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

My Never Ending Quest for Perfection

Age: 35

Occupation: Fitness trainer, model, actor

Current Residence: Atlanta, GA

Years training (total): 10

Height: 6'4"

Weight: 265 (off-season), 235 (contest)

Favorite Bodybuilding Meal: Ground turkey (with ketchup), white rice, and peanut butter

Favorite supplements: Ultra 40 and Mass Aminos

What supplement would you most recommend? From my own experience, I'd recommend Ultra 40 liver tablets. I achieved significant muscle growth from Ultra 40 and no bloating.

Music: Rap and rock.

Favorite Book: SEO 2020 by Adam Clarke.

Hobbies and interests: I love muscle cars - restoring them, studying them, and watching them in car shows. I can be captivated by them all day.

Words to work out by: "Study proper form for each exercise and hit high burning reps till failure."

Instagram: @thegodofmuscle

Website: aaronrobey.com

One problem, I had the ambition but zero ideas on how to go about achieving it. Then one day, while eating breakfast at a restaurant, I saw one of the trainers from the local gym. He looked like he was 300lbs of
pure muscle. I wanted that look. The next day I joined his gym and was faced with a whole new set of challenges. Primarily, I had no idea how to train. First, I turned to the muscle magazines for advice. I tried various workout routines and made a little progress.

My reading led me to believe that the supplements advertised in the mags were the real secret. I spent hundreds of dollars monthly looking for the combination of supplements that was right for me. Unfortunately, none of the products worked as advertised. I was discouraged, but at the same time, I was gaining knowledge. I began eating cleaner. I started to see some quality results by ditching the fast foods and sugars for whole meats and complex carbohydrates.

Fast forward a year or so, I had a conversation with a professional bodybuilder. I asked him the same question that probably a hundred others like me had asked. "How can I get bigger?" He told me that he was personally eating beef liver tablets like candy. I immediately started researching and wore out Google looking for "the best liver pills." All signs came back to Beverly International's Ultra 40. I ordered two bottles and started taking ten tablets per day. The tablets are defatted liver, nearly pure protein. As the months passed, the lean muscle came.

I learned that what the magazines and internet made look easy, was in reality, the hardest thing I'd ever done in my life. However, I was hooked and continued learning more and more about my body. As I progressed, I realized that I was not taking in enough amino acids to maximize my muscle gains. So, I did my research and came back to Beverly for their Mass Aminos tablets. Mass Aminos was a game-changer. I finally was reaching my full potential and, within a year, had gained enough confidence to compete.

I pushed my body to the absolute limit during my contest prep and was devastated when I didn't win. I looked good but not as good as I thought. I learned from my defeat and went back to the drawing board. I realized that fitness was a mathematical equation as simple as 1 + 1 = 2: Hard work plus consistent dieting equals success. The amount of focus needed to achieve the physique of your dreams is incredible.

Diet is something I still haven't mastered

Off-season, I'm pretty relaxed. My foundation eating is to be sure to include a dozen eggs and 2lbs ground turkey each day (along with 30 each Mass Aminos and Ultra 40 liver tabs) plus some nut butter each day. But carrot cake, cookies, and cheeseburgers are the nutritional devils in my life (which I try to enjoy in moderation). I don't think you need to have an extreme diet all year. Learn your body. Understand what you can eat and what you can't. Whatever I eat throughout the day, I make sure I complete my foundation eating.

Everything changes with contest preparation. Every gram of protein, carbohydrate, and fat is ever so important. A typical contest diet entails 12 egg whites, 2lb of ground turkey, oatmeal, cabbage, and unsalted nut butter daily. My favorite supplements are Ultra 40 and Mass Aminos. First thing in the morning, I take 6 of each along with my essential vitamins (A, B-Complex, C, D-3, E). At each meal, I take eight more Ultra 40 and Mass Aminos. These supplements have worked great for me in preserving my precious muscle during extreme dieting and cardio.

Sodium is cut by nearly 90%. Sodium acts like a sponge in my body that absorbs water. When I remove sodium, I have minimal water retention. I don't cheat, I don't miss meals, and I don't skip workouts. At this stage in prep which is around three weeks out, I am like a robot. Each day becomes a repetition of the last. Stick to and complete the process in its entirety, and you will reap the benefits.

Competition training is brutal

Typically, in the off-season, I lift for high reps to failure with lighter weights. While training for a contest, my trainer, Rory Sessions, pushes me to the brink of exhaustion using heavy weights and high reps. I have never been a fan of lifting heavy, but his method completely transformed my physique. I entered the Arnold Classic Amateur with a transformed body – an extreme amount of clean and lean muscle. I took 4th in that show.

Unfortunately, Covid hit as soon as I made it home from Ohio. Gyms were closed everywhere, and I didn't lift for three months. My weight increased to 265, but the 3-month rest healed my body completely. The Olympia was a few months away. Rory and I went right back where we left off. What I learned from the last show is that recovery was an issue because of the heavier weights. Beverly International had the answer.
I increased my Ultra 40 and Mass Aminos and added ZMA 2000 for nighttime recovery. This stack prevented me from losing muscle while I dropped body fat. Showtime, I gave all I had left in the tank and earned a 2nd place performance at the Olympia Amateur. Rory is the king of training, and Beverly International is the king of supplements.

Training Tips

Don't count reps; take every set to failure.
Don't always wear headphones when you train; get in tune with the soundtrack of your body.
Get your sleep. Get your sleep. Get your sleep.
Hit calves from 3 angles – toes to the front, toes out, and toes in.
Hit abs daily.
Perform Pull-ups and Dips daily no matter what.
Get your sleep, lol.
Be humble enough to take advice.
Fasted morning cardio is king. Cardio before sleep is queen.
Only use the scale as a reference. It's not the judge of your fitness journey. How you look in the mirror and how your clothes fit is the actual scale.

Diet Tips

Drink distilled water to pull the water out of your system as the contest approaches.
Eat cabbage every day. It's a natural anti-inflammatory.
Watch your sodium. Water retention looks the same as body fat on stage.
Protein is essential for building muscle. Whether you are vegan, vegetarian, or omnivore, get some protein in every meal.
Don't force yourself to eat 6-7 meals a day to lose fat. In competition prep, I only eat 3. Find what works for you.
Drink black coffee before your workout. You will thank me later.
I drink fresh parsley tea daily. It's a natural diuretic.

Supplement Tips

Take Ultra 40 beef liver tablets and Mass Aminos every meal. 1 per 10lbs of your bodyweight.
Never underestimate the power of Vitamin A, B-Complex, C, D-3, and E. Beverly's Super Pak and FitTabs contain huge doses of them.
Take digestive enzymes at every meal. Beverly's Multiple Enzyme Complex is a good one (and inexpensive).
Don't live on protein powder. Moderation is key. I use it 10 minutes after my workout. Both Muscle Provider and UMP.
Take ZMA 2000 before bed. It helps recovery and will also give you a great night's sleep.
Creatine is good, but don't abuse it. I take five grams immediately after my workout.
I drink a shot of apple cider vinegar every morning.
Dandelion root is another natural diuretic. I take it in the morning and before bed.

Cardio

Off-season: Every other day for 30 minutes first thing in the morning. I lose weight relatively fast, so I don't go mental during the off-season.
On-season: Yes, I go mental. 30-45 minutes fasted cardio in the morning and another 30 minutes before bed. But I will adjust depending on how I look in the mirror.

Training

Off-season: 1.5 hours max in the gym, working my entire body. Everything from calves to arms gets worked.
On-season: I work my "show" muscles in the afternoon - abs, calves, forearms, and delts. Everything is high reps. There's no time limit; I stay in the gym till I'm finished.

Sample Evening Training Sessions

Monday: Chest

Machine Chest Press 5 x 50, 40, 30, 20, 10, start with 45lbs on each side, increase weight every set
Machine Incline Press 5 x 50, 40, 30, 20, 10, start with 45lbs on each side, increase weight every set
Standing Triceps Extension 5 x 50, 40, 30, 20, 10 (60 lbs) Push-ups 100

Tuesday: Back

Lat Pulldown 8 x 50, 50, 50, 50, 40, 30, 20, 10, start with a moderate weight, add weight every set
Seated Lat Row 5 x 50, 40, 30, 20, 10, start light, add weight every set
Deadlifts to Hang Clean with Olympic Bar 135 lbs, six sets to failure
Pull-ups 100

Wednesday: Shoulders

Shoulder Press Machine 5 x 50, 40, 30, 20, 10
Dumbbell Press 5 x 50, 40, 30, 20, 10 (25, 35, 45, 55, 65lbs)
Lateral Raises 6 x 50, 50, 40, 30, 20, 10 (15, 20, 25, 30, 35, 40lbs)
Push-ups 100

Thursday: Arms

Pull-ups 100
Dips 100
EZ Curl 5 x 50, 40, 30, 20, 10 (60 lbs)
Standing Triceps Extension 5 x 50, 40, 30, 20, 10 (60 lbs)

Friday: Legs

Pull-ups 100
Dips 100
Walking Lunges 8 x the full length of the gym, up and down
Leg Press 8 x 100, 80, 50, 40, 30, 20, 20, 10, start with 2-45’s each side, add 1 plate every set
Leg Extension 8 x 40, 40, 40, 40, 30, 30, 20, 10, start light, add 1 plate each set
Leg Curl 8 x 30, 30, 30, 30, 20, 20, 20, 10, go up 1 plate each set

Working out is a never-ending push for perfection. Enjoy the journey and take your training seriously. But as with everything in life, you must learn moderation. Take a break from working out sometimes and eat that burger. It will increase your motivation to push harder in the future.

The Dynamic Drug-Free Duo

Age: Ryan 39, Beth 31

Occupation: Ryan is a University of Akron graduate of the Radiology Technician program and currently a student at The Ohio State University working for his Masters in Exercise Physiology.

Beth recently graduated from the University of Akron with her Masters in Nursing with a specialty in Nurse Anesthesia and is employed with The Ohio State University Wexner Medical Center as a Nurse Anes-thetist.

Family: Engaged, no children

Current Residence: Columbus, Ohio

Years Training (total): Ryan 25 years, Beth 14 years

Height/Weight: Ryan 5’9”, 190 off-season/160 con-test; Beth 5’10”, 150 off-season/135 contest

Favorite Bodybuilding Meal: protein pancake with UMP, liquid egg whites, and oatmeal.

Favorite Supplements: UMP chocolate and Lean Out.

Music: Pandora radio during training sessions with sta-tions ranging from Marilyn Manson to Little Wayne.

Most Inspiring Book: Ryan: Arnold Schwarzenegger’s Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger, Beth: As A Man Thinketh by James Allen

Hobbies: Snowboarding, mountain bike rid-ing, free running, hiking, volleyball, boxing, watching movies, and spending time with our new puppy.

Words to live by:“You must be shapeless, formless, like water. When you pour water in a cup, it becomes the cup. When you pour water in a bottle, it becomes the bottle. When you pour water in a teapot, it be-comes the teapot. Water can drip and it can crash. Become like water my friend” ~ Bruce Lee

We take this quote by Bruce Lee to mean whatever your passion in life is, engulf yourself in it. Surround yourself with it, become it fully. Be at peace and rest-ful when you can, but also commit fully and forcefully when necessary. Goals are only reached through dedication, discipline, sacrifice and HARD WORK.

I have been blessed to have the love of my life as my training partner for the last eight years. Sharing our passion in life has been incredible for us. So how did this all begin? My first experience with weight training came in the form of a Christmas present when I was 10. My parents gave me a plastic water weight set, two dumbbells, a barbell and a few plates. Yes, they were hollow and designed to be filled with water to add resistance; however, whenever I was thirsty I would just open up a dumbbell and take a drink. It was like a thirst quenching drop set.

I started weight training in earnest during my fresh-man year of high school hoping to put some weight and muscle on my skinny 5’9”, 135 pound frame. I wanted to participate in football and track. I also desired to stop getting picked on by upper classmen. I didn’t know a lot at the time about bodybuilding, but I admired the one and only Arnold Schwarzenegger and would read anything about him I could get my hands on. By the be-ginning of my sophomore year I had gained ten pounds, and had begun to transform my physique. So began my love of bodybuilding.

As a high school athlete, Beth stood out in basketball and volleyball, but had no prior experience with body-building before meeting me. When we started dating she became interested in working out and started going to the gym with me. It took a few months and countless requests for spots, before she started hinting around that maybe we could become training partners. At first I was skeptical. I had never had a female training partner and never known anyone who had successfully trained with their significant other. I was quite wrong to be worried!

We clicked as training partners from the first moment, feeding off each other’s energy and instinctively knowing how and when to push one another. We started training together in 2006 and by 2007 we were getting ready for our first show.

We have competed in ten shows together. We’ve both earned our NGA and WNBF drug-free pro cards, Beth in figure and me in bodybuilding. She is coming off a great 2013 season with an overall win at the INBF Cardinal Classic and a class win at the NPC Natural Northern. I have won my weight class in all but one tested show. That loss was to the eventual over-all winner and it fueled me to train even harder. More importantly, it compelled me to maintain consistency with my supplementation and nutrition regimen. Since then I have been undefeated in tested shows. I have four overall wins: NPC Monster Mash, NGA Fall Classic, INBF Cardinal Classic and NPC Natural Northern. My most memorable achievements are the two competitions where Beth and I took the overalls together. The feeling of us as a team on stage together at the end of the night is something I will cherish for a life time.

In the remainder of this article I will share our nutrition, supplement, and training programs. We encourage you to study them, adapt them to your own programs, or follow them exactly and see if you can get the same results that we achieved.

Diet

During our contest prep, Beth and I eat the same foods except for the portion sizes. This makes it much easier for us to shop and prepare our meals together. We’ve noticed that we lose fat and our strength in the gym actually increases when we start on the diet and supplement plan listed below.

Meal 1 Pancake made with UMP, egg whites, 1 whole egg, uncooked plain oatmeal, blueberries and/or blackberries. 1-2 cups coffee or green tea, roughly 1 liter of water.

Meal 2 Chicken breast or ground turkey breast, brown or white rice, green beans or broccoli.

Meal 3 Tilapia, sweet potato or brown or white rice, green beans or broccoli or asparagus.

Pre-workout meal 1 scoop Muscle Provider or UMP and 1/2 cup un-cooked oatmeal. I either blend this in a shake or cook it as oatmeal. Either way it’s delicious and digests very quickly. We put 2 scoops of Beverly’s Glutamine Select plus BCAAs in our water bottles for the gym.

Post workout meal Blend together unsweetened almond milk, water, spinach, 6oz pasteurized egg whites, 1 scoop Muscle Provider and 1/2 cup uncooked oatmeal. I also take my Beverly Creatine Select at this time.

Meal 4 Any combination of the above, one food from each category, protein, carbohydrate and vegetable.

Meal 5 Chicken breast and a large mixing bowl size salad, consist-ing of red and green leaf lettuce, tomatoes, mushrooms, red and green peppers. Dressing consists of 3 tablespoons Bragg’s unpasteur-ized apple cider vinegar mixed with a little mustard and a packet of Sweat Leaf natural stevia. It tastes like honey mustard and is healthy. (No complex carbs at dinner.)

Condiments Mustard, hot sauce and anything we can find that is sugar free.

Water We drink when we are thirsty, at least 4-6 liters a day. Usually a little more if the temperature is high. However, I don’t believe in drinking gallons and gallons of water a day. This just flushes out your sodium, electrolytes and may tax your kidneys.

Supplements

Meal 1: Multivitamin, 3 Quadracarn, 4 Ultra 40 liver, 4 Mass Amino Acids, 2 Lean Out

Meal 2-3: 4 Ultra 40, 4 Mass Amino Acids, 2 Lean Out

Meal 4: 3 Quadracarn, 4 Ultra 40, 4 Mass Amino Acids, 2 Lean Out

Meal 5: 3 Beverly ZMA 2000

Training

Our training remains relatively constant whether we are in the off-season or preparing for a contest. As men-tioned above, we actually get stronger at the beginning of our contest prep phase even though we are losing weight. I believe this is due to the strict, clean eating and regi-mented supplement program. It is not until the last few weeks that we start to see a decrease.

Beth and I perform the same exercises, repetitions and sets. Although she is aware that women’s figure demands a certain look that may require over-developing certain muscle groups, her goal, like mine is to develop a well-rounded, proportionate physique.

Here are some key points regarding our training:

You have to check your ego at the door and focus on the form you are using over the weight people see you moving.
Practice the mind-muscle connection. Squeeze the working mus-cle on each rep.
You are only as strong as your weakest muscle.
We add an intensity element after completing the last set on many exercises. It may be any one of the following:
1. 2 assisted forced reps after completing our scheduled 8 reps
2. A drop set to failure (starting with the same poundage as our 1st set)
3. A set of negatives to failure - we are strong advocates of us-ing negative reps in our training. It is a great way to tear down muscle tissue without beating up one’s joints.

Note: If we are too exhausted to maintain good form on any of the exercises listed below, we reduce the weight and do 3 sets of 10 reps instead of the listed schedule. An asterisk (*) on the final set of an exercise means that we usually incorporate one of the above intensity techniques.

Cardio

Beth does three days of HIIT training and two, 30-45 minute low intensity sessions. I do not do cardio during contest prep. I feel it drains me and I look stringy. I rely on the foods I eat and not getting too far out from my contest weight in the off-season.

Summary

Be consistent! There are endless approaches to eating plans, contest preparation, training strategies and supplementation. The key is to find what works for you. Once you develop a working strategy, stay with it and give it time to work.

Classic Physique – Presentation

As you follow both your nutrition and workout programs to a tee, you will be well on your way to developing a Classic Physique which highlights proportion, symmetry, pleasing lines, and a small waist. Aesthetics are as important as muscularity and in order to display your physique to its best advantage you’ll need to practice your presentation. If your goal is to compete in the “Classic Physique” division you’ll need to know the rules of competition. The prejudging will consist of semi-relaxed quarter turn comparisons and these five compulsory poses.

The Classic Physique Compulsory Poses

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

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

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

• Remember! “Classic Physique” competition is posing! No one will ask what you can bench press or squat. How you present yourself and look on stage is all that counts.

• Start posing practice two days per week at 12 weeks out.

• Start with 2 sets of each pose (quarter turns and mandatories) for 10 seconds. For the next four weeks hold each pose for an additional 5 seconds each week.

• Spend most of your time practicing on your front facing pose and finding which variations of your compulsory poses best highlight your physique.

• Start each pose from your feet up to make certain your legs are flexed.

• Work your way around in a circle hitting every pose.

• After completing all of the quarter turns and compulsory poses, that’s one set. Do 2 total sets.

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

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

• Front stance

• Quarter turn to the right

• Quarter turn to the rear

• Quarter turn to the right

• Quarter turn to the front

• Front Double Biceps

• Side Chest

• Back Double Biceps

• Abdominal and Thigh pose

• Favorite Classic pose – this should be your best pose. Experiment until you find the exact variation of a pose that best highlights your symmetry, proportion, and muscularity. Then practice it to perfection.

10-minute Prejudging Drill:

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

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

The Individual Routine:

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

• You can develop your routine by starting with the mandatory poses, then add a few flattering optional poses. You’ll be able to find many classic physique photos on the web. Mimic each pose you see and determine which ones feel comfortable and flatter your strong points.

• Your routine should be based solely on your strongest poses. This is your opportunity to show the judges only what you want them to see.

• Select your music well in advance and make a professional quality CD. Often it is nearly impossible to create a posing routine based on your favorite song. It is usually better to choose your music to fit your routine, not vice versa. Record only the 60 seconds of music on which you will base your routine. Don't record the entire song. Make a “posing practice CD” with your 60-second selection recorded over and over with a 30 second delay between cuts. You can practice your routine over and over without restarting the CD.

Points to Remember:

• You will often be asked to hold the front facing pose on stage much longer than the others. You should continue to hold this stance anytime you are on stage throughout the show when you are not being directly judged or as others are "called out". Never completely relax and always keep your leg tensed.

• Practice hitting the poses with your eyes closed and then opening them to see if you are hitting each pose correctly. Remember, on stage you have no mirror.

• It is not necessary to complete all of your posing "sets" at one session, but be sure to complete all scheduled "sets" of each posing round - facings, mandatories, and individual routine with music - by the end of each day.

• Posing sessions are one of the key factors in developing hardness and muscle separation - you can overdo training or cardio but you can’t pose too much

Remember, these are maximum symmetrical measurements, and it is your proportions that count. In other words they are the maximum measurements for a body part without getting out of proportion. A good goal is to aspire to reach 90% of the maximum. For example, if your wrist measures 7”, the maximum symmetrical arm measurement would be 18”. 90% of 18” is 16.2” which would be very commendable. If you’d like a website to do the math for you go to: www.muscleandstrength.com/tools/ideal-measurements

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

The NPC has developed their own chart of acceptable heights and weights which you can find on their website at www.npcnewsonline. com. They are a little more lenient and go above Reeves’ maximum weights. For example, a competitor 5’11”- 6’ may weigh up to 207 lbs. One who is 5’7 up to 5’8” may weigh 177 lbs. In Classic Physique there is no advantage to weighing in at the top of your class, symmetry and proportion are what counts, not size.

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

Classic Physique – Training

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

• Increase reps with same weight

• Increase weight for the same rep range

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

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

Use a workout journal to keep your progress on track. It can be a spiral notebook or as fancy as you like. Keep track of every training session. Use the “star method” to track your progress. Every time you use a heavier weight than before on a set, get more reps with a particular weight, or complete a series of sets in less time give yourself a star in your journal. A 10 Star workout means you did an extra rep or used more weight on at least ten sets during your workout. Finish a bodypart in record time and you get another star.

1. Pyramid Training:

Add weight lower the reps each set.

Set 1: 12 reps with a very easy warm-up weight – not all you can do for 12 reps

Set 2: 10 reps still pretty easy

Set 3: 8 reps – use a weight you could get for 9 – 12 here but stop at 8

Set 4: 6 reps – use a weight you could get 6 – 8 reps with but stop at 6

Set 5: 4 – 6 reps - a max set. Here’s where you can earn stars in your training journal. Once you reach 6 reps add weight to the final 3 sets (which will earn a star on each of these sets next time) and start back at 4 reps on set #5. Exercises using the Pyramid system are marked with *.

2. Double Progressive System:

Use the same weight for all sets. Start at the low end of the suggested rep range. Gradually increase the repetitions, usually adding one rep each week until you reach the top number of suggested reps for each set of a particular exercise. Then add weight and start over at the lower end of the rep scheme. Exercises where you should use the Double Progressive System are marked **.

3. Feeder Workouts:

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

DB or BB Bench Press* (pyramid) 5x12/10/8/6/4-6 - Dumbbells are preferred if you can give up the barbell bench press in developing squared off “gladiator pecs” preferred in the classic physique

Incline DB Press (double progressive) ** 3x6–8 reps constant weight. First session do 6 – 6 – 6 and gradually add reps and earn stars until you get to 8 – 8 – 8 then add weight and start back at 6. If you get bored adding reps, reduce rest time between sets to earn additional “stars.”

DB Flyes** 3x8–12

DB Pullovers** 3x8–12 (These work the serratus muscles. “The serratus magnus muscles are the ‘jewel-like’ muscles of your chest … they add width to the chest, shape, muscular definition – as well as classic beauty.” ~ Vince Gironda)

Close Grip Bench Press* (pyramid) 4x12/10/8/5–7

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

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

Train three days on – one day off:

Day 1: Chest and Back

Day 2: Legs

Day 3: Shoulders and Arms

Day 4: Off; Repeat

Classic Physique – Nutrition

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

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

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

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

“Classic Physique” Nutrition

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

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

Note: In the meal plan below if you weigh less than 165 lbs reduce meat and carb portions listed by 2oz. (All meats are weighed prior to cooking.)

Meal 1: 2 whole eggs + 4 egg whites, 6oz lean meat, ½ cup oatmeal – (measured before mixing with water and cooking)

Meal 2: (Choose one option)
Option A: Protein Drink with two scoops Ultimate Muscle Protein, 1-2 tablespoons healthy fat source (olive oil, flax oil, almond butter) or heavy whipping cream.

Option B: 8oz lean beef or chicken or 10-12oz tuna, one small apple or orange

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

Meal 4: (same options as meal #2)

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

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

Option B: 8 egg whites + 2 whole eggs or 6oz beef, 1-2 cups vegetables

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

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

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

Meal 1: 8oz lean beef or turkey, 3 egg whites, 1 yolk, 1 grapefruit

Meal 2: Protein Drink: 2 scoops UMP or Muscle Provider, 1 tbsp healthy fat (olive oil, flax oil, almond butter, etc.) or 1 tbsp heavy whipping cream

Meal 3: 8oz chicken or turkey breast (weighed prior to cooking), 2 cups vegetables

Meal 4:
Option A: Protein Drink: 2 scoops UMP or Muscle Provider, 1 tbsp healthy fat (olive oil, flax oil, almond butter) or 1 tbsp heavy whipping cream

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

Meal 5: 10oz lean meat (chicken, turkey, fish, 93% or leaner beef, etc.), 4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.), 2 tbsp cider vinegar and 1 tbsp olive oil for a dressing

Meal 6: 5oz chicken or turkey breast; 6 egg whites, 1 cup omelet vegetables

Monday and Thursday: In place of meal 6 (or as an added 7th meal if you weigh over 185 and your condition warrants it): 1.5 cups oatmeal (precooked) or cooked rice, 10oz sweet potato, 1 medium banana, 1 cup vegetables, 1 tbsp butter, almond butter or oil

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

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

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

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

Meal 4:
Option A: 6oz tuna or chicken, 3 egg whites, 1 whole egg, and 1 tomato or a cup of vegetables

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

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

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

Don’t Call It A Comeback!

For natural bodybuilders like Frank LaGarde, the situation can be different. Taking almost a decade away from the posing platform, did not remove him from the gym. Bodybuilding is a sport in which 99% of the athletic performance takes place before the day of competition. LaGarde's nine-year break was not a retirement.

“In addition to getting married and moving, doing too many shows in a three-year period burned me out,” LaGarde says. “I also knew I needed time to put on some muscle since I was squeezing into the middleweight class (at six-feet tall).”

Natural bodybuilding requires time, even for those possessing good genetics. Frank LaGarde definitely has some genetic advantages, including broad shoulders and a small waist. His V-taper exaggerates itself when he diets for a contest. “It's a gift and a curse. It helps you in bodybuilding but it is hard to buy clothes that fit you.” This is NOT a terrible burden.

Frank began lifting for basic recreational exercise after high school but he got serious in 1999, which led to him competing in 2000. “I went to a contest that one of my wife's college friends competed in and said, 'I can do that'”. Since Frank placed well in his early contests (and went on to win in the most of the ones he entered) he became hooked on competing. Here is a listing of his three hectic early years in the sport:

2004 NPC Natural Ohio
(Middleweight: 1st place)

2004 NPC Upper Ohio Valley
(Middleweight: 1st place)

2004 NABBA Canton Open
(Middleweight: 1st place)

2005 NPC Natural Ohio
(Middleweight: 1st place)

2005 NPC Upper Ohio Valley
(Middleweight: 1st place / Overall Champion)

2005 NABBA Canton Open
(Middleweight: 1st place / Overall Champion)

2005 NPC Mike Francois Classic
(Middleweight: 1st place)

2006 Team Universe (National Contest)
(Middleweight: 5th place)

2006 NPC Motor City Classic
(Middleweight: 1st place)

2006 NPC Ohio State Championships
(Middleweight: 1st place)

Resurgence

During his nine-year break from competitive bodybuilding, Frank's focus outside of the gym had been on marriage and career. In the gym, he slowly added muscle onto his new light-heavyweight build. He now plans to bring up his calves and traps before looking for the next areas required for ongoing construction.

Frank works from 8:30 until 5:00pm as a Sales Rep for AT&T-Midwest in the Small Business Sales department. His co-workers respect his bodybuilding goals and the job fits in well with his needs.

After work, he returns home, gets something to eat or drinks a shake, and makes it to the gym around 7:15. After work, Frank trains at Pep Wahl's Body Builders Inc in Akron, Ohio. Body Builders Inc is one of the country's best (and most under-rated) gyms. Need to chalk your hands? No worry about having to clean up after yourself. Chalk boxes are positioned throughout the gym. Body Builders' has an uncommon “men only” rule. What might seem like an outdated rule insisted upon by the landlord 35 years ago, does have its benefit for those that train there. Lack of the fairer sex removes the need for gym clothes that match. You don't see men in custom-designed athletic footwear, $60 gym hoodies, or matching lifting belt-and-shoe combos. Heck, even a hairstyle flattened by the pillow is not uncommon here. The vomit buckets get used and hard work is typical, with powerlifters, bodybuilders and non-competition gym meatheads all training hard and driven by their own purpose...whatever it might be.

Frank trains solo and likes to hit each body part twice a week. His training takes between 90 minutes to two hours, so he is home by around 9:00. This gives him just an hour to relax with his wife, Jennifer, before wrapping up his day.

Frank's approach in the gym doesn't change much pre- or post-contest. As the contest approaches, he does go a bit lighter, slightly reduces the rest periods, and does high rep burnout sets (with maybe 15-20 reps). For example, his chest training may involve a heavy pressing movement followed by higher reps pec deck or flyes.

Why does Frank not make big changes to his training as a contest approaches? “I don't let my body composition get out of control.” Like other smart and dedicated lifters, his off-season condition does not become sloppy with some type of “bulking” strategy. “At the recent NPC Natural Northern USA, I came down from around 212-213 and competed around 180.” This contest (promoted by Dave Liberman) is one of the largest regional drug-free contests in the country so Frank's overall wins in both the Open Class and Masters Class show that he properly filled out his now light-heavy frame. This made his return to the stage a success:

Maximum Potential

So why did Frank LaGarde make the decision to contact Beverly International? “My initial goal was to maximize my potential in order to get the very best results when competing,” Frank says. He started reading the No Nonsense Newsletter around 2000, but didn't try the products until 2003.

“When I first started bodybuilding, I was not using Beverly. But I decided to give Beverly a try. I noticed that the people winning at the shows were being featured in the No Nonsense Newsletters as loyal Beverly supplement users. That was proof enough for me!”

“I've been using BI supplements for so long, I do not have anything to compare it to. I guess that's pretty good.”

“I first met Steven Wade at the Beverly booth at the Arnold Classic, I believe it was 2002. We talked about the different products, mostly the protein powders.” When Frank decided to begin using Beverly he sent an email detailing his goals, and Steven was the Beverly Advisor Team member who replied. The two men crafted a contest diet that he has been using to this day. “Why change, if it's working?”

Frank's use of Beverly supplements is very diverse. His favorite products include Ultimate Muscle Protein (UMP), Provosyn, and Quadracarn.

In his off-season, Frank takes one scoop of UMP and one scoop of Provosyn, two to three times daily. He also adds in four Ultra 40 tablets and four Mass Aminos twice daily, first thing in the morning and in the evening post-workout. For overall vitamin/mineral support, he has a Super Pak in the morning. To fuel his training, he has two scoops of Glutamine Select post-workout or three scoops sipped during training. He wraps his intake up with Quadracarn, three tablets, three times a day.

Like many successful bodybuilders, Frank's supplement intake makes minor increases as the competition approaches. This is to protect against muscle loss when calorie intake and metabolism are more strictly controlled. He increases his intake of Ultra 40 and Mass Aminos to four of each with every meal (five times a day). He increases this to a sixth dose of the two products as the diet continues. Beverly’s Creatine Select is added in to keep his muscles full of creatine when glycogen may be a bit low. The contest prep period also includes two Lean Out and four Muscularity with each meal. GH Factor is also included with six capsules in the morning and another six before bed. As a final support, Frank includes three 7-Keto MuscLean capsules in the morning, followed by a second similar dose in the afternoon.

“I didn't want to waste time with a lot of guess work and experimentation. Beverly has definitely helped me with that. They’ve helped me meet my goals...from the very beginning up until current day. Their input has always been on the money. Even after I took nine years from competing, Steven was still there to help me get back into contest shape."

Frank's praise of Beverly International goes beyond his own contest victories and reflects his early views of the newsletter (which has now transformed into the No Nonsense magazine). He likes BI “mainly because they use "real world" people such as myself, not just professional bodybuilders and fitness models, but regular people who have to be at work every day. I think that goes a lot further, when discussing real world results."

In life, real world results are the barometer of success. This involves goals taken beyond wishful dreams to becoming accomplished objectives. Frank LaGarde's impressive extensive list of contest victories demonstrate real world results. And now his profile in a Beverly article may serve to inspire more future champions to accomplish their own real world results!

Meal Plan

Meal 1: 1 whole egg, 6 egg whites, 1 can tuna , 1 scoop Muscle Provider , ½ grapefruit

Meal 2: 1 can tuna mixed with 4 boiled egg whites

Meal 3: 8oz grilled chicken breast, 2 ½ cups green beans

Meal 4: 2 scoops Muscle Provider, 1 tomato or ½ grapefruit

Meal 5 (pre-workout): 1 can of tuna or 10 egg whites

Meal 6: 7oz turkey breast or 8oz white fish, 2 cups of steamed vegetables (usually broccoli)

On Mondays and Thursdays, I ate the following in place of my normal 6th meal:
1 ½ cups of oatmeal (measured before cooking) or 1.5 cups cooked brown rice, 10oz sweet potato, 1 banana, 1 cup vegetables, and 1 tablespoon butter

MONDAY: ABS, HAMSTRINGS, CHEST, BICEPS	Amount
Ab Crunches or Declined Sit Ups	4x25
Leg Curls	5x10
Straight-Leg Deadlifts	5x10
Chest Press Machine	5x10
Pec Deck Flyes	5x10 (sometimes superset with Dips 5 x10)
Standing Bicep Curls	5x10
Dumbbell Hammer Curls	5x10

TUESDAY: ABS, BACK, SHOULDERS, TRICEPS	Amount
Weighted or Machine Crunches	3x25
Lat Pull Down	5x10
Seated Rows	(sometimes superset with Shrugs 5x10)
Machine Shoulder Press	5x10
Lateral Raises or Upright Rows	5x10
Triceps Pressdowns	5x10
Overhead Triceps Rope Extensions	5x10

THURSDAY: ABS, CALVES, HAMSTRINGS, CHEST, BICEPS	Amount
Hanging Ab Crunches	4x25
Seated Calf Raises	5x10
Leg Press	5x10
Standing Ham Curls	5x10
Incline Chest Press	5x10
Wide Chest Press	5x10
Preacher Curls	5x10
Rope Curls	5x10

SATURDAY: BACK, QUADS, SHOULDERS, TRICEPS	Amount
Romanian Deadlifts	5x10
Front Squats	5x10
Reverse Grip Lat Pulldowns	5x10
T-Bar Rows	5x10
Machine Shoulder Press	5x10
Rear Delt Flyes	5x10
Single Arm Triceps Pressdowns	5x10
Overhead Triceps Extensions	5x10

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

My Never Ending Quest for Perfection

No Nonsense Magazine Vol. 24 #2

Diet is something I still haven't mastered

Competition training is brutal

The Dynamic Drug-Free Duo

No Nonsense Magazine Collectors Edition 2015

Training

Classic Physique - Presentation

No Nonsense Magazine Collectors Edition 2016

The Classic Physique Compulsory Poses

PHASE 1 POSING PRACTICE

PHASE 2 POSING PRACTICE

10-minute Prejudging Drill:

The Individual Routine:

Points to Remember:

Closing Thoughts

Classic Physique - Training

No Nonsense Magazine Collectors Edition 2016

Phase 1 “Classic Physique” Training Program

1. Pyramid Training:

2. Double Progressive System:

3. Feeder Workouts:

Phase 2 “Classic Physique” Training Program

Classic Physique - Nutrition

No Nonsense Magazine Collectors Edition 2016

“Classic Physique” Nutrition

Phase 1 “Classic Physique” Nutrition Plan

Phase 2 “Classic Physique” Nutrition Plan

Phase 3 “Classic Physique” Contest Peaking Nutrition Plan

Don't Call It A Comeback! Frank LaGarde's Nine-Year Competitive Pause Leads to BIGGER Wins

No Nonsense Magazine Collectors Edition 2016

Maximum Potential

Training