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

 

To help you craft your own personalized supplement strategy, we analyzed more than a thousand individualized nutrition plans we formulated for individuals over the past twenty years. We then divided them into twenty unique fitness goal profiles and prioritized the most effective supplements for each goal.

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".

You can learn more about each supplement on our website www.beverlyinternational.com (click the “PRODUCTS” tab) or visit our webstore (click “SHOP”). If you have further questions please call Beverly International at 800-781-3475 to speak with an advisor or email info@beverlyinternational.net with Supplements in the subject line.

FEMALES

 

ACTIVE FEMALE SHAPE-UP

Essential: UMP

Advanced: UMP, Lean Out

Comprehensive: UMP, Lean Out, Glutamine Select, Muscularity

General Health Supplements: Fit Tabs, EFA Gold

BEACH BODY

Essential: UMP or Muscle Provider

Advanced: UMP, Lean Out, 7-Keto MuscLean

Comprehensive: UMP, Lean Out, 7-Keto MuscLean, Glutamine Select, Muscularity

Maximum: UMP, Lean Out, 7-Keto MuscLean, Glutamine Select, Muscularity, Energy Reserve

General Health Supplements: Fit Tabs, EFA Gold

TONED, ATHLETIC PHYSIQUE

Essential: UMP or Muscle Provider

Advanced: UMP & Glutamine Select

Comprehensive: UMP, Glutamine Select, Lean Out, Density

Maximum: UMP, Glutamine Select, Lean Out, Density, Energy Reserve

General Health Supplements: Fit Tabs, EFA Gold

Fit 45+

Essential: UMP & Quadracarn

Advanced: UMP, Quadracarn, Lean Out, GH Factor

Comprehensive: UMP, Quadracarn, Lean Out, GH Factor, 7-Keto MuscLean, Glutamine Select

Maximum: UMP, Quadracarn, Lean Out, GH Factor, 7-Keto MuscLean, Glutamine Select, Creatine Select, Muscle Synergy

General Health Supplements: Fit Tabs, EFA Gold

BODYSCULPT - SHAPE AND MUSCLE

Essential: UMP or (Muscle Provider or Provosyn)

Advanced: UMP, Quadracarn and Creatine Select

Comprehensive: UMP, Quadracarn, Creatine Select, Mass Amino Acids, Ultra 40

Maximum: UMP, Quadracarn, Creatine Select, Mass Amino Acids, Ultra 40, Muscle Synergy

General Health Supplements: Fit Tabs, EFA Gold

MALES

 

INCREASED MUSCLE SIZE

Essential: UMP or (Muscle Provider or Provosyn) & Quadracarn

Advanced: UMP, Quadracarn, Creatine Select

Comprehensive: UMP, Quadracarn, Creatine Select, Mass, Ultra 40

Maximum: UMP, Quadracarn, Creatine Select, Mass Amino Acids, Ultra 40, Glutamine Select

General Health Supplements: Super Pak & EFA Gold

EMPHASIS ON FAT LOSS

Essential: UMP & Quadracarn

Advanced: UMP, Quadracarn, Lean Out, 7-Keto MuscLean

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

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

General Health Supplements: Super Pak & EFA Gold

MAXIMUM STRENGTH AND SIZE

Essential: UMP or (Muscle Provider or Provosyn) & Mass Maker Ultra

Advanced: UMP & Mass Maker Ultra, Creatine Select

Comprehensive: UMP & Mass Maker Ultra, Creatine Select, Mass Amino Acids, Ultra 40

Maximum: UMP & Mass Maker Ultra, Creatine Select, Mass Amino Acids, Ultra 40, Muscle Synergy, Quadracarn

General Health Supplements: Super Pak & EFA Gold

ATHLETIC IMPROVEMENT

Essential: UMP or (Provosyn)

Advanced: UMP, Creatine Select, Glutamine Select

Comprehensive: UMP, Creatine Select, Glutamine Select, Muscle Synergy

General Health Supplements: Super Pak & EFA Gold

50 & UP

Essential: UMP or (Provosyn) & Quadracarn

Advanced: UMP, Quadracarn, Creatine Select

Comprehensive: UMP, Quadracarn, Creatine Select, Glutamine Select, Density

Maximum: UMP, Quadracarn, Creatine Select, Glutamine Select, Density, Muscle Synergy

General Health Supplements: Super Pak & EFA Gold

PRE-CONTEST

 

BIKINI – PRE-CONTEST

Essential: UMP, Lean Out & 7-Keto MuscLean

Advanced: UMP, Lean Out & 7-Keto MuscLean, Glutamine Select, Muscularity &/or Density

Comprehensive: UMP, Lean Out, 7-Keto MuscLean, Glutamine Select, Muscularity, Density, Energy Reserve

General Health Supplements: Fit Tabs, EFA Gold

FIGURE / WOMEN'S PHYSIQUE - PRE-CONTEST

Essential: UMP, Lean Out and 7-Keto MuscLean

Advanced: UMP, Lean Out, 7-Keto MuscLean, Glutamine Select and Muscularity

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

Maximum: UMP, Lean Out, 7-Keto MuscLean, Glutamine Select, Muscularity, Mass Amino Acids, Ultra 40, Density, GH Factor

General Health Supplements: Fit Tabs, EFA Gold

MEN’S PHYSIQUE

Essential: UMP & (Muscle Provider or Provosyn), Quadracarn, Lean Out, 7-Keto MuscLean, Glutamine Select

Advanced: UMP, Quadracarn, Lean Out, 7-Keto MuscLean, Glutamine Select, Mass, Ultra 40

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

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

General Health Supplements: Super Pak & EFA Gold

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

SPORTS PERFORMANCE (Male and Female)

 

CROSSFIT

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

Advanced: Provosyn, Glutamine Select , Creatine Select

Comprehensive: Provosyn &/or UMP, Glutamine Select, Creatine Select, Up-Lift

Maximum: Provosyn &/or UMP, Glutamine Select, Creatine Select (or Muscle Synergy), Up-Lift, & Mass Maker Ultra (if muscular gains are the primary goal)

General Health Supplements: Super Pak & EFA Gold

ATHLETES WHO WISH TO IMPROVE PERFORMANCE IN AN ENDURANCE EVENT

Essential: Glutamine Select

Advanced: Glutamine Select , Up-Lift

Comprehensive: Glutamine Select, Up-Lift, Energy Reserve and Ultra 40

Maximum: Glutamine Select, Up-Lift, Energy Reserve, Ultra 40, ZMA 2000

General Health Supplements: Super Pak & EFA Gold

ATHLETES WHO WISH TO ATTAIN MAXIMUM SPEED AND STRENGTH

Essential: Creatine Select

Advanced: Creatine Select, Up-Lift

Comprehensive: Creatine Select, Up-Lift, Ultra 40 and Quadracarn

Maximum: Creatine Select, Up-Lift, Ultra 40, Quadracarn, Muscle Synergy

General Health Supplements: Super Pak & EFA Gold

TEENAGE ATHLETIC IMPROVEMENT

Essential: Mass Maker Ultra or UMP

Advanced: Mass Maker Ultra, UMP, Creatine Select

Comprehensive: Mass Maker Ultra, UMP, Creatine Select, Mass Amino Acids

Maximum: Mass Maker Ultra, UMP, Creatine Select, Mass Amino Acids, Muscle Synergy, ZMA 2000

MASTERS ATHLETE

Essential: UMP and Quadracarn

Advanced: UMP, Quadracarn, Creatine Select (or Muscle Synergy)

Comprehensive: UMP, Quadracarn, Creatine Select (or Muscle Synergy), Glutamine Select and Up-Lift

Maximum: UMP, Quadracarn, Creatine Select (or Muscle Synergy), Glutamine Select, Up-Lift, ZMA 2000

General Health Supplements: Super Pak & EFA Gold

I Lost 25lbs in One Year and Won 1st Place in Bikini With My Mom’s Help

At a Glance: Courtney Moher

Age: 27

Occupation: Real Estate Agent

Family: Fiancé, Daniel Ledezma

Current Residence: Santa Rosa Beach, FL

Years training: 10 total, but 1 year more seriously!

Height: 4'11 and 3/4ths

Weight: 110 (Off-Season), 100 (Contest)

Favorite Bodybuilding or Fitness Meal: lean ground turkey and Brussels sprouts

Favorite supplements

Lean Out: 1 capsule with every meal to help burn fat
Density: 3 tablets 3x a day to help build/preserve muscle
7-Keto MuscLean: 3 capsules 2x a day to help jump start metabolism
UMP: Daily protein shake

What would you recommend to someone who has never used Beverly supplements before? They need to try it ASAP! It's a game changer for your body.

Music: Upbeat Latin/Spanish music

Hobby or interests outside bodybuilding: Paddle boarding, sea turtle lover, animal lover, and mountain biking

Words to live by: Work hard, play harder

I was practically raised in the fitness industry. My mother, Gayle Moher, was a top IFBB pro bodybuilder during my childhood. She competed in 4-5 shows a year, for many years. Our life revolved around contest prep. I’d spend hours in the gym while my mom worked out. Her nutrition had to be precise whether she was dieting for a show or trying to add more muscle in the off season. Therefore I was learning about dietary discipline from an early age. I was just 6 or 7 years old when we’d make monthly trips from our home in Columbus to the Beverly headquarters, often with our Great Dane, Scooby. My mom would always go to Beverly to keep check on her nutrition and body composition as she was dialing in for an upcoming contest. You can read an article about her preparation for winning the 1996 NPC Nationals in the No Nonsense magazine archives (www.bodybuildingworld.com/Spring97/GayleM.html).

As I grew older and my mom’s career became less intense, my life normalized. I participated in figure skating in middle school, but not much else in the way of exercise or sports. When I went to college at FIDM (Fashion Institute of Design and Merchandising), I did start working out again, but without my mom I was lost. I gravitated to the exercises that I was comfortable doing on my own, primarily cardio and abs. Believe it or not, after all the time I had spent in the gym with my mom, I was not confident enough in my own knowledge to train myself. I continued like this for years – trying to eat right through the week, but then binging on the weekends – lots of cardio, but hardly any weights.

By this time I had moved to Florida and found there was not much opportunity for fashion design or merchandising, so I jumped into real estate and have been part of the “At the Beach Team” for the past five years. My workouts were still going nowhere so I decided to set a big goal – to enter an NPC bikini competition. I knew I couldn’t do it on my own. Heck, I’d had zero results for years. So I reached out to my mom for help. What a difference her diets, workouts, and recommendation to get on Beverly International supplements made. It took almost a year of intense workouts, strict dieting, and targeted supplements, but I lost 25 lbs and won first in my class at the 2017 NPC Renegade Classic.

Diet and Supplements

My diet remained the same during preparation for a show besides the last couple weeks. 4 of my 6 meals during the last 2 weeks consist of fish/tuna and green beans or asparagus.
 

Pre Workout: 1/4 cup of oatmeal before the gym

Meal 1: 6 egg whites

Meal 2: UMP shake

Meal 3: 6oz lean ground turkey, ½ cup Brussels sprouts

Meal 4: 6oz chicken, ½ cup veggies (some days 4oz sweet potato)

Meal 5: 6 egg whites, ½ cup green beans

Meal 6: 6oz fish/tuna, 6-8 asparagus spears

Tip: Canned tuna fish can get very boring, so switch it up; try grilling fresh fish in a little aluminum foil packet with salt free seasoning and lemon juice.

Supplement Schedule

Lean Out: 1 capsule with every meal to help burn fat

Density: 3 tablets with meals 1, 3 and 6 to help build/preserve muscle

7-Keto MuscLean: 3 capsules with meals 1 and 3 to help jump start metabolism

FitTabs: 2 tablets with meal 1

EFA Gold: 3 gelcaps with meal 1

Glutamine Select: 2 scoops during cardio and/or after weight training

Energy Reserve: 2 tablets with meals 1, 3 and 6 during last 3 weeks of prep to keep energy levels up and boost fat loss

Tip: You will not believe the difference that a good supplement program can make. I can pinpoint almost to the day when I started to make muscle gains and lose fat – the day my mom put me on a Beverly supplement plan.

Training Schedule

I work out alone, five days a week at 5:00 am before going to work.

Tip: Don’t be satisfied using the same weight for an exercise week in and week out. My mom taught me that to build lean muscle you have to progressively add weight to an exercise whenever you reach the desired sets and reps with certain poundage.
 

Saturday and Sunday: Off

Monday:
Legs, Abs

Amount
Leg Press 3x15
Squats 3x12
Hack Squat Machine3x15
Stiff-leg Deadlifts 3x12
Leg Extensions 3x12
Variety of Ab Exercises 8x30
Tuesday:
Back, Delts, Biceps, Calves

Amount
One-arm Dumbbell Row 3x10
Pulldowns 3x12
Seated Cable Row3x12
Dumbbell Lateral Raise 3x10 each way
(side, front, rear)
Cable Curl 3x12
Incline Dumbbell Curl 3x10
Calf Raises 6x15
Wednesday:
Chest, Triceps, Abs

Amount
Incline DB Press 4x10
Flat DB Press 4x12
Pec Deck 3x12
Tricep Pushdowns 4x12
Lying Tricep Extension 4x12
Abs 6x25
Thursday:
Legs (emphasize glutes)

Amount
Romanian Deadlifts3x15
Wide Leg Press 3x15
Leg Curl 3x8
Walking Lunges 3x15 per leg
Leg Extension 3x12
Smith Machine Squats 3x12
Calf Raises 6x15
Friday:
Delts, Back, Biceps, Triceps, Abs

Amount
Shoulder Press 3x10
Wide Pulldown 3x12
Upright Row 3x10
Straight Arm Pulldown 3x12
Bent-over Lateral Raise 3x12
Seated Cable Row 3x12
Barbell Curl 3x10
Close-grip Bench Press 3x10
Concentration Curl 2x12
Tricep Dips2x15
Abs 8x30

Cardio

45 minutes, 6 days a week: Stairmaster, walking lunges on treadmill, sprints on treadmill (30 seconds sprint, 1 minute fast walk). At four weeks out from a show I increase cardio to 80 minutes a day – 40 minutes in the morning and 40 more in the evening.

Tip: Try wearing a resistance band just above your knees for added resistance on the Stairmaster. I get a terrific burn when I do this!

Presentation

Bikini posing has been one of the hardest things for me to master. It wasn’t enough to put in all the hard work and discipline it took to develop my body; I had to be able to display myself to my best advantage to the judges. After my first couple of shows I knew I needed help. I hired a professional coach to help and it made a world of difference.

Tips: Stand tall, lifting your chest, tighten the waist, breath shallow from the chest, walk slow.

Conclusion

Although I watched my mom do it for years, I never realized how much work it took to transform one’s body. Having competed three times now I'm addicted to the process and love the results! My favorite thing is making improvements from show to show. A big plus is the increased confidence that my more muscular shape has given me. I can’t wait to continue to work on my body and get on stage again! One other thing I learned is you need a strong support system to help you get through the contest prep grind. I can't thank my mom and fiancé enough for putting up with me during the toughest times!

 

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

GOAL: Increase and harden lean muscle, minimize fat, increase energy levels, and improve overall health. Your goal is controlled fat loss while increasing lean muscle.

SUPPLEMENTS: The following supplement schedule is the best there is for the intermediate bodybuilding who wants to add 6-8lbs of muscle over the next 16 weeks.

Supplement Schedule

Super Pak w/ breakfast.

Mass Amino Acids Take 3 tablets with each meal and shake

Ultra 40 Liver Tablets Take 3 tablets with each meal and shake

Creatine Select Take 4 scoops per day for 5 days to load, then 1 scoop daily

Glutamine Select Mix 2 scoops in 16 oz water. Sip before or throughout training sessions.

Meals
Your nutrition goal will be to have 3 food meals and 1 or 2 protein shakes each day.

Breakfast
Basic Structure:
1 medium serving protein
1 or 2 servings complex or fibrous carbohydrate

Sample Meal: Omelet (6 egg whites + 2 whole eggs, 1oz cheese, vegetables), 1 cup oatmeal (you may add cinnamon, fruit and/or nuts – but no sugar)

Mid-Morning Snack
Protein Drink:
2 scoops UMP protein mixed in 12-16oz water - you may add up to 2 tbsp almond butter or whipping cream per shake (for weight gain mix in 16oz milk plus 2 tbsp whipping cream)

Lunch
Basic Structure:
1 large serving protein
2-3 servings vegetables
1 serving complex carbohydrate

Sample Meal: Large turkey burger or chicken breast, 2 cups broccoli or 1 can green beans, 1 medium sweet potato or 2/3 cup rice

Mid Afternoon Snack
Protein Drink: Same as mid-morning snack (or you may use Muscle Provider in place of UMP)

Dinner
Basic Structure:
1 large serving protein
2-3 servings vegetables
1 serving fat (dressing)

Sample Meal: 1 or 2 large chicken breasts or lean beef patties, 1-2 cups green beans, 2 cups salad vegetables; 2 tbsp vinegar & oil dressing

Weekly Cheat Meal
Choose one meal each week to eat whatever you want

 

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.

In this program you’ll also use one of the oldest and most basic progression schemes:

Pyramid Training:
Add weight lower the reps each set

Amount
Set 1                                                                     12-15 reps with a very easy warm-up weight
Set 210 reps still pretty easy
Set 38 reps-use a weight you could get for 9 here but stop at 8
Set 44-6 reps-a max set. Once you reach 6 reps add weight to the final 3 sets.
Set 515-20 reps - reduce the weight to your starting poundage and go for max reps
Monday:
Calves, Legs (Heavy), Back (light), Biceps (Light)

Amount
Standing Calf Raises3x8-12
Squat1x12, 1x10, 1x8, 1x4-6, 1x15
Leg Extension1x15, 1x12, 1x10, 1x8, 1x20
Leg Curls1x15, 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 Curl3x12–15
Abdominal Crunch3x25–50
Tuesday:
Calves, Chest (heavy), Shoulders (light), Triceps (Heavy)

Amount
Seated Calf Raises3x20-30
Bench Press1x12, 1x10, 1x8, 1x6, 1x15
Incline Barbell Press1x10, 1x8, 1x6, 1x4, 1x15
Upright Rows3x10–12
Rear Lateral Raise3x10–12
Close Grip Bench Press1x12, 1x10, 1x8, and 1x20
Triceps Pressdown or Dip Machine1x15, 1x12, 1x10
Leg Raise3x20–30
Thursday:
Calves, Legs (Light), Back (Heavy), Biceps (Heavy)

Amount
Standing Calf Raise4x6-10
Deadlift1x10, 1x8, 1x6, 1x4, 1x15
Bent Over Row1x10, 1x8, 1x6, 1x4, 1x15
Lat Pulldown1x12, 1x10, 1x8
Barbell Curl1x12, 1x10, 1x8, 1x15
Reverse Curl1x10, 1x8, 1x12
Leg Press4x15-18
Stiff Leg Deadlift3x12-15
Abdominal Crunch3x30-50
Friday:
Calves, Chest (light), Shoulders (Heavy), Triceps (Light)

Amount
Seated Calf Raise3x20-30
Standing Front Press1x10, 1x8, 1x6, 1x4, 1x15
DB Press3x8-12
DB Incline Press3x10-12
Flat DB Flye3x10-12
Triceps Pushdown3x12-15
Lying Triceps Extension3x12-15
Lying Leg Raise3x20-30

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

Female Nutrition Plan #1

GOAL: Increase and harden lean muscle, minimize fat, increase energy levels, and improve overall health. Your goal is controlled fat loss while increasing lean muscle.

SUPPLEMENTS: The following supplement schedule is the perfect plan to get your personal fat loss and lean muscle gain program off to a fabulous start.

Supplement Schedule

FitTabs Take 2 FitTabs multi vitamins with breakfast and 2 more with dinner

Lean Out take 2 caps with each meal and shake

Muscularity take 2 capsules with each meal

Glutamine Select mix 1-2 scoops in 8-16 oz water. Sip before or throughout training sessions

Meals
Eat 4-5 meals per day spaced 3-4 hours apart. Eat your last meal at least 1-2 hours before going to bed. Your goal will be to have 3 food meals and 1 or 2 protein shakes each day.

Breakfast
Basic Structure:
1 small serving protein
1 serving vegetables (optional)
1 serving complex or fibrous carbohydrate

Sample Meal: Omelet (3 egg whites + 1 whole egg + omelet vegetables), 1/2 cup oatmeal (add cinnamon or strawberries if you like)

Mid-Morning Snack
Protein Drink:
1-2 scoops UMP in water (for flavor and variety you can add 1tbsp almond butter or a couple of frozen strawberries or blueberries)

Lunch
Basic Structure:
1 medium serving protein
2-3 servings vegetables

Sample Meal: 5oz lean meat (chicken or other lean protein source), 2 cups broccoli or 2 cups green beans; small salad

Mid Afternoon Snack
Protein Drink: Same as mid-morning snack (or you may use Muscle Provider in place of UMP)

Dinner
Basic Structure:
1 large serving protein
2-3 servings vegetables
1 serving fat (dressing)

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

Weekly Cheat Meal
Choose one meal each week to eat whatever you want

 

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.

FIGURE TRAINING – PROGRAM #1

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.

The Bodybuilding Lifestyle

At a Glance: Celeste Solis

Age: 24

Education: BA in Psychology from University of Texas Permian Basin

Occupation: Personal Trainer and Co-Owner Anytime Fitness in Odessa, TX

Current Residence: Odessa, TX

Years Training: 4 Years

Height: 5’ 4”

Weight: (Off-Season) 120-125 lbs (Contest) 110 lbs

Favorite Bodybuilding Meal: Grilled salmon w/sautéed peppers, jasmine rice & mixed vegetables.

Favorite Supplements: Graham Cracker UMP- I use it for anything from shakes to making protein muffins. I also enjoy the Glutamine Select during my workouts.

What would you recommend to someone who has never used Beverly Supplements before? If they are new to training, I would recommend starting with UMP, Mass Aminos combined with Ultra-40. This is what I started with when I began using Beverly and I saw drastic improvements in my physique and performance in the gym.

Music: Depending on how I feel I typically go with Hip-Hop, Alternative Rock or EDM.

Most Inspiring Book: The Power of Now by Eckhart Tolle

Hobby or Interests outside bodybuilding: Shooting guns, painting, reading and creative writing, trying new restaurants and foods, spending time with family and friends, yoga and meditation.

Words to live by: “The power for creating a better future is contained in the present moment: you create a good future by creating a good present.” - Eckhart Tolle

 

I have always enjoyed physical activity and competitive sports. I started playing T-Ball at age 5 and played catcher throughout my childhood. Once in Junior High, I participated in volleyball, basketball, cross-country, track & field, and cheerleading. I continued to participate in volleyball and cheerleading throughout high school, where I graduated in the top of my class at Permian High School in Odessa, TX.

After high school, my activity level began to slow down. The environment and relationships I developed at this time had a negative impact on both my physical and emotional wellbeing. I was living a harmful lifestyle indulging in alcohol and drugs. My life had become filled with toxic relationships, chronic stress, anxiety, and depression. My weight ballooned up by 35 pounds. During my junior year of college I was prescribed Xanax and anti-depressants.

It was in August of 2013, after a night of excessive partying, that I began making a turn for the better. I realized that I was in an unhappy relationship, not just with those around me, but with myself. I began changing my diet, eliminating processed carbohydrates and sugar and eating smaller, more frequent meals. I started working out with the Insanity program in my kitchen in the mornings before classes or work. Despite the physical improvements I had made, I was still lacking in how to properly diet and train for the goals I wanted to achieve. I had become skinny, but with little to no muscle tone and was unsure of how to take my physique to the next level.

I began working on my certification as a Personal Trainer. In February of 2014, I began working at a local gym here in Odessa. I felt blessed having the opportunity to help others improve their daily lives with physical fitness. Slowly, I began building a client base for my personal training services while still attending college and working as a server at Saltgrass Steakhouse. I realized that helping others had become my passion and when my client base became large enough, I quit my serving job and decided to focus all of my efforts on personal training and graduating from college.

Working within the Odessa fitness industry introduced me to many people with similar interests and goals regarding health and fitness. One of those people was Clint Gillispie. We began working together at Anytime Fitness in July of 2016, where I oversaw the personal training program at the club. A year later, I became co-owner, with Clint, of Anytime Fitness Odessa. Our business partnership eventually turned into a romantic relationship and we became inseparable. We began working together on developing our PT program and opening additional Anytime Fitness locations in the Permian Basin. This loving and healthy relationship has been such a blessing! It was at Anytime Fitness that I was introduced to Beverly International products. Clint, along with his father, had both been long time advocates and users of Beverly products.

After graduating from college in May 2017, I decided to compete in my first bikini contest. Clint and I sat down and put together a regimen that I would follow all the way up to my first show in November of 2017. (For a look at my exact programs, see the diets, supplements, and training sections of this article). It was also at this time that we reached out to Julie Lohre to help me with my bikini prep. She provided me with an incredible amount of advice and inspiration leading up to show day. I competed at the Lackland Classic in San Antonio, TX where I placed first in the Class D Novice and fourth in the Class D Open. After the show, I realized that I was hooked and that the bodybuilding lifestyle was something that helps me cope with life’s challenges and allows me to focus all of my energy on something that is positive and fulfilling. I competed in my second show in June of 2018 at the Dallas Europa Games where I placed third in Open Bikini Class D. Despite finishing third, it was gratifying to see the improvements that I made in such a short amount of time. I have no doubt that my gains and improvements would have been severely limited without the use of Beverly International supplements.

Off-Season Diet

 

Meal 1: 3 whole eggs, 4oz turkey sausage or turkey bacon, 1/2 cup quinoa with honey & blueberries

Meal 2: 1 cup of honey vanilla Greek yogurt

Meal 3: 8oz lean chicken, turkey or ground beef, 1/2 cup jasmine rice, 2 cups steamed broccoli

Meal 4: UMP a couple of hours before training with 1/4 cup oatmeal or a banana

Meal 5: Mass Maker Ultra with almond milk post workout

Meal 6: 8oz lean chicken, ground beef or salmon, 1/2 cup jasmine rice or sweet potato, 2 cups steamed broccoli or other veggies

Supplements

I take Super Pak every morning upon waking. Creatine Select and Up-Lift are taken before workouts. Glutamine Select is taken during workouts. (4) Mass Aminos and (4) Ultra-40 are taken with meals 1, 3 and 6.

12 Week Contest Prep Diet

 

Meal 1: 4 egg whites, 2 packets sugar free apples & cinnamon oatmeal

Meal 2: 1 scoop of UMP

Meal 3: 6oz grilled chicken or tilapia, 2 cups steamed vegetables. I include a sweet potato or jasmine rice on leg days.

Meal 4: 1 scoop UMP

Meal 5: 1 scoop UMP

Meal 6: 6oz grilled chicken or tilapia, 2 cups steamed vegetables

Supplements

Super Pak with meal 1, Up-Lift pre workout, Glutamine Select during workout, 7-Keto MuscLean with meals 1 and 3, Density (5) tablets with meals 1, 3, and 6

Training

Day 4: Off

 

Day 1: LegsAmount
Squat:4x15,12,10,8
Wide Stance Squat: 4x15,12,10,8
Hip Thruster: 4x15,12,10,8
Romanian Deadlift: 4x12-15
Leg Curl: 4x12-15
Day 2: Shoulders & TricepsAmount
Military Press: 4x15,12,10,8
Alternate DB Press: 4x15,12,10,8
Lateral Raise: 4x12-15
1-Arm Smith Mach Upright Row:4x12-15
Rear Lateral Raise:4x12-15
Close Grip Bench Press:4x15,12,10,8
Dips: 4x15,12,10,8
Tricep Pressdown: 4x12-15
Day 3: Back & BicepsAmount
Pullups: 4xAMRAP
Wide Grip Lat Pulldown: 4x15,12,10,8
Underhand Grip Pulldown: 4x15,12,10,8
Wide Grip Cable Row: 4x15,12,10,8
Barbell Curl: 4x12-15
Preacher Curl: 4x12-15
Rope Curl: 4x12-15
Day 5: LegsAmount
Front Squat: 4x15,12,10,8
One Legged Leg Press: 4x15,12,10,8
Box Step Up: 4x12-15
Narrow Step Lunges: 4x12-15
Leg Extensions: 4x12-154x12-15
Day 6: Shoulders & Triceps (same as Day 2)Amount
Military Press: 4x15,12,10,8
Alternate DB Press: 4x15,12,10,8
Lateral Raise: 4x12-15
1-Arm Smith Mach Upright Row: 4x12-15
Rear Lateral Raise: 4x12-15
Close Grip Bench Press: 4x15,12,10,8
Dips: 4x15,12,10,8
Tricep Pressdown: 4x12-15
Day 7: Back & BicepsAmount
Deadlift: 4x15,12,10,8
Barbell Row: 4x15,12,10,8
DB Row: 4x15,12,10,8
Cable Row:4x15,12,10,8
Barbell Curl: 4x12-15
Preacher Curl: 4x12-15
Rope Curl: 4x12-15

Cardio 

I keep my cardio to a minimum during the off-season. Every Monday I coach a track session at the local college where I run with my clients. Other than that, I typically use my diet to bring my bodyfat down for a contest. I am naturally lean and struggle with adding and maintaining muscle. I find that keeping cardio to a minimum and taking 15 Density a day helps me maintain as much muscle as possible while dieting for a show.

Final Thoughts

No one can stop you from becoming your best self and having the life you want but you. Your self-worth begins inside you. I believe the mind and body are intrinsically connected and that positive thoughts and actions influence your physical, spiritual and emotional health. Beverly International athletes prove that your goals can be achieved with consistent exercise, training, a healthy diet and quality supplements. Nobody can teach you to have discipline and will power. That is something only you can create.

Health and Fitness saved me from destructive behaviors while helping me learn to love myself and others. It inspired me to live my purpose by helping others achieve their goals, while also pursuing my own. Establishing a healthier routine helped me manage my anxiety and depression symptoms. I was able to come off all of my medications and my mood and life improved significantly. Every once in a while, my anxiety will creep in, but the severity is nowhere near what it used to be. I love the life I live and I am proud of who I am. I’ve come so far!

Bodybuilding – A Life Changing Experience

At a Glance: Andrew Reilly

Age: 28

Occupation: I work for my family at F.N. Sheppard & Co. as a conveyor belting fabricator

Education: B.S. from Eastern Kentucky University in Dietetics

Residence: Villa Hills, KY

Years Training: 6

Height: 5’10”

Weight: (Off-Season) 210, (Contest) 192

What would you recommend to someone who has never used Beverly supplements before? I always say this; UMP is the best protein on the market. It has the best taste, the best mouth feel, and the best consistency to cook/bake with. To the people in the gym who are looking to improve their workouts, or looking to add more mass, I always recommend Muscle Synergy.

Music: Everyday by Logic

Hobby or Interests outside bodybuilding: I love to eat and try new foods. I also enjoy going to the zoo, the movies, or just staying inside and being lazy.

Words to live by: “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” Arnold Schwarzenegger

Instagram: I post one motivational pic a day on my Instagram. Follow me at harambe_fitness

 

 
My life changing journey into bodybuilding began my sophomore year at Eastern Kentucky University. I was working at the campus gym and many of the clients said that I should think about competing. So, after graduating, I decided to give it a shot. I stepped on stage for the first time at the NPC KY Derby Bodybuilding Championships and finished dead last! I’m sure many would have given up, but I only became more determined that the next time I stepped on a contest stage I would not only place, but win! The first step was for me to find a trainer to guide me in my quest.

After researching many trainers, I chose Dave Uhlman to guide my physique transformation at Team Elite. The first thing Dave did was make me take a good look at my nutrition. He explained that proper nutrition and supplementation would account for 80% or more of my ultimate contest success. Prior to working with Dave my meal planning and supplement intake was pretty random – whatever was being touted in the current magazines or internet posts. Dave also analyzed my workouts and created workout schedules that spelled out exactly what I needed to do. After working with Dave for 2 years I stepped on stage again at the NPC KY Muscle in 2017. This time I won my class! You can see a sample of my successful diet, supplement, and workout programs accompanying this article.

Facing Death!

This spring I was in even better shape than at the KY Muscle. I had created a physique package that I was extremely proud of. Going in to the show I thought I would win for sure. But when I stepped on stage I was dwarfed by two of the other competitors. I ended up third, but couldn’t get the size of those two guys out of my mind.

In my mind, I felt like a loser and this drove me to take a risk that I came close to paying for with my life. I started researching online steroid sites. Ultimately, I purchased growth hormone from an underground site.

Almost immediately after I started on it I noticed that I was having trouble swallowing. I went to Urgent Care, but two days later I was unable to swallow at all, and when I tried, the pain was so excruciating that it brought me to my knees. My girlfriend, Sarah, took me to the hospital and after four hours in the ER that included a CAT scan, IV fluids, and Tylenol, they diagnosed my condition as Epiglottitis. This is an infection of the epiglottis and an ENT was immediately called in.

But just fifteen minutes after I was diagnosed, my airway completely closed and I was rushed to the OR for an emergency tracheotomy. While heading to the OR I coded, so they had to apply CPR for five minutes. I then coded two additional times during the procedure. I literally died three times! After hours in the OR I became septic. The doctor told my mother and Sarah to call my family and loved ones because the chances of me making it out alive were slim. I was finally stabilized at 4:30am and moved to the SICU where I was placed in a medically induced coma with paralysis, and put into a hypothermic state as a last ditch effort to save my life. After 24 hours of barely clinging to life, my body began to respond and I slowly began my recovery.

I’m not sharing this story to tell you how I beat death and have been given a second chance at life. I’m telling it to encourage you to not make the same mistake. The underground growth hormone was the cause of my trauma. The drug was contaminated which caused an infection, and the growth hormone cells then attached to the infectious cells causing severe epiglottitis and closing my airway.

I know that during our fitness journeys we hit plateaus, or get frustrated and begin to question the process and ourselves. But I want to encourage you to keep pushing, and to keep working as hard as you can. Good things come to those who work hard and don’t give up. Be proud of who you are, and what you have accomplished. I should have been proud of being in the best shape of my life at that last show, but instead I focused on the judges’ placings and the two guys that placed ahead of me.

I am now playing catch up with my body and fighting to recover. The advantage I was seeking ended up nearly killing me. I am blessed to have a second chance at life, but someone else may not be as lucky. Through this battle, I saw the pain I caused my friends and family, and no trophy or victory is worth the heartbreak that they endured because of my decision. But through that I also saw the love and support of those same people during the toughest time of my life and for that I am forever thankful.

Meal Plan

 

Meal 1: Blend the following with water for an on-the-go breakfast shake – 2 scoops UMP, 2 cups blueberries, and 1/2 cup oatmeal

Meal 2: 1 cup oats, 3/4 cup egg whites, 1 tbsp peanut butter

Meal 3: 6oz chicken, 1 cup rice, 1 cup veggies

Meal 4 (Pre-workout): 2-scoop UMP shake, 4 rice cakes, 1 tbsp peanut butter

Meal 5 (Post-workout): 6oz chicken, 1 cup rice, 1 cup veggies

Meal 6: UMP Graham Cracker Pancakes: Blend together 1 scoop UMP Graham Cracker, 4 tbsp oat flour, 1 tbsp flax meal, 1/2 cup egg whites, 1 tsp baking soda, and add water until you get a pancake batter consistency. Cook as you would regular pancakes. Top with sugar free strawberry jam or syrup.

Supplements

 

Ultimate Muscle Protein (UMP): As noted in my diet plan, I use as a morning on-the-go shake, pre-workout, and in the protein pancakes I make for my last meal.

Multiple Enzyme Complex: 1 tablet with every meal to enhance protein digestion in order to fuel my body for growth.

Mass Amino Acids: 4 tablets with meals 1, 2, 4, and 5 (16 tablets total per day) for muscle growth in the offseason, and to reduce muscle catabolism pre-contest.

Muscle Synergy Powder: 2 scoops 35-40 minutes before workouts gives me incredible pumps and fullness.

To get ripped before a contest I add:

Lean Out: 2 capsules with each meal

7-Keto MuscLean: 3 capsules in the morning and 3 more with Muscle Synergy 35-40 minutes before my workout

Energy Reserve: 2 tablets before cardio and 2 tablets before my workout

Training Schedule

I train 6 days a week. I love supersets and tri-sets to keep the intensity high and hit every angle of the muscle.

 

Days 1 & 4:
Chest, Arms, Abs/Core*

Amount
Tri-set 1:
Incline DB Press,
Push-ups (to failure),
Concentration Curls
Tri-set 2: Swiss Ball DB Flyes,
Hammer Curls,
Pushdowns
Tri-set 3:Smith Machine Flat Press,
Standing Cable Curls,
Lying Skull Crushers
Tri-set 4: Underhand 1-arm Pushdowns,
Planks (45 seconds),
DB Kick Backs

*Reps are 15, 12, 10, 8 unless otherwise stated

Days 2 & 5:
Legs, Calves, Abs/Core

Amount
Superset:
BB Squats (12,10,8,6,6)
and Calf Raise (5x20)
Tri-set 1: Leg Extensions (20,12,10,8),
Leg Curls (20,12,10,8),
Wall Sits (1 minute)
Tri-set 2:Lunges (4x15),
Sumo DB Squats (20,15,15,15),
Swiss Ball Squats (4x20)
Tri-set 3: Adductor Machine,
Abductor Machine,
Seated Calf Raise
(20,15,15,15 on each),
Roman Chair Leg Raise
(4 sets of 15-20)
Days 3 & 6:
Back, Shoulders, Low Back

Amount
Superset:
Seated DB Press (15,12,10,8),
Seated Row (4x10)
Tri-set 1:Chin-ups (4x12-15),
Cable Laterals (15,12,10,10),
Front DB Raise (15,12,12,12)
Tri-set 2: DB Row,
DB Deadlifts,
DB Shrug (5x8 on each)
Tri-set 3: Close-grip Pulldowns (15,12,10,10),
Hyperextensions (4x12-15),
Cable Rear Delt (15,12,10,10)

Cardio 

I do 30 minutes of fasted cardio at 5am on my stationary bike or elliptical. Helpful tip: it’s great to be able to wake up and just hop on your own cardio equipment – check out FaceBook Marketplace for someone who is trying to sell their barely used equipment. You can usually pick up a great deal and the equipment is like new.

It’s Never too Late to Feel Great

At a Glance: Linda Stephens

Age: 50

Occupation or Education: Masters Degree in Clinical Nutrition, NASM Certified Personal Trainer, IFBB Pro Athlete, Writer, Nutrition Coach and a Full-time Mom

Family: 16 year old son and a 13 year old daughter

Current Residence: Darien, CT

Years training: 10 years

Height: 5’7

Weight: 155lbs (Off-Season), 140lbs (Contest)

Favorite Fitness Meal: Grilled grass-fed steak, spinach and sweet potato (off-season make that sweet potatofries). My favorite post workout meal is my shaker cup filled with strawberry UMP, cinnamon, powdered peanut butter (off-season only) and water. Shake and bottoms up!!!

Favorite supplements: Strawberry UMP Pre/Post workout, mixing Graham Cracker UMP in with my eggs, and I LOVE chocolate UMP pudding at night before bed. Lean Out / 7-Keto stack to burn fat and aid in getting lean during prep, ZMA 2000 to help with recovery and rest at night, Density to make sure I get a full complement of amino acids. I use Glutamine Select BCAA’s to aid in intra-workout performance.

What would you recommend to someone who has never used Beverly supplements before? I always put my clients on UMP right off the bat. It’s easy to digest and refuel post workout. Tastes amazing mixed with just water. It’s also a great way to fuel up in between meals when hunger strikes. It can also be made into an amazing pudding when that sweet tooth rears its ugly head. Chocolate UMP protein pudding before bed is AMAZING.

Music: I love doing cardio to 80’s and 90’s music.

Most Inspiring Book: Women and Self Esteem. It’s so important to fill yourself up. So often we look for others to validate ourselves. IT MUST come from within or every relationship you have will suffer.

Hobby or interests outside bodybuilding: I’m a HUGE basketball & Boston Celtics fan. I enjoy a good basketball game especially when it’s my daughter’s team playing.

Words to live by: Be a VICTOR not a VICTIM – Joel Osteen

 

 

My parents raised me to be active. I played basketball and figured skated as a kid and in my teens and early twenties I taught aerobic classes. It wasn’t until my mid 20’s that I ventured into the weight room. From the first time I picked up a pair of dumbbells I was hooked. Building beautiful, feminine muscle became my new focus. It’s pretty simple, cardio and weight training are the keys to developing a shapely healthy body while reversing the effects of aging.

I lifted weights throughout both my pregnancies and couldn’t wait to get back to the gym. My body bounced back within days after giving birth. In 2010, I decided to compete in an NPC show and took my workouts to the next level. I had no idea what class I’d compete in, but I knew that taking the stage was my next goal. I’ve been competing ever since, doing 3-5 a shows a year. I spent 4 years as an amateur NPC figure competitor until turning IFBB Pro in 2014. It’s been fun and challenging but so worth it. I’ve built so many solid relationships competing and some of my best friends are the women I’ve competed against.

Before I became a nutritionist/personal trainer, I worked on Wall Street on the institutional equity trading desk. I covered major institutions’ listed equity transactions. I loved that life. It was fast-paced and exciting to have your finger on the pulse of U.S. economy. Once I became a mom, I knew that life wouldn’t work for me anymore. I wanted to be there for my kids and be the best mom possible. Working 12-hour days would not allow me to do that. I retired from the investment world, but my gym time never lapsed. One day a friend said, “You should get certified as a trainer and make money at what you love to do.” Before I knew it I was sitting for my CPT with the National Academy of Sports Medicine. I didn’t stop there, as I wanted to have something in my arsenal that would put me a cut above the rest. My passion about living and eating healthy sparked my interest in nutrition. I researched local colleges and universities that offered programs and degrees in nutrition. I sought real knowledge backed by credentials and embarked on my graduate degree in nutrition at the age of 43. I was both nervous and excited. There were classes required that I hadn’t had since high school such as biology and chemistry. It was very challenging for me with two small kids plus being in contest prep several times during my 3 years in grad school. I thought about quitting many times because it was so hard and challenging. I shed many tears throughout those years as I pushed myself to achieve that degree. I’m happy to say I graduated magna cum laude with a master’s degree in clinical nutrition at the age of 46. It was also the same year that I turned IFBB Pro in Figure. Blood, sweat and tears, but I did it.

I reached a new milestone in my life on my last birthday (age 50) in March, 2018. But, I'm not done yet. I'm working toward a new goal - to the hit the IFBB stage in my first Women's Physique competition. I’m a firm believer that it’s “never too late to feel great”. I hear many clients tell me that they can’t do it because of age. Well, I’m here to prove that age IS JUST A NUMBER. I’m here to lead by example. I’m here to inspire women of all ages but especially my demographic that you can do whatever you want at any given time. Never ever put limits on yourself.

Nutrition

Before earning my degree in nutrition, I had worked with 3 different coaches for my contest prep. I learned what not to do and I also learned what worked for my body. After attaining my degree, I understood carb cycling, keto diets and other ways to lean out and be healthy. I grasped the science behind it and what our bodies do with the foods that we consume. The tilapia and asparagus diet was one of the worst that I’ve ever done. After reading about certain fish and how they affect our bodies I knew what not to eat and how to make better choices. I teach my clients that eating healthy doesn’t have to be boring or flavorless. I give them the meals I’ve created on my own. It’s not always a culinary experience but it is tasteful and healthy.

Here’s a look at how I eat both off and in season. My in season meal plan is much tighter with portions and timing but for the most part I just eat more of my prep diet when I’m not in contest mode. I’m also doing about an hour of cardio a day during contest prep. I will also include cheat meals once or twice a week during offseason. I think there may even be a bit more guacamole too.

The key to any successful meal plan is preparation. You must cook in bulk and package up your food. It won’t work if you wait until you’re hungry to start cooking or decide what you even want. There are also excellent food prep companies that will ship the food to you for ease. It’s not that expensive but it will ensure that you’re eating within the macros for your body goals.

Supplements

 

Ultimate Muscle Protein (UMP): I recommend this product to all my training and nutrition clients. I tell them if they don’t like it I’ll buy it back. I’ve yet to have anyone take me up on that offer. It’s taste is the best, mixes the best and never causes any bloating or gas. No one is more lactose intolerant than me and I’ve never had a GI issue with UMP. I put it in my eggs, oatmeal & make blended shakes with it. It keeps me fueled pre and post workout or when I don’t have time to eat I’ll drink a shake. It’s easy and tastes amazing.

Density: I use Density to ensure that I’m getting the full complement of amino acids daily. I take 2 tablets three times throughout the day. I have all my vegetarian clients incorporate it into their daily regimen to cover their daily dose of amino acids. Definitely helps with building muscle and aids in recovery time.

ZMA 2000: Not only does ZMA increase your ability to have a more restful night’s sleep it also naturally helps raise testosterone levels. Important for building muscle and having productive workouts. Zinc is an antioxidant, which aids in cell regeneration while resting and keeps the immune system strong. All my clients male and female utilize this little gem.

7-Keto MuscLean: This favorite of mine gives you a nice little spring in your step without giving you the jitters. It does have caffeine in it so it instantly gives you a boost to your energy and mood. I like to take 2 before fasted morning cardio and another 2 before my early afternoon workout to ensure I have maximum energy for my lifts.

Joint Care: It helps prevent joint issues by improving lubrication, elasticity and recovery. With the right balance of Glucosamine, Chondroitin and MSM it will also help relieve pain and inflammation in your joints. MSM is key in aiding proper absorption. Everyone can benefit from this product.

Meal Plan

 

Meal 1: 1/2 cup of egg whites plus one whole egg mixed with graham cracker UMP, 1-2 slices of Ezekiel toast with 1 tbsp. of natural almond butter, 1/2 cup of berries

Meal 2 (usually preworkout): 1.5 scoops of strawberry UMP mixed with a 1/3 cup oats, 1 tbsp. powdered peanut butter, cinnamon shaken with water, 1 toasted whole grain waffle

Meal 3 (usually post workout): 3/4 cup of 1% cottage cheese no salt added, 1/2 medium apple, toasted cinnamon raisin Ezekiel English muffin with coconut oil drizzled on it. (No cottage cheese during contest prep. I use 3oz of chicken for my protein here)

Meal 4: 1.5 scoops of Chocolate UMP with 8oz of water, instant coffee, pb2 and ice in the blender for a thick milkshake, 1/2 medium apple.

Meal 5: 4oz grass fed beef or wild caught salmon, green veggie, and either brown rice or sweet potato.

Meal 6: (if needed) Chocolate or Graham Cracker UMP pudding an hour or so before bed. I add in decaf instant coffee and some PB2.

Training

Sunday: Rest

 

Monday: Quads/GlutesAmount
Leg Extensions:4x12 (medium/heavy weight)
Smith Machine Squats:(close feet) 5x12 getting my glutes low
Walking DB Lunges:12 on each leg for 3-4 sets holding 35lb DB’s
Hip Thrusts:I alternate between barbell and Smith machine. I go as heavy as I can 6x12-15.
Add a resistance band above the knees.
Other movements I love: Hack Squat, Sissy Squats, Leg Press, Split Squats, and Front Squats
Tuesday: Back & Biceps
(superset when I need to work faster)

Amount
Lat Pull Downs:4x12, I use a Maxagrip (www.maxagrip.com), I love the hand
positioning of it. I also use the wide grip bar and pull behind
the head for 2-3 sets.
Seated Row:4x12 also with the Maxagrip bar
Bentover Barbell Rows:4x12
Assisted Pull Up Machine:4x12 – alternate between wide and neutral grip
Back Extensions:4x12 holding a 25lb plate
DB Bicep Curls:4x12-15
EZ Bar Wide Grip Bicep Curls:4x12-15
ROPE Bicep Curls using the low pulley:4x12-15
Wednesday: Shoulders & TricepsAmount
Seated Side Lateral Raises:4x12, last set is a drop to failure
Smith Machine behind the head Press:4x12, last set is a drop
Rear Delt Machine:4x12, last two sets are drop sets
Seated Press Machine:4x12 (one arm at a time)
Low Pulley Rope Front Raises4x12
Triceps Rope Pull Downs:4x12
Seated DB Overhead Triceps Press:4x12
Thursday: Hamstrings & GlutesAmount
RDL’s: Lift from the floor:6x10-12
BB Hip Thrusts with a resistance band: 4x12
Lying Leg Curl: 4x12, last set is a drop set
Seated Leg Curl:4x12
Good Mornings: 4x12
Rope Pull Throughs: 4x12
Friday: Chest, Biceps, AbsAmount
Hammer Incline Chest Press:
4x12
Incline DB Fly:4x12
Pec Dec Machine: 4x12
Push Ups:4x12
DB Bicep Curls: 4x12
Hanging Knee Ups: 4x15-20
Incline Sit Ups:(slow on the way down)
Saturday:Amount
Smith Machine Hip Thrusts:
5-6x15
Lat Pull Downs4x12
DB Pullovers: 4x12
Resistance Bands Squat Jumps: 4x12 jumps
Side Lateral Raises: 4x12

Cardio 

I love fasted cardio. I rise at 5:30am and do about 20-30 minutes steady state in my off-season 5-6 times a week. I own an Elliptical so I literally roll out of bed and into my cardio. When I’m in-season I do much more cardio. But, I still do fasted early cardio for about 30-40 minutes. I warm up for 5 minutes and then I perform HIIT sprints. I sprint fast for one minute and recover for 2-3 minutes then repeat for the remainder. Usually at some point in the afternoon I’ll do round two of cardio usually steady state for another 15-20 minutes. Afternoon cardio is my least favorite of contest prep but it’s necessary to get that lean shredded look.

 

Presentation

When I come off of a season I usually take a break from posing. But, I always practice certain poses during my rest intervals when training. It’s fun to pop a front pose after smashing some delts. I’ve been doing figure for the last 7 years but this season I’m crossing over to physique. So, I’ve been learning the poses with my coach, IFBB Pro Jamie Pinder. I also have to put a routine together. It’s a whole new ball game this season. I was resistant to change but I’ve finally got my head around it and I’m excited.

In Closing

My fitness journey continues to be exciting and spiritual. I’ve met so many wonderful people along the way. Some live close and some live far. But, no matter the distance the support is always there. It’s spiritual because whether you compete or not there’s always something to learn about yourself as you pursue your goals. You should never stop evolving. The fitness community is one where people are constantly striving to be better versions of themselves. They will support you unconditionally and pick you up when you falter. My tag line for my business is: “It’s NEVER TOO LATE to feel GREAT”.

Helping others train and eat properly is my passion. It’s worth its weight in gold when a client thanks me for helping them change their body. Don’t put off your personal fitness journey any longer.

Feel free to contact me should you have any questions at lindaifbbpro@gmail.com
www.figurefitnesstraining.com
Or on Instagram: lindastephensifbbpro

My First Top 5 Pro Finish

At a Glance: Ken Blunkosky

Age: 45

Occupation: IFPA and OCB Pro Bodybuilder, OCB Judge, ACE certified personal trainer, Associates of Science in Nursing, Certified Massage Therapist, and owner of Diamond Athletic Club in Pittsburgh, PA

Family: Married to my amazing wife Beth, daughter, Madison. We are a faith and fitness-based family.

Current Residence: Export, PA

Years training: 25 years

Height: 5’9”

Weight: 175 (Off Season), 171 (Contest)

Favorite Bodybuilding Meal: 1 cup oatmeal, 1/4 cup walnuts, 1 tsp flax meal, cinnamon, 2 scoops UMP Graham Cracker!!

Favorite supplements: I can’t pick just 1 or 2 products; UMP, all the flavors are awesome! All through my contest prep, I enjoyed making mine a little thicker and eating it like a pudding. Post-workout I have 2 scoops of chocolate or vanilla Muscle Provider, or sometimes one scoop of each. I always have 2 scoops of Glutamine Select during my workout and another 2 scoops 1 or more times throughout the day to help get me past those cravings. 16 tabs of Muscle Synergy (8 a.m., 8 pre-workout) had me feeling pumped all day. Ultra 40, Mass Amino Acids, Quadracarn…I can’t say enough about the results I see and feel with all the Beverly products I take.

What would you recommend to someone who has never used Beverly supplements before?  First and foremost, I would emphasize the quality of Beverly International products. And not only “they are what they say they are,” but through numerous emails and phone calls, I felt like they were genuine, they answered all my questions, and gave some recommendations…they made me feel like I was family.

Music: K-Love plays 24/7 at our gym, but while I’m working out, it’s usually Toby Mac, Mercy Me, Mandisa, or FLAME in the headphones.

Most Inspiring Book: I Am by Joel Osteen

Words to live by: “Fear is a liar” Zach Williams; “I will fight” Steven Furtick

 

I've been training for 25  years, and competing for twenty. My first ever competition was in 1998, and then I did a couple more here and there over the next couple years. I bought a gym in 2003 and took time off from competing, but continued to train. In 2009 I got back in the game. I competed in a natural show and ended up winning the novice class, bantamweight class and the overall and earned my IFPA pro card. Since then I’ve competed in numerous drug-free pro shows. My goal was always to be better than I was at my previous show. Although my condition was improved show after show, I still did not crack the top 5 in a pro show.

In January 2018, I decided to  compete in, what I thought would be my last show. I trained like it was my last…4 am fasted cardio, increased intensity every workout, near perfect diet, but something just wasn’t right. I turned to the internet for answers (cause we all know, if it’s on the internet, then it’s got to be true). That just shows my desperation. I’m the guy who is skeptical of just about anything published on the web.

However, in this case, I believe divine intervention may have been involved and lead me to Beverly International. I searched for “supplements”, “best supplements for competitive bodybuilding”, “best supplement brands”, etc. The results lead me to many different supplement company websites, but in my side bar, Beverly International products kept appearing… UMP, Muscle Provider, Mass Amino Acids, Ultra 40. I figured someone (the man upstairs) was trying to tell me to look into this company. I did some more research, then took a leap of faith and ordered that day. (The funny thing about that is I’m one of those people who puts items in my cart and they are still there 3-4 weeks later, it’s a running joke in our family.)

As I was browsing through the Beverly International website, I clicked on the BevSolutions link. The information here is priceless! I incorporated the “Bodybuilding Pre-Contest Dieting Program up to 185” and went all in with the supplement recommendations (UMP, Muscle Provider, Ultra 40, Mass Amino Acids, Glutamine Select, Lean Out, 7-Keto MuscLean, Quadracarn, Density, Muscularity, Creatine Select, Muscle Synergy).

 

I really didn’t know what to expect, or what results I could achieve in such a short period of time. Within the first week, I felt fuller, thicker and leaner, with more energy and endurance. I couldn’t believe the transformation that was taking place. In as little as 3 weeks, I knew that I was going to show up with my best physique ever! At 8 weeks out I emailed Beverly International and explained exactly what I was taking and asked for any suggestions as to what I should take coming down the home stretch. Almost immediately I received a reply with a couple of suggestions that I implemented and never looked back (or better).

I went into the competition in the best shape of my life and was honored to place 5th in the best pro class that I have ever been a part of. This was “supposed” to be my last show, but with the results that I achieved with Beverly International, it’s only the beginning! Every finish line is the beginning of a new race!

My Daily Nutrition Plan

 

Post AM Cardio: 1 scoop Muscle Provider in water

Meal 1: 5oz lean ground turkey, 6 egg whites, 1/2 grapefruit

Meal 2: 6oz chicken, 4 cups salad with tomato, carrot, and cucumber, 3 tbsp Newman’s oil and vinegar dressing

Meal 3 (post-workout shake): either 2 scoops UMP in water, 2 scoops Muscle Provider in water, or 1 scoop each Muscle Provider and Provosyn in water

Meal 4: 5oz chicken, 2 cups salad, 1 tbsp apple cider vinegar and 1 tbsp olive oil

Meal 5: 5oz chicken, 1 cup broccoli or green beans

Meal 6 (Protein Pudding): 2 scoops UMP stirred into about 6oz water (every flavor is amazing!)

Carb Load Meal (Monday and Thursday, in place of meal 6): 1 cup oatmeal (precooked), 8oz sweet potato, 4oz banana, 1 cup broccoli or green beans, 1 tbsp almond butter (to prolong the positive effects of the carb-up meal and stabilize my blood sugar through the night).

My Daily Supplement Plan

Throughout the years I have used many different brands of supplements. I took advice from others who I believed knew the answers to my problems. I did this for all the pro shows I competed in and all produced the same result…minimal change. It was the definition of insanity… doing the same thing over and over again expecting different results.

Going into my last show (so I thought) I decided that I wasn’t going to
listen to anyone else but myself. I began with the same supplements, but changed my workouts and diet to pre contest mode. I started out feeling good, then I just hit a brick wall. That was when I decided that I needed to change the supplements. I did the research, figured out the best supplement plan for me (Beverly International makes this process seamless). I only wish that I would have found Beverly International
when I started my bodybuilding career. The BevSolutions section on their website makes sense of it all, nutrition, supplements and training. You can’t go wrong, but even when you are in doubt, they are just a phone call or email away.

My results were far greater than I had ever imagined. I stepped on stage in the best shape of my life. And now I can only imagine what the results will be with a full 16-week prep with Beverly International supplements. Thanks to Beverly international, the finish line is just the beginning of a new race and retirement is nowhere in my near future!

Beverly breaks down their competition supplement plan into four levels – Essential, Advanced, Comprehensive, and Maximum. If a competitor had enough time before his contest he might start at the Essential level and add the next levels of supplements progressively as the show approached. For example, if you had 16 weeks to the contest you might start at the Essential level for four weeks, then add the Advanced level supplements, with eight weeks to go add the Comprehensive level supps, and finally add in the Maximum level supps for the final 4 weeks.

Personally, I went straight to the Maximum plan. I was competing in what I thought would be my final Pro show and wanted to be at my absolute best. Here is the complete supplement regimen that I followed leading into my first ever top 5 pro placing.

 

Essential: To maintain and gain muscle while dieting: UMP, Quadracarn, Creatine Select, and Glutamine Select.

• Ultimate Muscle Protein – As part of my daily meal nutrition plan
• Quadracarn – 3 tablets, three times daily (morning, pre workout, and evening)

• Creatine Select –1 scoop in the AM and 1 scoop preworkout
• Glutamine Select – 2 scoops mixed in 8-16 oz. water and sipped during training

Advanced: Lean Out and 7-Keto MuscLean took my fat loss to the next level, while Density ensured that I was completing the amino acid profile for all the foods I was eating.

• Lean Out – 2 with every meal

• 7-Keto MuscLean – 3 capsules, 2x daily morning and early afternoon

• Density – 2-3 with each meal

Comprehensive: Mass Amino Acids and Ultra 40 Liver tabs to preserve and gain muscle on a fat loss diet.

• Mass Aminos – 3 with each meal

• Ultra 40 – 3 with each meal

Maximum: The final step in achieving my best ever competition body was to add Muscularity and Muscle Synergy.

• Muscularity – 2-3 with each meal

• Muscle Synergy – 8 tablets 2x daily; on training days, make sure one dose is taken prior to your workout.

Ken Blunkosky’s Off Season and Pre Contest Training Programs

I started to use Beverly’s Pre-Contest Training manual as a guide in early 2018. I have made some adjustments along the way (more sets, lower reps, heavier weights). My workouts last from 45 to 90 minutes. Here’s an example of my training:

 

Off Season Training Schedule
One body part per day. On major exercises I do 5 sets of 5 reps heavy, and then repeat the same exercise with lighter weights for 3 sets of 10 reps to maximize my pump.

Monday: ChestSetsReps
Bench Press55
Bench Press (pump)310
Incline Press48-10
Decline Press48-10
Pec Deck (or Cables)412-15
Tuesday: BackSetsReps
Pullups510
Deadlift55
Deadlift310
Bent Row48-10
Lat Pulldown55
Lat Pulldown310
Wednesday: LegsSetsReps
Leg Extension312-15
Squat55
Squat310
Walking Lunge310
Leg Curl48-10
Standing Leg Curl48-10
Thursday: ShouldersSetsReps
1-Arm Lateral Raise48-10
Front Cable Raise48-10
Bent Lateral48-10
Press55
Press310
Friday: ArmsSetsReps
BB Curl55
BB Curl310
Incline Curl315
Preacher Curl48-10
Triceps Pushdowns55
Triceps Pushdowns310
DB Kickback315
1-Arm DB Extension48-10

Pre Contest Training Schedule
3 days on, 1 day off, 2 days on, 1 day off. I go as heavy as I can to get the reps while keeping good form. I limit my rest between sets to the minimum required.

Here’s an example of my training: Day 4: Rest, Day 7: Rest

Day 1: Chest, Shoulders, Triceps, CalvesSetsReps
Incline DB Press512
Seated Calf Raise610
Incline DB Flye410
Military or DB Press58-10
Lateral Raise415
Weighted Triceps Dips415
Close Grip Incline Press410
Calf Raise425
Day 2: Back, Traps, Rear Delts, Biceps, AbsSetsReps
Triangle Bar Pullups315
Behind the Head Pullups312
Curl Grip Pulldown48
Bent DB Lateral410
Reverse Curl410
1-Arm Preacher Curl412
Hanging Leg Raise420
Hyperextension315
Day 3: LegsSetsReps
Leg Extension420
Squat510
Leg Press*210+
Leg Curl410
Seated Leg Curl410
Single Leg Deadlift310

*On Leg Presses I start with one plate on each side, do 10, add a plate to each side, do 10… keep adding until I can’t get 10 reps. That completes one set. I rest two minutes and start over at one plate per side.

Day 5: Shoulders, Chest, CalvesSetsReps
Shoulder Press512
Pec Deck512
Seated Lateral Raise410
Cable Crossover320
DB Round the World316
Flat DB Press412
Cable Extension w/Rope415
Triceps Pushdown415
Stair Calf Raises*13

*Start at the bottom of a set of stairs. Step up to the 1st step and do one calf raise, go up a step and do 2-3, add 1 or 2 reps on each step up until you reach the top. On the top step do 10 reps with toes straight ahead, step down and do 10 reps with toes pointed outward, step down and do 10 reps with toes pointed in, then step down and do 9 reps with toes pointed forward, and so on all the way back down.

Day 6: Back, Traps, Rear Delts, Biceps, AbsSetsReps
Deadlift58
Incline DB Row410
Bent Row48
Reverse Pec Deck410
Hammer Curl410
Drag Curl58
Preacher Curls48-10
V-Ups (for abs)520
Weighted Hyperextension310
Weighted Plank360 sec

Cardio

 

I typically do 30 minutes fasted cardio 3-4 days/week, usually treadmill with an incline of 15 and average speed of 3.2 (start slow and work the speed up as tolerated, because the idea is to NOT hold on). I occasionally would slow the speed to 2.7 and walk backwards for 60-90 second intervals. I am a firm believer in heart rate-based training, so this was the best form of cardio for me to regulate my heart rate (speed up and/or slow down).

 

Posing

The key here is practice, practice, practice! I suggest that you practice your mandatory poses at least once/week starting the day you decide to enter a competition. At about 8 weeks out, I usually start holding each pose for 2-3 sets of 10 to 15 seconds, 3 days/week. Then each week I add 5 seconds to each pose and do 3-4 sets. I have even used posing in place of my morning cardio. Posing can make you or break you. I have seen many “backstage winners” place lower than someone who didn’t look as good but knew how to present their physique through posing.

Conclusion

The best advice I can give to anyone who wants to compete is to trust and believe in the process and more importantly, yourself! You will find that everyone has “the answer”, they all have their opinions, but you can’t worry about them or what you see on social media. So, if you need a push, find one person who has been there/done that and has the credentials to guide you on this amazing journey. There’s no doubt that a good, reliable training partner is beneficial, but you’re the only one who can hold yourself accountable; dedication is doing the things you don’t want to do, when you don’t want to do them. Remember that the only one who can tell you that you can’t is you, and you don’t have to listen.

A strong support system goes a long way. These are the ones who build you up and give you that reassurance when you need it the most (when you’re carb depleted!). I can’t thank my wife and daughter enough for all their love and support. And I also want to give a huge shout out to Chuck and the rest of my Diamond Athletic Club family in Pittsburgh, PA.

I’m blessed, and I thank God every day for everything that happens to me. It’s a blessing to be able to do what I love to do.

Figure Competition – No Longer a Dormant Thought

Photo Credit: Chris Banks, Sinnerman Photography

At a Glance: Ayana Domingo

Age: 42

Occupation: Patient Screening Navigator for Breast Health at New York-Presbyterian Hudson Valley Hospital

Family: Married; 2 children - Tyler 22, Synda 14

Current Residence: Cortlandt Manor, NY

Years training: 1.5 years

Height: 5'3"

Weight: 130 (Off Season), 119 (Contest)

Favorite Body Building Meal: 4oz beef or bison burger, 5oz sweet potato, grilled asparagus

Favorite Supplements:

  • UMP is my absolute favorite – I love the chocolate and cookies and crème This is my last meal of the day and I consider it a dessert.
  • Glutamine Select – I drink Glutamine Select pre/ intra/post-workout. I love that it contains BCAAs which keeps me from getting sore during the recovery period and the flavor is not overpowering.

Advice to Someone who has never used Beverly: I recommend that you check out the Beverly International website (BeverlyInternational.com). All the supplement recommendations are available there. No matter your fitness goals, you will definitely benefit from Beverly products.

Music: As a classically trained pianist for over 30 years, I enjoy all genres of music.

Most Inspiring Book: The Alchemist by Paulo Coelho. I read this book every year because it reminds me to never give up on your dreams.

Hobby or Interest outside of Bodybuilding: Outside of bodybuilding, I am a freelance photographer of life and love; shooting baby showers, engagements, birthdays, and weddings. I also love to run 5Ks and am a member of USA Track and Field; the 100 meter sprint is my favorite event.

Words to Live By: The mind tells the body what to do, not the other way around…

Favorite Quote: “And when you want something, all the universe conspires in helping you to achieve it.” –Paulo Coehlo

 

I've been an athlete for most of my life. I ran track competitively throughout junior high, high school, and some college, specializing in the 55, 100, and 200 meter dashes, as well as running on the 4 x 400 meter relay team. I worked out occasionally during those years and was encouraged by a friend to compete. My response was, “no way”, and I tucked that thought deep in the back of my mind. I went on to earn my Bachelors of Science degree in Health Education and Promotion from Lehman College in 2005. Then life happened, marriage and children, and any remaining passion for fitness fell to the back burner.

What really prompted me to focus on my health

In 2010, I was incidentally diagnosed with hypertension and was placed on blood pressure medications due to increased weight gain, eating processed foods high in sodium, and stress. My readings ranged from 140/100 – 150/120 some days. Over the years, I made numerous attempts to get my health in order but everything I did was a short-term fix.

Fast forward to 2016, I set a goal of getting into the best shape of my life by 2018 and started to document my fitness journey on Instagram. That same year, I joined Bodybuilding.com and started to use their various workout programs and challenges, but still, I fell short and didn’t complete them. The consistency and drive was not there. Any thought of competing was a thing of the past, reserved for the young.

Journey to the stage

On January 8, 2018, I pushed the hard reset button and made a decision that I was going to compete in an NPC Figure show in the summer. I signed up for the Bodybuilding.com $50K, 12 week transformation challenge to see what results I could achieve on my own. Although I did not win the challenge, my transformation was phenomenal. At that point, I knew I was ready to take the next steps necessary in order to prepare me for the stage.

Through word of mouth, I contacted competition prep coach Steve Poynter who worked with me starting at 14 weeks out. He outlined my nutrition and training in detail and made adjustments where needed during my prep. Beverly supplements were an integral part of my regimen throughout my entire prep.

On July 7, 2018, I stepped on stage in the best shape of my entire life at the NPC Northeast Summer Classic show in White Plains, NY. I placed fifth in Novice and the 40 and Over Figure division.

My journey to the stage was not easy, like many, I experienced setbacks. I developed quadricep and bicep tendinitis, along with a condition called notalgia paresthetica on the right side of my mid-back which made it painful to open up my right lat. (Not a good thing for a Figure competitor.) Luckily, I was able to seek medical therapy in a timely fashion and learn how to work through and strengthen my injured areas.

Presentation Tips

As I will be preparing for my 2nd show this year, I emphasize “practice, practice, practice” no matter how seasoned you are. I continue to practice my posing for 15 to 20 minutes a day as posing is considered a huge component of overall stage presentation.

Helpful Tips

  • Incorporate stretching before and after all training as it reduces risk of injury.  Invest in a stretching strap (it works wonders).
  • Know your “why”? Why are you competing? Knowing your “why” will add depth, passion, and fuel your inner strength towards achieving your goals despite any obstacles that might stand in the way.
  • Don’t compare yourself to other competitors. Always strive to be the best version of yourself and beat that person staring back at you in the mirror.

Closing Thoughts

At 42 years old, I finally reached my fitness goals and can now say that I am an NPC Figure competitor. This journey has been a life changing experience for me. I did what I thought was impossible. I learned a lot about myself, how my body responds to different types of foods, and learned who was really on my support team for the long haul. I’ve met amazing friends who supported my goals and gave me that mental push on days when I wanted to give up.

For anyone thinking about competing or even weight loss in general, know that it will take time, patience, and dedication, but you can do it if you put your mind to it. Results may not happen overnight; however, with the right guidance and support system by your side, anything is possible. I believe in you.

Nutrition

Nutrition is key; there’s no way around it.

Every Sunday, my husband helps me meal prep for the week by grilling all of the meats and veggies. I measure out my portions the night before and carry my meals with me to work every day. It saves so much time, money, and keeps me on track with my fitness goals.
 

Meal 1 (pre-workout): 5 egg whites, 1/2 cup steel cut oats

Meal 2 (post-workout): 1.5 scoops Muscle Provider, 1/2 banana or 1/4 cup blueberries, 2 tbsp PBfit powdered peanut butter

Meal 3 (usually post workout): 4oz lean ground chicken or chicken breast, 1 cup green vegetables, 1/2 cup white rice

Meal 4: 4oz lean ground chicken or chicken breast, 1 cup green vegetables, 3-4oz yam

Meal 5: 5oz lean beef or salmon, 1-2 cups vegetables, avocado or 2 tbsp unsalted peanut butter

Meal 6: 1.5 scoops UMP

Water Intake: Drink at least 1 gallon of water per day

Supplements

Muscle Provider – post workout to build lean muscle and recover from tough workouts faster

UMP – as a great tasting, contest friendly, nighttime meal replacement

Glutamine Select – before, during, and after my workout reduces soreness and quickens recovery time

Lean Out stacked with 7-Keto MuscLean to help my body to convert stored fat into energy and lose fat without losing lean muscle

Training Schedule

I started to use Beverly’s Pre-Contest Training manual as a guide in early 2018. I have made some adjustments along the way (more sets, lower reps, heavier weights). My workouts last from 45 to 90 minutes. Here’s an example of my training:
 

Monday: Legs & AbsSetsReps
Leg Press310-15
Squat38-12
Hack Squat*310-15
Straight Leg Deadlift312
Leg Extension312
Abs (various exercises)825-50

* Hack Squats are one and one half reps – go all the way down, then half way up, back down, and all the way up = 1 rep.

Tuesday: Back, Delts, Biceps, CalvesSetsReps
One-Arm Row38-10
Lat Pulldown38-12
Seated Row38-12
DB Lateral310
Front DB Raise310
Bent DB Lateral310
Cable Preacher Curl38-12
DB Curl38-10
Barbell Curl35-6
Calf Raises (various)6-815
Wednesday: Chest, Triceps, AbsSetsReps
Incline DB Press46-10
Flat DB Press48-12
Pec Deck38-12
Triceps Pushdowns48-12
Lying Extension410-12
Abs (various exercises)615-25
Thursday: Legs (glute emphasis), CalvesSetsReps
Romanian Deadlift310-15
Wide Leg Press310-15
Leg Curl36-8
Walking Lunge312-15
Leg Extension312
Smith Machine Squat312
Superset each pair of exercises above
Calf Raises (various)6-815
Friday: Delts, Back, Arms, AbsSetsReps
Shoulder Press36-10
Lat Pulldowns38-12
Upright Row38-10
Straight Arm Pulldown310-12
Bent Laterals310-12
Seated Row38-12
Barbell or EZ Curl36-10
Close Grip Bench Press36-10
Concentration Curl210-12
Triceps Dip210-15
Superset each pair of exercises above6-815
Abs (various exercises)825-50

Cardio Schedule

For heart health and to keep my blood pressure under control, I do some form of cardio every day for 20 – 30 minutes alternating between the stair master, spin bike, and arc trainer. Leading up to contest day, I increase my cardio intensity and incorporate plyometrics and wind sprints depending on my condition.

Purpose Driven Prep

At a Glance: Jesse Dale

Age: 40

Occupation: Co-Founder MacroMissionary & Gym Owner

Family: Wife, Erika Dale

Current Residence: Indianapolis, IN

Years training (total): 28

Height: 5’8”

Weight: 200 (off season), 185 (contest)

Favorite Bodybuilding Meal: Beverly UMP treats! (pancakes, brownies, ice cream), huge stir fry’s and salads

What would you recommend to someone who has never used Beverly supplements before? Read the No Nonsense magazine, order UMP, ask anyone who has been around for a while about Beverly

Most Inspiring Book: The Purpose Driven Life by Rick Warren

Hobby or interests outside bodybuilding: Music, travel, mentoring others to reach their goals

Words to live by: “If you want to make a million dollars then help a million people” and “people do not care how much you know until they know how much you care.”

 

I did my first show when I was 18 years old, the Teen Novice Michigan. I was able to win my class and like many others who catch the “competition bug,” was hooked on the sport! In 2003, I was introduced to Beverly International. I have been using Beverly products now for 15 years! But, not only their products, the foundation I gained from Beverly’s information and philosophy on training and diet have led me to many successful competition experiences throughout the years.

In 2011, I did a final series of shows and then decided to “hang up my trunks”. At this time, I owned a few gyms, promoted two drug free NPC shows (the Natural Indiana & Indianapolis), and had a number of nutrition counseling clients. I hadn’t really intended to “quit” bodybuilding, but my priorities slowly drifted away from competing. I still kept in shape and people would always ask when “The Shark” (a nickname I’ve had as long as I can remember) was going to return to the stage.

I half-heartedly planned on competing in 2013; however, due to poor decisions and too much ambition in business, I ignored my relationships, didn’t pay as close attention to family, and even got “too busy” to go to church. As a result this was a rough year of divorce, dividing and dissolving assets, and a time for inner reflection and needed council.

It was later that year that I met Erika. I coached her as she achieved her lifelong goal of competing as a figure athlete, and as our friendship grew, I found myself attracted to her work ethic and dedication to her faith. I was madly in love and didn’t even realize it. Luckily she felt the same and we got married in 2016. Erika shared my passion for health and fitness and using it as a platform to help as many people as we possibly can. She helped me rebrand our nutrition company into MacroMissionary and in late 2017 she declared that she was going to compete again.

Self Reflection Time!

Erika’s decision to compete really made me think. I stopped competing for two main reasons.

  1. I did not want to start using illegal drugs.
  2. I’d get too caught up in winning to where it would be messing with my head.

I made no commitment to compete, but set a goal to get in my best shape ever for my 40th birthday. I buckled down and got to work eating and training like a bodybuilder... and the thought of returning to the stage began creeping into the back of my mind.

About this time I read Rick Warren’s book, The Purpose Driven Life. The book inspired me to make the very best of the gifts that God has given me. And to honor not only Him, but also the people that He put in my life to help me foster these talents. Those who helped me the most in life and bodybuilding were my mom and dad, brother, and Erika. I decided I would compete again, not striving for ripped abs or a trophy, but for a much greater purpose - to honor these people who had meant so much to me.

Jump Back into the Contest Waters

I set my mind to compete in the same two shows Erika was doing -- the Indianapolis Championships, August 4th and the Indiana state Championships, August 18th. Unfortunately my dad has later stage Alzheimer’s so travelling to Indiana for the shows would be too hard for him and my mom. But on the 4th of July I was scrolling through the NPC site and came across a show in Michigan not too far from my parents’ house. The show was just 3 days away!!! I called my friend and leader in the NPC, Ed Sanders, and asked him his thoughts about my competing and he gave me his blessing. I’ve never believed in crazy changes the final week, and Erika was BEYOND supportive, so I entered the show and dedicated it to my dad.

Three valuable lessons that my dad taught me are:

CONSISTENCY - Dad didn’t chase the next new thing, or greener grass on the other side. He was loyal to his work at GM, never missing a day in 36 years. This taught me in bodybuilding & life to find the basics, follow them, and stay focused, not for days or years, but for a lifetime.

HARD WORK - My dad was not gifted with an Einstein brain or a Michael Jordan jump shot. He put in the work, period. His thought was “I work until the job is done.”

In bodybuilding, I’d get up before school and pay an older friend with a car to drive me to the gym, then hit it again after school. I started weeding gardens, cutting grass, and shoveling snow at 10 years old. Thank you Dad for teaching me to WORK.

FOLLOW THE RULES - Although we butt heads on this one, it’s probably the primary reason I choose not to do drugs illegally. My dad followed the rules, period! If he signed a contract he made right on it. His word meant everything. Thank you for your example dad!

As it turned out, I won the Masters and Open Classic Physique Overall titles, as well as 1st in the Open Bodybuilding LHW class with my dad and mom right there in the audience!

 

Midwestern States and Indianapolis

The next show was the NPC Midwestern States. This show’s purpose was to honor my brother Jason. He was always a positive role model and was the one who actually got me into lifting when I was 12 years old. He showed me how to do the exercises using old sand weights in my parents’ basement. He gently “forced me” to follow the workout routine 3 times per week and as I grew into high school I became known as “the lifting expert”. While other kids were experimenting with alcohol I was testing new lifting protocols, and when they were eating cafeteria food I was preparing meals and eating out of Tupperware. I never really told him how much I appreciated him until the day of the contest.

I won the Masters Bodybuilding Overall and the Open Men’s Physique Overall. My first overall victory in Indiana.

The next show was the Indianapolis Championships! Erika and I would compete together! I won the Master 40+ class and the Masters Overall at this show and Erika competed with amazing confidence having lost 23 pounds of body fat and reducing her bodyfat percentage by 17% in her journey to the stage!

Our final show was the Indiana State Championships. Ever since I was a kid I wanted to be Mr. Michigan or Mr. Indiana. It was my dream and at one point the only thing that mattered. As it turned out, I cracked top 4 in the open LHW and 2nd in the Masters Over 40, but the mission was much bigger and more meaningful than my placing. This show was dedicated to my mom! She inspired and motivated me in life through her example of overcoming adversity, societal bias and ALWAYS letting her light shine NO MATTER WHAT.

The journey back to the stage was incredible, but also the hardest thing I have ever done in my life. I gained an entirely new respect and empathy for athletes who compete, the hunger, the low energy, social events, and concentration which are really tough the last few weeks before shows. If it wasn’t for the PURPOSE behind the prep there is no way I would have followed through, NO WAY.

Looking for help on your nutrition? Email: coaching@macromissionary.com

Shark Nutrition

One of my more strict contest diets. Guaranteed to get you ripped.

I’m going to start this section with one of my most effective contest diets as a reference for anyone who would like an exact diet template to follow.

 

Meal 1: 8oz lean beef or turkey, 3 egg whites, 1 grapefruit

Meal 2: Protein Drink: 2 scoops Ultimate Muscle Protein, 1 scoop Muscle Provider, 1tbsp almond butter or heavy whipping cream

Meal 3: 8oz chicken or turkey breast (weighed prior to cooking), 2 cups vegetables

Meal 4: (same as meal #2)

Meal 5: 8oz lean meat (chicken, turkey, fish, 93% or leaner beef, etc.), 4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.), 2 tbsp cider vinegar and 1 tbsp olive oil (or other vegetable oil) for a dressing

Meal 6: 4oz chicken or turkey breast; 6 egg whites; 1 cup omelet vegetables

Monday and Thursday: In place of meal #6: 1.5 cups oatmeal (measured before cooking) or cooked rice, 10oz sweet potato, medium banana, 1 cup vegetables, 1 tbsp butter, almond butter or oil at the end of the day.

Today, I vary my food choices more than in the past and constantly come up with new recipes. Here are a few recent favorites.

Breakfast: Egg white, ham & cheese omelet w/tomato, zucchini, and onion, and my Shark Supershake (kale, spinach, blackberries, strawberries), coffee

Lunch: Massive stir fry or salad (spinach or bok choy, mushrooms, riced cauliflower, red onions, and fish, chicken or ground turkey)

Post Workout: Protein Ice Cream (2 scoops UMP, 1 cup almond milk, 1 tsp xanthan gum - blend almond milk and ice gradually in a high powered blender, gradually add UMP and xanthan gum to an ice cream consistency. Top with a drizzle of Walden Farms no-carb chocolate sauce and Cool Whip free. Delicious!

Dinner: Sharkenator (I saw a commercial for a baconator burger with barbecue chicken from Applebee’s so I created my own healthy version): 6oz Laura’s Lean Beef, 3oz shredded chicken breast mixed with a little G Hughes barbecue sauce, a couple strips of bacon, 1 slice fat free cheese, tomato, and horseradish on a Healthy Life high fiber bun. I also slice a small potato into fries and cook them in our air fryer.

Supplements

I’ve been using Beverly supplements for 15 years. Over that time I’ve had great success with their supplements. Staples for my supplements this past year were:

UMP (Ultimate Muscle Protein) - We make AMAZING ice creams, brownies, pancakes, muffins and other delicious treats with UMP. This protein is an absolute MUST if you do not want to sacrifice flavor or quality. We have tons of recipes that you’d swear are straight from the bakery and yet they are nothing more than UMP, Cool Whip free, oatmeal, and maybe some Walden Farms calorie free sauce!

Super Pak and Vitality Stack (Protandim, probiotic, fish oil) – I take these supplements with my first meal of the day. The Super Pak provides my body with high levels of micronutrients for a full 24 hours to promote maximum growth and performance. Protandim is not a Beverly product but it is very good for reducing oxidative stress.

Lean Out and 7-Keto MuscLean stack - Lean Out is a great stimulant free addition to anyone’s fat loss strategy, it’s a perfect blend of well researched ingredients. It’s also great at controlling blood sugar levels. I take 7-Keto MuscLean in the morning and pre workout to keep my metabolism stoked and to aid the fat burning process.

Mass Aminos and Ultra 40 stack – I’ve used this stack to successfully add muscle in the off season, and to preserve muscle and keep my energy up pre contest.

Creatine Select and Glutamine Select pre workout – Beverly’s Creatine Select is the ONLY creatine on the market that does not bloat me and I get noticeable strength gains from it. I like Glutamine Select over other BCAA products because it contains the most abundant amino acid in skeletal muscle – glutamine – I consider it a MUST.

Shark Workout Terminology

In my workout I use a “Heavy/Light” method which I call “4:13’s”. It consists of using a heavy weight on a particular exercise for 4 reps, then I immediately lower the weight and perform 13 explosive reps of the same exercise. I rest for up to 4 minutes, and repeat 4 reps heavy, 13 reps light until a total of 4 sets of “4:13’s” are completed.

HATA is my abbreviation for (heavy as technique allows).

“Death by” exercises – start a new set every 2 minutes. 1st set use a very moderate weight and perform 10 reps. Add 1 rep each set until you can no longer complete the assigned reps for a set while adhering to the rule of starting a new set every 2 minutes.

 

Here is the split that I followed this year that made a huge impact in my muscularity and fullness.

Day 1: Lats & Hamstrings intense/heavySetsReps
Deadlift44:13’s
Weighted Bridge39
Neutral Grip Seated Row44:13’s
Wide Grip Machine Row49 (HATA)
Day 2: Chest, Shoulders, Arms intense/heavySetsReps
Floor Press44:13’s
Cable Crossovers47 (HATA)
DB Overhead Press44:13’s
Seated Side Laterals39 (HATA)
Tricep Cable Extension44:13’s
Seated DB Curls44:13’s
Barbell Curls39 (HATA)
Day 3: Legs (quad focus) volumeSetsReps
Box Squats
“Death by”
510
Leg Extensions5+10+
Walking Lunges3 20
Day 4: Back & Shoulders volumeSetsReps
Wide Lat Pulldown512
Close Grip Pulldown410
Wide Grip Bent Rows
“Death By”
312
Cable Overhead Press5+10+
Cable Laterals312
Wide Grip Upright Row217
Day 5: Chest & Arms (volume)SetsReps
Bench Press
“Death By”
410
Cable Incline Press5+10+
Pec Deck217
Overhead Rope Extension
“Death By”
412
Cable “V bar” Extensions5+10+
Cable Curls
“Death By”
510
Overhead Cable Curls217