Arnold Schwarzenegger: Bodybuilders’ obsession with size killing them – Insider

  • Some elite bodybuilders take the sport so far it kills them, Arnold Schwarzenegger told Insider.
  • They are obsessed with size, lift weights that are too heavy for their tendons, and take steroids, he said.
  • On the whole, the rise of bodybuilding has been a positive though, Schwarzenegger said.

Some elite bodybuilders have taken the sport too far and are so obsessed with their size it is killing them, Arnold Schwarzenegger told Insider.

Lifting weights is positive for the vast majority of people but some competitors take it to the extreme and are only interested in “size, size, size,” the bodybuilding legend said.

An obsession with bulking up and building muscle is known as muscle dysmorphia — or “bigorexia” — and is estimated to affect 10% of men, as Insider’s Bethany Dawson reported.

“They have taken it, in my opinion, too far. It has gotten too competitive,” he said in an interview via Zoom, adding: “They’re gonna take more and more stuff that they’re not supposed to, and sometimes it kills people.”

‘The most dangerous sport in the world’

A string of deaths in the bodybuilding community in recent years led Schwarzenegger to describe the sport as “the most dangerous” in the world last year, as Insider’s Gabby Landsverk reported.

“The more extreme it gets and the more competitive the top athletes get, the more they are lifting weights that the body was not meant for,” Schwarzenegger told Insider.

The use of performance enhancing drugs and steroids is common in elite bodybuilding, but these can lead to various long-term health risks such as testicular atrophy, infertility, and heart attacks, according to research.

“Sometimes they are taking drugs that are damaging for their health and are making them so strong that the tendons and bones were not meant for that weight, so then it gets into a really dangerous situation,” Schwarzenegger said.

A 2014 paper by Harvard University showed steroid use rose since 1980s and was likely to increase over future decades. Dr. Harrison Pope, a leading researcher in the field of steroid abuse, previously told Insider the use of these drugs is linked to “bigorexia.”

Many sports are dangerous at the elite level, Schwarzenegger said

Schwarzenegger says bodybuilding is no more dangerous than lots of other sports when it comes to the “extreme, elite” level. He likens it to skiing.

“When you take skiing, there’s the people that ski on their slopes in the powder, in the moguls, and have a great time. So these are the recreational skiers, it’s a lot of fun for those guys to go skiing,” he said. “But competitive skiing, racing, has gotten more dangerous and has sometimes been fatal, and it’s the same with bodybuilding.”

In 2017, for instance, French skier David Poisson died while training

The benefits of bodybuilding have been ‘tremendous worldwide,’ Schwarzenegger said

Schwarzenegger believes bodybuilding is generally positive, provided it’s not taken to extremes.

“The benefits of bodybuilding have been tremendous worldwide,” he said.

When performed safely, lifting weights has many positive effects including building muscle, burning body fat, strengthening bones and joints, reducing injury risk, and improving heart health, Insider’s Marissa Cruz Lemar reported.

Schwarzenegger believes bodybuilding has been “one of the hugest benefits of human development and physical development in the last 50 years.”

He cites the vast number of gyms that have opened over his lifetime.

“There’s a gym in every hotel, every YMCA, every sports club, every university, every college, every high school, every police station, every fire station, every military base, I mean, everywhere,” he said. “It has changed so much.”

2022 Chicago Pro Bodybuilding Show Results – BarBend

The 2022 Chicago Pro — an iconic bodybuilding show, born in the Windy City in 1988 — took place over the weekend of July 22-23. Ten IFBB Pro League competed, with each winner earning a spot at the 2022 Olympia.

The featured division was Men’s Open, and Canadian Antoine Vaillant was hoisting the winner’s sword over his head. This is Valliant’s second career victory. Other winners include: Dectric Bo Lewis (212), Jonathan Pelkey (Classic Physique), Nick Koeu (Men’s Physique), Angela Yeo (Women’s Bodybuilding), Ashley Jones (Women’s Physique), Sara Kovach (Fitness), Julia Champlin (Figure), Jessica Wilson (Bikini), Isamara Santos (Wellness)

2022 Chicago Pro Men’s Open Results

  1. Antoine Vaillant
  2. Tonio Burton
  3. Andrea Muzi
  4. Tim Budesheim
  5. Jonas Giatras
  6. Matt Kouba
  7. Chris DiDimenico
  8. Dorian Haywood
  9. Afandonaugbo Thierry
  10. Seth Engman

This was the best version of Vaillant that fans and judges have seen so far in his career. He was ripped from front to back, and exuded confidence in every pose. The Canadian was so dominant that when the top five were being compared, the judges sent him back in line — meaning they knew who they were placed in first.

Burton had been a 212 competitor early in his young career, but he also opted to jump into Open shows this year. This was his best finish as a Men’s Open competitor. Even though Vaillant was the clear winner, the judges had Burton as the solid second-place finisher in both rounds of judging. That means he could beat 30 or even 40 pounds heavier competitors. If he chooses to jump into another Open show, the other athletes know he’s a true contender.

Muzi had the size to compare to Vaillant, but he may have been holding water; the detail in Vaillant’s physique was too much to overcome. He also didn’t appear as defined as Burton. Still, he gained five points on the Olympia Qualification System, placing him tied for second with Justin Rodriguez (with 26 points each). The top three finishers will also move on to the Olympia at the end of the season.

Other Divisions

The only division that wasn’t represented at this contest was the Wheelchair group. The top 10 for all the other divisions are below, and all winners are invited to compete at the Olympia on the weekend of Dec. 16-18, 2022, in Las Vegas, NV.

212

  1. Dectric Bo Lewis
  2. Peter Castella
  3. Fabricio de Souza Moreira
  4. Derik Oslan
  5. Jason Joseph
  6. Ryan Walters
  7. Michael LaCombe
  8. Diego Guerra Montoya
  9. Michael Schneider
  10. Wayne Williams

Classic Physique

  1. Jonathan Pelkey
  2. Tommy Clark
  3. John Le
  4. Cody Amey
  5. Wilfredo Victoria
  6. Hugo Silva
  7. Patryk Karpuk
  8. William Cottrell
  9. Rohan Duncan

Men’s Physique

  1. Nick Koeu
  2. Jeremy Potvin
  3. Charjo Grant
  4. Corey Morris
  5. Winston Sullivan
  6. Shun Kaneko
  7. Xiaolong Hong
  8. Matthew Greggo
  9. Deke Walker
  10. Oussah Dith

Women’s Bodybuilding

  1. Angela Yeo
  2. Sherry Priami
  3. Chelsea Dion
  4. Sheena Ohlig
  5. Jeanie Welker
  6. Saqweta Barrino
  7. Tamara Makar
  8. Tina Williams
  9. Aisling Hickey
  10. Christina Nalley

Women’s Physique

  1. Ashley Jones
  2. Natalie Rae Wolfe
  3. Amanda Machado
  4. Jonquil S. Baugh
  5. Diana Schnaidt
  6. Oksana Piari
  7. Tomefafa Ameko
  8. Sumyra Ford
  9. Danielle LaMartina
  10. Ruiying Bian

Fitness

  1. Sara Kovach
  2. Michelle Fredua-Mensah
  3. Michelle Gales
  4. Heather Coscia
  5. Cong Mou
  6. Corina Harkelroad
  7. Danielle Chikeles
  8. Layla Mikayla
  9. Babette Mulford

Figure

  1. Julia Champlin
  2. Anita Davis
  3. Zul’fiya Bitiyeva
  4. Danielle Rose
  5. Samantha Jerring
  6. Shana Malcomb
  7. Dee Jackson
  8. Melissa Brodsky
  9. Kayoko Yamamoto
  10. Lisa Hutchins

Bikini

  1. Jessica Wilson
  2. Jasmine Gonzalez
  3. Jordan Brannon
  4. Aimee Leann Velasquez
  5. Vania Auguste
  6. Adrianna Kaczmarek
  7. Jordan Fisher
  8. Jodie Yuncker
  9. Danielle Combs
  10. Kristy Imsande

Wellness

  1. Isamara Santos
  2. Jasmine Payne
  3. Nerilde Garcia Strey
  4. Alexia Figueroa Quesada
  5. Kat Williams
  6. Brooke Donnelly
  7. Idalia Molina
  8. Morgan Birlew

Featured Image: @antoinev87 on Instagram |Photo by Will Wittmann (@w_wittmannphoto

Bodybuilding Legend Dorian Yates Looks Jacked in Retirement – Fitness Volt – Fitness Volt

If anyone’s back was big enough to carry the sport, it was bodybuilding legend Dorian Yates’. In a recent update to social media, Yates shared his ripped physique at the age of 60.

Dorian Yates, a six-time Mr. Olympia champion, is considered by many to be one of the greatest bodybuilders in the history of the sport. He earned six consecutive Olympia victories during his impressive tenure (1992-1997). “The Shadow” was revered for his intense training behind-the-scenes and always allowed his physique to do the talking on stage.

There are only a handful of bodybuilders who managed to win more Olympia titles than Yates. Ronnie Coleman and Lee Haney are tied with eight, bodybuilding legend Arnold Schwarzenegger has seven, and Phil Heath also has seven.

The Men’s Open mass monster always pushes the pace in training despite taking a step away from competitive bodybuilding. He favors high-intensity interval training (HIIT) because it helps restore positivity and confidence, according to the legend.

Dorian Yates
Dorian Yates

In retirement, Yates used a plant-based diet and found that it was ideal for losing weight. He explained that he lost around 30-pounds as a result of the green diet. However, after enduring a bicycle accident, he stressed the need to eat higher amounts of protein to help his body recover faster from the injuries. While he no longer has to worry about preparing his physique for bodybuilding shows, that hasn’t stopped Yates from staying lean and ripped.

Dorian Yates Prioritizing Health in Retirement, Shares Shredded Physique Update

Taking to Instagram, Yates showed off his recent build, and the legend looks shredded, full, and happy.

The sport has been shaken over the past two years by an alarming number of bodybuilding deaths. Last year saw former Mr. Olympia Shawn Rhoden die due to heart complications, and before 2021 Olympia kicked off, George Peterson passed away in his hotel room face down.

In 2022, the concerning trend continued. Bostin Loyd, a popular steroid advocate, died at the young age of 29 due to an aortic dissection. A little over a month later, the community was forced into a state of mourning again after losing Cedric McMillan at the age of 44. Following so many deaths in the sport, Yates felt the need to talk about the matter publicly.

Yates told the bodybuilding community that unless you’re competing or over the age of 40, it’s not a good idea to use steroids. He believes these compounds are used in excess and athletes are becoming ‘ticking time bombs.’ The bodybuilding legend also issued a warning in regard to using Insulin for competitions. In the past, Yates revealed that he used steroids for over 12 years and acknowledges the harm they can cause in the wrong hands.

Given the fragility of life, Dorian Yates has tried recreational drugs to get a better understanding of the world we live in. He said that he saw life through a different lens recently while using a hallucinogen called DMT (Dimethyltryptamine). A DMT trip usually lasts around 15 minutes but can vary based on the route of administration. Yates recounted the experience and said it was ‘life-changing.’

Dorian Yates 2
Dorian Yates

RELATED: Best Back Ever: Ronnie Coleman vs Dorian Yates

With a six-pack of abs, Dorian Yates isn’t slowing down even though he no longer competes professionally. At 60 years old, the longevity he represents is an inspiration, making him an ideal ambassador for the sport in retirement. 

2022 Chicago Pro Bodybuilding Show Preview – BarBend

The 2022 Chicago Pro bodybuilding show is set to take place on the weekend of July 22-23, 2022, at the Tinley Park Convention Center in Tinley, IL. It will be the 15th edition of this contest and the first time held in the Chicago area since 2019. The 2020 and 2021 contests were held in Atlanta, GA, due to the COVID-19 pandemic and Illinois regulations forcing the contest to move.

Ten IFBB Pro League divisions will hold contests, and the winners in all of these events will qualify for the 2022 Olympia, taking place on Dec. 16-18, 2022, at Planet Hollywood in Las Vegas, NV. The feature attraction at this show is the Men’s Open division. The 2021 champion of this contest was Hunter Labrada, who is not in the lineup for the 2022 show, as he was already qualified for the 2022 Olympia due to his fourth-place finish at the 2021 Olympia.

The 13 competitors set to take the stage for the 2022 Chicago Pro are in alphabetical order below. None of these men have won the Chicago Pro in their careers thus far:

2022 Chicago Pro Bodybuilding Roster | Men’s Open

  • Tim Budesheim 
  • Tonio Burton 
  • James Culberson 
  • Chris DiDomenico 
  • Seth Engman 
  • Jonas Giatras
  • Dorian Haywood 
  • Matt Kouba 
  • Andrea Muzi 
  • Jossue Plascencia 
  • Erik Ramirez 
  • Manuel Romero 
  • Antoine Vaillant

[Related: Hunter Labrada Explains What Optimal Rest Periods Are]

Favorites to Watch

Below are three athletes who might make strong runs for the podium to keep your eyes on:

Antoine Vaillant

The bodybuilder from Canada returned to the stage at the Vancouver Pro one week before this contest. He finished in second place to winner Iain Valliere. Vaillant appeared large and had great definition from all sides in Vancouver.

Vaillant had posted that he will make adjustments going into the Chicago Pro, and if he is even slightly better than he was in Canada, he is likely to challenge for first place. If he does it, then he’ll qualify for his second career Olympia. He finished 14th at the 2020 Olympia —  the first of two Olympias won by reigning Mr. Olympia Mamdouh “Big Ramy” Elssbiay.

Tim Budesheim

Budesheim has been on the hunt for his first pro win. He placed fourth in the 2022 Mr. Big Evolution contest. The closest he has come to winning this season was his third-place effort in the 2021 Europa Pro. Fans and judges are paying more attention to him, as he has been in first callouts for comparisons. Going up against a competitor like Vaillant is a tall task, but the German is confident in his ability to hold his own should they be compared.

Andrea Muzi

Muzi placed second to fellow Italian Andrea Presti at the 2022 Mr. Big Evolution Pro contest. He was fourth in June of 2022 at the 2022 California State Pro, won by Charles Griffen, and the 2022 Puerto Rico Pro, which Hassan Mostafa won. Muzi has been knocking on the door to win his first pro show for quite some time. He has the size and shape to hold his own against a competitor like Vaillant, but he has to not hold too much water underneath his skin in prejudging so his muscles can be as visible as possible. 

How Muzi finishes in this contest is important. He is tied for third in the Olympia Qualification System (OQS) with Steve Kuclo on 21 points. Winning is the priority, but should he place in the top five, he could position himself for one of the three Olympia spots awarded to that group via the OQS.

[Related: Chris Bumstead Believes Stem Cell Treatments Strengthen His Kidneys and Immune System]

Points for Top Five Finishers

The Chicago Pro is a higher-level show than most of the contests so far this season. That’s why it has Tier 3 points on the OQS. The second through fifth place finishers will earn more points than they would in a Tier 4 contest.

  • 2nd Place – 6 points
  • 3rd Place – 5 points
  • 4th Place – 4 points
  • 5th Place – 3 points

The top three finishers for all divisions at the end of the season will also move on to the 2022 Olympia. Should an athlete in one of those positions win or already have won a contest, they are no longer in the running for one of those three qualifying spots as their entry to the Olympia is already secured.

Other Divisions

Over 130 IFBB Pro League competitors represent 15 countries in this show across all 10 divisions. The only division not represented at this show is the Men’s Wheelchair division. The competitor lists for the other nine divisions represented as of this writing are below in alphabetical order:

212 Division

  • Peter Castella 
  • Sealy Cruz 
  • Jason Joseph 
  • Michael LaCombe 
  • Tony LaGrene 
  • Dectric Bo Lewis 
  • Diego Guerra Montoya 
  • Fabricio de Souza Moreira 
  • Derik Oslan 
  • Michael Schneider 
  • Ryan Walters
  • Wayne Williams 

Classic Physique

  • Cody Amey 
  • Theodore Atkins Jr. 
  • Tommy Clark 
  • William Cottrell 
  • Rohan Duncan 
  • Patryk Karpuk 
  • John Le 
  • Jonathan T. Pelkey 
  • Hugo Silva 
  • Wilfredo Victoria 

Men’s Physique

  • Ayinde Avery 
  • Jon Ballard 
  • Adam Bankston 
  • Donald Brumfield Jr. 
  • Devon Davis 
  • Joshua Dennison 
  • Oussah Dith 
  • Courtney English 
  • Michael Ferguson 
  • Charjo Grant 
  • Matthew Greggo 
  • Xiaolong Hong 
  • Shun Kaneko 
  • Burak King 
  • Nicolas Koeu 
  • Corey Morris 
  • David Odom 
  • Jeremy Potvin 
  • Justo Scott 
  • Mitchell Spadafore 
  • Winston Sullivan 
  • Deke Walker 

Women’s Bodybuilding

  • Saqweta Barrino 
  • Chelsea Dion 
  • Cheryl Faust 
  • Tamara Makar 
  • Sheena Ohlig 
  • Sherry Priami 
  • Jeanie Welker 
  • Tina Williams 
  • Angela Yeo 

Women’s Physique

  • Tomefafa Ameko 
  • Jonquil S. Baugh 
  • Ruiying Bian 
  • Sumyra Ford 
  • Ashley Jones 
  • Danielle LaMartina 
  • Amanda Machado 
  • Oksana Piari 
  • Diana Schnaidt 
  • Maya Stone 
  • Indrell Thomas 
  • Kasia Topor 
  • Natalie Rae Wolfe 
  • Katharine Younger 

Fitness

  • Danielle Chikeles 
  • Heather Coscia 
  • Michelle Fredua-Mensah 
  • Michelle Gales 
  • Corina Harkelroad 
  • Sara Kovach 
  • Tess Mikayla 
  • Cong Mou 
  • Babette Mulford 
  • Aurika Tyrgale 

Figure

  • Melissa Brodsky 
  • Julia Champlin 
  • Anita Davis 
  • Edith Driver 
  • Kim Golembiewski 
  • Lisa Hutchins 
  • Eva Irawan 
  • Dee Jackson 
  • Constance Jones 
  • Sarah Kornhauser 
  • Andi Lampert 
  • Shana Malcolm 
  • Hiromi May 
  • Danielle Rose 
  • Chie Terui 
  • Kayoko Yamamoto 

Bikini

  • Vania Auguste 
  • Jordan Brannon 
  • Danielle Combs 
  • Jennifer Dixon 
  • Jordan Fisher 
  • Claudia Garcia 
  • Violeta Garcia 
  • Jasmine Gonzalez 
  • Kristy Imsande 
  • Adrianna Kaczmarek 
  • Hallie Marnon 
  • Aimee Leann Velasquez 
  • Jessica Wilson 
  • Jodie Yuncker 

Wellness

  • Morgan Birlew 
  • Brooke Donnelly 
  • Idalia Molina 
  • Jasmine Payne 
  • Alexis Figueroa Quesada 
  • Isamara Santos 
  • Nerilde Garcia Strey 
  • Kat Williams 

Featured image: @antoinev87 on Instagram 

Tony Roberts Has Become a Bodybuilding Jack of all Trades – Muscle & Fitness

The IFBB Pro League is best-known for its athletes, and rightfully so, but there are many supporting players that help make contests run as smoothly as they do. Some of those people serve in multiple roles throughout the year at different points. You may not know their names, but the overall experience of being at a show is maximized thanks to these hard-working people.

One of those people is Tony Roberts, a man who wears many hats in the industry. The contest promoter, organizer, and expeditor can be seen at many shows, from NPC regional shows all the way up to the Olympia, where he has expedited the world’s greatest physique athletes since 2016. In his mind, the best way to know he did a good job is if you don’t notice he is even there.

Tony Roberts at a women bodybuilding competition
Courtesy of Tony Roberts

“It’s an honor to be on that stage in any role. I said to myself ‘one day, I want to work that show,” Roberts said regarding his work at the Olympia every year. “But when you’re up there, you want to make sure the league looks good, the athletes look good, the stage is polished, and you just want to keep the show rolling.”

That mindset and professionalism can be directly connected to his service in the United States Army. The native of Nashville, TN, is a first-generation servicemember, but that doesn’t mean his family didn’t inspire him to join. He made the decision to join the military because he didn’t want to burden his mother to help him get through college.

“I actually had to get my mom to sign for me because I was still in high school,” said Roberts, who was 16 years old at the time. “We did not have the resources to go to college, but I wanted to do something. So, that led me to the military.”

Roberts enlisted in the United States Army, and would serve for 21 years. His career had several highlights, but when he was asked about his most significant moment, he recalled it as if it was yesterday.

“It was the moment I met my drill sergeant, Staff Sergeant Newkirk. When I saw the way that he carried himself, the discipline he had, and his leadership, I told myself at 17 years old that I wanted to become a drill sergeant,” Roberts recalled. He got to see what that would look like firsthand because Newkirk assigned Roberts to clean his office every day throughout basic training.

“I just started mimicking myself after him, doing things the way he did. He made a very, very big impact on me. He set the tone for me and my military career.”

Roberts would call those lessons he learned the most valuable during his time in service. His goal would be fulfilled as he would eventually become a drill sergeant himself, and that would be the rank that he held when his active career ended in 2002. Among the honors that Sgt. Roberts received along the way include the Army Commendation Medal, the Meritorious Service Medal, and others. The next chapter of his life would focus more on another passion he developed – bodybuilding and fitness. His commitment to personal physical excellence came while he was trying to improve on the Army’s physical fitness test.

“The test was a little harder back then than it is now,” he recalled. “Whatever the top score was back then, I wanted to max out.”

That drive translated to his pursuits with training and in business. In the gym, Roberts’ physique improved dramatically to the point that he was getting asked if he bought a gym somewhere. He had worked as a trainer during his time in service, and he became a personal trainer after he retired from the military.

“I found out that I can motivate people,” he said. He also decided that he wanted to push himself to a new level, and he found that in the form of competing in bodybuilding contests.

“I started looking at Flex and Muscle & Fitness magazines because back then, you could get full programs including training and nutrition,” he explained. He also had someone in his area that he could look to for guidance, IFBB Pro Don Long.

“He would say, ‘Tony, here is what you need to do,’ and he would recommend all these suggestions to me. So, in 2000, I competed in my first NPC show in Reston, VA. I won the overall in my first show, and I caught the [competition] bug.”

He never turned pro, but Roberts enjoyed being at the shows and wanted to support the sport and athletes in it. He would start helping the Maryland NPC chairman at shows, gaining more experience along the way.

“I was extraditing, I was giving out awards, I was doing everything,” he said. Eventually he would be guided by legendary promoter Gary Udit as well as Rick Bayardi to promote contests and support athletes in the DC, Maryland, and Virginia (DMV) area. Among the contests he promotes include the Armed Forces Nationals and NPC Battle Royale.

“I have to give all my success and where I am in the fitness world to Gary and Rick,” he humbly acknowledged. “

Tony Roberts in a suit with his wife
Courtesy of Tony Roberts

He also has strong support at home in the form of his wife, Viktoria Grygorian. Aside from her own military experience and competitive background, Roberts credited her for being a perfect match both professionally and personally.

“As far as the business side of the house, we found out very quickly that we work very well together,” he said proudly. “Personally, she helps me out when I go work shows because she found out that I don’t stop to rest or eat. So, she would remind me to take a break or bring me meals to eat during the day. I noticed I was recovering faster because of that.”

Roberts, along with all the people that he is proud to be around and associate with, has accomplished a lot and made a profound impact on many people that follow our industry, but he’s a forward thinker, and he has his eyes set on what is ahead, including the 2022 NPC Armed Forces Nationals and NPC Battle Royale competitions, scheduled to take place on October 1st in Alexandria, VA. These events are significant for him because they combine both his military connection and his current role in bodybuilding. At the end of the day, both are meaningful because of what Roberts is most passionate about – service to others.

“You take care of your people, they will take care of you.”

How to Train and Diet for Natural Bodybuilding – Generation Iron Fitness Network

natural bodybuilding

Everything you need to know about training and dieting for natural bodybuilding

Bodybuilding is a sport where athletes lift weights and eat the food necessary to build the utmost physique of a human–for the most aesthetically appealing body possible to shine under the bright lights of a stage. Bodybuilders aim to develop the most proportionally muscular and lean body they can to catch the judge’s eye for a chance to win gold medals. 

However, bodybuilding leagues, such as the International Federation of Bodybuilding and Fitness (IFBB) Pro, allow drugs such as anabolic steroids. But natural organizations like the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) forbid drug use. 

Is it possible to build an extraordinary physique without doping? The finest INBA PNBA athletes prove that naturally building a muscular and shredded body is more than achievable if you follow an efficient nutrition and workout plan. This article will dive deeply into how top-tier natural bodybuilders eat and train. 

What Is Natural Bodybuilding?

As the name suggests, natural bodybuilding is bodybuilding without doping. Using drugs such as anabolic steroids and other performance-enhancing drugs (PEDs) is prohibited in the sport of natural bodybuilding. And the most prominent natural bodybuilding organization, INBA PNBA, screens its athletes through the most strenuous drug testing standards–the World Anti-Doping Agency (WADA). Any athlete who fails a drug test during season or off-season will be stripped of their title and prize money and placed in the Hall of Shame

Below is a clip from Generation Iron: Natty 4 Life detailing more of the WADA protocols in the INBA PNBA.

The goal of natural bodybuilders is the same as a bodybuilder–build the most aesthetically pleasing body with a lot of muscle, and low body fat, except natural bodybuilders, do so naturally without drugs. Of course, PEDs make achieving this feat much easier. However, the proper nutrition and training regimens make sculpting a top-tier physique naturally possible. 

Nutrition for Natural Bodybuilders 

natural bodybuilding nutrition

Both enhanced lifters and natural bodybuilders follow a similar dieting protocol–they must closely monitor their calories and macros (protein, fats, carbs). However, natural athletes must be more strict and go through a longer bulking and cutting phase since they can’t rely on steroids for fast results. It’s not uncommon for natural athletes to take years off from competing to focus solely on building muscle before entering a show again. Also, natural bodybuilders must be warier in preserving their muscle mass when contest prepping/cutting since PEDs help with that. 

Calorie Guidelines for Natural Bodybuilders

Your nutrition starts with your calories as a natural bodybuilder. Although your macronutrient intake is imperative, counting calories is the most critical aspect of gaining and losing weight. To build muscle, you’ll want to go through a bulking phase. And it’s important to cut to lose weight.

A bulking phase is when bodybuilders eat at a caloric surplus for some time to gain mass and muscle. Bulking is typically where natural bodybuilders spend most of their time in the off-season. However, as competition approaches and natural athletes are in-season or contest prepping a few weeks from the show, they’re in a caloric deficit to shred as much body fat as possible. 

Generally, you’ll want to eat about 300-500 calories above or below your maintenance. But it depends on if you’re bulking or cutting. Eating 300-500 calories above maintenance calories (calories needed to stay the same weight) will help you build lean muscle while limiting unwanted fat mass. And consuming 300-500 calories below your maintenance calories will cut body fat while preserving lean muscle mass. Gaining or losing about 1-2 pounds a week is a good rule of thumb. Studies show that this is ideal for losing/ gaining weight healthily while preserving muscle/preventing fat gain (1). 

Although, during the off-season, natural bodybuilders may eat more than 300-500 calories above maintenance and gain extra fat to put on as much muscle mass as possible. And natural bodybuilders may cut their calories a good bit below maintenance calories when a show is around the corner. 

It’s important to mention that the number of calories you consume will vary depending on your goal, weight, body fat, etc. Various calorie calculators on the internet will help you determine your calorie intake requirements. 

Macronutrient Requirements for Natural Bodybuilders 

After you have your calories dialed in, next, you’ll be splitting your calories across three macronutrients: protein, fats, and carbohydrates. Typically, bodybuilders will follow a high-protein diet with either low or moderate carb levels, depending on if they’re bulking or cutting. 

When natural bodybuilders are bulking, they’ll consume more carbs. That’s because carbs are your primary source of energy and muscle glycogen (energy for your muscles). But it’s customary for bodybuilders to cut carbs out when they’re cutting, especially before a show. 

Low-carb diets such as keto make athletes appear leaner (which is essential for competition) since carbs retain water. And keto is effective for fast weight and fat loss. 

Protein 

The amount of protein you consume is the second most important aspect of nutrition behind calories. Adequate protein intake is imperative for building muscle mass. In addition, protein can help satiate you, making cutting weight easier. 

Many studies have shown that consuming between 0.7g – 1g of protein per pound of bodyweight is effective for building and preserving muscle (2). Although, some natural bodybuilders will consume more. 

Some good protein food sources include pork, beef, protein shakes, tilapia, and eggs. 

Carbohydrates 

As aforementioned, carbohydrates are essential for supplying your body and muscles with energy. And cutting them out can also be beneficial for bodybuilders before a show. So the timing of when you consume more carbs and cut out carbs is essential. You don’t want to reduce carbs while bulking since that could impede your workout performance. And it may be best to consume fewer carbs when you’re cutting to help with fat loss

The carbs you eat depend on how many calories and protein you consume. But it’s best to get about 40-60% of your calories from carbs, especially when you’re bulking or in a maintenance phase. 

It’s best to consume complex carbohydrates (potatoes, whole grain bread, vegetables) compared to simple carbohydrates (pastries, white pasta, candy) since they’re more nutrient dense. Fruits are also a good source of carbs since they’re packed with micronutrients (vitamins and minerals). 

Fats

The remainder of your calories will come from fats (20-30% of calories) after you’ve dialed in on how many calories, protein, and carbs you’ll be eating. The exact amount of grams of fat and carbohydrates won’t be as substantial as nailing your protein target. However, consuming proper amounts of fat is still important. 

Fats keep your testosterone and hormones in check, which is essential since many bodybuilders have mentioned a hormone drop during an intense cut. Although, you must be wary of the number of fats you consume when cutting because fats contain the most calories per gram (9 calories/g) compared to protein and carbs (4 calories/g). 

It’s best to consume fats from healthy food instead of processed foods. Healthy unsaturated fats include olive oil, almond nuts, and avocadoes. High-protein meat foods like pork have fat as well. 

Micronutrients for Natural Bodybuilders 

Regarding fitness goals such as building muscle and losing body fat, calories and macros are the most critical aspect of your nutrition. However, for your general health, consuming proper micronutrients (vitamins and minerals) will optimize your health and give you energy, which can help you with your workouts and physique. 

There are many beneficial micronutrients that you can get from eating healthy foods, especially fruits, since they’re filled with micronutrients. However, some beneficial vitamins and minerals for natural bodybuilders are vitamin D, iron, zinc, and ashwagandha

  • Vitamin D: Many people are vitamin D deficient from not getting enough sun exposure. But vitamin D is vital for a robust immune system, energy, and testosterone (3). 
  • Iron: Iron is a crucial micronutrient since it helps transport oxygen throughout your body via red blood cells, which is vital for workout performance. 
  • Zinc and ashwagandha: Zinc and ashwagandha are two nutrients that can aid testosterone production naturally (3). 

Taking a multivitamin can be a beneficial way to get imperative nutrients since it can be challenging to get them from food sources alone. 

Supplements in Natural Bodybuilding 

Some substances are allowed in natural bodybuilding. However, natural athletes, especially in the INBA PNBA league, need to be cautious of their supplements since WADA has a list of banned substances from the competition. Some of these substances can be included in protein powders, fat burners, creatine, and pre-workouts, so it’s critical for any INBA PNBA athlete to thoroughly check their supplements for any ingredients that may get them banned from competing. 

Training in Natural Bodybuilding

Below is a clip of PNBA athlete Luke Francis Trainor performing barbell incline bench press.

As the adage goes, you can’t out-train a bad diet. That said, a quality training program is critical for any competitive athlete. We’ve gotten some insight from INBA PNBA natural bodybuilders’ training regimens. And these athletes train hard with ample volume and intensity. Although natural bodybuilders won’t be able to train with as much volume as steroid users since PEDs allow your body to handle more load than it would otherwise. 

And depending on the bodybuilding division, some athletes focus on other muscle groups heavier than others. For example, 3x Men’s Physique Natural Olympia champ William Long says that legs aren’t as crucial in the Men’s Physique category since contenders wear board shorts. 

Also, each natural bodybuilder follows their unique workout structure. However, there are some general guidelines and principles the top contenders adhere to. These include:

  • Lift in the six to 12 rep range most of the time. 
  • Lift heavy weights. 
  • Perform a split routine 4-6 days a week. 
  • Have rest days. 
  • Perform 3-5 sets per exercise. 
  • Perform 5-7 exercises per workout. 
  • Include barbell compound movements (barbell bench press, squat, row, deadlift) and put them at the beginning of your workout. 

*Note: Top natural bodybuilders’ volume and training frequency are high. If you’re a beginner, we suggest starting with a lower volume. 

Final Word 

Natural bodybuilding leagues like the INBA PNBA are similar to bodybuilding leagues like the IFBB Pro, except drugs are prohibited in natural bodybuilding. Natural bodybuilders eat a diet filled with whole foods emphasizing calories and protein. 

And they go through periods of bulking and cutting phases to progress their physique year after year and prep for shows. Elite natural athletes lift heavy weights with high volume, except not relatively as high as enhanced bodybuilders since drugs such as steroids enable lifters to do more volume.

Natural athletes in the INBA PNBA league prove how well you can build your physique naturally without steroids and other potentially harmful PEDs. 

Follow us on Instagram, Facebook, and Twitter for more natural bodybuilding training and nutrition tips!

References

  1. Mero, A. A., Huovinen, H., Matintupa, O., Hulmi, J. J., Puurtinen, R., Hohtari, H., & Karila, T. A. (2010). Moderate energy restriction with high protein diet results in healthier outcome in women. Journal of the International Society of Sports Nutrition, 7(1), 4. https://doi.org/10.1186/1550-2783-7-4
  2. Stokes, T., Hector, A. J., Morton, R. W., McGlory, C., & Phillips, S. M. (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients, 10(2), 180. https://doi.org/10.3390/nu10020180
  3. Maktabi, M., Jamilian, M., & Asemi, Z. (2018). Magnesium-Zinc-Calcium-Vitamin D Co-supplementation Improves Hormonal Profiles, Biomarkers of Inflammation and Oxidative Stress in Women with Polycystic Ovary Syndrome: a Randomized, Double-Blind, Placebo-Controlled Trial. Biological trace element research, 182(1), 21–28. https://doi.org/10.1007/s12011-017-1085-0

Champions crowned at Bodybuilding Nationals – Bahamas Tribune

By BRENT STUBBS

Senior Sports Reporter

bstubbs@tribunemedia.net

KAIF Young, Fania Joseph, Cara Saunders, Giovanni Farrington and Sanadia Smith emerged as overall champions in the Bahamas Bodybuilding and Fitness Federation’s 49th National Bodybuilding Championships at the Atlantis resort on Paradise Island on Saturday night.

Their performances should cement their spots on the federation’s national team that will represent the Bahamas at the Central American and Caribbean Bodybuilding and Fitness Championships July 27 to August 1 at the Lloyd Erskine Sandiford Center in Bridgetown, Barbados.

Federation president Joel Stubbs said they are expected to announce the team selection within a day or two so that the athletes can prepare for the trek to the championships.

Fans showed up in great numbers in groups to support their favourite competitor as they yelled and screamed every time they came onto the stage to strut their stuff until the announcements were made on the final winners.

Young, omitted from the final stage appearances with all of the winners, said he was not disappointed when his name wasn’t called for the men’s physique title. He kept his composure and was more elated that the officials recognised the mistake, albeit, after the crowd had dispersed.

“I felt good about it. I knew I worked hard for it all season,” said Young in receiving the trophy in his bitter-sweet victory. “It showed tonight. I put in the work and I am happy. Things happen. That’s a part of life.”

The 37-year-old Young, however, said his focus is concentrated on getting ready for his fourth CAC Championships. He intends to be “sharper” as he changes his diet to go on stage more developed in his bid to improve on his second place finish at the 2019 championships.

From lacing up her track shoes to walking on stage in more high heels, Saunders didn’t have a problem making the necessary adjustments to becoming the women’s wellness champion.

“I anticipated doing very well, but nothing is never expected in this sport because it is so objective,” she said. “I just know I had a plan and I wanted to be effective with my plan and I wanted to execute the things that I trained for. I’m just so happy to be on this stage performing.”

The 38-year-old Saunders was a promising 400m specialist, but since 2018, she’s been in the gym preparing for her transition to the big stage as a fitness competitor. “I won the Northern Division and I won it again here, so I’m just so elated,” said Saunders, who started competing in the wellness competition in 2016 when it was first introduced, but noted that she definitely misses track and field because “it’s still my first love.”

As she prepares for CAC, the self-employed Saunders said she would like to be able to put on some more mass to be more effective.

Already acclaimed as the first female heavy equipment operator at Bahama Rock in Grand Bahama, Sanadia Smith came to town and crushed the competition in the women’s figure category.

She was also honoured for assisting in the success of the recent Northern Bahamas Championships.

“I felt like I made an improvement from the initial show that they had in Grand Bahama,” said Smith of her victory in the same category at the Northern Bahamas Championships. “I love the competition. I brought my A-game and I felt very good being on the stage.”

The 31-year-old Smith said if selected for the CAC Championships, she wants to just “tighten up” and be a lot leaner.

With his two coaches Paul ‘Mighty Mouse’ Wilson and Leonardo ‘Nardo’ Dean presenting him on stage with his men’s bodybuilding title, Farrington said he couldn’t ask for a better performance.

“I want to give God thanks for allowing me to come here and to perform,” said Farrington, a long-time member of the Royal Bahamas Police Force. “I was actually thinking about calling it quits when COVID-19 came.

“However, my coaches saw the potential in me and I also want to thank Joel Stubbs because he was there to help motivate and encourage me in training. I came out here and I brought the package to win and now it’s time to get ready for the CAC Championships.”

Looking at the performances, president Stubbs said the show was a great one, considering that many fans showed up as they were eager to watch the competitors compete for the first time since the pandemic stuck in 2020.

“We are starting and rebuilding at the same time,” Stubbs said. “We will mix the bitter with the sweet and at the same token, encourage and support these new athletes who came on board and want to advance and excel in their fitness goals. We want to be there for them”

• Here’s the results from the various categories:

Men’s Physique Champion – Kaif Young.

Women’s Bikini Champion – Fania Joseph.

Women’s Wellness Champion – Cara Saunders.

Men’s Bodybuilding Champion – Giovanni Farrington.

Men’s Physique Class A – 1. Justin Lightbourne.

Men’s Physique Class C – 1. Anthon Moxey.

Men’s Physique Class D – 1. Wedlear Eugene, 2. Wendly Eugene (twin brothers).

Men’s Physique Class E – 1. Judah Forbes, 2. Dangelo Edmunds.

Men’s Physique Class F – 1. Kaif Young, 2. Davin Johnson, 3, Terrion Kemp.

Men’s Classic Physique – 1. Andrew Gibson, 2. Orick Nesbitt, 3. Andrew Sweeting.

Men’s Physique Novice Open Class – 1. Davin Johnson, 2, Judah Forbes, 3, D’Angelo Edmunds.

Women’s Bikini Class B – 1. Fania Joseph.

Women’s Bikini Class G – 1. Kastachia Stuart, 2. Danielle Rollins.

Women’s Bikini Class H – 1. Britnaa Davis.

Women’s Bikini Novice – 1. Kastachia Stuart, 2. Britnae Davis, 3. Danielle Rollins.

Women’s Bikini Novice Open Class – 1. Dorcas Cox, 2. Jackie-Jean Cleare.

Women’s Wellness Class B – 1. Altonique Curtis.

Women’s Wellness Class C – 1. Cara Saunders, 2. Denica Thompson.

Women’s Wellness Class D – 1. Jackie-Jean Cleare.

Women’s Wellness Novice – 1. Altonique Curtis, 2. Denica Thompson, 3. Jackie-Jean Cleare.

Men’s Bodybuilding Middleweight – 1. Giovanni Farrington, 2. Andrew Gibson, 3. Andrew Sweeting.

Men’s Bodybuilding Novice Middleweight – Andrew Gibson.

Men’s Bodybuilding Super Heavyweight – 1. Orick Nesbitt.

Men’s Muscular Physique – 1. Gemo Smith.

Men’s Masters Bodybuilding – 1. Orick Nesbitt. 2. Andrew Sweeting.

Women’s Fitness – 1. Seanea Bowe.

Women’s Fitness Model – 1. Sanadia Smith.

Women’s Figure Novice – 1. Dorcas Cox, 2. Jackie- Jean Cleare.

Women’s Figure Open – 1. Dorcas Cox, 2. Sanadia Smith, 3. Jackie-Jean Cleare.

Men’s Fitness Open Class – 1. Alexander Kemp.

Men’s Fitness Model Nationals – 1. Alexander Kemp, 2. Kyle Turnquest.

Men’s Classic Physique Novice – 1. Andrew Gibson.

Gym with the most participants – J-Line Fitness.

Iain Valliere Wins 2022 Vancouver Pro Bodybuilding Show – BarBend

The 2022 Vancouver Pro bodybuilding competition in British Columbia, Canada, wrapped on July 17, 2022. Iain Valliere won the Men’s Open title — his fifth professional victory. His win officially adds him to the lineup of athletes set to compete at the 2022 Mr. Olympia contest on the weekend of Dec. 16-18 in Las Vegas, NV. The final placings for the 2022 Vancouver Pro Men’s Open are below:

2022 Vancouver Pro Bodybuilding Show Results | Men’s Open

  1. Iain Valliere
  2. Antoine Vaillant
  3. Hossein Kalate
  4. Jonas Giatras
  5. Seth Engman
  6. Martin Hernandez
  7. Chris Buhr
  8. Afandonougbo Thierry
  9. Kook Kwang Moon

Below is a detailed breakdown of the top three Men’s Open bodybuilders’ performances at this contest.

[Related: Mike O’Hearn Judges Trainers by Their Actions, Not Their Words]

Winner — Iain Valliere

Valliere and Vaillant were the two favorites going into the contest, and they were compared early and often. Valliere’s muscle thickness and conditioning, especially in back poses — particularly his back-double biceps pose — was what made the difference for him to take the victory.

Valliere referred to this showing as his “new best.” Whether he will compete before the Olympia or not is not yet confirmed, but his entry to the 2022 Olympia is clinched.

Second Place — Antoine Vaillant

This was Vaillant’s first contest in 19 months. It also marked his return from injuries, including a heart condition. He held his own against Valliere in terms of overall size, but Valliere’s density was too much to overcome.

Despite Valliere being unstoppable, Vaillant’s physique was an impressive one. There is no word on when he will step on stage next, but he could likely win a show if he opts to compete again before the 2022 season concludes.

Third Place — Hossein Kalate

The 2022 Toronto Pro Supershow 212 winner, Kalate, made his Men’s Open debut at this show, and he appeared ripped in every pose he presented. Valliere’s and Vaillant’s size were dominant, however, and that is why he didn’t rank above bronze.

On the upside, Kalate showed his potential in the Men’s Open going forward. He’s set to compete in the 2022 Olympia 212 contest in Las Vegas, but he may wish to join Shaun Clarida and Angel Calderon as athletes with multiple qualifications and potentially move to the Mr. Olympia contest.

Other Divisions

Two more men’s divisions and three female divisions were contested in British Columbia, and the results are below. All winners are automatically qualified for the Olympia, while the top five finishers in each division earned Tier 4 points on the Olympia Qualification System to move closer to an Olympia qualification should they not win a contest in 2022.

Classic Physique

  1. Chen Kang
  2. John Le
  3. Adam Beveridge
  4. Cody Amey
  5. Issac Baier
  6. Ethan Gohari
  7. Aaron Aramini
  8. David Anthony Tassin
  9. Kellen Wilson
  10. Cyril Gascon

Men’s Physique

  1. Charjo Grant
  2. Josh Bridgman
  3. Xezekiel Afanou
  4. Taylor Wilson
  5. Akbar Sarbaz Sarkhanlo
  6. Isaias Paez Martinez
  7. Shahin Zolfaghari
  8. Daniel Tomas
  9. A.J. Ellison
  10. Gurjinder Virk

Fitness

  1. Abby Bolton
  2. Noemie Champagne-Cloutier
  3. Danielle DaCosta

Figure

  1. Valerie Ratelle
  2. Dalila Xochilt Alegria
  3. Brittany Offers
  4. Jennifer Reece
  5. Mandy Urner
  6. Melissa Cech
  7. Kim Clark
  8. Spomenka Miller-Stanic

Bikini

  1. Susana Aramayo
  2. Shelby Pierce
  3. Laura Ziv
  4. Tessa Barresi
  5. Karen Wall
  6. Elizabeth Yizrael
  7. Maxine Somov
  8. Ayleen Santander
  9. Taryn Flanagan
  10. Catherine Daniel

Featured image: @iainvalliere on Instagram

A YouTuber Worked Out With Bodybuilding Legend Ronnie Coleman – Men’s Health

YouTuber and bodybuilder Jesse James West has worked out with athletes who are at the absolute top of their field, from calisthenics pro Chris Heria to world class strongman Thor Bjornsson. In his most recent video, West meets up with eight-time Mr. Olympia champion and all-round bodybuilding icon Ronnie Coleman to try out the training routine of “The King.”

Coleman starts West off with a “lightweight” set of 12 back squats at 600 pounds—his favorite leg exercise—and shouts encouragement at him through each rep, even letting him borrow his “power shades” for extra motivation. “That was one of the coolest moments of my life,” says West.

They follow this by hitting upper body with the incline bench press, seated dumbbell shoulder press, and bicep curls. “Does it even burn any more, at this point?” West asks Coleman while he churns out reps on the curls. The King’s answer: “Not really.”

When asked for his number one tip for growing building muscle, however, he sees nutrition as being just as much of a priority as his training. “Protein builds muscle,” says Coleman. “I used to do 600 grams a day.” This tracks with what he told Men’s Health during a recent interview, where he attributes his success to being “surrounded by great trainers and nutritionists” and learning from their expertise.

They finish the workout with a deadlift, and West works his way up to pulling 360 pounds while wearing a belt. “I entered another world!” He says.

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2022 Vancouver Pro Bodybuilding Show Preview – BarBend

Professional bodybuilding will be on the marquee in British Columbia, Canada, during the weekend of July 16-17, 2022. The 2022 Vancouver Pro will take place in Abbottsford, BC, and will feature six IFBB Pro League contests. One of those contests will be the Men’s Open, highlighted by the onstage returns of Iain Valliere and Antoine Vaillant. The seven athletes that will line up and face the judges are below:

2022 Vancouver Pro Bodybuilding Show Roster | Men’s Open

  • Seth Engman
  • Jonas Giatras
  • Martin Hernandez
  • Hossein Kalateh
  • Kook Kwang Moon
  • Antoine Vaillant
  • Iain Valliere

Below are three athletes in the Men’s Open to keep your eyes on, followed by a breakdown of the other divisions’ rosters.

[Related: Brett Wilkin Demolishes a Chest and Shoulder Workout To Get Into Photoshoot Shape]

Iain Valliere

The 2022 Vancouver Pro is Valliere’s first competitive appearance since finishing seventh overall at the 2021 Olympia. He has yet to qualify for the 2022 Olympia at the time of this article’s publication.

Valliere is considered the favorite to take the victory in Vancouver and has left nothing to chance. He arrived in Vancouver earlier in the week to finish his prep, which focused on presenting more size with the same conditioning he brought to his two victories during the 2021 season in Tampa and Texas

Antoine Vaillant

This is Vaillant’s first contest appearance since 2020. He took the majority of the 2021 season off by choice, then dealt with heart issues that sidelined him even longer.

Despite his recovery, many in the sport thought Vaillant would wait to compete until 2023. His entry into the Vancouver Pro was announced one week before he takes the stage. Vaillant can hold his own on size compared to Valliere, but the conditioning and definition will likely determine the winner. Vaillant can’t afford to be off the mark if he wants to seal his return with a win.

Hossein Kalateh

There is a recent trend in bodybuilding of 212 division competitors jumping into Open shows. Shaun Clarida and Angel Calderon are both qualified for the 2022 Mr. Olympia and Olympia 212 contests. Hossein Kalateh hopes to pull off that same feat.

Kalateh won the 212 contest at the Toronto Pro in June 2022. Kalateh looks impressive from the front but lacks size next to the other favorites. Valliere is great in back poses, which could dampen Kalateh’s chances. If the previous two favorites are off the mark on game day, Kalateh could shock the bodybuilding world.

Other Divisions

As with the men’s open, the winners of the other five pro contests are automatically qualified for the Olympia, which will take place Dec. 16-18, 2022, in Las Vegas, NV. The rest of the top five finishers will earn Tier 4 points on the Olympia Qualification System. The top three finishers in that system for each division will also move on to the Olympia.

Classic Physique

  • Cody Amey
  • Aaron Aramini
  • Isaac Baier
  • Adam Beveridge
  • Billy Danh
  • Richard Gayle
  • Ethan Gohari
  • Virgilio Giugno
  • Chen Kang
  • John Le
  • Vladimir Markov
  • David Anthony Tassin
  • Kellen Wilson

Men’s Physique

  • Xezekiel Afanou
  • Josh Bridgman
  • AJ Ellison
  • Charjo Grant
  • Isaias Paez Martinez
  • Mavrick Leger Rites
  • Akbar Sarbaz Sarkhanlo
  • Daniel Miguel Rabiela Tomas
  • Gurjinder Virk
  • Shahin Zolfaghari

Fitness

  • Abby Bolton
  • Noemie Champagne-Cloutier
  • Danielle DaCosta

Figure

  • Dalila Xochilt Alegria
  • Mel Cech
  • Kim Clark
  • Spomenka Miller-Stanic
  • Valerie Ratelle
  • Jennifer Reece
  • Mandy Urner

Bikini

  • Susana Aramayo
  • Tessa Barresi
  • Catherine Daniel
  • Nicole Engman
  • Taryn Flanagan
  • Shelby Pierce
  • Jennifer Roberts
  • Ayleen Santander
  • Maria Sharp
  • Maxine Somov
  • Karen Wall
  • Natalie Waples
  • Elizabeth Yisrael
  • Laura Ziv

Featured image: @iainvalliere on Instagram