From a Small, Teased Youngster to an IFBB Pro A Story of Resilience and Transformation
No Nonsense Magazine Volume 26 #1
By: Byron Ross

At a Glance: Byron Ross
Age: 47
Occupation: Personal Trainer, Gym Owner, IFBB Pro
Education: Degree in Kinesiology, minor in Sports Nutrition from San Jose State University
Family: Fiancé and two dogs
Current Residence: Las Vegas, Nevada
Years training: 22
Height: 5'4"
Weight: Off-Season: 175, Contest: 159
Favorite Bodybuilding Meal: Spicy chicken breast, white rice, steamed broccoli and zucchini.
Favorite Beverly International Supplements: UMP Cookies & Crème and Creatine Select. I incorporate Creatine Select daily at 1 scoop and UMP Cookies & Crème two or three scoops daily. I use UMP to hit my protein target and stay satiated throughout the day. UMP is easily consumed between training clients and digests well.
What would you recommend to someone who has never used Beverly supplements before? Beverly has a wide selection of products. I typically start my new clients off with UMP Protein powder. I always recommend the Creatine Select to clients who want to build muscle.
Music: Rap Music, R&B Music, and heavy metal on leg days.
Most Inspiring Book: Outwitting the Devil by Napoleon Hill.
Hobby or interests outside bodybuilding: Motorcycle riding, drums, training Krav Maga and playing sports.
Words to live by: Keep your word to yourself and stay the course.
I grew up in a poor neighborhood where opportunities were scarce. With limited access to school programs and funds, it seemed like the odds were stacked against me. As a child, I was small in stature and endured a lot of teasing because of my size.
I remember the first time I attempted to play football and got wholly run over by a massive player from a rival school in the same grade as me. They were like giants compared to me! I ended up with bumps and bruises, feeling like I'd been hit by a truck. But I didn't let it get me down. It was rough, but I kept getting back up and playing. I refused to let a few bruises (well, maybe a lot of bruises) stop me from giving my all. I saw it as a badge of honor and refused to let it crush my spirit. Instead, it fueled my determination.
Athletics became my refuge, and at an early age, I began lifting weights. Despite our family's financial struggles, my mom purchased a gym membership for me, even though we couldn’t afford it. I found inspiration from bodybuilding legends like Shawn Ray, other professional athletes, the Hulk, and WWE icons. Throughout college, I played sports, lifted weights, and used their impressive physiques to fuel my unwavering dedication. This motivation propelled me to take my fitness journey to the next level and seriously focus on building muscle.
The Journey to Muscle Growth and Success
The journey to muscle growth is long and arduous, requiring consistent effort, discipline, and a clear vision. I realized that lifting heavy weights and consuming the proper nutrients were essential for my growth. Incorporating Beverly International supplements maximized my muscle size and improved my recovery time.
I started using UMP protein powder three times a day. I began with a morning shake, followed by a post-workout smoothie, and finished with a nighttime shake. This consistent intake has supplied my
body with a steady source of high-quality protein essential for muscle growth and recovery. I've noticed significant progress in my muscle growth while enjoying these delicious, easy-to-make
shakes. I've even convinced my mom to use them to supplement her protein intake.
Along with their protein powders, I also explored other Beverly products. In 2009, when Beverly introduced Quadracarn for anti-aging and increased anabolic performance, I quickly added
it to my regimen. Other Beverly supplements, such as Creatine Select and their pre-workout products, have complemented my routine by enhancing endurance and strength.
Entering the Competitive Bodybuilding Arena
After years of disciplined nutrition, training myself, and working in the fitness industry, I boldly decided to enter the competitive bodybuilding arena. My first show in 2017 was a revelation. The adrenaline, the discipline, and the sense of accomplishment were unparalleled. I never looked back. Over the years, I competed in ten shows and proudly achieved my IFBB Pro Card in 2020, won an IFBB Pro show, and stepped on the Master’s Olympia stage in Romania in 2023.

Favorite Recipes
Protein Pudding
- 2 scoops UMP Protein Powder
- ½ serving almond butter melted
- Add water to reach pudding consistency
Let cool in the refrigerator for 45 minutes to an hour.
Take it out of the fridge and enjoy.
Protein Ice Cream
- 1 serving of almond milk
- 1 serving of Fair Life fat-free milk
- 1 scoop of UMP
- 1 serving of sugar-free Jell-O pudding white chocolate cheesecake
Blend and freeze for 24 hours.
Take the ice cream out 30 to 45 minutes before serving.
Add to Ninja CREAMi ice-cream maker and blend on ice-cream. If desired, add chocolate chips and blend again.
Nutrition Tips
I do not follow a strict meal plan; instead, I prefer to track macronutrients based on my body composition, current diet phase, and overall goals. I always make sure to hit my protein target to ensure muscle growth. Here are several tips for successful macro tracking:
Calculate Your Macros: Use an online calculator or consult a nutritionist to determine your daily protein, carbohydrate, and fat needs.
Use a Food Scale: To ensure accurate portions.
Track Everything: Use a mobile app like MyFitnessPal to log all your meals and snacks.
Plan Ahead: Prepare your meals in advance to meet your macro targets.
Stay Consistent: Consistency is key; try to hit your macro goals daily.
Adjust as Needed: Regularly reassess and adjust your macros based on progress and changes in your goals.
Prepare: Lean proteins like chicken, lean beef, lean ground turkey, etc., and healthy carbs like rice, potatoes, and sweet potatoes in advance to ensure compliance.

Training
This is a sample four-week training block with increasing reps and intensity through the “reps in reserve” scale. Reps In Reserve (RIR) is a concept that helps you gauge the intensity of a particular set. An RIR of 3 means you’ll complete your set when you still have 3 reps left in your tank.
Day 1
Incline Press 3x6,8,10 (RIR – 3)
Shoulder Press 3x10 (RIR – 3)
DB Bench Press 3x10 (RIR – 2)
Landmine Shoulder Press 3x10 (RIR – 2)
Cable Triceps Extension 4x15 (RIR – 2)
Cable Crunches 3x15 (RIR – 2)
Day 2
Hack Squat 3x8 (RIR – 3)
Romanian Deadlift 3x8 (RIR – 3)
Nordic Curl 3x8 (RIR – 2)
Bulgarian Split Squats 3x10 (RIR – 2)
Standing Calf Raises 4x12 (RIR – 1)
Day 3
Weighted Pullups 3x8,10,12 (RIR – 2)
Incline Dumbbell 3x10 (RIR – 3)
V-bar Cable Row 3x10 (RIR – 3)
Lat Pulldown 3x10 (RIR – 3)
Preacher Curl Machine 3x12 (RIR – 3)
Hanging Knee Raises 3x15 (RIR – 2)
Day 4
Hack Squats 3x12 (RIR – 3)
Leg Press 2x12 (RIR – 0)
Leg Extensions 3x15 (RIR – 2)
Seated Leg Curl 3x15 (RIR – 2)
Leg Press Calf Raise 4x12 (RIR – 2)
Pallof Press 3x15 (RIR – 0)
Day 5
Dumbbell Incline 3x10 (RIR – 3)
Dumbbell Chest Press 3x15 (RIR – 3)
Dumbbell Shoulder Press 3x12 (RIR – 3)
Machine Pec Fly 3x15 (RIR – 3)
Machine Lateral Raises 2x15 (RIR – 3)
Cable Straight Bar Extensions 3x12 (RIR – 3)
Machine Bicep Curls 3x15 (RIR – 3)
Glute-Focused Hyperextension 3x15 (RIR – 2)
Cardio Schedule
15K steps daily
1x per week, 30 minutes of spin
2x per week HIIT (High-Intensity Interval Training) for 20 minutes
In Closing
Reflecting on my path, I’m reminded of the power of perseverance and the importance of a solid support system. Despite growing up with limited resources, I found a way to rise above my circumstances. I could not afford to make excuses. Athletics and bodybuilding gave me a sense of purpose and direction, turning hardship into strength.
My life story is about resilience, determination, and the belief that anything is possible with the right mindset and tools. Beverly International has been integral to my growth, and I am forever grateful for their unwavering support. From a small, teased youngster to an IFBB Pro, my transformation is a testament to the power of consistent effort, strategic training, and proper nutrition.
To anyone facing their challenges, remember that the path to your dreams is not always easy, but it is always worth it. You, too, can achieve greatness with resilience, discipline, and the proper support.