My Bodybuilding Journey, Nutrition, and Supplements

At a Glance: Ryan Moore

Age: 34

Occupation: Clinical Engineering Manager

Family: Single

Current Residence: Mickleton, NJ

Years training: 20

Height: 5'11"

Weight: Off-Season: 200, Contest: 180

Favorite Bodybuilding Meal: UMP chocolate in oatmeal with diced strawberries and banana

Favorite Supplements: It's hard to pick one. I love all Beverly protein powders; my favorites are Chocolate and Rocky Road. Provosyn is also one of my favorites for muscle size and development during the off-season.

Music: Hip hop/ Classic Rock

Most inspiring book: The 4-hour Body by Tim Ferris. This book covers many fitness topics, including weight loss, gaining muscle, and improving sex life.

Hobby or interests outside bodybuilding: Traveling the world, hiking, pinball enthusiast, watching sports, skiing, surfing.

Words to live by: Always strive for learning and growth

 

I love everything fitness! Swimming and wrestling were my two favorite sports as a child. Both helped me build a basic foundation. My parents were both into fitness, and my father had a gym in our basement, where I started training when I was 15. I also did strength training with my high school wrestling team.

After college, I decided to take my strength training more seriously. I surrounded myself with people who had similar goals and aspirations. Unfortunately, I was also taking advice from guys who looked great but didn’t know the science behind bodybuilding, supplements, and diet. I tried different supplements/ training methods in my late teens and early 20s. I was trying to lift super heavy and get size at that age. I was buying lower-quality supplements and felt like the results weren’t being achieved. My training methods and technique weren’t safe, and it ended up leading to an injury. I had to get surgery due to the injury sustained in the gym.

In my late 20s, I hired a coach to design a workout program and diet schedule. I would check in with my coach daily, and at the end of each week, we’d evaluate how I was progressing. I highly recommend tracking your progress or hiring a coach to keep you disciplined. That’s when I started using Beverly supplements.

I started competing when I was 29 and won my pro card in the OCB when I turned 31. I won my first pro show this year and feel I’m in the best shape of my life! I love providing tips and advice on how to stay motivated, set achievable goals, and overcome common obstacles that may arise when starting a workout routine.

For contest prep, I learned that success in bodybuilding is not just about having an incredible physique; it's about the discipline, hard work, and dedication you put into the journey. When you step on that stage, you know you’ve already won. I recommend making short—and long-term fitness goals. Work out with someone who motivates you, track your progress, and use Beverly International supplements to aid in muscle building and recovery. It makes the hard work more rewarding when you see the results!

Check out the rest of my article to find the nutritional and training programs I used to win my first natural pro show.

Nutrition and Supplements

Note: Lean protein and rice portions are weighed after cooking

Meal 1: 6 servings (12 tbsp) liquid egg whites, 1 cup veggies
Protein: 32.5 grams, Carbs: 5 grams, Fat: 0 grams (180 calories)

Meal 2: 4oz 93/7 turkey burger or other lean protein source, 250 grams of cooked Jasmine rice, 1 cup veggies
Protein: 39 grams, Carbs: 60 grams, Fat: 10 grams (515 calories)

Meal 3 (Pre-workout): 4oz chicken breast, 250 grams of cooked Jasmine rice (70 grams of total carbs), 6 chocolate rice cakes, 1 tbsp natural peanut butter
Protein: 45 grams, Carbs: 134 grams, Fat: 15 grams (852 calories)

Meal 4 (Post-workout): 4oz lean protein source, 250 grams Jasmine rice, 6 chocolate rice cakes, 1 cup veggies
Protein: 45 grams Carbs: 134 grams Fat: 8 grams (787 calories)

Meal 5: 5 oz shrimp, 250 grams Jasmine rice, 1 tbsp natural peanut butter, 1 cup veggies
Protein: 35 grams Carbs: 60 grams Fat: 8 grams (440 calories)

Total: 2,900 calories
Protein: 197 grams Carbs: 420 grams Fat: 41 grams

 

 

UMP Protein-Packed Açaí Bowl

Ingredients

1 packet of frozen açaí
½ cup of mixed berries (frozen or fresh) 1 scoop UMP (any flavor)
½ cup of unsweetened almond milk ¼ cup of granola
¼ cup of sliced banana
1 tbsp chia seeds

Instructions:

Combine the frozen açaí, mixed berries, protein powder, and unsweetened almond milk in a blender. Blend until smooth and creamy. Pour the açaí mixture into a bowl.
Sprinkle the granola on top of the açaí mixture, add the sliced banana, and sprinkle the chia seeds on top.

Supplements

My supplements change depending on whether I’m preparing for a contest (in-season) or off-season.

Lean Out: One of the best supplements for a healthy weight-loss plan. I take Lean Out before a show or photoshoot for cutting and in the off-season while trying to gain muscle with minimal body fat.

I follow Beverly's website instructions for the best results! Take one Lean Out capsule with each meal, including shakes, for the first two weeks. Take two Lean Out capsules with each meal, including shakes, for weeks three and beyond.

UMP: I finally found a protein powder that is easy to digest and doesn’t give me gas or bloating! This protein is unbeatable! It is low in carbs and sugar. Most of all, when I tried this protein for the first time, I couldn’t believe the fantastic taste.

I’ll mix this protein in Acai bowls, protein shakes, oatmeal, pancakes, and more! Each flavor has a rich, satisfying taste. I highly recommend taking UMP if you have trouble consuming enough protein throughout the day. I take this protein powder daily and love it.

Creatine Select: One of my most important supplements is Creatine Select. I see immediate results: increased muscle strength, improved endurance, muscle growth, and enhanced recovery. It also improves brain function, protects against neurological diseases, increases bone density, and has anti-inflammatory properties.

As I get older, I want to improve muscle building and preservation. This product is ideal for anybody who wants to improve in the gym.

Up-Lift: At the end of a long workday, I take 2 scoops of Up-Lift with water 20 minutes before I work out. Up-Lift really aids my endurance, stamina, focus, and energy.

Other supplements that I’ve found work really well are FitTabs, Muscle Synergy, GH Factor, and Fast-Up. I guarantee you’ll get results with all or any of these supplements.

Training

My coach has me doing a 5-day training split with 2 days off. So, Monday would be Pull Day, Tuesday Push, Wednesday off, Thursday Legs, Friday Pull, Saturday Push, and Sunday off. Then repeat. You
can always adjust this workout schedule depending on your work schedule. Most of my workouts focus on areas where I need to grow. Everyone’s physique is different, and I recommend focusing on muscle groups to help improve your symmetry. My lats
and chest need more development, so most of my exercises focus on those muscle parts. Since we are in show season, I’m doing a higher volume than usual. I track my weights and reps for each exercise and strive to beat my weights or reps each week, setting new PRs.

Warm-Up
Warm up as needed for 5-10 minutes to get a light sweat. Mobility work is also great.

Don’t stretch for an extended period, but foam rolling in tight areas is acceptable.

Warm-up sets should be nowhere close to muscular failure. On all warm-ups, stay at least 5 reps short of failure.

Warm-ups should increase in weight and decrease in reps. For example, my last warm-up set was one rep at close to my max working weight.

Workout Structure
It is essential to record your weights and reps for every set so you can increase one of these two variables each workout. Use the following set/rep scheme on each of the listed exercises.

Set #1: Use the maximum weight you can lift for 5-8 repetitions. Once you hit 8 or more reps with a given weight on set #1, the weight should be increased for the next week of training.

Sets #2 and #3: On set two, decrease the weight from set one by about 20% to hit between 8 and 15 reps. Once 15 reps are hit on set two, increase the weight for the next training session. On set three, decrease the weight from set two by about 20% to hit between 15 and 25 reps. Once 25 reps are hit on set three, increase the weight for the next training session.

Rest Periods
Rest periods do not have to be timed. Don’t rush things. Take your time to recover as much as possible between sets so you can use maximal load for the

Day #1 Pull

Decline Reverse Crunches 3 sets to failure
Lat Pulldowns
1-Arm Row
Cable Row
Close-grip Pulldown
Cable Rear Delt Flyes
Machine Curls

Day #2 Push

Lateral Raise (DB or machine)
Incline Press (barbell, DB, or machine)
Bench Press (barbell, DB, or machine)
High Incline Flyes (cable or DB)
Triceps Extension
Cable Extension or Pushdown
Cable Crunch 4x10-20

Day #3 Rest

Day #4 Legs
Standing Calf Raise
Leg Curl
Squat
Leg Press
Seated Leg Curls or SL Deadlift
Leg Extension

Day #5 Pull

Decline Reverse Crunches 3 sets to failure
Lat Pulldowns
1-Arm Row
Cable Row or Barbell Row (to mid-chest)
Close-grip Pulldown
Cable Rear Delt Flyes or Reverse Pec Dec

Curls (barbell, DB, or machine)

Day #6 Push

Lateral Raise (DB or machine)
Incline DB Press (palms facing in)
High Incline Press
Dip Machine (or Decline DB Press)
Incline Flyes (DB or cables)
Cable Cross Over
Cable Crunch

Day #7 Rest

Cardio
Weekly cardio: 7 sessions, 20 minutes each, keep heart rate between 140-150 beats per minute.

Step tracking: Take 15k steps a day. Your step count should not include your gym cardio or steps.

 

The Story of a Dedicated All-Natural Bodybuilder: Overcoming Obstacles and Achieving a Masters Pro Card

At a Glance: Brian Lutz, OCB Natural Pro

Age: 49

Occupation: Registered Nurse

Family: wife-Jenna, son-Jordan and daughter-Abby

Current Residence: Tallmadge, OH

Years training: 33 years

Height: 6'0"

Weight: Off-Season: 240, Contest: 198 to 202

Favorite Bodybuilding Meal: Ground deer, hot sauce, Jasmine rice, and spinach, along with Beverly UMP shake mixed with 2 tbsp of coconut oil in almond milk.

Favorite Supplements: Provosyn (my favorite) tastes great and mixes easily (off-season/bulking), UMP, Lean Out, Up-Lift.

What would you recommend to someone who has never used Beverly supplements before? Depending on their goals, one of their great-tasting protein supplements – UMP, Provosyn, Mass Maker Ultra, or Muscle Provider.

Music: Ranges from Sam Cooke to Guns and Roses, anything from hard-core 80s rap to country music. I like it all.

Most inspiring book: Semper-Fi by Dan Carrison and Rod Walsh.

Hobby or interests outside bodybuilding: Spending time with family and friends fishing, camping, and hiking.

Words to live by: “You shall gain, but you shall pay with sweat, blood, and vomit.” – Pavel Tsatsouline.

 

I became interested in bodybuilding when I was 12 years old. As a kid playing football in Akron, I used to walk past an uninviting, nameless building. Occasionally, the side door would be ajar, and I’d catch a glimpse of the men inside lifting weights. They were built like the superheroes on TV. I would stop and watch them; they never said anything to me, but a seed was planted. I asked my parents
to buy me some weights. Coming from a family of 12, there wasn’t a lot of money for unnecessary purchases. So, I began using anything I could get my hands on to lift buckets of water, rocks, you name it. Eventually, my parents bought me a used weight bench and weights from the local flea market. You know, the gold plastic ones filled with water or sand. I’d go to the grocery store with my mom just to get tips on training from the magazines in the checkout aisle. I read about supplements and dieting, but we didn’t have enough money for things like that. But I remember, in the early eighties, after watching Rocky down 4 raw eggs, my dad took all six boys to the refrigerator and pulled out a carton of eggs. I remembered the look on Rocky’s face. He was unfazed by the task at hand. That look would stick with me for the rest of my life. I was the only boy who drank those eggs that day, setting a new standard for how I took on new challenges in and out of the gym.

In 2009, I started nursing school at Kent State. This had an effect on my body and my appearance. I began to overeat and stress about school, and before too long, I put on the freshman 5, 10, 15, okay, 40 lbs! I ballooned up to 280 lbs. It was time to start going to Buckeye Gym. There were guys and girls there that reminded me of the ones I saw when I was a young boy walking home from football. I began mimicking their workouts, always trying to work harder. It wouldn’t be until much later in my adult life that I would start taking supplements.

I knew I wanted to be an all-natural athlete, and I was very cautious about what I put in my body. I researched the different products and tried many before meeting Joe Toth at the local rec center in 2011. Joe was training for bodybuilding shows and would mention his diet, supplements, and workout routine. My only response was, “You look miserable, and I am not wearing a pair of panties on stage with a bunch of other men to be judged by my peers.” He would laugh as I continued with my training. Over the years, Joe and I became friends through community events and our children. He would talk to me about bodybuilding, training, and supplements. I eventually gave in and started using the supplements he recommended. That is when I was introduced to Beverly International products through Buckeye Gym.

I graduated from nursing school later that year. Finally! I could now focus on my training. I met up with a couple of powerlifters at Buckeye. Their lifting style and diet fit my current lifestyle. Eat, sleep, and work out. I started coaching pee-wee football that same year. I was an offensive and defensive line coach, and my son was on the team. UMP and Muscle Provider were godsends at this time. We would make a pudding by adding a little water to the protein and mixing it to a pudding consistency. My son would say it tastes like cake batter. We would also mix it with almond milk and MCT oil; it tasted like a malt. When my son was old enough to go to Buckeye, he weighed over two hundred pounds and was our best defensive player. We continued this regimen until 2020 when my son informed us he'd like to get leaner and didn’t want to play football anymore. I was crushed. I did the only thing I knew how. I started meal-prepping with him and researching healthy ways to diet and lose weight while maintaining a healthy physique. I lost my first 30 lbs, and my son lost 25 lbs. Eventually, my daughter asked for help. We all got memberships to Buckeye again and began training together.

This caught the eye of Buckeye owner Ryan Propst and my friend Joe Toth. They encouraged me to diet and train for my first show in April 2021. At this time, my son and daughter were working out and dieting independently. My son lost sixty pounds, while my daughter lost thirty pounds. This made my decision a little easier. I began training and dieting for my first show in November 2020. Then I got COVID in January and had to stop my prep. I was back at it four weeks later, training six days a week. Joe officially became my coach and designed my diet. I went on to take second in the masters and third in the open. My desire to compete in all-natural events led me to the OCB. I began training for their 2021 Battle of The Great Lakes in August.

I became a machine. I was focused and began to set goals. I placed first and second in the Battle of The Great Lakes that year. However, I had a new goal to become a professional natural bodybuilder, and I set my sights on the next show that would take place in April 2022.

In November of 2021, I suffered a season-ending injury. I tore the extensor tendon in my elbow and had multiple tears in my biceps and triceps in the same arm. They were non-operable and painful. I tried to power through with my workouts and training but was forced to take a break. After two failed rehab sessions, I resorted to doing one-armed exercises for three months.

I was finally able to start prep for a pro qualifier in June of 2023, the 2023 Battle of The Great Lakes. I won my pro card in Masters 40 to 49 years.

Diet Plan

 

Meal One

  • Six egg whites, two yolks, mix in 1 cup spinach
  • One cup of oats with Sweet'N Low or one tsp of sugar and cinnamon
  • 1 scoop UMP with almond milk

Meal Two

  • 4-6oz chicken breast, fish, or turkey
  • 4oz red skin potatoes or ½ cup beans
  • One cup green vegetables
  • 2 scoops Provosyn with 1 cup of almond milk

Meal Three

  • 6oz turkey or 93% lean beef
  • ½ cup rice (brown or white) or one baked potato with low-fat butter
  • One cup green vegetables

Meal Four

  • 4-6oz chicken/beef/fish or 4 scoops Provosyn in 14-16oz water or almond milk
  • One cup green vegetables

Meal Five

  • 4oz chicken breast
  • ½ cup rice or 4oz potato (sweet, red, or white) or ½ cup beans
  • One cup green vegetables

Meal Six

  • 1 cup low-fat cottage cheese

Supplements

UMP is the staple of my off-season diet and part of my pre- contest diet because it tastes great and has quality ingredients. I also recommend Lean Out for those wanting to lose weight
and get in shape …Lean Out will definitely help get you there. It does not give me the jitters and definitely gives me an advantage. 7-Keto MuscLean is another product that I used to get in top-notch condition. Beverly International Products have given me an advantage to crush my fitness goals. Provosyn is another favorite. It is great for adding and retaining muscle, mixes easily, and tastes great!

I use Up-Lift pre-workout as a non-stimulant workout enhancer.

Training Routine

I had to adjust my workout routine over the past year due to various injuries. I trained 5 to 6 days a week, focusing on one body part daily. For each exercise, I completed 4 to 5 sets with a goal of achieving 30 to 50 reps per set. Additionally, I did 150-200 reps of abs exercises daily and spent 15-45 minutes on the treadmill at a speed of 3.5 for 5 days a week.

For illustration, here’s a sample of my pre-contest chest day.

Incline DB Press 5 sets, 50 reps (25lbs), 40reps (30lbs),
30reps (35lbs), 25 reps (40lbs), and to failure (50lbs)

Incline Flye 5 sets 40reps (25lbs) 30reps (30lbs), 25 reps (35lbs),
20 reps (40lbs), and to failure (50lbs)

Machine Flye 4 sets, 30 (90lbs), 30 (90lbs), failure (180lbs),
failure (180lbs)

High Cable Flye 2 sets to failure (25-35lbs)

Low Cable Flye 2 sets to failure (25-35lbs)

Crunches 200

Treadmill 45 minutes

Posing 15-30 minutes

 

Final Adjustments

My first four meals on Friday before the show were 1 scoop of UMP, 1 cup of cooked oatmeal with almond milk, and 96 ounces of water with electrolytes. If I felt full after my third meal, I skipped meal four. If I was still hungry after meal four, I had one more meal of carbs (oatmeal or 1 cup of cooked rice). On Saturday morning, I had 1.5 cups of cooked oatmeal with almond milk, 2 cups of electrolyte water, and 2 rice cakes with honey. Protein was not necessary at this point. Between 9:30 and 10:00, I had honey with rice cakes (2-3) and 1 bag of Skittles. I sipped water until I hit the stage at 11:00.

Angling for an Edge

Ever since I can remember, I was involved in the outdoors with my dad. I like to call it following the good old country boy lifestyle. Not quite to the extreme that he was able to experience growing up, but I’m sure it was close.

Long before I was old enough to have my hunting license, I remember walking around with a Daisy Red Ryder BB Gun, and I couldn’t even tell you how old I was. Maybe four or five. Just old enough to be able to cock it using both hands and bracing the butt of the gun between my thighs for leverage.

 

Around the same age, I would get to go with Dad and sit in the deer stand. His stand was an old-school style that he had built himself. It was made for only one person with a single platform wedged between a giant tree that split into two trunks.

He made some changes once I could go with him, so I had my own platform below him to sit under his feet. I remember falling asleep so many times in that stand before sunrise hit.

After a few years of learning the tricks of the trade and practicing shooting, starting out with .410 shotguns, & .22 rifles, I could take a hunter’s education course at age 9 and get my license. From there, it was game on!

With fishing, man, that started as soon as I could hold a little Zebco Rod with a push-button reel. Whether it was fishing off the bank, going on Dad’s boat, or ice fishing, I was there.

I’d say that the best thing my father introduced me to was river fishing and wading the river. It would be just me and him, or a group of a few family members wading miles and miles from bridge to bridge catching smallmouth bass. You had one rod and reel, a handful of lures tucked in a Ziploc bag or hook onto your hat, and you’d be off for the day. There were no cell phones or any connection to the outside world. I don’t remember if we even had food.

I was around 10 when I fished in my first tournament. This was a tournament with kids only, and I won; from there, I was ready to go pro!

I continued with my hunting and some serious fishing through high school, and that’s where I was first exposed to what became another passion – lifting. I began lifting for football but didn’t get serious until after college.

As I became more serious about lifting, I saw a direct link between my physical condition and my ability to win or place high in fishing tournaments.

Being physically fit will always help with competitive fishing, whether pedaling a Hobie Kayak all day or standing on the front deck of a bass boat for 8+ hours in the wind and waves. The main advantage, though, is from a mental standpoint. Both tournament fishing and getting the most from a workout in the gym take a mental focus and require that competitive edge many don’t have.

This competitive and mental focus keeps me in the mindset that I’m in it to win it, and I can’t live without fishing or fitness. I fish around 10-15 tournaments each year. I try to fish the larger tournaments and go for the “home run” every time. My goal is always to win, and if not, finish 2nd or 3rd because that’s where the money is.

In closing, I’m thankful for my dad and everything he taught me. My goal is 100% to share the same with my boy, Jaxon, and somehow get him to experience the same style of life that I was fortunate enough to live throughout my childhood.

Supplements

After being introduced to Beverly International several years ago, UMP Protein shakes, UMP Protein Bars, the Super Pak, Joint Care, and EFA Gold have been staples in my daily food plan throughout the year. All are easy to pack while on the go for fishing trips/tournaments as well as to keep at home ready to go for everyday use.

Up-Lift and Fast Up are critical in getting great workouts in or when you need that extra boost during the workday. For me, I love them in the mornings before my fishing tournaments. Also, during the tournament, while I’m on the water all day, I need something I can eat quickly. Something that has both carbs and proteins that supply me with energy. With that, I eat quite a few UMP Protein Bars and some easy-to-eat fruit.

Training

My training program varies from week to week, but I try to get to the gym 4-6 days per week, depending on my responsibilities.

One week may look like this:
Day 1 Chest
Day 2 Back
Day 3 Legs
Day 4 Shoulders
Day 5 Arms

The following week, I’ll mix it up with the following schedule.
Day 1 Chest and Back Supersets
Day 2 Arms and Shoulders Supersets Day 3 Legs
Day 4 Push
Day 5 Pull

I’m no pro by any stretch, but I accomplish a lot in a 45-60-minute workout. I train at a fast pace (30-60 seconds rest between sets and supersets). Using heavier weights (but still under good control) with short rest periods can go a long way in building and maintaining muscle and burning fat. It’s worked for me, even with straying from healthy eating occasionally.

 

Sample Chest and Arms workouts

Chest
Warm Up
Light Machine Flys 3x20
DB Incline Press 5x12
Low Incline DB Press 5x10
Superset
Incline DB Hex Press / Incline Supinated Grip Fly (Superset) 5x10
High to Low Cable Fly 5x12

Arms
The following exercises are performed as supersets or tri-sets.
Warmup
Light EZ Bar Curls / V Bar Triceps Pushdown 3x30
Cable Curls / Triceps Pushdown 5x12
Concentration Curl / Triceps Rope Pushdown 5x12
EZ Bar Curl / Reverse Grip Pushdown / Hammer Curl 5x12

Offensive Lineman Turned Pro Bodybuilder

At a Glance:  Quadarius Belser

Age: 28

Occupation: Director of Health, Wellness,
and Nutrition at the Edmundite missions, also
a trainer/nutritionist at 2A Fitness Gym in Montgomery, AL

Family: Wife, Abigayle, and our cat Einstein

Current Residence: Montgomery, AL

Years training: I started when I was 6 years old with my dad in our home gym

Height: 6'0"

Weight: Off-Season: 215, Contest: 195

Favorite Bodybuilding Meal: 2 cups oats with 1 scoop UMP, 1 whole egg plus 2 egg whites omelet

Favorite Supplements: Muscle Synergy powder, Up-Lift, Super Pak, ZMA 2000

What would you recommend to someone who has never used Beverly supplements before? UMP is the perfect protein. All the flavors taste great and mix easily in a shaker.

Music: Pop Culture, Gospel, Rap, and Country

Most inspiring book: Atomic Habits

Hobby or interests outside bodybuilding: Podcasting and writing. I have a book on Amazon called "The Meal Prep Play Sheet, Fighting the Fight From Within."

Words to live by: “People will quit on you. You have to make sure that every single day you don’t quit on yourself.” ~Sadik Hadzovic

 

We’ve all heard of a “see food” diet. That described my eating habits to a tee during my  college football days. I was an offensive lineman and thought the bigger I was, the better I’d be. I ate buffet-style meals daily – never knowing when to say “enough is enough.” It wasn’t just the meals, but my daily snacks included cookies, ice cream, and my favorite, bags of sweet and sour chips. My bodyweight was pushing 300 lbs at age 19 when one day after practice at Huntingdon College, my heart started beating erratically, and the pain was shooting through my body.

My first encounter with my health

It was a scary experience, and not a day has passed since I haven’t thought about the many days and nights I spent with pain radiating through my body. Doctor after doctor examined me to no avail. Finally, a cardiologist, Dr. Stoudemire, my eighth doctor in a year, got to the root of my problem. She said, “young man, you must change your lifestyle. I am over twice your age and can do more squats than you.” Seeing a lady twice my age kicking dirt in my face pushed me to make a change!

At first, I had many challenges as I tried to make some lifestyle changes.

  • The first challenge was having no plan. I had no clue what to do. I started out going cold turkey, eating none of the foods I was used to, and not eating anything for 8-12 hour spans during the day. This attempt at dieting lasted about a week before I returned to my old habits.
  • So, I found myself again with no plan and no self-control. A midnight snack turned into eating any and everything I could find.
  • I tried tons of fad diets that didn't work for me. I would do good for 2 weeks and then go back to my old ways of eating everything all the time. At times I felt like I had two stomachs, like a cow. Food was my comfort when I felt down.

A life-changing experience

Things began to change for me when I joined a gym and found a mentor. My mentor was a Beverly International advocate, and he introduced me to Beverly. This experience has changed my life. I felt more and more alive!

Getting on track nutritionally led ultimately to my entering competition and winning a natural pro card. Here’s one of the meal plans that helped me go from way too fat to shredded. This plan built both my metabolism and my strength.

Meal One
60 grams steel-cut oats or 2 sweet potatoes, 1 whole egg and 6 egg whites with sauteed onions

Meal Two
Protein Shake - 2 scoops UMP Chocolate in water

Meal Three
Chicken or whitefish, 1 sweet potato or 1 cup brown rice

Meal Four
Whitefish, 1 cup cauliflower rice or brown rice

Meal Five
Protein Shake - 1 or 2 scoops UMP Chocolate in water, 3 rice cakes

Meal Six
Whitefish or chicken, ½ cup brown rice

Meal Seven
Six egg whites, green beans with sautéed onions

Supplement Schedule

Muscle Synergy 2 scoops twice daily

Lean Out 3 capsules morning, noon, and night (9 total)

Mass Aminos 3 tablets with each meal

Glutamine Select 2 scoops post-training or during the day to stabilize blood sugar

FitTabs 2 tablets with meals 1 and 6

Training Schedule

Prep season. Abs were done every day as follows:

  • Crunches 3x15
  • Russian twist x60
  • Hyperextension x60
  • Planks 2x30 seconds
  • Kickouts 2x15

Monday: Chest
BB or DB Bench Press 6x8 (working up in weight each set)
Incline Press 6x8 (same as the bench working up in weights each set)
Flyes 6x8 (slow pace on these)
Dips 6x8
Incline Pushups 2x30
Band Chest Press for 60 reps (finisher for pump and mind-muscle connection)

Tuesday: Biceps/Triceps
DB Curl 6x8
Hammer Curl 6x8
Cable Curls 6x8
Triceps Cable Kickback 6x8
Triceps Extension 6x8
1-Arm DB Extension 6x8

Wednesday: Back/Shoulders
Shoulder Press 6x8
3 way-DB Laterals (Side, Front, Rear) 3x8 each
Shrugs 2x30
Hyperextensions 6x8
DB Bent Row 6x8
Pulldown 6x8
Seated Cable Row 6x8

Thursday: Quads
Squat Machine 5x10 (slow and controlled)
Leg Press 6x8
Leg Extension 6x8
Hack Squat 6x8 (sometimes one leg at a time)

Friday: Calves & Hamstrings
1-Legged Calf Raise 2x30
DB Deadlift 6x8
Leg Curls 6x8
Hyperextension 6x6 (with weight)

Note: I change up some of my exercises from barbells to dumbbells for variety or use a different exercise targeting the same body part.

 

Cardio

I challenge myself to burn 1000 calories from my daily activities, including cardio and get at least 11,500 steps a day. I ran sprints on Monday, Wednesday, and Friday for cardio, along with my 11,500 or more steps.

Presentation Tips

Practice posing between sets. This will harden your muscles. I pose every Tuesday and Thursday in place of my cardio session. Make sure that you have an organized plan that surrounds your life.

 

In Closing

There isn’t a substitute for hard work. I love when someone I knew in my past life tells me that I’ve inspired them. This motivates and makes me happy, knowing I was previously a nobody. I want to thank Beverly again for the opportunity to put my story of literally dying out there so that someone else could know that as long as you have faith even as small as a mustard seed, you will see a change.

You can find my book on Amazon at “The Meal Prep Play Sheet, Fighting the Fight from Within.”

Back-to-Back OCB Yorton Cup Bodybuilding Champion

At a Glance: Magnum McCrae

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.

Diet

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

 

Supplements

Besides UMP detailed in my meal plan above, I take Creatine Select, Glutamine Select, and a multivitamin daily.

Eight weeks before a contest, I take 6 Beverly Lean Out daily, 2 in the morning, 2 before training, and 1 with meals 2 and 5.

Workout

 

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

Day 6 - Shoulders, Forearms & Calves
Seated DB Press 3x10-12
Standing DB Lateral Raise 3x10
Rear Delt Flye 4x15
Cable Face Pulls 3x12
Wrist Curls Palms Down 4x15
Wrist Curls Palms Up 4x15
Smith Machine Calf Raise 4x15
Calf Raise On Leg Press 4x15

Day 7 Rest

Cardio
I like to do 30 minutes of Incline Treadmill (level 20) walking 4x a week on non-leg days.

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

At a Glance: Josh Miller

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:

  1. I must Believe in my client
  2. I must Instill Discipline in my client
  3. I must keep them focused
  4. Have a specific Outcome in mind
  5. Have an effective Action Plan (and adjust it accordingly)
  6. Have a Deadline on when the goal is to be accomplished
  7. Have the clients on a good supplement plan
  8. 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.

Sample Meal Plan / Supplement List

I cannot say enough about Beverly International supplements. I rely on them every day. They are a huge component of my success and the success of my clients. It is imperative to utilize supplements as a part of your nutrition program for the natural bodybuilder. The following is a sample of how my prep begins. However, my meals may change from week to week throughout my prep according to my progress.

Supplement List

All supplements are from Beverly International:

Muscularity: (2 capsules with breakfast,
2 with lunch, 2 with dinner)

Mass Amino Acids: (2 tablets with mid-morning snack, 2 with mid-afternoon snack)

Muscle Synergy: (2 scoops while training) Creatine Select: (1 scoop daily just before training)

Muscle Provider: (1-2 scoops immediately following my workout)

UMP: (2 scoops for an evening snack)

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

Workout Plan

I have always worked out six days a week, working each muscle group twice/week. The workouts do change periodically, but the following is a sample of what they typically look like:

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

At a Glance: Chad Abner

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

Day 1 Chest, Back, and Abs

Day 2 Legs and Abs

Day 3 Shoulders, Traps, and Abs

Day 4 Triceps, Biceps, and Abs

Day 5 High Intensity Day or Rest, depending on how i feel

I do three exercises for each muscle group as a tri-set and then rest and repeat 3-4 sets. I sip glutamine select constantly throughout my workouts. It helps with recovery and feeds my muscles a consistent stream of aminos.

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:

MEAL 1
6 oz organic lean ground turkey, a handful of organic almonds or brazil nuts, black coffee.

MEAL 2
2 scoops UMP, i am usually training clients and don’t have a chance for a solid meal.

MEAL 3
6 oz tilapia, or organic grilled chicken, 1 cup broccoli or 6 asparagus spears.

MEAL 4
(Post workout) 2 scoops UMP, followed by 8 oz blueberry or grape juice.

60 minutes later i will have a solid meal once again 6 oz of lean protein, with 1 cup of green veggies

MEAL 5
6 ounces of organic chicken or fish, 2 cups of salad consisting of green lettuce, spinach, broccoli, ground almonds, and a touch of oil based dressing.

MEAL 6
2 scoops of UMP before bedtime.

Twice per week I add a medium sweet potato to my last meal as a carb load meal. Depending on how I look and feel I may include a bowl of organic oatmeal as well.

That’s basically it. The idea of having a breakfast of meat with a healthy fat like the brazil nuts or almonds, is to stabilize your insulin levels. This keeps me feeling good all day and keeps carb cravings to a minimum. Fish oils with every meal, Quadracarn three times per day, and ZMA 2000 before bedtime.

Long Term Consistency Trumps Short Term Intensity

At a Glance: Sean Young

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:

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

Example of my typical Chest and Shoulders - Day

  1. Machine Flyes: 4x10
  2. Flat Bench Press: 15,12,10,8
  3. Incline Bench Flyes: 4x10
  4. Hammer Strength Chest Press: 4x10
  5. DB Laterals: 4x12
  6. Standing Heavy Single Arm Laterals: 4x10
  7. Alternating DB Front Raise: 4x10
  8. 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!

Supplements

2 scoops Muscle Synergy 3x/day

2 scoops Up-Lift pre-workout

1 Super Pak; 3 ZMA 2000 before bed

 

Here is an example of my meal plan at 6 weeks out:

Meal One
1 scoop UMP, 80 grams steel cut oats

Meal Two
6oz chicken, 6 ounces broccoli, 6 ounces carrots

Meal Three
1 scoop UMP, 7 rice cakes

Meal Four
6oz chicken, 8 oz potato, 1 serving fruit

Meal Five
10 egg whites, 2 whole eggs,
7 rice cakes

Meal Six
6oz 93% lean beef, large salad,
2 cups mixed vegetables

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!

Training

This is what my weekly training routine looks like. Each body part gets worked twice per week. One day is a heavy, low repetition day, and the other is a lighter, high repetition day.

 

 

 

Sunday: Legs
Monday: Chest/Triceps
Tuesday: Back/Biceps
Wednesday: Shoulders
Thursday: Legs
Friday: Chest/Triceps
Saturday: Back/Biceps

Leg Work
Machine Squat 5x5-8
Angle Leg Press 5x6-8
Abduction 3x10
Adduction 3x10
Glute Thrust 5x8
RDL's with Dumbbells 6x6-10
Calf Raises 6x6-10

Chest Work: Workout 1
Dumbbell Bench Press 4x6
Dumbbell Incline Press 4x6
Mid Pulley Crossover 3x8
Weighted Dip 3x10
Rope or Cable Extension 8x6

Triceps
Cable Pull Downs 6x10-12
Nose Busters 4x10/10/20's
Dumbbell Kickbacks 4x10

Back Work / Lats
Wide Grip Pull-ups 3 sets of 45 seconds
Rack Pulls 3x8
Underhand Grip Inverted Row 3x10

 

Biceps
Dumbbell Isolations Curls 5x8-10
Dumbbell Hammer Curls 5x8-10
Dumbbell Cross Chest Curls 5x8-10
Machine Curls 3 sets to failure

Shoulders
Overhead Dumbbell Press 4x6-8
Dumbbell Shrugs 4x6-8
Dumbbell Front Raises 6x8-10
Incline Dumbbell Lateral Raises 6x8-10
Dumbbell Side Raises 6x10

Traps
Lawn Mower Rows 4x10
Elbows Out Chest Support Row 3x10
Prone Trap Raise 3x12

Nutrition Plan

Prepping for Show Diet: 6 meals per day:

Meal One
2 servings UMP protein, 1 tbsp MCT oil,
1 cup oatmeal

Meal Two
6oz chicken, 1 red pepper, ¹⁄₄ cup almonds

Meal Three
10 egg whites, 1 red pepper

Meal Four
2 servings UMP protein, 1 kiwi, 1 tbsp MCT oil

Meal Five
6oz chicken, 1¹⁄₄ cup rice, 1 kiwi

Meal Six
1 scoop UMP protein

Current Prepping Diet: 5 meals per day:

Meal One
10 egg whites or 2 servings UMP protein,
1 tbsp MCT oil, 1 cup oatmeal

Meal Two
10 egg whites, 6oz potato, ¹⁄₄ cup almonds

Meal Three
6oz chicken, 1 cup rice, 2 tbsp MCT oil

Meal Four
6oz chicken, 2 red potatoes or 2 apples,
2 tbsp MCT oil

Meal Five
1 ¹⁄₂ scoops UMP 4 rice cakes,
2 tbsp peanut butter

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

At a Glance: Keanu Soto

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:

Sedentary = 1.2

Moderately active = 1.550

Extra active = 1.9

Lightly active = 1.375

Very active = 1.725

 

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.