First released in the 1970s, this super-nutritious, old-school bodybuilding secret has produced amazing results for thousands of natural bodybuilders and other athletes.
- Decades before pre-workout supplements existed, bodybuilders and other athletes were using Ultra 40 desiccated liver tablets to boost their training energy, stamina and performance. There’s nothing else quite like this supplement.
- From farm to tablet: Ultra 40 is made from fresh Grade-1 beef liver from hormone-free cattle raised on protein-rich, pesticide-free grasses in the open pastures of Argentina.
- Since the 1970s, Ultra 40 has remained under the radar, used chiefly by advanced natural bodybuilders to spur dramatic gains in muscle energy, stamina and overall performance.
- If you’re trying to recoup lost muscle size and strength after a layoff, there’s no more powerful stack than to combine Ultra 40 with Mass Amino Acids.
- Forge a “body of iron”: More than just a take-anywhere source of complete protein, Ultra 40 is loaded with unique blood-building and anabolic (growth) factors that help you enhance your physique and performance.*
- Better results with fewer tablets: Golden-Era bodybuilders of the 1950s and 60s used to take 50-100 liver tablets daily to achieve extraordinary gains.
- Ultra 40 is so concentrated, you can achieve Golden-Era results with only 15-25 tablets daily.
Sick and Skinny to Master’s Bikini Champion: How I Did It
No Nonsense Magazine 2014 Collection
By: Stacey Grubbs, 1st Place, 2011 NPC Kentucky Derby Festival – Master’s Bikini
At a Glance: Stacey Grubbs
Family: Husband Bill of 8 years, 2 sons, Will 4 years old & Alex 14 months
Residence: Erlanger, KY
Years training: off and on for about 8 years, training to compete, 8 mos.
Weight: 135 (off-season), 140 (contest)
Favorite Bodybuilding Meal: Oatmeal with a scoop of vanilla UMP & blueberries, and UMP pudding
What would you recommend to someone who has never used Beverly supplements before: The UMP for sure! It took me years of wasting money and being stuck with horrible protein powders before discovering UMP. And I will NEVER go back!
Music: Beastie Boys, 50 cent, old school hip hop!
Most Inspiring Book: The Bible
Hobby or interests outside bodybuilding: I love taking pictures and traveling! The combination of the two is even better!
Words to live by: “I can do all things through Christ who gives me strength”, Philippians 4:13
I was always the tallest girl in my class ever since i started school! and not just the tallest, but also always the thinnest! I hated being both! My mom was called to school on a few occasions and questioned on whether or not I had an eating disorder. Thankfully, i never had an eating disorder, just never could gain weight. as an adult I continued to be too thin. a lot of this stems from having had stomach issues and being diagnosed with IBs in my mid 20’s. due to this, i was very limited as to what i could eat without getting sick. My diet usually consisted of nothing but carbs, pasta, rice and bread. Very rarely would I eat vegetables or any type of protein.
I started to go to the gym to try to put on some muscle, but with not eating right I gained nothing! I was very unhappy with my body and wanted to look healthy! after having
my second child, I remembered the name of a trainer that someone had told me about, Julie Lohre. so I looked her up and exchanged emails with her. shortly after, I joined her Team FitBody. When she saw my photos, she said that if I was really motivated I could be ready to do a show as soon as 8 weeks. I thought, “This woman is crazy!” But, I did what she told me to do in the gym and ate what she told me to eat (my meal plan being based around my dietary restrictions). as the weeks went by I started to gain weight and muscle. When the 8th week came, I was exactly where she said I would be, ready and on stage. I had dropped to 10% body fat, and gained almost 10lbs of muscle. it was truly amazing! I actually loved my body! and the best part, I was healthier than I had ever been!
it is amazing that I went from sick and skinny to healthy and fit! since beginning my training I have eaten clean, by eliminating a lot of processed foods, sugar and 80% of the carbs from my diet. now, the base for all my meals is protein. and another thing that is truly amazing, I have had almost no attacks of IBS!
My Bikini Diet
I am very lucky as far as diet is concerned! My contest diet contains two cheat meals each week up until the last 4 weeks out from a show. I take them out at that point. This is what my typical meal plan is like on a daily basis:
2 eggs/ 5 egg whites
1 cup oatmeal (1/2 scoop UMP Vanilla) with ½ cup of blueberries
2 scoops of UMP chocolate for shake
1 medium banana
5 oz. of chicken, 2 pieces of Ezekiel bread
1 cup veggies (usually broccoli)
Large salad with 7 oz of chicken, salsa and 2 tbsp of low fat dressing
6 oz. of chicken
1 cup brown rice
1 cup veggies (usually red peppers)
1 scoop of UMP chocolate made into pudding with 1 tsp natural peanut butter
My diet pretty much stays the same whether prepping for a show or not. I eliminate my two cheat meals the final four weeks and replace the eggs and egg whites (due to extra sodium) with fish. I also eliminate any condiments the last two days.
When I first started Julie’s program, I found meal preparation a challenge. I was just trying to make each meal as it was time to eat. I finally smartened up and started setting aside Sundays to prepare all my food and supplements for the week. now, I cook all my food at one time and store it in the fridge. That way it’s ready to eat and I can just grab it when I need it! I also do this for my supplements. I take smaller storage containers and fill each with a day’s worth of supplements. They are small and I can throw them in my cooler or purse when I head out the door.
My Bikini Body Supplement Program
UMP (chocolate & vanilla): I use this for my shakes as a fabulous snack, in my oatmeal to add some flavor and to make pudding!
Density: I take 3 right before I work out, 3 right after my work out and 3 with my lunch for losing fat and increasing muscle mass.
Glutamine Select plus BCAAs I add 2 scoops to my water and sip on it as I work out to aid recovery after a hard workout.
Muscle Synergy: I take 5 of these with my density right before I workout and 5 with my first meal for energy and to help build lean muscle and to help with post workout soreness. I also take it shortly before going on stage to give me a good pump and energy!
Ultra 40: I take 3 of these with 4 of my meals, for preservation of lean muscle mass. Ultra 40 has everything in it, protein, iron, and B 12.
I incorporate 2-3 days of 20-minute HIIT cardio each week. Cardio can get boring if you let it. You really have to think of creative ways to switch it up! Like trying a dance class or getting out of the gym and riding a bike doing hill intervals. My favorite cardio equipment is the stair master! I also take a dance class for one of my days. I love dancing and get a great workout in as well.
I work full time and have two young children, so I have to get up pretty early to get my training in. On a typical day of training I usually arise at 4am, get to the gym by 5am, and workout until 7am. at the end of my training I practice posing for about 15 minutes each day. even though I am definitely not a morning person, I honestly look forward to getting up and going to the gym.
Right now I am doing higher weight, lower reps to gain muscle in my legs. My upper body develops pretty quickly, so my trainer said unless I wanted to transition over to figure I need to stick with lighter weights on my upper body for now.
20 minutes of cardio
I will usually add a little ab work after my cardio, since this is an area where I have a hard time gaining muscle.
Presentation for Bikini Competition
I believe that presentation is of prime importance when you are competing! For my first show I had no idea about all that goes into preparing for getting up on stage. I thought I could do my own tan, hair and make-up. Thankfully, I was advised to let someone do all that for me! When you work soo hard and spend soo much time perfecting your body for that day on stage you want everything to be perfect! now, I book my spray tan, as well as hair and make-up appointments, as soon as I register for the show. allowing someone else to do those things takes a lot of worry and stress off your plate at a time when there is al-ready a lot on it. if I order a new suit for the show, I make sure I have it in plenty of time. I start looking for the jewelry I will wear with the suit about a month in advance! I am definitely a planner!
And most important is posing! You have to really dedicate time to practice your posing! as I was preparing for my first show, Julie included times to practice our posing right along with our meal and workout plans. When I first saw this, I thought, “Why would anyone have to practice that much?” now, I know, it is something that if you don’t practice you will never be good at. even the pros incorporate posing into their daily workouts.
My first show was the NPC Kentucky Derby in Louisville. it was a great show for a first timer. as I arrived at the venue I was really nervous and did not know what to expect. Thankfully, a lot of the girls that I trained with were competing as well, so there were some familiar faces. as I sat there and watched all the girls come in I totally started to psyche myself out. You look at all these tan, beautiful, fit girls and think “Oh my gosh! What am I doing?” it is very easy to let yourself be intimidated, but that is when you have to say, “I trained as hard as these girls and I deserve to be here”.
As the time approached Julie was the back stage expediter, ushering the different classes of girls for bikini to get ready to go on. And then it was my turn! I went out there and did what I had practiced over and over again. I loved it! I was immediately hooked! When it was all said and done I ended up taking 1st place in the Masters Bikini! after I came off stage with my award I was greeted by Julie, I don’t know who was more excited, me or her!
I left that competition with many new friends that I still keep in contact with. and more of a feeling that I can accomplish anything if I work hard enough!
My path has not been easy, but it has definitely been most rewarding! I would not be able to do this without my wonderful husband and the support he has given me. My trainer, Julie Lohre, is always looking out for me and my best interests. But there is one person that I could never have done any of this without, and that is God! he provided me with the strength I needed to accomplish what I have. I can do anything as long as I put my faith and trust in him.
SPECIAL REPORT: The Secret to Maximizing Your Results with Pre-Workout Stacks!
No Nonsense Magazine 2014 Collection
By: Beverly International Staff
Whatever your goal... BI has the “ultimate” pre-workout stack for you.
Male? Female? Over 40? Need more energy, strength, stamina, or endurance during your workouts? Want to lose weight, get cut, or gain lean muscle? Stacking can help you achieve all of the above, faster.
One of the things physique and performance athletes and fitness enthusiasts of all kinds appreciate most about Beverly products is that they can be stacked in any of a number of ways to produce synergistic effects. Be-low is a selection of pre-workout stacks designed to maximize the results of a broad range of individuals with different workout styles and goals. Choose the stack that best suits your needs. Don’t be afraid to change it up from time to time by trying a different stack from the list!
What’s the secret?
The secret to designing the “ultimate” pre-workout stack is that you must consider the following three factors:
- Your central nervous system (CNS) functions like “command central”. During your work-outs, for instance, the CNS sends signals to your muscles telling them when to “jump” (i.e. contract) and how “high” (i.e. how much force to generate). If your CNS is fatigued or has difficulty focusing (think of early morning workouts), you will be, too.
- Nutraceuticals like caffeine (Fast-Up, 7-Keto Musclean) and n-acetyl-carnitine (Quadracarn) can stimulate your CNS. This makes you feel more energetic, alert, focused and even powerful. In turn, you will be more motivated to go to the gym and have a great workout.
- CNS-stimulating nutraceuticals can even reduce your perception of effort. This means that working out at a higher intensity level feels easier.
- Particularly when you’re performing resistance exercise (i.e. lifting weights), you want to use nutraceuticals that:
- enhance your ability to achieve a muscle pump
- promote muscle strength, power, stamina or endurance
- protect your muscles from catabolism (protein breakdown).
- The pump occurs when working muscle tissue becomes filled, or “pumped” with blood. The pump is considered the hallmark of an effective muscle-building workout.
- Nutraceuticals like propionyl-l-carnitine (Quadracarn), arginine and citruline (Up-Lift, Muscle Synergy) promote pumps by supporting vasodilation (relaxation of blood vessels). This means that blood can flow into your muscles more easily.
- Beta-alanine (Creatine Select, Up-Lift), creatine (Creatine Select, Muscle Synergy) and betaine (Up-Lift) help your muscles delay fatigue while performing high-intensity contractions. This means you can perform more reps with a given weight, or take shorter rest periods between sets.
- Carnitine (Energy Reserve, Quadracarn) can also help delay fatigue, especially during intense or long cardio workouts requiring stamina or endurance.
- Glutamine and BCAAs (Glutamine Select) support muscle protein synthesis (anabolism) and help combat excess muscle protein breakdown (catabolism).
#3 Fat Burning:
- We all know that to lose fat (and weight), your metabolism must burn fat faster than it stores it on your body.
- We usually think of cardio workouts as the best place to burn off fat. Cardio is certainly a great way to stimulate your metabolism to burn fat faster. This is partly because it typically involves using large muscle groups (especially the legs) for a sustained period of time.
- Nutraceuticals like 7-Keto (7-Keto Musclean) and caffeine (found in 7-Keto Musclean, Fast-Up), both of which stimulate thermogenesis, can help you take fat-burning to the next level during (and after) your cardio workouts. By increasing thermogenesis, more calories are burned off in the form of heat, instead of being stored as fat.
- Carnitine (Energy Reserve, Quadracarn) also supports fat-burning. It is required to carry fat inside the mitochondria of muscle cells and other types of cells where it is burned to provide energy.
Goals & Benefits: Lean muscle mass and tone, muscle pumps, strength and power.
Applications: Typical resistance exercise workouts used for bodybuilding, figure or fitness.
Products (combine or “stack” together):
- Suggested Use: Take 1-3 capsules 15-30 minutes pre-workout.
- Suggested Use: Take 2 full scoops 30 minutes pre-workout. Refer to mixing instructions on product label.
3. Creatine Select:
- Suggested Use: Take 1-1.5 full scoops 30 minutes pre-workout. Refer to mixing instructions on product label.
Caffeine-Free Option: Up-Lift and Creatine Select, but replace Fast-Up with:
- Suggested Use: Take 3 tablets 30-60 minutes pre-workout.
Goals & Benefits:: Fat burning, weight management, energy, focus, overall performance
Applications: Typical cardio workouts used for fat burning and weight management.
Products (combine or “stack” together):
1. Fast-Up or 7-Keto Musclean:
- For energy, focus and overall performance, take Fast-Up. Suggested Use: Take 1-3 capsules 15-30 minutes pre-workout.
- For energy, fat-burning and weight management, take 7-Keto Musclean. Suggested Use: Take 3 cap-sules 30 minutes pre-workout. Refer to product label for complete instructions.
- Suggested Use: Take 2 full scoops 30 minutes pre-workout. Refer to mixing instructions on product label.
Caffeine-Free Option: Up-Lift, but replace Fast-Up or 7-Keto with:
- Suggested Use: Take 3 tablets 30-60 minutes pre-workout.
AGE 40+ MUSCLE PRE-WORKOUT:
Goals & Benefits: Lean muscle mass and tone, muscle pumps, strength and power.
Applications: For men and women 40 years of age and older.
Products (combine or “stack” together):
- Suggested Use: Take 1-3 capsules 15-30 minutes pre-workout.
2. Muscle Synergy powder or tablets:
- • Suggested Use (powder): Take 1-2 full scoops 30 minutes pre-workout. Refer to mixing instructions on product label.
- Suggested Use (tablets): Take 8 or more tablets 30 minutes pre-workout. Refer to product label for complete instructions.
- Suggested Use: Take 3 tablets 30-60 minutes pre-workout.
Caffeine-Free Option: Same as above, Muscle Synergy and Quadracarn, but replace Fast-Up with:
- Suggested Use: Take 2 full scoops 30 minutes pre-workout. Refer to mixing instructions on product label
Goals & Benefits: Stamina (i.e. the ability to sustain a high work rate)
Applications: High-intensity interval training (HIIT), CrossFit-, P90X-, Boot Camp, Tabata-, and Insanity-type workouts.
Products (combine or “stack” together):
- Suggested Use: Take 1-3 capsules 15-30 minutes pre-workout.
2. Creatine Select:
- Suggested Use: Take 1-1.5 full scoops 30 minutes pre-workout. Refer to mixing instructions on product label.
Caffeine-Free Option: Replace Fast-Up with:
- Take 2 scoops 15 minutes prior to workout
- Suggested Use: Take 3 tablets 30-60 minutes pre-workout.
"Before every workout I take 3 Fast Up for instant energy that lasts through my workout, without the crash. That is very important to me, considering I workout in the middle of the my workday, and have to see clients for 4 more hours following my workout.
In addition to Fast Up, I take Glutamine Select and Muscle Synergy. I am back to working out hard 5 days a week. It’s imperative that my body can handle this type of regimen. I’m not getting any younger as I get closer to the big “40”!
Glutamine Select pre and post workout is essen-tial for recovery. An added benefit is that the branch chain aminos that are so abundant in Glutamine Select, allow my body to use the BCAAs instead of my muscle tissue while I am cutting fat (spare muscle tissue!).
While I’m cutting fat right now, my carbohydrates have been slightly reduced. Muscle Synergy helps me keep the fullness that can sometimes go away while shedding body fat. I realize many people take Muscle Synergy for the “Pump” and the vanity reasons that come with it. What they might not understand is that this “Pump” allows for greater protein synthesis (muscle growth!)."
Brian Wiefering, www.wiefit.com
Products (combine or “stack” together):
- Suggested Use: Take 1-3 capsules 15-30 minutes pre-workout.
2. Glutamine Select:
- • Suggested Use (powder): Mix 2 full scoops with 12-16 oz of water in a shaker bottle. Drink half of the contents of the bottle immediately pre-workout. Drink the remaining half 60 minutes into your workout or sip throughout if possible.
3. Energy Reserve:
- Suggested Use: Take 2 tablets 30-60 minutes pre-work-out (ideally with your carbohydrate-containing meal).
Caffeine-Free Option: Omit Fast-Up, add Up-Lift.
Pre Workout I take 1 serving each of 7 Keto, Lean Out, Ultra 40, Energy Reserve and Up-Lift. I do 30 minutes of cardio right after lifting. I consume a mixture of
2 scoops Glutamine Select mixed with 2 scoops Muscle Provider vanilla while doing cardio. - Steve Mousharbash
15 minutes before working out I mix 1/3 cup oat bran, ½ scoop vanilla UMP, 1 scoop Creatine Select, and 1 scoop Muscle Synergy powder in 6 oz. water and drink it. I sip Glutamine Select throughout my training session. – Jennie Gray
Pushing Through Challenges: My First Contest Prep
No Nonsense Magazine Volume 24, #3
By: Adrienne Schroll
At a Glance: Adrienne Schroll
Occupation or Education: B.S. Microbiology from the University of Minnesota – Twin Cities. M.S. Regulatory Affairs and Quality Assurance (Drug Development) – Temple University School of Pharmacy. Currently, work as the Director of Quality for a medical device start-up that is developing an implantable neuromodulation device used to treat chronic migraines.
Family: I have a 13-year-old Yorkie, Jack, and a ginger cat, Gus.
Residence: Minneapolis, MN (but born and raised in Wisconsin)
Years training: 1.5 years specifically training as a bikini athlete, but I have been lifting most of my life to support other sports I have participated in.
Weight: 120-129 (off-season), 110-116 (contest)
Favorite Fitness Meal: UMP Protein Pancakes
Favorite Supplements: UMP Protein Powder – Used to meet protein intake goals, post-workout repair. Glutamine Select – Helps with recovery (Wild Berry tastes great!). Muscle Synergy – Pre-workout supplement.
What would you recommend to someone who has never used Beverly supplements before: UMP Protein Powder – It is unlike the other products on the market. It is truly something you can enjoy drinking. Not only is it a great protein supplement, but for anyone looking to lose weight, it has been my go-to for those late-afternoon and evening cravings.
Hobby or interests outside bodybuilding: I love the Midwest weather. During the summer months, I spend time with my family and friends out on the lake, waterskiing, and wakeboarding. I play soccer a few times a week and also enjoy running half-marathons. I have learned to embrace the frigid Minnesota winter months through cross-country skiing.
Words to live by: “Nothing that’s worthwhile is ever easy.”
In the Fall of 2019, I finished my third marathon and completed graduate school. The anticipation I was feeling for a comfortable life without the stress of graduate school and marathon training was short-lived. I needed something new to challenge me and give me purpose. My career has always been fulfilling, but I knew there had to be more. I wanted to compete in a bodybuilding contest for as long as I can remember, but it was always something I put on the backburner, as I did not know where to start. That all changed as I began to verbalize my goal of competing to friends and family and kept getting positive reinforcement to pursue it. It finally became a reality when I was at a birthday party in January of 2020 and told a friend I was going to start training. I did not have a plan, nor did I have a coach, but I found myself committing to making my dream a reality. Verbalizing my goal was the first step; the second step was finding a coach I could trust.
When I first was looking for a coach, I wanted it to feel as though there was a person invested in helping me and not a robot behind the screen. I also wanted someone that was going to hold me accountable and push me to meet my goals. I found Julie Lohre after failed attempts at finding a reliable trainer locally. I had identified Julie earlier in the process as someone I was interested in learning more about and decided to work with her after our initial phone call.
Working with Julie took my level of understanding of my own body to a much deeper level. I learned how my body responds to certain macronutrients and which types of protein worked best for building lean muscle mass-specific to my metabolism. She varied my training programs as needed to maximize lean muscle and overall leanness while avoiding overtraining. You’ll find the diet and training programs that Julie formulated for my competition journey a little later in this article.
The Hardest Part of My Competition Journey
I went through a very tough breakup about two months before my competition. I felt like my world had been flipped upside down. I moved to a new city and was living alone. The little things that gave me comfort and stability were gone, and I had to establish a new normal. All of this and being in the middle of a pandemic with limited time to spend with friends and family made everything seem a lot harder, including training. I felt physically and emotionally drained, and the thought of competing felt so far out of reach. I could not eat or sleep, and I was struggling to complete my workouts each day. As time passed, I slowly found a new daily routine, and my drive to compete intensified, and I was able to regain focus. It did not happen overnight, and I had my share of bad days, but I took it day by day and knew if I completed my workout(s), it would numb the pain for a while. The week before the contest was one of my worst. I was full of emotion and felt angry and sad about everything that had happened. But all of the emotional pain I was dealing with was a blessing in disguise as what happened at the competition changed me for the better.
I placed first in both the Open Bikini and Debut Bikini classes of the 2020 OCB Sugar Maple Classic (Green Bay, Wisconsin). I was overcome with a rush of emotions! I feel like I accomplished something I never thought was possible and did it at a point in my life where things seemed to be at their worst. The best feeling of all was realizing I did this on my own (with the support of my amazing friends, family, and Julie Lohre). That day was one of the best days of my life.
Below is my workout plan at the eight weeks out from my last show:
Day 1 Lower Body & Abs
Glute Kickbacks (w/band) 4x10-12
Hand to Elbow Planks 4x10-12
DB Push Press 4x10-12
Hamstring Ball Curl-in 4x10-12
Hanging Knee Raises 4x10-12
Plie Squat 4x10-12
Medicine Ball Oblique Twists 4x10-12
Day 2 Upper Body
Bench Triceps Dips 4x10-12
Incline DB Flyes 4x10-12
Triceps Pressdown 4x10-12
Bent over BB Row 4x10-12
Lateral Raise 4x10-12
Barbell Curl 4x10-12
DB Shoulder Press 4x10-12
Day 3 Rest
Day 4 Lower Body & Abs
DB Deadlift 4x10-12
Walking Lunges 4x10-12
Floor Glute Pulses (w/weight) 4x10-12
Upward Hip Thrusts 4x10-12
Bench Step-ups 4x10-12
Squat w/ Side Leg Lift 4x10-12
Ball Crunches 4x10-12
Day 5 Cardio/Endurance Circuit Workout
Complete the following circuit as many times as possible in 30 minutes.
15 Butterfly Sit-ups
20 Air Squats
50 Jump Rope Single-Unders
10 Inch Worms
Rest 2 minutes
Day 6 Full Body
DB Snatch (alternating arms) 4x10-12
Barbell Thrusters 4x10-12
Seated Cable Row 4x10-12
Incline Bench Press 4x10-12
Day 7 Rest
I perform 2-3 HIIT training sessions per week. I find that 20 minutes of HIIT training with an additional 5-10 minutes for a warm-up and cool-down are ideal for me.
- Warm-up (5 min) Speed
- 3- 3.5mph and gradually increase to 4.0
- Varied incline throughout to help take your mind off the pain.
- Jog 1 min
- Walk 30 sec
- Sprint 30 sec (Max intensity, you should not be able to have a conversation)
- Walk 30 sec
- Repeat Sprint/Walk for 20 minutes
- Cool-down 5 min
This workout can be tailored to the advanced trainee by increasing the incline during the sprint. This type of workout can also be done on a bike, elliptical, stair-stepper, rower, etc.
For someone not as advanced in cardio or just getting started, trade the “sprint” for a “jog” and work your way to the sprint.
On the other days of the week, I usually throw in a longer cardio session if I am training for a race. I will do a low-intensity run for 45-60 min. I do this on a day that I don’t lift, and it usually helps as an active recovery session.
Posing is not something to take lightly. Hire a posing coach and start practicing at least two months before the competition. You need to practice posing daily, just like a workout, especially in the final months of contest prep. You can bring your best physique, but all those long hours in the gym will be wasted without the proper posing.
Nutrition is, of course, super important, and getting into the best shape of my life has taken a lot of consistency with diet. Here are some tips that have helped me and I’m sure they will help you too.
Set up a weekly meal plan. Remember that there is no quick fix. Diet is all about being consistent over an extended period of time. Don’t let one bad meal or lousy day derail your overall goal. If you cheat, get back on track with your next meal. The sooner you get back on track, the sooner you will be back on the pathway to achieving your goals.
There is no benefit to starving yourself to lose fat, especially if you are trying to build lean muscle mass.
Eat clean, unprocessed foods every two-four hours and drink 1-gallon of water per day. Veggies are unlimited, so keeping them in your refrigerator, prepped, and ready to enjoy is vital.
Determine your macro targets and make that your focus. If you are just getting started, your first step is to add a protein supplement such as UMP. FitTabs and Glutamine Select would also play a beneficial role as you start increasing your workouts to get in shape.
During my contest prep, Julie modified my nutrition plan every two weeks to take into account how my body was reacting to the current calories and macro range and to keep it fresh for me. The following is my nutrition plan at eight weeks out from my show:
Breakfast Bowl – ¹⁄₂ cup oatmeal, 1 tbsp flax seeds, ¹⁄₄ cup almonds, 1 cup strawberries, and 1 whole egg
Protein Shake - 2 scoops UMP, ¹⁄₂ cup fruit
4oz lean turkey breast, 2 slices Ezekiel bread, lettuce, onions, tomato, 2 tbsp hummus, 3oz carrots, apple
3oz lean steak, ¹⁄₂ cup brown rice, 2 cups mixed veggies
Stack 1 - Pre-contest Rapid Fat Loss
Lean Out - 2 with three meals
FitTabs - 2 per day (AM)
7-Keto Musclean - 2 with two meals (AM and Lunch) UMP - 1-2 scoops per day
Glutamine Select - 1 scoop before training
Stack 2 - Post-Contest Lean Muscle Building
Density - 2 with three meals
Ultra 40 - 2 with three meals
Fit Tabs - 2 per day (AM)
Muscle Synergy - 1 scoop before training UMP - 2 or more scoops per day
The supplements that gave me the most noticeable impact were Muscle Synergy and Glutamine Select. The daily UMP was also essential in meeting my protein goals. It also ended up being the one thing I looked forward to during contest prep. I would mix UMP (vanilla) with cinnamon, water, and ice together in a blender. It tasted a lot like ice cream.
I feel amazing, even after my show. I have a strong desire to continue to compete and see how far I can go in this sport, as I know I have more room to improve. I crave the discipline this sport requires as it creates stability in my life. I have continued eating the way I did when I first started training. I’m now lifting heavier weights than I ever have and cannot believe how much stronger I am. I’m honestly in the best shape of my life!
Brandon Bass is a trainer/model living in New York. I asked him to share with us his 3 most important supplements…
- Ultimate Muscle Protein: This has been a staple in my routine since I first discovered Beverly. The taste and quality is unmatched! I look forward to my Ultimate Muscle Protein pudding every day! UMP makes staying on a healthy meal plan a lot easier.
- Muscle Synergy: I believe this is the best muscle building product on the market! The pumps, vascularity and muscular gains I have attained while taking this product are amazing. I take 8 in the morning and 8-10 about 30 minutes before my weight training sessions.
- Mass Amino Acids / Ultra 40 (stack): I love this combination of amino acids, vitamins, minerals and high quality protein. I have gotten bigger and fuller while losing body fat and I attribute it to the combination of 4 Mass Aminos and 4 Ultra 40‘s with every meal.
Obviously I take Quadracarn, EFA Gold, Muscle Provider, Muscle Mass, etc. There isn’t a bad product you guys make but those are the main staples in my program! Thanks for everything and more importantly, thank you for making such quality products. ~ Brandon
Setting Up My Master's Figure Game Plan
No Nonsense Magazine 2014 Collection
By: Danielle Smith
At a Glance: Danielle Smith
Occupation:Stay at home mom
Family:Married for 15 years to my best friend Lee. Mom to Sam, 12 and Lily 9
Residence: Pickerington, OH
Years training: Dancing since 13, gym training 26 years, current trainer 7 years, competition training 1 year.
Weight: 133-135 (off-season), 129 (contest)
Favorite Meal: UMP pudding mixed with 1 tbsp. peanut butter and straw-berries without a doubt!
Favorite Supplement: I can’t pick just one; they’re all instrumental to my success. But if I have to, it would be Glutamine Select w/BCAA’s and Muscle Synergy. I can’t separate the two. With Glutamine Select, I can get through 5 straight days of hard training and still feel great. Muscle Synergy (MS) has had a huge impact on my muscular development and size. I drink 2 scoops of MS 10 minutes before my workout and get a dramatic pump. I also sip this before pre-judging and it definitely does the trick.
What would you recommend to someone who has never used Beverly supplements before: This is an easy question to answer because I am continually telling friends about Beverly products. First what are their goals? Secondly, call the Beverly 1-800-781-3475 Customer Service number and speak to their highly educated specialists. The way you are walked through the programs puts you right at ease. There is no pressure to purchase more than you need, just what is essential. I am always giving scoops of UMP Chocolate away for friends to try. That seals the deal!
Music: BRMC, Kings of Leon, The Black Keys, Cage the Elephant and AC/DC for leg day.
Most Inspiring Book: Even the Stars Look Lonesome by Maya Angelou
Hobby or interests outside bodybuilding: Traveling, adventures with my family, searching antique shops and watching my kids having fun.
Words to live by: Try everything that can be done Be deliberate. Be spontaneous Be thoughtful and painstaking Be abandoned and impulsive Learn your own possibilities - George Bellows
Almost a year ago to the day, one of my best friends, Debbie, challenged me to join her in participating in the bikini division of the NPC Natural Ohio show. Neither of us had ever thought of competing, but I had been training with a group for years. I had no idea where that challenge would lead. Once committed, we were “all in” and needed a game plan. I knew that if I wanted to be my best, I had to surround myself with the best. Knowing nothing about competing, I searched for someone that could help me learn how competitions were run from A-Z.
I found Julie Lohre on-line and immediately signed up for her “Mock Competition”. This event could not have been more suited to our needs. Once meeting Julie, and being a part of that learning experience, we knew we were headed in the right direction. Needless to say, after attending her “Mock Competition”, we were 100% even more committed and inspired.
Julie also introduced me to Beverly International supplements. I had pre-ordered my “bikini package” of supplements and happily went home with a box of UMP Chocolate, 7-Keto, Lean Out and Fit Tabs. I had tasted many other protein powders, but clearly UMP was like no other. The quality of every item was far superior to anything I had ever taken.
The contest came and I placed lower middle of the pack. I decided to make another go at it, but would switch from Bikini to the Figure division instead.
Now, I had to learn a whole new division and its requirements. Luckily, I knew exactly where to get help. I contacted Julie once again and signed up to be a client. The first thing I learned was that to compete in figure, I definitely had to put on some muscle size.
Training without proper nutrition and supplements would not put on size - it just kept me in shape. I couldn’t keep doing the same thing and expect different results. Julie’s first suggestion was a comprehensive supplement program to build muscle. Within weeks of starting my new supplement program, I started to notice a difference. My body fat began to drop and in my weekly photos I began to see more and more muscle definition and size.
Nothing motivates me more than a plan that works. I started lifting heavier and was continually setting new PR’s. I recovered quickly from these heavy workouts and was even seeing better hair and nail growth (thank you EFA Gold)!!!
In my first figure show, just 2 months later, I placed 2nd in Masters and 2nd in Open Tall at the Mike Francois Classic! Wow! Did that really just happen???? I signed up for the NPC Ohio last summer and placed 5th in Open Tall and 6th in Masters.
But, by far my biggest hope, dream and goal came true at the 2013 Arnold Amateur Master’s Figure Competition this year. I won my height division and 3rd over all Masters Amateur Figure. I know without a doubt this never would have been a reality without my family, my trainer, my amazing workout support group, Julie Lohre and the entire Beverly International family and community.
Diet Meal Plan
I’m not a fan of the word “diet”. To me it has a connotation of depravity, that was far from what I experienced. I prefer “meal plan”. Julie mapped out my “meal plan” strategy for the “Arnold” and it looked like this:
MEAL #1 (7:30):
1 egg + ½ cup egg whites; 1 cup mixed veggies
MEAL #2 (8:00):
2 scoops UMP (Pre Workout).
10 MIN PRIOR TO TRAINING:
2 scoops Muscle Synergy
2 scoops Glutamine Select + 2 scoops Creatine Select
(w/in 45 min of finishing training): 6 oz. potato, 1 tbsp. honey
MEAL #4 (1:00):
4 oz. lean protein; large salad w/mixed veggies and 1 tbsp. olive oil & vinegar dressing
MEAL #5 (4:00):
4 oz. lean protein; 1 cup rice
MEAL #6 (7:00):
4 oz. protein (I like fish for this meal); 1 small potato; 2 cups mixed veggies; ¼ cup almonds
MEAL #7 (9:00):
1 scoop UMP (mixed w/water); 1 cup berries
Julie Lohre gave me an immense food substitution list to help keep meals diverse with a variety of nutrients from different, healthy sources.
My two protein shakes, Meal #2 and Meal #7, were by far my favorite. Meal #2 is my pre-workout meal and it made me feel amazing!! I felt it gave me great strength and endurance for my training sessions. Even in off-season I still choose UMP pudding as my desert. To me, it is more satisfying than ice cream!
Contest Prep Supplement Schedule
GOALS: GAIN MUSCLE WHILE LOSING FAT TAKING IN CONSIDERATION MY AGE - 46
ULTRA 40: 3 w/5 meals
MASS AMINOS: 3 w/5 meals
7 KETO: 3 in am / 3 in pm
LEAN OUT: 2 w/5 meals
MUSCULARITY: 2 – 3 X a day
CREATINE SELECT: 2 scoops during training
FIT TABS: 2 – 2 X a day
JOINT CARE: 2 – 2 X a day
EFA GOLD: 2 – 2 X a day
QUADRACARN: 2 – 2 X a day
MUSCLE SYNERGY: 2 scoops pre workout
GLUTAMINE SELECT W/ BCAAs: 2 scoops during workout
UMP: Chocolate, Vanilla, and Cookies & Crème
What I have discovered about the Beverly family is that their Customer Service can’t be beat. I have called so many times with questions and each and every time hung up knowing I was given the best game plan possible. Each representative really cared and would go at great lengths to make sure each supplement and usage was explained. One of the first things they’d say to me was, “Do you have a pencil and paper ready?” That let me know they were serious and had my best interest at heart.
I picked what I enjoyed most for cardio. My preference was interval running and the stair mill. I needed to concentrate on on my glute/ham tie-in and both of these exercises target this area. I did cardio 3 times a week for about 20-minutes per session.
I have been with my trainer Brian Taylor for 7 years, ever since moving from San Diego to Columbus. It’s hard to put into words what he has done for my health and how this has shaped my life. I work in a group and this motivates me like nothing else. These amazing women help push me far beyond what I could do on my own. We see each other almost everyday, share our daily exercise and eating struggles, and push each other to be better than we were the day before. Brian has us doing HIIT sessions and always incorporates stretching throughout. The stretching and my Beverly Glutamine Select w/BCAA’s are absolutely paramount for recovery. I train hard 5 days in a row, take a day off, and go right back to another 5 days feeling 100% ready to go.
So many months of prep and now comes the day to show off all of your hard work and dedication. It’s a showcase like nothing else. For me everything becomes a checklist: spray tan (check), competition suit (check), heels (check), jewelry (check), and the list goes on. It is beyond motivating and inspiring once you are backstage with your fellow competitors. You would think that it would be a fierce, non-friendly atmosphere, but it’s just the opposite. Competitors helping competitors - fix suits, pining numbers on, and calming each other’s nerves. EVERYONE has trained hard – we have all relatively done the same sort of prep to get to this spot on this day. Competition day is when reality hits – your time to shine and give it all you got. You walk out on stage, hold your head up high; show off all of your hard work, sweat and tears. I think it would be incredible to hand every participant an award, because every person there is a winner. They did it! They put in the time, the hard work, the strain on families, on themselves and they stuck it out until the end. They completed the journey, and for that there is no trophy that can replace their sense of accomplishment.
Once I began to see what my body would do and how I felt, I realized that this was becoming more of a lifestyle for me. I love how I feel when I eat clean, exercise regularly and get a good night sleep. It has definitely crossed over into my family life as my amazingly supportive husband, in solidarity, began to join me in my meal plan and supplement taking. He currently takes the Super Pak daily along with UMP and Glutamine Select. He, as well, has increased muscle mass, strength and overall health. In addition, it is really important to me to set an example for our two kids to incorporate clean eating and exercise for overall good health.
Every time I prep for a competition it becomes a new journey. I continue to learn more and more about how my body responds to the three key factors: train-ing, nutrition and supplements. Along with this, it is instrumental to “maintain balance”. I enjoy the discipline of eating healthy, training effectively, and staying grounded. I know that I cannot and shouldn’t maintain my competition body stats year-round. It’s just not realistic. I’m fine with that. When it is time to dial it all in, I have the game plan and am ready to get down to business.
I have to thank the entire Beverly International family for being a part of and helping me reach and go beyond all of my fitness and physique goals. At 46 years, old I feel better and I think look better than I ever have. I finally have the body I’ve always aspired to have. I think I’m developing the right mental outlook and I am gaining the knowledge to do it the right way. For me, this is priceless!
No Nonsense Magazine 2014 Collection
By: Michael Sheppard
At a Glance: Michael Sheppard
Occupation: Owner of Heritage Park Fitness, in Harker Heights, TX.
Education: BS in Early Childhood Development
Family: Children: two boys, Isiah 13, and Deandre 19
Residence: Harker Heights, TX
Years training: 19 years
Weight: 256 (off-season), 245 (contest)
Favorite Bodybuilding Meal: Steak, rice, and salad
What would you recommend to someone who has never used Beverly supplements before: I would let him or her know that they are excellent products. I have been using them since 1999 and trust what they are supposed to do for me, my body, as well as my bodybuilding career.
Music: Kendrick Lamar, Jay Z, Metallica, Rage, Public Enemy, Lil Wayne, Jimi Hendrix, Five Finger Death Punch, Snoop Dogg, Kanye West, and Drake.
Hobby or interests outside bodybuilding: I am truly a gym rat at heart, but I do enjoy riding my Hyabusa.
Words to live by: When you go through hardship and decide not to surrender, that is strength.
I have been a competitor my entire life. From sports in high school, to college basketball, I wanted to be the best I could be. When I found bodybuilding, I fell in love.
My first bodybuilding competition was in Guam (1997). I didn’t know much about competing, but I had been training for about 5 years. The gym owner talked me into it and I was good enough to win the heavyweight division that night.
Two years later, I moved to Ft. Hood, TX and started working out on post in the same gym where Johnny Jackson once trained. At one of the shows there, I noticed the overall winner talking to a Beverly International representative named Richard Dougherty. I approached Richard and expressed interest in get-ting some diet and supplement help for the upcoming Lackland Classic (1999). Richard invited me down to his store where he taught me all about Beverly International products. Having learned the difference between BI and the other brands, I have been using BI ever since.
I dieted for 12 weeks starting at 220lbs. Contest day I was very nervous, but leaner than I had ever been in my life. I won the 198lb class and also took the overall title. After that win I was hooked, I did the 2000 Southwest Natural and took the heavyweight class. I also did the Texas State and took 5th. I was just not as seasoned as the guys competing at the state show. In 2001, I took second at the Heart of Texas competition, and third at the Texas State. I was moving forward, but I still had a lot to learn and improvements to make. More and more I saw that it is as much about symmetry and the “X-Factor” than just size and definition. I needed to bring my legs up to match my upper body.
I took 4 years off from competition to build more size in my legs and improve my proportions. I used two main strength movements for legs. Every leg day, I’d start with heavy squats and then follow them with heavy dead lifts. I know it’s not com-mon to do squats and deads in the same workout, but it worked for me and my legs grew.
I finally decided to get back on stage in 2006 and pursue my pro card with the NGA. This competition prep was the toughest yet because my sons’ mom was overseas. I was trying to run a business, train and diet for the show, and play both parents at the same time. I was in and out of fast food restaurants while trying to stay on a diet plan of some sort. At the John Colby Classic (2006) I weighed 205 and got a close second. My Beverly supplement plan was on track, but not my diet. I just wasn’t eating right. The following year my sons’ mom was home and I was able to go for my pro card again. I did the John Colby Classic again and this time won first place and took the Overall at 212lbs. I won my NGA pro card that night. At this point my friend wanted to shoot a documentary about my prep and we put a few videos online. (Google: “Mike Sheppard the Natural on you tube” to view them).
hen headed to the big NPC shows in 2011. My official comeback was at the 2011 Adela Garcia Classic where I took the overall. I felt like I kept getting better and better so I went to the Branch Warren and took a close second, then headed to the Europa and took second again. While traveling to the show I got lost the night before weigh-ins. I didn’t get checked in until 3am. Thank goodness I had my Beverly International shakes in the car. My contest weight was now up to 219.
I did the 2012 Branch Warren in Houston as a prep show for the USA’s. I did not put full attention to my prep due to work, meetings, and travel. But, I ended up taking second place to Steven Frasier. I was looking forward to a rematch with Steven at the USA’s in July.
I arrived in Vegas on Sunday night. For the week leading up to the show I ate 5 solid food meals each day and added 4 Ultra 40’s with every meal. I got tighter and tighter as I followed my supplement program which I’ve notated below. The USA was the biggest show I had ever been to in my life. 500 competitors and 40 of them were in my weight class. I was very nervous, but knew I was at my best for this show.
I was second to last to go out on stage and I had nothing to warm up with. So I looked up and saw a beam going across the ceiling. (Anyone who knows me knows that I love doing pull-ups.) I jumped straight up and started doing pull-ups. My fellow competitors were shaking their heads as they watched me doing one pull-up after an-other. You can tell by my smile on stage that I was happy to be there and for the experience. Now I know what’s next and what they are looking for. And as a footnote, Steven Frasier, remember him, the guy who beat me at the Branch Warren, he won the overall and got his IFBB pro card.
I had a few adjustments to make for the 2012 season. My supplement plan was rock solid, but I needed stricter off-season nutrition. I also needed to continue to build up my legs while backing off a little on upper body. I trained legs heavy twice a week. Although I like to stay strong, I know there is no award for strongest legs so I had to work on shape as well. I had to figure out how to balance the two. (See more about this in my training schedule.)
New challenges are ahead for me. I am in the Super Heavyweight category now and am up against a lot of people that natural bodybuilders typically just don’t go after. But I have goals. I want to win the Branch Warren. Taking second there twice is not good enough for me. I would love to qualify and compete at the Master’s Olympia. I know that I have not yet reached my best possible condition. This year I will work harder, I will perfect and tweak what needs to be done. I won’t stop. I’m hooked on Beverly International, on training and on bodybuilding competition. I’ve been a lifetime competitor, and that will never end.
First and foremost let me say that nutrition is the hardest part of all of this for me. I look at dieting kind of like Lent. For about 40 days I must take things out of my diet that are impure and will harm me in the long run.
1 cup oatmeal, 1 scoop vanilla UMP with 1 tbsp flax oil, Splenda brown sugar, and dried cranberries. (Occasionally I use one of the recipes from BI’s website for Protein Pancakes/ Shakes).
2 scoops UMP (Pre Workout).
2 scoops Muscle Provider (Post Workout).
10oz chicken or shrimp; 4 cups vegetables; 1 cup rice.
1 scoop UMP protein somewhere in the afternoon normally gets added in because I am so hungry.
8oz lean meat; 2 cups vegetables; 1 cup rice.
10oz lean meat; 2 cups vegetables; 1 cup rice.
MEAL 7 ON MONDAY AND THURSDAY HIGH CARB DAYS: 1½ cups cooked rice, 10oz sweet potato, medium banana, 1 cup vegetables, 1 tbsp. butter at the end of the day.
Competition Supplement Program
UMP, Muscle Provider, Ultra 40, Lean Out, GH Factor, 7 Keto, EFA Gold, Density, Muscularity, and ZMA. I use this entire combination because of the muscle building and fat burning properties.
4 Ultra 40’s, 4 Lean Out, 2 GH Factor, 3 7-Keto, 3 EFA’s, 2 Density, 3 Muscularity
UMP (2 Scoops) Pre workout for a sustained release protein source, 2 Lean Out
Muscle Provider (2 Scoops) Post workout for a fast absorbing protein
4 Ultra 40’s, 4 Lean Out, 2 GH Factor, 3 7-Keto, 2 Density, 2 Muscularity
1 scoop UMP protein (to stave off hunger) and 2 Lean out
4 Lean Out, 2 GH Factor, 2 Density, 2 Muscularity
3 ZMA 2000
Monday/Thursday: Back and Chest
Tuesday/Friday: Shoulders, Bi’s and Tri’s
Saturday: Off (typically)
Major body parts are trained in the morning; every evening I head back into the gym and do a small muscle group workout (20-30 minutes of Dips, Pull-ups, Abs, and Calves), practice my posing, and then do 45-60 minutes of cardio.
A basketball player practices year round, on or off-season. He never stops practicing. So, like a basketball player, I never stop. I train year round, and at 12 weeks out I kick my posing practice into high gear, holding each pose harder and holding it for progressively longer periods of time. I spend 15-20 minutes each evening working on my mandatory poses. Monitoring your posing year round really helps me identify areas where I need improvement. As the event grows closer, posing becomes more exciting than working out. That’s when I can really see how I’ve progressed from competition to competition.
Two weeks out from every competition I love to put myself through “Hell Week” as I call it. It’s an 8-day week program. I use the stepper and add 5 minutes every day. The first day, I begin at 65 minutes and I end at 99 minutes (since my steppers don’t go to 100). The last day makes everything else seem so easy. Good luck and Godspeed. (Tip: Have really good music with you.)
Beverly International: The brand that offers a portfolio of research supported ingredients for the athlete’s total body, by taking a NO NONSENSE approach to Fitness and Health, Muscle Building and Fat Loss.
Since 1967 Beverly International has been a visionary when it comes to creating quality supplements, achieving REAL results with no Hype and systematically feeding the body what it needs when it needs it. The Sports Supplement industry today is so over crowded. There are so many supplement companies that I can’t even keep up with it. Only the best are regulated or 3rd party tested for label accuracy. When asked who is our competition, we just kind of shrug and say, “We stand alone and apart from the crowd.”
From the start, every supplement we created and tested in the lab turned real life results into reality. BI has a strong history of lining up the scientific data with real-world results, fifty-four years to be exact. Only after critical lab testing for purity is the product released to the public. But that’s where the real testing takes place – from REAL-LIFE data from individuals that testify to the results. Beverly has what the body needs. We don’t use catchy drug names to get your attention, we just keep it clean and natural. Take a look at these categories.
Joint Health: Joint Care, EFA Gold
Sleep and Recovery: ZMA 2000, Advanced Antioxidant, Glutamine Select
Brain, Body, & Muscle Energy: Fast-Up, Up-Lift, Muscle Mass, Creatine Select
Lean Muscle Support: Mass Aminos, Ultra 40, Muscularity, Muscle Synergy, Creatine Select, Quadracarn, and Density
Gut Support: Multiple Enzyme Complex, Glutamine Select, ZMA 2000
Fat Loss: Lean Out, 7-Keto MuscLean, Quadracarn, GH Factor, Energy Reserve
Internal Health: Lean Out, Energy Reserve (L-carnitine), Quadracarn, Super Pak, FitTabs, Muscle Synergy, Ultra 40
Immune Support: ZMA, Ultra C, Advanced Antioxidant, EFA GOLD, Super Pak
Muscle Food: UMP (all 7 flavors), Mass Maker Ultra, Muscle Provider, PBP, Provosyn, and coming soon—The new UMP BAR.
Becoming a Fitness Model: My Dream Becomes a Reality
No Nonsense Magazine 2014 Collection
By: Steve Kuchinsky
At a Glance: Steve Kuchinsky
Occupation or Education: Personal Trainer / Professional Model
Family: Extremely fortunate to have a mother, father and older brother whom I am extremely close with and who have always supported me in my aspirations and in following my dreams
Residence: Manhattan, NY
Years training: 8 years
Weight: 193 (off-season), 191 (contest. Live by rule of thumb of not having an "off season")
Favorite Bodybuilding Meal: grilled chicken, egg whites, brown rice, black beans, avocado, hot sauce, spinach. Put it all in a big bowl and mix it up. Hmm, hmm good!
What would you recommend to someone who has never used BI supplements before: I would recommend Muscle Synergy! By far the most effective supplement I’ve ever taken.
Hobby or interests: I am originally from upstate NY and I love the out-doors and hiking.
Words to live by: "Always stay strong and on point, you never know who you are inspiring"
Most inspiring book: Power of Now by Eckhart Tolle
I started lifting 8 years ago at age 18. But, my goal crystallized when I read my first No Nonsense Magazine. Brian Wiefering was featured, and I was hooked. I said to my-self, “I want to look like that”. I didn’t just “want” to look like “that”; I was willing to devote my life to achieving a physique similar to Brian’s.
I wanted to learn more about how Brian did it, so my next move was to get my hands on more of the BI No Nonsense mags and newsletters. I read them cover to cover and started applying what I learned. I experi-mented with the various nutrition and train-ing plans, searching for the best plan to put me on the fast track to success.
And it worked!
My photos first appeared in Exercise for Men. More modeling jobs followed includ-ing Men’s Fitness, Muscle and Fitness, Nike and Under Armour, and the most recent, the front cover of Physique Magazine.
Now, I’ve turned my focus and discipline to a new challenge - competition. Preparing for physique competitions will push me out of my comfort zone and be a new challenge for me to pursue. If you’d like to follow along with me, here is my preparation outline.
Meal Plan / Supplement Schedule Regimen: A Winning Strategy
As an all-natural competitor, supplementation is crucial. Having a quality brand like Beverly International in my corner gives me a winning strategy. My basic approach for competing is the same as prepping for a photo shoot. My arsenal of BI products provided me continuous winning results year after year. Here is the regimen I follow for the weeks leading up to a photo shoot or competition. I believe that this is a great plan for anyone who wants to lean out and build muscle at the same time. Why don’t you give it a try?
(7:30AM) PRE-WORKOUT SUPPLEMENT STACK
2 scoops Glutamine Select, 1 scoop Muscle Synergy powder, 5 tablets Density, 2 scoops Up-Lift
(I take my Pre-Workout stack first thing in the morning on an empty stomach and then head directly to the gym. Muscle Synergy helps give me explosive power and awesome pumps. In addition, the therapeutic dose of HMB in Muscle Synergy helps protect my muscles while training on an empty stomach. I take Up-Lift for energy throughout my workout. I sip an additional scoop of Glutamine Select during my workout to prevent catabolism and help spark the recovery process.)
(9:30AM) POST-WORKOUT SHAKE AND SUPPLEMENTS
2 scoops Muscle Provider, 1 banana, 5 tablets Density, 1 Ultra C
(Post workout I use 2 scoops Muscle Provider for a fast digesting protein source, 1 Super Pak, 5 Density, and 1 more scoop of Muscle Synergy (for further recovery). Throughout the day I sip on Glutamine Select (2 scoops in my gallon water jug).
MEAL #1 (11:30AM)
12 egg whites, ½ cup oatmeal, 2 tbsp almond butter, 5 tips asparagus
(I take three Mass Aminos and three Ultra 40's with Meals #1-6. This helps ensure I meet my daily protein requirements and stay anabolic throughout the day.)
MEAL #2 (1:30PM)
2 scoops Ultimate Muscle Protein, 1 tbsp almond butter
MEAL #3 (3:30PM)
10 oz tilapia; ½ sweet potato; 1 cup spinach
MEAL #4 (5:30PM)
8oz lean red meat; 1 cup spinach or asparagus; 3 EFA Gold
MEAL #5 (7:30PM)
8oz grilled chicken breast; 1 cup spinach or asparagus; 3 EFA Gold
MEAL #6 (9:30PM)
2 scoops Ultimate Muscle Protein; 1 tbsp almond butter; 5 tablets Density
(For my last meal, I have two scoops of Ultimate Muscle Protein. UMP helps feed my muscles throughout the night with its slow release protein delivery system.)
PRIOR TO BED: 3 ZMA 2000
My training routine consists of a mix bag of workouts and methods to keep my muscles guessing. No workout is ever the same! I customize workouts for my clients and myself and change them frequently. Below is a sample of my workout routine hitting each body part once a week.
- Incline Bench Press: 5x5
- Flat DB Press: 5x5
- Decline Bench Press: 5x5
- Incline DB Press: 3x20
- Flat Bench Press: 3x20
- Decline DB Press: 3x20
- Deadlift: 5x5
- Weighted Pull Ups: 5x5
- Seated Cable Rows: 5x5
- Deadlift: 3x20
- Pullups (Body Weight): 3x20
- Seated Cable Rows: 3x20
- Military Press Barbell: 5x5
- Side Laterals: 5x5
- Arnold Presses: 5x5
- Military Press DB: 3x20
- Side Laterals: 3x20
- Arnold Presses: 3x20
- Rear Delt Machine: 3x20
- Heavy Barbell Curls: 5x5
- Heavy Skull Crushers: 5x5
- Incline DB Curls: 3x20
- Weighted Dips: 3x20
- 21's On Cable Curl
- Cable Press Downs: 3x20
- Barbell Curls: 3x20
- Skull Crushers: 3x20
- Squats: 5x5
- Front Squats: 5x5
- Leg Press: 5x5
- Leg Extensions: 5x5
- Squats: 3x20
- Leg Extensions: 3x20
- Leg Press: 3x20
Every day at the end of my workout.
Kuch’s Oatmeal Delight
Here’s one of my favorite recipes: 2 scoops Ultimate Muscle Protein, ½ cup oatmeal, 2 tsp cinnamon, 1 tbsp. almond butter.
Cook oatmeal first, then mix in the remaining ingredients and you’re ready for a healthy, nutritious breakfast!
It has been an amazing journey, but one that has brought me tremendous pride and joy. At this juncture, I sincerely want to help others achieve a healthy and fit lifestyle. There are times you will be faced with obstacles, but my goal is to help you alleviate those times, the same way Beverly International did for me when I first started out.
WWW.KUCHFIT.COM - Personal training, health and fitness consultation to help all achieve their fitness goals.
FULL STEAM AHEAD: Nutrition, Training, Cardio, and Visualization for Figure Competition
No Nonsense Magazine 2014 Collection
By: Hyla Conrad, 2012 NPC KY, OHIO, and KY MUSCLE overall figure champion
At a Glance: Hyla Conrad
Education: Bachelor’s degree in exercise science and cur-rently writing articles for Julie Lohre’s TeamFitbody.com website
Family: Married for 2 years to my high school sweetheart, Jimmy. We have a very active border collie named Max.
Residence: Corydon, IN
Years training: Competition training for 2 years, always been active and had a very athletic childhood
Weight: 130 (off-season), 122 (contest)
Favorite Bodybuilding Meal: Beef! I love beef, lean steak or hamburger with side salad and sweet potato.
Favorite Supplements: I love FitTabs multivitamin because they make my hair and nails look amazing. I take two in the AM and two PM. Of course, how could I not mention UMP? By far the best protein I have ever used. It keeps me full, while delivering the results I am looking for - lean muscle gain. This protein is so versatile, and tastes amazing just mixed with water. I have at least two shakes a day. My favorite is vanilla mixed with Jell-O sugar free banana pudding powder and 2tbsp of natural peanut butter with a little bit of water and ice topped with fat free Cool Whip. It’s delicious!!
What would you recommend to someone who has never used BI supplements before: Make sure you know your goals and the body type are trying to achieve, and read the Supplement Recommendation Chart on the BI website before you purchase. Educate yourself on the science behind the supplements; connecting the mind to the body is key.
What’s in your CD player: Mix of classical music for my Pilates workout
Hobby or interests: Camping, hiking, and playing in my garden. I love the dirt.
Words to live by: "Fear defeats more people than any other one thing in the world” ~Ralph Waldo Emerson
Most inspiring book: Animal, Vegetable, Miracle by Barbara Kingsolver
I have always dreamed of competing but I didn’t know where to start, so in January of 2011, I turned to the Internet and searched for personal trainers in Kentucky. That is how I found IFBB Pro, Julie Lohre. It was the best decision I ever made. I was small and thin, with little to no muscle. Julie suggested I com-pete in bikini, but I always loved the way figure ath-letes looked and dreamed of having a body like that. I was determined to gain muscle in my upper body and with a background in gymnastics, I decided to take a shot at Fitness. I will never forget Julie’s re-sponse to my first 4-week photo update. I had gained muscle in my upper and lower body in just 4 weeks. I was ready for the stage in 9 weeks with lean muscle gains and a lower body fat percentage. I placed 1st in Fitness at the NPC Kentucky Derby Show and 2nd at the Julie Palmer Showdown.
Now, I am a figure competitor. My muscle gains have increased, and my body fat percentage is stable, only dropping during contest prep. The process of contest prep is easier because I am able to stay on track with the help of Julie and Beverly International. I am healthy and have tons of energy. Along with my everyday healthy lifestyle, competitively 2012 was the best year for me! My fall competition season started with Overall Figure wins at the NPC Kentucky State, the NPC Ohio State and the NPC Kentucky Muscle. My fall season ended with a trip to NPC Nationals in Atlanta, GA, which gave me the experience that I’ll need to improve and come back stronger in 2013. This journey and career path is just the beginning for me, and I am excited to see what is next.
Working with Julie has been a positive, life changing experience; committing to her training programs and nutritional guidance delivered results. She introduced me to Beverly International products, which supplemented my success in ways I never could have imagined. The quality of these products has given me the ability to take Julie’s training and nutritional pro-grams to another level.
Now, I’d like to outline exactly what I did this year to achieve these results, and I hope it will help you design your own success program for 2013.
MY MUSCLE GAIN / STAY LEAN DIET
- 2 whole eggs + 3 egg whites
- 3 slices of turkey bacon
- 3-4 slices of low-carb/high fiber bread with spray butter and sugar-free jelly
- ½ cup of berries
- ½ cup of low-fat cottage cheese, 1 small apple
- 8oz ground turkey patty with 2 slices of low-carb/high fiber bread to make a burger with lettuce, tomato, onions, pickles and mustard
- Small salad w/ 1 tbsp olive oil & vinegar dressing
- 2 scoops Ultimate Muscle Protein
- 1 banana or apple
- 2tbsp natural peanut butter
- 2 rice cakes
- 4-5oz lean beef
- 2 cups of green vegetables-usually a salad or green beans
- ½ cup of sweet potato or brown rice
- 2 scoops of Provosyn mixed with ¾ cup of skim milk (awe-some for lean muscle gain)
BI FitTabs Multi-Vitamin: 2 in AM and 2 in PM
BI Glutamine Select: 1 scoop during training and another at night if I’m feeling depleted
BI Lean Out: 2 capsules with 5 meals
BI Ultra 40: 2 tablets with 5 meals
BI EFA Gold: 3 in AM and PM
BI 7-Keto: 3 in AM and 3 with Lunch (4-6 weeks out from competition)
3-4 days a week 30 minutes HIIT in the early evening. I can work harder when I do cardio in the afternoon and I have more energy. As a former sprinter, I usually head to the local track and do sprints mixed with some plyos or I run stairs at the local fairgrounds. This type of car-dio really helps keep my legs tight, while developing the glute/ham tie in that many of us struggle with. I also wear a heart rate monitor to help me understand when my heart rate is at its peak and help me to monitor shorter recovery times. My recovery times are based on HR and not muscle exhaustion or accelerated breathing rates.
My training routine is more athletic based and incorporates bodyweight exercises mixed with higher intensity weight training. I started doing Tabata workouts and saw a huge change in my cardiovascular system. My recovery times in between sets were becoming easier and I was becoming more efficient each week. Plus it keeps my mind active by switching up the typical training regimen. I also added in Pilates twice a week to keep my legs and core tight, while helping to elongate the muscle bellies in my lower body.
One Pilates and cardio session on either day
Sample Tabata Workout
8 sets x 20 seconds work/10 second rest each exercise
1. One Arm Overhead Press Standing on one foot (alternate foot)
2. Across Body Delt Pulls (left)
3. Inverted Pushups
4. DB Lateral Raises
5. Across Body Delt Pulls (right)
After working hard for weeks, sweating, training and sticking to clean meal plans, competition day is the day I get to be tan, wear pretty jewelry, and have my hair and makeup done. For me, competition day is my “girly” day! The competition experience is always special to me and each one is unique. I always meet wonderful inspiring women who are living the same lifestyle I am. It’s like, “you step backstage and things you love automatically surround your world”. Just being in the com-petition is a great feat in itself, and everyone should be proud of being a part of something so wonderful.
I practice my presentation at least 3 times a week year round, even if it’s just a quick 5min practice in my gym clothes. This helps me remember some of the reasons why I am training and helps me keep track of symmetry and areas that I need to improve. First thing that goes through my mind is, smile. Second, is eye contact to all the judges. Lastly, I remember this is a show, and people want to see a show. My walk, my stage presence, my confidence, everything is centered on one thing- knowing that I am in a show. I scan the judges and the audience constantly with a huge smile on my face. I prac-tice this at home in a mirror, the walk, eye contact to all the judges, turns, just like it’s a real show.
Vision and Motivation
What helps keep me motivated? I am a strong believer in connecting the mind with the body. I truly believe if you can vision yourself in a positive light, you are able to achieve anything. Connections between the body and mind are very important for diet and training too. Knowing how foods work in my body help to keep me on track and healthy. Understanding the muscle structure and how it works is key to making those connections with the body during training sessions.
I have a vision of what my life will be like in a couple years. It’s a vision that includes everything I have ever wanted to achieve in my life. I revisit this vision often, and have a key word that takes me there. That key word is “steam”. My vision looks like this - “I am cooking a healthy meal for dinner in my kitchen, and the “steam” is rising out of the pot on the stove. My husband is sitting on the couch reading. My dog Max is napping on the floor a couple feet away from me. The windows are open, the air is clean and crisp, and the leaves on the trees are changing. I feel fit, healthy, and happy. I am in my mid 30’s and I am an IFBB Pro and I have won many competitions and have friends that support me and love the bodybuilding industry as much as I do.” This vision is important to me, and holds a special place in my heart. When I lose my focus, I turn to this vision and it keeps me training and pushing towards it. I really suggest that you develop your own personal vision for the life you want to achieve, inside and outside of fitness.
The love for this sport will never die for me. I know when I am 80 years old, I won’t be competing but I will still be training and enjoying this healthy lifestyle, and I will still be using Beverly International products!
Four Years Twenty Pounds of Muscle
No Nonsense Magazine 2015 Collection
By: Aaron Whitten
Between November of 2010 and October of 2014 I gained nearly 22 pounds of muscle and managed to shed a half pound of fat. In comparison to those ridiculous ads we are bombarded with daily about gaining fifty pounds of muscle this year (or month!) it might not seem like much. But for those of us in the real world who fight for every ounce of muscle it is very substantial. The net effect of those pounds was very noticeable and made the journey worthwhile. Let me show you how I did it.
In 2010 I competed in the amateur Universe. I followed the Beverly Contest Workshop Manual to a ‘T’ including taking precise measurements throughout using Beverly’s body fat spreadsheet. I also had lots of photos taken afterward, some purposely from not so flattering angles. I compiled all this data and sat down to analyze it. My thoughts preceding each off season are threefold. First, I look at the big picture, the mile high view to see the most glaring weaknesses in my physique. Secondly, I look in more detailed fashion to determine how those weaknesses are manifested; exactly where am I weak? Third, I create a plan to eliminate them. That’s it, I keep it very simple and go to work.
My analysis of the numbers and pictures told me the following: I needed more overall mass. In particular I needed more muscle in my back. And lastly, I needed to consume more calories to support those goals while following a routine revolving around big, basic movements. In essence, I needed to eat more while doing some power lifting with additional emphasis on back work. Sounds simple enough but…
The trouble is that I am very ectomorphic. If you aren’t familiar with the term it refers to bone structure and metabolism. Ectomorphs are naturally small boned people with fast metabolisms. Endomorphs are the opposite and mesomorphs are your genetic wonders who can gain muscle easily. I have gained a lot of muscle over the years but had hit a wall in terms of caloric consumption. If you have ever had to force feed yourself you know what I mean. It is nauseating and gets old really fast. Most folks are quick to say how lucky I am but that’s only because they have never experienced it. As a bodybuilder I have done both, I have crammed food down my throat in the off season and dieted for shows and I can tell you neither is a picnic. I just didn’t know how I was going to eat any more food on a consistent daily basis.
I needed to find a way to supply my body with additional calories, especially protein, without overly filling my belly or adding to my already extensive food prep. I searched the Beverly website for a day or two and pulled out my old No Nonsense magazines, flipping through hoping to find an article that might pertain to my plight. I found the solution by chance in the form of an old ad for Ultra 40 liver tabs. In that ad it said that by combining Ultra 40 and Mass aminos several times daily a person could gain up to five pounds of muscle yearly. Don’t get me wrong, I was no stranger to either prod-uct. However I had only used them religiously pre contest main-ly to stave off hunger between meals. The thought of using them extensively in the off season sounded really appealing. This way I wouldn’t be bloated and there was no food preparation involved. I don’t believe in doing anything half way so I planned to use 8 of each after each meal. I figured I was approaching my genetic limit so it would be twice as hard to gain that five pounds as for a normal person. What could it hurt? Even at that heightened intake it was cheaper than buying another thousand calories of food daily.
I also cranked up my consumption of the new Mass Maker Ultra. I admit that wasn’t really a conscious decision but just kind of happened because I really like the taste. I followed the meal plan I had in the past from Beverly designed for a 225+lb guy, with a few added calories. Here’s how it broke down:
Meal 1: 6 whole eggs, 8oz ground turkey or beef, small amount of cheese, salsa; 1 cup oatmeal, honey, almond butter and added one scoop of UMP, and some apple juice
Meal 2: 3 scoops of UMP or 4 scoops of Provosyn, 2 tablespoons of flax seed oil. I combined this with one scoop of Mass Maker Ultra and followed it with an apple.
Meal 3: 10oz ground turkey or beef (cooked amount); 1 cup lentils or rice and a large mixed salad with olive oil and balsamic vinegar.
Meal 4: Repeated Meal 2. Since this was usually my pre workout meal I would mix in two scoops of Mass Maker Ultra, sometimes three. I wish shaker cups were larger!
Post workout: I would immediately drink another 2-3 scoops of Mass Maker Ultra mixed in juice.
Meal 5: Basically this was a repeat of Meal 3. I often steamed the vegetables and made a large stir fry.
Meal 6: Protein pudding! 3 scoops of UMP, almond butter, honey and a cup of cottage cheese. I added apple juice or kefir and made it into an ice cream type consistency.
In addition to this I always had a Super Pak, Creatine Select, QuadraCarn and Lean Out, which I take in the off season for the cardiovascular benefits, not fat burning. I used two Multiple Enzymes, sometimes three, be-fore meals and used Up-Lift before every workout. I also used Muscle Synergy sporadically, probably every other month.
This did not constitute a change from my former eating habits. The change was from the Ultra 40 and Mass aminos. I took 8 of each before or after each meal and often during workouts. I went through thousands of those little gems. Since the diet was the same as before and this was the only addition I knew this would be a valid experiment to determine their merit. The frustrating part was how slowly it progressed; it is very easy to second guess yourself and want to try something else because the scale is barely moving. Even at the best rate of five pounds yearly it only breaks down to less than half a pound monthly! During those times I would re-mind myself to stay the course and give it a solid chance. Whether it is a meal plan or workout I believe you need to follow it precisely for at least six months before passing judgment. So I toiled on and faithfully observed the plan.
One quick note: I cannot stress enough the value of Beverly’s most economical supplement, the Multiple Enzyme Complex. In my experience ectomorphs like myself often do not secrete sufficient gastric enzymes to allow for the digestion of large quantities of food. This may be why their stomachs tell their brains that they are not hungry. Taking just a couple of these before a big meal makes the difference between being uncomfortably bloated for hours or feeling normal. Remember, it isn’t what you eat, it’s what you absorb that matters. Multiple Enzymes are an absolute must on a weight gaining diet.
I also keep logs in the off season though not as detailed. As I progressed through 2011-2014 I compared my body weight, strength levels and abdominal skin pinch measurement to those from previous off seasons. My body weight had not sky rocketed but was gradually climbing. My strength levels were higher and at a lower body weight than at previous personal bests. And my belly fat was considerably less. Overall I was carrying more lean mass at a lower body weight which brought me some mental comfort. I didn’t get too excited though as I knew that true gains could only be ascertained by comparing contest to contest, when all the fat had been stripped away. I eventually plateaued at 217 and decided it was time to solidify the gains I had made.
Let’s step back and look at the training plan I followed in con-junction with this meal plan. As a competitive power lifter I have always favored strength oriented routines like the periodization plan detailed in an old NNN issue (“A 12 Week Training Cycle for Muscle Size and Strength”, No Nonsense Vol 12, #3). Any one is welcome to contact me for a spreadsheet copy of this excel-lent routine. I have used it many times with great success, gaining lean mass and strength steadily. I went through four full cycles of this then incurred an elbow injury requiring surgery. Rather than lay around and fatten up (or skinny up in my case) I decided to employ the Smolov squat routine since it required no upper body work whatsoever. I wouldn’t wish that program on my worst enemy but man, did it work. I put over 70lb on my best squat over the course of three months and found my upper body had responded as well; proof of the power of systemic growth exercises like the squat. After that I returned to the periodization plan for several more cycles. I was steadily growing and things were going well. Then I got greedy…
A Year Wasted
I became enthralled with a popular training method followed by many elite powerlifters. I thoroughly studied this unique and com-plex methodology and purchased quite a bit of new equipment in order to give the program my best shot. I desperately wanted this to work. I went for it for a full year. Then I compiled my data again and analyzed the results. A year wasted! At the end of the day my lifts had stalled and my lean mass hadn’t budged. And my target body part, the back, had suffered most! I couldn’t afford to lose any more time, I had to return to what worked FAST. So it was back to the periodization routine that had never failed me. The lesson I learned was to stick with what works.
Pre Contest Nutrition & Training
I continued with the Beverly periodization routine until the end of April, 2014. I wanted to compete in the fall and knew I would need to dedicate at least five months to the process. With my me-tabolism crash dieting is a major no-no. I have to go easy or I risk burning up whatever I may have built in the off season. Using the Beverly International Pre Contest Workshop manual as a guide here is what I formulated to bring me into top shape by October:
- 2 months of the 2 on, 1 off routine while following meal plan 1B.
- 2 months of the 4 on, 1 off routine while following meal plan 2B.
- 1 month of 3 on, 1 off routine while following meal plan 2C.
Note: If you are lucky enough to own the Pre Contest manual, you’ll find the nutrition plans referenced on pgs 15, 21, and 22. The training programs can be found on pgs 39-42. If you do not own the Pre Contest manual, you can still use the “Solutions” section of the BeverlyInternational.com website to access the plans. You’ll find the diets in the “Beverly Nutritional Programs” section:
- Meal plans 1B and 2B are comparable to the “Gain Muscle and Lose Fat Plan”
- Meal plan 1C corresponds to the “Male Bodybuilding Pre Contest Nutrition Plan”
The training programs are illustrated in the “Training” section under the heading PreContest Training Program.
The only change I made to the meal plans was the frequency of Carb Up meals. I know my metabolism pretty well and I know when it is telling me to eat. The meal plans called for Monday/Thursday Carb Up Meals but I added a third and often would have Saturday as a ‘free day’ where I would re-ally stuff in the calories. This wasn’t lack of discipline, this was twenty years of experience of listening to my body. At the end of the day (or the contest) it isn’t who deprived them-selves the most who wins, it’s who looks the best. And I knew that if I pushed it too hard too soon I would burn muscle.
I followed the workouts precisely. I added a pulley set up to my home gym so that I could do smaller moves like pushdowns and cable rows and even got a set of Power Block dumbbells for curls, laterals, etc. I kept an eye on my strength levels and pushed for PR’s up til the last month. On the days that I had more energy I would employ five sets of five on the big moves and supersets on the days I didn’t. I kept it very simple and just trained hard.
As for cardio, I didn’t do it. I am not a fan in general especially for ectomorphs like myself. I really proved this to myself in the off season. To go with the “elite” powerlifting training program that I mentioned earlier, I bought a sled, prowler, wheelbarrow and tire and performed the recommended HIIT workouts faith-fully. Like I said, if I sign up to do something I go all-in. And I watched my lifts drop as my frustration climbed. Maybe it works as a conditioning tool for some but in terms of fat loss for me I will take proper dieting over cardio any day.
So the day of the contest, the WPAA Troy Alves Classic, finally rolled around and I won my class. A judge said I was the most conditioned guy in the whole show, a testament to Beverly’s con-test prep wisdom. Just as importantly, I had new measurements and photos to analyze. Here is the hard data from the day before the show in 2010 and again in 2014:
- 2010: 154.4 lb of lean mass, 8.6 lb of fat
- 2014: 175.9 lb of lean mass, 8.1 lb. of fat
- Net result: 21.5 pounds of muscle gained, .5 lb. of fat lost
Now that is what I call progress! Since the training was largely the same as before (I even lost a year) and the meal plans were identical I can safely assume the difference was due to the addition of Ultra 40 and Mass Aminos. I felt this was a very valid study under controlled circumstances with minimal variables, at-testing to the worth of these products.
In my opinion an average of five pounds of muscle gained yearly for the average lifter is a best case scenario. The genetically gifted or chemically enhanced might scoff at these numbers but I am truly pleased. I highly recommend employing this tactic to anyone interested in gaining lean mass with minimal investment. I also feel they are key to maintaining that mass while dieting. To those who may shirk at the thought of ingesting so many pills daily, allow me to briefly toot my own horn: I suffer from dysphagia, a condition that causes difficulty swallowing and frequent choking. Therefore I must chew each and every one of these tablets. If you truly want progress you will find a way.
I am hardly the first person to discover the power of this combination nor am I the first to reap its benefits to this degree. I hope others will read this and decide to give it an honest try. As hard as we work in the weight room I feel that taking a few dozen of these pills daily is a minor inconvenience at most. Take 4 of the Ultra 40 and 4 of the Mass Aminos with each meal this off season and note the impact it has on your own physique. I believe you will be very pleased with the results.
I was very pleased with my conditioning and knew that Beverly had contest prep down to a science. Boy was it nice to be working with a tried-and-true outfit instead the many self-proclaimed gurus in the area. I listened to the insanity that other competitors went through at the instruction of their local wizards and knew they had compromised their conditioning. I tried to keep to myself but eventually some fellow competitors asked about my own prep. When I told them how simply I had done things, like not even doing a ‘peak week’ they scoffed. However when my clothes came off a little later they were suddenly silent. Eventually they all asked me who I trained under and how much it cost. When I told them of Beverly’s free information and programs on their website, I thought they might cry! Again the moral here is to stick with what really works, in this case a company with nearly half a century’s experience working with thousands of bodybuilders. A company that cares about more than just their bottom line. What ‘team’ am I on? Beverly!!!
From 10th Place TO FIRST Here’s How I Did It!
No Nonsense Magazine 2015 Collection
By: Nicole Phinney
At a Glance: Nicole Phinney
Family: Fiance, Daughter, 6; Son, 3
Occupation: Director of Sales and Marketing, Total Nutrition Shop, Sheffield Village, OH
Residence: Cleveland, Ohio
Years training: 3
Weight: 128 (off-season), 117 (contest)
Favorite Bodybuilding or Fitness Meal: Flank Steak, Sweet Potato, Grilled Asparagus with Salad
Favorite Supplements: Glutamine Select and Muscularity!! They were integral to maintaining my muscle mass while leaning down. The pharmaceutical grade quality ensures great results.
What would you recommend to someone who has never used Beverly supplements before? Hands down I would recommend they start with UMP! It tastes delicious and is second to none with regards to nutritional benefits.
In my CD player: Rob Bailey and the Hustle Standard
Hobbies or interests outside of bodybuilding: Baking (watch out for my chocolate chip cookies!!)
Words to live by: "The gratification comes in the doing, not in the results." - James Dean
“People will forget what you said, they will forget what you did, but they will never forget how you made them feel.” - Maya Angelou
My journey started on May 14, 2011, when my then husband turned off the car while the windshield wipers were still on, leaving them stuck in the middle. This action filled me with such fury that I literally exploded hours later with the birth of my second child via C-section, two weeks ahead of schedule. As with my first child, I had gestational diabetes. I had spent the last five months visiting doctors weekly, checking my sugars multiple times a day, eating on a strict nutrition plan, and giving myself insulin shots (something I had avoided with my first pregnancy). When all was said and done, I waddled into the hospital at 160lbs on my 4’11” frame and unfortunately, I did not give birth to a toddler.
Six weeks after my son arrived, I decided it was time to get my body back. I was going to do something insane; I was going to go to the gym. Nervously, I placed both of my children in the “child watch” center and I ventured into the gym wilderness. I immediately mapped out the “safe” areas which left me with the cardio machines and the group fitness classes. I tried many classes including Zumba, Aerobics, and Step. I wasn’t particularly enjoying myself in these classes nor was I very good (once the step instructor had to stop the entire class because I was so off-tempo)! I persisted and finally found a class that I actually enjoyed and did not require any K-kick, jump over step or grapevine combos. The class taught basic weightlifting, and I gradually moved my way up from the 2lb dumbbells. Over time, I began to feel more comfortable and I took the next step. I ventured out of my “safe” zone and into the machine area.
I started going to the gym in July and by October I had exhausted my training knowledge base, but still craved more, so I hired the gym’s personal trainer. She suggested that I set a goal for myself, and I very naively decided to compete in a Bikini competition the following March. The more I trained, the more I fell in love with the sport and the harder I pushed. I started taking progress photos and they added fuel to my fire. Eight weeks before my competition, I decided to switch divisions and set my sights on competing in Figure and I made what has come to be one of my fitness journey’s greatest decisions; I hired Dave Liberman as my trainer.
Our short timeline meant Dave had to teach me a completely new way of looking at fitness and nutrition, and quickly. (Needless to say, it was a tough 8 weeks.) This is when Dave introduced me to the incredible Beverly International products. Combining my new meal plan, lifting style and Beverly products, I was able to achieve the leanness necessary for Figure in eight weeks.
Through the process of leaning down it became apparent that there had been some serious damage to my abdomen from my pregnancies beyond the normal abdominal separation. The leaner I became, the more pregnant I looked. If I laid on my side my abdominals would sort of slump over in a mushy mass. Many hours were spent sobbing in frustration. I was in the best shape of my life but there I was looking 3 months pregnant and about to step on stage! I consulted with a surgeon and discovered that regardless of how many abdominal exercises I did, the damage could only be repaired surgically. He actually said that he had never seen a patient with this much damage but who could also flex their abdominals into a six pack.
Despite the abdominal difficulties, I had committed to a goal and was going to follow through. My daughter, who was 3 at the time, had grown to recognize my change in lifestyle. I wanted her to see her Mommy as a strong and dedicated woman. I hit the stage for the first time weighing 94lbs on March 23, 2012 and again one week later for the NPC Natural Ohio. I had followed Dave’s training, the nutrition schedule, and supplementation with Beverly International precisely and came in looking in the best shape of my life!
I finished 10th out of 12 girls. I stepped off stage after being in the last call-out, destroyed a chocolate chip cookie (or a dozen) and cried. What made it worse was that I still had to go back on stage for the night show. (Bodybuilding competitions are broken into two parts, the morning prejudging and the evening awards show.) I could have left, but I couldn’t let myself not finish. I took the afternoon to lament in self-pity. I pulled myself together and went back to the evening show with the attitude that it was time to celebrate my accomplishment of stepping on stage in the best condition of my life!
Two days after competing in the NPC Natural Ohio, I was rolled into the operating room for an abdominal-plasty. As it turns out, my abdomen had not only separated medially, but also horizontally. Originally, we thought that I had a hernia, but it was discovered that the abdominals surrounding my belly button had completely torn apart as well. The surgeon had to stitch my abdominal wall back together twice during surgery. It had been almost a year exactly; I was once again wrapped in an abdominal support band just as I had been after my C-section. Right then and there I committed to stepping on stage again, but only after I had appropriately healed and trained for a significant length of time.
Dave had designed an off-season bulk nutrition, supple-mentation and training program for me. I stepped back into my iron cathedral in May 2012 to implement his plan. My training split was 6 days a week, training a different muscle group each day and my lagging muscle group twice. Here’s a sample of my workout program. I’m sure that any female who is trying to develop more muscle mass will benefit from it.
Leg Extension: Warm up
Superset Wide Stance Leg Press / Hack Squat: 5 sets 12 reps each Leg Extension: 5 sets 12 reps
Walking Lunges: 4 sets 15 reps
Incline Dumbbell Press: 5 sets 12-10-8-8-8 reps
Incline Flyes: 5 sets 10-12 reps
Barbell Bench Press: 5 sets 10-8-6-6-6 reps
Cable Crossovers: 5 sets 12 reps
Lat Pulldowns: 5 sets 12-10-8-8-8 reps
Bent Over Barbell Rows: 5 sets 12-10-8-8-8 reps
Seated Cable Rows: 5 sets 10-12 reps
Deadlifts: 5 sets 10-8-6-6-6 reps
Standing Barbell Presses: 5 sets 10-8-6-6-6 reps
Lateral Raises: 5 sets 10-12 reps
Rear Delt Raises: 5 sets 10-12 reps
Shrugs: 5 sets 12 reps
LEGS (Workout #2)*
Leg Extension: 5 sets 12 reps
Squat: 5 sets 12-10-8-8-8 reps
Superset Leg Curl & Stiff Leg Deadlifts: 5 sets 10-12 reps each
Barbell Curl: 4 sets 12-10-8-8 reps
Skull Crushers: 4 sets 12-10-8-8 reps
Preacher (or Machine) Curls: 3 sets 10-12 reps
Seated 1-DB Triceps Extension: 3 sets 12 reps
Alternate DB Curls: 3 sets 12-10-8 reps
Triceps Pushdowns: 3 sets 12-10-8 reps
*Work abs and calves on your leg days. Pick two exercises for abs and two for calves. Perform 3 sets of 25 reps on each exercise.
It is very important that you track your workouts when trying to add muscle mass. Start a little lighter than you think you should. Work on perfecting your form. Once you get the form down it’s time to start building muscle. In order to build muscle you’ll need to gradually increase the amount of weight you are able to use. Add weight to the exercise whenever you are able to perform all your sets for the prescribed reps in good form. For example on the Incline Dumbbell Press you might be using 25x12, 30x10, and 35 for 3 sets of 8. At first, you might not be able to get 8 reps on each of the last 3 sets. But, keep working and when you successfully get 8 reps on each of those sets in good form, increase the weights the next time you do that exercise.
Nutrition and Supplement Plan
In order to successfully build the muscle necessary for Figure, I had to put on some bodyweight. Here is a sample nutrition plan from the Beverly website (www. BeverlyInternational.com) for a female who is trying to add muscle mass.
Meal #1 (choose 1 of the following)
Option A: 3 egg whites, 1 whole egg omelet with 1 or 2 ounces cheese; 1 slice whole-grain toast with almond butter.
Option B: 2 whole eggs, 5 ounces lean beef or 1/2 cup cottage cheese; 1/2 cup oatmeal
Protein Drink: 2 scoops Ultimate Muscle Protein; 1 tbsp. healthy fat source (olive oil, flax oil, almond butter) or heavy cream. – Optional: 1 serving low carb fruit.
6oz ground turkey; 2/3 cup cooked brown rice (or other complex carbohydrate source).
Optional: 1 or 2 servings of low carb fruit or vegetables.
1 can tuna or 4oz chicken breast, 1/2 cup cottage cheese; 1/2 cup pineapple (unsweetened) or 1/2 cantaloupe
Option B: Protein Drink with two scoops Ultimate Muscle Protein; 1 tablespoon healthy fat source (olive oil, flax oil, almond butter or heavy cream).
6oz beef, chicken, turkey or fish; 6oz baked potato or sweet potato; 1-2 cups vegetables or salad.
Meal #6 (Optional)
Protein pudding – mix one or two scoops Ultimate Muscle Protein in a bowl with just enough water
to make a pudding texture. Add one tablespoon of almond butter, walnuts, or heavy cream.
Dessert Saturday and Open Diet Sunday:
On Saturdays I had a dessert with meal #5 and skipped Meal #6. Sundays were my “open diet days”. I tried to keep portions within reason, but was al-lowed to eat whatever foods I wanted.
Muscle Building Supplement Plan
Fit Tabs: 2 tablets with meals #1 and #5
Ultimate Muscle Protein: As noted in nutrition plan
Mass Aminos: 3 tablets with each meal
Ultra 40: 3 tablets with each meal
Optional: Creatine Select & Muscle Synergy
While most of your off-season weight gain is muscle, you may gain a little fat in your quest to add size. This fat had to hit the road for me to step on stage and we began my prep for the Spring of 2013 in early October. The plan was for an incredibly slow-paced lean-down in order to preserve as much muscle as possible. We adjusted my off-season nutrition plan in steps, so it was a very manageable progression. My in-season plan has turned out to be incredibly similar to my off season plan.
Contest Prep Nutrition Schedule
6 egg whites; 40g oatmeal
4oz lean ground turkey; 3.5oz sweet potato
8oz chicken breast; 1/3 cup cooked brown rice; 170g asparagus, salad
4oz chicken breast; salad
6 egg whites
Pre-Contest Beverly Supplements
Once again, the cornerstone to my contest prep was the use of multiple Beverly International supplements. I researched the entire line and with the recommendations from my coach, we incorporated the following into my supplement schedule:
7-Keto MuscLean: 3 capsules twice daily
Lean Out: 2 capsules with each meal
Density: 3 tablets with each meal
Muscularity: 2 capsules with each meal
Glutamine Select: Before and during training, between meals whenever I started getting hungry
It is with complete honesty and sincerity that I say these prod-ucts absolutely helped me to lean down AND preserve my muscle mass. As an added bonus, the Glutamine Select also helped curb any bouts of hunger I encountered between meals. I followed the recommended guidelines for dosages of each product and stacked them with my meals and training sessions.
As a result of my nutrition schedule and the use of the Beverly International products, my cardio schedule was adjusted in manageable stages. At the height of my season I was doing fasted cardio 6 days a week for 35 minutes on the elliptical at a comfort-able pace. While I had to say goodbye to my beloved “Dessert Saturdays” and “Open Diet Day Sundays” earlier than the com-mon 12 week prep, I will forever allow more prep in this slow and steady fashion.
Back On Stage
I stepped back on stage on March 30, 2013, exactly one year later and 5lbs heavier. I competed at the NPC Natural Eastern and placed a very close first runner up in Open Figure Class A! I was elated. The feedback I received was that I came in too “hard” and needed to soften up a bit. The following week before the NPC Natural Ohio Dave adjusted my peak week cycle daily. I stepped back on stage April 6th, fuller and slightly softer and won Open Figure Class A! One year ago I had been sobbing in the back of the car binging on cookies over being in last call outs. This year I was sobbing in happiness over winning! My dream has literally become a reality. This season has been filled with such incredible positivity. The beautiful sentiments that have been expressed to me from family, friends and even complete strangers have exemplified even more how beautifully a blessed life can be. These kind words fuel me, they inspire me, and they lift me up when I’m struggling.
The following summer I began working with IFBB Pro Mike Ely. After another year of intense training and adherence to my nutritional plan I stepped on stage at the 2014 NPC Junior USA’s and won Open Figure A! I missed my IFBB Pro Card in the Over-all by one place! Two weeks later we tried again at the NPC Junior National’s where I placed second in Open Figure A! For the IFBB North American Championships, we made the necessary tweaks to bring my best package to date! All of our time and efforts had paid off; I placed first in my class and earned my IFBB Pro Card. This has been an incredible journey and I truly would have never thought I would be where I am today.
Nicole’s Contest Prep Tip:
Organization! Schedule and chart everything, it makes your day less stressful knowing you are pre-pared and have appropriated the proper amount of time for all of your tasks. And most importantly, listen to one person. It is easy to be overwhelmed in this industry by a myriad of different training and nutrition styles. Follow your coach’s plan; you hired them for a reason!
Never Give Up Never Give In
No Nonsense Magazine 2015 Collector's Edition
By: Dave Uhlman, 2014 KY State Overall Bodybuilding Champion
At a Glance: Dave Uhlman
Family: Married to my beautiful wife, Susan for 7 years and two amazing boys, Braylon – 5 yr old and Aston – 1 yr old
Occupation: Owner of Elite Personal Training and Contest Prep
Current Residence: Union, KY
Years training (total): 26
Weight: 212 (contest)
Favorite Bodybuilding Meal: There are quite a few! Jasmine rice, corn, organic rice cakes, grilled chicken, and Walden Farm’s Spicy BBQ. Mix it all up and enjoy!
Favorite Supplements: For my last contest I used Beverly’s Muscle Synergy, Fit Tabs, Glutamine Select, Multiple Enzyme, Energy Reserve, and UMP. All of these were used to give me added energy, help ensure no muscle loss, increase absorption of foods, and as far as the UMP- it gives me a great treat when my sweet tooth is calling!
What would you recommend to someone who has never used Beverly supplements before? Definitely UMP because it tastes killer. If you are trying to gain muscle then Ultra 40 and Mass Aminos, and Muscle Synergy for a great pump during training.
Hobbies outside of bodybuilding: I love to hang out with my wife and kids. It might not sound exciting but just being with them and having family time is the best. I also do an out of state fishing trip each year, usually in Florida. I love relaxing and being on the ocean!
Music: I listen to either Techno music while training or very relaxing and chill music when driving. Usually Pandora is on and gives great mixes for either.
Words to live by: Never give up. Never give in. You are never too old or beat up to reach your ultimate goals. Believe in yourself, have faith, Bust Your Butt and anything is possible!
My fitness journey has had a lot of ups and downs. Some amazing moments and some I’d like to forget. When I started training 25+ years ago I was a short chubby kid who was very self-conscious. I got into training to change the way I looked and improve my confidence. Life was good for the first 15 years. I made continual progress gaining nearly 60lbs of muscle over that time span. As I progressed, training and eating came to rule pretty much every minute of the day. I had some contest success with several class wins including the 2002 Mr. Ohio super heavyweight class. However, I was the big muscular guy who lacked that really dialed-in look needed to win the overall. I’d train like an animal and eat the same way. Prep was always tough for me because I couldn’t wait for it to be over so I could get back to heavy training and eating. No regrets though. Well that’s not 100% true. The old saying “If I knew then, what I know now…”, definitely comes into play. I ultimately paid the price for always training heavy no matter what my body was telling me.
Over the next 10 years I had 5 rotator cuff tears (some I tore twice), a re-attached bicep tendon, a partial pec tear, herniated disc, and many other minor injuries. I lost 30lbs of muscle. I suffered mentally as well with bouts of depression, sadness, and a loss of hope. My worst moments came after a surgeon told me to “find another sport” and recommended that I never train again. But I never gave up.
In January, 2013 I made a pact with myself to get down to a low bodyfat for my 40th birthday. By the end of June I had got-ten close to the 7% mark. Thoughts of competing started to resurface but I wasn’t sure if my body could do it again. I stayed at 7% or below for almost a year and in April, 2014 I pulled the contest trigger and committed 100%. I knew I wouldn’t have the same amount of mass as in the past, but my goal was to surpass my previous best condition by 10x's. I also was determined to enjoy the entire contest prep process (including all the ups and the downs) as it could be my last time on stage. I hooked up with friend and fellow prep coach, Jason Theobald of Scooby Prep, to make sure I got to the stage in my best condition ever. Here’s my final 15-week prep schedule. Remember, I was starting at 7% bodyfat and was already within striking distance.
Each week I’d follow my base diet (see below) for 5 days. I had a LOW DAY (usually on Sunday when I didn’t train) where I ate the same foods as the base diet, but cut the carb portions in half. I also had a refeed day. It was similar to my base diet but calories were raised to between 4300-4700, the carb portions were increased, and until 4 weeks out I could substitute some foods I really liked at a couple meals. For example, I had cereal post training as my carb source, a Chipotle burrito for another of my meals, and made Ezekiel pizzas with low sugar sauce, fat free cheese, pineapple, and mushrooms. I loved my refeed days!!
Here is an example of my base diet. I used a food scale to measure each portion so that we could make minor tweaks weekly, or sometimes even daily.
Upon Awakening: 2 scoops of Glutamine Select, 2 Energy Reserve, and a fat burner
30-35 min of fasted low intensity cardio each morning on a recumbent bike
Meal 1: 370 grams liquid egg whites, 3 pieces Ezekiel bread, 180 grams of blueberries, 1 organic brown rice cake, 5 grams natural peanut butter, Walden Farms maple syrup, 4 Fit Tabs
Meal 2: 82 grams UMP, 1 organic brown rice cake, 5 grams natural peanut butter
Meal 3: (pre workout) 220 grams grilled chicken, 220 grams jasmine rice, 80 grams sweet corn, 2 organic brown rice cakes, Walden Farms spicy BBQ sauce,
Pre workout supplements: 12-14 Muscle Synergy tablets, 2 Energy Reserve, 1 fat burner
During workout: 2 scoops Glutamine Select, beta alanine, citrulline malate, creatine (note: Beverly Creatine Select, Up-Lift, and Fast Up provide effective doses of beta alanine, citrulline malate, and creatine.)
Meal 4: (post workout) 90 grams cream of rice, 5 organic brown rice cakes, Walden Farms caramel sauce, 82 grams UMP
Meal 5: 82 grams UMP, 7 grams natural peanut butter
Meal 6: 210 grams grilled chicken, 1 can green beans
Snacks: Sugar-free Jello and more green beans if hungry which was every night
I trained 6 days a week for the shows. Usually Sundays were my off day. Since I had several surgeries and physical limitations I incorporated more moderate weight for my workouts. I kept intensity high and rest times to a minimum. I’m a huge believer in slowing the movement down and feeling the muscle. I used a lot of pause techniques, drop sets, and almost always did super sets. Again more volume and time under tension was key for my physique and bringing out detail in the muscle.
Monday & Thursday: Chest, Biceps, Abs
Superset Group 1:
Incline DB Press: 15,12,10,8,8
Standing DB Curls: 15,12,10,8,8
Flat Bench Crunches: 5 x 25
Superset Group 2:
Cable Crossovers: 15,12,12,12,12 with a 10 second hold at end of each set
Cable Curls: 15,12,12,12,12
Floor Planks: 45 seconds for 5 sets
Superset Group 3:
Hammer Strength Incline Press: 15,12,10,10
Hammer DB Curls seated: 15,12,10,10
Roman Chair Knee Ups: 4 x 20
Superset Group 4:
Incline DB Flyes: 15,12,10,10
Preacher Bench Single Arm Curls: 12,10,8,8
Pushups: 4 x 20 (hold at bottom for 10 sec on each set)
Tuesday & Friday: Legs, Calves
Superset Group 1:
Leg Curls: 20,15,12,10,10
Standing Calf Raise: 25,20,15,15,15 (stretch and squeeze between each set!)
Superset Group 2:
Leg Extensions: 20,15,12,10,10
Seated Calf Raise: 20,15,12,12,12 (stretch and squeeze between each set!)
Step Ups: 15 each leg with Dumbbells
Superset Group 3:
Wall Sits: 45 seconds after each set of squats
Superset Group 4:
Leg Press: 15,12,12,12,12
Step Lunges: 5 sets of 20 each leg with 20-30lb Dumbbells
Wednesday & Saturday: Back, Shoulders, Triceps, Traps
Superset Group 1:
Pulldowns to front: 15,12,12,12,12
Cable Straight Bar Pushdowns: 20,15,12,12,12
Standing Side Lateral Raise: 20,15,12,10,10
Superset Group 2:
Barbell Deadlifts: 12,10,10,10,10
Lying DB Skull Crushers: 15,12,12,12,12
Seated Shoulder Press: 15,12,10,10,10
Superset Group 3:
Single Arm Row: 15,12,12,12,12
Dumbbell Kickbacks: 15,12,12,12,12
Single Side Lateral Raise: 5 sets of 12
Superset Group 4:
Cable Rear Delt High Row: 20,15,15,15
Under Grip Pulldowns: 15,12,12,12
Palms Facing Seated Dumbbell Shoulder Press: 12,10,10,10
Superset Group 5:
V-bar Tricep Pushdowns: 20,15,15,15
Front Dumbbell Shoulder Raise: 4 sets of 12
Underhand Single Cable Tricep Pushdowns: 15,15,15,15
Cardio: In addition to my morning low intensity cardio, I also included two 15 minute High Intensity cardio sessions each week. I used the elliptical for my HIIT sessions.
Posing: I practiced my posing quite a bit. I think having muscle control is important and knowing what poses are your best and how to hit them properly is key. My back poses were some of my best, so I really keyed on glutes and hams, not just my back in these poses.
One Week Out - A Major Setback
As if training around major injuries wasn’t hard enough, I suffered a huge blow a week out from the 2014 KY State. I had a routine massage to help with recovery and keep my muscles loose, as I had done for the previous 12 years, and something bad happened. Several capillaries burst and my left pec swelled 5 times its size. Within 2 days bruising covered one quarter of my left pec and left side. 15 weeks of contest prep, not to mention 9 years waiting to get back on the stage, were in jeopardy. At 3 days out I decided to do the show regardless of all the bruising and inflammation. Well it all worked out and I won 3 classes (Masters 40+, KY Open heavyweight, KY State heavyweight) and the Overall KY State for 2014.
This prep was my favorite to date. Mentally I was engaged from the first minute of prep all the way through the final posedown of my show. It really helped that I had taken those 6 months back in 2013 to get down to 7% bodyfat and kept it there for a year. So when I started prep late April this year I was in a great spot to start. I was able to eat WAY more food, have more energy, and even put on some muscle getting ready for the shows. I believe if you are smart during the off season and keep bodyfat levels down then prep is more enjoyable and you have a better chance to get that super lean look without killing yourself.
In closing, I want to key on one major point. And that is you can never give up on yourself or your dreams. No matter what obstacles come into your path you have to push on and not give up. I try to teach this to my clients and prep athletes. This last contest prep has taught me a lot about myself. I am stronger than I have ever been. Not physically by any means but mentally, spiritually, and emotionally. This sport can bring you so many wonderful things all you have to do is believe and Never Give Up. Never Give In!
Sandy digs deeper with Dave, one of our Beverly “longtimers”
- When did you first meet up with Beverly In-ternational? What brought you into the Beverly cult?
I first discovered Beverly International in 1994. I knew I needed some help with supplements for my first contest so I asked around to see what others recommended. A lot of people were using Beverly so I gave it a shot. I used several Beverly products for that show and have been hooked ever since. I continued to put on muscle through the diet even though I was still learning the nutrition part of contest prep.
- What changes have you seen through the years that you can contribute to using Beverly International?
The biggest change is gaining muscle. When I decided many years ago to use Beverly supplements I made a choice to go all in. Not just take the supplements here and there with no plan. I used them in the amounts and consistency needed to make huge changes. And it worked. Between 1994 and 1998 my contest weight rose from 175lbs to 218lbs while I was way leaner on stage. The biggest addition was the Beverly supplements during that period.
- What is your favorite product?
It is tough to pick just one so I’m going to pick two. The combination of Ultra 40 and Mass Aminos were a mainstay throughout my muscle gain-ing years. I took upwards of 40 of each a day, 5-6 with every meal. While bartending for many years I always had 2 small cups by my register. One contained Mass Aminos and the other, Ultra 40. I would take a few of each every hour that I worked. That along with my Beverly shakes ensured I always had killer nutrition all night long. I can’t tell you how many times people asked what kind of pills were in those cups!
- Do you have a favorite protein recipe?
First, there are literally hundreds of killer recipes using UMP out there. I’ve never seen a protein used in so many ways to make tasty meal re-placements. With that being said here’s one that’s quick and easy but tastes great!Quick, Easy UMP Goodness.
- 2 scoops chocolate UMP
- 2 tbsp shaved coconut
- 2 tbsp slivered almonds
- 1 tbsp coconut oil
- ½ cup steel cut oats
- Mix all ingredients in a bowl with just enough water to make a paste. Put in the fridge or freezer to cool.
- How do you feel Beverly International compares to other companies in the industry?
Beverly is much more accessible to their customers than other companies in the industry. They have always been grounded and approach-able no matter how successful they’ve become. They use the best ingredients to formulate their products. They don’t go the cheap route that so many other companies use. I just want to say that I would not have built the physique I have without the help of BI supplements. I truly feel they have made a definitive difference in my quest for gaining lean mass and losing fat all these years. I also want to thank Roger and Sandy for all they have done for me over the years and truly am blessed to have had a relationship with them all these years!
- What is something that sticks out in your memory about your association with BI?
What I remember most is Roger and Sandy’s willingness to help. For many years Roger helped me with my contest prep and he would always take time to regularly meet with me for updates and posing. He always cared how I progressed and put forth a lot of his time to help me. I learned a lot about nutrition during those sessions which I carry on to this day. I don’t know of many large business owners who would sacrifice their time like that. He always would and I’m still grateful for it
- Tell us a little more about yourself. What things are really important to you?
First and foremost my faith and family are at the top. I’m blessed with an awesome wife, two beautiful sons, and a great family that has always backed me and my dreams. Second, my business and helping others is very important to me. I’m lucky to have a job that I can help people not only achieve their best but in some cases overcome huge lifelong battles. To be part of a journey with people who are changing their lives to be more healthy and happy is awesome.I have had my training and nutrition business, Elite Personal Training and Contest Prep, for 17 years. I offer in person training to clients in the Greater Cincinnati area and also online nutrition and training programs for competitors and non-competitors from all over the U.S., Canada, and several other countries. I work with all types of people with many different goals.
Mass Building Workouts
Dave states that he is training lighter now with more volume (more exercises, more sets, and more reps) than in the days when he was adding pounds of muscle to his frame. Many of you may be interested in the kinds of programs he used when adding nearly 60lbs of muscle to his frame. His starting bodyweight was 175lbs and he built it up to a relatively lean 235lbs over his first 15 years of training. Throughout his building phases his favorite supplements were (and still are) Mass Aminos, Ultra 40, and Muscle Synergy. Here are two mass building workouts you can try. One is for an advanced novice bodybuilder (6 months or more of training), the other for the intermediate who has been training regularly for at least one year.
Advanced Novice Mass Building Workout
Monday & Thursday: Chest, Back, Shoulders
Start with 2-3 sets of Sit-Ups or another abdominal exercise. 15-20 reps should be fine. The idea is to get some ab work in and start the blood flowing.
|Bench Press||6||15, 12, 10, 8, 6, 5|
|Bent Row||6||15, 12, 10, 8, 6, 5|
|Standing Presses||5||12, 10, 8, 6, 5|
|Calf Raises||5||15, 12, 10, 8, 6|
Tuesday & Friday: Legs, Biceps, Triceps
Start with Leg Raises or another abdominal exercise.
|Squat||6||15, 12, 10, 8, 6, 5|
|Straight Leg Deadlift||4||12, 10, 8, 6|
|Barbell Curl||5||12, 10, 8, 6, 5|
|Close Grip Bench||5||12, 10, 8, 6, 5|
You’ll be using a Pyramid Set/Rep scheme. That means you’ll add weight each set while reducing the reps. Here’s an example of how you might incorporate the 6 sets / 15-5 reps for the Bench Press:
When you can get all 5 reps on your final set in good form add weight to sets #3-6 on your next workout. If your workout calls for 5 sets of 12-5 reps, you’ll use the same procedure but your 1st set will be 12 reps instead of 15.
Intermediate Mass Building Workout
Monday & Thursday: Chest, Back, Shoulders
|Bench Press||6||15, 12, 10, 8, 6, 5|
|Incline DB Press||4||12, 10, 8, 6|
|Bent Row||6||15, 12, 10, 8, 6, 5|
|Front Lat Pulldown||4||12, 10, 8, 6|
|BB or DB Presses||5||12, 10, 8, 6, 5|
|Upright Row||3||10, 8, 6|
|Calf Raises||6||15, 12, 10, 8, 6, 5|
Tuesday & Friday: Legs, Biceps, Triceps
|Squat||5||15, 12, 10, 8, 6, 5|
|Leg Press||5||12, 10, 8, 6, 5|
|Straight Leg Deadlift||5||12, 10, 8, 6, 5|
|Barbell Curl||5||12, 10, 8, 6, 5|
|DB Curl||3||10, 8, 6|
|Close Grip Bench||5||12, 10, 8, 6, 5|
|Tricep Pushdown||3||10, 8, 6|
On her 63rd birthday Ruth returned to the gym with a 10 pound saddle bag on each hip and a total weight of 146 pounds. Her goal was to weigh 135 pounds at 18% body fat. Same as she weighed one month after she won the Ms Cincinnati in 1987. She decided to follow the same level one, two, and three principles that she used then.
May 2012 – Level One (Starve the fat)
Weight = 146 lbs at 31% body fat with belly rolls, cellulite, and large saddle bags on each hip.
Game Plan: 1600 calories, 7-KETO, ZMA, FIT TABS / Large body part H.I.I.T. one hour/4 days/week to increase BMR.
Dec 2012 – Started Level Two (Feed the muscle)
Weight =126 lbs at 16% bodyfat… Fat is all gone, but lacking muscle tone.
Game Plan: 1800 calories, UMP, Mass Aminos, Ultra 40 Liver , 7-Keto, ZMA, Multiple Enzymes, EFA Gold, Joint Care / Large body part H.I.I.T. one hour/4 days/wk.
Jan 1st 2013 – Level Three
64 years old, 5’7”, 130 lbs at 18% body fat, along with 3 Kids, 7 Grand Kids, and 2 Great Grand Kids
Game Plan: Increase calories to 2000 with 40/30/30 ratio of macro nutrients to reach 135 lbs at 18-20% body fat. (Same as she was in 1987)
My Never Ending Quest for Perfection
No Nonsense Magazine Vol. 24 #2
By: Aaron Robey
At a Glance: Aaron Robey
Occupation: Fitness trainer, model, actor
Current Residence: Atlanta, GA
Years training (total): 10
Weight: 265 (off-season), 235 (contest)
Favorite Bodybuilding Meal: Ground turkey (with ketchup), white rice, and peanut butter
Favorite supplements: Ultra 40 and Mass Aminos
What supplement would you most recommend? From my own experience, I'd recommend Ultra 40 liver tablets. I achieved significant muscle growth from Ultra 40 and no bloating.
Music: Rap and rock.
Favorite Book: SEO 2020 by Adam Clarke.
Hobbies and interests: I love muscle cars - restoring them, studying them, and watching them in car shows. I can be captivated by them all day.
Words to work out by: "Study proper form for each exercise and hit high burning reps till failure."
Originally from Columbus, OH, I moved to Atlanta in the 8th grade. I was always tall but extremely skinny. Being thin in high school wasn't a problem. I played basketball, and my height was an advantage. But as I transformed into a man, skinny no longer was working for me. I wanted size. People who worked out regularly looked like giants to me. I was enthralled. Lol, getting size became my mission in life.
One problem, I had the ambition but zero ideas on how to go about achieving it. Then one day, while eating breakfast at a restaurant, I saw one of the trainers from the local gym. He looked like he was 300lbs of
pure muscle. I wanted that look. The next day I joined his gym and was faced with a whole new set of challenges. Primarily, I had no idea how to train. First, I turned to the muscle magazines for advice. I tried various workout routines and made a little progress.
My reading led me to believe that the supplements advertised in the mags were the real secret. I spent hundreds of dollars monthly looking for the combination of supplements that was right for me. Unfortunately, none of the products worked as advertised. I was discouraged, but at the same time, I was gaining knowledge. I began eating cleaner. I started to see some quality results by ditching the fast foods and sugars for whole meats and complex carbohydrates.
Fast forward a year or so, I had a conversation with a professional bodybuilder. I asked him the same question that probably a hundred others like me had asked. "How can I get bigger?" He told me that he was personally eating beef liver tablets like candy. I immediately started researching and wore out Google looking for "the best liver pills." All signs came back to Beverly International's Ultra 40. I ordered two bottles and started taking ten tablets per day. The tablets are defatted liver, nearly pure protein. As the months passed, the lean muscle came.
I learned that what the magazines and internet made look easy, was in reality, the hardest thing I'd ever done in my life. However, I was hooked and continued learning more and more about my body. As I progressed, I realized that I was not taking in enough amino acids to maximize my muscle gains. So, I did my research and came back to Beverly for their Mass Aminos tablets. Mass Aminos was a game-changer. I finally was reaching my full potential and, within a year, had gained enough confidence to compete.
I pushed my body to the absolute limit during my contest prep and was devastated when I didn't win. I looked good but not as good as I thought. I learned from my defeat and went back to the drawing board. I realized that fitness was a mathematical equation as simple as 1 + 1 = 2: Hard work plus consistent dieting equals success. The amount of focus needed to achieve the physique of your dreams is incredible.
Diet is something I still haven't mastered
Off-season, I'm pretty relaxed. My foundation eating is to be sure to include a dozen eggs and 2lbs ground turkey each day (along with 30 each Mass Aminos and Ultra 40 liver tabs) plus some nut butter each day. But carrot cake, cookies, and cheeseburgers are the nutritional devils in my life (which I try to enjoy in moderation). I don't think you need to have an extreme diet all year. Learn your body. Understand what you can eat and what you can't. Whatever I eat throughout the day, I make sure I complete my foundation eating.
Everything changes with contest preparation. Every gram of protein, carbohydrate, and fat is ever so important. A typical contest diet entails 12 egg whites, 2lb of ground turkey, oatmeal, cabbage, and unsalted nut butter daily. My favorite supplements are Ultra 40 and Mass Aminos. First thing in the morning, I take 6 of each along with my essential vitamins (A, B-Complex, C, D-3, E). At each meal, I take eight more Ultra 40 and Mass Aminos. These supplements have worked great for me in preserving my precious muscle during extreme dieting and cardio.
Sodium is cut by nearly 90%. Sodium acts like a sponge in my body that absorbs water. When I remove sodium, I have minimal water retention. I don't cheat, I don't miss meals, and I don't skip workouts. At this stage in prep which is around three weeks out, I am like a robot. Each day becomes a repetition of the last. Stick to and complete the process in its entirety, and you will reap the benefits.
Competition training is brutal
Typically, in the off-season, I lift for high reps to failure with lighter weights. While training for a contest, my trainer, Rory Sessions, pushes me to the brink of exhaustion using heavy weights and high reps. I have never been a fan of lifting heavy, but his method completely transformed my physique. I entered the Arnold Classic Amateur with a transformed body – an extreme amount of clean and lean muscle. I took 4th in that show.
Unfortunately, Covid hit as soon as I made it home from Ohio. Gyms were closed everywhere, and I didn't lift for three months. My weight increased to 265, but the 3-month rest healed my body completely. The Olympia was a few months away. Rory and I went right back where we left off. What I learned from the last show is that recovery was an issue because of the heavier weights. Beverly International had the answer.
I increased my Ultra 40 and Mass Aminos and added ZMA 2000 for nighttime recovery. This stack prevented me from losing muscle while I dropped body fat. Showtime, I gave all I had left in the tank and earned a 2nd place performance at the Olympia Amateur. Rory is the king of training, and Beverly International is the king of supplements.
- Don't count reps; take every set to failure.
- Don't always wear headphones when you train; get in tune with the soundtrack of your body.
- Get your sleep. Get your sleep. Get your sleep.
- Hit calves from 3 angles – toes to the front, toes out, and toes in.
- Hit abs daily.
- Perform Pull-ups and Dips daily no matter what.
- Get your sleep, lol.
- Be humble enough to take advice.
- Fasted morning cardio is king. Cardio before sleep is queen.
- Only use the scale as a reference. It's not the judge of your fitness journey. How you look in the mirror and how your clothes fit is the actual scale.
- Drink distilled water to pull the water out of your system as the contest approaches.
- Eat cabbage every day. It's a natural anti-inflammatory.
- Watch your sodium. Water retention looks the same as body fat on stage.
- Protein is essential for building muscle. Whether you are vegan, vegetarian, or omnivore, get some protein in every meal.
- Don't force yourself to eat 6-7 meals a day to lose fat. In competition prep, I only eat 3. Find what works for you.
- Drink black coffee before your workout. You will thank me later.
- I drink fresh parsley tea daily. It's a natural diuretic.
- Take Ultra 40 beef liver tablets and Mass Aminos every meal. 1 per 10lbs of your bodyweight.
- Never underestimate the power of Vitamin A, B-Complex, C, D-3, and E. Beverly's Super Pak and FitTabs contain huge doses of them.
- Take digestive enzymes at every meal. Beverly's Multiple Enzyme Complex is a good one (and inexpensive).
- Don't live on protein powder. Moderation is key. I use it 10 minutes after my workout. Both Muscle Provider and UMP.
- Take ZMA 2000 before bed. It helps recovery and will also give you a great night's sleep.
- Creatine is good, but don't abuse it. I take five grams immediately after my workout.
- I drink a shot of apple cider vinegar every morning.
- Dandelion root is another natural diuretic. I take it in the morning and before bed.
- Off-season: Every other day for 30 minutes first thing in the morning. I lose weight relatively fast, so I don't go mental during the off-season.
- On-season: Yes, I go mental. 30-45 minutes fasted cardio in the morning and another 30 minutes before bed. But I will adjust depending on how I look in the mirror.
- Off-season: 1.5 hours max in the gym, working my entire body. Everything from calves to arms gets worked.
- On-season: I work my "show" muscles in the afternoon - abs, calves, forearms, and delts. Everything is high reps. There's no time limit; I stay in the gym till I'm finished.
Sample Evening Training Sessions
- Machine Chest Press 5 x 50, 40, 30, 20, 10, start with 45lbs on each side, increase weight every set
- Machine Incline Press 5 x 50, 40, 30, 20, 10, start with 45lbs on each side, increase weight every set
- Standing Triceps Extension 5 x 50, 40, 30, 20, 10 (60 lbs) Push-ups 100
- Lat Pulldown 8 x 50, 50, 50, 50, 40, 30, 20, 10, start with a moderate weight, add weight every set
- Seated Lat Row 5 x 50, 40, 30, 20, 10, start light, add weight every set
- Deadlifts to Hang Clean with Olympic Bar 135 lbs, six sets to failure
- Pull-ups 100
- Shoulder Press Machine 5 x 50, 40, 30, 20, 10
- Dumbbell Press 5 x 50, 40, 30, 20, 10 (25, 35, 45, 55, 65lbs)
- Lateral Raises 6 x 50, 50, 40, 30, 20, 10 (15, 20, 25, 30, 35, 40lbs)
- Push-ups 100
- Pull-ups 100
- Dips 100
- EZ Curl 5 x 50, 40, 30, 20, 10 (60 lbs)
- Standing Triceps Extension 5 x 50, 40, 30, 20, 10 (60 lbs)
- Pull-ups 100
- Dips 100
- Walking Lunges 8 x the full length of the gym, up and down
- Leg Press 8 x 100, 80, 50, 40, 30, 20, 20, 10, start with 2-45’s each side, add 1 plate every set
- Leg Extension 8 x 40, 40, 40, 40, 30, 30, 20, 10, start light, add 1 plate each set
- Leg Curl 8 x 30, 30, 30, 30, 20, 20, 20, 10, go up 1 plate each set
Working out is a never-ending push for perfection. Enjoy the journey and take your training seriously. But as with everything in life, you must learn moderation. Take a break from working out sometimes and eat that burger. It will increase your motivation to push harder in the future.
Get ready to Tighten, Round, and Firm Your Backside with the Best Butt Workouts for Women!
No Nonsense Magazine Vol. 24 #2
By: Julie Lohre
Note from Sandy: It's just a personal thing… a glute thing. I can remember even back in high school, wanting to have a good butt. I weighed about 117 (5'7") and was very skinny. Track season would begin in the spring, and when training started, my butt would jiggle a bit on our mile warm-up runs. After about two weeks, it got firmer and shapelier. As I got a bit older, the power of the squat and lunge became a strong staple in my routine. Over time, my glutes began to take on a different look. Not so much just a firm behind, but also a more rounded shape. It was a strong accent, and as I saw the changes, I wanted to keep developing that area of my body. Even now, at 58, I look at my glutes and hope that I can keep what I have as I continue to
age. Heavy squats and lunges are out of the question for me now due to injuries and overuse, but I've continued to find good/safe ways to keep what I have tight and firm. We all have our own BUTT stories to share, so take a look at what Julie writes here, and maybe you can grab a few takeaways for yourself. Improvements can happen every day!!!
Great legs and a tight, round butt is something that we are all after. Not only can a firm, round butt fill out your clothes and make you look amazing, but it will also make your whole body work better. Weak glutes can impact your efficiency and strength, affecting how you run, squat, jump and do other everyday activities. It's important to build those muscles with the right kind of exercises to keep your hips aligned and rotating correctly.
So, I went on a mission... find the best butt exercises for women. We want to focus on the best exercises out there and follow the correct principles to build lean, shapely muscle; this means focusing on the basics because there is no magic shortcut. We will be doing Squats, Bulgarian split squats, Romanian deadlifts, Thrusters, and Plie Squats.
I've put them together for a butt workout that will seriously activate your glutes and help your butt grow tight, round, and firm. As a bonus, this workout will also serve as a great leg workout that targets, builds, and defines your quads and hamstrings too!
I am going to recommend two "butt dominant" leg workouts per week. Your goal should be to improve weekly on each of the exercises in these routines. If you are a beginner, start with just 1 set per exercise and add another set every two weeks until you are performing the full workout
4 sets of 6-8 reps
If you are looking for a tremendous butt-building exercise, you would be hard-pressed to do much better than the traditional back squat. Back squats place a significant load on your posterior, namely the glutes and hamstrings. To execute a back squat with proper form, I recommend practicing first with an unweighted bar as these types of butt exercises require practice to perfect.
Begin with a barbell resting behind your head at your shoulders. Keeping your weight on your heels, begin descending slowly into the back squat keeping your chest lifted. Drop your hips until they are parallel with the floor. As you start to come back up from your back squat, be sure that you are utilizing your glutes and hamstrings by squeezing your glutes to help you rise back to the top. It is critical to keep the core tight during this challenging exercise. Go relatively heavy using a full range of motion.
BULGARIAN SPLIT SQUAT
4 sets of 8-10 reps
With the Bulgarian split squat, the glutes are very active in the eccentric phase for control and hip stability while also at deeper hip flexion ranges. I love exercises that challenge both your glutes and your balance while engaging stabilizing muscles to allow you to get the most out of the movement. This exercise targets the front of your leg with your back leg there to offer some balance support.
Stand lunge-length in front of a stable bench or stability ball. Hold a dumbbell in each hand and rest the top of your left foot on the bench or ball behind you. Lower your body until your front knee is bent at a 90-degree angle. Press through your front heel and squeeze your glutes as you rise from the single-leg lunge position.
One thing to remember about the Bulgarian split squat is that it takes some trial-and-error to find proper foot placement to perform the exercise comfortably. Feel free to use a stable bench as you learn the Bulgarian split squat, but for advanced athletes, few things are better than a stability ball to make this one of the most challenging butt workouts out there!
4 sets of 12-15 reps
Ready to take things to the next level and make one of the great butt exercises work for your whole body? Meet the barbell thruster. Cross fitters have known for some time that combining a powerful front squat with a push press is a full-body slam dunk that will help you get stronger and increase your functional fitness.
Those looking to build the best butt possible will appreciate the barbell thruster even more. Begin holding a weighted barbell at your shoulders, hands in an overhand grip, and elbows squeezed together and lifted. Sit back, pressing through your heels and keeping your core strong as you descend into the front squat portion of the barbell thruster. Sit until your butt is parallel with the floor. With power, press upward, pushing with your legs and arms at the same time. You end this exercise in a full overhead press keeping tight alignment all the way through from the barbell, shoulders, hips, and heels.
This exercise will be challenging when you first incorporate it into this routine following squats and split squats, so use a very light poundage.
5 sets of 5 reps
We are starting with squats again because your goal is to become an expert on this essential exercise while getting stronger over time. Start with a light to moderate weight and add a little weight to each set.
4 sets of 10-15 reps
Romanian deadlifts might be old school, but there is nothing dated about how they help build your glutes and legs. But take it easy on this exercise at first, because you can get very, very sore from it.
Start by standing in front of the bar with your feet slightly under it. Feet should be hip-width apart with toes slightly turned out. As you squat down, keep your arms straight and shoulder-width apart, just outside of your legs. Bend your knees slightly while keeping your chest lifted to place the bar right at shin level or a little above and your hips slightly elevated. Take a big breath and begin to stand up while maintaining a flat back. Keep the bar close to your shins allowing it to follow your legs upward. As you lower back down slowly, keep your weight pressing through your heels and hamstrings engaged.
There is a good reason that this exercise has been around forever! Romanian deadlifts are a glute and hamstring dominant movement that develops the entire posterior chain (hamstrings, glutes, and back). One of the unique things about this deadlift is that it focuses on the eccentric lowering motion, allowing for deeper engagement. Essentially, you are fighting gravity as you slowly lower the bar down toward the ground. You are engaging the hamstrings and glutes in a totally different way than when you focus on the concentric lifting portion.
4 sets of 8-10 reps
For one of my favorite targeted butt exercises, check out Plie Squats. Stand with your feet wider than shoulder-width apart, toes turned out. I like to hold a plate in front of me for the plie squat, but you can also hold a dumbbell straight down. Push your hips back and lower your body until your thighs are parallel to the floor.
Be sure to keep your chest lifted and the core engaged. While pressing firmly through your glutes, a plie squat will take you back up to the starting position with your legs straight. As an upper-body bonus, squeeze tightly with your arms by keeping your elbows close to your body.
This is another exercise that can make your thighs, hamstrings, and butt very sore the first couple of times you do it, so use a light weight at first and focus on your form.
Best Supplements for Building Amazing Glutes
Of course, you need a solid nutrition and workout plan to see growth in your glutes, but beyond that, the right supplements can make a big difference. Here is what I recommend when you are on a mission to achieve a lean, shapely booty.
Beverly International Ultimate Muscle Protein
Start at the beginning with the highest quality, best-tasting protein on the market. This delicious 5-star protein powder will simplify your diet by helping you build and preserve lean, strong muscle and lose fat. In my experience, UMP will help you gain powerful muscle naturally while boosting your metabolism to help you lose fat. I recommend including 1-2 shakes per day.
Beverly International Mass Aminos
This one-of-a-kind formula is a valuable aid for building and preserving muscle. Bodybuilders, powerlifters, weekend warriors, collegiate athletes, and everyday fitness enthusiasts of all ages report gaining strength and getting leaner when using Mass Amino Acids tablets. Mass is the most effective form of protein supplementation available for increasing nitrogen retention and lean mass.
Beverly International Ultra 40
Ultra 40 is an all-natural performance enhancer obtained from cattle that graze on the grassy, fertile hillsides of Argentina. Each tablet contains 100% Argentine beef liver loaded with a powerful array of vitamins and other growth factors that support optimal blood and muscle health and much more. Many women consider Ultra 40 to be one of the best supplement investments they've ever made.
Beverly International FitTabs
Restore your energy and performance, diminish stress, and rebalance your entire body with this multivitamin custom-made for the fitness lifestyle. It's used by nearly all of my figure and bikini competitors, and the impact it makes on your hair, skin, and nails is incredible!
Beverly International Glutamine Select
Glutamine Select is all about recovery, and it supports the fastest possible improvements in the appearance and performance of your physique by tackling a little-known but pervasive condition known as "anabolic fatigue." Use before, during, and or after training. You can also take Glutamine Select between meals to sustain blood sugar levels while dieting. It is best mixed in a water bottle or shaker cup and sipped.
Mass Maker Ultra
No Nonsense Magazine 2014 Collector's Edition
To athletes and workout enthusiasts, “gaining mass” means making your body stronger, more muscular, and more powerful. To gain mass, you need to feed your body more energy (calories). New Mass Maker Ultra (MMU) makes it easier and more economical.
Mass Maker Ultra (MMU) is creamy, delicious, and ideal for hard-training natural athletes who want to gain lean weight (mass) quickly and need a convenient, concentrated source of extra calories to help them do it.
MMU adds rich, satisfying flavor and time- and money-saving convenience to any mass-gaining diet. It’s as super concentrated in creamy deliciousness as it is in the protein and carbohydrate energy that your muscles need to expand in size, strength, and overall performance.
- Helps you gain weight and build muscle.
- Helps stabilize weight loss in hard-training athletes who aren’t consuming enough calories.
- Enhances recovery from training.
- Enhances training performance (e.g. strength, power, and stamina).
- Saves time and money.
MMU: The best-tasting Mass gains you’ll ever make.
- 4 High-Quality Proteins: MMU’s multi-stage system of fast- and slow-release proteins (25 g per serving) supports a sustained mass-building state.
- 11 High-Quality Carbohydrates: MMU’s multi-stage system of fast- and slow-release carbs includes ancient whole grains like quinoa and amaranth. They provide essential fuel to drive your athletic performance and support recovery from long, tiring workouts.
- High-Potency: To make gaining mass even easier, we boosted the energy density of MMU to 390 delicious calories per serving!
- Incredible taste and aroma: Testers of MMU Vanilla have compared its taste and aroma to “creamy whip ice cream”, “tapioca”, “vanilla pudding”, and even “Crème brûlée”! The aroma of MMU Chocolate is like natural cocoa. Its taste reminds you of drinking a glass of fresh milk mixed with a spoonful of your favorite chocolate syrup as a child!
What makes MMU better than other weight gainers?
- Incredible taste and aroma
- Fast and slow proteins, including Milk Protein Isolate (MPI)
- Fast and slow carbohydrate, including brown rice and ancient whole grains
- Coconut oil
- Lower in sugar (one leading weight gainer has 20 g of sugar, vs. only 6 g in MMU)
For weight gain: Take one or more servings of Mass Maker Ultra daily.
- After workouts
- First thing in the morning
- Before bed
- As an occasional meal replacement.
MMU is ideal for:
- Physique athletes (i.e. bodybuilding, figure, fitness, etc.) and powerlifters.
- Any other type of athlete who is trying to gain mass, is having difficulty maintaining their weight, or wants to improve their performance. Examples:
- Track & Field
- Any healthy person who has difficulty gaining weight.
Ultimate weight gain stack
Mass Maker Ultra, Multiple Enzyme Complex, Creatine Select
Advanced: Add UMP or Provosyn, Mass Aminos, and Ultra 40 liver tablets
I Haven’t Looked Back
I’m Taneisha Henline and my husband, Eli has been a Beverly User for more than 15 years. He competed in three of your Northern Kentucky shows in the past and even earned a trophy at one of them. I met him while he was on vacation in my homeland Jamaica; I came for a visit; we fell in love and the rest is history.
I eventually started the bodybuilding journey myself and haven’t looked back. I’ve tried many different brands of protein powder and was discouraged because they all were distasteful. But then Eli introduced me to Beverly supplements. It’s definitely the best on the market. Finding Beverly has made my journey so much better.
Morning Cocktail: Each morning before the gym I take one scoop each of Glutamine Select, Creatine Select and Muscle Synergy along with two Lean Out and two 7-Keto MuscLean.
During my training session I am always sipping on another muscle building cocktail of one scoop each Glutamine Select, Creatine Select and Muscle Synergy mixed in 16oz or so of water.
My workout is a 5-way split: chest, back, legs, shoulders, arms, then repeat.
Here’s my meal plan:
Meal #1: 1 scoop of UMP protein powder in water
Supps: 2 Density, 2 Ultra 40, 1 Lean Out and 1 Multiple Enzymes
Meal #2: 5oz chicken burger, ¹⁄₂ cup sweet potato or Jamaican rice and peas, and 1 cup raw cabbage mix
Supps: Same as meal #1
Meal #3: 5oz ground chicken and 1cup of raw cabbage mix
Supps: Same as meal #1
Meal #4: 1 scoop of UMP protein powder
Supps: Same as meal #1
Meal #5: 5oz of salmon and 1 cup of raw cabbage mix.
Supps: Same as meal #1
Meal #6: 1 scoop of UMP protein powder
Supps: Same as meal #1
Note: I take 2 Density, 2 Ultra 40, 1 Lean Out and 1 Multiple Enzymes with every meal. I think it is the perfect stack.
Every Sunday I have a cheat meal 🙂
Bodybuilding Through the Decades
No Nonsense Magazine Vol. 24 #2
By: James B. Lucas
At a Glance: James B. Lucas
Occupation: Project Manager
Family: Wife, Karen for 24 years and son, David (20), daughter, Jordan (17)
Current Residence:Tarpon Springs, FL
Years training (total): 16 years training total with a gap of 20 years from age 33 to 53
Weight: 185 (off-season), 165 (contest)
Favorite Bodybuilding Meal: 1 whole egg, 12 egg whites with salsa, and an Ezekiel muffin
Favorite supplements: UMP, Ultra 40 liver tablets help with energy and oxygen transportation and is essential when dieting. Mass Aminos is an excellent, full-spectrum amino that allows you to retain as much muscle as possible during contest prep, another essential when dieting.
What would you recommend to someone who has never used Beverly supplements before? I would say trust in Sandy and Roger. They helped me in the '90s to win contests, and they are
still helping today. Even if you don't wish to compete, Beverly International can help you reach your fitness goals. All you have to do is check out their website with recommendations from beginner to competitive athletes.
Music: I am a classic rock kind of guy and enjoy U2 and Bruce and the E Street Band
Most Inspiring Book: Arnold, The Education of a Bodybuilder, which came out in 1977. I have an original hardcover copy and reading that got me into the gym and changed my life as a teenager.
Hobby or interests: I loved coaching football for many years. The thrill of taking a team and making them competitive gives me that same exhilaration as being on stage. I also love spending time with the family, but there is far less of that as the kids get older.
Words to live by: "What you get by achieving your goals is not as important as what you become by achieving your goals." — Henry David Thoreau
My introduction to bodybuilding happened when I bought Arnold's Education of a Bodybuilder when I was 12 years old. I was mesmerized by Arnold's story and the black and white photos of his physique. Bodybuilding was about to become part of my life. I re-read that book again and again throughout my teenage years. I bought various muscle magazines from the smoke shop at the mall featuring Franco, Frank, Chris Dickerson, and of course, anything with Arnold in them. I lifted to get better at wrestling and was fortunate to have Miklos Kiss, a European powerlifter, teach me form and the fundamentals.
In my twenties, I began adding size to my frame while working as an auto mechanic and putting myself through school to earn my Bachelor's degree. It was the 80's; Rocky III had just come out and became my favorite movie. I was inspired by Stallone and his new physique along with the song, Eye of the Tiger. I decided it was my time to evolve myself, and I entered a contest without any knowledge. I took 5th place at Mr. Akron.
Along came the 90's and I'm managing Nutrition Services at various hospitals. I met my wife Karen, and we bought a home in the little town of Canal Fulton, OH. In 1999 I met Sandy and Roger from Beverly International. I sent "Polaroids" bi-weekly to Roger, and he crafted and adjusted my nutrition plan based on the photos. With his guidance, I continued to improve and took 3rd place in the 1999 Natural Ohio Classic and first place in the 2000 Powerhouse Classic. Karen gave birth to our son, David, in 2000 and our daughter, Jordan, in 2003. A career relocation to East Lake, FL, started the new millennium for us.
Lifting and personal goals gave way to family goals. I coached David in baseball, soccer, and football. I was fortunate to have the opportunity to coach him through high school. I was the "Cheer Dad" to Jordan, and we traveled the state to competitive cheerleading events (as well as spotting her in the living room as she perfected her back handspring).
A few more years passed. David and Jordan were moving on to college. I looked at myself and found that at 54, I weighed 221lbs (almost 75 pounds heavier than when I had competed 20 years prior). In September, I made it my mission to get back in shape. I started working out again, paying attention to my diet, and started to feel and look better. I began wondering, "Could I get back on stage?" I sought advice from a former Natural Mr. Universe, John Hansen, and started using Beverly products again. UMP, Mass Aminos, Ultra 40, and Lean Out helped me reduce my waist from 42" to 34" while adding muscle.
The Covid pandemic came along, but I still set my sights on entering the NGA Hurricane Classic in September of 2020. I entered the NGA Hurricane Classic at 179lbs, 42 pounds less than when I started my prep. I took 3rd in the Masters Bodybuilding 50+ division. The judges' critique was that I had good muscle size and symmetry, but I needed to get leaner. Six weeks later, I entered the NGA Central Florida Fall Classic. I lost another 12lbs and 2" more off my waist in those six weeks, coming in at 167lbs with a 32" waist. The addition of Beverly's 7-Keto MuscLean and GH Factor to my supplement plan helped me accelerate my fat loss while maintaining muscle mass.
Those additional six weeks of training, cardio, dieting, and my Beverly supplement plan paid off. I was awarded 1st place in Masters Bodybuilding 40+ (at 54 years of age) and 3rd in Open Mens Bodybuilding.
My new goal is to win a Masters Overall Bodybuilding competition. Six months to go, and I have already started getting ready. I will continue to improve and get harder and leaner with Beverly International products. I'm not only a Beverly product user but also a retailer of Beverly products. If you are looking in the Tampa Bay area to find Beverly products locally, go to www.docmusclesupplements.com
I am also on Facebook https://www.facebook.com/james.lucas.5832 and Instagram @docmuscle10. Please follow or reach out to me.
Workout Plan: 2 Days On – 1 Day Off
I follow the same basic workout plan both off-season and pre-contest. The only difference is the addition of cardio during pre-contest. To illustrate, I've listed a recent workout from my training journal. Since machines differ, some of the weights listed may be different if performed on another machine. But this is an excellent approximation of what my actual workout looks like. Remember, I am 54 years old, weigh in the 170s, have laid off for 20 years before coming back, and am 100% natural.
Day 1: Back, Biceps
- Pullover (90x12, 160x8, 170x7, 170x7)
- 1-Arm Lat Pulldown (70x10, 80x8, 80x8 )
- T-Bar Row (90x10, 125x8, 145x6)
- Cable Row (65x10, 85x7, 85x7)
- Hyperextension (BWx25 x 3 sets)
- Barbell Curl (70x10, 90x8, 90x8)
- Hammer Curl (40x10, 45x8, 45x7)
- Concentration Curl (20x12, 25x10)
Day 2: Abs, Legs
- Leg Raise (30, 25, 25)
- Crunches (25, 20, 20)
- Leg Extension (80x15, 95x12, 110x10)
- Leg Press (180x12, 360x10, 540x10, 590x8)
- Hack Squat (270x12, 470x8, 470x8)
- Leg Curl (90x10, 110x7, 110x7)
- Straight Leg Deadlift (135x12, 185x10, 225x8)
- Glute Machine (60x15, 60x12, 60x12)
- Seated Calf (90x15, 140x10, 140x9)
- Standing Calf (120x12, 135x10, 150x8)
Day 3: Chest, Shoulders, Triceps
- Bench Press (185x10, 225x8, 245x6, 245x6)
- Incline Press (185x8, 205x6, 205x6)
- DB Flyes (70x8, 75x6, 75x6)
- Machine Pullovers (80x12, 90x10, 100x8)
- Military Press (90x12, 160x8, 170x6, 170x6)
- Lateral Raise (30x10, 35x9, 35x9)
- DB Shrug (75x8, 80x6, 80x6)
- Triceps Pushdowns (70x12, 80x10, 90x8)
- Lying Extensions (40x10, 50x9, 60x7)
- Dips (12, 10, 10)
For contest prep, I perform the same workout as above, but with added cardio. I have NO favorite cardio but used the treadmill, elliptical, Stairmaster, and bike to burn extra calories.
12 weeks out:
15 minutes on the elliptical machine every other day
8 weeks out:
20 minutes a day every workout day
4 weeks out:
20 minutes of elliptical on workout days and 20 minutes Stairmaster on my off days (or went for a ride on the bike).
Meal & Supplement Plan
This is the basic meal plan that I used to reduce my weight from 220lbs to 179lbs and my waist from 42” to 34”.
- One scoop UMP
- ¹⁄₂ cup oatmeal
- ¹⁄₂ cup blueberries
- 6 Ultra 40
- 6 Mass Aminos
- 2 Lean Out
- 3 7-Keto MuscLean
- One whole egg
- 6 egg whites
- 1 Ezekiel muffin
- 2 Lean Out
- 6oz tuna fish
- 130g sweet potato
- 3oz broccoli
- 6 Ultra 40
- 6 Mass Aminos
- 2 Lean Out
- UMP Protein Shake
- 2 slices Ezekiel bread
- 2 Lean Out
- Three 7-Keto MuscLean
- One whole egg
- 7 egg whites
- 1 slice Ezekiel bread
- 6 Ultra 40
- 6 Mass Aminos
- 2 Lean Out
In addition, I use Quadracarn throughout the year as a precursor to increase testosterone production. I always feel leaner, stronger, and have more energy with it. I also use Energy Reserve before weights and cardio. It gives me a pick-me-up for those exhausting days in the gym.
Final 6 Weeks' Meal Plan
My weight dropped 12 lbs and my waist another 2 inches. I kept my protein up, lowered my carbs, increased my fats, and added cardio. The Mass Aminos and Ultra 40 liver tablets helped keep my energy up and maintain as much muscle as possible. (From what the judges said, I kept most of that hard-earned muscle and symmetry while gaining a lot more definition.)
I used UMP Angel Food Cake in my coffee instead of creamer to get in more protein and add a little variety. It mixes easily and tastes like French Vanilla creamer.
I also added GH Factor during this phase of my diet. Take 12 capsules daily - 6 upon arising and 6 before bed. Alternatively, you can take 2 with each meal and 2 before bed.
- One scoop UMP
- 1/2 cup oatmeal
- 6 Ultra 40
- 6 Mass Aminos
- 2 Lean Out
- three 7-Keto MuscLean
- One whole egg
- 6 egg whites
- 1 slice Ezekiel bread
- 2 Lean Out
- 6oz chicken
- 3oz broccoli
- 6 Ultra 40
- 6 Mass Aminos
- 2 Lean Out
- UMP Protein Shake
- 2 Lean Out
- three 7-Keto MuscLean
- 6oz salmon
- 3oz broccoli
- 6 Ultra 40
- 6 Mass Aminos
- 2 Lean Out
41 Years of Age ... and Never Looked Better
No Nonsense Magazine Vol. 24 #2
By: Kerry Tighe, OCB Natural Figure Professional
At a Glance: Kerry Tighe
Occupation: 17yrs NASM Certified Personal Trainer/ Nutrition Coach
Family: Husband, Lucas, 20-year retired Army Veteran. We will be married 20yrs in 2021! Daughters, Olivia 18 and Deirdra, 16, and son, Thomas, 6.
Current Residence: Monument, CO
Years training (total): 25 years (Began in 1995 as a high school athlete)
Weight: 145 (off-season), 130 (contest)
Favorite Fitness Meal: Egg White Omelets, Grapefruit, and Coffee
Favorite supplements: Top 2 Beverly Supplements…
UMP: It is critical in hitting your protein macros to build and maintain muscle. UMP ensures I hit that number every day without stressing or cooking whole food meals for all five meals. I use UMP for two of my five meals every day.
Muscle Synergy: This was a new addition to my stack this year. The muscle growth while using Muscle Synergy was unlike anything I had experienced before. I took 1 scoop first thing in the morning and 1 scoop during my workouts.
What would you recommend to someone who has never used Beverly supplements before? Always start with Ultimate Muscle Protein! A proper and consistent nutrition plan is essential to see changes in body composition. UMP makes this goal easy and delicious.
Music: Classic rock, upbeat pop, and motivational podcasts. I am also a true-crime podcast junkie and sometimes listen to these on long, steady-state cardio sessions.
Most Inspiring Book: Can't Hurt Me by David Goggins and any Jon Gordon book.
Hobby or interests: Hiking and traveling.
Words to live by: "I did not come this far to only come this far."
At the age of 15, I had my first taste of success at being an athlete, and I was hooked. Back then, it was track and field, and by the time I graduated high school, I was a two-time state champion. My body clock was wired to be at practice, training at 3 pm every day. This schedule continued into my college days at Florida State University. My afternoons consisted of gym sessions of strength work and plyometrics to help me throw further.
Even after I became a wife and mom, I never stopped showing up at the gym; it was a part of my life no matter what. In my late 20's and early 30's, I competed in NPC figure and bodybuilding contests. I won my class at multiple shows and was even featured in Beverly's No Nonsense magazine. But by 2010, I was burned out. Our family was stationed overseas, and it seemed like the perfect time to try something new. Long-distance running became my new athletic activity. I completed three half marathons in Europe, and by the time we moved stateside to Colorado, I had the running bug.
Colorado is a hotbed for long-distance trail running, and it did not take long before I finished my first full marathon. My next challenge was ultra-running. I had completed both 50k and 50-mile races by 2014.
Now I was in my 40s and ready to go back to figure competition, this time in the figure masters division. I contacted Rachel Wade at Focused Fitness for guidance. Rachel had helped me with nutrition, training, and Beverly supplement plans when I first stepped on stage. Even though I have been a practicing NASM-CPT for the past 17 years, I needed someone to help me stay accountable. Even the coach needs a coach!
We discussed expectations and agreed that I couldn't compare myself to my condition more than a decade earlier. I had a lot of work to do. Muscle loss had ramped up in my late 30's. While my diet was solid, I knew I needed to add more protein to improve my body composition. I needed to gain muscle and lose body fat, so I started with what I call the "Baseline Bev Stack." I took UMP twice a day every day along with Ultra 40, Mass Aminos, FitTabs, Lean Out, and Glutamine Select.
During the first six weeks, I made significant progress combining my "Baseline Bev Stack" with a 5-day training plan and some cardio. It was March 2020, I was right on track and had picked out a few local summer shows in Colorado to make my 10-year return to the stage. What could go wrong?
Then Covid-19 showed up!
The local gyms closed up. I had no choice but to move my training to my garage. Fortunately, my husband, Lucas, and I had some equipment set up in the garage, including a squat rack, resistance bands, barbells, plates, and a set of dumbbells from 5-45 pounds. I had to become creative and modify my workouts to fit my equipment. Lucas is handy with welding equipment, and he quickly made me a pulley system to replace resistance bands on my heavier exercises. For cardio, I had an old exercise bike and the local school track to get it done.
As the weeks clicked by, I started adding some HIIT sessions at the track. In mid-May, I was performing a sprint session and tweaked my hamstring. I modified my training a little to let it recover. It was coming along fine until one day when I was playing with my son in our backyard. I planted my foot to run and felt pain shoot up my leg. My leg was swollen, bruised and the pain was unbearable. Later that week, it was confirmed that I had torn my hamstring in three places. I was angry. I had made so much progress. Just a few days ago, I was on top of the world. I was in the nutrition zone; I could even see my abs! Now I was injured badly and would need weeks, if not months, of rehab before I could train my legs and glutes.
There was a ray of light in my misfortune. My scheduled shows were canceled due to Covid restrictions. The contests' cancelation gave me breathing room to heal and be ready to compete by late fall. I shifted my training to a six-week gaining cycle. My favorite training schedule for muscular weight gain is what I've dubbed the "Coat Rack Plan." I cut my reps in half, doubled my sets, and added weight every week to add as much upper body size as possible. See page 10 for a complete illustration of the "Coat Rack Plan."
I used the designated leg day to do additional therapy work. I treated rehabbing my hamstring like it was my job. I spent nearly all of my free time in the PT facility doing compression therapy, red light treatments, and balance exercises. Soon I was able to get back on the bike for moderate therapy and light leg work. My nutrition plan was crucial during this time for healing and to limit fat gain. I upped my Ultra 40 and Glutamine Select, switched from Mass Aminos to Density, and added Muscle Synergy to assist my muscle gains and healing.
I had pretty much recovered by August and was ready to crush the last 12 weeks of contest prep for the OCB Natural Viking. I added sessions of outdoor stair climbing on a set of 310 steps built on the side of a mountain 15 minutes from my home. I burned hundreds of calories on those stairs while giving my glutes and legs the extra work they needed. The local gyms started reopening, and I was able to add leg presses, power squats, and traditional leg machine exercises back into the plan. I upped my reps and increased cardio each week as my body grew leaner, harder, and more muscular. I began practicing my posing 3-4 days a week for 15-20 minutes, plus traveling to Denver to work with posing coach, Nick Natt once a week.
Finally, it was contest time. I was now 41years old and had never looked better. My husband, son, and I flew to Minneapolis, MN, and I competed in the 2020 OCB Natural Viking. I entered both the Open and 40+ Masters divisions. With Covid restrictions in place, the contest flew by. Before I knew it, I had won my OCB Masters Figure Pro Card and finished 3rd in the Open division against six other women, some half my age. I was thrilled, but it was over so quickly that it was difficult to take it all in.
Despite my success, I decided to take the stage one more time in 2020. By the time I returned to Colorado, I had entered the OCB Natural Tampa and went right back into contest prep mode. My celebration meal would have to wait. I was pretty sure that the OCB Tampa show would have some of the absolute best natural figure athletes in the country. When I hit the stage in Tampa, my intuition was proven right. These ladies looked incredible. Pre-judging was intense. We were compared for over 25 minutes, quarter turn after quarter turn. Boy, was I glad I had put so much time into my posing practice! When pre-judging ended, I felt like I had done an hour of cardio. However, I had also secured myself a placing in the top 3 in both divisions. It was a terrific day, and for the first time, my daughter Deirdra was able to be my backstage helper. What a fantastic way to wrap up my year!
Since Tampa, I have wasted no time getting right back to training, my "Baseline Bev Stack," and slowly adding protein and carbs to my diet to accommodate another growth phase. I plan to make my 2021 OCB pro debut at the 2021 OCB Yorton Cup Pro Championship. With my "tough as nails" mindset, I know that I will be bringing my best all-natural figure package to the stage in 2021.
Meal and Supplement Plan
Carb Cycling works best for my body. I keep my carbs low five days a week, and then I eat a carb meal in place of Meal 5 on Monday and Thursday to replenish glycogen.
Meal #1: 3 egg whites, 2oz chicken, ¹⁄₂ grapefruit, coffee
Meal #2: 4-5oz chicken or whitefish, 4 cups salad veggies, 1tbsp oil and vinegar dressing
Meal #3: 1-2 scoops UMP
Meal #4: 4-5oz chicken or turkey breast, 4 cups salad veggies or 2 cups green beans/zucchini, 1 tbsp oil and vinegar dressing
Meal #5: 1-2 scoops UMP
Monday and Thursday (in place of Meal 5): 4oz sweet potato, 4oz green vegetable, ³⁄₄ cup oatmeal, 1tbsp butter, and 4oz banana
Baseline Bev Stack
I started with my "Baseline Bev Stack" of UMP (per my meal plan), Ultra 40 Liver tabs & Mass Aminos (3 with each meal), FitTabs (2 with meals 1 and 4), Lean Out (2 with each meal), and 1-2 scoops Glutamine Select (pre and intra workout).
Stage Worthy Beverly Stack
At eight weeks out, I continue my "Baseline Bev Stack" (substituting 3 Density for 3 Mass Aminos at each meal), take 1 Multiple Enzyme Complex with each meal, and add the following supplements to complete my "Stage Worthy Beverly Stack."
Upon waking: Three 7-Keto MuscLean, 2 Energy Reserve, one scoop Muscle Synergy powder, and 6 GH Factor
Pre-workout: Three 7-Keto MuscLean, 2 Energy Reserve, one scoop Muscle Synergy powder
Before Bed: Six GH Factor
I also mix 1-2 additional scoops of Glutamine Select in a blender with ice and Mio water enhancer for a fantastic "Muscle Slushie" after training or whenever I need to ease my hunger pangs.
Ladies, DO NOT BE AFRAID TO LIFT HEAVY! I've made the most progress by far by embracing what I call the "Coat Rack Training Plan." I have used this plan off and on for years to add size and strength, especially in my upper body.
Day 1: Chest, Shoulders, Triceps
- Incline BB Press 6x6
- Flat DB Press 6x6
- High Pulls 6x6
- Heavy Laterals 3x8 each (front, side, rear)
- Triceps Pressdown 6x6
Day 2: Legs
- Leg Press 6x6
- Squat 6x6
- Hack Squat 6x6
- Leg Curl 5x8
- Leg Extension 4x10
Day 3: Off
Day 4: Chest (light), Shoulders, Triceps
- Incline Speed Bench Press 8x3 (50-60% of Day 1)
- Flat DB Press 6x6 (85% of Day 1)
- Shoulder Press 6x6
- Lying French Press 6x6
- Incline Dumbbell Kickouts 4x8
Day 5: Back, Biceps
- Reverse Grip BB Row 6x6
- Lat Pulldown 6x6
- Seated Good Morning 6x6
- Barbell Curl 6x6
- Preacher Curl 6x6
Days 6-7: Off
- The key to the success of this program is that you DO NOT start too heavy. On 6 x 6 exercises, begin with a weight you could perform 12 reps with on week one, but only do the prescribed amount.
- Progress at a pace that allows you to continue to get all 6 reps on all 6 sets each of the first five weeks. Do not increase the weight by more than 5% or at most 10% any given week.
- The final week is an all-out max effort! (If you reach failure before week 6, you started too heavy or tried to progress too fast.)
- High Pulls – this is a powerful and explosive version of upright rows. Start with the bar just above your knees and explode the weight up above your sternum – keeping your elbows high.
- Speed Bench Press – Lower the bar in a controlled manner and explode up as fast as possible with the bar. Speed is the real key to this exercise – it is far more critical than weight. Rest no more than 45 seconds between sets.
- Dumbbell Kickouts on Incline Bench – lay on an incline bench face up. Start with the end of the dumbbells resting on your chest with your palms facing down towards your hips. Extend the dumbbells with your triceps. In the finishing position, your arms should be extended as if they are at the finish of an incline barbell press. Lower to your chest and repeat. This workout focuses on Bulk and Power, emphasizing shoulders, chest, and pressing strength, aka your "Coat Rack."
The Secret to 40 Years of Bodybuilding Success
No Nonsense Magazine Vol. 24 #2
By: Richard Knight
At a Glance: Richard Knight
Occupation: Retired Aerospace Technician
Family: Wife of 34 years
Current Residence: Anaheim, CA
Years training: 39
Weight: 203 (off-season), 198 (contest)
Favorite Bodybuilding Meal: My off-training day lunch of 6oz Boars Head London Broil roast beef with a slice of horseradish cheese on Milton’s Multi-Grain bread. It’s like eating a Prime Rib sandwich.
Favorite supplements: Muscle Provider and Provosyn for proteins, Quadracarn, Density, and ZMA 2000.
What would you recommend to someone who has never used Beverly supplements before? UMP is a great-tasting all-around protein that works well as an extra meal, especially before bedtime, to repair and build muscle. Muscle Provider digests faster and is best before and after training.
Most Inspiring Book: Education of a Bodybuilder by Arnold Schwarzenegger
Hobby or interests: Road cycling, beekeeping, and falconry.
Words to live by: “The results you get out of training depend on the work and nutrition you are willing to put in.”
The first time I had the opportunity to train at a gym was when I moved from Iowa to California in the summer of 1980. At Jack LaLanne’s Health Spa in San Diego, I met a competitive bodybuilder and became interested in weight training to gain muscle size and strength. While visiting a store that sold Olympic barbells and a wide variety of weight lifting equipment, I purchased Arnold Schwarzenegger’s book, Education of a Bodybuilder, and was inspired by his story.
Fast forward two years, and I was back living in Iowa due to some tough economic times. I realized that I needed to learn a skilled job to be successful in life. Since I enjoyed and was good at working on cars, I felt I could apply those same skills on aircraft. I devised a plan to join the Marine Corps as an aircraft mechanic to gain experience, and then when I got out, I could land a job at one of the many aircraft manufacturing plants in Southern California. During my time in the Marines, I made a point of consistently lifting weights. I added 10 pounds of muscle during boot camp - just from all the physical activity and good meals - I wanted to keep progressing. I even purchased 180 pounds of plates and dumbbell handles to take with me on deployment to the Far East.
Upon leaving the service, everything worked out as planned, and McDonnell Douglas hired me in Long Beach, where I worked on the MD80 program. When Boeing bought them in 1997, the commercial airplane production line was phased out, so I moved over to work on the C-17 Air Force cargo plane for my final years. After 25 years at Boeing, I was laid off and then got hired at SpaceX, where I worked on the F9 Falcon rocket for the first few years and then the Dragon capsule. After six years at SpaceX, I retired at the age of 62. During my years at McDonnell Douglas/Boeing, I worked the swing shift, which was perfect for me.
I was able to train in the morning when my energy level was highest, and the crowds at the gym were minimal. However, while working at SpaceX, it was mandated that we work 10-hour shifts, so the only time I had to train was on the weekends (and only then when they didn’t make the Saturdays mandatory too!) Despite being limited to just training one day a week, I was still fortunate to maintain the physical condition I did. The best thing about now being retired is training any day I choose.
My competition journey began after leaving the service in 1986. I joined a Gold’s Gym in Orange County and trained for two years before entering the Southern California Bodybuilding Championship. I won the Tall Novice Division and Overall Novice. A couple of weeks later, I entered the Orange County Muscle Classic and placed fifth. I was pleased with this placing since it was a National qualifier. I trained for another year and gained more size before entering the Ironman (now called Excalibur) and placed near the back of the pack in the heavyweight class. I just couldn’t compete against guys at that level who had 20-30 pounds of lean mass over me. I became discouraged and gave up thoughts of further competition.
As I’ve grown older, I am very fortunate that my metabolism has stayed very high. I am never more than a few pounds away from contest condition, which gives me an advantage in Masters competitions. It is much easier for me to achieve the level of conditioning needed to be competitive.
In 2020, I planned to go back to the Southern California contest I won as a Novice and attempt to win it as a Master, but the show was canceled due to COVID. Instead, I entered the NPC Iron Games Classic Physique over 45 class (the highest age class available) in November and won overall. That qualified me for the Masters USA event in December, where I could earn a Pro Card. At the Masters USA, I won the over 50 C division but not the overall title, thus missing my goal of earning a Pro Card. I’m currently contemplating entering the NPC Teen, Collegiate, and Masters Nationals this year. It has an over 60 class and could offer me a better chance at earning a Pro card.
For many years I trained Monday - Friday and then took the weekends off but now that I am retired, I train four days on and one day off. I start each exercise relatively light and increase the weight until the final two or three sets are at my top weights for the day.
Day 1: Shoulders, Chest
Cable Lateral Raises 5x10-15
Seated Dumbbell Shoulder Press 5x10-12
Rear Deltoid Machine 4x10-12
Pec Deck 5x10-12
Incline DB Flys 5x10-12
Incline DB Press 4x10-12
Cable Crossovers x10-12
Day 2: Back
I have two mildly herniated discs from an injury sustained over 30 years ago and spinal stenosis at three locations in my back, so I can’t do anything bent over. I use machines that have a chest pad for support for all rowing movements.
Warm-up with elastic band-assisted Pull-Ups 4x10
Lat Pulldown 4x10-12
Seated Machine Rows 4x10-12
Seated Machine Rows Low Position 4x10-12 (This machine duplicates the range of motion that I would get from T-bar rows if I could do them.)
Straight-Arm High Cable Pulldown 4x10
Day 3: Legs
Leg Extensions 2x15-20 (as a warm-up for my knees)
Leg Press 5x10-15
Lying Leg Curls 4x10-12
Leg Extensions 5x10-15
Seated Leg Curls 4x10-12
I do some Hamstring and Quad stretches to finish up.
Day 4: Biceps/ Triceps
Triceps Pushdown 4x12-15
Skull Crushers or Seated Machine Triceps Extensions (depending on which gym I am training at) 4x12-15
Machine Dips 4x10-12 (I position myself forward on the seat to put more emphasis on my triceps)
Lying Biceps Curl 4x10-12 (Connect a short cambered or straight bar to the cable of a seated row machine, lay back on the seat pad, put your feet on the footrests as you would for rows, keeping your elbows pinned to your sides, curl the bar in strict form and really squeeze at the top.)
Machine Preacher Curls 4x8-10
Seated Hammer Curls 4 drop sets (I do 10-12 reps with 30 lb dumbbells to failure, 6-8 with 25s, and 6-8 more with 20s. I get great pumps with this exercise.)
For different periods over the last 30 years, I have ridden mountain or road bikes at least once a week. I currently get in a 28-mile road ride about every six weeks when my off training day falls on a Sunday. For contest prep, I did 30 minutes on a treadmill at a fast walk every morning starting ten weeks out from the Masters USA.
Nutrition and Supplements
Although many pro bodybuilders recommend eating six meals a day, my system just can’t process food fast enough to achieve that even with an excellent digestive enzyme like Beverly's Multiple Enzyme Complex. That means the three meals a day I consume have to be very nutrient-dense and supplemented with Muscularity, Mass Amino Acids, Density, and Ultra 40.
Regular Daily Meal Plan
Soon after waking, I have a quick snack of four Belvida breakfast biscuits with organic almond butter before setting off on my morning dog walk with ReMax, our German Pinscher.
(Training Days) One scoop Muscle Provider, 1 scoop Provosyn, 1 tbsp MCT oil (Parrillo CapTri), and one banana mixed in 12oz pineapple juice. I have used this delicious combo for many years as an easily digested pre-workout meal.
(Non-Training Days) Three scrambled eggs with either a bowl of oatmeal, pancakes, or French toast.
(Training Days) One scoop Muscle Provider, 1 scoop Provosyn, 45 grams powdered sweet potato and oats (5% Nutrition Real Carbs) mixed with 8oz pasteurized egg whites, 4oz cold water, and 1 tbsp flaxseed oil.
(Non-Training Days) 6oz Boars Head London broil roast beef and one slice of horseradish cheese on two pieces of multi-grain bread.
6oz chicken (white and dark meat), 4oz Calrose rice, 2¹⁄₂ tbsp honey sesame sauce.
Density 5 tablets upon waking
Muscle Provider and Provosyn with meals 1 and 2 Mass Aminos 6 with each meal
Ultra 40 liver tablets 6 with each meal
Quadracarn 3 tablets with each meal
ZMA 2000 3 capsules before bed
Pre Contest Adjustments
Meal 1: 12oz pasteurized egg whites, 1 tbsp MCT oil, 45 grams powdered sweet potato and oats.
Meal 2: One scoop Muscle Provider, one scoop Provosyn, 16oz cold water, and 1 tbsp flaxseed oil.
Meal 3: 6oz white meat chicken, 3.2oz (uncooked) Calrose rice, and 2oz honey sesame sauce.
Pre Contest Supplements
Muscle Provider and Provosyn (meal 2)
Density 5 tablets upon waking and 5 with each meal
Ultra 40 liver tablets 6 with each meal
Quadracarn 3 tablets with each meal
ZMA 2000 3 capsules before bed
It’s very gratifying to have someone approach me in the gym, ask my age, and be surprised when I tell them. They usually come back with, “I hope to look as good when I reach your age.” I encourage them never to stop training and be consistent.
Lose Weight, Gain Muscle Become Healthier, Compete - My Story
No Nonsense Magazine Collectors Edition 2014
By: Rhonda Rotterman
2013 NPC Northern Kentucky Womens Physique Champion
At a Glance: Rhonda Rotterman
Occupation and Education: Program Director at the University at Buffalo’s Institute for Person-Centered Care http://ubipcc.com/ culture.html. BSN; AAS Psychology; Board Certified in Gerontology and Health Care Administration; Licensed Nursing Home Administrator; Certified Group-Fitness Instructor; Certified Personal Trainer.
Family: My wonderful supportive husband Phil and I share a large family of six children and 1 grandchild (with one on the way, due in January 2014)
Current Residence: Kenmore, NY
Years training (total): Four hard-core (but active with weights and training since high school)
Height: 5’ 8”; Weight Off Season 155, Contest Weight 140
Favorite Bodybuilding or Fitness Meal: Breakfast is by far my favorite meal of the day: UMP pancakes and turkey sausage. If I could, all my meals would be breakfast foods (with a side of coffee of course, it’s what we healthcare professionalssurvive on)
Favorite Supplements: I cannot survive without my UMP and Muscle Provider. It has saved me on many travels due to its portability and versatility. The pudding made with just water or adding various ingredients tastes like a cheat without the guilt. I have an entire file with UMP recipes and they just never get old or boring The Super Paks are also fabulous, they port well in their little cellophane packages and you have everything you need without having to store 9 different bottles.
What would you recommend to someone who has never used Beverly supplements before? Nutrition is a must whether your goals are to become healthier, lose weight, gain muscle or compete. I struggled for years trying to find a protein powder that tasted great, mixed well and produced results. I found that in Beverly. Having all of the recipes to create variety without sacrificing taste is just, well, wonderful! Most think healthy food is boring or tastes bad.
You have to strike that balance and understand this is a lifestyle and not a “diet”. Having great products to add to that variety has been an amazing discovery for me and my family. We go through Beverly products like it’s our job. My 9 month old grandson loves UMP pudding and we have no issues with that. We are not evangelists when it comes to how we live our lives, because we recognize that it’s an individual choice that one has to come to on their own, but when we are asked, we sure like to talk about it!
In my iPod: I am so open minded when it comes to music. I have country, rock, pop, reggae, crooner and jazz all loaded into my iPod. I guess it matches my personality.
Most Inspiring Book: Body for Life by Bill Phillips
Hobbies/Interests: Biking, camping/fishing, travel, distance running at dusk
Words to live by: “Mark not your success in life by clinging to the glitter and gadgets you have accumulated during your time on this planet. Instead, take stock of your Earth- School experience by noticing the lives you have touched and the burdens of others you have eased.” ~ Dr. Edward J. Kesgen
They say age is a state of mind and that attitude is everything, I would agree with those sentiments. At the age of forty-four, and with an attitude of gratitude and leaving everything on that stage, I competed in my very first figure competition. It was an amazing feeling to be so disciplined and transform your mind as well as your body into such a conditioned state of being, but the journey to the stage is where the real lessons were learned.
Growing up, even though I was active in sports, I never fully appreciated or understood the importance of nutrition. Long hours after school for practice and games created long periods of time without proper nutrition which led to cravings, eating processed snacks or fast food all in the interest of time. Friends might have categorized me as, “stocky” or “thick”. There was muscle in there, but the fat covered it all up.
By the time I reached college, things went from busy to chaotic. Attending classes as a full-time nursing student, holding down a part-time job, and late night study sessions made my eating habits that much worse. There was no time for sports in my very demanding schedule and while I “tried” to get to the gym when I could, my eating habits were deplorable and access to healthy food on a college campus back then was like trying to find a snowball in Hawaii. Ordering from the local pizza places, grabbing fast food, and trips to the campus store in addition to the three squares I tried to eat at the university cafeteria sent this healthcare hopeful from “thick” to 3-D. I didn’t like what I saw in the mirror. Wasn’t I supposed to be epitomizing health?
I did what so many women fall prey to, cutting way back on calories, exercising like mad, and of course hydration wasn’t even something I considered in the health equation. I indeed lost weight (based on the number on the scale), but retrospectively, I know I sacrificed muscle too due to my ignorance about what I ate/drank.
Food Obsessed and Feeling Guilty
This yo-yo dieting continued throughout my college career and by the time I graduated, I had become food obsessed. Binging, and then feeling guilty about it, only to crash diet again to even the score, at least in my mind. My relationship with food was an unhealthy one. I became a group fitness instructor and worked for a major club in the area, but despite teaching three times per week, plus what I was doing on my own, I was still that chubby aerobics instructor. I was of the mind-set that it was just my body type because with all the exercise I was doing, I must be very healthy right?!
As I matured, married and started a family, exercise had essentially ceased. Sure I went to the health club every January along with the rest of the country, only to find excuses and stop going by March. I jogged when the nicer weather rolled around and I would toss a video or two into the VCR (yes, I’m old!) once in a while and jump around in my living room to “take the weight off once and for all”, but like all quick fixes, it never lasted and I would end up feeling bad about myself.
I remember seeing Cory Everson on every fitness magazine cover and when my subscription to Oxygen arrived I would covet the amazing physiques I would see on the featured women. I wondered how they did it and then would think to myself that I would love to compete. Just as quickly, I would dismiss the thought as I looked at my reflection in the full-length mirror. It’s genetic, I would convince myself; some women are just naturally lean and can build muscle easier than others.
I remember attending a family picnic, going into the kitchen to assist with the meal service and seeing a photo of me and my husband that had been taken the previous summer. I didn’t like what I saw. Why did I not take better care of myself? That was the turning point for me. No more excuses. My children were grown and while work was always going to be there, I had to start making the time to take care of me. If for no other reason, I needed to get healthier.
I joined the gym, started doing regular cardio sessions and then hit the weights. It was fairly benign initially, but as I began to see changes, my passion to get better grew. I felt as though I wasn’t seeing the changes I wanted based on the effort I was putting in, something was missing from the equation. If effort is in direct proportion to success, I should have been Donald Trump.
Nutrition, No Nonsense and Julie
A friend and I were chatting during our workouts and we began talking nutrition. The subject of protein powders came up and soon we were debating about which ones were better, had better taste, mixed well, etc…Soon he produced a copy of No Nonsense magazine and suggested I take a look because the articles were very good and he had learned some fresh ideas from the work-out plans that were listed. I tossed the magazine into my gym bag and didn’t give it a second thought.
A few months later, my husband and I took a week’s vacation in South Carolina. I grabbed my gym bag as an additional travel item. I stuffed the bag full of shoes, my hair styling devices and various other things that don’t fit well in your suitcase without taking up too much room. After we arrived and I began to unpack, I noticed the No Nonsense Magazine and sat down to read it. As I perused the pages, I admired the many stunning physiques and read of a woman who professed she could get me there.
Well, I couldn’t dial that phone fast enough; I wanted to learn the secret as soon as possible. I contacted Julie Lohre and began to work with her on my goal to get on stage, including attending her competition prep class in KY. It was through this process that I began to learn the significance of nutrition and hydration. There was so much more that I didn’t truly understand and appreciate. It is those intricacies that took me from good to great!
The difference that improved nutrition made was indescribable and within the year, I was seeing significant progress and began making plans to purchase my suit, shoes and work on posing and stage presence.
I stepped up my game and hired a trainer to really hone my symmetry, posing and stage skill. When I hit that stage for the first time at 44, it was one of the proudest accomplishments of my life. I have learned that anything worth doing is worth doing right. That luck is in direct proportion to hard work; the harder you work, the luckier you get and boy I was feeling lucky!
Figure and Womens Physique Competitions
I took second place in three divisions in 2011 in the INBF association, figure tall, women’s fitbody and the novice division. I competed in another show that same year in the NPC association and took first in my class and second overall. The following year at two NPC shows, I took first in my class and won the overall at both venues securing the title of Ms. Buffalo and Rochester. That same year I became a grandmother for the first time, I was on cloud nine!
This year I was fortunate enough to return to the NPC Northern Kentucky, the region where it all began with Julie and take the overall in womens physique. It was the best homecoming being surrounded by familiar faces whose love and support have been there all along.
Since my journey to the stage began, I have become a certified trainer and find sheer joy in sharing what I have learnedwith others. My husband who has watched me make this amazing transformation has now joined me in this sport and did his very first bodybuilding competition at the NPC NKY taking 6th in his class. I am so very proud of him!
My take home message to you is this: you can’t possibly get where you need to go without a road-map. Know what you need to do and how you need to do it to make your endeavors successful. Take time to care for yourself and even if you never compete, making a better and healthier you makes you a champion in the competition of life! I extend my best to you in your individual journey to a better you.
My Nutrition and Training Programs
This is my standard diet off season. When I am preparing for a competition, I scale back on carbs, amp the cardio and pound the water and veggies.
6 egg whites, 2 whole omega eggs and ½ cup oatmeal with 1 tbsp of UMP vanilla protein powder and sugar free jelly mixed in.
OR: UMP Protein pancakes: 2 scoops UMP, ½ cup organic sprouted wheat pancake mix, 2 egg whites, 1 whole omega egg. Top with sugar free jelly or syrup. Off season I add fresh berries and Greek yogurt or turkey sausage.
(When I am in show prep, I drop the pancake mix and just use UMP andegg whites).
6oz fish or chicken; 1 cup veggies;¼ cup almonds
5oz chicken or fish; medium piece of fruit (typically an apple or grapefruit)
(Post work-out) UMP pudding: 1 scoop UMP, 1 scoop Muscle Provider, 1/3 cup Greek yogurt, 1 tbsp honey
6oz chicken; 5oz sweet potato; small salad with balsamic vinegar
1 scoop UMP in a shaker bottle with tons of ice for a great shake
One per week
- Super Pak daily
- 3 EFA Gold in the am and 3 in the pm
- 2 Lean Out with each of my 5 meals
- 2 Ultra 40 liver tablets after each meal
- 2 Muscularity (BCAAs) post meals
- 6,000 iu Vitamin D per day
“The difference improved nutrition made was indescribeable!”
Monday: Chest and Triceps
For a killer work-out try this:
- Warm-Up 25 wide push-ups
- 4 sets of 12-15 chest press; 10 wide push-ups
- 4 sets of 12-15 incline press; 10 wide-push-ups
- Finish with 10-12 chest flyes; 10-wide push-ups (if you can get 10 by this time)
- 4 sets of 10-12 dips (you should be pretty fatigued if you combine this with your chest work-out, so I don’t kill my tris after my push-up chest medley)
- 3 sets of 8-10 rope pushdowns immediately followed by one arm horseshoe extensions using the universal pulley for 6-8 reps
- Warm Up with walking lunges
- 4 sets (12-15) leg extensions
- 4 Sets (12-15) hamstring curls
- 3 sets (8-10) hack squats
- 3 sets (8-10) leg press
- Finish with leg adduction, calf raises and walking lunge circuit (3 sets)
Thursday: Back and Biceps
- Warm up with 4 sets of 12-15 pulldowns
- 3 sets of 8-10 barbell rows
- 4 sets of seated rows/close grip
- Finish with 3 sets of weighted pull ups
- Every other week I add back weighted back extensions using a 25 lb plate
- Warm up with 4 sets of 12-15 10 lb dumbbell curls
- 4 sets of 10-12 using the curl bar
- Finish with 3 sets of dumbbell hammer curls
Friday: Shoulders and abs
- Warm-Up with 4 sets of 12-15 shoulder presses using a machine or dumbbells
- 4 sets of 12-15 lateral raises using machine or dumbbells 4 sets of 12-15 frontal raises using machine or dumbbells
- Finish with 12-15 rear delt flies
- Every other week I do trap shrugs using the chest press machine or a weighted straight bar.
- Warm-Up 4 sets of 15 lying pikes
- 4 sets of 12-15 decline bench weighted crunches
- Finish with 3 sets of 10-15 leg raises
- Every other week I do decline bench oblique crunches with a cross-over
Saturday/Sunday: Boxing / Cardio
Off-season, 2-3 times (20 min) per week of HIIT, steady state or cross-fit. I prefer outdoor cardio when I can get it and then rely on the elliptical, tread or step mill when weather is not conducive to exercising outdoors. Remember,
I live in Buffalo…brrrrrrrrr!
Comp Prep (12 weeks out) : cardio every day on an empty stomach, 12 weeks at 15 min, 10 weeks out at 20 minutes, 8 weeks out at 30 minutes and I watch my progress with leaning out and adjust as needed.
Most people keep their ageful years to themselves. Not us. We are proud to be owners of one of the oldest sports supplement companies in the industry. BI was founded in 1967. Yep, that’s right, a big 48 years ago. During these years, we’ve seen a lot of products and companies come and go. Mostly go! We have perfected a few items that have stood the test of time such as the Super Pak, Mass Aminos, Ultra 40 liver and a few others. There is something to be said about creating something that is too good to be replaced! We feel that way about our years of investment with our clients, who have become dear friends. Roger and I made the big jump and bought BI in 1998. Before that we were involved with Beverly, using the products ourselves and advising clients on supplement usage for contest prep and body re-composition. During these early years, relationships blossomed and some have become our most memorable times. This NEWS BEAT will give you a little taste of what three long- time BI friends think about our company.
Todd Jackson first used Beverly International supplements in 1982 and became a client in 1992. He’s now 48 years old, a teacher, married with two grown daughters.
Jim Caudill began working with us in 1996. He’s now 44 years old, a senior manufacturing manager in the aerospace industry, married with 2 sons ages 15 & 14.
Mitch Gold first met us in 1998. He’s now 46 years old, an industrial/organizational psychologist, married with twin boys 14 and an 8-year old daughter I asked these Long Time BI users a set
of questions to see WHY they chose to stay with us for so long. Their responses were incredible. Check it out!
1. What brought you into the BI cult?
Mitch: I first met up with BI back in 1998. I’d been lifting for 10 years and even competed in a couple bodybuilding shows. But I was suffering, like many people, from supplement advertising overload. It had gotten to the point where I wasn’t even sure which companies were legitimate providers of quality products that would help me up my game. But I kept noticing the BI name in magazines I read and particularly the simplicity of their labels. So I decided to contact BI and met up with 2 very helpful men, Roger Riedinger and Jeremiah Forster.
Jim: I was introduced to Beverly via The No Nonsense Newsletter which at that time was in black & white format. Tommie Robertson was featured in that issue. I remember being so excited that I found something that had actual information in it that I could apply to my own situation. I showed up at the Riedinger house one Saturday morning with my wife Beth for my 1st appointment & initial body fat analysis. After about 2 hours of education from Roger & Sandy we left for the 3 hour drive home with 2 boxes of supplements, a contest meal plan & a date to enter my 1st show. I should mention this was long before their Cold Spring location.
Todd: I first started using BI products in high school to get bigger and stronger for football in 1982. I chose BI because the biggest, strongest bodybuilders and power lifters in the gym used it and told me it was the best. Over the next dozen years or so I tried other brands, but always came back to BI. In 1992 I began a more personal relationship with BI. I started selling Beverly products at
the gym I owned at the time and also went to Roger and Sandy for contest prep advice.
2. What are your all-time favorite supplements?
Mitch: (1) UMP-due to my schedule I simply can’t eat 6-7 meals per day so UMP and whipping cream is an anabolic lifesaver. Since the days of Ultra Size and now UMP, I’ve never tired of my chocolate brownie cake. I mix UMP with cream, sugar free instant chocolate fudge pudding and microwave it. A dollop of whipped cream on top and you’ve never seen this guy happier. (2) The Ultra 40 liver/Mass Aminos stack-which I use to fill in any nutritional gaps of my meals and to keep my nitrogen levels optimum during the day. (3) Muscle Synergy-taking this before my brutal
Crossfit workouts gives me the critical push I need (along with my Crossfit compadres screaming at me…) Jim: UMP is my favorite product. It’s the best tasting, “cleanest” protein out there & yes, I’ve tried the rest. Chocolate is my favorite but Cookies & Crème is a very close 2nd. My favorite UMP meal – crushed ice & little water mixed with 2 scoops of UMP, shake it up then put in the freezer for about 30-45 minutes. Just long enough that it starts to freeze then devour it. Down here in Texas this drink is great right after training. I still use Mass Aminos and Ultra 40 as well. I feel these are a must for everyone who trains. Todd: The two products I have continued to use over the last 30 years are the proteins and Ultra 40 (liver tabs), I think these two should form the foundation of any muscle building diet.
3. Why do you keep using the products?
Mitch: Reliability, quality and predictability of results. Frankly, I know that the BI products are controlled from a research perspective and that only the highest quality ingredients based upon latest sports nutrition science and research are used.
Jim: The business philosophy Roger & Sandy have incorporated into their company is to let the products sell themselves. Compare this to many other companies who choose to pay big name bodybuilders to represent their companies. I suspect the money BI saves by not paying big names to endorse their product line equates to a better product for us.
Todd: I continue to use BI for two reasons. First, I get results because they are the best supplements on the market. Second, the personal relationship over the years has always been something I can count on like so many other people that BI has helped become their best.
4. What experience do you remember most about BI?
Mitch: I remember when I first started with BI, I was a bit overwhelmed by all the products available. I was on a tight budget and of course wanted EVERYTHING. I put forth this concern in an email to BI and almost immediately I got a personal email back from Roger R. giving me a personalized diet with the 4 most critical supplements he felt I should use. I knew then I was dealing with a pretty special crew….One that had my best interests in mind.
Jim: What sticks out to me is the fact Roger & Sandy always made time for me. I use to call between 2-5 times a week to ask questions about food, why am I using these aminos, what does this do, when will I weigh 225lbs ripped (in hindsight that is hilarious), what do the other guys look like? Roger & Sandy taught me how to pose, how to diet & why it was important. You will not get that help from any other supplement company. This personal attention to detail lives on today through the many contest prep specialists that took what they were taught at Beverly International and have made it into a career.
Todd: Most of all it is the personal relationship that developed into a great friendship. I have seen this with so many people over the years that like me have become members of the extended BI
5. What benefits have you seen over the years that you could contribute to using the products?
Mitch and Todd agree with Jim: The changes I have experienced using Beverly products over the past 20 years are a definite increase in lean muscle & I have maintained a good strength level (as the young guys tell me now – you’re pretty strong for a guy your age…”). Mitch adds, the biggest change I have seen is a refined quality to my musculature. Interestingly, I have stayed within 10 pounds over the past 10 years, but bodyfat has consistently gone down year after year, and lean muscle tissue has continued to increase.
6. Last question: After all these years how do you feel about Beverly International as a company?
All agree that relationship, guidance and trust are what define the Beverly difference. Jim adds, Beverly International as a company feels like a family to me. The sense of integrity & loyalty that
Roger & Sandy instill into the products, but more importantly the people – that is the difference. I consider Roger & Sandy like family to me as I trust them 100% – they set the standard the rest
of the supplement industry should be measured to.
The Beverly approach is based on interaction with the customer. Once the customer expresses what their goals or interests are then the Beverly group begins formulating what products will be needed for you to achieve your goal. Beverly has posted a number of their most successful meal plans in the Bev Solutions section of their website. You’ll also find nearly twenty years’ worth of individual meal plans in the Articles section at beverlyinternational. com.
Use This HIGH-POTENCY STACK to Produce Unprecedented Gains in Muscle Size
No Nonsense Magazine Collectors Edition 2015
By: Beverly International Advisor Team
Help is here
Maybe you just started working out and want to hit the ground running. Or, perhaps you’ve been training for years and are struggling to break out of a “plateau”. In either case, help is here.
We guarantee that your muscles will increase in size, strength, and overall performance, faster, when you stack the combination of supplements revealed below. As usual, you’ll encounter no marketing non-sense, only high-potency products proven over years of real-world use.
The Beverly Muscle Size Stack for Men
We all know that lifting weights can increase muscle size. Each exercise you perform in the gym stresses your muscles from a different “angle”. This is why the best results come from a routine consisting of several exercises for each muscle group.
Supplements work in a similar fashion. The best results come from a regimen consisting of several supplements, each one care-fully selected to stimulate your muscles from a different “angle”, or through what scientists would describe as different “mechanisms of action”. Case in point: The Beverly Muscle Size Stack for Men. Below, we talk about each supplement in this stack.
1: Ultimate Muscle Protein (UMP)
- To increase the size of your muscles, you’ve got to work them hard in the gym and then feed them high-quality protein throughout the rest of the day. That’s why protein supplements like UMP, Muscle Provider, and Provosysn (the latter two are discussed below) are a “must have” in the Muscle Size Stack for Men.
- Amino acids are the building blocks of protein, and protein is a key building block of muscle tissue. Drinking a shake made with UMP is a simple, delicious way to supply your body with ample doses of all of the amino acids that it requires to build muscle as quickly as possible.
- UMP contains more in the way of “slow-release” proteins than other protein supplements. This makes it especially useful as a meal alternative in the morning, afternoon, or before bed. UMP’s proteins will supply your muscles with amino acids for several hours so that they can continue building without interruption until the next meal arrives. The fewer interruptions, the faster your muscles will increase in size.
- Drinking a UMP protein shake is like having dessert. (You’ll find an entire menu of “Cool, Creamy Shake Recipes” at www.BeverlyInternational.com).
2: Ultra 40
- Ultra 40 is a highly concentrated beef liver tablet. It is naturally rich in nutrients and growth factors that support healthy iron levels, red blood cells, muscle building, energy, and stamina.
- Bodybuilding “gurus” of the 1950s and 1960s such as Vince Gironda and Rheo Blair compared the profound physique and performance enhancing effects of liver tablets to steroids -minus the side effects, of course. They recommended that their clients consume up to 100 or more tablets daily. (Keep in mind that these liver formulations were less concentrated than Ultra 40; 25 Ultra 40 tabs are equivalent to 100 of the old school tabs.)
- Ultra 40 uses the highest grade of liver obtained from grass-fed, pesticide- and hormone-free cattle raised in Argentina. The facilities in which the cattle are raised are inspected by SENASA, the Argentinean equivalent of the FDA.
- Ultra 40 is popular with elite bodybuilders, some of whom have been using it for decades to maximize muscle size and performance.
- For more information about Ultra 40, refer to e-newsletter issue #42. (Go to www.BeverlyInternational.com, scroll to e-Newsletter archive under Extra Info.)
3: Mass Amino Acids
- Mass Amino Acids is an amino acid nitrogen technology with an ingredient profile unlike anything else on the market. It is principally used to increase muscle size and speed up recovery from workouts.
- The most distinguishing ingredient in the Mass Amino Acids formula is a partial hydrolysate of casein. This ingredient, which can cost twice as much as a whey protein hydrolysate, packs up to 500% more amino acid nitrogen than other products.
- The partial hydrolysate of casein in Mass Amino Acids is rich in peptide-bonded amino acids (PBAAs). Studies suggest that PBAAs are absorbed rapidly and possess up to double the anabolic potency of regular food This may explain why some users of Mass Amino Acids report that they are able to gain muscle mass while cutting (losing body fat).
- Users who combine Mass Amino Acids and Ultra 40 commonly gain several pounds of lean muscle mass in 6-8 weeks.
4: Quadracarn (Essential for men 35 years of age and older)
- Quadracarn is an ideal carnitine formula for men 35 years of age and older in search of all-around health and performance enhancement.
- Distinguished by its four types of carnitine, Quadracarn is most frequently used to help:
- boost muscle energy & stamina
- boost testosterone & muscle anabolism
- quicken recovery from workouts
- enhance muscle tone, definition and fullness
- support healthy blood sugar control
- support healthy circulation
- enhance sexual potency
Provosyn Optional, but recommended.
- Provosyn is Beverly’s newest high-quality protein formula. It may be used as an alternative to, or in addition to, UMP and/or Muscle Provider.
- If you think you may be a “hard gainer”, then give Provosyn a try. Its formula is based on a secret protein-combining strategy used by bodybuilding nutrition gurus of the 1950s and 1960s, such as Rheo Blair. Provosyn contains a precise ratio of protein from 100% whole egg, Grade A milk protein isolate, and 100% natural beef.
- Provosyn users quickly fall in love with the rich, satisfying taste and texture, not to mention the benefits. They report that it helps them build muscle, feel pumped, and even get cut.
Muscle Provider Optional, but recommended.
- Like UMP, Muscle Provider is a high-quality protein supplement. It may be used as an alternative to, or in addition to, UMP.
- Muscle Provider contains more in the way of “fast-release” proteins than other protein supplements. This makes it great for use right after lifting weights, when your muscle cells are revved up and ready to build muscle protein.
- Many men use MP as their post-workout protein and reserve UMP for use as a meal alternative in the morning, after-noon and/or evening.
- If, for budgetary reasons, you decide to go with only one protein, don’t sweat it. You can’t go wrong choosing UMP or MP. Either one can be used post-work-out and as a meal alternative.
- When considering your budget, keep in mind that by using UMP and MP at the same time, each for a particular occasion (e.g. MP post-workout vs. UMP in the afternoon or evening), they will last longer.
All In The Family
No Nonsense Magazine Collectors Edition 2015
By: Joey Martinolich
My name is Joey Martinolich and I am going to tell you a story that involves hard work, perseverance, good coaching, great supplements, the unconditional support of my family and chance (or divine intervention). I hope you can relate to and are encouraged by my story.
I was 46 years old and had spent more than half of my life in the gym. My wife and I had been going to the same gym for over 10 years. Three of our six children were active participants in various fitness regimens and one of my daughters had 3 competitions under her belt. Like many of you, I had trained hard, built a good amount of muscle and followed what I thought was a good diet. I lived in a smaller community, was one of the bigger guys around, and looked good in the gym. However, when no one was around; when it was just me, my wife and my fam-ily, I shared my dreams of becom-ing a competitive bodybuilder.
Tell me if you ever heard this one? I thought that if I could just put on another 20-30 lbs. then maybe I could compete sometime. The more I thought about the task at hand of building all that muscle and looking like the guys in the magazines, the further and further my dream drifted away out of my reach.
Then one day as I was going through my normal routine, chance happened (di-vine intervention). The general manager of my gym, Jeremiah Forster, a former Beverly employee and cover man for No-Nonsense, and I were discussing my wife and a few struggles she was facing with her personal training. By the end of the conversation the focus drifted to me. The question was asked, “So, are you ever going to compete?” I had thought about it, but I simply replied that I needed to pack on some mass before even thinking about looking at a show. Jeremiah suggested that we have a formal consultation the next day.
The following day Jeremiah tested my body composition. I weighed 215lbs with 8.9% body fat and slightly less than 20lbs of fat on my body. I was leaner than I thought! Jeremiah told me I could go on dreaming forever or start getting ready to compete NOW. He said I definitely had enough muscle to hold my own against bodybuilders half my age and was lean enough to do a show in 4 months. By the end of the consultation, I had my diet, a new workout and a specialized supplement regimen that were targeted to my specific needs. (See Nutrition, Training, and Supplement sections for the specifics.)
Jeremiah said we could negotiate on diet and training, but there would be zero negotiating on supplements. He went on to explain his history with Beverly Interna-tional, the integrity of the company and the supreme trust he had in the products. It would be Beverly and Beverly ONLY!
I had about 16 weeks to drop 10lbs of fat and build a little muscle in the process. Since I’d already been eating a clean bodybuilding diet for many years, Jeremiah and I decided that I would need a strict and precise plan – zero deviation, zero temptation, and no guess work.
Jeremiah formulated my plan on an Excel spreadsheet. Each of my meals was calculated down to the ounce. I had to stick to the exact foods, the exact amounts. There was no gray area. Hey, if I just wanted gym muscles I could eat like everyone else. But if I wanted to look great on stage, I had to eat with precision in a way that not too many people are willing to do.
Each week we would test my body fat, discuss my overall feedback, and adjust the nutrition and supplements based on my results. I was eating more food (from more nutrient dense sources) than previously, taking fewer supplements (but better quality and in a targeted plan), and after 1 month my results were:
4 lbs. of fat lost and 4 lbs. of muscle gained. My weight stayed the same, but I was getting bigger and leaner at the same time. In just a month I went from a “wanna be” bodybuilder to someone who not only could see the road ahead, but already was visualizing how I was going to look on stage. The results from my Beverly Supplement regimen were al-most immediately noticeable. I’d never put on muscle so quickly, never recovered so quickly, or even felt this good. I had taken some Beverly in the past but never exclusively or in a precision plan. My physique looked completely different in a month. Soon my daughter and I weren’t the only Beverly users in the family. My wife used at least 5 of the products, and the rest of my family and many of my friends started using Beverly. If you visited our house, you’d literally see that half of our pantry is Beverly.
Fast forward to 1 month out. I was under 200 lbs. and looking ripped, but Jeremiah cautioned me. He said I still had a couple of pounds to lose and those 2-3 pounds would make a huge difference on how I looked on stage. He told me many guys look phenomenal in the gym a month out, but are unwilling to go through the very difficult final 4 weeks that takes you from looking great in the gym to great on stage.
Let me tell you, that last month was tough! I can see why many bodybuilders either give up entirely or start alienating everyone around them with their selfish attitude. But my entire family was there for me. They were my rock, my support, my encouragement and my light when I needed them most. I don’t think they fully understood how much their participation helped. They went to the gym with me (getting into the best shape of their lives as well). They held me accountable to my diet; they videotaped my posing sessions, offered their critiques, and continually gave me feedback.
My nutrition the final 4 weeks was quite challenging. My diet became more re-strictive while my cardio increased. I felt depleted, I was tired and my brain was telling me to quit. I’d find myself drooling when the Food Network was on TV. My only refuge was my wife, my fam-ily, and the confidence that the plan was working.
At the beginning of my diet the low-calorie day was only about 500 calories less than the high-calorie base diet. But, as the show got closer, the fat got harder to lose. Jeremiah started making the low-calorie day more restrictive (progressively fewer carbs and calories) while keeping my base diet the same. With 2 weeks to go Jeremiah made a final adjustment that would strip the remaining extra one pound of fat off me. Now, I’d follow one day on the base diet with 2 low-calorie days. This simple change made all of the difference in the world. I went from ripped to shredded.
I met with Jeremiah one final time eager to see what my final week would look like. I had buddies who told me about all this crazy stuff they did during their final week. But to my surprise, Jeremiah’s changes were minimal. He told me that if I was in great shape a week out that I was going to look great the day of the show. He re-introduced carbs on Wednesday, starting off very high and then tapering them down each day into the show. My water intake followed the same protocol – higher intake on Wednesday and a little less each subsequent day. My sodium intake decreased some but was never eliminated. I took in enough carbs to refuel my depleted glycogen stores and I was very careful of my water, sodium and potassium balance. My carbs consisted of mainly white potatoes (due to being simple and loaded with potassium) as well as sweet potatoes and rice cakes.
By the day of the show I was full, hard, dry and shredded. Every-thing came together just as Jeremiah promised. I looked even better than I had dreamed. Some people don’t like getting on stage, but not Joey Martinolich. I hammed it up, nailed my posing routine and looked like a polished pro on stage. My goal from the beginning was to get to the show and look like I had been therefore. I walked away with two 1st place trophies, but the best part was sharing those moments with my wife, family and friends. I can honestly say that all the work and suffering was worth it and I had the time of my life.
Since that show I have competed again and was even better at my second show. Now I am happy to take all the love, support and knowledge that I experienced get-ting ready for my first show and help others who share my dream with support and advice.
I think bodybuilding is more than dudes grunting, pushing weight and looking at ourselves in the mirror. It is more than getting in a speedo, throwing some oil on and flexing in front of a lot of people. Bodybuilding to me is the battle we all face between what we have the capacity to achieve and what we settle for. Don’t give up on your dreams!
Now let me show you what I did to make this transformation.
High calorie (base) day
Meal 1: Protein pancakes - 2 servings egg beaters, 2 whole eggs, 1 scoop UMP, 1 cup oatmeal (mix together with Splenda in a batter and cook like pancakes)
Meal 2: Protein shake or bake - 1 scoop UMP, 2 scoops Provosyn, 2 tbsp heavy cream, 1 cup oatmeal (mix together into a shake or combine all ingredients and cook in micro-wave)
Meal 3: 8 to 10oz very lean meat; 12oz potatoes
Meal 4: Same as meal 2
Meal 5: 8 to 10oz very lean meat; 1.5 cup cooked rice
Meal 6: repeat any of the meals above (non-workout days only)
On workout days, I have the following pre-workout and post-workout meals instead of meal 6.
Pre-workout shake: 1 scoop Muscle Provider, 2 scoops Mass Maker Ultra
Post-workout meal: 6oz lean steak; 18oz potatoes
Low calorie day
- High and low calorie days were alternated; at a few weeks out we went to one high calorie day followed by two low calorie days.
- On low calorie days I eliminated egg yolks, heavy cream, oatmeal and Mass Maker Ultra.
- As show got closer, the high calorie day remained the same, but the low calorie day became even more restricted. At 2 weeks out I eliminated all carbs on low calorie days.
Let me take a moment to tell you about my supplement strategy. Jeremiah started me off with the basics – the Super Pak to supply essential micronutrients, Ultra 40 and Mass Amino Acids to give me the optimum amino profile in every meal, and EFA Gold for my essential fatty acids. Ultimate Muscle Protein, Provosyn, Muscle Provider, and Mass Maker Ultra (on high calorie days) were considered part of my daily food intake. I continue to take these year round, not just during pre-contest dieting.
Jeremiah’s rule was simple; always take the basics and add supplements to make up for any deficit in essential nutrients as the diet becomes more restricted. If you don’t, there’s a good chance you’ll start losing muscle instead of fat. I started adding Density (essential amino acids) to my meals at 8 weeks out and during training. I also started taking Lean Out and 7-Keto MuscLean to keep my metabolism stimulated and to make certain that I was burning stored bodyfat for fuel rather than muscle tissue. I read where Quadracarn could help with muscle gain and fat loss, especially for those over 40, and that was added as well.
I mixed several scoops of Glutamine Select plus BCAAs in a shaker bottle and sipped it throughout the day to increase my immune system and level of recovery.
The final supplement in my arsenal was GH Factor. Fat burning toward the end of contest prep (especially in stubborn areas) can be very difficult due to a decrease in hormonal production. The two amino acids in GH Factor when taken on an empty stomach allowed my body to naturally produce more growth hormone and allow for a bit of extra fat loss in some of my trouble areas.
During workouts I took an old school page out of my coach’s book and took at least 20, and more often 30-40 Mass Aminos during training to take advantage of that precious anabolic window. As the show approached I changed from Mass to Density and took 20 to 30 throughout each workout.
Super Pak with meal 1
Meals 1-6: 4 Ultra 40, 4 Mass Amino Acids, I add 3 Density (low calorie days)
Quadracarn: 12 tablets spread throughout the day
Lean Out: 12 capsules spread throughout the day (low calorie days)
7-Keto MuscLean: 3 capsules twice a day on an empty stomach (low calorie days)
GH Factor: 6 capsules upon waking / 6 before bed (on an empty stomach - final 4 weeks)
Mass Amino Acids: 20 to 30 during training (until 8 weeks out)
Density: 20 to 30 during training (at 8 weeks out to show time)
Glutamine Select: 3 scoops during training
If I may steal a line from the legendary Lee Haney, my training philosophy was, “Stimulate, don’t Annihilate”.
My training (as listed below) was based on a workout plan from a past issue of No Nonsense. (All No Nonsense back issues can be found at BeverlyInter-national.com, click on the articles tab at the top.) Being almost 50, I have more aches and pains than this article has room for. So, I did have to tweak the training program from day to day to work around various injuries that cropped up from 35 years of pounding in the gym.
Cardio: Due to the intensity of weight training and sore joints only light intensity cardio was done. In the beginning no cardio, at 12 weeks out I did 30 minutes post training; at 8 weeks out I added 30 minutes in the AM + 30 minutes post training; at 4 weeks out it progressed to 60 minutes in the AM + 30 minutes post training.
Day #1: Calves, Legs (heavy), Back (light), Biceps (light)
Standing Calf Raises 5x8-12
Leg Extensions 5x15-12-10-8-20
Leg Curls 5x15-12-10-8-20
Pulldowns (varied grips) 3x12-15
Seated Cable Rows 3x12-15
Preacher Curls 3x12-15
Concentration Curls 3x12-15
Abdominal Crunches 3x25-50
Day #2: Calves, Chest (heavy), Shoulders (light), Triceps (heavy)
Seated Calf Raises 5x20-30
Incline Barbell Press 4x10-8-6-15
Bench Press 5x12-10-8-6-15
Upright Rows 5x10-12
Rear Lateral Raise 5x10-12
Close Grip Bench Press 4x12-10-8-20
Dips (Weighted) 4x15-12-10-then as many reps as possible with no weight
Leg Raises 3x20-30
Day #3: Calves, Legs (light), Back (Heavy), Biceps (heavy)
Standing Calf Raises 5x6-10
Bent Over Rows 5x10-8-6-4-15
Weighted Chins 4x12-10-8-then as many reps as possible with no weight
Barbell Curls 4x12-10-8-15
Reverse Curls 3x10-8-12
Leg Press 4x15-18
Stiff Leg Deadlifts 3x12-15
Abdominal Crunches 3x30-50
Day #4: Calves, Chest (light), Shoulders (heavy), Triceps (light)
Seated Calf Raises 5x20-30
Standing Front Press 5x10-8-6-4-15
Dumbell Arnold Presses 4x10-8-6-15
Dumbell Incline 4x10-12
Flat Dumbell Flyes 4x10-12
Tricep Pushdowns 3x12-15
Lying Tricep Extension 3x12-15
Lying Leg Raises 3x20-30
In closing, I am so thankful for the FITBODY Contest Prep Figure & Bikini Team! With my teammates and Julie’s help, I am not alone in competition prep. This journey (though I feel it is still just the beginning) has already given me so much… a better under-standing of my nutrition, knowledge of the competition scene, a supportive team of women that are now also my friends, and a bangin’ body to boot!
Advice from Joey's trainer Jeremiah Forster
I have more than 20 years’ experience as a per-sonal trainer. I started as a “contest prep coach” in 2000 when I was taught how to do so by Roger and Sandy at Beverly International. I have helped several clients accomplish what they thought impossible. These range from dreams of representing themselves on stage with pride in their first contest to numerous 1st places. I am happily married with 4 beautiful children. My online training business has now turned into a fitness ministry. www.jeremiahforster.com
Over the years I have prepared hundreds of training programs. These workouts range from basic bodybuilding training to very complex optimum performance training, kettlebells, etc. As Roger once told me, “All training works until it stops working.” No matter what your goal is, PROGRESSION is a universal truth that never lies. Progression is a deliberate increase in your repetitions, weight, decreased time between sets or the amount of time under tension. Every workout plan should have a component of planned progression. Once progression cannot be made in any of the above scenarios, then and only then should your workout be changed. There is no magic length of time to a workout, there is only progress. If you are still progress-ing, you are doing the right workout; if you are not, then you should change your workout. That brings up a good point, how do you know you are making progress if you are not tracking your progress? How many notebooks or notes on phones or tablets have you seen in the gym? I suggest you start recording your workout today.
As with training there is no one diet that is the end all and be all. However, certain body types react differently to different foods and macronutrient ratios. PRECISION IS THE MOST IMPORTANT THING IN YOUR NUTRITION. If you are precise in following your base diet, you or your trainer will be able to adjust it easily to attain a specific goal – whether it be fat loss, muscle gain, or contest prep. Your results become a mathematic equation not a hope and a prayer.
I do not believe you need 20 different supplements to be successful. Start with a basic supplement plan of the essentials that you take year round. Then add a couple more that will help you achieve your specific goal. I’d rather you concentrate on really getting the maximum benefit from 2 or 3 targeted supplements, than see you trying everything under the Sun. Which do you think is more effective? One pill of 20 different supplements or 2-3 scoops each of Muscle Synergy, Creatine Select, and Glutamine Select per day? Once you choose the correct supplements be sure to take the recommended amounts or even a little more, to see the most benefits.
Before your contest prep begins, search your soul, look in the mirror, and have a long, hard talk with yourself. Are you willing to make the sacrifices that contest prep requires? If the time isn’t right yet, it’s okay to put it off. Starting something and then quitting can be damaging to your spirit, finishing something is empowering. Don’t just go through the motions of your contest prep, do it with excellence. Give your best effort day in and day out to your diet, training, cardio, and posing. Why? Because little is more satisfying than knowing you gave your heart and soul to achieving something. In my experience, pure and full dedication always produces life's sweetest rewards.
The Dynamic Drug-Free Duo
No Nonsense Magazine Collectors Edition 2015
By: Ryan Propst
At a Glance: Ryan Propst & Beth Muntean
Age: Ryan 39, Beth 31
Occupation: Ryan is a University of Akron graduate of the Radiology Technician program and currently a student at The Ohio State University working for his Masters in Exercise Physiology.
Beth recently graduated from the University of Akron with her Masters in Nursing with a specialty in Nurse Anesthesia and is employed with The Ohio State University Wexner Medical Center as a Nurse Anes-thetist.
Family: Engaged, no children
Current Residence: Columbus, Ohio
Years Training (total): Ryan 25 years, Beth 14 years
Height/Weight: Ryan 5’9”, 190 off-season/160 con-test; Beth 5’10”, 150 off-season/135 contest
Favorite Bodybuilding Meal: protein pancake with UMP, liquid egg whites, and oatmeal.
Favorite Supplements: UMP chocolate and Lean Out.
Music: Pandora radio during training sessions with sta-tions ranging from Marilyn Manson to Little Wayne.
Most Inspiring Book: Ryan: Arnold Schwarzenegger’s Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger, Beth: As A Man Thinketh by James Allen
Hobbies: Snowboarding, mountain bike rid-ing, free running, hiking, volleyball, boxing, watching movies, and spending time with our new puppy.
Words to live by:“You must be shapeless, formless, like water. When you pour water in a cup, it becomes the cup. When you pour water in a bottle, it becomes the bottle. When you pour water in a teapot, it be-comes the teapot. Water can drip and it can crash. Become like water my friend” ~ Bruce Lee
We take this quote by Bruce Lee to mean whatever your passion in life is, engulf yourself in it. Surround yourself with it, become it fully. Be at peace and rest-ful when you can, but also commit fully and forcefully when necessary. Goals are only reached through dedication, discipline, sacrifice and HARD WORK.
What comes to mind when you think of a dynamic superhero team? Batman and Robin, Superman and Wonder Woman, the Wonder Twins? We may not have super powers or be famous, but at Buckeye Gym in Tallmadge, Ohio we are known as Team B&R.
I have been blessed to have the love of my life as my training partner for the last eight years. Sharing our passion in life has been incredible for us. So how did this all begin? My first experience with weight training came in the form of a Christmas present when I was 10. My parents gave me a plastic water weight set, two dumbbells, a barbell and a few plates. Yes, they were hollow and designed to be filled with water to add resistance; however, whenever I was thirsty I would just open up a dumbbell and take a drink. It was like a thirst quenching drop set.
I started weight training in earnest during my fresh-man year of high school hoping to put some weight and muscle on my skinny 5’9”, 135 pound frame. I wanted to participate in football and track. I also desired to stop getting picked on by upper classmen. I didn’t know a lot at the time about bodybuilding, but I admired the one and only Arnold Schwarzenegger and would read anything about him I could get my hands on. By the be-ginning of my sophomore year I had gained ten pounds, and had begun to transform my physique. So began my love of bodybuilding.
As a high school athlete, Beth stood out in basketball and volleyball, but had no prior experience with body-building before meeting me. When we started dating she became interested in working out and started going to the gym with me. It took a few months and countless requests for spots, before she started hinting around that maybe we could become training partners. At first I was skeptical. I had never had a female training partner and never known anyone who had successfully trained with their significant other. I was quite wrong to be worried!
We clicked as training partners from the first moment, feeding off each other’s energy and instinctively knowing how and when to push one another. We started training together in 2006 and by 2007 we were getting ready for our first show.
We have competed in ten shows together. We’ve both earned our NGA and WNBF drug-free pro cards, Beth in figure and me in bodybuilding. She is coming off a great 2013 season with an overall win at the INBF Cardinal Classic and a class win at the NPC Natural Northern. I have won my weight class in all but one tested show. That loss was to the eventual over-all winner and it fueled me to train even harder. More importantly, it compelled me to maintain consistency with my supplementation and nutrition regimen. Since then I have been undefeated in tested shows. I have four overall wins: NPC Monster Mash, NGA Fall Classic, INBF Cardinal Classic and NPC Natural Northern. My most memorable achievements are the two competitions where Beth and I took the overalls together. The feeling of us as a team on stage together at the end of the night is something I will cherish for a life time.
In the remainder of this article I will share our nutrition, supplement, and training programs. We encourage you to study them, adapt them to your own programs, or follow them exactly and see if you can get the same results that we achieved.
During our contest prep, Beth and I eat the same foods except for the portion sizes. This makes it much easier for us to shop and prepare our meals together. We’ve noticed that we lose fat and our strength in the gym actually increases when we start on the diet and supplement plan listed below.
Meal 1 Pancake made with UMP, egg whites, 1 whole egg, uncooked plain oatmeal, blueberries and/or blackberries. 1-2 cups coffee or green tea, roughly 1 liter of water.
Meal 2 Chicken breast or ground turkey breast, brown or white rice, green beans or broccoli.
Meal 3 Tilapia, sweet potato or brown or white rice, green beans or broccoli or asparagus.
Pre-workout meal 1 scoop Muscle Provider or UMP and 1/2 cup un-cooked oatmeal. I either blend this in a shake or cook it as oatmeal. Either way it’s delicious and digests very quickly. We put 2 scoops of Beverly’s Glutamine Select plus BCAAs in our water bottles for the gym.
Post workout meal Blend together unsweetened almond milk, water, spinach, 6oz pasteurized egg whites, 1 scoop Muscle Provider and 1/2 cup uncooked oatmeal. I also take my Beverly Creatine Select at this time.
Meal 4 Any combination of the above, one food from each category, protein, carbohydrate and vegetable.
Meal 5 Chicken breast and a large mixing bowl size salad, consist-ing of red and green leaf lettuce, tomatoes, mushrooms, red and green peppers. Dressing consists of 3 tablespoons Bragg’s unpasteur-ized apple cider vinegar mixed with a little mustard and a packet of Sweat Leaf natural stevia. It tastes like honey mustard and is healthy. (No complex carbs at dinner.)
Condiments Mustard, hot sauce and anything we can find that is sugar free.
Water We drink when we are thirsty, at least 4-6 liters a day. Usually a little more if the temperature is high. However, I don’t believe in drinking gallons and gallons of water a day. This just flushes out your sodium, electrolytes and may tax your kidneys.
Meal 1: Multivitamin, 3 Quadracarn, 4 Ultra 40 liver, 4 Mass Amino Acids, 2 Lean Out
Meal 2-3: 4 Ultra 40, 4 Mass Amino Acids, 2 Lean Out
Meal 4: 3 Quadracarn, 4 Ultra 40, 4 Mass Amino Acids, 2 Lean Out
Meal 5: 3 Beverly ZMA 2000
Our training remains relatively constant whether we are in the off-season or preparing for a contest. As men-tioned above, we actually get stronger at the beginning of our contest prep phase even though we are losing weight. I believe this is due to the strict, clean eating and regi-mented supplement program. It is not until the last few weeks that we start to see a decrease.
Beth and I perform the same exercises, repetitions and sets. Although she is aware that women’s figure demands a certain look that may require over-developing certain muscle groups, her goal, like mine is to develop a well-rounded, proportionate physique.
Here are some key points regarding our training:
- You have to check your ego at the door and focus on the form you are using over the weight people see you moving.
- Practice the mind-muscle connection. Squeeze the working mus-cle on each rep.
- You are only as strong as your weakest muscle.
- We add an intensity element after completing the last set on many exercises. It may be any one of the following:
- 2 assisted forced reps after completing our scheduled 8 reps
- A drop set to failure (starting with the same poundage as our 1st set)
- A set of negatives to failure - we are strong advocates of us-ing negative reps in our training. It is a great way to tear down muscle tissue without beating up one’s joints.
Note: If we are too exhausted to maintain good form on any of the exercises listed below, we reduce the weight and do 3 sets of 10 reps instead of the listed schedule. An asterisk (*) on the final set of an exercise means that we usually incorporate one of the above intensity techniques.
Monday – Back/Traps:
Wide-grip Pull-ups 3x12-10-8 (*) increase weight using dip belt
V-Bar Close-grip Pulldowns 3x12-10-8
Behind the head Wide-grip Pulldowns 3x12-10-8 (*) Wide-grip pulldowns 3x8 with a 5 second negative to failure
DB Shrugs 3-4x10-15
Thursday - Bicep/Triceps:
Bicep Standing French Bar Curls 3x12-10-8 (*)
Triceps Rope Pressdowns 3x12-10-8 (*)
Bicep Seated Incline Bench DB curls 3x12-10-8 (*)
Triceps Behind the head DB Extensions 3x12-10-8 (*)
Bicep Standing DB Hammer Curls 3x12-10-8 (*)
Triceps Seated Dips 3x all to failure
Friday - Off
Tuesday – Chest/Calves/Abs:
Flat Bench Press 3x12-10-8 (*)
Incline DB Press 3x12-10-8
Incline Flyes 3x12-10-8 (*) or 3x10-10-10 depending on energy that day
Cable Crossovers 3x12-10-8 (*) or 3x10-10-10
Calves Pick your favorite 2 exercises and do 4 timed sets, 30 seconds for as many as you can do.
Saturday – Shoulders/Traps/Calves:
Seated DB Presses 3x12-10-8 (*)
Front DB Raises 3x12-10-8 (*)
Side Lateral Raises 3x12-10-8 (*)
Pec-Deck Rear-Delt Laterals 3x12-10-8 or 3x10
Barbell Shrugs 3-4x12-10-8
Standing Machine Calf Raises 3-4x12-10-8 2*
Seated Calf Raises 3-4x12-10-8
Wednesday – 1st Leg Day:
Leg Extensions 3x12-10-8 (*)
Leg Curls 3x12-10-8 (*)
Leg Press 3x12-10-8
Walking Lunges 3x15-20
Sunday – 2nd Leg Day:
Leg Extensions 3x10-10-10
Leg Press 3x15-12-10
Leg Curls 3x15-12-10
(*) On final set incorporate one of the 3 intensity techniques listed on pg 7.
Beth does three days of HIIT training and two, 30-45 minute low intensity sessions. I do not do cardio during contest prep. I feel it drains me and I look stringy. I rely on the foods I eat and not getting too far out from my contest weight in the off-season.
Be consistent! There are endless approaches to eating plans, contest preparation, training strategies and supplementation. The key is to find what works for you. Once you develop a working strategy, stay with it and give it time to work.
Seeing the Driscoll’s transformation just made me joyful. They put the work in and the reward was 10-fold!
Lenia Driscoll writes… In the Summer of 2018, I tipped the scale at 284lbs and was feeling really down with hardly enough energy to play with our kids. My husband, Sean, weighed 200lbs, drank too much beer, was bloated, with high blood pressure and high cholesterol. We knew something had to change for our health and wellbeing. We have 3 beautiful boys we wanted to see grow into healthy adults and we knew we had to be the role models and set the example of a healthy lifestyle for them to follow in the steps of.
I kicked off my journey with intermittent fasting, or 16/8 (16 hours of fasting and 8 hours of eating). My husband opted to do 5 small meals throughout the day eating most of his carbohydrate distribution in the morning and low carbs in the afternoon/evening. I concentrated on a low carbohydrate, high protein diet. I ate salads with lots of protein sources on top like chicken, shrimp, hard boiled eggs and sometimes tuna. For dinner, I always ate what I make for my family, minus the starchy sides.
One day at a family gathering, my brother-in-law raved about Beverly International products that he had been using for 2 decades and recommended we try them out. I started with UMP Protein shakes, Lean Out and 7-Keto MuscLean. Sean started with UMP shakes, Quadracarn, GH Factor, Advanced Antioxidant, Mass Aminos and Ultra 40. Within 6 months I lost 60lbs, hubby lost 30lbs. We both felt fantastic, stronger and our overall happiness and confidence increased dramatically. Our gym routine was to do 6 days of 60 minutes of weight training with cardio for 30 minutes, 4 times per week. In the months following, I continued to shed the weight and am now down 110lbs and hubby is now putting on more muscle. He started taking Mass Maker Ultra and increased his caloric intake.
The Summer of 2019 was fantastic! We had so much more energy to play with our boys, take them hiking, to the beach and Disney. I wasn’t ashamed to wear a swimsuit in public and hubby felt confident to go shirtless at the pool. It’s now been over a year since we embarked on this journey and I am happy to report my husband hasn’t had a drink, is off his blood pressure and cholesterol medicine and looks and feels better than ever! I have been able to keep the weight off and enjoy shopping in normal stores instead of the plus sized clothing stores I had to previously resorted. We couldn’t have attained the success we’ve had without the help from Beverly International supplements! They have been key to our transformation and we are so very thankful!
Two Overall Bikini Titles - Here's How I Did It
No Nonsense Magazine Collectors Edition 2015
By: Molli Smith, 2013 Kentucky State and Kentucky Muscle Overall Bikini Champion
At a Glance: Molli Smith
Occupation: Personal trainer at No Non-sense Personal Training/Licensed Cosmetologist
Years Training (total): 2
Favorite Bodybuilding Meal: Pre-contest I follow a low carb diet plan with a “Carb Meal” on Mondays and Thursdays. This is my favorite meal. I eat 1 cup oats, an 8oz sweet potato, 1 cup broccoli, and 1 banana for my last meal on those days.
Favorite Supplements: UMP- It is so versatile, great tasting, and very convenient with my busy sched-ule. It’s perfect for someone who can’t get in 5-6 meals a day. I have also found it to be very handy in baking (which I love to do!) Muscle Mass Branched chain amino acids during training; Muscularity with my meals to help maintain lean body mass on a low calorie diet. Lean Out- It is perfect for someone who isn’t that strict to help regulate insulin levels.
Music: Rock, Heavy Metal, & Hip Hop on my iPod
Most Inspiring Book: The Success Principles by Jack Canfield
Hobbies: Cooking, Baking, Reading, Hiking, Canoe-ing, Jet Skiing, Mountain Biking, Softball, Basketball, Sand Volleyball, Camping, Skiing, Snow Tubing. I could go on and on! I love to stay active and help people achieve their goals.
Words to live by: “It’s not the will to win that mat-ters—everyone has that. It’s the will to prepare to win that matters.” “Only those who dare to fail greatly can ever achieve greatly.”
I grew up happy with a very active lifestyle. I was very involved in sports ever since I was little. I started playing t-ball at 5, then progressed to slow-pitch softball which turned into fast-pitch softball. I played 3 years in high school and also on a select team as a catcher, shortstop, and center fielder. Our select team actually was invited to play in a tournament in Maui! My whole team bagged groceries on weekends for months to earn the money to cover our plane tickets—it was worth it!
I played basketball (my fav!) ever since I was 7. I was a guard on my school teams up until my senior year. I also was a setter on my schools’ volleyball teams from middle school through my junior year in high school.
All of that activity kept me in pretty good shape, but I was very skinny. I had some tone, but little-to-no muscle. I don’t know how I stayed so thin because I paid no attention to my diet whatsoever! I ate out- ALL THE TIME! Whatever and whenever I wanted to eat, I ate. Never ate breakfast unless it was a banana or a Pop Tart. I’d skip lunch half the time and just eat a huge meal before bed. Even when I thought I was eating something that might be good for me like fish, as often as not it would be deep fried. I made those kinds of mistakes all the time.
I wasn’t just clueless about nutrition, but even with my sports background, I had zero knowledge about working out. I became interested in really improving my body but I didn’t know where to turn. Then I met my fiancé, Mark Ritter, a successful bodybuilder and very knowledgeable about training and nutrition.
Within 1 year he had me ready for my first competition, the 2012 Northern Kentucky. I placed 7th in a pretty big class of girls. I loved it! I was psyched and wanted another go at it. Next time I wanted to be in the center of the top 5 line up. In the Nutrition and Supplement section I’ll give you the details of how I ramped up both for my next competition in Indianapolis, just 3 months after the Northern. One week before the show, I got a HUGE surprise… I got engaged to Mark!
I went on to place 5th at the Indy out of 17 girls! I was ecstatic. Not only did I get engaged to the love of my life (my swole-mate) just a week prior, I also had earned my first trophy. I was hungry for success and I knew I could do better if I kept pushing my-self, so that’s exactly what I did. Finally I achieved my goal of not only a class win, but an overall title at the 2013 Kentucky State. I followed that with another class and overall win at the 2013 Kentucky Muscle. Now, let’s get into how I did it.
Nutrition & Supplements
Mark put me on my first supplement regimen shortly after I started training with him. Mark’s been using Beverly supplements since 1999 and knows the product line inside and out. He explained I needed to start building some muscle if I wanted to compete. The best supplements he’s seen for this are the combo of UMP, Mass Aminos, Ultra 40, and Fit Tabs. It was a lot of pills at first, but I went from a skinny girl to a toned and shapely bikini competitor in less than a year.
I was hooked on the supplements from then on. For my second contest we stayed with the “musclebuilding supplement combo” I used for the Northern, but Mark added a trick he’d learned long ago when he worked at Beverly of taking Muscle Mass BCAA tablets throughout the workout. I also added Muscularity (more BCAAs) with my meals and Lean Out to help me, well, lean out.
My Daily Supplement Plan
UMP: 2 scoops twice daily
Mass Aminos: 2 or 3 with each meal
Ultra 40: Same as Mass Aminos
Muscle Mass: I weigh 125, so 12-15 during my workout is ideal Muscularity: 2 capsules with each meal
Lean Out: 1 or 2 capsules with each meal
My Daily Meal Plan:
One thing I can tell you that has definitely changed for me is my nutrition. It went from Pop Tarts and fast food to chicken, eggs/egg whites, lean beef, turkey, oatmeal, sweet potatoes, and veggies! I now eat 6 meals throughout the day, spread 2-3 hours apart. This way I’m never hungry or too full. I also drink at least 1 gallon of water per day. If I’m trying to lean out for a contest, I’ll substitute ½ of a grapefruit for my oatmeal in Meal 1 and about 8-10 stalks of asparagus for my sweet potato in Meals 3 & 5. During contest prep, I have carb up meals on Mondays and Thursdays at Meal 6. That consists of 1 cup oats, 8oz sweet potato, 1 cup broccoli, and 1 banana.
Meal 1 8:00am: 3 egg whites 1 whole egg, 3-4oz lean beef; ½ cup oats
Meal 2 11:00am: Chocolate UMP shake 2 scoops mixed with cold water
Meal 3 2:00pm: 6oz chicken breast; 6oz sweet potato
Meal 4 5:00pm: Same as meal 2
Meal 5 8:00pm: 6oz chicken breast; 6oz sweet potato
Meal 6 11:00pm: Chocolate UMP 2 scoops mixed with water to pudding consistency PB2 sprinkled on top
I always buy in bulk and prep our meals for up to 2 or 3 days prior, except for breakfast. I always cook our breakfast fresh every morning which is an egg/beef omelet! For me, having our meals prepped in advance creates less stress throughout the day. We can just grab our container, throw it in the microwave and eat! If you are someone who is gone most of the day, I would suggest having some type of cooler to keep your meals in. Along with having all of your meals in one place, it keeps them cool and you have them right there with you so you’re not tempted to swing through a drive thru. A food scale really helps with weighing out your portions, especially if you’re cooking for more than one! If you would like more information please visit our website at www.nnpt.net.
Incline Barbell Presses 4 sets of 12-15 reps
Incline Dumbbell Presses 4x6-8
Flat Dumbbell Flyes 4x5-max reps (Mark creates resistance on the way up and down by having me push against his forearms for 5. Then I rep out as many as I can)
Flat Barbell Bench Presses 2x10
Cable Crossovers 3x12-15
Barbell Curls 4x8-12
Incline Curls 3x6-8
One Arm Preacher Curls 3x8-10
Hammer Curls 3x6-8
Rope Pushdowns 3x10-15
Close Grip Bench Press 3x6-10
Dips 3 sets of as many as I can
Triceps Kickbacks 7x12-15 (only 30 second rest in between)
Side Laterals 4x20 (first 5 super slow then 15 regular) Dumbbell Press 4x20 (first 5 super slow then 15 regular)
One-Arm Cable Laterals 3x8-10
Front Dumbbell Raise 3x12 (performed on incline bench)
Reverse Pec Dec 3x10-12
Rear Dumbbell Raise 3x8-12 (lying face down on incline bench)
**I will usually hit additional glutes on Monday or Saturday**
Wide Grip Pull Ups 4 sets of as many as I can Barbell Row 4x8-10
Rack Pulls 3x6-8
Seated Cable Row 4x8-10
Hammer Strength ISO Lateral Pull Down (reverse grip) 4x8-10 together then 2-3 assisted single arms
Giant Set - Lying Leg Curls/ Stiff Leg Deadlifts/Standing Leg Curls 4x20
Leg Extension 2x20 (super slow on 1st 5 reps, then rep out fast on the final 15)
Leg Extension 2 drop sets (max reps starting with super slow reps for the first 5)
Leg Press 4x20 (first 5 reps performed extremely slow then rep out 15)
Hack Squats 3x8-10
Walking Lunges 2 sets
Sandy asked me to include some tips on presentation. Even though this is only going to be my 3rd year in competition, I think I can give you some good pointers. The first is walk, walk, walk! I cannot stress enough how important your stage presence is. It’s very important that you look and feel confident on stage. I am constantly practicing my walk no matter if I’m 10 weeks out from a show or 2 days out. You cannot practice enough! On the day of the show you may be tired, hungry, thirsty, fatigued, nervous or scared. Trust me, I’ve been all of those! You’ll want to be able to power through those emotions, dig deep, and own that stage. Always keep a smile on your face. Think about all the hard work you put in to that very moment and how beautiful you look. Practice alone, in front of a mirror-not too much though! You don’t want to get in the habit of always seeing yourself when you practice, so make sure to practice without the mirror too! Practice in front of people and have someone video tape you while you walk so you can see what others see, and possibly some things you want to change or work on. I promise you- once you get it down you’ll be able to do it no problem. If you’ve never posed before it can be a little overwhelming. I tell my clients this all the time. First, find which poses are the most comfortable for you. Then work on putting them together in your walk. You’ll want the whole presentation to flow. It takes time, but you’ll be glad you practiced when the show comes and your confidence will shine. Good luck!
In closing, I would like to thank my fiancé, Mark for all of his wonderful help with my training and nutrition along with the best support I could ever ask for. It is such an honor to be learning from such an amazing, smart, and talented person. Also, to Roger and Sandy for having an extraordinary product line. I will never use or recommend any-thing else!
Classic Physique - Nutrition
No Nonsense Magazine Collectors Edition 2016
By: The Beverly Advisor Team
Have you been itching to compete but don’t feel you are quite big enough for Bodybuilding and also aren’t crazy about competing in Men’s Physique? A new division called “Classic Physique” could be just the thing for you. It’s planted firmly between the extremes of the massive, ripped muscle prioritized in Bodybuilding and the smaller, cover model look of Physique divisions. Many of you will naturally fall into this category based on your structure and genetics. Plus, if you’re goal is to look more like Frank Zane, or even closer to Arnold, than Kai Greene, you now have a competitive outlet.
As regular readers of No Nonsense already know, BI users and followers of our diet methods have been achieving this type of look for years. A physique where shape, symmetry and a pleasing athletic, muscular look is rewarded. It’s the type of overall physique that the majority of men will see and say, “That’s what I would like to look like”. And most women will prefer looking at!
Best of all it’s a look that’s realistically achievable for most aspiring natural competitors with hard work, dieting and proper supplementation. Going to “extremes” is not necessary and it can be balanced with your real life that includes jobs and families.
This is a brand new division and we’re going to get you way ahead of the curve by presenting a complete program to achieve the “Classic Physique”. Whether your goal is to compete, or to just do it for yourself, in the remainder of this article we’ll provide a 3-Phase Nutrition Program, a specialized 2-Phase Workout including “Feeder Workouts” to help you develop your “Classic Physique”, and if you wish to compete, we’ll also include a Presentation Section to help you better show off your “Classic Physique”. In closing we’ll include a Table of Classic Physique measurements to give you specific body part goals to shoot for.
“Classic Physique” Nutrition
Your Classic Physique nutrition plan is designed help you gain and retain muscle while you lean out. You should start your diet for the contest as early as possible. Don’t wait until the last minute. The earlier you start, the more time you will be able to spend in Phase 1 (the Musclebuilding phase). There are 3 diet phases in all. Each one emphasizes excellent food choices which will allow you to keep gaining muscle where you need it while you whittle away fat from your waist and other problem areas.
Phase 1 “Classic Physique” Nutrition Plan
Start the Phase 1 nutrition plan at least 16-20 weeks out from your contest date. The first phase is designed to help you gain as much muscle as you can while increasing your muscularity. But even this early in your preparation, you should still focus on achieving that classic small waist, so losing fat is also a priority. Train as heavy and hard as possible, but use textbook form and concentrate mentally and physically on improving any weak points in your physique. The recommended high protein foods and quality supplements will allow you to continue to make improvements to your physique so make every training session count.
Note: In the meal plan below if you weigh less than 165 lbs reduce meat and carb portions listed by 2oz. (All meats are weighed prior to cooking.)
Meal 1: 2 whole eggs + 4 egg whites, 6oz lean meat, ½ cup oatmeal – (measured before mixing with water and cooking)
Meal 2: (Choose one option)
Option A: Protein Drink with two scoops Ultimate Muscle Protein, 1-2 tablespoons healthy fat source (olive oil, flax oil, almond butter) or heavy whipping cream.
Option B: 8oz lean beef or chicken or 10-12oz tuna, one small apple or orange
Meal 3: 8oz lean meat (chicken or other lean protein source), 6oz sweet potato or 2/3 cup cooked brown rice, 2 cups vegetables (broccoli, etc.) or green salad with 4 tbsp vinegar and oil dressing
Meal 4: (same options as meal #2)
Meal 5: 10oz very lean meat (chicken breast, fish, turkey breast, lean beef - sirloin, filet, etc.), 2 cups vegetables, salad with 2 tbsp vinegar and oil dressing
Option A: Protein Shake or Pudding: 2 Scoops Ultimate Muscle Protein, add enough water to make a shake or pudding the consistency you desire
Option B: 8 egg whites + 2 whole eggs or 6oz beef, 1-2 cups vegetables
• 1 Super Pak with meal #1
• 4 Ultra 40 tablets and 4 Mass Aminos with each meal
Glutamine Select – take 2-4 scoops during training to preserve muscle during precontest dieting.
Muscle Synergy – if you want to continue to add muscle, get a great pump every workout, and can afford it – then Muscle Synergy is for you. You have to take enough though, eight tablets or 1 scoop twice a day if you weigh less than 185; if you’re a light heavy or heavyweight you’ll benefit most from 24 tablets or 3 scoops per day. Muscle Synergy holds lean muscle tissue while dieting better than anything. We just don’t always recommend it to everyone because of the expense.
Creatine Select – will help you keep your strength up and train harder while dieting so that’s another product you should consider. Take 5 scoops per day with meals for the first 5 days, then 2 scoops daily on training days, and 1 scoop on non-training days.
Weeks 1-2: Use Creatine Select as directed above.
Weeks 3-4: Take Muscle Synergy and Creatine Select together for the next two weeks.
Weeks 5-6: Creatine Select, no Muscle Synergy.
Weeks 7-8: Creatine Select and Muscle Synergy.
If you have any questions at all about our supplements be sure to call our Beverly Advisor Team at 1-800-781-3475.
Phase 2 “Classic Physique” Nutrition Plan
This is the first “precontest diet” that you’ll follow. In general you will switch from Phase 1 to Phase 2 at 8-10 weeks out. If you think that you are not leaning out fast enough go to Phase 2 at 10 weeks out; if you’re on track wait until the 8-week mark.
Note: As before, if you weigh 165 or less, reduce the meat portions by 1 or 2 ounces in each of the listed meals. (All meats are weighed prior to cooking.)
Meal 1: 8oz lean beef or turkey, 3 egg whites, 1 yolk, 1 grapefruit
Meal 2: Protein Drink: 2 scoops UMP or Muscle Provider, 1 tbsp healthy fat (olive oil, flax oil, almond butter, etc.) or 1 tbsp heavy whipping cream
Meal 3: 8oz chicken or turkey breast (weighed prior to cooking), 2 cups vegetables
Option A: Protein Drink: 2 scoops UMP or Muscle Provider, 1 tbsp healthy fat (olive oil, flax oil, almond butter) or 1 tbsp heavy whipping cream
Option B: 6oz can tuna or 5oz chicken, 3 egg whites, 1 whole egg, 1 tomato
Meal 5: 10oz 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 for a dressing
Meal 6: 5oz chicken or turkey breast; 6 egg whites, 1 cup omelet vegetables
Monday and Thursday: In place of meal 6 (or as an added 7th meal if you weigh over 185 and your condition warrants it): 1.5 cups oatmeal (precooked) or cooked rice, 10oz sweet potato, 1 medium banana, 1 cup vegetables, 1 tbsp butter, almond butter or oil
Meal 1: 1 Super Pak, 3 EFA Gold
Each meal: 4 Ultra 40; 3 Density (and/or Mass Aminos); 3 Muscularity; and 2 Lean Out.
Training: 2-4 scoops Glutamine Select plus BCAAs and 10-20 Muscle Mass (5 Muscle Mass per scoop of Glutamine Select).
Take 3 Quadracarn 3 times daily: 1st thing in the morning, before training, and before bed.
Optional: Up-Lift – 2 scoops before training; Creatine Select w/ beta alanine – 2 scoops daily or Muscle Synergy – 2-3 scoops (or 16-24 tablets) daily
Phase 3 “Classic Physique” Contest Peaking Nutrition Plan
Phase 3 is a no-frills, no nonsense, basic precontest diet program that works for nearly everyone. However, you should stay with your Phase 2 Plan as long as you are getting results in terms of improved conditioning. Don’t change just for the sake of change.
Kick in the Phase 3 plan at 4 to 6 weeks out and only if your progress has stalled.
Meal 1: 5oz lean beef or turkey, 6 egg whites + 1 whole egg, 1/2 grapefruit
Option A: Protein Drink: 2 scoops Ultimate Muscle Protein or Muscle Provider, 1 tablespoon healthy fat or heavy whipping cream (optional), 4 strawberries (optional), 16oz water
Option B: 6oz tuna or chicken, 3 egg whites + 1 whole egg, 1 tomato
Meal 3: 8oz chicken (weighed prior to cooking), 4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.), 2 tbsp cider vinegar and 1 tbsp olive oil for a dressing
Option A: 6oz tuna or chicken, 3 egg whites, 1 whole egg, and 1 tomato or a cup of vegetables
Option B: Protein Drink: 2 scoops Muscle Provider, 12oz water (if post training); or 2 scoops Ultimate Muscle Protein
Meal 5: 8oz lean meat (chicken, turkey, fish or 93% lean beef, etc.), 2 cups vegetables
Monday and Thursday: Add a 6th meal at the end of the day: 1.5 cups oatmeal (precooked) or cooked rice, 10oz sweet potato, 4oz banana, 1 cup vegetables, 1 tbsp butter, almond butter or oil
Meal 1: 1 Super Pak and 3 EFA Gold
Each meal: 4 Ultra 40; 3 Density; 3 Muscularity; 2 Lean Out.
Training: 2-4 scoops Glutamine Select plus BCAAs and 10-20 Muscle Mass (5 Muscle Mass per scoop of Glutamine Select). Optional take 5 Density just before training.
Take 3 Quadracarn 3 times daily: 1st thing in the morning, before training, and before bed.
Take 3 7-Keto MuscLean capsules twice daily, in the morning and afternoon.
Christina tells us that UMP has solved her sensitive stomach issue – not to mention UMP’s amazing taste. I started using Beverly UMP when I began lifting weights in 2013. I had tried several different brands before that and found that I was not fond of the taste of any, and they all upset my sensitive stomach. Beverly International has been the only product I’ve found that not only tastes amazing, but also gave my stomach ZERO issues!
My all-time favorite meal is Oats ‘n’ UMP, my pre-workout meal. It satisfies my sweet tooth and kills cravings. The perfect high protein meal that keeps me feeling full, and adequately fuels my workout.
OATS ‘N’ UMP: ³⁄₄ cup of oats, add water and microwave for 2 minutes. Let cool for 1 minute and then add Beverly UMP, mix (add more water as needed), then sprinkle chocolate chips, cinnamon, or add peanut butter for a delicious pre workout meal.
After training, I like to blend 1 scoop of Muscle Provider and a banana for the perfect post workout snack to replenish glycogen stores, and restore/repair muscle tissue.
I also like to have a scoop of UMP before bedtime to curb my night time cravings. The casein keeps me full, and aids in muscle recovery as I sleep.
Christina’s husband, Joe has been using Beverly for nearly 16 years. Watching his Dad, Randy working out every day was the impetus for Joe to start working out. “In high school, I was one of those guys who continually wanted to get bigger, faster, and stronger.” Now as a personal trainer with a B.A. in Health and Fitness, Joe continues to strive to improve.
When I am on my strength and mass gaining program, I substitute Muscle Provider for Mass Maker Ultra in the morning, UMP with oatmeal for my pre-workout meal, 15-20 Ultra 40 tablets daily and 1 scoop of Creatine Select before and after my workout.
Training is five days of weight lifting, one day of active rest (hiking, kayaking, etc.) and one day of total rest. Lifting tips: When lifting heavy with low reps, give yourself 2-3 minutes or more rest between sets. For light weight and high reps give 45-60 seconds rest between sets.
Here’s his typical daily meal plan:
Meal #1: 2 scoops of Muscle Provider and a serving of greens in a shake
Meal #2: 1 and a half cups of oatmeal, a scoop of chocolate UMP, one sliced banana
Meal #3: 8oz grilled chicken, 1 cup brown rice, half cup of shredded cheese, and 1 cup spinach.
Meal #4: 8oz lean ground beef, baked potato, and 1 cup spinach
Meal #5: 1 scoop of chocolate UMP, 1 cup Greek yogurt or cottage cheese.
Women's Physique: My Journey from Competitive Boxer to Women's Physique Competitor
No Nonsense Magazine Collectors Edition 2016
By: Rebecca Powell, 2015 Natural Ohio Masters Women’s Physique overall champion
At a Glance: Rebecca Powell
Age: 39 (will be 40 on July 3rd)
Occupation: Branch Manager for Mueller Roofing Distributors, I am 5th generation in our family-owned business.
Family: Curt (husband), sons Christian (age 22 and also a body builder), Tristan (19) and Trenton (19) (twins)
Current Residence: Liberty Township, Ohio
Years training: 3 years
Height: 5' 2"
Weight: 130 (Off-Season), 122 (Contest)
Favorite UMP recipe (off-season treat): Peanut Butter Protein Bites - 1/3 cup natural peanut butter, 1/4 cup honey, 1 scoop chocolate UMP, 3 tbsp ground flaxseed, 3 tbsp mini dark chocolate chips. Mix all ingredients together. Form dough into quarter size bites. Store in the refrigerator.
Favorite BI Supplement: Muscle Mass - This is an excellent BCAA! I used it throughout my prep to aid in muscle preservation and muscle recovery. Taking Muscle Mass during training is the secret to sustaining my intense training schedule.
Supplement Recommendation: Make it simple! Start small... more isn't always better. Follow the BI plan that best aligns with your goals.
Music: Anything from the 80s and 90s to current: Van Halen, White Snake, Prince, Journey, Eminem, Alter Bridge, Metallica and Anthrax
Most Inspiring Book: The Servant by James C. Hunter
Hobbies: Boating with my family, reading, and traveling
Words to live by: "You were born to win, but to be a winner, you must plan to win, prepare to win and expect to win." ~ Zig Ziglar
I have always been an avid fitness enthusiast. I was raised in a very active household and physical activity has always been a part of my life. In the ‘80’s it was aerobics and later, Tae Bo. But, deep down I always wanted to be like one of the “fit” girls on the magazine covers. Although I tried to stay active as I raised a family, I really couldn’t dedicate any significant time to fitness until my sons grew older. In 2012 I began taking cardio boxing classes at a local gym and fell in love with it. After a year of boxing for fun and fitness, I decided to take it to the next level and began training to box competitively. My first tournament was at the 2014 Arnold Classic. I came in second. What an amazing experience! Following that tournament I continued to train and looked forward to my next fight.
Then, in the fall of 2014, my oldest son, Christian competed in a bodybuilding competition. It was the Natural Ohio, hosted by Dave Lieberman. My husband and I made the trip to cheer him on. We really enjoyed the show and were proud and thrilled when Christian placed first in several classes. Another highlight of the show was the Women’s Physique competition. I was completely taken aback and in awe of those women. I loved their combination of femininity and muscle without the glitz and glam of those in the Figure or Bikini divisions. Right then and there I knew that I wanted to compete in Women’s Physique. I nudged my husband and said, “I can do that…I know I can do that!”
And so my “physique” journey began. Being an “all in or all out” girl, I knew I needed help if I was going to successfully make the switch from boxer to physique competitor. Training and diet changes would be a necessity. Instead of emphasizing quickness and conditioning alone, I needed to eat and train for muscle growth and development while minimizing bodyfat. Luckily, I was fortunate to have the opportunity to work with some amazing coaches. Coach Rob Quimby, former bodybuilding champion and owner of Fitness Lifestyle Personal Training, along with Coach Tina Triguero, IFBB Pro and owner of Tfit Training, gave me all of the tools that I needed to succeed.
20% Bodyfat to 7.7% Nutrition and Supplement Plan
Starting with a body fat percentage of about 20%, I had my work cut out for me. I began my overall nutrition and training prep about 20 weeks out from my contest. At 12 weeks out, I really tightened things up. Here is the nutrition and supplement program that I used to drop my bodyfat to 7.7% while maintaining all my muscle.
Meal 1: 2 eggs + 6 egg whites, 1 cup broccoli, ½ cup oatmeal, ½ grapefruit
Meal 2: Strawberry UMP shake
Meal 3: 6oz chicken, 1 cup asparagus, 4oz sweet potato
Meal 4: Strawberry UMP shake
Meal 5: 6oz tilapia, 1 cup broccoli
I am a busy girl so I like to keep things simple. I do all of my meal planning and prep for the week on Sunday afternoons. It takes about 3 hours but saves me loads of time during the week and it keeps me on track. I cook 10 skinless chicken breasts at a time in the crock pot with salt and pepper, Flavor God seasoning, and 2 low sodium chicken bouillon cubes. I bake tilapia with lemon juice and a little pepper. I pre-cut all of my veggies, separate them into servings and I place them all into disposable steamer bags for easy storage and cooking. Meals #2 and #4 are UMP Strawberry shakes. I prepare them the night before by adding 2 scoops to a shaker bottle with about 10oz water. I then put it in the freezer overnight. I take the frozen shake with me to work and by the time I’m ready to drink it, it’s a slushy! I LOVE it.
(PRIMARY GOAL: GAIN/MAINTAIN MUSCLE MASS WHILE LOSING FAT)
During my meal planning sessions, I also prepare my supplements in daily dosages and store them in a pill organizer to expedite things during the week. Beverly products were instrumental to my success. When boxing I had used various supplements, but my contest prep trainer said that Beverly was the best and helped me design a supplement plan to gain lean muscle mass while losing fat. I noticed a huge difference in my ability to gain muscle and lose fat. Here’s the program I used to lose more than 12% of my bodyfat in 20 weeks while securing all of my muscle.
UMP: (Chocolate and Strawberry) Strawberry is my favorite... a treat that tastes like cake batter!
Ultra 40: (3 with each meal)
Mass Aminos: (3 with each meal)...switched to Muscle Mass around 8 weeks out (3 with each meal and 10-15 total taken before, during and after training)
Lean Out: (2 upon rising and 2 with each meal)
7-Keto MuscLean: (3 upon rising and 3 mid-afternoon)
Joint Care: (3 capsules twice daily) I swear by this supplement...I have bad tennis elbow and as long as I keep this on board I am in good shape.
EFA Gold: (3 softgels twice daily)
Glutamine Select (2 scoops while training and 1-2 scoops throughout the day to curb hunger)
Kudos to Beverly and excellent customer service! The online ordering page is fantastic and repeat user friendly. My order is always spot-on and arrives at my doorstep within a day or two at the most!
I work a sedentary job from 7:30-4:30 daily, and then go right to the gym where I meet my husband. We train together for 1.5 – 2 hours, six days a week. We work with one of my coaches, Rob Quimby, on two of those days.
Rob and I focused on leaning out my legs while also improving shoulder and chest mass. Although I have a decent amount of muscle in my legs, I tend to carry some excess "baggage" there too. I trained them twice a week in completely different ways to lean them out and expose those detailed lines. My favorite leg exercises are squats alternating with 150# sled pushes. Here are the basic parameters for my training:
• Trained each body part twice weekly
• Focused on weight for reps (12-15 reps per set/4-5 sets each exercise/Increased weight with each set/Enough weight that the final few reps of the final set are very challenging and near failure)
• Use a lot of supersets
THURSDAY: CHEST/BACK - REPEAT TUESDAY WORKOUT, SATURDAY: SHOULDERS/BICEPS/TRICEPS - REPEAT WEDNESDAY WORKOUT
|MONDAY: LEGS (MY FAVORITE)|
|Deep heavy Barbell Squats superset with 30-yard 150# Sled Pushes|
|Leg Extensions and Sissy Squats superset with 20-yard steep Hill Runs|
|Heavy barbell Walking Lunges superset with 40-yard Sprints|
|Weighted Jump Squats|
|Dips superset with Incline Dumbbell Press|
|Flat Dumbbell Press superset with Chest Flyes|
|Barbell Bench Press|
|Incline Barbell Bench Press|
|Dumbbell Pullovers superset with Push-ups|
|Heavy Deadlifts superset with Seated Cable Rows|
|Chin-ups superset with One Arm Dumbbell Rows
|Wide Grip Pulldowns superset with Bent-over Barbell Rows|
|Inverted Chin-ups using the TRX suspension trainer|
|Seated Arnold Press superset with Behind the Head Pulldowns|
|Standing Dumbbell Press superset with Side Lateral Raises|
|Barbell Press in front of head and behind|
|Bent Over Rear Delt Raises superset with Barbell Upright Rows|
|Shrugs superset with Cable Face Pulls|
|WEDNESDAY: BICEPS / TRICEPS|
|Close Grip Pullover & Press superset with weighted Bench Dips|
|Skull Crushers superset with Tricep Pushdowns|
|Overhead Tricep Extensions using the rope/cable|
|Barbell Curls superset with Reverse Curls|
|Standing Dumbbell Curls superset with Hammer Curls|
|Preacher Curls or Concentration Curls over a bench|
|FRIDAY: LEGS (HEAVY)|
|Leg Press superset with Leg Curls|
|Romanian Deadlifts superset with Swing Squat Machine|
|Donkey Calf Raises superset with weighted Reverse Hyperextensions|
20-30 minutes of fasted HIIT cardio first thing in the morning on the treadmill, 6-7 days per week- incline jog/sprint.
Evening cardio following weight training: 20-30 minutes on the stationary bike 5-6 evenings per week.
I competed in my first show in March of 2015, the NPC Natural Ohio. I was thrilled to garner second place in the Women’s Physique Open “A” Class and win the overall in the Master’s Women’s Physique division. Four weeks later, I competed in the NPC Kentucky Derby and placed third in both the Women’s Physique Open Class “A” and Master’s Women’s Physique Class. It was a great start to what I know will be a challenging but rewarding experience in Women’s Physique. A big thank you to my awesome coaches, my amazingly supportive husband and family for helping me battle through this huge accomplishment.
Don't Call It A Comeback! Frank LaGarde's Nine-Year Competitive Pause Leads to BIGGER Wins
No Nonsense Magazine Collectors Edition 2016
As told to: Steve Colescott
It is traditional for winning athletes to retire; step away from the gridiron, court, field or ring; focus on other things. Then, given time, they find their mind questioning things: Do they have what it takes for another win? Are their best years behind them? Most of all, have they accomplished everything that they are capable of in the sport?
For natural bodybuilders like Frank LaGarde, the situation can be different. Taking almost a decade away from the posing platform, did not remove him from the gym. Bodybuilding is a sport in which 99% of the athletic performance takes place before the day of competition. LaGarde's nine-year break was not a retirement.
“In addition to getting married and moving, doing too many shows in a three-year period burned me out,” LaGarde says. “I also knew I needed time to put on some muscle since I was squeezing into the middleweight class (at six-feet tall).”
Natural bodybuilding requires time, even for those possessing good genetics. Frank LaGarde definitely has some genetic advantages, including broad shoulders and a small waist. His V-taper exaggerates itself when he diets for a contest. “It's a gift and a curse. It helps you in bodybuilding but it is hard to buy clothes that fit you.” This is NOT a terrible burden.
Frank began lifting for basic recreational exercise after high school but he got serious in 1999, which led to him competing in 2000. “I went to a contest that one of my wife's college friends competed in and said, 'I can do that'”. Since Frank placed well in his early contests (and went on to win in the most of the ones he entered) he became hooked on competing. Here is a listing of his three hectic early years in the sport:
2004 NPC Natural Ohio
(Middleweight: 1st place)
2004 NPC Upper Ohio Valley
(Middleweight: 1st place)
2004 NABBA Canton Open
(Middleweight: 1st place)
2005 NPC Natural Ohio
(Middleweight: 1st place)
2005 NPC Upper Ohio Valley
(Middleweight: 1st place / Overall Champion)
2005 NABBA Canton Open
(Middleweight: 1st place / Overall Champion)
2005 NPC Mike Francois Classic
(Middleweight: 1st place)
2006 Team Universe (National Contest)
(Middleweight: 5th place)
2006 NPC Motor City Classic
(Middleweight: 1st place)
2006 NPC Ohio State Championships
(Middleweight: 1st place)
Prior to taking a break from competition, Frank had difficulty dieting down to the 176-pound limit of his weight class. Few things are as frustrating as whittling away hard-earned muscle mass just to weigh-in for a class victory.
During his nine-year break from competitive bodybuilding, Frank's focus outside of the gym had been on marriage and career. In the gym, he slowly added muscle onto his new light-heavyweight build. He now plans to bring up his calves and traps before looking for the next areas required for ongoing construction.
Frank works from 8:30 until 5:00pm as a Sales Rep for AT&T-Midwest in the Small Business Sales department. His co-workers respect his bodybuilding goals and the job fits in well with his needs.
After work, he returns home, gets something to eat or drinks a shake, and makes it to the gym around 7:15. After work, Frank trains at Pep Wahl's Body Builders Inc in Akron, Ohio. Body Builders Inc is one of the country's best (and most under-rated) gyms. Need to chalk your hands? No worry about having to clean up after yourself. Chalk boxes are positioned throughout the gym. Body Builders' has an uncommon “men only” rule. What might seem like an outdated rule insisted upon by the landlord 35 years ago, does have its benefit for those that train there. Lack of the fairer sex removes the need for gym clothes that match. You don't see men in custom-designed athletic footwear, $60 gym hoodies, or matching lifting belt-and-shoe combos. Heck, even a hairstyle flattened by the pillow is not uncommon here. The vomit buckets get used and hard work is typical, with powerlifters, bodybuilders and non-competition gym meatheads all training hard and driven by their own purpose...whatever it might be.
Frank trains solo and likes to hit each body part twice a week. His training takes between 90 minutes to two hours, so he is home by around 9:00. This gives him just an hour to relax with his wife, Jennifer, before wrapping up his day.
Frank's approach in the gym doesn't change much pre- or post-contest. As the contest approaches, he does go a bit lighter, slightly reduces the rest periods, and does high rep burnout sets (with maybe 15-20 reps). For example, his chest training may involve a heavy pressing movement followed by higher reps pec deck or flyes.
Why does Frank not make big changes to his training as a contest approaches? “I don't let my body composition get out of control.” Like other smart and dedicated lifters, his off-season condition does not become sloppy with some type of “bulking” strategy. “At the recent NPC Natural Northern USA, I came down from around 212-213 and competed around 180.” This contest (promoted by Dave Liberman) is one of the largest regional drug-free contests in the country so Frank's overall wins in both the Open Class and Masters Class show that he properly filled out his now light-heavy frame. This made his return to the stage a success:
2015 NABBA Rubber City Classic
(Light-Heavyweight: 1st place)
2015 NPC Ohio State Championships
(Light-Heavyweight: 1st place)
2015 NPC Ohio State Championships Master's Class
2015 NPC Natural Northern USA
(Overall winner and Light-Heavyweight class 1st place)
2015 NPC Natural Northern USA Master's Class
(Overall winner and Light-Heavyweight class 1st place)
So why did Frank LaGarde make the decision to contact Beverly International? “My initial goal was to maximize my potential in order to get the very best results when competing,” Frank says. He started reading the No Nonsense Newsletter around 2000, but didn't try the products until 2003.
“When I first started bodybuilding, I was not using Beverly. But I decided to give Beverly a try. I noticed that the people winning at the shows were being featured in the No Nonsense Newsletters as loyal Beverly supplement users. That was proof enough for me!”
“I've been using BI supplements for so long, I do not have anything to compare it to. I guess that's pretty good.”
“I first met Steven Wade at the Beverly booth at the Arnold Classic, I believe it was 2002. We talked about the different products, mostly the protein powders.” When Frank decided to begin using Beverly he sent an email detailing his goals, and Steven was the Beverly Advisor Team member who replied. The two men crafted a contest diet that he has been using to this day. “Why change, if it's working?”
Frank's use of Beverly supplements is very diverse. His favorite products include Ultimate Muscle Protein (UMP), Provosyn, and Quadracarn.
In his off-season, Frank takes one scoop of UMP and one scoop of Provosyn, two to three times daily. He also adds in four Ultra 40 tablets and four Mass Aminos twice daily, first thing in the morning and in the evening post-workout. For overall vitamin/mineral support, he has a Super Pak in the morning. To fuel his training, he has two scoops of Glutamine Select post-workout or three scoops sipped during training. He wraps his intake up with Quadracarn, three tablets, three times a day.
Like many successful bodybuilders, Frank's supplement intake makes minor increases as the competition approaches. This is to protect against muscle loss when calorie intake and metabolism are more strictly controlled. He increases his intake of Ultra 40 and Mass Aminos to four of each with every meal (five times a day). He increases this to a sixth dose of the two products as the diet continues. Beverly’s Creatine Select is added in to keep his muscles full of creatine when glycogen may be a bit low. The contest prep period also includes two Lean Out and four Muscularity with each meal. GH Factor is also included with six capsules in the morning and another six before bed. As a final support, Frank includes three 7-Keto MuscLean capsules in the morning, followed by a second similar dose in the afternoon.
“I didn't want to waste time with a lot of guess work and experimentation. Beverly has definitely helped me with that. They’ve helped me meet my goals...from the very beginning up until current day. Their input has always been on the money. Even after I took nine years from competing, Steven was still there to help me get back into contest shape."
Frank's praise of Beverly International goes beyond his own contest victories and reflects his early views of the newsletter (which has now transformed into the No Nonsense magazine). He likes BI “mainly because they use "real world" people such as myself, not just professional bodybuilders and fitness models, but regular people who have to be at work every day. I think that goes a lot further, when discussing real world results."
In life, real world results are the barometer of success. This involves goals taken beyond wishful dreams to becoming accomplished objectives. Frank LaGarde's impressive extensive list of contest victories demonstrate real world results. And now his profile in a Beverly article may serve to inspire more future champions to accomplish their own real world results!
Meal 1: 1 whole egg, 6 egg whites, 1 can tuna , 1 scoop Muscle Provider , ½ grapefruit
Meal 2: 1 can tuna mixed with 4 boiled egg whites
Meal 3: 8oz grilled chicken breast, 2 ½ cups green beans
Meal 4: 2 scoops Muscle Provider, 1 tomato or ½ grapefruit
Meal 5 (pre-workout): 1 can of tuna or 10 egg whites
Meal 6: 7oz turkey breast or 8oz white fish, 2 cups of steamed vegetables (usually broccoli)
On Mondays and Thursdays, I ate the following in place of my normal 6th meal:
1 ½ cups of oatmeal (measured before cooking) or 1.5 cups cooked brown rice, 10oz sweet potato, 1 banana, 1 cup vegetables, and 1 tablespoon butter
As mentioned before, Frank's training program doesn't change drastically between his pre-contest and off-season sessions. He attacks most body parts twice a week to encourage optimal growth. His typical workout each week breaks down as the following:
WEDNESDAY: REST, FRIDAY: REST, SUNDAY: REST
|MONDAY: ABS, HAMSTRINGS, CHEST, BICEPS||Amount|
|Ab Crunches or Declined Sit Ups||4x25|
|Chest Press Machine||5x10|
|Pec Deck Flyes||5x10 (sometimes superset with Dips 5 x10)|
|Standing Bicep Curls||5x10|
|Dumbbell Hammer Curls||5x10|
ABS, BACK, SHOULDERS, TRICEPS
|Weighted or Machine Crunches||3x25|
|Lat Pull Down||5x10|
|Seated Rows||(sometimes superset
with Shrugs 5x10)
|Machine Shoulder Press||5x10|
|Lateral Raises or Upright Rows||5x10|
|Overhead Triceps Rope Extensions||5x10|
ABS, CALVES, HAMSTRINGS, CHEST, BICEPS
|Hanging Ab Crunches||4x25|
|Seated Calf Raises||5x10|
|Standing Ham Curls||5x10|
|Incline Chest Press||5x10|
|Wide Chest Press||5x10|
BACK, QUADS, SHOULDERS, TRICEPS
|Reverse Grip Lat Pulldowns||5x10|
|Machine Shoulder Press||5x10|
|Rear Delt Flyes||5x10|
|Single Arm Triceps Pressdowns||5x10|
|Overhead Triceps Extensions||5x10|
From Start to Finish:
Conquering the Course and the Stage
No Nonsense Magazine Vol 24, #1
By: Scott Siegel, D.C. (Doctor of Chiropractic)
I have always exercised in one form or another.
When I was younger, raising kids, and building a practice, I was limited to quick trips to the gym or a workout in the basement. Once my children were grown and my practice was more established, I had more time to devote to my fitness and became really involved in endurance sports. My first 5K led to a half marathon, which led to a full marathon and before I knew it, I had completed over 60 full marathons, including one in every state. I finished a hundred mile run from Key Largo to Key West.
I became interested in triathlons and worked my way up to a full Ironman. Training at that point consisted of 100-mile bike rides in the morning, 2-mile swims in the Detroit River in the evening, and running as often as I could. I snuck in some cross-training with weights a couple times a week, but for the most part my exercise was aerobic in nature.
That all changed when my wife, Sandy, convinced me to attend a bodybuilding show with her. She had undergone a recent transformation, losing over 40 lbs with weight training and macro-focused dieting. Her gym was sponsoring the show and I reluctantly agreed to go. I was inspired by the dedication and commitment of the athletes that competed. I told my wife “next spring we are going to be on that stage”.
As a runner, my philosophy regarding nutrition was that I could eat and drink whatever I wanted, and I would just run it off. My weight was good, but I didn’t always look or feel the greatest, and as I got older my blood work was not so great. My cholesterol was climbing, and my blood sugar was bouncing around. I knew some disciplined eating would be good for me. I hired a coach, who gave me some starting macros. Because I was still running and cycling while I was training for my first show, my macros were pretty generous. I ran four marathons while I was training for my first show, so I was really putting my coach to the test. But with a solid nutrition plan and supplementation with Beverly products I was able to drop from 162 lbs to 147 lbs and still maintain lean muscle mass. The 2019 ANBF 3D Fit show went well for me. At the age of 55, I took first in four of the six divisions I competed in, and earned a pro card from the ANBF in Classic Physique and in Master’s Physique.
I had been using UMP for years and recommending it to my patients and training clients. However, when I started competitive bodybuilding, I researched the rest of the Beverly products line by reading prior issues of “No Nonsense” and I even made a few phone calls to the Beverly Advisor Team with questions. Don’t hesitate to reach out to them for advice, they are very helpful and knowledgeable with sports nutrition.
When training for a contest I use an array of Beverly Supplements.
Strength and Growth Factors
I take Mass Aminos, Ultra 40, and Quadracarn
pre and post workout, as well as with each meal.
Pre-workout and Recovery
Up-Lift, Glutamine Select, and Muscle Provider
Lean Out, 7-Keto MuscLean, and Energy Reserve
General health and Vitality
Multiple Enzyme Complex, EFA Gold, FitTabs
or Super Pak, and ZMA 2000
I take Multiple Enzyme Complex with every meal because it helps make nutrients more bio-available and helps minimize digestive disturbances associated with a high-protein diet. I also try to consume 1-2 gallons of water per day.
Chocolate Mousse with Berries
1 cup nonfat Greek yogurt
¹⁄₂ cup low fat cottage cheese
¹⁄₂ scoop chocolate UMP
¹⁄₂ cup strawberries
¹⁄₄ cup raspberries
Combine yogurt and cottage cheese and mix UMP in slowly to prevent clumping. Top with berries.
Macros: Protein 46.9, Carbs 25.5, Fat 3.2
I lift at home in the mornings 6 days a week with a three-day split:
I sneak to the gym at lunch a couple days a week to do legs and abs. Being a runner, I have skinny legs, so I’m trying to spend some extra time working lower body.
I do 15-20 total sets for large bodyparts and about 12 sets for biceps and triceps.
Favorite exercises include DB Bench Presses (incline, flat, and decline), Pushups, Pullups, Shoulder Presses
(DBs, Arnold Presses), and Kettlebell Presses.
For legs I pre exhaust with Leg Extensions, then do Squats, Deadlifts, Leg Presses, and Leg Curls.
I run 3-5 miles a couple of days per week after weight training and do a long run or a race on Sunday.
Training 6-7 days a week at any age requires focused recovery:
Chiropractic care: Get regular adjustments, it’s huge!
Supplementation: Give your body what it needs to rebuild- adequate protein with UMP or Muscle Provider. Amino acids from Mass Aminos and Glutamine Select. Nighttime recovery with ZMA 2000.
Sleep: Your body needs adequate rest to grow.
Soft tissue techniques like massage therapy, Graston technique, and even Epsom Salt baths. If pro athletes are using this stuff, you probably should too!
I love weight training and natural bodybuilding, but I’m not ready to give up endurance sports. When my calories start dropping during show prep, it can be difficult to have enough carbohydrates to fuel a long run. Timing is critical, so I try to consume most of my carbs pre- and immediately post workout so that they are a source of fuel and glycogen replenishment. If you are going to consume any high-glycemic carbs it is important to do it during this window. At any other time try to consume low glycemic carbs so your insulin is not spiking later in the day. I also try to take most of my supplements around this window. I feel like my body is like a sponge during and after exercise and much more likely to absorb macro and micronutrients.
Timing of workouts can also be a challenge. I need to put enough training days between a hard leg day in the gym and my long runs or speed days. Heavy leg days need to be avoided for about 5 days before a race.
Now that I completed my 50-states goal, I am going to try to run a full marathon on every continent, so races in South America, Africa and Antarctica are on the horizon. In between I want to focus on adding some muscle to my legs and shoulders (not an easy task for a runner in his fifties!) so I can better compete in the classic physique bodybuilding category as a pro.
Magic Happens! Iryna McCraw's Road To Success
No Nonsense Magazine Collectors Edition 2016
By: Steve Colescott, The Guerrilla Journalist
There are various levels of gym devotion, from the lazy gym wallflower (that directs equal effort into cable crossovers as they do to texting on their cellphones) all the way up to the all-or-nothing iron fanatic (that wouldn't think twice about missing his mother's funeral if it falls on leg day). The best lifters, however, land somewhere in the middle, with their fitness goals being very important to them, but just one part of a very rich and balanced life.
Russian-born immigrant Iryna McCraw is an excellent example of someone that fits family, career, and training into a life in which she can excel at all three. Her resume includes raising two happy, well-adjusted children; the founding of her own training business (Success Fitness Systems Gym in Madisonville, Kentucky) with a full roster of one-on-one, group and online clients; and a number of championship placings in figure competitions, with the goal of eventually earning her IFBB pro card. But Iryna was not always certain for fitness success. She faced a well-defined turning point which led her to completely transform her lifestyle.
Iryna's defining moment occurred following the birth of her first child in 2001, when her body weight rose to an unhealthy 210 pounds. It was this moment of reckoning that served as the impetus for her to force dramatic change, with the gym, kitchen (and eventually figure stage) being the staging grounds for that rebirth.
Iryna found that having a weight problem was extremely difficult, both from a physical and emotional perspective. "I was embarrassed to wear certain clothing," Iryna says. "I remember wearing long stretchers under my jeans so I wouldn't look so chunky. I also remember feeling very intimidated in the gym with my chubby arms."
"I didn't know how to start," Iryna recalls, "but I knew I had to do something." Due to her competitive nature, the hard work, even if not necessarily focused in the right direction, started to change her body. “I began pushing myself even harder in the gym and experimenting with nutrition. With consistency and determination, the results that I wanted began appearing.” This is when she started to get the attention, and help, from more experienced lifters in the gym. They mentored her and (most importantly) showed her the areas she needed to explore to get her training, nutrition and supplementation right.
When the results in the gym really started to show, Iryna was told that she HAS TO compete in figure events. It turns out this is exactly the motivation and focus she needed to give her efforts greater purpose. She first competed in 2004 at the NPC Kentucky Muscle, and she has since continued to compete, even winning the overall at the 2011 Northern Kentucky Figure, one of the most competitive regional events in the country. Her goal is to win an IFBB pro card. A goal that seems attainable by someone as driven as Iryna.
It was at the 2004 Kentucky Muscle show that Iryna met Sandy Riedinger. “I asked Sandy for her feedback on my physique and how I can improve because I knew deep down inside that there is no turning back for me!” Iryna not only received competitive guidance from Sandy, but she was introduced to the Beverly International products, which have contributed greatly to her progress.
Iryna has created a foundation and support system of like-minded women that bolsters the support she receives from her family and clients. “Meeting so many wonderful and strong women inspires me to continue. I am now officially hooked! I approach my daily workouts with great enthusiasm.” She looks forward to her training sessions each day, as it helps her relieve stress, sharpen her focus and discipline and continually challenge and improve herself. “Staying healthy and fit is necessary for me to have the energy to balance my busy life. It is necessary for me to stay sharp in all areas... mental, physical and emotional... and is something that my healthy lifestyle affords me.”
Since starting, Iryna has become a student of the game, learning everything required to optimize her training, nutrition and supplementation. This has allowed her to share that knowledge with her clients, both those that train in her commercial gym and those she helps through her online coaching business (www.irynamccraw.com). Their progress mirrors her own and not only has driven the success of her coaching, but made her work extremely fulfilling. “I can't imagine myself living without working out and the way it makes me feel.”
Iryna's Training Program
As a busy trainer and someone who values her family time, Iryna keeps her training fast-paced and gets things accomplished quickly. This is part of the reason she makes great use of super-setting, to cut down her rest periods. This follows her “working my muscles, not my mouth” philosophy. In addition to being an efficient way to train, Iryna also feels that the short rest
periods contribute to keeping her lean. Here is a typical week's training:
• Alternating Lunge Jumps 3x30 (warm-up) explosive split movement
• Leg Extensions 4x10 super-setted with...
• Walking Lunges 4x20
• Weighted Side Lunges 4x10
• Leg Curls 4x15 super-setted with...
• Abductor Machine 4x25
• Good Mornings 4x10
• Leg Press (wide-stance) 4x30
• Heavy One-arm Dumbbell Press 4x12,12,10,8
• Arnold Press 3x10 super-setted with...
• Palms Up Laterals 3x20 to emphasize front delts
• Alternate Dumbbell Front Raises 3x15 super-setted with...
• Decline Push-ups 3x20
• One-arm Lateral Raise 3x12 super-setted with...
• Full-range Laterals 3x20
• Bent-over Lateral Raises 3x12 super-setted with...
• Plate Front Raises 3x20
• Incline Bench 4x12
• Cable Crossovers 3x15 emphasizing the bottom half of the movement
• Heavy Flat Flyes 4x10 super-setted with...
• Explosive Push-ups 4x10
• Flat Dumbbell Press 4x15
• Pec Deck 3x10
• Pullovers 3x15
• Dumbbell Rows 4x12
• Dumbbell Deadlifts 4x10 super-setted with...
• Hyperextensions 4x10
• Wide-grip Pulldowns 4x12
• Narrow-grip Pulldowns 4x12
• Wide-grip Behind-the-Neck Pulldowns 4x12
• Bent-over Pulldowns 4x10
• Wide-stance Leg Press 4x15 (light)
• Narrow-stance Leg Press 4x10 (heavy)
• Weighted Walking Lunge 3x20
• Straight-leg Deadlifts 3x15
• Leg Extensions 4x15 super-setted with...
• Adductor Machine 4x25
• Alternating Jump Lunges 3x30
• Dumbbell Skullcrushers 4x10 super-setted with...
• EZ Bar Preacher Curls 4x10
• Incline Hammer Curls 3x15
• Supinating Dumbbell Curls 3x15
• Standing Cable Curls 3x15
• Bar Dips 3x10
• Narrow-grip Pushdowns 4x20
Iryna does not train abs on any particular day or with a specific program. She trains them occasionally and without heavy weights as she wants abdominal development without thickness. She also finds that they already get worked since they are stabilizers for everything from squats to triceps pushdowns.
Iryna usually doesn’t do any cardio during the offseason to ensure that she maintains her muscle gains. She starts her contest prep diet twelve weeks out, which does not include cardio until four to six weeks out (depends on her fat loss progress and overall conditioning). Her cardio is 30-35 minutes long, four times a week and includes sprints and the Stairmaster in the late evenings. “I like looking ready two weeks before the actual event so that I can polish a few things without killing myself and don't look exhausted and flat,” says Iryna. This level of year-round preparation keeps contest dieting from being torturous. “I guess all of us at some point need to realize everything we do in life voluntarily needs to be enjoyable.”
Iryna practices her posing all year long. “To be honest, I never stop. I think it is fun, improves my posture, and helps me project a natural look on stage.” Iryna makes this part of her consistent regimen.
Iryna's Nutrition Program
“We all know where abs truly are made... in the kitchen!” says Iryna. If you follow a clean diet of healthy foods with proper caloric amounts, you will have no problem seeing your six-pack. Here are examples of Iryna's eating protocol...
Meal #1: 1 cup scrambled Liquid Egg whites, ½ cup oatmeal (before cooked) with 1c Carbmaster milk (Kroger brand), 1tbsp unrefined coconut oil, 1tbsp chia seeds, 1tbsp flax seeds
Meal #2: 5oz baked fish with 1 ½ c fresh bell pepper and cucumber
Meal #3: 5oz grilled chicken breast, 1c of brown rice, ½c homemade guacamole
Meal #4: 2 scoops UMP mixed with 1c egg whites, ½c water and ½c ice, 4 low sodium rice cakes
Meal #5: 4oz lean ground beef burger, 4oz sweet potato
Meal #6: 1 scoop chocolate UMP pudding with PB2 spread on 2 apple cinnamon rice cakes
Meal #7: (30 min. prior bedtime) 3oz flank steak, 2 hardboiled eggs (no yolk), ½ avocado
Meal #1: 2 scoops UMP mixed in 1c egg whites, ½c water, ½c ice, 2 rice cakes
Meal #2: 5oz chicken breast, 10 asparagus spears, ½ avocado
Meal #3: 5oz flank, 5 Brussel sprouts with 2tbsp salsa
Meal #4: (post workout) 2 scoops UMP mixed in 1c egg whites, ½c water, ½c ice and 2 rice cakes
Meal #5: 4oz lean ground beef burger, 4oz sweet potato
Meal #6: 1c liquid egg whites omelet with spinach and mushrooms
Meal #7: (30 min. prior to bedtime) 5oz fish, 10 asparagus spears
As an energy snack, I have a half grapefruit twice during the day.
I drink about one-and-a-half gallons of water a day and add about an extra gallon during pre-contest with extra electrolytes added to the jug.
She has a number of recipes using Ultimate Muscle Protein (UMP) as the base, but her Banana Nut Muffin Tops recipe is her favorite (see below).
BANANA NUT MUFFINS TOPS
• 2 cups UMP Vanilla
• 1 cup apple sauce
• ½ cup sweetener (stevia)
• 1 cup liquid egg whites
• 2 mashed bananas
• ½ cup fine chopped pecans (optional)
• 2 cups oats bran
• 2 tbsp coconut oil
• 1 tbsp baking powder
• 1 tbsp vanilla extract
• 2 tbsp banana extract
1. Preheat oven to 350°.
2. Combine all ingredients.
3. Stir until well blended.
4. Pour into Pam-sprayed muffin top pan and bake about 12-15 minutes.
5. Muffin tops should be firm in the center when done and must be refrigerated or frozen.
6. Pop it in the toaster in the morning or eat cold on the go. Good for pre- or post-workout healthy treat.
Iryna has been taking Beverly International supplements since 2004! “I subscribed to the Beverly No Nonsense magazine and also received one of their books about the benefits of taking BI products. It provided easy, step-by-step guidance for beginners all the way up to advanced bodybuilders.” Beverly is more about passing on proper knowledge than selling products. That said, they also have a line of supplements of the highest quality. “Our bodies must recover with best available supplements on the market,” says Iryna. “You can’t go wrong with Beverly. I have been using it for years and it works!”
Iryna’s Favorite Beverly International Products
Ultimate Muscle Protein: “The one and only! Occasionally, I have tried different brands but always come back to Beverly products for the best flavor, texture and quality. UMP also helps me with my sweet cravings.”
Glutamine Select: “This is the best during/post-workout recovery drink made! Plus, it also contains BCAA (leucine, isoleucine, valine) which helps maximize recovery and build solid muscle.”
Ultra 40: “The ingredients speak for themselves. BEEF it UP!!! This is made to gain lean quality muscle. It contains heme iron, the most bio-available form of iron in the diet.”
Quadracarn: “Quadracarn gives me tremendous energy, drive, pump and muscle hardness. I absolutely love the way it makes me feel.”
The Beverly line of products have become a consistent part of Iryna's daily intake. She also lists the Super Pak and/or Fit Tabs among her regular purchases, and adds in 7-Keto MuscLean and Lean Out as a contest approaches. “I also take them during work travel and family vacations.”
The Beverly International products are well-regarded by all members of the McCraw family. Iryna's husband Ron also set a goal to feel better overall and lose weight (he lost 50 pounds) and included Beverly supplements in his diet. 14-year old son Daniel, who plays football, uses Glutamine Select for post-workout recovery. “My 3-year old daughter Eva even likes to sip on my vanilla UMP shakes!”
Since her livelihood is based on providing results, Iryna also makes it a point to recommend Beverly products to all of her clients. “The changes with using Beverly have been unbelievable!” says Iryna. “Supplements help my clients to stay focused and always on top of their game. They are busy people so if I can teach them to incorporate a shake and supplements into their routine, it will easily fit into their hectic schedule and keep their energy levels stable. And the taste of Beverly’s protein is truly the best. I dedicate my life to helping people who want to achieve their goals, and Beverly is a helpful part of that.”
Iryna McCraw serves as a great example of how a person can make the decision to go from a life of quiet desperation to accomplishing amazing things. “With the right nutrition, training, supplements, unwavering focus, determination and belief in yourself, magic happens! I truly believe that there is nothing that is unattainable. Trust yourself. Trust results. Trust Beverly!”
Juggling Act: Balancing Life's Demands with Bringing My Best to the Stage
No Nonsense Magazine Collectors Edition 2016
By: Chad Forrester
At a Glance: Chad Forrester
Family: Married, 2 children
Occupation: Manager, “Big Box” Home Improvement Store
Training Music: Kill Switch Engage on Pandora
Favorite Contest Prep Meal: Blackened salmon, sweet potato, and green beans
Favorite Cheat Meal: Greasy burger and fries
Favorite Beverly Supplement: Hands down UMP, utterly the best protein I’ve ever had. Tastes incredible, mixes great!
Bodybuilders often experience tunnel vision when it comes to getting ready for a contest. They allow their training schedule, diet, posing, etc. to take over every fiber of their being. Friends and family become alienated. But, it doesn’t have to be that way. Producing a stage worthy physique does not have to consume your total being. The key is maintaining healthy relationships and balance in your life while still getting it done in the gym (and at the dinner table).
I was fortunate enough to gain the assistance of prep coach, Ray Binkowski, who explained things to me in Yoda-like fashion. Ray said, “Remember, it’s your family and work which allow you to do what you do.” In other words, real life takes precedence over prep and training. “If you need a day off, take one. If you have a birthday dinner, eat it.” I lived my last prep according to this cardinal rule. My experience was much more enjoyable than my previous contest preps. I could still satisfy my OCD-like personality by following his direction to a “T”. However, he had built enough flexibility into my training schedule and diet to allow me to achieve a balance between family, job, life in general, and bodybuilding.
My career is very demanding. I am a retail store manager for a large home improvement company. I work long hours and have to remain somewhat flexible as my schedule can and does often change. Passion for my job is an understatement. And it’s a good thing since much of my pay is tied directly to job performance. During this latest contest prep, a new element was thrown in the mix. Our company is continually looking for ways to give back to our community. Last fall we took on the challenge of completely remodeling a duplex which had been given to a homeless Army Veteran and his family. Although rewarding, I worked on Balancing Life’s Demands with Bringing my Best to Stage the project 12 hour days, 7 days per week for a month in order to complete it on time. This was smack dab in the middle of my contest preparation. I continued to make my lifts in the gym (before or after work) and keep my diet on point whether I was home or on the construction site.
Even more important than my job, is my family. My son plays football for Grand View University in Des Moines, Iowa. Of course I wanted to see him play, so I took several nine hour round trips to Iowa on Saturdays to watch his games. My daughter, a junior in high school, was cheering for Friday night football games and performing on a competitive cheer squad. I didn’t miss out on those either.
The point is I did not compromise the important things in life (being a good husband, parent, leader, co-worker, etc.) for bodybuilding, but I still stepped on stage looking my best. In the remainder of this article I’ll tell you how I got into bodybuilding and provide my training program, diet, and supplement program. This has helped me continue to make muscle gains while dropping body fat, as well as allowing me to stick to my diet while on the job site, traveling to my son’s games, and attending my daughter’s cheering events.
Why I started bodybuilding
I have always been an athlete, was a four letter athlete in high school, and even played a couple years of college football. I trained with weights throughout, but after my organized sports career was over and life stepped in, my lifting became an “on again, off again” (mainly off) proposition. One day in 2006, as my wife and I were getting ready in the bathroom she mentioned that I looked like I had put on a few pounds. That’s all it took. Off to the gym I went. I started with a typical three day per week program, much like how I had trained for athletics. Then I added a fourth day, and eventually a fifth. After a few years of steady training a friend suggested that I think about competing. I did some research and in 2010 I took the plunge into competition. I made a respectable showing, and then took 4 years off to live life. But, the itch returned. I decided to compete again in the OCB Midwest States in November of 2014. I was hoping to attain my natural pro card but the competition was of an extremely high caliber. I was still able to place fourth in the master’s class, and fifth in my open class.
Training, Cardio, Nutrition, and Supplements
Here is one of the best parts of my program – my training, nutrition, and Beverly supplement programs allowed me to step on stage having done NO cardio! That’s right, no cardio! To be honest with everything else I had going on, I don’t know if it would have been possible to do the kind of cardio I had always done for past contests.
In the training program below, almost all exercises were supersetted. This had a two-fold positive effect of cutting down my time in the gym while keeping my heart rate elevated and allowing me to burn more calories each workout.
Train 4 on 1 off, Repeat.
Core exercises are performed at the end of workouts on days 1, 2, and 3. On day 4, I performed a special superset designed to cut up my quads (which were lacking).
|Toe Touch Crunch||4||20||0|
|Alt Knee to Elbow||4||20||60|
|Wide Lat Pulldown||4||8||0|
|DB Shoulder Press||3||12||0|
|DB Lateral Raise||3||12||0|
|DB Front Raise||3||12||30|
|Stiff Leg Deadlift||3||12||30|
|Seated Calf Raise||3||30||0|
|Leg Press Calf Raise||3||8||30|
|DB Hammer Curl||3||12||0|
|DB Skull Crusher||3||12||30|
|DB Rotating Curl||3||12||0|
|Close Grip Bench||3||12||30|
|Seated Calf Raise||4||35||0|
|Leg Press Calf Raise||4||15||30|
|Special Quad Cutting Superset: 60 seconds rest after|
completing both exercises, repeat for 4-6 sets
2 DAYS IN A ROW - HIGH
4 egg whites
6oz lean meat or chicken breast
¾ cup oatmeal
2 scoops of Ultimate Muscle Protein
2 tbsp heavy cream
handful of berries
8oz lean meat, chicken, or turkey
2 cups of vegetables
1 tbsp olive or flax oil and vinegar
8oz sweet potato or 1 cup brown rice
2 hard-boiled eggs
Greek yogurt with fruit
8oz lean meat, chicken, or turkey
2 cups vegetables
6oz sweet potato or 1/2 cup of rice
1 hard-boiled egg
2 DAYS IN A ROW - LOW
4 egg whites
4oz lean meat or chicken breast
2 scoops of UMP
a handful of berries
8oz lean meat, chicken, or turkey
2 cups vegetables
1 tbsp olive or flax oil and vinegar
2 hard-boiled eggs
8oz lean meat, chicken, or turkey
2 cups of vegetables
My Specialized Beverly International Supplement Stack
A specialized supplement stack of Beverly products helped me achieve and maintain balance in my life. UMP made it convenient to stay on track while road tripping to college games or locally for cheer. I felt better and had more energy, drive, focus, and improved health. Week after week I continued making muscle gains while dropping body fat. You read that right; I was building muscle and losing fat at the same time as a drug free athlete. When my day was done, ZMA 2000 helped me sleep like a rock. The Quadracarn/Muscularity combo helped me drop fat without cardio while Density helped me retain max muscle.
SPECIALIZED SUPPLEMENT STACK
• 4 Mass Aminos per meal
• 4 Ultra 40 per meal
• 1 Super Pak with Meal 1
• 3 ZMA 2000 before bed
• 3 Density per meal
• 3 Quadracarn with 3 Muscularity 3 times per day
Why did I use Beverly? My trainer said that it was the only brand he would recommend. That got me researching their products, and after learning about Beverly’s quality and reputation, I decided to go all in. I am so glad I did. I truly believe my prep experience would have been a much different outcome if not for Beverly. Having prepped for contests with and without Beverly International supplements, I can say that with Beverly I gained more muscle, and had more energy and FOCUS.
Six Weeks to Mass and Power
No Nonsense Magazine Collectors Edition 2016
By: The Beverly Advisor Team
Are you looking for a new workout approach? Here’s one that focuses on increasing both your muscle mass and power. Special emphasis is given to developing your shoulders, chest, and pressing strength, aka your “Coat Rack”.
The key to this program’s success is the incremental increase in workout poundage, nutrition, and nutritional supplements each week. Be sure to start at a comfortable level in each of these2035 three key progress areas. Progress gradually, but consistently in each area each week.
Here’s the basic workout structure.
• Chest (heavy)
• Triceps (light)
• Delts (light)
• Quads (heavy)
• Hams (heavy)
• Chest (light)
• Triceps (heavy)
• Shoulders (heavy)
• Back (heavy)
• Biceps (heavy)
*Heavy Abs on day 2 and 4.
*Calves – 1 exercise up and down the weight stack for 15 reps per set on day 1 and 3.
|DAY 1: MONDAY||Amount|
|Incline Bench Press||6 x 6|
|Flat DB Press||6 x 6|
|High Pulls||4 x 4 or Upright Row – 6 x 6|
|Dumbbell Laterals||2 x 6-8 each way (front/side/rear)|
|Triceps Pressdown||4 x 6-8|
|DAY 3: THURSDAY||Amount|
|Incline Bench Press||6 x 6 (use 85% of heavy day)|
|Flat DB Press||6 x 6 (85% of heavy day)|
|Shoulder Press||6 x 6|
|Lying Triceps Press||6 x 6|
|DAY 2: TUESDAY||Amount|
|Leg Press||6 x 6|
|Squats||6 x 6|
|Leg Curl||4 x 6-8|
|Leg Extension||4 x 6-8|
|DAY 4: FRIDAY||Amount|
|Dead Lift||6 x 3 (increase weight each set)|
|Barbell Row||6 x 6|
|Curl Grip Pulldown||6 x 6|
|Barbell Curl||6 x 6|
|Dumbbell Curl||6 x 6|
Note: Use the same weight for all sets of a particular exercise except the dead lift. On the dead lift add 20lbs or so each set, so that only your final set will be with your working weight.
The most important factor to the success of this program is that you DO NOT start too heavy. On 6 x 6 exercises start week one with a weight you could perform 12 reps if you had to, but
only do the prescribed six reps. Progress at a pace that allows you to get all 6 reps on all 6 sets each workout throughout the first five weeks. Your goal should be to complete every rep
(Unassisted!) each workout. Only go for an all-out, max effort during the final week!
Six Weeks to Power and Muscle Supplement Plan
Mass Maker Ultra: add 2 servings (2 scoops each) per day mixed in 12-14oz water or milk to your regular meal plan.
1 Super Pak with breakfast for nutritional micronutrients and muscle building co factors
4 Ultra 40, 4 Mass Aminos, 1 Multiple Enzyme Complex with each meal and shake
Muscle Synergy: 1 serving (8 tablets or 1 scoop) first thing in the morning; another serving 30 minutes prior to workout; and a final serving immediately following your workout. On non-training days, take Muscle Synergy twice – one serving in the morning and another mid-afternoon.
Add one additional Ultra 40 tablet and one Mass Amino tablet to each meal on week 4, then another on week 5, and a third additional Mass and Ultra 40 to each meal or shake during week 6. This will end up as 7 Mass tablets and 7 Ultra 40 tablets with each meal during week 6 (about 35-42 tablets each for the day).
For even greater gains add Glutamine Select and Creatine Select to the core supplements as follows:
Glutamine Select: Sip 3-4 scoops mixed in water during training
Creatine Select: Load during week 1 by taking 1 scoop with each meal. For the next 5 weeks take 1-2 scoops daily. On training days, take 2 scoops pre-workout (with Muscle Synergy). Non training days – 1 scoop.
***Beverly Advisor Team member, Steven Wade, devised this program and gained nearly 15lbs of lean mass his first six weeks on it.***
BEVERLY’S BEST Gain Muscle & Lose Fat Nutrition & Training Plan
No Nonsense Magazine Collectors Edition 2016
By: The Beverly Advisor Team
We published one of our best Nutrition, Training, and Supplement plans for females. But, we didn’t want to leave you guys out so here we present our best “Gain Muscle / Lose Fat” nutrition program for males along with a workout designed especially for naturals to develop muscle size and strength while expediting fat loss.
Meal #1: 1 whole egg + 3 egg whites, 5oz lean meat, ½ cup oatmeal
Meal #2: Protein Drink: 2 scoops Ultimate Muscle Protein, 2 tbsp healthy fat (almond butter, flax oil, olive oil or heavy whipping cream), add enough water to make a shake the consistency you desire.
Whole food option: 8oz lean beef, 1 apple
Meal #3: 8oz lean meat, 6oz sweet potato or 2/3 cup cooked brown rice, 2 cups vegetables (broccoli, etc.), salad with 2 tbsp dressing
Meal #4: (same as meal #2)
Meal #5: 8oz lean meat, 2 cups vegetables, salad with 2 tbsp Newman’s Own vinegar and oil dressing
Meal #6: (if you weigh 185lb or more): Protein pudding – mix two scoops Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture. Add 1 tbsp of almond butter, walnuts, or heavy cream.
Beverages: Make sure that you drink at least six to eight 8oz glasses of water each day (that’s four 16oz bottles). Watch out for empty calories in the liquids you drink, juices and regular soft drinks will sabotage your progress. Limit beverages to water, coffee, unsweetened tea, diet sodas, and Crystal Light.
Gain Muscle and Lose Fat Supplement Plan
UMP: Start with two containers (stick with your favorite flavor or mix it up for variety) and take it as recommended in the meal plan.
Mass Aminos and Ultra 40: Start with one bottle each of Mass Aminos and Ultra 40. (Note: see how Aaron Whitten added 20lbs of muscle naturally using this time tested, proven effective muscle building stack in the “Article” section of BeverlyInternational. com.) You should take 1 tablet each of Mass Aminos and Ultra 40 for every 10 pounds of bodyweight. If you weigh 180lbs that equates to 18 tablets each per day or 3 or 4 with each meal or shake.
Over 35: Quadracarn for anti-aging, hormone support and recovery benefits. Take 3 tabs twice daily with meals 1 and 5 for increased recovery, fat loss and muscle building. Add 3 additional tablets on training days with your pre-training meal.
Over 50: Muscle Synergy for its muscle preservation properties.
Added strength: Creatine Select is the perfect add-on to the Essential stack.
General health benefits: Super Pak with your first meal every morning.
Need to gain weight: Add a Mass Maker Ultra shake (before and/or after your workout) to the above meal plan and Essential supplement stack.
Need to cut fat: Add 2 Lean Out with meals #1, 3, and 5 to the Essential supplement stack.
The Best Muscle Size Workout for Naturals
This workout program is based around a 1 on/1 off, 1 on/2 off training split. This type of split allows you to work really hard, yet still get maximum recovery. This routine has produced WONDERS in size and strength gains across a wide range of population bases. Chances are it will do the same for you.
DAY ONE: CHEST, TRICEPS
• Bench Press: (3 warm up sets of 20,12, and then 6-8 reps); work sets: 2x6 with 80% of your 1-rep max (1RM); 2x3 (90% 1RM); rep out for 1 set of 8-15 (60-70% 1RM)
• Low Incline DB Press: 1x12-15 (warm up); 2x6-9 (enough weight to fail before 10)
• High Incline DB Press: 3x6-9
• Triceps Pushdown: 1x10 (warm up); 2-3 sets of 6-8 reps
• Pullover and Press: 1x10 (warm up); 2x8-12
• Alternate DB Curl: 2-3 sets of 8-12 reps
• Crunches: 3-4 sets of 15-25 reps
DAY TWO: REST
DAY THREE: LEGS, BACK
• Squats: (2 warm up sets of 15 and then 10 reps); work sets: 3x6-8 (75% 1RM); 1x10-15 (65% 1RM and add 5 half squats at the end of the set); 1x15-25 (50% 1RM and again, add 5 half squats at the end of the set)
• Leg Press: (2 warm up sets of 20 and then 10 reps); 3-4 sets of 6-10 reps (add weight each set and go to failure)
• Bent-Over BB Row or DB Row: 1x12 (warm up); 3x6-10
• Lat Pulldown: 1x15 (warm up); 2-3 sets of 8-12 reps, to failure
DAYS FOUR AND FIVE: REST
DAY SIX: CHEST, SHOULDERS, BICEPS
• DB Bench Press: 1x15 (warm up); 3-4 sets of 6-8 reps to failure each set; 1x15 (for pump)
• Front DB Raises: 1x15 (warm up); 2-3 sets of 8-12 reps
• Shrugs: 1x20 (warm up); 3x8-15 (increase weight each set)
• Straight Bar Curls: 1x20 (warm up); 1x10-15 (to failure); 3x8-12 (to failure)
• Hyperextensions: 2 sets-max reps
• Crunches: 2 sets-max reps
DAY SEVEN: REST
DAY EIGHT: LEGS, LOWER BACK
• Leg Extension: 5x12-16, superset with Front or Smith Machine Squats: 5x8-12
• Leg Curls: 3x10-15, superset with Deadlift: 3x8-12
• Seated Calf Raise: 3x10-15 (add partials at the end of each set)
DAYS NINE AND TEN: REST, AND THEN START OVER WITH DAY 1 WORKOUT
A Note about Poundage Progression:
Here are some guidelines you can use to get the most out of your “Muscle Size” workout. Increase the poundage a small amount (and don’t be afraid to use the 2.5lb plates) the next workout if:
• A. Rep range is 2x6 or 2x3 –and you can successfully get 6 reps (or 3 reps) on both sets
• B. Rep range is 6-8 or 6-9 – and you can get the top number on the 1st set, and 6 or more on each of the remaining sets. Ex: 9,7,6.
• C. Rep range is 8-12 and you can get 12 on the 1st set; or rep range is 10-15 and you get 15 on 1st set, etc.
If you want to gain muscle and strength, while losing fat give this program a try for 16 weeks. If the workout is more than you are accustomed to, start with 1 or 2 less work sets on each exercise. Then gradually work into the full routine. But, even if you are used to training more often or with more volume, please don’t add anything to the routine. It is tested and proven to be one of the most effective workout plans ever. Combine the “Best Muscle Size Workout Plan for Naturals” with the “Gain Muscle and Lose Fat” nutrition and supplement plan for the next 4 months and be ready to see a dramatic positive change in your physique, body composition, and strength.
Beverly’s Natural Muscle Size Supplement, Workout, and Diet Program
No Nonsense Magazine Vol 21, #2
By: The Beverly Advisor Team
NATURAL MUSCLE SIZE SUPPLEMENT PROGRAM
Here’s what this program can do for your muscles.
Beverly has been building natural muscle since 1967. Natural Muscle Size is one of our most popular supplement programs for three main reasons:
1. Based on client feedback, it is possible to gain 3-8 pounds or more of muscle and measurable increases in muscle girth (e.g. chest and arm circumference) by the time you’ve completed
Levels 1 and 2, and a total of 10-12 pounds of muscle by the time you’ve completed Level 3. (This is natural muscle - not the kind that begins to “deflate” in a matter of days.)
2. It works for everyone from hard gainers to 55-year-olds and beyond.
3. Every supplement in the program is backed by our zero-risk, 60-day, 100%-satisfaction guarantee.
Add it all up, and Natural Muscle Size is about as close to a muscle-building “slam dunk” as you can get. So make a copy today, tape it to your fridge, and follow it level by level, step by step. You can’t help but grow.
Who Is It For?
The Natural Muscle Size program is designed for any healthy man who wants to increase the size of his muscles.
How Does It Work?
Start at Level 1 and work your way up to Level 3. Follow the instructions for each level exactly as described.
How Should I Train And Eat During This Program?
Training and diet are critical determinants of your success with any supplement program, of course. You’ll find a training routine and meal plan following this article which will work
fantastic when used in conjunction with the Natural Muscle Size Supplement program.
How Will I Know How Much To Order Of Each Supplement In The Program?
Your needs will vary according to your bodyweight and training routine, among other factors. Simply call or email us and a Beverly Supplement Advisor will help you figure out exactly how much to order of each product so that you don’t interrupt your program by running out.
LEVEL 1: (LASTS ROUGHLY 6-8 WEEKS, DEPENDING)
Take 1-2 scoops post-workout and 1-2 scoops before bed. On rest (no workout) days, take 1-2 scoops in the morning or afternoon and 1-2 scoops before bed.
Note: If you are a hard gainer or a very active individual who requires additional calories, you can replace UMP with Mass Maker Ultra (MMU), or use both products. If using both products, take MMU post-workout and UMP before bed.
Start by taking 6 tablets of each product daily for the first week. Each week thereafter, increase your daily allotment of tablets by 2 until you reach the ultimate dose of 1 tablet per 10 pounds of bodyweight. (Refer to the example below.) Upon reaching your ultimate dose, proceed to Level 2. Spread your daily allotment of tablets across the day in smaller doses (e.g. 2-4 tablets each).
Example: To calculate your ultimate daily dose, divide your bodyweight by 10. If the number you get is odd, round it up to the next even number. For example, let’s say you weigh 170 pounds. 170 divided by 10 equals 17, an odd number. Round this up to the next even number, which is 18. This is your ultimate daily dose of tablets for each of Ultra 40 and Mass Amino Acids. Here’s how you would build up to this dose:
Week 1: 6 tablets of Ultra 40, 6 tablets of Mass Amino Acids daily.
Week 2: 8 tablets of Ultra 40, 8 tablets of Mass Amino Acids daily.
Week 3: 10 tablets of Ultra 40, 10 tablets of Mass Amino Acids daily.
Week 4: 12 tablets of Ultra 40, 12 tablets of Mass Amino Acids daily.
Week 5: 14 tablets of Ultra 40, 14 tablets of Mass Amino Acids daily.
Week 6: 16 tablets of Ultra 40, 16 tablets of Mass Amino Acids daily.
Week 7: 18 tablets of Ultra 40, 18 tablets of Mass Amino Acids daily.
LEVEL 2: (LASTS ROUGHLY 4 WEEKS)
Instructions: Take the supplements listed below in the doses indicated. Once you have used up your entire bottle of Creatine Select, proceed to Level 3.
Same as Level 1.
Same as Level 1 (ultimate dose).
Note: Many Beverly clients have exceeded the ultimate dose of Ultra 40 and Mass Amino Acids with great success. For instance, bodybuilder Joe Corbett, who is featured elsewhere in this magazine, recently won his class at the Team Universe in Classic Physique. He takes 8 tablets of Ultra 40 and 8 tablets of Mass Amino Acids at each of his 6 daily meals.
Start by taking 1 serving, 4 times daily, for 5 days. This is the loading phase, during which your muscles will become saturated with creatine. Mix each serving with 10 oz (1 1/4 cups) of water and make sure to drink one of the servings 15 minutes before your workout and another 15 minutes after your post-workout meal. After the loading phase, take 1 serving of Creatine Select daily (either before your workout or after your post-workout meal) until you have used up your entire bottle. Then proceed to Level 3.
LEVEL 3: (LASTS ROUGHLY 4 WEEKS)
Instructions: Take the supplements listed below in the doses indicated. Stay with Level 3 for 4 weeks. Then take one week off from training and supplements and begin a different routine or return to Level 1 and repeat.
Same as Level 1.
Same as Level 1 (ultimate dose).
(tablets or powder -your choice). If you weigh less than 200 pounds, take 16 tablets or 2 scoops daily. If you weigh 200 pounds or more, take 24 tablets or 3 scoops daily. Divide your daily allotment of tablets/scoops into smaller doses and take them throughout the day, ideally upon awakening in the morning and before working out. For instance, a 170-lb male would take 2 scoops or 16 tablets daily, divided into two equal doses of 1 scoop or 8 tablets each. Swallow each tablet one at a time with water.
Take 3 tablets, 3 times daily on workout days. On rest days, take 3 tablets, 2 times daily. Don’t miss a dose. Carnitine takes time to accumulate in your body and deliver results. Consistency is important.
WHAT DO THE PRODUCTS IN NATURAL MUSCLE SIZE DO?
UMP is our “gateway” protein supplement. Its unique blend of sustained-release casein and fast-acting whey enhances muscle building (anabolism) and prevents muscle breakdown (catabolism) for hours at a time. You can use it to make delicious shakes and an endless variety of guilt-free, hunger-quenching treats. (Recipes are available on our website, BeverlyInternational.com.)
Derived from 100% Argentinean beef liver, ULTRA 40 is rich in an array of blood- and muscle-building factors. This nutritional powerhouse from the pre-steroid era of bodybuilding boosts stamina, pumps, recovery, and strength unlike anything else.
MASS AMINO ACIDS contains high levels of peptide-bonded amino acids, which studies suggest have up to double the anabolic potency of regular food. This may explain why so many of our male clients count on it to increase and preserve muscle size, especially during periods of hard training or when rehabilitating an injury.
CREATINE SELECT contains the most proven type of creatine, plus beta-alanine, phosphates, and electrolytes. Unlike other creatine products, Creatine Select is easy on the stomach and produces rapid increases in muscle mass and performance without bloating or puffiness. It really is a hard gainer’s dream. As one Beverly client reports, “[Creatine Select] produces results almost immediately. It’s pretty crazy.”
You’ll feel the impact of QUADRACARN (pronounced “kwa-dra-carn”) on your physique from head to toe, with benefits including energy, testosterone, mood, anti-aging, cognitive performance, sexual health, vascularity, pumps, and more. Men 35 years of age and up use it to optimize testosterone safely and naturally.
MUSCLE SYNERGY is another great supplement for the 35+ athlete. It contains a synergistic combination of nutraceuticals that help you build and preserve muscle size and strength, among other benefits. It is available in tablet or powder form.
GET IMMEDIATE HELP WITH YOUR NATURAL MUSCLE SIZE PROGRAM!
Phone calls may seem "old school", but sometimes a few moments on the phone can help you solve a problem faster than anything else.
If you've got a question about the Natural Muscle Size program, or just want to find out how much of each product you need to order, simply call the phone number shown below Monday to Friday, 9 AM to 5 PM ET and speak to a Beverly Supplement Advisor. Each Advisor is hired and trained by Beverly and personally uses our products.
NATURAL MUSCLE SIZE WORKOUT & DIET
The rationale behind our Natural Muscle Size Workout and Diet is that you first must lay down a foundation of size and strength. Whether you’ve been working out for decades and just need to “reinforce” your foundation, or are relatively new to the weights, this can best be accomplished through basic exercises, heavy (for you) weights, systematic progression, and an increased focus on nutrition with an emphasis on frequent use of very high quality protein and a slight overload of calories.
NATURAL MUSCLE SIZE WORKOUT
Here are the basic workout rules:
1. Read the instructions listed for each exercise. They will tell you exactly how to structure your sets, reps, and progression to get maximum results.
2. Follow this schedule for 12-16 weeks as you progress through the levels of your Natural Muscle Size Supplement program. Whether you’re an intermediate or have been training for decades, be prepared to make some of the best gains of your life in strength and muscle size.
BENCH PRESS: 4 work sets; 5-6 reps, but no more than 6 reps per set. Warm up, then do 4 sets of benches with the same weight. You should be able to get 6 reps your first set or two, but may fall to 5 reps on your final 2 sets, with or without a slight spot. As soon as you can get 6 reps on all 4 sets without a spot in a workout, add ten pounds your next workout and start over!
INCLINE PRESS: 3 work sets; 8, down to 4 reps. Use a barbell or dumbbells. Do one warm-up set of 12 reps, then put on a weight that you think you can get for 8 reps. If you make 8 – stop! For the second set, add 10-20 pounds and go for 6 reps. Add 10-20 more pounds for your final work set and try to get 4 reps. If you successfully get 8 – 6 – 4 on your consecutive three sets, 2 workouts in a row, then add 10-pounds to each set your next (3rd) workout.
BARBELL CURLS / CLOSE-GRIP BENCH PRESS: (Alternate Sets – 1 biceps set rest, then 1 triceps set, rest and repeat.) 4 sets, 5-6 reps (Use the same set and rep scheme as bench press.)
ALTERNATE DB CURLS alternate with LYING TRICEP EXTENSIONS: 3 work sets; 8 to 6 reps (Use the same weight all three sets, when you can get 8 reps on all three sets, increase the weight your next workout.)
SQUATS: 5 work sets; 4-6 reps. Use a foot position that’s shoulder width apart. As you descend imagine there is a marble on the center of your quad. Keep going down until the marble would start rolling toward your hips. This will guarantee that you’ve broken parallel and will reap the maximum benefits from your squats. Begin with a couple of warm-up sets. Then do one more warm-up set of 6 reps with a weight that is 25-50 lbs below your 6-rep max. Now select a weight that will allow you to squat in perfect form for five sets of 4-6 reps. When you can get 6 reps on every set – add weight! It’s ok to take up to 5 minutes rest between each set!
STRAIGHT LEG DEADLIFTS: 4 sets; 6-8 reps.
LEG CURLS: 3 sets; pyramid from 12 reps down to 8 reps on the final set.
STANDING CALF RAISES alternate with SEATED CALF RAISES: 3 sets; pyramid 20 reps down to 10 reps. For both exercises go all the way up, hold for a two-count, then lower slowly as far as your range of motion will comfortably allow.
DEADLIFTS: 5 work sets; 3-5 reps. Keep the bar close to your body as you pull. Warm-up with a couple of light sets and stretch between warmups. Then add weight each set staying in the 3-5 rep range. For example: Week One you might do 135x5, 185x5, 225x5, 255x5, 275x3. As soon as you get 5 reps on the final set, add 10 lbs to each set listed your next deadlift workout.
BENT BARBELL ROWS or CABLE ROWS: 4 work sets; 5-6 reps. (Same sets and reps as Monday’s bench press workout).
REVERSE GRIP PULLDOWNS: 3 work sets; 8-4 reps (same as Monday’s incline press.) Use an underhand (palms facing) grip. Try to make your elbows follow an arced path as you pull them down and back. This is a lat builder – think lats and let your biceps just go along for the ride.
SHOULDER SHRUGS: 3 sets; pyramid from 8 reps down to 4 reps. Shrug straight upwards. Try to touch your shoulders to your ears. Squeeze at the top. Don’t roll your shoulders either.
SHOULDER PRESS: 4 sets; 5-6 reps (same set and rep scheme as bench press). You can use a barbell, dumbbell, or Smith Machine for this exercise.
LATERAL RAISES: 3 sets; 12-10-8 reps (use the same weight for all sets).
NATURAL MUSCLE SIZE WORKOUT SUMMARY
|MONDAY: Chest, Biceps & Triceps||Amount|
|Bench Press||(2-3 warmup sets) then 4x5-6|
|Incline Press||1x12 (warmup), then 3x8-6-4|
|Barbell Curls||4x5-6 alternate with|
|Close Grip Bench Press||4x5-6|
|DB Curls||3x6-8 alternate with|
|Lying Tricep Extension||3x6-8|
|Squat||(3 warmup sets) then 5x4-6|
|Straight Leg Deadlift||4x6-8|
|Standing Calf Raises||3x20-15-10 alternate with|
|Seated Calf Raises||3x20-15-10|
|SATURDAY: Back and Shoulders||Amount|
|Deadlift||5x3-5 (add weight each set)|
|Barbell or Cable Row||4x5-6|
|Reverse Grip Pulldown||3x8-6-4|
|Shoulder Press (BB, DB, or Machine)||4x5-6|
NATURAL MUSCLE SIZE NUTRITION PROGRAM
Adding muscle size and strength requires more than just training. Another key component of your Natural Muscle Size program is a balanced nutrition program with the emphasis on protein. A proper nutritional regimen aimed at increasing muscle size should consist of the three major macronutrients that the human body needs in order to function properly in the following proportions: 35%-50% protein, 20%-40% carbohydrate, 20%-35% fat; the lower your carbohydrate intake, the higher your fat intake should be.
How to Utilize the Natural Muscle Size Nutrition Programs
We’ve listed two nutrition plans to go with your Natural Muscle Size Supplement program. Depending on your goal, choose either of the diets listed, or you could alternate them in 4 to 6 week intervals. Here are 4 options you could follow to maximize gains during the next 12-16 weeks.
1. Follow the Maximum Size and Strength plan for the entire 12-16 week period.
2. Follow the Gain Muscle Lose Fat plan for the entire 12-16 week period.
3. Follow the Maximum Size and Strength plan for 6-8 weeks, then harden up by following the Gain Muscle Lose Fat plan for the remaining 6-8 weeks.
4. Follow the Gain Muscle Lose Fat plan for the first 4-6 weeks, then the Maximum Size and Strength Plan for 4 weeks, and then finish out the program with the Gain Muscle Lose Fat plan for the final 4-6 weeks.
As you work into either of the two nutrition plans listed below, it’s okay to adjust portions or add or decrease a meal as needed to maintain progress. Do not worry about the particular order of your meals, if you want to eat Meal #1 as your last meal of the day, go ahead, it’s OK. The most important thing for you to do is make sure you have a minimum of 3 of the food meals listed below in addition to at least 2 UMP shakes (or puddings) each day. In a couple of cases we’ve indicated a particular flavor of UMP, these are just suggestions, go with the flavor you enjoy most.
Option A: 3 whole eggs, 5oz lean beef or 1 cup cottage cheese, ¾ cup oatmeal (before cooking)
Option B: 3 egg omelet, 2oz cheese, 2 slices whole-grain toast with peanut butter or almond butter, 1 apple
Protein Shake Option: 2 scoops Ultimate Muscle Protein, 2 tablespoons healthy fat source (olive oil, fl ax oil, almond butter) or heavy cream. Add strawberries, blueberries, or a banana if desired.
Whole Food Option: 6oz beef patty, 1 cup cottage cheese and ½ cup pineapple
Option A: 8oz roast beef or turkey breast (or other protein source), ¾ cup cooked brown rice (or other complex carbohydrate source), Optional: 1 or 2 servings of low carb fruit or vegetables
Option B: 5oz roast beef, 2oz Swiss cheese, 2 slices rye bread, 1 apple, 1-2 cups salad
Meal 4 (post workout):
Protein Shake Option: 2 scoops Ultimate Muscle Protein, 1 tablespoon healthy fat source (olive oil, flax oil, almond butter) or heavy cream, 1 banana
Mass Maker Ultra Option: If you are a hard gainer, you can replace your post-workout UMP shake with Mass Maker Ultra - 2 scoops Mass Maker Ultra, 12oz vitamin D milk or water, 1 banana.
Whole Food Option (optional on nonworkout days): 6-8oz ground beef, ½ cup cottage cheese, ½ cup pineapple or ½ cantaloupe
8oz serving of protein (steak, pork, chicken, turkey or fish), 8-10oz baked potato or sweet potato, 1-2 cups low carb vegetables or salad
Meal 6 (before bed):
UMP Shake (same as meal #4) or protein pudding – mix two scoops Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture. Add 2 tablespoons of peanut butter or heavy cream.
2 whole eggs plus 4 egg whites, 5oz lean meat, ½ cup oatmeal (measured before cooking)
Protein Shake Option: 2 scoops Ultimate Muscle Protein (chocolate flavor), 1 tbsp almond butter, 1 tbsp heavy whipping cream, 12-14oz water
Whole Food Option: 8oz sliced roast beef or other protein source, 1 apple or other fruit
6-8oz lean meat, 6oz sweet potato or 2/3 cup cooked brown rice, 2 cups vegetables (broccoli, etc.) and/or salad with 2 tablespoons dressing
Meal 4 (post workout):
Protein Shake Option: 2 scoops Ultimate Muscle Protein (vanilla flavor), 1 tablespoon healthy fat source (olive oil, flax oil, almond butter) or heavy cream. Add banana or berries if desired.
Whole Food Option (optional on non-workout days): 6oz turkey breast, ½ cup cottage cheese, ½ cup pineapple (unsweetened) or ½ cantaloupe
8-10oz lean meat, 2 cups vegetables, salad with 2 tablespoons dressing
Meal 6 (before bed):
Protein Shake Option: Shake (same as meal #2) or protein pudding – mix two scoops Ultimate Muscle Protein (cookies & crème) in a bowl with just enough water to make a pudding texture. Add 1 tablespoon of almond butter, walnuts, or heavy cream if desired.
Whole Food Option: 4oz chicken or turkey breast, 6 egg whites, 1 cup omelet vegetables
Beverages: Make sure that you drink at least six to eight 8oz glasses of water each day (that’s four 16oz bottles). Watch out for sugars in the liquids you drink, juices and regular soft drinks will sabotage your progress. Limit your beverages to water, coffee, tea, diet sodas, and Crystal Light.
Free Foods: You can eat any of the following at any time, without jeopardizing your results: Sugar free gum, sugar-free Jell-O, Splenda, Equal, seasonings, mustard, vinegar, hot sauce, salt and pepper.
A QUICK SUMMARY OF THE NATURAL MUSCLE SIZE SUPPLEMENT PLAN
Regardless of which nutrition plan you choose, the Natural Muscle Size Supplement plan is a key component. Be sure to go back to page 4 and carefully reread the full instructions so that you set yourself up correctly to achieve the greatest gains. Here’s a summary:
Level 1 (6-8 weeks): UMP – 2 shakes daily, 6-18 Mass Aminos daily, 6-18 Ultra 40 daily.
Level 2 (4 weeks): UMP (same as level 1), Mass Aminos and Ultra 40 (1 tablet each per 10 lbs of your bodyweight, if you weigh 175, that would be 18 per day), Creatine Select - load 4 scoops daily for 5 days, then one serving daily until the bottle runs out.
Level 3 (4 weeks): UMP, Mass Aminos, Ultra 40 (same as level 2). Add 2 servings of Muscle Synergy daily, and Quadracarn (to optimize your testosterone production) 9 tablets on workout days and 6 on nonworkout days.
Bev Solutions – The Best of Beverly
Best Muscle Gain Workout, Nutrition, and Supplement Program
No Nonsense Magazine Vol 21, #4
By: The Beverly Advisor Team
Best Muscle Gain Workout
You’ll do the following 4 workouts over a 9-day period, then start over on day 10. Add weight, whenever you can get the top number of a particular rep range on all sets for that exercise.
Day 1: Chest, Shoulders & Triceps
Bench Press: warm-up, then 2x6 reps with 80% of your maximum single, 2x3 reps with 90% of your maximum single, and finally a bur n out set of 8-15 reps with 60% of your maximum single
Low Incline Dumbbell Presses: 1x12-15 warm up, 2x6-9 reps
Shoulder Press: 3x6-10
Triceps Pushdowns: 1x10 warm up, 2-3x6-8 reps
Lying Triceps Pullover/Press with EZ-Bar: 1x10 warm up, 2x8-12
Dips: 2 x maximum reps without weight
Day 2: Rest
Day 3: Thighs, Hamstrings & Upper Back
Squats: warm-up, then 3x6-8 reps, 75-80% of maximum, reduce weight 1x10-15, reduce weight 1x15-25
Leg Press: warm-up, then 3x6-10 (increase weight each set)
Bent-Over Barbell or DB Rows: warm-up, 3x6-10 reps
Front Pulldowns: warm up, 3x8-12 reps
Days 4 & 5: Rest
Day 6: Chest, Shoulders, Biceps & Abs
Flat Bench Dumbbell Presses: 1x15 reps warm up, 3-4x6-8 reps to failure, finish with a pump set of 1x15
Front Dumbbell Raises: 1x15 warm up, 2-3x8-12
Shrugs: 1x20 warm up, 3x8-15
Straight bar curls: 1x20 warm up, 1x10-14 to failure, 3x8-12
Hyperextensions: 2 sets maximum reps
Day 7: Rest
Day 8: Thighs, Hamstrings & Low Back
Leg Extensions: 5x12-16 reps to failure each set; supersetted with
Smith Machine Squats or Non-lock Leg Press: 5x8-12 reps to failure
Leg Curls: 4x10-15 to failure each set, supersetted with Straight Leg Deadlifts; 4X8-12
Seated Calf Raises: 3 x 10-15 reps with 10 burns at the end of each set
Day 9: Rest
Then start over with Workout 1 on Day 10
Best Muscle Gain Nutrition Plan
1-2 whole eggs + 3 egg whites, 5-8oz lean meat, ½ cup oatmeal (measured before cooking)
Protein Drink: 2 Scoops Ultimate Muscle Protein (UMP), 2 tablespoons heavy whipping cream or 2 tablespoons healthy fat - almond butter, flax oil, ect., 14oz ice cold water; optional add ½ cup strawberries, peaches, or ½ banana to your shake for added flavor
8-10oz lean meat, 6oz sweet potato or 2/3 cup cooked brown rice, vegetables (broccoli, etc.) and/or salad
Protein Drink (same as meal #2)
8-10oz lean meat, 2 cups vegetables, salad
(Optional): Protein Drink or 6-8oz roast beef, 1-2oz Swiss cheese
It’s okay to adjust portions or add or decrease a meal as needed to maintain progress. Do not worry about the particular order of your meals, if you want to eat Meal #1 as your last meal of the day, go ahead, it’s OK. Make sure all your beverages are non-caloric: water, Crystal Light, diet sodas, coffee, and tea.
For more Training, Nutrition, and Fat Loss solutions, visit BeverlyInternational.com and click on the BevSolutions button.
Time-Tested Muscle Gain Supplement Plan
Take a Super Pak with your first meal each day.
Drink 2 or 3 UMP protein shakes mixed with water and heavy cream each day.
Take 3 Mass Amino Acids tablets and 3 Ultra 40 tablets every 3 hours throughout the day (a total of 15-18 each per day).
Optional: Add Creatine Select for rapid strength gains and Quadracarn to maximize your anabolic (musclebuilding) hormonal environment.
Driven Part 1 Become a Successful Beginning Bodybuilder!
No Nonsense Magazine Vol 21, #3
By: Steve Colescott, The Guerrilla Journalist
What drives you? What makes you walk into a gym? Even more importantly, what makes you want to get so serious about exercise and nutrition that you transform your body?
With most of us, we have seen someone in amazing shape, either heroes in action movies, models for clothing, or athletes on the playing field. We not only are impressed by their appearance, conditioning and strength, but we want to transform ourselves into something similar.
For some of us, we may have noticed some bad flaws or changes in our physique...skinny arms, a thicker waistline, chubby cheeks, scrawny legs, or a fat rear end...and just decided that WE ARE NOT GOING TO LET THAT BE OUR STANDARD! Making the serious choice to enter the bodybuilding lifestyle, whether it involves competing on stage or just taking control over how your body looks, shows our commitment.
While the decision to go for a fitness lifestyle is important, maintaining your commitment for the rest of your life is crucial. It can't just be a phase you are in. In order to seriously upgrade your life, it needs to become a central part of your character and existence. The fact that you chose to read this publication, shows that you plan to make this part of your life!
So what benefits can be expected with this now a part of your life? Obviously, your are going to improve your body composition. This means you will increase muscle size and shape. This is a gradual increase with some men adding just a few pounds of muscle each year (and usually less for women), but if you visualize a few pounds of meat from the butcher shop, and some of that added to your shoulders, a few ounces on each calf, a bit on each arm, etc... that really makes an impressive change to the sculpting of your body. I mentioned shape earlier. Adding muscle and burning fat is what creates a shapely body. Body fat sags due to gravity but muscle defies gravity. While proper training and nutrition is based on research science, the benefits will look like steadily evolving works of art.
As you challenge your body by doing more reps with gradually increasing poundages, you build strength, increase muscle size, decrease body fat, and speed up your metabolism. These changes will improve your general health and possibly even increase your lifespan.
Your work in the gym and the changes brought on obviously improve your appearance. You may not realize this yourself since the changes are so gradual that you may not even notice them. Sometimes lifters go through periods in which they question if their work in the gym is paying off. If you can look back over months (and eventually years) of recordkeeping, that should keep you motivated.
Three-time Olympia winner Frank Zane suggests that we all keep a training journal. “Make use of every possible indicator of progress because this is one of the best ways to keep interested in training.” 1
That is why keeping track of your weight, training poundages, measurements, and (if possible) body composition is important. I recommend that you take your weight once a week (first
thing in the morning each Monday), and (if possible) have your body composition taken once every 2-4 weeks.
While you may not notice your level of physical progress, family and friends that you do not see every week might bring a smile to your face by comments: “Wow! How much muscle have you put on?” or “Your waist looks so much smaller. Did you have to switch to a different pants size?”
So we mention the athletic improvements, the health benefits, and how it boosts your appearance. All of those are great, but perhaps the greatest benefit to your lifestyle is how your mental state has improved. You may find that you possess greater self-confidence, feel capable of handling any challenges, and (most importantly) happier! The bodybuilding lifestyle
could very well be the best decision you have ever made in your personal growth!
THE TRAINING PROGRAM
Champion bodybuilder Arnold Schwarzenegger said, “I personally like the pain from training because it indicates I've worked hard enough for things to grow.” 2 As a beginner, muscle soreness will definitely hit you, but you will adapt. In fact, the progress that beginning lifters experience is the highest, and this soreness may just be an indication of the impressive
amount of muscle growth.
This beginner training program has two phases! Phase One lasts for eight weeks (but only if you have completed all of the two dozen sessions). This program is three days a week and each workout should last 40-60 minutes. For example only, we list Monday, Wednesday, and Friday as your three training days each week. If Tuesday, Thursday and one of the weekend days fits your schedule better, then make use of that. What is most important is that you train three times a week with a rest and recuperation day between each of the strength training sessions.
Once you have completed Phase One (24 workouts in an eight week period), we advance to the next phase. Phase Two lasts for four months (but only if you have trained consistently). If an emergency comes up and you miss a day, jump right back into things, even if a day behind schedule. Just get right back on track. In the workout we list each exercise, followed by a numerical listing of the “set and rep” scheme. Here is an example: Squat 3 x 8-12
This means that after warming up, you choose a weight in which you can do eight to twelve repetitions of the squat. That group of repetitions (reps) are considered a “set.” Once you are able to do a dozen strict reps in all three sets, increase the weight in your next workout. Here is an example:
Monday, March 13: 115x12, 115x11, 115x9
Monday, March 20: 115x12, 115x11, 115x10
Monday, March 27: 115x12, 115x12, 115x11
Monday, April 3: 115x12, 115x12, 115x12
Monday, April 10: 125x11, 125x9, 125x8
As you can see, the lifter in this example increased the number of reps (even if just by a single rep) each workout. This is key to your progress (and why you should record your training efforts). Once the lifter achieved a dozen reps in all three sets (the top number in the 8-12 rep range), they increase the training poundage for their next workout.
When you are not having a good day (even if not feeling your best), you will be amazed that you might have the best workout ever. I have had days in which I was mildly sick or barely slept because of work deadlines, and went into the gym and shocked myself by unleashing unexpected strength and performance that made me walk out of the gym smiling like an idiot!
One of the earlier mass monsters of bodybuilding, Tim Belknap said, “In the simplest terms, to build big muscles, you have to train with very heavy weights in strict form on basic exercises.” 3 These are great guidelines for your program.
3 DAYS A WEEK
|Seated Cable Row||3x8-12|
|Dumbbell Bench Press||3x8-12|
|Side Lateral Raise||2x8-12|
|Close-grip Barbell Curl||2x8-12|
|Lying Dumbbell Triceps Extension||2x8-12|
|45° Calf Press||2x10-15|
|Romanian (or Straight-Leg) Deadlift||3x8-12|
|45° Leg Press||3x8-12|
|Seated Dumbbell Press||2x8-12|
|Seated Dumbbell French Press||3x8-12|
|Seated Calf Raise||2x10-15|
|Hex-Bar (or Machine) Squat||3x6-10|
|Bent over Barbell Row||3x8-12|
|Low-Incline Dumbbell Press||3x8-12|
|Front and Side Dumbbell Lateral Raise||2x8-12|
|Incline Dumbbell Curl||2x8-12|
|Close-grip Bench Press||2x8-12|
|Hyperextensions (Back Raise)||2x8-12|
|One-Leg Dumbbell Calf Raise||2x10-15|
|Twisting Cable Crunch||2x8-12 (each side)|
• If you are not familiar with the exercises, you can find out about them online or through a qualified strength training coach.
• The three days (Monday, Wednesday, and Friday) are just examples. Any three will work as long as you have one day off after each training session.
• Train hard. Focus on controlling the exercise more than how much weight you lift. Focus on the muscle fibers contracting. And enjoy yourself!
4 DAYS A WEEK
Congratulations on making it through the first phase of the beginner training program. That intro program involved you training your entire body three days a week (with a day off for recuperation between each session). Looking back, this is the ideal phase since every bodypart being hit three times weekly provides lots of forward progress.
What changes is that there are two forms of recuperation: the recuperation of each bodypart and the ability for your central nervous system to recover. Your body has improved to the point that we need to increase the volume directed on each bodypart but, since the length of the workout is limited, we split the session into two parts (lower body and waistline in the first session and upper body in the second one).
“Success depends on your recuperating powers, and as a beginner, rest is even more important,” says Mr. Universe winner and bodybuilding legend Chuck Sipes. 4 “As you progress and your body becomes adapted to hard training, you will be able to add additional sets and greater poundages.”
So what is your schedule like? We list the training as Monday and Tuesday training sessions, Wednesday off, Thursday and Friday training, with the weekend off. Again, This is just for example, and you can arrange the calendar as needed, as long as you get two training days in a row, with the following day off for recovery. The second phase of your Beginner Training Program lasts for four months.
|Workout 1: (Monday)||Amount|
|Dumbbell Lunge||3x8-12 (ea. leg)|
|Hyperextension (Back Raise)||3x8-12|
|45° Calf Press||3x10-15|
|Workout 2: (Tuesday)||Amount|
|Flat Dumbbell Press||3x8-12|
|Parallel-grip Lat Pulldown||3x6-10|
|Under-grip Bodyweight Row||1xAMRAP|
|Dumbbell Overhead Press||3x8-12|
|Alternate Dumbbell Curl||3x8-12|
|Workout 3: (Thursday)||Amount|
|Standing Calf Raise||3x10-15|
|Workout 4: (Friday)||Amount|
|Seated Cable Row||3x8-12|
|Low-Incline Dumbbell Press||3x6-10|
|Dumbbell Side Laterals||3x8-12|
|EZ-bar Curl (medium-width grip)||3x8-12|
With each of these training sessions, think of the first exercise as your top goal. You want to get at least one additional rep for each exercise, but that first exercise...that first one...is the exercise you work the hardest. Warm up, then hit it hard!
As you can see, three of the exercises have “AMRAP” as their rep range. This stands for “as many reps as possible.” The first one is the “Under-grip Bodyweight Row.” The exercise involves you using a bar (either the one in the Smith machine or one placed in a power rack). Have it set at waist height. Lay under the bar, face up, gripping the bar with a hands-up (thumbs pointing out), shoulder-width grip. Keep your arms and legs locked in a straight line throughout the set. Pull yourself up so that the bar touches near your sternum and hold the squeeze for three seconds. When you can get more than fifteen reps, raise your feet up on a bench to make your body about parallel to the ground at the top.
On the Friday workout, you have “Front Chin-ups” and “RackBar Push-up” as your as many reps as possible (AMRAP) options. Front Chin-ups simply involve you using a shoulder-width grip and pulling up until your collarbone is about 4-6 inches from the bar. If you can't get four reps on your own, get the assist from a resistance training band attached to one of your feet until you get a dozen reps, then either go with a thinner band, or go without one.
The RackBar Push-up uses either the bar in the Smith machine (at lowest setting) or a bar in the power rack (8-10 inches from the ground). Go with a shoulder-width grip (thumbs both pointing inward), lightly touch the sternum to the bar and press up 80% of the way (no locking out your arms at the top). When you can do more than fifteen reps in a set, start going to failure, then lift the bar up 4-6 inches higher, and go to failure a second time each set. These are three great upper body building exercises.
WHAT ABOUT CARDIO EXERCISE?
You may be wondering if cardio work fits into your program. That depends on three different factors:
1. What is your body type?
2. What are your goals?
3. What are your thoughts on cardio work?
Are you overweight, with a high level of body fat? Do you have the goals to be leaner or have better cardiovascular endurance? Do you enjoy getting on the treadmill, bike, elliptical, stepper or do you hate all four of those darn machines?
If you need to burn some body fat or feel that you need to increase your aerobic conditioning, then I recommend you do some cardio work three to four times a week for 10-15 minutes in the first phase, and a maximum of 20 minutes during the second phase. If possible, do it on your nonstrength training days. I recommend that (if you have the options) you rotate through different modalities (treadmill, elliptical, stepper, bike, or outdoor jogging). For one reason, repeated stress might beat up your soft tissues (such as bad ankles, aching knee, hips pain, shin splints...) but varied choices make that less likely. For a second reason, you may find the variety more mentally interesting.
Another use of the cardio equipment is a warm-up prior to your strength training. This should take just 5-8 minutes (at a very fast walk if it is a treadmill) and the goal is to increase your internal core temperature (starting to break a sweat), followed by some light sets of the core exercises to loosen you up further. For instance, your can do 15-20 bodyweight squats and then a light set of squats before beginning your work sets of squats. As you get more advanced, the warm-ups become more extensive since your weights will have increased.
NUTRITION ADJUSTMENTS FOR BEGINNERS
You may think, “Let's do a subtle change to convert my body so that I look less like that guy who starred in the Soprano's and more like that guy who starred as Thor in the Avenger's movies.” Unfortunately, subtle changes to your lifestyle will not convert your body. If you are in really bad shape, this may have been from months or years of being lazy, enjoying the comforts of a relaxed sedentary life, and treating yourself to some serious junk food.
Dr. Fred Hatfield says, “Periods of high-stress training require supernormal intake of many nutrients without a commensurate increase in caloric needs.” 5 This means that you need to improve the quality of your nutrition, so every food choice and the inclusion of targeted supplements become more important as you advance.
The things you do, and foods you eat, need to change. As a beginner, the diet will not be incredibly strict, but we will be bumping it up as you advance. We want to bring about “homeostatic disruption,” making the body change in order to handle the new life you are living. Forcing your body to lifting gradually heavier weights will kick this off. To get the most from the training, we need to provide proper nutrition to help you recuperate and build stronger (and larger) muscles and to burn off unneeded and unattractive body fat.
Improving your body requires two different adjustments: 1) provide different stress to your muscles and metabolism, causing your body to adapt, and 2) provide different food and nutrient intake to assist with muscle growth and promote fat loss. We covered the first aspect with your strength training workouts. Now it is time to strategize a proper nutrition plan.
EIGHT NUTRITION BASICS
1. Eat at least five meals a day
2. Eat protein at each meal
3. Limit your starchy carb intake
4. Try to nearly eliminate simple carbs
5. Choose the correct fats
6. Increase veggies
7. Drink plenty of water
8. Enjoy it. Eat healthy, but enjoy treating yourself to delicious healthy foods
Weight training causes hypertrophy, an adaptation in which your muscle fibers rebuild... stronger, larger, possibly in larger quantity, and ready to better handle what you do in the gym.
Famous Soviet strength coach Vladimir Zatsiorsky said,“Activate the breakdown of protein in the chosen muscle groups during training workouts and protein super-compensation during rest periods.” 6 This reminds us that the most important requirement for that improved muscular structure is protein, providing the necessary amino acids to rebuild bigger, better muscle. A good general rule for protein would be to consume 1.5-2.0 grams of protein per pound of bodyweight in order to promote muscle growth.
Good popular sources for protein include eggs, beef, lamb, bison/buffalo, chicken, turkey, fish, and quality protein powders. While you may have favorites, quality and variety are important. We want to provide the body with vital amino acids so each meal should be at least one-third protein. A Beverly International protein shake provides two basic benefits: 1) they contain high-quality, easily-absorbed proteins, 2) they are quick, easy, delicious...and fit well into a hectic schedule with multiple protein-based meals. Adding a couple of protein shakes in addition to your whole food meals makes it much easier to create a quality daily intake.
Your carbohydrates (carbs) provide energy (replenishing your glucose and glycogen stores) as well as a variety of vitamins, minerals, and other nutrients. While carbs are not crucial to survival, they are necessary for recovery from hardcore training. For your diet, we will think of carbs in three categories:
1. Starchy carbs — Such as sweet potatoes/yams, rice, potatoes, oats, quinoa, grains, pasta and breads (limited).
2. Fibrous veggies — Broccoli, cauliflower, lettuce, onions, green beans, carrots, peppers, asparagus, squash, kale, Brussels sprouts, cabbage, spinach, etc.
3. Fruit — Berries, apples, oranges, grapefruit, cranberries.
The amount and how often you add carbs to your meals depends on your bodycomp/goals (how badly do you need to burn fat) and how well your body handles carbs. Many people find they do well by limiting their carb intake. The average person does well with starchy carbs making up a decent percentage in just three of their daily meals. If you are trying to burn fat, reduce the amounts and cut starchy carbs down to just two of those meals.
The fibrous (also called cruciferous) veggies provide a lot of important nutrients, are low in calories, and very filling. You should have at least two to three servings every day.
Fruit also gives you some great vitamins, minerals, antioxidants and healthy cofactors. Look at their carb levels and eliminate those that have too much fructose (natural fruit sugar). Limit fruit juices, since many of these tend to be very high calorie (with added sweeteners often snuck in). Apples and oranges make simple snacks for work or on-the-road. Berries are delicious, low-calorie, and great flavor additions to shakes, oatmeal, and Greek yogurt.
We also want to use starchy carbs to replenish our energy near the end of the training session, so it makes sense to place those meals near your training session and having noncarb meals (protein and healthy fats) placed in other times. So, if you train in the morning, your last meals of the day can be carb-free. If you train in the evenings, the first half of your day can be low in carbs.
While we mentioned that there are three categories we placed the carbs into (starchy carbs, fibrous veggies, and fruit) there is a fourth category, which we want to limit. This is simple carbs (such as sugars, syrup, honey, high fructose corn syrup). These should not be a part of your daily intake and, when consumed, do so in small amounts.
One of the biggest mistakes uneducated eaters make is the belief that eating fat is what makes you fat. What makes people fat is too high of a calorie intake and not enough exercise or activity. Choosing the right fats and keeping their intake fairly balanced, improves your health. Low fat intake also is known to cause a dramatic drop in your natural testosterone production.
Healthy fats include fish oils, nuts and seeds, grass-fed butters, and avocados. Some of your daily fat intake will be a part of the healthy proteins, such as the fat included in your eggs and your meat and dairy sources. When preparing food, there are great benefits to using the healthier sources, such as macadamia nut oil, coconut oil, olive oil or red palm oil. Also, to balance your fat intake, one or two daily servings of EFA Gold will provide you with essential fatty acids (omega-3 and omega-6), which most diets are badly deficient.
The truly bad fats are margarine, canola oil, saturated fat (in excessive amounts), and trans fats. Trans fats are lipids that have been chemically changed to enhance the shelf-life longevity of those crackers, doughnuts and cookies, which is great for the manufacturer (but terrible for your health and longevity). These are found in many processed foods. Cautiously look for them on product labels. This is another example for the excessive processing of foods being bad for our health.
“I prefer to eat frequent small meals even when dieting,” says retired champion bodybuilder Tom Touchstone, “...because this keeps my blood sugar and blood protein levels fairly constant.” 7 Here is an example of a diet of that nature, to help you create one that fits your needs and schedule:
Meal 1: Egg omelet (mushrooms, bell peppers, onions, shredded cheese); whole-grain toast (add peanut butter if you need to gain weight)
Snack: Cottage cheese with pineapple or berries
Meal 2: Chicken breast; rice; steamed vegetables
Post Workout Shake: Muscle Provider or Ultimate Muscle Protein shake
Meal 3: Steak; sweet potato; broccoli
Before Bed Snack: Ultimate Muscle Protein pudding (put 2 scoops of your favorite UMP flavor in a bowl, then slowly add water while stirring until it reaches a pudding consistency – for weight gain, add peanut butter or heavy cream to the mix)
Quality food choices are the base of an effective bodybuilding diet. Nutrition supplements can only work when added to quality food intake. Supplements will bolster this by adding compounds not found in large quantities in typical foods and making it quick and easy to add protein (at a very high-quality level) to your diet.
As we mentioned earlier in the article, increasing the amount and quality of your protein is the major diet change necessary to enter a bodybuilding lifestyle. Your best choice is Beverly
International's Ultimate Muscle Protein as the first supplement. It is derived from slow-release micellar casein (80%) and (20%) whey protein. This provides a sustained-release supply of amino acids to encourage muscle growth.
For those with an exceptionally-high metabolism (skinny guys that cannot pack on muscle), you will need Mass Maker Ultra. This is a higher-calorie protein and carbohydrate powder that will help you see some bigger numbers on the scale. This group (called ectomorphs) will often experience impressive muscle gains once they add a higher daily total of nutrient-rich calories.
After choosing which protein fi ts, the second supplement I would recommend to a beginner would be FitTabs. This is a high-quality daily serving of micronutrients, including vitamins,
minerals, bio-flavanoids, antioxidants, lipotropics and digestive enzymes. Since you are placing more physical stress on your body, a pair of FitTabs with breakfast and dinner will help
with your recovery while protecting you from nutritional deficiencies.
The third product I would recommend (even to someone that does not work out) is EFA Gold. This is a source of essential fatty acids from flaxseed oil, borage seed oil, fish oil and vitamin E.
Properly balancing your fat intake is difficult with just proper food choices. Taking three EFA Gold softgels once or twice daily will have a positive influence on your health and conditioning.
Now for the super-driven athletes, the optional products I recommend to take it to a higher-level would be doses of Ultra 40 and Mass Amino Acids taken throughout the day. Ultra 40 is a desiccated liver product (500 large tablets per bottle) in which the heme iron basis works as a blood builder, rich in protein, B vitamins, vitamins A, C and D and a variety of minerals. Mass Amino Acids also comes in a big 500-count bottle of tablets. These are easily absorbed peptide-bond aminos that support hypertrophy. This two product stack involves three to five of each of these tablets, four to six times a day. As you can imagine, this ensures that you have a constant flow of muscle-building nutrients in your bloodstream at all times.
THE NEXT PHASE
In the next issue, look for “Driven — Part 2: Maximum Progress as an Intermediate Bodybuilder!” The progress you achieve if you strictly follow this program will provide you with a direct and efficient way to reach your goals. Some of the changes added in Part 2 includes: more frequent training, an increase in training volume, some higher level training techniques, exercises you probably have never done, a variety of rep ranges, and a stricter nutrition program (based on body types). This program is a challenge, but you will love it!
You need to devote yourself to getting through the Beginner Program in order to succeed and move closer to your goals. Stick to the program. Keep track of your results...and every training session will be like a step forward towards achieving everything in which your body is capable.
- Zane, Frank. “Equation for Victory,” Muscle & Fitness, July 1983
- Schwarzenegger, Arnold. “Arnold on the Squat,” Muscle Builder/Power, July 1976
- Belknap, Tim. “Gain Ultimate Mass & Power” from Muscle & Fitness, December, 1983
- Sipes, Chuck. “How to Plan Your Bodybuilding Training” (training course) no date listed
- Hatfi eld, Dr. Fred. “Hardcore Bodybuilding: A Scientific Approach,” Contemporary Books, 1991
- Zatsiorsky, Vladimir. “Science and Practice of Strength Training,” Human Kinetics, 1995
- Reynolds, Bill. “Tom Touchstone: Mr. California” from Muscle & Fitness, November 1985
Joe Corbett: Mature Muscle Personified
No Nonsense Magazine Vol 21, #2
By: Joe Corbett IFBB Classic Physique Professional
At a Glance: Joe Corbett
Occupation: Registered Investment Advisor
Family: Married to Stacey for 28 years, Daughters Kasey 28 and son in law Blake 28, Cecelia 26, Sons Joseph 22, Luke 21, Frankie 17
Residence: Venice, FL
Off-Season Weight: 200
Competition Weight: 190
Favorite Bodybuilding Meal: Salmon with my secret herb/spice blend cooked on the green egg, sweet potato, freshly sliced cucumbers with Walden Farms calorie free balsamic dressing.
Off season- UMP, either Cookies & Crème with half cup egg whites, a cup and a half of almond milk and ice in the bullet, or I will mix 1 scoop of vanilla UMP and 1 scoop of chocolate UMP in the same shaker.
Competition prep- Energy Reserve and Quadracarn. I think this really made a difference in terms of fat loss.
Music: I like the heavy stuff- Tool, Flaw, Static X, Korn, Disturbed, Volbeat…. But on my training playlist I also have praise and worship which really motivates me especially during cardio.
Inspiring Book: The Bible
Hobbies: Spending time with Stacey and the kids. They are all at the age that it’s so fun to be around them, and I feel I don’t get enough time with them. I don’t really care what we do as long as we’re together.
Words to live by: “I can do all things through Christ who strengthens me” Philippians 4:13
Fitness has always been one of the most important things in my life along with my family and my faith. I first competed more than thirty years ago while in my early twenties. I did a few shows but soon was married and starting a family. Over the ensuing 10 years, we had 5 children. Although I tried to stay in shape by lifting and doing cardio a few times a week, competition had taken a back seat to family. I still ate clean though, not only for myself, but to set a good example for my children and get them off to a healthy start in life. None of us suffered though; my wife is Italian and makes the most nutritious foods taste great.
Fifteen years after our first child was born I decided to try another competition. One show led to another. My children were growing and I was able to become more and more focused on my training and nutrition. Soon I was competing in a couple of local shows each year and doing well in nearly every one.
In 2010, I met Travis Wallis. My goal in working with Travis was to advance from the local stages to larger regional contests. One of the first things he did was introduce me to Beverly International supplements. He explained that we work extremely hard in the gym and watch everything we eat, but when it comes to supplements, most bodybuilders just fall into the trap of taking the “supplement of the month” or whatever has the most advertising behind it. They have no idea what they are paying for, and in many cases, more is spent on the marketing of the supplement than on its ingredients.
Since 2010 I have competed in no less than 3 shows each year and the most was 5 in one year. That was a little much, but boy did I have fun. I was now having good success in many of the larger regional shows. One of my competitive highlights was winning the Masters class at the 2013 Europa in Dallas. During this period I traveled to almost every area of the country to compete and since I was doing well at this level, I decided to try the national stage. Whew, the national shows are huge! There might be over 1,000 competitors in the show, and guess what? EVERYONE is in shape. I finished 7th at last year’s North America, but the truth is, although my conditioning was great, I just wasn’t quite big enough for bodybuilding on the national level. But, I wasn’t through.
Late last year, Travis took a new job and was unable to work with me for 2016, but I found Mitch Staats to take his place. I had met Mitch when he won his IFBB pro card at the North America and what really sealed the deal was that he was totally a family guy like me. During the off season, I kept my calories high, but my diet was absolutely clean. I started my competition diet for the Team Universe in mid-February, 20 weeks out from the show. It was a long prep, but it allowed me to eat more and I was rarely hungry. I trained harder than ever. A new wrinkle that Mitch added was to eat carbs only around training. As you’ll see in my Supplement Schedule, I took nearly 50 Mass Amino Acids and Ultra 40 liver tabs each day. It made a visible difference, I could see my body becoming bigger and fuller while my conditioning improved.
At the Team Universe I competed in both Bodybuilding and the new Classic Physique division. I felt good about entering the “Classic” division because the emphasis was not so much on size, but on aesthetics and conditioning. I have had a dream of being an IFBB pro ever since reading Muscle & Fitness as a kid. Frank Zane was my all-time favorite and I think he still best represents the ultimate “classic physique.” Well that dream never went away, it was always in my heart but I never shared it because I felt it was so out of reach. At Team Universe on July 2nd of this year, I placed 3rd in the light heavyweight bodybuilding class. I was really happy with this result. It was my highest placing yet in a national level contest. But, then I changed out of my posing suit in to the spandex shorts required for Classic Physique. I took the stage and won my class! I had achieved my dream - I also earned IFBB pro status at 54 years old.
My diet was modified slightly each week in terms of macro quantities based on how my coach thought I looked, but the basic foods didn’t change. By the way, I had no cheat meals or refeeds or whatever you want to call them. Here is a sample of what my daily meals consist of.
Meal 1: 1 cup of Muscle Egg egg whites
Meal 2: Chicken breast, 1/2 cup brown rice
Meal 3: Ground turkey, 1 sweet potato
Meal 4: Grass fed beef or bison, 1 cup brown rice
Meal 5: Chicken breast, 2 cups green veggies
Meal 6: 1 cup Muscle Egg egg whites or Protein Pudding (see recipe below)
Protein Pudding Recipe
Mix 1 scoop of chocolate UMP with just enough water to make the consistency of pudding.
Put it in the freezer. After it is in the freezer for about 10 minutes, put a tablespoon of peanut butter on top and put it back in the freezer for a few more minutes. This was often my last meal before bed, and it really hit the spot. So delicious.
"Over the years I’ve have gotten to know Roger and Sandy and the Advisor Team at Beverly International who are so helpful and service oriented. There are many supplement company options to choose from, but for me it’s a TRUST thing. I trust the products I use, and no amount of money can buy that trust."
Nutrition & Supplements
I dramatically improved my size and fullness this year. I am convinced that this improvement was the result of the changes I made in my diet and supplementation. I held more muscle, looked fuller, and even grew throughout my contest prep while still achieving a high level of conditioning. My diet and supplement schedule are below.
My Supplement Schedule
Fasted Cardio: 3 Beverly 7-Keto MuscLean and 4 Beverly Energy Reserve upon awakening before cardio.
Meal 1: 1 Super Pak, 8 Mass Aminos, 8 Ultra 40, 2 Multiple Enzyme Complex
Meal 2: 8 Mass Aminos, 8 Ultra 40, 2 Multiple Enzyme Complex, 3 Quadracarn
Meal 3: 8 Mass Aminos, 8 Ultra 40, 2 Multiple Enzyme Complex
Preworkout stack: 3 Fast Up, 2 scoops Up-Lift, 2 scoops Muscle Synergy, 5 Density, 4 Energy Reserve (Try this stack just once and you’ll be hooked!)
Intra Workout: 2 Scoops Glutamine Select
Post Training: 2 scoops Muscle Provider, 5 Density
Meal 4: 8 Mass Aminos, 8 Ultra 40, 2 Multiple Enzyme Complex, 3 Quadracarn
Meal 5: 8 Mass Aminos, 8 Ultra 40, 2 Multiple Enzyme Complex
Meal 6: 8 Mass Aminos, 8 Ultra 40, 2 Multiple Enzyme Complex
I have been training for the better part of 40 years and absolutely love training. My training partners are my son, Joseph, and my daughter, Kasey. I train 1 body part each day and perform a lot of sets each workout. My training is heavy most of the time. Rep range is usually 6-8, but I might slightly increase the reps for movements later in the workout. I utilize many training principles including strip sets, reverse pyramids, rest pause, EMOM (every minute on the minute), forced reps, TUT (time under tension), negatives etc. My current favorite is Mechanical Pause sets – this is where I might not reduce the weight to extend a set past failure, but change my stance or hand placement to keep going – using the bench press as an example, you’d go from a narrow grip, to a wide grip, to your strongest grip.
Here is a typical training session for my favorite body part, legs. Unless noted, I usually do 4-6 sets per exercise.
1 set of 100 reps. Use a weight that you can do for 40-50 reps without a pause; take a 10-15 second break, then do as many as you can again, another 10-15 second break and so on until 100 reps are completed. I have so much blood in my quads it’s hard to walk to the next piece of equipment.
6-8 reps. I go heavy on these and emphasize the eccentric movement.
Hammer V Squat Machine
6-8 reps. This is an older piece of equipment, but you can substitute free squats or another type of squat machine, again, go heavy on these.
8-10 reps. Use time under tension (TUT) or mechanical rest/pause.
8-12 reps per leg. I do these S-L-O-W emphasizing the eccentric portion dramatically while leaning forward slightly. Your glutes and upper hams will be screaming.
Calf Extensions on Leg press
1 set of 100 reps. Pause for 15 seconds as needed until you complete 100 reps. Use a full range of motion on every rep, all the way up and all the way down, no bouncing. Do these diligently and your calves will respond.
Donkey Calf Raise
6 sets of 20 reps. Again, squeeze each rep and utilize a full range of motion. It’s important for you to feel your calf contract as you come out of that fully stretched position.
For many years I felt very uncomfortable on stage, but lately I have learned to love it. I still don’t consider myself a good poser, but I’m getting better. I watch old videos of Bob Paris and Charles Clairmonte and marvel at how fluid their posing is. Practice is vital. There are times during prejudging when you might have to hit each mandatory on stage without a break for 5 minutes or more while judges are comparing you with the other competitors. I have been on stage with guys who were big and peeled but during comparisons they just quit, bending over with hands on knees breathing like they just ran a marathon. If you need help with your posing seek out a professional who understands stage presentation and can effectively communicate the process to you. This year I worked with posing coach, IFBB Pro Angela Coleman, and it made a huge difference for the Team Universe.
On A Personal Note
We now live in Venice, Florida most of the year, but also spend time in our hometown of St. Louis, as well as travel all over the country for work. As I travel, I have been in a lot of gyms. I like those that are privately owned more than the big chains. Regardless of where I am training there are always people who are trying to improve themselves. Almost everyone is helping and encouraging one other. However, you’ll also find a few know-it-alls, and there always seems to be as many gurus and coaches as there are competitors. There are also blogs, videos, and social media with (mis)information in our face constantly. Let’s face it. None of this stuff is proprietary. We should share what we know, and if we can help just one person get over a sticking point or stay with it when they feel like quitting, it is worth it.
Here’s one bit of advice that I know is true. Don’t over complicate things or make them harder than they are. If you eat clean year round, train consistently using basic movements with barbells/dumbbells, and focus on high quality supplements that actually have science behind them like Beverly’s products, you will improve no matter what your age. I’m 54 and I believe I am my best ever, and more importantly I am still improving.
Editor’s Note: Joe is starting an educational entity called “Mature Muscle” that will provide good, accurate, and useful information to anyone who works out – from the beginner who wants to improve his/her fitness level to the seasoned competitor. By the time you read this you should be able to find it on the web at www.MatureMuscleCollective.com, on Facebook at Mature Muscle Collective, and Instagram at Mature_Muscle_; besides some great information, you’ll also find Beverly supplements and fitness apparel on the site.
Never Put a Limit on Yourself
No Nonsense Magazine Vol 21, #1
By: Melanie Egner
At a Glance: Melanie Egner
Age: 43 years young
Occupation: I have been a hair stylist for 22 years. I also have multiple fitness certifications and opened a fitness studio 3 years ago, EXL7 Fitness & Bootcamp.
Current Residence: I’m a Kentucky girl through and through
Years training: 10+ seriously
Weight: 140 (Contest), 152-155 (Off-Season)
Favorite Fitness Meal: Grilled salmon, roasted sweet potatoes, and steamed broccoli; to curb my sweet tooth, I love my UMP pancakes with Walden Farms syrup!!!
Favorite Supplements: I love Beverly International supplements. UMP is amazing and I use it every day. If I had to choose, I’d say Glutamine Select is my next favorite.
What would you recommend to someone who has never used Beverly supplements before?: I would recommend UMP to anyone who is working out and lifting weights. I know that's where I started.
Music: Hip Hop and Pop, anything with a driving beat.
Words to live by: “I can do all things through Christ who gives me strength.” Philippians 4:13
After living an active lifestyle in my teens, I became a cardio queen in my 20’s. You know the type; I was the one who went from one cardio class to another, always trying to be the best in the class. I wasn’t oversized, I looked fine in my clothes, but despite all the cardio I did, my body fat was high and I had little muscle. In other words, I was “skinny fat!”
In my mid 30’s I started lifting weights seriously. Finally, I began to see the results I had always wanted. My shoulders began to fill out, my glutes became more rounded, and yes, I could see my abs! The next step was competition. I stepped on stage for the first time in 2009 and have been competing ever since. My best placing was at the 2014 Flex Lewis Classic where I placed 1st in the Open tall class and was the overall Masters champion.
I'm so honored to be in the No Nonsense magazine, I always look forward to receiving it in the mail. I read it cover to cover absorbing all I can from each issue! I love Beverly International products! UMP is awesome for muscle recovery and I love the taste! I also take Mass Aminos, Glutamine Select, Ultra 40, Creatine Select, and Quadracarn day in and day out to help me to continue to build lean muscle. When a show is approaching I add Lean Out and Density to increase fat loss and muscle density.
Here are examples of my Off-Season and Precontest diet plans:
Meal 1: UMP pancakes with Walden Farms syrup
Meal 2: tuna mixed with Wholly Guacamole on 2 rice cakes
Meal 3: 4oz chicken, sweet potato, green veggies
Meal 4: UMP shake and berries
Meal 5: grilled salmon, grilled asparagus, and a large salad
Meal 6: UMP made into pudding with a tbsp peanut butter
As you can see my diet is fairly clean in the off season, but I do enjoy a cheat meal 1x a week.
Pre-Contest Low carb days
Meal 1: 5 egg white & spinach omelet
Meal 2: 4oz cod, 1 c green veggies
Meal 3: 4oz chicken on a large salad
Meal 4: 4oz chicken, 1 c green veggies
Meal 5: UMP shake and a green apple
Meal 6: 4oz tilapia, 1/2 c green veggies 1/4 avocado
After 3 or 4 consecutive low carb days, I have one, higher carb day.
Higher carb day
Meal 1: 5 egg whites, 1/2 c oatmeal
Meal 2: 4oz chicken, 1/2 c rice, 1/2 c green veggies
Meal 3: 4oz cod, 1 c rice
Meal 4: 4oz chicken, 1/2 c rice, 1/2 c green veggies
Meal 5: UMP shake and 2 rice cakes
Meal 6: 4oz tilapia, 1 c green veggies, 1/4 avocado
If I’m still hungry, I snack on more egg whites in the evening.
Year Round Supplements
UMP, Mass Amino Acids, Ultra 40, Quadracarn, Glutamine Select, Creatine Select
I add Lean Out and Density
My favorite body part to train is shoulders! Love those big caps!
Here’s a typical workout:
Lateral Raises: 4x15
Inverted Lateral Raises: 4x10
Shoulder Press: 4x8
Rear Delt Cable Flye: 4x15
¼ Laterals: 4x20
Dumbbell Shrugs: 4x15
Arnold Press: 3 sets to failure with a light weight (feel the burn)
In the off season I weight train 5 days a week and participate in 2 cardio classes during the week. Before a contest I still weight train 5 days a week, but increase my cardio by running the local football stadium steps or engaging in HIIT sessions on the Step Mill.
My cardio classes are high intensity with lots of core work; we are all a sweaty mess when the 50 minutes is over. I have a love/ hate relationship with the Step Mill; I love what it does for my booty, but hate every minute I spend on it. Here’s a typical Step Mill workout:
1. 1st 60 seconds at a decent speed taking one step at a time
2. Next 60 seconds slow the speed down and take two steps at a time
3. Turn to the side and side step for one minute
4. Repeat side steps on the other side
Start again at (1.) and repeat for 30 minutes.
Tell Yourself You Can... And You Can
I meet women all the time who think that working out is not for them because they are 40 plus. I say NEVER put a limit on yourself! We are all capable of great things if we put our minds to
it! Your weight does not define you, your age does not define you, your economic status does not define you! We make what we want out of our lives and God has a plan for each of us. But, we must engage to our full potential. Tell yourself you CAN... and you CAN! Never speak negatively about yourself, positive words and thoughts only! It certainly can be a challenge as we age, our metabolism slows, while our work and family stresses seem to increase. Sure, there are road blocks, but that doesn't mean it's impossible! If this 43 year old Kentucky girl can do it, you can too! Just get up, get your mind right, set out a plan of action and then get to it! You will never be sorry for trying to improve your life, body and fitness level!
Skinny Fat to Sculpted Physique
No Nonsense Magazine Vol 21, #1
By: Crystal Buchanan INBF/WNBF Professional
At a Glance: Crystal Buchanan
Occupation: Fitness/Supplement Advisor and Sales Stylist
Family: Husband-Todd, 3 beautiful children of my own and 2 amazing stepsons.
Current Residence: Gahanna, OH
Years training: 7 years
Weight: 135 (Off-Season), 120 (Contest)
Favorite fitness meal: I LOVE TACOS -- Baby romaine lettuce (shell) and ground turkey with jalapeno, avocado, tomato, onion, cilantro, lime and hot sauce. 🙂
1. UMP Cookies & Crème. It’s like a dessert. Todd and I do not go a day without our UMP pudding fix! My entire Family is hooked.
2. Quadracarn. This is my new favorite. I feel stronger, more energized and more vascular.
What would you recommend to someone who has never used BI supplements before?
Start with the fundamentals:
• UMP: This will become a staple because of taste, quality, and all the amazing recipes you can use/create with this amazing protein.
• Fit Tabs
• Glutamine Select
• EFA Gold
Music: I'm a sucker for old school R&B and when I train I listen to Fit Radio. There are motivating genres on there that my husband got me hooked on.
Most Inspiring book: The Purpose Driven Life by Rick Warren
Interest outside of bodybuilding: I love music, writing songs and singing. Music has been a huge part of my life. Another love of mine is watching old movies.
Words to live by: "If the plan doesn't work, change the plan but never the goal" -Unknown
Growing up in small town West Virginia, fitness was not an important facet of my life. Although I enjoyed track and volleyball, church and school took precedent.
This changed when the youngest of my three children was diagnosed with a seizure disorder and mild autism.
To help combat the stress of my life’s constant uncertainty and changes... I joined a small gym.
The combination of weights and cardio gave me the stress relief I was looking for, and as an added benefit my body was beginning its transformation from “skinny fat” to “fit”. In 2008 I hired my first trainer, Joe Newland, at the local Rec Center. My progress accelerated under his expert guidance. Joe introduced me to my first Beverly International supplements. Adding Lean Out, Density, Glutamine Select and UMP to my nutrition program took my training and development to the next level.
Over the next few years I worked full time as a retail store manager and struggled through a painful divorce while raising my three children. The gym became a stress-free sanctuary for me. A couple of competitors there encouraged me to give competition a try. I competed in my first show in 2010. My first win as a Fit Body competitor was in 2012, and I eventually earned my INBF/WNBF pro card in the Fit Body division. My life was falling back into place. I met and married Todd, who is a main part of my support system. I am now focused and my next goal was to compete in the NPC Women’s Physique division. Although I had achieved a “lean” physique, I now had to add more lean mass. Todd and I devised a two-year plan to add needed size.
The challenge I faced was that it had become harder and harder to build muscle in the off season, and then holding on to it when dieting down for a show. Luckily, a simple recommendation from the Beverly Advisor Team solved my problem. I added Mass Aminos, Ultra 40, and Quadracarn, not only during the building phase, but also while cutting. Within two weeks I felt and saw a difference. My energy levels improved. I recovered from my workouts much quicker. And I attained a level of muscle fullness and hardness that I had never had before.
I felt confident as I stepped on stage for my first NPC Women’s Physique contest. I placed 2nd and was very happy with the progress I had made. My next competition was in the fall of 2015. I took 1st place in Class B in the Women’s Physique Open division at the West Virginia State/Mid Atlantic Grand Prix and 1st in the masters division.
Now, I’d like to share my nutrition, supplement, and training programs with you. Whether you wish to compete, or just add some lean, shapely muscle to your physique, I’m sure you’ll get great results like I did.
Women's Physique Nutrition Plans
Meal 1: 1 whole egg, 1 c egg whites, 3/4 c steel cut oats cooked with 1/2 c berries
Meal 2: 5oz salmon, 1/2 c brown rice, 1/4 avocado
Meal 3: 5oz lean ground turkey or chicken breast, 5oz sweet potato, 1 c green beans
Meal 4: 2 scoop UMP shake, 1oz almonds or cashews
Meal 5: 5oz ground bison or flank steak, 1 c cooked spinach, 1/2 c peppers and onions cooked
Meal 6: 2 whole eggs, 1 c egg whites, 1 c veggies
Post workout: 1 scoop of whey (Muscle Provider)
I drink a minimum of 1.5 gallons of water daily. Upon awakening I have a cup of green tea and go right into a 20-minute cardio session.
Meal 1: 1 c egg whites, 1 c spinach, 1/2 grapefruit
Meal 2: 1-1/2 scoop UMP shake, 1oz almonds
Meal 3: 5oz chicken breast, 2 c salad mix, 1 tbsp oil/vinegar dressing with one packet of stevia
Meal 4: 5oz 99% lean turkey, 1 c green veggies, 1/2 c peppers and onion
Meal 5: 1-1/2 scoops of UMP made into a pudding with 1tbsp Just Great Stuff chocolate powdered peanut butter!!! YUM!
Meal 6: 5oz fish, 1 c spinach or asparagus
Wednesdays and Saturdays: I eat the following for meal 6. I call it my fitness "Happy Meal :)" 6oz flank steak or bison, 8oz sweet potato, 8 large asparagus spears, 1 tbsp coconut oil
UMP: 1-2 times daily, my favorites are Cookies & Crème and Strawberry
Ultra 40: 2 tablets with each meal, total of 12 per day
Lean Out: 2 capsules with each meal, total of 12 per day
Quadracarn: 3 tablets with Meal #1 and #4. This is my new favorite supplement! Why wasn’t I taking this all along?
EFA Gold & Joint Care: 3 capsules each with Meal #1 and #5
Mass Aminos: 5 tablets pre and post training
Women's Physique Training Plan
|Incline DB Press||5x20/15/15/12/10 add weight each set|
|Hammer Chest Press||5x10-15, superset with next exercise|
|Cable Extensions with rope||5x20, superset with next exercise|
|Wide Grip Pulldowns||4x15|
|Reverse Close-grip Pulldowns||4x15|
|One Arm DB Rows||5x10|
|Hyperextensions||4x15, superset with next exercise|
|Reverse-grip Cable Curls||3x15|
|Seated Leg Curls||4x20/15/12/10|
|Lying Leg Curls||4x20/20/15/15|
|Glute Kickbacks||4x15, superset with next exercise|
|Hack Squats||3x20 non lock keeping tension on quads|
|Leg Press||(Ascending sets - the opposite of descending sets, instead of decreasing the weight within a set, I add weight after each 15 reps)
Set (1) 15x 3 plates/4 plates/5 plates
Set (2) 15x 4 plates/5 plates/6 plates
Set (3) 15x 5 plates/6 plates/7 plates
|Walk||20 minutes post workout at 3.0 mph|
|Hammer Shoulder Press||3x20/15/12|
|Rear Delt Machine||4x15, superset with next exercise|
|DB Shoulder Press||4x15/12/10/8|
|Side Lateral Raise||4x20|
|Single-arm Low Cable Rows||4x10|
|Smith Machine Bent-over Rows||4x15|
|Seated Close-grip Cable Rows||4x15|
|DB Stiff-leg Deadlifts||4x10|
|Leg Extensions||3x30/20/15/30 – drop the weight every 10 reps on the final|
|Wide Stance DB Squats||4x20 add weight each set / focus on each rep/target that bootay!|
|Walking Lunges||3x15, superset with next exercise|
Offseason cardio is 3-4 days a week for 20-45 minutes.12 weeks out from a competition cardio is bumped up to 6 days a week with a 20-minute morning session and 30-45 minutes in the early evening. Cardio sessions include Stairmaster, high incline on treadmill, HIIT and LISS training. My goal is to shed fat and hold on to as much muscle as possible. Truth is I love lifting, but cardio is a necessary evil to present a complete package on stage.
Offseason I hit key poses between sets when my muscles are full. Closer to the show I have a designated session just for posing! This helps me feel confident and look polished on stage. Always smile and have fun! Remember how hard you worked for that moment on stage and take that time to shine!!
I started my fitness journey as a "skinny fat" mother of three with zero weight training experience. When I walked into the gym for the first time in 2008; I was intimidated by the machines and wouldn't even go near the free weights. Some of you reading this may be in the exact situation I was in - nervous, scared, and clueless. If you are uncertain where to begin, do what I did - reach out for help and ask for guidance. Soon you’ll be as confident in the gym as anyone. If you are more advanced and perhaps considering a competition, there are no better competition plans than those you’ll find in Beverly’s No Nonsense magazine. Page through some back issues or visit the “Articles” section at Beverly International.com. Find someone who is similar to you and your goals and simply follow her plan. Or, I’d be honored if you follow the plans that I have laid out in this article. They’ve worked for me and very likely will work for you too.
After a Lifetime of Lifting - My First Year of Competition
No Nonsense Magazine Vol 21, #1
By: Eric Senter
At a Glance: Eric Senter
Education: BA, Eastern Michigan University; MA, Marygrove College; Post Grad, Loyola Marymount University
Occupation: Teacher/Personal Trainer
Family: Married to Katie Senter
Current Residence: Linden, Michigan
Years Training: 23
Weight: 195-200 (Off Season); 178-182 (Contest)
Favorite Bodybuilding or Fitness Meal: Eggs with beef sirloin and oatmeal with chocolate Beverly UMP (tastes like chocolate no-bake cookies).
Favorite Supplement: Muscle Provider vanilla. I look forward to taking a full scoop after my workouts. I take it dry with a little water and chew it up. People think I’m crazy but the Beverly protein tastes really good, it’s like a treat.
What would you recommend to someone who has never used Beverly supplements before: Speaking from experience, I can tell you Beverly supplements are effective if used the right way in correlation with a quality diet. I think Beverly has found a way to enhance competitors’ physiques and it shows when they step on stage. Even if you don’t compete, Beverly products improve your quality of life.
Music: At heart, I’m a country guy; however, I enjoy listening to all types of music as long as I can understand the words.
Most Inspiring Book: Coach Wooden One-On-One. I love this book because I coached varsity basketball and baseball for a number of years. John Wooden talks about doing things with purpose and passion. I’ve done my best to apply these principles to my training and lifestyle. Every time I step into the gym, I remind myself to train with a purpose and to be excited about being there.
Hobby or interest outside of bodybuilding: Fantasy Football (it’s addicting).
Words to live by: “Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome.” – Booker T. Washington
I grew up playing sports as a kid (football, basketball, and baseball). The desire to become bigger, faster, and stronger fueled me to be the best I could be in any athletic competition and led me to start weight training. I began to train consistently when I was a sophomore in high school and have stuck with it ever since. I have been training at the same gym, Fenton Powerhouse, for the past 17 years.
Last year, I competed for the first time at the NPC Great Lakes Ironman in the Men’s Physique division. I placed 1st Overall True Novice, 1st Overall Novice, 2nd in the Masters, and 3rd in the Open. Just recently I stepped on stage for only the 2nd time at the NPC Michigan State Championships and won the Masters while placing 2nd in the Open division.
I don’t take my initial success lightly. I continue to challenge myself with each workout because I’ve learned that my real competition is against myself. The only thing I can control is how hard I’m willing to work every time I step into the gym. I try to live by the principles of dedication, pride, commitment, and excellence each and every day. In the remainder of this article I am going to present my workout, my precontest nutrition plan, and the supplement program that helped me gain 10 pounds of muscle.
I normally train each bodypart one time per week using 4-5 exercises per muscle group. I do each exercise 4-6 sets doing up to 20-25 reps on some and 8-10 reps on others. I’ll usually incorporate the time under tension (TUT) principle on one exercise per bodypart, and often superset two of the exercises. I try not to pick the same exercises two weeks in a row (ex: if I barbell bench press this week, I will use dumbbells the following week), and I never use the same order (ex: if I bench press first this week, I will do it last next week).
Of course my schedule can vary at any time, but for the most part this is what a typical week looks like:
|Reverse Lat Pulldowns||5x25|
|Bentover Barbell Rows||TUT* 5x12|
|Lat Pulldown||5x10, superset with next exercise|
|Close Grip Chin Assisted Pull-ups||5x10|
*TUT: 2 seconds up, hold at top for 1 second, 4-5 seconds down
|Static Curls||5x10 (10 on each alternating holding opposite in a halfway curl position)|
|Straight Barbell Curls:||6x8 TUT|
|EZ Bar Overhead Extensions||5x10|
|EZ Bar Skull Crushers||4x21's|
|Single Cable Kickbacks||TUT 6x8|
|Ball Crunches||with 10lb plate behind head 3x20|
|Oblique Cable Twists||3x20|
|Hanging Leg Raises||3x20|
|Lying Bicycle Crunches||3x20|
|Front Dumbbell Statics||5x10 (hold one dumbbell out while raising the other)|
|Military Press||TUT 6x8|
|Machine Rear Delt||7x10 (30 second rest between sets)|
|Barbell Shrug||TUT 6x10|
|Smith Machine Reverse Barbell Shrug||6x12|
|Standing Calf Raise||(2 toes forward, 2 toes out, 2 toes in) 6x20|
|Seated Calf Raise||6x8|
|Decline Sit-ups||TUT 3x20|
|Dumbbell Oblique Raises||3x20 each side|
|Hack Squat||5x20 (10 wide/10 close stance)|
|Leg Curl||TUT 5x6 (1/3, 1/2, Full)=18 reps|
|Squat||5x8, superset with next exercise|
|Lunges||5x10 on each leg|
|Leg Press||7x10 (30 sec rest between sets)|
|**Superset each chest exercise with pushups|
|Incline Barbell Press||TUT 4x12 / 25 Push-ups|
|Barbell Bench Press||8x8 / 20 push-ups|
|Wide Chest Machine Flye||4x15 / 15 push-ups|
|Low Cross Cable Raise||4x10 / push-ups to failure|
|Alternate Heel Touches||3x20|
|Hanging Oblique Rockers||3x40|
|Seated Calf Extension||6x20 (vary foot placement)|
|Standing Machine Calf Raises||TUT 6x8|
One of the reasons that I stay near contest weight year round is that I really don’t like cardio. When a contest is approaching I do include 20 minutes, 2 or 3 days a week on the Stair Stepper or walking at a high incline on the Treadmill.
My Diet Plan
I run a high/low diet (when I run high fats I go low carbs and vice versa). There is really not that big of a difference between my offseason and precontest diets. I prefer to stay fairly lean year round and rarely go more than 15 pounds above my contest weight. In the off season, I include more fats (especially peanut butter) and carb up more frequently (once every 3 days). I also have a cheat meal once a week when I’m not prepping for a show. I start my show diet 8 weeks out from the contest.
Low Carb Days (Days 1-4)
Meal 1: (6:00am) 4oz beef sirloin (93%), 1 whole egg, 6 egg whites
Meal 2: (9:00am) 8oz chicken breast, 12 almonds, 3 c baby spinach, 1 tbsp olive oil, 1 tbsp apple cider vinegar
Meal 3: (12:00pm) 8oz chicken breast, 12 almonds, 3 c baby spinach, 1 tbsp olive oil, 1 tbsp apple cider vinegar
Meal 4: (3:00pm) 8oz chicken breast, 12 almonds, 3 c baby spinach, 1 tbsp olive oil, 1 tbsp apple cider vinegar
Meal 5: (6:00pm) 8oz salmon, 1 c asparagus
Meal 6: (9:00pm) 1 whole egg, 6 egg whites
High Carb Day (Day 5)
Meal 1: (6:00am) 5oz extra lean turkey (99%), 6 egg whites, 1 c oatmeal
Meal 2: (9:00am) 6oz chicken breast, 1/3 c brown rice, 1 c broccoli
Meal 3: (12:00pm) 6oz chicken breast, 1/3 c brown rice, 1 c broccoli
Meal 4: (3:00pm) 6oz chicken breast, 1/3 c brown rice, 1 c broccoli
Meal 5: (6:00pm) 8oz cod, 1 c broccoli, 8oz sweet potato
Meal 6: (9:00pm) 5oz extra lean turkey (99%), 6 egg whites, 1 c oatmeal
I firmly believe that Beverly International products have helped with my success. I have always had a really fast metabolism and a hard time adding muscular size. My friend, Steve Robinson, an all-natural bodybuilder who has been competing for a long time, suggested I try adding Beverly International supplements into my nutrition program. He uses them himself and suggested a specific protocol to add muscle. I went “all in” taking Mass Aminos, Ultra 40, Creatine Select, Muscle Mass, Muscle Provider and UMP. The results were spectacular, in a year’s time I’ve added ten pounds of muscle to my competition weight. At 8 weeks out I add Density, Muscularity, Glutamine Select, Quadracarn, Lean Out and 7-Keto MuscLean in order to hold all of this hard earned muscle while I diet down for competition.
Off Season (Gaining) Supplement Protocol
Precontest Supplement Protocol (8 weeks out from a contest)
Mass Amino Acids and Ultra 40 with every meal
Muscle Mass with meal 1 and meal 4
Muscle Provider anytime that I don’t have a meal scheduled within 20-30 minutes following my workout
UMP sometimes between meals, in addition to a meal, or as a meal replacement
I continue with my “gaining” supplement protocol but also add the following:
Density throughout the day, 3 tablets halfway between each meal
Lean Out with every meal
Muscularity with every meal
Quadracarn with every meal
7-Keto MuscLean 30 minutes prior to meals 1 and 4
Glutamine Select with meal 1 and immediately after my workout
Creatine Select with meal 4 and immediately after my workout
It’s All About the Battle
No Nonsense Magazine Vol 21, #1
By: Hondre McNeil
At a Glance: Hondre McNeil
Occupation: HRIS Coordinator at Fairfield Medical Center, Gym Founder and Owner of SWET Fitness LLC
Education: Wofford College, Spartanburg SC (BA in Computer Science and Mathematics), ACE-CPT Personal Training Certification, TRX Level 1, CrossFit Level 1
Current Residence: Lancaster, OH
Weight: 212lb (Off-Season), 197-202lb (Contest)
Favorite Fitness Meal: 1½ cup oatmeal mixed with 1 tablespoon butter and 1 whole banana.
Favorite supplements: I could say all the Beverly products I use, but I guess I have to choose. Here are my top four favorites.
UMP Protein. It tastes great and it’s quality protein!
Ultra 40, Mass Amino Acids, and Multiple Enzyme Complex. Bulk Season! This combination put 10 pounds of lean muscle on me. I use it in the off-season to take my muscle size to the next level.
For someone who has never used Beverly before: My one word to describe Beverly is “quality”. They mean what they say and say what they mean in this company. All the products I’ve used have done just what it says they will do on the label. With other supplement companies, you may not be positive that you’re getting what it says on the label. With Beverly, there is never that fear.
Music: In the gym, I need some “crunkness”. I usually go with Lil Jon, Lil Wayne, Meek Mill, or MGK!
Most Inspiring Book: This is easy, The Bible.
Hobbies: Reading fitness magazines of course!
Words to live by: Success is a journey, not a destination. Enjoy the ride!
Fitness has always been a major part of my life. Ever since I was a little kid, I’ve liked the way working out makes me feel. When I played Pop Warner Football I would wake up early every morning before school so I could do push-ups and sit-ups to get “strong and tough”.
My mom and dad also helped me make exercise a lifelong habit. Growing up in Lake View SC, there wasn’t a fitness center nearby, so my mom worked out at home. I would copy her as she did her routines. Every Sunday my dad and I would play a couple of hours of basketball at our local park.
In high school, I was a running back for the state champion, Lake View Wild Gators, and won all-state honors. After graduation, I accepted a 4 year football scholarship to Wofford College. At Wofford, I became interested in learning more about athletic conditioning and training. After college, I pursued a career as a fitness trainer and have been helping people reach their fitness goals ever since.
My personal workout focus had never been about developing my physique. It’s always been about improving my physical performance and putting my all into every workout. At my gym you’ll frequently hear one of us hollering, "Bout That Battle!” In other words, it’s all about the battle within yourself to keep pushing through a workout, pushing your limits when you want to quit.
My Introduction to Men's Physique
My journey of competing in Men’s Physique is different than most. It started when one of the trainers at my gym said he thought I would be a perfect fit for it. At first, I laughed it off. I told him I wasn't really interested in getting on stage. He explained the rules to me and said that basically it was just about being in tip-top shape. That caught my interest, but I still wasn't ready to say yes. It wasn’t until about a year later that I finally followed up with him.
At my gym we focus on HIIT (High Intensity Interval Training), core training, and strength work. The only mirror you'll find is in the bathroom. However, to compete in Men’s Physique, I needed to round off some of my rough edges and learn how to pose. So, I contacted Matt Packer from Healthier U, another gym here in town. I had just 4 weeks to get ready for my first show, the Natural Ohio Bodybuilding Association contest in Newark OH. Matt put me on a strict diet, and worked with me on posing. I continued to do my workouts at SWET during the week and met with Matt on Saturdays to get the poses down. With his guidance, I took first place in my class and second overall! I loved the adrenaline rush when those stage lights hit me! I had definitely caught the contest bug!
Next, I added some sculpting days at Healthier U to my normal workouts at SWET. At SWET, I kept working on strength, Olympic lifts, core work, and pushing myself to my anaerobic limit in our HIIT sessions. At Healthier U, I did more traditional bodybuilding exercises and focused on muscle development. This proved to be a perfect combination for me. I was able to feed my competitive energy and football background as well as catch a great pump all during a week’s workouts.
3 Beverly Supplements and a 10-lb Gain
I was introduced to Beverly International products at this time. The first products I purchased were Ultra 40, Mass Amino Acids, and Multiple Enzyme Complex. Wow! I'd been weighing around 195lbs for 10 years, ever since college. I could never break 200lbs. By taking Beverly supplements the right way, I gained over 10lbs of muscle at 34 years of age and found myself weighing 212lbs! Beverly definitely had my attention from that day forward!
My next competition was the NPC Natural Cincinnati presented by Rick Ruether and his team. I weighed in 6lbs heavier and leaner than at my NOBA competition. I took first place in my class and first overall! Then I went to Chicago for the NPC Jr. Nationals. Now here was a different breed! I recall telling my wife, "We're not in Kansas anymore." The results from this competition didn’t end close to where I’d hoped. I was in the 3rd call out! Even though I was in a huge class with extreme competition, I was not happy with myself about this finish. I’d have to go back to the drawing board before my next national contest.
For the IFBB North America, in Pittsburgh, I kept my off-season process of using Ultra 40, Mass Amino Acids, and Multiple Enzyme Complex. I also added Beverly UMP Protein. I have never had a better tasting protein in all my years of training. Another change I made for this show was to further tighten my diet. For the Pittsburgh show, I weighed 202lbs! This was still a lot more weight than my first ever physique show. Now 202lbs is my “light weight”! I have to thank Sandy and the Beverly team for that! Also, I went back to my normal split of Olympic lifting, HIIT, and body building being evenly dispersed through the week. For the Chicago show I had thrown off this balance. I did a little too much bodybuilding and not enough conditioning. My results were better in Pittsburgh! I finished 6th in my class, just 4 slots away from getting an IFBB pro card!
A Lesson Learned
I learned a ton from this experience. The main thing was to just be myself. For Chicago, I had gotten too uptight. I broke my own rules and starting paying attention to other Physique guys on the web. That's not me. My motivation is internalized. When I stopped caring about what others were doing, my results were significantly better! I was much more relaxed and conditioned, and this reflected on stage at the North America. Let that be a lesson to you. Make a goal and go for it! However, whatever you do, don't worry about what others are doing or thinking. Everyone has their own opinions. You can't worry about that though. Take strategic steps to achieve your goals and never lose focus. Keep those around you that help motivate you and don’t pay attention to those who might discourage you.
Now, I'm beginning another year of competition. I'm 35 years old and feeling better than ever! I call this my sophomore year since it is only my 2nd year in the game. Whatever the results, I plan on being myself and having fun throughout. I am also making sure not to neglect my loved ones, my beautiful wife Jennifer, my son Gabe, and my daughter Grace. If my ambitions ever get in the way of my quality time with them, it's time to hang it up. It's up to me to be proactive and keep this balance. Also, I have to keep my eyes on the Man upstairs. God is the reason I'm here. With Him on my side, nothing or no one can be against me.
“Operation Shred” Meal Plan
This is my meal plan 4 weeks out from a show. I call it “Operation Shred”.
Meal 1: Protein Shake - 2 scoops UMP mixed with almond milk, 1 tbsp of flaxseeds
Meal 2: 8oz lean meat (chicken, turkey, or fish), 6 egg whites, ½ grapefruit
Meal 3: 8oz grilled chicken and a large salad
Meal 4: 1 can tuna, 2 egg whites, 1 tomato
Meal 5: 8oz lean meat (chicken, turkey, or fish), 2 cups steamed vegetables
Mondays and Thursdays: I add 1 and ½ cups of oatmeal, 1 tablespoon of butter, and a banana to meal 5 with the lean meat and vegetables.
Beverly International’s SUPPLEMENT SOLUTIONS - How to Design Your Personalized Supplement Stack
By: The Beverly Advisor Team
To help you craft your own personalized supplement strategy, we analyzed more than a thousand individualized nutrition plans we formulated for individuals over the past twenty years. We then divided them into twenty unique fitness goal profiles and prioritized the most effective supplements for each goal.
How to Design Your Personalized Supplement Stack
1. Choose the goal that best fits your situation from the categories listed below.
• A female 45 or older would choose the Fit45+ Category
• A male looking to lose bodyfat would choose the Emphasis on Fat Loss category
2. Start with the supplement or supplements listed as "Essential". These will form the foundation of your supplement program.
3. If your budget allows, choose the “Advanced” list.
4. The “Comprehensive” list will give you a complete supplement strategy to achieve your goal.
5. "Maximum" stack is for the high achiever who "wants it all".
ACTIVE FEMALE SHAPE-UP
Advanced: UMP, Lean Out
Comprehensive: UMP, Lean Out, Glutamine Select, Muscularity
General Health Supplements: Fit Tabs, EFA Gold
Essential: UMP or Muscle Provider
Advanced: UMP, Lean Out, 7-Keto MuscLean
Comprehensive: UMP, Lean Out, 7-Keto MuscLean, Glutamine Select, Muscularity
Maximum: UMP, Lean Out, 7-Keto MuscLean, Glutamine Select, Muscularity, Energy Reserve
General Health Supplements: Fit Tabs, EFA Gold
TONED, ATHLETIC PHYSIQUE
Essential: UMP or Muscle Provider
Advanced: UMP & Glutamine Select
Comprehensive: UMP, Glutamine Select, Lean Out, Density
Maximum: UMP, Glutamine Select, Lean Out, Density, Energy Reserve
General Health Supplements: Fit Tabs, EFA Gold
Essential: UMP & Quadracarn
Advanced: UMP, Quadracarn, Lean Out, GH Factor
Comprehensive: UMP, Quadracarn, Lean Out, GH Factor, 7-Keto MuscLean, Glutamine Select
Maximum: UMP, Quadracarn, Lean Out, GH Factor, 7-Keto MuscLean, Glutamine Select, Creatine Select, Muscle Synergy
General Health Supplements: Fit Tabs, EFA Gold
BODYSCULPT - SHAPE AND MUSCLE
Essential: UMP or (Muscle Provider or Provosyn)
Advanced: UMP, Quadracarn and Creatine Select
Comprehensive: UMP, Quadracarn, Creatine Select, Mass Amino Acids, Ultra 40
Maximum: UMP, Quadracarn, Creatine Select, Mass Amino Acids, Ultra 40, Muscle Synergy
General Health Supplements: Fit Tabs, EFA Gold
INCREASED MUSCLE SIZE
Essential: UMP or (Muscle Provider or Provosyn) & Quadracarn
Advanced: UMP, Quadracarn, Creatine Select
Comprehensive: UMP, Quadracarn, Creatine Select, Mass, Ultra 40
Maximum: UMP, Quadracarn, Creatine Select, Mass Amino Acids, Ultra 40, Glutamine Select
General Health Supplements: Super Pak & EFA Gold
EMPHASIS ON FAT LOSS
Essential: UMP & Quadracarn
Advanced: UMP, Quadracarn, Lean Out, 7-Keto MuscLean
Comprehensive: UMP, Quadracarn, Lean Out, 7-Keto MuscLean, Creatine Select, Glutamine Select
Maximum: UMP, Quadracarn, Lean Out, 7-Keto MuscLean, Creatine Select, Glutamine Select, Muscularity, Density
General Health Supplements: Super Pak & EFA Gold
MAXIMUM STRENGTH AND SIZE
Essential: UMP or (Muscle Provider or Provosyn) &