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My Bodybuilding Journey, Nutrition, and Supplements

My Bodybuilding Journey, Nutrition, and Supplements
No Nonsense Magazine Volume 25 #4

By: Ryan Moore

At a Glance: Ryan Moore

Age: 34

Occupation: Clinical Engineering Manager

Family: Single

Current Residence: Mickleton, NJ

Years training: 20

Height: 5'11"

Weight: Off-Season: 200, Contest: 180

Favorite Bodybuilding Meal: UMP chocolate in oatmeal with diced strawberries and banana

Favorite Supplements: It's hard to pick one. I love all Beverly protein powders; my favorites are Chocolate and Rocky Road. Provosyn is also one of my favorites for muscle size and development during the off-season.

Music: Hip hop/ Classic Rock

Most inspiring book: The 4-hour Body by Tim Ferris. This book covers many fitness topics, including weight loss, gaining muscle, and improving sex life.

Hobby or interests outside bodybuilding: Traveling the world, hiking, pinball enthusiast, watching sports, skiing, surfing.

Words to live by: Always strive for learning and growth

 

I love everything fitness! Swimming and wrestling were my two favorite sports as a child. Both helped me build a basic foundation. My parents were both into fitness, and my father had a gym in our basement, where I started training when I was 15. I also did strength training with my high school wrestling team.

After college, I decided to take my strength training more seriously. I surrounded myself with people who had similar goals and aspirations. Unfortunately, I was also taking advice from guys who looked great but didn’t know the science behind bodybuilding, supplements, and diet. I tried different supplements/ training methods in my late teens and early 20s. I was trying to lift super heavy and get size at that age. I was buying lower-quality supplements and felt like the results weren’t being achieved. My training methods and technique weren’t safe, and it ended up leading to an injury. I had to get surgery due to the injury sustained in the gym.

In my late 20s, I hired a coach to design a workout program and diet schedule. I would check in with my coach daily, and at the end of each week, we’d evaluate how I was progressing. I highly recommend tracking your progress or hiring a coach to keep you disciplined. That’s when I started using Beverly supplements.

I started competing when I was 29 and won my pro card in the OCB when I turned 31. I won my first pro show this year and feel I’m in the best shape of my life! I love providing tips and advice on how to stay motivated, set achievable goals, and overcome common obstacles that may arise when starting a workout routine.

For contest prep, I learned that success in bodybuilding is not just about having an incredible physique; it's about the discipline, hard work, and dedication you put into the journey. When you step on that stage, you know you’ve already won. I recommend making short—and long-term fitness goals. Work out with someone who motivates you, track your progress, and use Beverly International supplements to aid in muscle building and recovery. It makes the hard work more rewarding when you see the results!

Check out the rest of my article to find the nutritional and training programs I used to win my first natural pro show.

Nutrition and Supplements

Note: Lean protein and rice portions are weighed after cooking

Meal 1: 6 servings (12 tbsp) liquid egg whites, 1 cup veggies
Protein: 32.5 grams, Carbs: 5 grams, Fat: 0 grams (180 calories)

Meal 2: 4oz 93/7 turkey burger or other lean protein source, 250 grams of cooked Jasmine rice, 1 cup veggies
Protein: 39 grams, Carbs: 60 grams, Fat: 10 grams (515 calories)

Meal 3 (Pre-workout): 4oz chicken breast, 250 grams of cooked Jasmine rice (70 grams of total carbs), 6 chocolate rice cakes, 1 tbsp natural peanut butter
Protein: 45 grams, Carbs: 134 grams, Fat: 15 grams (852 calories)

Meal 4 (Post-workout): 4oz lean protein source, 250 grams Jasmine rice, 6 chocolate rice cakes, 1 cup veggies
Protein: 45 grams Carbs: 134 grams Fat: 8 grams (787 calories)

Meal 5: 5 oz shrimp, 250 grams Jasmine rice, 1 tbsp natural peanut butter, 1 cup veggies
Protein: 35 grams Carbs: 60 grams Fat: 8 grams (440 calories)

Total: 2,900 calories
Protein: 197 grams Carbs: 420 grams Fat: 41 grams

 

 

UMP Protein-Packed Açaí Bowl

Ingredients

1 packet of frozen açaí
½ cup of mixed berries (frozen or fresh) 1 scoop UMP (any flavor)
½ cup of unsweetened almond milk ¼ cup of granola
¼ cup of sliced banana
1 tbsp chia seeds

Instructions:

Combine the frozen açaí, mixed berries, protein powder, and unsweetened almond milk in a blender. Blend until smooth and creamy. Pour the açaí mixture into a bowl.
Sprinkle the granola on top of the açaí mixture, add the sliced banana, and sprinkle the chia seeds on top.

Supplements

My supplements change depending on whether I’m preparing for a contest (in-season) or off-season.

Lean Out: One of the best supplements for a healthy weight-loss plan. I take Lean Out before a show or photoshoot for cutting and in the off-season while trying to gain muscle with minimal body fat.

I follow Beverly's website instructions for the best results! Take one Lean Out capsule with each meal, including shakes, for the first two weeks. Take two Lean Out capsules with each meal, including shakes, for weeks three and beyond.

UMP: I finally found a protein powder that is easy to digest and doesn’t give me gas or bloating! This protein is unbeatable! It is low in carbs and sugar. Most of all, when I tried this protein for the first time, I couldn’t believe the fantastic taste.

I’ll mix this protein in Acai bowls, protein shakes, oatmeal, pancakes, and more! Each flavor has a rich, satisfying taste. I highly recommend taking UMP if you have trouble consuming enough protein throughout the day. I take this protein powder daily and love it.

Creatine Select: One of my most important supplements is Creatine Select. I see immediate results: increased muscle strength, improved endurance, muscle growth, and enhanced recovery. It also improves brain function, protects against neurological diseases, increases bone density, and has anti-inflammatory properties.

As I get older, I want to improve muscle building and preservation. This product is ideal for anybody who wants to improve in the gym.

Up-Lift: At the end of a long workday, I take 2 scoops of Up-Lift with water 20 minutes before I work out. Up-Lift really aids my endurance, stamina, focus, and energy.

Other supplements that I’ve found work really well are FitTabs, Muscle Synergy, GH Factor, and Fast-Up. I guarantee you’ll get results with all or any of these supplements.

Training

My coach has me doing a 5-day training split with 2 days off. So, Monday would be Pull Day, Tuesday Push, Wednesday off, Thursday Legs, Friday Pull, Saturday Push, and Sunday off. Then repeat. You
can always adjust this workout schedule depending on your work schedule. Most of my workouts focus on areas where I need to grow. Everyone’s physique is different, and I recommend focusing on muscle groups to help improve your symmetry. My lats
and chest need more development, so most of my exercises focus on those muscle parts. Since we are in show season, I’m doing a higher volume than usual. I track my weights and reps for each exercise and strive to beat my weights or reps each week, setting new PRs.

Warm-Up
Warm up as needed for 5-10 minutes to get a light sweat. Mobility work is also great.

Don’t stretch for an extended period, but foam rolling in tight areas is acceptable.

Warm-up sets should be nowhere close to muscular failure. On all warm-ups, stay at least 5 reps short of failure.

Warm-ups should increase in weight and decrease in reps. For example, my last warm-up set was one rep at close to my max working weight.

Workout Structure
It is essential to record your weights and reps for every set so you can increase one of these two variables each workout. Use the following set/rep scheme on each of the listed exercises.

Set #1: Use the maximum weight you can lift for 5-8 repetitions. Once you hit 8 or more reps with a given weight on set #1, the weight should be increased for the next week of training.

Sets #2 and #3: On set two, decrease the weight from set one by about 20% to hit between 8 and 15 reps. Once 15 reps are hit on set two, increase the weight for the next training session. On set three, decrease the weight from set two by about 20% to hit between 15 and 25 reps. Once 25 reps are hit on set three, increase the weight for the next training session.

Rest Periods
Rest periods do not have to be timed. Don’t rush things. Take your time to recover as much as possible between sets so you can use maximal load for the

Day #1 Pull

Decline Reverse Crunches 3 sets to failure
Lat Pulldowns
1-Arm Row
Cable Row
Close-grip Pulldown
Cable Rear Delt Flyes
Machine Curls

Day #2 Push

Lateral Raise (DB or machine)
Incline Press (barbell, DB, or machine)
Bench Press (barbell, DB, or machine)
High Incline Flyes (cable or DB)
Triceps Extension
Cable Extension or Pushdown
Cable Crunch 4x10-20

Day #3 Rest

Day #4 Legs
Standing Calf Raise
Leg Curl
Squat
Leg Press
Seated Leg Curls or SL Deadlift
Leg Extension

Day #5 Pull

Decline Reverse Crunches 3 sets to failure
Lat Pulldowns
1-Arm Row
Cable Row or Barbell Row (to mid-chest)
Close-grip Pulldown
Cable Rear Delt Flyes or Reverse Pec Dec
Curls (barbell, DB, or machine)

Day #6 Push

Lateral Raise (DB or machine)
Incline DB Press (palms facing in)
High Incline Press
Dip Machine (or Decline DB Press)
Incline Flyes (DB or cables)
Cable Cross Over
Cable Crunch

Day #7 Rest

Cardio
Weekly cardio: 7 sessions, 20 minutes each, keep heart rate between 140-150 beats per minute.

Step tracking: Take 15k steps a day. Your step count should not include your gym cardio or steps.

 

From Soccer to Bodybuilding to CrossFit: The Fitness Evolution of Patti Laughlin

From Soccer to Bodybuilding to CrossFit: The Fitness Evolution of Patti Laughlin
No Nonsense Magazine Volume 25 #4

By: Patti Laughlin

At a Glance: Patti Laughlin

Age: 56

Occupation: Client Fulfillment associate at Beverly International HQ

Family: 25-year-old daughter and 2 sons, 23 & 21

Current Residence: Milford. OH

Years training: 30

Height: 5'5"

Weight: 126

Favorite Fitness Meal: oatmeal, mixed berries, UMP Angel Food Cake and Skippy's Natural peanut butter

Favorite Supplements: Muscle Synergy powder and Density help maintain muscle and strength at my age. I also cannot go without 7-Keto MuscLean and Lean Out to keep my body composition in check and Mass Aminos and Ultra 40 Beef Liver for stamina and recovery.

What would you recommend to someone who has never used Beverly supplements before? I would definitely have them start with UMP protein powder. It is the best-tasting protein powder on the market, and it also bakes exceptionally well.

Music: Country, of course

Most inspiring book: Never Finished by David Goggins

Hobby or interests:I’m a sucker for reality TV. I enjoy spending time with my children when they are in town or on breaks from college.

Words to live by: “Winners created distance on Friday’s”

 

When I was 10, I moved from Minnesota to Cincinnati and started playing soccer with some girls from my neighborhood. I'd never played soccer before, but I instantly fell in love with it! I just loved running and using my feet to kick the ball. Throughout my elementary school years, I played every sport that was available for girls - volleyball, softball, and basketball. Oh, and I even loved the Presidential Fitness test and would find joy in beating the boys! I continued playing soccer throughout high school and into adulthood, playing co-ed indoor and outdoor soccer to stay active and in shape!

After college, I started working for Koch Sporting Goods in downtown Cincinnati and at their satellite location. The satellite location had a health club attached to it, so I took advantage of learning how to work out on the machines and free weights. Although I had dabbled with some machines and free weights during my high school years at the local YMCA, I did not really know what I was doing. But then, the health club set me up with a trainer, and that's when I had the "Aha!" moment of realizing that getting stronger had its advantages. I noticed how I was running faster in soccer matches. My throw-ins were going longer. I was sold on the idea of working out and reaping the benefits on the soccer field, as well as how my body was changing into something I really liked - a strong woman!

My inauguration into Bodybuilding

I became more serious and joined Royal Fitness in Milford, OH. One day at the club, I noticed a female with the most incredible rounded shoulders I had ever seen. I wanted those shoulders, that look! I asked her trainer, Jeff Storch, what I would need to do to look like that. He said, “Diet and lift weights.” I was “sold!” I could do that. This was the pivotal time for me to get my eating in check and start getting serious with my lifting.

I had to drop the old adage of trying to out-train a bad diet of pizza and beers on Fridays and whatever I wanted the rest of the weekend. I had to start looking at labels and pay attention to the grams of sugar in the products I consumed. At first, to avoid being too overwhelmed in my new fitness journey, I paid close attention to what a serving size was and the amount I was consuming. Just cutting out the sugar and only eating weighed-out serving sizes, I was on my way.

I met back with Jeff to see what else I could do to further advance my changing body. At the time, he told me I was a mesomorph, a body type who added muscle fairly quickly. I was enthralled with that compliment and decided to continue upping my weights while lifting and squatting. I added more protein to support the new muscle growth and started eating complex carbohydrates. Change again in the direction I was looking to go. At this time, I decided I would try my hand at a bodybuilding show.

I looked at the upcoming NPC schedule and decided I needed more time to train and prepare myself so that a Spring show would work. Well…as life would have it, I became pregnant with my 3rd child, and the Spring show was to be postponed but not forgotten. My son was born in September 2003, and I set my sights on The Northern, a Beverly International sponsored show in March 2004. Since I began my “new” fitness journey, I had been using Beverly International products, so why not make that my first bodybuilding show?

My goal was to place 1st -5th. Whew, when I found out only 5 females were in my class, I was relieved. YES! I would make my goal for my first show. I ended up placing 3rd and was thrilled. I was also hooked on the prep for a show and competition and desired to be better for the next show.

I competed for three more years, winning first and second places along the way and a giant sword that impressed my children. I stopped competing as my kids got older and more involved in sports. I had to devote more time to coaching them, and I became a personal trainer as well.

I take on a new sport… CROSSFIT

I became involved in CrossFit as a workout regimen during the personal training phase of my life. I wanted an hour of a coach telling me what to do versus me thinking of new creative ways to train myself. I found the CrossFit community welcoming and easy to transfer some of the movements I had been doing at my local gym to a CrossFit box. CrossFit workouts start with a strength portion such as Front Squats, Back Squats, Dead Lifts, Power Cleans, or Snatches. Basically something with a barbell. They vary the percentages and the rep schemes. The second half of a CrossFit class is a timed METCON (metabolic conditioning) or cardio piece involving weights, movements, and reps.

One of my all-time favorite workouts is “DIANE.” It consists of 21-15-9 deadlifts (155 lbs for women) and handstand pushups for time. (Remember the shoulders I wanted? Those come in handy for handstand pushups.) Another workout that you can do almost anywhere is CINDY, which consists of 5 pull-ups, 10 push-ups, and 15 air squats. Repeat for 20 minutes.

 

Diet

I used to think you could out-train a bad diet. That's not the case at all. I buckled down on my diet using an app (RP Diet), and I continue to track my macros. Having something that shows me the macros I need to eat has helped tremendously in refueling after workouts and getting stronger and leaner. I dropped weight and have kept it off.

7:00 am I attend the class at CrossFit Homegrown Strength & Conditioning, so I start my morning with Muscle Provider and a fruit snack.

My post-workout meal is oatmeal, mixed berries, UMP Angel Food Cake, and Skippy's Natural peanut butter.

Meals 3, 4, & 5 are 25 g of protein/ 20 g of fat/ 45 g of carbs each. I usually repeat the oatmeal, berry, UMP, and peanut butter concoction for meal 5.

 

Training

I attend a 7:00 a.m. CrossFit class Monday through Friday. After work, I either spend 30 minutes on my Concept 2 Bike Erg or walk 4 - 5 miles. I almost always go to Saturday and Sunday classes as well.

Supplements

I start every morning with 2 scoops of Muscle Synergy powder, 1 Peak ATP, 3 Lean Out, 3 7-Keto MuscLean, 2 Quadracarn, 3 Density, 4 Mass Aminos, 4 Ultra 40, and 2 FitTabs.

I repeat all of these 3 times a day except for FitTabs, which I only take twice a day. I also sip on Glutamine Select Wild Berry during the work day.

I Continue to Improve

Since becoming a regular 7:00 a.m. CrossFit class participant and Beverly International employee, I have further improved my body composition by losing some fat and adding a little more lean muscle mass. I attribute that to consistency, constantly pushing myself
(and competing with 20+ year-olds) at CrossFit and the amount of movement and lifting I do at Beverly International, where I work in the Client Fulfillment Center and warehouse. I am constantly lifting and carrying boxes with an average weight of 10 lbs. to 48 lbs. As well as fulfilling orders for our clients, my co-workers and I keep the warehouse impeccably clean and organized. More lifting and hard work!

I have also competed in local CrossFit competitions since 2015, when I began CrossFit. I have also had a few body part replacements, such as the left and right hip and left knee, and a shoulder repair. Despite setbacks, I have come back stronger and more determined than before, not letting my age define me. I am 56 years young and still compete. I’m currently nationally ranked and give the young ones at my CrossFit box a run for their money.

Transforming My Body: From Hating P.E. to Competing in Bodybuilding Shows

Transforming My Body: From Hating P.E. to Competing in Bodybuilding Shows
No Nonsense Magazine Volume 25 #4

By: Emily Barnewolt

At a Glance: Emily Barnewolt

Age: 34

Occupation: Nurse Practitioner

Family: My husband of 9 years, one son and one stepson

Current Residence: Deer Creek, IL

Years training: 11

Height: 5'6"

Weight: Off-Season: 155, Contest: 142

Favorite Fitness Meal: This is my favorite protein drink; I love using Provosyn to make iced coffee! I brew coffee over ice, then use a hand frother to mix Provosyn with water and a splash of almond “Nutpod” creamer. Sometimes, I’ll add some of Jordan’s Skinny sugar-free syrup for flavor. It tastes just like an iced coffee without the calories.

I also love making a pudding with UMP and water, melting peanut butter over the top, and freezing it for 10 minutes. It is definitely a treat during prep!

Favorite Beverly International Supplements: UMP Vanilla and Chocolate are always my favorites! UMP helps keep me full and mixes
so great with water, never having a chalky consistency. 7-Keto MuscLean helps maintain lean muscle while dieting, and there is no crash, which is a plus!

What would you recommend to someone who has never used Beverly supplements before? Try them! You will not be disappointed! I recommend UMP to everyone; the taste and versatility blow them away.

Music: Anything by Rob Bailey and the Hustle Standard while lifting!

Most inspiring book: The Bible! I also love my daily devotional, Jesus Calling, by Sarah Young.

Hobby or interests outside bodybuilding: I recently opened a cosmetic injection office for Botox and filler; I also love reading.

Words to live by: I have this tattoo on my arm of this scripture – Luke 12:25-26

Who of you, by worrying, can add a single hour to your life? Since you cannot do this very little thing, why do you worry about the rest?

 

I was not an athletic child. I remember writing in my journal, “I hate P.E.! Why do we have to do it?” Every year, when we had to take the presidential fitness test, I failed at pull-ups. I couldn’t even get one. It was embarrassing. I wasn’t super overweight, but I was definitely chubby in grade school. I will never forget a boy in my class calling me “Twinkie girl” on the playground. My response was, “I don’t even like Twinkies!”

In junior high, I got into dance and cheerleading, and in high school, I continued cheerleading and played soccer. I also enjoyed running and worked at a local gym where I had the keys to lock up and work out alone. My boyfriend at the time gave me some tips on lifting weights.

After graduation, I went to community college for two years and continued to work at the gym and lift, but not seriously by any means, and my diet was definitely not on point. I remember thumbing through magazines such as Muscular Development and Muscle and Fitness, seeing ads featuring the likes of Jamie Eason and Larissa Reis. I wanted to look like them.

When I moved away to Illinois State University, I found a Gold’s Gym nearby to work out at. I saw the fittest trainer I had ever seen in person- Judy Weichman and I thought to myself, “Wow! I want to look like her! What a great figure!” She inspired me to take my body to the next level and compete. I knew absolutely nothing and looked to Judy to help me. At the time (2010), bikini was a new division, and she thought it would be a good fit.

It was tough. Being in college and having a healthy lifestyle/diet while prepping for a show do not go hand-in-hand. I did everything she told me, including using Beverly products, especially Lean Out, 7-Keto MuscLean, and UMP! I stepped on stage twelve weeks later and won my first bikini show. After that, I was hooked! I did two more shows that year.

After graduating, I immediately enrolled in nursing school. However, during this time, I was diagnosed with Cushing's disease and a pituitary tumor. I underwent brain surgery and gained weight throughout this period, but I still tried to remain active.

Three years later, I was a full-time nurse and engaged. (By the way, my husband and I met at the gym. How cool is that! He is my rock and always supports me). A year later, I was pregnant and in nurse practitioner school.

I have always followed the IFBB professional league, and last year, watching the Olympia inspired me to try and compete again after 9 years.

I questioned myself, can I do this again? I am older and now post-baby.

Once again, I turned to my friend and coach, IFBB pro, Judy Weichman. Using Beverly International products, I prepped for 16 weeks and stepped on stage. It was great! But I knew I could do better. In the second half of this year, I took 20 weeks to prep for the Mid-Illinois Winter Classic in Figure.

I won the Novice class and received 2nd place in the Open.

Looking ahead to next year, I plan on competing in the fall. I am excited to use the off-season to build more muscle.

I want to point out that I do not work in the fitness industry. I work full-time, 12-hour night shifts as a nurse practitioner. Fail to plan, plan to fail. I prep my food in Ziploc baggies and have my own drawer in the fridge so I can grab everything and go. It is a challenge to get meals in and do cardio/lifting, but it can be done. I have a plate-loaded machine I use on the days I work, so I don’t have to drive to the gym. I go to my local Gold’s Gym on days I am off.

Nutrition

I weigh/measure all my food and put it in Ziplock bags. I write the measurements on them with a Sharpie. Some of my bags might hold 1/3 cup rice, and others ½ cups. This makes it much easier and takes up much less room than Tupperware in the fridge. It also saves washing dishes.

Before work, I consolidate all the bags containing that day's meals into one container. I simply retrieve the necessary bags corresponding to that specific meal during meal times.

Here's a look at my diet 8 weeks out from a show.

Meal 1: 4 egg whites, 1 egg, 3 rice cakes

Meal 2: 4oz chicken, 8 asparagus spears

Meal 3: 5oz tilapia, 1/3 cup jasmine rice, 1 cup green veggies

Meal 4: 5oz beef, ¼ cup jasmine rice, 1 cup green veggies

Meal 5 (post-workout): Muscle Provider shake

Meal 6: 3oz chicken, 2 rice cakes, 1 tbsp peanut butter

***One day in mid-week, I’ll add some carbs by eating one additional rice cake at meals 1 & 5 and increasing the rice serving to ½ cup at meals 3 & 4.

 

Supplements

7-Keto MuscLean: My secret weapon as I cut foods and lean down. I start at 12 weeks with 2 capsules when I wake up, then 2, 30 minutes before my second meal. As prep goes on, I increase it to 3 in the morning and 3 in the afternoon.

Lean Out: Start at 4 capsules daily and slowly increase to 2 with each meal.

Quadracarn: 9 tabs/day on training days, 6 tabs/day on non-training days.

Glutamine Select: Drink one scoop while lifting, and if I am really hungry, I’ll take it to work and sip it throughout the day as it helps blunt cravings and gives water some flavor.

Provosyn: I take it as a muscle-building creamer for my iced coffee in the morning.

UMP: Anytime! I use it as a meal replacement. My favorite time for an UMP shake is before bed. Also, I use this in bars and make many recipes as it is very versatile!

Muscle Provider: 1 scoop after lifting.

Ultra 40 Beef Liver: 14 tabs/day divided among meals.

UMP Pumpkin Bake Bars

Ingredients

  • 1 can pumpkin puree
  • 2 eggs
  • 1 tsp vanilla extract
  • 1 1/3 cup Kodiak cake protein pancake mix
  • ½ cup UMP - vanilla
  • 1 tsp baking powder
  • 1 tbsp pumpkin pie spice
  • 1 tbsp Stevia or maple syrup
  • Chocolate chips as desired

Directions

Preheat the oven to 350F. Add the pumpkin purée, eggs, and vanilla extract to a large mixing bowl and whisk until smooth.

Combine the Kodiak Cakes Mix, UMP, baking powder, salt, and pumpkin pie spice in a separate bowl. Mix until combined.

Add the dry ingredients to the wet ingredients. Mix until smooth—don’t overmix! Add the chocolate chips and stir. Sometimes, I just put the chocolate chips on top instead of stirring them in.

Bake for about 30 minutes.

Presentation Tips

Everyone says this, but practice, practice, practice! Even if you aren’t in your best shape, practicing is important so you are comfortable with the flow. You can also consider hiring a posing coach for valuable tips and insights. Autumn Cleveland, an IFBB figure pro, is an excellent resource who can help you with your posing techniques. Another helpful tip is to walk around in your stage heels at home!

Training Routine

As I’ve gotten older, I've come to appreciate the power of the mind-muscle connection. It's not just about lifting weights; it's about honing in on the specific muscles you want to work and focusing on contracting and squeezing them.

Here is an excellent workout for the figure competitor or anyone who aspires to look like one. I often perform two warm-up sets on many of the exercises in addition to the work sets listed.

Day 1 Legs
Leg Curls 4x8
Leg Press high and wide stance, 3x15
Barbell Squat 3x15, focus on negative
Abductor Machine 3x15
Standing Calf Raises 10x10

Day 2 Chest / Shoulders / Tricep
Dumbbell Bench Press 3x10
Incline Smith Machine Press 3x10
Incline Flyes 2x8-10
Military Press on Smith Machine 5x25,20,15,12 pyramid up in weight. On the last set, rack the weight, count to 5, lower it to the midway point, and do an isometric hold for 8-10 seconds.
Reverse Pec Dec 4x12; cut the weight 50% after the last set and try for 12 more reps.
Rope Pushdowns 5x10

Day 3 Back, Biceps, Glutes
Wide-Grip Pulldown 4x20,15,12,10 going up in weight each set
Dumbbell Row 3x8
Wide Grip Seated Row 3x10
Good Mornings 3x15
Barbell Hip Thrusts 5x10
Machine Preacher Curls 3x8

Day 4 Off

Day 5 Glutes/Hamstrings/Upper Back
Cable Pull-Through 4x15
Stiff Leg Dumbbell Deadlift 4x8
Good Mornings 1 set to failure (at least 30 reps)
Pull Ups 9 sets to failure - 3 with a medium grip, 3 with a neutral grip, and 3 with a wide grip.

Day 6 Arms
Seated Dumbbell Curls 4x6
Machine Preacher Curl 4x6
V Bar Pushdown 3x8, superset with dips to failure
Cable Overhead Triceps Extension 3x15
Cable Kickback 4x12

Day 7 Off

Abs
I train abs three times a week doing 3x15-25 on a crunch movement and 3x15-25 on lower ab movement

Cardio

I love the stair mill and recently have enjoyed the bike as something different. I usually do 20-30 minutes of low-impact cardio 4 days/week in the off-season. During prep, I start with 20 minutes daily and then go up from there. I have an elliptical at my house. It’s so easy to roll out of bed, get on it in the morning, and get my fasted cardio out of the way. It was a great investment.

In Closing

Competing is not for everyone. Even if you are not a competitor, Beverly supplements are an excellent tool for obtaining the physique/goals you want—lean muscle gain, fat loss, energy, or weight gain.

If you put your mind to something and truly want it, you can do it. You will make it work. God gives me strength, as do my family and friends. Having good people around you makes all the difference because this sport is 24/7.

Overcoming Adversity: My Journey to Becoming a Bodybuilding Champion

Overcoming Adversity: My Journey to Becoming a Bodybuilding Champion
No Nonsense Magazine Volume 25 #4

By: Leslie McCloy

At a Glance:Leslie McCloy

Age: 54

Occupation: Administrative Assistant to a trucking company for 1 year; in the past, worked and managed an ice cream store for 27 years.

Family: Son, twin daughters, and 2 grandsons

Current Residence: West Lafayette, Ohio

Years training: Less than 3 years

Height: 5'3.5"

Weight: Off-Season: 127, Contest: 114

Favorite Bodybuilding or Fitness Meal: Salmon, lima beans, 1.5 scoops UMP

Favorite Supplements: My very favorite Beverly International supplements are UMP vanilla, 7-Keto MuscLean, Lean Out, Quadracarn, Fit Tabs, Density, Creatine Select, and Collagen Peptides.

What would you recommend to someone who has never used Beverly supplements before? I would always recommend UMP because it tastes amazing. I also always recommend Lean Out and 7-Keto MuscLean.

Music: All eras of Pop and Rock and some Country

Hobby or interests outside bodybuilding: I absolutely love spending time with my grandsons, ages 4 and 6. Their smiles fill my heart with joy. Besides bodybuilding, I enjoy powerlifting and helping and inspiring others to reach their goals, no matter their age.

Words to live by: Be someone who makes someone else look forward to tomorrow.

 

In January 2021, I made a decision that completely changed my life. I was feeling out of shape and low on energy, and I knew I needed to make a change. So, at age 51, I decided to embark on a fitness journey that would take me on an incredible ride.

I knew that I needed guidance and support to start my fitness journey. Fortunately, I had a close friend who was into powerlifting and living a healthy lifestyle. He introduced me to floor exercises I could do at home without equipment. By mid-February 2021, I had started using bands, cans, and a set of 10lb dumbbells, learning different ways to exercise with them by watching online videos. He also taught me about nutrition and introduced me to Beverly Supplements. I tried UMP, my very first supplement, and loved it.

In April of the same year, I felt ready to join Blackstone's Gym in my hometown of West Lafayette, Ohio. It was my first time stepping inside a gym, and I was intimidated. During my first attempt at using a piece of equipment, I accidentally sat backward on it. I was embarrassed and felt like leaving, but I persevered. My friend, gym mates, the gym owner, and his wife were kind and helpful. They guided me and taught me that this gym is not just a place to train; it is a family. They welcomed me with open arms and encouraged me to believe in myself.

As I progressed in my fitness journey, my friend suggested I consider bodybuilding. I thought about it but decided to try powerlifting first. In March 2022, at 52, I participated in my first powerlifting meet and won my division in the deadlift. It gave me the boost in confidence I needed. The next step in my journey was to think about trying bodybuilding.

I spoke to the gym owners, John and Suzie Blackstone, about it. John offered to train me to compete in the bikini division, and we started training in mid-April 2022.

Throughout my bodybuilding training, I still had a love for powerlifting. I competed in another powerlifting meet in July of 2022 and won 1st place in my division again. But now it was time to concentrate on bodybuilding. However, just six weeks before the show, I walked in on my husband having an affair. I was devastated, and my heart was broken. After being together for 36 years, our marriage had come to an end. However, I refused to let this setback stop me from achieving my goals. I poured my pain into my bodybuilding preparation.

In October 2022, I participated in my first bodybuilding show, and it was an experience like no other. I took home three first-place wins and one overall win, winning 1st place in True Novice, 1st place in Open, 1st place in Masters over 50, and Overall Masters. I was on cloud nine. Six weeks earlier, I was at one of the lowest points of my life, but then I accomplished this! Even if I hadn’t placed as well as I did, just training for and participating in the show gave me the confidence boost I needed. I never dreamed of stepping onto a stage, but I overcame my fears and did it even in a bikini!

After the bodybuilding show, I turned my attention back to powerlifting and set American records in the bench press and deadlift at Ohio's Big Dog Classic. I have now switched my focus back to bodybuilding again, and my goal is to compete in the 2024 NPC Worldwide Arnold Amateur and then again in the summer of 2024 at Nationals.

Looking back, I am grateful for the journey that led me to where I am today. I have learned that anyone can improve their fitness using the resources they have available. I have also realized that age should never hinder achieving your dreams. I am proof that it's never too late to start and that it's never too late to become a champion.

DIET

Meal 1: 1.5 scoops UMP, rice cake with peanut butter, apple

Meal 2: Post-workout UMP shake

Meal 3: 5 egg whites, 1 yolk, 1 serving of almonds

Meal 4: 4-6oz of chicken breast, green vegetables

Meal 5: Snack – 1 hard-boiled egg, 1 slice of cheese

Meal 6: 4-6oz of chicken or fish, green vegetables, 1 serving of rice or medium baked potato with real butter, 1 hard-boiled egg

Snack before bed: 1 ½ scoops UMP

SUPPLEMENTS

UMP: 1.5 scoops twice daily

Creatine Select: 1 scoop once daily

Muscle Provider: 1 scoop twice daily

Lean Out: 2 capsules twice daily

7-Keto MuscLean: 3 capsules twice daily

Quadracarn: 3 tablets three times daily

Density: 5 tablets daily

FitTabs: 2 tablets daily

Collagen Peptides: 2 scoops in the morning

Training Schedule

Day 1 Legs
Warm-Up Leg Extension 2x15
Glute Kickback 1x10
Barbell Squat 1x15, 1x12, 1x10, 1x15
Hack Squat 2x15, 2x10
Reverse Lunge 3x10
Lying Leg Curls 2x15, 2x10
Standing Calf Raise 3x10
Toe Press 1x20
Abs (Superset) - Hanging Leg Raises 4x20 w/ Floor Crunch 4x20

Day 2 Chest & Triceps
Dumbbell Incline Press 4x10
Pec Deck 3x15
Flat Dumbbell Bench Press 3x10
Cable Crossovers 3x15
Overhead Cable Extension 3x12
Machine Triceps Extension 3x10
Rope Pushdown 3x10
Dumbbell Kickback 3x15
Dynabody Abs 5x20

Day 3 Delts & Biceps
Machine Press 4x10
One Arm Cable Laterals 3x10
Seated Side Laterals 3x12
Plate Front Raise 2x15
Face Pulls 4x12
Alternate Dumbbell Curls 3x10
Machine Curl 3x12
Cable Curls 3x10
Seated Leg Raise 4x20

Day 4 Legs (Glute Emphasis)
Squat Machine 3x15
High Stance Leg Press 1x15, 1x12, 1x10
Reverse Hack Squats 1x15, 1x12, 1x10
Butt Blaster 4x10
Glute Lunge 2x10
Stiff Leg Deadlift 2x10
Seated Calf  2x20, 2x15
Roman Chair (Superset)
Sit-up / Leg Raise 3x20 each

Cardio Schedule

I enjoy walking on an incline on the treadmill. I do this 5 days a week for 45 minutes each day.

 

The Story of a Dedicated All-Natural Bodybuilder: Overcoming Obstacles and Achieving a Masters Pro Card

The Story of a Dedicated All-Natural Bodybuilder: Overcoming Obstacles and Achieving a Masters Pro Card
No Nonsense Magazine Volume 25 #4

By: Brian Lutz, OCB Natural Pro

At a Glance: Brian Lutz, OCB Natural Pro

Age: 49

Occupation: Registered Nurse

Family: wife-Jenna, son-Jordan and daughter-Abby

Current Residence: Tallmadge, OH

Years training: 33 years

Height: 6'0"

Weight: Off-Season: 240, Contest: 198 to 202

Favorite Bodybuilding Meal: Ground deer, hot sauce, Jasmine rice, and spinach, along with Beverly UMP shake mixed with 2 tbsp of coconut oil in almond milk.

Favorite Supplements: Provosyn (my favorite) tastes great and mixes easily (off-season/bulking), UMP, Lean Out, Up-Lift.

What would you recommend to someone who has never used Beverly supplements before? Depending on their goals, one of their great-tasting protein supplements – UMP, Provosyn, Mass Maker Ultra, or Muscle Provider.

Music: Ranges from Sam Cooke to Guns and Roses, anything from hard-core 80s rap to country music. I like it all.

Most inspiring book: Semper-Fi by Dan Carrison and Rod Walsh.

Hobby or interests outside bodybuilding: Spending time with family and friends fishing, camping, and hiking.

Words to live by: “You shall gain, but you shall pay with sweat, blood, and vomit.” – Pavel Tsatsouline.

 

I became interested in bodybuilding when I was 12 years old. As a kid playing football in Akron, I used to walk past an uninviting, nameless building. Occasionally, the side door would be ajar, and I’d catch a glimpse of the men inside lifting weights. They were built like the superheroes on TV. I would stop and watch them; they never said anything to me, but a seed was planted. I asked my parents
to buy me some weights. Coming from a family of 12, there wasn’t a lot of money for unnecessary purchases. So, I began using anything I could get my hands on to lift buckets of water, rocks, you name it. Eventually, my parents bought me a used weight bench and weights from the local flea market. You know, the gold plastic ones filled with water or sand. I’d go to the grocery store with my mom just to get tips on training from the magazines in the checkout aisle. I read about supplements and dieting, but we didn’t have enough money for things like that. But I remember, in the early eighties, after watching Rocky down 4 raw eggs, my dad took all six boys to the refrigerator and pulled out a carton of eggs. I remembered the look on Rocky’s face. He was unfazed by the task at hand. That look would stick with me for the rest of my life. I was the only boy who drank those eggs that day, setting a new standard for how I took on new challenges in and out of the gym.

In 2009, I started nursing school at Kent State. This had an effect on my body and my appearance. I began to overeat and stress about school, and before too long, I put on the freshman 5, 10, 15, okay, 40 lbs! I ballooned up to 280 lbs. It was time to start going to Buckeye Gym. There were guys and girls there that reminded me of the ones I saw when I was a young boy walking home from football. I began mimicking their workouts, always trying to work harder. It wouldn’t be until much later in my adult life that I would start taking supplements.

I knew I wanted to be an all-natural athlete, and I was very cautious about what I put in my body. I researched the different products and tried many before meeting Joe Toth at the local rec center in 2011. Joe was training for bodybuilding shows and would mention his diet, supplements, and workout routine. My only response was, “You look miserable, and I am not wearing a pair of panties on stage with a bunch of other men to be judged by my peers.” He would laugh as I continued with my training. Over the years, Joe and I became friends through community events and our children. He would talk to me about bodybuilding, training, and supplements. I eventually gave in and started using the supplements he recommended. That is when I was introduced to Beverly International products through Buckeye Gym.

I graduated from nursing school later that year. Finally! I could now focus on my training. I met up with a couple of powerlifters at Buckeye. Their lifting style and diet fit my current lifestyle. Eat, sleep, and work out. I started coaching pee-wee football that same year. I was an offensive and defensive line coach, and my son was on the team. UMP and Muscle Provider were godsends at this time. We would make a pudding by adding a little water to the protein and mixing it to a pudding consistency. My son would say it tastes like cake batter. We would also mix it with almond milk and MCT oil; it tasted like a malt. When my son was old enough to go to Buckeye, he weighed over two hundred pounds and was our best defensive player. We continued this regimen until 2020 when my son informed us he'd like to get leaner and didn’t want to play football anymore. I was crushed. I did the only thing I knew how. I started meal-prepping with him and researching healthy ways to diet and lose weight while maintaining a healthy physique. I lost my first 30 lbs, and my son lost 25 lbs. Eventually, my daughter asked for help. We all got memberships to Buckeye again and began training together.

This caught the eye of Buckeye owner Ryan Propst and my friend Joe Toth. They encouraged me to diet and train for my first show in April 2021. At this time, my son and daughter were working out and dieting independently. My son lost sixty pounds, while my daughter lost thirty pounds. This made my decision a little easier. I began training and dieting for my first show in November 2020. Then I got COVID in January and had to stop my prep. I was back at it four weeks later, training six days a week. Joe officially became my coach and designed my diet. I went on to take second in the masters and third in the open. My desire to compete in all-natural events led me to the OCB. I began training for their 2021 Battle of The Great Lakes in August.

I became a machine. I was focused and began to set goals. I placed first and second in the Battle of The Great Lakes that year. However, I had a new goal to become a professional natural bodybuilder, and I set my sights on the next show that would take place in April 2022.

In November of 2021, I suffered a season-ending injury. I tore the extensor tendon in my elbow and had multiple tears in my biceps and triceps in the same arm. They were non-operable and painful. I tried to power through with my workouts and training but was forced to take a break. After two failed rehab sessions, I resorted to doing one-armed exercises for three months.

I was finally able to start prep for a pro qualifier in June of 2023, the 2023 Battle of The Great Lakes. I won my pro card in Masters 40 to 49 years.

Diet Plan

 

Meal One

  • Six egg whites, two yolks, mix in 1 cup spinach
  • One cup of oats with Sweet'N Low or one tsp of sugar and cinnamon
  • 1 scoop UMP with almond milk

Meal Two

  • 4-6oz chicken breast, fish, or turkey
  • 4oz red skin potatoes or ½ cup beans
  • One cup green vegetables
  • 2 scoops Provosyn with 1 cup of almond milk

Meal Three

  • 6oz turkey or 93% lean beef
  • ½ cup rice (brown or white) or one baked potato with low-fat butter
  • One cup green vegetables

Meal Four

  • 4-6oz chicken/beef/fish or 4 scoops Provosyn in 14-16oz water or almond milk
  • One cup green vegetables

Meal Five

  • 4oz chicken breast
  • ½ cup rice or 4oz potato (sweet, red, or white) or ½ cup beans
  • One cup green vegetables

Meal Six

  • 1 cup low-fat cottage cheese

Supplements

UMP is the staple of my off-season diet and part of my pre- contest diet because it tastes great and has quality ingredients. I also recommend Lean Out for those wanting to lose weight
and get in shape …Lean Out will definitely help get you there. It does not give me the jitters and definitely gives me an advantage. 7-Keto MuscLean is another product that I used to get in top-notch condition. Beverly International Products have given me an advantage to crush my fitness goals. Provosyn is another favorite. It is great for adding and retaining muscle, mixes easily, and tastes great!

I use Up-Lift pre-workout as a non-stimulant workout enhancer.

Training Routine

I had to adjust my workout routine over the past year due to various injuries. I trained 5 to 6 days a week, focusing on one body part daily. For each exercise, I completed 4 to 5 sets with a goal of achieving 30 to 50 reps per set. Additionally, I did 150-200 reps of abs exercises daily and spent 15-45 minutes on the treadmill at a speed of 3.5 for 5 days a week.

For illustration, here’s a sample of my pre-contest chest day.

Incline DB Press 5 sets, 50 reps (25lbs), 40reps (30lbs),
30reps (35lbs), 25 reps (40lbs), and to failure (50lbs)

Incline Flye 5 sets 40reps (25lbs) 30reps (30lbs), 25 reps (35lbs),
20 reps (40lbs), and to failure (50lbs)

Machine Flye 4 sets, 30 (90lbs), 30 (90lbs), failure (180lbs),
failure (180lbs)

High Cable Flye 2 sets to failure (25-35lbs)

Low Cable Flye 2 sets to failure (25-35lbs)

Crunches 200

Treadmill 45 minutes

Posing 15-30 minutes

 

Final Adjustments

My first four meals on Friday before the show were 1 scoop of UMP, 1 cup of cooked oatmeal with almond milk, and 96 ounces of water with electrolytes. If I felt full after my third meal, I skipped meal four. If I was still hungry after meal four, I had one more meal of carbs (oatmeal or 1 cup of cooked rice). On Saturday morning, I had 1.5 cups of cooked oatmeal with almond milk, 2 cups of electrolyte water, and 2 rice cakes with honey. Protein was not necessary at this point. Between 9:30 and 10:00, I had honey with rice cakes (2-3) and 1 bag of Skittles. I sipped water until I hit the stage at 11:00.

Ryan Stanton – IFBB Pro, Physique Model, and this issue’s Cover Man

Ryan Stanton - IFBB Pro, Physique Model, and this issue’s Cover Man
No Nonsense Magazine Volume 25 #3

By: Ryan Stanton

Fun Facts: Ryan Stanton

Age: 49 years old, 50 before the year ends

I live in Bloomington, Indiana, with my girlfriend Amanda Bolin and our cat Little Bear

I have been training for 39 years (I started at the age of 10 doing pushups and sit-ups daily)

Accomplished high school athlete at Bloomington South and collegiate athlete at the University of Indianapolis

25 years running my own personal training business. I train a variety of clients ranging from youth to elderly population, athletes, and overall general health.

Started competing in the Men’s Physique division in 2012. Won a few amateur shows and became an IFBB Pro Men’s Physique Athlete at the 2013 NPC North Americans.

For the last eight years, I have been focusing on photoshoots for magazines and romance novel book covers. I have been fortunate enough to shoot with:

  • Jason Ellis “AKA King of Covers,” has landed over 500 magazine covers
  • Reggie Deanching has 1200+ licensed and published cover images

Thoughts on being a Successful Personal Trainer

A huge part of being a successful personal trainer is increasing client motivation. I do this by communicating with a positive attitude, keeping a smile on my face, and projecting positive energy to help them get the most out of their training session. While working with my clients, I like to make sure their goals are realistic and attainable. Let your client know that their fitness journey will have ups and downs, but to not get down on themselves. Teach them to accept what happened and get right back on track. It is essential to focus on the progress and short-term goals they are achieving while keeping their long-term goal in mind. Emphasize consistency in their training and nutrition plans.

How I get Photo Shoot ready

I’d like to share with you how I get photo shoot ready. Preparing for a photo shoot is similar to preparing for a bodybuilding competition. When prepping for a competition, conditioning needs to be a priority for the criteria of your division. When preparing for a fitness photo shoot, you will want to achieve similar conditioning to stepping on stage. I like to do a peak week protocol by depleting, then carbohydrate loading and water manipulation. For romance novel book covers, fitness, conditioning, and aesthetics are important; however, the authors often request a slightly less ripped appearance to make the model more relatable to the reader of the particular genre. This look may be comparable to a physique 4-6 weeks out from a competition. When you go into a photoshoot, be in the moment, have fun, and you will end up with memories showing off all your hard work and dedication that will last a lifetime.

Training Schedule

I’ve followed a 4-day training cycle for about 8 years now. I’ll train every body part over 4 days, then take a day off or repeat depending on how I feel. I’ll add another recovery day if my body needs it. I often switch up the body parts I work together on a particular day.

Day 1: Chest/Triceps
DB Flat Bench 4x10-12
DB Incline Press 4x10-12
Hammer Strength Incline Press 4x10-12
Cable Press Machine 4x12
Machine Flyes 7x10-12
Triceps Pushdowns 8x12
EZ-Bar Skull Crushers 4x10
Cable Triceps Extensions 4x12

Day 2: Back/Bis
Lat Pulldowns 7x10-12
Rack Pulls 4x10
DB Rows 8x10
Hammer Strength Rows 5x12
Close Grip Pulldowns 4x12
Cable Rows 5x15
EZ-Bar Curls 5x10
DB Hammer Curls 5x10
Cable Curls 10x10-12

Day 3: Legs
Hack Squats 5x10
Leg Press 5x10
Walking Lunges 3x12
Leg Extensions 7x10-12
Seated or Lying Leg Curls 3x10-12
Calf Raises 6x15

Day 4: Shoulders
DB Military Press 5x10
DB Lateral Raises 7x10-12
DB Front Raises 3x10-12
High Pulls 4x10-12
Cable Lateral Raises 8x10-12
Cable Rear Delts 4x12
DB Shrugs 4x10

Day 5: Rest, then repeat the 4-day cycle

Ab Routine: 3 days/week
Hanging Leg Raises 4x12-15
Cable Crunch 4x15
Bicycle Crunch 4x30 second intervals
Plank 4x30-second intervals

Cardio: 30-60 minutes daily

Meal Plan

My meal plan stays consistent throughout the year, though the amount of food will change, pending the time of year and goal.

Meal One
1 cup egg whites, 1 whole egg, a handful of spinach, 1 cup jasmine rice

Meal Two
2 scoops UMP protein mixed with ½ cup oatmeal

Meal Three
6oz extra lean turkey, 8oz baked potato, and 1 cup green beans

Post-workout
2 scoops Muscle Provider

Meal Four (snack)
6oz grilled chicken breast, 1 cup rice, small side salad w/ 1 tbsp macadamia nut oil

Meal Five
6oz lean beef, sauteed zucchini and bell peppers

Meal Six (snack)
1 scoop UMP, 1 tbsp almond butter

Lean Beef Meatballs

One of my favorite ways to prepare lean beef is to make my “Lean Beef Meatballs.”

Preheat oven to 375 degrees

  • 1lb very lean ground beef
  • ¼ cup fresh salsa
  • 2 tbsp no sugar added ketchup
  • 1 tbsp hot sauce of choice

Form into eight meatballs on a baking sheet. Bake at 375 degrees for 18 minutes.

Supplements

I was first introduced to Beverly International supplements in 2007. My first supplements were UMP, Lean Out, and 7-Keto MuscLean. Since 2019, I have been fortunate to work with Roger and Sandy Riedinger as a Beverly International distributor. I feel good being able to promote quality supplements from a trusted company to my family, friends, and clients.

Supplement Base Plan:

Super Pak with Meal 1
Density 5 tabs with Meal 1 and 5 tabs post-workout
UMP 2 scoops
Quadracarn 3 tabs 2x/day
Pre-Workout 1 scoop Muscle Synergy, 1 scoop Up-Lift
Glutamine Select 1 scoop 2x/day

Cutting Supplement Plan: Base as outlined above PLUS
Lean Out 4 capsules daily
Fast-Up 3 capsules before workout
7-Keto MuscLean 3 capsules 2x/day