My Never Ending Quest for Perfection

At a Glance: Aaron Robey

Age: 35

Occupation: Fitness trainer, model, actor

Current Residence: Atlanta, GA

Years training (total): 10

Height: 6'4"

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

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

Favorite supplements: Ultra 40 and Mass Aminos

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

Music: Rap and rock.

Favorite Book: SEO 2020 by Adam Clarke.

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

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

Instagram: @thegodofmuscle

Website: aaronrobey.com

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

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

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

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

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

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

Diet is something I still haven't mastered

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

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

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

Competition training is brutal

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

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

Training Tips

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

Diet Tips

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

Supplement Tips

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

Cardio

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

Training

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

 

Sample Evening Training Sessions

 

 

Monday: Chest

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

Tuesday: Back

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

Wednesday: Shoulders

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

Thursday: Arms

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

Friday: Legs

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

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

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

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

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

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

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

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

Day 1

SQUAT
4 sets of 6-8 reps

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

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

BULGARIAN SPLIT SQUAT
4 sets of 8-10 reps

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

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

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

BARBELL THRUSTERS
4 sets of 12-15 reps

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

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

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

DAY 2

SQUAT
5 sets of 5 reps

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

ROMANIAN DEADLIFT
4 sets of 10-15 reps

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

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

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

PLIE SQUAT
4 sets of 8-10 reps

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

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

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

Best Supplements for Building Amazing Glutes

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

Beverly International Ultimate Muscle Protein

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

Beverly International Mass Aminos

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

Beverly International Ultra 40

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

Beverly International FitTabs

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

Beverly International Glutamine Select

Glutamine Select is all about recovery, and it supports the fastest possible improvements in the appearance and performance of your physique by tackling a little-known but pervasive condition known as "anabolic fatigue." Use before, during, and or after training. You can also take Glutamine Select between meals to sustain blood sugar levels while dieting. It is best mixed in a water bottle or shaker cup and sipped.

Mass Maker Ultra

To athletes and workout enthusiasts, “gaining mass” means making your body stronger, more muscular, and more powerful. To gain mass, you need to feed your body more energy (calories). New Mass Maker Ultra (MMU) makes it easier and more economical.

Mass Maker Ultra (MMU) is creamy, delicious, and ideal for hard-training natural athletes who want to gain lean weight (mass) quickly and need a convenient, concentrated source of extra calories to help them do it.

MMU adds rich, satisfying flavor and time- and money-saving convenience to any mass-gaining diet. It’s as super concentrated in creamy deliciousness as it is in the protein and carbohydrate energy that your muscles need to expand in size, strength, and overall performance.

  • Helps you gain weight and build muscle.
  • Helps stabilize weight loss in hard-training athletes who aren’t consuming enough calories.
  • Enhances recovery from training.
  • Enhances training performance (e.g. strength, power, and stamina).
  • Saves time and money.

 

MMU: The best-tasting Mass gains you’ll ever make.

  • 4 High-Quality Proteins: MMU’s multi-stage system of fast- and slow-release proteins (25 g per serving) supports a sustained mass-building state.
  • 11 High-Quality Carbohydrates: MMU’s multi-stage system of fast- and slow-release carbs includes ancient whole grains like quinoa and amaranth. They provide essential fuel to drive your athletic performance and support recovery from long, tiring workouts.
  • High-Potency: To make gaining mass even easier, we boosted the energy density of MMU to 390 delicious calories per serving!
  • Incredible taste and aroma: Testers of MMU Vanilla have compared its taste and aroma to “creamy whip ice cream”, “tapioca”, “vanilla pudding”, and even “Crème brûlée”! The aroma of MMU Chocolate is like natural cocoa. Its taste reminds you of drinking a glass of fresh milk mixed with a spoonful of your favorite chocolate syrup as a child!

What makes MMU better than other weight gainers?

  • Incredible taste and aroma
  • Fast and slow proteins, including Milk Protein Isolate (MPI)
  • Fast and slow carbohydrate, including brown rice and ancient whole grains
  • Coconut oil
  • Lower in sugar (one leading weight gainer has 20 g of sugar, vs. only 6 g in MMU)

For weight gain: Take one or more servings of Mass Maker Ultra daily.

  • After workouts
  • First thing in the morning
  • Before bed
  • As an occasional meal replacement.

MMU is ideal for:

  • Physique athletes (i.e. bodybuilding, figure, fitness, etc.) and powerlifters.
  • Any other type of athlete who is trying to gain mass, is having difficulty maintaining their weight, or wants to improve their performance. Examples:
    • Football
    • Basketball
    • Soccer
    • Baseball
    • Hockey
    • Track & Field
    • Swimming
    • Volleyball
    • Running
    • CrossFit
  • Any healthy person who has difficulty gaining weight.

Ultimate weight gain stack

Mass Maker Ultra, Multiple Enzyme Complex, Creatine Select
Advanced: Add UMP or Provosyn, Mass Aminos, and Ultra 40 liver tablets

I DID IT! SO CAN YOU! My Journey to becoming a BIKINI ATHLETE

At a Glance: Kathryn Fauver

Age: 28

Occupation: Emergency RN

Family: I have three sisters and one brother. I am the oldest 🙂

Current Residence: Fairfield Township

Years training (total): 1 year (5 years including running, etc.)

Height: 5'3"

Weight: 125 (off-season), 119 (contest)

Favorite Fitness Meal: It's hard to pick one, but I am loving UMP Protein Pancakes right now. I look forward to them every morning 🙂

Favorite supplements: Most definitely UMP and Lean Out.

What would you recommend to someone who has never used Beverly supplements before? I actually have a lot of fellow co-workers interested in how/what I eat. I've turned them on to UMP! I have tried a lot of different protein powders on this journey, and none have the quality and taste that UMP does. Hands down.

Hobby or interests outside of bodybuilding: : I love crafts and am very much a DIY (do it yourself) type of person. I love looking at Pinterest for new projects and crafts/gifts to make for people. I also love to bake.

You could say that I was not the most athletic kid growing up and I definitely was not the first to be picked in gym class. I do remember dabbling in dance, gymnastics, track, cheerleading, but nothing stuck. To be honest, I had little interest in sports or fitness activities at all while growing up. My main focus was on academics and as time rolled along; my career became my number one priority. Exercise and proper nutrition continued to take a back seat in my life; in fact, I was making no attempt to live an even remotely active lifestyle.

Finally, in my early 20’s the light bulb came on. I realized that living healthy through exercise and diet is a lifestyle and I needed to make some changes in my priorities. If I didn't start forming some healthy lifestyle habits soon, it would be more and more difficult as time went on.

I took the first step. I joined a gym and took some of the classes offered. But what really got me started on the road to fitness was when a friend asked me to train with her for a half-mara-thon. I was now 23 and just the thought of committing to train for something made me scream inside. I had a lot of self-doubt. Could I ever be able to run 13.1 miles? Even though I was hesitant to commit, I decide to go all in and do it. That sum-mer I faithfully trained and guess what? I DID IT!!! That’s all it took. I was hooked to my new “lifestyle”. Crossing the finish line made me realize that when I dedicate myself to a goal, I am able to achieve it! It gave me a rush and made me hungry to set new goals.

Within a year of my first half-marathon, I completed several other long-distance races including my first full-marathon. I also had begun to pay more attention to what I was eating, and actually started inspiring family and friends around me with my healthier choices.

It was around this time that I began seeing pictures from a high-school friend's bikini competitions. I thought to myself "I would love to look like that". The pictures sparked my interest to further investigate the sport and learn what it was all about. The more I learned, the more I wanted to give it a try. I knew my body was far from where it needed to be to step on stage, but I wanted to compete so badly that I just couldn't let that stop me. Through my research into the sport I learned that Julie Lohre, an IFBB Fitness pro (JulieLohre.com), was highly respected and recommended as a contest prep coach. Finally, I worked up the courage to contact her last Octo-ber. This was the first step to an amazing journey.

I began training with Julie in October of 2013. Results came fast, and I was anxious to take it further. In January, 2014, I officially joined Julie’s Fitbody Contest Prep Team. The first order of business was to pick the best division for me, bikini or figure. Bikini was my first choice, but I wasn't sure if that was the best division for my body type. After running through a few of the poses for both figure and bikini, Julie concurred. Bikini would be the best fit for me! Julie had my new nutrition and training programs to me in no time, and I was ready to roll.

Here is what she recommended for me:

Meal 1: Protein Pancakes (1 scoop Vanilla UMP, 4 egg whites, 1/2 cup oatmeal and ¼ cup blueberries); mix together and cook like a pancake

Meal 2: Grapes and almonds

Meal 3: 4oz lean beef hamburger on a high fiber English Muffin, Small sweet potato, 2 cups broccoli

Meal 4: Low Carb Greek Yogurt and String Cheese

Meal 5: Steak, Fajita veggies (peppers and onions), 1/2 avocado all on top of a Large mixed greens salad with olive oil and vinegar dressing

Meal 6: 1 scoop UMP mixed into a pudding

Julie was also very precise in prescribing a supplement regimen that would work for me. She wanted to make sure that I would add some shapely lean muscle to my runner’s frame, while reducing excess fat that I was carrying. Here is how I put her supplement recommendations into practice:

UMP - I usually take 1-2 scoops daily. I always incorporate UMP into my meals whether I am prepping for a show or not! I absolutely love having UMP as part of my meal plan because of how versatile it is! Vanilla UMP is great for protein pancakes and any kind of baking.

I've used it to make muffins, protein fudge, brownies, Julie's yummy chocolate chip cookies... the list goes on! I also have the other three flavors, which are: Cookies & Crème, Chocolate, and Rocky Road. Whether it’s grabbing a quick shake, or mixing them into a pudding, UMP always helps to curb my sweet tooth!

Fit Tabs - 2 in the am and 2 in the pm, to help cover all of my bases with essential vitamins, minerals, and micronutrients.

Lean Out - 2 with each of my 5 meals per day- Other than UMP, Lean Out is one of my favorite supplements. It assists my body with using stored fat and turning it into energy. This helps me lose the body fat I need to while maintaining the lean muscle I've worked so hard to build!

Glutamine Select - 1 scoop during training mixed with 10-12 oz. of water. I get the BCAA's that I need to help preserve my muscle, and love how much it helps reduce post-workout soreness while aiding in recovery.

Preparing all of my meals ahead of time is key when in contest prep, but I've also found that it really helps me stay on track and with my off-season fitness goals as well. Preparing meals and eating healthy has become more of a lifestyle change instead of just a "diet" for a contest. I usually designate one day each week to prepare all of my meat, etc. Being an ER nurse, my schedule is always hectic and I'm often very busy while at work. Having all of my meals prepared and packed ahead of time allows me to stay on track throughout the day.

My Training Program

Julie changes my training every four weeks or so depending on how I am progress-ing with my goals. My two favorite body parts to train are glutes and delts and I have worked incredibly hard to build some roundness into my glutes! I've most recently been incorporating cardio in-between supersets during my workouts, which I really like. I still love to run, so I choose sprint intervals if I am trying to get in a higher intensity cardio workout. I also do some longer runs at a moderate pace.

Here is a typical workout program for me:

 

Day One – Quads/Back/Abs Leg press

  • Walking Lunges
  • Single Leg Split Squats
  • Pullups
  • T Bar Row
  • Plank Position DB Rows
  • Ball Crunches
  • Ball Curl-ins

Day Two – Delts/Triceps/Abs Lateral Raises

  • Sumo Deadlift High Pulls
  • Bent Over Rear Delt Raises
  • 1/4 Lateral Raises
  • Bench Dips with feet elevated Cable Pressdowns
  • Hanging Leg Lifts
  • Medicine Ball Obliques

Day Three – Chest/Biceps Pushups

  • Cable Crossovers
  • DB Bicep Curls
  • Cable Curls
  • Upper Body Plyometrics Explosive Pushups
  • Burpees
  • Boxing- Alternating Hooks & Forward Jabs

Day Four – Back/Glutes

  • Superset #1
    • Lat Pulldowns
    • Barbell Deadlift
  • Superset #2
    • Straight Arm DB Pullovers
    • Smith Squats, wide and deep
  • Superset #3
    • One Arm Cable Rows
    • Hamstring Ball Curl-ins
  • Superset #4
    • Reverse Pec Deck
    • Step Ups with a Kick Back

Day Five – Delts/Abs

  • DB Overhead Press on One Foot
  • Full Range Lateral Raises
  • Barbell Push Press
  • Upright Rows
  • Ab Circuit

Presentation

I didn't realize how important presentation was, until my first show. After working hard for weeks and weeks, this is your time to re-ally show what you have accomplished. From your tan and suit- to hair and make-up, it's not something to take lightly.

You don't want to be stressed the day of the show wondering if you chose the right suit or how your hair will look best, etc. With Ju-lie’s guidance, I began looking at suits a few months before my first show, and practiced hair and make-up several times before the big day. I got to try them out at the Fitbody Team dress rehearsal a few weeks before the show. You definitely want to have all of that lined up so that on show day, you can kick back and relax with everything ready to shine!40

When I was first learning to pose, I lacked confidence and was very uptight. To overcome this, I continually watched videos of other competitors. This helped me get ideas, learn how to display confidence, and present the physique that I had worked so hard for! At our Fitbody Team meetings, we have posing sessions each time and concentrate specifically on posing, stage walks and presentation. Now when I go on stage, I have the biggest smile on my face and hold my head high. I cannot wait to show the judges how my hard work has paid off.

I hope that my story inspires you to go after your goals. My nutrition and supplement plans are a great place to start if you want to make a change in your body and healthy life-style. In closing, I’d like to offer a few words to live by that help motivate and inspire me, and sometimes keep things in perspective.

"If you want to change, you have to be willing to be uncomfortable" - Julie Lohre

"Surround yourself with the dreamers and the doers, the believers and the thinkers, but most of all surround yourself with those who see greatness within you, even when you don't see it in yourself". – Edmund Lee

Bodybuilding Through the Decades

At a Glance: James B. Lucas

Age: 54

Occupation: Project Manager

Family: Wife, Karen for 24 years and son, David (20), daughter, Jordan (17)

Current Residence:Tarpon Springs, FL

Years training (total): 16 years training total with a gap of 20 years from age 33 to 53

Height: 5'6"

Weight: 185 (off-season), 165 (contest)

Favorite Bodybuilding Meal: 1 whole egg, 12 egg whites with salsa, and an Ezekiel muffin

Favorite supplementsUMP, Ultra 40 liver tablets help with energy and oxygen transportation and is essential when dieting. Mass Aminos is an excellent, full-spectrum amino that allows you to retain as much muscle as possible during contest prep, another essential when dieting.

What would you recommend to someone who has never used Beverly supplements before? I would say trust in Sandy and Roger. They helped me in the '90s to win contests, and they are
still helping today. Even if you don't wish to compete, Beverly International can help you reach your fitness goals. All you have to do is check out their website with recommendations from beginner to competitive athletes.

Music: I am a classic rock kind of guy and enjoy U2 and Bruce and the E Street Band

Most Inspiring Book:  Arnold, The Education of a Bodybuilder, which came out in 1977. I have an original hardcover copy and reading that got me into the gym and changed my life as a teenager.

Hobby or interests: I loved coaching football for many years. The thrill of taking a team and making them competitive gives me that same exhilaration as being on stage. I also love spending time with the family, but there is far less of that as the kids get older.

Words to live by:  "What you get by achieving your goals is not as important as what you become by achieving your goals." — Henry David Thoreau

My introduction to bodybuilding happened when I bought Arnold's Education of a Bodybuilder when I was 12 years old. I was mesmerized by Arnold's story and the black and white photos of his physique. Bodybuilding was about to become part of my life. I re-read that book again and again throughout my teenage years. I bought various muscle magazines from the smoke shop at the mall featuring Franco, Frank, Chris Dickerson, and of course, anything with Arnold in them. I lifted to get better at wrestling and was fortunate to have Miklos Kiss, a European powerlifter, teach me form and the fundamentals.

In my twenties, I began adding size to my frame while working as an auto mechanic and putting myself through school to earn my Bachelor's degree. It was the 80's; Rocky III had just come out and became my favorite movie. I was inspired by Stallone and his new physique along with the song, Eye of the Tiger. I decided it was my time to evolve myself, and I entered a contest without any knowledge. I took 5th place at Mr. Akron.

Along came the 90's and I'm managing Nutrition Services at various hospitals. I met my wife Karen, and we bought a home in the little town of Canal Fulton, OH. In 1999 I met Sandy and Roger from Beverly International. I sent "Polaroids" bi-weekly to Roger, and he crafted and adjusted my nutrition plan based on the photos. With his guidance, I continued to improve and took 3rd place in the 1999 Natural Ohio Classic and first place in the 2000 Powerhouse Classic. Karen gave birth to our son, David, in 2000 and our daughter, Jordan, in 2003. A career relocation to East Lake, FL, started the new millennium for us.

Lifting and personal goals gave way to family goals. I coached David in baseball, soccer, and football. I was fortunate to have the opportunity to coach him through high school. I was the "Cheer Dad" to Jordan, and we traveled the state to competitive cheerleading events (as well as spotting her in the living room as she perfected her back handspring).

A few more years passed. David and Jordan were moving on to college. I looked at myself and found that at 54, I weighed 221lbs (almost 75 pounds heavier than when I had competed 20 years prior). In September, I made it my mission to get back in shape. I started working out again, paying attention to my diet, and started to feel and look better. I began wondering, "Could I get back on stage?" I sought advice from a former Natural Mr. Universe, John Hansen, and started using Beverly products again. UMP, Mass Aminos, Ultra 40, and Lean Out helped me reduce my waist from 42" to 34" while adding muscle.

The Covid pandemic came along, but I still set my sights on entering the NGA Hurricane Classic in September of 2020. I entered the NGA Hurricane Classic at 179lbs, 42 pounds less than when I started my prep. I took 3rd in the Masters Bodybuilding 50+ division. The judges' critique was that I had good muscle size and symmetry, but I needed to get leaner. Six weeks later, I entered the NGA Central Florida Fall Classic. I lost another 12lbs and 2" more off my waist in those six weeks, coming in at 167lbs with a 32" waist. The addition of Beverly's 7-Keto MuscLean and GH Factor to my supplement plan helped me accelerate my fat loss while maintaining muscle mass.

Those additional six weeks of training, cardio, dieting, and my Beverly supplement plan paid off. I was awarded 1st place in Masters Bodybuilding 40+ (at 54 years of age) and 3rd in Open Mens Bodybuilding.
My new goal is to win a Masters Overall Bodybuilding competition. Six months to go, and I have already started getting ready. I will continue to improve and get harder and leaner with Beverly International products. I'm not only a Beverly product user but also a retailer of Beverly products. If you are looking in the Tampa Bay area to find Beverly products locally, go to www.docmusclesupplements.com
I am also on Facebook https://www.facebook.com/james.lucas.5832 and Instagram @docmuscle10. Please follow or reach out to me.

Workout Plan: 2 Days On – 1 Day Off

I follow the same basic workout plan both off-season and pre-contest. The only difference is the addition of cardio during pre-contest. To illustrate, I've listed a recent workout from my training journal. Since machines differ, some of the weights listed may be different if performed on another machine. But this is an excellent approximation of what my actual workout looks like. Remember, I am 54 years old, weigh in the 170s, have laid off for 20 years before coming back, and am 100% natural.

Day 1: Back, Biceps

  • Pullover (90x12, 160x8, 170x7, 170x7)
  • 1-Arm Lat Pulldown (70x10, 80x8, 80x8 )
  • T-Bar Row (90x10, 125x8, 145x6)
  • Cable Row (65x10, 85x7, 85x7)
  • Hyperextension (BWx25 x 3 sets)
  • Barbell Curl (70x10, 90x8, 90x8)
  • Hammer Curl (40x10, 45x8, 45x7)
  • Concentration Curl (20x12, 25x10)

Day 2: Abs, Legs

  • Leg Raise (30, 25, 25)
  • Crunches (25, 20, 20)
  • Leg Extension (80x15, 95x12, 110x10)
  • Leg Press (180x12, 360x10, 540x10, 590x8)
  • Hack Squat (270x12, 470x8, 470x8)
  • Leg Curl (90x10, 110x7, 110x7)
  • Straight Leg Deadlift (135x12, 185x10, 225x8)
  • Glute Machine (60x15, 60x12, 60x12)
  • Seated Calf (90x15, 140x10, 140x9)
  • Standing Calf (120x12, 135x10, 150x8)

Day 3: Chest, Shoulders, Triceps

  • Bench Press (185x10, 225x8, 245x6, 245x6)
  • Incline Press (185x8, 205x6, 205x6)
  • DB Flyes (70x8, 75x6, 75x6)
  • Machine Pullovers (80x12, 90x10, 100x8)
  • Military Press (90x12, 160x8, 170x6, 170x6)
  • Lateral Raise (30x10, 35x9, 35x9)
  • DB Shrug (75x8, 80x6, 80x6)
  • Triceps Pushdowns (70x12, 80x10, 90x8)
  • Lying Extensions (40x10, 50x9, 60x7)
  • Dips (12, 10, 10)

Cardio Plan

For contest prep, I perform the same workout as above, but with added cardio. I have NO favorite cardio but used the treadmill, elliptical, Stairmaster, and bike to burn extra calories.

12 weeks out:

15 minutes on the elliptical machine every other day

8 weeks out:

20 minutes a day every workout day

4 weeks out:

20 minutes of elliptical on workout days and 20 minutes Stairmaster on my off days (or went for a ride on the bike).

Meal & Supplement Plan

This is the basic meal plan that I used to reduce my weight from 220lbs to 179lbs and my waist from 42” to 34”.

Meal One

  • One scoop UMP
  • ¹⁄₂ cup oatmeal
  • ¹⁄₂ cup blueberries
  • 6 Ultra 40
  • 6 Mass Aminos
  • 2 Lean Out
  • 3 7-Keto MuscLean

Meal Two

  • One whole egg
  • 6 egg whites
  • 1 Ezekiel muffin
  • 2 Lean Out

 

Meal Three

  • 6oz tuna fish
  • 130g sweet potato
  • 3oz broccoli
  • 6 Ultra 40
  • 6 Mass Aminos
  • 2 Lean Out

Meal Four

  • UMP Protein Shake
  • 2 slices Ezekiel bread
  • 2 Lean Out
  • Three 7-Keto MuscLean

Meal Five

  • One whole egg
  • 7 egg whites
  • 1 slice Ezekiel bread
  • 6 Ultra 40
  • 6 Mass Aminos
  • 2 Lean Out

In addition, I use Quadracarn throughout the year as a precursor to increase testosterone production. I always feel leaner, stronger, and have more energy with it. I also use Energy Reserve before weights and cardio. It gives me a pick-me-up for those exhausting days in the gym.

Final 6 Weeks' Meal Plan

My weight dropped 12 lbs and my waist another 2 inches. I kept my protein up, lowered my carbs, increased my fats, and added cardio. The Mass Aminos and Ultra 40 liver tablets helped keep my energy up and maintain as much muscle as possible. (From what the judges said, I kept most of that hard-earned muscle and symmetry while gaining a lot more definition.)

I used UMP Angel Food Cake in my coffee instead of creamer to get in more protein and add a little variety. It mixes easily and tastes like French Vanilla creamer.

I also added GH Factor during this phase of my diet. Take 12 capsules daily - 6 upon arising and 6 before bed. Alternatively, you can take 2 with each meal and 2 before bed.

Meal One

  • One scoop UMP
  • 1/2 cup oatmeal
  • 6 Ultra 40
  • 6 Mass Aminos
  • 2 Lean Out
  • three 7-Keto MuscLean

Meal Two

  • One whole egg
  • 6 egg whites
  • 1 slice Ezekiel bread
  • 2 Lean Out

Meal Three

  • 6oz chicken
  • 3oz broccoli
  • 6 Ultra 40
  • 6 Mass Aminos
  • 2 Lean Out

Meal Four

  • UMP Protein Shake
  • 2 Lean Out
  • three 7-Keto MuscLean

Meal Five

  • 6oz salmon
  • 3oz broccoli
  • 6 Ultra 40
  • 6 Mass Aminos
  • 2 Lean Out

41 Years of Age … and Never Looked Better

At a Glance: Kerry Tighe

Age: 41

Occupation: 17yrs NASM Certified Personal Trainer/ Nutrition Coach

Family: Husband, Lucas, 20-year retired Army Veteran. We will be married 20yrs in 2021! Daughters, Olivia 18 and Deirdra, 16, and son, Thomas, 6.

Current Residence: Monument, CO

Years training (total): 25 years (Began in 1995 as a high school athlete)

Height: 5'6"

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

Favorite Fitness Meal: Egg White Omelets, Grapefruit, and Coffee

Favorite supplements: Top 2 Beverly Supplements…

UMP: It is critical in hitting your protein macros to build and maintain muscle. UMP ensures I hit that number every day without stressing or cooking whole food meals for all five meals. I use UMP for two of my five meals every day.

Muscle Synergy: This was a new addition to my stack this year. The muscle growth while using Muscle Synergy was unlike anything I had experienced before. I took 1 scoop first thing in the morning and 1 scoop during my workouts.

What would you recommend to someone who has never used Beverly supplements before? Always start with Ultimate Muscle Protein! A proper and consistent nutrition plan is essential to see changes in body composition. UMP makes this goal easy and delicious.

Music: Classic rock, upbeat pop, and motivational podcasts. I am also a true-crime podcast junkie and sometimes listen to these on long, steady-state cardio sessions.

Most Inspiring Book: Can't Hurt Me by David Goggins and any Jon Gordon book.

Hobby or interests: Hiking and traveling.

Words to live by: "I did not come this far to only come this far."

At the age of 15, I had my first taste of success at being an athlete, and I was hooked. Back then, it was track and field, and by the time I graduated high school, I was a two-time state champion. My body clock was wired to be at practice, training at 3 pm every day. This schedule continued into my college days at Florida State University. My afternoons consisted of gym sessions of strength work and plyometrics to help me throw further.

Even after I became a wife and mom, I never stopped showing up at the gym; it was a part of my life no matter what. In my late 20's and early 30's, I competed in NPC figure and bodybuilding contests. I won my class at multiple shows and was even featured in Beverly's No Nonsense magazine. But by 2010, I was burned out. Our family was stationed overseas, and it seemed like the perfect time to try something new. Long-distance running became my new athletic activity. I completed three half marathons in Europe, and by the time we moved stateside to Colorado, I had the running bug.

Colorado is a hotbed for long-distance trail running, and it did not take long before I finished my first full marathon. My next challenge was ultra-running. I had completed both 50k and 50-mile races by 2014.

Now I was in my 40s and ready to go back to figure competition, this time in the figure masters division. I contacted Rachel Wade at Focused Fitness for guidance. Rachel had helped me with nutrition, training, and Beverly supplement plans when I first stepped on stage. Even though I have been a practicing NASM-CPT for the past 17 years, I needed someone to help me stay accountable. Even the coach needs a coach!

We discussed expectations and agreed that I couldn't compare myself to my condition more than a decade earlier. I had a lot of work to do. Muscle loss had ramped up in my late 30's. While my diet was solid, I knew I needed to add more protein to improve my body composition. I needed to gain muscle and lose body fat, so I started with what I call the "Baseline Bev Stack." I took UMP twice a day every day along with Ultra 40, Mass Aminos, FitTabs, Lean Out, and Glutamine Select.

During the first six weeks, I made significant progress combining my "Baseline Bev Stack" with a 5-day training plan and some cardio. It was March 2020, I was right on track and had picked out a few local summer shows in Colorado to make my 10-year return to the stage. What could go wrong?

Then Covid-19 showed up!

The local gyms closed up. I had no choice but to move my training to my garage. Fortunately, my husband, Lucas, and I had some equipment set up in the garage, including a squat rack, resistance bands, barbells, plates, and a set of dumbbells from 5-45 pounds. I had to become creative and modify my workouts to fit my equipment. Lucas is handy with welding equipment, and he quickly made me a pulley system to replace resistance bands on my heavier exercises. For cardio, I had an old exercise bike and the local school track to get it done.

As the weeks clicked by, I started adding some HIIT sessions at the track. In mid-May, I was performing a sprint session and tweaked my hamstring. I modified my training a little to let it recover. It was coming along fine until one day when I was playing with my son in our backyard. I planted my foot to run and felt pain shoot up my leg. My leg was swollen, bruised and the pain was unbearable. Later that week, it was confirmed that I had torn my hamstring in three places. I was angry. I had made so much progress. Just a few days ago, I was on top of the world. I was in the nutrition zone; I could even see my abs! Now I was injured badly and would need weeks, if not months, of rehab before I could train my legs and glutes.

There was a ray of light in my misfortune. My scheduled shows were canceled due to Covid restrictions. The contests' cancelation gave me breathing room to heal and be ready to compete by late fall. I shifted my training to a six-week gaining cycle. My favorite training schedule for muscular weight gain is what I've dubbed the "Coat Rack Plan." I cut my reps in half, doubled my sets, and added weight every week to add as much upper body size as possible. See page 10 for a complete illustration of the "Coat Rack Plan."

I used the designated leg day to do additional therapy work. I treated rehabbing my hamstring like it was my job. I spent nearly all of my free time in the PT facility doing compression therapy, red light treatments, and balance exercises. Soon I was able to get back on the bike for moderate therapy and light leg work. My nutrition plan was crucial during this time for healing and to limit fat gain. I upped my Ultra 40 and Glutamine Select, switched from Mass Aminos to Density, and added Muscle Synergy to assist my muscle gains and healing.

I had pretty much recovered by August and was ready to crush the last 12 weeks of contest prep for the OCB Natural Viking. I added sessions of outdoor stair climbing on a set of 310 steps built on the side of a mountain 15 minutes from my home. I burned hundreds of calories on those stairs while giving my glutes and legs the extra work they needed. The local gyms started reopening, and I was able to add leg presses, power squats, and traditional leg machine exercises back into the plan. I upped my reps and increased cardio each week as my body grew leaner, harder, and more muscular. I began practicing my posing 3-4 days a week for 15-20 minutes, plus traveling to Denver to work with posing coach, Nick Natt once a week.

Finally, it was contest time. I was now 41years old and had never looked better. My husband, son, and I flew to Minneapolis, MN, and I competed in the 2020 OCB Natural Viking. I entered both the Open and 40+ Masters divisions. With Covid restrictions in place, the contest flew by. Before I knew it, I had won my OCB Masters Figure Pro Card and finished 3rd in the Open division against six other women, some half my age. I was thrilled, but it was over so quickly that it was difficult to take it all in.

Despite my success, I decided to take the stage one more time in 2020. By the time I returned to Colorado, I had entered the OCB Natural Tampa and went right back into contest prep mode. My celebration meal would have to wait. I was pretty sure that the OCB Tampa show would have some of the absolute best natural figure athletes in the country. When I hit the stage in Tampa, my intuition was proven right. These ladies looked incredible. Pre-judging was intense. We were compared for over 25 minutes, quarter turn after quarter turn. Boy, was I glad I had put so much time into my posing practice! When pre-judging ended, I felt like I had done an hour of cardio. However, I had also secured myself a placing in the top 3 in both divisions. It was a terrific day, and for the first time, my daughter Deirdra was able to be my backstage helper. What a fantastic way to wrap up my year!

Since Tampa, I have wasted no time getting right back to training, my "Baseline Bev Stack," and slowly adding protein and carbs to my diet to accommodate another growth phase. I plan to make my 2021 OCB pro debut at the 2021 OCB Yorton Cup Pro Championship. With my "tough as nails" mindset, I know that I will be bringing my best all-natural figure package to the stage in 2021.

Meal and Supplement Plan

Carb Cycling works best for my body. I keep my carbs low five days a week, and then I eat a carb meal in place of Meal 5 on Monday and Thursday to replenish glycogen.

Meal #1: 3 egg whites, 2oz chicken, ¹⁄₂ grapefruit, coffee

Meal #2: 4-5oz chicken or whitefish, 4 cups salad veggies, 1tbsp oil and vinegar dressing

Meal #3: 1-2 scoops UMP

Meal #4: 4-5oz chicken or turkey breast, 4 cups salad veggies or 2 cups green beans/zucchini, 1 tbsp oil and vinegar dressing

Meal #5: 1-2 scoops UMP

Monday and Thursday (in place of Meal 5): 4oz sweet potato, 4oz green vegetable, ³⁄₄ cup oatmeal, 1tbsp butter, and 4oz banana

Baseline Bev Stack

I started with my "Baseline Bev Stack" of UMP (per my meal plan), Ultra 40 Liver tabs & Mass Aminos (3 with each meal), FitTabs (2 with meals 1 and 4), Lean Out (2 with each meal), and 1-2 scoops Glutamine Select (pre and intra workout).

Stage Worthy Beverly Stack

At eight weeks out, I continue my "Baseline Bev Stack" (substituting 3 Density for 3 Mass Aminos at each meal), take 1 Multiple Enzyme Complex with each meal, and add the following supplements to complete my "Stage Worthy Beverly Stack."

Upon waking: Three 7-Keto MuscLean, 2 Energy Reserve, one scoop Muscle Synergy powder, and 6 GH Factor

Pre-workout: Three 7-Keto MuscLean, 2 Energy Reserve, one scoop Muscle Synergy powder

Before Bed: Six GH Factor

I also mix 1-2 additional scoops of Glutamine Select in a blender with ice and Mio water enhancer for a fantastic "Muscle Slushie" after training or whenever I need to ease my hunger pangs.

Workout Plan

Ladies, DO NOT BE AFRAID TO LIFT HEAVY! I've made the most progress by far by embracing what I call the "Coat Rack Training Plan." I have used this plan off and on for years to add size and strength, especially in my upper body.

Day 1: Chest, Shoulders, Triceps

  • Incline BB Press 6x6
  • Flat DB Press 6x6
  • High Pulls 6x6
  • Heavy Laterals 3x8 each (front, side, rear)
  • Triceps Pressdown 6x6

Day 2: Legs

  • Leg Press 6x6
  • Squat 6x6
  • Hack Squat 6x6
  • Leg Curl 5x8
  • Leg Extension 4x10

Day 3: Off

Day 4: Chest (light), Shoulders, Triceps

  • Incline Speed Bench Press 8x3 (50-60% of Day 1)
  • Flat DB Press 6x6 (85% of Day 1)
  • Shoulder Press 6x6
  • Lying French Press 6x6
  • Incline Dumbbell Kickouts 4x8

Day 5: Back, Biceps

  • Reverse Grip BB Row 6x6
  • Lat Pulldown 6x6
  • Seated Good Morning 6x6
  • Barbell Curl 6x6
  • Preacher Curl 6x6

Days 6-7: Off

Notes

 

  • The key to the success of this program is that you DO NOT start too heavy. On 6 x 6 exercises, begin with a weight you could perform 12 reps with on week one, but only do the prescribed amount.
  • Progress at a pace that allows you to continue to get all 6 reps on all 6 sets each of the first five weeks. Do not increase the weight by more than 5% or at most 10% any given week.
  • The final week is an all-out max effort! (If you reach failure before week 6, you started too heavy or tried to progress too fast.)
  • High Pulls – this is a powerful and explosive version of upright rows. Start with the bar just above your knees and explode the weight up above your sternum – keeping your elbows high.
  • Speed Bench Press – Lower the bar in a controlled manner and explode up as fast as possible with the bar. Speed is the real key to this exercise – it is far more critical than weight. Rest no more than 45 seconds between sets.
  • Dumbbell Kickouts on Incline Bench – lay on an incline bench face up. Start with the end of the dumbbells resting on your chest with your palms facing down towards your hips. Extend the dumbbells with your triceps. In the finishing position, your arms should be extended as if they are at the finish of an incline barbell press. Lower to your chest and repeat. This workout focuses on Bulk and Power, emphasizing shoulders, chest, and pressing strength, aka your "Coat Rack."

The Secret to 40 Years of Bodybuilding Success

At a Glance: Richard Knight

Age: 63

Occupation: Retired Aerospace Technician

Family: Wife of 34 years

Current Residence: Anaheim, CA

Years training: 39

Height: 6';

Weight: 203 (off-season), 198 (contest)

Favorite Bodybuilding Meal: My off-training day lunch of 6oz Boars Head London Broil roast beef with a slice of horseradish cheese on Milton’s Multi-Grain bread. It’s like eating a Prime Rib sandwich.

Favorite supplements: Muscle Provider and Provosyn for proteins, Quadracarn, Density, and ZMA 2000.

What would you recommend to someone who has never used Beverly supplements before? UMP is a great-tasting all-around protein that works well as an extra meal, especially before bedtime, to repair and build muscle. Muscle Provider digests faster and is best before and after training.

Music: Electronica

Most Inspiring Book: Education of a Bodybuilder by Arnold Schwarzenegger

Hobby or interests: Road cycling, beekeeping, and falconry.

Words to live by: “The results you get out of training depend on the work and nutrition you are willing to put in.”

The first time I had the opportunity to train at a gym was when I moved from Iowa to California in the summer of 1980. At Jack LaLanne’s Health Spa in San Diego, I met a competitive bodybuilder and became interested in weight training to gain muscle size and strength. While visiting a store that sold Olympic barbells and a wide variety of weight lifting equipment, I purchased Arnold Schwarzenegger’s book, Education of a Bodybuilder, and was inspired by his story.

Fast forward two years, and I was back living in Iowa due to some tough economic times. I realized that I needed to learn a skilled job to be successful in life. Since I enjoyed and was good at working on cars, I felt I could apply those same skills on aircraft. I devised a plan to join the Marine Corps as an aircraft mechanic to gain experience, and then when I got out, I could land a job at one of the many aircraft manufacturing plants in Southern California. During my time in the Marines, I made a point of consistently lifting weights. I added 10 pounds of muscle during boot camp - just from all the physical activity and good meals - I wanted to keep progressing. I even purchased 180 pounds of plates and dumbbell handles to take with me on deployment to the Far East.

Upon leaving the service, everything worked out as planned, and McDonnell Douglas hired me in Long Beach, where I worked on the MD80 program. When Boeing bought them in 1997, the commercial airplane production line was phased out, so I moved over to work on the C-17 Air Force cargo plane for my final years. After 25 years at Boeing, I was laid off and then got hired at SpaceX, where I worked on the F9 Falcon rocket for the first few years and then the Dragon capsule. After six years at SpaceX, I retired at the age of 62. During my years at McDonnell Douglas/Boeing, I worked the swing shift, which was perfect for me.

I was able to train in the morning when my energy level was highest, and the crowds at the gym were minimal. However, while working at SpaceX, it was mandated that we work 10-hour shifts, so the only time I had to train was on the weekends (and only then when they didn’t make the Saturdays mandatory too!) Despite being limited to just training one day a week, I was still fortunate to maintain the physical condition I did. The best thing about now being retired is training any day I choose.

My competition journey began after leaving the service in 1986. I joined a Gold’s Gym in Orange County and trained for two years before entering the Southern California Bodybuilding Championship. I won the Tall Novice Division and Overall Novice. A couple of weeks later, I entered the Orange County Muscle Classic and placed fifth. I was pleased with this placing since it was a National qualifier. I trained for another year and gained more size before entering the Ironman (now called Excalibur) and placed near the back of the pack in the heavyweight class. I just couldn’t compete against guys at that level who had 20-30 pounds of lean mass over me. I became discouraged and gave up thoughts of further competition.

As I’ve grown older, I am very fortunate that my metabolism has stayed very high. I am never more than a few pounds away from contest condition, which gives me an advantage in Masters competitions. It is much easier for me to achieve the level of conditioning needed to be competitive.

In 2020, I planned to go back to the Southern California contest I won as a Novice and attempt to win it as a Master, but the show was canceled due to COVID. Instead, I entered the NPC Iron Games Classic Physique over 45 class (the highest age class available) in November and won overall. That qualified me for the Masters USA event in December, where I could earn a Pro Card. At the Masters USA, I won the over 50 C division but not the overall title, thus missing my goal of earning a Pro Card. I’m currently contemplating entering the NPC Teen, Collegiate, and Masters Nationals this year. It has an over 60 class and could offer me a better chance at earning a Pro card.

Workouts

For many years I trained Monday - Friday and then took the weekends off but now that I am retired, I train four days on and one day off. I start each exercise relatively light and increase the weight until the final two or three sets are at my top weights for the day.

Day 1: Shoulders, Chest

Cable Lateral Raises 5x10-15

Seated Dumbbell Shoulder Press 5x10-12

Rear Deltoid Machine 4x10-12

Pec Deck 5x10-12

Incline DB Flys 5x10-12

Incline DB Press 4x10-12

Cable Crossovers x10-12

Day 2: Back
I have two mildly herniated discs from an injury sustained over 30 years ago and spinal stenosis at three locations in my back, so I can’t do anything bent over. I use machines that have a chest pad for support for all rowing movements.

Warm-up with elastic band-assisted Pull-Ups 4x10

Lat Pulldown 4x10-12

Seated Machine Rows 4x10-12

Seated Machine Rows Low Position 4x10-12 (This machine duplicates the range of motion that I would get from T-bar rows if I could do them.)

Straight-Arm High Cable Pulldown 4x10

Shrugs 4x10-12

Day 3: Legs

Leg Extensions 2x15-20 (as a warm-up for my knees)

Leg Press 5x10-15

Lying Leg Curls 4x10-12

Leg Extensions 5x10-15

Seated Leg Curls 4x10-12

I do some Hamstring and Quad stretches to finish up.

Day 4: Biceps/ Triceps

Triceps Pushdown 4x12-15

Skull Crushers or Seated Machine Triceps Extensions (depending on which gym I am training at) 4x12-15

Machine Dips 4x10-12 (I position myself forward on the seat to put more emphasis on my triceps)

Lying Biceps Curl 4x10-12 (Connect a short cambered or straight bar to the cable of a seated row machine, lay back on the seat pad, put your feet on the footrests as you would for rows, keeping your elbows pinned to your sides, curl the bar in strict form and really squeeze at the top.)

Machine Preacher Curls 4x8-10

Seated Hammer Curls 4 drop sets (I do 10-12 reps with 30 lb dumbbells to failure, 6-8 with 25s, and 6-8 more with 20s. I get great pumps with this exercise.)

Cardio

For different periods over the last 30 years, I have ridden mountain or road bikes at least once a week. I currently get in a 28-mile road ride about every six weeks when my off training day falls on a Sunday. For contest prep, I did 30 minutes on a treadmill at a fast walk every morning starting ten weeks out from the Masters USA.

Nutrition and Supplements

Although many pro bodybuilders recommend eating six meals a day, my system just can’t process food fast enough to achieve that even with an excellent digestive enzyme like Beverly's Multiple Enzyme Complex. That means the three meals a day I consume have to be very nutrient-dense and supplemented with Muscularity, Mass Amino Acids, Density, and Ultra 40.

Regular Daily Meal Plan

Soon after waking, I have a quick snack of four Belvida breakfast biscuits with organic almond butter before setting off on my morning dog walk with ReMax, our German Pinscher.

Meal One

(Training Days) One scoop Muscle Provider, 1 scoop Provosyn, 1 tbsp MCT oil (Parrillo CapTri), and one banana mixed in 12oz pineapple juice. I have used this delicious combo for many years as an easily digested pre-workout meal.

(Non-Training Days) Three scrambled eggs with either a bowl of oatmeal, pancakes, or French toast.

Meal Two

(Training Days) One scoop Muscle Provider, 1 scoop Provosyn, 45 grams powdered sweet potato and oats (5% Nutrition Real Carbs) mixed with 8oz pasteurized egg whites, 4oz cold water, and 1 tbsp flaxseed oil.

(Non-Training Days) 6oz Boars Head London broil roast beef and one slice of horseradish cheese on two pieces of multi-grain bread.

Meal Three

6oz chicken (white and dark meat), 4oz Calrose rice, 2¹⁄₂ tbsp honey sesame sauce.

Daily Supplements

Density 5 tablets upon waking

Muscle Provider and Provosyn with meals 1 and 2 Mass Aminos 6 with each meal

Ultra 40 liver tablets 6 with each meal

Quadracarn 3 tablets with each meal

ZMA 2000 3 capsules before bed

Pre Contest Adjustments

Meal 1: 12oz pasteurized egg whites, 1 tbsp MCT oil, 45 grams powdered sweet potato and oats.

Meal 2: One scoop Muscle Provider, one scoop Provosyn, 16oz cold water, and 1 tbsp flaxseed oil.

Meal 3: 6oz white meat chicken, 3.2oz (uncooked) Calrose rice, and 2oz honey sesame sauce.

Pre Contest Supplements

Muscle Provider and Provosyn (meal 2)

Density 5 tablets upon waking and 5 with each meal

Ultra 40 liver tablets 6 with each meal

Quadracarn 3 tablets with each meal
ZMA 2000 3 capsules before bed

Closing Thoughts

It’s very gratifying to have someone approach me in the gym, ask my age, and be surprised when I tell them. They usually come back with, “I hope to look as good when I reach your age.” I encourage them never to stop training and be consistent.

I Lost 81 lbs in just 11 months. Here’s how.

I was on the verge of turning 40 with four kids under my belt and my highest weight ever of 210lbs at 5’2. It was the lowest point in my life. I had so many aches and pains and health issues related to my diet and lack of exercise that I was always sick. I had been overweight most of my life and had tried everything from fad diets to diet pills and every quick fix you can think of without success.

At a Glance: Jennifer Colon

Age: 41

Occupation: General Manager

Family: Married with four children (17,15,11,3)

Current Residence: Fenton, MI

Years training (total): 11 months

Height: 5’2”

Weight: 129 (down from 210 just 11 months ago)

Favorite Bodybuilding Meal or Fitness Meal: 4oz lean ground turkey, 4oz sweet potato, 1 cup asparagus. My trainer has taught me some different tricks with spices to make this super yummy and flavorful. I actually look forward to eating the sweet potatoes!

What would you recommend to someone who has never used Beverly supplements before? Don’t hesitate! Hands down, Beverly products are fantastic, and the flavor of the UMP is unbeatable. I’ve literally tried everything on the market and go back to Beverly’s UMP every time! And I drink two or three shakes per day! I also like their new Plant-Based Protein, PBP. Graham Cracker UMP is my favorite, but I use them all in rotation.

Music: I have a different playlist to get me pumped up for training, work, and dealing with the kiddos. Lately, I’ve been enjoying the “Today’s Christian” station on Apple music.

Most Inspiring Book: The Bible

Hobby or interests outside bodybuilding: My husband and I spend a lot of time playing with the kids, hanging out with our friends and family, going to church, and shopping. For quiet “me time”, I listen to different true crime and Christian podcasts. I also begin each day with my bible app.

Words to live by: “Don’t look back; you’re not going that way!”

One day my husband said, “We’re going to get a trainer.” I was terrified as we went to our first appointment with Eric Senter. As we set up our next appointment, I thought of so many reasons not to go back. Keep in mind that I had never trained with020 weights a day in my life. But Eric believed in me from the beginning. He said, “You’re going to have a great physique, and you’re going to be great at deadlifting.” I looked at him with confusion because I had no idea what a deadlift was! Now I’m deadlifting 240 lbs and still getting stronger.

All told, I’ve lost 80 lbs in eleven months! How did I do it? Through daily discipline with diet, exercise, and maintaining a positive attitude.

Diet

I’m a busy mom of four who works full time, so prepping my meals in advance has been a lifesaver. Yes, it takes time, but it ultimately saves time and makes it much easier to stick to my food plan rather than grabbing just anything off the shelf when
I’m hungry.

Here is the diet plan Eric devised for me that brought me down to my current weight of 129 lbs in just eleven months.

Training Day Macros and Meal Plan:

1210 calories, 135 grams protein, 90 grams carbs, 30 grams fat

Meal #1: 4 egg whites, ¼ cup oatmeal, ¼ cup blueberries or raspberries

Meal #2: One scoop UMP, 12 almonds, 1 rice cake

Meal #3: 4oz chicken breast, 1 cup broccoli

Meal #4: One scoop UMP, 12 almonds, 1 rice cake, 1 tbsp natural peanut butter

Meal #5: 4oz extra lean ground turkey, 4oz sweet potato, 1 cup asparagus

Non-Training Day Macros and Meal Plan:

1180 calories, 144 grams protein, 36 grams carbs, 52 grams fat

Meal #1: 4 egg whites, 2oz lean sirloin, 1/2 cup asparagus

Meal #2: One scoop UMP, 12 almonds

Meal #3: 4oz chicken breast, 3 cups baby spinach, 6 almonds, 1 tbsp each olive oil and apple cider vinegar

Meal #4: One scoop UMP, 12 almonds, 1 cup raw broccoli

Meal #5: 4oz extra lean ground turkey, 1 whole egg, 1 cup asparagus or broccoli

Notes: Drink 1/2 gallon water daily, no alcohol, pop, or juice. Black coffee is okay. Measure food first, then cook. Use spices, mustard, cinnamon as desired.

Supplements

 

 

I use UMP as an integral part of my daily meal plan. I take my other supplements first thing each morning using Muscle Synergy, Glutamine Select, and Creatine Select for strength, lean muscle gain, and recovery. Beverly’s Advanced Antioxidant helps my body detox free radicals while supporting healthy aging and immune system function.

 

 

Training

 

I train five days a week with Eric.


Monday:
Back

Tuesday: Chest

Wednesday: Bis and Tris

Thursday: Shoulders

Friday: Legs

 

 

 

Saturday or Sunday: - I train full body using two exercises per muscle group at about 50% of my usual poundage.

On Tuesdays, I add in a little more focused Glutes after my regular workout. On Thursdays, I do another Back session after I complete Eric’s program. (Back day is my favorite!)

Our progress is monitored by the three core lifts: deadlift, bench press, and squat. But Eric varies our workouts daily. We rotate between cables, dumbbells, bodyweight, etc., each day. We do a lot of Time Under Tensions, where Eric gets enjoyment from counting down the seconds for us.

 

Cardio

 

 

Cardio is incorporated into every training session. Our group grinds hard since we have only 45 minutes. We might warm up with 5-10 minutes of traditional cardio. But we continue to get cardio throughout the entire session. Jumping jacks, mountain climbers, running in place, pushing the sled, running on a treadmill, air squats, rowing, etc., are interspersed throughout the workout. Every day is a little different.

I do extra cardio three days per week for 15-20 minutes. I rotate the incline treadmill, elliptical, or stair climber so I don’t get bored. If I’m not at the gym, I just hop on my Peloton at home.

 

 

In Closing

 

 

The best advice that I can give someone is to just do it. I know that sounds trite, but it’s the initial step and frame of mind needed to get moving. Take progress pictures because you may not notice the minor improvements you are making. Get a sound support system, like a workout group or partner. Someone that can hold you accountable every day. I couldn’t have done it without the support of my husband, my trainer, Eric, and our training group. They encourage me to challenge myself daily!

Celebrate your successes, however small they may be. But most important, do something that you enjoy. Something that you look forward to every day and that makes you happy! Every night when I go to bed, I’m excited to get up the next day at 4:30 am to get my day started and follow my routine with supplements, training, and food prepping.

Contact Eric Senter at: sentertransformation@gmail.com or on the web at www.sentersstrengthandheath.com

 

Lose Weight, Gain Muscle Become Healthier, Compete – My Story

At a Glance: Rhonda Rotterman

Age: 47

Occupation and Education: Program Director at the University at Buffalo’s Institute for Person-Centered Care http://ubipcc.com/ culture.html. BSN; AAS Psychology; Board Certified in Gerontology and Health Care Administration; Licensed Nursing Home Administrator; Certified Group-Fitness Instructor; Certified Personal Trainer.

Family: My wonderful supportive husband Phil and I share a large family of six children and 1 grandchild (with one on the way, due in January 2014)

Current Residence: Kenmore, NY

Years training (total): Four hard-core (but active with weights and training since high school)

Height: 5’ 8”; Weight Off Season 155, Contest Weight 140

Favorite Bodybuilding or Fitness Meal: Breakfast is by far my favorite meal of the day: UMP pancakes and turkey sausage. If I could, all my meals would be breakfast foods (with a side of coffee of course, it’s what we healthcare professionalssurvive on)

Favorite Supplements: I cannot survive without my UMP and Muscle Provider. It has saved me on many travels due to its portability and versatility. The pudding made with just water or adding various ingredients tastes like a cheat without the guilt. I have an entire file with UMP recipes and they just never get old or boring The Super Paks are also fabulous, they port well in their little cellophane packages and you have everything you need without having to store 9 different bottles.

What would you recommend to someone who has never used Beverly supplements before? Nutrition is a must whether your goals are to become healthier, lose weight, gain muscle or compete. I struggled for years trying to find a protein powder that tasted great, mixed well and produced results. I found that in Beverly. Having all of the recipes to create variety without sacrificing taste is just, well, wonderful! Most think healthy food is boring or tastes bad.

You have to strike that balance and understand this is a lifestyle and not a “diet”. Having great products to add to that variety has been an amazing discovery for me and my family. We go through Beverly products like it’s our job. My 9 month old grandson loves UMP pudding and we have no issues with that. We are not evangelists when it comes to how we live our lives, because we recognize that it’s an individual choice that one has to come to on their own, but when we are asked, we sure like to talk about it!

In my iPod: I am so open minded when it comes to music. I have country, rock, pop, reggae, crooner and jazz all loaded into my iPod. I guess it matches my personality.

Most Inspiring Book: Body for Life by Bill Phillips

Hobbies/Interests: Biking, camping/fishing, travel, distance running at dusk

Words to live by: “Mark not your success in life by clinging to the glitter and gadgets you have accumulated during your time on this planet. Instead, take stock of your Earth- School experience by noticing the lives you have touched and the burdens of others you have eased.” ~ Dr. Edward J. Kesgen

They say age is a state of mind and that attitude is everything, I would agree with those sentiments. At the age of forty-four, and with an attitude of gratitude and leaving everything on that stage, I competed in my very first figure competition. It was an amazing feeling to be so disciplined and transform your mind as well as your body into such a conditioned state of being, but the journey to the stage is where the real lessons were learned.

Growing up, even though I was active in sports, I never fully appreciated or understood the importance of nutrition. Long hours after school for practice and games created long periods of time without proper nutrition which led to cravings, eating processed snacks or fast food all in the interest of time. Friends might have categorized me as, “stocky” or “thick”. There was muscle in there, but the fat covered it all up.

By the time I reached college, things went from busy to chaotic. Attending classes as a full-time nursing student, holding down a part-time job, and late night study sessions made my eating habits that much worse. There was no time for sports in my very demanding schedule and while I “tried” to get to the gym when I could, my eating habits were deplorable and access to healthy food on a college campus back then was like trying to find a snowball in Hawaii. Ordering from the local pizza places, grabbing fast food, and trips to the campus store in addition to the three squares I tried to eat at the university cafeteria sent this healthcare hopeful from “thick” to 3-D. I didn’t like what I saw in the mirror. Wasn’t I supposed to be epitomizing health?

I did what so many women fall prey to, cutting way back on calories, exercising like mad, and of course hydration wasn’t even something I considered in the health equation. I indeed lost weight (based on the number on the scale), but retrospectively, I know I sacrificed muscle too due to my ignorance about what I ate/drank.

Food Obsessed and Feeling Guilty

This yo-yo dieting continued throughout my college career and by the time I graduated, I had become food obsessed. Binging, and then feeling guilty about it, only to crash diet again to even the score, at least in my mind. My relationship with food was an unhealthy one. I became a group fitness instructor and worked for a major club in the area, but despite teaching three times per week, plus what I was doing on my own, I was still that chubby aerobics instructor. I was of the mind-set that it was just my body type because with all the exercise I was doing, I must be very healthy right?!

As I matured, married and started a family, exercise had essentially ceased. Sure I went to the health club every January along with the rest of the country, only to find excuses and stop going by March. I jogged when the nicer weather rolled around and I would toss a video or two into the VCR (yes, I’m old!) once in a while and jump around in my living room to “take the weight off once and for all”, but like all quick fixes, it never lasted and I would end up feeling bad about myself.

I remember seeing Cory Everson on every fitness magazine cover and when my subscription to Oxygen arrived I would covet the amazing physiques I would see on the featured women. I wondered how they did it and then would think to myself that I would love to compete. Just as quickly, I would dismiss the thought as I looked at my reflection in the full-length mirror. It’s genetic, I would convince myself; some women are just naturally lean and can build muscle easier than others.

I remember attending a family picnic, going into the kitchen to assist with the meal service and seeing a photo of me and my husband that had been taken the previous summer. I didn’t like what I saw. Why did I not take better care of myself? That was the turning point for me. No more excuses. My children were grown and while work was always going to be there, I had to start making the time to take care of me. If for no other reason, I needed to get healthier.

I joined the gym, started doing regular cardio sessions and then hit the weights. It was fairly benign initially, but as I began to see changes, my passion to get better grew. I felt as though I wasn’t seeing the changes I wanted based on the effort I was putting in, something was missing from the equation. If effort is in direct proportion to success, I should have been Donald Trump.

Nutrition, No Nonsense and Julie

A friend and I were chatting during our workouts and we began talking nutrition. The subject of protein powders came up and soon we were debating about which ones were better, had better taste, mixed well, etc…Soon he produced a copy of No Nonsense magazine and suggested I take a look because the articles were very good and he had learned some fresh ideas from the work-out plans that were listed. I tossed the magazine into my gym bag and didn’t give it a second thought.

A few months later, my husband and I took a week’s vacation in South Carolina. I grabbed my gym bag as an additional travel item. I stuffed the bag full of shoes, my hair styling devices and various other things that don’t fit well in your suitcase without taking up too much room. After we arrived and I began to unpack, I noticed the No Nonsense Magazine and sat down to read it. As I perused the pages, I admired the many stunning physiques and read of a woman who professed she could get me there.

Well, I couldn’t dial that phone fast enough; I wanted to learn the secret as soon as possible. I contacted Julie Lohre and began to work with her on my goal to get on stage, including attending her competition prep class in KY. It was through this process that I began to learn the significance of nutrition and hydration. There was so much more that I didn’t truly understand and appreciate. It is those intricacies that took me from good to great!

The difference that improved nutrition made was indescribable and within the year, I was seeing significant progress and began making plans to purchase my suit, shoes and work on posing and stage presence.

I stepped up my game and hired a trainer to really hone my symmetry, posing and stage skill. When I hit that stage for the first time at 44, it was one of the proudest accomplishments of my life. I have learned that anything worth doing is worth doing right. That luck is in direct proportion to hard work; the harder you work, the luckier you get and boy I was feeling lucky!

Figure and Womens Physique Competitions

I took second place in three divisions in 2011 in the INBF association, figure tall, women’s fitbody and the novice division. I competed in another show that same year in the NPC association and took first in my class and second overall. The following year at two NPC shows, I took first in my class and won the overall at both venues securing the title of Ms. Buffalo and Rochester. That same year I became a grandmother for the first time, I was on cloud nine!

This year I was fortunate enough to return to the NPC Northern Kentucky, the region where it all began with Julie and take the overall in womens physique. It was the best homecoming being surrounded by familiar faces whose love and support have been there all along.

Since my journey to the stage began, I have become a certified trainer and find sheer joy in sharing what I have learnedwith others. My husband who has watched me make this amazing transformation has now joined me in this sport and did his very first bodybuilding competition at the NPC NKY taking 6th in his class. I am so very proud of him!

My take home message to you is this: you can’t possibly get where you need to go without a road-map. Know what you need to do and how you need to do it to make your endeavors successful. Take time to care for yourself and even if you never compete, making a better and healthier you makes you a champion in the competition of life! I extend my best to you in your individual journey to a better you.

My Nutrition and Training Programs

This is my standard diet off season. When I am preparing for a competition, I scale back on carbs, amp the cardio and pound the water and veggies.

BREAKFAST
6 egg whites, 2 whole omega eggs and ½ cup oatmeal with 1 tbsp of UMP vanilla protein powder and sugar free jelly mixed in.

OR: UMP Protein pancakes: 2 scoops UMP, ½ cup organic sprouted wheat pancake mix, 2 egg whites, 1 whole omega egg. Top with sugar free jelly or syrup. Off season I add fresh berries and Greek yogurt or turkey sausage.

(When I am in show prep, I drop the pancake mix and just use UMP andegg whites).

MEAL #2
6oz fish or chicken; 1 cup veggies;¼ cup almonds

MEAL #3
5oz chicken or fish; medium piece of fruit (typically an apple or grapefruit)

MEAL #4
(Post work-out) UMP pudding: 1 scoop UMP, 1 scoop Muscle Provider, 1/3 cup Greek yogurt, 1 tbsp honey

MEAL #5
6oz chicken; 5oz sweet potato; small salad with balsamic vinegar

Bedtime Snack:
1 scoop UMP in a shaker bottle with tons of ice for a great shake

Cheat Meal:
One per week

Supplements

  • Super Pak daily
  • 3 EFA Gold in the am and 3 in the pm
  • 2 Lean Out with each of my 5 meals
  • 2 Ultra 40 liver tablets after each meal
  • 2 Muscularity (BCAAs) post meals
  • 6,000 iu Vitamin D per day

 

“The difference improved nutrition made was indescribeable!”

Training

Monday: Chest and Triceps

CHEST:
For a killer work-out try this:

  • Warm-Up 25 wide push-ups
  • 4 sets of 12-15 chest press; 10 wide push-ups
  • 4 sets of 12-15 incline press; 10 wide-push-ups
  • Finish with 10-12 chest flyes; 10-wide push-ups (if you can get 10 by this time)

TRICEPS:

  • 4 sets of 10-12 dips (you should be pretty fatigued if you combine this with your chest work-out, so I don’t kill my tris after my push-up chest medley)
  • 3 sets of 8-10 rope pushdowns immediately followed by one arm horseshoe extensions using the universal pulley for 6-8 reps

Tuesday: Legs

  • Warm Up with walking lunges
  • 4 sets (12-15) leg extensions
  • 4 Sets (12-15) hamstring curls
  • 3 sets (8-10) hack squats
  • 3 sets (8-10) leg press
  • Finish with leg adduction, calf raises and walking lunge circuit (3 sets)

Wednesday: Rest

Thursday: Back and Biceps

BACK:

  • Warm up with 4 sets of 12-15 pulldowns
  • 3 sets of 8-10 barbell rows
  • 4 sets of seated rows/close grip
  • Finish with 3 sets of weighted pull ups
  • Every other week I add back weighted back extensions using a 25 lb plate

BICEPS:

  • Warm up with 4 sets of 12-15 10 lb dumbbell curls
  • 4 sets of 10-12 using the curl bar
  • Finish with 3 sets of dumbbell hammer curls

Friday: Shoulders and abs

Shoulders:

  • Warm-Up with 4 sets of 12-15 shoulder presses using a machine or dumbbells
  • 4 sets of 12-15 lateral raises using machine or dumbbells 4 sets of 12-15 frontal raises using machine or dumbbells
  • Finish with 12-15 rear delt flies
  • Every other week I do trap shrugs using the chest press machine or a weighted straight bar.

ABS:

  • Warm-Up 4 sets of 15 lying pikes
  • 4 sets of 12-15 decline bench weighted crunches
  • Finish with 3 sets of 10-15 leg raises
  • Every other week I do decline bench oblique crunches with a cross-over

Saturday/Sunday: Boxing / Cardio

Cardio

Off-season, 2-3 times (20 min) per week of HIIT, steady state or cross-fit. I prefer outdoor cardio when I can get it and then rely on the elliptical, tread or step mill when weather is not conducive to exercising outdoors. Remember,
I live in Buffalo…brrrrrrrrr!

Comp Prep (12 weeks out) : cardio every day on an empty stomach, 12 weeks at 15 min, 10 weeks out at 20 minutes, 8 weeks out at 30 minutes and I watch my progress with leaning out and adjust as needed.

 

 

 

My Time to Shine in Fitness & Bikini

At a Glance: Kalyn Friddle

Age: 25

Occupation: Personal Trainer

Family: My parents Kem and Eric Friddle, older sister Kari, my sweet baby nephew Kameron, and of course my boyfriend, Alex!

Current Residence: Columbus, IN

Years training (total): 9 years

Height: 4’11”;

Weight: 106 (off-season), 101 (contest)

Favorite Bodybuilding Meal: I always look forward to my UMP Pancakes with strawberries on top; I could eat these for every meal! I also love Julie Lohre’s UMP Protein Chocolate Chip Cookies (see No Nonsense Volume 19, #2). These are amazing for my sweet tooth!

Favorite supplements: I absolutely love UMP; I don’t think I could get through contest prep without it! I make UMP pancakes, cookies, puddings and brownies! I also love to use UMP as a quick shake when in a pinch for time. Glutamine Select is another favorite, it really speeds up my recovery after an intense workout.

What would you recommend to someone who has never used Beverly supplements before? UMP, due to its amazing taste and the numerous ways you can use it!

Music: I love dub step and remixed music. Anything that is upbeat helps push me through those tough workouts.

Hobby or interests outside fitness: Gymnastics, hiking, traveling, cooking, baking, trying any new sport.

Words to live by: “Challenge your Abilities”

I can recall watching the Fitness America Pageants on TV and also attending a few bodybuilding shows as a kid. I was a competitive gymnast at the time so the fitness routines were always my favorite! I’d sit in front of the TV and try my hand at some of the one handed pushups and strength holds the Fitness America competitors were performing. My mom would say “Kalyn, that could be you one day.” She is my mom, so of course she’d say that, but I never thought it might actually come true.

I’ve now evolved to a fitness competitor with the Fitness America organization, while also continuing to compete in the NPC. I competed in my first fitness competition at the Ohio Valley Fitness America show in the fall of 2013 placing 1st. One month later I competed in the NPC Kentucky Muscle and placed 1st in bikini class A. So far in 2014 I have one competition under my belt - the Natural Indiana – where I placed 2nd in bikini class A.

All in all, this past year has truly been amazing. I would not change a thing in my show preparation or contest performance. In the remainder of this article I’d like to present the components of my contest prep. I hope that you’ll be able to incorporate my diet, supplement, and training templates into your own physique improvement schedule. Embrace your journey and learn from it each day!

Contest Prep Tips

Prepping for shows has now become a lifestyle with small tweaks as I get closer to a competition. At the beginning it was quite a challenge to eat 6 times a day. Even harder was thinking that I needed to eat chicken
at every meal and be in the gym hours upon hours. But, after a week or two I quickly learned that planning ahead was key in making healthier choices and that I could have fun with my food. Instead of plain chicken I made stir-fry chicken or swapped the chicken for beef. I was never in the gym longer than an hour and a half.

Contest Diet

Meal 1: UMP pancakes or crepes with strawberries on top, or Yogurt Parfait- 6oz Greek yogurt, ½ an apple, ½ cup Fiber One All-Bran cereal and 1 hardboiled egg

Meal 2: 1 tbsp peanut butter with 2 rice cakes

Meal 3: Large salad with onions, mushrooms, peppers, carrots, celery, 4oz chicken breast and 1 tbsp oil and vinegar salad dressing

Meal 4: 1 cup strawberries with 1 cup baby carrots

Meal 5: 6oz salmon (or another lean protein source) and 2 cups of veggies

Meal 6: Julie’s Chocolate Chip Cookies (These are amazing!) See No Nonsense vol 19, #2 for the recipe.

**I love the flexibility that I get working with Julie Lohre. The substitution list she provides keeps me from getting bored with meals. **

Supplement Schedule

FitTabs: 2 tablets in the morning and 2 tablets in the evening. I take FitTabs everyday for overall health benefits, and to ensure I am getting ll the essential vitamins, minerals and micronutrients.

Lean Out: 2 capsules with 5 meals a day. I take Lean Out to aid in the process of using stored fat and turning it into energy while losing body fat and maintaining my muscle.

Fast-Up: 2 capsules in the morning and 2 capsules at lunch time. While prepping for a show I will add Fast-Up when I need that extra little bit of energy to power through my intense workouts, cardio sessions and routine practice.

Glutamine Select: 1 scoop during my workout mixed with 12oz of water. Glutamine Select provides me with my BCAA’s to preserve lean muscle along with aiding recovery from my workouts.

UMP: 1-2 scoops daily. UMP is a staple in my diet whether I am prepping for a show or not. I will use UMP for breakfast (pancakes, crepes, or throw a scoop in some oatmeal), after a workout or for a dessert at night time. The possibilities are limitless with this product.

Training

When it comes to weight training, I have found how much I love and how well my body responds to Tabata style weight training or supersets with cardio mixed in between each superset. Both of these training methods keep me from getting bored and remind me of my past training as a competitive gymnast. I always incorporate 10-15 minutes of stretching after my workouts. Stretching helps aid in muscle recovery from my workouts along with keeping my flexibility for my fitness routines. Here is a look into a weeks’ worth of superset weight training! I start with 3 minutes of cardio, then complete all 4 sets of Superset #1 before moving onto my next 3 minute timed cardio.

 

Cardio

My two favorite types of cardio are plyometric / HIIT style and practicing my fitness routine! My plyometric/ HIIT cardio is performed 2 to 3 times per week for 20 to 30 minutes each session. Practicing my fitness routine is by far my absolute favorite type of cardio. It takes me back to when I was in gymnastics! I make it a goal to hit 10 routines per session. The further out from a show, the more rest time I take between routines. At the start, half are full out including tumbling, with the other half being just my strength and dance moves (leaving the tumbling out). When a show is getting closer, the number will stay the same with the rest time decreasing from 3 minutes to about 1 minute. At that time my goal is to perform almost all 10 routines full out with all my tumbling and strength skills.

Day 1: Shoulders, Triceps and Glutes: 4 sets of 10-15 reps each exercise

3 min Cardio

Superset #1: Seated Overhead Press & Tricep Kickbacks

3 min Cardio (Sprint)

Superset #2: Bent Over Rear Delt Raises & Close Hand Pushups

3 min Cardio (Sprint)

Hamstring/Glute Circuit: Single Leg Lunge Off Bench (Romanian Lunge), Pulsing

Glute Raises on Stability Ball, & Plié Squats

3 min Cardio (Sprint)

Finisher: Pilates Side Leg Raises on each side

10 min Sprint Intervals

Day 2: Chest, Back, Abs: 4 sets of 6 reps for chest/back; 15 reps for Abs

3 min Cardio

Superset #1: Cable Crossover & Dumbbell Pullovers

3 min Cardio (Jump Rope)

Superset #2: Incline Bench Press & T-Bar Row

3 min Cardio (Jump Rope)

Superset #3: Barbell Curl & Reverse Crunch

3 min Cardio (Jump Rope)

Superset #4: Weighted Floor Crunch & Alternating Hammer Curl

10 min Sprint Intervals

Day 3: REST or I add in some extra stretching/ flexibility

Day 4: Delts and Legs: 4 sets of 6 reps for Delts; 20 reps for Legs

5 min Cardio (Sprint)

Superset #1: Lateral Raise & Narrow Stance Squat

5 min Cardio (Sprint)

Superset #2: Reverse Pec Deck & Lunges

5 min Cardio (Sprint)

Superset #3: Front Raise & Weighted Step Ups

10 min Sprint Intervals

Day 5: Back, Calves, Abs: 4 sets of 6 reps for Back; 20 reps for Calves & Abs

5 min Cardio (Jump Rope)

Superset #1: Pull Ups & Stability Ball Pike Ups

5 min Cardio (Jump Rope)

Superset #2: Hammer Strength High Row & Leg Lifts

5 min Cardio (Jump Rope)

Back, Ab, & Calves Circuit: Seated Row, Plank with Knee Drives, & Calf Raises

10 min Sprint Intervals

Day 6: Plyometric Cardio or Fitness Routine skill work

Day 7: REST

Presentation Tips

I was a shy kid growing up who you’d never guess would enjoy being on stage in front of a crowd of people, but that is far from the truth. From county fair pageants as a kid, to the competitive stage today, I love demanding the attention of the audience and the judges. And that’s exactly what you need to do when you hit that stage. Step on that stage with your head held high, shoulders pulled back, and the confidence that you’ve built from all the hard work you’ve put in.

So, how do you work on getting that confidence on stage? Practice! I practice my posing 2 to 3 times per week and even more when a show gets closer. I practice in front of a mirror, then videotape myself without mirrors so I can analyze my presentation and see what I need to work on.

After weeks of preparation, hard work and pushing through all those extra reps, stepping on stage is the icing on the cake. It’s your time to shine. Enjoy the time you’re up there. Look at those judges and look at all those fans in the audience and be proud! The real competition is not with the other competitors; it’s with yourself. Always try to outdo your previous best. The competition itself is more like a celebration onstage with friends. I can’t count how many friendships I have gained along my journey, and the show gives us a reason to get together!

My competitive career is just beginning and I can’t wait to see what is in store. There are no words to express how thankful I am for my family, boyfriend, friends, Julie and Rick Lohre who have supported me though my fitness journey and the amazing Beverly International supplements that help fuel my body. I should have believed what my mom told me as a kid, “That is going to be you one day!”