The Little Known Secret Weapon That Produces Amazing Results For Thousands of Drug-Free Bodybuilders!

Everyone’s looking for an edge. Sure, a few modern-day supplement discoveries have provided incredible boosts for today’s bodybuilders, creatine for example, but if you constantly search for the silver bullet supplement, you’ll only wind up with holes in your wallet. Years of experience have revealed a few time-tested basics of good bodybuilding nutrition. Knowing about protein and aminos is common knowledge, but there’s another equally powerful, although less popular supplement, known as desiccated liver – AND strength, size, and endurance all typically increase after adding a quality desiccated liver supplement to your diet.

Liver tablets have been a mainstay of bodybuilding almost as long as the sport itself has existed. Stories from the old timers are filled with examples of phenomenal gains they made on liver tablets. This is still one of the most potent training aids a bodybuilder can use.

The Most Underutilized Tool In Muscle Building

The nutritional tool overlooked by so many is a specific formulation of amino acids. Dr. Eric Serrano MD, one of the few, unbiased experts on the topic (as in no financial ties to a supplement company) put it best when he stated, "Amino acid formulations are the most under utilized tools available to the bodybuilding community." Scientific research has demonstrated that athletes under severe stress, (hard exercise, weight training, even trauma) can benefit from the peptide bonded amino acids because they are up to 16 times more effective for repair than whole food sources. Yes, 16 times more effective!

Classic Research Study Verifies Liver Extract Boosts Strength, Endurance, Performance - - And Resistance To Stress And Disease.

It was 1951 when Dr. B.H. Ershoff took three groups of lab rats and fed them controlled diets for a twelve-week period. Group one ate a basic diet fortified with vitamins and minerals. Group two ate as much as they wanted of the same diet plus B vitamins and brewer's yeast. Group three ate the basic diet but had 10% desiccated liver added to their rations. Then the doctor placed the rats one by one into a drum of water, out of which they could not climb. Therefore, it was either swim or drown. The rats in Group One swam an average of 13.2 minutes, Group Two, an average of 13.4 minutes. When the experiment finally was concluded…Group Three rates were still swimming! Group Three swam almost 10 times as long. No other supplement we know has even come close to liver for improving endurance. Since then the reports of people whose strength, muscle mass and endurance have skyrocketed (since using desiccated liver) have been as countless as the stars in the sky.

Ultra 40 – Beverly’s Form of this Most Potent Natural Bodybuilding Aid

Not all desiccated liver is what it says it is. When Beverly set out to formulate our liver supplement, Ultra 40, we had to improve upon an already proven winner. We started with the “best of the best” - the highest grade AAA purified Argentinean liver concentrate. Why?

The Argentine government will not allow their beef herds to be contaminated with DES steroids, growth hormone or pesticides. Back before steroids, bodybuilders were taking 7.5 or 10-grain tablets and swallowing 1000 tablets a week was very common, (that’s 100 plus a day!). So our next move was to use technology to increase the potency packed into every tablet, because no-one wants to swallow 100 pills a day! Then we worked until we had a formula that contains only trace amounts of fat and cholesterol. What we created had FORTY-FIVE TIMES THE NUTRITIONAL VALUE of whole beef liver AND all the nutrients and enzymes of raw liver, PLUS - all the essential amino acids to pack on muscle - but none of the toxins or fats found in whole beef.

A plethora of nutritional factors occur naturally in liver:

High quality protein and amino acids
Blood building heme iron (the form absorbed best by the body without toxic buildup)
Energy modulating B-vitamins including B-12 and Folic Acid
Nucleic acids (RNA/DNA) for proper amino acid utilization and cell growth
Fat metabolizing lipotropics (choline and inositol)
Antioxidants Co Q10 and selenium
Minerals such as phosphorous, copper, zinc, and GTF chromium (insulin regulator)
Anti-fatigue and growth factors such as cytochrome p-450.

How Ultra 40 Will Work For You...
Beverly’s Success Formula

A secret at Beverly International that produces more champions than anything we’ve seen is definitely the combination of taking Ultra 40 Tablets and Mass (our amino acid tablets) at each meal. The addition of only four Ultra 40 tablets and four Mass tablets per meal for five meals per day can make a tremendous difference in your physique.

This simple-but-effective supplement program will add up to sixty-five grams of the highest quality protein to your daily intake. The addition of this protein at each meal can have a very positive effect on your hormonal response to eating (more muscle building and fat burning hormones; and less fat storing hormones are produced). Over three months time you will have ingested almost 6000 grams of additional protein, and 24,000 calories of the highest quality nutrients available.

Since it takes approximately 3500 additional calories to gain one pound of bodyweight, dividing 24,000 by 3500 results in a net gain of approximately seven pounds more than if you hadn't taken the Ultra 40 and Mass. It’s no wonder Beverly clients who compete naturally are coming into their contests leaner, yet 5 - 10 pounds heavier than before taking Mass and Ultra 40!

Here’s How to Take Ultra 40 For Best Results

The amount of Ultra 40 that you should take depends on your level of training and energy needs. Beginners can start at six tablets per day (two per meal), and intermediates should take no less than six liver tablets per meal over three meals or 3 - 5 tablets per meal over 5 - 6 daily meals. Start with 1 - 2 per meal and every week add an extra tablet until you reach the desired level. Advanced bodybuilders make fantastic progress on 30-40 liver tablets per day over periods of time. We suggest women take 9-18 tablets per day.

Advanced muscle-building tip: also a favorite trick of Vince Gironda. Take 2-4 Ultra 40 liver tablets and 2-4 Mass peptide-bonded amino acid tablets on the hour (or even every half hour) throughout the day. Clients have reported muscle gains of 1-2 lbs a week using this method.

These amounts allow you to take in tremendous amounts of protein and nutrients without large amounts of food. You should build up gradually to this amount to avoid upsetting your digestion. While desiccated liver is not considered the cure-all it once was by bodybuilders, it has proved time and again invaluable in breaking through those sticking points in your strength as well as contributing to improved energy flow on a restricted diet. In short, Ultra 40 delivers results.

If You Can Only Take One Supplement It Should Be Ultra 40

You know to build muscle it’s imperative that you intensify your rep and set efforts in the gym. But it’s truly the other 23 hours of nutrient loading outside the gym that determines whether or not you’ll make the gains you’re after. If you’re seriously interested in getting the most out of your training stick with the basics of good bodybuilding nutrition and that means Ultra 40.

Ultra 40 is the staple of any good nutrition program and with 500 per jar; you just can’t find a better value…ALL WITH GUARANTEED RESULTS! For added recovery, increased strength, and increases in lean muscle mass, call today and try Ultra 40 for yourself at
800-781-3475.

Desiccated liver contains nucleic acids for proper amino-acid utilization, a growth factor and an anti-estrogen factor, that keeps testosterone levels high, and is also a great anti-toxin.
- Vince Gironda, the "Iron Guru"

For Serious, Truly Committed Bodybuilders Here’s Your Key to Becoming the “Best of the Best”

Do you eat, sleep, live and breathe bodybuilding? Do you demand a level of achievement and excellence that is higher than most? If so, you’re probably already doing all the “right” things to reach your goals. Still, you may have noticed that it’s extremely difficult to have real breakthroughs. You’re not alone. You, like many in the bodybuilding community, may have missed a powerful, yet little known truth…one that bodybuilders are most guilty of overlooking.

It’s something that will make a change in your gains comparable to turning silver to gold…turning a contender into a champion. It can prevent any of the training you
do, (every single set, rep and every dollar you spend on nutrition) from simply being wasted! So what’s the solution?

The Most Underutilized Tool In Muscle Building

But don’t be fooled into thinking “any old amino supplement” is as good as the next. To provide the most benefit, the amino supplement must be composed of pancreatic (enzyme) digests of protein and peptide-bonded amino acids that are readily available for your body to use. The scientific measure used to determine this is the amount of nitrogen found in the supplement, (called the Amino Nitrogen/Total Nitrogen rating), and the most superior amino supplement on the market is MASS, the amino tablet Beverly created that is truly different.

Specifically formulated to provide the rare benefits of rapid absorption and complete utilization, MASS Amino Acids (MASS) begins absorbing in minutes for a rapid anabolic effect, unlike whole food proteins that can take up to 4 hours. But, unlike other rapid absorbing protein sources, Mass is not burned as an energy source, its muscle building value stays intact.

MASS acts as a trigger to force more gains from your food.
MASS provides PEAK nitrogen retention that triggers SPEEDY muscle growth.
Stimulates energy metabolism and enhanced protein synthesis during training.
MASS spares your precious muscle tissue protein.
MASS gives you higher workout energy levels, a better pump and greater mental alertness.

Again, the Amino/Nitrogen/Total Nitrogen ratio is the key to determining how good your amino tablet or capsule really is. One way to think of how important the high nitrogen content of Mass is to your growth is to use the analogy of what happens when you use a “Miracle Grow” additive on a plant. You get a bigger, healthier, greener plant almost instantly. The key reason for this amazing growth is the nitrogen!

MASS Takes On The Competition And Guns ‘em Down!

We don’t mean to sound sensationalistic, but the fact is no other amino acid product holds a candle to Beverly’s MASS. In two double blind studies, Beverly’s MASS amino acids had the highest nitrogen rating of any amino acid in our entire industry. MASS allows for continual protein availability - that means it is not necessary for your body to break down muscle, to supply amino acids for other vital functions such as enzyme production and organ maintenance.

MASS supports an anabolic environment for your muscles throughout the day—preserving muscle mass even during low calorie periods. In other words, the work you do in the gym…stays! Beverly International's had excellent results with our drug free bodybuilder clients who use Mass Amino Acid tablets for increased lean body mass and enhanced recovery from high intensity training.

What Can Happen By Taking Ultra 40 and Mass Aminos Together?

Here’s just a few of the hundreds of letters we’ve received about this powerful stack:

Three Months on Mass and Ultra40 Did What a Lifetime Hadn’t
I've worked out for most of my adult life, and in just 3 months of taking Mass and Ultra40 (six- tablets every time I eat) I now have a look and shape I could never attain before. I am almost 53 years old, but people think I'm much younger. I donate blood every 56 days, and after my last donation I received a letter telling me that I had platelet and plasma quality found in only one in a million donors. I attribute this to Ultra 40 and Mass Aminos... Beverly delivers the utmost quality…the results speak for themselves! There are other quality companies out there, but I rank Beverly #1.
- Bobby Taylor, Gulf Breeze, FL

Five Pounds in Two Months - Not Bad for a 60 Year Old!
I've put on 5lbs in the two months that I have been using Ultra 40 and Mass. I've never used supplements before and obtained results very rapidly. I'm by no means a pro and I'll be 60 next year.
- J.M. Sigears, KS

Mass and Ultra 40 - My Lean Muscle Guardians
I've been a Beverly user for over 10 years now. Those of us who have used Mass and Ultra 40 for a long time might not see the big gains that new users do, but that doesn't mean they aren't an important part of our nutritional plan. Case in point: I had to undergo surgery on my nose in October for a septoplasty and lower turbinate resection, and the breathing tube gave me a sore throat for about two weeks. While I was recovering, I just couldn't swallow the Mass or Ultra 40. I didn't really think this would affect my lean mass that much. To make a long story short,
I didn't make any other dietary changes. But a month later (still no training and no Mass or Ultra 40) my 9-site skin fold was exactly the same (47) only I had lost 14
lbs of lean mass going from 174 down to 160… it just reinforced what I already knew… MASS and Ultra 40 are a foundational part of my nutritional plan.
- Roger Becker, Naval Surface Warfare Center, IN

MASS Fills Your Muscular Pipeline with the Fuel that Kick Starts Protein Synthesis, Reduces Catabolism, And Improves Nitrogen Retention!!

Mass has been around the muscle building block. Its reliable effectiveness shields it from cheap shots by knock-off newcomers. They don’t stand a chance. Mass is the undisputed Godfather of organized gains. It always gets the job done. It provides you an offer you shouldn’t refuse.

Here’s How You Use Mass to Get Great Gains

Take 2-4 Mass tablets with each meal or snack. This method increases your net protein utilization from each meal resulting in more lean muscle growth each day.
Take 4-8 (based on your bodyweight) Mass tablets before training and 4-8 tablets after training. Puts your body into a positive nitrogen balance conducive to muscle growth.
Feed your muscles while you train. Take 12-24 Mass tablets while you train – (2-4 every 10 minutes throughout your workout)
Bonus*** keep your body in a positive nitrogen balance all day long – take 2-3 Mass tablets every half hour throughout the day.

AND JUST WHEN YOU THINK YOU’VE GOTTEN ALL YOU CAN GET FROM MASS – THERE’S ANOTHER (ALMOST EFFORTLESS) WAY TO MAKE YOUR RESULTS EVEN MORE ASTOUNDING!

It’s true. Begin taking MASS by itself and we guarantee you’ll experience a dramatic difference…but why not go for a real one-two power punch? Stack MASS tablets along with Ultra 40 liver tablets year round for added lean mass gains. You’ll be in good company, as that is exactly what most of the ‘Beverly’ champion athletes do*.

Listen. If you do everything you possibly can to reach your bodybuilding objectives and still don’t reach them then that’s fate, not something to be ashamed of. But, if you let neglect or a lack of applying knowledge that is proven to make a difference stop you just shy of your dream…you’ll wind up with a painful sense of regret. It doesn’t have to be that way.

Adding Beverly’s MASS Aminos to your daily nutrition can and will make a difference. Call Beverly today at 800-781-3475. Try Mass Aminos for yourself.

*Mass and Ultra 40 have a track record that is unequalled by any other non-steroid compound for predictable gains in lean mass! Natural bodybuilders interested in maximum size should do everything possible to get the greatest protein spectrum and utilization. Mass and Ultra 40 are a convenient way to get an amazing and unique amino acid profile to compliment what surely is missing from whole food.

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

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

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.

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

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.

Pro Ball To Olympic Weightlifting

Age: 26

Occupation or Education: Sports Performance Coach/ Supplement Representative at Superior Athletic Advantage

Residence: Barrington, Illinois

Years training: Trained periodically for college baseball. I have been consistently training about 2 years.

Height: 6'

Weight: 220

Favorite Bodybuilding Meal: Turkey burger and mixed nuts

Favorite Supplements: Super Pak and Muscle Synergy. I take Super Pak every day with my first meal. I drink Muscle Synergy first thing in the morning and in my post workout shakes. Super Pak helps me run on all cylinders and Muscle Synergy helps with explosive strength and recovery.

Music: Tool and Skrillex

Most Inspiring Book: Tony Robbins, Awaken the Giant Within

Hobby or interests outside bodybuilding: Baseball and drums

Words to live by: Every man dies. Not every man really lives.

I was raised in the Chicago area and played baseball my entire life. I attended Augusta State University on a full baseball scholarship where I also studied Exercise Science. During that time I lifted weights periodically, but did very little sport specific exercise. After college I signed with a professional team, the Normal Cornbelters (www.normalbaseball.com), where I continued playing baseball until I suffered a career ending torn rotator cuff diving headfirst into home plate.

With my baseball career over, I found my way to Superior Athletic Advantage, a strength & conditioning facility in Barrington IL. I started as an intern studying under former Olympic weightlifters and Division 1 strength and conditioning coaches. Superior Athletic Advantage incorporates Olympic weightlifting as a tool to help athletes develop explosive strength. I really liked the fact that weightlifting, unlike baseball, is an individual sport where you have much more control over your success. The more I learned, the more interested I became in Olympic lifting.

TRAINING

Olympic weightlifters train very different from bodybuilders. For example, I perform squats and a variation of the classical lifts (snatch, clean and jerk) almost every day, where a bodybuilder would typically not train the same body part two days in a row. In weightlifting there is less emphasis on the eccentric (negative) portion of the movements, which causes the majority of muscle damage. This allows Olympic lifters to perform the lifts more frequently. Many Olympians often perform the same lifts twice a day!

My training can almost be described as a split routine, but instead of splitting up body parts, I am splitting movements by working them from different positions. For example, Monday I might do snatch pulls from the floor and on Wednesday, snatch pulls from the high blocks. That way I am able to work the same movement more frequently without overtraining. Another benefit of working the lifts from different positions is that you can focus on a weakness. Maybe you have a very strong pull off the floor but lose your form once you pass your knees. If I am coaching someone with this problem I may have them snatch from the blocks to eliminate the first pull. This will help the lifter gain a better feel for the second pull. [ed.note - Olympic lifts like the snatch and clean are broken down into “2 pulls” for training purposes]. My philosophy is pretty simple… Work the body in pieces, prioritize your weakness, and then put it all together!

I generally will do about 3 weight progressions with 2-4 sets at each weight (6-9 sets total per exercise) and reps ranging from 1-4. Start at 50-60% and add 10-15% each progression working up to about 85-100% of 1 RM.

Here is an example of a typical week of my training.

In order to move big weights in weightlifting, you have to be able to squat and deadlift a higher percentage than what you are trying to achieve in the classical lifts. This leads to great strength, big legs, a thick back, and monster traps.

My advice to any bodybuilder would be to prioritize heavy compound movements like bench, squats, and deadlifts. Then incorporate variations of the Olympic lifts for higher repetitions in order to achieve more hypertrophy. Performing these lifts will also help your body achieve better symmetry. Also, fast, heavy, compound movements activate more fast twitch muscle fibers, which have more potential for growth. I normally don’t do cardio, but on my lighter days I take shorter rest periods to get my heart rate up.

DIET & SUPPLEMENTS

My main focus is to make sure I take in enough calories. I train at a very high intensity and my metabolism is like a furnace. I try to take in as many good calories as possible. When I have trouble taking in enough calories, I make due with protein shakes and sip on Glutamine Select throughout the day.

Breakfast: 2 cups of oatmeal, 2 scoops of Muscle Provider, 1 cup of mixed nuts

Lunch: 2 chicken breasts and 1sweet potato

Dinner: steak, bag of mixed vegetables with cheese

Since starting weightlifting, I have been part of three competitions. I placed 2nd twice and 3rd in the other. My goal is to be ranked first in the country…and after that who knows. My advice to anyone is to keep training hard, keep learning, and surround yourself with people that are going to support you. I am very excited to see where this new sport takes me as it is my new passion in life.

My current best lifts are:

Squat: 235kg (517lbs)
Clean: 182kg (400lbs)
Jerk: 173kg (380lbs)
Clean and Jerk: 170kg (374lbs) Snatch: 133kg (293lbs)

*** All of my lifting videos can be seen on the Superior Athletic Advantage Facebook Page!!!

My First Bodybuilding Contest

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.

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

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.

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You Are Never Too Old To Try Something New

Age: 55

Occupation: Certified Public Accountant

Family: Husband, Don, married 18 years. Plus, we are fur parents to SIX cats: Bobby, Rocco, Mojo, Sweetie, Teddy, and Pippy

Current Residence: Waynesville, NC

Years training(total): 40+ years (began in the late 1970s running track)

Height: 5’7"

Weight: Off Season 152, Contest 136

Favorite Fitness Meal: Chicken and rice with avocado and a sprinkle of cayenne pepper and salt (both help me drink more water) plus a square of 86% intense dark chocolate.

Favorite Beverly Supplements: Multiple Enzyme Complex with each meal as digestive enzymes decrease as we age; PBP (Plant-Based Protein) at least one scoop daily mid-morning or when hungry; 1-2 scoops Glutamine Select before and after training to flood my system with amino acids; and 7-Keto MuscLean/Lean Out stack – 3 caps of 7-Keto MuscLean and 2 Lean Out upon waking and again before training to maximize fat loss when contest prepping.

What would you recommend to someone who has never used Beverly supplements before? Make sure you are getting enough protein and choose one of Beverly's fine protein products to meet your protein goals. I choose PBP since I have eliminated dairy, but I have used UMP and Muscle Provider, which are excellent protein sources.

Music: Classic Rock

Most Inspiring Book: Deep Nutrition by Catherine Shanahan, M.D.

Hobbies or interests outside Bodybuilding: Horses/Rodeo, Track Cycling, Cats

Words to live by: You are never too old, and it is never too late to try something new.

People are often surprised to learn I am 55 years old and a competitive bodybuilder. I usually explain that I am a latecomer to the sport but have been a lifelong athlete. I started as a runner in middle school and high school and then college. I was a middle-distance runner and decent at it. After graduating college with an accounting degree, I was a busy CPA living in the Midwest and did not have a lot of spare time for athletic pursuits. Still, I kept in shape by running, swimming, or occasionally riding a bicycle. Then I moved to the mountains of western North Carolina in the late 1990s and joined a gym where I started to weight train. I remember doing the "Body For Life" Challenge that was popular at the time. I did cardio and weights on alternating days and loosely followed the meal plan, and while I looked pretty good, I never achieved the Rachel McLish, Cory Everson, or Monica Brandt look that I desired.

I began riding road bicycles with a local group about that time. We had a mock World Championship race every Tuesday night. Then, one day I decided to do an actual race. Soon I was hooked on bicycle racing, became serious, and even had a cycling coach. Weight training was an integral part of my winter training. I lifted as heavy as I could, with a big emphasis on heavy squats and leg presses.

Every year I wrote goals for the season. And one of my noncycling goals that showed up year after year was to "Have a Monica Brandt Physique." Of course, I didn't achieve that physique while racing bikes, but I did rise quickly through the racing categories and became a Category 1 road and track cyclist, and competed at the elite and masters levels. I won 7 Masters National Track Titles and was runner up twice at Elite Track Nationals during my bicycle racing career.

Then in 2008, during a stressful time of my life, I was getting in hours on the bike, weight training, and working as a CPA in the middle of tax season. My body revolted with incredible swelling in my knees and a diagnosis of RA (Rheumatoid Arthritis). I was shocked and scared I would never train or race again. Luckily, I got it under control within a year with medication, but it ended my bike racing career.

While waiting and hoping that my RA would go into remission, I kept busy with all kinds of activities, including showing cats at cat shows and sewing crafts to raise money for my local animal shelter. I did bodyweight-type workouts for several years and occasionally went to the local gym for a morning boot camp class. Finally, my RA was in remission, and I felt that competitive "bug" again. I was now 50 years old and realized I still had that unfulfilled goal of achieving a "Monica Brandt Physique" and doing a bodybuilding competition.

Bodybuilding Success

It was January 2017. I looked "fit" and had some muscle, but I knew I would need some help if I was going to compete. I contacted Anthony Tiller, owner of Underdog Performance Training and Fitness, Inc. Anthony assessed my physique, put me on a training plan, and set my macros with the goal of a June 2017 show. My body responded quickly, and I was ready early (12 weeks into prep). Ironically, a small natural bodybuilding federation hosted a show in Franklin, NC, just 45 minutes from my house. I entered the old school women's bodybuilding division, just like my idols from the 1990s. My routine consisted of pure bodybuilding poses performed in the classic manner. I was a nervous wreck on stage, then I heard a stranger going nuts cheering for me in the audience, and it put a huge smile on my face. At that moment, I fell in love with being on stage and knew I wanted more. I was the only entrant in women's bodybuilding, so by default, I won.

I met John Lankford at the show, the promotor of the Carolina Supernatural Show, and a Beverly ambassador. John had been featured in Beverly's No Nonsense Magazine and introduced me to Beverly International supplements. As a 100% all-natural athlete, I always look for quality products that provide results. I researched the products online and started using UMP protein powder, Glutamine Select, plus the 7-Keto/Lean Out stack. In June 2017, I competed in the SNBF Carolina Supernatural, and I won the whole thing! I won my class and the overall in women's bodybuilding, my pro card in the SNBF, and the best poser award. I became hooked on the sport and the friends I was making. It was like no other sport in which I competed because, to my complete surprise, everyone was supportive, helpful, and friendly.

In late 2018, I competed in Women's Physique for the first time. I love the beautiful posing style in Women's Physique. I won my class and qualified for an NPC national level show in 2019. I competed at the national show but, as a natural athlete, did not have the mass required to be competitive; plus, I had overdone cardio in my prep. Some women may need a lot of cardio, but I learned that excessive cardio combined with a prolonged deficit diet resulted in muscle loss. I ended 2019 upset with my results but ready for a long break. And then we all got a long break in 2020 when COVID hit, and shows were canceled all year. I was fortunate to have access to a home gym and stayed consistent with my training, diet, and supplement programs throughout the year. I always tell people consistency, not perfection, with training and diet is key!

In 2021, I set my goal to earn my pro card at the OCB Jack Kings Classic in April, then make my pro debut at the Yorton Cup in October 2021 in Pittsburgh. I enlisted the help of Terri McBee of Team Hardbody Coaching to help me dial in a diet and cardio regimen that would help me maintain mass yet lose the fat I needed to be stage-ready. I refer to this prep as "the best prep ever." It was slow and steady, and cardio was kept to just the right amount so that my body was never overly stressed. I followed an IIFYM style nutrition plan and was consistent with the Beverly supplements that work for me. On show day, I shined, and I felt fantastic. Everything had gone perfectly in my prep. In the Pro Women's Physique Division, I won my class B (the tall class) and came in second overall at the Yorton Cup.

Nutrition

While I follow an IIFYM approach year-round, I eat clean 80% of the time during the off-season yet splurge with a high-carb Saturday of pizza and wine. My daily calories in the off-season are in the 2,300 Kcal range, and my Carb/Protein/Fat percentages are typically 40/30/30. My protein intake is the same year-round, both off-season and contest prep, at about 1.1 to 1.2 grams per pound of bodyweight. (Note that I weigh my protein in ounces but all my other foods in grams).

For contest prep, I buckle down and gradually drop my carbohydrate and fat intake each week. My Carb/Protein/Fat percentages are more like 40/35/25 a few weeks out from a contest then 40/40/20 right before a contest.

A typical meal plan for me close to a contest date looks something like this: (about 1650 Kcal and 40/40/20 Carb/Protein/Fat)

Breakfast: Coffee with collagen powder. Then, 5oz chicken breast, 100 grams white rice, and a mandarin orange
Snack: 1 scoop PBP powder, 1 square 86% dark chocolate
Lunch: 5oz chicken breast, a very large bowl of spinach, 60 grams avocado, 100 grams asparagus, 100 grams Brussels sprouts, 50 grams sweet peppers, 2 pickle spears, 100 grams white rice (or 120 grams sweet potato)
Snack: 1 scoop PBP powder and one mandarin orange
Supper: 5oz chicken breast, 100 grams asparagus, 100 grams white rice (or 120 grams sweet potato)
Snack: 1 square 86% dark chocolate, 10 pistachios

Prep Tips: I prepare enough food for several meals when I cook. I make sure that I have food cooked for the next day. I cook enough rice to last several days in a large rice cooker. I bake 4-5 sweet potatoes at a time and at least 2 pounds of chicken breasts, so I have plenty for all my meals.

Supplements

I take the Beverly basics year-round for muscle retention, strength, and digestive support. I add the contest prep supplements to the basics about 12 weeks from a contest.

Time of Day	Beverly Basics	Added during Contest Prep to Maximize Fat Loss & Energy
Upon-Waking	6 GH Factor 5 Density 8 Muscle Synergy tablets 3 Quadracarn	3 7-Keto MuscLean 2 Lean Out 2 Energy Reserve
Beakfast	1 Multiple Enzyme Complex 3 Joint Care plex	1 Lean Out
Snack	1-2 Scoops PBP
Lunch	1 Multiple Enzyme Complex 3 Quadracarn	1 Lean Out
Pre-Workout	1-2 scoops Glutamine Select and Up-Lift if I feel the need 8 Muscle Synergy tablets	3 7-Keto MuscLean 2 Lean Out 2 Energy Reserve
Dinner	1 Multiple Enzyme Complex 3 Quadracarn	1 Lean Out
Before Bed	6 GH Factor

Cardio

I often go outside for a nice, easy ride around town on my road bike in the off-season. I do this without trying to accomplish any heart rate or interval goals, and it's just for fun with my spouse and to be active. During contest prep, my cardio builds to a maximum of 30 minutes of HIIT 3 times a week. I like HIIT cardio because it is fast, effective, and does not require hours of slogging away at cardio.

I want to emphasize that you need to find cardio that is enjoyable and fun. For me, that is HIIT cardio on a bike trainer combined with a post-workout stress-relieving walk if possible.

Training

My training advice is to always lift as heavy as you can for the rep range you are aiming for so that the last two reps are challenging. My training doesn't vary too much in the off-season compared to competition mode. The biggest thing that changes for me during contest prep is my diet and slowly adding in more cardio time.

My current training routine focuses on building all muscle groups, and I am trying very specifically to focus on a mind/muscle connection and get into the muscle fibers.

(Note I always do a light warm-up of 5 minutes on the elliptical or just a simple overall bodyweight movement series with squats, lunges, push-ups, and arm swings for 5 minutes.)

On exercises with an asterisk (*), add weight to each set while decreasing reps.

Day 1: Chest/Biceps
Bench Press 3x6-10*
Incline DB Press 4x6-10*
Barbell Curl 21's 3x7/7/7 (half rep at bottom, half rep at top, complete rep)
Superset: Decline Push-Up 3x10-12 w/ Hammer Curl 3x10-12
Superset: Dips 3x10-12 w/ Incline DB Curl 3x10-12

Day 2: Shoulders/Abs
DB Shoulder Press (or use Smith Machine) 3x6-10*
DB Lateral Raise 4x8-10
Superset: Arnold Press 3x10-12 w/ DB Upright Row 3x10-12
Triset: Bent Over Lateral, Plate Front Raise, Face Pulls 3x10-12 each
Superset: Plank 4x60 seconds w/ Bicycle 4x30 full reps

Day 3: Break

Day 4: Legs
Leg Extension 3X10/10/10 (3 drop sets)
Superset: Leg Press 3x15-20 w/ Goblet Squat 3x15-20
(put heels on a plate to put more tension on quads)
Barbell Squat 3-4x15
Walking Lunge 4x10 steps each leg
Superset: BB Good Mornings 3x10-12 w/ Lying Leg Curl 3x10-12
Superset: Abductor machine 3x15 w/ Seated Calf 3x15-20
Superset: Adductor machine 3x15 w/ Standing Calf 3x15–20

Day 5: Back/Triceps/Abs
Pull-Ups with Assist Band 3x10 OR Pull-Up Negatives 3x6
Barbell Deadlifts 2x8-10 warm-up, 3x8-10 working weight
Close grip Cable Row 3x10-12
Superset: DB Pullover 3x10-12 w/ BB Lying Tricep Extension 3x10-12
Superset: Bench Dip 1x12-15 w/ Reverse one-arm Cable Extension 1x10-12
Superset: Cable Crunch 3x15 w/ Crab Reach 3x10-12 (each side)

In Closing

Every person needs to learn their body and pay attention to what works for them. We are all unique, and the key is to find the food, supplements, and training that maximizes your potential. Based on food sensitivity testing, I personally avoid wheat, gluten, dairy, eggs, almonds, and several other foods. Avoiding these foods has made a dramatic difference in my digestion and physique. I also work hard to manage my RA and arthritis. The best remedy is staying active, maintaining a healthy diet and weight in the off-season, and stretching. I believe the fountain of youth can be found in lifting weights and staying active, eating nutritious real food, taking quality supplements, and having a healthy, positive mindset. Keep Pushing!

Out Of Shape For 20 Years, Now I’m In The Best Shape Of My Life at 44

Age: 44

Occupation: Director of IT

Family: wife Tracie

Residence: Fishers, Indiana

Years training: 5

Height: 5'9"

Weight: 175

Favorite Bodybuilding Meal: My bedtime snack and favorite meal of the day is 1 scoop UMP Cookies and Cream, 1 scoop casein protein, 1 tbsp peanut butter or almond butter mixed into a pudding (or use walnuts instead of nut butter). I also mix in BCAAs, Glutamine, and Creatine.

Favorite Supplements: UMP, Muscle Provider

What would you recommend to someone who has never used Beverly supplements before: Start with Ultimate Muscle Protein, you’ll be hooked!

Music: Lecrae, Tedashii

Most Inspiring Book: Joel Osteen, Become a Better You

Hobby or Interests Outside of Bodybuilding: Duathlon, triathlon, martial arts with Gary Hoyd at Elite Martial Arts in Indianapolis.

I REALLY enjoy competing and pushing myself to be better each show. But, having spent years abusing my body in a number of ways, I also appreciate my renewed health and peace of mind. I want to be healthy and fit more than I want to "get huge". I want to build as much muscle as I can without risking my health. Therefore, when I decided to get back into weights, I knew that I would NOT use steroids or any other unhealthy means of building my body.

I have learned that there is no single workout, supplement, food, or tip that is a magic bullet. Making dramatic changes to your physique and maintaining those changes (for the average, drug-free person) requires a lifestyle change that includes consistency, hard work, and daily dedication to diet. Nothing truly good in life comes easily (if it did, we wouldn't appreciate it!!). However, good quality supplements can be a tremendous help, and you may never reach your full potential if you don’t find the right ones! I started using Beverly supplements in 2009 and have made major improvements since that time!

Preparation for a Contest

I normally don’t make drastic changes before a contest. I stay lean year round, so I normally only have to lose 6-10 pounds for a show. My first couple of years competing I’d gain 20-30 pounds in the offseason and then had to diet for 20-30 weeks to lose all the fat. I found this was unnecessary and borderline unhealthy.

Now I alternate shorter cycles of building up and leaning down, staying closer to my competition weight. For example, in the off season I might concentrate on building mass for 6 weeks and then lean down for 3 or 4 weeks to trim off any extra fat I’ve gained. I try to stay between 6% and 10% percent bodyfat, so I look better year round. In the 4 weeks before a show, however, I get below 6% and I have to lighten up on the amount of weight I lift. My primary diet change during the final 4 weeks before a contest is to eat less in my big post-workout carb meal.

I eat 8 or 9 times a day, shooting for 30 grams of quality protein at each meal. I use 1.5 times my bodyweight as the measure for the number of protein grams I shoot for each day. To illustrate, at 175 pounds I make sure I’m getting (1.5 x 175) or about 260 grams of protein daily. Sources include tuna, chicken breast, salmon, and a quality protein shake such as Beverly Muscle Provider or UMP. I eat lean beef once or twice a week. I use Beverly UMP mixed with casein before bed (mixed into a pudding with organic peanut butter or organic almond butter).

I eat moderate amounts of carbs with each meal. I have a slightly larger carb meal for breakfast (my breakfast carb of choice is oatmeal), and I usually stick with broccoli or carrots at each of the meals during the day. Post workout, I have dextrose and honey on a sweet potato to facilitate a good insulin surge, as well as growth hormone release. Both of these hormones are critical for muscle growth. They help increase protein synthesis and hypertrophy as well as decrease protein breakdown and excretion.

As an alternative post workout meal, I sometimes have dextrose on rice cakes with peanut butter and organic raw honey. As you can see, the bulk of my daily carbs come post-workout.

I get quality fat sources through 100% peanut butter or almond butter (organic), walnuts, or almonds. Whichever of these I choose, I usually mix them into my UMP pudding at night before bed or I will have some with a meal or two during the day. I also drink 2-3 gallons of water each day, mostly through huge 48oz protein shakes (wa-ter mixed with Beverly Muscle Provider or another hydrolyzed protein depending on the time of day).

Each week, I have cutting and build-ing days. On days when I train my better body parts or cardio only, I restrict carbs but keep protein at my usual amount to retain muscle. Then on the days when I train my weaker body parts (or those I am specializing on) I will have a surplus calorie day by eating more carbs, particularly post workout.

Here is an example of a "build day" for me right now. This assumes I did a 45 minute run in the morning and a solid 60 minute weight training workout in the evening with an additional 20 minutes on a cardio machine.

6 AM: Pre run 1/4 scoop protein shake

6:15 AM: Run 4.5 miles (between 40 and 45 minutes)

7:20 AM: 1 1/4 scoop Beverly Muscle Provider in 48 oz water, 3/8 cup oatmeal

9:30 AM: 5 oz can tuna, 4 oz carrots

Noon: 1 1/4 scoop Beverly Muscle Provider in 48 oz water, vegetable stir fry or a large salad

2 PM: 5 oz can tuna, broccoli or garden salad

4:30 PM: 1 scoop Muscle Provider in 32 oz water, 4 oz carrots

6:45 PM: Cardio machine for 10 minutes, followed by weight training for 45-60 minutes, followed by 10 more minutes cardio.

8 PM post workout: 1 scoop hydrolyzed whey mixed with 48 oz water, 1 sweet potato with dextrose and honey.

10 PM: 1 scoop UMP, 1 scoop casein, 1 tbsp peanut butter or almond butter mixed into a pudding.

I know my weekday foods are pretty boring but I eat what is convenient for me to take to work. On Saturday and Sunday I rarely eat tuna, and I eat more variety. I might eat out or cook some salmon or lean steak.

Sample Training Schedule

Over the past year I got away from a regimented periodization program and just started really mixing things up. I have even gotten to the point where I rarely if EVER do the same workout twice. I train twice daily (cardio in the morning, anaerobic and cardio in the evening). Mixing it up and using a wide variety of techniques, rep ranges, tempos, and volume seems to work very well for me as I have made more progress in the past year than ever, and I have been injury free for the past year.

My contest plan for this year includes competing in Pro Qualifier shows in the Masters division. I am continually learning about training and diet and I hope to bring an improved physique to the stage again this year. I am having a good off season so far and I hope to be in even better shape in 2012!

This can be a very selfish sport if we allow it. Thanks to my wife Tracie for helping me keep my diet clean and for all she has endured and sacrificed. I am working hard to be less self-centered. This year I plan to live a more balanced life and to grow in my relationship with God. I want to be a better husband, son, friend, and person.

I have a great desire to help people overcome obstacles in their life, achieve their goals, and be the BEST THEY CAN BE!!! I recently earned my NASM Certified Personal Trainer certification and I am now working on my Certified Nutrition Specialist certification. I have a great desire to help people overcome obstacles in their life, achieve their goals, and be the BEST THEY CAN BE!!!

Please feel free to visit my website at http://itsallpossiblefitness.com/ or email me at bill@itsallpossiblefitness.com with comments, questions, or requests for training.

Thanks to all of the inspiring people in my gyms that also compete and have been encouraging to me along the way. Thanks to God, as I truly believe that
with Him all things are possible!

Thoughts on Joining the “Sexty” Club

Well, I just enjoyed my 60th birthday and my husband, Brian, says I've officially joined the "Sexty" club.

Starting sixteen weeks out from the big day, I committed to getting in competition shape – not necessarily to enter another contest, but to compete against my former best condition. A planned Florida vacation about the time of my birthday helped with additional motivation. My bodyfat was 21.5%, and my goal was to get down to 10% while staying healthy and strong, LEAN and MEAN! (I mean "mean" in the nicest way.)

I did all my training in our home gym. My husband, Brian, and I converted our 24' x 24' garage into a gym three years ago. Enjoying the freedom of having our own place to train and work with our treasured clients is such a blessing. We are so thankful for the handful of clients we retained throughout COVID. And now all of our previous clients have returned along with some new ones to "Simpson's Gym".

My Food Plan to Achieve My "Sexty" Goal

Workouts and cardio are important, but without a NUTRITION PLAN… you'll get NOTHING…AS FAR AS RESULTS GO!

Planning and preparing my meals have become part of my lifestyle. I followed pretty much the same food plan for the entire 16 weeks.

Meal One
4 egg whites, 3oz turkey or turkey sausage, 2oz red potatoes, veggies

Meal Two
UMP protein shake (usually Chocolate or Strawberry) with a handful of blueberries, one rice cake topped with chunky almond butter

Meal Three
Healthy Choice power bowl (I add 3-4oz of extra protein)

Meal Four
UMP protein shake, 1 rice cake with almond butter

Meal Five
6oz chicken, 1 cup cottage cheese, green veggies, 2 rice cakes

Notes: If I trained early in the morning, I'd switch the order of meals 1 and 2. The order of the meals is totally up to YOU, depending on your daily schedule. I also add a CARB LOAD meal midday once a week
(oatmeal, red 'taters', cup of veggies, ¹⁄₂ banana).

My "Sexty" Workout Plan

Daily: Abs, Cardio, Yoga
I do abs daily, mixing in a couple of these exercises each day:

Crunches (200-300 total reps)
Hanging Leg Raise (5x20)
Ab Wheel (3x20)
Medicine Ball Crunches (3x20)

There is a lot of variety in my cardio workouts. I do one or more of the following each day, Monday – Saturday:

Jog – Run – Power Walk on an outdoor trail
Treadmill – 40 or 50 minutes
Boxing Training (jump rope, heavy and light bags)
Zero Runner or Stationary Bike
Yoga – I teach a Saturday morning Yoga class for our gym (might be inside, outside, or on our trail). I also practice Yoga throughout the week.

Workout Split
Monday: Glutes, Biceps, Calves, and lots of walking lunges on our trail
Tuesday: Back
Wednesday: Chest, Abductors & Adductors Thursday: Quads & Biceps (heavier sets than Monday) Friday: Triceps & Glutes
Saturday: Shoulders
Sunday: Off Day

The Little Known Secret Weapon That Produces Amazing Results For Thousands of Drug-Free Bodybuilders!

No Nonsense Magazine Vol 25, #1

The Most Underutilized Tool In Muscle Building

Classic Research Study Verifies Liver Extract Boosts Strength, Endurance, Performance - - And Resistance To Stress And Disease.

Ultra 40 – Beverly’s Form of this Most Potent Natural Bodybuilding Aid

How Ultra 40 Will Work For You... Beverly’s Success Formula

Here’s How to Take Ultra 40 For Best Results

If You Can Only Take One Supplement It Should Be Ultra 40

For Serious, Truly Committed Bodybuilders Here’s Your Key to Becoming the “Best of the Best"

No Nonsense Magazine Vol 25, #1

The Most Underutilized Tool In Muscle Building

MASS Takes On The Competition And Guns ‘em Down!

What Can Happen By Taking Ultra 40 and Mass Aminos Together?

MASS Fills Your Muscular Pipeline with the Fuel that Kick Starts Protein Synthesis, Reduces Catabolism, And Improves Nitrogen Retention!!

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

No Nonsense Magazine 2014 Collection

DIET

PREPARATION TIPS

SUPPLEMENT SCHEDULE

TRAINING

CARDIO SCHEDULE

TIME MANAGEMENT

Pro Ball To Olympic Weightlifting

No Nonsense Magazine 2014 Collection

TRAINING

DIET & SUPPLEMENTS

SUPPLEMENT SCHEDULE

My First Bodybuilding Contest

No Nonsense Magazine 2014 Collection

NUTRITION

SUPPLEMENTS

TRAINING

PRESENTATION AND DAY OF THE SHOW

CONCLUSION

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2021-2020

2020-2019

2019-2018 Collection

2018-2017 Collection

2017-2016 Collection

2016-2015 Collection

2015-2014 Collection

2015 Collections Archive

2014 Collections Archive

2013 Collections Archive

NO NONSENSE MAGAZINE

You Are Never Too Old To Try Something New

No Nonsense Magazine Vol 24, #4

Bodybuilding Success

Nutrition

Supplements

Cardio

Training

In Closing

Out Of Shape For 20 Years, Now I'm In The Best Shape Of My Life at 44

No Nonsense Magazine 2014 Collection

Preparation for a Contest

Supplements

Sample Training Schedule

Thoughts on Joining the "Sexty" Club

No Nonsense Magazine Vol 24, #4

"Sexty" Supplements

Two of My Favorite Recipes:

My "Sexty" Workout Plan

In Closing

How Ultra 40 Will Work For You...
Beverly’s Success Formula