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When Darren Branch (winner of the Arnold Classic 2012) was interviewed by his sponsor Muscletech, he told them that he eats 10 meals a day in preparation of the Mr. Olympia but that it’s hard to get all 10 meals in due to all the traveling that he does. Here displayed below is what 6 of his 10 meals look like and what the diet of a Generation Iron - Pumping Iron bodybuilder might look like:
| MEAL 1 | |
| - 5 egg whites - 1½ cups oatmeal - 2 scoops ANOTEST | - 8 oz. red meat (steak or buffalo) |
| MEAL 2 | |
| - 9 oz. fish - 1½ cups rice | - 1 cup vegetables |
| MEAL 3 | |
| - 9 oz. chicken | - 16 oz. potato |
| MEAL 4 | |
| - 9 oz. fish | - 1½ cups rice |
| MEAL 5 | |
| - 9 oz. chicken | - 12 oz. potato |
| MEAL 6 | |
| - 10 egg whites | - 1 cup oatmeal |
The meals seem simple but from what can see they will be filling without over stuffing you so that you can keep eating periodically which makes perfect sense. The body can only digest 20 to 30 grams of protein per half hour so eating a protein loaded meal all at once would technically be considered counterproductive. You have to eat your meals in smaller increments so that you can absorb all macro and micronutrients efficiently.
Here is Phil Heath’s Generation Iron - Mr. Olympia prep meal plan:
Something to keep in mind is that most of the bodybuilders got to the top not because of anabolic administration but because of proper lifting technique, dedication, on point diet, great sleeping pattern, and a true understanding of the art of bodybuilding. Arnold once said, anabolic steroids only ACCOUNTED FOR 5 PERCENT OF HIS REGIME! That is what we gym warriors refer to in terms of normal supplementation. In other words, Arnold used anabolic steroids to supplement and only enhance what he already was achieving on his own. Could he have blowing smoke up? Maybe or maybe not. I know from personal experience that anabolics most definitely enhance results but after a while those results slow down and eventually come to a halt. So there must be a degree of truth in that statement as all drugs start to lose potency once the body develops a tolerance to them. Arnold mentioned that he only used anabolics during contest prepping, as it allowed him to lose weight and still maintain muscle due to its ability to increase protein synthesis and protect the muscle tissue from nasty muscle-deteriorating hormones.
One other issue I hope Generation Iron mentions is the effects of anabolic steroid administration on overall health. Anything abused can cause all sorts of problems. Another important concern I hope Generation Iron will deal with is the combinations of drugs a pro is taking. For example, it would be a bad idea to take Tylenol while on a 17aa methylated steroid such as Halotestin due to all the liver stress the body will endure. Liver failure can almost instantaneously lead to heart and respiratory failure. Arnold mentioned that when he would take anabolic steroids, he would do it under the supervision of doctors. This would be ideal as his doctors knew exactly what compounds are going inside of the body and their effects, plus they can monitor the organs and know the risk of a rising issue.
In addition, there are worse drugs than anabolic steroids. Of course the medical community will not point that out as they want people to fear and hate all anabolics. For crying out loud, the average doctor believes its okay for an adult male under the age of 40 to only have 200 nanograms per liter of testosterone.
The Generation Iron film has me intrigued; I hope it answers a lot of the “unknowns” that we would all like to see.
Here\'s a link to watch and discuss Phil Heath’s Generation Iron - Mr. Olympia prep meal plan.
Here\'s the link to part 1 of this article Generation Iron Film Premier - Pumping Iron Remake.
Here\'s a link to part 2 of this article The Generation Iron Anabolic Steroid Cycle.
Here\'s some links to videos and to discuss Generation Iron on the EliteFitness.com forums:
VIDEO: Generation Iron - Pumping Iron film remake - will they deny the steroids & drugs?
\'Generation Iron\': \'Pumping Iron\' reboot aims to squash bodybuilding myths
VIDEO: Director Vlad Yudin \'GENERATION IRON\' / ABC\'s \'On the Red Carpet\'
VIDEO: Generation Iron movie videos, interviews, trailers
VIDEO Phil Heath’s Generation Iron - Mr. Olympia prep meal plan
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