Four Years Twenty Pounds of Muscle

In 2010 I competed in the amateur Universe. I followed the Beverly Contest Workshop Manual to a ‘T’ including taking precise measurements throughout using Beverly’s body fat spreadsheet. I also had lots of photos taken afterward, some purposely from not so flattering angles. I compiled all this data and sat down to analyze it. My thoughts preceding each off season are threefold. First, I look at the big picture, the mile high view to see the most glaring weaknesses in my physique. Secondly, I look in more detailed fashion to determine how those weaknesses are manifested; exactly where am I weak? Third, I create a plan to eliminate them. That’s it, I keep it very simple and go to work.

My analysis of the numbers and pictures told me the following: I needed more overall mass. In particular I needed more muscle in my back. And lastly, I needed to consume more calories to support those goals while following a routine revolving around big, basic movements. In essence, I needed to eat more while doing some power lifting with additional emphasis on back work. Sounds simple enough but…

The trouble is that I am very ectomorphic. If you aren’t familiar with the term it refers to bone structure and metabolism. Ectomorphs are naturally small boned people with fast metabolisms. Endomorphs are the opposite and mesomorphs are your genetic wonders who can gain muscle easily. I have gained a lot of muscle over the years but had hit a wall in terms of caloric consumption. If you have ever had to force feed yourself you know what I mean. It is nauseating and gets old really fast. Most folks are quick to say how lucky I am but that’s only because they have never experienced it. As a bodybuilder I have done both, I have crammed food down my throat in the off season and dieted for shows and I can tell you neither is a picnic. I just didn’t know how I was going to eat any more food on a consistent daily basis.

I needed to find a way to supply my body with additional calories, especially protein, without overly filling my belly or adding to my already extensive food prep. I searched the Beverly website for a day or two and pulled out my old No Nonsense magazines, flipping through hoping to find an article that might pertain to my plight. I found the solution by chance in the form of an old ad for Ultra 40 liver tabs. In that ad it said that by combining Ultra 40 and Mass aminos several times daily a person could gain up to five pounds of muscle yearly. Don’t get me wrong, I was no stranger to either prod-uct. However I had only used them religiously pre contest main-ly to stave off hunger between meals. The thought of using them extensively in the off season sounded really appealing. This way I wouldn’t be bloated and there was no food preparation involved. I don’t believe in doing anything half way so I planned to use 8 of each after each meal. I figured I was approaching my genetic limit so it would be twice as hard to gain that five pounds as for a normal person. What could it hurt? Even at that heightened intake it was cheaper than buying another thousand calories of food daily.

I also cranked up my consumption of the new Mass Maker Ultra. I admit that wasn’t really a conscious decision but just kind of happened because I really like the taste. I followed the meal plan I had in the past from Beverly designed for a 225+lb guy, with a few added calories. Here’s how it broke down:

Meal 1: 6 whole eggs, 8oz ground turkey or beef, small amount of cheese, salsa; 1 cup oatmeal, honey, almond butter and added one scoop of UMP, and some apple juice

Meal 2: 3 scoops of UMP or 4 scoops of Provosyn, 2 tablespoons of flax seed oil. I combined this with one scoop of Mass Maker Ultra and followed it with an apple.

Meal 3: 10oz ground turkey or beef (cooked amount); 1 cup lentils or rice and a large mixed salad with olive oil and balsamic vinegar.

Meal 4: Repeated Meal 2. Since this was usually my pre workout meal I would mix in two scoops of Mass Maker Ultra, sometimes three. I wish shaker cups were larger!

Post workout: I would immediately drink another 2-3 scoops of Mass Maker Ultra mixed in juice.

Meal 5: Basically this was a repeat of Meal 3. I often steamed the vegetables and made a large stir fry.

Meal 6: Protein pudding! 3 scoops of UMP, almond butter, honey and a cup of cottage cheese. I added apple juice or kefir and made it into an ice cream type consistency.

In addition to this I always had a Super Pak, Creatine Select, QuadraCarn and Lean Out, which I take in the off season for the cardiovascular benefits, not fat burning. I used two Multiple Enzymes, sometimes three, be-fore meals and used Up-Lift before every workout. I also used Muscle Synergy sporadically, probably every other month.

This did not constitute a change from my former eating habits. The change was from the Ultra 40 and Mass aminos. I took 8 of each before or after each meal and often during workouts. I went through thousands of those little gems. Since the diet was the same as before and this was the only addition I knew this would be a valid experiment to determine their merit. The frustrating part was how slowly it progressed; it is very easy to second guess yourself and want to try something else because the scale is barely moving. Even at the best rate of five pounds yearly it only breaks down to less than half a pound monthly! During those times I would re-mind myself to stay the course and give it a solid chance. Whether it is a meal plan or workout I believe you need to follow it precisely for at least six months before passing judgment. So I toiled on and faithfully observed the plan.

One quick note: I cannot stress enough the value of Beverly’s most economical supplement, the Multiple Enzyme Complex. In my experience ectomorphs like myself often do not secrete sufficient gastric enzymes to allow for the digestion of large quantities of food. This may be why their stomachs tell their brains that they are not hungry. Taking just a couple of these before a big meal makes the difference between being uncomfortably bloated for hours or feeling normal. Remember, it isn’t what you eat, it’s what you absorb that matters. Multiple Enzymes are an absolute must on a weight gaining diet.

I also keep logs in the off season though not as detailed. As I progressed through 2011-2014 I compared my body weight, strength levels and abdominal skin pinch measurement to those from previous off seasons. My body weight had not sky rocketed but was gradually climbing. My strength levels were higher and at a lower body weight than at previous personal bests. And my belly fat was considerably less. Overall I was carrying more lean mass at a lower body weight which brought me some mental comfort. I didn’t get too excited though as I knew that true gains could only be ascertained by comparing contest to contest, when all the fat had been stripped away. I eventually plateaued at 217 and decided it was time to solidify the gains I had made.

Training

Let’s step back and look at the training plan I followed in con-junction with this meal plan. As a competitive power lifter I have always favored strength oriented routines like the periodization plan detailed in an old NNN issue (“A 12 Week Training Cycle for Muscle Size and Strength”, No Nonsense Vol 12, #3). Any one is welcome to contact me for a spreadsheet copy of this excel-lent routine. I have used it many times with great success, gaining lean mass and strength steadily. I went through four full cycles of this then incurred an elbow injury requiring surgery. Rather than lay around and fatten up (or skinny up in my case) I decided to employ the Smolov squat routine since it required no upper body work whatsoever. I wouldn’t wish that program on my worst enemy but man, did it work. I put over 70lb on my best squat over the course of three months and found my upper body had responded as well; proof of the power of systemic growth exercises like the squat. After that I returned to the periodization plan for several more cycles. I was steadily growing and things were going well. Then I got greedy…

A Year Wasted

I became enthralled with a popular training method followed by many elite powerlifters. I thoroughly studied this unique and com-plex methodology and purchased quite a bit of new equipment in order to give the program my best shot. I desperately wanted this to work. I went for it for a full year. Then I compiled my data again and analyzed the results. A year wasted! At the end of the day my lifts had stalled and my lean mass hadn’t budged. And my target body part, the back, had suffered most! I couldn’t afford to lose any more time, I had to return to what worked FAST. So it was back to the periodization routine that had never failed me. The lesson I learned was to stick with what works.

Pre Contest Nutrition & Training

I continued with the Beverly periodization routine until the end of April, 2014. I wanted to compete in the fall and knew I would need to dedicate at least five months to the process. With my me-tabolism crash dieting is a major no-no. I have to go easy or I risk burning up whatever I may have built in the off season. Using the Beverly International Pre Contest Workshop manual as a guide here is what I formulated to bring me into top shape by October:

2 months of the 2 on, 1 off routine while following meal plan 1B.
2 months of the 4 on, 1 off routine while following meal plan 2B.
1 month of 3 on, 1 off routine while following meal plan 2C.

Note: If you are lucky enough to own the Pre Contest manual, you’ll find the nutrition plans referenced on pgs 15, 21, and 22. The training programs can be found on pgs 39-42. If you do not own the Pre Contest manual, you can still use the “Solutions” section of the BeverlyInternational.com website to access the plans. You’ll find the diets in the “Beverly Nutritional Programs” section:

Meal plans 1B and 2B are comparable to the “Gain Muscle and Lose Fat Plan”
Meal plan 1C corresponds to the “Male Bodybuilding Pre Contest Nutrition Plan”

The training programs are illustrated in the “Training” section under the heading PreContest Training Program.

The only change I made to the meal plans was the frequency of Carb Up meals. I know my metabolism pretty well and I know when it is telling me to eat. The meal plans called for Monday/Thursday Carb Up Meals but I added a third and often would have Saturday as a ‘free day’ where I would re-ally stuff in the calories. This wasn’t lack of discipline, this was twenty years of experience of listening to my body. At the end of the day (or the contest) it isn’t who deprived them-selves the most who wins, it’s who looks the best. And I knew that if I pushed it too hard too soon I would burn muscle.

I followed the workouts precisely. I added a pulley set up to my home gym so that I could do smaller moves like pushdowns and cable rows and even got a set of Power Block dumbbells for curls, laterals, etc. I kept an eye on my strength levels and pushed for PR’s up til the last month. On the days that I had more energy I would employ five sets of five on the big moves and supersets on the days I didn’t. I kept it very simple and just trained hard.

As for cardio, I didn’t do it. I am not a fan in general especially for ectomorphs like myself. I really proved this to myself in the off season. To go with the “elite” powerlifting training program that I mentioned earlier, I bought a sled, prowler, wheelbarrow and tire and performed the recommended HIIT workouts faith-fully. Like I said, if I sign up to do something I go all-in. And I watched my lifts drop as my frustration climbed. Maybe it works as a conditioning tool for some but in terms of fat loss for me I will take proper dieting over cardio any day.

Final Results

So the day of the contest, the WPAA Troy Alves Classic, finally rolled around and I won my class. A judge said I was the most conditioned guy in the whole show, a testament to Beverly’s con-test prep wisdom. Just as importantly, I had new measurements and photos to analyze. Here is the hard data from the day before the show in 2010 and again in 2014:

2010: 154.4 lb of lean mass, 8.6 lb of fat
2014: 175.9 lb of lean mass, 8.1 lb. of fat
Net result: 21.5 pounds of muscle gained, .5 lb. of fat lost

Now that is what I call progress! Since the training was largely the same as before (I even lost a year) and the meal plans were identical I can safely assume the difference was due to the addition of Ultra 40 and Mass Aminos. I felt this was a very valid study under controlled circumstances with minimal variables, at-testing to the worth of these products.

In my opinion an average of five pounds of muscle gained yearly for the average lifter is a best case scenario. The genetically gifted or chemically enhanced might scoff at these numbers but I am truly pleased. I highly recommend employing this tactic to anyone interested in gaining lean mass with minimal investment. I also feel they are key to maintaining that mass while dieting. To those who may shirk at the thought of ingesting so many pills daily, allow me to briefly toot my own horn: I suffer from dysphagia, a condition that causes difficulty swallowing and frequent choking. Therefore I must chew each and every one of these tablets. If you truly want progress you will find a way.

I am hardly the first person to discover the power of this combination nor am I the first to reap its benefits to this degree. I hope others will read this and decide to give it an honest try. As hard as we work in the weight room I feel that taking a few dozen of these pills daily is a minor inconvenience at most. Take 4 of the Ultra 40 and 4 of the Mass Aminos with each meal this off season and note the impact it has on your own physique. I believe you will be very pleased with the results.

PostScript

I was very pleased with my conditioning and knew that Beverly had contest prep down to a science. Boy was it nice to be working with a tried-and-true outfit instead the many self-proclaimed gurus in the area. I listened to the insanity that other competitors went through at the instruction of their local wizards and knew they had compromised their conditioning. I tried to keep to myself but eventually some fellow competitors asked about my own prep. When I told them how simply I had done things, like not even doing a ‘peak week’ they scoffed. However when my clothes came off a little later they were suddenly silent. Eventually they all asked me who I trained under and how much it cost. When I told them of Beverly’s free information and programs on their website, I thought they might cry! Again the moral here is to stick with what really works, in this case a company with nearly half a century’s experience working with thousands of bodybuilders. A company that cares about more than just their bottom line. What ‘team’ am I on? Beverly!!!

From 10th Place TO FIRST Here’s How I Did It!

Age: 29

Family: Fiance, Daughter, 6; Son, 3

Occupation: Director of Sales and Marketing, Total Nutrition Shop, Sheffield Village, OH

Residence: Cleveland, Ohio

Years training: 3

Height: 4'11"

Weight: 128 (off-season), 117 (contest)

Favorite Bodybuilding or Fitness Meal: Flank Steak, Sweet Potato, Grilled Asparagus with Salad

Favorite Supplements: Glutamine Select and Muscularity!! They were integral to maintaining my muscle mass while leaning down. The pharmaceutical grade quality ensures great results.

What would you recommend to someone who has never used Beverly supplements before? Hands down I would recommend they start with UMP! It tastes delicious and is second to none with regards to nutritional benefits.

In my CD player: Rob Bailey and the Hustle Standard

Hobbies or interests outside of bodybuilding: Baking (watch out for my chocolate chip cookies!!)

Words to live by: "The gratification comes in the doing, not in the results." - James Dean
“People will forget what you said, they will forget what you did, but they will never forget how you made them feel.” - Maya Angelou

My journey started on May 14, 2011, when my then husband turned off the car while the windshield wipers were still on, leaving them stuck in the middle. This action filled me with such fury that I literally exploded hours later with the birth of my second child via C-section, two weeks ahead of schedule. As with my first child, I had gestational diabetes. I had spent the last five months visiting doctors weekly, checking my sugars multiple times a day, eating on a strict nutrition plan, and giving myself insulin shots (something I had avoided with my first pregnancy). When all was said and done, I waddled into the hospital at 160lbs on my 4’11” frame and unfortunately, I did not give birth to a toddler.

Six weeks after my son arrived, I decided it was time to get my body back. I was going to do something insane; I was going to go to the gym. Nervously, I placed both of my children in the “child watch” center and I ventured into the gym wilderness. I immediately mapped out the “safe” areas which left me with the cardio machines and the group fitness classes. I tried many classes including Zumba, Aerobics, and Step. I wasn’t particularly enjoying myself in these classes nor was I very good (once the step instructor had to stop the entire class because I was so off-tempo)! I persisted and finally found a class that I actually enjoyed and did not require any K-kick, jump over step or grapevine combos. The class taught basic weightlifting, and I gradually moved my way up from the 2lb dumbbells. Over time, I began to feel more comfortable and I took the next step. I ventured out of my “safe” zone and into the machine area.

I started going to the gym in July and by October I had exhausted my training knowledge base, but still craved more, so I hired the gym’s personal trainer. She suggested that I set a goal for myself, and I very naively decided to compete in a Bikini competition the following March. The more I trained, the more I fell in love with the sport and the harder I pushed. I started taking progress photos and they added fuel to my fire. Eight weeks before my competition, I decided to switch divisions and set my sights on competing in Figure and I made what has come to be one of my fitness journey’s greatest decisions; I hired Dave Liberman as my trainer.

Our short timeline meant Dave had to teach me a completely new way of looking at fitness and nutrition, and quickly. (Needless to say, it was a tough 8 weeks.) This is when Dave introduced me to the incredible Beverly International products. Combining my new meal plan, lifting style and Beverly products, I was able to achieve the leanness necessary for Figure in eight weeks.

Through the process of leaning down it became apparent that there had been some serious damage to my abdomen from my pregnancies beyond the normal abdominal separation. The leaner I became, the more pregnant I looked. If I laid on my side my abdominals would sort of slump over in a mushy mass. Many hours were spent sobbing in frustration. I was in the best shape of my life but there I was looking 3 months pregnant and about to step on stage! I consulted with a surgeon and discovered that regardless of how many abdominal exercises I did, the damage could only be repaired surgically. He actually said that he had never seen a patient with this much damage but who could also flex their abdominals into a six pack.

Despite the abdominal difficulties, I had committed to a goal and was going to follow through. My daughter, who was 3 at the time, had grown to recognize my change in lifestyle. I wanted her to see her Mommy as a strong and dedicated woman. I hit the stage for the first time weighing 94lbs on March 23, 2012 and again one week later for the NPC Natural Ohio. I had followed Dave’s training, the nutrition schedule, and supplementation with Beverly International precisely and came in looking in the best shape of my life!

I finished 10th out of 12 girls. I stepped off stage after being in the last call-out, destroyed a chocolate chip cookie (or a dozen) and cried. What made it worse was that I still had to go back on stage for the night show. (Bodybuilding competitions are broken into two parts, the morning prejudging and the evening awards show.) I could have left, but I couldn’t let myself not finish. I took the afternoon to lament in self-pity. I pulled myself together and went back to the evening show with the attitude that it was time to celebrate my accomplishment of stepping on stage in the best condition of my life!

Two days after competing in the NPC Natural Ohio, I was rolled into the operating room for an abdominal-plasty. As it turns out, my abdomen had not only separated medially, but also horizontally. Originally, we thought that I had a hernia, but it was discovered that the abdominals surrounding my belly button had completely torn apart as well. The surgeon had to stitch my abdominal wall back together twice during surgery. It had been almost a year exactly; I was once again wrapped in an abdominal support band just as I had been after my C-section. Right then and there I committed to stepping on stage again, but only after I had appropriately healed and trained for a significant length of time.

Dave had designed an off-season bulk nutrition, supple-mentation and training program for me. I stepped back into my iron cathedral in May 2012 to implement his plan. My training split was 6 days a week, training a different muscle group each day and my lagging muscle group twice. Here’s a sample of my workout program. I’m sure that any female who is trying to develop more muscle mass will benefit from it.

Training schedule

QUADS*
Leg Extension: Warm up
Superset Wide Stance Leg Press / Hack Squat: 5 sets 12 reps each Leg Extension: 5 sets 12 reps
Walking Lunges: 4 sets 15 reps

CHEST
Incline Dumbbell Press: 5 sets 12-10-8-8-8 reps
Incline Flyes: 5 sets 10-12 reps
Barbell Bench Press: 5 sets 10-8-6-6-6 reps
Cable Crossovers: 5 sets 12 reps

BACK
Lat Pulldowns: 5 sets 12-10-8-8-8 reps
Bent Over Barbell Rows: 5 sets 12-10-8-8-8 reps
Seated Cable Rows: 5 sets 10-12 reps
Deadlifts: 5 sets 10-8-6-6-6 reps

SHOULDERS
Standing Barbell Presses: 5 sets 10-8-6-6-6 reps
Lateral Raises: 5 sets 10-12 reps
Rear Delt Raises: 5 sets 10-12 reps
Shrugs: 5 sets 12 reps

LEGS (Workout #2)*
Leg Extension: 5 sets 12 reps
Squat: 5 sets 12-10-8-8-8 reps
Superset Leg Curl & Stiff Leg Deadlifts: 5 sets 10-12 reps each

ARMS
Barbell Curl: 4 sets 12-10-8-8 reps
Skull Crushers: 4 sets 12-10-8-8 reps
Preacher (or Machine) Curls: 3 sets 10-12 reps
Seated 1-DB Triceps Extension: 3 sets 12 reps
Alternate DB Curls: 3 sets 12-10-8 reps
Triceps Pushdowns: 3 sets 12-10-8 reps

*Work abs and calves on your leg days. Pick two exercises for abs and two for calves. Perform 3 sets of 25 reps on each exercise.

It is very important that you track your workouts when trying to add muscle mass. Start a little lighter than you think you should. Work on perfecting your form. Once you get the form down it’s time to start building muscle. In order to build muscle you’ll need to gradually increase the amount of weight you are able to use. Add weight to the exercise whenever you are able to perform all your sets for the prescribed reps in good form. For example on the Incline Dumbbell Press you might be using 25x12, 30x10, and 35 for 3 sets of 8. At first, you might not be able to get 8 reps on each of the last 3 sets. But, keep working and when you successfully get 8 reps on each of those sets in good form, increase the weights the next time you do that exercise.

Nutrition and Supplement Plan

In order to successfully build the muscle necessary for Figure, I had to put on some bodyweight. Here is a sample nutrition plan from the Beverly website (www. BeverlyInternational.com) for a female who is trying to add muscle mass.

Meal #1 (choose 1 of the following)
Option A: 3 egg whites, 1 whole egg omelet with 1 or 2 ounces cheese; 1 slice whole-grain toast with almond butter.
Option B: 2 whole eggs, 5 ounces lean beef or 1/2 cup cottage cheese; 1/2 cup oatmeal

Meal #2
Protein Drink: 2 scoops Ultimate Muscle Protein; 1 tbsp. healthy fat source (olive oil, flax oil, almond butter) or heavy cream. – Optional: 1 serving low carb fruit.

Meal #3
6oz ground turkey; 2/3 cup cooked brown rice (or other complex carbohydrate source).
Optional: 1 or 2 servings of low carb fruit or vegetables.

Meal #4
1 can tuna or 4oz chicken breast, 1/2 cup cottage cheese; 1/2 cup pineapple (unsweetened) or 1/2 cantaloupe
Option B: Protein Drink with two scoops Ultimate Muscle Protein; 1 tablespoon healthy fat source (olive oil, flax oil, almond butter or heavy cream).

Meal #5
6oz beef, chicken, turkey or fish; 6oz baked potato or sweet potato; 1-2 cups vegetables or salad.

Meal #6 (Optional)
Protein pudding – mix one or two scoops Ultimate Muscle Protein in a bowl with just enough water
to make a pudding texture. Add one tablespoon of almond butter, walnuts, or heavy cream.

Dessert Saturday and Open Diet Sunday:
On Saturdays I had a dessert with meal #5 and skipped Meal #6. Sundays were my “open diet days”. I tried to keep portions within reason, but was al-lowed to eat whatever foods I wanted.

Muscle Building Supplement Plan

Fit Tabs: 2 tablets with meals #1 and #5
Ultimate Muscle Protein: As noted in nutrition plan
Mass Aminos: 3 tablets with each meal
Ultra 40: 3 tablets with each meal
Optional: Creatine Select & Muscle Synergy

While most of your off-season weight gain is muscle, you may gain a little fat in your quest to add size. This fat had to hit the road for me to step on stage and we began my prep for the Spring of 2013 in early October. The plan was for an incredibly slow-paced lean-down in order to preserve as much muscle as possible. We adjusted my off-season nutrition plan in steps, so it was a very manageable progression. My in-season plan has turned out to be incredibly similar to my off season plan.

Contest Prep Nutrition Schedule

Meal #1
6 egg whites; 40g oatmeal

Meal #2
4oz lean ground turkey; 3.5oz sweet potato

Meal #3
8oz chicken breast; 1/3 cup cooked brown rice; 170g asparagus, salad

Meal #4
4oz chicken breast; salad

Meal #5
6 egg whites

Pre-Contest Beverly Supplements

Once again, the cornerstone to my contest prep was the use of multiple Beverly International supplements. I researched the entire line and with the recommendations from my coach, we incorporated the following into my supplement schedule:

7-Keto MuscLean: 3 capsules twice daily
Lean Out: 2 capsules with each meal
Density: 3 tablets with each meal
Muscularity: 2 capsules with each meal
Glutamine Select: Before and during training, between meals whenever I started getting hungry

It is with complete honesty and sincerity that I say these prod-ucts absolutely helped me to lean down AND preserve my muscle mass. As an added bonus, the Glutamine Select also helped curb any bouts of hunger I encountered between meals. I followed the recommended guidelines for dosages of each product and stacked them with my meals and training sessions.

Cardio

As a result of my nutrition schedule and the use of the Beverly International products, my cardio schedule was adjusted in manageable stages. At the height of my season I was doing fasted cardio 6 days a week for 35 minutes on the elliptical at a comfort-able pace. While I had to say goodbye to my beloved “Dessert Saturdays” and “Open Diet Day Sundays” earlier than the com-mon 12 week prep, I will forever allow more prep in this slow and steady fashion.

Back On Stage

I stepped back on stage on March 30, 2013, exactly one year later and 5lbs heavier. I competed at the NPC Natural Eastern and placed a very close first runner up in Open Figure Class A! I was elated. The feedback I received was that I came in too “hard” and needed to soften up a bit. The following week before the NPC Natural Ohio Dave adjusted my peak week cycle daily. I stepped back on stage April 6th, fuller and slightly softer and won Open Figure Class A! One year ago I had been sobbing in the back of the car binging on cookies over being in last call outs. This year I was sobbing in happiness over winning! My dream has literally become a reality. This season has been filled with such incredible positivity. The beautiful sentiments that have been expressed to me from family, friends and even complete strangers have exemplified even more how beautifully a blessed life can be. These kind words fuel me, they inspire me, and they lift me up when I’m struggling.

The following summer I began working with IFBB Pro Mike Ely. After another year of intense training and adherence to my nutritional plan I stepped on stage at the 2014 NPC Junior USA’s and won Open Figure A! I missed my IFBB Pro Card in the Over-all by one place! Two weeks later we tried again at the NPC Junior National’s where I placed second in Open Figure A! For the IFBB North American Championships, we made the necessary tweaks to bring my best package to date! All of our time and efforts had paid off; I placed first in my class and earned my IFBB Pro Card. This has been an incredible journey and I truly would have never thought I would be where I am today.

Nicole’s Contest Prep Tip:

Organization! Schedule and chart everything, it makes your day less stressful knowing you are pre-pared and have appropriated the proper amount of time for all of your tasks. And most importantly, listen to one person. It is easy to be overwhelmed in this industry by a myriad of different training and nutrition styles. Follow your coach’s plan; you hired them for a reason!

Never Give Up Never Give In

Age: 41

Family: Married to my beautiful wife, Susan for 7 years and two amazing boys, Braylon – 5 yr old and Aston – 1 yr old

Occupation: Owner of Elite Personal Training and Contest Prep

Current Residence: Union, KY

Years training (total): 26

Height: 5'1"

Weight: 212 (contest)

Favorite Bodybuilding Meal: There are quite a few! Jasmine rice, corn, organic rice cakes, grilled chicken, and Walden Farm’s Spicy BBQ. Mix it all up and enjoy!

Favorite Supplements: For my last contest I used Beverly’s Muscle Synergy, Fit Tabs, Glutamine Select, Multiple Enzyme, Energy Reserve, and UMP. All of these were used to give me added energy, help ensure no muscle loss, increase absorption of foods, and as far as the UMP- it gives me a great treat when my sweet tooth is calling!

What would you recommend to someone who has never used Beverly supplements before? Definitely UMP because it tastes killer. If you are trying to gain muscle then Ultra 40 and Mass Aminos, and Muscle Synergy for a great pump during training.

Hobbies outside of bodybuilding: I love to hang out with my wife and kids. It might not sound exciting but just being with them and having family time is the best. I also do an out of state fishing trip each year, usually in Florida. I love relaxing and being on the ocean!

Music: I listen to either Techno music while training or very relaxing and chill music when driving. Usually Pandora is on and gives great mixes for either.

Words to live by: Never give up. Never give in. You are never too old or beat up to reach your ultimate goals. Believe in yourself, have faith, Bust Your Butt and anything is possible!

My fitness journey has had a lot of ups and downs. Some amazing moments and some I’d like to forget. When I started training 25+ years ago I was a short chubby kid who was very self-conscious. I got into training to change the way I looked and improve my confidence. Life was good for the first 15 years. I made continual progress gaining nearly 60lbs of muscle over that time span. As I progressed, training and eating came to rule pretty much every minute of the day. I had some contest success with several class wins including the 2002 Mr. Ohio super heavyweight class. However, I was the big muscular guy who lacked that really dialed-in look needed to win the overall. I’d train like an animal and eat the same way. Prep was always tough for me because I couldn’t wait for it to be over so I could get back to heavy training and eating. No regrets though. Well that’s not 100% true. The old saying “If I knew then, what I know now…”, definitely comes into play. I ultimately paid the price for always training heavy no matter what my body was telling me.

Over the next 10 years I had 5 rotator cuff tears (some I tore twice), a re-attached bicep tendon, a partial pec tear, herniated disc, and many other minor injuries. I lost 30lbs of muscle. I suffered mentally as well with bouts of depression, sadness, and a loss of hope. My worst moments came after a surgeon told me to “find another sport” and recommended that I never train again. But I never gave up.

In January, 2013 I made a pact with myself to get down to a low bodyfat for my 40th birthday. By the end of June I had got-ten close to the 7% mark. Thoughts of competing started to resurface but I wasn’t sure if my body could do it again. I stayed at 7% or below for almost a year and in April, 2014 I pulled the contest trigger and committed 100%. I knew I wouldn’t have the same amount of mass as in the past, but my goal was to surpass my previous best condition by 10x's. I also was determined to enjoy the entire contest prep process (including all the ups and the downs) as it could be my last time on stage. I hooked up with friend and fellow prep coach, Jason Theobald of Scooby Prep, to make sure I got to the stage in my best condition ever. Here’s my final 15-week prep schedule. Remember, I was starting at 7% bodyfat and was already within striking distance.

Diet

Each week I’d follow my base diet (see below) for 5 days. I had a LOW DAY (usually on Sunday when I didn’t train) where I ate the same foods as the base diet, but cut the carb portions in half. I also had a refeed day. It was similar to my base diet but calories were raised to between 4300-4700, the carb portions were increased, and until 4 weeks out I could substitute some foods I really liked at a couple meals. For example, I had cereal post training as my carb source, a Chipotle burrito for another of my meals, and made Ezekiel pizzas with low sugar sauce, fat free cheese, pineapple, and mushrooms. I loved my refeed days!!

Here is an example of my base diet. I used a food scale to measure each portion so that we could make minor tweaks weekly, or sometimes even daily.

Upon Awakening: 2 scoops of Glutamine Select, 2 Energy Reserve, and a fat burner

30-35 min of fasted low intensity cardio each morning on a recumbent bike

Meal 1: 370 grams liquid egg whites, 3 pieces Ezekiel bread, 180 grams of blueberries, 1 organic brown rice cake, 5 grams natural peanut butter, Walden Farms maple syrup, 4 Fit Tabs

Meal 2: 82 grams UMP, 1 organic brown rice cake, 5 grams natural peanut butter

Meal 3: (pre workout) 220 grams grilled chicken, 220 grams jasmine rice, 80 grams sweet corn, 2 organic brown rice cakes, Walden Farms spicy BBQ sauce,

Pre workout supplements: 12-14 Muscle Synergy tablets, 2 Energy Reserve, 1 fat burner

During workout: 2 scoops Glutamine Select, beta alanine, citrulline malate, creatine (note: Beverly Creatine Select, Up-Lift, and Fast Up provide effective doses of beta alanine, citrulline malate, and creatine.)

Meal 4: (post workout) 90 grams cream of rice, 5 organic brown rice cakes, Walden Farms caramel sauce, 82 grams UMP

Meal 5: 82 grams UMP, 7 grams natural peanut butter

Meal 6: 210 grams grilled chicken, 1 can green beans

Snacks: Sugar-free Jello and more green beans if hungry which was every night

Training schedule

I trained 6 days a week for the shows. Usually Sundays were my off day. Since I had several surgeries and physical limitations I incorporated more moderate weight for my workouts. I kept intensity high and rest times to a minimum. I’m a huge believer in slowing the movement down and feeling the muscle. I used a lot of pause techniques, drop sets, and almost always did super sets. Again more volume and time under tension was key for my physique and bringing out detail in the muscle.

Monday & Thursday: Chest, Biceps, Abs

Superset Group 1:
Incline DB Press: 15,12,10,8,8
Standing DB Curls: 15,12,10,8,8
Flat Bench Crunches: 5 x 25

Superset Group 2:
Cable Crossovers: 15,12,12,12,12 with a 10 second hold at end of each set
Cable Curls: 15,12,12,12,12
Floor Planks: 45 seconds for 5 sets

Superset Group 3:
Hammer Strength Incline Press: 15,12,10,10
Hammer DB Curls seated: 15,12,10,10
Roman Chair Knee Ups: 4 x 20

Superset Group 4:
Incline DB Flyes: 15,12,10,10
Preacher Bench Single Arm Curls: 12,10,8,8
Pushups: 4 x 20 (hold at bottom for 10 sec on each set)

Tuesday & Friday: Legs, Calves

Superset Group 1:
Leg Curls: 20,15,12,10,10
Standing Calf Raise: 25,20,15,15,15 (stretch and squeeze between each set!)

Superset Group 2:
Leg Extensions: 20,15,12,10,10
Seated Calf Raise: 20,15,12,12,12 (stretch and squeeze between each set!)
Step Ups: 15 each leg with Dumbbells

Superset Group 3:
Squats: 20,15,12,10,8
Wall Sits: 45 seconds after each set of squats

Superset Group 4:
Leg Press: 15,12,12,12,12
Step Lunges: 5 sets of 20 each leg with 20-30lb Dumbbells

Wednesday & Saturday: Back, Shoulders, Triceps, Traps

Superset Group 1:
Pulldowns to front: 15,12,12,12,12
Cable Straight Bar Pushdowns: 20,15,12,12,12
Standing Side Lateral Raise: 20,15,12,10,10

Superset Group 2:
Barbell Deadlifts: 12,10,10,10,10
Lying DB Skull Crushers: 15,12,12,12,12
Seated Shoulder Press: 15,12,10,10,10

Superset Group 3:
Single Arm Row: 15,12,12,12,12
Dumbbell Kickbacks: 15,12,12,12,12
Single Side Lateral Raise: 5 sets of 12

Superset Group 4:
Cable Rear Delt High Row: 20,15,15,15
Under Grip Pulldowns: 15,12,12,12
Palms Facing Seated Dumbbell Shoulder Press: 12,10,10,10

Superset Group 5:
V-bar Tricep Pushdowns: 20,15,15,15
Front Dumbbell Shoulder Raise: 4 sets of 12
Underhand Single Cable Tricep Pushdowns: 15,15,15,15
Cardio: In addition to my morning low intensity cardio, I also included two 15 minute High Intensity cardio sessions each week. I used the elliptical for my HIIT sessions.

Posing: I practiced my posing quite a bit. I think having muscle control is important and knowing what poses are your best and how to hit them properly is key. My back poses were some of my best, so I really keyed on glutes and hams, not just my back in these poses.

One Week Out - A Major Setback

As if training around major injuries wasn’t hard enough, I suffered a huge blow a week out from the 2014 KY State. I had a routine massage to help with recovery and keep my muscles loose, as I had done for the previous 12 years, and something bad happened. Several capillaries burst and my left pec swelled 5 times its size. Within 2 days bruising covered one quarter of my left pec and left side. 15 weeks of contest prep, not to mention 9 years waiting to get back on the stage, were in jeopardy. At 3 days out I decided to do the show regardless of all the bruising and inflammation. Well it all worked out and I won 3 classes (Masters 40+, KY Open heavyweight, KY State heavyweight) and the Overall KY State for 2014.

Closing Thoughts

This prep was my favorite to date. Mentally I was engaged from the first minute of prep all the way through the final posedown of my show. It really helped that I had taken those 6 months back in 2013 to get down to 7% bodyfat and kept it there for a year. So when I started prep late April this year I was in a great spot to start. I was able to eat WAY more food, have more energy, and even put on some muscle getting ready for the shows. I believe if you are smart during the off season and keep bodyfat levels down then prep is more enjoyable and you have a better chance to get that super lean look without killing yourself.

In closing, I want to key on one major point. And that is you can never give up on yourself or your dreams. No matter what obstacles come into your path you have to push on and not give up. I try to teach this to my clients and prep athletes. This last contest prep has taught me a lot about myself. I am stronger than I have ever been. Not physically by any means but mentally, spiritually, and emotionally. This sport can bring you so many wonderful things all you have to do is believe and Never Give Up. Never Give In!

Sandy digs deeper with Dave, one of our Beverly “longtimers”

When did you first meet up with Beverly In-ternational? What brought you into the Beverly cult?
I first discovered Beverly International in 1994. I knew I needed some help with supplements for my first contest so I asked around to see what others recommended. A lot of people were using Beverly so I gave it a shot. I used several Beverly products for that show and have been hooked ever since. I continued to put on muscle through the diet even though I was still learning the nutrition part of contest prep.
What changes have you seen through the years that you can contribute to using Beverly International?
The biggest change is gaining muscle. When I decided many years ago to use Beverly supplements I made a choice to go all in. Not just take the supplements here and there with no plan. I used them in the amounts and consistency needed to make huge changes. And it worked. Between 1994 and 1998 my contest weight rose from 175lbs to 218lbs while I was way leaner on stage. The biggest addition was the Beverly supplements during that period.
What is your favorite product?
It is tough to pick just one so I’m going to pick two. The combination of Ultra 40 and Mass Aminos were a mainstay throughout my muscle gain-ing years. I took upwards of 40 of each a day, 5-6 with every meal. While bartending for many years I always had 2 small cups by my register. One contained Mass Aminos and the other, Ultra 40. I would take a few of each every hour that I worked. That along with my Beverly shakes ensured I always had killer nutrition all night long. I can’t tell you how many times people asked what kind of pills were in those cups!
Do you have a favorite protein recipe?
First, there are literally hundreds of killer recipes using UMP out there. I’ve never seen a protein used in so many ways to make tasty meal re-placements. With that being said here’s one that’s quick and easy but tastes great!Quick, Easy UMP Goodness.
- 2 scoops chocolate UMP
- 2 tbsp shaved coconut
- 2 tbsp slivered almonds
- 1 tbsp coconut oil
- ½ cup steel cut oats
- Mix all ingredients in a bowl with just enough water to make a paste. Put in the fridge or freezer to cool.
How do you feel Beverly International compares to other companies in the industry?
Beverly is much more accessible to their customers than other companies in the industry. They have always been grounded and approach-able no matter how successful they’ve become. They use the best ingredients to formulate their products. They don’t go the cheap route that so many other companies use. I just want to say that I would not have built the physique I have without the help of BI supplements. I truly feel they have made a definitive difference in my quest for gaining lean mass and losing fat all these years. I also want to thank Roger and Sandy for all they have done for me over the years and truly am blessed to have had a relationship with them all these years!
What is something that sticks out in your memory about your association with BI?
What I remember most is Roger and Sandy’s willingness to help. For many years Roger helped me with my contest prep and he would always take time to regularly meet with me for updates and posing. He always cared how I progressed and put forth a lot of his time to help me. I learned a lot about nutrition during those sessions which I carry on to this day. I don’t know of many large business owners who would sacrifice their time like that. He always would and I’m still grateful for it
Tell us a little more about yourself. What things are really important to you?
First and foremost my faith and family are at the top. I’m blessed with an awesome wife, two beautiful sons, and a great family that has always backed me and my dreams. Second, my business and helping others is very important to me. I’m lucky to have a job that I can help people not only achieve their best but in some cases overcome huge lifelong battles. To be part of a journey with people who are changing their lives to be more healthy and happy is awesome.I have had my training and nutrition business, Elite Personal Training and Contest Prep, for 17 years. I offer in person training to clients in the Greater Cincinnati area and also online nutrition and training programs for competitors and non-competitors from all over the U.S., Canada, and several other countries. I work with all types of people with many different goals.

Mass Building Workouts

Dave states that he is training lighter now with more volume (more exercises, more sets, and more reps) than in the days when he was adding pounds of muscle to his frame. Many of you may be interested in the kinds of programs he used when adding nearly 60lbs of muscle to his frame. His starting bodyweight was 175lbs and he built it up to a relatively lean 235lbs over his first 15 years of training. Throughout his building phases his favorite supplements were (and still are) Mass Aminos, Ultra 40, and Muscle Synergy. Here are two mass building workouts you can try. One is for an advanced novice bodybuilder (6 months or more of training), the other for the intermediate who has been training regularly for at least one year.

Advanced Novice Mass Building Workout

Monday & Thursday: Chest, Back, Shoulders
Start with 2-3 sets of Sit-Ups or another abdominal exercise. 15-20 reps should be fine. The idea is to get some ab work in and start the blood flowing.

Exercise	Sets	Reps
Bench Press	6	15, 12, 10, 8, 6, 5
Bent Row	6	15, 12, 10, 8, 6, 5
Standing Presses	5	12, 10, 8, 6, 5
Calf Raises	5	15, 12, 10, 8, 6

Tuesday & Friday: Legs, Biceps, Triceps
Start with Leg Raises or another abdominal exercise.

Exercise	Sets	Reps
Squat	6	15, 12, 10, 8, 6, 5
Straight Leg Deadlift	4	12, 10, 8, 6
Barbell Curl	5	12, 10, 8, 6, 5
Close Grip Bench	5	12, 10, 8, 6, 5

Set/Rep Strategy
You’ll be using a Pyramid Set/Rep scheme. That means you’ll add weight each set while reducing the reps. Here’s an example of how you might incorporate the 6 sets / 15-5 reps for the Bench Press:

Set#	Weight	Reps
1	95	15
2	135	12
3	165	10
4	185	8
5	200	6
6	210	5

When you can get all 5 reps on your final set in good form add weight to sets #3-6 on your next workout. If your workout calls for 5 sets of 12-5 reps, you’ll use the same procedure but your 1st set will be 12 reps instead of 15.

Intermediate Mass Building Workout

Monday & Thursday: Chest, Back, Shoulders

Exercise	Sets	Reps
Bench Press	6	15, 12, 10, 8, 6, 5
Incline DB Press	4	12, 10, 8, 6
Bent Row	6	15, 12, 10, 8, 6, 5
Front Lat Pulldown	4	12, 10, 8, 6
BB or DB Presses	5	12, 10, 8, 6, 5
Upright Row	3	10, 8, 6
Calf Raises	6	15, 12, 10, 8, 6, 5

Tuesday & Friday: Legs, Biceps, Triceps

Exercise	Sets	Reps
Squat	5	15, 12, 10, 8, 6, 5
Leg Press	5	12, 10, 8, 6, 5
Straight Leg Deadlift	5	12, 10, 8, 6, 5
Barbell Curl	5	12, 10, 8, 6, 5
DB Curl	3	10, 8, 6
Close Grip Bench	5	12, 10, 8, 6, 5
Tricep Pushdown	3	10, 8, 6

Mass Maker Ultra

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

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

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

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

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

What makes MMU better than other weight gainers?

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

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

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

MMU is ideal for:

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

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

Age: 28

Occupation: Emergency RN

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

Current Residence: Fairfield Township

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

Height: 5'3"

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

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

Favorite supplements: Most definitely UMP and Lean Out.

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

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

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

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

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

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

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

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

Here is what she recommended for me:

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

Meal 2: Grapes and almonds

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

Meal 4: Low Carb Greek Yogurt and String Cheese

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

Meal 6: 1 scoop UMP mixed into a pudding

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

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

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

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

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

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

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

My Training Program

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

Here is a typical workout program for me:

Day One – Quads/Back/Abs Leg press

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

Day Two – Delts/Triceps/Abs Lateral Raises

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

Day Three – Chest/Biceps Pushups

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

Presentation

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

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

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

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

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

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

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

Age: 47

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

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

Current Residence: Kenmore, NY

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

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

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

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

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

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

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

Most Inspiring Book: Body for Life by Bill Phillips

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

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

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

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

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

Food Obsessed and Feeling Guilty

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

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

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

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

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

Nutrition, No Nonsense and Julie

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

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

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

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

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

Figure and Womens Physique Competitions

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

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

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

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

My Nutrition and Training Programs

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

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

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

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

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

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

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

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

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

Cheat Meal:
One per week

Monday: Chest and Triceps

CHEST:
For a killer work-out try this:

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

TRICEPS:

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

Tuesday: Legs

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

Wednesday: Rest

Thursday: Back and Biceps

BACK:

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

BICEPS:

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

Friday: Shoulders and abs

Shoulders:

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

ABS:

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

Saturday/Sunday: Boxing / Cardio

Cardio

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

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

My Time to Shine in Fitness & Bikini

Age: 25

Occupation: Personal Trainer

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

Current Residence: Columbus, IN

Years training (total): 9 years

Height: 4’11”;

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

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

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

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

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

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

Words to live by: “Challenge your Abilities”

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

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

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

Contest Prep Tips

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

Contest Diet

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

Meal 2: 1 tbsp peanut butter with 2 rice cakes

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

Meal 4: 1 cup strawberries with 1 cup baby carrots

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

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

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

Supplement Schedule

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

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

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

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

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

Training

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

Cardio

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

Presentation Tips

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

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

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

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

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

Age: 38

Occupation: Physical Therapist Assistant and Exercise Physiologist

Education: Associates in Physical Therapy; Bachelors in Exercise Science

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

Current Residence: Englewood, Ohio

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

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

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

Favorite BB Meal:UMP Protein Waffle with Walden Farms Syrup

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

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

Most Inspiring Book: Awaken the Giant Within by Anthony Robbins

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

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

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

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

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

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

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

Diet & Supplement Plan

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

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

Lift/Train

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

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

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

Meal 5: 4oz chicken with 1 cup veggies

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

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

Supplements

I can’t say enough about Beverly supplements!

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

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

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

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

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

Cardio

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

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

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

Example: 4 or 5 rounds of the following:

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

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

Legs

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

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

Shoulders

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

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

Back

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

Chest

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

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

Arms

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

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

Presentation

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

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

Mental Prep

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

Experience

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

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

The Beverly Muscle Size Stack for Men

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

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

1: Ultimate Muscle Protein (UMP)

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

2: Ultra 40

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

3: Mass Amino Acids

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

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

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

Provosyn Optional, but recommended.

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

Muscle Provider Optional, but recommended.

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

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

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

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

1st Pillar: Exercise

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

Cardio

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

Muscle Conditioning

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

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

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

2nd Pillar: Nutrition and Supplementation

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

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

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

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

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

Supplements

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

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

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

3rd Pillar: Stretching and/or Yoga

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

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

4th Pillar: Hydration

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

5th Pillar: Rest

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

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

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

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

High Protein Sweet Tooth Cure

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

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

DIRECTIONS

Preheat oven to 350 degrees F.

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

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

“Julie’s Personal Plan”

FitTabs: 2 in the morning and 2 in the evening

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

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

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

Quadracarn: 3 tablets, 3 times per day

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

Four Years Twenty Pounds of Muscle

No Nonsense Magazine 2015 Collection

Training

A Year Wasted

Pre Contest Nutrition & Training

Final Results

PostScript

From 10th Place TO FIRST Here’s How I Did It!

No Nonsense Magazine 2015 Collection

Training schedule

Nutrition and Supplement Plan

Muscle Building Supplement Plan

Contest Prep Nutrition Schedule

Pre-Contest Beverly Supplements

Cardio

Back On Stage

Nicole’s Contest Prep Tip:

Never Give Up Never Give In

No Nonsense Magazine 2015 Collector's Edition

Diet

Training schedule

One Week Out - A Major Setback

Closing Thoughts

Sandy digs deeper with Dave, one of our Beverly “longtimers”

Mass Building Workouts

Advanced Novice Mass Building Workout

Intermediate Mass Building Workout

Mass Maker Ultra

No Nonsense Magazine 2014 Collector's Edition

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

No Nonsense Magazine 2015 Collector's Edition

My Training Program

Presentation

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

No Nonsense Magazine Collectors Edition 2014

“The difference improved nutrition made was indescribeable!”

Training

Monday: Chest and Triceps

Tuesday: Legs

Wednesday: Rest

Thursday: Back and Biceps

Friday: Shoulders and abs

Saturday/Sunday: Boxing / Cardio

Cardio

My Time to Shine in Fitness & Bikini

No Nonsense Magazine Collectors Edition 2015

My Passion to "Look," "Feel" and "Be" STRONG

No Nonsense Magazine Collectors Edition 2015

Training

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

No Nonsense Magazine Collectors Edition 2015

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

No Nonsense Magazine Collectors Edition 2015

1st Pillar: Exercise

2nd Pillar: Nutrition and Supplementation

3rd Pillar: Stretching and/or Yoga

4th Pillar: Hydration

5th Pillar: Rest

High Protein Sweet Tooth Cure

The FITBODY Lifestyle Supplement Plan