2014 Arnold Sports Festival: 212 Prejudging - http://ift.tt/1ey6mPD
via Mark Colombus view image post
via Tumblr view image post
Friday 28 February 2014
2014 Arnold Sports Festival: 212 Prejudging
New Exercise and Fitness Review
The Columbus Convention Center hosted the first-ever 2014 Arnold Classic 212 prejudging this Friday, as the weight class made its much-anticipated debut as part of the Arnold Sports Festival. The top 212 competitors in the world were there onstage, as well as some other familiar names, as the men battled to be the first ever to take the crown.
The lineup more than lived up to its billing, and if this is the caliber of competition that we can expect annually moving forward, it could quickly become one of the most anticipated events in Columbus.
The competitors are listed here in numerical order.
1 Lucas Osladil
Lucas was not one of the standouts in many previews of the event, but he impressed many in the crowd and the judges. The muscle separation in his back wasn’t all it could have been, perhaps because of conditioning, but he could still leave Columbus with a top-five finish.
2 James “Flex” Lewis
What can you say about Flex that hasn’t already been said? He brought it to Columbus just as he has done twice in the Olympia 212 Showdown. His glutes were ripped, his back was thick, and he kept his poise throughout his routine. Although he appeared better conditioned at the Olympia, he still is the top dog here, in my opinion. I had him first, and so did many others in the crowd.
3 Charles Dixon
Charles is no rookie, and his maturity showed in his physique. I’ve seen him better conditioned in the past, and his waist was a little thick, but he brought a solid overall package as always. He will probably finish in the middle of the pack, but in a field like this, that is no slight.
4 Hidetada Yamagishi
A lot of experts were excited to hear Hide going into the 212. He gives guys in the open class a run for their money, so he could do damage in the 212. It may surprise people that he’s working with reigning Ms. Olympia Iris Kyle, but Hide looked great so she obviously knows what she’s doing. He was strong from the back, especially with the back double biceps. His legs have been better in the past, but I’ve still got him in the top three.
5 Quincy Winklaar
Quincy is the brother of the great Roelly WInklaar, who was unfortunately injured in a motorcycle accident a couple of weeks ago. Some wondered how that would affect Quincy mentally as he got closer to the show. He still brought the goods, although his chest wasn’t as striated as I have seen in the past. It looks to me like he will be between 7th and 10th.
6 Aaron Clark
Aaron has gained quite a following in recent months, and there were plenty of fans at the Expo rooting him on. His legs were impressive from the front, but there’s still room for improvement in the hamstrings. He looked good overall and may get a spot in the top three, but I have him at fourth. He has a bright future, even if he’s not quite ready to take the top spot at the big shows yet. His side chest was stellar, as was his front double biceps pose.
7 Jose Raymond
Weighing in at 204 pounds, the man who called himself “the bearded lady” a few months ago stood out as the freak of the event. Although he was grainy and is a fan favorite, he will probably fall between fifth and seventh here.
8 Stan McQuay
Stan is one of the taller 212 competitors but still carries some good muscle. Unfortunately, his big tattoo made separation and detail in his back hard to see. This could possibly impact where he places. He also seemed less full than how I’ve seen him in the past. I wouldn’t be surprised to see him around the 10-12 range.
9 Richard “Tricky” Jackson
The cousin of 2008 Mr. Olympia Dexter Jackson showed that symmetry and confidence runs in the family. Although I’ve seen him bigger and better conditioned, especially in his triceps, he still could get a spot in the top six.
10 David Henry
If anyone is going to stop Flex from taking the first Arnold 212 Crown, it is David Henry. The 2008 Olympia 202 Showdown champion brought a great package and that signature confident smile. Although anything can happen in the finals, I have him second.
11 Marco Rivera
Marco has overcome adversity to get to this point in his career, and he worked with the great coach Oscar Arden to make his Arnold effort a good one. Although he will probably finish in the lower half of the top 10, you haven’t seen the last of him. If his upper body was fuller it may have improved his end result, but it’s just too tough of a field here in Columbus.
12 Angel Rangel Vargas
Angel is a relatively new face who came to Columbus from Mexico. He carries a lot of muscle for a smaller guy. His thighs almost overpowered his calves, which affected his overall symmetry. His arms were impressive, but he’ll need more to break through in this world-class lineup.
Tonight’s Show
After prejudging ended, there was Flex and there was everyone else, which is what many experts predicted. It looks like David Henry, Aaron Clark, and Hidetada Yamagishi could round out the rest of the top four. It came down to Flex and David in the last callout, just like at the Olympia in September. Unless things change in a big way at the finals tonight, it appears likely that Flex Lewis will stand as the first Arnold 212 champ.
Recommended For You
2014 Arnold Classic IFBB Men’s 212 Preview
The light but impressive beasts of the IFBB’s 212 class are ready to rumble at the 2014 Arnold Classic. Check out these predictions for the Arnold Classic 212!
2014 Arnold Classic IFBB Pro Men’s Bodybuilding Preview
All eyes will be on the big stage in Columbus, Ohio for the upcoming Arnold Classic. Check out this preview and let us know your predictions in the comments!
2013 Olympia Weekend: Flex Lewis Repeats
The 212 men gave everything they had to the judges, but Flex Lewis fought his way to the top of the heap. Here are your results in the 212 Olympia Showdown!
About The Author
2014 Arnold Sports Festival: 212 Prejudging
2014 Arnold Sports F
2014 Arnold Sports Festival Photo Galleries - http://ift.tt/1hJy7DD
via Mark Colombus view image post
via Tumblr view image post
2014 Arnold Sports Festival Photo Galleries
Thursday 27 February 2014
Arnold Schwarzenegge
Arnold Schwarzenegger Blueprint Trainer: Mass Nutrition Overview - http://ift.tt/1gFtlGp
via Mark Colombus view image post
via Tumblr view image post
Arnold Schwarzenegger Blueprint Trainer: Mass Nutrition Overview
New Exercise and Fitness Review
Main | Legacy | Training | Nutrition | Supplements | Get Started
You can train like crazy, but you can’t successfully follow Arnold’s Blueprint without eating enough. Don’t be fooled—this is no dirty bulk. You won’t be raiding buffets and eating ice cream every meal to gain indiscriminate weight. Arnold’s Blueprint meal plan was built to ensure that you don’t just add mass, but lean mass. You’ll eat foods rich in protein, carbs, and fats to grow and recover at an impressive rate.
Although you’re working on a bigger, more imposing body, you need to fuel your efforts with quality nutrition at the right times. A great macronutrient profile coupled with smart nutrient timing ensures your body is getting everything it needs to build some serious muscle and strength.
Without a doubt, this Arnold-approved formula will take your body to a new level!
Protein Matters
In his prime bodybuilding years, Arnold knew that the most important macronutrient for growth was protein. “There’s always a debate about how much protein the body actually needs,” Arnold says. “I always lived off the rule that for every pound of bodyweight, I needed one gram of protein.”
“It is absolutely essential that you have enough protein so you can really experience the muscle growth.”
As a 250-pound mass monster, the challenge for Arnold was eating nearly 250 grams of protein daily and making sure that his body could use it all. “I felt like it worked best when I had five meals per day. There are some people who can work with three meals. For me, five meals was the answer because I never was a big eater. I always felt comfortable with a regular-sized steak. If you gave me a 10-ounce steak, even in my heyday, I was happy.”
In the morning, Arnold would often eat a few scrambled eggs, some bacon or sausage, and some tomatoes and onions. “I was fine with that,” he says. “The only thing is, two hours after that breakfast I was hungry.” To supplement his whole food meals and get the protein he needed for substantial growth, Arnold never went far without a protein shake.
“As I was sitting there at Santa Monica City College or doing construction, I would pull out of my bag a little plastic container full of milk and protein powder. That was the additional 30 grams of protein that I needed at that time.”
An hour after his protein shake, Arnold would be at the gym doing what he did best—lifting big weight. After the gym was a late lunch of steak and vegetables. Two hours after lunch, Arnold would have another protein shake. “So, two times per day, I would have protein drinks in order to get up to the 250 grams that I needed,” he says.
Arnold’s Rule
I always lived off the rule that for every pound of bodyweight, I needed one gram of protein.
Aside from protein, Arnold also knew the value of supplementing his meals for the overall health of his body. “We have to recognize that we do not get all of the nutrients—the vitamins, the minerals, the protein—through regular meals,” says Arnold. “That’s why we have supplements. No matter how healthy we eat, we won’t get enough [essential nutrients] from regular meals.”
Blueprint to Mass Meal Plan
Although you’re working on a bigger, more imposing body, you need to fuel your efforts with quality nutrition at the right times. This meal plan has a great macronutrient profile coupled with precise nutrient timing that will ensure your body is getting everything it needs to build some serious muscle and mass.
Feel free to customize this meal plan to fit your needs. However, the main goal should be to get nearly one gram of protein per pound of bodyweight. It’s also important that you fuel with enough carbohydrates. You’ll be doing some serious high-volume workouts, and you’ll be doing them frequently—so don’t fear the carb!
Whole Eggs
3-4 eggsBacon
2 piecesEzekiel Bread
1-2 pieces with almond or cashew butterOR
Avocado
1/4 avocadoOR
Oats
1/4 cup with 1 tbsp honeyArnold Schwarzenegger Series Iron Pack
1 pack
Nutrition Facts
Calories: 561 Fat: 30.4 g Carbs: 16.2 g Protein: 22.1 g
Arnold Schwarzenegger Series Iron Pump
1 serving while warming up
Nutrition Facts
Calories: 5 Fat: 0 g Carbs: 1 g Protein: 0g
First
Arnold Schwarzenegger Series Iron CRE3
1 servingSecond
Arnold Schwarzenegger Series Iron Mass
2 scoops with 6-8 oz. whole milk
Nutrition Facts
Calories: 643 Fat: 29 g Carbs: 47 g Protein: 48 g
Grilled Fish or Red Meat
10 ouncesVegetables
1 cupOR
Large Salad
with olive, avocado, or macadamia nut oil as baseAlmonds, Walnuts, or Cashews
2-3 ouncesSweet Potato
1-2 potatoes
Nutrition Facts
Calories: 771 Fat: 33.2 g Carbs: 17 g Protein: 78 g
2 scoops with 6-8 oz. whole milk
Nutrition Facts
Calories: 638 Fat: 29 g Carbs: 63 g Protein: 48 g
Grilled Lean Meat
12 ounces
1-2 cupsOR
with olive, avocado, or macadamia nut oil as baseBrown Rice
1-2 cups
Nutrition Facts
Calories: 638 Fat: 29 g Carbs: 63 g Protein: 48 g
Full-Fat Cottage Cheese
2 cups
2-3 ounces
Nutrition Facts
Calories: 752 Fat: 34 g Carb: 18 g Protein: 72 g
Nutrition Facts
Calories: 5 Fat: 0 g Carbs: 1 g Protein: 0 g
Total
Calories: 3,825 Fat: 159 g Carbs: 227.2 g Protein: 312.1 g
Cheat Meal
You’re allowed to have one cheat meal on Saturdays, preferably following your workout. You can have your favorite cheat food like pizza or a hamburger and fries, but keep your cheat to just one meal per week. Do your best in the gym to earn your cheat.
Main | Legacy | Training | Nutrition | Supplements | Get Started
About The Author
Arnold Schwarzenegger Blueprint Trainer: Mass Nutrition Overview
Subscribe to:
Posts (Atom)