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!”

My Passion to “Look,” “Feel” and “Be” STRONG

At a Glance: Melissa Rayburn

Age: 38

Occupation: Physical Therapist Assistant and Exercise Physiologist

Education: Associates in Physical Therapy; Bachelors in Exercise Science

Family:2 daughters: Mya, 8; Reese, 5

Current Residence: Englewood, Ohio

Years Training: Working out since 8 years old; Training in Figure: 3+ years

Height: 5 foot 2 and ¾” (Don’t forget the ¾”!!)

Weight: 130 (Off-season), 122 (Contest)

Favorite BB Meal:UMP Protein Waffle with Walden Farms Syrup

Favorite Supplements: UMP tastes amazing & I can make all kinds of dessert for my girls with it!! I’d recommend UMP to Everyone! Muscularity and Density have helped me gain muscle! Muscle Synergy makes me feel like a lil’ beast in the gym!

Music: Combination of sports motivation speeches & ALL kinds of music!

Most Inspiring Book: Awaken the Giant Within by Anthony Robbins

Hobbies or Interests outside bodybuilding: Cooking (I love trying new healthy recipes!), rock climbing, motorcycle riding, crafting with my daughters, cake decorating, and reading anything educational (I’m a nerd-I always want to learn more!!! )

Favorite Quote:“There is more in us than we know. If we can be made to see it, perhaps, for the rest of our lives, we will be unwilling to settle for less.” – Kurt Kahn. “This is a lifestyle. Train like there is no finish line.” – Dana Linn Bailey

I can still remember my first “workout”. I was 8. I knew noth-ing about fitness but I knew that I was the smallest girl in my class and I decided that I wanted to be “as strong as the boys”. So, on my family farm I went out to the barn and pulled hay bales out into the yard and set up an obstacle course. I used whatever I could find... buckets, pitchforks etc. And then I ran that obstacle course over and over. Something clicked at that moment. I was hooked. I loved it! I continued making up workouts and thought if I was jumping, pulling, running, or pushing on something that I would have to be getting stronger!!

This passion to be strong and active turned into sports and horseback riding in high school, running marathons in college, and finally into a career. I became an Exercise Physiologist and a Licensed Physical Therapist Assistant.

I still lifted occasionally but it wasn't until after I had my first daughter that I turned to the weights more seriously. I can still remember the first time I noticed my bicep muscle. I was like a "yes!" That just fed my desire even more to get stronger and "bigger." My idea of the perfect physique was to feel AND look strong! I started making up my own lifting programs and setting goals. Then eventually I heard about "Figure" and started competing.

I am now starting my 4th year of competing and I have learned a lot. I have learned what my body is capable of and how to use food and workouts to change my physique. I REALLY struggled to put on muscle though. I started using Beverly International supplements and my physique and muscle mass improved greatly. Now, I am absolutely hooked. UMP, Muscularity, Muscle Synergy, Lean Out, Density, and 7-Keto MuscLean are in my daily meal plan and I'm always telling people about these products! My coach, Dave Uhlman also helped me to increase my calorie intake over the last couple years which helped me put on size.

My first figure show was the Kentucky State in August 2011. I placed 1st in my class and 2nd in the overall. I went on to compete in the Northern Kentucky in March 2012 and placed 3rd in a very large class and 6th in Masters. I competed last year in the Michigan Nicole Wilkins show July 13, 2013. I placed 1st in my class and won Reserve Grand Champion in the overall! I told everyone backstage about Beverly!! I also did Dave Lieberman’s Natural Northern USA on Oct 5th and placed 2nd in the open. This spring I did the Kentucky Derby and won my class in the masters division.

Diet & Supplement Plan

Wake at 3:30 a.m: Water and 6 Density, Glu-tamine Select and 2 caps 7-Keto MuscLean; 50 min cardio plus abs and some high intensity intervals

Meal 1: 1 scoop of UMP made into a pudding with 2 rice cakes; 2 scoops Muscle Synergy

Lift/Train

Meal 2: Protein waffle made w/ 1 scoop UMP, 4 egg whites, & ¼ cup oats; Lean Out

Meal 3: 4oz chicken, 4oz sweet potato, ½ cup red peppers; Lean Out

Meal 4: 6oz Orange Roughy, 8 asparagus, ½ avocado, ½ cup berries; Lean Out

Meal 5: 4oz chicken with 1 cup veggies

Meal 6: 4oz chicken, 2 cups spinach, 1 cup veggies for salad, 2 tbsp salsa; Lean out

Food Prep: Being a single mom with a full time job makes food prep a "must be organized" essential. I am always on top of having my refrigerator stocked and I cook a ton of everything on Sundays and Wednesdays and measure it all out! My girls eat 3 meals and 2 healthy snacks a day and all of this is packed as well. So food prep is a family affair.

Supplements

I can’t say enough about Beverly supplements!

UMP is my favorite for many reasons. First and foremost is the taste is AMAZING! Another great thing is that I can make “treats” for my girls with UMP. We make brownies, cheesecake, muffins, waffles, and protein bars. I even made a peanut butter UMP pie when entertaining people once. It is low in carbs and calories and high in protein. There is no reason NOT to have UMP daily!

Muscularity: I have gone back and forth between Beverly’s Density and Muscularity and I love both. Right now I am using both because I am trying to build, and build quickly! Muscularity has a higher concentration of leucine and Density contains all 8 of the essential amino acids. Studies show that taking leucine with protein and carbs before and after workouts result in the greatest improvement in protein synthesis. That’s why I always take Muscularity before and after training. I take 6 Density each morning and occasionally use it before bed as well to help me build muscle all night long.

Muscle Synergy: This product is fairly new to me. Confession… I was scared to try it! But I’m glad I did! The IMMEDIATE gains I made in the gym were astounding! My strength has improved greatly! The first workout I used it on I went up on all my weights that day. Plus, it gives you this amazing ‘pump’ that makes you feel like a beast.

7-Keto MuscLean: I don’t use a lot of preworkouts or fat burners but this one is so natural that I don’t feel anything but energy…. NOT jittery. It keeps my metabolism running, helps give me that extra push for morning cardio, and it also helps mid-afternoon when I’m dragging or wanting to snack.

Lean Out: I use this after 3-4 meals a day to help transport fat into the mitochondria to be burned for energy and it also helps to keep my insulin/sugar levels in check.

Cardio

5 days/week; 50 minutes per session right now, since I’m 2 weeks out from a show.

3:30 a.m.??? No, I’m not crazy! I get up then because I have these two wonderful little girls who are my whole world. I made a gym in my basement and I get up early so I can get it all done before they wake up. That way I have each and every night with them after work. And it’s worth it! This is how I balance my passion for competing and still enjoy my 2 most favorite joys in the world.

I believe cardio should be fun so I always try to mix it up! I alternate between plyos, sprints, homemade Crossfit workouts and the elliptical. On Sundays my girls and I go to the track when it’s nice and I mix it up between sprints, running the stadium steps, and flipping tires. Most mornings I do cardio in my basement. I usually make up a “Crossfit” type workout using the equipment I have and I do it for time.

Example: 4 or 5 rounds of the following:

  • 20 Kettelbell swings
  • 10 Pullups
  • 20 Burpees
  • 20 Bench Hops
  • 12 Ab Wheel

I also love doing sprints on the treadmill with the treadmill off and the incline fully up. I manually push the treadmill for 20-30 seconds for 8 to 10 rounds.

Training

I lift 6 days a week when prepping for a show.

Workout Schedule:

  • Sun and Thursday : Legs
  • Monday: Shoulders
  • Tuesday : Back
  • Wed: Chest and Arms
  • Friday: Alternate Back and Shoulders

Cardio is 5 days a week and I’m only doing HIIT right now.
 

Legs

I am a high volume leg lifter. I do legs twice a week. One day it’s 5 basic exercises heavy: BB squat, straight leg deadlift, leg exten-sion, leg curl, and calf raises. I perform 4-5 sets per exercise and work up to as heavy as I can go for that day. The other day is what I call my shaping day where I focus more on supersets and glute work. Here is a sample “shaping” day:

  1. DB Lunges: 4x15 each leg; superset with Step-ups: 4x20 each leg
  2. Barbell Squats slightly below parallel with a 2 count hold at bottom: 4x10
  3. Leg Press (wide): 4x10; superset Standing Calf Raises: 4x20
  4. Leg Extension: 20, 15, 12, 10 (with 10 count hold on last rep); superset with Wall Sits: 4x1 minute
  5. Leg Curl: 3x12 (I alternate between using one leg and both legs); superset Reverse Lunges: 4x15
  6. One Leg Straight Leg Deadlift with a DB: 4x12; superset with DB Sumo Squats: 4x12

Shoulders

I always start with Dumbbell Presses. This is mostly because I am somewhat of a meathead and love to try to improve the weight I lift, so I like to be fresh.

  1. Dumbbell Presses: 12, 12, 10, 10, 8, 8, 4; I work up to pressing 50's/55's
  2. Lateral Raises: I alternate between standing and lying Side Laterals on an incline bench: 4x10-12
  3. Upright Rows with an EZ curl bar: 5 sets of 6-8; I like to go heavy on these to help build my upper traps and medial delts!
  4. Shoulder Abduction Machine: 4x10/10/10 ( 10 reps, hold 10 seconds, 10 more reps without stopping); superset Rear Delt Cable Flyes: 4x12
  5. Front Raises: 45#/35#/25#. Grab a 45#plate, lift it in front of you for as many reps as possible, put it down and grab the 35# for AMRAP, and then go to 25# AMRAP for 3 full rounds! FIRE!!!

Back

  1. Pullups: 4 x 10 (I do as many as I can on my own and then I jump up and do negatives for the rest of the set). Pullups are hard. At first I was very intimidated by them. Because of that I now do them at least once a week! When I started I could only do 2. Now I can do 9 or 10 in a row without stopping!
  2. Barbell Rows: 4 sets: 12, 10, 10, 8
  3. Close Grip Pulldown: 12, 12, 10 and then I do a lighter set of 10 reps, hold 10 seconds and then immediately do 10 more. I love the “hold”, it really squeezes the muscle!
  4. One Arm Rows: 12, 10, 10, 8; superset with Straight arm Pulldowns: 4x15
  5. Seated Wide grip Row: 3x10 with 10 second hold on last rep

Chest

I love to bench! I’m currently benching between 135 and 145 and I’m pushing to move up! If I don’t have a spotter I use the smith machine and I don’t go below 6 reps! Safety first!

  1. Bench: 12, 10, 10, 8, 6, 4
  2. High, Mid, and Low Cable Flyes: 2x12 each position; superset with 8-10 Clapping Push-ups each set
  3. Incline DB Press: 15, 12, 10, 10, 8
  4. Incline DB Flyes: 4x12

Arms

  1. Weighted Dips: (I always start with these!): 0#x12, 25#x10, 35#x10, 45#x10, 55#x5-7 reps
  2. Seated DB Bicep Curls w/30's: 4x10-12 reps
  3. Triceps Pressdowns: 15, 12, 10, 10; superset Rope Cable Hammer Curls: 4x15
  4. Skull Crushers: 3x10-12; superset 1 Arm High Cable Curls: 4x10-12
  5. 1 arm Preacher Curls with focus on negatives: 3x8; superset Triceps Pushups: AM-RAP

 
Anyone who knows me knows that when I walk in the gym I have my workout journal and a list of strength goals. I never just go through a workout. I always aim to improve my numbers or the weight I can lift. I make goals for 4 weeks at a time. Hitting PR’s and seeing my strength improve is just as important to me as placing in a show! When I began taking Muscle Synergy, I saw these PR’s come much more easily! I felt stronger in the gym. Now I use it EVERY workout! I always encourage the women I work with and those that work out with me to make a goal in the gym at every workout! It is empowering to see people realize they have potential to lift more!

Presentation

Poise, Grace, Confidence….these are the words that I think of when I think of presentation. They are the key elements that I feel are important on stage. I try to walk and move with grace. I try to make every movement smooth. I constantly practice my poses and walking. My daughters think it’s normal to go around hitting your back pose and my 5 year old even has her own. Posing is just like training your physique. You gotta work at it to make it stronger!

Being on stage is such a “high” for me. I don’t ever have to worry about not smiling because I am so happy to be up there! As hard as we all work to be up there on that stage, I think we should ALL be grinning from ear to ear! Standing on stage is saying that we made it. We dieted. We drank water! Water! Water! We ran. Lifted. Pushed. Pulled. All of that love for our sport should shine from us on contest day!

Mental Prep

One of the most important parts of contest for me has nothing to do with my diet or workouts. I believe that to give 100% to my lifting, cardio, and dieting, I must be mentally strong. Getting up at 3:30 and expecting my body to push its hardest is sometimes a mental game! In addition, fit-ting it all in while working full time and trying to be the best mother I can, can sometimes seem stressful! To help with this I make sure I am always concentrating on practicing my mental strength. I frequently read or listen to books on sports psychology and self-help books which keep me motivated and teach me about my strength and weaknesses. It helps me to identify when I’m struggling and to overcome and stay on track! I would recommend this to all as it has helped me greatly!

Experience

Competing in Figure has allowed me to continue my passion for fitness. But it has done more. It has also helped me to become a stronger and more confident person. It has taught me what I am capable of. The pride I feel from completing a contest prep and stepping on stage gives me the strength to help get through many other obstacles in life. Competing has also allowed me to meet the most amazing people that I now call friends and has allowed me to become a better role model for my daughters.

Use This HIGH-POTENCY STACK to Produce Unprecedented Gains in Muscle Size

Help is here

Maybe you just started working out and want to hit the ground running. Or, perhaps you’ve been training for years and are struggling to break out of a “plateau”. In either case, help is here.

We guarantee that your muscles will increase in size, strength, and overall performance, faster, when you stack the combination of supplements revealed below. As usual, you’ll encounter no marketing non-sense, only high-potency products proven over years of real-world use.

The Beverly Muscle Size Stack for Men

We all know that lifting weights can increase muscle size. Each exercise you perform in the gym stresses your muscles from a different “angle”. This is why the best results come from a routine consisting of several exercises for each muscle group.

Supplements work in a similar fashion. The best results come from a regimen consisting of several supplements, each one care-fully selected to stimulate your muscles from a different “angle”, or through what scientists would describe as different “mechanisms of action”. Case in point: The Beverly Muscle Size Stack for Men. Below, we talk about each supplement in this stack.
 

1: Ultimate Muscle Protein (UMP)

  • To increase the size of your muscles, you’ve got to work them hard in the gym and then feed them high-quality protein throughout the rest of the day. That’s why protein supplements like UMP, Muscle Provider, and Provosysn (the latter two are discussed below) are a “must have” in the Muscle Size Stack for Men.
  • Amino acids are the building blocks of protein, and protein is a key building block of muscle tissue. Drinking a shake made with UMP is a simple, delicious way to supply your body with ample doses of all of the amino acids that it requires to build muscle as quickly as possible.
  • UMP contains more in the way of “slow-release” proteins than other protein supplements. This makes it especially useful as a meal alternative in the morning, afternoon, or before bed. UMP’s proteins will supply your muscles with amino acids for several hours so that they can continue building without interruption until the next meal arrives. The fewer interruptions, the faster your muscles will increase in size.
  • Drinking a UMP protein shake is like having dessert. (You’ll find an entire menu of “Cool, Creamy Shake Recipes” at www.BeverlyInternational.com).

 

2: Ultra 40

  • Ultra 40 is a highly concentrated beef liver tablet. It is naturally rich in nutrients and growth factors that support healthy iron levels, red blood cells, muscle building, energy, and stamina.
  • Bodybuilding “gurus” of the 1950s and 1960s such as Vince Gironda and Rheo Blair compared the profound physique and performance enhancing effects of liver tablets to steroids -minus the side effects, of course. They recommended that their clients consume up to 100 or more tablets daily. (Keep in mind that these liver formulations were less concentrated than Ultra 40; 25 Ultra 40 tabs are equivalent to 100 of the old school tabs.)
  • Ultra 40 uses the highest grade of liver obtained from grass-fed, pesticide- and hormone-free cattle raised in Argentina. The facilities in which the cattle are raised are inspected by SENASA, the Argentinean equivalent of the FDA.
  • Ultra 40 is popular with elite bodybuilders, some of whom have been using it for decades to maximize muscle size and performance.
  • For more information about Ultra 40, refer to e-newsletter issue #42. (Go to www.BeverlyInternational.com, scroll to e-Newsletter archive under Extra Info.)

 

3: Mass Amino Acids

  • Mass Amino Acids is an amino acid nitrogen technology with an ingredient profile unlike anything else on the market. It is principally used to increase muscle size and speed up recovery from workouts.
  • The most distinguishing ingredient in the Mass Amino Acids formula is a partial hydrolysate of casein. This ingredient, which can cost twice as much as a whey protein hydrolysate, packs up to 500% more amino acid nitrogen than other products.
  • The partial hydrolysate of casein in Mass Amino Acids is rich in peptide-bonded amino acids (PBAAs). Studies suggest that PBAAs are absorbed rapidly and possess up to double the anabolic potency of regular food This may explain why some users of Mass Amino Acids report that they are able to gain muscle mass while cutting (losing body fat).
  • Users who combine Mass Amino Acids and Ultra 40 commonly gain several pounds of lean muscle mass in 6-8 weeks.

 

4: Quadracarn (Essential for men 35 years of age and older)

  • Quadracarn is an ideal carnitine formula for men 35 years of age and older in search of all-around health and performance enhancement.
  • Distinguished by its four types of carnitine, Quadracarn is most frequently used to help:
    • boost muscle energy & stamina
    • boost testosterone & muscle anabolism
    • quicken recovery from workouts
    • enhance muscle tone, definition and fullness
    • support healthy blood sugar control
    • support healthy circulation
    • enhance sexual potency

 

Provosyn Optional, but recommended.

  • Provosyn is Beverly’s newest high-quality protein formula. It may be used as an alternative to, or in addition to, UMP and/or Muscle Provider.
  • If you think you may be a “hard gainer”, then give Provosyn a try. Its formula is based on a secret protein-combining strategy used by bodybuilding nutrition gurus of the 1950s and 1960s, such as Rheo Blair. Provosyn contains a precise ratio of protein from 100% whole egg, Grade A milk protein isolate, and 100% natural beef.
  • Provosyn users quickly fall in love with the rich, satisfying taste and texture, not to mention the benefits. They report that it helps them build muscle, feel pumped, and even get cut.

Muscle Provider Optional, but recommended.

  • Like UMP, Muscle Provider is a high-quality protein supplement. It may be used as an alternative to, or in addition to, UMP.
  • Muscle Provider contains more in the way of “fast-release” proteins than other protein supplements. This makes it great for use right after lifting weights, when your muscle cells are revved up and ready to build muscle protein.
  • Many men use MP as their post-workout protein and reserve UMP for use as a meal alternative in the morning, after-noon and/or evening.
  • If, for budgetary reasons, you decide to go with only one protein, don’t sweat it. You can’t go wrong choosing UMP or MP. Either one can be used post-work-out and as a meal alternative.
  • When considering your budget, keep in mind that by using UMP and MP at the same time, each for a particular occasion (e.g. MP post-workout vs. UMP in the afternoon or evening), they will last longer.

Want to Get Started (or Restarted) with Your Fitness Lifestyle? Here’s How

How many times have you “been on a diet”? Everywhere we turn these days – TV, online, in magazines – we see a “secret tip” that will make the fat melt away. Promises of the body of your dreams in just 5 easy steps! Six pack abs in just minutes a day! With such an overload of over marketed information it is nearly impossible to make sense of it all or to figure out what is best for you and your body. 

“On a diet” is a ludicrous phrase that refers to a finite amount of time. Something that will end and you will get to go back to your old habits that put you where you are in the first place. While “on your diet”, you make yourself miserable in order to lose weight at all costs - too little calories, too little real food and too much cardio. Those things may initially get you a few sizes smaller, they may even get you into the bikini of your dreams, but if you have not incorporated principles into your life that can take you through every day clean eating and healthy living, then you are bound to gain back everything you have lost and then some. Sound familiar? Unfortunately it happens all too often.

In this article I’m going to provide you with a starter kit to your new “fit body”. It’s more than just a new diet or workout plan. There are 5 pillars to my fitness lifestyle plan that encompass all parts of
your physical wellbeing. Leave any one of these elements out and you will be off balance and your results will suffer. It is going to take persistence. You are going to have to change those habits that have
been holding you back from being your best YOU.

1st Pillar: Exercise

We’ll be using a combination of body weight conditioning, weight training and cardiovascular endurance exercise to strengthen your body, increase your metabolism, and help you build lean, tight muscle.

Cardio

Let’s start with cardio. Before exploring formal cardio activities, make a commitment to MOVE MORE! Consciously do things like parking a little farther away from the store so that you have to walk a little more during your daily activities. Start your formal cardio program slowly. Find an activity you enjoy. Don’t try to find the hardest one, choose an activity that you will be able to stick with. Walking is a good place to start for anyone. Depending on your experience and access to equipment and facilities you might enjoy running, biking, a specific cardio machine or a fitness class. Start with fifteen minutes, 2 or 3 days a week. Consistency is key. Add a little each week with the goal of reaching 30 minutes, three days a week by the end of the first month. Thirty minutes of cardio, 3 times a week is perfect for the fitness lifestyle.
 

Muscle Conditioning

Next, you’ll perform the following muscle conditioning workout three times per week for the next six weeks. Start with midsection exercises as a warm-up. You’ll do 1-2 sets of crunches and leg raises for 10-20 repetitions each.

The remaining exercises are presented in pairs (supersets) or in the case of legs, 3 exercises that are done together.

  • Do one set of each exercise in the superset, stretch for 10-30 seconds, and then perform another set of each.
  • Weeks 1 and 2 perform 2 sets of each exercise for 12 reps per set (hold each stretch for 10 seconds).
  • For weeks 3 and 4 perform 3 sets of 10 reps per set (hold stretches for 15 seconds).
  • During weeks 5 and 6 perform 4 sets of each exer-cise for 12, 10, 10, and 8 reps (hold each stretch for 20-30 seconds).
  • Perform your reps in a controlled manner concen-trating on achieving perfect form. Add weight on any exercise where you could easily do 2 extra reps on your last set.
  • Stretch your muscles only to the point where you feel minor discomfort, then hold for the prescribed time. Don’t overdo it.

 

Warm-up/midsection

Crunches
Leg raise (or knee pull-in)

Superset #1

Bench press
Straight-arm dumbbell pullover
Chest stretch

Superset #2

Seated shoulder press
Dumbbell row
Delt/lat stretch

Superset #3

Curl
Bench dips or dumbbell extension
Triceps stretch

Superset #4

Light bar or dumbbell squats
Straight-leg deadlift
1-legged calf raise
Butterfly stretch

2nd Pillar: Nutrition and Supplementation

A well-rounded nutrition plan that includes tons of high nutrient foods is absolutely key. You should not feel like you are on a diet, but rather that you are working with your body and supplying it essential fuel for your active life. FOOD IS GOOD. When you are eating high quality food, you get to eat a lot of it! You want to stick with wholesome foods that replenish and strengthen you.

Small changes can make a big difference! Here are some tips to get you moving in the right direction…

  1. If you are only eating 2-3 times per day, the most important thing you can do is add at least one additional meal or snack each day. Your goal is to nourish your body 4-5 times each day by the end of one month.
  2. Cut down on and eventually cut out junk foods.
  3. Try to include a protein source from the list below in each of your meals.
  4. Combine your protein with one from the complex carbohydrate list in 1 or 2 of your meals.
  5. Combine your protein with one of the healthy fats (but no complex carbohydrates in another 1 or 2 meals. A protein shake and handful of nuts makes an excellent snack.
  6. Love your veggies! Vegetables that are steamed, grilled or raw will be completely unlimited; you should eat them as often as possible (with any or all of your meals). You may also include fruit 1-2 times per day as well!

Here’s a good list of food to choose from:

  • Lean Proteins (with every meal or snack): whole eggs, egg whites, chicken breast, turkey breast, seafood, cottage cheese, plain Greek yogurt, lean beef, Ultimate Muscle Protein, Muscle Provider, etc.
  • Complex Carbohydrates (1 or 2 meals per day): oatmeal, quinoa, sweet po-tatoes, brown rice, beans, edamame, high fiber wraps, English muffins, etc.
  • Healthy Fats: avocado, almonds, cashews, natural nut butters, olive oil, coco-nut oil, flaxseed oil

Supplements

I believe including the right supplements to support your body and your active lifestyle is vital to your success. Start with these 3 supplement basics.

  • A high quality multi-vitamin is a must. I prefer FitTabs. Take 1 or 2 tablets with your first meal in the morning and again with your evening meal.
  • Lean Out helps your body transport stored fat to be used for energy. It is also great for appetite control. I recommend 2 capsules, twice a day.
  • Use Ultimate Muscle Protein as a meal replacement or healthy between meal snack. It's delicious, easy to prepare, and sure to become a cornerstone of your fitness lifestyle program.
  • In a hurry or on the road? Have a quick meal ready at all times by tossing 2 scoops of Ultimate Muscle Protein in a Ziploc bag, bringing a shaker bottle and a bottle of water with you.
  • Looking for a healthy, high protein cure for your sweet tooth? Try my UMP Cookie recipe! (see High Protein Sweet Tooth Cure below)

Just to reinforce how important the right supplements are to your success, check out the supplements I personally use everyday to support my FITBODY lifestyle at the end of this article.

3rd Pillar: Stretching and/or Yoga

Flexibility is an important component of overall fitness. It de-creases muscle soreness, increases range of motion, and helps relieve post-workout aches and pains while preparing your body for the stress of exercise. The stretches that we are doing between supersets of our conditioning workouts are a great start. Even better... include 1-2 yoga classes of your choice per week. I love the deep stretching and mind-body connection you get from yoga. Here are a few things to know before beginning a yoga class:

  • Take it at your own pace. Starting out, yoga poses can be very challenging, especially if your flexibility is limited. Know that it is fine to modify or take the poses slowly in the beginning. Many yoga instructors will provide modifications to poses to match the ability level of their class. It’s a good idea to show up a few minutes early and let the instructor know you are new.
  • Be prepared to slow down. One of the biggest benefits of yoga can also be one of the most difficult parts for Type A personalities. Yoga forces you to breathe evenly, go slowly through movements and occasionally do nothing but lay completely still. This pace allows you to develop a deeper mind/body connection and forces you to really focus on what you are feeling in each pose.
  • Use the tools. As you begin, a yoga block and strap can be your best friends. These tools will allow you to safely attempt poses that you may not yet be flexible enough to do without them. Those extra few inches a block or strap provides can make a big difference!

4th Pillar: Hydration

Of all the beverage choices you have each day, what is calorie-free, virtually cost free and essential to keeping you alive? Plain old water! Water drives basic body performance and is essential for all the systems of your body to properly function. Start by adding at least 2 – 16oz bottles of water per day to the amount of liquid you are already drinking. With time, you’ll want to work up to drinking at least ½ gallon of water per day. I personally drink a gallon or more each day. A great way to sneak in extra water is to have a large glass of water along with every meal you eat.

5th Pillar: Rest

Your body needs sleep. It craves it. You function best when you get enough rest. Active people need at least 7 hours of solid sleep each night. 8 hours are even better. Do not skimp on your sleep! Here are a few tips to help you get better sleep:

  • Stick to a schedule. Going to bed at about the same time each night and getting up at the same time each morning creates a consistent pattern that reinforces your body’s sleep-wake cycle.
  • Avoid stimulants and caffeine after lunch.
  • If you have trouble falling asleep, avoid electronic devices and TV time in the hour or so before bed as the particular type of light emanating from them stimulates the brain and makes it difficult to relax. Try reading or taking a hot bath instead.

 

A word of warning. No one said this will take no effort on your part or that you'll get results overnight. You are going to have to work to change those habits that have been holding you back from being the best YOU that you and I both know you can be. Will it be worth it? Absolutely. You won't just be training your body; you'll be training to be good at life. Looking good on the outside and feeling great on the inside. Your self-confidence will soar. Your metabolism will be boosted. Your body will get tighter and more de-fined week after week. You will enjoy life and the new body you have created through your hard work and dedication.

Ready to go further on the fitness lifestyle highway? Julie Lohre offers an 8 week step by step guide designed to take you through exactly what you need to do both in the gym and in the kitchen. Designed specifically for a woman's body, Julie's FITBODY Lifestyle plan is available online at FITBODY.com.

High Protein Sweet Tooth Cure

Sometimes, you just want a warm, gooey chocolate chip cookie. The addition of almond meal in this recipe gives these cookies a brown sugary kind of goodness that most other protein cookie recipes lack. I dare you not to fall in love with these!!!

1/3 cup Bob’s Red Mill Whole Grain Oat Flour (Gluten Free)
1/8 cup Almond Meal Flour (finely ground)
1 Scoop Vanilla Ultimate Muscle Protein
10g Chocolate Chips (I prefer Ghiradelli 60% Cacao Bittersweet Chips)
3 tbsp. liquid egg whites
A bit of water

DIRECTIONS

Preheat oven to 350 degrees F.

Spray a baking dish with Pam Baking Spray. Mix dry ingredients together first, blend thoroughly and then add egg whites and water. Mix until a thick batter.

Spoon cookies onto baking sheet and bake for about 7-10 mins. DO NOT OVERCOOK! I actually like mine to be a little gooey in the middle so I go with 7 mins. The last 2 mins are critical with these and they go from being not done to fluffing up and being just right within 1-2 mins.
 

The FITBODY Lifestyle Supplement Plan

Protein powder that tastes great and supplements that really work...Seriously??? Once your training and nutrition are in a great place, quality supplements can make a real difference. I only recommend Beverly International Supplements. With the best tasting protein powder available and time-tested supplements that really work - Beverly has made a huge difference for my clients and for me!
 

 
“Julie’s Personal Plan”

FitTabs: 2 in the morning and 2 in the evening

Lean Out: 1 capsule with food 5 times a day – or for optimal fat loss, 2 capsules with 5 meals per day

Glutamine Select: Add 1-2 scoops into a shaker cup with water and sip throughout your work-out

GH Factor: 4-6 capsules in the morning and 4-6 capsules before bed on an empty stomach *especially good for times when fat loss is desired.

Quadracarn: 3 tablets, 3 times per day

Ultimate Muscle Protein: Perfect as a meal re-placement when you are on the go or as a sweet treat anytime!

All In The Family

My name is Joey Martinolich and I am going to tell you a story that involves hard work, perseverance, good coaching, great supplements, the unconditional support of my family and chance (or divine intervention). I hope you can relate to and are encouraged by my story.

I was 46 years old and had spent more than half of my life in the gym. My wife and I had been going to the same gym for over 10 years. Three of our six children were active participants in various fitness regimens and one of my daughters had 3 competitions under her belt. Like many of you, I had trained hard, built a good amount of muscle and followed what I thought was a good diet. I lived in a smaller community, was one of the bigger guys around, and looked good in the gym. However, when no one was around; when it was just me, my wife and my fam-ily, I shared my dreams of becom-ing a competitive bodybuilder.

Tell me if you ever heard this one? I thought that if I could just put on another 20-30 lbs. then maybe I could compete sometime. The more I thought about the task at hand of building all that muscle and looking like the guys in the magazines, the further and further my dream drifted away out of my reach.

Then one day as I was going through my normal routine, chance happened (di-vine intervention). The general manager of my gym, Jeremiah Forster, a former Beverly employee and cover man for No-Nonsense, and I were discussing my wife and a few struggles she was facing with her personal training. By the end of the conversation the focus drifted to me. The question was asked, “So, are you ever going to compete?” I had thought about it, but I simply replied that I needed to pack on some mass before even thinking about looking at a show. Jeremiah suggested that we have a formal consultation the next day.

The following day Jeremiah tested my body composition. I weighed 215lbs with 8.9% body fat and slightly less than 20lbs of fat on my body. I was leaner than I thought! Jeremiah told me I could go on dreaming forever or start getting ready to compete NOW. He said I definitely had enough muscle to hold my own against bodybuilders half my age and was lean enough to do a show in 4 months. By the end of the consultation, I had my diet, a new workout and a specialized supplement regimen that were targeted to my specific needs. (See Nutrition, Training, and Supplement sections for the specifics.)

Jeremiah said we could negotiate on diet and training, but there would be zero negotiating on supplements. He went on to explain his history with Beverly Interna-tional, the integrity of the company and the supreme trust he had in the products. It would be Beverly and Beverly ONLY!

I had about 16 weeks to drop 10lbs of fat and build a little muscle in the process. Since I’d already been eating a clean bodybuilding diet for many years, Jeremiah and I decided that I would need a strict and precise plan – zero deviation, zero temptation, and no guess work.

Jeremiah formulated my plan on an Excel spreadsheet. Each of my meals was calculated down to the ounce. I had to stick to the exact foods, the exact amounts. There was no gray area. Hey, if I just wanted gym muscles I could eat like everyone else. But if I wanted to look great on stage, I had to eat with precision in a way that not too many people are willing to do.

Each week we would test my body fat, discuss my overall feedback, and adjust the nutrition and supplements based on my results. I was eating more food (from more nutrient dense sources) than previously, taking fewer supplements (but better quality and in a targeted plan), and after 1 month my results were:
 

4 lbs. of fat lost and 4 lbs. of muscle gained. My weight stayed the same, but I was getting bigger and leaner at the same time. In just a month I went from a “wanna be” bodybuilder to someone who not only could see the road ahead, but already was visualizing how I was going to look on stage. The results from my Beverly Supplement regimen were al-most immediately noticeable. I’d never put on muscle so quickly, never recovered so quickly, or even felt this good. I had taken some Beverly in the past but never exclusively or in a precision plan. My physique looked completely different in a month. Soon my daughter and I weren’t the only Beverly users in the family. My wife used at least 5 of the products, and the rest of my family and many of my friends started using Beverly. If you visited our house, you’d literally see that half of our pantry is Beverly.

Fast forward to 1 month out. I was under 200 lbs. and looking ripped, but Jeremiah cautioned me. He said I still had a couple of pounds to lose and those 2-3 pounds would make a huge difference on how I looked on stage. He told me many guys look phenomenal in the gym a month out, but are unwilling to go through the very difficult final 4 weeks that takes you from looking great in the gym to great on stage.

Let me tell you, that last month was tough! I can see why many bodybuilders either give up entirely or start alienating everyone around them with their selfish attitude. But my entire family was there for me. They were my rock, my support, my encouragement and my light when I needed them most. I don’t think they fully understood how much their participation helped. They went to the gym with me (getting into the best shape of their lives as well). They held me accountable to my diet; they videotaped my posing sessions, offered their critiques, and continually gave me feedback.

My nutrition the final 4 weeks was quite challenging. My diet became more re-strictive while my cardio increased. I felt depleted, I was tired and my brain was telling me to quit. I’d find myself drooling when the Food Network was on TV. My only refuge was my wife, my fam-ily, and the confidence that the plan was working.

At the beginning of my diet the low-calorie day was only about 500 calories less than the high-calorie base diet. But, as the show got closer, the fat got harder to lose. Jeremiah started making the low-calorie day more restrictive (progressively fewer carbs and calories) while keeping my base diet the same. With 2 weeks to go Jeremiah made a final adjustment that would strip the remaining extra one pound of fat off me. Now, I’d follow one day on the base diet with 2 low-calorie days. This simple change made all of the difference in the world. I went from ripped to shredded.

I met with Jeremiah one final time eager to see what my final week would look like. I had buddies who told me about all this crazy stuff they did during their final week. But to my surprise, Jeremiah’s changes were minimal. He told me that if I was in great shape a week out that I was going to look great the day of the show. He re-introduced carbs on Wednesday, starting off very high and then tapering them down each day into the show. My water intake followed the same protocol – higher intake on Wednesday and a little less each subsequent day. My sodium intake decreased some but was never eliminated. I took in enough carbs to refuel my depleted glycogen stores and I was very careful of my water, sodium and potassium balance. My carbs consisted of mainly white potatoes (due to being simple and loaded with potassium) as well as sweet potatoes and rice cakes.

By the day of the show I was full, hard, dry and shredded. Every-thing came together just as Jeremiah promised. I looked even better than I had dreamed. Some people don’t like getting on stage, but not Joey Martinolich. I hammed it up, nailed my posing routine and looked like a polished pro on stage. My goal from the beginning was to get to the show and look like I had been therefore. I walked away with two 1st place trophies, but the best part was sharing those moments with my wife, family and friends. I can honestly say that all the work and suffering was worth it and I had the time of my life.

Since that show I have competed again and was even better at my second show. Now I am happy to take all the love, support and knowledge that I experienced get-ting ready for my first show and help others who share my dream with support and advice.

I think bodybuilding is more than dudes grunting, pushing weight and looking at ourselves in the mirror. It is more than getting in a speedo, throwing some oil on and flexing in front of a lot of people. Bodybuilding to me is the battle we all face between what we have the capacity to achieve and what we settle for. Don’t give up on your dreams!

Now let me show you what I did to make this transformation.

Nutrition

High calorie (base) day

Meal 1: Protein pancakes - 2 servings egg beaters, 2 whole eggs, 1 scoop UMP, 1 cup oatmeal (mix together with Splenda in a batter and cook like pancakes)

Meal 2: Protein shake or bake - 1 scoop UMP, 2 scoops Provosyn, 2 tbsp heavy cream, 1 cup oatmeal (mix together into a shake or combine all ingredients and cook in micro-wave)

Meal 3: 8 to 10oz very lean meat; 12oz potatoes

Meal 4: Same as meal 2

Meal 5: 8 to 10oz very lean meat; 1.5 cup cooked rice

Meal 6: repeat any of the meals above (non-workout days only)

On workout days, I have the following pre-workout and post-workout meals instead of meal 6.

Pre-workout shake: 1 scoop Muscle Provider, 2 scoops Mass Maker Ultra

Post-workout meal: 6oz lean steak; 18oz potatoes

Low calorie day

  • High and low calorie days were alternated; at a few weeks out we went to one high calorie day followed by two low calorie days.
  • On low calorie days I eliminated egg yolks, heavy cream, oatmeal and Mass Maker Ultra.
  • As show got closer, the high calorie day remained the same, but the low calorie day became even more restricted. At 2 weeks out I eliminated all carbs on low calorie days.

Supplements

Let me take a moment to tell you about my supplement strategy. Jeremiah started me off with the basics – the Super Pak to supply essential micronutrients, Ultra 40 and Mass Amino Acids to give me the optimum amino profile in every meal, and EFA Gold for my essential fatty acids. Ultimate Muscle Protein, Provosyn, Muscle Provider, and Mass Maker Ultra (on high calorie days) were considered part of my daily food intake. I continue to take these year round, not just during pre-contest dieting.

Jeremiah’s rule was simple; always take the basics and add supplements to make up for any deficit in essential nutrients as the diet becomes more restricted. If you don’t, there’s a good chance you’ll start losing muscle instead of fat. I started adding Density (essential amino acids) to my meals at 8 weeks out and during training. I also started taking Lean Out and 7-Keto MuscLean to keep my metabolism stimulated and to make certain that I was burning stored bodyfat for fuel rather than muscle tissue. I read where Quadracarn could help with muscle gain and fat loss, especially for those over 40, and that was added as well.

I mixed several scoops of Glutamine Select plus BCAAs in a shaker bottle and sipped it throughout the day to increase my immune system and level of recovery.

The final supplement in my arsenal was GH Factor. Fat burning toward the end of contest prep (especially in stubborn areas) can be very difficult due to a decrease in hormonal production. The two amino acids in GH Factor when taken on an empty stomach allowed my body to naturally produce more growth hormone and allow for a bit of extra fat loss in some of my trouble areas.

During workouts I took an old school page out of my coach’s book and took at least 20, and more often 30-40 Mass Aminos during training to take advantage of that precious anabolic window. As the show approached I changed from Mass to Density and took 20 to 30 throughout each workout.

Daily Supplements

Super Pak with meal 1

Meals 1-6: 4 Ultra 40, 4 Mass Amino Acids, I add 3 Density (low calorie days)

Quadracarn: 12 tablets spread throughout the day

Lean Out: 12 capsules spread throughout the day (low calorie days)

7-Keto MuscLean: 3 capsules twice a day on an empty stomach (low calorie days)

GH Factor: 6 capsules upon waking / 6 before bed (on an empty stomach - final 4 weeks)

Workout Supplements

Mass Amino Acids: 20 to 30 during training (until 8 weeks out)

Density: 20 to 30 during training (at 8 weeks out to show time)

Glutamine Select: 3 scoops during training

Training

If I may steal a line from the legendary Lee Haney, my training philosophy was, “Stimulate, don’t Annihilate”.

My training (as listed below) was based on a workout plan from a past issue of No Nonsense. (All No Nonsense back issues can be found at BeverlyInter-national.com, click on the articles tab at the top.) Being almost 50, I have more aches and pains than this article has room for. So, I did have to tweak the training program from day to day to work around various injuries that cropped up from 35 years of pounding in the gym.

Cardio: Due to the intensity of weight training and sore joints only light intensity cardio was done. In the beginning no cardio, at 12 weeks out I did 30 minutes post training; at 8 weeks out I added 30 minutes in the AM + 30 minutes post training; at 4 weeks out it progressed to 60 minutes in the AM + 30 minutes post training.
 

Day #1: Calves, Legs (heavy), Back (light), Biceps (light)

Standing Calf Raises 5x8-12

Squats 6x12-10-8-6-4-15

Leg Extensions 5x15-12-10-8-20

Leg Curls 5x15-12-10-8-20

Pulldowns (varied grips) 3x12-15

Seated Cable Rows 3x12-15

Preacher Curls 3x12-15

Concentration Curls 3x12-15

Abdominal Crunches 3x25-50

Day #2: Calves, Chest (heavy), Shoulders (light), Triceps (heavy)

Seated Calf Raises 5x20-30

Incline Barbell Press 4x10-8-6-15

Bench Press 5x12-10-8-6-15

Upright Rows 5x10-12

Rear Lateral Raise 5x10-12

Close Grip Bench Press 4x12-10-8-20

Dips (Weighted) 4x15-12-10-then as many reps as possible with no weight

Leg Raises 3x20-30
 

Day #3: Calves, Legs (light), Back (Heavy), Biceps (heavy)

Standing Calf Raises 5x6-10

Deadlifts 5x10-8-6-4-15

Bent Over Rows 5x10-8-6-4-15

Weighted Chins 4x12-10-8-then as many reps as possible with no weight

Barbell Curls 4x12-10-8-15

Reverse Curls 3x10-8-12

Leg Press 4x15-18

Stiff Leg Deadlifts 3x12-15

Abdominal Crunches 3x30-50

Day #4: Calves, Chest (light), Shoulders (heavy), Triceps (light)

Seated Calf Raises 5x20-30

Standing Front Press 5x10-8-6-4-15

Dumbell Arnold Presses 4x10-8-6-15

Dumbell Incline 4x10-12

Flat Dumbell Flyes 4x10-12

Tricep Pushdowns 3x12-15

Lying Tricep Extension 3x12-15

Lying Leg Raises 3x20-30

In closing, I am so thankful for the FITBODY Contest Prep Figure & Bikini Team! With my teammates and Julie’s help, I am not alone in competition prep. This journey (though I feel it is still just the beginning) has already given me so much… a better under-standing of my nutrition, knowledge of the competition scene, a supportive team of women that are now also my friends, and a bangin’ body to boot!

Advice  from Joey's trainer Jeremiah Forster

I have more than 20 years’ experience as a per-sonal trainer. I started as a “contest prep coach” in 2000 when I was taught how to do so by Roger and Sandy at Beverly International. I have helped several clients accomplish what they thought impossible. These range from dreams of representing themselves on stage with pride in their first contest to numerous 1st places. I am happily married with 4 beautiful children. My online training business has now turned into a fitness ministry. www.jeremiahforster.com
 

Training

Over the years I have prepared hundreds of training programs. These workouts range from basic bodybuilding training to very complex optimum performance training, kettlebells, etc. As Roger once told me, “All training works until it stops working.” No matter what your goal is, PROGRESSION is a universal truth that never lies. Progression is a deliberate increase in your repetitions, weight, decreased time between sets or the amount of time under tension. Every workout plan should have a component of planned progression. Once progression cannot be made in any of the above scenarios, then and only then should your workout be changed. There is no magic length of time to a workout, there is only progress. If you are still progress-ing, you are doing the right workout; if you are not, then you should change your workout. That brings up a good point, how do you know you are making progress if you are not tracking your progress? How many notebooks or notes on phones or tablets have you seen in the gym? I suggest you start recording your workout today.

DIET

As with training there is no one diet that is the end all and be all. However, certain body types react differently to different foods and macronutrient ratios. PRECISION IS THE MOST IMPORTANT THING IN YOUR NUTRITION. If you are precise in following your base diet, you or your trainer will be able to adjust it easily to attain a specific goal – whether it be fat loss, muscle gain, or contest prep. Your results become a mathematic equation not a hope and a prayer.

SUPPLEMENTS

I do not believe you need 20 different supplements to be successful. Start with a basic supplement plan of the essentials that you take year round. Then add a couple more that will help you achieve your specific goal. I’d rather you concentrate on really getting the maximum benefit from 2 or 3 targeted supplements, than see you trying everything under the Sun. Which do you think is more effective? One pill of 20 different supplements or 2-3 scoops each of Muscle Synergy, Creatine Select, and Glutamine Select per day? Once you choose the correct supplements be sure to take the recommended amounts or even a little more, to see the most benefits.

CONTEST GUIDANCE

Before your contest prep begins, search your soul, look in the mirror, and have a long, hard talk with yourself. Are you willing to make the sacrifices that contest prep requires? If the time isn’t right yet, it’s okay to put it off. Starting something and then quitting can be damaging to your spirit, finishing something is empowering. Don’t just go through the motions of your contest prep, do it with excellence. Give your best effort day in and day out to your diet, training, cardio, and posing. Why? Because little is more satisfying than knowing you gave your heart and soul to achieving something. In my experience, pure and full dedication always produces life's sweetest rewards.

Full-Time Cop, Mom and Fitness America Class Winner

At a Glance: Dana Taggart

Age: 28

Occupation: Police Officer

Family: Fiance-Matt, Son-Gage (7), and Daughter-Teagan (5)

Current Residence: Trenton, Ohio

Years Training: 5

Height/Weight: 5'6"/ 135-138

Favorite Fitness Meal: 2 Lundberg’s Organic Honey Nut Brown Rice Cakes, topped with UMP pudding (1 scoop Rocky Road UMP mixed with water and 1 tsp local organic honey) and sliced organic strawberries

Favorite Supplements: Hands down, UMP is my #1. I love how versatile it is. Not only is it delicious as a shake, but I can make pudding with it, or French toast, or No-Bake cookies... the list goes on. My 2nd favorite is Glutamine Select to help diminish any post workout muscle soreness.

Music: I love using Spotify on my iPhone. I enjoy many genres of music and it depends on my mood or what kind of workout I'm doing, though I would say that it is most often some-thing upbeat, Hip Hop or Rap.

Most Inspiring Book: My most recent favorite, in my new found obsession for audiobooks is Born to Win by Zig Ziglar. His concept of planning to win, preparing to win, and expecting to win can be applied to your next competition prep... or just life in general.

Favorite Words of Wisdom: “If you do not go after what you want, you’ll never have it.” “Be strong. You never know who you are inspiring.” “Stop wearing your wishbone where your backbone ought to be.”

I am trying to recall a time when my life was not so hectic, but as far back as I can remember my family was always involved in many activities. I can fondly remember sitting on the sidelines of my parents’ indoor soccer games, my Dad’s open gyms for basketball, watching my Mom doing her exercise videos in the living room, and all of this amidst my younger brother and my sport schedules… many of which involved travel. We had something going on just about every night of the week.

I started playing sports at age 5 and continued throughout my school years. During high school, I ran track, played soccer, and cheered. I played fast pitch softball and volleyball in college
between classes and working a few part time jobs. Even though I had a strong athletic background, I never really had a structured training program or nutrition regimen. I ate pretty much whatever I wanted and whenever I wanted. I was constantly on the go and luckily, my mediocre diet didn’t have much of an opportunity to catch up to me. Once I was out of college, I still played a little indoor soccer, but the opportunity for organized team sports certainly diminishes once you are out of school.

Life seemed to slow down for a quick minute when I started working my first full time job as an Emergency Dispatcher. It was a sedentary desk job on 2nd / 3rd shift. I still ate what I wanted but I started to notice that my energy was lacking. I stayed thin, but lost a lot of strength and stamina. I was tired.

Fast forward a couple years and I found myself a single mother of 2 at age 23. I no longer had time to be tired, but I was…very. After the birth of my daughter in 2008, I joined the local YMCA and began my first attempt at an exercise regimen. It’s interesting how far down on the list of priorities you will allow ‘taking care of yourself’ to fall once your world revolves around your children. Having the Childwatch program at the YMCA allowed me to take some time for myself without feeling guilty because my kids enjoyed their time there as well. Happy Healthy Mom = Happier Healthier Family.

Within a couple years I had put on some muscle and started wondering how much further I could push myself. While continuing to work full-time, I attended the Police Academy and began working toward getting on the other side of the radio. While in the police academy I began to focus more on building my strength as it was now more important than ever. It was during this time that I discovered Beverly Inter-national and their amazing line of supplements when I was given a copy of their No Nonsense magazine by a friend.

I became a full time Police Officer in June of 2012. I am recently engaged to my fiancé, Matt, whom I met in the academy and is also a full-time Police Officer. My children are now 5 and 7 and are active in their own sports. We are just as busy as I re-call my childhood being and though it can be stressful at times, I love it. Training has become my outlet. I mention all of this because it is my hope that the other seemingly over-whelmed mothers that work full time and have busy families know that it is possible to still take time for their self and go after their own goals. In fact, it is important that you do! After all, we are now set-ting the example for our children.

I discovered Julie Lohre’s nutrition and training programs through the No Nonsense magazine. I had been contemplating competing and knew that I had taken my physique as far as I could on my own. I needed professional guidance. I contacted Julie in August of last year and she got me started right away. She’s helped me to work my meals around my crazy schedule and plan ahead for when I would be stuck at a ballgame, or in my cruiser on a call. In just a few months’ time, I’ve gained strength and confidence. I have now competed in 2 figure competitions. I took 1st place in my class at the Fitness America Ohio Valley in October 2013. I went on to compete in the Kentucky Muscle in November, but I didn’t do nearly as well there. In fact, I was on the other end of the placements. However, I am hooked and enjoying the experience along the way… and now training for my next stage appearance as I write this.

Here is my current program designed to lose fat while building a little more lean muscle.

Daily Meal Plan

Planning and preparation was the hardest part when I first started but it does get easier with experience. I love to cook, but am obviously short on time, most of the time. For me, I’ve found that it helps to prep a few meals at a time, a few times a week. I really en-joy cooking a meal for us all to sit down and enjoy together. I’ll usually cook more than I need to feed my family for dinner and then use leftovers to prep a few extra meals for myself. While this may not be as efficient as a massive prep day where I make several meals solely for myself, our meals together at the table is something I value.

Meal 1 1 whole egg, 3 egg whites, ½ cup veggies (to make an omelet), 1 slice
turkey bacon; ½ cup oatmeal

Meal 2 1 scoop UMP protein shake; ½ grapefruit

Meal 3 4oz chicken breast; ½ cup avocado; large salad with mixed veggies; 1
tbsp olive oil & vinegar dressing

Meal 4 2 scoops UMP shake or pudding; 1 tbsp almond butter

Meal 5 6oz white fish; 1 cup mixed veggies

Meal 6 4 egg whites; ½ cup veggies

That was just a sample day. I substitute quite often as I get bored easily when eating the same foods. I usually try to incorporate whatever my family is eating and then make adjustments so that it fits my plan. We also use Green Bean Delivery so that we have fresh organic produce on hand at all times. I love this service for its delivery convenience, but also because it has broadened my family’s fruit and veggie selection from the everyday apples and cucumbers.

Daily Supplement Plan

Fit Tabs: 2 in the AM, 2 in the PM

Density: 3 tablets, 3x’s a day

Lean Out: 2 before my first 5 meals each day

7 Keto MuscLean: 3 in the AM, 3 with lunch Glutamine Select: 1 scoop before training

UMP: 3 scoops per day

This seemed like a lot of pills when I first started. However, I drink a gallon of water a day, and taking the supplements throughout the day also helps me get in all my water at the same time.

Training Schedule

I currently lift 5 days a week along with 4 cardio sessions a week, 30 minutes each (most commonly HIIT). Notice I work Back, Glutes, and Delts twice a week since they are the “show” muscle groups for figure competition.
 

Monday: Back / Hamstrings / Glutes

Lat Pull Down 4x10-12 reps

Bent Over Barbell Row 3x10-12 reps + drop set

Straight Arm Pulldowns 3x10-12 reps + drop set

Squats with Wide Feet 3x10-12 reps + drop set

Dumbbell Deadlift 3x10-12 reps + drop set

Low Cable Kickbacks 3x10-12 reps

Hamstring Ball Curl Ins 4x15-18 reps

Friday: Quads / Glutes / Calves

Leg Press 4x10-12 reps

Walking Lunges w/ weight 2x10-12 reps + 2 drop sets

Leg Extension with 1 second pause at top 2x10-12 reps + 2 drop sets

Standing Calf Raise 2x10-12 reps + 2 drop sets

Supersets:

Pushups 4x15 / Switch Lunges 4x15

Crunches 4x25 / Squat Jumps with Medicine Ball 4x15

Lying Leg Raises 4x15 / Bench Rebounds 4x15
 
 

Tuesday: Chest / Biceps / Abs

Flat Bench Press 4x6-8 reps

Dumbbell Flye 2x6-8 reps + 2 drop sets

Pushups with Feet Elevated 4x6-8 reps

Standing Barbell Curl 4x6-8 reps

Hammer Curl 2x6-8 reps + 2 drop sets

Weighted Ball Crunch 4x15 reps

Hanging Leg Raises 4x10 reps

Oblique Raises 4x10 reps each side
 
 

Saturday: Delts / Back

Seated Overhead Press 3x10-12 reps + drop set

Front Raises 3x10-12 reps + drop set

Inverted Pushups 4x10-12 reps

Plank Position DB Rows 3x10-12 reps + drop set

Assisted Pullups 3x10-12 reps + drop set

Thursday: Delts / Triceps / Abs

DB Lateral Raises 4x15-18 reps

Bent Over DB Raises 3x15-18 reps + drop set

Sumo Dead Lift High Pull 3x15-18 reps + drop set

Press downs 4x15-18 reps

Bench Dips 3x15-18 reps

Reverse Decline Crunch 4x15-18 reps

Weighted Floor Crunch 3x15-18 reps + drop set
 

In closing, I am so thankful for the FITBODY Contest Prep Figure & Bikini Team! With my teammates and Julie’s help, I am not alone in competition prep. This journey (though I feel it is still just the beginning) has already given me so much… a better under-standing of my nutrition, knowledge of the competition scene, a supportive team of women that are now also my friends, and a bangin’ body to boot!

The Dynamic Drug-Free Duo

At a Glance: Ryan Propst & Beth Muntean

Age: Ryan 39, Beth 31

Occupation: Ryan is a University of Akron graduate of the Radiology Technician program and currently a student at The Ohio State University working for his Masters in Exercise Physiology.

Beth recently graduated from the University of Akron with her Masters in Nursing with a specialty in Nurse Anesthesia and is employed with The Ohio State University Wexner Medical Center as a Nurse Anes-thetist.

Family: Engaged, no children

Current Residence: Columbus, Ohio

Years Training (total): Ryan 25 years, Beth 14 years

Height/Weight: Ryan 5’9”, 190 off-season/160 con-test; Beth 5’10”, 150 off-season/135 contest

Favorite Bodybuilding Meal: protein pancake with UMP, liquid egg whites, and oatmeal.

Favorite Supplements: UMP chocolate and Lean Out.

Music: Pandora radio during training sessions with sta-tions ranging from Marilyn Manson to Little Wayne.

Most Inspiring Book: Ryan: Arnold Schwarzenegger’s Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger, Beth: As A Man Thinketh by James Allen

Hobbies: Snowboarding, mountain bike rid-ing, free running, hiking, volleyball, boxing, watching movies, and spending time with our new puppy.

Words to live by:“You must be shapeless, formless, like water. When you pour water in a cup, it becomes the cup. When you pour water in a bottle, it becomes the bottle. When you pour water in a teapot, it be-comes the teapot. Water can drip and it can crash. Become like water my friend” ~ Bruce Lee

We take this quote by Bruce Lee to mean whatever your passion in life is, engulf yourself in it. Surround yourself with it, become it fully. Be at peace and rest-ful when you can, but also commit fully and forcefully when necessary. Goals are only reached through dedication, discipline, sacrifice and HARD WORK.

What comes to mind when you think of a dynamic superhero team? Batman and Robin, Superman and Wonder Woman, the Wonder Twins? We may not have super powers or be famous, but at Buckeye Gym in Tallmadge, Ohio we are known as Team B&R.

I have been blessed to have the love of my life as my training partner for the last eight years. Sharing our passion in life has been incredible for us. So how did this all begin? My first experience with weight training came in the form of a Christmas present when I was 10. My parents gave me a plastic water weight set, two dumbbells, a barbell and a few plates. Yes, they were hollow and designed to be filled with water to add resistance; however, whenever I was thirsty I would just open up a dumbbell and take a drink. It was like a thirst quenching drop set.

I started weight training in earnest during my fresh-man year of high school hoping to put some weight and muscle on my skinny 5’9”, 135 pound frame. I wanted to participate in football and track. I also desired to stop getting picked on by upper classmen. I didn’t know a lot at the time about bodybuilding, but I admired the one and only Arnold Schwarzenegger and would read anything about him I could get my hands on. By the be-ginning of my sophomore year I had gained ten pounds, and had begun to transform my physique. So began my love of bodybuilding.

As a high school athlete, Beth stood out in basketball and volleyball, but had no prior experience with body-building before meeting me. When we started dating she became interested in working out and started going to the gym with me. It took a few months and countless requests for spots, before she started hinting around that maybe we could become training partners. At first I was skeptical. I had never had a female training partner and never known anyone who had successfully trained with their significant other. I was quite wrong to be worried!

We clicked as training partners from the first moment, feeding off each other’s energy and instinctively knowing how and when to push one another. We started training together in 2006 and by 2007 we were getting ready for our first show.

We have competed in ten shows together. We’ve both earned our NGA and WNBF drug-free pro cards, Beth in figure and me in bodybuilding. She is coming off a great 2013 season with an overall win at the INBF Cardinal Classic and a class win at the NPC Natural Northern. I have won my weight class in all but one tested show. That loss was to the eventual over-all winner and it fueled me to train even harder. More importantly, it compelled me to maintain consistency with my supplementation and nutrition regimen. Since then I have been undefeated in tested shows. I have four overall wins: NPC Monster Mash, NGA Fall Classic, INBF Cardinal Classic and NPC Natural Northern. My most memorable achievements are the two competitions where Beth and I took the overalls together. The feeling of us as a team on stage together at the end of the night is something I will cherish for a life time.

In the remainder of this article I will share our nutrition, supplement, and training programs. We encourage you to study them, adapt them to your own programs, or follow them exactly and see if you can get the same results that we achieved.

 
Diet

During our contest prep, Beth and I eat the same foods except for the portion sizes. This makes it much easier for us to shop and prepare our meals together. We’ve noticed that we lose fat and our strength in the gym actually increases when we start on the diet and supplement plan listed below.

Meal 1 Pancake made with UMP, egg whites, 1 whole egg, uncooked plain oatmeal, blueberries and/or blackberries. 1-2 cups coffee or green tea, roughly 1 liter of water.

Meal 2 Chicken breast or ground turkey breast, brown or white rice, green beans or broccoli.

Meal 3 Tilapia, sweet potato or brown or white rice, green beans or broccoli or asparagus.

Pre-workout meal 1 scoop Muscle Provider or UMP and 1/2 cup un-cooked oatmeal. I either blend this in a shake or cook it as oatmeal. Either way it’s delicious and digests very quickly. We put 2 scoops of Beverly’s Glutamine Select plus BCAAs in our water bottles for the gym.

Post workout meal Blend together unsweetened almond milk, water, spinach, 6oz pasteurized egg whites, 1 scoop Muscle Provider and 1/2 cup uncooked oatmeal. I also take my Beverly Creatine Select at this time.

Meal 4 Any combination of the above, one food from each category, protein, carbohydrate and vegetable.

Meal 5 Chicken breast and a large mixing bowl size salad, consist-ing of red and green leaf lettuce, tomatoes, mushrooms, red and green peppers. Dressing consists of 3 tablespoons Bragg’s unpasteur-ized apple cider vinegar mixed with a little mustard and a packet of Sweat Leaf natural stevia. It tastes like honey mustard and is healthy. (No complex carbs at dinner.)

Condiments Mustard, hot sauce and anything we can find that is sugar free.

Water We drink when we are thirsty, at least 4-6 liters a day. Usually a little more if the temperature is high. However, I don’t believe in drinking gallons and gallons of water a day. This just flushes out your sodium, electrolytes and may tax your kidneys.

Supplements

Meal 1: Multivitamin, 3 Quadracarn, 4 Ultra 40 liver, 4 Mass Amino Acids, 2 Lean Out

Meal 2-3: 4 Ultra 40, 4 Mass Amino Acids, 2 Lean Out

Meal 4: 3 Quadracarn, 4 Ultra 40, 4 Mass Amino Acids, 2 Lean Out

Meal 5: 3 Beverly ZMA 2000

Training

Our training remains relatively constant whether we are in the off-season or preparing for a contest. As men-tioned above, we actually get stronger at the beginning of our contest prep phase even though we are losing weight. I believe this is due to the strict, clean eating and regi-mented supplement program. It is not until the last few weeks that we start to see a decrease.

Beth and I perform the same exercises, repetitions and sets. Although she is aware that women’s figure demands a certain look that may require over-developing certain muscle groups, her goal, like mine is to develop a well-rounded, proportionate physique.

Here are some key points regarding our training:

  • You have to check your ego at the door and focus on the form you are using over the weight people see you moving.
  • Practice the mind-muscle connection. Squeeze the working mus-cle on each rep.
  • You are only as strong as your weakest muscle.
  • We add an intensity element after completing the last set on many exercises. It may be any one of the following:
    1. 2 assisted forced reps after completing our scheduled 8 reps
    2. A drop set to failure (starting with the same poundage as our 1st set)
    3. A set of negatives to failure - we are strong advocates of us-ing negative reps in our training. It is a great way to tear down muscle tissue without beating up one’s joints.

Note: If we are too exhausted to maintain good form on any of the exercises listed below, we reduce the weight and do 3 sets of 10 reps instead of the listed schedule. An asterisk (*) on the final set of an exercise means that we usually incorporate one of the above intensity techniques.
 

Monday – Back/Traps:
Wide-grip Pull-ups 3x12-10-8 (*) increase weight using dip belt
V-Bar Close-grip Pulldowns 3x12-10-8
Behind the head Wide-grip Pulldowns 3x12-10-8 (*) Wide-grip pulldowns 3x8 with a 5 second negative to failure
DB Shrugs 3-4x10-15

Thursday - Bicep/Triceps:
Bicep Standing French Bar Curls 3x12-10-8 (*)
Triceps Rope Pressdowns 3x12-10-8 (*)
Bicep Seated Incline Bench DB curls 3x12-10-8 (*)
Triceps Behind the head DB Extensions 3x12-10-8 (*)
Bicep Standing DB Hammer Curls 3x12-10-8 (*)
Triceps Seated Dips 3x all to failure

Friday - Off
 

Tuesday – Chest/Calves/Abs:
Flat Bench Press 3x12-10-8 (*)
Incline DB Press 3x12-10-8
Incline Flyes 3x12-10-8 (*) or 3x10-10-10 depending on energy that day
Pec-Deck 3x12-10-8
Cable Crossovers 3x12-10-8 (*) or 3x10-10-10
Calves Pick your favorite 2 exercises and do 4 timed sets, 30 seconds for as many as you can do.
 

Saturday – Shoulders/Traps/Calves:
Seated DB Presses 3x12-10-8 (*)
Front DB Raises 3x12-10-8 (*)
Side Lateral Raises 3x12-10-8 (*)
Pec-Deck Rear-Delt Laterals 3x12-10-8 or 3x10
Barbell Shrugs 3-4x12-10-8
Standing Machine Calf Raises 3-4x12-10-8 2*
Seated Calf Raises 3-4x12-10-8

Wednesday – 1st Leg Day:
Squats 7x12-10-8-6-4-2-2
Leg Extensions 3x12-10-8 (*)
Leg Curls 3x12-10-8 (*)
Leg Press 3x12-10-8
Walking Lunges 3x15-20
 

Sunday – 2nd Leg Day:
Leg Extensions 3x10-10-10
Squats 5x10-10-10-10-10
Leg Press 3x15-12-10
Leg Curls 3x15-12-10
(*) On final set incorporate one of the 3 intensity techniques listed on pg 7.

Cardio

Beth does three days of HIIT training and two, 30-45 minute low intensity sessions. I do not do cardio during contest prep. I feel it drains me and I look stringy. I rely on the foods I eat and not getting too far out from my contest weight in the off-season.

Summary

Be consistent! There are endless approaches to eating plans, contest preparation, training strategies and supplementation. The key is to find what works for you. Once you develop a working strategy, stay with it and give it time to work.
 

Where Did Your Physique Go?

Where did your physique go? If you’re 40 years of age or older, you probably feel as if your body doesn’t look or perform the way it used to. There’s a good chance this has something to do with “The Big Three” age-related condi-tions. These are:

  1. Sarcopenia
  2. Andropause
  3. Age-associated fat gain.

Read on to learn about a proven stack that 40+ men are us-ing to conquer “The Big Three” and get their physique back!

 
Facts about Sarcopenia

  • Sarcopenia is also known as age-associated muscle loss.
  • Observational studies reveal that a man’s muscle mass and strength peak between his teens and 30s. Following this, both undergo a steady decline.
  • The average man can lose up to 8% of his muscle mass per decade after age 40. Strength may drop even faster.
  • By 2015, it has been estimated that over 100 million men will suffer from sarcopenia.
  • Contributing factors: Anabolic resistance, low testosterone (andropause).

Facts about Andropause

  • The chief androgen in men is testosterone.
  • Andropause is also known as age-associated testoster-one decline or deficiency.
  • Between 35 and 40 years of age, men begin to experi-ence a drop in circulating testosterone concentrations of approximately 0.8% per year. Free testosterone lev-els fall more rapidly, by 2-3% per year.
  • Free testosterone is the fraction of circulating testoster-one that is not bound to blood proteins. It is therefore available, or “free”, to produce physiological effects in the body. This is why free testosterone is considered to be so important.
  • Symptoms of andropause can include deteriorations in ener-gy, mood, libido, erectile performance, stamina, muscle mass and strength.
  • Contributing factors: Recent research suggests that andro-pause is not an inevitable consequence of aging. Contributing factors include excess body fat, stress, diabetes, and lack of exercise.

Facts about Age-Associated Fat Gain

  • Starting as early as 30 years of age, an increase in fat mass (body fat) occurs in conjunction with muscle loss (sarcope-nia).
  • Contributing factors: Decreased levels of key fat-burning enzymes, impaired thermogenesis, and decreased metabolic (calorie-burning) rate.

The MATURE MUSCLE STACK:

Tackle "The Big Three" and get your physique back.

 
Stack Component #1:

MUSCLE PROVIDER,
UMP, or PROVOSYN

We all know that the combination of resistance exercise and protein is your most pow-erful weapon against sarcopenia. It triggers an anabolic response in your muscles that (when repeated) causes them to become bigger and stronger.

Anabolic Resistance

Research indicates that as you get older, your muscles’ ability to mount an anabolic response to resistance exercise and dietary protein be-comes blunted. Scientists refer to this as “ana-bolic resistance”.

Anabolic resistance can be at least partly over-come by regular consumption of high-quality protein that is rich in the amino acid leucine. MUSCLE PROVIDER, ULTIMATE MUSCLE PROTEIN (UMP), and PROVOSYN are high-quality protein supplements containing several grams of leucine per serving, plus every other amino acid required to build and repair muscle tissue. This makes them especially well-suited for men 40 years of age or older.

Usage tip: Enjoy a delicious shake made with 1 serving of your choice of Beverly proteins immediately after resistance exercise. Have a second serving 4-5 hours later to boost muscle anabolism again.

Stack Component #2:

MUSCLE SYNERGY

MUSCLE SYNERGY (powder or tablets) contains multiple ingredients that act synergistically to help combat age-asso-ciated muscle and strength loss. One of these ingredients is HMB, a naturally occurring, clinically studied compound that has been shown to enhance the benefits of resistance exercise. HMB is believed to work by rebuilding muscle and alleviating or preventing muscle damage associated with ex-ercise, thereby shortening recovery time.

Usage tip: For maximum results, it is important that you take the full dosage recommended on the product label. Be sure to take at least one of your daily servings of MUSCLE SYNERGY before your workout.

Stack Component #3:

QUADRACARN

Testosterone exerts its physiological effects in the body by binding to androgen receptors. Androgen receptors are found in cells throughout the body, including skeletal muscle tissue.

QUADRACARN contains four types of carnitine. One of these has been found to increase androgen receptor levels in muscle tissue. With more androgen receptors present, your testosterone signaling strength is improved. This is expected to enhance the effects of resistance exercise and shorten recovery times.

QUADRACARN also supports fat-burning metabolism, circulation, and sexual performance, among other benefits.

Usage tip: Carnitine takes some time to accumulate in your body. Therefore it is important to take QUADRACARN every day, according to label directions. Don’t miss a dose.

Stack Component #4:

7-KETO MUSCLEAN

7-KETO MUSCLEAN helps the 40+ man conquer age-associated fat gain. The driving force of this formula is 7-Keto®. 7-Keto® is a clinically studied form of 7-keto-dehydroepiandrosterone, a natu-rally occurring substance that is usually abbreviated as “7-keto”.

By the time you reach 40, your production of 7-keto may have dropped by 40% and continues falling for the rest of your life. 7-Keto® helps restore youthful levels of 7-keto and is clinically proven to produce three times more weight loss than diet and exercise alone.

7-Keto® is thought to work by restoring levels of fat-burning enzymes, as well as thermogenesis and metabolic rate. It is supported by three clinical trials, all double-blind and placebo-controlled in design.
Usage tip: The clinical dose of 7-Keto® is achieved by taking two servings of 7-KETO MUSCLEAN daily. Follow label directions.

Stack Component #5:

JOINT CARE

When we think of muscle, we often forget that a good portion of muscle consists of connective tissue. In fact, every time you lift a load, your connective tissue bears the bulk of it. It’s no surprise that it undergoes serious wear and tear, particularly at age 40 and beyond.

JOINT CARE is a perfect addition to your Beverly MATURE MUSCLE STACK. It contains ingredients like boron, hyaluronic acid, MSM and glucosamine that work synergistically to support a healthy inflammatory response and provide relief from joint discomfort and stiffness.

Usage tip: For faster relief and results follow the “loading phase” as explained below.

HERE’S HOW TO GET THE MOST BENEFIT FROM THE MATURE MUSCLE STACK

 

  • Combat AGE RELATED MUSCLE LOSS with protein and Muscle Synergy. Ideal times are:
    * Breakfast or mid-morning UMP and/or Provosyn with one serving of Muscle Synergy.
    * Immediately before training: 1 serving Muscle Synergy
    * Immediately after training: 1 serving Muscle Provider (or UMP)
    * 4-5 Hours after training: UMP and/or Provosyn
  • Combat ANDROPAUSE with 2-3 servings of Quadracarn per day. Take 3 tablets twice daily on non-workout days, and 3 tablets three times daily on workout days. (One serving just prior to workout.)
  • Combat AGE-ASSOCIATED FAT GAIN with 7-Keto MuscLean. Take one serving (3 capsules) in the morning and another pre-workout or in the afternoon.
  • Combat Joint and Connective Tissue wear and tear with Joint Care. Start with a “loading phase” by taking 3 capsules, 4 times daily for 1 week; 3 capsules 3 times daily during week 2; and then 3 capsules twice daily with meals from week 3 on.

Full Body Routine for Older Newcomers

Here is a 2 or 3 day per week, whole body workout that provides a well-balanced pro-gram for 40 and older “newcomers” to start training and combat the “Big Three”! It is also great for anyone who is “getting back” into training after a prolonged lay-off.

Press (barbell or dumbells) 2 sets of 8-10 reps

Curls (barbell or dumbells) 2 sets of 8-10 reps

Bentover Row (barbell or dumbells) 2 sets of 8-10 reps

Squats (bodyweight if necessary to get the correct form), then add just the bar and slowly add weight each workout) 2x15

Bench Press 3x6-8

Sit ups (or Crunches) 1 set as many as you can do in good form

Leg Raise (or Knee Ups while hanging from chinning bar) 1 set as many as possible

If you don’t do Knee Ups, it is still beneficial to just hang from the bar to decompress your spine (and improve your grip) 1 set as long as you can hold on

Split Routine for Intermediates

At age 50 and up, we can all benefit from an “Intermediate” workout program

DAY 1

Squat 5x5 (2 warm-up sets, then 3 sets with working weight), in-crease weight by 5 lbs when you get 5 reps on all 3 “work sets”

Bench Press 5x5 (same as squat)

Bentover Rows (or better alter-natives are High Pulls or Power Cleans if you have the technique down) 5x5 (same progression as squat)

Curls 3x5-8

Calves and Abs 3x15 each

DAY 2

Press 5x5 (same as Squat)

Deadlift 5x5 (4 progressive warm-up sets starting with 60% of your work set poundage, and then add 10% each set; example for a 300x5 work set:: 180x5, 210x5, 240x5, 270x5, 300x5 (add 5 lbs whenever you get all 5 reps in good form)

Alternate the next 2 exercises:

Reverse Grip Pulldowns 5x8 (2 warm-up sets, then 3x8), (chins are better if you can get at least 8 reps on your 1st set)

DB Bench Press (same as pulldown)

DAY 3

Optional, this means that you can skip it without compromising results from this workout routine

Leg Press (or Front Squat) 2x12-15 after warm-ups

Alternate next 2 exercises:

Incline Press (BB or DB) 2x10-12

1-Arm DB Row 2x10-12

Alternate next 3 exercises:

DB Press 2x10-12

DB Curl 2x10-12

Close Grip Bench Press (or Dips) 2x10-12
Calves and Abs 2x20 each