The Power of Persistence: How I Earned My Natural Physique Pro Card (3x Over!)
No Nonsense Magazine Volume 26 #2
By: Vince Shirey
At a Glance: Vince Shirey
Age: 43
Occupation: Marketing & Outreach Coordinator for the Ohio School Safety Center (State of Ohio)
Family: Krystina (I’m a blessed man!), Noah (U.S. Army), Camden (Huntington Bank), Nathan (Senior MCCTC), Olivia (part time body builder), Joel (Says I have “no abs”)
Current Residence: Canfield, Ohio Years training: Almost 40! I started in my dad’s garage at age 3 or 4, first memories.
Height: 5'9"
Weight: Off-Season: 170, Contest: 155
Favorite Bodybuilding or Fitness Meal: I LOVE my carb meal!! Rice, Potatoes, Banana!
Favorite Supplements: UMP - as I make protein pancakes most days. Muscle Synergy - I use year-round. Density! Felt an immediate shift once I added this. Of course, 7-Keto MuscLean and Lean Out pre-contest.
What would you recommend to someone who has never used Beverly supplements before? I always recommend Muscle Synergy! Incredible results from this product, regardless of your goal!
Music: so much! 58k hours according to Spotify! The top song in 2024 was Escape. Top Artist was Coldplay.
Most Inspiring Book: As a Man Thinketh by James Allen
Hobby or interests outside bodybuilding: Friday nights with the Family! Date nights with Mrs. Shirey!
Words to live by: Consistency beats perfection every time - just keep showing up.
Seventeen years. That’s how long it took me to achieve my dream of earning a natural physique pro card. Not just once, but three times—in Pittsburgh (OCB Masters Division), Cleveland (USBF Overall), and Cincinnati (OCB Overall). It’s a journey marked by grit, consistency, and a refusal to give up. Along the way, I shed 50 pounds in six months, carved out a system that works, and discovered that walking—yes, walking—was my secret weapon.
Here’s my story, fueled by determination, and packed with lessons you can use to transform your own fitness journey.
Seventeen Years to Victory
Let me start by saying this wasn’t some overnight success story. It was a long-haul, sweat-soaked, carb-cycling adventure that required me to dig deep. 17 years of learning, failing, and trying again. That’s the thing about persistence—it doesn’t care how many times you fall as long as you keep getting up.
The Walk That Changed Everything
When people ask how I lost 50 pounds in six months, they expect me to rattle off some extreme workout or starvation diet. Instead, I smile and say, “I walked.”
Every single day, without fail, I logged 14,000 steps. Rain? Walk. Snow? Walk. Overslept? Wake up at 4 a.m. and—walk. I even bought a walking pad to make sure nothing could derail my routine. Those steps weren’t just movement; they were momentum.
Walking in the morning became my superpower, jumpstarting fat loss and setting a positive tone for the day. And the best part? Anyone can do it. No gym membership required. Just one step at a time.
Eating More to Lose More
Here’s a plot twist: I ate more to lose more. Using Beverly International’s carb-cycling plan, I rotated my meals in a four-day cycle that kept my metabolism humming.
Every fourth night was a feast I lovingly called “Heaven on Earth.” Picture this: 1½ cups of cooked rice, perfectly baked mini potatoes, and a banana. The carbs fueled my hardest workouts, and the system ensured steady progress without burnout.
Training Smarter, Not Harder
Let’s debunk a myth: You don’t have to overtrain to achieve greatness. I trained four days a week, sticking to just two sets per movement. Yes, you read that right—two sets.
By prioritizing quality over quantity, I avoided the burnout trap and actually looked forward to my workouts. My hardest session always came on Day 1, right after my carb-fueled “Heaven on Earth” meal. The result? Strength gains, muscle growth, and energy levels that had friends joking I must be mainlining espresso.
The Supplements That Worked
Supplements were the cherry on top of my system.
Here’s what worked for me:
- Protein Pancakes: Made with Beverly’s UMP. Delicious and effective.
- Muscle Synergy & Glutamine Select: For recovery and strength.
- Quadracarn, Density, EFA Gold, and Vitamin D: Essentials for overall health and performance.
- Pre-Show Additions: Lean Out and 7-Keto MuscLean to fine-tune the physique.
Consistency with supplements was just as crucial as consistency with diet and training.
The Moments That Made It Worthwhile
Winning those pro cards was incredible, but the memories along the way were even better:
- My Wife’s Support: Krystina never once complained, she only encouraged me! She cheered me on and made sure my stage tan was flawless. She’s a rock star.
- Sharing the Stage with My Daughter: A moment I’ll cherish forever.
- Hearing My Family and Friends in the Crowd: Their support kept me going through every tough moment.
The Best Part?
Feeling Fantastic!
At 50 pounds lighter, with energy through the roof, I feel like a teenager again. My weights never declined during prep, they increased. And I didn’t just achieve my goals; I found joy in the process.
If there’s one message I want you to take away, it’s this: You don’t have to be perfect. You just have to be persistent. Start with one step, one meal, one workout. And never, ever quit.
You’ve got this!
A Special Thank You to Roger & Sandy:
Your help during those final weeks of prep was invaluable. From the countless emails with Roger to the guidance and support you both provided, I can’t thank you enough for being part of my journey.
Key Takeaways for Your Journey
If my story resonates with you, here are the principles that made all the difference:
Walk Daily: Start with 30 minutes every morning. It’s simple but powerful.
Follow a System: Consistency beats perfection, whether it’s a four-day cycle or another plan.
Train Smart: Focus on quality, not quantity. Avoid overtraining.
Dial in Your Nutrition: Carb cycling worked for me—find what works for you.
Stay Positive: A good mindset is as important as any workout.
Diet
An average diet day looked like this at about 8 weeks out:
Meal #1: 5oz turkey breast or chicken, 4 egg whites, 1/2 grapefruit
Meal #2: Protein Drink: 2 scoops UMP (or Muscle Provider), 12 oz water and 4 strawberries or 1/4 cup blueberries
Meal #3: 6oz chicken or turkey breast (weighed before cooking), 2 cups salad with 2 tbsp oil & vinegar dressing
Meal #4: Protein Shake Option: 2 scoops UMP (or Muscle Provider), water
Whole Food Option: 1 package tuna; 3 egg whites (I would add miracle whip and onions to help with taste!)
Meal #5: 6oz lean meat (chicken, turkey, fish, 93% or leaner beef, etc.) 1 cup vegetables
Monday and Thursday: Substitute for your 5th meal: 1 cup cooked rice (butter, salt and pepper), 6 oz sweet potato, 4 oz banana (with peanut butter)
Training
(SS) denotes Super Sets
Monday - Chest / Back
(SS) Bench press (225, 250, 275) & Weighted pull ups (45 lbs), 3x4-6
(SS) Smith machine incline press (185, 225, 225) & Close grip pull ups (25 lbs), 3x4-6
(SS) Pec Deck (135, 148, 150) & 1-Arm DB row (75, 80, 85), 3x4-6 Cardio: 20 minutes of HIIT on the treadmill
Tuesday - Legs
Squats (225, 275, 315, 315), 4x6
Leg press (360, 450, 540), 3x6
(SS) Leg extension (110, 120, 130), & Leg curl (85, 90, 95), 3x8
Calf raises 3x10
Crunches 3 X 25
Cardio: 30 minutes on the Arc trainer
Wednesday - Cardio
Cardio: Stair master 60 minutes
(SS) Crunches & Leg raises, 4x25
Seated twist, 1x200
Thursday - Arms
(SS) EZ curl (75, 85, 95) & Dips (45 lbs), 3x6-8
(SS) DB curl (30, 35, 40) & Rope pushdowns (60, 70, 80), 3x6-8
(SS) Hammer curls (45, 50, 55) & Cable kickbacks (15, 15, 20), 3x6-8 Concentration curl (30, 30, 35), 3x6-8
(SS) Crunches & Leg raises, 4x25
Cardio: 20 minutes or more HITT training on treadmill
Friday - Shoulders
Military press (135, 145, 155), 3x6-8 (after 3rd set do a burnout set, 20 reps)
Front raises with plate 45 lbs), 3x6-8
Bent lateral raises (20, 20, 20), 3x6-8
Side lateral raises (15, 20, 20), 3x6-8
Upright rows (45, 55, 65), 3x6-8
(SS) Crunches & Leg raises, 4x25
Seated twist, 1x200
60 minutes on the stair master
