Beverly International Off-Season Bodybuilding Program

Goal:

The goal of this program is to attain the maximum amount of muscle and strength gain with minimum fat accumulation.

Strategy:

This is a 12-week program that alternates gaining and hardening phases in a specific pattern.

  • The “Gain” cycle includes six meals PLUS a pre and post workout recovery drink. During the “Gain” cycle your weight should increase one-half to two pounds per week.
  • The “Hardening” cycle consists of five or six meals daily and is designed to solidify the gains you made during the “Gain” cycle.

Schedule:

Weeks 1-4       4-Week Gaining Phase

Week   5          1-Week Hardening Phase

Weeks 6-8       3-Week Gaining Phase

Week   9          1-Week Hardening Phase

Week   10-11   2-Week Gaining Phase

Week   12        1-Week Hardening Phase

Gaining Phase Nutritional Program

You have to take a disciplined approach and consistently eat the right combination of nutrients during the Gaining Phase to ensure that you add quality muscle.

Protein - Protein will account for approximately forty percent of your nutritional intake.

  • Best sources of protein for building quality muscle during the gaining phases are: lean beef, whole eggs, cottage cheese, chicken, turkey, lean pork, fish, and egg whites. The best protein supplements are Ultimate Muscle Protein and Muscle Provider.
  • During the hardening phases you should eat primarily egg whites, chicken breast, turkey breast, and Ultimate Muscle Protein and Muscle Provider.
  • Mass amino acid tablets and Ultra 40 liver extract are invaluable to make sure that you utilize the protein you eat and they provide additional amino acids you need to build muscle.

Complex Carbohydrates - Complex carbohydrates will make up thirty-forty percent of your nutritional intake. The leaner you already are, the higher your complex carbs can be.

  • Best sources of carbohydrate for the gaining phases are oatmeal, rice, baked or boiled potatoes, sweet potatoes, yams, and all variations of beans.
  • You can occasionally include peas, corn and whole grain products in moderation. Fruits that qualify as complex carbs for the gaining phase are apples, pears, and pineapple.
  • During the hardening phases you should stick to oatmeal, brown rice, sweet potatoes, and beans for your complex carbohydrate sources.

Low Carb Vegetables and Fruit

  • Low carb vegetables include salads, broccoli, cauliflower, spinach, green beans and just about any other green or yellow vegetable.
  • Low carb fruits are blueberries, cantaloupe, grapefruit, peaches, and strawberries. (You can add a small amount of low carb fruit to any of your protein shakes while on this program.)

Fats - Dietary fats should make up twenty-thirty percent of your caloric intake.

  • Best sources are olive oil, coconut oil, flax oil, sunflower oil, safflower oil, almond butter, almonds, walnuts, and heavy cream.
  • During the hardening phases you should reduce saturated fats and take an essential fatty acid supplement like Beverly’s EFA Gold or a fish oil supplement.

Free Foods - You can eat all of the following as much as you like during the gaining and hardening phases: Sugar free gum, Crystal Light, diet soda, coffee, tea, sugar-free Jell-O, Splenda, Equal, seasonings, mustard, vinegar, hot sauce, salt and pepper.

Free Meals

This program is designed to add maximum muscular size while minimizing fat accumulation so it’s not a time to eat whatever you want, whenever you want it, but planned free meals at specific intervals can be beneficial – mentally, metabolically, and physically. Plan to have one free meal on the last day of the final week of each of your “Gaining Cycles”, i.e. week 4, week 8, and week 11.  A free meal lasts sixty minutes and consists of whatever you’d like to eat in that amount.

Beverages - Make sure that you drink plenty of water. Everyone should drink at least 64 ounces each day. This is important to improve your health, help you to gain muscular weight (muscles are nearly seventy percent water by volume), and help flush out harmful toxins (and fat).

  • Other acceptable beverages are unsweetened tea and coffee, as well as diet drinks like Crystal Light and diet sodas.
  • If you gain fat fairly easily limit the amount of milk you drink. If you are a hard gainer, and eat just about anything without adding fat then you might try mixing your Ultimate Muscle Protein shakes with milk. Regular fruit juice is another area you must be careful about. Both milk and juice have large amounts of naturally occurring sugar; and although they may be good foods, they may also result in fat accumulation.

Sample “Gaining Phase” Diet Plan

Here is a typical meal plan based on six meals plus a pre and post workout recovery drink. Adjust portions or add or decrease a meal as needed to average a one-half to two pound weight increase each week.

Breakfast: three whole eggs, five ounces lean beef or one cup cottage cheese, three-fourths cup oatmeal.

[Option B: four egg omelet with two ounces cheese, two slices whole-grain toast with almond butter, one apple.]

- - - - - - - - - -

Mid Morning Meal: Protein Drink with two scoops Ultimate Muscle Protein, two tablespoons healthy fat source (olive oil, flax oil, almond butter) or heavy cream. – Optional: one serving low carb fruit.

[Option B: one can tuna (water packed), one cup cottage cheese and one-half cup pineapple (unsweetened) or one-half cantaloupe.]

- - - - - - - - - -

Lunch: eight ounces chicken breast (or other lean protein source), one cup cooked brown rice (or other complex carbohydrate source). Optional: one or two servings of low carb fruit or vegetables.

[Option B: six ounces of roast beef, one or two ounces of Swiss cheese, two slices rye bread, one apple, salad. (Note: you should not choose Option B for both breakfast and lunch on the same day – that would be too much bread.)]

- - - - - - - - - -

Mid Afternoon Meal: one can tuna (water packed) or six ounces turkey breast, one-half cup cottage cheese and one-half cup pineapple (unsweetened) or one-half cantaloupe.

[Option B: Protein Drink with two scoops Muscle Provider or Ultimate Muscle Protein, one tablespoon healthy fat source (olive oil, flax oil, almond butter) or heavy cream.]

- - - - - - - - - -

Dinner: ten ounces steak, pork loin, chicken, turkey or fish; medium baked potato or sweet potato; low carb vegetables or salad.

- - - - - - - - - -

Before bed snack: Protein pudding – mix two scoops Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture. Add one tablespoon of almond butter, walnuts, or heavy cream.

[Option B: six egg whites, three ounces chicken breast, one serving low carbohydrate vegetable or fruit.]

Pre and Post Workout Recovery Shake

Mass Maker was formulated specifically for you to use pre and post workout during your gaining phases. Take two scoops of Mass Maker Ultra mixed in eight ounces of water about thirty minutes before you train and three or more scoops, immediately after training. This post workout shake in particular is one of your keys to success during the Gaining Phase so don’t miss it.

Supplements for the Gaining Phase

Essential:       Ultimate Muscle Protein, Super Pak, Mass Maker Ultra, Creatine Select

Next Steps:     Mass Aminos

Stack:             Glutamine Select, Up-Lift

Additives:      Ultra 40, Muscle Synergy

A brief summary listing the benefits of each supplement is available below. For more information, click on the supplement name.

Essential - Start with the supplements listed above as Essential.

  • Ultimate Muscle Protein – UMP will be a staple to your nutrition program. It contains a high quality blend of proteins essential to any muscle building or fat loss program.
  • Super Pak - contains all the vitamins, minerals, enzymes, and micronutrient catalysts you need to support protein synthesis and muscle building. The ingredients in the Super Pak sustain vital metabolic processes – energy production and fatty acid metabolism. They also provide powerful antioxidant protection for recovery, repair, and resistance to illness. You should take one Super Pak per day with breakfast.
  • Mass Maker Ultra- helps to maximize the results of intense training and increase lean mass, strength and speed of recovery.
  • Creatine Select - will allow you to train harder with greater intensity and recover faster using the most studied, bioavailable (near 100%) and proven form of creatine in the world bolstered by β-alanine for increased exercise performance.

DIRECTIONS for using Creatine Select:     

Loading Phase: Start with a loading phase: mix one scoop in 4-6 oz of water and consume 4 times daily (with meals) for the first 5 days. (If over 185 lbs take 5 servings per day for 5 days.)

Maintenance Phase: On training days take 1-2 servings twenty minutes before training. On non training days take one serving with your first meal.

Next Steps - The next supplement(s) you’d add to your program is Mass Aminos (listed as “Next Steps”).

  • Mass Aminos - Peptide bonded amino acids that increase the nutrient density of each of your meals to force more muscular gains. Because of their unique molecular structure, Mass aminos provide you with the best form of amino acids (the building blocks that muscles are made of) for rapid muscular growth.

Stack - If your budget allows, add the “Stack” and you’ll have a complete supplement strategy to achieve your goal.

  • Glutamine Select plus BCAAs – maximize your recoverability and muscle building with L-glutamine and the three Branch Chain Amino Acids Leucine, Isoluceine and Valine in the proven most effective ratios.
  • Up-Lift - stimulant-free powdered drink mix that is intended to be consumed before and during training in order to sustain higher levels of mental and muscular output (performance) during resistance and cardiovascular forms of exercise.

Additives – “Additives” are for the high achiever who wants and can afford it all.

  • Ultra 40 - Liver extract tablets aid in growth, add extra protein to every meal, and increase your energy and endurance.
  • Muscle Synergy - dietary supplement technology consisting of a combination of nutritional ingredients selected on the basis of their ability to support four factors that synergistically interact to determine the strength of the average muscle-building signal being transmitted inside your muscle cells at any time of day, whether you are exercising or at rest.

Although often overlooked, digestive enzymes (Beverly’s Multiple Enzyme Complex) may be the missing link in your ability to gain muscular bodyweight. The amount of muscle you attain from this program is ultimately dependent upon the amount of nutrients that you digest and utilize. Seems simple, but doesn’t it make sense? If you have had trouble gaining the muscular bodyweight that you desire in the past, why don’t you try one or two digestive enzyme tablets with each meal? It might be just what you need to break through your muscular growth barrier.

There are a whole slew of other supplements that are beneficial during the gaining phase (depending on your budget). For long-term muscle gain the above are essential. Please call us at 1-800-781-3475 and we can help you to effectively incorporate any of our other muscle building supplements into your plan.

Sample Hardening Phase Nutritional Program

Breakfast: one whole egg, five additional egg whites, five ounces chicken breast or turkey breast, one-half cup oatmeal; 3 EFA Gold capsules.

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Mid Morning Meal A: Protein Drink with two scoops Ultimate Muscle Protein, one tablespoon healthy fat source (olive oil, flax oil, almond butter) or heavy cream.

Option B: one can tuna (water packed), one carrot, one tomato.

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Lunch: eight ounces chicken breast (or other lean protein source), one-half cup cooked brown rice (or other complex carbohydrate source). Optional: one or two servings of low carb vegetables.

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Mid Afternoon Meal A: one can tuna (water packed) or six ounces turkey breast, one or two servings of low carb vegetables or one-half cantaloupe.

Option B: Protein Drink with two scoops Muscle Provider or Ultimate Muscle Protein mixed in 16 ounces water.

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Dinner: ten ounces chicken breast, turkey or fish; low carb vegetables or salad; 3 EFA Gold capsules.

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Before bed snack A: Protein pudding – mix two scoops Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture.

Option B: six egg whites, three ounces chicken breast, one serving low carbohydrate vegetable.

Essential Supplements for the Hardening Phase

These will be the same as during the Gaining Phase with a couple extra that will make sure you don’t lose any lean muscle tissue while your diet becomes more restricted during the Hardening Phase.

Continue to take the Super Pak (or Fit Tabs multi/vitamin mineral) and Ultra 40. The Super Pak helps your body utilize nutrients and eases stress, aids in recuperation, may prevent injuries and helps build your resistance to illness.

Ultra 40 (liver extract) improves energy and endurance, adds extra protein and iron to your diet, and helps you keep your strength while dieting.

EFA Gold provides essential fatty acids that support metabolism, improve energy levels, and stimulate natural hormone production that aid in muscle growth and fat metabolism.

Take three EFA Gold capsules with breakfast and three with dinner.

You probably won’t need the Multiple Enzyme Complex during the Hardening Phase weeks.

During the hardening phase it will improve your results if you substitute Density for Mass Aminos during the hardening phase. Not crucial, but it’ll give you a clear cut advantage that’s practical and doable.

Do not take the Mass Maker Ultra pre and post workout shakes during the Hardening Phase.

Instead you should add Muscle Mass BCAAs. The L-conformation of Leucine, Isoleucine, and Valine provide nutrients essential for muscle repair and growth and make Muscle Mass the best natural supplement available to preserve lean muscle while on a restricted diet. Take five Muscle Mass tablets at the start of your workout, five at about the half-way point in your workout, and five more at the end of your workout. Glutamine Select is still very advantageous at this point also.

Lifestyle Hints to Maximize Your Off-Season Bodybuilding / Strength Program

  1. Remain calm throughout the day. If you spend too much nervous energy stressing and worrying you will compromise your muscular gains.
  2. Try to live a regulated life. Train, eat, and go to bed at the same times each day whenever possible.
  3. Strive to progressively increase your workout weights over the course of each gaining cycle. During the hardening cycle you should focus on form and muscular contraction on each exercise rather than the weight you use.
  4. Have a positive and productive attitude. Read a positive quote of the day, self-help or spiritual literature at a specific time each day. (Sound mind in a sound body principle.)
  5. Never miss meals or workouts unless it is an emergency. Regularity is the key to setting your body into a fixed pattern of muscular growth.

Please call or email us if you have any questions regarding this program.  Our email is info@BeverlyInternational.net; the phone number is 1-800-781-3475.

Beverly International Contest Countdown … 8 Weeks Out

Goal:

The goal of the Contest Countdown program is to get you into your best condition ever for your upcoming contest. That means you are going to lose as much subcutaneous fat as you possibly can while retaining the maximum amount of muscle.

Strategy:

  • Now it is time to concentrate primarily on fat loss.
  • You’ll want to continue to gain lean muscle if you can, but your success on stage is going to be determined by your conditioning, not your size.
  • To get as ripped as possible, you might need to adjust your thinking regarding your contest weight.
  • Here is an important point, “It doesn’t matter what you weigh, your goal is to be in the best possible condition.”
  • If you’re thinking that you need to be at the top of your weight class you should get that thought out of your brain. Rarely, does the heaviest guy in a particular weight class win.

To give you an example, here are the upper weight class limits and the actual winners’ weights at the Northern Kentucky Bodybuilding Championship, a national qualifier with 237 competitors:

Class Limit Heaviest Competitor’s Weight per Class Winner’s Weight per Class
BW 143 143 119.5
LW 154 154 150
WW 165 165 159
MW 176 176 170
LHW 198 198 191
HW 225 224 199
SHW *** 260 243

 

  • The winner’s weights at this particular show are not an exception but very indicative of what usually happens – the best athlete wins, rarely is he the biggest in terms of bodyweight.

Now it’s time to really kick your diet into high gear.

  • You should lose one to two pounds per week of fat during your final contest prep phase. A pound per week is usually the best approach but if you start too late or have allowed yourself to get too fat, then you may have to lose more.
  • One final point - since you are trying to lose as much fat as possible, yet hold on to, or even gain as much lean muscle as possible, and you are restricting your caloric intake – you are going to need some proven, time tested supplements.

The “Contest Countdown” – Precontest Nutritional Program

  • The Precontest nutritional program is not easy to follow, and is definitely not for the weak at heart.
  • You have to take a disciplined approach to your Precontest nutritional program.
  • You must consistently eat the right combination and types of nutrients to preserve as much muscle as possible while you strip off fat at a rapid rate.
  • Your precontest nutritional regimen should consist almost exclusively of the foods listed below.

Protein

  • Best sources of protein for your Precontest nutritional program are: turkey breast, chicken breast, lean beef (96% or leaner), egg whites, and fish. These foods contain a high percentage of protein with little fat.
  • The best protein supplements are Ultimate Muscle Protein, and Muscle Provider. These protein powders are the best available because their amino acid profiles are perfect for Precontest dieting.
  • The higher quality the protein powder you use, the more muscle you’ll retain and the more fat you’ll lose. Champion Beverly athletes use Muscle Provider and Ultimate Muscle Protein powders all the way up to the day of their show getting harder and more defined each day.

Complex Carbohydrates

  • Best sources of complex carbohydrate for losing fat and maintaining lean muscle are oatmeal, brown rice, and sweet potatoes.
  • Unless you know from experience that your body tolerates carbohydrates extremely well, your complex carbohydrate intake should be limited to your twice weekly “carb-up meals”. We’ll explain about that later.

Low Carb Vegetables and Fruit

  • Low carb vegetables include salads, broccoli, cauliflower, spinach, green beans, mushrooms, tomatoes (technically a fruit), onions, and asparagus. Acceptable low carb fruits are blueberries, cantaloupe, grapefruit, and strawberries.
  • The low carb vegetables along with lean protein sources will be the staples of your diet from now until your contest.

Fats

  • The right types of dietary fats can actually improve the results of your contest diet. But, you must really pay attention to getting the right amount and right kinds of dietary fats.
  • Best sources Precontest are olive oil, coconut oil, flax oil, almond butter, and very small amounts of walnuts and almonds. As the contest approaches your consumption of saturated fats from cream and beef should decrease.
  • It is vital that you take an essential fatty acid supplement like Beverly’s EFA Gold or a fish oil supplement.

Free Foods - Even though you are on a Precontest diet, you can still use moderate amounts of the following without jeopardizing your results: Sugar free gum, Crystal Light, sugar-free flavored waters and sodas, coffee, tea, Splenda, Equal, cinnamon, dry seasonings, mustard, vinegar, hot sauce, salt and pepper.

Free Meals - The only time that a “free meal” is acceptable is if you have a special occasion like a birthday, wedding, holiday meal, etc. and you are already in competition shape, yet have at least three weeks to go before your contest.

Water

  • Make sure that you drink plenty of water. See “Free Foods” above for other beverage options. If you are dehydrated, you will not burn fat and you can’t build muscle. Water is necessary in every metabolic process.
  • You should drink at least one gallon daily. Average water consumption of our top athletes is one and one-half gallon per day.

Functions of the Carb Load Meal - The Contest Countdown nutritional plan incorporates what has become known as the “Beverly Carb Up Meal”.

  • Twice weekly you will eat a final meal before retiring that is a combination of carbohydrate sources ranging from “fast” to “slow” acting.
  • This is an important part of your plan. Don’t make the mistake of thinking that if you skip it, it will accelerate your rate of fat loss.
  • Here’s what the carb meal does:
  • Refuels glycogen stores.
  • Prevents decline in metabolism, (T3 synthesis remains optimal).
  • Provides variety – mental ease.
  • Facilitates muscular growth by inducing uptake of Amino Acids and insulin surge drives IGF-1 production. Optimizes “anabolic” effect of insulin, while minimizing the lipogenic (fat producing) effect.

Your first “carb-up” meal is going to be difficult because you will not be used to eating the recommended amounts. That’s okay; just eat a portion of each of the recommended foods. Then, gradually work up to the full recommended amounts each week.

Eight Weeks Out … Contest Countdown Nutritional Program

Here are two sample nutrition plans that have been the most effective for our clients from eight weeks out from their contest to four weeks out.

Many use this plan all the way through to the final week before their show. We always say that if it’s working there is no reason to change it or, “Don’t fix what’s not broken.”

Plan A is the more widely used, but you can try Plan B if you know your body tolerates carbohydrates extremely well or if you are already close to contest condition.

Plan A: Competition Nutrition Program

Meal 1: Eight ounces 96% lean beef, chicken breast or turkey breast; three egg whites and one yolk; one grapefruit or one-fourth cantaloupe.

[Option B: Omelet – six egg whites, two egg yolks; five ounces 96% lean beef, chicken breast or turkey breast; one cup mixed broccoli, onions, peppers; one-half grapefruit.]

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Meal 2 A: Protein Drink with two scoops Ultimate Muscle Protein or Muscle Provider, two tablespoons healthy fat source (olive oil, flax oil, almond butter) or heavy cream.

[Option B: eight ounces chicken breast or tuna; three egg whites, one tomato.]

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Meal 3 A: eight ounces chicken (weighed prior to cooking); four cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) or two cups low carb vegetables; three tablespoons “Newman’s Own” dressing (or make your own with two tablespoons cider vinegar and one tablespoon olive oil).

[Option B: eight ounces 96% lean beef; two cups low carb vegetables.]

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Meal 4: same options as meal two (above). If this is the meal preceding or just after training, Muscle Provider is the optimal protein at this time.

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Meal 5: ten ounces chicken breast, turkey breast or a very lean steak (filet or flank steak is ideal); two cups low carb vegetables or salad.

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Meal 6 A: nine egg whites; one cup omelet vegetables (onions, broccoli, peppers).

[Option B: Protein pudding – mix two scoops Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture. Add one tablespoon almond butter, walnuts, or heavy cream.]

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Carb Load Meal: On Monday and Thursday evening you will have a “carb load” meal as your last meal of the day. You can eat this meal right before you go to bed if you like (it’ll help you sleep along with all the other benefits listed earlier).

Most will have this meal in place of their regularly scheduled sixth meal, but if you already have a lot of muscle and are “on schedule” as far as your bodyfat reduction – you could add the carb up as a seventh meal with good results.

Here’s what you’ll eat for your carb meal: One and one-half cups oatmeal (measure your oatmeal before you cook it – once you cook it, it’ll be nearly three cups), or you can substitute one and one-half cups cooked brown rice; with your oatmeal or rice you’ll also eat a ten-ounce sweet potato, a medium to large banana, and one cup of low carb vegetables. You’ll add one tablespoon of olive oil, flax oil, almond butter, or regular butter to prolong the positive effects of the carb up meal and stabilize your blood sugar through the night.

Plan B: Competition Nutrition Program … 8 Weeks Out

This is an alternate plan that includes a little more carbohydrate throughout the day than plan A. Try Plan B if you know your body tolerates carbohydrates extremely well or if you are already close to contest condition.

Meal 1: five ounces turkey breast; six-eight egg whites; one-half cup oatmeal (measure before cooking).

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Meal 2: Protein Drink: mix two scoops Ultimate Muscle Protein; one scoop Muscle Provider; in 16-ounces water.

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Meal 3: ten ounces chicken or turkey breast; six-ounce sweet potato (weigh before cooking), one cup low carb vegetables

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Meal 4: Protein Drink: mix two scoops Muscle Provider; one scoop Ultimate Muscle Protein; in 16-ounces water.

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Meal 5: ten ounces 96% lean beef; two cups low carb vegetables.

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Meal 6: 12 ounces fish; two cups spinach or salad.

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Wednesday, Saturday, and Sunday you will have a seventh meal as follows:

Meal 7: six ounces turkey breast; six egg whites; one cup low carb vegetables.

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Carb Load Meal: On Monday and Thursday you will have a carb load meal (same as the one described above for Plan A). You can have it in place of your sixth meal or as an added seventh meal on Monday and Thursday evening.

On Tuesday and Friday you will eat only the first six meals listed above for Plan B.

Supplements for the “Contest Countdown” Nutritional Plan

  • Whether you follow Plan A or Plan B, from the eight-week-out point on, your supplement program becomes more and more important.
  • It should be designed to help you retain every ounce of lean muscle while it maximizes your body’s ability to burn stored fat for energy.
  • It is very important to prioritize your supplement program during your eight-week contest countdown. Here’s why - you’ll be tempted to try anything that someone tells you will help you come into the show harder, denser, and shredded. Let’s stick with what has been time-tested and proven in this regard and save any experimentation for the off-season.

Essential:       Ultimate Muscle Protein, Super Pak, Density, Quadracarn

Next Steps:     Glutamine Select, Creatine Select, Up-Lift

Stack:             Lean Out, 7 Keto MuscLean, EFA Gold

Additives:      Ultra 40, Muscularity

Essential - Start with the supplements listed above as Essential. A brief summary listing the benefits of each supplement is available below. For more information, click on the supplement name.

  • Ultimate Muscle Protein – UMP will be a staple to your nutrition program.  It contains a high quality blend of proteins essential to any muscle building or fat loss program.
  • Super Pak - contains all the vitamins, minerals, enzymes, and micronutrient catalysts you need to support protein synthesis and muscle building. The ingredients in the Super Pak sustain vital metabolic processes – energy production and fatty acid metabolism. They also provide powerful antioxidant protection for recovery, repair, and resistance to illness.  You should take one Super Pak per day with breakfast.
  • Density – Eight essential amino acids with the ability to create any amino acid your body is deficient in.  Density is the superior amino acid formulation for fat loss while still retaining hard earned muscle.  We recommend 2-3 tablets per meal (about 1 tablet per day per 15 lbs bodyweight. If you weigh 180, take 2 tablets per meal at each of six meals or 12 total per day.
  • Quadracarn* - males over 35 should consider Quadracarn essential for its ability to aid in testosterone effectiveness.  Other benefits include increased fat loss, muscle building and tissue repair.

Next Steps – Once you have the “essentials”, the next supplement(s) you’d add to your program are those listed as “Next Steps”.

  • Glutamine Select - will help you preserve your lean muscle tissue as your diet becomes more restrictive and your training becomes more intense. Glutamine Select plus BCAAs before your workout will supply energy and halt muscle breakdown. After training it will help you recover faster, without extra calories.
  • Creatine Select plus Phosphates - will allow you to train harder with greater intensity and recover faster using the most studied, bioavailable (near 100%) and proven form of creatine in the world bolstered by β-alanine for increased exercise performance.
  • Up-Lift - stimulant-free powdered drink mix that is intended to be consumed before and during training in order to sustain higher levels of mental and muscular output (performance) during resistance and cardiovascular forms of exercise.

Stack - If your budget allows, add the “Stack” and you’ll have a complete supplement strategy to achieve your goal.

  • Lean Out - allows you to mobilize and convert your stored fat for energy thereby sparing muscle tissue. Lean Out will create a big difference in your rate of fat loss and it can make your diet much easier. In fact, without the ingredients found in Lean Out your body could simply not burn fat for energy.  Take two with each and every meal and shake.
  • 7 Keto MuscLEAN - contains ingredients clinically proven to increase the rate at which you burn calories (fat calories, in particular) so that you can get lean faster.  7-Keto MuscLEAN improves your metabolism and helps you burn more calories. It is especially valuable if you are following a diet or if your metabolism is slowing down because of the inevitable effect of aging.
  • EFA Gold - provides essential fatty acids that support metabolism, improve energy levels, and stimulate natural hormone production that aid in muscle growth and fat metabolism.

Additives - “Additives” are for the high achiever who wants and can afford it all.

  • Ultra 40 - Liver extract tablets aid in growth, add extra protein to every meal, and increase your energy and endurance.
  • Muscularity – Branch Chain Amino Acid capsule.   BCAA’s are essential to retaining hard earned muscle in a reduced calorie diet.  Muscularity also contains the same form of chromium as Lean Out and will help you lose more fat and retain more lean muscle

Special Case Supplement Recommendations

There is an additional supplement that we recommend during the eight to four week out contest prep in particular circumstances.

  • Muscle Synergy - If you are slightly “under muscled”, in other words, if you truly think that you are just a little bit smaller than you’d like to be at this point in your contest prep and you really can’t increase your caloric intake because you want to get as ripped as possible–then Muscle Synergy is indicated.

This is not inexpensive, but it is the best natural supplement there is for building and preservation of lean muscle tissue while on a contest restricted diet. Another advantage it offers is extreme pumps without adding sugar laden, fat producing calories.

Take eight to twelve Muscle Synergy pre workout and eight to twelve more either first thing in the morning or before bed. If you have Muscle Synergy powder 1 scoop equals 8 tablets.

Optional Supplements for the Contest Countdown Plan

Please call us at 1-800-781-3475 and we can help you to effectively incorporate any of our other premium contest prep supplements into your plan.

 

Cardio - Here are some notes from our Pre Contest seminar concerning cardio:

  1. Do you need cardio? It depends on the amount of FAT you need to lose. And the amount of TIME you have to lose it. Remember, the first thing to understand is that from a bodybuilding perspective, we’re using cardio to burn BODY FAT, plain and simple.
  2. Quantify your cardio program. Don’t just get on a treadmill and walk. Set a GOAL! It can be DURATION, INTENSITY (mph, % incline, or level), or best of all CALORIES expended.
  3. Cardio Methodology – Phase One (from sixteen weeks out to eight weeks out).

Start with 12-20 minutes of fairly intense cardio three days a week. Each week attempt to burn more calories in the same amount of time. If you love cardio or need additional cardio, add two or three days of a lower intensity cardio (<75% MHR) activity for thirty minutes each. If you are already lean forget cardio.

Eight weeks out: Assess your condition. Are you on track? Can you get where you need to be without increasing cardio? Good!

But what if you’re behind schedule? You may step up the cardio to four days per week and thirty minutes per session. Or, even better, set a goal for the total calories you will burn per week with cardio.

Add the interval training approach at two of your sessions.

One of the most important things you can do is to set a goal for the total calories you will burn per week with cardio.

Sample Cardio Schedule – Based on Calories Expended Per Week

Weeks 12-9     Goal Calories Expended – 1000         (From week 8 on, increase 10% per

Week   8          Goal Calories Expended – 1100            through week 4, then remain constant.)

Week   7          Goal Calories Expended – 1225

Week   6          Goal Calories Expended – 1350

Weeks 5          Goal Calories Expended – 1500

Six weeks out: At six weeks out add a third interval training day IF NEEDED, bringing your total cardio to five days at 30 minutes per day. Take it to the next level on your interval days.

 

Please call or email us if you have any questions regarding this program.

Our email is info@BeverlyInternational.net; the phone number is 1-800-781-3475.

 

Addendum: Contest Countdown Nutritional Plan for the Female Bodybuilder

Here is a sample nutrition plan that has been the most effective for our female bodybuilding clients (and figure competitors who still have that last bit of fat to lose).

Plan A: Competition Nutrition Program for the female competitor

Meal 1: Three ounces chicken breast or turkey breast; four egg whites; one-half grapefruit.

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Meal 2: Protein Drink with one or two scoops Ultimate Muscle Protein or Muscle Provider, one teaspoon healthy fat source (olive oil, flax oil, almond butter).

[Option B: Three ounces chicken breast or tuna; three egg whites, one tomato.]

----------

Meal 3: Five ounces chicken breast (weighed prior to cooking); two cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) or two cups low carb vegetables; one tablespoon “Newman’s Own” dressing ( or make your own with one tablespoon cider vinegar and one tablespoon olive oil).

----------

Meal 4: same options as meal two (above) – but no added fat to your shake. If this is the meal preceding or just after training, Muscle Provider is the optimal protein at this time.

----------

Meal 5: five ounces chicken breast, turkey breast or 96% lean beef; two cups low carb vegetables or salad.

----------

Meal 6: four egg whites; one cup omelet vegetables (onions, celery, broccoli, peppers).

[Option B: Protein pudding – mix one scoop Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture. Add one teaspoon almond butter.]

----------

Carb Load Meal: On Monday and Thursday evening you will have a “carb load” meal as your last meal of the day. You can eat this meal right before you go to bed if you like (it’ll help you sleep along with all the other benefits listed earlier). You will have this meal in place of their regularly scheduled sixth meal.

Here’s what you’ll eat at this meal: One cup oatmeal (measure your oatmeal before you cook it – once you cook it, it’ll be nearly two cups), or you can substitute one cup cooked brown rice; with your oatmeal or rice you’ll also eat a five-ounce sweet potato, a small banana, and one-half cup of low carb vegetables. You’ll add one teaspoon of olive oil, flax oil, almond butter, or regular butter to prolong the positive effects of the carb up meal and stabilize your blood sugar through the night.

Supplements for the “Female Contest Countdown” Nutritional Plan

Essential:        Ultimate Muscle Protein, Super Pak, Density, Quadracarn

Next Steps:     Creatine Select, Ultra 40

Stack:              Lean Out, 7 Keto MuscLean

Additives:       GH Factor, Glutamine Select

A brief summary listing the benefits of each supplement is available below. For more information, click on the supplement name.

Essential - Start with the supplements listed above as Essential.

  • Ultimate Muscle Protein – UMP will be a staple to your nutrition program.  It contains a high quality blend of proteins essential to any muscle building or fat loss program.
  • Super Pak - contains all the vitamins, minerals, enzymes, and micronutrient catalysts you need to support protein synthesis and muscle building. The ingredients in the Super Pak sustain vital metabolic processes – energy production and fatty acid metabolism. They also provide powerful antioxidant protection for recovery, repair, and resistance to illness.
  • You should take one Super Pak per day with breakfast.
  • Density – Eight essential amino acids with the ability to create any amino acid your body is deficient in.  Density is the superior amino acid formulation for fat loss while still retaining hard earned muscle.  We recommend 2-3 tablets per meal (about 1 tablet per day per 15 lbs bodyweight. If you weigh 180, take 2 tablets per meal at each of six meals or 12 total per day.
  • Quadracarn - Benefits include increased fat loss, muscle building, tissue repair and increased androgen receptors for muscle building and retention.

Next Steps – Once you have the “essentials”, the next supplement(s) you’d add to your program are those listed as “Next Steps”.

  • Creatine Select plus Phosphates - will allow you to train harder with greater intensity and recover faster using the most studied, bioavailable (near 100%) and proven form of creatine in the world bolstered by β-alanine for increased exercise performance.
  • Loading Phase: mix one scoop in 4-6 oz of water and consume 4 times daily (with meals) for the first 5 days.
    Maintenance Phase: On training days take 1-2 servings twenty minutes before training. On non training days take one serving with your first meal.
  • Ultra 40 - Liver extract tablets aid in growth, add extra protein to every meal, and increase your energy and endurance.

Stack - If your budget allows, add the “Stack” and you’ll have a complete supplement strategy to achieve your goal.

  • Lean Out - allows you to mobilize and convert your stored fat for energy thereby sparing muscle tissue. Lean Out will create a big difference in your rate of fat loss and it can make your diet much easier. In fact, without the ingredients found in Lean Out your body could simply not burn fat for energy.  Take two with each and every meal and shake.
  • 7 Keto MuscLEAN - contains ingredients clinically proven to increase the rate at which you burn calories (fat calories, in particular) so that you can get lean faster.  7-Keto MuscLEAN improves your metabolism and helps you burn more calories. It is especially valuable if you are following a diet or if your metabolism is slowing down because of the inevitable effect of aging.

Additives - “Additives” are for the high achiever who wants and can afford it all.

  • GH Factor - Research has shown that the components of GH Factor - Arginine Pyroglutamate and Lysine Monohydrochloride when taken on an empty stomach can increase biologically active growth hormone levels to help Improve circulation Increase mental acuity Reduce harmful effects of aging and fat loss.

Directions for using GH Factor:  Upon arising and before retiring: take six GH Factor capsules immediately upon arising and six more before bed (or if you eat right before bed, take six GH Factor thirty minutes prior to your last meal.

  • Glutamine Select plus BCAAs - will help you preserve your lean muscle tissue as your diet becomes more restrictive and your training becomes more intense.

During Training: You’ll be taking two to four scoops Glutamine Select sipped during training.  As your diet becomes more restrictive and your training becomes more intense, you need to do everything you can to halt muscle breakdown.

Branch chain amino acids and l-glutamine are the answer.  The glutamine will help you recover faster and the BCAAs will not only halt muscle breakdown, but will also give your muscles a much harder appearance as you increase the amino acid content of your muscles resulting in more dense muscle fiber and less water.

Please call or email us if you have any questions regarding this program.

Our email is info@BeverlyInternational.net; the phone number is 1-800-781-3475.

“Fit Figure” 50-20-30 Nutrition and Supplement Program

Goal:

If you’re an experienced figure competitor who needs to start getting back in contest shape, or you’d like to be a figure competitor, or improve your body so that could be a figure competitor if you chose - you need to have a fair degree of muscular shape, development and separation, as well as a better than average bodyfat percentage. This program is designed to accomplish just that: improve your body composition (muscle-to-fat ratio).

You will reduce fat while you maintain and gain lean muscle at the same time. We call this your net body composition change.

Strategy:

Proper training and cardio are important but the key to losing excess fat while you improve your physique by adding lean, shapely muscle is through a specialized nutrition program with the emphasis on the correct ratio of protein, carbohydrates, and fat.

  • However, the correct ratio is not enough. You also need to eat the correct types of protein, carbohydrates, and fats.
  • This is an area where many (who know something about nutrition) go wrong. They eat the correct ratios, but the wrong foods.
  • Another area where things can go wrong is your choice of supplements.
  • In this program we are going to stick to proven, time tested supplement formulas.
  • We’ll give you some prioritized options so that you can stay within your budgetary boundaries, but we won’t recommend what’s cheapest, instead we’ll recommend the supplements that will give you the most value in terms of results.
  • Don’t make the mistake of gauging your progress by the scale. It’s much more important appearance-wise that you try to retain all of your lean muscle tissue (and even build a little) while you lose fat.

Fit Figure Training and Cardio

Training:

  • You should pay particular attention to your shoulder and back development in your training for figure competition.
  • Another area that is very important is to tighten your legs and glutes (and of course your abs).
  • Don’t neglect other bodyparts but really concentrate on abs, shoulders, back, quads, hamstrings, and glutes.
  • Don’t make the mistake of training each bodypart only one time per week. You should try one of the following training splits:

Monday and Thursday: Back, Biceps, Abs, Calves

Tuesday and Friday: Chest, Shoulders, Triceps, Abs

Wednesday and Saturday: Legs and Glutes, Abs

Here’s another training split that will give extra work to your most important bodyparts:

Day 1: Legs (quad emphasis)
Day 2: Back / Delts / Biceps
Day 3: Chest / Triceps
Day 4: Legs (glute/hamstring emphasis)
Day 5: Back / Delts / Arms

High Intensity Interval Cardio:

  • The amount of cardio you need to do depends on the amount of fat that you need to lose and the amount of time you have before your contest.
  • In general you can lose one-half to one pound of fat per week with proper training, nutrition and supplements.
  • You can lose up to another pound of fat per week through proper cardio.
  • The amount of time you spend on cardio is not nearly as important as the amount of calories you expend during your cardio sessions.
  • Make sure at least three of your cardio sessions are high intensity interval sessions.

The 50-20-30 Fit Figure (Lose Fat – Gain Lean Muscle) Nutritional Program

You have to take a disciplined approach and consistently eat the right combination of nutrients and right types of nutrients in order to lose fat and reduce your body fat percentage as you add lean, shapely muscle and improve your body composition.

Your nutritional regimen should consist of three basic food types (macronutrients) in the following proportions.

Protein - Your total diet (including supplements) should consist of about fifty percent proteins.

  • Best sources of protein for building lean, shapely muscle while you are cutting your bodyfat percentage are: egg whites, turkey breast, chicken breast, fish, whole eggs, lean beef (90% or leaner), salmon and very lean pork.
  • The best protein supplements are Ultimate Muscle Protein and Muscle Provider.
  • Mass amino acid tablets, Density, and Ultra 40 are invaluable to make sure that you utilize the protein you eat and they provide additional amino acids you need to build muscle.

Complex Carbohydrates - Complex carbohydrates will make up about 20-25% of your nutritional intake.

  • Best sources of complex carbohydrate for losing fat while you gain lean muscle are oatmeal, brown rice, sweet potatoes, and all black or red beans.

Low Carb Vegetables and Fruit

  • Low carb vegetables include salads, broccoli, cauliflower, spinach, green beans and just about any other green or yellow vegetable.
  • Low carb fruits are blueberries, cantaloupe, grapefruit, peaches, and strawberries.

Fats - Dietary fats should make up 25-30% percent of your caloric intake. This total includes the naturally occurring fats in your protein foods.

  • Fats are not your enemy so get it out of your head.
  • Fat is critical to your health and essential to your success as a dieter.
  • Although fat has twice the calories of other food types, it has a more stable influence on your blood sugar, by slowing the absorption of other foods into the bloodstream.
  • For best results on this plan you should really pay attention to getting the right amount and right kinds of dietary fats.
  • Best sources are olive oil, coconut oil, flax oil, sunflower oil, safflower oil, canola oil, almond butter, walnuts, and avocado. We will also give you an option of using a tablespoon of heavy cream in your protein shakes and protein pudding recipes.
  • You should be sure you take an essential fatty acid supplement like Beverly’s EFA Gold or a fish oil supplement.

Free Foods - You can eat any of the following at any time, without jeopardizing your results: Sugar free gum, Crystal Light, diet soda, coffee, tea, sugar-free Jell-O, Splenda, Equal, cinnamon, spices, salsa, seasonings, mustard, vinegar, hot sauce, salt and pepper.

Free Meals - Remember that this program is designed to reduce fat while you add lean muscle. The only time that a “free meal” is acceptable is if you have a special occasion like a birthday, wedding, holiday meal, etc.

Beverages - Make sure that you drink plenty of water. If you are dehydrated, you will not burn fat and you can’t build muscle.

  • Water is necessary in every metabolic process.
  • You should drink at least 64 ounces each day.
  • Other acceptable beverages are unsweetened tea and coffee, as well as diet drinks like Crystal Light, diet flavored waters, and diet sodas.
  • Regular fruit juice and milk have large amounts of naturally occurring sugar; and although they may be good foods, they may also result in fat accumulation so they are not part of this nutritional program.

 

 

Sample “50-20-30 Gain Muscle – Lose Fat” Diet Plan

Here is a typical meal plan based on five meals. Remember to adjust portions or add or decrease a meal as needed to maintain progress.

Breakfast (recommended): one whole egg, three egg whites, three ounces turkey breast, one-half cup oatmeal. (Don’t forget you can add cinnamon and Splenda to your oatmeal.)

[Option B (if you don’t like eggs): five ounces lean beef, one-half cup oatmeal.]

[Option C (if you want to drink a protein shake for breakfast): one scoop Ultimate Muscle Protein; one-third cup liquid egg whites or egg beaters; one-fourth cup oatmeal or one-third cup frozen blueberries and three frozen strawberries.]

- - - - - - - - - -

Mid Morning Meal: Protein Drink with one or two scoops Ultimate Muscle Protein, one tablespoon healthy fat source (olive oil, flax oil, almond butter) or heavy cream.  – Optional: one serving low carb fruit.

[Option B: one can tuna (water packed), one-half cup cottage cheese and one-fourth cup pineapple (unsweetened) or one-fourth cantaloupe.]

[Option C: 5 oz lean protein source, one small apple.]

- - - - - - - - - -

Lunch: five ounces chicken breast, one-half cup cooked brown rice, green salad with two tablespoons oil and vinegar dressing.

[Option B: five ounces lean beef, five ounces sweet potato, two cups low carb vegetables.]

- - - - - - - - - -

Mid Afternoon Meal: Tuna or chicken salad - one can tuna (water packed) or four ounces chicken breast, one tablespoon mayonnaise, celery, relish, one-half apple.

[Option B: Protein Drink with one or two scoops Muscle Provider or Ultimate Muscle Protein, one tablespoon healthy fat source (olive oil, flax oil, almond butter) or heavy cream.]

[Option C: Protein Pudding – put one or two scoops of Ultimate Muscle Protein into a bowl or Tupperware container, add one tablespoon almond butter or heavy cream, and add just enough water to stir into a pudding consistency.]

- - - - - - - - - -

Dinner: five ounces steak, pork loin, chicken, turkey or fish; two cups low carb vegetables; green salad with two tablespoons oil and vinegar dressing.

[Option B: five ounces salmon, two cups low carb vegetables, green salad with two tablespoons oil and vinegar dressing.]

- - - - - - - - - -

Before bed snack: Protein pudding – mix one scoop Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture. Add one tablespoon almond butter, walnuts, or heavy cream.

Option B: six egg whites, one serving low carbohydrate vegetable or fruit.

Supplements for the “Fit Figure” Nutrition Plan

Essential:       Ultimate Muscle Protein, Lean Out, Muscularity

Next Steps:     Glutamine Select, 7-Keto MuscLean

Stack:             Density, Energy Reserve

Additives:      GH Factor, Fit Tabs, EFA Gold

Essential - Start with the supplements listed above as Essential. A brief summary listing the benefits of each supplement is available below. For more information, click on the supplement name.

  • Ultimate Muscle Protein – UMP will be a staple to your nutrition program.  It contains a high quality blend of proteins essential to any muscle building or fat loss program.
  • Lean Out is the most important supplement you can take with this nutritional plan.  Lean Out helps you mobilize and convert your stored fat for energy thereby sparing muscle tissue. Lean Out will create a big difference in your rate of fat loss and it can make your diet much easier. In fact, without the ingredients found in Lean Out your body could simply not burn fat for energy.
  • Muscularity – Branch Chain Amino Acid capsule.   BCAA’s are essential to retaining hard earned muscle in a reduced calorie diet.  Muscularity also contains the same form of chromium as Lean Out and will help you lose more fat and retain more lean muscle.

DIRECTIONS for taking Lean Out and Muscularity:  Take two Lean Out and two Muscularity with each and every meal and shake, for a total of 10-12 of each per day.

Next Steps – Once you have the “essentials”, the next supplement(s) you’d add to your program are those listed as “Next Steps”.

  • Glutamine Select– is next in importance. Glutamine Select plus BCAAs is a drink mix powder that many professional figure athletes sip on before, during, and after training.  It is great for recovery and will help you spare and increase your lean muscle tissue.  Mix two scoops of Glutamine Select in your water bottle and sip from it as you train or perform cardio.
  • 7 Keto MuscLean - contains ingredients clinically proven to increase the rate at which you burn calories (fat calories, in particular) so that you can get lean faster.  7-Keto MuscLEAN improves your metabolism and helps you burn more calories. It is especially valuable if you are following a diet or if your metabolism is slowing down because of the inevitable effect of aging.

Stack - If your budget allows, add the “Stack” and you’ll have a complete supplement strategy to achieve your goal.

  • Density – if you want to build some lean muscle, or just make sure that you don’t lose any during your periods of strict dieting Density is imperative. Take 2 tablets with each meal or protein shake.
  • Energy Reserve – pure L-carnitine to further expedite fat loss while retaining lean tissue.

Additives - “Additives” are for the high achiever who wants and can afford it all.

  • GH Factor - Research has shown that the components of GH Factor - Arginine Pyroglutamate and Lysine Monohydrochloride when taken on an empty stomach can increase biologically active growth hormone levels to help Improve circulation Increase mental acuity Reduce harmful effects of aging and fat loss.
  • Fit Tabs - vitamin/mineral formula contains all the vitamins, minerals, enzymes, and micronutrient catalysts you need to support protein synthesis and muscle building.

The ingredients in Fit Tabs sustain vital metabolic processes – energy production and fatty acid metabolism. They also provide powerful antioxidant protection for recovery, repair, and resistance to illness.  Or for a mega dose vitamin/mineral pack try Super Pak.

  • EFA Gold - provides essential fatty acids that support metabolism, improve energy levels, and stimulate natural hormone production that aid in muscle growth and fat metabolism.

Take three EFA Gold capsules with breakfast and three with dinner.

Optional Supplements for the “Fit Figure” 50-20-30 Plan

Please call us at 1-800-781-3475 and we can help you to effectively incorporate any of our other fat burning and muscle building supplements into your plan.

Lifestyle Hints to Maximize Your “Fit Figure” Nutritional Program

 

  1. Try to live a regulated life. Train, eat, and go to bed at the same times each day whenever possible. Don’t miss meals.
  2. Strive to progressively improve your workouts. Try to increase your workout weights or reps, or decrease the amount of rest between sets while maintaining weight and reps.
  3. Have a positive and productive attitude. Read a positive quote of the day, self-help or spiritual literature at a specific time each day. (Sound mind in a sound body principle.)
  4. Your supplementation program can dramatically enhance your results. The recommended “Fit Figure” supplement program will provide an average improvement of 30% to your Net Body Composition Change (NBCC).

 

Please call or email us if you have any questions regarding this program.

Our email is info@BeverlyInternational.net; the phone number is 1-800-781-3475.

Beverly International 50-20-30 Gain Muscle–Lose Fat Nutritional Program

Goal:

The goal of this program is to improve your body composition. That means you are going to improve your muscle-to-fat ratio.

Beverly’s 50-20-30 nutrition system helps you maintain and gain lean muscle while you reduce fat at the same time. We call this your net body composition change.

Strategy:

The key to gaining muscular size and density while losing excess fat is through a specialized nutrition program with the emphasis on the correct ratio of protein, carbohydrates, and fat.

  • However, the correct ratio is not enough. You also need to eat the correct types of protein, carbohydrates, and fats.
  • This is an area where many (who know something about nutrition) go wrong. They eat the correct ratios, but the wrong foods.
  • Another area where things can go wrong is your choice of supplements.
  • In this program we are going to stick to a proven, time tested supplement formula.
  • We’ll give you some prioritized options so that you can stay within your budgetary boundaries, but we won’t recommend what’s cheapest, instead we’ll recommend the supplements that will give you the most value in terms of results.
  • The most important measure of this program is not the total amount of lean muscle you gain (for this you’d use our off-season bodybuilding nutrition program) or how many total pounds of fat you lose.
  • Your net body composition change (NBCC) is what counts.
  • Your NBCC is calculated by adding together the pounds of lean mass you gain and the pounds of fat you lose.
  • If you gain four pounds of lean mass and lose five pounds of fat your net body composition change is nine pounds. (And that will make a tremendous improvement in your physique.).
  • The recommended supplement program will improve your results in NBCC by another 30%.
  • You should set a realistic goal for your NBCC over the next six weeks to three months that you will be on this program. One-half to one pound NBCC per week is excellent progress.

The 50-20-30 Gain Muscle – Lose Fat Nutritional Program

You have to take a disciplined approach and consistently eat the right combination of nutrients and right types of nutrients in order to add quality muscle and improve your body composition as you slowly reduce your body fat percentage. Your nutritional regimen should consist of three basic food types (macronutrients) in the following proportions.

Protein - Your total diet (including supplements) will consist of approximately fifty percent proteins.

  • Best sources of protein for building quality muscle while cutting your bodyfat percentage are: lean beef (90% or leaner), salmon, turkey breast, chicken breast, egg whites, fish, whole eggs, and very lean pork.
  • The best protein supplements are Ultimate Muscle Protein and Muscle Provider.
  • Mass amino acid tablets and Ultra 40 are invaluable to make sure that you utilize the protein you eat and they provide additional amino acids you need to build muscle.

Complex Carbohydrates - Complex carbohydrates will make up about twenty percent of your nutritional intake.

  • Best sources of complex carbohydrate for gaining lean muscle while losing fat are oatmeal, brown rice, sweet potatoes, and all variations of beans.
  • Low carb vegetables include salads, broccoli, cauliflower, spinach, green beans and just about any other green or yellow vegetable.
  • Low carb fruits are blueberries, cantaloupe, grapefruit, peaches, and strawberries.

Fats - Dietary fats should make up thirty percent of your caloric intake.

  • For best gains on this plan you should really pay attention to getting the right amount and right kinds of dietary fats. Best sources are olive oil, coconut oil, flax oil, sunflower oil, safflower oil, almond butter, almonds, walnuts, and heavy cream.
  • You should also take an essential fatty acid supplement like Beverly’s EFA Gold or a fish oil supplement.

Free Foods

You can eat any of the following at any time, without jeopardizing your results: Sugar free gum, Crystal Light, diet soda, coffee, tea, sugar-free Jell-O, Splenda, Equal, seasonings, mustard, vinegar, hot sauce, salt and pepper.

Free Meals

Remember that this program is designed to add maximum muscular size while reducing fat.

The only time that a “free meal” is acceptable is if you have a special occasion like a birthday, wedding, holiday meal, etc.

Beverages - Make sure that you drink plenty of water. If you are dehydrated, you will not burn fat and you can’t build muscle. Water is necessary in every metabolic process. You should drink at least 96 ounces each day.

  • Other acceptable beverages are unsweetened tea and coffee, as well as diet drinks like Crystal Light, diet flavored waters, and diet sodas. Regular fruit juice and milk have large amounts of naturally occurring sugar; and although they may be good foods, they may also result in fat accumulation so they are not part of this nutritional program.

“50-20-30 Gain Muscle – Lose Fat” Diet Plan

Here is a typical meal plan based on six meals. You can adjust portions or add or decrease a meal as needed to maintain progress.

Breakfast (recommended): two whole eggs, four egg whites, five ounces lean beef, one-half cup oatmeal.

[Option B (if you don’t like eggs): eight ounces lean beef, one-half cup oatmeal.]

[Option C (if you want to drink a protein shake for breakfast): two scoops Ultimate Muscle Protein, one-half cup liquid egg whites or egg beaters, one-third cup oatmeal, and one-third cup frozen blueberries or three frozen strawberries.]

- - - - - - - - - -

Mid Morning Meal: Protein Drink with two scoops Ultimate Muscle Protein, two tablespoons healthy fat source (olive oil, flax oil, almond butter) or heavy cream. – Optional: one serving low carb fruit.

[Option B: one can tuna (water packed), one cup cottage cheese and one-half cup pineapple (unsweetened) or one-half cantaloupe.]

[Option C: 8 oz lean beef, one small apple.]

- - - - - - - - - -

Lunch: eight ounces chicken breast (or other lean protein source), two-thirds cup cooked brown rice, green salad with four tablespoons oil and vinegar dressing.

[Option B: eight ounces lean beef, five ounces sweet potato, two cups low carb vegetables.]

- - - - - - - - - -

Mid Afternoon Meal: Tuna or chicken salad - two cans tuna (water packed) or seven-eight ounces chicken breast, two tablespoons mayonnaise, celery, relish, one-half apple.

[Option B: Protein Drink with two scoops Muscle Provider or Ultimate Muscle Protein, two tablespoons healthy fat source (olive oil, flax oil, almond butter) or heavy cream.]

[Option C: Protein Pudding – put two scoops of Ultimate Muscle Protein into a bowl or Tupperware container, add two tablespoons almond butter or heavy cream, and add just enough water to stir into a pudding consistency.]

- - - - - - - - - -

Dinner: ten ounces steak, pork loin, chicken, turkey or fish; two cups low carb vegetables; green salad with four tablespoons oil and vinegar dressing.

[Option B: ten ounces salmon, two cups low carb vegetables, green salad with two tablespoons oil and vinegar dressing.]

- - - - - - - - - -

Before bed snack: Protein pudding – mix two scoops Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture. Add two tablespoons of almond butter, walnuts, or heavy cream.

[Option B: six egg whites, five ounces chicken breast, one serving low carbohydrate vegetable or fruit.]

Supplements for the “50-20-30 Gain Muscle – Lose Fat” Diet Plan

Essential:       Ultimate Muscle Protein, Super Pak, Quadracarn*

Next Steps:     Creatine Select

Stack:             Mass Aminos (or Density), Ultra 40

Additives:      Glutamine Select, Muscle Synergy, EFA Gold

Essential - start with the supplements listed above as Essential.

  • Ultimate Muscle Protein – UMP will be a staple to your nutrition program. It contains a high quality blend of proteins essential to any muscle building or fat loss program.
  • Super Pak - contains all the vitamins, minerals, enzymes, and micronutrient catalysts you need to support protein synthesis and muscle building. The ingredients in the Super Pak sustain vital metabolic processes – energy production and fatty acid metabolism.  They also provide powerful antioxidant protection for recovery, repair, and resistance to illness. You should take one Super Pak per day with breakfast.
  • Quadracarn* - males over 35 should consider Quadracarn essential for its ability to aid in testosterone effectiveness. Other benefits include increased fat loss, muscle building and tissue repair. For best results take 3 tablets, 3 times daily.

Next Steps – Once you have the “essentials” covered, the next supplement(s) you’d add to your program are those listed as “Next Steps”.

  • Creatine Select - gives you the best bang for your buck if your goal is to increase strength, muscle size, and tone, while losing fat.

Loading Phase: mix one scoop Creatine Select in 4-6 oz of water and consume 4 times daily (with meals) for the first 5 days. (If over 185 lbs take 5 servings per day for 5 days.)
Maintenance Phase: On training days take 1-2 servings twenty minutes before training. On non training days take one serving with your first meal.

Stack - If your budget allows, add the “Stack” and you’ll have a complete supplement strategy to achieve your goal.

  • Mass Aminos - Peptide bonded amino acids that increase the nutrient density of each of your meals to force more muscular gains.  Because of their unique molecular structure, Mass aminos provide you with the best form of amino acids (the building blocks that muscles are made of) for rapid muscular growth.
  • Ultra 40 - Liver extract tablets aid in growth, add extra protein to every meal, and increase your energy and endurance.

Directions: Take two Mass (and Ultra 40) tablets with each meal the first week. Each week add another Mass (and Ultra 40) tablet to each meal. You’ll take three tablets per meal during the second week, four tablets per meal the third week.

On week four you can remain at four tablets each of Mass and Ultra 40 at each meal or you can continue to increase up to six per meal if you want to experiment to see how much muscle growth you can get from this plan.

If weight gain is your main goal, use Mass Aminos, but if fat loss is your main goal, use Density instead.

  • Density – Eight essential amino acids with the ability to create any amino acid your body is deficient in.  Density is the superior amino acid formulation for fat loss while still retaining hard earned muscle.  We recommend 2-3 tablets per meal (about 1 tablet per day per 15 lbs bodyweight). If you weigh 180, take 2 tablets per meal at each of six meals or 12 total per day.

Additives - “Additives” are for the high achiever who wants and can afford it all.

  • Glutamine Select plus BCAA’s – like two products in one.  Glutamine aids in muscular recovery, immune and digestive health, and insulin stabilization.  The three branch chain amino acids, Leucine, Isoluceine, and Valine are an integral part of muscle building.
  • Muscle Synergy - powder or tablets, would be an excellent addition to aid in muscular and strength gains if your budget allows it.
  • EFA Gold - provides essential fatty acids that support metabolism, improve energy levels, and stimulate natural hormone production that aid in muscle growth and fat metabolism.
  • Take three EFA Gold capsules with breakfast and three with dinner.

Lifestyle Hints to Maximize Your “50-20-30 Gain Muscle – Lose Fat” Program

  1. Try to live a regulated life. Train, eat, and go to bed at the same times each day whenever possible. Don’t miss meals. If you do not eat five or six times a day at least 90% of the time, you will not succeed.
  2. Strive to progressively improve your workouts. Try to increase your workout weights or reps, or decrease the amount of rest between sets while maintaining weight and reps.
  3. Have a positive and productive attitude. Read a positive quote of the day, self-help or spiritual literature at a specific time each day. (Sound mind in a sound body principle.)
  4. If you happen to overeat at a meal, or miss a meal, do not try to compensate by undereating or overeating at your next meal. Each meal is designed as its own separate entity. The nutrients you get at each meal will determine your progress for the next three hours (and your before bed snack can determine your progress for the next eight hours). The 50-20-30 program creates a metabolic environment for to gain muscle and lose fat. You should try to make that environment as perfect as possible.
  5. Your supplementation program will dramatically enhance your results.

The Mass-Ultra 40 regimen discussed in the Next Steps, section if consistently followed, may provide an average improvement of as much as 30% to your Net Body Composition Change (NBCC).

 

Please call or email us if you have any questions regarding this program.

Our email is info@BeverlyInternational.net; the phone number is 1-800-781-3475

 

Supplement Recommendations


FEMALES

Active Female Shape-Up
Essential: UMP
Advanced: UMP, Lean Out
Comprehensive: UMP, Lean Out, Glutamine Select, Muscularity
General Health Supplements: Fit-Tabs, EFA-Gold
Beach Body
Essential: UMP or Muscle Provider
Advanced: UMP, Lean Out
Comprehensive: UMP, Lean Out, 7-Keto, Glutamine Select, Muscularity
Maximum: UMP, Lean Out, 7-Keto, Glutamine Select, Muscularity, Energy Reserve
General Health Supplements: Fit-Tabs, EFA-Gold
Toned, Athletic Physique
Essential: UMP or Muscle Provider or Provosyn
Advanced: UMP & Glutamine Select
Comprehensive: UMP, Glutamine Select, Lean Out, Density
Maximum: UMP, Glutamine Select, Lean Out, Density, Energy Reserve
General Health Supplements: Fit-Tabs, EFA-Gold
Fit 45+
Essential: UMP & Quadracarn
Advanced: UMP, Quadracarn, Lean Out, GH Factor
Comprehensive: UMP, Quadracarn, Lean Out, GH Factor, 7-Keto, Glutamine Select
Maximum: UMP, Quadracarn, Lean Out, GH Factor, 7-Keto, Glutamine Select,Creatine Select, Muscle Synergy
General Health Supplements: Fit-Tabs, EFA-Gold
Women’s Physique & Shape and Muscle
Essential: UMP or Muscle Provideror Provosyn
Advanced: UMP, Quadracarn and Creatine Select
Comprehensive: UMP, Quadracarn, Creatine Select, Mass Amino, Ultra 40
Maximum: UMP, Quadracarn, Creatine Select, Mass Amino, Ultra 40, Muscle Synergy
General Health Supplements: Fit-Tabs, EFA-Gold

MALES

Increased Muscle Size
Essential: UMP or (Muscle Provider or Provosyn) & Quadracarn
Advanced: UMP, Quadracarn, Creatine Select
Comprehensive: UMP, Quadracarn, Creatine Select, Mass Amino, Ultra 40
Maximum: UMP, Quadracarn, Creatine Select, Mass Amino, Ultra 40, Glutamine Select
General Health Supplements: Super Pak & EFA-Gold
Emphasis on Fat Loss
Essential: UMP & Quadracarn
Advanced: UMP, Quadracarn, Lean Out, 7-Keto
Comprehensive: UMP, Quadracarn, Lean Out, 7-Keto, Creatine Select, Glutamine Select
Maximum: UMP, Quadracarn, Lean Out, 7-Keto, Creatine Select, Glutamine Select, Muscularity, Density
General Health Supplements: Super Pak & EFA-Gold
Maximum Strength and Size
Essential: UMP or (Muscle Provider or Provosyn) & Mass Maker Ultra
Advanced: UMP & Mass Maker Ultra, Creatine Select
Comprehensive: UMP & Mass Maker Ultra, Creatine Select, Mass Amino, Ultra 40
Maximum: UMP & Mass Maker Ultra, Creatine Select, Mass Amino, Ultra 40, Muscle Synergy, Quadracarn
General Health Supplements: Super Pak & EFA-Gold
Athletic Improvement
Essential: UMP or (Provosyn)
Advanced: UMP, Creatine Select, Glutamine Select
Comprehensive: UMP, Creatine Select, Glutamine Select, Muscle Synergy
General Health Supplements: Super Pak & EFA-Gold
50 & Up
Essential: UMP or (Provosyn) & Quadracarn
Advanced: UMP, Quadracarn, Creatine Select
Comprehensive: UMP, Quadracarn, Creatine Select, Glutamine Select, Density
Maximum: UMP, Quadracarn, Creatine Select, Glutamine Select, Density, Muscle Synergy
General Health Supplements: Super Pak & EFA-Gold

Pre Contest

Bikini – Pre-Contest
Essential: UMP, Lean Out & 7-Keto
Advanced: UMP, Lean Out & 7-Keto, Glutamine Select, Muscularity &/or Density
Comprehensive: UMP, Lean Out, 7-Keto, Glutamine Select, Muscularity, Density, Energy Reserve
General Health Supplements: Fit-Tabs, EFA-Gold
Figure – Pre-Contest
Essential: UMP, Lean Out and 7-Keto
Advanced: UMP, Lean Out, 7-Keto, Glutamine Select and Muscularity
Comprehensive: UMP, Lean Out, 7-Keto, Glutamine Select, Muscularity, Mass Amino, Ultra 40, Density
Maximum: UMP, Lean Out, 7-Keto, Glutamine Select, Muscularity, Mass Amino, Ultra 40, Density, GH Factor
General Health Supplements: Fit-Tabs, EFA-Gold
Men’s Physique
Essential: UMP & (Muscle Provider or Provosyn), Quadracarn, Lean Out, 7-Keto, Glutamine Select
Advanced: UMP, Quadracarn, Lean Out, 7-Keto, Glutamine Select, Mass Amino, Ultra 40
Comprehensive: UMP, Quadracarn, Lean Out, 7-Keto, Glutamine Select, Mass Amino, Ultra 40, Muscularity, Density
Maximum: UMP, Quadracarn, Lean Out, 7-Keto, Glutamine Select, Mass Amino, Ultra 40, Muscularity, Density, Muscle Synergy
General Health Supplements: Super Pak & EFA-Gold
Men’s Bodybuilding
Essential: UMP & (Muscle Provider or Provosyn), Quadracarn, Creatine Select, Glutamine Select
Advanced: UMP, Quadracarn, Creatine Select, Glutamine Select, Lean Out, 7-Keto, Density
Comprehensive: UMP, Quadracarn, Creatine Select, Glutamine Select, Lean Out, 7-Keto, Density, Mass Amino, Ultra 40
Maximum: UMP, Quadracarn, Creatine Select, Glutamine Select, Lean Out, 7-Keto, Density, Mass Amino, Ultra 40, Muscle Synergy, Muscularity
General Health Supplements: Super Pak & EFA-Gold

Athletic Improvement (Male and Female)

Crossfit
Essential: Provosyn or (UMP or Muscle Provider), Glutamine Select
Advanced: Provosyn &/or UMP, Glutamine Select , Creatine Select
Comprehensive: Provosyn &/or UMP, Glutamine Select, Creatine Select, Up-Lift
Maximum: Provosyn &/or UMP, Glutamine Select, Creatine Select, (or Muscle Synergy), Up-Lift, & Mass Maker Ultra (if muscular gains are the primary goal)
General Health Supplements: Super Pak & EFA-Gold
Athletes who wish to improve performance in an endurance event
Essential: Glutamine Select
Advanced: Glutamine Select , Up-Lift
Comprehensive: Glutamine Select, Up-Lift Energy Reserve and Ultra 40
Maximum: Glutamine Select, Up-Lift, Energy Reserve, Ultra 40
ZMA 2000
General Health Supplements: Super Pak & EFA-Gold
Athletes who wish to attain maximum speed and strength
Essential: Creatine Select
Advanced: Creatine Select, Up-Lift
Comprehensive: Creatine Select, Up-Lift, Ultra 40 and Quadracarn
Maximum: Creatine Select, Up-Lift, Ultra 40, Quadracarn, Muscle Synergy
General Health Supplements: Super Pak & EFA-Gold
Teenage athletic improvement
Essential: UMP
Advanced: UMP, Creatine Select
Comprehensive: UMP, Creatine Select , Mass Amino and Muscle Synergy
Maximum: UMP, Creatine Select , Mass Amino, Muscle Synergy, ZMA 2000
Masters athlete
Essential: UMP and Quadracarn
Advanced: UMP, Quadracarn, Creatine Select
Comprehensive: UMP, Quadracarn, Creatine Select, Glutamine Select and Up-Lift
Maximum: UMP, Quadracarn, Creatine Select, Glutamine Select, Up-Lift, ZMA 2000
General Health Supplements: Super Pak & EFA-Gold

Men’s Physique Diet, Supplements, and Training

At a Glance: Joe Lewandowski

Age: 23

Occupation or Education: Student at Kent State University, majoring in Exercise Science.

Family: Sandi (mother), Joe (father), Mike (brother)

Current Residence: Hudson, OH

Years training (total): 8 years

Height: 6′3″

Weight: 215 pounds (off-season); 195 pounds (contest)

Favorite Bodybuilding or Fitness Meal: Grilled chicken, sweet potatoes and green beans

In your music player: Drake, Bone Thugs-NHarmony and J. Cole

Hobby or interests outside bodybuilding: Spending time with family and friends, golfing, swimming and anything outdoors.

Words to live by: You don’t get what you wish for; you get what you work for

Ever since I can remember, I have been involved with athletics or some sort of competition. I have played just about every sport there is at one time or another. I even received a college scholarship for baseball. I started weight lifting in my early teenage years to become stronger for sports. During that time, I didn’t pay any attention at all to nutrition. As my baseball career came to an end, I really got interested in bodybuilding. I started to concentrate on my training and nutrition. I even changed my major to Exercise Science.

I became addicted to seeing improvements in my physique and the more I improved the harder I would push for further gains. My self-esteem improved and I was now much more confident in myself in every aspect of my life. But, it wasn’t until this past year that I finally got the courage to step out of my comfort zone and commit to stepping on stage.

After comparing my physique to that of the winning bodybuilders, I came to the conclusion that Men’s Physique would be a better fit for me. I knew I neededhelp if I wanted to compete. I asked some successful local competitors who they considered the best trainerin the area. They recommended Dave Liberman. I got in touch with Dave and started working with him. Hebroke down every phase for me including training, supplementation, nutrition, posing and everything else thatwent into being a successful competitor. Dave was also the person who introduced me to the remarkable productsof Beverly International. These supplements helped me obtain a physique I would have never imagined possiblefor myself. Everything came together for me and I was able to take first place in my class and first overallin the NPC Natural Eastern USA Championships, and first place in my class at the NPC Natural Ohio. Here’s an outline of my entire program – diet, supplements, training, cardio, and presentation.

Contest diet 12 weeks out

Diet I started my serious contest diet 12 weeks out. I ate a total of 6 meals throughout the day, taking in about 2,400 calories each day. The majority of my carbs were eaten earlier in the day to ensure I would have the energy to fuel my workouts. My macronutrient breakdown was approximately 50-60% protein, 30-40% complex carbohydrates, and 10% or less fats.

Here is an overview of my diet plan:
Meal 1: 6 egg whites; 1 cup oatmeal
Total Calories ~320
Meal 2: 8 oz. boneless skinless chicken breast; 6 ounces yam; salad
Total Calories ~470
Meal 3 8 oz. cod; 1 cup brown rice
Total Calories ~450
Meal 4: 8 oz. boneless skinless chicken breast; 4 oz. yam; onions, green beans
Total Calories ~580
Post Workout 2 scoops Muscle Provider in water
Total Calories ~220
Meal 5: 8 oz. boneless skinless chicken breast; (stir fry with broccoli), salad
Total Calories ~300
Meal 6 6-egg-whites
Total Calories ~120
2,460 Total Daily Caloric Intake
Supplements
Lean Out: 2 capsules before each meal & preworkout for fat reducing benefits
7-Keto Musclean: 2 capsules taken before breakfast & dinner to improve metabolic rate
Mass Amino Acids: 4 tablets taken after each meal to help support & preserve lean muscle mass
Muscle Provider (chocolate): Taken immediately after my workout to provide my body with a fast acting protein source
Glutamine Select: Taken during training and two other times during the day to help with endurance and muscle recovery

Training 5 days a week

During the 12 weeks of my contest preparation I weight trained 5 days a week. I rotated my workouts each week to keep my body guessing and making sure I hit that muscle group from all different angles. I kept my rep range at 12-15 and my rest periods at 60-90 seconds.

Along with this, I did an ab workout every other day in the gym. Here is an example of my training routine:
Day One: Arms (Triceps & Biceps)
Triceps Workout:
Lying Triceps Extensions: 5 sets of 12-15 reps
Triceps Cable Pushdowns: 5 x 12-15
Triceps Dip Machine: 5 x 12-15 (last set do a drop set)
Dumbbell Triceps Kickbacks: 4 x 12
Biceps Workout:
Preacher Bench Curls with EZ Curl Bar: 5 x 12-15
Seated Alternating Dumbbell Curls: 5 x 12-15
Dumbbell Concentration Curls: 4 x 12
Day Two – Legs (Quads)
Ride Stationary Bike: 10-minute warm-up at a moderate pace
Leg Extension: 2 sets of 15–20 reps (warm-up with very light weight)
Hack Squats (heels together, toes pointed out): 5 x 12-15 (every third workout do a drop set on the last set)
Leg Press (wide stance, toes pointed out): 5 x 12-15
Dumbbell Lunges: 5 x 12-15 supersetted with
Leg Extension: 5 x 12-15 (last set do a drop set)
Day Three – Shoulders & Hamstrings
Shoulders Workout:
Smith Machine Military Press (behind the neck): 5 sets of 12–15 reps supersetted with
Standing Dumbbell Side Laterals: 5 x 12-15
One-arm Dumbbell Laterals (leaning to one side while holding onto a stationary pole or machine): 4 x 12
Shoulder Press Machine: 5 x 12-15 (last set do a drop set)
Hamstrings Workout:
Lying Leg Curls: 5 sets of 12 – 15 reps (last set do a drop set) supersetted with
Stiff-Legged Dumbbell Dead Lifts: 5 x 12-15
Standing Leg Curl: 4 x 12 (non-stop)
Day Four – Back
Seated Cable Rows: 5 sets of 12 – 15 reps (drop set on last set)
Front Lat Pulldowns: 5 x 12-15
Dumbell Rows: 4 x 12-15 (non-stop)
Hammer Strength Back Rows: 5 x 12-15
Lat Pulldowns (to the back of neck): 5 x 12-15
Day Five – Chest & Calves
Chest Workout:
Incline Bench Press: 5 sets of 12 – 15 reps supersetted with
Incline Dumbell Flys: 5 x 12-15
Chest Press Machine: 5 x 12-15
Peck Deck Machine: 5 x 12-15 (last set do a drop set)
Calf Workout:
Seated Calf Raises: 5 sets of 20 – 25 reps supersetted with
Leg Press Calf Raises: 5 x 20-25
Standing Calf Raises: 5 x 20-25
Abs: Every other day
Incline Sit Ups: 1 set of as many as you can do
Leg Kicks: 2 sets of as many as you can do
Flat Sit Ups: 1 set of as many as you can do

Cardio

I kept my cardio very simple throughout my 12-week contest prep. I did cardio 4 days a week and rotated the stair-stepper, the elliptical trainer and walking at an incline on the treadmill. I did each at a steady pace for 30 minutes.During each session I made sure my intensity was allowing me to hit 65-80% of my max heart rate, which is an optimal zone for fat burning. Lastly, I did all cardio on an empty stomach either first thing in the morning or after weight training.

Stage Presentation

The best presentation tip that I can give is to always smile and act confident while you’re on stage.The judges are always watching you, even if youthink they are only paying attention to the competitor at center stage. After all the training and dieting you’ve done, being on stage should be themost rewarding and enjoyable part of your journey.

Lastly, make sure to practice every aspect of your routine. It helped me tremendously not only with my performance on stage, but also improved my confidence knowing that I was prepared.

My overall first contest experience is something that I will be able to take with me wherever I go in life. For me, this experience was much more than learning about how to prepare for a competition or learning about proper nutrition. This experience helped me learn more about myself and about what it takes to be successful. Preparing for a competition has been the hardest thing I have ever done. But, at the same time, it has also been the most gratifying experience. It has taught me great self-discipline and shown me that I can do anything that I put my mind to. One piece of advice that I can give others is to take chances and set your goals high. If I had never stepped out of my comfort zone I would have never undergone this life changing experience.

Final Thoughts:

I have come to realize after competing in my first two shows that these competitions were not a destination for me. Instead, they are just part of the journey. I think it is important for every person to look at life that way, and to never settle or be satisfied with what you have accomplished. I believe you need to embrace new challenges and continue to set goals for yourself.

More Advice

from Joe’s Trainer, Dave Liberman

Also, trainer for Nicole Phinney 1st place Open Figure Class A, NPC Natural Eastern.

I’ve been training clients since 1988. I started co-promoting NPC natural, drug tested events with co-promoter, Todd Pember in 1999.

Our 2014 NPC events will be:

Along with personal training I am a contest prep-coach for Bodybuilders, Physique, Figure & Bikini competitors and have had a good deal of success with my clients.Working with Joe is a prime example of what can be accomplished when working with a client that listens to me, follows the pre-contest diet, takes the high quality Beverly International supplements I recommend, and has respectable genetics! It’s been a privilege working with him and I am eager to see him move up to the NPC national level in the very near future! Along with personal training I am a contest prep-coach for Bodybuilders, Physique, Figure & Bikini competitors and have had a good deal of success with my clients. Working with Joe is a prime example of what can be accomplished when working with a client that listens to me, follows the pre-contest diet, takes the high quality “Beverly International” supplements I recommend, and has respectable genetics! It’s been a privilege working with him and I am eager to see him move up to the NPC national level in the very near future!

Weight training program

I train almost all my clients on a five day a week weight training program along with some cardio. In the off season I do not want to have them do too much cardio.

I like to save the bulk of their cardio for precontest. If they do too much, too early, there is no room to up it when necessary. For clients who have battled bodyfat most of their lives, I’ll still have them do off-season cardio, but for the leaner types, I might recommend NO “off-season” cardio, especially if they desire to get bigger (more muscular). In Joe’s case, my advice was to do cardio twice a week in the off-season and step it up to five times a week during contest prep.

Diet

In Joe’s case, I had his pre-contest prep diet taking in about 2,400 calories. I never had him go below 2,000. For “off-season” my advice would be to take in 3,500+ calories of GOOD food with OPEN days on the weekends (“Open days” is a nice word for “cheat meals”!).

Again, this is based on his ability to not put on much body fat therefore the extra weekend goodies (while he continues to take in his daily protein quota) will do him good!

Supplements pre-contest

For pre-contest I have most of my clients use Beverly Lean Out, 7-Keto, Glutamine Select, Mass Aminos, & Ultra 40 Liver tabs.

*I save shakes for the Off-Season.* I feel sticking with solid foods is best three months before a contest. If the client must have a shake due to tight scheduling, their job... etc, I have them use Muscle Provider.

Off-Season

I have clients continue using Mass Aminos & Ultra 40 Liver tabs (Aminos & Liver tabs amounts are cut in half of what they take while preparing for their contest). I also add in Muscle Synergy and UMP or Muscle Provider.

Contest Guidance

Choosing the correct division to compete in is extremely individualized! As a promoterof NPC natural contests, I have seen plenty of drug free competitors that could compete in both Men’s Bodybuilding AND Men’s Physique. I also have seen Figure competitors who could also compete in Women’s Physique. Typically, a Bikini competitor has a specific look that is often obvious. If the contest allows crossovers, then I’d advise to try both divisions and see which works better for you. In Joe’s case, it was very clear he was strictly a physique athlete. Given his height, he would need to pack on 20+ pounds of muscle to compete successfully in bodybuilding and if he did do that, he would be too big for men’s physique.

Dawn Reichley

Old School Muscle Building Program for You Legs Arms and Upper Body

Is This Program For You?
1. Experience level at least one year of consistent training; will work best for experienced bodybuilder that needs a change of pace.
2. Goal – gain muscular size and strength
3. Frequency – train on three alternate days a week for 75-90 minutes.
4. Length of program – six weeks
5. Recommended supplements – Ultimate Muscle Protein or Mass Maker and Up-Lift

I wrote about an old school advanced arm building program in the last No Nonsense Magazine (vol 13, #4).

In this issue I’m going to continue with the same theme. This routine is not for the beginner. It’s designed for those who are well established and experienced in bodybuilding, have still not gained the muscular size they desire, and are ready to try something new (well, actually something old). If your progress has been slow lately, I’m certain this routine will help you. I’ll bet it’s different than anything you’ve seen or ever thought about. That’s doesn’t matter if you start growing, does it?

Back in the day, it was always recommended that you take a complete week off from lifting before embarking on a new routine. That’s still a good idea so let’s take a week off and then start fresh next Monday.

Workout Part 1 Legs Arms

You’ll keep your repetitions low, but go for heavy weight.. This squat program goes back to the early 50’s where it was used by the champion lifters to build strength and size. After a thorough warm-up you’re going to do a total of 9 sets of squats each training day! Start with a heavy set of 5 reps. Rest as long as you need, then add 10 lbs and do 4 reps. Keep adding 10 lbs per set as you do a set of 3, then 2, and then 1 rep. Now, reverse the process. Take 10 lbs off and do 2 reps. Keep reducing the weight by 10 lbs and adding one rep per set as you do 3, then 4, and finally 5 repetitions.If you can squat 300 lbs for one rep, here’s what your sets should look like for the first week: warmup, then 240x5, 250x4, 260x3, 270x2, 280x1, 270x2, 260x3, 250x4, 240x5. Then each Monday start your first set of 5 reps with 5 or 10 lbs more than you used the previous week. You won’t believe how much size and strength you’ll add in six weeks.

Squats will be your only leg exercise for the next six weeks. Old school or new school squats are the premier exercise for acquiring growth and power. But you must train them hard and religiously.

Arms

After your squats are completed take a 5-10 minute break, then hit arms. Old school arm training means heavy weight, lots of sets, and lower reps than you might be used to. Select three bicep exercises and three tricep exercises. For example: EZ Bar Curl, Incline DB Curl, and Concentration Curl, Pullover and Press, seated EZ Curl Bar Extensions, and Tricep Pushdowns. You don’t have to pick these exact exercises, choose your own, but once you pick your exercises stay with the same ones for the entire six weeks.

Now, you are going to warm-up a little, then pile on the weight and do five repetitions of the first tricep exercise, let’s say the Pullover and Press; when you complete your set walk slowly over to the EZ Curl bar and complete a set of curls for five reps. Then rest for just about one minute. Repeat this until you complete 4 or 5 sets for each exercise. Your reps are low, so the weight must be heavy and you’ll have to do multiple sets to really stimulate growth.

Set up the weights for your next tricep exercise and bicep exercise and follow through in the same manner as before until you complete another 4 or 5 sets each. Then complete the remaining two exercises in the same way.

This is a type of training that you are probably unfamiliar with because it has gone out of vogue, not because it was ineffective, but it was hard work and only a limited number of trainees can stick with it for the entire six weeks. Muscle magazines became very popular just about the time these workouts were producing great results. But the magazines couldn’t promote this type of training, they had to find something more glamorous to promote, even if it was less effective. Thus, one of the most effective training systems in the history of weightlifting became extinct. Well, that’s not going to keep us from getting the gains in size and strength we’re after, is it? Let’s move on to part 2.

Workout Part 2

Some bodybuilders of the past did both parts of the workout on one day. They trained two or three days per week and did the entire workout Parts 1 and 2 on each of those days.

EZ-Bar preacher curl bench with moderate grip. Accentuating negative (slow down movement) will focus more on the biceps with a relaxed grip. To focus on forearms (Brachioradialis) tightening and reverse the grip elbows firm against the preacher bench. While attempting to complete each rep, you feel the need to rise out of the seated position reduce the weight. Continue the strict prayer seated position.

Legs and Upper body

A more suitable alternative, while staying within the old school system of three workouts per week (usually on Monday, Wednesday, and Friday evenings), is to alternate the two parts. One week Monday and Friday will be squats and arms, Wednesday will be squats and upper body. The next week Monday and Friday will be squats and upper body with Wednesday squats and arms. And yes, you’ll do squats on every workout day.

Start with the same squat workout that you did in the previous workout. The reason we start with squats is simply because by the time you have completed your upper body work you will be too tired to do justice to such an essential exercise as the squat. Use the same weights for your squats each workout for a week, then add 10 lbs to the bar the next week for each set.

You can choose your own exercises for upper body, but as a suggestion only, alternate Bench Press and Chins or Pulldowns for your first series. Perform them just like you did the arm exercises, 5 reps on the bench press, walk slowly to the lat machine and perform 5 heavy reps, then rest for about one minute and repeat until 5 sets of each have been performed. Your next two exercises might be High Incline Presses to hit both upper chest and shoulders and Bentover Rows.

Nutrition

This workout program is hard and heavy. It will produce great results but you must work it from three standpoints † exercise, nutrition, and rest. We’ve covered the exercise portion † now for the diet. To gain size and strength you are going to have to eat a lot of nutrient rich food. If you are already are eating a lot, you’ll have to eat more. That’s how you gain.Be sure to include plenty of protein, vegetables or salads, and complex carbohydrates with every meal. A protein supplement is invaluable. Ultimate Muscle Protein, Muscle Provider, or Mass Maker will provide the highest form of protein available. If you like milk, mix your protein shakes with milk instead of water during this bulking phase. Add peanut butter or nut butter to your shake and eat nuts throughout the day. Nuts contain extra protein and healthy fats. The extra calories combined with these heavy workouts will result in superior muscle gains.

Rest as much as possible. Make an all-out effort to sleep at least 8 hours per night. More is better. If you can, relax a little more during the day. (I know, easier said than done, but at least make the effort.)

This is a rigorous workout and it is common to run short of energy. Up-Lift will work wonders for you. Take 2 scoops in cold water about 10 minutes before you start training, then another scoop or even 2 scoops when you complete the squat section. It is really important that you squat each workout day, and the addition of Up-Lift will allow you to continue to train hard and heavy sets on every one of the remaining exercises. Train at night? Don’t worry Up-Lift won’t keep you up. You’ll only be training 3 days a week, so two containers of Up-Lift should take you through the entire six week program.

As I mentioned at the start, this is not a course for beginners to follow; only the bodybuilder with some experience should attempt this schedule. However, if you qualify, train hard and religiously, fuel your body with plenty of food and Beverly protein supplements, rest as much as possible, and give this routine a dedicated six weeks, it is a sure fire muscle building plan to improve your size and strength.

SURE FIRE SIZE AND STRENGTH TRAINING PROGRAM

Training Days: M-W-F
Monday: Part 1
1. Squats: 9 x 5, 4, 3, 2, 1, 2, 3, 4, 5 reps
2. Triceps Pullover and Press 4-5x5
3. EZ Bar Curl 4-5x5
4. Seated EZ Curl Triceps Extension 4-5x5
5. Incline DB Curl 4-5x5
6. Tricep Pushdowns 4-5x5
7. Concentration Curl 4-5x5
Wednesday: Part 2
1. Squats: 9 x 5, 4, 3, 2, 1, 2, 3, 4, 5 reps
2. Bench Press: 5x5
3. Lat Pulldown: 5x5
4. High Incline Press: 5x5
5. Bentover Row: 5x5
- repeat Part 1
Then start the following Monday with Part 2.

Movement of the dumbbell is in sync with your breath, as the dumbbell is raised in-hale to maintain a slight arch while looking forward Alternate as above for 5 sets of 5 reps each. You really do not need to add a third combination. Don’t add any more exercises; you’ll only slow down your progress. Work each set as heavy as you can and that’s all you’ll have to do for your part 2 workout.

The Sky Is the Limit with the Right Training, Nutrition and Supplementation

At a Glance: Kathy Kiefer

Age: 51

Occupation: Client Manager/Contract Writer for a healthcare software company

Family: Married for 28 years and have 2 fabulous kids, Ryan-27 and Heather-25

Current Residence: Potomac Falls, VA

Years Training: 28 years active; 6 years of competitive training

Height: 5′6″

Weight: (Off-Season)140lb / (Contest)125lb

Favorite Fitness Meal: Oatmeal and chocolate UMP

Recommendation regarding Beverly Supplements: First of all, have peace of mind knowing these supplements are tried and true, standing the test of time. I have used the Beverly supplements for six years experiencing great results, both with training outcomes and the fact that I have a sensitive system and have never had a compatibility issue with anything from Beverly.  To maximize muscle, you need to dial in on the optimal stack for you and your training so you have the option to call Beverly and talk to a consultant.  They are super helpful and just a phone call away.

Music:  For cardio, I listen to podcasts about health and bodybuilding.  My current favorite podcast is “Muscle Expert Podcast” by Ben Pakulski.  I don’t listen to anything during my strength workouts because I focus on the mind/muscle connection and the task at hand.  During post workout recovery time, I will frequently listen to classical, spa, or meditation music to come down from the workout and let the mind and muscle growth begin.

Most Inspiring Book: My favorite right now is “Maximum Muscle Bible” by Christian Thibaudeau and Paul Carter.

Hobbies and interests outside bodybuilding:  Gardening, shooting at the range and playing with my dogs.

Words to live by:  “Panic slowly”, Dr. Lincoln Gray, distinguished professor of Communication Sciences and Disorders at James Madison University.

Regardless of Age or Disability

It has always been about strength and competition for me. My father built us a barn in our back yard and I got my first pony at the age of seven. From that point, it was immediately about how many hay bales I could throw/stack, how many 50lb bags of feed at a time I could push in the wheelbarrow, etc… I started competing in horse shows immediately. Shortly after that, I became a trainer for dozens of ponies and horses, which continued until I was 21.

All or nothing was my mantra. In 1990, I replaced the 24/7 horse lifestyle with marriage and had two fabulous kids in the following years. I joined a gym to fill the strength and movement passion that I had developed during my horse years. I had this dream of being a bodybuilder but wasn’t sure how to go about it. There wasn’t much info out there in the late 1980’s/early 1990’s, and no Google, but the dream had taken root.

And then something went wrong, very, very wrong. I received the diagnosis that I had Multiple Sclerosis. I had a couple of exacerbations, one of which in 2001 left my right ankle, quad and hamstring permanently damaged (can’t lift it well or hamstring curl it).

Typical of me, I plowed forward and laser-focused 100% on my kids, as they had stellar athletic careers from a very early age. I coached fastpitch softball during my daughter’s early years and then spent the rest of her pre-college years traveling the country with her while she played in softball tournaments most weekends.

My biggest mistake was writing myself off. I saw myself as “worthless” and “broken.” I couldn’t run. I couldn’t jump. I couldn’t play sports. My list of “couldn’ts” was endless. And I had gained too much weight from doing not much.

When my daughter, my youngest child, left for college in 2011 I had a large amount of spare time on my hands. I had no more softball practice, games, workouts, training to take her to. I had time. I needed a replacement.

And then something went right, very, very right. I changed my perspective. Instead of focusing on what I couldn’t do, I decided to set out on a new adventure called “what can I do”. 90% of my body was still fully functional and being held prisoner by my 10% of disability. Well, a leg is maybe more than 10% but this is how I conceptualized it.

I was a bumbling tripping mess who could not walk on a treadmill without holding on for dear life. But I persevered and hired a personal trainer at my local Gold’s Gym. My goal was not weight loss, but just gaining function. However, I figured out how to lose weight along the way and dropped 60lb in just six months. I honestly had NO idea I had that much to lose but did not argue with that result!

With the rapid weight loss and progression from lifting weights, I was hooked and living full-on in the bodybuilding lifestyle. And my physical disability was diminishing! People started telling me I should compete. Wait, what?? I had written that dream off years ago. But why not go for it. I got an online trainer for my first competition and that is where I got introduced to Beverly Supplements. I jumped right into Super Pak, as well as Glutamine Select and UMP daily. These supplements made an immediate impact on my performance and development, and I am still taking them today. Other Beverly supplements come and go in my program depending on where I am in my competition prep schedule but are just as impactful for me when it is time to add them in each season.

After my first few competitions in 2013, I fell in love with the challenge of the stage. It was then that I had fortune of finding an incredible competition prep trainer I could work with in person – Jason Fuller with Xtremely Fit. I am not a typical client with my unique training limitations, but Jason works through this. We train all year round and he has seen me through several shows each year including the thrill and excitement of competing at the NPC Masters Nationals in 2016 and 2017. Currently I am full steam ahead- body under construction working for the 2019 Figure competition season. I am so pleased with the significant progress I make each year. Although disability and age are not in my favor for stellar results on stage, I am living my dream. Every day. And Beverly supplements have helped me every step of the way.

Diet

Note: I have some food intolerances and sensitivities so this may seem boring, but I just don’t need variety. I have a formula of simple food that provides me with optimal performance and that is all I need. The food stays pretty much the same all year; the amount is adjusted depending on the time of year.

5 days week

Meal 1: ¼ cup oatmeal, 5 egg whites, spinach, grated ginger & cinnamon

Meal 2: ¼ cup oatmeal, 3 oz. cod, ½ c blueberries

Meal 3: 4 oz. wild salmon, ½ cup rice (black or jasmine), 1 c broccoli

Meal 4: 3 oz. cod or haddock, ½ cup blueberries

Meal 5: 5 oz. wild salmon, ½ cup rice, 1 cup Brussels sprouts or green beans

Meal 6: ¼ cup oatmeal, 2 oz. cod, tsp fish oil

2 days week

Meal 1: ½ cup oatmeal, 2 eggs, 1 cup cauliflower

Meal 2: 3 oz. cod or haddock, ½ cup green beans, ½ grapefruit

Meal 3:4 oz. orange roughy, 1 cup green beans, spinach

Meal 4: 5 oz. orange roughy, ½ cup blueberries

Meal 5: 4 oz. wild salmon, 2 cup broccoli

Meal 6: 3 oz. cod, 1 cup broccoli & spinach, tsp fish oil

UMP is substituted for a protein in any of the above meals, added before or after a workout, or as a treat before bed.

 

Dawn Reichley

Kathy NPC Masters Nationals

Supplement Schedule

  • Density – I take Density starting 8-10 weeks out from a competition. I take 3 with breakfast, 3 with lunch, 3 pre-workout and 3 before bed and continue for a few weeks post competition to get rebalanced and transition back into a more plentiful diet.
  • Glutamine Select – I take a scoop after morning cardio, after lunch, and again after workouts. It is a great midday pick-me-up and gives me assurance I am getting the BCAA spike and some glutamine throughout the day.
  • Mass Aminos – I take 3 with breakfast, 3 with lunch, 4 pre-workout and 3 before bed during off season, and replace with Density 8-10 weeks before a competition
  • Quadracarn – I take 3x daily during contest prep season to assist with leaning out, on the same schedule as Density starting 8-10 weeks out and then a few weeks post competition.
  • Super Pak – I take daily with breakfast. I train super hard and have a narrow diet with various food sensitivities and intolerances and I know Super Pak has me covered. I think of it like back when I was pregnant. If I missed taking my prenatal vitamin in the morning I was exhausted and doomed for the day. Super Pak is like my prenatal vitamins! A must have!
  • UMP – I take as a meal replacement, around workouts and sometimes as a treat before bed. This is a fast acting and sustained release protein but it goes way beyond just the need for protein. UMP is an incredible fit for my training and lifestyle. It is the best tasting, best textured, easiest to blend, easy on my stomach, no bloating protein supplement I have ever found. I add just enough water to stir into a pudding and that is it. It is so easy to travel with. Just put a scoop of UMP in a Ziploc bag, along with a bottle of water, a disposable coffee cup and a plastic spoon and take to meetings, car rides, ball fields, airplanes, everywhere! It has truly been my simple go-to for years. My favorite flavors are chocolate and graham cracker. Sometimes I blend them together, sprinkle with espresso granules or sprinkle with cinnamon. I keep it simple.

Cardio Schedule

Note: We believe with my age and disability, I do best to keep moving and move often. I have a sedentary desk job so high frequency of workouts and movement are key.

Morning: Fasted cardio every day, most often using the stepmill. Yes – every day, all year. Duration is usually somewhere between 25 and 50 minutes, just depends on the time of season and competition prep. I use this time to absorb into a podcast to make dual use of this wonderful time each morning. It provides a great mental flow of energy, as well as the desired training effect. After cardio, I do some body weight functional training and mobility work like bosu squats, walking lunges, and band work for back and shoulder mobility. I also add some ab work a few mornings a week.

Pre workout: Row for 10 minutes.

Post workout: Depends on time of year. Sometimes we add additional cardio during prep season.

Training Schedule

Lift 6X per week, group conditioning 1X week, Bikram Yoga 1X week, and graston/ART (soft tissue mobilization and active release technique) 1 or 2X week.

Most lifting sessions are 5 sets of 12-15 reps each, although we periodize reps and have heavier sessions with 8-10 reps and lighter sessions with 20 reps. However, most leg work is in the high rep range.

Monday & Thursday – I train with Jason and most of these days are a mix of back/biceps on one day, chest/triceps on another, and shoulders added in. Most often, I have a training partner so we super set or giant set many of our movements. Drop sets are also used. This training split is very effective as we hit body parts several times during the week with a variety of exercises and angles. On Tuesdays, we do group conditioning following the workout.

Wednesday – Leg workout with Jason, again a mix of quad/ham/glute each week. Typical movements are squats, lunges, leg extension and seated ham curls.

Thursday – Bikram Yoga

Friday – Shoulder workout, usually consisting of barbell or rack presses, as well as high rep supersets and drop sets with cables or dumbells doing front raise, lateral raise and rear delts.

Saturday – Back workout usually doing rack pulls, and a variety of pull ups, pull downs and row variations. And sometimes I add another yoga session.

Sunday – High volume leg workout with squats, leg press, hack squats and reverse hack squats.

Presentation Tips

Understand the criteria for the organization you are competing in. Deliver what the judges expect to see. But most of all, be yourself. Practice, practice, practice several times a week for weeks leading up to your show. For several weeks out, I wear my heels around the house, I cook in them, do chores in them. With my disability, walking in heels is very difficult so I just make heels part of my daily routine. Don’t be shy about shooting video of your posing practice. Watch yourself over and over. I have also found it helpful to set an interval timer onmy phone to practice quarter turns. Smile, be confident and deliver your package that you have worked so hard to prepare. Be on point with your suit selection, tanning, makeup, nails, jewelry and hair. This is as much a beauty contest as it is a physique contest. Don’t cut any corners. And just shine.

Final Thoughts

I have competed in many Figure shows, a few each year for the last six years. I have learned that every competition preparation is different, so keep an open and flexible mind and be ready for the curveballs that are always coming. Keep educating yourself on the process and keep learning. And remember it is you vs. you, keep working hard, be consistent. The stage has taught me so much about self-confidence and self presentation which has translated into my everyday life and to my job. It has forever made a positive change in my life. But most important for me, is my time in the gym each day. That is where the real win is. Each day is like Christmas morning, you never know what package of delight will come with that day’s workout. I am stronger and more fit and better than ever, better every day. With the right training, nutrition and supplementation the sky is the limit regardless of age or disability.

Dawn Reichley

Bodybuilder to Men’s Physique Competition

SteveMoushharbash

At a Glance: Steve Mousharbash

Age: 28

Occupation / Education: Self-employed; bachelor’s degree in Building Construction Management, Minor in Business.

Hometown: Jacksonville, Florida

Height: 6′0″

Off season weight: 210; Competition weight: 185

Years training: 12 years

Favorite Bodybuilding Meal: Steak and sweet potatoes with cinnamon and stevia What would you recommend to someone who has never used Beverly International supplements before? I have always recommended UMP, Muscle Provider and Glutamine Select for building muscle. For fat loss I recommend Lean Out and 7-Keto, they are the safest and most effective fat burners out there.

In your CD player: It seems that I get asked this question at the gym just as much as what supplements I take and what I eat. I like a mix of things. When pumping iron, I like something upbeat and heavy, on the the stairmaster I listen to classical piano. When I am on the track doing sprint and agility work, I like to listen to hip hop. Long distance runs, country or jazz.

Hobby or interests outside bodybuilding: Sitting down at the piano and playing

Most Inspiring Book: The Bible

Words to live by: 4.Phil 4:13: I can do everything through him who gives me strength.

 

When I reflect on my life, I am forever indebted to teachers, coaches and mentors who offered their wisdom, encouragement, training and guidance.

I grew up in a very structured and disciplined household. My mom was an educator who believed in excellence. She taught me to always strive for a balanced life. She emphasized that having a good head on your shoulders was far more valuable than just being great at sports.

Here’s How I Did It nutrition and physical training

Still, I did play sports from the time I could walk all the way into college, but, because of her I also learned how to use time management to keep my grades high. I also took piano lessons for 10 years. Learning how to manage sports, grades, piano, and other interests at a young age helped mold me into what I hope is a disciplined, well rounded individual.

Good grades through high school supported my admission to the University of North Florida and I graduated cumma sum laude with a B.S. in Building Construction Management and minor in Business Management. I was fortunate to obtain experience in construction project management while in college. Recently, I have been able to transfer those specific skills, problem solving ability, and hard work into co-founding a business in fine art brokerage, transport and exhibit installation.

Regular participation in athletics required maintenance of proper health, nutrition and disciplined physical training. I was always intrigued by the effects of diet on athletic performace and musculature. I maintained a daily workout routine through college along with a full time job. But it was only when I was asked by a friend to cook his food to help him prepare for a show that I became interested in competing in bodybuilding myself. I decided to get as muscularly big as possible, and did just that. I ate like a machine and used just about every product that Beverly International offered to prepare for the 2010 all-natural MuscleMania Universe show in Miami, FL. I placed third of eighteen competitors in my weight class. But, I felt like a moving wall walking around at 240 pounds. I not only found it difficult to run, but realized that all of a sudden I was intimmidating to many people, even my friends.

Lucky for me, I found out that the NPC was starting a "Men’s Physique" division, basically the "beach body look" in 2011. It seemed like a good fit for my fitness goals. I stopped lifting for mass and started lifting for conditioning, targeted my Beverly International supplement program to fat loss and lean muscularity, found a good trainer, and by using HIIT training; I dropped fifty pounds (240 to 190 pounds) in five months and felt fantastic. I placed first in the Men’s Physique division at the 2011 Dexter Jackson Classic. Now I had demonstrated that Beverly International products work both for gaining mass and for chiseled reduction to achieve specific results.

More on the NPC Mens Physique Division and How I Did It

I think the Men’s Physique division is a great fit for me, and in fact, anyone because it promotes living a healthier lifestyle and it allows you to stay in great condition all year round! I also feel the Men’s Physique division is more of what society is leaning towards as far as a leaner, healthier physique is concerned. One thing that really stood out for me is the comradery of all the competitors. In bodybuilding it seemed like everybody wants to one up you. In Men’s Physique everyone is supporting each other and it’s like we’re just a bunch of friends going out on stage to have a blast! I encourage anyone that has ever thought about competing to start in the NPC Men’s physique division. There are some great guys to get to know and it is quite possible you will create many long term friendships along the way.

After submitting my article to Beverly International, Sandy asked me, How many pounds did you have to lose to get into Men’s Physique contest shape?

This was an interesting question. My first competition in the Men’s Physique division was May of 2011. I knew the judges were going to be looking for the beach body look, a great six pack and a nice chest and arms. I started my prep in December, 2010. I focused on losing extra bulk that I didn’t need or want for Men’s Physique. I dropped 50 pounds in 5 months, going from 240lbs to walking on stage in May at 190. I placed 6th and was happy with the placing considering I had no real idea of what the judges were looking for. I later had an opportunity to ask the judges how I could improve. Their response was that I was too muscular and that they wanted me to tone down some to where I resembled a physique competitor rather than a pure bodybuilder.
I took their critique to heart, lost another five pounds and placed first at the Dexter Jackson Classic.

Here’s an outline of my contest prep:

6:45 am-7:45 am:
7-Keto, Lean Out and Super Pak; then cardio, Stairmaster, or treadmill.

8am MEAL 1:
½ cup egg whites and 1 scoop Muscle Provider; 1 cup oatmeal (dry measurement), and 2 tablespoons Peanut Butter, 1-2 cups coffee (45-50 grams protein, 60 grams carbs, 18-20 grams fat)

10 am MEAL 2:
6 oz. chicken breast or fish, 1 cup rice, 1 tablespoon olive oil (36 grams Protein, 60 carbs, 10 grams fat)

12:30p.m. MEAL 3:
6 oz. chicken breast or fish, ¾ cup rice, 1 serving veggies (green beans, spinach, cucumber, asparagus, or broccoli)

Supplements:
1 serving of 7 Keto and Lean Out, Ultra 40, Energy Reserve and Up-Lift

12:45-2:45:
workout, then 30 minutes of cardio; I consume a mixture of 2 scoops of Muscle Provider and 2 scoops of Glutamine Select while doing cardio.

3:00 pm MEAL 4:
6 oz. lean ground beef or 6 oz. lean steak, 1 cup rice (36g Protein, 60carbs, 12-16g fat)

5:30 pm MEAL 5:
6 oz. Fish (Salmon 2x/week), ¾ rice, 1 serving veggies (green beans, spinach, cucumber, asparagus, or broccoli), 1 serving of Ultra 40 (36g Protein, 45carbs, 4-8g fat)

7:00 pm Supplements:
1 serving of 7 Keto and Lean Out, Ultra 40

8 pm MEAL 6:
6 oz. chicken or fish, ½ cup of rice (24 grams Protein, 30 carbs)

10:30 pm MEAL 7:
2 scoop UMP protein shake, 2 tbsp peanut butter (50 Protein, 12 carbs, 20 grams fat)

10:45 pm Supplements:
Probiotic, vitamin c, melatonin, Lean Out

As you can see from my diet, I enjoy using all of Beverly’s products; it just depends on the goal I am trying to achieve at that time, whether I am trying to bulk up, or just trying to get shredded. Beverly offers all the products I need! I like to keep things simple; that way I know where I have to make changes and when. That’s why I like Beverly’s products... they keep it basic and list all the ingredients so you know what you’re taking. They don’t have these secret proprietary blends where you don’t know what you’re putting into your body, or even if the product will work or not.

One thing I’ve found now that I’m a competitor at the National level – it doesn’t save you any money by trying to buy cheap products. It’s been my experience that I have had to take much larger quantities of the cheaper products to get even close to the same results that I was able to achieve when using Beverly products. If you’re interested in trying the Men’s Physique division, I definitely recommend investing in Muscle Provider, Glutamine Select, Lean Out, 7-Keto, Super Pak, Quadracarn and Density. As for my schedule with these products, I have found that all of them are best used starting 12 weeks out at small dosages and then adding more of each as it gets closer to show time. Every physical body is different, I have learned many of these techniques by building a good data base for myself, historical data is always great to have, and it gives you something to work from.

Training

Abs, chest and arms are especially important for Men’s Physique. I always start with abs, but more specifically, with obliques. From obliques I move on to 3 different types of abdominal movements. I then perform 3 different movements of calf raises, completing 3 sets for each movement. Once I’ve completed my exercises for abs and calves I then move on to biceps and triceps. I always work bis and tris together and superset each movement.

In a total workout I complete 4 different movements for biceps and triceps and at the end of each movement I do one burnout set to failure.

During contest prep, I generally train 6 days a week, Monday through Saturday.

A typical schedule would be:
Day 1: Abs Calves Bi’s Tri’s
Day 2: Abs Calves Chest Back
Day 3: Abs Calves Legs Delts

Repeat

Tips for Your Men’s Physique Prep

Board Shorts: I think the brand and color of shorts should be something that complements you, different manufacturers shape and cut the shorts different. As for myself, I was trying to find shorts that would fit my legs and come in enough to fit my waist... No luck! I still had to get my shorts tailored in because of my waist to thigh differential; my waist during contest time gets down to around 27 inches. They just don’t make off the rack shorts like that!

Tan: Before you walk on stage it is very important that you have a nice coat of tanner on. One of the good things about the Physique division is that they are going for a more natural look, so being extremely dark is unnecessary. I generally start tanning several weeks before and then go with 2 coats of Pro Tan. I’ve always used Pro Tan and never had any problems. Carb Load: My carb loading process changes every time I hit the stage. It is much different from how I carb loaded for bodybuilding. When I was bodybuilding I used much heavier carbs. For Men’s Physique I like to stay with lighter carbs such as rice and then switch to sweet potatoes for the last few meals.

Pump Up: My pump up generally takes 5-10 minutes. I don’t want to pump up too much. Pumping up too much causes me to appear too big. Because of this I mainly focus on staying tight. I start with push-ups and then move on to side shoulder raises and then finish with a quick set of biceps and triceps.

Contest Day Bag: PACK YOUR COOLER, you need salt-free rice cakes and peanut butter to get you through the prejudging. You never know the schedule, but these two staples will see you through. Keep a clean towel, it is sometimes slippery with everyone’s oil on the floor and you don’t want it on your feet. You also will need your I-Pod to listen to your music and help you stay relaxed and focused while you wait. Pack hairspray/gel, posing oil or any other preparation products you may need. Make sure you wear loose clothes and flip flops because your tan will bleed onto whatever you are wearing.

Final Thoughts

I have learned to embrace change and try new things, set goals, establish a reasonable routine, schedule it and hold to it even when it becomes difficult. Success comes from hard work, good management, and perseverance (and still more perseverance). Meet all your obligations in life, not just those concerned with your fitness. It’s not just about lifting or doing that extra 10 minutes of cardio, it’s relative to how you carry yourself outside the gym as well. Will I go the extra mile and show up at work on time? Will I make sure to take care of all my obligations without being overwhelmed by other obstacles?

So, it’s not just about being the best on stage it’s about being the best you can be in life too! With your mind strong, your body on point and your spirits high you can achieve anything!

Dawn Reichley