Here’s a 4-Day per Week Workout You Can Easily Complete in 60 Minutes or Less Per Day

You don’t have to spend hours in the gym to become very strong and muscular. Here is a sample program you can try where you’ll work each body part twice per week, but you’ll keep your total number of workouts to just 4 per week. Each workout should take 60 minutes or less (including warm-ups). Start rela-tively light and add weight each week. Pay close attention to “How to Progress” below.

Day 1: Legs, Abs
Squat (warm up, then) 3x5
Squat (down set) 1x10
Leg Curl 2x15
Leg Extension 2x15
Sit Ups or Crunches 3x15-25
Calf Raises 3x12-15

Day 2: Chest, Arms, Calves
Bench Press (2 warm up sets x5, then) 3x5
Incline DB Press 3x6-8
Standing Alternate Curls 3x6-8
Triceps Pushdowns 3x8-12
Seated Calf Raises (or 1 Legged Calf Raise) 3x10-12

Day 3: Back, Shoulders, Abs
Deadlift (warm up, then) 2x5
Front Pulldowns 3x8-12
Bent Row 3x6-8
Military Press 3x6-8
Leg Raise 3x15-25

Day 4: Whole Body
Bench Press (warm up, then) 3x3
Bench Press (down set) 1x15
Squat (warm up, then) 2x15
Reverse Grip Lat Pulldowns (or chins) 2x6-8
DB Shoulder Press 2x6-8
BB Curl 2x6-8
Lying Triceps Extension 2x8-12

How to progress

Proper progression is essential to the success of any workout plan. Here are some guidelines to make sure you get the best possible results from this 4-day per week workout.

  • Exercises calling for 5 reps or 3 reps - add weight the next time whenever you can get your target number of reps on all sets. Example: Day 1 Squat calls for warm-ups and then 3 sets of 5 reps; if you use 275lbs and achieve 5 reps on each set, then use 280lbs the following week.
  • Exercises calling for 6-8 reps per set – if you get at least 8 reps on your first set and 6 or more on your last set, add weight the next time.
  • Exercises calling for 8-12 reps – when you can get 12 reps on the first set, increase poundage slightly the next time you do that exercise. (Same for exercises calling for 12-15 reps.)
  • Exercises calling for 15 reps – try to get 15 reps on each set. You might have to lower the weight slightly for the 2nd set. Use the 1st set as your gauge, if you get 15 reps then add weight the next time you to that rep scheme.
  • On abs, just work up until you can do 3 sets of 25 reps of each exercise.

Almost everyone tries to increase poundage too fast, or by too large an increment. Use 5-lb increases for the Squat, Bench Press, and Deadlift. For the other exercises, use the smallest increase possible. It would pay off in the long run to pur-chase some 1.25lb plates or PlateMates and take them to the gym in your bag.

Gain Muscle while Losing Fat Nutrition Guidelines

Here are some nutritional guidelines to help you get the most from the accompanying workout program. If you want to gain muscle and strength, protein is of first importance. You should strive for 1-1.5 grams of protein per pound of body weight daily. Try eating 3-4 food meals, and drink 2 protein shakes each day.

Many successful bodybuilders consume 30-40 grams of protein at breakfast, lunch, and dinner, 2-scoop UMP shakes mid-morning and mid-after-noon (40 grams per shake), and a smaller protein meal or shake before bed (about 20-30 grams of protein). They take 4-6 each of Mass Aminos and Ultra 40 liver tabs with each meal to further supplement their protein intake. If you want to gain muscle and strength, you should do the same.

Carbohydrates should be between .5 and 1.0 grams per pound of body weight per day. If your primary goal is to lose fat, adjust your carb intake to the lower end of the given range; to gain, adjust carb intake closer to 1 gram per pound of body weight.

If you have any questions you’d like answered, or comments regarding training as you age, please send them to: rogerr@beverlyinternational.net

Trim and Tone Figure Plan

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

Trim and Tone Figure Nutrition Plan

Meal #1: Protein Source (choose 1 or 2 from the list below) along
with ¹⁄₂ cup oatmeal

1 whole egg + 3 egg whites
1 scoop Ultimate Muscle Protein
3oz lean beef or chicken breast

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

 


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

Meal #4: 2 scoops UMP in water

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

Trim and Tone Figure Supplement Plan

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

ESSENTIAL:

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

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

ADVANCED:

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

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

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

Trim and Tone Workout Plans for Females

Trim and Tone Course #1

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

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

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

Squat 3x8-12
Deadlift 3x6-10
Bench Press 3x8-12
Bent Row 3x8-12
Shoulder Press 3x6-10
Curl 3x8-12
Crunch 2x12-15
Leg Raise 2x12-15

If you work hard on these exercises, you will experience noticeable results by week 4. You should try to complete this course of exercises in 45 minutes each workout. Add weight whenever you reach 10 or 12 reps in perfect form on all 3 sets. On abs, continue to add reps until you reach 25 per set.

 

Trim and Tone Course #2

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

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

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

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

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

Monday: Legs (quad emphasis)
Leg Press 3 x 10-15 reps
Squats 3 x 8-12 reps
Hack Squat Machine 3 x 10-15 reps *do the hack squats as one and one half reps. This means go all the way down below parallel with your quads, then come half way up, then all the way back down, and then all the way up. This equals 1 repetition.
Stiff-Legged Deadlift 3 x 12 reps
Leg Extensions 3 x 12 reps
Abs for a total of 8 sets of 25-50
(use any variety of exercises you want)

Tuesday: Back, Delts, Biceps (light day)
One Arm DB Row 3 x 8-10 reps
Pulldowns 3 x 8-12 reps
Seated Cable Row 3 x 8-12 reps
(or do any seated machine row)
DB Lateral Raise 3 x 10 reps each way
(bent-over lateral, side lateral, front raise)
Cable Curl 3 x 8-12 reps
Incline DB Curl 3 x 8-10 reps
Calf Raises for a total of 6-8 sets of 15 reps on any combination of machines

Wednesday: Chest, Triceps
Incline DB Press 4 x 6-10 reps
Flat Dumbbell Press 4 x 8-12 reps
Pec Deck 3 x 8-12 reps
Tricep Pushdowns 4 x 8-12 reps
Lying Tricep Extension 4 x 10-12 reps
Abs for a total of 6 sets of 15-25 reps

 

Thursday: Legs (glute emphasis)
Romanian Dead Lift 3 x 10-15 (superset with next exercise)
Wide Leg Press 3 x 10-15
Leg Curl 3 x 6-8 (superset with next exercise)
Walking Lunge 3 x 12-15 steps with each foot
Leg Extension 3 x 12 (superset with next exercise)
Smith Machine Squat 3 x 12 (do not lock knees at top)
Calf Raises for a total of 6-8 sets of 15 reps on any combination of machines

Friday: Delts, Back, Biceps, Triceps
Shoulder Press 3 x 6-10 (superset with next exercise)
Lat Pulldowns 3 x 8-12 reps
Upright Row 3 x 8-10 (superset with next exercise)
Straight-Arm Pulldowns 3 x 10-12 reps
Bent Over Laterals 3 x 10-12 (superset with next exercise)
Seated Cable Row 3 x 8-12 reps
Barbell or EZ Curl 3 x 6-10 reps (superset with next exercise)
Close Grip Bench Press 3 x 6-10 reps
Concentration Curl 2 x 10-12 reps
Bench Dips 2 x 10-15 reps
Abs for a total of 8 sets of 25-50

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

The Little Known Secret Weapon That Produces Amazing Results For Thousands of Drug-Free Bodybuilders!

Everyone’s looking for an edge. Sure, a few modern-day supplement discoveries have provided incredible boosts for today’s bodybuilders, creatine for example, but if you constantly search for the silver bullet supplement, you’ll only wind up with holes in your wallet. Years of experience have revealed a few time-tested basics of good bodybuilding nutrition. Knowing about protein and aminos is common knowledge, but there’s another equally powerful, although less popular supplement, known as desiccated liver – AND strength, size, and endurance all typically increase after adding a quality desiccated liver supplement to your diet.

Liver tablets have been a mainstay of bodybuilding almost as long as the sport itself has existed. Stories from the old timers are filled with examples of phenomenal gains they made on liver tablets. This is still one of the most potent training aids a bodybuilder can use.

The Most Underutilized Tool In Muscle Building

The nutritional tool overlooked by so many is a specific formulation of amino acids. Dr. Eric Serrano MD, one of the few, unbiased experts on the topic (as in no financial ties to a supplement company) put it best when he stated, "Amino acid formulations are the most under utilized tools available to the bodybuilding community." Scientific research has demonstrated that athletes under severe stress, (hard exercise, weight training, even trauma) can benefit from the peptide bonded amino acids because they are up to 16 times more effective for repair than whole food sources. Yes, 16 times more effective!

Classic Research Study Verifies Liver Extract Boosts Strength, Endurance, Performance - - And Resistance To Stress And Disease.

It was 1951 when Dr. B.H. Ershoff took three groups of lab rats and fed them controlled diets for a twelve-week period. Group one ate a basic diet fortified with vitamins and minerals. Group two ate as much as they wanted of the same diet plus B vitamins and brewer's yeast. Group three ate the basic diet but had 10% desiccated liver added to their rations. Then the doctor placed the rats one by one into a drum of water, out of which they could not climb. Therefore, it was either swim or drown. The rats in Group One swam an average of 13.2 minutes, Group Two, an average of 13.4 minutes. When the experiment finally was concluded…Group Three rates were still swimming! Group Three swam almost 10 times as long. No other supplement we know has even come close to liver for improving endurance. Since then the reports of people whose strength, muscle mass and endurance have skyrocketed (since using desiccated liver) have been as countless as the stars in the sky.

Ultra 40 – Beverly’s Form of this Most Potent Natural Bodybuilding Aid

Not all desiccated liver is what it says it is. When Beverly set out to formulate our liver supplement, Ultra 40, we had to improve upon an already proven winner. We started with the “best of the best” - the highest grade AAA purified Argentinean liver concentrate. Why?

The Argentine government will not allow their beef herds to be contaminated with DES steroids, growth hormone or pesticides. Back before steroids, bodybuilders were taking 7.5 or 10-grain tablets and swallowing 1000 tablets a week was very common, (that’s 100 plus a day!). So our next move was to use technology to increase the potency packed into every tablet, because no-one wants to swallow 100 pills a day! Then we worked until we had a formula that contains only trace amounts of fat and cholesterol. What we created had FORTY-FIVE TIMES THE NUTRITIONAL VALUE of whole beef liver AND all the nutrients and enzymes of raw liver, PLUS - all the essential amino acids to pack on muscle - but none of the toxins or fats found in whole beef.

A plethora of nutritional factors occur naturally in liver:

  • High quality protein and amino acids
  • Blood building heme iron (the form absorbed best by the body without toxic buildup)
  • Energy modulating B-vitamins including B-12 and Folic Acid
  • Nucleic acids (RNA/DNA) for proper amino acid utilization and cell growth
  • Fat metabolizing lipotropics (choline and inositol)
  • Antioxidants Co Q10 and selenium
  • Minerals such as phosphorous, copper, zinc, and GTF chromium (insulin regulator)
  • Anti-fatigue and growth factors such as cytochrome p-450.

How Ultra 40 Will Work For You...
Beverly’s Success Formula

A secret at Beverly International that produces more champions than anything we’ve seen is definitely the combination of taking Ultra 40 Tablets and Mass (our amino acid tablets) at each meal. The addition of only four Ultra 40 tablets and four Mass tablets per meal for five meals per day can make a tremendous difference in your physique.

This simple-but-effective supplement program will add up to sixty-five grams of the highest quality protein to your daily intake. The addition of this protein at each meal can have a very positive effect on your hormonal response to eating (more muscle building and fat burning hormones; and less fat storing hormones are produced). Over three months time you will have ingested almost 6000 grams of additional protein, and 24,000 calories of the highest quality nutrients available.

Since it takes approximately 3500 additional calories to gain one pound of bodyweight, dividing 24,000 by 3500 results in a net gain of approximately seven pounds more than if you hadn't taken the Ultra 40 and Mass. It’s no wonder Beverly clients who compete naturally are coming into their contests leaner, yet 5 - 10 pounds heavier than before taking Mass and Ultra 40!

If You Can Only Take One Supplement It Should Be Ultra 40

You know to build muscle it’s imperative that you intensify your rep and set efforts in the gym. But it’s truly the other 23 hours of nutrient loading outside the gym that determines whether or not you’ll make the gains you’re after. If you’re seriously interested in getting the most out of your training stick with the basics of good bodybuilding nutrition and that means Ultra 40.

Ultra 40 is the staple of any good nutrition program and with 500 per jar; you just can’t find a better value…ALL WITH GUARANTEED RESULTS! For added recovery, increased strength, and increases in lean muscle mass, call today and try Ultra 40 for yourself at
800-781-3475.

Desiccated liver contains nucleic acids for proper amino-acid utilization, a growth factor and an anti-estrogen factor, that keeps testosterone levels high, and is also a great anti-toxin.
- Vince Gironda, the "Iron Guru"

 

For Serious, Truly Committed Bodybuilders Here’s Your Key to Becoming the “Best of the Best”

Do you eat, sleep, live and breathe bodybuilding? Do you demand a level of achievement and excellence that is higher than most? If so, you’re probably already doing all the “right” things to reach your goals. Still, you may have noticed that it’s extremely difficult to have real breakthroughs. You’re not alone. You, like many in the bodybuilding community, may have missed a powerful, yet little known truth…one that bodybuilders are most guilty of overlooking.

It’s something that will make a change in your gains comparable to turning silver to gold…turning a contender into a champion. It can prevent any of the training you
do, (every single set, rep and every dollar you spend on nutrition) from simply being wasted! So what’s the solution?

The Most Underutilized Tool In Muscle Building

The nutritional tool overlooked by so many is a specific formulation of amino acids. Dr. Eric Serrano MD, one of the few, unbiased experts on the topic (as in no financial ties to a supplement company) put it best when he stated, "Amino acid formulations are the most under utilized tools available to the bodybuilding community." Scientific research has demonstrated that athletes under severe stress, (hard exercise, weight training, even trauma) can benefit from the peptide bonded amino acids because they are up to 16 times more effective for repair than whole food sources. Yes, 16 times more effective!

But don’t be fooled into thinking “any old amino supplement” is as good as the next. To provide the most benefit, the amino supplement must be composed of pancreatic (enzyme) digests of protein and peptide-bonded amino acids that are readily available for your body to use. The scientific measure used to determine this is the amount of nitrogen found in the supplement, (called the Amino Nitrogen/Total Nitrogen rating), and the most superior amino supplement on the market is MASS, the amino tablet Beverly created that is truly different.

Specifically formulated to provide the rare benefits of rapid absorption and complete utilization, MASS Amino Acids (MASS) begins absorbing in minutes for a rapid anabolic effect, unlike whole food proteins that can take up to 4 hours. But, unlike other rapid absorbing protein sources, Mass is not burned as an energy source, its muscle building value stays intact.

  • MASS acts as a trigger to force more gains from your food.
  • MASS provides PEAK nitrogen retention that triggers SPEEDY muscle growth.
  • Stimulates energy metabolism and enhanced protein synthesis during training.
  • MASS spares your precious muscle tissue protein.
  • MASS gives you higher workout energy levels, a better pump and greater mental alertness.

Again, the Amino/Nitrogen/Total Nitrogen ratio is the key to determining how good your amino tablet or capsule really is. One way to think of how important the high nitrogen content of Mass is to your growth is to use the analogy of what happens when you use a “Miracle Grow” additive on a plant. You get a bigger, healthier, greener plant almost instantly. The key reason for this amazing growth is the nitrogen!

MASS Takes On The Competition And Guns ‘em Down!

We don’t mean to sound sensationalistic, but the fact is no other amino acid product holds a candle to Beverly’s MASS. In two double blind studies, Beverly’s MASS amino acids had the highest nitrogen rating of any amino acid in our entire industry. MASS allows for continual protein availability - that means it is not necessary for your body to break down muscle, to supply amino acids for other vital functions such as enzyme production and organ maintenance.

MASS supports an anabolic environment for your muscles throughout the day—preserving muscle mass even during low calorie periods. In other words, the work you do in the gym…stays! Beverly International's had excellent results with our drug free bodybuilder clients who use Mass Amino Acid tablets for increased lean body mass and enhanced recovery from high intensity training.

MASS Fills Your Muscular Pipeline with the Fuel that Kick Starts Protein Synthesis, Reduces Catabolism, And Improves Nitrogen Retention!!

Mass has been around the muscle building block. Its reliable effectiveness shields it from cheap shots by knock-off newcomers. They don’t stand a chance. Mass is the undisputed Godfather of organized gains. It always gets the job done. It provides you an offer you shouldn’t refuse.

Here’s How You Use Mass to Get Great Gains

  • Take 2-4 Mass tablets with each meal or snack. This method increases your net protein utilization from each meal resulting in more lean muscle growth each day.
  • Take 4-8 (based on your bodyweight) Mass tablets before training and 4-8 tablets after training. Puts your body into a positive nitrogen balance conducive to muscle growth.
  • Feed your muscles while you train. Take 12-24 Mass tablets while you train – (2-4 every 10 minutes throughout your workout)
  • Bonus*** keep your body in a positive nitrogen balance all day long – take 2-3 Mass tablets every half hour throughout the day.

AND JUST WHEN YOU THINK YOU’VE GOTTEN ALL YOU CAN GET FROM MASS – THERE’S ANOTHER (ALMOST EFFORTLESS) WAY TO MAKE YOUR RESULTS EVEN MORE ASTOUNDING!

It’s true. Begin taking MASS by itself and we guarantee you’ll experience a dramatic difference…but why not go for a real one-two power punch? Stack MASS tablets along with Ultra 40 liver tablets year round for added lean mass gains. You’ll be in good company, as that is exactly what most of the ‘Beverly’ champion athletes do*.

Listen. If you do everything you possibly can to reach your bodybuilding objectives and still don’t reach them then that’s fate, not something to be ashamed of. But, if you let neglect or a lack of applying knowledge that is proven to make a difference stop you just shy of your dream…you’ll wind up with a painful sense of regret. It doesn’t have to be that way.

Adding Beverly’s MASS Aminos to your daily nutrition can and will make a difference. Call Beverly today at 800-781-3475. Try Mass Aminos for yourself.

 

*Mass and Ultra 40 have a track record that is unequalled by any other non-steroid compound for predictable gains in lean mass! Natural bodybuilders interested in maximum size should do everything possible to get the greatest protein spectrum and utilization. Mass and Ultra 40 are a convenient way to get an amazing and unique amino acid profile to compliment what surely is missing from whole food.

Figure Contest Success in 4 Different Countries – How I Did It

At a Glance: Jonelle Baglia

Age: 33

Occupation or Education: Air Force Weapon System Supply Management Specialist

Family: Married 9 years to my best friend, Zack. We have 2 amazing daughters, Ryah (7) and Ella (5).

Current Residence: Shiloh, IL (near St. Louis, MO)

Years training: For competitions 3 years; for general health about 10 years

Height: 5'4"

Weight: 120-122 off-season, 115-117 contest

Favorite Bodybuilding Meal: It has to be my egg white and veggie (onions, mushrooms, zucchini, and tomato) scramble with a bowl of oatmeal and strawberries.

Favorite Supplements: Without doubt BI’s Ultimate Muscle Protein both chocolate and vanilla. I use UMP as a source of well-balanced protein supplement to help support lean muscle gains.

There are so many ways I include UMP in my diet. The most convenient is just a 2-scoop shake with added water to my desired consistency. I will drink this after my resistance training session or as a meal later in the day. I also like to make pudding using 1 scoop at a time mixed with enough water to create a pudding consistency to enjoy with a spoon. I also make protein pancakes - 3 egg whites, 1-2 scoops UMP, cooked oatmeal (½ cup measured prior to cooking), water, cinnamon and vanilla extract to taste. Combined and made like pancakes topped with sugar free maple syrup. As a small dessert at night, I mix vanilla UMP, 1 tbsp PB2 with water or unsweetened almond milk until pudding like, topped with 2 Tbsp fat free Cool Whip. I actually crave this! These are just a few examples.

Figure Presentation tip: Don’t compare yourself to the other competitors, that’s the judges’ job.  Accept that you are nervous but be confident!

Most Inspiring Book: Don’t Sweat the Small Stuff by Richard Carlson, Ph.D.

Hobby: I love to cook and bake and find new healthy recipes. I am putting together many of my own recipes to someday publish a cookbook for busy moms and dads who want to be fit and healthy and give their family the same advantage.

Words to live by: In my own words. “Excuses are like bad manners, we all have them but it doesn’t mean we should use them.”

I have been in the military for 15 years, currently holding the rank of Master Sergeant, E7. I am a Weapon Systems Supply Management Specialist at the Air Force Global Logistics Supply Center at Scott AFB, IL. My husband, Zack has also committed himself to the Air Force. We have spent 10 years overseas at 3 different bases, moving back to the States January 2012. Outside of the military, I am a Certified Personal Trainer with NASM and AFAA, a Speed and Explosion Specialist with NASE, Group Cycling Instructor, Group Fitness Instructor, and a Fitness Nutrition Specialist. I have a Logistics Management Degree, a Bachelor’s Degree in Business Administration, and a Master’s Degree in Exercise Science and Health Promotion, and I am not done yet! I have more educational pursuits in sight. Over the years, health and fitness has become my passion and I love to help others reach their health and fitness goals and to promote total well-being. Along the way my passion grew into more and I began competing in Figure competitions in 2009:

  • British Natural Bodybuilding Federation (BNBF) Ultra Bodies Competition
  • Women’s Figure, 1st Place Open Class, Best Abs Award, 2009
  • International Natural Bodybuilding & Fitness Federation (INBF)
  • USAG Stuttgart Germany Bodybuilding & Fitness Competition, Women’s Figure, 1st Place Short Class, 1st Place Overall, 2009, earned WNBF Figure Pro Card
  • Muscle Mania Northern Italy Regionals, Women’s Figure, 1st Place/Overall, 2011
  • NPC Kentucky State Championship, Women’s Figure Class B, 2nd Place, National Qualifier, 2012

I have worked with Women’s Fitness Specialist, Julie Lohre, for all of my competition prep. Living in Europe, I was not able to work with her face-to-face, but Julie set up all my training programs in an easy to follow format. I can see a tremendous transformation when comparing pictures from 3 years ago, and I owe it all to Julie for her fitness and diet guidance, as well as her overall support and encouragement. Also, Julie is the one who introduced me to the Beverly International products, so thank you, Julie!

DIET

 

MEAL 1:
4 egg whites scrambled with 2 oz ground chicken breast, ½ cup oatmeal

MEAL 2:
2 scoops UMP mixed with water

MEAL 3:
5 oz lean protein (usually chicken breast or fish) topped on a large salad always including tomatoes, cucumbers, sweet peppers, red onion, drizzled with red wine vinegar; plus a 4-5 oz sweet potato, lightly salted, and with red wine vinegar to moisten it

MEAL 4:
2-3 oz of tuna (in water) mixed with one chopped dill pickle and 1 tbsp light mayo, 1 medium tomato in 4 slices. I top each tomato slice with the tuna mix and avocado slices. Close to competition I omit the mayo and avocado.

MEAL 5:
6 oz lean protein, 2 cups of steamed vegetables, usually broccoli florets and/or cauliflower.

MEAL 6:
On occasion, if I feel extra hungry before bed, I have 1 scoop of BI UMP pudding made with water

 

The best way to implement a plan such as this is to make your meals ahead of time. It is easier to stay on track when the right foods are available. Even more importantly, I do my best to cook clean for my family as well. At first, I would make “their dinner” then “my dinner.” Until one night I looked at the 2 different meals and saw a big problem. My family was eating processed while I was eating a healthy clean meal. Why was that food okay for them but not for me? Why was I taking in all the wonderful nutrition while they weren’t? So, I began incorporating clean diets for my family. Now when we sit down at the dinner table we all enjoy a healthy meal together.

PREPARATION TIPS

I cooked 1 lb of ground chicken to last the whole week for my breakfast. I also cooked egg whites up to 3 days in advance and keep them in separated containers in the fridge. I add 2 oz chicken to each egg white container so I can easily grab it and take to work. At work I store a container of quick oats oatmeal, a ½ cup measuring cup, a bowl and make my oatmeal in the break room at work.

Every Sunday, I buy, wash, cut, and store all my fruits and vegetables. I build one very large salad with all my desired veggies and store it in the fridge. This stops me from having to build a new salad every day, I just serve a couple handfuls and I am good to go! I bring my salad to work in a freezer bowl to keep it cold.

I keep several must-have items at work so I don’t have to carry them back and forth from home: oatmeal, Uncle Ben’s individual microwavable brown rice servings, utensils, red wine vinegar, Splenda, salt and pepper.

SUPPLEMENT SCHEDULE

Multi vitamin (such as Fit Tabs)
Calcium
Fish Oil (or EFA Gold)
BI 7-Keto: 3 capsules 30 minutes before breakfast and 3 capsules 30 minutes before lunch
BI Lean Out: 2 capsules 20 minutes before 5 meals
BI Muscle Synergy (powder): 1 scoop prior to working out
BI Glutamine Select: 1-2 scoops during workout for muscle recovery
BI Ultra 40: 3 tablets with each of 5 meals

TRAINING

Split Routine over 6 days. Each session targets 2 muscles groups with under-trained areas addressed twice a week. The exercises remain the same for 4 weeks with each week changing variables such as rep, sets, intensity, and/or rest periods. No matter how the program is designed, there are always plyometrics involved at least 1 day. Sample:

Monday – Glutes and abs

Tuesday – Back and chest

Wednesday – Delts and abs

Thursday – Glutes and hamstrings

Friday – Biceps, triceps, and abs

Saturday – Legs

Sunday – Rest

 

CARDIO SCHEDULE

5 days a week: usually 3 sessions of 30 minute HIIT, and 2 sessions of 45-60 minutes moderate intensity steady state.

If I can’t get at least 30 minutes in one workout session, I will do what I have time for even if it is only 15 minutes. But in that short time I will go at a very high intensity leaving myself exhausted. Then go back that evening and do at least 30 more minutes of cardio.

TIME MANAGEMENT

Everyone’s experience is so unique and everyone encounters different challenges. For me, my hardest obstacle to overcome during contest prep is time management. Managing all of life’s day-to-day aspects gets harder when you add consistent training, prepping meals, posing practice, so on and so on. So I would like to share this with No Nonsense readers who are wondering how they can do it. This is a small segment I wrote to share with my FB page followers that reveals my dearest secret to accomplishment:

Mental compartmentalization: This is truly my “secret” weapon to living a military life, raising children, maintaining my health, the health and happiness of my family, and finding time for self-improvement. I mentally compartmentalize my entire life by breaking it down into the main areas:

Family/Home Life/Religion
Fitness (Gym/Exercise Time)
School/Education
Social Relationships
Work

 

Each of these areas is important to me so I groom them separately. Of course they overlap each other at times, but helping them flourish takes extra effort and we have to give each the individual mental attention they need to do so. For example, when I first decided to compete, I was working full time, in school full time, my husband was deployed, I was raising 2 very young toddlers in Europe with no family near, and I was going to train for a competition. I had to tackle each area separately. Here’s how. When I stepped into work I did my best to block out the other areas. I didn’t worry about what assignment had to be accomplished for school or what workout I was going to do later. I focused on work and work alone. When I left work, I left thoughts of work there as I stepped out of the office and into the gym. In the gym all I focused on was conditioning for the competition. Yes, many times I heard people saying I was stuck up in the gym, but socializing was not on the top of my list at the moment. When I left the gym and picked up my kids, my focus for the evening was all on my 2 year and 3 ½ year old daughters (favorite part of my day). As soon as they were in bed, I opened up my laptop and school books and thought about nothing but how I was going to rock out this A-paper. When I could not concentrate another second, into the kitchen I went to prepare all my food for the next day, got all our bags lined up by the door, caught my 7 hours of sleep and by 6:15 am, the girls and I were out the door for another day just like the previous. Two of the best feelings of my life were walking across the stage graduating from college with honors, and then 2 weeks later walking across the stage accepting 1st place in my first competition! Although my husband was not there to witness either, he was so proud!

My point is that we all have “stuff.” List your “stuff,” weed out what is not important or makes you unhappy and put the rest into categories. Then find a way to arrange your categories into manageable areas of life. At times in our lives this will be easier or more difficult. But it can be done. Prioritize. If it is truly important to you, it can be done and it should be an area of your life.

You notice I did not list “health” as an area of my life. That’s because it over shadows all areas of my life. Health is not an area of my life; it is the result of my life.

Pro Ball To Olympic Weightlifting

At a Glance: Tim Rawlings

Age: 26

Occupation or Education: Sports Performance Coach/ Supplement Representative at Superior Athletic Advantage

Residence: Barrington, Illinois

Years training: Trained periodically for college baseball. I have been consistently training about 2 years.

Height: 6'

Weight: 220

Favorite Bodybuilding Meal: Turkey burger and mixed nuts

Favorite Supplements: Super Pak and Muscle Synergy. I take Super Pak every day with my first meal. I drink Muscle Synergy first thing in the morning and in my post workout shakes. Super Pak helps me run on all cylinders and Muscle Synergy helps with explosive strength and recovery.

Music: Tool and Skrillex

Most Inspiring Book: Tony Robbins, Awaken the Giant Within

Hobby or interests outside bodybuilding: Baseball and drums

Words to live by: Every man dies. Not every man really lives.

I was raised in the Chicago area and played baseball my entire life. I attended Augusta State University on a full baseball scholarship where I also studied Exercise Science. During that time I lifted weights periodically, but did very little sport specific exercise. After college I signed with a professional team, the Normal Cornbelters (www.normalbaseball.com), where I continued playing baseball until I suffered a career ending torn rotator cuff diving headfirst into home plate.

With my baseball career over, I found my way to Superior Athletic Advantage, a strength & conditioning facility in Barrington IL. I started as an intern studying under former Olympic weightlifters and Division 1 strength and conditioning coaches. Superior Athletic Advantage incorporates Olympic weightlifting as a tool to help athletes develop explosive strength. I really liked the fact that weightlifting, unlike baseball, is an individual sport where you have much more control over your success. The more I learned, the more interested I became in Olympic lifting.

TRAINING

Olympic weightlifters train very different from bodybuilders. For example, I perform squats and a variation of the classical lifts (snatch, clean and jerk) almost every day, where a bodybuilder would typically not train the same body part two days in a row. In weightlifting there is less emphasis on the eccentric (negative) portion of the movements, which causes the majority of muscle damage. This allows Olympic lifters to perform the lifts more frequently. Many Olympians often perform the same lifts twice a day!

My training can almost be described as a split routine, but instead of splitting up body parts, I am splitting movements by working them from different positions. For example, Monday I might do snatch pulls from the floor and on Wednesday, snatch pulls from the high blocks. That way I am able to work the same movement more frequently without overtraining. Another benefit of working the lifts from different positions is that you can focus on a weakness. Maybe you have a very strong pull off the floor but lose your form once you pass your knees. If I am coaching someone with this problem I may have them snatch from the blocks to eliminate the first pull. This will help the lifter gain a better feel for the second pull. [ed.note - Olympic lifts like the snatch and clean are broken down into “2 pulls” for training purposes]. My philosophy is pretty simple… Work the body in pieces, prioritize your weakness, and then put it all together!

I generally will do about 3 weight progressions with 2-4 sets at each weight (6-9 sets total per exercise) and reps ranging from 1-4. Start at 50-60% and add 10-15% each progression working up to about 85-100% of 1 RM.

Here is an example of a typical week of my training.

 

HIGH CARB DAY: MON/WED/FRI

Monday

  1. Snatch
  2. Push Press
  3. Snatch Grip High Pull

Tuesday

  1. Power Clean + Power Jerk:(2 cleans + 3 jerks) for 2 sets, then add weight (2 cleans + 2 jerks) for 2 sets
  2. Back Squat
  3. Clean Grip High Pull

Wednesday

  1. Snatch
  2. Front Squat (pause at bottom)
  3. Good Mornings (Seated)

 

Thursday

  1. Power Snatch off blocks
  2. Hang Clean (from just below knee)
  3. Back Extensions

Friday

  1. Front Squat
  2. Snatch Pull off low blocks
  3. Jerk from Rack

Saturday

  1. Power Snatch
  2. Snatch Pull off high blocks
  3. Military Press

 

 

In order to move big weights in weightlifting, you have to be able to squat and deadlift a higher percentage than what you are trying to achieve in the classical lifts. This leads to great strength, big legs, a thick back, and monster traps.

My advice to any bodybuilder would be to prioritize heavy compound movements like bench, squats, and deadlifts. Then incorporate variations of the Olympic lifts for higher repetitions in order to achieve more hypertrophy. Performing these lifts will also help your body achieve better symmetry. Also, fast, heavy, compound movements activate more fast twitch muscle fibers, which have more potential for growth. I normally don’t do cardio, but on my lighter days I take shorter rest periods to get my heart rate up.

DIET & SUPPLEMENTS

My main focus is to make sure I take in enough calories. I train at a very high intensity and my metabolism is like a furnace. I try to take in as many good calories as possible. When I have trouble taking in enough calories, I make due with protein shakes and sip on Glutamine Select throughout the day.

Breakfast: 2 cups of oatmeal, 2 scoops of Muscle Provider, 1 cup of mixed nuts

Lunch: 2 chicken breasts and 1sweet potato

Dinner: steak, bag of mixed vegetables with cheese

SUPPLEMENT SCHEDULE

Upon awakening: Quadracarn, Muscle Synergy, Super Pak

45 minutes before workout: Creatine Select, Up-Lift, Quadracarn, Muscle Provider During Workout: Up-Lift, Glutamine Select

Post workout: Creatine Select, Muscle Synergy, Glutamine Select

Since starting weightlifting, I have been part of three competitions. I placed 2nd twice and 3rd in the other. My goal is to be ranked first in the country…and after that who knows. My advice to anyone is to keep training hard, keep learning, and surround yourself with people that are going to support you. I am very excited to see where this new sport takes me as it is my new passion in life.

My current best lifts are:

  • Squat: 235kg (517lbs)
  • Clean: 182kg (400lbs)
  • Jerk: 173kg (380lbs)
  • Clean and Jerk: 170kg (374lbs) Snatch: 133kg (293lbs)

*** All of my lifting videos can be seen on the Superior Athletic Advantage Facebook Page!!!

My First Bodybuilding Contest

At a Glance: Marty Ozimek

Age: 31

Occupation or Education:B.S., M.S., Ph.D. in Aerospace Engineering, currently a Space-craft Mission Design Engineer at the Applied Physics Laboratory

Residence: Columbia, MD

Years training: 15

Height: 5'11"

Weight: 215-220 (off-season), 186 (contest)

Favorite Bodybuilding Meal: Muscle Provider/peanut butter pudding

Favorite Supplements: Ultimate Muscle Protein, Muscle Provider, Glutamine Select, Density, Ultra 40

What would you recommend to someone who has never used Beverly supplements before: 1) Try Ultimate Muscle Protein Chocolate. If you’re not sold after 1), then proceed to step 2) Try any other protein powder in existence. You will quickly return to 1). In all seriousness, in 15 years of trying every protein powder under the sun, UMP ended up naturally finding its way as my personal favorite. It also cooks into many great recipes, such as vanilla/pumpkin UMP bread or pancakes.

Music: Radiohead, Sigur Ros, Armin Van Buuren, The Arcade Fire, Daft Punk

Most Inspiring Book: The Fountainhead

Hobby or interests outside bodybuilding: Working on a pilot’s license, getting an MBA, scuba diving, and improving my golf game.

Words to live by: "I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle - victorious." Vince Lombardi

I never thought that I would be the one sitting here writing an article for my favorite supplement company, Beverly International, following my first ever body-building competition. Until recently, I was unsure that I would ever gain the confidence to "take the plunge" from a recreational weight training enthusiast to the next level. I'm hoping that I may be a lot like some of you who read this article. I was the guy that read all of the bodybuilding magazines, had grown up idolizing the Arnold, Stallone, and Van Damme 80's flicks (including no less than 100 viewings of Rocky IV and Bloodsport a piece on cable TV), and had wanted to emulate those physiques myself at a competitive level.

Unfortunately, my lack of confidence in stepping on the bodybuilding stage was conveniently replaced with excuses for many years. I had many false justifications that I would feed myself throughout my 20's - "I'm too busy with my 9-10 hour workdays", "I don't have enough size yet", or the "my symmetry is not good enough", and oh wait, wait, let's not forget my personal favorite, "all of these bodybuilders are personal trainers in their day jobs, somebody with a sedentary desk job like me could never compete.”

Excuses, excuses, excuses. I even started to believe my own words after a while. The pattern persisted from my sophomore year of college at Penn State ("an engineering curriculum is too demanding!"), through grad school at Purdue ("I could never write a thesis and train for a show!"), all the way up to my job at the Applied Physics Laboratory.

I was on a fast-track to creating a lifetime of excuses until I started dating my girlfriend Sandy. Sandy was the anti-me. Sandy caught the weight training bug from me, and in October of 2011 she got her own itch to compete. She learned of an OCB contest being held in April of 2012, and promptly signed her name on the dotted registration line for the bikini division. A few days later she had begun her contest preparation. "What????" my inner-self said. "How could she??? She hasn't even been training close to as long as me!" This jealous internal rambling gradually changed to the self-realization that Sandy possessed all of the confidence that I didn't, and that it was time to find inspiration in her choice rather than jealousy. My competitive spirits that were previously buried six feet under for the past decade were finally unearthed to the point that I was ready to get off my excuse-happy high horse. I would prep right alongside Sandy for my first ever bodybuilding experience! In hindsight, it's really amazing how we fed off of each other and pushed each other to make this journey.

NUTRITION

OK, Great! I've decided to compete, now what? As a lifetime bodybuilding fan, I knew that a rock solid diet plan was essential, and I needed to come up with one in a hurry. It was late November, and at 218 lbs. with a stage goal of roughly 190 lbs., I needed to diet for 15 weeks to be ready for the show. After analyzing my past attempts to “lean out” I decided that to successfully compete, my best bet would be to consult with a coach. Enter David Johnston. David was an amazing prep coach and immediately set me on a dietary path that yielded the results I desired.

If you've ever read the NNN, you'll find his first suggestion was obvious – I would rigorously weigh all food, log all macronutrients, and would not skip any meals! Although I thought I knew a thing or two about nutrition, I learned from David that part of the key to dieting is (1) conditioning the body to a known nutrient profile, (2) patiently tracking the changes, and (3) then introducing small reductions as needed to continue the gradual weight loss.

The hardest part for me as a first-timer was establishing a good baseline diet. It took about 4 weeks to get the food intake precisely "locked in" for optimal fat loss, so if you too are a first timer, whatever you plan for your prep timeframe, give yourself a few extra weeks of buffer time to account for errors like this! David recommended a carb-cycle diet. The carb days were strategically bracketed around my weight training routine (see the Training section) to give me enough energy to make it through the heavy power days and the high volume hypertrophy days. Another important note about my diet was that I customized it to my 8:30-6:00 work schedule. I consumed meals 2-4 at work. Meals 2 and 4 worked well as quick pre or post-lunch snacks, and meal 3 fit in nicely with lunch so that I could still eat with my friends like a normal person.

Here is a sample of my contest prep diet at roughly 6 weeks out. At this point, my body was responding really well and dropping 1-2 lbs./week, so I stayed very close to this plan all the way up until contest day.

Note: I began each day with fasted cardio and then started with meal 1. I trained with weights between meals 4 and 5. I was at home for meals 1, 5, and 6, and at work for meals 2-4. For fluids, I consumed 1.5-2 gallons of water over the course of every day.

 

HIGH CARB DAY: MON/WED/FRI

MEAL 1:
3/4c oats, 4 oz chicken, 1c egg whites

MEAL 2:
2 scoops of Muscle Provider (A quick and easy snack type meal at work.)

MEAL 3:
8 oz of chicken or tilapia, 1/2c oats

MEAL 4:
2 scoops of Muscle Provider, 1/2c oats (Easy to prepare at work like meal 2.)

MEAL 5:
8 oz of chicken or tilapia, 6 oz sweet potato

MEAL 6:
2c egg whites (at home)

LOW CARB DAY: SAT/SUN/TUES/THURS

MEAL 1:
2 whole eggs, 1c egg whites

MEAL 2:
2 scoops of Muscle Provider, 1 tbsp natural peanut butter (mixed with barely enough water in a bowl to create the tastiest pud-ing in the world)

MEAL 3:
8 oz chicken or tilapia, 2/3 oz raw almonds

MEAL 4:
Same as Meal 2

MEAL 5:
Same as Meal 3

MEAL 6:
8 oz eye of round steak

 

One final note about my diet is worth mentioning. I did not cheat. Think about it: There are plenty of times in your life to give in and eat things that are a bit unhealthy, but a bodybuilding contest is not one of those times. Rather, this is the one time in your life that you are going to put yourself in the best condition of your life - why not bite the bullet, stick to the plan and do it right? It may be hard, but in terms of nutrition, at the end of the day you'll have the clear conscience of saying you gave it every-thing you had when standing on stage.

SUPPLEMENTS

Having taken Beverly International's products since 2007 with great results, I knew I wanted to take my pre-contest supplementation seriously. I went to their website and found their supplement recommendation chart. Included, among other programs, was a full listing of supplements for the male pre-contest bodybuilder. The only other question was supplement timing. For this, I took advantage of the useful information from successful Beverly bodybuilders of the past who had posted their winning formulas in previous No Nonsense Newsletters. From there, I devised the following routine:

Super Pak: One every morning upon completion of fasted AM cardio.

Density: Three with each meal.

Ultra 40: Four with each meal.

Lean Out: Two with each meal.

7 Keto Musclean: Three upon waking before cardio. Sometimes I would take three before weight training if I felt like I needed the energy boost, but not always.

Quadracarn: Three with meals 1, 3, and 5.

Glutamine Select + BCAA's: 2 scoops following fasted AM cardio and 2 scoops following any weight workout.

Muscularity: Began taking at the 4 week out mark. Four caps following each meal.

Bev ZMA: Three at night before bed.

TRAINING

As a lifetime natural bodybuilder that had tried many different weight training programs, I took some time to reflect on what I felt had worked for me in the past. While everyone may be different, I came to the conclusion that for me, heavy compound powerlifting type exercises were my bread-and-butter movements for obtaining mass, while mid/high repetition hypertrophy exercises worked well to supplement the power movements. Interestingly enough, I found that IFPA professional bodybuilder Dr. Layne Norton had implemented both of these features into his training regimen known as Power Hypertrophy Adaptive Training (PHAT). PHAT involves two days of essentially powerlifting of the entire upper and lower body, followed by three days of higher-repetition hypertrophy training of the entire body. Essentially you train your entire body twice per week, incorporating BOTH the "power-building" style and traditional bodybuilding. I believe that the low-rep, heavy compound weight that I moved during the Sunday and Monday power days helped me maximize my muscle preservation over the 14 week haul. In fact, I was even setting a few personal records until about week 10, where my strength actually held even for the most part. My weight training schedule was as follows:

Sunday: Lower Body Power

Monday: Upper Body Power

Tuesday: Off

Wednesday: Chest and Arms Hypertrophy

Thursday: Lower Body Hypertrophy

Friday: Back and Shoulders Hypertrophy

Saturday: Off

 

Sticking to a grueling weight training schedule while working 9-10 hours a day at a brain-exhausting job was mentally and physically draining. Sometimes I felt like my body was running on fumes, but I thankfully had a lot of support from my friends, family, and my girlfriend Sandy when things were tough.

PRESENTATION AND DAY OF THE SHOW

At the start of my prep, I participated in hour long weekly posing sessions with my coach, David. At the 10 week out mark, I was also posing on my own 3-4 days a week for about 20 minutes after work and documenting with pictures. Do not under-estimate the importance of this practice! Trust me, you will look at your pictures from week-to-week and be amazed at the presentation improvements that you'll continue to make. As the days drew closer and closer to the show, I felt that the most important strategy was to keep everything simple and stick to the plan. I didn't panic or make any drastic last minute changes, but I kept the training intense until the last week before the show. During this final "peak week", however, I did throttle back the training and circuit trained for 40-60 minutes on Monday-Wednesday, stopping each set 3-4 reps short of failure. Cardio was also cut to 20 minute sessions. On Thursday and Friday I stopped training altogether, aside from posing practice and visualization.

The day of the contest was like a celebration of all of my hard work rather than a stressful event. The hardest days were behind me. I was well prepared and competing "for the love of the game" rather than to beat other competitors. In the end, I was fortunate to walk away with four total trophies at the OCB Eastern Regional in Baltimore, MD, taking first place in Debut Heavyweight class, first place in Novice Heavyweight class, first place in the Novice Overall, and third place in the Open Middleweight class. Sandy also had a great first time showing and finished fifth place in the Open Bikini division. The highlights of the day were definitely sharing the experience with Sandy, the posedown that I had to do for the Novice Overall, and getting shouts of "Crab Most Muscular" from my friends in the audience! Standing there on the stage at your physical peak, surrounded by many of the people you care about in life, you realize that every minute of the preparation is truly worth it.

&hbsp;

CONCLUSION

Today, I remain an interesting anomaly in my every day work place. My day job involves planning and designing robotic spacecraft missions to asteroids and planets like Mercury and Pluto. That said, it probably comes as no surprise when I tell you that most people in my field do not spend their time moving 500 pounds on deadlifts, or dieting on grilled chicken, oatmeal, and protein shakes for weeks on end. Nowadays, my novice overall trophy (a smily golden muscle-man flexing his biceps) that sits on my desk is an eyebrow raising, conversation piece when a co-worker walks into my office and asks me a question about orbital mechanics. Sandy remains committed to improving her physique to compete in figure competitions, and I hope to beef up my legs and compete for some open overall titles in the future. I hope you find some small pieces of useful information in my story that you may take with you in your own fitness journey someday because I'm sure I will continue to be inspired, amazed, and educated by the stories of others in the NNN in the future.

Out Of Shape For 20 Years, Now I’m In The Best Shape Of My Life at 44

At a Glance: Bill Woolsey

Age: 44

Occupation: Director of IT

Family: wife Tracie

Residence: Fishers, Indiana

Years training: 5

Height: 5'9"

Weight: 175

Favorite Bodybuilding Meal: My bedtime snack and favorite meal of the day is 1 scoop UMP Cookies and Cream, 1 scoop casein protein, 1 tbsp peanut butter or almond butter mixed into a pudding (or use walnuts instead of nut butter). I also mix in BCAAs, Glutamine, and Creatine.

Favorite Supplements: UMP, Muscle Provider

What would you recommend to someone who has never used Beverly supplements before: Start with Ultimate Muscle Protein, you’ll be hooked!

Music: Lecrae, Tedashii

Most Inspiring Book: Joel Osteen, Become a Better You

Hobby or Interests Outside of Bodybuilding: Duathlon, triathlon, martial arts with Gary Hoyd at Elite Martial Arts in Indianapolis.

I REALLY enjoy competing and pushing myself to be better each show. But, having spent years abusing my body in a number of ways, I also appreciate my renewed health and peace of mind. I want to be healthy and fit more than I want to "get huge". I want to build as much muscle as I can without risking my health. Therefore, when I decided to get back into weights, I knew that I would NOT use steroids or any other unhealthy means of building my body.

I have learned that there is no single workout, supplement, food, or tip that is a magic bullet. Making dramatic changes to your physique and maintaining those changes (for the average, drug-free person) requires a lifestyle change that includes consistency, hard work, and daily dedication to diet. Nothing truly good in life comes easily (if it did, we wouldn't appreciate it!!). However, good quality supplements can be a tremendous help, and you may never reach your full potential if you don’t find the right ones! I started using Beverly supplements in 2009 and have made major improvements since that time!

Preparation for a Contest

I normally don’t make drastic changes before a contest. I stay lean year round, so I normally only have to lose 6-10 pounds for a show. My first couple of years competing I’d gain 20-30 pounds in the offseason and then had to diet for 20-30 weeks to lose all the fat. I found this was unnecessary and borderline unhealthy.

Now I alternate shorter cycles of building up and leaning down, staying closer to my competition weight. For example, in the off season I might concentrate on building mass for 6 weeks and then lean down for 3 or 4 weeks to trim off any extra fat I’ve gained. I try to stay between 6% and 10% percent bodyfat, so I look better year round. In the 4 weeks before a show, however, I get below 6% and I have to lighten up on the amount of weight I lift. My primary diet change during the final 4 weeks before a contest is to eat less in my big post-workout carb meal.

I eat 8 or 9 times a day, shooting for 30 grams of quality protein at each meal. I use 1.5 times my bodyweight as the measure for the number of protein grams I shoot for each day. To illustrate, at 175 pounds I make sure I’m getting (1.5 x 175) or about 260 grams of protein daily. Sources include tuna, chicken breast, salmon, and a quality protein shake such as Beverly Muscle Provider or UMP. I eat lean beef once or twice a week. I use Beverly UMP mixed with casein before bed (mixed into a pudding with organic peanut butter or organic almond butter).

I eat moderate amounts of carbs with each meal. I have a slightly larger carb meal for breakfast (my breakfast carb of choice is oatmeal), and I usually stick with broccoli or carrots at each of the meals during the day. Post workout, I have dextrose and honey on a sweet potato to facilitate a good insulin surge, as well as growth hormone release. Both of these hormones are critical for muscle growth. They help increase protein synthesis and hypertrophy as well as decrease protein breakdown and excretion.

As an alternative post workout meal, I sometimes have dextrose on rice cakes with peanut butter and organic raw honey. As you can see, the bulk of my daily carbs come post-workout.

I get quality fat sources through 100% peanut butter or almond butter (organic), walnuts, or almonds. Whichever of these I choose, I usually mix them into my UMP pudding at night before bed or I will have some with a meal or two during the day. I also drink 2-3 gallons of water each day, mostly through huge 48oz protein shakes (wa-ter mixed with Beverly Muscle Provider or another hydrolyzed protein depending on the time of day).

Supplements

My favorite supplements are Beverly Muscle Provider and UMP Cookies and Cream. I just recently started using Beverly Quadracarn. I use the multivite, fish oil, extra vitamin D, Branched Chain Amino Acids, Glutamine, Creatine, Green Tea Extract, and Caffeine tablets. Before a show I add 7-Keto, Lean Out, CLA, and Yohimbine HCL. I also use Mass Amino Acids and Density at various times.

 

Each week, I have cutting and build-ing days. On days when I train my better body parts or cardio only, I restrict carbs but keep protein at my usual amount to retain muscle. Then on the days when I train my weaker body parts (or those I am specializing on) I will have a surplus calorie day by eating more carbs, particularly post workout.

Here is an example of a "build day" for me right now. This assumes I did a 45 minute run in the morning and a solid 60 minute weight training workout in the evening with an additional 20 minutes on a cardio machine.

6 AM: Pre run 1/4 scoop protein shake

6:15 AM: Run 4.5 miles (between 40 and 45 minutes)

7:20 AM: 1 1/4 scoop Beverly Muscle Provider in 48 oz water, 3/8 cup oatmeal

9:30 AM: 5 oz can tuna, 4 oz carrots

Noon: 1 1/4 scoop Beverly Muscle Provider in 48 oz water, vegetable stir fry or a large salad

2 PM: 5 oz can tuna, broccoli or garden salad

4:30 PM: 1 scoop Muscle Provider in 32 oz water, 4 oz carrots

6:45 PM: Cardio machine for 10 minutes, followed by weight training for 45-60 minutes, followed by 10 more minutes cardio.

8 PM post workout: 1 scoop hydrolyzed whey mixed with 48 oz water, 1 sweet potato with dextrose and honey.

10 PM: 1 scoop UMP, 1 scoop casein, 1 tbsp peanut butter or almond butter mixed into a pudding.

I know my weekday foods are pretty boring but I eat what is convenient for me to take to work. On Saturday and Sunday I rarely eat tuna, and I eat more variety. I might eat out or cook some salmon or lean steak.

Sample Training Schedule

Over the past year I got away from a regimented periodization program and just started really mixing things up. I have even gotten to the point where I rarely if EVER do the same workout twice. I train twice daily (cardio in the morning, anaerobic and cardio in the evening). Mixing it up and using a wide variety of techniques, rep ranges, tempos, and volume seems to work very well for me as I have made more progress in the past year than ever, and I have been injury free for the past year.

Monday:
AM: Jogging for 45 to 50 minutes
PM: Abs and core (30 minutes),
cardio (20 to 30 minutes)

Tuesday:
AM: Jogging for 45 to 50 minutes
PM: Chest and back (60 minutes), cardio (10 to 20 minutes)

Wednesday:
AM: Off
PM: Shoulders and rotators (45 minutes)
cardio (10 to 20 minutes)

Thursday:
AM: Jogging for 45 to 50 minutes
PM: Biceps and triceps (30 to 40 minutes)
cardio (20 to 30 minutes)

Friday:
AM: Jogging for 45 to 50 minutes
PM: Swimming 500-700 meters (25 to 40 minutes)
sauna (15 minutes)
OR Calves and cardio

Saturday:
AM: Chest and back (60 minutes)
cardio (20 to 30 minutes)
PM: Shoulders and arms (60 minutes)
cardio (10 to 20 minutes)

Sunday:
Am: Legs (30 to 45 minutes)
cardio (20 to 30 minutes)
PM: Calves (25 minutes)
cardio (20 to 30 minutes)

My contest plan for this year includes competing in Pro Qualifier shows in the Masters division. I am continually learning about training and diet and I hope to bring an improved physique to the stage again this year. I am having a good off season so far and I hope to be in even better shape in 2012!

This can be a very selfish sport if we allow it. Thanks to my wife Tracie for helping me keep my diet clean and for all she has endured and sacrificed. I am working hard to be less self-centered. This year I plan to live a more balanced life and to grow in my relationship with God. I want to be a better husband, son, friend, and person.

I have a great desire to help people overcome obstacles in their life, achieve their goals, and be the BEST THEY CAN BE!!! I recently earned my NASM Certified Personal Trainer certification and I am now working on my Certified Nutrition Specialist certification. I have a great desire to help people overcome obstacles in their life, achieve their goals, and be the BEST THEY CAN BE!!!

Please feel free to visit my website at http://itsallpossiblefitness.com/ or email me at bill@itsallpossiblefitness.com with comments, questions, or requests for training.

Thanks to all of the inspiring people in my gyms that also compete and have been encouraging to me along the way. Thanks to God, as I truly believe that
with Him all things are possible!

Thoughts on Joining the “Sexty” Club

Well, I just enjoyed my 60th birthday and my husband, Brian, says I've officially joined the "Sexty" club.

Starting sixteen weeks out from the big day, I committed to getting in competition shape – not necessarily to enter another contest, but to compete against my former best condition. A planned Florida vacation about the time of my birthday helped with additional motivation. My bodyfat was 21.5%, and my goal was to get down to 10% while staying healthy and strong, LEAN and MEAN! (I mean "mean" in the nicest way.)

I did all my training in our home gym. My husband, Brian, and I converted our 24' x 24' garage into a gym three years ago. Enjoying the freedom of having our own place to train and work with our treasured clients is such a blessing. We are so thankful for the handful of clients we retained throughout COVID. And now all of our previous clients have returned along with some new ones to "Simpson's Gym".

My Food Plan to Achieve My "Sexty" Goal

Workouts and cardio are important, but without a NUTRITION PLAN… you'll get NOTHING…AS FAR AS RESULTS GO!

Planning and preparing my meals have become part of my lifestyle. I followed pretty much the same food plan for the entire 16 weeks.

Meal One
4 egg whites, 3oz turkey or turkey sausage, 2oz red potatoes, veggies

Meal Two
UMP protein shake (usually Chocolate or Strawberry) with a handful of blueberries, one rice cake topped with chunky almond butter

Meal Three
Healthy Choice power bowl (I add 3-4oz of extra protein)

Meal Four
UMP protein shake, 1 rice cake with almond butter

Meal Five
6oz chicken, 1 cup cottage cheese, green veggies, 2 rice cakes

Notes: If I trained early in the morning, I'd switch the order of meals 1 and 2. The order of the meals is totally up to YOU, depending on your daily schedule. I also add a CARB LOAD meal midday once a week
(oatmeal, red 'taters', cup of veggies, ¹⁄₂ banana).

"Sexty" Supplements

 

FitTabs 2-3 times daily
Up-Lift pre-workout
Muscularity 4 post-workout & 2 with Meal 3 Glutamine Select post-workout
Joint Care 2 midday and 2 before bed

EFA Gold 2 before bed
UMP (my favorite flavors are Chocolate, Strawberry, and Angel food cake)
Muscle Synergy 1 scoop before and 1 scoop after my workout

The supplements that gave me the most noticeable impact were Muscle Synergy and Glutamine Select. The daily UMP was also essential in meeting my protein goals. It also ended up being the one thing I looked forward to during contest prep. I would mix UMP (vanilla) with cinnamon, water, and ice together in a blender. It tasted a lot like ice cream.

Two of My Favorite Recipes:

Chocolate UMP Pudding:

  • Start with one scoop of UMP Chocolate in a bowl.
  • Stir in water, a little at a time, until you reach the desired pudding consistency.
  • Mix in a heaping tbsp of almond butter.
  • Top with sugar-free whipped topping and a sprinkle of cinnamon.

UMP Angel Food Cake Blueberry Pancakes:

  • Combine 3 scoops of UMP Angel Food Cake, 3 egg whites, and 1 whole egg in a mixing bowl.
  • Add water to the batter consistency that you like, then stir in ¹⁄₂ cup blueberries.
  • Cook like a regular pancake.
  • Spread a little yogurt on top, then add sugar-free syrup, almond butter, and cinnamon.

My "Sexty" Workout Plan

Daily: Abs, Cardio, Yoga
I do abs daily, mixing in a couple of these exercises each day:

Crunches (200-300 total reps)
Hanging Leg Raise (5x20)
Ab Wheel (3x20)
Medicine Ball Crunches (3x20)

There is a lot of variety in my cardio workouts. I do one or more of the following each day, Monday – Saturday:

Jog – Run – Power Walk on an outdoor trail
Treadmill – 40 or 50 minutes
Boxing Training (jump rope, heavy and light bags)
Zero Runner or Stationary Bike
Yoga – I teach a Saturday morning Yoga class for our gym (might be inside, outside, or on our trail). I also practice Yoga throughout the week.

Workout Split
Monday: Glutes, Biceps, Calves, and lots of walking lunges on our trail
Tuesday: Back
Wednesday: Chest, Abductors & Adductors Thursday: Quads & Biceps (heavier sets than Monday) Friday: Triceps & Glutes
Saturday: Shoulders
Sunday: Off Day

In Closing

I want you to know that you can make yourself the BEST YOU! No matter your age or obstacles. Just FOCUS ON THE PRIZE, whatever that may be for you. If, at times you stumble, 'Get Up' and move forward.

My LIFE GOAL is to help Inspire, Motivate, & Support people (clients, family, friends, or even someone I just met) as a Trainer and Teacher.

I hope this article gets YOU started on a NEW Journey, or inspires you to KEEP ON, KEEPIN' ON!

A Life In Bodybuilding: Natural Pro Bodybuilder, Prep Coach, Gym Owner, & Promoter

At a Glance: Josh Miller

Age: 42

Occupation or Education: Gym Owner/ Personal Trainer, M Club Fit Transformation (two locations in Lexington, KY)

Family: Wife (married 21 years), no children, 1 dog (Oliver), 1 cat (Rooney)

Current Residence: Lexington, KY

Years training: 25 years

Height: 6’0"

Weight: Off Season 195, Contest 175

Favorite Bodybuilding Meal: Breakfast (Egg Whites, Oatmeal, Berries)

Favorite Supplements: UMP and  Muscle Synergy

What would you recommend to someone who has never used Beverly supplements before? Definitely use UMP (all flavors are amazing)

Music: Praise and Worship

Most Inspiring Book: Bible

Hobbies or interests outside Bodybuilding: Motivational Speaking

Words to live by: "It's in your moments of Decision that your Destiny is shaped" ~Tony Robbins

Fitness, nutrition, and athletics have always been a passion of mine. Growing up as a kid from eastern Kentucky, I had a dream of becoming a professional bodybuilder. Even from a very young age, I always had a desire to exercise and eat healthy. I remember asking my dad at the age of 6 to teach me how to do push-ups and sit-ups. I can also recall always seeking healthy foods for my nutrition. I avoided sugary foods and only wanted to drink water. As I grew older, I became heavily involved in sports and recognized that training and proper nutrition had given me an advantage.

Career

Fast-forward several years; I graduated from Morehead State University with a degree in Exercise Science. I was excited to begin my career as a personal trainer. After gaining some experience, I learned that much more goes into this profession than writing workout programs and meal plans. I knew early on that effective workouts and meal plans alone were not the only secret to success. I had to find ways to keep my clients focused and motivated. I had to help them develop self-discipline and teach them its rewards. It does a client no good to have an effective program if they do not have the focus and self-discipline to follow through. I began to ask myself, what makes people successful? How can I implement proven success strategies with the many different personalities
I work with every day? I realized that I must first believe in them for my clients to succeed.

Keys to Success

It is vitally important that I instill a strong positive mental mindset in my clients. Here are the keys I use every day with them:

  1. I must Believe in my client
  2. I must Instill Discipline in my client
  3. I must keep them focused
  4. Have a specific Outcome in mind
  5. Have an effective Action Plan (and adjust it accordingly)
  6. Have a Deadline on when the goal is to be accomplished
  7. Have the clients on a good supplement plan
  8. Clients must surround themselves with a good supportive network of friends.

After seven years of personal training in local gyms, I decided to open my own business, which I originally called Transformation Personal Training. It's still going strong eleven years later. It's now named M Club Fit Transformation. I feel very privileged and honored to have worked with each client. Not only have I had the benefit of helping them achieve their goals, but each of them has helped me in more ways than they will ever know.

Bodybuilding Career

In March of 2006, I competed as a bodybuilder for the first time. I won the open middleweight weight class at that show, and I was hooked ever since. I fell in love with the sport. I continuously wanted to train and compete. I have now competed in over 25 shows with 15 class titles, earning my NGA pro card in 2014. I currently have four pro show wins. Because of my passion for natural bodybuilding, I couldn't help but share that passion with others. So in May of 2013, I promoted the state's first natural bodybuilding contest as a non-sanctioned event. I sanctioned the show with the National Gym Association (NGA) the following year. I am now the NGA state chairman for Kentucky. I promote two Natural Bodybuilding shows a year, the NGA Pro/Am Kentucky Natural Classic held every April in Lexington, Ky, and the NGA Pro/Am Bluegrass Bodybuilding Championships held every September in Lexington, Ky.

As a promoter and coach, it's important that I teach the true value of bodybuilding. Bodybuilding is so much more than just standing on stage. It is about who you become in the process. To become an elite competitor, one must develop character, discipline, and focus. Once this process is mastered, the same success principles can be utilized in any area of life.

Sample Meal Plan / Supplement List

I cannot say enough about Beverly International supplements. I rely on them every day. They are a huge component of my success and the success of my clients. It is imperative to utilize supplements as a part of your nutrition program for the natural bodybuilder. The following is a sample of how my prep begins. However, my meals may change from week to week throughout my prep according to my progress.

Supplement List

All supplements are from Beverly International:

Muscularity: (2 capsules with breakfast,
2 with lunch, 2 with dinner)

Mass Amino Acids: (2 tablets with mid-morning snack, 2 with mid-afternoon snack)

Muscle Synergy: (2 scoops while training) Creatine Select: (1 scoop daily just before training)

Muscle Provider: (1-2 scoops immediately following my workout)

UMP: (2 scoops for an evening snack)

Breakfast
1 cup liquid egg whites, ¹⁄₂ cup of oatmeal (measured before cooking), ¹⁄₂ cup blueberries
Calories: 392 - Protein: 37g - Carbs: 43g - Fats: 11g

Snack #1
16 almonds, 1 grapefruit
Calories: 185 - Protein: 6g - Carbs: 22g - Fat: 10g

Lunch
8oz of Tilapia, ¹⁄₂ cup Quinoa, 1 cup broccoli Calories: 337 - Protein: 45g - Carbs: 28g - Fat: 6g

Snack #2
2 Scoops Muscle Provider, ¹⁄₂ tbsp peanut butter, 2 rice cakes
Calories: 337 - Protein: 46g - Carbs: 24g - Fat: 5g

Dinner
8oz chicken, 6oz sweet potato, 10 asparagus spears
Calories: 425 - Protein: 57g - Carbs: 28g - Fat: 6g

Snack #3
2 scoops Ultimate Muscle Protein (UMP)
Calories: 250 - Protein: 43g - Carbs: 4g - Fat: 7g

Daily totals
Calories: 1,916 - Protein: 231g - Carbs: 155g - Fats: 45g
Drink 1-gallon water daily

Workout Plan

I have always worked out six days a week, working each muscle group twice/week. The workouts do change periodically, but the following is a sample of what they typically look like:

Cardio

Three days for 25 minutes

Chest and Triceps (Monday/Thursday)
Barbell Bench Press
5x5
Incline Press 3x10
Dumbell Flye 3x10
Cable Cross-Overs 3x10
Dips 3x10
Triceps Pressdown 3x10
Skull Crusher 3x10
Dumbell Triceps Extensions 3x10
Bench Dips 3x20

Back and Biceps (Tuesday/Friday)
Pull-ups
(3 sets to failure)
Lat Pulldown 3x10
Low Row 3x10
1-Arm Dumbell Row 3x10
Hyperextension 3x15
Barbell Curl 3x10
Alternating Dumbell Curl 3x10
Cable Curl 3x10

Legs and Shoulders (Wednesday/Saturday)
Squat
5x10
Leg Press 3x10
DB Walking Lunges 3x20 steps
Romanian Deadlift 3x10
Leg Extension 3x10
Leg Curl 3x10
DB Shoulder Press 3x10
DB Rear Delt Flye 3x15
DB Lateral Raise 3x15

Abs
Six sets of 30 reps of floor crunches/ or any abdominal exercise of my choice after each workout.

In Closing

I have earned a lot of titles - gym owner, competitive bodybuilder for 15 years and counting, show promoter, contest prep coach, and NGA state chairman. I have worked with many people in the fitness and bodybuilding industry, and it is an honor to have a part in the success of so many people. I must say Beverly International has always been a major contributor to my success and the success of my clients. I have always advised my clients to use Beverly International because they are the best quality supplements on the market. They have stood the test of time!