Leader of One, Leader of Many

EDITOR NOTE: This story is different from any athlete profile we have ever printed. The beginning is not unlike that of many people in our society...young men without direction, opportunity or hope, surviving through drug sales and coping through drug use. Physique competitor and trainer, Tiko Blaine's story differs because training in the gym not only provided him with a different direction, but offered goals that lead him to serve as an example to others about what can be accomplished through a healthy lifestyle and persistent discipline.

My Story

As far back as I can remember, I knew I would do something physical with my body for a living. As a child, my favorite class was gym and I broke every record in the pull-up, sit-up, and push-up competitions. My fourth-grade gym teacher, Mr. Johann, told me he had never seen a kid as strong as me, and with those words, my love of fitness began.

My childhood dream was to become a running back in the NFL. My older brother, Karly, was a high school star and I wanted to emulate everything he did, but better. I even made a promise to my mother that I would buy her a home when I made it to the pros. That promise is still a goal of mine.

During my seventh-grade football season, I started walking to the local high school to weight train. In the weight room, I found something else that seemed was a natural fit for me. My goal was to lift as much as the bigger, older guys so that’s who I worked out with. During my junior year of high school, before the first game of the season, I broke my wrist when one of my best friends fell on me during a tackle. Not only did that break my wrist, it broke my spirit. I never played football again.

When I was cleared to train again, I immediately began going to the gym. My goal then was to be in our 1,000-pound club. That was the group of people whose combined powerlifting total (1-rep max in bench press, deadlift and squat) was 1,000 pounds or more. Also, sometime during my junior and senior year of high school, I started smoking marijuana on a regular basis. We would skip school, go smoke weed, then come back to school after class to workout with the football players in the weight room.

This was fine until the head coach’s assistant, Coach Olsen, noticed that I smelled like weed and he banned us from the weight room. That was a huge disappointment for me because Coach Olsen was partly responsible for a lot of my muscle and strength gains. I wanted to work out so badly that I would sneak back in the weight room when the football team would go outside. The last time we tried, Coach Olsen chased us out of the weight room and banned us for life. After that, we had to make use of hand-me-down weights with the busted-up concrete plastic coated plates and work out in the front yards or basements of any friend’s house that had them.

After graduating, I started joining gyms. I kept the same strategy; find the biggest, strongest guys and workout with them. In 1998, I ended up at a local gym called The Pit Barbell Club. Ironically, I’d be in there high out of my mind, working out with many police officers, sheriffs, powerlifters and a few bodybuilders. I got very serious with my training, even planned to compete in a powerlifting meet. That came crashing down in October of 1999 when my brother, Karly, died of a drug overdose.

That day I realized that if I continued down the weed smoking and dealing path I was on, that I could end up in prison like many of my relatives or dead like my brother.

Although I never competed in the powerlifting competition, I continued to work out. I realized that I needed to channel my emotions into something positive, and for me that was the weight room and coaching my brother’s son at little league football. The weight room was my therapy. With 24-hour key access to The Pit, I began working out by myself at various hours of the night. The weight room was the only place that I could let out my frustration, cry, scream or display whatever emotion I chose to without being judged by anybody.

On top of that, the post-workout high, felt better than any blunt I ever smoked. While coaching football for many years, and lifting weights primarily by myself, I found a new passion for being a coach and mentor. Many of the kids I coached looked up to me, and often times people in the weight room would ask me advice on how to do certain exercises. Although I loved to help people, it hadn’t yet occurred to me that I could earn an income by doing so.

By that time, I was working to provide for my soon-to-be daughter. This was 2003, and although I was working, I hadn’t yet left the street life completely alone. I was still selling weed. I ballooned up to 180 pounds. It may not seem like a lot, but I graduated high school weighing less than 120 pounds.

Family and Health Issues

On December 30, 2003 my daughter Jalia was born healthy and vibrant. I had purchased a brand new home, a brand new truck, and life was good. Two months later, Jalia had emergency
heart surgery at Riley's Hospital to repair her aorta. In 2007 while working for CSX, at a company health screening the nurse pulled me to the side and told me to go see a doctor immediately. My blood pressure was in the 150/100 range. I followed her advice, walked in the doctor’s office a couple of days later and told him... “I’m not taking medication for the rest of my life, what do I need to do?” He told me that stress, genetics, weight, diet and exercise are major factors in controlling high blood pressure. I knew I could control all but one, the genetics.

At that point, Jalia’s mother and I separated and I made up my mind to change my lifestyle for the better. I left that doctor’s appointment filled with all kind of emotions... primarily guilt and shame. I felt guilty because I knew that high blood pressure ran in my family. I felt that I was the cause of Jalia having heart troubles. I felt guilty because I was still selling weed. “What if I die like my brother?” “What if I go to prison?” “What will happen to Jalia?” “If I would have known how to take care of myself better could her surgery had been prevented?”

I felt ashamed because the doctor gave me medication to take, and being the person who looked fit, and was known to always workout, taking a medication was something that embarrassed me. From that point on, I made a decision to do everything in my power to ALWAYS be here for my daughter. To always be free. To stop hustling. To do everything in my power to be the best man, father and role model that I could be.

As fate would have it, around that same time in my life, a lot of the people I was dealing with were being sent to federal prison. I’ll never forget going to federal court for the trial of one of my cousins and during the break the prosecutor comes over to me and one of my other cousins, calls us both by name and tells us we are next. I was scared straight; by my doctors and by the prosecutors. From that point on, I’ve focused on a positive life.

During my next doctor's appointment, he advised me against powerlifting because of the added weight to my small frame, to stop taking pre-workout stimulant supplements, and to increase my cardio. I HATED cardio. I never did it. In 2008, my younger brother Larry was overweight and was told by his doctor to lose body fat. I took him to the gym with me a few times, and he never came back. Not long after that, he tells me he is doing P90X and he lost 30 pounds. I thought, “Big deal! You finally got off the couch, of course you’re going to lose some weight.”

P90X, Insanity and MY First Contest

Meanwhile, I was running, swimming, and lifting lighter weights for higher reps. Now my goals were different. I thought, “If I have to lose a few pounds and eat cleaner for my health and to get off medication, I might as well get ripped.” Larry stayed committed to P90X, and lost 70 pounds. When he sent me his before-and-after pics, and he had a hint of abs, I got jealous, thinking, “I can’t let little bro outdo me.” I went over to his house to see what this was all about. I followed the Insanity program, got down to 163 pounds and even earned a spot on one of their promotional infomercials. This led me to develop a following as a trainer.

I eventually chose to personally train just a few handpicked clients who wanted to work hard. I realized that I enjoyed teaching, speaking and working with crowds of people over training people in a one-on-one setting. One of my fellow instructors, Marlon, competed in his first men's physique competition. I was only aware of the bodybuilding aspects of competitions and I knew I didn’t want to do that. When he explained to me how men's physique works, with the limited posing and board shorts, I knew I could compete.

One of my goals is to be a fitness model, and I know that doing men's physique can be a great opportunity to get my name and face out there. Also, it would be one of those things that I would kick myself later for if I didn’t try. No more “what ifs?” for me!

I competed in my first Open Men’s Physique contest this spring and was thrilled to place 4th in both the novice and open divisions. In the remainder of this article I’d like to share with you the training and nutrition schedules that got me into my best shape ever and a few “contest” tips for any of you who might be thinking about competing.

My Training

I work a full-time job with a rotating schedule and I’m a group exercise instructor. I am aware that I can overtrain, so my workouts are short, hard and they vary weekly. I usually train two body parts per day while focusing on short rest periods between sets (less than one minute). Here is my current workout:

 

Training Schedule

THURSDAY: ABS - About the same as Tuesday
 

MONDAY: TRICEPSAmount
Overhead Triceps Dumbbell Press                                                                                                                                                   4x12,10,8,6
Triceps Extensions 4x12,10,8,6
Weighted Bench Dips                                             3 strip sets to failure. Start with 90 pounds placed on lap until failure, strip off 45, go until failure, strip off the final 45, and continue until failure.
MONDAY: CHESTAmount
Flat Bench 5x10,8,6,4,2 (adding weight to each set)
Incline Bench
4x8,6,4,4
Incline Dumbbell Press 4x8,6,4,4 superset last 3 sets with...
Cable Flye Burnouts(done until failure)
TUESDAY: LEGSAmount
(For time management, I do my calf exercises in between quad,
glute or hamstring work sets)
Squats 4x10,8,6,4
Seated Calf Raises Slow1x12
Leg Press 4x8 (same weight on all 4 sets)
Seated Calf Raises1x12
Leg Extensions4x12,10,8,8 superset the last 3 sets with...
Walking Dumbbell Lunges
Seated Calf Raises Slow1x12
TUESDAY: HAMSTRINGSAmount
Stiff-legged Deadlifts4x12 (same weight all 4 sets)
Standing Calf Raises on Hack Machine1 set to failure
Hamstring Curls 3 sets to failure
Standing Calf Raises on Hack Machine1 set to failure
TUESDAY: ABSAmount
(I believe in doing ab exercise with weights and I primarily focus on lower abs.
Perform three sets of each exercise for 25 reps or until failure, whichever
comes first.)
Weighted Sit Ups on a Decline Bench

Hanging Leg Raises with 10lb dumbbell between feet
Decline Bench Russian Dumbbell Twist
Wood Chop 25 reps each side supersetted with...
Weighted Low Planks (45-pound plate on upper back)
WEDNESDAY: BACKAmount
Weighted Negative Pull-ups4x5
Lat Pulldown

4x10,8,6,4
Seated Rows 4x10,8,6,6
Dumbbell Pullovers4x10,8,6,6 superset last 3 sets with...
Single-Arm Lawn Mower Pullsto failure
WEDNESDAY: BICEPSAmount
Standing Straight Bar Curls 4x10,8,6,6
Standing Preacher Curls
4x10,8,6,6
Single Arm Bicep Curls until failure supersetted with...
Seated Preacher Curls or Cable Curlsuntil failure
THURSDAY: SHOULDERSAmount
Overhead Barbell Press4x12,10,8,6
Dumbbell Shoulder Press 4x10,10,8,6
Rear Delt Flyes 3x10
Front & Lateral Dumbbell Raises (light weight) 3x10
FRIDAY: LEGSAmount
(Include standing and seated calf raises between exercises, same as Tuesday)
Squats4x10,8,6,4
Hack Squats 4x10,8,6,6
Leg Extensions 4x10
Leg Curls 4x10
FRIDAY: CHESTAmount
Flat Bench Press 4x10,8,6,4
Flat Dumbbell Press 4x10,8,6,4
Cable Flyes4x10-12

 

Cardio

I teach 8-10 group fitness classes for my off-season cardio, but 4 weeks out from a contest I add 30 minutes fasted HIIT training (in the form of Insanity Max :30). In the last 5 years or so, I’ve also added another twist to my routine, and that’s Hot Yoga. I believe hot yoga will be a benefit to many bodybuilders.

Diet

When it comes to “diet,” (I use that word loosely because I refer to my food intake as a nutritional plan) mine is really simple. I don’t count calories. I do, however, aim for at least 20-25 grams of protein with every meal to preserve and build muscle. I follow a handful of guidelines to keep me lean all year around and use sensible portion sizes. When it’s time for a photo shoot or contest, I dial it in more for about four to six weeks and carb cycle for two to three weeks. I believe by following this simple eating plan, it affords me the luxury of shortening my pre-contest prep. A sample off-season or lifestyle plan is as follows:

Off-Season

Meal #1: 1 scoop Cookies & Crème UMP mixed into ½ cup oatmeal with a handful of blueberries & strawberries. I call it ProOatmeal.

Meal #2: 4 egg whites plus 1 whole egg omelet with jalapeno & banana peppers, 1 cup of kale & spinach mix, diced tomatoes, ½ grapefruit

Meal #3: Grilled chicken breast, ½ cup of brown rice, 1 cup spring mix salad, handful of almonds, ½ grapefruit

Meal #4: (pre-workout shake) 1 scoop of UMP Cookies & Crème mixed with 4oz unsweetened almond milk, 4oz water & ½ banana.

Meal #5: (pre-workout shake) 2 scoops of UMP Cookies & Crème mixed with 4oz almond unsweetened almond milk, 4oz orange juice, ½ banana, handful of strawberries.

Meal #6: 6oz baked salmon, ½ large baked sweet potato, ½ cup brown rice, steamed asparagus

My go-to, get-lean-while-building-muscle supplements are UMP (I like Cookies & Crème – it’s a perfect blend of fast and slow-release proteins, blends and cooks well, and tastes great), 7-Keto MuscLean, Lean Out, Quadracarn, and Glutamine Select. Since I'm concerned about heart health, I find that 7-Keto and Lean Out help get you shredded without the jitters. Glutamine Select helps me to recover so that I can continue to train hard and Quadracarn, gives you a great pump, makes me feel great, and improves my overall physical appearance. I can definitely see and feel a difference when I stop taking it.

Pre-Contest

As a contest approaches, my nutrition does not change dramatically. Six to eight weeks out, I add my supplement stack of 7-Keto, Lean Out, Quadracarn and Glutamine Select. I also add a 30-minute fasted cardio HIIT session into my training about four weeks out from the contest while sipping on Glutamine Select to preserve muscle. I also carb cycle for two to three weeks. My pre-contest prep involves two days of low carbs and one day of moderately higher carbs. Here is my low-carb example:

Wake (5:00AM) 7-Keto upon arising and sip Glutamine Select during my 30 minute HIIT cardio

Meal 1 (6:00AM) 1 scoop of UMP Cookies & Crème blended with water, ice & 1tsp coconut oil, 1 serving of Lean Out, 1 serving of Quadracarn

Meal #2 (9:00AM) 5 egg white omelet with jalapeno & banana peppers, sautéed kale & spinach mix, diced tomatoes, 1 tsp of coconut oil.

Meal #3 (noon) 2 servings of baked cod, 1 cup spring salad mix, handful of almonds, 1 serving of Lean Out

Meal 4 (3:00PM) (pre-workout shake) 1 scoop of UMP Cookies & Creme with water, 1 serving of 7-Keto, 1 serving of Quadracarn

Meal #5 (5:00PM) (post-workout shake) 2 scoops of UMP Cookies & Crème blended with water, ice and 1 tsp of coconut oil.

Meal #6: (7:00PM) Grilled chicken stuffed with baby spinach, large spring mix salad, 1 serving of Lean Out, 1 serving of Quadracarn

On my HIGH CARB DAYS I simply add a serving of slow carbs at meal 2 or meal 3, (usually oatmeal) and an extra serving of fruit.

 

In Closing

For almost two years now, I have been a coal handler at our power plant. The job is dirty, dusty and dangerous with many hazards. Our primary job is to ensure coal flows into the power plant in order to produce electricity. I primarily operate a D9 bulldozer pushing coal into the coal feeders or using the dozer to stockpile coal for later use. The best part about this job is that we have a great supervisor and a full kitchen. My supervisor allows me to prepare meals on my breaks. Some of my healthy eating habits have rubbed off on most of our department. We work a swing shift so it can be a challenge to stay on a consistent workout plan.

That’s pretty much my life story. I believe that all my past experiences led me up to this moment. I’m excited about the future. I believe as long as I continue to put 100% into what I do, the man upstairs will bring people and circumstances into my life and those things will lead to greater opportunities.

Ms. Natural KY Bikini Shares Her Lifestyle Challenges, Training and Diet

At a Glance: Julie Parent

Age: 24

Occupation: Full-Time Admin for University of Cincinnati’s Central Clinic, Trauma Treatment Facility. Part-Time student at Northern KY University in Masters of Health Informatics, and Part-Time student at Strayer University in Masters of Health Service Administration

Family: I have one older sister, Josiane (28) and I recently became an aunt and godmother to my nephew, Rowen Patrick.

Birthplace: Montreal, Canada

Current Residence: Newport, KY

Years training (total): 10 years total, 1 year for bikini

Height: 5’8”

Weight: 145 (off-season), 138 (contest)

Favorite Fitness Meal: Protein Pancakes! I’m a sucker for breakfast foods, so this is definitely what I look forward to when I wake up every day! Favorite Supplements: Muscle Synergy is my favorite supplement. I take one scoop before training and it increases my pump and vascularity so much... It’s awesome!

What would you recommend to someone who has never used Beverly supplements before? UMP is the best protein, hands down. I have recommended it to so many people for numerous reasons. Not only does it taste amazing, but it is so versatile in how you can prepare it. You can drink it straight, make protein pudding, ice cream, bake with it, etc. I’ve never made anything with UMP that didn’t turn out delicious.

In your CD player: Krewella or Dance Cardio Pandora Radio stations are always playing when I’m training and/or doing cardio.

Most Inspiring Book: “Heaven Is For Real” by Todd Burpo

Hobby or interests outside bodybuilding: Anything outdoors owns me. I love to go on a nice run or walk through town, and spend most of my weekends in the summer on Lake Cumberland with some of my closest friends.

Words to live by: "There is only one thing that makes a dream impossible to achieve: the fear of failure." ~ By Paulo Coelho

I have always had a passion for athletics - from little league soccer, basketball, track and field, to cheerleading, dance, and gymnastics. In high school, I narrowed my competitive focus to the dance team, but, I still signed up for every Physical Education class that Corbin High School offered. One of my classes was weightlifting with the football team. I loved it! Even though I thought it was far-fetched at the time, that’s when I first entertained the thought of someday entering a physique contest. Upon graduating, I attended the University of Kentucky where working out took a back seat to my course load. Although I managed to get in the gym when I could and played intramural sports in my sorority, I would have to wait until after graduation to take things to the next level and pursue my goal to compete.

 

Even after I earned my undergrad degree there was still one obstacle I had to overcome before I could step on stage – my fear of the unknown. I knew the only way to overcome my anxiety was to take action, and there was no time like the present. I started researching competition prep coaches in the Northern Kentucky area (where I moved following graduation). After a lot of research and several personal recommendations, I joined Julie Lohre’s FitBody Competition Team. With her guidance and knowledge, and the encouragement of the team, I not only stepped on stage, but took home several awards in the Bikini division. In my second show, ever, I won 1st place NANBF Ms. Natural Kentucky Bikini.

 

Lifestyle Challenges

Before getting into my actual diet and workout schedules there are a couple of lifestyle challenges I faced that I’d like to share with you.

My job is not the typical 9-5, which makes staying on top of my nutrition, supplement, and exercise schedule a task in itself. I work for Central Clinic, an extension to University of Cincinnati's psych department. The division I work in is focused on trauma treatment therapy for children, visitation for foster kids with their biological parents, and alcohol and drug dependency group therapy. I work 10 hour days, with a 45 minute commute each way. I wake up around 5:30am to knock out some cardio before starting my work day. After work I drive
directly to the gym for weight training and any remaining cardio. By the time that I get home in the evening, it's around 9:30pm. That’s when I prepare my food for the next day and complete any homework I need to do for either of my school programs. I carry my Isolator Fitness cooler everywhere I go, which is how I'm able to stay on track throughout the day. Being gone so long, I eat all of my meals while I'm at work, so preparation in advance is the only option for me. I fix and weigh out all of my food the night before, that way in the morning I can just throw everything in my cooler and go. It's always comical the looks I get from my coworkers and sometimes clients when I drop everything I'm doing to take my supplements or run and get my Tupperware every 2-3 hours.

Another area I've had a hard time adjusting to throughout prep is the fear of "missing out" on social events with my friends and family. My goals and fitness ambitions are different than a lot of other 24 year olds, so making plans becomes a little more complicated for me. I love to travel, so I was weary of how that would work with my prep. If I go out of town, I have to be sure that I plan everything out, which is sometimes kind of stressful. But it's doable. I spent 10 days at the beach with my family in the middle of my prep, and it actually was easier than I thought it would be. My suitcase contents were 50% clothes and toiletries, and 50% UMP tubs, food scale, and my other Beverly supplements. My carry-on was my Isolator Fitness bag (which is TSA approved, ice packs and all), filled with everything I needed in order to stick to my plans during a full day of airports and flights. Again, it's all a matter planning.

My Contest Prep Plans

Contest prep definitely took some getting used to; however, I’m thankful that my coach, Julie Lohre, made it as straight forward as possible. My plans were altered based on check-in’s and body comps throughout my prep, so as I was changing, so were my plans. But, here are the basic diet, supplement, and workout schedules that I used for my contest prep.

 

Diet
 

Meal #1: Protein Pancakes (1 scoop UMP, ½ cup of oats, and 3 egg whites)

Meal #2: PB& J (2 pieces of low cal/high fiber bread,1tbsp peanut butter, 1tbsp sugarfree jelly),1 apple

Meal #3: Taco Salad (4oz Ground turkey, ½ cup of black beans, ¼ cup of avocado)

Meal #4: 2 scoops UMP, 1 banana

Meal #5: 4oz grilled chicken, ½ cup zucchini, baked sweet potato fries

The number one tip I have is to make everything in bulk and prepare it for a few days in advance that way everything is already ready. It eliminates guess work on what to fix if in a time crunch, and ensures you stay on track.

 

Supplements Schedule
 

Lean Out: 1 with 5 meals per day (Fat loss)

7-Keto: 3 in AM, and 3 in afternoon (Thermogenic/Appetite suppressant)

Density: 3 with 3 meals per day (Muscle gain with fat loss)

Fit Tabs: 2 in AM, and 2 in afternoon (Multivitamin)

Glutamine Select: 1 scoop before training (Reduce muscle soreness, enhance recovery)

Muscle Synergy: 1 scoop before training (Strength & muscle gains)

UMP: 3 scoops per day (see meal plan above)

 

Training Schedule

I work out with weights five days a week taking Sundays and Wednesdays off. My favorite muscle group is a toss-up between legs and shoulders. I think that it is very important to push myself every week to go up in weights and increase strength, even if it’s just 2.5lbs. Here’s my workout.

 

Training

SUNDAY: OFF, WEDNESDAY: OFF
 

MONDAY: BACK, HAMSTRINGS, GLUTESAmount
Lat Pulldown4 x 10-12
Bent-over BB Row 4 x 10-12
Straight-arm Pulldowns 4 x 10-12
Wide Stance Squats 4 x 15-18
DB Deadlift 4 x 15-18
Low Cable Kickback4 x 15-18
Hamstring Ball Curl-ins 4 x 15-18
TUESDAY: CHEST, BICEPS, ABSAmount
Flat Bench Press 4 x 10-124 x 10-12
DB Fly 4 x 10-12
Pushups with feet elevated 4 x 10-12
Standing BB Curl4 x 10-12
Hammer Curl4 x 10-12
Ball Crunch 4 x 15
Hanging Leg Raises 4 x 10
Obliques 4 x 10 (each side)
THURSDAY: DELTS, TRICEPS, ABSAmount
DB Lateral Raises4 x 15-18
Bent-over DB Raises 4 x 15-18
Sumo Deadlift High Pull4 x 15-18
Press Downs 4 x 15-18
Bench Dips 4 x 15-18
Reverse Decline Crunch 4 x 15-18
Floor Crunch with weight 4 x 15-18
FRIDAY: QUADS, GLUTES, CALVES, PLYOMETRICSAmount
Leg Press 4 x 15-18
Walking Lunges with weight 4 x 15-18
Leg Extension with pause 4 x 15-18
Standing Calf Raise 4 x 15-18
Pushups 4 x 15 super setted with…
Switch Lunges4 x 15
Crunches 4 x 25 super setted with…
Squat Jumps with Medicine Ball4 x 15
Lying Leg Raise4 x 15 super setted with…
Bench Rebounds4 x 15
SATURDAY: DELTS, BACKAmount
Seated Overhead Press 4 x 10-12
Front Raises 4 x 10-12
Inverted Pushups 4 x 10-12
Plank Position DB Row 4 x 10-12
Assisted Pullups 4 x 10-12

Cardio

I do high intensity cardio on the StairMaster for 45 minutes, 4 times per week. I split it up in 2 sessions, if my schedule allows. I tend to lose some steam after about 25-30 minutes, so in order to make sure that I am giving it 100% the entire time, splitting the 45 minutes into 2 sessions works best for me.

Presentation Tips

Practice makes perfect!! I can’t stress that enough. Your posing routine is what ties in all the hard work and preparation you have done leading up to the show. Looking comfortable and graceful in 5in heels is not as easy as it looks. Also, trial runs on your hair and makeup BEFORE the show are super important. That way you already know what works and what doesn’t so that you don’t have to stress out on show day. There is so much happening on the day of your competition, usually starting at 8am, so there is very little room for trial and error

Some Final Advice

It's okay to say no. It took me a while to understand that when I changed my priorities, I would have to say no to some things I’d normally do if I were not prepping for a contest - usually food related. Sometimes the people around you, no matter how supportive, won't understand your journey unless they are going through it themselves. And that's okay. It also doesn't mean you have to be antisocial. The best thing you can do if you are struggling with this, like me, is to surround yourself with supportive and understanding people. Joining the FitBody Team was the best thing I could have done. You will undoubtedly find yourself messaging your team members and coach about the most off the wall things. I constantly reflect on some of my conversations with one of my teammates, who has become like a second sister to me, and laugh because who else would understand how to measure the perfect tablespoon of peanut butter??? Looking at the big picture and setting/tackling personal goals is what helps me every day. When I step on stage, I take great pride in knowing that I didn't cut any corners and deserve to be standing next to some amazing athletes.

Sixty May be the New 40!

At a Glance: John Lankford

Age: 64

Occupation: Owner Nautilus Fitness Center, Spartanburg, SC (established 1977)

Family: Marilyn (wife), Laura, 37 (daughter), John, 44 and Andrew, 31 (sons)

Years of Training: 50

Height: 5’8”

Weight: 172 (off-season), 162 (contest)

Favorite Supplements: UMP Strawberry (It tastes great). Quadracarn has made all the difference in my training and physique; at 64 I really feel 40!

What would you recommend to someone who has never used Beverly supplements before? If you want to be the best, you need to use the best. Beverly supplements are second to none, and that’s no nonsense!

Favorite Music: Contemporary Christian

Most Inspiring Book: Holy Bible

Hobbies Outside of Bodybuilding: Playing the guitar, golf, being with family

Words to live by: “He is no fool who gives up what he cannot keep, to gain what he cannot lose.” Jim Elliott

“For a man to enjoy his work and accept his lot in life is indeed a gift from God” (Ecclesiastes 5:19). This verse from the Holy Bible could sum up my whole bodybuilding career. When I was a kid I was very skinny and it seemed as though nothing I did helped me gain weight. I would see the Charles Atlas ads in the back of magazines and think “Wow! If only I could do that.” My mom thought buying a set of weights for me would be a waste of money. She thought I wouldn’t keep it up, so I made my own. I used an iron pipe with bricks attached to the end and used duct tape wrapped around a rock as my collars to keep the weights from falling off. To increase the weight I added more bricks. So at the age of 13 my bodybuilding journey began.

When I was 16, we learned I had a spinal condition, not from lifting weights, but it was genetic in nature. I had to stop lifting and didn’t lift again until I was in the Air Force some 3 years later. I entered basic training at 5’9” and 135 lbs. Later, while stationed at Loring Air Force Base in Maine, I met Tom Kerrigan who became my training partner for the next 4 years. It was here that I was first introduced to Beverly International. I began taking Beverly Vitamin Packs and eating anything that didn’t move. I gained 30 lbs in 6 months and my bench press went from 175 lbs to 275 lbs. I began competing in powerlifting meets and later bodybuilding competitions as well.

In September 1977, I opened Nautilus Fitness Center in Spartanburg, SC. I was 26 years old and I quickly learned that just  because you own a gym doesn’t mean you will be able train and compete any time you want. I had a family and the most important thing was providing financially for them. Even though I continued to train, I gave up competing for many years.

In the late 90’s I decided to give competitive bodybuilding one more try. The big difference was that in 1987 I had gone to a Billy Graham Crusade in Columbia, South Carolina and had given my life and my business to the Lord. When I began to compete again I only wanted to give glory to Him. I was doing very well placing 1st or 2nd in every show. In 2005 after competing and winning my division in the Carolina Supernatural in Asheville, NC I decided that this one would be my last competition. Later that evening after the competition was over, the show promoter asked me if I would consider taking over the Carolina Supernatural as promoter. After my longtime friend, Art Littlejohn offered to help; we decided it would be a great venture. We moved the show to Spartanburg, SC and June 13, 2015 will be its 20th anniversary.

When I turned 60, I got the itch to compete again. I really wanted to know if I still had it. I knew that I would have to be more focused than ever. I couldn’t miss even one day of training and my meals had to be perfect.

I have been taking and selling Beverly International supplements in my health club for years, so I knew they would be a major factor if I was going to be my best. I wasn’t leaving anything to chance as I set my goal on the 2011 Master’s Universe. One month out from the show I was amazed that I looked better at 60 than I had at 50. Everyone wanted to know what I was doing. I was more than happy to tell them what Beverly supplements I was taking and how that it had paid off as I won the Master’s Universe. I thought, what a way to end a career.

However, in 2014 I was at it again, preparing for the SNBF Grand Finale in Georgia. This one posed a unique challenge as we had already committed to going on a “Journeys of Paul” cruise of the Mediterranean only weeks before the competition. I had to eat clean, as well as get my workouts in, while on the cruise. I had just 2 weeks until the competition once I returned from the cruise. Once again, I was blessed to win the Masters 60 and over division. The only problem was, I met 2 promoters from Franklin, NC that night who were promoting a show they were having in March 2015. Yes, you guessed it. I was on my way to training for still another show. This time my wife just gave me a blank stare when I told her once again that this would definitely be my last competition. When I walked off the stage in Franklin, NC in March it was different. I realized God had blessed me once again with a win. Psalm 18:35 says, “You give me your shield of victory, and your right hand sustains me.” God gave me a peace in my heart that night. This was indeed the last time.

The 10 years of training and competing has been a great experience and I have been blessed not to have any major injuries. I believe it’s not how hard you train but how smart you train. As you age your body is more prone to injury and recovery takes longer. That is why it is so important to eat clean and take the right supplements. My training is always very intense but I never try to train like I did 30 years ago. Bodybuilding is all about shaping your body as a sculptor would shape a very expensive piece of marble. One mistake can be very detrimental. If you want to be able to train in your 60’s, 70’s and beyond, you must be smart and listen to your body.

Nutrition and Supplements

In my bodybuilding career I have always tried to have a perfect balance of 3 major factors: nutrition, training and rest. Nutrition is first because without the right fuel for the body it would be like having a fast car but using a low grade fuel. You could never win a race. In this area I believe you need to find out what works and stick with it. Too many people change their meal plan before they even give it time to work. The following pre-contest meal plan is one that has worked or me for many years.

 

Nutrition
 

Meal #1: 12 egg whites, ½ cup oatmeal, 1/3 cup blueberries

Meal #2: 2 scoops UMP, 15 raw almonds

Meal #3: 10oz grilled chicken, ¾ baked sweet potato, 4 cups salad, 4 TBSP oil and vinegar dressing

Meal #4: 2 scoops UMP, 15 raw almonds

Meal #5: 10oz tuna (water packed) or 99% lean ground turkey, 3 cups raw or steamed cabbage

Meal #6: 16oz wild caught cod, 3 cups steamed broccoli or asparagus

Meal #7: Carb Load Meal (Sunday and Wednesday only)

1 cup oatmeal and 1 cup baked sweet potato.

The seventh meal is only added to my program when my body fat is 7% or lower. I consume 1 ½ to 2 gallons of water daily.

 

Supplements Schedule
 

1 Super Pak with meal 1

5 Density with meals 1, 3, and 6

3 Quadracarn with meals 1, 3, and 6

3 EFA Gold with meal 1

3 Joint Care with meals 1 & 3

5 GH Factor 15 minutes before meal 1

2 Scoops of Muscle Synergy 15 minutes before training

1 Scoop of Glutamine Select before and during workout

 

Training

The second major factor is muscle stimulation or training. Notice I didn’t say annihilation but stimulation. Remember at 60 and over you must train smart if you want to be injury free. I train 5 days a week using a lot of supersets. My training usually lasts about one hour and 30-45 minutes. Like my meal plan, I rarely change my training. As I have gotten older, I do use more machines than earlier in my career, because there is less chance of injury.

 

Training Schedule
 

DAY ONE: CHESTAmount
Nautilus Decline or Decline Dumbbell Presses2x12 warm up, 3x12 (increasing weight each set)
Incline Smith Machine Press3x10 (increasing weight each set)
Nautilus Decline Machine & Pec Dec (superset)3x10 (same weight)
Cable Crossover3x12
DAY ONE: ARMS
3 Giant Sets (do all six exercises with no rest between, then rest 45 seconds, and repeat for 3 rounds of 10 reps)
E-Z Bar Curls
Triceps Press Down
Seated DB Alternate Curls
DB Kick-Backs
Dumbbell Concentration Curls
Nautilus Nitro Triceps Machine
DAY ONE: SHOULDERSAmount
Nautilus (or dumbbell) Lateral Raises3x12
Nautilus (or dumbbell) Military Press 3x12
Bent Over Cable Lateral 3x12
Nautilus Rear Delt Machine3x12
DAY TWO: LEGSAmount
Leg Extension 2x12 warmup, 4x12 (increasing weight each set)
Leg Press4x12 (increasing weight each set)
Dumbbell Walking Lunge5x24
Seated Leg Curl
4x12
One Leg Isolation Leg Extension3x12 (hold at the top)
Calf Raises10x20
DAY THREE: BACKAmount
Nautilus Pullover Machine 2x12 light warm-up
Wide Grip Cable Pulldowns 3x12
Cable Row 3x12
DB Row3x12 each arm
Nautilus Pullover 3x12 (work sets)
Hyperextensions3x15-20
DAYS FOUR AND FIVE: REPEAT DAYS 1 & 2Amount
Weighted Abdominal exercises are performed
every other day:
Nautilus Ab Machine 3x15
Cable Crunch 3x15
Knee-Ins (with ankle weights) 3x15

 

I do no structured cardio training such as bike, treadmill, etc. My fast training pace utilizing super sets, tri sets, and giant sets takes care of the cardio aspect for me.

Rest / Conclusion

The third major factor in bodybuilding success is to make sure you get plenty of rest. A lack of sleep and rest can cause many problems. This is especially true as we get older. It becomes very important to let your body recuperate and rejuvenate so you will be 100% for your next training session.

In closing, remember, it’s all about attitude. If you think you are old, then you probably are. Personally, I believe 60 is the new 40!

Over 45 Starter and Intermediate Workouts

If someone over 45 wants to get into serious shape after having not been in the gym in a long time or never having worked out at all, certain steps must be taken.

1. Face the fact that you are not 25 any longer. I am not saying you can’t make some great gains, but you need to train smart.

2. If it has been years since you last worked out, then of course it would be wise to get a physical just to be on the safe side.

3. Let a good certified trainer or coach help you get started. If you can’t afford a trainer the following routine would be a good starting place.

I prefer machines over weights for someone just starting out. Machines are a controlled movement and there is less chance of injury.

If you are a member of a gym with machines the following routine would be for you. Your training would be a full body workout, every other day, 3 days per week.

BEGINNER FULL BODY PROGRAM: 3 DAYS PER WEEKAmount
Warm-up 5 minutes on a cardio machine, bike, treadmill, etc...
Low back machine 1 x 12
Leg Extension (for quads)1 x 12
Leg Curl (for hamstrings) 1 x 12
Row Machine (for back) 1 x 12
Pec Deck (for chest) 1 x 12
Lateral Raise (for shoulders) 1 x 12
Bicep Curl Machine (for biceps) 1 x 12
Triceps Machine (for triceps) 1 x 12
Abdominal Machine (for abs) 1 x 12
Complete your workout with 15 to 20 minutes of cardio. This entire workout should take 45 min-1 hour.

Intermediate Program

After a few weeks you should be ready to begin a more aggressive program, but keep in mind we are still laying the foundation. You will still be working out 3 days per week, but now on a split routine. Take 1 or 2 days rest after each workout. Begin each session with 5 minutes of cardio for a warm-up. At the end of each session, or on off days, perform 20-30 minutes of cardio.

 

DAY ONE: CHESTAmount
Flat Dumbbell Press 3 x 10
Incline Dumbbell Press 3 x 10
Pec Deck or Dumbbell Flyes 3 x 10
DAY ONE: BACKAmount
Pulldowns Wide Grip 3 x 10
Pulldowns Close Grip 3 x 10
Bentover Rows with Dumbbells 3 x 10
DAY ONE: ABDOMINALSAmount
Crunches 3 sets x 20
Abdominal Machine 3 sets x 20
Knee Ins 3 sets x 20
DAY TWO: LEGSAmount
Leg Extension 3 x 10
Lunges (stationary) 3 x 10
Leg Curl 3 x 10
Stiff Leg Deadlift 3 x 10
Calf Raise 5 x 20
DAY TWO: ABDOMINALS - SAME AS DAY 1Amount
Crunches 3 sets x 20
Abdominal Machine 3 sets x 20
Knee Ins 3 sets x 20
DAY THREE: ARMS - BICEPSAmount
E-Z Bar Curl3 x 10
Seated Alternate Dumbbell Curls3 x 10
Concentration Curls3 x 10
DAY THREE: ARMS - TRICEPSAmount
Triceps Pressdown3 x 10
Lying Nose Breakers3 x 10
Dumbbell Kick Backs3 x 10
DAY THREE: SHOULDERSAmount
Seated Dumbbell Press3 x 10
Seated Lateral Raises3 x 10
Standing Front Alternate Raises3 x 10

Supplement Recommendations for Beginners and Intermediates 45 and older.
 
To get the best gains possible, the right supplements are a must. They also must be high quality supplements.

Number 1 for me is protein. It is very hard to get enough through food sources. This is a must for building lean muscle. I always recommend UMP or Muscle Provider. Quite simply, it is the best on the market!

My number 2 recommendation is Mass Aminos. If you are training hard and eating clean, then you want to keep that hard earned muscle. Without mass aminos you may very well lose muscle.

Number 3 is Quadracarn. I believe this is probably the best product on the market for a person who wants to feel and look younger, healthier, and more vibrant.

Number 4 is the Beverly Super Pak. It is hard to get everything you need in a one-a-day vitamin like many people take. With the Super Pak you get what you need daily in the way of vitamins and minerals without having to think about it. It is also easy to take the packet with you when you travel.


Depending on the individual need, I would suggest taking Lean Out or 7-Keto for someone trying to lose weight. Both of these products are great aids for that in addition to eating clean.

As we age it is important to remember that your body will treat you only as good as you treat it. The worst thing you can do for your body is nothing. A great motivation is to set attainable, short-term goals and stay focused until you have reached your goal. Then you can set your next goal. Your reward will be a healthier, happier you!

Magic Happens! Iryna McCraw’s Road To Success

There are various levels of gym devotion, from the lazy gym wallflower (that directs equal effort into cable crossovers as they do to texting on their cellphones) all the way up to the all-or-nothing iron fanatic (that wouldn't think twice about missing his mother's funeral if it falls on leg day). The best lifters, however, land somewhere in the middle, with their fitness goals being very important to them, but just one part of a very rich and balanced life.

 

Russian-born immigrant Iryna McCraw is an excellent example of someone that fits family, career, and training into a life in which she can excel at all three. Her resume includes raising two happy, well-adjusted children; the founding of her own training business (Success Fitness Systems Gym in Madisonville, Kentucky) with a full roster of one-on-one, group and online clients; and a number of championship placings in figure competitions, with the goal of eventually earning her IFBB pro card. But Iryna was not always certain for fitness success. She faced a well-defined turning point which led her to completely transform her lifestyle.

Iryna's defining moment occurred following the birth of her first child in 2001, when her body weight rose to an unhealthy 210 pounds. It was this moment of reckoning that served as the impetus for her to force dramatic change, with the gym, kitchen (and eventually figure stage) being the staging grounds for that rebirth.

Iryna found that having a weight problem was extremely difficult, both from a physical and emotional perspective. "I was embarrassed to wear certain clothing," Iryna says. "I remember wearing long stretchers under my jeans so I wouldn't look so chunky. I also remember feeling very intimidated in the gym with my chubby arms."

"I didn't know how to start," Iryna recalls, "but I knew I had to do something." Due to her competitive nature, the hard work, even if not necessarily focused in the right direction, started to change her body. “I began pushing myself even harder in the gym and experimenting with nutrition. With consistency and determination, the results that I wanted began appearing.” This is when she started to get the attention, and help, from more experienced lifters in the gym. They mentored her and (most importantly) showed her the areas she needed to explore to get her training, nutrition and supplementation right.

When the results in the gym really started to show, Iryna was told that she HAS TO compete in figure events. It turns out this is exactly the motivation and focus she needed to give her efforts greater purpose. She first competed in 2004 at the NPC Kentucky Muscle, and she has since continued to compete, even winning the overall at the 2011 Northern Kentucky Figure, one of the most competitive regional events in the country. Her goal is to win an IFBB pro card. A goal that seems attainable by someone as driven as Iryna.

It was at the 2004 Kentucky Muscle show that Iryna met Sandy Riedinger. “I asked Sandy for her feedback on my physique and how I can improve because I knew deep down inside that there is no turning back for me!” Iryna not only received competitive guidance from Sandy, but she was introduced to the Beverly International products, which have contributed greatly to her progress.

Iryna has created a foundation and support system of like-minded women that bolsters the support she receives from her family and clients. “Meeting so many wonderful and strong women inspires me to continue. I am now officially hooked! I approach my daily workouts with great enthusiasm.” She looks forward to her training sessions each day, as it helps her relieve stress, sharpen her focus and discipline and continually challenge and improve herself. “Staying healthy and fit is necessary for me to have the energy to balance my busy life. It is necessary for me to stay sharp in all areas... mental, physical and emotional... and is something that my healthy lifestyle affords me.”

Since starting, Iryna has become a student of the game, learning everything required to optimize her training, nutrition and supplementation. This has allowed her to share that knowledge with her clients, both those that train in her commercial gym and those she helps through her online coaching business (www.irynamccraw.com). Their progress mirrors her own and not only has driven the success of her coaching, but made her work extremely fulfilling. “I can't imagine myself living without working out and the way it makes me feel.”

Iryna's Training Program

As a busy trainer and someone who values her family time, Iryna keeps her training fast-paced and gets things accomplished quickly. This is part of the reason she makes great use of super-setting, to cut down her rest periods. This follows her “working my muscles, not my mouth” philosophy. In addition to being an efficient way to train, Iryna also feels that the short rest
periods contribute to keeping her lean. Here is a typical week's training:

SUNDAY: OFF
 

MONDAY: LEGS
• Alternating Lunge Jumps 3x30 (warm-up) explosive split movement
• Leg Extensions 4x10 super-setted with...
• Walking Lunges 4x20
• Weighted Side Lunges 4x10
• Leg Curls 4x15 super-setted with...
• Abductor Machine 4x25
• Good Mornings 4x10
• Leg Press (wide-stance) 4x30

TUESDAY: SHOULDERS
• Heavy One-arm Dumbbell Press 4x12,12,10,8
• Arnold Press 3x10 super-setted with...
• Palms Up Laterals 3x20 to emphasize front delts
• Alternate Dumbbell Front Raises 3x15 super-setted with...
• Decline Push-ups 3x20
• One-arm Lateral Raise 3x12 super-setted with...
• Full-range Laterals 3x20
• Bent-over Lateral Raises 3x12 super-setted with...
• Plate Front Raises 3x20

WEDNESDAY: CHEST
• Incline Bench 4x12
• Cable Crossovers 3x15 emphasizing the bottom half of the movement
• Heavy Flat Flyes 4x10 super-setted with...
• Explosive Push-ups 4x10
• Flat Dumbbell Press 4x15
• Pec Deck 3x10
• Pullovers 3x15

THURSDAY: BACK
• Dumbbell Rows 4x12
• Dumbbell Deadlifts 4x10 super-setted with...
• Hyperextensions 4x10
• Wide-grip Pulldowns 4x12
• Narrow-grip Pulldowns 4x12
• Wide-grip Behind-the-Neck Pulldowns 4x12
• Bent-over Pulldowns 4x10

FRIDAY: LEGS
• Wide-stance Leg Press 4x15 (light)
• Narrow-stance Leg Press 4x10 (heavy)
• Weighted Walking Lunge 3x20
• Straight-leg Deadlifts 3x15
• Leg Extensions 4x15 super-setted with...
• Adductor Machine 4x25
• Alternating Jump Lunges 3x30

SATURDAY: ARMS
• Dumbbell Skullcrushers 4x10 super-setted with...
• EZ Bar Preacher Curls 4x10
• Incline Hammer Curls 3x15
• Supinating Dumbbell Curls 3x15
• Standing Cable Curls 3x15
• Bar Dips 3x10
• Narrow-grip Pushdowns 4x20

Additional Info

ABDOMINAL WORK

Iryna does not train abs on any particular day or with a specific program. She trains them occasionally and without heavy weights as she wants abdominal development without thickness. She also finds that they already get worked since they are stabilizers for everything from squats to triceps pushdowns.

 

CARDIO TRAINING

Iryna usually doesn’t do any cardio during the offseason to ensure that she maintains her muscle gains. She starts her contest prep diet twelve weeks out, which does not include cardio until four to six weeks out (depends on her fat loss progress and overall conditioning). Her cardio is 30-35 minutes long, four times a week and includes sprints and the Stairmaster in the late evenings. “I like looking ready two weeks before the actual event so that I can polish a few things without killing myself and don't look exhausted and flat,” says Iryna. This level of year-round preparation keeps contest dieting from being torturous. “I guess all of us at some point need to realize everything we do in life voluntarily needs to be enjoyable.”

 

POSING PRACTICE

Iryna practices her posing all year long. “To be honest, I never stop. I think it is fun, improves my posture, and helps me project a natural look on stage.” Iryna makes this part of her consistent regimen.

Iryna's Nutrition Program

“We all know where abs truly are made... in the kitchen!” says Iryna. If you follow a clean diet of healthy foods with proper caloric amounts, you will have no problem seeing your six-pack. Here are examples of Iryna's eating protocol...
 

Off-Season

Meal #1: 1 cup scrambled Liquid Egg whites, ½ cup oatmeal (before cooked) with 1c Carbmaster milk (Kroger brand), 1tbsp unrefined coconut oil, 1tbsp chia seeds, 1tbsp flax seeds

Meal #2: 5oz baked fish with 1 ½ c fresh bell pepper and cucumber

Meal #3: 5oz grilled chicken breast, 1c of brown rice, ½c homemade guacamole

Meal #4: 2 scoops UMP mixed with 1c egg whites, ½c water and ½c ice, 4 low sodium rice cakes

Meal #5: 4oz lean ground beef burger, 4oz sweet potato

Meal #6: 1 scoop chocolate UMP pudding with PB2 spread on 2 apple cinnamon rice cakes

Meal #7: (30 min. prior bedtime) 3oz flank steak, 2 hardboiled eggs (no yolk), ½ avocado

Contest Prep

Meal #1: 2 scoops UMP mixed in 1c egg whites, ½c water, ½c ice, 2 rice cakes

Meal #2: 5oz chicken breast, 10 asparagus spears, ½ avocado

Meal #3: 5oz flank, 5 Brussel sprouts with 2tbsp salsa

Meal #4: (post workout) 2 scoops UMP mixed in 1c egg whites, ½c water, ½c ice and 2 rice cakes

Meal #5: 4oz lean ground beef burger, 4oz sweet potato

Meal #6: 1c liquid egg whites omelet with spinach and mushrooms

Meal #7: (30 min. prior to bedtime) 5oz fish, 10 asparagus spears


As an energy snack, I have a half grapefruit twice during the day.

I drink about one-and-a-half gallons of water a day and add about an extra gallon during pre-contest with extra electrolytes added to the jug.

She has a number of recipes using Ultimate Muscle Protein (UMP) as the base, but her Banana Nut Muffin Tops recipe is her favorite (see below).

BANANA NUT MUFFINS TOPS

• 2 cups UMP Vanilla
• 1 cup apple sauce
• ½ cup sweetener (stevia)
• 1 cup liquid egg whites
• 2 mashed bananas
• ½ cup fine chopped pecans (optional)
• 2 cups oats bran
• 2 tbsp coconut oil
• 1 tbsp baking powder
• 1 tbsp vanilla extract
• 2 tbsp banana extract

1. Preheat oven to 350°.
2. Combine all ingredients.
3. Stir until well blended.
4. Pour into Pam-sprayed muffin top pan and bake about 12-15 minutes.
5. Muffin tops should be firm in the center when done and must be refrigerated or frozen.
6. Pop it in the toaster in the morning or eat cold on the go. Good for pre- or post-workout healthy treat.

Supplementation Guidelines

Iryna has been taking Beverly International supplements since 2004! “I subscribed to the Beverly No Nonsense magazine and also received one of their books about the benefits of taking BI products. It provided easy, step-by-step guidance for beginners all the way up to advanced bodybuilders.” Beverly is more about passing on proper knowledge than selling products. That said, they also have a line of supplements of the highest quality. “Our bodies must recover with best available supplements on the market,” says Iryna. “You can’t go wrong with Beverly. I have been using it for years and it works!”

 

Iryna’s Favorite Beverly International Products
 

Ultimate Muscle Protein: “The one and only! Occasionally, I have tried different brands but always come back to Beverly products for the best flavor, texture and quality. UMP also helps me with my sweet cravings.”

Glutamine Select: “This is the best during/post-workout recovery drink made! Plus, it also contains BCAA (leucine, isoleucine, valine) which helps maximize recovery and build solid muscle.”

Ultra 40: “The ingredients speak for themselves. BEEF it UP!!! This is made to gain lean quality muscle. It contains heme iron, the most bio-available form of iron in the diet.”

Quadracarn: “Quadracarn gives me tremendous energy, drive, pump and muscle hardness. I absolutely love the way it makes me feel.”

 

The Beverly line of products have become a consistent part of Iryna's daily intake. She also lists the Super Pak and/or Fit Tabs among her regular purchases, and adds in 7-Keto MuscLean and Lean Out as a contest approaches. “I also take them during work travel and family vacations.”

The Beverly International products are well-regarded by all members of the McCraw family. Iryna's husband Ron also set a goal to feel better overall and lose weight (he lost 50 pounds) and included Beverly supplements in his diet. 14-year old son Daniel, who plays football, uses Glutamine Select for post-workout recovery. “My 3-year old daughter Eva even likes to sip on my vanilla UMP shakes!”

Since her livelihood is based on providing results, Iryna also makes it a point to recommend Beverly products to all of her clients. “The changes with using Beverly have been unbelievable!” says Iryna. “Supplements help my clients to stay focused and always on top of their game. They are busy people so if I can teach them to incorporate a shake and supplements into their routine, it will easily fit into their hectic schedule and keep their energy levels stable. And the taste of Beverly’s protein is truly the best. I dedicate my life to helping people who want to achieve their goals, and Beverly is a helpful part of that.”

Iryna McCraw serves as a great example of how a person can make the decision to go from a life of quiet desperation to accomplishing amazing things. “With the right nutrition, training, supplements, unwavering focus, determination and belief in yourself, magic happens! I truly believe that there is nothing that is unattainable. Trust yourself. Trust results. Trust Beverly!”

Juggling Act: Balancing Life’s Demands with Bringing My Best to the Stage

At a Glance: Chad Forrester

Age: 43

Family: Married, 2 children

Occupation: Manager, “Big Box” Home Improvement Store

Training Music: Kill Switch Engage on Pandora

Favorite Contest Prep Meal: Blackened salmon, sweet potato, and green beans

Favorite Cheat Meal: Greasy burger and fries

Favorite Beverly Supplement: Hands down UMP, utterly the best protein I’ve ever had. Tastes incredible, mixes great!

Bodybuilders often experience tunnel vision when it comes to getting ready for a contest. They allow their training schedule, diet, posing, etc. to take over every fiber of their being. Friends and family become alienated. But, it doesn’t have to be that way. Producing a stage worthy physique does not have to consume your total being. The key is maintaining healthy relationships and balance in your life while still getting it done in the gym (and at the dinner table).

 

I was fortunate enough to gain the assistance of prep coach, Ray Binkowski, who explained things to me in Yoda-like fashion. Ray said, “Remember, it’s your family and work which allow you to do what you do.” In other words, real life takes precedence over prep and training. “If you need a day off, take one. If you have a birthday dinner, eat it.” I lived my last prep according to this cardinal rule. My experience was much more enjoyable than my previous contest preps. I could still satisfy my OCD-like personality by following his direction to a “T”. However, he had built enough flexibility into my training schedule and diet to allow me to achieve a balance between family, job, life in general, and bodybuilding.

Life’s Demands

My career is very demanding. I am a retail store manager for a large home improvement company. I work long hours and have to remain somewhat flexible as my schedule can and does often change. Passion for my job is an understatement. And it’s a good thing since much of my pay is tied directly to job performance. During this latest contest prep, a new element was thrown in the mix. Our company is continually looking for ways to give back to our community. Last fall we took on the challenge of completely remodeling a duplex which had been given to a homeless Army Veteran and his family. Although rewarding, I worked on Balancing Life’s Demands with Bringing my Best to Stage the project 12 hour days, 7 days per week for a month in order to complete it on time. This was smack dab in the middle of my contest preparation. I continued to make my lifts in the gym (before or after work) and keep my diet on point whether I was home or on the construction site.

Even more important than my job, is my family. My son plays football for Grand View University in Des Moines, Iowa. Of course I wanted to see him play, so I took several nine hour round trips to Iowa on Saturdays to watch his games. My daughter, a junior in high school, was cheering for Friday night football games and performing on a competitive cheer squad. I didn’t miss out on those either.

The point is I did not compromise the important things in life (being a good husband, parent, leader, co-worker, etc.) for bodybuilding, but I still stepped on stage looking my best. In the remainder of this article I’ll tell you how I got into bodybuilding and provide my training program, diet, and supplement program. This has helped me continue to make muscle gains while dropping body fat, as well as allowing me to stick to my diet while on the job site, traveling to my son’s games, and attending my daughter’s cheering events.

Why I started bodybuilding

I have always been an athlete, was a four letter athlete in high school, and even played a couple years of college football. I trained with weights throughout, but after my organized sports career was over and life stepped in, my lifting became an “on again, off again” (mainly off) proposition. One day in 2006, as my wife and I were getting ready in the bathroom she mentioned that I looked like I had put on a few pounds. That’s all it took. Off to the gym I went. I started with a typical three day per week program, much like how I had trained for athletics. Then I added a fourth day, and eventually a fifth. After a few years of steady training a friend suggested that I think about competing. I did some research and in 2010 I took the plunge into competition. I made a respectable showing, and then took 4 years off to live life. But, the itch returned. I decided to compete again in the OCB Midwest States in November of 2014. I was hoping to attain my natural pro card but the competition was of an extremely high caliber. I was still able to place fourth in the master’s class, and fifth in my open class.

Training, Cardio, Nutrition, and Supplements

Here is one of the best parts of my program – my training, nutrition, and Beverly supplement programs allowed me to step on stage having done NO cardio! That’s right, no cardio! To be honest with everything else I had going on, I don’t know if it would have been possible to do the kind of cardio I had always done for past contests.

In the training program below, almost all exercises were supersetted. This had a two-fold positive effect of cutting down my time in the gym while keeping my heart rate elevated and allowing me to burn more calories each workout.

Train 4 on 1 off, Repeat.

Core exercises are performed at the end of workouts on days 1, 2, and 3. On day 4, I performed a special superset designed to cut up my quads (which were lacking).

Training

 

Core WorkoutSetsRepsRest
Crunch4200
Toe Touch Crunch4200
Bicycle4200
Plank4200
Alt Knee to Elbow42060
Day 1SetsRepsRest
Pullup3150
Dip 31530
Bench Press 480
Bent Row 4830
DB Flye 4830
Wide Lat Pulldown 480
DB Shoulder Press 3120
DB Lateral Raise 3120
DB Front Raise 31230
Core
Day 2SetsRepsRest
Leg Extension4120
Leg Curl4830
Lunge3150
Squat31530
Leg Press3250
Stiff Leg Deadlift31230
Seated Calf Raise3300
Leg Press Calf Raise3830
Core
Day 3SetsRepsRest
DB Curl3120
DB Extension31230
DB Hammer Curl3120
DB Skull Crusher31230
DB Rotating Curl3120
Close Grip Bench31230
Core
Day 4SetsRepsRest
Leg Extension10100
Leg Curl101060
Seated Calf Raise4350
Leg Press Calf Raise41530
Special Quad Cutting Superset: 60 seconds rest after
completing both exercises, repeat for 4-6 sets
Front Squat4-6120
Hack Squat4-61260

Nutrition

2 DAYS IN A ROW - HIGH

 

Meal 1:
2 eggs
4 egg whites
6oz lean meat or chicken breast
¾ cup oatmeal

Meal 2:
2 scoops of Ultimate Muscle Protein
2 tbsp heavy cream
handful of berries

Meal 3:
8oz lean meat, chicken, or turkey
2 cups of vegetables
1 tbsp olive or flax oil and vinegar
8oz sweet potato or 1 cup brown rice

Meal 4:
2 hard-boiled eggs
Greek yogurt with fruit

Meal 5:
8oz lean meat, chicken, or turkey
2 cups vegetables
6oz sweet potato or 1/2 cup of rice

Meal 6:
Protein bar
1 hard-boiled egg

 
2 DAYS IN A ROW - LOW
 

Meal 1:
2 eggs
4 egg whites
4oz lean meat or chicken breast
1 grapefruit

Meal 2:
2 scoops of UMP
a handful of berries

Meal 3:
8oz lean meat, chicken, or turkey
2 cups vegetables
1 tbsp olive or flax oil and vinegar

Meal 4:
2 hard-boiled eggs

Meal 5:
8oz lean meat, chicken, or turkey
2 cups of vegetables

Meal 6:
Protein bar

My Specialized Beverly International Supplement Stack

A specialized supplement stack of Beverly products helped me achieve and maintain balance in my life. UMP made it convenient to stay on track while road tripping to college games or locally for cheer. I felt better and had more energy, drive, focus, and improved health. Week after week I continued making muscle gains while dropping body fat. You read that right; I was building muscle and losing fat at the same time as a drug free athlete. When my day was done, ZMA 2000 helped me sleep like a rock. The Quadracarn/Muscularity combo helped me drop fat without cardio while Density helped me retain max muscle.

 

SPECIALIZED SUPPLEMENT STACK
 

• 4 Mass Aminos per meal

• 4 Ultra 40 per meal

• 1 Super Pak with Meal 1

• 3 ZMA 2000 before bed

• 3 Density per meal

• 3 Quadracarn with 3 Muscularity 3 times per day

 
Why did I use Beverly? My trainer said that it was the only brand he would recommend. That got me researching their products, and after learning about Beverly’s quality and reputation, I decided to go all in. I am so glad I did. I truly believe my prep experience would have been a much different outcome if not for Beverly. Having prepped for contests with and without Beverly International supplements, I can say that with Beverly I gained more muscle, and had more energy and FOCUS.

Ten Years and Still Evolving

At a Glance: Sarah Sweis

Age: 34

Occupation: Entrepreneur

Family: married to the man of my dreams, three children, Gus 7, Greyson 6, and Saylor 2. And one very large poodle, Romeo.

Current Residence: Washington, Michigan

Years training: I began consistently going to the gym at age 16, and began competitive bodybuilding at 21.

Height: 5’2-1/2”

Weight: 128 (Off-Season), 120 (Contest)

Favorite clean eating meal: UMP pumpkin pancakes (you have to try these!!!!)

What would you recommend to someone who has never used Beverly supplements before? I always recommend UMP first, but I stand behind every product. You really can’t go wrong.

Music: I have different music for different moods I’m in, usually Lincoln Park or Disturbed for leg days, Iggy Azalea, Nikki Minaj, and Pit Bull for most other days. I’ve also been enjoying motivational videos on You Tube - when I need an extra push.

Hobby: My world revolves around my family. I spend all of my free time doing fun things with my kids. We are a big soccer family, so lots of our time is spent at the fields practicing, playing, or at games.

Words to live by: “Pain is only temporary.” This quote can be applied to so many things in life, its simple and to the point.

My initial introduction to weight training was tagging along with my family to the Vic Tanny spa at an early age. My mom was the sales manager there and would let us in the gym after hours. I loved being in the workout area, picking up different weights, and trying to use the machines. I still love it today.

 

When I grew older I began working as a personal trainer. At the time, a female’s only choice was bodybuilding and I just didn’t think my physique was right for competition. Then I heard about a new division, Figure. I thought, “This sounds like something that might be just right for me.” After attending my first local competition I knew my intuition was correct. I began to train for my first figure competition.

That first competition was scary and thrilling both at the same time. At that time I weighed about 105lbs and placed 5th in my class. After the show two things were sure; (1) I knew I wanted to continue competing, and (2) I needed to focus on improving my physique. Seeing how serious I was, Jesse Dale, the manager of the facility where I worked, recommended I try Beverly International. I’d used various brands of supplements before, but was blown away by the results I got from Beverly.

That was over ten years ago and my physique has improved constantly over the years. I’ve learned and evolved with each competition prep. But, one thing has not changed; I still use and recommend no other brand but Beverly International. As you read on, I’ll tell you more about how I prepared for my latest contest.

Contest Prep Nutrition

Because I tend to stay fairly lean year round I typically start my show prep 8-10 weeks out. I take a very moderate approach to my prep. In fact, not much really changes for me other than slowly adding in cardio and adjusting my supplement regimen at the 6 week mark.

One tenet I follow both off-season and precontest is my family comes first. That means I am careful that my preparation for a contest does not interfere with their lives. Preparing meals in advance is vital. Since I love anything grilled, turkey burgers, chicken, strip steak, and hamburgers (97% lean) are a staple in our house. Along with the grilled meat I also prepare an assortment of grilled vegetables (peppers, mushrooms, onions, and squash). I usually fix two or three days’ worth of meals at one time.

For my contest diet I follow Figure Plan A from the Beverly Pre- Contest Manual, here is a copy of that plan direct from the manual:

Beverly's Figure Plan A

 

Meal 1:
1 whole egg + 3 egg whites, 3oz very lean meat, 1/2 cup oatmeal – (both meat and oatmeal is measured/weighed before cooking)

Meal 2: Choose an option

Option A: Protein shake with two scoops Ultimate Muscle Protein, one tablespoon healthy fat source (olive oil, flax oil, almond butter) or heavy cream plus very cold water

Option B: 1 can tuna, one small apple or orange

Meal 3:
5oz lean meat (chicken or other lean protein source), 1/2 cup cooked brown rice or 4oz sweet potato, 1 cup vegetables or 2 cups green salad with 2 tbsp vinegar and oil dressing

Meal 4:
Two scoops Ultimate Muscle Protein in 16oz water

Meal 5:
6oz salmon or very lean meat (chicken breast, fish, turkey breast, lean beef - sirloin, filet, etc.), 1 cup low carb vegetables and salad with 2 tbsp vinegar and oil dressing

Meal 6:
(This is an option if you reduce meal #4 to one scoop protein; you get to make up the rest with meal #6. Which is better? – Whatever works better for you.)

Option A: Protein Shake or Pudding: 1 scoop Ultimate Muscle Protein, add enough water to make a shake or pudding the consistency you desire

Option B: 6 egg whites with 1 cup of vegetables

This plan provides me with a ton of food, and lots of needed energy. I can honestly say I am never hungry during prep. In fact, I find myself not finishing some meals. I also switch up some of the foods if I become bored. (Jasmine rice, red potatoes, etc.) I also like to keep jello cups (sugar free) on hand in case of a sweet tooth emergency.

Lifestyle Supplements

Supplements have been a key success factor for me. My year round “lifestyle” supplements are Fit Tabs, UMP, Glutamine Select, Creatine Select, and Mass Aminos.
 

UMP - I can’t say enough about this product. I don’t know what I would do without it. I religiously make protein pancakes and shakes for my entire family. The taste is incredible, it keeps you full and is perfect if you need something sweet.

Fit Tabs - No explanation needed here, they are a well-rounded vitamin that everyone should incorporate into their diet.

Glutamine Select - At first I wasn’t noticing much impact from Glutamine Select. Then I stopped taking it! My workouts became less intense; I was sore and run down all the time. Now it’s definitely on my top three list.

Creatine Select - I have only added Creatine Select into my arsenal this past year. What a difference! I have put on five pounds of solid muscle and on my small frame that makes quite an impact.

Mass Aminos - I’ve been taking Mass Aminos year round for years. Amino acids are the building blocks of muscle and I love knowing that I have these working for me day in and day out.

Contest Supplements

At the 6 week point I add in 7-Keto, Lean Out, and Muscularity.
 

7-Keto MuscLean - An amazing product! I get an energy boost and it keeps my metabolism cooking, helping me to get the extra fluff off.

Lean Out - another key product in tightening up. It really takes your body up a notch.

Muscularity - has been a secret weapon of mine. I get an extra sharpness to my physique in just a couple of weeks when I take it.

My Training

My training has evolved over the past ten years along with my body. I used to do a typical gym workout - 30 minutes of cardio, 3 sets of each exercise, a bit of stretching, and go home. Don’t get me wrong, this is a good workout plan, but I got to the point where good wasn’t good enough for me. What about great? I knew I would have to further challenge myself and my training slowly began to evolve. My current workout and cardio can best be described as “quality over quantity”, while continually trying to break through old limits. I set goals for my training and as soon as I achieve one I set a new goal. For example, one of my original goals was to be able to perform one wide grip pullup without assistance. Now I can do ten. My new goal is to do twenty. I use this same goal setting process for nearly every exercise that I do. It could be to achieve a certain number of reps, use a particular poundage, or even reduce rest intervals between sets of a particular exercise.
 

I currently workout six days a week with Sunday off as follows:

Monday: Legs
Tuesday: Back, Shoulders

Wednesday: Chest, Biceps, Triceps
Thursday: Shoulders

Friday: Legs
Saturday: Back

 

Most of my workouts incorporate a variety of basic exercises. I add in ab specific movements a couple days a week. One of my current workout innovations is to alternate various plyometric moves with my standard exercises. Here’s an example of how this works on my Friday leg workout.

• Squats alternated with “low jumping jacks”
• Sumo squats alternated with “woodchopper lunge”
• Seated leg press alternated with “split squat jump”
• Standing hamstring curl alternated with “bench jump squats”
• Lying hamstring curls alternated with various “high knees” exercises

Note: you can Google these exercises to view proper performance. Work into them slowly. At first, you might want to do each plyo exercise for 15 seconds. Slowly work up to 30-45 seconds per exercise. A great device to measure your “work” and “rest” intervals is the Gymboss. I’ve been using mine every workout to set predetermined rep and rest times.

Cardio

My cardio is minimal compared to many competitors’ standards. Off season I do 15-20 minutes, 4-5 days a week. Precontest I typically do 20-40 minutes, 5-6 days a week. I add it in a little at a time to make sure I don’t compromise my hard earned muscle. I tend to use the stair mill most often and work in 1 minute on - 1 minute off intervals. I also enjoy spinning and doing lunge intervals on the treadmill at a high incline.

In Closing

I often have people asking me why I work out as hard as I do. Well the answer is simple, “It’s fun!” If I could give one piece of advice to people looking to change their bodies it would be, “Get comfortable with being uncomfortable”. Figure out what will inspire and motivate you and keep that in your mind every day. Don’t set an end goal or a finish line- reach one goal, set a new one, and keep going.

Six Weeks to Mass and Power

Are you looking for a new workout approach? Here’s one that focuses on increasing both your muscle mass and power. Special emphasis is given to developing your shoulders, chest, and pressing strength, aka your “Coat Rack”.

The key to this program’s success is the incremental increase in workout poundage, nutrition, and nutritional supplements each week. Be sure to start at a comfortable level in each of these2035 three key progress areas. Progress gradually, but consistently in each area each week.

 

Here’s the basic workout structure.

DAY 1
• Chest (heavy)
• Triceps (light)
• Delts (light)

DAY 2
• Quads (heavy)
• Hams (heavy)
 

DAY 3
• Chest (light)
• Triceps (heavy)
• Shoulders (heavy)

DAY 4
• Back (heavy)
• Biceps (heavy)
 

 
*Heavy Abs on day 2 and 4.
*Calves – 1 exercise up and down the weight stack for 15 reps per set on day 1 and 3.
 

 

 

Here are the workout specifics (all Protocols are Sets x Reps):
 

DAY 1: MONDAY Amount
Incline Bench Press 6 x 6
Flat DB Press 6 x 6
High Pulls 4 x 4 or Upright Row – 6 x 6
Dumbbell Laterals 2 x 6-8 each way (front/side/rear)
Triceps Pressdown 4 x 6-8

DAY 3: THURSDAY Amount
Incline Bench Press 6 x 6 (use 85% of heavy day)
Flat DB Press 6 x 6 (85% of heavy day)
Shoulder Press 6 x 6
Lying Triceps Press 6 x 6
 

DAY 2: TUESDAY Amount
Leg Press 6 x 6
Squats 6 x 6
Leg Curl 4 x 6-8
Leg Extension 4 x 6-8
 

DAY 4: FRIDAY Amount
Dead Lift 6 x 3 (increase weight each set)
Barbell Row 6 x 6
Curl Grip Pulldown 6 x 6
Barbell Curl 6 x 6
Dumbbell Curl 6 x 6

 

Note: Use the same weight for all sets of a particular exercise except the dead lift. On the dead lift add 20lbs or so each set, so that only your final set will be with your working weight.

The most important factor to the success of this program is that you DO NOT start too heavy. On 6 x 6 exercises start week one with a weight you could perform 12 reps if you had to, but
only do the prescribed six reps. Progress at a pace that allows you to get all 6 reps on all 6 sets each workout throughout the first five weeks. Your goal should be to complete every rep
(Unassisted!) each workout. Only go for an all-out, max effort during the final week!


Six Weeks to Power and Muscle Supplement Plan

 

 

Core Supplements
 

Mass Maker Ultra: add 2 servings (2 scoops each) per day mixed in 12-14oz water or milk to your regular meal plan.

1 Super Pak with breakfast for nutritional micronutrients and muscle building co factors

4 Ultra 40, 4 Mass Aminos, 1 Multiple Enzyme Complex with each meal and shake

Muscle Synergy: 1 serving (8 tablets or 1 scoop) first thing in the morning; another serving 30 minutes prior to workout; and a final serving immediately following your workout. On non-training days, take Muscle Synergy twice – one serving in the morning and another mid-afternoon.

 

Special supplement instruction for weeks 4 - 6
 

Add one additional Ultra 40 tablet and one Mass Amino tablet to each meal on week 4, then another on week 5, and a third additional Mass and Ultra 40 to each meal or shake during week 6. This will end up as 7 Mass tablets and 7 Ultra 40 tablets with each meal during week 6 (about 35-42 tablets each for the day).

For even greater gains add Glutamine Select and Creatine Select to the core supplements as follows:

Glutamine Select: Sip 3-4 scoops mixed in water during training

Creatine Select: Load during week 1 by taking 1 scoop with each meal. For the next 5 weeks take 1-2 scoops daily. On training days, take 2 scoops pre-workout (with Muscle Synergy). Non training days – 1 scoop.

***Beverly Advisor Team member, Steven Wade, devised this program and gained nearly 15lbs of lean mass his first six weeks on it.***

BEVERLY’S BEST Gain Muscle & Lose Fat Nutrition & Training Plan

We published one of our best Nutrition, Training, and Supplement plans for females. But, we didn’t want to leave you guys out so here we present our best “Gain Muscle / Lose Fat” nutrition program for males along with a workout designed especially for naturals to develop muscle size and strength while expediting fat loss.

 

Nutrition

 

 

Gain Muscle and Lost Fat Nutrition Plan
 

Meal #1: 1 whole egg + 3 egg whites, 5oz lean meat, ½ cup oatmeal


Meal #2: Protein Drink: 2 scoops Ultimate Muscle Protein, 2 tbsp healthy fat (almond butter, flax oil, olive oil or heavy whipping cream), add enough water to make a shake the consistency you desire.

Whole food option: 8oz lean beef, 1 apple


Meal #3: 8oz lean meat, 6oz sweet potato or 2/3 cup cooked brown rice, 2 cups vegetables (broccoli, etc.), salad with 2 tbsp dressing


Meal #4: (same as meal #2)


Meal #5: 8oz lean meat, 2 cups vegetables, salad with 2 tbsp Newman’s Own vinegar and oil dressing


Meal #6: (if you weigh 185lb or more): Protein pudding – mix two scoops Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture. Add 1 tbsp of almond butter, walnuts, or heavy cream.


Beverages: Make sure that you drink at least six to eight 8oz glasses of water each day (that’s four 16oz bottles). Watch out for empty calories in the liquids you drink, juices and regular soft drinks will sabotage your progress. Limit beverages to water, coffee, unsweetened tea, diet sodas, and Crystal Light.


Gain Muscle and Lose Fat Supplement Plan

 

 

ESSENTIAL: Ultimate Muscle Protein (UMP), Mass Amino Acids, Ultra 40
 

UMP: Start with two containers (stick with your favorite flavor or mix it up for variety) and take it as recommended in the meal plan.

Mass Aminos and Ultra 40: Start with one bottle each of Mass Aminos and Ultra 40. (Note: see how Aaron Whitten added 20lbs of muscle naturally using this time tested, proven effective muscle building stack in the “Article” section of BeverlyInternational. com.) You should take 1 tablet each of Mass Aminos and Ultra 40 for every 10 pounds of bodyweight. If you weigh 180lbs that equates to 18 tablets each per day or 3 or 4 with each meal or shake.

 

OPTIONAL: Quadracarn, Muscle Synergy, Creatine Select, Super Pak
 

Over 35: Quadracarn for anti-aging, hormone support and recovery benefits. Take 3 tabs twice daily with meals 1 and 5 for increased recovery, fat loss and muscle building. Add 3 additional tablets on training days with your pre-training meal.

Over 50: Muscle Synergy for its muscle preservation properties.

Added strength: Creatine Select is the perfect add-on to the Essential stack.

General health benefits: Super Pak with your first meal every morning.

 

SPECIAL FOCUS ON WEIGHT GAIN OR FAT LOSS
 

Need to gain weight: Add a Mass Maker Ultra shake (before and/or after your workout) to the above meal plan and Essential supplement stack.

Need to cut fat: Add 2 Lean Out with meals #1, 3, and 5 to the Essential supplement stack.


The Best Muscle Size Workout for Naturals

 

 

This workout program is based around a 1 on/1 off, 1 on/2 off training split. This type of split allows you to work really hard, yet still get maximum recovery. This routine has produced WONDERS in size and strength gains across a wide range of population bases. Chances are it will do the same for you.

 

Muscle Size Workout
 

DAY ONE: CHEST, TRICEPS
• Bench Press: (3 warm up sets of 20,12, and then 6-8 reps);  work sets: 2x6 with 80% of your 1-rep max (1RM); 2x3 (90% 1RM); rep out for 1 set of 8-15 (60-70% 1RM)
• Low Incline DB Press: 1x12-15 (warm up); 2x6-9 (enough weight to fail before 10)
• High Incline DB Press: 3x6-9
• Triceps Pushdown: 1x10 (warm up); 2-3 sets of 6-8 reps
• Pullover and Press: 1x10 (warm up); 2x8-12
• Alternate DB Curl: 2-3 sets of 8-12 reps
• Crunches: 3-4 sets of 15-25 reps


DAY TWO: REST


DAY THREE: LEGS, BACK
• Squats: (2 warm up sets of 15 and then 10 reps); work sets: 3x6-8 (75% 1RM); 1x10-15 (65% 1RM and add 5 half squats at the end of the set); 1x15-25 (50% 1RM and again, add 5 half squats at the end of the set)
• Leg Press: (2 warm up sets of 20 and then 10 reps); 3-4 sets of 6-10 reps (add weight each set and go to failure)
• Bent-Over BB Row or DB Row: 1x12 (warm up); 3x6-10
• Lat Pulldown: 1x15 (warm up); 2-3 sets of 8-12 reps, to failure


DAYS FOUR AND FIVE: REST


DAY SIX: CHEST, SHOULDERS, BICEPS
• DB Bench Press: 1x15 (warm up); 3-4 sets of 6-8 reps to failure each set; 1x15 (for pump)
• Front DB Raises: 1x15 (warm up); 2-3 sets of 8-12 reps
• Shrugs: 1x20 (warm up); 3x8-15 (increase weight each set)
• Straight Bar Curls: 1x20 (warm up); 1x10-15 (to failure); 3x8-12 (to failure)
• Hyperextensions: 2 sets-max reps
• Crunches: 2 sets-max reps


DAY SEVEN: REST


DAY EIGHT: LEGS, LOWER BACK
• Leg Extension: 5x12-16, superset with Front or Smith Machine Squats: 5x8-12
• Leg Curls: 3x10-15, superset with Deadlift: 3x8-12
• Seated Calf Raise: 3x10-15 (add partials at the end of each set)


DAYS NINE AND TEN: REST, AND THEN START OVER WITH DAY 1 WORKOUT

A Note about Poundage Progression:

Here are some guidelines you can use to get the most out of your “Muscle Size” workout. Increase the poundage a small amount (and don’t be afraid to use the 2.5lb plates) the next workout if:

• A. Rep range is 2x6 or 2x3 –and you can successfully get 6 reps (or 3 reps) on both sets
• B. Rep range is 6-8 or 6-9 – and you can get the top number on the 1st set, and 6 or more on each of the remaining sets. Ex: 9,7,6.
• C. Rep range is 8-12 and you can get 12 on the 1st set; or rep range is 10-15 and you get 15 on 1st set, etc.

If you want to gain muscle and strength, while losing fat give this program a try for 16 weeks. If the workout is more than you are accustomed to, start with 1 or 2 less work sets on each exercise. Then gradually work into the full routine. But, even if you are used to training more often or with more volume, please don’t add anything to the routine. It is tested and proven to be one of the most effective workout plans ever. Combine the “Best Muscle Size Workout Plan for Naturals” with the “Gain Muscle and Lose Fat” nutrition and supplement plan for the next 4 months and be ready to see a dramatic positive change in your physique, body composition, and strength.

Beverly International’s Trim and Tone Figure Plan

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

 

Nutrition

 

 

Trim and Tone Figure Nutrition Plan
 

Meal #1: Protein Source (choose 1 or 2 from the list below) along with ½ cup oatmeal
A. 1 whole egg + 3 egg whites
B. 1 scoop Ultimate Muscle Protein
C. 3oz lean beef or chicken breast


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

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


Meal #3: 5oz lean meat, ½ cup cooked brown rice or 4oz sweet potato, 1 cup green vegetables or 2 cups green salad with 2 tbsp vinegar & oil dressing


Meal #4: 2 scoops UMP in water


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

• Consume at least 2 liters of water each day.


Trim and Tone Figure Supplement Plan

 

 

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

 

ESSENTIAL: Ultimate Muscle Protein (UMP), Lean Out and 7-Keto MuscLean
 

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

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

 

ADVANCED: Glutamine Select or Muscularity
 

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

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

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


Trim and Tone Workout Plans for Females

 

 

Trim and Tone Course #1
 

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

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

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


Exercise Sets Reps
Squat 3 8-12
Deadlift 3 6-10
Bench Press 3 8-12
Bent Row 3 8-12
Shoulder Press 3 6-10
Curl 3 8-12
Crunch 2 12-15
Leg Raise 2 12-15


If you work hard on these exercises, you  will experience noticeable results by week 4. You should try to complete this course of exercises in 45 minutes each workout.

Add weight whenever you reach 10 or 12 reps in  perfect form on all 3 sets. On abs, continue to add reps until you reach 25 per set.

 

Trim and Tone Course #2
 

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

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


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


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

Use as much weight as you can with perfect form for the target amount of reps. If you can do more reps than the target, add weight. If you can’t get at least the lower recommend amount of reps, then lighten the weight slightly. Go pretty quick between sets. You should not rest more than 90 seconds between sets. (continued below).

 

Trim and Tone Course #2 (continued from above)

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

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

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

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

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

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