Beverly International’s SUPPLEMENT SOLUTIONS How to Design Your Personalized Supplement Stack

How to Design Your Personalized Supplement Stack

1. Choose the goal that best fits your situation from the categories listed below.

Example:
• A female 45 or older would choose the Fit45+ Category
• A male looking to lose bodyfat would choose the Emphasis on Fat Loss category

2. Start with the supplement or supplements listed as "Essential". These will form the foundation of your supplement program.

3. If your budget allows, choose the “Advanced” list.

4. The “Comprehensive” list will give you a complete supplement strategy to achieve your goal.

5. "Maximum" stack is for the high achiever who "wants it all".

MEN’S BODYBUILDING

Essential: UMP & (Muscle Provider or Provosyn), Quadracarn, Creatine Select, Glutamine Select

Advanced: UMP, Quadracarn, Creatine Select, Glutamine Select, Lean Out, 7-Keto MuscLean, Density

Comprehensive: UMP, Quadracarn, Creatine Select, Glutamine Select, Lean Out, 7-Keto MuscLean, Density, Mass Amino Acids, Ultra 40

Maximum: UMP, Quadracarn, Creatine Select, Glutamine Select, Lean Out, 7-Keto MuscLean, Density, Mass Amino Acids, Ultra 40, Muscle Synergy, Muscularity

General Health Supplements: Super Pak & EFA Gold

Beverly International’s Blueprints for Success – Intermediate Gain Muscle and Lose Fat Nutrition and Training Plan for Men

Intermediate Training Program #1

PRIMARY GOAL: Complete development of all muscle groups

Split Routine-Train 2 days in a row, rest a day, then train 2 more days in a row:
One of the most effective training programs for the intermediate is weight training a total of 4 days each week, working each bodypart twice a week. Incorporating a heavier and lighter day doing the same movements will allow your body to use different training methods and shock it into muscular growth and recovery. Please keep personal records each workout to measure your success. Once you have successfully hit the rep goal, mark it in your book and increase the weight by 3-5% your next workout.

Your rest periods can vary from 60-180 seconds, but please do not let your total workout exceed 1 hour and 15 minutes. Your goal each 2-3 weeks should be to hit the top number of reps listed and then increase the weight by 3-5% the next time you do that workout.

For example: If you can start out with the Pulldowns at 95lbs and your upper rep goal is 15 reps: by week 2-3 you should hit the 15 reps and your following workout you should increase the weight to 100lbs, once you can get 100 for 15 reps you would once again increase the weight to 105 lbs.

Pyramid Training: Add weight lower the reps each set	Amount
Set 1	12-15 reps with a very easy warm-up weight
Set 2	10 reps still pretty easy
Set 3	8 reps-use a weight you could get for 9 here but stop at 8
Set 4	4-6 reps-a max set. Once you reach 6 reps add weight to the final 3 sets.
Set 5	15-20 reps - reduce the weight to your starting poundage and go for max reps

Monday: Calves, Legs (Heavy), Back (light), Biceps (Light)	Amount
Standing Calf Raises	3x8-12
Squat	1x12, 1x10, 1x8, 1x4-6, 1x15
Leg Extension	1x15, 1x12, 1x10, 1x8, 1x20
Leg Curls	1x15, 1x12, 1x10, 1x8, 1x20
Pulldowns	(use varied grips) 3x12-15
Seated Cable Rows	(use varied grips) 3x12-15
Preacher Curl (barbell or dumbbell)	3x12-15
Concentration Curl	3x12–15
Abdominal Crunch	3x25–50

Tuesday: Calves, Chest (heavy), Shoulders (light), Triceps (Heavy)	Amount
Seated Calf Raises	3x20-30
Bench Press	1x12, 1x10, 1x8, 1x6, 1x15
Incline Barbell Press	1x10, 1x8, 1x6, 1x4, 1x15
Upright Rows	3x10–12
Rear Lateral Raise	3x10–12
Close Grip Bench Press	1x12, 1x10, 1x8, and 1x20
Triceps Pressdown or Dip Machine	1x15, 1x12, 1x10
Leg Raise	3x20–30

Thursday: Calves, Legs (Light), Back (Heavy), Biceps (Heavy)	Amount
Standing Calf Raise	4x6-10
Deadlift	1x10, 1x8, 1x6, 1x4, 1x15
Bent Over Row	1x10, 1x8, 1x6, 1x4, 1x15
Lat Pulldown	1x12, 1x10, 1x8
Barbell Curl	1x12, 1x10, 1x8, 1x15
Reverse Curl	1x10, 1x8, 1x12
Leg Press	4x15-18
Stiff Leg Deadlift	3x12-15
Abdominal Crunch	3x30-50

Friday: Calves, Chest (light), Shoulders (Heavy), Triceps (Light)	Amount
Seated Calf Raise	3x20-30
Standing Front Press	1x10, 1x8, 1x6, 1x4, 1x15
DB Press	3x8-12
DB Incline Press	3x10-12
Flat DB Flye	3x10-12
Triceps Pushdown	3x12-15
Lying Triceps Extension	3x12-15
Lying Leg Raise	3x20-30

Some Helpful Training Tips

• There are only three types of progression.

1. Decrease the rest between sets.
2. Increase the weight.
3. Increase the number of reps with the same weight.

• Progression in any one of these three areas keeps you moving forward and producing results. This workout focuses on weight and rep progression.

• It’s essential to keep a training journal to monitor your progression.

• Rest 2-3 minutes between sets on compound exercises.

• Rest 60-90 seconds on isolation exercises.

• For any listed rep range, you should use a weight that allows you to get the prescribed number of reps in perfect form. If you can’t get the minimum number of reps, reduce the weight. If you can perform more than the maximum reps listed, add weight on that exercise your next workout.

• If there are any listed exercises that you cannot perform because of an injury or physical limitation, substitute a similar exercise for that muscle group that you can perform.

• Try your best not to miss a scheduled training day, but if it’s unavoidable don’t skip it. Simply perform the scheduled day on the next day you’re able to train.

• It does not matter what time of day you train.

• It’s not necessary to eat before you train, but it is necessary to consume sufficient amino acids if training on an empty stomach. Consuming Beverly’s hybrid training formula Up-Lift, Glutamine Select, Density or Muscle Mass before and during training is more effective at that moment for muscular gain and strength than whole food. It also accelerates fat loss. Keep in mind that food takes hours to digest while Up-Lift, Density, Muscle Mass and Glutamine Select do not require digestion and are absorbed immediately.

• Don’t do too much cardio. Your workout and nutrition plan will help you to achieve measurable fat loss while adding muscle.

Beverly International’s Blueprints for Success Intermediate Gain Muscle and Lose Fat Nutrition and Training Plan for Females

Figure Training Program #1

PRIMARY GOAL: Develop your physique to where you could consider entering a future figure, bikini or fitness competition.

1. Your weight training goal is to improve your muscularity and muscle tone while developing an athletic looking physique.

2. In order to achieve your training goal and be the best “you”, you must show progress in one or more of the following areas each time you work out:

• Amount of resistance or weight used for a particular set.

• Number of reps performed with a particular weight.

• Reduce the amount of rest time between sets.

• Train harder – go for the burn.

• Increase the sets.

• Train more often.

3. Some indispensable do’s and don’ts:

• Keep a workout journal. It can be a spiral notebook or as fancy as you like. Keep track of every training session. Use the “star” method * to track your progress. Every time you use a heavier weight than before on a set, get more reps with a particular weight, or complete a series of sets in less time give yourself a star in your journal. Use proper form.

• Make sure each exercise is working the correct area. Use a full range of motion on every exercise to develop pleasing muscularity and shape.

4. Train with weights 5 times per week. You can adjust the days as necessary but really try to get in 5 training sessions per week. We’ll be focusing on the parts that are especially important for the female physique – legs, back, shoulders, and arms (and of course abs and glutes).

Day 1: Legs (quad emphasis)
Day 2: Back/Delts/Biceps
Day 3: Chest/Triceps
Day 4: Legs (glute emphasis)
Day 5: Back/Delts/Arms

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

Use AS MUCH WEIGHT AS YOU CAN WITH PERFECT FORM for the target amount of reps. If you can do more reps than the target, add weight. If you can't get at least the lower recommended amount of reps, then lighten the weight slightly. Go pretty quick between sets. You should not rest more than 90 seconds between sets.

Monday: Legs (quad emphasis)	Amount
Leg Press	3x10-15
Squats	3x8-12
Hack Squat	3x10-15 *do the Hack Squats as One- and One-Half reps. This means go all the way down below parallel with your quads, then come half way up, then all the way back down, and then all the way up. This equals 1 repetition.
Stiff-Legged Deadlift	3x12
Leg Extensions	3x12
Abs	8 sets of 25-50 reps (use any variety of exercises you want)

Tuesday: Back, Delts, Biceps (light day)	Amount
One Arm DB Row	3x8-10
Pulldowns	3x8-12
Seated Cable Row	3x8-12 (or do any seated machine row)
DB Lateral Raise	3x10 each way (bent-over lateral, side lateral, front raise)
Cable Curl	3x8-12
Incline DB Curl	3x8-10
Calf Raises	6-8 sets of 15 reps on any combination of machines

Wednesday: Chest, Triceps	Amount
Incline DB Press	4x6-10
Flat Dumbbell Press	4x8-12
Pec Deck	3x8-12
Triceps Pushdowns	4x8-12
Lying Triceps Ext	4x10-12
Abs	6 sets of 15-25 reps

Thursday: Legs (glute emphasis)	Amount
Romanian Dead Lift	3x10-15 (superset with next exercise)
Wide Leg Press	3x10-15
Leg Curl	3x6-8 (superset with next exercise)
Walking Lunge	3x12-15 steps with each foot
Leg Extension	3x12 (superset with next exercise)
Smith Machine Squat	3x12 non-lock
Calf Raises	6-8 sets of 15 reps on any combination of machines

Friday: Back, Delts, Biceps, Triceps	Amount
Shoulder Press	3x6-10 (superset with next exercise)
Lat Pulldowns	3x8-12
Upright Rows	3x8-10 (superset with next exercise)
Straight-Arm Pulldowns	3x10-12
Bent Over Laterals	3x10-12 (superset with next exercise)
Seated Cable Row	3x8-12
Barbell or EZ Curl	3x6-10 (superset with next exercise)
Close Grip Bench Press	3x6-10
Concentration Curl	2x10-12
Dips or Triceps Dips	2x10-15
Abs	8 sets of 25-50 reps (use any variety of machines or exercises you want)

Bonus Exercises:

It is very beneficial for the female interested in developing a pleasing, athletic physique to perform push-ups and chins (assisted or inverted on a Smith Machine) as often as possible. It can be as part of your cardio or at the end of your workout. To progress - just try to go for a greater cumulative number each week. If you do ten push-ups each workout of week one, that’s 50 cumulative reps; next week – beat that total.

Cardio:

The best times to do your cardio are in the mornings, after your weight training or in the evening before bed. 20-30-minute HIIT workouts, 3-5 days per week would be perfect.

From Track Star to Powerlifter

Age: 23

Occupation or Education: Certified Personal Trainer with a Bachelor’s of Science from UC Riverside in Sociology with a concentration in the Social Determinants of Health. Owner of Body by Syd Personal Training.

Family: I have a brother who is 18 months younger than me and two loving parents who support my dreams and aspirations.

Current Residence: Glendale, CA

Years training (total): 13 years

Height: 5’5”

Weight: 138, Contest - 132 (Powerlifting 60 kg class)

Favorite Fitness Meal: My go to meal is salmon, asparagus and potatoes.

Favorite Supplements: UMP Graham Cracker tastes great and gives me the protein boost I need to build strength without feeling bloated. UMP gives me that extra lift I need to power through some crazy tough workouts.

During my bulking/building phase, Mass Maker Ultra is an integral part of my diet as it has carbs that feed and promote muscle growth in the weight room and keeps me on track while I’m in a calorie surplus.

When it comes to focus and endurance, Ultra 40 does the trick. I also feel as though my recovery time is shorter and I have minimal soreness. As a powerlifter, some days of training can be hard and the wear and tear on my muscles can be intense. The best part is how fast you see improvement in muscle growth, I usually see changes within 8 days.

What would you recommend to someone who has never used Beverly supplements before? I have tried many products and UMP is a far superior product. You can both feel and taste the purity in the products. I always recommend UMP to my clients and receive rave reviews and great feedback. The primary comments I hear are that UMP does not have that “chalky” taste so common with protein powders and that they don’t get that bloated feeling.

Music: My favorite songs are Diva by Beyoncé, Love It When You Cry by Steve Aoki and A Milli by Lil Wayne.

Most Inspiring Book: Mind Gym by Gary Mack - it delves deeply into how to be a successful athlete and that it starts in the mind. I believe the mind is a powerful tool and it can be our biggest supporter or our biggest enemy. I tell all of my clients that if you control your thoughts, the possibilities are endless.

Hobbies or interests outside powerlifting: Hiking, eating at new restaurants with friends and shopping.

Words to live by: “No matter what, have fun & keep your head held high.”

Growing up, I played every sport from basketball and soccer to softball and even did equestrian horseback riding. But my heart and my talent were always with track and field. I started running track when I was 10 years old. My specialty events were the 400 meters, 200m and 400m relay. As I progressed in the sport earning numerous awards, the possibility of being a college athlete came into focus and became a reality. I was known in high school as “Sydney the Track Star” so when it came time to get recruited, my heart was set on no less than a Division 1 college scholarship. As a young 18-year-old, I wasn’t thinking much about majors or career--I just knew that I wanted to run track.

I accepted a scholarship to the University of California Riverside to run track. But, before the season even began, I suffered an injury. Soon it seemed that injuries became a routine for me including concussions, back spasms, sprained ankles and a sprained wrist. I was always in the sports rehab room healing an injury. The crazy part is that the majority of the injuries happened in my “happy place” - the weight room. I did not let it deter me; I used it as fuel to get more balanced. I changed my focus to not just moving weight but also connecting with my muscles (mind muscle connection).

After my second year of college it was time to find a summer job. I knew I wanted to work at a gym so I googled “Gyms in Riverside”, closed my eyes, scrolled and picked one and it was A Taylored Body and this was where my love for personal training started. This gym’s atmosphere was something special--everyone was so loving and positive. I gained so much experience training clients from age 7 to 85 and everything in between. After working there for only a few months, I knew I had found my career - I loved being a trainer, using fitness and health to transform lives.

After 3 years of running collegiately, I knew I had a tough decision to make. My passion to help others reach their fitness goals came to the forefront and I made a decision to stop running and leave track behind. I feared that in leaving track I would lose my identity (remember I was “Sydney the Track Star”). But the assurances I received from my track coach, my teammates and my parents helped me in my decision making. They believed in me, the person, and saw my greater potential.

Though I was carrying a full-time load, I was determined to complete college in four years, I wanted to spend every spare moment training clients, it brought me so much joy. My focus has transitioned from track to personal training & powerlifting.

In addition to training clients, I began focusing more on me and my progress in the weight room. After a year without track, my love for lifting weights grew but I never thought about competing, I just liked to challenge myself to lift heavy. In February of 2019, my coach reached out to me about competing in powerlifting and I made the leap and said YES! After my first workout at Iron Addicts I was hooked. Although my physical strength was adapting slowly to my new program, my mental strength was rapidly growing. After my first competition, I knew it would not be my last. Stepping on the platform is electrifying, it seems as if the room goes quiet and it's just you and the bar. Like running track, powerlifting is a sport where you can always improve and I love that.

Diet & Nutrition Tips

Meal Planning Tips: Think about what you’re going to make for the week before you go to the grocery store so you are not overwhelmed. Also pick your meal prep day. Mine is Sunday so every week I set aside about 2 hours to prep and make everything. Big tip is to prep your snacks, separate your snack items into bags whether it be almonds, strawberries or whatever it may be to ensure you stay on track.

Let’s start with two of my favorite UMP recipes. S’mores Protein Waffles are great during my Muscle & Strength Building season and my Protein Frappuccino works in both my muscle & strength and weight cutting phases.

Week 2

Hypertrophy

Monday
Squat 1xMR up to 10 (80% of 1RM)
Squats 5x3 – 60 second rest between sets (5lbs more than 1st set)
Snatch Grip Deadlift 3x8
(Optional Leg Extension and Leg Curl 3-4x8-12)

Tuesday
Bench Press 3x10,8,6-8 (72.5%, 77.5%, 80% of 1RM)
Row 3x10,8,8
DB Overhead Press 3x10,8,6
Lat Pulldown 3x10,8,6
(Optional Barbell or DB Curls 3-4x8-12)

Thursday
Squat 1xMR10 (80% of 1RM)
Back Off Squats 8-10 sets of 3 reps – 60 seconds rest between sets (10lbs less than 1st set)
Deficit Deadlift (standing on a small block or plates) 3x8

Friday
Same as Tuesday’s workout

Sunday
Bench Press 1xMR (80% of 1RM)

Week 3

Linear Strength Progression

Monday
Squat 3x4-6 (85% of 1RM)
Deadlift 2x3-6 (87.5% of 1RM)
(Optional Leg Extension and Leg Curl 3-4x8-12)

Wednesday
Bench Press 3x4-6 (85% of 1RM)
Row 3x6
DB Overhead Press 3x6
Lat Pulldown 3x6
(Optional Barbell or DB Curls 3-4x8-12)

Friday
Squat 1x4-6 (87.5% of 1 RM)
Snatch Grip Deadlift 1x8
(Optional Leg Extension and Leg Curl 3-4x8-12)

Saturday
Bench Press 3x4-6 (87.5% of 1RM)
Row 3x6
DB Overhead Press 3x6
Lat Pulldown 3x6
(Optional Barbell or DB Curls 3-4x8-12)

Here are a couple of other important points about the workout.
1. 1RM is the maximum amount of weight that you can lift with excellent form for 1 repetition at the beginning of the 6-week program.
2. 1xMR up to 10 means that you do as many reps as possible in good form with the prescribed weight. If you can do more than 10 reps, stop at 10.
3. The percentages listed are used only for the three power lifts (Bench Press, Squat, Deadlift).
4. On the other exercises your 1st set should be relatively light, add some weight on the 2nd set, and add weight again on the 3rd (and 4th) sets. Use weights that allow you to get all the reps listed in perfect form without straining.

Week 4

Acclimation to Heavy Weights

Monday
Squat 3x3 (90% of 1RM, 90%+5lbs, 90%+10lbs)
Deficit Deadlift 2x6
(Optional Leg Extension and Leg Curl 3-4x8-12)

Tuesday
Bench Press 3x3 (90% of 1RM less 10lbs, 90% less 5lbs, 90% of 1RM)
Row 4x10,10,8,6
DB Overhead Press 4x12,12,10,8
Lat Pulldown 4x12,12,10,8
(Optional Barbell or DB Curls 3-4x8-12)

Thursday
Squat 1x3 (92.5% of 1RM), 1x1-2 (95% of 1 RM)
Deadlift 1x3 (92.5% of 1RM), 1x1-2 (95% of 1 RM)
(Optional Leg Extension and Leg Curl 3-4x8-12)

Friday
Bench Press 1x3 (87.5% of 1RM), 1x2-4 (90% of 1RM), 1x1-2 (95% of 1RM)
Row 4x10,10,8,6
DB Overhead Press 4x12,12,10,8
Lat Pulldown 4x12,12,10,8

Power Meet Prep

The preparation for powerlifting is detail oriented, a game of numbers and technique. When it comes to competing make sure you are doing it for YOU. Because you will train harder and be more committed if you are fully wanting to do it and more importantly that you are enjoying doing it. Sometimes when it gets heavy, willpower is the only thing to get those white lights and a clean lift from the judges. I’ve learned that with the correct mindset, support group, and training system ANYTHING is possible.

A Short Q&A with Sydney

How did you get started lifting?

I started lifting when I was 13 years old, as part of a strength and conditioning program. Lifting helped me to get quicker and more powerful on the track--the weight room was something that I both enjoyed and excelled in. I always enjoyed science and found it intriguing how the body responds and develops as lifting was introduced and intertwined into the routine.

Did you have any problems starting out that other readers might relate too?

I enjoyed lifting but my friends at school would sometimes make fun of me because I was “so muscular”. At times I felt uncomfortable wearing tank tops, but I knew I couldn’t let what others say affect me because at the end of the day I was stronger than most of them- I turned my strength into unrelenting confidence.

Did you try anything that didn’t work?

I found that just going through the motions and mindlessly doing workouts leads to injury, lack of awareness and minimal results especially out on the track.

Tell what you did to solve the problem.

It sounds crazy but getting injured so much made me anxious to know more. I was so frustrated because every time I got injured meant I had to sit out and take time to recover, which was the last thing I wanted to do. It took taking a step back and making the change to just “slow down” basically just focus on the movements and think “what is this supposed to be working on, where should I be feeling this” instead of just doing what is prescribed.

Relate your results.

This resulted in me being a better athlete and now a better trainer because I better understand the body. As a trainer it has helped me better relate and explain movements to my clients more effectively with cues on how to engage the movement. As a powerlifting athlete I now know how important it is to listen to my body--in such an intense sport sometimes taking a rest day is equally as important, if not more, than the lift days.

How can our readers contact you?

Email: bodybysydfitness@gmail.com
Instagram & Twitter: @sydbarbz
Website: bodybysyd.com

Back to Fitness

Age: 42

Occupation: Owner/President – Baran Property Management (BPM)

Family: Husband of 18 years, 17-year-old Daughter, and 12-year-old Son.

Current Residence: Trinity, FL

Years training (total): 6 years

Height: 5’4”

Weight: Off-Season: 140-145 lbs, Contest: 125 -130 lbs

Favorite Fitness Meal: My go to is usually either lean ground turkey & baked sweet potato chips or oven baked chicken breast and red potatoes.

Favorite supplements: Quality supplements are an important part of my fitness lifestyle. Depending on where I am in contest prep some products can vary. But a few of my staple products are: Muscle Provider - a clean whey isolate/hydrolysate for pre and /or post workout. Always a comprehensive multi-vitamin, Super Pak, to ensure I am getting in all my basics. Glutamine Select is a must in our house for recovery. The last few years digestion has become tougher for me so a digestive enzyme is extremely important. Multiple Enzyme Complex is one that is in my arsenal. I’m not a huge fish eater so a high quality multi Omega complex supplement, EFA Gold, is essential. Finally, ZMA 2000 is on this list as I struggle with solid sleep.

What would you recommend to someone who has never used Beverly supplements before? This all depends on your goals but you cannot go wrong with a clean protein (UMP or Muscle Provider) and a quality multi vitamin (Super Pak or Fit Tabs). And, if you’re like me and your mind goes 100mph then ZMA 2000 is key here. Great suggestions can be found on BI’s website (BeverlyInternational.com).

Music: Depends on my mood. Generally, if I am solo at the gym my music has to be hard. Either hip hop or metal. When I’m driving or working, I usually listen to podcasts or smoother music.

Most Inspiring Book: I had shifted much of my personal development to being absorbed through podcasts. But my most recent book that has tons of great content and I highly recommend for anyone looking to become a better “you”. Best Self: Be you, Only Better by Mike Bayer.

Hobby or interests outside bodybuilding: Bodybuilding is a huge part of my life and many aspects of my life benefit from it. But from day one and always my family is my number one priority and enjoy every moment we share together. Next is building my business, (BPM). Also, promoting our first Women’s Day Tampa event this year was lifechanging for me and will now be an annual event. It was a very special journey leading up to it and was just something words cannot explain how incredible and impactful that day was. If you’re in FL, I would love for all of you to attend in 2020, we will be promoting on Facebook with dates and information very soon. Also, we are working on my new coaching program which I am so very excited about and cannot wait to share the details.

Words to live by: Balance doesn’t exist if you want to be great at something. You must give that aspect of your life 100%. It’s not easy but can be done.

I grew up a very shy person who kept to herself. But, always knew I wanted more out of life than my status quo. So many ups and downs allowed me to become the person I am today. In this article I won’t go into all of the different areas of my life but will stick to the fitness side. Fitness helped me come out of my shell and do things I never thought I could or would do.

It’s crazy that I have been around fitness since 1998 and never really applied it to myself. I was that person who would get a gym membership, go the first week and then continue paying on it for a year. I was the one who went super hard out of the gate (in a class or on the treadmill) for as long as I could and then I’d quit. I even blacked out after a class one time, walked straight into a wall and busted my nose (it still has a bump on it today). I was also the person whose daily meal plan consisted of the largest size latte loaded with sugars (even the local Dunkin Donuts’ and Starbucks’ baristas knew my name) for breakfast and didn’t eat again until dinner. I worked long hours in a demanding field and came home to my family’s dinner which was either a huge pasta meal or we’d go out to a local restaurant. I never saw myself as overweight, (by society standards) so I thought I was ok. I worked very hard at being at the top of my game in my career and family and believed that’s all that mattered. I love my family more than anything and was proud of what I was accomplishing in my career, but I couldn’t help but feel the “is this it” feeling”. Sound familiar to anyone?

I still remember the exact moment that my fitness journey started. I was getting ready for work (in early 2013), got out of the shower and looked at myself in the mirror (just as I had a million times before). But this time was different. I looked at myself good and hard and stopped dead in my tracks. I couldn’t believe the person I was looking at. I examined myself from my head to my ankles and was not only disappointed with what I saw, but upset and angry. How did I let myself get into this shape?

I immediately called my husband, Chris, into the room. I said, “We are joining the gym tonight and I need you to help me get in shape!” (Chris has been in the fitness industry his whole life.) He’d heard this from me before, but this time he knew something was not the same. I wanted to start right then. I remember the excitement I felt that day. I could barely focus on work. I did my best with food. I skipped my morning latte and forced down water all day. I got home, changed and said, “Let’s go.” Chris said, “Let’s eat first, please.” (I didn’t understand the importance of food yet.) I was not comfortable going to an actual gym so we joined the local YMCA and started training together. We still train together to this day and I wouldn’t have it any other way.

We were very consistent with training and our eating for many months. I was getting to know my way around the gym, learning correct form, what exercise worked which body part, etc. I was soaking it up like a sponge and it was exciting for me. One day a couple from the gym started discussing competition. Then, out of the blue, they asked me when my next show was. Chris had competed before, but I hadn’t even thought about it. About ten months later we were laying in bed and I asked Chris, “How many weeks do you think I would need if I wanted to compete?” He smiled ear to ear and replied, “In your current shape, about 16 weeks.” I said that I’d like to try it, but only if he competed too. He said, “Let’s do it!”

We picked a show and then called our friend, IFBB Pro Vinny Galanti. We told him our plans and before we even asked, he said, “You’re going to hate me for the next 16 weeks, but I’m helping you.” Our show was the 2014 NPC Tampa Classic. Chris and I trained together, suffered together, and stood on stage together. Vinny and his wife, Sheila, flew in from NJ just to be with us that weekend. I placed 2nd in the Open and 3rd in the Masters that day. Of course, I had trained to win, but my real win was achieved the second I walked on the stage. My placing was just icing on the cake.

Prepping and getting on a stage were the toughest things I ever did. I have now competed in 15 shows over the past 5 years, 3 being National shows. Having trained alongside and learned from some top athletes in the sport, I have truly engulfed myself within the fitness world and look forward to continue giving back.

Fitness is a huge part of my life now and I couldn’t imagine life without it. It allowed me to push harder in all aspects of life. It helped me overcome my shyness. I am truly grateful for it. Now, I’d like to give you samples of my nutrition and training plans in hopes that you too might follow them and achieve your physique goals.

Day 1: Legs (Quad Emphasis)	Amount
Leg Extensions	3x20 warmup
Leg Extensions	4x8-12 (1 second pause at top)
Seated Leg Press	3x12-15 (heavy)
Bulgarian Split Squat	4x8-12
Smith Machine Squat	3x8-12
Hip Thrusts	4x12-15
Wide Stance Goblet squat	3x8-12 (superset)
Smith Machine Stiff Leg Deadlift	3x12-15 (superset)

Day 2: Shoulders (Focus on Delts)	Amount
Side DB Lateral Raises	4-5x12-20
Seated DB Press	4x8-12
Rear Delt Machine	4x12-15*
Upright Rows	3x10-12 (superset)
Front Plate Raises	3x10-12 (superset)

Day 3: Back*	Amount
Medium Grip Pulldown	4-5x8-15
Chest Supported Row Machine	4x8-12
Standing Cable Pullover	4x12-15
DB Rows	3x8 (heavy)
Underhand Pulldown	4x12
Hyperextension	4x15-20

Day 5: Chest & Hamstrings	Amount
Hammer Incline Machine	4x12
Cable or Machine Flye	3x8
Machine or DB Press	2x8 (heavy)
Lying Leg Curl	5x10-15
Super-wide Single DB Squat	4x8-12
DB Stiff Leg Deadlift	3x12-15
Glute Kickback Machine	3x8-12
Leg Press (feet high)	3x15-20

Day 6: Arms (All Supersets)	Amount
Rope Pushdowns / Rope Hammer Curl	4x12-15
Lying Triceps Extensions / Bicep Curls	3x12-15
Seated Triceps Pushdowns / Bicep Curl Machine	3x8-12

Abs & Calves: I alternate Abs and Calves at the end of every workout.	Amount
Hanging Leg Raises	4 x failure
Weighted Rope Crunches	3x20+
Standing Calf Raise	4x15-20 (superset)
Seated Calf Raise	4x8-10 (superset)

Cardio

My cardio varies depending on the cycle of training that I am in. Right now, I am doing it mainly to keep in heart-healthy shape. So 25 minutes, 3 times a week on either the treadmill (at 3-3.5mph speed and a 4% incline) OR since we live in FL and it’s brutally hot, we like to go outdoors at night once the sun is down and do sprint/walk intervals for 25 minutes, 3 times a week.

I am a HUGE fan of the Arc trainer during contest prep as I can really amp up the intensity and do interval training on it safely. Chris is a bit nuts so here are a few of his favorites for interval high intensity cardio. Like the Stepmill isn’t hard enough, he has me on the Stepmill with a band around my waist as he’s pulling on the back and I’m running up the stairs for intervals.

Presentation Tips

My whole first year I just couldn’t nail my rear pose. I couldn’t open my back up and I think it cost me in a few shows. I decided I would never let that happen again. From then on, I hit a few shots between sets on back and shoulder days in every workout to ensure I am opening up 100%. Practice nonstop between sets and squeeze and hold your poses after training – even for as long as 5 minutes per pose. Try hitting your poses with your eyes closed, then open them to see if you’ve hit it correctly. Make adjustments. The more you pose, the more your body will naturally go into that position. It does help a ton to have someone critique your posing in person. If there is no one in your area, try Skype.

In Closing

Too many competitors fall into depression (and some go to insane lengths to achieve a certain level) just to fall into obscurity or let themselves go once they achieve it or not. My advice to anyone who is looking to compete is do it 100% for yourself. If you’re overweight and want to set a goal of stepping on stage to help you get to where you want to be, go for it! If you’re shy and think this will help you come out of your shell, then do it. But do not base how you feel inside off of how you place. Look at where you started and where you are now and be very proud. Bodybuilding is about longevity, health, building confidence, and creating discipline, so if you have gone through a prep or went through a transformation you have my highest respect and you should hold your head high.

Contact Donna at: donnabaran1@gmail.com
Facebook and Instagram: donnabaran

Earning My Bodybuilding Pro Card

Age: 29

Occupation: Machine Operator

Current Residence: Alliance, OH

Years training: 15 years

Height: 6' 0"

Weight: 196lbs (contest); 220lbs (off-season)

Favorite Bodybuilding Meal: 10 egg whites, 2 slices of low-fat cheese and 6 slices of wheat toast

Favorite Beverly Supplements: Chocolate and Rocky Road UMP, ZMA 2000. UMP helps me keep my protein intake high. It’s definitely the best tasting protein powder on the market. I take 4 ZMA 2000 capsules before bed to aid in recovery and optimize natural testosterone production.

What would you recommend to someone who has never used Beverly before? Try UMP, you won’t regret it.

Music: Anything from classic R&B, to rap, rock, and country.

Hobby or interests outside of bodybuilding: I love spending time with my family, play competitive slow-pitch softball, and listen to weight training podcasts by Mike Israetel, Eric Helms and Austin Stout.

I have been interested in sports and fitness my entire life! At the age of 5 I was playing organized baseball. When I entered middle school, I ran hurdles for the track team and participated in baseball and basketball. I excelled at both in high school.

My Grandpa was my coach up until high school. To this day he is the biggest reason why I love baseball as much as I do.

I first started to work out with weights in high school to become better at sports. I focused on legs, core strength, and shoulder and arms so I could hit the ball harder and further. I remember even skipping class just to work out before practice.

After graduating high school, I decided to try out for a few professional baseball teams but didn’t succeed. After a few more years I decided to give up on my dream of professional baseball and turned to softball. Softball was actually better suited to my style of play – geared toward offense –the power I had accrued from my workouts certainly helped me in this endeavor.

In 2013, my mom asked why I had not attempted to compete in any bodybuilding events. I told her I had never really thought about it before but it was something I’d love to try. My mom actually picked out my first competition, the NPC Natural Northern USA in Cleveland, Ohio.

I won the junior division title at that show - it was a pretty amazing experience. From that moment forward I was completely hooked. The next morning, I talked with my coach, Phil, about competing for a pro card in IFPA (International Fitness Professional Association) the following weekend. I won the overall bodybuilding title and earned my pro card that same weekend.

At the beginning of my bodybuilding journey there was a lot I didn’t understand about the sport. But, as I learned from others who had years of experience, I started training more for aesthetics and put much more emphasis on how to eat properly. In six competitions over the ensuing three years, I garnered 6 class wins in the light heavies along with 3 overalls.

I took off a full year from competition in 2016. I knew that I needed to focus on my physique. Another big decision was to switch coaches. At first, I was scared I might never win again. I joined Adam Atkinson’s “Team See You Leaner” and from that moment forward everything seemed to click.

In 2019, I competed in 3 competitions winning 3 Open light heavyweight classes, 3 Classic Physique classes and overalls in both Open Bodybuilding and Classic Physique. It’s hard to believe but up to this point I was still doubting myself, but I finally started to gain confidence and stopped doubting myself.

However, my season did not end as I hoped. I had set my eyes on the NPC Universe. First, I would have to win the Indiana Pro, the Natural Ohio, and the Pittsburgh Pro. I succeeded in taking wins in both Bodybuilding and Classic Physique classes in Indiana; as well as both classes and the overall at the Natural Ohio. I also placed 1st in my Classic Physique class in Pittsburgh.

Everything was going according to plan. July 6th finally came and it was competition day for the NPC Universe. I felt confident that I was going to win but that day it was just not meant to be; I ended up placing 3rd in Bodybuilding. I was heartbroken- I felt like I had failed not just on stage but that I had failed my coach, the team, and most of all my family. I was sitting there in self-pity; but Adam then approached me and gave me a hug and said, “I’m proud of you”.

This prompted me to stop and really think about why I was so disappointed- 3rd place at Nationals is an amazing achievement. I still was a little heartbroken and called my mom and dad who always seem to make everything better. My parents were so proud I had placed 3rd- they have always been my biggest supporters.

I will continue to focus on growth, development and furthering my career in bodybuilding in the upcoming year. Bigger and better things are yet to come. In the rest of this article I will outline my nutrition and training in hopes that you too can emulate the results that I’ve achieved.

Monday: Back / Delts / Biceps	Sets	Reps
Lat Pulldowns	4	8-15
Bent-over Rows	3	8-15
Pull-ups	3	20
DB Side Laterals	3	12
DB Rear Delt Raise	3	12
Concentration Curls	4	12

Tuesday: Chest / Side Delts / Front Delts / Triceps	Sets	Reps
Incline Bench	4	8-15
Flat Machine Press	4	12-15
Cable Crossovers	3	12-20
Cable Side Laterals	3	12
DB Shoulder Press	4	12
One-Arm Cable Pushdowns	4	12

Wednesday: Traps / Legs	Sets	Reps
Barbell Shrugs	4	12
Rack Pulls	4	12
45-degree Hyper Extensions	2	20
RDL’s	4	8-12
Hamstring Curls	2	10-15
Squats	5	8-20

Newfound passion for bodybuilding turns 53-year-old into an unstoppable sensation

Age: 53

Occupation: Quality assurance senior manager in the food and beverage industry

Education: Business related degrees but I am really proud of my newly accomplished certification as a Primary Personal Trainer

Family: I am fortunate enough to have my mother, Rita Blue, living nearby in San Bernardino with her husband Frank. My aunt Pat, my brother Monte, and my cousin Shawn also live locally in Southern California.

Current Residence: Beaumont, CA

Years training: 2 years focused on bodybuilding

Height: 5’4

Weight: Off Season: 130-135 ideally; Contest: 113lbs with 13% body fat

Favorite Bodybuilding or Fitness Meal: Oatmeal with whole eggs

Favorite supplements: 7- Keto MuscLean and Lean Out stack is great for burning the fat. Quadracarn helps me with mood and energy and when I put them all together, they create a winning situation.

What would you recommend to someone who has never used Beverly supplements before? I spent plenty of time researching which supplements would help get me to my goals and Beverly International’s products had consistently high ratings so I tried them. I would definitely recommend FitTabs for someone looking for a high quality multi-vitamin and the 7-Keto MuscLean and Lean Out stack for fat burning.

Music: My playlist includes a little from every genre. I listen to alternative rock, rap, rock, 80s music, disco, and a little pop. Korn is my favorite band and always with me at the gym.

Most Inspiring Book: Pumping Up! Super Shaping the Feminine Physique by Ben Weider & Robert Kennedy

Hobby or interests outside bodybuilding: I am an award winning, published photographer. I am passionate about architectural photography and nature photography. What is strange is that I am not so keen on insects; however, I find their details to be fascinating in photographs. I also love to cook, concerts, mountain biking and road cycling.

Goal for 2020: Put on some size, and compete in another competition or two. I want to get a few more training and coaching certifications and start training people so I can help them feel good and get healthy.

Words to live by: It’s never too late to be your best self.

My fitness story started with one simple goal in mind - I just wanted to see my abs.

Being a bodybuilder was never in my plan.

This unexpected chapter in my life began at the age of 51 years old. It was 2017, I had lost loved ones and found myself at the end of a rocky relationship. The break up was emotionally brutal. My self-esteem was dragged down and the confident woman I once was had vanished.

I had developed an emotionally toxic connection with food and did not recognize the person looking back at me in the mirror anymore.

My Why

My biggest why is that I wanted to never feel so low again. I had reached a weight of 170 pounds. I had developed high blood pressure and was taking medication daily. A surgery on my right knee left me with little to no cartilage so my added weight made walking excruciating. My outward appearance did not reflect who I really was, nor did my spirit, and the time was now to make a change.

The Spark

I lifted my spirits by setting new goals and not giving up on my ultimate goal- to live a happy, healthy and active life! I had started dieting and continued my weight loss efforts by switching to a Keto diet. I realized that I could optimize my weight loss by taking the right supplements so I did some research and found Beverly International. I started taking the 7-Keto MuscLean and Lean Out stack. In September 2018, I was able to start working out again and by this time I had lost a total of 30lbs.

As all good things go, I hit a plateau.

Then I saw Cindy Lane Ross on the cover of Beverly International’s No Nonsense magazine in April, 2019. Cindy had an amazing story about rising from loss and I wondered if she could help me. Finding her training business online was easy so I reached out and asked if she would coach me. We started in May, 2019.

The decision to call Cindy was certainly one of the most rewarding in my life because it led down a path to self-discovery in finding what has now become my true passion — fitness and bodybuilding.

The Show

I knew nothing about bodybuilding but decided I would like to compete in the Women’s Physique Division. I picked a show to be held in Hollywood, CA in December, 2019. I thought that would allow enough time to really perfect my form and I got to work.

Cindy sent a diet and workout plan to me and I dove right in. I found an awesome posing coach, Karma Schopp, and never missed a scheduled posing practice.

I began seeing major changes in my shape by July, 2019. Cindy contacted me one day and encouraged me to compete in an impromptu bodybuilding competition as a “warm up” before my big show in December. She said she would be there with me and I was excited to have her on board for my first show. Little did I know it would be one of the best days of my life.

I signed up and competed in the OCB “Battle On The Beach” in Gulf Shores, AL. I placed 1st in Women’s Physique Debut, 2nd in Women’s Physique Masters, and 2nd in Women’s Physique Open. When I arrived back in California after the competition, I continued my contest prep and managed to get to 13% body fat and weighed 113 pounds by the time I hit the stage at the OCB Hollywood Natural! I came in 1st in all 3 Women’s Physique classes I entered; Open, Masters 40+, and Masters 50+. This show was special because my mom was able to come and see me compete and win.

Presentation and Team Tips

Physique competitors - practice and learn all your mandatory poses. Listen to your coaches! You honestly need to trust your coaches and do what they instruct you to do. Of all the people that have made an impact on my life, Cindy has been the most encouraging and supportive during my time of transition.

Carrying the Torch

My next chapter includes more competition, more fitness certifications, and the opportunity to provide a unique experience for someone as their personal trainer. Who knows, maybe I will help someone make their ultimate transformation?

I can identify with people who are struggling with weight, poor confidence, or self-esteem. I get it, I’ve been there and it’s something I won’t forget. Also, I want everyone to know that your age should not be a limiting factor because it’s never too late to start living your best and most healthy life.

Afterglow

The one thing that I cannot stress enough to the reader is that my physical transformation took a couple of years, and I had setbacks. I never stopped trying and never gave up on myself.

Just keep going! It’s so worth it!

My Nutrition Advice

The biggest obstacle I had to overcome was my diet. I developed a routine of getting my weights and cardio workouts in each day, but the contest prep style of eating was a shock. I found that eating the same thing every day was a real challenge at first.

My diet consisted of fish, seafood, some chicken, oats, eggs and some veggies. Additionally, weighing my portions and eating every two hours required extreme discipline. But it was not long before I noticed my body begin to take shape and the mirror began reflecting the results that I wanted to see.

The diet is strict, so getting creative is a must. I am a home gourmet chef so I experimented with spices and preparing my foods through various cooking methods, like grilling, smoking, sauté and steaming - you will find that variety does help and a good grill pan is very handy.

When my nutrition and exercise habits changed, the medications I was taking to treat hypertension were no longer necessary. I monitor my salt with every meal, and use healthy fats while cooking. I would recommend opting for seasonings that do not contain salt as the main ingredient.

Also, every calorie really does count while you are in contest prep so I even stopped adding creamer to my coffee. After competition, I found that I did not like the taste of creamer anymore and my flavor pallet changed for the better.

My Favorite Beverly International Supplements

I currently am slowly adding more calories into my diet and working on muscle development. (Yes, even at my age.) The 7- Keto MuscLean and Lean Out stack are a favorite. When I take those two supplements, I burn more fat. FitTabs are a staple for me. I noticed a big difference when I wasn’t taking them. I also added Quadracarn for mood and energy, GH Factor for speedy muscle recovery, Density for leaner and thicker muscle, Muscle Mass for BCAAs, and Creatine Select to help feed my muscles.

Weight Training

My workouts usually include supersets or giant sets so I can be as efficient as possible while maintaining proper form and posture each rep. For example, when I am doing a superset on day 1, I do an exercise that will work my quads then immediately go into an exercise that works my glutes.

I will lift heavy with low reps and slightly longer rest periods when trying to add muscle size. When leaning out, I use lighter weights and get 12-15 reps per set. I find that performing slower negatives (lifting the weight at a normal speed but returning the weight very slowly) is easier on my joints. I can use a slightly lighter weight and still keep the muscle under a load for a longer period of time. I love to lift! Here’s my normal schedule.

73 Years of Age, Completely Natural, and 3rd Place at the NPC Masters Nationals

Age: 73

Education: BS – History, Brockport State University

Occupation: Retired; previously #1 Sales Representative globally at MetLife Corporation

Family: spouse – Diane, children – Cheryl and Todd

Current Residence: Jacksonville, FL

Total Years Training: 15 years

Height: 5’9”

Weight: 180 (off season), 163 (contest)

Favorite Bodybuilding Meal: Tilapia, sweet potato & salad

Favorite Beverly International Supplements:
• UMP – It is great tasting. Your craving for sugars will disappear. I use it as soon as I wake up in the morning and before bed. I usually use two scoops.

• Quadracarn – it is an all-around supplement that gives you energy and a feeling of well-being. I use this all year round. It is the heart of my supplement program.

• Fit Tabs – vitamin/mineral supplement for good health.

• Muscle Synergy - gives me muscle definition and muscle leanness.

• Creatine Select – for muscle strength and size.

What would you recommend to someone who has never tried Beverly supplements? I would implore you, no matter what point you are at in your workout or bodybuilding journey, that you try and use the following products from Beverly International if you have never used their products before: UMP, Quadracarn, FitTabs.

Most Inspiring Book: The Conquest of Everest by Wade Davis

Hobbies Outside of Bodybuilding: Sports cars, college football (tremendous Penn State football fan), following the New York Yankees (staying true to my New York roots)

Music Preferences: 60’s & 70’s Rock & Roll

Words to Live by: “No matter the circumstance, NEVER quit!”

I've always been a very competitive individual, whether it be work, sports, etc. In college, I competed in both football and lacrosse. After college I balanced my intense work demands with my advancement in US amateur tennis ranks at the national level. After retiring in 1994, I gravitated towards golf and evolved from being pretty bad at the sport to competing as a very low handicap golfer.

By 2005 I was experiencing shoulder issues and then received a diagnosis of fibromyalgia. I was forced to turn to something else. I knew absolutely nothing about bodybuilding but joined a gym hoping to combat, or at least reduce the pain and affects of fibromyalgia on my body. I asked a lot of questions in the gym and soaked up information like a sponge. I became inspired as I worked out every day. Soon, I decided to adopt the bodybuilding lifestyle and my first competition was just around the corner.

I placed 3rd in my first competition. This inspired me to continue in the sport. I trained very, very hard over the next 13 years and entered various contests with moderate success.

Then I discovered Beverly International.

Using Beverly’s supplements, I stuck religiously to a solid nutrition plan and started to win most of my contests in both Florida and regionally. Beverly supplements helped me build muscle mass (yes, even at 70+ years of age). They also improved my recovery time and overall feeling of well-being - which is so important considering my medical challenges. I don’t beat myself up over it but often wonder where I would have been if I’d discovered Beverly International’s line of supplements 13 years earlier.

In my most recent competitions at the Masters’ Nationals, I placed 5th in 2018 and then 3rd in 2019. As a completely natural bodybuilder I had to be near perfect with my training, diet and supplements.

Monday	Favorite Exercises
Chest	Incline Bench, Cable Flyes, Incline Smith Machine Press, Incline Dumbbell Press, Flat Bench Press, and Push Ups to failure

Tuesday	Favorite Exercises
Back	Lat Machine Pulldowns (reverse and overhand grip), One Arm Seated Cable Row, Seated Cable Row, Machine Rows, Smith Machine Rows w/ Incline Bench

Wednesday & Saturday	Favorite Exercises
Legs	Smith Machine Squats (10 sets x 15, 10, 10, 10, 8, 8, 8, 6, 6, 5), Seated Leg Curl, Single Leg Press, Standing Leg Curls, Lying Leg Curls, Hack Squat

Thursday	Favorite Exercises
Arms	Reverse Cable Curls, BB or EZ Curls, Cable Rope Curls, Spider Curls, Close-grip Smith Machine Press, Cable Pressdown, Cable Triceps Extension, Chin Ups (5 sets to failure)

Friday	Favorite Exercises
Shoulders	One-arm Cable Laterals, Rope Pulls to Face, Seated or Machine Military Press, DB Laterals, DB Front Raises, Rear Laterals, Upright Row on Smith Machine

It’s All About Progression… Not Perfection

Age: 45

Occupation: Receptionist, Road Secretary, and Parks Coordinator Harborcreek Township

Family: 4 Sons - Brett (25), LCpl Luke (forever 21), Cpl Jacob (22), Brady (13) and Boyfriend/Coach/Trainer- Jack O Newport.

Current Residence: Erie, PA

Years Training (total): 15 years

Height: 5’ 4”

Weight: Off Season-125 lbs, Contest-113 lbs

Favorite Bodybuilding or Fitness Meal: 1/2 cup oatmeal + 1 tbsp Smuckers Natural Crunchy peanut butter + stevia, 1 Scoop Chocolate UMP + 1 cup vanilla almond milk (mixed w/ ice in my Nutribullet)

Favorite Supplements: Chocolate Ultimate Muscle Protein - Quality product/great taste. Lean Out & 7-Keto MuscLean - for fat loss.

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

Music: Hip Hop, Rap, Pop, Heavy Metal, anything goes really … When the lifting gets tough the headphones go in!

Hobbies or Interest Outside of Bodybuilding: Spending time with family, interior design, furniture refinishing, upcycling, flea markets, garage sales, thrift stores, horror movies.

I watched my Dad lift weights as a little girl in our basement. They say your children are always watching and listening. I know that I absolutely was. But I didn’t really start working out until I was 30 years old. That’s when I joined the YMCA and began using the cardio machines. I took a few weight training classes but the weight room intimidated me.

Ten years later I was going through a divorce and decided to try a bodybuilding competition. A friend reintroduced me to that weight room and we began working out together. We gave it our all for 16 weeks, but neither of us had much knowledge of the importance of nutrition or proper supplementation. Consequently, I placed last in two divisions in my first contest. I was absolutely devastated; my confidence was at an absolute low.

A few months later I approached Jack O Newport, a bodybuilder at our local Y. It was COMPLETELY out of character for me. But, I left that conversation with a fire in me to try again, and also butterflies in my stomach because I really liked him! Three years later (2017) I competed again. That bodybuilder who had given me butterflies had become my boyfriend. I competed again in that same show where I finished last and this time took first in both divisions with his coaching.

On July 3, 2017 life as I knew it changed forever. My world stopped. My 21-year-old son, Marine LCpl Luke Gonda took his own life. My grief absolutely consumed me. The next year I decided that prepping for another show might be therapeutic and help me navigate through the grief. It forced me to get out of bed. It forced me to exercise. It forced me to eat. It forced me to be social. The gym became my antidepressant.

I competed in October after the hardest contest prep I’d ever gone through. I was told at that show my physique had become too muscular for their bikini division and placed accordingly. I was heartbroken and questioned if the bikini division, which I loved, was no longer an option. Through the encouragement of Jack and local gym owner and IFBB Pro Judge, Jack Sullivan, I stepped out of my comfort zone and into another organization, the NPC.

I trained for 24 weeks and competed in the NPC Mid-Atlantic States bikini division. I placed 1st in Masters 40+ and 2nd in three additional classes while qualifying for the NPC Nationals. I went right back into prep for 4 more weeks (and fulfilled an ultimate goal) when I stepped on a national stage at the NPC Masters Nationals in Pittsburgh, PA. I didn’t receive the placing I’d hoped for (received 3rd call outs) but we either win or we learn and I learned a lot from the experience. I know what I need to do to be competitive at this level and I plan on trying again in July 2020.

After the Nationals I was battling the post competition blues when I saw a contest sponsored by Muscle and Fitness Hers on social media. It was for the title of “Ms Health and Fitness 2019”. I entered (along with 20,000+ other women). The title is decided through online voting and donations to the Wounded Warrior Project. Through weeks and weeks of voting I’m humbled to say I made it into the Semi-Finals along with 150 deserving woman who also had their own stories and journeys. This was very near and dear to my heart having two sons who followed the military path as Marines.

Exercise has helped me navigate through very difficult times and has been my antidepressant. I’ve been blessed to spread mental health awareness through this platform. It is a true honor to be featured in the No Nonsense magazine and to be able to share my story with others.

Presentation Tips

I run through my posing routine almost every morning before I shower in the off season. During contest prep I work with my coach on Saturdays after HIIT training for about 1/2 hour. This typically starts about 8 weeks out. Posing is something you can always improve on and it should become second nature. My nerves take over on stage and that’s when the auto pilot kicks in.

In Closing

I have competed in 6 shows since I started in 2014. My placings range from dead last to first and everywhere in between. My best advice for a competitor is do not let the placing define you. Train to win but enjoy the experience and the friendships you make along the way. Last place drove me to try again and first place gave me the opportunity to step on the stage at Nationals. You never lose in this sport. You either win or you learn. You can always improve and that’s what drives me. It’s all about progression not perfection. God willing, I stay injury free I will continue to compete until I no longer find joy in the sport.

Monday: Leg Day (1)	Amount
Squats	4x10-12 (go deep)
Leg Curls	12 reps (30 sec rest) + 12 more reps; repeat 3 times
Stiff Leg DB Deadlift	3x15 reps (increase weight each set)
Hip Adductors	3x12-15 (last set to failure as drop set)
Superset Leg Extension & Leg Press	3x12-15

Tuesday: Shoulders	Amount
DB Press	4x10-12
Cable Lateral Raise	3x12-15
Plate Front Raise	3x12-15
Rear Delt Lateral	3x15-20
Triceps Pushdowns	4x12-15

Thursday: Back, Biceps, Calves Day	Amount
Assisted Pull–ups	4x10-12
Rack Pulls	4x12-15
Wide Grip Pulldowns	3x12-15
Bent Rows on Smith Machine	3x12-15
Face Pulls on cables	3x15
DB Curls	4x10-12
Calves	4 set to failure (2 sets w/ toes forward, 1 set w/ toes inward, 1 set w/ toes outward)

Friday: Leg Day (2) Glute/Hamstring Focused	Amount
Warm up - Superset Ball Raises & Banded Lateral Walk	3x15-20
Hip Thrusts	3x12-15
Hip Abductors	3x20
Hack Squat	4x12-15
Donkey Kicks on Smith Machine	3x12-15
Hyperextensions	(focus on the glutes) 3 sets to failure
Cable Kick Backs	3x15-20
Walking Lunges	to burn out

15 Pounds of Muscle and an IFBB Pro Card with Beverly International

Age: 42

Occupation: Air Force Health Administrator. Masters in Business Administration, NASM Certified Personal Trainer, NASM Fitness Nutrition Specialist

Family: wife - Laura; children - Jade, Jeremy Jr, Jaslyn

Current Residence: Washingtonville, NY

Years training (total): 27

Height: 5’10”

Weight: 210lbs (off season), 190 (contest)

Favorite Bodybuilding Meal: Beef & broccoli with brown rice

What would you recommend to someone who has never used Beverly supplements before? At a minimum, use UMP, Ultra 40, and Mass Amino Acids to aid the muscle building process.

Music: Rap/ R&B

Most Inspiring Book: The Alchemist by Paulo Coelho

Hobby or interests outside bodybuilding: Continuous education and reading

Words to live by: When they say it can’t be done, they’re not talking to me.

I ’ve been working out or playing sports for more than 27 years. While serving on active duty in the Air Force, I played intramural basketball, football, and softball. I currently serve in the Air National Guard as a Health Administrator. I enjoyed lifting heavy, but didn’t focus on bodybuilding until I finished Air Force Squadron Officer School.

Even then, I never really thought about competing until several people at Gold’s Gym in Newburgh repeatedly asked me if I competed. The answer was always, “No that’s not for me.” Then about two years later I saw a picture of some of the NPC Mens Physique athletes and thought I could remain natural and compete in that division. April of 2015 is when I decided to start prepping for my first show. I did an insane amount of cardio. I’m talking a minimum of 60 minutes a day. I didn’t win, but I did finish in the top 5. One of the judges asked me who my posing coach was and I told him, “YouTube”. The judges liked my physique but my posing needed work. Anyway, that’s how bodybuilding started for me.

I weighed 177lbs for that first competition in June of 2015. Over the next four years, I’ve managed to gain 15lbs of muscle through consistent training, proper nutrition, and the use of Beverly International supplements while remaining 100% natural. I learned about Beverly International when I was in the House of Nutrition in Poughkeepsie, NY. Matt, the owner put a No Nonsense magazine in my bag. Later that day I had a chance to read the magazine and read that the supplements were designed for natural athletes. I did some additional research, talked to Matt in depth the next time I was in the store, and ended up making my first Beverly International purchase.

Competition Tips

Do your research. Learn the requirements for your division (weight, posing, suits, rules).
There’s no blanket time for how long each individual’s prep will be. Remember it’s how you look not a number on a scale. For in shape guys, I’d say 12 weeks would be a good target and for in shape ladies, I’d give them 20 weeks.
Give yourself an additional 4 weeks to experiment with peak week if you don’t have a coach. This will give you a chance to play with your water, sodium and carb intake. Remember for every gram of carbohydrate stored in the body you’ll retain 2-3 grams of water. I’ve found that gradually cutting water until it’s just sips the day of the show, reducing sodium to about 75% of your norm the day before, and carb loading the day before the show seems to be the most consistent way to help my athletes to avoid spilling over. How you look on show day will determine if you continue to carb load or not.
Along the way people will try to deviate you from your plan. It will seem like everyone in the gym is an expert. They’ll all have an opinion. Don’t let them distract you! Follow your plan all the way through.
Invest time in your posing. Having the best physique doesn’t guarantee victory. The last thing you want is to not place well because of poor posing. Practice! Practice! Practice! As you get closer to the show realize that your poses may need to change a little as new definition and striations appear. All the practicing will also help you be a little less nervous on stage. Remember, the judges and the crowd don’t know your routine so even if you do mess up keep going because they probably will not notice. Most importantly, have FUN out there!!!
A final word of advice - Know yourself! If you need someone to hold you accountable, I suggest you find a coach with your values and best interests in mind. If you don’t have a coach, give yourself another four-week cushion for your contest prep. This will allow you to play around with a few peak week regimens.

In Closing

I’ve always been and will always be a natural athlete. I’m also a NASM certified personal trainer, fitness nutrition specialist and prep coach. I’ve earned a pro card naturally in the IFBB using Beverly International products. As a prep coach, I have helped athletes win several shows as well. My goal is to inspire other athletes who want to achieve their ultimate level of fitness without compromising their health.

Contact Jeremy at: jeremyjonesifbbpro@gmail.com
IG: superj34_ifbbpro
Facebook: facebook.com/superj34
YouTube content coming August 2020.

Nutrition

Initially, I took Matt’s recommendation, but over time have developed my own favorite stacks. The core supplements I use both on and off season are Ultra 40 and Mass Amino Acids. My favorite supplement for muscle growth is Muscle Synergy. The increased strength and muscle pumps from Muscle Synergy are undeniable. During contest prep GH Factor really brings out my vascularity.

Here are my favorite off season and contest prep stacks.

Off-Season: Ultra 40, Mass Amino Acids, Glutamine Select, UMP, Super Pak, Muscle Synergy, Quadracarn

Contest Prep: Ultra 40, Mass Amino Acids, Density, Glutamine Select, UMP, Super Pak, Lean Out, 7-Keto MuscLean, GH Factor

Training

I train twice a day during contest prep – cardio or abs in the morning with my weights workout in the afternoon.

On Monday, Wednesday and Friday mornings I do cardio - 30 minutes of low intensity stairs or walking on the treadmill at an incline (the greater the incline the more calories burned) – 2-minute warm up and 2-minute cool down for all cardio sessions.

On Tuesday, Thursday and Saturday I work abs and a little cardio:

Leg Raise on dip bar: 4 sets 12-15 reps, Decline Sit-ups: 4 sets 12-15 reps, Russian Twists: 4 sets 12-15 reps, Oblique Crunch with Cable: 4 sets, 12-15 reps plus 24-30 minutes of HIIT - 60 seconds sprint at 60-80% max speed followed by a 60 second walk (repeat cycle 12-15 times).

Sunday: Rest

Tuesday PM: Chest & Triceps	Amount
Flat Barbell Bench	4x10-12
Incline Dumbbell Bench	4x10-12
Decline Barbell Bench	4x12-15
Cable Chest Flye	4x12-15
Cable Triceps Extension W/ Rope	3x12-15
Single Arm Cable Triceps Extension	3x12-15
Triceps Kickback	3x12-15
Skull Crusher	3x12-15

Wednesday PM: Back & Biceps	Amount
Wide Grip Pulldown	3x10-12
Close Grip Pulldown	3x10-12
T-Bar Row	4x12-15
Straight Arm Pulldown	4x12-15
Dumbbell Row	3x12-15
Standing Barbell Curl	3x10-12
Dumbbell Concentration Curl	4x12-15
Dumbbell Hammer Curl	4x12-15

Thursday PM: Shoulders	Amount
DB Military Press	4x10-12
Seated DB Front Raise	4x12-15
Seated Lateral Raise	4x12-15
Incline Rear Delt Raise	4x12-15
DB Shoulder Shrugs	4x12-15
Face Pulls w/ Cables	4x12-15

Friday PM: Legs	Amount
Squat	4x10-12
Front Squat	4x10-12
Walking Lunges	4x12-15
Deadlift	4x10-15
DB Straight Leg Deadlift	3x12-15
Standing Leg Curl	3x12-15
Seated Leg Curl	3x12-15
Calf Raise	3x12-15

Saturday PM: Chest, Back, Arms	Amount
Reverse Grip Flat Bench	4x12-15 (2 Wide Grip/ 2 Close Grip)
Machine Cable Flye	3x12-15
Reverse Grip Pulldowns	4x12-15 (2 Wide Grip/ 2 Close Grip)
Barbell Row	3x12-15
Hammer Curl	3x12-15
Preacher Curl	3x12-15
Reverse Grip Triceps Extension	3x12-15
Parallel Bar	3x12-15

Beverly International’s SUPPLEMENT SOLUTIONS - How to Design Your Personalized Supplement Stack

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How to Design Your Personalized Supplement Stack

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Beverly International’s BLUEPRINTS FOR SUCCESS - Intermediate Gain Muscle and Lose Fat Nutrition and Training Plan for Men

Intermediate Nutrition Plan #1

No Nonsense Magazine Vol 23, #4

Intermediate Training Program #1

Some Helpful Training Tips

Beverly International’s BLUEPRINTS FOR SUCCESS Intermediate Gain Muscle and Lose Fat Nutrition and Training Plan for Females

Female Nutrition Plan #1

Figure Training Program #1

From Track Star to Powerlifter

No Nonsense Magazine Vol 23, #4

Diet & Nutrition Tips

My Daily Meal Plan

Cardio

Training schedule

Sample Training Program

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

A Short Q&A with Sydney

Back to Fitness - A Life-Changing Decision

No Nonsense Magazine Vol 23, #4

Nutrition

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In Closing

Earning My Bodybuilding Pro Card

No Nonsense Magazine Vol 23, #4

Nutrition

Training Tips

Experiment to find the training volume and frequency which results in your best gains. Study and try various methods.

Rest/recovery is a key element for muscle growth (that is why ZMA 2000 is such an essential part of my nutrition)

Each set should be performed so that you have 0-4 reps in reserve (RIR).

Take enough rest between sets to make sure that your recovery satisfies the following 4 limiting factors:

1. Has the target muscle recovered to do at least 5 reps on the next set?

2. Has the central nervous system recovered enough to remove it as a limiting factor to target muscle performance?

3. Has the cardiorespiratory system recovered enough to remove it as a limiting factor to target muscle performance?

4. Have the synergist muscles utilized in performing the exercise recovered enough to remove them as limiting factors to target muscle performance?

Newfound passion for bodybuilding turns 53-year-old into an unstoppable sensation

No Nonsense Magazine Vol 23, #4

My Why

The Spark

The Show

Presentation and Team Tips

Carrying the Torch

Afterglow

My Nutrition Advice

My Favorite Beverly International Supplements

Weight Training

Cardio

73 Years of Age, Completely Natural, and 3rd Place at the NPC Masters Nationals

No Nonsense Magazine Vol 23, #4

Diet & Supplements

Training Routine

Cardio

It’s All About Progression...Not Perfection

No Nonsense Magazine Vol 23, #4

Presentation Tips

In Closing

Nutrition and Supplements

Off-Season Cardio Schedule

Training Schedule

15 Pounds of Muscle and an IFBB Pro Card with Beverly International

No Nonsense Magazine Vol 23, #4

Competition Tips

Do your research. Learn the requirements for your division (weight, posing, suits, rules).

There’s no blanket time for how long each individual’s prep will be. Remember it’s how you look not a number on a scale. For in shape guys, I’d say 12 weeks would be a good target and for in shape ladies, I’d give them 20 weeks.

Along the way people will try to deviate you from your plan. It will seem like everyone in the gym is an expert. They’ll all have an opinion. Don’t let them distract you! Follow your plan all the way through.

In Closing

Nutrition