Tag: Diet
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.
Getting Yoked on the Keto Diet
Getting Yoked on the Keto Diet.
It seems that every couple of years a new fad diet pops up and takes the country by storm. Atkins, Paleo, the Mediterranean diet, and now we have the Keto diet, all of which promise incredible results in a short amount of time. The key difference here is that beyond the anecdotal evidence that comes with any new diet craze, the Keto diet has sound science backing it, and truly does seem to be effective in weight loss.
But why is the Keto diet catching on so quickly in bodybuilding culture? Of course people want to shed as much extra fat as they possibly can to show off their hard-won gains, but is the Keto diet effective when trying to build muscle? Here is a quick rundown of how and why ketosis might be one of the best diets out there for getting absolutely shredded.
Understanding How Ketosis Impacts Your Body
The Keto diet is different than a majority of the other diets you run into. The reason for this is that the Keto diet actually changes how your body uses energy as opposed to other diets that simply limit or cut out certain foods. While a diet high in fats might seem counterproductive when you’re trying to lose weight and shed fat, it is actually one of the keys to how ketosis actually works.
Your body loves carbohydrates. The energy contained in carbohydrates is easily accessible to our bodies, and is broken down into glucose or glycogen for immediate use or later storage. When you cut carbs out of your diet, it in a sense “scares” your body into burning fat as an energy source. This process is called ketosis and results in your body breaking fats down into ketones, which replaces glucose as an energy source.
Now, this switch in how your body acquires energy doesn’t occur right away. First, your body will use all of the remaining glucose available that is stored in the liver before it begins processing stored fats. While there are plenty of testimonials about how effective the Keto diet is, many fail to really hammer home the point that you have to stick with it for an extended period to see real results.
As soon as you introduce more readily accessible energy into your body, ketosis will cease and your body will go back to breaking down carbohydrates. So, how does this whole process affect how we build muscle?
Boosting HGH Naturally
First, it is incredibly important that you consume enough fat while you are on the Keto diet, because if your body doesn’t have fat to process, it effectively goes into starvation mode and begins to break down muscle. Now, if you’re trying to get ripped, this is extremely counterproductive. Luckily, if you follow a strict ketogenic diet, there is an interesting side effect that relates directly to getting absolutely yoked.
Everyone’s body produces Human Growth Hormone, or HGH. The production of it tends to slope off as we get older, but one look at Sylvester Stallone will show you just how effective HGH is to building muscle at any age.
While it is possible to do injections of HGH, the safest course of action is to take steps to increase your HGH production naturally. In order to kickstart your body’s production of HGH, you need to tweak your sleep schedule, diet, and workout routine. The Keto diet by nature will cover the dietary needs for HGH production.
Cutting out sugar and engaging in intermittent fasting are both key to boosting HGH production in your body, both of which are huge components of the Keto diet. Increasing the amount of sleep that you get each night is also critical.
Finally, for an even greater boost to muscle building HGH production, certain foods like steak, yogurt, raw fish, and oats all contain compounds that encourage the production of HGH in your pituitary gland.
Staying Healthy
So, now that you know how the Keto diet helps you lose weight while also increasing your body’s production of HGH, there are some precautions you need to take. The Keto diet can actually be fairly dangerous if you are not careful, and has a slew of side-effects you should be aware of. The reason for this is due to the nature of ketosis; you are essentially rewiring how your body functions at a basic level.
“The Keto Flu” is real. You’ll notice that for the first couple of weeks on starting the Keto diet that you will feel sluggish, irritable, and generally fatigued. This is due to your body struggling to adapt to operating off of ketosis.
This is also followed by another, less pleasant side-effect dubbed “Keto-diarrhea.” This occurs because the gallbladder, which helps to process fat, becomes overloaded, or because when cutting out carbs, an insufficient level of fiber was added to counter the effect.
You may notice that you have a dry mouth and skin, persistent headaches, feeling lightheaded, all of which are warning signs that you are not drinking enough water and becoming dehydrated.
Dehydration is exasperated by a bad case of diarrhea, and many folks are sent to the emergency room due to a misguided thought that if you drink less, you will experience less diarrhea, when the exact opposite is true. Chronic dehydration can damage your circulatory system, not only causing long-term health issues, but harming the insane vascularity you’ve worked so hard for. Drink more water, especially during ketosis!
Finally, on any limited-food diet like the Keto diet, you may have issues getting all of the vitamins and minerals you would normally get through a more varied diet. While the Keto diet does have you eat a decent amount of leafy greens, restrictions on certain vegetables can leave you with a deficiency of vital nutrients.
Yes, you can go through and figure out how much of what to eat in order to obtain those missing vitamins and minerals, but the easier route is to simply supplement your diet with multivitamins. This will keep you healthy while you shed fat and pack on muscle!
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Ross Cowan lives in Boise, Idaho with his wife and his dog Mosey. He spends his free time camping at Bear Lake, hiking sections of the Idaho Centennial Trail, white water rafting down the Middle Fork of the Salmon River and Hell’s Canyon. You can follow Ross on his Twitter @RossCowanWrites.
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.
What Is The Carnivore Diet & Is It Effective For Weight Loss & Gains?
Does this all-meat diet really work?
Most of us enjoy eating plenty of meat and the carnivore diet can give us just that. When it comes to seeing great gains, we love to eat those protein sources that fill us up and encourage muscle growth, for not only does that benefit our gains and aesthetic, but also our overall quality of life. The carnivore diet is an interesting idea and one that may just help you out.
Like all diets, the carnivore diet may work for some and not for others. Knowing what to look for in both the advantages and disadvantages can greatly improve all your goals and give you just what you need to succeed.
Let’s jump into the carnivore diet and see what it’s all about. As something brought to even more attention by Joe Rogan, by the end, you may just want to give it a try or you may politely pass on it for something else.
What Is The Carnivore Diet?
The carnivore diet consists of eating animal products only. This zero-carb diet leaves no room for fruit, grains, or plant-based foods (1). The idea comes from our ancestors only eating meat as a source of nutrition and takes fruits, vegetables, nuts, and grains out of the equation. While this diet sounds great for meat lovers, like anything, it has its pros and cons to consider before diving right in.
What You Can Eat & What You Can’t
For the carnivore diet, there are those foods that you can and cannot eat. Knowing your food list and how best to structure this diet will better prepare you for what is coming if you choose to follow this meat loving diet.
Foods You Can Eat
Foods you can eat on this diet include red meat (beef, lamb, etc.), white meat (turkey, chicken, fish, etc.), eggs, dairy products (butter, cheese, etc.), and organ meat. These do have nutrients you need and can provide those essentials that some people think you do miss from other food groups.
Food You Cannot Eat
For the carnivore diet, there are of course those foods you cannot eat that you should definitely know about. These include fruits, vegetables, nuts, seeds, grains, sugar, processed foods, and certain beverages (sodas, energy drinks, among others).
Benefits Of The Carnivore Diet
Benefits of the carnivore diet include certain areas where you wish to improve your health, training, performance, and lifestyle. For those interested in this diet, it is important to know the benefits before you dive right in.
Benefits of this diet include:
Weight loss: Through increased satiety and increased body fat metabolism, you work to lose weight and see those desired body composition changes (2).
Gut health: With the right approach to the carnivore diet you may improve gut health with glutamine, omega-3 fatty acids, and collagen to help strengthen your gut.
Inflammation: By lowering insulin levels and supporting gut health, you may decrease inflammation.
Cognitive function: With key nutrients, you can improve cognitive functioning and mental clarity while enhancing neuroprotective benefits (3).
Downsides Of This Diet
While these are great benefits, like anything, there are downsides that are also worth noting. Some of the disadvantages of the carnivore diet include:
Nutrient deficiency: Without plant-based foods in your diet, you leave room for certain deficiencies in your diet that can unfortunately play a role
Lack of fiber: When it comes to fiber, you severely lack it from food on the carnivore diet and fiber supplementation is something to heavily consider.
High in cholesterol and fat: This diet tends to be high in cholesterol and fat so keeping your levels in check may be something of a challenge.
No phytonutrients: Phytonutrients are found in certain plants and can be beneficial for preventing diseases and boosting overall health, but with this diet and the lack of plants, you miss out on them (4).
Is This An Effective Diet For Gains?
The carnivore diet can be an effective diet for gains, however, there are those unfortunate drawbacks. For athletes looking to build muscle, you certainly get plenty of protein to do so. With the increased protein, satiety increases and the idea around weight loss is something to heavily consider as well. For its ability to provide fuel and mental focus and clarity, it is also something athletes can benefit from when it comes to boosting training and performance.
However, to think of not eating plants can limit the amount of nutrients one takes in, thus leading to a potential deficiency that you just don’t want or need. High in fat and cholesterol may cause problems down the line as well.
The carnivore diet can be effective for some but definitely not all. If you are someone encouraged to try the carnivore diet, supplementing with a multivitamin is something to heavily consider so you don’t suffer any nutrient deficiencies. Ultimately, deciding on the carnivore diet is up to you but consulting a nutritionist or expert is a good idea as well.
Other Potential Diets To Consider For Results
Aside from the carnivore diet, there are many other diets and approaches to weight loss that can help you see gains. While some may not work for you, others will, and it just takes finding the best option to see those gains you want most.
Other diets to try include:
High Protein Diet– Higher protein with less carbs and sugar.
Keto– Low carb with calories coming from protein and fat
Intermittent Fasting– Timing your eating cycle through eating and fasting throughout the day.
Vegan– Sticking to those plant-based foods.
Paleo– Eat mainly protein, fruits and veggies, and nuts and seeds
Mediterranean– Foods from the countries of the Mediterranean Sea including vegetables, fruits, whole grains, olive oil, among others.
Wrap Up
The carnivore diet has the ability to work for you in many ways, but it has its disadvantages as well. Knowing what you’re looking for can be of great help and working towards your goals is something to consider as well. When all is said and done, knowing what the carnivore diet can and cannot do for you will help you make a better decision for those gains.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
O’Hearn, A. (2020). “Can a carnivore diet provide all essential nutrients?”. (source)
Leidy, H.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Koh, F.; et al. (2015). “Role of Dietary Protein and Thiamine Intakes on Cognitive Function in Healthy Older People: A Systematic Review”. (source)
Gupta, C.; et al. (2014). “Phytonutrients as therapeutic agents”. (source)
What Is The Volumetrics Diet & Is It Effective For Gains?
What it is, does it work & more!
Our dieting and weight loss goals can be hard but great approaches, like the volumetrics diet, can work for only the most effective gains. It can be hard to find a diet that works for us. Many of those influencer types online claim to have the magic bullet, that secret weapon to drop fat fast and look absolutely shredded. It’s just not possible. Losing weight takes times, so too does building muscle. But the right plan of attack can make it go smoothly.
Things to consider when choosing your diet plan are affordability and functionality. Dieting can get expensive which is something we just don’t need. That strain on our wallets can often times get too much and lead us down a road not suitable for fat loss. Where functionality comes into play is having the ability to stick to your diet even if you aren’t tied to the kitchen. To-go meals and other ways of eating must be compatible with your work and personal life.
Let’s take a look at the volumetrics diet and see what this is all about. It has been around for a while but not many people know about it. From what it is, the advantages and disadvantages, and how effective it can be, you will have a baseline to work off of to see if its right for you. Plus, we will mention some other diets that you can try to see great weight loss success as well.
What Is The Volumetrics Diet?
The volumetrics diet has been around for a while but is not as popular as some of those we know about. Typically, a diet is based on calories consumed versus calories burned away. What the volumetrics diet does is it puts an emphasis on the volume of food being eaten, as opposed to the number of calories consumed (1). With more food in your stomach, the more full you will feel, thus leading to weight loss.
By increasing those nutrient dense foods and high water volume foods, you will feel more full, thus consume more calories leading to increased weight loss. When paired with a solid training routine, you will feel energy and see results with all of the goals you put forth.
Four Groups Of Food
For the volumetrics diet, food is grouped into four categories dependent on their calorie density. The groups are as follows below:
Group 1: Very Low Density Foods
These are non-starchy foods like broth-based soup, non-fat milk, and non-starchy fruits and vegetables. These can really be eaten at any time and some call them “free” food, although it is important to remember portion control regardless.
Group 2: Low Density Foods
These are starchy foods including starchy fruits and vegetables, cereals, low-fat meats, among others. While these are increasing in density, you still can eat a fair amount of these, but remember to watch the portion sizes.
Group 3: Medium Density Foods
Foods like meat, cheese, and bread are included in this list, among many others. These tend to higher in fat and carbs while also having sugar.
Group 4: High Density Foods
These are the occasionally eaten foods much higher in fat, carbs, and sugar than the other three groups. These include butter, nuts, oil, candy, and those sweet treats we all know and love.
Why This Diet Is Great
The volumetrics diet is great because it allows you to have larger, more filling meals without taking in so many calories. As a result, your hunger will decrease and you will see increased fat loss as the result. Separating foods into groups makes it easier to prepare and know just what to eat and when while not limiting you on most foods. Along with a high fiber intake, you will stay full and assist in gut health as you start to lost weight and shred out.
Why This Diet May Not Be For You
Your macronutrient intake may be lower than necessary and that could cause problems. A lower fat intake may actually make you feel more hungry than you really are. On top of that, a low protein intake will decrease satiety and can hurt your muscle building goals. This diet may also be time consuming since much of it requires cooking at home and preparing meals, so for those constantly on the go, consider another approach to fat loss. Ultimately, this is one of those diets where careful counting and tracking is required. For those not interested in keeping tabs on everything, then you may also find another approach is better.
Is The Volumetrics Diet Effective?
As a safe and effective way of eating, this can be an effective tool for weight loss. By lowering your caloric intake as you increase exercise and activity, the two in tandem can work well for your goals. For those looking for a long-term solution, the nutritional balance of this approach is great and will allow you to see effective results if you stick with it.
Other Diets To Try
While the volumetrics diet is certainly one that can help you, diets don’t work for everyone. Knowing your options is important and with various diets out there, you have a great chance at fat loss. Whether it be something like keto, paleo, carnivore, intermittent fasting, or even the chicken and rice diet, once you find one you love, losing the weight becomes easy
Wrap Up
The volumetrics diet is an interesting approach to weight loss and by putting an emphasis on volume of food as opposed to calories, it gives you a good idea of what to look for out of your diet. Grouping foods into separate categories and making sure you get the most out of your diet is important for you need the right approach to stay on track. Give the volumetrics diet a try and see if its right for you. The nice part is, there are other diets to give you a chance.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Foreyt, J. (2012). “The Ultimate Volumetrics Diet: Smart, Simple, Science-Based Strategies for Losing Weight and Keeping It Off”. (source)
Terry Crews Workout & Diet Program
Look like a Hollywood superstar with the Terry Crews Workout & Diet Program!
Terry Crews is an actor, TV presenter, and former NFL football player. He first earned acclaim as an actor for playing Julius Rock in Everbody Hates Chris and Terry Jeffords in Brooklyn Nine-Nine. Also, who can forget his classic Old Spice commercials?
Apart from being known for his impeccable sense of humor, acting, and football skills, Terry is an advocate for women’s rights and an activist against sexism. In 2017, ‘Time‘ magazine featured him in the ‘Person of the Year‘ list for his courage in sharing his experience of sexual assault.
Growing up, Terry Crews enjoyed expressing himself through art and earned a sponsored art scholarship at the Center for Arts in Michigan.
Related: Terry Crews Claims He Was Groped By A “High-Level Hollywood Executive”
After finishing high school, he earned another scholarship in Art Excellence. We bet you did not know this about the pec popping star.
Apart from his artistic passions, Terry is a skilled football player. Although arts was his favorite hobby for the majority of his schooling days, a growing passion for football soon took over.
Terry played as a linebacker for WMU broncos, and his outstanding performances earned him and his team All-Conference honors and the 1988 Mid-American Conference Championship title.
Terry Crews Stats
Name: Terrence Alan Crews
D.o.B.: 30 July 1968
Birthplace: Flint, Michigan, U.S.
Height: 6’2″
Weight: 245 lbs
Profession: Actor, TV Presenter, ex-Football Player
Watch: Conor McGregor Does His Best Terry Crews Impression After Autograph Signing
Terry Crew’s Transition From Football to Acting
During his six-year pro football career (1991-1997), Terry played for some of the top NFL teams, including Los Angeles Rams, Washington Redskins, Philadelphia Eagles, and the San Diego Chargers.
Terry Crews Career NFL Statistics
Games played: 32
Tackles: 57
Assists: 38
After retiring from NFL in 1997, Crews moved to LA to pursue a career in acting. His first film was ‘Young Boys Incorporated‘ – that he had also co-produced.
Terry Crews made his Hollywood debut in 2000 with the Arnold Schwarzenegger movie, “The 6th Day.” Although Crews started his career with a big film, he failed to land a single gig for the following two years.
After spending a couple of years searching for work, Terry finally made his first big breakthrough. He got a role in the movie Friday After Next, playing Damon.
Trivia: In his autobiography ‘Manhood: How to Be a Better Man or Just Live with One,’ Terry Crews revealed that he was addicted to pornography. He underwent rehabilitation in 2010 to overcome his porn addiction.
Related: TOP 30 MUSCLE MOVIES
Terry Crews Fitness Principles
Crews is a hardcore Hollywood action hero. He spent four years as an NFL linebacker and still lifts with a dedication that would put many pro athletes to shame.
Here are some fitness principles Terry Crews swears by:
1. Do Not Be Scared of Failure
Terry Crews is not scared of pushing his boundaries, whether in a gym or on a movie set. Talking about comedy, Terry said, “Comedy is all about failure, and you need to learn how to fail because jokes don’t always work.”
The same could be said for working out as well. You would never realize your true potential until you go all-out in the gym. Bump up your training intensity, and you will be surprised by how much your body can endure.
2. You Get Better With Age
With age comes experience. Crews still trains with ridiculous intensity but has tweaked his workouts to better suit his busy schedule, age, and joints.
“As a young man, I could jump off a roof, fall on my back and get up without a problem. But now, if I stub my toe, I’m out for two weeks. It made me realize that instead of just working harder, I needed to work smarter. I used to lift lots of heavyweights for lots of reps, but it would wear me down. So I tried lowering the reps, and I found that if I just got two heavy reps in per set instead of five or six, I’d get more benefit from it. Plus I’d recover better, and I wouldn’t feel as tired.” – Terry Crews
According to The Expendables actor, you should experiment with different training techniques and figure out what works for your body. He believes that your workouts should always make you feel better, not worse.
Related: Benefits of High-Intensity Interval Training For Bodybuilders
3. Experiment With Food
Crews has been making adjustments to his diet regimen as he has gotten older.
Like many pros, Terry Crews used to eat five to six times a day when he was younger. But he eventually realized that he was eating too much and had to work out even harder to burn off the excess calories.
Terry is currently following an Intermittent Fasting (IF) diet that seems to be working wonderfully for him, but more on this later.
4. Run For a Better Physique
Terry Crews is an avid runner and runs four miles (6.5 km) a day. He claims to cover the distance in less than 30 minutes. On being asked about his running routine, Crews says, “I really notice the difference when I don’t run – I become irritable. I’m not the same person.”
Related: Why Running and Bodybuilding Are A Great Combination For Gains
5. Believe in Yourself
You need to set big goals for yourself and then have the faith and courage to pursue them. Terry believes in having people who want the best for you and see you succeed in your corner. You need to share your goals and progress with them. This close circle will keep you accountable in your transformation journey.
Check Out: Terry Crews Faces Off With CT Fletcher In This Intense Gym Session
Terry Crews Diet Program
Terry Crews does not believe in bulking or cutting. He believes in looking good all the time.
“I always stay about two weeks out from being able to take my shirt off.” – Terry Crews
Terry does not follow a typical Hollywood action star diet program. You will not see him gulping down 6-8 meals every day. And no, chicken breast and rice are not on his menu.
Crews follows a 16:8 Intermittent fasting (IF) diet. Meaning – He fasts for 16 hours straight and eats anywhere between 3-4 meals in an eight-hour window.
Terry eats his first meal at 2 pm, and his biggest meal comes at around 10 pm. During his fasting periods, he only drinks green tea and amino acids.
As per Terry, eating his biggest meal at night helps his body produce more testosterone and growth hormone while he sleeps – giving him more fuel for his workout for the next morning.
Related: Do Carbs at Night Make You Leaner or Fatter?
Terry Crews Diet Regimen
Meal #0 (5 am): A glass of amino acids. He drinks a gallon of amino acids a day.
Terry might also have a cup or two of coffee in a day, but with coconut oil and no sugar or cream. The oil provides healthy fats that his body needs in a fasting cycle.
Meal #1 (2 pm): Eggs and bacon with a salad, or a charcuterie board filled with salami, cheeses, bread, and of course, almonds.
Meal #2 (5 pm): Protein shake.
Meal #3 (8 pm): Bread, pasta, bison ribeye, sweet potatoes, and broccoli.
Snack (10 pm): Cheesecake/Pudding/Pie/Pinkberry
Terry Crews is a self-proclaimed dessert guy. He does not end his day without a slice of cheesecake or two. Terry being Terry uses almond flour as a base for the cheesecake as it provides him with essential healthy fats.
Cheat Days
Terry Crews follow the IF diet six days a week and allows himself one cheat day. On his cheat days, the Hollywood star eats whatever he wants – pizza, ice cream, pancakes, you name it.
Related: This Is How You Can Overcome A Cheat Meal
Terry Crews Workout Program
Terry’s athletic background and years of training experience weigh heavily in his training regimen. He prefers compound exercises such as power cleans and deadlifts as he believes these build “total-body power” and thicken his muscles.
After completing his functional routine, Terry focuses on specific muscle groups using isolation movements. Crews is an advocate of lifting heavy (especially for men in their 40s and 50s) as he believes it helps boost testosterone levels naturally.
Next Read: Isolation Vs. Compound Exercises: Strength, Weight Loss & More
Terry Crews Training Routine
Terry follows a five-day training routine and gives his body two days off to rest and recuperate from his workouts.
Monday: Legs
Warm-up: 5 minutes
Leg press: 4 sets of 10, 8, 6, 4 reps per set
Standing calf raise: 4 sets of 10, 8, 6, 4 reps per set
Hack squat: 4 sets of 10, 8, 6, 4 reps per set
Leg extension: 4 sets of 10, 8, 6, 4 reps per set
Hanging leg raise: 4 sets to failure
4-mile run
Terry Crews starts his workout routine with a leg workout. Unlike most lifters, Crews trains his calves in the middle of his leg training session. Remember: Figure out what works for you and stick with it. It is the fastest way of making progress in the gym.
Tuesday: Chest and Arms
Warm-up: 5 minutes
Push-up: 4 sets of 15 reps
Incline bench press: 4 sets of 10, 8, 6, 4 reps per set
Barbell bench press: 4 sets of 10, 8, 6, 4 reps per set
Pull-up: 4 sets of 25, 18, 15, 10-12 reps per set
Dumbell curl: 4 sets of 10, 8, 6, 4 reps per set
Bicep curl 21s: 4 sets of 7 reps per set
Push-up and dip superset: 3 sets to failure
4-mile run
On Tuesday, Terry trains his chest and arms. The Brooklyn Nine-Nine star does not spend more than 1.5 hours in the gym. He keeps his rest duration between sets limited to 60 seconds. So, focus on keeping your intensity high throughout the workout.
Wednesday: Stretch, Abs, and Cardio
Warm-up: 5 minutes
Push-up: 4 sets of 15 reps
Stretching exercises
Shoulder Side lateral raise: 1 set of 10 reps
Reverse fly: 1 set of 10 reps
Hanging leg raise: 1 set to failure
Crunch: 1 set to failure
4-mile run
The third day of the week is a relatively easy day for Crews. He performs a series of stretching exercises to loosen his muscles and improve his mobility. He finishes the workout with a couple of ab exercises done to failure.
Thursday – Back
Warm-up: 5 minutes
Barbell deadlift: 4 sets of 10, 8, 6, 4 reps per set
Pull-up: 4 sets of 10, 8, 6, 4 reps per set
Side to side chin-up: 1 set per side at 6 reps per set, and 1 set in the middle at 3 reps
Reverse-grip bent-over row: 4 sets of 10, 8, 6, 4 reps per set
Smith machine bent-over row: 4 sets of 10, 8, 6, 4 reps per set
Seated cable rows: 4 sets of 10, 8, 6, 4 reps per set
4-mile run
Terry follows a high-volume routine on his back day. He starts his back workout with deadlifts and then moves on to pull-ups for building width and ends with rowing exercises for thickness.
Friday – Shoulders and Plyometrics
Terry Crews includes a variety of exercises in his workouts to ensure he is targeting his muscles from every angle. Although his shoulder workout is short, he makes sure he has annihilated the muscle group by the end of the session.
Check Out: Top Hollywood A-Listers With Awesome Physiques
Supplements
Terry Crews relies on supplements to recover after his workouts and power him through his days. He uses the following supplements:
1. Multivitamins: Terry Crews takes vitamins thrice a day. It ensures that he is meeting his daily micronutrient goals.
2. Amino Acids: Crews wakes up at 4:45 am every day and eats his first meal nine hours later. He sips on amino acids throughout the day to keep his energy levels high.
3. Whey Protein: Protein is the building block of muscle. Terry has a protein shake between his lunch and dinner to ensure he is not burning off any muscle mass.
Next Read: TERRY CREWS’ SECRET UPPER BODY WORKOUT
Conclusion
Terry Crews know a thing or two-thousand about fitness. He has managed to maintain a ripped physique for 20 odd years. The Expendables star proves that age is just a number on your driver’s license.
If you were to internalize one thing from the Terry Crews workout and diet program, it should be this – experiment with a lot of new things and stick to what works for you – even if it means going against the grain.
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.
Zac Perna’s Guide To Picture Perfect Abs
Checkout how Zac Perna has built incredible abs.
Zac Perna is an Australian fitness influencer, coach, and trainer born on 7 May 1995. Known for his engaging content, Perna is fast becoming one of the most popular personalities in the fitness industry.
Zac Perna first started working out at the age of 15. Growing up, he suffered from a negative body image and low self-esteem. Not long after joining a gym Zac fell head-over-heels in love with the fitness lifestyle and the positivity it breeds.
The positive influence of working out on his mental and physical well-being inspired Zac to work towards helping people achieve the same result.
“My goal is to personally change as many people’s lives for the better through an honest, genuine connection; educating in fitness and health. My vision is to become the leading fitness influencer in Australia to demonstrate the impact humility and a passion for change can have on spreading positivity and reaching your goals.” – Zac Perna on being asked about his coaching aim.
Zac Perna Stats
Name: Zac Perna
Height: 5’7″
Weight: 156 lbs
D.o.B: 7 May 1995
Zac Perna Diet
Contrary to what most people think, abs are made in the kitchen. The crunches and leg raises you do in the gym only help carve your abdomen.
If you want chiseled abs, you will need to do more than a few crunches. Everybody has abs. It is just that most of us love them so much that we keep them protected under a layer of fat – at least this is what I tell myself every time I look at my flab.
But how do you build abs in the kitchen, you ask?
Crafting Greek gods’ like abs requires you to stay away from junk food as they contain unhealthy amounts of fats, carbs, and sugar and increase your risk of weight gain.
On the other hand, ab building foods help boost metabolism, enhance fat burning, and keep you feeling full between meals.
Related: Generation Iron Management Signs Rising Fitness Star Zac Perna
Zac Perna Nutrition Tips For Building Abs
According to the Australian fitness star, he suffered in the initial days of his transformation because he had no clue about what to eat. To help his fans from falling into the same trap, Zac recommends:
1. Not Overcomplicate Your Diet
Zac Perna feels that most people obsess way too much about macro splits and other minute diet details. He recommends keeping it simple and focusing on eating healthy, especially if you are just getting started.
You should include a variety of fruits, vegetables, animal products in your diet and minimize processed food consumption. Cut out sugar, soft drinks, and processed food from your diet regimen and include nutrition-dense foods.
Next Read: 10 Best Food For Gaining Size and Strength
2. Educate Yourself
Even after arriving at the ‘perfect’ diet plan, you should never give up researching how to improve it. Zac advocates reading about dieting, different foods, macros, and calories, and how you can manipulate them to suit your goals.
Perna also recommends downloading a calorie tracking app and logging your everyday meals. By counting your calories, you will get a good idea of what you are eating and what you need to do to improve your physique.
3. Meal Prep
Zac Perna suggests learning how to cook delicious and healthy food. According to him, meal prep is an easy way to stay compliant and consistent.
Perna has tried all the meal prep methods and believes that cooking every three days works the best for staying consistent with your nutrition program as you do not need to freeze any meals, and the food stays fresh and delicious.
Zac Perna Diet Plan
Zac routinely switches between bulking and cutting phases. He increases his calorie intake during the off-season and cuts them back when prepping for a show.
Related: Zac Perna Breaks Down The TRUTH About Burning Fat
Zac Perna Bulking Diet
While some people like to dine at McDonald’s every day during their bulking cycle, Zac prefers eating clean when trying to put on muscle mass. Here is what he eats:
Meal #1: Tuna and rice (515 calories, 28g protein, 66g carbs, 14g fat)
Meal #2: 2 pieces of fruit during his workout (400 calories, 100g carbs)
Meal #3: Rice flakes and crumpets (932 calories, 45g protein, 160g carbs, 7g fat)
Meal #4: Beef sumo and white rice (820 calories, 61g protein, 80g carbs, 29g fat)
Meal #5: Salmon and egg rice (722 calories, 40g protein, 80g carbs, 23g fat)
Meal #6: Chicken and sweet potato (500 calories, 46g protein, 70g carbs, 3g fat)
Meal #7: Protein shake (130 calories, 25g protein, 1g carbs, 1g fat)
Next Read: Different Diets You Should Try to Build Muscle and Lose Fat
Zac Perna Shredding Diet
Unlike most athletes, Zac does not eat boring while leaning down for a show. He eats ice cream every day while shredding. Yes, you read that right. Here is Perna’s shredding diet regimen:
Meal #1: Japanese style omelet (207 calories, 17g protein, 4g carb, 13g fat)
Meal #2: Post-workout protein bowl (410 calories, 32g protein, 56g carbs, 4g fat)
Meal #3: Chicken tenders and potatoes (433 calories, 48g protein, 44g carbs, 8g fat)
Meal #4: Chicken thighs and mixed vegetables (412 calories, 38g protein, 0g carbs, 28g fat)
Meal #5: Protein ice cream (31g protein, 16g carbs, 10g fat)
Zac Perna Workout Principles
Being equipped with the correct training principles from the get-go can make all the difference in your transformation. Zac’s most important training tips include:
1. Finding the Right Training Time
Zac Perna prefers training early in the morning as, this way, he can start his day with what he loves the most. On top of that, his morning workout routine powers him to get through the rest of his day.
As per Perna, waking up early every day trains your body to perform in a state with distractions and teaches your mind to suck it up and do what has to be done.
2. Finding the Right Training Program
Zac believes that many people make the mistake of imitating someone else’s training routine. He recommends trying a variety of training routines and coming up with a personalized program based on what works the best for you.
3. Focus on Your Form
Perna is a huge advocate of starting small and focusing on your form in your initial days. If you train with poor form for three years and develop bad habits, you will end up doing the same thing for another three years, but probably with twice the amount of weight, increasing your chances of injury.
On top of that, unlearning the bad habits can take a lot of time and set you back on your transformation journey by a big margin. Zac Perna recommends focusing on the eccentric and concentric parts of every lift as it can help improve your mind-muscle connection and leave you with a muscle-ripping pump.
Related: 6 Ways To Improve Your Mind-Muscle Connection
4. The Ideal Rep Range
According to Zac Perna, if you are looking to build muscle mass, you should be performing anywhere between 8-12 reps of every exercise. If you want to build strength, do six reps or less.
On the other hand, if you want to work on your endurance, target 20-25 reps. Zac is a proponent of lifting heavy and believes in using a weight that helps him reach muscle failure between 8-12 reps.
5. Do Not Overlook the Importance of Rest
The YouTube sensation believes that the importance of rest is often overlooked, and most beginners are attracted to the ‘hardcore’ training philosophy and end up adopting the “rest when I’m dead” approach.
Remember: You break muscle when you are in the gym, and growth occurs outside when you are resting.
If you do not give your body enough time to rest and recuperate from your workouts, you will fail to improve and grow. Rest is especially important in cases of small muscle groups like abs, arms, and calves. If you train them every day, you will end up overtraining them.
Check Out: This Awesome Zac Perna Home Workout Routine is Simple Yet Effective
Zac Perna Ab Workout
Zac follows a circuit training routine for his abdomen. It helps him annihilate his abs in a short period. His ab workouts do not last more than 15-20 minutes.
The fitness athlete focuses on contracting his abs with every rep and hits them from every angle possible to ensure overall development. Perna also advocates not going too heavy while training abs or hitting them too often as, like every other muscle group, they too are a muscle, and you might end up with a bloated-looking gut.
Zac Perna Ab Training Routine
Circuit Training: 4 circuits of 4 exercises
In the circuit, you will not be taking a break between the exercises but are allowed a one-minute rest after completing one circle. You will complete four circuits in total.
Must Read: Top Signs Of Overtraining And How To Avoid It & Tackle Fatigue
1. Hanging Leg Raise: 15-20 reps
Steps:
Grab a pull-up bar with a shoulder-width overhand grip.
Your body should be in a straight line at the starting position. Keep your toes pointed throughout the exercise.
Lift your legs in front of you while keeping your upper body stable and maintaining a slight bend in your knees.
Raise your legs until your legs are slightly above parallel to the floor.
Exhale sharply at the top of the movement and contract your abs.
Slowly return to the starting position.
Repeat for recommended reps.
Make sure you are not using momentum by swinging back and forth to lift your legs.
Zac’s Tip: On the way up, lift your hips along with your legs. Limiting the movement to your legs will result in greater hip flexor recruitment.
2. Rope Crunch: 15-20 reps
Steps:
Set the pulley machine at the highest setting, add a rope attachment and position yourself beneath it, on your knees and facing the machine.
Reach up and grab the rope attachment with a neutral grip (palms facing each other).
Pull the rope down until your hands are next to your ears.
Crunch down, lowering your elbows to your knees.
Exhale and contract your abs at the bottom of the movement.
Return to the starting position with a slow and controlled movement.
Repeat for recommended reps.
Zac’s Tip: The rope crunch is one of Zac’s favorite ab exercises. He uses a moderate weight on the exercise. Using more weight than you can handle takes away the tension from your abs and puts it on your back.
3. Cable Oblique Side Crunch: 15-20 reps (each side)
Steps:
Set the pulley machine at its highest setting and add a D-handle attachment.
Position yourself beneath the D-handle, on your knees with your left side towards the pulley machine.
Reach up with your right arm and grab the handle with an overhand grip.
Place your left hand on the obliques on your right side.
While breathing out, perform a crunch on your right side and contract your obliques at the bottom of the movement.
Instead of bending to your right, perform a diagonal crunch so that your obliques get the most work.
Return to the starting position.
Repeat for recommended reps before switching sides.
Zac’s Tip: In the side crunch, your goal should be oblique annihilation. Use a lightweight and focus on following the perfect form.
4. Vacuum: 1 Minute
Steps:
Bend at your waist and support your upper body with your hands on a table or dumbbell rack around hip height.
Take in a deep breath through your nose and then blow it out through your mouth sharply until you feel there is no more air left in your lungs.
With your lungs devoid of air, pull your abdominal column in by inhaling sharply through your nose.
While performing the final step, try to touch your navel to your spine.
Note: At first, it will be hard to hold a vacuum for even 10 seconds. Practice it repeatedly throughout the day until you hit the 1-minute mark.
Zac’s Tip: Everyone focuses on ab moves that hit the visible rectus abdominis, the six-pack muscle. But they skip the transverse abdominis, or TVA, which is the deepest layer of abdominal muscles. Performing the vacuum pose trains the TVA which, in turn, helps stabilize your core.
Next Read: Pump With Perna: Massive Chest Workout With Zac Perna
Wrapping Up
Zac Perna takes a mindful approach to his training, diet, and recovery programs. His training and diet routine focuses on getting the best bang for his buck.
Building a picture-perfect midsection requires discipline, patience, and persistence. Now that you have all the tools, we look forward to seeing your transformation. God speed!
Who is your favorite fitness YouTuber? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How Strict Should Your Holiday Diet Be To Keep On Gains
Enjoy the holidays and give yourself a break.
The holidays can be a stressful time for many and it usually centers around all that food and a so called holiday diet. You’ve worked hard all year and now its time to see friends and family, open gifts, and indulge in what is sure to be a worthwhile feast. But your holiday diet shouldn’t have to be as strict as you think and with the right approach, you can still enjoy all the tasty food around you without ruining your gains.
It may be hard. We won’t lie. But there are certain things to keep in mind and certain mindful eating practices that can help. And while we don’t want to make it seem like you can eat everything in sight, our bodies are pretty good at handling the occasional binge and working to counter act any negative effects associated with it.
So, your gains matter and we get that. But knowing the right way to handle the holidays and knowing just how strict your diet should be can be a game changer. That holiday diet can be intimidating, but it isn’t impossible to manage. Keep on your gains and give yourself the best chance at success with a well-thought out and well-designed holiday diet.
Things To Keep In Mind
Entering the holiday season, there are certain things to keep in mind. These are not set in stone solutions but they can greatly help you when it comes to counteracting some of the effects of that holiday diet which may affect your gains.
Protein
Eating plenty of protein will keep you full and limit some of that snacking you do, while also limiting your meal portion sizes. Protein is a great tool to give you a boost to nutrition and training (1) and there will most certainly be plenty at your holiday party. Don’t neglect this valuable macronutrient and use it to your advantage.
Hydration
Staying hydrated is key and this can work to really influence all your gains, as well as your overall health. Working to assist a number of bodily functions, while also aiding in that feeling of fullness, staying hydrated is absolutely key (2). Plus, with some alcohol in the mix, this is a smart choice for controlling the fate of your gains.
Exercise
What we mean by this isn’t a grueling workout in the gym. But it would be nice to go for a walk or a hike with family and friends to keep your body moving while also getting fresh air. While this might not be your traditional sense of exercise, it is still putting your body in motion to move.
Mindful Eating Strategies
Mindful eating is the idea that you can encourage a healthier relationship to food and enjoy the experience, as opposed to shoveling forkfuls of pie in your mouth. The point is to maintain control while also allowing yourself to enjoy the moment (3). Why this would work during these holiday meals is that with so many good dishes on the table, it can be easy to want to rush and eat as many plates as possible. But with mindful eating strategies, you can better prepare yourself to keep on gains.
Sit Down To Eat
It can be easy to want to just grab food on the go and walk around with a bowl of chips. If you try to make it a point to only eat when you are sitting, you can better control how much you actually eat and limit the potential for weight gain.
Schedule
We aren’t saying here that you need to plan your day for strict times when to eat, but plan to eat breakfast, lunch, and dinner and fill in the gaps if you start to get hungry.
Your Body Is Resilient
While this isn’t meant to say eat absolutely whatever is placed in front of you, it is important to know that your body is quite resilient and can handle the occasional binge fairly well. For those worried about short term effects, you will not see significant increases in fat mass or overall weight (4). Instead of storing those excess carbs, your body will shift and kickstart your metabolism to burn those incoming carbs, essentially just changing what is being used for fuel. As for your blood sugar levels, this and insulin production will remain unchanged (5).
Again, while this isn’t meant to give you the impression you can eat everything in sight, it should be comforting knowing your body is more resilient than we may give it credit for. When paired with a healthy diet and training routine year round, your body works hard to tackle days where you just want to eat and enjoy.
Enjoy The Holidays
With all of this said, the holidays are a time to enjoy with family and friends. You’ve worked hard all year and have pushed your body to the limit, but now its time settle down, enjoy some great food, and unwind. Push those thoughts of losing gains and failure away and just enjoy the time you have with those around you.
Wrap Up
That holiday diet can be tough, but it is possible to get through it without losing gains. Focusing on certain things while also working with mindful eating strategies can greatly influence all of those gains. Even though it can be easy to get caught up on the gains train, sometimes you need to hop off so you can enjoy the time you have with family and friends and can better enjoy life’s moments. Your strict holiday diet doesn’t have to be so strict, for you can enjoy the holidays and see great gains.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Popkin, B.; et al. (2011). “Water, Hydration and Health”. (source)
Dunn, C.; et al. (2018). “Mindfulness Approaches and Weight Loss, Weight Maintenance, and Weight Regain”. (source)
Hengist, Aaron; Edinburgh, Robert M.; Davies, Russell G.; Walhin, Jean Philippe (2020). “Physiological responses to maximal eating in men.” (source)
Hengist, Aaron; Betts, James; Edinburgh, Rob (2020). “Here’s how to body reacts to one-off overeating-new research”. (source)
Best Way To Boost Testosterone Through Your Diet
Know how to tackle your testosterone problem by changing your diet.
Many of us may take our testosterone levels for granted but for those who need a boost, the change may happen through your diet. While thinking of and dwelling over what our testosterone levels might be isn’t totally necessary, it is important to know at least where we stand. Testosterone is important. As a vital sex hormone, it helps with a host of bodily functions and if decreased, can hurt our gains and overall results.
What we eat can drastically affect how we feel. And when it comes to something like testosterone, this can work for us by increasing levels or against us by decreasing them. Whatever the case may be, knowing that the possibility to change your testosterone fortune through your diet is a great benefit to you. That means less trips to a doctor or saving money on certain supplements. It’s just adding and subtracting a few things from your grocery list.
Let’s check out the top ways to boost your testosterone through your diet so you don’t have to worry about low T levels again. The right foods and right approach can greatly affect just how well your testosterone levels increase.
Why Testosterone Matters
Testosterone is a vital sex hormone used for many bodily functions that keep us operating every single day. Testosterone has a role in building muscle mass and building stronger bones for better functional movements and overall health (1), improving sex drive, increasing mood and an overall quality of life, among others like our overall development. Low levels of testosterone can hinder these processes and work against us, either against our training, health, or both.
Foods That Work
When it comes to boosting your testosterone levels, the right foods can greatly impact how your levels change. By taking your diet and making sure it works for you, the right approach is all you need to start seeing results.
Fatty Fish
Having too low of fat in your diet can lead to lower levels of testosterone and including healthy fat options can increase hormonal health for the best in terms of those levels (2).
Similar to fatty fish, having that fat in your diet is key. But what avocados have is boron which has promising and worthwhile benefits to increasing testosterone levels.
High Protein Foods
These are necessary because too little can affect testosterone production. Also, protein will help with weight loss and management and if you have a higher body fat percentage, this can decrease testosterone production as well (3).
Chicken, grass-fed beef, wild salmon, eggs, lentils
Complex Carbohydrates
A great source for increasing energy and mood, all playing into testosterone production on a more efficient level.
Oats, quinoa, brown rice, sweet potatoes
Ashwagandha
A popular herb in testosterone boosters, this can help deal with stress and those stress levels while boosting growth and increasing T levels (4).
Foods With Magnesium
Magnesium does have links to testosterone production and focusing on foods with these levels can improve sleep and work to boost production.
Dark chocolate, spinach, banana, various seeds and nut butters
Food That Don’t Work
On the other hand, knowing what not to eat can work wonders for you as you seek to change your testosterone reality. Some foods can work against testosterone and counter the effects, often times too strong, and avoiding these foods can be of great service to you.
While we all love sugar, kicking this out or at least limiting it is important for testosterone production given its impact on insulin and the resistance your body can potentially build up.
Alcohol can interfere with hormone production and may counteract the process of testosterone production. While this is on a level of heavy alcohol use, it is still important to monitor especially if you are someone seeking results (5).
Dairy products can affect testosterone synthesis by working against it to produce estrogen, as well as increasing blood insulin, both having negative effects towards testosterone production.
Soy is the same deal as dairy in that it will raise your estrogen levels and hurt those valuable testosterone levels, making soy products something to kick to the curb.
Other Ways To Boost Testosterone With Your Diet
While foods are great and can work well for you, other approaches, whether they be training or diet related, can help as well.
HIIT Workouts
Performing HIIT workouts will work for better muscle growth overall resulting in less protein breakdown. As a result, this helps increase testosterone levels to help maintain that muscle mass. More muscle works to create more testosterone. Plus, HIIT workouts are great ways to see those desired body composition changes.
Intermittent Fasting
Intermittent fasting is a great diet for those wanting to increase testosterone levels because it will work to avoid overeating and help with weight management, since higher body fat percentage leads to less testosterone. It also can increase growth hormone which is closely tied to testosterone as well.
Best Supplements To Boost Testosterone
For those struggling to boost their testosterone levels, looking towards the right supplements is all you need. While plenty of options do exist, working with premium and high-quality products can make life just a little bit easier. A testosterone booster is a great supplement for those looking to increase testosterone and vitality and what a good test booster will do is increase strength and muscle growth, burn stored fat, increase your sex drive, and improve overall mood. This is exactly what you need when looking to increase growth and see those results you want most.
Wrap Up
It can be challenging to accept the fact that you are suffering from low T levels. But don’t let that be emasculating. Taking the right steps to address and fix the situation can make it seem like it never happened. Through what foods you eat, your dietary approach, or using a testosterone booster, you can see those results you want most and get those levels back to where they belong.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Sinha-Hikim, I.; et al. (2002). “Testosterone-induced increase in muscle size in healthy young men is associated with muscle fiber hypertrophy”. (source)
Zaima, N.; et al. (2016). “Effect of dietary fish oil on mouse testosterone level and the distribution of eicosapentaenoic acid-containing phosphatidylcholine in testicular interstitium”. (source)
Alemany, J.; et al. (2008). “Effects of dietary protein content on IGF-I, testosterone, and body composition during 8 days of severe energy deficit and arduous physical activity”. (source)
Singh, N.; et al. (2011). “An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda”. (source)
Walter, M.; et al. (2006). “Controlled Study On The Combined Effect Of Alcohol And Tobacco Smoking On Testosterone In Alcohol-Dependent Men”. (source)
Bodybuilding Vs. Powerlifting Diet: Differences, What To Know & More
Each requires strict attention, but in different ways.
As the athlete you are, you may have found yourself with the choice of being a bodybuilder or a powerlifter but the idea around the bodybuilding vs. powerlifting diet has you stumped. While it is possible to be both, the approach to each is very different, for the end goal is different. We know you get it. But sometimes people still think they can get away with certain things only to find that comes back to bite them. With two sports that require attention to detail, just with different elements, you can no longer escape the idea that the crossover is an easy one.
With that said, we know you want to try. But at the core of the issue is the end result of both bodybuilding and powerlifting. Bodybuilding is for those seeking that shredded aesthetic and well-rounded appearance. Not a single muscle imbalance visible. While on the other hand, powerlifters aren’t as concerned about appearance as they are performance, being able bench, squat, and deadlift insane amounts of weights. So, yes, both athletes can lift big. We aren’t trying to be insulting. But what we are saying is that for those wanting to walk the stage in a bodybuilding show, your goal is drastically different than a powerlifter and it comes from diet.
Let’s take a look at these two sports and nail down the difference between the bodybuilding and powerlifting diet. You won’t be disappointed by the results once you know exactly what you’re looking for. And you may find crossover that allows you the opportunity to do both and do well in both sports.
Bodybuilding Vs. Powerlifting Differences
The overall difference between these two sports is strength vs. aesthetic. Now this is not to say that bodybuilders aren’t strong or powerlifters aren’t shredded, but the point is that the end goal is different. Bodybuilders are seeking that perfect symmetry, which is built on sculpting and increasing size, but at the end of the day, there is no weight to lift to determine a winner. Top prize is in the eye of the beholder. For powerlifters, the desire is to be as strong as possible and to lift as much weight as possible, so while they may care about their appearance, the only thing they are judged on is their raw strength and mental will to lift massive amounts of weight.
In order to achieve this, training is different as well as diet. Of course, there is crossover with certain exercises but at the end of the day, there needs to be a structured plan for getting what you want. So, said differences between these two lie in approach and the intended overall goal.
Bodybuilding Diet Vs. Powerlifting Diet
Jumping into the diets for these two, as this may be the crux of the issue. Bodybuilders need to make sure they are getting enough fuel to power them through their workouts, while still limiting carbs and fats so they can be as lean as possible. A powerlifter is trying to find the right balance of macronutrients to continue to build strength and overall mass to not lose any strength gains whatsoever (1).
The foods are most likely the same for both bodybuilding and powerlifting, as both kinds of athletes are looking to take optimal care of their bodies. Protein would consist of lean meats, fish, eggs, and even beef once in a while to mix things up. Carbs may see sweet potato, brown rice, whole grain pasta, and whole wheat toast. As for those fats, maybe nuts or nut butters, avocados, and certain oils may make it into the mix.
The difference herein lies with the amount of macronutrients and balancing out calories so you don’t gain weight as a bodybuilder and still have enough energy as a powerlifter. So, a bodybuilder will prioritize protein over all else, making sure they get adequate amounts to keep them full and build lean muscle (2). Carbs and fats will be present, but depending on the time of year, in much smaller quantities.
Powerlifters will seek an optimal balance of all three as they need them to thrive. Their training is depleting and ensuring their energy stores are restored can work wonders for their gains. Ultimately, we’ve found that it is about the balance and how each athlete structures their plan.
What Supplements To Take For Each
Supplements are a huge part of the game and can greatly affect our training, performance, health, and wellness. By working with premium and top-tier products, you get the most out those hard workouts as you seek to see great results. Many of the supplements out there can be used by both bodybuilders and powerlifters which allows both kinds of athletes the option to take charge and thrive in their respective sport.
When looking at great supplements to add to your routine as either a bodybuilder or powerlifter definitely consider the three main ones being pre-workout, intra-workout BCAAs, and protein powders as these will cover all the needs of your pre-, mid-, and post-workout routines. Creatine is also a big one for increasing strength and size and can work wonders for absolutely all your strength training goals (3). For health and wellness, both athletes can benefit from an omega-3 supplement, a super greens product, and of course, a multivitamin.
Supplements that may differ, for example, are fat burners and mass gainers. A bodybuilder may be more inclined to take a fat burner to help shed calories and burn that unwanted fat to add to that shredded aesthetic while a powerlifter will look more towards a mass gainer to pack on mass and increase size.
Wrap Up
The bodybuilding vs. powerlifting diet debate seems to truly lie in how much is needed for each respective athlete. Both athletes take care of themselves and seek to put the best foods and supplements in their bodies. With different goals and the end result needing to be different, what matters is quantity and knowing how many calories to put into your body. For those looking to succeed, know your limit and work hard to hit it, for the results of a quality diet are hard to ignore.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Oliver, J.; et al. (2010). “Macronutrient intake in Collegiate powerlifters participating in off season training”. (source)
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Francaux, M.; et al. (1999). “Effects of training and creatine supplement on muscle strength and body mass”. (source)