An Aggressive Champion – Richard Acheampong’s Future Path

Age: 26

Occupation: Security operation officer at Facebook Data Center New Albany, OH

Current Residence: Columbus, OH

Family: 4th child out of 5 siblings including 3 boys and 2 girls

Years training (total): 6 years, competing for 1 year

Weight: 205-210 (Off Season), 180-185 (Contest)

Favorite Supplements: It’s gotta be UMP. I mix 2-3 scoops and drink it sometimes as a shake and other times I make it as a pudding and add some fruits & almonds.

What do you recommend to your friends who have never tried Beverly: I let my friends try my ‘go to’ VANILLA UMP protein and their impressions after are priceless. Always great feedback!

Music: Hip-Pop from Jay-Z, Kendrick Lamar, J. Cole and many others! Always listen to music that pumps me up for my workout sessions.

Hobby outside bodybuilding: Family time, traveling if I have time, trying out new things.

Words to live by: “Every day is a true blessing from God. I’m always thankful.”

Richard Acheampong is a young bodybuilder that has only been training for a few years and just a year on stage. While his time in men's classic physique has not been long, the amount of contest prep experience, trophies earned, and (even more impressive) his well-shaped and lean balanced build, displays champion qualities. Most important, his mental attitude lists him as an athlete with future potential.

The fact that Richard was born in a west African country was always going to be a part of my interview, but I was learning that there was much more about this man that was going to be the major part of his story. His mental attitude, proper coaching, and driven nature definitely helped create him. So I had to look through his history to see how his growth as a person lead to this positive champion mindset.

“Ghana is not as developed as the United States, but it is a peaceful country,” says Richard who only lived there until his early teens. His father wanted a better place with less government corruption and greater career opportunities to provide for his family, so he chose to bring them to the U.S. After graduating from high school, Richard started going to a Planet Fitness near his house for something to do.

At six-feet tall, Richard weighed 160-pounds at the time. As the ancient lifters from my time learned from muscle magazines, when Richard started lifting, he learned as much as he could through YouTube videos. While I have seen some good and some TERRIBLE information in online videos, I always recommend this magazine, No Nonsense, for solid training and diet info from decades of successful bodybuilders.

After a couple of years, Richard moved to the more serious (and larger) Lifestyle Gym, where he currently acts as a popular trainer. A big change evolved two-years ago, by a meet-up with a well-known Buckeye bodybuilder named Todd Buchanan. Being someone that has always been impressed by Todd (both as a bodybuilder and a person), the first thing I noticed was a similarity in the physiques of both Todd and Richard. Having Todd as a coach, turned out to be a great decision.

Entering Contests

“Todd has been awesome. We talked, became very close and he is like a father- figure to me. He talked me into doing a show and told me that I have potential. He helps me if I have any question on training or items life-related. He also introduced me to Beverly products.”

This guidance led Richard into what it took to do so well in his first handful of shows. His first contest was less than a year ago, with him winning the overall in the classic physique division of the 2018 Natural Kentucky. He made an impressive follow- up by winning the overall at the 2019 Mike Francois Classic, and second-place in his class at the 2019 Northcoast Championship and the 2019 Natural Ohio. In other words, he was a rookie that has the feel of competing in a single year that most bodybuilders only accomplish after closer to five years.

I got the following information from his mentor, Todd Buchanan. “Richard's physique is pretty balanced and he has amazing muscular density for the short amount of time he has been in the fitness arena. He definitely has full muscle bellies, a small waist and the overall pretty look.” As a classic physique athlete, this is as impressive a judgement as possible.

Training

For Richard, training in the off-season involves at least five days a week in the gym and resting over the weekend. He trains at least two bodyparts a day. Monday is an upper-body push day, mostly chest and triceps. Tuesday is an upper-body pull day, directed towards back and biceps. Wednesday involves lower body training, posterior chain (hamstrings, glutes, lower back) being the main focus and wrapping up with some core work. On Thursday, he trains shoulders along with some more triceps work. Friday is a second back session with him using more machines and squeezing the lats while focusing on maximal contractions. Saturday is his second leg training session (heavier quad work in this workout).

“As I'm getting closer to a contest, I'm not focused on going as high in weight,” says Richard. “I go for higher reps, sometimes close to twenty. It is less about going heavy. It's about intensity and getting a good pump.” His sessions last only 45 minutes to an hour, but with short rest periods and some super-setting.

“I train every body part with equal intensity,” Richard adds. “I love training back and I love to train shoulders...but I'm not going to go in on leg day and not give it as much intensity.” “It burns like hell!” Richard adds as I question some of his training intensity techniques. “It's not every session but when I work out, I enjoy something where my muscle will be sore for a day or two, but that drives improvement!”

I dig deeper into Richard's training style, trying to hunt down some of his unique hypertrophy-based exercises. As we both get deep into a training conversation, he mentions lying cable lateral raises, some leg super-sets, with increased band resistance leg presses and tricks for greater back contraction. Many of these tricks came from his coach’s guidance.

As we spoke, I even mentioned an old training technique I learned twenty-five years ago from powerlifting coach Louie Simmons. This was from my first visit to an old version of his Westside Barbell Gym. It was a technique from when he trained bodybuilders Mike Francois and Jim Seitzer. Richard's reply said a lot. “Now that you told me, you have me visualizing and wanting to install that in my next workout. It's about thinking outside of the box and learning new things. It also keeps it fun to train!” His passion for pushing to another level again displays his champion mentality.

His Bodybuilding Future

“I want to be better,” says Richard. “I know it takes months of overtime work to see change. Like everyone else, I've got to sweat it out. Wanting to get better and putting in the work is what it's all about.”

To close the article, I ask coach Todd for his prediction of where this athlete is heading. “I see Richard definitely as a Classic Physique pro in the near future... as well as a top placer in whatever shows he competes in. Keep an eye out for him. He has a big future!”

“My breakfast includes 4-6 whole eggs, adding some veggies (spinach, peppers and onions) and maybe a piece of toast sometimes. I train in the morning, so this is about an hour and a half before hitting the gym. When contest prep is closer, toast is not included and it is more egg whites with one whole-egg included.”

“After training, I have some fish or chicken, sweet potatoes, and avocado. I like to eat four or five times a day (post-gym) to help recovery. As the show approaches, I cut the carbs down.”

“My third meal will involve three-scoops of UMP protein, and I add raw almonds with it and unsweetened almond milk. If I don't have much of an appetite, UMP is even more my go-to. I like the Vanilla and Cookies & Crème flavors. Sometimes I throw some peanut butter in my shake. It is awesome! I always have UMP for at least two meals throughout the day.”

His coach (Todd Buchanan) adds to the discussion of Richard's nutrition. “What I love about Richard is that he communicates everything about his prep with me. No changes are made without discussing them, with the final decision always being his to determine.”

“Beverly supps are his base, but he uses only what we determine is appropriate at the time,” says Todd. “Beverly's Quadracarn, 7-Keto MuscLean, Lean Out, Mass Aminos and Ultra 40 are staples.”

Richard adds, “I use all of them. With Mass Aminos and Ultra 40, I take 2-3 with every meal. With Lean Out, I take two with each meal. I take three Quadracarn, twice a day, and the same with 7-Keto MuscLean. When a contest approaches, 7-Keto really helps me a lot. It gives me energy on a low-carb day.”

Todd describes their use of OMAD (One Meal A Day) fasting to wrapping up Richard's contest prep. This is done, “one time a week in the last two to three weeks of prep to get super-tight! On that day we take Beverly free form amino acids – 5 Density and 6 Muscularity every 2-3 hours, instead of food meals. The fast is generally 20-24 hours long, ending with a high-protein, high- fat meal and a large salad or large amounts of veggies. Training includes lots of volume for all body parts.” This seems to have been very successful to Richard's shredded, paper-thin, stage dominance.

If You Believe You Can You Will!

Age: 53 years old widow and suicide survivor

Occupation or Education: Earned Bachelor of Arts Degree in Health, Wellness, and Human Services from Ashford University in May, 2019; Active Advocate for American Foundation for Suicide Prevention; Registered Certified Medical and Podiatric Medical Assistant and Wound Specialist

Current Residence: Greenville, NC

Family: Son, Jamal and his wife, Heather are my biggest cheerleaders; Daughter, Sheila

Height: 5'5"

Weight: Off Season:150 (I have been over 200 in the past), Contest:125-130

Music: Oldies and Christian Music

Most Inspiring Book: The Bible. One of my favorite passages is Psalm 46 “God is our refuge and strength, a very present help in times of trouble” (KJV)

Hobby or interests outside bodybuilding: I love running and reading a good book. I am also an avid couponer and I use this skill to purchase produce for those who are in need. I love helping others.

Exercise saved my life. When depression and adversities become too great, exercise is my refuge. It helps to clear my mind and allows me to focus more clearly.

My self-esteem was very low and had been since I was a young girl. Life was hard growing up. My mother’s boyfriend robbed me of my innocence and childhood. I grew up thinking I was weak, unattractive, and worthless. I married and finally found happiness with my husband, David, but then on June 11, 2009, my happy world came crashing down around me. I came home that day for lunch and found David had hung himself. I immediately called 911 and was instructed to cut him down, but it was too late. I touched him and his body was cold and lifeless.

His suicide came as a shock to me. I felt so alone. We were always inseparable. How was I expected to go on after this event? I wanted to die so badly in order to be with him. Pastor Flowers, who preached at David’s funeral, called me each day to make sure I was doing as well as I could. He, his wife, and my church family helped me deal with my grief every step of the way. He stated something in one of his sermons that really stuck with me. If God gives you a vision, he will give you the provision and connect you with the correct people at the correct time. That is how I feel about this opportunity to share my story. I am currently writing a book regarding my life story. I hope that my experiences can assist others in their life.

From 200 lbs to Natural Pro

I have been a personal trainer and group fitness instructor since 1999. I loved teaching. I was very overweight when I became certified, but this didn’t stop me from providing fitness goals and assistance to others. I was about 200 pounds when I started. At first, I couldn’t believe I was asked to do this, Me, are you kidding! It was held at Lenoir Memorial Hospital's Wellness Center. My class members and I helped motivate one another. The class was called Fitness Fun! We, as a class, worked out, shared our lives, celebrated one another’s accomplishments and often cried on one another’s shoulders.

Then, nearly twenty years later, I wanted to do something great to further empower myself. I decided to enter a bodybuilding contest before I turned 50. I went to Fitness by William and inquired how I could do this. Dr. William Ingram, the owner, asked a little about my fitness background and I explained to him I really wanted to become leaner and more muscular. I started working out at the gym. I loved it and everyone there was so encouraging. William said I could compete that November at the Crystal Coast Classic in Morehead City.

Meal 1: 4-6 egg whites (boiled, no yolks), 1 sweet potato or 1 cup oatmeal

Supplements: I like to mix a scoop or two of Glutamine Select (Wild Berry is my favorite) in a large glass of water and use this to take my supplements - Super Pak, 5 Mass Aminos, 2 Quadracarn, 3 Lean Out, and 3 7-Keto MuscLean

Meal 2: Tuna or salmon pouch, 1 banana or a small box of raisins

Meal 3: 1-2 chicken breasts or 2-4 drumsticks, 1 cup of string beans, 1 medium sweet potato or brown rice

Supplements: 1 scoop Glutamine Select in water, 5 Mass Aminos, 2 Quadracarn, 3 Lean Out, 3 7-Keto MuscLean

A Pro Card at Age 60

During my wife’s first pregnancy in 1990, I was by her side 24/7 preparing meals and giving her massages to alleviate pain. After she gave birth, she said that it was time that I should do something for myself. I decided to join a gym and started working out. I weighed just 135 lbs. and my goal was to gain weight. Over the next six years, I gained 30 lbs. of good muscle and people at the gym started suggesting that I should compete.

I was extremely shy, but finally took a chance at age 39 and competed in my very first show. I placed first in Men’s Novice Short, Men’s Novice Overall and Masters over 35! Yes, I was hooked. Over the next 12 years, I participated in 10 competitions and always placed in the top five. Then I took a nine-year hiatus.

I continued to work out and eat fairly clean as a lifestyle from 2010 to 2018 and then decided to jump back into competition. My goal was to earn an IFBB pro card in the 60 and over division. I hired a coach, Alex Pomeroy (@alexpomeroyfitness), and joined his team. I began with an off season workout and diet to gain mass. Then it was time to start competition prep. In my first contest of 2019 I placed first in Men’s Open Physique and second in the Masters 40 and older class. Then it was on to the 2019 NPC Universe where I achieved my goal and was awarded my IFBB card by placing 1st in the Men’s Physique Over 60 class!

In Closing

I always pride myself on giving one-hundred percent no matter what my contest results. Always remember to smile and enjoy the journey. I hope this story will be someone’s “fitspiration”.

**Each morning before meal one I drink 4oz of warm water with1/2 squeezed lemon.

Meal 1: 12oz egg whites cooked in 1/2 tbsp coconut oil, 1 cup spinach, and 45g oats

Meal 2: 6oz fish or chicken, 1/2 cup rice/quinoa (or 3 rice cakes in place of the rice)

Meal 3: 6oz fish, turkey, tuna or chicken, 1 cup brown rice or 6oz red potato or sweet potato, and 1 cup broccoli

Meal 4: 6oz fish, chicken, or turkey, 6oz veggies (broccoli, asparagus, green beans, spinach, kale or lettuce, 1/2 oz raw nuts. Large salads are ok too, but no dressing - just use pepper or Mrs Dash and lemon juice.

Training

I am a strong believer in stretching and warming-up before a workout. I learned the hard way as I have had my share of injuries and setbacks. I like to stretch 5-10 minutes while in the sauna before working out.

I generally do four sets per exercise. For the upper body, I use rep ranges of 8-10 and slightly higher reps for legs, with calves/abs at 15-25 reps per set. I generally do straight sets. When training any body part, I will start with two warmup sets. I usually train six days a week as follows:

Day 1: Chest & Abs	Sets	Reps
Incline DB Press	4	8-10
Decline Barbell Press	4	8-10
Flat Bench Press Machine	4	8-10
Low Incline Flyes	4	8-10
Crunch Machine	4	15-25
Roman Chair Leg Lifts	4	15-25
Rope Crunches	4	15-25

Day 2: Quads & Calves	Sets	Reps
Leg Extension	4	15
Front Squats	4	10-12
Leg Press	4	10-12
Hack Squats	4	10-12
Standing Calf Raises	4	15-25
Seated Calf Raises	4	15-25
Donkey Calf Raises	4	15-25

Day 3: Back	Sets	Reps
Supinated Grip Lat Pulldown	4	8-10
Seated Cable Rows	4	8-10
Wide Grip Machine Row	4	8-10
Barbell Row	4	8-10

Day 4: Shoulders	Sets	Reps
Machine Front Raises	4	8-10
Dumbbell Front Raises	4	8-10
Dumbbell Upright Rows	4	8-10
Machine Shoulder Press	4	8-10
Pec Deck-Rear Shoulders	4	8-10
Dumbbell Shrugs	4	8-10

Day 5: Hamstrings & Calves	Sets	Reps
Lying Leg Curl	4	8-10
Seated Leg Curl	4	8-10
Lying Single Leg Curl	4	8-10
Stiff Legged Deadlifts	4	12,10,8,8

Day 6: Arms	Sets	Reps
Preacher Curls	4	8-10
Incline Curls	4	8-10
Rope Pushdowns	4	8-10
Lying Triceps Extensions	4	8-10
Bench Dips	4	8-10

Choosing the Right Program

As serious “physical culturists,” we learned a great deal from the muscle mags, courses and books during the classic era of the sixties, the seventies, and even the eighties. We had to patiently study to earn keys to our inner universe, the proper methods of pumping iron...all for the ability to possibly earn a Mr. America or Mr. Local City title back before a pro card really meant anything. We learned how legends like Robbie Robinson, Dave Draper, Rachel McLish, Frank Zane, Bill Pearl, Cory Everson, Mike Mentzer and Arnold put things together.

It is just not the same these days. Lifters get online and watch a half-dozen 280-pound pro bodybuilders mention their training, nutrition and supplement techniques and... when some champions place well in the various classes of the next month's pro show, everyone watches them brag about their techniques. It is quick and fast, but most young lifters tend to try tons of different things and still feel confused. Jeff, one of my intermediate Rusty Gym members, is a great example.

Jeff has been a member of Rusty Gym for two and-a-half years. He joined the gym on the week he graduated from high school. He wanted to head to college looking like some of the musclehead guys he had see online. When I saw that he had brought a few twenties with him, I signed him up for a membership and encouraged him to go after it in an aggressive manner!

The first thing I had to teach him (which 80% of the beginners can't handle) is that it doesn't happen fast. When I was a kid, I hoped to be on the cover of Ironman and Muscle Builder magazines a few months after I started lifting. I still haven't made their covers (which might be why both of those mags were sold) but like a serious lifter, Jeff had stuck with the program... although I could tell recently that he wasn't sure where he is headed.

Jeff has now gained quite a bit of muscle. His frame has filled out nicely, but he feels like he needs more. People now ask him if he is an athlete or competes, so that is a step in the right direction. He doesn't miss a session of his training program and follows the nutrition and Beverly supplement programs I have given him since he started. He is doing well... but I can tell he is undergoing a phase in which he is confused. “So what is bothering you, J-Dawg?”

“How much volume? How many sessions? Which intensification techniques? The right method seems to change every day. I really don't get it!” says Jeff desperately.

I almost begin to talk but the confused lifter continues...

“The guy that just won the California Pro Cup trained an average of thirty sets per body part, and I love the fullness and balance of his physique... but the guy that won his physique class in the Junior Nationals does less than half as many sets, and I think his V-taper and conditioning is impressive. One of them trains four times one week, five times the next week. The other one trains nine times a week with most of those being two-a-days. Also, one of our top Arnold Classic competitors trains two-days-on/ one-day-off during their off-season but with lots of intensification techniques added to each set...”

“Enough info. I get it,” I add. “We saw these differences years ago. Mike Mentzer and Arnold Schwarzenegger were dramatically opposed on their training concepts. Both built amazing physiques, so which one was right? Fortunately, I have figured that out!”

I turn to my left and yell over to one of the few lifters we have that finds the plug and uses the one treadmill we have. “Hey Mark, how much longer do you have on there? I'm going to have you help us with something...”

Now Mark has a strong East Coast accent and a beard so he sounds and looks like he may have been on the Sopranos, but he’s had some schoolin'. He never talks about it, so Mark probably doesn't realize that I even know he has his doctorate in exercise physiology, masters of nutrition science and dietetics, and runs the department at nearby Central University. Mark spots people when asked, but keeps to himself. I like him. Fortunately, he is wrapping up his cardio. Mark wipes his sweaty forehead and politely sits near us. “How can I help?” he asks.

“We are having a discussion about fundamental aspects of training,” I include. “Jeff is confused by all the concepts he sees online through InstaSpace, FaceTube, YouBook and those other social media sites. I figured you and I can help him understand the truth based on both science and experience!” Just to impress them with my modernization, I hold up my two communication devices. “We all need to advance. While I still have a pager to get messages, I now also have a flip cellular phone. Now I never take either of these out on the gym floor, but I want you to see I understand your tech-driven concerns!”

“Is it safe to say that serious lifters are far ahead of the scientists, but our research is limited by the fact that it is just on one subject... ourselves?” I say.

“Definitely, Rusty! To be honest, I look at the concepts that serious bodybuilders, powerlifters and gym meatheads follow and the ones that intrigue me the most are the areas I recommend for studies. Serious lifters are ahead of scientists but we solidify the training ideas for diverse lifters at various experience levels, ages and different goals.”

“You mentioned being confused about the training programs that different champs use,” I say to kick things off. “That famous example I mentioned previously would be Mike Mentzer's low-volume, four-times-a- week program with heavy weights, forced reps and negatives versus Schwarzenegger's twice-a-day, twenty sets per bodypart training style. You know my program isn't like either of these. What does research say about volume and frequency, Mark?”

“Your program hits it, to be honest,” Mark wisely replies.

“Now in your case, my case, and most of the serious lifters,” I say, “our volume per body parts varies over the year. Chest, for instance... you may just hit your pecs with six to eight sets a week part of the year and it builds up to 13-15 sets. We have done this through each of the last couple years. You probably do not realize it, but I look over your program regularly. Even though I have you increase the number of sets over the year, then take a week off, and return back to a low-volume, three-sessions-a-week version, your poundages on all of the big, compound movements have gone up from what you did a year previous. This keeps you mentally driven and your progress moving forward. We also increase the max volume just a little bit each year.”

“Keep in mind that sometimes high-intensity, low-volume, 30-minute workouts may also be recommended by personal trainers that can earn more income by training twice as many customers each hour,” says Mark. A large grin appears on my face as I consider the concept at Rusty Gym, but I stop myself since true hardcore training and integrity remain my policy.

“I have had a very unique theory about these volume differences,” I say. “There are a few champions...Dorian Yates being the most common example...that have done well with low-volume. He had the biggest, grainy physique we had ever seen up to that point. He also lifted big weights. Someone that is struggling to get 8-12 reps with one third the poundage Dorian used regularly is JUST NOT going to cause significant hypertrophy compared to his hardcore heavy contractions. Do you agree, Mark?”

“That definitely makes sense and I think I just got an idea for a future study I would love to launch!” says Mark.

I add, “Pro and national champion bodybuilders are very rare genetic freaks, maybe just 1-3% of the best muscle-building hypertrophic beasts. It doesn't mean you can't build an amazing physique... you've made a great deal of improvement... but none of the members of this gym is likely to ever look as good as myself or a pro! That is why much of the video knowledge you see online is just not made for the average lifter. These top pro freaks not only have freakishly high genetic levels, but also use growth hormones and anabolics at scary levels. As lifters who choose to be drug-free and have much lower, normal genetics, our nutrition and recovery needs must be right on track!”

“Well, can you just give me an example of what the average, motivated weight trainer should do for maximum results over, say, a 6-9 month period?” asks Jeff.

Periodization

“Periodization simply means planning your training over time,” says Mark. “NFL, NBA, and Olympic-level coaches do that...and so does Rusty with his clients.”

“Look at how you have trained on my program,” I say. “We already mentioned how your volume changes over the year. Your year would technically be called a mesocycle which begins at the beginning of September. We start our new mesocycle training three times a week, almost all of the sets being with heavy compound exercises, for just a max of an hour in the gym. After the holidays, the workout increases to an extra session each week, hitting each body part twice a week with each workout lasting a little more than an hour. Then we go to our 2-on, 1-off Back to Basics Training with more sets per body parts and bring in one of my inventions, “feeder” workouts to bring up a lagging body part. Even with warm-up times, we still keep things under 75-minutes.”

“In summer, we head towards the top of your volume, with a 3-on, 1-off training schedule. Each workout takes about the same length of time, but more sets are done with shorter rest periods and some supersets, with the last couple of sets to failure. Frank Zane did a cycle like this, peaking for the Olympia in the fall, and continues even after retirement. I have often assumed he copied that idea since he heard it is what I do. It is also something every serious Rusty Gym member does.”

“You said earlier how important it is for my nutrition to be on track… especially because I’ve chosen to be drug free. Sure, I’ve made great progress on the nutrition program you have given me, but I'm confused by how diverse the YouTube diets I have seen seem to be,” says Jeff. “How can they be so different? Should I stay lean or bulk up? Ketogenic diet? Paleo? IIFYM?”

“Before we had much solid muscle-building nutrition research, we had physical culture gurus like Vince Gironda, Rheo H. Blair, and Jim Heflin who were decades ahead of their time,” I say. “Jim Heflin, the founder of Beverly International, put together diet programs for thousands of bodybuilders, including many of the top champs of the 70s and 80s. He was all about just helping people... not marketing himself. Sandy and Roger Riedinger, who have been running Beverly for two decades, continue this in their magazine, No Nonsense, to help competitive bodybuilders or people with fitness goals. I still agree with each of these experts, so obviously they are all very smart!”

“Does research coordinate the supplement info we see online?” Jeff asks.

“Not everything...” Mark admits. “Most supplement companies make big claims. Some may have one research study that makes their new product look great... until you read the study and see how it was not correctly quoted. Beverly sticks to the basics, selling proteins, aminos and other products that have had numerous studies with solid research over time showing their effectiveness.”

“And they are the only company I trust to have the actual ingredients on the labels...” I add. “Dr. Mark, go over the ones we may need at higher quantity as serious lifters. I'd do it, but I need to hit the bathroom.”

As I return, I see that Mark has discussed the Super Pak (multivitamin/mineral) and EFA Gold (healthy fatty acids). Mark has a Muscle Provider on one knee and an UMP on the other, resting his forearms as his hands continue to move. “Eggs, beef, chicken, fish, turkey and other whole foods should provide much of your protein needs, but adding a couple of these quick, easy and delicious shakes each day will definitely maximize your natural growth potential. UMP has an 80:20 ratio of casein to whey, so it is mostly sustained-released casein, with some fast-acting whey...perfect throughout the day and before bed.”

“Research and delicious flavoring are much better than the options out there when I was your age,” I add. “As we all do, I have him use Muscle Provider for a post-contest shake for recovery.”

“Great strategy!” agrees Mark.

“I also recommended Quadracarn in his intake,” I say (as Jeff nods in agreement). “And he has had great results from it.”

“Even more research-shown benefits to older men,” says Mark, “...but studies have shown benefits of the four different forms of carnitine to improve fat loss, recovery, stamina, cognitive abilities, positive mood, testosterone, vascularity and more. That is why this product has been popular for women and men, young, old and middle- aged. As you know I also buy it frequently.”

“He also has me use Glutamine Select,” says Jeff. “Does the research support that?”

Mark doesn't need to look at the bottle to see what goes in Glutamine Select since he always has a water bottle with the purplish- white powder that he shakes up each workout. “Heavy training has been shown to deplete our glutamine levels. Glutamine is the most abundant amino acid in muscle tissue, so it’s NOT something you want to diminish. Hardcore training has been shown to decrease your level of glutamine, so I would never miss this, particularly for a large body part, heavy session. GS also has branched-chain aminos and a mild black cherry flavor (or the new wild berry version)... perfect as your during-workout beverage.”

“I noticed that my muscle soreness seemed higher when I ran out of drinking this, so I never miss it now.” says Jeff. “Rusty also has me take Density or Muscularity at various times, what does the science world show us on these?”

I juggle two bottles of aminos in the background as Dr. Mark sings their praise... “Density has essential amino acids, which help drive anabolic efficiency. I like three doses of five tablets a day between meals to maximize hypertrophy. The anabolic response to training involves the amino acid l-leucine, which acts as a trigger for activating the mTOR pathway vital for muscle growth and recovery. This is why Rusty advocates taking the BCAA-rich Muscularity aminos before and after training, along with your Muscle Synergy which contains HMB, an active metabolite of leucine that reduces muscle protein breakdown.”

“Serious intake of whole foods, protein shakes and amino acids help you look bigger and better!” I say, while impressing both of them with a Sergio Oliva-like victory pose.

“Now what about goals?” Jeff asks, “It seems like champs rave about their hardcore lifestyles and how they lift and eat perfectly so that they never have to deal with a second-place shamefulness...” (my pose obviously drove him to think of the posing dias and demi-godishness).

The Real Decision

A smile crosses my face when I think of my introduction. “I got into training to win the heart of Barbara, a beautiful homecoming queen I went to school with as a teen. You may not believe it now, but I was fairly scrawny as a sixteen-year-old. No, I didn’t win her heart …but afterwards I realized that I loved training, just for training.”

“I've gotten up on stage a handful of times,” I continue. “Perhaps my physique was ahead of its time or those judges needed glasses, but I didn't win every contest. But, now that I am helping others, I see that how you place doesn't really matter. If you improved, you have won. Not many think this way and maybe I'm just realizing it now.”

Mark nods and leaves this one for my experience. “The lifters you see online may declare that everything they capture on contest day is important, but it is not! That should only be a part of their life. Look at Mark. He trains, but he put education and now research before it. I run the gym and help others also get in shape. Life, happiness and spiritual growth are most important. Getting in shape for a contest can help drive people to make great progress. Just make it a part of things, not everything!”

“Whenever you feel doubt...,” says Mark. “... look at the last two years of training, the strength increases, lean weight gained... impressive progress is there.”

For a second, I consider hitting another pose to inspire this young man, but realize my physique only matters to me. Helping other people reach their goals (the purpose of this magazine) means far more to me, as it should for any trainer. And teaching this information to Jeff made me realize what really matters in my goals!

Monday: Legs, Chest, Abs	Sets	Reps
Squat warm up, then work up to...)	3	5
Squat	1	10
Leg Curl	2	10
Bench Press	5	5
Calf Raise	3	12
Abs (your choice)	3	20-30

Wednesday: Back, Shoulders, Arms, Calves	Sets	Reps
Deadlift warm up, then work up to 2	2	5
Chin Ups	3	max
Bent Row	3	6-8
Shoulder Press	3	6-8
DB Pullover	2	12
DB Curl	3	6-8
Triceps Pushdown	3	8-12
Seated Calf Raise	3	10-12
Abs	3	10-12

Friday: Whole Body	Sets	Reps
Bench Press	3	3
Bench Press	1	15
Chin Ups	3	max
DB Press	3	6-8
DB Pullover	3	12
Barbell Curl	3	6-8
Triceps Extension	3	8-12
Squat	2	15
Leg Curl	2	15
Calf Raise	3	12-15
Abs	3	20-30

On the major exercises (Squat, Bench Press, Deadlift), warm up with a light weight and add weight each set until you reach your working weight. Add weight whenever you successfully get all listed sets for the indicated rep range. On the major exercises start your off season cycle with a weight which is about 85% of your repetition max for each exercise. That way you can add weight each week throughout the cycle. On the other exercises go to failure on the last two sets (except abs). If you get one more rep than the listed rep range on the last set of an exercise, add weight your next workout.

Monday: Chest, Back, Shoulders, Abs	Sets	Reps
Bench Press	3	3
Bench Press	1	10
DB Flye	2	8-12
Chin Ups	3	max
Bent Rows	3	10-12
Shoulder Press	3	6-8
Bent Laterals	2	15
Abs	3-4	25-30

Tuesday: Legs, Arms	Sets	Reps
Squats	3	3
Hack Squat	2	6-8
Leg Curl	2	10-15
DB Curl	3-5	6-8
Triceps Pushdown	3-5	10-12
Calf Raise	3-6	6-20

Thursday: Back, Chest, Shoulders, Abs	Sets	Reps
Deadlift	1	3
Lat Pulldown	3	10-12
Bent Row	3	6-8
Bench Press	3	5
Incline Flye	2	10-15
DB Press	3	10-12
Bent Lateral	2	15
Abs	3-5	25-30

Friday: Arms, Legs	Sets	Reps
Seated DB Curl	5	6-8
Triceps Pushdown	5	10-12
Squat	2	15
Hack Squat	3	6-8
Leg Curl	2	15
Seated Calf Raise	3-6	6-20

After completing the Intermediate Three Day Split and Four Day Split programs we go to a 2 on – 1 off program where you workout two days in a row and then take a day off. We still concentrate on the major exercises and include the advanced concept of “Feeder Workouts” to bring up any weak areas.

A “feeder workout” is performed to bring up a lagging body part or promote growth. As an example, we add a feeder workout for legs on Day #4 consisting of 2 supersets of 10-15 reps on Leg Extension and Leg Curl with a usable weight. Then 3 sets of 10 Squat or Leg Press with about 85% of your 10RM. This will get blood flowing to the area, facilitating recovery and growth.

Day #1: Legs, Calves	Sets	Reps
Squat (pyramid)	5	12-4
Leg Press	4	10-16
Leg Extension	3	12-15
Leg Curls	3	10-12
Straight Dead Lift	3	10-12
Seated Calf Raise	5	10-12
Calf Raise (bodyweight)	5	25-50

Day #2: Chest, Triceps, Calves	Sets	Reps
Bench Press	5	12-4
Incline DB Press	3	6-8
DB Flyes	3	8-12
DB Pullovers	3	8-12
Close Bench Press	4	12-6
Triceps Pushdown	3	6-12
Dips	3	6-12
Heavy Calf Raises	4	8-12
Donkey Calf Raise	4	15-20

Day #4: Shoulders / Biceps (Legs – Feeder Workout)	Sets	Reps
Military Press (pyramid)	4	12-6
DB or Machine Laterals	3	8-12
DB or Cable Bent Laterals	3	8-12
Barbell Curl (pyramid)	4	12-6
Incline DB Curl	3	8-10
Machine or Preacher Curl	2	8-12
(Feeder Workout)	2	15
Leg Extension (superset)	2	10-15
Leg Curl	2	10-15
Squat or Leg Press	3	10

Day #5: Back	Sets	Reps
Chin Ups or Pullups	4	6-12
Deadlift & Shrug	3	10
Bent Row or T-Bar Row	4	12-6
Reverse Grip Pulldown	3	8-12
Straight Arm Pullover	3	10-12

Being the Best Version of Yourself

Age: 38

Occupation or Education: McNeese State University graduate, Bachelors of Science; currently a sales representative for fuel and oil distributor

Family: Married with 2 children, both girls.

Current Residence: Lake Charles, Louisiana

Years training (total): 2010 is when it got “serious” for me. It wasn’t until 2010 that I worked with a trainer and decided to compete for the first time at a fitness show.

Height: 5’ 9”

Weight: Off Season-140, Contest-130

Favorite Fitness Meal: 1/2 cup oatmeal with a scoop of UMP! It is my favorite! It tastes like a treat to me and it nourishes my body.

What would you recommend to someone who has never used Beverly supplements before? If you contact their customer service, they will respond! They are so helpful and want you to reach your goals. Everyone has different goals they want to achieve. The Beverly Staff will offer supplement advice to help you… Starting with the UMP protein powder is a great start- the flavors are all great! That is what I did. I fell in love with the taste, how it settled on my stomach, and wanted to start taking other Beverly supplements as well.

Music: Christian music and motivational speakers

Most Inspiring Book: I read Daily Devotionals - I have “Jesus Calling” that I read over breakfast every morning. It sets the tone for my day and gets my mind and heart in the right place.

Hobby or interests outside bodybuilding: I have a passion for helping others. I am an excellent motivational speaker; enjoy public speaking events, and encouraging others. I have learned a lot myself over the years- from competing, strict dieting, binge eating, yo-yo dieting, being pregnant twice, and working a full time job. I manage my time well and am able to still eat healthy and have goals to accomplish. I am relatable and happy to help others achieve their personal goals in life. Whether it be fitness and health OR just being happy in their workplace, and happy in their personal life.

Words to live by: Take each day one day at a time. Yes, have a plan and visualize your future. BUT take every day one step at a time.

I am a wife, a mother of 2 children, and work full time. I live in Lake Charles, Louisiana; enjoy getting my hands dirty, being outdoors, doing yard work, and helping my husband with his crawfish farm. I have a very busy life, and have to manage my time well, but still am able to get a gym workout in 5 days a week, eat healthy and compete on stage.

I grew up seeing my parents take care of themselves. My father played just about every sport there was – football, basketball, soccer, golf- you name it- my dad played it. When I was growing up I watched him run in many local races. My mother went to the gym regularly and took my brother and me with her. Being healthy, active, and the best version of you- is how I was raised.

When I started working out, I knew my way around the gym from going with my mom as a kid, but didn’t really know exactly what to do. I wanted to build muscle in some areas and reduce fat in others. I also didn’t know much about clean eating. I just ate everything no or low fat. I started watching others and asking what muscle groups a particular exercise was targeting. I started writing up my own workout plans to follow, focusing on certain muscle groups. I subscribed to Fitness magazines and would read them cover to cover. I’d get ideas for what to do in the gym and also write down healthy recipes and meal plan ideas. I began reading up on nutrition, what foods do for your body, researching what other females with close to my body type were eating to look and feel the way they did.

Here’s what didn’t work:

Restriction. I would cut way back on calories- whether it be no carb, no sugar, no fat, etc. That never worked for me. It might work for a few weeks, I would drop weight, but it all piles back on, because this type of diet is not sustainable. You need to find a “diet” that works for you, and that you can follow for the long run. That is when the results will come and stay.

Here’s what worked:

A balanced meal plan. I tracked macros for at least 2 years. I had targets for my total calories, proteins, fats, and carbs set and I would eat to hit those targets. 80% of my foods were “clean” and 20% whatever I wanted as long as I hit my macro targets. Eventually it got to where I didn’t have to track macros. I just knew what foods to eat more of or less of.

Tuesday: Glutes & Hamstrings	Sets	Reps
Leg Curls	5	12-20
Squats	5	12-20
Leg Press	5	12-20
Stiff-leg Deadlift	5	12-20
Weighted Pelvic Thrust	5	12-20

Wednesday: Back & Biceps	Sets	Reps
Wide Grip Pullups	5	10-15
Wide Grip Pulldowns	5	10-15
T-Bar Row	5	10-15
DB Jerks	5	10-15
Wide Bar Cable Row	5	10-15
Alternate DB Curls	5	8-12
Straight Bar Curls	5	8-12
DB Hammer Curls	5	8-12

Friday: Chest & Triceps	Sets	Reps
Flat Bench DB Press	5	10-15
Cable Flyes	5	10-12
Pushups	5	10-12
Cable Rope Pressdowns	5	8-12
Skull Crushers	5	8-12
Weighted Bench Dips	5	8-12

Saturday: Shoulders	Sets	Reps
DB 3/4 Shoulder Press	5	10-15
BB Military Press	5	10-15
DB Lateral Raise	5	10-15
BB Upright Rows	5	10-15
Incline DB Front Raise	5	10

Presentation tips

Practice posing, wear your competition heels around the house. Get comfortable in them! Practice in front of a mirror, but also not. You won’t be looking back at you on the stage, you need to visualize people, the judges looking back at you. Smile the whole time, even when you are waiting to go on stage, you are being judged before you step on that X on the stage.

Closing Thoughts

If you compete, have a plan of action for after the show. Yes, enjoy a meal that evening and the next day. But get back on your plan Monday. Don’t drastically cut cardio or change up your meal plan. If you are not going to compete for a while, you should still slowly transfer to your off season meal plan.

The Monday after a show, I jump back on a meal plan that is very close to my precontest diet. If you were doing 1 hour of cardio a day, you don’t want to up your calories a ton and stop cardio, you will gain bad weight quick.

Remember if you chose to compete or not- it’s always “you” vs “you”. If you just want to lose weight, this is YOUR journey. Do not compare yourself to anyone. When it is time to compete, step on that stage, if you gave it your all, and did YOUR best, then you won. Just compete against yourself, always striving to be the best version of yourself.

Competing Again after 12 Years

Age: 37

Occupation: Fitness Consultant / Law Enforcement

Family: Lucky number 7 of us!

Years training (total): 30+ (I was literally 5 years old lifting in my dad’s garage gym!)

Height: 5'10"

Weight: Off Season: 185, Contest: 170

Favorite Bodybuilding Meal: Good old fashioned BEEF!!!

Favorite Supplements: UMP – taste, ease of use and ability to cook with it! Muscle Synergy – strength and stamina. Quadracarn, 7-Keto MuscLean, & Lean Out – fat loss. ZMA 2000 – better rest and recovery!!

What would you recommend to someone who has never used Beverly supplements before? I recommend different things to my clients depending upon their needs and goals. But the staples are UMP, Muscle Provider, Quadracarn, Lean Out, and Muscle Synergy.

Music: Ariana Grande

Most Inspiring Book: The GREATEST success book ever written!! The Bible.

Hobby or Interests outside bodybuilding: Weekly dates with the Mrs.! Family time, only hobby you need!

Words to live by: All things work together for your good!

When I tell people my goals, I usually get something like this: Wait a second… WHAT!? You haven’t competed since when? How old are you? You have how many kids? You work a fulltime job AND you’re running your own company? WHY AND HOW would you possibly want to step on stage again?

Or, even worse: “There’s no way you could ever accomplish that!”

For some, these questions will validate the questions we ask ourselves - Am I really willing to put in this work? Do I have the time? The energy? The support system? But, for a select few, it adds fuel to the fire! I can assure you, I was asked each of these questions! I asked myself some of them as well. For those of you who don’t know me, my name is Vince Shirey and I wrote my first article for Beverly International 12 years ago. My last body building competition was the Mike Francois back in 2008. Fast forward 11 years. I’m 37 years old, have five, count ‘em, FIVE kids! I also work a fulltime job and run a fitness consultation business called, ‘Skinny with Vinny.’

I was done bodybuilding. I was done competing. I stepped off the stage in 2008 feeling I was at the top of my game. I walked away, continued my career in law enforcement, met a beautiful woman and created an incredible family. But something inside of me wouldn’t let go. I knew how to get into shape and I knew there were people in the world that needed to get into shape. I couldn’t sit idly by knowing that
I could help. I had to be an example for other men and women who are ‘past their prime’ or in an unhealthy rut. I had to show them that they too could get into great shape! I wanted to demonstrate that regardless of age, regardless of time, regardless of the number of kids you have, regardless of the number of naysayers you have saying you can’t do it. I WOULD PROVE THEM WRONG. I WOULD PROVE MYSELF WRONG!

So that’s what I did! I stepped onto the stage at the Mike Francois Classic on May 11th, 2019. I entered the master’s physique and the open physique divisions and placed 3rd in both classes! Not too bad for a guy who had been out of the game for more than a decade.

Now, I know this sounds like it was easy breezy for me, but it took a lot of hard work! Thankfully, I have an AMAZING group of people to lean on. First and foremost, I get to read out of the GREATEST SUCCESS BOOK EVER WRITTEN,the BIBLE. This book fills me up daily! 2nd, I’m married to one AMAZING woman!! She was there cheering me on from the front row and supporting me in everything I do! I also had 4 incredible kiddos in the audience cheering me on, along with family and friends.

Hey wait a minute didn’t you say you had five kids? Well, yes I did, but one of them is not incredible… that’s a joke, ACTUALLY, my oldest son Noah competed with me in his very first show at the Francois. He was by far the youngest man to enter the show as he had just turned 18!! I would say he was probably one of the leanest too. I can’t begin to tell you how proud I am of him.

So prior to this prep, did I try anything that didn’t work? Uhhhh, haven’t we all? Yes, a few months prior to making the decision to
compete again, I had tried intermittent fasting, “counting macros”, and the Keto diet. None of these produced lasting results. I knew I had to return to my old school roots if I was going to be competitive on stage and get into the BEST SHAPE OF MY LIFE.

In Closing

I’m happy to be back!! It was surreal to compete with my oldest son. If you would have told me 12 years ago I would do that, I’m not sure I would have believed it! This process was one of the most challenging, yet rewarding I’ve ever completed. The fact that a 37 year old, husband and father of five could manage to jump back on stage should be reason enough for you! If you are motivated by a challenge then let’s do this together!! If you are frustrated, hardworking, teachable & ready to take action I would be honored to help you lose weight and become the BEST VERSION OF YOURSELF! Check me out at skinnywithvinny on Facebook, YouTube and Instagram. PS. If you mention this article you’ll receive 10% off when you join!

My supplement staples were of course UMP!! I love that protein powder!! Being able to cook with it makes all the difference. Next, Muscle Synergy and Glutamine Select. I took one scoop of Muscle Synergy along with Glutamine Select before training and another scoop of each mid-day. As the show neared I took multiple scoops of Glutamine Select throughout the day. My favorite was to nearly freeze it, but not quite. The ice chunks are INCREDIBLE, a treat throughout the day. I also took ZMA 2000 before bed to sleep more soundly, enhance my recovery and keep my testosterone at a good level. Lastly, for fat loss it was 7-Keto MuscLean, Lean Out and Quadracarn.

Training and Cardio

My training was consistent but never the same. I tend to get bored pretty easy, so variety in the gym matters. I was also bringing a couple dozen people along with me on the journey. They were completing the same workouts via my private Facebook group “Skinny with Vinny.” An example workout is included in this article.

For cardio, at 12 weeks out I was completing a lot of HIIT on the treadmill. As the show neared I added 20 – 60 minutes on the stair stepper. FYI, Sixty minutes on the stair stepper is NOT for the faint of heart.

Monday: Chest & Back (Heavy)	Sets	Reps	Weight
Bench Press	3	4-6	(225, 250, 275lbs)
Weighted Pull Ups	3	4-6	(45lb plate)
Incline Press	3	4-6	(185, 225, 225)
Close Grip Pull Up	3	4-6	(25lb plate)
Pec Deck	3	6-8	25
1 Arm DB Row	3	4-6	(75, 80, 85)
Cardio
(HIIT) Treadmill	20 minutes

Tuesday: Legs (Heavy) & Abs	Sets	Reps	Weight
Squats (no superset)	4	6	(225, 275, 315, 315)
Leg Press	3	8	(360, 450, 540)
Leg Extension	3	8	(110, 120, 130)
Leg Curl	3	8	(85, 90, 95)
Calf Raise	3	10	25
Crunches	3	25
Cardio
Arc Trainer	30 minutes

Wednesday: Cardio & Abs	Sets	Reps
Crunches SS Leg Raise	4	25
Seated Twist	1	200
Cardio
Stairmaster	60 minutes

Thursday: Arms (Heavy) & Abs	Sets	Reps	Weight
EZ Curls	3	6-8	(75, 85, 95)
Weighted Dips	3	6-8	(45lb plate)
Alternate DB Curl	3	6-8	(30, 35, 40)
Rope Pushdown	3	6-8	(60, 70, 80)
Hammer Curl	3	6-8	(45, 50, 55)
Cable Kickback	3	6-8	(75, 80, 85)
Concentration Curl (no SS)	3	6-8	(30, 30, 35)
Crunches	4	25
Leg Raise	4	25
Cardio
(HIIT) Treadmill	20 minutes

Friday: Shoulders & Abs	Sets	Reps	Weight
Military Press (no SS)	4	6-8	(95, 135, 145, 155) (after 4th set – burnout x 20)
(the next 4 exercises are performed as a giant set)
Plate Front Raise	3	6-8	(45lb plate)
Bent Laterals	3	6-8	(20)
Side Laterals	3	6-8	(20)
Upright Row	3	6-8	(45, 55, 65)
Crunches	4	25
Leg Raise	4	25
Seated Twist	1	200
Cardio
Stairmaster	60 minutes

Saturday: Cardio & Abs	Sets	Reps	Weight
Ab Machine	2	25	(110, 120, 130)
Crunches SS Leg Raise	4	25
Seated Twist	1	200
Cardio
Stairmaster	60 minutes

Bikini Pro at Age 50

Age: 50

Occupation: Licensed Aesthetician, Licensed Massage Therapist, and business owner for 18 years

Family: Boyfriend - John, stepson - Iric, and my Vizsla - Twix

Current Residence: Dartmouth, MA

Years training (total): 30 years; competing, 7 years

Height: 5'4"

Weight: Off-Season 127, Contest 116

Favorite Meal: Baked salmon, sweet potato, green beans

Favorite Supplements: UMP Chocolate, Lean Out, and Density

What would you recommend to someone who has never used Beverly supplements before? Call Beverly (800-781-3475) and ask their supplement advisors to help you choose the best selections to achieve your goals.

Music: I’m old school. I love the 70’s in general, at the gym Led Zeppelin, 80’s Rock.

Most Inspiring Book: You’ll See it When You Believe It - Dr. Wayne Dyer

Hobby or Interests outside bodybuilding: Spending quality time with my family, I also love to travel, support animal shelters and practice guitar.

Words to live by: “Don’t die with your music still in you” - Dr. Wayne Dyer

For as long as I can remember I have always loved to stay in motion. I was involved in dance and gymnastics during my childhood. In high school I loved performing in show choir, singing in a small group or performing a duet with a classmate.

I joined my first gym at age 20 where I started lifting weights and was doing aerobics 5 days a week. From then on working out has been part of my life. I learned all that I could about exercise and purchased a lot of home workouts on video and cassette. We’re going back to the 80’s now when Bess Motta and Gilad were popular.

In my mid 20’s I came across a poster for a local fitness show. I remember going to the show by myself and loving every part of it - the music, the routines, the fit physiques, it was thrilling. The show was more of a fitness pageant than a bodybuilding event. It was definitely something I wanted to do, but I had no idea how to begin. Life went on and I never found another local event, so a seed was planted, but never pursued.

Now, fast forward 20 years. I came across an article in a fitness magazine by Tosca Reno. She was in her early fifties and getting ready for a bikini fitness competition. I had to know more! I set out to learn all I could about Tosca and about Bikini competition. In my research I found that one of these contests was being held right in my area. Right there and then I entered my first show. I had no idea about diet or posing, but I learned all that I could from the internet and winged the rest. I was still such a novice at age 44. I placed 6th at the OCB Spirit of America. It was a great learning experience. I entered a couple more OCB events and still no top 5 placing - the bottom line was that I just wasn’t getting lean enough.

Competitors are always talking back stage and that’s when I got introduced to the Beverly International product line by a woman whom I was competing with. At the OCB Cape Cod Natural, I had my hopes on at least placing. But to my surprise I ended up taking 1st place in Master Bikini and 5th place in Novice Bikini and received my Pro Card in Bikini Masters to boot. I’ll never forget the ride home that evening, what a great feeling. Since becoming a Pro, I have taken 4th place in the WNBF Monster Mash in 2016 and 2nd place in 2017 OCB Battle of the Gods.

In Closing

You can’t go into a show thinking that if you have the best body you’re going home with the hardware. That’s only half the battle. Proper posing and presentation is crucial. Practice and then practice some more. When practicing at home video yourself as you perform your routine. (I keep an old suit for posing practice.) There are plenty of videos on YouTube to get started with the basics. Take the time to develop your own style, get yourself noticed and grab the judge’s attention.

These past few years have been a dream come true for me. It’s so much work and dedication but when it’s in your blood you don’t mind the sacrifice. One thing I have learned through this journey of competitive fitness is that the judging at the shows can vary from show to show. You can have no placement in one show, then the next week compete again and place top 3. Always contact the judges after a show for feedback. The most important thing is to do everything (diet, workouts, cardio, presentation) to the best of your ability so that when you’re on stage you’ll know you gave it all you got. Make friends, have a good time and support one another.

You’ll find my pre contest diet plan and one of my favorite workout schedules accompanying this article. Give them a try for at least 6 weeks and see if you don’t achieve your best ever bikini physique.

Monday: Legs	Sets	Reps
Smith Machine Squats	5	10-12
Stiff-Leg DB Deadlift	5	10-12
Romanian Split Squats	5	10-12
Barbell Good Mornings	5	10-12
Hip Thrusts Weighted	5	15-20
Lying Leg Curl	5	10-12

Tuesday: Shoulders & Abs	Sets	Reps
DB Press	5	10-12
Trunk Curl and Crunch	5	20
Lateral DB Raises	5	12-15
Bicycle Crunch	5	20
Front DB Raise	5	12-15
V Ups	5	20
Assisted Pull Ups	1	Failure

Wednesday: Back & Biceps	Sets	Reps
Seated Pulley Rows	5	10-15
DB Bicep Curls	5	10-12
Overhead DB Pullover	5	10-12
EZ Bar Wide Grip Curls	5	10-12
Close Grip Pull Downs	5	10-15
Incline DB Curls	5	8-12
Assisted Pull Ups	1	Failure

Thursday: Chest & Triceps	Sets	Reps
Flat DB Bench Press	5	10-12
Lying EZ bar Extensions	5	10-12
Incline DB Press	5	10-12
Close Grip DB Press	5	10-12
Standing Cable Crossover	5	10-12
Rope Extensions	5	10-12

Friday: Legs	Sets	Reps
Leg Press	5	10-12
Leg Curls	5	10-12
Seated Leg Extensions	5	10-12
DB Stiff Leg Deadlift	5	10-12
Seated Abduction	5	10-12
Cable Kick Backs	5	10-12
Walking DB Lunges	3	20

Striking a Balance

Age: 31

Occupation: Army Social Worker Officer, United States Army

Current Residence: San Antonio, TX

Years training: 3.5 years

Height: 5'5"

Weight: Off Season 167, Contest 152

Favorite Bodybuilding Meal: Grilled chicken breast, sweet potatoes, raw spinach & avocado

Favorite Beverly supplement: Muscle Synergy. I use Muscle Synergy twice a day during contest prep. The pumps are insane and beyond any other supplement I’ve tried in the past. I look harder and fuller. I appreciate the size of the canister as I’m able to travel with my supplements without taking up too much space in my luggage.

Favorite Music: I create playlists from different genres and artists. Some of my favorites are J. Cole, Young Jeezy, Bruno Mars, Kendrick Lamar and Sia!

Most inspiring Book: Hillbilly Elegy: A memoir of a Family and culture in Crisis.

Hobbies or Interest outside bodybuilding: I enjoy rollercoasters, beach volleyball, jet skis, sight-seeing and buying sneakers to add to my collection.

Words to live by: Dream big, work hard, make it happen!

I started competing 3.5 years ago at the urging of a friend. I was no stranger to exercise. My senior year in high school I ran lead off on the South Carolina state champion 4x100 meter relay team. And as a soldier in the Army, I continued to maintain a high level of physical fitness. One day while exercising in the gym, a stranger came up and asked me if I competed. My answer was “no”, in fact I had no idea what he was even talking about. He went on to explain a little bit about it and suggested that I could be great in the Mens Physique division.

After doing some research, I decided to give it a shot. Mens Physique seemed like the way to go. It would be an easier transition into the competition world than trying to be a top bodybuilder right off the bat. My symmetry was decent, but I’d need to focus on building muscle and getting into top condition to be successful. Over the next 3 years I continued to improve as I entered the world of competition. Last year I won a major title! Athletes from the U.S., England, Canada, and the Cayman Islands competed for the Drug Free Athlete’s Coalition World Titles and I won the Professional Mens Athletic division. This division is judged on three elements – muscularity, symmetry, and presentation - kind of a hybrid between the mens physique and classic physique categories.

I’ll get into my preparation for this show in a minute, but first I want to tell you a little about my Army career. I always knew I was going to be a Soldier, even from an early age. It wasn’t a family tradition; no one in my family before me had served. I take the utmost pride in being a Soldier. A little known fact is that less than 1% of the nation’s population serves in the U.S. Army. Every morning I wake up feeling as though I have specific tasks to complete. Some are easy, and some are hard, but I give 100% to each. When my day has concluded, I know that I have done my best for the Army and myself.

In Closing

In addition to being an active duty Soldier, I am a full- time student in the Army-University of Kentucky Master of Social Work Program. I’ve completed my academic requirements for the degree and am now working toward completing the required practicum hours. Nonetheless, I plan to continue competing, striking a balance with my Army career.

Supplements

I was first introduced to Beverly International products by a mentor and fellow competitor. I didn’t just take his word, I conducted some personal research to find out all I could about the company and products. The more I learned, the more convinced I was that Beverly was a company which was aligned with my personal values and their products would take me to the next level.

The product I like the best is Muscle Synergy powder. I recommend that all natural novice and veteran competitors should invest in Muscle Synergy. It yields phenomenal gains in muscle size and strength. With Muscle Synergy I packed on 5 pounds of lean muscle in 3 months while losing 6% body fat (BodPod measurement). In addition, I have seen amazing improvements in my physique. Moreover, my strength has increased drastically. I am lifting heavier than ever and am more motivated to go to the gym.

Monday: Legs	Sets	Reps
Squat	5	12
Goblet Squat	4	20
Stiff Leg Deadlift	4	15
Hamstring Curls	4	15
Leg Extensions	4	15
Leg Press	5	20

Tuesday: Chest, Triceps	Sets	Reps
Bench Press	5	15
Incline Bench Press	4	10
Machine Pec Deck	4	15
Dumbbell Flyes	4	15
Triceps Pushdown	4	25
Triceps Dips	4	10
Push Ups	50 total

Wednesday: Back	Sets	Reps
Deadlifts	5	12-15
Lat Pulldowns	4	12
Close-grip Pulldown	4	12
Barbell Shrugs	4	10
One-arm Cable Row	4	10
One-arm Hammer Row	4	10

Thursday: Shoulders	Sets	Reps
Lateral Raise	5	15
Bent-over Rows	4	12
One-arm Cable Laterals	4	10
Dumbbell Press	4	10
Barbell Shoulder Press	4	10

Friday: Triceps, Biceps, Abs	Sets	Reps
Triceps Pressdowns	4	20
Triceps Pulldown	4	20
Triceps Dips	4	10
Dumbbell Curl	4	10
Preacher Curl	4	10
Cable Curl	4	10
Hanging Leg Raises	2	10
Crunches	2	25

Saturday: HIIT	Sets	Reps
Stairmaster	30 min
Jacobs Ladder	5 min
Run	1 mile

Safe Haven – How Bodybuilding Saved My Life

My bodybuilding journey began late in life. I was 38. Below, my daughter goes into detail about my life’s journey and how the course of events, shortened the competition chapter of my life. When I was no longer able to compete, I enjoyed the bodybuilding world through my “bodybuilding” family. Since 2003, I have helped them prep for shows (posing, tanning, planning for the events, etc.). In 2007 my daughter, Cydney joined our bodybuilding family which added even more joy to my life. Cydney in now Ms Figure Olympia for the past two years. Once I entered the bodybuilding world, I never left- couldn’t leave. I realized this is the world I loved! Cyd takes it from here.

Superficial is a word that comes to the minds of many individuals who hear the word bodybuilding. But, those who do not seriously compete will never know the true impact that bodybuilding can have on one’s life, an impact so strong that lives change.

At the age of 34, my mom, Tangelea found herself extremely unhappy and overweight. She had become sedentary and desk bound by her job as an architect. As she saw the pounds mounting up on her 5 foot 1 inch frame, she knew something had to change, but she did not know where to start. One day she and her husband stumbled across Bill Phillips’ twelve-week, Body For Life program. They both embarked on the program and Tangelea went from a size 16 to a size 8. Her health journey had begun.

In 2001, Tangelea entered her first bodybuilding competition by a fluke. She had no desire to compete but made a deal with one of her husband’s personal training clients – “I’ll get on stage if you do.” Then the client pulled out of the contest, but Tangelea, despite being very scared about going it alone, decided to honor her word and enter the contest. She placed last in that show but her fire was lit. She was determined to be her best and one of the first obstacles she had to overcome was her natural shyness. Standing onstage, in front of strangers, preparing herself to be judged, was a leap for which she would need to be prepared.

Over the next two years Tangelea made steady improvements and began winning almost every show she competed in. Then she had to put what had become her new found joy on hold. At 40 years old, Tangelea was diagnosed with breast cancer while she was preparing for her next bodybuilding competition. Cancer was not going to stop her. She told the doctor to “wait on the surgery because I have a show coming up.” It was unknown if she would be able to ever compete again. She did not want the months dedicated to this one day, stripped from her because of a disease that no one could control. She took fate into her own hands, stepped on stage at the Atlanta SNBF (Supernatural Bodybuilding and Fitness) organization show, and won every category she entered. She earned an 8-foot spear trophy that she used to symbolically fight her condition.

Tangelea feels that “bodybuilding saved her life.” Without being in the physical condition she was in prior to competition, she would have never seen the lump that had formed on the side of her breast. Without bodybuilding, she would still be the meek, young girl who was too shy to eat in public; without bodybuilding, she would not have known how mentally and physically strong she was; without this sport, she would not be the woman she is today. Ten years later, Tangelea stepped back on stage to the tune of “Woman on Fire” by Alicia Keys, and that she was.

In 2013, I started competing again after taking 10 years off. There had been a revolution in physique competitions, new divisions and a new level of conditioning. As an amateur I was accustomed to winning or placing in the top 3 of every show, winning over women my age and much younger. As a Natural pro, and being 56, I find myself losing more often than winning. Age and being a woman has made it very difficult to truly lean out. I now have to work harder and smarter during every prep, dieting from 5 or more months out. With that being said, I am on a mission in 2019. I plan on bringing my best physique to the stage this year. This new body will be better than my best physique in 2003 where I placed 2nd at the NPC Georgia and won every bodybuilding category at the SNBF show including the overall (my last show). It is a challenge; the journey bitter-sweet; however, I won’t stop until I achieve my personal goals.

Contest Prep

Diet: I have used the “16 week out” up to the “4 weeks out” meal plans and the “final prep week” from Beverly with great success (see training and diet plans on the following 3 pages). A couple of years ago I decided to try counting macros. Loved the flexibility but hated measuring everything I ate. This year I combined the macros and the last four weeks from Beverly’s program. When in prep, I usually prepare all my meals for the day. This decreases my stress. I know I get tired as the day progresses, so there’s one less thing to worry about.

Supplements: I use Density, EFA Gold and Lean Out year round, regardless of whether I am in contest prep mode or not. This year I have added in my old staples, Mass Aminos and Ultra 40. When I started using Beverly products in 2003, Mass and Ultra 40 allowed me to maintain muscle while I got leaner. Prior to that time, when I did not use Mass and Ultra 40, I would get leaner and leaner from my diet, but also smaller and smaller. Other supplements I rely on during contest prep are Muscularity, 7-Keto MuscLean, Quadracarn, UMP (graham cracker, vanilla, chocolate, cookies & crème, and strawberry).

I divide out all my supplements for the day (including protein shakes) into sandwich bags. That way, regardless of what happens during the day, I have what I need. I also carry water and usually an emergency protein bar in case I don’t get a chance to eat a scheduled meal (off season only).

Cardio: I find that morning cardio works best for me. I prefer intervals, normally on an incline (up to level 15 on my treadmill). I also do steady state at a fast pace to help with my glutes. Off season, I try to get in 2-3 times a week for 15 – 20 minutes. (Muscle has memory, cardio does not.) I increase time, days per week, and intensity as a contest approaches.

This year my daughter Cyd, had me implement her cardio regimen. She explained that I had to do different types of cardio, since I have been training for so long, my body had just stopped responding. I did a lot more HIIT than I would do on my own. She also got me away from relying on the treadmill incorporating battle ropes (which I hate), stair master, bike, arc trainer, elliptical and rowing machines.

Training: Pre contest I work my entire body twice a week (over 8 days), 3 days on, rest, 3 days on, rest (see sidebar). Day 1- Chest and Arms, Day 2- Legs (Quads and Calves), Day 3- Back and Shoulders; the routine is the same during the next 3-day cycle except on Day 2 (Legs) I focus on Hams and Glutes, rather than Quads. I don’t use momentum to get the weight up. In fact, I slow my cadence so that that the reps are harder.

This off season, I decided to work 1 body part a day (except arms which are usually biceps and triceps together), working out 1.5 hours on most days and 2 hours on leg days (focusing on my glutes).

Conclusion

Bodybuilding, I embrace the journey. You can never truly “lose” when you prepare for a show and have the right mindset. I always say building the body is art and science in sync; the fountain of youth; the way to staying healthy and fit. It is a lifestyle.

Sample 3 Days On – 1 Day Off Workout Routine

Goal: To improve your muscularity, muscle tone, and separation while developing an athletic looking physique.

Progression: After a warm-up, use the same weight for all sets of an exercise. Start at the low end of the suggested rep range. Gradually increase the repetitions, usually adding one rep each workout 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 on your last set, 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.

Day One: Chest and Arms	Sets	Reps
Incline DB Press	4	6-10
Flat Dumbbell Press	4	8-12
Pec Deck	3	8-12
Barbell or EZ Curl	3	6-10
Incline DB Curl	3	8-12
Concentration Curl	2	10-12
Close Grip Bench Press	3	6-10
Triceps Pushdown	3	8-12
Lying Triceps Extension	3	8-12
Abs (use any variety of exercises you want)	8	25-50

Day Two: Legs (Quads and Calves)	Sets	Reps
Leg Press	3	10-15
Squats	3	8-12
Hack Squat Machine*	3	10-15
Stiff-Legged Deadlift	3	10-12
Leg Extensions	3	12-15
Calf Raises	6	15 reps on any combination of machines

Day Three: Back and Shoulders	Sets	Reps
One Arm DB Row	3	8-10
Pulldowns	3	8-12
Seated Cable Row	3	8-12
Straight-Arm Pulldowns	3	10-12
Shoulder Press	3	6-10
Upright Row	3	8-10
Lateral Raise	3	10-12
Bent Over Laterals	3	10-12
Abs (do tougher exercises than Day 1)	6	15-25 reps

Day Five: Chest and Arms (same as Day 1)	Sets	Reps
Incline DB Press	4	6-10
Flat Dumbbell Press	4	8-12
Pec Deck	3	8-12
Barbell or EZ Curl	3	6-10
Incline DB Curl	3	8-12
Concentration Curl	2	10-12
Close Grip Bench Press	3	6-10
Triceps Pushdown	3	8-12
Lying Triceps Extension	3	8-12
Abs (use any variety of exercises you want)	8	25-50

Day Six: Legs (Hamstring and Glutes emphasis)	Sets	Reps
Romanian Dead Lift (superset with next exercise)	3	10-15
Wide Leg Press	3	10-15
Leg Curl (superset with next exercise)	3	6-8
Walking Lunge	3	12-15 steps with each foot
Leg Extension (superset with next exercise)	3	12-15
Smith Machine Squat	3	10-12 (non-lock)
Calf Raises	6	15 reps on any combination of machines

Day Seven: Back and Shoulders (same as Day 3)	Sets	Reps
One Arm DB Row	3	8-10
Pulldowns	3	8-12
Seated Cable Row	3	8-12
Straight-Arm Pulldowns	3	10-12
Shoulder Press	3	6-10
Upright Row	3	8-10
Lateral Raise	3	10-12
Bent Over Laterals	3	10-12
Abs (do tougher exercises than Day 1)	6	15-25 reps

Bonus Exercises: It is very beneficial for the Figure Competitor to perform push-ups and chins as often as possible. It can be as part of your cardio, interspersed throughout the day, or at the end of your workout. To progress - just try to go for a greater cumulative number each week. If you do ten pushups at the end of each of your workouts the first time though, that’s 60 cumulative reps; next week – beat that total. On chins you might start as low as 3 per day. (It’s not where you start, it’s where you finish.)

A Life Changing Accident Blessing!

Age: 42

Occupation: Sr Account Sales Manager at Wise Snacks

Family: Married almost 2 years and 2 children

Current Residence: Massapequa Park, NY

Training (total): Joined my first Gold’s Gym at 20 years old, first Women’s body building show in 2001 at 24 years old as a middle weight

Height: 5'4"

Weight: Off-Season 145-165lb, Contest 137lb

Favorite Bodybuilding or Fitness Meal: Steamed chicken and white rice

Favorite Supplements: UMP Angel Food Cake is my absolute favorite. UMP is so versatile and has so many flavor options. When I am not in prep, one of my favorites is rainbow sprinkles in my angel food cake shake.

What would you recommend to someone who has never used Beverly supplements before? UMP for sure!!!

Music: 90’s rap

Most Inspiring Book: The Untethered Soul by Michael Singer

Hobby or Interests outside bodybuilding: Doing anything with my family. We love to travel when we can. We love Lake George, NY- we were married there in 2017.

Words to live by: “Life is not measured by the number of breaths you take but by the moments that take your breath away.”

I never would have thought that being hit by a car at 20 years old would be a blessing in my life. It was a sunny January afternoon in 1997 when I was crossing the street from my office to the post office as I did most days, but this day was different. A car ran a stop sign and hit me head on in the crosswalk. The car stayed at the scene thankfully and called 911. At the hospital, I found out that I would need reconstructive surgery for my knee. I had to go into physical therapy for almost 4 months to build enough muscle to even have the surgery. The doctors told me after the surgery I would have tremendous atrophy in my leg and needed to build it up as much as possible before the surgery. They were right. I looked like a peg-legged pirate after surgery with one leg down to the bone and the other with normal muscle tone.

Something changed forever in my life during the 6 months I spent in post- surgery physical therapy. You see as a child I was tormented for my weight all through school, especially in junior high. I didn’t know how to eat healthy or exercise so I just stopped eating. I was so embarrassed and ashamed of the way I looked.

When I started to lift weights for physical therapy, I started to see my body change. I felt healthier and stronger. After being someone who battled weight gain my whole life while using unsafe methods to lose weight including anorexia and bulimia, I finally saw things differently. I decided to join a gym after I completed my therapy. I started to read Muscle & Fitness and Oxygen to learn new exercises and nutritional plans. I was teaching myself how to be healthy.

Four years later I was on stage at the 2001 NPC NY Metropolitans in NYC as a middle weight bodybuilder. I went from a girl who was ashamed to wear a dress to a woman who was proud of her physique and not ashamed to be in front of a theater full of people. That was it. I was hooked on the lifestyle. I continued to train but did not compete again for many years. I took time away from the gym and had 2 beautiful kids Justin (2007) and Madison (2009).

In 2013, I was finally able to join a gym again. Two years later an amazing thing happened as I was prepping for my first NPC Figure show. A few weeks into my prep I met a guy on the bicep curl machine and we started chatting about competing and training. About 4 months later I was onstage at the NPC Metropolitans and that guy who I was chatting with became my fiancé. He proposed to me the night before the show. The next day I placed top 5. It was truly an amazing 24 hours.

In closing, I look forward to many more years of training and living a healthy lifestyle, and hopefully one day maybe getting to share the stage with not only my husband, but also with my kids.

An Aggressive Champion - Richard Acheampong's Future Path

No Nonsense Magazine Vol 23, #3

Entering Contests

Training

His Bodybuilding Future

Serious Nutrition

Training

If You Believe You Can You Will! Exercise Saved My Life!!

No Nonsense Magazine Vol 23, #3

From 200 lbs to Natural Pro

Contest Prep Diet and Supplement Program by Dr. William Ingram, Fitness by William

Training Schedule

A Pro Card at Age 60

No Nonsense Magazine Vol 23, #3

In Closing

Diet

Favorite Supplements

Training

Cardio

Choosing the Right Program

No Nonsense Magazine Vol 23, #1

With Many Young Lifters Confused at all the Training and Nutrition Online, Here is How to Fit in Some Different Strategies!

Volume and Frequency

Periodization

Nutrition Confusion

The Real Decision

Three Day Split – 1st 3 Months

Four Day Split – Months 4-6

Two On / One Off Back to Basics Training - Months 7-9

Being the Best Version of Yourself

No Nonsense Magazine Vol 23, #1

Here’s what didn’t work:

Here’s what worked:

Meal Plan

I prep most of my food in bulk and store in the fridge for the work week. Every morning before work I will weigh out my meals, put them in a cooler, and take them with me.

Have healthy foods cooked and ready to go in your fridge. When you get hungry, you should be able to grab something quick.

For chicken - yes a grill is nice or the oven, but now I like to just throw the chicken in a crockpot with a cup of water and let it cook. It’s simple. Use a crockpot liner for quick clean up.

For carbs - cook a big pot of rice and keep in fridge. Buy sweet potatoes in a steamer bag, throw them in the microwave and they are done! Let cool, peel, and put in Tupperware in the fridge.

For veggies - steamer bags are your friends! Asparagus, broccoli, and green beans. Cook and store in Tupperware in your fridge.

Training Schedule

Cardio

Presentation tips

Closing Thoughts

Competing Again after 12 Years… One of the most challenging, yet rewarding contest preps ever

No Nonsense Magazine Vol 23, #2

In Closing

The Diet that Always Works

Training and Cardio

Workout & Cardio Plan

Bikini Pro at Age 50

No Nonsense Magazine Vol 23, #2

In Closing

Pre Contest Diet and Supplement Plan

Workout & Cardio Plan

Striking a Balance - Serving Our Country and Physique Competition

No Nonsense Magazine Vol 23, #2

In Closing

My Pre-Contest Diet

Supplements

My Pre-Contest Training

Safe Haven - How Bodybuilding Saved My Life

No Nonsense Magazine Vol 23, #2

Contest Prep

Conclusion

Sample 3 Days On – 1 Day Off Workout Routine

Diets and Supplement Programs at 16 Weeks Out

Final Four Weeks Out Diet for Maximum Fat Loss

A Life Changing Accident Blessing!

No Nonsense Magazine Vol 23, #3

Pre-Contest Meal Plan

Supplement Schedule

My 5-Day Workout Plan