After a Lifetime of Lifting - My First Year of Competition
No Nonsense Magazine Vol 21, #1
By: Eric Senter
At a Glance: Eric Senter
Education: BA, Eastern Michigan University; MA, Marygrove College; Post Grad, Loyola Marymount University
Occupation: Teacher/Personal Trainer
Family: Married to Katie Senter
Current Residence: Linden, Michigan
Years Training: 23
Weight: 195-200 (Off Season); 178-182 (Contest)
Favorite Bodybuilding or Fitness Meal: Eggs with beef sirloin and oatmeal with chocolate Beverly UMP (tastes like chocolate no-bake cookies).
Favorite Supplement: Muscle Provider vanilla. I look forward to taking a full scoop after my workouts. I take it dry with a little water and chew it up. People think I’m crazy but the Beverly protein tastes really good, it’s like a treat.
What would you recommend to someone who has never used Beverly supplements before: Speaking from experience, I can tell you Beverly supplements are effective if used the right way in correlation with a quality diet. I think Beverly has found a way to enhance competitors’ physiques and it shows when they step on stage. Even if you don’t compete, Beverly products improve your quality of life.
Music: At heart, I’m a country guy; however, I enjoy listening to all types of music as long as I can understand the words.
Most Inspiring Book: Coach Wooden One-On-One. I love this book because I coached varsity basketball and baseball for a number of years. John Wooden talks about doing things with purpose and passion. I’ve done my best to apply these principles to my training and lifestyle. Every time I step into the gym, I remind myself to train with a purpose and to be excited about being there.
Hobby or interest outside of bodybuilding: Fantasy Football (it’s addicting).
Words to live by: “Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome.” – Booker T. Washington
I grew up playing sports as a kid (football, basketball, and baseball). The desire to become bigger, faster, and stronger fueled me to be the best I could be in any athletic competition and led me to start weight training. I began to train consistently when I was a sophomore in high school and have stuck with it ever since. I have been training at the same gym, Fenton Powerhouse, for the past 17 years.
Last year, I competed for the first time at the NPC Great Lakes Ironman in the Men’s Physique division. I placed 1st Overall True Novice, 1st Overall Novice, 2nd in the Masters, and 3rd in the Open. Just recently I stepped on stage for only the 2nd time at the NPC Michigan State Championships and won the Masters while placing 2nd in the Open division.
I don’t take my initial success lightly. I continue to challenge myself with each workout because I’ve learned that my real competition is against myself. The only thing I can control is how hard I’m willing to work every time I step into the gym. I try to live by the principles of dedication, pride, commitment, and excellence each and every day. In the remainder of this article I am going to present my workout, my precontest nutrition plan, and the supplement program that helped me gain 10 pounds of muscle.
I normally train each bodypart one time per week using 4-5 exercises per muscle group. I do each exercise 4-6 sets doing up to 20-25 reps on some and 8-10 reps on others. I’ll usually incorporate the time under tension (TUT) principle on one exercise per bodypart, and often superset two of the exercises. I try not to pick the same exercises two weeks in a row (ex: if I barbell bench press this week, I will use dumbbells the following week), and I never use the same order (ex: if I bench press first this week, I will do it last next week).
Of course my schedule can vary at any time, but for the most part this is what a typical week looks like:
Reverse Lat Pulldowns
Bentover Barbell Rows
5x10, superset with next exercise
Close Grip Chin Assisted Pull-ups
*TUT: 2 seconds up, hold at top for 1 second, 4-5 seconds down
5x10 (10 on each alternating holding opposite in a halfway curl position)
Straight Barbell Curls:
EZ Bar Overhead Extensions
EZ Bar Skull Crushers
Single Cable Kickbacks
with 10lb plate behind head 3x20
Oblique Cable Twists
Hanging Leg Raises
Lying Bicycle Crunches
Front Dumbbell Statics
5x10 (hold one dumbbell out while raising the other)
Machine Rear Delt
7x10 (30 second rest between sets)
Smith Machine Reverse Barbell Shrug
Standing Calf Raise
(2 toes forward, 2 toes out, 2 toes in) 6x20
Seated Calf Raise
Dumbbell Oblique Raises
3x20 each side
5x20 (10 wide/10 close stance)
TUT 5x6 (1/3, 1/2, Full)=18 reps
5x8, superset with next exercise
5x10 on each leg
7x10 (30 sec rest between sets)
**Superset each chest exercise with pushups
Incline Barbell Press
TUT 4x12 / 25 Push-ups
Barbell Bench Press
8x8 / 20 push-ups
Wide Chest Machine Flye
4x15 / 15 push-ups
Low Cross Cable Raise
4x10 / push-ups to failure
Alternate Heel Touches
Hanging Oblique Rockers
Seated Calf Extension
6x20 (vary foot placement)
Standing Machine Calf Raises
One of the reasons that I stay near contest weight year round is that I really don’t like cardio. When a contest is approaching I do include 20 minutes, 2 or 3 days a week on the Stair Stepper or walking at a high incline on the Treadmill.
My Diet Plan
I run a high/low diet (when I run high fats I go low carbs and vice versa). There is really not that big of a difference between my offseason and precontest diets. I prefer to stay fairly lean year round and rarely go more than 15 pounds above my contest weight. In the off season, I include more fats (especially peanut butter) and carb up more frequently (once every 3 days). I also have a cheat meal once a week when I’m not prepping for a show. I start my show diet 8 weeks out from the contest.
Meal 6: (9:00pm) 5oz extra lean turkey (99%), 6 egg whites, 1 c oatmeal
I firmly believe that Beverly International products have helped with my success. I have always had a really fast metabolism and a hard time adding muscular size. My friend, Steve Robinson, an all-natural bodybuilder who has been competing for a long time, suggested I try adding Beverly International supplements into my nutrition program. He uses them himself and suggested a specific protocol to add muscle. I went “all in” taking Mass Aminos, Ultra 40, Creatine Select, Muscle Mass, Muscle Provider and UMP. The results were spectacular, in a year’s time I’ve added ten pounds of muscle to my competition weight. At 8 weeks out I add Density, Muscularity, Glutamine Select, Quadracarn, Lean Out and 7-Keto MuscLean in order to hold all of this hard earned muscle while I diet down for competition.
Off Season (Gaining) Supplement Protocol
Precontest Supplement Protocol (8 weeks out from a contest)
Mass Amino Acids and Ultra 40 with every meal
Muscle Mass with meal 1 and meal 4
Muscle Provider anytime that I don’t have a meal scheduled within 20-30 minutes following my workout
UMP sometimes between meals, in addition to a meal, or as a meal replacement
I continue with my “gaining” supplement protocol but also add the following:
Density throughout the day, 3 tablets halfway between each meal
Lean Out with every meal
Muscularity with every meal
Quadracarn with every meal
7-Keto MuscLean 30 minutes prior to meals 1 and 4
Glutamine Select with meal 1 and immediately after my workout
Creatine Select with meal 4 and immediately after my workout
Occupation: HRIS Coordinator at Fairfield Medical Center, Gym Founder and Owner of SWET Fitness LLC
Education: Wofford College, Spartanburg SC (BA in Computer Science and Mathematics), ACE-CPT Personal Training Certification, TRX Level 1, CrossFit Level 1
Current Residence: Lancaster, OH
Weight: 212lb (Off-Season), 197-202lb (Contest)
Favorite Fitness Meal: 1½ cup oatmeal mixed with 1 tablespoon butter and 1 whole banana.
Favorite supplements: I could say all the Beverly products I use, but I guess I have to choose. Here are my top four favorites.
UMP Protein. It tastes great and it’s quality protein!
Ultra 40, Mass Amino Acids, and Multiple Enzyme Complex. Bulk Season! This combination put 10 pounds of lean muscle on me. I use it in the off-season to take my muscle size to the next level.
For someone who has never used Beverly before: My one word to describe Beverly is “quality”. They mean what they say and say what they mean in this company. All the products I’ve used have done just what it says they will do on the label. With other supplement companies, you may not be positive that you’re getting what it says on the label. With Beverly, there is never that fear.
Music: In the gym, I need some “crunkness”. I usually go with Lil Jon, Lil Wayne, Meek Mill, or MGK!
Most Inspiring Book: This is easy, The Bible.
Hobbies: Reading fitness magazines of course!
Words to live by: Success is a journey, not a destination. Enjoy the ride!
Fitness has always been a major part of my life. Ever since I was a little kid, I’ve liked the way working out makes me feel. When I played Pop Warner Football I would wake up early every morning before school so I could do push-ups and sit-ups to get “strong and tough”.
My mom and dad also helped me make exercise a lifelong habit. Growing up in Lake View SC, there wasn’t a fitness center nearby, so my mom worked out at home. I would copy her as she did her routines. Every Sunday my dad and I would play a couple of hours of basketball at our local park.
In high school, I was a running back for the state champion, Lake View Wild Gators, and won all-state honors. After graduation, I accepted a 4 year football scholarship to Wofford College. At Wofford, I became interested in learning more about athletic conditioning and training. After college, I pursued a career as a fitness trainer and have been helping people reach their fitness goals ever since.
My personal workout focus had never been about developing my physique. It’s always been about improving my physical performance and putting my all into every workout. At my gym you’ll frequently hear one of us hollering, "Bout That Battle!” In other words, it’s all about the battle within yourself to keep pushing through a workout, pushing your limits when you want to quit.
My Introduction to Men's Physique
My journey of competing in Men’s Physique is different than most. It started when one of the trainers at my gym said he thought I would be a perfect fit for it. At first, I laughed it off. I told him I wasn't really interested in getting on stage. He explained the rules to me and said that basically it was just about being in tip-top shape. That caught my interest, but I still wasn't ready to say yes. It wasn’t until about a year later that I finally followed up with him.
At my gym we focus on HIIT (High Intensity Interval Training), core training, and strength work. The only mirror you'll find is in the bathroom. However, to compete in Men’s Physique, I needed to round off some of my rough edges and learn how to pose. So, I contacted Matt Packer from Healthier U, another gym here in town. I had just 4 weeks to get ready for my first show, the Natural Ohio Bodybuilding Association contest in Newark OH. Matt put me on a strict diet, and worked with me on posing. I continued to do my workouts at SWET during the week and met with Matt on Saturdays to get the poses down. With his guidance, I took first place in my class and second overall! I loved the adrenaline rush when those stage lights hit me! I had definitely caught the contest bug!
Next, I added some sculpting days at Healthier U to my normal workouts at SWET. At SWET, I kept working on strength, Olympic lifts, core work, and pushing myself to my anaerobic limit in our HIIT sessions. At Healthier U, I did more traditional bodybuilding exercises and focused on muscle development. This proved to be a perfect combination for me. I was able to feed my competitive energy and football background as well as catch a great pump all during a week’s workouts.
3 Beverly Supplements and a 10-lb Gain
I was introduced to Beverly International products at this time. The first products I purchased were Ultra 40, Mass Amino Acids, and Multiple Enzyme Complex. Wow! I'd been weighing around 195lbs for 10 years, ever since college. I could never break 200lbs. By taking Beverly supplements the right way, I gained over 10lbs of muscle at 34 years of age and found myself weighing 212lbs! Beverly definitely had my attention from that day forward!
My next competition was the NPC Natural Cincinnati presented by Rick Ruether and his team. I weighed in 6lbs heavier and leaner than at my NOBA competition. I took first place in my class and first overall! Then I went to Chicago for the NPC Jr. Nationals. Now here was a different breed! I recall telling my wife, "We're not in Kansas anymore." The results from this competition didn’t end close to where I’d hoped. I was in the 3rd call out! Even though I was in a huge class with extreme competition, I was not happy with myself about this finish. I’d have to go back to the drawing board before my next national contest.
For the IFBB North America, in Pittsburgh, I kept my off-season process of using Ultra 40, Mass Amino Acids, and Multiple Enzyme Complex. I also added Beverly UMP Protein. I have never had a better tasting protein in all my years of training. Another change I made for this show was to further tighten my diet. For the Pittsburgh show, I weighed 202lbs! This was still a lot more weight than my first ever physique show. Now 202lbs is my “light weight”! I have to thank Sandy and the Beverly team for that! Also, I went back to my normal split of Olympic lifting, HIIT, and body building being evenly dispersed through the week. For the Chicago show I had thrown off this balance. I did a little too much bodybuilding and not enough conditioning. My results were better in Pittsburgh! I finished 6th in my class, just 4 slots away from getting an IFBB pro card!
A Lesson Learned
I learned a ton from this experience. The main thing was to just be myself. For Chicago, I had gotten too uptight. I broke my own rules and starting paying attention to other Physique guys on the web. That's not me. My motivation is internalized. When I stopped caring about what others were doing, my results were significantly better! I was much more relaxed and conditioned, and this reflected on stage at the North America. Let that be a lesson to you. Make a goal and go for it! However, whatever you do, don't worry about what others are doing or thinking. Everyone has their own opinions. You can't worry about that though. Take strategic steps to achieve your goals and never lose focus. Keep those around you that help motivate you and don’t pay attention to those who might discourage you.
Now, I'm beginning another year of competition. I'm 35 years old and feeling better than ever! I call this my sophomore year since it is only my 2nd year in the game. Whatever the results, I plan on being myself and having fun throughout. I am also making sure not to neglect my loved ones, my beautiful wife Jennifer, my son Gabe, and my daughter Grace. If my ambitions ever get in the way of my quality time with them, it's time to hang it up. It's up to me to be proactive and keep this balance. Also, I have to keep my eyes on the Man upstairs. God is the reason I'm here. With Him on my side, nothing or no one can be against me.
“Operation Shred” Meal Plan
This is my meal plan 4 weeks out from a show. I call it “Operation Shred”.
Meal 1: Protein Shake - 2 scoops UMP mixed with almond milk, 1 tbsp of flaxseeds
Meal 2: 8oz lean meat (chicken, turkey, or fish), 6 egg whites, ½ grapefruit
Bring Your BEST Body To The Beach With The FAT LOSS ACCELERATOR Program
No Nonsense Magazine Vol 21, #1
By: The Beverly Advisor Team
Summer is here. So don’t waste your time (or money) with questionable fat-loss supplements. Bring your best body to the beach (and beyond) with the help of a supplement stack based on time-tested, results-proven products. It’s called the Beverly Fat Loss Accelerator program.
The Fat Loss Accelerator makes dieting and exercise work better.
The Fat Loss Accelerator is a safe, no-nonsense combination of products that helps you reduce body fat and improve body shape and lean muscle tone and definition, faster. These are trusted supplement formulas that have remained unchanged for many years because they reliably deliver results.
Who Is The Fat Loss Accelerator Ideal For?
It’s ideal for any healthy man or woman who works out (weights and cardio) at least 3 times weekly.
How Do I Get Started?
First, choose the level that suits you best:
• The "Essential" program is for anyone who is new to supplements, novice athletes (1 year or less of regular workouts), or anyone who is on a strict budget.
• "Next Level" if you are an intermediate-level athlete, already quite familiar with supplements, or have a medium-size budget.
• The "Advanced" and "Comprehensive" levels are for advanced athletes (individuals who feel their physique is close to its genetic potential) and anyone who wants the most comprehensive supplement stack available to help them accomplish their fat-loss goals.
NOTE: We define an “athlete” as anyone who works out (a.k.a. “trains”) regularly. That means you!
Next, build the stack that corresponds to your chosen level. We go through each level in detail starting below.
THE "FAT LOSS ACCELERATOR" SUPPLEMENT PROGRAM
ESSENTIAL: UMP, LEAN OUT
• Help you gain lean, strong muscle, naturally
• Give you a great-tasting, nutritious meal replacement
• Boost your metabolism and help you lose fat while preserving muscle
Best Dose: If you weigh 100-125, take at least 1 scoop daily; 126-165 take 2 or more scoops daily; 166-200, 3 scoops daily; over 200, 4 scoops daily.
LEAN OUT WILL…
• Make it easier to lose stubborn fat and get lean while dieting
• Help your body convert stored fat into energy
• Enhance insulin and blood sugar control
Best Dose: Take 1-2 capsules 4 times daily.
NEXT STEPS: ADD 7-KETO MUSCLEAN
7-KETO MUSCLEAN WILL…
• Prevent your metabolism from slowing down while dieting, or due to aging
• Help you lose up to TWICE as much body fat with diet and exercise, without losing lean muscle
• Instantly boost your energy and mood
Best Dose: Take 3 capsules, twice daily. Most people take the first dose in the morning and the second at lunch.
ADVANCED: ADD ENERGY RESERVE (FEMALES) OR QUADRACARN (MALES)
ENERGY RESERVE WILL…
• Make any fat-loss or cutting diet more effective
• Preserve and enhance muscle tone
• Boost energy, stamina and endurance
Best Dose: Take 1-2 tablets before cardio and 1-2 tablets with each of 3 meals.
• Make it easier to lose fat & achieve full, vascular & shredded muscles
• Amplify the positive effects of testosterone, safely and naturally
• Enhance energy, mood, cognitive performance, sexual potency, sleep quality and overall wellness
Best Dose: Take 3 tablets, 3 times daily on workout days. On rest days, take 3 tablets, 2 times daily.
Best Dose: Take 2 GH Factor capsules, 3 times daily on an empty stomach, 30 minutes prior to meals, a workout, or bed. To boost natural GH output: take 6 capsules on an empty stomach upon arising and before bed. Advanced fat-loss stack: take 2 GH Factor, 2 Energy Reserve, and 2 Lean Out 30 minutes prior to each of 3 meals and before bed.
• Enhance muscle retention on any fat-loss or cutting diet (cut fat, not muscle!)
• Boost training performance and quicken recovery time
• Help alleviate muscle soreness
Best Dose: If you weigh 100-150 lb, take 2 capsules per meal; 151-200 lb, 3 capsules per meal; over 200, 4 capsules per meal.
THE “FAT LOSS ACCELERATOR” SUPPLEMENT PROGRAM AT A GLANCE
ESSENTIAL: UMP, Lean Out
NEXT STEPS: Add 7-Keto MuscLean to the “Essential” stack (UMP, Lean Out, 7-Keto MuscLean).
ADVANCED: Add Energy Reserve (Females) or Quadracarn (Males) to the “Next Steps” stack.
COMPREHENSIVE: Add GH Factor and Muscularity to the “Advanced” stack.
THE “FAT LOSS ACCELERATOR” NUTRITIONAL PROGRAM
• Proper diet and nutrition, are key components of the Fat Loss Accelerator program.
• You must consistently eat the right combination and types of nutrients to preserve lean muscle tissue while you strip off fat at a rapid rate.
• Your Fat Loss Accelerator nutritional regimen should consist almost exclusively of the foods listed below.
• Best sources of protein are turkey breast, chicken breast, lean beef, whole eggs, egg whites, and fish.
• Protein portions in the sample Fat Loss Accelerator diets below should be weighed before cooking.
• The best protein supplements are Ultimate Muscle Protein and Muscle Provider. These protein powders have the perfect amino acid profile to preserve lean muscle while accelerating fat loss.
• The higher quality the protein powder you use, the more muscle you’ll retain and the more fat you’ll lose. Many physique competitors are instructed to cut out other protein supplements a month before their competition. But champion Beverly athletes use Muscle Provider and Ultimate Muscle Protein powders all the way up to the day of their show getting harder and more defined each day.
LOW CARB VEGETABLES AND FRUIT
• Low carb vegetables include salads, broccoli, cauliflower, spinach, green beans, mushrooms, tomatoes (technically a fruit), onions, and asparagus.
• Acceptable low carb fruits are blueberries, cantaloupe, grapefruit, and strawberries.
• These low carb vegetables and fruits along with the protein sources listed above will be the staples of your Fat Loss Accelerator nutritional program.
• Best sources of complex carbohydrate for losing fat and maintaining lean muscle are oatmeal, brown rice, and sweet potatoes.
• Unless you know from experience that your body tolerates carbohydrates extremely well, your complex carbohydrate intake should be limited to your twice weekly “carb-up meals”. We’ll explain about that later.
• The right types of dietary fats can actually improve the results of your diet. But, you must really pay attention to getting the right amount and right kinds of dietary fats.
• Best sources are olive oil, coconut oil, flax oil, almond butter, and small amounts of walnuts and almonds.
• It is vital that you take an essential fatty acid supplement like Beverly’s EFA Gold.
• Although Beverly’s Fat Loss Accelerator program requires dietary discipline, you can still use moderate amounts of the following without jeopardizing your results: sugar free gum, Crystal Light, sugar-free flavored waters and sodas, coffee, tea, Splenda, Equal, stevia, cinnamon, dry seasonings, mustard, vinegar, hot sauce, salt and pepper.
• The only time that a “free meal” is acceptable is if you have a special occasion like a birthday, wedding, holiday meal, etc.
• Make sure that you drink plenty of water. See “Free Foods” above for other beverage options. If you are dehydrated, you will not burn fat and you can’t build muscle. Water is necessary in every metabolic process.
• You should drink at least one-half gallon daily for every 100lbs of bodyweight.
SAMPLE FAT LOSS ACCELERATOR DIET PLANS
THE CARB LOAD MEAL
The Fat Loss Accelerator nutritional plan incorporates what has become known as the “Beverly Carb-Up Meal”.
• Twice weekly you will eat a final meal before retiring that is a combination of carbohydrate sources ranging from “fast” to “slow” acting.
• This is an important part of your plan. Don’t make the mistake of thinking that if you skip it, it will accelerate your rate of fat loss.
Here’s what the carb meal does:
• Refuels glycogen stores.
• Prevents decline in metabolism, (T3 synthesis remains optimal).
• Provides variety – mental ease.
• Facilitates muscular growth by inducing uptake of Amino Acids and insulin surge drives IGF-1 production. Optimizes “anabolic” effect of insulin, while minimizing the lipogenic (fat producing) effect.
• Your first “carb-up” meal is going to be difficult because you will not be used to eating the recommended amounts. That’s okay; just eat a portion of each of the recommended foods. Then, gradually work up to the full recommended amounts each week.
FEMALE FAT LOSS ACCELERATOR DIET PLAN
Meal 1: Three ounces chicken breast or turkey breast; three egg whites; one-half grapefruit or three strawberries.
Meal 2: Option A: Protein Drink with one or two scoops Ultimate Muscle Protein or Muscle Provider, one teaspoon healthy fat source (olive oil, flax oil, almond butter).
Option B: Three ounces chicken breast or tuna; three egg whites, one tomato.
Meal 3: Five ounces chicken breast (weighed prior to cooking); two cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) or two cups low carb vegetables; one tablespoon “Newman’s Own” dressing (or make your own with one tablespoon cider vinegar and one tablespoon olive oil).
Meal 4: Same options as meal two (above) – but no added fat to your shake. If this is the meal preceding or just after training, Muscle Provider is the optimal protein at this time.
Meal 5: Five ounces chicken breast, turkey breast or lean beef; two cups low carb vegetables or salad.
Meal 6: Option A: Four egg whites; one cup omelet vegetables (onions, celery, broccoli, peppers).
Option B: Protein Pudding– mix one scoop Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture. Add one teaspoon almond butter.
Carb Load Meal: On Monday and Thursday evening you will have a “carb load” meal as your last meal of the day. Eat this meal right before you go to bed if you like (it’ll help you sleep along with all the other benefits listed earlier). You will have this meal in place of your regularly scheduled sixth meal.
Here’s what you’ll eat at this meal: One cup oatmeal (measure your oatmeal before you cook it – once you cook it, it’ll be nearly two cups), or you can substitute one cup cooked brown rice; along with your oatmeal or rice you’ll also eat a five ounce sweet potato, a small banana, and one-half cup of low carb vegetables. You’ll add one teaspoon of olive oil, almond
butter, or regular butter to prolong the positive effects of the carb up meal and stabilize your blood sugar through the night.
MALE FAT LOSS ACCELERATOR DIET PLAN
Meal 1: Option A: Eight ounces lean beef, chicken breast or turkey breast; three egg whites and one yolk; one grapefruit or one-fourth cantaloupe.
Option B: Omelet – six egg whites, two egg yolks; five ounces lean beef, chicken breast or turkey breast; one cup mixed broccoli, onions, peppers; one-half grapefruit.
Meal 2: Option A: Protein Drink - two scoops Ultimate Muscle Protein or Muscle Provider, two tablespoons healthy fat source (olive oil, flax oil, almond butter) or heavy cream.
Option B: Eight ounces chicken breast or tuna; three egg whites, one tomato.
Meal 3: Option A: Eight ounces chicken or turkey breast; four cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) or two cups low carb vegetables; three tablespoons “Newman’s Own” dressing (or make your own with two tablespoons cider vinegar and one tablespoon olive oil).
Meal 4: Same options as meal two (above). If this is the meal preceding or just after training, Muscle Provider is the optimal protein at this time.
Meal 5: Ten ounces chicken breast, turkey breast or a very lean steak (filet or flank steak is ideal); two cups low carb vegetables or salad.
Meal 6: Option A: Nine egg whites; one cup omelet vegetables (onions, broccoli, peppers).
Option B: Protein pudding – mix two scoops Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture. Add one tablespoon almond butter, walnuts, or heavy cream.
Carb Load Meal: On Monday and Thursday evening you will have a “carb load” meal in place of Meal 6. You can eat this meal right before you go to bed if you like.
Here’s what you’ll eat at this meal: One and one-half cups oatmeal (measure your oatmeal before you cook it – once you cook it, it’ll be nearly three cups), or you can substitute one and one-half cups cooked brown rice; you’ll also have a ten-ounce sweet potato, a large banana, and one cup of low carb vegetables. Add one tablespoon of olive oil, flax oil, almond butter, or regular butter to prolong the positive effects of the carb up meal and stabilize your blood sugar through the night.
I Lost 25lbs in One Year and Won 1st Place in Bikini With My Mom’s Help
No Nonsense Magazine Vol 21, #4
By: Courtney Moher, 1st place Class A, 2017 NPC Renegade Classic
At a Glance: Courtney Moher
Occupation: Real Estate Agent
Family: Fiancé, Daniel Ledezma
Current Residence: Santa Rosa Beach, FL
Years training: 10 total, but 1 year more seriously!
Height: 4'11 and 3/4ths
Weight: 110 (Off-Season), 100 (Contest)
Favorite Bodybuilding or Fitness Meal: lean ground turkey and Brussels sprouts
Lean Out: 1 capsule with every meal to help burn fat Density: 3 tablets 3x a day to help build/preserve muscle 7-Keto MuscLean: 3 capsules 2x a day to help jump start metabolism UMP: Daily protein shake
What would you recommend to someone who has never used Beverly supplements before? They need to try it ASAP! It's a game changer for your body.
Music: Upbeat Latin/Spanish music
Hobby or interests outside bodybuilding: Paddle boarding, sea turtle lover, animal lover, and mountain biking
Words to live by: Work hard, play harder
I was practically raised in the fitness industry. My mother, Gayle Moher, was a top IFBB pro bodybuilder during my childhood. She competed in 4-5 shows a year, for many years. Our life revolved around contest prep. I’d spend hours in the gym while my mom worked out. Her nutrition had to be precise whether she was dieting for a show or trying to add more muscle in the off season. Therefore I was learning about dietary discipline from an early age. I was just 6 or 7 years old when we’d make monthly trips from our home in Columbus to the Beverly headquarters, often with our Great Dane, Scooby. My mom would always go to Beverly to keep check on her nutrition and body composition as she was dialing in for an upcoming contest. You can read an article about her preparation for winning the 1996 NPC Nationals in the No Nonsense magazine archives (www.bodybuildingworld.com/Spring97/GayleM.html).
As I grew older and my mom’s career became less intense, my life normalized. I participated in figure skating in middle school, but not much else in the way of exercise or sports. When I went to college at FIDM (Fashion Institute of Design and Merchandising), I did start working out again, but without my mom I was lost. I gravitated to the exercises that I was comfortable doing on my own, primarily cardio and abs. Believe it or not, after all the time I had spent in the gym with my mom, I was not confident enough in my own knowledge to train myself. I continued like this for years – trying to eat right through the week, but then binging on the weekends – lots of cardio, but hardly any weights.
By this time I had moved to Florida and found there was not much opportunity for fashion design or merchandising, so I jumped into real estate and have been part of the “At the Beach Team” for the past five years. My workouts were still going nowhere so I decided to set a big goal – to enter an NPC bikini competition. I knew I couldn’t do it on my own. Heck, I’d had zero results for years. So I reached out to my mom for help. What a difference her diets, workouts, and recommendation to get on Beverly International supplements made. It took almost a year of intense workouts, strict dieting, and targeted supplements, but I lost 25 lbs and won first in my class at the 2017 NPC Renegade Classic.
Diet and Supplements
My diet remained the same during preparation for a show besides the last couple weeks. 4 of my 6 meals during the last 2 weeks consist of fish/tuna and green beans or asparagus.
Pre Workout: 1/4 cup of oatmeal before the gym
Meal 1: 6 egg whites
Meal 2: UMP shake
Meal 3: 6oz lean ground turkey, ½ cup Brussels sprouts
Meal 4: 6oz chicken, ½ cup veggies (some days 4oz sweet potato)
Meal 5: 6 egg whites, ½ cup green beans
Meal 6: 6oz fish/tuna, 6-8 asparagus spears
Tip: Canned tuna fish can get very boring, so switch it up; try grilling fresh fish in a little aluminum foil packet with salt free seasoning and lemon juice.
Lean Out: 1 capsule with every meal to help burn fat
Density: 3 tablets with meals 1, 3 and 6 to help build/preserve muscle
7-Keto MuscLean: 3 capsules with meals 1 and 3 to help jump start metabolism
FitTabs: 2 tablets with meal 1
EFA Gold: 3 gelcaps with meal 1
Glutamine Select: 2 scoops during cardio and/or after weight training
Energy Reserve: 2 tablets with meals 1, 3 and 6 during last 3 weeks of prep to keep energy levels up and boost fat loss
Tip: You will not believe the difference that a good supplement program can make. I can pinpoint almost to the day when I started to make muscle gains and lose fat – the day my mom put me on a Beverly supplement plan.
I work out alone, five days a week at 5:00 am before going to work.
Tip: Don’t be satisfied using the same weight for an exercise week in and week out. My mom taught me that to build lean muscle you have to progressively add weight to an exercise whenever you reach the desired sets and reps with certain poundage.
Saturday and Sunday: Off
Hack Squat Machine
Variety of Ab Exercises
Back, Delts, Biceps, Calves
One-arm Dumbbell Row
Seated Cable Row
Dumbbell Lateral Raise
3x10 each way
(side, front, rear)
Incline Dumbbell Curl
Chest, Triceps, Abs
Incline DB Press
Flat DB Press
Lying Tricep Extension
Legs (emphasize glutes)
Wide Leg Press
3x15 per leg
Smith Machine Squats
Delts, Back, Biceps, Triceps, Abs
Straight Arm Pulldown
Bent-over Lateral Raise
Seated Cable Row
Close-grip Bench Press
45 minutes, 6 days a week: Stairmaster, walking lunges on treadmill, sprints on treadmill (30 seconds sprint, 1 minute fast walk). At four weeks out from a show I increase cardio to 80 minutes a day – 40 minutes in the morning and 40 more in the evening.
Tip: Try wearing a resistance band just above your knees for added resistance on the Stairmaster. I get a terrific burn when I do this!
Bikini posing has been one of the hardest things for me to master. It wasn’t enough to put in all the hard work and discipline it took to develop my body; I had to be able to display myself to my best advantage to the judges. After my first couple of shows I knew I needed help. I hired a professional coach to help and it made a world of difference.
Tips: Stand tall, lifting your chest, tighten the waist, breath shallow from the chest, walk slow.
Although I watched my mom do it for years, I never realized how much work it took to transform one’s body. Having competed three times now I'm addicted to the process and love the results! My favorite thing is making improvements from show to show. A big plus is the increased confidence that my more muscular shape has given me. I can’t wait to continue to work on my body and get on stage again! One other thing I learned is you need a strong support system to help you get through the contest prep grind. I can't thank my mom and fiancé enough for putting up with me during the toughest times!
“There are no shortcuts to muscle development except the intelligent use of dietary principles and the willpower to make it happen,” says John Balik 1 (retired Publisher of Ironman, and one of the first contest prep coaches). You have the willpower. We will provide an intelligent strategy to do it correctly. Get ready to bump your nutrition plan up to a serious level.
Back in the Beginner Program, you kicked things off by watching what you ate, taking in more frequent high-protein meals, adding some more veggies each day, and including some basic supplements. Since you have advanced to an intermediate stage, you are able to push your body to even harder training, so the impact you place on your muscle groups and (more importantly) on your nervous system and metabolism is even greater. Your nutrition needs to be more scientifically directed. We need to calculate starting amounts, test them out, and provide necessary adjustments after viewing the results your unique body has on this program.
“Building a great physique takes time – years, not months,” says Mr. Olympia Lee Haney. 2 “It takes hard work and dedication, both in the gym and in the kitchen.” Grab a pencil, notepad and calculator so we can get to work!
Your maintenance calories
The first decision is your daily caloric level (how many calories a day to encourage muscle growth and workout recovery without causing an increase in body fat). To determine your daily food intake, we must base that on your bodyweight, somatotype, metabolic rate and your goals.
Our starting point will be 15 calories per pound of bodyweight. For instance, if you weigh 200 pounds (200x15) that equals 3,000 calories a day. The starting point for women is 13.5. This is a very simplified way to come up with your daily food intake, and it is fairly accurate for many lifters. But let’s look at how we can personalize things. In the following example we are going to use a male is an example, but for females just remember that your starting estimate is 13.5, rather than 15.
1) Your Somatotype: What is your body type? Although nearly everyone is a bit of more than one somatotype, here is a brief explanation of the three types described by William Herbert Sheldon, Jr. in the 1940s.
Ectomorph (small bone-structure, thin body)
Mesomorph (naturally muscular build)
Endomorph (thick bone structure, tendency to gain body fat)
If you feel that you are a skinny ectomorph, add one to your starting point (from 15 to 16 calories per pound of bodyweight daily). If you are a muscular mesomorph, keep the starting point for now at 15. If you are an endomorph, with a slow metabolism and excess body fat, subtract one from your starting point (from 15 to 14 calories per pound of bodyweight). If you lean just moderately towards ecto or endo, you can go with just a 0.5 adjustment (to 14.5 or 15.5).
2) Your Metabolic Rate: Ectomorphs tend to often have fast metabolic rates. Endomorphs tend to have slow metabolic rates. Mesomorphs tend to be in the middle...but if you feel that yours is very fast add oneto your starting point. If you feel it is slow, subtract one. If it is moderate, go with the 0.5 increase or decrease.
3) How physically busy is your day? Genetics are not the only factor that comes into play. As you would imagine, someone that sits at a desk for most of their day does not burn the same calories as someone that loads heavy crates on a truck or chops wood for ten hours a day. Using the list below, rate your physical calorie-burning lifestyle and make the subtle adjustments listed, if necessary.
(long work hours, very physical tiring work, until bedtime)
+1 4(pretty busy and tiring at work, fairly relaxing in the evening) +0.5
3 (moderately hard work some of the time, relaxing half of the time) −
2 (some hard work but mostly easy stuff) −0.5
1 (sedentary or just desk work, relaxing at home) −1
Here is an example
Let’s say that you are 150 pounds. You consider yourself definitely a skinny ectomorph. You have a slightly fast metabolism but not enough to feel like you need an adjustment. You do have a hectic warehouse job, which wears you out a bit. Here is your starting point:
15 (average starting point in “Daily Calorie Intake”)
− (metabolic rate not too fast)
+0.5 (works fairly hard, about level 4)
16.5 x 150 pounds = 2475 calories a day
You have now determined a starting point for your daily calorie level. The chart below should help you with some math.
DAILY CALORIE INTAKE (BASIC STARTING POINT)
Adjustments Based on Experience
As your diet progresses, we need to see if an adjustment of your body composition requires us to change your caloric level after two weeks. If you have gained weight and it is mostly body fat, reduce your caloric intake by 1 per pound of bodyweight (if you were at 14.5, drop to 13.5 calories per pound of bodyweight). If you are losing weight, and it seems like it may be muscle, then increase your caloric intake by 1 per pound (such as jumping from 16.5 to 17.5 calories per pound of bodyweight). We want your body to experience a noticeable change so a half-point adjustment is not necessary. A one-point change in calories is still fairly subtle.
How much of that daily calorie level should be protein?
Your daily calorie intake is made up of protein, carbohydrates, and fat intake. It is best to think of these as two major nutrition areas – construction (protein) and energy (carbs and fat). Protein turnover (the balance between protein synthesis and protein degradation) is a primary concern. Hard training will increase the breakdown. Protein, quality food, and intelligent recovery will support muscle growth. We’ll start with protein, we need to determine the amount of protein consumed daily. The main factor is your goal as far as body composition.
Which of the following goals fits you?
Muscle building starting point
1.5 grams per pound of bodyweight
Muscle building and fat burning
1.75 grams per pound of bodyweight
Advanced level training
2 grams per pound of bodyweight
“If you train [hard], you are going to absolutely break down the muscle tissue,” says retired pro Milos Sarcev. 3 “You are going to lose all of those amino acids. If you do not replenish it, you are going to get smaller than previously.” One gram per pound of bodyweight is the minimum for the average person involved in weight training. For those trying to build muscle, 1.5 grams per pound of bodyweight is a good starting point. Those whose primary goal is to burn body fat or that have found that they have added an exceptional amount of strength and muscle during the beginner program, can consider going to 1.75 grams per pound.
While some experts think a slightly lower protein level is acceptable, Sarcev agrees with some other expert coaches that two grams per pound of bodyweight is required at the advanced level. For now, you should progress at one of the two lower amounts, with 1.5 being the best intermediate level for most.
So, if you are a 170-pounder wanting to continue building your physique as an intermediate, 255 grams of protein daily should be a major goal of your daily nutrition intake.
The energy macros
Once you know your daily calorie intake and your daily protein intake, we need to do the math to see what will be our start-up energy macros (carbohydrates and fats). The balance that we find most efficient is dividing your energy macros into 30-50% carbohydrates in proportion to 50-70% fats.
Let’s say you are a 210-pound lifter that determined that 15.5 calories per pound of bodyweight was going to be your start-up.
210 (bodyweight) x 15.5 = 3255 calories a day
210 x 1.5 grams = 315 grams of protein a day
315 x 4 = 1260 daily calories made up from protein
3255 (total calories)
− 1260 (protein calories)
= 1995 >(energy (carb and fat) calories)
Math tells this lifter that they have 1995 calories devoted to energy macros. We need to determine how many of those are devoted to carbs and how much is devoted to fat intake. A good starting point for most lifters would be a 40% carb to 60% fat intake. With this calorie amount, we would get 798 calories from carbohydrates, (divide that by 4), and 200 grams (we will round up) consumed daily. For fat intake, they get 1197 calories from fat (divided by 9, since fat has more calories per gram than protein or carbs), and 133 grams of healthy fats.
CARB TO FAT RATIO Carb calories (grams) Fat calories (grams)
30% carbs / 70% fat 598.5 (150 gr) 1396.5 (155 gr)
40% carbs / 60% fat 798 (199.5 gr) 1197 (133 gr)
50% carbs / 50% fat 997.5 (249 gr) 997.5 (111 gr)
As you can see, we also list some slightly altered starting point adjustments – one providing slightly lower carbs and the other a slightly higher percentage of carbs to fat. What should you consider before choosing? Do you have a high body fat level (over 24% for men, over 34% for women). If so, then a slightly reduced carb (30/70) energy macro level might be a good idea. Are you sensitive to carbs? Again, this would be a good reason to start at the 30/70 balance. On the other hand, are you lean and thin-skinned with a fast metabolism? Do you feel that you are weak and rundown if you go on low carbs? If those are the case, then you should consider the 50/50 balance as a starting point. Most people should start out with the 40/60 ratio.
I threw a lot of information your way, and it gets a bit complicated because you need to do the math since I want it to be as personalized as possible. When you are done jot down your number of grams of protein, carbohydrates and fat. Multiply the grams of protein (x4), carb (x4), and fat (x9)...and add them all together. Does this equal your estimated calorie starting point? Hopefully, you added it all up correctly!
Best protein sources
With that formula, you should now understand the basis of a starting diet program. The next step is planning how the grams of protein, carb and fat will be spread throughout your menu. “Eat more but smaller meals throughout the day,” says Mr. Olympia Dorian Yates.4 “I eat 5-6 small meals spaced every 2.5-3 hours apart.” This strategy obviously worked for him and hundreds of thousands of other gym-goers.
The number one rule will be to consume protein frequently throughout the day in multiple doses. “To grow, you need to maintain a constant surplus of growth nutrients in your system,” says IFBB pro Henderson Thorne.5 “This means tipping the scales towards protein, with support from adequate carbohydrates for energy to avoid the scavenging of protein for that purpose.” Protein will be the most important nutrient to each of the meals, regardless if your primary goal is building muscle in the off-season or maintaining muscle while dieting off body fat.
Common whole food sources for protein at each bodybuilding meal includes red meat (beef, buffalo/bison), chicken, turkey, fish, eggs or protein shakes. Dairy products (milk, cheese, cream, yogurt) are also protein sources but need to be limited for some people, due to intolerance (milk allergies).
Protein shakes serve two primary purposes. They provide higher quality protein sources (if made by a trustworthy company) and allow high-protein intake with less time spent in the kitchen. At the very least, you need to include one protein shake a day, although at least two shakes daily makes more sense. You should go with either Ultimate Muscle Protein (UMP) or Muscle Provider.
Muscle Provider is a whey protein hydrolysate and isolate blend that is very quickly absorbed. This makes it perfect for right after your workout. “Hydrolyzed, what does it mean?” says retired IFBB pro and contest prep expert Milos Sarcev.6 “Hydrolyzed is broken down. Hydrolyzed whey is very rapid. It is high quality and I would use it immediately after a workout and you can use it anytime you need quick amino acids.” UMP is sustained-release 80:20 blend of casein:whey (this means it provides some immediate quality protein and also a slow, extended protein source which is good before bed or anytime during the day).
Swedish and Scandinavian Champion/IFBB pro Mats Kardell says,7 “All serious bodybuilders follow high-protein diets, and most also supplement their diets with amino acid capsules or concentrated protein powders.” This should come as no surprise since a high level of essential amino acids in the bloodstream limits muscle breakdown and boosts muscle growth.
The customer-base of Beverly International has experienced great results by adding desiccated liver and amino acids intake throughout the day. This philosophy goes back decades driven by ahead-of-his-time contest prep trainer Vince Gironda.8 “Keep your body constantly supplied with protein so you are in an anabolic or growing state,” said the Iron Guru. “That means that you should keep your body saturated with protein...and the way you do that is have liver tablets every three hours.”
Mr. America winner Dale Adrian agrees.9 “Desiccated liver, in my opinion, is one of the most valuable supplements a person can take, not only for bodybuilding but for anyone, especially those involved in strenuous sports.” The advancement of amino acid tablets, with the highest being peptide-bonded aminos for maximum absorption, allows for great results from a small serving of 3-5 Ultra 40 desiccated liver tablets with 3-5 Mass Amino Acids.
The ideal protein intake daily would include two to four whole food protein servings, and two to three protein shakes, backed-up by liver and amino tablets (3-5 tablets, 5-6 times a day). This obviously varies by how often you can, need to, (and prefer) to eat daily. The other addition would include free-form amino acids (Density, Muscle Mass or Muscularity) during and after training in order to encourage optimal growth and Glutamine Select sipped during training.
Choosing carb sources
“You need to earn your carbs,” says top training expert Charles Poliquin.10 “Various factors will determine how many grams of carbohydrate you can afford to consume. The most relevant are: your levels of muscle mass, the volume and intensity of your training, your percentage of body fat and your insulin sensitivity.”
We will divide our carbohydrates into three categories: starchy carbs, fibrous carbs and fruit/berries.
Common diet choices of starchy carbs include potatoes, rice (white, brown, basmati, jasmine or wild), yams or sweet potatoes, oatmeal, cream of rice, or grits. Starchy carb choices are best placed near training. Red beans and rice are a good combo since the lentils lower the glycemic index and the combo of the two provides a better amino acid balance. Quinoa is an ancient grain that blends protein with a carb source. Couscous tends to be lower in calories than rice or quinoa, contains protein, and is a good flavor variety. Sweet potatoes and yams have a lower glycemic index (particularly if boiled rather than baked).
Fibrous vegetables are also beneficial due to being major sources of vitamin, minerals, and fiber while having psychological value (you can eat a lot if you wish!). “Raw and steamed vegetables are basically free calories for bodybuilders,” says Ms. Olympia, Kim Chizevsky.11 “The benefits they give your body more than compensate for the calories and carbohydrates you’re adding to your daily nutrition.” Common choices include broccoli, green beans, Brussel sprouts, spinach, kale, asparagus, bell peppers, onions, cabbage, and green salads.
We mentioned the final carb category as being fruit and berries. These need to be chosen wisely. Avoid fruit juice as they remove the fiber, decrease nutrients, and make it an extremely high glycemic index beverage. Fruit that should be limited for this reason includes: apples, oranges, bananas, cherries, grapes, mangoes, pears, melons and pineapples. Blueberries, blackberries, raspberries, and strawberries are low in carb calories, high in delicious flavor, and provide an antioxidant reward. Tomatoes (which we often forget are fruit) and grapefruit also are low in carbs and high in nutrition.
Healthy fat consumption
It seems that eating fat would make us fat. However, the truth is that using fats as an energy source does not necessarily promote the storage of fat. High calories and carb levels often encourage body fat increases. Consuming high calorie intakes of both energy macros (carbs and fat) together will also encourage an increase in body fat. Proper fats are needed for health (hence the phrase essential fatty acids).
Excellent fat sources
Beverly’s EFA Gold will ensure that your essential fat needs are covered. Three softgels per serving (once or twice daily) will ensure a healthier balance of proper fats. EFA Gold includes fish oils (EPA and DHA), flaxseed oil, borage seed oil, and a great supply of vitamin E, omega-3, omega-6, and omega-9 fatty acids.
Other healthy fat sources are avocados, macadamia nut oil, coconut oil, organic red palm oil, healthy nuts (macadamias, almonds, walnuts, pecans, brazil nuts and cashews), grass-fed butter, and extra virgin olive oil.
Prepping and scheduling your meals
We will be putting the same type of planning into our food intake. When we categorize different food combinations here are the most common meal groupings.
Lean Protein/Starchy Carbs/Fibrous Vegetables: This common meal involves mixing together a protein source, some starchy carbs, and fiber-rich veggie sources while keeping it fairly low in fat. Some examples would be:
grilled chicken, rice and broccoli
sirloin steak, sweet potatoes and asparagus
ground beef, quinoa and steamed kale
Lean Protein/Healthy Fats: Quite simply, this is often a typical nutrient-rich but low-carb meal (often to kick off your morning) to drive your daily growth while continuing your fat-burning. Some examples would be:
steak and eggs
omelette (with turkey bacon, cheese, and mushrooms)
Serious supplements to increase your gains
In addition to the meals and protein shakes, other supplements should be placed in your schedule. A basic multi-vitamin/mineral such as Super Pak or FitTabs should be a part of your breakfast. EFA Gold should be included at least once daily (with breakfast is a good idea) to balance your essential fats. Glutamine Select is a great workout beverage to be sipped between sets, containing not just glutamine, but branched chain amino acids in a powdered form to mix with water.
Charles Poliquin says, “In the recent past, I found that 40 grams of essential aminos with an additional 40 grams of BCAAs worked best to increase my gains in the gyms,”12 Famous nutrition guru and protein expert Dr Eric Serrano recommends consuming BCAAs during your workouts. He suggests a dose of .25 – .35 grams of BCAAs per Kg of bodyweight.
This is why some of the optional supplements, if you want to take Intermediate training a bit further..., would include branched-chain amino acids during training and before bed...either Muscle Mass or Muscularity. Density are high-quality essential amino acid tablets (and are definitely even more useful to those on a lower calorie diet). Muscularity has some added compounds in order to help spare muscle loss from hard training and reduced calorie dieting. If fat loss is a primary goal, Quadracarn is also a great addition providing four different versions of carnitine which helps fat loss, testosterone production and physique enhancement.
Supplements to Increase Your Gains beyond the Intermediate Level
Aminos & Liver Throughout the Day
Mass and Ultra 40 (aminos and liver)
Take 3-5 tablets of each with (or between) meals. The goal is 1 tablet of each for every 10 lbs of bodyweight daily.
Optional: Density (essential amino acids) – 3-5 tablets three times a day.
BCAAs During Workouts
Muscle Mass – Take 3-5 tabs every 10-15 minutes during your workout until you reach your target goal. 1 tablet per 10 lbs of bodyweight will give you the .25g dosage recommended by Dr. Serrano.
Glutamine Select – Mix 2-3 scoops in your water bottle and sip throughout your workout. Can be stacked with Muscle Mass, 3 scoops of Glutamine Select equates to 10 Muscle Mass tablets.
Fat Loss, Testosterone Production and Physique Enhancement
Quadracarn – Take 3 tabs three times daily on training days and 3 tabs twice daily on non-training days.
Super Pak – pack per day with breakfast; or FitTabs – 2 tablets with breakfast and 2 tablets with dinner.
EFA Gold (essential fatty acids) – 3 softgels with 1 or more meals daily.
So there is a very comprehensive diet, explained in detail, to take you from the Beginning Bodybuilding Phase all the way up to the Advanced Phase in your future. As an Intermediate bodybuilder, you will learn the precise amount of protein, carbs and fat to get in the best shape possible. Keep in mind that you need to check your bodyweight and composition every two weeks. This will tell you if you need to increase or decrease your Daily Calorie Intake. As you pack on more muscle, you will need to keep each powerful muscle fiber well fed. You may also learn that you need to adjust the balance of your carb-to-fat ratio to find out what works perfectly for you. This diet gives you a great starting point.
1) Balik, John. “The Nutrition Counselor,” Muscle Builder/Power, May 1979
Occupation/Education: RN, Manager of Case Management at Cincinnati Children’s Hospital. I am also currently pursuing my Doctorate of Nursing Practice at the University of Cincinnati.
Family: Mother of three beautiful girls- Madisyn (17), Brooke (9), Kylie (7). Husband- Derrick.
Current Residence: Crittenden, Kentucky
Years training (total): 3
Height: 5′ 5″
Weight: 140 (Off-Season), 130 (Contest)
Music: While in the gym, I listen to everything from 90’s old school rap to Metallica.
Most Inspiring Book: How Full is Your Bucket? By: Tom Rath and Donald Clifton
This book discusses how the smallest interactions with others affect relationships, productivity, health, and longevity. It helps you increase the positive moments in your life while reducing the negative.Hobby or interests outside bodybuilding:I enjoy spending time with my family on our farm and watching my girls play basketball!
Words to live by: She is clothed with strength and dignity, and she laughs without fear of the future (Proverbs 31:25).
Comprehensive look at my best nutrition, supplement, and training programs
Growing up, I was an active athlete participating in cheerleading, gymnastics, and softball. Upon entering college at Northern Kentucky University, I made the cheerleading team and cheered for the Lady Norse in 1998!
Throughout this time, I was always able to eat whatever and whenever I wanted without fear of gaining weight. McDonald’s, Wendy’s, and Subway were my main fast food choices while enjoying college life.
In 1999, I became a teen mother of a beautiful baby girl. As a single mother,
I worked night shift as a Registered Nurse. My poor eating habits and fast food became an even bigger staple in my life. Exercise and fitness were the furthest thing from my mind.
After meeting my husband, having two more amazing daughters via cesarean section, and reaching the “Over 30” mark, my fast food habits and lack of exercise were starting to show in my abdomen and legs. I was gaining too much weight, too fast!
In October 2013, at the age of 33, I stepped on the scale and discovered that I had reached my top pregnancy weight (and this time I wasn’t pregnant.) I was devastated. I made a commitment right then and there to begin a healthy journey to lose the weight.
Three months later, I started attending spinning classes at my local gym, Body Works Gym in Dry Ridge, Kentucky. I also began a crash diet where I consumed only 700-800 calories per day. After a few weeks, the owner of the gym, Justin Baker, encouraged me to attend his nutritional class and start weight lifting/training. Justin customized a meal and supplement plan along with a weight lifting program to fit my goals. By May, I had lost 30 pounds and reduced my body fat significantly!
I enjoyed watching my body change. I was losing fat and adding muscle. I also found that lifting provided stress relief which made my whole life better. I had also begun helping others as they embarked on their weight loss journeys.
After a year of progress and addition of new muscle, Justin encouraged me to train for a competition. I began to train for my first figure competition in May, 2015. Since then I’ve competed in seven contests in 2015 and 2016. Before I get into my results I’d like to give you a comprehensive look at what I’ve found to be my best nutrition, supplement, training and cardio programs.
My daily nutrition plan
The way my diet changes depends on my physique and how close I am to being stage-ready. Here’s a plan that has worked great for me and I’ll bet that it will work for you too.
Meal 1 (5:30 am): 3 egg whites; – cup plain oatmeal mixed with – scoop of UMP (Cookies & Créme – yum!).
Meal 2 (9:00 am): 2 scoops of Chocolate or Cookies & Créme UMP as a shake or mixed as a pudding. To make UMP into a pudding add 2 scoops of UMP and a little water in a small bowl. Mix. Add a little more water and mix again. Do this until the pudding is the desired consistency. I will usually mix as a pudding if I am in a meeting at work and do not want to distract from the meeting by shaking my shaker bottle!
Meal 3 (12:00 pm): 6 oz. chicken breast, turkey breast, tilapia, or tuna; 2 cups spinach or salad; 2 tbsp. Newman’s Own Lite Balsamic Dressing; 4 oz. sweet potato.
Meal 4 (3:00 pm): 2 scoops of UMP Cookies & Créme made as a shake or pudding.
Meal 5 (6:00 pm): 6 oz. chicken breast, turkey breast, tilapia, or tuna; 2 cups low-carb vegetables (broccoli, asparagus or green peppers).
Meal 6 (9:00 pm): 3 egg whites with 1 whole egg. I have chickens that we raise on our farm and enjoy eating farm fresh eggs!
Water intake: 1 gallon of water throughout the day. Water intake is important to stay hydrated. Water intake changes/ increases the closer you get to peak-week and throughout peak-week itself.
Ultimate Muscle Protein – Meal replacement for meals 2 and 4 and added to my oatmeal at meal 1
Super Pak – One packet daily with meal 2
7-Keto MuscLean – 3 capsules with meals 1 and 3. (Daily total: 6 capsules to reduce body fat and optimize lean muscle mass.)
Lean Out – 3 capsules with meals 1, 3, and 5. (Daily total: 9 capsules to reduce body fat.)
Muscularity – 4 capsules with meals 1, 3, and 6. (Daily total: 12 capsules, BCAAs assist in building lean muscle mass with co-factors for blood sugar regulation and diet support.)
Density – 4 tablets with meals 1, 3, and 6. (Daily total: 12 tablets used to achieve a firm, lean look to the muscle.)
Abs: Done during or after weight training every day
60 second Planks
48 Decline Sit-ups with Russian Twists added (until I feel the burn)
12 Hanging Leg Raises
HIIT Training before Weight Training
During contest prep, each of my weight training sessions begin with HIIT training. This is primarily to preserve muscle and burn fat. I typically stick to two forms of HIIT which include the treadmill and the elliptical.
Treadmill: Set the treadmill to intervals. Warm-up by walking at a moderate pace for 2 minutes. Increase your pace to sprint (for me, that is about 10 mph) for 45 seconds. Slow your pace to moderate and walk/rest for 15 seconds. Repeat for 10 minutes making your total including warm-up 12-15 minutes.
Elliptical: Warm up by pedaling moderately for 2 minutes; gradually increase the resistance to a relatively difficult setting. Once warmed up, sprint for 20 seconds and rest (pedal slowly) for 10 seconds. Repeat for a total of 10 minutes for a warm-up and sprint total of 12-15 minutes.
Additional Cardio after Weight Training
Each weight training session is followed by 10-20 minutes of cardio on the elliptical or treadmill. On the elliptical I increase my resistance every 2 minutes so that I am at the highest resistance possible during the last 3 minutes of my session. On the treadmill, I set the incline to the highest possible setting and walk at a moderate pace (4 mph) for the entire duration.
Off-Season Walking: It is important to build muscle in the off-season while keeping fat off. To achieve this I walk at a moderate pace on the treadmill for 20 minutes, 3 days per week following my weight training.
Posing and presentation are crucial in competition. Presentation can make or break you on stage. The judges do not see you in the gym, they only can judge what you present to them on stage. They do not take into account the time, sweat, diet and work that a competitor puts in every day to build their physique. During prep, I pose for a minimum of 20 minutes every day. During off-season, I continue to practice and tweak my presentation/posing 1-2 days per week. I recommend that bikini or figure competitors practice in their competition heels so that they become comfortable wearing them. Looking natural and comfortable on stage is essential. Smiling is also a big part of your presentation. A smile can be a sign of confidence, beauty, and poise. The judges want to see that you are having fun! “A smile is the best makeup a girl can wear.” ˜Marilyn Monroe
In August 2015, I competed in my first show, the Kentucky Open presented by Gene and Tina Goode. This was a great show for both experienced and novice competitors! Gene and Tina are amazing promoters that put on an amazing, coordinated, seamless show consistently every year. Surprisingly, I took home FIRST PLACE in the Master’s 35 and over Figure division!
In October 2015, I also competed in the Tricky Jackson Classic (2nd place Master’s). In November 2015, I competed in the Kentucky Muscle (5th place Novice).
During my off-season, I focused on building my quads which were identified as one of my weak areas. To accomplish this, I stopped all of the excess running I had been doing and limited my cardio to just 3 days per week.
The building season and minimizing cardio paid off as I began to achieve higher placements in my next few competitions. In March 2016, I competed in the Northern KY Grand Prix (3rd Open, 1st Master’s) and in April 2016, I competed in the KY Derby (5th Open, 3rd Novice, 3rd Master’s).
In October 2016, I competed in the KY Muscle (5th place Open, 4th place Novice, and 2nd place Master’s.
For the final show of the season and 2 weeks after the KY Muscle, I went to West Virginia to compete in the Grand Prix where I brought home 3rd place in Open and 1st place in Master’s and the OVERALL Master’s title!
The best advice that I could give to anyone working towards fitness goals is to trust the process. Diet and exercise are only half of the battle when trying to reach your goals. Dedication, determination, and the will to succeed are all mental challenges people face in their journey. Results are not accomplished overnight. You must dedicate your time and focus on the end and consistently stick to your plan in order to achieve your goals.