Tag: Athlete Profile
Calum Von Moger Profile & Stats
The biography, life, and accomplishments of Calum Von Moger
Calum Von Moger is a bodybuilder and actor from Australia. He is known for his portrayal of Arnold Schwarzenegger in Bigger and a massive physique despite a few injury setbacks.
Below is a complete breakdown of Calum Von Moger’s profile, stats, biography, training and diet regimens.
Full Name: Calum Von Moger
Weight
Height
Date Of Birth
245-255 lbs.
6’2’’
06/09/1990
Profession
Era
Nationality
Bodybuilder, Actor
2010
Australian
Biography
Calum Von Moger was born June 9, 1990. He was raised in a small town called Geelong that is located in Victoria, Australia. He was raised on a small farm with his 5 siblings. The environment helped him become disciplined and learn about the importance of nutrition.
Calum played soccer for eight years and was very athletic. He grew up in an organized household. The entire family followed a daily routine. This adds to the discipline that groomed him at a young age.
He was only 14 years old when he brother asked if he wanted to join him in the gym. The gym was not the fanciest. There were plenty of equipment available at this gym, but everything was old and rusty. Though things were dated, it was all Calum needed to become hooked to working out.
The gym owner was trusting of Calum and his brother, so he often left a key in the letterbox for them so they could train after school. Sometimes a key wasn’t left for them, so they would take it upon themselves to still get inside to workout.
Calum saw his brother as his biggest competition at the time. His brother was always taller and stronger. This inspired Calum to lift and train harder because he saw himself as skinny growing up.
Calum was inspired by watching Arnold Schwarzenegger in the hit documentary ‘Pumping Iron’ and Steve Reeves in ‘Hercules’. This is what led him to use old techniques to form his classic shape.
After years of training and working on his physique, Calum decided to compete in local shows. In 2010, he won his first bodybuilding competition. In 2011, Calum was selected to compete in the WFF Junior Mr. Universe competition. He also competed and won the NABBA Junior International championship then continued on and took first place in the Jr. Mr. Universe.
With the introduction of the Classic Physique division in the NPC and IFBB leagues in 2017, Calum Von Moger decided to start training and prepare for earning his pro card. Calum’s journey into entering the NPC/IFBB league was chronicled in Generation Iron 2.
Unfortunately, his competition prep would be temporarily put on hold. In November of 2017 and later in April 2018, Calum suffered two serious injuries preventing him from training to full capacity. His first injury was a bicep tear only to be followed later by a knee injury incurred during climbing a cliff.
Calum Von Moger’s recovery and return to training at full capacity were chronicled in the documentary feature film Calum Von Moger: Unbroken. The film collects archival footage plus newly captured footage to showcase an inside look at his recovery and journey towards becoming a Classic Physique pro bodybuilder in the IFBB.
Since his recovery, Calum Von Moger has continued to train and perfect his physique in preparation of returning to compete. He had scheduled himself to compete in the Jay Cutler classic in 2020, but the Coronavirus pandemic effectively closed down the pro bodybuilding season. He continues to train and wait for his chance to return to the stage.
Calum Von Moger has also broken into the world of acting. He appeared in the 2018 feature film Bigger. The movie depicted the Golden Era of bodybuilding and followed Joe Weider’s rise in building the Mr. Olympia contest. In the film, he portrayed a young Arnold Schwarzenegger.
Calum also has utilized his physique to get some modeling work. He was chosen by Gucci to model their 2019 Fall Collection.
Calum Von Moger is managed by Edwin Mejia Jr. and Generation Iron Management.
Training
Calum lifts as much as possible to build quality muscle and retain his physique. He primarily focuses on a 4-day split. He trains for the strictest form, while focusing on each muscle fiber and strand being used, and making sure that every aspect of his body is under the right amount of tension.
Calum also provides his very own personal online training service. You can learn how to train like Calum in detail at his official website.
Calum provides further details on his bodybuilding training, nutrition, diet guide and workout guides.
Cardio
Swimming
Mountain Biking
Heavy Lifting
Low reps, heavy weights and a pyramid training structure is Calum preference when it comes to lifting. The workouts are pretty basic, but also heavy and intense. He says it is important to utilize your rest day in between heavy lifting days. It’s important to get at least three days of rest throughout the week when training like this.
Chest & Triceps Workout
Pec Deck
Incline DB Chest Press
Incline DB Chest Flys
Triceps Pushdowns
Cable Chest Flys
Push Press
Triceps Machine
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Nutrition
Calum has a fast metabolism so he is able to eat more than the average bodybuilder. One of his favorite things to eat is watermelon and cottage cheese. He also enjoys meat, potatoes, and vegetables. He also includes in his diet glucose powder to feed his muscles, magnesium, zinc, multivitamins, fish oil, and taurine.
Supplementation
While Calum uses his own supplements of choice, there are some staple products in a bodybuilder’s routine that can greatly help you see results. A protein powder is great for seeing effective gains and working to pump you with protein to aid in muscle growth, recovery, and weight loss or healthy bulking.
For those pre-workout needs, looking to pre-workout supplements will provide you with energy and muscle pumps so you can take full advantage of every workout. A shredded aesthetic is the end goal and looking to fat burners can kickstart your metabolism, suppress your appetite, and allow for more calorie burn to give you the best benefits possible.
Competition History
2016 NPC Irongames Championships: 1st
2015 WFF Pro Mr. Universe: 1st
2014 WFF Mr. Universe: 1st
2013 WFF Universe Superbody: 5th
2013 NABBA Class 1 Southern Hemisphere Championships: 3rd
2013 NABBA Class 1 International Championships: 1st
2011 WFF Junior Mr. Universe: 1st
2011 NABBA Junior Southern Hemisphere Championships: 3rd
2011 NABBA Junior International Championships
Derek Lunsford Profile & Stats
The biography, life, and accomplishments of Derek Lunsford
Photo via @dereklunsford_ Instagram
Derek Lunsford is a professional bodybuilder and defending 2021 Mr. Olympia 212 champion. He offers coaching advice on top of his insane work ethic to get the massive physique he has.
Below is a complete breakdown of Derek Lunsford’s profile, stats, biography, training and diet regimens.
Full Name: Derek Lunsford
Weight
Height
Date Of Birth
205-215 lbs.
5’6’’
1993
Profession
Era
Nationality
Bodybuilder, Fitness Coach
2010
American
Photo via @dereklunsford_ Instagram
Biography
Derek Lunsford was born in Indiana and was always very active. A competitive athlete throughout his time in school, it’s no wonder where he gets his competitive edge from in his professional career. Once he hit college, it was all about the weights and he took to the weight room as often as possible.
As time went on, he continued to make more and more progress and that shredded aesthetic began to take shape. He started admiring some of those giants we all know and love and his bodybuilding dreams began.
He first competed in 2015, but it wasn’t until 2017 that he earned his pro card. And right out of the gate he got a big win at the Tampa Pro which allowed him the opportunity to compete at Mr. Olympia in the Men’s 212 division. Fast forward to 2021 and he is now the defending champion. He also offers coaching advice for those seeking to make those changes that may seem out of reach. But with Derek in charge, this bodybuilding force shows no signs of slowing down.
Photo via @dereklunsford_ Instagram
Training
Derek’s training is obviously very strict and he works with both cable machines and free weights while also incorporating plenty of compound and isolation movements. He also uses drop sets and supersets as much as possible which allow him the opportunity to really work those muscles once they are fatigued.
Here is a great arm workout that Derek uses to enhance his biceps, triceps, forearms, and all other muscles that work to build that impressive physique.
Arm Workout
Triceps Pulldowns
Close-Grip Bench Press
Lateral Cable Pulls
Triceps Pushdown Machine
Machine Cable Curls
EZ Bar Curls
Alternating Dumbbell Curls
Cable Preacher Curls
Reverse EZ Bar Raises
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Nutrition
Like many bodybuilders, Derek aims to eat every 2-3 hours and looks to hit all of those macronutrients spot on. This not only allows for proper rest, but also helps him recover fully. Foods that Derek includes in his diet are chicken, fish, eggs, and other lean meats, mixed vegetables, rice, and assorted nuts and avocados as sources of healthy fats.
Supplementation
While Derek uses his own supplements of choice, there are some staple products in a bodybuilder’s routine that can greatly help you see results. A protein powder is great for seeing effective gains and working to pump you with protein to aid in muscle growth, recovery, and weight loss or healthy bulking.
For those pre-workout needs, looking to pre-workout supplements will provide you with energy and muscle pumps so you can take full advantage of every workout. A shredded aesthetic is the end goal and looking to fat burners can kickstart your metabolism, suppress your appetite, and allow for more calorie burn to give you the best benefits possible.
Photo via @dereklunsford_ Instagram
Competition History
2021 Mr. Olympia Men’s 212: 1st place
2020 Mr. Olympia Men’s 212: 4th
2019 Mr. Olympia Men’s 212: 2nd
2018 Mr. Olympia Men’s 212: 2nd
2017 Mr. Olympia Men’s 212: 5th
2017 Tampa Pro Men’s 212: 1st
2017 NPC USA Championships- Men’s Light Heavyweight- 1st
2016 NPC USA Championships- Men’s Middleweight- 2nd
2016 NPC Junior Nationals- Men’s Middleweight- 1st
2015 NPC Junior Nationals- Men’s Welterweight: 1st
2015 NPC Indianapolis Championship- Men’s Open Welterweight: 1st
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Brandon Curry Profile & Stats
The biography, life, and accomplishments of Brandon Curry
Photo via @brandon_curry Instagram
Brandon Curry is a professional bodybuilder with an absolutely massive and shredded physique. With tons of competitions under his belt, he was the 2019 Mr. Olympia champion cementing his place in bodybuilding history.
Below is a complete breakdown of Brandon Curry’s profile, stats, biography, training and diet regimens.
Full Name: Brandon Curry
Weight
Height
Date Of Birth
255-260 lbs.
5’8’’
10/19/1982
Profession
Era
Nationality
Bodybuilder
2000, 2010
American
Photo via @brandon_curry Instagram
Biography
Born in Tennessee, Brandon Curry was always active and was encouraged to be as active as possible. He started lifting at a young age and would soon become enthralled with fitness and everything that came with it. By the time he got to college, he knew he wanted to be involved with this as a career and continued his education with a focus on health and fitness.
He started as a personal trainer and then transitioned into bodybuilding, first competing in 2003 and then turning pro in 2008. From there, Curry has had an amazing career, competing in show after show and placing first at top contests like the Arnold Classic Brazil, New Zealand Pro, Arnold Classic Australia, Arnold Classic, and the 2019 Mr. Olympia contest. In 2020 and 2021, he finished with an impressive second at Mr. Olympia as well.
Aside from his bodybuilding career, Curry is also a family man who is married with four children and he also runs a supplements company called Scitec Nutrition.
Photo via @brandon_curry Instagram
Training
When it comes to training, Brandon hits the gym about five times per week and is always looking for the best way to put on muscle. It is important for him to change up his routine once in a while and this will involve weightlifting, HIIT, and full body circuits. While he does enjoy working legs and back, judging by his physique, every muscle gets plenty of work done.
Chest & Bicep Workout
While the sets and reps are not mentioned for this chest and biceps workout, these exercises are great to try and can certainly give you a serious pump.
Chest Exercises
Incline Smith Machine Press
High Incline Standard Grip Machine Press
High Incline Neutral Grip Machine Press
Flat Unilateral Plate Loaded Bench Press Machine
Standing Machine Decline Press
Chest Machine Press
Seated Cable Flyes Superset (Upper & Lower)
Bicep Exercises
Standing Cable Curls
Unilateral Motion Seat Cable Curls
Plate Loaded Iso-Lateral Curls
Plate Loaded One-Arm Machine Preacher Curls
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Nutrition
Brandon is always fueling his body and typically eats upwards of 6-8 meals per day. These consist of whole foods and the right balance of macronutrients in order to see real gains and to stay healthy overall. Foods in his diet are things like lean meats, rice, oats, sweet potatoes, fruits, vegetables, and plenty of nuts. He does, of course, have cheat meals now and then.
Supplementation
While Brandon uses his own supplements of choice, there are some staple products in a bodybuilder’s routine to take note of that can serve you well. A protein powder is great for seeing gains and working to pump you with protein to aid in muscle growth, recovery, and even weight loss.
For those pre-workout needs, looking to pre-workout supplements will provide energy and muscle pumps so you can take full advantage of every workout. Of course, a shredded aesthetic is the end goal and looking to fat burners can kickstart your metabolism, suppress your appetite, and allow for more calorie burn to give you the best benefits possible.
Competition History
2022 Arnold Classic, 1st
2021 Mr. Olympia, 2nd
2020 Mr. Olympia, 2nd
2019 Mr. Olympia, 1st
2019 Arnold Classic, 1st
2018 Mr. Olympia, 5th
2017 Ferrigno Legacy, 1st
2017 Mr. Olympia, 8th
2017 Arnold Classic Australia, 1st
2017 New Zealand Pro, 1st
2015 Arnold Classic, 16th
2013 Arnold Classic Brazil, 1st
2012 Arnold Classic, 7th
2011 Mr. Olympia, 8th
2010 Pro Bodybuilding Weekly Championship, 6th
2010 Europa Super Show, 8th
2008 NPC USA Championships, 1st
2007 NPC USA Championships, 2nd
2006 NPC Junior National Championships, 2nd
2003 Supernatural Bodybuilding, 1st
Hunter Labrada Profile & Stats
Photo via @hunterlabrada Instagram
The biography, life, and accomplishments of Hunter Labrada
Hunter Labrada is a bodybuilder and son of bodybuilding legend, Lee Labrada. Taking after his dad, Hunter has made an impressive career for himself already with a serious work ethic and real drive to be the best.
Below is a complete breakdown of Hunter Labrada’s profile, stats, biography, training, and diet regimens.
Full Name: Hunter Labrada
Weight
Height
Date Of Birth
235-245 lbs.
5’9’’
05/17/1992
Profession
Era
Nationality
Bodybuilder
2010
American
Photo via @hunterlabrada Instagram
Biography
Hunter Labrada was born in Texas and was quite the football player. Despite his dad being bodybuilding legend, Lee Labrada, Hunter loved football and sought to make that his dream and career. But his football dreams would be halted after suffering a serious injury, and actually ending his football career.
However, he took to lifting to help his recovery and rebuild that lost strength. What he would soon find out was that he loved bodybuilding and it would grow to be a big part of him while also bringing him notoriety not only in the bodybuilding community, but on social media as well.
After training and increasing his confidence, he started competing and began winning shows. As his bodybuilding career took off, so too did his social media presence and entrepreneurial spirit. With his dad as a teacher and mentor, Hunter felt ready to take his pro shot and in 2018, he did just that.
Now competing at the highest level of sport, he is making his name known with top finishes at some of bodybuilding’s largest events. With his future looking bright, Hunter aims to follow in his dad’s footsteps and become a bodybuilding icon himself someday.
Photo via @hunterlabrada Instagram
Training
Let’s take a look at Hunter’s prep day for competition. The first workout is a chest and shoulders and the second is back-focused. While his exact sets and reps for this workout are not divulged, something in the traditional ballpark of 2-3 sets and 8-12 reps would make these workouts stand out.
Workout #1: Chest and Shoulders
Warm-Up: Peck Deck
Incline Dumbbell Press
Prime Incline Press
Prime Shoulder Press
Peck Deck
Punch Laterals
Prime Side Laterals
Workout #2: Back
Warm-Up: Cable Lat Pulldowns
Nautilus Lat Pulldown
Deadlifts
Prime Seated Row
Another workout below is Hunter’s leg day routine:
Squats: 4 sets, 5 reps
Leg Press: 3 sets, 8 reps
Hamstring Curl: 3 sets, 10 reps
Barbell Lunges: 3 sets, 12 reps
Seated Calf Raise: 3 sets, 15 reps
Standing Calf Raise: 3 sets, 15 reps
Nutrition
When it comes to nutrition, Hunter typically eats only whole foods including great protein sources, like chicken and fish, and complex carbs with healthy fats to round out his macronutrient intake. Foods you will see in Hunter’s diet are eggs, chicken, fish, beef, oats, brown rice, sweet potato, and plenty of supplements.
Photo via @hunterlabrada Instagram
Supplementation
While Hunter uses his own supplements of choice, there are some staple products on a bodybuilder’s shelf. A protein powder is perfect for seeing gains and working to pump you with vital protein to aid in things like muscle growth, recovery, and even weight loss, since this works to keep you more full.
For those pre-workout needs, looking to something like a pre-workout will provide for serious energy and muscle pumps so you can take full advantage of every workout. Of course, a shredded aesthetic is the end goal and looking to fat burners will be game changers in that they will kickstart your metabolism, suppress your appetite, and allow for the more calorie burn to give you the best benefits possible.
Competition History
2021 Mr. Olympia: 4th place
2021 Chicago Pro: 1st place
2020 Mr. Olympia: 8th place
2020 Tampa Pro: 1st place
2018 NPC National Championships: 1st place
2018 NPC Junior USA Championships: 1st place
2017 NPC Europa Dallas: 1st place
2016 NPC San Antonio: 1st place
2016 NPC Branch Warren Classic: 1st place
Kai Greene Profile & Stats
Photo via @kaigreene Instagram
The biography, life, and accomplishments of Kai Greene
Kai Greene is an accomplished bodybuilder and is considered one of the top in the present professional circuit. He is admired for his incredible physique and well liked for his outgoing and fun personality. Outside of his bodybuilding success, he starred in Generation Iron and launched his company as well.
Below is a complete breakdown of Kai Greene’s profile, stats, biography, training, and diet regimens.
Full Name: Kai Greene
Weight
Height
Date Of Birth
265-275 lbs.
5’8’’
07/12/1975
Division
Era
Nationality
Men’s Open
2010
American
Photo via @kaigreene Instagram
Biography
Early Life
Kai Greene was born in New York City and had a tough upbringing. Inconsistency in family life and constant problems at school were only leading Kai down an unfortunate road. However, in his early teen years, he found weightlifting and realized this was a great way to deal with his stress and other problems bringing him down. As he grew bigger and more defined, someone introduced him to bodybuilding, and he found a new passion and outlet to change his life.
He began competing at many teen shows and continued to build his physique. The more success he felt, the more he sought to be a real force in the bodybuilding world. Done with competing at the lower tier competitions, he set his sights on the NPC, knowing that bigger, more defined athletes would be his competitors.
Pro Bodybuilding Career
Before his 19th birthday, Kai Greene turned pro with a natural organization and held the distinction of being the youngest natural professional bodybuilder in the world. Kai’s pro status allowed him to take his competitive aspiration to a larger stage.
Kai Greene became an enthusiastic bodybuilder, competing in the National Physique Committee (NPC) and aiming to move into the IFBB. He perceives his success in the NPC as mixed. Although he won the 1999 NPC Team Universe, he was disappointed and took a five-year break from competitions, before re-emerging in the 2004 NPC Team Universe contest, which he won again. This victory qualified him for a career as an IFBB professional bodybuilder.
In 2011, Greene began working with preparation coach George Farah and placed 1st in the 2011 New York Pro Championship. His 3rd place win at Mr. Olympia in 2011 qualified him for the 2012 contest, so he did not compete at the 2012 New York Pro in order to focus on Mr. Olympia. As documented in his breakout role in Generation Iron, he placed 2nd in the 2012 Mr. Olympia, the 2013 Mr. Olympia, and the 2014 Mr. Olympia.
Taking A Break From The Olympia
Kai Greene did not compete in the 2015 Mr. Olympia in order to focus on his career outside of bodybuilding. He issued the statement, “There is a lot more going on behind the scenes that I cannot discuss.” Olympia officials denied any claims that he was banned from competing but did confirm that he did not register and had been reminded several times since May. Greene did request an extension on the registration period in May; it was extended until July, but he did not meet this deadline either. He shortly confirmed he signed a management deal with Generation Iron who helped him secure roles on “Stranger Things” Season 2 and many auditions for major TV and film roles.
Kai Greene’s Short Lived Return
On March 5, 2016, Kai Greene won the 2016 Arnold Classic, which he had also won in 2009 and 2010.
On June 23rd, 2017, Greene was given a special offer personally by NPC chairman and CEO of Mr. Olympia to join that current year’s Mr. Olympia competition without going through qualification, as required for all of the other competitors in the 2017 Mr. Olympia.
Over the years, Kai Greene has gained vast notoriety beyond what he could have imagined in his youth. Within the bodybuilding arena, Kai has been held as one of the most inspirational athletes of his time. With a seemingly unique, yet well-developed vocabulary, Kai has made a seemingly unconscious effort to create a revolutionary approach to bodybuilding. He has changed bodybuilding’s fans, competitors, and the overall perception of a once thought of as “pick things up and put them down” bodybuilder.
Other Ventures
While Kai will be always known as a dedicated bodybuilder, he is also into other ventures and hobbies. He is a visual artist, painting on canvas and experimenting with fun costumes, giving him a way to express himself. He has been an actor in a number of documentaries and some shows and is also an entrepreneur, launching a supplements company to bring great products to those who want them.
Photo via @kaigreene Instagram
Training
Before every workout, Kai Greene stretches and does ab workouts for 15-20 minutes. He says that the core is an integral part of every exercise, so it is important to awaken the abs before you start workouts. Plus, by working your abs before you start, there’s no excuse to not do them after a hard workout.
Ab Workout Routine
Typically, Kai performs 3-4 sets for 20-30 reps.
Crunch
Side Crunch
Leg Raise
Kai does not believe in training with heavy weights for fewer reps. He says that higher volume with lighter weights makes him feel like there is maximum growth by improving the mind-muscle connection. Here is his 5-day training plan so you too can get a great workout like Kai Greene himself.
Day 1: Chest and Calves Workout Routine
These workout will be performed for 3 sets but you will performing declining reps as the sets move on. You will perform 20 reps in the first set, 15 reps in the second, and 12 reps in the third.
Chest
Calves
Day 2: Shoulders and Forearms Workout Routine
Shoulders
Arnold Press: 3 sets, 12-15 reps
Behind the Neck Press: 3 sets, 12-15 reps
Lateral Raise: 3 sets, 12-15 reps
Front Raise: 3 sets, 12-15 reps
Shrugs: 3 sets, 12-15 reps
Forearms
Reverse Curls: 4 sets, 8-12 reps
Hammer Curls: 4 sets, 8-12 reps
Wrist curls: 4 sets, 8-12 reps
Day 3: Back Workout Routine
Barbell Pullover: 3 sets, 10-15 reps
Lats Pulldown: 3 sets, 10-15 reps
Bent-Over Barbell Rows: 3 sets, 10-15 reps
Seated Cable Rows: 3 sets, 10-15 reps
Day 4: Leg Routine
Day 5: Arms Workout Routine
Reverse Curls: 4 sets, 8-12 reps
Hammer Curls: 4 sets, 10-12 reps
Wrist curls: 4 sets, 10-12 reps
Preacher curls: 4 sets, 10-12 reps
Bicep Curls: 4 sets, 10-12 reps
Dumbbell Kickbacks: 3 sets, 15-20 reps
Overhead Dumbbell Triceps Extension: 3 sets, 15-20 reps
Triceps Pulldown: 3 sets, 15-20 reps
Photo via @kaigreene Instagram
Nutrition
Bulking Diet Routine
Kai’s diet is pretty strict. He must have 1.5gms of protein for each pound of his body mass and 0.5gms of fats that are healthy per gram out his bodyweight. He also takes a pre-workout protein shake 30 minutes before every workout.
Meal 1: 2 slices Ezekiel bread, 4 egg whites, 2 scallions, ¼ shredded cheddar cheese
Meal 2: 2 scoops of whey protein powder, 1-ounce almonds, 1 cup Almond/ Coconut Milk, 1 cup blueberries, 1 cup of water
Meal 3: 6 ounces of grilled Flank steak, ½ cucumber, 1 teaspoon olive oil, 1 ripe tomato
Meal 4: 6 ounces of boneless Chicken Breast, 2 walnuts, and craisins, 1/3 cup of quinoa
Meal 5: 5-ounces of tuna steak with7 ounces of cod, 2 medium-sized yams, 1 tablespoon butter, 2 tablespoon Parmesan Cheese, 4 stalks of Asparagus
Pre-Contest Diet Routine
While the bulking diet is great, during Kai’s pre-contest routine his diet needs to be totally on par. One of the major differences is that he switches to lean proteins.
Meal 1: 16 oz steak, 12 egg whites, quart of white rice with a cutting supplement for fat loss.
Meal 2: A pint of white rice, 2 chicken breasts, turkey burger
Meal 3: 16 oz salmon, large green salad, 6 egg whites
Meal 4: 16 oz steak with 2 sweet potatoes
Meal 5: 2 cups of oatmeal with raisins, 16 oz salmon, a cup of corn
Meal 6: meal replacement shake, avocado or a cup of cashews
Meal 7: 2 cups mixed vegetables, 16 oz steak
Photo via @kaigreene Instagram
Supplementation
While Kai uses his own supplements of choice, it is important to know that supplements can help you see serious gains and it just takes knowing which ones are the right ones as you look to achieve that. To start, pre-workouts are great as they will provide energy and muscle pumps so you can push through fatigue and see real muscle growth. To bookmark your workout, taking a protein supplement after will ensure growth and recovery by pumping you with that vital protein. It can also help keep you full for better weight loss efforts.
As we all look to shred and tone, a fat burner is something to consider for what this can do for your physique. The right fat burner is great in working towards suppressing your appetite, boosting your metabolism, and shedding extra calories so you only see the best gains possible.
Competition History
SHOWPLACE
2016 Arnold Classic Brazil1st2016 Arnold Classi Australia1st2016 Arnold Classic1st2014 Mr. Olympia2nd2013 Mr. Olympia2nd2013 Arnold Classic Europe2nd2013 EVLS Prague Pro1st2012 Sheru Classic 2nd2012 Mr. Olympia2nd2011 Sheru Classic3rd2011 Mr. Olympia3rd2011 New York Pro1st2010 Mr. Olympia7th2010 Australian Grand Prix Pro1st2010 Arnold Classic1st2009 Mr. Olympia4th2009 Arnold Classic1st2009 Australian Grand Prix Pro1st2008 Arnold Classic 3rd2008 New York Pro1st2007 Shawn Ray Colorado Pro1st2007 Keystone Pro3rd2007 New York Pro6th2006 Shawn Ray Colorado Pro14th2006 Ironman Pro Invitational20th2005 New York Pro14th1999 NPC Team Universe Championships1st1999 NPC World Amateur Championships6th1998 NPC Team Universe Championships3rd1997 NPC Team Universe Championships2nd1996 WNBF Pro Natural Worlds1st1994 NGA American Nationals1st
William Bonac Profile & Stats
The biography, life, and accomplishments of William Bonac
William Bonac is a pro bodybuilder and online personality who exhumes confidence, yet in the humblest of ways. His massive physique is one to envy and his competition results prove he can hang with the best of them.
Below is a complete breakdown of his profile, stats, biography, training, and diet regimens.
Full Name: William Bonac
Weight
Height
Date Of Birth
225-235 lbs.
5’7’’
05/18/1982
Profession
Era
Nationality
Bodybuilder, Social Media Personality
2010
Ghanaian
Biography
William Bonac is a professional bodybuilder from Ghana who at the age of 13, began training to promote a positive mindset and limit the amount of stress on himself. He took inspiration from bodybuilders like Kai Greene, Flex Wheeler, and of course, Arnold Schwarzenegger, he began to train harder and realized just what it took to win.
After a third place finish at the 2011 Arnold Amateur competition, people began to notice him and his climb through the bodybuilding ranks began. He began to compete and place in more and more professional shows. Having competed at many top shows, some notable finishes include a third-place finish at Mr. Olympia 2017, a second-place finish at Mr. Olympia 2019, and two first-place finishes at the Arnold Classic in 2018 and 2020. So while competition is fierce, William shows no signs of giving up easily.
With a large following on social media, William seeks to use this platform to promote his workouts and his brand, as well as help others achieve their fitness goals by providing motivation and inspiration for all.
Training
William typically trains with higher intensity and weight to really maximize hypertrophy. For William, focusing on his arms and legs are two important muscle groups, for his arms are what he is most known for and his legs tend to be his weakest part. Knowing what it takes to succeed against those on the pro circuit, William trains hard to see those massive gains.
Legs
Super Vertical Leg Press: 5 sets, 10 reps
Power Runner: 5 sets, 10 reps
Lying Hamstring Curls: 5 sets, 12 reps
Seated Calf Raise: 5 sets, 12 reps
Lying Calf Raise: 5 sets, 10 reps
Arms
Preacher Curls: 4 sets, 10 reps
Triceps Pushdowns: 4 sets, 10 reps
DB Biceps Curls: 4 sets, 12 reps
Barbell Curls: 4 sets, 12 reps
Triceps Extensions: 4 sets, 10 reps
Chest
Bench Press: 4 sets, 10 reps
DB Incline Flys: 4 sets, 10 reps
DB Pullover: 4 sets, 8 reps
DB Incline Press: 4 sets, 10 reps
Iso Chest Press: 4 sets, 10 reps
Back
Super Pullover Machine: 4 sets, 10 reps
Lat Pulldown: 4 sets, 10 reps
One Arm Lat Pulldown: 4 sets, 8 reps
Power Row: 4 sets, 10 reps
Nutrition
When it comes to nutrition, William sets himself up by buying in bulk and prepping for the entire week. This allows him to prepare meals for recovery, pre-training, post-workout, among others. For food included in his diet, William focuses on lean meat, fish, eggs, rice, potatoes, oats, fresh vegetables, nuts, and protein powder.
Supplementation
While William uses his own supplements of choice, a protein powder is an essential supplement in his regimen. What a good protein powder will do is boost growth and recovery by working to pump you with protein, an essential macronutrient for your muscles. Learn more about the best protein powders out there so you too can see massive gains like William.
Competition History
2021 Mr. Olympia, 6th place
2020 Olympia, 5th place
2020 Arnold Classic, 1st place
2019 Olympia, 2nd place
2019 Arnold Classic Australia, 1st place
2019 Arnold Classic, 2nd place
2018 Olympia, 4th place
2018 Arnold Classic Australia, 2nd place
2018 Arnold Classic, 1st place
2017 Prague Pro, 2nd place
2017 Arnold Classic Europe, 2nd place
2017 Olympia, 3rd place
2016 Olympia Europe, 3rd place
2016 Prague Pro, 1st place
2016 Kuwait Pro, 5th place
2016 Arnold Classic Europe, 3rd place
2016 Olympia, 5th place
2016 Nordic Pro, 1st place
2015 San Marino Pro, 2nd place
2015 Dayana Cadeau Pro, 1st place
2015 Nordic Pro, 1st place
2015 Prague Pro, 5th place
2015 Arnold Classic Europe, 6th place
2015 Olympia, 8th place
2014 San Marino Pro, 11th place
2014 Prague Pro, 8th place
2014 Arnold Classic Europe, 6th place
2014 Olympia, 15th place
2014 Tampa Pro, 2nd place
2014 Golden State Pro, 1st place
2014 Arnold Classic South America, 7th place
2014 Australian Pro Grand Prix, 2nd place
2013 Prague Pro, 5th place
Katelyn Runck Profile & Stats
The biography, life, and accomplishments of Katelyn Runck
Kaitlyn Runck is a fitness model and WBFF bodybuilder competing in the Fitness Model Division. A successful career earned her a great following and she is now an online coach as well, sharing her knowledge so others can achieve their goals.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Kaitlyn Runck (WBFF Bodybuilder)
Weight
Height
Date Of Birth
135 lbs.
5’10”
July 20, 1991
Division
Era
Nationality
Fitness Model
2010
American
Biography
Katilyn Runck grew up in North Dakota and the idea for health and fitness started in her teen years. She began her career as a runway model and finished high school by getting an online degree. Through constant stress and the continuous pressure to succeed, she struggled with mental health and her physical health began to decline as well. Realizing she needed to change, and that the runway model life was getting too dangerous for her, she realized what she needed to do and sought to make that change.
She began to focus heavily on nutrition, finding the right balance of her diet and fueling her workouts properly, giving her a much healthier and happier lifestyle. With a passion for fitness, nutrition, and helping others achieve their goals, she became a fitness coach and started her own fitness and lifestyle brand. Through this, she offers customized and personalized wellness, nutrition, and fitness plans so others can see the results they want to see most.
Kaitlyn is also a WBFF bodybuilding competitor in the Fitness Model division competing against the best for the top spot in top tier bodybuilding competitions.
Training
Kaitlyn’s training revolves around a host of methods that keep her figure toned and shredded. While her exercises tend to change in order to cause muscle confusion so she always sees growth, typically her reps are anywhere between 8-12 reps per set and she does around 3-5 sets per exercise. Her training is typically a 5 day split and she changes her routine up every four weeks.
Cardio for Kaitlyn typically revolves around when she has a show or photo shoot and it will consist of both HIIT work and longer, more steady state work. If it is the offseason, or no shoots to prepare for, she takes a break from cardio and focuses more so on lifting alone.
Nutrition
When it comes to nutrition, Kaitlyn follows the 80/20 rule, being that 80% of the time she eats healthy foods that fuel her body. These include anything from whole grains, protein, fruits, and veggies, and a host of other foods that give her the energy she needs inside and out of the gym. The 20% comes when she enjoys those foods that we all love. Finding the right balance is the best way to enjoy a healthy life while still having fun.
Supplementation
When it comes to supplementation, having a solid routine and the right supplements on your shelf will prove to be highly effective as you seek those desired gains. A pre-workout can offer energy and muscle pumps while an intra-workout BCAA can burst through any fatigue and aid in recovery and muscle retention. For your post-workout needs, a protein powder is perfect for capitalizing on growth and recovery. Other supplements to consider when optimizing your health and performance are creatine supplements, super greens, omega-3s, and of course, a high-quality multivitamin.
Big Ramy Profile & Stats
The biography, life, and accomplishments of Big Ramy
Big Ramy is an Egyptian IFBB pro bodybuilder whose rapid rise to bodybuilding fame culminated in a win at the 2020 Mr. Olympia contest. As a real force in the bodybuilding world, his work ethic and sheer will to be the best has made him a serious contender on the world’s stage.
Below is a complete breakdown of his profile, stats, biography, training and diet regimens.
Full Name: Mamdouh “Big Ramy” Elssbiay (IFBB Pro Bodybuilder)
Weight
Height
Date Of Birth
300 lbs.
6’0”
09/16/1984
Division
Era
Nationality
Open
2010
Egyptian
BIOGRAPHY
Mamdouh ‘Big Ramy’ Elssbiay is from Alexandria, Egypt. He is a IFBB professional bodybuilder that had a rapid rise to fame when he became pro in just under three years of training.
Mamdouh was a trained fisherman that grew up in a poor area of Egypt. He spent multiple years working in Kuwaiti waters for a living. He decided to attend the ‘Oxygen Gym’ in Kuwait on a whim and fell in love with bodybuilding immediately. His genetics were also perfect for the sport.
As he started to attend the gym more often and work on improving his physique, his friends encouraged him to compete in bodybuilding competitions. He finally accepted their challenge and competed in the 2012 Amateur Olympia in Kuwait City and won. This title gave him his Pro Card, and since then, he has been unstoppable.
Big Ramy made his IFBB Pro debut at the New York Pro in 2014 and won. Following this win, he won several major competitions and came in 1st place at the 2020 Mr. Olympia contest, cementing his place in the history books. Big Ramy has made a huge name for himself and is very popular in the bodybuilding community.
TRAINING
Back Workouts
Big Ramy completes 4-5 sets of each back exercise for 8-15 reps, then he ‘pyramids’ up in the weight for each set as he decreases his repetitions as he sees fit. It is important to rest between sets.
Reverse Grip Lat Pulldown, 4 sets, 10 reps
Seated Cable Row, 4 sets, 8-12 reps
Barbell Or T Bar Row, 4 sets, 10-12 reps
Triceps
Bar Pushdown, 4 sets, 10-12 reps
One-Arm-Dumbbell Extension, 4 sets, 10-12 reps
Rope Pushdown, 4 sets, 12-15 reps
Biceps
Hammer Curl, 4 sets, 10-12 reps
Preacher Curl, 4 sets, 10-12 reps
Rope Curl, 4 sets, 12-15 reps
Leg Workouts
Leg Extensions, 4 sets, 10-12 reps
Squat, 4 sets, 5-8 reps
Leg Press, 4 sets, 10 reps
Machine Squat, 4 sets, 8-10 reps
NUTRITION
Big Ramy has a healthy diet. He consumes a great amount of calories per day to ensure that he doesn’t lose any of his muscle gains. From quality meats, carbohydrates, and fats, he attempts to consume 3,858 calories per day.
Meal 1
12 egg whites
3 whole eggs
8 oz sweet potato
Meal 2
5 oz of rice
8 oz chicken breast
Meal 3
Protein shake
Meal 4
4 whole eggs
8 oz sweet potato
Meal 5
8 oz chicken breast
1 cup brown rice
1 cup sliced pineapple
Meal 6
10 oz salmon
1/2 cup cooked white rice
Meal 7
10 oz steak
Green salad
Meal 8
Protein shake
2 tbsp peanut butter
SUPPLEMENTATION
While Big Ramy uses his own personal choice when it comes to supplements, it is important to always have a solid pre-workout and protein powder to ensure serious energy and muscle pumps while also promoting great gains and recovery. Something like a BCAA intra-workout product is great for maintaining fuel and preserving muscle throughout your workout as you eliminate fatigue, and of course, a creatine supplement can really boost your gains to new heights.
COMPETITION HISTORY
2012 Kuwait Golden Cup – 1st
2012 Amateur Olympia – 1st
2013 New York Pro Championship – 1st
2013 Mr. Olympia – 8th
2014 New York Pro Championship – 1st
2014 Mr. Olympia – 7th
2015 Arnold Classic Brazil – 1st
2015 Mr. Olympia – 5th
2015 Arnold Classic Europe – 4th
2015 EVLS Prague Pro – 2nd
2016 Mr. Olympia – 4th
2016 Arnold Classic Europe – 2nd
2016 IFBB Kuwait Pro – 1st
2016 EVLS Prague Pro – 2nd
2017 Mr. Olympia – 2nd
2017 Arnold Classic Europe – 1st
2018 Mr. Olympia – 6th
2020 Arnold Classic – 3rd
2020 Mr. Olympia – 1st
Sierra Skye Profile & Stats
The biography, life, and routine of Sierra Skye
Sierra Skye is a swimsuit model and Internet celebrity who has taken the world by storm with her amazing figure and fun lifestyle. Her attention to training and nutrition are what drive her to continued success.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Sierra Egan (aka Sierra Skye)
Weight
Height
Date Of Birth
125-135 lbs.
5’7’’
11/06/1995
Profession
Era
Nationality
Swimsuit Model, Internet Celebrity
2010
American, Italian
BIOGRAPHY
Sierra Skye was born in California to Native American and Italian parents. From an early age, they taught her the value of hard work and that to love something is the only way to live your life. From a very early age, she knew she wanted to be a model. After falling in love with both modeling and fitness as a child, the choice seemed very clear.
As that passion grew over the years, Skye found a routine both in terms of dieting and training that would soon become the foundation for her success as a model. Eventually, her passion allowed her time to become a full-time swimsuit model, a luxury she had been waiting to have. Once she started working with high-profile companies, her social media began to boom and her celebrity on the Internet became more and more clear.
She is now a worldwide-known model and Internet celebrity adored by people everywhere for her killer body and ability to work hard to maintain it. Due to her strict attention to detail and determination for making this reality she has continue, people have latched on to that as they look to better themselves.
TRAINING
For Skye, staying fit involves lifting, as well as cardio. Her cardio routine typically is only three days out of the week while her lifting routine is about five days. Her workouts are fairly short, but in that time she makes sure to seriously focus on what she needs to accomplish to make maximize her time in the gym. Her lifts usually take around 45-90 minutes and her cardio is typically no longer than 30 minutes.
Legs, Glutes & Abs Workout
This can be done with heavy weight for around 10-12 reps. For rest in between sets, 30-45 seconds is ideal, but two minutes tends to be her max.
Warm-up on a leg extension machine, 3 sets x 20 reps
Squats, 1 set warm-up with just the bar, then 3 sets x 10 reps
Leg Press, 3 sets x 10-12 reps
Lunges, 3 sets x 8-10 reps
Leg Extension Superset With Leg Curls, 3 sets x 10-12 reps
Glute Kickbacks, 3 sets x 10-12 reps
NUTRITION
For Skye, she really only eats clean, nutrient-rich foods and doesn’t leave much space for cheat meals. Through her extreme discipline, she has been able to thrive professionally and continue to see modeling success.
Breakfast
Typically, a smoothie to start off the day. This could include anything from almond milk, banana, cacao nibs, hemp seeds, maca powder, or a host of other nutritional foods. A protein powder to add in is perfect as well.
Lunch
Lunch tends to be heavy on the vegetables, and veggie wraps are a great lunch option for Skye. With a whole grain wrap, she will warm that up and spread some vegan mayo on it. Adding things like avocado, cucumber, and tomato, along with black and cayenne pepper, this wrap is the perfect lunch time meal.
Dinner
Dinner can consist of anything like fresh vegetables to protein of some kind, most likely chicken. If she really feels up for a change, Skye will indulge with Mexican tacos made with corn tortilla, coconut oil, ground turkey, iceberg lettuce, salsa, and cheese.
Dessert
If Skye is feeling something sweet with a just a bit of sugar, ice cream is her go to treat.