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December 8, 2022

Chris Bumstead Diagrams His Shredding Diet Before the 2022 Mr. Olympia

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Bumstead’s reduced his caloric intake significantly as he tries to get a shredded look for the Olympia.

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The bodybuilding world will soon witness the 2022 Olympia, set to take place on Dec. 16-18, 2022. Every preparative decision with the competition approaching becomes increasingly important for the athletes seeking a stellar result.

One of the more notable competitors at bodybuilding’s flagship event is reigning three-time Classic Physique Olympia champion Chris Bumstead (2019-2021). The champion bodybuilder is in the mix for a legendary “four-peat” title and is pulling out all of the stops in the kitchen.

Already well past his bulking phase, Bumstead posted a Dec. 4, 2022, video to his YouTube channel detailing a “shredding” full day of eating as the 2022 Olympia nears. Check it out:

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Bumstead is in the final stages of his preparation with his new coach, Hany Rambod, who also works with Men’s Open competitors Derek Lunsford and Hadi Choopan. Bumstead mutually ended his partnership with former coach/fellow active bodybuilder Iain Valliere.

Below is an overview of the shredding diet Bumstead follows to defend his Classic Physique title. All numerical values below are approximations from Bumstead’s fitness application. He did not provide individual values for each meal.

Meal 1

Bumstead began his day by consuming a mix of oats and protein powder with some eggs on the side. His drink contains glutamine, psyllium husk, and Betaine. The glutamine and psyllium husk is supposed to aid digestion, while the Betaine’s purpose is anti-inflammation.

Here are the contents of Bumstead’s first meal:

  • Oats with water (80 grams)
  • Two scoops of protein powder
  • One whole egg
  • Egg white (250 grams)
  • Teaspoon salt (2/8)
  • Drink with glutamine, psyllium husk, and Betaine

Meal 2

Bumstead’s second meal consisted of rice and Atlantic cod. The bodybuilder threw in some asparagus and topped it off with sriracha sauce.

Here it is in full:

  • White rice (150 grams)
  • Atlantic Cod (200 grams)
  • Asparagus (undisclosed amount)
  • Sriracha sauce (undisclosed amount)

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Meal 3

Bumstead used the third meal as a pre-workout. The meal featured white rice, turkey, chicken breast, zucchini, lettuce, some salt, and mustard.

Here it is diagrammed:

  • White rice (175 grams)
  • Turkey, chicken breast (180 grams)
  • Zucchini (undisclosed amount)
  • Iceberg lettuce (undisclosed amount)
  • Salt, mustard sauce (undisclosed amount)

Meal 4

Bumstead stuck to a measure of white rice and vegetables for his post-workout meal, but this time used ground turkey as his protein source.

Here are its contents:

  • White rice (150 grams)
  • Ground turkey (180 grams)
  • Zucchini (undisclosed amount)
  • Iceberg lettuce (undisclosed amount)
  • Sriracha, mustard sauce (undisclosed amount)

Meal 5

As he neared the end of his day, Bumstead gave himself a frozen sweet treat featuring protein powder with a Cinnamon Toast Crunch® flavor in a shake mixed with glutamine and water. Bumstead did not disclose approximate measurements of the components of this shake.

Meal 6

Bumstead’s sixth meal included a protein and vegetables but not rice.

In terms of concrete content, it was also a smaller overall meal:

  • Turkey, chicken (180 grams)
  • Zucchini (undisclosed amount)

Overall, per the application on Bumstead’s phone, his entire day of shredded eating came out to 2,177 calories, 284 grams of protein, 199 grams of carbohydrates, and 19 grams of fat.

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With a little under two weeks until the 2022 Olympia from when Bumstead’s eating video was posted, the champion bodybuilder still has to sand over any areas of his physique he feels need work. He’ll have to be shredded and prepared for any potential pitfalls to capture his fourth consecutive Classic Physique Olympia title.

Featured image: Chris Bumstead on YouTube

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December 1, 2022

Mamdouh “Big Ramy” Elssbiay Polishes Up His Chest With Coach Dennis James

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Every routine could matter for Elssbiay as he seeks an Olympia “three-peat.”

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As two-time reigning Mr. Olympia Mamdouh “Big Ramy” Elssbiay charges headlong to defend his title at the 2022 edition of the contest, it appears he’s not taking many moments to stop and bask in his past accomplishments. To achieve a historic “three-peat” against a stacked cadre of competitors, the superstar can’t afford to rest on his laurels. With the contest on the horizon on Dec. 16-18, 2022, Elssbiay and his team are preparing for more greatness. How? In the gym.

On Nov. 30, 2022, Elssbiay’s coach, Dennis James, shared a clip of a recent upper-body workout he put the elite bodybuilder through. The short video shows off Elssbiay crushing an incline bench press on a Smith machine, beginning with four 45-pound plates on each end of the bar and using a “drop set” technique — quickly removing one plate per side for high-intensity training with limited rest. It’s another glimpse of Elssbiay seemingly trying to check off every box as he pursues yet another Olympia title in Las Vegas, NV.

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This quick peek at a pre-Olympia workout is but another taste of an eventful past few months with Elssbiay in the news and in front of the mirror. As the bodybuilding titan tries to put himself in an exclusive all-time company, various notable figures in the sport have weighed in on his outlook for the 2022 Olympia title.

For example, in early October 2022, while breaking down the top contenders, eight-time Mr. Olympia (1998-2005) Ronnie Coleman predicted another Elssbiay victory. The living legend cited Elssbiay’s seemingly insurmountable size as his reasoning for the prognostication. Meanwhile, in late October 2022, fellow eight-time Olympia winner Lee Haney (1984-1991) noted that he thought Elssbiay’s current status as bodybuilding’s king is, ironically, comparable to Coleman at the peak of his reign.

It shouldn’t be surprising then that coaches like Miloš Šarčev believe Elssbiay will be battling it out at the top against up-and-comers such as Nick Walker.

Elssbiay’s physique has certainly looked the part of a champion who can win three straight titles. In his final update of the off-season in late September 2022, the Egyptian athlete revealed he weighed a mammoth 337 pounds. It’s that sort of trademark mass that might help Elssbiay keep his throne.

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While there’s the expectation that some phenoms could push Elssbiay in mid-December, all eyes will likely center on the athlete’s latest quest for glory. With his peers gunning for his esteemed crown, Elssbiay will have to bring his best to the 2022 Olympia stage. It doesn’t appear to be a task he and his coach are taking lightly in the least.

Featured image: @bigdjames on Instagram

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Brandon Curry Weighs Over 260 Pounds, Predicts Another Olympia Victory

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The former Olympia champ seems primed to retake the title.

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Compared to some of his peers, Brandon Curry’s approach to sharing updates on his progress in preparation for the 2022 Mr. Olympia is a little more discrete. The 2019 Olympia winner may share occasional tidbits from his training, like other top bodybuilders, but he hasn’t been one to regularly disclose many concrete notes about his physique during the 2022 calendar year. With the next iteration of the contest looming on Dec. 16-18, 2022, in Las Vegas, NV, the elite bodybuilder set the table for where he stands.

On Nov. 28, 2022, during an appearance on a podcast with Fouad Abiad Media, Curry discussed expectations for the 2022 Olympia. In the process, while he wasn’t specific because he wanted to “keep things quiet,” the athlete noted that he weighed “above 260 pounds” at the time of the interview. Then, he broke down his outlook for the massive December contest.

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For the most part, Curry has kept his nose to the grindstone in recent months. After winning the 2022 Arnold Classic in March, it seems apparent the star bodybuilder kept his head down, honing his physique through strength-building and nutrition.

After revealing his approximate body weight, Curry outlined who he thinks will finish in the top 10. Unsurprisingly, the athlete has himself winning for the second time in four years in Las Vegas.

Brandon Curry | 2022 Mr. Olympia Top 10 Prediction

  1. Brandon Curry
  2. Mamdouh “Big Ramy” Elssbiay
  3. William Bonac
  4. Hadi Choopan
  5. Rafael Brandao
  6. Michal Križánek
  7. Chinedu Andrew “Jacked” Obiekea
  8. Samson Dauda
  9. Hunter Labrada
  10. Nick Walker

While he has questions about his overall conditioning, Curry appears to be a fan of debuting Olympia competitor Križánek, in particular. The seasoned Olympia athlete believes Križánek brings enough to the table with other aspects of his body to shine.

“He’s [Križánek] so new, he’s a big guy,” Curry explained. “I think he’s got to get his conditioning better for this show, and he’s going to make an impact this year …  I think his conditioning is going to be better by the Olympia. I mean, he’s been dieting for how long? I think the separation in his legs and the shape is going to carry him enough.”

As for his honesty about athletes like Walker — who enters the 2022 Olympia riding a wave of hype — Curry thinks “The Mutant” hasn’t improved enough from his fifth-place debut at the 2021 iteration.

“To me, he [Walker] looks similar to last year’s pre-tanner,” Curry said. “[When] you put the tanner on him, I think he’ll look similar to last year. I don’t think there’s a dramatic difference. I know he’s going to be hard and conditioned.”

Ultimately, Curry thinks comparisons to Walker’s on-stage competitors will be a significant challenge to his Olympia chances.

“His [Walker] thing is, how many comparisons are they going to put him through?” Curry maintained. “That’s going to be the Achilles heel for him. I think the more comparisons he [Walker] has to go through, the more he’ll start to fade.”

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With roughly only two weeks to go before the 2022 Olympia at the time of this writing, Curry will soon unveil the physique he’s been keeping under wraps. Whether he makes good on his predictions — especially in capturing a second career Olympia title — is something the bodybuilding world will only know when this former champion returns to the stage.

Featured image: @brandon__curry on Instagram

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November 30, 2022

Andrew Jacked Trains Back With Advice From Flex Lewis as Olympia Debut Nears

Filed under: Fitness — Tags: , , , , — admin @ 8:41 pm

There are few bodybuilders better to take cues from than Lewis.

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After sterling first-place performances at the 2022 Texas Pro and the 2022 Arnold Classic UK, Chinedu Andrew Obiekea, a.k.a. “Andrew Jacked,” is undoubtedly hoping for a shining debut at the 2022 Mr. Olympia. As the potential bodybuilding phenom of the 2022 calendar year, some established icons already think he’s destined for greatness. In light of that, the athlete seems to understand the value of taking cues from those who have been there and done that.

On Nov. 23, 2022, Jacked posted a video on his YouTube channel where he works through a back workout while guided by seven-time 212 Olympia champion James “Flex” Lewis. The video is appropriately entitled “Paying Attention to Detail,” given that it takes place during the final stages of Jacked’s preparation for the Olympia, being held on Dec. 16-18, 2022, in Las Vegas, NV.

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Here’s an overview of the back routine Lewis takes Jacked through as he prepares for the biggest competitive moment of his young career so far.

Pull-Up

As directed by Lewis, Jacked starts his workout by warming up with a few sets of standard bodyweight pull-ups. Jacked uses a “suicide grip” — where one doesn’t wrap their thumb around a bar or barbell — to perform the pull-ups. The purpose of this change-up was to focus more on refining his back rather than strengthening his arms, while also disengaging Jacked’s forearms after he mentioned having a slight muscle strain.

Chest-Supported Low Row

Jacked and Lewis next shift to chest-supported low rows at a high volume. The aim of this specific movement was to build thickness in the back while forcing the athletes to isolate their back muscles. It is here where Lewis stressed an “attention to detail” beyond simply lifting heavy weight.

“To me, right now, it’s all about trying to get these little details out,” Lewis explains. “Because we all know you can train and put [expletive] six plates on the machine but to get a good detail out, that’s why you pose, pose, and pose. There’s no weight involved in posing, right? You’re just holding the pose, and when you’ve done that over weeks, you see all those [details].”

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Chest-Supported Row and Bent-Over Straight Arm Pulldown (Superset)

Lewis wanted to challenge Jacked’s lattisimus dorsi muscles a bit more, in particular, making a superset of chest-supported rows and straight-arm pulldowns with cables a natural step in this workout. Lying face-down on an incline, Jacked’s lower lats were stressed with the rows, while the pulldown variation further worked the muscle without assistance from surrounding body parts. Lewis emphasized using a slow motion for both movements and little rest between sets.

Kneeling Lat Pulldown

Lewis and Jacked elect to do a variation of the traditional lat pulldown by performing it from a kneeling position while using a closer grip. The lats are still engaged and significantly stretched, while the kneeling position and differing grip also allow the core and pectorals muscles to also enjoy a measure of work.

Seated Machine Row

To conclude their workout, Lewis and Jacked throw in one more lat-muscle oriented movement with some seated rows. This closer, in addition to improving back strength and size, may also accentuate better posture for the athlete.

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Knowing what Lewis has accomplished in his career, Jacked sees the icon as having a lot to offer someone still looking to make their mark. While he definitely knows how to take care of his body, Jacked seemed to appreciate Lewis taking the time to walk him through this workout. As the most important performance of Jacked’s career looms on the horizon, learning from the best could be the best way to properly prepare.

“The push [Lewis gave me] was crazy,” Jacked said. “That’s why I need someone that can take over. I just work based on my preference, and that’s why I am still in the maintenance phase. I need someone that can get me past my limits which is what I will definitely work on in my off-season after the 2022 Olympia. Because to be the best, I have to work with the best.”

Featured image: @andrewjacked on Instagram

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November 11, 2022

Bodybuilder James Hollingshead Cosplays as Kratos, Has a Physique Fit for a “God of War”

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It’s hard to tell the difference between Greek god or elite bodybuilder.

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After James Hollingshead finished in 12th place during the 2021 Mr. Olympia — his Olympia debut — it might be fair to say the bodybuilder has been on the competitive warpath in 2022.

In September, Hollingshead came in third place at the 2022 Arnold Classic UK. He followed that performance with a win in the 2022 Tsunami Cup Pro, earning his second-ever berth in the Olympia. As he starts counting down the days toward the next big moment of his career, Hollingshead decided to have some fun commemorating the latest release in one of his favorite video game series.

On Nov. 5, 2022, Hollingshead posted a video to his YouTube channel where he cosplayed the powerful main character of the God of War series, Kratos. Hollingshead’s costume was part of a visit to the MCM Comic Con that took place on Oct. 28-30, 2022, in London, England. The latest edition in the series, God of War Ragnarök, was released on Nov. 9, 2022, for the PlayStation 4 and PlayStation 5.

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Given that Kratos is a living, breathing tank of a fictional Greek (and Norse) god within the game’s lore, it’s only fitting an athlete like Hollingshead — with the requisite strength and power — could be his spitting image.

According to NPC News Online, Hollingshead has been a member of the International Federation of Bodybuilding and Fitness (IFBB) Pro League since 2018. In his Pro debut during the 2018 Tampa Pro, while competing in his usual Men’s Open division, a rookie Hollingshead came in 16th place. Ever since that fateful contest, the bodybuilder has seemingly only improved.

In 2019, Hollingshead tackled a gauntlet of competitions throughout the calendar year. He notched two top-five finishes while notably taking home a third-place result in the 2019 Bigman Weekend Pro. In 2020, Hollingshead won his first two IFBB Pro League contests — the 2020 British Grand Prix and the 2020 Europa Pro Championships. Eventually, Hollingshead reached a new peak with his first-ever appearance at the 2021 Mr. Olympia and the noted 12th-place finish.

After that Olympia debut, Hollingshead’s sterling results at the latest Arnold Classic UK and Tsunami Pro likely would not have been possible without his steadfast commitment to training. The athlete isn’t necessarily distinctive from his peers in sharing regular updates about his progress in the gym, but feats like a 340-kilogram (749.6-pound) squat triple and a 300-kilogram (661.4-pound) squat for nine reps in May 2022 could set him apart. They might even portend a terrific performance in Hollingshead’s second go-round at the Olympia.

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Amongst a loaded slate of competitors like two-time reigning Olympia champ Mamdouh “Big Ramy” Elssbiay and the titanic Nick Walker, Hollingshead might get lost in the shuffle of so many Olympia contenders on December 16-18, 2022, in Las Vegas, NV. With a deeper look, it would likely be a mistake to dismiss an athlete who can successfully recreate the physique and mannerisms of a fictional god.

Featured image: @hollingshead89 on Instagram

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November 3, 2022

Bodybuilder William Bonac Shares a Shredded Update 6 Weeks Before the Mr. Olympia

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Bonac certainly looks the part of a worthy Olympia champion.

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With the 2022 Mr. Olympia right around the corner, the world’s bodybuilding elite will start to pull out all the training and nutritional stops in the final steps of their preparations. A flagship competition like this necessitates an athlete putting their best foot forward to try and notch the best possible result. Long-time Men’s Open and Olympia veteran William “The Conqueror” Bonac is no different.

On Nov. 1, 2022, Bonac shared an update on where he stands with his current physique roughly six weeks before the Olympia on Dec. 16-18, 2022, in Las Vegas, NV. While the competitor didn’t share what his precise body weight was at the time of the clip, every part of his frame — from hulking legs to a bulging chest and arms — has the polish you’d expect of one of the biggest names in the sport.

Bonac has been around the major bodybuilding for a little while, capturing notable victories in the past, such as two victories in the annual Arnold Classic (2018, 2020). As far as recent results, Bonac won the 2022 Boston Pro and came in second in the same year’s iteration of the Arnold Classic. That said, despite a competitive resume that resembles more a laundry list than a simple fact sheet, Bonac has yet to break through on the biggest platform — the Olympia stage.

After a 15th-place debut in 2014, Bonac steadily improved his performance at the Olympia almost every year, eventually plateauing with a second-place finish at the 2019 edition. (Note: Brandon Curry, a fellow 2022 Olympia competitor who bested Bonac for the 2022 Arnold Classic title, took home that title.)

In fact, the 2021 Olympia was the first time Bonac finished outside of the top five (in sixth) since his eighth place finish in 2015. He might not have stated it outright, but it would be fair to assume Bonac wants to improve upon that result in addition to finally shining with a moment of glory.

The gentlemen Bonac is chasing — some of whom paced ahead of the athlete in the top five in 2021 — assuredly won’t make his mission any easier. Between two-time reigning Mr. Olympia Mamdouh “Big Ramy” Elssbiay, Curry, the meteoric rise of Nick Walker, and even the transition of Derek Lunsford to the Men’s Open division: this field is a real “who’s who” of superstars.

He’ll face a gauntlet like anyone else, but they don’t call Bonac “The Conqueror” for nothing.

Featured image: @william_bonac on Instagram

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November 2, 2022

Nick Walker Weighs 277 Pounds As He Nears Final Steps of 2022 Olympia Prep

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The superstar is entering the last stages of his Olympia training.

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Nick Walker knows it’ll be a tall order to capture his first Mr. Olympia title this December. In fact, the bodybuilder has said as much in public, calling the 2022 Mr. Olympia “the Olympia of all Olympias” in mid-October of the same year. Such a reality means this superstar will likely have to bring his best to the table to come out on top. That doesn’t appear to be a concern.

On Nov. 1, 2022, Walker shared a physique update on his Instagram, roughly six weeks before he’ll step onto the Olympia stage for the second time in his career. Per the caption of his post, after a morning fast, the bodybuilder weighs a stacked 277 pounds after in the jaw-dropping picture. It’s a stark and impressive drop from his reported weight of 295 pounds in early June 2022.

Walker’s latest stunning reveal of the fruits of his labor should probably be no surprise based on an eventful fall in the spotlight.

In a mid-August 2022 podcast appearance on the Fouad Abiad Media YouTube channel, Walker didn’t shy away from aiming for the top. When asked to break down his peer in two-time reigning Mr. Olympia Mamdouh “Big Ramy” Elssbiay, Walker said that if the Egyptian titan comes in running on full cylinders, “he’s probably going to win again.”

At the same time, Walker — who finished in fifth place in one of the more stunning rookie Olympia results in 2021 — left the door open to snatching bodybuilding glory from the jaws of high expectations. Walker alluded to a potential position where, if Elssbiay doesn’t come in at his best, he might be vulnerable. In that special case, Walker asserted that it would be a “good battle” between the two.

Later, while in a reflective mood during a late October 2022 appearance on the Real Talk With Ares podcast on YouTube, Walker discussed his future as one of bodybuilding’s more prominent names. After diagramming the upcoming loaded Olympia and its host of formidable characters like Derek Lunsford, Hadi Choopan, and Samson Dauda, Walker didn’t mince his words.

He wants to be one of the most accomplished bodybuilders of all time.

“At this point in my career, I don’t want to compete all year long,” Walker said. “I want to do the top two big shows … Then, when I’m ready to call it for my career, I’m ready. But I want to do it on my terms. If I win one Olympia and two Arnolds (Classic), that’s going to be remembered forever.”

There’s still time for Walker to continue refining his ideal physique for his second Olympia appearance. Given his demonstrated actions and words, it would probably be fair to see this young dynamo throw the kitchen sink at a gauntlet of a contest.

The 2022 Mr. Olympia will take place on Dec. 16-18, 2022, in Las Vegas, NV.

Featured image: @nick_walker39 on Instagram

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