Tag: mens physique

Danairo Moore Profile & Stats

The biography, life, and accomplishments of Danairo Moore
Danairo Moore is an African American International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) Men’s Physique competitor born on November 16, 1983. 
Danairo Moore has a multi-media contract with Generation Iron, Iron Man Magazine, and INBA PNBA. A multi-media contract gives athletes opportunities such as promotions, branding building (social media posts, write-ups, and photoshoots), special guest appearances, and posing and seminar sessions. 
Below is a complete breakdown of Danairo Moore’s profile, stats, biography, training, and diet regimen. 

Full Name: Danairo Moore 

Weight
Height
Date Of Birth

195-220 lbs
6’3”
11/16/1983

Division
Era
Nationality

Men’s Physique 
2010
African American

Biography 
On November 16, 1993, Danairo Moore was born in Kankakee, IL. Danairo Moore knew he was an athlete from the beginning. Moore says that basketball was his passion, but Daniro Moore confesses to being better at football. Boxing was another sport Moore enjoyed; it was a sport he and his father watched together. 

Moore’s father passing away from cancer led Moore through a few mental battles. Then, Moore ran into a local gym owner, Mike Neumann, who introduced him to the sport of bodybuilding. Moore never looked back since then and loved the sport. 
Danairo Moore went the natural bodybuilding route because he was drug-free all his life, and being an advocate for health and fitness is a lifelong dream of his. After picking up, bodybuilding Moore underwent an astonishing transformation. 
He’s done well in his natural bodybuilding career thus far, and Natural Olympia is the only competition he’s placed outside the top three. Although, he was able to clinch a spot in the top ten. And the competition is fierce in the division he competes in – Men’s Physique.
Competition History 
Below is an overview of Danairo Moore’s competition history.

2021 Diane Kakos Battle Against Cancer – 2nd 
2021 World Cup – 3rd 
2020 North American – 3rd
2020 Minnesota Mayhem – 2nd 
2020 Natural Olympia – 9th 
2019 Diane Kakos Battle Against Cancer – 2nd 
2019 North American – 1st 
2019 Natural Olympia – 9th 

Danairo Moore’s Training 
Danairo Moore trains six days a week and splits his routine up into back Monday, chest Tuesday, legs Wednesday, chest and back Thursday, shoulders and arms Friday, and back again Saturday. 
Below is a video of him performing front squats. 
https://www.instagram.com/reel/Cb7wMCvPFjl/?utm_source=ig_web_copy_link
Favorite Exercises 
Regarding Danairo Moore’s favorite exercises, he stated:
“My favorite exercise are pull-ups, front squats, and deadlifts.”
Nutrition
When it comes to food, Moore said:
“My nutrition is the same all year round. Of course, I intake more calories during the off-season, especially after a long year of competing. Over the years, I’ve been following the Cory Gregory diet called Anabolic Fasting, which is intermittent fasting combined with the anabolic diet created by Dr. Mauro DiPasquale.”
Supplements 
“I use Max Effort Muscle, and I use Rule One supplements too.”
Personal Life
Danairo Moore loves to read, travel, and watch basketball (he’s a “Black Mamba” fan), football, and boxing. But, of course, Moore will never pass up an opportunity to hang out with a loved one. And sometimes, you’ll find Moore watching old movies or napping if he isn’t clashing around metal plates.

William Long Profile & Stats

The biography, life, and accomplishments of William Long
William Long is a half-Caucasian half-Korean International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) natural bodybuilder born on April 24, 1987. William Long is known as “The OG” after becoming the first PNBA Men’s Physique Natural Olympia Champion. He’s the reigning 3x champ and an INBA PNBA Hall of Fame Inductee. 
William Long was also the first natural athlete to sign a multi-media contract with the INBA PNBA, Generation Iron, and Iron Man Magazine. 
Below is a complete breakdown of William Long’s profile, stats, biography, training, and diet regime. 

Full Name: William Long

Weight
Height
Date Of Birth

165 lbs (in-season), 180-190 lbs (off-season)
5’8″
04/24/1987

Division
Era
Nationality

Men’s Physique
2010
Half-Caucasian, Half-Korean

Biography 

William Long was born in Fort Polk, Louisiana, on April 24, 1987. Although, he moved a lot being an army brat growing up. He credits Virginia for being the state he grew up in. However, he’s been residing in California since 2009. 
William Long attended West Virginia University and initially majored in pre-veterinary medicine until he realized his true passion lay in health and fitness. Long then switched his major to Human Nutritional Sciences. He also holds a criminal justice associate’s degree and is a certified personal trainer through American Council on Exercise (ACE). 
William Long is the number one ranked Men’s Physique competitor worldwide. He dominates this division and has won 3 gold medals at Natural Olympia, never placing below second in the six Natural Olympia shows he’s competed in. 
Competition History

2021 PNBA/INBA Natural Olympia: 1st Place Pro Men’s Physique
2021 PNBA/INBA Mr. and Ms. USA: 3rd Place Pro Men’s Physique
2019 PNBA/INBA Natural Olympia: 2nd Place Pro Men’s Physique
2019 PNBA/INBA World Cup: 1st Place Pro Men’s Physique
2019 PNBA/INBA Battle Against Cancer: 1st Place Pro Men’s Physique
2017 PNBA/INBA Natural Olympia: 1st Place Pro Men’s Physique
2017 PNBA/INBA Night of the Natural Champions: 2nd Place Pro Men’s Physique
2016 PNBA/INBA Natural Olympia: 2nd Place Pro Men’s Physique
2016 PNBA/INBA Team USA: 1st Place Pro Men’s Physique
2015 PNBA/INBA Natural Olympia: 2nd Place Pro Men’s Physique
2015 PNBA/INBA Team USA: 3rd Place Pro Men’s Physique
2013 NPC Team USA: (no placement)
2012 PNBA/INBA Natural Olympia: 1st Place Pro Men’s Physique 
2012 NPC Los Angeles Grand Prix: 1st Place Open Men’s Physique Class B
2012 NPC Los Angeles Championship: 3rd Place Open Men’s Physique Class B
2012 INBA Iron Gladiator: 

1st Place Novice Men’s Bodybuilding
3rd Place Men’s Open

2011 INBA Mr. & Ms. Los Angeles: 

1st Place Novice Men’s Bodybuilding
3rd Place Men’s Open Bodybuilding 

2011 INBA Iron Gladiator: 1st Place Novice Men’s Bodybuilding

William Long’s Workout Plan
William Long said there’s nothing special about his workout plan and stated, “I go to the gym and bust my ass.” He’s tried various protocols and has found that consistency is the most important.
Currently, Long does a typical “bro split,” training a separate muscle group once per week, five days a week, with two rest days. And he limits cardio. Instead, he likes to focus on his step count to preserve muscle and help with recovery. 
William Long trains from home and consistently does basic compound movements such as barbell bench press, barbell row, barbell squat, and barbell overhead press with heavy weight and high intensity. 
Below is what a typical workout looks like for William Long. 
Day 1 – Legs

Leg Extension Superset Leg Curl: 5 sets x 15, 12 10, 8, 6 reps
Smith Machine Squat/Barbell Squat: 5 sets x 15, 12, 10, 10, 8 reps 
Leg Press (5th Set Triple Drop Set): 4 sets x 15, 12, 12, 10, 10 reps
Stiff-leg Barbell/Dumbbell Deadlift: 5 sets x 15, 12, 12, 10, 10 reps
Walking Dumbbell Lunge: 3 sets x 20 reps

Day 2 – Chest and Triceps

Incline/Flat Barbell/Dumbbell Bench Press: 6 sets x 15, 12, 10 10, 8, 8 reps
Single-arm Hammer Strength/Dumbbell Incline/Flat Chest Press: 3 sets x 10 reps 
Cable Chest Fly Superset Cable Chest Press: 4 sets x 10 reps/ 4 sets x 15 reps
Seated Overhead Dumbbell Extension: 3 sets x 12, 10, 10 reps
Cable Pushdown (Rope Attachment): 5 sets x 15, 15, 12, 12, 12 reps 

Day 3 – Back and Biceps

Wide Grip Lat Pull-down: 4 sets x 15, 12, 12, 10 reps
Underhand Grip Pull-down: 4 sets x 12, 12, 10, 10 reps
Bent-over Barbell Row: 4 sets x 12, 10, 10, 8 reps
One-arm Dumbbell Row: 3 sets x 12, 10, 10 reps
Barbell Deadlift/Rack Pull: 4 sets x 10, 10, 8, 6 reps
Overhead Lat Pull-down/Dumbbell Pullover: 5 sets x 12-15 reps/4 sets x 12, 12, 10, 10 reps
Barbell 21’s: 3 sets x 21 reps
Dumbbell Hammer Curl: 3 sets x 10-12 reps

Day 4 – Shoulders

Seated Dumbbell Shoulder Press: 5 sets of 15, 12, 12, 10, 10 reps
Standing Dumbbell Lateral Raise: 5 sets of 15, 12, 12, 10, 10 reps
Bent-over Dumbbell Rear Raise: 5 sets of 15, 12, 12, 10, 10 reps
Barbell Upright Row: 4 sets of 10 reps
Seated Arnold Press Drop Set (Whole Rack): 1 set x 6 reps

Day 5 – Chest and Back

Flat Dumbbell/Machine Chest Press Superset Pull-up/Lat Pulldown: 4 sets x 15, 12, 10, 10 reps
Incline Dumbbell Fly Superset Machine Row: 4 sets x 15, 12, 10, 10 reps
Dips: 3 sets x failure
Dumbbell Pullover: 3 sets x 10-12 reps
Decline Pushup Superset Pushup Superset Knee Pushup: 1 set x failure

*Note: Rest one minute or less between sets. 
What Are William Long’s Favorite Exercises? 
William Long stated his favorite exercises below. 
“Deadlifts are without a doubt my favorite exercise. There’s nothing like pulling heavy weight off the ground. Deadlifts engage the entire body and give you a greater boost in testosterone and growth hormone than any other exercise, in my opinion.
Barbell rows are a close second. Again, pulling heavy weight. Heavy rows have developed my back width and density more than anything else.
Pullover Press is an old school compound exercise I attribute most to the development of my triceps. It’s a total upper body movement that is a combination of a pullover and close grip bench press. It really opens you up.”
Nutrition
Below is a written statement of William Long detailing his nutrition. 
“As far as my diet goes, it’s pretty basic. I try to incorporate the most nutrient-dense foods possible within my calorie allotment and macronutrient breakdown. Whether it’s pre-contest or off-season, I eat the same meals. The only difference is quantity.
When I diet down for competition all I do is gradually reduce what I have already been eating. My macronutrient breakdown is normally 1-1.15g protein/lb bodyweight, 20-25% of my calories from fats, and the remainder of my calories filled by carbs.
Some unique foods I like to incorporate are kimchi and sesame oil. What I believe helped improve my physique the most was paying attention to my electrolytes balance. I included more potassium-rich foods like spinach, bananas, and potatoes.
I also measured my salt. I have never felt better during a prep. Everything is weighed and measured so everything can be controlled and easily manipulated.”
Meal Plan
Below is what a typical day of eating looks like for William Long. 
Upon Waking: Drink at least 20 oz cold water.
Meal #1: Fish oil, 1 serving fiber, 1 serving greens formula, 1 serving whey, 140 g blueberries (fresh or frozen; wild preferred), 2 bananas, 3 whole eggs, 1 cup (8 oz) unsweetened coconut milk, 75 g spinach (raw weight), ¼ tsp pink sea salt
Meal #2: 6 oz (cooked weight) 96/4 beef, 75 g spinach (raw weight), 2 cups Jasmine white rice (cooked measure), ¼ tsp pink sea salt, Sriracha (any low-calorie condiment under 15 cal.)
Pre-Workout (within 30 min of): 1 serving whey, 1 serving pre-workout, 1 banana
Post Workout (immediately afterward): 1 serving whey 1 banana
Meal #3: Fish oil, 6 oz (cooked weight) 96/4 beef, 75 g spinach (raw weight), 2 cups Jasmine white rice (cooked measure), 1 tbs toasted sesame oil, ¼ tsp pink sea salt, Sriracha (any low-calorie condiment under 15 cal.)
Before Bed: Drink at least 20 oz water 1 serving of ZMA.
Supplements
Below are the supplements William Long takes. 

Personal Life
William Long is an active serving member of the United States Air Force as part of the security force (military law enforcement). In addition, Long is a certified personal trainer and contest prep coach. He’s been married since 2016 and has a one-year-old son, Owen. 
William Long enjoys tasting new food and loves going to the cinema. He’s also a fan of Bourbon.