Tag: Nutrition
Q&A: How Much Protein Does Big Ramy Eat?
Building muscle requires protein. However, eating enough protein each day can be difficult, and expensive.
Today we’re sitting down with Mr. Olympia 2020, Big Ramy, to find out how much protein he eats, his favorite protein sources, and what his grocery shopping list looks like.
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 get right into it then! How much protein do you eat and how much protein do you recommend for athletes trying to build muscle?
Big Ramy: I eat around 500g of protein every day. On my rest days it may go down to 400g, and on a really hard training day, I might consume as high as 600g, but I always make sure I consume at least 1g of protein per pound of body weight. I recommend that athletes who are trying to build muscle consume at least 1g of protein per pound of body weight. I have gone as high as 2g of protein per pound of body weight during my offseason.
Generation Iron: That’s a lot of protein! What are your favorite sources of protein?
Big Ramy: It’s important to find protein sources that digest well and don’t leave you feeling bloated. My favorite protein sources are eggs/egg whites, skinless chicken breast, extra lean ground beef, salmon, and bison. I also use the Enhanced Labs Isolate Protein after my workouts. It tastes amazing and it makes it really convenient to get protein into my body right after a hard workout.
Generation Iron: I noticed you didn’t include pork. Is there a reason why?
Big Ramy: I don’t eat pork for religious reasons, but I also feel that there are better options than pork. Pork is generally very fatty and a low-quality meat.
Generation Iron: That makes sense. I imagine your grocery shopping bill must be through the roof!
Big Ramy: Eating like a bodybuilder is expensive but it’s not as bad as you’re probably thinking. The rest of my diet is fairly inexpensive. My favorite carb sources are potatoes, rice and oatmeal. My favorite fat sources are avocado, olive oil and coconut oil. Using a protein powder like the Enhanced Labs isolate protein for 1-2 meals per day also really helps keep your grocery bill under control.
Generation Iron: That’s good advice! Do you have any closing remarks for our fans before we sign off?
Big Ramy: Remember that your body needs protein to build muscle. I don’t always feel like eating protein, but I always make sure I eat at least 1g of protein per gram of body weight. If I’m not hungry for a meal, I’ll make a shake by blending together Enhanced Isolate protein, frozen fruit, oatmeal and coconut oil.
Generation Iron: You heard it from Mr. Olympia himself. You have to eat big to get big!
Wrap Up
Getting enough protein is vital for your training and performance gains. You’ve heard it first from Big Ramy himself; eat protein to get huge! Don’t neglect it and watch those gains flow.
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
This Is What Your Body Fat Looks Like
Cutting The Fat
As fitness enthusiasts working out and being healthy is at the top of our list. The human body can be a great machine if you use it right. But as bodybuilders we know that all the fitness in the world won’t give you quite the same satisfaction if you have nothing to “show” for it.
The big show is a big part of bodybuilding, and if you can’t quite hit that balance between aesthetics and size you’ll always feel incomplete. The main hindrance between most builder’s and the perfect ratio is fat. Fat can be the stubborn veil keeping all your hard earned gains from seeing the light of day. But how far are you, and what do you have to do to look like the shredded monsters you see on the internet? We’ve got your complete guide down below.
The problem is that there’s a lot of talk about body fat but very few actually show what this looks like on an actual person. Sure you know what 5% – 10% looks like, this is the range for most fitness models. But what about the not so flattering part? The beginning, before the contract offers start rolling in?
5-9%
You’re a golden God. No really, this is the stage where you would probably be sculpted in ancient Roman Times (Michelangelo anyone?). You’re definition and vascularity are awe inspiring as the nooks and crannies of the human muscular system are all on full display.
How to get there
“Genetics.” Yes we know that’s want you want to hear so you can start making excuses but the truth is this takes HARD WORK…sorry guys. If you’re at this stage you either get paid to do this or you should. You’ve sacrificed cheat meals, you’re on a strict diet that involves eliminating certain macronutrients, probably low carb, and each meal is planned out. Ice cream? What’s that?
10-15%
You’ve definitely got a six pack and vascularity to boot. You’ve got ropey arms and you’re ripped, just not as ripped as the creme de’ le creme class above.
How to get there
Adhere to a strict diet, count the calories going in and out of your body, eat clean for most of the week and then once in a while splurge on some wings. Cheat meal? yes. Cheat day? No. This range tends to fluctuate from 9-12 % as they’re not as regimented as the 5% group.
16-20%
At the lower end of this range you’ve got some vascularity and definition in places but your lower abs probably aren’t popping like you want them to. At the higher end, maybe the top top abs are showing but the smaller cuts in the biceps and triceps can’t be seen. You don’t have a “dad bod” but there’s definitely some fat hiding your shape.
How to get there
Be health conscious by eliminating major no-no’s like fried foods, burgers without the bun, simple sugars, but at the same time you’re still able to have a beer with the fellas on weekends. 80-20 rule is probably best depending on your metabolism.
While many builders strive for the lowest body fat possible you have to remember that to a certain degree fat is good. Your body needs at least 3% body fat in order for your organs to function. This means most casual builders will probably fall into the 10-20% range to look cut and still feel strong. Ultimately it’s up to you, all 3 ranges can maintain a healthy lifestyle. What’s more important? Nachos on game night or a deeper V for your waistline? You be the judge.
Be sure to follow Generation Iron on Facebook and Twitter.
Top 4 Foods To Keep You Shredded Through The Summer
Use these summer foods to keep yourself in top shape.
If you’ve started planning to get into summer shape then we’ve got news for you: you missed the boat pal. While you were busy relaxing in the winter and spring, you were missing the perfect opportunities to start getting yourself in the best shape possible for the summer. We all have times that we’re a bit bloated, especially after the winter and some of spring. That’s why we advocate working out year round so that when the time comes to start cutting down a bit for summer you’ll already be halfway there by the end of spring.
It’s Independence Day and the summer is here – but does that mean you should just give up on your fitness goals and stuff your face with cheeseburgers this weekend? Not a chance in hell. In fact, you should be considering some last minute diet options that could end up doing you some good during the summer. Who knows, maybe you can start seeing some progress before summers end. But whether you’ve been working out hard all year round or if you’re just starting now, we’ve got some summer foods, particularly fruits, that will help you get to your shredded best, hopefully, by fall.
You can also check out our list of the best fat burners on the market in 2021 right here.
Watermelon
27This is a great fruit for anyone that’s pushing themselves hard in the gym. Watermelons are packed with nutrients and can be a great post workout treat that does a number of beneficial things for your body. One, it’s great for hydration after a tough workout. Two, it can greatly help your muscle recovery. Also, it’s the perfect melon to crush in between your legs… if you’re strong enough.
Blueberries
Another great summer food, blueberries should be your best friend. If you’re looking to thrash your muscles in the gym then you’re going to want your muscles to hold up to the task and this fruit can help greatly. Besides it’s great antioxidant properties, blueberries are great for helping with muscle fatigue.
Pineapples
Pineapples should be your best friends. For a bodybuilder who’s looking to gain a ton of muscle, protein will be a necessity. In order to get the most out of your protein intake, digesting protein and fats are essential. Pineapples are great for digesting these nutrients, provide carbs, and are packed with vitamin a, vitamin c, phosphorous, and potassium to aide in strong bone development.
Tart Cherries
If you’re looking to drop some fat during the summer then you should definitely have some tart cherries in your diet. Besides being pretty damn tasty, this fruit can do a great deal to aide in burning fat as well as promoting lower fat storage within the body.
Which summer foods do you have in your diet? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
A Complete Guide To Meal Replacement Supplements
Meal replacements are perfect supplements to help with any and all of your dietary needs by giving you those vital on-the-go nutrients.
For those of us who live busy lives and always find ourselves always on the go, high-quality meal replacements can be a game-changer. Able to fill us up and provide us with those vital macronutrients, as well as a host of other great ingredients, having this amazing supplement on stand by can be huge for our gains. Whether you are looking for something whey based, or if you need something more plant-based, the options for both do exist and can each work wonders for our muscle growth, appetite control, recovery, and overall lifestyle.
While it is certainly best to get all of your nutrients from whole foods and a good home cooked meal, sometimes that just isn’t an option. With companies starting to prioritize their ingredients to include more whole foods, you do still get plenty of nutritional value out of these products.
In this complete guide to meal replacements, we’ll break down what you need to know about these supplements. From what they are, to the many benefits, and what to look for, finding the right product for you will be easier.
What Are Meal Replacements?
Meal replacements come in many forms, but the three most popular forms are a pre-bottled shake, a bar, or in powder form which you will then use to make a shake. They will offer good caloric options while pumping you with a great balance of macronutrients so you don’t miss out on any of the essentials needed to thrive inside and out of the gym.
Many of the top meal replacements will also include fiber, vitamins, minerals, and other solid ingredients to keep your body primed and ready to go for whatever comes your way (1). The perfect source of fuel for those on-the-go needs, meal replacements are a blessing in disguise.
Benefits Of Meal Replacements
The benefits of meal replacements can seriously affect our gains inside and out of the gym and lead us to living healthier lifestyles. With a well-balanced diet from whole foods to tackle all of our nutritional needs, we are one step closer to capitalizing on all our gains.
Benefits of meal replacements include:
Have Great Ingredients
A variety of whole food ingredients are offered to aid in all aspects of our overall health, digestion, and recovery. Possible protein sources include whey protein, pea protein, and brown rice protein and things like fiber and low amounts of sugar make these healthy options.
Supporting Weight Management
High in protein with balanced macronutrients, these are a solid way to track calories and ensure you get something into your body while still promoting weight loss and management (2). Just because you have a busy lifestyle, doesn’t mean you can’t still care for your weight.
Perfect For Busy Schedules
Great for grab and go options, these can fuel you wherever you are and boost athletic performance. Since we all do live busy and stressful lives, these can ensure you get the most out of your diet while still on the move.
Affordable And Convenient
A quick source of protein rich fuel at an affordable price for easy convenience and recovery from a well-balanced diet. Even some of the best options can still be affordable.
What To Look For In Meal Replacements
Meal replacements and their respective formulas may differ depending on the brand so here are a few things to look out for when choosing the right product for you:
Ratio Of Macronutrients: You want to make sure you have enough protein to keep you full and aid in that desired growth and recovery while also having a good ratio of fats and carbs as well.
Taste & Sugar: There are some great tasting, protein rich meal replacements that exist without adding in all that extra sugar. Substitutes like stevia and monk fruit are becoming very common so you still get some of that sweetness.
Extra Beneficial Ingredients: Look to see if the formula includes things like fiber, omega-3s, collagen, and vitamins and minerals that can really work to add to the benefits. Also look at the protein source being something like whey, pea protein, or brown rice protein depending on your dietary wants and needs.
Calorie Count: While the calories may still be high since it is replacing a meal, look for ones with lower calories but higher protein. This will help keep you full and assist with weight loss, management and recovery.
Safety & Effectiveness
Meal replacements are safe to consume and do contain valuable ingredients that can help power you through the day. Do your best to eat a whole food meal and don’t always rely on meal replacement products, but for those days you are on-the-go, there is no harm in packing one away. These can work wonders for your gains and support things like muscle growth, appetite control, recovery, and a host of others to improve your overall lifestyle.
Featured Meal Replacement
Finding the right meal replacement can be a real challenge and while high-quality ones do exist, you need one that is right for you. This premium meal replacement supplement from Kaged Muscle is perfect for giving you what you need to start receiving the top benefits from a top tier meal replacement.
Kaged Muscle Clean Meal
Code GENIRON10 For 10% Off
Kaged Muscle Clean Meal is a great meal replacement for those looking to prioritize nutrition while still getting a solid on-the-go meal. With whole food ingredients and 21 organic vitamins and minerals, all of the essentials are covered.
Kaged Muscle Clean Meal is for those active individuals who want to prioritize nutrition while still getting a complete and convenient meal for those on-the-go needs. With whole food ingredients and 21 organic vitamins and minerals, this meal replacement has 123% better amino absorption to help build muscle and strength while also keeping you full throughout the day. Fueled with a formula including whey protein isolate, clean carbs, BCAAs, MCT oil, and zero added sugar, this meal replacement is perfect for fueling athletic performance while providing for a protein rich option for weight loss, digestion, recovery, and other nutritional needs.
Price: $44.99
Use code GENIRON10 for 10% off!
Check out our list of the Best Meal Replacement Supplements for more great products!
Wrap Up
Finding the right meal replacements for you can be difficult but with this complete guide, we hope to help make those choices a bit easier. As great sources of fuel for those on-the-go needs, meal replacements have the power to really help boost a number of our gains as we seek the best for ourselves. Check out some great meal replacement products and see what these can do for your overall health and wellness.
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
Kulovitz, Michelle; Kravitz, Len. “Do Meal Replacements Deliver Results?”. (source)
Treyzon, Leo; Chen, Steve; Hong, Kurt; Yan, Eric; et al. (2008). “A controlled trial of protein enrichment of meal replacements for weight reduction with retention of lean body mass”. (source)
6 Badass Exercises You Can Do With A Pull Up Bar
6 Exercises You Can Do With a Pull-Up Bar
When people think about pull-up bars, they think of people performing pull-ups, but the pull-up bar can help you get so much more accomplished. You can train your complete upper body with nothing more than a bar you can hang on.
In this article, we will walk you through a few exercises you can perform on a pull-bar and build strength, muscle mass, and conditioning as a result. Once you’re done reading the article, you’ll have some cool things to try when you walk up to a pull-up bar the next time.
Pull-Ups/Chin-ups
Call them whatever you want, but the ability to do a pull-up is the biggest proof of your upper body strength. Pull-ups are also one of the most functional exercises you can perform. Imagine apocalypse has hit and you’re hanging by a cliff and the only way to save yourself is to pull yourself up.
We’re sure, at this moment, you wouldn’t want to regret not doing pull-ups at the gym. If you’re a beginner and can’t complete a pull-up, use momentum by jumping to grab the bar or get a spotter to help you with the exercise. Once you get better at this exercise, you can add resistance by using weights.
Muscle Ups
Muscle ups are what separate the men from the boys. It takes a whole new level of strength to complete a muscle-up. Start from a dead hang, complete a pull-up, and once you’re at the top of the pull-up, jerk and get into a chest dip position and complete a chest dip. Return to the dead hang and repeat for reps. The Muscle ups will work your back, biceps, triceps, core, and shoulders.
Underhand Pull-Ups
Life might put you in situations where you need an immediate biceps pump but have nothing more than a straight bar to hang on. Grab the bar with a supinated grip inside shoulder-width, lock your elbows in a place and lift yourself up using your biceps. By the end of this exercise, your biceps will be on fire.
Burpee Chin-Ups
If you’re in a mood to get your cardiovascular system going, we’ve got just the exercise for you. Stand under a pull-up bar, squat and get into a push-up position. Complete a push-up, return to the standing position, jump, grab the bar and complete a chin-up.
Hanging Leg Raises
Hanging leg raises are one of the most effective ab exercises. Hanging onto a bar provides your abs with the isolation to completely annihilate your midriff. Start in the dead hang position, lock out your knees and lift them so they are parallel to the floor.
Hanging Windshield Wipers
Obliques are one of the most overlooked muscles when it comes to upper body training. Hanging windshield wipers will smoke your obliques. In this exercise, you need to copy the movement of a car’s windshield wiper with your legs.
Hang from an overhead bar and shorten your armpits so you’re engaging your shoulders and not just hanging by your armpits. Squeeze your abs and lift your legs so you’re forming a “V” with your upper body and legs. Move your legs from side-to-side while holding them together like they’re one windshield wiper.
Which is your favorite pull-up bar exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Complete Guide To CBD Supplements For Relief & Recovery
CBD supplements can work to help alleviate pain and better your recovery no matter what workout comes your way.
CBD is a hot industry right now with products flying off the shelves. With great post-workout benefits and the ability to aid in all of your muscle and recovery needs, CBD is one of those supplements that people just can’t wait to use. A safe and effective way to handle all of your health and wellness needs, it is no wonder why so many have gravitated towards this supplement as a way to boost recovery and physical wellness.
With many forms including oils, capsules, gummies, topicals, and others, finding the right type for you is part of the battle. But knowing what you want out of your CBD is also important for each product offers unique benefits that can really work to boost all areas of your gains and recovery. A good company will work for you and offer the best CBD supplements around so don’t settle for anything less than great.
Let’s take a look at this complete guide to CBD and see what this supplement is all about. From what it is, to the benefits, its many forms and sources, and how effective it can be, knowing the ins and outs of this supplement will be great as you seek to better yourself and your overall wellness.
What Is CBD?
Cannabidiol (CBD) is a phytocannabinoid found in the cannabis plant. It is usually the second highest ingredient in this plant next to tetrahydrocannabinol (THC) which gives you the “high” effect most people associate with cannabis. CBD, however, is extracted from sources with lower levels of THC and will not give you the feeling of being “high” (1). What CBD can do is aid in muscle pain, help with sleep, assist cognitive issues, among other things.
Check out our list of the Best CBD Supplements for more great CBD products!
How CBD Works In The Body?
Your body has an endocannabinoid (eCB) system that is essential for bodily homeostasis and maintaining a good biological environment in response to both internal and external factors (2). The eCB system plays a big role with things like sleep, mood, appetite, your immune system, and pain, all functioning on the cellular level and beyond and being composed of cannabinoid signaling molecules. Acting as a bridge between the body and mind, this helps to further explain certain influences on our mental and physical health (3).
Benefits Of CBD Supplements
CBD provides for a host of benefits to the body and can work to really better your overall physical and mental wellbeing.
Relieve muscle pain: Helps by regulating the endocannabinoid system in which pain is a function. It can impact receptors and reduce inflammation and chronic pain while promoting pain relief to enhance your bodybuilding goals post-workout (4).
Reduce anxiety and depression: A more natural approach to treating mental health, it can act on the brain’s receptors to transmit serotonin, which makes you feel good.
Promotes better sleep: Can help you sleep through the night and improve the overall quality of your sleep and work for pain relief post-workout (5).
Helps with skin issues: Since CBD acts an anti-inflammatory, skin issues like acne may be handled since different glands do not become as infected.
Support immune system: Keeps your immune system alert and allows antibodies to react effectively to anything foreign (6).
Forms Of CBD
Full Spectrum CBD
This type is extracted from the cannabis plant but things like terpenes, cannabinoids, flavonoids, and other plant matter remain intact. Essentially, this is a full spectrum of compounds that have therapeutic and psychoactive effects. Flavonoids offer benefits like anti-inflammatory aids and will work to maximize the benefits that CBD has on things like relieving chronic muscle pain.
CBD Isolate
This type requires a full purification process and at the end, you’re left with 99% pure CBD (7). The end result is a flavorless, odorless, pure white power that contains zero THC. The benefit to this form is it is easier to take, less messy, and is very versatile in its aim to provide the best benefits around for things like post-workout muscle soreness.
Broad Spectrum CBD
This form contains a range of naturally occurring compounds with the exception being THC. You do receive the same or similar benefits as the others, it just differs slightly in terms of structure.
Safety & Effectiveness
It should be said again that CBD does not give you that “high” feeling often associated with the cannabis plant. That feeling comes from THC and CBD actually has some pretty beneficial qualities for those open to trying it. While CBD is generally safe on the whole, it is important to always research the company and read the ingredients label so you know exactly what you are putting in your body.
Interactions with other medications may arise so checking on that ahead of time is also important. Some possible side effects to keep an eye out for are dry mouth, diarrhea, fatigue, dizziness, changes in appetite, anxiety, nausea, and mood changes. Always make sure your product is clean and pure and from a company who takes pride in producing only the best around.
Featured CBD Supplement
Having a great CBD product ready to go will work wonders for your gains and really give you the edge especially when it comes to all your pain relieving and recovery needs. This topical from Just Live is one to really provide great assistance and is a unique moisturizing cream to help tackle any and all of your pain problems.
Just Live CBD 750mg Pain Relief Cream
Just Live CBD 750mg Pain Relief Cream is a carefully formulated and balanced combination of THC-free, high quality broad spectrum CBD and pain fighting, anti-inflammatory botanicals perfect for your bodybuilding goals post-workout. With advanced ingredients and a unique, richly moisturizing cream, you can start to tackle those unwanted muscle aches and joint pains. With great benefits towards relieving exercise muscle pain and muscle aches, everyday activity, physical and mental well-being, and total wellness, this topical is the right addition to your routine to alleviate muscle pain and aid in recovery and muscle relief.
Price: $69.99
Click here for the best price
Use the promo code generationiron for 20% off! Also, check out our individual review here!
Check out our list of the Best CBD Supplements for more great CBD products!
Wrap Up
CBD is a popular supplement that many people have begun to gravitate towards. As a great product for pain relief, as well as a host of other benefits, CBD has the power to be a great supplement for those looking to capitalize on all areas of their overall health and wellness. Check out some awesome CBD supplements today and see what CBD can do for all of your training and recovery 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 Just Live and Envato
References
MD, Peter Grinspoon (2018). “Cannabidiol (CBD) — what we know and what we don’t.” (source)
“Human Endocannabinoid System – UCLA Cannabis Research Initiative – Los Angeles, CA.” (source)
“Introduction to the Endocannabinoid System – NORML – Working to Reform Marijuana Laws.” norml.org.
Boyaji, Shafik; Merkow, Justin; Elman, R. N.; Kaye, Alan D.; et al. (2020). “The Role of Cannabidiol (CBD) in Chronic Pain Management: An Assessment of Current Evidence”. (source)
Shannon, Scott; Lewis, Nicole; Lee, Heather; Hughes, Shannon (2019). “Cannabidiol in Anxiety and Sleep: A Large Case Series”. (source)
Nichols, James M.; Kaplan, Barbara L. F. (2020). “Immune Responses Regulated by Cannabidiol”. (source)
Marinotti, Osvaldo; Sarill, Miles (2020). “Differentiating Full-Spectrum Hemp Extracts from CBD Isolates: Implications for Policy, Safety and Science”. (source)
5 Things Every Bodybuilder Wish They Knew Before They Started Lifting
If I knew then what I know now…
Remember back in the day? The first time you stepped into a gym, heard about protein powder, and started counting calories? Like all things, you probably made a lot of mistakes. There are many things you think you know in theory that you can’t really understand until practice. Bodybuilding, being a hands on sport, is naturally something you have to experience.
No matter what rep range we tell you produces the biggest muscles, you have to practice this on your own body to see what works for you. However, being humans we are more alike than different. And as bodybuilders there are many experiences that we will share. So if you’ll give us a chance to plead our case, we’d like to give you 5 things we wish we knew before we started lifting.
1. You can never out train a bad diet
Many have tried, and many have failed. You can’t out train a bad diet. The problem with a bad diet is that after you’ve broken down your body in the gym, nutrition is what your body uses to build it back up, get it? So by simple logic, you’re fighting a losing battle. Balance diet and training or you’ll be doomed with the results.
2. You won’t lose muscle by taking a day off
We know your arms look slightly smaller at home than when you were pumping at the gym, but there’s no need to drop down and give me twenty. The body is a living thing and is always going through changes. After you break the body down (i.e. going HAM!) the body needs time to build back up, and that happens during a REST period. That’s right, rest! As counterintuitive as it may seem, when you stop working is when you actually grow. Funny that.
3. You don’t always have to train to failure
This goes hand in hand with lesson #2. Just as you don’t have to train everyday, you don’t always have to go to failure every time you train. It’s okay to do a set range and still have a couple more left in the tank. It’s also okay to go to the gym and not leave exhausted. Sometimes just priming your body is enough, remember there is a point of diminishing returns. Literally.
4. Train in all Rep ranges
This one is a funny one in regards to my personal experience. I remember when I first hit the gym with my best friend and we were absolutely clueless. My friend always wanted cuts and a six pack and I always wanted strength. So he would do multiple sets of 20 lb barbell curls and I would go balls to the wall and pretty much stop when I was in a quivering mess. What we eventually learned was that both were beneficial. You don’t have to enter a life long relationship with either training but instead could take the option of switching it up. Go ahead, experiment!
5. Understand that bodybuilding takes time.
Instant gratification. The gift and the curse of modern times. Unfortunately for us, unlike technology our bodies take time to learn and to grow. This means that even though you’re hitting the gym 5x a week and taking all the supps you can carry home from GNC, it’s still going to take time to gain size and strength. There’s a reason builders look better over time. Muscle maturity and knowing your body take time, be patient, be dedicated, and watch your body grow!
There you have it, 5 things we wish we knew before we started bodybuilding. Do you agree with our list?
Let us know by hitting up our comments below or head on over to our official Facebook and Twitter.
Performance Lab SPORT Post Review For Growth & Recovery
Elevate your recovery and growth with this powerful and clean post-workout supplement.
Product Overview
For maximum muscle growth, you have a small window immediately after your workout ends. Since your muscles are the most sensitive to the anabolic effects of your training, your body needs to restore all of those vital nutrients for optimal recovery and the least amount of muscle damage. Eating a solid, high-protein meal is highly recommended, since this will offer many amazing natural benefits, but a good post-workout supplement will also do the trick. Performance Lab SPORT Post is one great post-workout supplement to target nutrients for a full recharge and serious muscle growth.
This post-workout supplement would make a great addition to a post-workout whey protein supplement, whether that be a whey isolate or a concentrate. What Performance Lab Post will do is ensure no essential nutrient vital for recovery and muscle growth is missed to give your body the best chance to see all of the gains from your workout.
Shop at Performance Lab
Performance Lab is a leader in nutritional supplements and with formulas that include industry-leading ingredients, their products combine nutritional technology with high-quality and innovative supplements to meet all of their consumers’ needs.
Their patented NutriGenesis process ensures clean, safe, and effective vitamins and minerals, and with clean labels that are non-GMO and 100% gluten-free, you can be sure that no hidden agendas lurk in your supplements. Their state-of-the-art facilities are current good manufacturing practices (CGMP) compliant and registered with the Food and Drug Administration (FDA).
SPORT Post Highlights
Post is the world’s cleanest and smartest muscle-restoring post-workout supplement designed to meet all of your recovery and muscle-building needs. While working out causes damage to your muscles and inflammation, this can limit growth. SPORT Post works to counter these effects by pumping your body full of those depleted nutrients in efforts to optimize muscle growth and repair. For recovery, it works to give you faster support so you come back stronger to take on the next session.
This innovative sports-drink-in-a-capsule design is one way to ensure you efficiently rehydrate yourself when taken with water. As a clean, vegan-friendly, and easy to swallow capsule, SPORT Post is an efficient and convenient way to support healthy gains, faster recovery, and increased athletic performance.
Key Benefits:
Innovative sports-drink-in-a-capsule: Quickly rehydrates your body to give you the best chance at a solid recovery.
Promotes growth and recovery: Counters negative effects of working out by pumping you full of vital nutrients to maximize growth and repair.
A safe and effective supplement: SPORT Post is vegan-friendly, caffeine, gluten, and allergy free, and contains no additives or banned substances.
Ultramodern patented NutriGenesis process: Gives you all of the benefits of natural ingredients from the lab to ensure safe and effective supplements.
NutriGenesis Process
NutriGenesis is a patented process from Performance Lab where they mirror nutrient genesis found in nature. So while their vitamins, minerals, and amino acids are lab grown, this ultramodern technology allows for all the benefits of the natural process all while working from their state-of-the-art facilities. Through properly seeding and cultivating these nutrients, live cells metabolize and naturally grow new vitamins, minerals, and amino acids which include proteins, complex carbs, probiotics, and antioxidants. You can be sure your body will absorb these easily and effectively since NutriGenesis works to match whole foods’ natural structures.
Key Ingredients
These two key ingredients are the most abundant nutrients by far in SPORT Post and work to maximize your muscle growth and promote recovery in order to give you that much-needed boost for the next workout.
Creatine Monohydrate (1750 mg)
Creatine restores exercise-depleted muscles and works to promote healthy growth and repair through a number of ways. It helps maintain ATP energy in muscle by aiding the anabolic process, as well as increasing synthesis of proteins and stem cells to form new muscle (1). Since creatine is depleted during intense training, its ability to support your muscles is obviously limited, but by raising insulin levels slightly, it can promote muscle development (2). The added bonus is that the creatine in SPORT Post is bioavailable for easy access and no added distress.
Beta-Alanine (1200 mg)
Beta-alanine works as a muscle booster for your pre- and post-workout needs by raising muscle carnosine. Carnosine stores are an effective sports strategy for recovery and also enhancing athletic performance. By helping to neutralize exercise-induced free radicals and work to repair damaged muscles, this is great for your overall recovery (3). Through its ability to delay fatigue and work your muscle to optimal capacity, this can boost both muscular strength and endurance.
Ingredients
L-Glutamine: The most abundant amino acid in your body, it works to provide your muscle with energy and aid in growth and recovery (4). It can increase the antioxidant glutathione for an immune boost and protect muscle gains.
Himalayan Pink Salt: An unprocessed, high-quality salt, it will maintain hydration and help restore fluids lost during your workout.
Pomegranate Extract: A rich source of antioxidants, this can enhance muscle circulation and soothe aches and inflammation. This will really work for your benefit with its properties for overall recovery (5).
Potassium: A solid mineral, potassium helps with muscle contraction and overall cardiovascular endurance (6). As part of the NutriGenesis process, this lab-grown mineral will enhance bioavailability and offer relief after those high-intensity workouts.
Price & Effectiveness
Performance Lab SPORT Post is a great post-workout supplement designed to help tackle any and all of your muscle building and recovery needs. With 20 servings per container, 6 NutriCaps will give you all these great ingredients so your gains never falter.
Pros
Quality ingredients and their ultramodern patented NutriGenesis process
Natural benefits from lab-grown nutrients
Vegan-friendly, and non-GMO
Cons
Premium priced option
6 capsules is a lot per serving
Price: $39.00
Overall Value
Performance Lab SPORT Post is a solid post-workout supplement to aid in your recovery and muscle growth after a tough workout. Paired with a protein supplement or a high-protein meal, all of the benefits will be heightened for your overall growth and performance. With clean ingredients from a great patented NutriGenesis process, this post-workout supplement is really something to consider. What you are really getting is a supplement to promote recovery and growth with valuable nutrients from a reputable company who seeks to provide innovative supplements for their consumers. Try SPORT Post and watch your post-workout gains elevate to new heights.
Try Performance Lab SPORT Post Today
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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 Performance Lab and Envato
References
Kreider, Richard B. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Kerksick, Chad M.; Wilborn, Colin D.; Campbell, William I.; Harvey, Travis M.; Marcello, Brandon M.; Roberts, Mike D.; Parker, Adam G.; Byars, Allyn G.; Greenwood, Lori D.; Almada, Anthony L.; Kreider, Richard B.; Greenwood, Mike (2009). “The Effects of Creatine Monohydrate Supplementation With and Without D-Pinitol on Resistance Training Adaptations”. (source)
Saunders, Bryan; Sunderland, Caroline; Harris, Roger C.; Sale, Craig (2012). “B-alanine supplementation improves YoYo intermittent recovery test performance”. (source)
Gleeson, Michael (2008). “Dosing and Efficacy of Glutamine Supplementation in Human Exercise and Sport Training”. (source)
Shiban, Mutahar S.; Al-Otaibi, Mutlag M.; Al-zoreky, Najeeb S. (2012). “Antioxidant Activity of Pomegranate (Punica granatum L.) Fruit Peels”. (source)
Karaki, H.; Urakawa, N.; Kutsky, P. (1984). “Potassium-induced contraction in smooth muscle”. (source)
Top 10 Ways To Naturally Gain Muscle Faster For Optimal Growth
We all know the old saying “work smarter, not harder”. But do you know how that applies in the gym?
It’s true that amazing gains never come overnight, but there are still things you can be doing to maximize the amount of muscle you get out of your workouts. Of course, we know that taking certain supplements and focusing on our training can be sure fire ways to see those gains we want most, but sometimes figuring out the best steps can be challenging and ultimately may put us in an overwhelming hole as we try and figure it out. With so many options, it can be difficult to nail down the best ways to gain muscle, especially naturally, but it is possible.
While many of these ways tend to be self-explanatory and potentially obvious, our busy lives and schedules tend to keep us from fully realizing exactly what needs to be done to achieve this. Sometimes just reading it and hearing it again can be exactly what we need to make sure we hear it through and can tackle all of these muscle building needs in a safe, effective, and natural way. Working smarter is very much a true saying in the world of lifting and while working hard is important, doing so efficiently is the key to success.
Let’s take a look at the top 10 ways to naturally gain muscle faster so you never need to worry about that vital growth again. Not only will some of these ways benefit your lifting goals, but other areas of your lifestyle will change for the better as a result of taking better care of yourself.
Top 10 Ways To Naturally Gain Muscle Faster
1. Training Volume Is Key
Too many people get complacent in the gym and stop trying actively to push themselves. The fundamental key to muscle growth is progressive overload – meaning you increase the intensity of your workouts overtime (1). If you aren’t getting that burning feeling from overloading your muscles, it means you aren’t building them, period. Increase the amount of weight over time and make sure to increase the volume, too – that’s the number of sets and reps you do for each workout with weights.
2. Be Consistent
The second biggest thing to remember about making massive gains is that it’s also a game of consistency. There’s only so much muscle that can be put on by the body in a day; one huge workout, or even one huge workout once a week, will get you nowhere. Make a plan and stick to it but be in the gym three to five times a week and make sure to do that every week. Muscle is gained incrementally. Even if you aren’t pushing yourself, it’s better for your body and overall muscle mass to do so after workouts five times a week than it is to really push yourself in the gym only once or twice a week. That’s a surefire way to lose gains.
3. Take Advantage Of Supplements
Depending on your unique needs as an athlete, different supplements will work for you. Creatine, casein, and whey protein are the three cornerstone proteins of making huge gains (2). Your muscles need to consume food to grow and develop, so you need to make sure you’re giving them all the fuel they need. In some cases, eating casein before bed can actually provide the muscles with enough amino acids to literally grow overnight while you’re asleep. Imagine waking up with more gains than when you went to bed.
Other supplements to know are pre-workout, which can provide for energy and insane muscle pumps, BCAA intra-workout products to burst through fatigue and keep you going stronger, and fat burners, which can shed that unwanted fat while maintaining lean muscle mass (3). Having a good supplementation routine can really work wonders for all of your gains.
4. Be Strict About Form
This is an easy one to forget. Exercises like squats, barbell presses, and crunches are all considered staple exercises for a true gym rat. But exercises only help you gain muscle if they’re performed correctly. Are you leaning forward when you squat? It could be a sign you overloaded with too much weight. When you do a sit-up, is your spine straight and your stomach flat? If not, it’s a sign you’re overloading a weak core. Take the time to do these exercises the right way. Otherwise, you’re only getting a fraction of the gains you set out to make.
5. Get A Full Night’s Sleep
This is another no-brainer people often don’t think about. Studies have shown that sleeping for eight hours instead of five can increase testosterone by 10 to 15%. That has a huge impact on how much you gain muscle when you work out (4). This is a really easy thing you can do to improve your performance in the gym and give yourself the best chance for a better tomorrow.
6. Recovery Is An Important Part Of The Process
If you go hard in the gym five nights a week every week for a year, you will absolutely destroy your body. Set aside cycles of rest so you can recover after tough workouts. Pushing yourself too hard will only lead to burnout. Trust me, your body will thank you. Recovery will also support things like mobility and an overall better mood, so don’t neglect this vital part of your workout and post-workout routine (5).
7. Stay Healthy Outside The Gym
It doesn’t mean you can’t drink or have fun with your buddies at the bar, but you should do your best to be generally healthy in your habits outside of the gym. This means no binge drinking and stay away from drugs and smoking, at the very minimum. You definitely won’t be maximizing gains in your workouts if you’re dehydrated and hungover from a long night out partying.
8. Keep Your Workouts Simple
You don’t need fancy equipment to get shredded. Remain focused on the basics and the tried-and-true exercises that have worked for bodybuilders for generations. Don’t get caught up in the promises of fancy equipment and “new breakthroughs” that offer shortcuts. There is no shortcut; just do the work.
9. Stay Organized & Manage Workouts
Huge gains are no easy task and getting organized definitely helps make the process smoother. Consider keeping a journal of your workouts and your meal plan. You’re less likely to slip up and cheat with a greasy cheeseburger at the end of a long day if you’ve already got a plan in place and food waiting prepared at home.
10. Lift Heavy While Being Safe
If you feel comfortable lifting, you probably aren’t pushing yourself hard enough. Lifting the heaviest amount of weight you can is a critical factor in making the most gains for it will work your muscles to grow, increase that time under tension, and allow for massive gains to your strength and size which is what you want most.
Wrap Up
While it may seem daunting to find natural ways to boost your muscle growth and gain that valuable muscle faster, following these simple yet highly effective steps can work wonders for you. Looking to the top ways to see gains while still making your life easier is a sure-fire way to get this done. Give these top 10 ways a try and see how your muscles grow bigger, faster, and stronger as you also promote a better lifestyle overall.
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
Mangine, Gerald T.; Hoffman, Jay R.; Gonzalez, Adam M.; Townsend, Jeremy R.; et al. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
Tipton, Kevin D.; Elliott, Tabatha A.; Cree, Melanie G.; Wolf, Steven E.; et al. (2004). “Ingestion of Casein and Whey Proteins Result in Muscle Anabolism after Resistance Exercise”. (source)
Jeukendrup, A. E.; Randell, R. (2011). “Fat burners: nutrition supplements that increase fat metabolism”. (source)
Dattilo, M.; Antunes, H. K. M.; Medeiros, A.; Neto, M. M.; et al. (2011). “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis”. (source)
Sands, William A.; McNeal, Jeni R.; Murray, Steven R.; Ramsey, Michael W.; et al. (2013). “Stretching and Its Effects on Recovery”. (source)
7 Reasons Why You Shouldn’t Use Cheat Meals
7 Reasons Why You Shouldn’t Use Cheat Meals
A cheat meal is a lifter’s favorite feast, probably after a whey protein shake. If you’ve been around the fitness scene for some time, you probably have heard how a cheat meal can help you achieve your goals faster.
Fitness enthusiasts and not-so-enthusiasts wait six days a week for their treasured lip-smacking meal. The most popular theory around cheat meals is that they provide your body with enough calories to give your muscles a fuller and rounder appearance.
Another story reasons that since you’re only eating ‘clean food’ while following a strict fitness diet, your body will no longer be able to digest heavy (read: junk) food, therefore you should constantly keep your body in the loop by adding a cheat meal to your routine.
While there might be some benefits to gulping down a cheat meal, the price you pay in the long run far outweighs the benefits. You might want to stop reading here if you live for a cheat meal. It’s going to get brutal.
Cheat Meals Should Be a Big NO!
How Much Should You Eat?
One of the biggest problems with a cheat meal is that most people don’t know where to stop. If you follow a diet plan designed according to your goals, you know exactly how much you’re going to eat and the number of macronutrients you’ll be consuming.
Many people lose their shit when they step into their friendly neighborhood McDonald’s. You can’t entirely blame the rogue fitness junkie when he lays an eye upon his favorite junk food.
While people go around advocating the benefits of a cheat meal, they never talk about how much or what a person should eat. If your cheat meal consists of a pizza, burger, burrito, french fries, and a soda, you’re doing it all wrong.
It’s Not a Ghost Meal
We’re sorry to be the ones breaking this to you but the calories of your cheat meals still count. A Burger King is no Vegas. Whatever happens inside the restaurant doesn’t stay in the restaurant. It comes home with you.
Most people don’t adjust their diets after a cheat meal. You’re going to stray off your progress timeline if you don’t account for the calories and macronutrients you consume in your junk meal.
How many people have you ever seen or heard of who modify their Monday’s and Tuesday’s meal plans to settle the extra calories they had on Sunday? Unaccounted calories can add up quickly and leave a mark on your waistline.
A Cheat Meal Can Turn Into a Cheat Day
Some people get carried away after eating a cheat meal. Usually, people plan their cheat meals on a weekend with friends and family. There are high chances of these weekend lunches extending to snacks and dinners.
These people think that an additional cheat meal won’t do them any harm and they can always train a little harder the next day and burn off all the calories. Sadly for them, it doesn’t work this way.
Few people take the cheat day fiasco a little further. They turn the cheat meals to cheat weekends. They then pacify themselves by saying that they can compensate for it by eating ‘super good’ the next five days. This is a case of pure mental toxicity.
A Cheat Meal Negatively Impacts Your Mindset
A cheat meal subconsciously makes you think that you’re eating punishment food throughout the week and you’re only allowed to “enjoy” your favorite food once a week. Feasting on junk food every week only strengths this unhealthy mindset.
Consider this, if you were craving a slice of a pizza, and you ate it that same day, it wouldn’t take a lot to satisfy your craving. Now imagine if you were craving french fries on Monday but you only cheat on a Sunday. What are the chances you’re going to order a small bag of fries?
It’s like if I ask you not to touch your nose, the only thing that’ll consume your brain is to touch your god-damn nose. It’s better to eat a small portion of what you’re craving than to let the cravings pile on.
Results in Overindulgence
More often than not, the satanic cravings will make you pick a coke with large fries. A normal person craves multiple things throughout the week. Tim might want ice cream on a Monday, chocolate on a Tuesday, cheeseburger on a Wednesday. Little Tim enjoys his food. Leave him alone.
But since Tim is following a cutting program, he might have to wait for Sunday to get his hands on his beloved cheat food. If Timmy finds all his cravings in a single shop, no snake can hold him back from biting the forbidden apple.
Cheat Meals Are Hard To Fit in a Daily Routine
You’re always going to have an unhealthy relationship with food that you consider “bad” and those that won’t fit in your daily routine. Achieving the physique of your dreams is all about following a schedule, plan, and rituals, and a cheat meal can never be a ritual. At least not with your current mindset.
If you have got a taste for junk food, you should follow a diet that better suits your lifestyle. IIFYM (if it fits your macros) is a diet that allows you the flexibility to eat anything you want until it fits your daily macronutrient needs.
Cheat Meals Affect Differently People Differently
One thing that most people forget is that, based on their body types, junk food will affect different people differently. You should know your body type and if you’re an ectomorph, mesomorph, or endomorph.
If you had to take one thing away from this article, it should be this – stop treating a cheat meal like a fling. Think of it as a long-term relationship, if anything. Don’t limit your cheat meals to restaurants. Bring them home, introduce them to your family and accept them in your life with an open heart.
How often do you eat a cheat meal? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.