Beverly International’s Trim and Tone Figure Plan

In this article we want to share one of Beverly International’s best “Tone and Trim” Nutrition and Training Plans. The nutrition, training, and supplement plans work synergistically to help you lose fat, while at the same time adding strength and lean, shapely muscle. It’s time tested and has proven extremely effective for females who want to get on the fast track to their ideal body.





Trim and Tone Figure Nutrition Plan

Meal #1: Protein Source (choose 1 or 2 from the list below) along with ½ cup oatmeal
A. 1 whole egg + 3 egg whites
B. 1 scoop Ultimate Muscle Protein
C. 3oz lean beef or chicken breast

Meal #2: 2 scoops Ultimate Muscle Protein, 1tbsp healthy fat source (olive oil, flax oil, almond butter or heavy cream)

Whole Food Option: 1 can or pouch tuna, one small apple or orange

Meal #3: 5oz lean meat, ½ cup cooked brown rice or 4oz sweet potato, 1 cup green vegetables or 2 cups green salad with 2 tbsp vinegar & oil dressing

Meal #4: 2 scoops UMP in water

Meal #5: 6oz salmon or very lean meat (chicken breast, fish, turkey breast, lean beef – sirloin, filet, etc.), 1 cup low carb vegetables, and/or salad with 2 tbsp vinegar and oil dressing

• Consume at least 2 liters of water each day.

Trim and Tone Figure Supplement Plan



Now, we’ll take a look at the best supplement program to achieve your goal of a tight, fit physique. We’ve listed two levels, Essential and Advanced. Choose the one that best fits your budget and time line. We recommend you start with “Essential” for at least one month. Then add the supplements in the “Advanced” category during the 2nd month.


ESSENTIAL: Ultimate Muscle Protein (UMP), Lean Out and 7-Keto MuscLean

UMP: Start with 2 containers of UMP (pick your favorite flavors, and be sure to mix it up for variety). Use 2 UMP shakes  daily as directed in the Trim and Tone meal plan.

Lean Out and 7-Keto MuscLean: Start with two bottles of each. Take 2 Lean Out with each and every meal. The full dose of 7-Keto is 3 capsules 2x daily about 6 hrs apart. Meals 1 & 3 would be a good time to take 7-Keto. If you have a caffeine sensitivity, begin with 2 capsules 2x daily and work your way up to the full dose.


ADVANCED: Glutamine Select or Muscularity

Glutamine Select or Muscularity - to accentuate lean muscle retention and building (choose Glutamine Select if you prefer a powdered drink mix or Muscularity if you prefer capsules)

Glutamine Select: Mix 1-2 scoops in water and take during training (and between meals if you need something to help with cravings and hunger).

Muscularity: Take 2 or 3 capsules with each and every meal and shake.

Trim and Tone Workout Plans for Females



Trim and Tone Course #1

For beginners or those who have taken an extended lay off from the weights

If you’re new to weight training or have had an extended lay off, here is a routine that will help you get started on the road to your best you. You’ll be using a total body workout 3 days a week.

Don’t be misled into thinking you need to focus on certain muscle groups with different exercises each workout. Working your total body each workout has numerous advantages at this stage of your program. By working large muscle groups (legs, glutes, back, and chest) each workout you’ll burn more calories and increase your strength much faster. You’ll also be learning to work hard and use your body as a unit. You can do all these exercises at home with a barbell or dumbbells and a bench.

Bench Press38-12
Bent Row38-12
Shoulder Press36-10
Leg Raise212-15

If you work hard on these exercises, you  will experience noticeable results by week 4. You should try to complete this course of exercises in 45 minutes each workout.

Add weight whenever you reach 10 or 12 reps in  perfect form on all 3 sets. On abs, continue to add reps until you reach 25 per set.


Trim and Tone Course #2

For females with weight training experience or who one day would like to compete (or look like you could if you wished to)

Your weight training goal for this program is to improve your muscularity, muscle tone, and separation while developing an athletic looking physique. Train with weights 5 times per week Monday through Friday. You can adjust the days as necessary but really try to get in 5 training sessions per week. We’ll be focusing on the parts that are especially important for achieving a “Figure/Physique Competitor” like look - the legs, back, shoulders, and arms (and of course abs and glutes).

• Day 1: Legs (Quad emphasis)
• Day 2: Back / Delts / Biceps
• Day 3: Chest / Triceps
• Day 4: Legs (Glute / Hamstring emphasis)
• Day 5: Back / Delts / Arms

In this program you’ll use the most effective progression scheme, the Double Progressive System. After a warm-up, use the same weight for all sets. Start at the low end of the suggested rep range. Gradually increase the repetitions, usually adding one rep each week until you reach the top number of suggested reps for each set of a particular exercise. Then add weight and start over at the lower end of the rep scheme.

Use as much weight as you can with perfect form for the target amount of reps. If you can do more reps than the target, add weight. If you can’t get at least the lower recommend amount of reps, then lighten the weight slightly. Go pretty quick between sets. You should not rest more than 90 seconds between sets. (continued below).


Trim and Tone Course #2 (continued from above)

Monday: Legs (Quad Emphasis) Amount
Leg Press 3 x 10-15 reps
Squats 3 x 8-12 reps
Hack Squat Machine3 x 10-15 reps *do the Hack Squats as One and One Half Reps. This means go all the way down below parallel with your quads, then come half way up, then all the way back down, and then all the way up. This equals 1 repetition.
Stiff-Legged Deadlift                                                                                                                                                                                                           3 x 12 reps
Leg Extensions3 x 12 reps
Abs for a total of 8 sets of 25-50 (use any variety of exercises you want)
Tuesday: Back, Delts, Biceps (Light Day)Amount
One Arm DB Row 3 x 8-10 reps
Pulldowns 3 x 8-12 reps
Seated Cable Row3 x 8-12 reps (or do any seated machine row)
DB Lateral Raise3 x 10 reps each way (bent-over lateral, side lateral, front raise)
Cable Curl3 x 8-12 reps
Incline DB Curl 3 x 8-10 reps
Calf Raises for a total of 6-8 sets of 15 reps on any combination of machines
Wednesday: Chest, TricepsAmount
Incline DB Press4 x 6-10 reps
Flat Dumbbell Press4 x 8-12 reps
Pec Deck3 x 8-12 reps
Tricep Pushdowns4 x 8-12 reps
Lying Tricep Extension4 x 10-12 reps
Abs for a total of 6 sets of 15-25 reps
Thursday: Legs (Glute Emphasis)Amount
Romanian Dead Lift 3 x 10-15 (superset with next exercise)
Wide Leg Press3 x 10-15
Leg Curl3 x 6-8 (superset with next exercise)
Walking Lunge3 x 12-15 steps with each foot
Leg Extension3 x 12 (superset with next exercise)
Smith Machine Squat 3 x 12 (do not lock knees at top)
Calf Raises for a total of 6-8 sets of 15 reps on any combination
of machines
Friday: Delts, Back, Biceps, TricepsAmount
Shoulder Press 3 x 6-10 (superset with next exercise)
Lat Pulldowns3 x 8-12 reps
Upright Row3 x 8-10 (superset with next exercise)
Straight-Arm Pulldowns3 x 10-12 reps
Bent Over Laterals3 x 10-12 (superset with next exercise)
Seated Cable Row3 x 8-12 reps
Barbell or EZ Curl3 x 6-10 reps (superset with next exercise)
Close Grip Bench Press3 x 6-10 reps
Concentration Curl2 x 10-12 reps
Bench Dips2 x 10-15 reps
Abs for a total of 8 sets of 25-50 (use any variety of exercises you want)

Your training is very important, but it’s the Trim and Tone Nutrition and Supplement plan that will account for up to 80% of your results, so please take it very seriously. Follow it as close as possible to the letter each day. Prepare your food in advance and steel up your self-discipline. Decide that you will persevere and succeed. You can do it!

My Weight Loss Journey: From 180 to Wow!

At a Glance: Stacey Beers

Age: 40

Occupation: Mortgage Loan Officer for a bank

Family: Married to a wonderful husband with two amazing daughters

Current Residence: Rockford, MI

Years Training: I have always worked out since high school but it wasn’t until February of 2015 that I started to get my diet under control and began weight training.

Height: 5'8”

Starting Weight: 185, Dress Size: 12-14

Current Weight: 143, Dress Size: 2-4

Favorite Bodybuilding Meal: UMP Pancakes- 3 egg whites, 1 egg, 1 scoop UMP

Favorite supplements: UMP (every flavor), Muscle Synergy and Lean Out. The UMP helps to keep me full and allows me to know that I am giving my body the protein it needs. It also aids my muscles in growth and it just tastes great! The Muscle Synergy helps my muscles grow during my workout and perform at their best. Lean Out keeps my metabolism going and fat burning during the day.

What would you recommend to someone who has never used Beverly supplements before? UMP!!! I swear by this stuff. Being a vegetarian for many years and not getting enough protein, I have found that supplementing with UMP has been the best thing for me to build muscle and gain energy. I use it as a shake, warm drink, pudding and a ton of baking. I rarely ever use flour or sugar in anything. Where there is a will, there is a way to use UMP in my life!

Music: I love listening to Fifth Harmony radio, Justin Timberlake, Carrie Underwood and a little Tone Loc

Most Inspiring Book: Tosca Reno’s The Eat Clean Diet Book

Hobby or interests outside bodybuilding: I love to sing at church and I love to share my weight loss story with others.

Words to live by: “It is the food that we eat which is responsible for sharing the vast array of body types. Yes the food.” I love this because for 39 years I worked out but never got my diet in line. And where did the working out get me? Still over weight! Once you get your food in line, boy oh boy, will the weight come off and the body shaping comes to life!

I have always struggled with my weight. Even as far back as the first grade I remember my pants fitting too tight and feeling that I was different than the rest of the kids. I was an active kid, but throughout my school years I remained overweight.

I became a vegetarian at age 14 because I thought it would help make me skinny. Most people think that a vegetarian eats only healthy things. Not me. I used my vegetarianism as an excuse to load up on carbs and junk food while eating a few healthy foods here and there. Some of my favorite foods were chips and salsa, crackers, cookies, brownies, pizza, pasta. I was always hungry.


As an adult I remained active. You’d think that after training for and running two trail marathons that I’d be skinny. No! I proved that you can be very active but still remain overweight. At my heaviest I weighed 200lbs. Even at my most active, I still weighed 180lbs. Was there something wrong with me?

I knew I needed to make a change for my family and myself. I was tired of the headaches, stress and just being generally unhappy. My clothes were always tight and I felt unattractive. I was tired of trying on 6 different outfits every morning and then squeezing in to a size 10 when I should have worn a 14. I began to notice that I was taking out my frustration and insecurities on my family and co-workers.

I went to the doctor’s office the first week of February 2015 and weighed in at over 180lbs. I fell not just in the overweight category, but in the obese category! This was not how I wanted to live the rest of my life. I was 39 years old, my kids were growing up, and I was a mess.

The very next day I signed up for MVP Gym’s 12-week Body Transformation Challenge. Immediately I began logging my food into My Fitness Pal. I cleaned out my cupboard and refrigerator leaving only healthy food choices. I told my family that from this day on we were going to start eating healthy as a family. Soon, instead of feeling deprived, I actually was eating more. I ate three meals along with two or three snacks daily. My food plan was really pretty simple. I had a carb and protein at every meal and changed my snacks from brownies to oatmeal protein balls or chips and salsa to fajita veggies and salsa.

I worked out with a trainer 3 times each week. Working with a trainer added variety to my workouts and really helped me stay accountable. See Sample 3-Day per Week Introductory
Workout sidebar for an example of a week’s worth of workouts at this stage of my transformation.

In 12 weeks I lost 37 lbs, over 11 percent body fat and more than 45 inches. I won the “Challenge” which was nice, but the best part was I WON my life back. It took me 39 years to realize that I could not just work off the processed food that I was eating through exercise. I couldn’t just eat corn chips and brownies and run a marathon to be skinny. In the rest of this article I’m going to give you my specific diet, supplement and training plans, along with tips that I’ve found helpful along the way. I hope that they do as much for you as they have for me and my life!


It took me many, many years to figure out that proper nutrition is far more important than exercise in the fat loss equation. During the last year and a half I realized we should not LIVE TO EAT but instead EAT TO LIVE. And I am here to tell you that once you figure that out, your life may change drastically. Don’t get me wrong—I still get excited about eating. But now my idea of excitement is a plate full of vibrant colors, for example, red cabbage, broccoli, spinach, egg whites and topped off with salsa. I love to go to the grocery store and fill my cart with an array of colors of fruit and veggies.

I now follow Julie Lohre’s eating program which is right in line with Tosca Reno’s “Eat Clean” philosophy. I eat every 2-3 hours and a typical day looks like this:

Meal 1: (Pre early morning workout) ½ scoop UMP mixed with ½ cup Greek yogurt

Meal 2: UMP Pancakes- 1 scoop UMP, 1 egg and 3 whites mixed as a pancake batter with sugar free syrup and ½ banana

Meal 3: 2 rice cakes, 2 tsp natural peanut butter

Meal 4: Quinoa and veggie stir fry, ½ cup low fat cottage cheese, salad with vinegar and oil dressing

Meal 5: 2 scoops UMP mixed with 2 tbsp PB2, add water and make a thick pudding, ½ apple

Meal 6: 6oz salmon, 6oz sweet potato roasted in coconut oil, salad greens with salsa

Meal 7: 1 scoop UMP blended in ½ cup almond milk with ice



Ultimate Muscle Protein (UMP): First thing in the morning before my workout and at night before going to bed. Let me just tell you this, I have never in my life told so many people about one product. When I tell my weight loss journey story- UMP comes into the conversation every time. I LOVE the stuff. It has improved my energy, it’s helped me build muscle, and it tastes great!

Muscle Synergy Powder: 1 scoop pre-workout to help with pump, focus and strength.

Lean Out: 2 capsules with meals 1, 3, and 6 to keep my metabolism moving and body burning fat.

Density: 3 tablets upon arising, 3 before and 3 after training for muscle development and to help with energy. Density is a must for vegetarians as it helps complete the amino acid profile of incomplete vegetarian protein sources.


Sample 3-Day per Week Introductory Workout

Complete one set of 12 reps for each of the exercises listed below on a particular day. Then go through the list 2 more times until you have completed 3 full circuits in each workout.

Day 1 - Chest, Arms and Abs Circuit
Incline Bench Press
Incline DB Chest Flye
Push- Ups off Ball (feet on the ball and hands on the floor)
Tricep Dips off Bench
DB Bicep Curls arms all the way down to the side and back
Plank Knee to Elbow (up to 20 reps each)
Day 2 - Legs and Abs Circuit
Glute Bridge Raise
Walking Lunges
Reverse Lunge with DB
V-ups (for abs)
Step-ups (alternate legs each rep – do 12 with each leg)
Jump Squats (work up to 15 reps with a weighted ball)
Day 3 - Shoulders, Back and Abs Circuit
Front Raises with Plate
Tricep Extension with Plate
Pull-ups (assisted or unassisted pull ups)
Bentover Row with Plate
DB Press
Superman Holds (for abs)
After all 3 circuits are completed; end with 20 minutes of high intensity cardio.

My Current Workout To Build Muscle While Staying Lean


Wednesday: Cardio (20 minutes), Saturday: Off, Sunday: Yoga

Monday: Back and LegsAmount
Bentover Row 3x12
Wide grip Pull-ups 3 sets (as many as I can)
1-Arm Row 3x8-12
Kettlebell Swings 3x10
Sumo Squats with heavy DB3x8-12
BB Squats3x8
Walking Lunges 3x12
60 yard loaded sled push
Tuesday: Chest and ShouldersAmount
Bench Press
DB Flyes 3x12
Incline Bench Press 3x10
Incline DB Flyes 3x12
DB Front Raises*
DB Laterals*
Front Raise 3x12
* Extended sets: I start with 15lb dumbbells, then down to 12’s, and finally 8’s all to failure with no rest
Thursday: Legs and ShouldersAmount
Glute Bridge Raises
(to warm up hips)
Deadlifts 3x8-12
Step-ups with heavy DBs                                                                                                                                 3x15
DB Side Squats 3x15
DB Press 3x15
DB Press Pulses 3x15 (hands to the front and elbows together perform short, fast pressing movements)
Standing Glute Kickback (tuck a DB behind one knee and squeeze to keep it in place, then kick your bent leg back and up to really get those glutes to fire. Do 3x12 for each side.
Friday: Back, Arms and ShouldersAmount
Lat Pulldown 3x12
DB Row 3x12
Chin-ups (3 sets as many as I can)
Plank Knee to Elbow (3x12)
Bicep Curl 3x12
Tricep Dip 3x12
Front Raises with Plate 3x12
DB Front Raises*
DB Laterals*
* same extended sets as Tuesday (15lbs down to 8lbs)

Note: My favorite body parts to train are legs and glutes. Probably because during my overweight years I was so pear shaped. My bottom half was always so large. It is fun for me to do kettlebell swings, hip thrusts, side lunges, and back squats. I know these exercises helped me transform my body from pear shaped and hippy to the body it has become today. I also like to end my leg workouts with a couple of sprints pushing a weighted sled.


During my weight loss challenge I did a lot of cardio including running and boot camp type classes. This usually averaged out to 30-60 minutes of cardio, 6 days a week. But after my initial weight loss, I realized I needed to build muscle and cardio became less important. At present I participate in a one-hour Warrior’s Training class at my gym on Tuesday and Friday mornings. It includes a lot of sprinting for speed training and also helps develop strength, endurance and flexibility. I may do cardio one other day (usually Wednesday) where I use the stair climber for 15-20 minutes.

Helpful Tips To Get Started On Your Own Personal Weight Loss Challenge

You cannot out train a bad diet! Diet is over 80% of the equation for fat loss while exercise is 20% or less. Diet comes first and then the rest just falls into place. You have to get your eating under control to get the results you desire. If you want abs, crunches will not cut it alone. Eat right first and the abs will follow.

1. First thing every morning—drink 2 huge cups of water. This gets things moving and starts your day out right. I personally swear by this regimen.

2. Log your food. This helps hold you accountable from day one. Once you see the number of calories in a favorite food, you might think twice before eating it. For example, instead of the calories in a cookie, you can eat an entire plate of veggies dipped in salsa along with ½ cup of cottage cheese, or you could have an apple with 2 rice cakes and peanut butter

3. You should not LIVE TO EAT but instead EAT to LIVE.

4. Find a trainer to help keep you accountable. I found Julie Lohre online.

5. Get a Fitbit to keep your body moving. Don’t let your day be done until you have reached at least 10,000 (10k) steps. Park furthest out in the parking lot, walk the long way around the grocery store, take a walk during your lunch break. Do whatever you can to get those 10k steps in each day.


Final Thoughts

It’s now been 18 months since I started my body transformation journey. Since then I have been able to keep off the weight while building much more muscle. I could not have done it without my family and my gym, MVP in Rockford, Michigan. Julie Lohre has been a huge help during the building muscle / competition prep portion of my journey. She has shown me that building muscle and maintaining weight is NOT about NOT eating. It is about eating the correct proportions of protein, carbohydrates, and fat throughout the day.

What I love most about my transformation is SHARING my story. I believe God helped me on my journey so that I might inspire others to improve their lives. It took me 39 years for clean eating and working out to come together for me. If I can do it, I know you can too! So many people want to lose weight and get fit and healthy, but they don’t know how to start. You just need to wake up one day and make the decision to change your life. Once you do, you will find that you’ll NEVER want to turn back.

Never Put a Limit on Yourself

At a Glance: Melanie Egner

Age: 43 years young

Occupation: I have been a hair stylist for 22 years. I also have multiple fitness certifications and opened a fitness studio 3 years ago, EXL7 Fitness & Bootcamp.

Current Residence: I’m a Kentucky girl through and through

Years training: 10+ seriously

Height: 5’8”

Weight: 140 (Contest), 152-155 (Off-Season)

Favorite Fitness Meal: Grilled salmon, roasted sweet potatoes, and steamed broccoli; to curb my sweet tooth, I love my UMP pancakes with Walden Farms syrup!!!

Favorite Supplements: I love Beverly International supplements. UMP is amazing and I use it every day. If I had to choose, I’d say Glutamine Select is my next favorite.

What would you recommend to someone who has never used Beverly supplements before?: I would recommend UMP to anyone who is working out and lifting weights. I know that's where I started.

Music: Hip Hop and Pop, anything with a driving beat.

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

After living an active lifestyle in my teens, I became a cardio queen in my 20’s. You know the type; I was the one who went from one cardio class to another, always trying to be the best in the class. I wasn’t oversized, I looked fine in my clothes, but despite all the cardio I did, my body fat was high and I had little muscle. In other words, I was “skinny fat!”

In my mid 30’s I started lifting weights seriously. Finally, I began to see the results I had always wanted. My shoulders began to fill out, my glutes became more rounded, and yes, I could see my abs! The next step was competition. I stepped on stage for the first time in 2009 and have been competing ever since. My best placing was at the 2014 Flex Lewis Classic where I placed 1st in the Open tall class and was the overall Masters champion.

I'm so honored to be in the No Nonsense magazine, I always look forward to receiving it in the mail. I read it cover to cover absorbing all I can from each issue! I love Beverly International products! UMP is awesome for muscle recovery and I love the taste! I also take Mass Aminos, Glutamine Select, Ultra 40, Creatine Select, and Quadracarn day in and day out to help me to continue to build lean muscle. When a show is approaching I add Lean Out and Density to increase fat loss and muscle density.


Here are examples of my Off-Season and Precontest diet plans:


Meal 1: UMP pancakes with Walden Farms syrup

Meal 2: tuna mixed with Wholly Guacamole on 2 rice cakes

Meal 3: 4oz chicken, sweet potato, green veggies

Meal 4: UMP shake and berries

Meal 5: grilled salmon, grilled asparagus, and a large salad

Meal 6: UMP made into pudding with a tbsp peanut butter

As you can see my diet is fairly clean in the off season, but I do enjoy a cheat meal 1x a week.

Pre-Contest Low carb days

Meal 1: 5 egg white & spinach omelet

Meal 2: 4oz cod, 1 c green veggies

Meal 3: 4oz chicken on a large salad

Meal 4: 4oz chicken, 1 c green veggies

Meal 5: UMP shake and a green apple

Meal 6: 4oz tilapia, 1/2 c green veggies 1/4 avocado

After 3 or 4 consecutive low carb days, I have one, higher carb day.

Higher carb day

Meal 1: 5 egg whites, 1/2 c oatmeal

Meal 2: 4oz chicken, 1/2 c rice, 1/2 c green veggies

Meal 3: 4oz cod, 1 c rice

Meal 4: 4oz chicken, 1/2 c rice, 1/2 c green veggies

Meal 5: UMP shake and 2 rice cakes

Meal 6: 4oz tilapia, 1 c green veggies, 1/4 avocado

If I’m still hungry, I snack on more egg whites in the evening.



Year Round Supplements

Pre-contest Supplements

UMP, Mass Amino Acids, Ultra 40, Quadracarn, Glutamine Select, Creatine Select

I add Lean Out and Density

Weight Training

My favorite body part to train is shoulders! Love those big caps!

Here’s a typical workout:

Lateral Raises: 4x15

Inverted Lateral Raises: 4x10

Shoulder Press: 4x8

Rear Delt Cable Flye: 4x15

¼ Laterals: 4x20


Dumbbell Shrugs: 4x15

Arnold Press: 3 sets to failure with a light weight (feel the burn)


In the off season I weight train 5 days a week and participate in 2 cardio classes during the week. Before a contest I still weight train 5 days a week, but increase my cardio by running the local football stadium steps or engaging in HIIT sessions on the Step Mill.

My cardio classes are high intensity with lots of core work; we are all a sweaty mess when the 50 minutes is over. I have a love/ hate relationship with the Step Mill; I love what it does for my booty, but hate every minute I spend on it. Here’s a typical Step Mill workout:

1. 1st 60 seconds at a decent speed taking one step at a time

2. Next 60 seconds slow the speed down and take two steps at a time

3. Turn to the side and side step for one minute

4. Repeat side steps on the other side

Start again at (1.) and repeat for 30 minutes.

Tell Yourself You Can... And You Can

I meet women all the time who think that working out is not for them because they are 40 plus. I say NEVER put a limit on yourself! We are all capable of great things if we put our minds to
it! Your weight does not define you, your age does not define you, your economic status does not define you! We make what we want out of our lives and God has a plan for each of us. But, we must engage to our full potential. Tell yourself you CAN... and you CAN! Never speak negatively about yourself, positive words and thoughts only! It certainly can be a challenge as we age, our metabolism slows, while our work and family stresses seem to increase. Sure, there are road blocks, but that doesn't mean it's impossible! If this 43 year old Kentucky girl can do it, you can too! Just get up, get your mind right, set out a plan of action and then get to it! You will never be sorry for trying to improve your life, body and fitness level!

Skinny Fat to Sculpted Physique

At a Glance: Crystal Buchanan

Age: 38

Occupation: Fitness/Supplement Advisor and Sales Stylist

Family: Husband-Todd, 3 beautiful children of my own and 2 amazing stepsons.

Current Residence: Gahanna, OH

Years training: 7 years

Height: 5'4½”

Weight: 135 (Off-Season), 120 (Contest)

Favorite fitness meal: I LOVE TACOS -- Baby romaine lettuce (shell) and ground turkey with jalapeno, avocado, tomato, onion, cilantro, lime and hot sauce. 🙂

Favorite Supplements:
1. UMP Cookies & Crème. It’s like a dessert. Todd and I do not go a day without our UMP pudding fix! My entire Family is hooked.
2. Quadracarn. This is my new favorite. I feel stronger, more energized and more vascular.

What would you recommend to someone who has never used BI supplements before?
Start with the fundamentals:
UMP: This will become a staple because of taste, quality, and all the amazing recipes you can use/create with this amazing protein.
Fit Tabs
Glutamine Select
EFA Gold

Music: I'm a sucker for old school R&B and when I train I listen to Fit Radio. There are motivating genres on there that my husband got me hooked on.

Most Inspiring book: The Purpose  Driven Life by Rick Warren

Interest outside of bodybuilding: I love music, writing songs and singing. Music has been a huge part of my life. Another love of mine is watching old movies.

Words to live by: "If the plan doesn't work, change the plan but never the goal" -Unknown


Growing up in small town West Virginia, fitness was not an important facet of my life. Although I enjoyed track and volleyball, church and school took precedent.

This changed when the youngest of my three children was diagnosed with a seizure disorder and mild autism.

To help combat the stress of my life’s constant uncertainty and changes... I joined a small gym.

The combination of weights and cardio gave me the stress relief I was looking for, and as an added benefit my body was beginning its transformation from “skinny fat” to “fit”. In 2008 I hired my first trainer, Joe Newland, at the local Rec Center. My progress accelerated under his expert guidance. Joe introduced me to my first Beverly International supplements. Adding Lean Out, Density, Glutamine Select and UMP to my nutrition program took my training and development to the next level.

Over the next few years I worked full time as a retail store manager and struggled through a painful divorce while raising my three children. The gym became a stress-free sanctuary for me. A couple of competitors there encouraged me to give competition a try. I competed in my first show in 2010. My first win as a Fit Body competitor was in 2012, and I eventually earned my INBF/WNBF pro card in the Fit Body division. My life was falling back into place. I met and married Todd, who is a main part of my support system. I am now focused and my next goal was to compete in the NPC Women’s Physique division. Although I had achieved a “lean” physique, I now had to add more lean mass. Todd and I devised a two-year plan to add needed size.

The challenge I faced was that it had become harder and harder to build muscle in the off season, and then holding on to it when dieting down for a show. Luckily, a simple recommendation from the Beverly Advisor Team solved my problem. I added Mass Aminos, Ultra 40, and Quadracarn, not only during the building phase, but also while cutting. Within two weeks I felt and saw a difference. My energy levels improved. I recovered from my workouts much quicker. And I attained a level of muscle fullness and hardness that I had never had before.

I felt confident as I stepped on stage for my first NPC Women’s Physique contest. I placed 2nd and was very happy with the progress I had made. My next competition was in the fall of 2015. I took 1st place in Class B in the Women’s Physique Open division at the West Virginia State/Mid Atlantic Grand Prix and 1st in the masters division.

Now, I’d like to share my nutrition, supplement, and training programs with you. Whether you wish to compete, or just add some lean, shapely muscle to your physique, I’m sure you’ll get great results like I did.

Women's Physique Nutrition Plans



Meal 1: 1 whole egg, 1 c egg whites, 3/4 c steel cut oats cooked with 1/2 c berries

Meal 2: 5oz salmon, 1/2 c brown rice, 1/4 avocado

Meal 3: 5oz lean ground turkey or chicken breast, 5oz sweet potato, 1 c green beans

Meal 4: 2 scoop UMP shake, 1oz almonds or cashews

Meal 5: 5oz ground bison or flank steak, 1 c cooked spinach, 1/2 c peppers and onions cooked

Meal 6: 2 whole eggs, 1 c egg whites, 1 c veggies

Post workout: 1 scoop of whey (Muscle Provider)

Contest Prep

I drink a minimum of 1.5 gallons of water daily. Upon awakening I have a cup of green tea and go right into a 20-minute cardio session.

Meal 1: 1 c egg whites, 1 c spinach, 1/2 grapefruit

Meal 2: 1-1/2 scoop UMP shake, 1oz almonds

Meal 3: 5oz chicken breast, 2 c salad mix, 1 tbsp oil/vinegar dressing with one packet of stevia

Meal 4: 5oz 99% lean turkey, 1 c green veggies, 1/2 c peppers and onion

Meal 5: 1-1/2 scoops of UMP made into a pudding with 1tbsp Just Great Stuff chocolate powdered peanut butter!!! YUM!

Meal 6: 5oz fish, 1 c spinach or asparagus

Wednesdays and Saturdays: I eat the following for meal 6. I call it my fitness "Happy Meal :)" 6oz flank steak or bison, 8oz sweet potato, 8 large asparagus spears, 1 tbsp coconut oil

Supplement Schedule


UMP: 1-2 times daily, my favorites are Cookies & Crème and Strawberry

Ultra 40: 2 tablets with each meal, total of 12 per day

Lean Out: 2 capsules with each meal, total of 12 per day

Quadracarn: 3 tablets with Meal #1 and #4. This is my new favorite supplement! Why wasn’t I taking this all along?

EFA Gold & Joint Care: 3 capsules each with Meal #1 and #5

Mass Aminos: 5 tablets pre and post training

Women's Physique Training Plan


Monday: Chest/TricepsAmount
Incline DB Press5x20/15/15/12/10 add weight each set
Cable Crossover5x15-20
Hammer Chest Press5x10-15, superset with next exercise
Pushupsto failure
Pec Dec5x20/15/15/12/10
Cable Extensions with rope5x20, superset with next exercise
Reverse Pushdowns5x20
Tuesday: Back/BicepsAmount
Wide Grip Pulldowns4x15
Reverse Close-grip Pulldowns4x15
Rack Deadlifts4x15/10/10/8
One Arm DB Rows5x10
Hyperextensions4x15, superset with next exercise
Cable Rows4x15
Barbell Curls4x20
DB Curls4x15
Reverse-grip Cable Curls3x15
Wednesday: LegsAmount
Seated Leg Curls4x20/15/12/10
Lying Leg Curls4x20/20/15/15
Glute Kickbacks4x15, superset with next exercise
Calf Raise4x40/30/25/20
Leg Extension3x30
Hack Squats3x20 non lock keeping tension on quads
Leg Press                                                                                                                                 (Ascending sets - the opposite of descending sets, instead of decreasing the weight within a set, I add weight after each 15 reps)
Set (1) 15x 3 plates/4 plates/5 plates
Set (2) 15x 4 plates/5 plates/6 plates
Set (3) 15x 5 plates/6 plates/7 plates
Walk20 minutes post workout at 3.0 mph
Thursday: ShouldersAmount
Hammer Shoulder Press3x20/15/12
Rear Delt Machine4x15, superset with next exercise
Plate Raises4x15
DB Shoulder Press4x15/12/10/8
Side Lateral Raise4x20
Friday: BackAmount
Wide-grip Pullups4x10
Single-arm Low Cable Rows4x10
Smith Machine Bent-over Rows4x15
Seated Close-grip Cable Rows4x15
DB Stiff-leg Deadlifts4x10
Saturday: LegsAmount
Leg Curls4x15
Leg Extensions3x30/20/15/30 – drop the weight every 10 reps on the final
Leg Press4x40/30/20/15
Wide Stance DB Squats4x20 add weight each set / focus on each rep/target that bootay!
Walking Lunges3x15, superset with next exercise

Cardio Schedule

Offseason cardio is 3-4 days a week for 20-45 minutes.12 weeks out from a competition cardio is bumped up to 6 days a week with a 20-minute morning session and 30-45 minutes in the early evening. Cardio sessions include Stairmaster, high incline on treadmill, HIIT and LISS training. My goal is to shed fat and hold on to as much muscle as possible. Truth is I love lifting, but cardio is a necessary evil to present a complete package on stage.



Offseason I hit key poses between sets when my muscles are full. Closer to the show I have a designated session just for posing! This helps me feel confident and look polished on stage. Always smile and have fun! Remember how hard you worked for that moment on stage and take that time to shine!!

In Closing

I started my fitness journey as a "skinny fat" mother of three with zero weight training experience. When I walked into the gym for the first time in 2008; I was intimidated by the machines and wouldn't even go near the free weights. Some of you reading this may be in the exact situation I was in - nervous, scared, and clueless. If you are uncertain where to begin, do what I did - reach out for help and ask for guidance. Soon you’ll be as confident in the gym as anyone. If you are more advanced and perhaps considering a competition, there are no better competition plans than those you’ll find in Beverly’s No Nonsense magazine. Page through some back issues or visit the “Articles” section at Beverly Find someone who is similar to you and your goals and simply follow her plan. Or, I’d be honored if you follow the plans that I have laid out in this article. They’ve worked for me and very likely will work for you too.

I Lost 25lbs in One Year and Won 1st Place in Bikini With My Mom’s Help

At a Glance: Courtney Moher

Age: 27

Occupation: Real Estate Agent

Family: Fiancé, Daniel Ledezma

Current Residence: Santa Rosa Beach, FL

Years training: 10 total, but 1 year more seriously!

Height: 4'11 and 3/4ths

Weight: 110 (Off-Season), 100 (Contest)

Favorite Bodybuilding or Fitness Meal: lean ground turkey and Brussels sprouts

Favorite supplements

Lean Out: 1 capsule with every meal to help burn fat
Density: 3 tablets 3x a day to help build/preserve muscle
7-Keto MuscLean: 3 capsules 2x a day to help jump start metabolism
UMP: Daily protein shake

What would you recommend to someone who has never used Beverly supplements before? They need to try it ASAP! It's a game changer for your body.

Music: Upbeat Latin/Spanish music

Hobby or interests outside bodybuilding: Paddle boarding, sea turtle lover, animal lover, and mountain biking

Words to live by: Work hard, play harder

I was practically raised in the fitness industry. My mother, Gayle Moher, was a top IFBB pro bodybuilder during my childhood. She competed in 4-5 shows a year, for many years. Our life revolved around contest prep. I’d spend hours in the gym while my mom worked out. Her nutrition had to be precise whether she was dieting for a show or trying to add more muscle in the off season. Therefore I was learning about dietary discipline from an early age. I was just 6 or 7 years old when we’d make monthly trips from our home in Columbus to the Beverly headquarters, often with our Great Dane, Scooby. My mom would always go to Beverly to keep check on her nutrition and body composition as she was dialing in for an upcoming contest. You can read an article about her preparation for winning the 1996 NPC Nationals in the No Nonsense magazine archives (

As I grew older and my mom’s career became less intense, my life normalized. I participated in figure skating in middle school, but not much else in the way of exercise or sports. When I went to college at FIDM (Fashion Institute of Design and Merchandising), I did start working out again, but without my mom I was lost. I gravitated to the exercises that I was comfortable doing on my own, primarily cardio and abs. Believe it or not, after all the time I had spent in the gym with my mom, I was not confident enough in my own knowledge to train myself. I continued like this for years – trying to eat right through the week, but then binging on the weekends – lots of cardio, but hardly any weights.

By this time I had moved to Florida and found there was not much opportunity for fashion design or merchandising, so I jumped into real estate and have been part of the “At the Beach Team” for the past five years. My workouts were still going nowhere so I decided to set a big goal – to enter an NPC bikini competition. I knew I couldn’t do it on my own. Heck, I’d had zero results for years. So I reached out to my mom for help. What a difference her diets, workouts, and recommendation to get on Beverly International supplements made. It took almost a year of intense workouts, strict dieting, and targeted supplements, but I lost 25 lbs and won first in my class at the 2017 NPC Renegade Classic.

Diet and Supplements

My diet remained the same during preparation for a show besides the last couple weeks. 4 of my 6 meals during the last 2 weeks consist of fish/tuna and green beans or asparagus.

Pre Workout: 1/4 cup of oatmeal before the gym

Meal 1: 6 egg whites

Meal 2: UMP shake

Meal 3: 6oz lean ground turkey, ½ cup Brussels sprouts

Meal 4: 6oz chicken, ½ cup veggies (some days 4oz sweet potato)

Meal 5: 6 egg whites, ½ cup green beans

Meal 6: 6oz fish/tuna, 6-8 asparagus spears

Tip: Canned tuna fish can get very boring, so switch it up; try grilling fresh fish in a little aluminum foil packet with salt free seasoning and lemon juice.

Supplement Schedule

Lean Out: 1 capsule with every meal to help burn fat

Density: 3 tablets with meals 1, 3 and 6 to help build/preserve muscle

7-Keto MuscLean: 3 capsules with meals 1 and 3 to help jump start metabolism

FitTabs: 2 tablets with meal 1

EFA Gold: 3 gelcaps with meal 1

Glutamine Select: 2 scoops during cardio and/or after weight training

Energy Reserve: 2 tablets with meals 1, 3 and 6 during last 3 weeks of prep to keep energy levels up and boost fat loss

Tip: You will not believe the difference that a good supplement program can make. I can pinpoint almost to the day when I started to make muscle gains and lose fat – the day my mom put me on a Beverly supplement plan.

Training Schedule

I work out alone, five days a week at 5:00 am before going to work.

Tip: Don’t be satisfied using the same weight for an exercise week in and week out. My mom taught me that to build lean muscle you have to progressively add weight to an exercise whenever you reach the desired sets and reps with certain poundage.

Saturday and Sunday: Off

Legs, Abs

Leg Press 3x15
Squats 3x12
Hack Squat Machine3x15
Stiff-leg Deadlifts 3x12
Leg Extensions 3x12
Variety of Ab Exercises 8x30
Back, Delts, Biceps, Calves

One-arm Dumbbell Row 3x10
Pulldowns 3x12
Seated Cable Row3x12
Dumbbell Lateral Raise 3x10 each way
(side, front, rear)
Cable Curl 3x12
Incline Dumbbell Curl 3x10
Calf Raises 6x15
Chest, Triceps, Abs

Incline DB Press 4x10
Flat DB Press 4x12
Pec Deck 3x12
Tricep Pushdowns 4x12
Lying Tricep Extension 4x12
Abs 6x25
Legs (emphasize glutes)

Romanian Deadlifts3x15
Wide Leg Press 3x15
Leg Curl 3x8
Walking Lunges 3x15 per leg
Leg Extension 3x12
Smith Machine Squats 3x12
Calf Raises 6x15
Delts, Back, Biceps, Triceps, Abs

Shoulder Press 3x10
Wide Pulldown 3x12
Upright Row 3x10
Straight Arm Pulldown 3x12
Bent-over Lateral Raise 3x12
Seated Cable Row 3x12
Barbell Curl 3x10
Close-grip Bench Press 3x10
Concentration Curl 2x12
Tricep Dips2x15
Abs 8x30


45 minutes, 6 days a week: Stairmaster, walking lunges on treadmill, sprints on treadmill (30 seconds sprint, 1 minute fast walk). At four weeks out from a show I increase cardio to 80 minutes a day – 40 minutes in the morning and 40 more in the evening.

Tip: Try wearing a resistance band just above your knees for added resistance on the Stairmaster. I get a terrific burn when I do this!


Bikini posing has been one of the hardest things for me to master. It wasn’t enough to put in all the hard work and discipline it took to develop my body; I had to be able to display myself to my best advantage to the judges. After my first couple of shows I knew I needed help. I hired a professional coach to help and it made a world of difference.

Tips: Stand tall, lifting your chest, tighten the waist, breath shallow from the chest, walk slow.


Although I watched my mom do it for years, I never realized how much work it took to transform one’s body. Having competed three times now I'm addicted to the process and love the results! My favorite thing is making improvements from show to show. A big plus is the increased confidence that my more muscular shape has given me. I can’t wait to continue to work on my body and get on stage again! One other thing I learned is you need a strong support system to help you get through the contest prep grind. I can't thank my mom and fiancé enough for putting up with me during the toughest times!


The Bodybuilding Lifestyle

At a Glance: Celeste Solis

Age: 24

Education: BA in Psychology from University of Texas Permian Basin

Occupation: Personal Trainer and Co-Owner Anytime Fitness in Odessa, TX

Current Residence: Odessa, TX

Years Training: 4 Years

Height: 5’ 4”

Weight: (Off-Season) 120-125 lbs (Contest) 110 lbs

Favorite Bodybuilding Meal: Grilled salmon w/sautéed peppers, jasmine rice & mixed vegetables.

Favorite Supplements: Graham Cracker UMP- I use it for anything from shakes to making protein muffins. I also enjoy the Glutamine Select during my workouts.

What would you recommend to someone who has never used Beverly Supplements before? If they are new to training, I would recommend starting with UMP, Mass Aminos combined with Ultra-40. This is what I started with when I began using Beverly and I saw drastic improvements in my physique and performance in the gym.

Music: Depending on how I feel I typically go with Hip-Hop, Alternative Rock or EDM.

Most Inspiring Book: The Power of Now by Eckhart Tolle

Hobby or Interests outside bodybuilding: Shooting guns, painting, reading and creative writing, trying new restaurants and foods, spending time with family and friends, yoga and meditation.

Words to live by: “The power for creating a better future is contained in the present moment: you create a good future by creating a good present.” - Eckhart Tolle


I have always enjoyed physical activity and competitive sports. I started playing T-Ball at age 5 and played catcher throughout my childhood. Once in Junior High, I participated in volleyball, basketball, cross-country, track & field, and cheerleading. I continued to participate in volleyball and cheerleading throughout high school, where I graduated in the top of my class at Permian High School in Odessa, TX.

After high school, my activity level began to slow down. The environment and relationships I developed at this time had a negative impact on both my physical and emotional wellbeing. I was living a harmful lifestyle indulging in alcohol and drugs. My life had become filled with toxic relationships, chronic stress, anxiety, and depression. My weight ballooned up by 35 pounds. During my junior year of college I was prescribed Xanax and anti-depressants.

It was in August of 2013, after a night of excessive partying, that I began making a turn for the better. I realized that I was in an unhappy relationship, not just with those around me, but with myself. I began changing my diet, eliminating processed carbohydrates and sugar and eating smaller, more frequent meals. I started working out with the Insanity program in my kitchen in the mornings before classes or work. Despite the physical improvements I had made, I was still lacking in how to properly diet and train for the goals I wanted to achieve. I had become skinny, but with little to no muscle tone and was unsure of how to take my physique to the next level.

I began working on my certification as a Personal Trainer. In February of 2014, I began working at a local gym here in Odessa. I felt blessed having the opportunity to help others improve their daily lives with physical fitness. Slowly, I began building a client base for my personal training services while still attending college and working as a server at Saltgrass Steakhouse. I realized that helping others had become my passion and when my client base became large enough, I quit my serving job and decided to focus all of my efforts on personal training and graduating from college.

Working within the Odessa fitness industry introduced me to many people with similar interests and goals regarding health and fitness. One of those people was Clint Gillispie. We began working together at Anytime Fitness in July of 2016, where I oversaw the personal training program at the club. A year later, I became co-owner, with Clint, of Anytime Fitness Odessa. Our business partnership eventually turned into a romantic relationship and we became inseparable. We began working together on developing our PT program and opening additional Anytime Fitness locations in the Permian Basin. This loving and healthy relationship has been such a blessing! It was at Anytime Fitness that I was introduced to Beverly International products. Clint, along with his father, had both been long time advocates and users of Beverly products.

After graduating from college in May 2017, I decided to compete in my first bikini contest. Clint and I sat down and put together a regimen that I would follow all the way up to my first show in November of 2017. (For a look at my exact programs, see the diets, supplements, and training sections of this article). It was also at this time that we reached out to Julie Lohre to help me with my bikini prep. She provided me with an incredible amount of advice and inspiration leading up to show day. I competed at the Lackland Classic in San Antonio, TX where I placed first in the Class D Novice and fourth in the Class D Open. After the show, I realized that I was hooked and that the bodybuilding lifestyle was something that helps me cope with life’s challenges and allows me to focus all of my energy on something that is positive and fulfilling. I competed in my second show in June of 2018 at the Dallas Europa Games where I placed third in Open Bikini Class D. Despite finishing third, it was gratifying to see the improvements that I made in such a short amount of time. I have no doubt that my gains and improvements would have been severely limited without the use of Beverly International supplements.

Off-Season Diet


Meal 1: 3 whole eggs, 4oz turkey sausage or turkey bacon, 1/2 cup quinoa with honey & blueberries

Meal 2: 1 cup of honey vanilla Greek yogurt

Meal 3: 8oz lean chicken, turkey or ground beef, 1/2 cup jasmine rice, 2 cups steamed broccoli

Meal 4: UMP a couple of hours before training with 1/4 cup oatmeal or a banana

Meal 5: Mass Maker Ultra with almond milk post workout

Meal 6: 8oz lean chicken, ground beef or salmon, 1/2 cup jasmine rice or sweet potato, 2 cups steamed broccoli or other veggies


I take Super Pak every morning upon waking. Creatine Select and Up-Lift are taken before workouts. Glutamine Select is taken during workouts. (4) Mass Aminos and (4) Ultra-40 are taken with meals 1, 3 and 6.

12 Week Contest Prep Diet


Meal 1: 4 egg whites, 2 packets sugar free apples & cinnamon oatmeal

Meal 2: 1 scoop of UMP

Meal 3: 6oz grilled chicken or tilapia, 2 cups steamed vegetables. I include a sweet potato or jasmine rice on leg days.

Meal 4: 1 scoop UMP

Meal 5: 1 scoop UMP

Meal 6: 6oz grilled chicken or tilapia, 2 cups steamed vegetables


Super Pak with meal 1, Up-Lift pre workout, Glutamine Select during workout, 7-Keto MuscLean with meals 1 and 3, Density (5) tablets with meals 1, 3, and 6


Day 4: Off


Day 1: LegsAmount
Wide Stance Squat: 4x15,12,10,8
Hip Thruster: 4x15,12,10,8
Romanian Deadlift: 4x12-15
Leg Curl: 4x12-15
Day 2: Shoulders & TricepsAmount
Military Press: 4x15,12,10,8
Alternate DB Press: 4x15,12,10,8
Lateral Raise: 4x12-15
1-Arm Smith Mach Upright Row:4x12-15
Rear Lateral Raise:4x12-15
Close Grip Bench Press:4x15,12,10,8
Dips: 4x15,12,10,8
Tricep Pressdown: 4x12-15
Day 3: Back & BicepsAmount
Pullups: 4xAMRAP
Wide Grip Lat Pulldown: 4x15,12,10,8
Underhand Grip Pulldown: 4x15,12,10,8
Wide Grip Cable Row: 4x15,12,10,8
Barbell Curl: 4x12-15
Preacher Curl: 4x12-15
Rope Curl: 4x12-15
Day 5: LegsAmount
Front Squat: 4x15,12,10,8
One Legged Leg Press: 4x15,12,10,8
Box Step Up: 4x12-15
Narrow Step Lunges: 4x12-15
Leg Extensions: 4x12-154x12-15
Day 6: Shoulders & Triceps (same as Day 2)Amount
Military Press: 4x15,12,10,8
Alternate DB Press: 4x15,12,10,8
Lateral Raise: 4x12-15
1-Arm Smith Mach Upright Row: 4x12-15
Rear Lateral Raise: 4x12-15
Close Grip Bench Press: 4x15,12,10,8
Dips: 4x15,12,10,8
Tricep Pressdown: 4x12-15
Day 7: Back & BicepsAmount
Deadlift: 4x15,12,10,8
Barbell Row: 4x15,12,10,8
DB Row: 4x15,12,10,8
Cable Row:4x15,12,10,8
Barbell Curl: 4x12-15
Preacher Curl: 4x12-15
Rope Curl: 4x12-15


I keep my cardio to a minimum during the off-season. Every Monday I coach a track session at the local college where I run with my clients. Other than that, I typically use my diet to bring my bodyfat down for a contest. I am naturally lean and struggle with adding and maintaining muscle. I find that keeping cardio to a minimum and taking 15 Density a day helps me maintain as much muscle as possible while dieting for a show.

Final Thoughts

No one can stop you from becoming your best self and having the life you want but you. Your self-worth begins inside you. I believe the mind and body are intrinsically connected and that positive thoughts and actions influence your physical, spiritual and emotional health. Beverly International athletes prove that your goals can be achieved with consistent exercise, training, a healthy diet and quality supplements. Nobody can teach you to have discipline and will power. That is something only you can create.

Health and Fitness saved me from destructive behaviors while helping me learn to love myself and others. It inspired me to live my purpose by helping others achieve their goals, while also pursuing my own. Establishing a healthier routine helped me manage my anxiety and depression symptoms. I was able to come off all of my medications and my mood and life improved significantly. Every once in a while, my anxiety will creep in, but the severity is nowhere near what it used to be. I love the life I live and I am proud of who I am. I’ve come so far!

Figure Competition – No Longer a Dormant Thought

Photo Credit: Chris Banks, Sinnerman Photography

At a Glance: Ayana Domingo

Age: 42

Occupation: Patient Screening Navigator for Breast Health at New York-Presbyterian Hudson Valley Hospital

Family: Married; 2 children - Tyler 22, Synda 14

Current Residence: Cortlandt Manor, NY

Years training: 1.5 years

Height: 5'3"

Weight: 130 (Off Season), 119 (Contest)

Favorite Body Building Meal: 4oz beef or bison burger, 5oz sweet potato, grilled asparagus

Favorite Supplements:

  • UMP is my absolute favorite – I love the chocolate and cookies and crème This is my last meal of the day and I consider it a dessert.
  • Glutamine Select – I drink Glutamine Select pre/ intra/post-workout. I love that it contains BCAAs which keeps me from getting sore during the recovery period and the flavor is not overpowering.

Advice to Someone who has never used Beverly: I recommend that you check out the Beverly International website ( All the supplement recommendations are available there. No matter your fitness goals, you will definitely benefit from Beverly products.

Music: As a classically trained pianist for over 30 years, I enjoy all genres of music.

Most Inspiring Book: The Alchemist by Paulo Coelho. I read this book every year because it reminds me to never give up on your dreams.

Hobby or Interest outside of Bodybuilding: Outside of bodybuilding, I am a freelance photographer of life and love; shooting baby showers, engagements, birthdays, and weddings. I also love to run 5Ks and am a member of USA Track and Field; the 100 meter sprint is my favorite event.

Words to Live By: The mind tells the body what to do, not the other way around…

Favorite Quote: “And when you want something, all the universe conspires in helping you to achieve it.” –Paulo Coehlo


I've been an athlete for most of my life. I ran track competitively throughout junior high, high school, and some college, specializing in the 55, 100, and 200 meter dashes, as well as running on the 4 x 400 meter relay team. I worked out occasionally during those years and was encouraged by a friend to compete. My response was, “no way”, and I tucked that thought deep in the back of my mind. I went on to earn my Bachelors of Science degree in Health Education and Promotion from Lehman College in 2005. Then life happened, marriage and children, and any remaining passion for fitness fell to the back burner.

What really prompted me to focus on my health

In 2010, I was incidentally diagnosed with hypertension and was placed on blood pressure medications due to increased weight gain, eating processed foods high in sodium, and stress. My readings ranged from 140/100 – 150/120 some days. Over the years, I made numerous attempts to get my health in order but everything I did was a short-term fix.

Fast forward to 2016, I set a goal of getting into the best shape of my life by 2018 and started to document my fitness journey on Instagram. That same year, I joined and started to use their various workout programs and challenges, but still, I fell short and didn’t complete them. The consistency and drive was not there. Any thought of competing was a thing of the past, reserved for the young.

Journey to the stage

On January 8, 2018, I pushed the hard reset button and made a decision that I was going to compete in an NPC Figure show in the summer. I signed up for the $50K, 12 week transformation challenge to see what results I could achieve on my own. Although I did not win the challenge, my transformation was phenomenal. At that point, I knew I was ready to take the next steps necessary in order to prepare me for the stage.

Through word of mouth, I contacted competition prep coach Steve Poynter who worked with me starting at 14 weeks out. He outlined my nutrition and training in detail and made adjustments where needed during my prep. Beverly supplements were an integral part of my regimen throughout my entire prep.

On July 7, 2018, I stepped on stage in the best shape of my entire life at the NPC Northeast Summer Classic show in White Plains, NY. I placed fifth in Novice and the 40 and Over Figure division.

My journey to the stage was not easy, like many, I experienced setbacks. I developed quadricep and bicep tendinitis, along with a condition called notalgia paresthetica on the right side of my mid-back which made it painful to open up my right lat. (Not a good thing for a Figure competitor.) Luckily, I was able to seek medical therapy in a timely fashion and learn how to work through and strengthen my injured areas.

Presentation Tips

As I will be preparing for my 2nd show this year, I emphasize “practice, practice, practice” no matter how seasoned you are. I continue to practice my posing for 15 to 20 minutes a day as posing is considered a huge component of overall stage presentation.

Helpful Tips

  • Incorporate stretching before and after all training as it reduces risk of injury.  Invest in a stretching strap (it works wonders).
  • Know your “why”? Why are you competing? Knowing your “why” will add depth, passion, and fuel your inner strength towards achieving your goals despite any obstacles that might stand in the way.
  • Don’t compare yourself to other competitors. Always strive to be the best version of yourself and beat that person staring back at you in the mirror.

Closing Thoughts

At 42 years old, I finally reached my fitness goals and can now say that I am an NPC Figure competitor. This journey has been a life changing experience for me. I did what I thought was impossible. I learned a lot about myself, how my body responds to different types of foods, and learned who was really on my support team for the long haul. I’ve met amazing friends who supported my goals and gave me that mental push on days when I wanted to give up.

For anyone thinking about competing or even weight loss in general, know that it will take time, patience, and dedication, but you can do it if you put your mind to it. Results may not happen overnight; however, with the right guidance and support system by your side, anything is possible. I believe in you.


Nutrition is key; there’s no way around it.

Every Sunday, my husband helps me meal prep for the week by grilling all of the meats and veggies. I measure out my portions the night before and carry my meals with me to work every day. It saves so much time, money, and keeps me on track with my fitness goals.

Meal 1 (pre-workout): 5 egg whites, 1/2 cup steel cut oats

Meal 2 (post-workout): 1.5 scoops Muscle Provider, 1/2 banana or 1/4 cup blueberries, 2 tbsp PBfit powdered peanut butter

Meal 3 (usually post workout): 4oz lean ground chicken or chicken breast, 1 cup green vegetables, 1/2 cup white rice

Meal 4: 4oz lean ground chicken or chicken breast, 1 cup green vegetables, 3-4oz yam

Meal 5: 5oz lean beef or salmon, 1-2 cups vegetables, avocado or 2 tbsp unsalted peanut butter

Meal 6: 1.5 scoops UMP

Water Intake: Drink at least 1 gallon of water per day


Muscle Provider – post workout to build lean muscle and recover from tough workouts faster

UMP – as a great tasting, contest friendly, nighttime meal replacement

Glutamine Select – before, during, and after my workout reduces soreness and quickens recovery time

Lean Out stacked with 7-Keto MuscLean to help my body to convert stored fat into energy and lose fat without losing lean muscle

Training Schedule

I started to use Beverly’s Pre-Contest Training manual as a guide in early 2018. I have made some adjustments along the way (more sets, lower reps, heavier weights). My workouts last from 45 to 90 minutes. Here’s an example of my training:

Monday: Legs & AbsSetsReps
Leg Press310-15
Hack Squat*310-15
Straight Leg Deadlift312
Leg Extension312
Abs (various exercises)825-50

* Hack Squats are one and one half reps – go all the way down, then half way up, back down, and all the way up = 1 rep.

Tuesday: Back, Delts, Biceps, CalvesSetsReps
One-Arm Row38-10
Lat Pulldown38-12
Seated Row38-12
DB Lateral310
Front DB Raise310
Bent DB Lateral310
Cable Preacher Curl38-12
DB Curl38-10
Barbell Curl35-6
Calf Raises (various)6-815
Wednesday: Chest, Triceps, AbsSetsReps
Incline DB Press46-10
Flat DB Press48-12
Pec Deck38-12
Triceps Pushdowns48-12
Lying Extension410-12
Abs (various exercises)615-25
Thursday: Legs (glute emphasis), CalvesSetsReps
Romanian Deadlift310-15
Wide Leg Press310-15
Leg Curl36-8
Walking Lunge312-15
Leg Extension312
Smith Machine Squat312
Superset each pair of exercises above
Calf Raises (various)6-815
Friday: Delts, Back, Arms, AbsSetsReps
Shoulder Press36-10
Lat Pulldowns38-12
Upright Row38-10
Straight Arm Pulldown310-12
Bent Laterals310-12
Seated Row38-12
Barbell or EZ Curl36-10
Close Grip Bench Press36-10
Concentration Curl210-12
Triceps Dip210-15
Superset each pair of exercises above6-815
Abs (various exercises)825-50

Cardio Schedule

For heart health and to keep my blood pressure under control, I do some form of cardio every day for 20 – 30 minutes alternating between the stair master, spin bike, and arc trainer. Leading up to contest day, I increase my cardio intensity and incorporate plyometrics and wind sprints depending on my condition.

From Track Star to Powerlifter

At a Glance:Sydney Hunter

Age: 23

Occupation or Education: Certified Personal Trainer with a Bachelor’s of Science from UC Riverside in Sociology with a concentration in the Social Determinants of Health. Owner of Body by Syd Personal Training.

Family: I have a brother who is 18 months younger than me and two loving parents who support my dreams and aspirations.

Current Residence: Glendale, CA

Years training (total): 13 years

Height: 5’5”

Weight: 138, Contest - 132 (Powerlifting 60 kg class)

Favorite Fitness Meal: My go to meal is salmon, asparagus and potatoes.

Favorite Supplements: UMP Graham Cracker tastes great and gives me the protein boost I need to build strength without feeling bloated. UMP gives me that extra lift I need to power through some crazy tough workouts.

During my bulking/building phase, Mass Maker Ultra is an integral part of my diet as it has carbs that feed and promote muscle growth in the weight room and keeps me on track while I’m in a calorie surplus.

When it comes to focus and endurance, Ultra 40 does the trick. I also feel as though my recovery time is shorter and I have minimal soreness. As a powerlifter, some days of training can be hard and the wear and tear on my muscles can be intense. The best part is how fast you see improvement in muscle growth, I usually see changes within 8 days.

What would you recommend to someone who has never used Beverly supplements before? I have tried many products and UMP is a far superior product. You can both feel and taste the purity in the products. I always recommend UMP to my clients and receive rave reviews and great feedback. The primary comments I hear are that UMP does not have that “chalky” taste so common with protein powders and that they don’t get that bloated feeling.

Music: My favorite songs are Diva by Beyoncé, Love It When You Cry by Steve Aoki and A Milli by Lil Wayne.

Most Inspiring Book: Mind Gym by Gary Mack - it delves deeply into how to be a successful athlete and that it starts in the mind. I believe the mind is a powerful tool and it can be our biggest supporter or our biggest enemy. I tell all of my clients that if you control your thoughts, the possibilities are endless.

Hobbies or interests outside powerlifting: Hiking, eating at new restaurants with friends and shopping.

Words to live by: “No matter what, have fun & keep your head held high.”


Growing up, I played every sport from basketball and soccer to softball and even did equestrian horseback riding. But my heart and my talent were always with track and field. I started running track when I was 10 years old. My specialty events were the 400 meters, 200m and 400m relay. As I progressed in the sport earning numerous awards, the possibility of being a college athlete came into focus and became a reality. I was known in high school as “Sydney the Track Star” so when it came time to get recruited, my heart was set on no less than a Division 1 college scholarship. As a young 18-year-old, I wasn’t thinking much about majors or career--I just knew that I wanted to run track.

I accepted a scholarship to the University of California Riverside to run track. But, before the season even began, I suffered an injury. Soon it seemed that injuries became a routine for me including concussions, back spasms, sprained ankles and a sprained wrist. I was always in the sports rehab room healing an injury. The crazy part is that the majority of the injuries happened in my “happy place” - the weight room. I did not let it deter me; I used it as fuel to get more balanced. I changed my focus to not just moving weight but also connecting with my muscles (mind muscle connection).

After my second year of college it was time to find a summer job. I knew I wanted to work at a gym so I googled “Gyms in Riverside”, closed my eyes, scrolled and picked one and it was A Taylored Body and this was where my love for personal training started. This gym’s atmosphere was something special--everyone was so loving and positive. I gained so much experience training clients from age 7 to 85 and everything in  between. After working there for only a few months, I knew I had found my career - I loved being a trainer, using fitness and health to transform lives.

After 3 years of running collegiately, I knew I had a tough decision to make. My passion to help others reach their fitness goals came to the forefront and I made a decision to stop running and leave track behind. I feared that in leaving track I would lose my identity (remember I was “Sydney the Track Star”). But the assurances I received from my track coach, my teammates and my parents helped me in my decision making. They believed in me, the person, and saw my greater potential.

Though I was carrying a full-time load, I was determined to complete college in four years, I wanted to spend every spare moment training clients, it brought me so much joy. My focus has transitioned from track to personal training & powerlifting.

In addition to training clients, I began focusing more on me and my progress in the weight room. After a year without track, my love for lifting weights grew but I never thought about competing, I just liked to challenge myself to lift heavy. In February of 2019, my coach reached out to me about competing in powerlifting and I made the leap and said YES! After my first workout at Iron Addicts I was hooked. Although my physical strength was adapting slowly to my new program, my mental strength was rapidly growing. After my first competition, I knew it would not be my last. Stepping on the platform is electrifying, it seems as if the room goes quiet and it's just you and the bar. Like running track, powerlifting is a sport where you can always improve and I love that.

Diet & Nutrition Tips

Meal Planning Tips: Think about what you’re going to make for the week before you go to the grocery store so you are not overwhelmed. Also pick your meal prep day. Mine is Sunday so every week I set aside about 2 hours to prep and make everything. Big tip is to prep your snacks, separate your snack items into bags whether it be almonds, strawberries or whatever it may be to ensure you stay on track.

Let’s start with two of my favorite UMP recipes. S’mores Protein Waffles are great during my Muscle & Strength Building season and my Protein Frappuccino works in both my muscle & strength and weight cutting phases.

S’mores Protein Waffles: yields 2 waffles
• 1/2 cup Birch Benders original pancake mix
• 1/2 scoop UMP Graham Cracker
• 1/2 scoop UMP Rocky Road
• dash of cinnamon
• 1 tsp olive oil
• 1 cup of water

Stir all ingredients together in bowl Turn waffle iron on med-high Pour 1/2 batter in waffle maker Leave in waffle maker for 3-5 minutes

Protein Frappuccino
• 8oz cold brew
• 6oz unsweetened almond milk
• 1 scoop graham cracker UMP
• add tons of ice

Blend for a homemade low-calorie Frappuccino

My Daily Meal Plan

Muscle & Strength Building

6am: 1 scoop UMP, 1 Scoop Muscle Provider, 6oz black coffee, 6oz almond milk, 1.5 cup of hash browns, 2 pieces turkey bacon, 1 English muffin, 4 Ultra 40

9am Snack: 1 orange, 1 cheese stick, 3 Ultra 40

11am Snack: 23 almonds, 1 apple

2pm Lunch / Pre Workout: 1 Scoop UMP, 8oz water, 6oz chicken breast, 3oz zucchini, 4oz brown rice, 4 Ultra 40

4pm Post Workout: 1 scoop UMP, 1 granola bar, 10 strawberries, 13 almonds

7pm Dinner: 4 oz salmon, 7-10 asparagus spears, 3oz potatoes, 3 Ultra 40

9:30pm Before bed meal: 1 scoop UMP, 1 tbsp almond butter, 3/4 cup frozen fruit, 1/2 cup granola, dash of cinnamon, 2 tbsp of blueberries, 1 tsp of agave

Cutting Diet to Make Weight

After weeks of slowly cutting my calories, I stay at 1300-1400 calories per day for the two weeks leading up to weigh-ins.

6am: 6oz black coffee, 1 scoop UMP, 1 English muffin, 1 cup hash browns, 4 Ultra 40

10am Snack: 13 almonds, 1 grapefruit, 1 cheese stick

2pm Lunch: 4oz salmon, 1 cup of green beans, 4 Ultra 40

4pm Snack: 1 scoop UMP mixed with 8oz of water, 1 apple, 13 almonds

7pm Dinner: 4oz chicken breast, 7 asparagus spears, 4 Ultra 40

9pm Before bed snack: 1 scoop UMP, 7 strawberries, 2 Ultra 40


During my cutting phase which lasts about 2 weeks before a competition:

I do Incline Treadmill 15% for 35 minutes or Stairmaster 4 days a week during prep. I also teach spin classes 2 days a week (1 hour each class). My only cardio during my bulking/building phase are the two spin classes I teach each week.

Tips for cardio:

Things like walking on the treadmill can get boring so pick a cardio show-- It is a show that you only watch while doing your cardio so it makes it special. Or take a class like spin where you can get a great workout and sweat like crazy without too much stress on your joints.

Training schedule

I lift 4-5 times a week at the beginning of a training cycle, then as it gets closer to competition, the sessions are 3-4 times a week and one of those days would just be accessory work. Providing full recovery to stay healthy without strength withering. (I’ve included my workout below.) The program is based on progressive overload to ensure maximal strength improvement. I follow the Candito Strength 6-week progression along with extra strength training provided by my Coach James Harris.

Sample Training Program

(Based on Candito 6-Week Strength Program,

The program is based on my 1RM’s at the beginning of the program – Bench Press 165lbs, Squat 285lbs, Deadlift 410lbs. I have listed the approximate percentage used for each lift so that you can adapt the program to your personal strength levels.

Week 1

Muscular Conditioning

Squat 4x6 (80% of 1RM)
Deadlift 2x6 (80% of 1RM)
(Optional Leg Extension and Leg Curl 3-4x8-12)

Bench Press 4x10,10,8,6 (50%, 67.5%, 75%, 77.5% 1RM)
Row 4x10,10,8,6
DB Overhead Press 4x12,12,10,8
Lat Pulldown 4x12,12,10,8
(Optional Barbell or DB Curls 3-4x8-12)

Same workout as Tuesday

Squat 4x8 (70% of 1RM)
Deadlift 2x8 (70% of 1RM)

Bench Press 1xMR (80% of 1RM)

Week 2


Squat 1xMR up to 10 (80% of 1RM)
Squats 5x3 – 60 second rest between sets (5lbs more than 1st set)
Snatch Grip Deadlift 3x8
(Optional Leg Extension and Leg Curl 3-4x8-12)

Bench Press 3x10,8,6-8 (72.5%, 77.5%, 80% of 1RM)
Row 3x10,8,8
DB Overhead Press 3x10,8,6
Lat Pulldown 3x10,8,6
(Optional Barbell or DB Curls 3-4x8-12)

Squat 1xMR10 (80% of 1RM)
Back Off Squats 8-10 sets of 3 reps – 60 seconds rest between sets (10lbs less than 1st set)
Deficit Deadlift (standing on a small block or plates) 3x8

Same as Tuesday’s workout

Bench Press 1xMR (80% of 1RM)

Week 3

Linear Strength Progression

Squat 3x4-6 (85% of 1RM)
Deadlift 2x3-6 (87.5% of 1RM)
(Optional Leg Extension and Leg Curl 3-4x8-12)

Bench Press 3x4-6 (85% of 1RM)
Row 3x6
DB Overhead Press 3x6
Lat Pulldown 3x6
(Optional Barbell or DB Curls 3-4x8-12)

Squat 1x4-6 (87.5% of 1 RM)
Snatch Grip Deadlift 1x8
(Optional Leg Extension and Leg Curl 3-4x8-12)

Bench Press 3x4-6 (87.5% of 1RM)
Row 3x6
DB Overhead Press 3x6
Lat Pulldown 3x6
(Optional Barbell or DB Curls 3-4x8-12)

Here are a couple of other important points about the workout.
1. 1RM is the maximum amount of weight that you can lift with excellent form for 1 repetition at the beginning of the 6-week program.
2. 1xMR up to 10 means that you do as many reps as possible in good form with the prescribed weight. If you can do more than 10 reps, stop at 10.
3. The percentages listed are used only for the three power lifts (Bench Press, Squat, Deadlift).
4. On the other exercises your 1st set should be relatively light, add some weight on the 2nd set, and add weight again on the 3rd (and 4th) sets. Use weights that allow you to get all the reps listed in perfect form without straining.

Week 4

Acclimation to Heavy Weights

Squat 3x3 (90% of 1RM, 90%+5lbs, 90%+10lbs)
Deficit Deadlift 2x6
(Optional Leg Extension and Leg Curl 3-4x8-12)

Bench Press 3x3 (90% of 1RM less 10lbs, 90% less 5lbs, 90% of 1RM)
Row 4x10,10,8,6
DB Overhead Press 4x12,12,10,8
Lat Pulldown 4x12,12,10,8
(Optional Barbell or DB Curls 3-4x8-12)

Squat 1x3 (92.5% of 1RM), 1x1-2 (95% of 1 RM)
Deadlift 1x3 (92.5% of 1RM), 1x1-2 (95% of 1 RM)
(Optional Leg Extension and Leg Curl 3-4x8-12)

Bench Press 1x3 (87.5% of 1RM), 1x2-4 (90% of 1RM), 1x1-2 (95% of 1RM)
Row 4x10,10,8,6
DB Overhead Press 4x12,12,10,8
Lat Pulldown 4x12,12,10,8

Week 5

Intense Strength Training

Squat 1x1-4 (97.5% of 1RM)
Deadlift 3x4,4,2 (67.5%, 70%, 72.5% of 1RM)
(Optional Leg Extension and Leg Curl 3-4x8-12)

Bench Press 1x1-4 (97.5% of 1RM)
Row 3x8,6,6
DB Overhead Press 3x8,6,6
Lat Pulldown 3x8,6,6
(Optional Barbell or DB Curls 3-4x8-12)

Deadlift 1x1-4 (97.5% of 1RM)

Week 6

Determining a new 1RM

Determine a new 1 repetition max (1RM) for each of the three powerlifts, or you can project your new 1 RM in this manner. Take what you lifted in week 5, and multiply by 1.03 if you completed 2 reps, 1.06 if 3 reps, and 1.09 if you completed 4 reps.

Power Meet Prep

The preparation for powerlifting is detail oriented, a game of numbers and technique. When it comes to competing make sure you are doing it for YOU. Because you will train harder and be more committed if you are fully wanting to do it and more importantly that you are enjoying doing it. Sometimes when it gets heavy, willpower is the only thing to get those white lights and a clean lift from the judges. I’ve learned that with the correct mindset, support group, and training system ANYTHING is possible.

A Short Q&A with Sydney

How did you get started lifting?

I started lifting when I was 13 years old, as part of a strength and conditioning program. Lifting helped me to get quicker and more powerful on the track--the weight room was something that I both enjoyed and excelled in. I always enjoyed science and found it intriguing how the body responds and develops as lifting was introduced and intertwined into the routine.

Did you have any problems starting out that other readers might relate too?

I enjoyed lifting but my friends at school would sometimes make fun of me because I was “so muscular”. At times I felt uncomfortable wearing tank tops, but I knew I couldn’t let what others say affect me because at the end of the day I was stronger than most of them- I turned my strength into unrelenting confidence.

Did you try anything that didn’t work? 

I found that just going through the motions and mindlessly doing workouts leads to injury, lack of awareness and minimal results especially out on the track.

Tell what you did to solve the problem.

It sounds crazy but getting injured so much made me anxious to know more. I was so frustrated because every time I got injured meant I had to sit out and take time to recover, which was the last thing I wanted to do. It took taking a step back and making the change to just “slow down” basically just focus on the movements and think “what is this supposed to be working on, where should I be feeling this” instead of just doing what is prescribed.

Relate your results.

This resulted in me being a better athlete and now a better trainer because I better understand the body. As a trainer it has helped me better relate and explain movements to my clients more effectively with cues on how to engage the movement. As a powerlifting athlete I now know how important it is to listen to my body--in such an intense sport sometimes taking a rest day is equally as important, if not more, than the lift days.

How can our readers contact you?

Instagram & Twitter: @sydbarbz

Back to Fitness

At a Glance: Donna Baran

Age: 42

Occupation: Owner/President – Baran Property Management (BPM)

Family: Husband of 18 years, 17-year-old Daughter, and 12-year-old Son.

Current Residence: Trinity, FL

Years training (total): 6 years

Height: 5’4”

Weight: Off-Season: 140-145 lbs, Contest: 125 -130 lbs

Favorite Fitness Meal: My go to is usually either lean ground turkey & baked sweet potato chips or oven baked chicken breast and red potatoes.

Favorite supplements: Quality supplements are an important part of my fitness lifestyle. Depending on where I am in contest prep some products can vary. But a few of my staple products are: Muscle Provider - a clean whey isolate/hydrolysate for pre and /or post workout. Always a comprehensive multi-vitamin, Super Pak, to ensure I am getting in all my basics. Glutamine Select is a must in our house for recovery. The last few years digestion has become tougher for me so a digestive enzyme is extremely important. Multiple Enzyme Complex is one that is in my arsenal. I’m not a huge fish eater so a high quality multi Omega complex supplement, EFA Gold, is essential. Finally, ZMA 2000 is on this list as I struggle with solid sleep.

What would you recommend to someone who has never used Beverly supplements before? This all depends on your goals but you cannot go wrong with a clean protein (UMP or Muscle Provider) and a quality multi vitamin (Super Pak or Fit Tabs). And, if you’re like me and your mind goes 100mph then ZMA 2000 is key here. Great suggestions can be found on BI’s website (

Music: Depends on my mood. Generally, if I am solo at the gym my music has to be hard. Either hip hop or metal. When I’m driving or working, I usually listen to podcasts or smoother music.

Most Inspiring Book: I had shifted much of my personal development to being absorbed through podcasts. But my most recent book that has tons of great content and I highly recommend for anyone looking to become a better “you”. Best Self: Be you, Only Better by Mike Bayer.

Hobby or interests outside bodybuilding: Bodybuilding is a huge part of my life and many aspects of my life benefit from it. But from day one and always my family is my number one priority and enjoy every moment we share together. Next is building my business, (BPM). Also, promoting our first Women’s Day Tampa event this year was lifechanging for me and will now be an annual event. It was a very special journey leading up to it and was just something words cannot explain how incredible and impactful that day was. If you’re in FL, I would love for all of you to attend in 2020, we will be promoting on Facebook with dates and information very soon. Also, we are working on my new coaching program which I am so very excited about and cannot wait to share the details.

Words to live by: Balance doesn’t exist if you want to be great at something. You must give that aspect of your life 100%. It’s not easy but can be done.


I grew up a very shy person who kept to herself. But, always knew I wanted more out of life than my status quo. So many ups and downs allowed me to become the person I am today. In this article I won’t go into all of the different areas of my life but will stick to the fitness side. Fitness helped me come out of my shell and do things I never thought I could or would do.

It’s crazy that I have been around fitness since 1998 and never really applied it to myself. I was that person who would get a gym membership, go the first week and then continue paying on it for a year. I was the one who went super hard out of the gate (in a class or on the treadmill) for as long as I could and then I’d quit. I even blacked out after a class one time, walked straight into a wall and busted my nose (it still has a bump on it today). I was also the person whose daily meal plan consisted of the largest size latte loaded with sugars (even the local Dunkin Donuts’ and Starbucks’ baristas knew my name) for breakfast and didn’t eat again until dinner. I worked long hours in a demanding field and came home to my family’s dinner which was either a huge pasta meal or we’d go out to a local restaurant. I never saw myself as overweight, (by society standards) so I thought I was ok. I worked very hard at being at the top of my game in my career and family and believed that’s all that mattered. I love my family more than anything and was proud of what I was accomplishing in my career, but I couldn’t help but feel the “is this it” feeling”. Sound familiar to anyone?

I still remember the exact moment that my fitness journey started. I was getting ready for work (in early 2013), got out of the shower and looked at myself in the mirror (just as I had a million times before). But this time was different. I looked at myself good and hard and stopped dead in my tracks. I couldn’t believe the person I was looking at. I examined myself from my head to my ankles and was not only disappointed with what I saw, but upset and angry. How did I let myself get into this shape?

I immediately called my husband, Chris, into the room. I said, “We are joining the gym tonight and I need you to help me get in shape!” (Chris has been in the fitness industry his whole life.) He’d heard this from me before, but this time he knew something was not the same. I wanted to start right then. I remember the excitement I felt that day. I could barely focus on work. I did my best with food. I skipped my morning latte and forced down water all day. I got home, changed and said, “Let’s go.” Chris said, “Let’s eat first, please.” (I didn’t understand the importance of food yet.) I was not comfortable going to an actual gym so we joined the local YMCA and started training together. We still train together to this day and I wouldn’t have it any other way.

We were very consistent with training and our eating for many months. I was getting to know my way around the gym, learning correct form, what exercise worked which body part, etc. I was soaking it up like a sponge and it was exciting for me. One day a couple from the gym started discussing competition. Then, out of the blue, they asked me when my next show was. Chris had competed before, but I hadn’t even thought about it. About ten months later we were laying in bed and I asked Chris, “How many weeks do you think I would need if I wanted to compete?” He smiled ear to ear and replied, “In your current shape, about 16 weeks.” I said that I’d like to try it, but only if he competed too. He said, “Let’s do it!”

We picked a show and then called our friend, IFBB Pro Vinny Galanti. We told him our plans and before we even asked, he said, “You’re going to hate me for the next 16 weeks, but I’m helping you.” Our show was the 2014 NPC Tampa Classic. Chris and I trained together, suffered together, and stood on stage together. Vinny and his wife, Sheila, flew in from NJ just to be with us that weekend. I placed 2nd in the Open and 3rd in the Masters that day. Of course, I had trained to win, but my real win was achieved the second I walked on the stage. My placing was just icing on the cake.

Prepping and getting on a stage were the toughest things I ever did. I have now competed in 15 shows over the past 5 years, 3 being National shows. Having trained alongside and learned from some top athletes in the sport, I have truly engulfed myself within the fitness world and look forward to continue giving back.

Fitness is a huge part of my life now and I couldn’t imagine life without it. It allowed me to push harder in all aspects of life. It helped me overcome my shyness. I am truly grateful for it. Now, I’d like to give you samples of my nutrition and training plans in hopes that you too might follow them and achieve your physique goals.


My diet may change during prep, but this is a good starting point for anyone. As I get older, I’ve learned that it is essential for me to take 1-3 of Beverly’s Multiple Enzyme Complex with each meal to aid digestion. Here is my typical 5 meals per day food plan. Occasionally, I’ll add a sixth meal.

Upon waking: I consume a 16oz bottle of water containing 2 scoops green powder, juice of 1 lemon, 1/4 cup natural cranberry juice, 2 tbsp apple cider vinegar, 1 scoop Glutamine Select, and 1 scoop of fiber powder. With it, I take 3 EFA Gold, 2 FitTabs, magnesium, and 1 Ultra C (2000mg vitamin C).

Meal 1: 3 egg whites, 1 whole egg, 5oz strawberries, 1 cup cooked greens (spinach or kale)

Meal 2: 3oz lean ground turkey or chicken, 140g jasmine rice, 75g greens

Meal 3: Sometimes I replicate meal 2. Other days I have 3/4 cup Greek yogurt, 1 scoop Muscle Provider, 1 stevia packet, 1/4 cup blueberries, 1/2 cup oats, 1/4 cup egg whites

Meal 4: 3oz chicken breast or 3oz grass-fed beef, 5oz sweet potatoes, 75g greens

Meal 5: Protein shake - 1/4 cup egg whites, 1 scoop Muscle Provider, 1/2 cup oats, 1/4 cup blueberries and water.

Before bed: ZMA 2000, Ultra C, multi fiber powder

I also take a thyroid support, a liver support and adrenal health formula each day.


My training generally doesn’t change much when it comes to prep other than more supersets, drop sets, or increased volume. I take less days off leading into a show but that may change next prep as I am liking the way I feel with more recovery days.

Day 4: Off, Day 7: Off

Day 1:
Legs (Quad Emphasis)

Leg Extensions3x20 warmup
Leg Extensions4x8-12 (1 second pause at top)
Seated Leg Press3x12-15 (heavy)
Bulgarian Split Squat4x8-12
Smith Machine Squat3x8-12
Hip Thrusts4x12-15
Wide Stance Goblet squat3x8-12 (superset)
Smith Machine Stiff Leg Deadlift3x12-15 (superset)
Day 2:
Shoulders (Focus on Delts)

Side DB Lateral Raises4-5x12-20
Seated DB Press4x8-12
Rear Delt Machine4x12-15*
Upright Rows3x10-12 (superset)
Front Plate Raises3x10-12 (superset)

*Last set is a triple drop set to complete failure. I don’t count the reps.

Day 3:

Medium Grip Pulldown4-5x8-15
Chest Supported Row Machine4x8-12
Standing Cable Pullover4x12-15
DB Rows3x8 (heavy)
Underhand Pulldown4x12

* Striving for perfect technique, I’ve had back issues the past year

Day 5:
Chest & Hamstrings

Hammer Incline Machine4x12
Cable or Machine Flye3x8
Machine or DB Press2x8 (heavy)
Lying Leg Curl5x10-15
Super-wide Single DB Squat4x8-12
DB Stiff Leg Deadlift3x12-15
Glute Kickback Machine3x8-12
Leg Press (feet high)3x15-20
Day 6:
Arms (All Supersets)

Rope Pushdowns / Rope Hammer Curl4x12-15
Lying Triceps Extensions / Bicep Curls3x12-15
Seated Triceps Pushdowns / Bicep Curl Machine3x8-12

If I feel I need to hit either biceps or triceps more, I will do a few more sets of one of the movements. Usually Cable Kickbacks for triceps.

Abs & Calves: I alternate Abs and
Calves at the end of every workout.

Hanging Leg Raises4 x failure
Weighted Rope Crunches3x20+
Standing Calf Raise4x15-20 (superset)
Seated Calf Raise4x8-10 (superset)


My cardio varies depending on the cycle of training that I am in. Right now, I am doing it mainly to keep in heart-healthy shape. So 25 minutes, 3 times a week on either the treadmill (at 3-3.5mph speed and a 4% incline) OR since we live in FL and it’s brutally hot, we like to go outdoors at night once the sun is down and do sprint/walk intervals for 25 minutes, 3 times a week.

I am a HUGE fan of the Arc trainer during contest prep as I can really amp up the intensity and do interval training on it safely. Chris is a bit nuts so here are a few of his favorites for interval high intensity cardio. Like the Stepmill isn’t hard enough, he has me on the Stepmill with a band around my waist as he’s pulling on the back and I’m running up the stairs for intervals.

Presentation Tips

My whole first year I just couldn’t nail my rear pose. I couldn’t open my back up and I think it cost me in a few shows. I decided I would never let that happen again. From then on, I hit a few shots between sets on back and shoulder days in every workout to ensure I am opening up 100%. Practice nonstop between sets and squeeze and hold your poses after training – even for as long as 5 minutes per pose. Try hitting your poses with your eyes closed, then open them to see if you’ve hit it correctly. Make adjustments. The more you pose, the more your body will naturally go into that position. It does help a ton to have someone critique your posing in person. If there is no one in your area, try Skype.

In Closing

Too many competitors fall into depression (and some go to insane lengths to achieve a certain level) just to fall into obscurity or let themselves go once they achieve it or not. My advice to anyone who is looking to compete is do it 100% for yourself. If you’re overweight and want to set a goal of stepping on stage to help you get to where you want to be, go for it! If you’re shy and think this will help you come out of your shell, then do it. But do not base how you feel inside off of how you place. Look at where you started and where you are now and be very proud. Bodybuilding is about longevity, health, building confidence, and creating discipline, so if you have gone through a prep or went through a transformation you have my highest respect and you should hold your head high.

Contact Donna at:
Facebook and Instagram: donnabaran

From “Skinny Fat” to IFBB Pro

At a Glance: Lacy Green

Age: 40

Occupation: For 15 years I was a Registered Respiratory Therapist. I left my career early in 2018 to open a Virtual Gym called C323 Fitness.

Family: Husband Andy, Mom to Jensen, Isaac, Lili, Karson, and Asher

Current Residence: Elida, OH

Years Training: 3

Height: 5’6”

Off Season Weight: 128, Contest Weight: 118

Favorite Fitness Meal: The “M3 Smoothie”: 1 scoop UMP Angel Food Cake, 2oz Plain Greek Yogurt, 4-6 whole strawberries, 6 ice cubes, and 4oz water blended. Reminds me of Strawberry Shortcake!!!

Favorite Supplements: UMP is number 1!! My first experience with a protein drink came from chocolate UMP. Nothing could compare after that! I am currently hooked on the Angel Food Cake UMP. It is smooth and delicious!!

What would you recommend to someone who has never used Beverly supplements before? UMP is an easy recommendation. The flavor and texture are like no other protein supplement I have ever used. It mixes and cooks beautifully. It is easy to digest and never leaves me bloated.

Music: When I workout I rarely listen to music. I listen to motivational speakers, sermons, and inspirational stories. If I were to listen to music, it would be Gospel or Contemporary Christian.

Most Inspiring Book: The Bible inspires all that I do!!!

Hobby or Interests outside of Bodybuilding: Talking to people. I love to go to the grocery to simply chat with people. I have the most fulfilling conversations with complete strangers. I look for opportunities to talk to people everywhere I go.

Words to live by: “The disciplined mind rooted in truth can do the impossible” ~Billy Alsbrooks


I was always what I call skinny-fat. You know – low bodyweight, with a lot of flab and hardly any muscle. Like a lot of women, I was careful about what I ate, but my physique did not change. I spent a few years running. I did several 5k races and ran several times a week for exercise. I enjoyed it, but again, my physique did not change. I thought that lifting weights might be the answer, but I had no idea what to do in a weight room, so I didn’t pursue it.

In 2011 my husband deployed to Afghanistan. While deployed he lifted weights daily. He came home a year later completely transformed! He had gained a large amount of strength and muscle mass. Unfortunately, that quickly went away when he quit lifting and began running for almost 2 years. He lost muscle mass and became very thin. He wanted to regain the muscle he had while deployed so he joined a local gym. Each day after work he went to the gym. I began to miss him. He is a law enforcement officer and I recognized the great value in fitness for his career, so that we could spend more time together, I started going to the weight room with him. At first, I kind of hung out with him while he worked out. After a few days I decided to try the exercises that he was doing, albeit with lighter weights. I could tell that it was just what I needed and started noticing changes in my body. We both loved it and our gym dates became routine.

I am an all or nothing kind of gal, so I wanted to know everything about weight training. I took an ISSA course and became a Certified Personal trainer. Even after learning the correct way to weight train, I ran into a brick wall with my fitness goals. I’d made great progress, but now I was stuck in a plateau. I could not lose fat off my body. I tried several diets and eating plans, none worked so I knew it was time to get some nutrition guidance. I hired Hammer Fit Coaching led by IFBB Pro, Mark Hummel. This was a game changer! Three weeks after beginning a bikini prep meal plan I barely recognized my body! In July of 2017, after 3 months of being on Hammer Fit coaching plans, I decided to compete in the 2017 NPC Natural Indianapolis as a Bikini competitor. I won 1st place Novice, 1st place Masters, 1st place Open Bikini, and the overall Bikini title! All of a sudden I was instantly Nationally Qualified!! A short 8 months later, in July, 2018 I competed at the the NPC Teen, Collegiate, Masters Nationals in Pittsburgh. This was my second competition ever and I earned my IFBB Pro Card!

During my training for Nationals, I decided to leave my career after 15 years in Respiratory Therapy to open a fitness business. I had developed a passion for fitness and wanted to share it with others. I recall a day during my training where I caught a glimpse of myself in the gym mirror and could not believe what I was seeing. I barely recognized my own fit physique. It brought joyful tears to my eyes right there in the gym. I vowed to learn all I could about fitness, so I could help others experience the joy I felt in that moment. I saw a need to help people “find their fitness”. We all have a personal level of fitness and I want to empower and inspire people to achieve their highest personal level. To continue my knowledge base, I completed my certification as a Fitness Nutrition Coach through the ISSA.

I currently work as a personal trainer and nutrition coach for Westwood Fitness in Lima, Ohio. I also work as an online competition coach for Hammer Fit. It is an honor to work for the coaches who changed my life by coaching me from a recreational gym junkie to an IFBB pro in less than a year. I love coaching novice competitors! My big project right now is C323 Fitness, my virtual gym. While talking to people, I recognized a huge need to bring a gym to the people, not ask them to come to a brick and mortar gym. I believe in meeting people where they are at in their fitness journey. For many, that is in the comfort of their own home. Most people that I spoke with could not get to the gym for various reasons. They want fitness, but are limited by things like child care issues, shame due to their current lack of fitness, fear of judgement, lack of time, and lack of motivation. I created a solution to these issues by providing people with a gym that comes to them through Wi-Fi to their smartphone, personal computer, and tablet wherever and whenever they choose. C323 has a variety of recorded content for all fitness levels that can be accessed around the clock and live one on one personal training with a variety of highly motivated personal trainers from all over the country. There is something for everyone!

I am often asked about the name of the gym. C323 is short for Colossians 3:23; Whatever you do, work heartily, as for the Lord and not for men. I chose this scripture because as a business owner I am my own boss. I am the steward of the gym, but I work for Him to serve His creation. The members of my gym deserve my very best service!

Presentation Tips

In bikini, posing is very important. I practice it year-round. I highly recommend a posing coach who knows how to angle your body in the most flattering ways. Confidence is key! From the moment you step on stage you are being judged so make every step count. Show your personality and have fun!

My Diet

I carb cycle every 3 days. This is a typical day of my regular diet.

Meal 1: 3 egg whites, 2 eggs, 1 cup spinach (I make into an omelet), and 1 cup oats.

Meal 2: Strawberry Smoothie (5 strawberries, 2oz Greek Yogurt, 1 scoop Angel Food Cake UMP, 6 ice cubes and 4oz water blended)

Meal 3: 4oz cod, 15 almonds, 1 cup spinach

Meal 4: (post workout): 4oz sweet potato, 1tbsp chunky natural peanut butter, 1/2 banana (all mashed together), 1 scoop Beverly UMP Graham Cracker.

Meal 5: 5oz 90/10 ground beef, 1 cup green beans

Meal 6: 6 egg whites, 1 cup green beans


Pre-Workout: 1 scoop Muscle Synergy, 6 Muscularity capsules

Fit Tabs – 2 tablets with Meal 1

UMP – for meals 2 and 4 (see diet schedule on the next page)

EFA Gold – 3 softgels with meal 6

I use Multiple Enzyme Complex with every meal.

If I want to have a leaner look or as a contest approaches, I take 2 Lean Out each meal and 3 7-Keto MuscLean in the AM and mid afternoon.

Training Schedule


Day 4: Rest

Day 1: Back/Legs

4x20 of each

Triset: Pull Up, Cable Straight Arm Pulldown, Seated Close Grip Pulldown

Triset: Leg Curl, Leg Extension, Leg Press

Triset: Banded Glute Kick, Lateral Banded Walk, Ankle Band Jumping Jacks

Day 2: Back/Shoulders

4x20 of each

Superset: Pullups, Standing Military Press

Superset: Seated Low Row, Face Pulls

Superset: Behind Neck Pull Down, Lateral Raise

Superset: Close Grip Pulldown, Front Raise

Day 3: Glutes (Dominant)

Barbell Deadlift 4x12-15

Cable Kickback 4x12

Dumbbell Sumo Squat 3x8-10

Superset: V-bar Cable Squat, Straight Bar Cable Deadlift 4x12

Superset: Smith Wide Deep Squat, Smith Close Deep Squat 4x8-12

Day 5: Shoulders/Arms

4x20 of each

Triset: Dumbbell Arnold Press, Wide Grip Upright Row, Lateral Raise

Superset: Bicep Cable Extension, Rope Push down

Triset: Dumbbell Curl, Skull Crusher, Lying Cable Row


Then I go back to day 1

Cardio Schedule

Off Season I do 20-30 minutes on the Step Mill every other day. During show prep I have done as many as two 40-minute sessions a day on the Step Mill.