It’s NEVER too late to start!
No Nonsense Magazine Volume 25 #2
By: Lindsey Flowers
At a Glance: Lindsey Flowers
Age: 41
Occupation or Education: IS Specialist
Family: Husband Joe of 10 years, an amazing Daughter Arya (7), 2 cats, Dinky and Rocky
Current Residence: Willoughby, Ohio
Years training: 15
Height: 5'3"
Weight: Off-Season: 118, Contest: 106
Favorite Bodybuilding or Fitness Meal: I loved mixing my Strawberry UMP with a little water to make a pudding mix with 1 oz blueberries and 1 oz walnuts!
Favorite Supplements: I have been using Beverly Supplements for 15 years and love UMP Strawberry, Vanilla, and Chocolate. I also love 7-Keto MuscLean and Lean Out to eliminate that stubborn fat! Glutamine Select for muscle recovery and Creatine Select for muscle gains (in the off-season).
I use the UMP to incorporate protein into my contest prep. I always use UMP to get that protein in the off-season because it tastes delicious!
What would you recommend to someone who has never used Beverly supplements? I have tried endless companies for protein powder, and hands down, UMP in any flavor is the best-tasting ones I’ve ever had!
7 Keto MuscLean and Lean Out are fantastic for fat loss because it never gives you that jittery feeling!
Music: When I work out, it varies from Rap, Pop to Rock. Whatever I feel that day, I go with.
Most inspiring book: Can’t Hurt Me by David Goggins. He is inspirational, and his message is that you can do anything with hard work!
Hobby or interests outside bodybuilding: I like to watch scary movies, hike, bike ride, and go camping with my family. I also like to play on my PS5!
Words to live by: It’s NEVER too late to start!
I loved being in the gym in my twenties but wasn’t serious and just did a few things here and there. That all changed when I attended my first Natural Bodybuilding competition in 2008. I saw these amazing, beautiful, strong women on stage and thought, I want to be up there! I fell in love with the sport.
That’s when I became serious at the gym and began focusing on proper nutrition and supplements to build muscle correctly. I discovered Beverly International through a friend of mine. When I incorporated Beverly products into my diet, I noticed a huge difference in my gains and recovery. Not only that, but I loved their delicious protein shakes and their company values.
I took a 10-year break from competing to start a family and concentrate on my job, but there was always this fire inside that wanted to win a pro card. I worked out like I would compete again during this break, but with no definite competition plans. Then I went to support my best friend as she competed in the 2021 OCB Battle of the Great Lakes. The contest atmosphere – the smell of spray tan, the competitors, and the trophies - combined to make me decide I needed to give my quest for a pro card another shot. When I got home from the contest, I worked out even harder, dieted harder, and made sure to have all my Beverly supplements and food with me at all times. I never missed a scheduled meal, even if we were camping!
Then came the show day, August 2022. I can proudly say that I achieved my goal at 41! I not only won my pro card, but I won two! One in the Bikini Masters 35 and over and one in the Bikini Open. The competitors were outstanding, and a few of us ladies started a group chat and became friends. We helped each other with confidence, empathy, and overall being there for one another because this can be a lonely sport. Not only did I achieve this goal, but I was able to show my daughter that women can be intelligent, beautiful, and strong. I also wanted to show her that if you have a dream, never quit. No matter how many times you may fail, get up and try again!
Diet
My meal plan for competition prep is the following:
Meal One
6:00 am: 1 whole egg, 3 egg whites, and ½ cup oatmeal with 1 tsp cinnamon and 1 oz chopped walnuts.
Meal Two
11:00 am: 4oz lean meat (usually 4oz chicken with a tablespoon G Hughes sauce, but depending on my mood, I might use BBQ, Teriyaki, or Spicy), along with 4oz sweet potato (or a ½ cup quinoa or brown rice)
and 4oz asparagus.
Sometimes I used 94% lean ground turkey meat and made it into meatballs adding chopped garlic, salt and pepper, and 1 whole egg. I would air fry these at 350° for 20 minutes. Then I make my own red sauce to go on top!
Meal Three
2:30 pm: Protein shake - 1 scoop Beverly UMP (Strawberry, Chocolate, or Vanilla flavor) 8oz water, 1 cup strawberries, and 1 tbsp almond butter.
Meal Four
6:00 pm: 4oz lean meat (usually shrimp with 1 tbsp sugar-free ketchup and 1 tbsp horseradish sauce), salad with 1 cup broccoli and 1 cup cauliflower with my dressing recipe (apple cider vinegar, avocado oil, garlic powder, salt and pepper) and 2oz sunflower seeds.
Meal Five
8:00 pm: Protein pudding - 1 scoop UMP to make a pudding mix with water, 1oz blueberries, and 1oz chopped walnuts. This was my favorite meal, and I craved it every single day!
I would eat a few caramel mini rice cakes if I were still hungry at night.
Supplement Schedule
7-Keto MuscLean and Lean Out is hands down the best natural stack for shedding stubborn fat, and it never gives me any jitters. I took three 7-Keto and two Lean Out twice daily, in the morning before breakfast and the afternoon before lunch.
I sipped Beverly’s Glutamine Select throughout my workout. This definitely helped my recovery, and it tastes great! I also take Creatine Select before my workouts to help me gain lean muscle.
Cardio Schedule
My cardio routine during contest prep is 20-30 minutes after my workouts 5 days a week. I used the elliptical because it was easier on my knees, and I could adjust the level and intensity depending on workout priorities. Off-season, I do cardio every other day for about 15-20 minutes on the elliptical or walking.
Training Schedule
I do 4 sets of 12-15 reps on each exercise. On the last exercise for each bodypart, I either go to failure or perform a drop set starting with a heavy weight for 4 reps, then dropping the weight and doing 6 reps, then 8 reps, and finally ten reps.
Monday Quads, Glutes, and Abs
Tuesday Back and Biceps
Wednesday Delts and Abs
Thursday Chest and Triceps
Friday Hamstrings, Glutes, and Abs
Saturday Rest
Sunday Delts and Abs
Presentation Tips
I cannot emphasize this enough but PRACTICE, PRACTICE, PRACTICE! I have seen so many beautiful ladies have phenomenal physiques, but when they go on stage, it’s clear that they haven’t practiced enough or have never walked in those shoes before!
I hired a coach and went to posing clinics to help perfect my presentation on stage. This helped me tremendously and allowed me to be very comfortable on stage!
I practiced all the time and made videos to evaluate my physique and posing. There is always room for improvement.
In Closing
I love this sport because no matter what age you are, you can do it with hard work, discipline, a sound support system, and the right supplements, aka Beverly International!
I have learned I can push my body to its limit, and I was able to achieve my dream! If you have a dream, do it!
Contest History
I.N.B.F. Ms. Fit Body, 3rd place Open Class, 2009, Cardinal Classic., 4th place Figure Short Class, 2009, NMA, Can/AM, Bikini Tall division, 1st place, 2nd overall 2013, NMA, Great Lakes, Bikini Open Medium Class, 1st place and overall (No pro card was given) 2013, OCB, Battle of the Great Lakes, 1st place Master’s Bikini 35+ won pro card, 1st place in Bikini Open, won pro card, 2022.