Tag: Contest Prep
Nutritional Supplements: What to Take and Why
This article will explore the fundamentals of nutritional supplements and why incorporating them into your daily routine is beneficial. What are Nutritional Supplements? Nutritional supplements refer to products designed to enhance one’s diet and commonly consist of vitamins, herbs, minerals, and amino acids. These supplements are frequently linked to complementary and alternative medicine […]
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Derek Lunsford Reflects on Battling Anxiety, Depression & Talks 2023 Mr. Olympia Prep
Rising Men’s Open star Derek Lunsford is itching to end his off-season for contest prep. In a recent The Truth Podcast with Hany Rambod, Lunsford discussed his game plan for 2023 Mr. Olympia, improvements, and dealing with anxiety/depression. Last year, Lunsford found himself in a unique position at the Pittsburgh Pro. After Mamdouh ‘Big Ramy’ Elssbiay was unable to fulfill a guest posing obligation, Lunsford took his place. Sharing the stage with Nick Walker, Quinton Eriya, Hunter Labrada, and Brandon Curry, Lunsford shocked the world, as he held his own against Open talent despite his status as a 212 competitor. Eventually, Lunsford would receive a special invitation to compete in the Open division at Mr. Olympia. While some in the sport thought he should have earned his invitation, Lunsford made the most of his Open class debut. He finished runner-up to Hadi Choopan, while Ramy fell to fifth place in a surprising turn of events.
Derek Lunsford decided to prioritize improvements instead of participating in the 2023 Arnold Classic won by Samson Dauda. In May, Derek got the chance to stand next to him and a star-studded lineup at Jim Manion’s Pittsburgh Pro. Given Lunsford’s condition at the Pittsburgh Pro guest posing, fans expect his best physique yet in a few months.
Derek Lunsford Joins Hany Rambod to Discuss 2023 Mr. Olympia Prep
According to Rambod, Derek’s preparations intensify 10-12 weeks before Mr. Olympia.
“Usually about 10 or 12 weeks out we try to shut it down. So, we’re far enough out, we have plenty of time. But I think what he’s alluding to is the fact that he’s been so busy, when you’re out constantly, even in the off-season, it’s hard to even get all the meals in because you’re traveling, all of the rest in because you’re traveling, to get all of the really good high-level workouts in because you’re using gyms that are probably not accustomed to,” said Rambod.
Lunsford says ‘training is good’ and mentioned that he’s made improvements since the 2022 Mr. Olympia show. He’s excited to ramp up his training efforts on the horizon.
“Things are good right now, training is good. I’ve made solid improvements since the Olympia, but I really want to get into my own routine at home, my own gym, and be able to just crank up the training over these next couple of months, for sure,” Derek Lunsford shared.
Lunsford on Dealing with Anxiety & Depression: ‘Mine Comes From Me Feeling Like I’m Not Doing Enough’
Admittedly, Lunsford said he was in a ‘dark place’ after slipping placings during his time competing at Olympia in the 212.
“It was not purposeful, like God I don’t need you. But you just think you need to take control and do it yourself. Then you realize one day, you just wake up and you’re like, ‘Man, this just ins’t working out.’ I don’t know why. I’m doing everything – I feel like I’m doing everything right, I’m working really hard but it’s not panning out, I feel like I’m going backward if anything. There was a point in my life where I was in such a dark place man. So depressed that it was to the point that I literally didn’t even want to be here anymore,” said Lunsford. “Yeah [when I was sliding backwards in placings at Olympia]. It wasn’t just the placings, I thought it was the placings at the time but it was really just how I viewed myself. I just kind of started realizing like, ‘Oh, man. I’m not the person that I truly want to be.’ I want to be one person I say I’m one person but I’m acting in a different way. I don’t like it. And I want to truly live my life better.”
After talking about his experiences with depression, Lunsford gave his take on dealing with anxiety. He said finding balance, working hard, and pushing forward has helped him deal with the setback.
“You can disconnect. Anxiety can come from different places, right? I think even if you can disconnect from the comments or comparing yourself to somebody else in your position or whatever, I think myself for example, when we were talking the other day on the phone. My anxiety has sometimes come from me feeling like I’m not doing enough. Whether it’s I’m not training enough or I’m not putting up enough numbers in the gym or okay, I’m not posting enough or I’m not going here, there, or everywhere enough. I’m not making enough calls or just whatever it is that I’m trying to accomplish that good isn’t good enough kind of mentality. It can drive you far in life but also, if it’s really affecting you mentally, it can also hold you back at times too,” Lunsford said.
Lunsford shared a prior conversation with Rambod that made him realize that his personal life, business life, and bodybuilding life needed more balance.
“We were talking on the phone the other day about finding balance in all of this, working hard and pushing forward but also being able to have this sort of calmness and patience along the way,” Lunsford said. “Actually it’s funny, Hany called me what was it like two months ago? You were like, ‘Hey how are things going?’ And I’m like, ‘Everything is good.’ He could tell I was worked up about what we just talked about the business stuff and the bodybuilding, he goes, ‘How’s life at home?’ I tell him, ‘Well, to be honest if I’m 100% honest, I put that on the backburner a little bit.’ He goes, ‘Hey man, you have to get your crap together. He told me to go on vacation.”
Fans and bodybuilding veterans alike have voiced their opinions on possible frontrunners for the 2023 Mr. Olympia event. In light of Dauda’s latest win in Ohio, event announcer Bob Cicherillo labeled ‘The Nigerian Lion’ and Derek Lunsford as equal threats to Choopan’s title. Meanwhile, 2022 Olympia third-place finisher Nick Walker is ready to make a statement after taking runner-up to Dauda at the recent Arnold Classic. Looking ahead, Walker has made it clear he believes the 2023 Olympia show will be decided between himself and Lunsford. Considering how close Lunsford came to earning the title last year, fans look forward to seeing him stand against his teammate Choopan once again. In the months to come, Derek plans to travel less in order to dial in preparations for the 2023 Mr. Olympia in November.
You can watch the full video from Hany Rambod’s Youtube channel below:
Published: 13 June, 2023 | 2:11 PM EDT
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
Jose Raymond Shares the Biggest Mistakes to Avoid in Contest Prep
Bodybuilding veteran Jose Raymond has a ton of experience based on years of competing professionally. Although he excelled in the Men’s 212 division, Raymond also made a splash in the Men’s Open category. In a recent video uploaded to YouTube, Raymond shared some of the biggest mistakes competitors and coaches make while in prep for contests.
Jose Raymond first rose to prominence for his incredible muscle shape, definition, and lower body development as a Men’s 212 competitor in the early 2010s. He turned in a strong performance at the 2011 Mr. Olympia, where he cracked the top three and proved himself to be one of the most consistent and disciplined athletes in the game. Being a regular feature of the 212 Olympia, Raymond never placed outside of the top five in any of his eight appearances from 2011 to 2018.
Raymond came close to picking up the ultimate title but eventually took silver after falling short of legendary 212 competitor Flex Lewis in 2015. He also battled with the likes of Hidetada Yamagishi, former champions Derek Lunsford and Kamal Elgargni as well as Ahmad Ashkanani.
In April 2021, Raymond and bodybuilding legend Flex Wheeler teamed up for a collaborative training session with Egyptian IFBB Pro Hassan Mostafa. The pair mentored the budding Men’s Open prospect through a tough workout to get him ready for the New York Pro contest.
‘The Boston Mass’ chimed in on the passing of former Mr. Olympia Shawn Rhoden in Nov. 2021. Raymond expressed his disappointment that Rhoden wasn’t able to clear his name in a legal matter. He also argued Rhoden should have won more Mr. Olympia titles following the first victory.
Jose Raymond shares the biggest mistakes to avoid in prep
In a recent YouTube video, Jose Raymond shared some of the biggest mistakes to avoid while in preparation for bodybuilding contests.
Raymond started by highlighting the error of pushing too hard in an attempt to get striated glutes.
“What I realized is that people push and push like oh don’t have striated glutes yet, got to keep pushing, two hours on the step mill, zero carbs, keep going, and then the body disappears,” said Raymond. “Well, maybe he just doesn’t have genetics to have striated glutes. Maybe he’s got small muscles, there’s not a whole lot of muscle there to strike but they keep pushing and pushing thinking that it was going to help. He’d end up 20 pounds to light just all in the search of getting striated glutes.
“Now next week this kid won’t have striated glutes but he’ll be the hardest guy in the show. He’ll have separation, lines in his hamstring, striated lower back, lats everything, crazy abs, midsection. He just doesn’t have striated glutes. Is he going to go on to win the Olympia or the Nationals or New York Pro? I don’t know maybe he can make some adjustments but right now he’s at the best his body can be. That’s a mistake that not only competitors do but coaches do by pushing too far in the holy grail of striated glutes and you’re destroying a guy’s physique in that quest for glutes.”
Raymond argued against following a low-carb diet for long periods of time.
“They hit panic mode and try to overdo everything. They’ll overdo the fat burners, low carb or zero carb days like if your coach tells you to have zero carbs for three to five days straight and three hours of cardio, you gotta question their motive like what is going on here. There’s no way that can be beneficial.”
The 48-year-old dismissed some common myths that prevail in the sport.
“In the last three weeks, I’ve had at least four clients say to me and they’re relatively new to competing but they are like hey should I bring honey, jam, and peanut butter backstage for my rice cakes? Backstage is not a time to binge. They think they are supposed to eat a ton backstage. No, you get up early, eat your breakfast, have another small meal and get on stage. If you’re back there like at the Olympia for four or five hours, yeah have your meal or some granola or rice cakes or something ready to go just in case.
“I’m like no don’t pay attention to those people. Do not listen to them lathering up big scoops of peanut butter. Then they go on stage, get a bloated stomach, ripping farts backstage like it’s disgusting. There’s no benefit to that.”
Jose Raymond offered his experience of coaching competitors who refuse to follow instructions.
“I get these weird messages like when you’re prepping someone and for six to eight weeks you’re not seeing the progress you think you should be really. Then they’ll see that and be like can I keep drinking the Yoo-hoo that I have with my last meal? I’m like wait what? When did I tell you to do that?
“They’ll be like I don’t know I’ve always been doing that. But I wrote you up a diet exactly what I want you to have and you’re adding a Yoo-hoo. That’s what your physique looks like, a Yoo-hoo.”
“I just say I don’t know under what context your coach is having you do this so I can’t guess to tell you what to do. They may have you doing this for a certain reason so I have no idea and I don’t want to know. If you want help from me, you talk to your coach and next show or off-season, we’ll get together and have a discussion. But I’m not going to get into this. I just tell people hit me up at some other time but you gotta trust your coach until it’s over and see how that goes.”
“You can’t just put everyone on the same plan with tons of fat burners, tons of cardio, and low carbs. It’s not going to work. It’ll work for the select few that are freaks but the rest of the people, you’ll literally ruin their physique or worse and then they’re completely wasted and exhausted by the time the show comes. It’s important to have enough fuel to be able to train like an animal all the way up to the show.”
Jose Raymond weighed in on the scuffle between Shawn Ray and Dominic Nicholls, son of renowned bodybuilding guru Chad Nicholls, recently. He criticized Ray for his role in the incident and labeled him as a bad guy in the industry.
RELATED: All 212 Olympia Winners Since 2008 (and History of the Division)
You can watch the full video below.
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Published: 11 May, 2023 | 6:14 PM EDT
Dorian Yates Reveals His Contest Prep, Training, Steroid Cycles & TRT Use after Retirement
Bodybuilding legend Dorian Yates stands out as a six-time Mr. Olympia champion with a distinct training philosophy. In a recent Rob Lipsett interview, Yates revealed his competition prep, training, and the steroid cycles he used as a competitor. He also opened up about his reasons for getting on TRT after stepping away from professional competition….