March 2022
LATEST BODYBUILDING RESULTS
March 2022
2022 IFBB PROLEAGUE
Boston Pro
Boston Massachusetts, USA
Mens Open Bodybuilding
March 12, 2022
William Bonac seemed to recover from his second place finish at the Arnold Clasic just a week earlier with a much improved physique, but he was in our opinion pushed allot harder than the scores would hav eyou think. In 2nd place was a wide and really well conditioned Justin Rodriguez. Full Report
2022 Arnold Classic
Columbus Ohio, USA
Mens Open Bodybuilding
March 5, 2022
This was a damn good contest even with a few people dropping out due to illness. Brandon Curry secured the win with a very, very good prejudging and just enough in the final to hold off a hard charging and well conditioned William Bonac. Full Report
Question: With summer coming up I would like to know whats the best way for me to drop a few pounds of fat before then. I have a few(3) months before my vacation and would like to get down from 210 to 195. Thanks
Bill H.
Answer: Loosing bodyfat is not rocket science! But cleaning up your diet and getting a handle on your eating habits to make the fat losses stick around take work. First were going to give you five quick tips for adjusting your diet, and a few supplement hints.
1. Change your lifestyle.
When you go on a “program” to lose bodyfat, you may set yourself up for failure. A program implies that there is a beginning and end, which is when most people return to their old bad habits. If you want to lose fat and keep it off make changes that you can live with indefinitely. Don’t over-restrict calories, and find an exercise program that adequately challenges you, provides progression and offers sufficient variety so that you can maintain it for years to come.
2. Drink More Water!
Water is the medium in which most cellular activity takes place, including fat burning. Drinking more water in addition makes you feel full which helps to control your hunger. Try
to drink at least 1 ounce for every 2 pounds of body weight. So if you weigh
200 lbs that 100 ounces. Thats roughly 6 half liter bottle a day, so drink up, your physique will thank you later.
3. Consume fewer calories than you burn
To figure out how many calories you burn a day, calculate your Resting Metabolic Rate (RMR) — the number of calories you burn daily doing routine activities, not including formal exercise — using this formula: RMR = bodyweight (in pounds) x 13. Next, determine how many calories you burn through exercise — a half-hour of moderate-intensity aerobic exercise burns around 350
calories in the average man, and a half-hour of lifting burns around 200. Add your RMR to the calories you burn in the gym, and keep your daily calorie consumption below that total.
4. Reduce starchy carbs.
Consuming too many starchy foods, such as potatoes, rice, pasta and breads (especially at one sitting), provides your body with more than it needs for energy and glycogen stores; anything left over will be stored as fat. You don’t have to eliminate starchy carbs completely, but you should really cut back on them when trying to shed bodyfat. Limit total starch servings per day to 2-3, where a serving size is one cup of pasta, rice or sliced potatoes..
5. Eat Your Breakfast!
Your body been starving all night long, so feed it what it needs. If your like most people and just catch something fast your setting your self up for a bad day where you will be playing nutrient catchup all day. This affect you workout and everything else you do. Eat sufficient protein (30-40 grams), complex carbs (like oatmeal) and a piece of fruit (Fuji Apples are Great) to begin your day.
Supplement Tips: Don't go over board on supplements. A good mixed protein powder, fat burner, and multivitamin. Thats it, no secret formula or anything like that. We will say when choosing a fat burner, choose one that helps eliminate excess carbs and elevates metabolism.
Hope this helps you out. We look forward to hearing from you again!
Spicy Potato Wedges
Just take a large russet potato, slice it up in to wedges, add a few simple ingredient and pop them in the oven. Prepare yourself for this amazing simple and easy potato wedges recipe. It gonna blow your sock off! Spicy up those chicken breast meals with this hot compliment. This recipe is a must for every dedicated bodybuilder. Its quick, its very easy and as we said and it taste fantastic!
Ingredients:
2 large potatoes (Russet or Sweet) 2 tablespoons Parmessian Cheese 1 teaspoon Red Pepper Flakes 1/2 teaspoon paprika 1/2 teaspoon dried oregano 1/2 teaspoon dried parsely 1/2 teaspoon fresh ground black pepper 1/p teaspoon Hymilian Pink Salt 1/4 Cup pure Olive OilDirections
Serves 2-4 person depending on eating plan. Excellent when combined with roasted Chicken or a grilled Steak. Bon Appetite!
One of the biggest mistakes I see allot and i mean allot in the gym are the way people train there arms especially their triceps. Your triceps are one of the most important muscle groups of the upper body. Without well developed and meaty tricep your upper body will look incomplete! Skinny flat triceps will make everything else seem out of place. A big chest, shoulder, traps and small skinny triceps doesn't look natural. The same goes for biceps and forearms, no tricep development and your looking like those sythol idiots - plain weird!
Your triceps are a large muscle group maybe not as large as quads, back or glute, but they are a large muscle group. Your triceps make up 2/3 of your upper arm mass and can handle allot more stress than a couple sets of pushdowns once a week. One of the biggest mistake almost all natural bodybuilders make is not training their arms 2 times per weeks. Your arms recuperate fairly quickly and can be trained 2 time a week without over doing it. When it come to tricep, you can also start putting on the poundage with compound movements like close grip benches or dips to stress all three head and start packing on the mass. Forget that 3 head crap and start pushing bigger weights for more size!
One of the best ways to get 2 tricep workouts in a week is to do one as we recommend at the end of your chest workout day and the other on you usual arm training day! the same can be done with back and biceps. When we say heavy we do mean heavy enough for you to get at least 7-10 reps on most your sets and 6 on the last set of an exercise. Some exercise you may get more like with say BWT dips just go for the prescribed reps and add weight for the next set.
Listed below are 2 workout, the first one is to be done at the end of your chest workout and the other on your designated arms training day. Each one is geared toward mass and strength. The stronger your triceps are the bigger your triceps are - PERIOD!
On workout #1 use a wider than normal grip, about shoulder width and lean into the weight a little, pushing down to lockout using just you triceps and squeezing at the bottom fro a 1 count before returning to the top under control. DON"T swing or use momentum, use you triceps to do the work. On kickback use a weight that allows you to keep you elbow parallel to the body with little to no dip when performing the rep with a squeeze at the top.
On workout #2 which is done on your arm training day your concentration is on compound movement and moving some good weights reps. Using heavy weight for repetitions of between 5-10 over time are the most surest way to gaining muscle mass. Keep your close grip benches close but not to close. Don't use a grip that effects your wrist or elbows. Keeping your grip slightly inside shoulder width and lowering the bar to your sternum or mid chest works best for building big triceps. For the lying French Press remember it is NOT a Lying Extension as the bar travels behind your head and not to the forehead. This gives a deeper stretch and puts a lot more stress on the triceps longer, biggest head. With dip keep your body up right and preform as many dips as possible adding weight when the reps get to high!
First major show of the year Arnold Classic was not a bad bunch of shows over all it was a pretty good competition on all the bodybuilding stuff. With all that being said I still don't see the excitement with allot of these divisions. Classic Physique, what is it? These physique are sure not like those of the past, most lack aesthetic's and look skinny when posing. The Olympia champ in the division has obvious hole in his physique. Everybody watch the stream with me were try to explain that this was a throw back to the 70 & 80s physique styles but that is BS. The IFBB did away with division in the 80s but kept with the judging standards that made the athletes train toward those criteria. Weight standards based on height, how many time have they inched that up in the last few years. Yeah this shit ain't gonna pass the test of time!
What is the big difference between Fitness, Bikini, and Wellness? That was another one I was getting explained to me because all I saw were different degree of muscle mass and sharpness. Figure is masquerading ding as Women Physique which is masquerading as Women Bodybuilding Lite. All the contestants look great to me so don't get me wrong I like the competitions just didn't see as much as some around me in the difference in physique but a few degrees of separation as they say!
As of this writing the IFBB has a new professional bodybuilder by the name stage name of Andrew Jacked. Sure that isn't his birth name, but anyway he did dominate the Armature Classic and earned his pro card. Congratulations to him on a feat allot want to achieve but are still fighting to do so!
Question: How can a sticking point be overcome? I have tried everything but my weights aren't going up and I am starting to loose weight and strength. Derrick - Arizona
Answer: Some of the best proven ways to overcome sticking points for natural lifters are as follows:
Do any combination of the first three things In sensible combination. Setbacks are an Inevitable aspect of everyone?s training from time to time. Anyone who?s never had a setback or hit a sticking point has just not been training for long. Eventually, everyone slow down at some point.
The most important weapon in battling the sticking point is to be mentally fortified and prepared.., and not to get discouraged about the problem. Sticking points, for any athlete, are just a part of your workout life. They?re nothing to get upset about.
Question: Should a person who has been training hard all his life modify his training when he reaches 40? I?m 38 now, and although I?ve been training regularly since my teens I was told by a friend that I better taper off. I feel fine. Please advise. Charles - South Carolina
Answer: What is appropriate for the “average” person and what is suitable for a man who has decades of hard training behind him are two different things! I have known men In their 40?s to train harder, and be In far better shape than non-training guys in their 20s! If you have been training hard since your teens and if you are in good health and fine condition, you ought to continue with your training as usual. Obviously, you?re doing the right thing! To suddenly modify your efforts simply because you reach a certain birthday seems to me a bit silly. We all age differently, and there Is no magic time when we ought to see ourselves as ?old.?
One thing I will say: NO ONE SHOULD SUDDENLY BEGIN A HARD PROGRAM OF PHYSICAL CONDITIONING AT ANY AGE WITHOUT FIRST GETTING A COMPLETE MEDICAL CHECKUP AND EXAMINATION. There Is an enormous difference between suddenly beginning a training program, and continuing with a comfortable routine that has been established as part of your life more than twenty years ago!
New and improved: The original DopaRush capsules did a mighty fine job of boosting dopamine levels in the body, eliminating CNS fatigue, enhancing productivity and boosting both mental and physical performance, but we found a way to make the best dopamine supplement on the market even better. Introducing the Dopa Rush Cocktail!
We've all been there before - bad night's sleep, up early in the morning, long and tiring day at the office. 5 PM comes and you're DONE, there's no two ways about it. When this happens, it can seem nearly impossible to focus on anything or find the motivation to even eat dinner. This happens more and more frequently in today's age of a never-ending "on the go" lifestyle, ultimately leaving you feeling fatigued and lethargic. If you're able to even bring yourself to the gym on these days, you've no doubt felt your strength and performance levels are severely hindered. You might think you just need some more coffee or food to get going, but in reality, your central nervous system (CNS) is screaming for relief- and some protein and carbs simply won't get the job done. This kind of CNS fatigue demands a solution that could only be solved by the team at Advanced Molecular Labs with their newest breakthrough supplement- Dopa Rush™! Dopa Rush™ is your solution for a weary CNS. Dopa Rush™ is a dopamine MAXIMIZER that increases mental alertness, focus, clarity and energy! No crash, no jitters- just enhanced mood, creativity and motivation.
Love AML supplements! this is not marketed as a pre-workout but just a energy supplement because it concentrates on increasing your Dompamine levels and not just loading you up with stimulants. It does have 200mg of caffeine per serving but it main goals are clarity and focus which it does very well. One of the best anytime energy drinks out today that won't leave you crashed and burned out! Recommendation: 8.5 / 10.0
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This one is a lab dosed Nitric Oxide booster that has a long lasting punch! Over 15 grams per serving, this bad boy has a full load of the necessary ingredient to make your workouts very, very productive. Your gonna get great muscle pumps and a constant surge of clean energy from the vitamin & minerals supporting the nitric boost! A very good overall Nitric Supplements! cRecommendation: 9.0 / 10.0
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Ecdysterone for years has been a complimentary supplement in allot of different supplements, but this is a pure and clean dosage on 1000mg per serving(2 capsules). If your over 250lbs use 2 capsules twice daily once mid day between meals with juice. Another with your post workout amino acid drink! We are still testing this supplement but it has been working for those using it regularly. Recommendation: 8.0 / 10.0
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