Tag: eating
Iain Valliere Shares Shredding Diet 2 Weeks from 2023 Toronto Pro Supershow
Canadian bodybuilder Iain Valliere is a promising Men’s Open contender who many believe to be in the mix of Olympia title contention. Although he missed a step in his last appearance, he’s determined to turn things around and get back on track. In a recent YouTube video, Valliere shared his shredding diet two weeks from the 2023 Toronto Pro Supershow.
Iain Valliere started competing as a Men’s Open contender in the IFBB Pro League in 2015. He turned in several strong performances in national competitions such as the 2016 Vancouver Pro and Toronto Pro Supershow. In 2018, Valliere extended his run with back-to-back fourth-place finishes at the Indy Pro and Vancouver Pro. The victories earned him an invite to the Mr. Olympia contest, where he placed 14th.
Valliere continued to work his way up the ranks. He narrowly missed out on gold at the 2019 Toronto Pro Supershow. While he did not make it to the Olympia in 2019, he maintained his consistency with top-four placings at the Vancouver Pro and Tampa Pro. He scored the top prize at the 2020 New York Pro and finished seventh at the Mr. Olympia. Then he earned the 2021 Texas Pro and 2021 Tampa Pro titles and got seventh at the Olympia.
Last season, Valliere came out on top of the 2022 Vancouver Pro and entered the Mr. Olympia brimming with confidence. However, he missed the mark on stage in Las Vegas last December. He finished 11th. Following the result, he opened up on his challenges with peaking for the show.
Valliere made the case for eliminating the Men’s 212 division earlier this year. He explained that the 212 should be absorbed by the Open class given the rise in contenders switching divisions as some have found success including former 212 Olympia champ and Open runner-up Derek Lunsford and Shaun Clarida.
Iain Valliere revealed he left Patrick Tuor to rejoin coach Matt Jansen two months ago. He believes the reforged partnership would put him in a better place for his return at the 2023 Toronto Pro Supershow. Then, he showed off a jacked physique update where he weighed 280 pounds and detailed his new diet and training plan under Jansen.
Iain Valliere shares the full day of eating 2 weeks out from the 2023 Toronto Pro Supershow
In a recent YouTube video, Iain Valliere shared his full day of eating and supplements he’s using two weeks out from the 2023 Toronto Pro Supershow.
“We’re just about to have meal one getting all my digestive supplements and we got our betaine, digestive enzymes, digestive gut health and the zinc,” said Valliere. “I’m taking all these with my first and last meal. Two caps and the zinc carnosine. I’ve been doing one of these with every meal. Then dosing this tube instead of doing two once or twice a day I’m just taking one with all six of my meals.”
Valliere’s full day of eating
Meal 1: 220g extra lean ground beef, 140g rice
Meal 2: 220g chicken, 140g rice, green beans
Meal 3 (pre-workout): 250g fish, 100g rice, kale with RTD pre-workout
Intra-workout: 2 scoops of EAAs
Meal 4 (post-workout): 250g white fish, 150g Yukon or yellow potato, kale with 10g of glutamine, 5g creatine
Meal 5: 250g fish, greens (broccoli and green beans), 10g oil
Meal 6: 250g steak, asparagus, and cucumber
Iain Valliere is certain he’s in a good spot going into the upcoming contest. He revealed not much had changed in his preparations under Jansen but hinted at the possibility of a revamped drug protocol in the final stages of prep.
Olympia judge Terrick El Guindy praised Valliere for his impressive physique and work ethic earlier this month. Guindy highlighted a need for Valliere to level up his back and calves along with his posing skills. Meanwhile, the 32-year-old has focused on keeping his weight under control in the 2023 off-season. Valliere gave fans an update on his progress going into his next outing where he promised his best look yet.
Valliere appears confident about his chances at the upcoming 2023 Toronto Pro Supershow. He will aim to earn an invite to Olympia, taking place November 2-5 later this year.
You can watch the full video below.
RELATED: Iain Valliere Talks Atrophy in Lats, Says Big Ramy’s ‘Muscle Volume’ Led to ‘Severe’ Nerve Damage
Published: 26 May, 2023 | 11:33 PM EDT
Bodybuilder Breon Ansley Shares Full Day of Eating in 2023 Off-Season with 1 Meal of Choice A Day
American bodybuilder Breon Ansley reached the pinnacle of the Classic Physique division as a two-time Olympia champion. He’s getting ready to switch to the Men’s 212 division this season. In a recent video uploaded on YouTube, Ansley shared his full day of eating in the off-season and chooses one meal of his liking a day.
IFBB Pro competitor Breon Ansley first rose to prominence for his impressive physique in the Classic Physique class in 2016. He handily dispatched the competition at the 2016 Prestige Crystal Cup and won gold to earn an invite to the Mr. Olympia competition. He earned fourth place in his first-ever Olympia appearance.
The next year, Ansley brought a significantly improved package on the stages of the 2017 New York Pro. He won the contest and made his way to the 2017 Mr. Olympia, where he battled with reigning four-time Classic Physique Olympia king Chris Bumstead for the top prize. In the end, Ansley managed to ward off the budding Canadian sensation.
Ansley kicked off the 2018 season with a commanding victory at the Arnold Sports Festival en route to a successful title defense at Mr. Olympia. Bumstead inched closer but could not do enough to overwhelm the two-time champion. In 2019, Ansley finally got dethroned by ‘CBum’ in a close-fought battle and took silver. Bumstead held on to the title ever since.
The 43-year-old missed the mark at the 2022 Arnold Sports Festival, settling for a fourth-place finish last year. He expressed his disappointment at the result but ensured he would return stronger than ever following the show. Then, Ansley declared it would be his last run in the Classic Physique class due to the weight cap. He gave fans a look into his intense high-volume lower-body training session for building muscle weeks later.
There was a lot of speculation about whether Breon Ansley would join the Men’s 212 division. The rumors were fueled after he presented a bigger package in a guest-posing appearance at the NPC AL State Championships last September. Ansley collaborated with fitness sensation Mike O’Hearn for a sleeve-busting arms workout in preparation for the 2022 Mr. Olympia. He followed up the session with a brutal upper body workout using rest-pause training methods last October.
‘The Black Swan’ smoked a challenging legs workout in the build-up to the Olympia in December 2022. He confirmed his plans to move two the 212 category and revealed that Olympia would mark his final competition as a Classic Physique competitor days before the event.
Breon Ansley shares the full day of eating (with 1 meal of choice)
In a recent YouTube video, Breon Ansley shared his full day of eating while choosing one meal of his choice per day.
Meal 1 (8 am): 4 whole eggs & 150g cream of rice (sometimes, he mixes in 25g of ISO whey protein).
Meal 2: 10pc chicken nuggets, medium fries, crispy chicken plain burger.
Snacks: cashews, almonds, macadamia nuts, or rice cakes with peanut butter.
Meal 3: 7oz salmon and 150g of cream of rice.
Meal 4: 6oz chicken and 150g cream of rice.
Protein shake (25.5g protein).
Meal 5: 6oz bison and 120-130g sweet potatoes.
Breon Ansley had a heartfelt conversation with Chris Bumstead following the 2022 Mr. Olympia, where he placed fourth while Bumstead secured his fourth title. They both lauded each other as Ansley passed on the torch to Bumstead, bringing a decisive end to their competitive rivalry.
Ansley is focused on adding more muscle mass to his frame now that he has a higher weight limit for competition. Fans will be excited to see him make a splash in the 212 division.
You can watch the full video below.
Published: 11 May, 2023 | 8:58 AM EDT
William Bonac Shares Full Day of Eating During Contest Prep for 2022 Mr. Olympia
Bodybuilder William Bonac is gearing up for the upcoming 2022 Mr. Olympia, scheduled for Dec. 15-18 at Planet Hollywood Resort & Casino in Las Vegas, Nevada. In a recent YouTube video, Bonac shared his full day of eating in prep several weeks from the Olympia. William Bonac first gained attention in the IFBB Pro League for…
Binge Eating – Causes and How To Overcome It
The cause of binge eating and how to get past it.
What is binge eating? Binge eating is defined as the consumption of an unusually large amount of food in a short period accompanied by a sense of loss of control. An eating disorder can lead to obesity, depression, hypertension, and many other physical and mental problems.
Overweight people give various reasons for their weight gain like having heavy bones, bad genetics or some unique disease which is limited to them but they never admit that they are binge eaters.
The Causes of Binge Eating
Self-judgment
A negative self-image is largely based on one’s shape, weight, and self-control. When an individual starts believing that they can never lose weight and get in shape, they start to take comfort in binge eating.
Mood Fluctuations
The more volatile your mood, the more you’re prone to binge eating. The reason for this is that eating highly palatable foods makes us feel better during that brief moment of sadness, happiness, loneliness, frustration. Binge eating also serves as a temporary distraction from negative emotions.
Many people also fall upon binge eating because eating acts as an escape from their current situation. Finally, there are some people who can’t tell the difference between being hungry and being bored.
Following a Barbaric Diet
There is a high probability that you know someone who got in shape for a brief period before returning to their old selves. These people can’t keep the weight off because they follow too strict a diet to achieve their goal. Once their program ends, they tend to eat everything they can get their hands on.
Overcoming Binge Eating
Eating Small and Frequent Meals
If your goal is to lose weight, you should consider switching to a diet plan where you eat 5-8 small meals in a day as compared to the usual three big meals. These meals should come at a gap of three hours.
Eating frequent meals will not only limit your chances of binge eating by keeping you full throughout the day, but it can also help you in your weight loss journey by spiking your metabolic rate. It means that you’ll be burning fat even while you’re Netflix and chilling.
A Little of Everything
While on a diet, many people make the mistake of having a forbidden food list. These foods turn into “trigger foods” in that their consumption can cause considerable anxiety and can prompt binge eating.
Instead of going cold turkey on them, you should limit them to cheat days or a couple of days a week – if your diet plan allows. Once there are no forbidden foods, you don’t have to worry about random binge eating encounters.
Join a Physical Activity
Don’t worry, we’re not asking you to get a gym membership or train for a marathon. Research shows that working out for at least three days a week can help improve and maintain your health.
When you put in the effort to improve your physique, you’re less likely to let that hard work go to waste by picking up a donut with the coffee. Make a list of physical activities that bring you some pleasure and follow them for at least three days a week.
What is your favorite cheat meal? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Eating These 6 Foods Will Heat Up Your Sex Life
Eating These 6 Foods Will Heat Up Your Sex Life
For the majority of the lifters, eating and sex are two of their most favorite activities. What if we told you eating could improve your sex life? No, we’re not some angels sent from the heavens to fulfill your destiny. We’ll be talking facts here.
If you pop faster than a packet of corn, you’re going to greatly benefit from the things you’re going to learn today. What you eat affects how you’re going to perform under the sheets. Unlike your muscular structure, your sex drive isn’t dependent on your genetics.
If the blue pill or alcohol are your entrusted solutions for lasting longer in bed, we can imagine your insecurities. The fact that you’re reading this article is enough to establish that the duration you last in bed is directly proportional to your partner’s satisfaction.
Eating the right food won’t only improve your performance, it can help treat erectile dysfunction as well. The icing on the cake is that these foods benefit both ladies and men. So, eating a dinner consisting of these foods before hitting the sack will be a great idea.
6 Foods That’ll Improve Your Sex Life and Libido
Bananas
Well, eating a banana on a date might be a tad too suggestive but it will ensure you’re starting things on the right foot. Bananas are one of the best sources of potassium and B vitamins.
These nutrients can help boost low energy levels – a common cause of low libido. B vitamins and potassium also contain bromelain enzymes, which help boost sex drive and can treat erectile dysfunction.
Potassium fights the effects of high sodium foods. Food high in salt can reduce the blood flow to the genitals which can make it harder to reach orgasm. Pro tip – if getting adventurous on the dinner table is not your thing, you would want to avoid eye contact while eating the banana.
Oysters
This certain body part resembling food is rich in zinc. Zinc is a mineral that elevates testosterone while simultaneously boosting growth hormone. Both of these enhance physical performance (in and out of the sheets) and muscle growth.
It is no secret that adding seafood to your diet can improve your daily protein intake quantity and quality. Seafood can also improve your immunity as they are rich in omega fats.
While the oysters might not look like salmon or tuna, they offer fish-like benefits and have high levels of B12, vitamins A, D, calcium, iron, selenium, copper, and zinc. A study conducted in Turkey concludes that zinc has the potential to help restore nitric oxide activity (resulting in better blood flow) in a man’s equipment.
Nuts
Clarification – the foods on the list are not deliberately listed to be implicative, we swear. Nuts like walnuts, peanuts, and pistachios all contain the amino acid L-arginine, which is one of the building blocks of nitric oxide.
Nitric oxide (NO2) is a naturally occurring element in the body that helps the guys maintain an erection. L-arginine dilates the blood vessels which enables a better flow of blood throughout the body.
Eating nuts regularly can also help in reducing cholesterol levels. The higher your cholesterol levels, the harder it will be for the blood to travel to different parts of your body – including your pee-pee.
Watermelon
If rumors are to be believed, eating watermelons will make you last longer than a camel in the desert. Watermelon contains an amino acid called citrulline which when converted to arginine, can boost nitric oxide synthesis and vasodilation.
A naturally occurring chemical called lycopene is present in high amounts in watermelons. Lycopene equals viagra in its ability to relax blood vessels which improves circulation to certain, ahem, body parts.
If L-arginine and citrulline sound familiar to you, it’s probably because most of the pre-workout supplements on the market contain both of these elements. These amino acids help in achieving a nasty pump in the gym.
Red Wine
Red wine might be the perfect way to start a long romantic night. According to a Journal of Sexual Medicine study, women who drank one to two glasses had heightened sexual desire compared to ladies who didn’t drink any wine.
But why red wine and not whisky, you ask? The antioxidant profile of the wines (like other food items on the list) triggers nitric oxide production in the blood which relaxes the artery wall and carries blood down south.
Pro trip – alcohol before a date night can be a two-edged sword. While going on a date with a girl who is out of your league might give you jitters, consuming a glass too many will stop the show before it starts.
Dark chocolate is another women’s favorite that is also great for improving your sex life. It also happens to be the most researched of the aphrodisiac foods. An antioxidant called flavanol is present in dark chocolates which like lycopene in the watermelons can boost nitric oxide levels and blood flow.
Garlic
There is a high probability you were unaware about the libido boosting properties of garlic until now. As per some historians, ancient Egyptians consumed garlic to boost their sex drives and stamina.
According to a study, consuming garlic helps stop the formation of new fatty deposits, called nano plaques, inside the arterial walls. For the uninitiated, the arterial walls lead to your penis. So, garlic basically acts as the bulldozer which removes the fat deposits that block blood flow to the arterial walls.
Adding garlic to your kitchen staples will help keep your heart healthy and your erections strong. You could use the garlic in powder, paste or cooked form in your diet. Thanks to the great fragrance of garlic, it goes without saying – don’t eat garlic on a date night.
Other honorable mentions
Oats, blueberries, pomegrante, coffee, pesto, fatty fish, potatoes, ginger, pumpkin seeds, crab, green tea, pepper, spinach are some other foods/beverages that are great for boosting your sex drive. We highly recommend adding a combination of these to your diet.
Which of these sex life improving foods is a staple in your diet? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.