My No Nonsense Approach to Bodybuilding Success

At a Glance: Joe Munich

Age: 52

Occupation: General Manager of High Speed CNC (Ultra Precision Machining)

Family: 1 son and daughter, 1 step son and step daughter, 5 grand kids

Current Residence: Los Galtos, CA

Years Training (total): 33

Height: 5'9"

Weight: Off Season: 200, Contest: 196

Favorite Supplements: Glutamine Select & Mass Aminos taken before & after workouts to prevent muscle catabolism & stave off hunger

Favorite Bodybuilding Meal: 4 egg whites, 2 whole eggs, avocado, steel cut oats, coconut oil

What would you recommend to someone who has never used Beverly supplements before? Use Creatine Select and Gluta-mine select at a minimum and do not be afraid to try out their other supplements. Beverly’s “Supplement Recommenda-tion Chart” is very helpful in choosing the perfect supplements to achieve your goal (available at

Hobby or interests outside bodybuilding: hiking, dining out, dogs

Words to live by: “Fake it ‘til you make it!” (After a while you will realize that you are the real deal.)

It all started when I was a kid. I was in awe of the physiques and muscularity of the DC Com-ics superheroes - Captain America, Thor, Spider-Man, Batman, Superman, Wonder Woman, and the Avengers. I used to sketch out these characters. Little did I know the impact it would have on the rest of my life.

Growing up, I was always conscious of my physical appearance. My cousins tell me now how I was quite the athlete then. Hockey, baseball, basketball, pick up tackle football games with the neighborhood boys, street hockey, ice hockey on the frozen pond down the street, bowling, golf, I played them all. To be honest, I had a lot of determination, but was always small for my age. I graduated high school at 130 pounds and 5”7’’. I started lifting weights then and my weight shot up to 160 and I grew 2 inches. I was pretty lean and fairly muscular.

About 1982, I started getting more serious about body building. I was impressed with the bodybuilders in Muscle & Fitness at that time. Their physiques were perfectly proportioned, muscular, had decent size, definition and small waistlines. Very aesthetic. I learned all I could but there was quite a bit of misinformation out there. In 1988, I entered my first contest, the San Jose BB Championships, and placed 2nd in the light heavy novice at 188 pounds.

From 1988 to 2006, I stayed in shape by lifting weights and doing cardio regularly. My weight was in the 185-190 range. However, my main focus was on the business I had started, High Speed CNC, a precision machine shop.

From 2006 to present, I have competed nine times and have improved every year. Although I’m 52, I think I can still get better. I have been training with weights and doing some form of cardio for more than 33 years now. In that time, I have never taken more than a week off from training. People wonder how I do it. Well I am going to share my secrets with you.

Here's how I do it:

  1. Consistency (choose a path and stick with it).
  2. Do sports/exercises/activities you like, otherwise you will not be able to sustain them.
  3. Learn all you can about your sport (try things and de-termine if they work for you).
  4. Learn how to eat properly and how to prepare your meals.
  5. Do not be impatient (tortoise & the hare). Move for-ward continuously, rather than being a flash in the pan. Small gains/improvements each year, in your eating habits and training equal success.
  6. Get in tune with your body, it is an amazing feat of en-gineering that never lies. Lift heavy when you can, rest when you are tired, learn to train around injuries. Eat according to your specific goals at the time.
  7. Do some form of activity each day.
  8. Stay positive. Learn to enjoy the natural high of a good pump, or the feeling of accomplishment when you give your very best to a workout. When you feel like quit-ting, remember how good you felt in the past when you took it to the limit. Think of it this way, “I want this feeling, and I’ll push myself to get there.” Push a little longer, the pain/burn will pass. Don’t cut yourself short and quit before the set or sprint is really complete. I’m constantly motivated by the natural high and the re-sults I get. In fact, I believe that over the years, I’ve de-veloped my subconscious to where it will never let me stray off course. Again, it all boils down to consistency.
  9. There are very few things in life that you have control over. For me, my diet and training are in my control. I can stay on track with them, no matter what life throws at me, good or bad.

Diet and training are really very simple. People overcomplicate them. It’s almost like they want to confuse you. Well, I am going to simplify things right now. Your body is incredibly adaptive, so NOTHING needs to be precise, like macro ratios, counting calories, when to eat and when not to eat, how much to train, how many sets, how many reps etc., etc., etc. (I hope you get my point.) I start to get dizzy reading some articles; it makes me feel like I know nothing at times. Well, the truth is that I have realized over the years, I do know a lot. So here’s what I have learned about diet, supplements, cardio, and training.


  1. Eat whole foods. The less processed, the better.
  2. Try to eat equal amounts of protein, carbs, and fats at each meal. Don’t be a fanatic, +/-15 percent on the ratios is fine.
  3. The best protein sources to eat are lean grass fed beef, chicken, fish, turkey, pork, and whole eggs.
  4. Athletes need some starchy carbs. I recommend oats, rice, yams, potatoes, quinoa, and lentils.
  5. Don’t forget to eat plenty of dark green veggies. You should also include fruits and berries of all sorts. Tip: Get yourself a blender and make smoothies using the veggies that you would not normally eat (see my “Super Foods Smoothie” meal be-low).
  6. Fats should come from the naturally occurring fats in your meats, olive oil, flax meal, chia seeds, nuts of all kinds, avoca-dos, coconut oil, and nut butters.
  7. Eat at least 4 meals each day, if you can, eat 6 small meals.
  8. Get a minimum of 1 gram of protein per pound of bodyweight and drink at least ½ ounce of water per pound of body weight.(My trick with water is to drink 12 to 16 ounces, 15 to 30 minutes prior to each meal.)

A typical day’s food intake for me:

  1. Two of my meals are my “Super Foods Smoothie”. I make with 4 scoops of Ultimate Muscle Protein (UMP), 2 cups of water, and add kale, spinach, watercress, peeled lemon, cucumber, green apple, 2 tbsp flax meal, 1 tbsp chia seeds, and one cinnamon stick. I have one in the morning and another later in the afternoon. (What a powerhouse of super foods!)
  2. Wild salmon over veggies.
  3. Grass fed, 90% lean beef hamburger, 6oz steel cut oats, berries.
  4. 4 egg whites, 2 whole eggs, 1 small avocado, 1 small yam or oats, with cinnamon and coconut oil.
  5. Low fat Fage (Greek Yogurt) and berries.
  6. 4 tbsp almond butter on Trader Joe’s fiber muffins.

I typically eat ~3500 calories per day.



As a 50+ bodybuilder who is continually pushing my body to a greater degree of development, I require supplementation beyond what my daily food can provide. Below are the supplements that I currently take.

  1. Omega 3 fish oil (4 grams /day)
  2. Milk thistle & saw palmetto w/ pygeum
  3. Vitamin D
  4. Creatine Select (before workout)
  5. Glutamine Select (before & after workouts)
  6. Mass Aminos (to supplement and improve the amino acid profile of the food protein in my meals)
  7. UMP protein powder (4 scoops in my “Super Foods Smoothie”)



My cardio is designed to improve my overall cardiovascular health during the off season. I normally do 3 to 4 sessions per week. Two are 30-40 minute interval sessions on a spin bike or Stairmaster, or hill repeats on my mountain bike. The other session(s) are easier like 45-60 minutes at an easy pace on the Stair-master, or walking on hiking trails for as long as I feel.

I pretty much eliminate cardio as a contest draws near. Instead, I pose 3 times a week for 30 to 60 minutes. You only have so much energy. So, if you do cardio every day, work a full day, train with weights, while on calorie deficit pre competition diet, there can be only one outcome. You’ll end up with a burned out body that is feeding upon itself, eating up your hard earned muscle to satisfy its energy needs. Not to mention - the excessive cardio also makes you hungrier.



  • Train heavy for a while when you can. Use low reps and heavy compound movements.
  • Train lighter using higher reps, 12 to 50 reps for a while.
  • Mix up your exercises and increase your volume (lots of sets and reps for a while).
  • Train each body part 1x per week for a while (5-6 day split), 2 x a week for a while (4 day split), and sometimes 3 x a week for a while (entire body 3 times a week).
  • Don’t get hung up on how much weight you are using. Perfect form and time under tension are as important.
  • Use full range of motion on all your exercises.
  • If it hurts in a bad way, you are probably going to get injured, so change to another movement to work around the pain.

Legs are my favorite workout (nothing gets you more in the natural high zone). Here’s a leg workout for the advanced athlete who wants to take it to the limit.

  • 4-5 sets step ups using the cable machine, go up in weight each set until you can only do 10 reps per leg. 1st 2 or 3 sets are 20 reps each.
  • 4-5 sets of full squats (break parallel) slow on the way down, pause, then drive up. I like to do reps of 10 to 20. When I am feeling especially good, I do 10 sets of 10 reps.
  • 4-5 sets of heel press on the leg press machine. I try to keep the reps at 20-30.
  • 5-7 sets of lying leg curls, 15 to 20 reps.

Here are some things I have learned, especially as I’ve grown older, especially regarding leg training.

  • I pre exhaust the legs with step ups or another movement that does not stress the knees, that way I do not have to go so heavy on squats and leg presses.
  • Doing higher reps helps me stay injury free, while really stimulating the muscles.
  • Slow controlled movements are safer and will alert you to any potential injuries before it’s too late.
  • Time under tension, feel the movement and forget about the weight.

My Introduction to the Bodybuilding Stage At Age 56!

Photo by BodyGraphics Photography

At a Glance: Brigitte Corneille

Age: 56

Education: BA in Romance Languages with International Business

Current Residence: Johns Creek, GA

Years training (total): Less than a year

Height: 5’7”

Weight: Off Season: 112 lbs., Contest: 150 lbs.

Favorite Bodybuilding Meal or Fitness Meal: Seared black peppered tuna with spinach salad

Favorite Supplements: Lean Out, Multiple Enzyme Complex and Energy Reserve are my favorites. Why? They’re perfect for me at my age to combat fat and stomach bloating. I don’t know what I would do without them.

What would you recommend to someone who has never used Beverly supplements before? There is no going wrong with the Super Pak. It is formulated for athletes, packed with vitamin C and B complex provides hours of energy, supports a healthy immune system, and let’s not forget the chelated minerals, digestive enzyme and antioxidants.

Music: All kinds really. Yes, opera, country, rock, techno, house, etc. It depends on my mood and what I’m doing.

Most Inspiring Book: I must mention two books I read in high school that have impacted my life: Albert Camus, La Chute (The Fall) and Andre Gide, L’Immoraliste (The Immoralist). I also must recommend Way of the Peaceful Warrior by Dan Millman, and to every woman, The Spiritual Rules of Engagement by Yehuda Berg.

Hobby or interests outside bodybuilding: Love to read and as a Sagittarius, traveling. I love people and culture.

Words to live by: “Live and let live” “Do unto others as you would have them do unto you” and a very meaningful quote to me by Henry Wadsworth Longfellow: “If we could read the secret history of our enemies, we should find in each man’s life sorrow and suffering enough to disarm all hostility”

Contact:  Instagram: @Brigittecphysique

Coming from France, I grew up eating fresh, wholesome homemade cooking. No need to worry about shelf life and preservatives were rarely, if ever, used. I didn’t even know what cereal was. The French even made their mayonnaise (although now, things are changing). Water (and yes, wine) was what we drank, and soda was a treat on special occasions. So living a balanced and healthy lifestyle was always a part of me.

For as long as I can remember, I’ve been active. Besides running around like all kids do, I played soccer, practiced judo, and throughout the years when I came to America, took up running, which became addictive. I started having problems with my back and knees, so I turned to cycling. I’ve also trained in barre, yoga, and then a friend invited me to a kickboxing class. It was there where I first learned about bodybuilding. When I was shown photos of the bikini competitors, I thought “Oh yes, I want to look like that.” I was then introduced to a coach who taught me not only how to properly lift weights, which I knew nothing about, but also helped me with my nutrition and introduced me to Beverly International.

Being a natural ectomorph (tall, lean, long limbs with a facility to burn body fat and a hard time to put on muscle mass), I always thought I was too skinny. I tried to put on weight, but when I did gain, it went to all the wrong places and I ended up truly “skinny fat” (see my before photo). So, when bodybuilding came into my life, I jumped at the chance to get into shape and set a goal of stepping foot on stage in a bikini. (A challenging thought, but one that would ensure I must stay the course.) The first challenge was to ‘deconstruct’ my body by removing all the fat.

I’m an early riser who wakes up at 3:30 a.m. every morning to meditate and pray. At 5 a.m., I’m at the gym for fasted cardio. I go home, eat and go back to the gym for my weightlifting workout. I love it! No need to push me or remind me. Although at the beginning, I was weak in doing lunges (weak is an understatement as I couldn’t even do one) nor do a bodyweight squat properly, I enjoy pushing myself to be the best I can be. But hard work pays off and in 15 weeks, my body changed. It was far from what it ought or could be, but I didn’t hesitate to step on stage as it was my goal and I would gain experience. I was not scared like many predicted and didn’t get a rush either as I was told. I did what I focused on and came out a winner for reaching my goal. The icing on the cake was my placings of 3rd and 4th at my first SNBF show and three weeks later, I placed 5th in another. I am in love with the sport and am in it to stay.

I am still very new to this sport and know it will take time to get the body I need to step on to an NPC stage, but that is my future goal. I am now preparing for another SNBF show later in the year. I am not stepping on stage to take home a prize, although that would be nice, but to show my body improvements.

I am truly blessed, and at the age of 56, I want to show the world, which is so used to instant gratification, that all is attainable with discipline, perseverance and the right attitude. No, you do not need steroids to build muscle after a certain age. I am proof. So, what are you waiting for? Join me and take that leap of faith.


I keep my nutrition simple by using just one or two kinds of carbs, protein and fats. I’ve learned what types of food that my body responds positively to, and stick with them. For example, I’ve always loved sweet potatoes and respond well to them. Brown rice works okay during the off season, but when it comes close to competition, I remove it because it causes bloating. My proteins of choice are fish and protein shakes. During this off-season, I’m adding Mass Maker Ultra and UMP to gain quality muscle (especially important for an ectomorph like me). But when it comes close to competition, I keep things simple by limiting my protein to fish only. Yes, it means I have fish for breakfast, but it’s only temporary, right? For fat, I eat avocado and use olive oil. Water is also crucial. I am now able to drink one gallon, but the ideal would be more: a work in progress.

Growing up with a mom that wanted me to help her in the kitchen, I learned to use spices, which helps the taste buds especially when you eat fish five times a day.
I prepare each meal differently.

To give you an idea, here are the 5 pre-contest meals I currently eat:

Meal 1: 4oz Tilapia baked in the oven using Mrs. Dash with baked sweet potato.

Meal 2: 4oz baked cod in lemon, ginger and basil with baked sweet potato.

Meal 3: 4oz fresh seared tuna. I combine in a bowl, salt, coriander, paprika and cayenne pepper then sprinkle the mixture on the tuna that I subsequently press all sides on a plate of black pepper. I eat it with a spinach salad made with tomatoes, red onions and black pepper dressed with ¹⁄₂ tbsp olive oil and rice vinegar.

Meal 4: Corvina (4oz) is a great fish for ceviche. I marinate the raw fish for a whole day or two (the longer you marinate the fish, the firmer the meat) in fresh pressed lime juice, with red onions that I salt and then wash to remove the bitterness, jalapeno peppers and black pepper. When ready to serve, I top it with tomatoes, cucumber and cilantro with spinach salad (see meal 3) on the side.

Meal 5: Salmon baked with garlic and herbes de Provence spice.



I take 2 Lean Out, 2 Multiple Enzyme Complex and 1 Energy Reserve with all five meals. At meal 1, I also take Super Pak, a daily multivitamin pack for athletes to help with performance, energy and immune system support and EFA Gold for my daily intake of healthy fats.
I cannot say enough about stacking Beverly International products like Lean Out, Multiple Enzyme Complex and Energy Reserve as the hardest part for me to lose was/is around my stomach. Lean Out helps convert carbs and fat into energy instead of storing them as fat. Multiple Enzyme Complex takes care of your bloating by helping with digestion, and Energy Reserve is your fat burning power as it contains L-Carnitine. I had just 15 weeks to complete my transformation and couldn’t have done it without them.



My coach is great at changing my workouts every week to hit different angles because “angles are everything” (his words), for variation so that my muscles are constantly challenged. My exercises consist of variations of Push, Pull, Leg training splits using different intensity techniques. I typically do 3 or 4 sets of 10, 12 or 15 reps or until failure.


Tuesday: Off (no weighs or cardio)

Wednesday: Abs/ Back/ Rear Delts

Thursday: Chest/ Delts/ Triceps

Friday: Legs

Saturday: Abs/ Back/ Biceps

Sunday: Chest/ Delts/ Triceps


Here are a couple of examples of my current workouts:

My usual Ab workout is 3 tri sets of Crunches (15 reps), Reverse Crunches (15 reps), and Planks (1 min).

An illustrative Back workout might be 3 sets of 1-Arm Rows (12 reps) supersetted with Cable Straight Arm Pulldowns (15 reps); and 3-4 tri sets of Single Arm Kettlebell Pullovers (12 reps), Reverse Cable Flyes (20 reps), and Band Pull Apart (20 reps).





During the off season I do 20 minutes of cardio six days a week using the stair climber, elliptical, treadmill and bicycle. At the beginning of contest prep I increase cardio to 30 minutes for the first 4 weeks, and increase it again to one hour the next 4 weeks. Then as my conditioning gets better and better, I reverse the process, going back to 30 minutes and then 20 minutes the last weeks before the contest. This is to prevent me from becoming too skinny and drawn.

Although we’re experiencing the coronavirus Covid-19 crisis, I am blessed to have a gym that I can work out in. As of now, my competition has not been canceled, but only time will tell. Canceled or not, I will stay the course and continue to train and eat right. So, until next time, y’all stay safe and healthy.

From Start to Finish: Conquering the Course and the Stage

I have always exercised in one form or another.

When I was younger, raising kids, and building a practice, I was limited to quick trips to the gym or a workout in the basement. Once my children were grown and my practice was more established, I had more time to devote to my fitness and became really involved in endurance sports. My first 5K led to a half marathon, which led to a full marathon and before I knew it, I had completed over 60 full marathons, including one in every state. I finished a hundred mile run from Key Largo to Key West.

I became interested in triathlons and worked my way up to a full Ironman. Training at that point consisted of 100-mile bike rides in the morning, 2-mile swims in the Detroit River in the evening, and running as often as I could. I snuck in some cross-training with weights a couple times a week, but for the most part my exercise was aerobic in nature.

That all changed when my wife, Sandy, convinced me to attend a bodybuilding show with her. She had undergone a recent transformation, losing over 40 lbs with weight training and macro-focused dieting. Her gym was sponsoring the show and I reluctantly agreed to go. I was inspired by the dedication and commitment of the athletes that competed. I told my wife “next spring we are going to be on that stage”.

As a runner, my philosophy regarding nutrition was that I could eat and drink whatever I wanted, and I would just run it off. My weight was good, but I didn’t always look or feel the greatest, and as I got older my blood work was not so great. My cholesterol was climbing, and my blood sugar was bouncing around. I knew some disciplined eating would be good for me. I hired a coach, who gave me some starting macros. Because I was still running and cycling while I was training for my first show, my macros were pretty generous. I ran four marathons while I was training for my first show, so I was really putting my coach to the test. But with a solid nutrition plan and supplementation with Beverly products I was able to drop from 162 lbs to 147 lbs and still maintain lean muscle mass. The 2019 ANBF 3D Fit show went well for me. At the age of 55, I took first in four of the six divisions I competed in, and earned a pro card from the ANBF in Classic Physique and in Master’s Physique.

I had been using UMP for years and recommending it to my patients and training clients. However, when I started competitive bodybuilding, I researched the rest of the Beverly products line by reading prior issues of “No Nonsense” and I even made a few phone calls to the Beverly Advisor Team with questions. Don’t hesitate to reach out to them for advice, they are very helpful and knowledgeable with sports nutrition.


When training for a contest I use an array of Beverly Supplements.

Strength and Growth Factors

I take Mass Aminos, Ultra 40, and Quadracarn
pre and post workout, as well as with each meal.

Pre-workout and Recovery

Up-Lift, Glutamine Select, and Muscle Provider

Fat Loss

Lean Out, 7-Keto MuscLean, and Energy Reserve

General health and Vitality

Multiple Enzyme Complex, EFA Gold, FitTabs
or Super Pak, and ZMA 2000

I take Multiple Enzyme Complex with every meal because it helps make nutrients more bio-available and helps minimize digestive disturbances associated with a high-protein diet. I also try to consume 1-2 gallons of water per day.

Favorite Recipe

Chocolate Mousse with Berries

1 cup nonfat Greek yogurt
¹⁄₂ cup low fat cottage cheese
¹⁄₂ scoop chocolate UMP
¹⁄₂ cup strawberries
¹⁄₄ cup raspberries

Combine yogurt and cottage cheese and mix UMP in slowly to prevent clumping. Top with berries.

Macros: Protein 46.9, Carbs 25.5, Fat 3.2

Training Schedule

I lift at home in the mornings 6 days a week with a three-day split:


I sneak to the gym at lunch a couple days a week to do legs and abs. Being a runner, I have skinny legs, so I’m trying to spend some extra time working lower body.

I do 15-20 total sets for large bodyparts and about 12 sets for biceps and triceps.

Favorite exercises include DB Bench Presses (incline, flat, and decline), Pushups, Pullups, Shoulder Presses
(DBs, Arnold Presses), and Kettlebell Presses.

For legs I pre exhaust with Leg Extensions, then do Squats, Deadlifts, Leg Presses, and Leg Curls.

I run 3-5 miles a couple of days per week after weight training and do a long run or a race on Sunday.

Recovery Advice

Training 6-7 days a week at any age requires focused recovery:

Chiropractic care: Get regular adjustments, it’s huge!

Supplementation: Give your body what it needs to rebuild- adequate protein with UMP or Muscle Provider. Amino acids from Mass Aminos and Glutamine Select. Nighttime recovery with ZMA 2000.

Sleep: Your body needs adequate rest to grow.

Soft tissue techniques like massage therapy, Graston technique, and even Epsom Salt baths. If pro athletes are using this stuff, you probably should too!

Biggest Challenges

I love weight training and natural bodybuilding, but I’m not ready to give up endurance sports. When my calories start dropping during show prep, it can be difficult to have enough carbohydrates to fuel a long run. Timing is critical, so I try to consume most of my carbs pre- and immediately post workout so that they are a source of fuel and glycogen replenishment. If you are going to consume any high-glycemic carbs it is important to do it during this window. At any other time try to consume low glycemic carbs so your insulin is not spiking later in the day. I also try to take most of my supplements around this window. I feel like my body is like a sponge during and after exercise and much more likely to absorb macro and micronutrients.

Timing of workouts can also be a challenge. I need to put enough training days between a hard leg day in the gym and my long runs or speed days. Heavy leg days need to be avoided for about 5 days before a race.

Future Goals

Now that I completed my 50-states goal, I am going to try to run a full marathon on every continent, so races in South America, Africa and Antarctica are on the horizon. In between I want to focus on adding some muscle to my legs and shoulders (not an easy task for a runner in his fifties!) so I can better compete in the classic physique bodybuilding category as a pro.

Juggling Act: Balancing Life’s Demands with Bringing My Best to the Stage

At a Glance: Chad Forrester

Age: 43

Family: Married, 2 children

Occupation: Manager, “Big Box” Home Improvement Store

Training Music: Kill Switch Engage on Pandora

Favorite Contest Prep Meal: Blackened salmon, sweet potato, and green beans

Favorite Cheat Meal: Greasy burger and fries

Favorite Beverly Supplement: Hands down UMP, utterly the best protein I’ve ever had. Tastes incredible, mixes great!

Bodybuilders often experience tunnel vision when it comes to getting ready for a contest. They allow their training schedule, diet, posing, etc. to take over every fiber of their being. Friends and family become alienated. But, it doesn’t have to be that way. Producing a stage worthy physique does not have to consume your total being. The key is maintaining healthy relationships and balance in your life while still getting it done in the gym (and at the dinner table).


I was fortunate enough to gain the assistance of prep coach, Ray Binkowski, who explained things to me in Yoda-like fashion. Ray said, “Remember, it’s your family and work which allow you to do what you do.” In other words, real life takes precedence over prep and training. “If you need a day off, take one. If you have a birthday dinner, eat it.” I lived my last prep according to this cardinal rule. My experience was much more enjoyable than my previous contest preps. I could still satisfy my OCD-like personality by following his direction to a “T”. However, he had built enough flexibility into my training schedule and diet to allow me to achieve a balance between family, job, life in general, and bodybuilding.

Life’s Demands

My career is very demanding. I am a retail store manager for a large home improvement company. I work long hours and have to remain somewhat flexible as my schedule can and does often change. Passion for my job is an understatement. And it’s a good thing since much of my pay is tied directly to job performance. During this latest contest prep, a new element was thrown in the mix. Our company is continually looking for ways to give back to our community. Last fall we took on the challenge of completely remodeling a duplex which had been given to a homeless Army Veteran and his family. Although rewarding, I worked on Balancing Life’s Demands with Bringing my Best to Stage the project 12 hour days, 7 days per week for a month in order to complete it on time. This was smack dab in the middle of my contest preparation. I continued to make my lifts in the gym (before or after work) and keep my diet on point whether I was home or on the construction site.

Even more important than my job, is my family. My son plays football for Grand View University in Des Moines, Iowa. Of course I wanted to see him play, so I took several nine hour round trips to Iowa on Saturdays to watch his games. My daughter, a junior in high school, was cheering for Friday night football games and performing on a competitive cheer squad. I didn’t miss out on those either.

The point is I did not compromise the important things in life (being a good husband, parent, leader, co-worker, etc.) for bodybuilding, but I still stepped on stage looking my best. In the remainder of this article I’ll tell you how I got into bodybuilding and provide my training program, diet, and supplement program. This has helped me continue to make muscle gains while dropping body fat, as well as allowing me to stick to my diet while on the job site, traveling to my son’s games, and attending my daughter’s cheering events.

Why I started bodybuilding

I have always been an athlete, was a four letter athlete in high school, and even played a couple years of college football. I trained with weights throughout, but after my organized sports career was over and life stepped in, my lifting became an “on again, off again” (mainly off) proposition. One day in 2006, as my wife and I were getting ready in the bathroom she mentioned that I looked like I had put on a few pounds. That’s all it took. Off to the gym I went. I started with a typical three day per week program, much like how I had trained for athletics. Then I added a fourth day, and eventually a fifth. After a few years of steady training a friend suggested that I think about competing. I did some research and in 2010 I took the plunge into competition. I made a respectable showing, and then took 4 years off to live life. But, the itch returned. I decided to compete again in the OCB Midwest States in November of 2014. I was hoping to attain my natural pro card but the competition was of an extremely high caliber. I was still able to place fourth in the master’s class, and fifth in my open class.

Training, Cardio, Nutrition, and Supplements

Here is one of the best parts of my program – my training, nutrition, and Beverly supplement programs allowed me to step on stage having done NO cardio! That’s right, no cardio! To be honest with everything else I had going on, I don’t know if it would have been possible to do the kind of cardio I had always done for past contests.

In the training program below, almost all exercises were supersetted. This had a two-fold positive effect of cutting down my time in the gym while keeping my heart rate elevated and allowing me to burn more calories each workout.

Train 4 on 1 off, Repeat.

Core exercises are performed at the end of workouts on days 1, 2, and 3. On day 4, I performed a special superset designed to cut up my quads (which were lacking).



Core WorkoutSetsRepsRest
Toe Touch Crunch4200
Alt Knee to Elbow42060
Day 1SetsRepsRest
Dip 31530
Bench Press 480
Bent Row 4830
DB Flye 4830
Wide Lat Pulldown 480
DB Shoulder Press 3120
DB Lateral Raise 3120
DB Front Raise 31230
Day 2SetsRepsRest
Leg Extension4120
Leg Curl4830
Leg Press3250
Stiff Leg Deadlift31230
Seated Calf Raise3300
Leg Press Calf Raise3830
Day 3SetsRepsRest
DB Curl3120
DB Extension31230
DB Hammer Curl3120
DB Skull Crusher31230
DB Rotating Curl3120
Close Grip Bench31230
Day 4SetsRepsRest
Leg Extension10100
Leg Curl101060
Seated Calf Raise4350
Leg Press Calf Raise41530
Special Quad Cutting Superset: 60 seconds rest after
completing both exercises, repeat for 4-6 sets
Front Squat4-6120
Hack Squat4-61260




Meal 1:
2 eggs
4 egg whites
6oz lean meat or chicken breast
¾ cup oatmeal

Meal 2:
2 scoops of Ultimate Muscle Protein
2 tbsp heavy cream
handful of berries

Meal 3:
8oz lean meat, chicken, or turkey
2 cups of vegetables
1 tbsp olive or flax oil and vinegar
8oz sweet potato or 1 cup brown rice

Meal 4:
2 hard-boiled eggs
Greek yogurt with fruit

Meal 5:
8oz lean meat, chicken, or turkey
2 cups vegetables
6oz sweet potato or 1/2 cup of rice

Meal 6:
Protein bar
1 hard-boiled egg


Meal 1:
2 eggs
4 egg whites
4oz lean meat or chicken breast
1 grapefruit

Meal 2:
2 scoops of UMP
a handful of berries

Meal 3:
8oz lean meat, chicken, or turkey
2 cups vegetables
1 tbsp olive or flax oil and vinegar

Meal 4:
2 hard-boiled eggs

Meal 5:
8oz lean meat, chicken, or turkey
2 cups of vegetables

Meal 6:
Protein bar

My Specialized Beverly International Supplement Stack

A specialized supplement stack of Beverly products helped me achieve and maintain balance in my life. UMP made it convenient to stay on track while road tripping to college games or locally for cheer. I felt better and had more energy, drive, focus, and improved health. Week after week I continued making muscle gains while dropping body fat. You read that right; I was building muscle and losing fat at the same time as a drug free athlete. When my day was done, ZMA 2000 helped me sleep like a rock. The Quadracarn/Muscularity combo helped me drop fat without cardio while Density helped me retain max muscle.



• 4 Mass Aminos per meal

• 4 Ultra 40 per meal

• 1 Super Pak with Meal 1

• 3 ZMA 2000 before bed

• 3 Density per meal

• 3 Quadracarn with 3 Muscularity 3 times per day

Why did I use Beverly? My trainer said that it was the only brand he would recommend. That got me researching their products, and after learning about Beverly’s quality and reputation, I decided to go all in. I am so glad I did. I truly believe my prep experience would have been a much different outcome if not for Beverly. Having prepped for contests with and without Beverly International supplements, I can say that with Beverly I gained more muscle, and had more energy and FOCUS.

Joe Corbett: Mature Muscle Personified

At a Glance: Joe Corbett

Age: 54

Occupation: Registered Investment Advisor

Family: Married to Stacey for 28 years, Daughters Kasey 28 and son in law Blake 28, Cecelia 26, Sons Joseph 22, Luke 21, Frankie 17

Residence: Venice, FL

Height: 5'9”

Off-Season Weight: 200

Competition Weight: 190

Favorite Bodybuilding Meal: Salmon with my secret herb/spice blend cooked on the green egg, sweet potato, freshly sliced cucumbers with Walden Farms calorie free balsamic dressing.

Favorite supplements:

Off season- UMP, either Cookies & Crème with half cup egg whites, a cup and a half of almond milk and ice in the bullet, or I will mix 1 scoop of vanilla UMP and 1 scoop of chocolate UMP in the same shaker.

Competition prep- Energy Reserve and Quadracarn. I think this really made a difference in terms of fat loss.

Music: I like the heavy stuff- Tool, Flaw, Static X, Korn, Disturbed, Volbeat…. But on my training playlist I also have praise and worship which really motivates me especially during cardio.

Inspiring Book: The Bible

Hobbies: Spending time with Stacey and the kids. They are all at the age that it’s so fun to be around them, and I feel I don’t get enough time with them. I don’t really care what we do as long as we’re together.

Words to live by: “I can do all things through Christ who strengthens me” Philippians 4:13

Fitness has always been one of the most important things in my life along with my family and my faith. I first competed more than thirty years ago while in my early twenties. I did a few shows but soon was married and starting a family. Over the ensuing 10 years, we had 5 children. Although I tried to stay in shape by lifting and doing cardio a few times a week, competition had taken a back seat to family. I still ate clean though, not only for myself, but to set a good example for my children and get them off to a healthy start in life. None of us suffered though; my wife is Italian and makes the most nutritious foods taste great.

Fifteen years after our first child was born I decided to try another competition. One show led to another. My children were growing and I was able to become more and more focused on my training and nutrition. Soon I was competing in a couple of local shows each year and doing well in nearly every one.


In 2010, I met Travis Wallis. My goal in working with Travis was to advance from the local stages to larger regional contests. One of the first things he did was introduce me to Beverly International supplements. He explained that we work extremely hard in the gym and watch everything we eat, but when it comes to supplements, most bodybuilders just fall into the trap of taking the “supplement of the month” or whatever has the most advertising behind it. They have no idea what they are paying for, and in many cases, more is spent on the marketing of the supplement than on its ingredients.

Since 2010 I have competed in no less than 3 shows each year and the most was 5 in one year. That was a little much, but boy did I have fun. I was now having good success in many of the larger regional shows. One of my competitive highlights was winning the Masters class at the 2013 Europa in Dallas. During this period I traveled to almost every area of the country to compete and since I was doing well at this level, I decided to try the national stage. Whew, the national shows are huge! There might be over 1,000 competitors in the show, and guess what? EVERYONE is in shape. I finished 7th at last year’s North America, but the truth is, although my conditioning was great, I just wasn’t quite big enough for bodybuilding on the national level. But, I wasn’t through.

Late last year, Travis took a new job and was unable to work with me for 2016, but I found Mitch Staats to take his place. I had met Mitch when he won his IFBB pro card at the North America and what really sealed the deal was that he was totally a family guy like me. During the off season, I kept my calories high, but my diet was absolutely clean. I started my competition diet for the Team Universe in mid-February, 20 weeks out from the show. It was a long prep, but it allowed me to eat more and I was rarely hungry. I trained harder than ever. A new wrinkle that Mitch added was to eat carbs only around training. As you’ll see in my Supplement Schedule, I took nearly 50 Mass Amino Acids and Ultra 40 liver tabs each day. It made a visible difference, I could see my body becoming bigger and fuller while my conditioning improved.

At the Team Universe I competed in both Bodybuilding and the new Classic Physique division. I felt good about entering the “Classic” division because the emphasis was not so much on size, but on aesthetics and conditioning. I have had a dream of being an IFBB pro ever since reading Muscle & Fitness as a kid. Frank Zane was my all-time favorite and I think he still best represents the ultimate “classic physique.” Well that dream never went away, it was always in my heart but I never shared it because I felt it was so out of reach. At Team Universe on July 2nd of this year, I placed 3rd in the light heavyweight bodybuilding class. I was really happy with this result. It was my highest placing yet in a national level contest. But, then I changed out of my posing suit in to the spandex shorts required for Classic Physique. I took the stage and won my class! I had achieved my dream - I also earned IFBB pro status at 54 years old.

Meal Plan

My diet was modified slightly each week in terms of macro quantities based on how my coach thought I looked, but the basic foods didn’t change. By the way, I had no cheat meals or refeeds or whatever you want to call them. Here is a sample of what my daily meals consist of.

Meal 1: 1 cup of Muscle Egg egg whites

Meal 2: Chicken breast, 1/2 cup brown rice

Meal 3: Ground turkey, 1 sweet potato

Meal 4: Grass fed beef or bison, 1 cup brown rice

Meal 5: Chicken breast, 2 cups green veggies

Meal 6: 1 cup Muscle Egg egg whites or Protein Pudding (see recipe below)

Protein Pudding Recipe

Mix 1 scoop of chocolate UMP with just enough water to make the consistency of pudding.

Put it in the freezer. After it is in the freezer for about 10 minutes, put a tablespoon of peanut butter on top and put it back in the freezer for a few more minutes. This was often my last meal before bed, and it really hit the spot. So delicious.

"Over the years I’ve have gotten to know Roger and Sandy and the Advisor Team at Beverly International who are so helpful and service oriented. There are many supplement company options to choose from, but for me it’s a TRUST thing. I trust the products I use, and no amount of money can buy that trust."

Nutrition & Supplements

I dramatically improved my size and fullness this year. I am convinced that this improvement was the result of the changes I made in my diet and supplementation. I held more muscle, looked fuller, and even grew throughout my contest prep while still achieving a high level of conditioning. My diet and supplement schedule are below.

My Supplement Schedule

Fasted Cardio: 3 Beverly 7-Keto MuscLean and 4 Beverly Energy Reserve upon awakening before cardio.

Meal 1: 1 Super Pak, 8 Mass Aminos, 8 Ultra 40, 2 Multiple Enzyme Complex

Meal 2: 8 Mass Aminos, 8 Ultra 40, 2 Multiple Enzyme Complex, 3 Quadracarn

Meal 3: 8 Mass Aminos, 8 Ultra 40, 2 Multiple Enzyme Complex

Preworkout stack: 3 Fast Up, 2 scoops Up-Lift, 2 scoops Muscle Synergy, 5 Density, 4 Energy Reserve (Try this stack just once and you’ll be hooked!)

Intra Workout: 2 Scoops Glutamine Select

Post Training: 2 scoops Muscle Provider, 5 Density

Meal 4: 8 Mass Aminos, 8 Ultra 40, 2 Multiple Enzyme Complex, 3 Quadracarn

Meal 5: 8 Mass Aminos, 8 Ultra 40, 2 Multiple Enzyme Complex

Meal 6: 8 Mass Aminos, 8 Ultra 40, 2 Multiple Enzyme Complex


I have been training for the better part of 40 years and absolutely love training. My training partners are my son, Joseph, and my daughter, Kasey. I train 1 body part each day and perform a lot of sets each workout. My training is heavy most of the time. Rep range is usually 6-8, but I might slightly increase the reps for movements later in the workout. I utilize many training principles including strip sets, reverse pyramids, rest pause, EMOM (every minute on the minute), forced reps, TUT (time under tension), negatives etc. My current favorite is Mechanical Pause sets – this is where I might not reduce the weight to extend a set past failure, but change my stance or hand placement to keep going – using the bench press as an example, you’d go from a narrow grip, to a wide grip, to your strongest grip.

Here is a typical training session for my favorite body part, legs. Unless noted, I usually do 4-6 sets per exercise.

Leg Extension 
1 set of 100 reps. Use a weight that you can do for 40-50 reps without a pause; take a 10-15 second break, then do as many as you can again, another 10-15 second break and so on until 100 reps are completed. I have so much blood in my quads it’s hard to walk to the next piece of equipment.

Hack Squats
6-8 reps. I go heavy on these and emphasize the eccentric movement.

Hammer V Squat Machine
6-8 reps. This is an older piece of equipment, but you can substitute free squats or another type of squat machine, again, go heavy on these.

Leg Press
8-10 reps. Use time under tension (TUT) or mechanical rest/pause.

Walking Lunges
8-12 reps per leg. I do these S-L-O-W emphasizing the eccentric portion dramatically while leaning forward slightly. Your glutes and upper hams will be screaming.

Calf Extensions on Leg press
1 set of 100 reps. Pause for 15 seconds as needed until you complete 100 reps. Use a full range of motion on every rep, all the way up and all the way down, no bouncing. Do these diligently and your calves will respond.

Donkey Calf Raise
6 sets of 20 reps. Again, squeeze each rep and utilize a full range of motion. It’s important for you to feel your calf contract as you come out of that fully stretched position.


For many years I felt very uncomfortable on stage, but lately I have learned to love it. I still don’t consider myself a good poser, but I’m getting better. I watch old videos of Bob Paris and Charles Clairmonte and marvel at how fluid their posing is. Practice is vital. There are times during prejudging when you might have to hit each mandatory on stage without a break for 5 minutes or more while judges are comparing you with the other competitors. I have been on stage with guys who were big and peeled but during comparisons they just quit, bending over with hands on knees breathing like they just ran a marathon. If you need help with your posing seek out a professional who understands stage presentation and can effectively communicate the process to you. This year I worked with posing coach, IFBB Pro Angela Coleman, and it made a huge difference for the Team Universe.

On A Personal Note

We now live in Venice, Florida most of the year, but also spend time in our hometown of St. Louis, as well as travel all over the country for work. As I travel, I have been in a lot of gyms. I like those that are privately owned more than the big chains. Regardless of where I am training there are always people who are trying to improve themselves. Almost everyone is helping and encouraging one other. However, you’ll also find a few know-it-alls, and there always seems to be as many gurus and coaches as there are competitors. There are also blogs, videos, and social media with (mis)information in our face constantly. Let’s face it. None of this stuff is proprietary. We should share what we know, and if we can help just one person get over a sticking point or stay with it when they feel like quitting, it is worth it.

Here’s one bit of advice that I know is true. Don’t over complicate things or make them harder than they are. If you eat clean year round, train consistently using basic movements with barbells/dumbbells, and focus on high quality supplements that actually have science behind them like Beverly’s products, you will improve no matter what your age. I’m 54 and I believe I am my best ever, and more importantly I am still improving.

Editor’s Note: Joe is starting an educational entity called “Mature Muscle” that will provide good, accurate, and useful information to anyone who works out – from the beginner who wants to improve his/her fitness level to the seasoned competitor. By the time you read this you should be able to find it on the web at, on Facebook at Mature Muscle Collective, and Instagram at Mature_Muscle_; besides some great information, you’ll also find Beverly supplements and fitness apparel on the site.


My First Top 5 Pro Finish

At a Glance: Ken Blunkosky

Age: 45

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

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

Current Residence: Export, PA

Years training: 25 years

Height: 5’9”

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

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

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

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

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

Most Inspiring Book: I Am by Joel Osteen

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


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

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

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

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


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

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

My Daily Nutrition Plan


Post AM Cardio: 1 scoop Muscle Provider in water

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

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

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

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

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

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

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

My Daily Supplement Plan

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

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

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

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

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


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

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

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

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

• Lean Out – 2 with every meal

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

• Density – 2-3 with each meal

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

• Mass Aminos – 3 with each meal

• Ultra 40 – 3 with each meal

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

• Muscularity – 2-3 with each meal

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

Ken Blunkosky’s Off Season and Pre Contest Training Programs

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


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

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

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

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

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

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

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

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

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



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



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


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

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

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

73 Years of Age, Completely Natural, and 3rd Place at the NPC Masters Nationals

At a Glance: Bob Slade

Age: 73

Education: BS – History, Brockport State University

Occupation: Retired; previously #1 Sales Representative globally at MetLife Corporation

Family: spouse – Diane, children – Cheryl and Todd

Current Residence: Jacksonville, FL

Total Years Training: 15 years

Height: 5’9”

Weight: 180 (off season), 163 (contest)

Favorite Bodybuilding Meal: Tilapia, sweet potato & salad

Favorite Beverly International Supplements:
UMP – It is great tasting. Your craving for sugars will disappear. I use it as soon as I wake up in the morning and before bed. I usually use two scoops.

Quadracarn – it is an all-around supplement that gives you energy and a feeling of well-being. I use this all year round. It is the heart of my supplement program.

Fit Tabs – vitamin/mineral supplement for good health.

Muscle Synergy - gives me muscle definition and muscle leanness.

Creatine Select – for muscle strength and size.

What would you recommend to someone who has never tried Beverly supplements? I would implore you, no matter what point you are at in your workout or bodybuilding journey, that you try and use the following products from Beverly International if you have never used their products before: UMP, Quadracarn, FitTabs.

Most Inspiring Book: The Conquest of Everest by Wade Davis

Hobbies Outside of Bodybuilding: Sports cars, college football (tremendous Penn State football fan), following the New York Yankees (staying true to my New York roots)

Music Preferences: 60’s & 70’s Rock & Roll

Words to Live by: “No matter the circumstance, NEVER quit!”


I've always been a very competitive individual, whether it be work, sports, etc. In college, I competed in both football and lacrosse. After college I balanced my intense work demands with my advancement in US amateur tennis ranks at the national level. After retiring in 1994, I gravitated towards golf and evolved from being pretty bad at the sport to competing as a very low handicap golfer.

By 2005 I was experiencing shoulder issues and then received a diagnosis of fibromyalgia. I was forced to turn to something else. I knew absolutely nothing about bodybuilding but joined a gym hoping to combat, or at least reduce the pain and affects of fibromyalgia on my body. I asked a lot of questions in the gym and soaked up information like a sponge. I became inspired as I worked out every day. Soon, I decided to adopt the bodybuilding lifestyle and my first competition was just around the corner.

I placed 3rd in my first competition. This inspired me to continue in the sport. I trained very, very hard over the next 13 years and entered various contests with moderate success.

Then I discovered Beverly International.

Using Beverly’s supplements, I stuck religiously to a solid nutrition plan and started to win most of my contests in both Florida and regionally. Beverly supplements helped me build muscle mass (yes, even at 70+ years of age). They also improved my recovery time and overall feeling of well-being - which is so important considering my medical challenges. I don’t beat myself up over it but often wonder where I would have been if I’d discovered Beverly International’s line of supplements 13 years earlier.

In my most recent competitions at the Masters’ Nationals, I placed 5th in 2018 and then 3rd in 2019. As a completely natural bodybuilder I had to be near perfect with my training, diet and supplements.

Diet & Supplements

Bodybuilding is a lifestyle. It is a year-round commitment. You will notice I eat a lot of fish which helps with leanness. Alcohol, bread, and sweets will kill your physique, and eating poorly up until contest prep time, and then going on extreme binge cycles will destroy your health.

The following is my meal and supplement regimen. I would recommend it to anyone looking to add muscle while getting in the best shape of your life.

Off Season:

Meal #1: UMP protein shake, 2 scoops Muscle Synergy, 2 FitTabs, 3 Quadracarn

Meal #2: 1 cup oatmeal

Meal #3: 8oz turkey breast, egg whites, 1 scoop Muscle Synergy, 1 scoop Creatine Select

Meal #4: 8oz tilapia, 10oz sweet potato, salad, 3 Quadracarn, 3 7-Keto MuscLean

Meal #5: 8oz chicken, salmon, cod, or halibut, 2 cups rice, salad

Meal #6: UMP shake with banana(s)

Contest Preparation: (Weeks 14 – 9 Out from Contest Date): You need 2 extra weeks in-case of any final, minor changes (instead of starting 12 weeks out).

Meal #1: UMP protein shake, 2 scoops Muscle Synergy, 2 FitTabs, 3 Quadracarn, 2 Lean Out

Meal #2: 1 cup oatmeal, 2 Lean Out

Meal #3: 6oz turkey breast, 6 oz egg whites, 1 grapefruit, 1 scoop Muscle Synergy, 1 scoop Creatine Select, 2 Lean Out

Meal #4: 8oz tilapia, 10oz sweet potato, salad, 3 Quadracarn, 3 7-Keto MuscLean

Meal #5: 8oz salmon, cod, or halibut, 1 cup rice, salad, 2 Lean Out, 3 Quadracarn

Meal #6: UMP shake with banana, 1 scoop Creatine Select

Diet Adjustments: (Weeks 8 – 5 Out from Contest Date)

Eliminate the sweet potato from meal four and rice from meal five.

Monday and Thursday: replace meal 4 with 10oz sweet potato, 2 cups of oatmeal with bananas

Diet: (Weeks 4 – 2 Out from Contest Date)

Meal plan is the same but I double my fish portions at meal 4, eliminate meal 5 and the banana at meal 6.

Final Week Before Contest: All supplements the same except for the addition of Creatine Select with every meal.

Meal #1: UMP shake

Meals #2-4: 8oz chicken, 1 grapefruit

Meal #5: UMP shake

Training Routine

I train each muscle group one day per week, with the exception of legs which I train two days a week. I perform five or six exercises per bodypart for 4-5 sets of 10-15 repetitions (unless noted otherwise). I take very little rest between sets on most exercises, but do take a little extra rest on Squats. Some days I superset or even triset groups of exercises. I usually pyramid my weights on each exercise, increasing the weight for each set.

MondayFavorite Exercises
Chest                                         Incline Bench, Cable Flyes, Incline Smith Machine Press, Incline Dumbbell Press, Flat Bench Press, and Push Ups to failure
TuesdayFavorite Exercises
Back                                         Lat Machine Pulldowns (reverse and overhand grip), One Arm Seated Cable Row, Seated Cable Row, Machine Rows, Smith Machine Rows w/ Incline Bench
Wednesday & SaturdayFavorite Exercises
Legs                                                                                 Smith Machine Squats (10 sets x 15, 10, 10, 10, 8, 8, 8, 6, 6, 5), Seated Leg Curl, Single Leg Press, Standing Leg Curls, Lying Leg Curls, Hack Squat
ThursdayFavorite Exercises
Arms                                         Reverse Cable Curls, BB or EZ Curls, Cable Rope Curls, Spider Curls, Close-grip Smith Machine Press, Cable Pressdown, Cable Triceps Extension, Chin Ups (5 sets to failure)
FridayFavorite Exercises
Shoulders                                         One-arm Cable Laterals, Rope Pulls to Face, Seated or Machine Military Press, DB Laterals, DB Front Raises, Rear Laterals, Upright Row on Smith Machine



30 minutes on the elliptical each day after weight training; if I am very tired, I skip cardio that day. The goal is to build muscle every day, not eat away at it through cardio.

14 Weeks Out from a contest:

50 minutes of cardio, 7 days per week. NOTE: Diet, Supplements, Cardio = Success

The Beverly Brick Road

At a Glance: Michael Smith

Age: 47

Education: Bachelor Degree in Management and Economics

Birthplace: Dalton, GA

Years Training: 17 years

Height: 5’ 9”

Weight: 210 (off-season), 177 (contest)

Favorite Bodybuilding Meal: 2 scoops UMP chocolate with 1/2 cup oatmeal, 1/4 cup pecans, crushed ice, egg whites, and a tablespoon of sugar-free pancake syrup. (You’ll feel like you are cheating on your diet.)

Favorite Supplements:

  1. Lean Out: I notice that I lose stubborn fat faster while using Lean Out during my cardio sessions without the jittery effect that other fat burners have.
  2. UMP: Even though I am using it for the added protein and recovery source, the taste of the UMP actually keeps me sane. Most of your food is so lean and tasteless during show prep, knowing that your UMP shake is going to feel like you’re at an ice cream shop can sure lift your spirits.

What would you recommend to someone who has never used Beverly supplements before? I highly recommend the UMP Chocolate. As soon as you taste it, you are going to be hooked, not to mention you’re getting 20g of protein and only 4 carbohydrates per scoop. That is a win win!

Music: Creed

Hobby and Interests: Watching UFC with friends and family

Words to live by: Give 110 percent to anything that has your name on it.


I was that guy - the one who followed the major bodybuilding shows like the Olympia and its competitors - the one who was always talking about doing a bodybuilding show “One Day”, but never did.

In college, my studies took up much of my time and working out became a lesser priority. After college, I caught the money fever and making money was my new objective. Working late hours and weekends was the norm. Bodybuilding took a further step back on the burner and any thoughts of competing were fast fading. This trend continued from age 21 to 37, so 16 years had passed and still no competition in sight. Then one day I learned that a long-time friend, who was the same age as me, had a heart attack at work and passed away on the spot. Two months after that event my father was hospitalized with cirrhosis of the liver (from years of drinking) and Hospice came to his home. He died in front of my eyes a week later. At that point I no longer felt that I had plenty of time left in my life to do all the things that I had been putting off.

So, at 37 I started making some life changes. One thing I knew, if I was ever going to do a bodybuilding show, I needed to get started on it, NOW. And that’s what I did. I picked a show that was only 3 months away and immediately started my diet and cardio. Three months later I had lost 46 pounds (210lb to 164lb) and entered the open middleweight class. There were 12 competitors in my class and they broke us up into 3 groups during pre-judging, I wasn’t called for either the 1st or 2nd group. I thought, “There has to be a mistake, I did 2 hours of cardio a day, lost 46 pounds, and was here to honor those that had fallen in my life.” The night show came and the top 5 were awarded with trophies. Needless to say, I was not one of them! In fact, I was 12th out of 12. (Dead last!) That was my introduction to the world of bodybuilding competition. It also served as a wakeup call.

My introduction to Beverly International:

With my very disturbing dead last finish at my first show fresh in my mind, I realized I had the will power and desire, but not the “know how” or “knowledge” of contest preparation. At this point I felt a lot like Dorothy in “The Wizard of Oz”. I realized that although I was not in Kansas, I was in a place just as unfamiliar. Working out, hours of cardio, and limited calories would not make me a successful bodybuilder. I needed guidance, but where should I turn? Once my fellow gym goers learned that I had competed, it seemed that every one of them was giving me advice, each person contradicting the other. Adding Google and YouTube to the mix quickly put my mind in overload.

Then, almost magically, a road appeared. I call it the Beverly Brick Road.

I still remember Googling “Contest Prep” more than 10 years ago and coming across Beverly’s articles “16 Weeks Out Contest Count Down” and “8 Weeks Out Contest Count Down”, by Roger and Sandy Riedinger. I saw right away that these articles were actual roadmaps of how to get from here (12th place out of 12) to there (top 3 or better). In these articles was an answer to every question I had.

  • What to eat.
  • What supplements to take.
  • What body part split to use.
  • When and how much cardio to do.
  • And my favorite, "what to do the last week before a show." (Priceless)

So just like “The Wizard of Oz” theme, I was given a road to follow. I printed out the articles, laminated them, and put them into a binder that I referred to over and over. My next show was exactly 17 weeks away. Just enough time to follow the guidelines exactly as written. I ordered the recommended Beverly supplements, UMP Chocolate, Creatine Select, and Lean Out and at 16 weeks out started the program just as it was written.

The program had me hold off on cardio until closer to the show and everyone kept telling me I needed to do it now. But I reminded myself that I needed to stay on the Beverly road. I had followed my own road before and knew where that ended. During the 16 weeks, I kept getting bigger AND leaner, and now those same gym gurus who were telling me what I should do were now asking me what I was doing to get so cut and lean. I would tell them to go to Beverly’s website and download the article. And don’t forget the recommended “Beverly” supplements. (Other supplement brands are not the same.)

Finally, it was Showtime. Pre-judging was once again very deep in competitors, there were 20 in my class to be exact. I started to get that same feeling as the first show (failure and stress), and the next thing I know they are calling my number out with the first group of competitors. When the night show starts they brought me out with the top 5 to receive awards. I knew that at least I got 5th place and felt very pleased that this time I would be getting something for my effort. Then they handed out the 5th place award and it wasn’t me. Well, 4th is better than 5th! After they awarded 3rd place, I looked down at my competitor number wondering if they had already called it and I just didn’t hear it. Then they called 2nd and it still wasn’t me. By this time I was really nervous, I was the only one left in line. Then they called my number. I had won, first place out of 20!

Since then I’ve gone on for 10 years, doing 2 or 3 shows a year, almost always coming in 1st or 2nd and even a few overalls. I was able to achieve my bodybuilding goals because I followed Beverly’s guidelines and supplement programs. I followed what I call, “The Beverly Brick Road”!

Nutrition, Complete Diet and Supplement Program


At 16 weeks I reference Beverly’s Contest Countdown 16-weeks out nutrition plan:

Meal 1: 2 whole eggs + 4 egg whites, 6oz lean meat, 1/2 cup oatmeal - before cooking

Meal 2: Protein Drink with 2 scoops Ultimate Muscle Protein (UMP), two tablespoons healthy fat source (olive oil, flax oil, almond butter) or heavy cream

Meal 3: 8oz lean meat, 6oz sweet potato or 2/3 cup cooked brown rice, 2 cups vegetables (broccoli, etc.)

Meal 4: (UMP shake, same as meal #2)

Meal 5: 10oz lean meat (lean beef – sirloin, filet, chicken breast, fish, turkey breast, etc), 2 cups vegetables, salad with 2 tablespoons vinegar and oil Dressing

Meal 6: Protein Shake or Pudding: 2 Scoops UMP, add enough water to make a shake or pudding the consistency you desire

As the contest approaches I modify the above plan into 4-week phases as follows.

From weeks 12-9 I alternate red meat one day with ground turkey the next, and start cutting down a little on the complex carbs.

Weeks 8-5 I drop the egg yolks, eat red meat one day, ground turkey the next, and grilled chicken the third, while reducing the complex carbs further

Final 4 weeks: grilled chicken or fish as primary protein sources (see sample meal plan below)

Sample Plan for the Final 4 Weeks:

Meal 1 (Pre-Workout): 2 cups egg whites, 4-5oz grilled chicken strips

Meal 2 (Post-Workout): 2 scoops UMP; I like the strawberry and chocolate flavors best

Meal 3: Salad: baby spinach, cucumber slices, 4-5oz grilled chicken strips or fish

Meal 4: 2 scoops UMP

Meal 5: 4-5oz grilled chicken strips or fish, 1/2c green beans

Meal 6 (Bed time): 1-2 scoops UMP

Supplement Schedule

UMP – At meals 2, 4, and 6 as a shake or pudding like a dessert

Quadracarn - 3 tablets 3-4 times a day (better pump, energy, recovery)

Creatine Select - 1 scoop daily (fuller look, energy, and recovery)

Lean Out – Starting at 8 weeks out from contest, 4 capsules per day (to lose that last bit of fat)

Training Schedule

In the off season I rotate upper body, lower body, off day - then repeat, sticking with 8-15 reps. At 16 weeks out from a show I up the intensity.

I have a full gym setup at home even though I also work out in a standard gym. The closer I get to the show I like to work out at home so I can flex and pose in the mirror between sets. I feel this allows me to see my striations and hardens me up while at the same time I’m training the muscles to pose on command.

Below is the Beverly International Contest Countdown – 16 Weeks Out Training program which I mentioned earlier.


Train 2 days on, 1 day off for weeks 16-13, then 4 days on, 1 off for weeks 12-9.

Day 1: Legs

Day 2: Chest / Triceps

Day 3: Off

Day 4: Shoulders/Biceps/Legs

Day 5: Back

Day 6: off

Start over

In this program you’ll use two basic progression schemes:

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. Once you reach 6 reps add weight to the final 3 sets 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 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 **.)

Day 1: Legs / CalvesAmount
Squat5 sets x 12 / 10 / 8 / 6 / 4-6 reps
Leg Press** or Hack Squat** 4 x 10 – 16 reps
(you may want to increase 2 reps per workout here)
Leg Extension**3 x 12-15 reps
Superset #4 and #5
Leg Curls** 3 sets x 10-12 reps
Lunge or Straight Leg Dead Lift** 3 sets x 10-12 reps
Superset #6 and #7
Seated Calf Raise** 5 x 10-12 reps
Free Standing (no weight) Calf Raises** 5 x 25-50 reps
Day 2: Chest, Triceps, CalvesAmount
Bench Press* 5 sets x 12 / 10 / 8 / 6 / 4-6 reps
Incline DB Press** 3 sets x 6-8 reps constant weight. First session do 6-6-6 and gradually
add reps until you get to 8-8-8 then add weight and start back at 6.
DB Flyes** 3 x 8-12 reps
DB Pullovers** 3 x 8-12 reps
Close Grip Bench Press* 4 x 12 / 10 / 8 / 5 -7
Superset #6 & #7
Triceps Pushdown**
Dips** 3 x 6-12 reps each – constant weight no rest between exercises, rest
only after both exercises have been performed.
Heavy Calf Raises** 4 x 8-12
Light Calf Raises** or Donkeys** 4 x 15-20 reps

Day 3: Off

Day 4: Shoulders / BicepsAmount
Military Press* 4 sets x 12 / 10 / 8 / 6-8 reps
DB or Machine Laterals** 3 x 8-12 reps
DB or Cable Bent Laterals** 3 x 8-12 reps
Barbell Curl* 4 x 12 / 10 / 8 / 6-8
Incline DB Curl** 3 x 8-10
Machine Curl or Preacher Curl** 2 x 8-12
Day 5: Back, AbsAmount
Chins** 4 sets up to 12 reps per set. (If you ever get to 12 reps on all 4 sets, start reducing rest periods or add weight.)
Deadlifts 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.
You can do a compound Deadlift and Shrug movement instead of regular Deadlifts if you wish to stress traps a little more.
Bent Rows* or T-Bar Row* 4 sets 12 / 10 / 8 / 6-8
Reverse Grip Front Pulldowns** or 1 Arm DB Row** 3 x 8-12
Straight Arm Pullovers** 3 x 10-12 (lie on a bench length wise – keep arms straight)
10 minutes of abs


I start at 8 weeks out with 20 minutes on the elliptical machine, 4-5 days a week. Every 2 weeks I increase the time by 10 minutes until the week of the contest.

Presentation Tips

I begin working on my posing routine at 8 weeks out. The best tip I can give you on presentation is to practice and practice some more. I put my posing music in a loop with a break song in between. I let the loop play over and over; I do my routine, set myself back up during the break song, and then do it again, again, and again. It is sometimes easy to lose track of time and I’ve found myself practicing a routine for up to 2 hours without realizing how much time had passed. This type of practicing is a sure cure for stage jitters. It makes your presentation second nature when you take the stage.

Contest Preparation

The biggest mistake that competitors make is their refusal to reduce their carb intake as a contest approaches. They are dead set against sacrificing size for definition. I’ve literally pleaded with clients and friends to stick with their diet plan, but as soon as they start to lose a small amount of size they panic. That’s their excuse to add carbs. Consequently, they place 4th or 5th in their show and blame the judges. I personally follow the nutrition program in Beverly’s Contest Countdown at 16 weeks out article on the website and end up winning my class and sometimes an overall at the same show. Tip: Follow Beverly’s Contest Countdown Plan and use their products in the recommended manner because it works. Period.

Note: You can find Beverly’s Contest Countdown articles by visiting Click “SEARCH” at the top left of the page and enter Contest Countdown.

A Strong Mind In A Strong Body

At a Glance: Brian Bourkland

Age: 52

Occupation: Personal Trainer, Group Exercise Instructor, Art Model at Indiana University Bloomington School of Art, Architecture, and Design

Education: Bachelor of Music Education, Master of Music Education, Master of Music History and Literature, Bachelor of Exercise Science, ACE Certified Personal Trainer, Certified R.I.P.P.E.D. Instructor

Family: Married to my wonderful wife Gail for 24 years, daughters Julia and Rachel, son Matthew

Current Residence: Bloomington, IN

Years training (total): 38 years

Height: 5’ 9"

Weight: (Off-Season) 215, (Contest) 194

Favorite Bodybuilding Meal: UMP Pancakes made with 1 cup of egg whites, 1 scoop of vanilla UMP, 1/2 cup low-fat cottage cheese, and 1/2 cup of oats

Favorite supplements: UMP helps me meet my daily protein requirements and is a great lean protein choice that keeps me feeling full. I like to mix Muscle Synergy and Glutamine Select together in a shaker and drink pre- and intra-workout for a great pump and to maximize recovery. I take 1 tablet each per 10 pounds of bodyweight of Mass Aminos and Ultra 40 during contest preparation to ensure I always have the full spectrum of amino acids available in my body at all times

What would you recommend to someone who has never used Beverly supplements before? I would recommend a combination of UMP, Mass Aminos, and Ultra 40. This is a basic stack that will maximize protein availability.

Music: I have a huge music library. Depending on what mood I’m in, it could range anywhere from Pink Floyd, Led Zeppelin, to Rage Against the Machine, Radiohead, or Little Big Town or even James Taylor.

Most Inspiring Book: The Success Principles, by Jack Canfield.

Hobby or interests outside bodybuilding: Ballroom dancing, spending time in our national forests

Words to live by: “Strong minds discuss ideas, average minds discuss events, weak minds discuss people.” —Socrates


A Strong Mind In A Strong Body

Since the age of 14, training with weights has brought me tremendous satisfaction over the years. The physical benefits are evident, but the time I’ve spent with weights has been just as productive mentally. Over the last 38 years, training with weights has been my companion as I’ve challenged my mind earning multiple degrees in the field of music, and later, a degree in exercise science. The traits of consistency, patience, and perseverance that are key to success in bodybuilding are also keys to succeeding in life.

The great old-school bodybuilder and former Mr. Universe, Dave Draper, has had a profound influence on my approach to bodybuilding. He is an extremely entertaining writer and I highly recommend his Brother Iron, Sister Steel book. Those of you who are familiar with his style will acknowledge that he is strictly no-nonsense, very thoughtful and witty with words, and not swayed by fitness trends. I try to emulate his approach to my work and in my own training. Here is some advice I can offer:


  • Bodybuilding is best done by feel and gut I treat bodybuilding as a mind-body connection much like yoga—continuously analyzing the feedback I am getting from the muscle group I am working on and being in the present.
  • For a year-round nutritional plan, I recommend one of Beverly’s Gain Muscle and Lose Fat diet When you are ready for contest prep (or to just get into the best shape of your life), choose their Contest Countdown meal plan.
  • Whether you are going through a bulking or cutting phase, choose one or the other and stick with Don’t be indecisive and not give either phase enough time to be successful. Don’t think you’re going to maintain a chiseled look while bulking – with bulking comes some fat gain. There is no avoiding it. The key is to choose a nutrition plan for your current goal and stick to it. Avoid influences from internet forums.
  • Always be a gentleman (or a lady), be positive, and be as helpful as Especially be helpful to someone who is just starting out. Always be kind.
  • Competing is not for everyone and that’s Dave Draper talks about how he disliked competing and he went on to accomplishing something truly awesome with his life! I use competitions as sort of a checkpoint and like to meet other athletes like myself.

If you keep this up for several years, there will come a time when people will start noticing you – in a good way. Always have a smile and positive demeanor.


My background in art, music, and bodybuilding has led me to view the human body as a work of art. This mindset influences how I approach training, contest preparation, and also posing. I can’t emphasize enough the importance of practicing posing early on in contest preparation. I setup a timer so that the pose lasts one minute with 10 seconds rest. Holding each pose for a full 60 seconds in practice will allow you to breeze through your time on stage while other competitors are struggling and winded. It also will help put the finishing touches on your conditioning. At many shows with a lot of divisions/classes the prejudging runs at a fast clip, so don’t take a long time getting into your pose, or you risk the judges going on to the next pose before you have even hit the previous one they called for! That will not bode well for you.

I can’t imagine what my life would be like if I had not started lifting weights 38 years ago. A lifestyle that does not include the gym seems so foreign to me, if not downright frightening! I have no regrets whatsoever and not for one second wish I were someone else. I just have the innate feeling and knowledge that I’m living the life I am meant to live, and Beverly International’s products have helped me greatly along this journey that is far from over.


My diets come from the Beverly International Pre Contest Bodybuilding Workshop Manual – Diet and Supplements section. One of my favorite off-season diets is:


Meal 1: 2 whole eggs + 4 egg whites; 6oz very lean meat; 1/2 cup oatmeal

Meal 2: (Choose one option):

Option A: Protein Drink with two scoops Ultimate Muscle Protein; two tbsp healthy fat source (olive oil, flax oil, almond butter) or heavy cream

Option B: 8oz lean beef or chicken or 2 cans tuna, one small apple or orange

Meal 3: 8oz lean meat (chicken or other lean protein source); 6oz sweet potato or 2/3 cup cooked brown rice; 2 cups vegetables (broccoli, etc.) or green salad with 4 tbsp vinegar and oil dressing

Meal 4: (same options as meal #2)

Meal 5: 10oz very lean meat (chicken breast, fish, turkey breast, lean beef - sirloin, filet, etc.); 2 cups vegetables; salad with 2 tbsp vinegar and oil dressing

Choose one option:

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 6oz beef; 1-2 cup vegetables

When I am preparing for a contest, I like to follow Beverly’s:


Meal 1: 5oz lean beef or turkey, 6 egg whites, 1 whole egg, 1/2 grapefruit

Meal 2: (Choose one option):

Option A: Protein Drink: 2 scoops Ultimate Muscle Protein, 1 tbsp healthy fat or heavy cream, 4 strawberries (optional), 16oz water

Option B: 6oz can tuna or 5oz chicken, 3 egg whites, 1 whole egg, 1 tomato

Meal 3: 8oz chicken (weighed prior to cooking), 4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) 2 tbsp cider vinegar and 1 tbsp olive oil (or other vegetable oil) for a dressing

Meal 4: (Choose one option):

Option A: 6oz can tuna or 5oz chicken, 3 egg whites, 1 whole egg, 1 tomato

Option B: Protein Drink: 2 scoops Muscle Provider, 12 oz. water (if post training), or 2 scoops Ultimate Muscle Protein

Meal 5: 8oz lean meat (chicken, turkey, fish or 93% lean beef, etc.), 2 cups vegetables

Monday and Thursday:  Add a 6th meal: 1.5 cups oatmeal (precooked) or cooked rice, 10oz sweet potato, 4oz banana, 1 cup vegetables, 1 tbsp butter, almond butter or oil at the end of the day.


Ultimate Muscle Protein (UMP) - I like to stick to the basics with supplements. Being a personal trainer and art model with a tight schedule often means that I rely quite heavily on Beverly’s UMP. It’s a great on-the-go choice for the times when I can’t prepare a meal and I find it works well to sip on during workouts.

Muscle Synergy powder is my all-time favorite. I mainly like it for its arginine ingredient which helps increase blood flow. It also helps with sexual performance and maximizes the pump when taken about 30 minutes prior to a workout.

I use Glutamine Select morning and night to help with recovery. There is never a time when I’m not sore somewhere and Glutamine Select helps keep me anabolic.

In order to make sure I always have the full spectrum of amino acids in my body throughout the day, I use Mass Aminos and Ultra 40’s religiously. Follow the recommendations on the side label to dose the right amount throughout the day.

One interesting Beverly supplement for men my age is Quadracarn. This product takes a few days to build up in your system. I take six per day and have noticed overall benefits in energy and general anti-aging effects.

As I come closer to competition, about 8 weeks out, I make some additions to my supplements with Density, Lean Out, and 7-Keto MuscLean, all taken according to their side panel instructions.

Muscle Synergy powder is my all-time favorite. I mainly like it for its arginine ingredient which helps increase blood flow. It also helps with sexual performance and maximizes the pump when taken about 30 minutes prior to a workout.



Instead of using a treadmill, elliptical, cycle, or other piece of cardio equipment, I opt instead for an hour-long R.I.P.P.E.D. class three days per week at my local YMCA. I am also one of the instructors for this class. The acronym stands for Resistance Interval Power Plyometrics Endurance and Diet. This class can get your heart rate up to 80% max multiple times. You will not be able to talk during many moments of the class if you are doing it right.


I mainly train for hypertrophy, which for me means a large number of sets performed in slow, strict form- some would say to ridiculous levels of volume. Weights are relatively moderate to moderately heavy. I wasted 10 years using the “more weight is better” approach to training, but with very little development to show for it. Instead of doing a pyramid approach of say 4-6 sets, where the weights are increased at each set while reps decrease, I take a couple of sets to build up to my working weight, and then grind out 6-8 additional sets of at least 10 reps each for an awesome pump.

The following workout is not set in stone. I use an open approach and if I feel that I need to spend more time on an area, I will take whatever time I need and may move other exercises off to the next day. My routine is split up into 8 days as follows:

Day 1: Legs (focus on quads, abductors, and calves)

Leg Press:
6-8 sets, 10 reps with various foot placements

Barbell Squats:
6-8 sets, 10 reps

Leg Extension:
(while crunching abs to remove back as leverage) 10 sets of 10 reps

8 sets, 10 reps

(I am blessed with large calves, so I use only bodyweight) 4 sets, 50 reps on a step

Day 2: Back

Deadlifts superset with Smith Machine shrugs:
8-10 sets x 10 reps for deadlifts, 8-10 sets x 20 reps for shrugs, 10 reps performed facing the bar and 10 reps performed with my back toward the bar

Performed using strict form for however many sets it takes to get to 50 reps

Assisted Pullups:
100 – 200 broken down into sets of 10 reps, concentrating on full range of motion

Day 3: Chest

Low incline dumbbell press:
6-8 sets, 10 reps

Dips, forward leaning with elbows out:
10 sets, 10 reps

Low Incline Dumbbell Flye:
6-8 sets, 12 reps

Pullovers, performed across the bench:
6-8 sets, 10 reps, keep elbows in

Decline Cable Flye:
6 sets, 10 reps

Day 4: Legs (focus on glutes, hamstrings, adductors, and calves)

Leg Press:
6-8 sets, 3 foot positions totaling 30 reps: 10 reps medium shoulder width, 10 reps high and wide, and 10 reps low and close together

Dumbbell Split Squats:
Performed with one foot extended behind on a bench 6 sets, 10 reps on each leg, try to get into the widest split possible

Dumbbell or Barbell Straight Leg Deadlifts:
6 sets, 10 reps

Glute Flexion (Kickback) Machine:
6 sets, 10 reps on each leg

Adduction Machine:
6-8 sets, 10 reps

Day 5: Back

Dumbbell or Barbell Rows:
6-8 sets, 10-12 reps

T-bar row, old-school style:
4-6 sets, 10 reps

Seated Cable Row with a very wide grip:
4-6 sets, 10 reps Elbows as even with the shoulders as possible to keep tension in the upper back

Lat Pulldown Behind Neck:
4-6 sets, 10 reps Weight light enough to focus on getting the most intense contraction possible

V-bar Pulldown to the clavicles:
4 sets, 10-12 reps

Straight arm pulldown:
4-6 sets, 10 reps

Reverse fly:
6-8 sets, 10 reps

Day 6: Shoulder Day Number One (focus on anterior deltoid and upper pectorals across the clavicles)

Arnold Press:
6-8 sets, 10 reps

High Incline Dumbbell Press:
6-8 sets, 10 reps; set the bench at a steep incline, maybe one or two notches from vertical, this builds the front deltoid/upper pec/clavicle area nicely

High Incline Dumbbell Flye:
6-8 sets, 10 reps, hands facing each other, then superset same number of sets and reps with hands facing forward

Day 7: Shoulder Day Number Two (focus on medial delts and posterior shoulder muscles)

Seated Smith Machine Press Behind the Neck:
6-8 sets, 10 reps, be sure bring the bar down only to ear level, no further

Seated Smith Front Press:
4-6 sets, 10 reps

Lateral Raises with dumbbells or cables:
One set start behind your back, the next from the front, 10-12 reps per set, do as many sets as you feel you need

Rear Deltoid Flyes lying face down on a bench:
(3 positions raise arms forward, out to the side, and to the rear), perform as a tri-set 4-6 sets, 10 reps each position

Day 8: Arms

Close-grip Bench Press:
4-6 sets, 10 reps

Skull Crushers:
4-6 sets, 10 reps

Triceps Pushdown:
As many sets as necessary using a variety of attachments

Strict form using 3 different grips for the biceps: a) close-grip with hands facing you, neutral grip to mimic the hammer curl, and slightly wider hands-facing grip just outside shoulder width to target the long head of the biceps, I do however many sets it takes to get to 50 reps, rotating through the grip variations

Low Pulley Cable Curls or Olympic Bar Curls:
6 sets, 10 reps

Preacher Curl:
4-6 sets, 10 reps

Various Dumbbell Curls:
Hammer, concentration, supine with wrist turned outward, etc.; as many sets of 10 reps as your heart desires

Return of the Beast from Batesville

At a Glance: Jeff Williamson

Age: 50

Occupation: Cooperate Supplier Quality Manager

Current Residence: Batesville, IN

Years training (total): 30 yrs

Height: 5’9”; Weight: (Off-Season) 240, (Contest) 210

Favorite Bodybuilding Meal: Turkey, rice, olive oil – all mixed together (Greek Style)

Favorite supplements:

Muscle Provider - Post workout- this is the best protein powder on the planet. Quick acting protein that sets the muscle repair building mechanism in motion after training. This is a must after training – NOT AN OPTION.

Quadracarn! - I simply use it because it works! (3 tabs 3x/day) Quadracarn clearly makes a difference in the way the muscles look and “pop” when using this stuff!! Muscles look full and skin looks tight and younger…too many people have the same results to dispute this…not sure how it works but I cannot believe the difference in how my body, skin, and muscles look when I take this insane product.

What would you recommend to someone who has never used Beverly supplements before? I would recommend Ultimate Muscle Protein – it is a perfect meal replacement, and/or an excellent way to get more protein in the diet. UMP has essential fats the body needs and the blend of proteins which makes it a perfect protein to take any time of day or night, plus it will never upset your stomach because of the high- quality ingredients and it tastes so good - ESPECIALLY when dieting.

Music: Anything from Kid Rock to Nickelback

Most Inspiring Book: “The WAY of the SEAL” by Mark Divine

Hobby or interests outside bodybuilding: Fast cars and sport bikes

Words to live by: “Always be prepared”

Jeff Williamson wins a pro card at the NPC Masters Nationals

When we think of a beast, we imagine a muscular monster, fists pounding on chest, the loud sound of a deep window-shaking growl, before crashing through cinderblock walls and flipping vehicles over in anger. New IFBB pro Jeff Williamson keeps the Hulk-like anger inside, using his energy wisely to create an amazing and balanced classic physique... winning the open bodybuilding over-50 class at the national level and progressing to an amazing pro debut.

Jeff Williamson rates as an exceptional bodybuilder. With both of us fortunate enough to be longtime parts of the Beverly International family, I met Jeff around twenty years ago. A group of us shared a meal and talked training, laughed, and saw that each of us had different lives but similar interests. Jeff interested me because his answers were never predictable. He would pause, consider the question, and make a lateral cerebral exploratory reply that told me that he does not rattle off the typical answers we have all read or heard dozens of times. He replies honestly and wisely.

Back in April, my good friend Big E invited me out to a posing clinic with longtime NPC executive Gary Udit and a dozen IFBB pros. I know Big E through his training partner Brian Yersky, and the three of us have been to many gyms and events together. He knows that I enjoy catching a handful of top male and female lifters in all classes so that I can throw some deep video questions their way. This event was at Joe Mazzone's Powerhouse Gym in Berea, Ohio and had an obvious impressive gathering.

I stepped into the clinic room while Udit was wrapping up the bikini class segment. The room was tightly packed and I whispered a “Hey” and a nod to Brian Yerski and Big E when my peripheral vision caught someone wearing a black Beverly International hoodie. Even though it had been over a decade since we ran into one another, the familiar smile, Scandinavian shaped nose (unlike mine that resembles a poor-skilled boxer), and positive attitude was a common Jeff Williamson intro.

While we couldn't talk in that room, I caught up with Jeff, even shot some video interview segments, and shared some of the changes we both have had in our lives. Jeff had driven out from Indiana to help his girlfriend (an impressive female competitor named Rita George) get ready for some upcoming stage work, and modestly mentioned that he was going to get on stage again himself.

Much like bodybuilding icon Bill Pearl, Jeff takes long periods away from competing (years at a time), making people wonder if he has retired from the game, even though I am sure that his commitment to training is obvious to those who see him in the squat rack. This is not uncommon. For many bodybuilders there is a lifetime addiction toward gym battles in their future. This is because love of training might only be beaten by our love of friends and family (in Jeff's case this includes his two sons, nineteen and twenty years of age), with competition often coming to a conclusion.

In Bill Pearl's history, he earned a Mr. Universe trophy in 1953, 1956, 1961, 1967 and 1971. While most of his followers assumed Pearl was retired, he would shock them on stage with a new improved physique. Jeff Williamson has followed that same direction in his bodybuilding career. The difference is that on Pearl's final Mr. Universe wins, Sergio Oliva, Arnold Schwarzenegger, and Frank Zane displayed a future stage of bodybuilding coming on the horizon. With Williamson, some may say he presented an improved futuristic physique, and stood on stage presenting an even better build to not only match the growth of the sport, but to lead this master's category.

History of the Beast

Jeff Williamson started lifting right out of high school. This involved lifting in the garage. When Jeff went to college to study engineering he joined Gold's Gym in Evansville. “It was my first exposure to a gym atmosphere and I was hooked from there on,” says Jeff who was just lifting and not even thinking about competing.

When he was thirty-years old, Jeff trained at a gym in Harrison, Ohio. “I think it was called Excalibur at the time,” Jeff recalls. “The gym owner asked me if I ever competed. He told me that I needed to talk to the people at Beverly International. One thing lead to another and I made an appointment and met with Sandy. She took a look at me and said that I should do the Tri-State Novice, which was coupled with the Mr. Kentucky. I won that show and did several shows since then. I’d do four to five shows, sit out for a while, do a few more shows, and then sit out for a few years.” Just like Bill Pearl.

Jeff won numerous titles in a number of organizations including the NANBF USA title. He also competed in the WNBF for a few years. But, one title had eluded him, so Jeff returned to the NPC and won the overall at the NPC Indiana State Championships in 2012. Five years later, he decided to go after the NPC Masters National title. In order to take things to a higher level, Jeff included some outside guidance.

The Importance of Adding a Coach

“I don’t think everyone that competes needs a coach,” says Jeff. “There are a number of National-level competitors who don’t have coaches, but I do think everyone needs a little help in one area or another (posing, diet, training, supplements, or pre-contest prep). Most importantly, most competitors need an external critique of their body guiding you to improve weak points and timing your contest prep. At a high level, you really need to dial in the diet. You can really screw things up the week before prep, the day of the show, between pre-judging and finals.” Top competitor and friend Todd Buchanan recommended that he consider hiring IFBB pro Brian Hoydic as his Vince Lombardi/Gironda.

“I learned a lot from my coach in the posing area alone”, says Jeff. “I have worked with a few of the best people in the sport and thought I had the posing down. I soon learned there were several things I had to change in terms of presentation. Brian Hoydic took me to the next level. NOT to take one thing away from my roots…Roger and Sandy both gave me more than a foundation in the sport. They have always been my rock and without them I would not have ever walked on a bodybuilding stage. I have used their techniques, nutritional advice, Beverly products and all their information to help countless others. I also work as a personal trainer working with clients, many of which are competitors, and almost 100% of what I do with them comes from what Roger and Sandy have taught me 'Beverly-style'…if you will. I owe any success that I may have to Roger and Sandy. Certainly my coach now, Brian Hoydic, played a huge role in me getting my IFBB pro card. I have worked with Brian for about a year and Beverly about twenty years, just to put things into perspective.”

I contacted Brian Hoydic to hear his views on the Batesville Beast. Okay, he had no idea who I was referring to until I added in, “I mean JEFF!”

“Jeff has no weaknesses,” says Brian. “He has full, round muscle bellies. He gets hard and dry. His shoulders and pecs are his strongest attributes. The first time I saw his pics I told him if he follows the plan he will be a pro. He didn't miss a meal or take an unscheduled cheat meal. He checked in on time every time. He never once complained or questioned anything. Most guys that are trainers add stuff or take stuff away. He did not. What's impressive is that he has a full- time job and trains clients 40 hours a week. I couldn't ask for a better client.”

“Funny story...” Brian says when discussing Jeff's athletic climb. “When he got together with me in Pittsburgh for Masters Nats six weeks ago, I had him meet me at the check- in room. I get there and tell him to strip down and let's see how he looks. I already knew he looked really good from previous pics he sent the day before. He [strips down] and hits one of the mandatory poses. I only needed two seconds and to see just the front of him to see that he was gonna easily win. I told him in two seconds, 'Get dressed. You've won!' He also collaborated with me and trained his girlfriend Rita George, who won her pro card. So not only did he win his first pro show, his girlfriend got her card on the same day."

Changes to The Beast's Training

Many of us have read (and reread) Jeff's articles on training and nutrition. These are areas he has put a great deal of thought into and a serious game plan. I recommend you get on the site and check these out. (There’s a search button at the top right of this page, just type in Jeff Williamson.) I, of course, had to ask him how his diet and training has changed in recent years."

I like the training the most,” says Jeff. “Going to the gym, getting a pump, and just training. That’s what I enjoy. I'm not big on getting on stage. That's why I take off two or three years at a time. I like the process of getting there. I like to win, but it is the gym and training that I love.” Jeff Williamson's training does not sound like it has changed much since his previous articles. Why change what works? (See Jeff's complete program on pg 6.) I asked him if there were any areas he felt needed a little extra work in order to maximize his symmetry. His overall positive traits that impress the judging panel include balance, fullness and condition. No one has perfect balance though. In an ideal situation, we choose one area to focus on that may be slightly behind and eventually make it a strong point.

“My legs are probably my weakest bodypart,” admits Jeff. “I hide them well. My legs get separated. The adductor area, the inner thigh, is probably my weakest area.” Now I didn't say anything, but this is an example of someone with far greater symmetry than 98% of us. A year from now, he may admit that his brachioradialis is slightly behind his biceps, triceps and brachialis or maybe the tibialis anterior on the front of his calves is a bit behind his gastrocnemius, soleus and peroneus brevis and peroneus longus. He still gave an excellent strategy on fixing a “weak” point.

“I have really focused on that over the past year and it has come up a lot,” says Jeff. “Even at 49 or 50 years old, I have made huge improvements in that area. Overall, legs have been my weakest area. My legs have always been really strong. I can lift good weights but the strength has not translated to hypertrophy,” says Jeff. “In my case, I put in more volume of work and went lighter. For two months, I would hit legs every [training] day. I had my regular leg day but during other training sessions I would train legs light. I would hit light leg extensions, light adductors or even some really light Smith machine squats on my toes, for maybe three sets. And I did this every day for about two months leading up to the show. You would think at 50-years-old that you are not going to respond, but I did. My legs, hamstrings... I brought up my glutes too, and in five years I had not had glutes with striations.”

“I think my leg development was the best it has ever been,” says Jeff (and the judges seemed to agree!). “Come showtime everything just came together. This may not work for everyone but it worked for me. More volume. Again hitting legs every day. When I say hitting legs every day, I'm talking about maybe three sets, not necessarily working super hard...maybe twelve reps, medium weight, squeezing hard.”

Something that has come up often when we discussed training was a focus on FEEL over training poundages. “When you are doing bent-over barbell rows and you are slinging the weight around, you might be building your arms and getting almost nothing for your back. You kind of let your ego get in front of you when you are younger. Looking back, I wish I wouldn't have been so much concerned with lifting heavy as feeling the target body part and giving it time-under- tension more. When I was younger, I went in and thought I was hitting the right body parts but really was probably only hitting it about half as much as I could.”

Nutrition, Complete Diet and Supplement Program

Like training, the wisdom has evolved but the basics of Jeff's nutrition have not changed a great deal (if it still works, you often can keep collecting the benefits). He continues to eat a diet that includes quality protein (lean meats, eggs and Beverly protein powder), limited carb sources, healthy fats, and adequate veggies. During the off-season he simply makes sure to eat six times a day and get protein in all six of those meals. “I'm not perfect with that,” says Jeff. “I eat junk food if I want it. If I want pizza I get it, but always with some protein.”

Contest prep eating has not changed too much either. “The only real change I have made is keeping carbs in as long as I can before a contest. The best way to describe it is that my diet is basically Beverly-style. The last two shows I kept carbs in as much as I could. I dropped them down a little bit two months out and then three weeks out, I cut carbs out completely. There is no question that Beverly International supplements propelled me to the next level. You need to take in some good, quality supplements to get into the type of condition required to get into and win some of these bigger shows.” (See Jeff’s exact nutrition and supplement plan.)



Meal 1: 6 egg whites, 4oz beef, 1.5 cup oats

Meal 2: 10oz chicken, 2 cups rice, 1/2 cup broccoli

Meal 3: 8oz beef, 2 cups rice, 4oz green beans

Meal 4: 10oz chicken, 8oz sweet potato, 1/2 cup broccoli

Meal 5: 10oz turkey, 1 cup any green leafy veggie

Meal 6: 4oz beef, 6 egg whites, 2 cups spinach

Meal 7: I drank a 2-scoop UMP shake in the middle of night - usually around 2 am, or whenever I woke up.

Pre workout: 2 scoops Mass Maker Ultra

Post workout: 2 scoops Muscle Provider

Note: Anytime I could not get a meal in, I always had 2 scoops of UMP with me as a substitute


Super Pak with meal #1

Quadracarn 3 tabs 3 times a day (EVERY DAY)

4 Ultra 40 and 4 Mass Amino Acids with every meal (24 of each per day)

3 ZMA 2000 before bed

I added Density, Energy Reserve, Glutamine Select, and Muscularity as the competition drew closer.

The Batesville Beast's Impressive Debut

Winning an IFBB pro card is a lifetime goal that many competitive bodybuilders devote decades to, often letting the other aspects of their lives (such as their careers) dwindle, but still fail to win an IFBB pro card. Jeff not only won his pro card, but went on to step onto a pro stage and not only did well, but won at his first IFBB pro contest!

After winning the Masters, I asked Jeff what his future goals were and he told me that he planned to compete in the IFBB Pittsburgh Pro Championship. “I was not at my absolute best at the Master Nationals,” says Jeff (although obviously still better than the other oiled stage-guests). “I needed about two more weeks to really tighten up. The Pittsburgh Pro was six weeks after the Master Nationals so it gave me plenty of time to tighten up. It was my choice to make this show my pro debut.”

The Pittsburgh Pro Show runs in conjunction with the NPC North Americans, so the Batesville Beast's IFBB pro debut was actually held in the middle of the week (Wednesday). “I really like the idea of going on stage first and only having one class,” says Jeff. “All the judging is done in the morning and there is no posedown in the finals, so you pretty well know where you place at prejudging.”

“Competing at the IFBB level you need to compete within your bounds. I'm not going to compete against guys at the Olympia level. It has to be guys within the Masters level or maybe even the 212-pound class. I need to see how I stack up.” Winning his first IFBB pro contest shows that he chose wisely and progressed at an impressive rate.

“Everyone was a lot bigger than I anticipated and everyone was in shape,” says Jeff. I forced my humble friend to open up with a very honest explanation of why he won. “A very classy group of guys. I'm not huge. I'm not really that big. I don't overpower anyone, but I have the round, full look...the round muscle bellies. It comes down to me being in condition. If I am in condition and have the round full look, it makes me appear a lot bigger on stage. My conditioning and round muscle  bellies set me apart from the rest and from the back I have a 3-D type look that sets me apart.”

Brian Hoydic adds, “Honestly, he ended up looking better than I thought. He looked even better for the pro show than when he won the pro card. I think his posing really separated him from the rest of the pros. There were two really good guys in his class, but his overall balance and symmetry closed the deal.”

I ask Jeff Williamson how the Batesville Beast becoming a pro will affect his life and he let me know the change would not be dramatic. “I have a career in the corporate world but I do think it will help my side business (personal training/supplement sales). I just have not had time for everything to sink in and begin to capitalize on it yet.”

“I am planning on doing the Baltimore Pro on October 28th. This was not planned, but again I know I can make improvements in the next eight weeks. I feel like this is the year to do as much as I can since I am in condition and mentally and physically feel great! I really have no excuse why not to jump into the Baltimore Pro.”

If this longtime member of the Beverly International family collects a series of wins before going into a long term off-season, it does not mean he will not again be doing quarter-turns for pro judges in a few years. “Consistency and being prepared is what makes a champion,” says Jeff. “In other words, when you go to the gym you have to mentally and physically be prepared. You have to know you are on track. From the big things to the small things. Eating throughout the day. Make sure you are hydrated. Make sure you are ready for the workout. Be prepared for the workout. Know what you are going to do when you go in there. You don't have to know every set or every detail. You need to have a pretty good idea what your goals are in the gym. Be prepared and be consistent with it.”

Never expect the Batesville Beast to retire. Jeff Williamson breaks the retirement schedule that ends most bodybuilding careers. He does not even present an age- declining physique. I look forward to seeing his future title-collecting victories!

Training Program

I normally follow a 3 on – 1 off workout split. I do 3 work sets for each exercise (after warm-ups when necessary). My exercises and reps are listed below.


Day 1 Chest, Shoulders & TricepsAmount
Incline DB Press12,10,10
Cable Crossover12,12,12
Hammer Incline Press superset with Flat DB Flyes10,10,10
DB Shoulder Press15,12,10
Medium-grip Upright BB Rows12,12,12
DB Reverse Flyes30,25,20 (face down on incline bench)
Rope Pushdowns20,20,20
Machine Dips20,20,20
Close-grip Bench Press10,10,10
Day 2 Back, BicepsAmount
Front Pulldowns15,12,10
Barbell Row10,10,10
T-Bar Row10,8,8
Seated Row10,10,30
(Set of 30 is quick pumping style reps)
BB Shrug20,15,12
Close-grip Cable Curls40,30,20
Seated Alternate DB Curl2 sets: 20lbs to failure, 30 lbs to failure
Preacher Curls with EZ Bar20,20,20
Day 3 LegsAmount
Leg Extensions30,30,30 (get quads super pumped to start)
Seated Calf Raise(very strict) 20,20,20
DB Sumo Squats30,30,30
Hack Squats(feet shoulder width) 12,10,10
Smith Machine Squat(2 plates each side) 20,20,20 (this is tough)
Standing Calf Raise12,12,12
Leg Press20,20,20
Leg Curl30,30,30