After a Lifetime of Lifting – My First Year of Competition

At a Glance: Eric Senter

Age: 39

Education: BA, Eastern Michigan University; MA, Marygrove College; Post Grad, Loyola Marymount University

Occupation: Teacher/Personal Trainer

Family: Married to Katie Senter

Current Residence: Linden, Michigan

Years Training: 23

Height: 5’11”

Weight: 195-200 (Off Season); 178-182 (Contest)

Favorite Bodybuilding or Fitness Meal: Eggs with beef sirloin and oatmeal with chocolate Beverly UMP (tastes like chocolate no-bake cookies).

Favorite Supplement: Muscle Provider vanilla. I look forward to taking a full scoop after my workouts. I take it dry with a little water and chew it up. People think I’m crazy but the Beverly protein tastes really good, it’s like a treat.

What would you recommend to someone who has never used Beverly supplements before: Speaking from experience, I can tell you Beverly supplements are effective if used the right way in correlation with a quality diet. I think Beverly has found a way to enhance competitors’ physiques and it shows when they step on stage. Even if you don’t compete, Beverly products improve your quality of life.

Music: At heart, I’m a country guy; however, I enjoy listening to all types of music as long as I can understand the words.

Most Inspiring Book: Coach Wooden One-On-One. I love this book because I coached varsity basketball and baseball for a number of years. John Wooden talks about doing things with purpose and passion. I’ve done my best to apply these principles to my training and lifestyle. Every time I step into the gym, I remind myself to train with a purpose and to be excited about being there.

Hobby or interest outside of bodybuilding: Fantasy Football (it’s addicting).

Words to live by: “Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome.” – Booker T. Washington

 

I grew up playing sports as a kid (football, basketball, and baseball). The desire to become bigger, faster, and stronger fueled me to be the best I could be in any athletic competition and led me to start weight training. I began to train consistently when I was a sophomore in high school and have stuck with it ever since. I have been training at the same gym, Fenton Powerhouse, for the past 17 years.

Last year, I competed for the first time at the NPC Great Lakes Ironman in the Men’s Physique division. I placed 1st Overall True Novice, 1st Overall Novice, 2nd in the Masters, and 3rd in the Open. Just recently I stepped on stage for only the 2nd time at the NPC Michigan State Championships and won the Masters while placing 2nd in the Open division.

I don’t take my initial success lightly. I continue to challenge myself with each workout because I’ve learned that my real competition is against myself. The only thing I can control is how hard I’m willing to work every time I step into the gym. I try to live by the principles of dedication, pride, commitment, and excellence each and every day. In the remainder of this article I am going to present my workout, my precontest nutrition plan, and the supplement program that helped me gain 10 pounds of muscle.

Training Schedule

I normally train each bodypart one time per week using 4-5 exercises per muscle group. I do each exercise 4-6 sets doing up to 20-25 reps on some and 8-10 reps on others. I’ll usually incorporate the time under tension (TUT) principle on one exercise per bodypart, and often superset two of the exercises. I try not to pick the same exercises two weeks in a row (ex: if I barbell bench press this week, I will use dumbbells the following week), and I never use the same order (ex: if I bench press first this week, I will do it last next week).
 

Of course my schedule can vary at any time, but for the most part this is what a typical week looks like:

Monday:
Back

Amount
Pull-ups5x10
Reverse Lat Pulldowns5x25
Bentover Barbell RowsTUT* 5x12
T-Bar Row6x8
Lat Pulldown5x10, superset with next exercise
Close Grip Chin Assisted Pull-ups5x10

*TUT: 2 seconds up, hold at top for 1 second, 4-5 seconds down

Tuesday:
Biceps/Triceps/Abs
Amount
Static Curls 5x10 (10 on each alternating holding opposite in a halfway curl position)
EZ Bar4x21's
Straight Barbell Curls:6x8 TUT
Spider Curls4x15
EZ Bar Overhead Extensions5x10
EZ Bar Skull Crushers4x21's
Single Cable KickbacksTUT 6x8
V-Bar Pushdowns 4x15
Ball Cruncheswith 10lb plate behind head 3x20
Oblique Cable Twists3x20
Hanging Leg Raises3x20
Lying Bicycle Crunches3x20
Wednesday:
Shoulders/Traps

Amount
Front Dumbbell Statics 5x10 (hold one dumbbell out while raising the other)
Lateral Raises4x20
Military PressTUT 6x8
Machine Rear Delt7x10 (30 second rest between sets)
Upright Row4x12
Barbell ShrugTUT 6x10
Smith Machine Reverse Barbell Shrug6x12
Thursday:
Lower Back/Calves/Abs

Amount
Deadlift6x8
Hyperextension5x20
Standing Calf Raise(2 toes forward, 2 toes out, 2 toes in) 6x20
Seated Calf Raise6x8
Decline Sit-upsTUT 3x20
Stick Twists3x100
Machine Crunches3x20
Dumbbell Oblique Raises3x20 each side
Friday:
Legs

Amount
Hack Squat5x20 (10 wide/10 close stance)
Leg CurlTUT 5x6 (1/3, 1/2, Full)=18 reps
Squat5x8, superset with next exercise
Lunges5x10 on each leg
Leg Press7x10 (30 sec rest between sets)
Saturday:
Chest/Abs

Amount
**Superset each chest exercise with pushups
Incline Barbell PressTUT 4x12 / 25 Push-ups
Barbell Bench Press8x8 / 20 push-ups
Wide Chest Machine Flye4x15 / 15 push-ups
Low Cross Cable Raise4x10 / push-ups to failure
Ab Roller3x25
Alternate Heel Touches3x20
Planks3x25
Hanging Oblique Rockers3x40
Sunday:
Calves

Amount
Seated Calf Extension6x20 (vary foot placement)
Standing Machine Calf RaisesTUT 6x8

Cardio Schedule

One of the reasons that I stay near contest weight year round is that I really don’t like cardio. When a contest is approaching I do include 20 minutes, 2 or 3 days a week on the Stair Stepper or walking at a high incline on the Treadmill.

My Diet Plan

I run a high/low diet (when I run high fats I go low carbs and vice versa). There is really not that big of a difference between my offseason and precontest diets. I prefer to stay fairly lean year round and rarely go more than 15 pounds above my contest weight. In the off season, I include more fats (especially peanut butter) and carb up more frequently (once every 3 days). I also have a cheat meal once a week when I’m not prepping for a show. I start my show diet 8 weeks out from the contest.
 

Low Carb Days (Days 1-4)

Meal 1: (6:00am) 4oz beef sirloin (93%), 1 whole egg, 6 egg whites

Meal 2: (9:00am) 8oz chicken breast, 12 almonds, 3 c baby spinach, 1 tbsp olive oil, 1 tbsp apple cider vinegar

Meal 3: (12:00pm) 8oz chicken breast, 12 almonds, 3 c baby spinach, 1 tbsp olive oil, 1 tbsp apple cider vinegar

Meal 4: (3:00pm) 8oz chicken breast, 12 almonds, 3 c baby spinach, 1 tbsp olive oil, 1 tbsp apple cider vinegar

Meal 5: (6:00pm) 8oz salmon, 1 c asparagus

Meal 6: (9:00pm) 1 whole egg, 6 egg whites

High Carb Day (Day 5)

Meal 1: (6:00am) 5oz extra lean turkey (99%), 6 egg whites, 1 c oatmeal

Meal 2: (9:00am) 6oz chicken breast, 1/3 c brown rice, 1 c broccoli

Meal 3: (12:00pm) 6oz chicken breast, 1/3 c brown rice, 1 c broccoli

Meal 4: (3:00pm) 6oz chicken breast, 1/3 c brown rice, 1 c broccoli

Meal 5: (6:00pm) 8oz cod, 1 c broccoli, 8oz sweet potato

Meal 6: (9:00pm) 5oz extra lean turkey (99%), 6 egg whites, 1 c oatmeal

Supplements

I firmly believe that Beverly International products have helped with my success. I have always had a really fast metabolism and a hard time adding muscular size. My friend, Steve Robinson, an all-natural bodybuilder who has been competing for a long time, suggested I try adding Beverly International supplements into my nutrition program. He uses them himself and suggested a specific protocol to add muscle. I went “all in” taking Mass Aminos, Ultra 40, Creatine Select, Muscle Mass, Muscle Provider and UMP. The results were spectacular, in a year’s time I’ve added ten pounds of muscle to my competition weight. At 8 weeks out I add Density, Muscularity, Glutamine Select, Quadracarn, Lean Out and 7-Keto MuscLean in order to hold all of this hard earned muscle while I diet down for competition.
 

Off Season (Gaining) Supplement Protocol

Precontest Supplement Protocol (8 weeks out from a contest)

Mass Amino Acids and Ultra 40 with every meal

Muscle Mass with meal 1 and meal 4

Muscle Provider anytime that I don’t have a meal scheduled within 20-30 minutes following my workout

UMP sometimes between meals, in addition to a meal, or as a meal replacement

I continue with my “gaining” supplement protocol but also add the following:

Density throughout the day, 3 tablets halfway between each meal

Lean Out with every meal

Muscularity with every meal

Quadracarn with every meal

7-Keto MuscLean 30 minutes prior to meals 1 and 4

Glutamine Select with meal 1 and immediately after my workout

Creatine Select with meal 4 and immediately after my workout

It’s All About the Battle

At a Glance: Hondre McNeil

Age: 35

Occupation: HRIS Coordinator at Fairfield Medical Center, Gym Founder and Owner of SWET Fitness LLC

Education: Wofford College, Spartanburg SC (BA in Computer Science and Mathematics), ACE-CPT Personal Training Certification, TRX Level 1, CrossFit Level 1

Current Residence: Lancaster, OH

Height: 6'1"

Weight: 212lb (Off-Season), 197-202lb (Contest)

Favorite Fitness Meal: 1½ cup oatmeal mixed with 1 tablespoon butter and 1 whole banana.

Favorite supplements: I could say all the Beverly products I use, but I guess I have to choose. Here are my top four favorites.

UMP Protein. It tastes great and it’s quality protein!

Ultra 40, Mass Amino Acids, and Multiple Enzyme Complex. Bulk Season! This combination put 10 pounds of lean muscle on me. I use it in the off-season to take my muscle size to the next level.

For someone who has never used Beverly before: My one word to describe Beverly is “quality”. They mean what they say and say what they mean in this company. All the products I’ve used have done just what it says they will do on the label. With other supplement companies, you may not be positive that you’re getting what it says on the label. With Beverly, there is never that fear.

Music: In the gym, I need some “crunkness”. I usually go with Lil Jon, Lil Wayne, Meek Mill, or MGK!

Most Inspiring Book: This is easy, The Bible.

Hobbies: Reading fitness magazines of course!

Words to live by: Success is a journey, not a destination. Enjoy the ride!

Fitness has always been a major part of my life. Ever since I was a little kid, I’ve liked the way working out makes me feel. When I played Pop Warner Football I would wake up early every morning before school so I could do push-ups and sit-ups to get “strong and tough”.

My mom and dad also helped me make exercise a lifelong habit. Growing up in Lake View SC, there wasn’t a fitness center nearby, so my mom worked out at home. I would copy her as she did her routines. Every Sunday my dad and I would play a couple of hours of basketball at our local park.

In high school, I was a running back for the state champion, Lake View Wild Gators, and won all-state honors. After graduation, I accepted a 4 year football scholarship to Wofford College. At Wofford, I became interested in learning more about athletic conditioning and training. After college, I pursued a career as a fitness trainer and have been helping people reach their fitness goals ever since.

My personal workout focus had never been about developing my physique. It’s always been about improving my physical performance and putting my all into every workout. At my gym you’ll frequently hear one of us hollering, "Bout That Battle!” In other words, it’s all about the battle within yourself to keep pushing through a workout, pushing your limits when you want to quit.

My Introduction to Men's Physique

My journey of competing in Men’s Physique is different than most. It started when one of the trainers at my gym said he thought I would be a perfect fit for it. At first, I laughed it off. I told him I wasn't really interested in getting on stage. He explained the rules to me and said that basically it was just about being in tip-top shape. That caught my interest, but I still wasn't ready to say yes. It wasn’t until about a year later that I finally followed up with him.

At my gym we focus on HIIT (High Intensity Interval Training), core training, and strength work. The only mirror you'll find is in the bathroom. However, to compete in Men’s Physique, I needed to round off some of my rough edges and learn how to pose. So, I contacted Matt Packer from Healthier U, another gym here in town. I had just 4 weeks to get ready for my first show, the Natural Ohio Bodybuilding Association contest in Newark OH. Matt put me on a strict diet, and worked with me on posing. I continued to do my workouts at SWET during the week and met with Matt on Saturdays to get the poses down. With his guidance, I took first place in my class and second overall! I loved the adrenaline rush when those stage lights hit me! I had definitely caught the contest bug!

Next, I added some sculpting days at Healthier U to my normal workouts at SWET. At SWET, I kept working on strength, Olympic lifts, core work, and pushing myself to my anaerobic limit in our HIIT sessions. At Healthier U, I did more traditional bodybuilding exercises and focused on muscle development. This proved to be a perfect combination for me. I was able to feed my competitive energy and football background as well as catch a great pump all during a week’s workouts.

3 Beverly Supplements and a 10-lb Gain

I was introduced to Beverly International products at this time. The first products I purchased were Ultra 40, Mass Amino Acids, and Multiple Enzyme Complex. Wow! I'd been weighing around 195lbs for 10 years, ever since college. I could never break 200lbs. By taking Beverly supplements the right way, I gained over 10lbs of muscle at 34 years of age and found myself weighing 212lbs! Beverly definitely had my attention from that day forward!

My next competition was the NPC Natural Cincinnati presented by Rick Ruether and his team. I weighed in 6lbs heavier and leaner than at my NOBA competition. I took first place in my class and first overall! Then I went to Chicago for the NPC Jr. Nationals. Now here was a different breed! I recall telling my wife, "We're not in Kansas anymore." The results from this competition didn’t end close to where I’d hoped. I was in the 3rd call out! Even though I was in a huge class with extreme competition, I was not happy with myself about this finish. I’d have to go back to the drawing board before my next national contest.

For the IFBB North America, in Pittsburgh, I kept my off-season process of using Ultra 40, Mass Amino Acids, and Multiple Enzyme Complex. I also added Beverly UMP Protein. I have never had a better tasting protein in all my years of training. Another change I made for this show was to further tighten my diet. For the Pittsburgh show, I weighed 202lbs! This was still a lot more weight than my first ever physique show. Now 202lbs is my “light weight”! I have to thank Sandy and the Beverly team for that! Also, I went back to my normal split of Olympic lifting, HIIT, and body building being evenly dispersed through the week. For the Chicago show I had thrown off this balance. I did a little too much bodybuilding and not enough  conditioning. My results were better in Pittsburgh! I finished 6th in my class, just 4 slots away from getting an IFBB pro card!

A Lesson Learned

I learned a ton from this experience. The main thing was to just be myself. For Chicago, I had gotten too uptight. I broke my own rules and starting paying attention to other Physique guys on the web. That's not me. My motivation is internalized. When I stopped caring about what others were doing, my results were significantly better! I was much more relaxed and conditioned, and this reflected on stage at the North America. Let that be a lesson to you. Make a goal and go for it! However, whatever you do, don't worry about what others are doing or thinking. Everyone has their own opinions. You can't worry about that though. Take strategic steps to achieve your goals and never lose focus. Keep those around you that help motivate you and don’t pay attention to those who might discourage you.

Now, I'm beginning another year of competition. I'm 35 years old and feeling better than ever! I call this my sophomore year since it is only my 2nd year in the game. Whatever the results, I plan on being myself and having fun throughout. I am also making sure not to neglect my loved ones, my beautiful wife Jennifer, my son Gabe, and my daughter Grace. If my ambitions ever get in the way of my quality time with them, it's time to hang it up. It's up to me to be proactive and keep this balance. Also, I have to keep my eyes on the Man upstairs. God is the reason I'm here. With Him on my side, nothing or no one can be against me.

“Operation Shred” Meal Plan

 

This is my meal plan 4 weeks out from a show. I call it “Operation Shred”.

Meal 1: Protein Shake - 2 scoops UMP mixed with almond milk, 1 tbsp of flaxseeds

Meal 2: 8oz lean meat (chicken, turkey, or fish), 6 egg whites, ½ grapefruit

Meal 3: 8oz grilled chicken and a large salad

Meal 4: 1 can tuna, 2 egg whites, 1 tomato

Meal 5: 8oz lean meat (chicken, turkey, or fish), 2 cups steamed vegetables

Mondays and Thursdays: I add 1 and ½ cups of oatmeal, 1 tablespoon of butter, and a banana to meal 5 with the lean meat and vegetables.

Bring Your BEST Body To The Beach With The FAT LOSS ACCELERATOR Program

Summer is here. So don’t waste your time (or money) with questionable fat-loss supplements. Bring your best body to the beach (and beyond) with the help of a supplement stack based on time-tested, results-proven products. It’s called the Beverly Fat Loss Accelerator program.

The Fat Loss Accelerator makes dieting and exercise work better.

The Fat Loss Accelerator is a safe, no-nonsense combination of products that helps you reduce body fat and improve body shape and lean muscle tone and definition, faster. These are trusted supplement formulas that have remained unchanged for many years because they reliably deliver results. 

Who Is The Fat Loss Accelerator Ideal For?

It’s ideal for any healthy man or woman who works out (weights and cardio) at least 3 times weekly.

How Do I Get Started?

First, choose the level that suits you best:

• The "Essential" program is for anyone who is new to supplements, novice athletes (1 year or less of regular workouts), or anyone who is on a strict budget.

• "Next Level" if you are an intermediate-level athlete, already quite familiar with supplements, or have a medium-size budget.

• The "Advanced" and "Comprehensive" levels are for advanced athletes (individuals who feel their physique is close to its genetic potential) and anyone who wants the most comprehensive supplement stack available to help them accomplish their fat-loss goals.

 

NOTE: We define an “athlete” as anyone who works out (a.k.a. “trains”) regularly. That means you!

Next, build the stack that corresponds to your chosen level. We go through each level in detail starting below.


THE "FAT LOSS ACCELERATOR" SUPPLEMENT PROGRAM

 

 

ESSENTIAL: UMP, LEAN OUT
 

UMP WILL…

• Help you gain lean, strong muscle, naturally

• Give you a great-tasting, nutritious meal replacement

• Boost your metabolism and help you lose fat while preserving muscle

Best Dose: If you weigh 100-125, take at least 1 scoop daily; 126-165 take 2 or more scoops daily; 166-200, 3 scoops daily; over 200, 4 scoops daily.

 
LEAN OUT WILL…

• Make it easier to lose stubborn fat and get lean while dieting

• Help your body convert stored fat into energy

• Enhance insulin and blood sugar control

Best Dose: Take 1-2 capsules 4 times daily.

 

NEXT STEPS: ADD 7-KETO MUSCLEAN
 

7-KETO MUSCLEAN WILL…

• Prevent your metabolism from slowing down while dieting, or due to aging

• Help you lose up to TWICE as much body fat with diet and exercise, without losing lean muscle

• Instantly boost your energy and mood

Best Dose: Take 3 capsules, twice daily. Most people take the first dose in the morning and the second at lunch.

 

ADVANCED: ADD ENERGY RESERVE (FEMALES) OR QUADRACARN (MALES)
 

ENERGY RESERVE WILL…

• Make any fat-loss or cutting diet more effective

• Preserve and enhance muscle tone

• Boost energy, stamina and endurance

Best Dose: Take 1-2 tablets before cardio and 1-2 tablets with each of 3 meals.

QUADRACARN WILL…

• Make it easier to lose fat & achieve full, vascular & shredded muscles

• Amplify the positive effects of testosterone, safely and naturally

• Enhance energy, mood, cognitive performance, sexual potency, sleep quality and overall wellness

Best Dose: Take 3 tablets, 3 times daily on workout days. On rest days, take 3 tablets, 2 times daily.

 

COMPREHENSIVE: ADD MUSCULARITY AND GH FACTOR
 

GH FACTOR WILL…

• Boost your GH level, naturally

• Enhance leanness (especially lower body), muscle fullness & pumps

• Quicken recovery

Best Dose: Take 2 GH Factor capsules, 3 times daily on an empty stomach, 30 minutes prior to meals, a workout, or bed. To boost natural GH output: take 6 capsules on an empty stomach upon arising and before bed. Advanced fat-loss stack: take 2 GH Factor, 2 Energy Reserve, and 2 Lean Out 30 minutes prior to each of 3 meals and before bed.

 
MUSCULARITY WILL…

• Enhance muscle retention on any fat-loss or cutting diet (cut fat, not muscle!)

• Boost training performance and quicken recovery time

• Help alleviate muscle soreness

Best Dose: If you weigh 100-150 lb, take 2 capsules per meal; 151-200 lb, 3 capsules per meal; over 200, 4 capsules per meal.


THE “FAT LOSS ACCELERATOR” SUPPLEMENT PROGRAM AT A GLANCE

ESSENTIAL: UMP, Lean Out

NEXT STEPS: Add 7-Keto MuscLean to the “Essential” stack (UMP, Lean Out, 7-Keto MuscLean).

ADVANCED: Add Energy Reserve (Females) or Quadracarn (Males) to the “Next Steps” stack.

COMPREHENSIVE: Add GH Factor and Muscularity to the “Advanced” stack.

 


THE “FAT LOSS ACCELERATOR” NUTRITIONAL PROGRAM

 

 

• Proper diet and nutrition, are key components of the Fat Loss Accelerator program.

• You must consistently eat the right combination and types of nutrients to preserve lean muscle tissue while you strip off fat at a rapid rate.

• Your Fat Loss Accelerator nutritional regimen should consist almost exclusively of the foods listed below.

 

PROTEIN
 

• Best sources of protein are turkey breast, chicken breast, lean beef, whole eggs, egg whites, and fish.

• Protein portions in the sample Fat Loss Accelerator diets below should be weighed before cooking.

• The best protein supplements are Ultimate Muscle Protein and Muscle Provider. These protein powders have the perfect amino acid profile to preserve lean muscle while accelerating fat loss.

• The higher quality the protein powder you use, the more muscle you’ll retain and the more fat you’ll lose. Many physique competitors are instructed to cut out other protein supplements a month before their competition. But champion Beverly athletes use Muscle Provider and Ultimate Muscle Protein powders all the way up to the day of their show getting harder and more defined each day.

 

LOW CARB VEGETABLES AND FRUIT
 

• Low carb vegetables include salads, broccoli, cauliflower, spinach, green beans, mushrooms, tomatoes (technically a fruit), onions, and asparagus.

• Acceptable low carb fruits are blueberries, cantaloupe, grapefruit, and strawberries.

• These low carb vegetables and fruits along with the protein sources listed above will be the staples of your Fat Loss Accelerator nutritional program.

 

COMPLEX CARBOHYDRATES
 

• Best sources of complex carbohydrate for losing fat and maintaining lean muscle are oatmeal, brown rice, and sweet potatoes.

• Unless you know from experience that your body tolerates carbohydrates extremely well, your complex carbohydrate intake should be limited to your twice weekly “carb-up meals”. We’ll explain about that later.

 

FATS
 

• The right types of dietary fats can actually improve the results of your diet. But, you must really pay attention to getting the right amount and right kinds of dietary fats.

• Best sources are olive oil, coconut oil, flax oil, almond butter, and small amounts of walnuts and almonds.

• It is vital that you take an essential fatty acid supplement like Beverly’s EFA Gold.

 

FREE FOODS
 

• Although Beverly’s Fat Loss Accelerator program requires dietary discipline, you can still use moderate amounts of the following without jeopardizing your results: sugar free gum, Crystal Light, sugar-free flavored waters and sodas, coffee, tea, Splenda, Equal, stevia, cinnamon, dry seasonings, mustard, vinegar, hot sauce, salt and pepper.

 

FREE MEALS
 

• The only time that a “free meal” is acceptable is if you have a special occasion like a birthday, wedding, holiday meal, etc.

 

WATER
 

• Make sure that you drink plenty of water. See “Free Foods” above for other beverage options. If you are dehydrated, you will not burn fat and you can’t build muscle. Water is necessary in every metabolic process.

• You should drink at least one-half gallon daily for every 100lbs of bodyweight.


SAMPLE FAT LOSS ACCELERATOR DIET PLANS

 

 

THE CARB LOAD MEAL
 

The Fat Loss Accelerator nutritional plan incorporates what has become known as the “Beverly Carb-Up Meal”.

• Twice weekly you will eat a final meal before retiring that is a combination of carbohydrate sources ranging from “fast” to “slow” acting.

• This is an important part of your plan. Don’t make the mistake of thinking that if you skip it, it will accelerate your rate of fat loss.


Here’s what the carb meal does:

• Refuels glycogen stores.

• Prevents decline in metabolism, (T3 synthesis remains optimal).

• Provides variety – mental ease.

• Facilitates muscular growth by inducing uptake of Amino Acids and insulin surge drives IGF-1 production. Optimizes “anabolic” effect of insulin, while minimizing the lipogenic (fat producing) effect.

• Your first “carb-up” meal is going to be difficult because you will not be used to eating the recommended amounts. That’s okay; just eat a portion of each of the recommended foods. Then, gradually work up to the full recommended amounts each week.

 

FEMALE FAT LOSS ACCELERATOR DIET PLAN
 

Meal 1: Three ounces chicken breast or turkey breast; three egg whites; one-half grapefruit or three strawberries.


Meal 2:
Option A: Protein Drink with one or two scoops Ultimate Muscle Protein or Muscle Provider, one teaspoon healthy fat source (olive oil, flax oil, almond butter).

Option B: Three ounces chicken breast or tuna; three egg whites, one tomato.


Meal 3: Five ounces chicken breast (weighed prior to cooking); two cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) or two cups low carb vegetables; one tablespoon “Newman’s Own” dressing (or make your own with one tablespoon cider vinegar and one tablespoon olive oil).


Meal 4: Same options as meal two (above) – but no added fat to your shake. If this is the meal preceding or just after training, Muscle Provider is the optimal protein at this time.


Meal 5: Five ounces chicken breast, turkey breast or lean beef; two cups low carb vegetables or salad.


Meal 6:
Option A: Four egg whites; one cup omelet vegetables (onions, celery, broccoli, peppers).

Option B: Protein Pudding– mix one scoop Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture. Add one teaspoon almond butter.


Carb Load Meal: On Monday and Thursday evening you will have a “carb load” meal as your last meal of the day. Eat this meal right before you go to bed if you like (it’ll help you sleep along with all the other benefits listed earlier). You will have this meal in place of your regularly scheduled sixth meal.

Here’s what you’ll eat at this meal: One cup oatmeal (measure your oatmeal before you cook it – once you cook it, it’ll be nearly two cups), or you can substitute one cup cooked brown rice; along with your oatmeal or rice you’ll also eat a five ounce sweet potato, a small banana, and one-half cup of low carb vegetables. You’ll add one teaspoon of olive oil, almond
butter, or regular butter to prolong the positive effects of the carb up meal and stabilize your blood sugar through the night.


 

MALE FAT LOSS ACCELERATOR DIET PLAN
 

Meal 1:
Option A: Eight ounces lean beef, chicken breast or turkey breast; three egg whites and one yolk; one grapefruit or one-fourth cantaloupe.

Option B: Omelet – six egg whites, two egg yolks; five ounces lean beef, chicken breast or turkey breast; one cup mixed broccoli, onions, peppers; one-half grapefruit.


Meal 2:
Option A: Protein Drink - two scoops Ultimate Muscle Protein or Muscle Provider, two tablespoons healthy fat source (olive oil, flax oil, almond butter) or heavy cream.

Option B: Eight ounces chicken breast or tuna; three egg whites, one tomato.


Meal 3:
Option A: Eight ounces chicken or turkey breast; four cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) or two cups low carb vegetables; three tablespoons “Newman’s Own” dressing (or make your own with two tablespoons cider vinegar and one tablespoon olive oil).

Option B: Eight ounces lean beef; two cups low carb vegetables.


Meal 4: Same options as meal two (above). If this is the meal preceding or just after training, Muscle Provider is the optimal protein at this time.


Meal 5: Ten ounces chicken breast, turkey breast or a very lean steak (filet or flank steak is ideal); two cups low carb vegetables or salad.


Meal 6:
Option A: Nine egg whites; one cup omelet vegetables (onions, broccoli, peppers).

Option B: Protein pudding – mix two scoops Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture. Add one tablespoon almond butter, walnuts, or heavy cream.


Carb Load Meal: On Monday and Thursday evening you will have a “carb load” meal in place of Meal 6. You can eat this meal right before you go to bed if you like.

Here’s what you’ll eat at this meal: One and one-half cups oatmeal (measure your oatmeal before you cook it – once you cook it, it’ll be nearly three cups), or you can substitute one and one-half cups cooked brown rice; you’ll also have a ten-ounce sweet potato, a large banana, and one cup of low carb vegetables. Add one tablespoon of olive oil, flax oil, almond butter, or regular butter to prolong the positive effects of the carb up meal and stabilize your blood sugar through the night.


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