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THE ULTIMATE MUSCLE WORKOUT!
No Nonsense Magazine Volume 25 #2
By: Roger Riedinger and the Beverly Advisor Team
Here's how to put your Muscle-Building Training on the Right Path
Phase 1: Mass and Power Training
There are a million and one training systems out there. Which one is best or right for you? Well, this is the “million dollar” question. Over 70 years of
Iron Game practical knowledge with weights at just about every conceivable level — Olympic and powerlifting, strength training for sports, beginning intermediate and advanced bodybuilding (drug-free and otherwise), has revealed the best ways to add solid muscle and lose fat.
It is not just laboratory stuff but lifelong observation and experience, the art and science of gaining muscle, everything from tried and true basic methods to the most complex scientific training methods. The bottom line is that almost everything works to a degree, some methods better than others. But even that depends on the stage of training and development your body is at. One thing for sure – if you don’t work out properly, get proper nutrition, and enough rest and sleep, you will not get maximum muscle growth!
The rationale behind the Ultimate Muscle Training System is that you first must lay down a foundation of size and strength. This can best be accomplished through basic exercises, heavy (for you) weights, and an increased focus on nutrition with an emphasis on frequent use of very high-quality protein and a slight overload of calories.
The first phase of our Ultimate Muscle Training System is the Mass & Power phase! The training program will last for six-eight weeks, training 3 days per week. (The second phase will continue with power exercises with a few more refinement exercises to increase muscularity. Dietary adjustments will reflect an even greater emphasis on improving muscularity by adding lean mass and more effort to cut fat. This phase will also last six weeks but with a 2 days on, 1-day off workout split.
Mass and Power Training Rules
- Train 3 days per week. No extras!
- Do only the exercises listed. Do not add anything.
- Do 3-8 reps on each work set. (On isolation exercises, go up to 12 reps.) All sets should be taken to the final rep that you can do in good form but not to absolute failure.
- Over and above warm-ups, do 3-5 work sets on each exercise.
- Rest 2 to 3 minutes between each work set.
Monday: Chest, Biceps & Triceps
Bench Press 4x5-6 (same weight after warm-up, when you get 6 reps on all 4 sets, increase the weight your next workout)
Incline Press 3x8-4
Barbell Or EZ Bar Curls 4x6
(Alternate Sets – 1 biceps, then 1 triceps)
Close-Grip Bench Presses 4x6
Alternate DB Curls or Preacher Curls 3x8-6 (use the same weight on all three sets; when you can get 8 reps on all three sets, increase your next workout's weight.)
Lying Triceps Extensions 3x8-6
Squats 5x4-6 (Begin with a couple of warm-up sets. Now select a weight that will allow you to squat in perfect form for five sets of 4-6 reps. When you can get 6 reps on every set – add weight!)
4 sets; 6-8 reps
Leg Curls 3x12-8
Standing Calf Raises 3x20-10
(Alternate Sets – 1 set standing, then 1 set seated.)
Seated Calf Raises 3x20-10
Saturday: Back and Shoulders
Deadlifts 5 work sets; 3-5 reps.
(Use an overhand grip and straps if needed. Add weight to each set, staying in the 3-5 rep range. Add weight to the bar each week.)
Bent Barbell Rows or Cable Rows 4x5-6
Seated Military Press 4x5-6
Lateral Raises 3x12-8
Your Mass and Power Guaranteed - Nutrition Plan
Your goal during this phase is to add thick, powerful muscle. There are two nutritional prerequisites. You’ll need extra protein and more calories than you are currently ingesting. To get the greatest results during this first six-eight-week phase meeting your nutritional requirements will not be enough. You’ll need an overabundance of protein, calories, amino acids, vitamins, minerals, trace elements, and essential fatty acids. Your nutrition should build throughout the program. Add 300-500 calories each week to your previous week’s caloric intake.
Here’s how you can do that easily and cost-effectively by concentrating on some very good stuff! If you are already taking UMP (Ultimate Muscle Protein), make sure that by Week 2, you are taking 2 scoops 3 times daily.
Add just 1 scoop of the UMP three times daily to your current diet. This means three extra scoops per day to what you are already consuming. UMP is an EXTREMELY powerful mixture of fast and slow proteins that will facilitate muscle growth 24/7.
Now your three daily Ultimate Protein shakes should contain 2 scoops for each shake. In two weeks, you have just increased your daily baseline nutrition by over 700 calories per day (that’s one pound of muscle each week) and 120 grams of the ultimate protein for muscle building.
Add one-half serving (1 scoop) of Beverly’s Mass Maker Ultra to each of your UMP shakes during week three.
Now take a full serving (2 scoops) of Mass Maker Ultra and two scoops of UMP three times daily. You are now ingesting more than 1500 calories daily over your baseline nutrition. That translates to 2 lbs of muscle each week!
Your three shakes remain the same – two scoops of Mass Maker Ultra and two scoops of UMP. To volumize your muscles and wring out the greatest strength gains possible, add Beverly’s Creatine Select – with phosphates and beta-alanine for the final two weeks.
Other essentials you should include in your nutrition program are very high-potency vitamins, minerals, trace elements, and essential fatty acids. You can get all of these from just two supplements - Beverly’s Super Pak and EFA Gold.
If you follow this supplement program faithfully and continue eating your current baseline diet, you will add ten pounds of muscular mass to your frame over this six-week program.
Special Adjustments for Females
There are a lot of females out there who wish to develop more muscle. The training program is perfect for you, too. Here’s how to modify it for you.
Make sure that you have two UMP shakes each day in addition to your regular food meals. One scoop per shake will be fine.
Three UMP shakes each day.
Add one scoop of Beverly’s Mass Maker Ultra to each of your UMP shakes during week three.
Three shakes daily – two scoops UMP, one scoop Mass Maker Ultra and 16 oz water.
Three shakes daily – two scoop UMP, two scoops Mass Maker Ultra , and 16-20 oz water
Back-to-Back OCB Yorton Cup Bodybuilding Champion
No Nonsense Magazine Volume 25 #2
By: Magnum McCrae
At a Glance: Magnum McCrae
Occupation: Retired Military, Owner of Body Shock Studios and Live Well Fitness Team
Family: Wife- Jacquee, 2 Stepsons- Jalen and Jonathan
Current Residence: Newport News, VA
Years training (total): 11
Weight: Off-Season: 230, Contest: 212-217
Favorite Bodybuilding Meal: Pan-seared salmon, green beans, and sweet potato.
Favorite Beverly Supplements: I am a fan of UMP. Protein is a huge staple in building and maintaining my muscle size and growth. But my absolute favorite Beverly supplement is Lean Out, my go-to supplement when I start my cutting phase.
What would you say to someone who has never heard of Beverly supplements? I advise reading reviews, researching the products you are interested in, and trying them one at a time to see how your body responds. If you have questions, Beverly International has good information about their products and how to use them right on the products page at beverlyinternational.com. Beverly is an extremely honest and transparent company with a no-BS approach. Another good tip is to read the No Nonsense Magazine. There is a plethora of information from other competitors on products they prefer and how to incorporate them into your daily routine.
Music: New school mixed with old school, but sometimes I enjoy the silence and the clanking of the weights.
Most Inspiring Book: Can't Hurt Me by David Goggins
Hobby or interests outside bodybuilding: Building my business and brand, photography, and traveling.
Words to live by: Always remember to have a Magnum Mentality - being resilient, adapting and overcoming obstacles, and having the impeccable will to accomplish goals.
I am the oldest of 4, born and raised in Long Island, NY, until the age of 13. My family then decided to move to Georgia. In high school, I played several sports. After high school, I joined the United States Air Force and retired after 20 years. While in the military, I found a love for fitness and personal training. In 2010 I competed in my 1st bodybuilding show, winning 1st in my class and Overall. After competing in several OCB competitions, I earned my pro card, became an OCB judge, then eventually became a show promoter with my wife. I competed in the 2017 Yorton Cup for the 1st time and enjoyed my experience, even though I did not place where I wanted. I reevaluated my diet and training and applied the necessary changes to bring a better package to the following year's stage. My strategy worked because I placed 2nd Overall for my category. I made more tweaks to my diet and training, took 1st Overall for 2019, and maintained that title through 2021.
During the 2020 covid break, I created a company with my wife called Body Shock Studios. Through extensive research in preparation for the new company, I've learned much more about the human body and how to stimulate the muscle to increase development and elevate my physique to new heights.
Contest Prep Plan
When prepping for a contest, my prep time may vary based on how much body fat and muscle I have gained in the off-season. I don't have a bulking season, but more of a building season. I want anyone reading this to understand that competing should be fun, not stressful, and lead to a healthy way of life. As an OCB Pro, I don't do it for the money but more for the love of the sport. Every day is going to be challenging. Still, I genuinely believe that my "Magnum Mentality" has led me to be the OCB Yorton Cup Men's Bodybuilding Champion two years back-to-back.
For a minimum of 2 months from the show day, I practice my posing for 30 minutes daily. In my experience, I have been on stage for 25-35 minutes during a contest, so posing practice is a must.
My wife plans my nutrition and cooks all of my food. I am simple and can eat the same thing daily with an occasional Mad Dog pizza from MOD on refeed days. Here is an example of my meal plan at about 10 weeks out.
Fast until 11 am or 12 pm
Two 8-inch Kodiak pancakes with 1 tbsp of UMP and sugar-free chocolate chips, 4 whole eggs + 4 whites scrambled, and 6 slices of turkey bacon.
(Sub out pancakes every 2 days for 1 cup of steel oats or 3 slices of Ezekiel toast.)
One Granny Smith apple, 2oz almonds, UMP protein shake
10oz chicken breast, 2 cups couscous, 1 cup broccoli
Four cups Kellogg's Almond Nut cereal, 2 cups almond milk
Post Training Protein shake (2 scoops UMP mixed in water)
10oz salmon, 2 cups green beans, (8oz sweet potato on leg days only)
(One hour before bed) Oikos Vanilla Yogurt,
¼ cup Granola, 1 tbsp UMP, 2oz blueberries
Besides UMP detailed in my meal plan above, I take Creatine Select, Glutamine Select, and a multivitamin daily.
Eight weeks before a contest, I take 6 Beverly Lean Out daily, 2 in the morning, 2 before training, and 1 with meals 2 and 5.
Day 1 - Legs
(Done with Body Shock's WB-EMS Suit at moderate contractions)
Walking Lunges 4x12
Lying Hamstring Curls 4x12
Barbell Squats 4x10-12
DB Bulgarian Split Squats 3x12
Barbell Hip Thrusts 3x10
Leg Extensions 3x15
DB Calf Raise 4x12
Day 2 - Chest
Pec Deck Machine 3x15
Incline Bench Press 4x12
Incline DB Flyes 4x10
DB Chest Press 3x12
Push Ups 3x25
Day 3 - Back
(Done with Body Shock's WB-EMS Suit at moderate contractions)
Pull Ups 4x12
Seated Cable Rows 4x12
Bent Over Barbell Row 4x10
Lat Pulldown 4x12
Straight Arm Pull Down w/ Rope 3x12 reps
Treadmill Walk 15 min
Day 4 Rest
Day 5 - Arms & Abs
(Done with Body Shock's WB-EMS Suit at moderate contractions)
Triceps V Bar Extensions 4x12
Skull Crushers 3x12
Close Grip Barbell Bench Press 3x12
Overhead Tricep Extensions 4x12
DB Bicep Curls 4x6-8
Preacher Curls 4x6-8
Day 6 - Shoulders, Forearms & Calves
Seated DB Press 3x10-12
Standing DB Lateral Raise 3x10
Rear Delt Flye 4x15
Cable Face Pulls 3x12
Wrist Curls Palms Down 4x15
Wrist Curls Palms Up 4x15
Smith Machine Calf Raise 4x15
Calf Raise On Leg Press 4x15
Day 7 Rest
I like to do 30 minutes of Incline Treadmill (level 20) walking 4x a week on non-leg days.
Earning My Bikini Natural Pro Card After 25 Years of Competition
No Nonsense Magazine Volume 25 #2
By: Anett McPhee
At a Glance: Anett McPhee
Occupation: AFAA Certificate Group Exercise Master Instructor & Personal Trainer, Elite Coach and HIIT Coach at Crunch Fitness, Head Prep Coach at Team Iron Angels
Family: Husband of 27 years, 14-year-old son, and 10-year-old daughter
Current Residence: Riverview, Florida
Years training: 25
Weight: Off-Season: 115-118, Contest: 108
Favorite Fitness Meal: Grilled steak, asparagus, and sweet potato! My favorite post-workout meal is ½ cup of cooked old-fashioned oatmeal with a sprinkle of cinnamon and 1 scoop of Angel Food Cake UMP mixed together!
Favorite Supplements: By far, my favorite supplement is UMP! Angel Food Cake, Chocolate, and Graham Cracker are my favorite flavors. I love to put a tablespoon into my coffee (like creamer)—fantastic taste with no added junk for a beautiful treat, am or pm. During contest prep, I won’t go without Quadracarn! It pushes me through my hardest workouts; I call it my “happy pill”. I love Glutamine Select for recovery and how it helps control cravings.
What would you recommend to someone who has never used Beverly supplements? UMP is the first supplement I recommend to my clientele. It has a fantastic taste, is easy to digest, with no stomach bloating, and keeps you satisfied for hours. There are several great ways to use it. I love making it into pudding, pancakes, and nice rich shakes, or simply mixing it with water.
Music: I love reggaeton and high-energy club music for my workouts!
Most inspiring book: Body for Life by Bill Phillips
Hobby or interests outside bodybuilding: I love the ocean and the beach. It is my happy place. I also love gardening and salsa dancing.
Words to live by: God is great! Never give up!
I was born and raised in Budapest, Hungary, and have participated in some form of sports ever since I knew my name. If you asked me what I wanted to be when I grew up, my answer was always to be an Olympian. Today I view being in the best shape possible as my Olympics.
I attended my first fitness competition 25 years ago and fell in love with the experience. Before long, I was training for my first bodybuilding competition. Last year marked my 25th year in competition across many divisions. Two years ago, I took the stage in the Bikini division for the first time. In April of 2021, I finished first in the Master’s Bikini Division during the NPC Klash Championships in Orlando, Florida. This event qualified me for the NPC North American Nationals in Pittsburgh, where I placed 10th in the Master’s Division. I also recently competed in the INBA Elite Physique Championships, earning my Pro Card.
Today I am an Elite Coach, HIIT Coach, and Senior Trainer at Crunch Fitness in Riverview, Florida. As the creator and head prep coach for my competition team, Team Iron Angels, I have guided and mentored many male and female athletes to the stage in several different divisions, including the national level.
I have always had an extremely sensitive digestive system and many food allergies. Working with many clients has taught me that many people live with the same issues. I also have a problematic condition and have been battling panic disorder for the past 15 years.
Dealing with these extreme attacks took quite some time to learn to come up with the tools to fight them off without any medications. Before Beverly International, taking supplements would set my attacks off, so I could not stick with any particular supplement specifically for that reason.
After some research, I found that 7-Keto and L-Carnitine have been used to treat anxiety and depression. 7-Keto MuscLean and Quadracarn have truly changed the quality of my life. My overall well-being has improved dramatically.
Here's my complete supplement plan:
Quadracarn: Great clean energy and strength for your workouts. Keeps muscles nice and full for an amazing pump during your workouts.
Glutamine Select: Helps with recovery, controls cravings, and boosts your immune system.
7-Keto MuscLean: Increased energy with no jitters or extreme change in heart rate. I take one capsule early in the morning, one midday, and a third in the early afternoon.
Lean Out: Completely stimulant free! It helps the body convert stored fat into energy, so you lose fat without losing lean muscle.
Joint Care: Promotes joint comfort and mobility.
Ultra 40: Boosts my iron levels.
It hasn't been easy to find high-quality natural supplements that work for me. Beverly supplements have worked for me from the outset fifteen years ago and continue to be a huge game changer for my clients and me.
Monday: Legs and Glutes
Barbell Deadlift 4x12-15
Cable Kickback 4x12-15
Smith Wide Squat 4x12
Leg Extension/Leg Curl Superset 4x12
Walking Lunge/Glute Bridge Superset 4x20
Tuesday: Back and Triceps
Wide-grip Pulldown/Pressdown Superset 4x12
Cable Row/DB Kickback Superset 4x12
Rope High Row/Overhead Cable Ext Superset 4x12
Wednesday: Shoulders and Biceps
Seated DB Press/Seated DB Curl Superset 4x12
DB Laterals/DB Hammer Curl Superset 4x12
Cable Front Raise/Cable Curl Superset 4x12
Rear Delts 4x12
Upright Row 4x12
Thursday: Glutes and Abs
Dumbbell Sumo Squat 4x8-10
Smith Wide Squat 4x8-10
Cable Kickback 4x15-20
Resist Ball Glute Extensions 4x15-20
Outer Thigh Machine 4x10-12
Walking Lunge w/ Leg Kick 4x15
Friday: Chest and Shoulders
Incline Press/Seated DB Lateral Superset 4x10-12
Machine Fly/BB Upright Row Superset 4x12-15
Bosu Ball Pushups/DB Rotator Cuff Superset 4x15- 20
Rear Delt Fly 5x10-15
Saturday: Cardio HIIT Training
Also, work on areas that need improvement and posing practice.
Consistency is key! It’s important to warm up properly. Training is essential, but we cannot forget about rest days for recovery and to be sure to get enough sleep.
½ cup quick Quaker Oats, 4 egg whites, and 1 yolk
(usually pre-workout) 1 scoop UMP and 2 rice cakes (plain or off-season flavored)
3oz protein (chicken breast or 6 egg whites), 4oz sweet potatoes, and 1 cup broccoli
Meal Four (snack)
1 tbsp almond butter and 1–2 rice cakes
3–4 oz protein (chicken, turkey, or egg whites) and 2 cups greens (asparagus or broccoli)
Meal Six (snack)
1 scoop UMP and 2 rice cakes
Every Sunday, I meal prep! When preparing for a contest, I will have every meal ready for the day and take my cooler bag with me wherever I go! And no matter what, I drink one gallon of water every day!
Off-season, 20-30 minutes of cardio a few times a week. I like to mix it up. I love to run! On Saturday mornings at sunrise, I head down to the beach for a nice easy run. Leading up to contest day, I increase my cardio. Another favorite is walking on the treadmill at a 15% elevation and a moderate speed of 3.0 mph.
No matter what division you compete in, once you step out on that stage, you must
be prepared to present all that hard work with grace and confidence—practice posing at all times. Record yourself over and over again to get the best perspective of what your presentation looks like. I highly recommend working with a posing coach, especially if this is your first competition. Have fun and take lots of pictures because the experience goes by quickly. Make sure to get feedback from the judges, which will provide valuable information so you may improve for the next show. Remember, you are already a winner for making it through your prep and gracing that stage!
I am first and foremost grateful to God for his inspiration and guidance. My life has been so blessed for the past 25+ years as a member of this fitness industry. I have made so many lifetime friendships on this journey. I have learned that everyone has a different WHY, and that is so very important to know your WHY because everyone has their own fitness journey. One must learn, understand, believe, and trust the process, no matter their fitness journey. I am in this for my lifetime, period. This is a lifestyle for me, not a quick fix. One must possess the right smart training plan with no-nonsense supplements and a Beverly International nutrition plan (BeverlyInternational.com/nutrition-solutions). There is always room to learn and grow. Let’s keep going and strive for that NEXT LEVEL!
The DHEA metabolite, 3-acetyl-7-oxo-dehydroepiandrosterone, also known as 7-keto DHEA, is a safe, natural, neuroprotective compound which appears to have benefits as a natural antiglucocorticoid and to improve symptoms of depression, anxiety, trauma, and improve memory and cognitive functioning. There are no reported adverse effects or interactions with any other drug. Besides the psychiatric effects described herein, 7-keto DHEA has other reported effects that include enhanced weight loss, enhanced immune functioning, and thermogenesis. Unlike DHEA, 7-keto DHEA has no androgenic activity, as it is not converted to androgen, and because substitution at the 7 position prevents aromatization, it also cannot be converted to estrogen. - https://patents.justia.com/patent/8124598
Look, If You’re Gonna Work Out Anyhow, You Might As Well Make Growing ‘BIG MUSCLE’ Easy.
(and the quicker, the better!)
No Nonsense Magazine Volume 25 #2
By: Roger Riedinger and the Beverly Advisor Team
An easy way to simplify your diet AND see massive leaps in your training results!
Steal a look in the cabinets of bodybuilders and fitness competitors who are serious about their results, and you’ll likely discover they have something in common…UMP is on their shelf. Why? Because UMP isn’t some ordinary, everyday, run-of-the-mill protein powder, it is quite simply the most advanced source of anabolic-boosting, fat-blasting protein ever designed. It creates a muscle-building environment unequaled by any other powder.
A Protein Powder That Will Forever Change Your Bodybuilding Results
When Beverly decided to create the Ultimate Muscle Protein (UMP ) formula, our goal was to create a protein supplement to supercharge the complete muscle-building anabolic and anti-catabolic processes… that is exactly what UMP does. It uses super high amino, proprietary proteins, comprised of only the most pristine select Milk Protein Isolates (highest quality casein and whey protein isolates). By binding these super-aminos synergistically with triple-A whey protein concentrates, UMP gives you the same powerful anabolic nutrients of mother’s milk.
It May Sound Amazing, but It Really is True… You Not Only Build Major Muscle, You Also Lose Fat – Simultaneously!
UMP is more than a miracle muscle builder; it’s an astounding, metabolic stimulating blend of top-notch nutrients. It truly lets you custom design your nutritional program so precisely, it literally guarantees you’ll achieve your bodybuilding or fitness goals. You’re not locked into a “one size fits all” serving size; you use the convenient scoop to measure out the exact portion size for your specific dietary need!
Straight Facts on Why You’d Want to Use UMP
- Easy to use! Incredibly smooth and delicious to the taste!
- Versatile enough to make delicious pudding, pancakes, and even crepes.
(See recipes BELOW).
- Delivers an optimal macronutrient blend;
if you must miss a meal, it won’t be a big deal.
- Maximizes your results from intense exercise
- Increases protein synthesis in post-trained Type II muscle fibers.
- Increases your lean body mass and slashes that annoying fat.
Try and Enjoy These Delicious and Easy UMP Recipes
If we have learned anything over the years, it is that very few people like to follow a diet that is EXACTLY the same every day. Those of us who have made fitness and bodybuilding a way of life have found some clever ways to stay on our diets while satisfying our cravings. Below are some UMP recipes you can use on a regular basis. Enjoy!
Mix in blender 3 scoops UMP, 1-2 whole eggs, 5 egg whites, (1 tbsp cream optional), 8oz water (vary water to the consistency you want).
Spray oil in a non-stick skillet and heat to medium heat. Pour the mixture into your skillet and cook as you would thin pancakes - one crepe at a time. Serve as is or with no-sugar-added jelly or preserves or no-sugar-added syrup. Makes 4 - 6 crepes. (Approximately 85 grams protein, 15 grams carbohydrate, 15 grams fat)
Note: You can refrigerate the unused crepes and eat them as a snack anytime.
NUT BUTTER - MOCHA PUDDING
2 scoops of your favorite UMP, 1 tsp natural peanut butter or almond butter, approximately ¼ cup of fresh hot coffee, 2 tbsp Fat-Free Cool Whip (optional)
Mix the first three ingredients in a small bowl or coffee cup. You will need to adjust the amount of coffee depending on your desired consistency. Top with Fat-Free Cool Whip as you eat. WOW!
CHOCOLATE PEANUT BUTTER SUPREME SHAKE
Mix 2 - 3 scoops of UMP Chocolate in a blender, 4 ice cubes, 1 tbsp heavy whipping cream, 1 tbsp peanut butter, and 12-16oz water… Mix and Enjoy!
2 scoops UMP (try the Angel Food Cake), a little bit of water or coffee (try 1/8 cup to start), 2 tbsp Fat-Free Cool Whip.
Mix UMP with water or coffee in a small microwaveable bowl until the powder is moist and makes a very thick batter. Microwave for about 40 seconds until the ‘cake’ rises. Top with Cool Whip as you eat.
Be sure not to overcook it, though, or you’ll end up with a really hard cake.
OLD SCHOOL ANABOLIC MEAL REPLACEMENT
Mix UMP with heavy whipping cream and water. This is the same type of anabolic meal replacement used by Rheo Blair and Vince Gironda for drug-free gains during the “Golden Days of Bodybuilding.”
90 - 115
115 - 165
165 – 225
1 scoop in 6 - 8 oz water and 2 tbsp heavy whipping cream
2 scoops in 12-oz water and 4 tbsp whipping cream
3 scoops in 18-oz water and 6 tbsp whipping cream
For added weight gain, substitute milk in place of water in the above recipes. If you are worried about too much saturated fat, substitute 1 tbsp sunflower, safflower, or olive oil for each 2 tbsp of heavy whipping cream in the recipes above.
BELGIUM BODY MUSCLE WAFFLES
Talk about a craving killer! If you replaced these waffles with those at a nice brunch restaurant people would never know.
2 scoops UMP (any flavor), 5 egg whites or 3 servings (4 oz) liquid egg whites, and enough water to make batter consistency.
Mix all ingredients to a batter consistency. Place in a waffle maker for 2-4 minutes. Top with low-cal syrup and butter or a butter substitute to make it extra yummy.
If you don't have a waffle maker, make pancakes. They are fantastic too! Just add a bit more water. If you want these waffles to raise more, add ½ cup of low-fat Bisquik, depending on your goals.
UMP Tastes Great and Is Extremely Versatile
I needed a top-of-the-line multi-species protein supplement to augment my bodybuilding nutrition. After reading and hearing from others about Beverly’s sterling reputation for making superior proteins, I had
to give UMP a try. It tastes great and is highly versatile. Beverly supplements don’t come cheap, but I have learned that you do get what you pay for. You guys are great. I love UMP, Ultra 40, Mass Aminos, Muscle Provider, and Muscle Synergy. Keep up the excellent work. -Tim R
Beverly International Products Give You Consistent Conditioning
Your products and service are excellent. UMP is the best-tasting protein powder I have ever used. I saw consistent conditioning in the Beverly athletes who came in for competition, and that was what I wanted. Initially, I felt the price was more than I wanted to pay; but after trying the products, they are well worth the money: the best products and excellent customer service. The Beverly staff makes you feel like one of the family. -Tommy H
I Got A Smaller Waistline And Tighter Sleeves!
After reading so many good things about Beverly’s UMP product, I decided to try it. I opened the container and was surprised by the aroma that UMP had. It smelled great and didn’t have that pungent smell that almost knocks you over, like so many other proteins on the market.
Next was the taste test…WOW!!!! This was the best-tasting stuff I have ever had. Well, 2 containers later, goals that were never attainable in my dreams before have become a reality. I am up to 185 lbs now; I never thought I could even get to 180. I am there now, and I want even more. Between the product’s taste, the way it mixes, and cost-benefit value, plus the sleeves of my shirts getting tighter and my waistline getting smaller, I’m a Beverly team member for life. -Patrick C
The Inches Just Seem To Melt Off!
Beverly has the best protein powder around. You can make it into a shake or pudding, add it to oatmeal, or even cook with it. When I run out, I panic. There is just no comparison! Great service, great products, and good friends, that = success. When I travel, I take my UMP along and have a meal! I love the taste and the convenience! And the inches seem to melt off! -Sandra W
More Progress in the Last Year than in the Past 6 Years before!
UMP turned out to be much more than I had hoped for because I didn’t expect it to taste so delicious. The nutrient blend in this product seems to be perfect for building muscle and losing fat at the same time. Beverly’s biggest appeal is no marketing hype... just products that work. I have made more progress using Beverly in the last year than in the past 6 years! -Dave H
A Nutrition Store Owner Recommended UMP Over All the Others
The owner of the Nutri-Sport, where I was shopping for protein and meal replacements, said I should try UMP. They sell every protein under the sun, but the fact that they told me to use UMP to achieve my goals meant a lot to me. I have been training for over 20 years, and this product works. -Greg S
Nothing Else Compares
Every time I run out and use another brand, I seem to add body fat. UMP is the best, and I recommend it to everyone. It’s by far the best. -Jerry I
The Price Discouraged Me… But Only At First
The quality, superior taste, and versatility of UMP keep me ordering it (plus the predictability of its results, as seen from other bodybuilding competitors who use
it). Price discouraged me from buying at first, but later on, I realized it was worth the price. Beverly provides excellent products and services; I am happy that Beverly is in existence! -James K
Guaranteed To Be the Best
I just went through my first 2-lb jug of UMP. I have noticed some dramatic changes in my body as far as size and strength go. I love that Beverly stands by their word and guarantee their products…Simply the best service. I am quite satisfied with everything. -Brandon B
When The Best Recommend It, You’ve Got To Try It
Dr. Serrano (the best in his field) was talking about Beverly International at a seminar that I attended. The taste is wonderful! Beverly products seem higher priced, but the quality of the product makes it worth the extra cost. -Amy D
TRY UMP FOR YOURSELF TODAY
Online (24/7): BeverlyInternationalStore.com or Phone (M-F, 9-4 ET): 800-781-3475
Want More Information On Building Muscle and Burning Fat?
Let’s face it. Working out is hard enough. Why add the stress of trying to figure out your exact nutritional requirements every single day? Give your brain a break and gain a breakthrough in results. Beverly International gives you free access to more than 125 customized nutrition plans to help you achieve your goals.
- Beverly International Diet Library
100 nutrition plans to choose from tailored to your current weight, condition, and goal
- Blueprints for Success (Female)
Fat Loss (4 levels), Maximum Fat Loss
(5 levels), & Muscular Weight Gain
- Blueprints for Success (Male)
Gain Muscle / Lose Fat (5 levels), Maximum Fat Loss (4 levels),
Muscular Weight Gain (4 levels)
Need more guidance? Call Beverly today at 1-800-781-3475 and let one of our friendly specialists put you on the fast track to optimal nutrition and extraordinary results.
Don’t Wait Until You’re Breaking Records to Compete
No Nonsense Magazine Volume 25 #2
By: Jeremy Helton
At a Glance: Jeremy Helton
Occupation: Business owner operator- Helton Home Services, Wolverine Fight System, Woodsman Coffee Co, and Fitness & Health Coach at Xcel Performance Fitness, Certified Personal Trainer, Functional Fitness Specialist and Fitness Nutrition Specialist
Family: Wife- Julie, 3-year-old daughter and 7-year-old son
Current Residence: Ellettsville, IN
Years training: 18
Weight: Off-Season: 152-170, Contest: 148 or 165 weight class
Favorite Muscle Building Meal: Deer steaks, roasted potatoes and veggies with leafy green salad
Favorite Supplements: Muscle Synergy, Creatine Select, and PBP (Plant-Based Protein)
What would you recommend to someone who has never used Beverly supplements? Glutamine Select and UMP/PBP - tastes great and both help with soreness and recovery.
Music: Rock and Disciple (Skillet, 12 Stones, We as Human)
Most inspiring book: The Bible
Other Hobbies: Hunting and fishing, martial arts and auto performance
Words to live by: Don’t be disappointed with the results of the work you did not do.
My passion for strength training starts in the weight room at Owen Valley High School in Spencer, IN. As a multi-sport athlete, I knew I needed to gain size and strength to be competitive. In the 8th grade, I began reading as much as I could about strength training. When I started lifting with the high school football team in January of 2000, the coaches and older guys on the football team were serious about strength training. When I saw the record board for lifting, I knew I wanted to be on there one day. I dove hard into my training and, after 4 years, had gained 45 pounds of muscle. I did make it on that board for my high school's current and all-time lifting records.
I met my wife Julie in 2008 when she was an Indiana University strength and conditioning coach. At the time, I was still soaking up everything I could about strength training and dividing my spare time between MMA and lifting. Julie launched Xcel Performance Fitness in 2009, and a couple of years later, I opened Wolverine Fight System martial arts training.
After competing in 85 BJJ and grappling matches, I decided to get back into serious strength training. In December of 2021, I began training with Drew and Stacey Heckman. Drew has totaled 2000 pounds, raw, in the 275-lb class. I was embarrassed my first few sessions lifting at “Sweet Owen Barbell” (that’s what we call the garage gym). Over the winter, everyone started talking about competing. By now, I also had the lifting bug and said I was in. My first two competitions were in the raw division of the American Powerlifting Federation (APF). I set state records for my age group and the open. I also set APF national age group records in the squat and deadlift in the 148-lb class.
My next challenge was to go up to the 165-lb class and compete in the division, which allowed powerlifting gear (squat suit, knee wraps, bench shirt, and deadlift suit). It took me weeks to get used to the equipment and use it to its full advantage. I remember the first time I got into a squat suit with straps down. I was amazed at how the weight moved. I couldn’t get the suit fully on (straps up) until my 3rd session with it. But when I did, I was able to squat 5 lbs over my raw 1RM easily for 3 solid reps. Drew, Stacy, and I used a “linear progression” powerlifting to prepare for our next meet.
The meet was on November 13, 2022, in Dubuque, Iowa, during the United Power Lifting Power Weekend. I competed in the drug-tested division for my age group (33-39). Stacey competed in the raw division and Doug who was coming off an injury in the deadlift only. We all placed first in our divisions. Stacey set new PRs; Dave hit a new PR with a 529-pound deadlift.
I set PRs with a 385-lb squat and 440-lb deadlift, and a 1080-lb total.
Here are a few tips for beginning powerlifting.
- Get the form right before going heavy - have “pretty lifts.”
- Bulletproof your body before going heavy. If not, you will find weak links and possibly injure yourself.
- Recovery is key. Use gel iced knee and elbow sleeves post-workout, and work on tight spots when resting or watching TV via foam roller or massager. Hot tub or Epsom salt baths, ice baths, sleep 7-9 hrs a night and take a 20–30-minute nap if possible. Beverly Supplements help me recover and give me the energy to get through the day.
- Gym lifts do matter but are different from competition numbers. You can’t control the variables in a meet like you can in the gym.
- Don’t wait until you’re breaking records to compete. That’s the reason I waited so long. I received terrible advice years ago and was told I needed to lift “x” pounds to compete, which is untrue. If your technique is solid, get in there, get the experience, and have fun.
Sample linear progression powerlifting schedule
Monday – Squat
Squat 2x4 (after warm-ups)
Leg Press 3x5-7
Leg Curl 3x8-10
Friday – Deadlift
Bent-over Row 3x5-7
Barbell Curl 3x8-10
Wednesday – Bench Press
Bench Press 2x4
Shoulder Press 3x5-7
Skull Crushers 3x8-10
During weeks 1-4 you’ll do 2 sets of 4 reps on each of the main lifts (Squat, Bench, and Deadlift). Start week 1 with 67.5% of your current max. Add 2.5% each week for week 2 & 3, then deload on week 4 to 55%. If your starting max is 200-lbs, your workout weights would be 135 for week 1, 140 for week 2, and 145 for week 3. Week 4 deload to 110. Jeremy’s competition dead lift was 420, so on his next linear progression cycle he would start with 285.
The second and third exercises listed for each day are “assistance lifts.” For the exercises listed 2nd (leg press, shoulder press, and bent-over row) do 2 sets for 5 reps, then on the 3rd set go for 7 reps in perfect form. If you make it, add 10lbs the following week on the leg press and 5lbs on the shoulder press and bent-over row. Use the same progression scheme for the leg curl, skull crushers and barbell curl –
2 sets of 8, then go for 10 on the 3rd set.
Reduce the reps on the main lifts to 2x3 for weeks 5-8. Start at 75% of your max on week 5 and advance 2.5% each week for weeks 6 & 7, then deload again to 57.5% on week 8. Use the same progression as before on the assistance lifts.
Main lifts are 2x2 starting at 82.5%, progressing 2.5% per week up to 87.5% on week 11. Deload week 12 to 60%. Continue to add weight to the assistance lifts whenever you are able to get 7 (or 10) reps on the 3rd set in perfect form.
The main lifts for week 13 will be 2x1 at 90%. Week 14, 2x1 at 92.5%, and week 15, 2x1 at 95%. During this phase do not try to add weight to the assistance exercises, but do 3x5 or 3x8 in perfect form with the same weight throughout. You will work up to a new max on each of the main lifts during week 16.
Sample Nutrition Plan for Building Muscle and Recovery
Weekdays most meals are prepared in advance and stored in a cooler
Pre-Workout (5:30 am) peanut butter and honey sandwich on whole grain toast, 1 cup strawberries, 4oz lean ham or turkey
Post-Workout (7:30 am) 4 eggs, 1 cup quick oats with 1 scoop PBP (Beverly’s Plant-Based Protein) and oat milk, ½ peach or orange
Snack (10 am) granola bar, ¼ cup mixed nuts
Lunch (noon) avocado and turkey sandwich on whole grain bread, bell pepper; on weekends, it’s usually fish or deer steak tacos with greens and avocado
Snack (2 pm) 2 scoops PBP in oat milk, fruit cup
Snack (4 pm) Woodsman Coffee, peanut butter and strawberry jam on wheat bread
Dinner (7 pm) baked cod or salmon fillet, 1 cup stir fry veggies and an orange; on the weekends, I have steak, baked potato, green beans and salad
Super Pak with post-workout meal for energy, recovery, and muscle function
Ultra 40 with meals for strength and energy
Muscle Synergy and Up-Lift, pre-workout for focus, intensity, and strength and size gains
Creatine Select, Muscle Mass & Glutamine Select post-workout for recovery, immune support, and muscle building
PBP as a morning and/or evening snack to supply extra protein for recovery
It’s NEVER too late to start!
No Nonsense Magazine Volume 25 #2
By: Lindsey Flowers
At a Glance: Lindsey Flowers
Occupation or Education: IS Specialist
Family: Husband Joe of 10 years, an amazing Daughter Arya (7), 2 cats, Dinky and Rocky
Current Residence: Willoughby, Ohio
Years training: 15
Weight: Off-Season: 118, Contest: 106
Favorite Bodybuilding or Fitness Meal: I loved mixing my Strawberry UMP with a little water to make a pudding mix with 1 oz blueberries and 1 oz walnuts!
Favorite Supplements: I have been using Beverly Supplements for 15 years and love UMP Strawberry, Vanilla, and Chocolate. I also love 7-Keto MuscLean and Lean Out to eliminate that stubborn fat! Glutamine Select for muscle recovery and Creatine Select for muscle gains (in the off-season).
I use the UMP to incorporate protein into my contest prep. I always use UMP to get that protein in the off-season because it tastes delicious!
What would you recommend to someone who has never used Beverly supplements? I have tried endless companies for protein powder, and hands down, UMP in any flavor is the best-tasting ones I’ve ever had!
7 Keto MuscLean and Lean Out are fantastic for fat loss because it never gives you that jittery feeling!
Music: When I work out, it varies from Rap, Pop to Rock. Whatever I feel that day, I go with.
Most inspiring book: Can’t Hurt Me by David Goggins. He is inspirational, and his message is that you can do anything with hard work!
Hobby or interests outside bodybuilding: I like to watch scary movies, hike, bike ride, and go camping with my family. I also like to play on my PS5!
Words to live by: It’s NEVER too late to start!
I loved being in the gym in my twenties but wasn’t serious and just did a few things here and there. That all changed when I attended my first Natural Bodybuilding competition in 2008. I saw these amazing, beautiful, strong women on stage and thought, I want to be up there! I fell in love with the sport.
That’s when I became serious at the gym and began focusing on proper nutrition and supplements to build muscle correctly. I discovered Beverly International through a friend of mine. When I incorporated Beverly products into my diet, I noticed a huge difference in my gains and recovery. Not only that, but I loved their delicious protein shakes and their company values.
I took a 10-year break from competing to start a family and concentrate on my job, but there was always this fire inside that wanted to win a pro card. I worked out like I would compete again during this break, but with no definite competition plans. Then I went to support my best friend as she competed in the 2021 OCB Battle of the Great Lakes. The contest atmosphere – the smell of spray tan, the competitors, and the trophies - combined to make me decide I needed to give my quest for a pro card another shot. When I got home from the contest, I worked out even harder, dieted harder, and made sure to have all my Beverly supplements and food with me at all times. I never missed a scheduled meal, even if we were camping!
Then came the show day, August 2022. I can proudly say that I achieved my goal at 41! I not only won my pro card, but I won two! One in the Bikini Masters 35 and over and one in the Bikini Open. The competitors were outstanding, and a few of us ladies started a group chat and became friends. We helped each other with confidence, empathy, and overall being there for one another because this can be a lonely sport. Not only did I achieve this goal, but I was able to show my daughter that women can be intelligent, beautiful, and strong. I also wanted to show her that if you have a dream, never quit. No matter how many times you may fail, get up and try again!
My meal plan for competition prep is the following:
6:00 am: 1 whole egg, 3 egg whites, and ½ cup oatmeal with 1 tsp cinnamon and 1 oz chopped walnuts.
11:00 am: 4oz lean meat (usually 4oz chicken with a tablespoon G Hughes sauce, but depending on my mood, I might use BBQ, Teriyaki, or Spicy), along with 4oz sweet potato (or a ½ cup quinoa or brown rice)
and 4oz asparagus.
Sometimes I used 94% lean ground turkey meat and made it into meatballs adding chopped garlic, salt and pepper, and 1 whole egg. I would air fry these at 350° for 20 minutes. Then I make my own red sauce to go on top!
2:30 pm: Protein shake - 1 scoop Beverly UMP (Strawberry, Chocolate, or Vanilla flavor) 8oz water, 1 cup strawberries, and 1 tbsp almond butter.
6:00 pm: 4oz lean meat (usually shrimp with 1 tbsp sugar-free ketchup and 1 tbsp horseradish sauce), salad with 1 cup broccoli and 1 cup cauliflower with my dressing recipe (apple cider vinegar, avocado oil, garlic powder, salt and pepper) and 2oz sunflower seeds.
8:00 pm: Protein pudding - 1 scoop UMP to make a pudding mix with water, 1oz blueberries, and 1oz chopped walnuts. This was my favorite meal, and I craved it every single day!
I would eat a few caramel mini rice cakes if I were still hungry at night.
7-Keto MuscLean and Lean Out is hands down the best natural stack for shedding stubborn fat, and it never gives me any jitters. I took three 7-Keto and two Lean Out twice daily, in the morning before breakfast and the afternoon before lunch.
I sipped Beverly’s Glutamine Select throughout my workout. This definitely helped my recovery, and it tastes great! I also take Creatine Select before my workouts to help me gain lean muscle.
My cardio routine during contest prep is 20-30 minutes after my workouts 5 days a week. I used the elliptical because it was easier on my knees, and I could adjust the level and intensity depending on workout priorities. Off-season, I do cardio every other day for about 15-20 minutes on the elliptical or walking.
I do 4 sets of 12-15 reps on each exercise. On the last exercise for each bodypart, I either go to failure or perform a drop set starting with a heavy weight for 4 reps, then dropping the weight and doing 6 reps, then 8 reps, and finally ten reps.
Monday Quads, Glutes, and Abs
Tuesday Back and Biceps
Wednesday Delts and Abs
Thursday Chest and Triceps
Friday Hamstrings, Glutes, and Abs
Sunday Delts and Abs
I cannot emphasize this enough but PRACTICE, PRACTICE, PRACTICE! I have seen so many beautiful ladies have phenomenal physiques, but when they go on stage, it’s clear that they haven’t practiced enough or have never walked in those shoes before!
I hired a coach and went to posing clinics to help perfect my presentation on stage. This helped me tremendously and allowed me to be very comfortable on stage!
I practiced all the time and made videos to evaluate my physique and posing. There is always room for improvement.
I love this sport because no matter what age you are, you can do it with hard work, discipline, a sound support system, and the right supplements, aka Beverly International!
I have learned I can push my body to its limit, and I was able to achieve my dream! If you have a dream, do it!
I.N.B.F. Ms. Fit Body, 3rd place Open Class, 2009, Cardinal Classic., 4th place Figure Short Class, 2009, NMA, Can/AM, Bikini Tall division, 1st place, 2nd overall 2013, NMA, Great Lakes, Bikini Open Medium Class, 1st place and overall (No pro card was given) 2013, OCB, Battle of the Great Lakes, 1st place Master’s Bikini 35+ won pro card, 1st place in Bikini Open, won pro card, 2022.
From Empty Nest To Natural Masters Figure Pro at Age 61
No Nonsense Magazine Volume 25 #1
By: Candace Moon-Carlson
At a Glance: Candace Moon-Carlson
Occupation: Life Enrichment and Transport Driver for the elderly; NESTA Certified Trainer.
Family: Married with three sons, a daughter (my number one supporter and encourager), and two grandsons.
Current Residence: Flint, MI
Years training (total): 13
Weight: Off-Season: 145, Contest: 123
Favorite Bodybuilding or Fitness Meal: Salmon with asparagus and roasted sweet potatoes.
Favorite Supplements: UMP and my new favorite GH Factor. I recommend GH Factor for anyone over 35. It helps with leanness in the lower body. I definitely saw more definition and muscularity.
What would you say to someone who has never heard of Beverly supplements? The guidelines Beverly gives based on your goals, and financial situation is spot on. Start with Super Pak or FitTabs and UMP and build from there.
Music: 70's Funk for Workout.
Hobby or interests outside bodybuilding: I Love the outdoors! Cycling, kayaking, snowshoeing. I enjoy adventures with my new grandson, Gunnar; "Gunnar and Grandmas Adventures."
Words to live by: "You are never too old to set another goal or to dream a new dream" C.S. Lewis
I have always been an active person and have enjoyed playing all kinds of sports. When my children were younger, I ensured they were involved in activities and sports, making me-time less important. My enjoyment came through their accomplishments, and "to an extent," I became sedentary. It was not until my daughter's senior year in high school, when I went to her powerlifting tournament, that my interest was piqued to begin weightlifting and get healthier, so I joined the gym.
Some say it was how I prepared myself for my "empty nest." I started with three days of cardio and played around with the weights. I realized that was not enough to lose weight and get healthy, so I slowly started adding a few more days. One Sunday, a group of gym goers came in for competition posing practice. I watched with curiosity and knew if I had to put on a suit, I would work hard to lose the weight. At the time, I had no intention of competing. I hired a trainer and saw how my body was transforming into a more muscular me, a healthier me. Within seven months, I competed in my first bodybuilding show in both the masters and open categories. I mentally and physically felt invigorated with two first-place trophies, and my journey into bodybuilding was now solidified at the age of 49.
In my second year of competition, I was approached by a judge who discussed my strengths and weaknesses. He asked about my supplements and suggested I try Beverly International products. I felt well informed by the explanations of the product he gave me and did some additional research. I started with a few items and could see and feel the results. I now use Beverly supplements exclusively. (The UMP protein mixes so easily in bottled water. It isn't gritty, has no aftertaste, and the flavor is spot on.)
Now I have been competing for over twelve years. I started in bodybuilding, transitioned into physique, and am currently competing in figure. I continually brought a better me to the stage in those years with each subsequent show. I have been with my trainer, IFBB Pro John Simmons, for most of my journey. He keeps me on course and helps me reach every goal I set. I also became NESTA certified to educate myself and make a difference in others' lives.
I was fortunate enough to teach and train Silver Sneaker classes. The benefits of exercising were proven in many ways when working with my clients: from lowering blood pressure to being off certain medications to just feeling better, which has inspired me!
In 2015, I hung up my suits and was done competing. I felt it was time to enjoy other physical activities like kayaking, biking, and some fun CrossFit and running events. When COVID hit in 2020, everything changed. The gyms closed, my mental stress grew, and the fear of being a statistic overwhelmed me. I could let it take me over or change my perspective on life. I enjoyed the gym; I enjoyed having goals and dreams; I enjoyed being strong, and I enjoyed my friends and family. I wasn't about to quit. I wanted to be an inspiration to women and the elderly and practice what I preached. In late 2020, I decided to step on stage again and not set limits on myself because of my age.
In 2021 I qualified for a National Masters show. Since I do not use performance-enhancing drugs, I knew the odds were against me, and I did not come home a Pro. But I felt all my hard work
and diligence had paid off, and I came home with even more intensity and focus. Fortunately, I saw that the United States Bodybuilding Federation (USBF) was holding a drug-free show in my area, the Detroit Muscle. It gave me another chance to prove I was "independently strong" and go for Pro status on my terms. In October 2021, I became a Pro.
My journey, by no means, was empty. Family and friends surrounded me. The Lord blessed me with health, strength, and the ability to follow my dreams and passions.
I look forward to future contest seasons and plan to continue to use all the tools provided along the way, including Beverly International supplements. I also plan to continue to have dreams and goals and be an inspiration to all as a natural athlete.
Contest Meal Prep and Supplement Schedule
3 muffin omelets (1 egg, 3 egg whites, spinach, and mushrooms), ¹⁄₂ cup steel-cut oats with ¹⁄₂ scoop UMP
Fit Tabs, Ultra C, Quadracarn, 7-Keto MuscLean, Muscularity & Lean Out
UMP or 2 UMP Protein Pumpkin Muffins (see sidebar for recipe)
6oz of chicken breast, 1 cup rice
Quadracarn, 7-Keto MuscLean, Muscularity & Lean Out
6oz cubed chicken breast, 1 cup cucumbers, ¹⁄₂ cup cherry tomatoes
6oz salmon or white fish, 1¹⁄₂ cup asparagus or green beans
Quadracarn, Muscularity & Lean Out
UMP Protein shake or pudding
My meal prep is on Sundays and one day in the middle of the week. I cook my steel-cut oats, put them in muffin tins, and freeze them to save time in the morning. I also do this with my veggie omelet (no cheese).
UMP Protein Pumpkin Spice Muffins
¹⁄₂ cup almond milk
¹⁄₂ tsp baking powder
¹⁄₂ tsp allspice
¹⁄₂ tsp salt
1 cup canned pumpkin
1 tbsp honey
¹⁄₂ tsp cinnamon
¹⁄₂ tsp nutmeg
1 scoop UMP Vanilla
Preheat the oven to 350. Mix wet ingredients first, then add dry. Spray a muffin pan and bake for 25 minutes. Cool. For extra flavor, throw some walnuts on top before cooking.
My Training Schedule
I use fairly difficult weights on the last couple of sets but make sure that my form is spot on. As an older woman, I don't want to cause injury by emulating a young, foolish me and lifting too heavy. Recovery is more challenging as we age. I mentally focus on each set.
Monday: Chest & Abs
Bench Press 4x15
Incline Dumbbell Press 4x15
Incline Dumbbell Flyes 4x15
Decline Cable Flyes 4x15
Captain's Chair Leg Raises 3x20
Abs Mat Sit-ups 3x20
Russian Twist 3x20
Assisted Pull-Ups 4x10
DB Row 5x15
Wide Grip Pulldown 4x15
Cable Face Pulls 4x15
Straight-Arm Pulldown 4x15
Bent Rows 4x15
Leg Press 5x20
Sumo Goblet Squat 4x1-2 minutes
Walking Lunges 4x20
Leg Extension 4x15
Leg Curl 4x15
Thursday: Shoulders & Abs DB Press 4x15
Forward Raise 4x15
Lateral Raise 4x15
Upright Row 4x15
Incline (weighted) Sit-ups 3x25
Leg Raise 3x25
Plank 3x40 seconds (plus)
Triceps Kickback & Biceps Curl (warm-up) 4x20
Barbell Curl & Skull Crushers 4x20
Incline DB Curl & Triceps Pressdown 4x15
Preacher Curl & Bench Dips 4x15
Good Mornings 4x20
Calf Raise 4xmax
Reverse Hack Squat 4x20
Leg Curl 4x20
Sunday: Rest or Make Up Day
CardioI am one of those people who would prefer lifting over cardio. At the beginning of prep, it's always a challenge to get it in, and let's be honest, sometimes we are just too tired at the end of a work day. Off-season, I do 45 minutes; during contest prep, I do an hour. I switch my equipment from the stair stepper, treadmill, elliptical, and bike. (I have a trainer for my road bike that I use inside for the winter).
Practice, Practice, Practice. I do 5 minutes of posing early every morning. I have hired a posing coach in the past. I also go to local posing clinics. Even though I don't like watching myself, I will videotape myself, critique it, and run through it repeatedly until I feel I have everything covered.
Gain Muscle as You Lose Fat with this Rare Supplement Technology!
No Nonsense Magazine 2021-2022 Collection
By: The Beverly Advisor Team
Learn how you can begin using MASS Aminos today to build and shape your ideal physique, faster.
Used correctly, MASS Aminos can produce visible improvements to your body in a fraction of the time you might otherwise have to wait.
There are plenty of supplements that can help you “bulk up”. But how often do you encounter one that makes it easier for you to gain lean muscle as you drop inches, or even pounds, of fat? In fact, simply by adding MASS AMINO ACIDS tablets (MASS Aminos) to their diet and training regimen, many Beverly International clients have been able to do precisely this. Now you can, too.
What is it?
- MASS Aminos is an advanced amino acid nitrogen technology used by natural physique athletes to support the building and preservation of lean muscle mass.
- MASS Aminos is available in a bottle containing 500 tablets.
What kind of benefits can I expect from Using MASS Aminos?
- Increase in muscle mass: Mark S. from Louisville, KY took MASS Aminos and ULTRA 40 (discussed below) “around the clock” –with meals, in between meals, and when he woke up in the middle of the night. In a year, he gained 10 pounds and was harder and leaner than ever.
- Decrease in body fat: The fact that Mark gained 10 pounds yet was harder and leaner is a clear indication that he gained muscle while losing fat. Others have done the same, even while enduring the rigors of pre-contest dieting (see “Who is it ideal for?”, below). IFBB Fitness Pro Julie Lohre says that MASS Aminos is a pillar of her supplement routine for building a sexy, fit body.
- Muscle preservation (anti-catabolism): Ian King of Kingsports.net feels that MASS Aminos is the best all-around solution to protect your hard-earned muscle against the transient catabolic effects produced by exhaustive training and strict dieting.
- Increase in strength, faster recovery: O.C. Cleare, of Bodies in Motion in Clovis, NM, gives clients MASS Aminos stacked with ULTRA 40 and a Beverly protein. According to O.C., everyone who has been put on this stack reports feeling stronger and leaner than ever in just a couple of weeks.
What makes MASS Aminos different?
- MASS Aminos may be the only product of its kind. It is a custom tablet formulation made exclusively for Beverly International. The chief ingredient is a partial hydrolysate of casein.
- MASS Aminos contains peptide-bonded amino acids (PBAAs). These are peptides consisting of 4-8 amino acids. Scientific studies provide evidence which indicates that PBAAs are ab-sorbed rapidly and deliver as much as DOUBLE the anabolic power of regular food!
Who is it ideal for?
- MASS Aminos can be taken by anyone who is trying to gain or preserve lean muscle mass, or enhance recovery.
- NOTE: This isn’t just an “off-season” supplement! A National Physique Committee (NPC) vice-chairman used MASS Aminos pre-contest to preserve muscle while getting his body fat down to an unbelievable 2.8%. He won his class!
When should I use it?
MASS Aminos are ideally taken:
- With meals.
- During training.
How much should I take?
For maximum results:
- Take 1 tablet per 10 lb of bodyweight per day.
- Divide your daily allotment of tablets into smaller doses.
- Take each dose with meals & while working out.
- Example: A 180-lb athlete would take 18 tab-lets per day. This allotment might be divided into 4 tablets with each of 3 meals (12 tablets total) plus 6 tablets while working out.
What can I stack MASS Aminos with for even faster results?
- MASS Aminos can be combined with any other Beverly International product.
- Perhaps the most impressive results have been reported when MASS Aminos is combined with ULTRA 40 100% Argentine Beef Liver tablets. ULTRA 40 acts like a turbo-charged vitamin B complex with blood-building benefits that boost your energy, endurance and stamina inside and outside the gym.
Beverly International's Iron Clad Guarantee
Every single Beverly International product is protected by our IronClad Guarantee. If you aren’t completely satisfied within 60 days, let us know it. We’ll give you a full 100% refund.