My Bodybuilding Journey, Nutrition, and Supplements

At a Glance: Ryan Moore

Age: 34

Occupation: Clinical Engineering Manager

Family: Single

Current Residence: Mickleton, NJ

Years training: 20

Height: 5'11"

Weight: Off-Season: 200, Contest: 180

Favorite Bodybuilding Meal: UMP chocolate in oatmeal with diced strawberries and banana

Favorite Supplements: It's hard to pick one. I love all Beverly protein powders; my favorites are Chocolate and Rocky Road. Provosyn is also one of my favorites for muscle size and development during the off-season.

Music: Hip hop/ Classic Rock

Most inspiring book: The 4-hour Body by Tim Ferris. This book covers many fitness topics, including weight loss, gaining muscle, and improving sex life.

Hobby or interests outside bodybuilding: Traveling the world, hiking, pinball enthusiast, watching sports, skiing, surfing.

Words to live by: Always strive for learning and growth

 

I love everything fitness! Swimming and wrestling were my two favorite sports as a child. Both helped me build a basic foundation. My parents were both into fitness, and my father had a gym in our basement, where I started training when I was 15. I also did strength training with my high school wrestling team.

After college, I decided to take my strength training more seriously. I surrounded myself with people who had similar goals and aspirations. Unfortunately, I was also taking advice from guys who looked great but didn’t know the science behind bodybuilding, supplements, and diet. I tried different supplements/ training methods in my late teens and early 20s. I was trying to lift super heavy and get size at that age. I was buying lower-quality supplements and felt like the results weren’t being achieved. My training methods and technique weren’t safe, and it ended up leading to an injury. I had to get surgery due to the injury sustained in the gym.

In my late 20s, I hired a coach to design a workout program and diet schedule. I would check in with my coach daily, and at the end of each week, we’d evaluate how I was progressing. I highly recommend tracking your progress or hiring a coach to keep you disciplined. That’s when I started using Beverly supplements.

I started competing when I was 29 and won my pro card in the OCB when I turned 31. I won my first pro show this year and feel I’m in the best shape of my life! I love providing tips and advice on how to stay motivated, set achievable goals, and overcome common obstacles that may arise when starting a workout routine.

For contest prep, I learned that success in bodybuilding is not just about having an incredible physique; it's about the discipline, hard work, and dedication you put into the journey. When you step on that stage, you know you’ve already won. I recommend making short—and long-term fitness goals. Work out with someone who motivates you, track your progress, and use Beverly International supplements to aid in muscle building and recovery. It makes the hard work more rewarding when you see the results!

Check out the rest of my article to find the nutritional and training programs I used to win my first natural pro show.

Nutrition and Supplements

Note: Lean protein and rice portions are weighed after cooking

Meal 1: 6 servings (12 tbsp) liquid egg whites, 1 cup veggies
Protein: 32.5 grams, Carbs: 5 grams, Fat: 0 grams (180 calories)

Meal 2: 4oz 93/7 turkey burger or other lean protein source, 250 grams of cooked Jasmine rice, 1 cup veggies
Protein: 39 grams, Carbs: 60 grams, Fat: 10 grams (515 calories)

Meal 3 (Pre-workout): 4oz chicken breast, 250 grams of cooked Jasmine rice (70 grams of total carbs), 6 chocolate rice cakes, 1 tbsp natural peanut butter
Protein: 45 grams, Carbs: 134 grams, Fat: 15 grams (852 calories)

Meal 4 (Post-workout): 4oz lean protein source, 250 grams Jasmine rice, 6 chocolate rice cakes, 1 cup veggies
Protein: 45 grams Carbs: 134 grams Fat: 8 grams (787 calories)

Meal 5: 5 oz shrimp, 250 grams Jasmine rice, 1 tbsp natural peanut butter, 1 cup veggies
Protein: 35 grams Carbs: 60 grams Fat: 8 grams (440 calories)

Total: 2,900 calories
Protein: 197 grams Carbs: 420 grams Fat: 41 grams

 

 

UMP Protein-Packed Açaí Bowl

Ingredients

1 packet of frozen açaí
½ cup of mixed berries (frozen or fresh) 1 scoop UMP (any flavor)
½ cup of unsweetened almond milk ¼ cup of granola
¼ cup of sliced banana
1 tbsp chia seeds

Instructions:

Combine the frozen açaí, mixed berries, protein powder, and unsweetened almond milk in a blender. Blend until smooth and creamy. Pour the açaí mixture into a bowl.
Sprinkle the granola on top of the açaí mixture, add the sliced banana, and sprinkle the chia seeds on top.

Supplements

My supplements change depending on whether I’m preparing for a contest (in-season) or off-season.

Lean Out: One of the best supplements for a healthy weight-loss plan. I take Lean Out before a show or photoshoot for cutting and in the off-season while trying to gain muscle with minimal body fat.

I follow Beverly's website instructions for the best results! Take one Lean Out capsule with each meal, including shakes, for the first two weeks. Take two Lean Out capsules with each meal, including shakes, for weeks three and beyond.

UMP: I finally found a protein powder that is easy to digest and doesn’t give me gas or bloating! This protein is unbeatable! It is low in carbs and sugar. Most of all, when I tried this protein for the first time, I couldn’t believe the fantastic taste.

I’ll mix this protein in Acai bowls, protein shakes, oatmeal, pancakes, and more! Each flavor has a rich, satisfying taste. I highly recommend taking UMP if you have trouble consuming enough protein throughout the day. I take this protein powder daily and love it.

Creatine Select: One of my most important supplements is Creatine Select. I see immediate results: increased muscle strength, improved endurance, muscle growth, and enhanced recovery. It also improves brain function, protects against neurological diseases, increases bone density, and has anti-inflammatory properties.

As I get older, I want to improve muscle building and preservation. This product is ideal for anybody who wants to improve in the gym.

Up-Lift: At the end of a long workday, I take 2 scoops of Up-Lift with water 20 minutes before I work out. Up-Lift really aids my endurance, stamina, focus, and energy.

Other supplements that I’ve found work really well are FitTabs, Muscle Synergy, GH Factor, and Fast-Up. I guarantee you’ll get results with all or any of these supplements.

Training

My coach has me doing a 5-day training split with 2 days off. So, Monday would be Pull Day, Tuesday Push, Wednesday off, Thursday Legs, Friday Pull, Saturday Push, and Sunday off. Then repeat. You
can always adjust this workout schedule depending on your work schedule. Most of my workouts focus on areas where I need to grow. Everyone’s physique is different, and I recommend focusing on muscle groups to help improve your symmetry. My lats
and chest need more development, so most of my exercises focus on those muscle parts. Since we are in show season, I’m doing a higher volume than usual. I track my weights and reps for each exercise and strive to beat my weights or reps each week, setting new PRs.

Warm-Up
Warm up as needed for 5-10 minutes to get a light sweat. Mobility work is also great.

Don’t stretch for an extended period, but foam rolling in tight areas is acceptable.

Warm-up sets should be nowhere close to muscular failure. On all warm-ups, stay at least 5 reps short of failure.

Warm-ups should increase in weight and decrease in reps. For example, my last warm-up set was one rep at close to my max working weight.

Workout Structure
It is essential to record your weights and reps for every set so you can increase one of these two variables each workout. Use the following set/rep scheme on each of the listed exercises.

Set #1: Use the maximum weight you can lift for 5-8 repetitions. Once you hit 8 or more reps with a given weight on set #1, the weight should be increased for the next week of training.

Sets #2 and #3: On set two, decrease the weight from set one by about 20% to hit between 8 and 15 reps. Once 15 reps are hit on set two, increase the weight for the next training session. On set three, decrease the weight from set two by about 20% to hit between 15 and 25 reps. Once 25 reps are hit on set three, increase the weight for the next training session.

Rest Periods
Rest periods do not have to be timed. Don’t rush things. Take your time to recover as much as possible between sets so you can use maximal load for the

Day #1 Pull

Decline Reverse Crunches 3 sets to failure
Lat Pulldowns
1-Arm Row
Cable Row
Close-grip Pulldown
Cable Rear Delt Flyes
Machine Curls

Day #2 Push

Lateral Raise (DB or machine)
Incline Press (barbell, DB, or machine)
Bench Press (barbell, DB, or machine)
High Incline Flyes (cable or DB)
Triceps Extension
Cable Extension or Pushdown
Cable Crunch 4x10-20

Day #3 Rest

Day #4 Legs
Standing Calf Raise
Leg Curl
Squat
Leg Press
Seated Leg Curls or SL Deadlift
Leg Extension

Day #5 Pull

Decline Reverse Crunches 3 sets to failure
Lat Pulldowns
1-Arm Row
Cable Row or Barbell Row (to mid-chest)
Close-grip Pulldown
Cable Rear Delt Flyes or Reverse Pec Dec

Curls (barbell, DB, or machine)

Day #6 Push

Lateral Raise (DB or machine)
Incline DB Press (palms facing in)
High Incline Press
Dip Machine (or Decline DB Press)
Incline Flyes (DB or cables)
Cable Cross Over
Cable Crunch

Day #7 Rest

Cardio
Weekly cardio: 7 sessions, 20 minutes each, keep heart rate between 140-150 beats per minute.

Step tracking: Take 15k steps a day. Your step count should not include your gym cardio or steps.

 

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