Tag: Nutrition
How Alcohol Affects Fat Loss & Ways To Avoid It For Gains
Stop losing gains because of alcohol.
We all indulge in an adult beverage here and there. It’s just part of our routine. Whether it be a nice dinner with family, a night out with friends, or a casual drink to decompress from the day, alcohol is something we enjoy. But for those serious about bodybuilding, fitness, and their health, alcohol can hinder your fat loss goals if you aren’t careful. Knowing why this happens and how best to avoid it will prove to be effective in the long run.
In moderation, alcohol can be completely fine to drink. It’s casual, a social thing, just something part of our society. Too much and we all know what can happen. If you’ve ever tried lifting, or worse, running, after a night out of drinking, you have seen the effects. On top if it all, you probably don’t feel too good either.
When we look to our fat loss goals, we eat well and train hard, yet sometimes we still feel like we aren’t exactly hitting our intended goals. We might dissect our nutrition plan to see what we are doing wrong or go into our training plan and see how we can fix it. But we may not be privy to the fact that alcohol is stunting our fat loss gains.
Let’s take a look at how alcohol affects fat loss and what we can do to avoid it. Having a drink here and there won’t be the end of the world, but it will be hinder the results we want to see. The right approach to it and knowing what to watch out for can be a game changer as we look to see great results.
How Alcohol Affects Fat Loss
Your fat loss goals are important, especially as you seek that shredded aesthetic. But alcohol is something that can easily ruin those gains (1). What you will find is that alcohol contains what some refer to as “empty” calories, meaning it contains many calories without any nutritional value. Beer is known for its high amount of carbs and a mixed drink tends to have a lot of sugar as a result of juice and added sweeteners.
By consuming high amounts of this, it leads to a build up of body fat and heavy beer drinkers will build that dreaded beer gut (2). Extra weight from something so empty only leads us to watching that six pack slowly wither away, something we absolutely do not want.
While too much alcohol alone can lead to weight gain, by consuming alcohol in excess, or even just a little, we tend to lose our inhibitions and following that strict diet seems to go out the window. With a loss of inhibitions, we invite those foods that will ultimately lead to fat gain. While we may enjoy those foods, eating in excess only urges us to eat more and more of it, adding to our unfortunate weight gain.
We must also be cautious of how alcohol affects our sleep and digestion, vital components to staying on track when it comes to our health and fitness goals (3). Knowing how alcohol affects our fat loss can help us prevent it so we keep our gains on track.
Ways To Avoid It
While drinking alcohol can have negative effects, there are ways to avoid it so we don’t hurt our gains while still enjoying a beverage here and there. Focusing on those alcoholic drinks that are low in calories is a good start. Companies have started making health conscious alcohol beverages that are low in carbs and calories for those watching their weight. Hard alcohol, in moderation of course, can be a game changer as you look to improve your fat loss goals as well.
For those unwanted cravings and not so healthy foods that alcohol invites to the party, it takes discipline to fight that urge to want the worst foods for our gains. Finding healthier alternatives may be wise, but if you can avoid eating at all, going straight to bed might be the best move. Sticking to a good diet throughout the day will also help alleviate some of those cravings come late night.
Having someone to keep you accountable as well is always helpful. This not only goes for drinking, but also working out and sticking to a solid nutrition plan. By having that person in your life to keep you in check reinforces support and will prove to yield effective gains in the long run.
What Are The Best Alcoholic Choices?
We all have a preference on our favorite drink but focusing on things like a glass of wine or a lower calorie alternative that companies are coming out with are smart choices. If you tend to mix liquor will sodas or sugary juices, see if there are lower calorie and lower sugar alternatives to throw in the mix. Beer can be a killer but for those beer connoisseurs, watching your intake will still allow for the inclusion in beer, just maybe mix in a lighter one as opposed to a heavier, more hoppy option.
Can I Still Drink To See Gains?
Ultimately, it’s all about moderation and working to control excessive drinking tendencies. It is possible to still see gains if you have control and put your health and fitness goals as a top priority. You work to build muscle, lean out, and have an aesthetic others will envy. By keeping those at the forefront, you can still see gains while enjoying an alcoholic beverage here and there.
Wrap Up
We all enjoy a drink and we all know the consequences of drinking too much. Our gains are valuable and the time put into the gym cannot go to waste. By working to control our intake we better set ourselves up for success and won’t let alcohol destroy our fat loss goals. Stay on track and watch your gains flourish all while enjoying alcohol in moderation.
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
Suter, P. (2005). “Is alcohol consumption a risk factor for weight gain and obesity?”. (source)
Schutze, M.; et al. (2009). “Beer consumption and the ‘beer belly’: scientific basis or common belief?”. (source)
Britton, A.; et al. (2020). “The association between alcohol consumption and sleep disorders among older people in the general population”. (source)
Hardcore Truth With Johnnie O. Jackson: Nutrition Tips For Better Health In Bodybuilding
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Johnnie O. Jackson shares the hardcore truth about foundational nutrition tips for improved health in bodybuilding.
Welcome to the Hardcore Truth – our new podcast and digital series staring one of the strongest pro bodybuilders in the world – Johnnie O. Jackson. Known for his incredible physique, strength, and hardcore training sessions with Branch Warren, Johnnie is gearing up with a mic and camera to share his most valuable lessons from a career in bodybuilding and strength training. This week, Johnnie O. Jackson goes into detail on how to properly build a healthy nutritional foundation for your bodybuilding needs.
A bodybuilding physique isn’t built in the gym, it’s built in the kitchen. This is a tried and true statement in the bodybuilding and fitness world. But proper nutrition is also more important than just shaping your physique. Nutrition is the foundation of your health – both mentally and physically. In this day and age of vaccines and pandemics – health is certainly on people’s mind. On top of this, the many tragic deaths that have been reported in the bodybuilding industry have also highlighted a bigger focus on athlete health. That’s why in this week’s episode – Johnnie O. Jackson decided to dive head first into the most important aspects of foundational nutrition.
Johnnie O. Jackson says it best at the top of the episode. In this day and age, people simply don’t know how to properly eat. This is due to an entire system of processed foods, snacks, and (admittedly delicious) options available more than ever before. Many people eat unhealthy without even realize they are eating unhealthy. This is why Johnnie hopes to share some key foundational facts to help start changing your concept on proper nutrition.
Johnnie O. Jackson’s experience isn’t too different from many bodybuilders in the sport. He started lifting heavy in the gym, seeing results, and learned through trial and error. Due to this – he initially had no idea what he was doing when it came to nutrition and diet. Over time, he was lucky enough to make connections, work with coaches, and learn in detail the key elements needed to be a successful pro bodybuilder.
From these experiences – he also learned the importance of nutrition in general. Having a healthy diet deeply effects not only your life longevity but also your energy and your mental health. These things all contribute towards success in your other goals – whether they are bodybuilding or something else. So proper nutrition is not only important for building a big physique directly – but also indirectly via improved mood and energy as well.
In this episode, Johnnie O. Jackson does not break down a specific bodybuilding optimized diet for becoming a champion. Instead, he focuses on the core elements of nutrition to improve your health. These tips should be underneath and consistent as you also optimize your own bodybuilding diet. Johnnie discusses his personal experiences of how he breaks up percentages of protein, carbohydrates, fat, and so on. He also focuses on the importance of hydration, and finally the importance of vitamins.
Sadly, humans in today’s world often don’t get the vitamins they need via all natural means. So supplements can be very important. For example, the average adult gets much less vitamin D due to our lives (mostly) taking place more and more inside. So there is an extreme importance in ensuring we have enough vitamin D in our diets. This is just one example Johnnie goes over in this episode.
You can watch Johnnie O. Jackson go into full detail about his nutrition and diet tips by watching the latest episode of Hardcore Truth above. Make sure to stick around every Thursday for new episodes!
Best Pre Workout Foods For Maximum Growth To Turn You Into A Beast
The best pre workout meals for max gains!
There are many individuals who believe that getting massive and jacked is all about how much weight you put on the bar, but the best pre-workout foods can take you a long way. While lifting big is true to some extent, there’s a lot more that goes into it. Whether you’re a professional bodybuilder or just your average gym rat, the reality is that when you’re looking to build up your muscle you need to have fuel. No, not gasoline you dolt. Save the petrol for your car and open up your eyes to the realities of fueling your body for a tough workout with the right foods and dietary supplements to optimize sports nutrition.
Eating foods that are going to provide you with that extra kick before you head to the gym can be paramount to whether you make some insane gains or if you simply remain skinny or fat. Sure, you could head to the gym without eating anything, try to lift like a madman and find that you break under the pressure. The reality of the situation is that in order to have consistent energy for your workouts it requires eating foods that are going to provide you with that extra kick.
For the natural bodybuilder who is trying to avoid consuming pre workout powders, consuming whole foods are going to be a priority. But in order to see the best kind of results, consuming the right kind of macronutrients is going to be paramount to success. We all know what the macronutrients are by now, namely carbohydrates, fat, and protein. Each nutrient has it’s specific usages.
The Power Of Macronutrients For Pre-Workout Meals
Making sure we cover our balance of macronutrients is incredibly important as you seek the best for all your gains. With the proper intake of protein, carbs, and fat, you will ensure the best gains and see the desired growth you want most. For that pre-workout push, this will for sure give you the best when looking to optimize all your gains and lose weight.
Carbohydrates
Consuming the right kind of carbs before a challenging workout is extremely important for a number of reasons. For one, it makes a great energy source that allows the human body to push itself to new heights (1). You can’t simply eat a piece of chicken and think your body is going to go into overdrive. The idea behind eating carbs is to eat the right kind of carbs for the right occasion. If you’re someone looking do a ton of cardio, then you’re likely to consume a mix of slow burning and fast burning carbohydrates.
Slow burning carbs (carbs with a low glycemic index) such as legumes, beans, whole grain breads, and pastas can contribute to slower released energy throughout your exercise. That means glucose is slowly pumped into the muscles. So if you plan on going for a long run or doing activities that consist of a ton of cardio work, then this type of carbs will be a good option for the top quality pre-workout meals.
Fast burning carbs (carbs with a high glycemic index) are foods with a higher sugar content and contribute to energy being released faster throughout your exercise. This can include some fruits, yogurts, white breads, and pastas. Glucose is released into the muscles far faster than low glycemic foods and can be great if you’re trying to get a really good pump.
Understanding the differences between these two types of carbs are paramount for getting the right kind of energy for your particular workout. Those easy to digest carbs can enhance muscle function, and in tandem with protein, inhibit muscle breakdown to only amplify your workout routine.
Fats
While carbs are often the go to source for energy, fats can also be utilized as an energy source as well. But as far as the best food for pre-workout are concerned, using fats as your sole energy source can be a bit more problematic. Since fats are digested far slower than carbohydrates, consuming too much before a tough workout can end up making you feel lethargic. That’s not to say it can’t be done, it’s just that you have to choose your fats wisely.
Protein
Consuming protein before a grueling workout is a great idea to ensure proper protein intake. While it may not be an energy source, the reality is that if you’re going to be pushing your body to the limit, you’re going to want to prevent muscle catabolism. Enter protein, the key ingredient to building strong, quality muscle.
Most often associated with those post-workout needs for muscle mass and muscle recovery (2), it does not hurt to put protein into your pre-workout meal to keep that macro balance as high as possible. Plus, you can get some great fuel too with essential amino acids and quality protein shakes to increase muscle protein synthesis and boost athletic performance.
Importance Of Timing For A Pre-Workout Meal
Keep in mind that what time you consume your foods is also of paramount importance, especially with a hard workout. If you’re looking to workout within a thirty minute window of consuming your food then high glycemic foods are going to be your best bet. But if you’re looking to train about two hours after your meal, then consuming lower glycemic foods are a better bet so that your energy stores stay full long enough until you’re ready to get into the gym (3).
So what are some of the best pre workout foods you can eat to maximize your growth? Well, take a look at the list below to get some unique ideas for your pre workout food nutrition.
High Glycemic Options
To make sure you make the most of your pre-workout needs, those high glycemic options can better fuel and prepare you for a long workout ahead. Let’s take a look at some high glycemic options to better prepare you for all of those intense workouts.
Bananas
Bananas are a great source of natural sugars, simple carbohydrates and potassium. This food is on the higher end of the glycemic index so consuming a banana around thirty minutes to an hour before your workout is a good idea. Potassium will help when it comes to preventing cramps to keep you operating at a higher level.
Greek Yogurt and Dried Fruit
Dried fruit is high in sugar and high in calories. It shouldn’t be a consistent go to, but when used correctly it can be a very effective energy source, especially when mixed with Greek yogurt. It’s one of the best pre workout foods you could consume because while the dried fruit provides a carb energy boost, the Greek yogurt provides some great protein to bolster your gains. You’re going want to consume this an hour to an hour and a half your workout.
Fruit Smoothies
Many people think fruit smoothies are great tasting and super healthy. While smoothies pack a nutritionally dense punch, they also contain a ton of sugars including fructose. That means high calories. However, consuming a fruit smoothie pre workout is one of the best pre workout foods you can consume with fast acting glucose. Plus, to cover those protein needs, you can always add a scoop of whey protein or other great powders as well to make great protein shakes.
Apple Wedges and Peanut Butter
Sliced apple wedges with a small spread of peanut butter is a simple and effective way to get some energy before hitting the gym. If you’re looking for an easy snack that’s one of the best pre workout foods around, then consume this thirty minutes before your workout to be sufficiently energized. And who doesn’t love this great tasting snack!
Low Glycemic Options
While knowing of high glycemic options, we also wanted to share some lower options so you can better have a handle on a variety. Knowing what is available to you will help make those decisions just that much easier.
Chicken, Rice and Vegetables
This is a bodybuilding classic for a reason and one of the best pre workout foods you can ask for. Combining a good source of lean protein and complex carbs this meal promotes anabolic growth and is a slow releasing energy source. Eating this meal two to three hours before training is advised for full digestion and no workout discomfort.
Porridge and Oatmeal
Porridge and oatmeal are a great pre workout breakfast. The meal contains complex carbs and provides soluble fiber. Consuming oats two hours before a workout will satisfy your hunger throughout your training and provides great slow releasing energy. Try adding a scoop of protein powder to ensure growth and obtain muscle protecting amino acids.
Whole Grain Bread, Sweet Potato, and Brown Rice
Wholegrain bread, sweet potato, and brown rice are great sources of complex carbohydrates that should be consumed up to three hours before your training. Combining these foods with a good source of protein will give you great energy for a longer session. The protein will provide protection for the muscles and aid in potential muscle growth.
Omelette
What’s a better protein source than eggs? It’s one of the best sources you can find and that’s why an omelette before training can give you a great muscle building boost. It’s one of the best pre workout foods you could ask for. Consume an omelette two to three hours before a workout get some great energy, promote bigger muscle tissue and growth, and allow for the digestion of all those great nutrients.
Final Thoughts
The best pre-workout foods will better prepare you for any workout ahead. With the right balance of macronutrients, you will set yourself up with carbs, protein, and fat so all those nutritional needs are covered with the right pre-workout foods. Knowing specific food options are key for these will help structure your diet and nutrition plan for you can meal prep and not worry about the hassle of preparing food. Making life easier on yourself will allow to thrive inside and out of the gym. Try these pre-workout foods and watch those workout gains take off, especially when mixed with post-workout nutrition.
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
Jequier, E. (1994). “Carbohydrates as a source of energy”. (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)
Jamurtas, A.; et al. (2011). “The effects of low and high glycemic index foods on exercise performance and beta-endorphin responses”. (source)
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.
How To Build A Lean Meal Plan For Effective Gains
Focus on a lean meal plan for only the best gains.
We all want to see the most efficient gains possible while also following a lean meal plan. Too often do we associate leaning out and cutting weight with losing hard earned muscle. Bu that just isn’t true. Focusing on a meal plan that works to lean you out and give you room for gains is possible, it just takes knowing exactly how to do it to get it done.
A lean meal plan doesn’t have to be debilitating either. It doesn’t mean eating only soups or some food with minimal calories. It just takes eating smarter and eating more effectively to maximize your gains while still eating lean.
On top of eating lean, you will start to feel good. Giving yourself a cleaner diet will give you energy, increased focus, and a will to want to train harder as you see only the best gains start to surface. What you’ll find is that your lean meal plan isn’t holding you back or taking away enjoyment, but in fact, helping your mindset, everyday activities, and giving you the best benefits when it comes to leaning out and seeing gains.
So, take all the thoughts you have about the traditional idea of leaning out and throw them out the window. Seeing those gains you want most is possible and with the right lean meal plan approach, you will see gains in no time.
Let’s take a look at how best to tackle a lean meal plan and what to include and focus on so you only see the best growth. With the real focus on what matters, you will be shredded in no time.
How To Build A Lean Meal Plan
A lean meal plan focuses on a lot of factors, including types of food, training plan, proper sleep and hydration among other things. We’ll focus in on a few so you can properly attack this plan head on to only see the best gains.
Focus On Smart Gains
Smarter gains start with a cleaner diet. Instead of doing something like dirty bulking where you just eat and eat, putting an emphasis on smart gains will allow you to tackle those leaning out goals while still putting on muscle. Your body wants good food. Actually, your body wants what is best for it in general, so take advantage of that and only focus on smart gains.
Emphasize Timing
Timing and when to eat is important, for example, not scarfing down plates of food at night right before bed. Timing your protein especially is something to take note of for this will have a real effect on your muscle growth and recovery as you look to keep on those lean gains (1). Talking with a nutritionist or an expert on proper timing and how best to structure this meal plan can prove to be worth it in the long run.
Plenty Of Protein
Protein is absolutely essential and without it, you will lose gains. Now, that’s not focusing on smart gains. Protein is necessary to keep you full and offer the best nutrients as you look to thrive on multiple levels. Plus, with protein as the building block of all muscle, neglecting this from your diet would be a huge mistake (2). Whether it be lean meat, fish, or plenty of other protein packed foods, place these in your diet throughout the day and make sure you get enough.
Eat On Your Non-Training Days
On those days we don’t train, we often times feel like we need to eat less so we don’t consume as many calories. But what we don’t realize is that we are hurting ourselves by not fueling our bodies and giving them the proper nutrients they need, even on a day off. These days off are the best times to let our bodies rest and recover and by eating and ensuring we get plenty of nutrients on our off-days, we actually build smarter gains.
Take Advantage Of Supplements
Supplements are there for a reason and can greatly help us see real growth. While they can get expensive, it is possible to find premium supplements at an affordable price. A protein powder is something to definitely take note of and is a key ingredient in your lean muscle building goals (3). Definitely consider other supplements, however, for these will have a real effect on how you want to target and shape your gains through a lean meal plan.
What About Training?
Training on a lean meal plan can seem challenging but it really isn’t. Limiting cardio is helpful, for you won’t feel as hungry and won’t necessarily feel the urge to snack. Putting an emphasis on resistance training is key for this will build muscle and constantly give your muscles something to work off of (4). Supplementation post-workout will be key here as you look to optimize muscle growth and recovery as best you can. Ultimately, your training plan will work in tandem with the nutrition plan, for you can’t separate the two. Eating well and not training will lean you out without solid muscle. On the flip side, training without eating well won’t show off those gains. It’s like a dance, and these two have to be in sync as you look to lean out and show those gains off for all to see.
Wrap Up
Building a lean meal plan requires a lot of diligence and knowing exactly what to look for as you seek the best for all your gains. With the right approach to training and diet, you are well on your way, especially if you put an emphasis on top-tier supplements. The right approach is all you need and by targeting certain goals, a lean meal plan will keep on lean muscle, allow you to lean out, and ultimately, produce only the smartest of 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
Schoenfeld, B.; et al. (2013). “The effect of protein timing on muscle strength and hypertrophy: a meta-analysis”. (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)
Helms, E.; et al. (2014). “Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation”. (source)
Westcott, W. (2012). “Resistance training is medicine: effects of strength training on health”. (source)
Best Nutrition Tips During Those Cold Winter Months
Follow these nutrition tips to stay on top if it all during those cold winter months.
These cold winter months can be daunting but it never hurts to follow a good set of nutrition tips. For those in cold and snowy places, winter can be one of those times you just charge through. Even if you enjoy that kind of weather, it does get old eventually. Putting an emphasis on your nutrition is important and knowing what to eat, and what is best to eat, can improve not only your nutrition, but those other elements like immunity, sleep, and mental health that are so vital to staying healthy in these cold winter months.
Winter also has all of these fun holidays. Regardless of what you celebrate, December is a time of many different holidays with festivities moving into the New Year. Maybe your diet took a bit of a hit as you look to capitalize on those New Year’s Resolution goals. Regardless, you still have a few more months left of winter and that cannot be forgotten. Knowing the best nutrition tips for staying healthy in these cold months can help greatly as you seek to continue gains without falling victim to the icy temperatures of these remaining winter months.
Let’s take a look at some top nutrition tips for these cold months. With the right tips, we’ll talk how weather can affect your and your nutrition and why it matters to eat well for immunity, sleep, and other essential elements. The right approach will take you straight through the cold and into those more warm months we all know and love.
Best Nutrition Tips During Cold Months
Following the right nutrition tips can help greatly as you chug through these remaining winter months. Some of the best nutrition tips include:
Plenty Of Protein
Protein is essential for any time of year, but especially now during these colder months. By working to fill you up, protein can keep your body working so you feel more settled and still see great gains (1). Especially if you are working out, definitely don’t neglect protein.
Add Oats
Start your day with something warm and filling like a bowl of oatmeal. Great for weight loss and digestion, while being nutritious and high in antioxidants, oats can benefit your training and overall health in a number of ways. Plus, you can add fruits, nuts, and other ingredients to make this dish something to enjoy (2).
More Seed & Nuts
Seeds and nuts are loaded with vitamins and minerals that can work to boost your immune system and aid in other bodily functions to better your health and performance. Grab a pack of nuts and have a healthy and worthwhile snack as you sit under that blanket.
Load Up On Leafy Greens
Regardless of weather, you need to make sure your leafy greens are piled high on your plate. Keeping up those energy levels and muscle strength and working to fight inflammation will make your life that much easier once those winter months start to fade (3).
Vitamins, Vitamins, Vitamins!
It is imperative you keep up with vitamins and minerals, whether that be through the food you eat or through a great supplement in a multivitamin (4). However you get them, make sure you get plenty to keep you as healthy as possible in these freezing temps!
Soups & Stews
You can’t go wrong with soups and stews for these will provide for a warm dish while also adding variety to your workout. Whether it be broth-based or something more hearty, you get the best of both worlds with a great bowl of soups and stews.
How The Weather Affects You & Your Nutrition?
Depending on what the weather is, this can have a real effect on you. We aren’t necessarily talking eating a scalding soup on a hot day type different. Or drinking a cold slushy in twenty degree weather. More so how nutrition and how you feel impacts how you respond in certain weather. Eating the right foods can affect mood and work to alleviate any of those unnecessary negative thoughts and emotions that can drag you down. Putting an emphasis on what you eat during certain times of the year can be a game changer for your goals.
You Want To Make Sure You Eat For…
Immunity
Staying healthy is key and making sure your nutrition is centered around boosting immunity can prove to be very effective throughout these cold months. Plenty of vitamins and those immune boosting foods can help greatly in this endeavor. A more healthy you is able to work harder and smarter to see only the best gains for yourself, your health, and overall physical wellness.
Sleep
Sleep is so important and working to focus your nutrition around sleep can better prepare you for the long road ahead when it comes to boosting all areas of your health and wellness. With proper sleep, you can better tackle any workout that comes your way while also staying sharp mentally to handle those everyday problems.
Mental Wellness
During these cold months, we can’t take our mental health for granted. Working with key foods that give us a boost to mental wellness will keep us active and engaged when the weather gets gloomy. A positive mindset and attitude will work for your benefit tenfold as you seek the best for all areas of your gains.
Wrap Up
With the right nutrition tips for those cold winter months, you can better tackle any and all stressors that come your way and start to hinder progress. Those months can get cold and dark, but with the right approach you can handle all stressors and negative emotions associated with a cold winter. Nutrition is key and boosting things like immunity, sleep, and mental wellness only add to your ability to see the best gains possible. Follow these tips and see how they can help you plow right these through these cold winter months.
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
Paddon-Jones, D.; et al. (2008). “Protein, weight management, and satiety”. (source)
Rasane, P.; et al. (2015). “Nutritional advantages of oats and opportunities for its processing as value added foods- a review”. (source)
Edith Cowan University (2021). “Green leafy vegetables essential for muscle strength”. (source)
Kamangar, F.; et al. (2012). “Vitamin and Mineral Supplements: Do We Really Need Them?”. (source)
How To Eat More Protein
Here is a way to add some more protein into your diet!
Every parent has favorites growing up. I was the favorite growing up between my sister and I, that is until I got more rebellious with age. She quickly became the favorite as we progressed into adulthood.
But anyways, people should play favorites with macros too. By and large, your favorite macronutrient should be protein. Nobody ever says, “Aww man, my physique is trash cause I don’t consume enough carbs, fat, and alcohol.”
I’d see Jesus come back before I actually hear that be a common saying. Instead, the common issue is that people don’t eat enough protein. Protein should be prioritized and treated like the favorite child.
For fat loss, protein keeps you full, reduces cravings, and retains all your succulent cuts of muscle. Paired with strength training, protein is the literal building blocks to grow your muscles as well. Strong backs and thick glutes, and mouth watering bodies don’t happen without protein. It’s no surprise protein is the most expensive macronutrient as well.
This is why coaches yap about protein endlessly. It potentially can be the very thing preventing you from reaching your goals. Just as a reminder, most people will need to chow down 0.8 grams per pound of bodyweight of protein daily forever.
That’s not a massive number, but I get that it’s still quite difficult for many people to get that much in. Here are 4 tips in how to get more protein in.
1 – Buy It
Ok, this is super obvious, but after years of experience, the average person doesn’t realize they need to be told to buy protein.
People will look up tips on how to eat more protein, log off their computer, and then go on about their merry day having no protein to eat. People who got their protein nailed consistently have chicken breast (fresh and frozen), protein powder, deli meat, Greek yogurt, and cartons of both eggs and egg whites all over their kitchen.
Take a look at your kitchen and fridge. If you don’t have protein sources there, you need an intentional trip to the grocery store where you’re buying fewer bags of chips and frozen pizzas and grabbing more protein sources.
You can’t eat more protein if you don’t own any protein, so start here my friend.
2 – Utilize Shakes
Other common barriers to not consuming enough protein is a lack of time, convenience, and appetite.
These are valid gripes cause nobody has any time nowadays and I get not being able eat a bunch of protein because it’s quite satiating. However, you know what solves all of this?
Protein shakes. In fact, protein powder is human engineering to the finest. Like, I don’t think many people realize how much they take protein powder for granted. It’s powdered protein distilled down into a convenient nutritious source with a long shelf life.
Before protein powder was a thing, if you wanted to get jacked, you had to cook and eat all of your protein. Cavemen had to hunt and eat their protein on the spot.
So if you want an awesome and convenient source of protein that’s easier to digest than chicken breast all day, look to shakes. You can also get protein powder from any source you want whether it’s dairy, egg white, or even vegan sources.
Lastly, you can have as many shakes as you desire and they don’t have to be solely after your workout. That’s a huge myth.
3 – Center Your Meals Around Protein
I like to tell clients to always center their meals around protein. A meal without protein is not a complete meal ever. Tattoo that into your brain. It sounds meatheady, but I promise you need to grasp this concept.
Every meal you consume should start with protein. It’s ok if some meals don’t have much starch, fat, or even fiber. But it’s not ok for a meal to not include protein. Protein is the king and the king always makes the apperarnce.
This is especially true if you’re a heavier individual. Bigger individuals will have higher protein targets. You’re simply not reaching 120 grams of protein unless you have a significant source at every meal. Think lean animal sources, lean dairy, seafood, or some sort of egg/egg white.
Just as a reminder, protein powder can count too. Your meal could be as simple as a protein shake with some carrots on the side. I’d happily applaud a client for putting together a meal like that.
4 – Frontload Your Protein
A common thing I hear about people not hitting their protein is that they’ve reached the end of the day and have so much protein they still need to hit. I get it. It can be overwhelming when you’re staring at 90 more grams of protein to hit and it’s already 8:30 pm.
The trick here is to frontload your protein. This is a fancy word which means to consume most of your protein in the earlier parts of your day. The concept behind frontloading comes from the realm of productivity. Generally speaking, you’ll be more productive and have less long-term stress if you can get something difficult out of the way early in the week or early in your schedule.
Same with protein. If you can consume over half of your protein target in your first meal or before you get home from work, you’re set up to hit your protein target stress free for the day.
This could mean adding an extra scoop or 2 of protein powder in your morning shake, oatmeal, or Greek yogurt.
If that’s too difficult, try to have some extra protein at lunch as well. All that matters is that you enter dinner with as little amount of protein left to consume. It’ll also give you more flexibility at your most social meal as well instead of having to cook up or order 3 chicken breasts.
No More Excuses About Protein
I know you work hard in the gym and the last thing you want is to not make the most of that hard work. All the sacrifice, hustle, and endurance of pain in the gym damages your muscle fibers and stimulates muscle growth. For your muscles to repair and grow for future progress you can show off, you need to feed your body protein.
Don’t let your gym efforts go to waste by moaning about how you can’t get enough protein.
And yes, I get life is hard and not everything comes as easy to everybody. I also get that carbs and fat are tastier. It’s easier to sniff down a grilled cheese sandwich than a protein shake, but consuming enough protein is a pivotal bang for your buck habit that anyone can do.
Hardcore lifters and stay at home moms need protein.
Learn to eat enough and be intentional about it. If you plan ahead, stock up your fridge with it, and center your meals around protein, there should be no excuse to not get enough protein. Use these tips to make it happen.
Can You See Bodybuilding Gains Without Using Supplements?
The possibility of seeing real gains without using bodybuilding supplements.
We all know that taking supplements can greatly improve all areas of your bodybuilding gains. But is it possible to see gains without using them? The answer is yes, of course you can see gains without using supplements. But throughout this piece we’ll explain why supplements can be beneficial and why it would be best to not totally ditch your supplements. Seeing gains requires diligence and hard work, with or without supplements, but sometimes that extra boost can be exactly what we need to see some really effective gains.
Most of us are familiar with those popular supplements taken to enhance training, performance, health, and wellness, and with more and more supplements coming to the fold, it can be easy to just ditch them all. As ironic as that may seem, the more choices we have, the harder the decision, and ultimately, we start to shy away. But if we embrace the options and open up to the fact that there are so many options out there, we can better help ourselves and in the end, our gains.
So, whether it be a protein powder, pre-workout, fat burner, multivitamin, creatine, or any other supplement out there, each has respective benefits to give you better overall quality of life and improve your training and performance for the best results. Your gains matter and supplements are there to help you.
Let’s take a look at bodybuilding without supplements. While it is of course possible, knowing what can happen when you use and when you don’t use supplements may just help you make up your mind for that easier decision.
Potential Challenges You May Face
For those who don’t use supplements, there are some potential challenges you may face when it comes to seeing and building gains. First off, your protein intake is important and without supplements, you may start to lack some of that vital intake. Protein is the building block of all muscle and without it, you will struggle to build muscle and in effect gains.
You may also start to lose out on vitamins and minerals and while you can get these from whole foods and a healthy diet, what will happen is that you may start to be deficient in one, or a few, if your diet doesn’t reflect that intake. Other benefits you receive from supplements like energy and focus may also start to lack as well.
Building Gains Without Supplements Through…
Training
For training, if you stick to a good routine full of resistance exercises and HIIT workouts, you will effectively build and keep on gains (1). Sticking to a regular schedule is key though for this will ensure consistency and will keep your muscles working more regularly. Increasing time under tension and working to optimize your full range of motion is vital in that this will work your muscles beyond belief and help you see that progress you want to see most.
Nutrition
Your diet needs to reflect those gains you want to see as well as ensuring the proper intake of protein, carbs, and fat to give you that all important balance of macronutrients so you will operate at full capacity (2). On top of this, a healthy diet will keep you full of those vitamins and minerals needed to thrive on a daily basis so you only see the gains you want most. This will also ensure your health stays at an all-time high. In order to see gains through your diet, without supplements that is, eating clean, whole foods is the key, and unfortunately, that may mean taking away those sweet treats you know and love.
Sleep
Sleep is vital and putting a priority on this is absolutely imperative. This is the time we can recharge and rest in efforts to tackle the long day ahead. But this is also a time to let our muscles grow and recover (3). Plus, who doesn’t love a good sleep, especially if it is helping you see gains.
Why Not Take Supplements
Supplements can get expensive, so the argument to not take them is valid. With so many options, and each competitor trying to get your support, there are those lower priced options out there but how trustworthy is the product. Using a product with premium ingredients can get expensive and sometimes we just can’t afford to spend a fortune on supplements.
What Quality Supplements Can Do For Your Bodybuilding Gains
However, if you buy quality supplements, these have the ability to take your gains to new heights. Packed with only the best ingredients, what you will find is these are certainly helpful in seeing gains. While it is possible to go without, why put yourself through that? Let’s break down a few of these so we know exactly the kind of benefits you will get.
If you take something like a protein powder, this will pump you with that all important protein so you see those gains you want most. Helping with muscle growth, recovery, and weight loss, this is a great supplement to take. Pre-workouts will help with those energy boosts and for those struggling to kickstart a workout, why not rely on this product to keep you energized and focused? Then there’s a multivitamin. Those vitamins and minerals you may be missing are covered with this trusty supplement able to help improve your overall health and wellness.
Wrap Up
While it is possible to see bodybuilding gains without supplements, why put yourself through that? Sure, they can get expensive, but it is possible to find quality products at an affordable price, it just takes knowing where to look. Ultimately, supplements have potential to let those gains soar, so you see the best outcomes possible for your training and performance. Don’t let your gains suffer and check out some awesome products today.
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
Westcott, W. (2012). “Resistance training is medicine: effects of strength training on health”. (source)
Lambert, C.; et al. (2004). “Macronutrient considerations for the sport of bodybuilding”. (source)
Dattilo, M.; et al. (2011). “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis”. (source)
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.
Best Protein Chips For Energy & Protein-Packed Snacks 2022
These protein chips can provide for a great snack for all your protein needs.
Finding the right snack to fill us up while also being healthy can be tough, but protein chips are that crunchy and delicious snack to give us everything we need. Protein is essential and can fill us up while giving us great gains, especially when it comes to our bodybuilding and fitness goals. With the right snack, we can curb hunger and give ourselves the best chance at seeing the right gains as effectively as possible. With companies putting an emphasis on health, protein chips are that perfect protein-pack snack to deliver all of those gains we want most.
We’ve put together a list of the Best Protein Chips so you can see just what is out there. Knowing the top brands and best products will better prepare you for all of those gains you want to see most.
Best Protein Chips 2022
Best Protein Chips Overall
The best protein chips overall will pump you with protein to keep you full while also being healthy and effective. Low in calories while being tasty will ensure you don’t suffer from a poor snack.
Quest Protein Chips
Number Of Servings
1 Bag
Calories
140
Protein
19g
Carbs
5g
Fat
4.5g
Sugar
1g
Flavors
Spicy Sweet Chili, Chili Lime, Loaded Taco, Nacho Cheese, Ranch
Quest Protein Chips are a tortilla style chip packed with protein with tons of amazing flavors. With 19g of protein, you will find a low carb and fat total, very little sugar, and just 140 calories. Perfect for feeding your cravings and settling that hunger debate in your head, these are a versatile and convenient snack perfect for all occasions and for all types of people, whether your hardcore, competitive, or just doing it for fun.
Quest Protein Chips are loaded with protein with plenty of flavors to keep you full and seeing serious gains.
Pros
High in protein for the right amount with low carbs and fat
Nice flavor options for the variety and taste
From a reputable company in Quest Nutrition
Cons
Texture of these chips may be a bit chalky
Price: $23.76/ 12 Pack
Check out our individual review for Quest Protein Chips here!
Best Organic Protein Chips
For those looking to eat organic and put the best in their bodies, organic protein chips will deliver those protein needs while also containing all organic ingredients.
IWON Organics Protein Puffs
Number Of Servings
1 Bag
Calories
180
Protein
10g
Carbs
21g
Fat
7g
Sugar
3g
Flavors
Nacho Cheese, Mesquite BBQ, Sweet Dijon, Spicy Sweet Peppers, Korean BBQ, Cheddar Cheese, Red Pepper, Caramelized Onion
IWON Organics Protein Puffs are packed with plant-based proteins for that crunchy and protein-packed snack. Great for fitness folks, serious athletes, or just everyday people in need of a healthy snack, these puffs have 10g of protein, 5g of fiber, and only 3g of sugar, all while sitting at 180 calories. Great flavors for variety and made with pure organic ingredients, you can’t go wrong with IWON.
IWON Organics Protein Stix are crunchy protein sticks and puffs with 10g of plant-based proteins and great flavors.
Pros
Dense nutrient profile with plenty of protein
Interesting and fun flavors for nice variety
Pure organic ingredients for those looking to eat all organic
Cons
A little higher in fat and carbs than some may like
Price: $22.92/ 8 Pack
Best Protein Chips For Energy
Energy is key in getting the best workout possible and by working with the right brand of protein chips, you can better tackle those energy needs for only the best workouts.
Popcorners Flex Protein Chips
Number Of Servings
1 Bag
Calories
120
Protein
10g
Carbs
13g
Fat
3g
Sugar
3g
Flavors
Barbeque, Buffalo, Cheddar Sour Cream
Popcorners Flex Protein Chips are perfect for those on-the-go energy needs. At just 120 calories, 10g of protein and 4g of fiber give you everything you want and need from these delicious protein snacks. Made with plant-based protein powder, these can help power you through the day and are packed with tons of flavor as well.
Popcorners Flex Protein Chips are convenient and protein-packed chips with 10g protein to give you plenty of energy.
Pros
Great for energy and giving you fuel with 10g of protein
Good taste and texture or a protein chip
Low in fat and high in fiber
Cons
Could have lower net carbs to be conducive with more diets, like keto
Price: $17.49/ 20 Pack
Best Protein Chips From Real Food
Real food products are important and eliminate those artificial additives that can spoil a good snack. The right protein chips from real food will deliver clean gains and the best benefits.
Kalahari Crisps
Number Of Servings
1 Bag
Calories
100
Protein
20g
Carbs
Less than 1g
Fat
2g
Sugar
0g
Flavors
Original, Rosemary Citrus, Southwest Verde
Kalahari Crisps are air-dried beef chips that deliver a great crunch with fun flavors. Made with real food ingredients, these give you 20g of protein and are the perfect snack to keep you full and offer a healthy option for your diet. Very low in carbs, fat, and calories, you can’t go wrong with a real food in these beef chips.
Kalahari Crisps are air-dried beef chips with 20g protein for that healthy snack any time of day.
Pros
High in protein while being low in calories, carbs, and fat
Made with real food ingredients to optimize your health
Gluten-free, soy-free, and contain 0g of sugar
Cons
High in price per serving
Texture and taste may be unusual for some
Price: $21.99/ 6 Pack
Best Gluten-Free Protein Chips
For those looking to eat gluten-free, finding those options can be challenging. However, gluten-free protein chips do exist and can give you the best in terms of health, gains, and those gluten-free needs.
Shrewd Food Protein Puffs
Number Of Servings
1 Bag
Calories
90
Protein
14g
Carbs
2g
Fat
3g
Sugar
1g
Flavors
Nacho Cheese, Brick Oven Pizza, Baked Cheddar, Cookies & Cream, Strawberries & Cream
Shrewd Food Protein Puffs are that healthy, crispy, and crunchy option that you will love. For those seeking gluten-free options, these will deliver those needs while giving you 14g of protein and minimal calories, carbs, and fat. Great flavors offer variety, and these are conducive to most diets so everyone can enjoy.
Shrewd Food Protein Puffs are healthy, crispy, and crunchy protein puffs with 14g protein for a high protein and heathy snack.
Pros
Good balance of macronutrients while being low in calories
Puffs are an interesting take on the classic idea of chips
Low in sugar and conducive to most diets
Cons
Texture is fairly dry
Some flavors are hit or miss
Price: $24.99/ 12 Pack
Benefits Of Protein Chips
The benefits of protein chips are hard to ignore and can greatly help you see those effective gains you want most. Benefits of protein chips include:
Protein-packed snack: A versatile and convenient protein-packed snack, these can help with all things gains and work to provide a healthy snack option.
Help with weight loss: By working to keep you full and curb cravings, these can help with weight loss so you see those desired body composition changes (1).
Improve muscle: Protein is the building block of muscle and by pumping yourself with more protein, you may improve muscle mass and growth (2).
Offer energy: Providing a constant flow of energy, these will work to give you fuel for your workouts or everyday activities (3).
How Much Are These Protein Chips?
Finding the right protein chips for your gains while also being affordable can be challenging. Of course, those more premium options will cost more money so knowing how much it is per serving may help make your decision a little easier. We’ve broken down our list so you can see the overall price and price per serving as you compare amongst our Best Protein Chips list.
Category
Product
Price
Why We Love It
Best Protein Chips Overall
Quest Protein Chips
Price: $23.76
Per Serving: 1.98
Pack Of: 12
High in protein while being low in carbs and fat with great flavors.
Best Organic Protein Chips
IWON Organics Protein Puffs
Price: $22.92
Per Serving: $2.86
Pack Of: 8
Dense nutrient profile with all organic ingredients.
Best Protein Chips For Energy
Popcorners Flex Protein Chips
Price: $17.49
Per Serving: $0.87
Pack Of: 20
Great for energy with good taste and texture.
Best Protein Chips From Real Food
Kalahari Crisps
Price: $21.99
Per Serving: $3.66
Pack Of: 6
Made with real food ingredients while being high in protein.
Best Gluten-Free Protein Chips
Shrewd Food Protein Puffs
Price: $24.99
Per Serving: $2.08
Pack Of: 12
Good balance of macronutrients while being low in calories.
What To Consider Before Buying
Before buying your protein chips, there are some important factors to consider so you get the best product possible.
Amount Of Protein
The protein chips you choose should be high in protein to help keep you full and seeing gains. These chips on our list have great protein amounts and will give you a nice boost for those snacking needs.
Other Nutritional Factors
It is important to also look at calories and the amount of carbs and fat in each of these products. An all-around healthy product will deliver the best options so you only see the best gains possible.
There needs to be variety in your flavor choices and these products above do contain great flavors. This ensures you have plenty of options so you never grow bored of the taste.
Price & Price Per Serving
These products can get expensive but it’s important to not let that deter you. It is possible to get healthy options at an affordable price while also maximizing the price per serving.
How We Decide
When it comes to choosing the best protein chips, we look at a number of factors to deliver the best products to you. We first look at the health factor, meaning the number of calories, balance of macronutrients, and amount of sugar. The right product will have the right calorie count, being low, as well as being high in protein while relatively lower in carbs and fat. We then look at flavors and the variety you can choose from to never grow bored of the taste. Lastly, we look at price. Supplements and healthy food can get expensive, but it is possible to find the right products at the right price to fulfill needs without breaking the bank.
FAQ Section
What are the best protein chips?
Quest Protein Chips. These are a tortilla style chip packed with protein with tons of amazing flavors for the best benefits and option for protein chips.
Can these keep me full?
These will keep you full for some time, however, don’t rely on these as a meal to keep you full for the whole day.
Do these help me see gains?
These can aid in helping you see gains. Eating these alone will not solely produce gains, but when mixed with a healthy diet and proper training, you will see results.
When can I eat these?
You can eat these anytime of the day for that protein-packed snack. However, these should not replace a meal. They should work in tandem with a healthy diet so you feel full and optimize your health.
Wrap Up
Protein chips have the ability to provide for that protein-packed snack to help keep you full and work for a healthy snack option. With the right amount of protein and proper balance of macronutrients, you will see those gains you want most while working to produce effective gains. Give these protein chips a try and see what they can do for you today.
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*Images courtesy of Envato
References
Leidy, H.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Stark, M.; et al. (2012). “Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-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)