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Ultra 40 Beef Liver

Ultra 40 Beef Liver

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.
Beverly Beat

Beverly Beat

NEW PRODUCT - COLLAGEN PEPTIDES

Launching new products to our line is exciting for us because we are SELECTIVE in what we choose to bring to market. We don’t make a practice of adding new products every month; it’s gotta be something special, or we won’t entertain it. So here we are… unveiling our NEWEST ITEM,

Beverly International hydrolyzed COLLAGEN PEPTIDES. It works and is a wonder product that keeps on giving. Collagen is proven to work. Both men and women use collagen for all the benefits it promises. I couldn’t wait to open our prototype container. The powder appearance is a bit creamy colored, very fine, and mixes immediately with NO taste. That makes it so versatile. Here are a few pointers, just in case you want to give it a try.

Why do people like it?

  • 20 Grams of Types I and III Hydrolyzed Collagen Peptides per serving, 28 servings per 20 oz. container.
  • Easy to Use. Stir it into anything you’d like, and it blends right in.
  • Promotes cellular repair in aging skin
  • Reduces fine lines and wrinkles
  • Improves your skin texture and minimizes roughness.
  • Supports skin hydration for dry, rough, scaly skin

Who is it ideal for?

  • Anyone who wants to look and feel younger – improve skin elasticity and decrease fine lines and wrinkles.
  • Anyone who has noticed signs of a decrease in their collagen production –signs of aging, fine lines, or loss of skin elasticity.

 

TRAINER SPOTLIGHT - RYAN STANTON FITNESS

Sam Leeper has struggled with his weight ever since he was a teenager. At 23, Sam was diagnosed with a tumor on his pituitary gland, which has made it much harder for him to build muscle and lose fat. Sam is now 25 and has lost 115 pounds. His next goal is to step on stage and compete within the next two years. Sam says, “I am very grateful for the years of knowledge and experience Ryan gave me. If not for Ryan, I would have never become fit or developed a passion for fitness.” Sam now eats 3000- 3300 calories daily and has been in a maintenance phase with a slight emphasis on building muscle. His diet to lose 115 pounds was 2500-2800 calories daily. Sam’s current maintenance diet is very doable for anyone.

Meal 1: Greek yogurt with protein granola and blueberries

Snack: Low-fat cottage cheese, a handful of nuts

Meal 2: Lean ground beef with taco seasoning in tortillas with avocado, 1 banana

Snack: UMP protein mixed with water, raw oats, and a handful of nuts

Meal 3: same as Meal 2

Snack: same as one of the previous snacks

Sam’s supplements include Beverly FitTabs, two in the morning and two at night, Muscle Synergy pre-workout, and UMP twice daily.

 

LOST IN THE MIX - ENERGY RESERVE

Does it seem that whenever you try to lose fat, you lose lean muscle along with it? Here’s help…

There exists an extraordinary substance that burns fat, spares muscle glycogen, reduces muscle catabolism, and enhances fat utilization—thinking steroids? Sorry, that’s not it. Sure, anabolic steroids can undoubtedly do all those things, but Beverly is about making sure you DON’T need steroids to reach your goals.

Unlike steroids, this substance does not raise blood serum triglycerides or lower HDLs (the "good" cholesterol). In reality, it does just the opposite; it gives you a much healthier blood lipid profile….AND both scientific data and reports from those who have used it suggest that this extraordinary substance has one pretty cool side-effect (a joyful mental state). This remarkable substance is none other than the ingredient found in Beverly’s Energy Reserve, L-Carnitine.

Just to let you know a little inside knowledge… Carnitine is very expensive to manufacture and is very unstable. It's hard to make and hard to package. It’s considered a HIGH-END product.

FACT - Research indicates the bare minimum dose to decrease muscle catabolism while accelerating fat loss is 1000-1200 milligrams daily, divided into two doses. (That’s one Energy Reserve tablet twice a day.)

FACT - The most effective dosage is 1800-3600 mg daily divided into 3-6 doses at three to six-hour intervals. (Three to six Energy Reserve daily in divided doses.)

FACT - L-Carnitine is most effective when taken on an empty stomach with water at least 20-30 minutes before eating and again 20-30 minutes before training.

Beverly Bonus - To maximize the effect of Carnitine on the metabolism of branch- chained amino acids, take 1200 mg L-Carnitine (2 Energy Reserve tablets) with 5 Muscle Mass or 6 Muscularity BCAA thirty minutes after training. You won't believe how quickly you'll recover!

Beverly Bonus - Cycle your Energy Reserve supplementation, 2-3 weeks on, 1-2 weeks off.

TOM SMITH OF FLEXED NUTRITION

I asked Tom Smith of Flexed Nutrition (a reseller of Beverly International supplements in Nanticoke, PA) how he did in his recent Powerlifting meet.

“I think I did really well for my first meet. I got 7 out of 9 lifts. Totaled 1,650lbs at age 37 and bodyweight of 238.4, 1st in my age and weight class, 2nd in my age class for the overall total. Missed my deadlift when my technique was off a little, and I popped my back. I’m ok, just a little back aggravation. I was trying to break the state and world record of a 707lb deadlift in my division, but people say that’s really good for my first meet. So that’s cool. Thanks for asking, Sandy

During the 6 months of training and preparation, my main go-to was UMP - Rocky Road flavor, to be specific. I used 1.5 scoops in the morning for my second breakfast and the second 1.5 scoops immediately following my workouts. Not only does it mix well and taste phenomenal, but it never left me feeling bloated or full. I also used Quadracarn to burn some of that fat away and to help build lean muscle mass to grow and recover. Overall, Beverly’s products stand unmatched in the industry, from the quality taste to seeing the results in the mirror. Beverly helped push me to my goals and bring home 2 trophies in my competition. I will continue to use and recommend Beverly in my store. Thanks for making amazing supplements!!!” - Tom Smith, Flexed Nutrition

 

 

RESELLER SPOTLIGHT

Foundation Vitamin and Sports Supplements was founded by Anthony Bisignano and Ray O’Connell in 2017. We currently have 24 branded locations in 7 states (CT, NY, NJ, FL, IL, OH, SC) and are growing nationally by the day!

  1. What are your best BEVERLY sellers? UMP, Mass Aminos, Lean Out, Quadracarn
  2. How long have you been reselling Beverly? Since 1999, I carried Beverly in my first location.
  3. What Beverly items do you personally use? UMP daily, 2 scoops in almond milk and oats as an MRP during the day, and 1-2 scoops in water before bed. Also, Lean Out, 2 caps with each whole food meal per day. Ultra 40, 4 tabs, 2-4 times daily
  4. Do you have a favorite UMP flavor? Cookies & Creme is my Hands Down FAV!!!
  5. Why do you continue to sell Beverly? I will ALWAYS continue to sell Bev products because of the quality and consistency! Beverly has not only remained one of the Top brands since 1967, but they have been able to bob and weave and get better with the ages! It makes it easy to recommend to clients because you know your customers are getting the best of the best every time they purchase Beverly International.
  6. What percentage of clientele use Beverly in your facility? We sell a ton of brands, and the very serious athletes buy Beverly consistently! Putting a percentage on it is tough, but it’s been a TOP 5 brand for over 24 years.

IG - Foundationrx_carmelny, Foundationusa Website: FoundationStores.com

Also, Foundation is for Christ. Jesus is my Foundation and the Rock I stand on. 1 Corinthians 3:11 is a verse I have up in all our stores.
- Anthony Bisignano and Ray O’Connell, co-founders.

HERE’S HOW TO REDUCE YOUR WORKOUT TIME AND STILL INCREASE YOUR STRENGTH (DURING BUSY TIMES)

Here is an email from a 50-something golf pro looking to reduce his time in the gym yet continue to make strength and muscle gains during his spring-summer busy season.

Hi Roger - Hope all is well with you. I first wrote to you back in December regarding the wonderful service your Beverly Advisor Team has been giving me. I set a personal goal to go from 155lbs to 160lbs this winter. With their help, I achieved that goal about a month ago. I have stayed very consistent with my meals and supplements. I take in about 220 grams of protein daily and around 150 grams of carbohydrates daily. I have focused on consistent progression and have increased my weights on all exercises. For example, I can now bench press 175 lbs five times on my 5th set. Three months ago, I could only do 155.

I am writing you because I will be 57 years old in a month and have a fair amount of aches and pains. I love working out and lifting weights. My basement is my oasis! You write wonderful articles about the aging bodybuilder. You mention looking younger than you are and feeling younger. I am told quite often that I look very fit and youthful.

As far as I can tell, I have gained 5lbs of lean muscle by sticking to my nutrition plan and taking the following supplements:

  • FitTabs
  • Quadracarn
  • Muscle Synergy
  • Mass Aminos
  • Ultra 40 Beef Liver
  • UMP

My main question is, from your experience, do you think I can continue to gain muscle with fewer workouts and less volume?

Sorry for the long email. Thank you for your time and advice. I love your products and newsletters. ~ Dave

Here’s Roger’s reply.

Here's how you can reduce your workout and still increase your strength. It’s very similar to the program I’m currently following.

On 3x5-7 exercises, use this same scheme: 1-2 warmups, then 5, 5, and 5-7. Don't always try to get 7 reps on the last set. 1st week might be 5, 5, 5; 2nd week 5,5,6; 3rd week 5, 5, 6 and 4th week 5,5,7. Don't rush the progression.

Monday: Chest, Biceps & Triceps
Bench Press 2 warmup sets, 5 reps, then 3 reps, with your working weight (let's say 165 lbs). Do 2 sets of 5, and on the 3rd set, try for 7 reps. If you make the 7th rep in perfect form, add 2.5 or 5 lbs the next bench workout.

BB Curl & Close Grip Bench Press
(alternate)

Wednesday: Legs
Squat
3x5-7
Semi Straight Leg Deadlift 3x6-8
Calf Raise 3x20
Ab Exercise 3x15-20

Saturday: Back & Shoulders
Deadlift 3x5-7
Shoulder Press 3x5-7
Bent Row 3x5-7
Lateral Raise (optional) 3x6-8

I hope this helps. Let me know if you have any more questions.

All the best,
Roger

AN INVITATION TO YOU

Have you pictured yourself being featured in the No Nonsense Magazine? Can you visualize it? Have you thought about it and then used negative self-talk to back away from the possibility?

If you can see it in your mind’s eye, we can make it happen. I’m inviting you right now to enter into this fun adventure. It’s a simple process, and I’ll work with you one-on-one to complete your story.

To get started, email me at sandyr@beverlyinternational.net. Give me a little back story and send a few photos, plus your BEVERLY supplement protocol.

That’s all you have to do to get this process started! I’ll be looking for your email!

Training for the "Man in the Middle"

Training for the “Man in the Middle”

For the Man Who Wishes to Gain Muscle and Lose Fat

In this article we will present a comprehensive training, nutrition, and supplement plan for the man who wishes to gain muscle (primarily) while at the same time lose some excess body fat. Our program comes directly from the BevSolutions section of our website. For this article we’ve gone to BevSolutions and chosen a workout from the Training section, a diet plan from the Nutritional Programs section, and a supplement plan from the Supplement section for you.

Training

First up, let’s start with your workout. We’ve picked a program called Training for the “Man in the Middle”. We’ve included a beginner’s version and will include guidelines as to how the “advanced man” can use it as well, but perhaps its greatest benefit is for “the man in the middle” - the intermediate trainee who is stuck and can seemingly go no farther. This program consists of all basic exercises aimed at working the large mus-cle masses and developing the most muscle and the most power. We have no intentions here of giving you a lot of supposedly innovative exercises just for the sake of offering something different. These are the exercises that WORK!

Beginners

If you are a beginner, or are just getting back into training after a long layoff, you should workout three days per week. Your first workouts should be easy. “It’s not where you begin, but where you end up that counts.” Use a weight that you can easily perform for 12 repetitions on each exercise. However, instead of pushing to get 12, stop at 7. Add a repetition every other workout day. On day two, you’ll again do 7 reps. On days three and four, you’ll complete 8 reps and so on until you are performing 10 repetitions. At that point add 5lbs to the weight on the upper body exercises and 10lbs on the lower body exercises and start back at 7 repetitions. Then work up to 10 again in the same manner, add weight and go back to 7 again.

Do just one set per exercise the first month. The following month continue to work-out three days per week, but now you will do two sets on each exercise. Continue the progression listed above – work up from 7 reps to 10 reps with a particular poundage, when you successfully perform 10 reps on each set of an exercise, add weight and drop back to 7 reps. Progress slowly. Always hit a specific rep target two days in succession before adding another rep.

The “Man in the Middle”

If you are “the man in the middle”, neither a beginner or advanced man, but whose progress is stalled, you should definitely give this program a try. However, you should do 3 sets of each exercise. You may follow the same type of progression as the begin-ner, adding a rep every 2nd workout and adding more weight once you’ve successfully completed 10 reps on all your sets for two consecutive workouts. There is a slightly different progression you can use instead, especially if you are a veteran of the iron game. In this case, you’ll do 3 sets of 7 reps during your first workout. You’ll add just one rep total to each ex-ercise on your second workout day by doing one set of 8 reps and 7 reps on the other two sets. The third workout you’d do two sets of 8 reps and 1 set of 7. Fol-low this progression until you reach 3 sets of 10 reps on an exercise and then add 5lbs on upper body work or 10lbs for the lower body exercises and start again at 3 sets of 7 reps.

Here’s how this progression scheme looks in chart form:

Week 1

Day 1: 7,7,7
Day 2: 8,7,7
Day 3: 8,7,7

Week 2

Day 1: 8,8,8
Day 2: 9,8,8
Day 3: 9,9,8

Week 3

Day 1: 9,9,9
Day 2: 10,9,9
Day 3: 10,10,9

Week 1

Day 1: 10,10,10 add 5-10 lbs
Day 2: 87,7,7
Day 3: 8,7,7

Continue With Same Protocol

Whether you are a beginner or “the man in the middle”, rest about two minutes between each set and three to five minutes between exercises.

Here’s the exercise schedule. I know you are going to think these are the same exercises that everybody does so what’s so special. Well, you are probably right, there’s certainly nothing new here. But, if you want overall muscle mass and shape, the following exercises have been proven by millions of bodybuilders to be the very best.

  • Standing Two-arm Press: The first exercise is the standing two-arm press. Many think of this as just a shoulder developer but it also develops the arms, back, and overall body power.
  • Squat: Many consider this the greatest exercise of them all. Hard work on the squat not only stimulates muscular growth in the legs, but in your entire upper body as well. It can’t be beat for developing overall body power, for develop-ing the legs, and it even increases upper body mass.
  • Barbell Curl: Another old standby but no better biceps exercise has been found.
  • Bench Press: One we’re sure you are familiar with. The bench press is a terrific developer of the chest, triceps, and front delts. If you follow the recommended progression procedure de-tailed above, you will add 5lbs to your bench press about every 3 weeks. Doesn’t sound like much, but when is the last time you added 80lbs to your bench in a year?
  • Bentover Row: Here’s one many of you do not like, however, when it is performed correctly it is one of the best for bulking the back, arms, and shoulders.
  • Sit-up: Work up from 10-15 reps to 30 reps per set.
  • Calf Raise: This is an area that many bodybuilders neglect, don’t be one of them. Start at 20 reps per set and work up to 30 before adding weight.

The advanced man can also benefit from this pro-gram. The three-day per week full body workout can do wonders for him. He should choose two of the above exercises which he wants to concentrate on and perform 4-5 sets of each. On these two exercises he should lower his rep range to 3-5 or 6-8, but still progress in the same manner as before by adding just one rep per workout until he reached the top number for all his sets. He should also perform these exercises first in his workout. He’d want to limit the remaining exercises to 3 sets each or he would be overworking. That’s it! Now let’s get to work and show some real results.

Nutrition

Next let’s look at the diet section. At BevSolutions you’ll find a menu of diet plans to achieve specific goals. We’re going straight to the Gain Muscle and Lose Fat section. There are actually two relevant plans, one is for you if you weigh 185 or more, the other if your weight is less than 185. We’re going to illustrate the “under 185lbs” plan here. But, if you weigh 185 or greater, no problem, just check out BevSolutions and you’ll find your “over 185lbs” plan there. Before we go further we want to make sure you understand that a consummate nutrition plan is all important to your success at building muscle while losing fat.

 

 

Your Gain Muscle and Lose Fat Diet

Now that you have the supplies you need to get started, let’s take a look at your Gain Muscle and Lose Fat Plan (up to 185lbs). If you are not used to a structured eating plan like this, it may be difficult at the start. It will also seem like a lot of food at first, especially at breakfast (Meal #1). Soon you’ll be looking forward to your next meal. It is ok to ease yourself into the full plan over a week or two. One of the keys is preparedness. We urge you to prepare what you can ahead of time.

Meal 1
1 whole egg + 3 egg whites, 5oz lean meat, ½ cup oatmeal (before cooking)

Scramble 1 whole egg and 3 whites (or 1 egg and 1/3 cup of liquid egg whites) together in a skillet. It’s ok to use Pam or a teaspoon of butter. One of the best ways to cook the lean meat (usually lean ground beef or ground turkey) is to weigh it out crumble it and cook it in a skillet. When it’s done, drain any excess fat, add your eggs and scramble it all together. Alternatively, just make your lean meat into a patty and cook it like a hamburger.

We recommend 1-Minute Oats, use ½ cup oats, 1 cup water, and a pinch of salt. Mix it together in a microwave safe bowl and cook it for 1 minute and 45 seconds. The best timesaver for this meal is to cook your lean meat ahead of time and store it in 5oz ready to microwave portions.

Meal 2
Protein Drink: 2 Scoops Ultimate Muscle Protein, 2 tbsp healthy fat (almond butter, flax oil, olive oil) or 2 tbsp heavy whipping cream, add enough water to make a shake or pudding the consistency you desire. It’s important to add the fat here. We favor almond butter or heavy whipping cream because it makes the best tasting protein out there, taste even better. Our favorite shake recipe is to add 4-6 ice cubes to a blender, add water to the 15oz mark and then add 1oz whipping cream or 2 tbsp almond butter. Then put in 2 scoops UMP and blend until the ice is liquefied. (You can do this in advance and take to work in a Thermos or put it in the fridge at work.)

Meal 3
8oz lean meat, 6oz sweet potato or 2/3 cup cooked brown rice, 2 cups vegetables (broccoli, etc.) and/or salad with 2 tbsp Newman’s Own vinegar and oil dressing (or Balsamic)

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

Notice that at this meal we cut out any starchy carbs, so the last time you had carbs was at lunch. This is one of the secrets to being able to add muscle, but still cut fat.

Meal Frequency

As you can see you’ll be eating small meals spread about 3 hours apart. This is important to your success in building muscle and losing fat. You don’t have to sit down at the table and eat a meal, but you must take in the proper amount of nutrients. Plan ahead. If you’re going to be in meetings or running errands all day, make a couple of shakes the night before.

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 calories in the liquids you drink, juices and regular soft drinks will sabotage your progress. Limit your beverages to water, coffee, unsweetened 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.

 

Your Grocery Shopping List

Before starting the diet you’ll be using to build muscle and lose fat, you’ll need to go to the grocery and pick up the foods you need. (This list is also available in the Nutrition section of BevSolutions.) Here’s what you’ll need for the first couple of weeks.

  • 1 carton of liquid egg whites
  • 1 carton eggs
  • 1 small carton of Heavy Whipping Cream
  • One container of Almond Butter (usually found in the Natural Health Foods section of your store)
  • One container Quaker 1 minute Oatmeal
  • Skinless chicken breasts
  • Fresh or frozen fish or tuna cans (packed in water)
  • Lean ground beef or turkey breast
  • 2 bags of salad (or fresh greens for salads)
  • Fresh or frozen vegetables of your choice
  • Newman’s Own Vinegar and Oil (or Balsamic Vinaigrette)
  • 4 bags of Uncle Ben’s Ready Rice (brown rice or whole grain wild rice are the best choices)
  • 2 twelve-packs of bottled water

Supplements

If you are a raw beginner we’d suggest UMP and Fit Tabs to start. These two supplements will help you get the protein you need to make maximum gains and fill in any nutritional gaps that might limit your progress.

It’s for the “man in the middle” and the advanced man where supplements be-come almost crucial. We have seen time and time again where the “man in the middle” was stuck, maybe taking an inferior supplement or “supplement of the month”, and then gained more in the next 3 weeks on a targeted, quality supplement program than he had in the previous year (or more)!

You’ll find an entire Supplement section at our BevSolutions website, our Supple-ment Recommendation Chart is also an invaluable resource for finding just what you need for your particular goal. But here, we are going to spell it out for you. If you are “the man in the middle”, we are going to pull no punches and tell you just what you need to start making progress again.

We list them as Essential, Advanced, Comprehensive, and Maximum on the Supplement Recommendation Chart and in our BevSolutions. We do this to help you prioritize according to your budget. Be sure to check them out when you can, however to make it simple, we are just going to show you exactly what you need here.

1. Start with two containers of UMP. Vanilla and Chocolate are the most popular, so if you are new to UMP, start with one of each. We recommend a UMP plus healthy fat shake at Meals 2 and 4. If you can’t do a blender shake it’s always fine and very convenient to have a 2 scoop UMP shake and eat about 9 almonds, walnuts or cashews.

2. Creatine Select will blast you out of a sticking point faster than anything we know. If you’ve tried Creatine before with little results, it’s still a good idea to try it one more time with Beverly’s Creatine Select. Start with a 5 day loading phase taking 1 scoop 4 times daily; after that take 1 scoop daily before you work out or with a meal. (Remember, Beverly guarantees all of our products, so if it doesn’t work, you can return an empty jar for a full refund.) We had to write that but we hope it doesn’t take away from how much we believe this product can do for you – especially if you’re the “man in the middle”.

These two supplements, UMP and Creatine Select will add a big boost to your muscle gains. If you are true to the nutrition plan you’ll also be seeing some fat loss. One of the best markers for muscle gain and fat loss is if your weight stays the same on the scale, but your weights (or reps) are going up in the gym.

3. If you are over 35 years of age we highly recommend Quadracarn. This supplement aids in fat burning as well as optimizing your hormonal environment for building muscle. In other words, it helps you utilize your own naturally produced testosterone to build muscle. Take 3 tabs 2 times daily with meals 1 and 5. Add 3 additional tablets on training days with your pre-training meal.

If your budget allows, and you are a guy who doesn’t have any trouble taking a lot of tablets, we are going to tell you about a supplement stack that has been responsible for more muscle gain than any other that we know of.

4. Take 4 Mass Aminos and 4 Ultra 40 liver tablets with each of your meals and shakes (18 -20) tab-lets each throughout the day). Now, you do not see overnight results. Instead you see lasting muscle gains of about a pound every two weeks. They not only work individually, but by completing the amino acid profile of each of your meals, they geometrically increase your potential for muscle growth. If Beverly International has a secret, it’s the Mass and Ultra 40 secret. Have you noticed that no other supplement company manufactures a similar stack. (Shh, don’t tell them!)

You might be asking, “Is there anything else I can take?” We are a little reluctant to say yes, because we know if you are taking UMP, Creatine Select, Quadracarn, Mass and Ultra 40 that you are really covering all your bases, but for general health and to make sure you are getting all the micronutrients needed to build muscle you should include the Super Pak.

Finally, Muscle Synergy and Glutamine Select can also help. If you are 40 or older, or have historically had a hard time adding muscle, we definitely recommend Muscle Synergy. If you want to try Muscle Synergy, you’ll see faster results if you load with Creatine Select first.

If you are very active at work, participate in sports, like to run or do a lot of cardio, Glutamine Select can save the day. It is a wonder for recovery.

There you have it. Follow this three phase plan and monitor your progress. The scale is not the end all, be all tool to monitor fat loss. In fact, we hope that your weight on the scale doesn’t change that much at all. Think of it this way, if you can lose 5lbs of bodyfat and gain 5lbs of muscle the scale weight doesn’t change at all, but the way you look in the mirror certainly has. This would be a +10 in body recomposition.

SPECIAL REPORT: GAIN MUSCLE AND LOSE FAT AT THE SAME TIME!

SPECIAL REPORT: GAIN MUSCLE AND LOSE FAT AT THE SAME TIME!

In this issue, we are sharing Beverly International’s best Gain Muscle while Losing Fat nutrition program. This is our proven 50% protein - 20% carbs - 30% fat nutrition system. You are welcome to share it with your gym mates, clients, and anyone else whose primary goal is to add muscle while at the same time losing body fat.

This report is comprised of four sections:

  1. Goals and Strategy
  2. Basics
  3. Male Gain Muscle - Lose Fat Plan
  4. Female Lose Fat – Gain Lean Muscle Plan

Beverly’s Gain Muscle – Lose Fat Nutrition Program – Goals & Strategy

Goal: The goal of this program is to improve your body composition. That means you are going to improve your muscle-to-fat ratio.

Beverly’s 50-20-30 nutrition system helps you maintain and gain lean muscle while you reduce fat at the same time. We call this your net body composition change
(NBCC).

Strategy: The key to gaining muscular size and density while losing excess fat is through a specialized nutrition program with an emphasis on the correct ratio of protein, carbohydrates, and fat.

  • However, the correct ratio is not enough. You must also eat the right protein, carbohydrate, and fat types.
  • This area is where many (who know something about nutrition) go wrong. They eat the correct ratios but the wrong foods.
  • Another area where things can go wrong is your choice of supplements.
  • In this program, we will stick to a proven, time-tested supplement formula.
  • We’ll give you some prioritized options to stay within your budgetary boundaries, but we won’t recommend what’s cheapest; instead, we’ll recommend the supplements that will give you the most value in terms of results.
  • The most important measure of this program is not the total amount of lean muscle you gain (for this, you’d use our off-season bodybuilding nutrition program) or how many total pounds of fat you lose. Your net body composition change (NBCC) is what counts.
  • Your NBCC is calculated by adding together the pounds of lean mass you gain and the pounds of fat you lose.
  • If you gain four pounds of lean mass and lose five pounds of fat, your net body composition change is nine pounds. (And that will make a tremendous improvement in your physique.).
  • The recommended supplement program will improve your results in NBCC by another 30%.
  • You should set a realistic goal for your NBCC over the next six weeks to three months that you will be on this program. One-half to one pound NBCC per week is excellent progress.

Gain Muscle – Lose Fat Basics

You have to take a disciplined approach and consistently eat the right combination of nutrients and the right types of nutrients to add quality muscle and improve your body composition as you slowly reduce your body fat percentage. Your nutrition regimen should consist of three basic food types (macronutrients) in the following proportions.

PROTEIN

Your total diet (including supplements) will consist of approximately 50% proteins.

  • Best protein sources for building quality muscle while cutting your bodyfat percentage are lean beef (90% or leaner), salmon, turkey breast, chicken breast, egg whites, fish, whole eggs, and lean pork.
  • The best protein supplements are UMP and Muscle Provider.
  • Mass Amino Acid tablets and Ultra 40 Beef Liver are invaluable to make sure that you utilize the protein you eat, and they provide additional amino acids you need to build muscle.

COMPLEX CARBOHYDRATES

Complex carbohydrates comprise about 20% of your nutritional intake.

  • Best sources of complex carbohydrates for gaining lean muscle while losing fat are oatmeal, brown rice, sweet potatoes, and all variations of beans.
  • Low-carb vegetables include salads, broccoli, cauliflower, spinach, green beans, and just about any other green or yellow vegetable.
  • Low-carb fruits are blueberries, cantaloupe, grapefruit, peaches, and strawberries.

FATS

Dietary fats should make up 30% of your caloric intake.

  • For best gains on this plan, you should really pay attention to getting the right amount and right kinds of dietary fats. The best sources are olive oil, coconut oil, flax oil, sunflower oil, safflower oil, almond butter, almonds, walnuts, and heavy cream.
  • You should also take an essential fatty acid supplement like Beverly’s EFA Gold, which contains a synergistic combination of EFA’s from 3 naturally concentrated sources: fish, organic flaxseed, and borage oil.

Free Foods

You can eat any of the following at any time without jeopardizing your results: Calorie-free drinks, sugar-free gum, sugar-free Jell-O, cinnamon, Splenda, Equal, seasonings, mustard, vinegar,
hot sauce, salt, and pepper.

Free Meals

Remember that this program is designed to add maximum muscular size while reducing fat. The only time that a “free meal” is acceptable is if you have a special occasion like a birthday, wedding, holiday meal, etc.

Beverages

Make sure that you drink plenty of water. If you are dehydrated, you will not burn fat, and you can’t build muscle. Water is necessary in every metabolic process. You should drink at least 96 ounces each day.

Other acceptable beverages are unsweetened tea and coffee; diet drinks like Crystal Light, diet-flavored waters, and diet sodas. Regular fruit juice and milk have large amounts of naturally occurring sugar, and although they may be good foods, they may also result in fat accumulation, so they are not part of this nutritional program.

“50-20-30 Gain Muscle – Lose Fat” Nutrition Plan for Men

Here is a typical meal plan based on six meals. Adjust portions or add or decrease a meal as needed to maintain progress. If you weigh less than 180 lbs or if fat loss is your primary goal, eat just five meals.

SUPPLEMENTS FOR THE “GAIN MUSCLE – LOSE FAT” NUTRITION PLAN FOR MEN

Essential: UMP (Ultimate Muscle Protein), Super Pak, Quadracarn

Next Steps: Creatine Select

Stack: Mass Aminos (or Density if fat loss is your most important goal), Ultra 40

Additives: Glutamine Select, Muscle Synergy, EFA Gold

Breakfast (recommended): two whole eggs, four egg whites, five ounces lean beef, one-half cup oatmeal.

[Option B (if you don’t like eggs): eight ounces lean beef, one-half cup oatmeal.}

[Option C (if you want to drink a protein shake for breakfast): two scoops UMP, one-half cup liquid egg whites or egg beaters, one-third cup oatmeal, and one-third cup frozen blueberries or three frozen strawberries.]

Mid-Morning Meal: Protein Drink with two scoops of UMP, two tablespoons of a healthy fat source (olive oil, flax oil, almond butter), or heavy cream. – Optional: one serving low carb fruit.

[Option B: one can tuna (water packed), one cup cottage cheese, and one-half cup pineapple (unsweetened) or one-half cantaloupe.]

[Option C: 8oz lean beef, one small apple.]

Lunch: eight ounces chicken breast, two-thirds cup brown rice, green salad with oil, and vinegar dressing.

[Option B: eight ounces lean beef, five ounces sweet potato, two cups low carb vegetables.]

Mid Afternoon Meal: Tuna or chicken salad - two cans tuna (water packed) or eight ounces chicken breast, two tablespoons mayonnaise, celery, relish, one-half apple.

[Option B: Protein Drink with two scoops Muscle Provider or UMP, two tablespoons healthy fat source (olive oil, flax oil, almond butter), or heavy cream.]

[Option C: Protein Pudding – put two scoops of UMP into a bowl or Tupperware container, add just enough water to stir into a pudding consistency, then add two tablespoons almond butter or heavy cream.]

Dinner: ten ounces steak, pork loin, chicken, turkey, or fish; two cups low low-carb vegetables; green salad with four tablespoons oil and vinegar dressing.

[Option B: ten ounces salmon, two cups low-carb vegetables]

Before bed: Protein pudding – mix two scoops UMP in a bowl with just enough water to make a pudding texture. Add two tablespoons of almond butter, walnuts, or heavy cream.

[Option B: six egg whites, five ounces chicken breast, one serving low carbohydrate vegetable or fruit.]

“50-20-30 Lose Fat – Gain Lean Muscle” Nutrition Plan for Women

Here is a typical meal plan based on five meals with an optional “before bed” snack. Adjust portions or add or decrease a meal as needed to maintain progress.

SUPPLEMENTS FOR THE “GAIN MUSCLE – LOSE FAT” NUTRITION PLAN FOR WOMEN

Essential: UMP (Ultimate Muscle Protein), Lean Out, Muscularity

Next Steps: Glutamine Select, 7-Keto MuscLean

Stack: Density, Energy Reserve

Additives: GH Factor, Fit Tabs, EFA Gold

Breakfast (recommended): one whole egg, three egg whites, three ounces turkey breast, one-half cup oatmeal. (Don’t forget you can add cinnamon and Splenda to your oatmeal.)

[Option B (if you want to drink a protein shake for breakfast): one scoop UMP; one-third cup liquid egg whites or egg beaters; one-fourth cup oatmeal or one-third cup frozen blueberries and three frozen strawberries.]

Mid-Morning Meal: Protein Drink with one or two scoops UMP, one tablespoon healthy fat source (olive oil, flax oil, almond butter), or heavy cream. – Optional: one serving low carb fruit.

[Option B: one can tuna (water packed), one-half cup cottage cheese, and one-fourth cup pineapple (unsweetened) or one-fourth cantaloupe.]

Lunch: five ounces chicken breast or lean beef, one-half cup cooked brown rice, green salad with two tablespoons oil and vinegar dressing.

[Option B: Tuna salad - one can tuna (water packed), one tablespoon mayonnaise, celery, relish, one-half apple.]

Mid Afternoon Meal: Protein Drink with one or two scoops Muscle Provider or UMP, one tablespoon healthy fat source (olive oil, flax oil, almond butter), or heavy cream.

[Option B: Protein Pudding – put one or two scoops of UMP into a bowl or Tupperware container, add just enough water to stir into a pudding consistency, then add one tablespoon almond butter or heavy cream.]

Dinner: five ounces steak, pork loin, chicken, turkey, or fish; two cups low low-carb vegetables; green salad with two tablespoons oil and vinegar dressing.

[Option B: five ounces salmon, two cups low-carb vegetables, green salad with two tablespoons oil and vinegar dressing.]

Optional “Before Bed” snack: Protein pudding – mix one scoop UMP in a bowl with just enough water to make a pudding texture. Add one tablespoon almond butter or walnuts.

[Option B: six egg whites, one serving low carbohydrate vegetable or fruit.]

THE ULTIMATE MUSCLE WORKOUT! PHASE 2

THE ULTIMATE MUSCLE WORKOUT! PHASE 2

EXTENDED ANABOLISM - MUSCLE & CUTS AT THE SAME TIME!

 

Man (and woman) are a mammalian species. Unfortunately, science has shown that we as a species are the slowest maturing, slowest growing of all mammals. While slow to develop, what we develop is not slow, perhaps a paean to our very long evolutionary period, leading to such extreme adaptation intelligence. Dogs evolved quickly and are rough and tough but not too smart. They reach maturity at 18 months, but man takes 18 years!

For a bodybuilder past maturity, past age 18, to try and add muscle, this becomes a very testy proposition. Once more, trying to add muscle mass at the SAME time you try to add ripped cuts and definition is even a testier test!

Bodybuilders fight physiological logic right down the line. That being said, it is possible to increase muscle size and cuts simultaneously without having to use nutrient-partitioning drugs such as steroids, which certainly make the job easier (if not more health-impacting).

PHASE 2 - ADDING MUSCLE AND DEFINITION

Adding muscle and definition is what this phase of our Ultimate Muscle Workout is all about.

Why do you grow so much in size and strength from age 12 to age 18? Well, because you are major-league anabolic during that period, with massive rushes of natural testosterone and growth hormone flooding your system. The trick is to keep any anabolic phase ongoing as long as possible.

Luckily, you can continue adding muscle size and power, and with the proper nutrition program and a few tweaks to your training program; you can decrease your body fat and carve in deep definition right along!

In the second phase of your Ultimate Muscle Workout, you will continue with power movements, add a few more refinement exercises to increase your muscularity, and use UMP (Ultimate Muscle Protein) for dual action results for added muscle and less body fat.

Continual progress is the critical factor in training for additional muscle size with cuts. This includes using heavier weights, increasing reps with the same weight, or reducing rest periods between sets. Another more subtle form of progression is “try something new.” Try a different exercise or use a rep scheme that you have never used before. Here is a workout that includes different rep schemes and some seldom-used but very effective exercises for adding Muscle and Definition over the next 6-12 weeks. You’ll use a 3-day split – 2 days on and 1 off.

Day 1: Chest / Shoulders
(Workout 1)

Day 2: Triceps / Legs
(Workout 2)

Day 3: Rest

Day 4: Back / Biceps
(Workout 3)

Day 5: Chest / Shoulders
(Workout 1)

Day 6: Rest

Day 7: Triceps / Legs
(Workout 2)

Day 8: Back / Biceps
(Workout 3)

Day 9: Rest

Day 10: Start over

WORKOUT 1: CHEST AND SHOULDERS
(All sets listed are work sets)

Bench Press 4x5-6
Incline DB Press 3x7-11
2 DB Bent-arm Pullover, Press, and Flye* 3x6-8
Clean and Press* 3x5-6
Lying 1 DB Lateral Raise* 3x10-12
Bent Over Rear Delt Row 3x8-12

 

* 2 DB Bent arm Pullover, Press, and Flye
The third exercise on the list, 2 DB Bent-arm Pullover, Press, and Flye, is a compound exercise that will hit your chest from three angles. Lie on a flat or decline bench with a medium-weight dumbbell in each hand, palms facing at chest level. (Start very light until you master the exercise performance.) Take a deep breath and lower the weights past your face and behind your head. Then pull the dumbbells back over to the starting position. Then, do a dumbbell press (palms still facing). Now lower them to the side in an arc as a bent-arm flye, and return in an arc to arm’s length. Finally, lower the weights to the original starting position for the pullover. The whole series, pullover, press, and flye, are one compound rep! Do 6-8 such compound reps.

* Clean and Press
The Clean and Press will give a new meaning to the term "hard work.” Start each rep standing with the barbell on the floor. You power clean the bar from the floor to your chest and press it. Return to the floor and do it again. Each clean and press counts as one rep; repeat for 5-6 reps. Rest for about 3 minutes, then repeat until you complete 3 sets of 5-6 reps. Add weight whenever you can get 6 reps on all 3 sets.

* Lying 1 DB Lateral Raise
Lying 1 DB Lateral Raise was a favorite of Arnold. Lie on your left side on a bench with your right arm holding a dumbbell. With your arm slightly bent, raise the dumbbell in an arc until it is vertical above your shoulder. Lower and repeat for 3 sets of 10-12 reps with each arm.

 

WORKOUT 2: LEGS/TRICEPS
(All sets listed are work sets)

Squat 4x6
Hack Squat or Sissy Squat 3x12-15
Leg Press (feet very wide) 3x7-11
Straight Leg Deadlift superset w/ Leg Curl 3x10
Standing EZ Bar French Press 3x7-11
Lying 1 DB Triceps Extension 3x7-11
Right arm to left shoulder while lying, a favorite of Steve Reeves.
Straight-arm Triceps Raise 2x12-15
Here's what you do. Hold a barbell at arm’s length behind your rear end with palms facing backward (like an old school hack squat), then keeping arms straight, raise the bar backwards, getting a massive cramp in the triceps.

WORKOUT 3: BACK/BICEPS
Wide Grip Chin or Pulldown 3x7-11
T Bar, Cable or BB Row 5x6, superset w/ DB row 5x8
Lying DB Curl 3x6-8
Lie flat on a bench or a very low incline – one of Reg Park’s favorites – look him up.
Seated BB Curl 3x7-11
Start seated at the end of a bench with the bar laying on thighs - curl to neck and lower back to thighs – your arms will not straighten completely out.
Lat Machine Curl 3x7-11
Lay on a bench facing up with your face under the bar. Get someone to hand you the bar, and then with upper arms perpendicular to the floor, curl the bar to the bridge of your nose.

Abs, calves, and cardio are up to you. 2 days of cardio, abs, and calves.

 

Meal #1:
2 whole eggs, 4 egg whites, 5oz lean beef,
½ cup oatmeal before cooking
1 Super Pak, 5 Density, 6 Ultra 40,
3 EFA Gold, 3 Quadracarn

Meal #2:
Protein Shake: 2 scoops UMP (Vanilla or Angel Food Cake flavor), 4 frozen strawberries,
16 oz water

Meal #3:
10oz chicken (weighed before cooking),
6oz sweet potato, 2 cups green vegetables
5 Density, 6 Ultra 40

Meal #4:
Protein Shake: 2 scoops UMP (Chocolate or Rocky Road flavor), 1 tbsp almond butter,
16 oz water
3 Quadracarn

Meal #5:
10oz lean beef, 2 cups vegetables (asparagus, broccoli, cauliflower, green beans, spinach, or zucchini)
5 Density, 6 Ultra 40, 3 EFA Gold

Meal #6:
2 scoops UMP (Cookies & Crème flavor), 1 tbsp heavy cream (optional), 4oz water mixed in a bowl as a pudding before bed
3 Quadracarn

ULTIMATE NUTRITION PLAN FOR LEAN MUSCLE SIZE AND CUTS FOR MALES

Nutritional density and high protein quality and quantity are the rule now. Your diet should be 40-50% protein. Meal protein must be eggs, lean beef, cottage cheese, turkey, chicken, and fish.

Beverly's Ultimate Muscle Protein (UMP) is the best (and only scientifically proven) protein supplement to gain lean muscle and carve in cuts simultaneously. Take UMP between meals and before bed.

To achieve maximum nutritional density and improved amino acid utilization from each meal, Density (the 8 Essential Amino Acids) and Ultra 40 (defatted extract of Argentinean beef liver) help enormously and are vital. Work up to 5 Density and 6 Ultra 40 with each food meal.

Remember, we talked about extended anabolism at the beginning of this article? And how hard it is to add muscle mass at the SAME time you try to add ripped cuts and definition? And that once your past age 18, it is almost impossible? Beverly had been looking for a drug-free, natural solution to this problem for years. After extended research, BI developed an entirely new category of dietary supplement, the carnitine analog formula. In a recent study, subjects safely reduced total fat mass (by nearly 4 lbs) and increased total muscle mass (by over 8 lbs). Were the subjects teens or in their twenties? No, this study was performed with 100-year-old subjects! *

For extended anabolism, use Quadracarn three times daily: one serving (3 tablets) with meal one, one serving before training; and one serving with your final meal (or before bed).

Carbohydrate sources should account for 20-30% of your nutritional intake. It’s important that you use only the best, nutrient-rich, low-glycemic carb sources to maintain stable blood sugar. Sweet potatoes, oatmeal, brown rice, red and black beans, green vegetables, and low-carb fruits such as strawberries, cantaloupe, and grapefruit are best.

Although you’ll get good nutrients from the healthy food sources listed above, we recommend a daily Super Pak vitamin/mineral packet.

You should eat 20-30% fat. Much of this will come from your protein sources. However, it is very important to make sure that you also get the essential fatty acids you need. Fish oil and flax oil are excellent sources of healthy fats, but an essential oil blend from Beverly, EFA Gold, is even better. This is a blend of the finest sources of essential fatty acids, including fish oil from cold-water salmon, flax oil, and borage oil.

 

LEAN MUSCLE SIZE & CUTS FOR FEMALES

This training program is perfect for you, too. Here’s how to modify your nutrition plan.

Meal #1:
1 whole egg, 3 egg whites, 3oz turkey breast, ½ cup oatmeal. (Remember you can add cinnamon and Splenda to your oatmeal.)
2 FitTabs, 3 Density, 3 Ultra 40,
3 EFA Gold, 2 Quadracarn
(or 2 Lean Out if under 40)

Meal #2:
Protein Shake: 1 scoop UMP (Vanilla or Angel Food Cake flavor), 4 frozen strawberries, 8 oz water

Meal #3:
5oz chicken (weighed before cooking), ½ cup cooked brown rice, 2 cups green vegetables
3 Density, 3 Ultra 40

Meal #4:
Protein Shake: 1 scoop UMP
(Chocolate or Rocky Road flavor),
1 tbsp almond butter, 8 oz water
2 Quadracarn or 2 Lean Out

Meal #5:
5oz lean beef, chicken, turkey, or fish; 2 cups vegetables (asparagus, broccoli, cauliflower, green beans, spinach, or zucchini), 2 cups green salad with oil and vinegar dressing
2 FitTabs, 3 Density, 3 Ultra 40,
3 EFA Gold

Meal #6:
1 scoop UMP (Cookies & Crème flavor), 1 tbsp heavy cream (optional), 2-3oz water mixed in a bowl as a pudding before bed
2 Quadracarn or 2 Lean Out

 

SUMMARY OF THE ULTIMATE MUSCLE WORKOUT PHASE 2

TRAINING

  • 3-day split, train two days, rest one.
  • The key factor is continued progress, e.g., heavier weights, more reps with the same weight, or reduced rest between sets.
  • New training stimulus, i.e., new exercises or a different rep range.

NUTRITION

  • Eat the best sources of protein, carbs, and fats.
  • Daily intake: 40-50% protein, 20-30% carbs, and 20-30% good fats.
  • Supplements: UMP, Density, Ultra 40 Liver Extract, Quadracarn, Super Pak (or FitTabs), EFA Gold.

*https://www.reuters.com/article/us-carnitine/the-very-old-may-benefit-from-l-carnitine-study-idUSPAR16547620080101

L-carnitine helps cells to produce energy from fat. The highest concentrations of the molecule are found in parts of the body with high energy demands, such as the skeletal muscles and the heart. Overall concentrations of L-carnitine decline as you age.

To determine if supplementation with L-carnitine might improve energy levels in people 100 and older, Malaguarnera’s team randomized 66 male and female centenarians to 2 grams of L-carnitine or placebo daily for six months.

Cholesterol levels fell significantly among the individuals taking the supplement, they report. L-carnitine takers also gained 3.8 kilograms (8.4 pounds) of muscle mass, on average, and lost 1.8 kg (4 pounds) of fat mass. People given L-carnitine were also able to walk 4 meters (13 feet) further during a 6-minute walking test after treatment than those given placebo.

Study participants in the L-carnitine group also reported significant reductions in mental, physical, and overall fatigue, while placebo treatment had no effect on fatigue. The individuals who took the supplement also scored higher on a test of mental function after treatment, while there was no change in the placebo group.

Faith + Fitness = Overcomer

Faith + Fitness = Overcomer

At a Glance: Angela Cucola

Age: 56

Occupation or Education: Nationally Certified Personal Trainer (ACSM, AFFA, NETA) and Owner of Personal Best Fitness Studio.

Family: Husband, 3 daughters, 13 grandchildren (14th on the way!)

Current Residence: Fisherville, KY

Years training: 33

Height: 5'7"

Weight: Off-Season: 140, Contest: 127 (lowest) and 134 (highest - won my pro-card at this weight)

Favorite Bodybuilding or Fitness Meal: One whole egg, two egg whites, one teaspoon olive oil, a handful of spinach, ¼ cup oatmeal, and ¼ cup blueberries.

Favorite Supplements: Chocolate UMP, Provosyn, 7-Keto MuscLean, Lean Out, Glutamine Select, GH Factor, Quadracarn, and ZMA 2000.

What would you recommend to someone who has never used Beverly supplements before? UMP, 7-Keto MuscLean, and Lean Out– I refer all my clients to these as my top three.

Music:Contemporary Christian

Most inspiring book: The Bible and Arnold’s Encyclopedia of Modern Bodybuilding

Hobby or interests outside bodybuilding: Spending every minute of free time with my 13 (soon to be 14) grandchildren; teaching summer art camps for children.

Words to live by: (1) The closest thing you will ever find to the fountain of youth is keeping your muscle! (2) Weight training is the poor man’s plastic surgery!

 

As children, we all have dreams and aspirations for our future. However, life doesn't always go according to plan. For me, though, it turned out even better than I expected. I had always envisioned myself as an art teacher after finishing college. But at a young age, I made decisions that took me down a different path. In 1985, I became a teenage mother and got married. By the time I turned twenty-two, I had three beautiful daughters. As a young mother struggling financially, I had to find alternative ways to support my family while being there for my girls.

One day, I saw an advertisement in the local paper in Mt Washington, KY, for a babysitter needed at a Commit to Be Fit exercise group. I got the job, and when they offered to train anyone interested in becoming an aerobics instructor, it felt natural to jump at the chance. At $7 per class, it was a perfect way to stay fit and make some extra money. That’s when my passion for fitness and helping others started to take root.

In 1991, I landed a job at a local YMCA and began working towards acquiring every fitness certification I could get my hands on. I studied step aerobics, kickboxing, personal training, senior adult fitness, kids' fitness classes, water aerobics, and many more. After obtaining 13 national fitness certifications, I was offered a full-time position in 1997 with insurance and benefits. It was a true blessing and allowed me to build my confidence and feel like a successful provider for my family. I continued to work for the Y in different locations, including Kentucky - Bullitt County and Southwest, as well as North Carolina - Harrison Family YMCA, Rocky Mount, NC, for 21 years. Over time, I was promoted to Assistant Wellness Director, then Wellness Director.

In 1998, my personal life was in shambles, but my fitness career was thriving. During this time, I worked hard and trained rigorously to keep my mind off my struggles. A friend suggested I compete in a bodybuilding competition and introduced me to Beverly International products. I was informed that Beverly International is one of the most trusted brands in the industry. It’s the go-to brand for bodybuilding and fitness enthusiasts and professionals. Even after twenty-five years, I continue to use and recommend them to clients today.

Despite having zero experience, I placed second in Women's Open Bodybuilding in my first show. This fueled my passion for bodybuilding, and I went on to compete in many other NPC shows in KY, NC, OH, and VA, where I also tried my hand at the Figure and Bikini categories that suited my physique better.

At 42 years old, during the peak of my competitive career, my first grandchild was born in Kentucky while I was living in North Carolina. I chose to quit my 21-year career with the Y and move back to Kentucky to be closer to my grandchild. I had no job or immediate plans, but I knew I could support myself as a trainer/gym manager.

The following year as a new grandmother ("Mi-Mi"), I earned my pro-card in figure at the 2010 NPA USA Bodybuilding & Figure Championships in Highland Springs, VA.

In 2011, I decided to open my own gym in Lexington, KY, and focus on building my business rather than competing. After 12 successful years, I opened a smaller studio in Fisherville, KY, in 2019, specializing in personal training and group fitness classes like Kettlebell, Tabata, and Boot Camp. This move allowed me to downsize and sell my gym in Lexington, giving me more quality time with my family. My faith and passion for fitness helped me overcome the toughest challenges in my life. Instead of feeling down and turning to drugs or alcohol, I focused on improving my fitness and helping others do the same. This helped me heal mentally, emotionally, and physically. As I learned more about the fitness industry, I realized I tended to take things to the extreme. I was teaching 17 fitness classes a week and running excessively to cope with stress. I had to learn to back off and find a healthier balance. I also realized that undereating and overtraining don’t achieve the desired results. By making nutrition adjustments and adding complex carbohydrates, adequate protein, and fat, I was able to improve my physique and attain my goals.

As a highly active individual, I constantly strive to improve my physical fitness while juggling multiple responsibilities, such as managing my own business, instructing group fitness classes, coaching clients, and teaching physical education at a local Christian school. In addition, I enjoy spending quality time with my 13 grandchildren. I rely on Beverly supplements to provide the necessary energy and support to keep up with my busy lifestyle. I am confident that without them, I would not be able to maintain my current level of productivity. In the future, if I decide to return to the stage as a "grandma,” I know that Beverly supplements will be an integral part of my preparation.

To me, fitness encompasses more than just my outward appearance. It's a critical aspect of my life, serving as my profession, pastime, interest, stress relief, and even a social outlet. It's incredibly gratifying when my grandsons are eager to learn from me and ask their Mimi to initiate them into a strength-training regimen.

Contest Prep Diet – Maximum Fat Burning Healthy Active Grandma (“Mimi”) Diet
Meal 14oz turkey breast, 1 whole egg, 2 egg whites, ½ grapefruit or 4 strawberries½ cup oatmeal or 1 slice Ezekiel bread, 1 whole egg, 2 egg whites, ½ cup berries or ½ grapefruit
Meal 22 scoops UMP and ½ grapefruit or apple8 almonds, 1 piece of fruit, one scoop UMP
Meal 35oz chicken (weighed before cooking),
2 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc), 1 tablespoon oil and vinegar dressing
1 can tuna or 1 grilled chicken breast or grilled white fish, 2 cups green leafy salad or 1 can green beans, 1 red potato or sweet potato or ½ cup brown rice
Meal 42 scoops UMP and grapefruit or apple2 scoops UMP or Provosyn
Meal 55oz lean meat (chicken breast or turkey breast) or 6oz cod fish, 1 cup
Vegetables
3oz grilled chicken, fish, or lean red meat, 2 cups green leafy vegetables, no carbs at last meal
Meal 6*Monday and Thursday, in place of the 5th meal at the end of the day, ½ cup oatmeal or 2/3 cup of cooked rice, 6 oz sweet potato, 4 oz banana, 1 cup vegetables, 2 tsp butter**can be a small treat – dark chocolate square
Easy UMP Dessert Ideas 
Recipe #1:
1 scoop vanilla UMP with ½ cup Greek yogurt,
2 tablespoons cottage cheese, 2 tablespoons of fat-free cool whip, and ¼ cup blueberries
Recipe #2:
2 scoops chocolate UMP and 1 tablespoon of natural peanut butter or almond butter, add a little bit of water to make a pudding-like consistency

Supplements Schedule

ZMA 2000 - To ensure I get a good night's sleep, I take ZMA 2000 (two) to help me fall and stay asleep at night, especially since I wake up at 4:00 am and am constantly on the go until bedtime. This supplement is essential since I am going through menopause.

7-Keto MuscLean, Lean Out, GH Factor, Quadracarn - Before I teach my early morning group classes (fasted cardio), I take (3) 7-Keto MuscLean, (1) Lean Out, (3) GH Factor, and (3) Quadracarn. The Quadracarn and GH Factor help with recovery and maintaining muscle as I age. I take (2) more Quadracarn before my second meal and (3) GH Factor before bed on an empty stomach. Since I eat my last meal early (around 4/5 pm), this helps me get a good night's rest.

UMP, Provosyn - I rotate between UMP and Provosyn for their great taste and for the protein and iron they provide, which helps keep my energy levels up.

Ultra 40 Beef Liver, Mass Amino Acids - I also take Ultra 40 Liver and (2) Mass Aminos with each meal to fight the effects of muscle loss due to aging.

Glutamine Select - I sip on Glutamine Select during my workouts to help with recovery.

 

Training Schedule

I teach daily classes (noted in parenthesis) in addition to the training below

Day 1 (Monday) Chest, Biceps, Abs
(45-Minute Kettlebell Class)
Standing Cable Flye 3x8-15
Seated Concentration Curls 3x12
Incline Chest Press 3x8-15
Olympic Bar Curls 3x12
Decline Chest Press 3x8-15
Rope Bicep Curls 3x15
Push-Ups 100
Decline Abs 3x20

Day 2 (Tuesday) Legs, Shoulders, Abs
(45-Minute Kickboxing Class)

Day 4 (Thursday) Back, Triceps, Abs
(45-minute Pilates Class)
Wide Grip Pulldown 3x8-20
Rope Pressdown 3x20
High Pull 3x8-15
Rope Triceps Pull Outs 3x15-20
Low Pull 3x8-20
Triceps Dips 3x20
Ab Wheel 3x20

Day 5 (Friday) Legs, Abs
(45-minute Boot Camp Class)
Leg Extension 3x12
Leg Curl 3x12
Cable Kickbacks 3x15-20
Plank 3x1 minute

Day 6 (Saturday)
(60-minute HIIT Training Class)

Day 7 (Sunday) Rest Day
Seated Arnold Press 3x8-20
Walking Kettlebell Lunges 3x60
Lateral Raise 3x12-20
Deadlifts 3x6-12
Reverse Flye 3x12-20
Hip Thrusts 3x10-20
Hanging Abs 3x30

Day 3 (Wednesday)
(45-Minute Tabata Class)

Cardio

I do 45 minutes of cardio, five days per week by teaching classes at my studio (HIIT Training, Kettlebell, Kickboxing, Tabata, etc.)

How Bodybuilding Helped Me Live My American Dream

How Bodybuilding Helped Me Live My American Dream

At a Glance:Taneisha Henline

Age: 30

Occupation: Certified Food Manager; Owner & Operator of Top Shotta Jerk Chicken.

Family: Eli - husband of 8 years, and our pup Ruby

Current Residence: Bloomington, IN

Years training: 3 years total

Height: 5'4"

Weight: Off-Season: 145, Contest: 125

Favorite Fitness Meal: Jerk chicken breast with rice and red beans from my food truck, Top Shotta Jerk Chicken

Favorite Supplement: My all-time favorite supplements are: Lean Out, 7-Keto MuscLean, Glutamine Select, and Creatine Select. UMP flavors I really enjoy are Chocolate, Cookies & Crème, and Graham Cracker.

What would you recommend to someone who has never used Beverly supplements before? I would definitely recommend Lean Out, 7-Keto MuscLean, Glutamine Select, UMP & Mass Amino Acids.

Music: All genres of Jamaican Dancehall and Reggae.

Most inspiring book: The Everyday Guide to Self-Compassion.

Hobby or interests outside bodybuilding: Yoga, mental health advocating, listening to audiobooks, True crime, and everything Star Wars.

Words to live by: "Mens sana in corpore sano" (A sound mind; in a sound body)

 

Growing up in Jamaica was extremely hard for me; I survived poverty, sexual abuse, death of friends and loved ones. So as one can imagine, I had too many issues to deal with, so I never really thought of working out or the gym. I did have a friend at the time in high school who ran track. I can clearly remember thinking that I'd never want to look that way, i.e., "masculine or muscular," because, unfortunately, my culture is one where a woman's body is considered more attractive if she has a thicker body type and not "manly" as we say back home.

As an adult, however, I then wanted to join a gym, but it was just too expensive; after all, I was surviving financially on $70 USD every two weeks, and that was hardly enough to feed myself, so at that time, a gym membership was unattainable.

Fast forward some years, and I'm working as a receptionist at a small resort in my hometown, and in walks Eli Henline; I didn't know it then, but when he saw me, he told his friends he was going to marry me. I would imagine they probably thought that'd be a long shot because not only did he just meet me, I lived in Jamaica, and he lived in Indiana. We spoke while he stayed at the resort, and when he left to return to America, I sent him a Facebook friend request. We talked for a couple of months, and I came for a visit to see how we would connect. We fell in love, got married, and started building a life together.

Eli has always been an avid bodybuilder and a gold club member of Beverly International since 2005 when he did his first Beverly bodybuilding competition. He then competed in three (3) more Beverly shows. Naturally, he introduced me to Beverly International after I expressed in 2020 that I was beginning to feel a bit uncomfortable in my body. I thought it was time to be healthier, especially now that I could afford a gym membership! Also, I thought it could be something else that Eli and I could bond doing together. I started watching The Gladiators and was fascinated by the beautiful black women and their amazing bodies. That planted a thought in my head that maybe one day, I could look like those amazing women. I had wanted to join a gym for years but wasn't ready until 2020.

On March 17, 2020, I started training with the coaching of my husband; I stopped eating out and only ate from my food truck Top Shotta Jerk Chicken because I make my food from scratch; it’s fresh, never frozen, extremely healthy but most importantly; I know what's in every meal! My first day in the gym was perfect; we did legs. I was so excited to start my fitness journey, but sadly, on March 18, 2022, the entire world was shut down due to COVID-19. This would be a major deterrent for many people, but I was undaunted. Therefore, Eli and I decided to go for runs around the neighborhood, continue to eat clean, do bodyweight exercises, and continue to take our Beverly supplements. This kept us on track; once the gym reopened, we got back in and started lifting heavy daily.

I found it struggling at first not to be able to have carbs with every meal, having cheat meals only on Sundays, and not being able to snack 🙂 I am also not an egg or oatmeal person. I solved this by having a UMP shake or bar when needed, especially when working on my food truck or if I needed a quick meal!

For me, the gym is not just a place where I go to pick things up and put them back down 🙂 it has helped me mentally, physically, and emotionally. I lift as a form of self-therapy; it has increased my confidence, self-love and appreciation. For years I dealt with my childhood trauma internally.

I thought I didn't need to speak with a professional because I had it all under control. Sadly though, in April 2022, I reached a breaking point and decided to speak with someone. It was one of the hardest decisions I've ever made, but I’m now happy and proud of myself for making it! I started reading my therapy books and made an everyday effort to work not just on my physical strength but also my mental. I started practicing self-love and compassion; working on my childhood trauma made me realize that I was not living up to my full potential, and it was time to fall back fully in love with myself. I also recognized that I did not have a lot of great moments in my life, and so in March of 2022, I started thinking that maybe I could compete in my first show; I was also being told by my husband and by others, including Ryan Stanton an elite IFBB Pro who trains at the same loyal gym; that I was capable of competing in a show. In May 2022, I answered the call and signed up for my first competition.

Immediately I started doing more in-depth research on bodybuilding, posing, previous competitions, and competitors. I used the Beverly Method to get me to the stage, took a disciplined approach & used it as my blueprint.

Saturday, June 25, 2022, was the big day! At the hotel on the morning of the show, I had a Jamaican Supligen, a milk-based meal supplement nutritional drink used in many Jamaican punch recipes, and a Beverly UMP bar. While backstage, I sipped on Glutamine Select with salt and took small bites of my Beverly goo. My number and name were called, and it was go time! I won all the Figure categories I entered: the Open Novice, Class B, and Overall. I am the 2022 NPC Natural Miss Figure Indiana; I am so happy and proud that I accomplished such success at my first show! Not a lot of people can say they won an overall on their first show.

This was an experience that I will never forget; hearing strangers yell my number was just a tantalizing moment. My family there, especially my husband yelling and cheering for me was so special. I also told myself that I was going to make friends at my show, and I did just that. I'm just elated with how this journey turned out for me. Hard work does pay off, and it also helps to be genetically gifted!

Diet

Not having a solid meal prep plan can be discouraging for one's fitness journey. Luckily, I have a healthy food business, so I'm fortunate to be able to cook most of my meals fresh. You may cut or increase portions as you see fit! Add your carbs where necessary for you. Eating a solid meal first thing in the morning is extremely difficult; I find that I can drink a UMP shake after my workout or eat a UMP bar, and that's just perfect for me. I have a very sensitive tummy which other protein powders only irritate, plus Beverly's UMP is super delicious.

 

Supplements

Every morning before I lift, I take 2 Lean Out and 2 7- Keto MuscLean with a scoop of Glutamine Select. After each of my six meals, I take 2 Lean Out, 2 Mass Aminos, and 2 Ultra 40s with another scoop of Glutamine Select. I will be adding Muscle Synergy back to my supplement list during the off-season as well.

While lifting, I'm constantly sipping on Glutamine Select and Creatine Select. This is the perfect blend for working out on an empty stomach!

Workout

My workout is a 6-day split. I aim for 3-4 sets of 10 reps on each exercise with a drop set on the final set. Here are examples of the exercises I use for my various body parts.

Quads:
Leg Extension
Leg Press
Lunges
Squats

Hammies:
Leg Curls
Squats (wide stance)
Lunges
Leg Press (feet high on platform)

Back & Biceps:
Pullovers
Pullups
DB Curls
Hammer Curls

Chest & Triceps:
Pec Dec
Push-Ups
Triceps Extension
DB Kickbacks

Back & Delts:
Rows
Pulldowns
Face Pulls
Rear Delt Laterals

Abs & Calves:
Seated Crunch Kicks
Leg Raises
Seated Calf Raise
Standing Calf Raise

In Closing

My first contest prep experience was good. I struggled at first with being moody and trying not to let those emotions get the best of me. Sometimes I felt light-headed while working on my food truck and was sleepier than usual. But, I made perseverance an integral part of my mindset and was determined to relish the process. My high school's motto, “Mens sana in corpore sano,” the Latin term for "a sound mind in a sound body," helped me keep my focus. I made sure I had everything taken care of for show day way in advance so I wouldn't be anxious about anything.

Meal Plan

Meal One
1 scoop UMP, 3 strawberries, and 1/3 cup of blueberries

Meal Two
4oz Body by Shotta chicken breast, 1 small apple, half cup rice, red beans, or sweet potato

Meal Three
5oz lean beef, 2 cups vegetables, 2 tbsp olive oil and vinegar

Meal Four (snack)
1 scoop UMP, half cup rice or red beans

Meal Five
4oz lean meat 2 cups vegetables

Meal Six (snack)
1 scoop UMP, 1 tbsp almond butter

Cardio:

I walk for 20 minutes every morning. When preparing for a contest, I add a session after my workout. My favorite cardio forms include HIIT, running, or the elliptical. I would also go for walks in the afternoon! I always listen to my favorite tracks during cardio; this helps me stay in the zone.

GAINING WEIGHT IS EASY

GAINING WEIGHT IS EASY

It takes about 3,500 extra calories to add one pound of body weight. If you take in 1,000 extra (digestible) calories daily, you will gain about two pounds per week.

IT'S AS SIMPLE AS THAT!

 

THINK MASS - You must first decide that you really want to gain, that you will gain, and that nothing will stop you from gaining. Gaining weight must become the most important goal in your life. It doesn't matter that you've tried and failed in the past; this time, you have more information, you know what to do, and it's going to work. LEARN TO RELAX - Worry and stress burn calories. Stop running around worrying about little things that you won't even remember next week. Slow down - take a nap or just lay down for 15 minutes. Curtail your sports activities for a while. After you gain 10 - 15 pounds, you may return to a more normal lifestyle. You must have a tranquil mind.

EAT MASS - You must eat large quantities of food in order to gain weight. Eating four or five meals per day with protein drinks in between is not out of the question. You must face up to the fact that your calorie requirements are higher than others, so you must eat considerably more. Don't believe the often-repeated statement that you can only digest 30 grams of protein per meal. If 30 grams is the limit, there would be no big people around. The bottom line is that you must eat everything in sight. Don't feel guilty that you ate a Big Mac for lunch.

What is wrong here is that you didn't eat two or three of them! Don't go overboard on fats, but don't make the mistake of trying to eliminate them either. Tom Platz and Arnold Schwarzenegger recommend eating plenty of fats to gain weight.

TRAIN MASS - Your training program should be built around a three-day per week program emphasizing the basics. Here is a routine that I have had considerable success with. Be sure that each exercise is performed correctly. You should use explosive-type movements to increase your size and strength. There will be plenty of time later for split routines and cutting programs. Right now, we're adding mass.

EXERCISE ROUTINE

Add 5-10 lbs each set, then reduce on the last set. Do this workout 3 days per week.

Bent Leg Deadlift 2x15
Squat or Leg Press 10-8-6-20
Bench Press 10-8-6-15
Row or Lat Pulldown 10-8-6-15
Shoulder Press 10-8-6-15
Curl 10-8-6-15
Dips or Tri Extension 10-8-6-15
Abs 3x15

NUTRITIONAL PROGRAM

Now, I'm going to give you some general guidelines on eating to gain mass, but really, it's a matter of consistently eating a little more than you usually do, no matter how much you’re used to eating, then adding 2-3 high-calorie drinks to your daily routine. Don't be afraid to eat plenty of whole eggs, milk, and red meat. These are probably the best mass-building foods available. By plenty, I mean up to a dozen eggs, a gallon of milk, and a pound of meat. I know this is a lot, and if you can't eat this much at first, don't worry; that's where the weight-gaining drinks come in. Here's a sample diet. Make substit

Meal One
A large bowl of cereal with raisins, glass of juice

Meal Two
4 eggs (more if possible), 2 English muffins with jelly, 2 glasses of milk

Meal Three
Protein drink (at right)

Meal Four
1/2 - 1lb lean beef, 4oz. macaroni, spaghetti, rice, or potato, 2 glasses of milkutions where necessary.

Meal Five
Protein drink (at right)

Meal Six
2 peanut butter sandwiches, 2 glasses of milk

You can add all the fruits, salads, and vegetables that you like.

SUPPLEMENT PROGRAM

The final kicker to tie all this together is the supplement program, which should include two (2) drinks daily of MASS MAKER ULTRA, nine (9) ULTRA 40 beef liver tablets, and a SUPER PAK vitamin/mineral supplement.
Take your SUPER PAK vitamin/mineral supplement with meal #1. Take three (3) ULTRA 40 with each meal #2,4,6. Drink two (2) Protein Drinks daily (Meals #3 and #5).

 

PROTEIN DRINK

Mix in a blender:

  • 12 oz vitamin D milk
  • 2 scoops Mass Maker Ultra weight gain powder
  • 1 banana
  • 8 ice cubes

 

THINK MASS
EAT MASS
TRAIN MASS

Print up a sign with this maxim and look at it every day. You will be successful!

 

Over 60, Overall Winner Ms. Alabama Gulf Coast Figure

Over 60, Overall Winner Ms. Alabama Gulf Coast Figure

At a Glance: Brinda deGraaf

Age: 60

Occupation: Brinda's Beauty & Wellness (Owner and operator), Fitness and Health Coach, Certified Personal Trainer, Group Fitness classes (ASFA), Board Certified - Licensed Cosmetologist and Esthetician, Manager of a local fitness center - Jay Fitness Center

Family: Children, Tony (Amanda) and Tyler (Tiffany); Grandchildren (Hunter, Jayden, Taeghan, and Tyson)

Current Residence: Flomaton, Alabama

Years training: 33 years competitively

Height: 5'1"

Weight: Off-Season: 110, Contest: 104

Favorite Fitness Meal: Pan-seared chicken breast, turnip greens, and sweet potato.

Post-workout meal: 1 scoop UMP Vanilla, add 2 tbsp egg whites and 1 tbsp natural peanut butter to make a delicious pudding.

Favorite Supplement: Of course, my very favorite supplement is UMP Chocolate protein. However, I feel that the combination of Density, Quadracarn, and Ultra 40 are the key supplements for me to build muscle and for performance and recovery.

What would you recommend to someone who has never used Beverly supplements before? I would always recommend UMP protein to everyone because it tastes fantastic and is stomach-friendly. For all-natural athletes and hard gainers, I highly recommend Ultra 40 and Creatine Select as muscle-building blocks for your success.

Music: Contemporary Gospel

Most inspiring book: The Bible

Hobby or interests outside bodybuilding: Spending time with my family. Especially watching my Grands play sports.

Words to live by: Philippians 4:13 - I can do all things through Christ who strengthens me. I also have a motto, “Don’t wish for a good body. Work for it!”.

 

Fitness has always been a part of my life! I started competing in agility sports and rope climbing competitions in elementary school. From then on, I participated in organized sports through school. My first job was at the local spa, where I received my first of many fitness certifications. I soon realized
I wanted to pursue a career in health and wellness. A former bodybuilder encouraged me to compete in the 1990 Miss Florida Fitness competition, which I won. This sparked my love for competing.

For me, health and wellness encompass more than simply hitting the gym. Throughout my career, I've gained experience in the medical, fitness, and beauty industries. Today, I run a business focused on beauty and wellness and also manage a local gym. My true passion lies in helping others to become the best version of themselves and enjoy an enhanced quality of life.

Since the start, I have struggled with gaining muscle. As a natural athlete, I experimented with various protein supplements, weight gainers, and extreme meal plans. However, in 2012, my trainer suggested Beverly International products. Slowly,
I incorporated these products into my routine, and in the past ten years, they have helped me achieve my best muscle size and physical shape yet.

My Beverly Supplement Regimen

Over the years, my Beverly regimen has changed. Today, I’m still interested in gaining and retaining muscle even though I’m in my seventh decade (60 years of age.) Science has shown that the average person loses 30% of their muscle mass by age 60. But thanks to Beverly International supplements, I now have even more muscle than I did when I was younger! Here’s my current regimen that has allowed me to gain muscle while others my age are losing it.\

My Daily Supplements

FitTabs: 2 per day – enhances my energy and vitality and helps relieve stress.

Quadracarn: 6 per day – makes it easier to lose fat, preserves muscle, and enhances energy, mood, and cognitive performance.

Density: 6 per day - helps me get much greater results from my diet and workouts by preventing essential amino acid shortages while improving my muscularity and ability to recover.

Ultra 40 Liver: 8 per day – this super-nutritious, old-school bodybuilding secret has produced amazing results for thousands of natural bodybuilders and other athletes, me included.

Fast-Up: 3 per day – brightens my day by boosting energy, alertness and, as a bonus, makes my mind seem clearer.

Multiple Enzyme Complex: 2 per day – as you get older, especially over 40, your stomach may no longer have the resilience it did in your younger years that allowed you to eat and assimilate just about anything on the menu. Multiple Enzyme Complex gives my stomach the helping hand it needs.

Glutamine Select: 1-2 scoops mixed with 12 oz water post-workout - helps prevent muscle soreness so I can bounce back from yesterday’s workout like a boss while preserving muscle size as I age.

Creatine Select: 1 scoop mixed with 6 oz water pre-workout – helps increase muscular strength, stamina, and power and, at age 60, has research based cognitive benefits as well.

UMP (Ultimate Muscle Protein): 2 to 3 scoops per day – first off, UMP tastes nothing like what you’d think a protein shake would taste like; it tastes like a milkshake, even if you don’t mix it with anything other than water to make it taste delicious. Its unique whey and casein ratio helps me build and preserve lean muscle for hours.

Provosyn: 1 scoop first thing each morning – Provosyn makes it easier for hard gainers and even “40 or 60-plusers” to gain and preserve lean muscle size.

 

Meal Plan

First thing every morning: Supps: Provosyn and Density essential amino acids for muscle building.

Meal One
2 whole eggs, 2 cups liquid egg whites, 2 slices Ezekial bread, toasted

Supps: 1 FitTab, 3 Ultra 40 Liver, 2 Quadracarn, 1 Fast-Up, and
1 Multiple Enzyme Complex

Pre-Workout: 1 scoop Creatine Select and 2 Fast-Up capsules
Post-Workout: 1-2 scoops Glutamine Select

Meal Two
3/4 cup dry measure oats, mix in 1/2 scoop UMP protein powder and 1 tbsp natural peanut butter

Meal Three
4oz chicken breast, 4oz green veggies of choice, 1/3 cup Jasmine rice, or 3 oz white or sweet potatoes

Supps: 2 Quadracarn, 2 Density, 2 Ultra 40, 1 Multiple Enzyme Complex

Meal Four
1 pkg Tuna Creations, your choice of flavor, 1 oz Almonds, 1/4 cup Blueberries

Meal Five
4 oz Sirloin steak, 4 oz green veggies of choice

Supps: Density, 2 Quadracarn, , 3 Ultra 40 Liver, 1 FitTab

Meal Six
One Scoop UMP, 2 egg whites, 1 tbsp peanut butter

Beverly International supplements have been an integral part of my daily meal plans and workout routine for many years. These supplements have helped me gain strength and size, which I needed, and have been the key to my victory.

 

Presentation Tips

From my experience, I would say to new athletes who desire to compete, first find a coach that fits your needs and personality because this person will play a huge part in your success. Second, is meal planning, supplementation (I recommend Beverly International), workouts, practice posing, and routine, then, above all else, REST. To achieve your goals and be a successful competitor, you must implement the entire plan to the best of your ability. Finally, remember to stay true to the plan and yourself; you are a winner no matter where your place is on stage.

Contest History
1990-1st Place Miss Florida Fitness (State Fitness Competition)
1992-1st Place Miss Sunshine State (Regional Bodybuilding)
2012-1st Place Masters and Open Bodybuilding and Pro Card (SNBF) 2014-1st Place Pro (SNBF)
2019-1st Place Masters Figure (OCB Emerald Coast Classic)
2020-1st Place Open Class A, 40+ and 50+ (NPC Muscle for Heart) 2021-1st Place Open Class A and 50+ (NPC Riptide Classic)
2023-1st Place Masters 40+, 50+, and Overall (NPC Clash on the Coast) 2023-1st Place Miss Alabama Gulf Coast Figure (NPC Clash on the Coast)

In Closing

I have been a competitive athlete all my life. I have been a runner and played organized sports; however, my love is weightlifting, competitive fitness, and bodybuilding. Throughout my career, I have learned discipline, dedication, and determination. I have learned my self-will and ability as to how far I can push my body and how to love and respect myself as a competitor. Thirty-three years and twenty-two wins, God has been so good to me from beginning to end.

Earning My Bikini Natural Pro Card After 25 Years of Competition

Earning My Bikini Natural Pro Card After 25 Years of Competition

At a Glance: Anett McPhee

Age: 49

Occupation: AFAA Certificate Group Exercise Master Instructor & Personal Trainer, Elite Coach and HIIT Coach at Crunch Fitness, Head Prep Coach at Team Iron Angels

Family: Husband of 27 years, 14-year-old son, and 10-year-old daughter

Current Residence: Riverview, Florida

Years training: 25

Height: 5'1"

Weight: Off-Season: 115-118, Contest: 108

Favorite Fitness Meal: Grilled steak, asparagus, and sweet potato! My favorite post-workout meal is ½ cup of cooked old-fashioned oatmeal with a sprinkle of cinnamon and 1 scoop of Angel Food Cake UMP mixed together!

Favorite Supplements: By far, my favorite supplement is UMP! Angel Food Cake, Chocolate, and Graham Cracker are my favorite flavors. I love to put a tablespoon into my coffee (like creamer)—fantastic taste with no added junk for a beautiful treat, am or pm. During contest prep, I won’t go without Quadracarn! It pushes me through my hardest workouts; I call it my “happy pill”. I love Glutamine Select for recovery and how it helps control cravings.

What would you recommend to someone who has never used Beverly supplements? UMP is the first supplement I recommend to my clientele. It has a fantastic taste, is easy to digest, with no stomach bloating, and keeps you satisfied for hours. There are several great ways to use it. I love making it into pudding, pancakes, and nice rich shakes, or simply mixing it with water.

Music: I love reggaeton and high-energy club music for my workouts!

Most inspiring book: Body for Life by Bill Phillips

Hobby or interests outside bodybuilding: I love the ocean and the beach. It is my happy place. I also love gardening and salsa dancing.

Words to live by: God is great! Never give up!

 

I was born and raised in Budapest, Hungary, and have participated in some form of sports ever since I knew my name. If you asked me what I wanted to be when I grew up, my answer was always to be an Olympian. Today I view being in the best shape possible as my Olympics.

I attended my first fitness competition 25 years ago and fell in love with the experience. Before long, I was training for my first bodybuilding competition. Last year marked my 25th year in competition across many divisions. Two years ago, I took the stage in the Bikini division for the first time. In April of 2021, I finished first in the Master’s Bikini Division during the NPC Klash Championships in Orlando, Florida. This event qualified me for the NPC North American Nationals in Pittsburgh, where I placed 10th in the Master’s Division. I also recently competed in the INBA Elite Physique Championships, earning my Pro Card.

Today I am an Elite Coach, HIIT Coach, and Senior Trainer at Crunch Fitness in Riverview, Florida. As the creator and head prep coach for my competition team, Team Iron Angels, I have guided and mentored many male and female athletes to the stage in several different divisions, including the national level.

Supplements

I have always had an extremely sensitive digestive system and many food allergies. Working with many clients has taught me that many people live with the same issues. I also have a problematic condition and have been battling panic disorder for the past 15 years.

Dealing with these extreme attacks took quite some time to learn to come up with the tools to fight them off without any medications. Before Beverly International, taking supplements would set my attacks off, so I could not stick with any particular supplement specifically for that reason.

After some research, I found that 7-Keto and L-Carnitine have been used to treat anxiety and depression. 7-Keto MuscLean and Quadracarn have truly changed the quality of my life. My overall well-being has improved dramatically.

Here's my complete supplement plan:

Quadracarn: Great clean energy and strength for your workouts. Keeps muscles nice and full for an amazing pump during your workouts.

Glutamine Select: Helps with recovery, controls cravings, and boosts your immune system.

7-Keto MuscLean: Increased energy with no jitters or extreme change in heart rate. I take one capsule early in the morning, one midday, and a third in the early afternoon.

Lean Out: Completely stimulant free! It helps the body convert stored fat into energy, so you lose fat without losing lean muscle.

Joint Care: Promotes joint comfort and mobility.

Ultra 40: Boosts my iron levels.

It hasn't been easy to find high-quality natural supplements that work for me. Beverly supplements have worked for me from the outset fifteen years ago and continue to be a huge game changer for my clients and me.

 

Workout

Monday: Legs and Glutes
Barbell Deadlift 4x12-15
Cable Kickback 4x12-15
Smith Wide Squat 4x12
Leg Extension/Leg Curl Superset 4x12
Walking Lunge/Glute Bridge Superset 4x20

Tuesday: Back and Triceps
Wide-grip Pulldown/Pressdown Superset 4x12
Cable Row/DB Kickback Superset 4x12
Rope High Row/Overhead Cable Ext Superset 4x12

Wednesday: Shoulders and Biceps
Seated DB Press/Seated DB Curl Superset 4x12
DB Laterals/DB Hammer Curl Superset 4x12
Cable Front Raise/Cable Curl Superset 4x12
Rear Delts 4x12
Upright Row 4x12

Thursday: Glutes and Abs
Dumbbell Sumo Squat 4x8-10
Smith Wide Squat 4x8-10
Cable Kickback 4x15-20
Resist Ball Glute Extensions 4x15-20
Outer Thigh Machine 4x10-12
Walking Lunge w/ Leg Kick 4x15

Friday: Chest and Shoulders
Incline Press/Seated DB Lateral Superset 4x10-12
Machine Fly/BB Upright Row Superset 4x12-15
Bosu Ball Pushups/DB Rotator Cuff Superset 4x15- 20
Rear Delt Fly 5x10-15

Saturday: Cardio HIIT Training
Also, work on areas that need improvement and posing practice.

Sunday: REST!

Consistency is key! It’s important to warm up properly. Training is essential, but we cannot forget about rest days for recovery and to be sure to get enough sleep.

Meal Plan

Meal One
½ cup quick Quaker Oats, 4 egg whites, and 1 yolk

Meal Two
(usually pre-workout) 1 scoop UMP and 2 rice cakes (plain or off-season flavored)

Meal Three
3oz protein (chicken breast or 6 egg whites), 4oz sweet potatoes, and 1 cup broccoli

Meal Four (snack)
1 tbsp almond butter and 1–2 rice cakes

Meal Five
3–4 oz protein (chicken, turkey, or egg whites) and 2 cups greens (asparagus or broccoli)

Meal Six (snack)
1 scoop UMP and 2 rice cakes

Every Sunday, I meal prep! When preparing for a contest, I will have every meal ready for the day and take my cooler bag with me wherever I go! And no matter what, I drink one gallon of water every day!

Cardio Schedule

Off-season, 20-30 minutes of cardio a few times a week. I like to mix it up. I love to run! On Saturday mornings at sunrise, I head down to the beach for a nice easy run. Leading up to contest day, I increase my cardio. Another favorite is walking on the treadmill at a 15% elevation and a moderate speed of 3.0 mph.

Presentation Tips

No matter what division you compete in, once you step out on that stage, you must
be prepared to present all that hard work with grace and confidence—practice posing at all times. Record yourself over and over again to get the best perspective of what your presentation looks like. I highly recommend working with a posing coach, especially if this is your first competition. Have fun and take lots of pictures because the experience goes by quickly. Make sure to get feedback from the judges, which will provide valuable information so you may improve for the next show. Remember, you are already a winner for making it through your prep and gracing that stage!

In Closing

I am first and foremost grateful to God for his inspiration and guidance. My life has been so blessed for the past 25+ years as a member of this fitness industry. I have made so many lifetime friendships on this journey. I have learned that everyone has a different WHY, and that is so very important to know your WHY because everyone has their own fitness journey. One must learn, understand, believe, and trust the process, no matter their fitness journey. I am in this for my lifetime, period. This is a lifestyle for me, not a quick fix. One must possess the right smart training plan with no-nonsense supplements and a Beverly International nutrition plan (BeverlyInternational.com/nutrition-solutions). There is always room to learn and grow. Let’s keep going and strive for that NEXT LEVEL!

Footnote

The DHEA metabolite, 3-acetyl-7-oxo-dehydroepiandrosterone, also known as 7-keto DHEA, is a safe, natural, neuroprotective compound which appears to have benefits as a natural antiglucocorticoid and to improve symptoms of depression, anxiety, trauma, and improve memory and cognitive functioning. There are no reported adverse effects or interactions with any other drug. Besides the psychiatric effects described herein, 7-keto DHEA has other reported effects that include enhanced weight loss, enhanced immune functioning, and thermogenesis. Unlike DHEA, 7-keto DHEA has no androgenic activity, as it is not converted to androgen, and because substitution at the 7 position prevents aromatization, it also cannot be converted to estrogen. - https://patents.justia.com/patent/8124598

Look, If You’re Gonna Work Out Anyhow, You Might As Well Make Growing ‘BIG MUSCLE’ Easy. (and the quicker, the better!)

Look, If You’re Gonna Work Out Anyhow, You Might As Well Make Growing ‘BIG MUSCLE’ Easy. (and the quicker, the better!)

 

An easy way to simplify your diet AND see massive leaps in your training results!

Steal a look in the cabinets of bodybuilders and fitness competitors who are serious about their results, and you’ll likely discover they have something in common…UMP is on their shelf. Why? Because UMP isn’t some ordinary, everyday, run-of-the-mill protein powder, it is quite simply the most advanced source of anabolic-boosting, fat-blasting protein ever designed. It creates a muscle-building environment unequaled by any other powder.

A Protein Powder That Will Forever Change Your Bodybuilding Results

When Beverly decided to create the Ultimate Muscle Protein (UMP ) formula, our goal was to create a protein supplement to supercharge the complete muscle-building anabolic and anti-catabolic processes… that is exactly what UMP does. It uses super high amino, proprietary proteins, comprised of only the most pristine select Milk Protein Isolates (highest quality casein and whey protein isolates). By binding these super-aminos synergistically with triple-A whey protein concentrates, UMP gives you the same powerful anabolic nutrients of mother’s milk.

 

It May Sound Amazing, but It Really is True… You Not Only Build Major Muscle, You Also Lose Fat – Simultaneously!

UMP is more than a miracle muscle builder; it’s an astounding, metabolic stimulating blend of top-notch nutrients. It truly lets you custom design your nutritional program so precisely, it literally guarantees you’ll achieve your bodybuilding or fitness goals. You’re not locked into a “one size fits all” serving size; you use the convenient scoop to measure out the exact portion size for your specific dietary need!

Straight Facts on Why You’d Want to Use UMP

  • Easy to use! Incredibly smooth and delicious to the taste!
  • Versatile enough to make delicious pudding, pancakes, and even crepes.
    (See recipes BELOW).
  • Delivers an optimal macronutrient blend;
    if you must miss a meal, it won’t be a big deal.
  • Maximizes your results from intense exercise
  • Increases protein synthesis in post-trained Type II muscle fibers.
  • Increases your lean body mass and slashes that annoying fat.

Try and Enjoy These Delicious and Easy UMP Recipes

If we have learned anything over the years, it is that very few people like to follow a diet that is EXACTLY the same every day. Those of us who have made fitness and bodybuilding a way of life have found some clever ways to stay on our diets while satisfying our cravings. Below are some UMP recipes you can use on a regular basis. Enjoy!

UMP CREPES

Mix in blender 3 scoops UMP, 1-2 whole eggs, 5 egg whites, (1 tbsp cream optional), 8oz water (vary water to the consistency you want).

Spray oil in a non-stick skillet and heat to medium heat. Pour the mixture into your skillet and cook as you would thin pancakes - one crepe at a time. Serve as is or with no-sugar-added jelly or preserves or no-sugar-added syrup. Makes 4 - 6 crepes. (Approximately 85 grams protein, 15 grams carbohydrate, 15 grams fat)

Note: You can refrigerate the unused crepes and eat them as a snack anytime.

NUT BUTTER - MOCHA PUDDING

2 scoops of your favorite UMP, 1 tsp natural peanut butter or almond butter, approximately ¼ cup of fresh hot coffee, 2 tbsp Fat-Free Cool Whip (optional)

Mix the first three ingredients in a small bowl or coffee cup. You will need to adjust the amount of coffee depending on your desired consistency. Top with Fat-Free Cool Whip as you eat. WOW!

CHOCOLATE PEANUT BUTTER SUPREME SHAKE

Mix 2 - 3 scoops of UMP Chocolate in a blender, 4 ice cubes, 1 tbsp heavy whipping cream, 1 tbsp peanut butter, and 12-16oz water… Mix and Enjoy!

UMP CAKE
2 scoops UMP (try the Angel Food Cake), a little bit of water or coffee (try 1/8 cup to start), 2 tbsp Fat-Free Cool Whip.

Mix UMP with water or coffee in a small microwaveable bowl until the powder is moist and makes a very thick batter. Microwave for about 40 seconds until the ‘cake’ rises. Top with Cool Whip as you eat.

Be sure not to overcook it, though, or you’ll end up with a really hard cake.

OLD SCHOOL ANABOLIC MEAL REPLACEMENT

Mix UMP with heavy whipping cream and water. This is the same type of anabolic meal replacement used by Rheo Blair and Vince Gironda for drug-free gains during the “Golden Days of Bodybuilding.”

Bodyweight

90 - 115

115 - 165

165 – 225

Amount UMP

1 scoop in 6 - 8 oz water and 2 tbsp heavy whipping cream

2 scoops in 12-oz water and 4 tbsp whipping cream

3 scoops in 18-oz water and 6 tbsp whipping cream

For added weight gain, substitute milk in place of water in the above recipes. If you are worried about too much saturated fat, substitute 1 tbsp sunflower, safflower, or olive oil for each 2 tbsp of heavy whipping cream in the recipes above.

BELGIUM BODY MUSCLE WAFFLES

Talk about a craving killer! If you replaced these waffles with those at a nice brunch restaurant people would never know.

2 scoops UMP (any flavor), 5 egg whites or 3 servings (4 oz) liquid egg whites, and enough water to make batter consistency.
Mix all ingredients to a batter consistency. Place in a waffle maker for 2-4 minutes. Top with low-cal syrup and butter or a butter substitute to make it extra yummy.

If you don't have a waffle maker, make pancakes. They are fantastic too! Just add a bit more water. If you want these waffles to raise more, add ½ cup of low-fat Bisquik, depending on your goals.

 

UMP Tastes Great and Is Extremely Versatile

I needed a top-of-the-line multi-species protein supplement to augment my bodybuilding nutrition. After reading and hearing from others about Beverly’s sterling reputation for making superior proteins, I had
to give UMP a try. It tastes great and is highly versatile. Beverly supplements don’t come cheap, but I have learned that you do get what you pay for. You guys are great. I love UMP, Ultra 40, Mass Aminos, Muscle Provider, and Muscle Synergy. Keep up the excellent work. -Tim R

Beverly International Products Give You Consistent Conditioning

Your products and service are excellent. UMP is the best-tasting protein powder I have ever used. I saw consistent conditioning in the Beverly athletes who came in for competition, and that was what I wanted. Initially, I felt the price was more than I wanted to pay; but after trying the products, they are well worth the money: the best products and excellent customer service. The Beverly staff makes you feel like one of the family. -Tommy H

I Got A Smaller Waistline And Tighter Sleeves!
After reading so many good things about Beverly’s UMP product, I decided to try it. I opened the container and was surprised by the aroma that UMP had. It smelled great and didn’t have that pungent smell that almost knocks you over, like so many other proteins on the market.

Next was the taste test…WOW!!!! This was the best-tasting stuff I have ever had. Well, 2 containers later, goals that were never attainable in my dreams before have become a reality. I am up to 185 lbs now; I never thought I could even get to 180. I am there now, and I want even more. Between the product’s taste, the way it mixes, and cost-benefit value, plus the sleeves of my shirts getting tighter and my waistline getting smaller, I’m a Beverly team member for life. -Patrick C

The Inches Just Seem To Melt Off!
Beverly has the best protein powder around. You can make it into a shake or pudding, add it to oatmeal, or even cook with it. When I run out, I panic. There is just no comparison! Great service, great products, and good friends, that = success. When I travel, I take my UMP along and have a meal! I love the taste and the convenience! And the inches seem to melt off! -Sandra W

More Progress in the Last Year than in the Past 6 Years before!
UMP turned out to be much more than I had hoped for because I didn’t expect it to taste so delicious. The nutrient blend in this product seems to be perfect for building muscle and losing fat at the same time. Beverly’s biggest appeal is no marketing hype... just products that work. I have made more progress using Beverly in the last year than in the past 6 years! -Dave H

A Nutrition Store Owner Recommended UMP Over All the Others
The owner of the Nutri-Sport, where I was shopping for protein and meal replacements, said I should try UMP. They sell every protein under the sun, but the fact that they told me to use UMP to achieve my goals meant a lot to me. I have been training for over 20 years, and this product works. -Greg S

 

Nothing Else Compares
Every time I run out and use another brand, I seem to add body fat. UMP is the best, and I recommend it to everyone. It’s by far the best. -Jerry I

The Price Discouraged Me… But Only At First
The quality, superior taste, and versatility of UMP keep me ordering it (plus the predictability of its results, as seen from other bodybuilding competitors who use
it). Price discouraged me from buying at first, but later on, I realized it was worth the price. Beverly provides excellent products and services; I am happy that Beverly is in existence! -James K

Guaranteed To Be the Best
I just went through my first 2-lb jug of UMP. I have noticed some dramatic changes in my body as far as size and strength go. I love that Beverly stands by their word and guarantee their products…Simply the best service. I am quite satisfied with everything. -Brandon B

When The Best Recommend It, You’ve Got To Try It

Dr. Serrano (the best in his field) was talking about Beverly International at a seminar that I attended. The taste is wonderful! Beverly products seem higher priced, but the quality of the product makes it worth the extra cost. -Amy D

TRY UMP FOR YOURSELF TODAY

Online (24/7): BeverlyInternationalStore.com or Phone (M-F, 9-4 ET): 800-781-3475

Want More Information On Building Muscle and Burning Fat?

Let’s face it. Working out is hard enough. Why add the stress of trying to figure out your exact nutritional requirements every single day? Give your brain a break and gain a breakthrough in results. Beverly International gives you free access to more than 125 customized nutrition plans to help you achieve your goals.

BeverlyInternational.com/nutrition-solutions

  • Beverly International Diet Library
    100 nutrition plans to choose from tailored to your current weight, condition, and goal
  • Blueprints for Success (Female)
    Fat Loss (4 levels), Maximum Fat Loss
    (5 levels), & Muscular Weight Gain
  • Blueprints for Success (Male)
    Gain Muscle / Lose Fat (5 levels), Maximum Fat Loss (4 levels),
    Muscular Weight Gain (4 levels)

Need more guidance? Call Beverly today at 1-800-781-3475 and let one of our friendly specialists put you on the fast track to optimal nutrition and extraordinary results.

Don’t Wait Until You’re Breaking Records to Compete

Don’t Wait Until You’re Breaking Records to Compete

At a Glance: Jeremy Helton

Age: 37

Occupation: Business owner operator- Helton Home Services, Wolverine Fight System, Woodsman Coffee Co, and Fitness & Health Coach at Xcel Performance Fitness, Certified Personal Trainer, Functional Fitness Specialist and Fitness Nutrition Specialist

Family: Wife- Julie, 3-year-old daughter and 7-year-old son

Current Residence: Ellettsville, IN

Years training: 18

Height: 5'6"

Weight: Off-Season: 152-170, Contest: 148 or 165 weight class

Favorite Muscle Building Meal: Deer steaks, roasted potatoes and veggies with leafy green salad

Favorite Supplements: Muscle Synergy, Creatine Select, and PBP (Plant-Based Protein)

What would you recommend to someone who has never used Beverly supplements? Glutamine Select and UMP/PBP - tastes great and both help with soreness and recovery.

Music: Rock and Disciple (Skillet, 12 Stones, We as Human)

Most inspiring book: The Bible

Other Hobbies: Hunting and fishing, martial arts and auto performance

Words to live by: Don’t be disappointed with the results of the work you did not do.

 

My passion for strength training starts in the weight room at Owen Valley High School in Spencer, IN. As a multi-sport athlete, I knew I needed to gain size and strength to be competitive. In the 8th grade, I began reading as much as I could about strength training. When I started lifting with the high school football team in January of 2000, the coaches and older guys on the football team were serious about strength training. When I saw the record board for lifting, I knew I wanted to be on there one day. I dove hard into my training and, after 4 years, had gained 45 pounds of muscle. I did make it on that board for my high school's current and all-time lifting records.

I met my wife Julie in 2008 when she was an Indiana University strength and conditioning coach. At the time, I was still soaking up everything I could about strength training and dividing my spare time between MMA and lifting. Julie launched Xcel Performance Fitness in 2009, and a couple of years later, I opened Wolverine Fight System martial arts training.

After competing in 85 BJJ and grappling matches, I decided to get back into serious strength training. In December of 2021, I began training with Drew and Stacey Heckman. Drew has totaled 2000 pounds, raw, in the 275-lb class. I was embarrassed my first few sessions lifting at “Sweet Owen Barbell” (that’s what we call the garage gym). Over the winter, everyone started talking about competing. By now, I also had the lifting bug and said I was in. My first two competitions were in the raw division of the American Powerlifting Federation (APF). I set state records for my age group and the open. I also set APF national age group records in the squat and deadlift in the 148-lb class.

My next challenge was to go up to the 165-lb class and compete in the division, which allowed powerlifting gear (squat suit, knee wraps, bench shirt, and deadlift suit). It took me weeks to get used to the equipment and use it to its full advantage. I remember the first time I got into a squat suit with straps down. I was amazed at how the weight moved. I couldn’t get the suit fully on (straps up) until my 3rd session with it. But when I did, I was able to squat 5 lbs over my raw 1RM easily for 3 solid reps. Drew, Stacy, and I used a “linear progression” powerlifting to prepare for our next meet.

The meet was on November 13, 2022, in Dubuque, Iowa, during the United Power Lifting Power Weekend. I competed in the drug-tested division for my age group (33-39). Stacey competed in the raw division and Doug who was coming off an injury in the deadlift only. We all placed first in our divisions. Stacey set new PRs; Dave hit a new PR with a 529-pound deadlift.
I set PRs with a 385-lb squat and 440-lb deadlift, and a 1080-lb total.

Here are a few tips for beginning powerlifting.

  1. Get the form right before going heavy - have “pretty lifts.”
  2. Bulletproof your body before going heavy. If not, you will find weak links and possibly injure yourself.
  3. Recovery is key. Use gel iced knee and elbow sleeves post-workout, and work on tight spots when resting or watching TV via foam roller or massager. Hot tub or Epsom salt baths, ice baths, sleep 7-9 hrs a night and take a 20–30-minute nap if possible. Beverly Supplements help me recover and give me the energy to get through the day.
  4. Gym lifts do matter but are different from competition numbers. You can’t control the variables in a meet like you can in the gym.
  5. Don’t wait until you’re breaking records to compete. That’s the reason I waited so long. I received terrible advice years ago and was told I needed to lift “x” pounds to compete, which is untrue. If your technique is solid, get in there, get the experience, and have fun.

Sample linear progression powerlifting schedule

Weeks 1-4

Monday – Squat

Squat 2x4 (after warm-ups)
Leg Press 3x5-7
Leg Curl 3x8-10

Friday – Deadlift

Deadlift 2x4
Bent-over Row 3x5-7
Barbell Curl 3x8-10

Wednesday – Bench Press

Bench Press 2x4
Shoulder Press 3x5-7
Skull Crushers 3x8-10

During weeks 1-4 you’ll do 2 sets of 4 reps on each of the main lifts (Squat, Bench, and Deadlift). Start week 1 with 67.5% of your current max. Add 2.5% each week for week 2 & 3, then deload on week 4 to 55%. If your starting max is 200-lbs, your workout weights would be 135 for week 1, 140 for week 2, and 145 for week 3. Week 4 deload to 110. Jeremy’s competition dead lift was 420, so on his next linear progression cycle he would start with 285.

The second and third exercises listed for each day are “assistance lifts.” For the exercises listed 2nd (leg press, shoulder press, and bent-over row) do 2 sets for 5 reps, then on the 3rd set go for 7 reps in perfect form. If you make it, add 10lbs the following week on the leg press and 5lbs on the shoulder press and bent-over row. Use the same progression scheme for the leg curl, skull crushers and barbell curl –
2 sets of 8, then go for 10 on the 3rd set.

Weeks 5-8

Reduce the reps on the main lifts to 2x3 for weeks 5-8. Start at 75% of your max on week 5 and advance 2.5% each week for weeks 6 & 7, then deload again to 57.5% on week 8. Use the same progression as before on the assistance lifts.

Weeks 9-12

Main lifts are 2x2 starting at 82.5%, progressing 2.5% per week up to 87.5% on week 11. Deload week 12 to 60%. Continue to add weight to the assistance lifts whenever you are able to get 7 (or 10) reps on the 3rd set in perfect form.

Weeks 13-16

The main lifts for week 13 will be 2x1 at 90%. Week 14, 2x1 at 92.5%, and week 15, 2x1 at 95%. During this phase do not try to add weight to the assistance exercises, but do 3x5 or 3x8 in perfect form with the same weight throughout. You will work up to a new max on each of the main lifts during week 16.

Sample Nutrition Plan for Building Muscle and Recovery

Weekdays most meals are prepared in advance and stored in a cooler

Pre-Workout (5:30 am) peanut butter and honey sandwich on whole grain toast, 1 cup strawberries, 4oz lean ham or turkey

Post-Workout (7:30 am) 4 eggs, 1 cup quick oats with 1 scoop PBP (Beverly’s Plant-Based Protein) and oat milk, ½ peach or orange

Snack (10 am) granola bar, ¼ cup mixed nuts

Lunch (noon) avocado and turkey sandwich on whole grain bread, bell pepper; on weekends, it’s usually fish or deer steak tacos with greens and avocado

Snack (2 pm) 2 scoops PBP in oat milk, fruit cup

Snack (4 pm) Woodsman Coffee, peanut butter and strawberry jam on wheat bread

Dinner (7 pm) baked cod or salmon fillet, 1 cup stir fry veggies and an orange; on the weekends, I have steak, baked potato, green beans and salad

Supplements

Super Pak with post-workout meal for energy, recovery, and muscle function

Ultra 40 with meals for strength and energy

Muscle Synergy and Up-Lift, pre-workout for focus, intensity, and strength and size gains

Creatine Select, Muscle Mass & Glutamine Select post-workout for recovery, immune support, and muscle building

PBP as a morning and/or evening snack to supply extra protein for recovery

Gain Muscle as You Lose Fat  with this Rare Supplement Technology!

Gain Muscle as You Lose Fat with this Rare Supplement Technology!

Learn how you can begin using MASS Aminos today to build and shape your ideal physique, faster.

Used correctly, MASS Aminos can produce visible improvements to your body in a fraction of the time you might otherwise have to wait.

There are plenty of supplements that can help you “bulk up”. But how often do you encounter one that makes it easier for you to gain lean muscle as you drop inches, or even pounds, of fat? In fact, simply by adding MASS AMINO ACIDS tablets (MASS Aminos) to their diet and training regimen, many Beverly International clients have been able to do precisely this. Now you can, too.

What is it?

  • MASS Aminos is an advanced amino acid nitrogen technology used by natural physique athletes to support the building and preservation of lean muscle mass.
  • MASS Aminos is available in a bottle containing 500 tablets.

What kind of benefits can I expect from Using MASS Aminos?

  • Increase in muscle mass: Mark S. from Louisville, KY took MASS Aminos and ULTRA 40 (discussed below) “around the clock” –with meals, in between meals, and when he woke up in the middle of the night. In a year, he gained 10 pounds and was harder and leaner than ever.
  • Decrease in body fat: The fact that Mark gained 10 pounds yet was harder and leaner is a clear indication that he gained muscle while losing fat. Others have done the same, even while enduring the rigors of pre-contest dieting (see “Who is it ideal for?”, below). IFBB Fitness Pro Julie Lohre says that MASS Aminos is a pillar of her supplement routine for building a sexy, fit body.
  • Muscle preservation (anti-catabolism): Ian King of Kingsports.net feels that MASS Aminos is the best all-around solution to protect your hard-earned muscle against the transient catabolic effects produced by exhaustive training and strict dieting.
  • Increase in strength, faster recovery: O.C. Cleare, of Bodies in Motion in Clovis, NM, gives clients MASS Aminos stacked with ULTRA 40 and a Beverly protein. According to O.C., everyone who has been put on this stack reports feeling stronger and leaner than ever in just a couple of weeks.

What makes MASS Aminos different?

  • MASS Aminos may be the only product of its kind. It is a custom tablet formulation made exclusively for Beverly International. The chief ingredient is a partial hydrolysate of casein.
  • MASS Aminos contains peptide-bonded amino acids (PBAAs). These are peptides consisting of 4-8 amino acids. Scientific studies provide evidence which indicates that PBAAs are ab-sorbed rapidly and deliver as much as DOUBLE the anabolic power of regular food!

Who is it ideal for?

  • MASS Aminos can be taken by anyone who is trying to gain or preserve lean muscle mass, or enhance recovery.
  • NOTE: This isn’t just an “off-season” supplement! A National Physique Committee (NPC) vice-chairman used MASS Aminos pre-contest to preserve muscle while getting his body fat down to an unbelievable 2.8%. He won his class!

When should I use it?

MASS Aminos are ideally taken:

  • With meals.
  • During training.

How much should I take?

For maximum results:

  • Take 1 tablet per 10 lb of bodyweight per day.
  • Divide your daily allotment of tablets into smaller doses.
  • Take each dose with meals & while working out.
  • Example: A 180-lb athlete would take 18 tab-lets per day. This allotment might be divided into 4 tablets with each of 3 meals (12 tablets total) plus 6 tablets while working out.

What can I stack MASS Aminos with for even faster results?

  • MASS Aminos can be combined with any other Beverly International product.
  • Perhaps the most impressive results have been reported when MASS Aminos is combined with ULTRA 40 100% Argentine Beef Liver tablets. ULTRA 40 acts like a turbo-charged vitamin B complex with blood-building benefits that boost your energy, endurance and stamina inside and outside the gym.

Beverly International's Iron Clad Guarantee

Every single Beverly International product is protected by our IronClad Guarantee. If you aren’t completely satisfied within 60 days, let us know it. We’ll give you a full 100% refund.

 

The Little Known Secret Weapon That Produces Amazing Results For Thousands of Drug-Free Bodybuilders!

The Little Known Secret Weapon That Produces Amazing Results For Thousands of Drug-Free Bodybuilders!

The Natural Protein Source Serious Bodybuilders Take to Forge Their “Bodies of Iron”

Everyone’s looking for an edge. Sure, a few modern-day supplement discoveries have provided incredible boosts for today’s bodybuilders, creatine for example, but if you constantly search for the silver bullet supplement, you’ll only wind up with holes in your wallet. Years of experience have revealed a few time-tested basics of good bodybuilding nutrition. Knowing about protein and aminos is common knowledge, but there’s another equally powerful, although less popular supplement, known as desiccated liver – AND strength, size, and endurance all typically increase after adding a quality desiccated liver supplement to your diet.
Liver tablets have been a mainstay of bodybuilding almost as long as the sport itself has existed. Stories from the old timers are filled with examples of phenomenal gains they made on liver tablets. This is still one of the most potent training aids a bodybuilder can use.

Classic Research Study Verifies Liver Extract Boosts Strength, Endurance, Performance - - And Resistance To Stress And Disease.

It was 1951 when Dr. B.H. Ershoff took three groups of lab rats and fed them controlled diets for a twelve-week period. Group one ate a basic diet fortified with vitamins and minerals. Group two ate as much as they wanted of the same diet plus B vitamins and brewer's yeast. Group three ate the basic diet but had 10% desiccated liver added to their rations. Then the doctor placed the rats one by one into a drum of water, out of which they could not climb. Therefore, it was either swim or drown. The rats in Group One swam an average of 13.2 minutes, Group Two, an average of 13.4 minutes. When the experiment finally was concluded…Group Three rates were still swimming! Group Three swam almost 10 times as long. No other supplement we know has even come close to liver for improving endurance. Since then the reports of people whose strength, muscle mass and endurance have skyrocketed (since using desiccated liver) have been as countless as the stars in the sky.

Ultra 40 – Beverly’s Form of this Most Potent Natural Bodybuilding Aid

Not all desiccated liver is what it says it is. When Beverly set out to formulate our liver supplement, Ultra 40, we had to improve upon an already proven winner. We started with the “best of the best” - the highest grade AAA purified Argentinean liver concentrate. Why? The Argentine government will not allow their beef herds to be contaminated with DES steroids, growth hormone or pesticides. Back before steroids, bodybuilders were taking 7.5 or 10-grain tablets and swallowing 1000 tablets a week was very common, (that’s 100 plus a day!). So our next move was to use technology to increase the potency packed into every tablet, because no-one wants to swallow 100 pills a day! Then we worked until we had a formula that contains only trace amounts of fat and cholesterol. What we created had FORTY-FIVE TIMES THE NUTRITIONAL VALUE of whole beef liver AND all the nutrients and enzymes of raw liver, PLUS - all the essential amino acids to pack on muscle - but none of the toxins or fats found in whole beef.

A plethora of nutritional factors occur naturally in liver:

  • High quality protein and amino acids
  • Blood building heme iron (the form absorbed best by the body without toxic buildup)
  • Energy modulating B-vitamins including B-12 and Folic Acid
  • Nucleic acids (RNA/DNA) for proper amino acid utilization and cell growth
  • Fat metabolizing lipotropics (choline and inositol)
  • Antioxidants Co Q10 and selenium
  • Minerals such as phosphorous, copper, zinc, and GTF chromium (insulin regulator)
  • Anti-fatigue and growth factors such as cytochrome p-450.

How Ultra 40 Will Work For You...
Beverly’s Success Formula

A secret at Beverly International that produces more champions than anything we’ve seen is definitely the combination of taking Ultra 40 Tablets and Mass (our amino acid tablets) at each meal. The addition of only four Ultra 40 tablets and four Mass tablets per meal for five meals per day can make a tremendous difference in your physique.

This simple-but-effective supplement program will add up to sixty-five grams of the highest quality protein to your daily intake. The addition of this protein at each meal can have a very positive effect on your hormonal response to eating (more muscle building and fat burning hormones; and less fat storing hormones are produced). Over three months time you will have ingested almost 6000 grams of additional protein, and 24,000 calories of the highest quality nutrients available.

Since it takes approximately 3500 additional calories to gain one pound of bodyweight, dividing 24,000 by 3500 results in a net gain of approximately seven pounds more than if you hadn't taken the Ultra 40 and Mass. It’s no wonder Beverly clients who compete naturally are coming into their contests leaner, yet 5 - 10 pounds heavier than before taking Mass and Ultra 40!

Here’s How to Take Ultra 40 For Best Results

The amount of Ultra 40 that you should take depends on your level of training and energy needs. Beginners can start at six tablets per day (two per meal), and intermediates should take no less than six liver tablets per meal over three meals or 3 - 5 tablets per meal over 5 - 6 daily meals. Start with 1 - 2 per meal and every week add an extra tablet until you reach the desired level. Advanced bodybuilders make fantastic progress on 30-40 liver tablets per day over periods of time. We suggest women take 9-18 tablets per day.

Advanced muscle-building tip: also a favorite trick of Vince Gironda. Take 2-4 Ultra 40 liver tablets and 2-4 Mass peptide-bonded amino acid tablets on the hour (or even every half hour) throughout the day. Clients have reported muscle gains of 1-2 lbs a week using this method.

These amounts allow you to take in tremendous amounts of protein and nutrients without large amounts of food. You should build up gradually to this amount to avoid upsetting your digestion. While desiccated liver is not considered the cure-all it once was by bodybuilders, it has proved time and again invaluable in breaking through those sticking points in your strength as well as contributing to improved energy flow on a restricted diet. In short, Ultra 40 delivers results.

If You Can Only Take One Supplement It Should Be Ultra 40

You know to build muscle it’s imperative that you intensify your rep and set efforts in the gym. But it’s truly the other 23 hours of nutrient loading outside the gym that determines whether or not you’ll make the gains you’re after. If you’re seriously interested in getting the most out of your training stick with the basics of good bodybuilding nutrition and that means Ultra 40.

Ultra 40 is the staple of any good nutrition program and with 500 per jar; you just can’t find a better value…ALL WITH GUARANTEED RESULTS! For added recovery, increased strength, and increases in lean muscle mass, call today and try Ultra 40 for yourself at 800-781-3475.

Desiccated liver contains nucleic acids for proper amino-acid utilization, a growth factor and an anti-estrogen factor, that keeps testosterone levels high, and is also a great anti-toxin. - Vince Gironda, the "Iron Guru"

 

My Men’s Physique Success Plan

My Men’s Physique Success Plan

At a Glance: Shaun Canoy

Age: 33

Occupation: OCB Men’s Physique Pro, Online Physique Posing Coach, NC Real Estate Agent, and Online Fitness Consultant

Current Residence: Greensboro, NC

Years training: 19

Height: 5'11"

Weight: Off-Season: 190's, Contest: 160's

Favorite Bodybuilding Meal: Steak with Russet Potatoes

Favorite Supplements: Super Pak, UMP, Creatine Select, and Ultra 40

What would you say to someone who has never used Beverly supplements before? Start with UMP; it tastes great!

Music: Depends on the setting, but mostly anything with a good beat.

Most Inspiring Book: Courage Is Calling - by Ryan Holiday

Hobby or interests outside bodybuilding: Traveling to different countries, reading, and fishing.

Words to live by: “Prepare for what’s difficult when it’s easy.”

Instagram: @shauncanoy

Website: www.shauncanoy.com

 

Growing up, my mother always encouraged me to get outside of my comfort zone and stay active. Sports have always played a role in my life in some way or another. At the age of 14, I discovered my passion for weight training. As a kid, I was always skinny, so the idea of lifting weights and gaining some muscle sounded great to me. After high school, I started fighting in the ring as a kickboxer going undefeated for 3 years.

After a successful journey in kickboxing, I continued weight training in the gym. As time passed, my friends in the gym encouraged me to enter a Physique Competition. At first, I had no interest but eventually gave in and pursued my first show in 2015. In 2016, I began my natural bodybuilding career in the OCB. Since then, I’ve become a top-ranked pro in Men’s Physique, placing 2nd Overall on two occasions at the OCB Yorton Cup.

My success opened many doors in the fitness industry, including becoming a physique posing coach and fitness model. I’ve been able to help hundreds of online men’s physique posing clients worldwide.

Now, I’d like to share my Men’s Physique Success nutrition, supplement, training, and cardio plans.

Nutrition

Diet (approximately 16 Weeks Out)

Contest Prep Diet
6 meals per day

Meal One
1 whole egg, 8 egg whites, 3/4 cup oatmeal

Meal Two
6oz ground turkey or chicken breast, 1 cup green beans or broccoli

Meal Three
6oz ground turkey or chicken breast, 1 cup white jasmine rice, 1 cup green vegetables

Meal Four
6oz sirloin or filet, 1 cup (green vegetables), 5oz russet potatoes

Meal Five (Post-Workout)
2 scoops UMP Vanilla mixed with Creatine Select. (Combining the UMP Vanilla and orange-flavored Creatine Select makes it taste like a Creamsicle!)

Meal Six
5oz chicken breast, 1 cup any green vegetables, 5oz sweet potato

Supplements

When preparing for a bodybuilding competition, supplementation is a necessity, and it is a top priority for me to have supplements that are safe from banned substances. That’s why I use Beverly International. No matter how many accomplishments you have in life, you don’t have anything without your health; it’s very important to be conscious of what you are putting in your body.

Super Pak with meal #2

Take 2 scoops of UMP mixed with 1 scoop of Creatine Select – Orange flavor for post-workout shake no later than 30 minutes (post-workout) for recovery and growth.

Ultra 40 4 tablets with meals #3 and #6

Mass Aminos 4 tablets with meal #5

Training Schedule

I’ve always trained a minimum of 5-6 days a week, and I like to hit my weaker muscle groups twice a week if possible. My coach recently set a goal for me to put on as much lean muscle mass as possible, especially in my chest and back. The following is an example of my current training routine.

Workout 1: Chest/ Triceps/ Abs

DB Bench Press
5x10-12
Incline DB Press 5x10
Cable Chest Flye 4x15
Triceps Pushdowns 5x10
Skull Crushers (using EZ curl bar) 4x10
Cable Triceps Extensions 4x12-15
Lying Leg Raises 3x15
High Cable Crunches 3x15

Workout 2: Back/ Biceps

Pulldowns (Wide Grip) 5x12, 1x to failure
DB Rows (single arm) 3x10
Cable Rows (wide grip) 5x12
Cable Curls (straight bar) 3x12, 1x to failure
Hammer Curls 4x12
Incline DB curls 3x15

Workout 3: Legs

Squat Simulator Machine 5x10-12
Hack Squat Machine 5x10-12
Calf Raises 4x20
Hamstring Curls 4x15
Walking Lunges 3x20 steps
Leg Extensions 3x12, 1x failure

Workout 4: Shoulders/ Abs

Seated DB Shoulder Press 5x10
Seated Lateral Raises 5x10
Standing DB Rear Delt Flyes 3x15
Hanging Leg Raises 3x10
Hanging Knee Raises 3x10

Workout 5: Chest/ Biceps
Pec Deck Machine 4x12
Incline DB Press 6x10-15
Incline DB Flyes 4x10-15
Pushups 4x20
EZ Curl 4x10-12
DB Hammer Curls 5x12
Incline DB Curls 3x15

Workout 6: Back

Lat Machine Pulldown (Wide Grip) 5x10-12
Hammer Strength Row Machine 4x8-12
Shrugs 3x15, 1x failure
Barbell Rows (Overhand Grip) 4x8-12

Cardio

I like to keep my cardio training between 20-30 minutes 5-6 days a week. I usually like to do cardio after my lifting workouts. I feel that it is much more effective that way. I primarily use the treadmill or Stair Master and incorporate the interval training style method. If I want to speed up my fat-burning results, I will start doing early morning fasted cardio and lift later that day.
 

Presentation Tips

When I first began competing in Men’s Physique, I had no idea how important it was to have an experienced posing coach. Not only experienced but a coach with a track record of success. Posing is an art! I found out very quickly that not all poses work for everyone. After trying to mimic the poses I saw the pros do on YouTube, I realized I needed to find someone who had successfully competed in Men’s Physique and knew how to coach it.

Having an experienced posing coach isn’t enough. You must be coachable. Knowledge isn’t enough; you must apply the knowledge. You must be willing to listen to what your coach tells you to do and do it!

I like to practice my posing year-round, and as I get closer to my show, I practice 3-4 times per week, usually immediately after my workouts for 10-15 minutes.

Lastly, don’t be prideful. I consider myself a pretty good poser and have coached hundreds of Physique competitors worldwide on how to pose. But I will be the first to admit I have never prepared for any of my shows without having a posing coach.

In Closing

Nothing about me is self-made. I owe everything to God and the people he has brought into my life. Throughout my journey, I have learned how valuable it is to have a small circle of friends and mentors who inspire you to be better and support you along the way.

After taking almost four years off from competing as a Men’s Physique Pro, Beverly International supplements played a huge role in my preparation for my comeback this year. I honestly have never felt better preparing for a show. Bodybuilding has added so many amazing things to my life. The amount of work ethic, discipline, and mental strength that I have learned while preparing for five professional bodybuilding competitions has not only helped me grow as an athlete, but it has also helped me grow as an entrepreneur.

If you have a goal, don’t focus solely on the process; focus on the reward. You can do more than you could ever begin to imagine. Just get started!

Stay strong - Shaun

The Natural Protein Source Serious Bodybuilders Have Long Relied On.

The Natural Protein Source Serious Bodybuilders Have Long Relied On.

Experience IMMEDIATE and SATISFYING results with this all-around physique & performance enhancer!

ULTRA 40 is a high-potency, all-around physique and performance enhancing supplement that can provide benefits to virtually anyone who trains regularly.

Word spreads fast on the Web. As a result, each day more men and women are realizing that ULTRA 40 is one of the most powerful physique and performance enhancers available. Testimonials from real-world ULTRA 40 users reveal that it provides a comprehensive range of benefits (hence, “all-around”). Moreover, it produces results that are immediately noticeable and highly satisfying. Many users consider ULTRA 40 to be one of the best sup-plement investments they have ever made!

All-around supplements like ULTRA 40 are rare indeed. (Another example of such a product is QUADRACARN.) Why? They require the use of expensive specialty ingredients. This makes them expensive to manufacture. Only if the benefits are impressive will customers pay for them. Like QUADRACARN, ULTRA 40 regularly passes the “benefits test” with flying colors. Before we dive into the details of this powerful formula, let’s take a brief look at the history of liver tablets.

Liver tablets: A nutritional treasure from the “pre-steroid” era!

ULTRA 40 is an ultra-premium beef liver tablet formulation. Before bodybuilding became largely a chemical affair (as with steroids, growth hor-mone, etc.), legends of the sport were supple-menting their training with liver tablets. The best of these liver formulations worked incredibly well.

Bodybuilding “gurus” like Vince Gironda and Rheo Blair compared liver tablets to steroids because of their profound physique and performance enhancing effects -without the side effects, of course. They recommended that bodybuilders consume up to 100 or more tablets daily. (Keep in mind some of these liver formulations were less concentrated than ULTRA 40.)

The secret to the all-around benefits provided by ULTRA 40 lies in the fact that liver tablets are more than just a source of highly usable protein. Each ULTRA 40 tablet is literally packed with an array of vitamins and other critical nutrients and growth factors capable of stimulating a wide variety of metabolic pathways including the build-ing of healthy blood and muscle cells, and much, much more.

ULTRA 40 details

What is ULTRA 40? ULTRA 40 is a 100% Argentine Beef Liver formulation. It is available in a bottle containing 500 tablets.

What are some of the benefits that I can expect from using ULTRA 40?

  • Greater energy, strength, stamina and endurance
  • Faster muscle gains
  • Increased muscle fullness
  • Better muscle pumps
  • Improved overall well-being (users report “feeling stronger and healthier”)

What makes ULTRA 40 different?

  • Derived from 100% Grade 1 Argentine Beef Liver. ULTRA 40 uses the highest grade of liver. It is obtained from grass-fed, pesticide- and hormone-free cattle raised in Argentina. The cattle are raised in facilities inspected by SENASA, which is the equivalent of the Unit-ed States Food & Drug Administration (FDA).
  • Contains heme iron. Heme iron is the most bioavailable form of iron in the diet. It is used by red blood cells to synthesize hemoglobin and muscle cells to synthesize myoglobin. Hemoglobin and myoglobin are proteins that help your blood and muscle cells “trap” oxy-gen for use in energy-producing pathways.
  • Contains no fillers. Each tablet is packed with physique and performance enhancing nutri-ents and growth factors. There’s no “fluff” in these tablets!
  • Unlike other liver tablets, ULTRA 40 is easy to digest and does not cause gas or stomach upset.
  • Popular with elite bodybuilders, some of whom have been using ULTRA 40 for decades to accelerate muscle growth and recovery.

Who is ULTRA 40 ideal for?

Being a high-potency, all-around physique and performance enhancing supplement, ULTRA 40 can provide benefits to virtually anyone who trains regularly or is returning to training after a layoff.

Athletes and workout enthusiasts of all kinds can use ULTRA 40 to accelerate their progress, including but not limited to:

  • Physique athletes (i.e. bodybuilding, figure, fitness, bikini)
  • Powerlifters and Olympic weightlifters
  • CrossFit
  • Military
  • Football
  • Basketball
  • Soccer
  • Baseball
  • Hockey
  • Cycling
  • Track & Field
  • Swimming
  • Volleyball
  • Running
  • Golf
  • Tennis and other racket sports

What are people saying about ULTRA 40?

The following ULTRA 40 reviews were recently col-lected from the Web:

Paulwilliamanthony writes: “I have had only 5 days use of ULTRA 40 and already feel the difference with much less fatigue, greater recovery and more get up and go.”

Velmtxmaz writes: “ULTRA 40 is a product that you do have to take the recommend dosage to feel the full effect, but the reward is worth all the pills you have to take. Everything from strength plus stamina/energy and a more fullness feeling of the muscles is your reward when you stay consistent with this product. I will always have this product on my list of essential supplements and would highly recommend anyone give them a try. Remember to take the recommended dose or you will not feel the benefits as well.”

Johnboyw:ULTRA 40 is the real deal. I usually don't respond to much of anything. Many, many pre-workouts gave little to no help. I started tak-ing ULTRA 40 at 1 tab per 10 lbs weight. Monday came and the workout was as usual. Wednesday came and the workout was phenomenal. I hit 10 reps on every set of every exercise, even when I upped the weight from last week. I couldn't fig-ure out what was going on. I thought maybe I just had a good day, but I have a stuffy nose and I got maybe 6 hours of sleep last night, if that. I couldn't figure it out and then it hit me. The liver tabs! That was the only thing that had changed. It wasn't a placebo effect either because I was expecting 0% increase in strength/energy. I went into the gym to-day hoping to meet or increase slightly what I did last week.”

SQBubble writes: “I'm on my 2nd bottle of ULTRA 40, and I will forever use this product. It makes you stronger, fuller, adds detail, and lets you control the weight better when you lift really heavy. I never thought such a simple product would help so much. I will always have some on my shelf. FYI, I take 18 tablets a day (3x6) on workout days and 12 tablets (4x3 or 2x6) on rest days. Get this if you want results.”

Dkwwood writes: “Cheap and conveniently sized tablets (they are actually easy to swallow) that can be taken with meals to boost nutritional quality. I take four or six with each meal depending on the protein content and my workout schedule.”

Mikedemeter writes: “I had the pleasure and privilege of working under Vince Gironda. There wasn’t a drug-free champ that didn’t live on liver tablets, eggs and digestive enzymes to maintain muscular density and vitality. Between meals, ULTRA 40 is an ideal addition –typically 20-30 tabs at a time. You all saw the results back then. Sow the same seeds, reap the same harvest.”

Alconcel4 writes:ULTRA 40 is an old school sup-plement that has stood the test of time. Energy is prolonged and recovery is rapid when taking the recommended doses. Tablets are smooth and easy to swallow. Highly recommended!”

What can I stack ULTRA 40 with?

MASS AMINO ACIDS: For those wishing to acceler-ate mass gains, a popular stack consists of ULTRA 40 and MASS AMINO ACIDS tablets. Users of this stack regularly report making lean, hard mass gains of several pounds in 6-8 weeks.

A sample supplement stack combining Mass and Ultra 40 might look like this:

  • Client: 180-lb Male
  • Goals: Add lean muscle size and strength
  • Optimum Ultra 40 and Mass Amino Dose:
  • 18 tablets daily of each Beverly Stack:
  • Breakfast: Super Pak, Mass (3 tablets), Ultra 40 (3 tablets)
  • Mid morning: UMP shake, Mass (3 tablets), Ultra 40 (3 tablets)
  • Lunch: Mass (3 tablets), Ultra 40 (3 tablets)
  • Post-workout or -practice: UMP shake, Mass (3 tablets), Ultra 40 (3 tablets)
  • Dinner: Mass (3 tablets), Ultra 40 (3 tablets)
  • Before Bed: UMP shake, Mass (3 tablets), Ultra 40 (3 tablets)

If your meals are not as regimented as those listed above, just take 6 Ultra 40 tablets and 6 Mass tablets with breakfast, lunch, and dinner. The key is to be sure to take 1 tablet each of Mass and Ultra 40 for every 10 lbs of body weight. Give it a try, your results are guaranteed – strength, stamina, and muscle size.

 

What else works well with ULTRA 40?

QUADRACARN: This is a top-selling supplement with men and women of all ages and backgrounds. The main reason why is that, like ULTRA 40, it is an incredible “all-around” product. QUADRACARN pro-vides a wide range of benefits including enhanced fat loss, muscularity, pumps, sexual potency, cogni-tive performance and more. Stacking ULTRA 40 with QUADRACARN is sure to produce incredible results!

If you’d like to stack Quadracarn with Ultra 40, it’s easy. Take Ultra 40 as instructed above and add Quadracarn this way.

  • Workout Days: 3 Quadracarn at Breakfast, 3 Quadracarn Pre-Workout, and 3 Quadracarn with Dinner.
  • Non Workout Days: 3 Quadracarn at Breakfast and 3 more with Dinner.

Beverly International's Iron Clad Guarantee

Every single Beverly International product is protected by our IronClad Guarantee. If you aren’t completely satisfied within 60 days, let us know it. We’ll give you a full 100% refund.

 
 

From Boston to Bodybuilding

From Boston to Bodybuilding

At a Glance: Rob Rosenblum

Age: 62

Occupation: Owner of DKOTA Grizzly, a lifestyle clothing brand

Family: Wife, Mary Ann, and two children

Current Residence: St. Louis, MO

Years training (total): 5

Height: 5'8.5"

Weight: Off-Season: 178, Contest: 169

Favorite Beverly Supplements: Lean Out, 7-Keto MuscLean, and Density

Favorite Bodybuilding Meal: Egg whites, steak, spinach omelet w/ avocado + oatmeal and blueberries on the side.

What would you say to someone who has never heard of Beverly supplements? Beverly was around before the flash and hype of social media. Straightforward ingredients and packaging say a lot about the value of what's inside.

Music: Anything by Shinedown, Godsmack, Puddle of Mudd

Most Inspiring Book: The Last Lion by Winston Churchill

Hobby or interests outside bodybuilding: Landscaping, Corvettes, and fishing

Words to live by: "Life is not a dress rehearsal."

 

I was not athletic in my teenage years. I found running only in my 30s as I sought to get my weight down. I discovered that I loved the discipline, competition, and life-long friendships of a very accomplished group of men and women who often placed in their age groups and overalls in many endurance events.

My unexpected journey from endurance athlete to competitive bodybuilding began on Patriots Day, 2016, the third Monday in April, when I planned to be on the starting line for my fourth Boston Marathon at age 55. Instead, I was in my chiropractor's office choking back tears, frustrated at having to scratch my race, and, most of all, mad at myself for having failed my first attempt at rehabilitation for an L5/S1 disc injury one year earlier.

Dr. Matt Lytle was blunt; I was done running for a long time. This wasn't just a bad hammy strain or plantar fasciitis- both of which his care had healed. I'd joke that he had "kept the wheels on a vintage vehicle" through my decades of running. This time, though, I'd run myself right off the road.

Typical of many high-mileage runners who started running in the 90s- cross-training, proper recovery, and (though hard to imagine now) adequate nutrition were often afterthoughts. Want to run faster? Run more! That was the prevailing wisdom. I trained with a goal but didn't have a plan. The result: I failed to qualify for Boston in my first four attempts.

I needed a plan. (I needed to get faster- -faster than I got older.) By the time I made it to my first Boston Marathon in 2011, I had soaked up any nutritional, rehabilitation, and training guidance I could find. I started sipping BCCA's during runs, began taking Quadracarn (my first Beverly supplement), and routinely pounded Beverly UMP shakes at our post-run coffee gatherings (even bringing powder-filled baggies for the baristas to mix into banana smoothies).

Though I was knocking down lifetime running PRs, I was also running myself into trouble by increasing the demands on my aging body. I was ignoring signals. I was worn down and structurally out of balance, mashing on the gas pedal with a dashboard full of warning lights and bald tires.

That brought me to April 2016. Rather than prescribing only traditional, clinical PT, Dr. Lytle approved of working with trainers he knew had a complete understanding of disc injuries and could trust to structure a rehabilitative strengthening program given my current limits. When a chiropractor is in synch with trainers, you can be damn sure you've been hooked up with the best.

I needed a new plan. That's when I met Jared Fryman, a soft-spoken shaved-headed Marine who fills a doorway with his frame and always lights up the gym with a smile. Jared fully understood where my head was: I missed my running group, my intense cardio, and the structure and discipline of my marathon training. I'd fallen into the habit of cheering myself up with sugary treats and carbs. But without the miles to burn them up, I was closing in on 20% BF and doing nothing to preserve --much less add to-- the muscle mass I'd burned in some 24,000 miles of running.

Jared said, "Rob, I think you could change your body composition if we switch up the cardio mix and clean up your diet." He detailed a nutrition plan that started with a painful three-week "sugar detox," which quickly transitioned to a familiar muscle-building, six meals per day nutritional program. Jared recommended additional Beverly supplements and structured a lifting and cardio plan. (detailed nearby)

Without mentioning the words "bodybuilding" or "competition," Jared set me on a course for success. Always a good Marine, he knew where this mission was headed way before I did.

The upper body changes came pretty fast. Legs? Well…not so much. I would joke that my leg and glute muscles were "road kill that I'd left on the marathon course between Hopkinton and Boston." My initial squat program began with an empty bar and a bottom range limited to an 18-inch red stool, topped by a blue pad and a thick 45lb plate. To that point, I had never done a single loaded back squat in my life!

I was gradually able to jettison the blue pad, then the plate, and add load. The key was a balanced progression, alternating weeks of either increasing range or poundage.

By May of 2017, I started looking for my first physique event. Putting up the entry fee and having a target date gave me that same long-range mental focus as completing the dozens of race entries as a runner. We settled on a natural NPC Midwest event in a small venue. Jared knew it would be comfortable and a confidence builder.

While on stage, I recall Jared screaming, "squeeeeze!" I took first place in Masters divisions and novice while experiencing my first pose down. Up until this point, bodybuilding was just another challenge, something to do until I could run again.

But not now. With mixed emotions, I said goodbye to the runner who wanted to shave minutes off his PRs. Now I wanted to keep my new gains ….and add more.

I added Ultra 40 and Density and noticed I looked much fuller during subsequent contest preps. Muscle Synergy became a pre-workout favorite along with the daily Quadracarn, Lean Out, and 7-Keto MuscLean combo.

I'd noticed Jared's sword trophies from Kentucky Muscle and, typical of runners who suffered for the glory of a competitor T-shirt or race medal "bling," I knew I wanted one of those swords.

Gains were painstakingly slow for the next four years as I entered various contests. But by the time I walked on stage for my first Kentucky Muscle in 2021, I'd gained 8 lbs. of muscle.

That year, Master's Classic Physique was only one class, 35+. Right then, I knew my chances at placing would be a long shot, but that just fired me up even more. No surprise I finished near the bottom in Classic. Happily, I crossed over to Physique and brought home my first swords for 60+ and novice.

I wanted to give Classic Physique another go. We worked hard for another year and also focused on posing. I returned to Kentucky Muscle in 2022. This time, the master's group had 60+ and 50+ divisions where I earned 1st and 4th place swords.

Mary Ann, my wife of 38 years, thought my running group and I were crazy with our 5 am, rain or shine training. Now she knows bodybuilding is a different kind of crazy commitment.

Nutrition

Diet (approximately 16 Weeks Out)

Saturday / Sunday / Monday
Meal 1: 2 whole eggs, 1c egg whites, 3oz avocado, 1 c spinach, ¹⁄₂c berries, ¹⁄₂c oatmeal
Meal 2: 7oz chicken, 1c quinoa, 1c zucchini
Meal 3: Protein shake with banana
Meal 4: 7oz chicken, ¹⁄₂c jasmine rice, 1c green beans, ¹⁄₄c almonds
Meal 5: 7oz chicken, ¹⁄₂c quinoa, 1c carrots, 10 pecan halves
Meal 6: 7oz chicken, 2c mixed salad, 1 tbsp olive oil, ¹⁄₂ red pepper

Tuesday / Wednesday / Thursday / Friday
Meal 1: 6oz steak, ¹⁄₂c spinach, ¹⁄₂c mushrooms, ¹⁄₂c berries, ¹⁄₂c oatmeal
Meal 2: 7oz chicken, 1c quinoa, 1c zucchini
Meal 3: Protein shake with banana
Meal 4: 7oz chicken, 1c jasmine rice, 1 red pepper
Meal 5: 7oz chicken, ³⁄₄c quinoa, 1c carrots
Meal 6: 7oz turkey or chicken, 7oz sweet potato, 1c green beans

Supplements:

3 Quadracarn and 3 Density: Meals 1, 3, and 6. These are my Beverly "go-to's."

Lean Out: 1-2 capsules with every meal.

7-Keto MuscLean: 3 capsules with Meals 1 and 3, this combo of Lean Out & 7-Keto MuscLean significantly helps with cravings as calories decrease.

Ultra 40: Give yourself time to work up to dose as directed for your weight 1 tablet per 10 pounds of body weight), split over 4 to 5 meals. I always felt I looked fuller even on low-carb cycles.

Muscle Synergy: Sip during workouts - a great pump.

ZMA 2000: 3 capsules before bedtime.

Pre-Contest Diet (8 Weeks Out)

Sunday / Monday
Meal 1: 2oz chicken, 2 whole eggs, 4oz avocado, 1c spinach, 1 grapefruit
Meal 2: 7oz chicken, 7oz sweet potato, 1c green beans
Meal 3: Protein shake with 1 c berries, almond milk, plus ¹⁄₄c almonds
Meal 4: 7oz turkey breast, 1c jasmine rice, ³⁄₄c carrots Meal 5: 7oz cod, 7oz red potato, ¹⁄₂ red pepper
Meal 6: 7oz chicken, 2c mixed salad, 1 tbsp olive oil, ¹⁄₂c jasmine rice

Tuesday / Wednesday
Meal 1: 2oz chicken, 2 whole eggs, 1c spinach, ¹⁄₄c oats, ¹⁄₂c blueberries
Meal 2: 7oz chicken, 5oz sweet potato, 1c green beans
Meal 3: Protein shake with 1c berries, almond milk, plus ¹⁄₄c almonds
Meal 4: 7oz turkey breast, ¹⁄₂c jasmine rice, ¹⁄₂c carrots, 4oz avocado
Meal 5: 7oz cod, 7oz red potato, ¹⁄₂ red pepper
Meal 6: 7oz chicken, 2 c mixed salad, 1 tbsp olive oil, ¹⁄₂ c jasmine rice

Thursday / Friday / Saturday
Meal 1: 3oz steak, 2 whole eggs, 1c spinach, ¹⁄₄c oats, ¹⁄₂c blueberries
Meal 2: 7oz chicken, 3oz sweet potato, 1c green beans, ¹⁄₄c almonds
Meal 3: Protein shake with 1c berries, almond milk, plus ¹⁄₄c almonds
Meal 4: 6oz lean steak, 1c carrots, 4oz avocado
Meal 5: 7oz cod, 1c cucumber, ¹⁄₂ red pepper
Meal 6: 7oz chicken, 2c mixed salad, 1 tbsp olive oil, ¹⁄₂c jasmine rice

Periodized Workout Program

Here is an example of the periodization lifting plan that my trainer, Jared Fryman, outlined:

Monday: Chest, Mid-back, Rotator cuff
Tuesday: Quads, Adductors, Calves
Wednesday: Functional cardio (Offseason), HIIT (In season)
Thursday: Shoulders, Lats, Rotator cuff
Friday: Hamstrings, Abductors
Saturday: Arms, Abs
Sunday: Rest (Posing in season)

My workout is divided into 3-week phases. I go through each phase 1 to 2 times before going on to the next phase.

Phase 1

Week 1
Primary lifts 3x15x12x10
Secondary lifts 3x15x12x10
Emphasis, Stability (Earthquake bar is great to use, band work)

Week 2
Primary lifts 4x12
Secondary lifts 15x12x10
Emphasis Negatives 3x8

Week 3
Primary lifts 12x12x10x8
Secondary lifts 3x15
Emphasis Drop sets 3 sets, start at 90-95% of lift, drop 20% each set

Here is an example of a chest and mid-back routine for Phase 1, week 3:

  • Warm-up Rower for 5 minutes, band work for shoulders, then warm-up sets @ 50, 60, 70% working weight for primary lifts
  • Dumbbell Rows 12x12x10x8
  • Machine Chest Press 12x12x10x8
  • Machine Row Drop Sets, 3 drops each set for 3 sets. Fifteen seconds of rest between drops. Ninety seconds rest between sets.
  • Chest Press Drop Sets 3 drops each set for 3 sets. Fifteen seconds of rest between drops. Ninety seconds rest between sets.
  • Dumbbell Reverse Flye 3x15
  • One-Arm Cable Decline Press 3x15
  • Banded Face Pulls 3x15

Phase 2

Week 1
Primary lifts 5x10
Secondary lifts 3x12
Emphasis Speed/ Power work, 10 seconds, 3 sets

Week 2
Primary lifts 10x10x8x6
Secondary lifts 12x10x8
Emphasis Negatives 3x5

Week 3
Primary lifts 4x8
Secondary lifts 3x15x12x10
Emphasis Rack/ Box lifts 3x5

 
Here is an example of a Quad workout from Phase 2, week 2. Due to previous injuries, I can't go as heavy on my lower body, so I do supersets to get extra volume work in.

  • Warm-up Bike 5 minutes, dynamic leg swings, hip band warm-ups, warm-up on squats @ 50, 60, 70% of working weight.
  • Squats 3x10x10x8x6
  • Calf Raises 3x15 (usually keep reps higher on calf work)
  • Box Squats 3 sets of negatives. 5 count down to box.
  • Split Squat 12x10x8
  • Leg Press 3x15 (Superset with lunges for extra volume)
  • Leg Extension 3x5 single-leg negatives, and double leg extension for 15 reps with 2 count contractions at the top.
  • Copenhagen Side Planks hold 30 seconds. Or use the bottom leg to touch and help as much as needed to maintain form.
  • Single-Leg Bridge 3x15. (Keeping the posterior chain strengthened is a must, so I add an extra movement for the back side of the body each week during my Quad workout)

Cardio

Off-season (up to 12 weeks before a show)
Monday HIIT 30/30 splits
Tuesday Steady state 30 minutes
Wednesday Functional cardio
Thursday Steady state 30 minutes
Friday Steady state 30 minutes
Saturday Bootcamp class or HIIT 120/60 splits Sunday Off or steady state for 45 minutes

Pre-Contest:
Monday HIIT 30/30 splits
Tuesday Steady state 45 minutes
Wednesday HIIT 60/30 splits
Thursday Steady state 45 minutes
Friday Steady state 45 minutes
Saturday HIIT 120/60 splits
Sunday Steady state 45 minutes

Presentation Tips

Start posing practice early. Pose without a mirror so you can "feel" the pose without having to see yourself. Don't worry about anybody else on stage. Focus on yourself and the judges. If you are competing in Mens Physique, and you are under 6ft tall, make sure your boardshorts are not too long and baggy.

In Closing

Bodybuilding and contest prep, like life, is a journey. The results and progress you achieve are the results of consistent effort and diligence applied over time. Some days you feel like you're 26; other days, you feel like you're 62. Every day in the gym will not be your 100% best, so If you cannot bring everything you have, bring all that you've got. You will always feel better than totally skipping a day.

You may have an IFBB pro you admire, but that person is thousands of hours ahead of you. Look at your peer group for a reality check. Make a detailed checklist well in advance of your competition. It will ease your mind for the last 48hrs and let you focus.

Remember, you are attempting something that very few ever will try. You are a winner when you walk on that stage because you made the most of what your creator gave you. So be humble to your God, and then... when you walk out on stage, smile and OWN IT!.

MASSIVE MUSCLE FOR THE NATURAL ATHLETE IN 42 DAYS

MASSIVE MUSCLE FOR THE NATURAL ATHLETE IN 42 DAYS

That’s Right, It Can Be Done, but the Relationship Between Training and Rest Recovery Is More Important Than You Ever Imagined.

TRY THIS 42-DAY PROGRAM AND YOU’LL BE AMAZED!

It is a truism that athletes have varying genetic capabilities. Consequently, there is no point in publishing the “latest secret workout program designed to make you bigger than The Incredible Hulk overnight.”

We would suggest that the one real secret is that pro bodybuilders have chromosomes that would allow them to take an aerobics class, drop a Dianabol tab or two, train with the iron about as often as the moon appears blue, and still build muscle from that.

Well gee, guess what -- ninety-nine percent of the population can not follow that protocol.

Well then, what to do?

First, you have to avoid over-training and exploit principles such as specialization and progression. From our involvement with thousands of athletes at every level, we have developed a miraculous 42-day size-surge workout to increase growth and rest-recovery to cover the wide bell-shaped curve of the genetic population.

Because it reduces over-training and increases growth in even the “genetically challenged,” this program naturally also works for the genetically blessed. Remember: the genetically blessed can grow from almost any program, so this is applicable to everyone.

This routine is built around three core training principles:

  1. Specialization
  2. Planned Progression
  3. Rest-Recovery

Specialization, it’s impossible for the non-steroid athlete to train every body part maximally in terms of volume and intensity. For this reason, specialization becomes essential. We’ve focused on leg development in this program since we find that it is the #1 underdeveloped area in most trainees.

Planned Progression, while promoting rest-recovery, is another basic premise essential to this program. Progression doesn’t “just happen”: You have to map it out strategically. Realistic progression is a key factor that most natural trainees miss because they try to progress too fast or at an unrealistic pace. Trying to progress too fast will cause you to fail. Instead, you have to become goal-oriented in your progression. Every day you go into the gym, set a small goal for yourself, even if it is just one extra rep on a particular set. Performing and achieving the goal in your mind before you physically encounter
the weight will prepare you and your body for constant success.

 

Rest-Recovery (and free radical suppression) can be promoted by using cycle training, planning rest days around the varying stress levels imposed upon your Neuromuscular and adrenal systems.

Remember that while you may over-train a single muscle like your biceps, you can also over-train your entire neuromuscular system. This is why we suggest two rest days following heavy leg training – because exercises like squats tax your entire body. Recovery and recuperation within the workouts are also promoted by a push/pull style of training on the major upper-body training days. This facilitates blood flow to opposing muscle groups, prevents premature lactic acid buildups and fatigue in one muscle group, and has a spinal core mediated basis for recovery.

Day 1 Chest and Back

 

Push/Pull Series #1
Bench Press / Bent Row or Seated Cable Row. You will do one set of bench presses, rest 60-90 seconds and then do your set of rows. Follow that for all five sets. For example:

Set #1 Bench Press warm-up – 135 x 10 reps
Set #1 Seated Rows warm-up-7-9 reps

Set #2 Bench Press warm-up – 185 x 3 reps
Set #2 Seated Rows warm-up, 7-9 reps

Set #3 Bench Press 185 x 10–12 reps. Do max reps. If you get 12 reps, then increase by 5% (10 lbs.) the next workout
Set #3 Seated Rows 7-9 reps to failure

Sets #4 & 5 Bench Press 5–7 reps to failure – 215-lbs. on both sets. When you get 7 reps on both sets, add 10 lbs
Sets #4 & 5 Seated Rows 7-9 reps to failure

Push/Pull Series #2
(Same procedure as 1st group – alternate 1 set pressing with a set of pulling)

Incline Press or Lat Pulldown

Incline Press 3 Sets 6–10 reps to failure when you can get 10 reps on all 3 sets, increase the weight by 5 lbs (DB)
or 10 lbs (BB)
Pulldowns 3 sets 8–12 reps

Push/Pull Series #3

Dumbbell Press / Chins
DB Press 1st Set: 20–25 reps to failure, 2nd Set: 12–15 reps to failure
Chins 2 sets to failure (if you can do less than 6 reps per set of chins, add additional sets so that the total reps performed over all sets is at least 12)

Day 2 Light Legs

Compound Sets – (2 sets within same muscle group).
We find very few trainees spend enough time on their legs. The addition of this short workout can make a large difference in your development.

Series One: 6 sets 12 reps each
Front Squat or Smith Machine Squat compounded with Hack Squats. Keep constant tension on the quads by descending below parallel and coming up just 3/4 of the way (non-lockout.)
Try for 12 reps per set. When you can complete 12 reps on all 6 sets, add 10% to the weight. Rest just 60 seconds after completing each superset – take no more than 18 minutes to complete all 6 supersets.

Series Two
Leg curls compounded with Straight Leg Deadlifts.
3 sets 10 reps each – constant weight. (You may add a couple of straight sets for your calves at the end.)

Day 3 Shoulders, Biceps, and Triceps

Push/Pull Series #1
Shoulder Press (seated or standing).
Warm-up set, then 3 sets 5–7 reps
Heavy Barbell Curls warm-up set, then 3 sets 5–7 reps
Triceps Pushdown 3 sets 6–10 reps to failure

On the above push-pull series, you alternate exercises: 1st set of Shoulder Presses, with 60–90 second rest. Then 1st set Barbell Curls. Rest. Then 1st set of Triceps Pushdowns. Rest 60 – 90 and repeat the series.

Push/Pull Series #2
3-Way Dumbbell Raises, 3 sets. Do Bent Over Laterals, 1x 5 reps, Front Raises, 5 reps, and finally Lateral Raises, for your last 5 reps. Repeat until 3 sets of each have been completed.

3-Way Dumbbell Curls, 3 sets. Do 5 reps top half, 5 reps bottom half, and the final 5 reps are full reps!

3-Way Triceps Presses, 3 sets. Do 5 reps Skull Crushers to forehead, next 5 reps bring bar behind the head, and final 5 reps is a full Pullover and Press.

 

Day 4 Rest

Day 5 Heavy Legs

(You use planned progression, and your weights are based on 225 x 10 reps normal workout poundage.)

Squat straight sets (lots of rest)
1st set warm-up 10 easy reps - 135
2nd set warm-up 5 Reps - 185
3rd set warm-up 3 Reps - 205

Work Set #1: Use your normal 12–15 rep weight (in this case 205lbs) and do 15–25 reps. Rest 5 minutes
Work Set #2: Add 20-lbs. (225) and try to get 10–20 reps. Rest 5 minutes

Work Set #3: Use the same weight as work set one (205) and go for max reps.

Note: Add weight when you make 25 reps on your first work set or 20 reps on the 2nd work set, but the 3rd work set is always the same weight as the 1st work set.

Try to add at least 1 rep to each work set above each workout

Push/Pull Series to finish
Leg presses 3 x 8–12 reps
Leg curls 3 x 8-12 reps

 

Day 6 and 7 Rest

Nutrition / Special Supplements for Mass!

In conjunction with a much more realistic approach to training, understand that even genetic wonders do not get maximum results without optimum nutrient-dense 24-hour nutritional support.

Aim for at least 1.5 times your body weight in grams of protein every day. To start, you’ll need at least three regular meals based around whole food protein sources such as steak, eggs, lean ground beef, turkey, chicken, cottage cheese, and fish.

Most people just cannot eat 5-7 whole food meals every day. Instead of trying to choke down one can of tuna after the other all day long, protein drinks make getting your protein quota easier.

You need an intelligent blend of high-octane proteins for growth and support. We do strongly believe that Beverly UMP is the best in quality, convenience, taste, and thus results. UMP is best as a rich and creamy drink. Add heavy cream or half and half to your shake for more nutrient density. You can also make UMP pudding, UMP crepes, and more.

No matter how you use UMP, it provides extra nutritional support and superior source of high nitrogen to grow muscle.

Another very important support tool in your program is Ultra 40 – almost a perfect bodybuilding food. This will not only supply a surplus of amino acids and a premium grade beef protein, but Ultra 40 is laced with micronutrients that provide the groundwork within your metabolism for big growth. This will give you the constant influx of nutrients you need to recover and facilitate growth, 24-7!

For advanced trainees, we’ve all heard the phrase “you don’t grow in the gym.” “Forget what the experts say”… you can grow while you train. There are both truths and fallacies to this statement.

Your efforts in the gym stimulate the growth and recovery that takes place outside of the gym, but there certainly is nothing wrong with getting a jump-start on the process. Density, Muscle Mass and Glutamine Select provide top-grade fuel sources of amino acids for your muscles to feed on while you are training. In addition to fueling growth, an adequate supply of BCAAs in the bloodstream stimulates the utilization of fat stores and increases levels of growth-producing hormones such as testosterone, insulin, and growth hormone. During training, take one or more of these high potency amino acid supplements to increase all three anabolic hormonal environments far past what training alone can provide.

Finally, we also feel that Creatine Select and Mass Maker Ultra will help most people gain mass, especially naturals.

How long? 42 Days

Now, if after 42 days, you are still able to meet your planned progression goals, go another two weeks. Be sure you pay close attention to your nutrition. Take your supplements regularly. Plan each training session in advance. We guarantee you’ll build more muscle in the next 6 weeks than you have in the past 6 months!

 
 

NATURAL MUSCLE SIZE WORKOUT & DIET

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.

Monday: Chest, Biceps, Triceps

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.)

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.)

Wednesday: Legs

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.

Saturday: Back and Shoulders

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 rasies: 3 sets; 12-10-8 reps (use the same weight for all sets).

Natural Muscle Size Workout Summary

Monday: Chest, Biceps & Triceps
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

Wednesday: Legs
Squat (3 warmup sets) then 5x4-6
Straight Leg Deadlift 4x6-8
Leg Curls 3x12-10-8
Standing Calf Raises 3x20-15-10
alternate with
Seated Calf Raises 3x20-15-10

Saturday: Back and Shoulders
Deadlift 5x3-5 (add weight each set)
Barbell or Cable Row 4x5-6
Reverse Grip Pulldown 3x8-6-4
Shrugs 3x8-6-4
Shoulder Press (BB, DB, or Machine) 4x5-6
DB Laterals 3x12-10-8

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

  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.

 

Maximum Size and Strength Nutrition

Meal 1:
Option A: 3 whole eggs, 5oz lean beef or 1 cup cottage cheese, ¹⁄₂ cup oatmeal (before cooking)

Option B: 3 egg omelet, 2oz cheese, 2 slices whole-grain toast with peanut butter or almond butter, 1 apple

Meal 2:
Protein Shake Option: 2 scoops Ultimate Muscle Protein, 2 tablespoons healthy fat source (olive oil, flax 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 ¹⁄₂ cup pineapple

Meal 3:
Option A: 8oz roast beef or turkey breast (or other protein source), ¹⁄₂ 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 non-workout days): 6-8oz ground beef, ¹⁄₂ cup cottage cheese, ¹⁄₂ cup pineapple or ½ cantaloupe

Meal 5:
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.

 

Gain Muscle Size While Losing Fat Nutrition Plan

Meal 1:
2 whole eggs plus 4 egg whites, 5oz lean meat, ¹⁄₂ cup oatmeal (measured before cooking)

Meal 2:
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

Meal 3:
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, ¹⁄₂ cup cottage cheese, ¹⁄₂ cup pineapple (unsweetened) or ¹⁄₂ cantaloupe

Meal 5:
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 non-workout days.

Best Muscle Gain Workout, Nutrition & Supplement Program

Best Muscle Gain Workout, Nutrition & Supplement Program

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 burn 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 w EZ-Bar: 1x10 warm up, 2x8-12

Dips: 2 x maximum reps without weight Abs: 3-4x20-25

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 Abs: 2x20-25

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: 3x10-15 reps with 10 burns at the end of each set

DAY 9: Rest

Then start over with Workout 1 on Day 10

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.

 

Best Muscle Gain Nutrition Plan

Meal 1: 1-2 whole eggs + 3 egg whites, 5-8oz lean meat, ¹⁄₂ cup oatmeal (measured before cooking)

Meal 2: 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 ¹⁄₂ cup strawberries, peaches, or ¹⁄₂ banana to your shake for added flavor

Meal 3: 8-10oz lean meat, 6oz sweet potato or 2/3 cup cooked brown rice, vegetables (broccoli, etc.) and/or salad

Meal 4: Protein Drink (same as meal #2)

Meal 5: 8-10oz lean meat, 2 cups vegetables, salad

Meal 6: (Optional): Protein Drink or 6-8oz roast beef, 1-2oz Swiss cheese

Note: 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.

Bikini Competition at 40+ More Than a Hobby

Bikini Competition at 40+ More Than a Hobby

At a Glance: Teresa Elam, OCB Bikini Pro

Age: 47

Occupation: Physical Therapist Assistant

Current Residence: Virginia Beach

Years training: Consistently now for 6 years

Height: 5'10"

Weight: Off-Season: 146-150, Contest: 133

Favorite Beverly Supplements: Mass Aminos and Ultra 40. Ultra 40 helps improve muscle fullness, strength, and tone. It also helps support red blood cells and re-oxygenation during intense, fast-paced workouts. Mass Amino Acids help me build and preserve lean muscle while I'm getting leaner at the same time.

Favorite Contest Prep Meal: I love my oatmeal with eggs sunny side up. I could eat this all day long.

Music: I love all music, but SoCal is my go-to for cardio and workouts.

Hobbies and Interests:I love painting artwork and enjoy hanging it in my home. I also enjoy painting for others. I always said that when I owned my own home, I only wanted to hang my paintings in it, and now I'm able to do that. People always tell me that I should sell them, but I prefer to give them as a gift. They mean too much to me to sell. Maybe one day, though.

Words to live by: I always say, "You should treat people how you want to be treated. You get back in the universe what you give." I truly believe in this.

IG: TeresaJJ

I began my competition journey in earnest six years ago. I had just turned 40 and was suffering from health issues that would require a hysterectomy to resolve. I tried to put the surgery off, but my condition became uncontrollable, and I ended up in the emergency room requiring four liters of blood. As a result, I became anemic, and surgery had to be postponed for a couple of months until my doctor could get it under control.

Finally, after surgery and an 8-week recovery, I slowly started some easy walking in my neighborhood. Even though it was the middle of winter, I looked forward to my walk every morning, gradually working up to three miles a day. On one of my follow-ups, my doctor cleared me to begin exercising. She knew I couldn't wait to get into the gym and emphasized that I must ease into it with no heavy lifting.

 

Natural Bodyz was the perfect gym for me. I started cautiously, learning what I could and couldn't do. As I grew stronger, I began feeling better about myself. But, summer was coming, and I wanted to have my bikini body back sooner than later. I hired a trainer, Terrence Bond, and began my four-month summer body program. As my training became serious, I met some members preparing to compete in a bodybuilding show. My goal was only to get in shape for summer, but I was intrigued by their lifestyle.

I signed up for a new three-month program that would help me prepare for my first bodybuilding competition. I wasn't sure how well I would do; I mean, I was 40 years old and would be competing against 20-year-olds. But I said, "Why not!". At least I'll have an amazing body for a 40-year-old, right?

My first show would be the OCB Battle for Tidewater. I was excited and so nervous during my prep, knowing that I would step on stage in a little bikini and sparkly heels at 40 years old alongside all these young girls. But I did. And I won every category I entered that day, including my Bikini open pro card and Masters Pro card. What made it even more rewarding was that all my friends, family, and coworkers were there to celebrate with me since it was local.

It was so exciting, and I just loved it from the moment I stepped on stage. I've been competing in bodybuilding competitions ever since. Even today, I get nervous and excited, but I'm so happy to be up there on that stage. I'm proud to represent the 40+ ladies on that stage, even when there are girls as young as my daughter standing next to me. I have competed in nine OCB shows and have won multiple 1st places not only in Masters Bikini Pro but also in Open Bikini Pro. I also have won 2nd overall in the last 2 years at the prestigious Yorton Cup. I'll be there again this year, gunning for that 1st place trophy. I'm now 47 years old and believe I still have a few more years of competing before I retire.

Diet

I eat six times a day, whether in a bulking or cutting phase. My first meal is at 7 am, and my last meal is around 8-9 pm. Meals vary but here is an average day for me. I drink at least 150 ounces of water a day to keep hydrated. I usually put lemon or lime in my water 2-3x a day.

Meal 1: ¹⁄₂c oats (with cinnamon, salt, and a tbsp of canned pumpkin), 5 egg whites and 2 whole eggs, 1c almond milk, 1 tbsp roasted pumpkin seeds

Meal 2: 4oz grilled or air fried chicken or ground turkey, ¹⁄₂c rice (white or brown), ¹⁄₂ avacodo

Meal 3: 4.5oz ground chicken or turkey, 2 low carb tortilla wraps, ¹⁄₄c rice or ¹⁄₂c black beans, add tomatoes and green chili sauce for tacos, and 2 tbsp vegan Greek yogurt with ranch powder seasoning

Meal 4: 4.5oz fish sautéed using gluten-free breadcrumbs, 5oz veggies sautéed in coconut oil with peppers

Meal 5: Same as meal four

Meal 6: 4oz salmon, 3oz avocado, side of diced cucumber and tomatoes

Supplements

I feel using supplements is very important. I like the Ultra 40 / Mass Aminos stack to maintain muscle mass. Another favorite to retain my lean muscle while dieting is Muscle Synergy before my workouts. It makes my body look more defined and not bulky.

Here's how I incorporate Beverly supplements into my daily schedule:

7-Keto MuscLean 2 capsules upon arising & again with meal 2

Lean Out 1 capsule with meals 1, 2, and 3

Ultra 40 Liver Extract and Mass Aminos 3 or 4 tablets each with meals 1, 2, 3, & 4

Muscle Synergy powder 2 scoops pre-workout

Energy Reserve 1 tablet with meals 1, 2, & 3

I also take a probiotic in the morning and at night

 

Training

During my building phase, I usually train four times a week, in-corporating two leg days and two upper-body days. I follow each program for about four to eight weeks. Then I will switch it up by using different exercises or rep ranges. Below is an example of a typical building phase using supersets. Do 3-5 sets of 8-10 reps for each exercise.

Day 1 Glutes & Legs
Glute Bridges (legs pointed out) / Hack Squat
Glute Bridges (legs pointed forward) Straight Leg Deadlift
Smith Machine Sumo Squats / Bulgarian Split Squats
Barbell Squats / Box Step-ups (slow going down)

Day 2 Back & Chest
Wide-grip Pullups / Bench Press
Seated Rows (w/rope) / Incline DB Press
1-Arm Lat Pulldowns / Cable Flyes
DB Rows / Chest Press Machine

Day 3 Rest

Day 4 Shoulders & Biceps
Arnold Press / Hammer Curls
Alternate DB Press / Rope Curls
Lateral Raises / Incline Curls
Military Press / EZ Bar Curls

Day 5 Legs
Squats / Sumo Squat
Leg Press / Sumo Leg Press
Leg Extension / Seated Leg Curl
Deadlift / Hack Squat

 

Days 6 & 7 Rest

I don't perform any direct ab exercises throughout most of the year but keep a tight core while I train. During the last eight weeks before a contest, I will incorporate some light core move-ments and perform stomach vacuums.

I spend 10-15 minutes warming up before each workout and like to do foam rolling or active stretching after workouts. I usually have a vegan protein drink after training. Beverly has a great vegan option called PBP.

Cardio

My favorite cardio is inclined walking. I feel like I get a good burn, but the intensity is low enough that I can maintain it for 30-35 minutes 4 to 6 times a week. I usually set the treadmill at a maximum incline, but my speed level is just 3-3.2 mph.

I also have a love-hate relationship with Tabata sprints on the treadmill. I only do those when I want to cut a little more or get a better sweat session. The intervals for Tabata sprints are 20-second sprints with 10 seconds of rest for eight minutes total.

Some Other Things You Might Not Know About Me

I married my husband, Marcus, in 2020. He also competes and recently won his Masters pro card. Our goal is to compete in the Yorton Cup together. I also got my daughter into competing when she graduated college. I helped her prep, made her meals, kept her accountable, and was also her posing coach. She made me so proud in her 1st show, the 3rd anniversary of my first show; she won her Bikini pro card.

Since I take posing so seriously, I would like to give you some posing tips if you decide to compete on stage. Don't wait to learn how to pose. Once you know you're going to compete, watch videos on YouTube to learn your organization's posing guidelines. If you can, hire a coach to give you feedback. It will help if you video yourself to see any flaws in your posing. Your "Stage Presence" sets the tone for the judges. As soon as you walk out there, you need to convey confidence from head to toe. Make sure you are poised, elegant, and look like you're having fun up there. Finally, you need to pose for 10-15 minutes every day while prepping, even if you have been on stage before. It just has to become part of your daily routine. I hope these tips help and happy posing.

In Closing

Always make time for what you really want in life. No matter how busy your life becomes, you have to accept those challenges and make priorities. I am a mom of two with a disabled daughter. I have traveled back and forth five hours each way nearly every weekend to my daughter's college soccer games for four years. Yet I still was able to compete because it was something I loved and wanted to do.

Competing may have started just for fun, but now it's more than a hobby and has become part of my daily life. I would have never thought six years ago that my life would be structured this way. I enjoy working as a physical therapist assistant; that is my day job, but I enjoy competing and helping others become better on stage. It may eventually become my actual "day job" because I can't see myself not having some part of this life in my daily routine.

Lifting – A Lifelong Passion… and Still Going

Lifting – A Lifelong Passion… and Still Going

At a Glance: Steve Rouff

Age: 55

Occupation: Director, Strategic Program Management – Kroger Co.

Current Residence: Cincinnati, OH

Years training: 40+

Weight: 185

Favorite Meal: Shaved Brussel sprout salad with grilled chicken breast and a hardboiled egg.

Favorite Supplements:Creatine Select, UMP, Glutamine Select, FitTabs, and Up-Lift

Hobbies and Interests: Performance automotive (new and classic), hiking, and travel with my wife, Kelly.

Words to work out by: Trust the process and be disciplined. Know and listen to your body. Training builds both a strong body and mind that brings opportunity to both your professional and personal goals.

My interest in lifting began when I was 4 years old, drawn to the sound of 45-pound steel plates smacking together in the home built gym attached to our house. My dad, Tom Rouff, had started out with an interest in bodybuilding in the early sixties, winning Mr. Cincinnati and then getting into Olympic lifting. He went on to make the USA Olympic Team in the '70s (see Tom's photo below). His dedication to the sport continued, and I started Olympic lifting at age 10. My first meet was a state-level meet at the age of 13 with a body weight of 84 lbs. I won my weight class and "Best Lifter," which is given to the lifter with the best total to body weight percentage.

 

I continued lifting through high school, and at age 16, I captured my first national gold medal in the US Junior Olympics at a body weight of 148. My main diet during this time was chicken and more chicken for protein with fresh vegetables from the garden and some light supplements. (Ok, I did have a couple of cheat days a week, but I was a teenager, and it didn't have any effect on my weight classes) We trained 5 days per week with sessions focusing on speed, technique, and strength. Olympic lifting mainly utilizes fast twitch muscle fibers, so training was intense and focused.

Throughout my high school years, my dad and I continued to train together and competed in many of the same meets. By the time I was 20, I had captured state, regional and national titles. At 23, I competed in the Junior and Open Olympic Nationals. I placed 3rd overall in the 181-lb weight class. I had dedicated most of my life to Olympic lifting, but now I needed to give my body a break. It was tough, but I decided to hang up my Olympic lifting gear.

In 1995, I joined our local Powerhouse Gym and met my wife, Kelly. We trained together, and I began to focus on competing in bench press competitions in the National Athletic Strength Association (NASA), and local gym meets. The lifters at Powerhouse Gym introduced me to Beverly International supplements. Muscle Provider, Mass Aminos, and Ultra 40 were my mainstays.

 

Fast forward to October 2019, we decided to complete our home gym and start setting some new goals for competing in powerlifting bench competitions once again. We updated our home gym(most of our basement) with Rogue equipment alongside all my old school York weights from my Olympic lifting years. Now it was time to sit down and start planning training, nutrition/supplements, and which meets I wanted to target.

Nutrition and Supplement Plan to Gain Strength and Drop Bodyfat

I turned 55 this year, placing me in the 55-59 Masters class and at the front end of the age group. I wanted to add strength while bringing my weight down from 198 to 181 lbs. I've choked down many different protein powders throughout my years of lifting. When I discovered Beverly's UMP, the taste made me feel like every day was a "cheat day." Not only that, but I created a lot of space in our pantry by throwing out all the half-full protein products I had accumulated but couldn't finish.

My wife and I eat a relatively clean diet, allowing one day a week to indulge. As an aging lifter, I knew I couldn't train myself out of a bad diet and that I needed to rely more on my supplements and meal planning to achieve the results I was after. Since I'd had solid results with Beverly products in the past, I referenced their Nutrition and Supplement solutions at BeverlyInternational.com for some guidelines. It was easy to develop the best supplement strategy for me that was aligned with my goals and budget.

My nutrition and supplement plans were designed to gain strength while dropping extra body fat. I went from a body weight of 198 to 181 in 4 months, getting me close to a double bodyweight bench press.

 

Meal 1 – 6:30 am
(30 minutes pre-workout)

2 scoops of UMP with cold water, 1 scoop of Power Greens powdered (generic), 2 hard boiled eggs

Supplements
1 scoop Creatine Select, 1 scoop Glutamine Select, and 2 scoops Up-Lift with cold water, 2 FitTabs, 6 Mass Aminos, 6 Ultra 40, 3 Quadracarn, 1 Lean Out, 6 GH Factor

Snack (midmorning/post workout)
1 scoop Glutamine Select w/water, 12 almonds, 1 tbsp natural peanut butter, 1 rice cake

 

Meal 2 – Lunch (11:30 am)
6oz grilled chicken, 2 cups broccoli, 1 half sweet potato, 2 sugar-free Jello cups

Supplements
6 Mass Aminos, 6 Ultra 40, 3 Quadracarn, 1 Lean Out

Snack (Mid-Afternoon 2:30 pm)
My favorite snack late afternoon is two scoops of chocolate UMP, blended with ice and water. This quenches my sweet tooth with what is like a soft serve chocolate ice cream (highly recommended)!

Meal 3 – Dinner (6:00 pm)
6oz grilled chicken , 8 cups of salad greens, 1 cup non-fat plain Greek yogurt w/1 Truvia sweetener. (For dinner, my wife and I have a variety of meals that consist of lean meat proteins, various salads, and, or a vegetable.)

Supplements
1 scoop Creatine Select, 1 scoop Glutamine Select, 2 scoops Up-Lift with cold water, 2 FitTabs, 6 Mass Aminos, 6 Ultra 40, 3 Quadracarn, 1 Lean Out, 6 GH Factor

You'll notice that I'm taking quite a few tablets with my meals:

6 Mass Aminos
6 Ultra 40
3 Quadracarn
1 Lean Out

... the results make it worth it

In Closing

At the time of writing this article, I've hit my weight goal of 181lbs and am three weeks out from my national qualifier meet. I'm on target for setting the state record and am feeling confident. My lifting journey has introduced me to my wife, countless new friends, and opportunities to train alongside the best.

A special thanks to my dad and coach for setting me on this journey so many years ago. The confidence and discipline he taught me have opened many doors personally and professionally. He still offers support, solid training tips, and guidance. Like many of us pushing to find our limits, my biggest competitor is myself. Staying focused through the peaks and plateaus for success.

Stay focused and listen to your body – we'll see you around the gym.

Postscript: "Hi Sandy - Had a good weekend. For the two meets, I walked away with 3 gold and 1 bronze and set 4 State Records (on my first attempts, both days, I set the record and then broke my own record on my second attempts).

I changed into my Beverly shirt on day two for the medal presentation. I was asked a few times if I was a rep for the company!!!"

THE ULTIMATE NATURAL MUSCLE SIZE PROGRAM

THE ULTIMATE NATURAL MUSCLE SIZE 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.

NATURAL MUSCLE SIZE SUPPLEMENTS

LEVEL 1: (LASTS ROUGHLY 6-8 WEEKS, DEPENDING)

ULTIMATE MUSCLE PROTEIN (UMP) 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.

ULTRA 40 & MASS AMINO ACIDS 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.

ULTIMATE MUSCLE PROTEIN (UMP) Same as level 1

ULTRA 40 & MASS AMINO ACIDS 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.

CREATINE SELECT 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.

ULTIMATE MUSCLE PROTEIN (UMP) Same as level 1

ULTRA 40 & MASS AMINO ACIDS

Same as Level 1 (ultimate dose).

MUSCLE SYNERGY (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.

QUADRACARN 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 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.

Here’s a 4-Day per Week Workout You Can Easily Complete in 60 Minutes or Less Per Day

Here’s a 4-Day per Week Workout You Can Easily Complete in 60 Minutes or Less Per Day

You don’t have to spend hours in the gym to become very strong and muscular. Here is a sample program you can try where you’ll work each body part twice per week, but you’ll keep your total number of workouts to just 4 per week. Each workout should take 60 minutes or less (including warm-ups). Start rela-tively light and add weight each week. Pay close attention to “How to Progress” below.

Day 1: Legs, Abs
Squat (warm up, then) 3x5
Squat (down set) 1x10
Leg Curl 2x15
Leg Extension 2x15
Sit Ups or Crunches 3x15-25
Calf Raises 3x12-15

Day 2: Chest, Arms, Calves
Bench Press (2 warm up sets x5, then) 3x5
Incline DB Press 3x6-8
Standing Alternate Curls 3x6-8
Triceps Pushdowns 3x8-12
Seated Calf Raises (or 1 Legged Calf Raise) 3x10-12

Day 3: Back, Shoulders, Abs
Deadlift (warm up, then) 2x5
Front Pulldowns 3x8-12
Bent Row 3x6-8
Military Press 3x6-8
Leg Raise 3x15-25

Day 4: Whole Body
Bench Press (warm up, then) 3x3
Bench Press (down set) 1x15
Squat (warm up, then) 2x15
Reverse Grip Lat Pulldowns (or chins) 2x6-8
DB Shoulder Press 2x6-8
BB Curl 2x6-8
Lying Triceps Extension 2x8-12

How to progress

Proper progression is essential to the success of any workout plan. Here are some guidelines to make sure you get the best possible results from this 4-day per week workout.

  • Exercises calling for 5 reps or 3 reps - add weight the next time whenever you can get your target number of reps on all sets. Example: Day 1 Squat calls for warm-ups and then 3 sets of 5 reps; if you use 275lbs and achieve 5 reps on each set, then use 280lbs the following week.
  • Exercises calling for 6-8 reps per set – if you get at least 8 reps on your first set and 6 or more on your last set, add weight the next time.
  • Exercises calling for 8-12 reps – when you can get 12 reps on the first set, increase poundage slightly the next time you do that exercise. (Same for exercises calling for 12-15 reps.)
  • Exercises calling for 15 reps – try to get 15 reps on each set. You might have to lower the weight slightly for the 2nd set. Use the 1st set as your gauge, if you get 15 reps then add weight the next time you to that rep scheme.
  • On abs, just work up until you can do 3 sets of 25 reps of each exercise.

Almost everyone tries to increase poundage too fast, or by too large an increment. Use 5-lb increases for the Squat, Bench Press, and Deadlift. For the other exercises, use the smallest increase possible. It would pay off in the long run to pur-chase some 1.25lb plates or PlateMates and take them to the gym in your bag.

Gain Muscle while Losing Fat Nutrition Guidelines

Here are some nutritional guidelines to help you get the most from the accompanying workout program. If you want to gain muscle and strength, protein is of first importance. You should strive for 1-1.5 grams of protein per pound of body weight daily. Try eating 3-4 food meals, and drink 2 protein shakes each day.

Many successful bodybuilders consume 30-40 grams of protein at breakfast, lunch, and dinner, 2-scoop UMP shakes mid-morning and mid-after-noon (40 grams per shake), and a smaller protein meal or shake before bed (about 20-30 grams of protein). They take 4-6 each of Mass Aminos and Ultra 40 liver tabs with each meal to further supplement their protein intake. If you want to gain muscle and strength, you should do the same.

Carbohydrates should be between .5 and 1.0 grams per pound of body weight per day. If your primary goal is to lose fat, adjust your carb intake to the lower end of the given range; to gain, adjust carb intake closer to 1 gram per pound of body weight.

If you have any questions you’d like answered, or comments regarding training as you age, please send them to: rogerr@beverlyinternational.net

The Little Known Secret Weapon That Produces Amazing Results For Thousands of Drug-Free Bodybuilders!

The Little Known Secret Weapon That Produces Amazing Results For Thousands of Drug-Free Bodybuilders!

Everyone’s looking for an edge. Sure, a few modern-day supplement discoveries have provided incredible boosts for today’s bodybuilders, creatine for example, but if you constantly search for the silver bullet supplement, you’ll only wind up with holes in your wallet. Years of experience have revealed a few time-tested basics of good bodybuilding nutrition. Knowing about protein and aminos is common knowledge, but there’s another equally powerful, although less popular supplement, known as desiccated liver – AND strength, size, and endurance all typically increase after adding a quality desiccated liver supplement to your diet.

Liver tablets have been a mainstay of bodybuilding almost as long as the sport itself has existed. Stories from the old timers are filled with examples of phenomenal gains they made on liver tablets. This is still one of the most potent training aids a bodybuilder can use.

The Most Underutilized Tool In Muscle Building

The nutritional tool overlooked by so many is a specific formulation of amino acids. Dr. Eric Serrano MD, one of the few, unbiased experts on the topic (as in no financial ties to a supplement company) put it best when he stated, "Amino acid formulations are the most under utilized tools available to the bodybuilding community." Scientific research has demonstrated that athletes under severe stress, (hard exercise, weight training, even trauma) can benefit from the peptide bonded amino acids because they are up to 16 times more effective for repair than whole food sources. Yes, 16 times more effective!

Classic Research Study Verifies Liver Extract Boosts Strength, Endurance, Performance - - And Resistance To Stress And Disease.

It was 1951 when Dr. B.H. Ershoff took three groups of lab rats and fed them controlled diets for a twelve-week period. Group one ate a basic diet fortified with vitamins and minerals. Group two ate as much as they wanted of the same diet plus B vitamins and brewer's yeast. Group three ate the basic diet but had 10% desiccated liver added to their rations. Then the doctor placed the rats one by one into a drum of water, out of which they could not climb. Therefore, it was either swim or drown. The rats in Group One swam an average of 13.2 minutes, Group Two, an average of 13.4 minutes. When the experiment finally was concluded…Group Three rates were still swimming! Group Three swam almost 10 times as long. No other supplement we know has even come close to liver for improving endurance. Since then the reports of people whose strength, muscle mass and endurance have skyrocketed (since using desiccated liver) have been as countless as the stars in the sky.

Ultra 40 – Beverly’s Form of this Most Potent Natural Bodybuilding Aid

Not all desiccated liver is what it says it is. When Beverly set out to formulate our liver supplement, Ultra 40, we had to improve upon an already proven winner. We started with the “best of the best” - the highest grade AAA purified Argentinean liver concentrate. Why?

The Argentine government will not allow their beef herds to be contaminated with DES steroids, growth hormone or pesticides. Back before steroids, bodybuilders were taking 7.5 or 10-grain tablets and swallowing 1000 tablets a week was very common, (that’s 100 plus a day!). So our next move was to use technology to increase the potency packed into every tablet, because no-one wants to swallow 100 pills a day! Then we worked until we had a formula that contains only trace amounts of fat and cholesterol. What we created had FORTY-FIVE TIMES THE NUTRITIONAL VALUE of whole beef liver AND all the nutrients and enzymes of raw liver, PLUS - all the essential amino acids to pack on muscle - but none of the toxins or fats found in whole beef.

A plethora of nutritional factors occur naturally in liver:

  • High quality protein and amino acids
  • Blood building heme iron (the form absorbed best by the body without toxic buildup)
  • Energy modulating B-vitamins including B-12 and Folic Acid
  • Nucleic acids (RNA/DNA) for proper amino acid utilization and cell growth
  • Fat metabolizing lipotropics (choline and inositol)
  • Antioxidants Co Q10 and selenium
  • Minerals such as phosphorous, copper, zinc, and GTF chromium (insulin regulator)
  • Anti-fatigue and growth factors such as cytochrome p-450.

How Ultra 40 Will Work For You...
Beverly’s Success Formula

A secret at Beverly International that produces more champions than anything we’ve seen is definitely the combination of taking Ultra 40 Tablets and Mass (our amino acid tablets) at each meal. The addition of only four Ultra 40 tablets and four Mass tablets per meal for five meals per day can make a tremendous difference in your physique.

This simple-but-effective supplement program will add up to sixty-five grams of the highest quality protein to your daily intake. The addition of this protein at each meal can have a very positive effect on your hormonal response to eating (more muscle building and fat burning hormones; and less fat storing hormones are produced). Over three months time you will have ingested almost 6000 grams of additional protein, and 24,000 calories of the highest quality nutrients available.

Since it takes approximately 3500 additional calories to gain one pound of bodyweight, dividing 24,000 by 3500 results in a net gain of approximately seven pounds more than if you hadn't taken the Ultra 40 and Mass. It’s no wonder Beverly clients who compete naturally are coming into their contests leaner, yet 5 - 10 pounds heavier than before taking Mass and Ultra 40!

If You Can Only Take One Supplement It Should Be Ultra 40

You know to build muscle it’s imperative that you intensify your rep and set efforts in the gym. But it’s truly the other 23 hours of nutrient loading outside the gym that determines whether or not you’ll make the gains you’re after. If you’re seriously interested in getting the most out of your training stick with the basics of good bodybuilding nutrition and that means Ultra 40.

Ultra 40 is the staple of any good nutrition program and with 500 per jar; you just can’t find a better value…ALL WITH GUARANTEED RESULTS! For added recovery, increased strength, and increases in lean muscle mass, call today and try Ultra 40 for yourself at
800-781-3475.

Desiccated liver contains nucleic acids for proper amino-acid utilization, a growth factor and an anti-estrogen factor, that keeps testosterone levels high, and is also a great anti-toxin.
- Vince Gironda, the "Iron Guru"

 

For Serious, Truly Committed Bodybuilders Here’s Your Key to Becoming the “Best of the Best"

For Serious, Truly Committed Bodybuilders Here’s Your Key to Becoming the “Best of the Best”

Do you eat, sleep, live and breathe bodybuilding? Do you demand a level of achievement and excellence that is higher than most? If so, you’re probably already doing all the “right” things to reach your goals. Still, you may have noticed that it’s extremely difficult to have real breakthroughs. You’re not alone. You, like many in the bodybuilding community, may have missed a powerful, yet little known truth…one that bodybuilders are most guilty of overlooking.

It’s something that will make a change in your gains comparable to turning silver to gold…turning a contender into a champion. It can prevent any of the training you
do, (every single set, rep and every dollar you spend on nutrition) from simply being wasted! So what’s the solution?

The Most Underutilized Tool In Muscle Building

The nutritional tool overlooked by so many is a specific formulation of amino acids. Dr. Eric Serrano MD, one of the few, unbiased experts on the topic (as in no financial ties to a supplement company) put it best when he stated, "Amino acid formulations are the most under utilized tools available to the bodybuilding community." Scientific research has demonstrated that athletes under severe stress, (hard exercise, weight training, even trauma) can benefit from the peptide bonded amino acids because they are up to 16 times more effective for repair than whole food sources. Yes, 16 times more effective!

But don’t be fooled into thinking “any old amino supplement” is as good as the next. To provide the most benefit, the amino supplement must be composed of pancreatic (enzyme) digests of protein and peptide-bonded amino acids that are readily available for your body to use. The scientific measure used to determine this is the amount of nitrogen found in the supplement, (called the Amino Nitrogen/Total Nitrogen rating), and the most superior amino supplement on the market is MASS, the amino tablet Beverly created that is truly different.

Specifically formulated to provide the rare benefits of rapid absorption and complete utilization, MASS Amino Acids (MASS) begins absorbing in minutes for a rapid anabolic effect, unlike whole food proteins that can take up to 4 hours. But, unlike other rapid absorbing protein sources, Mass is not burned as an energy source, its muscle building value stays intact.

  • MASS acts as a trigger to force more gains from your food.
  • MASS provides PEAK nitrogen retention that triggers SPEEDY muscle growth.
  • Stimulates energy metabolism and enhanced protein synthesis during training.
  • MASS spares your precious muscle tissue protein.
  • MASS gives you higher workout energy levels, a better pump and greater mental alertness.

Again, the Amino/Nitrogen/Total Nitrogen ratio is the key to determining how good your amino tablet or capsule really is. One way to think of how important the high nitrogen content of Mass is to your growth is to use the analogy of what happens when you use a “Miracle Grow” additive on a plant. You get a bigger, healthier, greener plant almost instantly. The key reason for this amazing growth is the nitrogen!

MASS Takes On The Competition And Guns ‘em Down!

We don’t mean to sound sensationalistic, but the fact is no other amino acid product holds a candle to Beverly’s MASS. In two double blind studies, Beverly’s MASS amino acids had the highest nitrogen rating of any amino acid in our entire industry. MASS allows for continual protein availability - that means it is not necessary for your body to break down muscle, to supply amino acids for other vital functions such as enzyme production and organ maintenance.

MASS supports an anabolic environment for your muscles throughout the day—preserving muscle mass even during low calorie periods. In other words, the work you do in the gym…stays! Beverly International's had excellent results with our drug free bodybuilder clients who use Mass Amino Acid tablets for increased lean body mass and enhanced recovery from high intensity training.

MASS Fills Your Muscular Pipeline with the Fuel that Kick Starts Protein Synthesis, Reduces Catabolism, And Improves Nitrogen Retention!!

Mass has been around the muscle building block. Its reliable effectiveness shields it from cheap shots by knock-off newcomers. They don’t stand a chance. Mass is the undisputed Godfather of organized gains. It always gets the job done. It provides you an offer you shouldn’t refuse.

Here’s How You Use Mass to Get Great Gains

  • Take 2-4 Mass tablets with each meal or snack. This method increases your net protein utilization from each meal resulting in more lean muscle growth each day.
  • Take 4-8 (based on your bodyweight) Mass tablets before training and 4-8 tablets after training. Puts your body into a positive nitrogen balance conducive to muscle growth.
  • Feed your muscles while you train. Take 12-24 Mass tablets while you train – (2-4 every 10 minutes throughout your workout)
  • Bonus*** keep your body in a positive nitrogen balance all day long – take 2-3 Mass tablets every half hour throughout the day.

AND JUST WHEN YOU THINK YOU’VE GOTTEN ALL YOU CAN GET FROM MASS – THERE’S ANOTHER (ALMOST EFFORTLESS) WAY TO MAKE YOUR RESULTS EVEN MORE ASTOUNDING!

It’s true. Begin taking MASS by itself and we guarantee you’ll experience a dramatic difference…but why not go for a real one-two power punch? Stack MASS tablets along with Ultra 40 liver tablets year round for added lean mass gains. You’ll be in good company, as that is exactly what most of the ‘Beverly’ champion athletes do*.

Listen. If you do everything you possibly can to reach your bodybuilding objectives and still don’t reach them then that’s fate, not something to be ashamed of. But, if you let neglect or a lack of applying knowledge that is proven to make a difference stop you just shy of your dream…you’ll wind up with a painful sense of regret. It doesn’t have to be that way.

Adding Beverly’s MASS Aminos to your daily nutrition can and will make a difference. Call Beverly today at 800-781-3475. Try Mass Aminos for yourself.

 

*Mass and Ultra 40 have a track record that is unequalled by any other non-steroid compound for predictable gains in lean mass! Natural bodybuilders interested in maximum size should do everything possible to get the greatest protein spectrum and utilization. Mass and Ultra 40 are a convenient way to get an amazing and unique amino acid profile to compliment what surely is missing from whole food.

Figure Contest Success in 4 Different Countries - How I Did It

Figure Contest Success in 4 Different Countries – How I Did It

At a Glance: Jonelle Baglia

Age: 33

Occupation or Education: Air Force Weapon System Supply Management Specialist

Family: Married 9 years to my best friend, Zack. We have 2 amazing daughters, Ryah (7) and Ella (5).

Current Residence: Shiloh, IL (near St. Louis, MO)

Years training: For competitions 3 years; for general health about 10 years

Height: 5'4"

Weight: 120-122 off-season, 115-117 contest

Favorite Bodybuilding Meal: It has to be my egg white and veggie (onions, mushrooms, zucchini, and tomato) scramble with a bowl of oatmeal and strawberries.

Favorite Supplements: Without doubt BI’s Ultimate Muscle Protein both chocolate and vanilla. I use UMP as a source of well-balanced protein supplement to help support lean muscle gains.

There are so many ways I include UMP in my diet. The most convenient is just a 2-scoop shake with added water to my desired consistency. I will drink this after my resistance training session or as a meal later in the day. I also like to make pudding using 1 scoop at a time mixed with enough water to create a pudding consistency to enjoy with a spoon. I also make protein pancakes - 3 egg whites, 1-2 scoops UMP, cooked oatmeal (½ cup measured prior to cooking), water, cinnamon and vanilla extract to taste. Combined and made like pancakes topped with sugar free maple syrup. As a small dessert at night, I mix vanilla UMP, 1 tbsp PB2 with water or unsweetened almond milk until pudding like, topped with 2 Tbsp fat free Cool Whip. I actually crave this! These are just a few examples.

Figure Presentation tip: Don’t compare yourself to the other competitors, that’s the judges’ job.  Accept that you are nervous but be confident!

Most Inspiring Book: Don’t Sweat the Small Stuff by Richard Carlson, Ph.D.

Hobby: I love to cook and bake and find new healthy recipes. I am putting together many of my own recipes to someday publish a cookbook for busy moms and dads who want to be fit and healthy and give their family the same advantage.

Words to live by: In my own words. “Excuses are like bad manners, we all have them but it doesn’t mean we should use them.”

I have been in the military for 15 years, currently holding the rank of Master Sergeant, E7. I am a Weapon Systems Supply Management Specialist at the Air Force Global Logistics Supply Center at Scott AFB, IL. My husband, Zack has also committed himself to the Air Force. We have spent 10 years overseas at 3 different bases, moving back to the States January 2012. Outside of the military, I am a Certified Personal Trainer with NASM and AFAA, a Speed and Explosion Specialist with NASE, Group Cycling Instructor, Group Fitness Instructor, and a Fitness Nutrition Specialist. I have a Logistics Management Degree, a Bachelor’s Degree in Business Administration, and a Master’s Degree in Exercise Science and Health Promotion, and I am not done yet! I have more educational pursuits in sight. Over the years, health and fitness has become my passion and I love to help others reach their health and fitness goals and to promote total well-being. Along the way my passion grew into more and I began competing in Figure competitions in 2009:

  • British Natural Bodybuilding Federation (BNBF) Ultra Bodies Competition
  • Women’s Figure, 1st Place Open Class, Best Abs Award, 2009
  • International Natural Bodybuilding & Fitness Federation (INBF)
  • USAG Stuttgart Germany Bodybuilding & Fitness Competition, Women’s Figure, 1st Place Short Class, 1st Place Overall, 2009, earned WNBF Figure Pro Card
  • Muscle Mania Northern Italy Regionals, Women’s Figure, 1st Place/Overall, 2011
  • NPC Kentucky State Championship, Women’s Figure Class B, 2nd Place, National Qualifier, 2012

I have worked with Women’s Fitness Specialist, Julie Lohre, for all of my competition prep. Living in Europe, I was not able to work with her face-to-face, but Julie set up all my training programs in an easy to follow format. I can see a tremendous transformation when comparing pictures from 3 years ago, and I owe it all to Julie for her fitness and diet guidance, as well as her overall support and encouragement. Also, Julie is the one who introduced me to the Beverly International products, so thank you, Julie!

DIET

 

MEAL 1:
4 egg whites scrambled with 2 oz ground chicken breast, ½ cup oatmeal

MEAL 2:
2 scoops UMP mixed with water

MEAL 3:
5 oz lean protein (usually chicken breast or fish) topped on a large salad always including tomatoes, cucumbers, sweet peppers, red onion, drizzled with red wine vinegar; plus a 4-5 oz sweet potato, lightly salted, and with red wine vinegar to moisten it

MEAL 4:
2-3 oz of tuna (in water) mixed with one chopped dill pickle and 1 tbsp light mayo, 1 medium tomato in 4 slices. I top each tomato slice with the tuna mix and avocado slices. Close to competition I omit the mayo and avocado.

MEAL 5:
6 oz lean protein, 2 cups of steamed vegetables, usually broccoli florets and/or cauliflower.

MEAL 6:
On occasion, if I feel extra hungry before bed, I have 1 scoop of BI UMP pudding made with water

 

The best way to implement a plan such as this is to make your meals ahead of time. It is easier to stay on track when the right foods are available. Even more importantly, I do my best to cook clean for my family as well. At first, I would make “their dinner” then “my dinner.” Until one night I looked at the 2 different meals and saw a big problem. My family was eating processed while I was eating a healthy clean meal. Why was that food okay for them but not for me? Why was I taking in all the wonderful nutrition while they weren’t? So, I began incorporating clean diets for my family. Now when we sit down at the dinner table we all enjoy a healthy meal together.

PREPARATION TIPS

I cooked 1 lb of ground chicken to last the whole week for my breakfast. I also cooked egg whites up to 3 days in advance and keep them in separated containers in the fridge. I add 2 oz chicken to each egg white container so I can easily grab it and take to work. At work I store a container of quick oats oatmeal, a ½ cup measuring cup, a bowl and make my oatmeal in the break room at work.

Every Sunday, I buy, wash, cut, and store all my fruits and vegetables. I build one very large salad with all my desired veggies and store it in the fridge. This stops me from having to build a new salad every day, I just serve a couple handfuls and I am good to go! I bring my salad to work in a freezer bowl to keep it cold.

I keep several must-have items at work so I don’t have to carry them back and forth from home: oatmeal, Uncle Ben’s individual microwavable brown rice servings, utensils, red wine vinegar, Splenda, salt and pepper.

SUPPLEMENT SCHEDULE

Multi vitamin (such as Fit Tabs)
Calcium
Fish Oil (or EFA Gold)
BI 7-Keto: 3 capsules 30 minutes before breakfast and 3 capsules 30 minutes before lunch
BI Lean Out: 2 capsules 20 minutes before 5 meals
BI Muscle Synergy (powder): 1 scoop prior to working out
BI Glutamine Select: 1-2 scoops during workout for muscle recovery
BI Ultra 40: 3 tablets with each of 5 meals

TRAINING

Split Routine over 6 days. Each session targets 2 muscles groups with under-trained areas addressed twice a week. The exercises remain the same for 4 weeks with each week changing variables such as rep, sets, intensity, and/or rest periods. No matter how the program is designed, there are always plyometrics involved at least 1 day. Sample:

Monday – Glutes and abs

Tuesday – Back and chest

Wednesday – Delts and abs

Thursday – Glutes and hamstrings

Friday – Biceps, triceps, and abs

Saturday – Legs

Sunday – Rest

 

CARDIO SCHEDULE

5 days a week: usually 3 sessions of 30 minute HIIT, and 2 sessions of 45-60 minutes moderate intensity steady state.

If I can’t get at least 30 minutes in one workout session, I will do what I have time for even if it is only 15 minutes. But in that short time I will go at a very high intensity leaving myself exhausted. Then go back that evening and do at least 30 more minutes of cardio.

TIME MANAGEMENT

Everyone’s experience is so unique and everyone encounters different challenges. For me, my hardest obstacle to overcome during contest prep is time management. Managing all of life’s day-to-day aspects gets harder when you add consistent training, prepping meals, posing practice, so on and so on. So I would like to share this with No Nonsense readers who are wondering how they can do it. This is a small segment I wrote to share with my FB page followers that reveals my dearest secret to accomplishment:

Mental compartmentalization: This is truly my “secret” weapon to living a military life, raising children, maintaining my health, the health and happiness of my family, and finding time for self-improvement. I mentally compartmentalize my entire life by breaking it down into the main areas:

Family/Home Life/Religion
Fitness (Gym/Exercise Time)
School/Education
Social Relationships
Work

 

Each of these areas is important to me so I groom them separately. Of course they overlap each other at times, but helping them flourish takes extra effort and we have to give each the individual mental attention they need to do so. For example, when I first decided to compete, I was working full time, in school full time, my husband was deployed, I was raising 2 very young toddlers in Europe with no family near, and I was going to train for a competition. I had to tackle each area separately. Here’s how. When I stepped into work I did my best to block out the other areas. I didn’t worry about what assignment had to be accomplished for school or what workout I was going to do later. I focused on work and work alone. When I left work, I left thoughts of work there as I stepped out of the office and into the gym. In the gym all I focused on was conditioning for the competition. Yes, many times I heard people saying I was stuck up in the gym, but socializing was not on the top of my list at the moment. When I left the gym and picked up my kids, my focus for the evening was all on my 2 year and 3 ½ year old daughters (favorite part of my day). As soon as they were in bed, I opened up my laptop and school books and thought about nothing but how I was going to rock out this A-paper. When I could not concentrate another second, into the kitchen I went to prepare all my food for the next day, got all our bags lined up by the door, caught my 7 hours of sleep and by 6:15 am, the girls and I were out the door for another day just like the previous. Two of the best feelings of my life were walking across the stage graduating from college with honors, and then 2 weeks later walking across the stage accepting 1st place in my first competition! Although my husband was not there to witness either, he was so proud!

My point is that we all have “stuff.” List your “stuff,” weed out what is not important or makes you unhappy and put the rest into categories. Then find a way to arrange your categories into manageable areas of life. At times in our lives this will be easier or more difficult. But it can be done. Prioritize. If it is truly important to you, it can be done and it should be an area of your life.

You notice I did not list “health” as an area of my life. That’s because it over shadows all areas of my life. Health is not an area of my life; it is the result of my life.

My First Bodybuilding Contest

My First Bodybuilding Contest

At a Glance: Marty Ozimek

Age: 31

Occupation or Education:B.S., M.S., Ph.D. in Aerospace Engineering, currently a Space-craft Mission Design Engineer at the Applied Physics Laboratory

Residence: Columbia, MD

Years training: 15

Height: 5'11"

Weight: 215-220 (off-season), 186 (contest)

Favorite Bodybuilding Meal: Muscle Provider/peanut butter pudding

Favorite Supplements: Ultimate Muscle Protein, Muscle Provider, Glutamine Select, Density, Ultra 40

What would you recommend to someone who has never used Beverly supplements before: 1) Try Ultimate Muscle Protein Chocolate. If you’re not sold after 1), then proceed to step 2) Try any other protein powder in existence. You will quickly return to 1). In all seriousness, in 15 years of trying every protein powder under the sun, UMP ended up naturally finding its way as my personal favorite. It also cooks into many great recipes, such as vanilla/pumpkin UMP bread or pancakes.

Music: Radiohead, Sigur Ros, Armin Van Buuren, The Arcade Fire, Daft Punk

Most Inspiring Book: The Fountainhead

Hobby or interests outside bodybuilding: Working on a pilot’s license, getting an MBA, scuba diving, and improving my golf game.

Words to live by: "I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle - victorious." Vince Lombardi

I never thought that I would be the one sitting here writing an article for my favorite supplement company, Beverly International, following my first ever body-building competition. Until recently, I was unsure that I would ever gain the confidence to "take the plunge" from a recreational weight training enthusiast to the next level. I'm hoping that I may be a lot like some of you who read this article. I was the guy that read all of the bodybuilding magazines, had grown up idolizing the Arnold, Stallone, and Van Damme 80's flicks (including no less than 100 viewings of Rocky IV and Bloodsport a piece on cable TV), and had wanted to emulate those physiques myself at a competitive level.

Unfortunately, my lack of confidence in stepping on the bodybuilding stage was conveniently replaced with excuses for many years. I had many false justifications that I would feed myself throughout my 20's - "I'm too busy with my 9-10 hour workdays", "I don't have enough size yet", or the "my symmetry is not good enough", and oh wait, wait, let's not forget my personal favorite, "all of these bodybuilders are personal trainers in their day jobs, somebody with a sedentary desk job like me could never compete.”

Excuses, excuses, excuses. I even started to believe my own words after a while. The pattern persisted from my sophomore year of college at Penn State ("an engineering curriculum is too demanding!"), through grad school at Purdue ("I could never write a thesis and train for a show!"), all the way up to my job at the Applied Physics Laboratory.

I was on a fast-track to creating a lifetime of excuses until I started dating my girlfriend Sandy. Sandy was the anti-me. Sandy caught the weight training bug from me, and in October of 2011 she got her own itch to compete. She learned of an OCB contest being held in April of 2012, and promptly signed her name on the dotted registration line for the bikini division. A few days later she had begun her contest preparation. "What????" my inner-self said. "How could she??? She hasn't even been training close to as long as me!" This jealous internal rambling gradually changed to the self-realization that Sandy possessed all of the confidence that I didn't, and that it was time to find inspiration in her choice rather than jealousy. My competitive spirits that were previously buried six feet under for the past decade were finally unearthed to the point that I was ready to get off my excuse-happy high horse. I would prep right alongside Sandy for my first ever bodybuilding experience! In hindsight, it's really amazing how we fed off of each other and pushed each other to make this journey.

NUTRITION

OK, Great! I've decided to compete, now what? As a lifetime bodybuilding fan, I knew that a rock solid diet plan was essential, and I needed to come up with one in a hurry. It was late November, and at 218 lbs. with a stage goal of roughly 190 lbs., I needed to diet for 15 weeks to be ready for the show. After analyzing my past attempts to “lean out” I decided that to successfully compete, my best bet would be to consult with a coach. Enter David Johnston. David was an amazing prep coach and immediately set me on a dietary path that yielded the results I desired.

If you've ever read the NNN, you'll find his first suggestion was obvious – I would rigorously weigh all food, log all macronutrients, and would not skip any meals! Although I thought I knew a thing or two about nutrition, I learned from David that part of the key to dieting is (1) conditioning the body to a known nutrient profile, (2) patiently tracking the changes, and (3) then introducing small reductions as needed to continue the gradual weight loss.

The hardest part for me as a first-timer was establishing a good baseline diet. It took about 4 weeks to get the food intake precisely "locked in" for optimal fat loss, so if you too are a first timer, whatever you plan for your prep timeframe, give yourself a few extra weeks of buffer time to account for errors like this! David recommended a carb-cycle diet. The carb days were strategically bracketed around my weight training routine (see the Training section) to give me enough energy to make it through the heavy power days and the high volume hypertrophy days. Another important note about my diet was that I customized it to my 8:30-6:00 work schedule. I consumed meals 2-4 at work. Meals 2 and 4 worked well as quick pre or post-lunch snacks, and meal 3 fit in nicely with lunch so that I could still eat with my friends like a normal person.

Here is a sample of my contest prep diet at roughly 6 weeks out. At this point, my body was responding really well and dropping 1-2 lbs./week, so I stayed very close to this plan all the way up until contest day.

Note: I began each day with fasted cardio and then started with meal 1. I trained with weights between meals 4 and 5. I was at home for meals 1, 5, and 6, and at work for meals 2-4. For fluids, I consumed 1.5-2 gallons of water over the course of every day.

 

HIGH CARB DAY: MON/WED/FRI

MEAL 1:
3/4c oats, 4 oz chicken, 1c egg whites

MEAL 2:
2 scoops of Muscle Provider (A quick and easy snack type meal at work.)

MEAL 3:
8 oz of chicken or tilapia, 1/2c oats

MEAL 4:
2 scoops of Muscle Provider, 1/2c oats (Easy to prepare at work like meal 2.)

MEAL 5:
8 oz of chicken or tilapia, 6 oz sweet potato

MEAL 6:
2c egg whites (at home)

LOW CARB DAY: SAT/SUN/TUES/THURS

MEAL 1:
2 whole eggs, 1c egg whites

MEAL 2:
2 scoops of Muscle Provider, 1 tbsp natural peanut butter (mixed with barely enough water in a bowl to create the tastiest pud-ing in the world)

MEAL 3:
8 oz chicken or tilapia, 2/3 oz raw almonds

MEAL 4:
Same as Meal 2

MEAL 5:
Same as Meal 3

MEAL 6:
8 oz eye of round steak

 

One final note about my diet is worth mentioning. I did not cheat. Think about it: There are plenty of times in your life to give in and eat things that are a bit unhealthy, but a bodybuilding contest is not one of those times. Rather, this is the one time in your life that you are going to put yourself in the best condition of your life - why not bite the bullet, stick to the plan and do it right? It may be hard, but in terms of nutrition, at the end of the day you'll have the clear conscience of saying you gave it every-thing you had when standing on stage.

SUPPLEMENTS

Having taken Beverly International's products since 2007 with great results, I knew I wanted to take my pre-contest supplementation seriously. I went to their website and found their supplement recommendation chart. Included, among other programs, was a full listing of supplements for the male pre-contest bodybuilder. The only other question was supplement timing. For this, I took advantage of the useful information from successful Beverly bodybuilders of the past who had posted their winning formulas in previous No Nonsense Newsletters. From there, I devised the following routine:

Super Pak: One every morning upon completion of fasted AM cardio.

Density: Three with each meal.

Ultra 40: Four with each meal.

Lean Out: Two with each meal.

7 Keto Musclean: Three upon waking before cardio. Sometimes I would take three before weight training if I felt like I needed the energy boost, but not always.

Quadracarn: Three with meals 1, 3, and 5.

Glutamine Select + BCAA's: 2 scoops following fasted AM cardio and 2 scoops following any weight workout.

Muscularity: Began taking at the 4 week out mark. Four caps following each meal.

Bev ZMA: Three at night before bed.

TRAINING

As a lifetime natural bodybuilder that had tried many different weight training programs, I took some time to reflect on what I felt had worked for me in the past. While everyone may be different, I came to the conclusion that for me, heavy compound powerlifting type exercises were my bread-and-butter movements for obtaining mass, while mid/high repetition hypertrophy exercises worked well to supplement the power movements. Interestingly enough, I found that IFPA professional bodybuilder Dr. Layne Norton had implemented both of these features into his training regimen known as Power Hypertrophy Adaptive Training (PHAT). PHAT involves two days of essentially powerlifting of the entire upper and lower body, followed by three days of higher-repetition hypertrophy training of the entire body. Essentially you train your entire body twice per week, incorporating BOTH the "power-building" style and traditional bodybuilding. I believe that the low-rep, heavy compound weight that I moved during the Sunday and Monday power days helped me maximize my muscle preservation over the 14 week haul. In fact, I was even setting a few personal records until about week 10, where my strength actually held even for the most part. My weight training schedule was as follows:

Sunday: Lower Body Power

Monday: Upper Body Power

Tuesday: Off

Wednesday: Chest and Arms Hypertrophy

Thursday: Lower Body Hypertrophy

Friday: Back and Shoulders Hypertrophy

Saturday: Off

 

Sticking to a grueling weight training schedule while working 9-10 hours a day at a brain-exhausting job was mentally and physically draining. Sometimes I felt like my body was running on fumes, but I thankfully had a lot of support from my friends, family, and my girlfriend Sandy when things were tough.

PRESENTATION AND DAY OF THE SHOW

At the start of my prep, I participated in hour long weekly posing sessions with my coach, David. At the 10 week out mark, I was also posing on my own 3-4 days a week for about 20 minutes after work and documenting with pictures. Do not under-estimate the importance of this practice! Trust me, you will look at your pictures from week-to-week and be amazed at the presentation improvements that you'll continue to make. As the days drew closer and closer to the show, I felt that the most important strategy was to keep everything simple and stick to the plan. I didn't panic or make any drastic last minute changes, but I kept the training intense until the last week before the show. During this final "peak week", however, I did throttle back the training and circuit trained for 40-60 minutes on Monday-Wednesday, stopping each set 3-4 reps short of failure. Cardio was also cut to 20 minute sessions. On Thursday and Friday I stopped training altogether, aside from posing practice and visualization.

The day of the contest was like a celebration of all of my hard work rather than a stressful event. The hardest days were behind me. I was well prepared and competing "for the love of the game" rather than to beat other competitors. In the end, I was fortunate to walk away with four total trophies at the OCB Eastern Regional in Baltimore, MD, taking first place in Debut Heavyweight class, first place in Novice Heavyweight class, first place in the Novice Overall, and third place in the Open Middleweight class. Sandy also had a great first time showing and finished fifth place in the Open Bikini division. The highlights of the day were definitely sharing the experience with Sandy, the posedown that I had to do for the Novice Overall, and getting shouts of "Crab Most Muscular" from my friends in the audience! Standing there on the stage at your physical peak, surrounded by many of the people you care about in life, you realize that every minute of the preparation is truly worth it.

&hbsp;

CONCLUSION

Today, I remain an interesting anomaly in my every day work place. My day job involves planning and designing robotic spacecraft missions to asteroids and planets like Mercury and Pluto. That said, it probably comes as no surprise when I tell you that most people in my field do not spend their time moving 500 pounds on deadlifts, or dieting on grilled chicken, oatmeal, and protein shakes for weeks on end. Nowadays, my novice overall trophy (a smily golden muscle-man flexing his biceps) that sits on my desk is an eyebrow raising, conversation piece when a co-worker walks into my office and asks me a question about orbital mechanics. Sandy remains committed to improving her physique to compete in figure competitions, and I hope to beef up my legs and compete for some open overall titles in the future. I hope you find some small pieces of useful information in my story that you may take with you in your own fitness journey someday because I'm sure I will continue to be inspired, amazed, and educated by the stories of others in the NNN in the future.

The Big 5-0, Planning to be My Best

The Big 5-0, Planning to be My Best

At a Glance: Holly Fields

Age: 50

Occupation or Education: College Professor, Gym Owner, Online Coach, Ph.D. Student

Family: Partner of 6 years, Luke; sons-Connor, 22 and Carter, 17

Current Residence: Salem. VA

Years training: 25+ years

Height: 5’8"

Weight: Off Season 145-155, Contest 130-135

Favorite Fitness Meal: Chicken with egg whites, one whole egg, with “Everything Bagel” seasoning

Favorite Supplements: UMP Rocky Road made as a pudding at nighttime, sometimes topped with 1 tbsp of natural peanut butter or sugar-free Cool Whip. Right now, I am also loving Muscle Synergy and Up-Lift during my training!!

What would you recommend to someone who has never used Beverly supplements before? Start with UMP! It is THE most amazing protein and can be used not only in shakes but also in baked goods and pancakes and waffles. You can honestly trust Beverly for whatever goals you have in mind! I love them so much that I became a rep!

Music: Avenged Sevenfold, Metallica, and most 80s “hair metal” bands are my favorites!!

Most Inspiring Book: Girl, Stop Apologizing by Rachel Harris

Hobbies or interests: There are so many things I love to do, but summertime and water (especially the beach) are my favorites.

Words to live by: If it doesn’t challenge you, it doesn’t change you. Every time you go through something hard, it makes you a stronger person. When you are dealing with significant struggles, just remember to hold on, and everything will get better-have faith In God; he will get you through it.

Contact:
IG: @fit_with_holly
Website: www.fitwithholly.com
FB: www.facebook.com/fitnessbyholly

So… this is a BIG year for me, as you can see from my bio!! My goal in life has always been to be my very best. But to get a glimpse of my whole story, we must go back several years.

I played sports as a kid, mainly softball and basketball, and continued those in high school but also played volleyball during those five years (we didn’t have middle school-high school was 8-12). When I went to college, I had no idea what I wanted to do, so I decided to major in psychology. After my first year (it was rough-my grades were terrible), I found the PE department and major of “Commercial Fitness.” While taking my basic “wellness” classes, there were several sections, and one was strength training. I absolutely LOVED it!! I was determined to lift regularly, but the college fitness center was ALWAYS packed, so I convinced my dad to buy me a membership to the little gym in town. This was truly an “old school” gym with magazine pictures of the bodybuilding greats all over the walls!! I think my friend and I were the only female members.

Fast forward to six years after graduation-I had lifted that whole time, but never really with a plan or goal. My first son was born in March 1999, and after his birth, his dad was closing the local grocery store that had been in his family for years and building a brand new IGA supermarket in our town. I decided that the old “Mick or Mack” grocery store would be an excellent place to develop my first gym. We renovated the old grocery store, and in April 2000, my first gym opened. About the same time, I learned of a new bodybuilding category, Figure. It was just what I needed to push me to a new goal. Even with a new baby, I had the drive and determination (or maybe I was just a little crazy) and competed in my first figure competition that same year. At that time, there was still a one-piece and a two-piece round. I had no idea what I was doing but read as much as possible and became more knowledgeable for the next one. I competed again in 2001 and 2002, but nothing spectacular. That was SO long ago; I don’t even remember the exact dates and shows. Sadly, I had to close my first gym in 2002 and took a teaching position in Health/PE.

Luckily, there was a great weight room outside the PE office. A fellow teacher and I lifted together after school. That’s where I learned about Beverly International supplements. I began using UMP, Mass Aminos, and Ultra 40. WOW! All I can say is once I tried them, I have never found anything to compare. I competed again in 2004 with some real improvements to my body, primarily due to my Beverly supplement regimen.

In 2010, I competed in the NPC Northern Kentucky. That’s where I met Sandy and Roger in person. I also made the BIG decision to commit to reaching my goals and dreams by putting everything into my training, contest prep, and offseason! I have spent many years in competition, 2010-2012 was in Figure, then in 2013, I switched to Women’s Physique.

In 2015 after my husband suddenly passed away, I was literally in a fog for months. I was in a terrible place, but lifting weights kept me somewhat grounded. I kept training hard and eventually met my current boyfriend. He had just gotten into lifting, but his enthusiasm and support helped me set new physique and competition goals. I competed in the 2018 NPC Elite Muscle Classic and the 2020 NPC Max Muscle NPC, VA.

I have found that competing every other year allows my body to get a little better in muscle growth. As a natural lifter of over 25 years, it became tough to gain anything between shows when competing every year. Right now, I plan to do another competition in April 2022. No matter what, I know that I will always be chasing the gains, and I would never consider doing it without Beverly.

I tell people often that this IS truly a lifestyle! It isn’t something you can jump in and out of, or you will never see progress. Once you have been doing it a while,
it’s also hard to see a lot of progress, but do not QUIT! Consistency is the key!!

I am currently a professor at a local college teaching Fit for Life courses, and I also still run my gym as well as online coaching and personal training. I am also in the final phase of my Ph.D. and working on my dissertation.

One thing I have learned in being so busy is that you HAVE to make a plan (for everything), or it will likely get pushed aside-there is always something else to do; it is just about what you make a priority. In addition to training clients and teaching while also working on my YouTube channel and podcasting each week (Fit with Holly-YouTube, Women’s Body & Power Podcast). I love to interview competitors to talk about their experiences and just discuss fitness and nutrition.

Adding Muscle in the Off-Season

One of the most challenging components of gaining quality muscle, especially as a natural competitor, is consuming the correct number of calories while still focusing on quality nutrition.

Diet Plan (you need to be sure you are in a caloric surplus to gain lean muscle!)

I typically eat 5-6 meals year-round, typically 3 larger meals and 2-3 smaller meals. I focus on keeping about 50% of my total carbs (25% pre-workout and 25% post-workout) around my training.

I use a macros-based nutrition plan which allows me some flexibility in my food choices.

Top priorities are

  1. Hitting protein goals
  2. Having 3-5 servings of fruits and veggies daily
  3. Keeping processed carbs to a minimum. I follow the same principles in both off-season and competition prep; the calories are adjusted according to my goals.

Here’s a sample of what a day of eating might look like for me in the off-season. This is just a sample plan; I always try to have LOTS of variety, especially to get a wide assortment of nutrients every day.

My goal is to hit my daily macros-when building, I am typically around 2200-2500 calories and constantly working on increasing those numbers while keeping body fat gain to a minimum-however, some extra body fat is necessary (as opposed to being competition lean) to be at the best place hormonally to gain muscle.

Holly Fields

Meal One
1 egg, 100g whites, 2 slices turkey bacon or turkey sausage crumbles added to the egg whites, 2 slices flax (or high fiber) bread or 40g oats, 1 tbsp nut butter or plant-based butter, sliced tomatoes or berries
(about ¹⁄₂ cup of one or the other-usually I have berries with oats)

Meal Two
1 scoop UMP, 4 oz Greek yogurt or ¹⁄₂ cup cottage cheese
Plain Greek yogurt is excellent mixed with UMP Rocky Road or UMP Chocolate - tastes like chocolate cheesecake-this can also be done with cottage cheese if you have a bullet blender or immersion blender.

Meal Three
3-4oz chicken breast, large chopped salad

 

Meal Four (pre-workout)
¹⁄₂ c oats or 1 serving cream of rice, ¹⁄₂ scoop UMP mixed in (extra “toppings” like berries, crushed walnuts, or dry cereal for crunch)

Meal Five (post-workout)
1 scoop Mass Maker Ultra, ¹⁄₂ scoop UMP. Mass Maker Ultra is excellent for post-workout recovery during the building season.

Meal Six
4oz cooked lean ground beef or steak, sweet potato or baked potato, vegetables (broccoli, roasted brussels sprouts, etc.), whole grain bread, sourdough, etc. (I usually have more carbs left at night, and this is where desserts can often fit in as well)

Mass Aminos and Ultra 40 are the fundamental supplements for adding muscle in the off-season. I recommend 12 of each per day
(divided into servings of 3 or 4 at a time) for most women.

Training Plan

During this past off-season, my training plan consisted of a new hybrid training program I created and used for many months.

Full Body Push (Day 1)
I always begin with compound movements and include at least 1-2 warmup sets. Typically, I increase the weight on each set if possible, and reps will usually go down.

Squat variation (3-4x 6-10) try to increase weight each week on the final set

Bench Press or DB Press (3x8-12)

Front Delt Raise (3x12-15)

Overhead DB Extension or Tricepes Pressdown (3x10-12)

Leg Extension (4x15-20)

Calves (Standing or Leg Press Machine) (3-4x 15-20)

 

Full Body Pull (Day 2)

Deadlift variation (traditional, trap bar, or trap/deadlift machine) (4x6-10)

Pullups or Lat Pulldown (4x 10-12)

Cable Row or Machine Row (3x10-12)

Rear Delt (either Reverse Pec Dec or Rope Face Pulls) (4x15-20)

Upright Row (3x10-12)

Machine Curl, EZ Curl, or DB Curl (3-4x12-15)

Hamstring Curl (3-4x8-10)

 


Day 3 Off

 

Upper Body (Day 4)

Pullups (4x AMRAP) or Pulldowns (4x10-12) (alternate each workout)

Chest Flye or Pec Dec (4x8-15)

Shoulder Press (4x8-12)

Rope or DB Pullover (3x12-15)

Superset: Cable Curl/Reverse Triceps Pressdown (3x10-15 per exercise)

Lower Body (Day 5)

Leg Press (3-4x 10-15)

KB or DB Front Squat (3x10-heels on a plate)

Lying Leg Curl or Barbell Romanian Deadlift (4x8-10)

Smith Machine Split Squat (3x10-12 per side)

Lunge variation (2 Sets x 20-30) -usually walking or reverse alternating with DBs

Leg Extension (3x10-12)

Seated Calf Press (3x10-12, slow and controlled with fairly heavy weight)

*1-2 x per week-abs (2-3 varied exercises of 15-20 reps per set, 3 sets each)

 

Day 6 Off

Repeat, or if feeling particularly tired, take 2 rest days before repeating.

Cardio

I will do 4-5 cardio sessions per week off-season, simply for heart health (often just 30 minutes of walking or the bike).

When contest prep time comes around, I increase my focus! I add interval sessions and total time as needed to make sure I am hitting my fat loss goals. Remember though; nutrition is the most vital factor in losing fat- you cannot out-train a bad diet!

My Contest Prep Supplements

3 servings of 4 tablets of Mass Aminos and Ultra 40 each day. At 4 weeks out, I switch to Density instead of Mass Aminos.

1-2 scoops UMP per day throughout my entire prep, typically post-workout and evening (favorite is Rocky Road made as a pudding at nighttime- sometimes topped with 1 tbsp of natural peanut butter or sugar-free Cool Whip)

7-Keto MuscLean and Lean Out stack; I also use Lean Out in the off-season, but I add 7-Keto when I am getting to the point where I am doing daily cardio as it really helps give me some added energy. I take two or three 7-Keto Musclean before cardio and maybe again at lunch or pre-workout. 1-2 Lean Out are taken before cardio and then again with each meal (at least 4 per day).

Also, Energy Reserve is invaluable during competition prep!!

In Closing

The best advice I can give anyone trying to change their body is to be consistent! Even if things happen and you need to slow down, that is ok! You can adjust your workouts or make modifications, but just don’t STOP- think of pushing a boulder uphill- it might slow down, but it is way harder to get it rolling again if you let it come to a complete halt.

My Figure Competition Dream

My Figure Competition Dream

At a Glance: Angie Morales

Age: 38

Occupation: Group Exercise Director at Baptist Family Fitness for 12 years.

Family: Married to Tony for 15 years. Two children ages 9 and 13.

Residence: Corbin, KY

Years training: 19 years of training

Height: 5'3"

Weight: 125-127 (off-season), 117 (contest)

Favorite Fitness Meal: 4oz chicken, ¼ cup brown rice over a bed of spinach and cauliflower, 1-2 tbsp hot salsa, ½ avocado

Favorite Supplements: UMP chocolate protein is by far my very favorite supplement. I mix mine like a milk shake using water and ice. The consistency is amazing and the taste reminds me of chocolate cake batter. I use UMP most mornings and always at bedtime.

What would you recommend to someone who has never used Beverly supplements before: My very first recommendation is the UMP. It is the tastiest way to add extra protein to your diet. It is easily blended and works great in a shaker cup. This makes it very portable for on-the-go situations. I’d tell that Beverly International has been a huge part of my dietary success. I don’t think I would have made it past my chocolate cravings had it not been for UMP. I believe in this company. I trust their products and love the fact that I can pick up the phone at any time and get good-sound advice from the professionals who work there.

Music: Nickelback, Pitbull and LMFAO

Favorite Book: I couldn’t say that I have much time to read, and when I do it’s usually for fun. But my favorite series of books would be the Twilight series.

Hobby or interests outside fitness: My life is pretty simple. When I am not working or training, I am spending my time at the ball fields with my two children. My 9 year old daughter plays basketball and is on four baseball teams. My son is also active in sports and has recently taken up exercising at home on our Bowflex.

Words to live by: “I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed.” ~Michael Jordan

For as long as I can remember, I have always been an athlete. I was always up for a challenge and was hardly a “Barbie doll” type of girl. I was obsessed with movies like Rambo, Rocky, Conan the Barbarian and The Incredible Hulk. It’s funny now, to look back on the fact that I watched the icons of bodybuilding before I even realized my future passion.

I joined my first gym nearly 20 years ago. I loved weights and I wanted to learn as much about it as I could. 3 years later, I had my first secret thought of someday competing. I never told anyone of my “competition dream”, instead I just ignored it for fear of failure. A year later I became pregnant with my first child. At this point, I was hit or miss at the gym, and I gave myself permission to eat whatever I wanted. On August 17, 1998, the day Hunter was born, I weighed 200 pounds. I was completely at a loss. I didn’t see any hope for ever being 125 pounds again. I worked a full-time job and spent every free moment with my baby. I felt disgusted with my appearance and I even questioned my husband on how he could possibly still love me. Of course, he supported me and loved me no matter what size I was. It was at this point that I knew I had to make changes. I started training again. I became an animal in the gym, hitting the weights and cardio with a vengeance. By the summer of 2000, my goal was met! I had finally made it back to the mid 120’s. We went to the beach that summer, but I still found myself wearing shorts over my bathing suit. I’ve just never been comfortable in my own skin, and especially in a bathing suit.

So, fast forward to January 23, 2003, the day my daughter was born. After a pregnancy of continuous exercise, weight training and healthier eating, I delivered Kaylee at about 180 pounds. It was unbelievable to me that I had still gained over 55 pounds with her. Four months later, my daughter was diagnosed with Bacterial Meningitis and we almost lost her. She was near death when they took her off in the ambulance to UK Pediatric ICU. Those were the scariest two weeks of my life. She did recover, and is now 9 years old and perfect in every way.

Now, I was overweight again, but consumed with “mommy guilt” about hitting the gym. My only exercise was when I taught my group exercise classes. Years passed, with me once again feeling down on the inside about my appearance. I gradually started to add weight training back in to my routine, but not with the same passion that I had in the beginning.

It was a planned Florida vacation in 2009 that finally sparked my passion again. My goal was to be as lean as the women featured on the cover of Oxygen. I “secretly” went on a competition diet that I found online and by the time we left for our trip, I had managed to reach 126 pounds. While on vacation, I exercised every morning at sunrise. I ran the stairs of our condo, 25 floors, multiple times. Then at 7am, the gym opened and I circuit trained for another hour. I actually came home from our trip weighing 3 pounds less than when we arrived.

I finally decided to enter a Figure Competition. I picked a show, discussed the details with my husband and set my plan into action. I had 12 weeks to get ready. I continued to follow my now, “not so secret” diet plan and made tremendous progress. I stepped on stage at 112 pounds and took two overall titles (Masters and Open) at the East TN Expo in Knoxville, TN. My next show was seven days later where I placed 5th at the Tricky Jackson Classic, an NPC National Qualifier in Lexington, KY. I was hooked! I’ve continued to compete ever since and just got home from the Arnold Classic Amateur where I placed 4th! Pretty much a dream come true. As you can probably tell by now, I am in love with the sport, and the stage and I plan to compete for many years to come.

Now, I’d like to share some insight into my nutrition, cardio, and training with you. I hope it will help you to start or advance your own journey into fitness.

Nutrition

My meal plan was developed by “Fit To Be In Your Kitchen” and Ruben Sandoval. I eat 7 small meals every day. I implement a carb-cycling plan where I do two low-carb days, then a medium carb day, followed by three low-carb days, followed by a high carb day. My calories during my Arnold Classic show prep ranged from 1650-2050 throughout the week.

My low carb day looked like this:

3:45am: Wake up, three Fit Tabs (previously called Ultra 4), one scoop Glutamine Select, two Lean Out and three 7-Keto

4:30am: Workout and posing practice

8:00am: UMP chocolate with ½ cup of strawberries and another scoop of Glutamine Select

10:30am: 4 egg whites and ¼ cup of oats plus 1 tbsp natural peanut butter and two Lean Out

1:30pm: 3 egg whites and one granny smith apple

4:00pm: 4oz chicken, ¼ cup brown rice, ½ avocado and lots of veggies plus 2 Lean Out

6:00pm: Quest bar, 2 Lean Out and three 7-Keto

7:30pm: 4oz Tilapia (pan fried in 1 tsp of olive oil), 7 asparagus spears, a bit of cauliflower and a tbsp of salsa, 1 tbsp of Chia Seeds sprinkled over Tilapia, lemon juice squirted over everything and 1 tsp of Parmesan cheese sprinkled over everything

9:30pm: ¾ scoop of Chocolate UMP and 1.5 tbsp of natural peanut butter, two Lean Out and three Fit Tabs

On my medium and high carb days, I have a variety of recipes including egg pancakes, slow-cooker chicken tacos, egg muffins, and a quinoa, chicken and spinach meal that is really tasty. I also get to use some mayonnaise!

I prep my foods in advance. I boil a big pan of chicken, after it’s finished, I place individual servings into sandwich bags and add seasoning. I make a whole box of brown rice at once as well as many servings of Tilapia. I keep two days’ worth in my fridge and place the rest in the freezer. As I need more, I remove it from the freezer and allow it to thaw inside the fridge. The key is to be prepared! I know what I am going to eat every day, and plan accordingly. I pack all my foods in a cooler if I am working or at ballgames with my children. I even pack my digital scale everywhere I go just in case I need to measure anything. I am very diligent about my food measures, it’s the only way to know exactly how many calories you are consuming. I drink at least one gallon of water each day. It’s healthy and a good way to help control hunger pains. I use sea salt enriched with iodine on most of my foods as well as Mrs. Dash seasonings.

Supplements

Chocolate UMP is the bomb! I will NEVER use any other protein powder. It’s my chocolate fix every day. Glutamine Select is what I call my “magic potion”. I train very hard, and without it, I am dragging. It helps me recover faster so that I can push just as hard with every single workout. I love Fit Tabs, it’s the new name for Beverly’s original Ultra 4 multi-vitamin, it doesn’t make me sick like most vitamins. When I don’t use Fit Tabs, I get cramps in my legs. I use Lean Out and 7-Keto to keep my metabolism up and to mobilize stored fat for energy.

Cardio

I am a Group Exercise Instructor. I teach 4 days of classes per week including Indoor Cycling, Step and Bodypump. I’m lucky to be able to use these classes as my cardio. My only other cardio is one extra day of treadmill hill climbs or outdoor stair running. The Group Exercise classes are a great way to burn a lot of calories and have a ton of fun. The atmosphere is motivating and the participants are encouraging to one another and to me.

Presentation

I practice my posing at least 4 days a week, starting at 6 weeks out from the show. I visualize myself on stage. I hold each of my poses at least 30 seconds and repeat multiple times. I practice my walk, my smile, my model pose and even my curtsy. I also video myself once per week and use it to see where I need to improve or make any corrections. When on stage, my goal is to appear super-confident and relaxed. I think it really makes a difference if you take your posing practice seriously.

In closing, I would like to say to everyone that the journey to being healthy and fit is not easy, but it’s so worth it. The feeling of meeting your daily goals, each and every day, is very powerful. I strive to lay down every night, proud of what I have accomplished that day. I sleep sound and wake up excited to do it all over again the next day! Maybe you too have a secret competition dream. Set small goals, take it one day at a time and be an example to those around you. Competitions may not be for everyone, but feeling good in your own skin is, and that’s a trophy in itself.

Training

I usually start show prep with a split routine where I weight train 5 days a week, working one muscle group each day. I train each muscle with 5 exercises doing 4 sets of 8-12 reps for each exercise. I hit abs at least three days a week. Hanging knee raises is one of my favorites. As my show gets closer, I train 6 days a week. I do full body, circuit style weight training on four of the days. On these days I utilize supersets, tri-sets and quad-sets. I like to train at a fast pace, keeping my heart rate high, and breaking a good sweat during these sessions. On the other 2 days, I focus on legs one day and shoulders the other. These are two of the most important

Long Term Consistency  Trumps Short Term Intensity

Long Term Consistency Trumps Short Term Intensity

At a Glance: Sean Young

Age: 41

Occupation or Education: Physical Therapist; owner of The Impakt Lab

Current Residence: Cincinnati, OH

Years training: 23 years

Weight: 205-210 (Offseason), 185-190 (Contest)

Favorite Bodybuilding Meal: Steak, eggs, and sweet potatoes

Favorite Supplements: Muscle Synergy and the Super Pak

What Supplements would you recommend: Super Pak for everyone; Muscle Synergy for year-round muscle gain, and Up-Lift for a great stimulant-free pre-workout and pump

Music: Anything with a good beat

Favorite Book: Can't Hurt Me - David Goggins

Hobbies and interests: Camping and hiking with my wife and daughters all over the USA; coaching my daughters' lacrosse, soccer and basketball teams

Words to work out by: The pain of being legendary is less than the pain of being ordinary. If you don't have enough discipline to beat the alarm clock, how are you going to beat everything else in life?

Instagram: @theimpaktlab

In the dresser in my room, I have a plaque that highlights the importance of perseverance. It is a word that is one of the fundamental principles in which I live my life. I have had this plaque since high school, over 20+ years ago. That's when I also decided to begin my career in bodybuilding and was introduced to Beverly International by my first prep coach Jeremiah Forster. Fast forward 20+ years later, countless amateur bodybuilding competitions, achievement of natural professional status, and now 10 professional bodybuilding shows won; Beverly has been with me all the way!

In 2018 after competing and running marathons simultaneously, I found out I had a severely torn cartilage leaking fluid, a stress fracture in my tibia, and a torn meniscus in my left knee. Surgery was strongly recommended, however being the stubborn physical therapist I am, I decided to do my own rehab and see how far I could get. Although the cartilage and meniscus will not heal, I rehabbed my knee to full strength and ROM and resumed bodybuilding training. In 2020 when the gyms shut down, I got back into running. Although my true passion is bodybuilding, running was another outlet to challenge myself physically and mentally. When you can make yourself do daily tasks that are uncomfortable and difficult, you will be more equipped to handle more difficult tasks when they arise. 2020 was a great example of this. I was not about to let it get the best of me. I joined a couple of virtual marathons and ran four consecutive half marathons in 4 weeks leading up to my 40th birthday. Given the aforementioned knee injury and my home base Gymbo's Personal Training and Fitness Center opening back up in the summer, it was time to get back to my true passion of bodybuilding!

The old saying goes, "If you do what you have always done, you will get what you have always got." I have been bodybuilding and competing for 20 years! This year I decided to try out a new bodybuilding split and venture outside my comfort zone. I have always been intrigued by the push/pull/legs split but wanted to make my own version. What I developed was an 8- day split. It would eventually shape out like this:

  1. Legs: Quad focused
  2. Pull: Upper back and bicep isolation
  3. Push: Upper chest anterior and delt pressing movements with heavy triceps movements
  4. Off
  5. Back: Primarily posterior chain movements and rowing
  6. Arms
  7. Chest and shoulders: Isolation chest movements using multiple angles and a lateral delt head focus
  8. Off

Example of my typical Chest and Shoulders - Day

  1. Machine Flyes: 4x10
  2. Flat Bench Press: 15,12,10,8
  3. Incline Bench Flyes: 4x10
  4. Hammer Strength Chest Press: 4x10
  5. DB Laterals: 4x12
  6. Standing Heavy Single Arm Laterals: 4x10
  7. Alternating DB Front Raise: 4x10
  8. Rotator Cuff External Rotation: 4x20

This layout allows for recovery between body parts and minimizes the overlap of muscle groups. Once I established the main framework, I then had to figure out a total volume for the end of the 8-day cycle by trial and error. If you are going to try this, I would suggest tracking your total reps and sets to find your maximum recoverable volume for the 8-day cycle.

The next step was a good supplement regimen to aid recovery while building muscle. I primarily worked out in the morning. Depending on the day, I would start with coffee and Muscle Synergy to get a good pump in the morning. I typically drink 2 scoops of Muscle Synergy 3x/day. If working out later in the morning, I would drink two scoops of Up-Lift before my workouts. I began taking 2 Ultra 40's 3x/day with meals. I also take a Super Pak and 3 ZMA 200 before bed.

My first show of the year was the PNBA Phillip Ricardo Legends Classic in Virginia. I used the same split that I laid out above but decided to try a different approach to cardio. To get ready for competition in the past, I would train, do "traditional" cardio, and not much else in terms of physical activity the rest of the day! In prep, as our calories decrease, so does our natural activity. Our bodies are smart and always find a way to auto-regulate to conserve energy when they are in a deficit. First, I looked back on data from my Apple Watch to see what my average step count was for the previous two months at maintenance calories. Once I began prep, I decided to add 2000 steps to my current average step count. This would combat the natural decreased activity levels to ensure that I continued my current activity and added additional activity. I decided to use this approach instead of "traditional" cardio to the first show and see what would happen!

I eat clean year-round and never get too far out of shape. When I prep for a show, I may change the ratio of macronutrients but never exclude a specific macronutrient!

Supplements

2 scoops Muscle Synergy 3x/day

2 scoops Up-Lift pre-workout

1 Super Pak; 3 ZMA 2000 before bed

 

Here is an example of my meal plan at 6 weeks out:

Meal One
1 scoop UMP, 80 grams steel cut oats

Meal Two
6oz chicken, 6 ounces broccoli, 6 ounces carrots

Meal Three
1 scoop UMP, 7 rice cakes

Meal Four
6oz chicken, 8 oz potato, 1 serving fruit

Meal Five
10 egg whites, 2 whole eggs,
7 rice cakes

Meal Six
6oz 93% lean beef, large salad,
2 cups mixed vegetables

Well as it turned out, my new approach was a success. I placed first in the Pro Classic Physique division, achieving my 9th professional win! The next show was promoted by Josh Miller, the NGA Bluegrass Championships. This show was 8 weeks later, so it would give me some time to experiment with new ideas again. I always tell my prep clients that I practice new ideas on myself first, so it's on me and not them if I mess up!

Since my conditioning was where I wanted it to be, I maintained my step count for the prep duration. No additional cardio was necessary! I was really enjoying the new workout split, so no changes were needed in this area either. I made sure to continue training as heavy as possible and maintain my workout volume. I am a strong proponent of going as heavy as possible with good form leading up to a show to best maintain your hard-earned muscle.

The next step in the process was to experiment with weekly refeeds. This was an excellent opportunity not only to replenish glycogen but a chance to see how my body would respond and look with additional carbohydrates. My refeeds were in the form of a carbohydrate bump only, with a slight decrease in protein and fats to keep the calories under control. I would refeed with an addition of a 50-75% increase in carbs from the usual daily average. I practiced single-day refeeds and two-day refeeds as I became closer to the show date to see how I would respond. I found that I looked the best on the 4th day after a 2-day refeed! So day 1 and 2 refeed, day 3 baseline macros, and I would look my best day 4. I used this approach to compete in the NGA Bluegrass Classic, placing first in the Pro Classic Physique division - my tenth Professional career win! Being that it was close to home, my wife, daughters, parents, training partners, and gym family were all there in attendance to cheer me on and make it a wonderful and memorable experience.

Over the past 20+ years, I have been blessed with a great support system at home from my wife, children, and family. I also had great training partners, friends, and a great gym to train and work. Along with the support of family and friends, Beverly has been the backbone of my training program throughout my entire career in natural bodybuilding! Long-term consistency of good family, friends, support, and Beverly International supplementation trumps short-term intensity every day or the week!

Five Ms Olympia Figure Titles and Fifteen Years with Beverly International

Five Ms Olympia Figure Titles and Fifteen Years with Beverly International

At a Glance: Cydney Gillon

Age: 29

Occupation or Education: Professional Female Figure competitor, Ambassador for the IFBB, and Posing Coach (for all divisions)

Education: University of Southern California (Master of Arts in Strategic Public Relations), University of Pennsylvania (Bachelor of Arts in Psychology)

Current Residence: Douglasville, GA

Years training: 16 years

Height: 5’3 3/4”

Weight: 150s, Contest - 130s

Favorite Bodybuilding Meal: Ground turkey and rice cakes

Favorite Supplements:  Density, Lean Out, 7-Keto MuscLean, ZMA2000

Hobbies or interests: Dancing, yoga, and eating

Words to live by: "If you want to succeed as much as you want to breathe….then and only then, will you be successful."

5x Ms. Figure Olympia

National and International Posing Coach NPC Promoter - Cydney Gillon Peach Classic

Certified Personal Trainer (IAFS)

CEO @officialcakefactoryfitness

Creator @cylenceclothing

Co-Creator @cydneygillonflawlessretreat

Cydney Gillon Scholar-Athlete Scholarship

I can't believe it has been over five years since I graced the cover of Beverly's No Nonsense magazine. At that time, I was training for my first Ms. Figure Olympia title. Now, I'm defending my fifth consecutive title.
I started lifting at age 13 and began taking Beverly International supplements at 14. At that time, I was preparing for my first bodybuilding show. My mom wanted to make sure that my supplements were safe since I was so young; that's why she chose Beverly International. Now at 29 years of age, my journey with BI continues. Over these years, I have gained a wealth of knowledge about the value of training with proper nutrition and supplementation.

In the remainder of this article, I'd like to share with you the current state of my nutrition, supplements, training, cardio, and presentation plans.

Nutrition Plan

In the beginning, I used Beverly's 16 weeks out diet plan. See page 4 to check out this plan in detail. It formed the foundation for my physique and nutrition philosophy. I tried the Keto diet at one time, but I don't think it is a viable long-term plan. I don't particularly like counting macros, so my preference is to be told by my coach what to eat. In general, I eat six meals a day every 2.5 to 3 hours. I also need to say that I love my "planned" cheat meals. I decided five years ago to watch my diet year-round. My coach, Damian Segovia, writes out my meal plans based on how much muscle I need to gain (or lose) and the amount of body fat I need to shed. The programs vary each year and for every competition. Hydration is also essential. I drink a minimum of 2 gallons of water a day.

My Supplements

7-Keto MuscLean for weight loss, Lean Out for fat loss, Density to maintain muscle while doing intensive cardio, ZMA 2000 for recovery, and the Super Pak to keep a healthy body. UMP protein pudding and pancakes are some of my favorites!

Training

My training style is based on my track foundation and the basics that I learned from my parents. Today it varies. Now, my focus is overall maintenance, so I train to maintain and refine, not grow. I build muscle easily, so I have to be careful not to gain too much. Too much mass can take away from the look needed for my category.

I enjoy the drive needed for improvement, which also means overcoming the challenge of using different training techniques that may be foreign to me. Pushing myself to do my best relaxes me. In my years of training, I have learned to pay attention to my body and learn what works for me. I spend as much time as needed in the gym to achieve the goals I set for the day. Total time including stretching, warm-up, and cool down, averages 1.5 hours.

A typical leg workout might include squats, leg extension, lunges, and presses. Hamstrings might consist of standing and seated leg curls. (I have to avoid any direct glute exercises to ensure I don't overdevelop that bodypart).

My gym has a variety of equipment for each exercise, which allows me to hit new angles and work the parts of my legs I want to target.

Cardio

I usually do cardio after my workouts. I like to change it up. I will walk, use the elliptical, bikes (different ones), and sprint. I try to keep my body guessing. There is no need to do excessive cardio if you are in shape. I never do hours of cardio. At a certain point, it starts to eat away at your muscle. 20-30 minutes is usually right for me, depending on whether or not I am sprinting, doing steady-state, or just getting my steps in. Sometimes I incorporate plyometrics.

Contest Countdown - 16 Weeks Out Nutrition Plan

The nutrition and supplement plan listed below is the nutrition plan that Cyd references in her article. It was the plan she followed as she began her quest to one day become Ms Olympia.

Prepping for Show Diet: 6 meals per day:

Meal One
1 whole egg + 4 egg whites - 4oz very lean meat - ¹⁄₂ cup oatmeal

Meal Two (Choose one option)

Option A: Protein drink with two scoops Ultimate Muscle Protein (UMP), one tablespoon healthy fat source (olive oil, flax oil, almond butter, or heavy cream).

Option B: 4oz lean beef or chicken or one can tuna, one small apple or orange

Meal Three
5oz lean meat (chicken or other lean protein
source) - 5oz sweet potato or ¹⁄₂ cup cooked brown rice - 2 cups vegetables (broccoli, etc.) or green salad with 2 tbsp vinegar and oil dressing

Meal Four (same options as meal #2)

Meal Five
5oz very lean meat (chicken breast, fish, turkey breast, lean beef - sirloin, filet, etc.) - 2 cups vegetables - Salad with 2 tbsp vinegar and oil dressing

Meal Six (Optional)

Option A: Protein Shake or Pudding: 1 Scoop Ultimate Muscle Protein (UMP), add enough water to make a shake or pudding the consistency you desire

Option B: 6 egg whites with 2 cups of vegetables

Essential Supplement Program:

Take 2 FitTabs with meals #1 and #5

Lean Out - 1 capsule per meal during this stage to help regulate cravings and mobilize fats for energy.

Take 3 Ultra 40 tablets and 3 Mass Aminos (or 2 Density) with any four of the meals listed

EFA Gold - 3 capsules with meal #1

Presentation Tips

Practice, practice, practice! I practice my posing year-round, usually after my workout. Since I am a posing coach, I am ALWAYS thinking about posing and coming up with different ideas for my clients. I only practice posing 2-3 times a week since I've become fairly proficient, but your practice should be determined by the amount of work you need. Your posing needs to look effortless. You need to get a second set of eyes on you. I use my mom and video my routines. Please DO NOT WAIT UNTIL THE LAST MINUTE to perfect your posing.

Conclusion

You have to do what you need to do while competing, but you also have to make time for your family, friends, and fun. Living. That means having a cheat meal as needed and doing other things that bring you joy. Preparing for a show is tedious and sometimes grueling if everything isn't in sync. When it is time to cut everything out (those things that could be distracting to your prep), then and only then do you focus on YOU, your training, nutrition, and rest. Lastly, young athletes also need to understand that it is important to first build the best body you can with basic nutrition and hard work. Build YOUR foundation. Bodybuilding is not a quick fix. It takes time to transform.

If you want to succeed in your transformation/competition, it requires more than just training, nutrition, and the correct supplementation. You have to have the proper mentality. This is so important because many competitors do not. In addition, you need to be secure with yourself and stay on course. Don't let anyone deter you from your goal or keep you from staying on track. Stay focused. Life doesn't stop, so you need to be resilient and bounce back from whatever negative occurrences are going on in your life. Attaining a successful transformation requires mental strength, dedication, consistency, and passion. This is the mindset a competitor has to have to create long-term success.

Going Strong at Age 50

Going Strong at Age 50

At a Glance: Joe Corbett

Age: 50

Occupation: BSBA Madison University, registered investment advisor and founder of Equis Group LLC.

Family: Married to Stacey for 23 years. We have five children Kasey 23, Cecelia 21, Joseph 18, Luke 16 and Frankie 13.

Residence: Wildwood (St. Louis), MO

Years training: 33

Height: 5'10"

Weight: 190 (off-season), 176 (contest)

Favorite Meal: Organic steel cut Irish oats with cinnamon, Splenda and vanilla UMP mixed in

Favorite Supplements: Hands down UMP cookies & creme, in final stages of contest prep diet, I can’t wait to have a shake made extra thick and right from the fridge.

What would you recommend to someone who has never used Beverly supplements before: If you are serious about your fitness goals you should at least try Beverly products. Perhaps you could start with the proteins and then experiment with other products you are interested in. I have used many supplements on the market today, but really feel that Beverly products help me to achieve my very best. I have two sons that play soccer at a high level. I formulated a nutrition plan for them including an UMP shake every day, Fit Tabs multi-vitamin and Glutamine Select.

Music: I have all types of music consisting of classic rock, metal, country and R&B. My workout playlist is called “Crush It” and it consists of bands like Disturbed, Chevelle, Godsmack, and Tool. This music describes the way I train –total intensity.

Hobby or interests outside bodybuilding: Riding my motorcycles and watching my kids play sports.

I have trained my entire adult life. At 17 years old, my friend and I rode bikes to a nearby community college to work out on Universal equipment. Then, at age 18 I joined George Turner’s gym paying with money I had saved. Turner’s was a hard core gym with big guys lifting heavy weights. I maintained a decent level of fitness throughout my 20’s and actually competed once without much success due primarily to a lack of discipline.

Again, I maintained through my 30’s and competed again at age 40. I took second place at the “Show Me Naturals”. It was such a blast; I competed the following year in the same show and won the middle weight open class. I competed several more times over the next 3 years with decent placings.

Last year, at age 49, I competed again. This time in a larger show, the “NPC Continental USA” and won the overall Masters. This was the first show where I used Beverly products seriously and boy what a difference it made in my overall physique. After competing this summer at the “Missouri State Show”, I would ultimately love to compete in the “NPC Masters Nationals”. But for me, the real accomplishment is just standing on stage in the best shape of my life. I heard a quote once that sums it up for me, “Your body and your spirit are gifts from above and what you do with them while on this earth is your gift back to God.”

Now that you know a little about me, let’s get into some things that I’ve learned along the way that might help you. We’ll start with a problem that I finally solved which may be relevant to many of you. I couldn’t hold muscle in the later stages of my contest diet. I solved it by keeping my body fat lower off-sea-son, increasing my pre contest food intake a little, and adding two specific Beverly products that helped me maintain muscle tissue, Mass Amino Acids and Ultra 40. Now, let’s go deeper into my diet.

Diet & Supplement Schedule

6:30 am:
2 caps of 7-Keto MuscLean

7 am:
5 egg whites, 2 whole eggs and ½ cup of steel cut Irish oats
1 Super Pak, 3 Mass Aminos, 3 Ultra 40 and Lean Out

10 am:
2 scoops of UMP and 1 piece of fruit

12:30 pm:
10 oz white fish, large veggie salad with homemade dressing consisting of seasonings, olive oil, balsamic vinegar, and 1 ½ cups of brown rice
3 Mass Aminos, 3 Ultra 40 and Lean Out

1:30-2:00 pm:
1 scoop of Up-Lift 30 minutes before work out; 1 scoop of Creatine Select: drink while walking into gym, and 1 scoop of Glutamine Select in a water bottle to drink throughout training

2 pm:
Immediately following training, while walking out of gym: 2 scoops of Muscle Provider (Chocolate) with 1 piece of fruit

6 pm:
2 caps of 7-Keto MuscLean, 30 minutes prior to meal
10 oz of chicken breast, white potato, and large veggie salad with homemade dressing
3 Mass Aminos, 3 Ultra 40 and Lean Out

9 pm:
3 hardboiled eggs and 1 scoop of UMP
3 Mass Aminos, 3 Ultra 40 and Lean Out

I pretty much follow this diet year round, but it becomes more strict 12 weeks prior to competition, especially in terms of timing the meals, which is so important. 8 weeks prior to competition with the help of my trainer, Travis Wallis, we adjust the macro nutrients as needed.

Training

I alternate heavy and lighter weeks as illustrated below.

Week 1: As heavy as possible, but never sacrifice form

Day 1: Arms
BB Curl
4 sets of 8-10
DB Curl (seated) 4 sets of 8-10
Concentration Curl 4 sets of 10-12
Skull Crushers 4 sets of 8-10
DB Kickbacks (palm facing floor-not thumb) 4 sets of 8-10
Rope Pressdowns (with elbows wide) 4 sets of 8-10

Day 2: Quads/Calves
Hack Squat 5 sets of 8-10 reps
Inverted Leg Press 4 sets of 8-10
BB Squat 4 sets (deep) of 12 reps
Leg Extension 4 sets of 25 reps - you won’t be able to use much weight at all, but go slow and feel the squeeze at top
Standing Calf Raise 6 sets of 20
Donkey Calf Raise 6 sets of 20

Day 3: Rest

Day 4: Chest
BB Bench Press 5 sets of 8-10 reps
DB Decline Flye (this kills) feel squeeze at top of movement 4 sets of 10-12
Cable Flye 4 sets of 10-12

Day 5: Back
Chins 5 sets to failure
Deadlift (in rack with stops 8 inches from floor to limit range at bottom of movement) 4 sets of 8
DB Row (with hand on bench and both feet on floor) 4 sets of 8.

Day 6: Shoulders and Hams
Lateral Raise 4 sets of 8-10 reps
Front Raise with Barbell 4 sets of 8-10
Rear Delt Flye (bent over) 4 sets of 8-10
Hammer Shoulder Press 4 sets of 8
Seated Leg Curl 5 sets of 8
Stiff Legged Deadlift 5 sets of 8
Lying Leg Curl 4 sets of 8

Day 7: Rest

Week 2: Only 1 minute rest between sets, keep the intensity up and use supersets. Do ab work every other day.

Day 1: Arms
Hammer Strength Preacher Curl 5 sets of 15
Concentration Curl 4 sets of 15
DB Hammer Curl (standing) 4 sets of 15
Hammer Strength Triceps Extension 5 sets of 15
Hammer Strength (plate loaded)
Dip Machine 4 sets of 15
Overhead Rope Extensions 4 sets of 15

Day 2: Quads and Calves
Leg Press 5 sets of 15
Hack Squats 5 sets of 15 - narrow stance and keep constant tension on quads - don’t lock out and go deep, all the way down
Walking Lunges to failure - or you throw up
Seated Calf Raise 6 sets of 20
Standing Calf Raise 5 sets of 20

Day 3: Chest
Hammer Strength (plate loaded)
Decline Press 5 sets of 15
Smith Incline (only slight incline) 4 sets of 15 - keep bar moving, don’t lock out
Hammer Strength (plate loaded) ISO Wide Chest 4 sets of 15

Day 4: Back
Seated Cable Row with wide bar 5 sets of 15 - do movement slow and really squeeze as you bring weight back
Cable Pulldowns (with feet behind you, not in front) 5 sets of 15
T-bar Row 5 sets of 15

Day 5: Shoulders/Hams
Lying Leg Curl 4 sets of 15
Standing Leg Curl 4 sets of 15
Stiff Legged Deadlifts 4 sets of 15 - 1 leg at a time and keep opposite toe pointed toward floor at all times
DB Press 4 sets of 15
Seated Shrugs 5 sets of 12
Lateral Raise 4 sets of 15

Day 6 and 7: Rest
Repeat week 1

Tips on Turning 50

Before I close, I’m going to list some tips and observations I’ve made about my training since turning 50.

  1. Spend adequate time warming up. If I’d paid more attention to proper warm-up earlier in my life, I might not have as many aches and pains as I do today. Now, I spend about 20 minutes warming up my joints before I train. I do this every time I go to the gym.
  2. I have “bodywork” done weekly at Fitzmaurice Performance in St Louis, and more often if needed. There are various names for it, massage, myofacial release, etc… but I just call it “bodywork”. This has made a huge difference for me.
  3. REST - when I was in my 20s it wasn’t a big deal if I didn’t get enough sleep. At age 50 and beyond, it is ESSENTIAL.
  4. Get your micronutrients every day. I start every day with a Super Pak whether I am competing or in the off season. That way I know I am giving my body the essentials.
  5. Have Fun! Even though we may not look like top pros, we are still trying to constantly improve. Think positive and carry this momentum with you as you age.
  6. As I get older, I found that I must be much stricter in my pre contest diet. The days of putting on 10 pounds in the off season are over. I must now maintain my condition all year round. I allow myself planned cheat meals in the off season, but if my body fat increases too much, it’s not worth the extra time and lost muscle it takes to get it off.
  7. Supplements are now more essential to my nutrition plan. Ultra 40 and Mass Aminos with every meal really help.
  8. I have to time my meals and eat every 2 ½ or 3 hours. At 40 it didn’t seem to make that much of a difference if I went 4 hours without a meal. Now it’s hard to keep my lean mass unless I am eating on schedule.
  9. I try to lift heavy to keep my muscle bellies full and dense. But it just kills my joints if I lift heavy all the time. When I follow the training schedule above it allows me to lift heavy week 1, and up the intensity and reps on week 2 for hypertrophy, but with less stress on my joints.

I have really dedicated my life to my family, my faith and my fitness. I really enjoy helping others. At this stage, I am just trying to maintain the amount of muscle I have and refine it to achieve a higher level of conditioning and separation. Wherever you are today in terms of fitness, be kind to yourself. We all want to be better and that’s a good thing. I believe the way to achieve your fitness goals is to have a plan and don’t be lazy. Seek the advice of a professional trainer if you need help and follow his or her advice. It’s not too late, I am competing at 50 years old and hope to still be walking out on the stage in an over 60 class someday….God willing.

Earning My “Open” Natural Pro Card at Age 51

Earning My “Open” Natural Pro Card at Age 51

At a Glance: Robin Marion

Age: 51

Occupation: Certified Personal Trainer and Health Coach, Retired Military, Owner Velvet & Steel Fitness

Current Residence: Waldorf, MD

Years training: 30+

Height: 5'7.5"

Weight: 145-150 (off-season), 130 (contest)

Favorite Fitness Meal: Roast chicken breast, redskin potatoes, asparagus

Favorite Supplements: Beverly UMP, Muscle Synergy, Lean Out, 7-Keto MuscLean, Quadracarn, Density, and Glutamine Select. I use these supplements to help sculpt and define
my body as well as dropping bodyfat and leaning out my physique. The UMP tastes great and I love all the things I can do with it. I’ve had protein muffins, protein pancakes and I use it in my oatmeal. They are made with great and natural ingredients. All the info on the products is upfront. Nothing hidden and the company reps are very knowledgeable on the products as well. I started using Beverly supplements in 2012 and I haven’t looked back. I love them and the results they produce. I also became a reseller of Beverly Supplements.

What would you recommend to someone who has never used Beverly supplements before: I would recommend they look up the supplements on the Beverly website (www.beverlyinternational.com) and contact a company rep (800-781-3475 M-F 9-4 ET). There are good descriptions for each product and what it does, but talking to someone will allow you to get more detailed info or ask questions the product info may not provide. The company reps also help develop the right combination of supplements to help you achieve your goals.

Music: All Genres

Most Inspiring Book: Becoming by Michelle Obama

Hobby or interests outside bodybuilding: Spending time with family, reading, shopping, cooking.

Words to live by: “I can do all things through Christ who strengthens me.”

Editors note: Robin was featured in a No Nonsense article in 2017. Since that time she has made tremendous improvements in her physique. At age 51, she achieved the best condition of her life. (And this is after 30+ years of training!) We thought it would be inspirational and educational to update you with a brief Q&A and list the current diet, supplements, and training programs she uses to achieve her remarkable results.

I am a retired US Army Soldier and mother of five (blended family), with seven grandkids and one grandcat. I have always been active but struggled with various medical conditions that have affected my levels of activity. Serious bouts of fatigue followed many of my very active days. This made follow up activities nearly impossible to do. While I have never struggled with being overweight, I always struggled with being underweight. I actually had to gain weight in order to enlist in the military. My medical conditions did not stop me from doing what I wanted to do. I just had to get creative in my approach to doing them. However, the issues I was dealing with did contribute to bouts of depression and low self-confidence. Some things we can change and some we cannot. Some are meant to be changed and some are not. I believe we truly become free to love “who and how we are” when we accept “who and how we are.”

How did you get started lifting?
I’ve been active all my life but the military amplified that. My first supervisor in 1989 introduced me to bodybuilding while stationed in Korea. That’s where I did my first bodybuilding competition and I loved it.

Did you have any problems starting out that other readers might relate too?
My biggest challenge was adjusting to the strict nutrition plan required for bodybuilding success. I can work out for hours but sticking to my nutrition plan has always tested my discipline.

Did you try anything that didn’t work?
I had too many conflicting goals. My training and nutrition were not in sync. I’d try to circumvent lapses in my nutrition plan by adding more training.

What did you do to solve the problem?
Follow the plan. Prioritize my goals and stick to one at a time. What you do or don’t do with nutrition shows on your physique. Proper nutrition is critical.

What were the results of prioritizing your goal & sticking to the plan?
My preps were less stressful when I trusted the process. I have a tendency to second guess things as it relates to my body and what I see. Don’t be afraid to ask your coach about their methods and the why, when, how, or what of the process. They are often learning your body just like you are. Contest prep has now become second nature to me. This means I don’t overstress or over think them. I listen to my coach and we have become a team that works together to have a healthy prep while bringing my best package to the stage. The results? Higher placings, and 2 OCB Pro Cards. Under my current coach I have only placed outside of Top 5 once. All other placings have been 1st or 2nd place. This year’s goal was to obtain my Open Figure Pro card in the OCB. I had already obtained my Masters Figure Pro Card. I told my coach what I wanted and he developed a plan which I followed. The result was earning that Open Pro Card in June 2021.

Diet

Here is the diet I followed to earn my OCB Open Figure pro card

Meal 1 

Ground beef, white rice, spinach

Meal 2

Chicken breast, red skin potatoes, veggies

Meal 3

Chicken breast, red skin potatoes, veggies

Meal 4

Shrimp or white fish, white rice

1 gallon of water daily

Pretty basic, right? The key is STICK TO THE PLAN! I’m a creature of habit when it comes to my meals. My “off plan” meals are few and far between and I’m okay with that. If I go off the rails too much my digestive system doesn’t like it. My favorite “off plan” meals are oatmeal with strawberries and blueberries, cheeseburger and fries, and Lorna Doone cookies.

Supplements

Glutamine Select I add to my water and drink throughout the day Lean Out and 3 7-Keto MuscLean (with meals 1 and 3)

Density Two tablets with each meal

UMP Post-workout

Muscle Synergy Pre-workout

Quadracarn 3 tablets pre-workout, 3 tablets with meals 2 and 4 (9 tablets total per day)

Mass Aminos and Ultra 40 I follow the directions on the bottles and take one tablet of each for every ten pounds of my bodyweight. This comes out to 13-15 each of Mass and Ultra 40 per day. If you follow the directions these two supplements will give you great results.

FitTabs Two tablets with meals 1 and 3 (4 tablets daily)

Training

I am currently training each body part once every eight days. However, when in contest prep mode I change to six days per week and hit each muscle group twice. I perform 3-4 sets per exercise. Rep ranges are 8-10 on heavy days and 12-15 on volume days. I focus on progressive overload and time under tension training.

Day 1 (Quad Focus)
Leg Extension
Leg Press
Smith Machine Squat Hack Squat
Seated Calf Raise

Day 2 (Chest)
Dumbbell Incline Press
Smith Machine Incline Press
Flat Bench Barbell Press
Incline Cable Flye

Day 3 (Back)
Pull-ups (assisted or unassisted)
T-Bar or Barbell Rows
Cable Row
Dumbbell Row
Dumbbell Pullover

Day 4 (Rest)

Day 5 (Hamstrings)
Walking Lunges
Deadlifts (Sumo and Stiff-leg) I change the type weekly
Lying Hamstring Curl
Single-leg Hamstring Curl
Standing Calf Raise

Day 6 (Arms)
Skull Crushers
Triceps Pressdown
Cable Kickback
Alternate Dumbbell Curl
Hammer Curl
One-arm Preacher Curl

Day 7 (Shoulders)
Smith Machine Shoulder Press
Cable Side Lateral Raise
Machine Reverse Flye
Shoulder Shrug
Dumbbell Front Raise

Day 8 (Rest)

Start over at Day 1

Closing Thoughts

The sport of bodybuilding is not easy. I’ve done many competitive events and bodybuilding is by far the hardest I’ve ever trained for. It requires discipline, consistency and true GRIT. Although I am a personal trainer and coach, hiring a contest prep coach and posing coach is the best thing I could have done. It took a lot of the guess work out of things for me. Get the mental part on board and the rest will follow. Be committed to the process. There is no circumventing what works in the process. It won’t be easy, but it will be worth it. Regardless of the outcome on the stage there is always something to be learned about yourself and others in the process. The result is always a win.

This year I competed in 4 competitions in a month and a half, and it was by far the hardest yet best prep season I’ve had. It was grueling but I am extremely happy with the outcome and look forward to the next competition season.

2021 Competition Season Results:

  • OCB Atlantic Super Show 1st Place Class C
  • OCB Catonsville Conqueror 2nd Place Class B
  • OCB Jersey Natural 2nd Place Class B
  • OCB Colonial Open, Figure Open Pro

I am extremely thankful for my support system in my husband, children, family and friends, my Coach Donovan Strong and Team Strong Physiques, Posing Coach Tina Johnson, my clients of Velvet & Steel Fitness and the OCB Organization.

Second Generation BI User in this Family!

Second Generation BI User in this Family!

Todd Buchanan taught his son well!

My name is Devin Buchanan. If my last name sounds familiar; it’s because my dad is a competitive bodybuilder and long-time Beverly International User/Promoter/Fanatic. I’ve been involved heavily in athletics, but my main interest is the Performing Arts. I’ve been dancing since the age of 10. I made it through to the Las Vegas round of the “So You Think You Can Dance” Show in high school, and am currently dancing for Giordano Jazz Dance.

Like many dancers who maintain weight by resorting to unhealthy nutritional habits, I experienced some serious health issues. Then, I finally decided to listen to my dad who had often talked to me about the importance of proper nutrition. The result has been no more visits to the ER, more energy, and I’ve even improved my performance as a dancer. My dad started me off with Ultra 4s (now Fit Tabs) and UMP. I’ve since added Ultra 40’s, Glutamine Select, Lean Out, 7 Keto and EFA Gold. My very favorite is chocolate UMP.

Interested in a typical day of eating for a “now healthy” dance professional?

Breakfast: 3 eggs plus 1 egg white cooked in coconut oil, broccoli

Morning Snack: 2 scoops chocolate UMP w/water

Lunch: Herb roasted salmon, two hard boiled eggs, and brussel sprouts

After Lunch Snack: ¼ cup almonds

Dinner: chicken breast and green beans cooked in coconut oil

Late Night Snack: 1 scoop chocolate UMP mixed w/ 1 tbsp of coconut flour, 1 tbsp Hershey’s special dark cocoa, 1 tbsp peanut butter or almond butter and 1 tbsp ground flax!

One free (cheat) meal per week

Advice to the First Time Figure Competitor

Advice to the First Time Figure Competitor

At a Glance: Katie Craig

Age: 30

Occupation: Fifth Third Bank – Customer Service

Family: Amazing and supportive parents, my sister Elizabeth and brother Mike, and two cats – Bearcat and Buckeye

Residence: Alexandria, OH

Years training: 8

Height: 5'3"

Weight: 106 (off-season), 110 (contest) (ed. note: check it out, Katie gained at least 4lbs of muscle during her contest prep)

Favorite Bodybuilding Meal: UMP “No Bake” Cookies – ½ cup of oatmeal (prepare as directed), mixed with 1 scoop of your favorite UMP flavor, 1 packet Splenda, and 1 tsp peanut butter. Mix together, form cookies and chill overnight. These are delicious and a perfect on the go snack.

Favorite Supplements: I like all the Beverly International supplements I have tried, but I can’t live without UMP! You cannot go wrong with the vanilla, chocolate, or cookies and crème UMP. It really is as good as the reviews. I use it for shakes, pudding, cookies, waffles, and icings. It definitely helps curb my sweet tooth. I also like Muscle Synergy. It gives me a great pump during my workout, tastes great, builds muscle, and helps my recovery time.

What would you recommend to someone who has never used Beverly supplements before: Try them! My first recommendation would be UMP. It tastes good and I doubt you will ever go back to other protein powders. Second, take a look at the website FAQ and match your fitness goals with the supplements suggested. I started with a few basic supplements and have grown my daily supplementation program as training has progressed.

Music: Currently loving Pandora mixes of Lady Antebellum and Jason Aldean.

Most Inspiring Book: Who Moved My Cheese? By Spencer Johnson

Hobby or interests outside bodybuilding: Spending time with friends and family, cooking, traveling, trying new restaurants, and jigsaw puzzles.

Words to live by: Life is too short to be anything but happy.

I remember thinking to myself, “Just go for it. You have nothing to lose.” I sent the email.

It was October of 2011 and my 30th birthday was approaching. I was a single thirty year-old who loved the gym, but hadn’t seen prog-ress in months. I needed a goal. I am very competitive. I was reading a Beverly Nutrition No Nonsense Magazine and came across some articles written by Julie Lohre that piqued my interest. What was all this hype about contests and figure shows? I checked out her website and saw she offered online workout and nutrition programs. How perfect! Could I train for one of these shows? I already knew asking myself that question that I had to do it! So I went for it. I emailed Julie and let her know I wanted to train with her. I sent her pictures so she knew what she was getting herself into, we spoke on the phone, and within a few days had my first workout and nutrition program.

I was pumped! Julie was energetic and positive on the phone and we discussed my workout history, diet struggles, and goals. We decided I would begin training for a show in March. When I received my workout and nutrition program I could not believe how much information I had at my fingertips. The workouts were challenging and left my body sore, but it was incredible to see how my body changed shape along the way. The nutrition plan was also a pleasant surprise.

Nutrition

My nutrition and supplement plan continually evolved throughout my training, based upon how my body was responding. The majority of my pre-contest preparation included gaining lean muscle mass. Preparation is key. Meals were measured and I packed meals in my cooler every time I left the house. My daily supplements include Beverly International Ultra 40, Density, Lean Out, Glutamine, and UMP, along with fish oil and the multi vitamin. Here is a look at a sample day.

Breakfast: The Katie Protein Oatmeal Loaf (mix together 5 egg whites, 1 scoop of Beverly UMP vanilla protein, and 1/2 cup of oats, then bake for 20 minutes in a small cake pan at 350°), top with 1 cup of strawberries.

Snack: 1 scoop of UMP, 1 cup of mixed berries, 1 pack of almonds

Lunch: The Katie Protein Oatmeal Loaf and a large mixed salad with Mrs. Dash

Snack: 2 low carb yogurts, 1 cup of strawberries, 1 pack of almonds

Dinner: Grilled chicken salad, asparagus, and 2 slices of Ezekiel bread

Snack: 2 low carb yogurts, 1 cup of strawberries

While temptations are everywhere, and trust me, I love ice cream and pizza as much as anyone, the nutritional component of contest preparation wasn’t as difficult as I thought it would be. One reason I have been successful on my nu-trition plan is because there are so many choices. This really helped me not get in a rut with food choices, allowed my body to constantly adapt to new, healthy clean foods, and let me eat what I liked, when I wanted. eliminating processed “junk” from my diet has not only changed how I look but also drastically improved how I feel, giving me more energy and keeping me full all day long.

My plan also included one “cheat” meal a week. I was able to enjoy holiday celebrations and special occasions. The strange part was, after making a commitment to myself and to Julie to train for a show, I really didn’t want to cheat. Sure I had cravings and foods looked good, but “cheating” on a meal hardly seemed worth it.

An unexpected delight throughout my journey has been watching everyone around me react to my food choices. Friends, family, and co-workers are often asking what I am eating and why. I always stress to them how genuinely healthy I am feeling and how I attribute this feeling largely to how I fuel my body. I have seen them make big and small changes in their diets and it warms my heart. Seeing people around me choose strawberries in place of chips or pack carrots instead of running to McDonald’s for fries is a winning moment for me. Being able to positively influence someone else based on my actions, what could be better than that?

Training

Here is what a typical week looked like during a muscle gaining/lose fat phase. Cardio – 2 sessions per week for 15 minutes (I like the Stairmill or Treadmill)

 

Day 1: Legs and Biceps
Squats, 4x6-8
Plie Squats, 4x6-8
Walking Lunges, 4x6-8
Hammer Curls, 4x6-8
Leg extension, 4x6-8
Cable Curls, 4x6-8
15 minutes of the Stairmill at a high resistance at end of workout

Day 2: Back and Chest
Pull-ups, 4x6-8
Lat Pulldowns, 4x6-8
Reverse Decline Crunches, 4x10
High Cable rows, 3x6-8
Incline Bench Flyes, 3x6-8
Lying Leg raise, 4x10
Bent Over Barbell rows, 3x6-8

Day 3: Yoga

Day 4: Delts and Hamstrings/Glutes
Lateral raises, 4x15
Seated Overhead Press, 4x15
Leaning Single Arm Lateral raises, 4x15
Barbell Deadlift, 4x15
Plié Squats, 4x15
Glute Kickbacks, 4x15
Switch Lunge Jumps, 4x15

Day 5: triceps and Calves
Cable Pressdowns, 4x6-8
Close Hand Pushups, 4x6-8
Alternating Arm rear Delt raises, 4x6-8
Standing Calf raises, 3x15-20
Leg Press Machine Calf raises, 3x15-20
15 minutes of high intensity Treadmill at end of workout

Day 6: rest

Day 7: Sprinting and Plyometrics
Jog, 3 minutes
Sprint and recover, 3 minutes
Push-ups, 3 minutes (30 seconds push-ups, 15 seconds rest)
Long Jumps, 2 minutes Crunches, 2 minutes
rest, 1 minute
repeat 2 more times
Bent Over Barbell rows, 3x6-8

Team Fitbody

Part of training with Julie can involve participating in her Team FitBody program. Team FitBody is a group of women who train with Julie and meet several times during the show season to go over contest preparation and presentation. I met the team for the first time in January. Let's just say it was a great day! It was amazing to meet a group of women who are so motivated and inspiring. Some are very experienced and others have never touched a stage - they are all committed to a healthy lifestyle and I loved it. I couldn’t wait to get to know everyone and I was confident I had just made lifelong friends. I also learned about posing - which WOW! - did I need work on, suit selection, and I also had my body composition done. The moment I got home after the meeting I was so ready to go, I went online and looked at suits. Be prepared – they are not cheap. I ordered a red suit, had it altered and it turned out perfect! Definitely start looking for a suit as soon as you decide you are going to compete. Some custom suits can take several months to receive. I also ordered my 4.5-inch heels and booked my tanning, make-up, and hair appointments for show day! Planning is essential during your journey.

I’m not sure where time went between my Team FitBody meeting and stepping on stage March 24, 2012. Time absolutely flew by. I made it through the challenges of travel-ing (just check a suitcase – TSA with pills, powders, and Tupper Ware containers is a huge hassle), suffered through the stomach flu, busy times at work, and the usual craziness that life brings. And then before I knew it, I was on my way to Kentucky.

My first show, the NPC Northern Kentucky arrived! Was I ready? Could I do this? It was everything I had dreamed about and more. No I didn’t win, I didn’t even place, but I felt by stepping on stage I had won. I had my spray tan on (my skin was darker than I thought possible), my makeup all glammed up, and my hair done! The day of the contest began with a competitors meeting at 9am. Following the meeting, the pre-judging began. The show was huge with almost 400 competitors! Talk about overwhelming. My moment came at about 1pm when I finally got to take the stage after anxiously awaiting my moment. I was shaking. I messed up my posing. But it felt glorious! I had made my dream come true. All of the hard work was laid out on stage and it felt great. The rest of the day was filled with meeting competitors from all over and spending time with my family. Finals took place at 6pm that night and I got to step foot on stage one more time. This time, I corrected my posing and wasn’t quite as nervous. It was surreal to see such a large crowd. One of the best parts of the evening was watching several of the Team FitBody women win. Looking back, I wouldn’t change a thing about that day. It will be a fond memory in my heart forever. I cannot wait for the shows to come!

Advice for a First-Timer

My advice for first time competitors would be to take this journey for your self. realize that the reason you began your journey to stage may change along the way. embrace this change. Accept you may not win your first show, or even your second. Step out of your comfort zone. It will positively change you in ways you couldn’t even imagine. Take pride in your accomplishments, big or small. Shake off your failures and turn them into successes. Take time to reflect on how amazing you are. Share your experience with someone who has never set foot in the gym and the woman who has won numerous shows. embrace the changes your body makes along the way, and never take for granted what your body can do. Don’t forget to thank everyone who helps you along the way, or to apologize for sometimes having a bad day. remember most people will think you are crazy for carrying chicken breast in you purse and waking up at 4:07am for your first cardio session of the day. realize everyone may not understand your journey, but it is yours to share with the world, and one that is certain to forever change your life and those around you in the most positive way.

Hire an experienced trainer. Find your “Julie.”

  1. Become a planner. Plan your meals. Plan your workouts. Plan for show day!
  2. Be ready to laugh one minute and cry the next. This is just as much and even more of an emotional journey than it is a physical.
  3. Learn to pose. You will work too hard to get to the stage to not know what you are doing. Buy a DVD or attend posing classes.
  4. Have a support team. You cannot go through this journey alone. Family, friends, co-workers and your trainer will serve as your biggest advocates if you let them.
  5. Have fun! You are blessed to be able to take this journey. enjoy it.
DREAMERS SETTING GOALS AND MAKING IT HAPPEN

DREAMERS SETTING GOALS AND MAKING IT HAPPEN

Dad and Daughter

I’ve known OC for years and years. But, I didn’t know he had a daughter until he told me that he was helping her train for a contest. “My daughter told me she wanted to compete in a figure competition for her 30th birthday… I knew we had our work cut out for us. I knew that back, shoulders, and legs are the main body parts figure judges look for, so that’s where we concentrated her training.” Now, Denisha talks about her diet and supplement program. “I followed Beverly’s ‘fast fat loss carb cycling program’ starting with an UMP shake w/ 1 tsp coconut oil upon arising; 3 oz chicken, 3 egg whites, and one-half grapefruit for breakfast after my workout; another UMP shake mid-morning; 5 oz chicken or turkey and 2 cups of green veggies for lunch; and 5 oz lean steak with 2 cups green veggies for dinner. I had the standard BI carb up meal on Monday and Thursday for dinner: ¾ cup oatmeal or brown rice, 5 oz sweet potato, 4 oz banana, 1 cup vegetables and 1 tbsp butter. Supplements included Fit Tabs and EFA Gold at breakfast, 3 Ultra 40, 5 Density, 2 Muscularity, 2 Lean Out, and 1 Energy Reserve with each meal; and Glutamine Select during training. I am pleased to say the show went very well and I placed 1st in my class. Coming from a weight of 143 to my contest weight of 108, I was thrilled with my victory.”

Sick and Skinny to Master’s Bikini Champion: How I Did It

Sick and Skinny to Master’s Bikini Champion: How I Did It

At a Glance: Stacey Grubbs

Age: 36

Occupation: Photographer

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.

Height: 5'10"

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:

Meal 1
2 eggs/ 5 egg whites
1 cup oatmeal (1/2 scoop UMP Vanilla) with ½ cup of blueberries

Meal 2
2 scoops of UMP chocolate for shake
1 medium banana

Meal 3
5 oz. of chicken, 2 pieces of Ezekiel bread
¼ avocado
1 cup veggies (usually broccoli)

Meal 4
Large salad with 7 oz of chicken, salsa and 2 tbsp of low fat dressing

Meal 5
6 oz. of chicken
1 cup brown rice
1 cup veggies (usually red peppers)

Meal 6
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.

Cardio

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.

Bikini Training

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.

 

Monday

Legs
Delts
Abs

Tuesday

Chest
Biceps
Abs
Plyometrics
CARDIO

Wednesday

Off

Thursday

Ddelts
Triceps
Hamstrings
Glutes
CARDIO/DANCE CLASS

Friday

Back
Plyometrics
Abs

Saturday

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!

SPECIAL REPORT: The Secret to Maximizing Your Results with Pre-Workout Stacks!

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:

#1: CNS

  • 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.

#2 Muscle:

  • 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.

MUSCLE PRE-WORKOUT:

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):

1. Fast-Up:

  • Suggested Use: Take 1-3 capsules 15-30 minutes pre-workout.

2. Up-Lift:

  • 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:

1. Quadracarn:

  • Suggested Use: Take 3 tablets 30-60 minutes pre-workout.

CARDIO 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.

2. Up-Lift:

  • 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:

1. Quadracarn:

  • 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):

1. Fast-Up:

  • 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.

3. Quadracarn:

  • 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:

1. Up-Lift:

  • Suggested Use: Take 2 full scoops 30 minutes pre-workout. Refer to mixing instructions on product label

STAMINA PRE-WORKOUT:

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):

1. Fast-Up:

  • 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:

1. Up-Lift:

  • Take 2 scoops 15 minutes prior to workout

1. Quadracarn:

  • 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!)."

Sincerely,
Brian Wiefering, www.wiefit.com

Products (combine or “stack” together):

1. Fast-Up:

  • 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

Pushing Through Challenges: My First Contest Prep

At a Glance: Adrienne Schroll

Age: 36

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.

Height: 5'3"

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.

Training

Below is my workout plan at the eight weeks out from my last show:

Day 1 Lower Body & Abs

Squats 4x10-12
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.
10 Burpees
15 Butterfly Sit-ups
20 Air Squats
15 Push-ups
50 Jump Rope Single-Unders
10 Inch Worms
Rest 2 minutes

Day 6 Full Body

DB Snatch (alternating arms) 4x10-12
Pull-ups 4x10-12
Man-Makers 4x10-12
Barbell Thrusters 4x10-12
Seated Cable Row 4x10-12
Incline Bench Press 4x10-12

Day 7 Rest

 

Cardio

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.

For example:

  • 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 Tips

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.

Diet

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:

Meal One
Breakfast Bowl – ¹⁄₂ cup oatmeal, 1 tbsp flax seeds, ¹⁄₄ cup almonds, 1 cup strawberries, and 1 whole egg

Meal Two
Protein Shake - 2 scoops UMP, ¹⁄₂ cup fruit

Meal Three
4oz lean turkey breast, 2 slices Ezekiel bread, lettuce, onions, tomato, 2 tbsp hummus, 3oz carrots, apple

Meal Four
3oz lean steak, ¹⁄₂ cup brown rice, 2 cups mixed veggies

Supplements

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.

In Closing

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!

SUPPLEMENT SUGGESTIONS

SUPPLEMENT SUGGESTIONS

Brandon Bass is a trainer/model living in New York. I asked him to share with us his 3 most important supplements…

  1. 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.
  2. 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.
  3. 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

Setting Up My Master’s Figure Game Plan

At a Glance: Danielle Smith

Age: 46

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.

Height: 5'8"

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

TRAINING SESSION:
2 scoops Glutamine Select + 2 scoops Creatine Select

MEAL #3
(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.

Cardio

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.

Training

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.

Presentation

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.

Conclusion

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!

Lifetime Bodybuilder

Lifetime Bodybuilder

At a Glance: Michael Sheppard

Age: 38

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

Height: 6'

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.

Website: www.facebook.com/michaelallensheppard

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.

Contest Diet

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.

MEAL #1
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).

MEAL #2
2 scoops UMP (Pre Workout).

MEAL #3
2 scoops Muscle Provider (Post Workout).

MEAL #4
10oz chicken or shrimp; 4 cups vegetables; 1 cup rice.

MEAL #5
1 scoop UMP protein somewhere in the afternoon normally gets added in because I am so hungry.

MEAL #6
8oz lean meat; 2 cups vegetables; 1 cup rice.

MEAL #7
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.

MEAL #1
4 Ultra 40’s, 4 Lean Out, 2 GH Factor, 3 7-Keto, 3 EFA’s, 2 Density, 3 Muscularity

MEAL #2
UMP (2 Scoops) Pre workout for a sustained release protein source, 2 Lean Out

MEAL #3
Muscle Provider (2 Scoops) Post workout for a fast absorbing protein

MEAL #4
4 Ultra 40’s, 4 Lean Out, 2 GH Factor, 3 7-Keto, 2 Density, 2 Muscularity

MEAL #5
1 scoop UMP protein (to stave off hunger) and 2 Lean out

MEAL #6
4 Lean Out, 2 GH Factor, 2 Density, 2 Muscularity

BEFORE BED
3 ZMA 2000

Training Schedule

Monday/Thursday: Back and Chest

Tuesday/Friday: Shoulders, Bi’s and Tri’s

Wednesday/Sunday: Legs

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.

Presentation Tips

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.

Cardio

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: Scientific Data with Real-World Results

Beverly International: Scientific Data with Real-World Results

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

Becoming a Fitness Model: My Dream Becomes a Reality

At a Glance: Steve Kuchinsky

Age: 26

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

Height: 6'

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.)

(8:00am) WORKOUT

(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

Workout Arsenal

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.

Chest

  1. Incline Bench Press: 5x5
  2. Flat DB Press: 5x5
  3. Decline Bench Press: 5x5
  4. Incline DB Press: 3x20
  5. Flat Bench Press: 3x20
  6. Decline DB Press: 3x20

Back

  1. Deadlift: 5x5
  2. Weighted Pull Ups: 5x5
  3. Seated Cable Rows: 5x5
  4. Deadlift: 3x20
  5. Pullups (Body Weight): 3x20
  6. Seated Cable Rows: 3x20

Shoulders

  1. Military Press Barbell: 5x5
  2. Side Laterals: 5x5
  3. Arnold Presses: 5x5
  4. Military Press DB: 3x20
  5. Side Laterals: 3x20
  6. Arnold Presses: 3x20
  7. Rear Delt Machine: 3x20

Arms

  1. Heavy Barbell Curls: 5x5
  2. Heavy Skull Crushers: 5x5
  3. Incline DB Curls: 3x20
  4. Weighted Dips: 3x20
  5. 21's On Cable Curl
  6. Cable Press Downs: 3x20
  7. Barbell Curls: 3x20
  8. Skull Crushers: 3x20

Legs

  1. Squats: 5x5
  2. Front Squats: 5x5
  3. Leg Press: 5x5
  4. Leg Extensions: 5x5
  5. Squats: 3x20
  6. Leg Extensions: 3x20
  7. Leg Press: 3x20

Abs

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!

 

Continuous Journey

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

FULL STEAM AHEAD: Nutrition, Training, Cardio, and Visualization for Figure Competition

At a Glance: Hyla Conrad

Age: 29

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

Height: 5'3.5"

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

MEAL #1

  • 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

MEAL #2

  • ½ cup of low-fat cottage cheese, 1 small apple

MEAL #3

  • 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

MEAL #4

  • 2 scoops Ultimate Muscle Protein
  • 1 banana or apple
  • 2tbsp natural peanut butter
  • 2 rice cakes

MEAL #5

  • 4-5oz lean beef
  • 2 cups of green vegetables-usually a salad or green beans
  • ½ cup of sweet potato or brown rice

MEAL #6

  • 2 scoops of Provosyn mixed with ¾ cup of skim milk (awe-some for lean muscle gain)

Supplement Schedule

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)

Cardio

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.

Training

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.

Monday

Core/Back/ Delts

Tuesday

Legs

Wednesday

Rest

Thursday

Back/Biceps/Triceps

Friday

Shoulders/Abs

Saturday

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)

Presentation/Competition Experience

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

Four Years Twenty Pounds of Muscle

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.

Training

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.

Final Results

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.

 

PostScript

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!

From 10th Place TO FIRST Here’s How I Did It!

At a Glance: Nicole Phinney

Age: 29

Family: Fiance, Daughter, 6; Son, 3

Occupation: Director of Sales and Marketing, Total Nutrition Shop, Sheffield Village, OH

Residence: Cleveland, Ohio

Years training: 3

Height: 4'11"

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.

Training schedule

QUADS*
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

CHEST
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

BACK
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

SHOULDERS
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

ARMS
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

Meal #2
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.

Meal #3
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.

Meal #4
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).

Meal #5
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

Meal #1
6 egg whites; 40g oatmeal

Meal #2
4oz lean ground turkey; 3.5oz sweet potato

Meal #3
8oz chicken breast; 1/3 cup cooked brown rice; 170g asparagus, salad

Meal #4
4oz chicken breast; salad

Meal #5
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.

Cardio

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

Never Give Up Never Give In

At a Glance: Dave Uhlman

Age: 41

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

Height: 5'1"

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.

Diet

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

Training schedule

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:
Squats: 20,15,12,10,8
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.

Closing Thoughts

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”

  1. 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.
  2. 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.
  3. 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!
  4. 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.
  5. 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!
  6. 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
  7. 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.

ExerciseSetsReps
Bench Press615, 12, 10, 8, 6, 5
Bent Row615, 12, 10, 8, 6, 5
Standing Presses512, 10, 8, 6, 5
Calf Raises515, 12, 10, 8, 6

Tuesday & Friday: Legs, Biceps, Triceps
Start with Leg Raises or another abdominal exercise.

ExerciseSetsReps
Squat
615, 12, 10, 8, 6, 5
Straight Leg Deadlift412, 10, 8, 6
Barbell Curl512, 10, 8, 6, 5
Close Grip Bench512, 10, 8, 6, 5

Set/Rep Strategy
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:

Set#WeightReps
19515
213512
316510
41858
52006
62105

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

ExerciseSetsReps
Bench Press615, 12, 10, 8, 6, 5
Incline DB Press412, 10, 8, 6
Bent Row615, 12, 10, 8, 6, 5
Front Lat Pulldown412, 10, 8, 6
BB or DB Presses512, 10, 8, 6, 5
Upright Row310, 8, 6
Calf Raises615, 12, 10, 8, 6, 5

Tuesday & Friday: Legs, Biceps, Triceps

ExerciseSets Reps
Squat515, 12, 10, 8, 6, 5
Leg Press512, 10, 8, 6, 5
Straight Leg Deadlift512, 10, 8, 6, 5
Barbell Curl512, 10, 8, 6, 5
DB Curl310, 8, 6
Close Grip Bench512, 10, 8, 6, 5
Tricep Pushdown310, 8, 6
Out with the old, and in with the new Ruth Reynolds!!

Out with the old, and in with the new Ruth Reynolds!!

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

My Never Ending Quest for Perfection

At a Glance: Aaron Robey

Age: 35

Occupation: Fitness trainer, model, actor

Current Residence: Atlanta, GA

Years training (total): 10

Height: 6'4"

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."

Instagram: @thegodofmuscle

Website: aaronrobey.com

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.

Training Tips

  • 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.

Diet Tips

  • 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.

Supplement Tips

  • 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.

Cardio

  • 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.

Training

  • 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

 

 

Monday: Chest

  • 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

Tuesday: Back

  • 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

Wednesday: Shoulders

  • 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

Thursday: Arms

  • 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)

Friday: Legs

  • 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!

Get ready to Tighten, Round, and Firm Your Backside with the Best Butt Workouts for Women!

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
that follows.

Day 1

SQUAT
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!

BARBELL THRUSTERS
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.

DAY 2

SQUAT
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.

ROMANIAN DEADLIFT
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.

PLIE SQUAT
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

Mass Maker Ultra

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:
    • Football
    • Basketball
    • Soccer
    • Baseball
    • Hockey
    • Track & Field
    • Swimming
    • Volleyball
    • Running
    • CrossFit
  • 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 Haven’t Looked Back

I Haven’t Looked Back

Dear Sandy,

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

Bodybuilding Through the Decades

At a Glance: James B. Lucas

Age: 54

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

Height: 5'6"

Weight: 185 (off-season), 165 (contest)

Favorite Bodybuilding Meal: 1 whole egg, 12 egg whites with salsa, and an Ezekiel muffin

Favorite supplementsUMP, 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)

Cardio Plan

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”.

Meal One

  • One scoop UMP
  • ¹⁄₂ cup oatmeal
  • ¹⁄₂ cup blueberries
  • 6 Ultra 40
  • 6 Mass Aminos
  • 2 Lean Out
  • 3 7-Keto MuscLean

Meal Two

  • One whole egg
  • 6 egg whites
  • 1 Ezekiel muffin
  • 2 Lean Out

 

Meal Three

  • 6oz tuna fish
  • 130g sweet potato
  • 3oz broccoli
  • 6 Ultra 40
  • 6 Mass Aminos
  • 2 Lean Out

Meal Four

  • UMP Protein Shake
  • 2 slices Ezekiel bread
  • 2 Lean Out
  • Three 7-Keto MuscLean

Meal Five

  • 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.

Meal One

  • One scoop UMP
  • 1/2 cup oatmeal
  • 6 Ultra 40
  • 6 Mass Aminos
  • 2 Lean Out
  • three 7-Keto MuscLean

Meal Two

  • One whole egg
  • 6 egg whites
  • 1 slice Ezekiel bread
  • 2 Lean Out

Meal Three

  • 6oz chicken
  • 3oz broccoli
  • 6 Ultra 40
  • 6 Mass Aminos
  • 2 Lean Out

Meal Four

  • UMP Protein Shake
  • 2 Lean Out
  • three 7-Keto MuscLean

Meal Five

  • 6oz salmon
  • 3oz broccoli
  • 6 Ultra 40
  • 6 Mass Aminos
  • 2 Lean Out
41 Years of Age ...  and Never Looked Better

41 Years of Age … and Never Looked Better

At a Glance: Kerry Tighe

Age: 41

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)

Height: 5'6"

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."