Long Term Consistency Trumps Short Term Intensity

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:

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

Example of my typical Chest and Shoulders - Day

Machine Flyes: 4x10
Flat Bench Press: 15,12,10,8
Incline Bench Flyes: 4x10
Hammer Strength Chest Press: 4x10
DB Laterals: 4x12
Standing Heavy Single Arm Laterals: 4x10
Alternating DB Front Raise: 4x10
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!

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

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.

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

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.

Fitness Nutrition Training and Recipes

Age: 29

Occupation: Health & Wellness Coach

Hometown: Scottsdale, AZ

Height: 5'7"

Weight: 150 (off-season), 140 (contest)

Favorite Bodybuilding Meal: Fit French toast using UMP Vanilla Protein

Favorite Supplements: Vanilla & Chocolate UMP, 7 Keto, Lean Out and Glutamine Select.

What would you recommend to someone who has never used Beverly supplements before: UMP all the way!!

Music: When I am running or doing cardio I like to listen to techno. Honestly, I have about 15 songs on a play list that just repeat over and over. I have however just added “Eye of the Tiger” to the mix! That song really gets me moving!

Most Inspiring Book: How to Win Friends & Influence People, by Dale Carnegie.

Hobby or interests outside bodybuilding: Running, hiking, traveling, cooking, training, fitness modeling, coaching and of course, inspiring others.

Words to Live By: Thoughts are things, dare to dream, keep your eyes on the prize, desire to inspire and YOU’VE GOT THIS!!!!

Being from a large Italian family, food was always the center of attention, I can remember spending hours in the kitchen with my Grandmother and Mom learning all the family recipes. Although I was healthy growing up, as an adult I found my lifestyle and hectic schedule was catching up with me. I made a decision to take control of my health and fitness so I pushed myself to train and compete in fitness competitions. I loved finding solutions to eating the food I love and created healthier versions to fit into everyday life. During my training, I was introduced to Beverly International supplements by a more experienced trainer. On his advice, I used them throughout my preparations. These products are phenomenal. Beverly’s UMP allows me to create recipes for my diet that are both healthy and delicious.

I was certified as a personal trainer and nutrition consultant by the National Academy of Sports Medicine (NASM) in 2001.Through the years I have traveled around the US doing fitness modeling and promotions, and I have worked with some amazing athletes and leaders in the fitness industry. My personal lifetime fitness journey has been very rewarding, but being part of someone else’s fitness journey is just as fulfilling as my own success. Being a fitness trainer and nutrition coach is about helping others reach their fitness potential while living a healthy balanced lifestyle. I hope this article will offer you some tips and guidance to be a success in your own Reshape project.

Nutrition

I am a big fan of carb cycling (high and low carb days) to keep my metabolism guessing.

High Day (Wed, Sat & Sun*)

Meal 1:
1 serving of high fiber, whole grain cereal; 2 scoops UMP mixed with 1 cup almond milk; 1/2 banana; 1 piece of Ezekiel bread; 1 tbsp natural nut butter.

Meal 2:
Homemade Protein Bar (see recipe); 1 piece of organic fruit.

Meal 3:
1/2 cup beans or lentils; 1/2 quinoa; 1 Ezekiel tortilla; 2 cups veggies; 1/4 cup hummus.

Meal 4:
1 ½ scoops UMP blended with 1 cup Almond milk; 1 cup berries

Meal 5:
5oz lean protein (turkey, chicken or fish); 2 cups veggies; 1/4 cup raw nuts or seeds

Sunday
1 reward treat on Sundays 🙂

Popeye Punch Green Smoothie

Protein
1/2 scoop UMP Vanilla

Carb
1/2 cup frozen strawberries

Veggies
1 cup of spinach
1 cup of kale
1/4 cup shredded carrot
1 tsp of “greens” mix (I prefer Trader Joe’s brand, but your local health food store will have options that will work)

Fat
1/4 avocado or 1oz coconut oil
1 tbs ground flaxseeed
6-8 oz Almond Milk

Flavor
dash of Cinnamon

Directions
Start by filling the blender with the water and ice. Add all ingredients and blend away. This tasty treat really gives a boost of energy right when I need it the most!! Also try adding other spices like Turmeric, Ginger, and Cumin for added flavor and health benefits.

Homemade Protein Bars

Protein
2 scoops of Vanilla UMP protein powder

Carb
1 cup of dry oatmeal

Fat
1/2 cup all natural no sugar added peanut butter or almond butter 2 tablespoons flaxseed (optional)

Flavors
1 teaspoon vanilla extract

Directions
Spray an 8 by 8 dish with Pam. Mix all the dry ingredients together and then add in the vanilla and nut butter of choice. You may also add a touch of water until a sticky dough forms. Spread dough into pan and set in freezer until dough hardens. Cut into aprox 8 -10 squares and wrap bars in foil or little snack bags. Store bars in fridge or freezer and enjoy as a healthy meal replacement on the go.

Shoulders

Warm Up (10 min cardio or stretch)

Routine 3 sets of 15 each exercise (moderate weight)

Shoulder DB Press
Seated DB front raises on incline bench
Wide grip upright row with EZ bar
DB Side laterals - palms facing behind at end
DB Side lateral - palms facing behind the entire movement Front Raise with 10 lb plate rotate hands at top
Rear Delt bent over raise with EZ bar
Rear Flies - Machine

Cool down (5 min stretch)

HIIT Cardio - Airdyne Bike Intervals

Warm Up (5 min)

Invervals (alternating pace 1 min 40 sec and 20 sec) 1:40 min at moderate intensity
:20 at max intensity
Total time: 20 min

Cool down (5 min)

Total Body Blaster

Routine 10 minute run

Weighted Air Squats with medicine ball or 25lb plate x 15 Plyo push ups x 15
Lunges with weighted bar x 15 (each leg)
10 min run
Burpee x 15
Bridge up 1 leg on step 1 up in the air x 15 (each leg) Planks 30 - 30 - 30sec - left side - middle - right side 10 min run
Box jumps x 15
Dips x 15
Cleans or push press with medicine ball or bar x 15
10 min run
10 air squats
5 lunges each leg
5 jumping lunges each leg
5 jump squats

Cool down (5 min stretch)

Rest and Recovery

This is an extremely important part of any training regimen. Your body needs to rest and recover so you can train harder the next day. Here are some things I do daily to make sure I am recovering in the best way.

Ice Baths: After long runs or grueling workouts I will sit in the bathtub and pour 5-6 bags of ice into the water and soak for 20 mins, brrrrrr...
Lights outs: I’m in bed by 10pm and up by 6am. I suggest 8+ hours of scheduled sleep every night.
Black out!: I make my room completely dark. Your body produces melatonin at night and you will get the deepest sleep with no artificial light distraction.

Tip

I write down everything from workouts to diet when I am training for an event. That way I can always look back to see how I can improve or teach others from my own experience.
My personal goal as an athlete and coach is to continue to set higher standards for myself. Fitness and nutrition are not just hobbies; they are keys to a better way of life. I know my challenge is to make this life the best it can be, and I’m blessed to have the ability to help others make their lives more fulfilling as a Reshape Coach with Reshape the Nation.

Going Strong at Age 50

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.

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.

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.
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.
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.
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.
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.
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.
Supplements are now more essential to my nutrition plan. Ultra 40 and Mass Aminos with every meal really help.
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.
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.

Stan Thomakos Comes Back At 53 After A 15-Year Lay off

[Note from Sandy R: After seeing Stan Thomakos at our Northern KY contest I asked if he would write up a little about himself and how he achieved such great condition.]

I am 53 years young and have been weight training for almost 30 years now. I started taking Beverly products back in 1985 and with the help of Roger and Sandy I stepped on stage in my first bodybuilding contest which was the Mr Northern KY in 1986. After a 15-year lay off from competition, I got the bug to try it one more time. I contacted Jason Theobald at Natty Nutrition who put a diet program together for me and helped me get in the best shape of my life. 8 months later I finished 1st in the Masters over 50 and 1st in the bantamweight men’s open class at the Cincinnati and placed in both classes at the Northern KY the next weekend. Now, I am going to shoot for the 2012 Buckeye natural, then try to make a few gains and shoot for the 2013 Masters Nationals.

Training

At my age training smart is key. You have to know when to push and when to stop. Injuries at 53 don’t heal near as quickly as they do at 33. I train on a 5 day program with 1 body part each day so that I can completely recuperate between workouts. In the off season I’ll do 20 minutes of cardio after workouts. Pre contest I upped the cardio to 90 minutes per day, 7 days a week. Being a natural bodybuilder at 53 makes you do things like 90 minute cardio sessions that a younger bodybuilder may not have to do!

I’ve been told my chest is my best body part. Here is a typical workout I do for my chest.

Proper warm-up is super important at any age and especially 50 and over. On chest days I do some very light incline and flat bench dumb-bell presses (2 sets of each) and a couple of sets of 20 push-ups.

4 sets of flat bench straight bar pyramid up 10-12 @ 145, 8-10 @ 185, 6-8 @ 205 and last set 4-6 @ 225.

I do the same with incline dumbbells (10-12 @ 60, 8-10@ 80, 6-8 @ 90 ,4-6 @ 100)
I like changing the angle of the bench every week to hit the whole chest!

The next chest w/o I do incline dumbbells and flat bench straight bar, rotating dumbbells and straight bar back and forth every other chest workout.

Next I go to the dip bar for 4 sets. 3 heavy sets (45lb plate between legs) 10-12 reps and the last set with bodyweight for 20 reps.

I like to finish up with 3 sets at 185 on incline Smith and alternate back and forth with the cable crossover’s super set style! It’s fast and furious!

Sometimes I like to add 1-2 sets of 30 push-ups just for fun! That reminds me… one other thing has contributed to my chest development, my dad started me off doing push-ups when I was 3 years old, and I never have stopped!!!!

Diet

Jason at Natty Nutrition started me dieting almost 8 months out from the Cincinnati. Yes, 8 months. He put me on more food than I have ever eaten in my life. Lots of calories and 7 meals a day. Never before had I eaten that much food! But I was losing BF and putting on muscle for nearly 3 months! Then when Jason and I noticed I had stopped losing fat he started cutting carbs from my diet. We noticed an immediate fat loss! At about 8 weeks out from the Cincinnati contest we stopped almost all carbs and went to a ketogenic diet with higher fats and almost zero carbs. That’s when the fat really started coming off. Apparently some people do much better on high fats and zero or low carbs. Well, that’s me.

My diet and supplements were pretty simple. I also mixed Muscle Synergy powder in water and drank it through all of my workouts.

5 GH Factor and 3 7-Keto upon waking

Meal 1: 7 egg whites, 2 Fit Tabs, 2 Quadracarn, 2 Lean Out, 3 Joint Care

Meal 2: 1 tablespoon of olive oil, 1 ½ scoops of Muscle Provider, 15 almonds

Meal 3: 6 oz chicken breast, spinach salad w/ vinegar and oil or broccoli, 2 Lean Out and 2 Quadracarn

Meal 4: 6 oz chicken breast, spinach salad w/ vinegar and oil or broccoli, 2 Lean Out and 2 Quadracarn

Meal 5: 1 ½ scoops Muscle Provider and a tablespoon of peanut or almond butter. (My post workout and favorite meal of the day because of the peanut butter!)

Meal 6: 7 Egg white omelet made with lots of onions and a spinach salad

That’s about it ! Stayed on this diet with very little changes for about 10 weeks.

Perseverance and determination are the most important things in bodybuilding! Bodybuilding teaches us both, which helps us in our lives !!!

Earning My “Open” Natural Pro Card at Age 51

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.

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.

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.

If it’s in Your Heart to Compete, DO IT! (No matter your age)

Age: 55

Occupation: Medical Assistant at OH ENT & Allergy Physicians in Columbus, OH

Current Residence: Columbus, OH

Years training: 40

Height: 5'0"

Weight: 124 (off-season), 114 (contest)

Favorite Bodybuilding Meal: Tilapia and green beans with avocado oil

Favorite Supplements: Muscularity, GH Factor, Glutamine, Quadracarn. I add Lean Out, 7-Keto MuscLean, and Muscle Synergy when dieting for competition.

What would you recommend to someone who has never used Beverly supplements before: I would highly recommend Muscle Synergy, Glutamine Select, Quadracarn, and GH Factor for building muscle and recovery; Lean Out and 7-Keto MuscLean are fundamental for increasing metabolism and getting shredded.

Most Inspiring Book: Beauty for Ashes by Joyce Meyer.

Hobby or interests outside bodybuilding: Writing, painting, shopping (of course!), and spending time with my three dogs.

Words to live by: DON'T QUIT!! You grow through what you go through.

My bodybuilding journey began 41 years ago when I joined (with my Mother's permission) a Fitness Center for women at age 14. That was the era of leotards, leg warmers, and headbands. (all of which I wore proudly). In addition to the hip shaker machine (as I called it), which consisted of a band, you put around your waist, and the machine proceeded to shake the weight off of your hips and thighs, they also had a few Nautilus machines. After testing out the equipment with no knowledge of what I was doing, I was immediately hooked! One thing led to another, and I joined (again with my Mother's permission) a "real" gym with free weights and posters of famous bodybuilders on the wall, including Rachel McLish. She was my inspiration for lifting weights and later on competing. Fast forward quite a few years which included working at gyms, being a personal trainer, competing, and a tour of duty in the Navy; here we were in 2020.

I stepped away from competing for 19 years due to "life happenings" and some personal struggles, which I won't go into detail about. I decided to reenter the competition world last year. I have competed in three NPC shows so far and plan to compete in Nationals next year. I had hesitations about competing again at age 54, but after meeting with Mike Francois at Metro Fitness in Worthington, OH, I decided to go for it. I had 12 weeks to get ready for his show. Luckily, I had kept myself in good shape over the years, so it was an attainable goal.

My advice to anyone who thinks they are too old, not pretty enough, muscular enough, or whatever other excuses we tell ourselves is to ignore that voice in your head. If it is in your heart to compete, then DO IT! Life is too short for regrets. What's the worst that can happen? You don't place or win. But you did win because you had the guts and drive to do what very few people in this world can do. That makes you a winner! Anything else is icing on the cake.

Diet

Meal One
6 egg whites, 1 yolk, ¹⁄₄ c blueberries, ¹⁄₂ c oatmeal, coffee

Meal Two
2 one scoop whey protein (Muscle Provider)

Meal Three
6oz fish or chicken, 4oz yam, 1 cup vegetables

Meal Four
6oz fish, chicken, or beef, ¹⁄₂ c rice or ¹⁄₂ yam, spinach salad, or 1 cup vegetables, 1-2 tbsp flaxseed oil

Meal Five
Protein pancake (3 egg whites, 1 whole egg, 1 scoop vanilla UMP, additional vanilla, and cinnamon to taste. I add a little water sometimes too. Cook over low to medium heat with non-stick spray. Top with sugar-free syrup.)

Supplements

I have tried many different supplements over the years and spent a lot of money for little to no results. None have given me results like Beverly International. I can honestly say that Beverly International products are of the highest quality and will give you the results you are looking for. 7-Keto MuscLean, Lean Out, and Quadracarn are a must for fat burning and increased vascularity with contest prep, especially as you age. Muscle Synergy, Muscularity, and Density are essential for preserving muscle on a contest diet.

Supplement Schedule

GH Factor 6 with meal 1
Lean Out 1 with each meal
7-Keto MuscLean 2 with meals 1, 3 and 5
Quadracarn 3 tablets twice a day
Glutamine Select 1 scoop before workout
Muscularity 2 capsules three times a day
Muscle Synergy 1 scoop per day
Density 5 tablets per day

Training

Cardio Schedule

Off-Season: 30-minute sessions, 4 to 5 times a week.
Contest Prep: 30–60-minute sessions, 4 to 6 times a week.
I prefer the treadmill, elliptical, and StairMaster machines. I add sprints during contest prep.

Tips on Presentation

Practice practice practice! You can never be too prepared. Watch videos of other competitors, or find a good posing coach. Your time on stage is limited so bring your best. You've worked hard for many weeks to get there, it wasn't easy, but you did it. And even if you don't win or place, it's ok as long as you can say I did my best.

Bikini Body Diet and Training to Help You Get Better, Faster

Age: 27

Occupation: Registered Nurse Critical Care

Family: an American Bulldog name Lexi

Residence: Cincinnati, OH

Years training: 7

Height: 5'4"

Weight: 117 (off-season), 110 (contest)

Favorite Bodybuilding Meal: UMP pudding!!!!!

Favorite Supplements: UMP for meal supplementation; Lean Out to help with fat reduction; Glutamine Select to help during training and with recovery from workouts.

What would you recommend to someone who has never used Beverly supplements before: You MUST try UMP!!! So delicious and easy! Cookies and Cream is my favorite for shakes; Chocolate for UMP pudding and Vanilla is great for baking!!

Music: Kid Cudi

Most Inspiring Book: The Road Less Traveled by M. Scott Peck and Way of the Peaceful Warrior by Dan Millman

Hobby or interests outside bodybuilding: Spending time with family and friends, boating, soccer, swim-ming and anything outdoors!

Words to live by: "Go confidently in the direction of your dreams. Live the life you have imagined." ~ Henry David Thoreau; "Life is either a daring adventure or nothing." ~ Helen Keller

My first bikini competition was in September of 2011. I placed 6th (and was not where I wanted to be condition-wise). On the drive home I thought seriously about what I wanted to get out of these competitions and where I wanted to go with it. I could do one of two things; give up, or learn from it and get better for the next one. I decided to get better and contacted Julie Lohre for help and advice. I am so glad I did! My improvement has been spectacular. I placed 4th in my class at my next contest, the NPC Northern Kentucky and won first in my class at the NPC Derby Festival, both national qualifiers.

In this article I hope I can help you a little in the same way that Julie helped me. I’m going to concentrate on just what I did – diet, supplements, training, cardio and presentation tips that helped me improve so much in such a short period of time.

Diet & Supplements

Most important is diet. That’s what Julie had me focus on from day 1, and I attribute at least 80% of my improvement to my new diet and supplement routine. I saw results almost immediately when I started Julie’s recommended diet and supplement plan listed below.

This diet made my body efficient at burning fat and gave me a lot more energy to power through my work and workouts. I did have one problem at the start though. I work long hours at the hospital and being a critical care nurse doesn’t allow much time for food breaks. Julie suggested I try UMP. I was a little hesitant. I had tried many, many different protein shakes and powders and could never find one that I could tolerate. They either tasted awful, were too chalky, or the nutritional contents were not within my nutritional constraints. But, after trying UMP vanilla my problem was solved. Now I can quickly get an UMP shake in between meals at work. Made life on the go a bit easier, and my diet more effective and tastier too!!! Oh, by the way… I quickly ordered the cookies and crème and chocolate flavors for more variety.

I always designate one day to prepare my food meals for the week. At first it seemed like a lot of work but as I developed a routine it became easy. The big advantages are (1) there is no guess work, (2) the meals are already prepared in advance, I just have to grab and go, and (3) there is little room for slip ups.

Supplements

I take 3 EFA Gold every morning with meal #1 and a multi vitamin like Fit Tabs to cover all the bases; I think it helped keep my hair and nails looking good, too.

I take Lean Out before each meal: Helps with fat metabolism and regulates my cravings for sweets!!

2 scoops of UMP for meals 2 and 4 (did I mention it’s the BEST protein powder out there!)

Before training I take Glutamine Select, to help with my endurance and reduce soreness after workouts.

Training

Monday: Chest, Biceps, Abs

Chest (elevated pushups, flat bench press, flyes, incline bench press, cable cross over);

Biceps (reverse grip pull-ups, curls, hammer curls). You can choose 3 of the chest exercises and superset them with each of the three bicep exercises (for example do one set of elevated pushups and immediately follow with one set of reverse grip pull-ups). I do 4 sets of 12 reps on each exercise.

Abs (weighted floor crunch, oblique crunch) go for the burn!

Tuesday: Legs

Two circuits 30 reps each exercise (15 on each leg for single leg exercises)

Circuit one: Plié squats, jumping switch lunges, DB side squats (side to side), deadlift

Circuit two: Walking lunges, shoulder width squats, floor glute pulses, single leg split squat

Note: Many of these exercises are illustrated at www.JulieLohre.com, click on the Exercise Library tab at top.

Wednesday: Shoulders and Triceps

Shoulders (full range lateral raises, reverse pec dec, front raises, shoulder press, Arnold press, shrugs)

Triceps (triceps dips, triceps kickbacks, close hand pushups, overhead triceps extension)

4 sets of 12 reps each

Thursday: Rest

Friday: Plyometrics supersets:

20,18,16,14 reps with push-ups 20,18,16,14

Bench rebounds 20,20,20,20 with pulsing floor glute raises 20,20,20,20

Lunge with front kick 10,10,10,10 with frog squat jumps 10,10,10,10

Repeat all of the above three times!

Ab circuit: 15 reps per exercise ball pike ups, hand to ball passes, leg raises/leg lifts

Presentation is a HUGE part of competing. Don’t take it lightly. I start my suit selection 2-3 months before a show. I look for a suit which complements my structure as well as my hair, eye, and skin coloring. I schedule my spray tan appointment and make-up at least a month out.

Posing was one of my biggest challenges. Whether on stage or just practicing in front of a few people, I would get so nervous that I’d start shaking uncontrollably. Working with Julie and continually practicing in front of friends/family/and fellow gym goers, I finally started feeling more comfortable. I found that listening to music before going on stage also helps me relax. Now that I’ve let those worries go, I am able to enjoy the moment and give my best presentation. When you prepare yourself completely physically and mentally, being on stage and hearing everyone cheer can be almost addicting. Remember, all the hard work is done, now is YOUR time to shine! It’s totally worth all the blood, sweat and tears!!

A Lifetime of Health and Fitness

Age: 52

Occupation or Education: Master's Degree in Special Education and Bachelor's Degree in Chemistry. I am an intervention specialist for Akron Public Schools. I teach children with severe emotional disabilities.

Family: Wife and two daughters

Residence: Kent, Ohio

Years training: 35 years

Weight: 192 (off-season), 185 (contestt)

Favorite Bodybuilding Meal: Chicken and rice with salsa

Favorite Supplements:

UMP: Absolutely the best meal replacement (recommended by Ryan Propst).

Creatine Select: Proven by science and my gains in the gym to be effective

ZMA 2000: Help with my sleep and recovery

Muscularity: A must when I'm dieting to preserve hard-earned natural muscle

What would you recommend to someone getting started on Beverly supplements? First, I would congratulate them on choosing the best quality product that you can find. I recommend that you start with a protein such as Ultimate Muscle Protein (UMP) or Muscle Provider (MP). Next, I would recommend Creatine Select. Creatine is backed by science to be an effective muscle builder. I would also recommend taking FitTabs as an excellent mineral source to help with protein absorption and speed up recovery after a workout.

Music: I listen to everything from Toby Mac to Ozzy Osbourne.

Words to live by: Do not judge because you will be judged. Matthew 7:1

Though Mr. Douglas taught me the basics of working out, I didn't understand the aspects and benefits of proper nutrition and supplementation until I began training at a local bodybuilding gym,
"Bodybuilders Inc" in Akron, Ohio. One day I got up enough nerve to ask the biggest guy in the gym how he got so big and strong. He pointed out the protein and supplements he was taking. They were from a company called Beverly International. Of course, I immediately bought the protein and took it religiously after each workout as directed. I gained 10 pounds of quality muscle that summer and decided to compete in my first bodybuilding show. I entered the Mr. Akron and won my class at 15 years old.

As time went on, I continued to religiously take the Beverly International supplements that jump-started my bodybuilding passion as I won several titles in bodybuilding and powerlifting.

I won two state titles in powerlifting. But I became discouraged with the amount of drugs being used in bodybuilding and stopped competing for ten years. I continued training hard and always had the dream of maybe competing again in the back of my head. My dream became a reality when I learned of Dave Lieberman's drug-tested NPC Mr. Ohio contest. I would return to the bodybuilding stage in 2012 and vowed to come in my best shape ever. I ramped up my training and went with the same Beverly International supplements that I had used to ramp up my initial bodybuilding passion.

I won the overall in both the open and masters divisions. This achievement would not have been possible without the help of Dave Liberman and my consistent use of Beverly International supplements.

Today

I still compete, write diet and nutrition plans for clients, train others, and consistently preach healthy living. As I write this article, I am preparing for the 2021 Natural Northern USA and Yorton Cup, which are considered the country's best and biggest natural shows. At 52 years old, training has gotten more difficult and taxing; therefore, my supplementation and nutrition have become even more critical. There is no doubt in my mind that I have maintained a 20-year-old body at 52 years young because of my nutrition and supplementation with Beverly International products.

Nutrition & Supplements

Pre-Contest at 8 weeks out

Meal One
Two scoops of UMP, ¹⁄₂ cup oatmeal, 1tbsp MCT oil, 1-2 scoops Glutamine Select, 3 Muscularity capsules, 2 FitTabs

Meal Two
One cup liquid egg whites, 6oz of baked potato, ¹⁄₄ cup almonds, 1 scoop Creatine Select, 3 Muscularity

Meal Three
6oz chicken or venison, 1 cup cooked rice, 2 tbsp MCT oil, 1 scoop Glutamine Select, 3 Muscularity

Meal Four
6oz chicken or venison, 1 cup cooked rice, 2 tbsp MCT oil, 2 FitTabs, 1 scoop Creatine Select, 3 Muscularity

Meal Five
1.5 scoops UMP, 2 tbsp peanut butter, ZMA 2000 3 capsules before bed

I follow the above diet for three days, then add more carbs on the fourth day. Increase rice to 1.5 cups at meals 3 and 4 and add five rice cakes to meal 5. I repeat this cycle until you are three weeks out.

Advice to the First Time Figure Competitor

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.”

Become a planner. Plan your meals. Plan your workouts. Plan for show day!
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.
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.
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.
Have fun! You are blessed to be able to take this journey. enjoy it.

Long Term Consistency Trumps Short Term Intensity

No Nonsense Magazine Vol 24, #4

Supplements

Five Ms Olympia Figure Titles and Fifteen Years with Beverly International

No Nonsense Magazine Vol 24, #4

Nutrition Plan

My Supplements

Training

Cardio

Contest Countdown - 16 Weeks Out Nutrition Plan

Essential Supplement Program:

Presentation Tips

Conclusion

Fitness Nutrition Training and Recipes

No Nonsense Magazine 2014 Collection

Nutrition

Supplements

Recipes

Mental Focus and Visualization

Rest and Recovery

Tip

Going Strong at Age 50

No Nonsense Magazine 2014 Collection

Diet & Supplement Schedule

Training

Tips on Turning 50

Stan Thomakos Comes Back At 53 After A 15-Year Lay off

No Nonsense Magazine 2014 Collection

Training

Diet

Earning My “Open” Natural Pro Card at Age 51

No Nonsense Magazine Volume 24, #3

Diet

Supplements

Training

Closing Thoughts

If it's in Your Heart to Compete, DO IT! (No matter your age)

No Nonsense Magazine Volume 24, #3

Diet

Supplements

Training

Cardio Schedule

Tips on Presentation

Final Thoughts

Bikini Body Diet and Training to Help You Get Better, Faster

No Nonsense Magazine 2014 Collection

Diet & Supplements

Supplements

Training

Cardio

Presentation

A Lifetime of Health and Fitness

No Nonsense Magazine Volume 24, #3

The Beginning

Today

Training

Nutrition & Supplements

Advice to the First Time Figure Competitor

No Nonsense Magazine 2014 Collection

Nutrition

Training

Team Fitbody

Advice for a First-Timer