Back-to-Back OCB Yorton Cup Bodybuilding Champion

Age: 40

Occupation: Retired Military, Owner of Body Shock Studios and Live Well Fitness Team

Family: Wife- Jacquee, 2 Stepsons- Jalen and Jonathan

Current Residence: Newport News, VA

Years training (total): 11

Height: 6'1"

Weight: Off-Season: 230, Contest: 212-217

Favorite Bodybuilding Meal: Pan-seared salmon, green beans, and sweet potato.

Favorite Beverly Supplements: I am a fan of UMP. Protein is a huge staple in building and maintaining my muscle size and growth. But my absolute favorite Beverly supplement is Lean Out, my go-to supplement when I start my cutting phase.

What would you say to someone who has never heard of Beverly supplements? I advise reading reviews, researching the products you are interested in, and trying them one at a time to see how your body responds. If you have questions, Beverly International has good information about their products and how to use them right on the products page at beverlyinternational.com. Beverly is an extremely honest and transparent company with a no-BS approach. Another good tip is to read the No Nonsense Magazine. There is a plethora of information from other competitors on products they prefer and how to incorporate them into your daily routine.

Music: New school mixed with old school, but sometimes I enjoy the silence and the clanking of the weights.

Most Inspiring Book: Can't Hurt Me by David Goggins

Hobby or interests outside bodybuilding: Building my business and brand, photography, and traveling.

Words to live by: Always remember to have a Magnum Mentality - being resilient, adapting and overcoming obstacles, and having the impeccable will to accomplish goals.

I am the oldest of 4, born and raised in Long Island, NY, until the age of 13. My family then decided to move to Georgia. In high school, I played several sports. After high school, I joined the United States Air Force and retired after 20 years. While in the military, I found a love for fitness and personal training. In 2010 I competed in my 1st bodybuilding show, winning 1st in my class and Overall. After competing in several OCB competitions, I earned my pro card, became an OCB judge, then eventually became a show promoter with my wife. I competed in the 2017 Yorton Cup for the 1st time and enjoyed my experience, even though I did not place where I wanted. I reevaluated my diet and training and applied the necessary changes to bring a better package to the following year's stage. My strategy worked because I placed 2nd Overall for my category. I made more tweaks to my diet and training, took 1st Overall for 2019, and maintained that title through 2021.

During the 2020 covid break, I created a company with my wife called Body Shock Studios. Through extensive research in preparation for the new company, I've learned much more about the human body and how to stimulate the muscle to increase development and elevate my physique to new heights.

Contest Prep Plan

When prepping for a contest, my prep time may vary based on how much body fat and muscle I have gained in the off-season. I don't have a bulking season, but more of a building season. I want anyone reading this to understand that competing should be fun, not stressful, and lead to a healthy way of life. As an OCB Pro, I don't do it for the money but more for the love of the sport. Every day is going to be challenging. Still, I genuinely believe that my "Magnum Mentality" has led me to be the OCB Yorton Cup Men's Bodybuilding Champion two years back-to-back.

For a minimum of 2 months from the show day, I practice my posing for 30 minutes daily. In my experience, I have been on stage for 25-35 minutes during a contest, so posing practice is a must.

My wife plans my nutrition and cooks all of my food. I am simple and can eat the same thing daily with an occasional Mad Dog pizza from MOD on refeed days. Here is an example of my meal plan at about 10 weeks out.

Fast until 11 am or 12 pm

Meal 1:
Two 8-inch Kodiak pancakes with 1 tbsp of UMP and sugar-free chocolate chips, 4 whole eggs + 4 whites scrambled, and 6 slices of turkey bacon.

(Sub out pancakes every 2 days for 1 cup of steel oats or 3 slices of Ezekiel toast.)

Meal 2:
One Granny Smith apple, 2oz almonds, UMP protein shake

Meal 3:
10oz chicken breast, 2 cups couscous, 1 cup broccoli

Meal 4:
Four cups Kellogg's Almond Nut cereal, 2 cups almond milk

Post Training Protein shake (2 scoops UMP mixed in water)

Meal 5:
10oz salmon, 2 cups green beans, (8oz sweet potato on leg days only)

Meal 6:
(One hour before bed) Oikos Vanilla Yogurt,
¼ cup Granola, 1 tbsp UMP, 2oz blueberries

Day 1 - Legs
(Done with Body Shock's WB-EMS Suit at moderate contractions)
Walking Lunges 4x12
Lying Hamstring Curls 4x12
Barbell Squats 4x10-12
DB Bulgarian Split Squats 3x12
Barbell Hip Thrusts 3x10
Leg Extensions 3x15
DB Calf Raise 4x12

Day 2 - Chest
Pec Deck Machine 3x15
Incline Bench Press 4x12
Incline DB Flyes 4x10
DB Chest Press 3x12
Push Ups 3x25

Day 3 - Back
(Done with Body Shock's WB-EMS Suit at moderate contractions)
Pull Ups 4x12
Seated Cable Rows 4x12
Bent Over Barbell Row 4x10
Lat Pulldown 4x12
Straight Arm Pull Down w/ Rope 3x12 reps
Treadmill Walk 15 min

Day 4 Rest

Day 5 - Arms & Abs
(Done with Body Shock's WB-EMS Suit at moderate contractions)
Triceps V Bar Extensions 4x12
Skull Crushers 3x12
Close Grip Barbell Bench Press 3x12
Overhead Tricep Extensions 4x12
DB Bicep Curls 4x6-8
Preacher Curls 4x6-8

A Life In Bodybuilding: Natural Pro Bodybuilder, Prep Coach, Gym Owner, & Promoter

Age: 42

Occupation or Education: Gym Owner/ Personal Trainer, M Club Fit Transformation (two locations in Lexington, KY)

Family: Wife (married 21 years), no children, 1 dog (Oliver), 1 cat (Rooney)

Current Residence: Lexington, KY

Years training: 25 years

Height: 6’0"

Weight: Off Season 195, Contest 175

Favorite Bodybuilding Meal: Breakfast (Egg Whites, Oatmeal, Berries)

Favorite Supplements: UMP and Muscle Synergy

What would you recommend to someone who has never used Beverly supplements before? Definitely use UMP (all flavors are amazing)

Music: Praise and Worship

Most Inspiring Book: Bible

Hobbies or interests outside Bodybuilding: Motivational Speaking

Words to live by: "It's in your moments of Decision that your Destiny is shaped" ~Tony Robbins

Fitness, nutrition, and athletics have always been a passion of mine. Growing up as a kid from eastern Kentucky, I had a dream of becoming a professional bodybuilder. Even from a very young age, I always had a desire to exercise and eat healthy. I remember asking my dad at the age of 6 to teach me how to do push-ups and sit-ups. I can also recall always seeking healthy foods for my nutrition. I avoided sugary foods and only wanted to drink water. As I grew older, I became heavily involved in sports and recognized that training and proper nutrition had given me an advantage.

Career

Fast-forward several years; I graduated from Morehead State University with a degree in Exercise Science. I was excited to begin my career as a personal trainer. After gaining some experience, I learned that much more goes into this profession than writing workout programs and meal plans. I knew early on that effective workouts and meal plans alone were not the only secret to success. I had to find ways to keep my clients focused and motivated. I had to help them develop self-discipline and teach them its rewards. It does a client no good to have an effective program if they do not have the focus and self-discipline to follow through. I began to ask myself, what makes people successful? How can I implement proven success strategies with the many different personalities
I work with every day? I realized that I must first believe in them for my clients to succeed.

Keys to Success

It is vitally important that I instill a strong positive mental mindset in my clients. Here are the keys I use every day with them:

I must Believe in my client
I must Instill Discipline in my client
I must keep them focused
Have a specific Outcome in mind
Have an effective Action Plan (and adjust it accordingly)
Have a Deadline on when the goal is to be accomplished
Have the clients on a good supplement plan
Clients must surround themselves with a good supportive network of friends.

After seven years of personal training in local gyms, I decided to open my own business, which I originally called Transformation Personal Training. It's still going strong eleven years later. It's now named M Club Fit Transformation. I feel very privileged and honored to have worked with each client. Not only have I had the benefit of helping them achieve their goals, but each of them has helped me in more ways than they will ever know.

Bodybuilding Career

In March of 2006, I competed as a bodybuilder for the first time. I won the open middleweight weight class at that show, and I was hooked ever since. I fell in love with the sport. I continuously wanted to train and compete. I have now competed in over 25 shows with 15 class titles, earning my NGA pro card in 2014. I currently have four pro show wins. Because of my passion for natural bodybuilding, I couldn't help but share that passion with others. So in May of 2013, I promoted the state's first natural bodybuilding contest as a non-sanctioned event. I sanctioned the show with the National Gym Association (NGA) the following year. I am now the NGA state chairman for Kentucky. I promote two Natural Bodybuilding shows a year, the NGA Pro/Am Kentucky Natural Classic held every April in Lexington, Ky, and the NGA Pro/Am Bluegrass Bodybuilding Championships held every September in Lexington, Ky.

As a promoter and coach, it's important that I teach the true value of bodybuilding. Bodybuilding is so much more than just standing on stage. It is about who you become in the process. To become an elite competitor, one must develop character, discipline, and focus. Once this process is mastered, the same success principles can be utilized in any area of life.

Breakfast
1 cup liquid egg whites, ¹⁄₂ cup of oatmeal (measured before cooking), ¹⁄₂ cup blueberries
Calories: 392 - Protein: 37g - Carbs: 43g - Fats: 11g

Snack #1
16 almonds, 1 grapefruit
Calories: 185 - Protein: 6g - Carbs: 22g - Fat: 10g

Lunch
8oz of Tilapia, ¹⁄₂ cup Quinoa, 1 cup broccoli Calories: 337 - Protein: 45g - Carbs: 28g - Fat: 6g

Snack #2
2 Scoops Muscle Provider, ¹⁄₂ tbsp peanut butter, 2 rice cakes
Calories: 337 - Protein: 46g - Carbs: 24g - Fat: 5g

Dinner
8oz chicken, 6oz sweet potato, 10 asparagus spears
Calories: 425 - Protein: 57g - Carbs: 28g - Fat: 6g

Snack #3
2 scoops Ultimate Muscle Protein (UMP)
Calories: 250 - Protein: 43g - Carbs: 4g - Fat: 7g

Daily totals
Calories: 1,916 - Protein: 231g - Carbs: 155g - Fats: 45g
Drink 1-gallon water daily

Cardio

Three days for 25 minutes

Chest and Triceps (Monday/Thursday)
Barbell Bench Press 5x5
Incline Press 3x10
Dumbell Flye 3x10
Cable Cross-Overs 3x10
Dips 3x10
Triceps Pressdown 3x10
Skull Crusher 3x10
Dumbell Triceps Extensions 3x10
Bench Dips 3x20

Back and Biceps (Tuesday/Friday)
Pull-ups (3 sets to failure)
Lat Pulldown 3x10
Low Row 3x10
1-Arm Dumbell Row 3x10
Hyperextension 3x15
Barbell Curl 3x10
Alternating Dumbell Curl 3x10
Cable Curl 3x10

Legs and Shoulders (Wednesday/Saturday)
Squat 5x10
Leg Press 3x10
DB Walking Lunges 3x20 steps
Romanian Deadlift 3x10
Leg Extension 3x10
Leg Curl 3x10
DB Shoulder Press 3x10
DB Rear Delt Flye 3x15
DB Lateral Raise 3x15

Abs
Six sets of 30 reps of floor crunches/ or any abdominal exercise of my choice after each workout.

In Closing

I have earned a lot of titles - gym owner, competitive bodybuilder for 15 years and counting, show promoter, contest prep coach, and NGA state chairman. I have worked with many people in the fitness and bodybuilding industry, and it is an honor to have a part in the success of so many people. I must say Beverly International has always been a major contributor to my success and the success of my clients. I have always advised my clients to use Beverly International because they are the best quality supplements on the market. They have stood the test of time!

New Men’s Physique Division Was My Ticket To The Stage

Age: 37

Occupation or Education: Personal Trainer, Quality Control Specialist, BS exercise science, multiple certifications

Residence: Lexington, KY

Years training: 19

Height: 6'1"

Weight: 210 (off-season), 195-200 (contest)

Favorite Bodybuilding Meal: Grilled tilapia with grilled brussel sprouts

Favorite Supplements: Glutamine Select - before, during, and after training. Quadracarn - three times per day. UMP - my protein of choice, before bed and anytime I can’t get in a solid meal. ZMA 2000, and fish oils.

What would you recommend to someone who has never used Beverly supplements before: Glutamine Select is a must have, and UMP is the best protein supplement available. Most people don’t like the taste of protein supplements at first, not the case with UMP, it tastes amazing, no matter how you use it.

Music: Derek Trucks Band, or something about quantum physics

Most Inspiring Book: Heaven by Randy Alcorn

Hobby or interests: family, quantum physics, nutrition and meal planning

Words to live by: If you tell someone you will do something, do it. Always be the best you can possibly be and be very proud of that.

I’ve always been interested in athletics and competition. That’s probably just a part of growing up in Kentucky. it’s one of the unwritten rules. we tend to be very proud of our sports teams and will go down swinging in support of them. I played basketball and baseball growing up. I always tried to train my body to become better at sports. Running drills over and over until muscle memory could do them without any thought. it wasn’t really until college that I started learning about biomechanics and nutrition though. This was eye opening and I absorbed every piece of information like a sponge. I started to realize that not only could you become faster, and stronger, but you could actually take command of the way your body looks. This was all I needed to decide that exercise science was the path for me. I got my foot in the fitness industry managing and training at a gym in Campbellsville. This was the perfect place for me to start and develop my skills. My clientele has increased geometrically and I now train everyone from executives to competitive athletes.

Bodybuilding has always been a big interest for me. I always followed the big shows and went to the local contests. Until the addition of the Men’s Physique category though, I didn’t feel like I was cut out for the stage. The Men’s Physique category is all about aesthetics and stage presence. This was the perfect fit for me. at 6’1” I can compete at 195-200 lbs.

My Take on Men's Physique

Obviously to be a top physique guy, it’s necessary to be lean and have nice abs. Abs are crucial to the physique competitor. If you don’t have a clear six pack, chances are you probably won’t get much of a look from the judges. With that said, the most important part of the equation is the elusive “stage presence”. What exactly is stage presence? How can this be more important than your physique? Well to break it down in simple terms, stage presence is bringing a bit of electricity to the stage from the moment you walk on, until you hit the stage exit. It has a lot to do with being prepared with every detail of your performance. After that, I would say confidence is on top of the list. For me, that means practicing my walk, as well as going through my poses for weeks in preparation.

Pay attention to every angle as you are preparing yourself. Believe me, when you leave something to chance, it can go very wrong. It’s very important that your posing routine becomes muscle memory, while at the same time looking calm and confident. Another thing to consider, is the amount of time you are going to have in the spotlight, and total time being onstage.

My Training Philosophy

Training to be a physique competitor is similar to bodybuilding training, with a few exceptions. Obviously, overall mass is not the objective. It’s about having great symmetry and looking athletic. I prefer to keep my workouts to less than an hour and focus on higher intensity. Most of my focus is on compound movements and working through different rep ranges. I prefer to train antagonist muscle groups as well, for instance, chest and back, triceps and biceps. Research has shown this to be effective, and I like the way it feels. I train abs every workout as well. See below for an example of my training split:

Training

Chest / Back Day

Incline Dumbbell Press for 6
Barbell Incline Press for 12
Incline Fly for 20-25
Parallel Bar Dips to fail after all other sets are done as a finisher

Weighted Pullups for 6
Dumbbell Rows for 12
Seated Cable Row with Rope for 20-25
Straight Arm Pulldown to fail after all other sets are done as a finisher

Legs

Barbell squat for 6
Walking Lunges for 12 per side
Leg Wxtensions for 20-25

Single Leg Hamstring Curl for 8
Romanian Deadlift for 20-25
Standing Calf Raises for 75 total reps stop as necessary then begin as fast as possible
Seated Calf Raises for 75 total reps same idea

Arms

Weighted Dips for 6
Decline EZ Bar extensions for 12
Rope Pressdown for 20-25

Barbell Curl for 6
Incline Dumbbell Curl for 12
High Cable Curl for 20-25

Shoulders

Seated Barbell or Dumbbell Press for 6
Seated Lateral Raises for 12
Incline Lateral Raises for 25

Dumbbell Shrugs for 6
Barbell Shrugs for 20-25

Abs

Weighted Hanging Leg Raises for 12 or non weighted for 20 (alternate days)
Weighted Decline Russian Twist for 20 or non weighted for 40
Decline Crunch extending arms overhead

High Intensity Day

Always changes but a recent one is
5 sets of stair sprints (28 stairs per set)
50 kettlebell swings
50 Russian Twists with kettlebell
50 v ups with kettlebell

Take 1 minute rest

Then 4 sets stairs
40 everything else

1 minute rest

3 sets of stair, etc down to 1 set and 10 reps on all

Cardio

If your nutrition is put together properly and you follow the plan, you won’t need to do a significant amount of cardio. I do cardio five times per week for 30 minutes leading up to the last 3-4 weeks of my prep. Up to this point I only do cardio for general conditioning and to keep my heart strong. once the final weeks approach, 30 minutes of cardio first thing in the morning on an empty stomach is a staple. This is great for fat burning because your body turns straight to bodyfat for its energy source. I always use glutamine select before fasted cardio as a safeguard to keep from breaking down muscle tissue. i will add in a session at night before bed if I miss my morning session or when I need to burn that last little bit of bodyfat. I prefer to keep my heart rate around 120 for cardio. That level is perfect for me to burn fat without tapping into hard earned muscle. Other than that, my high intensity day workouts get the job done.

Final Tips About Men's Physique

The shorts you choose will be of paramount importance. Consider the fit as well as how they will look when you are tanned and under the stage lighting. Try to buy them as close to the show as possible. If you get them too early, they may not fit. Also consider having them sized to fit you.

Smile and have fun. The great thing about the physique division is everyone is eager to help everyone else. It’s a new category and we are still trying to define exactly where it is headed. So if you do everything you can to prepare yourself, you are a winner, even if you don’t place. Be proud of your hard work and learn from the experience. It’s really about the journey, not the final result.

Nutrition

Most physique guys fall into two categories. First, guys who were bigger and have to cut down to have the desired physique. I fell into this category. I was around 230 lbs when I first decided to get into physique. I normally will compete around 195. at first its really hard on the ego dropping all the weight and losing some hard earned mass. Once you get in shape though, you will look back at your former self and be amazed how much better you look and feel. The key for going from a bigger guy to a physique guy is strictly following the nutrition plan and doing a little more cardio. I rarely did more than 20 minutes of cardio 3 times per week before I decided to get into physique.

The other category is guys who have great abs and classic shape but need to fill out the chest, delts, and upper arms. It takes some time and a lot of dedication to get the full rounded look with muscle density. My advice for these guys is to work hard and make sure your nutrition is on point for optimum recovery. Make sure you are getting plenty of quality protein in your diet and don’t expect everything to happen overnight.

The key component of any physique program is the nutritional plan. I do my own nutrition and have a few tips that should help almost anyone interested in eating for health or for competition.

First, high quality supplements are extremely important. This is where I fully trust Beverly international. I simply do not trust a lot of the supplements on the market. Buy the best supplements you can afford, a low quality protein, glutamine, or omega just doesn’t give the same results.

Staying lean year round is important to a physique athlete, so my nutrition plan is high protein, low to very moderate carbs, and plenty of healthy fats. Try to consume most of your protein from organic lean sources, for example chicken, fish, turkey, lean beef. Yes, I believe “organic” is important. The last thing you want to introduce into your body is chemicals that were injected into non organic chicken, or beef. This is probably the single most important tip I have. The next thing to consider is a high quality fish oil. They have an impact on everything from fat burning, to helping control inflammation. Fish oils in conjunction with carnitine have a profound impact on our health as well as how we look and feel. I love Quadracarn. it has four different forms of carnitine, including acetyl-l-carnitine. it is shown to not only impact body composition, but brain function and serves as an antioxidant as well.

A typical day from my nutrition plan looks something like this:

Long Term Consistency Trumps Short Term Intensity

Age: 41

Occupation or Education: Physical Therapist; owner of The Impakt Lab

Current Residence: Cincinnati, OH

Years training: 23 years

Weight: 205-210 (Offseason), 185-190 (Contest)

Favorite Bodybuilding Meal: Steak, eggs, and sweet potatoes

Favorite Supplements: Muscle Synergy and the Super Pak

What Supplements would you recommend: Super Pak for everyone; Muscle Synergy for year-round muscle gain, and Up-Lift for a great stimulant-free pre-workout and pump

Music: Anything with a good beat

Favorite Book: Can't Hurt Me - David Goggins

Hobbies and interests: Camping and hiking with my wife and daughters all over the USA; coaching my daughters' lacrosse, soccer and basketball teams

Words to work out by: The pain of being legendary is less than the pain of being ordinary. If you don't have enough discipline to beat the alarm clock, how are you going to beat everything else in life?

Instagram: @theimpaktlab

In the dresser in my room, I have a plaque that highlights the importance of perseverance. It is a word that is one of the fundamental principles in which I live my life. I have had this plaque since high school, over 20+ years ago. That's when I also decided to begin my career in bodybuilding and was introduced to Beverly International by my first prep coach Jeremiah Forster. Fast forward 20+ years later, countless amateur bodybuilding competitions, achievement of natural professional status, and now 10 professional bodybuilding shows won; Beverly has been with me all the way!

In 2018 after competing and running marathons simultaneously, I found out I had a severely torn cartilage leaking fluid, a stress fracture in my tibia, and a torn meniscus in my left knee. Surgery was strongly recommended, however being the stubborn physical therapist I am, I decided to do my own rehab and see how far I could get. Although the cartilage and meniscus will not heal, I rehabbed my knee to full strength and ROM and resumed bodybuilding training. In 2020 when the gyms shut down, I got back into running. Although my true passion is bodybuilding, running was another outlet to challenge myself physically and mentally. When you can make yourself do daily tasks that are uncomfortable and difficult, you will be more equipped to handle more difficult tasks when they arise. 2020 was a great example of this. I was not about to let it get the best of me. I joined a couple of virtual marathons and ran four consecutive half marathons in 4 weeks leading up to my 40th birthday. Given the aforementioned knee injury and my home base Gymbo's Personal Training and Fitness Center opening back up in the summer, it was time to get back to my true passion of bodybuilding!

The old saying goes, "If you do what you have always done, you will get what you have always got." I have been bodybuilding and competing for 20 years! This year I decided to try out a new bodybuilding split and venture outside my comfort zone. I have always been intrigued by the push/pull/legs split but wanted to make my own version. What I developed was an 8- day split. It would eventually shape out like this:

Legs: Quad focused
Pull: Upper back and bicep isolation
Push: Upper chest anterior and delt pressing movements with heavy triceps movements
Off
Back: Primarily posterior chain movements and rowing
Arms
Chest and shoulders: Isolation chest movements using multiple angles and a lateral delt head focus
Off

Example of my typical Chest and Shoulders - Day

Machine Flyes: 4x10
Flat Bench Press: 15,12,10,8
Incline Bench Flyes: 4x10
Hammer Strength Chest Press: 4x10
DB Laterals: 4x12
Standing Heavy Single Arm Laterals: 4x10
Alternating DB Front Raise: 4x10
Rotator Cuff External Rotation: 4x20

This layout allows for recovery between body parts and minimizes the overlap of muscle groups. Once I established the main framework, I then had to figure out a total volume for the end of the 8-day cycle by trial and error. If you are going to try this, I would suggest tracking your total reps and sets to find your maximum recoverable volume for the 8-day cycle.

The next step was a good supplement regimen to aid recovery while building muscle. I primarily worked out in the morning. Depending on the day, I would start with coffee and Muscle Synergy to get a good pump in the morning. I typically drink 2 scoops of Muscle Synergy 3x/day. If working out later in the morning, I would drink two scoops of Up-Lift before my workouts. I began taking 2 Ultra 40's 3x/day with meals. I also take a Super Pak and 3 ZMA 200 before bed.

My first show of the year was the PNBA Phillip Ricardo Legends Classic in Virginia. I used the same split that I laid out above but decided to try a different approach to cardio. To get ready for competition in the past, I would train, do "traditional" cardio, and not much else in terms of physical activity the rest of the day! In prep, as our calories decrease, so does our natural activity. Our bodies are smart and always find a way to auto-regulate to conserve energy when they are in a deficit. First, I looked back on data from my Apple Watch to see what my average step count was for the previous two months at maintenance calories. Once I began prep, I decided to add 2000 steps to my current average step count. This would combat the natural decreased activity levels to ensure that I continued my current activity and added additional activity. I decided to use this approach instead of "traditional" cardio to the first show and see what would happen!

I eat clean year-round and never get too far out of shape. When I prep for a show, I may change the ratio of macronutrients but never exclude a specific macronutrient!

Well as it turned out, my new approach was a success. I placed first in the Pro Classic Physique division, achieving my 9th professional win! The next show was promoted by Josh Miller, the NGA Bluegrass Championships. This show was 8 weeks later, so it would give me some time to experiment with new ideas again. I always tell my prep clients that I practice new ideas on myself first, so it's on me and not them if I mess up!

Since my conditioning was where I wanted it to be, I maintained my step count for the prep duration. No additional cardio was necessary! I was really enjoying the new workout split, so no changes were needed in this area either. I made sure to continue training as heavy as possible and maintain my workout volume. I am a strong proponent of going as heavy as possible with good form leading up to a show to best maintain your hard-earned muscle.

The next step in the process was to experiment with weekly refeeds. This was an excellent opportunity not only to replenish glycogen but a chance to see how my body would respond and look with additional carbohydrates. My refeeds were in the form of a carbohydrate bump only, with a slight decrease in protein and fats to keep the calories under control. I would refeed with an addition of a 50-75% increase in carbs from the usual daily average. I practiced single-day refeeds and two-day refeeds as I became closer to the show date to see how I would respond. I found that I looked the best on the 4th day after a 2-day refeed! So day 1 and 2 refeed, day 3 baseline macros, and I would look my best day 4. I used this approach to compete in the NGA Bluegrass Classic, placing first in the Pro Classic Physique division - my tenth Professional career win! Being that it was close to home, my wife, daughters, parents, training partners, and gym family were all there in attendance to cheer me on and make it a wonderful and memorable experience.

Over the past 20+ years, I have been blessed with a great support system at home from my wife, children, and family. I also had great training partners, friends, and a great gym to train and work. Along with the support of family and friends, Beverly has been the backbone of my training program throughout my entire career in natural bodybuilding! Long-term consistency of good family, friends, support, and Beverly International supplementation trumps short-term intensity every day or the week!

Overcoming Death to Make My Bodybuilding Dreams Come True

I'm a straight-talker, and I can honestly say that my life has been guided by bodybuilding. I started bodybuilding back in 1998 after taking a job at a reputable tree company. I had always been small and skinny. Yet my new job required me to climb and cut down trees. Often, I needed to trim limbs very close to electric power lines. The tools were heavy. I needed to be much stronger to do my job well. I wanted to succeed, and bodybuilding provided the best answer to gaining the size, strength, and endurance I needed to gain the respect of my crew and management.

The tools got heavier as the demands of my job grew. A big part of it was cutting logs in hurricane-stricken states. Not only was upper-body strength required, but I also needed to improve my leg strength which is essential for a climbing arborist. I had begun a weight training program and was making progress, but not enough. After nearly a year, my weight stood at 135lbs. Then I added Beverly International supplements to my regimen. A daily intake of Beverly proteins, Creatine Select and Glutamine Select, increased my weight to 150lbs in six months. That's when I fell in love with bodybuilding, and it became my life's passion. Despite my extremely physically demanding job, I was going to the gym 6-7 days a week for two hours at a time. I began to prepare for my first bodybuilding contest.

In 2008, my life changed dramatically. I was critically injured one day while pulling the top of a tree over. As I best recollect, the top snagged in a second tree beside it and caused the top I was holding to pop free and fall onto the wire that I was pulling it away from. Twelve thousand five hundred volts went through my left arm, down through my chest cavity, and exited through my left leg, killing me instantly. My circulatory system shut down. The weight of the top of the tree was heavy enough to go through the wire and break the current, which allowed me to let go. Now lifeless and hanging in the tree, my coworkers brought me down in an aerial rescue. My crew started CPR. I was revived over life-flight to Cleveland Metrohealth Medical Center.

Although electrocution on the job postponed my bodybuilding dream, it was not ended. I remember while in the hospital staring at the EKG machine and trying to ignore the fears of losing my sport. I was unable to move my arm. My ribs were fractured due to the CPR the paramedics performed to revive me to life. When a person is electrocuted, it cooks a person from the inside out like a hotdog. My heart had been traumatized, and the doctors speculated that I would never be able to use my left arm correctly or at full strength ever again. They called it rehab, but I saw rehabilitation as my road back to bodybuilding.

I would repeat to myself, "I will not let my dream die, I will not" during every therapy session. Doctors gave me a small EKG device that was hooked to my belt. My injury left me with a heart murmur, bradycardia and my heart would frighteningly misfire, causing mini heart attacks. Yet, I persevered as any died in the wool bodybuilder would. Through encouragement and grit, my arm began to work correctly. I left the hospital and therapy sessions with enough progress that I was able to get myself back in the gym.

I wanted my bodybuilding back. I wouldn't listen to anyone who remarked I shouldn't or couldn't do it again. My arm wasn't 100%. (I still have a small amount of muscle deformation on my left arm where the electricity entered my body as a reminder of that time.) I decided to go all out on a complete nutrition regimen and daily workout program. I took Beverly's Glutamine Select to speed recovery and reduce muscle soreness, while Creatine Select increased my strength, power, speed, and stamina. I stacked those two products with UMP protein to support the muscle rebuilding process and gradually regained my lost muscle.

Ten years after my accident, my heart had finally healed itself, and I was able to stop taking all the prescription medication that followed my injury. I was ready to compete in bodybuilding. Doctors and therapists were amazed, but I did it. Now at the age of 44, I entered my first bodybuilding competition. I signed up for the 2021 Northcoast Championships weighing 182lbs. As the competition grew closer, I leaned out. I added Lean Out to my UMP, Creatine Select, and Glutamine Select stack for pre-contest preparation. If someone wants to compete, Lean Out is a must for a cutting diet.

I cut my weight to 164lbs and entered nine events doing novice, open, and masters in bodybuilding, classic physique, and men's physique as a welter-weight. I medaled four times. Frankly, I almost cried, knowing what I'd overcome and trained so hard for. My road to these medals took over 20 years, but I never lost my passion for bodybuilding.

Bodybuilding still helps me be a maniac at tree-work. But this one competition isn't enough. Joe Toth, a former Mr. Ohio and 3X powerlifting champ, is going to coach me. My goal now is to become a pro. I will never give up on this dream and will come out blasting, bigger, stronger, and better than ever!

Supplements

These are the Beverly Products I recommend:

UMP Protein: This is a 90% milk protein isolate obtained from fresh grade
A skim milk. It has a ratio of 80/20 Casein to Whey. That is your fast and your slow-digesting proteins. It is also fortified with Arginine, Glutamine, and BCAA's. That's known as the critical cluster. It is also low in fat and carbs. UMP causes no gas or bloating.

Creatine Select: Promotes strength, power, speed, and stamina. It also promotes muscle building and preservation. Creatine Select is a proven form of creatine plus essential phosphates, electrolytes, and beta-alanine.

Glutamine Select: Helps reduce soreness, quicken recovery, and keep you hydrated. It contains 8000mg total of pharmaceutical Grade L-Glutamine and BCAA's in the same doses shown to enhance lean muscle and strength.

Lean Out: Helps with fat loss and overall wellness. Lean Out contains lipotropics and L-Carnitine, which help transport stored fat to the muscle to burn it as fuel. It can also reduce the urge to overeat and improve carbohydrate tolerance.

My Unique Training and 3-Phase Nutrition Plans

Age: 29

Occupation or Education: Personal Development / Strength and Conditioning Coach

Residence: McKinney, TX

Years training: 11 years

Height: 5'11" (but who's counting right?)

Weight: 205-210 all seasons

Favorite Bodybuilding Meal: Steak and eggs

Favorite Supplements: I’ve always been a HUGE fan of Beverly’s UMP (Ultimate Muscle Protein). First and foremost, the taste is impeccable. Second, I call it my pocketknife protein because it can be utilized in many situations. The 80:20 blend of casein to whey makes it perfect for staving off hunger. I like to use the strawberry flavor for breakfast with my oats. It’s also great before bed.

What would you recommend to someone who has never used Beverly supplements before: I’m telling you, you will not find a better tasting protein. That for me alone is a deal breaker, but then you throw in the fact that it mixes well and is easily digested. Game changer.

Music: You can catch me vibing to a little country during my dynamic warmups, a little hip hop as the workout starts to ramp up. Then during the big boy lifts, I like to get my heavy metal on!

Most Inspiring Book: Hands down Atomic Habits by James Clear. This book has changed the way I live my life.

Hobby or interests outside bodybuilding: Outside of the gym you can catch me reading some sort of personal development book, watching something nerdy like Star Wars, or having game night with my friends. I’m ULTRA competitive.

Words to live by: "As iron sharpens iron, so one man sharpens another.” – Proverbs 27:17

My name is Keanu, and I'm absolutely obsessed with all aspects of personal development. I've always been intrigued with what makes a high performer a "high performer" (CEOs, billionaires, bodybuilders), so I've made it my life's work to study, emulate, and execute on my findings. I think a huge reason for this is my love for what's called The Hero's Journey. The Hero's Journey is essentially the story of a hero who goes on an adventure, learns a lesson, wins a victory with that newfound knowledge, and then returns home transformed. Examples of this include Luke Skywalker, Frodo Baggins, and Harry Potter in their respective movies.

But WE are the hero in OUR story, all capable of accomplishing great things. Still, those things can only come to fruition through discipline, consistency, grit, mental fortitude, and most importantly, accountability. Even the greatest of heroes' fiction or non-fiction didn't get to those great heights on their own.

How did you get started lifting?
I started lifting because of high school sports, and once I saw the results, I couldn't stop.

Did you have any problems starting out that other readers might relate to?
My greatest struggle when I was starting out was hip mobility and muscle imbalances.

Did you try anything that didn't work?
I was just powering through my workouts without any thought to what might be causing my problems. Mostly because I was 15 and had never given flexibility any attention unless I was in P.E. class, and I had never heard of muscle imbalance.

Tell what you did to solve the problem.
When I became 18, I had acquired my first training mentor (shout out Eain Brooks, love you brother); unbeknownst to him, I would hang on to every word he said.
I would stand within hearing range of him training clients, specifically this one client named Tina who had proprioceptive issues. He spoke one day about fixing imbalances and how addressing those issues would help her move her body in synergy. I started prioritizing stretching in my daily life and incorporating some of the stability work I saw Eain do with Tina in my workouts. Before I knew it, my strength and power shot up exponentially. My back squat shot up from 315x10 to 365x10, and my vertical jump went from 32" to 36" all in a 4–6-month period.

Nutrition

My approach to nutrition is similar to my approach to training. I get the best results with periodization.

Phase 1: I start with what I like to call Metabolic Priming, getting my body back to homeostasis. During this phase, my goal is to get my body back into balance while working on different breathing techniques and meditations to reduce stress.

I start by calculating my basal metabolic rate (BMR), or the calories your body burns by simply being alive using this formula.

For men: BMR = 10W + 6.25H - 5A + 5

For women: BMR 10W + 6.25H - 5A –161

W is body weight in kg, H is body height in cm, A is age in years.

I then take this BMR result and multiply it depending on my activity level:

For example, my BMR is, (955) + (1,135) – (145) + 5 = 1,940. I then multiply it by 1.725 because I would consider myself “very active” at the moment. I get a total of 3,347 calories per day. My goal now becomes to eat 3,347 calories of quality foods (regardless of macros) each day.

Phase 2: Depending on my goal, I call it either the Performance or Aesthetic phase. This phase has three subcategories, Performance, Muscle Building, or Fat Loss.

If my goal is to Perform at a particular event, let’s say a CrossFit competition, I would add 250 - 500 calories steadily, eventually reaching a total of 3,847. I then divide those calories into 50% carbohydrates, 25% proteins, 25% fats.

If my goal is to build muscle, I would slowly add 100 – 350 calories for a total of 3,697. I would then divide those calories into 40% carbohydrates, 30% proteins, 30% fats.

If my goal is to lose fat, I would slowly begin taking away 100 – 500 calories over time, until I hit my 2847 calorie mark. My macro breakdown for fat loss would be 40% carbohydrates, 40% proteins, 20% fats.

Phase 3: Once the event is over in the case of performance or my metabolism has finally hit its peak for fat loss or needs a temporary break from the number of calories required to build muscle, I will then move into what's called the Lifestyle Phase.

Essentially the Lifestyle Phase is keeping the results I have acquired from the previous phase while slowly either reducing or increasing calories back to what would now be considered my new "maintenance." I allow myself to "live a little during this third phase." I will have a drink here and there with my friends or indulge in an extra cheat day if I feel like it. When I'm close to maintenance again, I then start over with priming my metabolism for Phase 1.

For easy tracking of food and macros I recommend the “MyFitnessPal” app.

Training

Lower Body Day

Lower Body Barbell Complex (Each exercise is performed back-to-back, try not to rest until completed) 3 rounds of 10 reps each, 2-minute rest between rounds. Choose a weight you can comfortably use to complete ten reps of Good Mornings. This weight will be used for each exercise.

Back Squat
Good Mornings
Romanian Deadlift
Deadlift

Lower Body Super Set 4 sets of 15, 12, 8, 5 reps, go heavy on the sets of 8 and 5 reps

Single-Leg Leg Press 15, 12, 8, 5 for each leg
Split Squat 15, 12, 8, 5 each leg

Dumbbell Walking Lunge 20, 15, 10, 5 each leg
Squat Jump 100 Reps, and you're done.

Upper Body Day

Alternate Pullup and Push-up
Pullup 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Push-up 20, 18, 16, 14, 12, 10, 8, 6, 4, 2

Upper Body Super Set 4 sets each

Single Arm Dumbbell Chest Press 12, 10, 8, 6
Single Arm Dumbbell Bent Over Row 12, 10, 8, 6

Upper Body Super Set 4 sets each

Barbell or E.Z. Bar 21's 21 Total Reps, 7 are from the bottom to halfway up, 7 are from the top of the curl position to halfway down, and the last 7 are full curls
(that's one set!)

Triceps Press Down As many reps as possible.
(Choose a weight you think you can get at least 15 - 20 reps with, and don't adjust unless it's to go up in weight.)

I imagine for most readers, these rep ranges and volume are out of line with what you would typically do, and that is EXACTLY why I encourage you to try it. Enjoy your pump.

Lifetime Bodybuilder

Age: 38

Occupation: Owner of Heritage Park Fitness, in Harker Heights, TX.

Education: BS in Early Childhood Development

Family: Children: two boys, Isiah 13, and Deandre 19

Residence: Harker Heights, TX

Years training: 19 years

Height: 6'

Weight: 256 (off-season), 245 (contest)

Favorite Bodybuilding Meal: Steak, rice, and salad

What would you recommend to someone who has never used Beverly supplements before: I would let him or her know that they are excellent products. I have been using them since 1999 and trust what they are supposed to do for me, my body, as well as my bodybuilding career.

Music: Kendrick Lamar, Jay Z, Metallica, Rage, Public Enemy, Lil Wayne, Jimi Hendrix, Five Finger Death Punch, Snoop Dogg, Kanye West, and Drake.

Hobby or interests outside bodybuilding: I am truly a gym rat at heart, but I do enjoy riding my Hyabusa.

Words to live by: When you go through hardship and decide not to surrender, that is strength.

Website: www.facebook.com/michaelallensheppard

I have been a competitor my entire life. From sports in high school, to college basketball, I wanted to be the best I could be. When I found bodybuilding, I fell in love.

My first bodybuilding competition was in Guam (1997). I didn’t know much about competing, but I had been training for about 5 years. The gym owner talked me into it and I was good enough to win the heavyweight division that night.

Two years later, I moved to Ft. Hood, TX and started working out on post in the same gym where Johnny Jackson once trained. At one of the shows there, I noticed the overall winner talking to a Beverly International representative named Richard Dougherty. I approached Richard and expressed interest in get-ting some diet and supplement help for the upcoming Lackland Classic (1999). Richard invited me down to his store where he taught me all about Beverly International products. Having learned the difference between BI and the other brands, I have been using BI ever since.

I dieted for 12 weeks starting at 220lbs. Contest day I was very nervous, but leaner than I had ever been in my life. I won the 198lb class and also took the overall title. After that win I was hooked, I did the 2000 Southwest Natural and took the heavyweight class. I also did the Texas State and took 5th. I was just not as seasoned as the guys competing at the state show. In 2001, I took second at the Heart of Texas competition, and third at the Texas State. I was moving forward, but I still had a lot to learn and improvements to make. More and more I saw that it is as much about symmetry and the “X-Factor” than just size and definition. I needed to bring my legs up to match my upper body.

I took 4 years off from competition to build more size in my legs and improve my proportions. I used two main strength movements for legs. Every leg day, I’d start with heavy squats and then follow them with heavy dead lifts. I know it’s not com-mon to do squats and deads in the same workout, but it worked for me and my legs grew.

I finally decided to get back on stage in 2006 and pursue my pro card with the NGA. This competition prep was the toughest yet because my sons’ mom was overseas. I was trying to run a business, train and diet for the show, and play both parents at the same time. I was in and out of fast food restaurants while trying to stay on a diet plan of some sort. At the John Colby Classic (2006) I weighed 205 and got a close second. My Beverly supplement plan was on track, but not my diet. I just wasn’t eating right. The following year my sons’ mom was home and I was able to go for my pro card again. I did the John Colby Classic again and this time won first place and took the Overall at 212lbs. I won my NGA pro card that night. At this point my friend wanted to shoot a documentary about my prep and we put a few videos online. (Google: “Mike Sheppard the Natural on you tube” to view them).

hen headed to the big NPC shows in 2011. My official comeback was at the 2011 Adela Garcia Classic where I took the overall. I felt like I kept getting better and better so I went to the Branch Warren and took a close second, then headed to the Europa and took second again. While traveling to the show I got lost the night before weigh-ins. I didn’t get checked in until 3am. Thank goodness I had my Beverly International shakes in the car. My contest weight was now up to 219.

I did the 2012 Branch Warren in Houston as a prep show for the USA’s. I did not put full attention to my prep due to work, meetings, and travel. But, I ended up taking second place to Steven Frasier. I was looking forward to a rematch with Steven at the USA’s in July.

I arrived in Vegas on Sunday night. For the week leading up to the show I ate 5 solid food meals each day and added 4 Ultra 40’s with every meal. I got tighter and tighter as I followed my supplement program which I’ve notated below. The USA was the biggest show I had ever been to in my life. 500 competitors and 40 of them were in my weight class. I was very nervous, but knew I was at my best for this show.

I was second to last to go out on stage and I had nothing to warm up with. So I looked up and saw a beam going across the ceiling. (Anyone who knows me knows that I love doing pull-ups.) I jumped straight up and started doing pull-ups. My fellow competitors were shaking their heads as they watched me doing one pull-up after an-other. You can tell by my smile on stage that I was happy to be there and for the experience. Now I know what’s next and what they are looking for. And as a footnote, Steven Frasier, remember him, the guy who beat me at the Branch Warren, he won the overall and got his IFBB pro card.

I had a few adjustments to make for the 2012 season. My supplement plan was rock solid, but I needed stricter off-season nutrition. I also needed to continue to build up my legs while backing off a little on upper body. I trained legs heavy twice a week. Although I like to stay strong, I know there is no award for strongest legs so I had to work on shape as well. I had to figure out how to balance the two. (See more about this in my training schedule.)

New challenges are ahead for me. I am in the Super Heavyweight category now and am up against a lot of people that natural bodybuilders typically just don’t go after. But I have goals. I want to win the Branch Warren. Taking second there twice is not good enough for me. I would love to qualify and compete at the Master’s Olympia. I know that I have not yet reached my best possible condition. This year I will work harder, I will perfect and tweak what needs to be done. I won’t stop. I’m hooked on Beverly International, on training and on bodybuilding competition. I’ve been a lifetime competitor, and that will never end.

Contest Diet

First and foremost let me say that nutrition is the hardest part of all of this for me. I look at dieting kind of like Lent. For about 40 days I must take things out of my diet that are impure and will harm me in the long run.

MEAL #1
1 cup oatmeal, 1 scoop vanilla UMP with 1 tbsp flax oil, Splenda brown sugar, and dried cranberries. (Occasionally I use one of the recipes from BI’s website for Protein Pancakes/ Shakes).

MEAL #2
2 scoops UMP (Pre Workout).

MEAL #3
2 scoops Muscle Provider (Post Workout).

MEAL #4
10oz chicken or shrimp; 4 cups vegetables; 1 cup rice.

MEAL #5
1 scoop UMP protein somewhere in the afternoon normally gets added in because I am so hungry.

MEAL #6
8oz lean meat; 2 cups vegetables; 1 cup rice.

MEAL #7
10oz lean meat; 2 cups vegetables; 1 cup rice.

MEAL 7 ON MONDAY AND THURSDAY HIGH CARB DAYS: 1½ cups cooked rice, 10oz sweet potato, medium banana, 1 cup vegetables, 1 tbsp. butter at the end of the day.

Training Schedule

Monday/Thursday: Back and Chest

Tuesday/Friday: Shoulders, Bi’s and Tri’s

Wednesday/Sunday: Legs

Saturday: Off (typically)

Major body parts are trained in the morning; every evening I head back into the gym and do a small muscle group workout (20-30 minutes of Dips, Pull-ups, Abs, and Calves), practice my posing, and then do 45-60 minutes of cardio.

Presentation Tips

A basketball player practices year round, on or off-season. He never stops practicing. So, like a basketball player, I never stop. I train year round, and at 12 weeks out I kick my posing practice into high gear, holding each pose harder and holding it for progressively longer periods of time. I spend 15-20 minutes each evening working on my mandatory poses. Monitoring your posing year round really helps me identify areas where I need improvement. As the event grows closer, posing becomes more exciting than working out. That’s when I can really see how I’ve progressed from competition to competition.

Cardio

Two weeks out from every competition I love to put myself through “Hell Week” as I call it. It’s an 8-day week program. I use the stepper and add 5 minutes every day. The first day, I begin at 65 minutes and I end at 99 minutes (since my steppers don’t go to 100). The last day makes everything else seem so easy. Good luck and Godspeed. (Tip: Have really good music with you.)

Becoming a Fitness Model: My Dream Becomes a Reality

Age: 26

Occupation or Education: Personal Trainer / Professional Model

Family: Extremely fortunate to have a mother, father and older brother whom I am extremely close with and who have always supported me in my aspirations and in following my dreams

Residence: Manhattan, NY

Years training: 8 years

Height: 6'

Weight: 193 (off-season), 191 (contest. Live by rule of thumb of not having an "off season")

Favorite Bodybuilding Meal: grilled chicken, egg whites, brown rice, black beans, avocado, hot sauce, spinach. Put it all in a big bowl and mix it up. Hmm, hmm good!

What would you recommend to someone who has never used BI supplements before: I would recommend Muscle Synergy! By far the most effective supplement I’ve ever taken.

Hobby or interests: I am originally from upstate NY and I love the out-doors and hiking.

Words to live by: "Always stay strong and on point, you never know who you are inspiring"

Most inspiring book: Power of Now by Eckhart Tolle

I wanted to learn more about how Brian did it, so my next move was to get my hands on more of the BI No Nonsense mags and newsletters. I read them cover to cover and started applying what I learned. I experi-mented with the various nutrition and train-ing plans, searching for the best plan to put me on the fast track to success.

And it worked!

My photos first appeared in Exercise for Men. More modeling jobs followed includ-ing Men’s Fitness, Muscle and Fitness, Nike and Under Armour, and the most recent, the front cover of Physique Magazine.
Now, I’ve turned my focus and discipline to a new challenge - competition. Preparing for physique competitions will push me out of my comfort zone and be a new challenge for me to pursue. If you’d like to follow along with me, here is my preparation outline.

Meal Plan / Supplement Schedule Regimen: A Winning Strategy

As an all-natural competitor, supplementation is crucial. Having a quality brand like Beverly International in my corner gives me a winning strategy. My basic approach for competing is the same as prepping for a photo shoot. My arsenal of BI products provided me continuous winning results year after year. Here is the regimen I follow for the weeks leading up to a photo shoot or competition. I believe that this is a great plan for anyone who wants to lean out and build muscle at the same time. Why don’t you give it a try?

(7:30AM) PRE-WORKOUT SUPPLEMENT STACK

2 scoops Glutamine Select, 1 scoop Muscle Synergy powder, 5 tablets Density, 2 scoops Up-Lift

(I take my Pre-Workout stack first thing in the morning on an empty stomach and then head directly to the gym. Muscle Synergy helps give me explosive power and awesome pumps. In addition, the therapeutic dose of HMB in Muscle Synergy helps protect my muscles while training on an empty stomach. I take Up-Lift for energy throughout my workout. I sip an additional scoop of Glutamine Select during my workout to prevent catabolism and help spark the recovery process.)

(8:00am) WORKOUT

(9:30AM) POST-WORKOUT SHAKE AND SUPPLEMENTS

2 scoops Muscle Provider, 1 banana, 5 tablets Density, 1 Ultra C

(Post workout I use 2 scoops Muscle Provider for a fast digesting protein source, 1 Super Pak, 5 Density, and 1 more scoop of Muscle Synergy (for further recovery). Throughout the day I sip on Glutamine Select (2 scoops in my gallon water jug).

MEAL #1 (11:30AM)

12 egg whites, ½ cup oatmeal, 2 tbsp almond butter, 5 tips asparagus

(I take three Mass Aminos and three Ultra 40's with Meals #1-6. This helps ensure I meet my daily protein requirements and stay anabolic throughout the day.)

MEAL #2 (1:30PM)

2 scoops Ultimate Muscle Protein, 1 tbsp almond butter

MEAL #3 (3:30PM)

10 oz tilapia; ½ sweet potato; 1 cup spinach

MEAL #4 (5:30PM)

8oz lean red meat; 1 cup spinach or asparagus; 3 EFA Gold

MEAL #5 (7:30PM)

8oz grilled chicken breast; 1 cup spinach or asparagus; 3 EFA Gold

MEAL #6 (9:30PM)

2 scoops Ultimate Muscle Protein; 1 tbsp almond butter; 5 tablets Density

(For my last meal, I have two scoops of Ultimate Muscle Protein. UMP helps feed my muscles throughout the night with its slow release protein delivery system.)

PRIOR TO BED: 3 ZMA 2000

Kuch’s Oatmeal Delight

Here’s one of my favorite recipes: 2 scoops Ultimate Muscle Protein, ½ cup oatmeal, 2 tsp cinnamon, 1 tbsp. almond butter.

Cook oatmeal first, then mix in the remaining ingredients and you’re ready for a healthy, nutritious breakfast!

Continuous Journey

It has been an amazing journey, but one that has brought me tremendous pride and joy. At this juncture, I sincerely want to help others achieve a healthy and fit lifestyle. There are times you will be faced with obstacles, but my goal is to help you alleviate those times, the same way Beverly International did for me when I first started out.

WWW.KUCHFIT.COM - Personal training, health and fitness consultation to help all achieve their fitness goals.

Four Years Twenty Pounds of Muscle

In 2010 I competed in the amateur Universe. I followed the Beverly Contest Workshop Manual to a ‘T’ including taking precise measurements throughout using Beverly’s body fat spreadsheet. I also had lots of photos taken afterward, some purposely from not so flattering angles. I compiled all this data and sat down to analyze it. My thoughts preceding each off season are threefold. First, I look at the big picture, the mile high view to see the most glaring weaknesses in my physique. Secondly, I look in more detailed fashion to determine how those weaknesses are manifested; exactly where am I weak? Third, I create a plan to eliminate them. That’s it, I keep it very simple and go to work.

My analysis of the numbers and pictures told me the following: I needed more overall mass. In particular I needed more muscle in my back. And lastly, I needed to consume more calories to support those goals while following a routine revolving around big, basic movements. In essence, I needed to eat more while doing some power lifting with additional emphasis on back work. Sounds simple enough but…

The trouble is that I am very ectomorphic. If you aren’t familiar with the term it refers to bone structure and metabolism. Ectomorphs are naturally small boned people with fast metabolisms. Endomorphs are the opposite and mesomorphs are your genetic wonders who can gain muscle easily. I have gained a lot of muscle over the years but had hit a wall in terms of caloric consumption. If you have ever had to force feed yourself you know what I mean. It is nauseating and gets old really fast. Most folks are quick to say how lucky I am but that’s only because they have never experienced it. As a bodybuilder I have done both, I have crammed food down my throat in the off season and dieted for shows and I can tell you neither is a picnic. I just didn’t know how I was going to eat any more food on a consistent daily basis.

I needed to find a way to supply my body with additional calories, especially protein, without overly filling my belly or adding to my already extensive food prep. I searched the Beverly website for a day or two and pulled out my old No Nonsense magazines, flipping through hoping to find an article that might pertain to my plight. I found the solution by chance in the form of an old ad for Ultra 40 liver tabs. In that ad it said that by combining Ultra 40 and Mass aminos several times daily a person could gain up to five pounds of muscle yearly. Don’t get me wrong, I was no stranger to either prod-uct. However I had only used them religiously pre contest main-ly to stave off hunger between meals. The thought of using them extensively in the off season sounded really appealing. This way I wouldn’t be bloated and there was no food preparation involved. I don’t believe in doing anything half way so I planned to use 8 of each after each meal. I figured I was approaching my genetic limit so it would be twice as hard to gain that five pounds as for a normal person. What could it hurt? Even at that heightened intake it was cheaper than buying another thousand calories of food daily.

I also cranked up my consumption of the new Mass Maker Ultra. I admit that wasn’t really a conscious decision but just kind of happened because I really like the taste. I followed the meal plan I had in the past from Beverly designed for a 225+lb guy, with a few added calories. Here’s how it broke down:

Meal 1: 6 whole eggs, 8oz ground turkey or beef, small amount of cheese, salsa; 1 cup oatmeal, honey, almond butter and added one scoop of UMP, and some apple juice

Meal 2: 3 scoops of UMP or 4 scoops of Provosyn, 2 tablespoons of flax seed oil. I combined this with one scoop of Mass Maker Ultra and followed it with an apple.

Meal 3: 10oz ground turkey or beef (cooked amount); 1 cup lentils or rice and a large mixed salad with olive oil and balsamic vinegar.

Meal 4: Repeated Meal 2. Since this was usually my pre workout meal I would mix in two scoops of Mass Maker Ultra, sometimes three. I wish shaker cups were larger!

Post workout: I would immediately drink another 2-3 scoops of Mass Maker Ultra mixed in juice.

Meal 5: Basically this was a repeat of Meal 3. I often steamed the vegetables and made a large stir fry.

Meal 6: Protein pudding! 3 scoops of UMP, almond butter, honey and a cup of cottage cheese. I added apple juice or kefir and made it into an ice cream type consistency.

In addition to this I always had a Super Pak, Creatine Select, QuadraCarn and Lean Out, which I take in the off season for the cardiovascular benefits, not fat burning. I used two Multiple Enzymes, sometimes three, be-fore meals and used Up-Lift before every workout. I also used Muscle Synergy sporadically, probably every other month.

This did not constitute a change from my former eating habits. The change was from the Ultra 40 and Mass aminos. I took 8 of each before or after each meal and often during workouts. I went through thousands of those little gems. Since the diet was the same as before and this was the only addition I knew this would be a valid experiment to determine their merit. The frustrating part was how slowly it progressed; it is very easy to second guess yourself and want to try something else because the scale is barely moving. Even at the best rate of five pounds yearly it only breaks down to less than half a pound monthly! During those times I would re-mind myself to stay the course and give it a solid chance. Whether it is a meal plan or workout I believe you need to follow it precisely for at least six months before passing judgment. So I toiled on and faithfully observed the plan.

One quick note: I cannot stress enough the value of Beverly’s most economical supplement, the Multiple Enzyme Complex. In my experience ectomorphs like myself often do not secrete sufficient gastric enzymes to allow for the digestion of large quantities of food. This may be why their stomachs tell their brains that they are not hungry. Taking just a couple of these before a big meal makes the difference between being uncomfortably bloated for hours or feeling normal. Remember, it isn’t what you eat, it’s what you absorb that matters. Multiple Enzymes are an absolute must on a weight gaining diet.

I also keep logs in the off season though not as detailed. As I progressed through 2011-2014 I compared my body weight, strength levels and abdominal skin pinch measurement to those from previous off seasons. My body weight had not sky rocketed but was gradually climbing. My strength levels were higher and at a lower body weight than at previous personal bests. And my belly fat was considerably less. Overall I was carrying more lean mass at a lower body weight which brought me some mental comfort. I didn’t get too excited though as I knew that true gains could only be ascertained by comparing contest to contest, when all the fat had been stripped away. I eventually plateaued at 217 and decided it was time to solidify the gains I had made.

Training

Let’s step back and look at the training plan I followed in con-junction with this meal plan. As a competitive power lifter I have always favored strength oriented routines like the periodization plan detailed in an old NNN issue (“A 12 Week Training Cycle for Muscle Size and Strength”, No Nonsense Vol 12, #3). Any one is welcome to contact me for a spreadsheet copy of this excel-lent routine. I have used it many times with great success, gaining lean mass and strength steadily. I went through four full cycles of this then incurred an elbow injury requiring surgery. Rather than lay around and fatten up (or skinny up in my case) I decided to employ the Smolov squat routine since it required no upper body work whatsoever. I wouldn’t wish that program on my worst enemy but man, did it work. I put over 70lb on my best squat over the course of three months and found my upper body had responded as well; proof of the power of systemic growth exercises like the squat. After that I returned to the periodization plan for several more cycles. I was steadily growing and things were going well. Then I got greedy…

A Year Wasted

I became enthralled with a popular training method followed by many elite powerlifters. I thoroughly studied this unique and com-plex methodology and purchased quite a bit of new equipment in order to give the program my best shot. I desperately wanted this to work. I went for it for a full year. Then I compiled my data again and analyzed the results. A year wasted! At the end of the day my lifts had stalled and my lean mass hadn’t budged. And my target body part, the back, had suffered most! I couldn’t afford to lose any more time, I had to return to what worked FAST. So it was back to the periodization routine that had never failed me. The lesson I learned was to stick with what works.

Pre Contest Nutrition & Training

I continued with the Beverly periodization routine until the end of April, 2014. I wanted to compete in the fall and knew I would need to dedicate at least five months to the process. With my me-tabolism crash dieting is a major no-no. I have to go easy or I risk burning up whatever I may have built in the off season. Using the Beverly International Pre Contest Workshop manual as a guide here is what I formulated to bring me into top shape by October:

2 months of the 2 on, 1 off routine while following meal plan 1B.
2 months of the 4 on, 1 off routine while following meal plan 2B.
1 month of 3 on, 1 off routine while following meal plan 2C.

Note: If you are lucky enough to own the Pre Contest manual, you’ll find the nutrition plans referenced on pgs 15, 21, and 22. The training programs can be found on pgs 39-42. If you do not own the Pre Contest manual, you can still use the “Solutions” section of the BeverlyInternational.com website to access the plans. You’ll find the diets in the “Beverly Nutritional Programs” section:

Meal plans 1B and 2B are comparable to the “Gain Muscle and Lose Fat Plan”
Meal plan 1C corresponds to the “Male Bodybuilding Pre Contest Nutrition Plan”

The training programs are illustrated in the “Training” section under the heading PreContest Training Program.

The only change I made to the meal plans was the frequency of Carb Up meals. I know my metabolism pretty well and I know when it is telling me to eat. The meal plans called for Monday/Thursday Carb Up Meals but I added a third and often would have Saturday as a ‘free day’ where I would re-ally stuff in the calories. This wasn’t lack of discipline, this was twenty years of experience of listening to my body. At the end of the day (or the contest) it isn’t who deprived them-selves the most who wins, it’s who looks the best. And I knew that if I pushed it too hard too soon I would burn muscle.

I followed the workouts precisely. I added a pulley set up to my home gym so that I could do smaller moves like pushdowns and cable rows and even got a set of Power Block dumbbells for curls, laterals, etc. I kept an eye on my strength levels and pushed for PR’s up til the last month. On the days that I had more energy I would employ five sets of five on the big moves and supersets on the days I didn’t. I kept it very simple and just trained hard.

As for cardio, I didn’t do it. I am not a fan in general especially for ectomorphs like myself. I really proved this to myself in the off season. To go with the “elite” powerlifting training program that I mentioned earlier, I bought a sled, prowler, wheelbarrow and tire and performed the recommended HIIT workouts faith-fully. Like I said, if I sign up to do something I go all-in. And I watched my lifts drop as my frustration climbed. Maybe it works as a conditioning tool for some but in terms of fat loss for me I will take proper dieting over cardio any day.

Final Results

So the day of the contest, the WPAA Troy Alves Classic, finally rolled around and I won my class. A judge said I was the most conditioned guy in the whole show, a testament to Beverly’s con-test prep wisdom. Just as importantly, I had new measurements and photos to analyze. Here is the hard data from the day before the show in 2010 and again in 2014:

2010: 154.4 lb of lean mass, 8.6 lb of fat
2014: 175.9 lb of lean mass, 8.1 lb. of fat
Net result: 21.5 pounds of muscle gained, .5 lb. of fat lost

Now that is what I call progress! Since the training was largely the same as before (I even lost a year) and the meal plans were identical I can safely assume the difference was due to the addition of Ultra 40 and Mass Aminos. I felt this was a very valid study under controlled circumstances with minimal variables, at-testing to the worth of these products.

In my opinion an average of five pounds of muscle gained yearly for the average lifter is a best case scenario. The genetically gifted or chemically enhanced might scoff at these numbers but I am truly pleased. I highly recommend employing this tactic to anyone interested in gaining lean mass with minimal investment. I also feel they are key to maintaining that mass while dieting. To those who may shirk at the thought of ingesting so many pills daily, allow me to briefly toot my own horn: I suffer from dysphagia, a condition that causes difficulty swallowing and frequent choking. Therefore I must chew each and every one of these tablets. If you truly want progress you will find a way.

I am hardly the first person to discover the power of this combination nor am I the first to reap its benefits to this degree. I hope others will read this and decide to give it an honest try. As hard as we work in the weight room I feel that taking a few dozen of these pills daily is a minor inconvenience at most. Take 4 of the Ultra 40 and 4 of the Mass Aminos with each meal this off season and note the impact it has on your own physique. I believe you will be very pleased with the results.

PostScript

I was very pleased with my conditioning and knew that Beverly had contest prep down to a science. Boy was it nice to be working with a tried-and-true outfit instead the many self-proclaimed gurus in the area. I listened to the insanity that other competitors went through at the instruction of their local wizards and knew they had compromised their conditioning. I tried to keep to myself but eventually some fellow competitors asked about my own prep. When I told them how simply I had done things, like not even doing a ‘peak week’ they scoffed. However when my clothes came off a little later they were suddenly silent. Eventually they all asked me who I trained under and how much it cost. When I told them of Beverly’s free information and programs on their website, I thought they might cry! Again the moral here is to stick with what really works, in this case a company with nearly half a century’s experience working with thousands of bodybuilders. A company that cares about more than just their bottom line. What ‘team’ am I on? Beverly!!!

Never Give Up Never Give In

Age: 41

Family: Married to my beautiful wife, Susan for 7 years and two amazing boys, Braylon – 5 yr old and Aston – 1 yr old

Occupation: Owner of Elite Personal Training and Contest Prep

Current Residence: Union, KY

Years training (total): 26

Height: 5'1"

Weight: 212 (contest)

Favorite Bodybuilding Meal: There are quite a few! Jasmine rice, corn, organic rice cakes, grilled chicken, and Walden Farm’s Spicy BBQ. Mix it all up and enjoy!

Favorite Supplements: For my last contest I used Beverly’s Muscle Synergy, Fit Tabs, Glutamine Select, Multiple Enzyme, Energy Reserve, and UMP. All of these were used to give me added energy, help ensure no muscle loss, increase absorption of foods, and as far as the UMP- it gives me a great treat when my sweet tooth is calling!

What would you recommend to someone who has never used Beverly supplements before? Definitely UMP because it tastes killer. If you are trying to gain muscle then Ultra 40 and Mass Aminos, and Muscle Synergy for a great pump during training.

Hobbies outside of bodybuilding: I love to hang out with my wife and kids. It might not sound exciting but just being with them and having family time is the best. I also do an out of state fishing trip each year, usually in Florida. I love relaxing and being on the ocean!

Music: I listen to either Techno music while training or very relaxing and chill music when driving. Usually Pandora is on and gives great mixes for either.

Words to live by: Never give up. Never give in. You are never too old or beat up to reach your ultimate goals. Believe in yourself, have faith, Bust Your Butt and anything is possible!

My fitness journey has had a lot of ups and downs. Some amazing moments and some I’d like to forget. When I started training 25+ years ago I was a short chubby kid who was very self-conscious. I got into training to change the way I looked and improve my confidence. Life was good for the first 15 years. I made continual progress gaining nearly 60lbs of muscle over that time span. As I progressed, training and eating came to rule pretty much every minute of the day. I had some contest success with several class wins including the 2002 Mr. Ohio super heavyweight class. However, I was the big muscular guy who lacked that really dialed-in look needed to win the overall. I’d train like an animal and eat the same way. Prep was always tough for me because I couldn’t wait for it to be over so I could get back to heavy training and eating. No regrets though. Well that’s not 100% true. The old saying “If I knew then, what I know now…”, definitely comes into play. I ultimately paid the price for always training heavy no matter what my body was telling me.

Over the next 10 years I had 5 rotator cuff tears (some I tore twice), a re-attached bicep tendon, a partial pec tear, herniated disc, and many other minor injuries. I lost 30lbs of muscle. I suffered mentally as well with bouts of depression, sadness, and a loss of hope. My worst moments came after a surgeon told me to “find another sport” and recommended that I never train again. But I never gave up.

In January, 2013 I made a pact with myself to get down to a low bodyfat for my 40th birthday. By the end of June I had got-ten close to the 7% mark. Thoughts of competing started to resurface but I wasn’t sure if my body could do it again. I stayed at 7% or below for almost a year and in April, 2014 I pulled the contest trigger and committed 100%. I knew I wouldn’t have the same amount of mass as in the past, but my goal was to surpass my previous best condition by 10x's. I also was determined to enjoy the entire contest prep process (including all the ups and the downs) as it could be my last time on stage. I hooked up with friend and fellow prep coach, Jason Theobald of Scooby Prep, to make sure I got to the stage in my best condition ever. Here’s my final 15-week prep schedule. Remember, I was starting at 7% bodyfat and was already within striking distance.

Diet

Each week I’d follow my base diet (see below) for 5 days. I had a LOW DAY (usually on Sunday when I didn’t train) where I ate the same foods as the base diet, but cut the carb portions in half. I also had a refeed day. It was similar to my base diet but calories were raised to between 4300-4700, the carb portions were increased, and until 4 weeks out I could substitute some foods I really liked at a couple meals. For example, I had cereal post training as my carb source, a Chipotle burrito for another of my meals, and made Ezekiel pizzas with low sugar sauce, fat free cheese, pineapple, and mushrooms. I loved my refeed days!!

Here is an example of my base diet. I used a food scale to measure each portion so that we could make minor tweaks weekly, or sometimes even daily.

Upon Awakening: 2 scoops of Glutamine Select, 2 Energy Reserve, and a fat burner

30-35 min of fasted low intensity cardio each morning on a recumbent bike

Meal 1: 370 grams liquid egg whites, 3 pieces Ezekiel bread, 180 grams of blueberries, 1 organic brown rice cake, 5 grams natural peanut butter, Walden Farms maple syrup, 4 Fit Tabs

Meal 2: 82 grams UMP, 1 organic brown rice cake, 5 grams natural peanut butter

Meal 3: (pre workout) 220 grams grilled chicken, 220 grams jasmine rice, 80 grams sweet corn, 2 organic brown rice cakes, Walden Farms spicy BBQ sauce,

Pre workout supplements: 12-14 Muscle Synergy tablets, 2 Energy Reserve, 1 fat burner

During workout: 2 scoops Glutamine Select, beta alanine, citrulline malate, creatine (note: Beverly Creatine Select, Up-Lift, and Fast Up provide effective doses of beta alanine, citrulline malate, and creatine.)

Meal 4: (post workout) 90 grams cream of rice, 5 organic brown rice cakes, Walden Farms caramel sauce, 82 grams UMP

Meal 5: 82 grams UMP, 7 grams natural peanut butter

Meal 6: 210 grams grilled chicken, 1 can green beans

Snacks: Sugar-free Jello and more green beans if hungry which was every night

Training schedule

I trained 6 days a week for the shows. Usually Sundays were my off day. Since I had several surgeries and physical limitations I incorporated more moderate weight for my workouts. I kept intensity high and rest times to a minimum. I’m a huge believer in slowing the movement down and feeling the muscle. I used a lot of pause techniques, drop sets, and almost always did super sets. Again more volume and time under tension was key for my physique and bringing out detail in the muscle.

Monday & Thursday: Chest, Biceps, Abs

Superset Group 1:
Incline DB Press: 15,12,10,8,8
Standing DB Curls: 15,12,10,8,8
Flat Bench Crunches: 5 x 25

Superset Group 2:
Cable Crossovers: 15,12,12,12,12 with a 10 second hold at end of each set
Cable Curls: 15,12,12,12,12
Floor Planks: 45 seconds for 5 sets

Superset Group 3:
Hammer Strength Incline Press: 15,12,10,10
Hammer DB Curls seated: 15,12,10,10
Roman Chair Knee Ups: 4 x 20

Superset Group 4:
Incline DB Flyes: 15,12,10,10
Preacher Bench Single Arm Curls: 12,10,8,8
Pushups: 4 x 20 (hold at bottom for 10 sec on each set)

Tuesday & Friday: Legs, Calves

Superset Group 1:
Leg Curls: 20,15,12,10,10
Standing Calf Raise: 25,20,15,15,15 (stretch and squeeze between each set!)

Superset Group 2:
Leg Extensions: 20,15,12,10,10
Seated Calf Raise: 20,15,12,12,12 (stretch and squeeze between each set!)
Step Ups: 15 each leg with Dumbbells

Superset Group 3:
Squats: 20,15,12,10,8
Wall Sits: 45 seconds after each set of squats

Superset Group 4:
Leg Press: 15,12,12,12,12
Step Lunges: 5 sets of 20 each leg with 20-30lb Dumbbells

Wednesday & Saturday: Back, Shoulders, Triceps, Traps

Superset Group 1:
Pulldowns to front: 15,12,12,12,12
Cable Straight Bar Pushdowns: 20,15,12,12,12
Standing Side Lateral Raise: 20,15,12,10,10

Superset Group 2:
Barbell Deadlifts: 12,10,10,10,10
Lying DB Skull Crushers: 15,12,12,12,12
Seated Shoulder Press: 15,12,10,10,10

Superset Group 3:
Single Arm Row: 15,12,12,12,12
Dumbbell Kickbacks: 15,12,12,12,12
Single Side Lateral Raise: 5 sets of 12

Superset Group 4:
Cable Rear Delt High Row: 20,15,15,15
Under Grip Pulldowns: 15,12,12,12
Palms Facing Seated Dumbbell Shoulder Press: 12,10,10,10

Superset Group 5:
V-bar Tricep Pushdowns: 20,15,15,15
Front Dumbbell Shoulder Raise: 4 sets of 12
Underhand Single Cable Tricep Pushdowns: 15,15,15,15
Cardio: In addition to my morning low intensity cardio, I also included two 15 minute High Intensity cardio sessions each week. I used the elliptical for my HIIT sessions.

Posing: I practiced my posing quite a bit. I think having muscle control is important and knowing what poses are your best and how to hit them properly is key. My back poses were some of my best, so I really keyed on glutes and hams, not just my back in these poses.

One Week Out - A Major Setback

As if training around major injuries wasn’t hard enough, I suffered a huge blow a week out from the 2014 KY State. I had a routine massage to help with recovery and keep my muscles loose, as I had done for the previous 12 years, and something bad happened. Several capillaries burst and my left pec swelled 5 times its size. Within 2 days bruising covered one quarter of my left pec and left side. 15 weeks of contest prep, not to mention 9 years waiting to get back on the stage, were in jeopardy. At 3 days out I decided to do the show regardless of all the bruising and inflammation. Well it all worked out and I won 3 classes (Masters 40+, KY Open heavyweight, KY State heavyweight) and the Overall KY State for 2014.

Closing Thoughts

This prep was my favorite to date. Mentally I was engaged from the first minute of prep all the way through the final posedown of my show. It really helped that I had taken those 6 months back in 2013 to get down to 7% bodyfat and kept it there for a year. So when I started prep late April this year I was in a great spot to start. I was able to eat WAY more food, have more energy, and even put on some muscle getting ready for the shows. I believe if you are smart during the off season and keep bodyfat levels down then prep is more enjoyable and you have a better chance to get that super lean look without killing yourself.

In closing, I want to key on one major point. And that is you can never give up on yourself or your dreams. No matter what obstacles come into your path you have to push on and not give up. I try to teach this to my clients and prep athletes. This last contest prep has taught me a lot about myself. I am stronger than I have ever been. Not physically by any means but mentally, spiritually, and emotionally. This sport can bring you so many wonderful things all you have to do is believe and Never Give Up. Never Give In!

Sandy digs deeper with Dave, one of our Beverly “longtimers”

When did you first meet up with Beverly In-ternational? What brought you into the Beverly cult?
I first discovered Beverly International in 1994. I knew I needed some help with supplements for my first contest so I asked around to see what others recommended. A lot of people were using Beverly so I gave it a shot. I used several Beverly products for that show and have been hooked ever since. I continued to put on muscle through the diet even though I was still learning the nutrition part of contest prep.
What changes have you seen through the years that you can contribute to using Beverly International?
The biggest change is gaining muscle. When I decided many years ago to use Beverly supplements I made a choice to go all in. Not just take the supplements here and there with no plan. I used them in the amounts and consistency needed to make huge changes. And it worked. Between 1994 and 1998 my contest weight rose from 175lbs to 218lbs while I was way leaner on stage. The biggest addition was the Beverly supplements during that period.
What is your favorite product?
It is tough to pick just one so I’m going to pick two. The combination of Ultra 40 and Mass Aminos were a mainstay throughout my muscle gain-ing years. I took upwards of 40 of each a day, 5-6 with every meal. While bartending for many years I always had 2 small cups by my register. One contained Mass Aminos and the other, Ultra 40. I would take a few of each every hour that I worked. That along with my Beverly shakes ensured I always had killer nutrition all night long. I can’t tell you how many times people asked what kind of pills were in those cups!
Do you have a favorite protein recipe?
First, there are literally hundreds of killer recipes using UMP out there. I’ve never seen a protein used in so many ways to make tasty meal re-placements. With that being said here’s one that’s quick and easy but tastes great!Quick, Easy UMP Goodness.
- 2 scoops chocolate UMP
- 2 tbsp shaved coconut
- 2 tbsp slivered almonds
- 1 tbsp coconut oil
- ½ cup steel cut oats
- Mix all ingredients in a bowl with just enough water to make a paste. Put in the fridge or freezer to cool.
How do you feel Beverly International compares to other companies in the industry?
Beverly is much more accessible to their customers than other companies in the industry. They have always been grounded and approach-able no matter how successful they’ve become. They use the best ingredients to formulate their products. They don’t go the cheap route that so many other companies use. I just want to say that I would not have built the physique I have without the help of BI supplements. I truly feel they have made a definitive difference in my quest for gaining lean mass and losing fat all these years. I also want to thank Roger and Sandy for all they have done for me over the years and truly am blessed to have had a relationship with them all these years!
What is something that sticks out in your memory about your association with BI?
What I remember most is Roger and Sandy’s willingness to help. For many years Roger helped me with my contest prep and he would always take time to regularly meet with me for updates and posing. He always cared how I progressed and put forth a lot of his time to help me. I learned a lot about nutrition during those sessions which I carry on to this day. I don’t know of many large business owners who would sacrifice their time like that. He always would and I’m still grateful for it
Tell us a little more about yourself. What things are really important to you?
First and foremost my faith and family are at the top. I’m blessed with an awesome wife, two beautiful sons, and a great family that has always backed me and my dreams. Second, my business and helping others is very important to me. I’m lucky to have a job that I can help people not only achieve their best but in some cases overcome huge lifelong battles. To be part of a journey with people who are changing their lives to be more healthy and happy is awesome.I have had my training and nutrition business, Elite Personal Training and Contest Prep, for 17 years. I offer in person training to clients in the Greater Cincinnati area and also online nutrition and training programs for competitors and non-competitors from all over the U.S., Canada, and several other countries. I work with all types of people with many different goals.

Mass Building Workouts

Dave states that he is training lighter now with more volume (more exercises, more sets, and more reps) than in the days when he was adding pounds of muscle to his frame. Many of you may be interested in the kinds of programs he used when adding nearly 60lbs of muscle to his frame. His starting bodyweight was 175lbs and he built it up to a relatively lean 235lbs over his first 15 years of training. Throughout his building phases his favorite supplements were (and still are) Mass Aminos, Ultra 40, and Muscle Synergy. Here are two mass building workouts you can try. One is for an advanced novice bodybuilder (6 months or more of training), the other for the intermediate who has been training regularly for at least one year.

Advanced Novice Mass Building Workout

Monday & Thursday: Chest, Back, Shoulders
Start with 2-3 sets of Sit-Ups or another abdominal exercise. 15-20 reps should be fine. The idea is to get some ab work in and start the blood flowing.

Exercise	Sets	Reps
Bench Press	6	15, 12, 10, 8, 6, 5
Bent Row	6	15, 12, 10, 8, 6, 5
Standing Presses	5	12, 10, 8, 6, 5
Calf Raises	5	15, 12, 10, 8, 6

Tuesday & Friday: Legs, Biceps, Triceps
Start with Leg Raises or another abdominal exercise.

Exercise	Sets	Reps
Squat	6	15, 12, 10, 8, 6, 5
Straight Leg Deadlift	4	12, 10, 8, 6
Barbell Curl	5	12, 10, 8, 6, 5
Close Grip Bench	5	12, 10, 8, 6, 5

Set/Rep Strategy
You’ll be using a Pyramid Set/Rep scheme. That means you’ll add weight each set while reducing the reps. Here’s an example of how you might incorporate the 6 sets / 15-5 reps for the Bench Press:

Set#	Weight	Reps
1	95	15
2	135	12
3	165	10
4	185	8
5	200	6
6	210	5

When you can get all 5 reps on your final set in good form add weight to sets #3-6 on your next workout. If your workout calls for 5 sets of 12-5 reps, you’ll use the same procedure but your 1st set will be 12 reps instead of 15.

Intermediate Mass Building Workout

Monday & Thursday: Chest, Back, Shoulders

Exercise	Sets	Reps
Bench Press	6	15, 12, 10, 8, 6, 5
Incline DB Press	4	12, 10, 8, 6
Bent Row	6	15, 12, 10, 8, 6, 5
Front Lat Pulldown	4	12, 10, 8, 6
BB or DB Presses	5	12, 10, 8, 6, 5
Upright Row	3	10, 8, 6
Calf Raises	6	15, 12, 10, 8, 6, 5

Tuesday & Friday: Legs, Biceps, Triceps

Exercise	Sets	Reps
Squat	5	15, 12, 10, 8, 6, 5
Leg Press	5	12, 10, 8, 6, 5
Straight Leg Deadlift	5	12, 10, 8, 6, 5
Barbell Curl	5	12, 10, 8, 6, 5
DB Curl	3	10, 8, 6
Close Grip Bench	5	12, 10, 8, 6, 5
Tricep Pushdown	3	10, 8, 6

Back-to-Back OCB Yorton Cup Bodybuilding Champion

No Nonsense Magazine Volume 25 #2

Contest Prep Plan

Diet

Supplements

Workout

A Life In Bodybuilding: Natural Pro Bodybuilder, Prep Coach, Gym Owner, & Promoter

No Nonsense Magazine Vol 24, #4

Career

Keys to Success

Bodybuilding Career

Sample Meal Plan / Supplement List

Supplement List

Workout Plan

Cardio

In Closing

New Men’s Physique Division Was My Ticket To The Stage

No Nonsense Magazine 2014 Collection

My Take on Men's Physique

My Training Philosophy

Training

Cardio

Final Tips About Men's Physique

Nutrition

Long Term Consistency Trumps Short Term Intensity

No Nonsense Magazine Vol 24, #4

Supplements

Overcoming Death to Make My Bodybuilding Dreams Come True

No Nonsense Magazine Volume 24, #3

Training

Nutrition Plan

Supplements

My Unique Training and 3-Phase Nutrition Plans

No Nonsense Magazine Volume 24, #3

Nutrition

Training

Lifetime Bodybuilder

No Nonsense Magazine 2014 Collection

Contest Diet

Competition Supplement Program

Training Schedule

Presentation Tips

Cardio

Becoming a Fitness Model: My Dream Becomes a Reality

No Nonsense Magazine 2014 Collection

Meal Plan / Supplement Schedule Regimen: A Winning Strategy

Workout Arsenal

Kuch’s Oatmeal Delight

Continuous Journey

Four Years Twenty Pounds of Muscle

No Nonsense Magazine 2015 Collection

Training

A Year Wasted

Pre Contest Nutrition & Training

Final Results

PostScript

Never Give Up Never Give In

No Nonsense Magazine 2015 Collector's Edition

Diet

Training schedule

One Week Out - A Major Setback

Closing Thoughts

Sandy digs deeper with Dave, one of our Beverly “longtimers”

Mass Building Workouts

Advanced Novice Mass Building Workout

Intermediate Mass Building Workout