Tag: natural
YouTuber Jesse James West Wins Bodybuilding Show Competing Naturally
Social media sensation Jesse James West is renowned for his unique content, offering a blend of bodybuilding, fitness, and entertainment. He boasts an impressive physique as well. In a recent video uploaded to his YouTube channel, West showcased his win at the 2023 Summer Shredding Championships while competing naturally.
Jesse James West first made headlines for his workout videos on his social media channels. He amassed a huge following of nearly 3 million subscribers on YouTube and over 960,000 on Instagram. He likes to push himself with different training routines and challenges. Besides bodybuilding, West has also tried out powerlifting, strongman, and other related activities.
West teamed up with Internet sensation Liver King to adopt his lifestyle of eating raw meat and training hard based on the nine ancestral tenets in Aug. 2022. He ate, trained, and slept like Liver King for 50 hours, all under his watchful guidance, and reported positive results in the end. Then, West collaborated with bodybuilding legend Jay Cutler for a tough upper-body workout. The four-time Mr. Olympia mentored him through the chest training and offered tips in a posing session.
West joined forces with fellow influencer Brandon William in an attempt to train like Navy seal David Goggins last August. The pair tested their limits following Goggins’ intense workout and diet for a day.
The 23-year-old partnered with powerlifting sensation Larry Wheels for an extreme workout challenge of lifting a total of 100,000 pounds in 60 minutes last November. West performed well but Wheels beat him as they raced against the clock to see who could lift the total first.
Earlier this year, Jesse James West tricked legendary bodybuilder Ronnie Coleman into believing he lifted a massive 700-pound squat using fake weights. Coleman was under the impression he motivated West to score a new PR but later found out he got pranked. He pulled a similar stunt on strongman legend Eddie Hall by lifting a huge 675-pound deadlift with fake weights two months ago.
YouTuber Jesse James West Wins Bodybuilding Show Competing Naturally
In a recent YouTube video, Jesse James West gave fans a look into his bodybuilding competition. He competed naturally and weighed 172 pounds on show day.
West won in his class the 2023 Summer Shredding Championships in the Classic Physique category, held in Houston, Texas. He placed second overall in Men’s Physique and did not win the overall finals for the Classic Physique.
Jesse James West collaborated with former four-time Men’s Physique Olympia champion Jeremy Buendia for a grueling shoulders workout in preparation for his bodybuilding splash over two weeks ago. Then, he reunited with Ronnie Coleman to go through his most challenging chest workout a week later.
If the latest update is any indication, West could continue to make waves in bodybuilding if he chooses to compete regularly.
RELATED: Bodybuilder Seth Feroce ‘Exposes’ 12 Most Famous Influencers in the Fitness Industry: ‘Natty or Not’
You can watch the full video below:
Published: 27 July, 2023 | 4:01 PM EDT
Tristyn Lee Teases Bodybuilding Venture in 2024, Says He’s a Lifetime Natural Athlete
Fitness celebrity Tristyn Lee is eying a bodybuilding stage next year. In a recent Straight Outta the Lair Podcast with Flex Lewis, Lee teased a show in 2024, defended his status as a lifetime natural athlete, and underlined the benefits of his carnivore diet.
Lee is a 20-year-old fitness sensation who boasts an incredibly lean physique. His ability to stay shredded with minimal body fat year-round has made him one of the most talked about influencers over the past few years.
While building his name with social media platforms, Tristyn’s fame spread like wildfire. In addition to showcasing his statue-esque build, Lee offers fans engaging content, like his 17,000-calorie ‘carnivore Big Mac’ recipe. He also collaborates with other popular names in the community such as Bradley Martyn and Larry Wheels.
Lee maintains that he’s never used performance-enhancing drugs. As with any ‘natty or not’ topic, fans continue to debate whether he’s ever used steroids. However, Tristyn worries that even discussing the topic publicly could cause harm to his younger audiences.
Tristyn Lee Talks Competing in Bodybuilding, Mental Clarity from Carnivore Diet & Being Natural
Looking ahead, Tristyn Lee hopes to step on a bodybuilding stage in 2024.
“I want to just experiment on myself and see how far I can take things. In the coming year, I want to step on a stage, hopefully early next year. Depending or not on my coach Jared allows me to. Yes. This is the first time I’ve even talked about this.”
“We’ll see how it goes. This next year, I’m going into a massing phase with Jared. That’s definitely something that I need to check off my bucket list and just see how far I can push my body in that sense. It’s cool to have a date in mind.”
Lee says ‘commentary culture’ has taken over social media which influences young children to take measures they shouldn’t.
“On social media, there’s this commentary culture I like to call it where everybody is talking about another person. And there’s benefits to this obviously, you’re spreading the news, and you’re creating this dialogue that may be necessary to bring up certain topics. But there’s also this hyper-focus on what everyone else is doing and it propels young kids to do things that they shouldn’t be doing.
I’ve seen 15, 16, 17-year-old kids going into stuff that they shouldn’t even be going into just because they’re seeing it so frequently on social media and it’s like, ‘Oh well, everybody is doing it so I might as well.’ It’s just crazy to me that you haven’t even gone through any level of experience for yourself before jumping into something you don’t know anything about,” said Tristyn Lee.
You’re talking about PEDs I’m guessing right?” said Flex Lewis.
“Yeah,” replied Lee.
Before moving on, Flex Lewis outright asked Lee if he has ever used steroids.
“As you are a lifetime natural right? And that’s something you’re very proud of,” said Lewis.
“Right,” said Lee.
“I want to point out to the viewers. As you are truly an anomaly right now in a sport where if someone joins a gym for a week they’re already looking at doing PEDs. You don’t want to talk about this because there’s somewhat of a backlash that you feel will come from this. But what I said to you is I think it’s a very important conversation to have,” shared Lewis. “You’re still on that natural path of growth and what you’ve achieved is tremendous.”
Lee credits genetics and personal experiences to his physique.
“I haven’t put any of this stuff on social media the reason being this: my first and primary belief is that you will never look like anyone else. It doesn’t matter what you take, it doesn’t matter how you train. The science doesn’t matter with any of that, you have your own individual genetics. You will look how you look.”
“Even if it’s for better or for worse, you have to go through your own personal experiences, you have to put the work in, you have to train hard, you have to find out what your true potential is regardless of the route or the path that you go down.”
“It’s not about what the other person is doing, it’s about what you can do,” added Lee.
According to Tristyn, the mental clarity he’s received from his carnivore diet has been substantial.
“I started looking a little stringy and flat. As I started working with a coach, I’ve reimplemented some carbs and I feel great. The mental clarity on carnivore is like literally nothing I’ve ever experienced. I’m dialed 24/7. Whether or not that’s for better or for worse, a lot of people say, ‘Oh you’re in a survival state.’ Well, I’m thinking I’m surviving pretty well then. I feel pretty good.”
“So it worked for me. A lot of people low-carb diets are good for losing weight because you drop a lot of water weight because a lot of people can’t handle having carbohydrates because they’re so addictive but that’s not for everyone.”
The last time fans heard from Lee he revealed a go-to five-minute back workout. During the training session, Lee decided to perform his heaviest movement first. Given the detail of his back, Tristyn’s methods have a proven track record.
Tristyn Lee aspires to be more than a fitness influencer, but a mentor and an inspiration for emerging young athletes who seek his advice and follow in his footsteps.
You can watch the full video from the Straight Outta the Lair podcast below:
Published: 17 June, 2023 | 12:04 PM EDT
5 Best Natural Bodybuilding Supplements: Sculpt Your Body Into a Work of Art
Let’s be real. Bodybuilding is hard. You must train hard, eat a nutrient-dense diet, sleep seven to eight hours a night, and then use other recovery methods to ensure your body is primed for building muscle and strength.
Doing all of this can be overwhelming, especially for beginners. You’ve probably found yourself in a position where you wished there was a supplement that could turn you into a swole superhero. Lo and behold, you are scrolling through Instagram one fine day, and there it is, the versatile supplement that can help fix all your transformation voes staring you in the face.
I am sorry to break the news, but most of the fancy supplements you find online are nothing but fads. Sports nutrition companies have become really good at making up new supplements, advertising unproven benefits, and selling them to their loyal clientele.
These brands rope in some of the most popular bodybuilding and fitness social media influencers to push their products. The only bottom line these products push is that of these companies, whereas the returns on the user’s investment are close to zero.
Don’t get me wrong. I’m not trying to paint sports nutrition companies in a bad light. Some of these companies are doing a commendable job and delivering high-quality third-party tested products that deliver on their promises. However, I’m skeptical about some products that are pushed as the holy grail of natural bodybuilding but have no scientific research backing them.
Beware of Fad Supplements
If you have been following the fitness and bodybuilding space, you’ve probably heard of (or even tried) glutamine, arginine, and Tribulus. These supplements were promoted as the real deal until they were all disproven and lost their flair.
Remember, the Food and Drug Administration (FDA) does not regulate sport nutrition supplements. You must be extremely careful with how you proceed while buying bodybuilding supplements and only choose the ones with scientifically-proven results.
In this article, we dive into what it means to be a natural bodybuilder and reveal the best natural bodybuilding supplements that will help take your physique to the next level. We also shed light on some popular supplements that are on the banned substances list of popular natural bodybuilding federations. There is a lot to cover, so sit tight, and read on.
What is Natural Bodybuilding?
It depends on who you ask. Different people have varying definitions of natural bodybuilding. Armchair bodybuilding experts expect natural bodybuilders to reject any and every supplement. It means that if a product comes in a box, you cannot have it. However, this definition is half-baked.
According to the general bodybuilding consensus and drug-tested bodybuilding federations, a natural bodybuilder can use supplements containing ingredients that are found naturally. However, an athlete must abstain from using performance-enhancing drugs (PEDs).
Performance-enhancing drugs go by different names, such as steroids, gear, juice, and super supplements. Anabolic steroids are synthetic substances that mimic the effects of testosterone. These super supplements significantly boost the user’s muscle and strength gains.
Notably, virtually every bodybuilder on the Mr. Olympia stage (the most prestigious competition in pro bodybuilding) uses steroids. You could interpret this as if you want to make a living as a pro bodybuilder in the IFBB Pro League; you would have better chances of succeeding on gear.
Trivia: The eight-time Mr. Olympia champ, Ronnie Coleman, competed as a natural athlete in his first two Olympia competitions.
That said, it doesn’t mean that natties cannot build a fitness magazine cover photo-worthy physique; far from it. You can build a muscular, chiseled, diced, shredded, peeled, jacked, ripped, whittled, cut (you get the point) while staying natural.
At this moment, I must point out that building a Greek god-like physique requires much more than supplements. You must follow a balanced diet, training, and recovery program to carve a chiseled body and achieve your objectives.
How Do You Compete as a Natural Bodybuilder?
Drug use in bodybuilding is more widespread than most people think. Chances are, many jacked bodybuilders in your local gym are on juice. Interestingly, the bodybuilders that swear on being nattys usually aren’t.
But why do I bring this up, you ask?
I have nothing against people that use steroids. In fact, I think starting a gear cycle requires a different level of dedication and commitment.
However, when it comes to competitive bodybuilding, folks using roids have a significant advantage. Natural supplements are no match for the results of synthetic testosterone. All other factors being equal, nattys have no chance against enhanced bodybuilders in a competition.
Enter Natural Bodybuilding Federations
The INBA/PNBA, WNBF, and ANBF are the most popular natural bodybuilding organizations that hold drug-tested contests.
These drug-free federations use the WADA (World Anti-Doping Agency) guidelines that include 10 years drug-free of prescription/pharmaceutical hormones and two years free of over-the-counter hormones, pro-hormones, or banned substances listed or their chemical counterparts.
These guidelines ensure that no enhanced athletes can compete against a natural bodybuilder; putting the nattys on a level playing field and giving them much-needed recognition.
The WADA guidelines are very stringent. They also prohibit cannabinoids use. Although CBD oil is not prohibited, some products contain THC and other cannabinoids that could result in a positive test for a prohibited cannabinoid. You must be 100% sure of what you put in your body if you are a competitive bodybuilder.
Must Read: The Ultimate Guide To Natural Bodybuilding: Best Training and Diet Tips
Best Natural Bodybuilding Supplements
The sports nutrition market is flooded with supplements. There are supplements that claim to boost muscle mass by improving your sleep and supps that are supposed to enhance your muscle-building potential by improving your gut health and immune function.
Bodybuilding supplements can burn a hole in your pocket if you go down the rabbit hole of everything the sports nutrition companies offer and their extravagant claims. To be honest, most of these supplements are nothing more than placebos.
This article aims to reveal the most effective natural bodybuilding supplements. I have no intention of pushing inconsequential supplements down your throat. As you’ll soon learn, the most effective muscle and strength-building supps are relatively inexpensive and will help you meet your training objectives without breaking the bank.
Without any further ado, here are the supplements that should be a part of your stack:
Whey Protein
Protein is the building block of muscle. You break down muscle tissue during your workout; they grow back bigger and stronger during rest and with proper nutrition intake. A whey protein supplement contains all the nine essential amino acids (EAAs), which help build bigger and stronger muscles. Your body cannot produce the EAAs naturally; you must consume them through food.
Whey protein supps are the cornerstone of muscle-building supplements. They come in different forms (concentrate and isolate) and flavors. Because of their fast-digesting nature, most lifters prefer consuming protein shakes right after their workout.
Bodybuilders trying to build muscle mass and strength should consume 1.6–2.2 grams of protein per kilogram of body weight for optimal results. [1]
Check Out: Awesome Whey Protein Powders Reviewed
Branched Chain Amino Acids (BCAAs)
BCAA supplements consist of three essential amino acids — valine, leucine, and isoleucine. This supplement promotes muscle protein synthesis, reduces muscle breakdown, and supports quicker recovery. [3]
Like all amino acids, your body uses BCAAs to make protein, which can help build bigger and stronger muscles. Most lifters sip on a BCAA supplement intra-workout, as it can help kickstart recovery. Plus, they can reduce fatigue during exercise by lowering serotonin production in your brain.
Check Out: Best BCAA Supplements on the Market
Creatine
Creatine is one of the most studied and safe bodybuilding supplements. This compound occurs naturally in the body. It can boost muscle mass, strength, and endurance and is abundant in seafood and red meat. [2]
There are two ways of supplementing with creatine — loading and maintenance. The loading phase requires you to consume 20 grams of the supp for 5–7 days and then switch to a 3–5 gram dosage. On the other hand, the maintenance phase requires you to take 5 grams consistently.
Creatine is one of the most budget-friendly supplements on the market. A high-quality creatine supplement can cost you $0.15 per serving. This supplement is incredibly versatile and can be consumed with other supps.
Check Out: Best Creatine Supplements (Reviewed & Ranked)
Beta-Alanine
Beta-alanine is a non-essential amino acid — and a godsend for endurance athletes. This supp boosts exercise endurance by delaying lactic acid buildup, which can help you maintain a high training intensity. [5]
Besides its performance-enhancing abilities, beta-alanine has been shown to improve body composition by promoting lean muscle mass build-up. Plus, beta-alanine has anti-aging and immune-enhancing properties. [6]
Check Out: 10 Best Beta-Alanine Supplements
Although this article lists the five best natural bodybuilding supplements that will help you achieve your training objectives, you don’t have to take all of them at once. Use your discretion to select the supplements that fit your lifestyle and fill the voids you cannot achieve through your whole-food diet. Furthermore, you can start with one supplement and add more supps if needed.
Caffeine
Caffeine can significantly boost your exercise performance by increasing energy, focus, concentration, and alertness. Furthermore, it can delay the onset of fatigue, which can help you do more quickly. [4]
You could consume caffeine in the form of coffee or tea before a workout for optimal results. On the flip side, you can use a stimulated pre-workout supplement, which can deliver additional benefits like mental clarity, enhanced endurance, faster recovery, and better blood flow for insane muscle pumps.
Check Out: Best Caffeine Pills Reviewed
Banned Substances in Competitive Bodybuilding
Although most drug-tested bodybuilding organizations follow the WADA doping guidelines and prohibited list, some have additional rules that the bodybuilders must follow. Here are a few substances banned by the World Natural Bodybuilding Federation (WNBF):
All anabolic steroids
Human growth hormone
IGF
Peptides
Prohormones and steroid precursors
Diuretics
Ephedrine, ephedra, and most stimulants
Cannabinoids (including CBD)
How do I know if a product or ingredient is on the WADA prohibited list?
If you have to ask this question, chances are that the product in question is probably on the banned list. You must always check the WADA and relevant bodybuilding organizations’ prohibited list before starting a new supplement, especially if you are a competitive bodybuilder.
Beyond Bodybuilding Supplements
Building your dream physique requires much more than a few daily scoops of magic powder that are supplements. Here are the four factors that you must consider:
Diet
Follow a nutrient-dense whole-food diet to build a chiseled physique. Determine your daily caloric intake goal and break it into a suitable macronutrient split to fast-track your strength and muscle gains. You can use a whey and casein protein supplement to fill the protein void in your diet.
Training
Most lifters make the mistake of following a cookie-cutter training program, which leads to suboptimal results. You must follow a personalized training regimen to fix your weaknesses and polish your strengths. Drinking a cup of coffee or using a caffeinated supplement before a training session can boost your performance. Beta-alanine supplements also increase your endurance, which can help you get more done quickly.
Recovery
Sleep at least seven to eight hours each night to give your body enough time to rest and recuperate from your workouts. Self-myofascial release, massages, and cold plunges are excellent ways to boost your recovery. Whey protein and BCAA supplements also help in this regard.
Lifestyle
Switch to an active lifestyle to build a shredded physique. Take the stairs instead of the elevator and bike to work when possible. These lifestyle habits will help keep your metabolism high, which will help you burn calories throughout the day.
FAQs
Do I need supplements to build a chiseled physique?
No. You can build a jacked body by following a balanced training, diet, and recovery program. Use supplements to fill the voids in your diet.
Can I become a pro bodybuilder without using supplements?
Bodybuilding requires much more than supplements and steroids. Your genetics will dictate your potential as a pro bodybuilder. Plus, the organization you choose to compete in will also dictate your performance if you stay natty.
You can turn pro in the IFBB Pro League (non-tested) while staying natty. However, it is highly unlikely that you will ever win the coveted Mr. Olympia title. On the other hand, natty bodybuilding organizations are reserved for natural athletes.
Which supplements should a beginner start with?
It will depend on your starting physique and training objective. Assuming the individual already consumes caffeine in some form, they should start with a whey protein supplement and stick with it for six to eight weeks. They can add more supplements to their arsenal after assessing their progress.
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Wrapping Up
The initial progress as a natty is usually slow, which pushed many bodybuilders to go the steroid route. However, the risks of using gear are not worth the reward for most lifters.
Contrary to what most people think, you don’t need a cupboard full of supplements and a sponsorship to build a natural physique. Following a balanced diet, training, and recovery program, and using natural bodybuilding supplements, such as whey protein, creatine, BCAAs, caffeine, and beta-alanine, might take some time to work their magic, but it should be the way to go for you if you lift to improve your overall health, well-being, and longevity. Best of luck!
References
Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018 Feb 7;10(2):180. doi: 10.3390/nu10020180. PMID: 29414855; PMCID: PMC5852756.
Antonio J, Candow DG, Forbes SC, Gualano B, Jagim AR, Kreider RB, Rawson ES, Smith-Ryan AE, VanDusseldorp TA, Willoughby DS, Ziegenfuss TN. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021 Feb 8;18(1):13. doi: 10.1186/s12970-021-00412-w. PMID: 33557850; PMCID: PMC7871530.
Khemtong C, Kuo CH, Chen CY, Jaime SJ, Condello G. Does Branched-Chain Amino Acids (BCAAs) Supplementation Attenuate Muscle Damage Markers and Soreness after Resistance Exercise in Trained Males? A Meta-Analysis of Randomized Controlled Trials. Nutrients. 2021 May 31;13(6):1880. doi: 10.3390/nu13061880. PMID: 34072718; PMCID: PMC8230327.
Paluska SA. Caffeine and exercise. Curr Sports Med Rep. 2003 Aug;2(4):213-9. doi: 10.1249/00149619-200308000-00008. PMID: 12834577.
Hoffman JR, Emerson NS, Stout JR. β-Alanine supplementation. Curr Sports Med Rep. 2012 Jul-Aug;11(4):189-95. doi: 10.1249/JSR.0b013e3182604983. PMID: 22777329.
Kendrick IP, Harris RC, Kim HJ, Kim CK, Dang VH, Lam TQ, Bui TT, Smith M, Wise JA. The effects of 10 weeks of resistance training combined with beta-alanine supplementation on whole body strength, force production, muscular endurance and body composition. Amino Acids. 2008 May;34(4):547-54. doi: 10.1007/s00726-007-0008-3. Epub 2008 Jan 4. PMID: 18175046.
The Ultimate Guide To Natural Bodybuilding: Best Training and Diet Tips
“Natty for life” is arguably the most popular catchphrase amongst fitness enthusiasts. Ironically, “natty for life” is often used as a hashtag by bodybuilders that are guilty of using gear. But why are so many bodybuilders keen on coming off as natural?
Many people consider steroid use as a form of cheating. It is believed that folks on juice have it much easier than their natural counterparts. Whether this assumption is true is out of the scope of this article. However, you can rest assured that you will gain much more praise and recognition if you have built a diced physique without using performance-enhancing drugs.
Furthermore, unlike the governing bodies of most sports, such as Olympic weightlifting, American football, or fencing, the leading bodybuilding organization, the IFBB Pro League, does not enforce drug testing. As pro bodybuilders are not required to take doping tests, they can take anything under the sun to build a blockbuster physique.
If you aspire to compete in bodybuilding shows, knowing that most famous folks in the sport are using gear puts you at a significant disadvantage. Drug use is not limited to professional bodybuilders; many people start their first steroid cycle in hopes of breaking through on social media.
In this article, we dive deep into natural bodybuilding, the difference between being a natty and a juiced-up bodybuilder, the scope of natural bodybuilders in the IFBB Pro League, and the best training and nutrition tips for building your dream physique. We also cover the 14 best natural bodybuilders that are excellent role models for aspiring natural bodybuilders.
Before we get to the meat of this article, we must clarify that this article is not about dissing bodybuilders who use gear. We are the first to admit using PEDs requires significant dedication and commitment.
What is Natural Bodybuilding?
Ronnie Coleman, Jay Cutler, Phil Heath, Kai Greene, and Flex Wheeler are some of the greatest bodybuilders of all time. However, these legends share one thing in common — they are not natural bodybuilders.
So, what is natural bodybuilding?
Simply put, natural bodybuilding involves building a muscular, balanced, symmetrical, and diced physique without using drugs. Conversely, enhanced bodybuilders use synthetic hormones that imitate the male sex hormone, testosterone, to help with the growth and repair of muscle tissue.
The sport of natural bodybuilding has evolved tremendously over the last couple of decades. We now have multiple natural bodybuilding organizations that promote several natty bodybuilding shows throughout the year.
These natural bodybuilding organizations conduct several tests and have varying guidelines on what their athletes can and cannot take.
Natural bodybuilders are generally smaller than enhanced athletes who use PEDs, such as HGH (human growth hormone), testosterone, Trenbolone, and deca, which results in significant structural changes in the human body. The Open division bodybuilders of the untested bodybuilding leagues are substantially bigger and heavier than their drug-tested counterparts.
Owing to the popularity of the IFBB Pro Mr. Olympia contest, the International Natural Bodybuilding Association and Professional Natural Bodybuilding Association (INBA/PNBA) started the Natural Olympia contest in 1998, which aims to crown the best natural bodybuilder in the world. Since then, the Natural Olympia has become the premiere bodybuilding contest for the natties.
However, we will go as far as to say that the chances of a natural bodybuilder beating an enhanced athlete in a no-holds-barred contest are as bright as a black hole in outer space.
Note: Fitness Volt doesn’t condone the use of performance-enhancing drugs. This article is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Natural Bodybuilding Federations
The following organizations are the most popular in the natural bodybuilding space:
International Natural Bodybuilding Association and Professional Natural Bodybuilding Association (INBA/PNBA)
World Natural Bodybuilding Federation (WNBF)
American Natural Bodybuilding Federation (ANBF)
Most of these drug-free bodybuilding federations use the WADA (World Anti-Doping Agency) guidelines that include 10 years drug-free of prescription/pharmaceutical hormones on the WADA banned substance list and two years free of over-the-counter hormones, pro-hormones, or banned substances listed or their chemical counterparts.
A natural bodybuilding federation can use blood, urine, and polygraph tests to check its athletes for drug use. These tests are done randomly throughout the year. Plus, most federations conduct drug tests on random bodybuilders before a competition.
Interestingly, most of these federations have the same bodybuilding divisions as the IFBB Pro League, including the Open, Men’s Physique, Classic Physique for the men, and the Open, Bikini, Physique, Fitness, and Wellness categories for the ladies.
The PNBA Elite World Tour and the Natural Olympia are the biggest competitions for natural bodybuilders. Although the biggest, these are nowhere close to the biggest untested competition.
In 2021, the total prize pool for the Natural Olympia was $65,000, and most division winners pocketed $1,000. On the other hand, the IFBB Pro League Mr. Olympia in 2022 had a $1.6 million prize pool, and the Mr. Olympia champ Hadi Choopan took home $400,000.
Considering this, you could think of natural bodybuilding as a hobby, whereas you could make a decent living competing in untested bodybuilding competitions.
Can natural bodybuilders become IFBB Pro athletes?
The IFBB Pro League is the world’s numero uno pro bodybuilding organization. Only IFBB Pro League bodybuilders are allowed to compete in the coveted Mr. Olympia competition, which is the biggest bodybuilding contest in the world.
Many people believe that no athlete can turn pro in the IFBB Pro League without using gear. However, this isn’t true.
Ronnie Coleman
Your genetics play a massive role in how far you can take your physique without using PEDs. The eight-time Mr. Olympia champion, Ronnie Coleman, turned pro in 1991. The 1964-born bodybuilder claims to have competed natural until the age of 30. He had taken 15th at the 1994 Olympia, his second O appearance.
Although not everyone is born with Big Ron’s genetics and work ethic, he proves that you can reach the top of the sport while staying natural.
If this wasn’t enough, the three-time Bikini Olympia champ, Ashley Kaltwasser, is the winningest IFBB Pro competitor. At the time of writing, she has 37 pro show wins to her name, which is seven more than the 2008 Mr. Olympia champ Dexter Jackson, who leads the men with 29 pro show wins. Kaltwasser claims to be a life-long natural bodybuilder.
Testing Problems With Natural Bodybuilding Federations
Doping tests can be expensive, and the natural bodybuilding federations must pay for them to get all their athletes tested. However, here lies a big problem. Competitive bodybuilding is not a mainstream sport. Plus, natural bodybuilding is a niche within a niche, meaning the money is tight for most of these natural federations.
Some of these federations rely on cheap doping tests, which often return incorrect results. An athlete who wants to appeal his test results must pay for the doping tests, which increases his competition budget. Plus, most of these natural bodybuilding federations charge their members a yearly doping test fee.
On the other hand, untested organizations like the IFBB Pro League don’t have to deal with doping tests, saving their athletes a lot of money and headache. With that said, enhanced athletes usually spend more on their gear in a month than natty athletes spend on their tests in a couple of years.
Furthermore, doping tests face a perennial problem. Athletes find ways to cheat the system. Cheating on drug tests is not isolated to bodybuilding. Many elite weightlifters, golfers, cyclists, and footballers have never failed their drug tests despite being on juice for years. People who are willing to do anything to be number one at what they do find ways to cheat a doping test.
Natural bodybuilding federations take their doping tests very seriously. The INBA/PNBA has a “Hall of Shame” section on their website that features bodybuilders that claim to be natty but have failed a drug test.
Diet Tips For Natural Bodybuilding
Enhanced and natty bodybuilders start with similar diets, training, and recovery programs. The main difference in their physiques is caused by drug use. As an enhanced athlete starts using gear, he experiences an uptick in his body weight due to increased muscle mass and strength, which requires him to eat more and lift heavier to sustain his gains. This cycle keeps bodybuilders hooked to steroids.
Calorie Goals
Your calorie goals will depend on your current physique, gender, genetics, age, height, activity levels, and goal physique. Use our convenient calorie calculator to determine your daily caloric goals.
Folks looking to build muscle mass should enter a caloric surplus (eat more calories than they burn in a day), whereas bodybuilders trying to lose weight should be on a calorie-deficit diet (burn more calories than they consume).
According to the Centers for Disease Control and Prevention (CDC), adding 500-1,000 to your daily calorie intake can result in gaining 1-2 pounds weekly. Conversely, cutting the same amount from your daily diet can help you lose 1-2 pounds a week. [1]
Macronutrient Goals
After arriving at a daily calorie goal, you must break it down into an appropriate macronutrient (carbohydrates, protein, and fats) split.
The macronutrient split for most natural bodybuilders lies in the following ranges:
Carbohydrates: 35% to 60%
Protein: 30% to 45%
Fats: 10% to 30%
Bodybuilding consists of three phases — bulking, cutting, and maintenance. Your macronutrient split will change depending on the phase you are in. However, one thing remains consistent throughout the three phases for natural bodybuilders; they are always on a high-protein diet.
You must analyze your transformation progress weekly to ensure you are on the correct path. Add more calories to your diet if you’re unsatisfied with your bulking progress. On the flip side, cut more calories from your diet and do more cardio if you’re not shedding body weight fast enough. Arriving at the right daily calorie intake goal and macronutrient split can take some trial and error, and you must get comfortable trying new things.
Supplements
Recovery is often overlooked in a bodybuilding regimen. Most anabolic steroids, also known as super supplements, speed up your recovery, which helps the enhanced athlete get ready for their next workout relatively quickly. However, natural bodybuilders must emphasize their diet and recovery program to ensure optimal recovery.
Supplements are an excellent tool for natural bodybuilders to fill the nutrition voids in their diet. Whey protein supplements can help repair and rebuild stronger muscles, whereas a mass gainer supp can make adding more size easier. Creatine, BCAAs, pre-workouts, and glutamine supplements can also help boost your results.
You must also ensure you meet your daily micronutrient needs for overall physical development and better health, well-being, and functionality. Add a multivitamin supp to your daily routine if you cannot meet your micronutrient goals through real food.
Although supplements are a great way to meet your macro and micronutrient needs, you shouldn’t be over-reliant on them. Focus on achieving your nutrition needs through nutrient-dense whole foods.
Natural bodybuilders with competitive aspirations must check the banned substance list of their chosen bodybuilding federation to ensure the ingredients in their favorite supplements will not get them banned for life.
Training Tips For Natural Bodybuilding
There is no one-fits-all training program for bodybuilders. What works for your training partner might not work for you. You should follow a personalized training regimen that focuses on bringing up your lagging muscle groups and polishing your strengths.
Your training program will depend on your starting and goal physique. Your trainer might also change your training volume, intensity, and frequency depending on how you respond to an exercise regimen.
Here are some of the best training tips to help natty bodybuilders get the best bang for their buck:
Perform 3-5 sets and 8-12 reps of an exercise with 70-85% of your one-rep max to induce hypertrophy. [2]
Train your lagging muscle groups up to twice a week.
Limit your rest duration between sets to 60-120 seconds to maintain a high training intensity.
The eccentric (lowering) motion is just as important as the concentric (lifting) movement. Plus, focus on squeezing the life out of your muscles at the static contraction at the top.
Change your rep tempo to challenge your muscles.
Use advanced training principles like super sets, drop sets, and intra-set stretching to progressively overload your muscles.
Wait at least 48 hours before training the same muscle group again.
Switch your hand grip when possible to train your muscles from different angles and ensure overall development.
Avoid lifting too heavy close to a competition to limit your risk of injury.
Find a training partner that can push you to do your best in the weight room.
Hiring a nutritionist and personal trainer can help speed up your transformation progress and save you significant time, energy, effort, and money. Seek a certified professional’s help if you can afford it; it will pay dividends in the long run. Plus, it can help you build a solid foundation and considerably reduce your risk of injury in the gym.
14 Best Natural Bodybuilders
Most bodybuilders are on the fence about revealing their enhanced status. This trend was arguably started by the legendary Joe Weider, who barred bodybuilders competing in the IFBB from disclosing their drug use. However, things are changing for the better, as more pro bodybuilders are taking to social media and podcasts and sharing their drug cycles.
In this article, we have included bodybuilders from the whole gamut of the sport — we have athletes that compete in drug-tested bodybuilding competitions, social media stars, and athletes that compete in untested leagues.
Remember, there is no sure way to tell if an athlete has been a lifelong natural bodybuilder. In this list, we have included bodybuilders that have never failed a doping test. However, it could mean two things; first, these athletes have some of the best genetics in the world and have never used gear, or these folks are really good at gaming a drug test; you be the judge.
Without further ado, here are the 14 best natural bodybuilders:
Ron Williams
With 250 competition wins under his belt, Williams is the winningest natural bodybuilder of all time. His balanced, proportioned, and chiseled physique would make anyone question his natty status. However, Williams has never failed a drug test, making him one of the most genetically gifted natural bodybuilders ever.
Here are some of his achievements:
7-time Mr. Natural Olympia
7-time Mr. Natural Universe
7-time Natural World
Hall of Fame Inductee (2008): International Natural Bodybuilding Association
Donte Franklin
If you think natural bodybuilders cannot have mountain-like biceps, Franklin is here to prove you wrong. The 6-foot natural bodybuilder manages to grow and improve his physique every year, making him one of the most consistent nattys in the business.
Franklin likes to train hard and heavy, qualities he attributes as the secret to his incredible physique.
Paul Krueger
Krueger is one of the most dominant natural bodybuilders. He won the coveted Natural Olympia title in 2021, only a few weeks after getting his pro card. Notably, Krueger competed as an amateur bodybuilder for 25 years before turning pro and disrupting the upper echelons of the natural bodybuilding circuit.
Brandon Lirio
If you are a fan of the golden era aesthetics, you will love Lirio. He possesses excellent muscle mass, symmetry, balance, well-defined lines, and conditioning. Lirio is a three-time Natural Olympia champion and two-time Mr. Universe champion. He has also been inducted into the PNBA Pro Hall of Famer.
Derek Joe
Joe won the Natural Olympia Men’s Classic Physique division in his freshman year at the contest. The Classic Physique Natural Olympia champ has high expectations from himself. He nearly quit competitive bodybuilding after placing second at his debut amateur bodybuilding show in 2020. If it weren’t for the encouragement from his friends and family, Joe would never have competed at the 2021 Natural Olympia.
Steve Cook
Cook is one of the most famous fitness athletes and an OG bodybuilding YouTuber. He has appeared in numerous print and online publications and has a sizeable social media following. Cook claims to be a natural bodybuilder and has competed in the Men’s Physique division at the IFBB Mr. Olympia. His best placing was a fifth-place finish at the 2014 Mr. Olympia.
Mike Thurston
Thurston has an incredibly chiseled physique that would give his enhanced counterparts a run for their money. His washboard abs and perfectly-crafted pecs are the benchmarks for many natural bodybuilders.
Simeon Panda
Panda is one of the strongest and most popular bodybuilders on this list. The Brit was named one of the world’s top ten fitness influencers by Forbes and has over 8 million Instagram followers.
Ulisses Jr.
Ulisses Jr. is among the most famous Instagram fitness athletes. He is a must-follow on the photo and video-sharing app if you are always short on ab training ideas. The natural bodybuilder’s eight-pack abs are a symbol of his discipline, dedication, and commitment. Ulisses Jr. is among the few fitness social media celebs who have won multiple bodybuilding titles.
Lazar Angelov
If you are a fitness enthusiast, you already know about Angelov. His trademark beard, chest tattoo, and chiseled physique appear on several posters on gym walls across the globe.
Jeff Seid
Seid’s wide shoulders, narrow waist, and picture-perfect V-taper made him the youngest IFBB Pro bodybuilder of all time. The natural bodybuilder started training at the age of 12 and was an All-American wrestling champion before switching to bodybuilding.
Rob Riches
Riches has an incredibly shredded physique. The natural bodybuilder started lifting at the age of 15 after he fractured his shoulder in a mountain bike race; he has never looked back since. The British bodybuilder has competed in the BNBF, Musclemania, UKBFF, and NPA, all natty bodybuilding federations.
Ashley Kaltwasser
PED use is as widespread among female pro bodybuilders as men. Kaltwasser is the most successful natty female pro bodybuilder competing in the IFBB Pro League. She is famous for staying in incredible shape throughout the year.
Mike O’Hearn
We will get a lot of flak for this, as Mike O’Hearn is one of the most controversial nattys in the sport. However, The Titan has won the Mr. Natural Universe title four times and has never failed a drug test. Furthermore, O’Hearn was inducted into the INBA/PNBA Hall of Fame class of 2011, which is a solid endorsement of his natty status.
The American Gladiators star is also one of the strongest natural bodybuilders. He coined the term ‘powerbodybuilding’ for his unique training regimen that combines lifting super heavy weights while staying in a hypertrophy-inducing rep range.
10 Ways To Tell a Natty Bodyuilber From a Fake Natty
Every guy that is bigger than you is on the juice. No, I am just kidding. However, this is a great way to stroke your ego.
Before we get into the difference between natural bodybuilders and bodybuilders on gear, we must point out that although these things will apply to most people, there are some genetically gifted natty bodybuilder outliers who can give an average juiced-up bro a run for their money.
Here are a few tell-tale signs of a bodybuilder on steroids:
Extended Gut
An extended gut is a dead giveaway of a steroid user. HGH is usually responsible for causing a bloated gut among steroid users. Contrary to what most people think, steroids cannot spot increase a particular muscle group, like your chest or arms. When you take a PED, it acts on all your muscles, including your stomach and heart.
Extended guts due to steroid abuse hamper a bodybuilder’s physique aesthetics. They are also why untested bodybuilding contests received significant backlash between 2010-2016, including from Arnold Schwarzenegger, who pushed for rewarding more proportionate and aesthetically-appealing physiques.
Superhuman Muscle Mass
One of the first differences you’ll notice between a natty bodybuilder and a bodybuilder using gear is that the natural athlete has a much more achievable physique. On the other hand, enhanced bodybuilders have muscles you didn’t know existed. If a bodybuilder has a superhero physique with unexplainable proportions and conditioning, chances are he is on steroids.
Strength
Certain drugs, such as Tren and Dianabol, can make you super strong. If you notice a person lifting 1.5-2 times heavier than usual within a few weeks or has grown a crazy amount in a short period, he has probably started a cycle. Furthermore, social media influencers who lift crazy weights for an insane number of reps, for example, a 450-pound squat for 10 reps, are probably on juice.
Conditioning and Vascularity
Many enhanced pro bodybuilders use diuretics to achieve crisp conditioning. These PEDs drain water from your system, which helps improve your muscle definition and vascularity. If you encounter a bodybuilder with paper-thin skin, he is probably on steroids. Further, don’t let the jacked bro at your gym tell you that his roadmap-like forearm vascularity is because of their insane forearm training routine. The dude is probably on EQ.
Hair Loss
Most pro bodybuilders are neither bald by choice nor is it a fashion statement. Many steroids cause hair loss. If a person with a full head of hair starts experiencing a receding hairline while building a significant amount of muscle mass, strength, and conditioning, it is a sign he has started a steroid cycle.
Roid Rage
Many steroids can cause severe mood swings. Dianabol and Tren are especially infamous for causing short tempers. Bodybuilders on gear usually have a short fuse. The extent of anger usually depends on a person’s steroid tolerance and its dose.
Syringe Marks
Although steroids come in various forms, including oral and injectable, most pro bodybuilders prefer injecting their drugs as it delivers better and quicker results and minimizes wastage. Nonetheless, frequent injections can leave syringe marks on your body. Many bodybuilders like to use injections on body parts that are usually covered, like their glutes.
Acne
You are effectively altering your natural hormones by injecting steroids into your body. Many enhanced bodybuilders tend to experience acne, especially on their backs, while on a cycle. Notably, food allergies can also cause acne in natural athletes.
Gyno
Gynecomastia, also known as gyno, is a breast tissue swelling in men that is mostly caused by excessive production of estrogen or prolactin as a result of anabolic drug use. Synthetic testosterone is the primary cause of gyno in men as it can cause a testosterone and estrogen imbalance. [3]
Next Read: Gyno in Bodybuilding: The Ultimate Guide
Competing in Tested Federations
This one is a no-brainer. Fake nattys do not come near a tested competition. People who use multiple steroids throughout the year have a hard time stopping drug use or using steroid masks without compromising their physique.
With that said, untested bodybuilding competitions are more popular among fans than tested ones. It is arguably because people love to witness the mass monsters pushing the limits of the human body. However, natural bodybuilding is slowly and steadily building a cult following.
Advantages and Drawbacks of Natural Bodybuilding
Here are the pros and cons of natural bodybuilding:
Advantages
Improve Physique Aesthetics and Strength: Most people start lifting weights to improve their physique aesthetics. Natural and enhanced bodybuilding can improve your strength and muscle mass and boost your self-image and confidence.
Pride: If building muscle naturally wasn’t so appealing, the natty vs. fake natty debate would not exist. Natural bodybuilding is a testament to an individual’s grit, determination, consistency, and patience.
Longevity: This is arguably the biggest and most important difference between natural and enhanced bodybuilding. Using PEDs can cause irreversible damage and lead to chronic health conditions, whereas natural bodybuilding improves your overall health and well-being.
Boosts Testosterone Levels: Natural strength training can enhance testosterone production in men, boosting their strength, muscle mass, and overall health. Conversely, enhanced athletes inject synthetic test into their bodies, which can stop natural test production in their bodies. [4]
Know Your Limits: This one is a blessing in disguise. Most people start their first cycle with a single drug. However, the desire to look better pushes them to do multiple drugs simultaneously. It doesn’t end here. Some people also inject oils such as synthol into their muscles to make them look bigger, which can cost them a limb and even their life!
Disadvantages
Bigorexia: Whether you are an enhanced or natural bodybuilder, you will likely struggle with bigorexia. Folks dealing with bigorexia believe they are small and skinny, despite being typically or even unusually muscular. Bigorexia is one of the biggest reasons why many natural bodybuilders jump ships and make peace with drugs. However, the irony is these folks still cannot get rid of bigorexia after beginning their cycles.
Lack of Fame and Money: Natural bodybuilding is a cult within a cult sport. The prize money from winning some of the biggest natural bodybuilding shows is not enough to pay the monthly bills for most bodybuilders. Since it is such a small sport, even the best bodybuilders in the natural bodybuilding space have menial clout.
Comparisons: Tell someone you are a natural bodybuilder, and they will instantly compare you to some of the best enhanced bodybuilders. You must be prepared to explain the difference between natty and enhanced bodybuilding every time you meet someone new.
With all said and done, if you do not aspire to compete at the biggest competition in the pro bodybuilding circuit or have no plans to make a living out of your bodybuilding career, staying natural is hands down the better approach. Don’t get us wrong; natural bodybuilders can make considerable gains and compete in bodybuilding shows. However, the fame and compensation aren’t close to what untested athletes enjoy.
Being consistent with your diet, training, and recovery program will put you in the top 1% of the world and help you achieve your dream physique. Plus, if you have the genetics and talent, there is nothing stopping you from becoming a social media sensation and building a fitness empire.
Wrapping Up
Natural bodybuilding involves building your best physique without using anabolic steroids. Although natty bodybuilders can not build as big or conditioned a physique as top-tier enhanced athletes, testing your natural limits before going down the dark path is always advised.
While it might not be possible to win the coveted Mr. Olympia title while staying natural, you can absolutely build a Greek god-like physique without using a syringe. This article gives you the best diet and training tips for building a jacked natural physique. We have also covered the 14 best natural bodybuilders that are the role models of natty and enhanced athletes alike. So, what are you waiting for? Eat your chicken breast, take your vitamins, train, and you will never go wrong, brother. Best of luck!
References
Swerdloff RS, Ng JCM. Gynecomastia: Etiology, Diagnosis, and Treatment. [Updated 2023 Jan 6]. In: Feingold KR, Anawalt B, Blackman MR, et al., editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279105/
Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.
Centers for Disease Control and Prevention. (2021). Losing Weight. Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html
Vingren JL, Kraemer WJ, Ratamess NA, Anderson JM, Volek JS, Maresh CM. Testosterone physiology in resistance exercise and training: the up-stream regulatory elements. Sports Med. 2010 Dec 1;40(12):1037-53. doi: 10.2165/11536910-000000000-00000. PMID: 21058750.
5 Foods That Boost Energy and Can Replace Pre-Workout Supplements
Real Foods Which Can Act Like Pre-Workout Supplements
Pre-workout supplements come in handy on days when you’re low on energy or don’t feel like working out. But, let’s be honest, supplements aren’t cheap, and everyone can’t afford them.
Apart from being expensive, supplements aren’t as good for your body as compared to real food. If you don’t have the budget or the willingness to spend on supplements, you’ve come to the right place.
Apple
It’s a well-known fact that an apple can be more effective than coffee at keeping you awake. An apple is packed with a decent amount of calories and carbohydrates which can keep you going through your workouts.
The energy you get from an apple can help in stabilizing your blood sugar levels. An apple contains vitamins, minerals and a good dose of fiber which can keep you feeling full and energized for longer.
Peanut Butter Sandwiches
Peanut butter has established itself in the pre-workout market and many pros rely on it as their workout energy source. While the peanut butter supplies for a healthy amount of protein, fats, and calories, the wheat sandwiches will provide with all the carbs you need.
You can make the sandwich more interesting by adding jelly to the mix. The peanut butter jelly sandwich is an easy and cheap source of pre-workout nutrition. A peanut butter sandwich is portable enough to carry with you to the gym if you’re in a rush.
Banana
If you didn’t already know, bananas are known as nature’s power bar. Banana is filled with carbohydrates and potassium, which supports nerve and muscle functioning. Whenever you get a hunger pang, we recommend you reach out for a banana instead of the bag of chips.
It’s important that you take your pre-workout meals at least an hour before your workout. Most people make the mistake of eating their pre-workout meals too close to their training session which doesn’t allow for the nutrients in the food to be utilized by the body.
Greek Yogurt With Granola
The greek yogurt is loaded with protein which can help in preventing the muscle breakdown during your workout. The added granola will add a punch of carbs to your meal which will help you power through your workouts. You could add berries to the mix for the taste and carbs.
In this article, we’re not only listing out the food you can have as pre-workouts meals but are also breaking their components down. You need to make sure you’re having a complete meal with all the necessary ingredients before your training session.
DIY Energy Drink
If you’re someone who likes the energy boost pre-workout supplements gives, you’re going to love the all-natural energy drink. Make your own pre-workout supplement drink by blending water, freshly squeezed citrus juices, sea salt (sodium chloride), and honey.
The result will be your own carb and electrolyte-rich blend which can easily taste better than those tangy pre-workout drinks. You can also grab one of the above-mentioned food to eat along with your energy drink.
Header image courtesy of Envato Elements
What do you have for pre-workout nutrition?
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