Hero or Super-hero?


This sport does not care that you have a funeral to attend,” answers Truman Ward to my question asking what it takes to be a champion. “It does not give a d@mn that you have a bad lower back. It doesn't care that you were up until midnight helping your twelve-year old with some really hard math homework. It is not concerned with the fact that you work sixteen hours out in the hot sun and then you still have got to go to the gym and nail out squats. All it cares is that you are prepared to put in no less than 100% in everything you are going to do concerning diet, concerning rest, concerning your workouts, concerning your prep, concerning your food intake and when you eat it. If you decide to give just 90% and you have people on stage to your left or right who gave 100%, then you best believe you will (at best) go home with a fifth or sixth placing. For some people that might be okay, but for a champion, that isn't!”

For Truman, he obviously fits the definition of champion. I spoke to him a few days after he won the Men's Physique class at the NPC Lenda Murray. This was the first in two recent (July 2018) contests. “My goal was to compete in that show and place (or win) so that I could qualify and compete this Friday for my IFBB card,” he says. “I want to be able to earn my IFBB card naturally. Not saying that no one else is...but I for sure will be a natty competitor!”

The (Superhero) Lifestyle

Part of his thinking may have come from his childhood. While visiting the grocery store with his mother, Truman's eyes were drawn to Amazing Spider-Man issue #21, in which a humble, yet heroic, young-in-his-twenties hero named Peter Parker takes the step forward to marry his girlfriend Mary Jane. Truman became hooked on comic books from that point on, driven by his two favorites, Spider-Man and Wolverine before the guys on the muscle-mag covers joined his reading list. Wisely, his reading list still includes comic books, even after adding bodybuilding, nutrition and engineering studies to his page-stack.

His comic book fandom revealed itself as I interviewed him. His driven athletic mindset is similar to the replies that Spider-Man, Captain America, Wolverine or Superman would share in their text-bubbles, placing strong integrity in the difficult situations and challenges we all have in life.

Truman serves the U.S. Army as a warrant officer and specializes in welding and machining and maintenance. Starting out as a private in 1993, with welding being a major part of his tasks, he wanted to elevate his role, so finished his degree in order to create a long-term career for our government.

“My first duty as an officer was to work in Anchorage, Alaska, which didn't excite me,” says Truman. “It was cold and I didn't want it. The Army didn't care what I wanted, it was based on what it needed and it sent me to Alaska.” While he had been serious about strength training before moving there, he joined a local gym that had a very serious group of prominent lifters including national-level and some IFBB and Natural pro bodybuilders...men and women. This drove him to take things to a higher, more serious level.

“One of my buddies dragged me out to this nightclub, called Chilkoot Charlie's, something of a famous historical icon in Anchorage. While there, I saw the most beautiful female I have ever seen in my life, standing across the room...but she had a crowd of dudes around her, and I had too much self-respect to go over and say anything to her. Eventually, she tapped me on the shoulder and asked me if I was following her. We got married just a few months after!”

LaRita was obviously the Mary Jane to his Peter Parker or the Lois Lane to his Clark Kent. Her athletic background was as a basketball player and coach. She had well-developed muscular legs, but not a female fitness/gym background at that time.

“I got into my first NPC show (the Crystal Cup) and she helped me backstage,” Truman says. “She was looking at a lot of the female competitors and making comments that she felt confident that she already could have beaten some of them. It kind of offended me because some of those female competitors were my buddies and she didn't realize that. So I said, 'How about you get into a competition if it's that easy?' The next month she did, and won first place overall!”

For Truman and LaRita, bodybuilding has become a central aspect of their family lifestyle, including their twelve-year old daughter, Ravenna. “My daughter will be in the audience. Once we get off stage from pre-judging, we come back, and ask her what she thinks. She knows about first-callouts, about being moved out to the left or right or being moved to center stage. She understands the criteria for every category there is, whether it is men's bodybuilding, men's physique, sports model, women's figure, women's physique. She has even helped coach some of the females that my wife is coaching for their competition. She knows posing, how to walk, the diet. She understands peak week.” The three of them are starting to make me think of a gym/comic book version of the Fantastic Four (but we might need to add a robot that can spot on incline press and squats to match the same number).

“I love (and always will love) working out, and sculpting my physique the way I want it to look,” says Truman. “It is lucky that the way I want it to look is currently the same thing that the judges are looking for. Everything I was doing in the gym is validated when I am handed the first-place trophy or pro card by seven judges who all apparently think in the same terms that I thought. Now if they didn't think that that was how my physique was supposed to be and I placed lower, I wouldn't so much care, because there is no trophy on the planet that compares to how I think first. The trophy is just a bonus.”

Super (-Villan Fighting) Nutrition

During the off-season, because of his super-hero-like metabolism, Truman has to consume around 5,500 calories daily, packing in a great deal of food (mostly clean). This allows him to compete looking hard, big and dry. Every two days, he will have a cheat meal. “This may consist of a four-patty burger with fries or a fully-loaded burrito with a little bit of cheese and sour cream...” says Truman. “Just something to spike the glycogen and keep being able to build muscle.”

“The reason a number of lifters are not successful on stage is because of one of two reasons,” says Truman, “They are in such a deficit the whole year-round that they cannot actually build any real muscle. I think that women sometimes fall into this category. And then when they prep, they lose much of the muscle that they already had.”

“Then,” Truman says, “you have the opposite, a group that feels that they need to bulk-up during the off-season. For example, imagine a bodybuilder at 5'10 that weighed 265. He believes he had to just drop down to 240 to be shredded. He diets to 240 and there’s still not even one ab muscle. Then he drops to 220, but still doesn't have any abs, so he has to drop to 210. He finally realizes that he built a lot more fat than muscle. The faster you are dropping fat, the faster you are dropping muscle, so it is best to keep weight gains moderate in the offseason.”

Truman's pre-contest period starts at roughly three-months out. He doesn't lower calories for any longer than that since he does not want to risk losing muscle. While he may be as high as 240 in his off-season, he needs to be around 205 (207 tops) on stage. “If I were to drop from 240 to 220-pounds but I still have three or four months left...I would be the guy getting last call-outs, at 180 pounds. But at 210, I'd be the guy getting my hand raised for first-place.”

His post-contest re-feed is a slow-paced, moderate strategy. “I don't have a psychological fixation that I need to have cheeseburgers and pizza. When I am done with a show, I will go and have one nice cheat meal, maybe loaded nachos. If I don't have another contest planned for a number of months, I will still go back to prepping seven meals a day, eating healthy. But I may add some cheese to things or some wheat- honey bread and have a few tablespoons of ice cream a few times a week. I may have some pizza every once in a blue moon. But mostly it is fairly strict regardless of having chosen a contest yet.”

As you can see on Truman's Typical Pre Contest Meal Plan accompanying this article, supplements are a regular part of his nutrition intake. His wife LaRita discovered Beverly International online. “We were researching different creatine and protein powders and came across Beverly International. We tried them and they have been getting us first places on-stage ever since.” Some of his favorite supplements include Mass Amino Acids, Joint Care, Glutamine Select and Muscle Synergy. “Synergy helps muscle recovery, fullness, hydration of the muscle, and the healing process, because you are not actually growing muscle in the gym, but breaking them down. Amino acids help you restore all the muscle you have broken down in the gym,” says Truman. His Marvel Comics upbringing again reveals itself as he mentions that Beverly International nutrient intake will help provide “that cartoonish physique you want...thick pecs, boulder shoulders, that lean tone look. For natural bodybuilding, they are easily the top company for supplements and nutrition.”

[LEGAL MESSAGE: Beverly International products do not contain even low-levels of gamma radiation that helped build Bruce Banner's Hulk- like physique or the experimental serum that was tested upon Steve “Captain America” Reeves to boost his athletic abilities, as those have not been passed by the Food and Drug Administration. Also, neither of those components is accepted in natural bodybuilding contests.]


(Avenger) Training

Truman's training philosophy is very similar to the Bruce Wayne method to maximal physical condition. A great example is that in each year, he takes a single week off (such as Christmas week or when doing some travel for work). His main focus is on large body parts, such as his back and legs. Chest (a naturally strong part for Tru) and shoulders are hit once a week. With arms, he may go two months without directly training them due to their genetic growth. “I just have to walk past weights and my arms get huge,” says Truman, revealing yet another super-power.

“I generally do 4-6 sets per exercise with at least one drop set or a burnout set to failure. Some will argue that this can cause adrenal fatigue or is taxing on the nervous system, but my body is used to the intensity, I love it. My goal for every workout: to have an “out of body experience” pain level.”

“I don’t do cardio till the month before a show, usually 45 minutes steady state x 4 sessions a week (bike or incline walk).”

A gym role-model for Truman is Mike “The Titan” O'Hearn, American Gladiators TV celebrity, super-hero-like actor and natural bodybuilding and powerlifting champion. The two have met on three different occasions. “Not only do I try to emulate his theories regarding training, but also his mindset,” says Truman. “He has the thickest, aesthetic, symmetrically-pleasing physique. When I talk about super-heroes, that dude somehow seems to have gotten ahold of the secret soldier serum (from Captain America's origin) and he actually gets better with age. I certainly attempt to follow in his footsteps.”

In his future, forty-four year old champion Truman Ward plans to continue as a competitor, eventually entering masters-level contests. “At some point, I am going to be 50, and at some point I'm going to be 55.” He will be training as long as he physically can, but at a certain point it is going to be more important for him to focus just on his health. “My physique will always be important to me, but will it be good for a judge?”

Don't worry, Truman. Superman and Batman have been around for eighty years and Spider- man has been around for fifty years, and they still look like they are in their twenties or thirties...it is all about letting your super-heroic abilities continue!

Training  Schedule


Saturday: Off

Monday: Back/Calves

Calves: 150-200 reps total (in sets of 25, usually standing)
Lat Pulldowns: 5x15
Single-arm Rows: 4x12
Close-grip Cable Row: 4x12
Wide Single-grip Pulldowns: on separate cables 3x8
DB Pullovers: 3x12

Tuesday: Chest/Calves

Calves: 150-200 reps (Sets of 25, usually standing)
Hammer Strength Incline Press: 5x10
Incline Smith Machine Press: 5x12
Single-arm DB Press: 4x8
Cable Flyes: 4x12-15

Wednesday: Legs

Leg Extension: 4x30
Leg Press: 8x10, 1x25
Squats: 5x10-12
Leg Curl: 4x10
Adductor Machine: 4x25

Thursday: Shoulders/Traps

Shrugs: 100 reps total
Smith Shoulder Press: 5x10-12 Single-arm Shoulder Press: 3x8 Superset:
DB Lateral Raises: 4x15
Front Raises: 4x15
Bent-over Lateral Raises: 6x12

Friday: Back/Calves

Calves: 150-200 reps (Sets of 25, usually standing)
Pullups: 5x10
Reverse-grip Row: 4x12-15
Machine Row: 4x15
Hammer Strength Row: alternating singles 4x30

Sunday: Arms

Standing Cable Curls: 6x10
Single-arm Machine Curls: 5x12
DB Hammer Curl: alternating 4x20
Tricep Dips: 4x15
Single Cable Pushdowns: 4x12
Rope Extension: 4x15

Tru Ward’s Typical Pre-Contest Meal Plan


Meal 1: 3 whole eggs, one cup of egg whites, 1 cup oats

Meal 2 (usually preworkout): 8oz chicken, 10oz sweet potatoes

Meal 3: 8oz chicken breast, 10oz rice, greens

Meal 4: 8oz tilapia, 10oz rice, veggies, 24 almonds

Meal 5: 8oz tilapia, 10oz sweet potatoes, spinach

Meal 6: 2 scoops UMP, 2 tablespoons peanut butter, one cup oats (post workout)

Meal 7: 8oz ground turkey patty, Ezekiel toast, and Dijon

I generally like eating 30 minutes before my workout and again 10 to 15 minutes after I work out. With my metabolism, I lose weight extremely fast so it’s essential I get in calories right after I train to keep from going into a catabolic state.


FitTabs 4 tablets in the morning

EFA Gold 3 gel caps each morning

Joint Care 4 capsules each morning (I think this has really helped on heavy squat days)

Mass Amino Acids 4 tablets before and 4 after each workout

Creatine Select 1 scoop before training

Muscle Synergy 8 tablets in the morning and 8 before training

How I Prepared for My First IFBB Pro Contest

At a Glance: Scott Foster

Age: 40

Occupation/Education: 5th and 6th grade Math and Language Arts Teacher

Current Residence: Russell, PA

Family: My beautiful wife Julia, daughter Brynn (7), sons Camden (4) Cullen (2)

Height: 5'2"

Weight: 170 (off-season), 140 (contest) My goal is to be on stage at 160.

Favorite Bodybuilding Meal: My twice weekly carb up meal - 1.5 cup oatmeal, 10oz sweet potato, 6oz banana, 2 tbsp almond butter, 1 cup broccoli.

Favorite Gain phase Bodybuilding Meal: 5 whole eggs, 2 oz cheese, 2 tbs almond butter, 2 whole wheat pieces of bread, 1 apple.

Favorite Supplements: Mass Maker Ultra, UMP Chocolate, Ultra 40, Mass Amino, Quadracarn, Creatine Select, Muscle Synergy.

What would you recommend to someone who has never used Beverly supplements before? UMP is by far the best protein on the market. It tastes amazing. It can be used in so many different ways. I've made no bake brownies with it by stirring it into a pudding and letting it set over night, pudding, ice cream (freezing the pudding).

Music: Hard rock and metal.

Most Inspiring Book: The Bible, The Little Engine that Could.

Hobby or Interests outside bodybuilding: Playing with my kids (my favorite), training (I don't take much time off), working on cars.

Words to live by: What is impossible for man is possible for God. Never give up. Push through the hard things, they will make you stronger.


It had been eleven years since I won my pro card at the 2008 NPC National Championships in Atlanta, Georgia. Big changes, good changes in life happened. I took time off to start a family. My wife Julia and I were married in September of 2009. Then in 2012 our first child, Brynn was born. Our two sons Camden and Cullen followed in 2015 and 2017. My family and I moved from my home state of Indiana to my wife’s home state of Pennsylvania. Other things in life were more important, but I kept training and future competition remained in my mind.

At first, I saw the 212 class as a possible option. Being a person of short stature (I’m 5’2”) and weighing what I did (I won my pro card at 137) and never higher than the 170s, I knew I would be out of my league in open IFBB contests, even competing in the 212 class would be difficult. But I did not let that deter me. I kept training, trying to gain enough size to possibly compete in the IFBB one day.

Then in 2015, The NPC and IFBB introduced the Men’s Classic Physique division. I honestly didn’t pay much attention to it at the time. I had other things on my plate as mentioned above. But last December I saw an announcement that the IFBB Pittsburgh Masters Pro would have a Classic Physique division. When I researched how this division was set up, by height vs weight, I could not have been more excited. I had an avenue to compete again. I’d waited eleven years and finally, I had my chance. I knew with my stature and structure I would never be close to 212. With Classic Physique, I could compete in the 5’4” height, 170-pound class. It was exactly what I needed.

Once I decided to do it something inside me clicked. It was like a switch flipping on inside me and there was no turning back. It had been eleven years since I had stepped on stage last, but once you get the rush of it all, you can’t let go. I love the competition.

I immediately started cleaning up my diet and began a diet plan to gain good muscle weight (see Sidebar – Maximum Muscle and Lean Weight Gain Diet) and started a training regime geared toward developing a more “classic” physique (see Sidebar – My Classic Physique Training Plan). I started solid dieting 20 weeks out from the show and stayed on the same meal plan for a majority of the prep.

Most days I trained before work. In the summer I would get up at 3:30 or 4:00 am and be at the gym by 4:30 to train my hardest. I had to be at work at the local lumber yard by 6:30 and worked until 5:00 pm. By training early in the morning, I had the rest of the evening to spend with my family. When school started (I teach 5th and 6th grade math and language arts), I was able to switch my training time to an hour or two after school. I enjoy the training because for many of us the gym is our “fortress of solitude.” We walk in, forget about our troubles for an hour or two and get our workout in. Dieting gets monotonous but the food is fuel. It is part of the process. It will get me where I need to be.

Preparing for the IFBB Pittsburgh Masters Pro show, my pro debut was tough. Not only for me, but also my family. We all sacrificed a lot. When you show prep, or compete in anything, you never do it alone. I was blessed to have my family alongside me. As the weeks went by, I had to become totally focused - to embrace the challenge and ask myself how bad I wanted it. When I compete I go for the win, plain and simple. If I get beat by someone who is better than me, I’m fine with that. If I lose because I didn't do all I could, that is something totally different. Obstacles are only obstacles if we let them be. We, if we choose to, can work around anything. You might have to give up a little sleep or favorite food, possibly a favorite past time. To surpass an obstacle, and not let it be in your way, there is always a sacrifice.

The closer the show became, the more excited I became. I was excited and nervous at the same time. Once I stepped backstage, I was in the zone and ready to go. It was game-on. Everything was in focus. All my sacrifices got me where I wanted to be, a winner in the IFBB. I competed in three classes, Open Men’s Bodybuilding where I took 6th place, Men’s Classic Physique 35 and over where I took 2nd, and Men’s Classic Physique 40 and over which I won.

In closing, we have to remember our goals. Make small, short- term goals, then larger, long-term goals. Smaller goals always lead to bigger goals. All the great bodybuilders and others in different avenues of life say the same thing. Greatness takes time, effort and sacrifice. I’m not where I want to be but I’m working on it.

When I earned my IFBB pro card back in 2008 I told myself right away how amazing a gift it was and how it was then, and is now my obligation to help others. I see my pro status as an obligation to help everyone I can. If anyone has a question, or if I see someone struggle with something, I offer advice. I try to make myself available for anyone who has a question, needs a spot, or wants to train. I do not know everything, I’m still learning myself, but I’ll help anyone who wants it. That's the fun part of bodybuilding. We are all at different levels of our training. We all have different goals, some are bodybuilders, some are powerlifters, and some train for athletic improvement or overall wellness. In the end, it’s the simple fact that we are training.

I can’t thank all who helped me enough. My family, my wife Julia, my children Brynn, Camden, and Cullen, my parents and my wife’s parents. I also want to thank my friends, including Roger and Sandy along with everyone at Beverly International.


Maximum Muscle and Lean Weight Gain Diet

Phase 1:
Advanced Gaining Phase Program
You can find this plan in Section 7, Weight Gaining Nutritional Programs of Beverly's Blueprints for Success. Go to beverlyinternational.com, click on “Bev Solutions” at the left and then “Nutrition Solutions”. You’ll find the entire Blueprint there.

Strategy: This is a 12-week program that alternates gaining and hardening phases in a specific pattern. The “Gain” cycle includes six meals PLUS a pre and post workout Mass Maker Ultra recovery drink. The “Hardening” cycle consists of five or six meals daily and is designed to solidify the gains I made during the “Gain” cycle.

Weeks 1-4: 4-Week Gaining Phase
Week 5: 1-Week Hardening Phase
Weeks 6-8: 3-Week Gaining Phase
Week 9: 1-Week Hardening Phase
Weeks 10-11: 2-Week Gaining Phase
Week 12: 1-Week Hardening Phase


Gain Cycle (Weeks 1, 2, 3, 4, 6, 7, 8, 10, 11)

Meal #1: 3 egg omelet with 2 ounces cheese, 2 slices whole-grain toast with almond butter, 1 apple.

Meal #2: Protein Drink: 2 scoops Ultimate Muscle Protein, 2 tbsp healthy fat source (olive oil, flax oil, almond butter) or heavy cream.

Optional: 1 serving low carb fruit.

Meal #3: 8oz lean beef or chicken breast (or other lean protein source), 3/4 cup cooked brown rice (or other complex carbohydrate source).

Optional: 1 or 2 servings of low carb fruit or vegetables.

Meal #4: 6-8oz turkey breast, 1/2 cup cottage cheese, 1/2 cup pineapple (unsweetened) or 1/2 cantaloupe

Option B: Protein Drink with two scoops Muscle Provider or Ultimate Muscle Protein, one tablespoon healthy fat source (olive oil, flax oil, almond butter) or heavy cream.

Meal #5: 8oz steak, lean beef, pork loin, chicken, turkey or fish, 6oz baked potato or sweet potato, 1-2 cups low carb vegetables or salad.

Meal #6: Protein pudding – mix two scoops Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture. Add one tablespoon of almond butter, walnuts, or heavy cream.

Option B: 8oz lean beef, one serving low carbohydrate vegetable or fruit.

Pre and Post Workout Drink - Training Days Only:

30 Minutes before training: 2 scoops Mass Maker Ultra mixed in 10oz water

Immediately after training: 2 scoops Mass Maker Ultra mixed in 10oz water (Eat your next meal about 60 minutes after your Mass Maker Ultra shake.

Supplements I took during the Gaining Phase:

1 Super Pak

3 Mass Aminos with meals 1-6

3 Ultra 40 with with meals 1-6

Muscle Synergy - 8 tablets before training and 8 tablets in the evening

Creatine Select - 2 servings daily (pre and post training) on training days, and 1 serving daily on non-training days

Hardening Phase Nutritional Program (Weeks 5, 9, and 12)

Meal #1: 1 whole egg, 5 additional egg whites, 5oz chicken breast or turkey breast, 1/2 cup oatmeal

Meal #2: Protein Drink - 2 two scoops Ultimate Muscle Protein, one tablespoon healthy fat source (olive oil, flax oil, almond butter) or heavy cream.

Meal #3: 6oz chicken breast (or other lean protein source), 1/2 cup cooked brown rice (or other complex carbohydrate source).

Optional: Add one or two servings of low carb vegetables.

Meal #4: 1 can tuna (water packed) or 6oz turkey breast, 1 or 2 servings of low carb vegetables or 1/2 cantaloupe

Option B: Protein Drink with 2 scoops Muscle Provider or Ultimate Muscle Protein mixed in 16 ounces water.

Meal #5: 8oz chicken breast, turkey or fish, 1-2 cups low carb vegetables or salad

Meal #6: Protein pudding – mix 2 scoops Ultimate Muscle Protein or Ultra Size in a bowl with just enough water to make a pudding texture.

Option B: Six egg whites, three ounces chicken breast, one serving low carbohydrate vegetable.

Essential Supplements during the Hardening Phase:

Super Pak with meal 1

3 Ultra 40 with each meal

Density - 3 first thing in the morning, 5 after training and 2 before bed

Muscle Synergy – 1 scoop before training and 1 scoop in the evening

Creatine Select - 2 servings daily (pre and post training) on training days, and 1 serving daily on non-training days.

I did not take the Mass Maker pre and post workout shakes during the Hardening Phase. Instead I took 2 scoops Glutamine Select mixed in my water bottle during workouts. Another good plan is to add five Muscle Mass tablets at the start of your workout, five at about the half- way point, and five more at the end of your workout.

March 13-April 15:

I continued the same plan, but changed the schedule to Weeks 1&2 Gaining Phase, Week 3 Hardening, Week 4 Gaining, and Week 5 Hardening.

Maximum Muscle and Lean Weight Gain Diet

Phase 2:
Nutrition Plan to Gain Muscle while Continuing to Lose Fat (April 16 – July 30)


My Supplements

Super Pak with meal 1

4 Mass Aminos and 4 Ultra 40 with each meal and shake listed below

Quadracarn – 3 tablets three times daily (morning, pre workout, and evening)

Muscle Synergy – 1 scoop before training and 1 scoop in the evening

Creatine Select – 1 scoop daily before training and 1 scoop either in am or pm


Meal #1: 2 whole eggs + 4 egg whites, 5oz lean meat, 1/2 cup oatmeal

Meal #2: Protein Drink - 2 Scoops Ultimate Muscle Protein,

2 tbsp healthy fat (almond butter, flax oil, olive oil) or 2 tbsp heavy whipping cream, add enough water to make a shake or pudding the consistency you desire.

Whole food option: Add one or two servings of low carb vegetables.

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

Meal #4: (same as meal #2)

Meal #5: 10oz lean meat, 2 cups vegetables and salad with 2 tbsp vinegar and oil dressing

At first, I ate only the first 5 meals, near the end of June I added a 6th meal of 6 egg whites before bed.

Meal #6 (optional): Protein Shake or Pudding: 2 scoops Ultimate Muscle Protein, add enough water to make shake or pudding the consistency you desire.

Or Repeat Meal #1, but skip the oatmeal.

Pre-Contest Tweaks

July 31 – August 12
I continued the Phase 2 diet but added the famous “Beverly Carb Meal” at 5 weeks out. On Tuesday and Friday night I ate the following as my last meal of the day. It was a blessing and something to look forward to.

  • 1 1/2 cups oatmeal (measure before cooking)
  • 10oz sweet potato
  • 6oz banana
  • 1 cup vegetables
  • 1 tbsp butter or almond butter

August 13 – August 30
Here are a couple of tweaks we made to the diet for the final 2 1/2 weeks.

  • Monday, Tuesday, Thursday & Friday: Meal 1, add 3 oz meat (8oz total), substitute 1/2 grapefruit for the oatmeal (no oatmeal on Monday or Thursday)
  • Monday, Tuesday, Thursday & Friday: Meal 3, add 2 oz meat (10oz total) – cut out the sweet potato and rice – added more veggies
  • Wednesday and Saturday: Follow current diet and keep the added meat at Meals 1 & 3.
  • I continued the carb meal on Tuesday and Friday

This is the diet I followed then going in to the show:

Meal #1: 2 whole eggs + 4 egg whites, 8oz lean meat*, 1/2 grapefruit, Wednesday and Saturday I also had 1/2 cup oatmeal.

Meal #2: Protein Drink: 2 Scoops Ultimate Muscle Protein,
2 tbsp healthy fat (almond butter, flax oil, olive oil) or 2 tbsp heavy whipping cream, add enough water to make a shake or pudding the consistency you desire.

Meal #3: 10oz lean meat, 2 cups vegetables (broccoli, etc.) and/ or salad with 2 tbsp vinegar and oil dressing, Wednesday and Saturday I had a 6oz sweet potato.

Meal #4: (same as meal #2)

Meal #5: 10oz lean meat, 2 cups vegetables and salad with 2 tbsp vinegar and oil dressing

Meal #6: 6 egg whites, or on Tuesday and Friday the Beverly Carb Up meal.

*Lean meat was almost always lean ground beef.

My Classic Physique Training Plan

My training plan was formulated to not only build muscle, but also to create an optical illusion so that I appeared larger than I actually am. I was very likely the smallest guy (at 5’2” and 140 lbs) in each of the pro divisions in which I competed. By putting extra emphasis on my weak points and those most important for classic physique I was able create the illusion of a much larger physique. For example, I placed great emphasis on increasing my lat width and also on the lateral (side) head of my delts so that I’d appear wider with a pronounced "V" shape.

I used the pyramid system on most of my exercises. Here’s a quick explanation:

First set – Use a medium weight for the indicated reps primarily as a warm-up.
Second set – Do ten strict reps with a slightly heavier weight.
Third set – Use a poundage that allows eight reps in good form.
Fourth set – Add more weight, you can use a slightly looser style on this set.
Fifth set (where indicated) – Use the heaviest weight you can handle for five good reps.

I performed the schedule below just as listed for the first three months. Then, for variety, I performed the program as follows:

1st 5-Day cycle I performed the reps as listed below.
2nd 5-Day cycle I doubled the reps on each set.
3rd 5-Day cycle I performed the reps listed, but supersetted the exercises. For example, Bench Press & Incline DB Press, etc. I repeated the above schedule up until the show.

I added extra chin ups on my off days.


Schedule - Day Three: Rest, Day Five: Rest, Day Six: Start the training cycle over with Day One

Day One:

Bench Press 5x12,10,8,6,5
Incline DB Press 4x12,10,8,6
Decline (or Flat DB Flyes)4x12,10,8,6
DB Pullover (Chest / Back transition exercise)4x10–15 (constant weight)
Lat Pulldowns to front5 x12,10,8,6,5
Cable Rowing4 x12,10,8,6
1 Arm DB Row4 x12,10,8,6
Hanging Knee Up4 x maximum reps
Crunches 4 x maximum reps
Day Two:
Lower Back/Thighs/Hamstrings/Calves

Squat (Olympic style)5x20,15,12,10,8
Hack Squat 4x12 (constant weight)
Leg Extension4x15
Hyperextension 4x10
Leg Curl 4x15 reps
Straight Leg Dead Lift4x12 (constant weight)
Seated Calf Raise 5x15–20
Donkey Raise or Standing Calf Raise5x15–20
Day Four:

DB Press5x 12,10,8,6,5
DB Lateral Raise4x12,10,8,6
Incline Rear Lateral Raise 4x12,10,8,6
DB Shrug 4x12,10,8,6
Lying Triceps Extension 5x12,10,8,6,5
Triceps Pressdown4x12,10,8,6
1 Arm DB Extension4x12,10,8,6
Barbell Curl4x12,10,8,6
Incline DB Curl 4x12,10,8,6
Preacher Curl 3x10,8,6

Men’s Physique Diet, Supplements, and Training

At a Glance: Joe Lewandowski

Age: 23

Occupation or Education: Student at Kent State University, majoring in Exercise Science.

Family: Sandi (mother), Joe (father), Mike (brother)

Current Residence: Hudson, OH

Years training (total): 8 years

Height: 6′3″

Weight: 215 pounds (off-season); 195 pounds (contest)

Favorite Bodybuilding or Fitness Meal: Grilled chicken, sweet potatoes and green beans

In your music player: Drake, Bone Thugs-NHarmony and J. Cole

Hobby or interests outside bodybuilding: Spending time with family and friends, golfing, swimming and anything outdoors.

Words to live by: You don’t get what you wish for; you get what you work for

Ever since I can remember, I have been involved with athletics or some sort of competition. I have played just about every sport there is at one time or another. I even received a college scholarship for baseball. I started weight lifting in my early teenage years to become stronger for sports. During that time, I didn’t pay any attention at all to nutrition. As my baseball career came to an end, I really got interested in bodybuilding. I started to concentrate on my training and nutrition. I even changed my major to Exercise Science.

I became addicted to seeing improvements in my physique and the more I improved the harder I would push for further gains. My self-esteem improved and I was now much more confident in myself in every aspect of my life. But, it wasn’t until this past year that I finally got the courage to step out of my comfort zone and commit to stepping on stage.

After comparing my physique to that of the winning bodybuilders, I came to the conclusion that Men’s Physique would be a better fit for me. I knew I neededhelp if I wanted to compete. I asked some successful local competitors who they considered the best trainerin the area. They recommended Dave Liberman. I got in touch with Dave and started working with him. Hebroke down every phase for me including training, supplementation, nutrition, posing and everything else thatwent into being a successful competitor. Dave was also the person who introduced me to the remarkable productsof Beverly International. These supplements helped me obtain a physique I would have never imagined possiblefor myself. Everything came together for me and I was able to take first place in my class and first overallin the NPC Natural Eastern USA Championships, and first place in my class at the NPC Natural Ohio. Here’s an outline of my entire program – diet, supplements, training, cardio, and presentation.

Contest diet 12 weeks out

Diet I started my serious contest diet 12 weeks out. I ate a total of 6 meals throughout the day, taking in about 2,400 calories each day. The majority of my carbs were eaten earlier in the day to ensure I would have the energy to fuel my workouts. My macronutrient breakdown was approximately 50-60% protein, 30-40% complex carbohydrates, and 10% or less fats.

Here is an overview of my diet plan:
Meal 1: 6 egg whites; 1 cup oatmeal
Total Calories ~320
Meal 2: 8 oz. boneless skinless chicken breast; 6 ounces yam; salad
Total Calories ~470
Meal 3 8 oz. cod; 1 cup brown rice
Total Calories ~450
Meal 4: 8 oz. boneless skinless chicken breast; 4 oz. yam; onions, green beans
Total Calories ~580
Post Workout 2 scoops Muscle Provider in water
Total Calories ~220
Meal 5: 8 oz. boneless skinless chicken breast; (stir fry with broccoli), salad
Total Calories ~300
Meal 6 6-egg-whites
Total Calories ~120
2,460 Total Daily Caloric Intake
Lean Out: 2 capsules before each meal & preworkout for fat reducing benefits
7-Keto Musclean: 2 capsules taken before breakfast & dinner to improve metabolic rate
Mass Amino Acids: 4 tablets taken after each meal to help support & preserve lean muscle mass
Muscle Provider (chocolate): Taken immediately after my workout to provide my body with a fast acting protein source
Glutamine Select: Taken during training and two other times during the day to help with endurance and muscle recovery

Training 5 days a week

During the 12 weeks of my contest preparation I weight trained 5 days a week. I rotated my workouts each week to keep my body guessing and making sure I hit that muscle group from all different angles. I kept my rep range at 12-15 and my rest periods at 60-90 seconds.

Along with this, I did an ab workout every other day in the gym. Here is an example of my training routine:
Day One: Arms (Triceps & Biceps)
Triceps Workout:
Lying Triceps Extensions: 5 sets of 12-15 reps
Triceps Cable Pushdowns: 5 x 12-15
Triceps Dip Machine: 5 x 12-15 (last set do a drop set)
Dumbbell Triceps Kickbacks: 4 x 12
Biceps Workout:
Preacher Bench Curls with EZ Curl Bar: 5 x 12-15
Seated Alternating Dumbbell Curls: 5 x 12-15
Dumbbell Concentration Curls: 4 x 12
Day Two – Legs (Quads)
Ride Stationary Bike: 10-minute warm-up at a moderate pace
Leg Extension: 2 sets of 15–20 reps (warm-up with very light weight)
Hack Squats (heels together, toes pointed out): 5 x 12-15 (every third workout do a drop set on the last set)
Leg Press (wide stance, toes pointed out): 5 x 12-15
Dumbbell Lunges: 5 x 12-15 supersetted with
Leg Extension: 5 x 12-15 (last set do a drop set)
Day Three – Shoulders & Hamstrings
Shoulders Workout:
Smith Machine Military Press (behind the neck): 5 sets of 12–15 reps supersetted with
Standing Dumbbell Side Laterals: 5 x 12-15
One-arm Dumbbell Laterals (leaning to one side while holding onto a stationary pole or machine): 4 x 12
Shoulder Press Machine: 5 x 12-15 (last set do a drop set)
Hamstrings Workout:
Lying Leg Curls: 5 sets of 12 – 15 reps (last set do a drop set) supersetted with
Stiff-Legged Dumbbell Dead Lifts: 5 x 12-15
Standing Leg Curl: 4 x 12 (non-stop)
Day Four – Back
Seated Cable Rows: 5 sets of 12 – 15 reps (drop set on last set)
Front Lat Pulldowns: 5 x 12-15
Dumbell Rows: 4 x 12-15 (non-stop)
Hammer Strength Back Rows: 5 x 12-15
Lat Pulldowns (to the back of neck): 5 x 12-15
Day Five – Chest & Calves
Chest Workout:
Incline Bench Press: 5 sets of 12 – 15 reps supersetted with
Incline Dumbell Flys: 5 x 12-15
Chest Press Machine: 5 x 12-15
Peck Deck Machine: 5 x 12-15 (last set do a drop set)
Calf Workout:
Seated Calf Raises: 5 sets of 20 – 25 reps supersetted with
Leg Press Calf Raises: 5 x 20-25
Standing Calf Raises: 5 x 20-25
Abs: Every other day
Incline Sit Ups: 1 set of as many as you can do
Leg Kicks: 2 sets of as many as you can do
Flat Sit Ups: 1 set of as many as you can do


I kept my cardio very simple throughout my 12-week contest prep. I did cardio 4 days a week and rotated the stair-stepper, the elliptical trainer and walking at an incline on the treadmill. I did each at a steady pace for 30 minutes.During each session I made sure my intensity was allowing me to hit 65-80% of my max heart rate, which is an optimal zone for fat burning. Lastly, I did all cardio on an empty stomach either first thing in the morning or after weight training.

Stage Presentation

The best presentation tip that I can give is to always smile and act confident while you’re on stage.The judges are always watching you, even if youthink they are only paying attention to the competitor at center stage. After all the training and dieting you’ve done, being on stage should be themost rewarding and enjoyable part of your journey.

Lastly, make sure to practice every aspect of your routine. It helped me tremendously not only with my performance on stage, but also improved my confidence knowing that I was prepared.

My overall first contest experience is something that I will be able to take with me wherever I go in life. For me, this experience was much more than learning about how to prepare for a competition or learning about proper nutrition. This experience helped me learn more about myself and about what it takes to be successful. Preparing for a competition has been the hardest thing I have ever done. But, at the same time, it has also been the most gratifying experience. It has taught me great self-discipline and shown me that I can do anything that I put my mind to. One piece of advice that I can give others is to take chances and set your goals high. If I had never stepped out of my comfort zone I would have never undergone this life changing experience.

Final Thoughts:

I have come to realize after competing in my first two shows that these competitions were not a destination for me. Instead, they are just part of the journey. I think it is important for every person to look at life that way, and to never settle or be satisfied with what you have accomplished. I believe you need to embrace new challenges and continue to set goals for yourself.

More Advice

from Joe’s Trainer, Dave Liberman

Also, trainer for Nicole Phinney 1st place Open Figure Class A, NPC Natural Eastern.

I’ve been training clients since 1988. I started co-promoting NPC natural, drug tested events with co-promoter, Todd Pember in 1999.

Our 2014 NPC events will be:

Along with personal training I am a contest prep-coach for Bodybuilders, Physique, Figure & Bikini competitors and have had a good deal of success with my clients.Working with Joe is a prime example of what can be accomplished when working with a client that listens to me, follows the pre-contest diet, takes the high quality Beverly International supplements I recommend, and has respectable genetics! It’s been a privilege working with him and I am eager to see him move up to the NPC national level in the very near future! Along with personal training I am a contest prep-coach for Bodybuilders, Physique, Figure & Bikini competitors and have had a good deal of success with my clients. Working with Joe is a prime example of what can be accomplished when working with a client that listens to me, follows the pre-contest diet, takes the high quality “Beverly International” supplements I recommend, and has respectable genetics! It’s been a privilege working with him and I am eager to see him move up to the NPC national level in the very near future!

Weight training program

I train almost all my clients on a five day a week weight training program along with some cardio. In the off season I do not want to have them do too much cardio.

I like to save the bulk of their cardio for precontest. If they do too much, too early, there is no room to up it when necessary. For clients who have battled bodyfat most of their lives, I’ll still have them do off-season cardio, but for the leaner types, I might recommend NO “off-season” cardio, especially if they desire to get bigger (more muscular). In Joe’s case, my advice was to do cardio twice a week in the off-season and step it up to five times a week during contest prep.


In Joe’s case, I had his pre-contest prep diet taking in about 2,400 calories. I never had him go below 2,000. For “off-season” my advice would be to take in 3,500+ calories of GOOD food with OPEN days on the weekends (“Open days” is a nice word for “cheat meals”!).

Again, this is based on his ability to not put on much body fat therefore the extra weekend goodies (while he continues to take in his daily protein quota) will do him good!

Supplements pre-contest

For pre-contest I have most of my clients use Beverly Lean Out, 7-Keto, Glutamine Select, Mass Aminos, & Ultra 40 Liver tabs.

*I save shakes for the Off-Season.* I feel sticking with solid foods is best three months before a contest. If the client must have a shake due to tight scheduling, their job... etc, I have them use Muscle Provider.


I have clients continue using Mass Aminos & Ultra 40 Liver tabs (Aminos & Liver tabs amounts are cut in half of what they take while preparing for their contest). I also add in Muscle Synergy and UMP or Muscle Provider.

Contest Guidance

Choosing the correct division to compete in is extremely individualized! As a promoterof NPC natural contests, I have seen plenty of drug free competitors that could compete in both Men’s Bodybuilding AND Men’s Physique. I also have seen Figure competitors who could also compete in Women’s Physique. Typically, a Bikini competitor has a specific look that is often obvious. If the contest allows crossovers, then I’d advise to try both divisions and see which works better for you. In Joe’s case, it was very clear he was strictly a physique athlete. Given his height, he would need to pack on 20+ pounds of muscle to compete successfully in bodybuilding and if he did do that, he would be too big for men’s physique.

Dawn Reichley

Bodybuilder to Men’s Physique Competition


At a Glance: Steve Mousharbash

Age: 28

Occupation / Education: Self-employed; bachelor’s degree in Building Construction Management, Minor in Business.

Hometown: Jacksonville, Florida

Height: 6′0″

Off season weight: 210; Competition weight: 185

Years training: 12 years

Favorite Bodybuilding Meal: Steak and sweet potatoes with cinnamon and stevia What would you recommend to someone who has never used Beverly International supplements before? I have always recommended UMP, Muscle Provider and Glutamine Select for building muscle. For fat loss I recommend Lean Out and 7-Keto, they are the safest and most effective fat burners out there.

In your CD player: It seems that I get asked this question at the gym just as much as what supplements I take and what I eat. I like a mix of things. When pumping iron, I like something upbeat and heavy, on the the stairmaster I listen to classical piano. When I am on the track doing sprint and agility work, I like to listen to hip hop. Long distance runs, country or jazz.

Hobby or interests outside bodybuilding: Sitting down at the piano and playing

Most Inspiring Book: The Bible

Words to live by: 4.Phil 4:13: I can do everything through him who gives me strength.


When I reflect on my life, I am forever indebted to teachers, coaches and mentors who offered their wisdom, encouragement, training and guidance.

I grew up in a very structured and disciplined household. My mom was an educator who believed in excellence. She taught me to always strive for a balanced life. She emphasized that having a good head on your shoulders was far more valuable than just being great at sports.

Here’s How I Did It nutrition and physical training

Still, I did play sports from the time I could walk all the way into college, but, because of her I also learned how to use time management to keep my grades high. I also took piano lessons for 10 years. Learning how to manage sports, grades, piano, and other interests at a young age helped mold me into what I hope is a disciplined, well rounded individual.

Good grades through high school supported my admission to the University of North Florida and I graduated cumma sum laude with a B.S. in Building Construction Management and minor in Business Management. I was fortunate to obtain experience in construction project management while in college. Recently, I have been able to transfer those specific skills, problem solving ability, and hard work into co-founding a business in fine art brokerage, transport and exhibit installation.

Regular participation in athletics required maintenance of proper health, nutrition and disciplined physical training. I was always intrigued by the effects of diet on athletic performace and musculature. I maintained a daily workout routine through college along with a full time job. But it was only when I was asked by a friend to cook his food to help him prepare for a show that I became interested in competing in bodybuilding myself. I decided to get as muscularly big as possible, and did just that. I ate like a machine and used just about every product that Beverly International offered to prepare for the 2010 all-natural MuscleMania Universe show in Miami, FL. I placed third of eighteen competitors in my weight class. But, I felt like a moving wall walking around at 240 pounds. I not only found it difficult to run, but realized that all of a sudden I was intimmidating to many people, even my friends.

Lucky for me, I found out that the NPC was starting a "Men’s Physique" division, basically the "beach body look" in 2011. It seemed like a good fit for my fitness goals. I stopped lifting for mass and started lifting for conditioning, targeted my Beverly International supplement program to fat loss and lean muscularity, found a good trainer, and by using HIIT training; I dropped fifty pounds (240 to 190 pounds) in five months and felt fantastic. I placed first in the Men’s Physique division at the 2011 Dexter Jackson Classic. Now I had demonstrated that Beverly International products work both for gaining mass and for chiseled reduction to achieve specific results.

More on the NPC Mens Physique Division and How I Did It

I think the Men’s Physique division is a great fit for me, and in fact, anyone because it promotes living a healthier lifestyle and it allows you to stay in great condition all year round! I also feel the Men’s Physique division is more of what society is leaning towards as far as a leaner, healthier physique is concerned. One thing that really stood out for me is the comradery of all the competitors. In bodybuilding it seemed like everybody wants to one up you. In Men’s Physique everyone is supporting each other and it’s like we’re just a bunch of friends going out on stage to have a blast! I encourage anyone that has ever thought about competing to start in the NPC Men’s physique division. There are some great guys to get to know and it is quite possible you will create many long term friendships along the way.

After submitting my article to Beverly International, Sandy asked me, How many pounds did you have to lose to get into Men’s Physique contest shape?

This was an interesting question. My first competition in the Men’s Physique division was May of 2011. I knew the judges were going to be looking for the beach body look, a great six pack and a nice chest and arms. I started my prep in December, 2010. I focused on losing extra bulk that I didn’t need or want for Men’s Physique. I dropped 50 pounds in 5 months, going from 240lbs to walking on stage in May at 190. I placed 6th and was happy with the placing considering I had no real idea of what the judges were looking for. I later had an opportunity to ask the judges how I could improve. Their response was that I was too muscular and that they wanted me to tone down some to where I resembled a physique competitor rather than a pure bodybuilder.
I took their critique to heart, lost another five pounds and placed first at the Dexter Jackson Classic.

Here’s an outline of my contest prep:

6:45 am-7:45 am:
7-Keto, Lean Out and Super Pak; then cardio, Stairmaster, or treadmill.

8am MEAL 1:
½ cup egg whites and 1 scoop Muscle Provider; 1 cup oatmeal (dry measurement), and 2 tablespoons Peanut Butter, 1-2 cups coffee (45-50 grams protein, 60 grams carbs, 18-20 grams fat)

10 am MEAL 2:
6 oz. chicken breast or fish, 1 cup rice, 1 tablespoon olive oil (36 grams Protein, 60 carbs, 10 grams fat)

12:30p.m. MEAL 3:
6 oz. chicken breast or fish, ¾ cup rice, 1 serving veggies (green beans, spinach, cucumber, asparagus, or broccoli)

1 serving of 7 Keto and Lean Out, Ultra 40, Energy Reserve and Up-Lift

workout, then 30 minutes of cardio; I consume a mixture of 2 scoops of Muscle Provider and 2 scoops of Glutamine Select while doing cardio.

3:00 pm MEAL 4:
6 oz. lean ground beef or 6 oz. lean steak, 1 cup rice (36g Protein, 60carbs, 12-16g fat)

5:30 pm MEAL 5:
6 oz. Fish (Salmon 2x/week), ¾ rice, 1 serving veggies (green beans, spinach, cucumber, asparagus, or broccoli), 1 serving of Ultra 40 (36g Protein, 45carbs, 4-8g fat)

7:00 pm Supplements:
1 serving of 7 Keto and Lean Out, Ultra 40

8 pm MEAL 6:
6 oz. chicken or fish, ½ cup of rice (24 grams Protein, 30 carbs)

10:30 pm MEAL 7:
2 scoop UMP protein shake, 2 tbsp peanut butter (50 Protein, 12 carbs, 20 grams fat)

10:45 pm Supplements:
Probiotic, vitamin c, melatonin, Lean Out

As you can see from my diet, I enjoy using all of Beverly’s products; it just depends on the goal I am trying to achieve at that time, whether I am trying to bulk up, or just trying to get shredded. Beverly offers all the products I need! I like to keep things simple; that way I know where I have to make changes and when. That’s why I like Beverly’s products... they keep it basic and list all the ingredients so you know what you’re taking. They don’t have these secret proprietary blends where you don’t know what you’re putting into your body, or even if the product will work or not.

One thing I’ve found now that I’m a competitor at the National level – it doesn’t save you any money by trying to buy cheap products. It’s been my experience that I have had to take much larger quantities of the cheaper products to get even close to the same results that I was able to achieve when using Beverly products. If you’re interested in trying the Men’s Physique division, I definitely recommend investing in Muscle Provider, Glutamine Select, Lean Out, 7-Keto, Super Pak, Quadracarn and Density. As for my schedule with these products, I have found that all of them are best used starting 12 weeks out at small dosages and then adding more of each as it gets closer to show time. Every physical body is different, I have learned many of these techniques by building a good data base for myself, historical data is always great to have, and it gives you something to work from.


Abs, chest and arms are especially important for Men’s Physique. I always start with abs, but more specifically, with obliques. From obliques I move on to 3 different types of abdominal movements. I then perform 3 different movements of calf raises, completing 3 sets for each movement. Once I’ve completed my exercises for abs and calves I then move on to biceps and triceps. I always work bis and tris together and superset each movement.

In a total workout I complete 4 different movements for biceps and triceps and at the end of each movement I do one burnout set to failure.

During contest prep, I generally train 6 days a week, Monday through Saturday.

A typical schedule would be:
Day 1: Abs Calves Bi’s Tri’s
Day 2: Abs Calves Chest Back
Day 3: Abs Calves Legs Delts


Tips for Your Men’s Physique Prep

Board Shorts: I think the brand and color of shorts should be something that complements you, different manufacturers shape and cut the shorts different. As for myself, I was trying to find shorts that would fit my legs and come in enough to fit my waist... No luck! I still had to get my shorts tailored in because of my waist to thigh differential; my waist during contest time gets down to around 27 inches. They just don’t make off the rack shorts like that!

Tan: Before you walk on stage it is very important that you have a nice coat of tanner on. One of the good things about the Physique division is that they are going for a more natural look, so being extremely dark is unnecessary. I generally start tanning several weeks before and then go with 2 coats of Pro Tan. I’ve always used Pro Tan and never had any problems. Carb Load: My carb loading process changes every time I hit the stage. It is much different from how I carb loaded for bodybuilding. When I was bodybuilding I used much heavier carbs. For Men’s Physique I like to stay with lighter carbs such as rice and then switch to sweet potatoes for the last few meals.

Pump Up: My pump up generally takes 5-10 minutes. I don’t want to pump up too much. Pumping up too much causes me to appear too big. Because of this I mainly focus on staying tight. I start with push-ups and then move on to side shoulder raises and then finish with a quick set of biceps and triceps.

Contest Day Bag: PACK YOUR COOLER, you need salt-free rice cakes and peanut butter to get you through the prejudging. You never know the schedule, but these two staples will see you through. Keep a clean towel, it is sometimes slippery with everyone’s oil on the floor and you don’t want it on your feet. You also will need your I-Pod to listen to your music and help you stay relaxed and focused while you wait. Pack hairspray/gel, posing oil or any other preparation products you may need. Make sure you wear loose clothes and flip flops because your tan will bleed onto whatever you are wearing.

Final Thoughts

I have learned to embrace change and try new things, set goals, establish a reasonable routine, schedule it and hold to it even when it becomes difficult. Success comes from hard work, good management, and perseverance (and still more perseverance). Meet all your obligations in life, not just those concerned with your fitness. It’s not just about lifting or doing that extra 10 minutes of cardio, it’s relative to how you carry yourself outside the gym as well. Will I go the extra mile and show up at work on time? Will I make sure to take care of all my obligations without being overwhelmed by other obstacles?

So, it’s not just about being the best on stage it’s about being the best you can be in life too! With your mind strong, your body on point and your spirits high you can achieve anything!

Dawn Reichley

Bodybuilding Contest Prep week 16 – Contest Countdown Starting at 16 weeks out

Contest Countdown

We’re writing this article to help you prepare for your first or next bodybuilding competition. Since the 1998 Northern Kentucky Championship is a contest designed for first time competitors or those peaking for a later show, let’s make this your first show of the year. If you count backwards from March 21, you’ll find that 16 weeks out is the weekend following Thanksgiving, so let’s start your diet December 1. In this article we are going to provide you with the actual diets that successful competitors followed as they prepared for the Northern Kentucky Championship.

Phase 1: 16 weeks out to 8 weeks out

Diet: Let’s begin by taking a few things for granted. First, you have been training properly and have already started regulating your diet by eliminating junk foods, sugar, bread, high carbohydrate drinks, regular soft drinks and are cutting down on high lactose milk products. Start reading labels and if there is more than 5 grams of sugar per serving drop it from your diet.

With sixteen weeks to go, it’s time to start seriously. The goal is to maintain bodyweight, unless you are way out of shape, but to slowly lose bodyfat while actually adding lean tissue from your training, improved diet and supplements. One of the mistakes we see most often is a competitor makes an instant calorie drop when he starts his diet. This causes the loss of a lot of muscle tissue right at the outset of the diet. Your goal is to add calories and nutrient density through your diet and supplements at the sixteen weeks out point.

Here are some of the actual diets we’ve used with various competitors during Phase One of their diet:

James Johnson, 1997 NPC Jr. National BW Champ followed this meal plan 16 weeks out from his first bodybuilding contest, the 1996 Northern Kentucky Championship where he won the overall title.
Supplements: Super Pack, Mass Amino Tablets: 6 / meal, Ultra 40 Liver 6 / meal, Flaxseed Oil 2 tablespoon / daily

Phase 1 Diet
Meal #1
6 egg whites + 2 whole eggs
2 servings oatmeal / cream of rice / or cream of wheat
1 orange or other fruit
Meal #2
6–8 ounces lean meat ( chicken / turkey / fish, lean ground beef)
1 medium sweet potato, 1 apple
Meal #3
6–8 ounces lean meat
1 cup of rice
1 cup vegetables (broccoli, cauliflower, etc.)
Meal #4
6–8 ounces lean meat
1 six oz. baked potato or yam or ½ cup rice
1 piece fruit
1 cup vegetables
Meal #5
6 egg whites + 2 whole eggs
1 serving oatmeal

*James sometimes substituted a protein drink for any meal where it was difficult to eat a prepared meal:3 scoops Muscle Provider, 1 ounce heavy cream, 1 whole egg, 9 strawberries, 12 ounces water

Bill Hooks has won his class in the Novice division at the Northern Kentucky the past two years. In 1997 he moved up to 2nd in the Open Division as well. Bill, at a starting weight of 210 lb., had to follow a different dietary approach than James since he was attending school and had to rely on Muscle Provider as a portable meal. His diet works well for those who are on the run and have little time to prepare or eat food meals. Jeff Storch, who is featured elsewhere in this issue follows a similar plan.

Bill’s 4000 calorie diet at 16 weeks out is based on these percentages of nutrients – Protein: 54%, Carbohydrates: 20%, Fat: 26%.

Supplements: Super Pak, Flaxseed Oil: 1 tablespoon daily, Mass: 4 per meal, Ultra 40: 4 per meal

Meal #1
2 whole eggs + 6 egg whites
4 oz. lean beef or chicken
1 ounces oatmeal
1 grapefruit
Meal #2
2 scoops Muscle Provider
1 oz. (2 tablespoons) heavy cream (or 1 tablespoon Flax Oil)
1 egg
6 strawberries
12 oz. water
Meal #3
8 – 12 ounces steak
1 serving oatmeal or small sweet potato or ½ cup brown rice
1 cup green beans
Meal #4
2 scoops Muscle Provider
1 oz. (2 tablespoons) heavy cream (or 1 tablespoon Flax Oil)
1 egg
6 strawberries
12 oz. water
Meal #5
8 –12 ounces turkey breast, chicken breast or lean beef
2 cups vegetables or 1 piece fruit
Meal #6
6 egg whites, 2 yolks
omelet vegetables
oz. = ounce(s)

Tracy Beckham at 12 weeks: We decided Tracy needed to improve her muscle density at this point and restructured her diet to include more protein and fat, less crabs, and a high Carb meal every third day.

Tracy 12 week plan
Supplements: Super Pak, Ultra 40 5 / meal, Flaxseed Oil 1 tablespoon daily.
Meal #1
4 egg whites – 1 yolk
3 Oz. chicken, turkey, or tuna
6 strawberries or 1 orange
Meal #2
Protein drink: 2 scoops Muscle Provider
mixed with 1 whole egg, 12 Oz. ice water,
6 frozen strawberries and ½ frozen banana
Meal #3
1 ½ cups salad containing choice of salad
vegetables w/ 2 tablespoons oil +1 tablespoon vinegar,
6 – 8 ounces lean protein (lean beef,
chicken breast or turkey or fish)
Meal #4
4 ounces lean beef or 6 – 8 Oz. chicken breast or turkey or fish
2 egg whites
1 small sweet potato
Meal #5
6 – 8 Oz. chicken, turkey breast, or fish
1 cup vegetables

*Every 3rd day Tracy ate the following meal in addition to her regular meals: 1 cup rice, 1 small sweet potato, 1 small banana, 1 cup vegetables with 1 tablespoon oil, butter, or margarine.

Phase One Cardio

We encourage you to keep cardio at a minimum during your early contest preparation period. If you do too much cardio too soon, your body will adapt and you have no where to go but to increase your cardio even more. Soon there’s not enough time or energy in the day to do justice to your training. We do recommend 15 – 20 minutes of high intensity cardio three days per week during this phase. Remember your goal during the first four weeks of dieting is to improve your body composition while maintaining your weight. Research has shown that high intensity cardio has a greater positive effect on body composition than low intensity (less than 75% maximum heart rate) cardio. Each week attempt to burn more calories in the same amount of time. This is an easy gauge to make sure you are improving. The way you do this is walk faster on the treadmill at a higher angle or increase the level on the Lifecycle or stepper. If the cardio equipment you’re using gives you a calorie readout, it’s simple to try to break your record each week.

Phase One Training

At sixteen weeks you should begin to up the intensity of your training and start paying special attention to the quality of your physique. The lateral delts, serratus, hamstring and glutes are areas that can make the difference between a "winning" physique and an also ran.We recommend a four on, one day off split at this point. This will allow you to recuperate from each session. There are many variations but training each bodypart only one day a week precontest may be too little and training on a three day on, one day off seems to cause one to overtrain too early in the precontest phase. As far as bodypart splits we’ve seen and done them all personally and with our clients. We suggest that you choose the split that seems right for you. Just make sure you train your weak parts early in the cycle.

Sets and reps are also a very individual matter, but about 10 really hard work sets per larger bodypart and six sets per smaller part should be about right. Remember you’re adding muscle during this phase so don’t start dropping the weight and trying to do more reps.You should begin to shorten your rest between sets. Start getting focused and do your next set as soon as you have recovered adequately from the previous one.

Phase One Posing

Begin a structured program to practice your poses. Find the best practice lighting, similar to stage lighting. At this time you should practice the facings and mandatories 15 – 20 minutes two or three days per week. Practice holding the poses for 10 seconds each. Remember to start each pose from the feet up – make sure you flex your legs. Contest Countdown Workshop

  • Hit your best poses
  • Resist moving from the best lighting, this may not be at the front of the stage
  • Try to highlight your strong points against your competition’s weakness
  • Catch the judges’ eye with your poise and control

Bodybuilding Contest Preparation Contest Countdown.. 8 Weeks Out

We covered the first eight weeks of your contest preparation in the previous issue of the No Nonsense Magazine (FALL, 1997). Now we are ready to start the final eight weeks. By the end of these eight weeks you will be totally prepared for your contest, in top condition and feeling healthy.

Starting at 8 weeks out you should really kick your diet into high gear. Your main goal should now be to lose all subcutaneous bodyfat. Unless you are losing at least one pound bodyweight per week it’s time for another calorie adjustment in the neighborhood of a 200 – 300 reduction. Keep your protein intake high at this point and reduce the amount of fat, which we have kept fairly high to this point, and a small amount of carbohydrate. (One note of caution: if you’ve mistimed your diet totally up to this point and are not already in fairly good condition, jump to the Four Weeks Out recommendations.)

Jeff Storch, 1996 NPC Ohio LH Champion followed this meal plan at 8 weeks. This meal plan would be the next step if you are following Bill Hooks’ diet at twelve weeks from last issue.

Supplements: Super Pack, Mass 6 / meal, Ultra 40 Liver 6 / meal, Energy Reserve 2 tablets – 3 times / daily on an empty stomach along with thermogenics for first three weeks, then two weeks off.
Meal #1

6 egg whites + 5 oz. lean beef
½ grapefruit, ½ cantaloupe, or 8 strawberries (choose one)
Meal #2
10 – 12 ounces lean meat
(chicken / turkey / fish, lean ground beef, at least 91%, or lean steak)
1 – 6 oz. sweet potato
2 cups vegetables
Meal #3
10 – 12 ounces lean meat (chicken, etc.)
2 cup vegetables (broccoli, cauliflower, etc.)
Meal #4
Protein Drink
10 oz. water, 1 egg, 8 strawberries, 3 scoops Muscle Provider
Meal #5
9 ounces lean meat (strip sirloin, lean beef, etc.)
3 – 4 egg whites (optional)
4 cups salad
2 tablespoons Vinegar & Oil
* oz. = ounces

James Johnson, whose diet we featured in the last issue, needed to make weight for the Jr. Nationals so we had to change our strategy somewhat. James followed a lower protein intake than we normally recommend so that he could lose enough weight to compete as a bantamweight. This is James’ exact meal plan eight weeks out from his victory in his first national competition.

Supplements: Super Pak, Lean Out 2 / meal, Muscularity 3 / meal

Ratio of Food Groups: Carbohydrates = 58% Protein = 30% Fat = 8%
Meal # 1

6 egg whites
2 servings of cream of rice
Meal # 2
4 ounces of chicken
1 cup of rice
1 cup vegetables
Meal #3
4 ounces of lean meat
1 six oz. baked potato or yam
1 cup vegetables
Meal # 4
4 ounces of lean meat
1 cup of rice
1 cup of vegetables
Meal # 5
4 ounces of lean meat
1 cup vegetables
1 six oz. baked potato
Meal # 6
6 egg whites

At four weeks we have a special competition diet that works great for almost everyone. The list of successful competitors who have used this plan with slight modifications is nearly endless. Here’s our special competition diet for men at four weeks out:

Supplements: Super Pak, Energy Reserve 9 per day, Mass 4 / meal, Ultra 40 6 / meal, Muscularity 4 / meal

Final Phase meal plan
Meal #1

5 egg whites – 2 yolks
5 oz. chicken, turkey, or tuna
½ grapefruit, ½ cantaloupe, or 8 strawberries
Meal #2
6 oz. chicken, turkey or tuna
1 cup vegetables
Meal #3
2 cups salad containing choice of salad vegetables w/ 1 tablespoon oil + 1 tablespoon vinegar
8 ounces tuna or other lean protein
1 carrot
Meal #4
4 oz. lean beef or 6 –8 oz. chicken breast, turkey, or fish
2 egg whites
Meal #5
8 oz. chicken, turkey breast, or fish
1 ½ cup vegetables
1 tablespoon Flax Oil
*Every Monday and Thursday eat the following meal in place of one regular meal: 1 ½ cups rice, 1 large sweet potato, 1 banana, 1 cup vegetables with 1 tablespoon oil, butter, or margarine.

Many of our clients substitute up to 3 scoops of our special protein formulation, Muscle Provider, mixed with a whole egg and frozen fruit for meal #2, #4 or both. Muscle Provider is the only powder formulation we have found that can be taken right up to the contest.

Here’s what one of our Beverly users at the National Level, Leo Ingram has to say at three weeks out: “At this time my carbs are between zero to twenty grams max up to one week prior to the show.” The carbs consumed are of the low glycemic type. This is considered carb depletion by most people. This help to get the maximum glycogen compensation into those muscle cells which gives you that dense and full look on the day of the show. My protein is still high and my fats are down to a minimum. My training is still intense combining with cardio exercise to deplete my glycogen stores. Sodium is not really a bad thing at this time unless there isn’t a balance among the other minerals such as potassium, magnesium and zinc. "

Leo’s supplement program: Supplementation taken at this time include, branch chain amino acids (Muscularity) and free form as well, a high potency mutivitamin/mineral pack, growth hormone releaser, (GH Factor) and a combination fat burner (Lean Out). All of these supplements are purchased through Beverly International Nutrition."

"During these last weeks my cravings increase for sugar and starch. I usually satisfy myself by drinking a couple of glasses of crystal lite or a beverage containing no simple sugars. This helps me get through this diet. The last couple of weeks are usually the hardest for me. I think that this is where the discipline comes in at. Because what you do in these weeks can cause a drastic body change if you are not careful. So resist the temptation and keep focusing on what you are trying to accomplish. After all you didn’t come this far for nothing."

At six to eight weeks out most women go right into the final phase of their pre competition diet Here’s a sample diet that we’ve used with great success at the Beverly Nutrition Center:

Supplements: Super Pak, Lean Out 9 per day, Ultra 40 4 / meal, Muscularity 3 / meal

Phase Two Female diet
Meal #1

4 egg whites – 1 yolk
3 oz. chicken, turkey, or tuna
1/4 grapefruit, 1/4 cantaloupe, or 6 strawberries
Meal #2*
4 oz. chicken, turkey or tuna
1 cup vegetables
Meal #3*
1.5 cups salad containing choice of salad vegetables w/ 2 tsp. oil + 1 tablespoon vinegar
5 ounces tuna or other lean protein
1 small carrot
Meal #4
1 egg + 2 egg whites
Meal #5
5 oz. chicken, turkey breast, or fish
1 cup vegetables
1 tablespoon Flax Oil
*Every 3rd day eat the following meal in place of one regular meal: 1 cups rice, 1 small sweet potato, 1 small banana, 1 cup vegetables with 2 tsp. oil, butter, or margarine.

The following meal plan the final three weeks to reduce body-fat on this meal plan. Adjusted calorie intake over a 3 day period as follows.
Supplements (each day): Ultra 4 – 2 in AM and 2 in PM, Muscularity – 9 between meals #1 and #2; and 9 more between meals #4 and #5, 3 L–Tyrosine and 4 Energy Reserve – 30 minutes prior to meals 1, 2, and 4, 3 – Evening Primrose Oil capsules, 3 – Bev C

Day One:
Meal #1

6 egg whites (can use onion, tomato and peppers)
Meal #2*
6.5 oz. tuna
Meal #3*
large salad containing choice of salad vegetables w/ Flax Oil and
vinegar for a dressing
3 ounces tuna
Meal #4
6 egg whites (can use onion, tomato and peppers)
Meal #5
6.5 oz tuna
Day Two:
Meal #1

6 egg whites – 1 yolk
Meal #2*
6.5 oz. tuna
1 cup vegetables (usually green beans)
Meal #3*
large salad containing choice of salad vegetables w/ Flax Oil and vinegar for a dressing
3 oz tuna
Meal #4
6 egg whites + 1 yolk
Meal #5
6.5 oz. tuna
Day Three:
Meal #1

6 egg whites – 1 yolk
Meal #2*
6.5 oz. tuna
1 cup vegetables (usually green beans)
Meal #3*
large salad containing choice of salad vegetables w/ Flax Oil and vinegar for a dressing
3.25 oz tuna
Meal #4
6 egg whites + 1 yolk
Meal #5
½ cup Cream of Rice (before cooking)
1 sweet potato
1 cup green beans with 1 tsp. butter
This is a very strict diet and you should definitely not use it without professional monitoring but we thought you’d like to see exactly what a professional did to achieve her all time best condition.

At eight weeks we usually step up the cardio to four days per week and thirty minutes per session. Now, instead of continually trying to go hard for your entire session, use the interval training approach at two of your sessions. Here’s how that might work on a Life-cycle: Set program to Manual. L1 – 3 minutes (warm–up), L2 – 1 minute (increasing intensity), back to L1 for one minute (active rest), L3 – 1 minute, L1 – 1 minute, L4 – 1 minute (now it is getting hard), L1 – 1 minute, try L5 for 1 minute (if you can complete the whole minute at 80 rpm’s go to L6 for your next interval),L1 – 1 minute. Continue to increase intensity on alternating sets until you cannot pedal the full minute at 80 rpm’s, your remaining work sets would be at the next lower level. In our example let’s suppose you could not complete your set at L5, the rest of the session would be as follows: L4 – 1 minute, L1 – 1 minute repeat until you complete eight additional sets at L4, then do three additional minutes at L1 to end the session.

The other two cardio days should be similar to your Phase One cardio. Do not increase intensity on these days but increase the time to 30 minutes instead of 15 or 20 as in phase one.

At six weeks out add a third interval training day bringing your total cardio to five days at 30 minutes per day. Try to get to that next level on your interval days. If you could only get to Level 4 on week 7, try to complete your work sets at Level 5 this week.

Four Weeks Out: At four weeks you must decide for yourself whether to increase your cardio again. Usually an increase in cardio at this time will result in a decrease in lean muscle tissue. However, if you are trying to make weight or are still just too smooth, it’s a necessity. Add three more weekly sessions of 30 – 45 minutes each at moderate intensity. The addition of these sessions will necessitate your doing two cardio sessions per day on three days at this point.

Your final cardio sessions should take place at two weeks out. This is your last chance to burn any lingering fat so, if needed, increase your total time expenditure or caloric expenditure by 50%. At the maximum you would be doing three 45 minute high intensity interval sessions, two 45 minute high intensity sessions and three 60 minute moderate intensity sessions during this week. Do no cardio at one week out ... pose, pose, pose instead.

At eight weeks out increase your posing sessions to three days per week. Increase the time you hold each mandatory pose by five seconds per week. Remember to spend most of your time practicing on your front facing pose. This is where the judging starts and first impressions are very important. Remember, start each pose from your feet up to make certain your legs are flexed.

Make a schedule at eight weeks to practice each facing and mandatory pose. Start week eight at 2 sets of each pose for 10 – 15 seconds. For the next four weeks add another set each week and hold each pose for an additional 3 – 5 seconds.

Here’s what Leo Ingram, 2nd place in the heavyweight class at the 1997 NPC USA, has to say: Prior to going to bed I usually set aside some time just for posing. I stand in front of the mirror and hit each pose from all different angles to see which one highlights my body the best. I then use that one as my best pose. I hit all the mandatory poses in this manner and hold each for at least 45 seconds. This helps to build up the endurance to stand on–stage for extended amounts of time while being compared to other competitors. Once I get the feel of the pose I then practice hitting the poses with my eyes closed and then opening them to see where I am. Because on stage you have no mirror.

Six Weeks Out: Start working on your individual posing routine at six weeks out if you haven’t started by this time. Remember, you need two individual posing routines. You’ll do one in the prejudging with no music and a sixty second time limit. Your evening presentation will be accompanied by music with a 90 second time limit. Don’t make the mistake of trying to cram your 90 second evening routine into sixty seconds during the prejudging. Work on a separate routine based solely on your strongest poses. Hold your poses longer during the prejudging so the judges have enough time to assess each pose. Don’t do any poses that do not enhance your physique. Show the judges only what you want them to see.

We are not trying to detract from your evening presentation, but are emphasizing the importance of your prejudging routine as well. We’ve seen too many competitors over the years do a routine during the prejudging that makes no sense whatsoever without the accompanying music. Start working on your evening routine at this time as well. Select your music well in advance and make a professional quality cassette. Record only the 90 seconds or less of music on which you will base your routine. Don’t record the entire song. It’s a good idea to record a posing practice cassette with your 90 second selection recorded over and over with a 30 second delay between cuts. You can practice our routine over and over without rewinding the cassette.

Four Weeks Out: At four weeks out you’ll be doing 6 sets of every facing and mandatory pose holding each for 15 – 30 seconds. Stay at this level for the mandatory poses but continue to increase the time you hold the front facing pose for fifteen seconds per week so that at two weeks out you’ll be holding it for 1 ½ minutes. 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 legs tensed.

Your prejudging freestyle routine as well as your evening presentation to music should also be perfected by this time. At four weeks, your posing sessions should include six sets of the facings and comparison poses along with 6 repetitions of your prejudging freestyle presentation and 6 additional repetitions of your evening presentation with music. Pose at least five days per week. Each session will last approximately 45 minutes to an hour. It is not necessary to complete all of your posing “sets” at one session, but be sure to complete all six “sets” of each posing round – facings, mandatories, prejudging individual routine, and evening presentation with music – by the end of each day.

Phase two supplementation is primarily concerned with (1) utilizing stored body-fat to meet energy needs, (2) preserving lean muscle mass and (3) recovery.

(1) For maximizing the utilization of stored body-fat at the eight week point we add Beverly International’s Lean Out –12 capsules daily divided into equal doses fifteen minutes prior to each meal for four weeks. A more aggressive program is to use a combination of Energy Reserve for three weeks. Use 3 Energy Reserve tablets prior to cardio, 2 Energy Reserve and and 3 Energy Reserve prior to training. Take two weeks off the Energy Reserve. During the two weeks off we recommend using GH Factor – 6 capsules on arising and 6 capsules on retiring to burn fat through a different dietary mechanism. Then at three weeks out use the Energy Reserve. L–Tyrosine per dose for the final three weeks.

(2) To preserve lean muscle mass we continue using the Mass and Ultra 40 combination described in the previous issue. We increase the dosage to 6 of each per meal for weeks 8 – 5. However, at four weeks we often cut the Mass out and substitute Muscularity (BCAA’s). Muscularity is taken with meals in place of the Mass at a dosage of three per meal.

With two or sometimes three weeks to go, we pull out all the stops. We’ve found an even more effective way to preserve muscle and lose fat is to take Muscle Mass (BCAA’s, not the same as Mass, a broad spectrum amino) or Muscularity in rather large doses between meals. Using this method causes rapid increases of BCAA plasma concentrations in your blood which your body interprets as the breakdown of lean muscle tissue. In order to keep you from breaking down even more muscle tissue, your body stimulates the release of stored fat in order to spare nitrogen (from your muscle tissue). Therefore you’re not only sparing muscle tissue but accessing stored body-fat at the same time! Take 10 Muscle Mass twice daily between meals #1 and 2, and between meals #4 and 5 during the final two weeks.

(3) As the demands of your pre-contest diet, high intensity cardio and posing practice wreak havoc on your recovery system, the need for a high intake of anti stress vitamins and minerals, as well as anti oxidants becomes evident. For the final eight weeks use at least one Super Pak daily and 1 Beverly International Ultra-C or Anti Oxidant tablet with at least three of your meals.

There are a number of theories as to what you should do the final week before your competition. There is only one fail safe formula: If you keep looking better day by day as the contest gets nearer, do exactly the same things that you have been doing. Don’t carb up just stay on your diet. This is the best advice we can give you, and the advice that most of our champions follow. It’s tough not to try to do something different at the end, but unless you are not improving on a daily basis, don’t make radical changes. Our diets illustrated for the final four weeks have a built in carb up component that happens on Thursday before your contest.

This allows correction on Friday for any mistakes.
Here are ten things that you can do the final week:

Drink plenty of water throughout your contest preparation, at least one to three gallons daily, the more the better.
Cut out all leg training and cardio for the last week.
Load Creatine Monohydrate (use Beverly, make sure there are no fillers or binders) one tablespoon prior to every meal starting Tuesday continuing up to prejudging unless you must make weight
Use salt at every meal up until the Wednesday evening the week of your show.
Cut your sodium intake by 50% on Thursday and Friday
Cut out all fibrous vegetables Thursday and Friday
Cut back water intake by 25% on Thursday (2 gallons to 1.5 gallons)
Cut water an additional 25% on Friday (half of what you normally drink)
Use Potassium 2 – 99 mg tablets per hour on Thursday and Friday (Females use 1 – 99 mg per hour)
Eat one additional meal high in carbs, sugar, and fat 3 hours prior
to taking the stage on Saturday
It really is this simple. If you visit the Beverly International Nutrition Center for your contest preparation, we will be able fine tune all the necessary diet and cardio phases for you so there’s no guesswork. Good luck in your competition. Please write us or call and tell us your success with our contest countdown plan. We’d love to feature you in the next No Nonsense Magazine.

Classic Physique Nutrition Plan – Competing in Men’s Physique

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.

Asregular 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.

Thisis 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 Muscle-building 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.

Phase 1 Classic Physique Nutrition Plan

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. (See Phase 1 Training) 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 pounds reduce meat and carb portions listed by 2 ounces.
(All meats are weighed prior to cooking.)
Meal #1
2 whole eggs + 4 egg whites; 6 oz. 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: 8 oz. lean beef or chicken or 10-12 oz. tuna, one small apple or orange
Meal #3
8 oz. lean meat (chicken or other lean protein source);
6 oz. sweet potato or two-thirds cup cooked brown rice; 2 cups vegetables (broccoli, etc.)
or green salad with 4 tablespoons vinegar and oil dressing
Meal #4
(same options as meal #2)
Meal #5
10 oz. very lean meat (chicken breast, fish, turkey breast, lean beef – sirloin, filet, etc.);
2 cups vegetables;
salad with 2 tablespoons 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 6 oz. beef;
1-2 cup vegetables

Essential Supplement Program:

1 Super Pak with meal #1

4 Ultra 40 tablets and 4 Mass Aminos with each meal listed above

The Best Optional Supplements for Phase 1 (in priority order)

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.

An economical way to use Muscle Synergy and Creatine Select during phase 1:

Weeks 1 & 2: Use Creatine Select as directed above.

Weeks 3&4: Take Muscle Synergy and Creatine Select together for the next two weeks.

Weeks 5 & 6: Creatine Select, no Muscle Synergy.

Weeks 7 & 8: Creatine Select and Muscle Synergy.

Phase 2 Classic Physique Nutrition Plan

This is the first “precontest diet” that you’ll follow. In general you will switch from Phase 1 to Phase 2 at 8-10 weeks out. If you think that you are not leaning out fast enough go to Phase 2 at 10 weeks out; if you’re on track wait until the 8-week mark.

Note: As before, if you weigh 165 or less, reduce the meat portions by 1 or 2 ounces in each of the listed meals.
(All meats are weighed prior to cooking.)
Meal #1
8 oz. lean beef or turkey
3 egg whites, 1 yolk
1 grapefruit
Meal #2
Protein Drink: 2 scoops Ultimate Muscle Protein or Muscle Provider, 1 tbsp healthy fat (olive oil, flax oil, almond butter, etc.) or 1 tbsp heavy whipping cream
Meal #3
8 oz. chicken or turkey breast (weighed prior to cooking)
2 cups vegetables
Meal #4
Option A: Protein Drink: 2 scoops Ultimate Muscle Protein or Muscle Provider, 1 tbsp healthy fat (olive oil, flax oil, almond butter) or 1 tbsp heavy whipping cream
Option B: 6 oz. can tuna or 5 oz. chicken, 3 egg whites,
1 whole egg; 1 tomato
Meal #5
10 oz. 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 tablespoon olive oil for a dressing
Meal #6
5 oz. 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,
10 oz. sweet potato, 1 medium banana,
1 cup vegetables, 1 tbsp butter, almond butter or oil
The Best Supplements for Phase 2
Meal 1:

1 Super Pak, 3 EFA Gold
Each meal:
4 Ultra 40; 3 Density (and/or Mass Aminos); 3 Muscularity; and 2 Lean Out.
2-4 scoops Glutamine Select plus BCAAs and 10-20 Muscle Mass (5 Muscle Mass per scoop of Glutamine Select).
Take 3 Quadracarn 3 times daily: 1st thing in the morning, before training, and before bed.
Up-Lift – 2 scoops before training; Creatine Select w/ beta alanine – 2 scoops daily
or Muscle Synergy – 2-3 scoops (or 16-24 tablets) daily
Phase 3 “Classic Physique” Contest Peaking Nutrition Plan
Phase 3 is a no-frills, no nonsense, basic precontest diet program that works for nearly everyone. However, you should stay with your Phase 2 Plan as long as you are getting results in terms of improved conditioning. Don’t change just for the sake of change.

Kick in the Phase 3 plan at 4 to 6 weeks out and only if your progress has stalled.
Meal #1

5 oz. lean beef or turkey
6 egg whites + 1 whole egg
½ 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), 16 oz. water
Option B: 6 oz. tuna or chicken, 3 egg whites + 1 whole egg, 1 tomato
Meal #3
8 oz. chicken (weighed prior to cooking)
4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.)
2 tbsp cider Vinegar and 1 tablespoon olive oil for a dressing
Meal #4
Option A: 6 oz. 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, 12 oz. water (if post training); or 2 scoops Ultimate Muscle Protein
Meal #5
8 oz. 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, 10 oz. sweet potato, 4 oz. banana, 1 cup vegetables, 1 tbsp butter, almond butter or oil


Meal #1: 1 Super Pak and 3 EFA Gold

Each meal: 4 Ultra 40; 3 Density; 3 Muscularity; 2 Lean Out.

Training: 2-4 scoops Glutamine Select plus BCAAs and 10-20 Muscle Mass (5 Muscle Mass per scoop of Glutamine Select). Optional take 5 Density just before training.

Take 3 Quadracarn 3 times daily: 1st thing in the morning, before training, and before bed.

Take 3 7-Keto MuscLean capsules twice daily, in the morning and afternoon.

Classic Physique Training

Your training programs should be designed to develop proportion and symmetry, as well as muscularity. You should not be looking to simply add as much size as possible or to overdevelop any particular bodypart. Overall proportion and aesthetic muscularity is the goal. We’ve developed the following training programs with those parameters in mind. They are based on decades of training experience to give you the ultimate solution to a well-balanced “Classic Physique”.

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.

Phase 1 Classic Physique Training Program

Train 2 days on, 1 day off until 12 weeks out.

Day 1: Legs
Day 2: Chest / Triceps
Day 3: off
Day 4: Shoulders / Biceps / Legs (feeder workout)
Day 5: Back
Day 6: off
From 12 weeks out until 8 weeks out, train 4 days consecutively, then take the 5th day off.

You’ll be using two progression schemes and an advanced technique that we call “Feeder Workouts”.

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 below 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 bodyparts 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.

Day #1 – Legs / Calves
Squat* – Pyramid 5 sets x 12/10/8/6/4-6 reps
Leg Press** or Hack Squat** 4x10–16 reps (the Hack Squat is preferred if you have the equipment available)
Leg Extension** 3x12–15 reps

Super Set
Leg Curls** 3x10–12 reps and Lunge
or Straight Leg Dead Lift** 3x10–12

Seated Calf Raise** 5x10–12 and Free
Standing (no weight) Calf Raises** 5x25–50 (OUCH!)
Note: The original standard for a classic physique was that your calves and arms should measure the same. If any single muscle rates as the least developed of all muscles among bodybuilders – it’s the calf. They are stubborn and difficult to develop and require special attention. So don’t neglect your calf work.

Shoulder Feeder Workout:
Machine, cable, or dumbbell side laterals: One Extended Work set – 6-10 reps (close to maximum), rest for 3-6 deep breaths then 3-6 more reps, 3-4 more breaths then 3-4 reps to failure. Shoulder width is key to developing a classic physique, that’s why it is our first “feeder” workout.

That ends Day #1.
There are lots of opportunities to ear “stars” in your training journal. Don’t be in a big rush to use as much weight as possible in each exercise. Try to leave each workout knowing you can improve in at least one exercise the next.

Day #2 Chest, Triceps, Calves
1. 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
2. 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.”
3. DB Flyes** 3x8–12;
4. 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)
5. Close Grip Bench Press* (pyramid) 4 x 12/10/8/5 – 7
6.& 7. Super Set – Triceps Pushdown** and Dips** 3x6–12 reps each – constant weight no rest between exercises, rest only after both exercises have been performed.
8. Heavy Calf Raises** 4x8–12
9. Light Calf Raises** or Donkeys** 4x15–20

Back Feeder Workout:
Shoulder-width Parallel-grip Pulldown (for width) or Under-grip Cable Seated Rows (for back density): One Extended Work set – same procedure as above: 6-10 reps (close to maximum), rest for 3-6 deep breaths then 3-6 more reps, 3-4 more breaths then 3-4 reps to failure.
Don’t forget to record your workout and any stars that you earned in your journal.

Day #3 Off

Day #4 – Shoulders / Biceps
1. DB Press* – Pyramid 4x12/10/8/6–8
2. DB or Machine Laterals** 3x8–12
3. DB or Cable Bent Laterals** 3x8–12 reps
4. Barbell Curl* – Pyramid 4x12/10/8/6–8
5. Incline DB Curl** 3x8–10
6. Machine Curl or Preacher Curl** 2x8–12

Calves Feeder Workout:
Standing Calf Raise: warm-up x 10-15 reps, 4x25, 1x100 (no weight on the 100-rep set unless you can get the full 100 reps without resting.) Remember what we said earlier about calves. You must bomb them into growth.

Day #5 – Back
1. Wide grip Chins** 4 sets of as many reps as possible per set or Wide Pulldowns* 5x12/10/8/6/4-5
2. Dead Lifts – 3 sets 10 reps (add weight each set but stay at ten reps per set) Concentrate on perfect form and add weight very gradually in 5-lb. increments each week.
3. Bent Rows* or T-Bar Row* – 4 sets pyramid 12/10/8/6-8
4. Reverse Grip Front Pulldowns** or 1 Arm DB Row** 3x8–12
5. Straight Arm Pullovers** 3x10–12 (lie on a bench length wise – keep arms straight)
6. 10 minutes of abs

Choose one Feeder Workout, not both:
same procedure as back and shoulder feeder workouts.
a. Chest:
Incline Flyes
b. Quads: Smith Machine Squats

Phase 2 Classic Physique Training Program

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 inch differential between his chest and waist measurement. A good goal for you is 15 inches or more. If your expanded chest measures 45 inches, your waist would measure 30 inches 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

Day #1 – Chest, Back, Abs

Superset #1:
A. DB Bench Press 4-5 sets of 7-10 reps
B. Chin-Ups 4-5 sets max reps per set or Lat Pulldowns 4-5 sets of 8-10 reps

Superset # 2:
A. Incline DB Press 3-4 sets of 8-10 reps
B. 1-Arm DB Rows 3-4 sets of 6-10 reps

Superset #3:
A. DB Flyes 3-4 sets of 10-12 reps
B. Cable Rows 3-4 sets of 8-12 repsFinishing Exercise: DB Pullovers 3-4 sets of 10-15 reps
Lower Back: Hyperextensions 3 sets of 15- 20 reps.

Three or four exercises, 3-4 sets each for 15-25 reps per exercise.
You should count total reps for abs per workout with a goal of 250-350 reps total.
Day #2 – Legs, Calves

Superset #1:
A. Leg Extensions 3 sets of 8-10 reps
B. Smith Machine Squat or Leg Press 3 sets of 8-12 reps

Superset #2:
A. Hack Squat 4 sets of 6-12 reps
B. Straight Leg Deadlift 4 sets of 10 reps

Superset #3:
A. Lunge 3 sets of 10-15 reps
B. Leg Curl 3 sets of 6-10 reps

Standing Calf Raise 4 sets of 15-20 reps
Seated Calf Raise 3 sets of 10-15 reps
Donkey Calf or Calf Press 3 sets of 20-25 reps

Day #3 – Shoulders, Arms, Abs
Straight sets for shoulders:
1. Shoulder Press (machine, dumbbell, military – your choice) 4 sets of 6-10 reps
2. Side Lateral Raise 3 sets of 8-10 reps
3. Rear Laterals (DB, Cable, or Machine) 3 sets of 10-12 reps
4. Side Cable Raise 3 sets of 8-12 reps

Superset #1
A. Concentration Curl 3 sets of 6-10 reps (squeeze)
B. Triceps Pushdown 3 sets of 10-12 reps

Superset #2
A. DB Curl 3 sets of 6-10 reps
B. Lying Tricep Extension 3 sets of 8-10 reps

Superset #3
A. Barbell or Preacher Curl 3 sets of 6-8 reps
B. Close Grip Bench Press and Dips 3 sets of 10-12 reps

Triset #1
A. Reverse Curl 3 sets of 8-12 reps
B. Wrist Curl 3 sets of 12-20 reps
C. Overhead Pulley Tricep Extension (or Triceps Machine) 3 sets of 8-15 reps

Same as Day 1 (250-350 total reps)

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 – 15 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 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 pre-judging 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 legs 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!

Closing Thoughts

In closing, we’d like to give you some guidelines as listed in Building the Classic Physique The Natural Way by Steve Reeves with John Little and Bob Wolff.

These are the maximum symmetrical proportions for each individual male based on height and bone size:

Classic Physique Proportions

Arm Size = 252% of wrist size

Calf Size = 192% of ankle size

Neck Size = 79% of head size

Chest Size = 148% of pelvis size

Waist Size = 86% of pelvis size

Thigh Size = 175% of knee size

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:


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 pounds 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


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″ 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.

Doug DeRuyter and Class Physique A Perfect Match

Photo Credit: Jeff Robinson

At a Glance: Doug DeRuyter

Age: 42

Occupation: Elementary Physical Education Teacher

Family: Wife, Tracy and 3 kids, Jake, Owen, and Ella. Their support is endless and appreciated!!

Residence: Caledonia, MI

Years Training: 23

Height: 6’2”
Weight: Off-season 230-235
Contest: 218-220

Favorite Bodybuilding Meal: 10 oz. lean steak, 1 cup jasmine rice, mushrooms, spinach, and tomatoes sautéed together.

Favorite Supplements: UMP, Mass Aminos, and Ultra 40 – I stay relatively lean year round so it’s vital for me to retain my muscle mass. I take 5 Mass Aminos and 5 Ultra 40 pre workout and post workout with my Muscle Provider as well with my other 6 meals. That’s right, 35 of each every day. I truly believe this combination not only helped me retain, but also build muscle and strength during contest prep!

Music: Country

Most Inspiring Book:The Carpenter, by Jon Gordon

Words to Live by: Success is no accident. It is hard work, perseverance, learning, studying, sacrifice, and most of all, love of what you are doing or learning to do! -Pele

First started lifting weights

I have been into sports and fitness my entire life! I grew up playing nearly every sport imaginable, was a high school athlete and was even recruited to run college track. Even to this day, as an elementary physical education teacher, I am teaching the importance of physical fitness and trying to set a good example for my students to follow!

I was a tall and skinny 160-lb sophomore in college when I first started lifting weights. Even though I had always wanted to be stronger and more muscular, I was intimidated by the gym. Fortunately, my roommate had a lot more knowledge than I did in that area and invited me to work out with him. I was reluctant at first, but it soon became part of my weekly routine. Slowly, I began gaining some muscular weight and strength. I found that I was beginning to love weight training! As my knowledge of proper training techniques and nutrition grew, that love continued to grow into a passion and lifestyle!

In 2002 I decided to compete in a couple of local bodybuilding shows. I ended up doing very well, taking the overall novice in one show and first in my class at the second show. I competed again in 2003; taking the overall open at one show and had two other first place finishes. I took a few years off from competing and then competed again in 2007. That’s when I decided to enter my first NPC show. I knew that I would have to come in better than ever. That’s when Beverly supplements became a huge part of my contest prep and daily training!

I came across Beverly supplements simply through research and decided to give them a try! I was impressed that they had been around for decades as well as the quality of their products! Like most people, I too have tried many different brands of supplements. I have bought into the hype of a fancy advertisement or label, but the end results were pretty much the same - minimal results. I now use only Beverly supplements because they truly give me unmatched consistent results! For my first NPC show, I used Mass Aminos, Ultra 40, Creatine Select, Glutamine Select, Super Pak, and UMP. I competed in the heavyweight division. Even though I was the lightest of the heavyweights, I still came in first place! I honestly believe that the Beverly Supplements gave me an edge in physique quality which the other competitors could not match.

As our family grew, I decided it was time to stop competing. I continued to train hard and eat clean. I started doing personal and group training beside my work as a physical education teacher. I enjoy being able to share my love of fitness with others and motivate them to meet their fitness goals!

10 Years Later

The love of competing had never left and I was getting the “itch” to compete again. Being as tall as I am, 6’ 2”, and a hard gainer, I would classify myself as an ecto/mesomorph. Because of this, I started researching a new class in bodybuilding called Classic Physique. I felt with my conditioning and body style, broader shoulders and narrow waist, I would fit into this category much better than traditional bodybuilding. So in 2017 I decided to compete again in Classic Physique! Once again, without a question, I knew that Beverly supplements would be a huge part of my contest prep. I knew what products work for me as well as the results I could expect! I once again, used Mass Aminos, Ultra 40, Super Pak, Creatine Select, Up-Lift, UMP, and Muscle Provider. I had been using Quadracarn as part of my daily supplementation, and continued using this as well.

I entered the NPC Central States show in Ypsilanti, MI and won my class, overall masters, and overall classic physique! A few weeks later, I competed in the NPC Western Michigan Bodybuilding Championships. There I won the overall Masters and also won the open class C category! Both of these shows were national qualifiers, which now meant I could compete at a national show. Honestly, I never thought I would be competing at the national level, but with my recent success, I decided I would compete at the 2018 Teen, Collegiate, and Masters Nationals in Pittsburgh. I had eight months to prepare! I continued my exclusive Beverly only supplement plan trying to add as much lean muscle as I could, while keeping my diet relatively clean and strict.

My show prep for Masters Nationals was 14 weeks long. I felt I came into this show looking the best I ever have looked! I knew a clean diet and hard work in the gym were two huge factors, but again, I can honestly say the continued, and consistent use of Beverly supplements was also a major factor!

I wasn’t sure what to expect competing in my first national show! And boy, was I amazed at the number of quality competitors! National shows can have over 1000 total competitors, all bringing their best! I competed in the 40 and over age group in Classic Physique. Because of the high number of entries, I was in Class D; this was the height class with the tallest competitors. I was up against some quality competition! I ended up taking 4th place in class D, which was just 2 places away from earning my IFBB pro card!

I was extremely proud of what I had accomplished in my first national level show! However, being a competitive person, I know there is always room for improvement! So I will continue to train hard, eat quality meals throughout the day and continue to use Beverly supplements to reach that goal of earning my pro card!

Here’s a look at my nutrition and training programs at 8 weeks out from the contest:

Diet and Beverly Supplements 8 Weeks Out

Train at 5 AM: 1 ½ scoops Creatine Select, 1 scoop Up-Lift, 5 Mass Aminos, 5 Ultra 40, 3 Quadracarn

Meal 1: (Post Workout) 1 scoop Muscle Provider for fast acting recovery and 1 scoop UMP for time released sustained recovery, 5 Mass Aminos, 5 Ultra 40

Meal 2: 4oz Cream of Wheat, 6oz extra lean ground beef, 2 eggs, 1 cup egg whites, spinach and mushrooms.
Super Pak, 5 Mass Aminos, 5 Ultra 40

Meal 3: 9oz cod, 1 cup jasmine rice, 1 cup broccoli.
5 Mass Aminos, 5 Ultra 40, 3 Quadracarn

Meal 4: 8oz chicken breast, 1 cup jasmine rice, 1 cup asparagus
5 Mass Aminos, 5 Ultra 40

Meal 5: 8oz turkey tenderloin, 6oz sweet potato, 1 cup broccoli
5 Mass Aminos, 5 Ultra 40

Meal 6: 10oz lean steak, 1 cup jasmine rice, mushrooms, tomatoes, and spinach sautéed together.
5 Mass Aminos, 5 Ultra 40, 3 Quadracarn

Meal 7: 2 scoops UMP made into pudding or 10oz cod and asparagus
5 Mass Aminos, 5 Ultra 40

Training and Cardio

Monday: Chest, Biceps, Abs plus 25 minutes of stair stepper

Exercises Sets Reps
Incline DB Press 4 8-15
Machine Press 4 10-15
Standing Flye 4 15-20
BB Curl 4 10-15
Seated Concentration Curl 4 10-15
Various Ab Exercises 12 15-20

Tuesday: Back, Triceps, 25 minutes of stair stepper

Exercises Sets Reps
Incline DB Press 4 8-15
Pull-ups 4 10-12
Bent-over Rows 4 8-15
Pulldowns 4 8-15
Single-arm Hammer Row 4 8-12
Tricep Dips 4 20
Cable Pushdowns 4 15-20

Wednesday: Legs (emphasize quads), Abs

Exercises Sets Reps
Squats 5 8-15
Leg Press 4 10-15
DB Front Squat 4 10-15
Leg Extension 4 15-20
Various Ab Exercises 12 15-20

Thursday: Shoulders, Calves, 25 minutes of stair stepper

Exercises Sets Reps
Seated DB Press 4 8-15
Standing Lateral Raise 4 10-15
Cable Face Pulls 4 15-20
Hammer Shoulder Press 3 8-12
Cable Laterals (superset) 3 10-15
DB Bent Lateral (superset) 3 10-15
Various Calf Exercises 12 15-20

Friday: Chest, Biceps, Triceps, Abs

Exercises Sets Reps
Smith Incline Press 4 8-15
Flat DB Press 4 8-12
DB Flye 4 10-15
DB Curl 4 10-15
Cable Curl 4 10-15
Lying Tricep Extension 4 10-15
Hammer Tricep Dips 4 15-20
Various Ab Exercises 12 15-20

Saturday: Legs (emphasize hamstrings), 25 min. of stair stepper

Exercises Sets Reps
Stiff-leg Deadlift 4 8-12
Reverse Hack Squat 4 12-15
Lying Leg Curl 4 12-15
Standing Cable Curl 4 12-15

Sunday: Off