Purpose Driven Prep
No Nonsense Magazine Vol 22, #4
By: Jesse Dale
At a Glance: Jesse Dale
Occupation: Co-Founder MacroMissionary & Gym Owner
Family: Wife, Erika Dale
Current Residence: Indianapolis, IN
Years training (total): 28
Weight: 200 (off season), 185 (contest)
Favorite Bodybuilding Meal: Beverly UMP treats! (pancakes, brownies, ice cream), huge stir fry’s and salads
What would you recommend to someone who has never used Beverly supplements before? Read the No Nonsense magazine, order UMP, ask anyone who has been around for a while about Beverly
Most Inspiring Book: The Purpose Driven Life by Rick Warren
Hobby or interests outside bodybuilding: Music, travel, mentoring others to reach their goals
Words to live by: “If you want to make a million dollars then help a million people” and “people do not care how much you know until they know how much you care.”
I did my first show when I was 18 years old, the Teen Novice Michigan. I was able to win my class and like many others who catch the “competition bug,” was hooked on the sport! In 2003, I was introduced to Beverly International. I have been using Beverly products now for 15 years! But, not only their products, the foundation I gained from Beverly’s information and philosophy on training and diet have led me to many successful competition experiences throughout the years.
In 2011, I did a final series of shows and then decided to “hang up my trunks”. At this time, I owned a few gyms, promoted two drug free NPC shows (the Natural Indiana & Indianapolis), and had a number of nutrition counseling clients. I hadn’t really intended to “quit” bodybuilding, but my priorities slowly drifted away from competing. I still kept in shape and people would always ask when “The Shark” (a nickname I’ve had as long as I can remember) was going to return to the stage.
I half-heartedly planned on competing in 2013; however, due to poor decisions and too much ambition in business, I ignored my relationships, didn’t pay as close attention to family, and even got “too busy” to go to church. As a result this was a rough year of divorce, dividing and dissolving assets, and a time for inner reflection and needed council.
It was later that year that I met Erika. I coached her as she achieved her lifelong goal of competing as a figure athlete, and as our friendship grew, I found myself attracted to her work ethic and dedication to her faith. I was madly in love and didn’t even realize it. Luckily she felt the same and we got married in 2016. Erika shared my passion for health and fitness and using it as a platform to help as many people as we possibly can. She helped me rebrand our nutrition company into MacroMissionary and in late 2017 she declared that she was going to compete again.
Self Reflection Time!
Erika’s decision to compete really made me think. I stopped competing for two main reasons.
- I did not want to start using illegal drugs.
- I’d get too caught up in winning to where it would be messing with my head.
I made no commitment to compete, but set a goal to get in my best shape ever for my 40th birthday. I buckled down and got to work eating and training like a bodybuilder... and the thought of returning to the stage began creeping into the back of my mind.
About this time I read Rick Warren’s book, The Purpose Driven Life. The book inspired me to make the very best of the gifts that God has given me. And to honor not only Him, but also the people that He put in my life to help me foster these talents. Those who helped me the most in life and bodybuilding were my mom and dad, brother, and Erika. I decided I would compete again, not striving for ripped abs or a trophy, but for a much greater purpose - to honor these people who had meant so much to me.
Jump Back into the Contest Waters
I set my mind to compete in the same two shows Erika was doing -- the Indianapolis Championships, August 4th and the Indiana state Championships, August 18th. Unfortunately my dad has later stage Alzheimer’s so travelling to Indiana for the shows would be too hard for him and my mom. But on the 4th of July I was scrolling through the NPC site and came across a show in Michigan not too far from my parents’ house. The show was just 3 days away!!! I called my friend and leader in the NPC, Ed Sanders, and asked him his thoughts about my competing and he gave me his blessing. I’ve never believed in crazy changes the final week, and Erika was BEYOND supportive, so I entered the show and dedicated it to my dad.
Three valuable lessons that my dad taught me are:
CONSISTENCY - Dad didn’t chase the next new thing, or greener grass on the other side. He was loyal to his work at GM, never missing a day in 36 years. This taught me in bodybuilding & life to find the basics, follow them, and stay focused, not for days or years, but for a lifetime.
HARD WORK - My dad was not gifted with an Einstein brain or a Michael Jordan jump shot. He put in the work, period. His thought was “I work until the job is done.”
In bodybuilding, I’d get up before school and pay an older friend with a car to drive me to the gym, then hit it again after school. I started weeding gardens, cutting grass, and shoveling snow at 10 years old. Thank you Dad for teaching me to WORK.
FOLLOW THE RULES - Although we butt heads on this one, it’s probably the primary reason I choose not to do drugs illegally. My dad followed the rules, period! If he signed a contract he made right on it. His word meant everything. Thank you for your example dad!
As it turned out, I won the Masters and Open Classic Physique Overall titles, as well as 1st in the Open Bodybuilding LHW class with my dad and mom right there in the audience!
Midwestern States and Indianapolis
The next show was the NPC Midwestern States. This show’s purpose was to honor my brother Jason. He was always a positive role model and was the one who actually got me into lifting when I was 12 years old. He showed me how to do the exercises using old sand weights in my parents’ basement. He gently “forced me” to follow the workout routine 3 times per week and as I grew into high school I became known as “the lifting expert”. While other kids were experimenting with alcohol I was testing new lifting protocols, and when they were eating cafeteria food I was preparing meals and eating out of Tupperware. I never really told him how much I appreciated him until the day of the contest.
I won the Masters Bodybuilding Overall and the Open Men’s Physique Overall. My first overall victory in Indiana.
The next show was the Indianapolis Championships! Erika and I would compete together! I won the Master 40+ class and the Masters Overall at this show and Erika competed with amazing confidence having lost 23 pounds of body fat and reducing her bodyfat percentage by 17% in her journey to the stage!
Our final show was the Indiana State Championships. Ever since I was a kid I wanted to be Mr. Michigan or Mr. Indiana. It was my dream and at one point the only thing that mattered. As it turned out, I cracked top 4 in the open LHW and 2nd in the Masters Over 40, but the mission was much bigger and more meaningful than my placing. This show was dedicated to my mom! She inspired and motivated me in life through her example of overcoming adversity, societal bias and ALWAYS letting her light shine NO MATTER WHAT.
The journey back to the stage was incredible, but also the hardest thing I have ever done in my life. I gained an entirely new respect and empathy for athletes who compete, the hunger, the low energy, social events, and concentration which are really tough the last few weeks before shows. If it wasn’t for the PURPOSE behind the prep there is no way I would have followed through, NO WAY.
Looking for help on your nutrition? Email: email@example.com
One of my more strict contest diets. Guaranteed to get you ripped.
I’m going to start this section with one of my most effective contest diets as a reference for anyone who would like an exact diet template to follow.
Meal 1: 8oz lean beef or turkey, 3 egg whites, 1 grapefruit
Meal 2: Protein Drink: 2 scoops Ultimate Muscle Protein, 1 scoop Muscle Provider, 1tbsp almond butter or heavy whipping cream
Meal 3: 8oz chicken or turkey breast (weighed prior to cooking), 2 cups vegetables
Meal 4: (same as meal #2)
Meal 5: 8oz lean meat (chicken, turkey, fish, 93% or leaner beef, etc.), 4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.), 2 tbsp cider vinegar and 1 tbsp olive oil (or other vegetable oil) for a dressing
Meal 6: 4oz chicken or turkey breast; 6 egg whites; 1 cup omelet vegetables
Monday and Thursday: In place of meal #6: 1.5 cups oatmeal (measured before cooking) or cooked rice, 10oz sweet potato, medium banana, 1 cup vegetables, 1 tbsp butter, almond butter or oil at the end of the day.
Today, I vary my food choices more than in the past and constantly come up with new recipes. Here are a few recent favorites.
Breakfast: Egg white, ham & cheese omelet w/tomato, zucchini, and onion, and my Shark Supershake (kale, spinach, blackberries, strawberries), coffee
Lunch: Massive stir fry or salad (spinach or bok choy, mushrooms, riced cauliflower, red onions, and fish, chicken or ground turkey)
Post Workout: Protein Ice Cream (2 scoops UMP, 1 cup almond milk, 1 tsp xanthan gum - blend almond milk and ice gradually in a high powered blender, gradually add UMP and xanthan gum to an ice cream consistency. Top with a drizzle of Walden Farms no-carb chocolate sauce and Cool Whip free. Delicious!
Dinner: Sharkenator (I saw a commercial for a baconator burger with barbecue chicken from Applebee’s so I created my own healthy version): 6oz Laura’s Lean Beef, 3oz shredded chicken breast mixed with a little G Hughes barbecue sauce, a couple strips of bacon, 1 slice fat free cheese, tomato, and horseradish on a Healthy Life high fiber bun. I also slice a small potato into fries and cook them in our air fryer.
I’ve been using Beverly supplements for 15 years. Over that time I’ve had great success with their supplements. Staples for my supplements this past year were:
UMP (Ultimate Muscle Protein) - We make AMAZING ice creams, brownies, pancakes, muffins and other delicious treats with UMP. This protein is an absolute MUST if you do not want to sacrifice flavor or quality. We have tons of recipes that you’d swear are straight from the bakery and yet they are nothing more than UMP, Cool Whip free, oatmeal, and maybe some Walden Farms calorie free sauce!
Super Pak and Vitality Stack (Protandim, probiotic, fish oil) – I take these supplements with my first meal of the day. The Super Pak provides my body with high levels of micronutrients for a full 24 hours to promote maximum growth and performance. Protandim is not a Beverly product but it is very good for reducing oxidative stress.
Lean Out and 7-Keto MuscLean stack - Lean Out is a great stimulant free addition to anyone’s fat loss strategy, it’s a perfect blend of well researched ingredients. It’s also great at controlling blood sugar levels. I take 7-Keto MuscLean in the morning and pre workout to keep my metabolism stoked and to aid the fat burning process.
Mass Aminos and Ultra 40 stack – I’ve used this stack to successfully add muscle in the off season, and to preserve muscle and keep my energy up pre contest.
Creatine Select and Glutamine Select pre workout – Beverly’s Creatine Select is the ONLY creatine on the market that does not bloat me and I get noticeable strength gains from it. I like Glutamine Select over other BCAA products because it contains the most abundant amino acid in skeletal muscle – glutamine – I consider it a MUST.
Shark Workout Terminology
In my workout I use a “Heavy/Light” method which I call “4:13’s”. It consists of using a heavy weight on a particular exercise for 4 reps, then I immediately lower the weight and perform 13 explosive reps of the same exercise. I rest for up to 4 minutes, and repeat 4 reps heavy, 13 reps light until a total of 4 sets of “4:13’s” are completed.
HATA is my abbreviation for (heavy as technique allows).
“Death by” exercises – start a new set every 2 minutes. 1st set use a very moderate weight and perform 10 reps. Add 1 rep each set until you can no longer complete the assigned reps for a set while adhering to the rule of starting a new set every 2 minutes.
Here is the split that I followed this year that made a huge impact in my muscularity and fullness.
|Day 1: Lats & Hamstrings intense/heavy||Sets||Reps|
|Neutral Grip Seated Row||4||4:13’s|
|Wide Grip Machine Row||4||9 (HATA)|
|Day 2: Chest, Shoulders, Arms intense/heavy||Sets||Reps|
|Cable Crossovers||4||7 (HATA)|
|DB Overhead Press||4||4:13’s|
|Seated Side Laterals||3||9 (HATA)|
|Tricep Cable Extension||4||4:13’s|
|Seated DB Curls||4||4:13’s|
|Barbell Curls||3||9 (HATA)|
|Day 3: Legs (quad focus) volume||Sets||Reps|
|Day 4: Back & Shoulders volume||Sets||Reps|
|Wide Lat Pulldown||5||12|
|Close Grip Pulldown||4||10|
|Wide Grip Bent Rows|
|Cable Overhead Press||5+||10+|
|Wide Grip Upright Row||2||17|
|Day 5: Chest & Arms (volume)||Sets||Reps|
|Cable Incline Press||5+||10+|
|Overhead Rope Extension|
|Cable “V bar” Extensions||5+||10+|
|Overhead Cable Curls||2||17|