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

Bodybuilding as a Lifestyle

Age: 38

Occupation: Owner, Body by Khoshal Personal Training; co-owner Lifestyle Fitness, Wilmette, IL

Family: Sophia, wife. We have a 3.5 year old daughter.

Years training (total): 16 years

Height: 5’8”

Weight: 210 (Off Season); 176 (Contest)

Favorite Bodybuilding Meal: Protein Pancakes made with sweet potato and two scoops of Muscle Provider.

Favorite Supplements: My favorite supplement is Muscle Provider Vanilla because I love the taste! I incorporated it in my morning pancakes, snacks, and shakes! I love the flexibility it has—I can mix it into anything! I also love Creatine Select. It not only gives me energy but most importantly, makes my pre-workout shakes delicious!

What would you recommend to someone who has never used Beverly supplements before? For somebody who has never used any Beverly supplements, I would definitely recommend Muscle Provider because it can be mixed into anything! It is honestly the best tasting protein that I have ever come across.

In your CD player: Nothing! I love my Sirius XM radio!

Most Inspiring Book: The Kite Runner

Hobby or interests outside bodybuilding: Going to the movies!

Words to live by: “All things are difficult before they are easy. It’s not about falling, it’s about getting back up. Success is not a skill, it is a persistent attitude.” - Marc

I always wanted to look “BIG” and fit. Growing up as a teenager in the 90’s, I was under the impression that lifting was all there was to “getting big”. Then, when I began training for my first competition I quickly learned that there was a lot more to it than just pumping iron. I had no idea that training went hand-in–hand with the right diet, the right supplements, and the right amount of cardio. Looking back, I did everything wrong. I dieted wrong, I trained wrong, I dehydrated trying to get the “dry look”, any mistake you could make, I made it. But, in the long run it was a valuable lesson. You progress in bodybuilding, as in life, by learning from your mistakes. After that first contest I knew I had a lot to learn and I applied myself to learning it. I continued to refine my training and cardio. And I even studied for and passed my personal training certification. Last year I also become a Certified Nutrition consultant.

The training aspect came easier for me than the nutritional one. My workouts were spot on but the results just weren’t there. I tried everything from calorie counting to intermittent fasting without any progress or results. The more I studied and the more nutritional techniques I experimented with, the more confused I became. Real results finally came when I started receiving the No Nonsense magazine! There were finally people I could relate to in this mag, not Mr Olympia or Mr Universe, but regular people who had attained the results that I was working so hard to achieve. Reading and analyzing their nutrition and supplement programs showed me how to fix my problem. I needed to speed up my metabolism. The solution was simple - eat small meals, many times throughout the day, and supplement with Lean Out and 7-Keto MuscLean. I dropped the fat that wouldn’t leave in almost no time at all! I added muscle building shakes, puddings, and brownies infused with delicious Muscle Provider at least twice each day. This made sticking to my muscle building, fat-busting nutrition plan so much easier. It didn’t feel like I was dieting at all! The Muscle Provider protein pudding and brownies killed all my cravings for sweets.

Now that I finally have a handle on all of the aspects of looking big and fit – training, cardio, nutrition, and supplements, I’d like to share it with you. I hope it will help you as earlier No Nonsense magazine articles helped me.

MONDAY: CHEST DAY	Amount
Barbell Bench Press	4x10, 8, 6, 4
Barbell Incline Bench Press	4x10, 8, 6, 4
Dumbbell Flyes	3x10, 8, 6
Parallel Bar Dips	3x15, 10, 8
Pullovers	3x15

TUESDAY: BACK DAY	Amount
Chin-Ups	4x10 minimum
Close-Grip Chins	4x10 minimum
T-Bar Rows	4x15, 12, 8, 6
Bent-Over Barbell Rows	4x8-12
Deadlifts	4x20, 15, 10, 6
Lat Pulldown	4x25, 20, 15, 10
Dumbbell Pull-Overs	4x20, 15, 10, 6

WEDNESDAY: LEG & ABS DAY	Amount
Squat	1x20 warmup, then 4x10, 8, 6, 4
Front Squats	4x10, 8, 8, 6
Hack Squats	3x10
Leg Curls	4x20, 10, 8, 6
Standing Leg Curls	4x10
Straight-Leg Deadlifts	3x10

WEDNESDAY: CALVES	Amount
Donkey Calf Raises	4x10
Standing Calf Raises	4x15, 10, 8, 8

WEDNESDAY: ABDOMINALS	Amount
Crunches	3x25
Bent-Over Twists	100 reps each side
Machine Crunches	3x25
Crunches	50 reps

THURSDAY: SHOULDERS	Amount
Behind-Neck Barbell Press	1x15 warmup, then 4x10, 8, 8, 6
Lateral Raises	4x8
Bent-Over Dumbbell Laterals	4x8
Dumbbell Shrugs	3x10
Barbell Shrugs	4x20
Upright Row	4x20

FRIDAY: ARMS	Amount
Standing Barbell Curls	5x15, 10, 8, 6, 4
Incline Dumbbell Curls	4x8
Concentration Curls	3x8
One-Arm Triceps Extensions	3x10
EZ Bar Curls	4x10-20

FRIDAY: FOREARMS	Amount
Barbell Wrist Curls	4x10
Reverse Wrist Curls	3x10

Nutrition

Preparation for a competition takes weeks, months or even years! I have to stay on a strict diet for at least 16 weeks, which used to be difficult because my mom is such an amazing cook. Coming from a large family and such a rich culture, dieting was hard in my household. Being persistent and proactive is what helped me cope and over the past couple years I have implemented my bodybuilding diet into my daily life, making it part of my lifestyle. I taught my family the importance of healthy eating. My mother even started implementing healthy substitutions into her cooking. Eating healthy, in my household, is now a part of our life. One tip I can give you is to always try to eat with someone, because eating in front of the TV or
the computer can lead to mindless over-eating.

Lean Out: (6 capsules per day) I consider Lean Out a must-have to keep my bodyfat in check.

7-Keto MuscLean: (3 capsules, twice a day) stimulates my metabolism to burn fat more quickly.

FitTabs: (2 tablets, twice daily) I can feel the difference in my energy and well-being when I take FitTabs.

Glutamine Select: (1-2 scoops before and/or after workouts) for muscle recovery.

Creatine Select: (1 scoop prior to workouts) builds size and strength.

Density: (5 tablets, twice a day) supplies the essential amino acids necessary to build muscle.

Muscle Synergy: (1 scoop in water during my workout) for pumps, strength, and muscle development.

Multiple Enzyme Complex: (1 or more tablets daily as needed) to help in digestion and assimilation of nutrients.

Cardio

My favorite type of cardio is the stair master. I usually have to be at work by 5am, so I wake up an hour early to do cardio. It’s such a great feeling and perfect for weight-loss because I do it on an empty stomach. My aim is always 45 minutes but going an extra 15 is never a problem, if I have time.

In Closing

Preparing for a competition is only a hobby but it is the #1 factor in helping me get in shape fast. Knowing a contest is approaching motivates me to become much more disciplined in my training and especially in my nutrition plan. And I love the outcome, especially if it’s a late spring or early summer show – just in time for my summer beach body. Since my first competition in 2009, I have done five more competitions. On November 22nd, 2014 I won the overall at the NPC Natural Muscle Classic in Rockford, IL. So whether you want to look “BIG” and fit like me, or just want to live a healthier lifestyle, I hope that this article inspires you the way past No Nonsense articles have motivated me.

Here’s How I Trained for 2 Half-Marathons and a Professional Bodybuilding Show …at the Same Time!

I am always up for a challenge. My wife runs marathons and I’m a natural pro bodybuilder. That made it hard for us to train together in the past. But, now that our daughters are no longer babies, I decided to train alongside her for a couple of half marathons, and then immediately transition into contest prep for a bodybuilding show. Now I know this goes against "traditional" bodybuilding wisdom. You’re supposed to add size during the off-season, not train for half-marathons. It was definitely going to be a challenge. My goals were to have a respectable time in the half marathons, yet come in full and conditioned a few weeks later for a professional bodybuilding contest. All four aspects of my traditional training would need an overhaul.

CHEST	Amount
Pushups	(2 sets wide, 2 sets shoulder width)
Smith Machine Bench Press (on floor)
Flat Dumbbell Flyes
Pec Dips (elbows out, leaning toward the floor)
Cybex Incline Press
Incline Dumbbell Press (palms facing in)	3 sets

BACK
2-Arm Bent-over Dumbbell Rows (lower DB all way to ground)
Smith Machine Deadlifts
Standing 2 Handle Rows in Cable Crossover (cable at chest height)
D-Handle Pulldowns
Reverse Grip Pulldowns
1-Arm, 1-Handle Pulldowns (sit sideways on pulldown machine)
Seated Cable Rows (reverse grip)

ARMS - Triceps	Amount
Overhead Rope Tricep Extension
Dumbbell Kickbacks
Dips (Elbows tucked, keep upright positioning)
Superset: 1-Arm Dumbbell Extension and 1-Arm Concentration Curl	3 sets

LEGS
Barbell Squats (wide stance)
Seated Machine Leg Press (narrow stance)
Barbell Stiff Leg Deadlift
Smith Machine Front Squat (narrow stance)
Bench Step-Ups
1 Mile on Elliptical at highest resistance and highest incline (forward motion only)

ARMS - Biceps	Amount
Barbell Curls	(2 sets regular grip, 2 sets wide)
EZ-Bar Cable Curls
Standing Dumbbell Curls (for the first half of each set, curl inward and touch dumbbells together; for the second half, keep elbows tucked and DBs out wide)

SHOULDERS
Dumbbell Lateral Raises (arms straight, bring weight directly off the side of the hips)
Front Raises on High Incline Bench
Dumbbell Upright Row
Seated Short Range Shoulder Press (keep elbows bent throughout movement, touch DBs just above your head)
Bent-over Lateral Raise

Cardio and Running Program

The next step was to incorporate fat burning/muscle sparing cardio along with endurance training. I believe cross training is the key to being injury free and protecting the joints. Even though running 13.1 miles in a decent time was the end goal, I felt that I needed to incorporate different angles, inclines and types of cardio to keep the muscles fresh and avoid repetitive joint injuries. Let me show you how I did it:

Phase One: 4 days/week of HIIT on the elliptical or treadmill for 15 minutes. On the treadmill, I alternated one minute of fast jogging at various inclines, with one minute of walking. I varied the resistance on the elliptical while going fast in the forward motion for a minute and then slow in the reverse direction for a minute.

Phase Two: 3 days/week of HIIT on the elliptical or treadmill for 20 minutes. And 1 day/week a distance run on Saturday in place of one of the HIIT sessions. I started with a 3-mile run on Saturday and gradually increased the distance.

Phase Three: 2 days/week of HIIT on the elliptical for 20-30 minutes. And 2 days/ week of running. In the weeks leading up to the race, I substituted a 2nd day of running for one of the HIIT sessions. On Wednesdays, I would run 3 miles for time, trying to decrease my time a little each week. On Saturdays, I continued my longer run, successively adding mileage as the weeks grew closer to the race. I did two days of HIIT intervals on the elliptical, 1 minute fast in the forward rotation and 1 minute slow in the reverse rotation for 20-30 minutes.

Nutrition

The next piece of the puzzle was diet. I knew I was going to need more carbohydrates than usual to fuel my long runs, but would need to manipulate some variables for continued fat loss. I began with my usual diet of 250g of protein, 400g of carbs and 50g of fat. When I started the long runs on Saturdays, I bumped my carbs to 475g two days prior and 450 the day before the run for added glycogen. This was important since I was still working out hard in the gym. At 11 weeks out from the bodybuilding contest I ran my first half marathon. My average macro count at that point was 260g of protein, 370g carbs and around 35g fat.

To get my numbers to where they needed to be, I varied the portion sizes and added or subtracted grams of fats, carbs and proteins. To bump my carbs before the races I added in Ezekiel bread or muffins.

Two days before the race I bumped my carbs up to 500g and the day before I consumed 450g. Given that my upcoming bodybuilding competition was the end goal, I paid close attention to how my body looked after these carb up meals during my morning posing practice sessions. I noticed that I looked best two days after the carb up meal. This helped me develop my final peak week as the contest approached.

The final piece of the puzzle was my supplement program. In addition to the Beverly proteins, which are always a part of my diet, I relied on three “specialty” supplements.

1. Muscle Synergy was “number 1” on my list to maintain muscle mass. I took 8 tablets upon arising, 8 prior to workouts, and 8 more tablets after workouts. I also took a scoop of Muscle Synergy powder at night. I would heat it up in a coffee mug and sip it like tea. This was especially helpful as a nice nighttime treat. As the show approached I would also heat it up and sip on it during posing practice.

2. The next supplement I added was Joint Care to help me remain injury and pain free while pounding my legs in the gym and on the pavement. I took three capsules upon arising and then again 3 capsules before bed.

3. Quadracarn was my third key supplement. I rely heavily on Quadracarn year round for improved pumps, vascularity, fat loss, definition, and recovery. I took 3 tablets, 3 times per day.

Upon awakening: (8 Muscle Synergy tablets, 30 minutes prior to meal 1)

Meal 1: 8 egg whites, 3oz cooked grits, 3 Quadracarn

Meal 2: 6oz chicken breast, 12oz sweet potato, 5oz baby carrots

Meal 3: 1 scoop Muscle Provider, 1 small apple (8 tablets Muscle Synergy and 3 tablets Quadracarn prior to workout)

Meal 4: 1 scoop Muscle Provider, 5 rice cakes (8 tablets Muscle Synergy between meals 4 and 5)

Meal 5: 7 egg whites, 1 whole egg, 7oz sweet potato, 3 Quadracarn

Meal 6: 5 egg whites, 7oz onion, (1 scoop Muscle Synergy Powder sipped as tea between meals 6 and 7)

Meal 7: 1.5 scoops UMP, 24grams natural peanut butter

Final Preparations

The first race went very well and I established a personal best for the half marathon. My next race, the Cincinnati Flying Pig Half Marathon, would be just 4 weeks out from the bodybuilding show. I would have to start tightening things up even as I was preparing for another half marathon. My training and nutrition schedules now looked like this:

Monday: 30 minutes of posing and stretching in the morning; Chest and 25 minutes of HIIT on the elliptical in the evening

Tuesday: Legs – no cardio or running on leg day!

Wednesday: 30 minutes of posing and stretching in the morning; 3 mile timed run in the afternoon

Thursday: 20 minutes posing in the morning; Back and abs in the evening

Friday: 20 minutes of posing in the morning; Arms and 30 minutes of HIIT on the elliptical in the evening

Saturday: Long run

Sunday: Shoulders, 20 minutes of posing, and 20 minutes of HIIT all in the morning

At this point my carbs were down to about 300g/day. For the race, I bumped them to 400g two days before and 350g the day before. Although being somewhat depleted, my time was even better than it had been in my first race 7 weeks prior and I set a new PR!

Now it was time to switch to straight bodybuilding mode for the final four weeks. I didn’t want to change a lot. I continued to run, but cut the distance for my long run on Saturday to 5 miles at maximum. I no longer added extra carbs before the run and basically just kept things steady.

I used this basic format all the way to the show, with some minor adjustments in my ratios depending on my look. I always am instinctive with my diets, so I would tweak things as necessary depending on how I was looking. Given that I had been observing from this whole time how my body responded to the carb up meals for the runs, I knew how much to bump my carbs to peak for the show.

Since bodybuilding is normally a 24/7 sport, it was definitely a mental and physical challenge this year to train for a race while preparing for a professional bodybuilding show at the same time. I have to admit though, it was fun! I came into the show at my heaviest weight to date and placed second in the IFPA Pro Galaxy Elite amongst very tough competition.

Dedication, Discipline, Work Ethic…

Age: 45

Occupation: Personal Trainer

Family: Wife, Tiffany, and dogs, Vegas and Elvis

Current Residence: Bloomington, IN

Years training (total): 38

Height: 5’10”

Weight: 205 (off-season), 190 (contest)

Favorite Bodybuilding or Fitness Meal: 96% lean beef, jasmine rice, and veggies

Favorite Supplements: My favorite supplements are the Graham Cracker and Angel Food Cake flavors of Beverly’s UMP protein powder, Up-Lift, Super Pak, 7-Keto MuscLean, and Glutamine Select.

What would you recommend to someone who has never used Beverly supplements before? For someone that is just starting to take supplements I recommend Beverly’s UMP protein powder, Up-Lift pre-workout and Super Pak (multivitamin). For someone looking to lose fat I recommend adding 7-Keto MuscLean.

Music: Rap and Hip Hop

Most Inspiring Book: "A Season on the Brink” by John Feinstein

Hobby or interests outside bodybuilding: Spending time with my wife and puppies

Words to live by: “Live life with a purpose.”

I graduated college with a criminal justice degree and took a position at a prison for two years, where I was the Riot Team Fitness Instructor. After two years at the prison, I decided to pursue a career in personal training and started a personal training business out of the Iron Pit Gym in Bloomington, IN. My personal training business is now in its twentieth year. I give the work ethic that I learned from my parents credit as the most important reason my business has been successful for this long. I train a wide variety of clients, from people who just want to live a healthier life to elite bodybuilders and athletes. My favorite part about personal training is, I get to help people change their lives.

I was first introduced to Beverly International products from a member at the Iron Pit Gym back in 2007. The first supplements I used were UMP, Lean Out, and 7-Keto MuscLean. In 2011, I heard about a new division that was about to be introduced into bodybuilding called men’s physique. I did some research and found out that it was a division for people who want to focus on an athletic look, and in 2012 I competed in my first men’s physique competition. From there I was hooked. For the next two years I competed and won a number of contests culminating in earning my IFBB Pro Card in 2013.

I continued competing over the next few years – but without Beverly International supplements. You see, on winning my pro card I was offered a sponsorship by a different nutrition company and as part of the deal I couldn’t use Beverly. However, I decided that it was more important to use and recommend the best products on the market, even if I did have to pay for them. I’m happy to say that I am now a Beverly International distributor and able to recommend them to all my family, friends, clients, and followers. Now, with Beverly again in my supplement stash, I’m back on track to train and successfully compete again in 2020.

One more thing I’m kind of proud of – my photo is on the cover of a recent novel, Reign by Elizabeth Knox, and will be on the cover of at least seven more novels that will be published soon.

In the rest of this article I’ll detail my current diet, supplement, and workout plans.

Pre-Contest Adjustments

My pre-contest diet adjustments are minimal. I drop the whole egg from meal 1 and drop the rice at meal 5. I also substitute tilapia for chicken at meal 5.

Supplement-wise, I add Glutamine Select and 7-Keto MuscLean to my year-round supplement program. Battling low energy during contest prep is one of the hardest parts of competing, so I use Beverly’s Up-Lift to give me the boost of energy I need to have a good workout. Glutamine Select helps my body recover so I can continue to work out hard even when my body is running on low energy. 7-Keto MuscLean makes losing those last couple pounds of bodyfat (at my age, 45) possible.

Leader of One, Leader of Many

EDITOR NOTE: This story is different from any athlete profile we have ever printed. The beginning is not unlike that of many people in our society...young men without direction, opportunity or hope, surviving through drug sales and coping through drug use. Physique competitor and trainer, Tiko Blaine's story differs because training in the gym not only provided him with a different direction, but offered goals that lead him to serve as an example to others about what can be accomplished through a healthy lifestyle and persistent discipline.

My Story

As far back as I can remember, I knew I would do something physical with my body for a living. As a child, my favorite class was gym and I broke every record in the pull-up, sit-up, and push-up competitions. My fourth-grade gym teacher, Mr. Johann, told me he had never seen a kid as strong as me, and with those words, my love of fitness began.

My childhood dream was to become a running back in the NFL. My older brother, Karly, was a high school star and I wanted to emulate everything he did, but better. I even made a promise to my mother that I would buy her a home when I made it to the pros. That promise is still a goal of mine.

During my seventh-grade football season, I started walking to the local high school to weight train. In the weight room, I found something else that seemed was a natural fit for me. My goal was to lift as much as the bigger, older guys so that’s who I worked out with. During my junior year of high school, before the first game of the season, I broke my wrist when one of my best friends fell on me during a tackle. Not only did that break my wrist, it broke my spirit. I never played football again.

When I was cleared to train again, I immediately began going to the gym. My goal then was to be in our 1,000-pound club. That was the group of people whose combined powerlifting total (1-rep max in bench press, deadlift and squat) was 1,000 pounds or more. Also, sometime during my junior and senior year of high school, I started smoking marijuana on a regular basis. We would skip school, go smoke weed, then come back to school after class to workout with the football players in the weight room.

This was fine until the head coach’s assistant, Coach Olsen, noticed that I smelled like weed and he banned us from the weight room. That was a huge disappointment for me because Coach Olsen was partly responsible for a lot of my muscle and strength gains. I wanted to work out so badly that I would sneak back in the weight room when the football team would go outside. The last time we tried, Coach Olsen chased us out of the weight room and banned us for life. After that, we had to make use of hand-me-down weights with the busted-up concrete plastic coated plates and work out in the front yards or basements of any friend’s house that had them.

After graduating, I started joining gyms. I kept the same strategy; find the biggest, strongest guys and workout with them. In 1998, I ended up at a local gym called The Pit Barbell Club. Ironically, I’d be in there high out of my mind, working out with many police officers, sheriffs, powerlifters and a few bodybuilders. I got very serious with my training, even planned to compete in a powerlifting meet. That came crashing down in October of 1999 when my brother, Karly, died of a drug overdose.

That day I realized that if I continued down the weed smoking and dealing path I was on, that I could end up in prison like many of my relatives or dead like my brother.

Although I never competed in the powerlifting competition, I continued to work out. I realized that I needed to channel my emotions into something positive, and for me that was the weight room and coaching my brother’s son at little league football. The weight room was my therapy. With 24-hour key access to The Pit, I began working out by myself at various hours of the night. The weight room was the only place that I could let out my frustration, cry, scream or display whatever emotion I chose to without being judged by anybody.

On top of that, the post-workout high, felt better than any blunt I ever smoked. While coaching football for many years, and lifting weights primarily by myself, I found a new passion for being a coach and mentor. Many of the kids I coached looked up to me, and often times people in the weight room would ask me advice on how to do certain exercises. Although I loved to help people, it hadn’t yet occurred to me that I could earn an income by doing so.

By that time, I was working to provide for my soon-to-be daughter. This was 2003, and although I was working, I hadn’t yet left the street life completely alone. I was still selling weed. I ballooned up to 180 pounds. It may not seem like a lot, but I graduated high school weighing less than 120 pounds.

Family and Health Issues

On December 30, 2003 my daughter Jalia was born healthy and vibrant. I had purchased a brand new home, a brand new truck, and life was good. Two months later, Jalia had emergency
heart surgery at Riley's Hospital to repair her aorta. In 2007 while working for CSX, at a company health screening the nurse pulled me to the side and told me to go see a doctor immediately. My blood pressure was in the 150/100 range. I followed her advice, walked in the doctor’s office a couple of days later and told him... “I’m not taking medication for the rest of my life, what do I need to do?” He told me that stress, genetics, weight, diet and exercise are major factors in controlling high blood pressure. I knew I could control all but one, the genetics.

At that point, Jalia’s mother and I separated and I made up my mind to change my lifestyle for the better. I left that doctor’s appointment filled with all kind of emotions... primarily guilt and shame. I felt guilty because I knew that high blood pressure ran in my family. I felt that I was the cause of Jalia having heart troubles. I felt guilty because I was still selling weed. “What if I die like my brother?” “What if I go to prison?” “What will happen to Jalia?” “If I would have known how to take care of myself better could her surgery had been prevented?”

I felt ashamed because the doctor gave me medication to take, and being the person who looked fit, and was known to always workout, taking a medication was something that embarrassed me. From that point on, I made a decision to do everything in my power to ALWAYS be here for my daughter. To always be free. To stop hustling. To do everything in my power to be the best man, father and role model that I could be.

As fate would have it, around that same time in my life, a lot of the people I was dealing with were being sent to federal prison. I’ll never forget going to federal court for the trial of one of my cousins and during the break the prosecutor comes over to me and one of my other cousins, calls us both by name and tells us we are next. I was scared straight; by my doctors and by the prosecutors. From that point on, I’ve focused on a positive life.

During my next doctor's appointment, he advised me against powerlifting because of the added weight to my small frame, to stop taking pre-workout stimulant supplements, and to increase my cardio. I HATED cardio. I never did it. In 2008, my younger brother Larry was overweight and was told by his doctor to lose body fat. I took him to the gym with me a few times, and he never came back. Not long after that, he tells me he is doing P90X and he lost 30 pounds. I thought, “Big deal! You finally got off the couch, of course you’re going to lose some weight.”

P90X, Insanity and MY First Contest

Meanwhile, I was running, swimming, and lifting lighter weights for higher reps. Now my goals were different. I thought, “If I have to lose a few pounds and eat cleaner for my health and to get off medication, I might as well get ripped.” Larry stayed committed to P90X, and lost 70 pounds. When he sent me his before-and-after pics, and he had a hint of abs, I got jealous, thinking, “I can’t let little bro outdo me.” I went over to his house to see what this was all about. I followed the Insanity program, got down to 163 pounds and even earned a spot on one of their promotional infomercials. This led me to develop a following as a trainer.

I eventually chose to personally train just a few handpicked clients who wanted to work hard. I realized that I enjoyed teaching, speaking and working with crowds of people over training people in a one-on-one setting. One of my fellow instructors, Marlon, competed in his first men's physique competition. I was only aware of the bodybuilding aspects of competitions and I knew I didn’t want to do that. When he explained to me how men's physique works, with the limited posing and board shorts, I knew I could compete.

One of my goals is to be a fitness model, and I know that doing men's physique can be a great opportunity to get my name and face out there. Also, it would be one of those things that I would kick myself later for if I didn’t try. No more “what ifs?” for me!

I competed in my first Open Men’s Physique contest this spring and was thrilled to place 4th in both the novice and open divisions. In the remainder of this article I’d like to share with you the training and nutrition schedules that got me into my best shape ever and a few “contest” tips for any of you who might be thinking about competing.

MONDAY: TRICEPS	Amount
Overhead Triceps Dumbbell Press	4x12,10,8,6
Triceps Extensions	4x12,10,8,6
Weighted Bench Dips	3 strip sets to failure. Start with 90 pounds placed on lap until failure, strip off 45, go until failure, strip off the final 45, and continue until failure.

MONDAY: CHEST	Amount
Flat Bench	5x10,8,6,4,2 (adding weight to each set)
Incline Bench	4x8,6,4,4
Incline Dumbbell Press	4x8,6,4,4 superset last 3 sets with...
Cable Flye Burnouts	(done until failure)

TUESDAY: LEGS	Amount
(For time management, I do my calf exercises in between quad, glute or hamstring work sets)
Squats	4x10,8,6,4
Seated Calf Raises Slow	1x12
Leg Press	4x8 (same weight on all 4 sets)
Seated Calf Raises	1x12
Leg Extensions	4x12,10,8,8 superset the last 3 sets with...
Walking Dumbbell Lunges
Seated Calf Raises Slow	1x12

TUESDAY: HAMSTRINGS	Amount
Stiff-legged Deadlifts	4x12 (same weight all 4 sets)
Standing Calf Raises on Hack Machine	1 set to failure
Hamstring Curls	3 sets to failure
Standing Calf Raises on Hack Machine	1 set to failure

TUESDAY: ABS	Amount
(I believe in doing ab exercise with weights and I primarily focus on lower abs. Perform three sets of each exercise for 25 reps or until failure, whichever comes first.)
Weighted Sit Ups on a Decline Bench
Hanging Leg Raises with 10lb dumbbell between feet
Decline Bench Russian Dumbbell Twist
Wood Chop	25 reps each side supersetted with...
Weighted Low Planks (45-pound plate on upper back)

WEDNESDAY: BACK	Amount
Weighted Negative Pull-ups	4x5
Lat Pulldown	4x10,8,6,4
Seated Rows	4x10,8,6,6
Dumbbell Pullovers	4x10,8,6,6 superset last 3 sets with...
Single-Arm Lawn Mower Pulls	to failure

WEDNESDAY: BICEPS	Amount
Standing Straight Bar Curls	4x10,8,6,6
Standing Preacher Curls	4x10,8,6,6
Single Arm Bicep Curls	until failure supersetted with...
Seated Preacher Curls or Cable Curls	until failure

THURSDAY: SHOULDERS	Amount
Overhead Barbell Press	4x12,10,8,6
Dumbbell Shoulder Press	4x10,10,8,6
Rear Delt Flyes	3x10
Front & Lateral Dumbbell Raises (light weight)	3x10

FRIDAY: LEGS	Amount
(Include standing and seated calf raises between exercises, same as Tuesday)
Squats	4x10,8,6,4
Hack Squats	4x10,8,6,6
Leg Extensions	4x10
Leg Curls	4x10

FRIDAY: CHEST	Amount
Flat Bench Press	4x10,8,6,4
Flat Dumbbell Press	4x10,8,6,4
Cable Flyes	4x10-12

Diet

When it comes to “diet,” (I use that word loosely because I refer to my food intake as a nutritional plan) mine is really simple. I don’t count calories. I do, however, aim for at least 20-25 grams of protein with every meal to preserve and build muscle. I follow a handful of guidelines to keep me lean all year around and use sensible portion sizes. When it’s time for a photo shoot or contest, I dial it in more for about four to six weeks and carb cycle for two to three weeks. I believe by following this simple eating plan, it affords me the luxury of shortening my pre-contest prep. A sample off-season or lifestyle plan is as follows:

Meal #1: 1 scoop Cookies & Crème UMP mixed into ½ cup oatmeal with a handful of blueberries & strawberries. I call it ProOatmeal.

Meal #2: 4 egg whites plus 1 whole egg omelet with jalapeno & banana peppers, 1 cup of kale & spinach mix, diced tomatoes, ½ grapefruit

Meal #3: Grilled chicken breast, ½ cup of brown rice, 1 cup spring mix salad, handful of almonds, ½ grapefruit

Meal #4: (pre-workout shake) 1 scoop of UMP Cookies & Crème mixed with 4oz unsweetened almond milk, 4oz water & ½ banana.

Meal #5: (pre-workout shake) 2 scoops of UMP Cookies & Crème mixed with 4oz almond unsweetened almond milk, 4oz orange juice, ½ banana, handful of strawberries.

Meal #6: 6oz baked salmon, ½ large baked sweet potato, ½ cup brown rice, steamed asparagus

My go-to, get-lean-while-building-muscle supplements are UMP (I like Cookies & Crème – it’s a perfect blend of fast and slow-release proteins, blends and cooks well, and tastes great), 7-Keto MuscLean, Lean Out, Quadracarn, and Glutamine Select. Since I'm concerned about heart health, I find that 7-Keto and Lean Out help get you shredded without the jitters. Glutamine Select helps me to recover so that I can continue to train hard and Quadracarn, gives you a great pump, makes me feel great, and improves my overall physical appearance. I can definitely see and feel a difference when I stop taking it.

As a contest approaches, my nutrition does not change dramatically. Six to eight weeks out, I add my supplement stack of 7-Keto, Lean Out, Quadracarn and Glutamine Select. I also add a 30-minute fasted cardio HIIT session into my training about four weeks out from the contest while sipping on Glutamine Select to preserve muscle. I also carb cycle for two to three weeks. My pre-contest prep involves two days of low carbs and one day of moderately higher carbs. Here is my low-carb example:

Wake (5:00AM) 7-Keto upon arising and sip Glutamine Select during my 30 minute HIIT cardio

Meal 1 (6:00AM) 1 scoop of UMP Cookies & Crème blended with water, ice & 1tsp coconut oil, 1 serving of Lean Out, 1 serving of Quadracarn

Meal #2 (9:00AM) 5 egg white omelet with jalapeno & banana peppers, sautéed kale & spinach mix, diced tomatoes, 1 tsp of coconut oil.

Meal #3 (noon) 2 servings of baked cod, 1 cup spring salad mix, handful of almonds, 1 serving of Lean Out

Meal 4 (3:00PM) (pre-workout shake) 1 scoop of UMP Cookies & Creme with water, 1 serving of 7-Keto, 1 serving of Quadracarn

Meal #5 (5:00PM) (post-workout shake) 2 scoops of UMP Cookies & Crème blended with water, ice and 1 tsp of coconut oil.

Meal #6: (7:00PM) Grilled chicken stuffed with baby spinach, large spring mix salad, 1 serving of Lean Out, 1 serving of Quadracarn

In Closing

For almost two years now, I have been a coal handler at our power plant. The job is dirty, dusty and dangerous with many hazards. Our primary job is to ensure coal flows into the power plant in order to produce electricity. I primarily operate a D9 bulldozer pushing coal into the coal feeders or using the dozer to stockpile coal for later use. The best part about this job is that we have a great supervisor and a full kitchen. My supervisor allows me to prepare meals on my breaks. Some of my healthy eating habits have rubbed off on most of our department. We work a swing shift so it can be a challenge to stay on a consistent workout plan.

That’s pretty much my life story. I believe that all my past experiences led me up to this moment. I’m excited about the future. I believe as long as I continue to put 100% into what I do, the man upstairs will bring people and circumstances into my life and those things will lead to greater opportunities.

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