One Saturday Morning

No School Like the Old School

I’ve always liked the saying, “There’s no school like the old school”. It’s long been the foundation of my training philosophy and mindset. As I was preparing to write this article, I was reflecting on my training leading up to the Arnold Classic and Mr. Olympia. My goal was to put those thoughts onto paper, but it wasn’t going to be an easy task given the amount of time that had passed, 25 years to be exact.

Then, one Saturday morning, something unexpected happened. I was going through some old storage crates with my wife, and to my surprise I ran across my old training records that had been tucked away for decades! I had everything written down - what I trained that day, every ounce of food I ate, doctor’s appointments, travel schedules, guest posings, photo shoots, phone calls to return… everything. I then came across photos from my beginning days in local competitions all the way through to the Arnold and Olympia stage. Wow, you talk about memories flooding back, not to mention the reminder of what it took to go from a local show to the pinnacle of the sport.

I kept digging and digging and eventually came across a very special folder that was simply labeled “Arnold”. Inside was my detailed records leading up to the 1995 Arnold Classic, the year I won. I started analyzing everything and realized I had recorded all the workouts I used from the offseason all the way through the show. I particularly was intrigued by the back training and the plan I had implemented to improve this bodypart leading into that year’s Arnold Classic. I remember knowing I needed to make drastic gains in order to compete against the likes of Flex Wheeler, Andreas Munzer, Lee Labrada and many others. I had to be honest with myself and address my weaknesses and so I did just that.

It isn’t pleasant for anyone to admit their weaknesses, but that is exactly what you must do if you truly want to improve your physique. This applies to all competitors at every level of bodybuilding. Whether you are competing at the pro level, beginner level or somewhere in between, turning your weaknesses into strengths is the key to achieving success. If you keep putting all your efforts into your 21-inch arms, what good will that do you if your quads are that same 21 inches! We’ve all seen “that guy” in the gym - phenomenal arms, but no legs. But what body part is he training every day, you got it… ARMS!

Like “that guy”, I too had to analyze my physique. I quickly realized that my back wasn’t where it needed to be, and I had to bring it up if I ever wanted to reach my goals. My dream wasn’t to just get better, I wanted to be the best I could be on stage. In order to do this, I had to devise a plan of attack that would allow me the best opportunity to achieve the aggressive goals I had set for myself. I was never the type who would say much about what my aspirations were. Instead, I would just do the homework needed and keep pushing and quietly do whatever it took to improve. I knew what needed to be done and the only thing left to do was work!

Back training is hard! Let’s face it, training your back can be painful…single-arm 200-lb dumbbell rows, 400-lb reverse grip rows, 800-lb rack pulls, etc. I personally loved it and training my back was probably my favorite, however that doesn’t mean it didn’t hurt. The brutal training is what led to results, which in turn created the motivation to push harder and get even better.
  

  
 

Now it’s time to get to it! Below I have outlined my 9-week mass-building back training that helped me win the 1995 Arnold Classic:

9 Week Back Program

A FEW THINGS TO NOTE:

  1. I trained my back (and all bodyparts) one time per week.
  2. Any weights listed are for demonstration purposes only, and you will need to adjust accordingly.
  3. Rest approximately 2 minutes between rack pulls and deadlifts for weeks 1-6.
  4. Rest approximately 1 minute between deficit deadlifts for weeks 7-9.
  5. Rest approximately 45-90 seconds between auxiliary exercises.
  6. Warm up properly before beginning.

WEEKS 1-3

MAIN EXERCISE

Rack Pulls (mid shin level)

Instructions: Perform 2 sets of 10 reps followed by 2 sets of 5 reps. You will then keep adding weight and performing a single rep until you fail (or barely get the rep). I want you to feel you are going as heavy as you can that day.

135 lb x 10 reps
225 lb x 10 reps
315 lb x 5 reps
405 lb x 5 reps
495 lb x 1 rep
585 lb x 1 rep
675 lb x 1 rep

AUXILIARY EXERCISES

Shrugs
4 sets x 10 reps

Pull downs
4 sets x 10 reps

Dumbbell rows
4 sets x 10 reps

Reverse grip barbell rows
4 sets x 10 reps

Reverse hypers
4 sets x 15 reps

  
WEEKS 4-6  
  

MAIN EXERCISE

Deadlifts (off the floor)

Instructions: Same rep pattern as rack pulls

135 lb x 10 reps
225 lb x 10 reps
315 lb x 5 reps
405 lb x 5 reps
495 lb x 1 rep
585 lb x 1 rep

AUXILIARY EXERCISES

(Same as weeks 1-3)

  
WEEKS 7-9  
  

MAIN EXERCISE

Deficit deadlifts:

Instructions: Either lift off a sturdy 5-6” box or lift off floor using 25-lb plates instead of 45-lb plates. Notice the changed rep scheme for these 3 weeks. Reminder: Rest only 1 minute between these deadlifts, not 2 minutes as in prior weeks.

135 lb x 10 reps
225 lb x 10 reps
315 lb x 5 reps
405 lb x 5 reps
405 lb x 5 reps
405 lb x 5 reps
405 lb x 5 reps
405 lb x 5 reps

AUXILIARY EXERCISES

(Same as prior weeks)

AUXILIARY EXERCISES

Deficit deadlifts:

(Same as prior weeks

Supplements

Must haves:

In order to train this intensely and still recover in time to hit your other bodyparts with the same ferocity, these supplements are a must:

  1. Glutamine Select: This product contains the BCAAs and Glutamine at the levels necessary to aid in muscle recovery.
  2. UMP: A great way to get in the extra protein and calories you need when training intensely. Mix it with fruit and ice and blend into a high protein smoothie! But, honestly this high quality protein powder tastes phenomenal right out of the jug!
  3. FitTabs: FitTabs are vitally important to make sure all your bases are covered nutrient wise.

Other supplements to consider

If you are on a calorie restricted diet, here are a few additional supplements that will aid in your recovery, metabolism and fat burning. These scientifically designed and researched supplements are specifically manufactured for those in contest prep and/or are on calorie restricted nutrition plans.

  • 7-Keto MuscLean
  • Muscularity
  • Quadracarn
  • Lean Out

In Closing

There is nothing glamorous about this back-training workout. Given our high-tech environment, I realize everyone has access to a plethora of training information on the internet (some good, some not so good). However, in the end, it still comes down to ‘old school’ basics.

I can’t guarantee I will be around in another 25 years to open that storage container back up, but I can confidently say that this back workout will stand the test of time. I challenge you to give it a try.

Contact Info: mikefrancois.com

Instagram: michaelfrancois33

My Introduction to the Bodybuilding Stage At Age 56!

Photo by BodyGraphics Photography

At a Glance: Brigitte Corneille

Age: 56

Education: BA in Romance Languages with International Business

Current Residence: Johns Creek, GA

Years training (total): Less than a year

Height: 5’7”

Weight: Off Season: 112 lbs., Contest: 150 lbs.

Favorite Bodybuilding Meal or Fitness Meal: Seared black peppered tuna with spinach salad

Favorite Supplements: Lean Out, Multiple Enzyme Complex and Energy Reserve are my favorites. Why? They’re perfect for me at my age to combat fat and stomach bloating. I don’t know what I would do without them.

What would you recommend to someone who has never used Beverly supplements before? There is no going wrong with the Super Pak. It is formulated for athletes, packed with vitamin C and B complex provides hours of energy, supports a healthy immune system, and let’s not forget the chelated minerals, digestive enzyme and antioxidants.

Music: All kinds really. Yes, opera, country, rock, techno, house, etc. It depends on my mood and what I’m doing.

Most Inspiring Book: I must mention two books I read in high school that have impacted my life: Albert Camus, La Chute (The Fall) and Andre Gide, L’Immoraliste (The Immoralist). I also must recommend Way of the Peaceful Warrior by Dan Millman, and to every woman, The Spiritual Rules of Engagement by Yehuda Berg.

Hobby or interests outside bodybuilding: Love to read and as a Sagittarius, traveling. I love people and culture.

Words to live by: “Live and let live” “Do unto others as you would have them do unto you” and a very meaningful quote to me by Henry Wadsworth Longfellow: “If we could read the secret history of our enemies, we should find in each man’s life sorrow and suffering enough to disarm all hostility”

Contact:  Instagram: @Brigittecphysique

Coming from France, I grew up eating fresh, wholesome homemade cooking. No need to worry about shelf life and preservatives were rarely, if ever, used. I didn’t even know what cereal was. The French even made their mayonnaise (although now, things are changing). Water (and yes, wine) was what we drank, and soda was a treat on special occasions. So living a balanced and healthy lifestyle was always a part of me.

 
For as long as I can remember, I’ve been active. Besides running around like all kids do, I played soccer, practiced judo, and throughout the years when I came to America, took up running, which became addictive. I started having problems with my back and knees, so I turned to cycling. I’ve also trained in barre, yoga, and then a friend invited me to a kickboxing class. It was there where I first learned about bodybuilding. When I was shown photos of the bikini competitors, I thought “Oh yes, I want to look like that.” I was then introduced to a coach who taught me not only how to properly lift weights, which I knew nothing about, but also helped me with my nutrition and introduced me to Beverly International.

Being a natural ectomorph (tall, lean, long limbs with a facility to burn body fat and a hard time to put on muscle mass), I always thought I was too skinny. I tried to put on weight, but when I did gain, it went to all the wrong places and I ended up truly “skinny fat” (see my before photo). So, when bodybuilding came into my life, I jumped at the chance to get into shape and set a goal of stepping foot on stage in a bikini. (A challenging thought, but one that would ensure I must stay the course.) The first challenge was to ‘deconstruct’ my body by removing all the fat.

I’m an early riser who wakes up at 3:30 a.m. every morning to meditate and pray. At 5 a.m., I’m at the gym for fasted cardio. I go home, eat and go back to the gym for my weightlifting workout. I love it! No need to push me or remind me. Although at the beginning, I was weak in doing lunges (weak is an understatement as I couldn’t even do one) nor do a bodyweight squat properly, I enjoy pushing myself to be the best I can be. But hard work pays off and in 15 weeks, my body changed. It was far from what it ought or could be, but I didn’t hesitate to step on stage as it was my goal and I would gain experience. I was not scared like many predicted and didn’t get a rush either as I was told. I did what I focused on and came out a winner for reaching my goal. The icing on the cake was my placings of 3rd and 4th at my first SNBF show and three weeks later, I placed 5th in another. I am in love with the sport and am in it to stay.

I am still very new to this sport and know it will take time to get the body I need to step on to an NPC stage, but that is my future goal. I am now preparing for another SNBF show later in the year. I am not stepping on stage to take home a prize, although that would be nice, but to show my body improvements.

I am truly blessed, and at the age of 56, I want to show the world, which is so used to instant gratification, that all is attainable with discipline, perseverance and the right attitude. No, you do not need steroids to build muscle after a certain age. I am proof. So, what are you waiting for? Join me and take that leap of faith.

Nutrition

I keep my nutrition simple by using just one or two kinds of carbs, protein and fats. I’ve learned what types of food that my body responds positively to, and stick with them. For example, I’ve always loved sweet potatoes and respond well to them. Brown rice works okay during the off season, but when it comes close to competition, I remove it because it causes bloating. My proteins of choice are fish and protein shakes. During this off-season, I’m adding Mass Maker Ultra and UMP to gain quality muscle (especially important for an ectomorph like me). But when it comes close to competition, I keep things simple by limiting my protein to fish only. Yes, it means I have fish for breakfast, but it’s only temporary, right? For fat, I eat avocado and use olive oil. Water is also crucial. I am now able to drink one gallon, but the ideal would be more: a work in progress.

Growing up with a mom that wanted me to help her in the kitchen, I learned to use spices, which helps the taste buds especially when you eat fish five times a day.
I prepare each meal differently.

To give you an idea, here are the 5 pre-contest meals I currently eat:

Meal 1: 4oz Tilapia baked in the oven using Mrs. Dash with baked sweet potato.

Meal 2: 4oz baked cod in lemon, ginger and basil with baked sweet potato.

Meal 3: 4oz fresh seared tuna. I combine in a bowl, salt, coriander, paprika and cayenne pepper then sprinkle the mixture on the tuna that I subsequently press all sides on a plate of black pepper. I eat it with a spinach salad made with tomatoes, red onions and black pepper dressed with ¹⁄₂ tbsp olive oil and rice vinegar.

Meal 4: Corvina (4oz) is a great fish for ceviche. I marinate the raw fish for a whole day or two (the longer you marinate the fish, the firmer the meat) in fresh pressed lime juice, with red onions that I salt and then wash to remove the bitterness, jalapeno peppers and black pepper. When ready to serve, I top it with tomatoes, cucumber and cilantro with spinach salad (see meal 3) on the side.

Meal 5: Salmon baked with garlic and herbes de Provence spice.

Supplements

 

I take 2 Lean Out, 2 Multiple Enzyme Complex and 1 Energy Reserve with all five meals. At meal 1, I also take Super Pak, a daily multivitamin pack for athletes to help with performance, energy and immune system support and EFA Gold for my daily intake of healthy fats.
I cannot say enough about stacking Beverly International products like Lean Out, Multiple Enzyme Complex and Energy Reserve as the hardest part for me to lose was/is around my stomach. Lean Out helps convert carbs and fat into energy instead of storing them as fat. Multiple Enzyme Complex takes care of your bloating by helping with digestion, and Energy Reserve is your fat burning power as it contains L-Carnitine. I had just 15 weeks to complete my transformation and couldn’t have done it without them.

 

Training

My coach is great at changing my workouts every week to hit different angles because “angles are everything” (his words), for variation so that my muscles are constantly challenged. My exercises consist of variations of Push, Pull, Leg training splits using different intensity techniques. I typically do 3 or 4 sets of 10, 12 or 15 reps or until failure.


Monday:
Legs

Tuesday: Off (no weighs or cardio)

Wednesday: Abs/ Back/ Rear Delts

Thursday: Chest/ Delts/ Triceps

Friday: Legs

Saturday: Abs/ Back/ Biceps

Sunday: Chest/ Delts/ Triceps

 

Here are a couple of examples of my current workouts:

My usual Ab workout is 3 tri sets of Crunches (15 reps), Reverse Crunches (15 reps), and Planks (1 min).

An illustrative Back workout might be 3 sets of 1-Arm Rows (12 reps) supersetted with Cable Straight Arm Pulldowns (15 reps); and 3-4 tri sets of Single Arm Kettlebell Pullovers (12 reps), Reverse Cable Flyes (20 reps), and Band Pull Apart (20 reps).

 

Cardio

 

 

During the off season I do 20 minutes of cardio six days a week using the stair climber, elliptical, treadmill and bicycle. At the beginning of contest prep I increase cardio to 30 minutes for the first 4 weeks, and increase it again to one hour the next 4 weeks. Then as my conditioning gets better and better, I reverse the process, going back to 30 minutes and then 20 minutes the last weeks before the contest. This is to prevent me from becoming too skinny and drawn.

 
Although we’re experiencing the coronavirus Covid-19 crisis, I am blessed to have a gym that I can work out in. As of now, my competition has not been canceled, but only time will tell. Canceled or not, I will stay the course and continue to train and eat right. So, until next time, y’all stay safe and healthy.

From Start to Finish: Conquering the Course and the Stage

I have always exercised in one form or another.

When I was younger, raising kids, and building a practice, I was limited to quick trips to the gym or a workout in the basement. Once my children were grown and my practice was more established, I had more time to devote to my fitness and became really involved in endurance sports. My first 5K led to a half marathon, which led to a full marathon and before I knew it, I had completed over 60 full marathons, including one in every state. I finished a hundred mile run from Key Largo to Key West.

I became interested in triathlons and worked my way up to a full Ironman. Training at that point consisted of 100-mile bike rides in the morning, 2-mile swims in the Detroit River in the evening, and running as often as I could. I snuck in some cross-training with weights a couple times a week, but for the most part my exercise was aerobic in nature.

That all changed when my wife, Sandy, convinced me to attend a bodybuilding show with her. She had undergone a recent transformation, losing over 40 lbs with weight training and macro-focused dieting. Her gym was sponsoring the show and I reluctantly agreed to go. I was inspired by the dedication and commitment of the athletes that competed. I told my wife “next spring we are going to be on that stage”.


As a runner, my philosophy regarding nutrition was that I could eat and drink whatever I wanted, and I would just run it off. My weight was good, but I didn’t always look or feel the greatest, and as I got older my blood work was not so great. My cholesterol was climbing, and my blood sugar was bouncing around. I knew some disciplined eating would be good for me. I hired a coach, who gave me some starting macros. Because I was still running and cycling while I was training for my first show, my macros were pretty generous. I ran four marathons while I was training for my first show, so I was really putting my coach to the test. But with a solid nutrition plan and supplementation with Beverly products I was able to drop from 162 lbs to 147 lbs and still maintain lean muscle mass. The 2019 ANBF 3D Fit show went well for me. At the age of 55, I took first in four of the six divisions I competed in, and earned a pro card from the ANBF in Classic Physique and in Master’s Physique.

I had been using UMP for years and recommending it to my patients and training clients. However, when I started competitive bodybuilding, I researched the rest of the Beverly products line by reading prior issues of “No Nonsense” and I even made a few phone calls to the Beverly Advisor Team with questions. Don’t hesitate to reach out to them for advice, they are very helpful and knowledgeable with sports nutrition.

Supplements

When training for a contest I use an array of Beverly Supplements.

Strength and Growth Factors

I take Mass Aminos, Ultra 40, and Quadracarn
pre and post workout, as well as with each meal.

Pre-workout and Recovery

Up-Lift, Glutamine Select, and Muscle Provider

Fat Loss

Lean Out, 7-Keto MuscLean, and Energy Reserve

General health and Vitality

Multiple Enzyme Complex, EFA Gold, FitTabs
or Super Pak, and ZMA 2000

I take Multiple Enzyme Complex with every meal because it helps make nutrients more bio-available and helps minimize digestive disturbances associated with a high-protein diet. I also try to consume 1-2 gallons of water per day.

Favorite Recipe

Chocolate Mousse with Berries

1 cup nonfat Greek yogurt
¹⁄₂ cup low fat cottage cheese
¹⁄₂ scoop chocolate UMP
¹⁄₂ cup strawberries
¹⁄₄ cup raspberries

Combine yogurt and cottage cheese and mix UMP in slowly to prevent clumping. Top with berries.

Macros: Protein 46.9, Carbs 25.5, Fat 3.2

Training Schedule

I lift at home in the mornings 6 days a week with a three-day split:

Chest/Triceps
Back/Biceps
Shoulders

I sneak to the gym at lunch a couple days a week to do legs and abs. Being a runner, I have skinny legs, so I’m trying to spend some extra time working lower body.

I do 15-20 total sets for large bodyparts and about 12 sets for biceps and triceps.

Favorite exercises include DB Bench Presses (incline, flat, and decline), Pushups, Pullups, Shoulder Presses
(DBs, Arnold Presses), and Kettlebell Presses.

For legs I pre exhaust with Leg Extensions, then do Squats, Deadlifts, Leg Presses, and Leg Curls.

I run 3-5 miles a couple of days per week after weight training and do a long run or a race on Sunday.

Recovery Advice

Training 6-7 days a week at any age requires focused recovery:

Chiropractic care: Get regular adjustments, it’s huge!

Supplementation: Give your body what it needs to rebuild- adequate protein with UMP or Muscle Provider. Amino acids from Mass Aminos and Glutamine Select. Nighttime recovery with ZMA 2000.

Sleep: Your body needs adequate rest to grow.

Soft tissue techniques like massage therapy, Graston technique, and even Epsom Salt baths. If pro athletes are using this stuff, you probably should too!

Biggest Challenges

I love weight training and natural bodybuilding, but I’m not ready to give up endurance sports. When my calories start dropping during show prep, it can be difficult to have enough carbohydrates to fuel a long run. Timing is critical, so I try to consume most of my carbs pre- and immediately post workout so that they are a source of fuel and glycogen replenishment. If you are going to consume any high-glycemic carbs it is important to do it during this window. At any other time try to consume low glycemic carbs so your insulin is not spiking later in the day. I also try to take most of my supplements around this window. I feel like my body is like a sponge during and after exercise and much more likely to absorb macro and micronutrients.

Timing of workouts can also be a challenge. I need to put enough training days between a hard leg day in the gym and my long runs or speed days. Heavy leg days need to be avoided for about 5 days before a race.

Future Goals

Now that I completed my 50-states goal, I am going to try to run a full marathon on every continent, so races in South America, Africa and Antarctica are on the horizon. In between I want to focus on adding some muscle to my legs and shoulders (not an easy task for a runner in his fifties!) so I can better compete in the classic physique bodybuilding category as a pro.

How I Won the Tampa Pro & A Ms Olympia Invite

Photo by BodyGraphics Photography

At a Glance: LaDawn McDay

Age: 46

Occupation: 23 years as an educator (currently HS special education), Manager of 1 Fit Joker Tanning

Family: “Mama Ruby”, Jay Pratt, Lexi (dog), Tyke (cat)

Current Residence: Detroit, MI

Years training (total): 20 years, Competing (16 years)

Height: 5’4”

Weight: 165 (off-season), 150 (contest)

Favorite Bodybuilding Meal: A special meal consists of grilled salmon with Brussel sprouts, walnuts and grilled apples over quinoa, or Beverly International UMP Chocolate Pancakes (see sidebar for recipe

Favorite Supplements:
Super Pak:
Provides all the macronutrients/vitamins I need
UMP:
My favorite meal replacement
ZMA 2000:
Helps improve my rest and sleep
Glutamine Select:
This is great for my recovery
Muscularity:
When dieting, it’s the best BCAA formula for preserving muscle

What would you recommend to someone getting started on Beverly supplements? I would recommend starting with a good source of protein such as Ultimate Muscle Protein or Muscle Provider, I would also include Super Pak or FitTabs as a great vitamin/mineral source, Glutamine Select to relieve muscle soreness and speed recovery time and Lean Out as a fat burner.

Music: I have been listening to Ozzy Osbourne, 90’s Classic Rock and the Blues

Most Inspiring Book: Left to Tell by Immaculee llibagiza and The Purpose Driven Life by Rick Warren

Hobby or interests outside bodybuilding: Spending time with my wife and puppies

Words to live by: “If you really want to do something you’ll find a way, if you don’t you’ll find an excuse”- Jim Rohn

The Road to the Olympia Qualification

In the competitive world of bodybuilding, 2020 began like the 15 previous years of my contest prep history. My vision and goals were discussed. A plan was executed
to showcase my growth and improvement from the previous season. With a contest prep diet in hand, Beverly supplement list, cardio and training schedule too, I was well on my way to producing my best package ever. Oh the excitement I felt while selecting the perfect show, making travel arrangements and focusing on my competition goals.

 

I was about 6 weeks out from my first competition of 2020 and for the first time in years, I felt that I was ready to display my best look on stage. Like everyone, I was in total disbelief when the news spread about a virus with the name Covid-19. This virus made an impact on our lives in a matter of days as I watched the life that I was so comfortable with stop abruptly. The fear, doubt and disbelief that plagued most of us during the quarantine was almost too much to bear. All aspects of life including age, occupation, race, religion, gender and your community felt the effects of this pandemic. My community was hit hard by Covid-19 with friends, family and students fighting the virus head on. The governor immediately passed executive orders to shut down all businesses including the gym and all K-12 school buildings. So began the quarantine life.

What am I going to do now?

Here I am prepping for a show and my livelihood has now been taken away and for how long? The two most important places that are an integral part of me and define who I am have been taken away. How can I prep for a show if I can’t train? What am I going to do if I can’t interact with my students and families who depend on me for guidance and support? What will happen to my students? What about my mother who is in and out of the hospital and considered high risk? My mind became consumed with negative thoughts. I became complacent and made excuses as to why attempting to compete during the pandemic was a waste of time. I mean who could possibly think about a diet at a time like this?

I Have to Make a Decision!

After several weeks of being in quarantine things began to shift in a more positive direction. I began to teach remotely while reconnecting with students, staff and family. I was feeling like I could fight through this. My coach, Jay Pratt, made it clear that we had work to do. I had competitive goals that still needed to be met. My goal was still the same, bring the best version of me. He pointed out that I should take advantage of the time in quarantine and make the best of it. He gave me the tools and support that I needed to persevere. He created a quarantine plan that incorporated a more rigid schedule for prepping and eating meals as well as a cardio and training schedule that could be implemented around my remote teaching. This gave me purpose and order among all of the chaos. From there I had to check in 2-3 times
a week with pictures and a log to ensure that I was utilizing all of the tools he gave me. This also allowed him to make any adjustments to meals or cardio sessions. As the show date approached, I was feeling great and back on track. We added grueling posing sessions after each workout to improve my conditioning.

The Tampa Pro

The IFBB Tampa Pro is one of the most competitive shows outside of the Arnold Classic and the Olympia. I have competed in this show five times with placings as high as third and as low as 16th but this time would be different. I really wanted it and I was done making excuses. The Tampa Pro was also an Olympia qualifier this year. This would be the first time in six years that the Olympia would again host a Women’s Bodybuilding division. Most would think that my past placings would discourage me from trying a 6th time to be in the winner’s circle. I don’t give up so easily. Going to the Olympia would be a dream come true. I was determined and focused plus I had something to prove to myself. If I can train, stay healthy in a community that was hit hard by Covid, I can accomplish anything.

Competition Day

This was it, the moment that I had been waiting for. I was ready to take the stage. When I removed my mask and entered the stage, I was confident, poised and knew without a shadow of a doubt that the judges would be seeing a new and improved version of me. Later on that evening, I received the best news of my competitive history, and for the first time since turning pro, I finished in first place with a Ms. Olympia qualification in hand. This was the best feeling in the world.

Presentation Tips

If I could offer any advice when it comes to presentation is to begin posing at least 8 weeks before any competition. You may even want to hire a posing coach in your area. Stage presence is extremely important and you want to make sure that you are confident on stage and showcase poses that compliment your physique.

What I have learned during this journey is quite simple. “If you really want to do something you will find a way”. Patience, perseverance, dedication and a good support system helped me win the Tampa Pro amidst a pandemic. The work doesn’t stop now. I will take the tools that I used during this pandemic and apply it to my journey of the Ms. Olympia.

 

Diet Plan
Pre-Contest (Starting 12-14 weeks out)

Meal plan remains the same give or take a few ounces of protein here or there.

Meal #1: 1 cup of egg whites, 1 whole egg, green veggies (spinach), ¹⁄₂ cup oatmeal

Meal #2: Muscle Provider 2 scoops with water

Meal #3: 4-5oz chicken breast, salmon or white fish, 1 cup green veggies, ¹⁄₄ cup rice

Meal #4: Same as meal 2

Meal #5: Same as meal 1 without the oatmeal

Meal #6: 3oz NY strip and 6-7 asparagus spears

 

Supplement Plan

(I use all the supplements listed leading up to show date)

Super Pak: each morning with Meal 1 after training

Lean Out: (2-3 capsules twice a day) each morning before fasted cardio and again in the afternoon with my 2nd session of cardio

Glutamine Select: (1 scoop, 1-2 times a day) each morning during my lifting session and again in the afternoon with my 2nd cardio session (as I am getting closer to my contest date)

Muscularity: (2-3 with every other meal) with Meals 1, 3 and 5

Advanced Antioxidant: (1-2 tablets) with Meal 1 or 2

Muscle Provider: (2 scoops in water twice a day) as a Meal replacement.

 

Beverly International

UMP Chocolate Pancakes

Ingredients: 2 Scoops Ultimate Muscle Protein chocolate, 3 egg whites, ¹⁄₄ cup oatmeal, add enough water to make a batter consistency.

Directions: Mix ingredients. Cook in a pan at low heat until little bubbles appear and pancakes start to brown. Flip and wait a minute or so, and bam! Perfect pancakes!

 

Training Schedule

As I am writing this, gyms in my state are still closed. During quarantine I had access to some equipment and was able to train my upper body without having to make any adjustments. But I did have to make adjustments on leg days so I’m sharing both my pre-Covid leg training as well as that which I followed during quarantine. I typically train 2 body parts per day hitting each twice per week. The second go around may be higher repetitions and less weight than the first session. I also use resistance bands as much as possible, high repetitions with medium weight.
 


DAY 1: LEG TRAINING (Prior to Gym closing)

DB Walking Lunges 4x20

BB Squats 5-6x20

Leg Press Machine 4-5x30

Leg Extensions 4-5x30

Lying Leg Curl Machine 4-5x20

Standing Leg Curl 3x20

Glute Bridge with Plate 4-5x15

Hyperextensions or DB Deadlifts 3x1

 


DAY 2: SHOULDERS

Shoulder Press 4x20

Lateral Raise 5x20

Front Raise 5x20

Rear Raise 5x20

Upright Rows 4x20


DAY 3: BACK

Lat Pulldown (wide grip) 5x20

or

Pull Ups 5 sets to failure

Lat Pulldown (close grip) 5x20

Dumbbell Rows or T Bar Row 4x25

Dumbbell Pullovers 5x20

Deadlift or Hyperextensions 4x15

 

 

 
DAY 1: LEG TRAINING (During Quarantine)

Alternating Lunges 5x20-25

Jump Squats 5x25

Dumbbell Squats 5x25

Step Ups (with DB) 5x20

Glute Bridge (with DB) 5x25

DB Donkey Kick 5x15 on each side

Mountain Climbers 5x30

Burpees 5x20

Jumping Jacks 5x25

 

 

DAY 2: Bicep/ Tricep

BB Curls 5x15

DB Curls 5x20

Hammer Curls 4x20

21 Curls 5 sets

Triceps Kickbacks 5x20

Triceps Pushdowns 5x20

Bench Triceps Dips 5 sets to failure

 

DAY 3: Chest

Push-ups 4x20

Dumbbell Flye 5x20

Dumbbell Bench Press 5x20

Incline Dumbbell Press 5x15

Incline Dumbbell Flye 5x15

 

 

I usually spread my cardio sessions throughout the day. 2-3, 30-minute sessions, 5-6 days per week focusing on intensity.

My first session of cardio is always fasted.

Session 1: (5-6 days per week)

Walk 2 minutes, run 1 minute for 30 minutes


Session 2:
(4 days per week, skip on leg day)

Stairs/Bleachers, run up, walk down (30 mins)

 

Session 3: (5-6 days per week)

Cycle Bike, vary resistance for 30-45 minutes

 


Abdominal Exercises – 5-6 days

Leg Raises 3-4 sets of 30

Crunches 3-4 sets of 5

Scissors 3-4 sets of 30

Twists 3-4 sets of 30

Dedication, Discipline, Work Ethic…

Photo by Jason Ellis

At a Glance: Ryan Stanton

Age: 45

Occupation: Personal Trainer

Family: Wife, Tiffany, and dogs, Vegas and Elvis

Current Residence: Bloomington, IN

Years training (total): 38

Height: 5’10”

Weight: 205 (off-season), 190 (contest)

Favorite Bodybuilding or Fitness Meal: 96% lean beef, jasmine rice, and veggies

Favorite Supplements: My favorite supplements are the Graham Cracker and Angel Food Cake flavors of Beverly’s UMP protein powder, Up-Lift, Super Pak, 7-Keto MuscLean, and Glutamine Select.

What would you recommend to someone who has never used Beverly supplements before? For someone that is just starting to take supplements I recommend Beverly’s UMP protein powder, Up-Lift pre-workout and Super Pak (multivitamin). For someone looking to lose fat I recommend adding 7-Keto MuscLean.

Music: Rap and Hip Hop

Most Inspiring Book: "A Season on the Brink” by John Feinstein

Hobby or interests outside bodybuilding: Spending time with my wife and puppies

Words to live by: “Live life with a purpose.”

I graduated college with a criminal justice degree and took a position at a prison for two years, where I was the Riot Team Fitness Instructor. After two years at the prison, I decided to pursue a career in personal training and started a personal training business out of the Iron Pit Gym in Bloomington, IN. My personal training business is now in its twentieth year. I give the work ethic that I learned from my parents credit as the most important reason my business has been successful for this long. I train a wide variety of clients, from people who just want to live a healthier life to elite bodybuilders and athletes. My favorite part about personal training is, I get to help people change their lives.

 

I was first introduced to Beverly International products from a member at the Iron Pit Gym back in 2007. The first supplements I used were UMP, Lean Out, and 7-Keto MuscLean. In 2011, I heard about a new division that was about to be introduced into bodybuilding called men’s physique. I did some research and found out that it was a division for people who want to focus on an athletic look, and in 2012 I competed in my first men’s physique competition. From there I was hooked. For the next two years I competed and won a number of contests culminating in earning my IFBB Pro Card in 2013.

I continued competing over the next few years – but without Beverly International supplements. You see, on winning my pro card I was offered a sponsorship by a different nutrition company and as part of the deal I couldn’t use Beverly. However, I decided that it was more important to use and recommend the best products on the market, even if I did have to pay for them. I’m happy to say that I am now a Beverly International distributor and able to recommend them to all my family, friends, clients, and followers. Now, with Beverly again in my supplement stash, I’m back on track to train and successfully compete again in 2020.

One more thing I’m kind of proud of – my photo is on the cover of a recent novel, Reign by Elizabeth Knox, and will be on the cover of at least seven more novels that will be published soon.

In the rest of this article I’ll detail my current diet, supplement, and workout plans.

I follow a pretty strict diet year-round so that I'm always just a fewweeks away from top condition for a contest or photo shoot.

 

Year-Round Daily Meal Plan

Meal #1: 6 egg whites and 1 whole egg, 1 cup jasmine rice, half an avocado

Meal #2: 2 scoops of UMP protein mixed with ¹⁄₂ cup oatmeal

Meal #3: 8oz lean meat, 1 cup of jasmine rice, 1 cup veggies

Meal #4: 2 scoops of UMP protein

Meal #5: 8oz chicken breast, 1 cup jasmine rice, 1 cup veggies

Meal #6: 8oz tilapia, 1 cup veggies

 

Year-Round Supplement Schedule

Super Pak: 1 pak with Meal 1

Muscle Synergy: 2 full scoops before workout

Up-Lift: 1 full scoop before workout

Muscle Mass: 5 tablets with pre-workout and post-workout meals
(10 tablets total)

UMP: 2 scoops twice a day

 

Pre-Contest Adjustments

My pre-contest diet adjustments are minimal. I drop the whole egg from meal 1 and drop the rice at meal 5. I also substitute tilapia for chicken at meal 5.

Supplement-wise, I add Glutamine Select and 7-Keto MuscLean to my year-round supplement program. Battling low energy during contest prep is one of the hardest parts of competing, so I use Beverly’s Up-Lift to give me the boost of energy I need to have a good workout. Glutamine Select helps my body recover so I can continue to work out hard even when my body is running on low energy. 7-Keto MuscLean makes losing those last couple pounds of bodyfat (at my age, 45) possible.

 

Training

4 on/ 1 off

DAY 1: BACK

Pull Ups 4x12
Dumbbell Rows 4x10
T-Barbell Row 4x10
Lat Pulldowns 8x10
Cable Rows 6x12
Rack Pulls 4x10
Dumbbell Shrugs 4x10

 

DAY 2: CHEST / SHOULDERS

Flat DB Bench Press 4x10

Incline DB Press 5x10

Decline DB Press 4x10

Incline Flyes 4x12

Cable Flyes 8x12

DAY 3: ARMS

Triceps Extensions 8x12

Skull Crushers 4x10

Kickbacks 4x12

Straight Bar Curls 4x10

Hammer Curls 4x10

Machine Curls 8x12

 

 

DAY 4: LEGS

Squats 4x10

Leg Press 4x10

Walking Lunges 4x20

Leg Extension 8x12

Leg Curl 4x12

Calf Raises 4x20

 

DAY 5: DAY OFF

ABS

2-3 times a week doing 4 sets of one or two exercises. As I’m getting closer to a competition or photoshoot, I add more sets and/or exercises.

CARDIO

I always try to get in 30 minutes of slow and steady cardio 4-5 times a week. If a contest is approaching, I’ll increase the number of days depending on how my body is responding.

NoNonsense 2021-2020 Collection

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How to Stay Fit After 40

Fit women over 40… are they really just genetic anomalies who miraculously keep their six pack abs well into their 40’s and 50’s?

Do they spend hours upon hours in the gym sculpting the perfect butt and snacking on celery…. Well, if you have ever wondered how to stay fit after 40, I have some really good news for you. It is absolutely possible. In fact, I am proof. Just before I turned 46 this year, I took part in the fitness photo shoot that ended up on the cover of the newest FITBODY Magazine.

As an online fitness coach and entrepreneur running the full FITBODY brand, I work every day with women. Your time is tight. Most women do not have the luxury of spending hours upon hours a day working out. Food-wise, we want to enjoy our food and to be able to EAT! Personally, I happen to like celery, but l am also partial to the occasional burger and wine.

So how do you do it? How do you stay fit when you are heading into menopause with hormones shifting, skin sagging and energy waining? Whether you are noticing that it is easier to gain weight now or that the same old tricks that helped you drop that last 10 pounds before just don’t work, let me share with you some of my best fitness secrets…

Start the Morning the Right Way

Breaking that fast first thing in the morning might not be in vogue with the latest intermittent fasting gurus, but what I can tell you is that including a healthy breakfast packed with protein has been the recommendation of health experts and doctors for ages. And for good reasons. A healthy morning meal can curb early afternoon hunger helping you avoid that snack attack mid-day.

 

There is also something deeply profound about starting your morning in a positive direction. When you eat a healthy breakfast you set the rest of your day on track to keep making healthy choices. Additionally, high protein breakfast foods are recommended for women as they enter menopause because of their high protein and iron content. Over the last month, I have started each day with 2 scoops of Beverly International’s PBP (Plant-Based-Protein) with 12 ounces of almond milk and a few ice cubes. Literally the best plant-based protein I have ever tried. I crave it every morning!

Fill Up on Fruits & Veggies

Fit women know that vegetables and fruits are nutritional gems with tons of nutrients and super low calories. And talk about fiber. Veggies in particular are super filling and help stave off hunger allowing you to eat less total calories in your quest to stay fit over 40. I suggest filling your plate half full of veggies for lunch and dinner meals and then including fruits as a snack 2-4 times a day. Fruits, like grapefruit and berries along with leafy green vegetables tend to be excellent choices.

Load Calories Earlier in the Day

While the quality of your food is most important, there are benefits to eating the majority of your calories and carbs early in the day if you want to stay fit over 40. Ideally try to get in about 70% of your daily calories before 4 pm.

Be Your Own Chef

Whether you realize it or not, restaurants load seemingly healthy options with extra oil, sugar and butter that can add up calories quickly. They also have ridiculously large portion sizes that can derail your best efforts to stay fit and healthy. While you don’t want to avoid eating out altogether, be sure that most of your meals are cooked at home in your own kitchen. When you are in control of your food preparation, you make better choices.

Watch Your Calorie Intake

We all know that eating too many calories causes weight gain but did you know that too little calories can be just as damaging to your metabolism. Finding that happy medium where you are taking in enough to fuel your workouts and day, but not so much that you add fat, takes some balance. I recommend women that want to lose body fat start with their resting metabolic rate (the number of calories your body burns at rest) and adding 200-300 to account for daily activity. Be sure you are also exercising at least 30 mins every day. If you are trying to stay fit and more so want to maintain, take your resting metabolic rate and add 500-700 calories. Tracking your calories with an app like My Fitness Pal helps you pay attention to your food and make better choices for the long haul.

Avoid Sugar, Except in Moderation

Sugar is enemy number one for fit women over 40. Sugary coffee drinks, sodas, juices, desserts, energy drinks… no matter where it comes from added sugar spikes your insulin and causes serious cravings. Cut back on sugar to avoid adding bodyfat. Making the jump to water or zero-cal drinks can also lower your risk for disease like diabetes.

Wine Once a Week

While there is some research that moderate alcohol intake can be beneficial for certain groups, the bottom line is that most alcoholic drinks are full of empty calories that lower your inhibitions and make you more susceptible to snacking. Have you ever noticed that your will power to avoid those fancy cheese and crackers seems nonexistent after a few drinks? Women should keep alcohol consumption limited. I recommend having 1-3 drinks once a week if you really want to stay on track.

Fire Up Your Metabolism

Pound for pound, muscle burns more than double the amount of calories fat does while your body is at rest. While you may think of cardio as fat burning, putting on more muscle will actually help you burn more fat while you sleep or sit on the couch. This is key for a speedy metabolism because even the most active woman likely spends more time sitting and sleeping than moving.

Build Muscle

Over 40, there’s a pretty simple rule when it comes to your muscles: you have to use them or you’ll lose them. While nutrition is a very important part of the picture, in order to maintain, let alone build muscle mass, you need to be lifting weights. Your muscles are constantly going through a state of being broken down and rebuilt. That’s part of life. Your muscles grow when the amount of protein synthesized within them eclipses the amount that is broken down.

People naturally lose muscle after 40, especially women after menopause. Because muscle burns more calories than fat, this can slow down your metabolism and make it harder to shake those stubborn pounds. Strength-training exercises like lifting weights can help you keep those muscles. I recommend that you train with weights at least three days per week, and preferably five.

Have Your Thyroid Checked

If you’re eating healthy and exercise regularly and are still finding you can’t lose weight, your thyroid may not be working as it should. This happens in a small percentage of people, and it’s most common over 40. In addition to weight gain, it can also cause fatigue, joint or muscle pain, and depression. There are medications that can help, so check with your doctor if you think that might be an issue.

Include the RIGHT Supplements

For the last 20 years I have diligently included Beverly International supplements in my own overall health plan and recommended them to thousands of women for two reasons. One, because Beverly literally has the highest quality supplements on earth and two, because they simply work. I have seen consistent, solid results from their time tested, no nonsense formulas. There is a reason that Beverly has been around so long when many supplement companies have come and gone over the last few decades.

You can count on Beverly to deliver for you again and again. Truly, finding Beverly changed my life all those years ago and I count on them to support me and my clients for the next 20 years as well!

LEAN OUT

A must-have for women and offers a unique formula that works in two ways to create a metabolic environment optimal for getting lean. First, it helps your body transport fat released from adipose tissue to other tissues like your liver and muscles where it can be burned as fuel. Second, it helps your metabolism handle carbohydrates more effciently. Personally I find I have significantly less cravings for sweets when I take Lean Out regularly.

GH FACTOR

GH Factor supports healthy growth hormone (GH) secretion, naturally, with a clinically based blend of arginine and lysine. This combination of amino acids has been shown to raise GH levels by up to 8-fold. Your body secretes GH in pulses throughout the day, with the biggest pulse typically occurring in the early stages of nighttime sleep. With increasing age, the secretion of GH tends to decline. I like to keep a bottle in my bathroom so I can take it first thing in the morning and again right before bed as it works best on an empty stomach.

QUADRACARN

I HIGHLY recommend women over 40 incorporate Quadracarn, especially if they are experiencing some of the very common issues women have like decreased libido, decreased energy and mood. Most women notice improvements in energy, mood, cognitive performance, sexual health, testosterone (yes, we actually need that too), vascularity, pumps, muscle hardness, stamina, and recovery.

GLUTAMINE SELECT

Glutamine Select supports the fastest possible improvements in the appearance and performance of your physique by tackling a little known but pervasive condition known as "anabolic fatigue". Use before, during, and/or after training. You can also take Glutamine Select between meals to sustain blood sugar levels while dieting. I notice a huge difference in post workout soreness and how quickly I recover when I include Glutamine Select.

ULTIMATE MUSCLE PROTEIN

This delicious 5-star protein powder will simplify your diet while helping you build and preserve lean, strong muscle as you loose fat, which is critical for women heading toward menopause. Lean, sexy muscle is key to boosting your metabolism and that is where UMP really shines. Did I mention how amazing it tastes? Seriously the best tasting protein powder I have ever tried. AND you can cook with it! Check out some of my favorite recipes (julielohre.com/best-protein-powder-recipes)

Get Support & Accountability

Having a trusted coach who cares about you and your goals can impact your ability to stay on track. With my online training program, I work exclusively with women world- wide that want to look and feel their very best. Many of the women that I work with are busy and in need of a straight forward plan to help them focus specifically on their goals. I take the guess work out of both training and nutrition while providing structure, guidance, and accountability. If you need an online fitness coach to not just line out your nutrition and workout plans but also to be there throughout the whole process, I would love to see if we might be a match. Check out JulieLohre.com for more details.

Male Muscular Weight Gain Level 3

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

Weeks 10-11     2-Week Gaining Phase

Week     12        1-Week Hardening Phase

 

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 UMP and Muscle Provider.

During the hardening phases you should eat primarily egg whites, chicken breast, turkey breast, and UMP 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

Remember that 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 of time.

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 UMP 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.

Portion Size

Remember you can adjust portions or add or decrease a meal as needed to average a one-half to two pound weight increase each week.

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.

 

MAXIMUM MUSCULAR WEIGHT GAIN PROGRAM - MALE

Gaining Phase (Weeks 1, 2, 3, 4, 6, 7, 8, 10, 11)

ESSENTIAL SUPPLEMENTS for the Gaining Phase

Super Pak – with meal #1

Creatine Select - Load with 4 scoops per day for 5 days, then 1-2 scoops daily

Mass Aminos – 4 with each meal

Ultra 40 – 4 with each meal

1-2 Multiple Enzyme Complex with meals #1, 3, and 5.

 

ADVANCED (Add one or more of the following):

Quadracarn – 3 tablets, 3 times daily

Muscle Synergy - 8 tablets twice daily or 1 scoop Muscle Synergy powder twice daily

Glutamine Select – 2 scoops before, during, or after training

ZMA 2000 – 3 at bedtime on empty stomach

 

Meal #1

3 whole eggs

5oz lean beef or 1 cup cottage cheese

¾ cup oatmeal

Option B: 4 egg omelet with 2oz cheese, 2 slices whole-grain toast with almond butter, 1 apple.

 

Meal #2

Protein Drink: 2 scoops UMP, 2 tbsp healthy fat source (olive oil, flax oil, almond butter) or heavy cream. – Optional: 1 serving low carb fruit.

Option B: 1 can tuna (water packed), 1 cup cottage cheese and ½ cup pineapple (unsweetened).

 

Meal #3

8oz chicken breast (or other lean protein source),

1 cup cooked brown rice (or other complex carbohydrate source).

Optional: 1 or 2 servings of low carb fruit or vegetables.

Option B: 6oz roast beef, 1 or 2oz Swiss cheese, 2 slices rye bread, 1 apple, salad.

 

Meal #4

1 can tuna or 6oz turkey breast

½ cup cottage cheese

½ cup pineapple (unsweetened) or 1/2 cantaloupe

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

 

Meal #5:

10oz steak, pork loin, chicken, turkey or fish

8-10oz baked potato or sweet potato

1-2 cups low carb vegetables or salad.

 

Meal #6: Protein pudding – mix 2 scoops UMP in a bowl with just enough water to make a pudding texture. Add one tablespoon of almond butter, walnuts, or heavy cream.

Option B: 6 egg whites, 3oz chicken breast, one serving low carbohydrate vegetable or fruit

 

Training Days Only

30 Minutes before training: 2 scoops Mass Maker Ultra  mixed in 8oz water

Immediately after training:  2 scoops Mass Maker Ultra  mixed in 8oz water (Eat your next meal about 60 minutes after your Mass Maker shake. You may also add 1 scoop Muscle Provider to your post training shake.

 

HARDENING PHASE NUTRITIONAL PROGRAM

(weeks 5, 9, and 12)

ESSENTIAL SUPPLEMENTS for the Hardening Phase

Super Pak – with meal #1

Lean Out - 2 capsules with each meal or shake

Density - 3 tablets per meal

Ultra 40 – 4 with each meal

 

ADVANCED

Muscle Mass BCAAS - 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.

Mass Aminos – 4 tablets with each meal (Mass is still valuable during the Hardening Phase, but not essential).

Glutamine Select 2 scoops in 16oz water, sip before or throughout training sessions

 

Optional                                

Up-Lift - Beverly’s hybrid training formula would be very beneficial to keep up your “training drive” while consuming fewer calories during the “hardening phase”. Take 2 scoops before training and 1 scoop half way through your training session.

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

 

Hardening Phases Meal #1:

1 whole egg, 5 additional egg whites

5oz chicken breast or turkey breast

½ cup oatmeal; 3 EFA Gold capsules

 

Meal #2:

Protein Drink - 2 scoops UMP, 1 tbsp healthy fat source (olive oil, flax oil, almond butter) or heavy cream

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

 

Meal #3:

8oz chicken breast (or other lean protein source)

½ cup cooked brown rice (or other complex carbohydrate source).

Optional: add one or two servings of low carb vegetables.

 

Meal #4:

6oz tuna (water packed) or 6oz turkey breast

1 or 2 servings of low carb vegetables or ½ cantaloupe

Option B: Protein Drink with 2 scoops Muscle Provider or UMP mixed in 16 ounces water.

 

Meal #5:

10oz chicken breast, turkey or fish

1-2 cups low carb vegetables or salad; 3 EFA Gold capsules.

 

Meal #6: Protein pudding – mix 2 scoops UMP in a bowl with just enough water to make a pudding texture.

Option B: 6 egg whites, 3oz chicken breast, one serving low carbohydrate vegetable

Male Muscular Weight Gain Level 2

This plan is for the intermediate or advanced bodybuilder who wants gains in muscle mass and muscularity.

MASTER SUPPLEMENT PROGRAM FOR GROWTH AND MUSCULARITY

Super Pak –with meal #1

Creatine Select - Load with 4 scoops per day for 5 days, then 1-2 scoops daily

Mass Aminos – 4 with each meal

Ultra 40 – 4 with each meal

 

OPTIONAL (Add one or more of the following):

Quadracarn – 3 tablets, 3 times daily (if you are 35 or over)

Muscle Synergy - 8 tablets twice daily or 1 scoop Muscle Synergy powder twice daily

Glutamine Select – 2 scoops before, during, or after training

ZMA 2000 – 3 at bedtime on empty stomach

Meal #1

2 whole eggs + 4 egg whites

6oz lean beef

1 cup oatmeal before cooking (optional: add cinnamon, raisins and a banana)

I know a lot of you have trouble eating a lot in the morning so here are two options:

Drink Option: 2 scoops Ultimate Muscle Protein + 2 scoops cottage cheese (use the Ultimate Muscle Protein scoop) mixed with 2 tbsp heavy cream and 12oz water

Alternate Meal Option: 4 (whole) egg omelet with 2oz cheese, ½ grapefruit or ½ cantaloupe, 1 cup oatmeal

 

Meal #2

1-2 scoops Ultimate Muscle Protein + 2-scoops Mass Maker Ultra*

 

Meal #3

8oz chicken (before cooking) or other meat listed above

8oz sweet potato, potato, or 1 cup cooked rice

2 cups vegetables or 1-piece fruit (apple, orange, cantaloupe, nectarine, peach, a cup of berries)

or

8-12oz roast beef, chicken or tuna made into 2 sandwiches with 4 slices whole grain or rye bread, 1-piece fruit

 

Meal #4

1-2 scoops Ultimate Muscle Protein + 2 scoops Mass Maker Ultra*

 

Meal #5

10-12oz sirloin steak (lean) or other meat

8oz sweet potato or baked potato

2 cups vegetables / salad / or fruit

 

Meal #6

3 scoops Ultimate Muscle Protein, 3 tbsp Heavy Whipping Cream, 18-20oz water*

OR: 9oz sirloin strip steak (lean) or 10oz chicken + 2 cups vegetables - no potatoes or other starchy vegetables.

 

*If you find you are gaining less than ½ lb. per week mix the above in 16oz milk.

Male Muscular Weight Gain Level 1

This nutritional program is for the trainee who has reached a good state of muscularity and overall good shape, and seeks to increase the size of certain muscle groups (the extent depends on his personal goals) while keeping excess bodyfat at a minimum. The key to gaining muscular weight while reducing excess, unsightly fat is through a balanced diet with the emphasis on protein. Junk foods never add muscular weight, only fat! A proper nutritional regimen aimed at increasing muscle size should consist of the foods listed below.

I.  Proteins—your total diet should consist of 35 - 50% protein.

Beef: Beef tenderloin, Filet Mignon, Sirloin, Flank Steak, Round Steak, Top Round, Roast Beef, Ground Round, Ground Sirloin. Ground Beef (90% Fat Free or leaner)

Poultry: Chicken breast, Turkey Breast, Turkey Breast Cutlets, Ground Turkey Breast, Deli Turkey Breast.

Fish: Just about all kinds including Tuna (canned in water or fresh), Cod, Halibut, Orange Roughy, Salmon, and Tilapia

Other Meats: Canadian bacon, Pork Tenderloin

Dairy: Eggs, Hard Cheeses, Cottage Cheese

 

II. Complex (Natural) Carbohydrates— A good muscular weight gain diet contains at least 1.5 grams carbohydrates per pound of bodyweight.

The best sources are: Oatmeal, Cream of Rice, Puffed Rice, Rice Cakes, Cooked Rice (brown or white), Potatoes, Sweet Potatoes, Beans (white, pinto, kidney or black), Lima Beans, Corn, Peas.

III. Fresh Fruits (not dried or canned) - Apples, Blueberries, Cantaloupe, Cherries, Grapefruit, Grapes, Honeydew Melons, Nectarines, Oranges, Peaches, Plums, Raspberries, Strawberries.

  1. Non‑Starchy Vegetables: Asparagus, Broccoli, Brussels Sprouts, Cabbage, Carrots, Cauliflower, Celery, Cucumbers, Green Beans, Lettuce, Mushrooms, Onions, Peppers, Spinach, Tomato, Water Chestnuts, Zucchini.
  2. Fats and Oils (20-30%): Flax seed oil, Safflower oil, Sunflower oil, Olive oil, Walnuts, Heavy cream, and real butter.

 

Here is a sample menu for a good muscular density nutritional plan. If you find this is too much to eat simply cut out one of the food meals, a protein drink, or one of each. You may want to start with just 4 meals and work your way up to six over the first 4 weeks.

 

 
LEVEL 1 - RECOMMENDED WEIGHT GAIN PROGRAM (Excellent for hardgainers and teenagers)
 

Suggested Supplement Program:

FitTabs – 1 in the morning and 1 in the evening

Creatine Select - 1st five days: 1 scoop in 4-6oz water with four meals each day

Creatine Select – Maintenance phase: 1 scoop before and after weight training

Mass Maker Ultra – (up to 3 servings daily)

Breakfast
4 whole eggs + 1 slice cheese

1 bowl oatmeal or whole grain cereal

2 slices wheat bread

1 glass milk

Fruit

 

Mid-Morning

2 scoops Mass Maker Ultra + 12oz milk or water

(use milk if you are underweight and fairly lean)

 

Lunch

2 grilled cheese or peanut butter sandwiches

2 glasses milk

1 banana, 1 apple and/or 2 cups green salad or green vegetables

Jell-O or pudding for dessert

 

Mid-Afternoon

(Same as meal #2)

 

Dinner

8-10oz hamburger, steak, grilled chicken or fish

2 cups green salad or green vegetables

1 cup brown rice

2 pieces whole grain bread with butter

Ice cream or fruit pie for dessert

 

Bedtime

(Same as meal #2 & #4)
Recommended Snacks – nuts, fruit, cheese sticks, yogurt, etc.