of the strongest bodybuilders of all time, went on record to praise the powerlifter’s strength.
Larry Wheels Stats
Name: Larry Williams
Height: 6’1″
Weight: 245–255 pounds
Birthday: 3 December 1994
Profession: Powerlifting
Larry Wheels Powerlifting Record
Raw 2,275lbs total (810 lbs squat, 610 lbs bench press, 855 lbs deadlift) at 275 lbs of body weight
The numbers mentioned above are from a 2017 powerlifting meet. Larry has since bested his PRs. His current best numbers are:
Squat: 950 pounds
Bench Press: 675 pounds
Deadlift: 937 pounds
Wheels’ Instagram feed is nothing short of a work of art. Like a fine painter, he tries to outdo his masterpiece every time he has a go on the canvas.
Larry has a tendency to push himself too hard. Although we have seen Larry Wheels lift insane weights without a care in the world, it has not gone so well for his training partners.
In the recent past, Ryan Crowley and Mike Edwards have met with accidents on the bench press while training with Larry Wheels. On top of that, Wheels himself has suffered an injury while benching.
Statistically speaking, a majority of Larry Wheels’ injuries occur on the bench press.
We have advice for people training with Wheels; do not hit the bench!
The Larry Wheels Story
Wheels grew up in extreme poverty in Bronx, New York. He started training for personal safety. He wanted to look bigger and stronger so nobody could bully him.
Since Larry could not afford a gym membership initially, he began doing push-ups, pull-ups, and sit-ups every day at home. With the help of his mother, he later built himself a basic weight set consisting of two 40 lbs concrete blocks and a broomstick.
Fast forward several years and training at a gym, Larry Wheels is now a professional powerlifter. He also made two powerlifting world records in 2017, making a name for himself in the sport in the process.
“Because cinder blocks were so heavy, I’d have to swing the weight up. It wasn’t pretty, but I did manage to do three sets of curls and military presses.” – Larry Wheels
Related: Larry Wheels Shares Throwback Video Before He Had Any Muscle
Larry Wheels Diet
Growing up, Wheels did not have the resources to find himself a professional coach who could help him with his training and nutrition program. But that did not push Larry to give up his passion for lifting weights.
He learned everything about the sport through trial and error. Going by his physique and strength, it would be safe to say that Wheels has his shit figured out.
Larry Wheels Diet Plan
Wheels eats 8-9 meals every day. When trying to bulk up, he consumes around 5,500 calories a day. Beef, rice, and avocados are the staples in Larry’s high-calorie diet.
However, when cutting down for a show, Larry Wheels limits his calories intake to 4,400 calories a day. The staples for his shredding diet include salmon, chicken, sweet potatoes, and rice.
Must Read: Larry Wheels Accepts And Completes Hafthor Bjornsson’s Bench Press Challenge
It should be noted that Larry’s cutting diet can be an average bodybuilder’s bulking diet. Larry William’s bulking diet looks something like this:
Meal 1
Eggs
Oatmeal
Fruit Juice
Meal 2
Whey Protein
Meal 3
Cookie Crisp Cereal
Milk
Meal 4
Whey Protein
Meal 5
Grilled Chicken Burger
French Fries
Meal 6
Lasagna
Yogurt
Meal 7
Whey Protein
Meal 8
Larry Wheels Workout Program
Since Wheels came from humble beginnings, he could not afford a gym membership in his early years. After landing a job, the powerlifter paid for his first gym membership and started seeing dramatic progress in his physique.
Although he was getting bigger and stronger, Larry lost interest in bodybuilding after six months of joining a gym and decided to train for strength instead.
Training Principles
Larry Wheels’ workout routine revolves around the following principles:
1. Train Like a Powerlifter
Wheels is more jacked than most powerlifters and stronger than most bodybuilders. He is one of the few successful powerbodybuilders. To achieve his incredible strength and muscle size, Larry alternates between powerlifting and bodybuilding programs.
We will be breaking down his training part into two sections:
Larry’s Powerlifting Program
Larry’s Bodybuilding Program
By the end of this article, you will have a concrete plan of how to build size and strength like Larry Wheels.
Related: Larry Wheels Strict Curls 231 Lbs, Closes in on World Record
2. Rest is Key
In his initial lifting days, Larry barely took any rest. He believed that the more he trained, the bigger and stronger he is going to get. Although it worked for him initially, Larry soon hit a plateau.
According to him, he was stuck at 190 lbs, and the needle on the weighing machine would not budge no matter how hard he trained or how much he ate.
He started seeing progress in his strength and size only after he reduced his workout frequency.
Larry Wheels Powerlifting Program
Wheels follows a three-day powerlifting training program. Traning heavy three days a week and taking the remaining four days off allows him enough time to recover from his intense training sessions.
Here is what his training routine looks like:
Monday: Squat
Wednesday: Bench Press
Friday: Deadlift
After lifting heavy on the big 3 in his powerlifting program, Larry performs a few assistance exercises for his upper and lower body.
As per Larry, he squats and bench presses once per week and deadlifts on alternate weeks. The low-frequency training program gives his body the optimal time it requires to recover from his workouts. It also puts less wear and tear on his body and helps him avoid injuries.
Check Out: Larry Wheels Hits Massive Deadlift PR and Bleeds from His Neck!
Monday: Squat
Reverse band back squat: 3 sets of 1 rep
Plank: 3 sets to failure
Glute ham raise: 3 sets to failure
Larry Wheels performs this workout a few weeks before his powerlifting meets. The Instagram icon goes super-heavy on squats.
Note: we would not encourage beginners or intermediate lifters to emulate what he does in the gym.
Larry likes the reverse bands as they let him get used to the feeling of an ultra-heavy weight on his back, and they take some of the pressure off his back and legs in the bottom position.
Watch: Larry Wheels Sets New Personal Best With Massive 950lb Squat
Wednesday: Bench Press
Bench press: 3 sets of 1 rep
Super yolk push press: 3 sets of 5 reps
V-handle Seated cable row: 3 sets of 10-15 reps
Standing cable external rotation: 3 sets of 10-15 reps
Larry begins his second workout with a 1RM (one rep max) on the bench press.
Remember: Wheels performs a thorough warm-up routine before starting his workouts. Do not make the blunder of attempting a 1RM without your joints properly warmed up.
Watch: Larry Wheels Sets PR With 44 Reps Of 308 Pounds On Bench Press
Friday: Deadlift
Deadlift: 1-10 reps
For his deadlift workouts, Larry does not perform any accessory exercises. He works up to a heavy set of 1-10 reps on the deadlift and then calls it a day.
As we said earlier, Larry Wheels only performs the deadlift every alternate week. On the weeks he does not deadlift, Larry does other upper body exercises.
Watch: Larry Wheels Sets Deadlift PR With 7 Reps of 347kg
Larry Wheels Bodybuilding Program
When Larry trains like a bodybuilder his goal is to build muscle size while maintaining his overall strength levels. His bodybuilding training split includes:
Day 1: Chest
Day 2: Back
Day 3: Shoulders
Day 4: Legs
Day 5: Arms
Day 6: Off
Day 7: Off
Wheels is a freak of nature. He currently weighs around 300 lbs and usually sports a six-pack throughout the year. You could not say the same thing for most pro athletes.
Larry trains each muscle group on a separate day so he can perform more volume per muscle.
Day 1: Chest Workout
Incline dumbbell bench press: 3 sets of 5-10 reps
Standing cable fly: 3 sets of 10-15 reps
Incline bench press: 3 sets of 10-15 reps
Rope cable pushdown: 3 sets of 10-15 reps
Wheels stays true to his powerlifting background even in his bodybuilding-style workouts. He does incline bench press with 200+ pound dumbbells.
Day 2: Back Workout
Barbell row: 3 sets of 5 reps
Wide-grip Lat pull-down: 3 sets of 10-15 reps
Pull-up: 3 sets to failure
Hammer strength low row: 3 sets of 10-15 reps
Why just five reps on the barbell row, you ask?
Larry being Larry, performs barbell rows with almost 600 lbs. Now, do not load up your barbell with the same weight. Be mindful, and use a weight that can help you reach failure around five reps, safely.
Wheels does pull-ups in the middle of his workout. For this exercise, perform as many reps as you can with just your bodyweight. However, if you can still do more than 20-reps, feel free to add resistance by using a dip belt.
Check Out: Larry Wheels Shares Exercise To Build A Massive Back
Day 3: Shoulders Workout
Seated barbell overhead press: 3 sets of 1 rep
Machine Viking press: 3 sets of 10-15 reps
Seated dumbbell overhead press: 3 sets of 10-15 reps
Standing dumbbell lateral raise: 3 sets of 10-15 reps
To kick off his shoulder workout, Larry performs seated military press with almost 500 pounds. He limits the first exercise to a 1RM and does not perform 5-10 reps as he does in his other workouts.
For the next three exercises, Wheels pumps up the volume and performs a higher number of reps for a better pump and muscle fiber recruitment and activation.
If you never heard of the Viking press before, you are not alone. Larry Wheels picked up this exercise while training with the professional strongman competitor, Hafthor Bjornsson aka Thor.
Next Read: Larry Wheels Sets New PR With 140lb Shoulder Press For 17 Reps
Day 4: Legs Workout
Machine leg extension: 3 sets of 8-12 reps
Squat: 3 sets of 15 reps
Leg press: 3 sets of 10-15 reps
Seated leg curl: 3 sets of 10-15 reps
Walking lunges: 3 sets of 10-15 reps (each leg)
If you did not already know, Larry Wheels has incredible squatting strength. He likes to pre-exhaust his wheels with the leg extensions at the beginning of his workouts so he does not have to go super heavy on the squat (see what we did there?).
Follow the same workout with the same intensity, and you will surely be limping around for a few days.
Day 5: Arms Workout
V-handle Cable pushdown: 3 sets of 10-15 reps
Seated dumbbell French press: 3 sets of 10-15 reps
Incline skull crusher: 3 sets of 10-15 reps
Incline EZ-bar spider curl: 3 sets of 10-15 reps
Unilateral machine preacher curl: 3 sets of 10-15 reps
Although Larry Wheels has mountains for arms, he rarely goes heavy on arm day. He believes that since his arms are a secondary muscle group in his chest, shoulder, and back workouts, he does not need to push himself too hard on his arm day. While working his guns, Larry likes to train for muscle pumps.
Day 6: Rest Day
Day 7: Rest Day
Training Advice
Training like Larry Wheels is no joke. The Instagram sensation has endured many injuries on his way to stardom. You can check out some of his injury videos here, here, here, here, here, and here. Also, he faced a medical emergency while filming for Strength Wars: The Movie.
These are an awful lot of injuries for a single athlete. That tells you something about Larry Wheel’s training style. We recommend not going too hard on yourself, especially if you are a beginner.
If you are a newbie, you would be better off starting with a beginner’s training routine and then progressing to Larry Wheels’ training and diet program under the guidance of a professional.
Next Read: ‘Strength Wars: The Movie’ Clip – Larry Wheels Vs NDO Champ
Supplements
You certainly cannot lift the way Larry Wheels does without using supplements. Not only do sports supplements support your workouts, but they also help you recover post-training. Wheels’ supplement stack includes:
Creatine: Improves strength, increases lean muscle mass, and helps your muscles recover more quickly during exercise.
BCAA: Helps in building and repairing muscles throughout the day.
Multivitamin: Fills nutritional gaps and makes sure people get their daily allowance of under-consumed nutrients.
Whey Protein: Helps improve muscle protein synthesis and promote muscle growth.
Pre-workout: Psyches you up for your workouts, helps you recover and delays the onset of fatigue.
Who is your favorite powerbodybuilder? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Kathy Drayton Profile & Stats
The biography, life, and accomplishments of Kathy Drayton
Kathy Drayton is former fitness model who transitioned into a celebrity trainer. With her knowledge of fitness and desire to inspire others, she continues her mission while maintaining a high social media presence.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Kathy Drayton
Weight
Height
Date Of Birth
115-125 lbs.
5’6”
09/07/1988
Profession
Era
Nationality
Fitness Model, Celebrity Trainer
2010
American
Biography
Kathy Drayton is a model and celebrity trainer from Alaska. Moving to Florida at some point in her younger adult life, she tried her hand at modeling, but was rejected. Instead of backing down, she took to the gym and found a true passion for fitness, only building herself back up into an absolute force.
She would eventually fall for Luther Freeman, and as a relationship unfolded, so too did the 30 Day Transformation program. Together, they work to inspire and help others lose weight and see their desired goals through handling online courses, food prep, and other aspects of health and fitness.
Now, with this program in full force and a massive following on social media, Kathy seeks to continue to inspire others so they too can see great gains and their desired goals become reality.
Training
Kathy Drayton is involved with the program 30 Day Transformation and while those workouts do remain private, until you pay to participate, Kathy isn’t shy about posting clips of workouts and different training routines. While she is constantly changing up her workouts, a few staples include squats, deadlifts, leg presses, leg curls, and select calf exercises. As a part of her process to tone and sculpt, she loves working her abs, legs, and glutes for only the best results.
Nutrition
Like all of those shredded trainers and models we love, Kathy takes her nutrition incredibly serious. Eating only whole foods and watching her nutrient intake closely, she ensures that her diet is clean and able to help her produce only the best gains. Foods like lean meats, fish, rice, sweet potato, and almonds are some staples to make sure she hits her balance of macronutrients.
Supplementation
Supplements are important for us given that they can kickstart our gains. While Kathy uses her own supplements of choice, looking to certain ones for us can help immensely. A fat burner is that supplement you need to shred and sculpt for it will boost your metabolism to burn more calories, move stored fat so you can burn it away as fuel, and suppress your appetite so you don’t feel the need to snack. Ultimately, a fat burner is a great product to aid in all things weight loss.