From Empty Nest To Natural Masters Figure Pro at Age 61

At a Glance: Candace Moon-Carlson

Age: 61

Occupation: Life Enrichment and Transport Driver for the elderly; NESTA Certified Trainer.

Family: Married with three sons, a daughter (my number one supporter and encourager), and two grandsons.

Current Residence: Flint, MI

Years training (total): 13

Height: 5'5"

Weight: Off-Season: 145, Contest: 123

Favorite Bodybuilding or Fitness Meal:  Salmon with asparagus and roasted sweet potatoes.

Favorite Supplements: UMP and my new favorite GH Factor. I recommend GH Factor for anyone over 35. It helps with leanness in the lower body. I definitely saw more definition and muscularity.

What would you say to someone who has never heard of Beverly supplements? The guidelines Beverly gives based on your goals, and financial situation is spot on. Start with Super Pak or FitTabs and UMP and build from there.

Music:  70's Funk for Workout.

Hobby or interests outside bodybuilding: I Love the outdoors! Cycling, kayaking, snowshoeing. I enjoy adventures with my new grandson, Gunnar; "Gunnar and Grandmas Adventures."

Words to live by: "You are never too old to set another goal or to dream a new dream" C.S. Lewis


I have always been an active person and have enjoyed playing all kinds of sports. When my children were younger, I ensured they were involved in activities and sports, making me-time less important. My enjoyment came through their accomplishments, and "to an extent," I became sedentary. It was not until my daughter's senior year in high school, when I went to her powerlifting tournament, that my interest was piqued to begin weightlifting and get healthier, so I joined the gym.

Some say it was how I prepared myself for my "empty nest." I started with three days of cardio and played around with the weights. I realized that was not enough to lose weight and get healthy, so I slowly started adding a few more days. One Sunday, a group of gym goers came in for competition posing practice. I watched with curiosity and knew if I had to put on a suit, I would work hard to lose the weight. At the time, I had no intention of competing. I hired a trainer and saw how my body was transforming into a more muscular me, a healthier me. Within seven months, I competed in my first bodybuilding show in both the masters and open categories. I mentally and physically felt invigorated with two first-place trophies, and my journey into bodybuilding was now solidified at the age of 49.

In my second year of competition, I was approached by a judge who discussed my strengths and weaknesses. He asked about my supplements and suggested I try Beverly International products. I felt well informed by the explanations of the product he gave me and did some additional research. I started with a few items and could see and feel the results. I now use Beverly supplements exclusively. (The UMP protein mixes so easily in bottled water. It isn't gritty, has no aftertaste, and the flavor is spot on.)

Now I have been competing for over twelve years. I started in bodybuilding, transitioned into physique, and am currently competing in figure. I continually brought a better me to the stage in those years with each subsequent show. I have been with my trainer, IFBB Pro John Simmons, for most of my journey. He keeps me on course and helps me reach every goal I set. I also became NESTA certified to educate myself and make a difference in others' lives.

I was fortunate enough to teach and train Silver Sneaker classes. The benefits of exercising were proven in many ways when working with my clients: from lowering blood pressure to being off certain medications to just feeling better, which has inspired me!

In 2015, I hung up my suits and was done competing. I felt it was time to enjoy other physical activities like kayaking, biking, and some fun CrossFit and running events. When COVID hit in 2020, everything changed. The gyms closed, my mental stress grew, and the fear of being a statistic overwhelmed me. I could let it take me over or change my perspective on life. I enjoyed the gym; I enjoyed having goals and dreams; I enjoyed being strong, and I enjoyed my friends and family. I wasn't about to quit. I wanted to be an inspiration to women and the elderly and practice what I preached. In late 2020, I decided to step on stage again and not set limits on myself because of my age.

In 2021 I qualified for a National Masters show. Since I do not use performance-enhancing drugs, I knew the odds were against me, and I did not come home a Pro. But I felt all my hard work
and diligence had paid off, and I came home with even more intensity and focus. Fortunately, I saw that the United States Bodybuilding Federation (USBF) was holding a drug-free show in my area, the Detroit Muscle. It gave me another chance to prove I was "independently strong" and go for Pro status on my terms. In October 2021, I became a Pro.

My journey, by no means, was empty. Family and friends surrounded me. The Lord blessed me with health, strength, and the ability to follow my dreams and passions.

I look forward to future contest seasons and plan to continue to use all the tools provided along the way, including Beverly International supplements. I also plan to continue to have dreams and goals and be an inspiration to all as a natural athlete.

Contest Meal Prep and Supplement Schedule

Early AM
GH Factor

Meal One

3 muffin omelets (1 egg, 3 egg whites, spinach, and mushrooms), ¹⁄₂ cup steel-cut oats with ¹⁄₂ scoop UMP

Fit Tabs, Ultra C, Quadracarn, 7-Keto MuscLean, Muscularity & Lean Out

Meal Two
UMP or 2 UMP Protein Pumpkin Muffins (see sidebar for recipe)

Meal Three
6oz of chicken breast, 1 cup rice

Quadracarn, 7-Keto MuscLean, Muscularity & Lean Out

Meal Four
6oz cubed chicken breast, 1 cup cucumbers, ¹⁄₂ cup cherry tomatoes

Meal Five
6oz salmon or white fish, 1¹⁄₂ cup asparagus or green beans

Quadracarn, Muscularity & Lean Out

Meal Six
UMP Protein shake or pudding

My meal prep is on Sundays and one day in the middle of the week. I cook my steel-cut oats, put them in muffin tins, and freeze them to save time in the morning. I also do this with my veggie omelet (no cheese).

UMP Protein Pumpkin Spice Muffins

2 eggs
¹⁄₂ cup almond milk
¹⁄₂ tsp baking powder
¹⁄₂ tsp allspice
¹⁄₂ tsp salt
1 cup canned pumpkin
1 tbsp honey
¹⁄₂ tsp cinnamon
¹⁄₂ tsp nutmeg
1 scoop UMP Vanilla

Preheat the oven to 350. Mix wet ingredients first, then add dry. Spray a muffin pan and bake for 25 minutes. Cool. For extra flavor, throw some walnuts on top before cooking.

My Training Schedule

I use fairly difficult weights on the last couple of sets but make sure that my form is spot on. As an older woman, I don't want to cause injury by emulating a young, foolish me and lifting too heavy. Recovery is more challenging as we age. I mentally focus on each set.


Monday: Chest & Abs
Bench Press 4x15
Incline Dumbbell Press 4x15
Incline Dumbbell Flyes 4x15
Decline Cable Flyes 4x15
Pushups 4x15
Captain's Chair Leg Raises 3x20
Abs Mat Sit-ups 3x20
Russian Twist 3x20

Tuesday: Back
Assisted Pull-Ups 4x10
DB Row 5x15
Wide Grip Pulldown 4x15
Cable Face Pulls 4x15
Straight-Arm Pulldown 4x15
Bent Rows 4x15

Wednesday: Legs
Leg Press 5x20
Sumo Goblet Squat 4x1-2 minutes
Walking Lunges 4x20
Leg Extension 4x15
Leg Curl 4x15

Thursday: Shoulders & Abs DB Press 4x15
Forward Raise 4x15
Lateral Raise 4x15
Upright Row 4x15
Incline (weighted) Sit-ups 3x25
Leg Raise 3x25
Plank 3x40 seconds (plus)

Friday: Arms
Triceps Kickback & Biceps Curl (warm-up) 4x20
Barbell Curl & Skull Crushers 4x20
Incline DB Curl & Triceps Pressdown 4x15
Preacher Curl & Bench Dips 4x15

Saturday: Legs
Deadlift 5x15,12,10,8,5
Good Mornings 4x20
Calf Raise 4xmax
Thrusters 4x15
Reverse Hack Squat 4x20
Leg Curl 4x20

Sunday: Rest or Make Up Day


I am one of those people who would prefer lifting over cardio. At the beginning of prep, it's always a challenge to get it in, and let's be honest, sometimes we are just too tired at the end of a work day. Off-season, I do 45 minutes; during contest prep, I do an hour. I switch my equipment from the stair stepper, treadmill, elliptical, and bike. (I have a trainer for my road bike that I use inside for the winter).  

Presentation Tips

Practice, Practice, Practice. I do 5 minutes of posing early every morning. I have hired a posing coach in the past. I also go to local posing clinics. Even though I don't like watching myself, I will videotape myself, critique it, and run through it repeatedly until I feel I have everything covered.

Gain Muscle as You Lose Fat with this Rare Supplement Technology!

Learn how you can begin using MASS Aminos today to build and shape your ideal physique, faster.

Used correctly, MASS Aminos can produce visible improvements to your body in a fraction of the time you might otherwise have to wait.

There are plenty of supplements that can help you “bulk up”. But how often do you encounter one that makes it easier for you to gain lean muscle as you drop inches, or even pounds, of fat? In fact, simply by adding MASS AMINO ACIDS tablets (MASS Aminos) to their diet and training regimen, many Beverly International clients have been able to do precisely this. Now you can, too.

What is it?

  • MASS Aminos is an advanced amino acid nitrogen technology used by natural physique athletes to support the building and preservation of lean muscle mass.
  • MASS Aminos is available in a bottle containing 500 tablets.

What kind of benefits can I expect from Using MASS Aminos?

  • Increase in muscle mass: Mark S. from Louisville, KY took MASS Aminos and ULTRA 40 (discussed below) “around the clock” –with meals, in between meals, and when he woke up in the middle of the night. In a year, he gained 10 pounds and was harder and leaner than ever.
  • Decrease in body fat: The fact that Mark gained 10 pounds yet was harder and leaner is a clear indication that he gained muscle while losing fat. Others have done the same, even while enduring the rigors of pre-contest dieting (see “Who is it ideal for?”, below). IFBB Fitness Pro Julie Lohre says that MASS Aminos is a pillar of her supplement routine for building a sexy, fit body.
  • Muscle preservation (anti-catabolism): Ian King of feels that MASS Aminos is the best all-around solution to protect your hard-earned muscle against the transient catabolic effects produced by exhaustive training and strict dieting.
  • Increase in strength, faster recovery: O.C. Cleare, of Bodies in Motion in Clovis, NM, gives clients MASS Aminos stacked with ULTRA 40 and a Beverly protein. According to O.C., everyone who has been put on this stack reports feeling stronger and leaner than ever in just a couple of weeks.

What makes MASS Aminos different?

  • MASS Aminos may be the only product of its kind. It is a custom tablet formulation made exclusively for Beverly International. The chief ingredient is a partial hydrolysate of casein.
  • MASS Aminos contains peptide-bonded amino acids (PBAAs). These are peptides consisting of 4-8 amino acids. Scientific studies provide evidence which indicates that PBAAs are ab-sorbed rapidly and deliver as much as DOUBLE the anabolic power of regular food!

Who is it ideal for?

  • MASS Aminos can be taken by anyone who is trying to gain or preserve lean muscle mass, or enhance recovery.
  • NOTE: This isn’t just an “off-season” supplement! A National Physique Committee (NPC) vice-chairman used MASS Aminos pre-contest to preserve muscle while getting his body fat down to an unbelievable 2.8%. He won his class!

When should I use it?

MASS Aminos are ideally taken:

  • With meals.
  • During training.

How much should I take?

For maximum results:

  • Take 1 tablet per 10 lb of bodyweight per day.
  • Divide your daily allotment of tablets into smaller doses.
  • Take each dose with meals & while working out.
  • Example: A 180-lb athlete would take 18 tab-lets per day. This allotment might be divided into 4 tablets with each of 3 meals (12 tablets total) plus 6 tablets while working out.

What can I stack MASS Aminos with for even faster results?

  • MASS Aminos can be combined with any other Beverly International product.
  • Perhaps the most impressive results have been reported when MASS Aminos is combined with ULTRA 40 100% Argentine Beef Liver tablets. ULTRA 40 acts like a turbo-charged vitamin B complex with blood-building benefits that boost your energy, endurance and stamina inside and outside the gym.

Beverly International's Iron Clad Guarantee

Every single Beverly International product is protected by our IronClad Guarantee. If you aren’t completely satisfied within 60 days, let us know it. We’ll give you a full 100% refund.



Ryan Stanton is an IFBB pro and can pose with the best of them - 365 days a year. Here he shares his trainer story about Pete Polverini. Ifbb_ryanstanton

I met Pete Polverini a couple of years ago at the gym. Pete has been training for over 25 years, and he and I would trade stories. I found out he still holds the bench rep record for 225lb at Otterbein College, where he played football and later was invited to train at Westside Barbell in Columbus. While in Columbus, he was introduced to Beverly supplements at World Gym (currently Metro Fitness), where he trained for many years under the guidance of JM Blakely.


Pete traveled around the globe between 120-140 days per year for a medical device company, and this global traveling lifestyle had taken a significant toll on his health. When the pandemic hit and travel was restricted, Pete had turned 40 and was on a mission to get back in top physical condition. He began training with me to get healthier and transform his body. My first steps were to design a Hi-Lo Carb diet and slowly reintroduce him to Beverly supplements. We have been shooting for 1-2 lb of fat loss a week. To date, his weight has come down from over 300 at his heaviest and sits at 228 at the time of this writing.

The macros for Pete's hi-carb phase averaged 3,450 calories, 275 grams of protein, 475 grams of carbs, and 65 grams of fat. The lo-carb phase averaged 2,550 calories, 205 grams of protein, 250 grams of carbs, and 50 grams of fat. Here's a sample of a lo-carb day diet.


Breakfast: Oats with UMP protein and raspberries

Snack: Hard-boiled eggs and an apple

Lunch: Sirloin steak, sweet potato and spinach salad with vinaigrette dressing

Snack: UMP Protein shake and walnuts

Dinner: Ground turkey and marinara sauce with veggies


We slowly reintroduced Beverly Supplements, starting with UMP Protein and Glutamine Select. We have now added Quadracarn and ZMA 2000 to increase testosterone and for nighttime recovery. Pete also takes Creatine Select and Muscle Synergy to retain muscle mass, fuel, and repair his body while losing fat.

Congratulations on your success, Pete!


Fast-Up take 1-3 caps before training or whenever you need to lift your energy, mental performance, or mood quickly. (If you haven't tried Fast-Up, you should. I take it every day.)

Uplift take 1–2 scoops before training. Up-Lift is the caffeine-free, zero-crash, zero-jitters, non-habit-forming, you-can-take-it-day-or-night pre-workout formula.

Muscle Mass taking 5 tabs at the start of your workout and 5 more tabs every 20-30 minutes is a super-effective method for keeping the lean muscle tissue you have and helping you build more. In fact, it's the most effective formula you will ever find.

7-Keto MuscLean is primarily used for fat loss, but many clients take 1-3 capsules pre-workout for energy (don't use at the same time as Fast-Up.)



At Beverly, we've experienced a lot of the crazy stuff happening in the world. We've done the best job possible during this crazy time. Covid swept through the company a few times, which slowed our roll. Our Beverly Advisor Team still personally answers your phone calls, and we respond to emails daily. We fill every order quickly and with a high level of accuracy! We may not be surgeons, but we have checklists just like them to strive for that kind of accuracy and precision.

Our Shipping Costs have all gone up, but we have not passed the increases on to you. In some cases, their service has not met our expectations. We apologize for any inconvenience. We want you to get your products as promised!!


Our Labs and Supply Chain have also encountered challenges. During the past year, we've had to work around lid shortages, bottle shortages, ingredient shortages, bottle seals and scoop shortages, even shortages of people power at the labs, and significant employee turnover. Covid did a number on our economy, that's for sure. We've been issuing Purchase Orders (POs) 6 – 9 months in advance to overcome these issues. It's difficult to predict sales that far in advance, and we don't want to accumulate too much inventory. We pride ourselves on moving FRESH products out the door with FAST and FURIOUS momentum. We had a few fleeting out-of-stock times, but we should be looking pretty good over the next few months. Our product costs have increased, but we have done all we can to not pass the increases on to you.

Our Social Media has been moved back in house. No one knows US, like US. If you are like me, you want take-aways… practical info, knowledge, how-to's, recipes, training, and the good stuff that helps you get better and stay motivated. We've noticed a lot more engagement since we've taken control, and we thank you all so much for that. Unlike many companies, we do not pay influencers or professionals to take staged photos of our line and pretend to use them. We've been taking REAL LIFE photos of our products and recipes. It's way better to see the real deal rather than something prepped so that you can see a pretty photo. That seems fake to me. Beverly has always been about REAL RESULTS for REAL PEOPLE. I still think REAL IS BETTER. We are all about being REAL and transparent. Hence, NO NONSENSE.


If you're in the area, our Walk-in Product Pick-up area is open again. You'll meet our two newest Team Beverly members, Cole Rankin and Patti Laughlin. We are so happy to have them! They are doing a great job for you.





Blend 1 scoop UMP Vanilla or Angel Food Cake with 6oz Sunkist Orange (or other orange-flavored drink)

2 fresh orange slices

2oz almond milk, or your choice of milk

1 tsp almond butter (I use the powdered version)

A handful of ice

The Little Known Secret Weapon That Produces Amazing Results For Thousands of Drug-Free Bodybuilders!

The Natural Protein Source Serious Bodybuilders Take to Forge Their “Bodies of Iron”

Everyone’s looking for an edge. Sure, a few modern-day supplement discoveries have provided incredible boosts for today’s bodybuilders, creatine for example, but if you constantly search for the silver bullet supplement, you’ll only wind up with holes in your wallet. Years of experience have revealed a few time-tested basics of good bodybuilding nutrition. Knowing about protein and aminos is common knowledge, but there’s another equally powerful, although less popular supplement, known as desiccated liver – AND strength, size, and endurance all typically increase after adding a quality desiccated liver supplement to your diet.
Liver tablets have been a mainstay of bodybuilding almost as long as the sport itself has existed. Stories from the old timers are filled with examples of phenomenal gains they made on liver tablets. This is still one of the most potent training aids a bodybuilder can use.

Classic Research Study Verifies Liver Extract Boosts Strength, Endurance, Performance - - And Resistance To Stress And Disease.

It was 1951 when Dr. B.H. Ershoff took three groups of lab rats and fed them controlled diets for a twelve-week period. Group one ate a basic diet fortified with vitamins and minerals. Group two ate as much as they wanted of the same diet plus B vitamins and brewer's yeast. Group three ate the basic diet but had 10% desiccated liver added to their rations. Then the doctor placed the rats one by one into a drum of water, out of which they could not climb. Therefore, it was either swim or drown. The rats in Group One swam an average of 13.2 minutes, Group Two, an average of 13.4 minutes. When the experiment finally was concluded…Group Three rates were still swimming! Group Three swam almost 10 times as long. No other supplement we know has even come close to liver for improving endurance. Since then the reports of people whose strength, muscle mass and endurance have skyrocketed (since using desiccated liver) have been as countless as the stars in the sky.

Ultra 40 – Beverly’s Form of this Most Potent Natural Bodybuilding Aid

Not all desiccated liver is what it says it is. When Beverly set out to formulate our liver supplement, Ultra 40, we had to improve upon an already proven winner. We started with the “best of the best” - the highest grade AAA purified Argentinean liver concentrate. Why? The Argentine government will not allow their beef herds to be contaminated with DES steroids, growth hormone or pesticides. Back before steroids, bodybuilders were taking 7.5 or 10-grain tablets and swallowing 1000 tablets a week was very common, (that’s 100 plus a day!). So our next move was to use technology to increase the potency packed into every tablet, because no-one wants to swallow 100 pills a day! Then we worked until we had a formula that contains only trace amounts of fat and cholesterol. What we created had FORTY-FIVE TIMES THE NUTRITIONAL VALUE of whole beef liver AND all the nutrients and enzymes of raw liver, PLUS - all the essential amino acids to pack on muscle - but none of the toxins or fats found in whole beef.

A plethora of nutritional factors occur naturally in liver:

  • High quality protein and amino acids
  • Blood building heme iron (the form absorbed best by the body without toxic buildup)
  • Energy modulating B-vitamins including B-12 and Folic Acid
  • Nucleic acids (RNA/DNA) for proper amino acid utilization and cell growth
  • Fat metabolizing lipotropics (choline and inositol)
  • Antioxidants Co Q10 and selenium
  • Minerals such as phosphorous, copper, zinc, and GTF chromium (insulin regulator)
  • Anti-fatigue and growth factors such as cytochrome p-450.

How Ultra 40 Will Work For You...
Beverly’s Success Formula

A secret at Beverly International that produces more champions than anything we’ve seen is definitely the combination of taking Ultra 40 Tablets and Mass (our amino acid tablets) at each meal. The addition of only four Ultra 40 tablets and four Mass tablets per meal for five meals per day can make a tremendous difference in your physique.

This simple-but-effective supplement program will add up to sixty-five grams of the highest quality protein to your daily intake. The addition of this protein at each meal can have a very positive effect on your hormonal response to eating (more muscle building and fat burning hormones; and less fat storing hormones are produced). Over three months time you will have ingested almost 6000 grams of additional protein, and 24,000 calories of the highest quality nutrients available.

Since it takes approximately 3500 additional calories to gain one pound of bodyweight, dividing 24,000 by 3500 results in a net gain of approximately seven pounds more than if you hadn't taken the Ultra 40 and Mass. It’s no wonder Beverly clients who compete naturally are coming into their contests leaner, yet 5 - 10 pounds heavier than before taking Mass and Ultra 40!

Here’s How to Take Ultra 40 For Best Results

The amount of Ultra 40 that you should take depends on your level of training and energy needs. Beginners can start at six tablets per day (two per meal), and intermediates should take no less than six liver tablets per meal over three meals or 3 - 5 tablets per meal over 5 - 6 daily meals. Start with 1 - 2 per meal and every week add an extra tablet until you reach the desired level. Advanced bodybuilders make fantastic progress on 30-40 liver tablets per day over periods of time. We suggest women take 9-18 tablets per day.

Advanced muscle-building tip: also a favorite trick of Vince Gironda. Take 2-4 Ultra 40 liver tablets and 2-4 Mass peptide-bonded amino acid tablets on the hour (or even every half hour) throughout the day. Clients have reported muscle gains of 1-2 lbs a week using this method.

These amounts allow you to take in tremendous amounts of protein and nutrients without large amounts of food. You should build up gradually to this amount to avoid upsetting your digestion. While desiccated liver is not considered the cure-all it once was by bodybuilders, it has proved time and again invaluable in breaking through those sticking points in your strength as well as contributing to improved energy flow on a restricted diet. In short, Ultra 40 delivers results.

If You Can Only Take One Supplement It Should Be Ultra 40

You know to build muscle it’s imperative that you intensify your rep and set efforts in the gym. But it’s truly the other 23 hours of nutrient loading outside the gym that determines whether or not you’ll make the gains you’re after. If you’re seriously interested in getting the most out of your training stick with the basics of good bodybuilding nutrition and that means Ultra 40.

Ultra 40 is the staple of any good nutrition program and with 500 per jar; you just can’t find a better value…ALL WITH GUARANTEED RESULTS! For added recovery, increased strength, and increases in lean muscle mass, call today and try Ultra 40 for yourself at 800-781-3475.

Desiccated liver contains nucleic acids for proper amino-acid utilization, a growth factor and an anti-estrogen factor, that keeps testosterone levels high, and is also a great anti-toxin. - Vince Gironda, the "Iron Guru"


My Men’s Physique Success Plan

At a Glance: Shaun Canoy

Age: 33

Occupation: OCB Men’s Physique Pro, Online Physique Posing Coach, NC Real Estate Agent, and Online Fitness Consultant

Current Residence: Greensboro, NC

Years training: 19

Height: 5'11"

Weight: Off-Season: 190's, Contest: 160's

Favorite Bodybuilding Meal: Steak with Russet Potatoes

Favorite Supplements: Super Pak, UMP, Creatine Select, and Ultra 40

What would you say to someone who has never used Beverly supplements before? Start with UMP; it tastes great!

Music: Depends on the setting, but mostly anything with a good beat.

Most Inspiring Book: Courage Is Calling - by Ryan Holiday

Hobby or interests outside bodybuilding: Traveling to different countries, reading, and fishing.

Words to live by: “Prepare for what’s difficult when it’s easy.”

Instagram: @shauncanoy



Growing up, my mother always encouraged me to get outside of my comfort zone and stay active. Sports have always played a role in my life in some way or another. At the age of 14, I discovered my passion for weight training. As a kid, I was always skinny, so the idea of lifting weights and gaining some muscle sounded great to me. After high school, I started fighting in the ring as a kickboxer going undefeated for 3 years.

After a successful journey in kickboxing, I continued weight training in the gym. As time passed, my friends in the gym encouraged me to enter a Physique Competition. At first, I had no interest but eventually gave in and pursued my first show in 2015. In 2016, I began my natural bodybuilding career in the OCB. Since then, I’ve become a top-ranked pro in Men’s Physique, placing 2nd Overall on two occasions at the OCB Yorton Cup.

My success opened many doors in the fitness industry, including becoming a physique posing coach and fitness model. I’ve been able to help hundreds of online men’s physique posing clients worldwide.

Now, I’d like to share my Men’s Physique Success nutrition, supplement, training, and cardio plans.


Diet (approximately 16 Weeks Out)

Contest Prep Diet
6 meals per day

Meal One
1 whole egg, 8 egg whites, 3/4 cup oatmeal

Meal Two
6oz ground turkey or chicken breast, 1 cup green beans or broccoli

Meal Three
6oz ground turkey or chicken breast, 1 cup white jasmine rice, 1 cup green vegetables

Meal Four
6oz sirloin or filet, 1 cup (green vegetables), 5oz russet potatoes

Meal Five (Post-Workout)
2 scoops UMP Vanilla mixed with Creatine Select. (Combining the UMP Vanilla and orange-flavored Creatine Select makes it taste like a Creamsicle!)

Meal Six
5oz chicken breast, 1 cup any green vegetables, 5oz sweet potato


When preparing for a bodybuilding competition, supplementation is a necessity, and it is a top priority for me to have supplements that are safe from banned substances. That’s why I use Beverly International. No matter how many accomplishments you have in life, you don’t have anything without your health; it’s very important to be conscious of what you are putting in your body.

Super Pak with meal #2

Take 2 scoops of UMP mixed with 1 scoop of Creatine Select – Orange flavor for post-workout shake no later than 30 minutes (post-workout) for recovery and growth.

Ultra 40 4 tablets with meals #3 and #6

Mass Aminos 4 tablets with meal #5

Training Schedule

I’ve always trained a minimum of 5-6 days a week, and I like to hit my weaker muscle groups twice a week if possible. My coach recently set a goal for me to put on as much lean muscle mass as possible, especially in my chest and back. The following is an example of my current training routine.

Workout 1: Chest/ Triceps/ Abs

DB Bench Press
Incline DB Press 5x10
Cable Chest Flye 4x15
Triceps Pushdowns 5x10
Skull Crushers (using EZ curl bar) 4x10
Cable Triceps Extensions 4x12-15
Lying Leg Raises 3x15
High Cable Crunches 3x15

Workout 2: Back/ Biceps

Pulldowns (Wide Grip) 5x12, 1x to failure
DB Rows (single arm) 3x10
Cable Rows (wide grip) 5x12
Cable Curls (straight bar) 3x12, 1x to failure
Hammer Curls 4x12
Incline DB curls 3x15

Workout 3: Legs

Squat Simulator Machine 5x10-12
Hack Squat Machine 5x10-12
Calf Raises 4x20
Hamstring Curls 4x15
Walking Lunges 3x20 steps
Leg Extensions 3x12, 1x failure

Workout 4: Shoulders/ Abs

Seated DB Shoulder Press 5x10
Seated Lateral Raises 5x10
Standing DB Rear Delt Flyes 3x15
Hanging Leg Raises 3x10
Hanging Knee Raises 3x10

Workout 5: Chest/ Biceps
Pec Deck Machine 4x12
Incline DB Press 6x10-15
Incline DB Flyes 4x10-15
Pushups 4x20
EZ Curl 4x10-12
DB Hammer Curls 5x12
Incline DB Curls 3x15

Workout 6: Back

Lat Machine Pulldown (Wide Grip) 5x10-12
Hammer Strength Row Machine 4x8-12
Shrugs 3x15, 1x failure
Barbell Rows (Overhand Grip) 4x8-12


I like to keep my cardio training between 20-30 minutes 5-6 days a week. I usually like to do cardio after my lifting workouts. I feel that it is much more effective that way. I primarily use the treadmill or Stair Master and incorporate the interval training style method. If I want to speed up my fat-burning results, I will start doing early morning fasted cardio and lift later that day.

Presentation Tips

When I first began competing in Men’s Physique, I had no idea how important it was to have an experienced posing coach. Not only experienced but a coach with a track record of success. Posing is an art! I found out very quickly that not all poses work for everyone. After trying to mimic the poses I saw the pros do on YouTube, I realized I needed to find someone who had successfully competed in Men’s Physique and knew how to coach it.

Having an experienced posing coach isn’t enough. You must be coachable. Knowledge isn’t enough; you must apply the knowledge. You must be willing to listen to what your coach tells you to do and do it!

I like to practice my posing year-round, and as I get closer to my show, I practice 3-4 times per week, usually immediately after my workouts for 10-15 minutes.

Lastly, don’t be prideful. I consider myself a pretty good poser and have coached hundreds of Physique competitors worldwide on how to pose. But I will be the first to admit I have never prepared for any of my shows without having a posing coach.

In Closing

Nothing about me is self-made. I owe everything to God and the people he has brought into my life. Throughout my journey, I have learned how valuable it is to have a small circle of friends and mentors who inspire you to be better and support you along the way.

After taking almost four years off from competing as a Men’s Physique Pro, Beverly International supplements played a huge role in my preparation for my comeback this year. I honestly have never felt better preparing for a show. Bodybuilding has added so many amazing things to my life. The amount of work ethic, discipline, and mental strength that I have learned while preparing for five professional bodybuilding competitions has not only helped me grow as an athlete, but it has also helped me grow as an entrepreneur.

If you have a goal, don’t focus solely on the process; focus on the reward. You can do more than you could ever begin to imagine. Just get started!

Stay strong - Shaun

The Natural Protein Source Serious Bodybuilders Have Long Relied On.

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ULTRA 40 is a high-potency, all-around physique and performance enhancing supplement that can provide benefits to virtually anyone who trains regularly.

Word spreads fast on the Web. As a result, each day more men and women are realizing that ULTRA 40 is one of the most powerful physique and performance enhancers available. Testimonials from real-world ULTRA 40 users reveal that it provides a comprehensive range of benefits (hence, “all-around”). Moreover, it produces results that are immediately noticeable and highly satisfying. Many users consider ULTRA 40 to be one of the best sup-plement investments they have ever made!

All-around supplements like ULTRA 40 are rare indeed. (Another example of such a product is QUADRACARN.) Why? They require the use of expensive specialty ingredients. This makes them expensive to manufacture. Only if the benefits are impressive will customers pay for them. Like QUADRACARN, ULTRA 40 regularly passes the “benefits test” with flying colors. Before we dive into the details of this powerful formula, let’s take a brief look at the history of liver tablets.

Liver tablets: A nutritional treasure from the “pre-steroid” era!

ULTRA 40 is an ultra-premium beef liver tablet formulation. Before bodybuilding became largely a chemical affair (as with steroids, growth hor-mone, etc.), legends of the sport were supple-menting their training with liver tablets. The best of these liver formulations worked incredibly well.

Bodybuilding “gurus” like Vince Gironda and Rheo Blair compared liver tablets to steroids because of their profound physique and performance enhancing effects -without the side effects, of course. They recommended that bodybuilders consume up to 100 or more tablets daily. (Keep in mind some of these liver formulations were less concentrated than ULTRA 40.)

The secret to the all-around benefits provided by ULTRA 40 lies in the fact that liver tablets are more than just a source of highly usable protein. Each ULTRA 40 tablet is literally packed with an array of vitamins and other critical nutrients and growth factors capable of stimulating a wide variety of metabolic pathways including the build-ing of healthy blood and muscle cells, and much, much more.

ULTRA 40 details

What is ULTRA 40? ULTRA 40 is a 100% Argentine Beef Liver formulation. It is available in a bottle containing 500 tablets.

What are some of the benefits that I can expect from using ULTRA 40?

  • Greater energy, strength, stamina and endurance
  • Faster muscle gains
  • Increased muscle fullness
  • Better muscle pumps
  • Improved overall well-being (users report “feeling stronger and healthier”)

What makes ULTRA 40 different?

  • Derived from 100% Grade 1 Argentine Beef Liver. ULTRA 40 uses the highest grade of liver. It is obtained from grass-fed, pesticide- and hormone-free cattle raised in Argentina. The cattle are raised in facilities inspected by SENASA, which is the equivalent of the Unit-ed States Food & Drug Administration (FDA).
  • Contains heme iron. Heme iron is the most bioavailable form of iron in the diet. It is used by red blood cells to synthesize hemoglobin and muscle cells to synthesize myoglobin. Hemoglobin and myoglobin are proteins that help your blood and muscle cells “trap” oxy-gen for use in energy-producing pathways.
  • Contains no fillers. Each tablet is packed with physique and performance enhancing nutri-ents and growth factors. There’s no “fluff” in these tablets!
  • Unlike other liver tablets, ULTRA 40 is easy to digest and does not cause gas or stomach upset.
  • Popular with elite bodybuilders, some of whom have been using ULTRA 40 for decades to accelerate muscle growth and recovery.

Who is ULTRA 40 ideal for?

Being a high-potency, all-around physique and performance enhancing supplement, ULTRA 40 can provide benefits to virtually anyone who trains regularly or is returning to training after a layoff.

Athletes and workout enthusiasts of all kinds can use ULTRA 40 to accelerate their progress, including but not limited to:

  • Physique athletes (i.e. bodybuilding, figure, fitness, bikini)
  • Powerlifters and Olympic weightlifters
  • CrossFit
  • Military
  • Football
  • Basketball
  • Soccer
  • Baseball
  • Hockey
  • Cycling
  • Track & Field
  • Swimming
  • Volleyball
  • Running
  • Golf
  • Tennis and other racket sports

What are people saying about ULTRA 40?

The following ULTRA 40 reviews were recently col-lected from the Web:

Paulwilliamanthony writes: “I have had only 5 days use of ULTRA 40 and already feel the difference with much less fatigue, greater recovery and more get up and go.”

Velmtxmaz writes: “ULTRA 40 is a product that you do have to take the recommend dosage to feel the full effect, but the reward is worth all the pills you have to take. Everything from strength plus stamina/energy and a more fullness feeling of the muscles is your reward when you stay consistent with this product. I will always have this product on my list of essential supplements and would highly recommend anyone give them a try. Remember to take the recommended dose or you will not feel the benefits as well.”

Johnboyw:ULTRA 40 is the real deal. I usually don't respond to much of anything. Many, many pre-workouts gave little to no help. I started tak-ing ULTRA 40 at 1 tab per 10 lbs weight. Monday came and the workout was as usual. Wednesday came and the workout was phenomenal. I hit 10 reps on every set of every exercise, even when I upped the weight from last week. I couldn't fig-ure out what was going on. I thought maybe I just had a good day, but I have a stuffy nose and I got maybe 6 hours of sleep last night, if that. I couldn't figure it out and then it hit me. The liver tabs! That was the only thing that had changed. It wasn't a placebo effect either because I was expecting 0% increase in strength/energy. I went into the gym to-day hoping to meet or increase slightly what I did last week.”

SQBubble writes: “I'm on my 2nd bottle of ULTRA 40, and I will forever use this product. It makes you stronger, fuller, adds detail, and lets you control the weight better when you lift really heavy. I never thought such a simple product would help so much. I will always have some on my shelf. FYI, I take 18 tablets a day (3x6) on workout days and 12 tablets (4x3 or 2x6) on rest days. Get this if you want results.”

Dkwwood writes: “Cheap and conveniently sized tablets (they are actually easy to swallow) that can be taken with meals to boost nutritional quality. I take four or six with each meal depending on the protein content and my workout schedule.”

Mikedemeter writes: “I had the pleasure and privilege of working under Vince Gironda. There wasn’t a drug-free champ that didn’t live on liver tablets, eggs and digestive enzymes to maintain muscular density and vitality. Between meals, ULTRA 40 is an ideal addition –typically 20-30 tabs at a time. You all saw the results back then. Sow the same seeds, reap the same harvest.”

Alconcel4 writes:ULTRA 40 is an old school sup-plement that has stood the test of time. Energy is prolonged and recovery is rapid when taking the recommended doses. Tablets are smooth and easy to swallow. Highly recommended!”

What can I stack ULTRA 40 with?

MASS AMINO ACIDS: For those wishing to acceler-ate mass gains, a popular stack consists of ULTRA 40 and MASS AMINO ACIDS tablets. Users of this stack regularly report making lean, hard mass gains of several pounds in 6-8 weeks.

A sample supplement stack combining Mass and Ultra 40 might look like this:

  • Client: 180-lb Male
  • Goals: Add lean muscle size and strength
  • Optimum Ultra 40 and Mass Amino Dose:
  • 18 tablets daily of each Beverly Stack:
  • Breakfast: Super Pak, Mass (3 tablets), Ultra 40 (3 tablets)
  • Mid morning: UMP shake, Mass (3 tablets), Ultra 40 (3 tablets)
  • Lunch: Mass (3 tablets), Ultra 40 (3 tablets)
  • Post-workout or -practice: UMP shake, Mass (3 tablets), Ultra 40 (3 tablets)
  • Dinner: Mass (3 tablets), Ultra 40 (3 tablets)
  • Before Bed: UMP shake, Mass (3 tablets), Ultra 40 (3 tablets)

If your meals are not as regimented as those listed above, just take 6 Ultra 40 tablets and 6 Mass tablets with breakfast, lunch, and dinner. The key is to be sure to take 1 tablet each of Mass and Ultra 40 for every 10 lbs of body weight. Give it a try, your results are guaranteed – strength, stamina, and muscle size.


What else works well with ULTRA 40?

QUADRACARN: This is a top-selling supplement with men and women of all ages and backgrounds. The main reason why is that, like ULTRA 40, it is an incredible “all-around” product. QUADRACARN pro-vides a wide range of benefits including enhanced fat loss, muscularity, pumps, sexual potency, cogni-tive performance and more. Stacking ULTRA 40 with QUADRACARN is sure to produce incredible results!

If you’d like to stack Quadracarn with Ultra 40, it’s easy. Take Ultra 40 as instructed above and add Quadracarn this way.

  • Workout Days: 3 Quadracarn at Breakfast, 3 Quadracarn Pre-Workout, and 3 Quadracarn with Dinner.
  • Non Workout Days: 3 Quadracarn at Breakfast and 3 more with Dinner.

Beverly International's Iron Clad Guarantee

Every single Beverly International product is protected by our IronClad Guarantee. If you aren’t completely satisfied within 60 days, let us know it. We’ll give you a full 100% refund.


From Boston to Bodybuilding

At a Glance: Rob Rosenblum

Age: 62

Occupation: Owner of DKOTA Grizzly, a lifestyle clothing brand

Family: Wife, Mary Ann, and two children

Current Residence: St. Louis, MO

Years training (total): 5

Height: 5'8.5"

Weight: Off-Season: 178, Contest: 169

Favorite Beverly Supplements: Lean Out, 7-Keto MuscLean, and Density

Favorite Bodybuilding Meal: Egg whites, steak, spinach omelet w/ avocado + oatmeal and blueberries on the side.

What would you say to someone who has never heard of Beverly supplements? Beverly was around before the flash and hype of social media. Straightforward ingredients and packaging say a lot about the value of what's inside.

Music: Anything by Shinedown, Godsmack, Puddle of Mudd

Most Inspiring Book: The Last Lion by Winston Churchill

Hobby or interests outside bodybuilding: Landscaping, Corvettes, and fishing

Words to live by: "Life is not a dress rehearsal."


I was not athletic in my teenage years. I found running only in my 30s as I sought to get my weight down. I discovered that I loved the discipline, competition, and life-long friendships of a very accomplished group of men and women who often placed in their age groups and overalls in many endurance events.

My unexpected journey from endurance athlete to competitive bodybuilding began on Patriots Day, 2016, the third Monday in April, when I planned to be on the starting line for my fourth Boston Marathon at age 55. Instead, I was in my chiropractor's office choking back tears, frustrated at having to scratch my race, and, most of all, mad at myself for having failed my first attempt at rehabilitation for an L5/S1 disc injury one year earlier.

Dr. Matt Lytle was blunt; I was done running for a long time. This wasn't just a bad hammy strain or plantar fasciitis- both of which his care had healed. I'd joke that he had "kept the wheels on a vintage vehicle" through my decades of running. This time, though, I'd run myself right off the road.

Typical of many high-mileage runners who started running in the 90s- cross-training, proper recovery, and (though hard to imagine now) adequate nutrition were often afterthoughts. Want to run faster? Run more! That was the prevailing wisdom. I trained with a goal but didn't have a plan. The result: I failed to qualify for Boston in my first four attempts.

I needed a plan. (I needed to get faster- -faster than I got older.) By the time I made it to my first Boston Marathon in 2011, I had soaked up any nutritional, rehabilitation, and training guidance I could find. I started sipping BCCA's during runs, began taking Quadracarn (my first Beverly supplement), and routinely pounded Beverly UMP shakes at our post-run coffee gatherings (even bringing powder-filled baggies for the baristas to mix into banana smoothies).

Though I was knocking down lifetime running PRs, I was also running myself into trouble by increasing the demands on my aging body. I was ignoring signals. I was worn down and structurally out of balance, mashing on the gas pedal with a dashboard full of warning lights and bald tires.

That brought me to April 2016. Rather than prescribing only traditional, clinical PT, Dr. Lytle approved of working with trainers he knew had a complete understanding of disc injuries and could trust to structure a rehabilitative strengthening program given my current limits. When a chiropractor is in synch with trainers, you can be damn sure you've been hooked up with the best.

I needed a new plan. That's when I met Jared Fryman, a soft-spoken shaved-headed Marine who fills a doorway with his frame and always lights up the gym with a smile. Jared fully understood where my head was: I missed my running group, my intense cardio, and the structure and discipline of my marathon training. I'd fallen into the habit of cheering myself up with sugary treats and carbs. But without the miles to burn them up, I was closing in on 20% BF and doing nothing to preserve --much less add to-- the muscle mass I'd burned in some 24,000 miles of running.

Jared said, "Rob, I think you could change your body composition if we switch up the cardio mix and clean up your diet." He detailed a nutrition plan that started with a painful three-week "sugar detox," which quickly transitioned to a familiar muscle-building, six meals per day nutritional program. Jared recommended additional Beverly supplements and structured a lifting and cardio plan. (detailed nearby)

Without mentioning the words "bodybuilding" or "competition," Jared set me on a course for success. Always a good Marine, he knew where this mission was headed way before I did.

The upper body changes came pretty fast. Legs? Well…not so much. I would joke that my leg and glute muscles were "road kill that I'd left on the marathon course between Hopkinton and Boston." My initial squat program began with an empty bar and a bottom range limited to an 18-inch red stool, topped by a blue pad and a thick 45lb plate. To that point, I had never done a single loaded back squat in my life!

I was gradually able to jettison the blue pad, then the plate, and add load. The key was a balanced progression, alternating weeks of either increasing range or poundage.

By May of 2017, I started looking for my first physique event. Putting up the entry fee and having a target date gave me that same long-range mental focus as completing the dozens of race entries as a runner. We settled on a natural NPC Midwest event in a small venue. Jared knew it would be comfortable and a confidence builder.

While on stage, I recall Jared screaming, "squeeeeze!" I took first place in Masters divisions and novice while experiencing my first pose down. Up until this point, bodybuilding was just another challenge, something to do until I could run again.

But not now. With mixed emotions, I said goodbye to the runner who wanted to shave minutes off his PRs. Now I wanted to keep my new gains ….and add more.

I added Ultra 40 and Density and noticed I looked much fuller during subsequent contest preps. Muscle Synergy became a pre-workout favorite along with the daily Quadracarn, Lean Out, and 7-Keto MuscLean combo.

I'd noticed Jared's sword trophies from Kentucky Muscle and, typical of runners who suffered for the glory of a competitor T-shirt or race medal "bling," I knew I wanted one of those swords.

Gains were painstakingly slow for the next four years as I entered various contests. But by the time I walked on stage for my first Kentucky Muscle in 2021, I'd gained 8 lbs. of muscle.

That year, Master's Classic Physique was only one class, 35+. Right then, I knew my chances at placing would be a long shot, but that just fired me up even more. No surprise I finished near the bottom in Classic. Happily, I crossed over to Physique and brought home my first swords for 60+ and novice.

I wanted to give Classic Physique another go. We worked hard for another year and also focused on posing. I returned to Kentucky Muscle in 2022. This time, the master's group had 60+ and 50+ divisions where I earned 1st and 4th place swords.

Mary Ann, my wife of 38 years, thought my running group and I were crazy with our 5 am, rain or shine training. Now she knows bodybuilding is a different kind of crazy commitment.


Diet (approximately 16 Weeks Out)

Saturday / Sunday / Monday
Meal 1: 2 whole eggs, 1c egg whites, 3oz avocado, 1 c spinach, ¹⁄₂c berries, ¹⁄₂c oatmeal
Meal 2: 7oz chicken, 1c quinoa, 1c zucchini
Meal 3: Protein shake with banana
Meal 4: 7oz chicken, ¹⁄₂c jasmine rice, 1c green beans, ¹⁄₄c almonds
Meal 5: 7oz chicken, ¹⁄₂c quinoa, 1c carrots, 10 pecan halves
Meal 6: 7oz chicken, 2c mixed salad, 1 tbsp olive oil, ¹⁄₂ red pepper

Tuesday / Wednesday / Thursday / Friday
Meal 1: 6oz steak, ¹⁄₂c spinach, ¹⁄₂c mushrooms, ¹⁄₂c berries, ¹⁄₂c oatmeal
Meal 2: 7oz chicken, 1c quinoa, 1c zucchini
Meal 3: Protein shake with banana
Meal 4: 7oz chicken, 1c jasmine rice, 1 red pepper
Meal 5: 7oz chicken, ³⁄₄c quinoa, 1c carrots
Meal 6: 7oz turkey or chicken, 7oz sweet potato, 1c green beans


3 Quadracarn and 3 Density: Meals 1, 3, and 6. These are my Beverly "go-to's."

Lean Out: 1-2 capsules with every meal.

7-Keto MuscLean: 3 capsules with Meals 1 and 3, this combo of Lean Out & 7-Keto MuscLean significantly helps with cravings as calories decrease.

Ultra 40: Give yourself time to work up to dose as directed for your weight 1 tablet per 10 pounds of body weight), split over 4 to 5 meals. I always felt I looked fuller even on low-carb cycles.

Muscle Synergy: Sip during workouts - a great pump.

ZMA 2000: 3 capsules before bedtime.

Pre-Contest Diet (8 Weeks Out)

Sunday / Monday
Meal 1: 2oz chicken, 2 whole eggs, 4oz avocado, 1c spinach, 1 grapefruit
Meal 2: 7oz chicken, 7oz sweet potato, 1c green beans
Meal 3: Protein shake with 1 c berries, almond milk, plus ¹⁄₄c almonds
Meal 4: 7oz turkey breast, 1c jasmine rice, ³⁄₄c carrots Meal 5: 7oz cod, 7oz red potato, ¹⁄₂ red pepper
Meal 6: 7oz chicken, 2c mixed salad, 1 tbsp olive oil, ¹⁄₂c jasmine rice

Tuesday / Wednesday
Meal 1: 2oz chicken, 2 whole eggs, 1c spinach, ¹⁄₄c oats, ¹⁄₂c blueberries
Meal 2: 7oz chicken, 5oz sweet potato, 1c green beans
Meal 3: Protein shake with 1c berries, almond milk, plus ¹⁄₄c almonds
Meal 4: 7oz turkey breast, ¹⁄₂c jasmine rice, ¹⁄₂c carrots, 4oz avocado
Meal 5: 7oz cod, 7oz red potato, ¹⁄₂ red pepper
Meal 6: 7oz chicken, 2 c mixed salad, 1 tbsp olive oil, ¹⁄₂ c jasmine rice

Thursday / Friday / Saturday
Meal 1: 3oz steak, 2 whole eggs, 1c spinach, ¹⁄₄c oats, ¹⁄₂c blueberries
Meal 2: 7oz chicken, 3oz sweet potato, 1c green beans, ¹⁄₄c almonds
Meal 3: Protein shake with 1c berries, almond milk, plus ¹⁄₄c almonds
Meal 4: 6oz lean steak, 1c carrots, 4oz avocado
Meal 5: 7oz cod, 1c cucumber, ¹⁄₂ red pepper
Meal 6: 7oz chicken, 2c mixed salad, 1 tbsp olive oil, ¹⁄₂c jasmine rice

Periodized Workout Program

Here is an example of the periodization lifting plan that my trainer, Jared Fryman, outlined:

Monday: Chest, Mid-back, Rotator cuff
Tuesday: Quads, Adductors, Calves
Wednesday: Functional cardio (Offseason), HIIT (In season)
Thursday: Shoulders, Lats, Rotator cuff
Friday: Hamstrings, Abductors
Saturday: Arms, Abs
Sunday: Rest (Posing in season)

My workout is divided into 3-week phases. I go through each phase 1 to 2 times before going on to the next phase.

Phase 1

Week 1
Primary lifts 3x15x12x10
Secondary lifts 3x15x12x10
Emphasis, Stability (Earthquake bar is great to use, band work)

Week 2
Primary lifts 4x12
Secondary lifts 15x12x10
Emphasis Negatives 3x8

Week 3
Primary lifts 12x12x10x8
Secondary lifts 3x15
Emphasis Drop sets 3 sets, start at 90-95% of lift, drop 20% each set

Here is an example of a chest and mid-back routine for Phase 1, week 3:

  • Warm-up Rower for 5 minutes, band work for shoulders, then warm-up sets @ 50, 60, 70% working weight for primary lifts
  • Dumbbell Rows 12x12x10x8
  • Machine Chest Press 12x12x10x8
  • Machine Row Drop Sets, 3 drops each set for 3 sets. Fifteen seconds of rest between drops. Ninety seconds rest between sets.
  • Chest Press Drop Sets 3 drops each set for 3 sets. Fifteen seconds of rest between drops. Ninety seconds rest between sets.
  • Dumbbell Reverse Flye 3x15
  • One-Arm Cable Decline Press 3x15
  • Banded Face Pulls 3x15

Phase 2

Week 1
Primary lifts 5x10
Secondary lifts 3x12
Emphasis Speed/ Power work, 10 seconds, 3 sets

Week 2
Primary lifts 10x10x8x6
Secondary lifts 12x10x8
Emphasis Negatives 3x5

Week 3
Primary lifts 4x8
Secondary lifts 3x15x12x10
Emphasis Rack/ Box lifts 3x5

Here is an example of a Quad workout from Phase 2, week 2. Due to previous injuries, I can't go as heavy on my lower body, so I do supersets to get extra volume work in.

  • Warm-up Bike 5 minutes, dynamic leg swings, hip band warm-ups, warm-up on squats @ 50, 60, 70% of working weight.
  • Squats 3x10x10x8x6
  • Calf Raises 3x15 (usually keep reps higher on calf work)
  • Box Squats 3 sets of negatives. 5 count down to box.
  • Split Squat 12x10x8
  • Leg Press 3x15 (Superset with lunges for extra volume)
  • Leg Extension 3x5 single-leg negatives, and double leg extension for 15 reps with 2 count contractions at the top.
  • Copenhagen Side Planks hold 30 seconds. Or use the bottom leg to touch and help as much as needed to maintain form.
  • Single-Leg Bridge 3x15. (Keeping the posterior chain strengthened is a must, so I add an extra movement for the back side of the body each week during my Quad workout)


Off-season (up to 12 weeks before a show)
Monday HIIT 30/30 splits
Tuesday Steady state 30 minutes
Wednesday Functional cardio
Thursday Steady state 30 minutes
Friday Steady state 30 minutes
Saturday Bootcamp class or HIIT 120/60 splits Sunday Off or steady state for 45 minutes

Monday HIIT 30/30 splits
Tuesday Steady state 45 minutes
Wednesday HIIT 60/30 splits
Thursday Steady state 45 minutes
Friday Steady state 45 minutes
Saturday HIIT 120/60 splits
Sunday Steady state 45 minutes

Presentation Tips

Start posing practice early. Pose without a mirror so you can "feel" the pose without having to see yourself. Don't worry about anybody else on stage. Focus on yourself and the judges. If you are competing in Mens Physique, and you are under 6ft tall, make sure your boardshorts are not too long and baggy.

In Closing

Bodybuilding and contest prep, like life, is a journey. The results and progress you achieve are the results of consistent effort and diligence applied over time. Some days you feel like you're 26; other days, you feel like you're 62. Every day in the gym will not be your 100% best, so If you cannot bring everything you have, bring all that you've got. You will always feel better than totally skipping a day.

You may have an IFBB pro you admire, but that person is thousands of hours ahead of you. Look at your peer group for a reality check. Make a detailed checklist well in advance of your competition. It will ease your mind for the last 48hrs and let you focus.

Remember, you are attempting something that very few ever will try. You are a winner when you walk on that stage because you made the most of what your creator gave you. So be humble to your God, and then... when you walk out on stage, smile and OWN IT!.

Training for Muscular Weight Gain

The training and nutrition program explained in this article is perfect for anyone who needs to gain bo-dyweight, along with more muscle size and strength. If you follow the workout and supplement plan as written, you should conservatively gain a minimum of six pounds in six weeks. Follow either of the training programs intelligently and the accompanying nutritional program to the “tee” and a ten-pound gain in six weeks is highly achievable.

Muscular Weight Gain Training Rules

  1. Train 3 days per week. No extras!
  2. Do only the exercises listed.
    Do not add anything.
  3. Do 3-8 reps on each work set.
  4. Do 3-5 work sets on each exercise.
  5. Rest 3 to 5 minutes between each work set.
  6. Adhere to the compound interest cumulative nutrition plan as closely as possible.
  7. Follow this program for six weeks.

Chest, Biceps and Triceps


Bench Presses: 2 warm-up sets, 3 work sets; 5 reps per set.

Your first warm-up set of 5 reps will be with about 60% of your work set weight. If you plan on using 200lbs for your 3 work sets, you’d use 120lbs for your first warm-up set of 5 reps, 160lbs (80%) for your second warm-up set and then 200lbs for 3 sets of 5 reps. If you successfully achieve 5 reps in good form on all your sets, add 5lbs to each set the next week.

Incline Press: 3 work sets; 8 to 4 reps.

You can use a barbell or two dumbbells, whichever you prefer. I use barbell inclines in this particular workout because we’re going to be adding weight and going down to just 4 reps on the last set so the dumbbells can get a bit unwieldy. Do one warm-up set of 12 reps, then choose a weight that you think you can get for 8 reps. If you make 8 – stop! For the second set add 20 pounds (barbell) or 10 pounds to each dumbbell and go for 6 reps. Add 10-20 more pounds for your final work set and try for 4 reps. Record your poundages. If you successfully get 8 – 6 – 4 on your consecutive three sets, add five pounds to each set your next workout.

Biceps / Triceps

Barbell, EZ Bar or Cheat Curls: 5 sets, 5 reps (use the same set and rep scheme as bench press).

Close-Grip Bench Press or Dips: 5 sets, 5 reps.

Wednesday: Legs


Squats: 5 sets; 5 reps

Squats are undoubtedly the best exercise for weight gain. If you’ve been using a very wide stance and/or less than optimal range of motion, there’s a chance you are going to have to relearn this exercise. Use a foot position about shoulder width apart. As you descend I want you to imagine there is a marble on the center of your quad. Keep going down until the marble would start rolling toward your hips. This will guarantee that you’ve broken parallel and will reap all the benefits in added muscle and strength that come from this fabulous exercise.

Use the same progression as you did for the Bench Press. Do a general warm-up, then for your first set use 60% of the weight you will use on your three work sets. Your second warm-up set will be at 80%. You may want to experiment a little with your weights before you start this program since you may be squatting a little dee-per than normal and may have to use less weight while relearning the exercise.

Select a weight that will allow you to squat in perfect form for your three work sets of 5 reps each. When you can get 5 reps on every set – add 5-10 pounds to bar the next week!

Straight-Leg Deadlifts: 3 sets; 6-8 reps.

Form is everything on this exercise. It’s one of the best to stretch and thicken your hamstrings. Keep your back arched, head up and knees very slightly bent. Arching your back instead of rounding it like so many guys do is the key to this exercise.

Leg Curls: 3 sets; 6-8 reps.

Do not “bang out” the reps on this exercise. Instead squeeze, contract, and let the weight down slowly.


Standing Calf Raises: 3 sets; pyramid 20 down to 10 reps.

Go all the way up, hold for a two-count, and then extend slowly as far as your range of motion will allow.

Saturday: Back and Shoulders


Deadlifts: 5 sets; 5 reps.

Legs shoulder width, knees bent, back arched – use an overhand grip and straps. Keep the bar close to your body as you pull. Don’t bend your arms.

Warm-up with a couple of light sets and some stretches. Then add weight as you did for the Bench Press. Add 10lbs to the bar each week that you complete all your work sets in good form.

Bent Barbell Row or Cable Row: 2 warm-up and 3 work sets; 5 reps per set. (Same sets and reps as Monday’s bench press workout.)

Pulldowns: 3 work sets; 8-4 reps (same as incline press.)

Use an underhand (palms facing) grip. Hands should be shoulder width or closer. Pull from full extension all the way until the bar hits your upper chest. Try to make your elbows follow an arced path as you pull them down and back. This is a lat builder my friends– think lats and let your biceps go along for the ride.


Shrugs: 3 sets; pyramid from 8 down to 4 reps.

Use straps if you like. Shrug straight upward. Try to touch your shoulders to your ears. Squeeze at the top.

Seated or Standing Military Presses: 5 sets; 5 reps (same set and rep scheme as bench press).

You can use a barbell, dumbbell, or Smith Machine for this exercise; one will work as well as the other. However, it’s easier to progress with the barbell version if you’re not afraid to put a 2-¹⁄₂ lb plate on each side each week. In six weeks you increase your poundage 25lbs – not bad!

Where’s the ab work?

Actually, handling the kind of weights you’ll be building-up to will work your abs indirectly. If you really want to add some direct ab work throw in a total of 50 reps of either crunches and/or leg raises as a warm-up to your primary workout.

An Abbreviated Version for the Slow Gainer

Recovery is a very important factor in weight gain. When you are really trying to gain additional bodyweight, do not overtrain! For many (probably, most), including those relatively new to weight training, those who work at physical labor, those engaged in organized sports, or even those who have a limited time to train, the above workout will be just too much. In that case, we recommend a shorter, but just as effective, program that will allow greater recuperation.


  1. Squats: 5 sets; 5 reps (same set, rep scheme as above)
  2. Bench Presses: 5 sets; 5 reps
  3. Bentover Row: 5 sets; 5 reps


  1. Deadlift: 5 sets; 5 reps
  2. Incline Press: 3 sets; 8-6-4 reps
  3. Pulldown: 3 sets; 8-6-4 reps


  1. Breathing Squats: 1 set; 20 reps
  2. Light Pullover: 1 set; 20 reps
  3. Shoulder Press: 5 sets; 5 reps

For each exercise follow the instructions listed in the full program above. The Breathing Squat is to be performed as follows: after a general warm-up load the bar to 50% of the weight that you used for your squat work sets on Monday. If you used 275lbs for your 3 work sets on Monday, use 135lbs on Saturday. Three monstrous breaths between each rep is the key, not the amount of weight you use. If you successfully complete all 20 reps, add 5-10lbs to the bar next Saturday. Don’t give up on them because they are too hard, many men have gained 50lbs and more in bodyweight by concentrating on this one exercise. For more instruction, Google “breathing squats”. On the Pullovers, keep your arms straight, use a very light weight – 20 or 25lbs is not too light, and try to stretch your ribcage.

Compound Interest Weight Gain Protocol

I got the idea for this nutrition protocol from my experience with Weider Crash Weight Formula #7 back in the summer of 1965. I was 18 years old, 6’1” and stuck at a bodyweight of 170 pounds.

The stuff was horrible but the theory behind it wasn’t so bad. Add 3500 calories daily to your normal caloric intake and you gain a pound a day. And it worked! I drank two quarts of milk per day. I used Weider Crash Weight Formula #7 and actually gained five pounds in one week. The pounds weren’t necessarily muscle because Formula #7 was 70% sugar – but still, I finally gained some weight. That experience taught me one of the basics of weight gain, “If you want to gain weight, you need more calories, PERIOD!”

Another lesson I learned from my Formula #7 experience is to add the extra calories gradually throughout the program. (One of the side effects that anyone who used Formula #7 experienced was- your body cannot get used to pounding an overabundance of calories overnight. Consequently, a lot of time was spent during the first week eliminating the extra calories.)

Here’s how you can gradually add quality calories to your nutritional intake each week and achieve pound-a-week or better gains. Get your hands on a 5lb container of new Beverly Mass Maker Ultra and add just 1 serving daily to your current nutritional food and supplement intake to begin your Compound Interest Weight Gain program.

Then each week add to your protein and calorie intake by following the suggestions below. These subtle additions to your diet will accrue week after week just like compound interest in your muscle bank account.

Week One: Simply drink one serving of Mass Maker Ultra (MMU) each day in addition to your current diet. Don’t cut anything out, just find the best time to drink your delicious MMU shake and do it consistently each day.

Added calories = 390 per day; 2730 per week; calculated gain - 0.78lb. That’s just a little over ¾ of a pound. Doesn’t seem like much, but we’re just getting started.

Week Two: Add a 2nd serving of Mass Maker Ultra to your daily nutrition. (Be sure not to cut back on any of your regular meals. In two weeks you have just increased your daily baseline calorie intake by 780 calories per day (that’s more than a one pound weight gain each week).

Added calories = 780 per day; 5460 per week; calculated gain – 1.56lbs.
Cumulative week 1 and week 2 calculated gain = 2.34lbs.
(You’re well on your way).

Week Three: During week three add one scoop of UMP to each of your two Mass Maker Ultra shakes.

Added calories = 1020 per day; 7140 per week; calculated gain – 2.04lbs.
Cumulative weeks 1, 2 and 3 calculated gain = 4.38lbs.


Week Four: I’ll bet you are still gaining at least one pound a week, so stick with the week three protocol of 2 servings of MMU daily with 1 scoop of UMP added to each.

Added calories = 1020 per day; 7140 per week; calculated gain – 2.04lbs.
Cumulative weeks 1- 4 calculated gain = 6.42lbs.

Week Five and Six: We’ll give you 2 options here based on your progress to date.
Option 1: If you are happy with your progress, continue with 2 servings of MMU and UMP daily. To volumize your muscles and wring out the greatest strength gains possible, add Beverly’s Creatine Select with Beta Alanine for the final two weeks.

Added calories = 1020 per day; 7140 per week; calculated gain = 2.04lbs. per week.
Option 1 Cumulative Gains for weeks 1-6 calculated gain – 10.5lbs.

Option 2: If by the start of week 5 you have not gained at least five pounds, add a 3rd serving of MMU and UMP each day, along with Creatine Select for the final two weeks.

Added calories = 1530 per day; 10,710 per week; calculated gain – 3.06lbs.
Option 2 Cumulative Gains for weeks 1-6 calculated gain – 12.54lbs.

Other essentials you must include in your nutrition program are very high potency vitamins, minerals, trace elements, and a digestive enzyme complex to help metabolize the extra calories. Luckily you can get all of these from just two supplements - Beverly’s Super Pak and Multiple Enzyme Complex. Take one Super Pak each morning with your first meal and two Multiple Enzyme Complex tablets with each serving of Mass Maker Ultra.

If you follow this supplement program faithfully and continue eating your current baseline diet you can easily add ten pounds of muscular mass to your frame over the course of this six-week program. Will you gain 12 pounds of muscle? Probably not – various metabolic factors come into play that will generally limit your gains on such a program to 6-10 pounds. And everyone who reads this magazine is an intelligent person who knows that there is no program or supplement out there that requires no effort or discipline on your part. Are you willing to give it a shot?


That’s Right, It Can Be Done, but the Relationship Between Training and Rest Recovery Is More Important Than You Ever Imagined.


It is a truism that athletes have varying genetic capabilities. Consequently, there is no point in publishing the “latest secret workout program designed to make you bigger than The Incredible Hulk overnight.”

We would suggest that the one real secret is that pro bodybuilders have chromosomes that would allow them to take an aerobics class, drop a Dianabol tab or two, train with the iron about as often as the moon appears blue, and still build muscle from that.

Well gee, guess what -- ninety-nine percent of the population can not follow that protocol.

Well then, what to do?

First, you have to avoid over-training and exploit principles such as specialization and progression. From our involvement with thousands of athletes at every level, we have developed a miraculous 42-day size-surge workout to increase growth and rest-recovery to cover the wide bell-shaped curve of the genetic population.

Because it reduces over-training and increases growth in even the “genetically challenged,” this program naturally also works for the genetically blessed. Remember: the genetically blessed can grow from almost any program, so this is applicable to everyone.

This routine is built around three core training principles:

  1. Specialization
  2. Planned Progression
  3. Rest-Recovery

Specialization, it’s impossible for the non-steroid athlete to train every body part maximally in terms of volume and intensity. For this reason, specialization becomes essential. We’ve focused on leg development in this program since we find that it is the #1 underdeveloped area in most trainees.

Planned Progression, while promoting rest-recovery, is another basic premise essential to this program. Progression doesn’t “just happen”: You have to map it out strategically. Realistic progression is a key factor that most natural trainees miss because they try to progress too fast or at an unrealistic pace. Trying to progress too fast will cause you to fail. Instead, you have to become goal-oriented in your progression. Every day you go into the gym, set a small goal for yourself, even if it is just one extra rep on a particular set. Performing and achieving the goal in your mind before you physically encounter
the weight will prepare you and your body for constant success.


Rest-Recovery (and free radical suppression) can be promoted by using cycle training, planning rest days around the varying stress levels imposed upon your Neuromuscular and adrenal systems.

Remember that while you may over-train a single muscle like your biceps, you can also over-train your entire neuromuscular system. This is why we suggest two rest days following heavy leg training – because exercises like squats tax your entire body. Recovery and recuperation within the workouts are also promoted by a push/pull style of training on the major upper-body training days. This facilitates blood flow to opposing muscle groups, prevents premature lactic acid buildups and fatigue in one muscle group, and has a spinal core mediated basis for recovery.

Day 1 Chest and Back


Push/Pull Series #1
Bench Press / Bent Row or Seated Cable Row. You will do one set of bench presses, rest 60-90 seconds and then do your set of rows. Follow that for all five sets. For example:

Set #1 Bench Press warm-up – 135 x 10 reps
Set #1 Seated Rows warm-up-7-9 reps

Set #2 Bench Press warm-up – 185 x 3 reps
Set #2 Seated Rows warm-up, 7-9 reps

Set #3 Bench Press 185 x 10–12 reps. Do max reps. If you get 12 reps, then increase by 5% (10 lbs.) the next workout
Set #3 Seated Rows 7-9 reps to failure

Sets #4 & 5 Bench Press 5–7 reps to failure – 215-lbs. on both sets. When you get 7 reps on both sets, add 10 lbs
Sets #4 & 5 Seated Rows 7-9 reps to failure

Push/Pull Series #2
(Same procedure as 1st group – alternate 1 set pressing with a set of pulling)

Incline Press or Lat Pulldown

Incline Press 3 Sets 6–10 reps to failure when you can get 10 reps on all 3 sets, increase the weight by 5 lbs (DB)
or 10 lbs (BB)
Pulldowns 3 sets 8–12 reps

Push/Pull Series #3

Dumbbell Press / Chins
DB Press 1st Set: 20–25 reps to failure, 2nd Set: 12–15 reps to failure
Chins 2 sets to failure (if you can do less than 6 reps per set of chins, add additional sets so that the total reps performed over all sets is at least 12)

Day 2 Light Legs

Compound Sets – (2 sets within same muscle group).
We find very few trainees spend enough time on their legs. The addition of this short workout can make a large difference in your development.

Series One: 6 sets 12 reps each
Front Squat or Smith Machine Squat compounded with Hack Squats. Keep constant tension on the quads by descending below parallel and coming up just 3/4 of the way (non-lockout.)
Try for 12 reps per set. When you can complete 12 reps on all 6 sets, add 10% to the weight. Rest just 60 seconds after completing each superset – take no more than 18 minutes to complete all 6 supersets.

Series Two
Leg curls compounded with Straight Leg Deadlifts.
3 sets 10 reps each – constant weight. (You may add a couple of straight sets for your calves at the end.)

Day 3 Shoulders, Biceps, and Triceps

Push/Pull Series #1
Shoulder Press (seated or standing).
Warm-up set, then 3 sets 5–7 reps
Heavy Barbell Curls warm-up set, then 3 sets 5–7 reps
Triceps Pushdown 3 sets 6–10 reps to failure

On the above push-pull series, you alternate exercises: 1st set of Shoulder Presses, with 60–90 second rest. Then 1st set Barbell Curls. Rest. Then 1st set of Triceps Pushdowns. Rest 60 – 90 and repeat the series.

Push/Pull Series #2
3-Way Dumbbell Raises, 3 sets. Do Bent Over Laterals, 1x 5 reps, Front Raises, 5 reps, and finally Lateral Raises, for your last 5 reps. Repeat until 3 sets of each have been completed.

3-Way Dumbbell Curls, 3 sets. Do 5 reps top half, 5 reps bottom half, and the final 5 reps are full reps!

3-Way Triceps Presses, 3 sets. Do 5 reps Skull Crushers to forehead, next 5 reps bring bar behind the head, and final 5 reps is a full Pullover and Press.


Day 4 Rest

Day 5 Heavy Legs

(You use planned progression, and your weights are based on 225 x 10 reps normal workout poundage.)

Squat straight sets (lots of rest)
1st set warm-up 10 easy reps - 135
2nd set warm-up 5 Reps - 185
3rd set warm-up 3 Reps - 205

Work Set #1: Use your normal 12–15 rep weight (in this case 205lbs) and do 15–25 reps. Rest 5 minutes
Work Set #2: Add 20-lbs. (225) and try to get 10–20 reps. Rest 5 minutes

Work Set #3: Use the same weight as work set one (205) and go for max reps.

Note: Add weight when you make 25 reps on your first work set or 20 reps on the 2nd work set, but the 3rd work set is always the same weight as the 1st work set.

Try to add at least 1 rep to each work set above each workout

Push/Pull Series to finish
Leg presses 3 x 8–12 reps
Leg curls 3 x 8-12 reps


Day 6 and 7 Rest

Nutrition / Special Supplements for Mass!

In conjunction with a much more realistic approach to training, understand that even genetic wonders do not get maximum results without optimum nutrient-dense 24-hour nutritional support.

Aim for at least 1.5 times your body weight in grams of protein every day. To start, you’ll need at least three regular meals based around whole food protein sources such as steak, eggs, lean ground beef, turkey, chicken, cottage cheese, and fish.

Most people just cannot eat 5-7 whole food meals every day. Instead of trying to choke down one can of tuna after the other all day long, protein drinks make getting your protein quota easier.

You need an intelligent blend of high-octane proteins for growth and support. We do strongly believe that Beverly UMP is the best in quality, convenience, taste, and thus results. UMP is best as a rich and creamy drink. Add heavy cream or half and half to your shake for more nutrient density. You can also make UMP pudding, UMP crepes, and more.

No matter how you use UMP, it provides extra nutritional support and superior source of high nitrogen to grow muscle.

Another very important support tool in your program is Ultra 40 – almost a perfect bodybuilding food. This will not only supply a surplus of amino acids and a premium grade beef protein, but Ultra 40 is laced with micronutrients that provide the groundwork within your metabolism for big growth. This will give you the constant influx of nutrients you need to recover and facilitate growth, 24-7!

For advanced trainees, we’ve all heard the phrase “you don’t grow in the gym.” “Forget what the experts say”… you can grow while you train. There are both truths and fallacies to this statement.

Your efforts in the gym stimulate the growth and recovery that takes place outside of the gym, but there certainly is nothing wrong with getting a jump-start on the process. Density, Muscle Mass and Glutamine Select provide top-grade fuel sources of amino acids for your muscles to feed on while you are training. In addition to fueling growth, an adequate supply of BCAAs in the bloodstream stimulates the utilization of fat stores and increases levels of growth-producing hormones such as testosterone, insulin, and growth hormone. During training, take one or more of these high potency amino acid supplements to increase all three anabolic hormonal environments far past what training alone can provide.

Finally, we also feel that Creatine Select and Mass Maker Ultra will help most people gain mass, especially naturals.

How long? 42 Days

Now, if after 42 days, you are still able to meet your planned progression goals, go another two weeks. Be sure you pay close attention to your nutrition. Take your supplements regularly. Plan each training session in advance. We guarantee you’ll build more muscle in the next 6 weeks than you have in the past 6 months!