On the Road to Success

My journey with Beverly International began when I was just 20 years old and a college student studying for my master’s degree in physical therapy. I decided to do a bodybuilding show and was told Beverly was the company to see! I met Roger and Sandy and many others from the Beverly family. They were instrumental in teaching me about the role of nutrition in bodybuilding. I also saw first-hand the difference that their quality supplements made in my physique.

Fast forward 18 years: I am now a happily married father of 4 daughters, professional natural bodybuilder with multiple Pro wins, have completed multiple full and half marathons, am a physical therapist and run my own fitness training and consulting company called The Impakt Lab. Something that has remained consistent through it all, my supplementation with Beverly International supplements!

In this article I’d like to give you a glimpse into my “training life” and let you see how I approached 3 unique challenges this past year.

One thing I have learned over the years is balance is the key to success. With every competition or life event comes a new challenge to our balance and homeostasis. I am always up for a new challenge, but with the main rule that I make sure to be a good husband, father and person at the same time! This year my challenges were to:

1. Run a half and full marathon in the spring.
2. Take my wife and 4 daughters on a camping trip out west for 3 weeks.
3. Compete in multiple “natural pro” bodybuilding contests in the fall.

The first challenge I would face was how to maintain my muscle mass and remain injury free while training to run a marathon. The next challenge would be how to initiate my bodybuilding precontest training while on an extended camping trip with my family. Yes, these would not be easy feats, but with Beverly in my corner I knew I could make it happen.

Challenge #1: (Prepare to run a marathon while maintaining my muscle mass)

Running a marathon was the goal during this phase, but bodybuilding remained a priority. I worked out with weights 5 days a week, and devoted 2 days to running. I also added a cardio / cross training segment to my Wednesday weight workout. This included tire flips, jump rope, air dyne bike, battle ropes, tire hammers etc. Here is an example of a typical week:

Monday: Legs (quad emphasis)
Tuesday: Upper Back (pulling movements) and Lateral Delts
Wednesday: Chest and Triceps; plus Cross Training or 3 miles on the Elliptical
Thursday: Mid distance run, stretching and foam rolling
Friday: Lats / Hamstrings (posterior chain movements) and Biceps
Saturday: Upper Chest and Anterior Delts
Sunday: Long run (progressively add mileage each week)

Phase 1 Supplement Plan

Joint Care: 3 capsules twice daily to maintain / protect my joints from the pounding they were getting from running and weight training
Quadracarn: 3 tabs 3 times daily for testosterone support
Glutamine Select: for recovery
UMP and Mass Maker Ultra: (see sample diet)
ZMA 2000: for added recovery and testosterone support
Up-Lift: I mixed Up-Lift and Glutamine Select together in my water bottles during long runs. (This is great for any extended cardio activity where too much caffeine would be detrimental.)

Phase 1 Meal Plan

When training for running, I like to keep my carbs high every day since I never have a rest day. My average macros are approximately 200 grams protein, 400 grams carbs, and 25 grams fat.

Here is an example of my meal plan during this phase:

Meal 1: 8 egg whites, 100 grams Cream of Wheat
Meal 2: 2 scoops UMP, 7 rice cakes
Meal 3: 5oz chicken breast, 15oz potato
Meal 4: 2 scoops Mass Maker Ultra
Meal 5: 5oz chicken, 15oz potato, 2 cups veggies
Meal 6: 2 scoops UMP (made into protein pudding), 7 rice cakes dipped in the pudding!

Modifications as the marathon draws closer

When my runs on Sunday were 12 miles or more, I would cut back on my Monday leg workout. I’d still do the basics – squats and leg presses, but I’d cut out any accessory movements. I also added more mobility work including plenty of foam rolling and stretching.

I ran my first race of the season, the Heart Mini Marathon in March. It was a success so I continued to ramp up my longer runs training to complete a full marathon at the Flying Pig in May. At the Flying Pig, I also entered the Pump and Run division. I received a gold medal in the “pump” portion of this event in the “30+ Pump Club” for benching 30 or more reps with my bodyweight on the bar. In addition, I completed the full marathon!

I did not use any pre-run dietary manipulation tricks. Since my daily carbs were already fairly high there was no reason for me to carb up before the race. One of the major benefits that I noticed was that I had no gastric upset during the long runs or races. This is a fairly common occurrence for those who engage in some heavy carbing up before their races.

Challenge #2: 3-week off-road family camping vacation at the beginning of my precontest preparations

After successfully completing my first challenge, my training was back to normal. I replaced my long runs with interval workouts, got back into a routine and then… took off with my family on a 3-week camping trip out west. I was just beginning preparations for some pro contests coming up in the fall so I couldn’t miss workouts. But, it’s not easy to always get a workout while on a camping trip. Here’s how I did it.

I brought a good set of resistance bands along with me and used them for the majority of my workouts. I attached bands to trees, to our camper, and used them in “who knows how many ways”. Pushups and bodyweight squats for high reps were another mainstay. For cardio there were long hikes, often while carrying one or more of my tired little girls. I also tried to get one “gym” workout in each week. There are many gyms who offer a 1 day membership for travelers. It took some research to find one in the areas we camped but I managed to get one full body weight workout each week.

By the way, if you are going to do one full body workout per week, I’d recommend you stick to the basics. My workouts were based around squats, deadlifts, and presses. That way the particular gym you’re at will not have to offer any specialized machines required for your workout. With the addition of one weekly “gym” workout, I was able to break my “camping workout” scheme into 1 full body workout, 3 band workouts and a lot of hiking each week!

Now, I’m going to give you an example of one of my bodyweight/band workout days. I enjoy getting up early and found there is nothing better than working out outdoors and watching the sunrise! Our camping neighbors may have thought I was crazy, but when you have goals it doesn’t matter.

Warm up: 50 pushups, 50 bodyweight squats and 50 jumping jacks
Circuit 1: (3 rounds of 20 reps) - Band Low Rows (tie the band to a tree), Band Laterals, and Bodyweight Squats
Circuit 2: (3 rounds to fatigue) - Pushups, Band Bicep Curls and alternating Backstep Lunges holding a weighted object (find a nice sized rock or child)
Circuit 3: (3 rounds to fatigue) - Band Tricep Pushdowns, Band Pulldowns and Band Squats
Circuit 4: (3 rounds to fatigue) - Band Shoulder Press, Close Grip Pushups and Single Leg Split Squat

Repeat warm up sequence to end the workout.

Phase 2 Supplement and “On the Road” Meal Plan

Quadracarn & ZMA 2000 I continue to take Quadracarn (3 tabs 3x/day) and ZMA 2000 (3 capsules before bed) for testosterone support and to maintain lean mass.

UMP & Muscle Provider As you’ll notice in my “On the Road Meal Plan”, I rely heavily on high quality Beverly proteins whenever we camp. It’s not easy for me to cook chicken and store it properly while on the road.

Here is an example of my meal plan while on the road:

Meal 1: 1 scoop Muscle Provider and 1 bagel
Meal 2: 2 scoops UMP and 2 packets low sugar oatmeal (mixed and drank as a shake)
Meal 3: 1 can chicken and 1 bagel
Meal 4: 2 scoops UMP and 2 packets low sugar oatmeal (same as meal 2)
Meal 5: 1 can tuna, 7 rice cakes
Meal 6: 2 scoops UMP

Macros on average were around 180 grams protein, 300 grams carbs and 30 grams fat. This was enough to sustain my energy, provide quality protein and a simple meal plan to begin my transition to contest prep.

The trip was a blast, we camped from Cincinnati to California and back, traveling over 6000 miles and visiting 12 national parks!

Precontest Supplement Plan

Quadracarn & ZMA 2000: as in the previous phases

Muscle Synergy: I use 2-3 scoops Muscle Synergy powder each day during contest prep. It intensifies my pumps and allows me to continue building muscle while on a contest prep diet. Besides starting my day with Muscle Synergy (mixed with Up-Lift, see below), I actually like to eat my Synergy before my workout. I just take a scoop, throw it back and chew on it!

Up-Lift: My job requires that I get up between 4:30 and 5 each day and on top of work and my online business - as mentioned earlier I have 4 daughters and coach their teams. Needless to say, my days are long. Being on a calorie restricted diet, I don’t eat first thing in the morning. I begin my day with coffee, then switch to sipping on what I refer to as my cherry lemonade, Muscle Synergy and Up-Lift!

Glutamine Select: As the day progresses I sip on Glutamine Select throughout the day. It helps curb my cravings and feed my muscle between meals.

Lean Out: I take 2 Lean Out with each of my 6 meals (12 total per day) to facilitate fat loss. Lean Out helps your body convert carbs and stored fat into real energy.

Precontest Meal Plan

Here is an example of my meal plan at 8 weeks out: portion sizes vary depending on the phase of my diet and progress. I also do one additional scoop of Muscle Provider post-workout.

Meal 1: Egg whites and Cream of Wheat
Meal 2: 1 scoop Muscle Provider, 1 apple
Meal 3: Chicken and 2 cups vegetables
Meal 4: 1 scoop Muscle Provider and rice cakes
Meal 5: Lean beef and vegetables
Meal 6: UMP and peanut butter

Training:

I trained each body part twice a week for 15 sets per training session. This gave me a total of 30 sets per body part per week. I also began posing and doing steady state cardio for 30 minutes 2x/week.

I was able to come to the PNBA Team USA as planned and ended up placing first in the Classic Physique division and qualifying for the Natural Olympia. I then followed that up with a Pro bodybuilding win 3 weeks later at the NPF Natural West Virginia. I finished out the year with a top 5 finish in PNBA Natural Olympia competing against natural champions from around the world.

Lessons from an IFBB Pro Figure Athlete

Age: 46

Occupation: Neuroscience Account Manager, Otsuka Pharmaceuticals

Current Residence: Dayton, OH

Family: Married 20 years to husband, Ryan, and 2 boys, Jake-17 and Parker-10

Years Training: 20 years training, competing 7 years

Height: 5′ 0″

Weight: (Off-Season) 118 lbs, (Contest) 108 lbs

Favorite Fitness Meal: UMP protein pancakes.

Favorite Supplements: UMP Protein (all flavors), Fit Tabs, Ultra-C, Glutamine Select, Muscle Synergy, Fast-Up, Quadracarn, and GH Factor. These are my favorite products that I use not only in contest prep but also year round for off-season training!

What would you recommend to someone who has never used Beverly supplements before? I’ve sampled various protein powder supplements and Beverly UMP has been the best. The flavors taste great and UMP blends very well with fruit and oats.

Music: TRY THEM……. you won't be disappointed! UMP is the best tasting protein powder on the market and all the other products are high quality grade with the athlete and performance in mind.

Music: Pandora Prince radio, Pink, Britney Spears, Aerosmith, really anything upbeat; I even throw in some Charlie Daniels band, “Devil Went Down to Georgia”.

Most Inspiring Book: Power of Positive Thinking - by Norman Vincent Peale

Hobby or Interests outside bodybuilding: Spending time with my family (mostly on the soccer field) but also enjoy shopping and quality time with friends.

Words to live by: “Your mind is a powerful thing. When you fill it with positive thoughts, your life will start to change.” - Unknown author

I started weight training after graduating from college. I had been a collegiate cheerleader
(placing 2nd nationally) and was invited back for the alumni game. I didn’t want to be the alumni cheerleader that everyone whispers about, “look how fat she got”. Although I kept in good shape, it was very difficult for me to add even a little muscle. In college I’d been a tiny 90-lb flier so I definitely didn’t have much muscle to work with starting out. And on top of that I had almost no knowledge as to what to do in the gym or how important proper nutrition was in building muscle.

I started reading and researching to learn what to do. My staples were Oxygen magazine and Muscle and Fitness. These magazines helped some with my training but I was still clueless about how critical nutrition and proper supplementation are to growth and improvement. I finally hired a trainer in 2006 and he introduced me to Beverly International supplements and started building a diet for me to follow.

After training for several years I had made good progress, but became bored and complacent with my workouts. My physique had also hit a plateau. I decided to hire a trainer and sign up for a show, just to say I did it. I was hooked! From 2011 to 2014 I competed in 3-5 shows a year. I loved the stage and rarely took much time off between shows. During that time I placed top 5 in figure class A in every NPC show I did. Although I loved my achievements I wanted more.

I decided to set my goals higher and go for my ultimate goal of becoming an IFBB Pro. I competed on the national level for the first time at the NPC Jr USA. I placed 3rd in my class, just missing out on my pro card. At my third national show in 2014, the North American Championships, I won my class and finally earned the title of IFBB Pro!

What I didn’t know was how different things would be at the pro level. First, I learned I needed to take some needed time away from the stage to continue to build my physique and bring up my weak areas. That said, I needed to know what the pro judges thought were my weak areas. I’d have to take a leap, jump in with both feet, and do a show so I could gain their insight and feedback. I did my first pro show in March 2015 where I was in a lineup with 29 amazing ladies and took 3rd callouts! I also learned that at the pro level there are no height classes, boy was that a wakeup call for this little 5’0 tall nugget. You learn that everyone at the pro level looks amazing, strong, conditioned, and posing becomes even more critical. It has been a humbling experience to say the least. Going from a perennial top 5 NPC competitor to an IFBB Pro that hasn’t been able to crack the top 10.

But, that is what I love about this sport. It keeps me driven, hungry to improve, and strong in both mind and body. I have changed my mindset along the way from “I gotta place top 5” or “I’m training to win”, to a mindset that it is truly “me” vs “me”. Now I set a goal to do everything in my power to step on stage better than the last time. If I beat the ME from the previous show then in my mind I’ve WON! I achieved my goal. At the end of the day if I put 100% into my contest prep and left no stone unturned, then the rest is out of my hands. At that point it’s time to step on stage, have fun, and enjoy the process that got me there.

Nutrition & Supplements

I was still behind the learning curve regarding nutrition even at the start of my competitive career. Even though I knew the types of foods to eat I didn’t know the correct portions that would maximize my gains. I severely under ate for my goals to build muscle. I relied on protein powders and bars for my main source of protein vs utilizing whole foods like chicken, turkey, eggs, fish and red meat. I literally did not eat any whole food proteins at that point. I also had this forbidden fear of carbs so I always under ate carbs as long as I felt like my energy was OK.
The first step to getting my nutrition on track was adding chicken, fish and eggs into my diet. In 2013, I incorporated red meat into my diet as I started my quest for a pro card. Lately I’ve also learned that my body now responds very well to carbs.

I meal prep 2 times per week, once on Sunday and again on Wednesday. Each night before bed I weigh out my meals and put them into containers to take to work with me the following day. I also load my supplement container so it is ready to go as well. It’s all about planning ahead and being prepared. I am very strict with my meal plan when I’m in contest prep and never stray from the plan. In the off season I allow a little more flexibility for substitutions. For example if I’m craving something sweet I might substitute Beverly UMP pudding or make a protein pancake in place of one of my planned off season meals.

Exercise

Monday: Quads & Shoulders

Exercise	Sets	Reps
Machine Shoulder Press	1	30-45
DB Shoulder Press	4	10-12
Underhand Front Raise	4	12-15
Machine Lateral Raise	3	15-20
Leg Press	1	30-45
Front Squat	5	10-15
Leg Press (superset)	4	12-15
Walking Lunge (superset)	4	10-15

Tuesday: Back & Hamstrings

Exercise	Sets	Reps
Machine Row	1	30-45
DB Bent-Over Row	4	10-12
1-Arm DB Row	4	12-15
Cable Row	4	15-20
Wide Grip Lat Pulldown	3	12-15
Seated Leg Curl	1	30-45
Sumo Deadlift	4	8-12
Reverse Hack Squat	4	12-15
Seated Leg Curl	3	15-20

Wednesday: Chest, Shoulders, Triceps

Exercise	Sets	Reps
Machine Chest Press	1	30-45
Smith Machine Incline Press	4	10-12
Machine Lateral Raise	1	30-45
DB Lateral Raise	3-4	12-15
Military Press	4	8-10
Cable Upright Row	4	15-20
Crazy 100’s*	3	100
Dips	3-4	failure

*(Pick 5 Cable Triceps exercises and perform 20 reps each as a giant set)

Thursday: Off Day

Friday: Quads, Hams, Glutes

Exercise	Sets	Reps
Leg Extension	1	30-45
Hip Thrust	1	30-45
Leg Curl	1	30-45
Deep Barbell Squat	4	8-12
Smith Reverse Lunge	4	12-15
Leg Press	4	12-15
Split Squat	3	15
Leg Extension	3	10-15
Lying Leg Curl	3	15-20
Stationary Lunge	3	10-15

Saturday: Shoulders, Back, Biceps

Exercise	Sets	Reps
Machine Press	1	30-45
Seated DB Shoulder Press	4	10-12
Underhand DB Front Raise	4	12-15
Machine Lateral Raise	4	15-20
Machine Row	1	30-45
Wide Grip Bentover Row	4	10-12
Narrow Grip Cable Pulldown	4	12-15
Rack Deadlift	4	15-20
BB Curls	5	15-20
Preacher Curl	5	15-20

Sunday: Off Day

Note: Abs are incorporated at the end of my workout 2-3 times per week utilizing body weight movements only 3-4 sets at 25 reps.

Cardio

Off season: typically 4 twenty minute cardio sessions post weight training.

Contest prep: slowly increase as the show gets closer, but at around 3 weeks out I’m doing 6-7 days per week for 30 minutes steady state before my workout and 15 minutes HIIT after my workout.

My preferred cardio is the step mill, or spin bike. If I’m doing a short HIIT session, I tend to lean towards treadmill sprints.

Presentation Tips

Stage presence is huge. Presentation includes suit selection, hair, makeup, tanning and most important posing. I have worked with several suit designers to help select a color that best works with my skin tone, hair and eye color. I also think it’s important to choose something bright that will stand out against the bold stage lights but it should be a color that you feel confident in as well. I have always had a professional apply my makeup because I’m pretty clueless when it comes to any makeup and especially stage makeup that is needed to show up under the bright lights. I have had my hair done professionally and also have done it myself. The overall package should complement your physique not distract from it. Finally, the part I feel is most important, posing. My best advice is practice, practice, practice until you can’t get it wrong. I have worked with several posing coaches over the years to help showcase my physique in the best light. Finally bring your confidence and a smile! You have worked hard to get to that stage, smile and enjoy it!!!

Closing Thoughts

My experience of becoming a competitive athlete has been one of the most challenging, yet also most rewarding experiences, I have taken on. I wish I had started younger but I’ve realized that fitness is the fountain of youth and you should never limit or define yourself by age. If you have a dream or a goal, chase it with your whole heart. Bodybuilding is a lifestyle commitment and you will get out what you put in. A fitness lifestyle requires drive, desire, commitment, motivation, and discipline. It has helped shape who I am in all aspects of life. I have learned that I can achieve what I put my mind to. I have learned that it’s better to try and fail than to never have tried at all. I hope that I can motivate and inspire others to get up, get moving, implement goals and challenge yourself to new heights. We are given one life and one body and I chose to live it to the fullest, chase my dreams, learn from my mistakes, and grow into a better, more well-rounded person every day because I have left nothing to chance!

Sample Magazine as norm Post

Posted on July 18, 2019July 18, 2019 by beverly

Sample as normal Post yo!

Doug DeRuyter and Class Physique A Perfect Match

Age: 42

Occupation: Elementary Physical Education Teacher

Family: Wife, Tracy and 3 kids, Jake, Owen, and Ella. Their support is endless and appreciated!!

Residence: Caledonia, MI

Years Training: 23

Height: 6’2”
Weight: Off-season 230-235
Contest: 218-220

Favorite Bodybuilding Meal: 10 oz. lean steak, 1 cup jasmine rice, mushrooms, spinach, and tomatoes sautéed together.

Favorite Supplements: UMP, Mass Aminos, and Ultra 40 – I stay relatively lean year round so it’s vital for me to retain my muscle mass. I take 5 Mass Aminos and 5 Ultra 40 pre workout and post workout with my Muscle Provider as well with my other 6 meals. That’s right, 35 of each every day. I truly believe this combination not only helped me retain, but also build muscle and strength during contest prep!

Music: Country

Most Inspiring Book:The Carpenter, by Jon Gordon

Words to Live by: Success is no accident. It is hard work, perseverance, learning, studying, sacrifice, and most of all, love of what you are doing or learning to do! -Pele

First started lifting weights

I have been into sports and fitness my entire life! I grew up playing nearly every sport imaginable, was a high school athlete and was even recruited to run college track. Even to this day, as an elementary physical education teacher, I am teaching the importance of physical fitness and trying to set a good example for my students to follow!

I was a tall and skinny 160-lb sophomore in college when I first started lifting weights. Even though I had always wanted to be stronger and more muscular, I was intimidated by the gym. Fortunately, my roommate had a lot more knowledge than I did in that area and invited me to work out with him. I was reluctant at first, but it soon became part of my weekly routine. Slowly, I began gaining some muscular weight and strength. I found that I was beginning to love weight training! As my knowledge of proper training techniques and nutrition grew, that love continued to grow into a passion and lifestyle!

In 2002 I decided to compete in a couple of local bodybuilding shows. I ended up doing very well, taking the overall novice in one show and first in my class at the second show. I competed again in 2003; taking the overall open at one show and had two other first place finishes. I took a few years off from competing and then competed again in 2007. That’s when I decided to enter my first NPC show. I knew that I would have to come in better than ever. That’s when Beverly supplements became a huge part of my contest prep and daily training!

I came across Beverly supplements simply through research and decided to give them a try! I was impressed that they had been around for decades as well as the quality of their products! Like most people, I too have tried many different brands of supplements. I have bought into the hype of a fancy advertisement or label, but the end results were pretty much the same - minimal results. I now use only Beverly supplements because they truly give me unmatched consistent results! For my first NPC show, I used Mass Aminos, Ultra 40, Creatine Select, Glutamine Select, Super Pak, and UMP. I competed in the heavyweight division. Even though I was the lightest of the heavyweights, I still came in first place! I honestly believe that the Beverly Supplements gave me an edge in physique quality which the other competitors could not match.

As our family grew, I decided it was time to stop competing. I continued to train hard and eat clean. I started doing personal and group training beside my work as a physical education teacher. I enjoy being able to share my love of fitness with others and motivate them to meet their fitness goals!

10 Years Later

The love of competing had never left and I was getting the “itch” to compete again. Being as tall as I am, 6’ 2”, and a hard gainer, I would classify myself as an ecto/mesomorph. Because of this, I started researching a new class in bodybuilding called Classic Physique. I felt with my conditioning and body style, broader shoulders and narrow waist, I would fit into this category much better than traditional bodybuilding. So in 2017 I decided to compete again in Classic Physique! Once again, without a question, I knew that Beverly supplements would be a huge part of my contest prep. I knew what products work for me as well as the results I could expect! I once again, used Mass Aminos, Ultra 40, Super Pak, Creatine Select, Up-Lift, UMP, and Muscle Provider. I had been using Quadracarn as part of my daily supplementation, and continued using this as well.

I entered the NPC Central States show in Ypsilanti, MI and won my class, overall masters, and overall classic physique! A few weeks later, I competed in the NPC Western Michigan Bodybuilding Championships. There I won the overall Masters and also won the open class C category! Both of these shows were national qualifiers, which now meant I could compete at a national show. Honestly, I never thought I would be competing at the national level, but with my recent success, I decided I would compete at the 2018 Teen, Collegiate, and Masters Nationals in Pittsburgh. I had eight months to prepare! I continued my exclusive Beverly only supplement plan trying to add as much lean muscle as I could, while keeping my diet relatively clean and strict.

My show prep for Masters Nationals was 14 weeks long. I felt I came into this show looking the best I ever have looked! I knew a clean diet and hard work in the gym were two huge factors, but again, I can honestly say the continued, and consistent use of Beverly supplements was also a major factor!

I wasn’t sure what to expect competing in my first national show! And boy, was I amazed at the number of quality competitors! National shows can have over 1000 total competitors, all bringing their best! I competed in the 40 and over age group in Classic Physique. Because of the high number of entries, I was in Class D; this was the height class with the tallest competitors. I was up against some quality competition! I ended up taking 4th place in class D, which was just 2 places away from earning my IFBB pro card!

I was extremely proud of what I had accomplished in my first national level show! However, being a competitive person, I know there is always room for improvement! So I will continue to train hard, eat quality meals throughout the day and continue to use Beverly supplements to reach that goal of earning my pro card!

Here’s a look at my nutrition and training programs at 8 weeks out from the contest:

Exercises	Sets	Reps
Incline DB Press	4	8-15
Machine Press	4	10-15
Standing Flye	4	15-20
BB Curl	4	10-15
Seated Concentration Curl	4	10-15
Various Ab Exercises	12	15-20

Exercises	Sets	Reps
Incline DB Press	4	8-15
Pull-ups	4	10-12
Bent-over Rows	4	8-15
Pulldowns	4	8-15
Single-arm Hammer Row	4	8-12
Tricep Dips	4	20
Cable Pushdowns	4	15-20

Exercises	Sets	Reps
Squats	5	8-15
Leg Press	4	10-15
DB Front Squat	4	10-15
Leg Extension	4	15-20
Various Ab Exercises	12	15-20

Exercises	Sets	Reps
Seated DB Press	4	8-15
Standing Lateral Raise	4	10-15
Cable Face Pulls	4	15-20
Hammer Shoulder Press	3	8-12
Cable Laterals (superset)	3	10-15
DB Bent Lateral (superset)	3	10-15
Various Calf Exercises	12	15-20

Exercises	Sets	Reps
Smith Incline Press	4	8-15
Flat DB Press 4 8-12
DB Flye	4	10-15
DB Curl	4	10-15
Cable Curl	4	10-15
Lying Tricep Extension	4	10-15
Hammer Tricep Dips	4	15-20
Various Ab Exercises	12	15-20

Exercises	Sets	Reps
Stiff-leg Deadlift	4	8-12
Reverse Hack Squat	4	12-15
Lying Leg Curl	4	12-15
Standing Cable Curl	4	12-15

Swolemates at the Gym and Trophies on the Stage

Age: 40

Occupation: Chicago Police Department and Personal Trainer

Current Residence: Chicago, IL

Years Training: 13

Height: 5′ 5″

Weight: (Off-Season) 140 lbs, (Contest) 135 lbs

Favorite Fitness Meal: UMP protein pancakes. The pancakes taste great with every flavor of Beverly UMP protein. I prepare them for breakfast as well as an on the go snack. Hot or cold it’s a perfect replacement meal.

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.

Music: Classic R&B.

Most Inspiring Book: Love Addiction.

Hobby or Interests outside bodybuilding: Because of my midwestern United States and Turkish roots, I enjoy trying new foods. I am passionate about bodybuilding so when I’m not working out, I’m helping someone else achieve their fitness goal. I enjoy spending time at home, watching movies, and binge watching Netflix. Spending time with family and friends is essential.

Words to live by: YOU vs YOU. Everything we do begins and ends with how we start our day. The mental mindset that we initiate and continue to maintain, is the foundation of the goal that we want to accomplish. It starts with YOU and ends with YOU..

Creating the best physique

What are the greatest things you have to overcome to be a champion? Training harder? Avoiding the sweet foods you crave? Living the right athletic mindset? Rather than focusing on the things she has been forced to go without, or her daily life challenges, for IFBB Pro Sharlyn Hampton, becoming a champion is simply an effect of going for what she enjoys...training hard, eating properly, consuming the best nutrition supplements, posing artistically onstage, and creating the best physique possible.

While her win at the NPC Universe (capturing the open class and the masters 35-and-over) gave her a pro card, her densely-built, aesthetically-shaped, athletically beautiful female physique was a primary goal in her life.

Background: basketball stress reliever

Sharlyn was born a military brat in Germany, where her father worked in the Army. Later in life, she spent much of her time in the St. Louis, MO area, where her father’s family is based. Her father always took her older brother to compete in sports. One summer, he noticed girls playing basketball and had her join up. Basketball and soccer became regular sports that she competed in, playing basketball all the way into college. She was introduced to lifting weights by her high school basketball coach, Theresa Humble. From her freshman year on, she was hooked on weight lifting.

After studying exercise, nutrition and health sciences at Chicago’s Robert Morris University, Sharlyn worked as a government contractor in Iraq for three years. She was a supervisor for a contracting company called KBR (Brown & Root Industrial Services) in morale, welfare and recreation. This included working in the gyms and rec centers that the soldiers used for training. While she enjoyed helping soldiers with lifting, there was another aspect of her job that was very stressful. Over the three years she was employed there, attacks with explosives were launched numerous times on the facilities. She consistently had to run from her bunker to nearby safety zones. “There were some soldiers that I would see on a regular basis in the gym and they would go outside of the wire and some of them would not come back.” This was very important work, but difficult to handle for long periods. Post-traumatic stress disorder (PTSD) was a concern which she realized after leaving that job and returning to Chicago. “In the morning, I would wake–up and just automatically roll underneath my bed. That was one of the things we did regularly in Iraq when we’d hear a loud noise indicating that our base was being hit and there was not enough time to get down to the bunker.”

Sharlyn worked as a personal trainer while going through the training and hiring process to join the police department. The gym always helped her to relax her mind and soul. She still works part–time as a personal trainer and her own gym time is a major part of her life. “The gym is an area which is totally in my control. Certain situations I have been in as a police officer or my work overseas were not always under my control. Bodybuilding is just something I am completely in control of and a stress reliever.”

Entering Bodybuilding Competition

It was around 2006 that Sharlyn was pulled into the contest prep world. “When I became a personal trainer, about 4–5 of the other trainers were competing in bodybuilding and I just jumped on the bandwagon.” Her first contest (of about nine shows) was in the lightweight bodybuilding category at the NPC Caveman Classic in St. Louis, which she won. This was followed by another victory at the NPC Illinois show.

After taking a few years off from competing, she entered the 2012 NPC Muscle Heat in Greensboro, North Carolina. It was her first time in the new Women’s Physique division, and she won the overall! She took off a few more years in order to go through the academy training for her new police career, but returned and took 2nd place in Physique at the 2016 Chicago Wings of Strength Extravaganza.

“Later that year, I went into a national show and didn’t do that well,” says Sharlyn. ”I entered the Women’s Physique category and a couple of the judges told me, ’I know you have a bodybuilder’s mentality, but you definitely have a figure girl’s body. If you’d stepped onstage as a figure girl, you would have had a pro card years ago.’” While the bodybuilding and women’s physique divisions motivated her, she realizes that going into bodybuilding instead of figure with her build “was like taking a knife to a gun show.”

Sharlyn jumped into three figure contests this year. The first one was an overall victory at the NPC Michigan. A week later she hit third place in the NPC Junior Nationals. A week after that was when she captured her pro card at the NPC Universe with multiple class wins, including the overall in the over–40 class. “The thing I liked most was that I was in the open class with the younger girls and I won my class there too. Winning was absolutely amazing. It was almost like an out–of–body experience. The competitors made it so amazing back stage – everyone helping one other.”

She felt she had finally reached her best condition. Trainer Shelby Starnes jumped in to assist her just a few weeks before these three contests. “The difference Shelby made was he had me eating a lot more carbs than before. I would send him my morning pictures and he would tell me to eat more carbs. Your body can take more carbs. Keep eating!” This helped her have the slightly more “rounded” look required for high level figure competition.

In 2019, Sharlyn Hampton plans to enter her hometown’s Wings of Strength Chicago Pro for her pro debut. I also had to ask what her lifetime bodybuilding goal will be. “I want to step on the Olympia stage in Vegas. That might be a far out dream considering I am in my 40s, but I want to give it a try and go for it anyways, and see how I fare. I would love to be able to say I put my pinky toe on that Olympia stage in Vegas.”

Supplements

Years ago, one of her gym friends told her about Beverly International. “He told me their brand had the highest quality out there. I had tried many other companies’ proteins and was always turned off by the taste and chalky feel. UMP was not like this at all. It tasted really good and mixed easily as a shake or pudding. I grew up on homemade pudding and was thrilled when I discovered I could mix UMP with a little water and make a delicious pudding. I like chocolate and the graham cracker flavor is really good, too!”

Lean Out and 7-Keto MuscLean are my two must-have’s during my fat cutting phase for competition. I take 7-Keto MuscLean thirty minutes before my fasted cardio session upon waking, and again 30 minutes before my PM cardio session. I include 2 Lean Out with every meal. What I love about Lean Out is that it is stimulant free which I definitely prefer over most fat burners that give you the jitters. Adding these two supplements to a healthy diet will help anyone lower body fat faster!

I just started using Density (essential amino acids). Adding 2 or 3 to every meal has really helped with muscle growth and fat breakdown. EFA Gold doesn’t have a fishy taste and it really helps burn body fat. I also take a multi vitamin.

While most of us count on protein as our primary nutrient, Sharlyn has a unique “more carbs please” macronutrient balance. She consumes five to six meals a day. Because of her fast metabolism, her intake is higher carbs, moderate levels of protein and low fat (under 20%).

“Working as a police officer keeps me eating on the go. I’m in my squad car a lot and don’t have the luxury to sit and eat 5-6 hot meals a day. My typical meal plan consists of a lot of tuna packs, egg whites, UMP protein powder, whole wheat wraps, and oats. I alternate between peanut butter, almond butter and Beverley International EFA Gold capsules as my fat sources at each meal.” Here is a sample day’s eating.

UMP Protein Pancake Recipe

Ingredients
½ cup oats
1 ½ scoops UMP Angel Food Cake
1 tsp flour
5 strawberries or handful of blueberries
1 tbsp natural peanut butter
1/3 cup egg whites equivalent to 2 eggs
½ – ¾ cup water depending on how thick or thin you like themDirections
Mix all ingredients together in a blender and cook like regular pancakesFinal Thoughts“When you get knocked down, you get back up,” says Sharlyn. “When I say knocked down that means not getting first–place. You take constructive criticism from the judges and you go back to the drawing table and you bring a different package to the stage the next time you compete. You stay humble. It takes being consistent. It takes time to put on the muscle. Keep grinding, keep working at it. Keep going to the gym. Will and consistency!”With her serious attitude and seriously driven lifestyle, we look forward to seeing champion Sharlyn Hampton on the pro stage!
And she did, Winner of 2018 NPC Universe Women’s Figure Masters Over 35.Photo Credit: Dan Ray

Swole Training

When it comes to training, Sharlyn aggressively pursues the changes she knows judges want in her build. Her goal is to put on an extra layer of muscle, building a wider lat spread and full, cannon-ball delts. “I have to lift heavy to get those results,” she says. This motivates her each time she heads to the gym. ”Heavy training and volume is what I need for that extra muscle.”

”My workout routine changes frequently but here’s a sample of what I’m currently doing. I am including the actual weights that I used in my last workouts to give you a point of reference.” For example: 95/6 means the weight is 95lbs and I got 6 reps. On some exercises I just do as many sets as it takes to reach a total number of reps. On these exercises I rest just 30 seconds between sets.In the workout below I indicate this as: Machine Rows – 60 reps, 30 seconds rest.

On the Road to Success

No Nonsense Magazine Vol 23, #1

Lessons from an IFBB Pro Figure Athlete

No Nonsense Magazine Vol 23, #1

Photo Credit: Gustavo

Nutrition & Supplements

Meal Prep & Supplement Schedule

Training

Doug DeRuyter and Class Physique A Perfect Match

No Nonsense Magazine Vol 22, #3

Photo Credit: Jeff Robinson

First started lifting weights

10 Years Later

Diet and Beverly Supplements 8 Weeks Out

Training and Cardio

Monday: Chest, Biceps, Abs plus 25 minutes of stair stepper

Tuesday: Back, Triceps, 25 minutes of stair stepper

Wednesday: Legs (emphasize quads), Abs

Thursday: Shoulders, Calves, 25 minutes of stair stepper

Friday: Chest, Biceps, Triceps, Abs

Saturday: Legs (emphasize hamstrings), 25 min. of stair stepper

Sunday: Off

Swolemates at the Gym and Trophies on the Stage

No Nonsense Magazine Vol 22, #3

Photo Credit: Will Edwards

Creating the best physique

Background: basketball stress reliever

Entering Bodybuilding Competition

Supplements

Sharlyn at NPC Junior Nationals

Diet and Beverly Supplements 8 Weeks Out

Swole Training

Training and Cardio

Monday: Chest, Shoulders, Abs

Tuesday: Legs, Triceps, Calves

Wednesday: Back, Biceps, Forearms

Thursday: Rest

Friday: Chest, Shoulders, Abs

Saturday: Legs, Back

Sunday: Rest