Tag: Nutrition
Pocket Guide To Calories, Basal Metabolic Rate & Intake Requirements
Everything you need to know for your bulking and cutting needs.
For so many of us, we have that image of what we want to be. Those of us bodybuilders have that image for what we want to look like. But it can be a real challenge in getting there. Having the expertise to know what to do and how to do it. Sure, reading about fellow bodybuilders and athletes is a great tool, but what works for them may not work for you. That can be discouraging.
However, if you take these components and break them down into only the essentials, you clear out the clutter that can overwhelm you. When it really comes down to it, there are only a handful of things that matter and each is manageable in efforts to get you to your goal. Between calories, basal metabolic rate, and daily intake requirements, with the right understanding, you will definitely be on your way to reaching those goals.
Let’s take a look at this pocket guide for calories, basal metabolic rate, and daily intake requirements as we try our best to break down only the essentials, so you feel as though it is accomplishable. Because it is. It just takes a bit of time and understanding to really get there.
Let’s Talk Calories
A calorie is a way to measure energy expenditure, as well as stored energy. Carbs, protein, fats, fiber, among others, release energy through your metabolism, and in reaction with oxygen, energy is released. Kilocalories are referred to as calories in your diet, being those calories you eat, and calories through exercise, being those you burn away (1).
When it comes to your daily calories and caloric intake, it is important to understand that this is totally dependent on a number of factors: age, gender, activity level, genetics, and so on. We’ll look at this from three different activity levels being sedentary, moderately active, and active.
According to the United States Department of Agriculture Food and Nutrition Service, sedentary adults between the ages of 19-50 years old would require on average around 2,400 calories for men and 1,900 calories for women. Moderately active men would average around 2,600 calories while moderately active women are around 2,100 calories. Moving into the active territory, they define this as walking more than 3 miles per day at 3 to 4 miles per hour, with light physical activity associated with the typical daily activity you already partake in. In this case, men would require around 2,900 calories and women average to about 2,300 calories (2).
What Is Basal Metabolic Rate?
Your basal metabolic rate is the total number of calories needed to function on a daily basis. This includes things like circulation, breathing, nutrient processing, protein synthesis, among others. This means ultimately that energy is used only to maintain vital organs. This works in tandem with your resting metabolic rate which measures the number of calories burned at rest (3).
A popular way to measure your basal metabolic rate is through the Harris-Benedict equation. The end result is the number of calories needed to maintain your current body weight based on sex, height, weight, and age requirements (4). This came from a study conducted by James Arthur Harris and Francis Gano Benedict and is a popular way to calculate this.
Harris-Benedict Equation
Men: BMR= 66.5 + 13.8(weight) + 5.0(height)- 6.8(age)
Women: BMR= 655.1 + 9.6(weight) + 1.9(height) – 4.7(age)
Important Daily Intake Requirements
We’ve already covered calories and how important it is to figure out your daily caloric intake. But to go further, let’s take a look at those vital macronutrients in protein, carbs, and fat. Macronutrients are those nutrients that we need in larger quantities to provide support for energy, metabolism, muscle growth, and overall development. As our body’s primary source of energy, these are needed in larger quantities to make up the majority of the calories we consume.
Protein
When it comes to fulfilling our protein needs, we need to remember that there are many ways to get protein into our bodies. For healthy adults, the recommended daily intake is 0.8-1.0 grams of protein/kg body weight (4).
Whole foods are always the way to go, and even those on a vegan diet can get adequate amounts of protein. But protein powders are a solid way to get that vital protein into our bodies, and with both whey and non-dairy proteins, everyone can benefit from a great protein powder (5).
Enhanced Labs Whey Protein Isolate
Code GENIRON For 15% Off
Enhanced Whey Protein Isolate is a high quality whey protein with just 110 calories and 25g protein. Fortified with DigeSEB digestive enzyme blend, this allows for better protein utilization in your body.
Check out our list of the Best Protein Powders for more great protein products!
Carbohydrates
When it comes to carb and carb sources, it is important to know that carbs are not bad. A common myth around nutrition is that carbs are stored as fat and will then only increase your body weight and reduce definition. Carbs are vital for a number of functions and must not be forgotten in your diet. It is recommended that the daily carb intake be around 45 to 65 percent of your total daily calories (4).
Fats
Fats are another thing that have a bad reputation but knowing there are different kinds of fats is very important. Fats are used for a number of bodily functions and neglecting them would be a terrible disservice to your overall health, wellness, and performance. Daily fat requirements are around 30% of your total day’s calories (4).
Why All This Matters
The amount of calories you consume, your basal metabolic rate, and your daily intake all contribute to your health, performance, and goals being met. Eating enough in the day is important and while it is easy to starve yourself and feel terrible throughout the day, you are hurting your gains, despite what you may have heard. Knowing the ins and outs of these three important components can lead to effective cutting and bulking, while also aiding in a better lifestyle overall.
Wrap Up
This pocket guide for calories, basal metabolic rate, and your daily intake requirements will provide the blueprint for what you need to know to get started. Having the tools is half the battle and once you know what to, you can finally go and do it and see those desired goals become reality.
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
Howell, S.; Kones, R. (2017). “‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (source)
United States Department Of Agriculture Food and Nutrition Service (2011). “Estimated Calorie Needs per Day by Age, Gender, and Physical Activity Level”. (source)
McMurray, R.; Soares, J.; Caspersen, C.; McCurdy, T. (2015). “Examining Variations of Resting Metabolic Rate of Adults: A Public Health Perspective”. (source)
Kansas State University. “What are My Calorie, Protein, Fat, & Carbohydrate Needs?”. (source)
Cintineo, H.; Arent, M.; Antonio, J.; Arent, S. (2018). “Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training”. (source)
Supplement Q&A With Mr. Olympia Big Ramy
Things aren’t cheap these days.
Food is getting more expensive, the price of homes is rising, and the overall the cost of living is going way up. The same thing goes with dietary supplements. With so many choices on the market, it is tough to pick which products will benefit you the most. Today we’re sitting down with Mr. Olympia Champ, Big Ramy, to find out which are the most important supplements to take.
With his knowledge and proven track record of success, Big Ramy is certainly one of those bodybuilders we should follow and listen to. With so many supplements out there, having a Mr. Olympia champion guide us in the right direction is priceless.
About Big Ramy
Big Ramy is an Egyptian bodybuilder with a massive physique and accomplished resume, having won last year’s Mr. Olympia contest. His years spent training in Kuwait were documented in the film, Generation Iron 2, and for years he stood on the stage with the best of them. In 2020, he finally topped them, winning the Olympia contest and proving he had what it took to win.
Big Ramy Supplement Q&A
We sat down with Olympia champ Big Ramy to talk supplements. As important tools used by bodybuilders and athletes alike, supplements have the ability to greatly impact our performance and physique into something to be proud of. The right supplement at the right time can boost your gains and ultimately, lead to better health and performance. Let’s dive right into our conversation!
Generation Iron:
Hi Ramy. Thanks for taking the time to talk with us today.
Big Ramy:
My pleasure. Your website is a great source of information and I’m happy to contribute.
Generation Iron:
Let’s jump right into it then! What are your thoughts on dietary supplements as a whole?
Big Ramy:
I think that hard training and proper nutrition should always be the focus, but there are some fundamental supplements that I strongly believe in.
Generation Iron:
What do you consider the most important supplements for bodybuilders?
Big Ramy:
My top 5 would be protein powder, multivitamin, fish oil, creatine and essential amino acids.
Generation Iron:
I noticed you didn’t include pre-workout. Why?
Big Ramy:
I am a big believer in pre-workout. In fact, I actually teamed up with Enhanced Labs to make my own pre-workout called Ramy’s Rage, but I wouldn’t consider pre-workout to be essential. I always tell people to buy the essential supplements first and only buy things like pre-workout if you have some extra money left over.
Generation Iron:
I appreciate the honesty! Are there certain brands you recommend for the 5 fundamental supplements?
Big Ramy:
Absolutely. You get what you pay for. Most protein powders flat out suck. I recommend Enhanced Whey Isolate by Enhanced Labs. It’s a pure whey isolate with added digestive enzymes and zero fillers. I also use the Enhanced Labs EAA+ for my essential amino acids and the Enhanced Labs Super Human Immunity for my multivitamin. I don’t buy anything fancy for the last two. I usually buy my fish oil at Costco and creatine at a local supplement shop.
Generation Iron:
That’s good advice! Do you have any closing remarks before we sign off?
Big Ramy:
Supplements will never replace proper nutrition. That being said, they can help you hit your fitness goals faster! Supplements help cover nutrient gaps, ensuring that your body has what it needs for optimal performance. No matter what your goals are, the right supplements can help improve your health, performance and physique.
Featured Supplement For Added Gains
The right supplement can boost your gains and give you everything you want and more out of your workouts. You work hard and deserve to have your gains show inside and out of the gym. A protein powder will pump you with adequate amounts of protein as you look to capitalize on all things growth and recovery. The right powder can enhance all of your gains.
Enhanced Whey Protein Isolate
Enhanced Labs starts by selecting the highest quality whey proteins which undergo a series of sophisticated filtration processes to ‘isolate’ out excess fat and sugar. The final product is a complete protein containing no lactose and over 90% of pure protein per serving. Enhanced Whey is then fortified with the trademarked DigeSEB digestive enzyme blend for better protein utilization within the body. With 25g of protein at just 110 calories, this high quality whey is perfect for your muscle building and recovery goals.
Code GENIRON For 15% Off
Enhanced Whey Protein Isolate is a high quality whey protein with just 110 calories and 25g protein. Fortified with DigeSEB digestive enzyme blend, this allows for better protein utilization in your body.
Check out our individual review here. Also, check out our list of the Best Protein Powders for more great protein supplements!
Wrap Up
Supplements are vital for our overall health and performance and as bodybuilders and athletes, we constantly put ourselves under stress as we seek a desired physique. With the right supplements, we are well on our way to those gains we want most and having someone like Big Ramy offer advice can be a huge benefit. Look into some great supplements today and see what these can do for all your goals.
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 Enhanced and Big Ramy Instagram
How CBD Helps Boost Your Overall Athletic Performance
CBD products are in full demand right now and the benefits make it obvious as to why.
With a hot and growing industry continuing to rise, CBD companies have taken full advantage of this new craze that everyone is talking about. A safe and effective way to tackle any unwanted pain, aid in recovery, and assist with many other bodily functions, it’s easy to see why so many people are drawn to CBD. We are always trying to look for the next great product to boost our overall health and fitness lifestyle and CBD fits right into that mold.
While CBD is a substance extracted from the cannabis plant, this has some people on edge for fear of the mind altering effects associated with THC. This is where the difference lies. CBD is a wonderful alternative to an effective sports treatment because it doesn’t have the mind altering effects of THC and is legal in most places. Knowing the difference between CBD and THC and how they work in our bodies is very important to understand so we don’t stunt our overall growth and performance short.
CBD can come in many forms which is a benefit to everyone because its variety allows for your preference or means of consumption to exist. Finding a good quality CBD supplement can be challenging with so many companies right now saturating this incredibly popular market. Looking at labels and reading into certain companies can help narrow down your search as to the best CBD products around.
Check out our list of the top CBD supplements here!
What Is CBD?
Cannabidiol (CBD) is a phytocannabinoid derived from the cannabis plant. Next to tetrahydrocannabinol (THC), it is the second most abundant ingredient in the plant. It is a naturally occurring substance used to promote relaxation and calm and is not psychoactive, unlike its counterpart THC.
THC gives you that euphoric feeling because it works as an activator to the cannabinoid 1 (CB1) receptor, binding to it and activating the reward system to impose those feelings most associated with THC. CBD by contrast is a bad binder when it comes to attaching to the CB1 receptor and won’t induce those traditional “high” feelings. What it can do is either inhibit THC or promote the effects of it by helping with the many benefits it provides (1).
There are a few types of CBD to try, each having their own unique properties but benefiting you all the same. Full spectrum CBD is when it is extracted from the plant but other forms of plant matter remain attached. Cannabinoids have therapeutic properties while terpenes give it a fragrance. Flavonoids have properties like anti-inflammatory aid and neuroprotective ones. This induces the “entourage effect” because you are hit with all these different compounds from the plant.
CBD is another form where a purification process leaves you with almost all pure CBD. This is flavorless and odorless and is often cheaper. You can mix this into anything food or beverage for a versatile form of CBD.
How CBD Works?
CBD works to target the endocannabinoid (eCB) system by binding to receptors that play a role in many bodily functions. The eCB system is an essential body system responsible for bodily homeostasis and maintaining a healthy biological environment in response to those things that happen both internally and externally. This plays a big role in mood, sleep, pain relief, appetite, immune system health, and a host of others. Acting as sort of a bridge between our body and mind, CBD works to internally connect all of our bodily forces at play to work together while tackling external issues when it comes to mental health.
Benefits Of CBD
Aid In Muscle Soreness & Pain Relief
CBD can react with the neurotransmitters of the endocannabinoid system to reduce inflammation and help improve chronic pain (2). That unwanted muscle soreness you feel after a workout can last longer than you would like. This can hinder your next few workouts, but CBD can aid in the healing and recovery process to help you throughout the day and performing at a high level for each and every workout after.
Lower Stress & Anxiety Levels
CBD can act on your brain’s receptors to regulate mood and other forms of social behavior to mimic that of serotonin. This can help make you feel good as well as relaxed, thus working to lower levels of anxiety and stress (3). For athletes leading up to a competition, or just those who want a healthier state of mind, CBD can work wonders for your mental health.
Crush Cravings & Boost Metabolism
CBD works as an appetite suppressant, so you crush those cravings that hit you late at night. It can also help with the regulation of your hormones that deal directly with metabolism. So while you eat less of that junk food with reduced cravings, you will burn more calories and shed some pounds with an increased metabolism. This can give you that shredded athletic physique you desire while improving all aspects of your performance for whatever your respective sport.
Featured CBD Supplement To Boost Athletic Performance
Finding the right CBD product can be challenging but it is absolutely possible with the right approach. Knowing what you are looking for in terms of either topicals, tinctures, or pills can help narrow down your search. One great company, cbdMD, produces amazing CBD products perfect for boosting your athletic performance. Let’s take a look at just one of their great supplements.
cbdMD CBD Recover Tub
Recover is a CBD cream made from soothing herbal ingredients and pain killing medicine to help relieve any muscle soreness and pain. Superior Broad Spectrum hemp extract works with histamine dihydrochloride, to provide temporary relief and increase blood flow, while other ingredients like arnica, aloe vera, and MSM, provide a creamy, moisturizing base. Perfect for sore muscles and joint pain, Recover is a great supplement for you.
cbdMD Recover Tub offers soothing CBD cream with pain killing and herbal ingredients for a warming sensation while providing temporary relief from minor aches and pains.
For more great CBD products, check out cbdMD and browse their great selection.
Check out our list of the Best CBD Supplements for more great pain relieving products!
Wrap Up
CBD is a supplement that has taken the world by storm. Cannabis has long been thought to have these great properties but the fear of a mind altering substance has caused a lot of debate around this plant. With the process of extracting CBD to benefit your overall health and wellness, people everywhere can now reap the benefits of CBD without the unwanted side effects of THC, the mind altering substance in cannabis. From pain relief, to lower levels of stress and anxiety, to increased metabolism and less cravings, this supplement can really work to boost your overall athletic performance to keep you on top of your game. Give CBD a try and set yourself up for the most success you can when it comes to your athletic ability and performance.
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
Harvard Medical School Health Blog (2018). “Cannabidiol (CBD)- what we know and what we don’t”. (source)
Boyaji, Shafik; Merkow, Justin; Elman, R. Noel M.; Kaye, Alan D.; Yong, R. J.; Urman, Richard D. (2020). “The Role of Cannabidiol (CBD) in Chronic Pain Management: An Assessment of Current Evidence”. (source)
Medical Cannabis Network (2020). “Effects of CBD oil on mental health: anxiety disorders”. (source)
How To Get Rid Of Muscle Soreness
DOMS Happen Due To New Workouts
Delayed onset muscle soreness (DOMS) can be one of the most irritating things, especially for people with physically demanding jobs. Muscle soreness can occur on the next day of a workout or the day after. These are a few facts about muscle soreness.
It doesn’t matter if you’re in good shape or not, muscle soreness can happen when you start a new workout program or perform new exercises. New exercises shock your muscles and break them down.
High Chances of Muscle Soreness When You Workout After Long Layoffs
If you’ve been out of the gym for a long time, you can expect to face muscle soreness after your first hard workout. You can minimize the muscle soreness by gradually increasing the intensity of your workouts.
You Can’t Avoid Muscle Soreness
You can’t control DOMS. There are chances you might not experience DOMS after a hard workout and have them after a relatively light workout. Your level of fitness doesn’t affect if your muscles will be sore after a workout or not.
This is How To Get Rid of Muscle Soreness
1. Nutrition
Muscle soreness happens when your muscles are broken down after a strenuous workout. Right after your workouts is also the perfect time to feed your muscles. Your muscles will absorb the most amount of nutrients at this time.
After a workout, have a protein shake or a protein rich diet. Protein is the main building block of your muscles and will help in the quick recovery from muscle soreness. Apart from the protein, follow a balanced diet to meet your macro and micronutrient requirements.
2. Massage
Getting a massage is another effective way of releasing the tension in your muscles. Massage the affected muscle for up to 30 minutes to reduce the soreness. Deep tissue massage or ART (Active Release Technique) is effective at recuperating from sore muscles.
If you don’t want to go for a professional massage therapy, you can ask your spouse or a friend to massage the tense muscles. You can also massage the sore muscles yourself with the help of an electric massager or a foam roller.
3. Rest
Rest is one of the most important aspects of recovery after a workout. No matter how hard you workout, you won’t grow while you’re inside the gym. Your muscles repair themselves and grow while you’re sleeping.
You need at least six hours of sleep every night to recover from your workouts. If your muscles are sore for most of the week, this could be a sign of overtraining. You should take an additional day off from training to recover from your workouts.
4. Active Recovery
On your days off, you don’t have to sit on the couch all day long. You will not be working out and doing the same things which got you sore. Staying active by doing cardio helps in regulating blood throughout your muscles.
Blood carries nutrients to your muscles which help with recovery. Make sure you don’t over-exert your muscles. You can also perform exercises like push-ups, pull-ups, and squats to get a pump without exerting your muscles.
5. Cold and Hot Treatments
Cold and hot treatments can help you with recovery from muscle soreness. Taking a cold shower after a workout is known to help with recovery. You can also apply ice and hot water bags to your sore muscles to speed up the recovery process.
Alternating between applying ice and hot water bags is also an incredibly effective way to get rid of muscle soreness. Using the alternating technique helps you get the best of both worlds. Just make sure you start with the ice treatment and make the hot water bag treatment last twice as long as the ice treatment.
What do you do to get rid of muscle soreness? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Macronutrients Vs. Micronutrients: What They Are & How They Differ?
We’ve all heard these words, but what exactly do they mean and why do they matter?
When we research various bodybuilding diets and ways to optimize nutrition, the words macronutrients and micronutrients always appear. We know what nutrients are. We get them through food and other things we consume and they work to power our lives, giving our bodies the proper fuel it needs to thrive inside and out of the gym. But knowing what these words mean is incredibly important and should not be overlooked, especially for those of us taking health and performance as seriously as possible.
Let’s take a look at the differences between macronutrients and micronutrients so we fully understand how to optimize our health, read those beyond confusing nutrition labels, and understand just what we need to thrive inside and out of the gym. Knowing what to do and what things mean can greatly influence our ability to enhance our health and performance for the absolute best.
What Are we Talking About?
For both macronutrients and micronutrients, it is important we first define what a nutrient is. A nutrient is a compound that cannot be produced by the body yet is essential for daily functioning (1). Since the body cannot produce nutrients, we must carefully select what we consume so we only get the best fuel to power our body. With many nutrients essential for sustaining life, grouping them into macro and micronutrients can help us easily identify and explain.
What Are Macronutrients?
Macronutrients are those that our bodies need in larger quantities and provide support for energy, our metabolism, muscle growth, and overall development as we continue to progress with our fitness goals (2). The three macronutrients that we all know and love are protein, carbs, and fat. As the body’s primary source of energy, these are needed in larger quantities and make up the majority of the calories we consume on a daily basis.
Protein: Since protein is the building block of all muscle, this plays a vital role in both muscle growth as well as recovery (3). For those looking to lose weight, it can also improve satiety for less snacking and better appetite control.
Carbs: A main source of energy, carbs are important for fueling your body and your mind so you thrive inside and out of the gym with everything you do (4).
Fats: Fats are important for brain development and hormone production (5). They can also keep you full so you don’t have to deal with snacking or unwanted calories.
What Are Micronutrients?
As the name would suggest, micronutrients are those that are required in smaller quantities and responsible for supporting your body with things like repairing damaged cells, fighting diseases, among others (6). These are vitamins and minerals, those powerful nutrients packed into a multivitamin supplement to help cover all your daily doses that are important to your overall health. Examples being calcium, iron, vitamin C, B vitamins, and a host of others are all essential for keeping our bodies operating at a high level. Mainly found in the foods we eat, sometimes it is important for those who may be deficient to supplement in order to not suffer any unwanted side effects or illnesses as a result.
Searching For The Best Quality Nutrients
When it comes to finding the best nutrients, always looking to high quality foods is a sure fire way to ensure you maximize the benefits. Whole foods are a great way to go as they are nutrient dense and it is always important to make sure you supplement if need be so you never suffer a deficiency.
Featured Supplements For Valuable Nutrients
When it comes to supplementation, we felt we should share two supplements with you, one to benefit your macronutrient intake and one to assist with your micronutrients. A protein powder and a multivitamin are two important supplements that we should never take for granted.
Performance Lab SPORT Protein
Performance Lab SPORT Protein is an impressive brown rice protein source that is cleaner than most other protein powders. Great for muscle growth, recovery, and weight loss, this is absolutely a top protein supplement.
Performance Lab SPORT Protein is much cleaner than other protein powders out there. Naturally flavored with organic cocoa, vanilla bean and ceylon cinnamon – this is the best tasting protein powder many customers have tried. Being a brown-rice protein powder, anyone can use it for lean muscle growth and weight loss for this powder contains great ingredients. Regardless of whether you’re dairy intolerant, vegan, allergic to soy or gluten, Performance Lab Protein contains no allergens at all. Supplying 20g protein and only 100 calories per serving, Performance Lab Protein can be easily included in your diet at all times, whether you’re cutting or bulking and is a great protein powder for men.
Check out our individual review for Performance Lab SPORT Protein here. Also, see where this protein powder falls our list of the Best Protein Powders!
Transparent Labs WellnessSeries Multivitamin
Code GENIRON10 For 10% Off
Transparent Labs WellnessSeries Multivitamin is an ultra-potent supplement for those looking to optimize their health. With 22 active ingredients, this will pump you with vital nutrients with easy absorption.
Transparent Labs WellnessSeries Multivitamin is an ultra-potent supplement to give you all of those vital nutrients that active females need to enhance female focus and female energy, as well as female wellness. The advanced formula works to ensure your body can properly absorb and utilize all of the essentials packed into this multivitamin. From a company who prides themselves on transparency and honest labels, you will know exactly what you are getting and how much with this great product. Its iron-free formula ensures it will be gentle on your stomach and makes it a top choice on the market.
Use the promo code GENIRON10 for 10% off! Also, check out our individual review here and our list of the Best Multivitamins For Men & Best Multivitamins For Women to see where this landed!
Wrap Up
When it comes to your intake of both macronutrients and micronutrients, it is important that we value both. With these being essential for our daily functions, the right amounts can keep us thriving inside and out of the gym. With so much going on in our lives, we just can’t afford a deficiency. Keep these two in mind and remember just how valuable these nutrients really are for not only our health, but also performance.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images of courtesy of Envato
References
Savarino, G.; Corsello, A.; Corsello, G. (2021). “Macronutrient balance and micronutrient amounts through growth and development”. (source)
Vergnaud, Anne-Claire; Norat, Teresa; Mouw, Traci; Romaguera, Dora, et al. (2013). “Macronutrient Composition of the Diet and Prospective Weight Change in Participants of the EPIC-PANACEA Study”. (source)
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Jequier, E. (1994). “Carbohydrates as a source of energy”. (source)
Milner, John A.; Allison, Richard G. (1999). “The Role of Dietary Fat in Child Nutrition and Development: Summary of an ASNS Workshop”. (source)
Biesalski, K.; Jana, T. (2018). “Micronutrients in the life cycle: Requirements and sufficient supply”. (source)
Six Science-Based Methods Bodybuilders Use To Lose Belly Fat
Losing Belly Fat Is Not Only Good For Improving General Health, It Is Also Crucial For Those Stepping Onto The Stage
It is very well known that maintaining a high body fat percentage can be damaging to our health.Several scientific studies have established a link between abdominal obesity and a range of diseases (1). As a result, a common goal set by many is to reduce belly fat.For the bodybuilder, as competition nears, it becomes necessary to reduce belly fat and body fat percentage more generally to improve aesthetics.This article will highlight six different methods that can be applied to help you lose that often stubborn belly fat and improve your definition.
The Six Methods
This section will outline the six methods commonly used by bodybuilders to reduce belly fat. It will also highlight a number of scientific studies that back-up these methods as effective.
1) Track Your Calories And Macros
If you are not already food tracking, it’s recommended that you start. Doing so will ensure that you are consuming the right amount of good food to maximize changes.The driving force behind fat reduction is calorie restriction (2). Creating a calorie deficit forces the body to find energy from another source out with food. As a result, the body will begin to break down stored body fat for energy purposes.By failing to track your eating, you may over-consume calories which will prevent fat loss from occurring.While macronutrients are of secondary importance for causing weight loss, they most certainly have an impact on body composition.A detailed study on nutrition in the lead up to a bodybuilding contest recommends the following split (3):
Protein: 2.3 – 3.1 grams per kg of body weight
Fat: 15 – 30% of calorie intake
Carbs: Remainder of calorie intake
Ultimately, without tracking you are shooting in the dark. It is not uncommon for individuals to either over or underestimate their calorie intake and food quality. Therefore, if you want to make the best fat loss progress possible, start tracking.Tracking doesn’t have to be difficult either. There are a number of fitness apps and online tools that allow you to calculate your calorie target and track your daily nutrition quickly and easily.
2) Increase Protein Intake
On the topic of macronutrients, protein is the macro that you should pay particular attention to. Consuming protein during fat loss is important for two main reasons.Firstly, protein is the macro responsible for maintaining muscle size. When restricting calories, the body will break down muscle tissue as well as fat tissue.Studies have shown that high-protein diets help to preserve muscle to a greater degree (4). This is hugely significant for the bodybuilder as it will allow them to maintain lean muscle mass while reducing fat and improve overall aesthetics.Hunger is often an issue that many bodybuilders experience during a fat loss phase. Protein regulates hunger hormones and helps to curb cravings and combat hunger.In addition to this, consuming protein has also been found to boost the body’s metabolism thus facilitating fat burning (5).One final study investigated the relationship between protein intake and abdominal fat. Results indicated that those who had a quality protein intake were more likely to have a lower amount of abdominal fat (6).
3) Focus On Fibre
In the same way that protein can help manage hunger and control appetite, fiber has been found to have a similar effect.Fiber is the indigestible plant matter which comes in two forms – soluble and insoluble.It is thought that both types of fiber have a beneficial impact on the health of the body – specifically digestive health.Fiber slows down the digestive process and nutrient absorption. A consequence of this is a prolonged feeling of fullness and diminished appetite.Research on fiber suggests that consuming an additional fiber can decrease calorie consumption and facilitate weight loss. One four-month study found that an additional fourteen grams per day led to a 10% decrease in calorie consumption and more than four pounds of weight loss (7).While both types of fiber appear beneficial, soluble fiber may be specifically effective for belly fat reduction.A second study concluded that consuming ten grams of soluble fiber contributed to a 3.7% reduction in abdominal fat (8).
4) Restrict Carb Consumption
Consuming fewer carbohydrates is another effective fat loss method that is commonly adopted by bodybuilders.The reason fat loss tends to occur during a low-carb diet is, once again, to do with calories. The majority of the calories consumed tend to come from carbohydrates. Therefore, by substantially reducing carb intake, you also decrease your calorie intake thus causing fat loss.Additionally, low-carb diets may also be effective for reducing appetite which can lead to a greater reduction in calorie intake (9).There are many scientific studies that advocate the use of low-carb diets for reducing body fat.One study on the matter concluded that a low-carb diet effectively improved body composition and significantly reduced abdominal fat (10).Research has indicated that low-carb diets are beneficial for more than just causing fat loss. They have also been found to reduce disease risk and improve the health of diabetics (11).
5) Cut Down On Sugar
Sugar is composed of two different molecules known as glucose and fructose both of which play an important role in providing the body with energy.Consuming a large amount of sugar on a regular basis has been associated with weight gain and the development of metabolic diseases (12).A study looking at the impact of sugar determined that a high consumption led to an increase in abdominal fat (13).When you eat a great quantity of sugar, it is thought that the liver is overloaded with fructose and quickly turns it into fat (14).On top of this, sugary foods and drinks can be extremely calorific. Therefore, eating a high quantity of these foods can take you out of a calorie deficit and prevent fat loss from occurring.Reducing the amount of sugar that you consume will have a substantial impact on your calorie intake and rate of fat loss.
Be conscious when selecting foods and avoid products that contain refined sugars. There are some foods marketed as “healthy” that contain a high amount of refined sugar.
6) Increase Exercise Frequency
This section thus far has focused primarily on nutrition; but what about exercise?The impact that maintaining good nutrition and exercising frequently has on the body is well documented. In addition to reducing disease risk, regular exercise can also be used to improve body composition and reduce abdominal fat.
Exercising more frequently will cause a greater amount of calories to be burned. Increasing calorie burn will have a direct impact on the rate of fat loss. As a bodybuilder, strength training must be performed often during the fat loss process to ensure that the amount of muscle loss is minimized.The purpose of performing strength training exercises is not to target fat in specific parts of the body. This is something often referred to as “spot reduction” or “spot fixing”.One study put spot reduction to the test and took participants through six-weeks of abdominal training. By the end of the study, abdominal fat had not significantly altered (15). As well as performing strength training, it is also not uncommon for bodybuilders to increase the amount of cardiovascular exercise they perform in a fat loss phase. Exercises such as walking, running, cycling, and rowing are all associated with large calorie burns and can cause a substantial reduction in abdominal fat (16).
Final Word
While there is a range of proposed fat loss methods, these six tried and tested methods have been scientifically proven to work.Therefore, any bodybuilder who needs to reduce body fat for an upcoming competition should consider adopting a number of these methods.
References:
1 – Paley, Carole A.; Johnson, Mark I. (2018-05-04). “Abdominal obesity and metabolic syndrome: exercise as medicine?”. BMC Sports Science, Medicine and Rehabilitation. 10. doi:10.1186/s13102-018-0097-1. ISSN 2052-1847. PMC 5935926. PMID 29755739.
2 – Hołowko, Joanna; Michalczyk, Małgorzata Magdalena; Zając, Adam; Czerwińska-Rogowska, Maja; Ryterska, Karina; Banaszczak, Marcin; Jakubczyk, Karolina; Stachowska, Ewa (2019-06-27). “Six Weeks of Calorie Restriction Improves Body Composition and Lipid Profile in Obese and Overweight Former Athletes”. Nutrients. 11 (7). doi:10.3390/nu11071461. ISSN 2072-6643. PMC 6683015. PMID 31252598.
3 – Helms, Eric R; Aragon, Alan A; Fitschen, Peter J (2014-05-12). “Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation”. Journal of the International Society of Sports Nutrition. 11: 20. doi:10.1186/1550-2783-11-20. ISSN 1550-2783. PMC 4033492. PMID 24864135.
4 – Mettler, Samuel; Mitchell, Nigel; Tipton, Kevin D. (2010-02). “Increased protein intake reduces lean body mass loss during weight loss in athletes”. Medicine and Science in Sports and Exercise. 42 (2): 326–337. doi:10.1249/MSS.0b013e3181b2ef8e. ISSN 1530-0315. PMID 19927027.
5 – Leidy, Heather J.; Mattes, Richard D.; Campbell, Wayne W. (2007-05). “Effects of acute and chronic protein intake on metabolism, appetite, and ghrelin during weight loss”. Obesity (Silver Spring, Md.). 15 (5): 1215–1225. doi:10.1038/oby.2007.143. ISSN 1930-7381. PMID 17495198.
6 – Loenneke, Jeremy P.; Wilson, Jacob M.; Manninen, Anssi H.; Wray, Mandy E.; Barnes, Jeremy T.; Pujol, Thomas J. (2012-01-27). “Quality protein intake is inversely related with abdominal fat”. Nutrition & Metabolism. 9 (1): 5. doi:10.1186/1743-7075-9-5. ISSN 1743-7075. PMC 3284412. PMID 22284338.
7 – Howarth, N. C.; Saltzman, E.; Roberts, S. B. (2001-05). “Dietary fiber and weight regulation”. Nutrition Reviews. 59 (5): 129–139. doi:10.1111/j.1753-4887.2001.tb07001.x. ISSN 0029-6643. PMID 11396693.
8 – Hairston, Kristen G.; Vitolins, Mara Z.; Norris, Jill M.; Anderson, Andrea M.; Hanley, Anthony J.; Wagenknecht, Lynne E. (2012-2). “Lifestyle Factors and 5-Year Abdominal Fat Accumulation in a Minority Cohort: The IRAS Family Study”. Obesity (Silver Spring, Md.). 20 (2). doi:10.1038/oby.2011.171. ISSN 1930-7381. PMC 3856431. PMID 21681224.
9 – McClernon, F. Joseph; Yancy, William S.; Eberstein, Jacqueline A.; Atkins, Robert C.; Westman, Eric C. (2007-01). “The effects of a low-carbohydrate ketogenic diet and a low-fat diet on mood, hunger, and other self-reported symptoms”. Obesity (Silver Spring, Md.). 15 (1): 182–187. doi:10.1038/oby.2007.516. ISSN 1930-7381. PMID 17228046.
10 – Gower, Barbara A; Goss, Amy M (2015-1). “A Lower-Carbohydrate, Higher-Fat Diet Reduces Abdominal and Intermuscular Fat and Increases Insulin Sensitivity in Adults at Risk of Type 2 Diabetes123”. The Journal of Nutrition. 145 (1): 177S–183S. doi:10.3945/jn.114.195065. ISSN 0022-3166. PMC 4264021. PMID 25527677.
11 – Feinman, Richard D.; Pogozelski, Wendy K.; Astrup, Arne; Bernstein, Richard K.; Fine, Eugene J.; Westman, Eric C.; Accurso, Anthony; Frassetto, Lynda; Gower, Barbara A.; McFarlane, Samy I.; Nielsen, Jörgen Vesti (2015-01). “Dietary carbohydrate restriction as the first approach in diabetes management: critical review and evidence base”. Nutrition (Burbank, Los Angeles County, Calif.). 31 (1): 1–13. doi:10.1016/j.nut.2014.06.011. ISSN 1873-1244. PMID 25287761.
12 – Jensen, Thomas; Abdelmalek, Manal F.; Sullivan, Shelby; Nadeau, Kristen J.; Green, Melanie; Roncal, Carlos; Nakagawa, Takahiko; Kuwabara, Masanari; Sato, Yuka; Kang, Duk-Hee; Tolan, Dean R. (2018-5). “Fructose and Sugar: A Major Mediator of Nonalcoholic Fatty Liver Disease”. Journal of hepatology. 68 (5): 1063–1075. doi:10.1016/j.jhep.2018.01.019. ISSN 0168-8278. PMC 5893377. PMID 29408694.
13 – Stanhope, Kimber L.; Schwarz, Jean Marc; Keim, Nancy L.; Griffen, Steven C.; Bremer, Andrew A.; Graham, James L.; Hatcher, Bonnie; Cox, Chad L.; Dyachenko, Artem; Zhang, Wei; McGahan, John P. (2009-05). “Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans”. The Journal of Clinical Investigation. 119 (5): 1322–1334. doi:10.1172/JCI37385. ISSN 1558-8238. PMC 2673878. PMID 19381015.
14 – Faeh, David; Minehira, Kaori; Schwarz, Jean-Marc; Periasamy, Raj; Periasami, Raj; Park, Seongsu; Seongsu, Park; Tappy, Luc (2005-07). “Effect of fructose overfeeding and fish oil administration on hepatic de novo lipogenesis and insulin sensitivity in healthy men”. Diabetes. 54 (7): 1907–1913. doi:10.2337/diabetes.54.7.1907. ISSN 0012-1797. PMID 15983189.
15 – Vispute, Sachin S.; Smith, John D.; LeCheminant, James D.; Hurley, Kimberly S. (2011-09). “The effect of abdominal exercise on abdominal fat”. Journal of Strength and Conditioning Research. 25 (9): 2559–2564. doi:10.1519/JSC.0b013e3181fb4a46. ISSN 1533-4287. PMID 21804427.
16 – Vissers, Dirk; Hens, Wendy; Taeymans, Jan; Baeyens, Jean-Pierre; Poortmans, Jacques; Van Gaal, Luc (2013-02-08). “The Effect of Exercise on Visceral Adipose Tissue in Overweight Adults: A Systematic Review and Meta-Analysis”. PLoS ONE. 8 (2). doi:10.1371/journal.pone.0056415. ISSN 1932-6203. PMC 3568069. PMID 23409182.
Best Way To Create A Bodybuilding Diet For Great Gains
Having the right approach to nutrition is vital to getting that shredded aesthetic bodybuilders crave.
Most of us grind away in the gym and do our best to achieve that shredded physique. But only working out doesn’t lend itself to a proper shred. Sure, we may get bigger and stronger, but more definition starts in the kitchen and those of us bodybuilders looking to lean down need to know the proper tools in creating an effective bodybuilding diet. The right approach to food can allow us to enjoy it while also seeing our bodies come together.
Let’s take a look at some of the best ways to create a bodybuilding diet so you start to see the changes you want most. Knowing what to take but also what to avoid can be of equal importance and allow us to see those gains come to life. With that being our main goal, we should at least know the proper steps in how to get there.
Best Ways To Create A Bodybuilding Diet
While some of this you may already know, it never hurts to hear it again. Redundancy is a great way to keep it fresh in your mind so you actually make the changes you want to see.
1. Goals
Deciding on what exactly you are trying to get out of this is more than important because once you know your end goal, it will easier to get there. Goals can include things like calorie intake, amount of macronutrients needed, whether you are cutting or bulking, among others. Writing them down is an easy way to not forget.
2. Macronutrients
We hear this word all the time and it refers to the three essential sources of fuel for our bodies: carbs, fat, and protein. Each of these sources offers something our bodies want and need in order to thrive inside and out of the gym (1). Protein allows for muscle growth and enhanced recovery for faster bounce back. Carbs give us energy and keep us full for longer. And of course, fats are important for muscle-building hormones and play a role in the absorption of vitamins.
3. Timing
Knowing what to eat and when to eat is vital for your success. Strategically placing the right meals around your workouts will prove to be most effective as you seek the best for energy, growth, and repair. Eating often allows your metabolism to stay constantly working to burn calories so nothing can be stored for fat (2).
4. Meals
What you can eat may seem limited when looking to shed that unwanted fat and really tone out but at the end of the day, it is very much possible to enjoy every meal. Eating tons of greens will give you vitamins and minerals, keep you full, and offer a healthy dose of fiber. Plenty of protein is also imperative as you look to get the most out of every workout (3). Unfortunately, sugar must take a back seat for that can be a killer when trying to get the most bang for your buck.
5. Drink
Hydration is key. Be ready to drink plenty of water, especially on training days and paying attention to the color of your urine is an easy way to check on your hydration levels. Don’t let something like dehydration hurt your goals and find the easy things to tackle first (4). Carry a shaker bottle with you so you never have an excuse!
Top Supplements To Boost Gains
When it comes to supplementation, making sure the supplements you take line up with what you need is imperative. With so many supplements, it can be challenging to find the right ones and really work to maximize your gains. But with three of the staples being protein powder, intra-workouts, and pre-workouts, you absolutely cannot go wrong.
Enhanced Whey Protein Isolate
Code GENIRON For 15% Off
Enhanced Whey Protein Isolate is a high quality whey protein with just 110 calories and 25g protein. Fortified with DigeSEB digestive enzyme blend, this allows for better protein utilization in your body.
Enhanced Labs starts by selecting the highest quality whey proteins which undergo a series of sophisticated filtration processes to ‘isolate’ out excess fat and sugar. The final product is a complete protein containing no lactose and over 90% of pure protein per serving. Enhanced Whey is then fortified with the trademarked DigeSEB digestive enzyme blend for better protein utilization within the body. With 25g of protein at just 110 calories, this high quality whey is perfect for your muscle building and recovery goals.
Check out our individual review for Enhanced Protein Isolate here!
Enhanced Anabolic IV
Enhanced Anabolic IV is for those serious about building muscle and boosting recovery. With 23 highly effective ingredients, six blends work to tackle all of your needs.
Enhanced Labs Anabolic IV is a great BCAA supplement for those serious about muscle gains. Providing everything you need from a muscle-building and recovery supplement. Packed with 23 highly effective ingredients, this product can promote protein synthesis and decrease fatigue to keep your workouts as ferocious as they need to be to see great gains. This advanced formula has six blends to really deliver all of the benefits. They include: clinically dosed amino acid blend, nitric oxide blend, non-stimulant nootropic blend, electrolyte blend, B vitamin blend, and a fat oxidation and muscle insulin sensitivity blend.
Check out our individual review for Enhanced Anabolic IV here!
Enhanced Ramy’s Rage Stim Reloaded
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Enhanced Ramy’s Rage Stim Reloaded is a smart 8-stim matrix to enhance energy and focus. A fully disclosed label provides transparency for their scientifically proven ingredients.
Ramy’s Rage Stim is different. It has a fully disclosed supplement facts panel, so you know exactly what you’re getting in each serving. Ramy’s Rage Stim contains full dosages of ingredients scientifically proven to boost energy levels, improve physical performance and enhance focus. Best of all, Ramy’s Rage Stim doesn’t contain mega dosages of caffeine so there is no crash. With a smart 8-stim matrix, all of your energy and focus enhancing needs are met with a great pre-workout. With 17 clinically dosed ingredients grouped into 4 synergistic matrixes, this pre-workout is perfect for boosting intensity.
Check out our individual review for Ramy’s Rage Stim Reloaded here!
Wrap Up
Putting together a bodybuilding diet can be challenging but it is absolutely possible. Forcing yourself to be accountable to yourself is imperative and can actually be beneficial in the long run when it comes to your overall goals as you will have someone to rely on. Take note of some of these tips and work on getting a great plan together because it is possible to achieve that shredded physique. It may just take a little time.
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
Lambert, C.; Frank, L.; Evans, W. (2004). “Macronutrient considerations for the sport of bodybuilding”. (source)
Paoli, A.; Tinsley, G.; Bianco, A.; Moro, T. (2019). “The Influence of Meal Frequency and Timing on Health in Humans: The Role of Fasting”. (source)
Leidy, H.; Clifton, P.; Astrup, A.; Wycherley, T.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Popkin, B.; D’Anci, K.; Rosenberg, I. (2010). “Water, Hydration and Health”. (source)
Laying Down The Law: 5 Rules For Fat Burning You Need To Follow
Heed and obey for a shredded physique.
When it comes to health and fitness there’s no topic that’s given more attention than burning fat. No matter your fitness level, burning fat is always at the top of anyone’s list of things to do and with good reason. Even if you have tremendous musculature you’d be hard pressed to prove it if you have a layer of blubber hiding all of that muscle.
The only way to reveal the shredded abs and powerful pectorals is by training to burn off all the excess fat. But what principles should you keep in mind if you mean to make consistent and steady progress? You want to burn the fat and keep it off as well. So here’s some great things to keep in mind on your fat burning journey.
1. Diet is Paramount
If you want to burn fat then the first thing you need to worry about is what you’re putting into your mouth. You have to have a balanced diet and one that’s going to work best with your body. Whether that means having balanced macronutrition or going on a ketogenic diet, you must choose a diet plan that’s going to optimize your performance as well as your body’s fat burning capabilities. Supplements can provide great boosts to any diet, including fat burners to shed that unwanted fat, or protein supplements to increase fullness.
2. Compound Movements are King
Training the correct way is also paramount to burning fat. You want to build strength as well as burn fat which means you better have the compound movements mastered. That means being well versed in the bench, squat and deadlift. These big three powerlifting exercises should be staples in any workout for they work multiple muscle groups and allow for a serious increase in strength and calorie burn.
3. Prioritize Building Muscle
If you haven’t picked up on it by now, then here’s your chance to be informed. You’re going to want to focus on building up your muscle. This all works in tandem with having a proper diet as well as training in a manner that promotes muscle building. Training for both strength and muscle growth are two important elements for burning stubborn fat. Adding drop sets to your workouts are a great way to target muscles deep within to really promote growth and adding a protein concentrate or isolate can really promote a great diet and muscle growth.
4. Choose The Correct Training Split
You can’t train the same body part day in and day out. You’ll have to switch things up depending on the day in order to burn fat throughout the body, but more importantly grow muscle in all the important muscle groups of the body. Training legs one day, arms another, and back in a systematic way will ensure that you’re building a well muscled and powerful physical frame. Knowing which muscle groups to pair together can really increase your chances of substantial growth.
5. Boost Your Metabolic Rate
Long sustained cardio used to be considered the trick to burning pesky fat, but newer studies have proven that the best way to raise your metabolic rate and burn fat through a 24 hour period is to perform interval training. This kind of training puts the body in an oxygen deficit and ensures that your body is burning calories, particularly fat, even after you’re done training. Try high-intensity interval training to save time in the gym and really feel a great burn.
What are your training priorities? Let us know by hitting up our comments below or head on over to our official Facebook and Twitter.
Calum Von Moger Chest Workout For Golden Era Aesthetics
Build pecs with this Calum Von Moger chest workout that the bodybuilding Gods would be proud of.
You have got to be living under a rock if you have never heard of Calum Von Moger, and especially if you are on Instagram. Today when bodybuilders are criticized for steroid use and bloated guts, Calum’s symmetrical physique and golden-era aesthetics make him stand out. Heck, some people even call him the modern-day Arnold Schwarzenegger. The similarities are so striking that he is sometimes referred to as Arnold 2.0. Calum even appeared in the 2018 feature film ‘Bigger’ where he plays the role of a young Arnold Schwarzenegger.
WATCH: Arnold Schwarzenegger Compares Modern Bodybuilding To Pregnancy
Looking like Arnie is no coincidence. When asked about his physique goals, Calum said that –
“I’m not interested in any of today’s bodybuilders. That doesn’t appeal to me at all. It’s not what I want to look like, it’s not what I want to be, it’s too much. What I like are the old classic physiques. That’s my favorite. Quality over quantity. Bodies made in the ’60s and ’70s. Aesthetic, with perfect symmetry and proportion. My ultimate goal, would be to build a body like that one day. But then again, probably just a little bit better.”
The Calum Von Moger Story
https://www.instagram.com/p/B_0H_uDJxZL/
Calum grew up in a small Australian town called Geelong. He was a skinny kid growing up. Calum’s first encounter with weights happened at age 14 when his elder brother asked him if he wanted to tag along to the gym. And by the gym, we mean an old warehouse with basic equipment and rusty dumbbells.
Although people compare Calum to Arnold Schwarzenegger, his motivation for lifting came from watching Steve Reeves in ‘Hercules.’ He then knew what he wanted to look like when he saw Arnold Schwarzenegger in the critically acclaimed documentary ‘Pumping Iron.’
Conquering The Stage
After years of hard work in the gym, Calum started competing in local shows. He won his first bodybuilding competition in 2010, and shortly after that, in 2011, he qualified for WFF Junior Mr. Universe competition. Calum subsequently won the NABBA Junior International championship and Jr. Mr. Universe titles.
Calum had an incredible run from 2011 to 2016 where he won almost all the shows he competed in.
An opportunity presented itself in 2017 when NPC and IFBB introduced the Classic Physique division. Calum Von Moger set his eyes on getting the pro card and starting training for the newly introduced division. His journey preparing for the NPC/IFBB league was chronicled in Generation Iron 2.
WATCH: Video Of Calum Von Moger Tearing Bicep With Chris Bumstead
Things then took a turn for the worse when Moger suffered two serious injuries (November 2017 and April 2018) that prevented him from training at full capacity. In November 2017, Calum suffered a bicep tear that was followed by a knee injury incurred during cliff climbing in late April 2018.
WATCH: Calum Von Moger Injured Falling Down A Cliff
But if you know Calum, you know that keeping him out of action is impossible. He treated these injuries as setbacks and had his eyes set on winning the big titles. His recovery and return to training at full capacity are narrated in the documentary feature film Calum Von Moger: Unbroken. We highly recommend watching the movie to experience Moger’s grit, discipline, unwavering determination to win, and passion for the sport.
Road To Mr. Olympia
https://www.instagram.com/p/CHmOakph7Cg/
Calum Von Moger won the NPC Universe title in 2020 and earned his pro card. Not only has he recovered but is at his prime. He is now a serious threat to the reigning Mr. Olympia Classic Physique champion. But before he can compete for the Mr. Olympia title, he needs to earn a qualification.
In our interview with Calum, we asked him to tell us more about his future competing plans. Although he does not have an exact show in mind, he expects to compete in his first pro show in August or September 2021. He is utilizing the off-season to improve his physique so that he can bring his best package to the pro stage.
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Although the chances of Calum competing in the 2021 Mr. Olympia are bleak, we look forward to seeing him wear the Mr. Olympia Classic Physique crown soon.
Before we get to Calum’s chest workout routine, we need to talk about his new tattoo. Before stepping on stage for his pro card, Calum got a phoenix tattoo on his arm. Not only does it look dope, but the rising phoenix is the perfect metaphor for his comeback.
Calum Von Moger Chest Workout
“I train by instinct. Which means I don’t follow the rules others have made that might work for them. I always use exercises that I know work for me and I generally warm up at the start for 1-2 sets then complete 3 working sets.”
Go Heavy or Go Home
Calum uses heavyweights and low reps to annihilate his muscles. He uses a pyramid structure in his workouts and increases weights with each set.
Moger relies heavily on compound exercises like deadlift, bench press, squat, and barbell rows. If you are someone who likes spending time on machines, this workout is not for you.
Calum Von Moger Chest Training Routine
1. Pec Deck Fly – 3 Sets 8-12 Reps – 1-2 Minute Rest
https://www.instagram.com/p/Bge1efCgyDW/
Steps:
Sit on the machine with your back against the pad.
Place your feet flat on the floor.
While maintaining a slight bend in your elbows, grab the handles at your chest level.
Pull your arms towards your body until the handles are in front of your chest.
Hold and squeeze your pecs at this position for a couple of seconds.
Return to the starting position and repeat for desired reps.
In this workout, you will be starting with isolation (single-joint) exercise to pre-exhaust your pectoral muscles before you get to the compound lifts. It will ensure you get the same amount of muscle stimulation without having to go super heavy.
Remember: This workout is not just about going through the motions. You have to lift as heavy as you can and target failure with each set. If you hit failure on the first set of 12 reps, increase the weight in the next set so that you hit failure on 10 reps.
2. Incline Bench Press – 4 Sets 8-12 Reps – 1-2 Minute Rest
Steps:
https://www.instagram.com/p/CJ6yp29BOtU/
Grab the barbell with a slightly wider than shoulder-width grip.
Plant your feet firmly on the floor.
Unrack the bar and hold it above your chest while your elbows are locked out.
With a controlled motion, lower the bar until it is a few inches away from your chest.
Press the bar in a straight line back up to the starting position while exhaling.
Repeat until failure.
Many noobs make the mistake of bouncing the bar off their chest. While this might help in the eccentric motion while lifting heavy, it also increases the risk of a shoulder or pec injury.
If you are a beginner or an intermediate lifter, make sure you have a spotter while performing the compound lifts. You should follow a full range of motion while performing all the exercises in the workout.
3. Flat Machine Chest Press – 4 Sets 8-12 Reps – 1-2 Minute Rest
You could use a flat bench or a seated chest press machine for this exercise. For this tutorial, we will use the seated chest press.
Steps:
Place your back against the pad and plant your feet on the ground.
Adjust the handles so that they are at your middle chest level.
Push the handles by extending at your elbows.
Return to the starting position with a controlled motion.
Don’t lock out your elbows at the top of the movement. Doing so takes off the tension from your pectoral muscles and puts it on your shoulders and elbows.
Repeat for reps.
Most people make the mistake of rushing through the machine exercises. Follow a rep-tempo where you can maintain a mind-muscle connection. Your pecs should be filled with lactic acid and begging for mercy by the end of your set.
4. Dips – 3 Sets 12-15 Reps – 1-2 Minute Rest
Steps:
Grab the parallel bars and raise yourself above them by extending at your elbows. Lock your elbows at the top of the movement as you get ready to begin the exercise.
Bend your legs at your knees so that your lower legs are parallel and your upper legs are perpendicular to the floor.
Tilt your torso forward slightly (20-30 degrees) and slowly lower yourself until your shoulders are just below your elbows.
At the bottom of the movement, your lower arms should be perpendicular, and your upper arms should be parallel to the floor.
Return to the starting position explosively.
Do not lock out your elbows at the top of the movement.
Repeat for recommended reps.
Chest dips are a reminder that you do not always need heavy weight to build muscle mass.
On the other hand, if you are an advanced lifter and knocking out 12-15 reps is too easy for you, feel free to use a weight belt to add resistance. Even with a bodyweight exercise, your goal will be to progressively overload your muscles.
5. Incline Dumbbell Fly – 4 Sets 8-12 Reps – 1-2 Minute Rest
Steps:
Set the bench at a 60-degree angle to the floor.
Grab a dumbbell in each hand with a neutral (palms facing each other) grip.
Lie down on the incline bench while maintaining the natural arch of your back.
Press the dumbbell towards the ceiling by extending at your elbows.
While maintaining a slight bend in your elbows, slowly lower the dumbbells to your sides until you feel a stretch in your chest.
Exhale and bring the dumbbells back to the starting position.
Repeat for recommended reps.
Upper pecs are one of the most stubborn muscle groups. Although the incline dumbbell flyes might feel like an easy exercise, it takes a solid mind-muscle connection to make the most of this lift. If you do not have a muscle-ripping pump by the end of your set, you might be going a little too heavy.
6. Dumbbell Pullover – 4 Sets 8-12 Reps – 1-2 Minute Rest
Steps:
Lay face up on a bench with your feet firmly planted on the ground.
Maintain a slight arch in your back.
Grab a dumbbell at one end with both hands.
While slightly bending your elbows, press the weight over your chest.
Without letting your lower body or hips move, move the dumbbell over your head, and lower it to the floor.
Keep lowering the dumbbell until you feel a stretch in your pectoral muscles.
Pull your arms back to the starting position.
Repeat for reps.
Tip: If you feel a stretch in your lats at the bottom of the movement, bring the dumbbell closer to your head by bending at your elbows and pulling them towards your chest.
The dumbbell pullover is an incredibly effective exercise for building a V-taper. It is a tried-and-tested movement from the golden age of bodybuilding.
Calum Von Moger Diet
https://www.instagram.com/p/Bs2otbQhiKR/
You obviously cannot look like Calum if you do not eat like him. Here is Moger’s bulking diet plan:
1. Breakfast
4 eggs
Banana
Milk
2. Snack
Protein shake
3. Luch
Chicken
Rice
4. Snack
Protein shake
5. Dinner
6. Snack
Protein shake
Nutella
Toast
As you might have noticed, Calum Von Moger loves his protein shakes. If you want to know more about the best protein supplement on the market, we have put together a guide for you.
Related: Best Protein Powder Supplements For Strength & Size (Updated 2021)
Conclusion
Calum Von Moger might be blessed with perfect bodybuilding genetics, but what sets him apart is his dedication and discipline. Even after suffering two career-threatening injuries, he turned around his physique in a short time and won a pro card.
You now have the workout and diet program you need to build pecs like Moger and Arnold. We will be waiting to see your progress pics. Best of luck!
Do you think Calum Von Moger can win the Mr. Olympia show in his first attempt?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Want To Ditch Meat? Tips And Tricks On How To Convert To A Plant-Based Diet
Here are some tips to convert to a plant-based diet.
So this article is going to be coming to you from a personal perspective, as I have been plant based for over 5 years now and prior to that was practicing keto on and off.
Now my biggest concern prior to considering plant based was, ‘so what do I eat?’ and ‘what is my protein source going to be?’
As If It doesn’t come from meat, eggs, poultry and dairy then where will it come from?
Well I would essentially be getting the protein from the same place the animals get theirs from, plants. (among other things)
So today I am going to be giving you a breakdown to alternative plant based options which are readily available, and making sure you don’t die of protein deficiency …
Protein Comparison
Tofu Scramble Instead Of Scrambled Eggs
Per 100g
So let’s begin by breaking it down with eggs.
One of the alternatives to eggs is tofu, as it’s a great source of protein and low in carbs too and can be scrambled.
Scrambled Tofu
Scrambled Eggs
Calories
102.7
113.4
Fat
7.7g
7.5g
Carbs
2.7g
0.6g
Protein
7.5g
10g
Eggs snatches the win on the protein front but tofu is not far behind and actually has less calories.
Steak v Ground Beef v Seitan v Tempeh v Impossible Burger Beyond Ground Beef
Per 100g
Let’s get to the meat of the matter, red meat! Take a look at the comparisons below:
Steak
Ground Beef
Seitan
Tempeh
Impossible
Beyond ground beef
AP
AP
PB
PB
PB
PB
Calories
218
274.1
153.8
196.4
213.6
218.8
Fat
10.8g
17.8g
3.5g
11.4g
12.5g
15.8g
Carbs
0.5g
0g
7.1g
7.9g
8g
2.6g
Protein
28.1g
27.6g
26g
20g
16.g
17.5g
AP – Animal Product
PB – Plant Based
*
As you can see seitan comes lowest for calories, and lowest for fat content. Ground beef takes the lowest carb content and by not much steak takes the highest protein content. But as you can see the plant based options for seitan and tempeh boast a very high protein content per 100g.
Now let’s turn our attention to dairy.
Milk v Oat Milk v Cashew Milk v Soy Milk v Hemp Milk v Almond Milk v Coconut Milk
Per 1 Cup (244g)
Cow’s MIlk
(full fat)
Cow’s Milk (1%)
Oat Milk
Cashew
Milk
Soy Milk
Almond Milk
Hemp Milk
Pea
Milk
AP
AP
PB
PB
PB
PB
PB
PB
Calories
122
102
140
25
100
30
50
100
Fat
4.8g
2.4g
7g
2g
4.5g
2.5g
5g
4.5g
Carbs
12g
12g
11g
1g
9g
1g
1g
6g
Protein
8.1g
8.2g
8g
0.5
8g
1g
2g
8g
Plant-Based Milk With Additional Protein
So if protein is what you really desire then there are plant based options available with additional protein.
Orgain Milk Almond Organic Unsweetened
Silk Unsweet Almond & Cashew Protein
Silk Unsweet Ultra Plant-Based Protein Drink
EdenSoy Unsweetened Organic Soy Milk
Calories
80
110
180
120
Fat
3.5g
7g
9g
6g
Carbs
4g
2g
5g
4g
Protein
10g
10g
20g
12g
Cheese v Nutritional Yeast
28g
I know cheese is addictive for many people out there and is very difficult to give up but a great protein filled alternative is Nutritional Yeast
The reason I didn’t select a plant based cheese alternative is that many plant based cheeses lack the protein content required so nutritional yeast is a great option.
Cheese
Nutritional Yeast
Calories
115
92.4
Fat
9,4g
2g
Carbs
0.9g
10.4g
Protein
6.5g
12.5g
As you can see Nutritional Yeast, other than having more carbs has less calories, fat and also has more protein per 28g (approx 3.3 tbsp).
Chicken v Tempeh
100g
Now let’s look at chicken, I am going to compare it to tempeh which we also looked at earlier. I could compare to a faux chicken but I wanted to compare to a purer food source
Chicken
Tempeh
Calories
221.9
196.4
Fat
13.1g
11.4g
Carbs
0g
7.9g
Protein
23.7g
20g
So tempeh is lower in calories and in fat, but chicken has less carbs and just a tad more protein. But Tempeh has a considerable amount of protein per 100g also
So as you can see we have covered quite a bit but this is merely scratching the surface.
If you are considering going plant based use this as a guide but also experiment and do your research, go to the store and look at labels, it may surprise you as to which items are also accidentally plant based
Eggs and Tofu
https://www.eatthismuch.com/recipe/nutrition/easy-paleo-scrambled-eggs,255172/
https://www.eatthismuch.com/food/nutrition/tofu-scramble,34942/
*
Beefs and Plant-Based Meats
https://www.eatthismuch.com/food/browse/?q=steak&type=recipe&nutrition_display=
https://www.nutritionix.com/food/ground-beef
https://www.nutritionix.com/i/sweet-earth/traditional-seitan/54fd12a8da4d5c1d0b25d375
https://www.nutritionix.com/food/tempeh
https://www.nutritionix.com/i/impossible/burger-made-from-plants/5d8f06903fd1dc45742c5221
https://www.nutritionix.com/i/beyond-meat/beyond-beef-plant-based-ground/5d1ef894d42ac192589b87fb
Milk
https://www.nutritionix.com/food/milk
https://www.nutritionix.com/food/1-milk
Vanilla Protein Oat
https://www.nutritionix.com/i/silk/cashew-milk-unsweetened-vanilla/582028ca127741c124c7e67a
https://silk.com/plant-based-products/soymilk/original-soymilk/
https://www.nutritionix.com/i/hemp-yeah/unsweetened-original-hemp-milk/5eb265dc6f38177a7be579fc
https://www.ripplefoods.com/original-plant-milk/
https://orgain.com/products/organic-protein-almond-milk-unsweetened-vanilla
https://silk.com/plant-based-products/plant-based-protein-beverages/unsweet-protein/
https://silk.com/plant-based-products/plant-based-protein-beverages/silk-ultra/ultra-unsweet/
https://store.edenfoods.com/unsweetened-edensoy-organic/
Cheese and Nutritional Yeast
https://www.nutritionix.com/food/nutritional-yeast
https://www.nutritionix.com/food/cheddar-cheese
Chicken and Tempeh
https://www.nutritionix.com/food/chicken
https://www.nutritionix.com/food/tempeh