Fitness Nutrition Training and Recipes

At a Glance: Danielle Intemann

Age: 29

Occupation: Health & Wellness Coach

Hometown: Scottsdale, AZ

Height: 5'7"

Weight: 150 (off-season), 140 (contest)

Favorite Bodybuilding Meal: Fit French toast using UMP Vanilla Protein

Favorite Supplements: Vanilla & Chocolate UMP, 7 Keto, Lean Out and Glutamine Select.

What would you recommend to someone who has never used Beverly supplements before: UMP all the way!!

Music: When I am running or doing cardio I like to listen to techno. Honestly, I have about 15 songs on a play list that just repeat over and over. I have however just added “Eye of the Tiger” to the mix! That song really gets me moving!

Most Inspiring Book: How to Win Friends & Influence People, by Dale Carnegie.

Hobby or interests outside bodybuilding: Running, hiking, traveling, cooking, training, fitness modeling, coaching and of course, inspiring others.

Words to Live By: Thoughts are things, dare to dream, keep your eyes on the prize, desire to inspire and YOU’VE GOT THIS!!!!

Being from a large Italian family, food was always the center of attention, I can remember spending hours in the kitchen with my Grandmother and Mom learning all the family recipes. Although I was healthy growing up, as an adult I found my lifestyle and hectic schedule was catching up with me. I made a decision to take control of my health and fitness so I pushed myself to train and compete in fitness competitions. I loved finding solutions to eating the food I love and created healthier versions to fit into everyday life. During my training, I was introduced to Beverly International supplements by a more experienced trainer. On his advice, I used them throughout my preparations. These products are phenomenal. Beverly’s UMP allows me to create recipes for my diet that are both healthy and delicious.

I was certified as a personal trainer and nutrition consultant by the National Academy of Sports Medicine (NASM) in 2001.Through the years I have traveled around the US doing fitness modeling and promotions, and I have worked with some amazing athletes and leaders in the fitness industry. My personal lifetime fitness journey has been very rewarding, but being part of someone else’s fitness journey is just as fulfilling as my own success. Being a fitness trainer and nutrition coach is about helping others reach their fitness potential while living a healthy balanced lifestyle. I hope this article will offer you some tips and guidance to be a success in your own Reshape project.

Nutrition

I am a big fan of carb cycling (high and low carb days) to keep my metabolism guessing.

Low Day (Mon, Tues, Thurs & Fri)

Meal 1:
Fit French Toast (see recipe);
1 cup organic berries

Meal 2:
Popeye Punch (see recipe)

Meal 3:
5oz lean protein (turkey, chicken or fish); 2 cups veggies; 1/2 cup of black beans or lentils; and 1/4 avocado

Meal 4:

1 1/2 scoops UMP blended with water; 2 oz almonds or other raw nuts.

Meal 5:
5oz lean protein (turkey, chicken or fish); 2 cups veggies; 1 oz Udos oil

High Day (Wed, Sat & Sun*)

Meal 1:
1 serving of high fiber, whole grain cereal; 2 scoops UMP mixed with 1 cup almond milk; 1/2 banana; 1 piece of Ezekiel bread; 1 tbsp natural nut butter.

Meal 2:
Homemade Protein Bar (see recipe); 1 piece of organic fruit.

Meal 3:
1/2 cup beans or lentils; 1/2 quinoa; 1 Ezekiel tortilla; 2 cups veggies; 1/4 cup hummus.

Meal 4:
1 ½ scoops UMP blended with 1 cup Almond milk; 1 cup berries

Meal 5:
5oz lean protein (turkey, chicken or fish); 2 cups veggies; 1/4 cup raw nuts or seeds

Sunday
1 reward treat on Sundays 🙂

Supplements

UMP Vanilla & Chocolate - meals 2 & 4
Lean Out - 2 each meal and pre workout
7 Keto MuscLean - 2 capsules before breakfast 2 before lunch
Digestive Enzymes - 1 at meals 1, 3 & 5
EFA Gold - 1 capsule at meals 1, 3 & 5
Glutamine Select - sip on while training
Density or (Muscularity) - 2 tablets (or capsules) 3 times daily with meals 1, 3 & 5

Recipes

Popeye Punch Green Smoothie

Protein
1/2 scoop UMP Vanilla

Carb
1/2 cup frozen strawberries

Veggies
1 cup of spinach
1 cup of kale
1/4 cup shredded carrot
1 tsp of “greens” mix (I prefer Trader Joe’s brand, but your local health food store will have options that will work)

Fat
1/4 avocado or 1oz coconut oil
1 tbs ground flaxseeed
6-8 oz Almond Milk

Flavor
dash of Cinnamon

Directions
Start by filling the blender with the water and ice. Add all ingredients and blend away. This tasty treat really gives a boost of energy right when I need it the most!! Also try adding other spices like Turmeric, Ginger, and Cumin for added flavor and health benefits.

Fit French Toast

Protein
4:1 egg whites to whole egg
½ scoop UMP vanilla

Carb
2 pieces of Ezekiel® bread
1 cup fresh organic berries

Flavor
dash of Cinnamon

Directions
Beat eggs and UMP together then add cinnamon. Soak bread in egg batter and then cook on stove over medium heat until golden brown. Top with fresh organic berries.

Homemade Protein Bars

Protein
scoops of Vanilla UMP protein powder

Carb
1 cup of dry oatmeal

Fat
1/2 cup all natural no sugar added peanut butter or almond butter 2 tablespoons flaxseed (optional)

Flavors
1 teaspoon vanilla extract

Directions
Spray an 8 by 8 dish with Pam. Mix all the dry ingredients together and then add in the vanilla and nut butter of choice. You may also add a touch of water until a sticky dough forms. Spread dough into pan and set in freezer until dough hardens. Cut into aprox 8 -10 squares and wrap bars in foil or little snack bags. Store bars in fridge or freezer and enjoy as a healthy meal replacement on the go.

Mental Focus and Visualization

This is critical to reaching your goals and being successful at any sport or com-petition. You have to believe it to achieve it. Your thoughts are a very powerful force and the types of conversations you have with yourself can either make or break you. I always keep a positive mental attitude, it’s the only thing that gets me through the pain of training hard. I also will visualize myself on stage or running through the finish line.

Shoulders

Warm Up (10 min cardio or stretch)

Routine 3 sets of 15 each exercise (moderate weight)

Shoulder DB Press
Seated DB front raises on incline bench
Wide grip upright row with EZ bar
DB Side laterals - palms facing behind at end
DB Side lateral - palms facing behind the entire movement Front Raise with 10 lb plate rotate hands at top
Rear Delt bent over raise with EZ bar
Rear Flies - Machine

Cool down (5 min stretch)

 

HIIT Cardio - Airdyne Bike Intervals

Warm Up (5 min)

Invervals (alternating pace 1 min 40 sec and 20 sec) 1:40 min at moderate intensity
:20 at max intensity
Total time: 20 min

Cool down (5 min)

 

Total Body Blaster

Routine 10 minute run

Weighted Air Squats with medicine ball or 25lb plate x 15 Plyo push ups x 15
Lunges with weighted bar x 15 (each leg)
10 min run
Burpee x 15
Bridge up 1 leg on step 1 up in the air x 15 (each leg) Planks 30 - 30 - 30sec - left side - middle - right side 10 min run
Box jumps x 15
Dips x 15
Cleans or push press with medicine ball or bar x 15
10 min run
10 air squats
5 lunges each leg
5 jumping lunges each leg
5 jump squats

Cool down (5 min stretch)

Rest and Recovery

This is an extremely important part of any training regimen. Your body needs to rest and recover so you can train harder the next day. Here are some things I do daily to make sure I am recovering in the best way.

  • Ice Baths: After long runs or grueling workouts I will sit in the bathtub and pour 5-6 bags of ice into the water and soak for 20 mins, brrrrrr...
  • Lights outs: I’m in bed by 10pm and up by 6am. I suggest 8+ hours of scheduled sleep every night.
  • Black out!: I make my room completely dark. Your body produces melatonin at night and you will get the deepest sleep with no artificial light distraction.

Tip

I write down everything from workouts to diet when I am training for an event. That way I can always look back to see how I can improve or teach others from my own experience.
My personal goal as an athlete and coach is to continue to set higher standards for myself. Fitness and nutrition are not just hobbies; they are keys to a better way of life. I know my challenge is to make this life the best it can be, and I’m blessed to have the ability to help others make their lives more fulfilling as a Reshape Coach with Reshape the Nation.

Going Strong at Age 50

At a Glance: Joe Corbett

Age: 50

Occupation: BSBA Madison University, registered investment advisor and founder of Equis Group LLC.

Family: Married to Stacey for 23 years. We have five children Kasey 23, Cecelia 21, Joseph 18, Luke 16 and Frankie 13.

Residence: Wildwood (St. Louis), MO

Years training: 33

Height: 5'10"

Weight: 190 (off-season), 176 (contest)

Favorite Meal: Organic steel cut Irish oats with cinnamon, Splenda and vanilla UMP mixed in

Favorite Supplements: Hands down UMP cookies & creme, in final stages of contest prep diet, I can’t wait to have a shake made extra thick and right from the fridge.

What would you recommend to someone who has never used Beverly supplements before: If you are serious about your fitness goals you should at least try Beverly products. Perhaps you could start with the proteins and then experiment with other products you are interested in. I have used many supplements on the market today, but really feel that Beverly products help me to achieve my very best. I have two sons that play soccer at a high level. I formulated a nutrition plan for them including an UMP shake every day, Fit Tabs multi-vitamin and Glutamine Select.

Music: I have all types of music consisting of classic rock, metal, country and R&B. My workout playlist is called “Crush It” and it consists of bands like Disturbed, Chevelle, Godsmack, and Tool. This music describes the way I train –total intensity.

Hobby or interests outside bodybuilding: Riding my motorcycles and watching my kids play sports.

I have trained my entire adult life. At 17 years old, my friend and I rode bikes to a nearby community college to work out on Universal equipment. Then, at age 18 I joined George Turner’s gym paying with money I had saved. Turner’s was a hard core gym with big guys lifting heavy weights. I maintained a decent level of fitness throughout my 20’s and actually competed once without much success due primarily to a lack of discipline.

Again, I maintained through my 30’s and competed again at age 40. I took second place at the “Show Me Naturals”. It was such a blast; I competed the following year in the same show and won the middle weight open class. I competed several more times over the next 3 years with decent placings.

Last year, at age 49, I competed again. This time in a larger show, the “NPC Continental USA” and won the overall Masters. This was the first show where I used Beverly products seriously and boy what a difference it made in my overall physique. After competing this summer at the “Missouri State Show”, I would ultimately love to compete in the “NPC Masters Nationals”. But for me, the real accomplishment is just standing on stage in the best shape of my life. I heard a quote once that sums it up for me, “Your body and your spirit are gifts from above and what you do with them while on this earth is your gift back to God.”

Now that you know a little about me, let’s get into some things that I’ve learned along the way that might help you. We’ll start with a problem that I finally solved which may be relevant to many of you. I couldn’t hold muscle in the later stages of my contest diet. I solved it by keeping my body fat lower off-sea-son, increasing my pre contest food intake a little, and adding two specific Beverly products that helped me maintain muscle tissue, Mass Amino Acids and Ultra 40. Now, let’s go deeper into my diet.

Diet & Supplement Schedule

6:30 am:
2 caps of 7-Keto MuscLean

7 am:
5 egg whites, 2 whole eggs and ½ cup of steel cut Irish oats
1 Super Pak, 3 Mass Aminos, 3 Ultra 40 and Lean Out

10 am:
2 scoops of UMP and 1 piece of fruit

12:30 pm:
10 oz white fish, large veggie salad with homemade dressing consisting of seasonings, olive oil, balsamic vinegar, and 1 ½ cups of brown rice
3 Mass Aminos, 3 Ultra 40 and Lean Out

1:30-2:00 pm:
1 scoop of Up-Lift 30 minutes before work out; 1 scoop of Creatine Select: drink while walking into gym, and 1 scoop of Glutamine Select in a water bottle to drink throughout training

2 pm:
Immediately following training, while walking out of gym: 2 scoops of Muscle Provider (Chocolate) with 1 piece of fruit

6 pm:
2 caps of 7-Keto MuscLean, 30 minutes prior to meal
10 oz of chicken breast, white potato, and large veggie salad with homemade dressing
3 Mass Aminos, 3 Ultra 40 and Lean Out

9 pm:
3 hardboiled eggs and 1 scoop of UMP
3 Mass Aminos, 3 Ultra 40 and Lean Out

I pretty much follow this diet year round, but it becomes more strict 12 weeks prior to competition, especially in terms of timing the meals, which is so important. 8 weeks prior to competition with the help of my trainer, Travis Wallis, we adjust the macro nutrients as needed.

Training

I alternate heavy and lighter weeks as illustrated below.

Week 1: As heavy as possible, but never sacrifice form

Day 1: Arms
BB Curl
4 sets of 8-10
DB Curl (seated) 4 sets of 8-10
Concentration Curl 4 sets of 10-12
Skull Crushers 4 sets of 8-10
DB Kickbacks (palm facing floor-not thumb) 4 sets of 8-10
Rope Pressdowns (with elbows wide) 4 sets of 8-10

Day 2: Quads/Calves
Hack Squat 5 sets of 8-10 reps
Inverted Leg Press 4 sets of 8-10
BB Squat 4 sets (deep) of 12 reps
Leg Extension 4 sets of 25 reps - you won’t be able to use much weight at all, but go slow and feel the squeeze at top
Standing Calf Raise 6 sets of 20
Donkey Calf Raise 6 sets of 20

Day 3: Rest

Day 4: Chest
BB Bench Press 5 sets of 8-10 reps
DB Decline Flye (this kills) feel squeeze at top of movement 4 sets of 10-12
Cable Flye 4 sets of 10-12

Day 5: Back
Chins 5 sets to failure
Deadlift (in rack with stops 8 inches from floor to limit range at bottom of movement) 4 sets of 8
DB Row (with hand on bench and both feet on floor) 4 sets of 8.

Day 6: Shoulders and Hams
Lateral Raise 4 sets of 8-10 reps
Front Raise with Barbell 4 sets of 8-10
Rear Delt Flye (bent over) 4 sets of 8-10
Hammer Shoulder Press 4 sets of 8
Seated Leg Curl 5 sets of 8
Stiff Legged Deadlift 5 sets of 8
Lying Leg Curl 4 sets of 8

Day 7: Rest

Week 2: Only 1 minute rest between sets, keep the intensity up and use supersets. Do ab work every other day.

Day 1: Arms
Hammer Strength Preacher Curl 5 sets of 15
Concentration Curl 4 sets of 15
DB Hammer Curl (standing) 4 sets of 15
Hammer Strength Triceps Extension 5 sets of 15
Hammer Strength (plate loaded)
Dip Machine 4 sets of 15
Overhead Rope Extensions 4 sets of 15

Day 2: Quads and Calves
Leg Press 5 sets of 15
Hack Squats 5 sets of 15 - narrow stance and keep constant tension on quads - don’t lock out and go deep, all the way down
Walking Lunges to failure - or you throw up
Seated Calf Raise 6 sets of 20
Standing Calf Raise 5 sets of 20

Day 3: Chest
Hammer Strength (plate loaded)
Decline Press 5 sets of 15
Smith Incline (only slight incline) 4 sets of 15 - keep bar moving, don’t lock out
Hammer Strength (plate loaded) ISO Wide Chest 4 sets of 15

Day 4: Back
Seated Cable Row with wide bar 5 sets of 15 - do movement slow and really squeeze as you bring weight back
Cable Pulldowns (with feet behind you, not in front) 5 sets of 15
T-bar Row 5 sets of 15

Day 5: Shoulders/Hams
Lying Leg Curl 4 sets of 15
Standing Leg Curl 4 sets of 15
Stiff Legged Deadlifts 4 sets of 15 - 1 leg at a time and keep opposite toe pointed toward floor at all times
DB Press 4 sets of 15
Seated Shrugs 5 sets of 12
Lateral Raise 4 sets of 15

Day 6 and 7: Rest
Repeat week 1

Tips on Turning 50

Before I close, I’m going to list some tips and observations I’ve made about my training since turning 50.

  1. Spend adequate time warming up. If I’d paid more attention to proper warm-up earlier in my life, I might not have as many aches and pains as I do today. Now, I spend about 20 minutes warming up my joints before I train. I do this every time I go to the gym.
  2. I have “bodywork” done weekly at Fitzmaurice Performance in St Louis, and more often if needed. There are various names for it, massage, myofacial release, etc… but I just call it “bodywork”. This has made a huge difference for me.
  3. REST - when I was in my 20s it wasn’t a big deal if I didn’t get enough sleep. At age 50 and beyond, it is ESSENTIAL.
  4. Get your micronutrients every day. I start every day with a Super Pak whether I am competing or in the off season. That way I know I am giving my body the essentials.
  5. Have Fun! Even though we may not look like top pros, we are still trying to constantly improve. Think positive and carry this momentum with you as you age.
  6. As I get older, I found that I must be much stricter in my pre contest diet. The days of putting on 10 pounds in the off season are over. I must now maintain my condition all year round. I allow myself planned cheat meals in the off season, but if my body fat increases too much, it’s not worth the extra time and lost muscle it takes to get it off.
  7. Supplements are now more essential to my nutrition plan. Ultra 40 and Mass Aminos with every meal really help.
  8. I have to time my meals and eat every 2 ½ or 3 hours. At 40 it didn’t seem to make that much of a difference if I went 4 hours without a meal. Now it’s hard to keep my lean mass unless I am eating on schedule.
  9. I try to lift heavy to keep my muscle bellies full and dense. But it just kills my joints if I lift heavy all the time. When I follow the training schedule above it allows me to lift heavy week 1, and up the intensity and reps on week 2 for hypertrophy, but with less stress on my joints.

I have really dedicated my life to my family, my faith and my fitness. I really enjoy helping others. At this stage, I am just trying to maintain the amount of muscle I have and refine it to achieve a higher level of conditioning and separation. Wherever you are today in terms of fitness, be kind to yourself. We all want to be better and that’s a good thing. I believe the way to achieve your fitness goals is to have a plan and don’t be lazy. Seek the advice of a professional trainer if you need help and follow his or her advice. It’s not too late, I am competing at 50 years old and hope to still be walking out on the stage in an over 60 class someday….God willing.

Stan Thomakos Comes Back At 53 After A 15-Year Lay off

[Note from Sandy R: After seeing Stan Thomakos at our Northern KY contest I asked if he would write up a little about himself and how he achieved such great condition.]

I am 53 years young and have been weight training for almost 30 years now. I started taking Beverly products back in 1985 and with the help of Roger and Sandy I stepped on stage in my first bodybuilding contest which was the Mr Northern KY in 1986. After a 15-year lay off from competition, I got the bug to try it one more time. I contacted Jason Theobald at Natty Nutrition who put a diet program together for me and helped me get in the best shape of my life. 8 months later I finished 1st in the Masters over 50 and 1st in the bantamweight men’s open class at the Cincinnati and placed in both classes at the Northern KY the next weekend. Now, I am going to shoot for the 2012 Buckeye natural, then try to make a few gains and shoot for the 2013 Masters Nationals.

Training

At my age training smart is key. You have to know when to push and when to stop. Injuries at 53 don’t heal near as quickly as they do at 33. I train on a 5 day program with 1 body part each day so that I can completely recuperate between workouts. In the off season I’ll do 20 minutes of cardio after workouts. Pre contest I upped the cardio to 90 minutes per day, 7 days a week. Being a natural bodybuilder at 53 makes you do things like 90 minute cardio sessions that a younger bodybuilder may not have to do!

I’ve been told my chest is my best body part. Here is a typical workout I do for my chest.

Proper warm-up is super important at any age and especially 50 and over. On chest days I do some very light incline and flat bench dumb-bell presses (2 sets of each) and a couple of sets of 20 push-ups.

4 sets of flat bench straight bar pyramid up 10-12 @ 145, 8-10 @ 185, 6-8 @ 205 and last set 4-6 @ 225.

I do the same with incline dumbbells (10-12 @ 60, 8-10@ 80, 6-8 @ 90 ,4-6 @ 100)
I like changing the angle of the bench every week to hit the whole chest!

The next chest w/o I do incline dumbbells and flat bench straight bar, rotating dumbbells and straight bar back and forth every other chest workout.

Next I go to the dip bar for 4 sets. 3 heavy sets (45lb plate between legs) 10-12 reps and the last set with bodyweight for 20 reps.

I like to finish up with 3 sets at 185 on incline Smith and alternate back and forth with the cable crossover’s super set style! It’s fast and furious!

Sometimes I like to add 1-2 sets of 30 push-ups just for fun! That reminds me… one other thing has contributed to my chest development, my dad started me off doing push-ups when I was 3 years old, and I never have stopped!!!!

Diet

Jason at Natty Nutrition started me dieting almost 8 months out from the Cincinnati. Yes, 8 months. He put me on more food than I have ever eaten in my life. Lots of calories and 7 meals a day. Never before had I eaten that much food! But I was losing BF and putting on muscle for nearly 3 months! Then when Jason and I noticed I had stopped losing fat he started cutting carbs from my diet. We noticed an immediate fat loss! At about 8 weeks out from the Cincinnati contest we stopped almost all carbs and went to a ketogenic diet with higher fats and almost zero carbs. That’s when the fat really started coming off. Apparently some people do much better on high fats and zero or low carbs. Well, that’s me.

My diet and supplements were pretty simple. I also mixed Muscle Synergy pow-der in water and drank it through all of my workouts.

5 GH Factor and 3 7-Keto upon waking

Meal 1: 7 egg whites, 2 Fit Tabs, 2 Quadracarn, 2 Lean Out, 3 Joint Care

Meal 2: 1 tablespoon of olive oil, 1 ½ scoops of Muscle Provider, 15 almonds

Meal 3: 6 oz chicken breast, spinach salad w/ vinegar and oil or broccoli, 2 Lean Out and 2 Quadracarn

Meal 4: 6 oz chicken breast, spinach salad w/ vinegar and oil or broccoli, 2 Lean Out and 2 Quadracarn

Meal 5: 1 ½ scoops Muscle Provider and a tablespoon of peanut or almond butter. (My post workout and favorite meal of the day because of the peanut butter!)

Meal 6: 7 Egg white omelet made with lots of onions and a spinach salad

That’s about it ! Stayed on this diet with very little changes for about 10 weeks.

Perseverance and determination are the most important things in bodybuilding! Bodybuilding teaches us both, which helps us in our lives !!!

Bikini Body Diet and Training to Help You Get Better, Faster

At a Glance: Lauren Boehmer

Age: 27

Occupation: Registered Nurse Critical Care

Family: an American Bulldog name Lexi

Residence: Cincinnati, OH

Years training: 7

Height: 5'4"

Weight: 117 (off-season), 110 (contest)

Favorite Bodybuilding Meal: UMP pudding!!!!!

Favorite Supplements: UMP for meal supplementation; Lean Out to help with fat reduction; Glutamine Select to help during training and with recovery from workouts.

What would you recommend to someone who has never used Beverly supplements before: You MUST try UMP!!! So delicious and easy! Cookies and Cream is my favorite for shakes; Chocolate for UMP pudding and Vanilla is great for baking!!

Music: Kid Cudi

Most Inspiring Book: The Road Less Traveled by M. Scott Peck and Way of the Peaceful Warrior by Dan Millman

Hobby or interests outside bodybuilding: Spending time with family and friends, boating, soccer, swim-ming and anything outdoors!

Words to live by: "Go confidently in the direction of your dreams. Live the life you have imagined." ~ Henry David Thoreau; "Life is either a daring adventure or nothing." ~ Helen Keller

My first bikini competition was in September of 2011. I placed 6th (and was not where I wanted to be condition-wise). On the drive home I thought seriously about what I wanted to get out of these competitions and where I wanted to go with it. I could do one of two things; give up, or learn from it and get better for the next one. I decided to get better and contacted Julie Lohre for help and advice. I am so glad I did! My improvement has been spectacular. I placed 4th in my class at my next contest, the NPC Northern Kentucky and won first in my class at the NPC Derby Festival, both national qualifiers.

In this article I hope I can help you a little in the same way that Julie helped me. I’m going to concentrate on just what I did – diet, supplements, training, cardio and presentation tips that helped me improve so much in such a short period of time.

Diet & Supplements

Most important is diet. That’s what Julie had me focus on from day 1, and I attribute at least 80% of my improvement to my new diet and supplement routine. I saw results almost immediately when I started Julie’s recommended diet and supplement plan listed below.

Meal 1:
4 egg whites
1 whole egg scrambled with 3oz lean protein
½ cup oatmeal

Meal 2:
2 scoop Beverly International UMP shake

Meal 3:
5 oz. lean protein
½ cup brown rice
2 cups vegetables

Meal 4:
1-2 scoops of UMP (sometimes with ¼ cup almonds for healthy fats)

Meal 5:
5 oz. lean protein

2 cups vegetables

Meal 6:
UMP pudding (made with UMP and sugar free pudding mix or sugar free cool whip and berries)

This diet made my body efficient at burning fat and gave me a lot more energy to power through my work and workouts. I did have one problem at the start though. I work long hours at the hospital and being a critical care nurse doesn’t allow much time for food breaks. Julie suggested I try UMP. I was a little hesitant. I had tried many, many different protein shakes and powders and could never find one that I could tolerate. They either tasted awful, were too chalky, or the nutritional contents were not within my nutritional constraints. But, after trying UMP vanilla my problem was solved. Now I can quickly get an UMP shake in between meals at work. Made life on the go a bit easier, and my diet more effective and tastier too!!! Oh, by the way… I quickly ordered the cookies and crème and chocolate flavors for more variety.

I always designate one day to prepare my food meals for the week. At first it seemed like a lot of work but as I developed a routine it became easy. The big advantages are (1) there is no guess work, (2) the meals are already prepared in advance, I just have to grab and go, and (3) there is little room for slip ups.

Supplements

I take 3 EFA Gold every morning with meal #1 and a multi vitamin like Fit Tabs to cover all the bases; I think it helped keep my hair and nails looking good, too.

I take Lean Out before each meal: Helps with fat metabolism and regulates my cravings for sweets!!

2 scoops of UMP for meals 2 and 4 (did I mention it’s the BEST protein powder out there!)

Before training I take Glutamine Select, to help with my endurance and reduce soreness after workouts.

Training

Monday: Chest, Biceps, Abs

Chest (elevated pushups, flat bench press, flyes, incline bench press, cable cross over);

Biceps (reverse grip pull-ups, curls, hammer curls). You can choose 3 of the chest exercises and superset them with each of the three bicep exercises (for example do one set of elevated pushups and immediately follow with one set of reverse grip pull-ups). I do 4 sets of 12 reps on each exercise.

Abs (weighted floor crunch, oblique crunch) go for the burn!

 

Tuesday: Legs

Two circuits 30 reps each exercise (15 on each leg for single leg exercises)

Circuit one: Plié squats, jumping switch lunges, DB side squats (side to side), deadlift

Circuit two: Walking lunges, shoulder width squats, floor glute pulses, single leg split squat

Note: Many of these exercises are illustrated at www.JulieLohre.com, click on the Exercise Library tab at top.

Wednesday: Shoulders and Triceps

Shoulders (full range lateral raises, reverse pec dec, front raises, shoulder press, Arnold press, shrugs)

Triceps (triceps dips, triceps kickbacks, close hand pushups, overhead triceps extension)

4 sets of 12 reps each

 

Thursday: Rest

 

Friday: Plyometrics supersets:

20,18,16,14 reps with push-ups 20,18,16,14

Bench rebounds 20,20,20,20 with pulsing floor glute raises 20,20,20,20

Lunge with front kick 10,10,10,10 with frog squat jumps 10,10,10,10

Repeat all of the above three times!

Ab circuit: 15 reps per exercise ball pike ups, hand to ball passes, leg raises/leg lifts

Cardio

My favorite types of cardio are plyometrics and the Stairmaster machine!!! I typically do four thirty minute cardio sessions a week along with one high intensity session, i.e. a soccer game or spin class. A good playlist is my best tip for helping you through your cardio sessions. Without music, cardio can be quite dull and daunting.

Presentation

Presentation is a HUGE part of competing. Don’t take it lightly. I start my suit selection 2-3 months before a show. I look for a suit which complements my structure as well as my hair, eye, and skin coloring. I schedule my spray tan appointment and make-up at least a month out.

Posing was one of my biggest challenges. Whether on stage or just practicing in front of a few people, I would get so nervous that I’d start shaking uncontrollably. Working with Julie and continually practicing in front of friends/family/and fellow gym goers, I finally started feeling more comfortable. I found that listening to music before going on stage also helps me relax. Now that I’ve let those worries go, I am able to enjoy the moment and give my best presentation. When you prepare yourself completely physically and mentally, being on stage and hearing everyone cheer can be almost addicting. Remember, all the hard work is done, now is YOUR time to shine! It’s totally worth all the blood, sweat and tears!!

Advice to the First Time Figure Competitor

At a Glance: Katie Craig

Age: 30

Occupation: Fifth Third Bank – Customer Service

Family: Amazing and supportive parents, my sister Elizabeth and brother Mike, and two cats – Bearcat and Buckeye

Residence: Alexandria, OH

Years training: 8

Height: 5'3"

Weight: 106 (off-season), 110 (contest) (ed. note: check it out, Katie gained at least 4lbs of muscle during her contest prep)

Favorite Bodybuilding Meal: UMP “No Bake” Cookies – ½ cup of oatmeal (prepare as directed), mixed with 1 scoop of your favorite UMP flavor, 1 packet Splenda, and 1 tsp peanut butter. Mix together, form cookies and chill overnight. These are delicious and a perfect on the go snack.

Favorite Supplements: I like all the Beverly International supplements I have tried, but I can’t live without UMP! You cannot go wrong with the vanilla, chocolate, or cookies and crème UMP. It really is as good as the reviews. I use it for shakes, pudding, cookies, waffles, and icings. It definitely helps curb my sweet tooth. I also like Muscle Synergy. It gives me a great pump during my workout, tastes great, builds muscle, and helps my recovery time.

What would you recommend to someone who has never used Beverly supplements before: Try them! My first recommendation would be UMP. It tastes good and I doubt you will ever go back to other protein powders. Second, take a look at the website FAQ and match your fitness goals with the supplements suggested. I started with a few basic supplements and have grown my daily supplementation program as training has progressed.

Music: Currently loving Pandora mixes of Lady Antebellum and Jason Aldean.

Most Inspiring Book: Who Moved My Cheese? By Spencer Johnson

Hobby or interests outside bodybuilding: Spending time with friends and family, cooking, traveling, trying new restaurants, and jigsaw puzzles.

Words to live by: Life is too short to be anything but happy.

I remember thinking to myself, “Just go for it. You have nothing to lose.” I sent the email.

It was October of 2011 and my 30th birthday was approaching. I was a single thirty year-old who loved the gym, but hadn’t seen prog-ress in months. I needed a goal. I am very competitive. I was reading a Beverly Nutrition No Nonsense Magazine and came across some articles written by Julie Lohre that piqued my interest. What was all this hype about contests and figure shows? I checked out her website and saw she offered online workout and nutrition programs. How perfect! Could I train for one of these shows? I already knew asking myself that question that I had to do it! So I went for it. I emailed Julie and let her know I wanted to train with her. I sent her pictures so she knew what she was getting herself into, we spoke on the phone, and within a few days had my first workout and nutrition program.

I was pumped! Julie was energetic and positive on the phone and we discussed my workout history, diet struggles, and goals. We decided I would begin training for a show in March. When I received my workout and nutrition program I could not believe how much information I had at my fingertips. The workouts were challenging and left my body sore, but it was incredible to see how my body changed shape along the way. The nutrition plan was also a pleasant surprise.

Nutrition

My nutrition and supplement plan continually evolved throughout my training, based upon how my body was responding. The majority of my pre-contest preparation included gaining lean muscle mass. Preparation is key. Meals were measured and I packed meals in my cooler every time I left the house. My daily supplements include Beverly International Ultra 40, Density, Lean Out, Glutamine, and UMP, along with fish oil and the multi vitamin. Here is a look at a sample day.

Breakfast: The Katie Protein Oatmeal Loaf (mix together 5 egg whites, 1 scoop of Beverly UMP vanilla protein, and 1/2 cup of oats, then bake for 20 minutes in a small cake pan at 350°), top with 1 cup of strawberries.

Snack: 1 scoop of UMP, 1 cup of mixed berries, 1 pack of almonds

Lunch: The Katie Protein Oatmeal Loaf and a large mixed salad with Mrs. Dash

Snack: 2 low carb yogurts, 1 cup of strawberries, 1 pack of almonds

Dinner: Grilled chicken salad, asparagus, and 2 slices of Ezekiel bread

Snack: 2 low carb yogurts, 1 cup of strawberries

While temptations are everywhere, and trust me, I love ice cream and pizza as much as anyone, the nutritional component of contest preparation wasn’t as difficult as I thought it would be. One reason I have been successful on my nu-trition plan is because there are so many choices. This really helped me not get in a rut with food choices, allowed my body to constantly adapt to new, healthy clean foods, and let me eat what I liked, when I wanted. eliminating processed “junk” from my diet has not only changed how I look but also drastically improved how I feel, giving me more energy and keeping me full all day long.

My plan also included one “cheat” meal a week. I was able to enjoy holiday celebrations and special occasions. The strange part was, after making a commitment to myself and to Julie to train for a show, I really didn’t want to cheat. Sure I had cravings and foods looked good, but “cheating” on a meal hardly seemed worth it.

An unexpected delight throughout my journey has been watching everyone around me react to my food choices. Friends, family, and co-workers are often asking what I am eating and why. I always stress to them how genuinely healthy I am feeling and how I attribute this feeling largely to how I fuel my body. I have seen them make big and small changes in their diets and it warms my heart. Seeing people around me choose strawberries in place of chips or pack carrots instead of running to McDonald’s for fries is a winning moment for me. Being able to positively influence someone else based on my actions, what could be better than that?

Training

Here is what a typical week looked like during a muscle gaining/lose fat phase. Cardio – 2 sessions per week for 15 minutes (I like the Stairmill or Treadmill)

 

Day 1: Legs and Biceps
Squats, 4x6-8
Plie Squats, 4x6-8
Walking Lunges, 4x6-8
Hammer Curls, 4x6-8
Leg extension, 4x6-8
Cable Curls, 4x6-8
15 minutes of the Stairmill at a high resistance at end of workout

Day 2: Back and Chest
Pull-ups, 4x6-8
Lat Pulldowns, 4x6-8
Reverse Decline Crunches, 4x10
High Cable rows, 3x6-8
Incline Bench Flyes, 3x6-8
Lying Leg raise, 4x10
Bent Over Barbell rows, 3x6-8

Day 3: Yoga

Day 4: Delts and Hamstrings/Glutes
Lateral raises, 4x15
Seated Overhead Press, 4x15
Leaning Single Arm Lateral raises, 4x15
Barbell Deadlift, 4x15
Plié Squats, 4x15
Glute Kickbacks, 4x15
Switch Lunge Jumps, 4x15

Day 5: triceps and Calves
Cable Pressdowns, 4x6-8
Close Hand Pushups, 4x6-8
Alternating Arm rear Delt raises, 4x6-8
Standing Calf raises, 3x15-20
Leg Press Machine Calf raises, 3x15-20
15 minutes of high intensity Treadmill at end of workout

Day 6: rest

Day 7: Sprinting and Plyometrics
Jog, 3 minutes
Sprint and recover, 3 minutes
Push-ups, 3 minutes (30 seconds push-ups, 15 seconds rest)
Long Jumps, 2 minutes Crunches, 2 minutes
rest, 1 minute
repeat 2 more times
Bent Over Barbell rows, 3x6-8

Team Fitbody

Part of training with Julie can involve participating in her Team FitBody program. Team FitBody is a group of women who train with Julie and meet several times during the show season to go over contest preparation and presentation. I met the team for the first time in January. Let's just say it was a great day! It was amazing to meet a group of women who are so motivated and inspiring. Some are very experienced and others have never touched a stage - they are all committed to a healthy lifestyle and I loved it. I couldn’t wait to get to know everyone and I was confident I had just made lifelong friends. I also learned about posing - which WOW! - did I need work on, suit selection, and I also had my body composition done. The moment I got home after the meeting I was so ready to go, I went online and looked at suits. Be prepared – they are not cheap. I ordered a red suit, had it altered and it turned out perfect! Definitely start looking for a suit as soon as you decide you are going to compete. Some custom suits can take several months to receive. I also ordered my 4.5-inch heels and booked my tanning, make-up, and hair appointments for show day! Planning is essential during your journey.

I’m not sure where time went between my Team FitBody meeting and stepping on stage March 24, 2012. Time absolutely flew by. I made it through the challenges of travel-ing (just check a suitcase – TSA with pills, powders, and Tupper Ware containers is a huge hassle), suffered through the stomach flu, busy times at work, and the usual craziness that life brings. And then before I knew it, I was on my way to Kentucky.

My first show, the NPC Northern Kentucky arrived! Was I ready? Could I do this? It was everything I had dreamed about and more. No I didn’t win, I didn’t even place, but I felt by stepping on stage I had won. I had my spray tan on (my skin was darker than I thought possible), my makeup all glammed up, and my hair done! The day of the contest began with a competitors meeting at 9am. Following the meeting, the pre-judging began. The show was huge with almost 400 competitors! Talk about overwhelming. My moment came at about 1pm when I finally got to take the stage after anxiously awaiting my moment. I was shaking. I messed up my posing. But it felt glorious! I had made my dream come true. All of the hard work was laid out on stage and it felt great. The rest of the day was filled with meeting competitors from all over and spending time with my family. Finals took place at 6pm that night and I got to step foot on stage one more time. This time, I corrected my posing and wasn’t quite as nervous. It was surreal to see such a large crowd. One of the best parts of the evening was watching several of the Team FitBody women win. Looking back, I wouldn’t change a thing about that day. It will be a fond memory in my heart forever. I cannot wait for the shows to come!

Advice for a First-Timer

My advice for first time competitors would be to take this journey for your self. realize that the reason you began your journey to stage may change along the way. embrace this change. Accept you may not win your first show, or even your second. Step out of your comfort zone. It will positively change you in ways you couldn’t even imagine. Take pride in your accomplishments, big or small. Shake off your failures and turn them into successes. Take time to reflect on how amazing you are. Share your experience with someone who has never set foot in the gym and the woman who has won numerous shows. embrace the changes your body makes along the way, and never take for granted what your body can do. Don’t forget to thank everyone who helps you along the way, or to apologize for sometimes having a bad day. remember most people will think you are crazy for carrying chicken breast in you purse and waking up at 4:07am for your first cardio session of the day. realize everyone may not understand your journey, but it is yours to share with the world, and one that is certain to forever change your life and those around you in the most positive way.

Hire an experienced trainer. Find your “Julie.”

  1. Become a planner. Plan your meals. Plan your workouts. Plan for show day!
  2. Be ready to laugh one minute and cry the next. This is just as much and even more of an emotional journey than it is a physical.
  3. Learn to pose. You will work too hard to get to the stage to not know what you are doing. Buy a DVD or attend posing classes.
  4. Have a support team. You cannot go through this journey alone. Family, friends, co-workers and your trainer will serve as your biggest advocates if you let them.
  5. Have fun! You are blessed to be able to take this journey. enjoy it.

Sick and Skinny to Master’s Bikini Champion: How I Did It

At a Glance: Stacey Grubbs

Age: 36

Occupation: Photographer

Family: Husband Bill of 8 years, 2 sons, Will 4 years old & Alex 14 months

Residence: Erlanger, KY

Years training: off and on for about 8 years, training to compete, 8 mos.

Height: 5'10"

Weight: 135 (off-season), 140 (contest)

Favorite Bodybuilding Meal: Oatmeal with a scoop of vanilla UMP & blueberries, and UMP pudding

What would you recommend to someone who has never used Beverly supplements before: The UMP for sure! It took me years of wasting money and being stuck with horrible protein powders before discovering UMP. And I will NEVER go back!

Music: Beastie Boys, 50 cent, old school hip hop!

Most Inspiring Book: The Bible

Hobby or interests outside bodybuilding: I love taking pictures and traveling! The combination of the two is even better!

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

I was always the tallest girl in my class ever since i started school! and not just the tallest, but also always the thinnest! I hated being both! My mom was called to school on a few occasions and questioned on whether or not I had an eating disorder. Thankfully, i never had an eating disorder, just never could gain weight. as an adult I continued to be too thin. a lot of this stems from having had stomach issues and being diagnosed with IBs in my mid 20’s. due to this, i was very limited as to what i could eat without getting sick. My diet usually consisted of nothing but carbs, pasta, rice and bread. Very rarely would I eat vegetables or any type of protein.

I started to go to the gym to try to put on some muscle, but with not eating right I gained nothing! I was very unhappy with my body and wanted to look healthy! after having
my second child, I remembered the name of a trainer that someone had told me about, Julie Lohre. so I looked her up and exchanged emails with her. shortly after, I joined her Team FitBody. When she saw my photos, she said that if I was really motivated I could be ready to do a show as soon as 8 weeks. I thought, “This woman is crazy!” But, I did what she told me to do in the gym and ate what she told me to eat (my meal plan being based around my dietary restrictions). as the weeks went by I started to gain weight and muscle. When the 8th week came, I was exactly where she said I would be, ready and on stage. I had dropped to 10% body fat, and gained almost 10lbs of muscle. it was truly amazing! I actually loved my body! and the best part, I was healthier than I had ever been!
it is amazing that I went from sick and skinny to healthy and fit! since beginning my training I have eaten clean, by eliminating a lot of processed foods, sugar and 80% of the carbs from my diet. now, the base for all my meals is protein. and another thing that is truly amazing, I have had almost no attacks of IBS!

My Bikini Diet

I am very lucky as far as diet is concerned! My contest diet contains two cheat meals each week up until the last 4 weeks out from a show. I take them out at that point. This is what my typical meal plan is like on a daily basis:

Meal 1
2 eggs/ 5 egg whites
1 cup oatmeal (1/2 scoop UMP Vanilla) with ½ cup of blueberries

Meal 2
2 scoops of UMP chocolate for shake
1 medium banana

Meal 3
5 oz. of chicken, 2 pieces of Ezekiel bread
¼ avocado
1 cup veggies (usually broccoli)

Meal 4
Large salad with 7 oz of chicken, salsa and 2 tbsp of low fat dressing

Meal 5
6 oz. of chicken
1 cup brown rice
1 cup veggies (usually red peppers)

Meal 6
1 scoop of UMP chocolate made into pudding with 1 tsp natural peanut butter

My diet pretty much stays the same whether prepping for a show or not. I eliminate my two cheat meals the final four weeks and replace the eggs and egg whites (due to extra sodium) with fish. I also eliminate any condiments the last two days.

When I first started Julie’s program, I found meal preparation a challenge. I was just trying to make each meal as it was time to eat. I finally smartened up and started setting aside Sundays to prepare all my food and supplements for the week. now, I cook all my food at one time and store it in the fridge. That way it’s ready to eat and I can just grab it when I need it! I also do this for my supplements. I take smaller storage containers and fill each with a day’s worth of supplements. They are small and I can throw them in my cooler or purse when I head out the door.

My Bikini Body Supplement Program

UMP (chocolate & vanilla): I use this for my shakes as a fabulous snack, in my oatmeal to add some flavor and to make pudding!

Density: I take 3 right before I work out, 3 right after my work out and 3 with my lunch for losing fat and increasing muscle mass.

Glutamine Select plus BCAAs I add 2 scoops to my water and sip on it as I work out to aid recovery after a hard workout.

Muscle Synergy: I take 5 of these with my density right before I workout and 5 with my first meal for energy and to help build lean muscle and to help with post workout soreness. I also take it shortly before going on stage to give me a good pump and energy!

Ultra 40: I take 3 of these with 4 of my meals, for preservation of lean muscle mass. Ultra 40 has everything in it, protein, iron, and B 12.

Cardio

I incorporate 2-3 days of 20-minute HIIT cardio each week. Cardio can get boring if you let it. You really have to think of creative ways to switch it up! Like trying a dance class or getting out of the gym and riding a bike doing hill intervals. My favorite cardio equipment is the stair master! I also take a dance class for one of my days. I love dancing and get a great workout in as well.

Bikini Training

I work full time and have two young children, so I have to get up pretty early to get my training in. On a typical day of training I usually arise at 4am, get to the gym by 5am, and workout until 7am. at the end of my training I practice posing for about 15 minutes each day. even though I am definitely not a morning person, I honestly look forward to getting up and going to the gym.

Right now I am doing higher weight, lower reps to gain muscle in my legs. My upper body develops pretty quickly, so my trainer said unless I wanted to transition over to figure I need to stick with lighter weights on my upper body for now.

 

Monday

Legs
Delts
Abs

Tuesday

Chest
Biceps
Abs
Plyometrics
CARDIO

Wednesday

Off

Thursday

Ddelts
Triceps
Hamstrings
Glutes
CARDIO/DANCE CLASS

Friday

Back
Plyometrics
Abs

Saturday

20 minutes of cardio

I will usually add a little ab work after my cardio, since this is an area where I have a hard time gaining muscle.

Presentation for Bikini Competition

I believe that presentation is of prime importance when you are competing! For my first show I had no idea about all that goes into preparing for getting up on stage. I thought I could do my own tan, hair and make-up. Thankfully, I was advised to let someone do all that for me! When you work soo hard and spend soo much time perfecting your body for that day on stage you want everything to be perfect! now, I book my spray tan, as well as hair and make-up appointments, as soon as I register for the show. allowing someone else to do those things takes a lot of worry and stress off your plate at a time when there is al-ready a lot on it. if I order a new suit for the show, I make sure I have it in plenty of time. I start looking for the jewelry I will wear with the suit about a month in advance! I am definitely a planner!

And most important is posing! You have to really dedicate time to practice your posing! as I was preparing for my first show, Julie included times to practice our posing right along with our meal and workout plans. When I first saw this, I thought, “Why would anyone have to practice that much?” now, I know, it is something that if you don’t practice you will never be good at. even the pros incorporate posing into their daily workouts.

My first show was the NPC Kentucky Derby in Louisville. it was a great show for a first timer. as I arrived at the venue I was really nervous and did not know what to expect. Thankfully, a lot of the girls that I trained with were competing as well, so there were some familiar faces. as I sat there and watched all the girls come in I totally started to psyche myself out. You look at all these tan, beautiful, fit girls and think “Oh my gosh! What am I doing?” it is very easy to let yourself be intimidated, but that is when you have to say, “I trained as hard as these girls and I deserve to be here”.

As the time approached Julie was the back stage expediter, ushering the different classes of girls for bikini to get ready to go on. And then it was my turn! I went out there and did what I had practiced over and over again. I loved it! I was immediately hooked! When it was all said and done I ended up taking 1st place in the Masters Bikini! after I came off stage with my award I was greeted by Julie, I don’t know who was more excited, me or her!

I left that competition with many new friends that I still keep in contact with. and more of a feeling that I can accomplish anything if I work hard enough!

My path has not been easy, but it has definitely been most rewarding! I would not be able to do this without my wonderful husband and the support he has given me. My trainer, Julie Lohre, is always looking out for me and my best interests. But there is one person that I could never have done any of this without, and that is God! he provided me with the strength I needed to accomplish what I have. I can do anything as long as I put my faith and trust in him.

 

SPECIAL REPORT: The Secret to Maximizing Your Results with Pre-Workout Stacks!

Whatever your goal... BI has the “ultimate” pre-workout stack for you.

Male? Female? Over 40? Need more energy, strength, stamina, or endurance during your workouts? Want to lose weight, get cut, or gain lean muscle? Stacking can help you achieve all of the above, faster.

One of the things physique and performance athletes and fitness enthusiasts of all kinds appreciate most about Beverly products is that they can be stacked in any of a number of ways to produce synergistic effects. Be-low is a selection of pre-workout stacks designed to maximize the results of a broad range of individuals with different workout styles and goals. Choose the stack that best suits your needs. Don’t be afraid to change it up from time to time by trying a different stack from the list!

What’s the secret?

The secret to designing the “ultimate” pre-workout stack is that you must consider the following three factors:

#1: CNS

  • Your central nervous system (CNS) functions like “command central”. During your work-outs, for instance, the CNS sends signals to your muscles telling them when to “jump” (i.e. contract) and how “high” (i.e. how much force to generate). If your CNS is fatigued or has difficulty focusing (think of early morning workouts), you will be, too.
  • Nutraceuticals like caffeine (Fast-Up, 7-Keto Musclean) and n-acetyl-carnitine (Quadracarn) can stimulate your CNS. This makes you feel more energetic, alert, focused and even powerful. In turn, you will be more motivated to go to the gym and have a great workout.
  • CNS-stimulating nutraceuticals can even reduce your perception of effort. This means that working out at a higher intensity level feels easier.

#2 Muscle:

  • Particularly when you’re performing resistance exercise (i.e. lifting weights), you want to use nutraceuticals that:
    • enhance your ability to achieve a muscle pump
    • promote muscle strength, power, stamina or endurance
    • protect your muscles from catabolism (protein breakdown).
  • The pump occurs when working muscle tissue becomes filled, or “pumped” with blood. The pump is considered the hallmark of an effective muscle-building workout.
  • Nutraceuticals like propionyl-l-carnitine (Quadracarn), arginine and citruline (Up-Lift, Muscle Synergy) promote pumps by supporting vasodilation (relaxation of blood vessels). This means that blood can flow into your muscles more easily.
  • Beta-alanine (Creatine Select, Up-Lift), creatine (Creatine Select, Muscle Synergy) and betaine (Up-Lift) help your muscles delay fatigue while performing high-intensity contractions. This means you can perform more reps with a given weight, or take shorter rest periods between sets.
  • Carnitine (Energy Reserve, Quadracarn) can also help delay fatigue, especially during intense or long cardio workouts requiring stamina or endurance.
  • Glutamine and BCAAs (Glutamine Select) support muscle protein synthesis (anabolism) and help combat excess muscle protein breakdown (catabolism).

#3 Fat Burning:

  • We all know that to lose fat (and weight), your metabolism must burn fat faster than it stores it on your body.
  • We usually think of cardio workouts as the best place to burn off fat. Cardio is certainly a great way to stimulate your metabolism to burn fat faster. This is partly because it typically involves using large muscle groups (especially the legs) for a sustained period of time.
  • Nutraceuticals like 7-Keto (7-Keto Musclean) and caffeine (found in 7-Keto Musclean, Fast-Up), both of which stimulate thermogenesis, can help you take fat-burning to the next level during (and after) your cardio workouts. By increasing thermogenesis, more calories are burned off in the form of heat, instead of being stored as fat.
  • Carnitine (Energy Reserve, Quadracarn) also supports fat-burning. It is required to carry fat inside the mitochondria of muscle cells and other types of cells where it is burned to provide energy.

MUSCLE PRE-WORKOUT:

Goals & Benefits: Lean muscle mass and tone, muscle pumps, strength and power.

Applications: Typical resistance exercise workouts used for bodybuilding, figure or fitness.

Products (combine or “stack” together):

1. Fast-Up:

  • Suggested Use: Take 1-3 capsules 15-30 minutes pre-workout.

2. Up-Lift:

  • Suggested Use: Take 2 full scoops 30 minutes pre-workout. Refer to mixing instructions on product label.

3. Creatine Select:

  • Suggested Use: Take 1-1.5 full scoops 30 minutes pre-workout. Refer to mixing instructions on product label.

Caffeine-Free Option: Up-Lift and Creatine Select, but replace Fast-Up with:

1. Quadracarn:

  • Suggested Use: Take 3 tablets 30-60 minutes pre-workout.

CARDIO PRE-WORKOUT:

Goals & Benefits:: Fat burning, weight management, energy, focus, overall performance

Applications: Typical cardio workouts used for fat burning and weight management.

Products (combine or “stack” together):

1. Fast-Up or 7-Keto Musclean:

  • For energy, focus and overall performance, take Fast-Up. Suggested Use: Take 1-3 capsules 15-30 minutes pre-workout.
  • For energy, fat-burning and weight management, take 7-Keto Musclean. Suggested Use: Take 3 cap-sules 30 minutes pre-workout. Refer to product label for complete instructions.

2. Up-Lift:

  • Suggested Use: Take 2 full scoops 30 minutes pre-workout. Refer to mixing instructions on product label.

Caffeine-Free Option: Up-Lift, but replace Fast-Up or 7-Keto with:

1. Quadracarn:

  • Suggested Use: Take 3 tablets 30-60 minutes pre-workout.

 AGE 40+ MUSCLE PRE-WORKOUT:

Goals & Benefits: Lean muscle mass and tone, muscle pumps, strength and power.

Applications: For men and women 40 years of age and older.

Products (combine or “stack” together):

1. Fast-Up:

  • Suggested Use: Take 1-3 capsules 15-30 minutes pre-workout.

2. Muscle Synergy powder or tablets:

  • • Suggested Use (powder): Take 1-2 full scoops 30 minutes pre-workout. Refer to mixing instructions on product label.
  • Suggested Use (tablets): Take 8 or more tablets 30 minutes pre-workout. Refer to product label for complete instructions.

3. Quadracarn:

  • Suggested Use: Take 3 tablets 30-60 minutes pre-workout.

Caffeine-Free Option: Same as above, Muscle Synergy and Quadracarn, but replace Fast-Up with:

1. Up-Lift:

  • Suggested Use: Take 2 full scoops 30 minutes pre-workout. Refer to mixing instructions on product label

STAMINA PRE-WORKOUT:

Goals & Benefits: Stamina (i.e. the ability to sustain a high work rate)

Applications: High-intensity interval training (HIIT), CrossFit-, P90X-, Boot Camp, Tabata-, and Insanity-type workouts.

Products (combine or “stack” together):

1. Fast-Up:

  • Suggested Use: Take 1-3 capsules 15-30 minutes pre-workout.

2. Creatine Select:

  • Suggested Use: Take 1-1.5 full scoops 30 minutes pre-workout. Refer to mixing instructions on product label.

Caffeine-Free Option: Replace Fast-Up with:

1. Up-Lift:

  • Take 2 scoops 15 minutes prior to workout

1. Quadracarn:

  • Suggested Use: Take 3 tablets 30-60 minutes pre-workout.

"Before every workout I take 3 Fast Up for instant energy that lasts through my workout, without the crash. That is very important to me, considering I workout in the middle of the my workday, and have to see clients for 4 more hours following my workout.

In addition to Fast Up, I take Glutamine Select and Muscle Synergy. I am back to working out hard 5 days a week. It’s imperative that my body can handle this type of regimen. I’m not getting any younger as I get closer to the big “40”!

Glutamine Select pre and post workout is essen-tial for recovery. An added benefit is that the branch chain aminos that are so abundant in Glutamine Select, allow my body to use the BCAAs instead of my muscle tissue while I am cutting fat (spare muscle tissue!).

While I’m cutting fat right now, my carbohydrates have been slightly reduced. Muscle Synergy helps me keep the fullness that can sometimes go away while shedding body fat. I realize many people take Muscle Synergy for the “Pump” and the vanity reasons that come with it. What they might not understand is that this “Pump” allows for greater protein synthesis (muscle growth!)."

Sincerely,
Brian Wiefering, www.wiefit.com

Products (combine or “stack” together):

1. Fast-Up:

  • Suggested Use: Take 1-3 capsules 15-30 minutes pre-workout.

2. Glutamine Select:

  • • Suggested Use (powder): Mix 2 full scoops with 12-16 oz of water in a shaker bottle. Drink half of the contents of the bottle immediately pre-workout. Drink the remaining half 60 minutes into your workout or sip throughout if possible.

3. Energy Reserve:

  • Suggested Use: Take 2 tablets 30-60 minutes pre-work-out (ideally with your carbohydrate-containing meal).

Caffeine-Free Option: Omit Fast-Up, add Up-Lift.

 

 

 

 

Pre Workout I take 1 serving each of 7 Keto, Lean Out, Ultra 40, Energy Reserve and Up-Lift. I do 30 minutes of cardio right after lifting. I consume a mixture of
2 scoops Glutamine Select mixed with 2 scoops Muscle Provider vanilla while doing cardio. - Steve Mousharbash

 

 

 

 

15 minutes before working out I mix 1/3 cup oat bran, ½ scoop vanilla UMP, 1 scoop Creatine Select, and 1 scoop Muscle Synergy powder in 6 oz. water and drink it. I sip Glutamine Select throughout my training session. – Jennie Gray

Setting Up My Master’s Figure Game Plan

At a Glance: Danielle Smith

Age: 46

Occupation:Stay at home mom

Family:Married for 15 years to my best friend Lee. Mom to Sam, 12 and Lily 9

Residence: Pickerington, OH

Years training: Dancing since 13, gym training 26 years, current trainer 7 years, competition training 1 year.

Height: 5'8"

Weight: 133-135 (off-season), 129 (contest)

Favorite Meal: UMP pudding mixed with 1 tbsp. peanut butter and straw-berries without a doubt!

Favorite Supplement: I can’t pick just one; they’re all instrumental to my success. But if I have to, it would be Glutamine Select w/BCAA’s and Muscle Synergy. I can’t separate the two. With Glutamine Select, I can get through 5 straight days of hard training and still feel great. Muscle Synergy (MS) has had a huge impact on my muscular development and size. I drink 2 scoops of MS 10 minutes before my workout and get a dramatic pump. I also sip this before pre-judging and it definitely does the trick.

What would you recommend to someone who has never used Beverly supplements before: This is an easy question to answer because I am continually telling friends about Beverly products. First what are their goals? Secondly, call the Beverly 1-800-781-3475 Customer Service number and speak to their highly educated specialists. The way you are walked through the programs puts you right at ease. There is no pressure to purchase more than you need, just what is essential. I am always giving scoops of UMP Chocolate away for friends to try. That seals the deal!

Music: BRMC, Kings of Leon, The Black Keys, Cage the Elephant and AC/DC for leg day.

Most Inspiring Book: Even the Stars Look Lonesome by Maya Angelou

Hobby or interests outside bodybuilding: Traveling, adventures with my family, searching antique shops and watching my kids having fun.

Words to live by: Try everything that can be done Be deliberate. Be spontaneous Be thoughtful and painstaking Be abandoned and impulsive Learn your own possibilities - George Bellows

Almost a year ago to the day, one of my best friends, Debbie, challenged me to join her in participating in the bikini division of the NPC Natural Ohio show. Neither of us had ever thought of competing, but I had been training with a group for years. I had no idea where that challenge would lead. Once committed, we were “all in” and needed a game plan. I knew that if I wanted to be my best, I had to surround myself with the best. Knowing nothing about competing, I searched for someone that could help me learn how competitions were run from A-Z.

I found Julie Lohre on-line and immediately signed up for her “Mock Competition”. This event could not have been more suited to our needs. Once meeting Julie, and being a part of that learning experience, we knew we were headed in the right direction. Needless to say, after attending her “Mock Competition”, we were 100% even more committed and inspired.

Julie also introduced me to Beverly International supplements. I had pre-ordered my “bikini package” of supplements and happily went home with a box of UMP Chocolate, 7-Keto, Lean Out and Fit Tabs. I had tasted many other protein powders, but clearly UMP was like no other. The quality of every item was far superior to anything I had ever taken.

The contest came and I placed lower middle of the pack. I decided to make another go at it, but would switch from Bikini to the Figure division instead.

Now, I had to learn a whole new division and its requirements. Luckily, I knew exactly where to get help. I contacted Julie once again and signed up to be a client. The first thing I learned was that to compete in figure, I definitely had to put on some muscle size.

Training without proper nutrition and supplements would not put on size - it just kept me in shape. I couldn’t keep doing the same thing and expect different results. Julie’s first suggestion was a comprehensive supplement program to build muscle. Within weeks of starting my new supplement program, I started to notice a difference. My body fat began to drop and in my weekly photos I began to see more and more muscle definition and size.

Nothing motivates me more than a plan that works. I started lifting heavier and was continually setting new PR’s. I recovered quickly from these heavy workouts and was even seeing better hair and nail growth (thank you EFA Gold)!!!

In my first figure show, just 2 months later, I placed 2nd in Masters and 2nd in Open Tall at the Mike Francois Classic! Wow! Did that really just happen???? I signed up for the NPC Ohio last summer and placed 5th in Open Tall and 6th in Masters.

But, by far my biggest hope, dream and goal came true at the 2013 Arnold Amateur Master’s Figure Competition this year. I won my height division and 3rd over all Masters Amateur Figure. I know without a doubt this never would have been a reality without my family, my trainer, my amazing workout support group, Julie Lohre and the entire Beverly International family and community.

Diet Meal Plan

I’m not a fan of the word “diet”. To me it has a connotation of depravity, that was far from what I experienced. I prefer “meal plan”. Julie mapped out my “meal plan” strategy for the “Arnold” and it looked like this:

MEAL #1 (7:30):
1 egg + ½ cup egg whites; 1 cup mixed veggies

MEAL #2 (8:00):
2 scoops UMP (Pre Workout).

10 MIN PRIOR TO TRAINING:
2 scoops Muscle Synergy

TRAINING SESSION:
2 scoops Glutamine Select + 2 scoops Creatine Select

MEAL #3
(w/in 45 min of finishing training): 6 oz. potato, 1 tbsp. honey

MEAL #4 (1:00):
4 oz. lean protein; large salad w/mixed veggies and 1 tbsp. olive oil & vinegar dressing

MEAL #5 (4:00):
4 oz. lean protein; 1 cup rice

MEAL #6 (7:00):
4 oz. protein (I like fish for this meal); 1 small potato; 2 cups mixed veggies; ¼ cup almonds

MEAL #7 (9:00):
1 scoop UMP (mixed w/water); 1 cup berries

Julie Lohre gave me an immense food substitution list to help keep meals diverse with a variety of nutrients from different, healthy sources.

My two protein shakes, Meal #2 and Meal #7, were by far my favorite. Meal #2 is my pre-workout meal and it made me feel amazing!! I felt it gave me great strength and endurance for my training sessions. Even in off-season I still choose UMP pudding as my desert. To me, it is more satisfying than ice cream!

Contest Prep Supplement Schedule

GOALS: GAIN MUSCLE WHILE LOSING FAT TAKING IN CONSIDERATION MY AGE - 46

ULTRA 40: 3 w/5 meals

MASS AMINOS: 3 w/5 meals

7 KETO: 3 in am / 3 in pm

LEAN OUT: 2 w/5 meals

MUSCULARITY: 2 – 3 X a day

CREATINE SELECT: 2 scoops during training

FIT TABS: 2 – 2 X a day

JOINT CARE: 2 – 2 X a day

EFA GOLD: 2 – 2 X a day

QUADRACARN: 2 – 2 X a day

MUSCLE SYNERGY: 2 scoops pre workout

GLUTAMINE SELECT W/ BCAAs: 2 scoops during workout

UMP: Chocolate, Vanilla, and Cookies & Crème

What I have discovered about the Beverly family is that their Customer Service can’t be beat. I have called so many times with questions and each and every time hung up knowing I was given the best game plan possible. Each representative really cared and would go at great lengths to make sure each supplement and usage was explained. One of the first things they’d say to me was, “Do you have a pencil and paper ready?” That let me know they were serious and had my best interest at heart.

Cardio

I picked what I enjoyed most for cardio. My preference was interval running and the stair mill. I needed to concentrate on on my glute/ham tie-in and both of these exercises target this area. I did cardio 3 times a week for about 20-minutes per session.

Training

I have been with my trainer Brian Taylor for 7 years, ever since moving from San Diego to Columbus. It’s hard to put into words what he has done for my health and how this has shaped my life. I work in a group and this motivates me like nothing else. These amazing women help push me far beyond what I could do on my own. We see each other almost everyday, share our daily exercise and eating struggles, and push each other to be better than we were the day before. Brian has us doing HIIT sessions and always incorporates stretching throughout. The stretching and my Beverly Glutamine Select w/BCAA’s are absolutely paramount for recovery. I train hard 5 days in a row, take a day off, and go right back to another 5 days feeling 100% ready to go.

Presentation

So many months of prep and now comes the day to show off all of your hard work and dedication. It’s a showcase like nothing else. For me everything becomes a checklist: spray tan (check), competition suit (check), heels (check), jewelry (check), and the list goes on. It is beyond motivating and inspiring once you are backstage with your fellow competitors. You would think that it would be a fierce, non-friendly atmosphere, but it’s just the opposite. Competitors helping competitors - fix suits, pining numbers on, and calming each other’s nerves. EVERYONE has trained hard – we have all relatively done the same sort of prep to get to this spot on this day. Competition day is when reality hits – your time to shine and give it all you got. You walk out on stage, hold your head up high; show off all of your hard work, sweat and tears. I think it would be incredible to hand every participant an award, because every person there is a winner. They did it! They put in the time, the hard work, the strain on families, on themselves and they stuck it out until the end. They completed the journey, and for that there is no trophy that can replace their sense of accomplishment.

Conclusion

Once I began to see what my body would do and how I felt, I realized that this was becoming more of a lifestyle for me. I love how I feel when I eat clean, exercise regularly and get a good night sleep. It has definitely crossed over into my family life as my amazingly supportive husband, in solidarity, began to join me in my meal plan and supplement taking. He currently takes the Super Pak daily along with UMP and Glutamine Select. He, as well, has increased muscle mass, strength and overall health. In addition, it is really important to me to set an example for our two kids to incorporate clean eating and exercise for overall good health.

Every time I prep for a competition it becomes a new journey. I continue to learn more and more about how my body responds to the three key factors: train-ing, nutrition and supplements. Along with this, it is instrumental to “maintain balance”. I enjoy the discipline of eating healthy, training effectively, and staying grounded. I know that I cannot and shouldn’t maintain my competition body stats year-round. It’s just not realistic. I’m fine with that. When it is time to dial it all in, I have the game plan and am ready to get down to business.

I have to thank the entire Beverly International family for being a part of and helping me reach and go beyond all of my fitness and physique goals. At 46 years, old I feel better and I think look better than I ever have. I finally have the body I’ve always aspired to have. I think I’m developing the right mental outlook and I am gaining the knowledge to do it the right way. For me, this is priceless!

Lifetime Bodybuilder

At a Glance: Michael Sheppard

Age: 38

Occupation: Owner of Heritage Park Fitness, in Harker Heights, TX.

Education: BS in Early Childhood Development

Family: Children: two boys, Isiah 13, and Deandre 19

Residence: Harker Heights, TX

Years training: 19 years

Height: 6'

Weight: 256 (off-season), 245 (contest)

Favorite Bodybuilding Meal: Steak, rice, and salad

What would you recommend to someone who has never used Beverly supplements before: I would let him or her know that they are excellent products. I have been using them since 1999 and trust what they are supposed to do for me, my body, as well as my bodybuilding career.

Music: Kendrick Lamar, Jay Z, Metallica, Rage, Public Enemy, Lil Wayne, Jimi Hendrix, Five Finger Death Punch, Snoop Dogg, Kanye West, and Drake.

Hobby or interests outside bodybuilding: I am truly a gym rat at heart, but I do enjoy riding my Hyabusa.

Words to live by: When you go through hardship and decide not to surrender, that is strength.

Website: www.facebook.com/michaelallensheppard

I have been a competitor my entire life. From sports in high school, to college basketball, I wanted to be the best I could be. When I found bodybuilding, I fell in love.

My first bodybuilding competition was in Guam (1997). I didn’t know much about competing, but I had been training for about 5 years. The gym owner talked me into it and I was good enough to win the heavyweight division that night.

Two years later, I moved to Ft. Hood, TX and started working out on post in the same gym where Johnny Jackson once trained. At one of the shows there, I noticed the overall winner talking to a Beverly International representative named Richard Dougherty. I approached Richard and expressed interest in get-ting some diet and supplement help for the upcoming Lackland Classic (1999). Richard invited me down to his store where he taught me all about Beverly International products. Having learned the difference between BI and the other brands, I have been using BI ever since.

I dieted for 12 weeks starting at 220lbs. Contest day I was very nervous, but leaner than I had ever been in my life. I won the 198lb class and also took the overall title. After that win I was hooked, I did the 2000 Southwest Natural and took the heavyweight class. I also did the Texas State and took 5th. I was just not as seasoned as the guys competing at the state show. In 2001, I took second at the Heart of Texas competition, and third at the Texas State. I was moving forward, but I still had a lot to learn and improvements to make. More and more I saw that it is as much about symmetry and the “X-Factor” than just size and definition. I needed to bring my legs up to match my upper body.

I took 4 years off from competition to build more size in my legs and improve my proportions. I used two main strength movements for legs. Every leg day, I’d start with heavy squats and then follow them with heavy dead lifts. I know it’s not com-mon to do squats and deads in the same workout, but it worked for me and my legs grew.

I finally decided to get back on stage in 2006 and pursue my pro card with the NGA. This competition prep was the toughest yet because my sons’ mom was overseas. I was trying to run a business, train and diet for the show, and play both parents at the same time. I was in and out of fast food restaurants while trying to stay on a diet plan of some sort. At the John Colby Classic (2006) I weighed 205 and got a close second. My Beverly supplement plan was on track, but not my diet. I just wasn’t eating right. The following year my sons’ mom was home and I was able to go for my pro card again. I did the John Colby Classic again and this time won first place and took the Overall at 212lbs. I won my NGA pro card that night. At this point my friend wanted to shoot a documentary about my prep and we put a few videos online. (Google: “Mike Sheppard the Natural on you tube” to view them).

hen headed to the big NPC shows in 2011. My official comeback was at the 2011 Adela Garcia Classic where I took the overall. I felt like I kept getting better and better so I went to the Branch Warren and took a close second, then headed to the Europa and took second again. While traveling to the show I got lost the night before weigh-ins. I didn’t get checked in until 3am. Thank goodness I had my Beverly International shakes in the car. My contest weight was now up to 219.

I did the 2012 Branch Warren in Houston as a prep show for the USA’s. I did not put full attention to my prep due to work, meetings, and travel. But, I ended up taking second place to Steven Frasier. I was looking forward to a rematch with Steven at the USA’s in July.

I arrived in Vegas on Sunday night. For the week leading up to the show I ate 5 solid food meals each day and added 4 Ultra 40’s with every meal. I got tighter and tighter as I followed my supplement program which I’ve notated below. The USA was the biggest show I had ever been to in my life. 500 competitors and 40 of them were in my weight class. I was very nervous, but knew I was at my best for this show.

I was second to last to go out on stage and I had nothing to warm up with. So I looked up and saw a beam going across the ceiling. (Anyone who knows me knows that I love doing pull-ups.) I jumped straight up and started doing pull-ups. My fellow competitors were shaking their heads as they watched me doing one pull-up after an-other. You can tell by my smile on stage that I was happy to be there and for the experience. Now I know what’s next and what they are looking for. And as a footnote, Steven Frasier, remember him, the guy who beat me at the Branch Warren, he won the overall and got his IFBB pro card.

I had a few adjustments to make for the 2012 season. My supplement plan was rock solid, but I needed stricter off-season nutrition. I also needed to continue to build up my legs while backing off a little on upper body. I trained legs heavy twice a week. Although I like to stay strong, I know there is no award for strongest legs so I had to work on shape as well. I had to figure out how to balance the two. (See more about this in my training schedule.)

New challenges are ahead for me. I am in the Super Heavyweight category now and am up against a lot of people that natural bodybuilders typically just don’t go after. But I have goals. I want to win the Branch Warren. Taking second there twice is not good enough for me. I would love to qualify and compete at the Master’s Olympia. I know that I have not yet reached my best possible condition. This year I will work harder, I will perfect and tweak what needs to be done. I won’t stop. I’m hooked on Beverly International, on training and on bodybuilding competition. I’ve been a lifetime competitor, and that will never end.

Contest Diet

First and foremost let me say that nutrition is the hardest part of all of this for me. I look at dieting kind of like Lent. For about 40 days I must take things out of my diet that are impure and will harm me in the long run.

MEAL #1
1 cup oatmeal, 1 scoop vanilla UMP with 1 tbsp flax oil, Splenda brown sugar, and dried cranberries. (Occasionally I use one of the recipes from BI’s website for Protein Pancakes/ Shakes).

MEAL #2
2 scoops UMP (Pre Workout).

MEAL #3
2 scoops Muscle Provider (Post Workout).

MEAL #4
10oz chicken or shrimp; 4 cups vegetables; 1 cup rice.

MEAL #5
1 scoop UMP protein somewhere in the afternoon normally gets added in because I am so hungry.

MEAL #6
8oz lean meat; 2 cups vegetables; 1 cup rice.

MEAL #7
10oz lean meat; 2 cups vegetables; 1 cup rice.

MEAL 7 ON MONDAY AND THURSDAY HIGH CARB DAYS: 1½ cups cooked rice, 10oz sweet potato, medium banana, 1 cup vegetables, 1 tbsp. butter at the end of the day.

Competition Supplement Program

UMP, Muscle Provider, Ultra 40, Lean Out, GH Factor, 7 Keto, EFA Gold, Density, Muscularity, and ZMA. I use this entire combination because of the muscle building and fat burning properties.

MEAL #1
4 Ultra 40’s, 4 Lean Out, 2 GH Factor, 3 7-Keto, 3 EFA’s, 2 Density, 3 Muscularity

MEAL #2
UMP (2 Scoops) Pre workout for a sustained release protein source, 2 Lean Out

MEAL #3
Muscle Provider (2 Scoops) Post workout for a fast absorbing protein

MEAL #4
4 Ultra 40’s, 4 Lean Out, 2 GH Factor, 3 7-Keto, 2 Density, 2 Muscularity

MEAL #5
1 scoop UMP protein (to stave off hunger) and 2 Lean out

MEAL #6
4 Lean Out, 2 GH Factor, 2 Density, 2 Muscularity

BEFORE BED
3 ZMA 2000

Training Schedule

Monday/Thursday: Back and Chest

Tuesday/Friday: Shoulders, Bi’s and Tri’s

Wednesday/Sunday: Legs

Saturday: Off (typically)

Major body parts are trained in the morning; every evening I head back into the gym and do a small muscle group workout (20-30 minutes of Dips, Pull-ups, Abs, and Calves), practice my posing, and then do 45-60 minutes of cardio.

Presentation Tips

A basketball player practices year round, on or off-season. He never stops practicing. So, like a basketball player, I never stop. I train year round, and at 12 weeks out I kick my posing practice into high gear, holding each pose harder and holding it for progressively longer periods of time. I spend 15-20 minutes each evening working on my mandatory poses. Monitoring your posing year round really helps me identify areas where I need improvement. As the event grows closer, posing becomes more exciting than working out. That’s when I can really see how I’ve progressed from competition to competition.

Cardio

Two weeks out from every competition I love to put myself through “Hell Week” as I call it. It’s an 8-day week program. I use the stepper and add 5 minutes every day. The first day, I begin at 65 minutes and I end at 99 minutes (since my steppers don’t go to 100). The last day makes everything else seem so easy. Good luck and Godspeed. (Tip: Have really good music with you.)

My First Year In Bikini

At a Glance: Sarah Vance

Age: 25

Education: Registered nurse working in ICU

Family: My parents Pamela and Alan Vance -- both were bodybuilders who utilized Beverly International products, an older sister Shelley, my wonderful and supportive boyfriend Giev, and my child (really my dog!), Niko

Residence: Cincinnati, OH

Years training: 3 years

Height: 5'5"

Weight: 120-122 (off-season), 115-118 (contest)

Favorite Fitness Meal: : I look forward to two of my meals every day. The first is UMP pancakes with a side of turkey bacon. The second is Chocolate UMP mixed into a pudding with cinnamon and peanut butter. During the off season, I put nonfat cool whip and a banana on top for a banana split taste. It is amazing!

Favorite Supplements: UMP powders are my favorite because of their taste and versatility. You can bake with them, mix them into a pudding, or make a shake when you are in a rush. UMP tastes amazing and is like a sweet treat. My second favorite is Glutamine Select. The flavor is very refreshing and it really helps me power through intense training sessions.

What would you recommend to someone who has never used Beverly supplements before: I recommend they try UMP. One of the major issues people have when dieting is dealing with their sweet tooth. UMP tastes so good that it virtually eliminates sugar cravings. I guarantee there isn’t a better tasting protein powder on the market.

Music: When in the gym, I usually listen to a dance station on Pandora. If at home reading or cooking, I listen to classical/orchestra type music. I love all music, except country!

Hobby or interests outside fitness: Dancing, cooking, and relaxing.

Reflecting on my current state of affairs, I was turning twenty-five, overweight, and unhappy. I knew I needed to reinvent myself. “Is this the best I can be? Am I the healthiest I can be? Is this the best physique I can offer myself?” I decided it was time for a major lifestyle overhaul.

Growing up, both my parents were active bodybuilders, so my decision to start my over-haul by going to the gym should be no surprise. I loved lifting, but did not have a concrete goal until I attended the 2012 Arnold Expo. My goal crystallized when I saw the bikini competition. I thought, “This is what I want to do.” I wanted to become what each competitor portrayed onstage - a healthy, fit, and genuinely happy individual.

For my first competition, I had to drop a significant amount of body fat. I dieted hard, trained hard, and believed in myself. I also learned a valuable lesson; next time if I stay within 5lb of my stage weight competition prep will be a lot easier. I followed that rule for my next round of competitions and have been able to make lean muscle gains while keeping body fat to a minimum. I am coming in ahead of schedule because I didn’t go crazy during the off season. I also learned to be patient and trust that if I stick to my plan, my body will do what it is supposed to do. That said, here’s my plan. Why don’t you give it a try?

Nutrition

My typical meal plan is six meals spread throughout the day over a 12 hour window. I drink a gallon of water each day and try to keep my meals at 2-3 hour intervals. This helps me stay sufficiently full and not suffer extreme hunger pangs or cravings. Even though my food choices are limited, I vary the way I cook, season, and present my food so it is more appetizing and does not become monotonous. I have two large food prep days each week when I cook everything and portion it into my Tupper-ware. This way there is no room for error and no guess work to what I am going to eat throughout the week.

MEAL #1 (9 AM)

2 slices low fat turkey bacon, ½ cup dry oatmeal, 2 scoops Beverly International vanilla UMP, 4 egg whites. I mix the oats, UMP, and egg whites all together with some cinnamon and make pancakes. I usually drink black coffee with this meal.

MEAL #2 (11 AM)

Apple with 1 tbsp peanut butter; 4oz nonfat Greek yogurt or 2 pieces of lite mozzarella cheese sticks

MEAL #3 (1 PM)

4oz chicken breast; 1 cup mixed veggies (I prefer grilled peppers and onions); 6oz sweet potato; and a side salad with olive oil and vinegar dressing

MEAL #4 (4 PM)

2 scoops of Beverly International Rocky Road UMP and cinnamon mixed into pudding

MEAL #5 (6 PM)

Steak fajitas - 3oz lean steak, a cup of veggies, and 2 low carb tortillas

Fortunately, during my last contest prep, I had the luxury of having 200 flex calories each day. I can use these remaining 200 calories to eat any ‘clean’ foods. Below is what I usually ate.

MEAL #6 (9 PM)

2oz sliced turkey breast, 2 tbsp hummus, and carrots; or if I have a sweet craving, I will mix UMP chocolate with a CarbMaster yogurt.

My macros and calories may change as I go through prep based on what I need at the time to present my best physique possible.

 

Supplements

A structured meal plan must go hand in hand with a structured supplement plan in order to attain maximum results. The staples of my plan whether I am in the heart of contest prep or in a maintenance stage are Beverly International’s Lean Out, Fit Tabs, Glutamine Select, and Density. I typically add 7-Keto to aid in dropping body fat and appetite suppression as I get closer to the contest. My supplement regimen looks like this:

Supplement Schedule

2 Lean Out taken 5 times a day before meals to help trans-port fat to be used for energy

3 Density tabs 3 times a day to help maintain my lean muscle

1 capsule of 7-Keto twice a day -- one prior to fasted cardio, one before my 1 pm meal

1 scoop Glutamine Select pre-workout to aid in muscle recovery

1 scoop of Muscle Synergy pre-workout for maintaining lean muscle mass and increasing strength, it also gives me a great pump

2 Fit Tabs twice a day -- two in the morning and two in the evening. Fit Tabs are quite beneficial to overall health, and ensure that even as my diet reaches its most stringent phase, I am still obtaining all the essential minerals, vitamins, and micronutrients.

Cardio

Cardio is another important additive to contest prep. My favorite type is High Intensity Interval Training (HIIT) first thing in the morning. During contest prep I do 15 minutes of HIIT three times a week prior to breakfast. This usually consists of sprints, stair stepper, or jump rope. At times I will do all three or add in some plyometrics for variation.

I used to despise cardio; now I don’t mind it at all. The key is finding something you truly enjoy. I love sprinting. It is hard, gets my heart rate up, and also involves quite a bit of glute activation. I also have learned that mixing it up keeps me interested and my body from becoming too accustomed to one thing.

A routine that really gets my heart rate up is sprinting as fast as I can for 30 seconds, doing 20 walking lunges, sprinting for 30 more seconds, doing 15 pop squats, and ending with 30 more seconds of sprinting. Repeat that a few times and I guarantee your heart rate will rise considerably. The other benefit of HIIT is that you actually continue to burn calories for 24 hours after your session in comparison to LISS (Low Intensity Steady State) type cardio.

Training

When I am training in the gym, I am completely focused on my workout and the specific body part being worked. If you blindly go through your workout routine, you’ll only be cheating yourself and hinder your ability to better your physique. My routine usually consists of high rep, low weight supersets, trisets, and plyometrics. My heart rate stays elevated during all of my routines. I especially like to train legs and glutes. Leg day usually consists of high rep squats, lunges, and plyometric work. Top bikini competitors are known for having really high, tight glutes, and the plyometric work has really helped me in that area.

My favorite exercises for legs and glutes:

Single leg straight squats: 15 reps on each leg for three sets. These are SO hard but they really work your glutes, legs, and even your abs since you have to maintain your balance.

Single leg skip ups: 15 reps, three sets per leg

Jump squats: 15 reps for 3 sets

Jumping switch lunges: 10 reps for three sets

Bench step ups stepping down and back into rear lunges: These really make your glutes burn the entire time

Single leg plate drag: 12 reps for three sets

I promise you that these exercises will set your glutes on fire. For illustrations and descriptions of these exercises and more, go to JulieLohre.com and click on Exercise Library.

Presentation

I cannot stress to you enough the importance of your presentation. You must feel and look comfortable and confident on stage. On the day of the show you may be fatigued, excited, nervous, or all of the above. The last thing you want is to have to consciously think about each pose. I attended Julie Lohre’s Mock Competition and I will never forget her saying, “You will want to be able to pose in your sleep.” Practice your posing regularly so that when you take the stage you can demand the judges’ attention, make eye contact, and be confident in the hard work you have done. I currently practice posing a minimum of 15 minutes, 3 times a week. The more you practice, the more natural it will become.

Getting ready for a contest and competing has been an unforgettable experience. I was proud of myself for just being able to stand on stage, and then taking the overall Bikini at the 2012 NPC Kentucky Muscle (in just my 2nd show) was truly a humbling experience.

I couldn’t have done it without Julie Lohre’s Team Fitbody. After that day at the Arnold Expo, I didn’t know where to start. It was a friend of a friend who told me about Julie’s Mock Competition. I decided to give it a try and see if this was something I really wanted to do. I was surrounded by educated and strong women with beautiful physiques. Julie beamed with her love for the sport and her passion for helping people make healthy lifestyle changes. I knew I wanted to be a part of this team.

I highly recommend joining such a team if you have the chance. It’s great to go through contest prep together, share ideas, laugh about each other’s experiences, or just talk about how good ice cream sounds. I reinvented my mind, body, and soul by embracing a healthy diet, sensible workout plan, and the support of my teammates.