Tag: Bodybuilding Diet
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Lee Priest Shares Diet Philosophy in Contest Prep: ‘Always Dieted 16 Weeks Minimum’
Australian bodybuilding veteran Lee Priest rose to the highest level of competition during his days of competition. He presented insane arms and granite conditioning on par with some of the freakiest mass monsters of the Men’s Open class. In a recent episode of IFBB AMA, Priest shared his diet philosophy for contest preps.
Lee Priest first made a name for himself with his impressive muscle mass, size, and detail in the IFBB Pro League in the 90s. Hailing from Australia, he dominated the national circuit before making his way to the most elite fitness showcases in the world, such as the Arnold Classic and Mr. Olympia contests.
Priest proved to be one of the most disciplined athletes in the sport with six Mr. Olympia appearances against Dorian Yates, Ronnie Coleman, and Chris Cormier. His longevity saw him enjoy an illustrious career that spanned over two decades with his final outing resulting in a win at the 2013 NABBA Mr. Universe.
Since stepping away from competition, Priest has turned into an analyst known for his candid takes on controversial issues. In Nov. 2022, he opened up about gaining 20 pounds of solid muscle by taking Deca (Nandrolone) as a teenager. He credited daily training and proper nutrition for helping him retain muscle mass after coming off his steroid cycles.
Lee Priest / Instagram
Priest gave fans a look into some of his favorite exercises to build jacked forearms earlier this year. To much surprise, he revealed he did not train the muscle group and believes his genetics boosted the growth.
Lee Priest sparked debate about eliminating the Men’s 212 division five months ago. Given the rise in talent from the division, he theorized the elite competitors would be able to hold their own in the Open class and suggested dissolving the category.
As far as training goes, the 50-year-old offered tips on maximizing the preacher curl to get bigger biceps and optimize the pump. Priest laid out the ideal rep ranges along with different techniques and equipment to utilize for maximum gains.
Priest continues to train regularly in his later years. He reflected on the differences in his training and diet plan over the years from when he was competing in his 20s to now. He revealed not much had changed in his regimen except for some workout modifications.
Lee Priest shares diet philosophy in contest prep
In a recent YouTube video, Lee Priest shared his thoughts on the dieting philosophy he used while in prep for a contest.
Priest believes switching to a clean diet after consuming whatever he wanted helped him lean out very quickly. He followed a strict diet for at least 16 weeks and would get in stellar shape about four weeks out from a show.
“The thing was I’d go from eating anything I wanted like sh*t food and come Monday I’d go strict on my diet,” said Priest. “I’d go straight to chicken breast and rice and cardio an hour a day, I got the three hours but the first two weeks of my diet I was that sick because here I am eating fats and sugars and everything.
“Now, I just go super clean. My body would just go into this f**king rebound where I just cut all the bad food out, fats and sugars, two weeks I’d be sick until I started getting into the diet but I always dieted 16 weeks minimum. My first two weeks, people were like oh you lost a bit of weight because I cut out all the preservatives and the sodium. I’ll drop about 15 pounds in two weeks just from water.
“My face would be [shrunken], go in a bit. Almost like I just dropped water weight and then it would slow down. I was always ready about 12-13 weeks and then I did all my photo shoots before the contest so I’d get in shape pretty quick once I turned it on.”
Lee Priest / Instagram
Lee Priest admitted he’d find it more challenging to stick to a diet if he went into prep lighter.
“One year I started my diet I only got to like 250 and mentally hit was harder because if I’m 285, I’m a fat pig I figure f**k Lee, you’ve got to train hard, you’ve got to diet strict, gotta do cardio. When I started with 250 I’m like I’m already 30 pounds ahead I can take it easy. So, I found it actually harder getting ready when I was lighter. When you’re heavy, you got motivation to get in shape.”
He gave his take on eating fruits while in prep for a show.
“I did a lot of [s**t loading]. When I came to America, I didn’t do. But I did it through my whole career. I ate a ton of fruit and now I hear some bodybuilder saying they’re starting to have fruit in the diet I’m thinking I always did that. Because when I went to America people were like, can’t have fruit, it’s got sugar in it. I’m like, I’m training twice a day. I’m doing two to three hours of cardio. I don’t think having a couple of apples is going to do anything to me.”
Lee Priest expressed his willingness to take on bodybuilder Jay Cutler in a guest-posing appearance in light of the upcoming 2023 Masters Olympia. He suggested hosting a Golden Era seminar where he could engage in a friendly battle with the four-time Mr. Olympia.
Earlier this week, Priest called for a superhero showdown with bodybuilding icon Kai Greene to entertain fans, which would surely bring back some fond memories for all parties involved. His latest offering will certainly add more clarity for competitors on how they can improve their diets while in contest prep.
RELATED: Lee Priest Reflects on Maintaining Muscle Mass: ‘Even If I Came Off a Cycle, I Never Really Lost Size’
You can watch the full video below.
Published: 8 June, 2023 | 4:39 PM EDT
Keone Pearson Takes Up A 3500-Calorie Diet, Getting Ready For The 2023 Texas Pro
Keone Pearson is getting ready to make a statement in the 2023 competitive season. The prodigy is set to return to the stage and has a new diet plan that will take his physique to the next level. The 28-year-old has enjoyed a certain degree of success in the Classic Physique as well as the 212 division of the IFBB Pro League throughout his career. His first ever Olympia appearance came in the Classic Physique division at the 2019 Olympia where he finished fourth. However, Pearson decided to make the 212 division home for the rest of his career.
The divisional debut saw him take home the 2020 Chicago Pro trophy which ultimately qualified him for the 2020 Olympia. Unfortunately, Pearson had to pull out of the competition owing to personal troubles.
He returned the following year and finished 14th at the 2021 Olympia. A dominant win at the 2022 Tampa Pro gave Keone the fourth opportunity to prove his mettle at the grandest stage of bodybuilding. The bodybuilding community was impressed by his progress and many expected him to give top contenders like Shaun Clarida and Kamal Elgargni a lot of issues. Pearson put up a fierce fight and surged into the top seven, finishing sixth at the 2022 Olympia.
The Prodigy will compete at the 2023 Texas Pro that is scheduled to take place on August 18-19. 16 weeks out of the show, his competition prep has officially started. On the first day of prep, Keone shared what he would be eating throughout the day to get the right body composition for the show. So let’s see how Keone Pearson is fueling his body to rock the 2023 competitive season.
Keone Pearson’s full day of eating for 2023 Texas Pro competition prep
Meal 1
A usual day during the competition prep starts with a 45-minute cardio session in a fasted state. An abs workout followed it on the day of recording the video. Pearson then rushes back home to fuel his body after the calorie-intensive activity and eats the first meal. It consists of:
Oats – 80 grams
Banana – 1 full
Beef – 100 grams
Whey Protein – 30 grams
Approximate Nutritional Values
Energy – 718 cal, Protein – 66.6 grams, Fats – 18.1 grams, Carbohydrates – 83 grams
Tip: Find your daily protein intake
Meal 2
As a couple of hours pass by, it’s time to go and train hard in the gym. But before that, Pearson has to fuel his body with a good pre-workout meal. His current diet plan has him consume a rice and chicken-based meal before hitting the gym. The 2022 Tampa Pro winner’s pre-workout meal includes:
Chicken – 200 grams
Jasmine Rice – 75 grams
Approximate Nutritional Values
Energy – 426 cal, Protein – 64.8 grams, Fats – 7.6 grams, Carbohydrates – 20.8 grams
While Keone Pearson likes to eat rice in 75-gram portions, he is not opposed to varying them according to personal preferences.
“Honestly, you can do it however you want it. If you wanna eat it in one sitting for your one meal or three just do it as you get the same food,” he said.
Keone savors the meal and then heads over to the kitchen to prepare his pre-workout and intra-workout drinks.
Pre-workout and intra-workout shake
As a professional bodybuilder, Keone Pearson has to ensure that his workouts yield the best results. To fuel the workout and get the most pump out of the training, the 212 competitor consumes a pre-workout drink that has the following ingredients:
Pre-Workout Drink
Stimulant-free Pump Pre-Workout Supplement with 5 grams L-Citrulline, 3 grams GlycerPump, 1 gram Agmatine Sulphate, 1 gram L-Tyrosine – 2 scoops
Caffeine – 1 scoop
Sea Salt
Related: Best pre-workout supplements ranked
Intra-workout drink that keeps the energy high during the training session consists of:
EAA + BCAA formula
On the day of recording the video, Keone trained chest and it was his high day where his caloric intake was higher than it is on a leg day.
“Today is actually considered a high day because I have a high day for chest and back, not on legs, which is pretty surprising. Those are my low days. I guess he wants me to push harder for that…” Pearson stated.
After pushing through an intense workout in the gym, Pearson returns home to have the post-workout meal.
Meal 3
To enable muscle recovery and growth in the arduous training routine, Pearson downs the protein shake and fruits. The post-workout meal is a hefty one and comprises of:
Whey Protein Isolate – 1 scoop / 30 grams
Pineapple – 50 grams
Jasmine Rice – 75 grams
Lean Ground Beef – 200 grams
Approximate Nutritional Values
Energy – 756.7 cal, Protein – 80.9 grams, Fats – 18.3 grams, Carbohydrates – 35.8 grams
Meal 4 and 5
The next two meals in Pearson’s full day of eating consist of high-quality protein sources like chicken and Salmon complimented with cream of rice and Potatoes.
Meal 4 consists of:
Cream of Rice Cereals- 75 grams
Chicken – 200 grams
Approximate Nutritional Values
Energy – 588 cal, Protein – 67.2 grams, Fats – 3.9 grams, Carbohydrates – 58.5 grams
The next one, meal 5, is the last meat/fish based meal that includes:
Salmon – 200 grams
Potatoes – 200 grams
Approximate Nutritional Values
Energy – 598 cal, Protein – 49 grams, Fats – 24.2 grams, Carbohydrates – 42 grams
Meal 6
This bedtime snack is the final bit of food that Pearson puts in his body every day. Rich in protein, healthy fats, and Complex carbohydrates, it keeps late night hunger pangs at bay and promotes muscle growth. Additionally, nut butters like peanut butter or almond butter contain tryptophan which can promote sound sleep.
The meal includes:
Oats – 50 grams
Whey Protein Isolate – 30 grams
Almond Butter – 30 grams
Approximate Nutritional Values
Energy – 466 cal, Protein – 41.2 grams, Fats – 22.3 grams, Carbohydrates – 41 grams
Total caloric intake and macronutrient profile for the day
Energy – 3509 calories
Protein – 303.2 grams
Fats – 81.7 grams
Carbohydrates – 390.4 grams
Keone Pearson has found his footing in the 212 division after a successful 2022. While he has to prove his mettle against the likes of reigning champion Shaun Clarida and former champ Kamal Elgargni, he still has a lot of mileage left. If he shows patience and focuses on making incremental gains, the 28-year-old can dominate the 212 division in the years to come.
Watch Keone Pearson share the diet here, courtesy of his personal YouTube channel:
Published: 13 May, 2023 | 9:19 AM EDT
The Correct Diet Plan That Complements Your Bodybuilding Cycle!
Without The Proper Diet, You Will Defeat The Whole Purpose This article is extremely important. If you are an athlete or a bodybuilder, it is vital for you to read this article. Today, we will talk about the Correct Diet Plan while on an anabolic steroid cycle. Most of the […]
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Bodybuilding Diet Myths for Beginners
Anti-Grain/Gluten In the 90’s it was fashionable in certain circles to claim that whole grains are healthy and enhance body composition. Which is indeed at least partially true. Bodybuilding Diet Myths are very popular. Owing to their high micronutrient and fiber content and their low glycemic index on average. […]
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Best Diet Plan for Bodybuilders 2019
Best Diet Plan for Beginners It really matters to eat right after you get up. Skipping first meal can set you up for overeating later in the day and you want to aim for a breakfast that combines good carbs and fiber with some protein. Take a look at this Diet […]
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