Earning My Bikini Natural Pro Card After 25 Years of Competition
No Nonsense Magazine Volume 25 #2
By: Anett McPhee
At a Glance: Anett McPhee
Age: 49
Occupation: AFAA Certificate Group Exercise Master Instructor & Personal Trainer, Elite Coach and HIIT Coach at Crunch Fitness, Head Prep Coach at Team Iron Angels
Family: Husband of 27 years, 14-year-old son, and 10-year-old daughter
Current Residence: Riverview, Florida
Years training: 25
Height: 5'1"
Weight: Off-Season: 115-118, Contest: 108
Favorite Fitness Meal: Grilled steak, asparagus, and sweet potato! My favorite post-workout meal is ½ cup of cooked old-fashioned oatmeal with a sprinkle of cinnamon and 1 scoop of Angel Food Cake UMP mixed together!
Favorite Supplements: By far, my favorite supplement is UMP! Angel Food Cake, Chocolate, and Graham Cracker are my favorite flavors. I love to put a tablespoon into my coffee (like creamer)—fantastic taste with no added junk for a beautiful treat, am or pm. During contest prep, I won’t go without Quadracarn! It pushes me through my hardest workouts; I call it my “happy pill”. I love Glutamine Select for recovery and how it helps control cravings.
What would you recommend to someone who has never used Beverly supplements? UMP is the first supplement I recommend to my clientele. It has a fantastic taste, is easy to digest, with no stomach bloating, and keeps you satisfied for hours. There are several great ways to use it. I love making it into pudding, pancakes, and nice rich shakes, or simply mixing it with water.
Music: I love reggaeton and high-energy club music for my workouts!
Most inspiring book: Body for Life by Bill Phillips
Hobby or interests outside bodybuilding: I love the ocean and the beach. It is my happy place. I also love gardening and salsa dancing.
Words to live by: God is great! Never give up!
I was born and raised in Budapest, Hungary, and have participated in some form of sports ever since I knew my name. If you asked me what I wanted to be when I grew up, my answer was always to be an Olympian. Today I view being in the best shape possible as my Olympics.
I attended my first fitness competition 25 years ago and fell in love with the experience. Before long, I was training for my first bodybuilding competition. Last year marked my 25th year in competition across many divisions. Two years ago, I took the stage in the Bikini division for the first time. In April of 2021, I finished first in the Master’s Bikini Division during the NPC Klash Championships in Orlando, Florida. This event qualified me for the NPC North American Nationals in Pittsburgh, where I placed 10th in the Master’s Division. I also recently competed in the INBA Elite Physique Championships, earning my Pro Card.
Today I am an Elite Coach, HIIT Coach, and Senior Trainer at Crunch Fitness in Riverview, Florida. As the creator and head prep coach for my competition team, Team Iron Angels, I have guided and mentored many male and female athletes to the stage in several different divisions, including the national level.
Supplements
I have always had an extremely sensitive digestive system and many food allergies. Working with many clients has taught me that many people live with the same issues. I also have a problematic condition and have been battling panic disorder for the past 15 years.
Dealing with these extreme attacks took quite some time to learn to come up with the tools to fight them off without any medications. Before Beverly International, taking supplements would set my attacks off, so I could not stick with any particular supplement specifically for that reason.
After some research, I found that 7-Keto and L-Carnitine have been used to treat anxiety and depression. 7-Keto MuscLean and Quadracarn have truly changed the quality of my life. My overall well-being has improved dramatically.
Here's my complete supplement plan:
Quadracarn: Great clean energy and strength for your workouts. Keeps muscles nice and full for an amazing pump during your workouts.
Glutamine Select: Helps with recovery, controls cravings, and boosts your immune system.
7-Keto MuscLean: Increased energy with no jitters or extreme change in heart rate. I take one capsule early in the morning, one midday, and a third in the early afternoon.
Lean Out: Completely stimulant free! It helps the body convert stored fat into energy, so you lose fat without losing lean muscle.
Joint Care: Promotes joint comfort and mobility.
Ultra 40: Boosts my iron levels.
It hasn't been easy to find high-quality natural supplements that work for me. Beverly supplements have worked for me from the outset fifteen years ago and continue to be a huge game changer for my clients and me.
Workout
Monday: Legs and Glutes
Barbell Deadlift 4x12-15
Cable Kickback 4x12-15
Smith Wide Squat 4x12
Leg Extension/Leg Curl Superset 4x12
Walking Lunge/Glute Bridge Superset 4x20
Tuesday: Back and Triceps
Wide-grip Pulldown/Pressdown Superset 4x12
Cable Row/DB Kickback Superset 4x12
Rope High Row/Overhead Cable Ext Superset 4x12
Wednesday: Shoulders and Biceps
Seated DB Press/Seated DB Curl Superset 4x12
DB Laterals/DB Hammer Curl Superset 4x12
Cable Front Raise/Cable Curl Superset 4x12
Rear Delts 4x12
Upright Row 4x12
Thursday: Glutes and Abs
Dumbbell Sumo Squat 4x8-10
Smith Wide Squat 4x8-10
Cable Kickback 4x15-20
Resist Ball Glute Extensions 4x15-20
Outer Thigh Machine 4x10-12
Walking Lunge w/ Leg Kick 4x15
Friday: Chest and Shoulders
Incline Press/Seated DB Lateral Superset 4x10-12
Machine Fly/BB Upright Row Superset 4x12-15
Bosu Ball Pushups/DB Rotator Cuff Superset 4x15- 20
Rear Delt Fly 5x10-15
Saturday: Cardio HIIT Training
Also, work on areas that need improvement and posing practice.
Sunday: REST!
Consistency is key! It’s important to warm up properly. Training is essential, but we cannot forget about rest days for recovery and to be sure to get enough sleep.
Meal Plan
Meal One
½ cup quick Quaker Oats, 4 egg whites, and 1 yolk
Meal Two
(usually pre-workout) 1 scoop UMP and 2 rice cakes (plain or off-season flavored)
Meal Three
3oz protein (chicken breast or 6 egg whites), 4oz sweet potatoes, and 1 cup broccoli
Meal Four (snack)
1 tbsp almond butter and 1–2 rice cakes
Meal Five
3–4 oz protein (chicken, turkey, or egg whites) and 2 cups greens (asparagus or broccoli)
Meal Six (snack)
1 scoop UMP and 2 rice cakes
Every Sunday, I meal prep! When preparing for a contest, I will have every meal ready for the day and take my cooler bag with me wherever I go! And no matter what, I drink one gallon of water every day!
Cardio Schedule
Off-season, 20-30 minutes of cardio a few times a week. I like to mix it up. I love to run! On Saturday mornings at sunrise, I head down to the beach for a nice easy run. Leading up to contest day, I increase my cardio. Another favorite is walking on the treadmill at a 15% elevation and a moderate speed of 3.0 mph.
Presentation Tips
No matter what division you compete in, once you step out on that stage, you must
be prepared to present all that hard work with grace and confidence—practice posing at all times. Record yourself over and over again to get the best perspective of what your presentation looks like. I highly recommend working with a posing coach, especially if this is your first competition. Have fun and take lots of pictures because the experience goes by quickly. Make sure to get feedback from the judges, which will provide valuable information so you may improve for the next show. Remember, you are already a winner for making it through your prep and gracing that stage!
In Closing
I am first and foremost grateful to God for his inspiration and guidance. My life has been so blessed for the past 25+ years as a member of this fitness industry. I have made so many lifetime friendships on this journey. I have learned that everyone has a different WHY, and that is so very important to know your WHY because everyone has their own fitness journey. One must learn, understand, believe, and trust the process, no matter their fitness journey. I am in this for my lifetime, period. This is a lifestyle for me, not a quick fix. One must possess the right smart training plan with no-nonsense supplements and a Beverly International nutrition plan (BeverlyInternational.com/nutrition-solutions). There is always room to learn and grow. Let’s keep going and strive for that NEXT LEVEL!
Footnote
The DHEA metabolite, 3-acetyl-7-oxo-dehydroepiandrosterone, also known as 7-keto DHEA, is a safe, natural, neuroprotective compound which appears to have benefits as a natural antiglucocorticoid and to improve symptoms of depression, anxiety, trauma, and improve memory and cognitive functioning. There are no reported adverse effects or interactions with any other drug. Besides the psychiatric effects described herein, 7-keto DHEA has other reported effects that include enhanced weight loss, enhanced immune functioning, and thermogenesis. Unlike DHEA, 7-keto DHEA has no androgenic activity, as it is not converted to androgen, and because substitution at the 7 position prevents aromatization, it also cannot be converted to estrogen. - https://patents.justia.com/patent/8124598