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Friday, May 20, 2022

300 LBS BODYBUILDERS – Nutrition & Workout

When we talk about mass monsters, Those are the freakiest 300 LBS bodybuilders and some are 250 pounds shorter who got the same enormous size as well, Illia Golem, Big Ramy, Ronnie Coleman

So what is the secret of them being so freaky, Is it the genetics, workout, or nutrition or all of them let us find out…

1. GENETICS

Of course, Genetics is king, it is where will decide your competition weight, height, your body response to food and workout, and also which body part is dominating so Genetics is the start, remember why everyone called Phil Heath the gift.

Because he had the best-looking physique, Ronnie Coleman was the legend, and so on…

Looking at those 300 lbs bodybuilders like Morgan Aste, Big Ramy they had the freakish size and they keep growing year after year that is GENETICS

2. WORKOUT

Some people think that in order to maintain that you need to a ton of workout, actually, it is totally the opposite

it is not about the duration of the workout, It is the intensity because you can do a 3 hours workout with half the intensity of the Branch Warren workout WHY?

The new bodybuilding school now suggest an intense workout with less duration will get you the best benefit so when you look at those mass monsters their workout is just 1 to 2 hours per day with very high-intensity heavyweights, supersets, drop sets, less rest between sets have a look at the below workout split

  • MONDAY: CHEST, BICEPS + CARDIO
  • TUESDAY: CARDIO ONLY
  • WEDNESDAY: LEGS
  • THURSDAY: REST
  • FRIDAY: SHOULDER ,TRAPS + CARDIO
  • SATURDAY: BACK + CARDIO
  • SUNDAY: ARMS

Yes it doesn’t sound so crazy but the intensity is insane because you are trying to breakdown 300 pounds of muscle fibers see below the insanity

Some bodybuilders use different splits, and it depends on the program they are on and how their bodies respond but for example, Dorian Yates used to do only one muscle per day per weak and it works for some bodybuilders too

Some bodybuilders like Hunter Labrada 5’9 and 250 lbs do a push /pull split a typical push/pull split will look like below:

  • MONDAY: PUSH DAY (CHEST, SHOULDER, TRICEPS)
  • TUESDAY: LEGS (QUADS) + CALF
  • WEDNESDAY: REST
  • THURSDAY: PULL DAY (BACK, BICEPS)
  • FRIDAY: LEGS (HAMSTRING, GLUTES)
  • SATURDAY: REST
  • SUNDAY: BICEPS + CALF

3. NUTRITION

Let us come to the fun part and that is how the 300 lbs get fed, if you have that much mass then you should be eating tons or protein, tons of calories in order to push those muscles to grow otherwise you will be undereating,

What is a typical meal in a day will look like

  • 1st meal post cardio (6:00 am) : 10 to 15 eggs + porridge or sweet potato
  • 2nd meal (9:00 am) : 300 to 500 grams (10 to 17 oz) of chicken breast + steam rice
  • 3rd meal (12:00 pm): 300 to 500 (10 – 17 oz) grams of white fish + steam rice ,veggies
  • 4th meal (3:00 pm): 400 (14 oz) grams of steak + potato
  • 5th meal (6:00 pm): 300 (10 oz) grams of chicken breast + steam rice
  • 6th meal (9:00 pm): 225 (8 oz) grams of chicken breast + 225 (8 oz) grams of steak + veggies

    of course many of you will immediately jump to conclusion that how someone can take that much of protein and how the kidney will process that…we will answer that below

HOW MUCH PROTEIN BY SCIENCE

According to the protein recommendation provided by the NIH’s DRI and the USDA Dietary Guidelines for Americans the protein intake for a lean bodybuilder are between 2.3-3.1 g/kg of weight so for 300 lbs (136 kg) his protein intake will be around 350 to 400 grams

RESEARCH STUDIES

As per research in pubmed.ncbi.nlm.nih.gov PMID: 10722779


Although a high protein intake will increase the uric acid and creatinine in kidneys, for a healthy kidney and a healthy metabolism there is no risk of using a high protein diet while consuming the correct amount of water

Another research on pubmed.ncbi.nlm.nih.gov with no. PMID: 32375656
has also indicated that there is no relation between kidney problems happened to bodybuilders compared to regular people

so the conclusion is when taking the correct amount of protein related to a muscle mass for a healthy kidney it will be processed without risks

If you want to see a typical day for the 300 lbs bodybuilders Illai Golem would look like then CLICK HERE

REFERENCE:
https://pubmed.ncbi.nlm.nih.gov/10722779/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7203829/
https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/

If you enjoyed the blog leave your comment below…

Mohamed Riadhttp://bodyguider.com
IFBB Bodybuilder, Bsc. Marine Engineering, Blogger

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