Back-to-Back OCB Yorton Cup Bodybuilding Champion

At a Glance: Magnum McCrae

Age: 40

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

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

Current Residence:  Newport News, VA

Years training (total): 11

Height: 6'1"

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

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

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

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

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

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

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

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


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

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

Contest Prep Plan

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

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


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

Fast until 11 am or 12 pm

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

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

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

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

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

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

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

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



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

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



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

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

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

Day 4 Rest

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

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

Day 7 Rest

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

Posted in 2023 Collection, Men's Bodybuilding / Classic Physique / Physique.