Classic Physique Nutrition Plan – Competing in Men’s Physique

Have you been itching to compete but don’t feel you are quite big enough for Bodybuilding and also aren’t crazy about competing in Men’s Physique? A new division called “Classic Physique” could be just the thing for you. It’s planted firmly between the extremes of the massive, ripped muscle prioritized in Bodybuilding and the smaller, cover model look of Physique divisions. Many of you will naturally fall into this category based on your structure and genetics. Plus, if you’re goal is to look more like Frank Zane, or even closer to Arnold, than Kai Greene, you now have a competitive outlet.

Asregular readers of No Nonsense already know, BI users and followers of our diet methods have been achieving this type of look for years. A physique where shape, symmetry and a pleasing athletic, muscular look is rewarded. It’s the type of overall physique that the majority of men will see and say, “That’s what I would like to look like”. And most women will prefer looking at!

Best of all it’s a look that’s realistically achievable for most aspiring natural competitors with hard work, dieting and proper supplementation. Going to “extremes” is not necessary and it can be balanced with your real life that includes jobs and families.

Thisis a brand new division and we’re going to get you way ahead of the curve by presenting a complete program to achieve the “Classic Physique”. Whether your goal is to compete, or to just do it for yourself, in the remainder of this article we’ll provide a 3-Phase Nutrition Program, a specialized 2-Phase Workout including “Feeder Workouts” to help you develop your “Classic Physique”, and if you wish to compete, we’ll also include a Presentation Section to help you better show off your “Classic Physique”. In closing we’ll include a Table of Classic Physique measurements to give you specific body part goals to shoot for.

Classic Physique Nutrition

Your Classic Physique nutrition plan is designed help you gain and retain muscle while you lean out. You should start your diet for the contest as early as possible. Don’t wait until the last minute. The earlier you start, the more time you will be able to spend in Phase 1 (the Muscle-building phase). There are 3 diet phases in all. Each one emphasizes excellent food choices which will allow you to keep gaining muscle where you need it while you whittle away fat from your waist and other problem areas.

Phase 1 Classic Physique Nutrition Plan


Start the Phase 1 nutrition plan at least 16-20 weeks out from your contest date. The first phase is designed to help you gain as much muscle as you can while increasing your muscularity. But even this early in your preparation, you should still focus on achieving that classic small waist, so losing fat is also a priority. Train as heavy and hard as possible, but use textbook form and concentrate mentally and physically on improving any weak points in your physique. (See Phase 1 Training) The recommended high protein foods and quality supplements will allow you to continue to make improvements to your physique so make every training session count.

Note: In the meal plan below if you weigh less than 165 pounds reduce meat and carb portions listed by 2 ounces.
(All meats are weighed prior to cooking.)
Meal #1
2 whole eggs + 4 egg whites; 6 oz. lean meat; ½ cup oatmeal –
(measured before mixing with water and cooking)
Meal #2
(Choose one option)
Option A: Protein Drink with two scoops Ultimate Muscle Protein, 1-2 tablespoons healthy fat source (olive oil, flax oil, almond butter) or heavy whipping cream.
Option B: 8 oz. lean beef or chicken or 10-12 oz. tuna, one small apple or orange
Meal #3
8 oz. lean meat (chicken or other lean protein source);
6 oz. sweet potato or two-thirds cup cooked brown rice; 2 cups vegetables (broccoli, etc.)
or green salad with 4 tablespoons vinegar and oil dressing
Meal #4
(same options as meal #2)
Meal #5
10 oz. very lean meat (chicken breast, fish, turkey breast, lean beef – sirloin, filet, etc.);
2 cups vegetables;
salad with 2 tablespoons vinegar and oil dressing
Meal #6
Option A: Protein Shake or Pudding: 2 Scoops Ultimate Muscle Protein, add enough water to make a shake or pudding the consistency you desire
Option B:
8 egg whites + 2 whole eggs or 6 oz. beef;
1-2 cup vegetables

Essential Supplement Program:


1 Super Pak with meal #1

4 Ultra 40 tablets and 4 Mass Aminos with each meal listed above

The Best Optional Supplements for Phase 1 (in priority order)

Glutamine Select – take 2-4 scoops during training to preserve muscle during precontest dieting.

Muscle Synergy – if you want to continue to add muscle, get a great pump every workout, and can afford it – then Muscle Synergy is for you. You have to take enough though, eight tablets or 1 scoop twice a day if you weigh less than 185; if you’re a light heavy or heavyweight you’ll benefit most from 24 tablets or 3 scoops per day. Muscle Synergy holds lean muscle tissue while dieting better than anything. We just don’t always recommend it to everyone because of the expense.

Creatine Select will help you keep your strength up and train harder while dieting so that’s another product you should consider. Take 5 scoops per day with meals for the first 5 days, then 2 scoops daily on training days, and 1 scoop on non-training days.

An economical way to use Muscle Synergy and Creatine Select during phase 1:

Weeks 1 & 2: Use Creatine Select as directed above.

Weeks 3&4: Take Muscle Synergy and Creatine Select together for the next two weeks.

Weeks 5 & 6: Creatine Select, no Muscle Synergy.

Weeks 7 & 8: Creatine Select and Muscle Synergy.

Phase 2 Classic Physique Nutrition Plan


This is the first “precontest diet” that you’ll follow. In general you will switch from Phase 1 to Phase 2 at 8-10 weeks out. If you think that you are not leaning out fast enough go to Phase 2 at 10 weeks out; if you’re on track wait until the 8-week mark.

Note: As before, if you weigh 165 or less, reduce the meat portions by 1 or 2 ounces in each of the listed meals.
(All meats are weighed prior to cooking.)
Meal #1
8 oz. lean beef or turkey
3 egg whites, 1 yolk
1 grapefruit
Meal #2
Protein Drink: 2 scoops Ultimate Muscle Protein or Muscle Provider, 1 tbsp healthy fat (olive oil, flax oil, almond butter, etc.) or 1 tbsp heavy whipping cream
Meal #3
8 oz. chicken or turkey breast (weighed prior to cooking)
2 cups vegetables
Meal #4
Option A: Protein Drink: 2 scoops Ultimate Muscle Protein or Muscle Provider, 1 tbsp healthy fat (olive oil, flax oil, almond butter) or 1 tbsp heavy whipping cream
Option B: 6 oz. can tuna or 5 oz. chicken, 3 egg whites,
1 whole egg; 1 tomato
Meal #5
10 oz. lean meat (chicken, turkey, fish, 93% or leaner beef, etc.)
4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.)
2 tbsp cider vinegar and 1 tablespoon olive oil for a dressing
Meal #6
5 oz. chicken or turkey breast; 6 egg whites;
1 cup omelet vegetables
Monday and Thursday:
In place of meal 6 (or as an added 7th meal if you weigh over 185 and your condition warrants it):
1.5 cups oatmeal (precooked) or cooked rice,
10 oz. sweet potato, 1 medium banana,
1 cup vegetables, 1 tbsp butter, almond butter or oil
The Best Supplements for Phase 2
Meal 1:

1 Super Pak, 3 EFA Gold
Each meal:
4 Ultra 40; 3 Density (and/or Mass Aminos); 3 Muscularity; and 2 Lean Out.
Training:
2-4 scoops Glutamine Select plus BCAAs and 10-20 Muscle Mass (5 Muscle Mass per scoop of Glutamine Select).
Take 3 Quadracarn 3 times daily: 1st thing in the morning, before training, and before bed.
Optional:
Up-Lift – 2 scoops before training; Creatine Select w/ beta alanine – 2 scoops daily
or Muscle Synergy – 2-3 scoops (or 16-24 tablets) daily
Phase 3 “Classic Physique” Contest Peaking Nutrition Plan
Phase 3 is a no-frills, no nonsense, basic precontest diet program that works for nearly everyone. However, you should stay with your Phase 2 Plan as long as you are getting results in terms of improved conditioning. Don’t change just for the sake of change.

Kick in the Phase 3 plan at 4 to 6 weeks out and only if your progress has stalled.
Meal #1

5 oz. lean beef or turkey
6 egg whites + 1 whole egg
½ grapefruit
Meal #2
Option A: Protein Drink: 2 scoops Ultimate Muscle Protein or Muscle Provider, 1 tablespoon healthy fat or heavy whipping cream (optional), 4 strawberries (optional), 16 oz. water
Option B: 6 oz. tuna or chicken, 3 egg whites + 1 whole egg, 1 tomato
Meal #3
8 oz. chicken (weighed prior to cooking)
4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.)
2 tbsp cider Vinegar and 1 tablespoon olive oil for a dressing
Meal #4
Option A: 6 oz. tuna or chicken, 3 egg whites, 1 whole egg, and 1 tomato or a cup of vegetables
Option B: Protein Drink: 2 scoops Muscle Provider, 12 oz. water (if post training); or 2 scoops Ultimate Muscle Protein
Meal #5
8 oz. lean meat (chicken, turkey, fish or 93% lean beef, etc.)
2 cups vegetables
Monday and Thursday
– Add a 6th meal at the end of the day: 1.5 cups oatmeal (precooked)
or cooked rice, 10 oz. sweet potato, 4 oz. banana, 1 cup vegetables, 1 tbsp butter, almond butter or oil

Supplements


Meal #1: 1 Super Pak and 3 EFA Gold

Each meal: 4 Ultra 40; 3 Density; 3 Muscularity; 2 Lean Out.

Training: 2-4 scoops Glutamine Select plus BCAAs and 10-20 Muscle Mass (5 Muscle Mass per scoop of Glutamine Select). Optional take 5 Density just before training.

Take 3 Quadracarn 3 times daily: 1st thing in the morning, before training, and before bed.

Take 3 7-Keto MuscLean capsules twice daily, in the morning and afternoon.

Classic Physique Training


Your training programs should be designed to develop proportion and symmetry, as well as muscularity. You should not be looking to simply add as much size as possible or to overdevelop any particular bodypart. Overall proportion and aesthetic muscularity is the goal. We’ve developed the following training programs with those parameters in mind. They are based on decades of training experience to give you the ultimate solution to a well-balanced “Classic Physique”.

There are three parameters of progress that you should be concerned with during both Phase 1 and Phase 2 training:

Increase reps with same weight
Increase weight for the same rep range

Decrease rest intervals between sets – if your strength seems to have plateaued as you get closer to your contest, performing the same number of sets in less time becomes a very valuable form of progress.

It is very important to work each muscle through its fullest range of motion using complete extension and contraction on each exercise.

Use a workout journal to keep your progress on track. 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. A 10 Star workout means you did an extra rep or used more weight on at least ten sets during your workout. Finish a bodypart in record time and you get another star.

Phase 1 Classic Physique Training Program


Train 2 days on, 1 day off until 12 weeks out.

Day 1: Legs
Day 2: Chest / Triceps
Day 3: off
Day 4: Shoulders / Biceps / Legs (feeder workout)
Day 5: Back
Day 6: off
From 12 weeks out until 8 weeks out, train 4 days consecutively, then take the 5th day off.

You’ll be using two progression schemes and an advanced technique that we call “Feeder Workouts”.

1. Pyramid Training: Add weight lower the reps each set.
Set 1: 12 reps with a very easy warm-up weight – not all you can do for 12 reps
Set 2: 10 reps still pretty easy
Set 3: 8 reps – use a weight you could get for 9 – 12 here but stop at 8
Set 4: 6 reps – use a weight you could get 6 – 8 reps with but stop at 6
Set 5: 4 – 6 reps – a max set. Here’s where you can earn stars in your training journal. Once you reach 6 reps add weight to the final 3 sets (which will earn a star on each of these sets next time) and start back at 4 reps on set #5. Exercises using the Pyramid system are marked with *.

2. Double Progressive System: 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. Exercises below where you should use the Double Progressive System are marked**.

3. Feeder Workouts: A feeder workout is performed two days after your primary workout for a specific bodypart. We have included feeder workouts for the shoulders, lats, and calves – full development of these bodyparts are essential in developing a classic physique. The feeder workout is a single all out rest-pause set where you complete a set of 6-10 reps taken to failure, followed by a short break (just long enough for you to take three to four slow, deep breaths), and immediately continue on to failure a second time (you should get somewhere between three and six additional reps, depending on the level of muscular endurance and the muscle fiber composition of the particular bodypart). At this point, take another short pause before going for one to four more (as many as you can get) reps. This will not only provide a nutrient-rich flush of fresh blood but will provide maximal muscle cell activation in minimum time.

Day #1 – Legs / Calves
Squat* – Pyramid 5 sets x 12/10/8/6/4-6 reps
Leg Press** or Hack Squat** 4x10–16 reps (the Hack Squat is preferred if you have the equipment available)
Leg Extension** 3x12–15 reps

Super Set
Leg Curls** 3x10–12 reps and Lunge
or Straight Leg Dead Lift** 3x10–12

Superset
Seated Calf Raise** 5x10–12 and Free
Standing (no weight) Calf Raises** 5x25–50 (OUCH!)
Note: The original standard for a classic physique was that your calves and arms should measure the same. If any single muscle rates as the least developed of all muscles among bodybuilders – it’s the calf. They are stubborn and difficult to develop and require special attention. So don’t neglect your calf work.

Shoulder Feeder Workout:
Machine, cable, or dumbbell side laterals: One Extended Work set – 6-10 reps (close to maximum), rest for 3-6 deep breaths then 3-6 more reps, 3-4 more breaths then 3-4 reps to failure. Shoulder width is key to developing a classic physique, that’s why it is our first “feeder” workout.

That ends Day #1.
There are lots of opportunities to ear “stars” in your training journal. Don’t be in a big rush to use as much weight as possible in each exercise. Try to leave each workout knowing you can improve in at least one exercise the next.

Day #2 Chest, Triceps, Calves
1. DB or BB Bench Press (pyramid)* 5x12/10/8/6/4-6 – Dumbbells are preferred if you can give up the barbell bench press in developing squared off “gladiator pecs” preferred in the classic physique
2. Incline DB Press (double progressive) ** 3x6–8 reps constant weight. First session do 6 – 6 – 6 and gradually add reps and earn stars until you get to 8 – 8 – 8 then add weight and start back at 6. If you get bored adding reps, reduce rest time between sets to earn additional “stars.”
3. DB Flyes** 3x8–12;
4. DB Pullovers** 3x8–12 (These work the serratus muscles. “The serratus magnus muscles are the ‘jewel-like” muscles of your chest … they add width to the chest, shape, muscular definition – as well as classic beauty.” ˜ Vince Gironda)
5. Close Grip Bench Press* (pyramid) 4 x 12/10/8/5 – 7
6.& 7. Super Set – Triceps Pushdown** and Dips** 3x6–12 reps each – constant weight no rest between exercises, rest only after both exercises have been performed.
8. Heavy Calf Raises** 4x8–12
9. Light Calf Raises** or Donkeys** 4x15–20

Back Feeder Workout:
Shoulder-width Parallel-grip Pulldown (for width) or Under-grip Cable Seated Rows (for back density): One Extended Work set – same procedure as above: 6-10 reps (close to maximum), rest for 3-6 deep breaths then 3-6 more reps, 3-4 more breaths then 3-4 reps to failure.
Don’t forget to record your workout and any stars that you earned in your journal.

Day #3 Off

Day #4 – Shoulders / Biceps
1. DB Press* – Pyramid 4x12/10/8/6–8
2. DB or Machine Laterals** 3x8–12
3. DB or Cable Bent Laterals** 3x8–12 reps
4. Barbell Curl* – Pyramid 4x12/10/8/6–8
5. Incline DB Curl** 3x8–10
6. Machine Curl or Preacher Curl** 2x8–12

Calves Feeder Workout:
Standing Calf Raise: warm-up x 10-15 reps, 4x25, 1x100 (no weight on the 100-rep set unless you can get the full 100 reps without resting.) Remember what we said earlier about calves. You must bomb them into growth.

Day #5 – Back
1. Wide grip Chins** 4 sets of as many reps as possible per set or Wide Pulldowns* 5x12/10/8/6/4-5
2. Dead Lifts – 3 sets 10 reps (add weight each set but stay at ten reps per set) Concentrate on perfect form and add weight very gradually in 5-lb. increments each week.
3. Bent Rows* or T-Bar Row* – 4 sets pyramid 12/10/8/6-8
4. Reverse Grip Front Pulldowns** or 1 Arm DB Row** 3x8–12
5. Straight Arm Pullovers** 3x10–12 (lie on a bench length wise – keep arms straight)
6. 10 minutes of abs

Choose one Feeder Workout, not both:
same procedure as back and shoulder feeder workouts.
a. Chest:
Incline Flyes
b. Quads: Smith Machine Squats

Phase 2 Classic Physique Training Program


Start your Phase 2 training program eight weeks out from your contest. During Phase 2 training you’ll be doing a lot of supersets. Supersets allow you to get more work done in less time. Remember, less rest between sets is one of the parameters of progress. Your Phase 2 training will be more focused on improving your proportions and increasing your chest to waist ratio. Note: Steve Reeves, one of the all-time best examples of the “classic physique”, is reported to have attained a 23 inch differential between his chest and waist measurement. A good goal for you is 15 inches or more. If your expanded chest measures 45 inches, your waist would measure 30 inches or less. As your diet becomes stricter during phase 2, it will become harder and harder to increase reps or poundage, so reducing the time between sets becomes more and more important. You’ll be supersetting antagonistic muscle groups to improve balance and proportion as well as to add a fat burning aspect to your training.

It’s not necessary to “run” from one exercise to the next when supersetting. After you complete a superset rest 60-90 seconds and then start your next set. Since you will be working each bodypart twice every eight days, we will no longer be performing feeder workouts.

Train three days on – one day off:
Day 1: Chest and Back
Day 2: Legs
Day 3: Shoulders and Arms
Day 4: Off; Repeat

Day #1 – Chest, Back, Abs

Superset #1:
A. DB Bench Press 4-5 sets of 7-10 reps
B. Chin-Ups 4-5 sets max reps per set or Lat Pulldowns 4-5 sets of 8-10 reps

Superset # 2:
A. Incline DB Press 3-4 sets of 8-10 reps
B. 1-Arm DB Rows 3-4 sets of 6-10 reps

Superset #3:
A. DB Flyes 3-4 sets of 10-12 reps
B. Cable Rows 3-4 sets of 8-12 repsFinishing Exercise: DB Pullovers 3-4 sets of 10-15 reps
Lower Back: Hyperextensions 3 sets of 15- 20 reps.

Abs:
Three or four exercises, 3-4 sets each for 15-25 reps per exercise.
You should count total reps for abs per workout with a goal of 250-350 reps total.
Day #2 – Legs, Calves

Superset #1:
A. Leg Extensions 3 sets of 8-10 reps
B. Smith Machine Squat or Leg Press 3 sets of 8-12 reps

Superset #2:
A. Hack Squat 4 sets of 6-12 reps
B. Straight Leg Deadlift 4 sets of 10 reps

Superset #3:
A. Lunge 3 sets of 10-15 reps
B. Leg Curl 3 sets of 6-10 reps

Calves:
Standing Calf Raise 4 sets of 15-20 reps
Seated Calf Raise 3 sets of 10-15 reps
Donkey Calf or Calf Press 3 sets of 20-25 reps

Day #3 – Shoulders, Arms, Abs
Straight sets for shoulders:
1. Shoulder Press (machine, dumbbell, military – your choice) 4 sets of 6-10 reps
2. Side Lateral Raise 3 sets of 8-10 reps
3. Rear Laterals (DB, Cable, or Machine) 3 sets of 10-12 reps
4. Side Cable Raise 3 sets of 8-12 reps

Superset #1
A. Concentration Curl 3 sets of 6-10 reps (squeeze)
B. Triceps Pushdown 3 sets of 10-12 reps

Superset #2
A. DB Curl 3 sets of 6-10 reps
B. Lying Tricep Extension 3 sets of 8-10 reps

Superset #3
A. Barbell or Preacher Curl 3 sets of 6-8 reps
B. Close Grip Bench Press and Dips 3 sets of 10-12 reps

Triset #1
A. Reverse Curl 3 sets of 8-12 reps
B. Wrist Curl 3 sets of 12-20 reps
C. Overhead Pulley Tricep Extension (or Triceps Machine) 3 sets of 8-15 reps

Abs:
Same as Day 1 (250-350 total reps)

The Classic Physique Compulsory Poses


Front Double Biceps
Side Chest
Back Double Biceps
Abdominal and Thigh pose
Favorite Classic pose (most muscular is not permitted)

In the finals you’ll perform your posing routine (up to a maximum of 60 seconds) and if you win your class you’ll compete in a posedown for the overall title.

Here are some tips to get started on a structured posing practice regimen:


PHASE 1 POSING PRACTICE

Remember! “Classic Physique” competition is posing! No one will ask what you can bench press or squat
How you present yourself and look on stage is all that counts
Start posing practice two days per week at 12 weeks out
Start with 2 sets of each pose (quarter turns and mandatories) for 10 – 15 seconds. For the next four weeks hold each pose for an additional 5 seconds each week
Spend most of your time practicing on your front facing pose and finding which variations of your compulsory poses best highlight your physique
Start each pose from your feet up to make certain your legs are flexed
Work your way around in a circle hitting every pose
After completing all of the quarter turns and compulsory poses, that’s one set. Do 2 total sets

PHASE 2 POSING PRACTICE


Eight weeks posing practice schedule: Start at 2 sets of each pose for 20-30 seconds. For the next four weeks hold each pose for an additional 5 seconds each week.

Remember to start each pose from the feet up – make sure to keep your legs flexed, suck in your gut, lift your chest, and relax your facial muscles.

Front stance
Quarter turn to the right
Quarter turn to the rear
Quarter turn to the front
Front Double Biceps
Side Chest
Back Double Biceps
Abdominal and Thigh pose
Favorite Classic pose – this should be your best pose. Experiment until you find the exact variation of a pose that best highlights your symmetry, proportion, and muscularity. Then practice it to perfection.

10-minute pre-judging drill:

Make a 10-minute recording where you call out quarter turns and poses just like the head judge at prejudging. This drill is tremendous for practicing quarter turns. No rest between poses; stay tight the entire drill.

For variation get a video of an actual prejudging off of You Tube and go through it just like you’re on stage.

The Individual Routine:

Six weeks out (or sooner) start working on your individual routine. Your posing routine should complement your strong points (e.g. symmetry, shape, conditioning, etc.) while at the same time expressing personality.

You can develop your routine by starting with the mandatory poses, then add a few flattering optional poses. You’ll be able to find many classic physique photos on the web. Mimic each pose you see and determine which ones feel comfortable and flatter your strong points.
Your routine should be based solely on your strongest poses. This is your opportunity to show the judges only what you want them to see.
Select your music well in advance and make a professional quality CD. Often it is nearly impossible to create a posing routine based on your favorite song. It is usually better to choose your music to fit your routine, not vice versa. Record only the 60 seconds of music on which you will base your routine. Don't record the entire song. Make a “posing practice CD” with your 60-second selection recorded over and over with a 30 second delay between cuts. You can practice your routine over and over without restarting the CD.

Points to remember

You will often be asked to hold the front facing pose on stage much longer than the others. You should continue to hold this stance anytime you are on stage throughout the show when you are not being directly judged or as others are "called out". Never completely relax and always keep your legs tensed.
Practice hitting the poses with your eyes closed and then opening them to see if you are hitting each pose correctly. Remember, on stage you have no mirror.
It is not necessary to complete all of your posing "sets" at one session, but be sure to complete all scheduled "sets" of each posing round – facings, mandatories, and individual routine with music – by the end of each day.
Posing sessions are one of the key factors in developing hardness and muscle separation – you can overdo training or cardio but you can’t pose too much!

Closing Thoughts


In closing, we’d like to give you some guidelines as listed in Building the Classic Physique The Natural Way by Steve Reeves with John Little and Bob Wolff.

These are the maximum symmetrical proportions for each individual male based on height and bone size:

Classic Physique Proportions


Arm Size = 252% of wrist size

Calf Size = 192% of ankle size

Neck Size = 79% of head size

Chest Size = 148% of pelvis size

Waist Size = 86% of pelvis size

Thigh Size = 175% of knee size

Remember, these are maximum symmetrical measurements, and it is your proportions that count. In other words they are the maximum measurements for a body part without getting out of proportion. A good goal is to aspire to reach 90% of the maximum. For example, if your wrist measures 7″, the maximum symmetrical arm measurement would be 18”. 90% of 18″ is 16.2″ which would be very commendable.

If you’d like a website to do the math for you go to:

https://www.muscleandstrength.com/tools/ideal-measurements

Steve Reeves also devised a chart that determines the maximum ideal weight for a person’s height en route to building a classic physique. A 6″ male’s ideal weight is 200 lbs. At 5′11″ it goes to 190 lbs and at 6′1″ to 210 lbs. After that every inch below 5′11″ results in a reduction 5 pounds per inch. Every inch above 6″ results in an addition of 10 lbs. At 5′8″ the ideal weight is 175 lbs and at 6′3″, it is 230 pounds. Again, the 90% of maximum criteria is a worthy goal for classic physique competition.

The NPC has developed their own chart of acceptable heights and weights (which you can find on their website at

http://npcnewsonline.com/classic-physique/index.html

They are a little more lenient and go above Reeves’ maximum weights. For example, a competitor 5’11”– 6’ may weigh up to 207 lbs. One who is 5′7 up to 5″ may weigh 177 lbs. In classic physique there is no advantage to weighing in at the top of your class, symmetry and proportion are what counts, not size.

In this article we have laid out a comprehensive program to help you achieve a “Classic Physique”. If you are training for a specific contest we’ve given you a step-by-step guide to follow. If you follow it to the letter – nutrition, supplements, training, and posing practice – whether you compete or not, you’ll be in the best shape of your life.

Increase Your Bench Press

Section One: An Overview

This report contains details on a specific method of training that is drastically different from many of the current trends. This routine does NOT involve working each body-part one day per week.

If you are not already making the kind of strength and size gains you want, reading this special report will be of enormous benefit to you, as this routine is among the very best for increasing your bench press and packing on overall muscular size.

The routine was formulated for me by the late Anthony Ditillo back in 1971. Anthony is known for being one of the best writers in the field of strength and developing muscular bulk. With it, I increased my bench press from 295 to 335 over the six-week period.

Section Two: What’s a realistic goal for your bench?

You’ll hear all kinds of stuff about how much you should be able to bench. The table below is excerpted from ExRx.net.

The standards presented in the linked tables below represent a 1RM performance (in pounds) that can be reasonably expected of an adult athlete at various levels of training advancement using standard full range-of-motion barbell exercises with no supportive wraps or suits.

The most important thing is not the ultimate number, but that you are making progress.

Untrained – Expected level of strength in a healthy individual who has not trained on the exercise before but can perform it correctly. This represents the minimum level of strength required to maintain a reasonable quality of life in a sedentary individual.

Novice – A person training regularly for a period of 3-9 months. This strength level supports the demands of vigorous recreational activities.

Intermediate – A person who has engaged in regular training for up to two years. The intermediate level indicates some degree of specialization in the exercises and a high level of performance at the recreational level.

Advanced –An individual with multi-year training experience with definite goals in the higher levels of competitive athletics.

Elite – Refers specifically to athletes competing in strength sports. Less than 1% of the weight training population will attain this level.

Body WeightUn-trainedNoviceIntermediateAdvancedElite
148109140172234291
165119152187225319
181128164201275343
198135173213289362
220142183225306381
242149190232316395
Body WeightUn-trainedNoviceIntermediateAdvancedElite
114577885109113
123607790116142
132648295122150
1487090105135165
1657697113146183
18181104122158192

Ed. Note: If you are 50 years of age or older you could deduct 10% from the standard, and at age 60 another 10%.

Section Three: Instruction

During this six-week program you’re going to bench three days a week. Yes, you read that right... three days a week on Monday, Wednesday, and Friday for the full six weeks. After all, the best bench pressers (and the most muscular guys) in the days before super bench shirts and super steroid doses usually trained on the bench press three days per week.

That’s a total of eighteen workouts. You should see an increase in your bench press max of very close to thirty pounds or better. Still think three bench workouts per week is too much? The first man to bench press 700 pounds, Jim Williams trained his bench six days a week!*

DAY ONE:

Monday is the heavy day. Warm-up by slowly increasing the weight of the bar; then use 90% of your one rep max for five singles. (We’ll base things on a one-rep max of 250 lbs. An example would be as follows: 250lbs x 90% = 225 lbs.)
Do five singles with 225 on the bar. Rest exactly three minutes between these singles.
Then drop 10% or thirty pounds whichever is less and do three sets of doubles or triples.
Drop another 10% or thirty pounds and do three sets of five to seven repetitions.
Then choose one assistance movement for each of the other upper body parts, for example: Shoulder Press, Bent-Over Row, Lying Triceps Press, and Barbell Curl. Do 3-5 sets of 5-7 reps for each.
→ Here is a list of the best assistance exercises:

Shoulders: Military Press, Press Behind Neck and Partial Presses within the power rack are the best; Standing Side Laterals and Forward Laterals have also been used by some with great success.

Triceps: Standing Triceps Extensions, Lying Triceps Extensions, Parallel Bar Dips and Pushdowns

Back(which is really the launching pad for the bench press): Barbell Rows, Dumbbell Rows, Seated Cable Rows, Chins, Pulldowns, and Shoulder Shrugs.

Biceps: heavy Barbell and Dumbbell Curls.

DAY TWO: Wednesday is a light day. You’ll use just 60%-65% of your your maximum for 4 sets of 5-7 reps. On your assistance movements pick a different exercise for each body-part and perform 3 sets of 8-10 reps. That’s all don’t do more.

DAY THREE: Friday is your medium day. Work up to around 80% of your one rep max for 5-7 sets of 3-5 repetitions. After the benches perform 4 sets of 5-7 reps on one assistance exercise for each body-part.

Here you have a basic, proven routine for increasing bench-pressing strength and development. You can take Tuesday or Saturday to train your legs so that they don’t lag behind.

It is important that you determine your one rep max before starting the program. You can do this by slowly working up to your best one rep lift in perfect form. (Be sure the spotter does not touch the bar at all or it does not count. He’s there to save you not feed your ego.) Another method is to use a calculated one-rep max. Here you work up to your best set of 5 reps, again with perfect form and no spotter touches. Take this five-rep maximum and with a calculator divide by .875.

Example: you can get a maximum of five reps with 220; divide 225 by .875 on a calculator and you’ll get a result of 251. Round to 250 for your max. The workout below is based on a maximum one-rep bench press of 250 pounds. So you’d add about five pounds to each weight in the example below.
Now let’s go through the workout step by step. Remember the illustration below is based on a one-rep maximum of 250 pounds, if your max is less or greater just adjust the weight accordingly.

Monday (Heavy) Bench Press: Warm-up: 135 x 5, 185 x 3, 205 x 1

Five sets of one rep: 225 (90% of 250) Lift explosively! Three minutes rest per set. If successful increase by 10 pounds the next week you’ll use 235 pounds for five sets of one rep and so on each week. After week three increase just five pounds per week. (Note: I know you can do more than 225 pounds the first week. That’s not the idea! The idea is to follow the program, then max out after six weeks. You’ll be amazed to see that you are now in the 275-280 range.)

Three sets of two to three reps. Now drop the bar 10% to 200 pounds and do three sets of three reps.

Three sets of five to seven reps. Now drop the bar 10% more to 180 pounds and do three more sets of five to seven reps.

Assistance Exercises:
Shoulder Press – 4 sets of 5-7 reps
Bent Row – 4sets of 5-7 reps
Lying Triceps Extension – 4 sets of 5-7 reps
Barbell Curl – 4sets of 5-7 reps
Tuesday (or Saturday) Legs

Wednesday (Light)

Bench Press Warm-up, then 4 sets of 5-7 reps with just 65% of your one rep maximum or 165 (65% of 250). Yes, it’s light. It’s supposed to be. Take two minutes rest per set and really focus on form and explosiveness.

Assistance Exercises:
Incline DB Press (Optional) 3 sets of 8-10 reps
Front Dumbbell or Plate Raise 3 sets of 8-10 reps
Dumbbell Row 3 sets of 8-10 reps
Triceps Pushdown 3 sets of 8-10 reps
Preacher Bench Curls or Curl Machine 3 sets of 8-10 reps
Don’t be tempted to add more sets or exercises to this workout. It is light and relatively easy on purpose.
Thursday Off

Friday (Medium)

Bench Press Warm-up, then do 5-7 sets of 3-5 reps with 80% of your one rep max. (For our purposes 80% of 250 or 200 pounds.)
Assistance Exercises:
Dumbbell Press or Press Behind Neck 4 sets of 5-7 reps
Lat Pulldowns 4 sets of 5-7 reps
Parallel Bar Dips 4 sets of 5-7 reps
Alternate DB Curls 4 sets of 5-7 reps
Here is a chart showing how you should progress on each bench press day:

 Week12345 
Monday5 x 1225235245250255260
3 x 3200210220225230235
3 x 5-7180185190195200205
Wednesday4 x 5-7165170175180185190
Friday5-7 x 3-5200205210215220225

Important Note: When ever you are able to perform the heavy day workout successfully it is then time to increase the entire weight progression scheme by five or ten pounds on the heavy day (Monday) and five pounds on the light (Wednesday) and medium (Friday) days.

You will discover that at first it is almost impossible to fully recuperate from workout to workout and the used muscles and joints will be constantly inflamed and sore. But if you will persevere past this initial period of physical discomfort you will reach a point where you will most assuredly recuperate from this daily grueling work, and it is at this point that you will really begin to gain! The secret to this type of training is adaptation. What you are really doing is getting your body used to a certain amount of work, performed daily and after a certain length of time, we begin to adapt to this amount of stress and our body begins to respond to this constant stimulation. The reason why we can expect to get stronger when using this grueling type of training is because at no time do we use a weight we cannot handle correctly and confidently.

*Jim Williams trained his bench press five, and often six days per week on the following program: 315 x 8, 405 x 5, 475 x 3, 605 x 1, 675 x 1, 600 x 2. That’s it. No assistance exercises.

Section Three: Nutrition (Recommended Diet Program)

Your goal is to increase your bench press by 30 pounds during the next six weeks.

In order to assure progress here’s a sample nutritional plan to add muscle and strength:

Meal #1:
4 egg omelet with 2 oz. cheese,
½ grapefruit or ½ cantaloupe, 1 cup oatmeal

Drink Option: 2 scoops Ultimate Muscle Protein + 2 scoops cottage cheese
2 scoops oatmeal (use the Ultimate Muscle Protein scoop) mixed with 2 tablespoon heavy cream and 12 oz. water

Meal #2:
2 scoops Ultimate Muscle Protein + 3 scoops Mass Maker (mix in 16 oz. water or milk)

Meal #3:
8-12 oz. roast beef,
chicken or tuna made into 2 sandwiches with 4 slices whole grain or rye bread, 1 piece fruit

Meal #4:
2 scoops Ultimate Muscle Protein + 3 scoops Mass Maker

Meal #5:
10-12 oz. sirloin steak (lean) or other meat
8 oz. sweet potato or baked potato
2 cups vegetables / salad / or fruit

Meal #6:
2 scoops Ultimate Muscle Protein, 4 tablespoons Heavy Whipping Cream
OR: 9 oz. sirloin strip steak (lean) or 10 oz. chicken + 2 cups vegetables – no potatoes or other starchy vegetables.

Master Supplement Program for Maximum Strength and Size

Essential: Ultimate Muscle Protein, Mass Maker, Creatine Select – load Creatine Select by taking 1 scoop 5 times daily for five days; after that take 2 scoops daily before training

Next Steps: Quadracarn 3 tablets upon arising, before training, and before bed

Stack: Mass Aminos and Ultra 40 (3 with each meal or shake above)

Additives: Muscle Synergy (powder), Up-Lift

On the Road to Success

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

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

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

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

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

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

Dawn Reichley

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

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

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

Phase 1 Supplement Plan

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

Phase 1 Meal Plan

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

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

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

 

Modifications as the marathon draws closer

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

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

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

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

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

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

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

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

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

 

Phase 2 Supplement and “On the Road” Meal Plan

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

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

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

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

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

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

 

Challenge #3: Contest Season!

At the end of the summer, the total plan was coming to fruition. I was able to maintain my muscle mass and had been leaning down throughout the previous 2 phases. When we arrived home from our camping trip I was 8 weeks out from my first show, the PNBA Pro Team USA championships and 14 weeks out from the Natural Olympia.

Precontest Supplement Plan

Quadracarn & ZMA 2000: as in the previous phases

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

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

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

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

 

Precontest Meal Plan

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

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

Training:

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

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

 

Lessons from an IFBB Pro Figure Athlete

Photo Credit: Gustavo

At a Glance: Dawn Reichley

Age: 46

Occupation: Neuroscience Account Manager, Otsuka Pharmaceuticals

Current Residence: Dayton, OH

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

Years Training: 20 years training, competing 7 years

Height: 5′ 0″

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

Favorite Fitness Meal: UMP protein pancakes.

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

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

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

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

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

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

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

 

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

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

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

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

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

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

Nutrition & Supplements

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

Dawn Reichley

Meal Prep & Supplement Schedule

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

Meal 1: 3/4 cup egg whites, 1 whole egg, 1/2 cup oatmeal

Meal 2: 3oz turkey, 1 cup sweet potato, 1 cup broccoli, 1.5oz avocado

Post Workout: 1 scoop UMP mixed into a pudding, 1/2 banana

Meal 3: 4oz flank steak, 10 asparagus spears, 3/4 cup white rice

Meal 4: 3oz chicken breast, 1 cup green beans, 3/4 cup white rice

Meal 5: 4oz flank steak, 1 cup green beans, 1/2 cup sweet potato

Meal 6: 4 whole eggs, 1/2 cup chopped red and green peppers

Meal 1: 2 FitTabs, 3 Quadracarn

Meal 2: 1 Multiple Enzyme Complex (MEC) Meal 3: 1 MEC, 3 Quadracarn

Meal 4: 1 MEC, 1 Ultra-C, vitamin K

Meal 5: 2 FitTabs, 3 Quadracarn

Preworkout: I take Fast-Up, Muscle Synergy, Glutamine Select, & beta alanine

Training

You’ll notice in my workouts that I exhaust each body part with one exercise for 1 set of 30-45 reps before moving into my main exercises for that body part.

 

 

 

Exercise                                  

Monday: Quads & Shoulders

ExerciseSetsReps
Machine Shoulder Press130-45
DB Shoulder Press410-12
Underhand Front Raise412-15
Machine Lateral Raise315-20
Leg Press130-45
Front Squat510-15
Leg Press (superset)412-15
Walking Lunge (superset)410-15

 

Tuesday: Back & Hamstrings

ExerciseSetsReps
Machine Row130-45
DB Bent-Over Row410-12
1-Arm DB Row412-15
Cable Row415-20
Wide Grip Lat Pulldown312-15
Seated Leg Curl130-45
Sumo Deadlift48-12
Reverse Hack Squat412-15
Seated Leg Curl315-20

 

Wednesday: Chest, Shoulders, Triceps

ExerciseSets Reps
Machine Chest Press
130-45
Smith Machine Incline Press
410-12
Machine Lateral Raise
130-45
DB Lateral Raise
3-412-15
Military Press
48-10
Cable Upright Row
415-20
Crazy 100’s*
3100
Dips3-4failure

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

 

Thursday: Off Day

 

Friday: Quads, Hams, Glutes

ExerciseSetsReps
Leg Extension
130-45
Hip Thrust
130-45
Leg Curl
130-45
Deep Barbell Squat
48-12
Smith Reverse Lunge
412-15
Leg Press412-15
Split Squat315
Leg Extension310-15
Lying Leg Curl
315-20
Stationary Lunge

310-15

 

Saturday: Shoulders, Back, Biceps

ExerciseSetsReps
Machine Press
130-45
Seated DB Shoulder Press
410-12
Underhand DB Front Raise
412-15
Machine Lateral Raise
415-20
Machine Row
130-45
Wide Grip Bentover Row
410-12
Narrow Grip Cable Pulldown
412-15
Rack Deadlift
415-20
BB Curls
515-20
Preacher Curl

515-20

 

Sunday: Off Day

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

 


Cardio

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

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

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

 

Presentation Tips

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

 

Closing Thoughts

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

 

Get Back in the Game! My 6 tips for success to get back in the game

  1. Set realistic goals
  2. Don’t overdo
  3. Exercise correctly
  4. Recuperate properly
  5. Commit to nutrition and supplementation
  6. Seek advice and support

SET REALISTIC GOALS

When beginning your new program, keep in mind that it’s a marathon, not a sprint. The extra weight wasn’t gained overnight, and it will not be lost overnight. The goals you set need to be challenging without being overwhelming. You want to be able to visualize yourself reaching the goal. It’s also important to have a plan:

  • Set specific goals: Goals such as ‘lose weight’ can be too vague and usually lead to frustration. Be precise!
  • Have a timeframe: It is important to have a target date. This will help you stay motivated and give you something to work toward. Mark it on your calendar!
  • Measure your success: As you go through this journey, measuring the little victories along the way are critical, especially for your mental state. This can be done in several ways such as monitoring your weight, bodyfat, and how your clothes fit. Take the time to record your successes!
Mike Francois 1995 Arnold Classic Champion

DON’T OVERDO

Many people tend to be overly motivated in the beginning and think doing more will help them reach their goals sooner. It won’t. What usually happens is you become both mentally and physically defeated. Frustration is the mental component and injury is the physical component. Start slowly and reintroduce your body to exercise the right way. After a few short weeks, you will be ready to increase the intensity.

EXERCISE CORRECTLY

Your program must consist of weight training and cardio! Too many people rely on cardio alone when trying to lose weight, which is a big mistake. As we age, our metabolism slows down each year and we tend to put on bodyfat. One of the best ways to combat this slowdown is to increase our muscle mass. Muscle is very metabolically active and the more we have of it, the faster our metabolism is. This is why weight training is so important, especially as we grow older. For the first four weeks, I recommend weight training no more than three times per week. As you progress, you can add a 4th day and increase your workload and intensity level by incorporating new exercises, decreasing rest time, and adding additional reps and sets. For the cardio component, start with at least 20 minutes 2 times per week. See Get Back in the Game Workout Schedules sidebar for sample workouts.

RECUPERATE PROPERLY

Many people think they are building muscle when they hit the weights. However, you are actually stressing your muscles and tearing them down during training. The growth phase occurs when you are resting and recuperating. This is what allows the muscles that you have broken down to grow, and why rest days are vitally important. Make a point to schedule them into your program. Your rest days are just as critical as your training days! Other components of recovery are: Sleep: Your body releases its biggest surge of growth hormone during REM sleep, so aim for at least 8 hours a night. Nutrition/Supplementation: The materials we give our body through food and supplements are critical for rebuilding and recovery. Hydration: Make sure you stay hydrated before, during and after exercising. Being dehydrated can delay the recovery process and lead to other issues, some serious. Drink up!

COMMIT TO NUTRITION AND SUPPLEMENTATION

Food! This always seems to be the most difficult piece of the puzzle. Face it, we all love to eat. But, we must learn to enjoy healthy foods. I haven’t had junk food in literally 30 years, but I love the food I eat, and I have found creative ways to make great-tasting healthy meals. You must make this a lifestyle. Having a great ‘day’ of eating won’t get it done. We need to string together day after day and week after week of doing things the right way. The key to all of this is preparation. If you have your meals planned and ready to go, you will be less inclined to hit the fast food joints during lunch or grab the first thing you see when you get home.

I am not going to get into specifics on what foods to eat and how much. There are a million and one diets out there and most actually do work. The key is to choose one that fits your lifestyle and is sustainable and healthy. Commitment and consistency is key! You’ll find sample meal plans for a number of goals on Beverly’s website, BeverlyInternational.com. Click on the Bev Solutions button. Supplementation is also an integral part of getting the most out of your body and its natural functioning. What I mean by that is there are supplements that can use your body’s normal functions to increase recovery between training sessions and therefore raise your energy for increased fat burning.

The following are the Beverly supplements I encourage my clients to use, especially those who are trying to gain muscle and lose body fat:

  • Glutamine Select: Helps stop muscle soreness and enhances recovery between workouts.
  • UMP: Helps with recovery, muscle building & preservation and fat loss.
  • Super Pak: Supplies your body with super doses of essential vitamins and minerals, food concentrates, enzymes and more.
  • Lean Out: Creates a metabolic environment that is optimal for getting lean.
  • 7-Keto MuscLean: The benefits include fat loss and it helps to preserve lean muscle during a calorie restricted diet.
  • Density: Intensifies protein synthesis for muscle building and retention.

It is important to remember that no matter how many supplements you take, none of them will do you any good if you aren’t eating the right foods and following your nutrition plan! Supplements are important, but they are exactly that, supplements. Meaning, they supplement your nutrition. They do not take the place of eating the right foods.

SEEK ADVICE AND SUPPORT

If you don’t know where to start or have trouble staying the course, seek the help of a professional trainer. They can merely help you get started on the right track or be with you every step of the way. Having a support system in place can be critical to your success as well. It doesn’t really matter where the support comes from. It can be family, a close friend, social media platform or your personal trainer. It’s important to have people around you that can not only motivate you, but keep you accountable!

Reclaiming your physique can seem like a daunting task, maybe even impossible at times. However, making this a reality is completely within your grasp. Get back in the game starting today!

on-stage Jessica Shrader 100 pounds less
Jessica Shrader lost more than 100 lbs in 2 years. Brent started his “back in the game” journey at 265 lbs and one year later competed on stage at 190 lbs.

GET BACK IN THE GAME WORKOUT SCHEDULES

Weeks 1-4: Do 3 full body workouts a week, ex: Monday, Wednesday, and Friday. Do 1 set of each exercise for the first week, 2 sets the second week, and 3 sets the third and fourth weeks.

Exercise Sets Reps
1. Bench Press 1-3 8-15
2. 1-Arm DB Row 1-3 12-20
3. DB Press 1-3 8-10
4. Lateral Raise 1-3 10-15
5. Alternate DB Curl 1-3 10-15
6. Triceps Extension 1-3 10-20
7. Squat or Leg Press 1-3 10-20
8. Calf Raise 1-3 15-25
9. Crunch 1-3 10-25
10. Straight Leg Deadlift 1-3 12

Cardio: Tuesdays and Thursdays do 20-30 minutes cardio.

Days 1 and 3: Chest, Shoulders, Triceps, Abs

Exercise Sets Reps
1. Bench Press 1 15
  1 10
  4 6-8
  1 12-15
2. Incline DB Press 3 6-10
3. Seated DB Press 3 8-10
4. Lateral Raise 2 8-12
5. Front Raise 2 8-12
6. Triceps Extension 2 10-12
7. Triceps Pushdown 2 10-12
8. Crunch 3 15-25
Exercise Sets Reps
1. Squats (or Leg Press) 1 20
  1 15
  4 6-10
2. Bent-Over Rows 3 8
3. Lat Pulldowns 3 8-12
4. BB or DB Curls 3 8-12
5. Leg Extension 2 8-12
6. Leg Curl 2 12
7. Hyperextension 2 10-20
8. Leg Raise 3 15-25

Cardio: Do 20 minutes cardio after your workouts on Monday and Thursday, and a 30-minute session on Wednesday.

Italian turkey meatloaf

One of my favorite recipes for a healthy, great tasting, muscle building meal!Ingredients1 pound ground turkey1 egg¼ cup bread crumbs (as healthy as you can find)2 teaspoons Italian seasoning1 tsp minced garlic¼ teaspoon ground black pepper (or to taste)¼ teaspoon salt (or to taste)1½ cups no-sugar added marinara or pasta sauce (divided: ¼ cup and 1½ cups)DirectionsPreheat oven to 400 degrees F and prepare a loaf pan with cooking spray. I like to use olive oil or avocado oil spray.Mix the turkey, egg, ¼ cup of the marinara/pasta sauce, bread crumbs, Italian seasoning, garlic, black pepper, and salt in a large bowl.Place into prepared loaf pan.Bake in preheated oven for 40 minutes. Carefully drain any fat from loaf pan. Pour the remaining 1½ cups of marinara/pasta sauce over the meatloaf and return to oven for 10 minutes. Remove from oven and let rest for a couple minutes. Slice and serve! Note: Thermometer inserted into the center should read at least 160 degrees F.For a quick side dish, slice up some sweet potatoes and onions, coat with olive or avocado oil, add salt, pepper and Italian seasoning and bake along with your meatloaf. Enjoy!

The Sky Is the Limit with the Right Training, Nutrition and Supplementation

Kathy Kieferz at the gym

At a Glance: Kathy Kieferz

Age: 51

Occupation: Client Manager/Contract Writer for a healthcare software company

Family: Married for 28 years and have 2 fabulous kids, Ryan-27 and Heather-25

Current Residence: Potomac Falls, VA

Years Training: 28 years active; 6 years of competitive training

Height: 5′6″

Weight: (Off-Season)140lb / (Contest)125lb

Favorite Fitness Meal: Oatmeal and chocolate UMP

Recommendation regarding Beverly Supplements: First of all, have peace of mind knowing these supplements are tried and true, standing the test of time. I have used the Beverly supplements for six years experiencing great results, both with training outcomes and the fact that I have a sensitive system and have never had a compatibility issue with anything from Beverly.  To maximize muscle, you need to dial in on the optimal stack for you and your training so you have the option to call Beverly and talk to a consultant.  They are super helpful and just a phone call away.

Music:  For cardio, I listen to podcasts about health and bodybuilding.  My current favorite podcast is “Muscle Expert Podcast” by Ben Pakulski.  I don’t listen to anything during my strength workouts because I focus on the mind/muscle connection and the task at hand.  During post workout recovery time, I will frequently listen to classical, spa, or meditation music to come down from the workout and let the mind and muscle growth begin.

Most Inspiring Book: My favorite right now is “Maximum Muscle Bible” by Christian Thibaudeau and Paul Carter.

Hobbies and interests outside bodybuilding:  Gardening, shooting at the range and playing with my dogs.

Words to live by:  “Panic slowly”, Dr. Lincoln Gray, distinguished professor of Communication Sciences and Disorders at James Madison University.

Regardless of Age or Disability

It has always been about strength and competition for me. My father built us a barn in our back yard and I got my first pony at the age of seven. From that point, it was immediately about how many hay bales I could throw/stack, how many 50lb bags of feed at a time I could push in the wheelbarrow, etc… I started competing in horse shows immediately. Shortly after that, I became a trainer for dozens of ponies and horses, which continued until I was 21.

All or nothing was my mantra. In 1990, I replaced the 24/7 horse lifestyle with marriage and had two fabulous kids in the following years. I joined a gym to fill the strength and movement passion that I had developed during my horse years. I had this dream of being a bodybuilder but wasn’t sure how to go about it. There wasn’t much info out there in the late 1980’s/early 1990’s, and no Google, but the dream had taken root.

And then something went wrong, very, very wrong. I received the diagnosis that I had Multiple Sclerosis. I had a couple of exacerbations, one of which in 2001 left my right ankle, quad and hamstring permanently damaged (can’t lift it well or hamstring curl it).

Typical of me, I plowed forward and laser-focused 100% on my kids, as they had stellar athletic careers from a very early age. I coached fastpitch softball during my daughter’s early years and then spent the rest of her pre-college years traveling the country with her while she played in softball tournaments most weekends

My biggest mistake was writing myself off. I saw myself as “worthless” and “broken.” I couldn’t run. I couldn’t jump. I couldn’t play sports. My list of “couldn’ts” was endless. And I had gained too much weight from doing not much.

When my daughter, my youngest child, left for college in 2011 I had a large amount of spare time on my hands. I had no more softball practice, games, workouts, training to take her to. I had time. I needed a replacement.

And then something went right, very, very right. I changed my perspective. Instead of focusing on what I couldn’t do, I decided to set out on a new adventure called “what can I do”. 90% of my body was still fully functional and being held prisoner by my 10% of disability. Well, a leg is maybe more than 10% but this is how I conceptualized it.

I was a bumbling tripping mess who could not walk on a treadmill without holding on for dear life. But I persevered and hired a personal trainer at my local Gold’s Gym. My goal was not weight loss, but just gaining function. However, I figured out how to lose weight along the way and dropped 60lb in just six months. I honestly had NO idea I had that much to lose but did not argue with that result!

With the rapid weight loss and progression from lifting weights, I was hooked and living full-on in the bodybuilding lifestyle. And my physical disability was diminishing! People started telling me I should compete. Wait, what?? I had written that dream off years ago. But why not go for it. I got an online trainer for my first competition and that is where I got introduced to Beverly Supplements. I jumped right into Super Pak, as well as Glutamine Select and UMP daily. These supplements made an immediate impact on my performance and development, and I am still taking them today. Other Beverly supplements come and go in my program depending on where I am in my competition prep schedule but are just as impactful for me when it is time to add them in each season.

After my first few competitions in 2013, I fell in love with the challenge of the stage. It was then that I had fortune of finding an incredible competition prep trainer I could work with in person – Jason Fuller with Xtremely Fit. I am not a typical client with my unique training limitations, but Jason works through this. We train all year round and he has seen me through several shows each year including the thrill and excitement of competing at the NPC Masters Nationals in 2016 and 2017. Currently I am full steam ahead- body under construction working for the 2019 Figure competition season. I am so pleased with the significant progress I make each year. Although disability and age are not in my favor for stellar results on stage, I am living my dream. Every day. And Beverly supplements have helped me every step of the way.

Sharlyn at NPC Junior Nationals

Sharlyn at NPC Junior Nationals

Kathy Kiefer - the Sky is the Limit

Diet

Note: I have some food intolerances and sensitivities so this may seem boring, but I just don’t need variety. I have a formula of simple food that provides me with optimal performance and that is all I need. The food stays pretty much the same all year; the amount is adjusted depending on the time of year.

5 days week

Meal 1: ¼ cup oatmeal, 5 egg whites, spinach, grated ginger & cinnamon

Meal 2: ¼ cup oatmeal, 3 oz. cod, ½ c blueberries

Meal 3: 4 oz. wild salmon, ½ cup rice (black or jasmine), 1 c broccoli

Meal 4: 3 oz. cod or haddock, ½ cup blueberries

Meal 5: 5 oz. wild salmon, ½ cup rice, 1 cup Brussels sprouts or green beans

Meal 6: ¼ cup oatmeal, 2 oz. cod, tsp fish oil

2 days week

Meal 1: ½ cup oatmeal, 2 eggs, 1 cup cauliflower

Meal 2: 3 oz. cod or haddock, ½ cup green beans, ½ grapefruit

Meal 3:4 oz. orange roughy, 1 cup green beans, spinach

Meal 4: 5 oz. orange roughy, ½ cup blueberries

Meal 5: 4 oz. wild salmon, 2 cup broccoli

Meal 6: 3 oz. cod, 1 cup broccoli & spinach, tsp fish oil

UMP is substituted for a protein in any of the above meals, added before or after a workout, or as a treat before bed.

Supplement Schedule

 

  • Density – I take Density starting 8-10 weeks out from a competition. I take 3 with breakfast, 3 with lunch, 3 pre-workout and 3 before bed and continue for a few weeks post competition to get rebalanced and transition back into a more plentiful diet.
  • Glutamine Select – I take a scoop after morning cardio, after lunch, and again after workouts. It is a great midday pick-me-up and gives me assurance I am getting the BCAA spike and some glutamine throughout the day.
  • Mass Aminos – I take 3 with breakfast, 3 with lunch, 4 pre-workout and 3 before bed during off season, and replace with Density 8-10 weeks before a competition
  • Quadracarn – I take 3x daily during contest prep season to assist with leaning out, on the same schedule as Density starting 8-10 weeks out and then a few weeks post competition.
  • Super Pak – I take daily with breakfast. I train super hard and have a narrow diet with various food sensitivities and intolerances and I know Super Pak has me covered. I think of it like back when I was pregnant. If I missed taking my prenatal vitamin in the morning I was exhausted and doomed for the day. Super Pak is like my prenatal vitamins! A must have!
  • UMP – I take as a meal replacement, around workouts and sometimes as a treat before bed. This is a fast acting and sustained release protein but it goes way beyond just the need for protein. UMP is an incredible fit for my training and lifestyle. It is the best tasting, best textured, easiest to blend, easy on my stomach, no bloating protein supplement I have ever found. I add just enough water to stir into a pudding and that is it. It is so easy to travel with. Just put a scoop of UMP in a Ziploc bag, along with a bottle of water, a disposable coffee cup and a plastic spoon and take to meetings, car rides, ball fields, airplanes, everywhere! It has truly been my simple go-to for years. My favorite flavors are chocolate and graham cracker. Sometimes I blend them together, sprinkle with espresso granules or sprinkle with cinnamon. I keep it simple.

Cardio Schedule

Note: We believe with my age and disability, I do best to keep moving and move often. I have a sedentary desk job so high frequency of workouts and movement are key.

Morning: Fasted cardio every day, most often using the stepmill. Yes – every day, all year. Duration is usually somewhere between 25 and 50 minutes, just depends on the time of season and competition prep. I use this time to absorb into a podcast to make dual use of this wonderful time each morning. It provides a great mental flow of energy, as well as the desired training effect. After cardio, I do some body weight functional training and mobility work like bosu squats, walking lunges, and band work for back and shoulder mobility. I also add some ab work a few mornings a week.

Pre workout: Row for 10 minutes.

Post workout: Depends on time of year. Sometimes we add additional cardio during prep season.

Training Schedule

Overview

Lift 6X per week, group conditioning 1X week, Bikram Yoga 1X week, and graston/ART (soft tissue mobilization and active release technique) 1 or 2X week.

Most lifting sessions are 5 sets of 12-15 reps each, although we periodize reps and have heavier sessions with 8-10 reps and lighter sessions with 20 reps. However, most leg work is in the high rep range.

Monday & Thursday

I train with Jason and most of these days are a mix of back/biceps on one day, chest/triceps on another, and shoulders added in. Most often, I have a training partner so we super set or giant set many of our movements. Drop sets are also used. This training split is very effective as we hit body parts several times during the week with a variety of exercises and angles. On Tuesdays, we do group conditioning following the workout.

Wednesday

Leg workout with Jason, again a mix of quad/ham/glute each week. Typical movements are squats, lunges, leg extension and seated ham curls.

Thursday

Bikram Yoga

Friday

Shoulder workout, usually consisting of barbell or rack presses, as well as high rep supersets and drop sets with cables or dumbells doing front raise, lateral raise and rear delts.

Saturday

Back workout usually doing rack pulls, and a variety of pull ups, pull downs and row variations. And sometimes I add another yoga session.

Sunday

High volume leg workout with squats, leg press, hack squats and reverse hack squats.

Presentation Tips

Understand the criteria for the organization you are competing in. Deliver what the judges expect to see. But most of all, be yourself. Practice, practice, practice several times a week for weeks leading up to your show. For several weeks out, I wear my heels around the house, I cook in them, do chores in them. With my disability, walking in heels is very difficult so I just make heels part of my daily routine. Don’t be shy about shooting video of your posing practice. Watch yourself over and over. I have also found it helpful to set an interval timer onmy phone to practice quarter turns. Smile, be confident and deliver your package that you have worked so hard to prepare. Be on point with your suit selection, tanning, makeup, nails, jewelry and hair. This is as much a beauty contest as it is a physique contest. Don’t cut any corners. And just shine.

Final Thoughts

I have competed in many Figure shows, a few each year for the last six years. I have learned that every competition preparation is different, so keep an open and flexible mind and be ready for the curveballs that are always coming. Keep educating yourself on the process and keep learning. And remember it is you vs. you, keep working hard, be consistent. The stage has taught me so much about self-confidence and self presentation which has translated into my everyday life and to my job. It has forever made a positive change in my life. But most important for me, is my time in the gym each day. That is where the real win is. Each day is like Christmas morning, you never know what package of delight will come with that day’s workout. I am stronger and more fit and better than ever, better every day. With the right training, nutrition and supplementation the sky is the limit regardless of age or disability.

 

Doug DeRuyter and Class Physique A Perfect Match

Photo Credit: Jeff Robinson

At a Glance: Doug DeRuyter

Age: 42

Occupation: Elementary Physical Education Teacher

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

Residence: Caledonia, MI

Years Training: 23

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

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

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

Music: Country

Most Inspiring Book:The Carpenter, by Jon Gordon

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

First started lifting weights

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

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

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

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

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

10 Years Later

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

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

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

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

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

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

Diet and Beverly Supplements 8 Weeks Out

Train at 5 AM: 1 ½ scoops Creatine Select, 1 scoop Up-Lift, 5 Mass Aminos, 5 Ultra 40, 3 Quadracarn

Meal 1: (Post Workout) 1 scoop Muscle Provider for fast acting recovery and 1 scoop UMP for time released sustained recovery, 5 Mass Aminos, 5 Ultra 40

Meal 2: 4oz Cream of Wheat, 6oz extra lean ground beef, 2 eggs, 1 cup egg whites, spinach and mushrooms.
Super Pak, 5 Mass Aminos, 5 Ultra 40

Meal 3: 9oz cod, 1 cup jasmine rice, 1 cup broccoli.
5 Mass Aminos, 5 Ultra 40, 3 Quadracarn

Meal 4: 8oz chicken breast, 1 cup jasmine rice, 1 cup asparagus
5 Mass Aminos, 5 Ultra 40

Meal 5: 8oz turkey tenderloin, 6oz sweet potato, 1 cup broccoli
5 Mass Aminos, 5 Ultra 40

Meal 6: 10oz lean steak, 1 cup jasmine rice, mushrooms, tomatoes, and spinach sautéed together.
5 Mass Aminos, 5 Ultra 40, 3 Quadracarn

Meal 7: 2 scoops UMP made into pudding or 10oz cod and asparagus
5 Mass Aminos, 5 Ultra 40

Training and Cardio

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

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

Tuesday: Back, Triceps, 25 minutes of stair stepper

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

Wednesday: Legs (emphasize quads), Abs

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

Thursday: Shoulders, Calves, 25 minutes of stair stepper

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

Friday: Chest, Biceps, Triceps, Abs

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

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

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

Sunday: Off

Swolemates at the Gym and Trophies on the Stage

Photo Credit: Will Edwards

At a Glance: Sharlyn Hampton

Age: 40

Occupation: Chicago Police Department and Personal Trainer

Current Residence: Chicago, IL

Years Training: 13

Height: 5′ 5″

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

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

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

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

Music: Classic R&B.

Most Inspiring Book: Love Addiction.

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

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

Creating the best physique

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

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

Background: basketball stress reliever

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

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

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

Entering Bodybuilding Competition

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

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

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

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

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

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

Supplements

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

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

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

Sharlyn at NPC Junior Nationals

Sharlyn at NPC Junior Nationals

Sharlyn with Supplements

Diet and Beverly Supplements 8 Weeks Out

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

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

Meal 1: Egg whites, oatmeal and 3 EFA Gold capsules

Meal 2: UMP protein, whole wheat wraps with peanut butter

Meal 3: Tuna, whole wheat wraps and olive oil

Meal 4 (Pre-workout): UMP protein, Quaker oats, peanut butter

Meal 5 (Pre-workout): UMP protein, banana, fruit and nut granola bar

Meal 6: Grilled chicken breast and asparagus

On her off day she enjoys UMP Protein Pancakes, her favorite meal of the week! (See side bar for recipe.)

UMP Protein Pancake Recipe

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

Swole Training

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

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

Training and Cardio

Monday: Chest, Shoulders, Abs

Bench Press: Bar/10, 95/6, 115/3, 135/2, 155/1,
175/1, 135/3x5-7

Incline DB Press: 35/10, 45/8, 55/3x6-10
Dips superset with Incline Cable Flyes: 4x8-15

Military Press: Bar/10, 65/6, 85/3, 95/as many reps
as possible using a slight cheat

Barbell Shrugs: 95/12, 115/10, 135/3x8, slow and
controlled

DB Laterals (20lbs) + Reverse Pec Dec Flyes + Alternate Front Raises (25-30 lbs): 3x10-15 each

Lying Leg Raises: 60 reps (total)

Seated Twists: 60 reps

 

Tuesday: Legs, Triceps, Calves

Squats: Bar/10, 95/8, 135/6, 215/3x6-10

Leg Press: 90/10, 180/8, 270/6, 360/max

Romanian Deadlifts (115lbs) + Lying Leg Curls: 4x6-
12 each

EZ-Bar Standing Triceps Extension: 30/12, 40/10,
50/max

Lying Triceps DB Extensions: 15/12, 20/10, 25/8,
30/max

Triceps Pushdowns: 4x15-20

Calf Raise: Total of 70 reps

Reverse Raise (tibialis): Total of 70 reps

 

Wednesday: Back, Biceps, Forearms

Deadlifts: 135/3, 155/5, 175/7, 200/10

Barbell Rows: Bar/10, 75/8, 135/3x6-8

Lat Pulldowns + Seated Cable Rows: 4x8-15 each

Barbell Curls: 4x12/10/8/6

Seated DB Curls: 20/15, 25/12, 30/10, 35/max

Concentration Curls: Total of 70 reps

Wrist Roller: 5 sets

DB Reverse Wrist Curls: (15 lbs) total of 60 reps

 

Thursday: Rest

Friday: Chest, Shoulders, Abs

Bench Press: Bar/10, 95/8, 115/ 7, 135/total of 30 reps

Decline Press: 95/10, 115/8, 135/3x6-10

Flyes + Pec Deck Flyes: 4x15/12/10/8

Seated DB Press: 20/10, 30/8, 40/3x4-8

Upright Rows (60lbs): For a total of 60 reps, 30 seconds rest
between sets

1-Arm Laterals (25 lbs): For a total of 70 reps

Weighted Crunches: 60 reps

Hanging Leg Raises: 5 sets max reps

 

Saturday: Legs, Back

DB Lunges: 25/10, 35/8, 45/6

Power Cleans: Bar/10, 65/8, 85/as many sets as necessary to
get 30 reps

Leg Extensions: For a total of 70 reps, 30 seconds rest
between sets

Machine Rows: 60 reps, 30 seconds rest between sets

Good Mornings: 95/4x6-12

1-Arm DB Row: 55/4x6-12

Adductor Machine: 60 reps, 30 seconds rest between sets

 

Sunday: Rest

Sharlyn adds that, “It is important to have great swolemates for lifting partners.” Her serious swolemate team includes Mia Wilson, Derick Abel, and Tay Raines for support and motivation. “On the days in which I am super-tired they push me to the limit!