Bodybuilding over 60: Age is just a number

At a Glance: Bruce Glenny

Age: 61

Family: Single

Occupation: High School Choral Music Teacher and part-time church musician

Current Residence: Havertown, PA

Years training (total): 35

Height: 5'8"

Weight: 155 (off-season), 140 (contest)

Favorite Bodybuilding Meal: Grilled chicken, sweet potatoes, veggies

What would you recommend to someone who has never used Beverly supplements before? Use UMP (especially chocolate or strawberry), Quadracarn, EFA Gold, Creatine Select – all are quality supplements

Books I read: Anything about US history and biography

Hobbies outside of bodybuilding: Playing classical music on the organ, piano, or harpsichord

Music preferences: Anything classical, especially Bach or Beethoven

Words to work out by: “Never, ever give up”; “Hard work beats talent when talent doesn’t work hard.”

 

I never thought I would become a bodybuilder or, for that matter, an athlete. Growing up in Western Massachusetts in a very rural setting with few kids my age around, I never had the opportunity to play sports. Instead, music was a big part of my family’s activities, and I began piano lessons. I enjoyed them and would practice for hours. In high school, I began organ lessons in addition to piano lessons. I excelled at both, and a music career seemed to be my path. Unfortunately, I led a very sedentary lifestyle, and as I entered college, I was overweight and inactive. By the time I reached graduate school, my weight had ballooned up to 232 lbs., which was way too much for my 5’8’ frame. Then in my second year of graduate school, I learned I had high blood pressure. Also, my mother, after a 5-year battle with cancer, died. This was the turning point for me. It seems we all need to hit a low point before we turn our lives around, and I’d reached my lowest point.

So, I began to think about what I was eating and my activity level. I was frequenting fast-food restaurants 4 or 5 times a week and rarely did any exercise. I slowly began to change my diet and incorporate more healthy foods, less sugary snacks, and high-carb meals. I also started to run. In the beginning, this meant a run/walk of a 1/2 mile. I built this up until I was running 2 miles without stopping and had lost 50 lbs. I joined the local YMCA in graduate school and ran on the indoor track. Finally, after nine months, I got my weight down to an acceptable 148lbs. At this point, I began using the circuit training machines at the Y and began to build muscle. I kept up this routine for 15 years – lots of running and weightlifting using machines.

By the late 1990s, I was living in a suburb of Detroit and was regularly using the local gym. I also joined a running club and began training for a marathon. In 2000, at age 41, I ran my first marathon in Detroit called the Detroit Free Press Marathon. It was a stunning route as we ran over the bridge into Canada and then under the Detroit river through the tunnel and back to the US side. I completed the race in 4 hours and 2 minutes, which was right on target as I set a goal of 4hours. My next goal was to learn how to use free weights and train more seriously. I hired a trainer at my gym, learned to love lifting, made great progress, and I became hooked!

In 2005, I had moved to Philadelphia and was in a different gym with a new trainer when one day he asked me if I was interested in competing in a bodybuilding contest. I had no idea what a bodybuilding contest was, but I said I would give it a try. I prepped for six months and then did a 14-week cut and competed in the OCB Charm City Classic in Baltimore. At age 46, I came in 3rd in the Men’s Masters class, and I was overjoyed.

I’m Introduced to UMP

I had been using protein powders which did not taste very good and had an adverse effect on my stomach. Then a friend introduced me to Beverly International supplements. The very first thing I noticed about
Beverly’s UMP protein was the taste. The chocolate flavor was so good, and there were no bad gastric effects. I tried the vanilla and then the strawberry when it was introduced into their line of products. To this day, chocolate and strawberry remain tied as my favorites!

By 2010, I had competed in about 25 shows and had done well as an amateur. At this time, I found a new coach and trainer, Joe Franco, from Bucks County, Pennsylvania. I had a dream, which I shared
with him, that I would like to become a pro-all-natural bodybuilder someday. He listened and based my training and diet on this goal. I also incorporated more Beverly products into my diet, including Lean Out, 7-Keto MuscLean, and Quadracarn. Finally, in October of 2012, at the age of 53, I won my Masters bodybuilding pro card at the same show where I competed for the first time, the Charm City Classic in Baltimore. I won the 50+ division with ten competitors and then went on to take first place in the master’s class. I was beyond happy and grateful. It seemed that this moment was the culmination of a very long journey beginning with me as an overweight child and ending with me becoming a pro bodybuilder. There were lots of emotions in that win!

Since turning pro, I have competed in many shows throughout the country in several different organizations. I have traveled to Florida, Arizona, Missouri, Tennessee, and up and down the Northeast
coast and mid-Atlantic. My love of the sport keeps me striving for improvements and gives a special focus to my life. I firmly believe that exercise and intense physical activity keeps a person feeling young. At age 59, I competed in an OCB November show (Battle of the Godz) in Providence, Rhode Island. I took 2nd place in the Men’s Pro Master Bodybuilding division. I felt great about this placing, and I can say that age is only a number, and it is never too late to begin something new. I can honestly say that at age 61, I am the strongest I have ever been in my life. I feel I still can make improvements as long as I train smart.

Recently I have been working with Nick Peterson, who designs my workout programs. We switch up the workouts every 3 or 4 months, so my body does not get too used to the same exercises and rep schemes.

Over the last 15 years, I have competed in approximately 70 shows and gained a lot of experience in the competition world. I have also become a judge for the OCB and have judged dozens of shows.
My future plans include competing again in 2021 as I turn 62. This July, I will promote an OCB show in Harrisburg, PA. I intend to keep myself active in the sport in as many ways as possible.

Every day I rely on Beverly supplements. I have been using these products for 15 years, and I see and feel the results. I take Beverly UMP and Creatine Select with me on vacation! I will find a gym, work out, and drink my Beverly shake. My Beverly supplements have even gone as far as Athens, Greece, with me.

Year-Round Diet

Meal One
UMP Chocolate protein shake with frozen fruit, one cup of high fiber low sugar cereal with almond milk – Quadracarn, Creatine Select, EFA Gold, FitTabs (multivitamin)
Workout between these two meals

Meal Two
Protein pancake – 1 cup Beverly UMP Vanilla, ³⁄₄ cup oatmeal, and cinnamon; add water and stir to a pancake batter consistency

Meal Three
3oz turkey, 21-grain thin sliced bread, low-fat mayo, veggies or salad

Meal Four
UMP Strawberry protein shake with fruit, ³⁄₄ cup oatmeal with 2 tbsp of peanut butter

Meal Five
6oz chicken, fish or turkey, 6oz sweet potato, veggies or salad – Quadracarn, Creatine Select

When I am in contest prep mode, I will add Lean Out and 7-Keto MuscLean twice a day to my supplement schedule.

During Contest Prep, I take 20 – 24 weeks to lean out slowly. This slow prep helps me to retain strength and mental well-being.

Training

I train six days a week, taking one day off for complete rest and a mental break from the gym. Each workout includes a 10-minute cardio session. I will vary my cardio using one of the following machines: the elliptical, bike, rower, or HIIT on the treadmill.

Currently, I am training in 3-week cycles. I do full-body workouts each day during weeks 1 and 2. Week 3 consists of a 3-way body part split using heavier weights for 5x5 on the core exercises. I increase the weight in small increments for each new 3-week cycle and will follow this program for three months before switching it up. Although at first glance this program might look easy, be careful! It may make you very sore by the end of the week!

Weeks 1 & 2 (Full Body each Day)

Monday

Incline Dumbbell Press 3x10

Standing Cable Curl 3x10

Farmers Walk 3x50 steps

Squat 3x10

Pull-Ups 3x Max

Dips 3x Max

Abs

Tuesday

Incline BB Bench Press 3x12

Incline DB Curl 3x12

Overhead Press 3x12

Leg Extension 3x12

Leg Press 3x12

Hamstring Curl 3x12

Lat Pulldown 3x12

Skull Crushers 3x12

Wednesday

Flat Bench Press 3x15

EZ-Bar Preacher Curl 3x15

Lateral Raise 3x15

Leg Curl 3x15

RDL (Romanian Dead Lift) 3x15

Seated Row 3x15

Overhead Press 3x15

Abs

Thursday

Incline BB Bench Press 3x10

1-Arm DB Preacher Curl 3x10

Shoulder Shrug 3x10

Goblet Squat 3x10

1-Arm DB Row 3x10

Overhead Triceps Extension 3x10

Friday

DB Bench Press 3x12

DB Hammer Curl 3x12

Front Raise 3x12

Lunges 3x 20 Steps

Calves 3x12

Neutral Lat Pull Down 3x12

Rope Pressdowns Rope 3x12

Abs

Saturday

Deadlifts 3x15

Chest Flye 3x15

Seated DB Curl 3x15

Cable Rear Delt Fly 3x15

Reverse Flye 3x15

Cable Kickbacks 3x15

Sunday - Rest

Week 3 (3-Way Split)

Monday Legs

Back Squat 5x5

Hamstring Curl 3x10

Leg Press 3x10

Abductor Machine 3x10

Adductor Machine 3x10

Hip Bridge 3x12

Calves 3x15

Abs

Tuesday Chest & Arms

Bench Press 5x5

Seated DB Curl 3x10

Triceps Press Down 3x10

Floor DB Press 3x12

Dips 3x12

Wednesday Back & Shoulders

Deadlifts 3x10

Overhead Press 5x5

Lat Pull Down 3x10

Lateral Raises 3x12

Front Raises 3x12

Y Standing Rows 3x12

Abs

Thursday Legs

Leg Press 3x15

Leg Extension 4x15

Walking Lunges 4x20 steps

Calf Raises 4x20

Single-Leg Hip Bridge 4x15 each leg

Prone Hamstring Curl 3x15

 

Friday Chest & Arms

Chest Fly 4x15

Incline DB Press 4x15

Overhead Triceps Press 4x15

Single Arm Triceps Press Down 4x15

Single Arm Preacher Curl 4x15

EZ Bar Biceps Curl 4x15

Abs

Saturday Back & Shoulders

High Pull 4x15

Seated Row 4x15

Lat Pull Down 4x15

Overhead Press 4x15

Lateral Raise 4x15

Front Raise 4x15

Sunday - Rest

My Never Ending Quest for Perfection

At a Glance: Aaron Robey

Age: 35

Occupation: Fitness trainer, model, actor

Current Residence: Atlanta, GA

Years training (total): 10

Height: 6'4"

Weight: 265 (off-season), 235 (contest)

Favorite Bodybuilding Meal: Ground turkey (with ketchup), white rice, and peanut butter

Favorite supplements: Ultra 40 and Mass Aminos

What supplement would you most recommend? From my own experience, I'd recommend Ultra 40 liver tablets. I achieved significant muscle growth from Ultra 40 and no bloating.

Music: Rap and rock.

Favorite Book: SEO 2020 by Adam Clarke.

Hobbies and interests: I love muscle cars - restoring them, studying them, and watching them in car shows. I can be captivated by them all day.

Words to work out by: "Study proper form for each exercise and hit high burning reps till failure."

Instagram: @thegodofmuscle

Website: aaronrobey.com

Originally from Columbus, OH, I moved to Atlanta in the 8th grade. I was always tall but extremely skinny. Being thin in high school wasn't a problem. I played basketball, and my height was an advantage. But as I transformed into a man, skinny no longer was working for me. I wanted size. People who worked out regularly looked like giants to me. I was enthralled. Lol, getting size became my mission in life.

One problem, I had the ambition but zero ideas on how to go about achieving it. Then one day, while eating breakfast at a restaurant, I saw one of the trainers from the local gym. He looked like he was 300lbs of
pure muscle. I wanted that look. The next day I joined his gym and was faced with a whole new set of challenges. Primarily, I had no idea how to train. First, I turned to the muscle magazines for advice. I tried various workout routines and made a little progress.

My reading led me to believe that the supplements advertised in the mags were the real secret. I spent hundreds of dollars monthly looking for the combination of supplements that was right for me. Unfortunately, none of the products worked as advertised. I was discouraged, but at the same time, I was gaining knowledge. I began eating cleaner. I started to see some quality results by ditching the fast foods and sugars for whole meats and complex carbohydrates.

Fast forward a year or so, I had a conversation with a professional bodybuilder. I asked him the same question that probably a hundred others like me had asked. "How can I get bigger?" He told me that he was personally eating beef liver tablets like candy. I immediately started researching and wore out Google looking for "the best liver pills." All signs came back to Beverly International's Ultra 40. I ordered two bottles and started taking ten tablets per day. The tablets are defatted liver, nearly pure protein. As the months passed, the lean muscle came.

I learned that what the magazines and internet made look easy, was in reality, the hardest thing I'd ever done in my life. However, I was hooked and continued learning more and more about my body. As I progressed, I realized that I was not taking in enough amino acids to maximize my muscle gains. So, I did my research and came back to Beverly for their Mass Aminos tablets. Mass Aminos was a game-changer. I finally was reaching my full potential and, within a year, had gained enough confidence to compete.

I pushed my body to the absolute limit during my contest prep and was devastated when I didn't win. I looked good but not as good as I thought. I learned from my defeat and went back to the drawing board. I realized that fitness was a mathematical equation as simple as 1 + 1 = 2: Hard work plus consistent dieting equals success. The amount of focus needed to achieve the physique of your dreams is incredible.

Diet is something I still haven't mastered

Off-season, I'm pretty relaxed. My foundation eating is to be sure to include a dozen eggs and 2lbs ground turkey each day (along with 30 each Mass Aminos and Ultra 40 liver tabs) plus some nut butter each day. But carrot cake, cookies, and cheeseburgers are the nutritional devils in my life (which I try to enjoy in moderation). I don't think you need to have an extreme diet all year. Learn your body. Understand what you can eat and what you can't. Whatever I eat throughout the day, I make sure I complete my foundation eating.

Everything changes with contest preparation. Every gram of protein, carbohydrate, and fat is ever so important. A typical contest diet entails 12 egg whites, 2lb of ground turkey, oatmeal, cabbage, and unsalted nut butter daily. My favorite supplements are Ultra 40 and Mass Aminos. First thing in the morning, I take 6 of each along with my essential vitamins (A, B-Complex, C, D-3, E). At each meal, I take eight more Ultra 40 and Mass Aminos. These supplements have worked great for me in preserving my precious muscle during extreme dieting and cardio.

Sodium is cut by nearly 90%. Sodium acts like a sponge in my body that absorbs water. When I remove sodium, I have minimal water retention. I don't cheat, I don't miss meals, and I don't skip workouts. At this stage in prep which is around three weeks out, I am like a robot. Each day becomes a repetition of the last. Stick to and complete the process in its entirety, and you will reap the benefits.

Competition training is brutal

Typically, in the off-season, I lift for high reps to failure with lighter weights. While training for a contest, my trainer, Rory Sessions, pushes me to the brink of exhaustion using heavy weights and high reps. I have never been a fan of lifting heavy, but his method completely transformed my physique. I entered the Arnold Classic Amateur with a transformed body – an extreme amount of clean and lean muscle. I took 4th in that show.

Unfortunately, Covid hit as soon as I made it home from Ohio. Gyms were closed everywhere, and I didn't lift for three months. My weight increased to 265, but the 3-month rest healed my body completely. The Olympia was a few months away. Rory and I went right back where we left off. What I learned from the last show is that recovery was an issue because of the heavier weights. Beverly International had the answer.
I increased my Ultra 40 and Mass Aminos and added ZMA 2000 for nighttime recovery. This stack prevented me from losing muscle while I dropped body fat. Showtime, I gave all I had left in the tank and earned a 2nd place performance at the Olympia Amateur. Rory is the king of training, and Beverly International is the king of supplements.

Training Tips

  • Don't count reps; take every set to failure.
  • Don't always wear headphones when you train; get in tune with the soundtrack of your body.
  • Get your sleep. Get your sleep. Get your sleep.
  • Hit calves from 3 angles – toes to the front, toes out, and toes in.
  • Hit abs daily.
  • Perform Pull-ups and Dips daily no matter what.
  • Get your sleep, lol.
  • Be humble enough to take advice.
  • Fasted morning cardio is king. Cardio before sleep is queen.
  • Only use the scale as a reference. It's not the judge of your fitness journey. How you look in the mirror and how your clothes fit is the actual scale.

Diet Tips

  • Drink distilled water to pull the water out of your system as the contest approaches.
  • Eat cabbage every day. It's a natural anti-inflammatory.
  • Watch your sodium. Water retention looks the same as body fat on stage.
  • Protein is essential for building muscle. Whether you are vegan, vegetarian, or omnivore, get some protein in every meal.
  • Don't force yourself to eat 6-7 meals a day to lose fat. In competition prep, I only eat 3. Find what works for you.
  • Drink black coffee before your workout. You will thank me later.
  • I drink fresh parsley tea daily. It's a natural diuretic.

Supplement Tips

  • Take Ultra 40 beef liver tablets and Mass Aminos every meal. 1 per 10lbs of your bodyweight.
  • Never underestimate the power of Vitamin A, B-Complex, C, D-3, and E. Beverly's Super Pak and FitTabs contain huge doses of them.
  • Take digestive enzymes at every meal. Beverly's Multiple Enzyme Complex is a good one (and inexpensive).
  • Don't live on protein powder. Moderation is key. I use it 10 minutes after my workout. Both Muscle Provider and UMP.
  • Take ZMA 2000 before bed. It helps recovery and will also give you a great night's sleep.
  • Creatine is good, but don't abuse it. I take five grams immediately after my workout.
  • I drink a shot of apple cider vinegar every morning.
  • Dandelion root is another natural diuretic. I take it in the morning and before bed.

Cardio

  • Off-season: Every other day for 30 minutes first thing in the morning. I lose weight relatively fast, so I don't go mental during the off-season.
  • On-season: Yes, I go mental. 30-45 minutes fasted cardio in the morning and another 30 minutes before bed. But I will adjust depending on how I look in the mirror.

Training

  • Off-season: 1.5 hours max in the gym, working my entire body. Everything from calves to arms gets worked.
  • On-season: I work my "show" muscles in the afternoon - abs, calves, forearms, and delts. Everything is high reps. There's no time limit; I stay in the gym till I'm finished.

 

Sample Evening Training Sessions

 

 

Monday: Chest

  • Machine Chest Press 5 x 50, 40, 30, 20, 10, start with 45lbs on each side, increase weight every set
  • Machine Incline Press 5 x 50, 40, 30, 20, 10, start with 45lbs on each side, increase weight every set
  • Standing Triceps Extension 5 x 50, 40, 30, 20, 10 (60 lbs) Push-ups 100

Tuesday: Back

  • Lat Pulldown 8 x 50, 50, 50, 50, 40, 30, 20, 10, start with a moderate weight, add weight every set
  • Seated Lat Row 5 x 50, 40, 30, 20, 10, start light, add weight every set
  • Deadlifts to Hang Clean with Olympic Bar 135 lbs, six sets to failure
  • Pull-ups 100

Wednesday: Shoulders

  • Shoulder Press Machine 5 x 50, 40, 30, 20, 10
  • Dumbbell Press 5 x 50, 40, 30, 20, 10 (25, 35, 45, 55, 65lbs)
  • Lateral Raises 6 x 50, 50, 40, 30, 20, 10 (15, 20, 25, 30, 35, 40lbs)
  • Push-ups 100

Thursday: Arms

  • Pull-ups 100
  • Dips 100
  • EZ Curl 5 x 50, 40, 30, 20, 10 (60 lbs)
  • Standing Triceps Extension 5 x 50, 40, 30, 20, 10 (60 lbs)

Friday: Legs

  • Pull-ups 100
  • Dips 100
  • Walking Lunges 8 x the full length of the gym, up and down
  • Leg Press 8 x 100, 80, 50, 40, 30, 20, 20, 10, start with 2-45’s each side, add 1 plate every set
  • Leg Extension 8 x 40, 40, 40, 40, 30, 30, 20, 10, start light, add 1 plate each set
  • Leg Curl 8 x 30, 30, 30, 30, 20, 20, 20, 10, go up 1 plate each set

Working out is a never-ending push for perfection. Enjoy the journey and take your training seriously. But as with everything in life, you must learn moderation. Take a break from working out sometimes and eat that burger. It will increase your motivation to push harder in the future.

Get ready to Tighten, Round, and Firm Your Backside with the Best Butt Workouts for Women!

Note from Sandy: It's just a personal thing… a glute thing. I can remember even back in high school, wanting to have a good butt. I weighed about 117 (5'7") and was very skinny. Track season would begin in the spring, and when training started, my butt would jiggle a bit on our mile warm-up runs. After about two weeks, it got firmer and shapelier. As I got a bit older, the power of the squat and lunge became a strong staple in my routine. Over time, my glutes began to take on a different look. Not so much just a firm behind, but also a more rounded shape. It was a strong accent, and as I saw the changes, I wanted to keep developing that area of my body. Even now, at 58, I look at my glutes and hope that I can keep what I have as I continue to
age. Heavy squats and lunges are out of the question for me now due to injuries and overuse, but I've continued to find good/safe ways to keep what I have tight and firm. We all have our own BUTT stories to share, so take a look at what Julie writes here, and maybe you can grab a few takeaways for yourself. Improvements can happen every day!!!

Great legs and a tight, round butt is something that we are all after. Not only can a firm, round butt fill out your clothes and make you look amazing, but it will also make your whole body work better. Weak glutes can impact your efficiency and strength, affecting how you run, squat, jump and do other everyday activities. It's important to build those muscles with the right kind of exercises to keep your hips aligned and rotating correctly.

So, I went on a mission... find the best butt exercises for women. We want to focus on the best exercises out there and follow the correct principles to build lean, shapely muscle; this means focusing on the basics because there is no magic shortcut. We will be doing Squats, Bulgarian split squats, Romanian deadlifts, Thrusters, and Plie Squats.

I've put them together for a butt workout that will seriously activate your glutes and help your butt grow tight, round, and firm. As a bonus, this workout will also serve as a great leg workout that targets, builds, and defines your quads and hamstrings too!

I am going to recommend two "butt dominant" leg workouts per week. Your goal should be to improve weekly on each of the exercises in these routines. If you are a beginner, start with just 1 set per exercise and add another set every two weeks until you are performing the full workout
that follows.

Day 1

SQUAT
4 sets of 6-8 reps

If you are looking for a tremendous butt-building exercise, you would be hard-pressed to do much better than the traditional back squat. Back squats place a significant load on your posterior, namely the glutes and hamstrings. To execute a back squat with proper form, I recommend practicing first with an unweighted bar as these types of butt exercises require practice to perfect.

Begin with a barbell resting behind your head at your shoulders. Keeping your weight on your heels, begin descending slowly into the back squat keeping your chest lifted. Drop your hips until they are parallel with the floor. As you start to come back up from your back squat, be sure that you are utilizing your glutes and hamstrings by squeezing your glutes to help you rise back to the top. It is critical to keep the core tight during this challenging exercise. Go relatively heavy using a full range of motion.

BULGARIAN SPLIT SQUAT
4 sets of 8-10 reps

With the Bulgarian split squat, the glutes are very active in the eccentric phase for control and hip stability while also at deeper hip flexion ranges. I love exercises that challenge both your glutes and your balance while engaging stabilizing muscles to allow you to get the most out of the movement. This exercise targets the front of your leg with your back leg there to offer some balance support.

Stand lunge-length in front of a stable bench or stability ball. Hold a dumbbell in each hand and rest the top of your left foot on the bench or ball behind you. Lower your body until your front knee is bent at a 90-degree angle. Press through your front heel and squeeze your glutes as you rise from the single-leg lunge position.

One thing to remember about the Bulgarian split squat is that it takes some trial-and-error to find proper foot placement to perform the exercise comfortably. Feel free to use a stable bench as you learn the Bulgarian split squat, but for advanced athletes, few things are better than a stability ball to make this one of the most challenging butt workouts out there!

BARBELL THRUSTERS
4 sets of 12-15 reps

Ready to take things to the next level and make one of the great butt exercises work for your whole body? Meet the barbell thruster. Cross fitters have known for some time that combining a powerful front squat with a push press is a full-body slam dunk that will help you get stronger and increase your functional fitness.

Those looking to build the best butt possible will appreciate the barbell thruster even more. Begin holding a weighted barbell at your shoulders, hands in an overhand grip, and elbows squeezed together and lifted. Sit back, pressing through your heels and keeping your core strong as you descend into the front squat portion of the barbell thruster. Sit until your butt is parallel with the floor. With power, press upward, pushing with your legs and arms at the same time. You end this exercise in a full overhead press keeping tight alignment all the way through from the barbell, shoulders, hips, and heels.

This exercise will be challenging when you first incorporate it into this routine following squats and split squats, so use a very light poundage.

DAY 2

SQUAT
5 sets of 5 reps

We are starting with squats again because your goal is to become an expert on this essential exercise while getting stronger over time. Start with a light to moderate weight and add a little weight to each set.

ROMANIAN DEADLIFT
4 sets of 10-15 reps

Romanian deadlifts might be old school, but there is nothing dated about how they help build your glutes and legs. But take it easy on this exercise at first, because you can get very, very sore from it.

Start by standing in front of the bar with your feet slightly under it. Feet should be hip-width apart with toes slightly turned out. As you squat down, keep your arms straight and shoulder-width apart, just outside of your legs. Bend your knees slightly while keeping your chest lifted to place the bar right at shin level or a little above and your hips slightly elevated. Take a big breath and begin to stand up while maintaining a flat back. Keep the bar close to your shins allowing it to follow your legs upward. As you lower back down slowly, keep your weight pressing through your heels and hamstrings engaged.

There is a good reason that this exercise has been around forever! Romanian deadlifts are a glute and hamstring dominant movement that develops the entire posterior chain (hamstrings, glutes, and back). One of the unique things about this deadlift is that it focuses on the eccentric lowering motion, allowing for deeper engagement. Essentially, you are fighting gravity as you slowly lower the bar down toward the ground. You are engaging the hamstrings and glutes in a totally different way than when you focus on the concentric lifting portion.

PLIE SQUAT
4 sets of 8-10 reps

For one of my favorite targeted butt exercises, check out Plie Squats. Stand with your feet wider than shoulder-width apart, toes turned out. I like to hold a plate in front of me for the plie squat, but you can also hold a dumbbell straight down. Push your hips back and lower your body until your thighs are parallel to the floor.

Be sure to keep your chest lifted and the core engaged. While pressing firmly through your glutes, a plie squat will take you back up to the starting position with your legs straight. As an upper-body bonus, squeeze tightly with your arms by keeping your elbows close to your body.

This is another exercise that can make your thighs, hamstrings, and butt very sore the first couple of times you do it, so use a light weight at first and focus on your form.

Best Supplements for Building Amazing Glutes

Of course, you need a solid nutrition and workout plan to see growth in your glutes, but beyond that, the right supplements can make a big difference. Here is what I recommend when you are on a mission to achieve a lean, shapely booty.

Beverly International Ultimate Muscle Protein

Start at the beginning with the highest quality, best-tasting protein on the market. This delicious 5-star protein powder will simplify your diet by helping you build and preserve lean, strong muscle and lose fat. In my experience, UMP will help you gain powerful muscle naturally while boosting your metabolism to help you lose fat. I recommend including 1-2 shakes per day.

Beverly International Mass Aminos

This one-of-a-kind formula is a valuable aid for building and preserving muscle. Bodybuilders, powerlifters, weekend warriors, collegiate athletes, and everyday fitness enthusiasts of all ages report gaining strength and getting leaner when using Mass Amino Acids tablets. Mass is the most effective form of protein supplementation available for increasing nitrogen retention and lean mass.

Beverly International Ultra 40

Ultra 40 is an all-natural performance enhancer obtained from cattle that graze on the grassy, fertile hillsides of Argentina. Each tablet contains 100% Argentine beef liver loaded with a powerful array of vitamins and other growth factors that support optimal blood and muscle health and much more. Many women consider Ultra 40 to be one of the best supplement investments they've ever made.

Beverly International FitTabs

Restore your energy and performance, diminish stress, and rebalance your entire body with this multivitamin custom-made for the fitness lifestyle. It's used by nearly all of my figure and bikini competitors, and the impact it makes on your hair, skin, and nails is incredible!

Beverly International Glutamine Select

Glutamine Select is all about recovery, and it 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. It is best mixed in a water bottle or shaker cup and sipped.

Ultra 4 search

Ultra 40

Ultra 40

First released in the 1970s, this super-nutritious, old-school bodybuilding secret has produced amazing results for thousands of natural bodybuilders and other athletes.

  • Decades before pre-workout supplements existed, bodybuilders and other athletes were using Ultra 40 desiccated liver tablets to boost their training energy, stamina and performance. There’s nothing else quite like this supplement.
  • From farm to tablet: Ultra 40 is made from fresh Grade-1 beef liver from hormone-free cattle raised on protein-rich, pesticide-free grasses in the open pastures of Argentina.
  • Since the 1970s, Ultra 40 has remained under the radar, used chiefly by advanced natural bodybuilders to spur dramatic gains in muscle energy, stamina and overall performance.
  • If you’re trying to recoup lost muscle size and strength after a layoff, there’s no more powerful stack than to combine Ultra 40 with Mass Amino Acids.
  • Forge a “body of iron”: More than just a take-anywhere source of complete protein, Ultra 40 is loaded with unique blood-building and anabolic (growth) factors that help you enhance your physique and performance.*
  • Better results with fewer tablets: Golden-Era bodybuilders of the 1950s and 60s used to take 50-100 liver tablets daily to achieve extraordinary gains.
  • Ultra 40 is so concentrated, you can achieve Golden-Era results with only 15-25 tablets daily.
Figure Contest Success in 4 Different Countries - How I Did It

Figure Contest Success in 4 Different Countries – How I Did It

At a Glance: Jonelle Baglia

Age: 33

Occupation or Education: Air Force Weapon System Supply Management Specialist

Family: Married 9 years to my best friend, Zack. We have 2 amazing daughters, Ryah (7) and Ella (5).

Current Residence: Shiloh, IL (near St. Louis, MO)

Years training: For competitions 3 years; for general health about 10 years

Height: 5'4"

Weight: 120-122 off-season, 115-117 contest

Favorite Bodybuilding Meal: It has to be my egg white and veggie (onions, mushrooms, zucchini, and tomato) scramble with a bowl of oatmeal and strawberries.

Favorite Supplements: Without doubt BI’s Ultimate Muscle Protein both chocolate and vanilla. I use UMP as a source of well-balanced protein supplement to help support lean muscle gains.

There are so many ways I include UMP in my diet. The most convenient is just a 2-scoop shake with added water to my desired consistency. I will drink this after my resistance training session or as a meal later in the day. I also like to make pudding using 1 scoop at a time mixed with enough water to create a pudding consistency to enjoy with a spoon. I also make protein pancakes - 3 egg whites, 1-2 scoops UMP, cooked oatmeal (½ cup measured prior to cooking), water, cinnamon and vanilla extract to taste. Combined and made like pancakes topped with sugar free maple syrup. As a small dessert at night, I mix vanilla UMP, 1 tbsp PB2 with water or unsweetened almond milk until pudding like, topped with 2 Tbsp fat free Cool Whip. I actually crave this! These are just a few examples.

Figure Presentation tip: Don’t compare yourself to the other competitors, that’s the judges’ job.  Accept that you are nervous but be confident!

Most Inspiring Book: Don’t Sweat the Small Stuff by Richard Carlson, Ph.D.

Hobby: I love to cook and bake and find new healthy recipes. I am putting together many of my own recipes to someday publish a cookbook for busy moms and dads who want to be fit and healthy and give their family the same advantage.

Words to live by: In my own words. “Excuses are like bad manners, we all have them but it doesn’t mean we should use them.”

I have been in the military for 15 years, currently holding the rank of Master Sergeant, E7. I am a Weapon Systems Supply Management Specialist at the Air Force Global Logistics Supply Center at Scott AFB, IL. My husband, Zack has also committed himself to the Air Force. We have spent 10 years overseas at 3 different bases, moving back to the States January 2012. Outside of the military, I am a Certified Personal Trainer with NASM and AFAA, a Speed and Explosion Specialist with NASE, Group Cycling Instructor, Group Fitness Instructor, and a Fitness Nutrition Specialist. I have a Logistics Management Degree, a Bachelor’s Degree in Business Administration, and a Master’s Degree in Exercise Science and Health Promotion, and I am not done yet! I have more educational pursuits in sight. Over the years, health and fitness has become my passion and I love to help others reach their health and fitness goals and to promote total well-being. Along the way my passion grew into more and I began competing in Figure competitions in 2009:

  • British Natural Bodybuilding Federation (BNBF) Ultra Bodies Competition
  • Women’s Figure, 1st Place Open Class, Best Abs Award, 2009
  • International Natural Bodybuilding & Fitness Federation (INBF)
  • USAG Stuttgart Germany Bodybuilding & Fitness Competition, Women’s Figure, 1st Place Short Class, 1st Place Overall, 2009, earned WNBF Figure Pro Card
  • Muscle Mania Northern Italy Regionals, Women’s Figure, 1st Place/Overall, 2011
  • NPC Kentucky State Championship, Women’s Figure Class B, 2nd Place, National Qualifier, 2012

I have worked with Women’s Fitness Specialist, Julie Lohre, for all of my competition prep. Living in Europe, I was not able to work with her face-to-face, but Julie set up all my training programs in an easy to follow format. I can see a tremendous transformation when comparing pictures from 3 years ago, and I owe it all to Julie for her fitness and diet guidance, as well as her overall support and encouragement. Also, Julie is the one who introduced me to the Beverly International products, so thank you, Julie!

DIET

 

MEAL 1:
4 egg whites scrambled with 2 oz ground chicken breast, ½ cup oatmeal

MEAL 2:
2 scoops UMP mixed with water

MEAL 3:
5 oz lean protein (usually chicken breast or fish) topped on a large salad always including tomatoes, cucumbers, sweet peppers, red onion, drizzled with red wine vinegar; plus a 4-5 oz sweet potato, lightly salted, and with red wine vinegar to moisten it

MEAL 4:
2-3 oz of tuna (in water) mixed with one chopped dill pickle and 1 tbsp light mayo, 1 medium tomato in 4 slices. I top each tomato slice with the tuna mix and avocado slices. Close to competition I omit the mayo and avocado.

MEAL 5:
6 oz lean protein, 2 cups of steamed vegetables, usually broccoli florets and/or cauliflower.

MEAL 6:
On occasion, if I feel extra hungry before bed, I have 1 scoop of BI UMP pudding made with water

 

The best way to implement a plan such as this is to make your meals ahead of time. It is easier to stay on track when the right foods are available. Even more importantly, I do my best to cook clean for my family as well. At first, I would make “their dinner” then “my dinner.” Until one night I looked at the 2 different meals and saw a big problem. My family was eating processed while I was eating a healthy clean meal. Why was that food okay for them but not for me? Why was I taking in all the wonderful nutrition while they weren’t? So, I began incorporating clean diets for my family. Now when we sit down at the dinner table we all enjoy a healthy meal together.

PREPARATION TIPS

I cooked 1 lb of ground chicken to last the whole week for my breakfast. I also cooked egg whites up to 3 days in advance and keep them in separated containers in the fridge. I add 2 oz chicken to each egg white container so I can easily grab it and take to work. At work I store a container of quick oats oatmeal, a ½ cup measuring cup, a bowl and make my oatmeal in the break room at work.

Every Sunday, I buy, wash, cut, and store all my fruits and vegetables. I build one very large salad with all my desired veggies and store it in the fridge. This stops me from having to build a new salad every day, I just serve a couple handfuls and I am good to go! I bring my salad to work in a freezer bowl to keep it cold.

I keep several must-have items at work so I don’t have to carry them back and forth from home: oatmeal, Uncle Ben’s individual microwavable brown rice servings, utensils, red wine vinegar, Splenda, salt and pepper.

SUPPLEMENT SCHEDULE

Multi vitamin (such as Fit Tabs)
Calcium
Fish Oil (or EFA Gold)
BI 7-Keto: 3 capsules 30 minutes before breakfast and 3 capsules 30 minutes before lunch
BI Lean Out: 2 capsules 20 minutes before 5 meals
BI Muscle Synergy (powder): 1 scoop prior to working out
BI Glutamine Select: 1-2 scoops during workout for muscle recovery
BI Ultra 40: 3 tablets with each of 5 meals

TRAINING

Split Routine over 6 days. Each session targets 2 muscles groups with under-trained areas addressed twice a week. The exercises remain the same for 4 weeks with each week changing variables such as rep, sets, intensity, and/or rest periods. No matter how the program is designed, there are always plyometrics involved at least 1 day. Sample:

Monday – Glutes and abs

Tuesday – Back and chest

Wednesday – Delts and abs

Thursday – Glutes and hamstrings

Friday – Biceps, triceps, and abs

Saturday – Legs

Sunday – Rest

 

CARDIO SCHEDULE

5 days a week: usually 3 sessions of 30 minute HIIT, and 2 sessions of 45-60 minutes moderate intensity steady state.

If I can’t get at least 30 minutes in one workout session, I will do what I have time for even if it is only 15 minutes. But in that short time I will go at a very high intensity leaving myself exhausted. Then go back that evening and do at least 30 more minutes of cardio.

TIME MANAGEMENT

Everyone’s experience is so unique and everyone encounters different challenges. For me, my hardest obstacle to overcome during contest prep is time management. Managing all of life’s day-to-day aspects gets harder when you add consistent training, prepping meals, posing practice, so on and so on. So I would like to share this with No Nonsense readers who are wondering how they can do it. This is a small segment I wrote to share with my FB page followers that reveals my dearest secret to accomplishment:

Mental compartmentalization: This is truly my “secret” weapon to living a military life, raising children, maintaining my health, the health and happiness of my family, and finding time for self-improvement. I mentally compartmentalize my entire life by breaking it down into the main areas:

Family/Home Life/Religion
Fitness (Gym/Exercise Time)
School/Education
Social Relationships
Work

 

Each of these areas is important to me so I groom them separately. Of course they overlap each other at times, but helping them flourish takes extra effort and we have to give each the individual mental attention they need to do so. For example, when I first decided to compete, I was working full time, in school full time, my husband was deployed, I was raising 2 very young toddlers in Europe with no family near, and I was going to train for a competition. I had to tackle each area separately. Here’s how. When I stepped into work I did my best to block out the other areas. I didn’t worry about what assignment had to be accomplished for school or what workout I was going to do later. I focused on work and work alone. When I left work, I left thoughts of work there as I stepped out of the office and into the gym. In the gym all I focused on was conditioning for the competition. Yes, many times I heard people saying I was stuck up in the gym, but socializing was not on the top of my list at the moment. When I left the gym and picked up my kids, my focus for the evening was all on my 2 year and 3 ½ year old daughters (favorite part of my day). As soon as they were in bed, I opened up my laptop and school books and thought about nothing but how I was going to rock out this A-paper. When I could not concentrate another second, into the kitchen I went to prepare all my food for the next day, got all our bags lined up by the door, caught my 7 hours of sleep and by 6:15 am, the girls and I were out the door for another day just like the previous. Two of the best feelings of my life were walking across the stage graduating from college with honors, and then 2 weeks later walking across the stage accepting 1st place in my first competition! Although my husband was not there to witness either, he was so proud!

My point is that we all have “stuff.” List your “stuff,” weed out what is not important or makes you unhappy and put the rest into categories. Then find a way to arrange your categories into manageable areas of life. At times in our lives this will be easier or more difficult. But it can be done. Prioritize. If it is truly important to you, it can be done and it should be an area of your life.

You notice I did not list “health” as an area of my life. That’s because it over shadows all areas of my life. Health is not an area of my life; it is the result of my life.

My First Bodybuilding Contest

My First Bodybuilding Contest

At a Glance: Marty Ozimek

Age: 31

Occupation or Education:B.S., M.S., Ph.D. in Aerospace Engineering, currently a Space-craft Mission Design Engineer at the Applied Physics Laboratory

Residence: Columbia, MD

Years training: 15

Height: 5'11"

Weight: 215-220 (off-season), 186 (contest)

Favorite Bodybuilding Meal: Muscle Provider/peanut butter pudding

Favorite Supplements: Ultimate Muscle Protein, Muscle Provider, Glutamine Select, Density, Ultra 40

What would you recommend to someone who has never used Beverly supplements before: 1) Try Ultimate Muscle Protein Chocolate. If you’re not sold after 1), then proceed to step 2) Try any other protein powder in existence. You will quickly return to 1). In all seriousness, in 15 years of trying every protein powder under the sun, UMP ended up naturally finding its way as my personal favorite. It also cooks into many great recipes, such as vanilla/pumpkin UMP bread or pancakes.

Music: Radiohead, Sigur Ros, Armin Van Buuren, The Arcade Fire, Daft Punk

Most Inspiring Book: The Fountainhead

Hobby or interests outside bodybuilding: Working on a pilot’s license, getting an MBA, scuba diving, and improving my golf game.

Words to live by: "I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle - victorious." Vince Lombardi

I never thought that I would be the one sitting here writing an article for my favorite supplement company, Beverly International, following my first ever body-building competition. Until recently, I was unsure that I would ever gain the confidence to "take the plunge" from a recreational weight training enthusiast to the next level. I'm hoping that I may be a lot like some of you who read this article. I was the guy that read all of the bodybuilding magazines, had grown up idolizing the Arnold, Stallone, and Van Damme 80's flicks (including no less than 100 viewings of Rocky IV and Bloodsport a piece on cable TV), and had wanted to emulate those physiques myself at a competitive level.

Unfortunately, my lack of confidence in stepping on the bodybuilding stage was conveniently replaced with excuses for many years. I had many false justifications that I would feed myself throughout my 20's - "I'm too busy with my 9-10 hour workdays", "I don't have enough size yet", or the "my symmetry is not good enough", and oh wait, wait, let's not forget my personal favorite, "all of these bodybuilders are personal trainers in their day jobs, somebody with a sedentary desk job like me could never compete.”

Excuses, excuses, excuses. I even started to believe my own words after a while. The pattern persisted from my sophomore year of college at Penn State ("an engineering curriculum is too demanding!"), through grad school at Purdue ("I could never write a thesis and train for a show!"), all the way up to my job at the Applied Physics Laboratory.

I was on a fast-track to creating a lifetime of excuses until I started dating my girlfriend Sandy. Sandy was the anti-me. Sandy caught the weight training bug from me, and in October of 2011 she got her own itch to compete. She learned of an OCB contest being held in April of 2012, and promptly signed her name on the dotted registration line for the bikini division. A few days later she had begun her contest preparation. "What????" my inner-self said. "How could she??? She hasn't even been training close to as long as me!" This jealous internal rambling gradually changed to the self-realization that Sandy possessed all of the confidence that I didn't, and that it was time to find inspiration in her choice rather than jealousy. My competitive spirits that were previously buried six feet under for the past decade were finally unearthed to the point that I was ready to get off my excuse-happy high horse. I would prep right alongside Sandy for my first ever bodybuilding experience! In hindsight, it's really amazing how we fed off of each other and pushed each other to make this journey.

NUTRITION

OK, Great! I've decided to compete, now what? As a lifetime bodybuilding fan, I knew that a rock solid diet plan was essential, and I needed to come up with one in a hurry. It was late November, and at 218 lbs. with a stage goal of roughly 190 lbs., I needed to diet for 15 weeks to be ready for the show. After analyzing my past attempts to “lean out” I decided that to successfully compete, my best bet would be to consult with a coach. Enter David Johnston. David was an amazing prep coach and immediately set me on a dietary path that yielded the results I desired.

If you've ever read the NNN, you'll find his first suggestion was obvious – I would rigorously weigh all food, log all macronutrients, and would not skip any meals! Although I thought I knew a thing or two about nutrition, I learned from David that part of the key to dieting is (1) conditioning the body to a known nutrient profile, (2) patiently tracking the changes, and (3) then introducing small reductions as needed to continue the gradual weight loss.

The hardest part for me as a first-timer was establishing a good baseline diet. It took about 4 weeks to get the food intake precisely "locked in" for optimal fat loss, so if you too are a first timer, whatever you plan for your prep timeframe, give yourself a few extra weeks of buffer time to account for errors like this! David recommended a carb-cycle diet. The carb days were strategically bracketed around my weight training routine (see the Training section) to give me enough energy to make it through the heavy power days and the high volume hypertrophy days. Another important note about my diet was that I customized it to my 8:30-6:00 work schedule. I consumed meals 2-4 at work. Meals 2 and 4 worked well as quick pre or post-lunch snacks, and meal 3 fit in nicely with lunch so that I could still eat with my friends like a normal person.

Here is a sample of my contest prep diet at roughly 6 weeks out. At this point, my body was responding really well and dropping 1-2 lbs./week, so I stayed very close to this plan all the way up until contest day.

Note: I began each day with fasted cardio and then started with meal 1. I trained with weights between meals 4 and 5. I was at home for meals 1, 5, and 6, and at work for meals 2-4. For fluids, I consumed 1.5-2 gallons of water over the course of every day.

 

HIGH CARB DAY: MON/WED/FRI

MEAL 1:
3/4c oats, 4 oz chicken, 1c egg whites

MEAL 2:
2 scoops of Muscle Provider (A quick and easy snack type meal at work.)

MEAL 3:
8 oz of chicken or tilapia, 1/2c oats

MEAL 4:
2 scoops of Muscle Provider, 1/2c oats (Easy to prepare at work like meal 2.)

MEAL 5:
8 oz of chicken or tilapia, 6 oz sweet potato

MEAL 6:
2c egg whites (at home)

LOW CARB DAY: SAT/SUN/TUES/THURS

MEAL 1:
2 whole eggs, 1c egg whites

MEAL 2:
2 scoops of Muscle Provider, 1 tbsp natural peanut butter (mixed with barely enough water in a bowl to create the tastiest pud-ing in the world)

MEAL 3:
8 oz chicken or tilapia, 2/3 oz raw almonds

MEAL 4:
Same as Meal 2

MEAL 5:
Same as Meal 3

MEAL 6:
8 oz eye of round steak

 

One final note about my diet is worth mentioning. I did not cheat. Think about it: There are plenty of times in your life to give in and eat things that are a bit unhealthy, but a bodybuilding contest is not one of those times. Rather, this is the one time in your life that you are going to put yourself in the best condition of your life - why not bite the bullet, stick to the plan and do it right? It may be hard, but in terms of nutrition, at the end of the day you'll have the clear conscience of saying you gave it every-thing you had when standing on stage.

SUPPLEMENTS

Having taken Beverly International's products since 2007 with great results, I knew I wanted to take my pre-contest supplementation seriously. I went to their website and found their supplement recommendation chart. Included, among other programs, was a full listing of supplements for the male pre-contest bodybuilder. The only other question was supplement timing. For this, I took advantage of the useful information from successful Beverly bodybuilders of the past who had posted their winning formulas in previous No Nonsense Newsletters. From there, I devised the following routine:

Super Pak: One every morning upon completion of fasted AM cardio.

Density: Three with each meal.

Ultra 40: Four with each meal.

Lean Out: Two with each meal.

7 Keto Musclean: Three upon waking before cardio. Sometimes I would take three before weight training if I felt like I needed the energy boost, but not always.

Quadracarn: Three with meals 1, 3, and 5.

Glutamine Select + BCAA's: 2 scoops following fasted AM cardio and 2 scoops following any weight workout.

Muscularity: Began taking at the 4 week out mark. Four caps following each meal.

Bev ZMA: Three at night before bed.

TRAINING

As a lifetime natural bodybuilder that had tried many different weight training programs, I took some time to reflect on what I felt had worked for me in the past. While everyone may be different, I came to the conclusion that for me, heavy compound powerlifting type exercises were my bread-and-butter movements for obtaining mass, while mid/high repetition hypertrophy exercises worked well to supplement the power movements. Interestingly enough, I found that IFPA professional bodybuilder Dr. Layne Norton had implemented both of these features into his training regimen known as Power Hypertrophy Adaptive Training (PHAT). PHAT involves two days of essentially powerlifting of the entire upper and lower body, followed by three days of higher-repetition hypertrophy training of the entire body. Essentially you train your entire body twice per week, incorporating BOTH the "power-building" style and traditional bodybuilding. I believe that the low-rep, heavy compound weight that I moved during the Sunday and Monday power days helped me maximize my muscle preservation over the 14 week haul. In fact, I was even setting a few personal records until about week 10, where my strength actually held even for the most part. My weight training schedule was as follows:

Sunday: Lower Body Power

Monday: Upper Body Power

Tuesday: Off

Wednesday: Chest and Arms Hypertrophy

Thursday: Lower Body Hypertrophy

Friday: Back and Shoulders Hypertrophy

Saturday: Off

 

Sticking to a grueling weight training schedule while working 9-10 hours a day at a brain-exhausting job was mentally and physically draining. Sometimes I felt like my body was running on fumes, but I thankfully had a lot of support from my friends, family, and my girlfriend Sandy when things were tough.

PRESENTATION AND DAY OF THE SHOW

At the start of my prep, I participated in hour long weekly posing sessions with my coach, David. At the 10 week out mark, I was also posing on my own 3-4 days a week for about 20 minutes after work and documenting with pictures. Do not under-estimate the importance of this practice! Trust me, you will look at your pictures from week-to-week and be amazed at the presentation improvements that you'll continue to make. As the days drew closer and closer to the show, I felt that the most important strategy was to keep everything simple and stick to the plan. I didn't panic or make any drastic last minute changes, but I kept the training intense until the last week before the show. During this final "peak week", however, I did throttle back the training and circuit trained for 40-60 minutes on Monday-Wednesday, stopping each set 3-4 reps short of failure. Cardio was also cut to 20 minute sessions. On Thursday and Friday I stopped training altogether, aside from posing practice and visualization.

The day of the contest was like a celebration of all of my hard work rather than a stressful event. The hardest days were behind me. I was well prepared and competing "for the love of the game" rather than to beat other competitors. In the end, I was fortunate to walk away with four total trophies at the OCB Eastern Regional in Baltimore, MD, taking first place in Debut Heavyweight class, first place in Novice Heavyweight class, first place in the Novice Overall, and third place in the Open Middleweight class. Sandy also had a great first time showing and finished fifth place in the Open Bikini division. The highlights of the day were definitely sharing the experience with Sandy, the posedown that I had to do for the Novice Overall, and getting shouts of "Crab Most Muscular" from my friends in the audience! Standing there on the stage at your physical peak, surrounded by many of the people you care about in life, you realize that every minute of the preparation is truly worth it.

&hbsp;

CONCLUSION

Today, I remain an interesting anomaly in my every day work place. My day job involves planning and designing robotic spacecraft missions to asteroids and planets like Mercury and Pluto. That said, it probably comes as no surprise when I tell you that most people in my field do not spend their time moving 500 pounds on deadlifts, or dieting on grilled chicken, oatmeal, and protein shakes for weeks on end. Nowadays, my novice overall trophy (a smily golden muscle-man flexing his biceps) that sits on my desk is an eyebrow raising, conversation piece when a co-worker walks into my office and asks me a question about orbital mechanics. Sandy remains committed to improving her physique to compete in figure competitions, and I hope to beef up my legs and compete for some open overall titles in the future. I hope you find some small pieces of useful information in my story that you may take with you in your own fitness journey someday because I'm sure I will continue to be inspired, amazed, and educated by the stories of others in the NNN in the future.

The Big 5-0, Planning to be My Best

The Big 5-0, Planning to be My Best

At a Glance: Holly Fields

Age: 50

Occupation or Education: College Professor, Gym Owner, Online Coach, Ph.D. Student

Family: Partner of 6 years, Luke; sons-Connor, 22 and Carter, 17

Current Residence: Salem. VA

Years training: 25+ years

Height: 5’8"

Weight: Off Season 145-155, Contest 130-135

Favorite Fitness Meal: Chicken with egg whites, one whole egg, with “Everything Bagel” seasoning

Favorite Supplements: UMP Rocky Road made as a pudding at nighttime, sometimes topped with 1 tbsp of natural peanut butter or sugar-free Cool Whip. Right now, I am also loving Muscle Synergy and Up-Lift during my training!!

What would you recommend to someone who has never used Beverly supplements before? Start with UMP! It is THE most amazing protein and can be used not only in shakes but also in baked goods and pancakes and waffles. You can honestly trust Beverly for whatever goals you have in mind! I love them so much that I became a rep!

Music: Avenged Sevenfold, Metallica, and most 80s “hair metal” bands are my favorites!!

Most Inspiring Book: Girl, Stop Apologizing by Rachel Harris

Hobbies or interests: There are so many things I love to do, but summertime and water (especially the beach) are my favorites.

Words to live by: If it doesn’t challenge you, it doesn’t change you. Every time you go through something hard, it makes you a stronger person. When you are dealing with significant struggles, just remember to hold on, and everything will get better-have faith In God; he will get you through it.

Contact:
IG: @fit_with_holly
Website: www.fitwithholly.com
FB: www.facebook.com/fitnessbyholly

So… this is a BIG year for me, as you can see from my bio!! My goal in life has always been to be my very best. But to get a glimpse of my whole story, we must go back several years.

I played sports as a kid, mainly softball and basketball, and continued those in high school but also played volleyball during those five years (we didn’t have middle school-high school was 8-12). When I went to college, I had no idea what I wanted to do, so I decided to major in psychology. After my first year (it was rough-my grades were terrible), I found the PE department and major of “Commercial Fitness.” While taking my basic “wellness” classes, there were several sections, and one was strength training. I absolutely LOVED it!! I was determined to lift regularly, but the college fitness center was ALWAYS packed, so I convinced my dad to buy me a membership to the little gym in town. This was truly an “old school” gym with magazine pictures of the bodybuilding greats all over the walls!! I think my friend and I were the only female members.

Fast forward to six years after graduation-I had lifted that whole time, but never really with a plan or goal. My first son was born in March 1999, and after his birth, his dad was closing the local grocery store that had been in his family for years and building a brand new IGA supermarket in our town. I decided that the old “Mick or Mack” grocery store would be an excellent place to develop my first gym. We renovated the old grocery store, and in April 2000, my first gym opened. About the same time, I learned of a new bodybuilding category, Figure. It was just what I needed to push me to a new goal. Even with a new baby, I had the drive and determination (or maybe I was just a little crazy) and competed in my first figure competition that same year. At that time, there was still a one-piece and a two-piece round. I had no idea what I was doing but read as much as possible and became more knowledgeable for the next one. I competed again in 2001 and 2002, but nothing spectacular. That was SO long ago; I don’t even remember the exact dates and shows. Sadly, I had to close my first gym in 2002 and took a teaching position in Health/PE.

Luckily, there was a great weight room outside the PE office. A fellow teacher and I lifted together after school. That’s where I learned about Beverly International supplements. I began using UMP, Mass Aminos, and Ultra 40. WOW! All I can say is once I tried them, I have never found anything to compare. I competed again in 2004 with some real improvements to my body, primarily due to my Beverly supplement regimen.

In 2010, I competed in the NPC Northern Kentucky. That’s where I met Sandy and Roger in person. I also made the BIG decision to commit to reaching my goals and dreams by putting everything into my training, contest prep, and offseason! I have spent many years in competition, 2010-2012 was in Figure, then in 2013, I switched to Women’s Physique.

In 2015 after my husband suddenly passed away, I was literally in a fog for months. I was in a terrible place, but lifting weights kept me somewhat grounded. I kept training hard and eventually met my current boyfriend. He had just gotten into lifting, but his enthusiasm and support helped me set new physique and competition goals. I competed in the 2018 NPC Elite Muscle Classic and the 2020 NPC Max Muscle NPC, VA.

I have found that competing every other year allows my body to get a little better in muscle growth. As a natural lifter of over 25 years, it became tough to gain anything between shows when competing every year. Right now, I plan to do another competition in April 2022. No matter what, I know that I will always be chasing the gains, and I would never consider doing it without Beverly.

I tell people often that this IS truly a lifestyle! It isn’t something you can jump in and out of, or you will never see progress. Once you have been doing it a while,
it’s also hard to see a lot of progress, but do not QUIT! Consistency is the key!!

I am currently a professor at a local college teaching Fit for Life courses, and I also still run my gym as well as online coaching and personal training. I am also in the final phase of my Ph.D. and working on my dissertation.

One thing I have learned in being so busy is that you HAVE to make a plan (for everything), or it will likely get pushed aside-there is always something else to do; it is just about what you make a priority. In addition to training clients and teaching while also working on my YouTube channel and podcasting each week (Fit with Holly-YouTube, Women’s Body & Power Podcast). I love to interview competitors to talk about their experiences and just discuss fitness and nutrition.

Adding Muscle in the Off-Season

One of the most challenging components of gaining quality muscle, especially as a natural competitor, is consuming the correct number of calories while still focusing on quality nutrition.

Diet Plan (you need to be sure you are in a caloric surplus to gain lean muscle!)

I typically eat 5-6 meals year-round, typically 3 larger meals and 2-3 smaller meals. I focus on keeping about 50% of my total carbs (25% pre-workout and 25% post-workout) around my training.

I use a macros-based nutrition plan which allows me some flexibility in my food choices.

Top priorities are

  1. Hitting protein goals
  2. Having 3-5 servings of fruits and veggies daily
  3. Keeping processed carbs to a minimum. I follow the same principles in both off-season and competition prep; the calories are adjusted according to my goals.

Here’s a sample of what a day of eating might look like for me in the off-season. This is just a sample plan; I always try to have LOTS of variety, especially to get a wide assortment of nutrients every day.

My goal is to hit my daily macros-when building, I am typically around 2200-2500 calories and constantly working on increasing those numbers while keeping body fat gain to a minimum-however, some extra body fat is necessary (as opposed to being competition lean) to be at the best place hormonally to gain muscle.

Holly Fields

Meal One
1 egg, 100g whites, 2 slices turkey bacon or turkey sausage crumbles added to the egg whites, 2 slices flax (or high fiber) bread or 40g oats, 1 tbsp nut butter or plant-based butter, sliced tomatoes or berries
(about ¹⁄₂ cup of one or the other-usually I have berries with oats)

Meal Two
1 scoop UMP, 4 oz Greek yogurt or ¹⁄₂ cup cottage cheese
Plain Greek yogurt is excellent mixed with UMP Rocky Road or UMP Chocolate - tastes like chocolate cheesecake-this can also be done with cottage cheese if you have a bullet blender or immersion blender.

Meal Three
3-4oz chicken breast, large chopped salad

 

Meal Four (pre-workout)
¹⁄₂ c oats or 1 serving cream of rice, ¹⁄₂ scoop UMP mixed in (extra “toppings” like berries, crushed walnuts, or dry cereal for crunch)

Meal Five (post-workout)
1 scoop Mass Maker Ultra, ¹⁄₂ scoop UMP. Mass Maker Ultra is excellent for post-workout recovery during the building season.

Meal Six
4oz cooked lean ground beef or steak, sweet potato or baked potato, vegetables (broccoli, roasted brussels sprouts, etc.), whole grain bread, sourdough, etc. (I usually have more carbs left at night, and this is where desserts can often fit in as well)

Mass Aminos and Ultra 40 are the fundamental supplements for adding muscle in the off-season. I recommend 12 of each per day
(divided into servings of 3 or 4 at a time) for most women.

Training Plan

During this past off-season, my training plan consisted of a new hybrid training program I created and used for many months.

Full Body Push (Day 1)
I always begin with compound movements and include at least 1-2 warmup sets. Typically, I increase the weight on each set if possible, and reps will usually go down.

Squat variation (3-4x 6-10) try to increase weight each week on the final set

Bench Press or DB Press (3x8-12)

Front Delt Raise (3x12-15)

Overhead DB Extension or Tricepes Pressdown (3x10-12)

Leg Extension (4x15-20)

Calves (Standing or Leg Press Machine) (3-4x 15-20)

 

Full Body Pull (Day 2)

Deadlift variation (traditional, trap bar, or trap/deadlift machine) (4x6-10)

Pullups or Lat Pulldown (4x 10-12)

Cable Row or Machine Row (3x10-12)

Rear Delt (either Reverse Pec Dec or Rope Face Pulls) (4x15-20)

Upright Row (3x10-12)

Machine Curl, EZ Curl, or DB Curl (3-4x12-15)

Hamstring Curl (3-4x8-10)

 


Day 3 Off

 

Upper Body (Day 4)

Pullups (4x AMRAP) or Pulldowns (4x10-12) (alternate each workout)

Chest Flye or Pec Dec (4x8-15)

Shoulder Press (4x8-12)

Rope or DB Pullover (3x12-15)

Superset: Cable Curl/Reverse Triceps Pressdown (3x10-15 per exercise)

Lower Body (Day 5)

Leg Press (3-4x 10-15)

KB or DB Front Squat (3x10-heels on a plate)

Lying Leg Curl or Barbell Romanian Deadlift (4x8-10)

Smith Machine Split Squat (3x10-12 per side)

Lunge variation (2 Sets x 20-30) -usually walking or reverse alternating with DBs

Leg Extension (3x10-12)

Seated Calf Press (3x10-12, slow and controlled with fairly heavy weight)

*1-2 x per week-abs (2-3 varied exercises of 15-20 reps per set, 3 sets each)

 

Day 6 Off

Repeat, or if feeling particularly tired, take 2 rest days before repeating.

Cardio

I will do 4-5 cardio sessions per week off-season, simply for heart health (often just 30 minutes of walking or the bike).

When contest prep time comes around, I increase my focus! I add interval sessions and total time as needed to make sure I am hitting my fat loss goals. Remember though; nutrition is the most vital factor in losing fat- you cannot out-train a bad diet!

My Contest Prep Supplements

3 servings of 4 tablets of Mass Aminos and Ultra 40 each day. At 4 weeks out, I switch to Density instead of Mass Aminos.

1-2 scoops UMP per day throughout my entire prep, typically post-workout and evening (favorite is Rocky Road made as a pudding at nighttime- sometimes topped with 1 tbsp of natural peanut butter or sugar-free Cool Whip)

7-Keto MuscLean and Lean Out stack; I also use Lean Out in the off-season, but I add 7-Keto when I am getting to the point where I am doing daily cardio as it really helps give me some added energy. I take two or three 7-Keto Musclean before cardio and maybe again at lunch or pre-workout. 1-2 Lean Out are taken before cardio and then again with each meal (at least 4 per day).

Also, Energy Reserve is invaluable during competition prep!!

In Closing

The best advice I can give anyone trying to change their body is to be consistent! Even if things happen and you need to slow down, that is ok! You can adjust your workouts or make modifications, but just don’t STOP- think of pushing a boulder uphill- it might slow down, but it is way harder to get it rolling again if you let it come to a complete halt.

My Figure Competition Dream

My Figure Competition Dream

At a Glance: Angie Morales

Age: 38

Occupation: Group Exercise Director at Baptist Family Fitness for 12 years.

Family: Married to Tony for 15 years. Two children ages 9 and 13.

Residence: Corbin, KY

Years training: 19 years of training

Height: 5'3"

Weight: 125-127 (off-season), 117 (contest)

Favorite Fitness Meal: 4oz chicken, ¼ cup brown rice over a bed of spinach and cauliflower, 1-2 tbsp hot salsa, ½ avocado

Favorite Supplements: UMP chocolate protein is by far my very favorite supplement. I mix mine like a milk shake using water and ice. The consistency is amazing and the taste reminds me of chocolate cake batter. I use UMP most mornings and always at bedtime.

What would you recommend to someone who has never used Beverly supplements before: My very first recommendation is the UMP. It is the tastiest way to add extra protein to your diet. It is easily blended and works great in a shaker cup. This makes it very portable for on-the-go situations. I’d tell that Beverly International has been a huge part of my dietary success. I don’t think I would have made it past my chocolate cravings had it not been for UMP. I believe in this company. I trust their products and love the fact that I can pick up the phone at any time and get good-sound advice from the professionals who work there.

Music: Nickelback, Pitbull and LMFAO

Favorite Book: I couldn’t say that I have much time to read, and when I do it’s usually for fun. But my favorite series of books would be the Twilight series.

Hobby or interests outside fitness: My life is pretty simple. When I am not working or training, I am spending my time at the ball fields with my two children. My 9 year old daughter plays basketball and is on four baseball teams. My son is also active in sports and has recently taken up exercising at home on our Bowflex.

Words to live by: “I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed.” ~Michael Jordan

For as long as I can remember, I have always been an athlete. I was always up for a challenge and was hardly a “Barbie doll” type of girl. I was obsessed with movies like Rambo, Rocky, Conan the Barbarian and The Incredible Hulk. It’s funny now, to look back on the fact that I watched the icons of bodybuilding before I even realized my future passion.

I joined my first gym nearly 20 years ago. I loved weights and I wanted to learn as much about it as I could. 3 years later, I had my first secret thought of someday competing. I never told anyone of my “competition dream”, instead I just ignored it for fear of failure. A year later I became pregnant with my first child. At this point, I was hit or miss at the gym, and I gave myself permission to eat whatever I wanted. On August 17, 1998, the day Hunter was born, I weighed 200 pounds. I was completely at a loss. I didn’t see any hope for ever being 125 pounds again. I worked a full-time job and spent every free moment with my baby. I felt disgusted with my appearance and I even questioned my husband on how he could possibly still love me. Of course, he supported me and loved me no matter what size I was. It was at this point that I knew I had to make changes. I started training again. I became an animal in the gym, hitting the weights and cardio with a vengeance. By the summer of 2000, my goal was met! I had finally made it back to the mid 120’s. We went to the beach that summer, but I still found myself wearing shorts over my bathing suit. I’ve just never been comfortable in my own skin, and especially in a bathing suit.

So, fast forward to January 23, 2003, the day my daughter was born. After a pregnancy of continuous exercise, weight training and healthier eating, I delivered Kaylee at about 180 pounds. It was unbelievable to me that I had still gained over 55 pounds with her. Four months later, my daughter was diagnosed with Bacterial Meningitis and we almost lost her. She was near death when they took her off in the ambulance to UK Pediatric ICU. Those were the scariest two weeks of my life. She did recover, and is now 9 years old and perfect in every way.

Now, I was overweight again, but consumed with “mommy guilt” about hitting the gym. My only exercise was when I taught my group exercise classes. Years passed, with me once again feeling down on the inside about my appearance. I gradually started to add weight training back in to my routine, but not with the same passion that I had in the beginning.

It was a planned Florida vacation in 2009 that finally sparked my passion again. My goal was to be as lean as the women featured on the cover of Oxygen. I “secretly” went on a competition diet that I found online and by the time we left for our trip, I had managed to reach 126 pounds. While on vacation, I exercised every morning at sunrise. I ran the stairs of our condo, 25 floors, multiple times. Then at 7am, the gym opened and I circuit trained for another hour. I actually came home from our trip weighing 3 pounds less than when we arrived.

I finally decided to enter a Figure Competition. I picked a show, discussed the details with my husband and set my plan into action. I had 12 weeks to get ready. I continued to follow my now, “not so secret” diet plan and made tremendous progress. I stepped on stage at 112 pounds and took two overall titles (Masters and Open) at the East TN Expo in Knoxville, TN. My next show was seven days later where I placed 5th at the Tricky Jackson Classic, an NPC National Qualifier in Lexington, KY. I was hooked! I’ve continued to compete ever since and just got home from the Arnold Classic Amateur where I placed 4th! Pretty much a dream come true. As you can probably tell by now, I am in love with the sport, and the stage and I plan to compete for many years to come.

Now, I’d like to share some insight into my nutrition, cardio, and training with you. I hope it will help you to start or advance your own journey into fitness.

Nutrition

My meal plan was developed by “Fit To Be In Your Kitchen” and Ruben Sandoval. I eat 7 small meals every day. I implement a carb-cycling plan where I do two low-carb days, then a medium carb day, followed by three low-carb days, followed by a high carb day. My calories during my Arnold Classic show prep ranged from 1650-2050 throughout the week.

My low carb day looked like this:

3:45am: Wake up, three Fit Tabs (previously called Ultra 4), one scoop Glutamine Select, two Lean Out and three 7-Keto

4:30am: Workout and posing practice

8:00am: UMP chocolate with ½ cup of strawberries and another scoop of Glutamine Select

10:30am: 4 egg whites and ¼ cup of oats plus 1 tbsp natural peanut butter and two Lean Out

1:30pm: 3 egg whites and one granny smith apple

4:00pm: 4oz chicken, ¼ cup brown rice, ½ avocado and lots of veggies plus 2 Lean Out

6:00pm: Quest bar, 2 Lean Out and three 7-Keto

7:30pm: 4oz Tilapia (pan fried in 1 tsp of olive oil), 7 asparagus spears, a bit of cauliflower and a tbsp of salsa, 1 tbsp of Chia Seeds sprinkled over Tilapia, lemon juice squirted over everything and 1 tsp of Parmesan cheese sprinkled over everything

9:30pm: ¾ scoop of Chocolate UMP and 1.5 tbsp of natural peanut butter, two Lean Out and three Fit Tabs

On my medium and high carb days, I have a variety of recipes including egg pancakes, slow-cooker chicken tacos, egg muffins, and a quinoa, chicken and spinach meal that is really tasty. I also get to use some mayonnaise!

I prep my foods in advance. I boil a big pan of chicken, after it’s finished, I place individual servings into sandwich bags and add seasoning. I make a whole box of brown rice at once as well as many servings of Tilapia. I keep two days’ worth in my fridge and place the rest in the freezer. As I need more, I remove it from the freezer and allow it to thaw inside the fridge. The key is to be prepared! I know what I am going to eat every day, and plan accordingly. I pack all my foods in a cooler if I am working or at ballgames with my children. I even pack my digital scale everywhere I go just in case I need to measure anything. I am very diligent about my food measures, it’s the only way to know exactly how many calories you are consuming. I drink at least one gallon of water each day. It’s healthy and a good way to help control hunger pains. I use sea salt enriched with iodine on most of my foods as well as Mrs. Dash seasonings.

Supplements

Chocolate UMP is the bomb! I will NEVER use any other protein powder. It’s my chocolate fix every day. Glutamine Select is what I call my “magic potion”. I train very hard, and without it, I am dragging. It helps me recover faster so that I can push just as hard with every single workout. I love Fit Tabs, it’s the new name for Beverly’s original Ultra 4 multi-vitamin, it doesn’t make me sick like most vitamins. When I don’t use Fit Tabs, I get cramps in my legs. I use Lean Out and 7-Keto to keep my metabolism up and to mobilize stored fat for energy.

Cardio

I am a Group Exercise Instructor. I teach 4 days of classes per week including Indoor Cycling, Step and Bodypump. I’m lucky to be able to use these classes as my cardio. My only other cardio is one extra day of treadmill hill climbs or outdoor stair running. The Group Exercise classes are a great way to burn a lot of calories and have a ton of fun. The atmosphere is motivating and the participants are encouraging to one another and to me.

Presentation

I practice my posing at least 4 days a week, starting at 6 weeks out from the show. I visualize myself on stage. I hold each of my poses at least 30 seconds and repeat multiple times. I practice my walk, my smile, my model pose and even my curtsy. I also video myself once per week and use it to see where I need to improve or make any corrections. When on stage, my goal is to appear super-confident and relaxed. I think it really makes a difference if you take your posing practice seriously.

In closing, I would like to say to everyone that the journey to being healthy and fit is not easy, but it’s so worth it. The feeling of meeting your daily goals, each and every day, is very powerful. I strive to lay down every night, proud of what I have accomplished that day. I sleep sound and wake up excited to do it all over again the next day! Maybe you too have a secret competition dream. Set small goals, take it one day at a time and be an example to those around you. Competitions may not be for everyone, but feeling good in your own skin is, and that’s a trophy in itself.

Training

I usually start show prep with a split routine where I weight train 5 days a week, working one muscle group each day. I train each muscle with 5 exercises doing 4 sets of 8-12 reps for each exercise. I hit abs at least three days a week. Hanging knee raises is one of my favorites. As my show gets closer, I train 6 days a week. I do full body, circuit style weight training on four of the days. On these days I utilize supersets, tri-sets and quad-sets. I like to train at a fast pace, keeping my heart rate high, and breaking a good sweat during these sessions. On the other 2 days, I focus on legs one day and shoulders the other. These are two of the most important

Long Term Consistency  Trumps Short Term Intensity

Long Term Consistency Trumps Short Term Intensity

At a Glance: Sean Young

Age: 41

Occupation or Education: Physical Therapist; owner of The Impakt Lab

Current Residence: Cincinnati, OH

Years training: 23 years

Weight: 205-210 (Offseason), 185-190 (Contest)

Favorite Bodybuilding Meal: Steak, eggs, and sweet potatoes

Favorite Supplements: Muscle Synergy and the Super Pak

What Supplements would you recommend: Super Pak for everyone; Muscle Synergy for year-round muscle gain, and Up-Lift for a great stimulant-free pre-workout and pump

Music: Anything with a good beat

Favorite Book: Can't Hurt Me - David Goggins

Hobbies and interests: Camping and hiking with my wife and daughters all over the USA; coaching my daughters' lacrosse, soccer and basketball teams

Words to work out by: The pain of being legendary is less than the pain of being ordinary. If you don't have enough discipline to beat the alarm clock, how are you going to beat everything else in life?

Instagram: @theimpaktlab

In the dresser in my room, I have a plaque that highlights the importance of perseverance. It is a word that is one of the fundamental principles in which I live my life. I have had this plaque since high school, over 20+ years ago. That's when I also decided to begin my career in bodybuilding and was introduced to Beverly International by my first prep coach Jeremiah Forster. Fast forward 20+ years later, countless amateur bodybuilding competitions, achievement of natural professional status, and now 10 professional bodybuilding shows won; Beverly has been with me all the way!

In 2018 after competing and running marathons simultaneously, I found out I had a severely torn cartilage leaking fluid, a stress fracture in my tibia, and a torn meniscus in my left knee. Surgery was strongly recommended, however being the stubborn physical therapist I am, I decided to do my own rehab and see how far I could get. Although the cartilage and meniscus will not heal, I rehabbed my knee to full strength and ROM and resumed bodybuilding training. In 2020 when the gyms shut down, I got back into running. Although my true passion is bodybuilding, running was another outlet to challenge myself physically and mentally. When you can make yourself do daily tasks that are uncomfortable and difficult, you will be more equipped to handle more difficult tasks when they arise. 2020 was a great example of this. I was not about to let it get the best of me. I joined a couple of virtual marathons and ran four consecutive half marathons in 4 weeks leading up to my 40th birthday. Given the aforementioned knee injury and my home base Gymbo's Personal Training and Fitness Center opening back up in the summer, it was time to get back to my true passion of bodybuilding!

The old saying goes, "If you do what you have always done, you will get what you have always got." I have been bodybuilding and competing for 20 years! This year I decided to try out a new bodybuilding split and venture outside my comfort zone. I have always been intrigued by the push/pull/legs split but wanted to make my own version. What I developed was an 8- day split. It would eventually shape out like this:

  1. Legs: Quad focused
  2. Pull: Upper back and bicep isolation
  3. Push: Upper chest anterior and delt pressing movements with heavy triceps movements
  4. Off
  5. Back: Primarily posterior chain movements and rowing
  6. Arms
  7. Chest and shoulders: Isolation chest movements using multiple angles and a lateral delt head focus
  8. Off

Example of my typical Chest and Shoulders - Day

  1. Machine Flyes: 4x10
  2. Flat Bench Press: 15,12,10,8
  3. Incline Bench Flyes: 4x10
  4. Hammer Strength Chest Press: 4x10
  5. DB Laterals: 4x12
  6. Standing Heavy Single Arm Laterals: 4x10
  7. Alternating DB Front Raise: 4x10
  8. Rotator Cuff External Rotation: 4x20

This layout allows for recovery between body parts and minimizes the overlap of muscle groups. Once I established the main framework, I then had to figure out a total volume for the end of the 8-day cycle by trial and error. If you are going to try this, I would suggest tracking your total reps and sets to find your maximum recoverable volume for the 8-day cycle.

The next step was a good supplement regimen to aid recovery while building muscle. I primarily worked out in the morning. Depending on the day, I would start with coffee and Muscle Synergy to get a good pump in the morning. I typically drink 2 scoops of Muscle Synergy 3x/day. If working out later in the morning, I would drink two scoops of Up-Lift before my workouts. I began taking 2 Ultra 40's 3x/day with meals. I also take a Super Pak and 3 ZMA 200 before bed.

My first show of the year was the PNBA Phillip Ricardo Legends Classic in Virginia. I used the same split that I laid out above but decided to try a different approach to cardio. To get ready for competition in the past, I would train, do "traditional" cardio, and not much else in terms of physical activity the rest of the day! In prep, as our calories decrease, so does our natural activity. Our bodies are smart and always find a way to auto-regulate to conserve energy when they are in a deficit. First, I looked back on data from my Apple Watch to see what my average step count was for the previous two months at maintenance calories. Once I began prep, I decided to add 2000 steps to my current average step count. This would combat the natural decreased activity levels to ensure that I continued my current activity and added additional activity. I decided to use this approach instead of "traditional" cardio to the first show and see what would happen!

I eat clean year-round and never get too far out of shape. When I prep for a show, I may change the ratio of macronutrients but never exclude a specific macronutrient!

Supplements

2 scoops Muscle Synergy 3x/day

2 scoops Up-Lift pre-workout

1 Super Pak; 3 ZMA 2000 before bed

 

Here is an example of my meal plan at 6 weeks out:

Meal One
1 scoop UMP, 80 grams steel cut oats

Meal Two
6oz chicken, 6 ounces broccoli, 6 ounces carrots

Meal Three
1 scoop UMP, 7 rice cakes

Meal Four
6oz chicken, 8 oz potato, 1 serving fruit

Meal Five
10 egg whites, 2 whole eggs,
7 rice cakes

Meal Six
6oz 93% lean beef, large salad,
2 cups mixed vegetables

Well as it turned out, my new approach was a success. I placed first in the Pro Classic Physique division, achieving my 9th professional win! The next show was promoted by Josh Miller, the NGA Bluegrass Championships. This show was 8 weeks later, so it would give me some time to experiment with new ideas again. I always tell my prep clients that I practice new ideas on myself first, so it's on me and not them if I mess up!

Since my conditioning was where I wanted it to be, I maintained my step count for the prep duration. No additional cardio was necessary! I was really enjoying the new workout split, so no changes were needed in this area either. I made sure to continue training as heavy as possible and maintain my workout volume. I am a strong proponent of going as heavy as possible with good form leading up to a show to best maintain your hard-earned muscle.

The next step in the process was to experiment with weekly refeeds. This was an excellent opportunity not only to replenish glycogen but a chance to see how my body would respond and look with additional carbohydrates. My refeeds were in the form of a carbohydrate bump only, with a slight decrease in protein and fats to keep the calories under control. I would refeed with an addition of a 50-75% increase in carbs from the usual daily average. I practiced single-day refeeds and two-day refeeds as I became closer to the show date to see how I would respond. I found that I looked the best on the 4th day after a 2-day refeed! So day 1 and 2 refeed, day 3 baseline macros, and I would look my best day 4. I used this approach to compete in the NGA Bluegrass Classic, placing first in the Pro Classic Physique division - my tenth Professional career win! Being that it was close to home, my wife, daughters, parents, training partners, and gym family were all there in attendance to cheer me on and make it a wonderful and memorable experience.

Over the past 20+ years, I have been blessed with a great support system at home from my wife, children, and family. I also had great training partners, friends, and a great gym to train and work. Along with the support of family and friends, Beverly has been the backbone of my training program throughout my entire career in natural bodybuilding! Long-term consistency of good family, friends, support, and Beverly International supplementation trumps short-term intensity every day or the week!

Five Ms Olympia Figure Titles and Fifteen Years with Beverly International

Five Ms Olympia Figure Titles and Fifteen Years with Beverly International

At a Glance: Cydney Gillon

Age: 29

Occupation or Education: Professional Female Figure competitor, Ambassador for the IFBB, and Posing Coach (for all divisions)

Education: University of Southern California (Master of Arts in Strategic Public Relations), University of Pennsylvania (Bachelor of Arts in Psychology)

Current Residence: Douglasville, GA

Years training: 16 years

Height: 5’3 3/4”

Weight: 150s, Contest - 130s

Favorite Bodybuilding Meal: Ground turkey and rice cakes

Favorite Supplements:  Density, Lean Out, 7-Keto MuscLean, ZMA2000

Hobbies or interests: Dancing, yoga, and eating

Words to live by: "If you want to succeed as much as you want to breathe….then and only then, will you be successful."

5x Ms. Figure Olympia

National and International Posing Coach NPC Promoter - Cydney Gillon Peach Classic

Certified Personal Trainer (IAFS)

CEO @officialcakefactoryfitness

Creator @cylenceclothing

Co-Creator @cydneygillonflawlessretreat

Cydney Gillon Scholar-Athlete Scholarship

I can't believe it has been over five years since I graced the cover of Beverly's No Nonsense magazine. At that time, I was training for my first Ms. Figure Olympia title. Now, I'm defending my fifth consecutive title.
I started lifting at age 13 and began taking Beverly International supplements at 14. At that time, I was preparing for my first bodybuilding show. My mom wanted to make sure that my supplements were safe since I was so young; that's why she chose Beverly International. Now at 29 years of age, my journey with BI continues. Over these years, I have gained a wealth of knowledge about the value of training with proper nutrition and supplementation.

In the remainder of this article, I'd like to share with you the current state of my nutrition, supplements, training, cardio, and presentation plans.

Nutrition Plan

In the beginning, I used Beverly's 16 weeks out diet plan. See page 4 to check out this plan in detail. It formed the foundation for my physique and nutrition philosophy. I tried the Keto diet at one time, but I don't think it is a viable long-term plan. I don't particularly like counting macros, so my preference is to be told by my coach what to eat. In general, I eat six meals a day every 2.5 to 3 hours. I also need to say that I love my "planned" cheat meals. I decided five years ago to watch my diet year-round. My coach, Damian Segovia, writes out my meal plans based on how much muscle I need to gain (or lose) and the amount of body fat I need to shed. The programs vary each year and for every competition. Hydration is also essential. I drink a minimum of 2 gallons of water a day.

My Supplements

7-Keto MuscLean for weight loss, Lean Out for fat loss, Density to maintain muscle while doing intensive cardio, ZMA 2000 for recovery, and the Super Pak to keep a healthy body. UMP protein pudding and pancakes are some of my favorites!

Training

My training style is based on my track foundation and the basics that I learned from my parents. Today it varies. Now, my focus is overall maintenance, so I train to maintain and refine, not grow. I build muscle easily, so I have to be careful not to gain too much. Too much mass can take away from the look needed for my category.

I enjoy the drive needed for improvement, which also means overcoming the challenge of using different training techniques that may be foreign to me. Pushing myself to do my best relaxes me. In my years of training, I have learned to pay attention to my body and learn what works for me. I spend as much time as needed in the gym to achieve the goals I set for the day. Total time including stretching, warm-up, and cool down, averages 1.5 hours.

A typical leg workout might include squats, leg extension, lunges, and presses. Hamstrings might consist of standing and seated leg curls. (I have to avoid any direct glute exercises to ensure I don't overdevelop that bodypart).

My gym has a variety of equipment for each exercise, which allows me to hit new angles and work the parts of my legs I want to target.

Cardio

I usually do cardio after my workouts. I like to change it up. I will walk, use the elliptical, bikes (different ones), and sprint. I try to keep my body guessing. There is no need to do excessive cardio if you are in shape. I never do hours of cardio. At a certain point, it starts to eat away at your muscle. 20-30 minutes is usually right for me, depending on whether or not I am sprinting, doing steady-state, or just getting my steps in. Sometimes I incorporate plyometrics.

Contest Countdown - 16 Weeks Out Nutrition Plan

The nutrition and supplement plan listed below is the nutrition plan that Cyd references in her article. It was the plan she followed as she began her quest to one day become Ms Olympia.

Prepping for Show Diet: 6 meals per day:

Meal One
1 whole egg + 4 egg whites - 4oz very lean meat - ¹⁄₂ cup oatmeal

Meal Two (Choose one option)

Option A: Protein drink with two scoops Ultimate Muscle Protein (UMP), one tablespoon healthy fat source (olive oil, flax oil, almond butter, or heavy cream).

Option B: 4oz lean beef or chicken or one can tuna, one small apple or orange

Meal Three
5oz lean meat (chicken or other lean protein
source) - 5oz sweet potato or ¹⁄₂ cup cooked brown rice - 2 cups vegetables (broccoli, etc.) or green salad with 2 tbsp vinegar and oil dressing

Meal Four (same options as meal #2)

Meal Five
5oz very lean meat (chicken breast, fish, turkey breast, lean beef - sirloin, filet, etc.) - 2 cups vegetables - Salad with 2 tbsp vinegar and oil dressing

Meal Six (Optional)

Option A: Protein Shake or Pudding: 1 Scoop Ultimate Muscle Protein (UMP), add enough water to make a shake or pudding the consistency you desire

Option B: 6 egg whites with 2 cups of vegetables

Essential Supplement Program:

Take 2 FitTabs with meals #1 and #5

Lean Out - 1 capsule per meal during this stage to help regulate cravings and mobilize fats for energy.

Take 3 Ultra 40 tablets and 3 Mass Aminos (or 2 Density) with any four of the meals listed

EFA Gold - 3 capsules with meal #1

Presentation Tips

Practice, practice, practice! I practice my posing year-round, usually after my workout. Since I am a posing coach, I am ALWAYS thinking about posing and coming up with different ideas for my clients. I only practice posing 2-3 times a week since I've become fairly proficient, but your practice should be determined by the amount of work you need. Your posing needs to look effortless. You need to get a second set of eyes on you. I use my mom and video my routines. Please DO NOT WAIT UNTIL THE LAST MINUTE to perfect your posing.

Conclusion

You have to do what you need to do while competing, but you also have to make time for your family, friends, and fun. Living. That means having a cheat meal as needed and doing other things that bring you joy. Preparing for a show is tedious and sometimes grueling if everything isn't in sync. When it is time to cut everything out (those things that could be distracting to your prep), then and only then do you focus on YOU, your training, nutrition, and rest. Lastly, young athletes also need to understand that it is important to first build the best body you can with basic nutrition and hard work. Build YOUR foundation. Bodybuilding is not a quick fix. It takes time to transform.

If you want to succeed in your transformation/competition, it requires more than just training, nutrition, and the correct supplementation. You have to have the proper mentality. This is so important because many competitors do not. In addition, you need to be secure with yourself and stay on course. Don't let anyone deter you from your goal or keep you from staying on track. Stay focused. Life doesn't stop, so you need to be resilient and bounce back from whatever negative occurrences are going on in your life. Attaining a successful transformation requires mental strength, dedication, consistency, and passion. This is the mindset a competitor has to have to create long-term success.

Going Strong at Age 50

Going Strong at Age 50

At a Glance: Joe Corbett

Age: 50

Occupation: BSBA Madison University, registered investment advisor and founder of Equis Group LLC.

Family: Married to Stacey for 23 years. We have five children Kasey 23, Cecelia 21, Joseph 18, Luke 16 and Frankie 13.

Residence: Wildwood (St. Louis), MO

Years training: 33

Height: 5'10"

Weight: 190 (off-season), 176 (contest)

Favorite Meal: Organic steel cut Irish oats with cinnamon, Splenda and vanilla UMP mixed in

Favorite Supplements: Hands down UMP cookies & creme, in final stages of contest prep diet, I can’t wait to have a shake made extra thick and right from the fridge.

What would you recommend to someone who has never used Beverly supplements before: If you are serious about your fitness goals you should at least try Beverly products. Perhaps you could start with the proteins and then experiment with other products you are interested in. I have used many supplements on the market today, but really feel that Beverly products help me to achieve my very best. I have two sons that play soccer at a high level. I formulated a nutrition plan for them including an UMP shake every day, Fit Tabs multi-vitamin and Glutamine Select.

Music: I have all types of music consisting of classic rock, metal, country and R&B. My workout playlist is called “Crush It” and it consists of bands like Disturbed, Chevelle, Godsmack, and Tool. This music describes the way I train –total intensity.

Hobby or interests outside bodybuilding: Riding my motorcycles and watching my kids play sports.

I have trained my entire adult life. At 17 years old, my friend and I rode bikes to a nearby community college to work out on Universal equipment. Then, at age 18 I joined George Turner’s gym paying with money I had saved. Turner’s was a hard core gym with big guys lifting heavy weights. I maintained a decent level of fitness throughout my 20’s and actually competed once without much success due primarily to a lack of discipline.

Again, I maintained through my 30’s and competed again at age 40. I took second place at the “Show Me Naturals”. It was such a blast; I competed the following year in the same show and won the middle weight open class. I competed several more times over the next 3 years with decent placings.

Last year, at age 49, I competed again. This time in a larger show, the “NPC Continental USA” and won the overall Masters. This was the first show where I used Beverly products seriously and boy what a difference it made in my overall physique. After competing this summer at the “Missouri State Show”, I would ultimately love to compete in the “NPC Masters Nationals”. But for me, the real accomplishment is just standing on stage in the best shape of my life. I heard a quote once that sums it up for me, “Your body and your spirit are gifts from above and what you do with them while on this earth is your gift back to God.”

Now that you know a little about me, let’s get into some things that I’ve learned along the way that might help you. We’ll start with a problem that I finally solved which may be relevant to many of you. I couldn’t hold muscle in the later stages of my contest diet. I solved it by keeping my body fat lower off-sea-son, increasing my pre contest food intake a little, and adding two specific Beverly products that helped me maintain muscle tissue, Mass Amino Acids and Ultra 40. Now, let’s go deeper into my diet.

Diet & Supplement Schedule

6:30 am:
2 caps of 7-Keto MuscLean

7 am:
5 egg whites, 2 whole eggs and ½ cup of steel cut Irish oats
1 Super Pak, 3 Mass Aminos, 3 Ultra 40 and Lean Out

10 am:
2 scoops of UMP and 1 piece of fruit

12:30 pm:
10 oz white fish, large veggie salad with homemade dressing consisting of seasonings, olive oil, balsamic vinegar, and 1 ½ cups of brown rice
3 Mass Aminos, 3 Ultra 40 and Lean Out

1:30-2:00 pm:
1 scoop of Up-Lift 30 minutes before work out; 1 scoop of Creatine Select: drink while walking into gym, and 1 scoop of Glutamine Select in a water bottle to drink throughout training

2 pm:
Immediately following training, while walking out of gym: 2 scoops of Muscle Provider (Chocolate) with 1 piece of fruit

6 pm:
2 caps of 7-Keto MuscLean, 30 minutes prior to meal
10 oz of chicken breast, white potato, and large veggie salad with homemade dressing
3 Mass Aminos, 3 Ultra 40 and Lean Out

9 pm:
3 hardboiled eggs and 1 scoop of UMP
3 Mass Aminos, 3 Ultra 40 and Lean Out

I pretty much follow this diet year round, but it becomes more strict 12 weeks prior to competition, especially in terms of timing the meals, which is so important. 8 weeks prior to competition with the help of my trainer, Travis Wallis, we adjust the macro nutrients as needed.

Training

I alternate heavy and lighter weeks as illustrated below.

Week 1: As heavy as possible, but never sacrifice form

Day 1: Arms
BB Curl
4 sets of 8-10
DB Curl (seated) 4 sets of 8-10
Concentration Curl 4 sets of 10-12
Skull Crushers 4 sets of 8-10
DB Kickbacks (palm facing floor-not thumb) 4 sets of 8-10
Rope Pressdowns (with elbows wide) 4 sets of 8-10

Day 2: Quads/Calves
Hack Squat 5 sets of 8-10 reps
Inverted Leg Press 4 sets of 8-10
BB Squat 4 sets (deep) of 12 reps
Leg Extension 4 sets of 25 reps - you won’t be able to use much weight at all, but go slow and feel the squeeze at top
Standing Calf Raise 6 sets of 20
Donkey Calf Raise 6 sets of 20

Day 3: Rest

Day 4: Chest
BB Bench Press 5 sets of 8-10 reps
DB Decline Flye (this kills) feel squeeze at top of movement 4 sets of 10-12
Cable Flye 4 sets of 10-12

Day 5: Back
Chins 5 sets to failure
Deadlift (in rack with stops 8 inches from floor to limit range at bottom of movement) 4 sets of 8
DB Row (with hand on bench and both feet on floor) 4 sets of 8.

Day 6: Shoulders and Hams
Lateral Raise 4 sets of 8-10 reps
Front Raise with Barbell 4 sets of 8-10
Rear Delt Flye (bent over) 4 sets of 8-10
Hammer Shoulder Press 4 sets of 8
Seated Leg Curl 5 sets of 8
Stiff Legged Deadlift 5 sets of 8
Lying Leg Curl 4 sets of 8

Day 7: Rest

Week 2: Only 1 minute rest between sets, keep the intensity up and use supersets. Do ab work every other day.

Day 1: Arms
Hammer Strength Preacher Curl 5 sets of 15
Concentration Curl 4 sets of 15
DB Hammer Curl (standing) 4 sets of 15
Hammer Strength Triceps Extension 5 sets of 15
Hammer Strength (plate loaded)
Dip Machine 4 sets of 15
Overhead Rope Extensions 4 sets of 15

Day 2: Quads and Calves
Leg Press 5 sets of 15
Hack Squats 5 sets of 15 - narrow stance and keep constant tension on quads - don’t lock out and go deep, all the way down
Walking Lunges to failure - or you throw up
Seated Calf Raise 6 sets of 20
Standing Calf Raise 5 sets of 20

Day 3: Chest
Hammer Strength (plate loaded)
Decline Press 5 sets of 15
Smith Incline (only slight incline) 4 sets of 15 - keep bar moving, don’t lock out
Hammer Strength (plate loaded) ISO Wide Chest 4 sets of 15

Day 4: Back
Seated Cable Row with wide bar 5 sets of 15 - do movement slow and really squeeze as you bring weight back
Cable Pulldowns (with feet behind you, not in front) 5 sets of 15
T-bar Row 5 sets of 15

Day 5: Shoulders/Hams
Lying Leg Curl 4 sets of 15
Standing Leg Curl 4 sets of 15
Stiff Legged Deadlifts 4 sets of 15 - 1 leg at a time and keep opposite toe pointed toward floor at all times
DB Press 4 sets of 15
Seated Shrugs 5 sets of 12
Lateral Raise 4 sets of 15

Day 6 and 7: Rest
Repeat week 1

Tips on Turning 50

Before I close, I’m going to list some tips and observations I’ve made about my training since turning 50.

  1. Spend adequate time warming up. If I’d paid more attention to proper warm-up earlier in my life, I might not have as many aches and pains as I do today. Now, I spend about 20 minutes warming up my joints before I train. I do this every time I go to the gym.
  2. I have “bodywork” done weekly at Fitzmaurice Performance in St Louis, and more often if needed. There are various names for it, massage, myofacial release, etc… but I just call it “bodywork”. This has made a huge difference for me.
  3. REST - when I was in my 20s it wasn’t a big deal if I didn’t get enough sleep. At age 50 and beyond, it is ESSENTIAL.
  4. Get your micronutrients every day. I start every day with a Super Pak whether I am competing or in the off season. That way I know I am giving my body the essentials.
  5. Have Fun! Even though we may not look like top pros, we are still trying to constantly improve. Think positive and carry this momentum with you as you age.
  6. As I get older, I found that I must be much stricter in my pre contest diet. The days of putting on 10 pounds in the off season are over. I must now maintain my condition all year round. I allow myself planned cheat meals in the off season, but if my body fat increases too much, it’s not worth the extra time and lost muscle it takes to get it off.
  7. Supplements are now more essential to my nutrition plan. Ultra 40 and Mass Aminos with every meal really help.
  8. I have to time my meals and eat every 2 ½ or 3 hours. At 40 it didn’t seem to make that much of a difference if I went 4 hours without a meal. Now it’s hard to keep my lean mass unless I am eating on schedule.
  9. I try to lift heavy to keep my muscle bellies full and dense. But it just kills my joints if I lift heavy all the time. When I follow the training schedule above it allows me to lift heavy week 1, and up the intensity and reps on week 2 for hypertrophy, but with less stress on my joints.

I have really dedicated my life to my family, my faith and my fitness. I really enjoy helping others. At this stage, I am just trying to maintain the amount of muscle I have and refine it to achieve a higher level of conditioning and separation. Wherever you are today in terms of fitness, be kind to yourself. We all want to be better and that’s a good thing. I believe the way to achieve your fitness goals is to have a plan and don’t be lazy. Seek the advice of a professional trainer if you need help and follow his or her advice. It’s not too late, I am competing at 50 years old and hope to still be walking out on the stage in an over 60 class someday….God willing.

Earning My “Open” Natural Pro Card at Age 51

Earning My “Open” Natural Pro Card at Age 51

At a Glance: Robin Marion

Age: 51

Occupation: Certified Personal Trainer and Health Coach, Retired Military, Owner Velvet & Steel Fitness

Current Residence: Waldorf, MD

Years training: 30+

Height: 5'7.5"

Weight: 145-150 (off-season), 130 (contest)

Favorite Fitness Meal: Roast chicken breast, redskin potatoes, asparagus

Favorite Supplements: Beverly UMP, Muscle Synergy, Lean Out, 7-Keto MuscLean, Quadracarn, Density, and Glutamine Select. I use these supplements to help sculpt and define
my body as well as dropping bodyfat and leaning out my physique. The UMP tastes great and I love all the things I can do with it. I’ve had protein muffins, protein pancakes and I use it in my oatmeal. They are made with great and natural ingredients. All the info on the products is upfront. Nothing hidden and the company reps are very knowledgeable on the products as well. I started using Beverly supplements in 2012 and I haven’t looked back. I love them and the results they produce. I also became a reseller of Beverly Supplements.

What would you recommend to someone who has never used Beverly supplements before: I would recommend they look up the supplements on the Beverly website (www.beverlyinternational.com) and contact a company rep (800-781-3475 M-F 9-4 ET). There are good descriptions for each product and what it does, but talking to someone will allow you to get more detailed info or ask questions the product info may not provide. The company reps also help develop the right combination of supplements to help you achieve your goals.

Music: All Genres

Most Inspiring Book: Becoming by Michelle Obama

Hobby or interests outside bodybuilding: Spending time with family, reading, shopping, cooking.

Words to live by: “I can do all things through Christ who strengthens me.”

Editors note: Robin was featured in a No Nonsense article in 2017. Since that time she has made tremendous improvements in her physique. At age 51, she achieved the best condition of her life. (And this is after 30+ years of training!) We thought it would be inspirational and educational to update you with a brief Q&A and list the current diet, supplements, and training programs she uses to achieve her remarkable results.

I am a retired US Army Soldier and mother of five (blended family), with seven grandkids and one grandcat. I have always been active but struggled with various medical conditions that have affected my levels of activity. Serious bouts of fatigue followed many of my very active days. This made follow up activities nearly impossible to do. While I have never struggled with being overweight, I always struggled with being underweight. I actually had to gain weight in order to enlist in the military. My medical conditions did not stop me from doing what I wanted to do. I just had to get creative in my approach to doing them. However, the issues I was dealing with did contribute to bouts of depression and low self-confidence. Some things we can change and some we cannot. Some are meant to be changed and some are not. I believe we truly become free to love “who and how we are” when we accept “who and how we are.”

How did you get started lifting?
I’ve been active all my life but the military amplified that. My first supervisor in 1989 introduced me to bodybuilding while stationed in Korea. That’s where I did my first bodybuilding competition and I loved it.

Did you have any problems starting out that other readers might relate too?
My biggest challenge was adjusting to the strict nutrition plan required for bodybuilding success. I can work out for hours but sticking to my nutrition plan has always tested my discipline.

Did you try anything that didn’t work?
I had too many conflicting goals. My training and nutrition were not in sync. I’d try to circumvent lapses in my nutrition plan by adding more training.

What did you do to solve the problem?
Follow the plan. Prioritize my goals and stick to one at a time. What you do or don’t do with nutrition shows on your physique. Proper nutrition is critical.

What were the results of prioritizing your goal & sticking to the plan?
My preps were less stressful when I trusted the process. I have a tendency to second guess things as it relates to my body and what I see. Don’t be afraid to ask your coach about their methods and the why, when, how, or what of the process. They are often learning your body just like you are. Contest prep has now become second nature to me. This means I don’t overstress or over think them. I listen to my coach and we have become a team that works together to have a healthy prep while bringing my best package to the stage. The results? Higher placings, and 2 OCB Pro Cards. Under my current coach I have only placed outside of Top 5 once. All other placings have been 1st or 2nd place. This year’s goal was to obtain my Open Figure Pro card in the OCB. I had already obtained my Masters Figure Pro Card. I told my coach what I wanted and he developed a plan which I followed. The result was earning that Open Pro Card in June 2021.

Diet

Here is the diet I followed to earn my OCB Open Figure pro card

Meal 1 

Ground beef, white rice, spinach

Meal 2

Chicken breast, red skin potatoes, veggies

Meal 3

Chicken breast, red skin potatoes, veggies

Meal 4

Shrimp or white fish, white rice

1 gallon of water daily

Pretty basic, right? The key is STICK TO THE PLAN! I’m a creature of habit when it comes to my meals. My “off plan” meals are few and far between and I’m okay with that. If I go off the rails too much my digestive system doesn’t like it. My favorite “off plan” meals are oatmeal with strawberries and blueberries, cheeseburger and fries, and Lorna Doone cookies.

Supplements

Glutamine Select I add to my water and drink throughout the day Lean Out and 3 7-Keto MuscLean (with meals 1 and 3)

Density Two tablets with each meal

UMP Post-workout

Muscle Synergy Pre-workout

Quadracarn 3 tablets pre-workout, 3 tablets with meals 2 and 4 (9 tablets total per day)

Mass Aminos and Ultra 40 I follow the directions on the bottles and take one tablet of each for every ten pounds of my bodyweight. This comes out to 13-15 each of Mass and Ultra 40 per day. If you follow the directions these two supplements will give you great results.

FitTabs Two tablets with meals 1 and 3 (4 tablets daily)

Training

I am currently training each body part once every eight days. However, when in contest prep mode I change to six days per week and hit each muscle group twice. I perform 3-4 sets per exercise. Rep ranges are 8-10 on heavy days and 12-15 on volume days. I focus on progressive overload and time under tension training.

Day 1 (Quad Focus)
Leg Extension
Leg Press
Smith Machine Squat Hack Squat
Seated Calf Raise

Day 2 (Chest)
Dumbbell Incline Press
Smith Machine Incline Press
Flat Bench Barbell Press
Incline Cable Flye

Day 3 (Back)
Pull-ups (assisted or unassisted)
T-Bar or Barbell Rows
Cable Row
Dumbbell Row
Dumbbell Pullover

Day 4 (Rest)

Day 5 (Hamstrings)
Walking Lunges
Deadlifts (Sumo and Stiff-leg) I change the type weekly
Lying Hamstring Curl
Single-leg Hamstring Curl
Standing Calf Raise

Day 6 (Arms)
Skull Crushers
Triceps Pressdown
Cable Kickback
Alternate Dumbbell Curl
Hammer Curl
One-arm Preacher Curl

Day 7 (Shoulders)
Smith Machine Shoulder Press
Cable Side Lateral Raise
Machine Reverse Flye
Shoulder Shrug
Dumbbell Front Raise

Day 8 (Rest)

Start over at Day 1

Closing Thoughts

The sport of bodybuilding is not easy. I’ve done many competitive events and bodybuilding is by far the hardest I’ve ever trained for. It requires discipline, consistency and true GRIT. Although I am a personal trainer and coach, hiring a contest prep coach and posing coach is the best thing I could have done. It took a lot of the guess work out of things for me. Get the mental part on board and the rest will follow. Be committed to the process. There is no circumventing what works in the process. It won’t be easy, but it will be worth it. Regardless of the outcome on the stage there is always something to be learned about yourself and others in the process. The result is always a win.

This year I competed in 4 competitions in a month and a half, and it was by far the hardest yet best prep season I’ve had. It was grueling but I am extremely happy with the outcome and look forward to the next competition season.

2021 Competition Season Results:

  • OCB Atlantic Super Show 1st Place Class C
  • OCB Catonsville Conqueror 2nd Place Class B
  • OCB Jersey Natural 2nd Place Class B
  • OCB Colonial Open, Figure Open Pro

I am extremely thankful for my support system in my husband, children, family and friends, my Coach Donovan Strong and Team Strong Physiques, Posing Coach Tina Johnson, my clients of Velvet & Steel Fitness and the OCB Organization.

Second Generation BI User in this Family!

Second Generation BI User in this Family!

Todd Buchanan taught his son well!

My name is Devin Buchanan. If my last name sounds familiar; it’s because my dad is a competitive bodybuilder and long-time Beverly International User/Promoter/Fanatic. I’ve been involved heavily in athletics, but my main interest is the Performing Arts. I’ve been dancing since the age of 10. I made it through to the Las Vegas round of the “So You Think You Can Dance” Show in high school, and am currently dancing for Giordano Jazz Dance.

Like many dancers who maintain weight by resorting to unhealthy nutritional habits, I experienced some serious health issues. Then, I finally decided to listen to my dad who had often talked to me about the importance of proper nutrition. The result has been no more visits to the ER, more energy, and I’ve even improved my performance as a dancer. My dad started me off with Ultra 4s (now Fit Tabs) and UMP. I’ve since added Ultra 40’s, Glutamine Select, Lean Out, 7 Keto and EFA Gold. My very favorite is chocolate UMP.

Interested in a typical day of eating for a “now healthy” dance professional?

Breakfast: 3 eggs plus 1 egg white cooked in coconut oil, broccoli

Morning Snack: 2 scoops chocolate UMP w/water

Lunch: Herb roasted salmon, two hard boiled eggs, and brussel sprouts

After Lunch Snack: ¼ cup almonds

Dinner: chicken breast and green beans cooked in coconut oil

Late Night Snack: 1 scoop chocolate UMP mixed w/ 1 tbsp of coconut flour, 1 tbsp Hershey’s special dark cocoa, 1 tbsp peanut butter or almond butter and 1 tbsp ground flax!

One free (cheat) meal per week

Advice to the First Time Figure Competitor

Advice to the First Time Figure Competitor

At a Glance: Katie Craig

Age: 30

Occupation: Fifth Third Bank – Customer Service

Family: Amazing and supportive parents, my sister Elizabeth and brother Mike, and two cats – Bearcat and Buckeye

Residence: Alexandria, OH

Years training: 8

Height: 5'3"

Weight: 106 (off-season), 110 (contest) (ed. note: check it out, Katie gained at least 4lbs of muscle during her contest prep)

Favorite Bodybuilding Meal: UMP “No Bake” Cookies – ½ cup of oatmeal (prepare as directed), mixed with 1 scoop of your favorite UMP flavor, 1 packet Splenda, and 1 tsp peanut butter. Mix together, form cookies and chill overnight. These are delicious and a perfect on the go snack.

Favorite Supplements: I like all the Beverly International supplements I have tried, but I can’t live without UMP! You cannot go wrong with the vanilla, chocolate, or cookies and crème UMP. It really is as good as the reviews. I use it for shakes, pudding, cookies, waffles, and icings. It definitely helps curb my sweet tooth. I also like Muscle Synergy. It gives me a great pump during my workout, tastes great, builds muscle, and helps my recovery time.

What would you recommend to someone who has never used Beverly supplements before: Try them! My first recommendation would be UMP. It tastes good and I doubt you will ever go back to other protein powders. Second, take a look at the website FAQ and match your fitness goals with the supplements suggested. I started with a few basic supplements and have grown my daily supplementation program as training has progressed.

Music: Currently loving Pandora mixes of Lady Antebellum and Jason Aldean.

Most Inspiring Book: Who Moved My Cheese? By Spencer Johnson

Hobby or interests outside bodybuilding: Spending time with friends and family, cooking, traveling, trying new restaurants, and jigsaw puzzles.

Words to live by: Life is too short to be anything but happy.

I remember thinking to myself, “Just go for it. You have nothing to lose.” I sent the email.

It was October of 2011 and my 30th birthday was approaching. I was a single thirty year-old who loved the gym, but hadn’t seen prog-ress in months. I needed a goal. I am very competitive. I was reading a Beverly Nutrition No Nonsense Magazine and came across some articles written by Julie Lohre that piqued my interest. What was all this hype about contests and figure shows? I checked out her website and saw she offered online workout and nutrition programs. How perfect! Could I train for one of these shows? I already knew asking myself that question that I had to do it! So I went for it. I emailed Julie and let her know I wanted to train with her. I sent her pictures so she knew what she was getting herself into, we spoke on the phone, and within a few days had my first workout and nutrition program.

I was pumped! Julie was energetic and positive on the phone and we discussed my workout history, diet struggles, and goals. We decided I would begin training for a show in March. When I received my workout and nutrition program I could not believe how much information I had at my fingertips. The workouts were challenging and left my body sore, but it was incredible to see how my body changed shape along the way. The nutrition plan was also a pleasant surprise.

Nutrition

My nutrition and supplement plan continually evolved throughout my training, based upon how my body was responding. The majority of my pre-contest preparation included gaining lean muscle mass. Preparation is key. Meals were measured and I packed meals in my cooler every time I left the house. My daily supplements include Beverly International Ultra 40, Density, Lean Out, Glutamine, and UMP, along with fish oil and the multi vitamin. Here is a look at a sample day.

Breakfast: The Katie Protein Oatmeal Loaf (mix together 5 egg whites, 1 scoop of Beverly UMP vanilla protein, and 1/2 cup of oats, then bake for 20 minutes in a small cake pan at 350°), top with 1 cup of strawberries.

Snack: 1 scoop of UMP, 1 cup of mixed berries, 1 pack of almonds

Lunch: The Katie Protein Oatmeal Loaf and a large mixed salad with Mrs. Dash

Snack: 2 low carb yogurts, 1 cup of strawberries, 1 pack of almonds

Dinner: Grilled chicken salad, asparagus, and 2 slices of Ezekiel bread

Snack: 2 low carb yogurts, 1 cup of strawberries

While temptations are everywhere, and trust me, I love ice cream and pizza as much as anyone, the nutritional component of contest preparation wasn’t as difficult as I thought it would be. One reason I have been successful on my nu-trition plan is because there are so many choices. This really helped me not get in a rut with food choices, allowed my body to constantly adapt to new, healthy clean foods, and let me eat what I liked, when I wanted. eliminating processed “junk” from my diet has not only changed how I look but also drastically improved how I feel, giving me more energy and keeping me full all day long.

My plan also included one “cheat” meal a week. I was able to enjoy holiday celebrations and special occasions. The strange part was, after making a commitment to myself and to Julie to train for a show, I really didn’t want to cheat. Sure I had cravings and foods looked good, but “cheating” on a meal hardly seemed worth it.

An unexpected delight throughout my journey has been watching everyone around me react to my food choices. Friends, family, and co-workers are often asking what I am eating and why. I always stress to them how genuinely healthy I am feeling and how I attribute this feeling largely to how I fuel my body. I have seen them make big and small changes in their diets and it warms my heart. Seeing people around me choose strawberries in place of chips or pack carrots instead of running to McDonald’s for fries is a winning moment for me. Being able to positively influence someone else based on my actions, what could be better than that?

Training

Here is what a typical week looked like during a muscle gaining/lose fat phase. Cardio – 2 sessions per week for 15 minutes (I like the Stairmill or Treadmill)

 

Day 1: Legs and Biceps
Squats, 4x6-8
Plie Squats, 4x6-8
Walking Lunges, 4x6-8
Hammer Curls, 4x6-8
Leg extension, 4x6-8
Cable Curls, 4x6-8
15 minutes of the Stairmill at a high resistance at end of workout

Day 2: Back and Chest
Pull-ups, 4x6-8
Lat Pulldowns, 4x6-8
Reverse Decline Crunches, 4x10
High Cable rows, 3x6-8
Incline Bench Flyes, 3x6-8
Lying Leg raise, 4x10
Bent Over Barbell rows, 3x6-8

Day 3: Yoga

Day 4: Delts and Hamstrings/Glutes
Lateral raises, 4x15
Seated Overhead Press, 4x15
Leaning Single Arm Lateral raises, 4x15
Barbell Deadlift, 4x15
Plié Squats, 4x15
Glute Kickbacks, 4x15
Switch Lunge Jumps, 4x15

Day 5: triceps and Calves
Cable Pressdowns, 4x6-8
Close Hand Pushups, 4x6-8
Alternating Arm rear Delt raises, 4x6-8
Standing Calf raises, 3x15-20
Leg Press Machine Calf raises, 3x15-20
15 minutes of high intensity Treadmill at end of workout

Day 6: rest

Day 7: Sprinting and Plyometrics
Jog, 3 minutes
Sprint and recover, 3 minutes
Push-ups, 3 minutes (30 seconds push-ups, 15 seconds rest)
Long Jumps, 2 minutes Crunches, 2 minutes
rest, 1 minute
repeat 2 more times
Bent Over Barbell rows, 3x6-8

Team Fitbody

Part of training with Julie can involve participating in her Team FitBody program. Team FitBody is a group of women who train with Julie and meet several times during the show season to go over contest preparation and presentation. I met the team for the first time in January. Let's just say it was a great day! It was amazing to meet a group of women who are so motivated and inspiring. Some are very experienced and others have never touched a stage - they are all committed to a healthy lifestyle and I loved it. I couldn’t wait to get to know everyone and I was confident I had just made lifelong friends. I also learned about posing - which WOW! - did I need work on, suit selection, and I also had my body composition done. The moment I got home after the meeting I was so ready to go, I went online and looked at suits. Be prepared – they are not cheap. I ordered a red suit, had it altered and it turned out perfect! Definitely start looking for a suit as soon as you decide you are going to compete. Some custom suits can take several months to receive. I also ordered my 4.5-inch heels and booked my tanning, make-up, and hair appointments for show day! Planning is essential during your journey.

I’m not sure where time went between my Team FitBody meeting and stepping on stage March 24, 2012. Time absolutely flew by. I made it through the challenges of travel-ing (just check a suitcase – TSA with pills, powders, and Tupper Ware containers is a huge hassle), suffered through the stomach flu, busy times at work, and the usual craziness that life brings. And then before I knew it, I was on my way to Kentucky.

My first show, the NPC Northern Kentucky arrived! Was I ready? Could I do this? It was everything I had dreamed about and more. No I didn’t win, I didn’t even place, but I felt by stepping on stage I had won. I had my spray tan on (my skin was darker than I thought possible), my makeup all glammed up, and my hair done! The day of the contest began with a competitors meeting at 9am. Following the meeting, the pre-judging began. The show was huge with almost 400 competitors! Talk about overwhelming. My moment came at about 1pm when I finally got to take the stage after anxiously awaiting my moment. I was shaking. I messed up my posing. But it felt glorious! I had made my dream come true. All of the hard work was laid out on stage and it felt great. The rest of the day was filled with meeting competitors from all over and spending time with my family. Finals took place at 6pm that night and I got to step foot on stage one more time. This time, I corrected my posing and wasn’t quite as nervous. It was surreal to see such a large crowd. One of the best parts of the evening was watching several of the Team FitBody women win. Looking back, I wouldn’t change a thing about that day. It will be a fond memory in my heart forever. I cannot wait for the shows to come!

Advice for a First-Timer

My advice for first time competitors would be to take this journey for your self. realize that the reason you began your journey to stage may change along the way. embrace this change. Accept you may not win your first show, or even your second. Step out of your comfort zone. It will positively change you in ways you couldn’t even imagine. Take pride in your accomplishments, big or small. Shake off your failures and turn them into successes. Take time to reflect on how amazing you are. Share your experience with someone who has never set foot in the gym and the woman who has won numerous shows. embrace the changes your body makes along the way, and never take for granted what your body can do. Don’t forget to thank everyone who helps you along the way, or to apologize for sometimes having a bad day. remember most people will think you are crazy for carrying chicken breast in you purse and waking up at 4:07am for your first cardio session of the day. realize everyone may not understand your journey, but it is yours to share with the world, and one that is certain to forever change your life and those around you in the most positive way.

Hire an experienced trainer. Find your “Julie.”

  1. Become a planner. Plan your meals. Plan your workouts. Plan for show day!
  2. Be ready to laugh one minute and cry the next. This is just as much and even more of an emotional journey than it is a physical.
  3. Learn to pose. You will work too hard to get to the stage to not know what you are doing. Buy a DVD or attend posing classes.
  4. Have a support team. You cannot go through this journey alone. Family, friends, co-workers and your trainer will serve as your biggest advocates if you let them.
  5. Have fun! You are blessed to be able to take this journey. enjoy it.
DREAMERS SETTING GOALS AND MAKING IT HAPPEN

DREAMERS SETTING GOALS AND MAKING IT HAPPEN

Dad and Daughter

I’ve known OC for years and years. But, I didn’t know he had a daughter until he told me that he was helping her train for a contest. “My daughter told me she wanted to compete in a figure competition for her 30th birthday… I knew we had our work cut out for us. I knew that back, shoulders, and legs are the main body parts figure judges look for, so that’s where we concentrated her training.” Now, Denisha talks about her diet and supplement program. “I followed Beverly’s ‘fast fat loss carb cycling program’ starting with an UMP shake w/ 1 tsp coconut oil upon arising; 3 oz chicken, 3 egg whites, and one-half grapefruit for breakfast after my workout; another UMP shake mid-morning; 5 oz chicken or turkey and 2 cups of green veggies for lunch; and 5 oz lean steak with 2 cups green veggies for dinner. I had the standard BI carb up meal on Monday and Thursday for dinner: ¾ cup oatmeal or brown rice, 5 oz sweet potato, 4 oz banana, 1 cup vegetables and 1 tbsp butter. Supplements included Fit Tabs and EFA Gold at breakfast, 3 Ultra 40, 5 Density, 2 Muscularity, 2 Lean Out, and 1 Energy Reserve with each meal; and Glutamine Select during training. I am pleased to say the show went very well and I placed 1st in my class. Coming from a weight of 143 to my contest weight of 108, I was thrilled with my victory.”

Sick and Skinny to Master’s Bikini Champion: How I Did It

Sick and Skinny to Master’s Bikini Champion: How I Did It

At a Glance: Stacey Grubbs

Age: 36

Occupation: Photographer

Family: Husband Bill of 8 years, 2 sons, Will 4 years old & Alex 14 months

Residence: Erlanger, KY

Years training: off and on for about 8 years, training to compete, 8 mos.

Height: 5'10"

Weight: 135 (off-season), 140 (contest)

Favorite Bodybuilding Meal: Oatmeal with a scoop of vanilla UMP & blueberries, and UMP pudding

What would you recommend to someone who has never used Beverly supplements before: The UMP for sure! It took me years of wasting money and being stuck with horrible protein powders before discovering UMP. And I will NEVER go back!

Music: Beastie Boys, 50 cent, old school hip hop!

Most Inspiring Book: The Bible

Hobby or interests outside bodybuilding: I love taking pictures and traveling! The combination of the two is even better!

Words to live by: “I can do all things through Christ who gives me strength”, Philippians 4:13

I was always the tallest girl in my class ever since i started school! and not just the tallest, but also always the thinnest! I hated being both! My mom was called to school on a few occasions and questioned on whether or not I had an eating disorder. Thankfully, i never had an eating disorder, just never could gain weight. as an adult I continued to be too thin. a lot of this stems from having had stomach issues and being diagnosed with IBs in my mid 20’s. due to this, i was very limited as to what i could eat without getting sick. My diet usually consisted of nothing but carbs, pasta, rice and bread. Very rarely would I eat vegetables or any type of protein.

I started to go to the gym to try to put on some muscle, but with not eating right I gained nothing! I was very unhappy with my body and wanted to look healthy! after having
my second child, I remembered the name of a trainer that someone had told me about, Julie Lohre. so I looked her up and exchanged emails with her. shortly after, I joined her Team FitBody. When she saw my photos, she said that if I was really motivated I could be ready to do a show as soon as 8 weeks. I thought, “This woman is crazy!” But, I did what she told me to do in the gym and ate what she told me to eat (my meal plan being based around my dietary restrictions). as the weeks went by I started to gain weight and muscle. When the 8th week came, I was exactly where she said I would be, ready and on stage. I had dropped to 10% body fat, and gained almost 10lbs of muscle. it was truly amazing! I actually loved my body! and the best part, I was healthier than I had ever been!
it is amazing that I went from sick and skinny to healthy and fit! since beginning my training I have eaten clean, by eliminating a lot of processed foods, sugar and 80% of the carbs from my diet. now, the base for all my meals is protein. and another thing that is truly amazing, I have had almost no attacks of IBS!

My Bikini Diet

I am very lucky as far as diet is concerned! My contest diet contains two cheat meals each week up until the last 4 weeks out from a show. I take them out at that point. This is what my typical meal plan is like on a daily basis:

Meal 1
2 eggs/ 5 egg whites
1 cup oatmeal (1/2 scoop UMP Vanilla) with ½ cup of blueberries

Meal 2
2 scoops of UMP chocolate for shake
1 medium banana

Meal 3
5 oz. of chicken, 2 pieces of Ezekiel bread
¼ avocado
1 cup veggies (usually broccoli)

Meal 4
Large salad with 7 oz of chicken, salsa and 2 tbsp of low fat dressing

Meal 5
6 oz. of chicken
1 cup brown rice
1 cup veggies (usually red peppers)

Meal 6
1 scoop of UMP chocolate made into pudding with 1 tsp natural peanut butter

My diet pretty much stays the same whether prepping for a show or not. I eliminate my two cheat meals the final four weeks and replace the eggs and egg whites (due to extra sodium) with fish. I also eliminate any condiments the last two days.

When I first started Julie’s program, I found meal preparation a challenge. I was just trying to make each meal as it was time to eat. I finally smartened up and started setting aside Sundays to prepare all my food and supplements for the week. now, I cook all my food at one time and store it in the fridge. That way it’s ready to eat and I can just grab it when I need it! I also do this for my supplements. I take smaller storage containers and fill each with a day’s worth of supplements. They are small and I can throw them in my cooler or purse when I head out the door.

My Bikini Body Supplement Program

UMP (chocolate & vanilla): I use this for my shakes as a fabulous snack, in my oatmeal to add some flavor and to make pudding!

Density: I take 3 right before I work out, 3 right after my work out and 3 with my lunch for losing fat and increasing muscle mass.

Glutamine Select plus BCAAs I add 2 scoops to my water and sip on it as I work out to aid recovery after a hard workout.

Muscle Synergy: I take 5 of these with my density right before I workout and 5 with my first meal for energy and to help build lean muscle and to help with post workout soreness. I also take it shortly before going on stage to give me a good pump and energy!

Ultra 40: I take 3 of these with 4 of my meals, for preservation of lean muscle mass. Ultra 40 has everything in it, protein, iron, and B 12.

Cardio

I incorporate 2-3 days of 20-minute HIIT cardio each week. Cardio can get boring if you let it. You really have to think of creative ways to switch it up! Like trying a dance class or getting out of the gym and riding a bike doing hill intervals. My favorite cardio equipment is the stair master! I also take a dance class for one of my days. I love dancing and get a great workout in as well.

Bikini Training

I work full time and have two young children, so I have to get up pretty early to get my training in. On a typical day of training I usually arise at 4am, get to the gym by 5am, and workout until 7am. at the end of my training I practice posing for about 15 minutes each day. even though I am definitely not a morning person, I honestly look forward to getting up and going to the gym.

Right now I am doing higher weight, lower reps to gain muscle in my legs. My upper body develops pretty quickly, so my trainer said unless I wanted to transition over to figure I need to stick with lighter weights on my upper body for now.

 

Monday

Legs
Delts
Abs

Tuesday

Chest
Biceps
Abs
Plyometrics
CARDIO

Wednesday

Off

Thursday

Ddelts
Triceps
Hamstrings
Glutes
CARDIO/DANCE CLASS

Friday

Back
Plyometrics
Abs

Saturday

20 minutes of cardio

I will usually add a little ab work after my cardio, since this is an area where I have a hard time gaining muscle.

Presentation for Bikini Competition

I believe that presentation is of prime importance when you are competing! For my first show I had no idea about all that goes into preparing for getting up on stage. I thought I could do my own tan, hair and make-up. Thankfully, I was advised to let someone do all that for me! When you work soo hard and spend soo much time perfecting your body for that day on stage you want everything to be perfect! now, I book my spray tan, as well as hair and make-up appointments, as soon as I register for the show. allowing someone else to do those things takes a lot of worry and stress off your plate at a time when there is al-ready a lot on it. if I order a new suit for the show, I make sure I have it in plenty of time. I start looking for the jewelry I will wear with the suit about a month in advance! I am definitely a planner!

And most important is posing! You have to really dedicate time to practice your posing! as I was preparing for my first show, Julie included times to practice our posing right along with our meal and workout plans. When I first saw this, I thought, “Why would anyone have to practice that much?” now, I know, it is something that if you don’t practice you will never be good at. even the pros incorporate posing into their daily workouts.

My first show was the NPC Kentucky Derby in Louisville. it was a great show for a first timer. as I arrived at the venue I was really nervous and did not know what to expect. Thankfully, a lot of the girls that I trained with were competing as well, so there were some familiar faces. as I sat there and watched all the girls come in I totally started to psyche myself out. You look at all these tan, beautiful, fit girls and think “Oh my gosh! What am I doing?” it is very easy to let yourself be intimidated, but that is when you have to say, “I trained as hard as these girls and I deserve to be here”.

As the time approached Julie was the back stage expediter, ushering the different classes of girls for bikini to get ready to go on. And then it was my turn! I went out there and did what I had practiced over and over again. I loved it! I was immediately hooked! When it was all said and done I ended up taking 1st place in the Masters Bikini! after I came off stage with my award I was greeted by Julie, I don’t know who was more excited, me or her!

I left that competition with many new friends that I still keep in contact with. and more of a feeling that I can accomplish anything if I work hard enough!

My path has not been easy, but it has definitely been most rewarding! I would not be able to do this without my wonderful husband and the support he has given me. My trainer, Julie Lohre, is always looking out for me and my best interests. But there is one person that I could never have done any of this without, and that is God! he provided me with the strength I needed to accomplish what I have. I can do anything as long as I put my faith and trust in him.

 

SPECIAL REPORT: The Secret to Maximizing Your Results with Pre-Workout Stacks!

SPECIAL REPORT: The Secret to Maximizing Your Results with Pre-Workout Stacks!

Whatever your goal... BI has the “ultimate” pre-workout stack for you.

Male? Female? Over 40? Need more energy, strength, stamina, or endurance during your workouts? Want to lose weight, get cut, or gain lean muscle? Stacking can help you achieve all of the above, faster.

One of the things physique and performance athletes and fitness enthusiasts of all kinds appreciate most about Beverly products is that they can be stacked in any of a number of ways to produce synergistic effects. Be-low is a selection of pre-workout stacks designed to maximize the results of a broad range of individuals with different workout styles and goals. Choose the stack that best suits your needs. Don’t be afraid to change it up from time to time by trying a different stack from the list!

What’s the secret?

The secret to designing the “ultimate” pre-workout stack is that you must consider the following three factors:

#1: CNS

  • Your central nervous system (CNS) functions like “command central”. During your work-outs, for instance, the CNS sends signals to your muscles telling them when to “jump” (i.e. contract) and how “high” (i.e. how much force to generate). If your CNS is fatigued or has difficulty focusing (think of early morning workouts), you will be, too.
  • Nutraceuticals like caffeine (Fast-Up, 7-Keto Musclean) and n-acetyl-carnitine (Quadracarn) can stimulate your CNS. This makes you feel more energetic, alert, focused and even powerful. In turn, you will be more motivated to go to the gym and have a great workout.
  • CNS-stimulating nutraceuticals can even reduce your perception of effort. This means that working out at a higher intensity level feels easier.

#2 Muscle:

  • Particularly when you’re performing resistance exercise (i.e. lifting weights), you want to use nutraceuticals that:
    • enhance your ability to achieve a muscle pump
    • promote muscle strength, power, stamina or endurance
    • protect your muscles from catabolism (protein breakdown).
  • The pump occurs when working muscle tissue becomes filled, or “pumped” with blood. The pump is considered the hallmark of an effective muscle-building workout.
  • Nutraceuticals like propionyl-l-carnitine (Quadracarn), arginine and citruline (Up-Lift, Muscle Synergy) promote pumps by supporting vasodilation (relaxation of blood vessels). This means that blood can flow into your muscles more easily.
  • Beta-alanine (Creatine Select, Up-Lift), creatine (Creatine Select, Muscle Synergy) and betaine (Up-Lift) help your muscles delay fatigue while performing high-intensity contractions. This means you can perform more reps with a given weight, or take shorter rest periods between sets.
  • Carnitine (Energy Reserve, Quadracarn) can also help delay fatigue, especially during intense or long cardio workouts requiring stamina or endurance.
  • Glutamine and BCAAs (Glutamine Select) support muscle protein synthesis (anabolism) and help combat excess muscle protein breakdown (catabolism).

#3 Fat Burning:

  • We all know that to lose fat (and weight), your metabolism must burn fat faster than it stores it on your body.
  • We usually think of cardio workouts as the best place to burn off fat. Cardio is certainly a great way to stimulate your metabolism to burn fat faster. This is partly because it typically involves using large muscle groups (especially the legs) for a sustained period of time.
  • Nutraceuticals like 7-Keto (7-Keto Musclean) and caffeine (found in 7-Keto Musclean, Fast-Up), both of which stimulate thermogenesis, can help you take fat-burning to the next level during (and after) your cardio workouts. By increasing thermogenesis, more calories are burned off in the form of heat, instead of being stored as fat.
  • Carnitine (Energy Reserve, Quadracarn) also supports fat-burning. It is required to carry fat inside the mitochondria of muscle cells and other types of cells where it is burned to provide energy.

MUSCLE PRE-WORKOUT:

Goals & Benefits: Lean muscle mass and tone, muscle pumps, strength and power.

Applications: Typical resistance exercise workouts used for bodybuilding, figure or fitness.

Products (combine or “stack” together):

1. Fast-Up:

  • Suggested Use: Take 1-3 capsules 15-30 minutes pre-workout.

2. Up-Lift:

  • Suggested Use: Take 2 full scoops 30 minutes pre-workout. Refer to mixing instructions on product label.

3. Creatine Select:

  • Suggested Use: Take 1-1.5 full scoops 30 minutes pre-workout. Refer to mixing instructions on product label.

Caffeine-Free Option: Up-Lift and Creatine Select, but replace Fast-Up with:

1. Quadracarn:

  • Suggested Use: Take 3 tablets 30-60 minutes pre-workout.

CARDIO PRE-WORKOUT:

Goals & Benefits:: Fat burning, weight management, energy, focus, overall performance

Applications: Typical cardio workouts used for fat burning and weight management.

Products (combine or “stack” together):

1. Fast-Up or 7-Keto Musclean:

  • For energy, focus and overall performance, take Fast-Up. Suggested Use: Take 1-3 capsules 15-30 minutes pre-workout.
  • For energy, fat-burning and weight management, take 7-Keto Musclean. Suggested Use: Take 3 cap-sules 30 minutes pre-workout. Refer to product label for complete instructions.

2. Up-Lift:

  • Suggested Use: Take 2 full scoops 30 minutes pre-workout. Refer to mixing instructions on product label.

Caffeine-Free Option: Up-Lift, but replace Fast-Up or 7-Keto with:

1. Quadracarn:

  • Suggested Use: Take 3 tablets 30-60 minutes pre-workout.

 AGE 40+ MUSCLE PRE-WORKOUT:

Goals & Benefits: Lean muscle mass and tone, muscle pumps, strength and power.

Applications: For men and women 40 years of age and older.

Products (combine or “stack” together):

1. Fast-Up:

  • Suggested Use: Take 1-3 capsules 15-30 minutes pre-workout.

2. Muscle Synergy powder or tablets:

  • • Suggested Use (powder): Take 1-2 full scoops 30 minutes pre-workout. Refer to mixing instructions on product label.
  • Suggested Use (tablets): Take 8 or more tablets 30 minutes pre-workout. Refer to product label for complete instructions.

3. Quadracarn:

  • Suggested Use: Take 3 tablets 30-60 minutes pre-workout.

Caffeine-Free Option: Same as above, Muscle Synergy and Quadracarn, but replace Fast-Up with:

1. Up-Lift:

  • Suggested Use: Take 2 full scoops 30 minutes pre-workout. Refer to mixing instructions on product label

STAMINA PRE-WORKOUT:

Goals & Benefits: Stamina (i.e. the ability to sustain a high work rate)

Applications: High-intensity interval training (HIIT), CrossFit-, P90X-, Boot Camp, Tabata-, and Insanity-type workouts.

Products (combine or “stack” together):

1. Fast-Up:

  • Suggested Use: Take 1-3 capsules 15-30 minutes pre-workout.

2. Creatine Select:

  • Suggested Use: Take 1-1.5 full scoops 30 minutes pre-workout. Refer to mixing instructions on product label.

Caffeine-Free Option: Replace Fast-Up with:

1. Up-Lift:

  • Take 2 scoops 15 minutes prior to workout

1. Quadracarn:

  • Suggested Use: Take 3 tablets 30-60 minutes pre-workout.

"Before every workout I take 3 Fast Up for instant energy that lasts through my workout, without the crash. That is very important to me, considering I workout in the middle of the my workday, and have to see clients for 4 more hours following my workout.

In addition to Fast Up, I take Glutamine Select and Muscle Synergy. I am back to working out hard 5 days a week. It’s imperative that my body can handle this type of regimen. I’m not getting any younger as I get closer to the big “40”!

Glutamine Select pre and post workout is essen-tial for recovery. An added benefit is that the branch chain aminos that are so abundant in Glutamine Select, allow my body to use the BCAAs instead of my muscle tissue while I am cutting fat (spare muscle tissue!).

While I’m cutting fat right now, my carbohydrates have been slightly reduced. Muscle Synergy helps me keep the fullness that can sometimes go away while shedding body fat. I realize many people take Muscle Synergy for the “Pump” and the vanity reasons that come with it. What they might not understand is that this “Pump” allows for greater protein synthesis (muscle growth!)."

Sincerely,
Brian Wiefering, www.wiefit.com

Products (combine or “stack” together):

1. Fast-Up:

  • Suggested Use: Take 1-3 capsules 15-30 minutes pre-workout.

2. Glutamine Select:

  • • Suggested Use (powder): Mix 2 full scoops with 12-16 oz of water in a shaker bottle. Drink half of the contents of the bottle immediately pre-workout. Drink the remaining half 60 minutes into your workout or sip throughout if possible.

3. Energy Reserve:

  • Suggested Use: Take 2 tablets 30-60 minutes pre-work-out (ideally with your carbohydrate-containing meal).

Caffeine-Free Option: Omit Fast-Up, add Up-Lift.

 

 

 

 

Pre Workout I take 1 serving each of 7 Keto, Lean Out, Ultra 40, Energy Reserve and Up-Lift. I do 30 minutes of cardio right after lifting. I consume a mixture of
2 scoops Glutamine Select mixed with 2 scoops Muscle Provider vanilla while doing cardio. - Steve Mousharbash

 

 

 

 

15 minutes before working out I mix 1/3 cup oat bran, ½ scoop vanilla UMP, 1 scoop Creatine Select, and 1 scoop Muscle Synergy powder in 6 oz. water and drink it. I sip Glutamine Select throughout my training session. – Jennie Gray

Pushing Through Challenges: My First Contest Prep

Pushing Through Challenges: My First Contest Prep

At a Glance: Adrienne Schroll

Age: 36

Occupation or Education: B.S. Microbiology from the University of Minnesota – Twin Cities. M.S. Regulatory Affairs and Quality Assurance (Drug Development) – Temple University School of Pharmacy. Currently, work as the Director of Quality for a medical device start-up that is developing an implantable neuromodulation device used to treat chronic migraines.

Family: I have a 13-year-old Yorkie, Jack, and a ginger cat, Gus.

Residence: Minneapolis, MN (but born and raised in Wisconsin)

Years training: 1.5 years specifically training as a bikini athlete, but I have been lifting most of my life to support other sports I have participated in.

Height: 5'3"

Weight: 120-129 (off-season), 110-116 (contest)

Favorite Fitness Meal: UMP Protein Pancakes

Favorite Supplements: UMP Protein Powder – Used to meet protein intake goals, post-workout repair. Glutamine Select – Helps with recovery (Wild Berry tastes great!). Muscle Synergy – Pre-workout supplement.

What would you recommend to someone who has never used Beverly supplements before: UMP Protein Powder – It is unlike the other products on the market. It is truly something you can enjoy drinking. Not only is it a great protein supplement, but for anyone looking to lose weight, it has been my go-to for those late-afternoon and evening cravings.

Hobby or interests outside bodybuilding: I love the Midwest weather. During the summer months, I spend time with my family and friends out on the lake, waterskiing, and wakeboarding. I play soccer a few times a week and also enjoy running half-marathons. I have learned to embrace the frigid Minnesota winter months through cross-country skiing.

Words to live by: “Nothing that’s worthwhile is ever easy.”

In the Fall of 2019, I finished my third marathon and completed graduate school. The anticipation I was feeling for a comfortable life without the stress of graduate school and marathon training was short-lived. I needed something new to challenge me and give me purpose. My career has always been fulfilling, but I knew there had to be more. I wanted to compete in a bodybuilding contest for as long as I can remember, but it was always something I put on the backburner, as I did not know where to start. That all changed as I began to verbalize my goal of competing to friends and family and kept getting positive reinforcement to pursue it. It finally became a reality when I was at a birthday party in January of 2020 and told a friend I was going to start training. I did not have a plan, nor did I have a coach, but I found myself committing to making my dream a reality. Verbalizing my goal was the first step; the second step was finding a coach I could trust.

When I first was looking for a coach, I wanted it to feel as though there was a person invested in helping me and not a robot behind the screen. I also wanted someone that was going to hold me accountable and push me to meet my goals. I found Julie Lohre after failed attempts at finding a reliable trainer locally. I had identified Julie earlier in the process as someone I was interested in learning more about and decided to work with her after our initial phone call.

Working with Julie took my level of understanding of my own body to a much deeper level. I learned how my body responds to certain macronutrients and which types of protein worked best for building lean muscle mass-specific to my metabolism. She varied my training programs as needed to maximize lean muscle and overall leanness while avoiding overtraining. You’ll find the diet and training programs that Julie formulated for my competition journey a little later in this article.

The Hardest Part of My Competition Journey

I went through a very tough breakup about two months before my competition. I felt like my world had been flipped upside down. I moved to a new city and was living alone. The little things that gave me comfort and stability were gone, and I had to establish a new normal. All of this and being in the middle of a pandemic with limited time to spend with friends and family made everything seem a lot harder, including training. I felt physically and emotionally drained, and the thought of competing felt so far out of reach. I could not eat or sleep, and I was struggling to complete my workouts each day. As time passed, I slowly found a new daily routine, and my drive to compete intensified, and I was able to regain focus. It did not happen overnight, and I had my share of bad days, but I took it day by day and knew if I completed my workout(s), it would numb the pain for a while. The week before the contest was one of my worst. I was full of emotion and felt angry and sad about everything that had happened. But all of the emotional pain I was dealing with was a blessing in disguise as what happened at the competition changed me for the better.

I placed first in both the Open Bikini and Debut Bikini classes of the 2020 OCB Sugar Maple Classic (Green Bay, Wisconsin). I was overcome with a rush of emotions! I feel like I accomplished something I never thought was possible and did it at a point in my life where things seemed to be at their worst. The best feeling of all was realizing I did this on my own (with the support of my amazing friends, family, and Julie Lohre). That day was one of the best days of my life.

Training

Below is my workout plan at the eight weeks out from my last show:

Day 1 Lower Body & Abs

Squats 4x10-12
Glute Kickbacks (w/band) 4x10-12
Hand to Elbow Planks 4x10-12
DB Push Press 4x10-12
Hamstring Ball Curl-in 4x10-12
Hanging Knee Raises 4x10-12
Plie Squat 4x10-12
Medicine Ball Oblique Twists 4x10-12

Day 2 Upper Body

Bench Triceps Dips 4x10-12
Incline DB Flyes 4x10-12
Triceps Pressdown 4x10-12
Bent over BB Row 4x10-12
Lateral Raise 4x10-12
Barbell Curl 4x10-12
DB Shoulder Press 4x10-12

Day 3 Rest

 

Day 4 Lower Body & Abs

DB Deadlift 4x10-12
Walking Lunges 4x10-12
Floor Glute Pulses (w/weight) 4x10-12
Upward Hip Thrusts 4x10-12
Bench Step-ups 4x10-12
Squat w/ Side Leg Lift 4x10-12
Ball Crunches 4x10-12

 

Day 5 Cardio/Endurance Circuit Workout

Complete the following circuit as many times as possible in 30 minutes.
10 Burpees
15 Butterfly Sit-ups
20 Air Squats
15 Push-ups
50 Jump Rope Single-Unders
10 Inch Worms
Rest 2 minutes

Day 6 Full Body

DB Snatch (alternating arms) 4x10-12
Pull-ups 4x10-12
Man-Makers 4x10-12
Barbell Thrusters 4x10-12
Seated Cable Row 4x10-12
Incline Bench Press 4x10-12

Day 7 Rest

 

Cardio

I perform 2-3 HIIT training sessions per week. I find that 20 minutes of HIIT training with an additional 5-10 minutes for a warm-up and cool-down are ideal for me.

For example:

  • Warm-up (5 min) Speed
  • 3- 3.5mph and gradually increase to 4.0
  • Varied incline throughout to help take your mind off the pain.
  • Jog 1 min
  • Walk 30 sec
  • Sprint 30 sec (Max intensity, you should not be able to have a conversation)
  • Walk 30 sec
  • Repeat Sprint/Walk for 20 minutes
  • Cool-down 5 min

This workout can be tailored to the advanced trainee by increasing the incline during the sprint. This type of workout can also be done on a bike, elliptical, stair-stepper, rower, etc.

For someone not as advanced in cardio or just getting started, trade the “sprint” for a “jog” and work your way to the sprint.

On the other days of the week, I usually throw in a longer cardio session if I am training for a race. I will do a low-intensity run for 45-60 min. I do this on a day that I don’t lift, and it usually helps as an active recovery session.

Posing Tips

Posing is not something to take lightly. Hire a posing coach and start practicing at least two months before the competition. You need to practice posing daily, just like a workout, especially in the final months of contest prep. You can bring your best physique, but all those long hours in the gym will be wasted without the proper posing.

Diet

Nutrition is, of course, super important, and getting into the best shape of my life has taken a lot of consistency with diet. Here are some tips that have helped me and I’m sure they will help you too.

Set up a weekly meal plan. Remember that there is no quick fix. Diet is all about being consistent over an extended period of time. Don’t let one bad meal or lousy day derail your overall goal. If you cheat, get back on track with your next meal. The sooner you get back on track, the sooner you will be back on the pathway to achieving your goals.

There is no benefit to starving yourself to lose fat, especially if you are trying to build lean muscle mass.

Eat clean, unprocessed foods every two-four hours and drink 1-gallon of water per day. Veggies are unlimited, so keeping them in your refrigerator, prepped, and ready to enjoy is vital.

Determine your macro targets and make that your focus. If you are just getting started, your first step is to add a protein supplement such as UMP. FitTabs and Glutamine Select would also play a beneficial role as you start increasing your workouts to get in shape.

During my contest prep, Julie modified my nutrition plan every two weeks to take into account how my body was reacting to the current calories and macro range and to keep it fresh for me. The following is my nutrition plan at eight weeks out from my show:

Meal One
Breakfast Bowl – ¹⁄₂ cup oatmeal, 1 tbsp flax seeds, ¹⁄₄ cup almonds, 1 cup strawberries, and 1 whole egg

Meal Two
Protein Shake - 2 scoops UMP, ¹⁄₂ cup fruit

Meal Three
4oz lean turkey breast, 2 slices Ezekiel bread, lettuce, onions, tomato, 2 tbsp hummus, 3oz carrots, apple

Meal Four
3oz lean steak, ¹⁄₂ cup brown rice, 2 cups mixed veggies

Supplements

Stack 1 - Pre-contest Rapid Fat Loss

Lean Out - 2 with three meals
FitTabs - 2 per day (AM)
7-Keto Musclean - 2 with two meals (AM and Lunch) UMP - 1-2 scoops per day
Glutamine Select - 1 scoop before training

 

Stack 2 - Post-Contest Lean Muscle Building

Density - 2 with three meals
Ultra 40 - 2 with three meals
Fit Tabs - 2 per day (AM)
Muscle Synergy - 1 scoop before training UMP - 2 or more scoops per day

The supplements that gave me the most noticeable impact were Muscle Synergy and Glutamine Select. The daily UMP was also essential in meeting my protein goals. It also ended up being the one thing I looked forward to during contest prep. I would mix UMP (vanilla) with cinnamon, water, and ice together in a blender. It tasted a lot like ice cream.

In Closing

I feel amazing, even after my show. I have a strong desire to continue to compete and see how far I can go in this sport, as I know I have more room to improve. I crave the discipline this sport requires as it creates stability in my life. I have continued eating the way I did when I first started training. I’m now lifting heavier weights than I ever have and cannot believe how much stronger I am. I’m honestly in the best shape of my life!

SUPPLEMENT SUGGESTIONS

SUPPLEMENT SUGGESTIONS

Brandon Bass is a trainer/model living in New York. I asked him to share with us his 3 most important supplements…

  1. Ultimate Muscle Protein: This has been a staple in my routine since I first discovered Beverly. The taste and quality is unmatched! I look forward to my Ultimate Muscle Protein pudding every day! UMP makes staying on a healthy meal plan a lot easier.
  2. Muscle Synergy: I believe this is the best muscle building product on the market! The pumps, vascularity and muscular gains I have attained while taking this product are amazing. I take 8 in the morning and 8-10 about 30 minutes before my weight training sessions.
  3. Mass Amino Acids / Ultra 40 (stack): I love this combination of amino acids, vitamins, minerals and high quality protein. I have gotten bigger and fuller while losing body fat and I attribute it to the combination of 4 Mass Aminos and 4 Ultra 40‘s with every meal.

Obviously I take Quadracarn, EFA Gold, Muscle Provider, Muscle Mass, etc. There isn’t a bad product you guys make but those are the main staples in my program! Thanks for everything and more importantly, thank you for making such quality products. ~ Brandon

Setting Up My Master's Figure Game Plan

Setting Up My Master’s Figure Game Plan

At a Glance: Danielle Smith

Age: 46

Occupation:Stay at home mom

Family:Married for 15 years to my best friend Lee. Mom to Sam, 12 and Lily 9

Residence: Pickerington, OH

Years training: Dancing since 13, gym training 26 years, current trainer 7 years, competition training 1 year.

Height: 5'8"

Weight: 133-135 (off-season), 129 (contest)

Favorite Meal: UMP pudding mixed with 1 tbsp. peanut butter and straw-berries without a doubt!

Favorite Supplement: I can’t pick just one; they’re all instrumental to my success. But if I have to, it would be Glutamine Select w/BCAA’s and Muscle Synergy. I can’t separate the two. With Glutamine Select, I can get through 5 straight days of hard training and still feel great. Muscle Synergy (MS) has had a huge impact on my muscular development and size. I drink 2 scoops of MS 10 minutes before my workout and get a dramatic pump. I also sip this before pre-judging and it definitely does the trick.

What would you recommend to someone who has never used Beverly supplements before: This is an easy question to answer because I am continually telling friends about Beverly products. First what are their goals? Secondly, call the Beverly 1-800-781-3475 Customer Service number and speak to their highly educated specialists. The way you are walked through the programs puts you right at ease. There is no pressure to purchase more than you need, just what is essential. I am always giving scoops of UMP Chocolate away for friends to try. That seals the deal!

Music: BRMC, Kings of Leon, The Black Keys, Cage the Elephant and AC/DC for leg day.

Most Inspiring Book: Even the Stars Look Lonesome by Maya Angelou

Hobby or interests outside bodybuilding: Traveling, adventures with my family, searching antique shops and watching my kids having fun.

Words to live by: Try everything that can be done Be deliberate. Be spontaneous Be thoughtful and painstaking Be abandoned and impulsive Learn your own possibilities - George Bellows

Almost a year ago to the day, one of my best friends, Debbie, challenged me to join her in participating in the bikini division of the NPC Natural Ohio show. Neither of us had ever thought of competing, but I had been training with a group for years. I had no idea where that challenge would lead. Once committed, we were “all in” and needed a game plan. I knew that if I wanted to be my best, I had to surround myself with the best. Knowing nothing about competing, I searched for someone that could help me learn how competitions were run from A-Z.

I found Julie Lohre on-line and immediately signed up for her “Mock Competition”. This event could not have been more suited to our needs. Once meeting Julie, and being a part of that learning experience, we knew we were headed in the right direction. Needless to say, after attending her “Mock Competition”, we were 100% even more committed and inspired.

Julie also introduced me to Beverly International supplements. I had pre-ordered my “bikini package” of supplements and happily went home with a box of UMP Chocolate, 7-Keto, Lean Out and Fit Tabs. I had tasted many other protein powders, but clearly UMP was like no other. The quality of every item was far superior to anything I had ever taken.

The contest came and I placed lower middle of the pack. I decided to make another go at it, but would switch from Bikini to the Figure division instead.

Now, I had to learn a whole new division and its requirements. Luckily, I knew exactly where to get help. I contacted Julie once again and signed up to be a client. The first thing I learned was that to compete in figure, I definitely had to put on some muscle size.

Training without proper nutrition and supplements would not put on size - it just kept me in shape. I couldn’t keep doing the same thing and expect different results. Julie’s first suggestion was a comprehensive supplement program to build muscle. Within weeks of starting my new supplement program, I started to notice a difference. My body fat began to drop and in my weekly photos I began to see more and more muscle definition and size.

Nothing motivates me more than a plan that works. I started lifting heavier and was continually setting new PR’s. I recovered quickly from these heavy workouts and was even seeing better hair and nail growth (thank you EFA Gold)!!!

In my first figure show, just 2 months later, I placed 2nd in Masters and 2nd in Open Tall at the Mike Francois Classic! Wow! Did that really just happen???? I signed up for the NPC Ohio last summer and placed 5th in Open Tall and 6th in Masters.

But, by far my biggest hope, dream and goal came true at the 2013 Arnold Amateur Master’s Figure Competition this year. I won my height division and 3rd over all Masters Amateur Figure. I know without a doubt this never would have been a reality without my family, my trainer, my amazing workout support group, Julie Lohre and the entire Beverly International family and community.

Diet Meal Plan

I’m not a fan of the word “diet”. To me it has a connotation of depravity, that was far from what I experienced. I prefer “meal plan”. Julie mapped out my “meal plan” strategy for the “Arnold” and it looked like this:

MEAL #1 (7:30):
1 egg + ½ cup egg whites; 1 cup mixed veggies

MEAL #2 (8:00):
2 scoops UMP (Pre Workout).

10 MIN PRIOR TO TRAINING:
2 scoops Muscle Synergy

TRAINING SESSION:
2 scoops Glutamine Select + 2 scoops Creatine Select

MEAL #3
(w/in 45 min of finishing training): 6 oz. potato, 1 tbsp. honey

MEAL #4 (1:00):
4 oz. lean protein; large salad w/mixed veggies and 1 tbsp. olive oil & vinegar dressing

MEAL #5 (4:00):
4 oz. lean protein; 1 cup rice

MEAL #6 (7:00):
4 oz. protein (I like fish for this meal); 1 small potato; 2 cups mixed veggies; ¼ cup almonds

MEAL #7 (9:00):
1 scoop UMP (mixed w/water); 1 cup berries

Julie Lohre gave me an immense food substitution list to help keep meals diverse with a variety of nutrients from different, healthy sources.

My two protein shakes, Meal #2 and Meal #7, were by far my favorite. Meal #2 is my pre-workout meal and it made me feel amazing!! I felt it gave me great strength and endurance for my training sessions. Even in off-season I still choose UMP pudding as my desert. To me, it is more satisfying than ice cream!

Contest Prep Supplement Schedule

GOALS: GAIN MUSCLE WHILE LOSING FAT TAKING IN CONSIDERATION MY AGE - 46

ULTRA 40: 3 w/5 meals

MASS AMINOS: 3 w/5 meals

7 KETO: 3 in am / 3 in pm

LEAN OUT: 2 w/5 meals

MUSCULARITY: 2 – 3 X a day

CREATINE SELECT: 2 scoops during training

FIT TABS: 2 – 2 X a day

JOINT CARE: 2 – 2 X a day

EFA GOLD: 2 – 2 X a day

QUADRACARN: 2 – 2 X a day

MUSCLE SYNERGY: 2 scoops pre workout

GLUTAMINE SELECT W/ BCAAs: 2 scoops during workout

UMP: Chocolate, Vanilla, and Cookies & Crème

What I have discovered about the Beverly family is that their Customer Service can’t be beat. I have called so many times with questions and each and every time hung up knowing I was given the best game plan possible. Each representative really cared and would go at great lengths to make sure each supplement and usage was explained. One of the first things they’d say to me was, “Do you have a pencil and paper ready?” That let me know they were serious and had my best interest at heart.

Cardio

I picked what I enjoyed most for cardio. My preference was interval running and the stair mill. I needed to concentrate on on my glute/ham tie-in and both of these exercises target this area. I did cardio 3 times a week for about 20-minutes per session.

Training

I have been with my trainer Brian Taylor for 7 years, ever since moving from San Diego to Columbus. It’s hard to put into words what he has done for my health and how this has shaped my life. I work in a group and this motivates me like nothing else. These amazing women help push me far beyond what I could do on my own. We see each other almost everyday, share our daily exercise and eating struggles, and push each other to be better than we were the day before. Brian has us doing HIIT sessions and always incorporates stretching throughout. The stretching and my Beverly Glutamine Select w/BCAA’s are absolutely paramount for recovery. I train hard 5 days in a row, take a day off, and go right back to another 5 days feeling 100% ready to go.

Presentation

So many months of prep and now comes the day to show off all of your hard work and dedication. It’s a showcase like nothing else. For me everything becomes a checklist: spray tan (check), competition suit (check), heels (check), jewelry (check), and the list goes on. It is beyond motivating and inspiring once you are backstage with your fellow competitors. You would think that it would be a fierce, non-friendly atmosphere, but it’s just the opposite. Competitors helping competitors - fix suits, pining numbers on, and calming each other’s nerves. EVERYONE has trained hard – we have all relatively done the same sort of prep to get to this spot on this day. Competition day is when reality hits – your time to shine and give it all you got. You walk out on stage, hold your head up high; show off all of your hard work, sweat and tears. I think it would be incredible to hand every participant an award, because every person there is a winner. They did it! They put in the time, the hard work, the strain on families, on themselves and they stuck it out until the end. They completed the journey, and for that there is no trophy that can replace their sense of accomplishment.

Conclusion

Once I began to see what my body would do and how I felt, I realized that this was becoming more of a lifestyle for me. I love how I feel when I eat clean, exercise regularly and get a good night sleep. It has definitely crossed over into my family life as my amazingly supportive husband, in solidarity, began to join me in my meal plan and supplement taking. He currently takes the Super Pak daily along with UMP and Glutamine Select. He, as well, has increased muscle mass, strength and overall health. In addition, it is really important to me to set an example for our two kids to incorporate clean eating and exercise for overall good health.

Every time I prep for a competition it becomes a new journey. I continue to learn more and more about how my body responds to the three key factors: train-ing, nutrition and supplements. Along with this, it is instrumental to “maintain balance”. I enjoy the discipline of eating healthy, training effectively, and staying grounded. I know that I cannot and shouldn’t maintain my competition body stats year-round. It’s just not realistic. I’m fine with that. When it is time to dial it all in, I have the game plan and am ready to get down to business.

I have to thank the entire Beverly International family for being a part of and helping me reach and go beyond all of my fitness and physique goals. At 46 years, old I feel better and I think look better than I ever have. I finally have the body I’ve always aspired to have. I think I’m developing the right mental outlook and I am gaining the knowledge to do it the right way. For me, this is priceless!

Lifetime Bodybuilder

Lifetime Bodybuilder

At a Glance: Michael Sheppard

Age: 38

Occupation: Owner of Heritage Park Fitness, in Harker Heights, TX.

Education: BS in Early Childhood Development

Family: Children: two boys, Isiah 13, and Deandre 19

Residence: Harker Heights, TX

Years training: 19 years

Height: 6'

Weight: 256 (off-season), 245 (contest)

Favorite Bodybuilding Meal: Steak, rice, and salad

What would you recommend to someone who has never used Beverly supplements before: I would let him or her know that they are excellent products. I have been using them since 1999 and trust what they are supposed to do for me, my body, as well as my bodybuilding career.

Music: Kendrick Lamar, Jay Z, Metallica, Rage, Public Enemy, Lil Wayne, Jimi Hendrix, Five Finger Death Punch, Snoop Dogg, Kanye West, and Drake.

Hobby or interests outside bodybuilding: I am truly a gym rat at heart, but I do enjoy riding my Hyabusa.

Words to live by: When you go through hardship and decide not to surrender, that is strength.

Website: www.facebook.com/michaelallensheppard

I have been a competitor my entire life. From sports in high school, to college basketball, I wanted to be the best I could be. When I found bodybuilding, I fell in love.

My first bodybuilding competition was in Guam (1997). I didn’t know much about competing, but I had been training for about 5 years. The gym owner talked me into it and I was good enough to win the heavyweight division that night.

Two years later, I moved to Ft. Hood, TX and started working out on post in the same gym where Johnny Jackson once trained. At one of the shows there, I noticed the overall winner talking to a Beverly International representative named Richard Dougherty. I approached Richard and expressed interest in get-ting some diet and supplement help for the upcoming Lackland Classic (1999). Richard invited me down to his store where he taught me all about Beverly International products. Having learned the difference between BI and the other brands, I have been using BI ever since.

I dieted for 12 weeks starting at 220lbs. Contest day I was very nervous, but leaner than I had ever been in my life. I won the 198lb class and also took the overall title. After that win I was hooked, I did the 2000 Southwest Natural and took the heavyweight class. I also did the Texas State and took 5th. I was just not as seasoned as the guys competing at the state show. In 2001, I took second at the Heart of Texas competition, and third at the Texas State. I was moving forward, but I still had a lot to learn and improvements to make. More and more I saw that it is as much about symmetry and the “X-Factor” than just size and definition. I needed to bring my legs up to match my upper body.

I took 4 years off from competition to build more size in my legs and improve my proportions. I used two main strength movements for legs. Every leg day, I’d start with heavy squats and then follow them with heavy dead lifts. I know it’s not com-mon to do squats and deads in the same workout, but it worked for me and my legs grew.

I finally decided to get back on stage in 2006 and pursue my pro card with the NGA. This competition prep was the toughest yet because my sons’ mom was overseas. I was trying to run a business, train and diet for the show, and play both parents at the same time. I was in and out of fast food restaurants while trying to stay on a diet plan of some sort. At the John Colby Classic (2006) I weighed 205 and got a close second. My Beverly supplement plan was on track, but not my diet. I just wasn’t eating right. The following year my sons’ mom was home and I was able to go for my pro card again. I did the John Colby Classic again and this time won first place and took the Overall at 212lbs. I won my NGA pro card that night. At this point my friend wanted to shoot a documentary about my prep and we put a few videos online. (Google: “Mike Sheppard the Natural on you tube” to view them).

hen headed to the big NPC shows in 2011. My official comeback was at the 2011 Adela Garcia Classic where I took the overall. I felt like I kept getting better and better so I went to the Branch Warren and took a close second, then headed to the Europa and took second again. While traveling to the show I got lost the night before weigh-ins. I didn’t get checked in until 3am. Thank goodness I had my Beverly International shakes in the car. My contest weight was now up to 219.

I did the 2012 Branch Warren in Houston as a prep show for the USA’s. I did not put full attention to my prep due to work, meetings, and travel. But, I ended up taking second place to Steven Frasier. I was looking forward to a rematch with Steven at the USA’s in July.

I arrived in Vegas on Sunday night. For the week leading up to the show I ate 5 solid food meals each day and added 4 Ultra 40’s with every meal. I got tighter and tighter as I followed my supplement program which I’ve notated below. The USA was the biggest show I had ever been to in my life. 500 competitors and 40 of them were in my weight class. I was very nervous, but knew I was at my best for this show.

I was second to last to go out on stage and I had nothing to warm up with. So I looked up and saw a beam going across the ceiling. (Anyone who knows me knows that I love doing pull-ups.) I jumped straight up and started doing pull-ups. My fellow competitors were shaking their heads as they watched me doing one pull-up after an-other. You can tell by my smile on stage that I was happy to be there and for the experience. Now I know what’s next and what they are looking for. And as a footnote, Steven Frasier, remember him, the guy who beat me at the Branch Warren, he won the overall and got his IFBB pro card.

I had a few adjustments to make for the 2012 season. My supplement plan was rock solid, but I needed stricter off-season nutrition. I also needed to continue to build up my legs while backing off a little on upper body. I trained legs heavy twice a week. Although I like to stay strong, I know there is no award for strongest legs so I had to work on shape as well. I had to figure out how to balance the two. (See more about this in my training schedule.)

New challenges are ahead for me. I am in the Super Heavyweight category now and am up against a lot of people that natural bodybuilders typically just don’t go after. But I have goals. I want to win the Branch Warren. Taking second there twice is not good enough for me. I would love to qualify and compete at the Master’s Olympia. I know that I have not yet reached my best possible condition. This year I will work harder, I will perfect and tweak what needs to be done. I won’t stop. I’m hooked on Beverly International, on training and on bodybuilding competition. I’ve been a lifetime competitor, and that will never end.

Contest Diet

First and foremost let me say that nutrition is the hardest part of all of this for me. I look at dieting kind of like Lent. For about 40 days I must take things out of my diet that are impure and will harm me in the long run.

MEAL #1
1 cup oatmeal, 1 scoop vanilla UMP with 1 tbsp flax oil, Splenda brown sugar, and dried cranberries. (Occasionally I use one of the recipes from BI’s website for Protein Pancakes/ Shakes).

MEAL #2
2 scoops UMP (Pre Workout).

MEAL #3
2 scoops Muscle Provider (Post Workout).

MEAL #4
10oz chicken or shrimp; 4 cups vegetables; 1 cup rice.

MEAL #5
1 scoop UMP protein somewhere in the afternoon normally gets added in because I am so hungry.

MEAL #6
8oz lean meat; 2 cups vegetables; 1 cup rice.

MEAL #7
10oz lean meat; 2 cups vegetables; 1 cup rice.

MEAL 7 ON MONDAY AND THURSDAY HIGH CARB DAYS: 1½ cups cooked rice, 10oz sweet potato, medium banana, 1 cup vegetables, 1 tbsp. butter at the end of the day.

Competition Supplement Program

UMP, Muscle Provider, Ultra 40, Lean Out, GH Factor, 7 Keto, EFA Gold, Density, Muscularity, and ZMA. I use this entire combination because of the muscle building and fat burning properties.

MEAL #1
4 Ultra 40’s, 4 Lean Out, 2 GH Factor, 3 7-Keto, 3 EFA’s, 2 Density, 3 Muscularity

MEAL #2
UMP (2 Scoops) Pre workout for a sustained release protein source, 2 Lean Out

MEAL #3
Muscle Provider (2 Scoops) Post workout for a fast absorbing protein

MEAL #4
4 Ultra 40’s, 4 Lean Out, 2 GH Factor, 3 7-Keto, 2 Density, 2 Muscularity

MEAL #5
1 scoop UMP protein (to stave off hunger) and 2 Lean out

MEAL #6
4 Lean Out, 2 GH Factor, 2 Density, 2 Muscularity

BEFORE BED
3 ZMA 2000

Training Schedule

Monday/Thursday: Back and Chest

Tuesday/Friday: Shoulders, Bi’s and Tri’s

Wednesday/Sunday: Legs

Saturday: Off (typically)

Major body parts are trained in the morning; every evening I head back into the gym and do a small muscle group workout (20-30 minutes of Dips, Pull-ups, Abs, and Calves), practice my posing, and then do 45-60 minutes of cardio.

Presentation Tips

A basketball player practices year round, on or off-season. He never stops practicing. So, like a basketball player, I never stop. I train year round, and at 12 weeks out I kick my posing practice into high gear, holding each pose harder and holding it for progressively longer periods of time. I spend 15-20 minutes each evening working on my mandatory poses. Monitoring your posing year round really helps me identify areas where I need improvement. As the event grows closer, posing becomes more exciting than working out. That’s when I can really see how I’ve progressed from competition to competition.

Cardio

Two weeks out from every competition I love to put myself through “Hell Week” as I call it. It’s an 8-day week program. I use the stepper and add 5 minutes every day. The first day, I begin at 65 minutes and I end at 99 minutes (since my steppers don’t go to 100). The last day makes everything else seem so easy. Good luck and Godspeed. (Tip: Have really good music with you.)

Beverly International: Scientific Data with Real-World Results

Beverly International: Scientific Data with Real-World Results

Beverly International: The brand that offers a portfolio of research supported ingredients for the athlete’s total body, by taking a NO NONSENSE approach to Fitness and Health, Muscle Building and Fat Loss.

Since 1967 Beverly International has been a visionary when it comes to creating quality supplements, achieving REAL results with no Hype and systematically feeding the body what it needs when it needs it. The Sports Supplement industry today is so over crowded. There are so many supplement companies that I can’t even keep up with it. Only the best are regulated or 3rd party tested for label accuracy. When asked who is our competition, we just kind of shrug and say, “We stand alone and apart from the crowd.”

From the start, every supplement we created and tested in the lab turned real life results into reality. BI has a strong history of lining up the scientific data with real-world results, fifty-four years to be exact. Only after critical lab testing for purity is the product released to the public. But that’s where the real testing takes place – from REAL-LIFE data from individuals that testify to the results. Beverly has what the body needs. We don’t use catchy drug names to get your attention, we just keep it clean and natural. Take a look at these categories.

Joint Health: Joint Care, EFA Gold

Sleep and Recovery: ZMA 2000, Advanced Antioxidant, Glutamine Select

Brain, Body, & Muscle Energy: Fast-Up, Up-Lift, Muscle Mass, Creatine Select

Lean Muscle Support: Mass Aminos, Ultra 40, Muscularity, Muscle Synergy, Creatine Select, Quadracarn, and Density

Gut Support: Multiple Enzyme Complex, Glutamine Select, ZMA 2000

Fat Loss: Lean Out, 7-Keto MuscLean, Quadracarn, GH Factor, Energy Reserve

Internal Health: Lean Out, Energy Reserve (L-carnitine), Quadracarn, Super Pak, FitTabs, Muscle Synergy, Ultra 40

Immune Support: ZMA, Ultra C, Advanced Antioxidant, EFA GOLD, Super Pak

Muscle Food: UMP (all 7 flavors), Mass Maker Ultra, Muscle Provider, PBP, Provosyn, and coming soon—The new UMP BAR.

Becoming a Fitness Model: My Dream Becomes a Reality

Becoming a Fitness Model: My Dream Becomes a Reality

At a Glance: Steve Kuchinsky

Age: 26

Occupation or Education: Personal Trainer / Professional Model

Family: Extremely fortunate to have a mother, father and older brother whom I am extremely close with and who have always supported me in my aspirations and in following my dreams

Residence: Manhattan, NY

Years training: 8 years

Height: 6'

Weight: 193 (off-season), 191 (contest. Live by rule of thumb of not having an "off season")

Favorite Bodybuilding Meal: grilled chicken, egg whites, brown rice, black beans, avocado, hot sauce, spinach. Put it all in a big bowl and mix it up. Hmm, hmm good!

What would you recommend to someone who has never used BI supplements before: I would recommend Muscle Synergy! By far the most effective supplement I’ve ever taken.

Hobby or interests: I am originally from upstate NY and I love the out-doors and hiking.

Words to live by: "Always stay strong and on point, you never know who you are inspiring"

Most inspiring book: Power of Now by Eckhart Tolle

 

I started lifting 8 years ago at age 18. But, my goal crystallized when I read my first No Nonsense Magazine. Brian Wiefering was featured, and I was hooked. I said to my-self, “I want to look like that”. I didn’t just “want” to look like “that”; I was willing to devote my life to achieving a physique similar to Brian’s.

I wanted to learn more about how Brian did it, so my next move was to get my hands on more of the BI No Nonsense mags and newsletters. I read them cover to cover and started applying what I learned. I experi-mented with the various nutrition and train-ing plans, searching for the best plan to put me on the fast track to success.

And it worked!

My photos first appeared in Exercise for Men. More modeling jobs followed includ-ing Men’s Fitness, Muscle and Fitness, Nike and Under Armour, and the most recent, the front cover of Physique Magazine.
Now, I’ve turned my focus and discipline to a new challenge - competition. Preparing for physique competitions will push me out of my comfort zone and be a new challenge for me to pursue. If you’d like to follow along with me, here is my preparation outline.

Meal Plan / Supplement Schedule Regimen: A Winning Strategy

As an all-natural competitor, supplementation is crucial. Having a quality brand like Beverly International in my corner gives me a winning strategy. My basic approach for competing is the same as prepping for a photo shoot. My arsenal of BI products provided me continuous winning results year after year. Here is the regimen I follow for the weeks leading up to a photo shoot or competition. I believe that this is a great plan for anyone who wants to lean out and build muscle at the same time. Why don’t you give it a try?

(7:30AM) PRE-WORKOUT SUPPLEMENT STACK

2 scoops Glutamine Select, 1 scoop Muscle Synergy powder, 5 tablets Density, 2 scoops Up-Lift

(I take my Pre-Workout stack first thing in the morning on an empty stomach and then head directly to the gym. Muscle Synergy helps give me explosive power and awesome pumps. In addition, the therapeutic dose of HMB in Muscle Synergy helps protect my muscles while training on an empty stomach. I take Up-Lift for energy throughout my workout. I sip an additional scoop of Glutamine Select during my workout to prevent catabolism and help spark the recovery process.)

(8:00am) WORKOUT

(9:30AM) POST-WORKOUT SHAKE AND SUPPLEMENTS

2 scoops Muscle Provider, 1 banana, 5 tablets Density, 1 Ultra C

(Post workout I use 2 scoops Muscle Provider for a fast digesting protein source, 1 Super Pak, 5 Density, and 1 more scoop of Muscle Synergy (for further recovery). Throughout the day I sip on Glutamine Select (2 scoops in my gallon water jug).

MEAL #1 (11:30AM)

12 egg whites, ½ cup oatmeal, 2 tbsp almond butter, 5 tips asparagus

(I take three Mass Aminos and three Ultra 40's with Meals #1-6. This helps ensure I meet my daily protein requirements and stay anabolic throughout the day.)

MEAL #2 (1:30PM)

2 scoops Ultimate Muscle Protein, 1 tbsp almond butter

MEAL #3 (3:30PM)

10 oz tilapia; ½ sweet potato; 1 cup spinach

MEAL #4 (5:30PM)

8oz lean red meat; 1 cup spinach or asparagus; 3 EFA Gold

MEAL #5 (7:30PM)

8oz grilled chicken breast; 1 cup spinach or asparagus; 3 EFA Gold

MEAL #6 (9:30PM)

2 scoops Ultimate Muscle Protein; 1 tbsp almond butter; 5 tablets Density

(For my last meal, I have two scoops of Ultimate Muscle Protein. UMP helps feed my muscles throughout the night with its slow release protein delivery system.)

PRIOR TO BED: 3 ZMA 2000

Workout Arsenal

My training routine consists of a mix bag of workouts and methods to keep my muscles guessing. No workout is ever the same! I customize workouts for my clients and myself and change them frequently. Below is a sample of my workout routine hitting each body part once a week.

Chest

  1. Incline Bench Press: 5x5
  2. Flat DB Press: 5x5
  3. Decline Bench Press: 5x5
  4. Incline DB Press: 3x20
  5. Flat Bench Press: 3x20
  6. Decline DB Press: 3x20

Back

  1. Deadlift: 5x5
  2. Weighted Pull Ups: 5x5
  3. Seated Cable Rows: 5x5
  4. Deadlift: 3x20
  5. Pullups (Body Weight): 3x20
  6. Seated Cable Rows: 3x20

Shoulders

  1. Military Press Barbell: 5x5
  2. Side Laterals: 5x5
  3. Arnold Presses: 5x5
  4. Military Press DB: 3x20
  5. Side Laterals: 3x20
  6. Arnold Presses: 3x20
  7. Rear Delt Machine: 3x20

Arms

  1. Heavy Barbell Curls: 5x5
  2. Heavy Skull Crushers: 5x5
  3. Incline DB Curls: 3x20
  4. Weighted Dips: 3x20
  5. 21's On Cable Curl
  6. Cable Press Downs: 3x20
  7. Barbell Curls: 3x20
  8. Skull Crushers: 3x20

Legs

  1. Squats: 5x5
  2. Front Squats: 5x5
  3. Leg Press: 5x5
  4. Leg Extensions: 5x5
  5. Squats: 3x20
  6. Leg Extensions: 3x20
  7. Leg Press: 3x20

Abs

Every day at the end of my workout.

Kuch’s Oatmeal Delight

Here’s one of my favorite recipes: 2 scoops Ultimate Muscle Protein, ½ cup oatmeal, 2 tsp cinnamon, 1 tbsp. almond butter.

Cook oatmeal first, then mix in the remaining ingredients and you’re ready for a healthy, nutritious breakfast!

 

Continuous Journey

It has been an amazing journey, but one that has brought me tremendous pride and joy. At this juncture, I sincerely want to help others achieve a healthy and fit lifestyle. There are times you will be faced with obstacles, but my goal is to help you alleviate those times, the same way Beverly International did for me when I first started out.

WWW.KUCHFIT.COM - Personal training, health and fitness consultation to help all achieve their fitness goals.

FULL STEAM AHEAD: Nutrition, Training, Cardio,  and Visualization for Figure  Competition

FULL STEAM AHEAD: Nutrition, Training, Cardio, and Visualization for Figure Competition

At a Glance: Hyla Conrad

Age: 29

Education: Bachelor’s degree in exercise science and cur-rently writing articles for Julie Lohre’s TeamFitbody.com website

Family: Married for 2 years to my high school sweetheart, Jimmy. We have a very active border collie named Max.

Residence: Corydon, IN

Years training: Competition training for 2 years, always been active and had a very athletic childhood

Height: 5'3.5"

Weight: 130 (off-season), 122 (contest)

Favorite Bodybuilding Meal: Beef! I love beef, lean steak or hamburger with side salad and sweet potato.

Favorite Supplements: I love FitTabs multivitamin because they make my hair and nails look amazing. I take two in the AM and two PM. Of course, how could I not mention UMP? By far the best protein I have ever used. It keeps me full, while delivering the results I am looking for - lean muscle gain. This protein is so versatile, and tastes amazing just mixed with water. I have at least two shakes a day. My favorite is vanilla mixed with Jell-O sugar free banana pudding powder and 2tbsp of natural peanut butter with a little bit of water and ice topped with fat free Cool Whip. It’s delicious!!

What would you recommend to someone who has never used BI supplements before: Make sure you know your goals and the body type are trying to achieve, and read the Supplement Recommendation Chart on the BI website before you purchase. Educate yourself on the science behind the supplements; connecting the mind to the body is key.

What’s in your CD player: Mix of classical music for my Pilates workout

Hobby or interests: Camping, hiking, and playing in my garden. I love the dirt.

Words to live by: "Fear defeats more people than any other one thing in the world” ~Ralph Waldo Emerson

Most inspiring book: Animal, Vegetable, Miracle by Barbara Kingsolver

 

I have always dreamed of competing but I didn’t know where to start, so in January of 2011, I turned to the Internet and searched for personal trainers in Kentucky. That is how I found IFBB Pro, Julie Lohre. It was the best decision I ever made. I was small and thin, with little to no muscle. Julie suggested I com-pete in bikini, but I always loved the way figure ath-letes looked and dreamed of having a body like that. I was determined to gain muscle in my upper body and with a background in gymnastics, I decided to take a shot at Fitness. I will never forget Julie’s re-sponse to my first 4-week photo update. I had gained muscle in my upper and lower body in just 4 weeks. I was ready for the stage in 9 weeks with lean muscle gains and a lower body fat percentage. I placed 1st in Fitness at the NPC Kentucky Derby Show and 2nd at the Julie Palmer Showdown.

Now, I am a figure competitor. My muscle gains have increased, and my body fat percentage is stable, only dropping during contest prep. The process of contest prep is easier because I am able to stay on track with the help of Julie and Beverly International. I am healthy and have tons of energy. Along with my everyday healthy lifestyle, competitively 2012 was the best year for me! My fall competition season started with Overall Figure wins at the NPC Kentucky State, the NPC Ohio State and the NPC Kentucky Muscle. My fall season ended with a trip to NPC Nationals in Atlanta, GA, which gave me the experience that I’ll need to improve and come back stronger in 2013. This journey and career path is just the beginning for me, and I am excited to see what is next.

Working with Julie has been a positive, life changing experience; committing to her training programs and nutritional guidance delivered results. She introduced me to Beverly International products, which supplemented my success in ways I never could have imagined. The quality of these products has given me the ability to take Julie’s training and nutritional pro-grams to another level.

Now, I’d like to outline exactly what I did this year to achieve these results, and I hope it will help you design your own success program for 2013.

 

MY MUSCLE GAIN / STAY LEAN DIET

MEAL #1

  • 2 whole eggs + 3 egg whites
  • 3 slices of turkey bacon
  • 3-4 slices of low-carb/high fiber bread with spray butter and sugar-free jelly
  • ½ cup of berries

MEAL #2

  • ½ cup of low-fat cottage cheese, 1 small apple

MEAL #3

  • 8oz ground turkey patty with 2 slices of low-carb/high fiber bread to make a burger with lettuce, tomato, onions, pickles and mustard
  • Small salad w/ 1 tbsp olive oil & vinegar dressing

MEAL #4

  • 2 scoops Ultimate Muscle Protein
  • 1 banana or apple
  • 2tbsp natural peanut butter
  • 2 rice cakes

MEAL #5

  • 4-5oz lean beef
  • 2 cups of green vegetables-usually a salad or green beans
  • ½ cup of sweet potato or brown rice

MEAL #6

  • 2 scoops of Provosyn mixed with ¾ cup of skim milk (awe-some for lean muscle gain)

Supplement Schedule

BI FitTabs Multi-Vitamin: 2 in AM and 2 in PM

BI Glutamine Select: 1 scoop during training and another at night if I’m feeling depleted

BI Lean Out: 2 capsules with 5 meals

BI Ultra 40: 2 tablets with 5 meals

BI EFA Gold: 3 in AM and PM

BI 7-Keto: 3 in AM and 3 with Lunch (4-6 weeks out from competition)

Cardio

3-4 days a week 30 minutes HIIT in the early evening. I can work harder when I do cardio in the afternoon and I have more energy. As a former sprinter, I usually head to the local track and do sprints mixed with some plyos or I run stairs at the local fairgrounds. This type of car-dio really helps keep my legs tight, while developing the glute/ham tie in that many of us struggle with. I also wear a heart rate monitor to help me understand when my heart rate is at its peak and help me to monitor shorter recovery times. My recovery times are based on HR and not muscle exhaustion or accelerated breathing rates.

Training

My training routine is more athletic based and incorporates bodyweight exercises mixed with higher intensity weight training. I started doing Tabata workouts and saw a huge change in my cardiovascular system. My recovery times in between sets were becoming easier and I was becoming more efficient each week. Plus it keeps my mind active by switching up the typical training regimen. I also added in Pilates twice a week to keep my legs and core tight, while helping to elongate the muscle bellies in my lower body.

Monday

Core/Back/ Delts

Tuesday

Legs

Wednesday

Rest

Thursday

Back/Biceps/Triceps

Friday

Shoulders/Abs

Saturday

One Pilates and cardio session on either day

Sample Tabata Workout

8 sets x 20 seconds work/10 second rest each exercise

1. One Arm Overhead Press Standing on one foot (alternate foot)
2. Across Body Delt Pulls (left)
3. Inverted Pushups
4. DB Lateral Raises
5. Across Body Delt Pulls (right)

Presentation/Competition Experience

After working hard for weeks, sweating, training and sticking to clean meal plans, competition day is the day I get to be tan, wear pretty jewelry, and have my hair and makeup done. For me, competition day is my “girly” day! The competition experience is always special to me and each one is unique. I always meet wonderful inspiring women who are living the same lifestyle I am. It’s like, “you step backstage and things you love automatically surround your world”. Just being in the com-petition is a great feat in itself, and everyone should be proud of being a part of something so wonderful.

I practice my presentation at least 3 times a week year round, even if it’s just a quick 5min practice in my gym clothes. This helps me remember some of the reasons why I am training and helps me keep track of symmetry and areas that I need to improve. First thing that goes through my mind is, smile. Second, is eye contact to all the judges. Lastly, I remember this is a show, and people want to see a show. My walk, my stage presence, my confidence, everything is centered on one thing- knowing that I am in a show. I scan the judges and the audience constantly with a huge smile on my face. I prac-tice this at home in a mirror, the walk, eye contact to all the judges, turns, just like it’s a real show.

Vision and Motivation

What helps keep me motivated? I am a strong believer in connecting the mind with the body. I truly believe if you can vision yourself in a positive light, you are able to achieve anything. Connections between the body and mind are very important for diet and training too. Knowing how foods work in my body help to keep me on track and healthy. Understanding the muscle structure and how it works is key to making those connections with the body during training sessions.

I have a vision of what my life will be like in a couple years. It’s a vision that includes everything I have ever wanted to achieve in my life. I revisit this vision often, and have a key word that takes me there. That key word is “steam”. My vision looks like this - “I am cooking a healthy meal for dinner in my kitchen, and the “steam” is rising out of the pot on the stove. My husband is sitting on the couch reading. My dog Max is napping on the floor a couple feet away from me. The windows are open, the air is clean and crisp, and the leaves on the trees are changing. I feel fit, healthy, and happy. I am in my mid 30’s and I am an IFBB Pro and I have won many competitions and have friends that support me and love the bodybuilding industry as much as I do.” This vision is important to me, and holds a special place in my heart. When I lose my focus, I turn to this vision and it keeps me training and pushing towards it. I really suggest that you develop your own personal vision for the life you want to achieve, inside and outside of fitness.
The love for this sport will never die for me. I know when I am 80 years old, I won’t be competing but I will still be training and enjoying this healthy lifestyle, and I will still be using Beverly International products!

Four Years Twenty Pounds of Muscle

Four Years Twenty Pounds of Muscle

Between November of 2010 and October of 2014 I gained nearly 22 pounds of muscle and managed to shed a half pound of fat. In comparison to those ridiculous ads we are bombarded with daily about gaining fifty pounds of muscle this year (or month!) it might not seem like much. But for those of us in the real world who fight for every ounce of muscle it is very substantial. The net effect of those pounds was very noticeable and made the journey worthwhile. Let me show you how I did it.

In 2010 I competed in the amateur Universe. I followed the Beverly Contest Workshop Manual to a ‘T’ including taking precise measurements throughout using Beverly’s body fat spreadsheet. I also had lots of photos taken afterward, some purposely from not so flattering angles. I compiled all this data and sat down to analyze it. My thoughts preceding each off season are threefold. First, I look at the big picture, the mile high view to see the most glaring weaknesses in my physique. Secondly, I look in more detailed fashion to determine how those weaknesses are manifested; exactly where am I weak? Third, I create a plan to eliminate them. That’s it, I keep it very simple and go to work.

My analysis of the numbers and pictures told me the following: I needed more overall mass. In particular I needed more muscle in my back. And lastly, I needed to consume more calories to support those goals while following a routine revolving around big, basic movements. In essence, I needed to eat more while doing some power lifting with additional emphasis on back work. Sounds simple enough but…

The trouble is that I am very ectomorphic. If you aren’t familiar with the term it refers to bone structure and metabolism. Ectomorphs are naturally small boned people with fast metabolisms. Endomorphs are the opposite and mesomorphs are your genetic wonders who can gain muscle easily. I have gained a lot of muscle over the years but had hit a wall in terms of caloric consumption. If you have ever had to force feed yourself you know what I mean. It is nauseating and gets old really fast. Most folks are quick to say how lucky I am but that’s only because they have never experienced it. As a bodybuilder I have done both, I have crammed food down my throat in the off season and dieted for shows and I can tell you neither is a picnic. I just didn’t know how I was going to eat any more food on a consistent daily basis.

I needed to find a way to supply my body with additional calories, especially protein, without overly filling my belly or adding to my already extensive food prep. I searched the Beverly website for a day or two and pulled out my old No Nonsense magazines, flipping through hoping to find an article that might pertain to my plight. I found the solution by chance in the form of an old ad for Ultra 40 liver tabs. In that ad it said that by combining Ultra 40 and Mass aminos several times daily a person could gain up to five pounds of muscle yearly. Don’t get me wrong, I was no stranger to either prod-uct. However I had only used them religiously pre contest main-ly to stave off hunger between meals. The thought of using them extensively in the off season sounded really appealing. This way I wouldn’t be bloated and there was no food preparation involved. I don’t believe in doing anything half way so I planned to use 8 of each after each meal. I figured I was approaching my genetic limit so it would be twice as hard to gain that five pounds as for a normal person. What could it hurt? Even at that heightened intake it was cheaper than buying another thousand calories of food daily.

I also cranked up my consumption of the new Mass Maker Ultra. I admit that wasn’t really a conscious decision but just kind of happened because I really like the taste. I followed the meal plan I had in the past from Beverly designed for a 225+lb guy, with a few added calories. Here’s how it broke down:

Meal 1: 6 whole eggs, 8oz ground turkey or beef, small amount of cheese, salsa; 1 cup oatmeal, honey, almond butter and added one scoop of UMP, and some apple juice

Meal 2: 3 scoops of UMP or 4 scoops of Provosyn, 2 tablespoons of flax seed oil. I combined this with one scoop of Mass Maker Ultra and followed it with an apple.

Meal 3: 10oz ground turkey or beef (cooked amount); 1 cup lentils or rice and a large mixed salad with olive oil and balsamic vinegar.

Meal 4: Repeated Meal 2. Since this was usually my pre workout meal I would mix in two scoops of Mass Maker Ultra, sometimes three. I wish shaker cups were larger!

Post workout: I would immediately drink another 2-3 scoops of Mass Maker Ultra mixed in juice.

Meal 5: Basically this was a repeat of Meal 3. I often steamed the vegetables and made a large stir fry.

Meal 6: Protein pudding! 3 scoops of UMP, almond butter, honey and a cup of cottage cheese. I added apple juice or kefir and made it into an ice cream type consistency.

In addition to this I always had a Super Pak, Creatine Select, QuadraCarn and Lean Out, which I take in the off season for the cardiovascular benefits, not fat burning. I used two Multiple Enzymes, sometimes three, be-fore meals and used Up-Lift before every workout. I also used Muscle Synergy sporadically, probably every other month.

This did not constitute a change from my former eating habits. The change was from the Ultra 40 and Mass aminos. I took 8 of each before or after each meal and often during workouts. I went through thousands of those little gems. Since the diet was the same as before and this was the only addition I knew this would be a valid experiment to determine their merit. The frustrating part was how slowly it progressed; it is very easy to second guess yourself and want to try something else because the scale is barely moving. Even at the best rate of five pounds yearly it only breaks down to less than half a pound monthly! During those times I would re-mind myself to stay the course and give it a solid chance. Whether it is a meal plan or workout I believe you need to follow it precisely for at least six months before passing judgment. So I toiled on and faithfully observed the plan.

One quick note: I cannot stress enough the value of Beverly’s most economical supplement, the Multiple Enzyme Complex. In my experience ectomorphs like myself often do not secrete sufficient gastric enzymes to allow for the digestion of large quantities of food. This may be why their stomachs tell their brains that they are not hungry. Taking just a couple of these before a big meal makes the difference between being uncomfortably bloated for hours or feeling normal. Remember, it isn’t what you eat, it’s what you absorb that matters. Multiple Enzymes are an absolute must on a weight gaining diet.

I also keep logs in the off season though not as detailed. As I progressed through 2011-2014 I compared my body weight, strength levels and abdominal skin pinch measurement to those from previous off seasons. My body weight had not sky rocketed but was gradually climbing. My strength levels were higher and at a lower body weight than at previous personal bests. And my belly fat was considerably less. Overall I was carrying more lean mass at a lower body weight which brought me some mental comfort. I didn’t get too excited though as I knew that true gains could only be ascertained by comparing contest to contest, when all the fat had been stripped away. I eventually plateaued at 217 and decided it was time to solidify the gains I had made.

Training

Let’s step back and look at the training plan I followed in con-junction with this meal plan. As a competitive power lifter I have always favored strength oriented routines like the periodization plan detailed in an old NNN issue (“A 12 Week Training Cycle for Muscle Size and Strength”, No Nonsense Vol 12, #3). Any one is welcome to contact me for a spreadsheet copy of this excel-lent routine. I have used it many times with great success, gaining lean mass and strength steadily. I went through four full cycles of this then incurred an elbow injury requiring surgery. Rather than lay around and fatten up (or skinny up in my case) I decided to employ the Smolov squat routine since it required no upper body work whatsoever. I wouldn’t wish that program on my worst enemy but man, did it work. I put over 70lb on my best squat over the course of three months and found my upper body had responded as well; proof of the power of systemic growth exercises like the squat. After that I returned to the periodization plan for several more cycles. I was steadily growing and things were going well. Then I got greedy…

A Year Wasted

I became enthralled with a popular training method followed by many elite powerlifters. I thoroughly studied this unique and com-plex methodology and purchased quite a bit of new equipment in order to give the program my best shot. I desperately wanted this to work. I went for it for a full year. Then I compiled my data again and analyzed the results. A year wasted! At the end of the day my lifts had stalled and my lean mass hadn’t budged. And my target body part, the back, had suffered most! I couldn’t afford to lose any more time, I had to return to what worked FAST. So it was back to the periodization routine that had never failed me. The lesson I learned was to stick with what works.

Pre Contest Nutrition & Training

I continued with the Beverly periodization routine until the end of April, 2014. I wanted to compete in the fall and knew I would need to dedicate at least five months to the process. With my me-tabolism crash dieting is a major no-no. I have to go easy or I risk burning up whatever I may have built in the off season. Using the Beverly International Pre Contest Workshop manual as a guide here is what I formulated to bring me into top shape by October:

  • 2 months of the 2 on, 1 off routine while following meal plan 1B.
  • 2 months of the 4 on, 1 off routine while following meal plan 2B.
  • 1 month of 3 on, 1 off routine while following meal plan 2C.

Note: If you are lucky enough to own the Pre Contest manual, you’ll find the nutrition plans referenced on pgs 15, 21, and 22. The training programs can be found on pgs 39-42. If you do not own the Pre Contest manual, you can still use the “Solutions” section of the BeverlyInternational.com website to access the plans. You’ll find the diets in the “Beverly Nutritional Programs” section:

  • Meal plans 1B and 2B are comparable to the “Gain Muscle and Lose Fat Plan”
  • Meal plan 1C corresponds to the “Male Bodybuilding Pre Contest Nutrition Plan”

The training programs are illustrated in the “Training” section under the heading PreContest Training Program.

The only change I made to the meal plans was the frequency of Carb Up meals. I know my metabolism pretty well and I know when it is telling me to eat. The meal plans called for Monday/Thursday Carb Up Meals but I added a third and often would have Saturday as a ‘free day’ where I would re-ally stuff in the calories. This wasn’t lack of discipline, this was twenty years of experience of listening to my body. At the end of the day (or the contest) it isn’t who deprived them-selves the most who wins, it’s who looks the best. And I knew that if I pushed it too hard too soon I would burn muscle.

I followed the workouts precisely. I added a pulley set up to my home gym so that I could do smaller moves like pushdowns and cable rows and even got a set of Power Block dumbbells for curls, laterals, etc. I kept an eye on my strength levels and pushed for PR’s up til the last month. On the days that I had more energy I would employ five sets of five on the big moves and supersets on the days I didn’t. I kept it very simple and just trained hard.

As for cardio, I didn’t do it. I am not a fan in general especially for ectomorphs like myself. I really proved this to myself in the off season. To go with the “elite” powerlifting training program that I mentioned earlier, I bought a sled, prowler, wheelbarrow and tire and performed the recommended HIIT workouts faith-fully. Like I said, if I sign up to do something I go all-in. And I watched my lifts drop as my frustration climbed. Maybe it works as a conditioning tool for some but in terms of fat loss for me I will take proper dieting over cardio any day.

Final Results

So the day of the contest, the WPAA Troy Alves Classic, finally rolled around and I won my class. A judge said I was the most conditioned guy in the whole show, a testament to Beverly’s con-test prep wisdom. Just as importantly, I had new measurements and photos to analyze. Here is the hard data from the day before the show in 2010 and again in 2014:

  • 2010: 154.4 lb of lean mass, 8.6 lb of fat
  • 2014: 175.9 lb of lean mass, 8.1 lb. of fat
  • Net result: 21.5 pounds of muscle gained, .5 lb. of fat lost

Now that is what I call progress! Since the training was largely the same as before (I even lost a year) and the meal plans were identical I can safely assume the difference was due to the addition of Ultra 40 and Mass Aminos. I felt this was a very valid study under controlled circumstances with minimal variables, at-testing to the worth of these products.

In my opinion an average of five pounds of muscle gained yearly for the average lifter is a best case scenario. The genetically gifted or chemically enhanced might scoff at these numbers but I am truly pleased. I highly recommend employing this tactic to anyone interested in gaining lean mass with minimal investment. I also feel they are key to maintaining that mass while dieting. To those who may shirk at the thought of ingesting so many pills daily, allow me to briefly toot my own horn: I suffer from dysphagia, a condition that causes difficulty swallowing and frequent choking. Therefore I must chew each and every one of these tablets. If you truly want progress you will find a way.

I am hardly the first person to discover the power of this combination nor am I the first to reap its benefits to this degree. I hope others will read this and decide to give it an honest try. As hard as we work in the weight room I feel that taking a few dozen of these pills daily is a minor inconvenience at most. Take 4 of the Ultra 40 and 4 of the Mass Aminos with each meal this off season and note the impact it has on your own physique. I believe you will be very pleased with the results.

 

PostScript

I was very pleased with my conditioning and knew that Beverly had contest prep down to a science. Boy was it nice to be working with a tried-and-true outfit instead the many self-proclaimed gurus in the area. I listened to the insanity that other competitors went through at the instruction of their local wizards and knew they had compromised their conditioning. I tried to keep to myself but eventually some fellow competitors asked about my own prep. When I told them how simply I had done things, like not even doing a ‘peak week’ they scoffed. However when my clothes came off a little later they were suddenly silent. Eventually they all asked me who I trained under and how much it cost. When I told them of Beverly’s free information and programs on their website, I thought they might cry! Again the moral here is to stick with what really works, in this case a company with nearly half a century’s experience working with thousands of bodybuilders. A company that cares about more than just their bottom line. What ‘team’ am I on? Beverly!!!

 

From 10th Place TO FIRST Here’s How I Did It!

From 10th Place TO FIRST Here’s How I Did It!

At a Glance: Nicole Phinney

Age: 29

Family: Fiance, Daughter, 6; Son, 3

Occupation: Director of Sales and Marketing, Total Nutrition Shop, Sheffield Village, OH

Residence: Cleveland, Ohio

Years training: 3

Height: 4'11"

Weight: 128 (off-season), 117 (contest)

Favorite Bodybuilding or Fitness Meal: Flank Steak, Sweet Potato, Grilled Asparagus with Salad

Favorite Supplements: Glutamine Select and Muscularity!! They were integral to maintaining my muscle mass while leaning down. The pharmaceutical grade quality ensures great results.

What would you recommend to someone who has never used Beverly supplements before? Hands down I would recommend they start with UMP! It tastes delicious and is second to none with regards to nutritional benefits.

In my CD player: Rob Bailey and the Hustle Standard

Hobbies or interests outside of bodybuilding: Baking (watch out for my chocolate chip cookies!!)

Words to live by: "The gratification comes in the doing, not in the results." - James Dean
“People will forget what you said, they will forget what you did, but they will never forget how you made them feel.” - Maya Angelou

 

My journey started on May 14, 2011, when my then husband turned off the car while the windshield wipers were still on, leaving them stuck in the middle. This action filled me with such fury that I literally exploded hours later with the birth of my second child via C-section, two weeks ahead of schedule. As with my first child, I had gestational diabetes. I had spent the last five months visiting doctors weekly, checking my sugars multiple times a day, eating on a strict nutrition plan, and giving myself insulin shots (something I had avoided with my first pregnancy). When all was said and done, I waddled into the hospital at 160lbs on my 4’11” frame and unfortunately, I did not give birth to a toddler.

Six weeks after my son arrived, I decided it was time to get my body back. I was going to do something insane; I was going to go to the gym. Nervously, I placed both of my children in the “child watch” center and I ventured into the gym wilderness. I immediately mapped out the “safe” areas which left me with the cardio machines and the group fitness classes. I tried many classes including Zumba, Aerobics, and Step. I wasn’t particularly enjoying myself in these classes nor was I very good (once the step instructor had to stop the entire class because I was so off-tempo)! I persisted and finally found a class that I actually enjoyed and did not require any K-kick, jump over step or grapevine combos. The class taught basic weightlifting, and I gradually moved my way up from the 2lb dumbbells. Over time, I began to feel more comfortable and I took the next step. I ventured out of my “safe” zone and into the machine area.

I started going to the gym in July and by October I had exhausted my training knowledge base, but still craved more, so I hired the gym’s personal trainer. She suggested that I set a goal for myself, and I very naively decided to compete in a Bikini competition the following March. The more I trained, the more I fell in love with the sport and the harder I pushed. I started taking progress photos and they added fuel to my fire. Eight weeks before my competition, I decided to switch divisions and set my sights on competing in Figure and I made what has come to be one of my fitness journey’s greatest decisions; I hired Dave Liberman as my trainer.

Our short timeline meant Dave had to teach me a completely new way of looking at fitness and nutrition, and quickly. (Needless to say, it was a tough 8 weeks.) This is when Dave introduced me to the incredible Beverly International products. Combining my new meal plan, lifting style and Beverly products, I was able to achieve the leanness necessary for Figure in eight weeks.

Through the process of leaning down it became apparent that there had been some serious damage to my abdomen from my pregnancies beyond the normal abdominal separation. The leaner I became, the more pregnant I looked. If I laid on my side my abdominals would sort of slump over in a mushy mass. Many hours were spent sobbing in frustration. I was in the best shape of my life but there I was looking 3 months pregnant and about to step on stage! I consulted with a surgeon and discovered that regardless of how many abdominal exercises I did, the damage could only be repaired surgically. He actually said that he had never seen a patient with this much damage but who could also flex their abdominals into a six pack.

Despite the abdominal difficulties, I had committed to a goal and was going to follow through. My daughter, who was 3 at the time, had grown to recognize my change in lifestyle. I wanted her to see her Mommy as a strong and dedicated woman. I hit the stage for the first time weighing 94lbs on March 23, 2012 and again one week later for the NPC Natural Ohio. I had followed Dave’s training, the nutrition schedule, and supplementation with Beverly International precisely and came in looking in the best shape of my life!

I finished 10th out of 12 girls. I stepped off stage after being in the last call-out, destroyed a chocolate chip cookie (or a dozen) and cried. What made it worse was that I still had to go back on stage for the night show. (Bodybuilding competitions are broken into two parts, the morning prejudging and the evening awards show.) I could have left, but I couldn’t let myself not finish. I took the afternoon to lament in self-pity. I pulled myself together and went back to the evening show with the attitude that it was time to celebrate my accomplishment of stepping on stage in the best condition of my life!

Two days after competing in the NPC Natural Ohio, I was rolled into the operating room for an abdominal-plasty. As it turns out, my abdomen had not only separated medially, but also horizontally. Originally, we thought that I had a hernia, but it was discovered that the abdominals surrounding my belly button had completely torn apart as well. The surgeon had to stitch my abdominal wall back together twice during surgery. It had been almost a year exactly; I was once again wrapped in an abdominal support band just as I had been after my C-section. Right then and there I committed to stepping on stage again, but only after I had appropriately healed and trained for a significant length of time.

Dave had designed an off-season bulk nutrition, supple-mentation and training program for me. I stepped back into my iron cathedral in May 2012 to implement his plan. My training split was 6 days a week, training a different muscle group each day and my lagging muscle group twice. Here’s a sample of my workout program. I’m sure that any female who is trying to develop more muscle mass will benefit from it.

Training schedule

QUADS*
Leg Extension: Warm up
Superset Wide Stance Leg Press / Hack Squat: 5 sets 12 reps each Leg Extension: 5 sets 12 reps
Walking Lunges: 4 sets 15 reps

CHEST
Incline Dumbbell Press: 5 sets 12-10-8-8-8 reps
Incline Flyes: 5 sets 10-12 reps
Barbell Bench Press: 5 sets 10-8-6-6-6 reps
Cable Crossovers: 5 sets 12 reps

BACK
Lat Pulldowns: 5 sets 12-10-8-8-8 reps
Bent Over Barbell Rows: 5 sets 12-10-8-8-8 reps
Seated Cable Rows: 5 sets 10-12 reps
Deadlifts: 5 sets 10-8-6-6-6 reps

SHOULDERS
Standing Barbell Presses: 5 sets 10-8-6-6-6 reps
Lateral Raises: 5 sets 10-12 reps
Rear Delt Raises: 5 sets 10-12 reps
Shrugs: 5 sets 12 reps

LEGS (Workout #2)*
Leg Extension: 5 sets 12 reps
Squat: 5 sets 12-10-8-8-8 reps
Superset Leg Curl & Stiff Leg Deadlifts: 5 sets 10-12 reps each

ARMS
Barbell Curl: 4 sets 12-10-8-8 reps
Skull Crushers: 4 sets 12-10-8-8 reps
Preacher (or Machine) Curls: 3 sets 10-12 reps
Seated 1-DB Triceps Extension: 3 sets 12 reps
Alternate DB Curls: 3 sets 12-10-8 reps
Triceps Pushdowns: 3 sets 12-10-8 reps

*Work abs and calves on your leg days. Pick two exercises for abs and two for calves. Perform 3 sets of 25 reps on each exercise.

It is very important that you track your workouts when trying to add muscle mass. Start a little lighter than you think you should. Work on perfecting your form. Once you get the form down it’s time to start building muscle. In order to build muscle you’ll need to gradually increase the amount of weight you are able to use. Add weight to the exercise whenever you are able to perform all your sets for the prescribed reps in good form. For example on the Incline Dumbbell Press you might be using 25x12, 30x10, and 35 for 3 sets of 8. At first, you might not be able to get 8 reps on each of the last 3 sets. But, keep working and when you successfully get 8 reps on each of those sets in good form, increase the weights the next time you do that exercise.

Nutrition and Supplement Plan

In order to successfully build the muscle necessary for Figure, I had to put on some bodyweight. Here is a sample nutrition plan from the Beverly website (www. BeverlyInternational.com) for a female who is trying to add muscle mass.

Meal #1 (choose 1 of the following)
Option A: 3 egg whites, 1 whole egg omelet with 1 or 2 ounces cheese; 1 slice whole-grain toast with almond butter.
Option B: 2 whole eggs, 5 ounces lean beef or 1/2 cup cottage cheese; 1/2 cup oatmeal

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

Meal #3
6oz ground turkey; 2/3 cup cooked brown rice (or other complex carbohydrate source).
Optional: 1 or 2 servings of low carb fruit or vegetables.

Meal #4
1 can tuna or 4oz chicken breast, 1/2 cup cottage cheese; 1/2 cup pineapple (unsweetened) or 1/2 cantaloupe
Option B: Protein Drink with two scoops Ultimate Muscle Protein; 1 tablespoon healthy fat source (olive oil, flax oil, almond butter or heavy cream).

Meal #5
6oz beef, chicken, turkey or fish; 6oz baked potato or sweet potato; 1-2 cups vegetables or salad.

Meal #6 (Optional)
Protein pudding – mix one or two scoops Ultimate Muscle Protein in a bowl with just enough water
to make a pudding texture. Add one tablespoon of almond butter, walnuts, or heavy cream.

Dessert Saturday and Open Diet Sunday:
On Saturdays I had a dessert with meal #5 and skipped Meal #6. Sundays were my “open diet days”. I tried to keep portions within reason, but was al-lowed to eat whatever foods I wanted.

Muscle Building Supplement Plan

Fit Tabs: 2 tablets with meals #1 and #5
Ultimate Muscle Protein: As noted in nutrition plan
Mass Aminos: 3 tablets with each meal
Ultra 40: 3 tablets with each meal
Optional: Creatine Select & Muscle Synergy

While most of your off-season weight gain is muscle, you may gain a little fat in your quest to add size. This fat had to hit the road for me to step on stage and we began my prep for the Spring of 2013 in early October. The plan was for an incredibly slow-paced lean-down in order to preserve as much muscle as possible. We adjusted my off-season nutrition plan in steps, so it was a very manageable progression. My in-season plan has turned out to be incredibly similar to my off season plan.

Contest Prep Nutrition Schedule

Meal #1
6 egg whites; 40g oatmeal

Meal #2
4oz lean ground turkey; 3.5oz sweet potato

Meal #3
8oz chicken breast; 1/3 cup cooked brown rice; 170g asparagus, salad

Meal #4
4oz chicken breast; salad

Meal #5
6 egg whites

Pre-Contest Beverly Supplements

Once again, the cornerstone to my contest prep was the use of multiple Beverly International supplements. I researched the entire line and with the recommendations from my coach, we incorporated the following into my supplement schedule:

7-Keto MuscLean: 3 capsules twice daily
Lean Out: 2 capsules with each meal
Density: 3 tablets with each meal
Muscularity: 2 capsules with each meal
Glutamine Select: Before and during training, between meals whenever I started getting hungry

It is with complete honesty and sincerity that I say these prod-ucts absolutely helped me to lean down AND preserve my muscle mass. As an added bonus, the Glutamine Select also helped curb any bouts of hunger I encountered between meals. I followed the recommended guidelines for dosages of each product and stacked them with my meals and training sessions.

Cardio

As a result of my nutrition schedule and the use of the Beverly International products, my cardio schedule was adjusted in manageable stages. At the height of my season I was doing fasted cardio 6 days a week for 35 minutes on the elliptical at a comfort-able pace. While I had to say goodbye to my beloved “Dessert Saturdays” and “Open Diet Day Sundays” earlier than the com-mon 12 week prep, I will forever allow more prep in this slow and steady fashion.

Back On Stage

I stepped back on stage on March 30, 2013, exactly one year later and 5lbs heavier. I competed at the NPC Natural Eastern and placed a very close first runner up in Open Figure Class A! I was elated. The feedback I received was that I came in too “hard” and needed to soften up a bit. The following week before the NPC Natural Ohio Dave adjusted my peak week cycle daily. I stepped back on stage April 6th, fuller and slightly softer and won Open Figure Class A! One year ago I had been sobbing in the back of the car binging on cookies over being in last call outs. This year I was sobbing in happiness over winning! My dream has literally become a reality. This season has been filled with such incredible positivity. The beautiful sentiments that have been expressed to me from family, friends and even complete strangers have exemplified even more how beautifully a blessed life can be. These kind words fuel me, they inspire me, and they lift me up when I’m struggling.

The following summer I began working with IFBB Pro Mike Ely. After another year of intense training and adherence to my nutritional plan I stepped on stage at the 2014 NPC Junior USA’s and won Open Figure A! I missed my IFBB Pro Card in the Over-all by one place! Two weeks later we tried again at the NPC Junior National’s where I placed second in Open Figure A! For the IFBB North American Championships, we made the necessary tweaks to bring my best package to date! All of our time and efforts had paid off; I placed first in my class and earned my IFBB Pro Card. This has been an incredible journey and I truly would have never thought I would be where I am today.

Nicole’s Contest Prep Tip:

Organization! Schedule and chart everything, it makes your day less stressful knowing you are pre-pared and have appropriated the proper amount of time for all of your tasks. And most importantly, listen to one person. It is easy to be overwhelmed in this industry by a myriad of different training and nutrition styles. Follow your coach’s plan; you hired them for a reason!

Never Give Up Never Give In

Never Give Up Never Give In

At a Glance: Dave Uhlman

Age: 41

Family: Married to my beautiful wife, Susan for 7 years and two amazing boys, Braylon – 5 yr old and Aston – 1 yr old

Occupation: Owner of Elite Personal Training and Contest Prep

Current Residence: Union, KY

Years training (total): 26

Height: 5'1"

Weight: 212 (contest)

Favorite Bodybuilding Meal: There are quite a few! Jasmine rice, corn, organic rice cakes, grilled chicken, and Walden Farm’s Spicy BBQ. Mix it all up and enjoy!

Favorite Supplements: For my last contest I used Beverly’s Muscle Synergy, Fit Tabs, Glutamine Select, Multiple Enzyme, Energy Reserve, and UMP. All of these were used to give me added energy, help ensure no muscle loss, increase absorption of foods, and as far as the UMP- it gives me a great treat when my sweet tooth is calling!

What would you recommend to someone who has never used Beverly supplements before? Definitely UMP because it tastes killer. If you are trying to gain muscle then Ultra 40 and Mass Aminos, and Muscle Synergy for a great pump during training.

Hobbies outside of bodybuilding: I love to hang out with my wife and kids. It might not sound exciting but just being with them and having family time is the best. I also do an out of state fishing trip each year, usually in Florida. I love relaxing and being on the ocean!

Music: I listen to either Techno music while training or very relaxing and chill music when driving. Usually Pandora is on and gives great mixes for either.

Words to live by: Never give up. Never give in. You are never too old or beat up to reach your ultimate goals. Believe in yourself, have faith, Bust Your Butt and anything is possible!

 

My fitness journey has had a lot of ups and downs. Some amazing moments and some I’d like to forget. When I started training 25+ years ago I was a short chubby kid who was very self-conscious. I got into training to change the way I looked and improve my confidence. Life was good for the first 15 years. I made continual progress gaining nearly 60lbs of muscle over that time span. As I progressed, training and eating came to rule pretty much every minute of the day. I had some contest success with several class wins including the 2002 Mr. Ohio super heavyweight class. However, I was the big muscular guy who lacked that really dialed-in look needed to win the overall. I’d train like an animal and eat the same way. Prep was always tough for me because I couldn’t wait for it to be over so I could get back to heavy training and eating. No regrets though. Well that’s not 100% true. The old saying “If I knew then, what I know now…”, definitely comes into play. I ultimately paid the price for always training heavy no matter what my body was telling me.

Over the next 10 years I had 5 rotator cuff tears (some I tore twice), a re-attached bicep tendon, a partial pec tear, herniated disc, and many other minor injuries. I lost 30lbs of muscle. I suffered mentally as well with bouts of depression, sadness, and a loss of hope. My worst moments came after a surgeon told me to “find another sport” and recommended that I never train again. But I never gave up.

In January, 2013 I made a pact with myself to get down to a low bodyfat for my 40th birthday. By the end of June I had got-ten close to the 7% mark. Thoughts of competing started to resurface but I wasn’t sure if my body could do it again. I stayed at 7% or below for almost a year and in April, 2014 I pulled the contest trigger and committed 100%. I knew I wouldn’t have the same amount of mass as in the past, but my goal was to surpass my previous best condition by 10x's. I also was determined to enjoy the entire contest prep process (including all the ups and the downs) as it could be my last time on stage. I hooked up with friend and fellow prep coach, Jason Theobald of Scooby Prep, to make sure I got to the stage in my best condition ever. Here’s my final 15-week prep schedule. Remember, I was starting at 7% bodyfat and was already within striking distance.

Diet

Each week I’d follow my base diet (see below) for 5 days. I had a LOW DAY (usually on Sunday when I didn’t train) where I ate the same foods as the base diet, but cut the carb portions in half. I also had a refeed day. It was similar to my base diet but calories were raised to between 4300-4700, the carb portions were increased, and until 4 weeks out I could substitute some foods I really liked at a couple meals. For example, I had cereal post training as my carb source, a Chipotle burrito for another of my meals, and made Ezekiel pizzas with low sugar sauce, fat free cheese, pineapple, and mushrooms. I loved my refeed days!!

Here is an example of my base diet. I used a food scale to measure each portion so that we could make minor tweaks weekly, or sometimes even daily.

Upon Awakening: 2 scoops of Glutamine Select, 2 Energy Reserve, and a fat burner

30-35 min of fasted low intensity cardio each morning on a recumbent bike

Meal 1: 370 grams liquid egg whites, 3 pieces Ezekiel bread, 180 grams of blueberries, 1 organic brown rice cake, 5 grams natural peanut butter, Walden Farms maple syrup, 4 Fit Tabs

Meal 2: 82 grams UMP, 1 organic brown rice cake, 5 grams natural peanut butter

Meal 3: (pre workout) 220 grams grilled chicken, 220 grams jasmine rice, 80 grams sweet corn, 2 organic brown rice cakes, Walden Farms spicy BBQ sauce,

Pre workout supplements: 12-14 Muscle Synergy tablets, 2 Energy Reserve, 1 fat burner

During workout: 2 scoops Glutamine Select, beta alanine, citrulline malate, creatine (note: Beverly Creatine Select, Up-Lift, and Fast Up provide effective doses of beta alanine, citrulline malate, and creatine.)

Meal 4: (post workout) 90 grams cream of rice, 5 organic brown rice cakes, Walden Farms caramel sauce, 82 grams UMP

Meal 5: 82 grams UMP, 7 grams natural peanut butter

Meal 6: 210 grams grilled chicken, 1 can green beans

Snacks: Sugar-free Jello and more green beans if hungry which was every night

Training schedule

I trained 6 days a week for the shows. Usually Sundays were my off day. Since I had several surgeries and physical limitations I incorporated more moderate weight for my workouts. I kept intensity high and rest times to a minimum. I’m a huge believer in slowing the movement down and feeling the muscle. I used a lot of pause techniques, drop sets, and almost always did super sets. Again more volume and time under tension was key for my physique and bringing out detail in the muscle.

Monday & Thursday: Chest, Biceps, Abs

Superset Group 1:
Incline DB Press: 15,12,10,8,8
Standing DB Curls: 15,12,10,8,8
Flat Bench Crunches: 5 x 25

Superset Group 2:
Cable Crossovers: 15,12,12,12,12 with a 10 second hold at end of each set
Cable Curls: 15,12,12,12,12
Floor Planks: 45 seconds for 5 sets

Superset Group 3:
Hammer Strength Incline Press: 15,12,10,10
Hammer DB Curls seated: 15,12,10,10
Roman Chair Knee Ups: 4 x 20

Superset Group 4:
Incline DB Flyes: 15,12,10,10
Preacher Bench Single Arm Curls: 12,10,8,8
Pushups: 4 x 20 (hold at bottom for 10 sec on each set)

Tuesday & Friday: Legs, Calves

Superset Group 1:
Leg Curls: 20,15,12,10,10
Standing Calf Raise: 25,20,15,15,15 (stretch and squeeze between each set!)

Superset Group 2:
Leg Extensions: 20,15,12,10,10
Seated Calf Raise: 20,15,12,12,12 (stretch and squeeze between each set!)
Step Ups: 15 each leg with Dumbbells

Superset Group 3:
Squats: 20,15,12,10,8
Wall Sits: 45 seconds after each set of squats

Superset Group 4:
Leg Press: 15,12,12,12,12
Step Lunges: 5 sets of 20 each leg with 20-30lb Dumbbells

Wednesday & Saturday: Back, Shoulders, Triceps, Traps

Superset Group 1:
Pulldowns to front: 15,12,12,12,12
Cable Straight Bar Pushdowns: 20,15,12,12,12
Standing Side Lateral Raise: 20,15,12,10,10

Superset Group 2:
Barbell Deadlifts: 12,10,10,10,10
Lying DB Skull Crushers: 15,12,12,12,12
Seated Shoulder Press: 15,12,10,10,10

Superset Group 3:
Single Arm Row: 15,12,12,12,12
Dumbbell Kickbacks: 15,12,12,12,12
Single Side Lateral Raise: 5 sets of 12

Superset Group 4:
Cable Rear Delt High Row: 20,15,15,15
Under Grip Pulldowns: 15,12,12,12
Palms Facing Seated Dumbbell Shoulder Press: 12,10,10,10

Superset Group 5:
V-bar Tricep Pushdowns: 20,15,15,15
Front Dumbbell Shoulder Raise: 4 sets of 12
Underhand Single Cable Tricep Pushdowns: 15,15,15,15
Cardio: In addition to my morning low intensity cardio, I also included two 15 minute High Intensity cardio sessions each week. I used the elliptical for my HIIT sessions.

Posing: I practiced my posing quite a bit. I think having muscle control is important and knowing what poses are your best and how to hit them properly is key. My back poses were some of my best, so I really keyed on glutes and hams, not just my back in these poses.

One Week Out - A Major Setback

As if training around major injuries wasn’t hard enough, I suffered a huge blow a week out from the 2014 KY State. I had a routine massage to help with recovery and keep my muscles loose, as I had done for the previous 12 years, and something bad happened. Several capillaries burst and my left pec swelled 5 times its size. Within 2 days bruising covered one quarter of my left pec and left side. 15 weeks of contest prep, not to mention 9 years waiting to get back on the stage, were in jeopardy. At 3 days out I decided to do the show regardless of all the bruising and inflammation. Well it all worked out and I won 3 classes (Masters 40+, KY Open heavyweight, KY State heavyweight) and the Overall KY State for 2014.

Closing Thoughts

This prep was my favorite to date. Mentally I was engaged from the first minute of prep all the way through the final posedown of my show. It really helped that I had taken those 6 months back in 2013 to get down to 7% bodyfat and kept it there for a year. So when I started prep late April this year I was in a great spot to start. I was able to eat WAY more food, have more energy, and even put on some muscle getting ready for the shows. I believe if you are smart during the off season and keep bodyfat levels down then prep is more enjoyable and you have a better chance to get that super lean look without killing yourself.

In closing, I want to key on one major point. And that is you can never give up on yourself or your dreams. No matter what obstacles come into your path you have to push on and not give up. I try to teach this to my clients and prep athletes. This last contest prep has taught me a lot about myself. I am stronger than I have ever been. Not physically by any means but mentally, spiritually, and emotionally. This sport can bring you so many wonderful things all you have to do is believe and Never Give Up. Never Give In!

Sandy digs deeper with Dave, one of our Beverly “longtimers”

  1. When did you first meet up with Beverly In-ternational? What brought you into the Beverly cult?
    I first discovered Beverly International in 1994. I knew I needed some help with supplements for my first contest so I asked around to see what others recommended. A lot of people were using Beverly so I gave it a shot. I used several Beverly products for that show and have been hooked ever since. I continued to put on muscle through the diet even though I was still learning the nutrition part of contest prep.
  2. What changes have you seen through the years that you can contribute to using Beverly International?
    The biggest change is gaining muscle. When I decided many years ago to use Beverly supplements I made a choice to go all in. Not just take the supplements here and there with no plan. I used them in the amounts and consistency needed to make huge changes. And it worked. Between 1994 and 1998 my contest weight rose from 175lbs to 218lbs while I was way leaner on stage. The biggest addition was the Beverly supplements during that period.
  3. What is your favorite product?
    It is tough to pick just one so I’m going to pick two. The combination of Ultra 40 and Mass Aminos were a mainstay throughout my muscle gain-ing years. I took upwards of 40 of each a day, 5-6 with every meal. While bartending for many years I always had 2 small cups by my register. One contained Mass Aminos and the other, Ultra 40. I would take a few of each every hour that I worked. That along with my Beverly shakes ensured I always had killer nutrition all night long. I can’t tell you how many times people asked what kind of pills were in those cups!
  4. Do you have a favorite protein recipe?
    First, there are literally hundreds of killer recipes using UMP out there. I’ve never seen a protein used in so many ways to make tasty meal re-placements. With that being said here’s one that’s quick and easy but tastes great!Quick, Easy UMP Goodness.
    • 2 scoops chocolate UMP
    • 2 tbsp shaved coconut
    • 2 tbsp slivered almonds
    • 1 tbsp coconut oil
    • ½ cup steel cut oats
    • Mix all ingredients in a bowl with just enough water to make a paste. Put in the fridge or freezer to cool.
  5. How do you feel Beverly International compares to other companies in the industry?
    Beverly is much more accessible to their customers than other companies in the industry. They have always been grounded and approach-able no matter how successful they’ve become. They use the best ingredients to formulate their products. They don’t go the cheap route that so many other companies use. I just want to say that I would not have built the physique I have without the help of BI supplements. I truly feel they have made a definitive difference in my quest for gaining lean mass and losing fat all these years. I also want to thank Roger and Sandy for all they have done for me over the years and truly am blessed to have had a relationship with them all these years!
  6. What is something that sticks out in your memory about your association with BI?
    What I remember most is Roger and Sandy’s willingness to help. For many years Roger helped me with my contest prep and he would always take time to regularly meet with me for updates and posing. He always cared how I progressed and put forth a lot of his time to help me. I learned a lot about nutrition during those sessions which I carry on to this day. I don’t know of many large business owners who would sacrifice their time like that. He always would and I’m still grateful for it
  7. Tell us a little more about yourself. What things are really important to you?
    First and foremost my faith and family are at the top. I’m blessed with an awesome wife, two beautiful sons, and a great family that has always backed me and my dreams. Second, my business and helping others is very important to me. I’m lucky to have a job that I can help people not only achieve their best but in some cases overcome huge lifelong battles. To be part of a journey with people who are changing their lives to be more healthy and happy is awesome.I have had my training and nutrition business, Elite Personal Training and Contest Prep, for 17 years. I offer in person training to clients in the Greater Cincinnati area and also online nutrition and training programs for competitors and non-competitors from all over the U.S., Canada, and several other countries. I work with all types of people with many different goals.

Mass Building Workouts

Dave states that he is training lighter now with more volume (more exercises, more sets, and more reps) than in the days when he was adding pounds of muscle to his frame. Many of you may be interested in the kinds of programs he used when adding nearly 60lbs of muscle to his frame. His starting bodyweight was 175lbs and he built it up to a relatively lean 235lbs over his first 15 years of training. Throughout his building phases his favorite supplements were (and still are) Mass Aminos, Ultra 40, and Muscle Synergy. Here are two mass building workouts you can try. One is for an advanced novice bodybuilder (6 months or more of training), the other for the intermediate who has been training regularly for at least one year.

Advanced Novice Mass Building Workout

Monday & Thursday: Chest, Back, Shoulders
Start with 2-3 sets of Sit-Ups or another abdominal exercise. 15-20 reps should be fine. The idea is to get some ab work in and start the blood flowing.

ExerciseSetsReps
Bench Press615, 12, 10, 8, 6, 5
Bent Row615, 12, 10, 8, 6, 5
Standing Presses512, 10, 8, 6, 5
Calf Raises515, 12, 10, 8, 6

Tuesday & Friday: Legs, Biceps, Triceps
Start with Leg Raises or another abdominal exercise.

ExerciseSetsReps
Squat
615, 12, 10, 8, 6, 5
Straight Leg Deadlift412, 10, 8, 6
Barbell Curl512, 10, 8, 6, 5
Close Grip Bench512, 10, 8, 6, 5

Set/Rep Strategy
You’ll be using a Pyramid Set/Rep scheme. That means you’ll add weight each set while reducing the reps. Here’s an example of how you might incorporate the 6 sets / 15-5 reps for the Bench Press:

Set#WeightReps
19515
213512
316510
41858
52006
62105

When you can get all 5 reps on your final set in good form add weight to sets #3-6 on your next workout. If your workout calls for 5 sets of 12-5 reps, you’ll use the same procedure but your 1st set will be 12 reps instead of 15.

 

Intermediate Mass Building Workout

Monday & Thursday: Chest, Back, Shoulders

ExerciseSetsReps
Bench Press615, 12, 10, 8, 6, 5
Incline DB Press412, 10, 8, 6
Bent Row615, 12, 10, 8, 6, 5
Front Lat Pulldown412, 10, 8, 6
BB or DB Presses512, 10, 8, 6, 5
Upright Row310, 8, 6
Calf Raises615, 12, 10, 8, 6, 5

Tuesday & Friday: Legs, Biceps, Triceps

ExerciseSets Reps
Squat515, 12, 10, 8, 6, 5
Leg Press512, 10, 8, 6, 5
Straight Leg Deadlift512, 10, 8, 6, 5
Barbell Curl512, 10, 8, 6, 5
DB Curl310, 8, 6
Close Grip Bench512, 10, 8, 6, 5
Tricep Pushdown310, 8, 6
Out with the old, and in with the new Ruth Reynolds!!

Out with the old, and in with the new Ruth Reynolds!!

On her 63rd birthday Ruth returned to the gym with a 10 pound saddle bag on each hip and a total weight of 146 pounds. Her goal was to weigh 135 pounds at 18% body fat. Same as she weighed one month after she won the Ms Cincinnati in 1987. She decided to follow the same level one, two, and three principles that she used then.

May 2012 – Level One (Starve the fat)

Weight = 146 lbs at 31% body fat with belly rolls, cellulite, and large saddle bags on each hip.

Game Plan: 1600 calories, 7-KETO, ZMA, FIT TABS / Large body part H.I.I.T. one hour/4 days/week to increase BMR.

Dec 2012 – Started Level Two (Feed the muscle)

Weight =126 lbs at 16% bodyfat… Fat is all gone, but lacking muscle tone.

Game Plan: 1800 calories, UMP, Mass Aminos, Ultra 40 Liver , 7-Keto, ZMA, Multiple Enzymes, EFA Gold, Joint Care / Large body part H.I.I.T. one hour/4 days/wk.

Jan 1st 2013 – Level Three

64 years old, 5’7”, 130 lbs at 18% body fat, along with 3 Kids, 7 Grand Kids, and 2 Great Grand Kids

Game Plan: Increase calories to 2000 with 40/30/30 ratio of macro nutrients to reach 135 lbs at 18-20% body fat. (Same as she was in 1987)

My Never Ending Quest for Perfection

My Never Ending Quest for Perfection

At a Glance: Aaron Robey

Age: 35

Occupation: Fitness trainer, model, actor

Current Residence: Atlanta, GA

Years training (total): 10

Height: 6'4"

Weight: 265 (off-season), 235 (contest)

Favorite Bodybuilding Meal: Ground turkey (with ketchup), white rice, and peanut butter

Favorite supplements: Ultra 40 and Mass Aminos

What supplement would you most recommend? From my own experience, I'd recommend Ultra 40 liver tablets. I achieved significant muscle growth from Ultra 40 and no bloating.

Music: Rap and rock.

Favorite Book: SEO 2020 by Adam Clarke.

Hobbies and interests: I love muscle cars - restoring them, studying them, and watching them in car shows. I can be captivated by them all day.

Words to work out by: "Study proper form for each exercise and hit high burning reps till failure."

Instagram: @thegodofmuscle

Website: aaronrobey.com

Originally from Columbus, OH, I moved to Atlanta in the 8th grade. I was always tall but extremely skinny. Being thin in high school wasn't a problem. I played basketball, and my height was an advantage. But as I transformed into a man, skinny no longer was working for me. I wanted size. People who worked out regularly looked like giants to me. I was enthralled. Lol, getting size became my mission in life.

One problem, I had the ambition but zero ideas on how to go about achieving it. Then one day, while eating breakfast at a restaurant, I saw one of the trainers from the local gym. He looked like he was 300lbs of
pure muscle. I wanted that look. The next day I joined his gym and was faced with a whole new set of challenges. Primarily, I had no idea how to train. First, I turned to the muscle magazines for advice. I tried various workout routines and made a little progress.

My reading led me to believe that the supplements advertised in the mags were the real secret. I spent hundreds of dollars monthly looking for the combination of supplements that was right for me. Unfortunately, none of the products worked as advertised. I was discouraged, but at the same time, I was gaining knowledge. I began eating cleaner. I started to see some quality results by ditching the fast foods and sugars for whole meats and complex carbohydrates.

Fast forward a year or so, I had a conversation with a professional bodybuilder. I asked him the same question that probably a hundred others like me had asked. "How can I get bigger?" He told me that he was personally eating beef liver tablets like candy. I immediately started researching and wore out Google looking for "the best liver pills." All signs came back to Beverly International's Ultra 40. I ordered two bottles and started taking ten tablets per day. The tablets are defatted liver, nearly pure protein. As the months passed, the lean muscle came.

I learned that what the magazines and internet made look easy, was in reality, the hardest thing I'd ever done in my life. However, I was hooked and continued learning more and more about my body. As I progressed, I realized that I was not taking in enough amino acids to maximize my muscle gains. So, I did my research and came back to Beverly for their Mass Aminos tablets. Mass Aminos was a game-changer. I finally was reaching my full potential and, within a year, had gained enough confidence to compete.

I pushed my body to the absolute limit during my contest prep and was devastated when I didn't win. I looked good but not as good as I thought. I learned from my defeat and went back to the drawing board. I realized that fitness was a mathematical equation as simple as 1 + 1 = 2: Hard work plus consistent dieting equals success. The amount of focus needed to achieve the physique of your dreams is incredible.

Diet is something I still haven't mastered

Off-season, I'm pretty relaxed. My foundation eating is to be sure to include a dozen eggs and 2lbs ground turkey each day (along with 30 each Mass Aminos and Ultra 40 liver tabs) plus some nut butter each day. But carrot cake, cookies, and cheeseburgers are the nutritional devils in my life (which I try to enjoy in moderation). I don't think you need to have an extreme diet all year. Learn your body. Understand what you can eat and what you can't. Whatever I eat throughout the day, I make sure I complete my foundation eating.

Everything changes with contest preparation. Every gram of protein, carbohydrate, and fat is ever so important. A typical contest diet entails 12 egg whites, 2lb of ground turkey, oatmeal, cabbage, and unsalted nut butter daily. My favorite supplements are Ultra 40 and Mass Aminos. First thing in the morning, I take 6 of each along with my essential vitamins (A, B-Complex, C, D-3, E). At each meal, I take eight more Ultra 40 and Mass Aminos. These supplements have worked great for me in preserving my precious muscle during extreme dieting and cardio.

Sodium is cut by nearly 90%. Sodium acts like a sponge in my body that absorbs water. When I remove sodium, I have minimal water retention. I don't cheat, I don't miss meals, and I don't skip workouts. At this stage in prep which is around three weeks out, I am like a robot. Each day becomes a repetition of the last. Stick to and complete the process in its entirety, and you will reap the benefits.

Competition training is brutal

Typically, in the off-season, I lift for high reps to failure with lighter weights. While training for a contest, my trainer, Rory Sessions, pushes me to the brink of exhaustion using heavy weights and high reps. I have never been a fan of lifting heavy, but his method completely transformed my physique. I entered the Arnold Classic Amateur with a transformed body – an extreme amount of clean and lean muscle. I took 4th in that show.

Unfortunately, Covid hit as soon as I made it home from Ohio. Gyms were closed everywhere, and I didn't lift for three months. My weight increased to 265, but the 3-month rest healed my body completely. The Olympia was a few months away. Rory and I went right back where we left off. What I learned from the last show is that recovery was an issue because of the heavier weights. Beverly International had the answer.
I increased my Ultra 40 and Mass Aminos and added ZMA 2000 for nighttime recovery. This stack prevented me from losing muscle while I dropped body fat. Showtime, I gave all I had left in the tank and earned a 2nd place performance at the Olympia Amateur. Rory is the king of training, and Beverly International is the king of supplements.

Training Tips

  • Don't count reps; take every set to failure.
  • Don't always wear headphones when you train; get in tune with the soundtrack of your body.
  • Get your sleep. Get your sleep. Get your sleep.
  • Hit calves from 3 angles – toes to the front, toes out, and toes in.
  • Hit abs daily.
  • Perform Pull-ups and Dips daily no matter what.
  • Get your sleep, lol.
  • Be humble enough to take advice.
  • Fasted morning cardio is king. Cardio before sleep is queen.
  • Only use the scale as a reference. It's not the judge of your fitness journey. How you look in the mirror and how your clothes fit is the actual scale.

Diet Tips

  • Drink distilled water to pull the water out of your system as the contest approaches.
  • Eat cabbage every day. It's a natural anti-inflammatory.
  • Watch your sodium. Water retention looks the same as body fat on stage.
  • Protein is essential for building muscle. Whether you are vegan, vegetarian, or omnivore, get some protein in every meal.
  • Don't force yourself to eat 6-7 meals a day to lose fat. In competition prep, I only eat 3. Find what works for you.
  • Drink black coffee before your workout. You will thank me later.
  • I drink fresh parsley tea daily. It's a natural diuretic.

Supplement Tips

  • Take Ultra 40 beef liver tablets and Mass Aminos every meal. 1 per 10lbs of your bodyweight.
  • Never underestimate the power of Vitamin A, B-Complex, C, D-3, and E. Beverly's Super Pak and FitTabs contain huge doses of them.
  • Take digestive enzymes at every meal. Beverly's Multiple Enzyme Complex is a good one (and inexpensive).
  • Don't live on protein powder. Moderation is key. I use it 10 minutes after my workout. Both Muscle Provider and UMP.
  • Take ZMA 2000 before bed. It helps recovery and will also give you a great night's sleep.
  • Creatine is good, but don't abuse it. I take five grams immediately after my workout.
  • I drink a shot of apple cider vinegar every morning.
  • Dandelion root is another natural diuretic. I take it in the morning and before bed.

Cardio

  • Off-season: Every other day for 30 minutes first thing in the morning. I lose weight relatively fast, so I don't go mental during the off-season.
  • On-season: Yes, I go mental. 30-45 minutes fasted cardio in the morning and another 30 minutes before bed. But I will adjust depending on how I look in the mirror.

Training

  • Off-season: 1.5 hours max in the gym, working my entire body. Everything from calves to arms gets worked.
  • On-season: I work my "show" muscles in the afternoon - abs, calves, forearms, and delts. Everything is high reps. There's no time limit; I stay in the gym till I'm finished.

 

Sample Evening Training Sessions

 

 

Monday: Chest

  • Machine Chest Press 5 x 50, 40, 30, 20, 10, start with 45lbs on each side, increase weight every set
  • Machine Incline Press 5 x 50, 40, 30, 20, 10, start with 45lbs on each side, increase weight every set
  • Standing Triceps Extension 5 x 50, 40, 30, 20, 10 (60 lbs) Push-ups 100

Tuesday: Back

  • Lat Pulldown 8 x 50, 50, 50, 50, 40, 30, 20, 10, start with a moderate weight, add weight every set
  • Seated Lat Row 5 x 50, 40, 30, 20, 10, start light, add weight every set
  • Deadlifts to Hang Clean with Olympic Bar 135 lbs, six sets to failure
  • Pull-ups 100

Wednesday: Shoulders

  • Shoulder Press Machine 5 x 50, 40, 30, 20, 10
  • Dumbbell Press 5 x 50, 40, 30, 20, 10 (25, 35, 45, 55, 65lbs)
  • Lateral Raises 6 x 50, 50, 40, 30, 20, 10 (15, 20, 25, 30, 35, 40lbs)
  • Push-ups 100

Thursday: Arms

  • Pull-ups 100
  • Dips 100
  • EZ Curl 5 x 50, 40, 30, 20, 10 (60 lbs)
  • Standing Triceps Extension 5 x 50, 40, 30, 20, 10 (60 lbs)

Friday: Legs

  • Pull-ups 100
  • Dips 100
  • Walking Lunges 8 x the full length of the gym, up and down
  • Leg Press 8 x 100, 80, 50, 40, 30, 20, 20, 10, start with 2-45’s each side, add 1 plate every set
  • Leg Extension 8 x 40, 40, 40, 40, 30, 30, 20, 10, start light, add 1 plate each set
  • Leg Curl 8 x 30, 30, 30, 30, 20, 20, 20, 10, go up 1 plate each set

Working out is a never-ending push for perfection. Enjoy the journey and take your training seriously. But as with everything in life, you must learn moderation. Take a break from working out sometimes and eat that burger. It will increase your motivation to push harder in the future.

Get ready to Tighten, Round, and Firm Your Backside with the Best Butt Workouts for Women!

Get ready to Tighten, Round, and Firm Your Backside with the Best Butt Workouts for Women!

Note from Sandy: It's just a personal thing… a glute thing. I can remember even back in high school, wanting to have a good butt. I weighed about 117 (5'7") and was very skinny. Track season would begin in the spring, and when training started, my butt would jiggle a bit on our mile warm-up runs. After about two weeks, it got firmer and shapelier. As I got a bit older, the power of the squat and lunge became a strong staple in my routine. Over time, my glutes began to take on a different look. Not so much just a firm behind, but also a more rounded shape. It was a strong accent, and as I saw the changes, I wanted to keep developing that area of my body. Even now, at 58, I look at my glutes and hope that I can keep what I have as I continue to
age. Heavy squats and lunges are out of the question for me now due to injuries and overuse, but I've continued to find good/safe ways to keep what I have tight and firm. We all have our own BUTT stories to share, so take a look at what Julie writes here, and maybe you can grab a few takeaways for yourself. Improvements can happen every day!!!

Great legs and a tight, round butt is something that we are all after. Not only can a firm, round butt fill out your clothes and make you look amazing, but it will also make your whole body work better. Weak glutes can impact your efficiency and strength, affecting how you run, squat, jump and do other everyday activities. It's important to build those muscles with the right kind of exercises to keep your hips aligned and rotating correctly.

So, I went on a mission... find the best butt exercises for women. We want to focus on the best exercises out there and follow the correct principles to build lean, shapely muscle; this means focusing on the basics because there is no magic shortcut. We will be doing Squats, Bulgarian split squats, Romanian deadlifts, Thrusters, and Plie Squats.

I've put them together for a butt workout that will seriously activate your glutes and help your butt grow tight, round, and firm. As a bonus, this workout will also serve as a great leg workout that targets, builds, and defines your quads and hamstrings too!

I am going to recommend two "butt dominant" leg workouts per week. Your goal should be to improve weekly on each of the exercises in these routines. If you are a beginner, start with just 1 set per exercise and add another set every two weeks until you are performing the full workout
that follows.

Day 1

SQUAT
4 sets of 6-8 reps

If you are looking for a tremendous butt-building exercise, you would be hard-pressed to do much better than the traditional back squat. Back squats place a significant load on your posterior, namely the glutes and hamstrings. To execute a back squat with proper form, I recommend practicing first with an unweighted bar as these types of butt exercises require practice to perfect.

Begin with a barbell resting behind your head at your shoulders. Keeping your weight on your heels, begin descending slowly into the back squat keeping your chest lifted. Drop your hips until they are parallel with the floor. As you start to come back up from your back squat, be sure that you are utilizing your glutes and hamstrings by squeezing your glutes to help you rise back to the top. It is critical to keep the core tight during this challenging exercise. Go relatively heavy using a full range of motion.

BULGARIAN SPLIT SQUAT
4 sets of 8-10 reps

With the Bulgarian split squat, the glutes are very active in the eccentric phase for control and hip stability while also at deeper hip flexion ranges. I love exercises that challenge both your glutes and your balance while engaging stabilizing muscles to allow you to get the most out of the movement. This exercise targets the front of your leg with your back leg there to offer some balance support.

Stand lunge-length in front of a stable bench or stability ball. Hold a dumbbell in each hand and rest the top of your left foot on the bench or ball behind you. Lower your body until your front knee is bent at a 90-degree angle. Press through your front heel and squeeze your glutes as you rise from the single-leg lunge position.

One thing to remember about the Bulgarian split squat is that it takes some trial-and-error to find proper foot placement to perform the exercise comfortably. Feel free to use a stable bench as you learn the Bulgarian split squat, but for advanced athletes, few things are better than a stability ball to make this one of the most challenging butt workouts out there!

BARBELL THRUSTERS
4 sets of 12-15 reps

Ready to take things to the next level and make one of the great butt exercises work for your whole body? Meet the barbell thruster. Cross fitters have known for some time that combining a powerful front squat with a push press is a full-body slam dunk that will help you get stronger and increase your functional fitness.

Those looking to build the best butt possible will appreciate the barbell thruster even more. Begin holding a weighted barbell at your shoulders, hands in an overhand grip, and elbows squeezed together and lifted. Sit back, pressing through your heels and keeping your core strong as you descend into the front squat portion of the barbell thruster. Sit until your butt is parallel with the floor. With power, press upward, pushing with your legs and arms at the same time. You end this exercise in a full overhead press keeping tight alignment all the way through from the barbell, shoulders, hips, and heels.

This exercise will be challenging when you first incorporate it into this routine following squats and split squats, so use a very light poundage.

DAY 2

SQUAT
5 sets of 5 reps

We are starting with squats again because your goal is to become an expert on this essential exercise while getting stronger over time. Start with a light to moderate weight and add a little weight to each set.

ROMANIAN DEADLIFT
4 sets of 10-15 reps

Romanian deadlifts might be old school, but there is nothing dated about how they help build your glutes and legs. But take it easy on this exercise at first, because you can get very, very sore from it.

Start by standing in front of the bar with your feet slightly under it. Feet should be hip-width apart with toes slightly turned out. As you squat down, keep your arms straight and shoulder-width apart, just outside of your legs. Bend your knees slightly while keeping your chest lifted to place the bar right at shin level or a little above and your hips slightly elevated. Take a big breath and begin to stand up while maintaining a flat back. Keep the bar close to your shins allowing it to follow your legs upward. As you lower back down slowly, keep your weight pressing through your heels and hamstrings engaged.

There is a good reason that this exercise has been around forever! Romanian deadlifts are a glute and hamstring dominant movement that develops the entire posterior chain (hamstrings, glutes, and back). One of the unique things about this deadlift is that it focuses on the eccentric lowering motion, allowing for deeper engagement. Essentially, you are fighting gravity as you slowly lower the bar down toward the ground. You are engaging the hamstrings and glutes in a totally different way than when you focus on the concentric lifting portion.

PLIE SQUAT
4 sets of 8-10 reps

For one of my favorite targeted butt exercises, check out Plie Squats. Stand with your feet wider than shoulder-width apart, toes turned out. I like to hold a plate in front of me for the plie squat, but you can also hold a dumbbell straight down. Push your hips back and lower your body until your thighs are parallel to the floor.

Be sure to keep your chest lifted and the core engaged. While pressing firmly through your glutes, a plie squat will take you back up to the starting position with your legs straight. As an upper-body bonus, squeeze tightly with your arms by keeping your elbows close to your body.

This is another exercise that can make your thighs, hamstrings, and butt very sore the first couple of times you do it, so use a light weight at first and focus on your form.

Best Supplements for Building Amazing Glutes

Of course, you need a solid nutrition and workout plan to see growth in your glutes, but beyond that, the right supplements can make a big difference. Here is what I recommend when you are on a mission to achieve a lean, shapely booty.

Beverly International Ultimate Muscle Protein

Start at the beginning with the highest quality, best-tasting protein on the market. This delicious 5-star protein powder will simplify your diet by helping you build and preserve lean, strong muscle and lose fat. In my experience, UMP will help you gain powerful muscle naturally while boosting your metabolism to help you lose fat. I recommend including 1-2 shakes per day.

Beverly International Mass Aminos

This one-of-a-kind formula is a valuable aid for building and preserving muscle. Bodybuilders, powerlifters, weekend warriors, collegiate athletes, and everyday fitness enthusiasts of all ages report gaining strength and getting leaner when using Mass Amino Acids tablets. Mass is the most effective form of protein supplementation available for increasing nitrogen retention and lean mass.

Beverly International Ultra 40

Ultra 40 is an all-natural performance enhancer obtained from cattle that graze on the grassy, fertile hillsides of Argentina. Each tablet contains 100% Argentine beef liver loaded with a powerful array of vitamins and other growth factors that support optimal blood and muscle health and much more. Many women consider Ultra 40 to be one of the best supplement investments they've ever made.

Beverly International FitTabs

Restore your energy and performance, diminish stress, and rebalance your entire body with this multivitamin custom-made for the fitness lifestyle. It's used by nearly all of my figure and bikini competitors, and the impact it makes on your hair, skin, and nails is incredible!

Beverly International Glutamine Select

Glutamine Select is all about recovery, and it 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. It is best mixed in a water bottle or shaker cup and sipped.

Mass Maker Ultra

Mass Maker Ultra

To athletes and workout enthusiasts, “gaining mass” means making your body stronger, more muscular, and more powerful. To gain mass, you need to feed your body more energy (calories). New Mass Maker Ultra (MMU) makes it easier and more economical.

Mass Maker Ultra (MMU) is creamy, delicious, and ideal for hard-training natural athletes who want to gain lean weight (mass) quickly and need a convenient, concentrated source of extra calories to help them do it.

MMU adds rich, satisfying flavor and time- and money-saving convenience to any mass-gaining diet. It’s as super concentrated in creamy deliciousness as it is in the protein and carbohydrate energy that your muscles need to expand in size, strength, and overall performance.

  • Helps you gain weight and build muscle.
  • Helps stabilize weight loss in hard-training athletes who aren’t consuming enough calories.
  • Enhances recovery from training.
  • Enhances training performance (e.g. strength, power, and stamina).
  • Saves time and money.

 

MMU: The best-tasting Mass gains you’ll ever make.

  • 4 High-Quality Proteins: MMU’s multi-stage system of fast- and slow-release proteins (25 g per serving) supports a sustained mass-building state.
  • 11 High-Quality Carbohydrates: MMU’s multi-stage system of fast- and slow-release carbs includes ancient whole grains like quinoa and amaranth. They provide essential fuel to drive your athletic performance and support recovery from long, tiring workouts.
  • High-Potency: To make gaining mass even easier, we boosted the energy density of MMU to 390 delicious calories per serving!
  • Incredible taste and aroma: Testers of MMU Vanilla have compared its taste and aroma to “creamy whip ice cream”, “tapioca”, “vanilla pudding”, and even “Crème brûlée”! The aroma of MMU Chocolate is like natural cocoa. Its taste reminds you of drinking a glass of fresh milk mixed with a spoonful of your favorite chocolate syrup as a child!

What makes MMU better than other weight gainers?

  • Incredible taste and aroma
  • Fast and slow proteins, including Milk Protein Isolate (MPI)
  • Fast and slow carbohydrate, including brown rice and ancient whole grains
  • Coconut oil
  • Lower in sugar (one leading weight gainer has 20 g of sugar, vs. only 6 g in MMU)

For weight gain: Take one or more servings of Mass Maker Ultra daily.

  • After workouts
  • First thing in the morning
  • Before bed
  • As an occasional meal replacement.

MMU is ideal for:

  • Physique athletes (i.e. bodybuilding, figure, fitness, etc.) and powerlifters.
  • Any other type of athlete who is trying to gain mass, is having difficulty maintaining their weight, or wants to improve their performance. Examples:
    • Football
    • Basketball
    • Soccer
    • Baseball
    • Hockey
    • Track & Field
    • Swimming
    • Volleyball
    • Running
    • CrossFit
  • Any healthy person who has difficulty gaining weight.

Ultimate weight gain stack

Mass Maker Ultra, Multiple Enzyme Complex, Creatine Select
Advanced: Add UMP or Provosyn, Mass Aminos, and Ultra 40 liver tablets

I Haven't Looked Back

I Haven’t Looked Back

I Haven’t Looked Back

Dear Sandy,

I’m Taneisha Henline and my husband, Eli has been a Beverly User for more than 15 years. He competed in three of your Northern Kentucky shows in the past and even earned a trophy at one of them. I met him while he was on vacation in my homeland Jamaica; I came for a visit; we fell in love and the rest is history.

I eventually started the bodybuilding journey myself and haven’t looked back. I’ve tried many different brands of protein powder and was discouraged because they all were distasteful. But then Eli introduced me to Beverly supplements. It’s definitely the best on the market. Finding Beverly has made my journey so much better.

Morning Cocktail: Each morning before the gym I take one scoop each of Glutamine Select, Creatine Select and Muscle Synergy along with two Lean Out and two 7-Keto MuscLean.

During my training session I am always sipping on another muscle building cocktail of one scoop each Glutamine Select, Creatine Select and Muscle Synergy mixed in 16oz or so of water.

My workout is a 5-way split: chest, back, legs, shoulders, arms, then repeat.

Here’s my meal plan:

Meal #1: 1 scoop of UMP protein powder in water
Supps: 2 Density, 2 Ultra 40, 1 Lean Out and 1 Multiple Enzymes

Meal #2: 5oz chicken burger, ¹⁄₂ cup sweet potato or Jamaican rice and peas, and 1 cup raw cabbage mix
Supps: Same as meal #1

Meal #3: 5oz ground chicken and 1cup of raw cabbage mix
Supps: Same as meal #1

Meal #4: 1 scoop of UMP protein powder
Supps: Same as meal #1

Meal #5: 5oz of salmon and 1 cup of raw cabbage mix.
Supps: Same as meal #1

Meal #6: 1 scoop of UMP protein powder
Supps: Same as meal #1

Note: I take 2 Density, 2 Ultra 40, 1 Lean Out and 1 Multiple Enzymes with every meal. I think it is the perfect stack.

Every Sunday I have a cheat meal 🙂

Bodybuilding Through the Decades

Bodybuilding Through the Decades

At a Glance: James B. Lucas

Age: 54

Occupation: Project Manager

Family: Wife, Karen for 24 years and son, David (20), daughter, Jordan (17)

Current Residence:Tarpon Springs, FL

Years training (total): 16 years training total with a gap of 20 years from age 33 to 53

Height: 5'6"

Weight: 185 (off-season), 165 (contest)

Favorite Bodybuilding Meal: 1 whole egg, 12 egg whites with salsa, and an Ezekiel muffin

Favorite supplementsUMP, Ultra 40 liver tablets help with energy and oxygen transportation and is essential when dieting. Mass Aminos is an excellent, full-spectrum amino that allows you to retain as much muscle as possible during contest prep, another essential when dieting.

What would you recommend to someone who has never used Beverly supplements before? I would say trust in Sandy and Roger. They helped me in the '90s to win contests, and they are
still helping today. Even if you don't wish to compete, Beverly International can help you reach your fitness goals. All you have to do is check out their website with recommendations from beginner to competitive athletes.

Music: I am a classic rock kind of guy and enjoy U2 and Bruce and the E Street Band

Most Inspiring Book:  Arnold, The Education of a Bodybuilder, which came out in 1977. I have an original hardcover copy and reading that got me into the gym and changed my life as a teenager.

Hobby or interests: I loved coaching football for many years. The thrill of taking a team and making them competitive gives me that same exhilaration as being on stage. I also love spending time with the family, but there is far less of that as the kids get older.

Words to live by:  "What you get by achieving your goals is not as important as what you become by achieving your goals." — Henry David Thoreau

My introduction to bodybuilding happened when I bought Arnold's Education of a Bodybuilder when I was 12 years old. I was mesmerized by Arnold's story and the black and white photos of his physique. Bodybuilding was about to become part of my life. I re-read that book again and again throughout my teenage years. I bought various muscle magazines from the smoke shop at the mall featuring Franco, Frank, Chris Dickerson, and of course, anything with Arnold in them. I lifted to get better at wrestling and was fortunate to have Miklos Kiss, a European powerlifter, teach me form and the fundamentals.

In my twenties, I began adding size to my frame while working as an auto mechanic and putting myself through school to earn my Bachelor's degree. It was the 80's; Rocky III had just come out and became my favorite movie. I was inspired by Stallone and his new physique along with the song, Eye of the Tiger. I decided it was my time to evolve myself, and I entered a contest without any knowledge. I took 5th place at Mr. Akron.

Along came the 90's and I'm managing Nutrition Services at various hospitals. I met my wife Karen, and we bought a home in the little town of Canal Fulton, OH. In 1999 I met Sandy and Roger from Beverly International. I sent "Polaroids" bi-weekly to Roger, and he crafted and adjusted my nutrition plan based on the photos. With his guidance, I continued to improve and took 3rd place in the 1999 Natural Ohio Classic and first place in the 2000 Powerhouse Classic. Karen gave birth to our son, David, in 2000 and our daughter, Jordan, in 2003. A career relocation to East Lake, FL, started the new millennium for us.

Lifting and personal goals gave way to family goals. I coached David in baseball, soccer, and football. I was fortunate to have the opportunity to coach him through high school. I was the "Cheer Dad" to Jordan, and we traveled the state to competitive cheerleading events (as well as spotting her in the living room as she perfected her back handspring).

A few more years passed. David and Jordan were moving on to college. I looked at myself and found that at 54, I weighed 221lbs (almost 75 pounds heavier than when I had competed 20 years prior). In September, I made it my mission to get back in shape. I started working out again, paying attention to my diet, and started to feel and look better. I began wondering, "Could I get back on stage?" I sought advice from a former Natural Mr. Universe, John Hansen, and started using Beverly products again. UMP, Mass Aminos, Ultra 40, and Lean Out helped me reduce my waist from 42" to 34" while adding muscle.

The Covid pandemic came along, but I still set my sights on entering the NGA Hurricane Classic in September of 2020. I entered the NGA Hurricane Classic at 179lbs, 42 pounds less than when I started my prep. I took 3rd in the Masters Bodybuilding 50+ division. The judges' critique was that I had good muscle size and symmetry, but I needed to get leaner. Six weeks later, I entered the NGA Central Florida Fall Classic. I lost another 12lbs and 2" more off my waist in those six weeks, coming in at 167lbs with a 32" waist. The addition of Beverly's 7-Keto MuscLean and GH Factor to my supplement plan helped me accelerate my fat loss while maintaining muscle mass.

Those additional six weeks of training, cardio, dieting, and my Beverly supplement plan paid off. I was awarded 1st place in Masters Bodybuilding 40+ (at 54 years of age) and 3rd in Open Mens Bodybuilding.
My new goal is to win a Masters Overall Bodybuilding competition. Six months to go, and I have already started getting ready. I will continue to improve and get harder and leaner with Beverly International products. I'm not only a Beverly product user but also a retailer of Beverly products. If you are looking in the Tampa Bay area to find Beverly products locally, go to www.docmusclesupplements.com
I am also on Facebook https://www.facebook.com/james.lucas.5832 and Instagram @docmuscle10. Please follow or reach out to me.

Workout Plan: 2 Days On – 1 Day Off

I follow the same basic workout plan both off-season and pre-contest. The only difference is the addition of cardio during pre-contest. To illustrate, I've listed a recent workout from my training journal. Since machines differ, some of the weights listed may be different if performed on another machine. But this is an excellent approximation of what my actual workout looks like. Remember, I am 54 years old, weigh in the 170s, have laid off for 20 years before coming back, and am 100% natural.

Day 1: Back, Biceps

  • Pullover (90x12, 160x8, 170x7, 170x7)
  • 1-Arm Lat Pulldown (70x10, 80x8, 80x8 )
  • T-Bar Row (90x10, 125x8, 145x6)
  • Cable Row (65x10, 85x7, 85x7)
  • Hyperextension (BWx25 x 3 sets)
  • Barbell Curl (70x10, 90x8, 90x8)
  • Hammer Curl (40x10, 45x8, 45x7)
  • Concentration Curl (20x12, 25x10)

Day 2: Abs, Legs

  • Leg Raise (30, 25, 25)
  • Crunches (25, 20, 20)
  • Leg Extension (80x15, 95x12, 110x10)
  • Leg Press (180x12, 360x10, 540x10, 590x8)
  • Hack Squat (270x12, 470x8, 470x8)
  • Leg Curl (90x10, 110x7, 110x7)
  • Straight Leg Deadlift (135x12, 185x10, 225x8)
  • Glute Machine (60x15, 60x12, 60x12)
  • Seated Calf (90x15, 140x10, 140x9)
  • Standing Calf (120x12, 135x10, 150x8)

Day 3: Chest, Shoulders, Triceps

  • Bench Press (185x10, 225x8, 245x6, 245x6)
  • Incline Press (185x8, 205x6, 205x6)
  • DB Flyes (70x8, 75x6, 75x6)
  • Machine Pullovers (80x12, 90x10, 100x8)
  • Military Press (90x12, 160x8, 170x6, 170x6)
  • Lateral Raise (30x10, 35x9, 35x9)
  • DB Shrug (75x8, 80x6, 80x6)
  • Triceps Pushdowns (70x12, 80x10, 90x8)
  • Lying Extensions (40x10, 50x9, 60x7)
  • Dips (12, 10, 10)

Cardio Plan

For contest prep, I perform the same workout as above, but with added cardio. I have NO favorite cardio but used the treadmill, elliptical, Stairmaster, and bike to burn extra calories.

12 weeks out:

15 minutes on the elliptical machine every other day

8 weeks out:

20 minutes a day every workout day

4 weeks out:

20 minutes of elliptical on workout days and 20 minutes Stairmaster on my off days (or went for a ride on the bike).

Meal & Supplement Plan

This is the basic meal plan that I used to reduce my weight from 220lbs to 179lbs and my waist from 42” to 34”.

Meal One

  • One scoop UMP
  • ¹⁄₂ cup oatmeal
  • ¹⁄₂ cup blueberries
  • 6 Ultra 40
  • 6 Mass Aminos
  • 2 Lean Out
  • 3 7-Keto MuscLean

Meal Two

  • One whole egg
  • 6 egg whites
  • 1 Ezekiel muffin
  • 2 Lean Out

 

Meal Three

  • 6oz tuna fish
  • 130g sweet potato
  • 3oz broccoli
  • 6 Ultra 40
  • 6 Mass Aminos
  • 2 Lean Out

Meal Four

  • UMP Protein Shake
  • 2 slices Ezekiel bread
  • 2 Lean Out
  • Three 7-Keto MuscLean

Meal Five

  • One whole egg
  • 7 egg whites
  • 1 slice Ezekiel bread
  • 6 Ultra 40
  • 6 Mass Aminos
  • 2 Lean Out

In addition, I use Quadracarn throughout the year as a precursor to increase testosterone production. I always feel leaner, stronger, and have more energy with it. I also use Energy Reserve before weights and cardio. It gives me a pick-me-up for those exhausting days in the gym.

Final 6 Weeks' Meal Plan

My weight dropped 12 lbs and my waist another 2 inches. I kept my protein up, lowered my carbs, increased my fats, and added cardio. The Mass Aminos and Ultra 40 liver tablets helped keep my energy up and maintain as much muscle as possible. (From what the judges said, I kept most of that hard-earned muscle and symmetry while gaining a lot more definition.)

I used UMP Angel Food Cake in my coffee instead of creamer to get in more protein and add a little variety. It mixes easily and tastes like French Vanilla creamer.

I also added GH Factor during this phase of my diet. Take 12 capsules daily - 6 upon arising and 6 before bed. Alternatively, you can take 2 with each meal and 2 before bed.

Meal One

  • One scoop UMP
  • 1/2 cup oatmeal
  • 6 Ultra 40
  • 6 Mass Aminos
  • 2 Lean Out
  • three 7-Keto MuscLean

Meal Two

  • One whole egg
  • 6 egg whites
  • 1 slice Ezekiel bread
  • 2 Lean Out

Meal Three

  • 6oz chicken
  • 3oz broccoli
  • 6 Ultra 40
  • 6 Mass Aminos
  • 2 Lean Out

Meal Four

  • UMP Protein Shake
  • 2 Lean Out
  • three 7-Keto MuscLean

Meal Five

  • 6oz salmon
  • 3oz broccoli
  • 6 Ultra 40
  • 6 Mass Aminos
  • 2 Lean Out
41 Years of Age ...  and Never Looked Better

41 Years of Age … and Never Looked Better

At a Glance: Kerry Tighe

Age: 41

Occupation: 17yrs NASM Certified Personal Trainer/ Nutrition Coach

Family: Husband, Lucas, 20-year retired Army Veteran. We will be married 20yrs in 2021! Daughters, Olivia 18 and Deirdra, 16, and son, Thomas, 6.

Current Residence: Monument, CO

Years training (total): 25 years (Began in 1995 as a high school athlete)

Height: 5'6"

Weight: 145 (off-season), 130 (contest)

Favorite Fitness Meal: Egg White Omelets, Grapefruit, and Coffee

Favorite supplements: Top 2 Beverly Supplements…

UMP: It is critical in hitting your protein macros to build and maintain muscle. UMP ensures I hit that number every day without stressing or cooking whole food meals for all five meals. I use UMP for two of my five meals every day.

Muscle Synergy: This was a new addition to my stack this year. The muscle growth while using Muscle Synergy was unlike anything I had experienced before. I took 1 scoop first thing in the morning and 1 scoop during my workouts.

What would you recommend to someone who has never used Beverly supplements before? Always start with Ultimate Muscle Protein! A proper and consistent nutrition plan is essential to see changes in body composition. UMP makes this goal easy and delicious.

Music: Classic rock, upbeat pop, and motivational podcasts. I am also a true-crime podcast junkie and sometimes listen to these on long, steady-state cardio sessions.

Most Inspiring Book: Can't Hurt Me by David Goggins and any Jon Gordon book.

Hobby or interests: Hiking and traveling.

Words to live by: "I did not come this far to only come this far."

At the age of 15, I had my first taste of success at being an athlete, and I was hooked. Back then, it was track and field, and by the time I graduated high school, I was a two-time state champion. My body clock was wired to be at practice, training at 3 pm every day. This schedule continued into my college days at Florida State University. My afternoons consisted of gym sessions of strength work and plyometrics to help me throw further.

Even after I became a wife and mom, I never stopped showing up at the gym; it was a part of my life no matter what. In my late 20's and early 30's, I competed in NPC figure and bodybuilding contests. I won my class at multiple shows and was even featured in Beverly's No Nonsense magazine. But by 2010, I was burned out. Our family was stationed overseas, and it seemed like the perfect time to try something new. Long-distance running became my new athletic activity. I completed three half marathons in Europe, and by the time we moved stateside to Colorado, I had the running bug.

Colorado is a hotbed for long-distance trail running, and it did not take long before I finished my first full marathon. My next challenge was ultra-running. I had completed both 50k and 50-mile races by 2014.

Now I was in my 40s and ready to go back to figure competition, this time in the figure masters division. I contacted Rachel Wade at Focused Fitness for guidance. Rachel had helped me with nutrition, training, and Beverly supplement plans when I first stepped on stage. Even though I have been a practicing NASM-CPT for the past 17 years, I needed someone to help me stay accountable. Even the coach needs a coach!

We discussed expectations and agreed that I couldn't compare myself to my condition more than a decade earlier. I had a lot of work to do. Muscle loss had ramped up in my late 30's. While my diet was solid, I knew I needed to add more protein to improve my body composition. I needed to gain muscle and lose body fat, so I started with what I call the "Baseline Bev Stack." I took UMP twice a day every day along with Ultra 40, Mass Aminos, FitTabs, Lean Out, and Glutamine Select.

During the first six weeks, I made significant progress combining my "Baseline Bev Stack" with a 5-day training plan and some cardio. It was March 2020, I was right on track and had picked out a few local summer shows in Colorado to make my 10-year return to the stage. What could go wrong?

Then Covid-19 showed up!

The local gyms closed up. I had no choice but to move my training to my garage. Fortunately, my husband, Lucas, and I had some equipment set up in the garage, including a squat rack, resistance bands, barbells, plates, and a set of dumbbells from 5-45 pounds. I had to become creative and modify my workouts to fit my equipment. Lucas is handy with welding equipment, and he quickly made me a pulley system to replace resistance bands on my heavier exercises. For cardio, I had an old exercise bike and the local school track to get it done.

As the weeks clicked by, I started adding some HIIT sessions at the track. In mid-May, I was performing a sprint session and tweaked my hamstring. I modified my training a little to let it recover. It was coming along fine until one day when I was playing with my son in our backyard. I planted my foot to run and felt pain shoot up my leg. My leg was swollen, bruised and the pain was unbearable. Later that week, it was confirmed that I had torn my hamstring in three places. I was angry. I had made so much progress. Just a few days ago, I was on top of the world. I was in the nutrition zone; I could even see my abs! Now I was injured badly and would need weeks, if not months, of rehab before I could train my legs and glutes.

There was a ray of light in my misfortune. My scheduled shows were canceled due to Covid restrictions. The contests' cancelation gave me breathing room to heal and be ready to compete by late fall. I shifted my training to a six-week gaining cycle. My favorite training schedule for muscular weight gain is what I've dubbed the "Coat Rack Plan." I cut my reps in half, doubled my sets, and added weight every week to add as much upper body size as possible. See page 10 for a complete illustration of the "Coat Rack Plan."

I used the designated leg day to do additional therapy work. I treated rehabbing my hamstring like it was my job. I spent nearly all of my free time in the PT facility doing compression therapy, red light treatments, and balance exercises. Soon I was able to get back on the bike for moderate therapy and light leg work. My nutrition plan was crucial during this time for healing and to limit fat gain. I upped my Ultra 40 and Glutamine Select, switched from Mass Aminos to Density, and added Muscle Synergy to assist my muscle gains and healing.

I had pretty much recovered by August and was ready to crush the last 12 weeks of contest prep for the OCB Natural Viking. I added sessions of outdoor stair climbing on a set of 310 steps built on the side of a mountain 15 minutes from my home. I burned hundreds of calories on those stairs while giving my glutes and legs the extra work they needed. The local gyms started reopening, and I was able to add leg presses, power squats, and traditional leg machine exercises back into the plan. I upped my reps and increased cardio each week as my body grew leaner, harder, and more muscular. I began practicing my posing 3-4 days a week for 15-20 minutes, plus traveling to Denver to work with posing coach, Nick Natt once a week.

Finally, it was contest time. I was now 41years old and had never looked better. My husband, son, and I flew to Minneapolis, MN, and I competed in the 2020 OCB Natural Viking. I entered both the Open and 40+ Masters divisions. With Covid restrictions in place, the contest flew by. Before I knew it, I had won my OCB Masters Figure Pro Card and finished 3rd in the Open division against six other women, some half my age. I was thrilled, but it was over so quickly that it was difficult to take it all in.

Despite my success, I decided to take the stage one more time in 2020. By the time I returned to Colorado, I had entered the OCB Natural Tampa and went right back into contest prep mode. My celebration meal would have to wait. I was pretty sure that the OCB Tampa show would have some of the absolute best natural figure athletes in the country. When I hit the stage in Tampa, my intuition was proven right. These ladies looked incredible. Pre-judging was intense. We were compared for over 25 minutes, quarter turn after quarter turn. Boy, was I glad I had put so much time into my posing practice! When pre-judging ended, I felt like I had done an hour of cardio. However, I had also secured myself a placing in the top 3 in both divisions. It was a terrific day, and for the first time, my daughter Deirdra was able to be my backstage helper. What a fantastic way to wrap up my year!

Since Tampa, I have wasted no time getting right back to training, my "Baseline Bev Stack," and slowly adding protein and carbs to my diet to accommodate another growth phase. I plan to make my 2021 OCB pro debut at the 2021 OCB Yorton Cup Pro Championship. With my "tough as nails" mindset, I know that I will be bringing my best all-natural figure package to the stage in 2021.

Meal and Supplement Plan

Carb Cycling works best for my body. I keep my carbs low five days a week, and then I eat a carb meal in place of Meal 5 on Monday and Thursday to replenish glycogen.

Meal #1: 3 egg whites, 2oz chicken, ¹⁄₂ grapefruit, coffee

Meal #2: 4-5oz chicken or whitefish, 4 cups salad veggies, 1tbsp oil and vinegar dressing

Meal #3: 1-2 scoops UMP

Meal #4: 4-5oz chicken or turkey breast, 4 cups salad veggies or 2 cups green beans/zucchini, 1 tbsp oil and vinegar dressing

Meal #5: 1-2 scoops UMP

Monday and Thursday (in place of Meal 5): 4oz sweet potato, 4oz green vegetable, ³⁄₄ cup oatmeal, 1tbsp butter, and 4oz banana

Baseline Bev Stack

I started with my "Baseline Bev Stack" of UMP (per my meal plan), Ultra 40 Liver tabs & Mass Aminos (3 with each meal), FitTabs (2 with meals 1 and 4), Lean Out (2 with each meal), and 1-2 scoops Glutamine Select (pre and intra workout).

Stage Worthy Beverly Stack

At eight weeks out, I continue my "Baseline Bev Stack" (substituting 3 Density for 3 Mass Aminos at each meal), take 1 Multiple Enzyme Complex with each meal, and add the following supplements to complete my "Stage Worthy Beverly Stack."

Upon waking: Three 7-Keto MuscLean, 2 Energy Reserve, one scoop Muscle Synergy powder, and 6 GH Factor

Pre-workout: Three 7-Keto MuscLean, 2 Energy Reserve, one scoop Muscle Synergy powder

Before Bed: Six GH Factor

I also mix 1-2 additional scoops of Glutamine Select in a blender with ice and Mio water enhancer for a fantastic "Muscle Slushie" after training or whenever I need to ease my hunger pangs.

Workout Plan

Ladies, DO NOT BE AFRAID TO LIFT HEAVY! I've made the most progress by far by embracing what I call the "Coat Rack Training Plan." I have used this plan off and on for years to add size and strength, especially in my upper body.

Day 1: Chest, Shoulders, Triceps

  • Incline BB Press 6x6
  • Flat DB Press 6x6
  • High Pulls 6x6
  • Heavy Laterals 3x8 each (front, side, rear)
  • Triceps Pressdown 6x6

Day 2: Legs

  • Leg Press 6x6
  • Squat 6x6
  • Hack Squat 6x6
  • Leg Curl 5x8
  • Leg Extension 4x10

Day 3: Off

Day 4: Chest (light), Shoulders, Triceps

  • Incline Speed Bench Press 8x3 (50-60% of Day 1)
  • Flat DB Press 6x6 (85% of Day 1)
  • Shoulder Press 6x6
  • Lying French Press 6x6
  • Incline Dumbbell Kickouts 4x8

Day 5: Back, Biceps

  • Reverse Grip BB Row 6x6
  • Lat Pulldown 6x6
  • Seated Good Morning 6x6
  • Barbell Curl 6x6
  • Preacher Curl 6x6

Days 6-7: Off

Notes

 

  • The key to the success of this program is that you DO NOT start too heavy. On 6 x 6 exercises, begin with a weight you could perform 12 reps with on week one, but only do the prescribed amount.
  • Progress at a pace that allows you to continue to get all 6 reps on all 6 sets each of the first five weeks. Do not increase the weight by more than 5% or at most 10% any given week.
  • The final week is an all-out max effort! (If you reach failure before week 6, you started too heavy or tried to progress too fast.)
  • High Pulls – this is a powerful and explosive version of upright rows. Start with the bar just above your knees and explode the weight up above your sternum – keeping your elbows high.
  • Speed Bench Press – Lower the bar in a controlled manner and explode up as fast as possible with the bar. Speed is the real key to this exercise – it is far more critical than weight. Rest no more than 45 seconds between sets.
  • Dumbbell Kickouts on Incline Bench – lay on an incline bench face up. Start with the end of the dumbbells resting on your chest with your palms facing down towards your hips. Extend the dumbbells with your triceps. In the finishing position, your arms should be extended as if they are at the finish of an incline barbell press. Lower to your chest and repeat. This workout focuses on Bulk and Power, emphasizing shoulders, chest, and pressing strength, aka your "Coat Rack."
The Secret to 40 Years of Bodybuilding Success

The Secret to 40 Years of Bodybuilding Success

At a Glance: Richard Knight

Age: 63

Occupation: Retired Aerospace Technician

Family: Wife of 34 years

Current Residence: Anaheim, CA

Years training: 39

Height: 6';

Weight: 203 (off-season), 198 (contest)

Favorite Bodybuilding Meal: My off-training day lunch of 6oz Boars Head London Broil roast beef with a slice of horseradish cheese on Milton’s Multi-Grain bread. It’s like eating a Prime Rib sandwich.

Favorite supplements: Muscle Provider and Provosyn for proteins, Quadracarn, Density, and ZMA 2000.

What would you recommend to someone who has never used Beverly supplements before? UMP is a great-tasting all-around protein that works well as an extra meal, especially before bedtime, to repair and build muscle. Muscle Provider digests faster and is best before and after training.

Music: Electronica

Most Inspiring Book: Education of a Bodybuilder by Arnold Schwarzenegger

Hobby or interests: Road cycling, beekeeping, and falconry.

Words to live by: “The results you get out of training depend on the work and nutrition you are willing to put in.”

The first time I had the opportunity to train at a gym was when I moved from Iowa to California in the summer of 1980. At Jack LaLanne’s Health Spa in San Diego, I met a competitive bodybuilder and became interested in weight training to gain muscle size and strength. While visiting a store that sold Olympic barbells and a wide variety of weight lifting equipment, I purchased Arnold Schwarzenegger’s book, Education of a Bodybuilder, and was inspired by his story.

Fast forward two years, and I was back living in Iowa due to some tough economic times. I realized that I needed to learn a skilled job to be successful in life. Since I enjoyed and was good at working on cars, I felt I could apply those same skills on aircraft. I devised a plan to join the Marine Corps as an aircraft mechanic to gain experience, and then when I got out, I could land a job at one of the many aircraft manufacturing plants in Southern California. During my time in the Marines, I made a point of consistently lifting weights. I added 10 pounds of muscle during boot camp - just from all the physical activity and good meals - I wanted to keep progressing. I even purchased 180 pounds of plates and dumbbell handles to take with me on deployment to the Far East.

Upon leaving the service, everything worked out as planned, and McDonnell Douglas hired me in Long Beach, where I worked on the MD80 program. When Boeing bought them in 1997, the commercial airplane production line was phased out, so I moved over to work on the C-17 Air Force cargo plane for my final years. After 25 years at Boeing, I was laid off and then got hired at SpaceX, where I worked on the F9 Falcon rocket for the first few years and then the Dragon capsule. After six years at SpaceX, I retired at the age of 62. During my years at McDonnell Douglas/Boeing, I worked the swing shift, which was perfect for me.

I was able to train in the morning when my energy level was highest, and the crowds at the gym were minimal. However, while working at SpaceX, it was mandated that we work 10-hour shifts, so the only time I had to train was on the weekends (and only then when they didn’t make the Saturdays mandatory too!) Despite being limited to just training one day a week, I was still fortunate to maintain the physical condition I did. The best thing about now being retired is training any day I choose.

My competition journey began after leaving the service in 1986. I joined a Gold’s Gym in Orange County and trained for two years before entering the Southern California Bodybuilding Championship. I won the Tall Novice Division and Overall Novice. A couple of weeks later, I entered the Orange County Muscle Classic and placed fifth. I was pleased with this placing since it was a National qualifier. I trained for another year and gained more size before entering the Ironman (now called Excalibur) and placed near the back of the pack in the heavyweight class. I just couldn’t compete against guys at that level who had 20-30 pounds of lean mass over me. I became discouraged and gave up thoughts of further competition.

As I’ve grown older, I am very fortunate that my metabolism has stayed very high. I am never more than a few pounds away from contest condition, which gives me an advantage in Masters competitions. It is much easier for me to achieve the level of conditioning needed to be competitive.

In 2020, I planned to go back to the Southern California contest I won as a Novice and attempt to win it as a Master, but the show was canceled due to COVID. Instead, I entered the NPC Iron Games Classic Physique over 45 class (the highest age class available) in November and won overall. That qualified me for the Masters USA event in December, where I could earn a Pro Card. At the Masters USA, I won the over 50 C division but not the overall title, thus missing my goal of earning a Pro Card. I’m currently contemplating entering the NPC Teen, Collegiate, and Masters Nationals this year. It has an over 60 class and could offer me a better chance at earning a Pro card.

Workouts

For many years I trained Monday - Friday and then took the weekends off but now that I am retired, I train four days on and one day off. I start each exercise relatively light and increase the weight until the final two or three sets are at my top weights for the day.

Day 1: Shoulders, Chest

Cable Lateral Raises 5x10-15

Seated Dumbbell Shoulder Press 5x10-12

Rear Deltoid Machine 4x10-12

Pec Deck 5x10-12

Incline DB Flys 5x10-12

Incline DB Press 4x10-12

Cable Crossovers x10-12

Day 2: Back
I have two mildly herniated discs from an injury sustained over 30 years ago and spinal stenosis at three locations in my back, so I can’t do anything bent over. I use machines that have a chest pad for support for all rowing movements.

Warm-up with elastic band-assisted Pull-Ups 4x10

Lat Pulldown 4x10-12

Seated Machine Rows 4x10-12

Seated Machine Rows Low Position 4x10-12 (This machine duplicates the range of motion that I would get from T-bar rows if I could do them.)

Straight-Arm High Cable Pulldown 4x10

Shrugs 4x10-12

Day 3: Legs

Leg Extensions 2x15-20 (as a warm-up for my knees)

Leg Press 5x10-15

Lying Leg Curls 4x10-12

Leg Extensions 5x10-15

Seated Leg Curls 4x10-12

I do some Hamstring and Quad stretches to finish up.

Day 4: Biceps/ Triceps

Triceps Pushdown 4x12-15

Skull Crushers or Seated Machine Triceps Extensions (depending on which gym I am training at) 4x12-15

Machine Dips 4x10-12 (I position myself forward on the seat to put more emphasis on my triceps)

Lying Biceps Curl 4x10-12 (Connect a short cambered or straight bar to the cable of a seated row machine, lay back on the seat pad, put your feet on the footrests as you would for rows, keeping your elbows pinned to your sides, curl the bar in strict form and really squeeze at the top.)

Machine Preacher Curls 4x8-10

Seated Hammer Curls 4 drop sets (I do 10-12 reps with 30 lb dumbbells to failure, 6-8 with 25s, and 6-8 more with 20s. I get great pumps with this exercise.)

Cardio

For different periods over the last 30 years, I have ridden mountain or road bikes at least once a week. I currently get in a 28-mile road ride about every six weeks when my off training day falls on a Sunday. For contest prep, I did 30 minutes on a treadmill at a fast walk every morning starting ten weeks out from the Masters USA.

Nutrition and Supplements

Although many pro bodybuilders recommend eating six meals a day, my system just can’t process food fast enough to achieve that even with an excellent digestive enzyme like Beverly's Multiple Enzyme Complex. That means the three meals a day I consume have to be very nutrient-dense and supplemented with Muscularity, Mass Amino Acids, Density, and Ultra 40.

Regular Daily Meal Plan

Soon after waking, I have a quick snack of four Belvida breakfast biscuits with organic almond butter before setting off on my morning dog walk with ReMax, our German Pinscher.

Meal One

(Training Days) One scoop Muscle Provider, 1 scoop Provosyn, 1 tbsp MCT oil (Parrillo CapTri), and one banana mixed in 12oz pineapple juice. I have used this delicious combo for many years as an easily digested pre-workout meal.

(Non-Training Days) Three scrambled eggs with either a bowl of oatmeal, pancakes, or French toast.

Meal Two

(Training Days) One scoop Muscle Provider, 1 scoop Provosyn, 45 grams powdered sweet potato and oats (5% Nutrition Real Carbs) mixed with 8oz pasteurized egg whites, 4oz cold water, and 1 tbsp flaxseed oil.

(Non-Training Days) 6oz Boars Head London broil roast beef and one slice of horseradish cheese on two pieces of multi-grain bread.

Meal Three

6oz chicken (white and dark meat), 4oz Calrose rice, 2¹⁄₂ tbsp honey sesame sauce.

Daily Supplements

Density 5 tablets upon waking

Muscle Provider and Provosyn with meals 1 and 2 Mass Aminos 6 with each meal

Ultra 40 liver tablets 6 with each meal

Quadracarn 3 tablets with each meal

ZMA 2000 3 capsules before bed

Pre Contest Adjustments

Meal 1: 12oz pasteurized egg whites, 1 tbsp MCT oil, 45 grams powdered sweet potato and oats.

Meal 2: One scoop Muscle Provider, one scoop Provosyn, 16oz cold water, and 1 tbsp flaxseed oil.

Meal 3: 6oz white meat chicken, 3.2oz (uncooked) Calrose rice, and 2oz honey sesame sauce.

Pre Contest Supplements

Muscle Provider and Provosyn (meal 2)

Density 5 tablets upon waking and 5 with each meal

Ultra 40 liver tablets 6 with each meal

Quadracarn 3 tablets with each meal
ZMA 2000 3 capsules before bed

Closing Thoughts

It’s very gratifying to have someone approach me in the gym, ask my age, and be surprised when I tell them. They usually come back with, “I hope to look as good when I reach your age.” I encourage them never to stop training and be consistent.

Lose Weight, Gain Muscle Become Healthier, Compete - My Story

Lose Weight, Gain Muscle Become Healthier, Compete – My Story

At a Glance: Rhonda Rotterman

Age: 47

Occupation and Education: Program Director at the University at Buffalo’s Institute for Person-Centered Care http://ubipcc.com/ culture.html. BSN; AAS Psychology; Board Certified in Gerontology and Health Care Administration; Licensed Nursing Home Administrator; Certified Group-Fitness Instructor; Certified Personal Trainer.

Family: My wonderful supportive husband Phil and I share a large family of six children and 1 grandchild (with one on the way, due in January 2014)

Current Residence: Kenmore, NY

Years training (total): Four hard-core (but active with weights and training since high school)

Height: 5’ 8”; Weight Off Season 155, Contest Weight 140

Favorite Bodybuilding or Fitness Meal: Breakfast is by far my favorite meal of the day: UMP pancakes and turkey sausage. If I could, all my meals would be breakfast foods (with a side of coffee of course, it’s what we healthcare professionalssurvive on)

Favorite Supplements: I cannot survive without my UMP and Muscle Provider. It has saved me on many travels due to its portability and versatility. The pudding made with just water or adding various ingredients tastes like a cheat without the guilt. I have an entire file with UMP recipes and they just never get old or boring The Super Paks are also fabulous, they port well in their little cellophane packages and you have everything you need without having to store 9 different bottles.

What would you recommend to someone who has never used Beverly supplements before? Nutrition is a must whether your goals are to become healthier, lose weight, gain muscle or compete. I struggled for years trying to find a protein powder that tasted great, mixed well and produced results. I found that in Beverly. Having all of the recipes to create variety without sacrificing taste is just, well, wonderful! Most think healthy food is boring or tastes bad.

You have to strike that balance and understand this is a lifestyle and not a “diet”. Having great products to add to that variety has been an amazing discovery for me and my family. We go through Beverly products like it’s our job. My 9 month old grandson loves UMP pudding and we have no issues with that. We are not evangelists when it comes to how we live our lives, because we recognize that it’s an individual choice that one has to come to on their own, but when we are asked, we sure like to talk about it!

In my iPod: I am so open minded when it comes to music. I have country, rock, pop, reggae, crooner and jazz all loaded into my iPod. I guess it matches my personality.

Most Inspiring Book: Body for Life by Bill Phillips

Hobbies/Interests: Biking, camping/fishing, travel, distance running at dusk

Words to live by: “Mark not your success in life by clinging to the glitter and gadgets you have accumulated during your time on this planet. Instead, take stock of your Earth- School experience by noticing the lives you have touched and the burdens of others you have eased.” ~ Dr. Edward J. Kesgen

They say age is a state of mind and that attitude is everything, I would agree with those sentiments. At the age of forty-four, and with an attitude of gratitude and leaving everything on that stage, I competed in my very first figure competition. It was an amazing feeling to be so disciplined and transform your mind as well as your body into such a conditioned state of being, but the journey to the stage is where the real lessons were learned.

Growing up, even though I was active in sports, I never fully appreciated or understood the importance of nutrition. Long hours after school for practice and games created long periods of time without proper nutrition which led to cravings, eating processed snacks or fast food all in the interest of time. Friends might have categorized me as, “stocky” or “thick”. There was muscle in there, but the fat covered it all up.

By the time I reached college, things went from busy to chaotic. Attending classes as a full-time nursing student, holding down a part-time job, and late night study sessions made my eating habits that much worse. There was no time for sports in my very demanding schedule and while I “tried” to get to the gym when I could, my eating habits were deplorable and access to healthy food on a college campus back then was like trying to find a snowball in Hawaii. Ordering from the local pizza places, grabbing fast food, and trips to the campus store in addition to the three squares I tried to eat at the university cafeteria sent this healthcare hopeful from “thick” to 3-D. I didn’t like what I saw in the mirror. Wasn’t I supposed to be epitomizing health?

I did what so many women fall prey to, cutting way back on calories, exercising like mad, and of course hydration wasn’t even something I considered in the health equation. I indeed lost weight (based on the number on the scale), but retrospectively, I know I sacrificed muscle too due to my ignorance about what I ate/drank.

Food Obsessed and Feeling Guilty

This yo-yo dieting continued throughout my college career and by the time I graduated, I had become food obsessed. Binging, and then feeling guilty about it, only to crash diet again to even the score, at least in my mind. My relationship with food was an unhealthy one. I became a group fitness instructor and worked for a major club in the area, but despite teaching three times per week, plus what I was doing on my own, I was still that chubby aerobics instructor. I was of the mind-set that it was just my body type because with all the exercise I was doing, I must be very healthy right?!

As I matured, married and started a family, exercise had essentially ceased. Sure I went to the health club every January along with the rest of the country, only to find excuses and stop going by March. I jogged when the nicer weather rolled around and I would toss a video or two into the VCR (yes, I’m old!) once in a while and jump around in my living room to “take the weight off once and for all”, but like all quick fixes, it never lasted and I would end up feeling bad about myself.

I remember seeing Cory Everson on every fitness magazine cover and when my subscription to Oxygen arrived I would covet the amazing physiques I would see on the featured women. I wondered how they did it and then would think to myself that I would love to compete. Just as quickly, I would dismiss the thought as I looked at my reflection in the full-length mirror. It’s genetic, I would convince myself; some women are just naturally lean and can build muscle easier than others.

I remember attending a family picnic, going into the kitchen to assist with the meal service and seeing a photo of me and my husband that had been taken the previous summer. I didn’t like what I saw. Why did I not take better care of myself? That was the turning point for me. No more excuses. My children were grown and while work was always going to be there, I had to start making the time to take care of me. If for no other reason, I needed to get healthier.

I joined the gym, started doing regular cardio sessions and then hit the weights. It was fairly benign initially, but as I began to see changes, my passion to get better grew. I felt as though I wasn’t seeing the changes I wanted based on the effort I was putting in, something was missing from the equation. If effort is in direct proportion to success, I should have been Donald Trump.

Nutrition, No Nonsense and Julie

A friend and I were chatting during our workouts and we began talking nutrition. The subject of protein powders came up and soon we were debating about which ones were better, had better taste, mixed well, etc…Soon he produced a copy of No Nonsense magazine and suggested I take a look because the articles were very good and he had learned some fresh ideas from the work-out plans that were listed. I tossed the magazine into my gym bag and didn’t give it a second thought.

A few months later, my husband and I took a week’s vacation in South Carolina. I grabbed my gym bag as an additional travel item. I stuffed the bag full of shoes, my hair styling devices and various other things that don’t fit well in your suitcase without taking up too much room. After we arrived and I began to unpack, I noticed the No Nonsense Magazine and sat down to read it. As I perused the pages, I admired the many stunning physiques and read of a woman who professed she could get me there.

Well, I couldn’t dial that phone fast enough; I wanted to learn the secret as soon as possible. I contacted Julie Lohre and began to work with her on my goal to get on stage, including attending her competition prep class in KY. It was through this process that I began to learn the significance of nutrition and hydration. There was so much more that I didn’t truly understand and appreciate. It is those intricacies that took me from good to great!

The difference that improved nutrition made was indescribable and within the year, I was seeing significant progress and began making plans to purchase my suit, shoes and work on posing and stage presence.

I stepped up my game and hired a trainer to really hone my symmetry, posing and stage skill. When I hit that stage for the first time at 44, it was one of the proudest accomplishments of my life. I have learned that anything worth doing is worth doing right. That luck is in direct proportion to hard work; the harder you work, the luckier you get and boy I was feeling lucky!

Figure and Womens Physique Competitions

I took second place in three divisions in 2011 in the INBF association, figure tall, women’s fitbody and the novice division. I competed in another show that same year in the NPC association and took first in my class and second overall. The following year at two NPC shows, I took first in my class and won the overall at both venues securing the title of Ms. Buffalo and Rochester. That same year I became a grandmother for the first time, I was on cloud nine!

This year I was fortunate enough to return to the NPC Northern Kentucky, the region where it all began with Julie and take the overall in womens physique. It was the best homecoming being surrounded by familiar faces whose love and support have been there all along.

Since my journey to the stage began, I have become a certified trainer and find sheer joy in sharing what I have learnedwith others. My husband who has watched me make this amazing transformation has now joined me in this sport and did his very first bodybuilding competition at the NPC NKY taking 6th in his class. I am so very proud of him!

My take home message to you is this: you can’t possibly get where you need to go without a road-map. Know what you need to do and how you need to do it to make your endeavors successful. Take time to care for yourself and even if you never compete, making a better and healthier you makes you a champion in the competition of life! I extend my best to you in your individual journey to a better you.

My Nutrition and Training Programs

This is my standard diet off season. When I am preparing for a competition, I scale back on carbs, amp the cardio and pound the water and veggies.

BREAKFAST
6 egg whites, 2 whole omega eggs and ½ cup oatmeal with 1 tbsp of UMP vanilla protein powder and sugar free jelly mixed in.

OR: UMP Protein pancakes: 2 scoops UMP, ½ cup organic sprouted wheat pancake mix, 2 egg whites, 1 whole omega egg. Top with sugar free jelly or syrup. Off season I add fresh berries and Greek yogurt or turkey sausage.

(When I am in show prep, I drop the pancake mix and just use UMP andegg whites).

MEAL #2
6oz fish or chicken; 1 cup veggies;¼ cup almonds

MEAL #3
5oz chicken or fish; medium piece of fruit (typically an apple or grapefruit)

MEAL #4
(Post work-out) UMP pudding: 1 scoop UMP, 1 scoop Muscle Provider, 1/3 cup Greek yogurt, 1 tbsp honey

MEAL #5
6oz chicken; 5oz sweet potato; small salad with balsamic vinegar

Bedtime Snack:
1 scoop UMP in a shaker bottle with tons of ice for a great shake

Cheat Meal:
One per week

Supplements

  • Super Pak daily
  • 3 EFA Gold in the am and 3 in the pm
  • 2 Lean Out with each of my 5 meals
  • 2 Ultra 40 liver tablets after each meal
  • 2 Muscularity (BCAAs) post meals
  • 6,000 iu Vitamin D per day

 

“The difference improved nutrition made was indescribeable!”

Training

Monday: Chest and Triceps

CHEST:
For a killer work-out try this:

  • Warm-Up 25 wide push-ups
  • 4 sets of 12-15 chest press; 10 wide push-ups
  • 4 sets of 12-15 incline press; 10 wide-push-ups
  • Finish with 10-12 chest flyes; 10-wide push-ups (if you can get 10 by this time)

TRICEPS:

  • 4 sets of 10-12 dips (you should be pretty fatigued if you combine this with your chest work-out, so I don’t kill my tris after my push-up chest medley)
  • 3 sets of 8-10 rope pushdowns immediately followed by one arm horseshoe extensions using the universal pulley for 6-8 reps

Tuesday: Legs

  • Warm Up with walking lunges
  • 4 sets (12-15) leg extensions
  • 4 Sets (12-15) hamstring curls
  • 3 sets (8-10) hack squats
  • 3 sets (8-10) leg press
  • Finish with leg adduction, calf raises and walking lunge circuit (3 sets)

Wednesday: Rest

Thursday: Back and Biceps

BACK:

  • Warm up with 4 sets of 12-15 pulldowns
  • 3 sets of 8-10 barbell rows
  • 4 sets of seated rows/close grip
  • Finish with 3 sets of weighted pull ups
  • Every other week I add back weighted back extensions using a 25 lb plate

BICEPS:

  • Warm up with 4 sets of 12-15 10 lb dumbbell curls
  • 4 sets of 10-12 using the curl bar
  • Finish with 3 sets of dumbbell hammer curls

Friday: Shoulders and abs

Shoulders:

  • Warm-Up with 4 sets of 12-15 shoulder presses using a machine or dumbbells
  • 4 sets of 12-15 lateral raises using machine or dumbbells 4 sets of 12-15 frontal raises using machine or dumbbells
  • Finish with 12-15 rear delt flies
  • Every other week I do trap shrugs using the chest press machine or a weighted straight bar.

ABS:

  • Warm-Up 4 sets of 15 lying pikes
  • 4 sets of 12-15 decline bench weighted crunches
  • Finish with 3 sets of 10-15 leg raises
  • Every other week I do decline bench oblique crunches with a cross-over

Saturday/Sunday: Boxing / Cardio

Cardio

Off-season, 2-3 times (20 min) per week of HIIT, steady state or cross-fit. I prefer outdoor cardio when I can get it and then rely on the elliptical, tread or step mill when weather is not conducive to exercising outdoors. Remember,
I live in Buffalo…brrrrrrrrr!

Comp Prep (12 weeks out) : cardio every day on an empty stomach, 12 weeks at 15 min, 10 weeks out at 20 minutes, 8 weeks out at 30 minutes and I watch my progress with leaning out and adjust as needed.

 

 

 

Beverly “Longtimers” Talk About Beverly International

Beverly “Longtimers” Talk About Beverly International

Most people keep their ageful years to themselves. Not us. We are proud to be owners of one of the oldest sports supplement companies in the industry. BI was founded in 1967. Yep, that’s right, a big 48 years ago. During these years, we’ve seen a lot of products and companies come and go. Mostly go! We have perfected a few items that have stood the test of time such as the Super Pak, Mass Aminos, Ultra 40 liver and a few others. There is something to be said about creating something that is too good to be replaced! We feel that way about our years of investment with our clients, who have become dear friends. Roger and I made the big jump and bought BI in 1998. Before that we were involved with Beverly, using the products ourselves and advising clients on supplement usage for contest prep and body re-composition. During these early years, relationships blossomed and some have become our most memorable times. This NEWS BEAT will give you a little taste of what three long- time BI friends think about our company.

Todd Jackson first used Beverly International supplements in 1982 and became a client in 1992. He’s now 48 years old, a teacher, married with two grown daughters.

Jim Caudill began working with us in 1996. He’s now 44 years old, a senior manufacturing manager in the aerospace industry, married with 2 sons ages 15 & 14.

Mitch Gold first met us in 1998. He’s now 46 years old, an industrial/organizational psychologist, married with twin boys 14 and an 8-year old daughter I asked these Long Time BI users a set
of questions to see WHY they chose to stay with us for so long. Their responses were incredible. Check it out!

1. What brought you into the BI cult?

Mitch: I first met up with BI back in 1998. I’d been lifting for 10 years and even competed in a couple bodybuilding shows. But I was suffering, like many people, from supplement advertising overload. It had gotten to the point where I wasn’t even sure which companies were legitimate providers of quality products that would help me up my game. But I kept noticing the BI name in magazines I read and particularly the simplicity of their labels. So I decided to contact BI and met up with 2 very helpful men, Roger Riedinger and Jeremiah Forster.

Jim: I was introduced to Beverly via The No Nonsense Newsletter which at that time was in black & white format. Tommie Robertson was featured in that issue. I remember being so excited that I found something that had actual information in it that I could apply to my own situation. I showed up at the Riedinger house one Saturday morning with my wife Beth for my 1st appointment & initial body fat analysis. After about 2 hours of education from Roger & Sandy we left for the 3 hour drive home with 2 boxes of supplements, a contest meal plan & a date to enter my 1st show. I should mention this was long before their Cold Spring location.

Todd: I first started using BI products in high school to get bigger and stronger for football in 1982. I chose BI because the biggest, strongest bodybuilders and power lifters in the gym used it and told me it was the best. Over the next dozen years or so I tried other brands, but always came back to BI. In 1992 I began a more personal relationship with BI. I started selling Beverly products at
the gym I owned at the time and also went to Roger and Sandy for contest prep advice.

2. What are your all-time favorite supplements?

Mitch: (1) UMP-due to my schedule I simply can’t eat 6-7 meals per day so UMP and whipping cream is an anabolic lifesaver. Since the days of Ultra Size and now UMP, I’ve never tired of my chocolate brownie cake. I mix UMP with cream, sugar free instant chocolate fudge pudding and microwave it. A dollop of whipped cream on top and you’ve never seen this guy happier. (2) The Ultra 40 liver/Mass Aminos stack-which I use to fill in any nutritional gaps of my meals and to keep my nitrogen levels optimum during the day. (3) Muscle Synergy-taking this before my brutal
Crossfit workouts gives me the critical push I need (along with my Crossfit compadres screaming at me…) Jim: UMP is my favorite product. It’s the best tasting, “cleanest” protein out there & yes, I’ve tried the rest. Chocolate is my favorite but Cookies & Crème is a very close 2nd. My favorite UMP meal – crushed ice & little water mixed with 2 scoops of UMP, shake it up then put in the freezer for about 30-45 minutes. Just long enough that it starts to freeze then devour it. Down here in Texas this drink is great right after training. I still use Mass Aminos and Ultra 40 as well. I feel these are a must for everyone who trains. Todd: The two products I have continued to use over the last 30 years are the proteins and Ultra 40 (liver tabs), I think these two should form the foundation of any muscle building diet.

3. Why do you keep using the products?

Mitch: Reliability, quality and predictability of results. Frankly, I know that the BI products are controlled from a research perspective and that only the highest quality ingredients based upon latest sports nutrition science and research are used.

Jim: The business philosophy Roger & Sandy have incorporated into their company is to let the products sell themselves. Compare this to many other companies who choose to pay big name bodybuilders to represent their companies. I suspect the money BI saves by not paying big names to endorse their product line equates to a better product for us.

Todd: I continue to use BI for two reasons. First, I get results because they are the best supplements on the market. Second, the personal relationship over the years has always been something I can count on like so many other people that BI has helped become their best.

4. What experience do you remember most about BI?

Mitch: I remember when I first started with BI, I was a bit overwhelmed by all the products available. I was on a tight budget and of course wanted EVERYTHING. I put forth this concern in an email to BI and almost immediately I got a personal email back from Roger R. giving me a personalized diet with the 4 most critical supplements he felt I should use. I knew then I was dealing with a pretty special crew….One that had my best interests in mind.

Jim: What sticks out to me is the fact Roger & Sandy always made time for me. I use to call between 2-5 times a week to ask questions about food, why am I using these aminos, what does this do, when will I weigh 225lbs ripped (in hindsight that is hilarious), what do the other guys look like? Roger & Sandy taught me how to pose, how to diet & why it was important. You will not get that help from any other supplement company. This personal attention to detail lives on today through the many contest prep specialists that took what they were taught at Beverly International and have made it into a career.

Todd: Most of all it is the personal relationship that developed into a great friendship. I have seen this with so many people over the years that like me have become members of the extended BI
family.

5. What benefits have you seen over the years that you could contribute to using the products?

Mitch and Todd agree with Jim: The changes I have experienced using Beverly products over the past 20 years are a definite increase in lean muscle & I have maintained a good strength level (as the young guys tell me now – you’re pretty strong for a guy your age…”). Mitch adds, the biggest change I have seen is a refined quality to my musculature. Interestingly, I have stayed within 10 pounds over the past 10 years, but bodyfat has consistently gone down year after year, and lean muscle tissue has continued to increase.

6. Last question: After all these years how do you feel about Beverly International as a company?

All agree that relationship, guidance and trust are what define the Beverly difference. Jim adds, Beverly International as a company feels like a family to me. The sense of integrity & loyalty that
Roger & Sandy instill into the products, but more importantly the people – that is the difference. I consider Roger & Sandy like family to me as I trust them 100% – they set the standard the rest
of the supplement industry should be measured to.

The Beverly approach is based on interaction with the customer. Once the customer expresses what their goals or interests are then the Beverly group begins formulating what products will be needed for you to achieve your goal. Beverly has posted a number of their most successful meal plans in the Bev Solutions section of their website. You’ll also find nearly twenty years’ worth of individual meal plans in the Articles section at beverlyinternational. com.

 

Mitch Gold

 

Jim Caudill

 

Todd Jackson

 

Use This  HIGH-POTENCY STACK to Produce Unprecedented Gains in Muscle Size

Use This HIGH-POTENCY STACK to Produce Unprecedented Gains in Muscle Size

Help is here

Maybe you just started working out and want to hit the ground running. Or, perhaps you’ve been training for years and are struggling to break out of a “plateau”. In either case, help is here.

We guarantee that your muscles will increase in size, strength, and overall performance, faster, when you stack the combination of supplements revealed below. As usual, you’ll encounter no marketing non-sense, only high-potency products proven over years of real-world use.

The Beverly Muscle Size Stack for Men

We all know that lifting weights can increase muscle size. Each exercise you perform in the gym stresses your muscles from a different “angle”. This is why the best results come from a routine consisting of several exercises for each muscle group.

Supplements work in a similar fashion. The best results come from a regimen consisting of several supplements, each one care-fully selected to stimulate your muscles from a different “angle”, or through what scientists would describe as different “mechanisms of action”. Case in point: The Beverly Muscle Size Stack for Men. Below, we talk about each supplement in this stack.
 

1: Ultimate Muscle Protein (UMP)

  • To increase the size of your muscles, you’ve got to work them hard in the gym and then feed them high-quality protein throughout the rest of the day. That’s why protein supplements like UMP, Muscle Provider, and Provosysn (the latter two are discussed below) are a “must have” in the Muscle Size Stack for Men.
  • Amino acids are the building blocks of protein, and protein is a key building block of muscle tissue. Drinking a shake made with UMP is a simple, delicious way to supply your body with ample doses of all of the amino acids that it requires to build muscle as quickly as possible.
  • UMP contains more in the way of “slow-release” proteins than other protein supplements. This makes it especially useful as a meal alternative in the morning, afternoon, or before bed. UMP’s proteins will supply your muscles with amino acids for several hours so that they can continue building without interruption until the next meal arrives. The fewer interruptions, the faster your muscles will increase in size.
  • Drinking a UMP protein shake is like having dessert. (You’ll find an entire menu of “Cool, Creamy Shake Recipes” at www.BeverlyInternational.com).

 

2: Ultra 40

  • Ultra 40 is a highly concentrated beef liver tablet. It is naturally rich in nutrients and growth factors that support healthy iron levels, red blood cells, muscle building, energy, and stamina.
  • Bodybuilding “gurus” of the 1950s and 1960s such as Vince Gironda and Rheo Blair compared the profound physique and performance enhancing effects of liver tablets to steroids -minus the side effects, of course. They recommended that their clients consume up to 100 or more tablets daily. (Keep in mind that these liver formulations were less concentrated than Ultra 40; 25 Ultra 40 tabs are equivalent to 100 of the old school tabs.)
  • Ultra 40 uses the highest grade of liver obtained from grass-fed, pesticide- and hormone-free cattle raised in Argentina. The facilities in which the cattle are raised are inspected by SENASA, the Argentinean equivalent of the FDA.
  • Ultra 40 is popular with elite bodybuilders, some of whom have been using it for decades to maximize muscle size and performance.
  • For more information about Ultra 40, refer to e-newsletter issue #42. (Go to www.BeverlyInternational.com, scroll to e-Newsletter archive under Extra Info.)

 

3: Mass Amino Acids

  • Mass Amino Acids is an amino acid nitrogen technology with an ingredient profile unlike anything else on the market. It is principally used to increase muscle size and speed up recovery from workouts.
  • The most distinguishing ingredient in the Mass Amino Acids formula is a partial hydrolysate of casein. This ingredient, which can cost twice as much as a whey protein hydrolysate, packs up to 500% more amino acid nitrogen than other products.
  • The partial hydrolysate of casein in Mass Amino Acids is rich in peptide-bonded amino acids (PBAAs). Studies suggest that PBAAs are absorbed rapidly and possess up to double the anabolic potency of regular food This may explain why some users of Mass Amino Acids report that they are able to gain muscle mass while cutting (losing body fat).
  • Users who combine Mass Amino Acids and Ultra 40 commonly gain several pounds of lean muscle mass in 6-8 weeks.

 

4: Quadracarn (Essential for men 35 years of age and older)

  • Quadracarn is an ideal carnitine formula for men 35 years of age and older in search of all-around health and performance enhancement.
  • Distinguished by its four types of carnitine, Quadracarn is most frequently used to help:
    • boost muscle energy & stamina
    • boost testosterone & muscle anabolism
    • quicken recovery from workouts
    • enhance muscle tone, definition and fullness
    • support healthy blood sugar control
    • support healthy circulation
    • enhance sexual potency

 

Provosyn Optional, but recommended.

  • Provosyn is Beverly’s newest high-quality protein formula. It may be used as an alternative to, or in addition to, UMP and/or Muscle Provider.
  • If you think you may be a “hard gainer”, then give Provosyn a try. Its formula is based on a secret protein-combining strategy used by bodybuilding nutrition gurus of the 1950s and 1960s, such as Rheo Blair. Provosyn contains a precise ratio of protein from 100% whole egg, Grade A milk protein isolate, and 100% natural beef.
  • Provosyn users quickly fall in love with the rich, satisfying taste and texture, not to mention the benefits. They report that it helps them build muscle, feel pumped, and even get cut.

Muscle Provider Optional, but recommended.

  • Like UMP, Muscle Provider is a high-quality protein supplement. It may be used as an alternative to, or in addition to, UMP.
  • Muscle Provider contains more in the way of “fast-release” proteins than other protein supplements. This makes it great for use right after lifting weights, when your muscle cells are revved up and ready to build muscle protein.
  • Many men use MP as their post-workout protein and reserve UMP for use as a meal alternative in the morning, after-noon and/or evening.
  • If, for budgetary reasons, you decide to go with only one protein, don’t sweat it. You can’t go wrong choosing UMP or MP. Either one can be used post-work-out and as a meal alternative.
  • When considering your budget, keep in mind that by using UMP and MP at the same time, each for a particular occasion (e.g. MP post-workout vs. UMP in the afternoon or evening), they will last longer.
All In The Family

All In The Family

My name is Joey Martinolich and I am going to tell you a story that involves hard work, perseverance, good coaching, great supplements, the unconditional support of my family and chance (or divine intervention). I hope you can relate to and are encouraged by my story.

I was 46 years old and had spent more than half of my life in the gym. My wife and I had been going to the same gym for over 10 years. Three of our six children were active participants in various fitness regimens and one of my daughters had 3 competitions under her belt. Like many of you, I had trained hard, built a good amount of muscle and followed what I thought was a good diet. I lived in a smaller community, was one of the bigger guys around, and looked good in the gym. However, when no one was around; when it was just me, my wife and my fam-ily, I shared my dreams of becom-ing a competitive bodybuilder.

Tell me if you ever heard this one? I thought that if I could just put on another 20-30 lbs. then maybe I could compete sometime. The more I thought about the task at hand of building all that muscle and looking like the guys in the magazines, the further and further my dream drifted away out of my reach.

Then one day as I was going through my normal routine, chance happened (di-vine intervention). The general manager of my gym, Jeremiah Forster, a former Beverly employee and cover man for No-Nonsense, and I were discussing my wife and a few struggles she was facing with her personal training. By the end of the conversation the focus drifted to me. The question was asked, “So, are you ever going to compete?” I had thought about it, but I simply replied that I needed to pack on some mass before even thinking about looking at a show. Jeremiah suggested that we have a formal consultation the next day.

The following day Jeremiah tested my body composition. I weighed 215lbs with 8.9% body fat and slightly less than 20lbs of fat on my body. I was leaner than I thought! Jeremiah told me I could go on dreaming forever or start getting ready to compete NOW. He said I definitely had enough muscle to hold my own against bodybuilders half my age and was lean enough to do a show in 4 months. By the end of the consultation, I had my diet, a new workout and a specialized supplement regimen that were targeted to my specific needs. (See Nutrition, Training, and Supplement sections for the specifics.)

Jeremiah said we could negotiate on diet and training, but there would be zero negotiating on supplements. He went on to explain his history with Beverly Interna-tional, the integrity of the company and the supreme trust he had in the products. It would be Beverly and Beverly ONLY!

I had about 16 weeks to drop 10lbs of fat and build a little muscle in the process. Since I’d already been eating a clean bodybuilding diet for many years, Jeremiah and I decided that I would need a strict and precise plan – zero deviation, zero temptation, and no guess work.

Jeremiah formulated my plan on an Excel spreadsheet. Each of my meals was calculated down to the ounce. I had to stick to the exact foods, the exact amounts. There was no gray area. Hey, if I just wanted gym muscles I could eat like everyone else. But if I wanted to look great on stage, I had to eat with precision in a way that not too many people are willing to do.

Each week we would test my body fat, discuss my overall feedback, and adjust the nutrition and supplements based on my results. I was eating more food (from more nutrient dense sources) than previously, taking fewer supplements (but better quality and in a targeted plan), and after 1 month my results were:
 

4 lbs. of fat lost and 4 lbs. of muscle gained. My weight stayed the same, but I was getting bigger and leaner at the same time. In just a month I went from a “wanna be” bodybuilder to someone who not only could see the road ahead, but already was visualizing how I was going to look on stage. The results from my Beverly Supplement regimen were al-most immediately noticeable. I’d never put on muscle so quickly, never recovered so quickly, or even felt this good. I had taken some Beverly in the past but never exclusively or in a precision plan. My physique looked completely different in a month. Soon my daughter and I weren’t the only Beverly users in the family. My wife used at least 5 of the products, and the rest of my family and many of my friends started using Beverly. If you visited our house, you’d literally see that half of our pantry is Beverly.

Fast forward to 1 month out. I was under 200 lbs. and looking ripped, but Jeremiah cautioned me. He said I still had a couple of pounds to lose and those 2-3 pounds would make a huge difference on how I looked on stage. He told me many guys look phenomenal in the gym a month out, but are unwilling to go through the very difficult final 4 weeks that takes you from looking great in the gym to great on stage.

Let me tell you, that last month was tough! I can see why many bodybuilders either give up entirely or start alienating everyone around them with their selfish attitude. But my entire family was there for me. They were my rock, my support, my encouragement and my light when I needed them most. I don’t think they fully understood how much their participation helped. They went to the gym with me (getting into the best shape of their lives as well). They held me accountable to my diet; they videotaped my posing sessions, offered their critiques, and continually gave me feedback.

My nutrition the final 4 weeks was quite challenging. My diet became more re-strictive while my cardio increased. I felt depleted, I was tired and my brain was telling me to quit. I’d find myself drooling when the Food Network was on TV. My only refuge was my wife, my fam-ily, and the confidence that the plan was working.

At the beginning of my diet the low-calorie day was only about 500 calories less than the high-calorie base diet. But, as the show got closer, the fat got harder to lose. Jeremiah started making the low-calorie day more restrictive (progressively fewer carbs and calories) while keeping my base diet the same. With 2 weeks to go Jeremiah made a final adjustment that would strip the remaining extra one pound of fat off me. Now, I’d follow one day on the base diet with 2 low-calorie days. This simple change made all of the difference in the world. I went from ripped to shredded.

I met with Jeremiah one final time eager to see what my final week would look like. I had buddies who told me about all this crazy stuff they did during their final week. But to my surprise, Jeremiah’s changes were minimal. He told me that if I was in great shape a week out that I was going to look great the day of the show. He re-introduced carbs on Wednesday, starting off very high and then tapering them down each day into the show. My water intake followed the same protocol – higher intake on Wednesday and a little less each subsequent day. My sodium intake decreased some but was never eliminated. I took in enough carbs to refuel my depleted glycogen stores and I was very careful of my water, sodium and potassium balance. My carbs consisted of mainly white potatoes (due to being simple and loaded with potassium) as well as sweet potatoes and rice cakes.

By the day of the show I was full, hard, dry and shredded. Every-thing came together just as Jeremiah promised. I looked even better than I had dreamed. Some people don’t like getting on stage, but not Joey Martinolich. I hammed it up, nailed my posing routine and looked like a polished pro on stage. My goal from the beginning was to get to the show and look like I had been therefore. I walked away with two 1st place trophies, but the best part was sharing those moments with my wife, family and friends. I can honestly say that all the work and suffering was worth it and I had the time of my life.

Since that show I have competed again and was even better at my second show. Now I am happy to take all the love, support and knowledge that I experienced get-ting ready for my first show and help others who share my dream with support and advice.

I think bodybuilding is more than dudes grunting, pushing weight and looking at ourselves in the mirror. It is more than getting in a speedo, throwing some oil on and flexing in front of a lot of people. Bodybuilding to me is the battle we all face between what we have the capacity to achieve and what we settle for. Don’t give up on your dreams!

Now let me show you what I did to make this transformation.

Nutrition

High calorie (base) day

Meal 1: Protein pancakes - 2 servings egg beaters, 2 whole eggs, 1 scoop UMP, 1 cup oatmeal (mix together with Splenda in a batter and cook like pancakes)

Meal 2: Protein shake or bake - 1 scoop UMP, 2 scoops Provosyn, 2 tbsp heavy cream, 1 cup oatmeal (mix together into a shake or combine all ingredients and cook in micro-wave)

Meal 3: 8 to 10oz very lean meat; 12oz potatoes

Meal 4: Same as meal 2

Meal 5: 8 to 10oz very lean meat; 1.5 cup cooked rice

Meal 6: repeat any of the meals above (non-workout days only)

On workout days, I have the following pre-workout and post-workout meals instead of meal 6.

Pre-workout shake: 1 scoop Muscle Provider, 2 scoops Mass Maker Ultra

Post-workout meal: 6oz lean steak; 18oz potatoes

Low calorie day

  • High and low calorie days were alternated; at a few weeks out we went to one high calorie day followed by two low calorie days.
  • On low calorie days I eliminated egg yolks, heavy cream, oatmeal and Mass Maker Ultra.
  • As show got closer, the high calorie day remained the same, but the low calorie day became even more restricted. At 2 weeks out I eliminated all carbs on low calorie days.

Supplements

Let me take a moment to tell you about my supplement strategy. Jeremiah started me off with the basics – the Super Pak to supply essential micronutrients, Ultra 40 and Mass Amino Acids to give me the optimum amino profile in every meal, and EFA Gold for my essential fatty acids. Ultimate Muscle Protein, Provosyn, Muscle Provider, and Mass Maker Ultra (on high calorie days) were considered part of my daily food intake. I continue to take these year round, not just during pre-contest dieting.

Jeremiah’s rule was simple; always take the basics and add supplements to make up for any deficit in essential nutrients as the diet becomes more restricted. If you don’t, there’s a good chance you’ll start losing muscle instead of fat. I started adding Density (essential amino acids) to my meals at 8 weeks out and during training. I also started taking Lean Out and 7-Keto MuscLean to keep my metabolism stimulated and to make certain that I was burning stored bodyfat for fuel rather than muscle tissue. I read where Quadracarn could help with muscle gain and fat loss, especially for those over 40, and that was added as well.

I mixed several scoops of Glutamine Select plus BCAAs in a shaker bottle and sipped it throughout the day to increase my immune system and level of recovery.

The final supplement in my arsenal was GH Factor. Fat burning toward the end of contest prep (especially in stubborn areas) can be very difficult due to a decrease in hormonal production. The two amino acids in GH Factor when taken on an empty stomach allowed my body to naturally produce more growth hormone and allow for a bit of extra fat loss in some of my trouble areas.

During workouts I took an old school page out of my coach’s book and took at least 20, and more often 30-40 Mass Aminos during training to take advantage of that precious anabolic window. As the show approached I changed from Mass to Density and took 20 to 30 throughout each workout.

Daily Supplements

Super Pak with meal 1

Meals 1-6: 4 Ultra 40, 4 Mass Amino Acids, I add 3 Density (low calorie days)

Quadracarn: 12 tablets spread throughout the day

Lean Out: 12 capsules spread throughout the day (low calorie days)

7-Keto MuscLean: 3 capsules twice a day on an empty stomach (low calorie days)

GH Factor: 6 capsules upon waking / 6 before bed (on an empty stomach - final 4 weeks)

Workout Supplements

Mass Amino Acids: 20 to 30 during training (until 8 weeks out)

Density: 20 to 30 during training (at 8 weeks out to show time)

Glutamine Select: 3 scoops during training

Training

If I may steal a line from the legendary Lee Haney, my training philosophy was, “Stimulate, don’t Annihilate”.

My training (as listed below) was based on a workout plan from a past issue of No Nonsense. (All No Nonsense back issues can be found at BeverlyInter-national.com, click on the articles tab at the top.) Being almost 50, I have more aches and pains than this article has room for. So, I did have to tweak the training program from day to day to work around various injuries that cropped up from 35 years of pounding in the gym.

Cardio: Due to the intensity of weight training and sore joints only light intensity cardio was done. In the beginning no cardio, at 12 weeks out I did 30 minutes post training; at 8 weeks out I added 30 minutes in the AM + 30 minutes post training; at 4 weeks out it progressed to 60 minutes in the AM + 30 minutes post training.
 

Day #1: Calves, Legs (heavy), Back (light), Biceps (light)

Standing Calf Raises 5x8-12

Squats 6x12-10-8-6-4-15

Leg Extensions 5x15-12-10-8-20

Leg Curls 5x15-12-10-8-20

Pulldowns (varied grips) 3x12-15

Seated Cable Rows 3x12-15

Preacher Curls 3x12-15

Concentration Curls 3x12-15

Abdominal Crunches 3x25-50

Day #2: Calves, Chest (heavy), Shoulders (light), Triceps (heavy)

Seated Calf Raises 5x20-30

Incline Barbell Press 4x10-8-6-15

Bench Press 5x12-10-8-6-15

Upright Rows 5x10-12

Rear Lateral Raise 5x10-12

Close Grip Bench Press 4x12-10-8-20

Dips (Weighted) 4x15-12-10-then as many reps as possible with no weight

Leg Raises 3x20-30
 

Day #3: Calves, Legs (light), Back (Heavy), Biceps (heavy)

Standing Calf Raises 5x6-10

Deadlifts 5x10-8-6-4-15

Bent Over Rows 5x10-8-6-4-15

Weighted Chins 4x12-10-8-then as many reps as possible with no weight

Barbell Curls 4x12-10-8-15

Reverse Curls 3x10-8-12

Leg Press 4x15-18

Stiff Leg Deadlifts 3x12-15

Abdominal Crunches 3x30-50

Day #4: Calves, Chest (light), Shoulders (heavy), Triceps (light)

Seated Calf Raises 5x20-30

Standing Front Press 5x10-8-6-4-15

Dumbell Arnold Presses 4x10-8-6-15

Dumbell Incline 4x10-12

Flat Dumbell Flyes 4x10-12

Tricep Pushdowns 3x12-15

Lying Tricep Extension 3x12-15

Lying Leg Raises 3x20-30

In closing, I am so thankful for the FITBODY Contest Prep Figure & Bikini Team! With my teammates and Julie’s help, I am not alone in competition prep. This journey (though I feel it is still just the beginning) has already given me so much… a better under-standing of my nutrition, knowledge of the competition scene, a supportive team of women that are now also my friends, and a bangin’ body to boot!

Advice  from Joey's trainer Jeremiah Forster

I have more than 20 years’ experience as a per-sonal trainer. I started as a “contest prep coach” in 2000 when I was taught how to do so by Roger and Sandy at Beverly International. I have helped several clients accomplish what they thought impossible. These range from dreams of representing themselves on stage with pride in their first contest to numerous 1st places. I am happily married with 4 beautiful children. My online training business has now turned into a fitness ministry. www.jeremiahforster.com
 

Training

Over the years I have prepared hundreds of training programs. These workouts range from basic bodybuilding training to very complex optimum performance training, kettlebells, etc. As Roger once told me, “All training works until it stops working.” No matter what your goal is, PROGRESSION is a universal truth that never lies. Progression is a deliberate increase in your repetitions, weight, decreased time between sets or the amount of time under tension. Every workout plan should have a component of planned progression. Once progression cannot be made in any of the above scenarios, then and only then should your workout be changed. There is no magic length of time to a workout, there is only progress. If you are still progress-ing, you are doing the right workout; if you are not, then you should change your workout. That brings up a good point, how do you know you are making progress if you are not tracking your progress? How many notebooks or notes on phones or tablets have you seen in the gym? I suggest you start recording your workout today.

DIET

As with training there is no one diet that is the end all and be all. However, certain body types react differently to different foods and macronutrient ratios. PRECISION IS THE MOST IMPORTANT THING IN YOUR NUTRITION. If you are precise in following your base diet, you or your trainer will be able to adjust it easily to attain a specific goal – whether it be fat loss, muscle gain, or contest prep. Your results become a mathematic equation not a hope and a prayer.

SUPPLEMENTS

I do not believe you need 20 different supplements to be successful. Start with a basic supplement plan of the essentials that you take year round. Then add a couple more that will help you achieve your specific goal. I’d rather you concentrate on really getting the maximum benefit from 2 or 3 targeted supplements, than see you trying everything under the Sun. Which do you think is more effective? One pill of 20 different supplements or 2-3 scoops each of Muscle Synergy, Creatine Select, and Glutamine Select per day? Once you choose the correct supplements be sure to take the recommended amounts or even a little more, to see the most benefits.

CONTEST GUIDANCE

Before your contest prep begins, search your soul, look in the mirror, and have a long, hard talk with yourself. Are you willing to make the sacrifices that contest prep requires? If the time isn’t right yet, it’s okay to put it off. Starting something and then quitting can be damaging to your spirit, finishing something is empowering. Don’t just go through the motions of your contest prep, do it with excellence. Give your best effort day in and day out to your diet, training, cardio, and posing. Why? Because little is more satisfying than knowing you gave your heart and soul to achieving something. In my experience, pure and full dedication always produces life's sweetest rewards.

The Dynamic Drug-Free Duo

The Dynamic Drug-Free Duo

At a Glance: Ryan Propst & Beth Muntean

Age: Ryan 39, Beth 31

Occupation: Ryan is a University of Akron graduate of the Radiology Technician program and currently a student at The Ohio State University working for his Masters in Exercise Physiology.

Beth recently graduated from the University of Akron with her Masters in Nursing with a specialty in Nurse Anesthesia and is employed with The Ohio State University Wexner Medical Center as a Nurse Anes-thetist.

Family: Engaged, no children

Current Residence: Columbus, Ohio

Years Training (total): Ryan 25 years, Beth 14 years

Height/Weight: Ryan 5’9”, 190 off-season/160 con-test; Beth 5’10”, 150 off-season/135 contest

Favorite Bodybuilding Meal: protein pancake with UMP, liquid egg whites, and oatmeal.

Favorite Supplements: UMP chocolate and Lean Out.

Music: Pandora radio during training sessions with sta-tions ranging from Marilyn Manson to Little Wayne.

Most Inspiring Book: Ryan: Arnold Schwarzenegger’s Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger, Beth: As A Man Thinketh by James Allen

Hobbies: Snowboarding, mountain bike rid-ing, free running, hiking, volleyball, boxing, watching movies, and spending time with our new puppy.

Words to live by:“You must be shapeless, formless, like water. When you pour water in a cup, it becomes the cup. When you pour water in a bottle, it becomes the bottle. When you pour water in a teapot, it be-comes the teapot. Water can drip and it can crash. Become like water my friend” ~ Bruce Lee

We take this quote by Bruce Lee to mean whatever your passion in life is, engulf yourself in it. Surround yourself with it, become it fully. Be at peace and rest-ful when you can, but also commit fully and forcefully when necessary. Goals are only reached through dedication, discipline, sacrifice and HARD WORK.

What comes to mind when you think of a dynamic superhero team? Batman and Robin, Superman and Wonder Woman, the Wonder Twins? We may not have super powers or be famous, but at Buckeye Gym in Tallmadge, Ohio we are known as Team B&R.

I have been blessed to have the love of my life as my training partner for the last eight years. Sharing our passion in life has been incredible for us. So how did this all begin? My first experience with weight training came in the form of a Christmas present when I was 10. My parents gave me a plastic water weight set, two dumbbells, a barbell and a few plates. Yes, they were hollow and designed to be filled with water to add resistance; however, whenever I was thirsty I would just open up a dumbbell and take a drink. It was like a thirst quenching drop set.

I started weight training in earnest during my fresh-man year of high school hoping to put some weight and muscle on my skinny 5’9”, 135 pound frame. I wanted to participate in football and track. I also desired to stop getting picked on by upper classmen. I didn’t know a lot at the time about bodybuilding, but I admired the one and only Arnold Schwarzenegger and would read anything about him I could get my hands on. By the be-ginning of my sophomore year I had gained ten pounds, and had begun to transform my physique. So began my love of bodybuilding.

As a high school athlete, Beth stood out in basketball and volleyball, but had no prior experience with body-building before meeting me. When we started dating she became interested in working out and started going to the gym with me. It took a few months and countless requests for spots, before she started hinting around that maybe we could become training partners. At first I was skeptical. I had never had a female training partner and never known anyone who had successfully trained with their significant other. I was quite wrong to be worried!

We clicked as training partners from the first moment, feeding off each other’s energy and instinctively knowing how and when to push one another. We started training together in 2006 and by 2007 we were getting ready for our first show.

We have competed in ten shows together. We’ve both earned our NGA and WNBF drug-free pro cards, Beth in figure and me in bodybuilding. She is coming off a great 2013 season with an overall win at the INBF Cardinal Classic and a class win at the NPC Natural Northern. I have won my weight class in all but one tested show. That loss was to the eventual over-all winner and it fueled me to train even harder. More importantly, it compelled me to maintain consistency with my supplementation and nutrition regimen. Since then I have been undefeated in tested shows. I have four overall wins: NPC Monster Mash, NGA Fall Classic, INBF Cardinal Classic and NPC Natural Northern. My most memorable achievements are the two competitions where Beth and I took the overalls together. The feeling of us as a team on stage together at the end of the night is something I will cherish for a life time.

In the remainder of this article I will share our nutrition, supplement, and training programs. We encourage you to study them, adapt them to your own programs, or follow them exactly and see if you can get the same results that we achieved.

 
Diet

During our contest prep, Beth and I eat the same foods except for the portion sizes. This makes it much easier for us to shop and prepare our meals together. We’ve noticed that we lose fat and our strength in the gym actually increases when we start on the diet and supplement plan listed below.

Meal 1 Pancake made with UMP, egg whites, 1 whole egg, uncooked plain oatmeal, blueberries and/or blackberries. 1-2 cups coffee or green tea, roughly 1 liter of water.

Meal 2 Chicken breast or ground turkey breast, brown or white rice, green beans or broccoli.

Meal 3 Tilapia, sweet potato or brown or white rice, green beans or broccoli or asparagus.

Pre-workout meal 1 scoop Muscle Provider or UMP and 1/2 cup un-cooked oatmeal. I either blend this in a shake or cook it as oatmeal. Either way it’s delicious and digests very quickly. We put 2 scoops of Beverly’s Glutamine Select plus BCAAs in our water bottles for the gym.

Post workout meal Blend together unsweetened almond milk, water, spinach, 6oz pasteurized egg whites, 1 scoop Muscle Provider and 1/2 cup uncooked oatmeal. I also take my Beverly Creatine Select at this time.

Meal 4 Any combination of the above, one food from each category, protein, carbohydrate and vegetable.

Meal 5 Chicken breast and a large mixing bowl size salad, consist-ing of red and green leaf lettuce, tomatoes, mushrooms, red and green peppers. Dressing consists of 3 tablespoons Bragg’s unpasteur-ized apple cider vinegar mixed with a little mustard and a packet of Sweat Leaf natural stevia. It tastes like honey mustard and is healthy. (No complex carbs at dinner.)

Condiments Mustard, hot sauce and anything we can find that is sugar free.

Water We drink when we are thirsty, at least 4-6 liters a day. Usually a little more if the temperature is high. However, I don’t believe in drinking gallons and gallons of water a day. This just flushes out your sodium, electrolytes and may tax your kidneys.

Supplements

Meal 1: Multivitamin, 3 Quadracarn, 4 Ultra 40 liver, 4 Mass Amino Acids, 2 Lean Out

Meal 2-3: 4 Ultra 40, 4 Mass Amino Acids, 2 Lean Out

Meal 4: 3 Quadracarn, 4 Ultra 40, 4 Mass Amino Acids, 2 Lean Out

Meal 5: 3 Beverly ZMA 2000

Training

Our training remains relatively constant whether we are in the off-season or preparing for a contest. As men-tioned above, we actually get stronger at the beginning of our contest prep phase even though we are losing weight. I believe this is due to the strict, clean eating and regi-mented supplement program. It is not until the last few weeks that we start to see a decrease.

Beth and I perform the same exercises, repetitions and sets. Although she is aware that women’s figure demands a certain look that may require over-developing certain muscle groups, her goal, like mine is to develop a well-rounded, proportionate physique.

Here are some key points regarding our training:

  • You have to check your ego at the door and focus on the form you are using over the weight people see you moving.
  • Practice the mind-muscle connection. Squeeze the working mus-cle on each rep.
  • You are only as strong as your weakest muscle.
  • We add an intensity element after completing the last set on many exercises. It may be any one of the following:
    1. 2 assisted forced reps after completing our scheduled 8 reps
    2. A drop set to failure (starting with the same poundage as our 1st set)
    3. A set of negatives to failure - we are strong advocates of us-ing negative reps in our training. It is a great way to tear down muscle tissue without beating up one’s joints.

Note: If we are too exhausted to maintain good form on any of the exercises listed below, we reduce the weight and do 3 sets of 10 reps instead of the listed schedule. An asterisk (*) on the final set of an exercise means that we usually incorporate one of the above intensity techniques.
 

Monday – Back/Traps:
Wide-grip Pull-ups 3x12-10-8 (*) increase weight using dip belt
V-Bar Close-grip Pulldowns 3x12-10-8
Behind the head Wide-grip Pulldowns 3x12-10-8 (*) Wide-grip pulldowns 3x8 with a 5 second negative to failure
DB Shrugs 3-4x10-15

Thursday - Bicep/Triceps:
Bicep Standing French Bar Curls 3x12-10-8 (*)
Triceps Rope Pressdowns 3x12-10-8 (*)
Bicep Seated Incline Bench DB curls 3x12-10-8 (*)
Triceps Behind the head DB Extensions 3x12-10-8 (*)
Bicep Standing DB Hammer Curls 3x12-10-8 (*)
Triceps Seated Dips 3x all to failure

Friday - Off
 

Tuesday – Chest/Calves/Abs:
Flat Bench Press 3x12-10-8 (*)
Incline DB Press 3x12-10-8
Incline Flyes 3x12-10-8 (*) or 3x10-10-10 depending on energy that day
Pec-Deck 3x12-10-8
Cable Crossovers 3x12-10-8 (*) or 3x10-10-10
Calves Pick your favorite 2 exercises and do 4 timed sets, 30 seconds for as many as you can do.
 

Saturday – Shoulders/Traps/Calves:
Seated DB Presses 3x12-10-8 (*)
Front DB Raises 3x12-10-8 (*)
Side Lateral Raises 3x12-10-8 (*)
Pec-Deck Rear-Delt Laterals 3x12-10-8 or 3x10
Barbell Shrugs 3-4x12-10-8
Standing Machine Calf Raises 3-4x12-10-8 2*
Seated Calf Raises 3-4x12-10-8

Wednesday – 1st Leg Day:
Squats 7x12-10-8-6-4-2-2
Leg Extensions 3x12-10-8 (*)
Leg Curls 3x12-10-8 (*)
Leg Press 3x12-10-8
Walking Lunges 3x15-20
 

Sunday – 2nd Leg Day:
Leg Extensions 3x10-10-10
Squats 5x10-10-10-10-10
Leg Press 3x15-12-10
Leg Curls 3x15-12-10
(*) On final set incorporate one of the 3 intensity techniques listed on pg 7.

Cardio

Beth does three days of HIIT training and two, 30-45 minute low intensity sessions. I do not do cardio during contest prep. I feel it drains me and I look stringy. I rely on the foods I eat and not getting too far out from my contest weight in the off-season.

Summary

Be consistent! There are endless approaches to eating plans, contest preparation, training strategies and supplementation. The key is to find what works for you. Once you develop a working strategy, stay with it and give it time to work.
 

Joyful Transformation

Joyful Transformation

Seeing the Driscoll’s transformation just made me joyful. They put the work in and the reward was 10-fold!

Lenia Driscoll writes… In the Summer of 2018, I tipped the scale at 284lbs and was feeling really down with hardly enough energy to play with our kids. My husband, Sean, weighed 200lbs, drank too much beer, was bloated, with high blood pressure and high cholesterol. We knew something had to change for our health and wellbeing. We have 3 beautiful boys we wanted to see grow into healthy adults and we knew we had to be the role models and set the example of a healthy lifestyle for them to follow in the steps of.

I kicked off my journey with intermittent fasting, or 16/8 (16 hours of fasting and 8 hours of eating). My husband opted to do 5 small meals throughout the day eating most of his carbohydrate distribution in the morning and low carbs in the afternoon/evening. I concentrated on a low carbohydrate, high protein diet. I ate salads with lots of protein sources on top like chicken, shrimp, hard boiled eggs and sometimes tuna. For dinner, I always ate what I make for my family, minus the starchy sides.

One day at a family gathering, my brother-in-law raved about Beverly International products that he had been using for 2 decades and recommended we try them out. I started with UMP Protein shakes, Lean Out and 7-Keto MuscLean. Sean started with UMP shakes, Quadracarn, GH Factor, Advanced Antioxidant, Mass Aminos and Ultra 40. Within 6 months I lost 60lbs, hubby lost 30lbs. We both felt fantastic, stronger and our overall happiness and confidence increased dramatically. Our gym routine was to do 6 days of 60 minutes of weight training with cardio for 30 minutes, 4 times per week. In the months following, I continued to shed the weight and am now down 110lbs and hubby is now putting on more muscle. He started taking Mass Maker Ultra and increased his caloric intake.


The Summer of 2019 was fantastic! We had so much more energy to play with our boys, take them hiking, to the beach and Disney. I wasn’t ashamed to wear a swimsuit in public and hubby felt confident to go shirtless at the pool. It’s now been over a year since we embarked on this journey and I am happy to report my husband hasn’t had a drink, is off his blood pressure and cholesterol medicine and looks and feels better than ever! I have been able to keep the weight off and enjoy shopping in normal stores instead of the plus sized clothing stores I had to previously resorted. We couldn’t have attained the success we’ve had without the help from Beverly International supplements! They have been key to our transformation and we are so very thankful!

Two Overall Bikini Titles - Here's How I Did It

Two Overall Bikini Titles – Here’s How I Did It

At a Glance: Molli Smith

Age: 25

Occupation: Personal trainer at No Non-sense Personal Training/Licensed Cosmetologist

Years Training (total): 2

Height: 5'5.5"

Weight: 125

Favorite Bodybuilding Meal: Pre-contest I follow a low carb diet plan with a “Carb Meal” on Mondays and Thursdays. This is my favorite meal. I eat 1 cup oats, an 8oz sweet potato, 1 cup broccoli, and 1 banana for my last meal on those days.

Favorite Supplements: UMP- It is so versatile, great tasting, and very convenient with my busy sched-ule. It’s perfect for someone who can’t get in 5-6 meals a day. I have also found it to be very handy in baking (which I love to do!) Muscle Mass Branched chain amino acids during training; Muscularity with my meals to help maintain lean body mass on a low calorie diet. Lean Out- It is perfect for someone who isn’t that strict to help regulate insulin levels.

Music: Rock, Heavy Metal, & Hip Hop on my iPod

Most Inspiring Book: The Success Principles by Jack Canfield

Hobbies: Cooking, Baking, Reading, Hiking, Canoe-ing, Jet Skiing, Mountain Biking, Softball, Basketball, Sand Volleyball, Camping, Skiing, Snow Tubing. I could go on and on! I love to stay active and help people achieve their goals.

Words to live by: “It’s not the will to win that mat-ters—everyone has that. It’s the will to prepare to win that matters.” “Only those who dare to fail greatly can ever achieve greatly.”

I grew up happy with a very active lifestyle. I was very involved in sports ever since I was little. I started playing t-ball at 5, then progressed to slow-pitch softball which turned into fast-pitch softball. I played 3 years in high school and also on a select team as a catcher, shortstop, and center fielder. Our select team actually was invited to play in a tournament in Maui! My whole team bagged groceries on weekends for months to earn the money to cover our plane tickets—it was worth it! 

I played basketball (my fav!) ever since I was 7. I was a guard on my school teams up until my senior year. I also was a setter on my schools’ volleyball teams from middle school through my junior year in high school.

All of that activity kept me in pretty good shape, but I was very skinny. I had some tone, but little-to-no muscle. I don’t know how I stayed so thin because I paid no attention to my diet whatsoever! I ate out- ALL THE TIME! Whatever and whenever I wanted to eat, I ate. Never ate breakfast unless it was a banana or a Pop Tart. I’d skip lunch half the time and just eat a huge meal before bed. Even when I thought I was eating something that might be good for me like fish, as often as not it would be deep fried. I made those kinds of mistakes all the time.

I wasn’t just clueless about nutrition, but even with my sports background, I had zero knowledge about working out. I became interested in really improving my body but I didn’t know where to turn. Then I met my fiancé, Mark Ritter, a successful bodybuilder and very knowledgeable about training and nutrition.

Within 1 year he had me ready for my first competition, the 2012 Northern Kentucky. I placed 7th in a pretty big class of girls. I loved it! I was psyched and wanted another go at it. Next time I wanted to be in the center of the top 5 line up. In the Nutrition and Supplement section I’ll give you the details of how I ramped up both for my next competition in Indianapolis, just 3 months after the Northern. One week before the show, I got a HUGE surprise… I got engaged to Mark!

I went on to place 5th at the Indy out of 17 girls! I was ecstatic. Not only did I get engaged to the love of my life (my swole-mate) just a week prior, I also had earned my first trophy. I was hungry for success and I knew I could do better if I kept pushing my-self, so that’s exactly what I did. Finally I achieved my goal of not only a class win, but an overall title at the 2013 Kentucky State. I followed that with another class and overall win at the 2013 Kentucky Muscle. Now, let’s get into how I did it.

Nutrition & Supplements

 

Mark put me on my first supplement regimen shortly after I started training with him. Mark’s been using Beverly supplements since 1999 and knows the product line inside and out. He explained I needed to start building some muscle if I wanted to compete. The best supplements he’s seen for this are the combo of UMP, Mass Aminos, Ultra 40, and Fit Tabs. It was a lot of pills at first, but I went from a skinny girl to a toned and shapely bikini competitor in less than a year.

I was hooked on the supplements from then on. For my second contest we stayed with the “musclebuilding supplement combo” I used for the Northern, but Mark added a trick he’d learned long ago when he worked at Beverly of taking Muscle Mass BCAA tablets throughout the workout. I also added Muscularity (more BCAAs) with my meals and Lean Out to help me, well, lean out.

My Daily Supplement Plan

 

UMP: 2 scoops twice daily

Mass Aminos: 2 or 3 with each meal

Ultra 40: Same as Mass Aminos

Muscle Mass: I weigh 125, so 12-15 during my workout is ideal Muscularity: 2 capsules with each meal

Lean Out: 1 or 2 capsules with each meal

My Daily Meal Plan:

One thing I can tell you that has definitely changed for me is my nutrition. It went from Pop Tarts and fast food to chicken, eggs/egg whites, lean beef, turkey, oatmeal, sweet potatoes, and veggies! I now eat 6 meals throughout the day, spread 2-3 hours apart. This way I’m never hungry or too full. I also drink at least 1 gallon of water per day. If I’m trying to lean out for a contest, I’ll substitute ½ of a grapefruit for my oatmeal in Meal 1 and about 8-10 stalks of asparagus for my sweet potato in Meals 3 & 5. During contest prep, I have carb up meals on Mondays and Thursdays at Meal 6. That consists of 1 cup oats, 8oz sweet potato, 1 cup broccoli, and 1 banana.

Meal 1 8:00am: 3 egg whites 1 whole egg, 3-4oz lean beef; ½ cup oats

Meal 2 11:00am: Chocolate UMP shake 2 scoops mixed with cold water

Meal 3 2:00pm: 6oz chicken breast; 6oz sweet potato

Meal 4 5:00pm: Same as meal 2

Meal 5 8:00pm: 6oz chicken breast; 6oz sweet potato

Meal 6 11:00pm: Chocolate UMP 2 scoops mixed with water to pudding consistency PB2 sprinkled on top

I always buy in bulk and prep our meals for up to 2 or 3 days prior, except for breakfast. I always cook our breakfast fresh every morning which is an egg/beef omelet! For me, having our meals prepped in advance creates less stress throughout the day. We can just grab our container, throw it in the microwave and eat! If you are someone who is gone most of the day, I would suggest having some type of cooler to keep your meals in. Along with having all of your meals in one place, it keeps them cool and you have them right there with you so you’re not tempted to swing through a drive thru. A food scale really helps with weighing out your portions, especially if you’re cooking for more than one! If you would like more information please visit our website at www.nnpt.net.

My Workouts

Monday- Chest

Incline Barbell Presses 4 sets of 12-15 reps
Incline Dumbbell Presses 4x6-8
Flat Dumbbell Flyes 4x5-max reps (Mark creates resistance on the way up and down by having me push against his forearms for 5. Then I rep out as many as I can)
Flat Barbell Bench Presses 2x10
Cable Crossovers 3x12-15

Wednesday- Arms

Barbell Curls 4x8-12
Incline Curls 3x6-8
One Arm Preacher Curls 3x8-10
Hammer Curls 3x6-8
Rope Pushdowns 3x10-15
Close Grip Bench Press 3x6-10
Pushdowns 3x10-12
Dips 3 sets of as many as I can
Triceps Kickbacks 7x12-15 (only 30 second rest in between)

Friday- Shoulders

Side Laterals 4x20 (first 5 super slow then 15 regular) Dumbbell Press 4x20 (first 5 super slow then 15 regular)
One-Arm Cable Laterals 3x8-10
Front Dumbbell Raise 3x12 (performed on incline bench)
Reverse Pec Dec 3x10-12
Rear Dumbbell Raise 3x8-12 (lying face down on incline bench)

**I will usually hit additional glutes on Monday or Saturday**

Tuesday- Back

Wide Grip Pull Ups 4 sets of as many as I can Barbell Row 4x8-10
Rack Pulls 3x6-8
Seated Cable Row 4x8-10
Hammer Strength ISO Lateral Pull Down (reverse grip) 4x8-10 together then 2-3 assisted single arms

Thursday- Legs

Giant Set - Lying Leg Curls/ Stiff Leg Deadlifts/Standing Leg Curls 4x20
Leg Extension 2x20 (super slow on 1st 5 reps, then rep out fast on the final 15)
Leg Extension 2 drop sets (max reps starting with super slow reps for the first 5)
Leg Press 4x20 (first 5 reps performed extremely slow then rep out 15)
Hack Squats 3x8-10
Walking Lunges 2 sets
 

Presentation

Sandy asked me to include some tips on presentation. Even though this is only going to be my 3rd year in competition, I think I can give you some good pointers. The first is walk, walk, walk! I cannot stress enough how important your stage presence is. It’s very important that you look and feel confident on stage. I am constantly practicing my walk no matter if I’m 10 weeks out from a show or 2 days out. You cannot practice enough! On the day of the show you may be tired, hungry, thirsty, fatigued, nervous or scared. Trust me, I’ve been all of those! You’ll want to be able to power through those emotions, dig deep, and own that stage. Always keep a smile on your face. Think about all the hard work you put in to that very moment and how beautiful you look. Practice alone, in front of a mirror-not too much though! You don’t want to get in the habit of always seeing yourself when you practice, so make sure to practice without the mirror too! Practice in front of people and have someone video tape you while you walk so you can see what others see, and possibly some things you want to change or work on. I promise you- once you get it down you’ll be able to do it no problem. If you’ve never posed before it can be a little overwhelming. I tell my clients this all the time. First, find which poses are the most comfortable for you. Then work on putting them together in your walk. You’ll want the whole presentation to flow. It takes time, but you’ll be glad you practiced when the show comes and your confidence will shine. Good luck!

In closing, I would like to thank my fiancé, Mark for all of his wonderful help with my training and nutrition along with the best support I could ever ask for. It is such an honor to be learning from such an amazing, smart, and talented person. Also, to Roger and Sandy for having an extraordinary product line. I will never use or recommend any-thing else!

Classic Physique - Nutrition

Classic Physique – Nutrition

Have you been itching to compete but don’t feel you are quite big enough for Bodybuilding and also aren’t crazy about competing in Men’s Physique? A new division called “Classic Physique” could be just the thing for you. It’s planted firmly between the extremes of the massive, ripped muscle prioritized in Bodybuilding and the smaller, cover model look of Physique divisions. Many of you will naturally fall into this category based on your structure and genetics. Plus, if you’re goal is to look more like Frank Zane, or even closer to Arnold, than Kai Greene, you now have a competitive outlet.

As regular readers of No Nonsense already know, BI users and followers of our diet methods have been achieving this type of look for years. A physique where shape, symmetry and a pleasing athletic, muscular look is rewarded. It’s the type of overall physique that the majority of men will see and say, “That’s what I would like to look like”. And most women will prefer looking at!

Best of all it’s a look that’s realistically achievable for most aspiring natural competitors with hard work, dieting and proper supplementation. Going to “extremes” is not necessary and it can be balanced with your real life that includes jobs and families.

This is a brand new division and we’re going to get you way ahead of the curve by presenting a complete program to achieve the “Classic Physique”. Whether your goal is to compete, or to just do it for yourself, in the remainder of this article we’ll provide a 3-Phase Nutrition Program, a specialized 2-Phase Workout including “Feeder Workouts” to help you develop your “Classic Physique”, and if you wish to compete, we’ll also include a Presentation Section to help you better show off your “Classic Physique”. In closing we’ll include a Table of Classic Physique measurements to give you specific body part goals to shoot for.

 

“Classic Physique” Nutrition

Your Classic Physique nutrition plan is designed help you gain and retain muscle while you lean out. You should start your diet for the contest as early as possible. Don’t wait until the last minute. The earlier you start, the more time you will be able to spend in Phase 1 (the Musclebuilding phase). There are 3 diet phases in all. Each one emphasizes excellent food choices which will allow you to keep gaining muscle where you need it while you whittle away fat from your waist and other problem areas.

 

Phase 1 “Classic Physique” Nutrition Plan

 

Start the Phase 1 nutrition plan at least 16-20 weeks out from your contest date. The first phase is designed to help you gain as much muscle as you can while increasing your muscularity. But even this early in your preparation, you should still focus on achieving that classic small waist, so losing fat is also a priority. Train as heavy and hard as possible, but use textbook form and concentrate mentally and physically on improving any weak points in your physique. The recommended high protein foods and quality supplements will allow you to continue to make improvements to your physique so make every training session count.

Note: In the meal plan below if you weigh less than 165 lbs reduce meat and carb portions listed by 2oz. (All meats are weighed prior to cooking.)

 

Meals
 

Meal 1: 2 whole eggs + 4 egg whites, 6oz lean meat, ½ cup oatmeal – (measured before mixing with water and cooking)

Meal 2: (Choose one option)
Option A: Protein Drink with two scoops Ultimate Muscle Protein, 1-2 tablespoons healthy fat source (olive oil, flax oil, almond butter) or heavy whipping cream.

Option B: 8oz lean beef or chicken or 10-12oz tuna, one small apple or orange

Meal 3: 8oz lean meat (chicken or other lean protein source), 6oz sweet potato or 2/3 cup cooked brown rice, 2 cups vegetables (broccoli, etc.) or green salad with 4 tbsp vinegar and oil dressing

Meal 4: (same options as meal #2)

Meal 5: 10oz very lean meat (chicken breast, fish, turkey breast, lean beef - sirloin, filet, etc.), 2 cups vegetables, salad with 2 tbsp vinegar and oil dressing

Meal 6:
Option A: Protein Shake or Pudding: 2 Scoops Ultimate Muscle Protein, add enough water to make a shake or pudding the consistency you desire

Option B: 8 egg whites + 2 whole eggs or 6oz beef, 1-2 cups vegetables

 

Essential Supplement Program
 

• 1 Super Pak with meal #1

• 4 Ultra 40 tablets and 4 Mass Aminos with each meal

 

The Best Optional Supplements for Phase 1 (in priority order)
 

Glutamine Select – take 2-4 scoops during training to preserve muscle during precontest dieting.

Muscle Synergy – if you want to continue to add muscle, get a great pump every workout, and can afford it – then Muscle Synergy is for you. You have to take enough though, eight tablets or 1 scoop twice a day if you weigh less than 185; if you’re a light heavy or heavyweight you’ll benefit most from 24 tablets or 3 scoops per day. Muscle Synergy holds lean muscle tissue while dieting better than anything. We just don’t always recommend it to everyone because of the expense.

Creatine Select – will help you keep your strength up and train harder while dieting so that’s another product you should consider. Take 5 scoops per day with meals for the first 5 days, then 2 scoops daily on training days, and 1 scoop on non-training days.

 

An economical way to use Muscle Synergy and Creatine Select during Phase 1
 

Weeks 1-2: Use Creatine Select as directed above.
Weeks 3-4: Take Muscle Synergy and Creatine Select together for the next two weeks.
Weeks 5-6: Creatine Select, no Muscle Synergy.
Weeks 7-8: Creatine Select and Muscle Synergy.

If you have any questions at all about our supplements be sure to call our Beverly Advisor Team at 1-800-781-3475.


Phase 2 “Classic Physique” Nutrition Plan

 

This is the first “precontest diet” that you’ll follow. In general you will switch from Phase 1 to Phase 2 at 8-10 weeks out. If you think that you are not leaning out fast enough go to Phase 2 at 10 weeks out; if you’re on track wait until the 8-week mark.

Note: As before, if you weigh 165 or less, reduce the meat portions by 1 or 2 ounces in each of the listed meals. (All meats are weighed prior to cooking.)

 

Meals
 

Meal 1: 8oz lean beef or turkey, 3 egg whites, 1 yolk, 1 grapefruit

Meal 2: Protein Drink: 2 scoops UMP or Muscle Provider, 1 tbsp healthy fat (olive oil, flax oil, almond butter, etc.) or 1 tbsp heavy whipping cream

Meal 3: 8oz chicken or turkey breast (weighed prior to cooking), 2 cups vegetables

Meal 4:
Option A: Protein Drink: 2 scoops UMP or Muscle Provider, 1 tbsp healthy fat (olive oil, flax oil, almond butter) or 1 tbsp heavy whipping cream

Option B: 6oz can tuna or 5oz chicken, 3 egg whites, 1 whole egg, 1 tomato

Meal 5: 10oz lean meat (chicken, turkey, fish, 93% or leaner beef, etc.), 4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.), 2 tbsp cider vinegar and 1 tbsp olive oil for a dressing

Meal 6: 5oz chicken or turkey breast; 6 egg whites, 1 cup omelet vegetables

Monday and Thursday: In place of meal 6 (or as an added 7th meal if you weigh over 185 and your condition warrants it): 1.5 cups oatmeal (precooked) or cooked rice, 10oz sweet potato, 1 medium banana, 1 cup vegetables, 1 tbsp butter, almond butter or oil

 

Best Supplements - Phase 2
 

Meal 1: 1 Super Pak, 3 EFA Gold

Each meal: 4 Ultra 40; 3 Density (and/or Mass Aminos); 3 Muscularity; and 2 Lean Out.

Training: 2-4 scoops Glutamine Select plus BCAAs and 10-20 Muscle Mass (5 Muscle Mass per scoop of Glutamine Select).

Take 3 Quadracarn 3 times daily: 1st thing in the morning, before training, and before bed.

Optional: Up-Lift – 2 scoops before training; Creatine Select w/ beta alanine – 2 scoops daily or Muscle Synergy – 2-3 scoops (or 16-24 tablets) daily


Phase 3 “Classic Physique” Contest Peaking Nutrition Plan

 

Phase 3 is a no-frills, no nonsense, basic precontest diet program that works for nearly everyone. However, you should stay with your Phase 2 Plan as long as you are getting results in terms of improved conditioning. Don’t change just for the sake of change.

Kick in the Phase 3 plan at 4 to 6 weeks out and only if your progress has stalled.

 

Meals
 

Meal 1: 5oz lean beef or turkey, 6 egg whites + 1 whole egg, 1/2 grapefruit

Meal 2:
Option A: Protein Drink: 2 scoops Ultimate Muscle Protein or Muscle Provider, 1 tablespoon healthy fat or heavy whipping cream (optional), 4 strawberries (optional), 16oz water

Option B: 6oz tuna or chicken, 3 egg whites + 1 whole egg, 1 tomato

Meal 3: 8oz chicken (weighed prior to cooking), 4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.), 2 tbsp cider vinegar and 1 tbsp olive oil for a dressing

Meal 4:
Option A: 6oz tuna or chicken, 3 egg whites, 1 whole egg, and 1 tomato or a cup of vegetables

Option B: Protein Drink: 2 scoops Muscle Provider, 12oz water (if post training); or 2 scoops Ultimate Muscle Protein

Meal 5: 8oz lean meat (chicken, turkey, fish or 93% lean beef, etc.), 2 cups vegetables

Monday and Thursday: Add a 6th meal at the end of the day: 1.5 cups oatmeal (precooked) or cooked rice, 10oz sweet potato, 4oz banana, 1 cup vegetables, 1 tbsp butter, almond butter or oil

 

Best Supplements - Phase 3
 

Meal 1: 1 Super Pak and 3 EFA Gold

Each meal: 4 Ultra 40; 3 Density; 3 Muscularity; 2 Lean Out.

Training: 2-4 scoops Glutamine Select plus BCAAs and 10-20 Muscle Mass (5 Muscle Mass per scoop of Glutamine Select). Optional take 5 Density just before training.

Take 3 Quadracarn 3 times daily: 1st thing in the morning, before training, and before bed.

Take 3 7-Keto MuscLean capsules twice daily, in the morning and afternoon.

Christina and Joe Mink

Christina and Joe Mink

Christina tells us that UMP has solved her sensitive stomach issue – not to mention UMP’s amazing taste. I started using Beverly UMP when I began lifting weights in 2013. I had tried several different brands before that and found that I was not fond of the taste of any, and they all upset my sensitive stomach. Beverly International has been the only product I’ve found that not only tastes amazing, but also gave my stomach ZERO issues!

My all-time favorite meal is Oats ‘n’ UMP, my pre-workout meal. It satisfies my sweet tooth and kills cravings. The perfect high protein meal that keeps me feeling full, and adequately fuels my workout.

OATS ‘N’ UMP: ³⁄₄ cup of oats, add water and microwave for 2 minutes. Let cool for 1 minute and then add Beverly UMP, mix (add more water as needed), then sprinkle chocolate chips, cinnamon, or add peanut butter for a delicious pre workout meal.

After training, I like to blend 1 scoop of Muscle Provider and a banana for the perfect post workout snack to replenish glycogen stores, and restore/repair muscle tissue.

I also like to have a scoop of UMP before bedtime to curb my night time cravings. The casein keeps me full, and aids in muscle recovery as I sleep.

Christina’s husband, Joe has been using Beverly for nearly 16 years. Watching his Dad, Randy working out every day was the impetus for Joe to start working out. “In high school, I was one of those guys who continually wanted to get bigger, faster, and stronger.” Now as a personal trainer with a B.A. in Health and Fitness, Joe continues to strive to improve.

When I am on my strength and mass gaining program, I substitute Muscle Provider for Mass Maker Ultra in the morning, UMP with oatmeal for my pre-workout meal, 15-20 Ultra 40 tablets daily and 1 scoop of Creatine Select before and after my workout.

Training is five days of weight lifting, one day of active rest (hiking, kayaking, etc.) and one day of total rest. Lifting tips: When lifting heavy with low reps, give yourself 2-3 minutes or more rest between sets. For light weight and high reps give 45-60 seconds rest between sets.

Here’s his typical daily meal plan:

Meal #1: 2 scoops of Muscle Provider and a serving of greens in a shake

Meal #2: 1 and a half cups of oatmeal, a scoop of chocolate UMP, one sliced banana

Meal #3: 8oz grilled chicken, 1 cup brown rice, half cup of shredded cheese, and 1 cup spinach.

Meal #4: 8oz lean ground beef, baked potato, and 1 cup spinach

Meal #5: 1 scoop of chocolate UMP, 1 cup Greek yogurt or cottage cheese.

Women's Physique: My Journey from Competitive Boxer to Women's Physique Competitor

Women’s Physique: My Journey from Competitive Boxer to Women’s Physique Competitor

At a Glance: Rebecca Powell

Age: 39 (will be 40 on July 3rd)

Occupation: Branch Manager for Mueller Roofing Distributors, I am 5th generation in our family-owned business.

Family: Curt (husband), sons Christian (age 22 and also a body builder), Tristan (19) and Trenton (19) (twins)

Current Residence: Liberty Township, Ohio

Years training: 3 years

Height: 5' 2"

Weight: 130 (Off-Season), 122 (Contest)

Favorite UMP recipe (off-season treat): Peanut Butter Protein Bites - 1/3 cup natural peanut butter, 1/4 cup honey, 1 scoop chocolate UMP, 3 tbsp ground flaxseed, 3 tbsp mini dark chocolate chips. Mix all ingredients together. Form dough into quarter size bites. Store in the refrigerator.

Favorite BI Supplement: Muscle Mass - This is an excellent BCAA! I used it throughout my prep to aid in muscle preservation and muscle recovery. Taking Muscle Mass during training is the secret to sustaining my intense training schedule.

Supplement Recommendation: Make it simple! Start small... more isn't always better. Follow the BI plan that best aligns with your goals.

Music: Anything from the 80s and 90s to current: Van Halen, White Snake, Prince, Journey, Eminem, Alter Bridge, Metallica and Anthrax

Most Inspiring Book: The Servant by James C. Hunter

Hobbies: Boating with my family, reading, and traveling

Words to live by: "You were born to win, but to be a winner, you must plan to win, prepare to win and expect to win." ~ Zig Ziglar

I have always been an avid fitness enthusiast. I was raised in a very active household and physical activity has always been a part of my life. In the ‘80’s it was aerobics and later, Tae Bo. But, deep down I always wanted to be like one of the “fit” girls on the magazine covers. Although I tried to stay active as I raised a family, I really couldn’t dedicate any significant time to fitness until my sons grew older. In 2012 I began taking cardio boxing classes at a local gym and fell in love with it. After a year of boxing for fun and fitness, I decided to take it to the next level and began training to box competitively. My first tournament was at the 2014 Arnold Classic. I came in second. What an amazing experience! Following that tournament I continued to train and looked forward to my next fight.

 

Then, in the fall of 2014, my oldest son, Christian competed in a bodybuilding competition. It was the Natural Ohio, hosted by Dave Lieberman. My husband and I made the trip to cheer him on. We really enjoyed the show and were proud and thrilled when Christian placed first in several classes. Another highlight of the show was the Women’s Physique competition. I was completely taken aback and in awe of those women. I loved their combination of femininity and muscle without the glitz and glam of those in the Figure or Bikini divisions. Right then and there I knew that I wanted to compete in Women’s Physique. I nudged my husband and said, “I can do that…I know I can do that!”

And so my “physique” journey began. Being an “all in or all out” girl, I knew I needed help if I was going to successfully make the switch from boxer to physique competitor. Training and diet changes would be a necessity. Instead of emphasizing quickness and conditioning alone, I needed to eat and train for muscle growth and development while minimizing bodyfat. Luckily, I was fortunate to have the opportunity to work with some amazing coaches. Coach Rob Quimby, former bodybuilding champion and owner of Fitness Lifestyle Personal Training, along with Coach Tina Triguero, IFBB Pro and owner of Tfit Training, gave me all of the tools that I needed to succeed.

20% Bodyfat to 7.7% Nutrition and Supplement Plan

Starting with a body fat percentage of about 20%, I had my work cut out for me. I began my overall nutrition and training prep about 20 weeks out from my contest. At 12 weeks out, I really tightened things up. Here is the nutrition and supplement program that I used to drop my bodyfat to 7.7% while maintaining all my muscle.
 

Meal 1:  2 eggs + 6 egg whites, 1 cup broccoli, ½ cup oatmeal, ½ grapefruit

Meal 2: Strawberry UMP shake

Meal 3: 6oz chicken, 1 cup asparagus, 4oz sweet potato

Meal 4: Strawberry UMP shake

Meal 5: 6oz tilapia, 1 cup broccoli

I am a busy girl so I like to keep things simple. I do all of my meal planning and prep for the week on Sunday afternoons. It takes about 3 hours but saves me loads of time during the week and it keeps me on track. I cook 10 skinless chicken breasts at a time in the crock pot with salt and pepper, Flavor God seasoning, and 2 low sodium chicken bouillon cubes. I bake tilapia with lemon juice and a little pepper. I pre-cut all of my veggies, separate them into servings and I place them all into disposable steamer bags for easy storage and cooking. Meals #2 and #4 are UMP Strawberry shakes. I prepare them the night before by adding 2 scoops to a shaker bottle with about 10oz water. I then put it in the freezer overnight. I take the frozen shake with me to work and by the time I’m ready to drink it, it’s a slushy! I LOVE it.

Supplements

(PRIMARY GOAL: GAIN/MAINTAIN MUSCLE MASS WHILE LOSING FAT)

 

During my meal planning sessions, I also prepare my supplements in daily dosages and store them in a pill organizer to expedite things during the week. Beverly products were instrumental to my success. When boxing I had used various supplements, but my contest prep trainer said that Beverly was the best and helped me design a supplement plan to gain lean muscle mass while losing fat. I noticed a huge difference in my ability to gain muscle and lose fat. Here’s the program I used to lose more than 12% of my bodyfat in 20 weeks while securing all of my muscle.


UMP: (Chocolate and Strawberry) Strawberry is my favorite... a treat that tastes like cake batter!

Ultra 40: (3 with each meal)

Mass Aminos: (3 with each meal)...switched to Muscle Mass around 8 weeks out (3 with each meal and 10-15 total taken before, during and after training)

Lean Out: (2 upon rising and 2 with each meal)

7-Keto MuscLean: (3 upon rising and 3 mid-afternoon)

Joint Care: (3 capsules twice daily) I swear by this supplement...I have bad tennis elbow and as long as I keep this on board I am in good shape.

EFA Gold: (3 softgels twice daily)

Glutamine Select (2 scoops while training and 1-2 scoops throughout the day to curb hunger)


Kudos to Beverly and excellent customer service! The online ordering page is fantastic and repeat user friendly. My order is always spot-on and arrives at my doorstep within a day or two at the most!

 

Weight Training

I work a sedentary job from 7:30-4:30 daily, and then go right to the gym where I meet my husband. We train together for 1.5 – 2 hours, six days a week. We work with one of my coaches, Rob Quimby, on two of those days.

Rob and I focused on leaning out my legs while also improving shoulder and chest mass. Although I have a decent amount of muscle in my legs, I tend to carry some excess "baggage" there too. I trained them twice a week in completely different ways to lean them out and expose those detailed lines. My favorite leg exercises are squats alternating with 150# sled pushes. Here are the basic parameters for my training:

• Trained each body part twice weekly

• Focused on weight for reps (12-15 reps per set/4-5 sets each exercise/Increased weight with each set/Enough weight that the final few reps of the final set are very challenging and near failure)

• Use a lot of supersets

Training

THURSDAY: CHEST/BACK - REPEAT TUESDAY WORKOUT, SATURDAY: SHOULDERS/BICEPS/TRICEPS - REPEAT WEDNESDAY WORKOUT

 

MONDAY: LEGS (MY FAVORITE)
Deep heavy Barbell Squats superset with 30-yard 150# Sled Pushes
Leg Extensions and Sissy Squats superset with 20-yard steep Hill Runs
Heavy barbell Walking Lunges superset with 40-yard Sprints
Weighted Jump Squats
TUESDAY: CHEST
Dips superset with Incline Dumbbell Press
Flat Dumbbell Press superset with Chest Flyes
Barbell Bench Press
Incline Barbell Bench Press
Dumbbell Pullovers superset with Push-ups
TUESDAY: BACK
Heavy Deadlifts superset with Seated Cable Rows
Chin-ups superset with One Arm Dumbbell Rows
Wide Grip Pulldowns superset with Bent-over Barbell Rows
Inverted Chin-ups using the TRX suspension trainer
WEDNESDAY: SHOULDERS
Seated Arnold Press superset with Behind the Head Pulldowns
Standing Dumbbell Press superset with Side Lateral Raises
Barbell Press in front of head and behind
Bent Over Rear Delt Raises superset with Barbell Upright Rows
Shrugs superset with Cable Face Pulls
WEDNESDAY: BICEPS / TRICEPS
Close Grip Pullover & Press superset with weighted Bench Dips
Skull Crushers superset with Tricep Pushdowns
Overhead Tricep Extensions using the rope/cable
Barbell Curls superset with Reverse Curls
Standing Dumbbell Curls superset with Hammer Curls
Preacher Curls or Concentration Curls over a bench
FRIDAY: LEGS (HEAVY)
Heavy Squats
Leg Press superset with Leg Curls
Romanian Deadlifts superset with Swing Squat Machine
Donkey Calf Raises superset with weighted Reverse Hyperextensions

Cardio

20-30 minutes of fasted HIIT cardio first thing in the morning on the treadmill, 6-7 days per week- incline jog/sprint.

Evening cardio following weight training: 20-30 minutes on the stationary bike 5-6 evenings per week.

The Results

I competed in my first show in March of 2015, the NPC Natural Ohio. I was thrilled to garner second place in the Women’s Physique Open “A” Class and win the overall in the Master’s Women’s Physique division. Four weeks later, I competed in the NPC Kentucky Derby and placed third in both the Women’s Physique Open Class “A” and Master’s Women’s Physique Class. It was a great start to what I know will be a challenging but rewarding experience in Women’s Physique. A big thank you to my awesome coaches, my amazingly supportive husband and family for helping me battle through this huge accomplishment.

Don't Call It A Comeback!

Don’t Call It A Comeback!

It is traditional for winning athletes to retire; step away from the gridiron, court, field or ring; focus on other things. Then, given time, they find their mind questioning things: Do they have what it takes for another win? Are their best years behind them? Most of all, have they accomplished everything that they are capable of in the sport?

 
For natural bodybuilders like Frank LaGarde, the situation can be different. Taking almost a decade away from the posing platform, did not remove him from the gym. Bodybuilding is a sport in which 99% of the athletic performance takes place before the day of competition. LaGarde's nine-year break was not a retirement.

“In addition to getting married and moving, doing too many shows in a three-year period burned me out,” LaGarde says. “I also knew I needed time to put on some muscle since I was squeezing into the middleweight class (at six-feet tall).”

Natural bodybuilding requires time, even for those possessing good genetics. Frank LaGarde definitely has some genetic  advantages, including broad shoulders and a small waist. His V-taper exaggerates itself when he diets for a contest. “It's a gift and a curse. It helps you in bodybuilding but it is hard to buy clothes that fit you.” This is NOT a terrible burden.

Frank began lifting for basic recreational exercise after high school but he got serious in 1999, which led to him competing in 2000. “I went to a contest that one of my wife's college friends competed in and said, 'I can do that'”. Since Frank placed well in his early contests (and went on to win in the most of the ones he entered) he became hooked on competing. Here is a listing of his three hectic early years in the sport:

2004 NPC Natural Ohio
(Middleweight: 1st place)

2004 NPC Upper Ohio Valley
(Middleweight: 1st place)

2004 NABBA Canton Open
(Middleweight: 1st place)

2005 NPC Natural Ohio
(Middleweight: 1st place)

2005 NPC Upper Ohio Valley
(Middleweight: 1st place / Overall Champion)

2005 NABBA Canton Open
(Middleweight: 1st place / Overall Champion)

2005 NPC Mike Francois Classic
(Middleweight: 1st place)

2006 Team Universe (National Contest)
(Middleweight: 5th place)

2006 NPC Motor City Classic
(Middleweight: 1st place)

2006 NPC Ohio State Championships
(Middleweight: 1st place)

 

Prior to taking a break from competition, Frank had difficulty dieting down to the 176-pound limit of his weight class. Few things are as frustrating as whittling away hard-earned muscle mass just to weigh-in for a class victory.

Resurgence

During his nine-year break from competitive bodybuilding, Frank's focus outside of the gym had been on marriage and career. In the gym, he slowly added muscle onto his new light-heavyweight build. He now plans to bring up his calves and traps before looking for the next areas required for ongoing construction.

Frank works from 8:30 until 5:00pm as a Sales Rep for AT&T-Midwest in the Small Business Sales department. His co-workers respect his bodybuilding goals and the job fits in well with his needs.

After work, he returns home, gets something to eat or drinks a shake, and makes it to the gym around 7:15. After work, Frank trains at Pep Wahl's Body Builders Inc in Akron, Ohio. Body Builders Inc is one of the country's best (and most under-rated) gyms. Need to chalk your hands? No worry about having to clean up after yourself. Chalk boxes are positioned throughout the gym. Body Builders' has an uncommon “men only” rule. What might seem like an outdated rule insisted upon by the landlord 35 years ago, does have its benefit for those that train there. Lack of the fairer sex removes the need for gym clothes that match. You don't see men in custom-designed athletic footwear, $60 gym hoodies, or matching lifting belt-and-shoe combos. Heck, even a hairstyle flattened by the pillow is not uncommon here. The vomit buckets get used and hard work is typical, with powerlifters, bodybuilders and non-competition gym meatheads all training hard and driven by their own purpose...whatever it might be.

Frank trains solo and likes to hit each body part twice a week. His training takes between 90 minutes to two hours, so he is home by around 9:00. This gives him just an hour to relax with his wife, Jennifer, before wrapping up his day.

Frank's approach in the gym doesn't change much pre- or post-contest. As the contest approaches, he does go a bit lighter, slightly reduces the rest periods, and does high rep burnout sets (with maybe 15-20 reps). For example, his chest training may involve a heavy pressing movement followed by higher reps pec deck or flyes.

Why does Frank not make big changes to his training as a contest approaches? “I don't let my body composition get out of control.” Like other smart and dedicated lifters, his off-season condition does not become sloppy with some type of “bulking” strategy. “At the recent NPC Natural Northern USA, I came down from around 212-213 and competed around 180.” This contest (promoted by Dave Liberman) is one of the largest regional drug-free contests in the country so Frank's overall wins in both the Open Class and Masters Class show that he properly filled out his now light-heavy frame. This made his return to the stage a success:

2015 NABBA Rubber City Classic
(Light-Heavyweight: 1st place)

2015 NPC Ohio State Championships
(Light-Heavyweight: 1st place)

2015 NPC Ohio State Championships Master's Class
(1st place)

2015 NPC Natural Northern USA
(Overall winner and Light-Heavyweight class 1st place)

2015 NPC Natural Northern USA Master's Class
(Overall winner and Light-Heavyweight class 1st place)

Maximum Potential

So why did Frank LaGarde make the decision to contact Beverly International? “My initial goal was to maximize my potential in order to get the very best results when competing,” Frank says. He started reading the No Nonsense Newsletter around 2000, but didn't try the products until 2003.

“When I first started bodybuilding, I was not using Beverly. But I decided to give Beverly a try. I noticed that the people winning at the shows were being featured in the No Nonsense Newsletters as loyal Beverly supplement users. That was proof enough for me!”

“I've been using BI supplements for so long, I do not have anything to compare it to. I guess that's pretty good.”

“I first met Steven Wade at the Beverly booth at the Arnold Classic, I believe it was 2002. We talked about the different products, mostly the protein powders.” When Frank decided to begin using Beverly he sent an email detailing his goals, and Steven was the Beverly Advisor Team member who replied. The two men crafted a contest diet that he has been using to this day. “Why change, if it's working?”

Frank's use of Beverly supplements is very diverse. His favorite products include Ultimate Muscle Protein (UMP), Provosyn, and Quadracarn.

In his off-season, Frank takes one scoop of UMP and one scoop of Provosyn, two to three times daily. He also adds in four Ultra 40 tablets and four Mass Aminos twice daily, first thing in the morning and in the evening post-workout. For overall vitamin/mineral support, he has a Super Pak in the morning. To fuel his training, he has two scoops of Glutamine Select post-workout or three scoops sipped during training. He wraps his intake up with Quadracarn, three tablets, three times a day.

Like many successful bodybuilders, Frank's supplement intake makes minor increases as the competition approaches. This is to protect against muscle loss when calorie intake and metabolism are more strictly controlled. He increases his intake of Ultra 40 and Mass Aminos to four of each with every meal (five times a day). He increases this to a sixth dose of the two products as the diet continues. Beverly’s Creatine Select is added in to keep his muscles full of creatine when glycogen may be a bit low. The contest prep period also includes two Lean Out and four Muscularity with each meal. GH Factor is also included with six capsules in the morning and another six before bed. As a final support, Frank includes three 7-Keto MuscLean capsules in the morning, followed by a second similar dose in the afternoon.

“I didn't want to waste time with a lot of guess work and experimentation. Beverly has definitely helped me with that. They’ve helped me meet my goals...from the very beginning up until current day. Their input has always been on the money. Even after I took nine years from competing, Steven was still there to help me get back into contest shape."

Frank's praise of Beverly International goes beyond his own contest victories and reflects his early views of the newsletter (which has now transformed into the No Nonsense magazine). He likes BI “mainly because they use "real world" people such as myself, not just professional bodybuilders and fitness models, but regular people who have to be at work every day. I think that goes a lot further, when discussing real world results."

In life, real world results are the barometer of success. This involves goals taken beyond wishful dreams to becoming accomplished objectives. Frank LaGarde's impressive extensive list of contest victories demonstrate real world results. And now his profile in a Beverly article may serve to inspire more future champions to accomplish their own real world results!

Meal Plan

Meal 1: 1 whole egg, 6 egg whites, 1 can tuna , 1 scoop Muscle Provider , ½ grapefruit

Meal 2: 1 can tuna mixed with 4 boiled egg whites

Meal 3: 8oz grilled chicken breast, 2 ½ cups green beans

Meal 4: 2 scoops Muscle Provider, 1 tomato or ½ grapefruit

Meal 5 (pre-workout): 1 can of tuna or 10 egg whites

Meal 6: 7oz turkey breast or 8oz white fish, 2 cups of steamed vegetables (usually broccoli)

On Mondays and Thursdays, I ate the following in place of my normal 6th meal: 
1 ½ cups of oatmeal (measured before cooking) or 1.5 cups cooked brown rice, 10oz sweet potato, 1 banana, 1 cup vegetables, and 1 tablespoon butter

Training

As mentioned before, Frank's training program doesn't change drastically between his pre-contest and off-season sessions. He attacks most body parts twice a week to encourage optimal growth. His typical workout each week breaks down as the following:

WEDNESDAY: REST, FRIDAY: REST, SUNDAY: REST
 

MONDAY: ABS, HAMSTRINGS, CHEST, BICEPSAmount
Ab Crunches or Declined Sit Ups4x25
Leg Curls5x10
Straight-Leg Deadlifts5x10
Chest Press Machine5x10
Pec Deck Flyes5x10 (sometimes superset with Dips 5 x10)
Standing Bicep Curls5x10
Dumbbell Hammer Curls5x10
TUESDAY:
ABS, BACK, SHOULDERS, TRICEPS

Amount
Weighted or Machine Crunches3x25
Lat Pull Down5x10
Seated Rows(sometimes superset
with Shrugs 5x10)
Machine Shoulder Press5x10
Lateral Raises or Upright Rows5x10
Triceps Pressdowns5x10
Overhead Triceps Rope Extensions5x10
THURSDAY:
ABS, CALVES, HAMSTRINGS, CHEST, BICEPS

Amount
Hanging Ab Crunches4x25
Seated Calf Raises5x10
Leg Press5x10
Standing Ham Curls5x10
Incline Chest Press5x10
Wide Chest Press5x10
Preacher Curls5x10
Rope Curls5x10
SATURDAY:
BACK, QUADS, SHOULDERS, TRICEPS

Amount
Romanian Deadlifts5x10
Front Squats5x10
Reverse Grip Lat Pulldowns5x10
T-Bar Rows5x10
Machine Shoulder Press5x10
Rear Delt Flyes5x10
Single Arm Triceps Pressdowns5x10
Overhead Triceps Extensions5x10
From Start to Finish: Conquering the Course and the Stage

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.

Magic Happens! Iryna McCraw's Road To Success

Magic Happens! Iryna McCraw’s Road To Success

There are various levels of gym devotion, from the lazy gym wallflower (that directs equal effort into cable crossovers as they do to texting on their cellphones) all the way up to the all-or-nothing iron fanatic (that wouldn't think twice about missing his mother's funeral if it falls on leg day). The best lifters, however, land somewhere in the middle, with their fitness goals being very important to them, but just one part of a very rich and balanced life.

 

Russian-born immigrant Iryna McCraw is an excellent example of someone that fits family, career, and training into a life in which she can excel at all three. Her resume includes raising two happy, well-adjusted children; the founding of her own training business (Success Fitness Systems Gym in Madisonville, Kentucky) with a full roster of one-on-one, group and online clients; and a number of championship placings in figure competitions, with the goal of eventually earning her IFBB pro card. But Iryna was not always certain for fitness success. She faced a well-defined turning point which led her to completely transform her lifestyle.

Iryna's defining moment occurred following the birth of her first child in 2001, when her body weight rose to an unhealthy 210 pounds. It was this moment of reckoning that served as the impetus for her to force dramatic change, with the gym, kitchen (and eventually figure stage) being the staging grounds for that rebirth.

Iryna found that having a weight problem was extremely difficult, both from a physical and emotional perspective. "I was embarrassed to wear certain clothing," Iryna says. "I remember wearing long stretchers under my jeans so I wouldn't look so chunky. I also remember feeling very intimidated in the gym with my chubby arms."

"I didn't know how to start," Iryna recalls, "but I knew I had to do something." Due to her competitive nature, the hard work, even if not necessarily focused in the right direction, started to change her body. “I began pushing myself even harder in the gym and experimenting with nutrition. With consistency and determination, the results that I wanted began appearing.” This is when she started to get the attention, and help, from more experienced lifters in the gym. They mentored her and (most importantly) showed her the areas she needed to explore to get her training, nutrition and supplementation right.

When the results in the gym really started to show, Iryna was told that she HAS TO compete in figure events. It turns out this is exactly the motivation and focus she needed to give her efforts greater purpose. She first competed in 2004 at the NPC Kentucky Muscle, and she has since continued to compete, even winning the overall at the 2011 Northern Kentucky Figure, one of the most competitive regional events in the country. Her goal is to win an IFBB pro card. A goal that seems attainable by someone as driven as Iryna.

It was at the 2004 Kentucky Muscle show that Iryna met Sandy Riedinger. “I asked Sandy for her feedback on my physique and how I can improve because I knew deep down inside that there is no turning back for me!” Iryna not only received competitive guidance from Sandy, but she was introduced to the Beverly International products, which have contributed greatly to her progress.

Iryna has created a foundation and support system of like-minded women that bolsters the support she receives from her family and clients. “Meeting so many wonderful and strong women inspires me to continue. I am now officially hooked! I approach my daily workouts with great enthusiasm.” She looks forward to her training sessions each day, as it helps her relieve stress, sharpen her focus and discipline and continually challenge and improve herself. “Staying healthy and fit is necessary for me to have the energy to balance my busy life. It is necessary for me to stay sharp in all areas... mental, physical and emotional... and is something that my healthy lifestyle affords me.”

Since starting, Iryna has become a student of the game, learning everything required to optimize her training, nutrition and supplementation. This has allowed her to share that knowledge with her clients, both those that train in her commercial gym and those she helps through her online coaching business (www.irynamccraw.com). Their progress mirrors her own and not only has driven the success of her coaching, but made her work extremely fulfilling. “I can't imagine myself living without working out and the way it makes me feel.”

Iryna's Training Program

As a busy trainer and someone who values her family time, Iryna keeps her training fast-paced and gets things accomplished quickly. This is part of the reason she makes great use of super-setting, to cut down her rest periods. This follows her “working my muscles, not my mouth” philosophy. In addition to being an efficient way to train, Iryna also feels that the short rest
periods contribute to keeping her lean. Here is a typical week's training:

SUNDAY: OFF
 

MONDAY: LEGS
• Alternating Lunge Jumps 3x30 (warm-up) explosive split movement
• Leg Extensions 4x10 super-setted with...
• Walking Lunges 4x20
• Weighted Side Lunges 4x10
• Leg Curls 4x15 super-setted with...
• Abductor Machine 4x25
• Good Mornings 4x10
• Leg Press (wide-stance) 4x30

TUESDAY: SHOULDERS
• Heavy One-arm Dumbbell Press 4x12,12,10,8
• Arnold Press 3x10 super-setted with...
• Palms Up Laterals 3x20 to emphasize front delts
• Alternate Dumbbell Front Raises 3x15 super-setted with...
• Decline Push-ups 3x20
• One-arm Lateral Raise 3x12 super-setted with...
• Full-range Laterals 3x20
• Bent-over Lateral Raises 3x12 super-setted with...
• Plate Front Raises 3x20

WEDNESDAY: CHEST
• Incline Bench 4x12
• Cable Crossovers 3x15 emphasizing the bottom half of the movement
• Heavy Flat Flyes 4x10 super-setted with...
• Explosive Push-ups 4x10
• Flat Dumbbell Press 4x15
• Pec Deck 3x10
• Pullovers 3x15

THURSDAY: BACK
• Dumbbell Rows 4x12
• Dumbbell Deadlifts 4x10 super-setted with...
• Hyperextensions 4x10
• Wide-grip Pulldowns 4x12
• Narrow-grip Pulldowns 4x12
• Wide-grip Behind-the-Neck Pulldowns 4x12
• Bent-over Pulldowns 4x10

FRIDAY: LEGS
• Wide-stance Leg Press 4x15 (light)
• Narrow-stance Leg Press 4x10 (heavy)
• Weighted Walking Lunge 3x20
• Straight-leg Deadlifts 3x15
• Leg Extensions 4x15 super-setted with...
• Adductor Machine 4x25
• Alternating Jump Lunges 3x30

SATURDAY: ARMS
• Dumbbell Skullcrushers 4x10 super-setted with...
• EZ Bar Preacher Curls 4x10
• Incline Hammer Curls 3x15
• Supinating Dumbbell Curls 3x15
• Standing Cable Curls 3x15
• Bar Dips 3x10
• Narrow-grip Pushdowns 4x20

Additional Info

ABDOMINAL WORK

Iryna does not train abs on any particular day or with a specific program. She trains them occasionally and without heavy weights as she wants abdominal development without thickness. She also finds that they already get worked since they are stabilizers for everything from squats to triceps pushdowns.

 

CARDIO TRAINING

Iryna usually doesn’t do any cardio during the offseason to ensure that she maintains her muscle gains. She starts her contest prep diet twelve weeks out, which does not include cardio until four to six weeks out (depends on her fat loss progress and overall conditioning). Her cardio is 30-35 minutes long, four times a week and includes sprints and the Stairmaster in the late evenings. “I like looking ready two weeks before the actual event so that I can polish a few things without killing myself and don't look exhausted and flat,” says Iryna. This level of year-round preparation keeps contest dieting from being torturous. “I guess all of us at some point need to realize everything we do in life voluntarily needs to be enjoyable.”

 

POSING PRACTICE

Iryna practices her posing all year long. “To be honest, I never stop. I think it is fun, improves my posture, and helps me project a natural look on stage.” Iryna makes this part of her consistent regimen.

Iryna's Nutrition Program

“We all know where abs truly are made... in the kitchen!” says Iryna. If you follow a clean diet of healthy foods with proper caloric amounts, you will have no problem seeing your six-pack. Here are examples of Iryna's eating protocol...
 

Off-Season

Meal #1: 1 cup scrambled Liquid Egg whites, ½ cup oatmeal (before cooked) with 1c Carbmaster milk (Kroger brand), 1tbsp unrefined coconut oil, 1tbsp chia seeds, 1tbsp flax seeds

Meal #2: 5oz baked fish with 1 ½ c fresh bell pepper and cucumber

Meal #3: 5oz grilled chicken breast, 1c of brown rice, ½c homemade guacamole

Meal #4: 2 scoops UMP mixed with 1c egg whites, ½c water and ½c ice, 4 low sodium rice cakes

Meal #5: 4oz lean ground beef burger, 4oz sweet potato

Meal #6: 1 scoop chocolate UMP pudding with PB2 spread on 2 apple cinnamon rice cakes

Meal #7: (30 min. prior bedtime) 3oz flank steak, 2 hardboiled eggs (no yolk), ½ avocado

Contest Prep

Meal #1: 2 scoops UMP mixed in 1c egg whites, ½c water, ½c ice, 2 rice cakes

Meal #2: 5oz chicken breast, 10 asparagus spears, ½ avocado

Meal #3: 5oz flank, 5 Brussel sprouts with 2tbsp salsa

Meal #4: (post workout) 2 scoops UMP mixed in 1c egg whites, ½c water, ½c ice and 2 rice cakes

Meal #5: 4oz lean ground beef burger, 4oz sweet potato

Meal #6: 1c liquid egg whites omelet with spinach and mushrooms

Meal #7: (30 min. prior to bedtime) 5oz fish, 10 asparagus spears


As an energy snack, I have a half grapefruit twice during the day.

I drink about one-and-a-half gallons of water a day and add about an extra gallon during pre-contest with extra electrolytes added to the jug.

She has a number of recipes using Ultimate Muscle Protein (UMP) as the base, but her Banana Nut Muffin Tops recipe is her favorite (see below).

BANANA NUT MUFFINS TOPS

• 2 cups UMP Vanilla
• 1 cup apple sauce
• ½ cup sweetener (stevia)
• 1 cup liquid egg whites
• 2 mashed bananas
• ½ cup fine chopped pecans (optional)
• 2 cups oats bran
• 2 tbsp coconut oil
• 1 tbsp baking powder
• 1 tbsp vanilla extract
• 2 tbsp banana extract

1. Preheat oven to 350°.
2. Combine all ingredients.
3. Stir until well blended.
4. Pour into Pam-sprayed muffin top pan and bake about 12-15 minutes.
5. Muffin tops should be firm in the center when done and must be refrigerated or frozen.
6. Pop it in the toaster in the morning or eat cold on the go. Good for pre- or post-workout healthy treat.

Supplementation Guidelines

Iryna has been taking Beverly International supplements since 2004! “I subscribed to the Beverly No Nonsense magazine and also received one of their books about the benefits of taking BI products. It provided easy, step-by-step guidance for beginners all the way up to advanced bodybuilders.” Beverly is more about passing on proper knowledge than selling products. That said, they also have a line of supplements of the highest quality. “Our bodies must recover with best available supplements on the market,” says Iryna. “You can’t go wrong with Beverly. I have been using it for years and it works!”

 

Iryna’s Favorite Beverly International Products
 

Ultimate Muscle Protein: “The one and only! Occasionally, I have tried different brands but always come back to Beverly products for the best flavor, texture and quality. UMP also helps me with my sweet cravings.”

Glutamine Select: “This is the best during/post-workout recovery drink made! Plus, it also contains BCAA (leucine, isoleucine, valine) which helps maximize recovery and build solid muscle.”

Ultra 40: “The ingredients speak for themselves. BEEF it UP!!! This is made to gain lean quality muscle. It contains heme iron, the most bio-available form of iron in the diet.”

Quadracarn: “Quadracarn gives me tremendous energy, drive, pump and muscle hardness. I absolutely love the way it makes me feel.”

 

The Beverly line of products have become a consistent part of Iryna's daily intake. She also lists the Super Pak and/or Fit Tabs among her regular purchases, and adds in 7-Keto MuscLean and Lean Out as a contest approaches. “I also take them during work travel and family vacations.”

The Beverly International products are well-regarded by all members of the McCraw family. Iryna's husband Ron also set a goal to feel better overall and lose weight (he lost 50 pounds) and included Beverly supplements in his diet. 14-year old son Daniel, who plays football, uses Glutamine Select for post-workout recovery. “My 3-year old daughter Eva even likes to sip on my vanilla UMP shakes!”

Since her livelihood is based on providing results, Iryna also makes it a point to recommend Beverly products to all of her clients. “The changes with using Beverly have been unbelievable!” says Iryna. “Supplements help my clients to stay focused and always on top of their game. They are busy people so if I can teach them to incorporate a shake and supplements into their routine, it will easily fit into their hectic schedule and keep their energy levels stable. And the taste of Beverly’s protein is truly the best. I dedicate my life to helping people who want to achieve their goals, and Beverly is a helpful part of that.”

Iryna McCraw serves as a great example of how a person can make the decision to go from a life of quiet desperation to accomplishing amazing things. “With the right nutrition, training, supplements, unwavering focus, determination and belief in yourself, magic happens! I truly believe that there is nothing that is unattainable. Trust yourself. Trust results. Trust Beverly!”

Juggling Act: Balancing Life's Demands with Bringing My Best to the Stage

Juggling Act: Balancing Life’s Demands with Bringing My Best to the Stage

At a Glance: Chad Forrester

Age: 43

Family: Married, 2 children

Occupation: Manager, “Big Box” Home Improvement Store

Training Music: Kill Switch Engage on Pandora

Favorite Contest Prep Meal: Blackened salmon, sweet potato, and green beans

Favorite Cheat Meal: Greasy burger and fries

Favorite Beverly Supplement: Hands down UMP, utterly the best protein I’ve ever had. Tastes incredible, mixes great!

Bodybuilders often experience tunnel vision when it comes to getting ready for a contest. They allow their training schedule, diet, posing, etc. to take over every fiber of their being. Friends and family become alienated. But, it doesn’t have to be that way. Producing a stage worthy physique does not have to consume your total being. The key is maintaining healthy relationships and balance in your life while still getting it done in the gym (and at the dinner table).

 

I was fortunate enough to gain the assistance of prep coach, Ray Binkowski, who explained things to me in Yoda-like fashion. Ray said, “Remember, it’s your family and work which allow you to do what you do.” In other words, real life takes precedence over prep and training. “If you need a day off, take one. If you have a birthday dinner, eat it.” I lived my last prep according to this cardinal rule. My experience was much more enjoyable than my previous contest preps. I could still satisfy my OCD-like personality by following his direction to a “T”. However, he had built enough flexibility into my training schedule and diet to allow me to achieve a balance between family, job, life in general, and bodybuilding.

Life’s Demands

My career is very demanding. I am a retail store manager for a large home improvement company. I work long hours and have to remain somewhat flexible as my schedule can and does often change. Passion for my job is an understatement. And it’s a good thing since much of my pay is tied directly to job performance. During this latest contest prep, a new element was thrown in the mix. Our company is continually looking for ways to give back to our community. Last fall we took on the challenge of completely remodeling a duplex which had been given to a homeless Army Veteran and his family. Although rewarding, I worked on Balancing Life’s Demands with Bringing my Best to Stage the project 12 hour days, 7 days per week for a month in order to complete it on time. This was smack dab in the middle of my contest preparation. I continued to make my lifts in the gym (before or after work) and keep my diet on point whether I was home or on the construction site.

Even more important than my job, is my family. My son plays football for Grand View University in Des Moines, Iowa. Of course I wanted to see him play, so I took several nine hour round trips to Iowa on Saturdays to watch his games. My daughter, a junior in high school, was cheering for Friday night football games and performing on a competitive cheer squad. I didn’t miss out on those either.

The point is I did not compromise the important things in life (being a good husband, parent, leader, co-worker, etc.) for bodybuilding, but I still stepped on stage looking my best. In the remainder of this article I’ll tell you how I got into bodybuilding and provide my training program, diet, and supplement program. This has helped me continue to make muscle gains while dropping body fat, as well as allowing me to stick to my diet while on the job site, traveling to my son’s games, and attending my daughter’s cheering events.

Why I started bodybuilding

I have always been an athlete, was a four letter athlete in high school, and even played a couple years of college football. I trained with weights throughout, but after my organized sports career was over and life stepped in, my lifting became an “on again, off again” (mainly off) proposition. One day in 2006, as my wife and I were getting ready in the bathroom she mentioned that I looked like I had put on a few pounds. That’s all it took. Off to the gym I went. I started with a typical three day per week program, much like how I had trained for athletics. Then I added a fourth day, and eventually a fifth. After a few years of steady training a friend suggested that I think about competing. I did some research and in 2010 I took the plunge into competition. I made a respectable showing, and then took 4 years off to live life. But, the itch returned. I decided to compete again in the OCB Midwest States in November of 2014. I was hoping to attain my natural pro card but the competition was of an extremely high caliber. I was still able to place fourth in the master’s class, and fifth in my open class.

Training, Cardio, Nutrition, and Supplements

Here is one of the best parts of my program – my training, nutrition, and Beverly supplement programs allowed me to step on stage having done NO cardio! That’s right, no cardio! To be honest with everything else I had going on, I don’t know if it would have been possible to do the kind of cardio I had always done for past contests.

In the training program below, almost all exercises were supersetted. This had a two-fold positive effect of cutting down my time in the gym while keeping my heart rate elevated and allowing me to burn more calories each workout.

Train 4 on 1 off, Repeat.

Core exercises are performed at the end of workouts on days 1, 2, and 3. On day 4, I performed a special superset designed to cut up my quads (which were lacking).

Training

 

Core WorkoutSetsRepsRest
Crunch4200
Toe Touch Crunch4200
Bicycle4200
Plank4200
Alt Knee to Elbow42060
Day 1SetsRepsRest
Pullup3150
Dip 31530
Bench Press 480
Bent Row 4830
DB Flye 4830
Wide Lat Pulldown 480
DB Shoulder Press 3120
DB Lateral Raise 3120
DB Front Raise 31230
Core
Day 2SetsRepsRest
Leg Extension4120
Leg Curl4830
Lunge3150
Squat31530
Leg Press3250
Stiff Leg Deadlift31230
Seated Calf Raise3300
Leg Press Calf Raise3830
Core
Day 3SetsRepsRest
DB Curl3120
DB Extension31230
DB Hammer Curl3120
DB Skull Crusher31230
DB Rotating Curl3120
Close Grip Bench31230
Core
Day 4SetsRepsRest
Leg Extension10100
Leg Curl101060
Seated Calf Raise4350
Leg Press Calf Raise41530
Special Quad Cutting Superset: 60 seconds rest after
completing both exercises, repeat for 4-6 sets
Front Squat4-6120
Hack Squat4-61260

Nutrition

2 DAYS IN A ROW - HIGH

 

Meal 1:
2 eggs
4 egg whites
6oz lean meat or chicken breast
¾ cup oatmeal

Meal 2:
2 scoops of Ultimate Muscle Protein
2 tbsp heavy cream
handful of berries

Meal 3:
8oz lean meat, chicken, or turkey
2 cups of vegetables
1 tbsp olive or flax oil and vinegar
8oz sweet potato or 1 cup brown rice

Meal 4:
2 hard-boiled eggs
Greek yogurt with fruit

Meal 5:
8oz lean meat, chicken, or turkey
2 cups vegetables
6oz sweet potato or 1/2 cup of rice

Meal 6:
Protein bar
1 hard-boiled egg

 
2 DAYS IN A ROW - LOW
 

Meal 1:
2 eggs
4 egg whites
4oz lean meat or chicken breast
1 grapefruit

Meal 2:
2 scoops of UMP
a handful of berries

Meal 3:
8oz lean meat, chicken, or turkey
2 cups vegetables
1 tbsp olive or flax oil and vinegar

Meal 4:
2 hard-boiled eggs

Meal 5:
8oz lean meat, chicken, or turkey
2 cups of vegetables

Meal 6:
Protein bar

My Specialized Beverly International Supplement Stack

A specialized supplement stack of Beverly products helped me achieve and maintain balance in my life. UMP made it convenient to stay on track while road tripping to college games or locally for cheer. I felt better and had more energy, drive, focus, and improved health. Week after week I continued making muscle gains while dropping body fat. You read that right; I was building muscle and losing fat at the same time as a drug free athlete. When my day was done, ZMA 2000 helped me sleep like a rock. The Quadracarn/Muscularity combo helped me drop fat without cardio while Density helped me retain max muscle.

 

SPECIALIZED SUPPLEMENT STACK
 

• 4 Mass Aminos per meal

• 4 Ultra 40 per meal

• 1 Super Pak with Meal 1

• 3 ZMA 2000 before bed

• 3 Density per meal

• 3 Quadracarn with 3 Muscularity 3 times per day

 
Why did I use Beverly? My trainer said that it was the only brand he would recommend. That got me researching their products, and after learning about Beverly’s quality and reputation, I decided to go all in. I am so glad I did. I truly believe my prep experience would have been a much different outcome if not for Beverly. Having prepped for contests with and without Beverly International supplements, I can say that with Beverly I gained more muscle, and had more energy and FOCUS.

Six Weeks to Mass and Power

Six Weeks to Mass and Power

Are you looking for a new workout approach? Here’s one that focuses on increasing both your muscle mass and power. Special emphasis is given to developing your shoulders, chest, and pressing strength, aka your “Coat Rack”.

The key to this program’s success is the incremental increase in workout poundage, nutrition, and nutritional supplements each week. Be sure to start at a comfortable level in each of these2035 three key progress areas. Progress gradually, but consistently in each area each week.

 

Here’s the basic workout structure.

DAY 1
• Chest (heavy)
• Triceps (light)
• Delts (light)

DAY 2
• Quads (heavy)
• Hams (heavy)
 

DAY 3
• Chest (light)
• Triceps (heavy)
• Shoulders (heavy)

DAY 4
• Back (heavy)
• Biceps (heavy)
 

 
*Heavy Abs on day 2 and 4.
*Calves – 1 exercise up and down the weight stack for 15 reps per set on day 1 and 3.
 

 

 

Here are the workout specifics (all Protocols are Sets x Reps):
 

DAY 1: MONDAY Amount
Incline Bench Press 6 x 6
Flat DB Press 6 x 6
High Pulls 4 x 4 or Upright Row – 6 x 6
Dumbbell Laterals 2 x 6-8 each way (front/side/rear)
Triceps Pressdown 4 x 6-8

DAY 3: THURSDAY Amount
Incline Bench Press 6 x 6 (use 85% of heavy day)
Flat DB Press 6 x 6 (85% of heavy day)
Shoulder Press 6 x 6
Lying Triceps Press 6 x 6
 

DAY 2: TUESDAY Amount
Leg Press 6 x 6
Squats 6 x 6
Leg Curl 4 x 6-8
Leg Extension 4 x 6-8
 

DAY 4: FRIDAY Amount
Dead Lift 6 x 3 (increase weight each set)
Barbell Row 6 x 6
Curl Grip Pulldown 6 x 6
Barbell Curl 6 x 6
Dumbbell Curl 6 x 6

 

Note: Use the same weight for all sets of a particular exercise except the dead lift. On the dead lift add 20lbs or so each set, so that only your final set will be with your working weight.

The most important factor to the success of this program is that you DO NOT start too heavy. On 6 x 6 exercises start week one with a weight you could perform 12 reps if you had to, but
only do the prescribed six reps. Progress at a pace that allows you to get all 6 reps on all 6 sets each workout throughout the first five weeks. Your goal should be to complete every rep
(Unassisted!) each workout. Only go for an all-out, max effort during the final week!


Six Weeks to Power and Muscle Supplement Plan

 

 

Core Supplements
 

Mass Maker Ultra: add 2 servings (2 scoops each) per day mixed in 12-14oz water or milk to your regular meal plan.

1 Super Pak with breakfast for nutritional micronutrients and muscle building co factors

4 Ultra 40, 4 Mass Aminos, 1 Multiple Enzyme Complex with each meal and shake

Muscle Synergy: 1 serving (8 tablets or 1 scoop) first thing in the morning; another serving 30 minutes prior to workout; and a final serving immediately following your workout. On non-training days, take Muscle Synergy twice – one serving in the morning and another mid-afternoon.

 

Special supplement instruction for weeks 4 - 6
 

Add one additional Ultra 40 tablet and one Mass Amino tablet to each meal on week 4, then another on week 5, and a third additional Mass and Ultra 40 to each meal or shake during week 6. This will end up as 7 Mass tablets and 7 Ultra 40 tablets with each meal during week 6 (about 35-42 tablets each for the day).

For even greater gains add Glutamine Select and Creatine Select to the core supplements as follows:

Glutamine Select: Sip 3-4 scoops mixed in water during training

Creatine Select: Load during week 1 by taking 1 scoop with each meal. For the next 5 weeks take 1-2 scoops daily. On training days, take 2 scoops pre-workout (with Muscle Synergy). Non training days – 1 scoop.

***Beverly Advisor Team member, Steven Wade, devised this program and gained nearly 15lbs of lean mass his first six weeks on it.***

BEVERLY’S BEST Gain Muscle & Lose Fat Nutrition & Training Plan

BEVERLY’S BEST Gain Muscle & Lose Fat Nutrition & Training Plan

We published one of our best Nutrition, Training, and Supplement plans for females. But, we didn’t want to leave you guys out so here we present our best “Gain Muscle / Lose Fat” nutrition program for males along with a workout designed especially for naturals to develop muscle size and strength while expediting fat loss.

 

Nutrition

 

 

Gain Muscle and Lost Fat Nutrition Plan
 

Meal #1: 1 whole egg + 3 egg whites, 5oz lean meat, ½ cup oatmeal


Meal #2: Protein Drink: 2 scoops Ultimate Muscle Protein, 2 tbsp healthy fat (almond butter, flax oil, olive oil or heavy whipping cream), add enough water to make a shake the consistency you desire.

Whole food option: 8oz lean beef, 1 apple


Meal #3: 8oz lean meat, 6oz sweet potato or 2/3 cup cooked brown rice, 2 cups vegetables (broccoli, etc.), salad with 2 tbsp dressing


Meal #4: (same as meal #2)


Meal #5: 8oz lean meat, 2 cups vegetables, salad with 2 tbsp Newman’s Own vinegar and oil dressing


Meal #6: (if you weigh 185lb or more): Protein pudding – mix two scoops Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture. Add 1 tbsp of almond butter, walnuts, or heavy cream.


Beverages: Make sure that you drink at least six to eight 8oz glasses of water each day (that’s four 16oz bottles). Watch out for empty calories in the liquids you drink, juices and regular soft drinks will sabotage your progress. Limit beverages to water, coffee, unsweetened tea, diet sodas, and Crystal Light.


Gain Muscle and Lose Fat Supplement Plan

 

 

ESSENTIAL: Ultimate Muscle Protein (UMP), Mass Amino Acids, Ultra 40
 

UMP: Start with two containers (stick with your favorite flavor or mix it up for variety) and take it as recommended in the meal plan.

Mass Aminos and Ultra 40: Start with one bottle each of Mass Aminos and Ultra 40. (Note: see how Aaron Whitten added 20lbs of muscle naturally using this time tested, proven effective muscle building stack in the “Article” section of BeverlyInternational. com.) You should take 1 tablet each of Mass Aminos and Ultra 40 for every 10 pounds of bodyweight. If you weigh 180lbs that equates to 18 tablets each per day or 3 or 4 with each meal or shake.

 

OPTIONAL: Quadracarn, Muscle Synergy, Creatine Select, Super Pak
 

Over 35: Quadracarn for anti-aging, hormone support and recovery benefits. Take 3 tabs twice daily with meals 1 and 5 for increased recovery, fat loss and muscle building. Add 3 additional tablets on training days with your pre-training meal.

Over 50: Muscle Synergy for its muscle preservation properties.

Added strength: Creatine Select is the perfect add-on to the Essential stack.

General health benefits: Super Pak with your first meal every morning.

 

SPECIAL FOCUS ON WEIGHT GAIN OR FAT LOSS
 

Need to gain weight: Add a Mass Maker Ultra shake (before and/or after your workout) to the above meal plan and Essential supplement stack.

Need to cut fat: Add 2 Lean Out with meals #1, 3, and 5 to the Essential supplement stack.


The Best Muscle Size Workout for Naturals

 

 

This workout program is based around a 1 on/1 off, 1 on/2 off training split. This type of split allows you to work really hard, yet still get maximum recovery. This routine has produced WONDERS in size and strength gains across a wide range of population bases. Chances are it will do the same for you.

 

Muscle Size Workout
 

DAY ONE: CHEST, TRICEPS
• Bench Press: (3 warm up sets of 20,12, and then 6-8 reps);  work sets: 2x6 with 80% of your 1-rep max (1RM); 2x3 (90% 1RM); rep out for 1 set of 8-15 (60-70% 1RM)
• Low Incline DB Press: 1x12-15 (warm up); 2x6-9 (enough weight to fail before 10)
• High Incline DB Press: 3x6-9
• Triceps Pushdown: 1x10 (warm up); 2-3 sets of 6-8 reps
• Pullover and Press: 1x10 (warm up); 2x8-12
• Alternate DB Curl: 2-3 sets of 8-12 reps
• Crunches: 3-4 sets of 15-25 reps


DAY TWO: REST


DAY THREE: LEGS, BACK
• Squats: (2 warm up sets of 15 and then 10 reps); work sets: 3x6-8 (75% 1RM); 1x10-15 (65% 1RM and add 5 half squats at the end of the set); 1x15-25 (50% 1RM and again, add 5 half squats at the end of the set)
• Leg Press: (2 warm up sets of 20 and then 10 reps); 3-4 sets of 6-10 reps (add weight each set and go to failure)
• Bent-Over BB Row or DB Row: 1x12 (warm up); 3x6-10
• Lat Pulldown: 1x15 (warm up); 2-3 sets of 8-12 reps, to failure


DAYS FOUR AND FIVE: REST


DAY SIX: CHEST, SHOULDERS, BICEPS
• DB Bench Press: 1x15 (warm up); 3-4 sets of 6-8 reps to failure each set; 1x15 (for pump)
• Front DB Raises: 1x15 (warm up); 2-3 sets of 8-12 reps
• Shrugs: 1x20 (warm up); 3x8-15 (increase weight each set)
• Straight Bar Curls: 1x20 (warm up); 1x10-15 (to failure); 3x8-12 (to failure)
• Hyperextensions: 2 sets-max reps
• Crunches: 2 sets-max reps


DAY SEVEN: REST


DAY EIGHT: LEGS, LOWER BACK
• Leg Extension: 5x12-16, superset with Front or Smith Machine Squats: 5x8-12
• Leg Curls: 3x10-15, superset with Deadlift: 3x8-12
• Seated Calf Raise: 3x10-15 (add partials at the end of each set)


DAYS NINE AND TEN: REST, AND THEN START OVER WITH DAY 1 WORKOUT

A Note about Poundage Progression:

Here are some guidelines you can use to get the most out of your “Muscle Size” workout. Increase the poundage a small amount (and don’t be afraid to use the 2.5lb plates) the next workout if:

• A. Rep range is 2x6 or 2x3 –and you can successfully get 6 reps (or 3 reps) on both sets
• B. Rep range is 6-8 or 6-9 – and you can get the top number on the 1st set, and 6 or more on each of the remaining sets. Ex: 9,7,6.
• C. Rep range is 8-12 and you can get 12 on the 1st set; or rep range is 10-15 and you get 15 on 1st set, etc.

If you want to gain muscle and strength, while losing fat give this program a try for 16 weeks. If the workout is more than you are accustomed to, start with 1 or 2 less work sets on each exercise. Then gradually work into the full routine. But, even if you are used to training more often or with more volume, please don’t add anything to the routine. It is tested and proven to be one of the most effective workout plans ever. Combine the “Best Muscle Size Workout Plan for Naturals” with the “Gain Muscle and Lose Fat” nutrition and supplement plan for the next 4 months and be ready to see a dramatic positive change in your physique, body composition, and strength.

Beverly’s Natural Muscle Size Supplement, Workout, and Diet Program

Beverly’s Natural Muscle Size Supplement, Workout, and Diet Program

NATURAL MUSCLE SIZE SUPPLEMENT PROGRAM

Here’s what this program can do for your muscles.

Beverly has been building natural muscle since 1967. Natural Muscle Size is one of our most popular supplement programs for three main reasons:

1. Based on client feedback, it is possible to gain 3-8 pounds or more of muscle and measurable increases in muscle girth (e.g. chest and arm circumference) by the time you’ve completed
Levels 1 and 2, and a total of 10-12 pounds of muscle by the time you’ve completed Level 3. (This is natural muscle - not the kind that begins to “deflate” in a matter of days.)

2. It works for everyone from hard gainers to 55-year-olds and beyond.

3. Every supplement in the program is backed by our zero-risk, 60-day, 100%-satisfaction guarantee.

Add it all up, and Natural Muscle Size is about as close to a muscle-building “slam dunk” as you can get. So make a copy today, tape it to your fridge, and follow it level by level, step by step. You can’t help but grow.
 

Who Is It For?

The Natural Muscle Size program is designed for any healthy man who wants to increase the size of his muscles.

How Does It Work?

Start at Level 1 and work your way up to Level 3. Follow the instructions for each level exactly as described.

How Should I Train And Eat During This Program?

Training and diet are critical determinants of your success with any supplement program, of course. You’ll find a training routine and meal plan following this article which will work
fantastic when used in conjunction with the Natural Muscle Size Supplement program.

How Will I Know How Much To Order Of Each Supplement In The Program?

Your needs will vary according to your bodyweight and training routine, among other factors. Simply call or email us and a Beverly Supplement Advisor will help you figure out exactly how much to order of each product so that you don’t interrupt your program by running out.


LEVEL 1: (LASTS ROUGHLY 6-8 WEEKS, DEPENDING)

 

 

ULTIMATE MUSCLE PROTEIN (UMP)
 

Take 1-2 scoops post-workout and 1-2 scoops before bed. On rest (no workout) days, take 1-2 scoops in the morning or afternoon and 1-2 scoops before bed.

Note: If you are a hard gainer or a very active individual who requires additional calories, you can replace UMP with Mass Maker Ultra (MMU), or use both products. If using both products, take MMU post-workout and UMP before bed.

 

ULTRA 40 & MASS AMINO ACIDS
 

Start by taking 6 tablets of each product daily for the first week. Each week thereafter, increase your daily allotment of tablets by 2 until you reach the ultimate dose of 1 tablet per 10 pounds of bodyweight. (Refer to the example below.) Upon reaching your ultimate dose, proceed to Level 2. Spread your daily allotment of tablets across the day in smaller doses (e.g. 2-4 tablets each).

Example: To calculate your ultimate daily dose, divide your bodyweight by 10. If the number you get is odd, round it up to the next even number. For example, let’s say you weigh 170 pounds. 170 divided by 10 equals 17, an odd number. Round this up to the next even number, which is 18. This is your ultimate daily dose of tablets for each of Ultra 40 and Mass Amino Acids. Here’s how you would build up to this dose:

Week 1: 6 tablets of Ultra 40, 6 tablets of Mass Amino Acids daily.
Week 2: 8 tablets of Ultra 40, 8 tablets of Mass Amino Acids daily.
Week 3: 10 tablets of Ultra 40, 10 tablets of Mass Amino Acids daily.
Week 4: 12 tablets of Ultra 40, 12 tablets of Mass Amino Acids daily.
Week 5: 14 tablets of Ultra 40, 14 tablets of Mass Amino Acids daily.
Week 6: 16 tablets of Ultra 40, 16 tablets of Mass Amino Acids daily.
Week 7: 18 tablets of Ultra 40, 18 tablets of Mass Amino Acids daily.

LEVEL 2: (LASTS ROUGHLY 4 WEEKS)

 

 

Instructions: Take the supplements listed below in the doses indicated. Once you have used up your entire bottle of Creatine Select, proceed to Level 3.

 

ULTIMATE MUSCLE PROTEIN (UMP)
 

Same as Level 1.

 

ULTRA 40 & MASS AMINO ACIDS
 

Same as Level 1 (ultimate dose).

Note: Many Beverly clients have exceeded the ultimate dose of Ultra 40 and Mass Amino Acids with great success. For instance, bodybuilder Joe Corbett, who is featured elsewhere in this magazine, recently won his class at the Team Universe in Classic Physique. He takes 8 tablets of Ultra 40 and 8 tablets of Mass Amino Acids at each of his 6 daily meals.

 

CREATINE SELECT
 

Start by taking 1 serving, 4 times daily, for 5 days. This is the loading phase, during which your muscles will become saturated with creatine. Mix each serving with 10 oz (1 1/4 cups) of  water and make sure to drink one of the servings 15 minutes before your workout and another 15 minutes after your post-workout meal. After the loading phase, take 1 serving of Creatine Select daily (either before your workout or after your post-workout meal) until you have used up your entire bottle. Then proceed to Level 3.