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Ultra 40

Ultra 40

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.
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."

At the age of 15, I had my first taste of success at being an athlete, and I was hooked. Back then, it was track and field, and by the time I graduated high school, I was a two-time state champion. My body clock was wired to be at practice, training at 3 pm every day. This schedule continued into my college days at Florida State University. My afternoons consisted of gym sessions of strength work and plyometrics to help me throw further.

Even after I became a wife and mom, I never stopped showing up at the gym; it was a part of my life no matter what. In my late 20's and early 30's, I competed in NPC figure and bodybuilding contests. I won my class at multiple shows and was even featured in Beverly's No Nonsense magazine. But by 2010, I was burned out. Our family was stationed overseas, and it seemed like the perfect time to try something new. Long-distance running became my new athletic activity. I completed three half marathons in Europe, and by the time we moved stateside to Colorado, I had the running bug.

Colorado is a hotbed for long-distance trail running, and it did not take long before I finished my first full marathon. My next challenge was ultra-running. I had completed both 50k and 50-mile races by 2014.

Now I was in my 40s and ready to go back to figure competition, this time in the figure masters division. I contacted Rachel Wade at Focused Fitness for guidance. Rachel had helped me with nutrition, training, and Beverly supplement plans when I first stepped on stage. Even though I have been a practicing NASM-CPT for the past 17 years, I needed someone to help me stay accountable. Even the coach needs a coach!

We discussed expectations and agreed that I couldn't compare myself to my condition more than a decade earlier. I had a lot of work to do. Muscle loss had ramped up in my late 30's. While my diet was solid, I knew I needed to add more protein to improve my body composition. I needed to gain muscle and lose body fat, so I started with what I call the "Baseline Bev Stack." I took UMP twice a day every day along with Ultra 40, Mass Aminos, FitTabs, Lean Out, and Glutamine Select.

During the first six weeks, I made significant progress combining my "Baseline Bev Stack" with a 5-day training plan and some cardio. It was March 2020, I was right on track and had picked out a few local summer shows in Colorado to make my 10-year return to the stage. What could go wrong?

Then Covid-19 showed up!

The local gyms closed up. I had no choice but to move my training to my garage. Fortunately, my husband, Lucas, and I had some equipment set up in the garage, including a squat rack, resistance bands, barbells, plates, and a set of dumbbells from 5-45 pounds. I had to become creative and modify my workouts to fit my equipment. Lucas is handy with welding equipment, and he quickly made me a pulley system to replace resistance bands on my heavier exercises. For cardio, I had an old exercise bike and the local school track to get it done.

As the weeks clicked by, I started adding some HIIT sessions at the track. In mid-May, I was performing a sprint session and tweaked my hamstring. I modified my training a little to let it recover. It was coming along fine until one day when I was playing with my son in our backyard. I planted my foot to run and felt pain shoot up my leg. My leg was swollen, bruised and the pain was unbearable. Later that week, it was confirmed that I had torn my hamstring in three places. I was angry. I had made so much progress. Just a few days ago, I was on top of the world. I was in the nutrition zone; I could even see my abs! Now I was injured badly and would need weeks, if not months, of rehab before I could train my legs and glutes.

There was a ray of light in my misfortune. My scheduled shows were canceled due to Covid restrictions. The contests' cancelation gave me breathing room to heal and be ready to compete by late fall. I shifted my training to a six-week gaining cycle. My favorite training schedule for muscular weight gain is what I've dubbed the "Coat Rack Plan." I cut my reps in half, doubled my sets, and added weight every week to add as much upper body size as possible. See page 10 for a complete illustration of the "Coat Rack Plan."

I used the designated leg day to do additional therapy work. I treated rehabbing my hamstring like it was my job. I spent nearly all of my free time in the PT facility doing compression therapy, red light treatments, and balance exercises. Soon I was able to get back on the bike for moderate therapy and light leg work. My nutrition plan was crucial during this time for healing and to limit fat gain. I upped my Ultra 40 and Glutamine Select, switched from Mass Aminos to Density, and added Muscle Synergy to assist my muscle gains and healing.

I had pretty much recovered by August and was ready to crush the last 12 weeks of contest prep for the OCB Natural Viking. I added sessions of outdoor stair climbing on a set of 310 steps built on the side of a mountain 15 minutes from my home. I burned hundreds of calories on those stairs while giving my glutes and legs the extra work they needed. The local gyms started reopening, and I was able to add leg presses, power squats, and traditional leg machine exercises back into the plan. I upped my reps and increased cardio each week as my body grew leaner, harder, and more muscular. I began practicing my posing 3-4 days a week for 15-20 minutes, plus traveling to Denver to work with posing coach, Nick Natt once a week.

Finally, it was contest time. I was now 41years old and had never looked better. My husband, son, and I flew to Minneapolis, MN, and I competed in the 2020 OCB Natural Viking. I entered both the Open and 40+ Masters divisions. With Covid restrictions in place, the contest flew by. Before I knew it, I had won my OCB Masters Figure Pro Card and finished 3rd in the Open division against six other women, some half my age. I was thrilled, but it was over so quickly that it was difficult to take it all in.

Despite my success, I decided to take the stage one more time in 2020. By the time I returned to Colorado, I had entered the OCB Natural Tampa and went right back into contest prep mode. My celebration meal would have to wait. I was pretty sure that the OCB Tampa show would have some of the absolute best natural figure athletes in the country. When I hit the stage in Tampa, my intuition was proven right. These ladies looked incredible. Pre-judging was intense. We were compared for over 25 minutes, quarter turn after quarter turn. Boy, was I glad I had put so much time into my posing practice! When pre-judging ended, I felt like I had done an hour of cardio. However, I had also secured myself a placing in the top 3 in both divisions. It was a terrific day, and for the first time, my daughter Deirdra was able to be my backstage helper. What a fantastic way to wrap up my year!

Since Tampa, I have wasted no time getting right back to training, my "Baseline Bev Stack," and slowly adding protein and carbs to my diet to accommodate another growth phase. I plan to make my 2021 OCB pro debut at the 2021 OCB Yorton Cup Pro Championship. With my "tough as nails" mindset, I know that I will be bringing my best all-natural figure package to the stage in 2021.

Meal and Supplement Plan

Carb Cycling works best for my body. I keep my carbs low five days a week, and then I eat a carb meal in place of Meal 5 on Monday and Thursday to replenish glycogen.

Meal #1: 3 egg whites, 2oz chicken, ¹⁄₂ grapefruit, coffee

Meal #2: 4-5oz chicken or whitefish, 4 cups salad veggies, 1tbsp oil and vinegar dressing

Meal #3: 1-2 scoops UMP

Meal #4: 4-5oz chicken or turkey breast, 4 cups salad veggies or 2 cups green beans/zucchini, 1 tbsp oil and vinegar dressing

Meal #5: 1-2 scoops UMP

Monday and Thursday (in place of Meal 5): 4oz sweet potato, 4oz green vegetable, ³⁄₄ cup oatmeal, 1tbsp butter, and 4oz banana

Baseline Bev Stack

I started with my "Baseline Bev Stack" of UMP (per my meal plan), Ultra 40 Liver tabs & Mass Aminos (3 with each meal), FitTabs (2 with meals 1 and 4), Lean Out (2 with each meal), and 1-2 scoops Glutamine Select (pre and intra workout).

Stage Worthy Beverly Stack

At eight weeks out, I continue my "Baseline Bev Stack" (substituting 3 Density for 3 Mass Aminos at each meal), take 1 Multiple Enzyme Complex with each meal, and add the following supplements to complete my "Stage Worthy Beverly Stack."

Upon waking: Three 7-Keto MuscLean, 2 Energy Reserve, one scoop Muscle Synergy powder, and 6 GH Factor

Pre-workout: Three 7-Keto MuscLean, 2 Energy Reserve, one scoop Muscle Synergy powder

Before Bed: Six GH Factor

I also mix 1-2 additional scoops of Glutamine Select in a blender with ice and Mio water enhancer for a fantastic "Muscle Slushie" after training or whenever I need to ease my hunger pangs.

Workout Plan

Ladies, DO NOT BE AFRAID TO LIFT HEAVY! I've made the most progress by far by embracing what I call the "Coat Rack Training Plan." I have used this plan off and on for years to add size and strength, especially in my upper body.

Day 1: Chest, Shoulders, Triceps

  • Incline BB Press 6x6
  • Flat DB Press 6x6
  • High Pulls 6x6
  • Heavy Laterals 3x8 each (front, side, rear)
  • Triceps Pressdown 6x6

Day 2: Legs

  • Leg Press 6x6
  • Squat 6x6
  • Hack Squat 6x6
  • Leg Curl 5x8
  • Leg Extension 4x10

Day 3: Off

Day 4: Chest (light), Shoulders, Triceps

  • Incline Speed Bench Press 8x3 (50-60% of Day 1)
  • Flat DB Press 6x6 (85% of Day 1)
  • Shoulder Press 6x6
  • Lying French Press 6x6
  • Incline Dumbbell Kickouts 4x8

Day 5: Back, Biceps

  • Reverse Grip BB Row 6x6
  • Lat Pulldown 6x6
  • Seated Good Morning 6x6
  • Barbell Curl 6x6
  • Preacher Curl 6x6

Days 6-7: Off

Notes

 

  • The key to the success of this program is that you DO NOT start too heavy. On 6 x 6 exercises, begin with a weight you could perform 12 reps with on week one, but only do the prescribed amount.
  • Progress at a pace that allows you to continue to get all 6 reps on all 6 sets each of the first five weeks. Do not increase the weight by more than 5% or at most 10% any given week.
  • The final week is an all-out max effort! (If you reach failure before week 6, you started too heavy or tried to progress too fast.)
  • High Pulls – this is a powerful and explosive version of upright rows. Start with the bar just above your knees and explode the weight up above your sternum – keeping your elbows high.
  • Speed Bench Press – Lower the bar in a controlled manner and explode up as fast as possible with the bar. Speed is the real key to this exercise – it is far more critical than weight. Rest no more than 45 seconds between sets.
  • Dumbbell Kickouts on Incline Bench – lay on an incline bench face up. Start with the end of the dumbbells resting on your chest with your palms facing down towards your hips. Extend the dumbbells with your triceps. In the finishing position, your arms should be extended as if they are at the finish of an incline barbell press. Lower to your chest and repeat. This workout focuses on Bulk and Power, emphasizing shoulders, chest, and pressing strength, aka your "Coat Rack."
The Secret to 40 Years of Bodybuilding Success

The Secret to 40 Years of Bodybuilding Success

At a Glance: Richard Knight

Age: 63

Occupation: Retired Aerospace Technician

Family: Wife of 34 years

Current Residence: Anaheim, CA

Years training: 39

Height: 6';

Weight: 203 (off-season), 198 (contest)

Favorite Bodybuilding Meal: My off-training day lunch of 6oz Boars Head London Broil roast beef with a slice of horseradish cheese on Milton’s Multi-Grain bread. It’s like eating a Prime Rib sandwich.

Favorite supplements: Muscle Provider and Provosyn for proteins, Quadracarn, Density, and ZMA 2000.

What would you recommend to someone who has never used Beverly supplements before? UMP is a great-tasting all-around protein that works well as an extra meal, especially before bedtime, to repair and build muscle. Muscle Provider digests faster and is best before and after training.

Music: Electronica

Most Inspiring Book: Education of a Bodybuilder by Arnold Schwarzenegger

Hobby or interests: Road cycling, beekeeping, and falconry.

Words to live by: “The results you get out of training depend on the work and nutrition you are willing to put in.”

The first time I had the opportunity to train at a gym was when I moved from Iowa to California in the summer of 1980. At Jack LaLanne’s Health Spa in San Diego, I met a competitive bodybuilder and became interested in weight training to gain muscle size and strength. While visiting a store that sold Olympic barbells and a wide variety of weight lifting equipment, I purchased Arnold Schwarzenegger’s book, Education of a Bodybuilder, and was inspired by his story.

Fast forward two years, and I was back living in Iowa due to some tough economic times. I realized that I needed to learn a skilled job to be successful in life. Since I enjoyed and was good at working on cars, I felt I could apply those same skills on aircraft. I devised a plan to join the Marine Corps as an aircraft mechanic to gain experience, and then when I got out, I could land a job at one of the many aircraft manufacturing plants in Southern California. During my time in the Marines, I made a point of consistently lifting weights. I added 10 pounds of muscle during boot camp - just from all the physical activity and good meals - I wanted to keep progressing. I even purchased 180 pounds of plates and dumbbell handles to take with me on deployment to the Far East.

Upon leaving the service, everything worked out as planned, and McDonnell Douglas hired me in Long Beach, where I worked on the MD80 program. When Boeing bought them in 1997, the commercial airplane production line was phased out, so I moved over to work on the C-17 Air Force cargo plane for my final years. After 25 years at Boeing, I was laid off and then got hired at SpaceX, where I worked on the F9 Falcon rocket for the first few years and then the Dragon capsule. After six years at SpaceX, I retired at the age of 62. During my years at McDonnell Douglas/Boeing, I worked the swing shift, which was perfect for me.

I was able to train in the morning when my energy level was highest, and the crowds at the gym were minimal. However, while working at SpaceX, it was mandated that we work 10-hour shifts, so the only time I had to train was on the weekends (and only then when they didn’t make the Saturdays mandatory too!) Despite being limited to just training one day a week, I was still fortunate to maintain the physical condition I did. The best thing about now being retired is training any day I choose.

My competition journey began after leaving the service in 1986. I joined a Gold’s Gym in Orange County and trained for two years before entering the Southern California Bodybuilding Championship. I won the Tall Novice Division and Overall Novice. A couple of weeks later, I entered the Orange County Muscle Classic and placed fifth. I was pleased with this placing since it was a National qualifier. I trained for another year and gained more size before entering the Ironman (now called Excalibur) and placed near the back of the pack in the heavyweight class. I just couldn’t compete against guys at that level who had 20-30 pounds of lean mass over me. I became discouraged and gave up thoughts of further competition.

As I’ve grown older, I am very fortunate that my metabolism has stayed very high. I am never more than a few pounds away from contest condition, which gives me an advantage in Masters competitions. It is much easier for me to achieve the level of conditioning needed to be competitive.

In 2020, I planned to go back to the Southern California contest I won as a Novice and attempt to win it as a Master, but the show was canceled due to COVID. Instead, I entered the NPC Iron Games Classic Physique over 45 class (the highest age class available) in November and won overall. That qualified me for the Masters USA event in December, where I could earn a Pro Card. At the Masters USA, I won the over 50 C division but not the overall title, thus missing my goal of earning a Pro Card. I’m currently contemplating entering the NPC Teen, Collegiate, and Masters Nationals this year. It has an over 60 class and could offer me a better chance at earning a Pro card.

Workouts

For many years I trained Monday - Friday and then took the weekends off but now that I am retired, I train four days on and one day off. I start each exercise relatively light and increase the weight until the final two or three sets are at my top weights for the day.

Day 1: Shoulders, Chest

Cable Lateral Raises 5x10-15

Seated Dumbbell Shoulder Press 5x10-12

Rear Deltoid Machine 4x10-12

Pec Deck 5x10-12

Incline DB Flys 5x10-12

Incline DB Press 4x10-12

Cable Crossovers x10-12

Day 2: Back
I have two mildly herniated discs from an injury sustained over 30 years ago and spinal stenosis at three locations in my back, so I can’t do anything bent over. I use machines that have a chest pad for support for all rowing movements.

Warm-up with elastic band-assisted Pull-Ups 4x10

Lat Pulldown 4x10-12

Seated Machine Rows 4x10-12

Seated Machine Rows Low Position 4x10-12 (This machine duplicates the range of motion that I would get from T-bar rows if I could do them.)

Straight-Arm High Cable Pulldown 4x10

Shrugs 4x10-12

Day 3: Legs

Leg Extensions 2x15-20 (as a warm-up for my knees)

Leg Press 5x10-15

Lying Leg Curls 4x10-12

Leg Extensions 5x10-15

Seated Leg Curls 4x10-12

I do some Hamstring and Quad stretches to finish up.

Day 4: Biceps/ Triceps

Triceps Pushdown 4x12-15

Skull Crushers or Seated Machine Triceps Extensions (depending on which gym I am training at) 4x12-15

Machine Dips 4x10-12 (I position myself forward on the seat to put more emphasis on my triceps)

Lying Biceps Curl 4x10-12 (Connect a short cambered or straight bar to the cable of a seated row machine, lay back on the seat pad, put your feet on the footrests as you would for rows, keeping your elbows pinned to your sides, curl the bar in strict form and really squeeze at the top.)

Machine Preacher Curls 4x8-10

Seated Hammer Curls 4 drop sets (I do 10-12 reps with 30 lb dumbbells to failure, 6-8 with 25s, and 6-8 more with 20s. I get great pumps with this exercise.)

Cardio

For different periods over the last 30 years, I have ridden mountain or road bikes at least once a week. I currently get in a 28-mile road ride about every six weeks when my off training day falls on a Sunday. For contest prep, I did 30 minutes on a treadmill at a fast walk every morning starting ten weeks out from the Masters USA.

Nutrition and Supplements

Although many pro bodybuilders recommend eating six meals a day, my system just can’t process food fast enough to achieve that even with an excellent digestive enzyme like Beverly's Multiple Enzyme Complex. That means the three meals a day I consume have to be very nutrient-dense and supplemented with Muscularity, Mass Amino Acids, Density, and Ultra 40.

Regular Daily Meal Plan

Soon after waking, I have a quick snack of four Belvida breakfast biscuits with organic almond butter before setting off on my morning dog walk with ReMax, our German Pinscher.

Meal One

(Training Days) One scoop Muscle Provider, 1 scoop Provosyn, 1 tbsp MCT oil (Parrillo CapTri), and one banana mixed in 12oz pineapple juice. I have used this delicious combo for many years as an easily digested pre-workout meal.

(Non-Training Days) Three scrambled eggs with either a bowl of oatmeal, pancakes, or French toast.

Meal Two

(Training Days) One scoop Muscle Provider, 1 scoop Provosyn, 45 grams powdered sweet potato and oats (5% Nutrition Real Carbs) mixed with 8oz pasteurized egg whites, 4oz cold water, and 1 tbsp flaxseed oil.

(Non-Training Days) 6oz Boars Head London broil roast beef and one slice of horseradish cheese on two pieces of multi-grain bread.

Meal Three

6oz chicken (white and dark meat), 4oz Calrose rice, 2¹⁄₂ tbsp honey sesame sauce.

Daily Supplements

Density 5 tablets upon waking

Muscle Provider and Provosyn with meals 1 and 2 Mass Aminos 6 with each meal

Ultra 40 liver tablets 6 with each meal

Quadracarn 3 tablets with each meal

ZMA 2000 3 capsules before bed

Pre Contest Adjustments

Meal 1: 12oz pasteurized egg whites, 1 tbsp MCT oil, 45 grams powdered sweet potato and oats.

Meal 2: One scoop Muscle Provider, one scoop Provosyn, 16oz cold water, and 1 tbsp flaxseed oil.

Meal 3: 6oz white meat chicken, 3.2oz (uncooked) Calrose rice, and 2oz honey sesame sauce.

Pre Contest Supplements

Muscle Provider and Provosyn (meal 2)

Density 5 tablets upon waking and 5 with each meal

Ultra 40 liver tablets 6 with each meal

Quadracarn 3 tablets with each meal
ZMA 2000 3 capsules before bed

Closing Thoughts

It’s very gratifying to have someone approach me in the gym, ask my age, and be surprised when I tell them. They usually come back with, “I hope to look as good when I reach your age.” I encourage them never to stop training and be consistent.

Lose Weight, Gain Muscle Become Healthier, Compete - My Story

Lose Weight, Gain Muscle Become Healthier, Compete – My Story

At a Glance: Rhonda Rotterman

Age: 47

Occupation and Education: Program Director at the University at Buffalo’s Institute for Person-Centered Care http://ubipcc.com/ culture.html. BSN; AAS Psychology; Board Certified in Gerontology and Health Care Administration; Licensed Nursing Home Administrator; Certified Group-Fitness Instructor; Certified Personal Trainer.

Family: My wonderful supportive husband Phil and I share a large family of six children and 1 grandchild (with one on the way, due in January 2014)

Current Residence: Kenmore, NY

Years training (total): Four hard-core (but active with weights and training since high school)

Height: 5’ 8”; Weight Off Season 155, Contest Weight 140

Favorite Bodybuilding or Fitness Meal: Breakfast is by far my favorite meal of the day: UMP pancakes and turkey sausage. If I could, all my meals would be breakfast foods (with a side of coffee of course, it’s what we healthcare professionalssurvive on)

Favorite Supplements: I cannot survive without my UMP and Muscle Provider. It has saved me on many travels due to its portability and versatility. The pudding made with just water or adding various ingredients tastes like a cheat without the guilt. I have an entire file with UMP recipes and they just never get old or boring The Super Paks are also fabulous, they port well in their little cellophane packages and you have everything you need without having to store 9 different bottles.

What would you recommend to someone who has never used Beverly supplements before? Nutrition is a must whether your goals are to become healthier, lose weight, gain muscle or compete. I struggled for years trying to find a protein powder that tasted great, mixed well and produced results. I found that in Beverly. Having all of the recipes to create variety without sacrificing taste is just, well, wonderful! Most think healthy food is boring or tastes bad.

You have to strike that balance and understand this is a lifestyle and not a “diet”. Having great products to add to that variety has been an amazing discovery for me and my family. We go through Beverly products like it’s our job. My 9 month old grandson loves UMP pudding and we have no issues with that. We are not evangelists when it comes to how we live our lives, because we recognize that it’s an individual choice that one has to come to on their own, but when we are asked, we sure like to talk about it!

In my iPod: I am so open minded when it comes to music. I have country, rock, pop, reggae, crooner and jazz all loaded into my iPod. I guess it matches my personality.

Most Inspiring Book: Body for Life by Bill Phillips

Hobbies/Interests: Biking, camping/fishing, travel, distance running at dusk

Words to live by: “Mark not your success in life by clinging to the glitter and gadgets you have accumulated during your time on this planet. Instead, take stock of your Earth- School experience by noticing the lives you have touched and the burdens of others you have eased.” ~ Dr. Edward J. Kesgen

They say age is a state of mind and that attitude is everything, I would agree with those sentiments. At the age of forty-four, and with an attitude of gratitude and leaving everything on that stage, I competed in my very first figure competition. It was an amazing feeling to be so disciplined and transform your mind as well as your body into such a conditioned state of being, but the journey to the stage is where the real lessons were learned.

Growing up, even though I was active in sports, I never fully appreciated or understood the importance of nutrition. Long hours after school for practice and games created long periods of time without proper nutrition which led to cravings, eating processed snacks or fast food all in the interest of time. Friends might have categorized me as, “stocky” or “thick”. There was muscle in there, but the fat covered it all up.

By the time I reached college, things went from busy to chaotic. Attending classes as a full-time nursing student, holding down a part-time job, and late night study sessions made my eating habits that much worse. There was no time for sports in my very demanding schedule and while I “tried” to get to the gym when I could, my eating habits were deplorable and access to healthy food on a college campus back then was like trying to find a snowball in Hawaii. Ordering from the local pizza places, grabbing fast food, and trips to the campus store in addition to the three squares I tried to eat at the university cafeteria sent this healthcare hopeful from “thick” to 3-D. I didn’t like what I saw in the mirror. Wasn’t I supposed to be epitomizing health?

I did what so many women fall prey to, cutting way back on calories, exercising like mad, and of course hydration wasn’t even something I considered in the health equation. I indeed lost weight (based on the number on the scale), but retrospectively, I know I sacrificed muscle too due to my ignorance about what I ate/drank.

Food Obsessed and Feeling Guilty

This yo-yo dieting continued throughout my college career and by the time I graduated, I had become food obsessed. Binging, and then feeling guilty about it, only to crash diet again to even the score, at least in my mind. My relationship with food was an unhealthy one. I became a group fitness instructor and worked for a major club in the area, but despite teaching three times per week, plus what I was doing on my own, I was still that chubby aerobics instructor. I was of the mind-set that it was just my body type because with all the exercise I was doing, I must be very healthy right?!

As I matured, married and started a family, exercise had essentially ceased. Sure I went to the health club every January along with the rest of the country, only to find excuses and stop going by March. I jogged when the nicer weather rolled around and I would toss a video or two into the VCR (yes, I’m old!) once in a while and jump around in my living room to “take the weight off once and for all”, but like all quick fixes, it never lasted and I would end up feeling bad about myself.

I remember seeing Cory Everson on every fitness magazine cover and when my subscription to Oxygen arrived I would covet the amazing physiques I would see on the featured women. I wondered how they did it and then would think to myself that I would love to compete. Just as quickly, I would dismiss the thought as I looked at my reflection in the full-length mirror. It’s genetic, I would convince myself; some women are just naturally lean and can build muscle easier than others.

I remember attending a family picnic, going into the kitchen to assist with the meal service and seeing a photo of me and my husband that had been taken the previous summer. I didn’t like what I saw. Why did I not take better care of myself? That was the turning point for me. No more excuses. My children were grown and while work was always going to be there, I had to start making the time to take care of me. If for no other reason, I needed to get healthier.

I joined the gym, started doing regular cardio sessions and then hit the weights. It was fairly benign initially, but as I began to see changes, my passion to get better grew. I felt as though I wasn’t seeing the changes I wanted based on the effort I was putting in, something was missing from the equation. If effort is in direct proportion to success, I should have been Donald Trump.

Nutrition, No Nonsense and Julie

A friend and I were chatting during our workouts and we began talking nutrition. The subject of protein powders came up and soon we were debating about which ones were better, had better taste, mixed well, etc…Soon he produced a copy of No Nonsense magazine and suggested I take a look because the articles were very good and he had learned some fresh ideas from the work-out plans that were listed. I tossed the magazine into my gym bag and didn’t give it a second thought.

A few months later, my husband and I took a week’s vacation in South Carolina. I grabbed my gym bag as an additional travel item. I stuffed the bag full of shoes, my hair styling devices and various other things that don’t fit well in your suitcase without taking up too much room. After we arrived and I began to unpack, I noticed the No Nonsense Magazine and sat down to read it. As I perused the pages, I admired the many stunning physiques and read of a woman who professed she could get me there.

Well, I couldn’t dial that phone fast enough; I wanted to learn the secret as soon as possible. I contacted Julie Lohre and began to work with her on my goal to get on stage, including attending her competition prep class in KY. It was through this process that I began to learn the significance of nutrition and hydration. There was so much more that I didn’t truly understand and appreciate. It is those intricacies that took me from good to great!

The difference that improved nutrition made was indescribable and within the year, I was seeing significant progress and began making plans to purchase my suit, shoes and work on posing and stage presence.

I stepped up my game and hired a trainer to really hone my symmetry, posing and stage skill. When I hit that stage for the first time at 44, it was one of the proudest accomplishments of my life. I have learned that anything worth doing is worth doing right. That luck is in direct proportion to hard work; the harder you work, the luckier you get and boy I was feeling lucky!

Figure and Womens Physique Competitions

I took second place in three divisions in 2011 in the INBF association, figure tall, women’s fitbody and the novice division. I competed in another show that same year in the NPC association and took first in my class and second overall. The following year at two NPC shows, I took first in my class and won the overall at both venues securing the title of Ms. Buffalo and Rochester. That same year I became a grandmother for the first time, I was on cloud nine!

This year I was fortunate enough to return to the NPC Northern Kentucky, the region where it all began with Julie and take the overall in womens physique. It was the best homecoming being surrounded by familiar faces whose love and support have been there all along.

Since my journey to the stage began, I have become a certified trainer and find sheer joy in sharing what I have learnedwith others. My husband who has watched me make this amazing transformation has now joined me in this sport and did his very first bodybuilding competition at the NPC NKY taking 6th in his class. I am so very proud of him!

My take home message to you is this: you can’t possibly get where you need to go without a road-map. Know what you need to do and how you need to do it to make your endeavors successful. Take time to care for yourself and even if you never compete, making a better and healthier you makes you a champion in the competition of life! I extend my best to you in your individual journey to a better you.

My Nutrition and Training Programs

This is my standard diet off season. When I am preparing for a competition, I scale back on carbs, amp the cardio and pound the water and veggies.

BREAKFAST
6 egg whites, 2 whole omega eggs and ½ cup oatmeal with 1 tbsp of UMP vanilla protein powder and sugar free jelly mixed in.

OR: UMP Protein pancakes: 2 scoops UMP, ½ cup organic sprouted wheat pancake mix, 2 egg whites, 1 whole omega egg. Top with sugar free jelly or syrup. Off season I add fresh berries and Greek yogurt or turkey sausage.

(When I am in show prep, I drop the pancake mix and just use UMP andegg whites).

MEAL #2
6oz fish or chicken; 1 cup veggies;¼ cup almonds

MEAL #3
5oz chicken or fish; medium piece of fruit (typically an apple or grapefruit)

MEAL #4
(Post work-out) UMP pudding: 1 scoop UMP, 1 scoop Muscle Provider, 1/3 cup Greek yogurt, 1 tbsp honey

MEAL #5
6oz chicken; 5oz sweet potato; small salad with balsamic vinegar

Bedtime Snack:
1 scoop UMP in a shaker bottle with tons of ice for a great shake

Cheat Meal:
One per week

Supplements

  • Super Pak daily
  • 3 EFA Gold in the am and 3 in the pm
  • 2 Lean Out with each of my 5 meals
  • 2 Ultra 40 liver tablets after each meal
  • 2 Muscularity (BCAAs) post meals
  • 6,000 iu Vitamin D per day

 

“The difference improved nutrition made was indescribeable!”

Training

Monday: Chest and Triceps

CHEST:
For a killer work-out try this:

  • Warm-Up 25 wide push-ups
  • 4 sets of 12-15 chest press; 10 wide push-ups
  • 4 sets of 12-15 incline press; 10 wide-push-ups
  • Finish with 10-12 chest flyes; 10-wide push-ups (if you can get 10 by this time)

TRICEPS:

  • 4 sets of 10-12 dips (you should be pretty fatigued if you combine this with your chest work-out, so I don’t kill my tris after my push-up chest medley)
  • 3 sets of 8-10 rope pushdowns immediately followed by one arm horseshoe extensions using the universal pulley for 6-8 reps

Tuesday: Legs

  • Warm Up with walking lunges
  • 4 sets (12-15) leg extensions
  • 4 Sets (12-15) hamstring curls
  • 3 sets (8-10) hack squats
  • 3 sets (8-10) leg press
  • Finish with leg adduction, calf raises and walking lunge circuit (3 sets)

Wednesday: Rest

Thursday: Back and Biceps

BACK:

  • Warm up with 4 sets of 12-15 pulldowns
  • 3 sets of 8-10 barbell rows
  • 4 sets of seated rows/close grip
  • Finish with 3 sets of weighted pull ups
  • Every other week I add back weighted back extensions using a 25 lb plate

BICEPS:

  • Warm up with 4 sets of 12-15 10 lb dumbbell curls
  • 4 sets of 10-12 using the curl bar
  • Finish with 3 sets of dumbbell hammer curls

Friday: Shoulders and abs

Shoulders:

  • Warm-Up with 4 sets of 12-15 shoulder presses using a machine or dumbbells
  • 4 sets of 12-15 lateral raises using machine or dumbbells 4 sets of 12-15 frontal raises using machine or dumbbells
  • Finish with 12-15 rear delt flies
  • Every other week I do trap shrugs using the chest press machine or a weighted straight bar.

ABS:

  • Warm-Up 4 sets of 15 lying pikes
  • 4 sets of 12-15 decline bench weighted crunches
  • Finish with 3 sets of 10-15 leg raises
  • Every other week I do decline bench oblique crunches with a cross-over

Saturday/Sunday: Boxing / Cardio

Cardio

Off-season, 2-3 times (20 min) per week of HIIT, steady state or cross-fit. I prefer outdoor cardio when I can get it and then rely on the elliptical, tread or step mill when weather is not conducive to exercising outdoors. Remember,
I live in Buffalo…brrrrrrrrr!

Comp Prep (12 weeks out) : cardio every day on an empty stomach, 12 weeks at 15 min, 10 weeks out at 20 minutes, 8 weeks out at 30 minutes and I watch my progress with leaning out and adjust as needed.

 

 

 

Beverly “Longtimers” Talk About Beverly International

Beverly “Longtimers” Talk About Beverly International

Most people keep their ageful years to themselves. Not us. We are proud to be owners of one of the oldest sports supplement companies in the industry. BI was founded in 1967. Yep, that’s right, a big 48 years ago. During these years, we’ve seen a lot of products and companies come and go. Mostly go! We have perfected a few items that have stood the test of time such as the Super Pak, Mass Aminos, Ultra 40 liver and a few others. There is something to be said about creating something that is too good to be replaced! We feel that way about our years of investment with our clients, who have become dear friends. Roger and I made the big jump and bought BI in 1998. Before that we were involved with Beverly, using the products ourselves and advising clients on supplement usage for contest prep and body re-composition. During these early years, relationships blossomed and some have become our most memorable times. This NEWS BEAT will give you a little taste of what three long- time BI friends think about our company.

Todd Jackson first used Beverly International supplements in 1982 and became a client in 1992. He’s now 48 years old, a teacher, married with two grown daughters.

Jim Caudill began working with us in 1996. He’s now 44 years old, a senior manufacturing manager in the aerospace industry, married with 2 sons ages 15 & 14.

Mitch Gold first met us in 1998. He’s now 46 years old, an industrial/organizational psychologist, married with twin boys 14 and an 8-year old daughter I asked these Long Time BI users a set
of questions to see WHY they chose to stay with us for so long. Their responses were incredible. Check it out!

1. What brought you into the BI cult?

Mitch: I first met up with BI back in 1998. I’d been lifting for 10 years and even competed in a couple bodybuilding shows. But I was suffering, like many people, from supplement advertising overload. It had gotten to the point where I wasn’t even sure which companies were legitimate providers of quality products that would help me up my game. But I kept noticing the BI name in magazines I read and particularly the simplicity of their labels. So I decided to contact BI and met up with 2 very helpful men, Roger Riedinger and Jeremiah Forster.

Jim: I was introduced to Beverly via The No Nonsense Newsletter which at that time was in black & white format. Tommie Robertson was featured in that issue. I remember being so excited that I found something that had actual information in it that I could apply to my own situation. I showed up at the Riedinger house one Saturday morning with my wife Beth for my 1st appointment & initial body fat analysis. After about 2 hours of education from Roger & Sandy we left for the 3 hour drive home with 2 boxes of supplements, a contest meal plan & a date to enter my 1st show. I should mention this was long before their Cold Spring location.

Todd: I first started using BI products in high school to get bigger and stronger for football in 1982. I chose BI because the biggest, strongest bodybuilders and power lifters in the gym used it and told me it was the best. Over the next dozen years or so I tried other brands, but always came back to BI. In 1992 I began a more personal relationship with BI. I started selling Beverly products at
the gym I owned at the time and also went to Roger and Sandy for contest prep advice.

2. What are your all-time favorite supplements?

Mitch: (1) UMP-due to my schedule I simply can’t eat 6-7 meals per day so UMP and whipping cream is an anabolic lifesaver. Since the days of Ultra Size and now UMP, I’ve never tired of my chocolate brownie cake. I mix UMP with cream, sugar free instant chocolate fudge pudding and microwave it. A dollop of whipped cream on top and you’ve never seen this guy happier. (2) The Ultra 40 liver/Mass Aminos stack-which I use to fill in any nutritional gaps of my meals and to keep my nitrogen levels optimum during the day. (3) Muscle Synergy-taking this before my brutal
Crossfit workouts gives me the critical push I need (along with my Crossfit compadres screaming at me…) Jim: UMP is my favorite product. It’s the best tasting, “cleanest” protein out there & yes, I’ve tried the rest. Chocolate is my favorite but Cookies & Crème is a very close 2nd. My favorite UMP meal – crushed ice & little water mixed with 2 scoops of UMP, shake it up then put in the freezer for about 30-45 minutes. Just long enough that it starts to freeze then devour it. Down here in Texas this drink is great right after training. I still use Mass Aminos and Ultra 40 as well. I feel these are a must for everyone who trains. Todd: The two products I have continued to use over the last 30 years are the proteins and Ultra 40 (liver tabs), I think these two should form the foundation of any muscle building diet.

3. Why do you keep using the products?

Mitch: Reliability, quality and predictability of results. Frankly, I know that the BI products are controlled from a research perspective and that only the highest quality ingredients based upon latest sports nutrition science and research are used.

Jim: The business philosophy Roger & Sandy have incorporated into their company is to let the products sell themselves. Compare this to many other companies who choose to pay big name bodybuilders to represent their companies. I suspect the money BI saves by not paying big names to endorse their product line equates to a better product for us.

Todd: I continue to use BI for two reasons. First, I get results because they are the best supplements on the market. Second, the personal relationship over the years has always been something I can count on like so many other people that BI has helped become their best.

4. What experience do you remember most about BI?

Mitch: I remember when I first started with BI, I was a bit overwhelmed by all the products available. I was on a tight budget and of course wanted EVERYTHING. I put forth this concern in an email to BI and almost immediately I got a personal email back from Roger R. giving me a personalized diet with the 4 most critical supplements he felt I should use. I knew then I was dealing with a pretty special crew….One that had my best interests in mind.

Jim: What sticks out to me is the fact Roger & Sandy always made time for me. I use to call between 2-5 times a week to ask questions about food, why am I using these aminos, what does this do, when will I weigh 225lbs ripped (in hindsight that is hilarious), what do the other guys look like? Roger & Sandy taught me how to pose, how to diet & why it was important. You will not get that help from any other supplement company. This personal attention to detail lives on today through the many contest prep specialists that took what they were taught at Beverly International and have made it into a career.

Todd: Most of all it is the personal relationship that developed into a great friendship. I have seen this with so many people over the years that like me have become members of the extended BI
family.

5. What benefits have you seen over the years that you could contribute to using the products?

Mitch and Todd agree with Jim: The changes I have experienced using Beverly products over the past 20 years are a definite increase in lean muscle & I have maintained a good strength level (as the young guys tell me now – you’re pretty strong for a guy your age…”). Mitch adds, the biggest change I have seen is a refined quality to my musculature. Interestingly, I have stayed within 10 pounds over the past 10 years, but bodyfat has consistently gone down year after year, and lean muscle tissue has continued to increase.

6. Last question: After all these years how do you feel about Beverly International as a company?

All agree that relationship, guidance and trust are what define the Beverly difference. Jim adds, Beverly International as a company feels like a family to me. The sense of integrity & loyalty that
Roger & Sandy instill into the products, but more importantly the people – that is the difference. I consider Roger & Sandy like family to me as I trust them 100% – they set the standard the rest
of the supplement industry should be measured to.

The Beverly approach is based on interaction with the customer. Once the customer expresses what their goals or interests are then the Beverly group begins formulating what products will be needed for you to achieve your goal. Beverly has posted a number of their most successful meal plans in the Bev Solutions section of their website. You’ll also find nearly twenty years’ worth of individual meal plans in the Articles section at beverlyinternational. com.

 

Mitch Gold

 

Jim Caudill

 

Todd Jackson

 

Use This  HIGH-POTENCY STACK to Produce Unprecedented Gains in Muscle Size

Use This HIGH-POTENCY STACK to Produce Unprecedented Gains in Muscle Size

Help is here

Maybe you just started working out and want to hit the ground running. Or, perhaps you’ve been training for years and are struggling to break out of a “plateau”. In either case, help is here.

We guarantee that your muscles will increase in size, strength, and overall performance, faster, when you stack the combination of supplements revealed below. As usual, you’ll encounter no marketing non-sense, only high-potency products proven over years of real-world use.

The Beverly Muscle Size Stack for Men

We all know that lifting weights can increase muscle size. Each exercise you perform in the gym stresses your muscles from a different “angle”. This is why the best results come from a routine consisting of several exercises for each muscle group.

Supplements work in a similar fashion. The best results come from a regimen consisting of several supplements, each one care-fully selected to stimulate your muscles from a different “angle”, or through what scientists would describe as different “mechanisms of action”. Case in point: The Beverly Muscle Size Stack for Men. Below, we talk about each supplement in this stack.
 

1: Ultimate Muscle Protein (UMP)

  • To increase the size of your muscles, you’ve got to work them hard in the gym and then feed them high-quality protein throughout the rest of the day. That’s why protein supplements like UMP, Muscle Provider, and Provosysn (the latter two are discussed below) are a “must have” in the Muscle Size Stack for Men.
  • Amino acids are the building blocks of protein, and protein is a key building block of muscle tissue. Drinking a shake made with UMP is a simple, delicious way to supply your body with ample doses of all of the amino acids that it requires to build muscle as quickly as possible.
  • UMP contains more in the way of “slow-release” proteins than other protein supplements. This makes it especially useful as a meal alternative in the morning, afternoon, or before bed. UMP’s proteins will supply your muscles with amino acids for several hours so that they can continue building without interruption until the next meal arrives. The fewer interruptions, the faster your muscles will increase in size.
  • Drinking a UMP protein shake is like having dessert. (You’ll find an entire menu of “Cool, Creamy Shake Recipes” at www.BeverlyInternational.com).

 

2: Ultra 40

  • Ultra 40 is a highly concentrated beef liver tablet. It is naturally rich in nutrients and growth factors that support healthy iron levels, red blood cells, muscle building, energy, and stamina.
  • Bodybuilding “gurus” of the 1950s and 1960s such as Vince Gironda and Rheo Blair compared the profound physique and performance enhancing effects of liver tablets to steroids -minus the side effects, of course. They recommended that their clients consume up to 100 or more tablets daily. (Keep in mind that these liver formulations were less concentrated than Ultra 40; 25 Ultra 40 tabs are equivalent to 100 of the old school tabs.)
  • Ultra 40 uses the highest grade of liver obtained from grass-fed, pesticide- and hormone-free cattle raised in Argentina. The facilities in which the cattle are raised are inspected by SENASA, the Argentinean equivalent of the FDA.
  • Ultra 40 is popular with elite bodybuilders, some of whom have been using it for decades to maximize muscle size and performance.
  • For more information about Ultra 40, refer to e-newsletter issue #42. (Go to www.BeverlyInternational.com, scroll to e-Newsletter archive under Extra Info.)

 

3: Mass Amino Acids

  • Mass Amino Acids is an amino acid nitrogen technology with an ingredient profile unlike anything else on the market. It is principally used to increase muscle size and speed up recovery from workouts.
  • The most distinguishing ingredient in the Mass Amino Acids formula is a partial hydrolysate of casein. This ingredient, which can cost twice as much as a whey protein hydrolysate, packs up to 500% more amino acid nitrogen than other products.
  • The partial hydrolysate of casein in Mass Amino Acids is rich in peptide-bonded amino acids (PBAAs). Studies suggest that PBAAs are absorbed rapidly and possess up to double the anabolic potency of regular food This may explain why some users of Mass Amino Acids report that they are able to gain muscle mass while cutting (losing body fat).
  • Users who combine Mass Amino Acids and Ultra 40 commonly gain several pounds of lean muscle mass in 6-8 weeks.

 

4: Quadracarn (Essential for men 35 years of age and older)

  • Quadracarn is an ideal carnitine formula for men 35 years of age and older in search of all-around health and performance enhancement.
  • Distinguished by its four types of carnitine, Quadracarn is most frequently used to help:
    • boost muscle energy & stamina
    • boost testosterone & muscle anabolism
    • quicken recovery from workouts
    • enhance muscle tone, definition and fullness
    • support healthy blood sugar control
    • support healthy circulation
    • enhance sexual potency

 

Provosyn Optional, but recommended.

  • Provosyn is Beverly’s newest high-quality protein formula. It may be used as an alternative to, or in addition to, UMP and/or Muscle Provider.
  • If you think you may be a “hard gainer”, then give Provosyn a try. Its formula is based on a secret protein-combining strategy used by bodybuilding nutrition gurus of the 1950s and 1960s, such as Rheo Blair. Provosyn contains a precise ratio of protein from 100% whole egg, Grade A milk protein isolate, and 100% natural beef.
  • Provosyn users quickly fall in love with the rich, satisfying taste and texture, not to mention the benefits. They report that it helps them build muscle, feel pumped, and even get cut.

Muscle Provider Optional, but recommended.

  • Like UMP, Muscle Provider is a high-quality protein supplement. It may be used as an alternative to, or in addition to, UMP.
  • Muscle Provider contains more in the way of “fast-release” proteins than other protein supplements. This makes it great for use right after lifting weights, when your muscle cells are revved up and ready to build muscle protein.
  • Many men use MP as their post-workout protein and reserve UMP for use as a meal alternative in the morning, after-noon and/or evening.
  • If, for budgetary reasons, you decide to go with only one protein, don’t sweat it. You can’t go wrong choosing UMP or MP. Either one can be used post-work-out and as a meal alternative.
  • When considering your budget, keep in mind that by using UMP and MP at the same time, each for a particular occasion (e.g. MP post-workout vs. UMP in the afternoon or evening), they will last longer.
All In The Family

All In The Family

My name is Joey Martinolich and I am going to tell you a story that involves hard work, perseverance, good coaching, great supplements, the unconditional support of my family and chance (or divine intervention). I hope you can relate to and are encouraged by my story.

I was 46 years old and had spent more than half of my life in the gym. My wife and I had been going to the same gym for over 10 years. Three of our six children were active participants in various fitness regimens and one of my daughters had 3 competitions under her belt. Like many of you, I had trained hard, built a good amount of muscle and followed what I thought was a good diet. I lived in a smaller community, was one of the bigger guys around, and looked good in the gym. However, when no one was around; when it was just me, my wife and my fam-ily, I shared my dreams of becom-ing a competitive bodybuilder.

Tell me if you ever heard this one? I thought that if I could just put on another 20-30 lbs. then maybe I could compete sometime. The more I thought about the task at hand of building all that muscle and looking like the guys in the magazines, the further and further my dream drifted away out of my reach.

Then one day as I was going through my normal routine, chance happened (di-vine intervention). The general manager of my gym, Jeremiah Forster, a former Beverly employee and cover man for No-Nonsense, and I were discussing my wife and a few struggles she was facing with her personal training. By the end of the conversation the focus drifted to me. The question was asked, “So, are you ever going to compete?” I had thought about it, but I simply replied that I needed to pack on some mass before even thinking about looking at a show. Jeremiah suggested that we have a formal consultation the next day.

The following day Jeremiah tested my body composition. I weighed 215lbs with 8.9% body fat and slightly less than 20lbs of fat on my body. I was leaner than I thought! Jeremiah told me I could go on dreaming forever or start getting ready to compete NOW. He said I definitely had enough muscle to hold my own against bodybuilders half my age and was lean enough to do a show in 4 months. By the end of the consultation, I had my diet, a new workout and a specialized supplement regimen that were targeted to my specific needs. (See Nutrition, Training, and Supplement sections for the specifics.)

Jeremiah said we could negotiate on diet and training, but there would be zero negotiating on supplements. He went on to explain his history with Beverly Interna-tional, the integrity of the company and the supreme trust he had in the products. It would be Beverly and Beverly ONLY!

I had about 16 weeks to drop 10lbs of fat and build a little muscle in the process. Since I’d already been eating a clean bodybuilding diet for many years, Jeremiah and I decided that I would need a strict and precise plan – zero deviation, zero temptation, and no guess work.

Jeremiah formulated my plan on an Excel spreadsheet. Each of my meals was calculated down to the ounce. I had to stick to the exact foods, the exact amounts. There was no gray area. Hey, if I just wanted gym muscles I could eat like everyone else. But if I wanted to look great on stage, I had to eat with precision in a way that not too many people are willing to do.

Each week we would test my body fat, discuss my overall feedback, and adjust the nutrition and supplements based on my results. I was eating more food (from more nutrient dense sources) than previously, taking fewer supplements (but better quality and in a targeted plan), and after 1 month my results were:
 

4 lbs. of fat lost and 4 lbs. of muscle gained. My weight stayed the same, but I was getting bigger and leaner at the same time. In just a month I went from a “wanna be” bodybuilder to someone who not only could see the road ahead, but already was visualizing how I was going to look on stage. The results from my Beverly Supplement regimen were al-most immediately noticeable. I’d never put on muscle so quickly, never recovered so quickly, or even felt this good. I had taken some Beverly in the past but never exclusively or in a precision plan. My physique looked completely different in a month. Soon my daughter and I weren’t the only Beverly users in the family. My wife used at least 5 of the products, and the rest of my family and many of my friends started using Beverly. If you visited our house, you’d literally see that half of our pantry is Beverly.

Fast forward to 1 month out. I was under 200 lbs. and looking ripped, but Jeremiah cautioned me. He said I still had a couple of pounds to lose and those 2-3 pounds would make a huge difference on how I looked on stage. He told me many guys look phenomenal in the gym a month out, but are unwilling to go through the very difficult final 4 weeks that takes you from looking great in the gym to great on stage.

Let me tell you, that last month was tough! I can see why many bodybuilders either give up entirely or start alienating everyone around them with their selfish attitude. But my entire family was there for me. They were my rock, my support, my encouragement and my light when I needed them most. I don’t think they fully understood how much their participation helped. They went to the gym with me (getting into the best shape of their lives as well). They held me accountable to my diet; they videotaped my posing sessions, offered their critiques, and continually gave me feedback.

My nutrition the final 4 weeks was quite challenging. My diet became more re-strictive while my cardio increased. I felt depleted, I was tired and my brain was telling me to quit. I’d find myself drooling when the Food Network was on TV. My only refuge was my wife, my fam-ily, and the confidence that the plan was working.

At the beginning of my diet the low-calorie day was only about 500 calories less than the high-calorie base diet. But, as the show got closer, the fat got harder to lose. Jeremiah started making the low-calorie day more restrictive (progressively fewer carbs and calories) while keeping my base diet the same. With 2 weeks to go Jeremiah made a final adjustment that would strip the remaining extra one pound of fat off me. Now, I’d follow one day on the base diet with 2 low-calorie days. This simple change made all of the difference in the world. I went from ripped to shredded.

I met with Jeremiah one final time eager to see what my final week would look like. I had buddies who told me about all this crazy stuff they did during their final week. But to my surprise, Jeremiah’s changes were minimal. He told me that if I was in great shape a week out that I was going to look great the day of the show. He re-introduced carbs on Wednesday, starting off very high and then tapering them down each day into the show. My water intake followed the same protocol – higher intake on Wednesday and a little less each subsequent day. My sodium intake decreased some but was never eliminated. I took in enough carbs to refuel my depleted glycogen stores and I was very careful of my water, sodium and potassium balance. My carbs consisted of mainly white potatoes (due to being simple and loaded with potassium) as well as sweet potatoes and rice cakes.

By the day of the show I was full, hard, dry and shredded. Every-thing came together just as Jeremiah promised. I looked even better than I had dreamed. Some people don’t like getting on stage, but not Joey Martinolich. I hammed it up, nailed my posing routine and looked like a polished pro on stage. My goal from the beginning was to get to the show and look like I had been therefore. I walked away with two 1st place trophies, but the best part was sharing those moments with my wife, family and friends. I can honestly say that all the work and suffering was worth it and I had the time of my life.

Since that show I have competed again and was even better at my second show. Now I am happy to take all the love, support and knowledge that I experienced get-ting ready for my first show and help others who share my dream with support and advice.

I think bodybuilding is more than dudes grunting, pushing weight and looking at ourselves in the mirror. It is more than getting in a speedo, throwing some oil on and flexing in front of a lot of people. Bodybuilding to me is the battle we all face between what we have the capacity to achieve and what we settle for. Don’t give up on your dreams!

Now let me show you what I did to make this transformation.

Nutrition

High calorie (base) day

Meal 1: Protein pancakes - 2 servings egg beaters, 2 whole eggs, 1 scoop UMP, 1 cup oatmeal (mix together with Splenda in a batter and cook like pancakes)

Meal 2: Protein shake or bake - 1 scoop UMP, 2 scoops Provosyn, 2 tbsp heavy cream, 1 cup oatmeal (mix together into a shake or combine all ingredients and cook in micro-wave)

Meal 3: 8 to 10oz very lean meat; 12oz potatoes

Meal 4: Same as meal 2

Meal 5: 8 to 10oz very lean meat; 1.5 cup cooked rice

Meal 6: repeat any of the meals above (non-workout days only)

On workout days, I have the following pre-workout and post-workout meals instead of meal 6.

Pre-workout shake: 1 scoop Muscle Provider, 2 scoops Mass Maker Ultra

Post-workout meal: 6oz lean steak; 18oz potatoes

Low calorie day

  • High and low calorie days were alternated; at a few weeks out we went to one high calorie day followed by two low calorie days.
  • On low calorie days I eliminated egg yolks, heavy cream, oatmeal and Mass Maker Ultra.
  • As show got closer, the high calorie day remained the same, but the low calorie day became even more restricted. At 2 weeks out I eliminated all carbs on low calorie days.

Supplements

Let me take a moment to tell you about my supplement strategy. Jeremiah started me off with the basics – the Super Pak to supply essential micronutrients, Ultra 40 and Mass Amino Acids to give me the optimum amino profile in every meal, and EFA Gold for my essential fatty acids. Ultimate Muscle Protein, Provosyn, Muscle Provider, and Mass Maker Ultra (on high calorie days) were considered part of my daily food intake. I continue to take these year round, not just during pre-contest dieting.

Jeremiah’s rule was simple; always take the basics and add supplements to make up for any deficit in essential nutrients as the diet becomes more restricted. If you don’t, there’s a good chance you’ll start losing muscle instead of fat. I started adding Density (essential amino acids) to my meals at 8 weeks out and during training. I also started taking Lean Out and 7-Keto MuscLean to keep my metabolism stimulated and to make certain that I was burning stored bodyfat for fuel rather than muscle tissue. I read where Quadracarn could help with muscle gain and fat loss, especially for those over 40, and that was added as well.

I mixed several scoops of Glutamine Select plus BCAAs in a shaker bottle and sipped it throughout the day to increase my immune system and level of recovery.

The final supplement in my arsenal was GH Factor. Fat burning toward the end of contest prep (especially in stubborn areas) can be very difficult due to a decrease in hormonal production. The two amino acids in GH Factor when taken on an empty stomach allowed my body to naturally produce more growth hormone and allow for a bit of extra fat loss in some of my trouble areas.

During workouts I took an old school page out of my coach’s book and took at least 20, and more often 30-40 Mass Aminos during training to take advantage of that precious anabolic window. As the show approached I changed from Mass to Density and took 20 to 30 throughout each workout.

Daily Supplements

Super Pak with meal 1

Meals 1-6: 4 Ultra 40, 4 Mass Amino Acids, I add 3 Density (low calorie days)

Quadracarn: 12 tablets spread throughout the day

Lean Out: 12 capsules spread throughout the day (low calorie days)

7-Keto MuscLean: 3 capsules twice a day on an empty stomach (low calorie days)

GH Factor: 6 capsules upon waking / 6 before bed (on an empty stomach - final 4 weeks)

Workout Supplements

Mass Amino Acids: 20 to 30 during training (until 8 weeks out)

Density: 20 to 30 during training (at 8 weeks out to show time)

Glutamine Select: 3 scoops during training

Training

If I may steal a line from the legendary Lee Haney, my training philosophy was, “Stimulate, don’t Annihilate”.

My training (as listed below) was based on a workout plan from a past issue of No Nonsense. (All No Nonsense back issues can be found at BeverlyInter-national.com, click on the articles tab at the top.) Being almost 50, I have more aches and pains than this article has room for. So, I did have to tweak the training program from day to day to work around various injuries that cropped up from 35 years of pounding in the gym.

Cardio: Due to the intensity of weight training and sore joints only light intensity cardio was done. In the beginning no cardio, at 12 weeks out I did 30 minutes post training; at 8 weeks out I added 30 minutes in the AM + 30 minutes post training; at 4 weeks out it progressed to 60 minutes in the AM + 30 minutes post training.
 

Day #1: Calves, Legs (heavy), Back (light), Biceps (light)

Standing Calf Raises 5x8-12

Squats 6x12-10-8-6-4-15

Leg Extensions 5x15-12-10-8-20

Leg Curls 5x15-12-10-8-20

Pulldowns (varied grips) 3x12-15

Seated Cable Rows 3x12-15

Preacher Curls 3x12-15

Concentration Curls 3x12-15

Abdominal Crunches 3x25-50

Day #2: Calves, Chest (heavy), Shoulders (light), Triceps (heavy)

Seated Calf Raises 5x20-30

Incline Barbell Press 4x10-8-6-15

Bench Press 5x12-10-8-6-15

Upright Rows 5x10-12

Rear Lateral Raise 5x10-12

Close Grip Bench Press 4x12-10-8-20

Dips (Weighted) 4x15-12-10-then as many reps as possible with no weight

Leg Raises 3x20-30
 

Day #3: Calves, Legs (light), Back (Heavy), Biceps (heavy)

Standing Calf Raises 5x6-10

Deadlifts 5x10-8-6-4-15

Bent Over Rows 5x10-8-6-4-15

Weighted Chins 4x12-10-8-then as many reps as possible with no weight

Barbell Curls 4x12-10-8-15

Reverse Curls 3x10-8-12

Leg Press 4x15-18

Stiff Leg Deadlifts 3x12-15

Abdominal Crunches 3x30-50

Day #4: Calves, Chest (light), Shoulders (heavy), Triceps (light)

Seated Calf Raises 5x20-30

Standing Front Press 5x10-8-6-4-15

Dumbell Arnold Presses 4x10-8-6-15

Dumbell Incline 4x10-12

Flat Dumbell Flyes 4x10-12

Tricep Pushdowns 3x12-15

Lying Tricep Extension 3x12-15

Lying Leg Raises 3x20-30

In closing, I am so thankful for the FITBODY Contest Prep Figure & Bikini Team! With my teammates and Julie’s help, I am not alone in competition prep. This journey (though I feel it is still just the beginning) has already given me so much… a better under-standing of my nutrition, knowledge of the competition scene, a supportive team of women that are now also my friends, and a bangin’ body to boot!

Advice  from Joey's trainer Jeremiah Forster

I have more than 20 years’ experience as a per-sonal trainer. I started as a “contest prep coach” in 2000 when I was taught how to do so by Roger and Sandy at Beverly International. I have helped several clients accomplish what they thought impossible. These range from dreams of representing themselves on stage with pride in their first contest to numerous 1st places. I am happily married with 4 beautiful children. My online training business has now turned into a fitness ministry. www.jeremiahforster.com
 

Training

Over the years I have prepared hundreds of training programs. These workouts range from basic bodybuilding training to very complex optimum performance training, kettlebells, etc. As Roger once told me, “All training works until it stops working.” No matter what your goal is, PROGRESSION is a universal truth that never lies. Progression is a deliberate increase in your repetitions, weight, decreased time between sets or the amount of time under tension. Every workout plan should have a component of planned progression. Once progression cannot be made in any of the above scenarios, then and only then should your workout be changed. There is no magic length of time to a workout, there is only progress. If you are still progress-ing, you are doing the right workout; if you are not, then you should change your workout. That brings up a good point, how do you know you are making progress if you are not tracking your progress? How many notebooks or notes on phones or tablets have you seen in the gym? I suggest you start recording your workout today.

DIET

As with training there is no one diet that is the end all and be all. However, certain body types react differently to different foods and macronutrient ratios. PRECISION IS THE MOST IMPORTANT THING IN YOUR NUTRITION. If you are precise in following your base diet, you or your trainer will be able to adjust it easily to attain a specific goal – whether it be fat loss, muscle gain, or contest prep. Your results become a mathematic equation not a hope and a prayer.

SUPPLEMENTS

I do not believe you need 20 different supplements to be successful. Start with a basic supplement plan of the essentials that you take year round. Then add a couple more that will help you achieve your specific goal. I’d rather you concentrate on really getting the maximum benefit from 2 or 3 targeted supplements, than see you trying everything under the Sun. Which do you think is more effective? One pill of 20 different supplements or 2-3 scoops each of Muscle Synergy, Creatine Select, and Glutamine Select per day? Once you choose the correct supplements be sure to take the recommended amounts or even a little more, to see the most benefits.

CONTEST GUIDANCE

Before your contest prep begins, search your soul, look in the mirror, and have a long, hard talk with yourself. Are you willing to make the sacrifices that contest prep requires? If the time isn’t right yet, it’s okay to put it off. Starting something and then quitting can be damaging to your spirit, finishing something is empowering. Don’t just go through the motions of your contest prep, do it with excellence. Give your best effort day in and day out to your diet, training, cardio, and posing. Why? Because little is more satisfying than knowing you gave your heart and soul to achieving something. In my experience, pure and full dedication always produces life's sweetest rewards.

The Dynamic Drug-Free Duo

The Dynamic Drug-Free Duo

At a Glance: Ryan Propst & Beth Muntean

Age: Ryan 39, Beth 31

Occupation: Ryan is a University of Akron graduate of the Radiology Technician program and currently a student at The Ohio State University working for his Masters in Exercise Physiology.

Beth recently graduated from the University of Akron with her Masters in Nursing with a specialty in Nurse Anesthesia and is employed with The Ohio State University Wexner Medical Center as a Nurse Anes-thetist.

Family: Engaged, no children

Current Residence: Columbus, Ohio

Years Training (total): Ryan 25 years, Beth 14 years

Height/Weight: Ryan 5’9”, 190 off-season/160 con-test; Beth 5’10”, 150 off-season/135 contest

Favorite Bodybuilding Meal: protein pancake with UMP, liquid egg whites, and oatmeal.

Favorite Supplements: UMP chocolate and Lean Out.

Music: Pandora radio during training sessions with sta-tions ranging from Marilyn Manson to Little Wayne.

Most Inspiring Book: Ryan: Arnold Schwarzenegger’s Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger, Beth: As A Man Thinketh by James Allen

Hobbies: Snowboarding, mountain bike rid-ing, free running, hiking, volleyball, boxing, watching movies, and spending time with our new puppy.

Words to live by:“You must be shapeless, formless, like water. When you pour water in a cup, it becomes the cup. When you pour water in a bottle, it becomes the bottle. When you pour water in a teapot, it be-comes the teapot. Water can drip and it can crash. Become like water my friend” ~ Bruce Lee

We take this quote by Bruce Lee to mean whatever your passion in life is, engulf yourself in it. Surround yourself with it, become it fully. Be at peace and rest-ful when you can, but also commit fully and forcefully when necessary. Goals are only reached through dedication, discipline, sacrifice and HARD WORK.

What comes to mind when you think of a dynamic superhero team? Batman and Robin, Superman and Wonder Woman, the Wonder Twins? We may not have super powers or be famous, but at Buckeye Gym in Tallmadge, Ohio we are known as Team B&R.

I have been blessed to have the love of my life as my training partner for the last eight years. Sharing our passion in life has been incredible for us. So how did this all begin? My first experience with weight training came in the form of a Christmas present when I was 10. My parents gave me a plastic water weight set, two dumbbells, a barbell and a few plates. Yes, they were hollow and designed to be filled with water to add resistance; however, whenever I was thirsty I would just open up a dumbbell and take a drink. It was like a thirst quenching drop set.

I started weight training in earnest during my fresh-man year of high school hoping to put some weight and muscle on my skinny 5’9”, 135 pound frame. I wanted to participate in football and track. I also desired to stop getting picked on by upper classmen. I didn’t know a lot at the time about bodybuilding, but I admired the one and only Arnold Schwarzenegger and would read anything about him I could get my hands on. By the be-ginning of my sophomore year I had gained ten pounds, and had begun to transform my physique. So began my love of bodybuilding.

As a high school athlete, Beth stood out in basketball and volleyball, but had no prior experience with body-building before meeting me. When we started dating she became interested in working out and started going to the gym with me. It took a few months and countless requests for spots, before she started hinting around that maybe we could become training partners. At first I was skeptical. I had never had a female training partner and never known anyone who had successfully trained with their significant other. I was quite wrong to be worried!

We clicked as training partners from the first moment, feeding off each other’s energy and instinctively knowing how and when to push one another. We started training together in 2006 and by 2007 we were getting ready for our first show.

We have competed in ten shows together. We’ve both earned our NGA and WNBF drug-free pro cards, Beth in figure and me in bodybuilding. She is coming off a great 2013 season with an overall win at the INBF Cardinal Classic and a class win at the NPC Natural Northern. I have won my weight class in all but one tested show. That loss was to the eventual over-all winner and it fueled me to train even harder. More importantly, it compelled me to maintain consistency with my supplementation and nutrition regimen. Since then I have been undefeated in tested shows. I have four overall wins: NPC Monster Mash, NGA Fall Classic, INBF Cardinal Classic and NPC Natural Northern. My most memorable achievements are the two competitions where Beth and I took the overalls together. The feeling of us as a team on stage together at the end of the night is something I will cherish for a life time.

In the remainder of this article I will share our nutrition, supplement, and training programs. We encourage you to study them, adapt them to your own programs, or follow them exactly and see if you can get the same results that we achieved.

 
Diet

During our contest prep, Beth and I eat the same foods except for the portion sizes. This makes it much easier for us to shop and prepare our meals together. We’ve noticed that we lose fat and our strength in the gym actually increases when we start on the diet and supplement plan listed below.

Meal 1 Pancake made with UMP, egg whites, 1 whole egg, uncooked plain oatmeal, blueberries and/or blackberries. 1-2 cups coffee or green tea, roughly 1 liter of water.

Meal 2 Chicken breast or ground turkey breast, brown or white rice, green beans or broccoli.

Meal 3 Tilapia, sweet potato or brown or white rice, green beans or broccoli or asparagus.

Pre-workout meal 1 scoop Muscle Provider or UMP and 1/2 cup un-cooked oatmeal. I either blend this in a shake or cook it as oatmeal. Either way it’s delicious and digests very quickly. We put 2 scoops of Beverly’s Glutamine Select plus BCAAs in our water bottles for the gym.

Post workout meal Blend together unsweetened almond milk, water, spinach, 6oz pasteurized egg whites, 1 scoop Muscle Provider and 1/2 cup uncooked oatmeal. I also take my Beverly Creatine Select at this time.

Meal 4 Any combination of the above, one food from each category, protein, carbohydrate and vegetable.

Meal 5 Chicken breast and a large mixing bowl size salad, consist-ing of red and green leaf lettuce, tomatoes, mushrooms, red and green peppers. Dressing consists of 3 tablespoons Bragg’s unpasteur-ized apple cider vinegar mixed with a little mustard and a packet of Sweat Leaf natural stevia. It tastes like honey mustard and is healthy. (No complex carbs at dinner.)

Condiments Mustard, hot sauce and anything we can find that is sugar free.

Water We drink when we are thirsty, at least 4-6 liters a day. Usually a little more if the temperature is high. However, I don’t believe in drinking gallons and gallons of water a day. This just flushes out your sodium, electrolytes and may tax your kidneys.

Supplements

Meal 1: Multivitamin, 3 Quadracarn, 4 Ultra 40 liver, 4 Mass Amino Acids, 2 Lean Out

Meal 2-3: 4 Ultra 40, 4 Mass Amino Acids, 2 Lean Out

Meal 4: 3 Quadracarn, 4 Ultra 40, 4 Mass Amino Acids, 2 Lean Out

Meal 5: 3 Beverly ZMA 2000

Training

Our training remains relatively constant whether we are in the off-season or preparing for a contest. As men-tioned above, we actually get stronger at the beginning of our contest prep phase even though we are losing weight. I believe this is due to the strict, clean eating and regi-mented supplement program. It is not until the last few weeks that we start to see a decrease.

Beth and I perform the same exercises, repetitions and sets. Although she is aware that women’s figure demands a certain look that may require over-developing certain muscle groups, her goal, like mine is to develop a well-rounded, proportionate physique.

Here are some key points regarding our training:

  • You have to check your ego at the door and focus on the form you are using over the weight people see you moving.
  • Practice the mind-muscle connection. Squeeze the working mus-cle on each rep.
  • You are only as strong as your weakest muscle.
  • We add an intensity element after completing the last set on many exercises. It may be any one of the following:
    1. 2 assisted forced reps after completing our scheduled 8 reps
    2. A drop set to failure (starting with the same poundage as our 1st set)
    3. A set of negatives to failure - we are strong advocates of us-ing negative reps in our training. It is a great way to tear down muscle tissue without beating up one’s joints.

Note: If we are too exhausted to maintain good form on any of the exercises listed below, we reduce the weight and do 3 sets of 10 reps instead of the listed schedule. An asterisk (*) on the final set of an exercise means that we usually incorporate one of the above intensity techniques.
 

Monday – Back/Traps:
Wide-grip Pull-ups 3x12-10-8 (*) increase weight using dip belt
V-Bar Close-grip Pulldowns 3x12-10-8
Behind the head Wide-grip Pulldowns 3x12-10-8 (*) Wide-grip pulldowns 3x8 with a 5 second negative to failure
DB Shrugs 3-4x10-15

Thursday - Bicep/Triceps:
Bicep Standing French Bar Curls 3x12-10-8 (*)
Triceps Rope Pressdowns 3x12-10-8 (*)
Bicep Seated Incline Bench DB curls 3x12-10-8 (*)
Triceps Behind the head DB Extensions 3x12-10-8 (*)
Bicep Standing DB Hammer Curls 3x12-10-8 (*)
Triceps Seated Dips 3x all to failure

Friday - Off
 

Tuesday – Chest/Calves/Abs:
Flat Bench Press 3x12-10-8 (*)
Incline DB Press 3x12-10-8
Incline Flyes 3x12-10-8 (*) or 3x10-10-10 depending on energy that day
Pec-Deck 3x12-10-8
Cable Crossovers 3x12-10-8 (*) or 3x10-10-10
Calves Pick your favorite 2 exercises and do 4 timed sets, 30 seconds for as many as you can do.
 

Saturday – Shoulders/Traps/Calves:
Seated DB Presses 3x12-10-8 (*)
Front DB Raises 3x12-10-8 (*)
Side Lateral Raises 3x12-10-8 (*)
Pec-Deck Rear-Delt Laterals 3x12-10-8 or 3x10
Barbell Shrugs 3-4x12-10-8
Standing Machine Calf Raises 3-4x12-10-8 2*
Seated Calf Raises 3-4x12-10-8

Wednesday – 1st Leg Day:
Squats 7x12-10-8-6-4-2-2
Leg Extensions 3x12-10-8 (*)
Leg Curls 3x12-10-8 (*)
Leg Press 3x12-10-8
Walking Lunges 3x15-20
 

Sunday – 2nd Leg Day:
Leg Extensions 3x10-10-10
Squats 5x10-10-10-10-10
Leg Press 3x15-12-10
Leg Curls 3x15-12-10
(*) On final set incorporate one of the 3 intensity techniques listed on pg 7.

Cardio

Beth does three days of HIIT training and two, 30-45 minute low intensity sessions. I do not do cardio during contest prep. I feel it drains me and I look stringy. I rely on the foods I eat and not getting too far out from my contest weight in the off-season.

Summary

Be consistent! There are endless approaches to eating plans, contest preparation, training strategies and supplementation. The key is to find what works for you. Once you develop a working strategy, stay with it and give it time to work.
 

Joyful Transformation

Joyful Transformation

Seeing the Driscoll’s transformation just made me joyful. They put the work in and the reward was 10-fold!

Lenia Driscoll writes… In the Summer of 2018, I tipped the scale at 284lbs and was feeling really down with hardly enough energy to play with our kids. My husband, Sean, weighed 200lbs, drank too much beer, was bloated, with high blood pressure and high cholesterol. We knew something had to change for our health and wellbeing. We have 3 beautiful boys we wanted to see grow into healthy adults and we knew we had to be the role models and set the example of a healthy lifestyle for them to follow in the steps of.

I kicked off my journey with intermittent fasting, or 16/8 (16 hours of fasting and 8 hours of eating). My husband opted to do 5 small meals throughout the day eating most of his carbohydrate distribution in the morning and low carbs in the afternoon/evening. I concentrated on a low carbohydrate, high protein diet. I ate salads with lots of protein sources on top like chicken, shrimp, hard boiled eggs and sometimes tuna. For dinner, I always ate what I make for my family, minus the starchy sides.

One day at a family gathering, my brother-in-law raved about Beverly International products that he had been using for 2 decades and recommended we try them out. I started with UMP Protein shakes, Lean Out and 7-Keto MuscLean. Sean started with UMP shakes, Quadracarn, GH Factor, Advanced Antioxidant, Mass Aminos and Ultra 40. Within 6 months I lost 60lbs, hubby lost 30lbs. We both felt fantastic, stronger and our overall happiness and confidence increased dramatically. Our gym routine was to do 6 days of 60 minutes of weight training with cardio for 30 minutes, 4 times per week. In the months following, I continued to shed the weight and am now down 110lbs and hubby is now putting on more muscle. He started taking Mass Maker Ultra and increased his caloric intake.


The Summer of 2019 was fantastic! We had so much more energy to play with our boys, take them hiking, to the beach and Disney. I wasn’t ashamed to wear a swimsuit in public and hubby felt confident to go shirtless at the pool. It’s now been over a year since we embarked on this journey and I am happy to report my husband hasn’t had a drink, is off his blood pressure and cholesterol medicine and looks and feels better than ever! I have been able to keep the weight off and enjoy shopping in normal stores instead of the plus sized clothing stores I had to previously resorted. We couldn’t have attained the success we’ve had without the help from Beverly International supplements! They have been key to our transformation and we are so very thankful!

Two Overall Bikini Titles - Here's How I Did It

Two Overall Bikini Titles – Here’s How I Did It

At a Glance: Molli Smith

Age: 25

Occupation: Personal trainer at No Non-sense Personal Training/Licensed Cosmetologist

Years Training (total): 2

Height: 5'5.5"

Weight: 125

Favorite Bodybuilding Meal: Pre-contest I follow a low carb diet plan with a “Carb Meal” on Mondays and Thursdays. This is my favorite meal. I eat 1 cup oats, an 8oz sweet potato, 1 cup broccoli, and 1 banana for my last meal on those days.

Favorite Supplements: UMP- It is so versatile, great tasting, and very convenient with my busy sched-ule. It’s perfect for someone who can’t get in 5-6 meals a day. I have also found it to be very handy in baking (which I love to do!) Muscle Mass Branched chain amino acids during training; Muscularity with my meals to help maintain lean body mass on a low calorie diet. Lean Out- It is perfect for someone who isn’t that strict to help regulate insulin levels.

Music: Rock, Heavy Metal, & Hip Hop on my iPod

Most Inspiring Book: The Success Principles by Jack Canfield

Hobbies: Cooking, Baking, Reading, Hiking, Canoe-ing, Jet Skiing, Mountain Biking, Softball, Basketball, Sand Volleyball, Camping, Skiing, Snow Tubing. I could go on and on! I love to stay active and help people achieve their goals.

Words to live by: “It’s not the will to win that mat-ters—everyone has that. It’s the will to prepare to win that matters.” “Only those who dare to fail greatly can ever achieve greatly.”

I grew up happy with a very active lifestyle. I was very involved in sports ever since I was little. I started playing t-ball at 5, then progressed to slow-pitch softball which turned into fast-pitch softball. I played 3 years in high school and also on a select team as a catcher, shortstop, and center fielder. Our select team actually was invited to play in a tournament in Maui! My whole team bagged groceries on weekends for months to earn the money to cover our plane tickets—it was worth it! 

I played basketball (my fav!) ever since I was 7. I was a guard on my school teams up until my senior year. I also was a setter on my schools’ volleyball teams from middle school through my junior year in high school.

All of that activity kept me in pretty good shape, but I was very skinny. I had some tone, but little-to-no muscle. I don’t know how I stayed so thin because I paid no attention to my diet whatsoever! I ate out- ALL THE TIME! Whatever and whenever I wanted to eat, I ate. Never ate breakfast unless it was a banana or a Pop Tart. I’d skip lunch half the time and just eat a huge meal before bed. Even when I thought I was eating something that might be good for me like fish, as often as not it would be deep fried. I made those kinds of mistakes all the time.

I wasn’t just clueless about nutrition, but even with my sports background, I had zero knowledge about working out. I became interested in really improving my body but I didn’t know where to turn. Then I met my fiancé, Mark Ritter, a successful bodybuilder and very knowledgeable about training and nutrition.

Within 1 year he had me ready for my first competition, the 2012 Northern Kentucky. I placed 7th in a pretty big class of girls. I loved it! I was psyched and wanted another go at it. Next time I wanted to be in the center of the top 5 line up. In the Nutrition and Supplement section I’ll give you the details of how I ramped up both for my next competition in Indianapolis, just 3 months after the Northern. One week before the show, I got a HUGE surprise… I got engaged to Mark!

I went on to place 5th at the Indy out of 17 girls! I was ecstatic. Not only did I get engaged to the love of my life (my swole-mate) just a week prior, I also had earned my first trophy. I was hungry for success and I knew I could do better if I kept pushing my-self, so that’s exactly what I did. Finally I achieved my goal of not only a class win, but an overall title at the 2013 Kentucky State. I followed that with another class and overall win at the 2013 Kentucky Muscle. Now, let’s get into how I did it.

Nutrition & Supplements

 

Mark put me on my first supplement regimen shortly after I started training with him. Mark’s been using Beverly supplements since 1999 and knows the product line inside and out. He explained I needed to start building some muscle if I wanted to compete. The best supplements he’s seen for this are the combo of UMP, Mass Aminos, Ultra 40, and Fit Tabs. It was a lot of pills at first, but I went from a skinny girl to a toned and shapely bikini competitor in less than a year.

I was hooked on the supplements from then on. For my second contest we stayed with the “musclebuilding supplement combo” I used for the Northern, but Mark added a trick he’d learned long ago when he worked at Beverly of taking Muscle Mass BCAA tablets throughout the workout. I also added Muscularity (more BCAAs) with my meals and Lean Out to help me, well, lean out.

My Daily Supplement Plan

 

UMP: 2 scoops twice daily

Mass Aminos: 2 or 3 with each meal

Ultra 40: Same as Mass Aminos

Muscle Mass: I weigh 125, so 12-15 during my workout is ideal Muscularity: 2 capsules with each meal

Lean Out: 1 or 2 capsules with each meal

My Daily Meal Plan:

One thing I can tell you that has definitely changed for me is my nutrition. It went from Pop Tarts and fast food to chicken, eggs/egg whites, lean beef, turkey, oatmeal, sweet potatoes, and veggies! I now eat 6 meals throughout the day, spread 2-3 hours apart. This way I’m never hungry or too full. I also drink at least 1 gallon of water per day. If I’m trying to lean out for a contest, I’ll substitute ½ of a grapefruit for my oatmeal in Meal 1 and about 8-10 stalks of asparagus for my sweet potato in Meals 3 & 5. During contest prep, I have carb up meals on Mondays and Thursdays at Meal 6. That consists of 1 cup oats, 8oz sweet potato, 1 cup broccoli, and 1 banana.

Meal 1 8:00am: 3 egg whites 1 whole egg, 3-4oz lean beef; ½ cup oats

Meal 2 11:00am: Chocolate UMP shake 2 scoops mixed with cold water

Meal 3 2:00pm: 6oz chicken breast; 6oz sweet potato

Meal 4 5:00pm: Same as meal 2

Meal 5 8:00pm: 6oz chicken breast; 6oz sweet potato

Meal 6 11:00pm: Chocolate UMP 2 scoops mixed with water to pudding consistency PB2 sprinkled on top

I always buy in bulk and prep our meals for up to 2 or 3 days prior, except for breakfast. I always cook our breakfast fresh every morning which is an egg/beef omelet! For me, having our meals prepped in advance creates less stress throughout the day. We can just grab our container, throw it in the microwave and eat! If you are someone who is gone most of the day, I would suggest having some type of cooler to keep your meals in. Along with having all of your meals in one place, it keeps them cool and you have them right there with you so you’re not tempted to swing through a drive thru. A food scale really helps with weighing out your portions, especially if you’re cooking for more than one! If you would like more information please visit our website at www.nnpt.net.

My Workouts

Monday- Chest

Incline Barbell Presses 4 sets of 12-15 reps
Incline Dumbbell Presses 4x6-8
Flat Dumbbell Flyes 4x5-max reps (Mark creates resistance on the way up and down by having me push against his forearms for 5. Then I rep out as many as I can)
Flat Barbell Bench Presses 2x10
Cable Crossovers 3x12-15

Wednesday- Arms

Barbell Curls 4x8-12
Incline Curls 3x6-8
One Arm Preacher Curls 3x8-10
Hammer Curls 3x6-8
Rope Pushdowns 3x10-15
Close Grip Bench Press 3x6-10
Pushdowns 3x10-12
Dips 3 sets of as many as I can
Triceps Kickbacks 7x12-15 (only 30 second rest in between)

Friday- Shoulders

Side Laterals 4x20 (first 5 super slow then 15 regular) Dumbbell Press 4x20 (first 5 super slow then 15 regular)
One-Arm Cable Laterals 3x8-10
Front Dumbbell Raise 3x12 (performed on incline bench)
Reverse Pec Dec 3x10-12
Rear Dumbbell Raise 3x8-12 (lying face down on incline bench)

**I will usually hit additional glutes on Monday or Saturday**

Tuesday- Back

Wide Grip Pull Ups 4 sets of as many as I can Barbell Row 4x8-10
Rack Pulls 3x6-8
Seated Cable Row 4x8-10
Hammer Strength ISO Lateral Pull Down (reverse grip) 4x8-10 together then 2-3 assisted single arms

Thursday- Legs

Giant Set - Lying Leg Curls/ Stiff Leg Deadlifts/Standing Leg Curls 4x20
Leg Extension 2x20 (super slow on 1st 5 reps, then rep out fast on the final 15)
Leg Extension 2 drop sets (max reps starting with super slow reps for the first 5)
Leg Press 4x20 (first 5 reps performed extremely slow then rep out 15)
Hack Squats 3x8-10
Walking Lunges 2 sets
 

Presentation

Sandy asked me to include some tips on presentation. Even though this is only going to be my 3rd year in competition, I think I can give you some good pointers. The first is walk, walk, walk! I cannot stress enough how important your stage presence is. It’s very important that you look and feel confident on stage. I am constantly practicing my walk no matter if I’m 10 weeks out from a show or 2 days out. You cannot practice enough! On the day of the show you may be tired, hungry, thirsty, fatigued, nervous or scared. Trust me, I’ve been all of those! You’ll want to be able to power through those emotions, dig deep, and own that stage. Always keep a smile on your face. Think about all the hard work you put in to that very moment and how beautiful you look. Practice alone, in front of a mirror-not too much though! You don’t want to get in the habit of always seeing yourself when you practice, so make sure to practice without the mirror too! Practice in front of people and have someone video tape you while you walk so you can see what others see, and possibly some things you want to change or work on. I promise you- once you get it down you’ll be able to do it no problem. If you’ve never posed before it can be a little overwhelming. I tell my clients this all the time. First, find which poses are the most comfortable for you. Then work on putting them together in your walk. You’ll want the whole presentation to flow. It takes time, but you’ll be glad you practiced when the show comes and your confidence will shine. Good luck!

In closing, I would like to thank my fiancé, Mark for all of his wonderful help with my training and nutrition along with the best support I could ever ask for. It is such an honor to be learning from such an amazing, smart, and talented person. Also, to Roger and Sandy for having an extraordinary product line. I will never use or recommend any-thing else!

Classic Physique - Nutrition

Classic Physique – Nutrition

Have you been itching to compete but don’t feel you are quite big enough for Bodybuilding and also aren’t crazy about competing in Men’s Physique? A new division called “Classic Physique” could be just the thing for you. It’s planted firmly between the extremes of the massive, ripped muscle prioritized in Bodybuilding and the smaller, cover model look of Physique divisions. Many of you will naturally fall into this category based on your structure and genetics. Plus, if you’re goal is to look more like Frank Zane, or even closer to Arnold, than Kai Greene, you now have a competitive outlet.

As regular readers of No Nonsense already know, BI users and followers of our diet methods have been achieving this type of look for years. A physique where shape, symmetry and a pleasing athletic, muscular look is rewarded. It’s the type of overall physique that the majority of men will see and say, “That’s what I would like to look like”. And most women will prefer looking at!

Best of all it’s a look that’s realistically achievable for most aspiring natural competitors with hard work, dieting and proper supplementation. Going to “extremes” is not necessary and it can be balanced with your real life that includes jobs and families.

This is a brand new division and we’re going to get you way ahead of the curve by presenting a complete program to achieve the “Classic Physique”. Whether your goal is to compete, or to just do it for yourself, in the remainder of this article we’ll provide a 3-Phase Nutrition Program, a specialized 2-Phase Workout including “Feeder Workouts” to help you develop your “Classic Physique”, and if you wish to compete, we’ll also include a Presentation Section to help you better show off your “Classic Physique”. In closing we’ll include a Table of Classic Physique measurements to give you specific body part goals to shoot for.

 

“Classic Physique” Nutrition

Your Classic Physique nutrition plan is designed help you gain and retain muscle while you lean out. You should start your diet for the contest as early as possible. Don’t wait until the last minute. The earlier you start, the more time you will be able to spend in Phase 1 (the Musclebuilding phase). There are 3 diet phases in all. Each one emphasizes excellent food choices which will allow you to keep gaining muscle where you need it while you whittle away fat from your waist and other problem areas.

 

Phase 1 “Classic Physique” Nutrition Plan

 

Start the Phase 1 nutrition plan at least 16-20 weeks out from your contest date. The first phase is designed to help you gain as much muscle as you can while increasing your muscularity. But even this early in your preparation, you should still focus on achieving that classic small waist, so losing fat is also a priority. Train as heavy and hard as possible, but use textbook form and concentrate mentally and physically on improving any weak points in your physique. The recommended high protein foods and quality supplements will allow you to continue to make improvements to your physique so make every training session count.

Note: In the meal plan below if you weigh less than 165 lbs reduce meat and carb portions listed by 2oz. (All meats are weighed prior to cooking.)

 

Meals
 

Meal 1: 2 whole eggs + 4 egg whites, 6oz lean meat, ½ cup oatmeal – (measured before mixing with water and cooking)

Meal 2: (Choose one option)
Option A: Protein Drink with two scoops Ultimate Muscle Protein, 1-2 tablespoons healthy fat source (olive oil, flax oil, almond butter) or heavy whipping cream.

Option B: 8oz lean beef or chicken or 10-12oz tuna, one small apple or orange

Meal 3: 8oz lean meat (chicken or other lean protein source), 6oz sweet potato or 2/3 cup cooked brown rice, 2 cups vegetables (broccoli, etc.) or green salad with 4 tbsp vinegar and oil dressing

Meal 4: (same options as meal #2)

Meal 5: 10oz very lean meat (chicken breast, fish, turkey breast, lean beef - sirloin, filet, etc.), 2 cups vegetables, salad with 2 tbsp vinegar and oil dressing

Meal 6:
Option A: Protein Shake or Pudding: 2 Scoops Ultimate Muscle Protein, add enough water to make a shake or pudding the consistency you desire

Option B: 8 egg whites + 2 whole eggs or 6oz beef, 1-2 cups vegetables

 

Essential Supplement Program
 

• 1 Super Pak with meal #1

• 4 Ultra 40 tablets and 4 Mass Aminos with each meal

 

The Best Optional Supplements for Phase 1 (in priority order)
 

Glutamine Select – take 2-4 scoops during training to preserve muscle during precontest dieting.

Muscle Synergy – if you want to continue to add muscle, get a great pump every workout, and can afford it – then Muscle Synergy is for you. You have to take enough though, eight tablets or 1 scoop twice a day if you weigh less than 185; if you’re a light heavy or heavyweight you’ll benefit most from 24 tablets or 3 scoops per day. Muscle Synergy holds lean muscle tissue while dieting better than anything. We just don’t always recommend it to everyone because of the expense.

Creatine Select – will help you keep your strength up and train harder while dieting so that’s another product you should consider. Take 5 scoops per day with meals for the first 5 days, then 2 scoops daily on training days, and 1 scoop on non-training days.

 

An economical way to use Muscle Synergy and Creatine Select during Phase 1
 

Weeks 1-2: Use Creatine Select as directed above.
Weeks 3-4: Take Muscle Synergy and Creatine Select together for the next two weeks.
Weeks 5-6: Creatine Select, no Muscle Synergy.
Weeks 7-8: Creatine Select and Muscle Synergy.

If you have any questions at all about our supplements be sure to call our Beverly Advisor Team at 1-800-781-3475.


Phase 2 “Classic Physique” Nutrition Plan

 

This is the first “precontest diet” that you’ll follow. In general you will switch from Phase 1 to Phase 2 at 8-10 weeks out. If you think that you are not leaning out fast enough go to Phase 2 at 10 weeks out; if you’re on track wait until the 8-week mark.

Note: As before, if you weigh 165 or less, reduce the meat portions by 1 or 2 ounces in each of the listed meals. (All meats are weighed prior to cooking.)

 

Meals
 

Meal 1: 8oz lean beef or turkey, 3 egg whites, 1 yolk, 1 grapefruit

Meal 2: Protein Drink: 2 scoops UMP or Muscle Provider, 1 tbsp healthy fat (olive oil, flax oil, almond butter, etc.) or 1 tbsp heavy whipping cream

Meal 3: 8oz chicken or turkey breast (weighed prior to cooking), 2 cups vegetables

Meal 4:
Option A: Protein Drink: 2 scoops UMP or Muscle Provider, 1 tbsp healthy fat (olive oil, flax oil, almond butter) or 1 tbsp heavy whipping cream

Option B: 6oz can tuna or 5oz chicken, 3 egg whites, 1 whole egg, 1 tomato

Meal 5: 10oz lean meat (chicken, turkey, fish, 93% or leaner beef, etc.), 4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.), 2 tbsp cider vinegar and 1 tbsp olive oil for a dressing

Meal 6: 5oz chicken or turkey breast; 6 egg whites, 1 cup omelet vegetables

Monday and Thursday: In place of meal 6 (or as an added 7th meal if you weigh over 185 and your condition warrants it): 1.5 cups oatmeal (precooked) or cooked rice, 10oz sweet potato, 1 medium banana, 1 cup vegetables, 1 tbsp butter, almond butter or oil

 

Best Supplements - Phase 2
 

Meal 1: 1 Super Pak, 3 EFA Gold

Each meal: 4 Ultra 40; 3 Density (and/or Mass Aminos); 3 Muscularity; and 2 Lean Out.

Training: 2-4 scoops Glutamine Select plus BCAAs and 10-20 Muscle Mass (5 Muscle Mass per scoop of Glutamine Select).

Take 3 Quadracarn 3 times daily: 1st thing in the morning, before training, and before bed.

Optional: Up-Lift – 2 scoops before training; Creatine Select w/ beta alanine – 2 scoops daily or Muscle Synergy – 2-3 scoops (or 16-24 tablets) daily


Phase 3 “Classic Physique” Contest Peaking Nutrition Plan

 

Phase 3 is a no-frills, no nonsense, basic precontest diet program that works for nearly everyone. However, you should stay with your Phase 2 Plan as long as you are getting results in terms of improved conditioning. Don’t change just for the sake of change.

Kick in the Phase 3 plan at 4 to 6 weeks out and only if your progress has stalled.

 

Meals
 

Meal 1: 5oz lean beef or turkey, 6 egg whites + 1 whole egg, 1/2 grapefruit

Meal 2:
Option A: Protein Drink: 2 scoops Ultimate Muscle Protein or Muscle Provider, 1 tablespoon healthy fat or heavy whipping cream (optional), 4 strawberries (optional), 16oz water

Option B: 6oz tuna or chicken, 3 egg whites + 1 whole egg, 1 tomato

Meal 3: 8oz chicken (weighed prior to cooking), 4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.), 2 tbsp cider vinegar and 1 tbsp olive oil for a dressing

Meal 4:
Option A: 6oz tuna or chicken, 3 egg whites, 1 whole egg, and 1 tomato or a cup of vegetables

Option B: Protein Drink: 2 scoops Muscle Provider, 12oz water (if post training); or 2 scoops Ultimate Muscle Protein

Meal 5: 8oz lean meat (chicken, turkey, fish or 93% lean beef, etc.), 2 cups vegetables

Monday and Thursday: Add a 6th meal at the end of the day: 1.5 cups oatmeal (precooked) or cooked rice, 10oz sweet potato, 4oz banana, 1 cup vegetables, 1 tbsp butter, almond butter or oil

 

Best Supplements - Phase 3
 

Meal 1: 1 Super Pak and 3 EFA Gold

Each meal: 4 Ultra 40; 3 Density; 3 Muscularity; 2 Lean Out.

Training: 2-4 scoops Glutamine Select plus BCAAs and 10-20 Muscle Mass (5 Muscle Mass per scoop of Glutamine Select). Optional take 5 Density just before training.

Take 3 Quadracarn 3 times daily: 1st thing in the morning, before training, and before bed.

Take 3 7-Keto MuscLean capsules twice daily, in the morning and afternoon.

Christina and Joe Mink

Christina and Joe Mink

Christina tells us that UMP has solved her sensitive stomach issue – not to mention UMP’s amazing taste. I started using Beverly UMP when I began lifting weights in 2013. I had tried several different brands before that and found that I was not fond of the taste of any, and they all upset my sensitive stomach. Beverly International has been the only product I’ve found that not only tastes amazing, but also gave my stomach ZERO issues!

My all-time favorite meal is Oats ‘n’ UMP, my pre-workout meal. It satisfies my sweet tooth and kills cravings. The perfect high protein meal that keeps me feeling full, and adequately fuels my workout.

OATS ‘N’ UMP: ³⁄₄ cup of oats, add water and microwave for 2 minutes. Let cool for 1 minute and then add Beverly UMP, mix (add more water as needed), then sprinkle chocolate chips, cinnamon, or add peanut butter for a delicious pre workout meal.

After training, I like to blend 1 scoop of Muscle Provider and a banana for the perfect post workout snack to replenish glycogen stores, and restore/repair muscle tissue.

I also like to have a scoop of UMP before bedtime to curb my night time cravings. The casein keeps me full, and aids in muscle recovery as I sleep.

Christina’s husband, Joe has been using Beverly for nearly 16 years. Watching his Dad, Randy working out every day was the impetus for Joe to start working out. “In high school, I was one of those guys who continually wanted to get bigger, faster, and stronger.” Now as a personal trainer with a B.A. in Health and Fitness, Joe continues to strive to improve.

When I am on my strength and mass gaining program, I substitute Muscle Provider for Mass Maker Ultra in the morning, UMP with oatmeal for my pre-workout meal, 15-20 Ultra 40 tablets daily and 1 scoop of Creatine Select before and after my workout.

Training is five days of weight lifting, one day of active rest (hiking, kayaking, etc.) and one day of total rest. Lifting tips: When lifting heavy with low reps, give yourself 2-3 minutes or more rest between sets. For light weight and high reps give 45-60 seconds rest between sets.

Here’s his typical daily meal plan:

Meal #1: 2 scoops of Muscle Provider and a serving of greens in a shake

Meal #2: 1 and a half cups of oatmeal, a scoop of chocolate UMP, one sliced banana

Meal #3: 8oz grilled chicken, 1 cup brown rice, half cup of shredded cheese, and 1 cup spinach.

Meal #4: 8oz lean ground beef, baked potato, and 1 cup spinach

Meal #5: 1 scoop of chocolate UMP, 1 cup Greek yogurt or cottage cheese.

Women's Physique: My Journey from Competitive Boxer to Women's Physique Competitor

Women’s Physique: My Journey from Competitive Boxer to Women’s Physique Competitor

At a Glance: Rebecca Powell

Age: 39 (will be 40 on July 3rd)

Occupation: Branch Manager for Mueller Roofing Distributors, I am 5th generation in our family-owned business.

Family: Curt (husband), sons Christian (age 22 and also a body builder), Tristan (19) and Trenton (19) (twins)

Current Residence: Liberty Township, Ohio

Years training: 3 years

Height: 5' 2"

Weight: 130 (Off-Season), 122 (Contest)

Favorite UMP recipe (off-season treat): Peanut Butter Protein Bites - 1/3 cup natural peanut butter, 1/4 cup honey, 1 scoop chocolate UMP, 3 tbsp ground flaxseed, 3 tbsp mini dark chocolate chips. Mix all ingredients together. Form dough into quarter size bites. Store in the refrigerator.

Favorite BI Supplement: Muscle Mass - This is an excellent BCAA! I used it throughout my prep to aid in muscle preservation and muscle recovery. Taking Muscle Mass during training is the secret to sustaining my intense training schedule.

Supplement Recommendation: Make it simple! Start small... more isn't always better. Follow the BI plan that best aligns with your goals.

Music: Anything from the 80s and 90s to current: Van Halen, White Snake, Prince, Journey, Eminem, Alter Bridge, Metallica and Anthrax

Most Inspiring Book: The Servant by James C. Hunter

Hobbies: Boating with my family, reading, and traveling

Words to live by: "You were born to win, but to be a winner, you must plan to win, prepare to win and expect to win." ~ Zig Ziglar

I have always been an avid fitness enthusiast. I was raised in a very active household and physical activity has always been a part of my life. In the ‘80’s it was aerobics and later, Tae Bo. But, deep down I always wanted to be like one of the “fit” girls on the magazine covers. Although I tried to stay active as I raised a family, I really couldn’t dedicate any significant time to fitness until my sons grew older. In 2012 I began taking cardio boxing classes at a local gym and fell in love with it. After a year of boxing for fun and fitness, I decided to take it to the next level and began training to box competitively. My first tournament was at the 2014 Arnold Classic. I came in second. What an amazing experience! Following that tournament I continued to train and looked forward to my next fight.

 

Then, in the fall of 2014, my oldest son, Christian competed in a bodybuilding competition. It was the Natural Ohio, hosted by Dave Lieberman. My husband and I made the trip to cheer him on. We really enjoyed the show and were proud and thrilled when Christian placed first in several classes. Another highlight of the show was the Women’s Physique competition. I was completely taken aback and in awe of those women. I loved their combination of femininity and muscle without the glitz and glam of those in the Figure or Bikini divisions. Right then and there I knew that I wanted to compete in Women’s Physique. I nudged my husband and said, “I can do that…I know I can do that!”

And so my “physique” journey began. Being an “all in or all out” girl, I knew I needed help if I was going to successfully make the switch from boxer to physique competitor. Training and diet changes would be a necessity. Instead of emphasizing quickness and conditioning alone, I needed to eat and train for muscle growth and development while minimizing bodyfat. Luckily, I was fortunate to have the opportunity to work with some amazing coaches. Coach Rob Quimby, former bodybuilding champion and owner of Fitness Lifestyle Personal Training, along with Coach Tina Triguero, IFBB Pro and owner of Tfit Training, gave me all of the tools that I needed to succeed.

20% Bodyfat to 7.7% Nutrition and Supplement Plan

Starting with a body fat percentage of about 20%, I had my work cut out for me. I began my overall nutrition and training prep about 20 weeks out from my contest. At 12 weeks out, I really tightened things up. Here is the nutrition and supplement program that I used to drop my bodyfat to 7.7% while maintaining all my muscle.
 

Meal 1:  2 eggs + 6 egg whites, 1 cup broccoli, ½ cup oatmeal, ½ grapefruit

Meal 2: Strawberry UMP shake

Meal 3: 6oz chicken, 1 cup asparagus, 4oz sweet potato

Meal 4: Strawberry UMP shake

Meal 5: 6oz tilapia, 1 cup broccoli

I am a busy girl so I like to keep things simple. I do all of my meal planning and prep for the week on Sunday afternoons. It takes about 3 hours but saves me loads of time during the week and it keeps me on track. I cook 10 skinless chicken breasts at a time in the crock pot with salt and pepper, Flavor God seasoning, and 2 low sodium chicken bouillon cubes. I bake tilapia with lemon juice and a little pepper. I pre-cut all of my veggies, separate them into servings and I place them all into disposable steamer bags for easy storage and cooking. Meals #2 and #4 are UMP Strawberry shakes. I prepare them the night before by adding 2 scoops to a shaker bottle with about 10oz water. I then put it in the freezer overnight. I take the frozen shake with me to work and by the time I’m ready to drink it, it’s a slushy! I LOVE it.

Supplements

(PRIMARY GOAL: GAIN/MAINTAIN MUSCLE MASS WHILE LOSING FAT)

 

During my meal planning sessions, I also prepare my supplements in daily dosages and store them in a pill organizer to expedite things during the week. Beverly products were instrumental to my success. When boxing I had used various supplements, but my contest prep trainer said that Beverly was the best and helped me design a supplement plan to gain lean muscle mass while losing fat. I noticed a huge difference in my ability to gain muscle and lose fat. Here’s the program I used to lose more than 12% of my bodyfat in 20 weeks while securing all of my muscle.


UMP: (Chocolate and Strawberry) Strawberry is my favorite... a treat that tastes like cake batter!

Ultra 40: (3 with each meal)

Mass Aminos: (3 with each meal)...switched to Muscle Mass around 8 weeks out (3 with each meal and 10-15 total taken before, during and after training)

Lean Out: (2 upon rising and 2 with each meal)

7-Keto MuscLean: (3 upon rising and 3 mid-afternoon)

Joint Care: (3 capsules twice daily) I swear by this supplement...I have bad tennis elbow and as long as I keep this on board I am in good shape.

EFA Gold: (3 softgels twice daily)

Glutamine Select (2 scoops while training and 1-2 scoops throughout the day to curb hunger)


Kudos to Beverly and excellent customer service! The online ordering page is fantastic and repeat user friendly. My order is always spot-on and arrives at my doorstep within a day or two at the most!

 

Weight Training

I work a sedentary job from 7:30-4:30 daily, and then go right to the gym where I meet my husband. We train together for 1.5 – 2 hours, six days a week. We work with one of my coaches, Rob Quimby, on two of those days.

Rob and I focused on leaning out my legs while also improving shoulder and chest mass. Although I have a decent amount of muscle in my legs, I tend to carry some excess "baggage" there too. I trained them twice a week in completely different ways to lean them out and expose those detailed lines. My favorite leg exercises are squats alternating with 150# sled pushes. Here are the basic parameters for my training:

• Trained each body part twice weekly

• Focused on weight for reps (12-15 reps per set/4-5 sets each exercise/Increased weight with each set/Enough weight that the final few reps of the final set are very challenging and near failure)

• Use a lot of supersets

Training

THURSDAY: CHEST/BACK - REPEAT TUESDAY WORKOUT, SATURDAY: SHOULDERS/BICEPS/TRICEPS - REPEAT WEDNESDAY WORKOUT

 

MONDAY: LEGS (MY FAVORITE)
Deep heavy Barbell Squats superset with 30-yard 150# Sled Pushes
Leg Extensions and Sissy Squats superset with 20-yard steep Hill Runs
Heavy barbell Walking Lunges superset with 40-yard Sprints
Weighted Jump Squats
TUESDAY: CHEST
Dips superset with Incline Dumbbell Press
Flat Dumbbell Press superset with Chest Flyes
Barbell Bench Press
Incline Barbell Bench Press
Dumbbell Pullovers superset with Push-ups
TUESDAY: BACK
Heavy Deadlifts superset with Seated Cable Rows
Chin-ups superset with One Arm Dumbbell Rows
Wide Grip Pulldowns superset with Bent-over Barbell Rows
Inverted Chin-ups using the TRX suspension trainer
WEDNESDAY: SHOULDERS
Seated Arnold Press superset with Behind the Head Pulldowns
Standing Dumbbell Press superset with Side Lateral Raises
Barbell Press in front of head and behind
Bent Over Rear Delt Raises superset with Barbell Upright Rows
Shrugs superset with Cable Face Pulls
WEDNESDAY: BICEPS / TRICEPS
Close Grip Pullover & Press superset with weighted Bench Dips
Skull Crushers superset with Tricep Pushdowns
Overhead Tricep Extensions using the rope/cable
Barbell Curls superset with Reverse Curls
Standing Dumbbell Curls superset with Hammer Curls
Preacher Curls or Concentration Curls over a bench
FRIDAY: LEGS (HEAVY)
Heavy Squats
Leg Press superset with Leg Curls
Romanian Deadlifts superset with Swing Squat Machine
Donkey Calf Raises superset with weighted Reverse Hyperextensions

Cardio

20-30 minutes of fasted HIIT cardio first thing in the morning on the treadmill, 6-7 days per week- incline jog/sprint.

Evening cardio following weight training: 20-30 minutes on the stationary bike 5-6 evenings per week.

The Results

I competed in my first show in March of 2015, the NPC Natural Ohio. I was thrilled to garner second place in the Women’s Physique Open “A” Class and win the overall in the Master’s Women’s Physique division. Four weeks later, I competed in the NPC Kentucky Derby and placed third in both the Women’s Physique Open Class “A” and Master’s Women’s Physique Class. It was a great start to what I know will be a challenging but rewarding experience in Women’s Physique. A big thank you to my awesome coaches, my amazingly supportive husband and family for helping me battle through this huge accomplishment.

Don't Call It A Comeback!

Don’t Call It A Comeback!

It is traditional for winning athletes to retire; step away from the gridiron, court, field or ring; focus on other things. Then, given time, they find their mind questioning things: Do they have what it takes for another win? Are their best years behind them? Most of all, have they accomplished everything that they are capable of in the sport?

 
For natural bodybuilders like Frank LaGarde, the situation can be different. Taking almost a decade away from the posing platform, did not remove him from the gym. Bodybuilding is a sport in which 99% of the athletic performance takes place before the day of competition. LaGarde's nine-year break was not a retirement.

“In addition to getting married and moving, doing too many shows in a three-year period burned me out,” LaGarde says. “I also knew I needed time to put on some muscle since I was squeezing into the middleweight class (at six-feet tall).”

Natural bodybuilding requires time, even for those possessing good genetics. Frank LaGarde definitely has some genetic  advantages, including broad shoulders and a small waist. His V-taper exaggerates itself when he diets for a contest. “It's a gift and a curse. It helps you in bodybuilding but it is hard to buy clothes that fit you.” This is NOT a terrible burden.

Frank began lifting for basic recreational exercise after high school but he got serious in 1999, which led to him competing in 2000. “I went to a contest that one of my wife's college friends competed in and said, 'I can do that'”. Since Frank placed well in his early contests (and went on to win in the most of the ones he entered) he became hooked on competing. Here is a listing of his three hectic early years in the sport:

2004 NPC Natural Ohio
(Middleweight: 1st place)

2004 NPC Upper Ohio Valley
(Middleweight: 1st place)

2004 NABBA Canton Open
(Middleweight: 1st place)

2005 NPC Natural Ohio
(Middleweight: 1st place)

2005 NPC Upper Ohio Valley
(Middleweight: 1st place / Overall Champion)

2005 NABBA Canton Open
(Middleweight: 1st place / Overall Champion)

2005 NPC Mike Francois Classic
(Middleweight: 1st place)

2006 Team Universe (National Contest)
(Middleweight: 5th place)

2006 NPC Motor City Classic
(Middleweight: 1st place)

2006 NPC Ohio State Championships
(Middleweight: 1st place)

 

Prior to taking a break from competition, Frank had difficulty dieting down to the 176-pound limit of his weight class. Few things are as frustrating as whittling away hard-earned muscle mass just to weigh-in for a class victory.

Resurgence

During his nine-year break from competitive bodybuilding, Frank's focus outside of the gym had been on marriage and career. In the gym, he slowly added muscle onto his new light-heavyweight build. He now plans to bring up his calves and traps before looking for the next areas required for ongoing construction.

Frank works from 8:30 until 5:00pm as a Sales Rep for AT&T-Midwest in the Small Business Sales department. His co-workers respect his bodybuilding goals and the job fits in well with his needs.

After work, he returns home, gets something to eat or drinks a shake, and makes it to the gym around 7:15. After work, Frank trains at Pep Wahl's Body Builders Inc in Akron, Ohio. Body Builders Inc is one of the country's best (and most under-rated) gyms. Need to chalk your hands? No worry about having to clean up after yourself. Chalk boxes are positioned throughout the gym. Body Builders' has an uncommon “men only” rule. What might seem like an outdated rule insisted upon by the landlord 35 years ago, does have its benefit for those that train there. Lack of the fairer sex removes the need for gym clothes that match. You don't see men in custom-designed athletic footwear, $60 gym hoodies, or matching lifting belt-and-shoe combos. Heck, even a hairstyle flattened by the pillow is not uncommon here. The vomit buckets get used and hard work is typical, with powerlifters, bodybuilders and non-competition gym meatheads all training hard and driven by their own purpose...whatever it might be.

Frank trains solo and likes to hit each body part twice a week. His training takes between 90 minutes to two hours, so he is home by around 9:00. This gives him just an hour to relax with his wife, Jennifer, before wrapping up his day.

Frank's approach in the gym doesn't change much pre- or post-contest. As the contest approaches, he does go a bit lighter, slightly reduces the rest periods, and does high rep burnout sets (with maybe 15-20 reps). For example, his chest training may involve a heavy pressing movement followed by higher reps pec deck or flyes.

Why does Frank not make big changes to his training as a contest approaches? “I don't let my body composition get out of control.” Like other smart and dedicated lifters, his off-season condition does not become sloppy with some type of “bulking” strategy. “At the recent NPC Natural Northern USA, I came down from around 212-213 and competed around 180.” This contest (promoted by Dave Liberman) is one of the largest regional drug-free contests in the country so Frank's overall wins in both the Open Class and Masters Class show that he properly filled out his now light-heavy frame. This made his return to the stage a success:

2015 NABBA Rubber City Classic
(Light-Heavyweight: 1st place)

2015 NPC Ohio State Championships
(Light-Heavyweight: 1st place)

2015 NPC Ohio State Championships Master's Class
(1st place)

2015 NPC Natural Northern USA
(Overall winner and Light-Heavyweight class 1st place)

2015 NPC Natural Northern USA Master's Class
(Overall winner and Light-Heavyweight class 1st place)

Maximum Potential

So why did Frank LaGarde make the decision to contact Beverly International? “My initial goal was to maximize my potential in order to get the very best results when competing,” Frank says. He started reading the No Nonsense Newsletter around 2000, but didn't try the products until 2003.

“When I first started bodybuilding, I was not using Beverly. But I decided to give Beverly a try. I noticed that the people winning at the shows were being featured in the No Nonsense Newsletters as loyal Beverly supplement users. That was proof enough for me!”

“I've been using BI supplements for so long, I do not have anything to compare it to. I guess that's pretty good.”

“I first met Steven Wade at the Beverly booth at the Arnold Classic, I believe it was 2002. We talked about the different products, mostly the protein powders.” When Frank decided to begin using Beverly he sent an email detailing his goals, and Steven was the Beverly Advisor Team member who replied. The two men crafted a contest diet that he has been using to this day. “Why change, if it's working?”

Frank's use of Beverly supplements is very diverse. His favorite products include Ultimate Muscle Protein (UMP), Provosyn, and Quadracarn.

In his off-season, Frank takes one scoop of UMP and one scoop of Provosyn, two to three times daily. He also adds in four Ultra 40 tablets and four Mass Aminos twice daily, first thing in the morning and in the evening post-workout. For overall vitamin/mineral support, he has a Super Pak in the morning. To fuel his training, he has two scoops of Glutamine Select post-workout or three scoops sipped during training. He wraps his intake up with Quadracarn, three tablets, three times a day.

Like many successful bodybuilders, Frank's supplement intake makes minor increases as the competition approaches. This is to protect against muscle loss when calorie intake and metabolism are more strictly controlled. He increases his intake of Ultra 40 and Mass Aminos to four of each with every meal (five times a day). He increases this to a sixth dose of the two products as the diet continues. Beverly’s Creatine Select is added in to keep his muscles full of creatine when glycogen may be a bit low. The contest prep period also includes two Lean Out and four Muscularity with each meal. GH Factor is also included with six capsules in the morning and another six before bed. As a final support, Frank includes three 7-Keto MuscLean capsules in the morning, followed by a second similar dose in the afternoon.

“I didn't want to waste time with a lot of guess work and experimentation. Beverly has definitely helped me with that. They’ve helped me meet my goals...from the very beginning up until current day. Their input has always been on the money. Even after I took nine years from competing, Steven was still there to help me get back into contest shape."

Frank's praise of Beverly International goes beyond his own contest victories and reflects his early views of the newsletter (which has now transformed into the No Nonsense magazine). He likes BI “mainly because they use "real world" people such as myself, not just professional bodybuilders and fitness models, but regular people who have to be at work every day. I think that goes a lot further, when discussing real world results."

In life, real world results are the barometer of success. This involves goals taken beyond wishful dreams to becoming accomplished objectives. Frank LaGarde's impressive extensive list of contest victories demonstrate real world results. And now his profile in a Beverly article may serve to inspire more future champions to accomplish their own real world results!

Meal Plan

Meal 1: 1 whole egg, 6 egg whites, 1 can tuna , 1 scoop Muscle Provider , ½ grapefruit

Meal 2: 1 can tuna mixed with 4 boiled egg whites

Meal 3: 8oz grilled chicken breast, 2 ½ cups green beans

Meal 4: 2 scoops Muscle Provider, 1 tomato or ½ grapefruit

Meal 5 (pre-workout): 1 can of tuna or 10 egg whites

Meal 6: 7oz turkey breast or 8oz white fish, 2 cups of steamed vegetables (usually broccoli)

On Mondays and Thursdays, I ate the following in place of my normal 6th meal: 
1 ½ cups of oatmeal (measured before cooking) or 1.5 cups cooked brown rice, 10oz sweet potato, 1 banana, 1 cup vegetables, and 1 tablespoon butter

Training

As mentioned before, Frank's training program doesn't change drastically between his pre-contest and off-season sessions. He attacks most body parts twice a week to encourage optimal growth. His typical workout each week breaks down as the following:

WEDNESDAY: REST, FRIDAY: REST, SUNDAY: REST
 

MONDAY: ABS, HAMSTRINGS, CHEST, BICEPSAmount
Ab Crunches or Declined Sit Ups4x25
Leg Curls5x10
Straight-Leg Deadlifts5x10
Chest Press Machine5x10
Pec Deck Flyes5x10 (sometimes superset with Dips 5 x10)
Standing Bicep Curls5x10
Dumbbell Hammer Curls5x10
TUESDAY:
ABS, BACK, SHOULDERS, TRICEPS

Amount
Weighted or Machine Crunches3x25
Lat Pull Down5x10
Seated Rows(sometimes superset
with Shrugs 5x10)
Machine Shoulder Press5x10
Lateral Raises or Upright Rows5x10
Triceps Pressdowns5x10
Overhead Triceps Rope Extensions5x10
THURSDAY:
ABS, CALVES, HAMSTRINGS, CHEST, BICEPS

Amount
Hanging Ab Crunches4x25
Seated Calf Raises5x10
Leg Press5x10
Standing Ham Curls5x10
Incline Chest Press5x10
Wide Chest Press5x10
Preacher Curls5x10
Rope Curls5x10
SATURDAY:
BACK, QUADS, SHOULDERS, TRICEPS

Amount
Romanian Deadlifts5x10
Front Squats5x10
Reverse Grip Lat Pulldowns5x10
T-Bar Rows5x10
Machine Shoulder Press5x10
Rear Delt Flyes5x10
Single Arm Triceps Pressdowns5x10
Overhead Triceps Extensions5x10
From Start to Finish: Conquering the Course and the Stage

From Start to Finish: Conquering the Course and the Stage

I have always exercised in one form or another.

When I was younger, raising kids, and building a practice, I was limited to quick trips to the gym or a workout in the basement. Once my children were grown and my practice was more established, I had more time to devote to my fitness and became really involved in endurance sports. My first 5K led to a half marathon, which led to a full marathon and before I knew it, I had completed over 60 full marathons, including one in every state. I finished a hundred mile run from Key Largo to Key West.

I became interested in triathlons and worked my way up to a full Ironman. Training at that point consisted of 100-mile bike rides in the morning, 2-mile swims in the Detroit River in the evening, and running as often as I could. I snuck in some cross-training with weights a couple times a week, but for the most part my exercise was aerobic in nature.

That all changed when my wife, Sandy, convinced me to attend a bodybuilding show with her. She had undergone a recent transformation, losing over 40 lbs with weight training and macro-focused dieting. Her gym was sponsoring the show and I reluctantly agreed to go. I was inspired by the dedication and commitment of the athletes that competed. I told my wife “next spring we are going to be on that stage”.


As a runner, my philosophy regarding nutrition was that I could eat and drink whatever I wanted, and I would just run it off. My weight was good, but I didn’t always look or feel the greatest, and as I got older my blood work was not so great. My cholesterol was climbing, and my blood sugar was bouncing around. I knew some disciplined eating would be good for me. I hired a coach, who gave me some starting macros. Because I was still running and cycling while I was training for my first show, my macros were pretty generous. I ran four marathons while I was training for my first show, so I was really putting my coach to the test. But with a solid nutrition plan and supplementation with Beverly products I was able to drop from 162 lbs to 147 lbs and still maintain lean muscle mass. The 2019 ANBF 3D Fit show went well for me. At the age of 55, I took first in four of the six divisions I competed in, and earned a pro card from the ANBF in Classic Physique and in Master’s Physique.

I had been using UMP for years and recommending it to my patients and training clients. However, when I started competitive bodybuilding, I researched the rest of the Beverly products line by reading prior issues of “No Nonsense” and I even made a few phone calls to the Beverly Advisor Team with questions. Don’t hesitate to reach out to them for advice, they are very helpful and knowledgeable with sports nutrition.

Supplements

When training for a contest I use an array of Beverly Supplements.

Strength and Growth Factors

I take Mass Aminos, Ultra 40, and Quadracarn
pre and post workout, as well as with each meal.

Pre-workout and Recovery

Up-Lift, Glutamine Select, and Muscle Provider

Fat Loss

Lean Out, 7-Keto MuscLean, and Energy Reserve

General health and Vitality

Multiple Enzyme Complex, EFA Gold, FitTabs
or Super Pak, and ZMA 2000

I take Multiple Enzyme Complex with every meal because it helps make nutrients more bio-available and helps minimize digestive disturbances associated with a high-protein diet. I also try to consume 1-2 gallons of water per day.

Favorite Recipe

Chocolate Mousse with Berries

1 cup nonfat Greek yogurt
¹⁄₂ cup low fat cottage cheese
¹⁄₂ scoop chocolate UMP
¹⁄₂ cup strawberries
¹⁄₄ cup raspberries

Combine yogurt and cottage cheese and mix UMP in slowly to prevent clumping. Top with berries.

Macros: Protein 46.9, Carbs 25.5, Fat 3.2

Training Schedule

I lift at home in the mornings 6 days a week with a three-day split:

Chest/Triceps
Back/Biceps
Shoulders

I sneak to the gym at lunch a couple days a week to do legs and abs. Being a runner, I have skinny legs, so I’m trying to spend some extra time working lower body.

I do 15-20 total sets for large bodyparts and about 12 sets for biceps and triceps.

Favorite exercises include DB Bench Presses (incline, flat, and decline), Pushups, Pullups, Shoulder Presses
(DBs, Arnold Presses), and Kettlebell Presses.

For legs I pre exhaust with Leg Extensions, then do Squats, Deadlifts, Leg Presses, and Leg Curls.

I run 3-5 miles a couple of days per week after weight training and do a long run or a race on Sunday.

Recovery Advice

Training 6-7 days a week at any age requires focused recovery:

Chiropractic care: Get regular adjustments, it’s huge!

Supplementation: Give your body what it needs to rebuild- adequate protein with UMP or Muscle Provider. Amino acids from Mass Aminos and Glutamine Select. Nighttime recovery with ZMA 2000.

Sleep: Your body needs adequate rest to grow.

Soft tissue techniques like massage therapy, Graston technique, and even Epsom Salt baths. If pro athletes are using this stuff, you probably should too!

Biggest Challenges

I love weight training and natural bodybuilding, but I’m not ready to give up endurance sports. When my calories start dropping during show prep, it can be difficult to have enough carbohydrates to fuel a long run. Timing is critical, so I try to consume most of my carbs pre- and immediately post workout so that they are a source of fuel and glycogen replenishment. If you are going to consume any high-glycemic carbs it is important to do it during this window. At any other time try to consume low glycemic carbs so your insulin is not spiking later in the day. I also try to take most of my supplements around this window. I feel like my body is like a sponge during and after exercise and much more likely to absorb macro and micronutrients.

Timing of workouts can also be a challenge. I need to put enough training days between a hard leg day in the gym and my long runs or speed days. Heavy leg days need to be avoided for about 5 days before a race.

Future Goals

Now that I completed my 50-states goal, I am going to try to run a full marathon on every continent, so races in South America, Africa and Antarctica are on the horizon. In between I want to focus on adding some muscle to my legs and shoulders (not an easy task for a runner in his fifties!) so I can better compete in the classic physique bodybuilding category as a pro.

Magic Happens! Iryna McCraw's Road To Success

Magic Happens! Iryna McCraw’s Road To Success

There are various levels of gym devotion, from the lazy gym wallflower (that directs equal effort into cable crossovers as they do to texting on their cellphones) all the way up to the all-or-nothing iron fanatic (that wouldn't think twice about missing his mother's funeral if it falls on leg day). The best lifters, however, land somewhere in the middle, with their fitness goals being very important to them, but just one part of a very rich and balanced life.

 

Russian-born immigrant Iryna McCraw is an excellent example of someone that fits family, career, and training into a life in which she can excel at all three. Her resume includes raising two happy, well-adjusted children; the founding of her own training business (Success Fitness Systems Gym in Madisonville, Kentucky) with a full roster of one-on-one, group and online clients; and a number of championship placings in figure competitions, with the goal of eventually earning her IFBB pro card. But Iryna was not always certain for fitness success. She faced a well-defined turning point which led her to completely transform her lifestyle.

Iryna's defining moment occurred following the birth of her first child in 2001, when her body weight rose to an unhealthy 210 pounds. It was this moment of reckoning that served as the impetus for her to force dramatic change, with the gym, kitchen (and eventually figure stage) being the staging grounds for that rebirth.

Iryna found that having a weight problem was extremely difficult, both from a physical and emotional perspective. "I was embarrassed to wear certain clothing," Iryna says. "I remember wearing long stretchers under my jeans so I wouldn't look so chunky. I also remember feeling very intimidated in the gym with my chubby arms."

"I didn't know how to start," Iryna recalls, "but I knew I had to do something." Due to her competitive nature, the hard work, even if not necessarily focused in the right direction, started to change her body. “I began pushing myself even harder in the gym and experimenting with nutrition. With consistency and determination, the results that I wanted began appearing.” This is when she started to get the attention, and help, from more experienced lifters in the gym. They mentored her and (most importantly) showed her the areas she needed to explore to get her training, nutrition and supplementation right.

When the results in the gym really started to show, Iryna was told that she HAS TO compete in figure events. It turns out this is exactly the motivation and focus she needed to give her efforts greater purpose. She first competed in 2004 at the NPC Kentucky Muscle, and she has since continued to compete, even winning the overall at the 2011 Northern Kentucky Figure, one of the most competitive regional events in the country. Her goal is to win an IFBB pro card. A goal that seems attainable by someone as driven as Iryna.

It was at the 2004 Kentucky Muscle show that Iryna met Sandy Riedinger. “I asked Sandy for her feedback on my physique and how I can improve because I knew deep down inside that there is no turning back for me!” Iryna not only received competitive guidance from Sandy, but she was introduced to the Beverly International products, which have contributed greatly to her progress.

Iryna has created a foundation and support system of like-minded women that bolsters the support she receives from her family and clients. “Meeting so many wonderful and strong women inspires me to continue. I am now officially hooked! I approach my daily workouts with great enthusiasm.” She looks forward to her training sessions each day, as it helps her relieve stress, sharpen her focus and discipline and continually challenge and improve herself. “Staying healthy and fit is necessary for me to have the energy to balance my busy life. It is necessary for me to stay sharp in all areas... mental, physical and emotional... and is something that my healthy lifestyle affords me.”

Since starting, Iryna has become a student of the game, learning everything required to optimize her training, nutrition and supplementation. This has allowed her to share that knowledge with her clients, both those that train in her commercial gym and those she helps through her online coaching business (www.irynamccraw.com). Their progress mirrors her own and not only has driven the success of her coaching, but made her work extremely fulfilling. “I can't imagine myself living without working out and the way it makes me feel.”

Iryna's Training Program

As a busy trainer and someone who values her family time, Iryna keeps her training fast-paced and gets things accomplished quickly. This is part of the reason she makes great use of super-setting, to cut down her rest periods. This follows her “working my muscles, not my mouth” philosophy. In addition to being an efficient way to train, Iryna also feels that the short rest
periods contribute to keeping her lean. Here is a typical week's training:

SUNDAY: OFF
 

MONDAY: LEGS
• Alternating Lunge Jumps 3x30 (warm-up) explosive split movement
• Leg Extensions 4x10 super-setted with...
• Walking Lunges 4x20
• Weighted Side Lunges 4x10
• Leg Curls 4x15 super-setted with...
• Abductor Machine 4x25
• Good Mornings 4x10
• Leg Press (wide-stance) 4x30

TUESDAY: SHOULDERS
• Heavy One-arm Dumbbell Press 4x12,12,10,8
• Arnold Press 3x10 super-setted with...
• Palms Up Laterals 3x20 to emphasize front delts
• Alternate Dumbbell Front Raises 3x15 super-setted with...
• Decline Push-ups 3x20
• One-arm Lateral Raise 3x12 super-setted with...
• Full-range Laterals 3x20
• Bent-over Lateral Raises 3x12 super-setted with...
• Plate Front Raises 3x20

WEDNESDAY: CHEST
• Incline Bench 4x12
• Cable Crossovers 3x15 emphasizing the bottom half of the movement
• Heavy Flat Flyes 4x10 super-setted with...
• Explosive Push-ups 4x10
• Flat Dumbbell Press 4x15
• Pec Deck 3x10
• Pullovers 3x15

THURSDAY: BACK
• Dumbbell Rows 4x12
• Dumbbell Deadlifts 4x10 super-setted with...
• Hyperextensions 4x10
• Wide-grip Pulldowns 4x12
• Narrow-grip Pulldowns 4x12
• Wide-grip Behind-the-Neck Pulldowns 4x12
• Bent-over Pulldowns 4x10

FRIDAY: LEGS
• Wide-stance Leg Press 4x15 (light)
• Narrow-stance Leg Press 4x10 (heavy)
• Weighted Walking Lunge 3x20
• Straight-leg Deadlifts 3x15
• Leg Extensions 4x15 super-setted with...
• Adductor Machine 4x25
• Alternating Jump Lunges 3x30

SATURDAY: ARMS
• Dumbbell Skullcrushers 4x10 super-setted with...
• EZ Bar Preacher Curls 4x10
• Incline Hammer Curls 3x15
• Supinating Dumbbell Curls 3x15
• Standing Cable Curls 3x15
• Bar Dips 3x10
• Narrow-grip Pushdowns 4x20

Additional Info

ABDOMINAL WORK

Iryna does not train abs on any particular day or with a specific program. She trains them occasionally and without heavy weights as she wants abdominal development without thickness. She also finds that they already get worked since they are stabilizers for everything from squats to triceps pushdowns.

 

CARDIO TRAINING

Iryna usually doesn’t do any cardio during the offseason to ensure that she maintains her muscle gains. She starts her contest prep diet twelve weeks out, which does not include cardio until four to six weeks out (depends on her fat loss progress and overall conditioning). Her cardio is 30-35 minutes long, four times a week and includes sprints and the Stairmaster in the late evenings. “I like looking ready two weeks before the actual event so that I can polish a few things without killing myself and don't look exhausted and flat,” says Iryna. This level of year-round preparation keeps contest dieting from being torturous. “I guess all of us at some point need to realize everything we do in life voluntarily needs to be enjoyable.”

 

POSING PRACTICE

Iryna practices her posing all year long. “To be honest, I never stop. I think it is fun, improves my posture, and helps me project a natural look on stage.” Iryna makes this part of her consistent regimen.

Iryna's Nutrition Program

“We all know where abs truly are made... in the kitchen!” says Iryna. If you follow a clean diet of healthy foods with proper caloric amounts, you will have no problem seeing your six-pack. Here are examples of Iryna's eating protocol...
 

Off-Season

Meal #1: 1 cup scrambled Liquid Egg whites, ½ cup oatmeal (before cooked) with 1c Carbmaster milk (Kroger brand), 1tbsp unrefined coconut oil, 1tbsp chia seeds, 1tbsp flax seeds

Meal #2: 5oz baked fish with 1 ½ c fresh bell pepper and cucumber

Meal #3: 5oz grilled chicken breast, 1c of brown rice, ½c homemade guacamole

Meal #4: 2 scoops UMP mixed with 1c egg whites, ½c water and ½c ice, 4 low sodium rice cakes

Meal #5: 4oz lean ground beef burger, 4oz sweet potato

Meal #6: 1 scoop chocolate UMP pudding with PB2 spread on 2 apple cinnamon rice cakes

Meal #7: (30 min. prior bedtime) 3oz flank steak, 2 hardboiled eggs (no yolk), ½ avocado

Contest Prep

Meal #1: 2 scoops UMP mixed in 1c egg whites, ½c water, ½c ice, 2 rice cakes

Meal #2: 5oz chicken breast, 10 asparagus spears, ½ avocado

Meal #3: 5oz flank, 5 Brussel sprouts with 2tbsp salsa

Meal #4: (post workout) 2 scoops UMP mixed in 1c egg whites, ½c water, ½c ice and 2 rice cakes

Meal #5: 4oz lean ground beef burger, 4oz sweet potato

Meal #6: 1c liquid egg whites omelet with spinach and mushrooms

Meal #7: (30 min. prior to bedtime) 5oz fish, 10 asparagus spears


As an energy snack, I have a half grapefruit twice during the day.

I drink about one-and-a-half gallons of water a day and add about an extra gallon during pre-contest with extra electrolytes added to the jug.

She has a number of recipes using Ultimate Muscle Protein (UMP) as the base, but her Banana Nut Muffin Tops recipe is her favorite (see below).

BANANA NUT MUFFINS TOPS

• 2 cups UMP Vanilla
• 1 cup apple sauce
• ½ cup sweetener (stevia)
• 1 cup liquid egg whites
• 2 mashed bananas
• ½ cup fine chopped pecans (optional)
• 2 cups oats bran
• 2 tbsp coconut oil
• 1 tbsp baking powder
• 1 tbsp vanilla extract
• 2 tbsp banana extract

1. Preheat oven to 350°.
2. Combine all ingredients.
3. Stir until well blended.
4. Pour into Pam-sprayed muffin top pan and bake about 12-15 minutes.
5. Muffin tops should be firm in the center when done and must be refrigerated or frozen.
6. Pop it in the toaster in the morning or eat cold on the go. Good for pre- or post-workout healthy treat.

Supplementation Guidelines

Iryna has been taking Beverly International supplements since 2004! “I subscribed to the Beverly No Nonsense magazine and also received one of their books about the benefits of taking BI products. It provided easy, step-by-step guidance for beginners all the way up to advanced bodybuilders.” Beverly is more about passing on proper knowledge than selling products. That said, they also have a line of supplements of the highest quality. “Our bodies must recover with best available supplements on the market,” says Iryna. “You can’t go wrong with Beverly. I have been using it for years and it works!”

 

Iryna’s Favorite Beverly International Products
 

Ultimate Muscle Protein: “The one and only! Occasionally, I have tried different brands but always come back to Beverly products for the best flavor, texture and quality. UMP also helps me with my sweet cravings.”

Glutamine Select: “This is the best during/post-workout recovery drink made! Plus, it also contains BCAA (leucine, isoleucine, valine) which helps maximize recovery and build solid muscle.”

Ultra 40: “The ingredients speak for themselves. BEEF it UP!!! This is made to gain lean quality muscle. It contains heme iron, the most bio-available form of iron in the diet.”

Quadracarn: “Quadracarn gives me tremendous energy, drive, pump and muscle hardness. I absolutely love the way it makes me feel.”

 

The Beverly line of products have become a consistent part of Iryna's daily intake. She also lists the Super Pak and/or Fit Tabs among her regular purchases, and adds in 7-Keto MuscLean and Lean Out as a contest approaches. “I also take them during work travel and family vacations.”

The Beverly International products are well-regarded by all members of the McCraw family. Iryna's husband Ron also set a goal to feel better overall and lose weight (he lost 50 pounds) and included Beverly supplements in his diet. 14-year old son Daniel, who plays football, uses Glutamine Select for post-workout recovery. “My 3-year old daughter Eva even likes to sip on my vanilla UMP shakes!”

Since her livelihood is based on providing results, Iryna also makes it a point to recommend Beverly products to all of her clients. “The changes with using Beverly have been unbelievable!” says Iryna. “Supplements help my clients to stay focused and always on top of their game. They are busy people so if I can teach them to incorporate a shake and supplements into their routine, it will easily fit into their hectic schedule and keep their energy levels stable. And the taste of Beverly’s protein is truly the best. I dedicate my life to helping people who want to achieve their goals, and Beverly is a helpful part of that.”

Iryna McCraw serves as a great example of how a person can make the decision to go from a life of quiet desperation to accomplishing amazing things. “With the right nutrition, training, supplements, unwavering focus, determination and belief in yourself, magic happens! I truly believe that there is nothing that is unattainable. Trust yourself. Trust results. Trust Beverly!”

Juggling Act: Balancing Life's Demands with Bringing My Best to the Stage

Juggling Act: Balancing Life’s Demands with Bringing My Best to the Stage

At a Glance: Chad Forrester

Age: 43

Family: Married, 2 children

Occupation: Manager, “Big Box” Home Improvement Store

Training Music: Kill Switch Engage on Pandora

Favorite Contest Prep Meal: Blackened salmon, sweet potato, and green beans

Favorite Cheat Meal: Greasy burger and fries

Favorite Beverly Supplement: Hands down UMP, utterly the best protein I’ve ever had. Tastes incredible, mixes great!

Bodybuilders often experience tunnel vision when it comes to getting ready for a contest. They allow their training schedule, diet, posing, etc. to take over every fiber of their being. Friends and family become alienated. But, it doesn’t have to be that way. Producing a stage worthy physique does not have to consume your total being. The key is maintaining healthy relationships and balance in your life while still getting it done in the gym (and at the dinner table).

 

I was fortunate enough to gain the assistance of prep coach, Ray Binkowski, who explained things to me in Yoda-like fashion. Ray said, “Remember, it’s your family and work which allow you to do what you do.” In other words, real life takes precedence over prep and training. “If you need a day off, take one. If you have a birthday dinner, eat it.” I lived my last prep according to this cardinal rule. My experience was much more enjoyable than my previous contest preps. I could still satisfy my OCD-like personality by following his direction to a “T”. However, he had built enough flexibility into my training schedule and diet to allow me to achieve a balance between family, job, life in general, and bodybuilding.

Life’s Demands

My career is very demanding. I am a retail store manager for a large home improvement company. I work long hours and have to remain somewhat flexible as my schedule can and does often change. Passion for my job is an understatement. And it’s a good thing since much of my pay is tied directly to job performance. During this latest contest prep, a new element was thrown in the mix. Our company is continually looking for ways to give back to our community. Last fall we took on the challenge of completely remodeling a duplex which had been given to a homeless Army Veteran and his family. Although rewarding, I worked on Balancing Life’s Demands with Bringing my Best to Stage the project 12 hour days, 7 days per week for a month in order to complete it on time. This was smack dab in the middle of my contest preparation. I continued to make my lifts in the gym (before or after work) and keep my diet on point whether I was home or on the construction site.

Even more important than my job, is my family. My son plays football for Grand View University in Des Moines, Iowa. Of course I wanted to see him play, so I took several nine hour round trips to Iowa on Saturdays to watch his games. My daughter, a junior in high school, was cheering for Friday night football games and performing on a competitive cheer squad. I didn’t miss out on those either.

The point is I did not compromise the important things in life (being a good husband, parent, leader, co-worker, etc.) for bodybuilding, but I still stepped on stage looking my best. In the remainder of this article I’ll tell you how I got into bodybuilding and provide my training program, diet, and supplement program. This has helped me continue to make muscle gains while dropping body fat, as well as allowing me to stick to my diet while on the job site, traveling to my son’s games, and attending my daughter’s cheering events.

Why I started bodybuilding

I have always been an athlete, was a four letter athlete in high school, and even played a couple years of college football. I trained with weights throughout, but after my organized sports career was over and life stepped in, my lifting became an “on again, off again” (mainly off) proposition. One day in 2006, as my wife and I were getting ready in the bathroom she mentioned that I looked like I had put on a few pounds. That’s all it took. Off to the gym I went. I started with a typical three day per week program, much like how I had trained for athletics. Then I added a fourth day, and eventually a fifth. After a few years of steady training a friend suggested that I think about competing. I did some research and in 2010 I took the plunge into competition. I made a respectable showing, and then took 4 years off to live life. But, the itch returned. I decided to compete again in the OCB Midwest States in November of 2014. I was hoping to attain my natural pro card but the competition was of an extremely high caliber. I was still able to place fourth in the master’s class, and fifth in my open class.

Training, Cardio, Nutrition, and Supplements

Here is one of the best parts of my program – my training, nutrition, and Beverly supplement programs allowed me to step on stage having done NO cardio! That’s right, no cardio! To be honest with everything else I had going on, I don’t know if it would have been possible to do the kind of cardio I had always done for past contests.

In the training program below, almost all exercises were supersetted. This had a two-fold positive effect of cutting down my time in the gym while keeping my heart rate elevated and allowing me to burn more calories each workout.

Train 4 on 1 off, Repeat.

Core exercises are performed at the end of workouts on days 1, 2, and 3. On day 4, I performed a special superset designed to cut up my quads (which were lacking).

Training

 

Core WorkoutSetsRepsRest
Crunch4200
Toe Touch Crunch4200
Bicycle4200
Plank4200
Alt Knee to Elbow42060
Day 1SetsRepsRest
Pullup3150
Dip 31530
Bench Press 480
Bent Row 4830
DB Flye 4830
Wide Lat Pulldown 480
DB Shoulder Press 3120
DB Lateral Raise 3120
DB Front Raise 31230
Core
Day 2SetsRepsRest
Leg Extension4120
Leg Curl4830
Lunge3150
Squat31530
Leg Press3250
Stiff Leg Deadlift31230
Seated Calf Raise3300
Leg Press Calf Raise3830
Core
Day 3SetsRepsRest
DB Curl3120
DB Extension31230
DB Hammer Curl3120
DB Skull Crusher31230
DB Rotating Curl3120
Close Grip Bench31230
Core
Day 4SetsRepsRest
Leg Extension10100
Leg Curl101060
Seated Calf Raise4350
Leg Press Calf Raise41530
Special Quad Cutting Superset: 60 seconds rest after
completing both exercises, repeat for 4-6 sets
Front Squat4-6120
Hack Squat4-61260

Nutrition

2 DAYS IN A ROW - HIGH

 

Meal 1:
2 eggs
4 egg whites
6oz lean meat or chicken breast
¾ cup oatmeal

Meal 2:
2 scoops of Ultimate Muscle Protein
2 tbsp heavy cream
handful of berries

Meal 3:
8oz lean meat, chicken, or turkey
2 cups of vegetables
1 tbsp olive or flax oil and vinegar
8oz sweet potato or 1 cup brown rice

Meal 4:
2 hard-boiled eggs
Greek yogurt with fruit

Meal 5:
8oz lean meat, chicken, or turkey
2 cups vegetables
6oz sweet potato or 1/2 cup of rice

Meal 6:
Protein bar
1 hard-boiled egg

 
2 DAYS IN A ROW - LOW
 

Meal 1:
2 eggs
4 egg whites
4oz lean meat or chicken breast
1 grapefruit

Meal 2:
2 scoops of UMP
a handful of berries

Meal 3:
8oz lean meat, chicken, or turkey
2 cups vegetables
1 tbsp olive or flax oil and vinegar

Meal 4:
2 hard-boiled eggs

Meal 5:
8oz lean meat, chicken, or turkey
2 cups of vegetables

Meal 6:
Protein bar

My Specialized Beverly International Supplement Stack

A specialized supplement stack of Beverly products helped me achieve and maintain balance in my life. UMP made it convenient to stay on track while road tripping to college games or locally for cheer. I felt better and had more energy, drive, focus, and improved health. Week after week I continued making muscle gains while dropping body fat. You read that right; I was building muscle and losing fat at the same time as a drug free athlete. When my day was done, ZMA 2000 helped me sleep like a rock. The Quadracarn/Muscularity combo helped me drop fat without cardio while Density helped me retain max muscle.

 

SPECIALIZED SUPPLEMENT STACK
 

• 4 Mass Aminos per meal

• 4 Ultra 40 per meal

• 1 Super Pak with Meal 1

• 3 ZMA 2000 before bed

• 3 Density per meal

• 3 Quadracarn with 3 Muscularity 3 times per day

 
Why did I use Beverly? My trainer said that it was the only brand he would recommend. That got me researching their products, and after learning about Beverly’s quality and reputation, I decided to go all in. I am so glad I did. I truly believe my prep experience would have been a much different outcome if not for Beverly. Having prepped for contests with and without Beverly International supplements, I can say that with Beverly I gained more muscle, and had more energy and FOCUS.

Six Weeks to Mass and Power

Six Weeks to Mass and Power

Are you looking for a new workout approach? Here’s one that focuses on increasing both your muscle mass and power. Special emphasis is given to developing your shoulders, chest, and pressing strength, aka your “Coat Rack”.

The key to this program’s success is the incremental increase in workout poundage, nutrition, and nutritional supplements each week. Be sure to start at a comfortable level in each of these2035 three key progress areas. Progress gradually, but consistently in each area each week.

 

Here’s the basic workout structure.

DAY 1
• Chest (heavy)
• Triceps (light)
• Delts (light)

DAY 2
• Quads (heavy)
• Hams (heavy)
 

DAY 3
• Chest (light)
• Triceps (heavy)
• Shoulders (heavy)

DAY 4
• Back (heavy)
• Biceps (heavy)
 

 
*Heavy Abs on day 2 and 4.
*Calves – 1 exercise up and down the weight stack for 15 reps per set on day 1 and 3.
 

 

 

Here are the workout specifics (all Protocols are Sets x Reps):
 

DAY 1: MONDAY Amount
Incline Bench Press 6 x 6
Flat DB Press 6 x 6
High Pulls 4 x 4 or Upright Row – 6 x 6
Dumbbell Laterals 2 x 6-8 each way (front/side/rear)
Triceps Pressdown 4 x 6-8

DAY 3: THURSDAY Amount
Incline Bench Press 6 x 6 (use 85% of heavy day)
Flat DB Press 6 x 6 (85% of heavy day)
Shoulder Press 6 x 6
Lying Triceps Press 6 x 6
 

DAY 2: TUESDAY Amount
Leg Press 6 x 6
Squats 6 x 6
Leg Curl 4 x 6-8
Leg Extension 4 x 6-8
 

DAY 4: FRIDAY Amount
Dead Lift 6 x 3 (increase weight each set)
Barbell Row 6 x 6
Curl Grip Pulldown 6 x 6
Barbell Curl 6 x 6
Dumbbell Curl 6 x 6

 

Note: Use the same weight for all sets of a particular exercise except the dead lift. On the dead lift add 20lbs or so each set, so that only your final set will be with your working weight.

The most important factor to the success of this program is that you DO NOT start too heavy. On 6 x 6 exercises start week one with a weight you could perform 12 reps if you had to, but
only do the prescribed six reps. Progress at a pace that allows you to get all 6 reps on all 6 sets each workout throughout the first five weeks. Your goal should be to complete every rep
(Unassisted!) each workout. Only go for an all-out, max effort during the final week!


Six Weeks to Power and Muscle Supplement Plan

 

 

Core Supplements
 

Mass Maker Ultra: add 2 servings (2 scoops each) per day mixed in 12-14oz water or milk to your regular meal plan.

1 Super Pak with breakfast for nutritional micronutrients and muscle building co factors

4 Ultra 40, 4 Mass Aminos, 1 Multiple Enzyme Complex with each meal and shake

Muscle Synergy: 1 serving (8 tablets or 1 scoop) first thing in the morning; another serving 30 minutes prior to workout; and a final serving immediately following your workout. On non-training days, take Muscle Synergy twice – one serving in the morning and another mid-afternoon.

 

Special supplement instruction for weeks 4 - 6
 

Add one additional Ultra 40 tablet and one Mass Amino tablet to each meal on week 4, then another on week 5, and a third additional Mass and Ultra 40 to each meal or shake during week 6. This will end up as 7 Mass tablets and 7 Ultra 40 tablets with each meal during week 6 (about 35-42 tablets each for the day).

For even greater gains add Glutamine Select and Creatine Select to the core supplements as follows:

Glutamine Select: Sip 3-4 scoops mixed in water during training

Creatine Select: Load during week 1 by taking 1 scoop with each meal. For the next 5 weeks take 1-2 scoops daily. On training days, take 2 scoops pre-workout (with Muscle Synergy). Non training days – 1 scoop.

***Beverly Advisor Team member, Steven Wade, devised this program and gained nearly 15lbs of lean mass his first six weeks on it.***

BEVERLY’S BEST Gain Muscle & Lose Fat Nutrition & Training Plan

BEVERLY’S BEST Gain Muscle & Lose Fat Nutrition & Training Plan

We published one of our best Nutrition, Training, and Supplement plans for females. But, we didn’t want to leave you guys out so here we present our best “Gain Muscle / Lose Fat” nutrition program for males along with a workout designed especially for naturals to develop muscle size and strength while expediting fat loss.

 

Nutrition

 

 

Gain Muscle and Lost Fat Nutrition Plan
 

Meal #1: 1 whole egg + 3 egg whites, 5oz lean meat, ½ cup oatmeal


Meal #2: Protein Drink: 2 scoops Ultimate Muscle Protein, 2 tbsp healthy fat (almond butter, flax oil, olive oil or heavy whipping cream), add enough water to make a shake the consistency you desire.

Whole food option: 8oz lean beef, 1 apple


Meal #3: 8oz lean meat, 6oz sweet potato or 2/3 cup cooked brown rice, 2 cups vegetables (broccoli, etc.), salad with 2 tbsp dressing


Meal #4: (same as meal #2)


Meal #5: 8oz lean meat, 2 cups vegetables, salad with 2 tbsp Newman’s Own vinegar and oil dressing


Meal #6: (if you weigh 185lb or more): Protein pudding – mix two scoops Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture. Add 1 tbsp of almond butter, walnuts, or heavy cream.


Beverages: Make sure that you drink at least six to eight 8oz glasses of water each day (that’s four 16oz bottles). Watch out for empty calories in the liquids you drink, juices and regular soft drinks will sabotage your progress. Limit beverages to water, coffee, unsweetened tea, diet sodas, and Crystal Light.


Gain Muscle and Lose Fat Supplement Plan

 

 

ESSENTIAL: Ultimate Muscle Protein (UMP), Mass Amino Acids, Ultra 40
 

UMP: Start with two containers (stick with your favorite flavor or mix it up for variety) and take it as recommended in the meal plan.

Mass Aminos and Ultra 40: Start with one bottle each of Mass Aminos and Ultra 40. (Note: see how Aaron Whitten added 20lbs of muscle naturally using this time tested, proven effective muscle building stack in the “Article” section of BeverlyInternational. com.) You should take 1 tablet each of Mass Aminos and Ultra 40 for every 10 pounds of bodyweight. If you weigh 180lbs that equates to 18 tablets each per day or 3 or 4 with each meal or shake.

 

OPTIONAL: Quadracarn, Muscle Synergy, Creatine Select, Super Pak
 

Over 35: Quadracarn for anti-aging, hormone support and recovery benefits. Take 3 tabs twice daily with meals 1 and 5 for increased recovery, fat loss and muscle building. Add 3 additional tablets on training days with your pre-training meal.

Over 50: Muscle Synergy for its muscle preservation properties.

Added strength: Creatine Select is the perfect add-on to the Essential stack.

General health benefits: Super Pak with your first meal every morning.

 

SPECIAL FOCUS ON WEIGHT GAIN OR FAT LOSS
 

Need to gain weight: Add a Mass Maker Ultra shake (before and/or after your workout) to the above meal plan and Essential supplement stack.

Need to cut fat: Add 2 Lean Out with meals #1, 3, and 5 to the Essential supplement stack.


The Best Muscle Size Workout for Naturals

 

 

This workout program is based around a 1 on/1 off, 1 on/2 off training split. This type of split allows you to work really hard, yet still get maximum recovery. This routine has produced WONDERS in size and strength gains across a wide range of population bases. Chances are it will do the same for you.

 

Muscle Size Workout
 

DAY ONE: CHEST, TRICEPS
• Bench Press: (3 warm up sets of 20,12, and then 6-8 reps);  work sets: 2x6 with 80% of your 1-rep max (1RM); 2x3 (90% 1RM); rep out for 1 set of 8-15 (60-70% 1RM)
• Low Incline DB Press: 1x12-15 (warm up); 2x6-9 (enough weight to fail before 10)
• High Incline DB Press: 3x6-9
• Triceps Pushdown: 1x10 (warm up); 2-3 sets of 6-8 reps
• Pullover and Press: 1x10 (warm up); 2x8-12
• Alternate DB Curl: 2-3 sets of 8-12 reps
• Crunches: 3-4 sets of 15-25 reps


DAY TWO: REST


DAY THREE: LEGS, BACK
• Squats: (2 warm up sets of 15 and then 10 reps); work sets: 3x6-8 (75% 1RM); 1x10-15 (65% 1RM and add 5 half squats at the end of the set); 1x15-25 (50% 1RM and again, add 5 half squats at the end of the set)
• Leg Press: (2 warm up sets of 20 and then 10 reps); 3-4 sets of 6-10 reps (add weight each set and go to failure)
• Bent-Over BB Row or DB Row: 1x12 (warm up); 3x6-10
• Lat Pulldown: 1x15 (warm up); 2-3 sets of 8-12 reps, to failure


DAYS FOUR AND FIVE: REST


DAY SIX: CHEST, SHOULDERS, BICEPS
• DB Bench Press: 1x15 (warm up); 3-4 sets of 6-8 reps to failure each set; 1x15 (for pump)
• Front DB Raises: 1x15 (warm up); 2-3 sets of 8-12 reps
• Shrugs: 1x20 (warm up); 3x8-15 (increase weight each set)
• Straight Bar Curls: 1x20 (warm up); 1x10-15 (to failure); 3x8-12 (to failure)
• Hyperextensions: 2 sets-max reps
• Crunches: 2 sets-max reps


DAY SEVEN: REST


DAY EIGHT: LEGS, LOWER BACK
• Leg Extension: 5x12-16, superset with Front or Smith Machine Squats: 5x8-12
• Leg Curls: 3x10-15, superset with Deadlift: 3x8-12
• Seated Calf Raise: 3x10-15 (add partials at the end of each set)


DAYS NINE AND TEN: REST, AND THEN START OVER WITH DAY 1 WORKOUT

A Note about Poundage Progression:

Here are some guidelines you can use to get the most out of your “Muscle Size” workout. Increase the poundage a small amount (and don’t be afraid to use the 2.5lb plates) the next workout if:

• A. Rep range is 2x6 or 2x3 –and you can successfully get 6 reps (or 3 reps) on both sets
• B. Rep range is 6-8 or 6-9 – and you can get the top number on the 1st set, and 6 or more on each of the remaining sets. Ex: 9,7,6.
• C. Rep range is 8-12 and you can get 12 on the 1st set; or rep range is 10-15 and you get 15 on 1st set, etc.

If you want to gain muscle and strength, while losing fat give this program a try for 16 weeks. If the workout is more than you are accustomed to, start with 1 or 2 less work sets on each exercise. Then gradually work into the full routine. But, even if you are used to training more often or with more volume, please don’t add anything to the routine. It is tested and proven to be one of the most effective workout plans ever. Combine the “Best Muscle Size Workout Plan for Naturals” with the “Gain Muscle and Lose Fat” nutrition and supplement plan for the next 4 months and be ready to see a dramatic positive change in your physique, body composition, and strength.

Beverly’s Natural Muscle Size Supplement, Workout, and Diet Program

Beverly’s Natural Muscle Size Supplement, Workout, and Diet Program

NATURAL MUSCLE SIZE SUPPLEMENT PROGRAM

Here’s what this program can do for your muscles.

Beverly has been building natural muscle since 1967. Natural Muscle Size is one of our most popular supplement programs for three main reasons:

1. Based on client feedback, it is possible to gain 3-8 pounds or more of muscle and measurable increases in muscle girth (e.g. chest and arm circumference) by the time you’ve completed
Levels 1 and 2, and a total of 10-12 pounds of muscle by the time you’ve completed Level 3. (This is natural muscle - not the kind that begins to “deflate” in a matter of days.)

2. It works for everyone from hard gainers to 55-year-olds and beyond.

3. Every supplement in the program is backed by our zero-risk, 60-day, 100%-satisfaction guarantee.

Add it all up, and Natural Muscle Size is about as close to a muscle-building “slam dunk” as you can get. So make a copy today, tape it to your fridge, and follow it level by level, step by step. You can’t help but grow.
 

Who Is It For?

The Natural Muscle Size program is designed for any healthy man who wants to increase the size of his muscles.

How Does It Work?

Start at Level 1 and work your way up to Level 3. Follow the instructions for each level exactly as described.

How Should I Train And Eat During This Program?

Training and diet are critical determinants of your success with any supplement program, of course. You’ll find a training routine and meal plan following this article which will work
fantastic when used in conjunction with the Natural Muscle Size Supplement program.

How Will I Know How Much To Order Of Each Supplement In The Program?

Your needs will vary according to your bodyweight and training routine, among other factors. Simply call or email us and a Beverly Supplement Advisor will help you figure out exactly how much to order of each product so that you don’t interrupt your program by running out.


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

 

 

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 phone number shown below Monday to Friday, 9 AM to 5 PM ET and speak to a Beverly Supplement Advisor. Each Advisor is hired and trained by Beverly and personally uses our products.

CALL 1-800-781-3475...

Or email...

BEVNUT@BEVERLYINTERNATIONAL.NET


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.)


ALTERNATE DB CURLS alternate with LYING TRICEP EXTENSIONS: 3 work sets; 8 to 6 reps (Use the same weight all three sets, when you can get 8 reps on all three sets, increase the weight your next workout.)

 

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


NATURAL MUSCLE SIZE WORKOUT SUMMARY

MONDAY: Chest, Biceps & Triceps Amount
Bench Press (2-3 warmup sets) then 4x5-6
Incline Press 1x12 (warmup), then 3x8-6-4
Barbell Curls 4x5-6 alternate with
Close Grip Bench Press 4x5-6
DB Curls 3x6-8 alternate with
Lying Tricep Extension 3x6-8

WEDNESDAY: Legs Amount
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 Amount
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 you could follow to maximize gains during the next 12-16 weeks.

1. Follow the Maximum Size and Strength plan for the entire 12-16 week period.

2. Follow the Gain Muscle Lose Fat plan for the entire 12-16 week period.

3. Follow the Maximum Size and Strength plan for 6-8 weeks, then harden up by following the Gain Muscle Lose Fat plan for the remaining 6-8 weeks.

4. Follow the Gain Muscle Lose Fat plan for the first 4-6 weeks, then the Maximum Size and Strength Plan for 4 weeks, and then finish out the program with the Gain Muscle Lose Fat plan for the final 4-6 weeks.

As you work into either of the two nutrition plans listed below, it’s okay to adjust portions or add or decrease a meal as needed to maintain progress. Do not worry about the particular order of your meals, if you want to eat Meal #1 as your last meal of the day, go ahead, it’s OK. The most important thing for you to do is make sure you have a minimum of 3 of the food meals listed below in addition to at least 2 UMP shakes (or puddings) each day. In a couple of cases we’ve indicated a particular flavor of UMP, these are just suggestions, go with the flavor you enjoy most.

 

MAXIMUM SIZE AND STRENGTH NUTRITION PLAN
 

Meal 1:
Option A: 3 whole eggs, 5oz lean beef or 1 cup cottage cheese, ¾ cup oatmeal (before cooking)

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


Meal 2:
Protein Shake Option: 2 scoops Ultimate Muscle Protein, 2 tablespoons healthy fat source (olive oil, fl ax oil, almond butter) or heavy cream. Add strawberries, blueberries, or a banana if desired.

Whole Food Option: 6oz beef patty, 1 cup cottage cheese and ½ cup pineapple


Meal 3:
Option A: 8oz roast beef or turkey breast (or other protein source), ¾ cup cooked brown rice (or other complex carbohydrate source), Optional: 1 or 2 servings of low carb fruit or vegetables

Option B: 5oz roast beef, 2oz Swiss cheese, 2 slices rye bread, 1 apple, 1-2 cups salad


Meal 4 (post workout):
Protein Shake Option: 2 scoops Ultimate Muscle Protein, 1 tablespoon healthy fat source (olive oil, flax oil, almond butter) or heavy cream, 1 banana

Mass Maker Ultra Option: If you are a hard gainer, you can replace your post-workout UMP shake with Mass Maker Ultra - 2 scoops Mass Maker Ultra, 12oz vitamin D milk or water, 1 banana.

Whole Food Option (optional on nonworkout days): 6-8oz ground beef, ½ cup cottage cheese, ½ cup pineapple or ½ cantaloupe


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, ½ 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, ½ cup cottage cheese, ½ cup pineapple (unsweetened) or ½ 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 nonworkout days.
 

Bev Solutions – The Best of Beverly Best Muscle Gain Workout, Nutrition, and Supplement Program

Bev Solutions – The Best of Beverly Best Muscle Gain Workout, Nutrition, and 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 bur n out set of 8-15 reps with 60% of your maximum single

Low Incline Dumbbell Presses: 1x12-15 warm up, 2x6-9 reps

Shoulder Press: 3x6-10

Triceps Pushdowns: 1x10 warm up, 2-3x6-8 reps

Lying Triceps Pullover/Press with EZ-Bar: 1x10 warm up, 2x8-12

Dips: 2 x maximum reps without weight

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

Day 9: Rest

Then start over with Workout 1 on Day 10

 

Best Muscle Gain Nutrition Plan

Meal 1:
1-2 whole eggs + 3 egg whites, 5-8oz lean meat, ½ 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 ½ cup strawberries, peaches, or ½ 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.


For more Training, Nutrition, and Fat Loss solutions, visit BeverlyInternational.com and click on the BevSolutions button.

 

Time-Tested Muscle Gain Supplement Plan

Take a Super Pak with your first meal each day.

Drink 2 or 3 UMP protein shakes mixed with water and heavy cream each day.

Take 3 Mass Amino Acids tablets and 3 Ultra 40 tablets every 3 hours throughout the day (a total of 15-18 each per day).

Optional: Add Creatine Select for rapid strength gains and Quadracarn to maximize your anabolic (musclebuilding) hormonal environment.

Driven Part 1 Become a Successful Beginning Bodybuilder!

Driven Part 1 Become a Successful Beginning Bodybuilder!

What drives you? What makes you walk into a gym? Even more importantly, what makes you want to get so serious about exercise and nutrition that you transform your body?

With most of us, we have seen someone in amazing shape, either heroes in action movies, models for clothing, or athletes on the playing field. We not only are impressed by their appearance, conditioning and strength, but we want to transform ourselves into something similar.

For some of us, we may have noticed some bad flaws or changes in our physique...skinny arms, a thicker waistline, chubby cheeks, scrawny legs, or a fat rear end...and just decided that WE ARE NOT GOING TO LET THAT BE OUR STANDARD! Making the serious choice to enter the bodybuilding lifestyle, whether it involves competing on stage or just taking control over how your body looks, shows our commitment.

 

While the decision to go for a fitness lifestyle is important, maintaining your commitment for the rest of your life is crucial. It can't just be a phase you are in. In order to seriously upgrade your life, it needs to become a central part of your character and existence. The fact that you chose to read this publication, shows that you plan to make this part of your life!
 

BENEFITS 

So what benefits can be expected with this now a part of your life? Obviously, your are going to improve your body composition. This means you will increase muscle size and shape. This is a gradual increase with some men adding just a few pounds of muscle each year (and usually less for women), but if you visualize a few pounds of meat from the butcher shop, and some of that added to your shoulders, a few ounces on each calf, a bit on each arm, etc... that really makes an impressive change to the sculpting of your body. I mentioned shape earlier. Adding muscle and burning fat is what creates a shapely body. Body fat sags due to gravity but muscle defies gravity. While proper training and nutrition is based on research science, the benefits will look like steadily evolving works of art.

As you challenge your body by doing more reps with gradually increasing poundages, you build strength, increase muscle size, decrease body fat, and speed up your metabolism. These changes will improve your general health and possibly even increase your lifespan.

Your work in the gym and the changes brought on obviously improve your appearance. You may not realize this yourself since the changes are so gradual that you may not even notice them. Sometimes lifters go through periods in which they question if their work in the gym is paying off. If you can look back over months (and eventually years) of recordkeeping, that should keep you motivated.

Three-time Olympia winner Frank Zane suggests that we all keep a training journal. “Make use of every possible indicator of progress because this is one of the best ways to keep interested in training.” 1

That is why keeping track of your weight, training poundages, measurements, and (if possible) body composition is important. I recommend that you take your weight once a week (first
thing in the morning each Monday), and (if possible) have your body composition taken once every 2-4 weeks.

While you may not notice your level of physical progress, family and friends that you do not see every week might bring a smile to your face by comments: “Wow! How much muscle have you put on?” or “Your waist looks so much smaller. Did you have to switch to a different pants size?”

So we mention the athletic improvements, the health benefits, and how it boosts your appearance. All of those are great, but perhaps the greatest benefit to your lifestyle is how your mental state has improved. You may find that you possess greater self-confidence, feel capable of handling any challenges, and (most importantly) happier! The bodybuilding lifestyle
could very well be the best decision you have ever made in your personal growth!


THE TRAINING PROGRAM

 

 

Champion bodybuilder Arnold Schwarzenegger said, “I personally like the pain from training because it indicates I've worked hard enough for things to grow.” 2 As a beginner, muscle soreness will definitely hit you, but you will adapt. In fact, the progress that beginning lifters experience is the highest, and this soreness may just be an indication of the impressive
amount of muscle growth.

This beginner training program has two phases! Phase One lasts for eight weeks (but only if you have completed all of the two dozen sessions). This program is three days a week and each workout should last 40-60 minutes. For example only, we list Monday, Wednesday, and Friday as your three training days each week. If Tuesday, Thursday and one of the weekend days fits your schedule better, then make use of that. What is most important is that you train three times a week with a rest and recuperation day between each of the strength training sessions.

Once you have completed Phase One (24 workouts in an eight week period), we advance to the next phase. Phase Two lasts for four months (but only if you have trained consistently). If an emergency comes up and you miss a day, jump right back into things, even if a day behind schedule. Just get right back on track. In the workout we list each exercise, followed by a numerical listing of the “set and rep” scheme. Here is an example: Squat 3 x 8-12

This means that after warming up, you choose a weight in which you can do eight to twelve repetitions of the squat. That group of repetitions (reps) are considered a “set.” Once you are able to do a dozen strict reps in all three sets, increase the weight in your next workout. Here is an example:

Squat
Monday, March 13: 115x12, 115x11, 115x9
Monday, March 20: 115x12, 115x11, 115x10
Monday, March 27: 115x12, 115x12, 115x11
Monday, April 3: 115x12, 115x12, 115x12
Monday, April 10: 125x11, 125x9, 125x8

As you can see, the lifter in this example increased the number of reps (even if just by a single rep) each workout. This is key to your progress (and why you should record your training efforts). Once the lifter achieved a dozen reps in all three sets (the top number in the 8-12 rep range), they increase the training poundage for their next workout.

When you are not having a good day (even if not feeling your best), you will be amazed that you might have the best workout ever. I have had days in which I was mildly sick or barely slept because of work deadlines, and went into the gym and shocked myself by unleashing unexpected strength and performance that made me walk out of the gym smiling like an idiot!

One of the earlier mass monsters of bodybuilding, Tim Belknap said, “In the simplest terms, to build big muscles, you have to train with very heavy weights in strict form on basic exercises.” 3 These are great guidelines for your program.

PHASE ONE
3 DAYS A WEEK

Monday Amount
Squat 3x8-12
Leg Curl 3x8-12
Seated Cable Row 3x8-12
Dumbbell Bench Press 3x8-12
Side Lateral Raise 2x8-12
Close-grip Barbell Curl 2x8-12
Lying Dumbbell Triceps Extension 2x8-12
45° Calf Press 2x10-15

Wednesday Amount
Romanian (or Straight-Leg) Deadlift 3x8-12
45° Leg Press 3x8-12
Bench Press 3x8-12
Lat Pulldown 3x8-12
Seated Dumbbell Press 2x8-12
Dumbbell Curl 2x8-12
Seated Dumbbell French Press 3x8-12
Seated Calf Raise 2x10-15
Ab Crunch 2x10-15

Friday Amount
Hex-Bar (or Machine) Squat 3x6-10
Bent over Barbell Row 3x8-12
Low-Incline Dumbbell Press 3x8-12
Front and Side Dumbbell Lateral Raise 2x8-12
Incline Dumbbell Curl 2x8-12
Close-grip Bench Press 2x8-12
Hyperextensions (Back Raise) 2x8-12
One-Leg Dumbbell Calf Raise 2x10-15
Twisting Cable Crunch 2x8-12 (each side)

NOTES:

• If you are not familiar with the exercises, you can find out about them online or through a qualified strength training coach.
• The three days (Monday, Wednesday, and Friday) are just examples. Any three will work as long as you have one day off after each training session.
• Train hard. Focus on controlling the exercise more than how much weight you lift. Focus on the muscle fibers contracting. And enjoy yourself!

PHASE TWO
4 DAYS A WEEK

Congratulations on making it through the first phase of the beginner training program. That intro program involved you training your entire body three days a week (with a day off for recuperation between each session). Looking back, this is the ideal phase since every bodypart being hit three times weekly provides lots of forward progress.

What changes is that there are two forms of recuperation: the recuperation of each bodypart and the ability for your central nervous system to recover. Your body has improved to the point that we need to increase the volume directed on each bodypart but, since the length of the workout is limited, we split the session into two parts (lower body and waistline in the first session and upper body in the second one).

“Success depends on your recuperating powers, and as a beginner, rest is even more important,” says Mr. Universe winner and bodybuilding legend Chuck Sipes. 4 “As you progress and your body becomes adapted to hard training, you will be able to add additional sets and greater poundages.”

So what is your schedule like? We list the training as Monday and Tuesday training sessions, Wednesday off, Thursday and Friday training, with the weekend off. Again, This is just for example, and you can arrange the calendar as needed, as long as you get two training days in a row, with the following day off for recovery. The second phase of your Beginner Training Program lasts for four months.

Workout 1: (Monday) Amount
Squat 4x6-10
Dumbbell Lunge 3x8-12 (ea. leg)
Leg Curl 3x8-12
Hyperextension (Back Raise) 3x8-12
45° Calf Press 3x10-15
Ab Crunch 2x15-20

Workout 2: (Tuesday) Amount
Incline Bench 4x6-10
Flat Dumbbell Press 3x8-12
Parallel-grip Lat Pulldown 3x6-10
Under-grip Bodyweight Row 1xAMRAP
Dumbbell Overhead Press 3x8-12
Alternate Dumbbell Curl 3x8-12
Triceps Pushdown 3x8-12

Workout 3: (Thursday) Amount
Romanian Deadlift 4x6-10
Leg Press 3x8-12
Leg Extension 3x8-12
Leg Curl 3x8-12
Standing Calf Raise 3x10-15
Leg Raise 3x10

Workout 4: (Friday) Amount
Front Chin-up 4xAMRAP
Seated Cable Row 3x8-12
Low-Incline Dumbbell Press 3x6-10
RackBar Push-up 1xAMRAP
Dumbbell Side Laterals 3x8-12
EZ-bar Curl (medium-width grip) 3x8-12
Close-grip Bench 3x8-12

With each of these training sessions, think of the first exercise as your top goal. You want to get at least one additional rep for each exercise, but that first exercise...that first one...is the exercise you work the hardest. Warm up, then hit it hard!

As you can see, three of the exercises have “AMRAP” as their rep range. This stands for “as many reps as possible.” The first one is the “Under-grip Bodyweight Row.” The exercise involves you using a bar (either the one in the Smith machine or one placed in a power rack). Have it set at waist height. Lay under the bar, face up, gripping the bar with a hands-up (thumbs pointing out), shoulder-width grip. Keep your arms and legs locked in a straight line throughout the set. Pull yourself up so that the bar touches near your sternum and hold the squeeze for three seconds. When you can get more than fifteen reps, raise your feet up on a bench to make your body about parallel to the ground at the top.

On the Friday workout, you have “Front Chin-ups” and “RackBar Push-up” as your as many reps as possible (AMRAP) options. Front Chin-ups simply involve you using a shoulder-width grip and pulling up until your collarbone is about 4-6 inches from the bar. If you can't get four reps on your own, get the assist from a resistance training band attached to one of your feet until you get a dozen reps, then either go with a thinner band, or go without one.

The RackBar Push-up uses either the bar in the Smith machine (at lowest setting) or a bar in the power rack (8-10 inches from the ground). Go with a shoulder-width grip (thumbs both pointing inward), lightly touch the sternum to the bar and press up 80% of the way (no locking out your arms at the top). When you can do more than fifteen reps in a set, start going to failure, then lift the bar up 4-6 inches higher, and go to failure a second time each set. These are three great upper body building exercises.

WHAT ABOUT CARDIO EXERCISE?

You may be wondering if cardio work fits into your program. That depends on three different factors:

1. What is your body type?
2. What are your goals?
3. What are your thoughts on cardio work?

Are you overweight, with a high level of body fat? Do you have the goals to be leaner or have better cardiovascular endurance? Do you enjoy getting on the treadmill, bike, elliptical, stepper or do you hate all four of those darn machines?

If you need to burn some body fat or feel that you need to increase your aerobic conditioning, then I recommend you do some cardio work three to four times a week for 10-15 minutes in the first phase, and a maximum of 20 minutes during the second phase. If possible, do it on your nonstrength training days. I recommend that (if you have the options) you rotate through different modalities (treadmill, elliptical, stepper, bike, or outdoor jogging). For one reason, repeated stress might beat up your soft tissues (such as bad ankles, aching knee, hips pain, shin splints...) but varied choices make that less likely. For a second reason, you may find the variety more mentally interesting.

Another use of the cardio equipment is a warm-up prior to your strength training. This should take just 5-8 minutes (at a very fast walk if it is a treadmill) and the goal is to increase your internal core temperature (starting to break a sweat), followed by some light sets of the core exercises to loosen you up further. For instance, your can do 15-20 bodyweight squats and then a light set of squats before beginning your work sets of squats. As you get more advanced, the warm-ups become more extensive since your weights will have increased.


NUTRITION ADJUSTMENTS FOR BEGINNERS

 

You may think, “Let's do a subtle change to convert my body so that I look less like that guy who starred in the Soprano's and more like that guy who starred as Thor in the Avenger's movies.” Unfortunately, subtle changes to your lifestyle will not convert your body. If you are in really bad shape, this may have been from months or years of being lazy, enjoying the comforts of a relaxed sedentary life, and treating yourself to some serious junk food.

Dr. Fred Hatfield says, “Periods of high-stress training require supernormal intake of many nutrients without a commensurate increase in caloric needs.” 5 This means that you need to improve the quality of your nutrition, so every food choice and the inclusion of targeted supplements become more important as you advance.

The things you do, and foods you eat, need to change. As a beginner, the diet will not be incredibly strict, but we will be bumping it up as you advance. We want to bring about “homeostatic disruption,” making the body change in order to handle the new life you are living. Forcing your body to lifting gradually heavier weights will kick this off. To get the most from the training, we need to provide proper nutrition to help you recuperate and build stronger (and larger) muscles and to burn off unneeded and unattractive body fat.

Improving your body requires two different adjustments: 1) provide different stress to your muscles and metabolism, causing your body to adapt, and 2) provide different food and nutrient intake to assist with muscle growth and promote fat loss. We covered the first aspect with your strength training workouts. Now it is time to strategize a proper nutrition plan.

EIGHT NUTRITION BASICS

1. Eat at least five meals a day

2. Eat protein at each meal

3. Limit your starchy carb intake

4. Try to nearly eliminate simple carbs

5. Choose the correct fats

6. Increase veggies

7. Drink plenty of water

8. Enjoy it. Eat healthy, but enjoy treating yourself to delicious healthy foods

PROTEIN

Weight training causes hypertrophy, an adaptation in which your muscle fibers rebuild... stronger, larger, possibly in larger quantity, and ready to better handle what you do in the gym.
Famous Soviet strength coach Vladimir Zatsiorsky said,“Activate the breakdown of protein in the chosen muscle groups during training workouts and protein super-compensation during rest periods.” 6 This reminds us that the most important requirement for that improved muscular structure is protein, providing the necessary amino acids to rebuild bigger, better muscle. A good general rule for protein would be to consume 1.5-2.0 grams of protein per pound of bodyweight in order to promote muscle growth.

Good popular sources for protein include eggs, beef, lamb, bison/buffalo, chicken, turkey, fish, and quality protein powders. While you may have favorites, quality and variety are important. We want to provide the body with vital amino acids so each meal should be at least one-third protein. A Beverly International protein shake provides two basic benefits: 1) they contain high-quality, easily-absorbed proteins, 2) they are quick, easy, delicious...and fit well into a hectic schedule with multiple protein-based meals. Adding a couple of protein shakes in addition to your whole food meals makes it much easier to create a quality daily intake.
 

CARBOHYDRATES

Your carbohydrates (carbs) provide energy (replenishing your glucose and glycogen stores) as well as a variety of vitamins, minerals, and other nutrients. While carbs are not crucial to survival, they are necessary for recovery from hardcore training. For your diet, we will think of carbs in three categories:

1. Starchy carbs — Such as sweet potatoes/yams, rice, potatoes, oats, quinoa, grains, pasta and breads (limited).
2. Fibrous veggies — Broccoli,  cauliflower, lettuce, onions, green beans, carrots, peppers, asparagus, squash, kale, Brussels sprouts, cabbage, spinach, etc.
3. Fruit — Berries, apples, oranges, grapefruit, cranberries.

The amount and how often you add carbs to your meals depends on your bodycomp/goals (how badly do you need to burn fat) and how well your body handles carbs. Many people find they do well by limiting their carb intake. The average person does well with starchy carbs making up a decent percentage in just three of their daily meals. If you are trying to burn fat, reduce the amounts and cut starchy carbs down to just two of those meals.

The fibrous (also called cruciferous) veggies provide a lot of important nutrients, are low in calories, and very filling. You should have at least two to three servings every day.

Fruit also gives you some great vitamins, minerals, antioxidants and healthy cofactors. Look at their carb levels and eliminate those that have too much fructose (natural fruit sugar). Limit fruit juices, since many of these tend to be very high calorie (with added sweeteners often snuck in). Apples and oranges make simple snacks for work or on-the-road. Berries are delicious, low-calorie, and great flavor additions to shakes, oatmeal, and Greek yogurt.

We also want to use starchy carbs to replenish our energy near the end of the training session, so it makes sense to place those meals near your training session and having noncarb meals (protein and healthy fats) placed in other times. So, if you train in the morning, your last meals of the day can be carb-free. If you train in the evenings, the first half of your day can be low in carbs.

While we mentioned that there are three categories we placed the carbs into (starchy carbs, fibrous veggies, and fruit) there is a fourth category, which we want to limit. This is simple carbs (such as sugars, syrup, honey, high fructose corn syrup). These should not be a part of your daily intake and, when consumed, do so in small amounts.

 
FATS

One of the biggest mistakes uneducated eaters make is the belief that eating fat is what makes you fat. What makes people fat is too high of a calorie intake and not enough exercise or activity. Choosing the right fats and keeping their intake fairly balanced, improves your health. Low fat intake also is known to cause a dramatic drop in your natural testosterone production.

Healthy fats include fish oils, nuts and seeds, grass-fed butters, and avocados. Some of your daily fat intake will be a part of the healthy proteins, such as the fat included in your eggs and your meat and dairy sources. When preparing food, there are great benefits to using the healthier sources, such as macadamia nut oil, coconut oil, olive oil or red palm oil. Also, to balance your fat intake, one or two daily servings of EFA Gold will provide you with essential fatty acids (omega-3 and omega-6), which most diets are badly deficient.

The truly bad fats are margarine, canola oil, saturated fat (in excessive amounts), and trans fats. Trans fats are lipids that have been chemically changed to enhance the shelf-life longevity of those crackers, doughnuts and cookies, which is great for the manufacturer (but terrible for your health and longevity). These are found in many processed foods. Cautiously look for them on product labels. This is another example for the excessive processing of foods being bad for our health.

“I prefer to eat frequent small meals even when dieting,” says retired champion bodybuilder Tom Touchstone, “...because this keeps my blood sugar and blood protein levels fairly constant.” 7 Here is an example of a diet of that nature, to help you create one that fits your needs and schedule:

 

SAMPLE DIET
 

Meal 1: Egg omelet (mushrooms, bell peppers, onions, shredded cheese); whole-grain toast (add peanut butter if you need to gain weight)


Snack: Cottage cheese with pineapple or berries


Meal 2: Chicken breast; rice; steamed vegetables


Training
Post Workout Shake: Muscle Provider or Ultimate Muscle Protein shake


Meal 3: Steak; sweet potato; broccoli


Before Bed Snack: Ultimate Muscle Protein pudding (put 2 scoops of your favorite UMP flavor in a bowl, then slowly add water while stirring until it reaches a pudding consistency – for weight gain, add peanut butter or heavy cream to the mix)



NUTRITIONAL SUPPLEMENTS

 

 

Quality food choices are the base of an effective bodybuilding diet. Nutrition supplements can only work when added to quality food intake. Supplements will bolster this by adding compounds not found in large quantities in typical foods and making it quick and easy to add protein (at a very high-quality level) to your diet.

As we mentioned earlier in the article, increasing the amount and quality of your protein is the major diet change necessary to enter a bodybuilding lifestyle. Your best choice is Beverly
International's Ultimate Muscle Protein as the first supplement. It is derived from slow-release micellar casein (80%) and (20%) whey protein. This provides a sustained-release supply of amino acids to encourage muscle growth.

For those with an exceptionally-high metabolism (skinny guys that cannot pack on muscle), you will need Mass Maker Ultra. This is a higher-calorie protein and carbohydrate powder that will help you see some bigger numbers on the scale. This group (called ectomorphs) will often experience impressive muscle gains once they add a higher daily total of nutrient-rich calories.

After choosing which protein fi ts, the second supplement I would recommend to a beginner would be FitTabs. This is a high-quality daily serving of micronutrients, including vitamins,
minerals, bio-flavanoids, antioxidants, lipotropics and digestive enzymes. Since you are placing more physical stress on your body, a pair of FitTabs with breakfast and dinner will help
with your recovery while protecting you from nutritional deficiencies.

The third product I would recommend (even to someone that does not work out) is EFA Gold. This is a source of essential fatty acids from flaxseed oil, borage seed oil, fish oil and vitamin E.

Properly balancing your fat intake is difficult with just proper food choices. Taking three EFA Gold softgels once or twice daily will have a positive influence on your health and conditioning.

Now for the super-driven athletes, the optional products I recommend to take it to a higher-level would be doses of Ultra 40 and Mass Amino Acids taken throughout the day. Ultra 40 is a desiccated liver product (500 large tablets per bottle) in which the heme iron basis works as a blood builder, rich in protein, B vitamins, vitamins A, C and D and a variety of minerals. Mass Amino Acids also comes in a big 500-count bottle of tablets. These are easily absorbed peptide-bond aminos that support hypertrophy. This two product stack involves three to five of each of these tablets, four to six times a day. As you can imagine, this ensures that you have a constant flow of muscle-building nutrients in your bloodstream at all times.

 
THE NEXT PHASE

In the next issue, look for “Driven — Part 2: Maximum Progress as an Intermediate Bodybuilder!” The progress you achieve if you strictly follow this program will provide you with a direct and efficient way to reach your goals. Some of the changes added in Part 2 includes: more frequent training, an increase in training volume, some higher level training techniques, exercises you probably have never done, a variety of rep ranges, and a stricter nutrition program (based on body types). This program is a challenge, but you will love it!

You need to devote yourself to getting through the Beginner Program in order to succeed and move closer to your goals. Stick to the program. Keep track of your results...and every training session will be like a step forward towards achieving everything in which your body is capable.


REFERENCES

  1. Zane, Frank. “Equation for Victory,” Muscle & Fitness, July 1983
  2. Schwarzenegger, Arnold. “Arnold on the Squat,” Muscle Builder/Power, July 1976
  3. Belknap, Tim. “Gain Ultimate Mass & Power” from Muscle & Fitness, December, 1983
  4. Sipes, Chuck. “How to Plan Your Bodybuilding Training” (training course) no date listed
  5. Hatfi eld, Dr. Fred. “Hardcore Bodybuilding: A Scientific Approach,” Contemporary Books, 1991
  6. Zatsiorsky, Vladimir. “Science and Practice of Strength Training,” Human Kinetics, 1995
  7. Reynolds, Bill. “Tom Touchstone: Mr. California” from Muscle & Fitness, November 1985
Joe Corbett: Mature Muscle Personified

Joe Corbett: Mature Muscle Personified

At a Glance: Joe Corbett

Age: 54

Occupation: Registered Investment Advisor

Family: Married to Stacey for 28 years, Daughters Kasey 28 and son in law Blake 28, Cecelia 26, Sons Joseph 22, Luke 21, Frankie 17

Residence: Venice, FL

Height: 5'9”

Off-Season Weight: 200

Competition Weight: 190

Favorite Bodybuilding Meal: Salmon with my secret herb/spice blend cooked on the green egg, sweet potato, freshly sliced cucumbers with Walden Farms calorie free balsamic dressing.

Favorite supplements:

Off season- UMP, either Cookies & Crème with half cup egg whites, a cup and a half of almond milk and ice in the bullet, or I will mix 1 scoop of vanilla UMP and 1 scoop of chocolate UMP in the same shaker.

Competition prep- Energy Reserve and Quadracarn. I think this really made a difference in terms of fat loss.

Music: I like the heavy stuff- Tool, Flaw, Static X, Korn, Disturbed, Volbeat…. But on my training playlist I also have praise and worship which really motivates me especially during cardio.

Inspiring Book: The Bible

Hobbies: Spending time with Stacey and the kids. They are all at the age that it’s so fun to be around them, and I feel I don’t get enough time with them. I don’t really care what we do as long as we’re together.

Words to live by: “I can do all things through Christ who strengthens me” Philippians 4:13

Fitness has always been one of the most important things in my life along with my family and my faith. I first competed more than thirty years ago while in my early twenties. I did a few shows but soon was married and starting a family. Over the ensuing 10 years, we had 5 children. Although I tried to stay in shape by lifting and doing cardio a few times a week, competition had taken a back seat to family. I still ate clean though, not only for myself, but to set a good example for my children and get them off to a healthy start in life. None of us suffered though; my wife is Italian and makes the most nutritious foods taste great.

Fifteen years after our first child was born I decided to try another competition. One show led to another. My children were growing and I was able to become more and more focused on my training and nutrition. Soon I was competing in a couple of local shows each year and doing well in nearly every one.

 

In 2010, I met Travis Wallis. My goal in working with Travis was to advance from the local stages to larger regional contests. One of the first things he did was introduce me to Beverly International supplements. He explained that we work extremely hard in the gym and watch everything we eat, but when it comes to supplements, most bodybuilders just fall into the trap of taking the “supplement of the month” or whatever has the most advertising behind it. They have no idea what they are paying for, and in many cases, more is spent on the marketing of the supplement than on its ingredients.

Since 2010 I have competed in no less than 3 shows each year and the most was 5 in one year. That was a little much, but boy did I have fun. I was now having good success in many of the larger regional shows. One of my competitive highlights was winning the Masters class at the 2013 Europa in Dallas. During this period I traveled to almost every area of the country to compete and since I was doing well at this level, I decided to try the national stage. Whew, the national shows are huge! There might be over 1,000 competitors in the show, and guess what? EVERYONE is in shape. I finished 7th at last year’s North America, but the truth is, although my conditioning was great, I just wasn’t quite big enough for bodybuilding on the national level. But, I wasn’t through.

Late last year, Travis took a new job and was unable to work with me for 2016, but I found Mitch Staats to take his place. I had met Mitch when he won his IFBB pro card at the North America and what really sealed the deal was that he was totally a family guy like me. During the off season, I kept my calories high, but my diet was absolutely clean. I started my competition diet for the Team Universe in mid-February, 20 weeks out from the show. It was a long prep, but it allowed me to eat more and I was rarely hungry. I trained harder than ever. A new wrinkle that Mitch added was to eat carbs only around training. As you’ll see in my Supplement Schedule, I took nearly 50 Mass Amino Acids and Ultra 40 liver tabs each day. It made a visible difference, I could see my body becoming bigger and fuller while my conditioning improved.

At the Team Universe I competed in both Bodybuilding and the new Classic Physique division. I felt good about entering the “Classic” division because the emphasis was not so much on size, but on aesthetics and conditioning. I have had a dream of being an IFBB pro ever since reading Muscle & Fitness as a kid. Frank Zane was my all-time favorite and I think he still best represents the ultimate “classic physique.” Well that dream never went away, it was always in my heart but I never shared it because I felt it was so out of reach. At Team Universe on July 2nd of this year, I placed 3rd in the light heavyweight bodybuilding class. I was really happy with this result. It was my highest placing yet in a national level contest. But, then I changed out of my posing suit in to the spandex shorts required for Classic Physique. I took the stage and won my class! I had achieved my dream - I also earned IFBB pro status at 54 years old.

Meal Plan

My diet was modified slightly each week in terms of macro quantities based on how my coach thought I looked, but the basic foods didn’t change. By the way, I had no cheat meals or refeeds or whatever you want to call them. Here is a sample of what my daily meals consist of.
 

Meal 1: 1 cup of Muscle Egg egg whites

Meal 2: Chicken breast, 1/2 cup brown rice

Meal 3: Ground turkey, 1 sweet potato

Meal 4: Grass fed beef or bison, 1 cup brown rice

Meal 5: Chicken breast, 2 cups green veggies

Meal 6: 1 cup Muscle Egg egg whites or Protein Pudding (see recipe below)

Protein Pudding Recipe

Mix 1 scoop of chocolate UMP with just enough water to make the consistency of pudding.

Put it in the freezer. After it is in the freezer for about 10 minutes, put a tablespoon of peanut butter on top and put it back in the freezer for a few more minutes. This was often my last meal before bed, and it really hit the spot. So delicious.

"Over the years I’ve have gotten to know Roger and Sandy and the Advisor Team at Beverly International who are so helpful and service oriented. There are many supplement company options to choose from, but for me it’s a TRUST thing. I trust the products I use, and no amount of money can buy that trust."

Nutrition & Supplements

I dramatically improved my size and fullness this year. I am convinced that this improvement was the result of the changes I made in my diet and supplementation. I held more muscle, looked fuller, and even grew throughout my contest prep while still achieving a high level of conditioning. My diet and supplement schedule are below.
 

My Supplement Schedule

Fasted Cardio: 3 Beverly 7-Keto MuscLean and 4 Beverly Energy Reserve upon awakening before cardio.

Meal 1: 1 Super Pak, 8 Mass Aminos, 8 Ultra 40, 2 Multiple Enzyme Complex

Meal 2: 8 Mass Aminos, 8 Ultra 40, 2 Multiple Enzyme Complex, 3 Quadracarn

Meal 3: 8 Mass Aminos, 8 Ultra 40, 2 Multiple Enzyme Complex

Preworkout stack: 3 Fast Up, 2 scoops Up-Lift, 2 scoops Muscle Synergy, 5 Density, 4 Energy Reserve (Try this stack just once and you’ll be hooked!)

Intra Workout: 2 Scoops Glutamine Select

Post Training: 2 scoops Muscle Provider, 5 Density

Meal 4: 8 Mass Aminos, 8 Ultra 40, 2 Multiple Enzyme Complex, 3 Quadracarn

Meal 5: 8 Mass Aminos, 8 Ultra 40, 2 Multiple Enzyme Complex

Meal 6: 8 Mass Aminos, 8 Ultra 40, 2 Multiple Enzyme Complex

Training

I have been training for the better part of 40 years and absolutely love training. My training partners are my son, Joseph, and my daughter, Kasey. I train 1 body part each day and perform a lot of sets each workout. My training is heavy most of the time. Rep range is usually 6-8, but I might slightly increase the reps for movements later in the workout. I utilize many training principles including strip sets, reverse pyramids, rest pause, EMOM (every minute on the minute), forced reps, TUT (time under tension), negatives etc. My current favorite is Mechanical Pause sets – this is where I might not reduce the weight to extend a set past failure, but change my stance or hand placement to keep going – using the bench press as an example, you’d go from a narrow grip, to a wide grip, to your strongest grip.
 

Here is a typical training session for my favorite body part, legs. Unless noted, I usually do 4-6 sets per exercise.

Leg Extension 
1 set of 100 reps. Use a weight that you can do for 40-50 reps without a pause; take a 10-15 second break, then do as many as you can again, another 10-15 second break and so on until 100 reps are completed. I have so much blood in my quads it’s hard to walk to the next piece of equipment.

Hack Squats
6-8 reps. I go heavy on these and emphasize the eccentric movement.

Hammer V Squat Machine
6-8 reps. This is an older piece of equipment, but you can substitute free squats or another type of squat machine, again, go heavy on these.

Leg Press
8-10 reps. Use time under tension (TUT) or mechanical rest/pause.
 

Walking Lunges
8-12 reps per leg. I do these S-L-O-W emphasizing the eccentric portion dramatically while leaning forward slightly. Your glutes and upper hams will be screaming.

Calf Extensions on Leg press
1 set of 100 reps. Pause for 15 seconds as needed until you complete 100 reps. Use a full range of motion on every rep, all the way up and all the way down, no bouncing. Do these diligently and your calves will respond.

Donkey Calf Raise
6 sets of 20 reps. Again, squeeze each rep and utilize a full range of motion. It’s important for you to feel your calf contract as you come out of that fully stretched position.

Presentation

For many years I felt very uncomfortable on stage, but lately I have learned to love it. I still don’t consider myself a good poser, but I’m getting better. I watch old videos of Bob Paris and Charles Clairmonte and marvel at how fluid their posing is. Practice is vital. There are times during prejudging when you might have to hit each mandatory on stage without a break for 5 minutes or more while judges are comparing you with the other competitors. I have been on stage with guys who were big and peeled but during comparisons they just quit, bending over with hands on knees breathing like they just ran a marathon. If you need help with your posing seek out a professional who understands stage presentation and can effectively communicate the process to you. This year I worked with posing coach, IFBB Pro Angela Coleman, and it made a huge difference for the Team Universe.

On A Personal Note

We now live in Venice, Florida most of the year, but also spend time in our hometown of St. Louis, as well as travel all over the country for work. As I travel, I have been in a lot of gyms. I like those that are privately owned more than the big chains. Regardless of where I am training there are always people who are trying to improve themselves. Almost everyone is helping and encouraging one other. However, you’ll also find a few know-it-alls, and there always seems to be as many gurus and coaches as there are competitors. There are also blogs, videos, and social media with (mis)information in our face constantly. Let’s face it. None of this stuff is proprietary. We should share what we know, and if we can help just one person get over a sticking point or stay with it when they feel like quitting, it is worth it.

Here’s one bit of advice that I know is true. Don’t over complicate things or make them harder than they are. If you eat clean year round, train consistently using basic movements with barbells/dumbbells, and focus on high quality supplements that actually have science behind them like Beverly’s products, you will improve no matter what your age. I’m 54 and I believe I am my best ever, and more importantly I am still improving.

Editor’s Note: Joe is starting an educational entity called “Mature Muscle” that will provide good, accurate, and useful information to anyone who works out – from the beginner who wants to improve his/her fitness level to the seasoned competitor. By the time you read this you should be able to find it on the web at www.MatureMuscleCollective.com, on Facebook at Mature Muscle Collective, and Instagram at Mature_Muscle_; besides some great information, you’ll also find Beverly supplements and fitness apparel on the site.

 

Never Put a Limit on Yourself

Never Put a Limit on Yourself

At a Glance: Melanie Egner

Age: 43 years young

Occupation: I have been a hair stylist for 22 years. I also have multiple fitness certifications and opened a fitness studio 3 years ago, EXL7 Fitness & Bootcamp.

Current Residence: I’m a Kentucky girl through and through

Years training: 10+ seriously

Height: 5’8”

Weight: 140 (Contest), 152-155 (Off-Season)

Favorite Fitness Meal: Grilled salmon, roasted sweet potatoes, and steamed broccoli; to curb my sweet tooth, I love my UMP pancakes with Walden Farms syrup!!!

Favorite Supplements: I love Beverly International supplements. UMP is amazing and I use it every day. If I had to choose, I’d say Glutamine Select is my next favorite.

What would you recommend to someone who has never used Beverly supplements before?: I would recommend UMP to anyone who is working out and lifting weights. I know that's where I started.

Music: Hip Hop and Pop, anything with a driving beat.

Words to live by: “I can do all things through Christ who gives me strength.” Philippians 4:13

After living an active lifestyle in my teens, I became a cardio queen in my 20’s. You know the type; I was the one who went from one cardio class to another, always trying to be the best in the class. I wasn’t oversized, I looked fine in my clothes, but despite all the cardio I did, my body fat was high and I had little muscle. In other words, I was “skinny fat!”

In my mid 30’s I started lifting weights seriously. Finally, I began to see the results I had always wanted. My shoulders began to fill out, my glutes became more rounded, and yes, I could see my abs! The next step was competition. I stepped on stage for the first time in 2009 and have been competing ever since. My best placing was at the 2014 Flex Lewis Classic where I placed 1st in the Open tall class and was the overall Masters champion.

I'm so honored to be in the No Nonsense magazine, I always look forward to receiving it in the mail. I read it cover to cover absorbing all I can from each issue! I love Beverly International products! UMP is awesome for muscle recovery and I love the taste! I also take Mass Aminos, Glutamine Select, Ultra 40, Creatine Select, and Quadracarn day in and day out to help me to continue to build lean muscle. When a show is approaching I add Lean Out and Density to increase fat loss and muscle density.

Diet

Here are examples of my Off-Season and Precontest diet plans:
 

Off-Season

Meal 1: UMP pancakes with Walden Farms syrup

Meal 2: tuna mixed with Wholly Guacamole on 2 rice cakes

Meal 3: 4oz chicken, sweet potato, green veggies

Meal 4: UMP shake and berries

Meal 5: grilled salmon, grilled asparagus, and a large salad

Meal 6: UMP made into pudding with a tbsp peanut butter

As you can see my diet is fairly clean in the off season, but I do enjoy a cheat meal 1x a week.

Pre-Contest Low carb days

Meal 1: 5 egg white & spinach omelet

Meal 2: 4oz cod, 1 c green veggies

Meal 3: 4oz chicken on a large salad

Meal 4: 4oz chicken, 1 c green veggies

Meal 5: UMP shake and a green apple

Meal 6: 4oz tilapia, 1/2 c green veggies 1/4 avocado

After 3 or 4 consecutive low carb days, I have one, higher carb day.

Higher carb day

Meal 1: 5 egg whites, 1/2 c oatmeal

Meal 2: 4oz chicken, 1/2 c rice, 1/2 c green veggies

Meal 3: 4oz cod, 1 c rice

Meal 4: 4oz chicken, 1/2 c rice, 1/2 c green veggies

Meal 5: UMP shake and 2 rice cakes

Meal 6: 4oz tilapia, 1 c green veggies, 1/4 avocado

If I’m still hungry, I snack on more egg whites in the evening.

Supplements

 

Year Round Supplements

Pre-contest Supplements

UMP, Mass Amino Acids, Ultra 40, Quadracarn, Glutamine Select, Creatine Select

I add Lean Out and Density

Weight Training

My favorite body part to train is shoulders! Love those big caps!
 

Here’s a typical workout:

Lateral Raises: 4x15

Inverted Lateral Raises: 4x10

Shoulder Press: 4x8

Rear Delt Cable Flye: 4x15

¼ Laterals: 4x20

<Superset>

Dumbbell Shrugs: 4x15

Arnold Press: 3 sets to failure with a light weight (feel the burn)

Cardio

In the off season I weight train 5 days a week and participate in 2 cardio classes during the week. Before a contest I still weight train 5 days a week, but increase my cardio by running the local football stadium steps or engaging in HIIT sessions on the Step Mill.

My cardio classes are high intensity with lots of core work; we are all a sweaty mess when the 50 minutes is over. I have a love/ hate relationship with the Step Mill; I love what it does for my booty, but hate every minute I spend on it. Here’s a typical Step Mill workout:

1. 1st 60 seconds at a decent speed taking one step at a time

2. Next 60 seconds slow the speed down and take two steps at a time

3. Turn to the side and side step for one minute

4. Repeat side steps on the other side

Start again at (1.) and repeat for 30 minutes.

Tell Yourself You Can... And You Can

I meet women all the time who think that working out is not for them because they are 40 plus. I say NEVER put a limit on yourself! We are all capable of great things if we put our minds to
it! Your weight does not define you, your age does not define you, your economic status does not define you! We make what we want out of our lives and God has a plan for each of us. But, we must engage to our full potential. Tell yourself you CAN... and you CAN! Never speak negatively about yourself, positive words and thoughts only! It certainly can be a challenge as we age, our metabolism slows, while our work and family stresses seem to increase. Sure, there are road blocks, but that doesn't mean it's impossible! If this 43 year old Kentucky girl can do it, you can too! Just get up, get your mind right, set out a plan of action and then get to it! You will never be sorry for trying to improve your life, body and fitness level!

Skinny Fat to Sculpted Physique

Skinny Fat to Sculpted Physique

At a Glance: Crystal Buchanan

Age: 38

Occupation: Fitness/Supplement Advisor and Sales Stylist

Family: Husband-Todd, 3 beautiful children of my own and 2 amazing stepsons.

Current Residence: Gahanna, OH

Years training: 7 years

Height: 5'4½”

Weight: 135 (Off-Season), 120 (Contest)

Favorite fitness meal: I LOVE TACOS -- Baby romaine lettuce (shell) and ground turkey with jalapeno, avocado, tomato, onion, cilantro, lime and hot sauce. 🙂

Favorite Supplements:
1. UMP Cookies & Crème. It’s like a dessert. Todd and I do not go a day without our UMP pudding fix! My entire Family is hooked.
2. Quadracarn. This is my new favorite. I feel stronger, more energized and more vascular.

What would you recommend to someone who has never used BI supplements before?
Start with the fundamentals:
UMP: This will become a staple because of taste, quality, and all the amazing recipes you can use/create with this amazing protein.
Fit Tabs
Glutamine Select
EFA Gold

Music: I'm a sucker for old school R&B and when I train I listen to Fit Radio. There are motivating genres on there that my husband got me hooked on.

Most Inspiring book: The Purpose  Driven Life by Rick Warren

Interest outside of bodybuilding: I love music, writing songs and singing. Music has been a huge part of my life. Another love of mine is watching old movies.

Words to live by: "If the plan doesn't work, change the plan but never the goal" -Unknown

 

Growing up in small town West Virginia, fitness was not an important facet of my life. Although I enjoyed track and volleyball, church and school took precedent.

This changed when the youngest of my three children was diagnosed with a seizure disorder and mild autism.

To help combat the stress of my life’s constant uncertainty and changes... I joined a small gym.

The combination of weights and cardio gave me the stress relief I was looking for, and as an added benefit my body was beginning its transformation from “skinny fat” to “fit”. In 2008 I hired my first trainer, Joe Newland, at the local Rec Center. My progress accelerated under his expert guidance. Joe introduced me to my first Beverly International supplements. Adding Lean Out, Density, Glutamine Select and UMP to my nutrition program took my training and development to the next level.

Over the next few years I worked full time as a retail store manager and struggled through a painful divorce while raising my three children. The gym became a stress-free sanctuary for me. A couple of competitors there encouraged me to give competition a try. I competed in my first show in 2010. My first win as a Fit Body competitor was in 2012, and I eventually earned my INBF/WNBF pro card in the Fit Body division. My life was falling back into place. I met and married Todd, who is a main part of my support system. I am now focused and my next goal was to compete in the NPC Women’s Physique division. Although I had achieved a “lean” physique, I now had to add more lean mass. Todd and I devised a two-year plan to add needed size.
 

The challenge I faced was that it had become harder and harder to build muscle in the off season, and then holding on to it when dieting down for a show. Luckily, a simple recommendation from the Beverly Advisor Team solved my problem. I added Mass Aminos, Ultra 40, and Quadracarn, not only during the building phase, but also while cutting. Within two weeks I felt and saw a difference. My energy levels improved. I recovered from my workouts much quicker. And I attained a level of muscle fullness and hardness that I had never had before.

I felt confident as I stepped on stage for my first NPC Women’s Physique contest. I placed 2nd and was very happy with the progress I had made. My next competition was in the fall of 2015. I took 1st place in Class B in the Women’s Physique Open division at the West Virginia State/Mid Atlantic Grand Prix and 1st in the masters division.

Now, I’d like to share my nutrition, supplement, and training programs with you. Whether you wish to compete, or just add some lean, shapely muscle to your physique, I’m sure you’ll get great results like I did.

Women's Physique Nutrition Plans

 

Off-Season

Meal 1: 1 whole egg, 1 c egg whites, 3/4 c steel cut oats cooked with 1/2 c berries

Meal 2: 5oz salmon, 1/2 c brown rice, 1/4 avocado

Meal 3: 5oz lean ground turkey or chicken breast, 5oz sweet potato, 1 c green beans

Meal 4: 2 scoop UMP shake, 1oz almonds or cashews

Meal 5: 5oz ground bison or flank steak, 1 c cooked spinach, 1/2 c peppers and onions cooked

Meal 6: 2 whole eggs, 1 c egg whites, 1 c veggies

Post workout: 1 scoop of whey (Muscle Provider)

Contest Prep

I drink a minimum of 1.5 gallons of water daily. Upon awakening I have a cup of green tea and go right into a 20-minute cardio session.

Meal 1: 1 c egg whites, 1 c spinach, 1/2 grapefruit

Meal 2: 1-1/2 scoop UMP shake, 1oz almonds

Meal 3: 5oz chicken breast, 2 c salad mix, 1 tbsp oil/vinegar dressing with one packet of stevia

Meal 4: 5oz 99% lean turkey, 1 c green veggies, 1/2 c peppers and onion

Meal 5: 1-1/2 scoops of UMP made into a pudding with 1tbsp Just Great Stuff chocolate powdered peanut butter!!! YUM!

Meal 6: 5oz fish, 1 c spinach or asparagus

Wednesdays and Saturdays: I eat the following for meal 6. I call it my fitness "Happy Meal :)" 6oz flank steak or bison, 8oz sweet potato, 8 large asparagus spears, 1 tbsp coconut oil

Supplement Schedule

 

UMP: 1-2 times daily, my favorites are Cookies & Crème and Strawberry

Ultra 40: 2 tablets with each meal, total of 12 per day

Lean Out: 2 capsules with each meal, total of 12 per day

Quadracarn: 3 tablets with Meal #1 and #4. This is my new favorite supplement! Why wasn’t I taking this all along?

EFA Gold & Joint Care: 3 capsules each with Meal #1 and #5

Mass Aminos: 5 tablets pre and post training

Women's Physique Training Plan

 

Monday: Chest/TricepsAmount
Incline DB Press5x20/15/15/12/10 add weight each set
Cable Crossover5x15-20
Hammer Chest Press5x10-15, superset with next exercise
Pushupsto failure
Pec Dec5x20/15/15/12/10
Cable Extensions with rope5x20, superset with next exercise
Reverse Pushdowns5x20
Tuesday: Back/BicepsAmount
Wide Grip Pulldowns4x15
Reverse Close-grip Pulldowns4x15
Rack Deadlifts4x15/10/10/8
One Arm DB Rows5x10
Hyperextensions4x15, superset with next exercise
Cable Rows4x15
Barbell Curls4x20
DB Curls4x15
Reverse-grip Cable Curls3x15
Wednesday: LegsAmount
Seated Leg Curls4x20/15/12/10
Lying Leg Curls4x20/20/15/15
Glute Kickbacks4x15, superset with next exercise
Calf Raise4x40/30/25/20
Leg Extension3x30
Hack Squats3x20 non lock keeping tension on quads
Leg Press                                                                                                                                 (Ascending sets - the opposite of descending sets, instead of decreasing the weight within a set, I add weight after each 15 reps)
Set (1) 15x 3 plates/4 plates/5 plates
Set (2) 15x 4 plates/5 plates/6 plates
Set (3) 15x 5 plates/6 plates/7 plates
Walk20 minutes post workout at 3.0 mph
Thursday: ShouldersAmount
Hammer Shoulder Press3x20/15/12
Rear Delt Machine4x15, superset with next exercise
Plate Raises4x15
DB Shoulder Press4x15/12/10/8
Side Lateral Raise4x20
Friday: BackAmount
Wide-grip Pullups4x10
Single-arm Low Cable Rows4x10
Smith Machine Bent-over Rows4x15
Seated Close-grip Cable Rows4x15
DB Stiff-leg Deadlifts4x10
Saturday: LegsAmount
Leg Curls4x15
Leg Extensions3x30/20/15/30 – drop the weight every 10 reps on the final
Leg Press4x40/30/20/15
Wide Stance DB Squats4x20 add weight each set / focus on each rep/target that bootay!
Walking Lunges3x15, superset with next exercise
Step-Ups3x15

Cardio Schedule

Offseason cardio is 3-4 days a week for 20-45 minutes.12 weeks out from a competition cardio is bumped up to 6 days a week with a 20-minute morning session and 30-45 minutes in the early evening. Cardio sessions include Stairmaster, high incline on treadmill, HIIT and LISS training. My goal is to shed fat and hold on to as much muscle as possible. Truth is I love lifting, but cardio is a necessary evil to present a complete package on stage.

 

Presentation

Offseason I hit key poses between sets when my muscles are full. Closer to the show I have a designated session just for posing! This helps me feel confident and look polished on stage. Always smile and have fun! Remember how hard you worked for that moment on stage and take that time to shine!!

In Closing

I started my fitness journey as a "skinny fat" mother of three with zero weight training experience. When I walked into the gym for the first time in 2008; I was intimidated by the machines and wouldn't even go near the free weights. Some of you reading this may be in the exact situation I was in - nervous, scared, and clueless. If you are uncertain where to begin, do what I did - reach out for help and ask for guidance. Soon you’ll be as confident in the gym as anyone. If you are more advanced and perhaps considering a competition, there are no better competition plans than those you’ll find in Beverly’s No Nonsense magazine. Page through some back issues or visit the “Articles” section at Beverly International.com. Find someone who is similar to you and your goals and simply follow her plan. Or, I’d be honored if you follow the plans that I have laid out in this article. They’ve worked for me and very likely will work for you too.

After a Lifetime of Lifting - My First Year of Competition

After a Lifetime of Lifting – My First Year of Competition

At a Glance: Eric Senter

Age: 39

Education: BA, Eastern Michigan University; MA, Marygrove College; Post Grad, Loyola Marymount University

Occupation: Teacher/Personal Trainer

Family: Married to Katie Senter

Current Residence: Linden, Michigan

Years Training: 23

Height: 5’11”

Weight: 195-200 (Off Season); 178-182 (Contest)

Favorite Bodybuilding or Fitness Meal: Eggs with beef sirloin and oatmeal with chocolate Beverly UMP (tastes like chocolate no-bake cookies).

Favorite Supplement: Muscle Provider vanilla. I look forward to taking a full scoop after my workouts. I take it dry with a little water and chew it up. People think I’m crazy but the Beverly protein tastes really good, it’s like a treat.

What would you recommend to someone who has never used Beverly supplements before: Speaking from experience, I can tell you Beverly supplements are effective if used the right way in correlation with a quality diet. I think Beverly has found a way to enhance competitors’ physiques and it shows when they step on stage. Even if you don’t compete, Beverly products improve your quality of life.

Music: At heart, I’m a country guy; however, I enjoy listening to all types of music as long as I can understand the words.

Most Inspiring Book: Coach Wooden One-On-One. I love this book because I coached varsity basketball and baseball for a number of years. John Wooden talks about doing things with purpose and passion. I’ve done my best to apply these principles to my training and lifestyle. Every time I step into the gym, I remind myself to train with a purpose and to be excited about being there.

Hobby or interest outside of bodybuilding: Fantasy Football (it’s addicting).

Words to live by: “Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome.” – Booker T. Washington

 

I grew up playing sports as a kid (football, basketball, and baseball). The desire to become bigger, faster, and stronger fueled me to be the best I could be in any athletic competition and led me to start weight training. I began to train consistently when I was a sophomore in high school and have stuck with it ever since. I have been training at the same gym, Fenton Powerhouse, for the past 17 years.

Last year, I competed for the first time at the NPC Great Lakes Ironman in the Men’s Physique division. I placed 1st Overall True Novice, 1st Overall Novice, 2nd in the Masters, and 3rd in the Open. Just recently I stepped on stage for only the 2nd time at the NPC Michigan State Championships and won the Masters while placing 2nd in the Open division.

I don’t take my initial success lightly. I continue to challenge myself with each workout because I’ve learned that my real competition is against myself. The only thing I can control is how hard I’m willing to work every time I step into the gym. I try to live by the principles of dedication, pride, commitment, and excellence each and every day. In the remainder of this article I am going to present my workout, my precontest nutrition plan, and the supplement program that helped me gain 10 pounds of muscle.

Training Schedule

I normally train each bodypart one time per week using 4-5 exercises per muscle group. I do each exercise 4-6 sets doing up to 20-25 reps on some and 8-10 reps on others. I’ll usually incorporate the time under tension (TUT) principle on one exercise per bodypart, and often superset two of the exercises. I try not to pick the same exercises two weeks in a row (ex: if I barbell bench press this week, I will use dumbbells the following week), and I never use the same order (ex: if I bench press first this week, I will do it last next week).
 

Of course my schedule can vary at any time, but for the most part this is what a typical week looks like:

Monday:
Back

Amount
Pull-ups5x10
Reverse Lat Pulldowns5x25
Bentover Barbell RowsTUT* 5x12
T-Bar Row6x8
Lat Pulldown5x10, superset with next exercise
Close Grip Chin Assisted Pull-ups5x10

*TUT: 2 seconds up, hold at top for 1 second, 4-5 seconds down

Tuesday:
Biceps/Triceps/Abs
Amount
Static Curls 5x10 (10 on each alternating holding opposite in a halfway curl position)
EZ Bar4x21's
Straight Barbell Curls:6x8 TUT
Spider Curls4x15
EZ Bar Overhead Extensions5x10
EZ Bar Skull Crushers4x21's
Single Cable KickbacksTUT 6x8
V-Bar Pushdowns 4x15
Ball Cruncheswith 10lb plate behind head 3x20
Oblique Cable Twists3x20
Hanging Leg Raises3x20
Lying Bicycle Crunches3x20
Wednesday:
Shoulders/Traps

Amount
Front Dumbbell Statics 5x10 (hold one dumbbell out while raising the other)
Lateral Raises4x20
Military PressTUT 6x8
Machine Rear Delt7x10 (30 second rest between sets)
Upright Row4x12
Barbell ShrugTUT 6x10
Smith Machine Reverse Barbell Shrug6x12
Thursday:
Lower Back/Calves/Abs

Amount
Deadlift6x8
Hyperextension5x20
Standing Calf Raise(2 toes forward, 2 toes out, 2 toes in) 6x20
Seated Calf Raise6x8
Decline Sit-upsTUT 3x20
Stick Twists3x100
Machine Crunches3x20
Dumbbell Oblique Raises3x20 each side
Friday:
Legs

Amount
Hack Squat5x20 (10 wide/10 close stance)
Leg CurlTUT 5x6 (1/3, 1/2, Full)=18 reps
Squat5x8, superset with next exercise
Lunges5x10 on each leg
Leg Press7x10 (30 sec rest between sets)
Saturday:
Chest/Abs

Amount
**Superset each chest exercise with pushups
Incline Barbell PressTUT 4x12 / 25 Push-ups
Barbell Bench Press8x8 / 20 push-ups
Wide Chest Machine Flye4x15 / 15 push-ups
Low Cross Cable Raise4x10 / push-ups to failure
Ab Roller3x25
Alternate Heel Touches3x20
Planks3x25
Hanging Oblique Rockers3x40
Sunday:
Calves

Amount
Seated Calf Extension6x20 (vary foot placement)
Standing Machine Calf RaisesTUT 6x8

Cardio Schedule

One of the reasons that I stay near contest weight year round is that I really don’t like cardio. When a contest is approaching I do include 20 minutes, 2 or 3 days a week on the Stair Stepper or walking at a high incline on the Treadmill.

My Diet Plan

I run a high/low diet (when I run high fats I go low carbs and vice versa). There is really not that big of a difference between my offseason and precontest diets. I prefer to stay fairly lean year round and rarely go more than 15 pounds above my contest weight. In the off season, I include more fats (especially peanut butter) and carb up more frequently (once every 3 days). I also have a cheat meal once a week when I’m not prepping for a show. I start my show diet 8 weeks out from the contest.
 

Low Carb Days (Days 1-4)

Meal 1: (6:00am) 4oz beef sirloin (93%), 1 whole egg, 6 egg whites

Meal 2: (9:00am) 8oz chicken breast, 12 almonds, 3 c baby spinach, 1 tbsp olive oil, 1 tbsp apple cider vinegar

Meal 3: (12:00pm) 8oz chicken breast, 12 almonds, 3 c baby spinach, 1 tbsp olive oil, 1 tbsp apple cider vinegar

Meal 4: (3:00pm) 8oz chicken breast, 12 almonds, 3 c baby spinach, 1 tbsp olive oil, 1 tbsp apple cider vinegar

Meal 5: (6:00pm) 8oz salmon, 1 c asparagus

Meal 6: (9:00pm) 1 whole egg, 6 egg whites

High Carb Day (Day 5)

Meal 1: (6:00am) 5oz extra lean turkey (99%), 6 egg whites, 1 c oatmeal

Meal 2: (9:00am) 6oz chicken breast, 1/3 c brown rice, 1 c broccoli

Meal 3: (12:00pm) 6oz chicken breast, 1/3 c brown rice, 1 c broccoli

Meal 4: (3:00pm) 6oz chicken breast, 1/3 c brown rice, 1 c broccoli

Meal 5: (6:00pm) 8oz cod, 1 c broccoli, 8oz sweet potato

Meal 6: (9:00pm) 5oz extra lean turkey (99%), 6 egg whites, 1 c oatmeal

Supplements

I firmly believe that Beverly International products have helped with my success. I have always had a really fast metabolism and a hard time adding muscular size. My friend, Steve Robinson, an all-natural bodybuilder who has been competing for a long time, suggested I try adding Beverly International supplements into my nutrition program. He uses them himself and suggested a specific protocol to add muscle. I went “all in” taking Mass Aminos, Ultra 40, Creatine Select, Muscle Mass, Muscle Provider and UMP. The results were spectacular, in a year’s time I’ve added ten pounds of muscle to my competition weight. At 8 weeks out I add Density, Muscularity, Glutamine Select, Quadracarn, Lean Out and 7-Keto MuscLean in order to hold all of this hard earned muscle while I diet down for competition.
 

Off Season (Gaining) Supplement Protocol

Precontest Supplement Protocol (8 weeks out from a contest)

Mass Amino Acids and Ultra 40 with every meal

Muscle Mass with meal 1 and meal 4

Muscle Provider anytime that I don’t have a meal scheduled within 20-30 minutes following my workout

UMP sometimes between meals, in addition to a meal, or as a meal replacement

I continue with my “gaining” supplement protocol but also add the following:

Density throughout the day, 3 tablets halfway between each meal

Lean Out with every meal

Muscularity with every meal

Quadracarn with every meal

7-Keto MuscLean 30 minutes prior to meals 1 and 4

Glutamine Select with meal 1 and immediately after my workout

Creatine Select with meal 4 and immediately after my workout

It’s All About the Battle

It’s All About the Battle

At a Glance: Hondre McNeil

Age: 35

Occupation: HRIS Coordinator at Fairfield Medical Center, Gym Founder and Owner of SWET Fitness LLC

Education: Wofford College, Spartanburg SC (BA in Computer Science and Mathematics), ACE-CPT Personal Training Certification, TRX Level 1, CrossFit Level 1

Current Residence: Lancaster, OH

Height: 6'1"

Weight: 212lb (Off-Season), 197-202lb (Contest)

Favorite Fitness Meal: 1½ cup oatmeal mixed with 1 tablespoon butter and 1 whole banana.

Favorite supplements: I could say all the Beverly products I use, but I guess I have to choose. Here are my top four favorites.

UMP Protein. It tastes great and it’s quality protein!

Ultra 40, Mass Amino Acids, and Multiple Enzyme Complex. Bulk Season! This combination put 10 pounds of lean muscle on me. I use it in the off-season to take my muscle size to the next level.

For someone who has never used Beverly before: My one word to describe Beverly is “quality”. They mean what they say and say what they mean in this company. All the products I’ve used have done just what it says they will do on the label. With other supplement companies, you may not be positive that you’re getting what it says on the label. With Beverly, there is never that fear.

Music: In the gym, I need some “crunkness”. I usually go with Lil Jon, Lil Wayne, Meek Mill, or MGK!

Most Inspiring Book: This is easy, The Bible.

Hobbies: Reading fitness magazines of course!

Words to live by: Success is a journey, not a destination. Enjoy the ride!

Fitness has always been a major part of my life. Ever since I was a little kid, I’ve liked the way working out makes me feel. When I played Pop Warner Football I would wake up early every morning before school so I could do push-ups and sit-ups to get “strong and tough”.

My mom and dad also helped me make exercise a lifelong habit. Growing up in Lake View SC, there wasn’t a fitness center nearby, so my mom worked out at home. I would copy her as she did her routines. Every Sunday my dad and I would play a couple of hours of basketball at our local park.

In high school, I was a running back for the state champion, Lake View Wild Gators, and won all-state honors. After graduation, I accepted a 4 year football scholarship to Wofford College. At Wofford, I became interested in learning more about athletic conditioning and training. After college, I pursued a career as a fitness trainer and have been helping people reach their fitness goals ever since.

My personal workout focus had never been about developing my physique. It’s always been about improving my physical performance and putting my all into every workout. At my gym you’ll frequently hear one of us hollering, "Bout That Battle!” In other words, it’s all about the battle within yourself to keep pushing through a workout, pushing your limits when you want to quit.

My Introduction to Men's Physique

My journey of competing in Men’s Physique is different than most. It started when one of the trainers at my gym said he thought I would be a perfect fit for it. At first, I laughed it off. I told him I wasn't really interested in getting on stage. He explained the rules to me and said that basically it was just about being in tip-top shape. That caught my interest, but I still wasn't ready to say yes. It wasn’t until about a year later that I finally followed up with him.

At my gym we focus on HIIT (High Intensity Interval Training), core training, and strength work. The only mirror you'll find is in the bathroom. However, to compete in Men’s Physique, I needed to round off some of my rough edges and learn how to pose. So, I contacted Matt Packer from Healthier U, another gym here in town. I had just 4 weeks to get ready for my first show, the Natural Ohio Bodybuilding Association contest in Newark OH. Matt put me on a strict diet, and worked with me on posing. I continued to do my workouts at SWET during the week and met with Matt on Saturdays to get the poses down. With his guidance, I took first place in my class and second overall! I loved the adrenaline rush when those stage lights hit me! I had definitely caught the contest bug!

Next, I added some sculpting days at Healthier U to my normal workouts at SWET. At SWET, I kept working on strength, Olympic lifts, core work, and pushing myself to my anaerobic limit in our HIIT sessions. At Healthier U, I did more traditional bodybuilding exercises and focused on muscle development. This proved to be a perfect combination for me. I was able to feed my competitive energy and football background as well as catch a great pump all during a week’s workouts.

3 Beverly Supplements and a 10-lb Gain

I was introduced to Beverly International products at this time. The first products I purchased were Ultra 40, Mass Amino Acids, and Multiple Enzyme Complex. Wow! I'd been weighing around 195lbs for 10 years, ever since college. I could never break 200lbs. By taking Beverly supplements the right way, I gained over 10lbs of muscle at 34 years of age and found myself weighing 212lbs! Beverly definitely had my attention from that day forward!

My next competition was the NPC Natural Cincinnati presented by Rick Ruether and his team. I weighed in 6lbs heavier and leaner than at my NOBA competition. I took first place in my class and first overall! Then I went to Chicago for the NPC Jr. Nationals. Now here was a different breed! I recall telling my wife, "We're not in Kansas anymore." The results from this competition didn’t end close to where I’d hoped. I was in the 3rd call out! Even though I was in a huge class with extreme competition, I was not happy with myself about this finish. I’d have to go back to the drawing board before my next national contest.

For the IFBB North America, in Pittsburgh, I kept my off-season process of using Ultra 40, Mass Amino Acids, and Multiple Enzyme Complex. I also added Beverly UMP Protein. I have never had a better tasting protein in all my years of training. Another change I made for this show was to further tighten my diet. For the Pittsburgh show, I weighed 202lbs! This was still a lot more weight than my first ever physique show. Now 202lbs is my “light weight”! I have to thank Sandy and the Beverly team for that! Also, I went back to my normal split of Olympic lifting, HIIT, and body building being evenly dispersed through the week. For the Chicago show I had thrown off this balance. I did a little too much bodybuilding and not enough  conditioning. My results were better in Pittsburgh! I finished 6th in my class, just 4 slots away from getting an IFBB pro card!

A Lesson Learned

I learned a ton from this experience. The main thing was to just be myself. For Chicago, I had gotten too uptight. I broke my own rules and starting paying attention to other Physique guys on the web. That's not me. My motivation is internalized. When I stopped caring about what others were doing, my results were significantly better! I was much more relaxed and conditioned, and this reflected on stage at the North America. Let that be a lesson to you. Make a goal and go for it! However, whatever you do, don't worry about what others are doing or thinking. Everyone has their own opinions. You can't worry about that though. Take strategic steps to achieve your goals and never lose focus. Keep those around you that help motivate you and don’t pay attention to those who might discourage you.

Now, I'm beginning another year of competition. I'm 35 years old and feeling better than ever! I call this my sophomore year since it is only my 2nd year in the game. Whatever the results, I plan on being myself and having fun throughout. I am also making sure not to neglect my loved ones, my beautiful wife Jennifer, my son Gabe, and my daughter Grace. If my ambitions ever get in the way of my quality time with them, it's time to hang it up. It's up to me to be proactive and keep this balance. Also, I have to keep my eyes on the Man upstairs. God is the reason I'm here. With Him on my side, nothing or no one can be against me.

“Operation Shred” Meal Plan

 

This is my meal plan 4 weeks out from a show. I call it “Operation Shred”.

Meal 1: Protein Shake - 2 scoops UMP mixed with almond milk, 1 tbsp of flaxseeds

Meal 2: 8oz lean meat (chicken, turkey, or fish), 6 egg whites, ½ grapefruit

Meal 3: 8oz grilled chicken and a large salad

Meal 4: 1 can tuna, 2 egg whites, 1 tomato

Meal 5: 8oz lean meat (chicken, turkey, or fish), 2 cups steamed vegetables

Mondays and Thursdays: I add 1 and ½ cups of oatmeal, 1 tablespoon of butter, and a banana to meal 5 with the lean meat and vegetables.

Beverly International’s SUPPLEMENT SOLUTIONS How to Design Your Personalized Supplement Stack

Beverly International’s SUPPLEMENT SOLUTIONS How to Design Your Personalized Supplement Stack

 

To help you craft your own personalized supplement strategy, we analyzed more than a thousand individualized nutrition plans we formulated for individuals over the past twenty years. We then divided them into twenty unique fitness goal profiles and prioritized the most effective supplements for each goal.

How to Design Your Personalized Supplement Stack

1. Choose the goal that best fits your situation from the categories listed below.

Example:
• A female 45 or older would choose the Fit45+ Category
• A male looking to lose bodyfat would choose the Emphasis on Fat Loss category

2. Start with the supplement or supplements listed as "Essential". These will form the foundation of your supplement program.

3. If your budget allows, choose the “Advanced” list.

4. The “Comprehensive” list will give you a complete supplement strategy to achieve your goal.

5. "Maximum" stack is for the high achiever who "wants it all".

You can learn more about each supplement in our PRODUCTS section or visit our webstore here. If you have further questions please call Beverly International at 800-781-3475 to speak with an advisor or email info@beverlyinternational.net with Supplements in the subject line.

FEMALES

 

ACTIVE FEMALE SHAPE-UP

Essential: UMP

Advanced: UMP, Lean Out

Comprehensive: UMP, Lean Out, Glutamine Select, Muscularity

General Health Supplements: Fit Tabs, EFA Gold

BEACH BODY

Essential: UMP or Muscle Provider

Advanced: UMP, Lean Out, 7-Keto MuscLean

Comprehensive: UMP, Lean Out, 7-Keto MuscLean, Glutamine Select, Muscularity

Maximum: UMP, Lean Out, 7-Keto MuscLean, Glutamine Select, Muscularity, Energy Reserve

General Health Supplements: Fit Tabs, EFA Gold

TONED, ATHLETIC PHYSIQUE

Essential: UMP or Muscle Provider

Advanced: UMP & Glutamine Select

Comprehensive: UMP, Glutamine Select, Lean Out, Density

Maximum: UMP, Glutamine Select, Lean Out, Density, Energy Reserve

General Health Supplements: Fit Tabs, EFA Gold

Fit 45+

Essential: UMP & Quadracarn

Advanced: UMP, Quadracarn, Lean Out, GH Factor

Comprehensive: UMP, Quadracarn, Lean Out, GH Factor, 7-Keto MuscLean, Glutamine Select

Maximum: UMP, Quadracarn, Lean Out, GH Factor, 7-Keto MuscLean, Glutamine Select, Creatine Select, Muscle Synergy

General Health Supplements: Fit Tabs, EFA Gold

BODYSCULPT - SHAPE AND MUSCLE

Essential: UMP or (Muscle Provider or Provosyn)

Advanced: UMP, Quadracarn and Creatine Select

Comprehensive: UMP, Quadracarn, Creatine Select, Mass Amino Acids, Ultra 40

Maximum: UMP, Quadracarn, Creatine Select, Mass Amino Acids, Ultra 40, Muscle Synergy

General Health Supplements: Fit Tabs, EFA Gold

MALES

 

INCREASED MUSCLE SIZE

Essential: UMP or (Muscle Provider or Provosyn) & Quadracarn

Advanced: UMP, Quadracarn, Creatine Select

Comprehensive: UMP, Quadracarn, Creatine Select, Mass, Ultra 40

Maximum: UMP, Quadracarn, Creatine Select, Mass Amino Acids, Ultra 40, Glutamine Select

General Health Supplements: Super Pak & EFA Gold

EMPHASIS ON FAT LOSS

Essential: UMP & Quadracarn

Advanced: UMP, Quadracarn, Lean Out, 7-Keto MuscLean

Comprehensive: UMP, Quadracarn, Lean Out, 7-Keto MuscLean, Creatine Select, Glutamine Select

Maximum: UMP, Quadracarn, Lean Out, 7-Keto MuscLean, Creatine Select, Glutamine Select, Muscularity, Density

General Health Supplements: Super Pak & EFA Gold

MAXIMUM STRENGTH AND SIZE

Essential: UMP or (Muscle Provider or Provosyn) & Mass Maker Ultra

Advanced: UMP & Mass Maker Ultra, Creatine Select

Comprehensive: UMP & Mass Maker Ultra, Creatine Select, Mass Amino Acids, Ultra 40

Maximum: UMP & Mass Maker Ultra, Creatine Select, Mass Amino Acids, Ultra 40, Muscle Synergy, Quadracarn

General Health Supplements: Super Pak & EFA Gold

ATHLETIC IMPROVEMENT

Essential: UMP or (Provosyn)

Advanced: UMP, Creatine Select, Glutamine Select

Comprehensive: UMP, Creatine Select, Glutamine Select, Muscle Synergy

General Health Supplements: Super Pak & EFA Gold

50 & UP

Essential: UMP or (Provosyn) & Quadracarn

Advanced: UMP, Quadracarn, Creatine Select

Comprehensive: UMP, Quadracarn, Creatine Select, Glutamine Select, Density

Maximum: UMP, Quadracarn, Creatine Select, Glutamine Select, Density, Muscle Synergy

General Health Supplements: Super Pak & EFA Gold

PRE-CONTEST

 

BIKINI – PRE-CONTEST

Essential: UMP, Lean Out & 7-Keto MuscLean

Advanced: UMP, Lean Out & 7-Keto MuscLean, Glutamine Select, Muscularity &/or Density

Comprehensive: UMP, Lean Out, 7-Keto MuscLean, Glutamine Select, Muscularity, Density, Energy Reserve

General Health Supplements: Fit Tabs, EFA Gold

FIGURE / WOMEN'S PHYSIQUE - PRE-CONTEST

Essential: UMP, Lean Out and 7-Keto MuscLean

Advanced: UMP, Lean Out, 7-Keto MuscLean, Glutamine Select and Muscularity

Comprehensive: UMP, Lean Out, 7-Keto MuscLean, Glutamine Select, Muscularity, Mass Amino Acids, Ultra 40, Density

Maximum: UMP, Lean Out, 7-Keto MuscLean, Glutamine Select, Muscularity, Mass Amino Acids, Ultra 40, Density, GH Factor

General Health Supplements: Fit Tabs, EFA Gold

MEN’S PHYSIQUE

Essential: UMP & (Muscle Provider or Provosyn), Quadracarn, Lean Out, 7-Keto MuscLean, Glutamine Select

Advanced: UMP, Quadracarn, Lean Out, 7-Keto MuscLean, Glutamine Select, Mass, Ultra 40

Comprehensive: UMP, Quadracarn, Lean Out, 7-Keto MuscLean, Glutamine Select, Mass, Ultra 40, Muscularity, Density

Maximum: UMP, Quadracarn, Lean Out, 7-Keto MuscLean, Glutamine Select, Mass, Ultra 40, Muscularity, Density, Muscle Synergy

General Health Supplements: Super Pak & EFA Gold

MEN’S BODYBUILDING

Essential: UMP & (Muscle Provider or Provosyn), Quadracarn, Creatine Select, Glutamine Select

Advanced: UMP, Quadracarn, Creatine Select, Glutamine Select, Lean Out, 7-Keto MuscLean, Density

Comprehensive: UMP, Quadracarn, Creatine Select, Glutamine Select, Lean Out, 7-Keto MuscLean, Density, Mass Amino Acids, Ultra 40

Maximum: UMP, Quadracarn, Creatine Select, Glutamine Select, Lean Out, 7-Keto MuscLean, Density, Mass Amino Acids, Ultra 40, Muscle Synergy, Muscularity

General Health Supplements: Super Pak & EFA Gold

SPORTS PERFORMANCE (Male and Female)

 

CROSSFIT

Essential: Provosyn or (UMP or Muscle Provider), Glutamine Select

Advanced: Provosyn, Glutamine Select , Creatine Select

Comprehensive: Provosyn &/or UMP, Glutamine Select, Creatine Select, Up-Lift

Maximum: Provosyn &/or UMP, Glutamine Select, Creatine Select (or Muscle Synergy), Up-Lift, & Mass Maker Ultra (if muscular gains are the primary goal)

General Health Supplements: Super Pak & EFA Gold

ATHLETES WHO WISH TO IMPROVE PERFORMANCE IN AN ENDURANCE EVENT

Essential: Glutamine Select

Advanced: Glutamine Select , Up-Lift

Comprehensive: Glutamine Select, Up-Lift, Energy Reserve and Ultra 40

Maximum: Glutamine Select, Up-Lift, Energy Reserve, Ultra 40, ZMA 2000

General Health Supplements: Super Pak & EFA Gold

ATHLETES WHO WISH TO ATTAIN MAXIMUM SPEED AND STRENGTH

Essential: Creatine Select

Advanced: Creatine Select, Up-Lift

Comprehensive: Creatine Select, Up-Lift, Ultra 40 and Quadracarn

Maximum: Creatine Select, Up-Lift, Ultra 40, Quadracarn, Muscle Synergy

General Health Supplements: Super Pak & EFA Gold

TEENAGE ATHLETIC IMPROVEMENT

Essential: Mass Maker Ultra or UMP

Advanced: Mass Maker Ultra, UMP, Creatine Select

Comprehensive: Mass Maker Ultra, UMP, Creatine Select, Mass Amino Acids

Maximum: Mass Maker Ultra, UMP, Creatine Select, Mass Amino Acids, Muscle Synergy, ZMA 2000

MASTERS ATHLETE

Essential: UMP and Quadracarn

Advanced: UMP, Quadracarn, Creatine Select (or Muscle Synergy)

Comprehensive: UMP, Quadracarn, Creatine Select (or Muscle Synergy), Glutamine Select and Up-Lift

Maximum: UMP, Quadracarn, Creatine Select (or Muscle Synergy), Glutamine Select, Up-Lift, ZMA 2000

General Health Supplements: Super Pak & EFA Gold

Beverly International’s Blueprints for Success - Intermediate Gain Muscle and Lose Fat Nutrition and Training Plan for Men

Beverly International’s Blueprints for Success – Intermediate Gain Muscle and Lose Fat Nutrition and Training Plan for Men

Intermediate Nutrition Plan #1

No Nonsense Magazine Vol 23, #4

GOAL: Increase and harden lean muscle, minimize fat, increase energy levels, and improve overall health. Your goal is controlled fat loss while increasing lean muscle.

SUPPLEMENTS: The following supplement schedule is the best there is for the intermediate bodybuilding who wants to add 6-8lbs of muscle over the next 16 weeks.

Supplement Schedule

Super Pak w/ breakfast.

Mass Amino Acids Take 3 tablets with each meal and shake

Ultra 40 Liver Tablets Take 3 tablets with each meal and shake

Creatine Select Take 4 scoops per day for 5 days to load, then 1 scoop daily

Glutamine Select Mix 2 scoops in 16 oz water. Sip before or throughout training sessions.

Meals
Your nutrition goal will be to have 3 food meals and 1 or 2 protein shakes each day.

Breakfast
Basic Structure:
1 medium serving protein
1 or 2 servings complex or fibrous carbohydrate

Sample Meal: Omelet (6 egg whites + 2 whole eggs, 1oz cheese, vegetables), 1 cup oatmeal (you may add cinnamon, fruit and/or nuts – but no sugar)

Mid-Morning Snack
Protein Drink:
2 scoops UMP protein mixed in 12-16oz water - you may add up to 2 tbsp almond butter or whipping cream per shake (for weight gain mix in 16oz milk plus 2 tbsp whipping cream)

Lunch
Basic Structure:
1 large serving protein
2-3 servings vegetables
1 serving complex carbohydrate

Sample Meal: Large turkey burger or chicken breast, 2 cups broccoli or 1 can green beans, 1 medium sweet potato or 2/3 cup rice

Mid Afternoon Snack
Protein Drink: Same as mid-morning snack (or you may use Muscle Provider in place of UMP)

Dinner
Basic Structure:
1 large serving protein
2-3 servings vegetables
1 serving fat (dressing)

Sample Meal: 1 or 2 large chicken breasts or lean beef patties, 1-2 cups green beans, 2 cups salad vegetables; 2 tbsp vinegar & oil dressing

Weekly Cheat Meal
Choose one meal each week to eat whatever you want

 

Intermediate Training Program #1

PRIMARY GOAL: Complete development of all muscle groups

Split Routine-Train 2 days in a row, rest a day, then train 2 more days in a row:
One of the most effective training programs for the intermediate is weight training a total of 4 days each week, working each bodypart twice a week. Incorporating a heavier and lighter day doing the same movements will allow your body to use different training methods and shock it into muscular growth and recovery. Please keep personal records each workout to measure your success. Once you have successfully hit the rep goal, mark it in your book and increase the weight by 3-5% your next workout.

Your rest periods can vary from 60-180 seconds, but please do not let your total workout exceed 1 hour and 15 minutes. Your goal each 2-3 weeks should be to hit the top number of reps listed and then increase the weight by 3-5% the next time you do that workout.

For example: If you can start out with the Pulldowns at 95lbs and your upper rep goal is 15 reps: by week 2-3 you should hit the 15 reps and your following workout you should increase the weight to 100lbs, once you can get 100 for 15 reps you would once again increase the weight to 105 lbs.

In this program you’ll also use one of the oldest and most basic progression schemes:

Pyramid Training:
Add weight lower the reps each set

Amount
Set 1                                                                     12-15 reps with a very easy warm-up weight
Set 210 reps still pretty easy
Set 38 reps-use a weight you could get for 9 here but stop at 8
Set 44-6 reps-a max set. Once you reach 6 reps add weight to the final 3 sets.
Set 515-20 reps - reduce the weight to your starting poundage and go for max reps
Monday:
Calves, Legs (Heavy), Back (light), Biceps (Light)

Amount
Standing Calf Raises3x8-12
Squat1x12, 1x10, 1x8, 1x4-6, 1x15
Leg Extension1x15, 1x12, 1x10, 1x8, 1x20
Leg Curls1x15, 1x12, 1x10, 1x8, 1x20
Pulldowns(use varied grips) 3x12-15
Seated Cable Rows(use varied grips) 3x12-15
Preacher Curl (barbell or dumbbell)3x12-15
Concentration Curl3x12–15
Abdominal Crunch3x25–50
Tuesday:
Calves, Chest (heavy), Shoulders (light), Triceps (Heavy)

Amount
Seated Calf Raises3x20-30
Bench Press1x12, 1x10, 1x8, 1x6, 1x15
Incline Barbell Press1x10, 1x8, 1x6, 1x4, 1x15
Upright Rows3x10–12
Rear Lateral Raise3x10–12
Close Grip Bench Press1x12, 1x10, 1x8, and 1x20
Triceps Pressdown or Dip Machine1x15, 1x12, 1x10
Leg Raise3x20–30
Thursday:
Calves, Legs (Light), Back (Heavy), Biceps (Heavy)

Amount
Standing Calf Raise4x6-10
Deadlift1x10, 1x8, 1x6, 1x4, 1x15
Bent Over Row1x10, 1x8, 1x6, 1x4, 1x15
Lat Pulldown1x12, 1x10, 1x8
Barbell Curl1x12, 1x10, 1x8, 1x15
Reverse Curl1x10, 1x8, 1x12
Leg Press4x15-18
Stiff Leg Deadlift3x12-15
Abdominal Crunch3x30-50
Friday:
Calves, Chest (light), Shoulders (Heavy), Triceps (Light)

Amount
Seated Calf Raise3x20-30
Standing Front Press1x10, 1x8, 1x6, 1x4, 1x15
DB Press3x8-12
DB Incline Press3x10-12
Flat DB Flye3x10-12
Triceps Pushdown3x12-15
Lying Triceps Extension3x12-15
Lying Leg Raise3x20-30

Some Helpful Training Tips

• There are only three types of progression.

    1. Decrease the rest between sets.
    2. Increase the weight.
    3. Increase the number of reps with the same weight.

• Progression in any one of these three areas keeps you moving forward and producing results. This workout focuses on weight and rep progression.

• It’s essential to keep a training journal to monitor your progression.

• Rest 2-3 minutes between sets on compound exercises.

• Rest 60-90 seconds on isolation exercises.

• For any listed rep range, you should use a weight that allows you to get the prescribed number of reps in perfect form. If you can’t get the minimum number of reps, reduce the weight. If you can perform more than the maximum reps listed, add weight on that exercise your next workout.

• If there are any listed exercises that you cannot perform because of an injury or physical limitation, substitute a similar exercise for that muscle group that you can perform.

• Try your best not to miss a scheduled training day, but if it’s unavoidable don’t skip it. Simply perform the scheduled day on the next day you’re able to train.

• It does not matter what time of day you train.

 
• It’s not necessary to eat before you train, but it is necessary to consume sufficient amino acids if training on an empty stomach. Consuming Beverly’s hybrid training formula Up-Lift, Glutamine Select, Density or Muscle Mass before and during training is more effective at that moment for muscular gain and strength than whole food. It also accelerates fat loss. Keep in mind that food takes hours to digest while Up-Lift, Density, Muscle Mass and Glutamine Select do not require digestion and are absorbed immediately.

• Don’t do too much cardio. Your workout and nutrition plan will help you to achieve measurable fat loss while adding muscle.

My First Top 5 Pro Finish

My First Top 5 Pro Finish

At a Glance: Ken Blunkosky

Age: 45

Occupation: IFPA and OCB Pro Bodybuilder, OCB Judge, ACE certified personal trainer, Associates of Science in Nursing, Certified Massage Therapist, and owner of Diamond Athletic Club in Pittsburgh, PA

Family: Married to my amazing wife Beth, daughter, Madison. We are a faith and fitness-based family.

Current Residence: Export, PA

Years training: 25 years

Height: 5’9”

Weight: 175 (Off Season), 171 (Contest)

Favorite Bodybuilding Meal: 1 cup oatmeal, 1/4 cup walnuts, 1 tsp flax meal, cinnamon, 2 scoops UMP Graham Cracker!!

Favorite supplements: I can’t pick just 1 or 2 products; UMP, all the flavors are awesome! All through my contest prep, I enjoyed making mine a little thicker and eating it like a pudding. Post-workout I have 2 scoops of chocolate or vanilla Muscle Provider, or sometimes one scoop of each. I always have 2 scoops of Glutamine Select during my workout and another 2 scoops 1 or more times throughout the day to help get me past those cravings. 16 tabs of Muscle Synergy (8 a.m., 8 pre-workout) had me feeling pumped all day. Ultra 40, Mass Amino Acids, Quadracarn…I can’t say enough about the results I see and feel with all the Beverly products I take.

What would you recommend to someone who has never used Beverly supplements before?  First and foremost, I would emphasize the quality of Beverly International products. And not only “they are what they say they are,” but through numerous emails and phone calls, I felt like they were genuine, they answered all my questions, and gave some recommendations…they made me feel like I was family.

Music: K-Love plays 24/7 at our gym, but while I’m working out, it’s usually Toby Mac, Mercy Me, Mandisa, or FLAME in the headphones.

Most Inspiring Book: I Am by Joel Osteen

Words to live by: “Fear is a liar” Zach Williams; “I will fight” Steven Furtick

 

I've been training for 25  years, and competing for twenty. My first ever competition was in 1998, and then I did a couple more here and there over the next couple years. I bought a gym in 2003 and took time off from competing, but continued to train. In 2009 I got back in the game. I competed in a natural show and ended up winning the novice class, bantamweight class and the overall and earned my IFPA pro card. Since then I’ve competed in numerous drug-free pro shows. My goal was always to be better than I was at my previous show. Although my condition was improved show after show, I still did not crack the top 5 in a pro show.

In January 2018, I decided to  compete in, what I thought would be my last show. I trained like it was my last…4 am fasted cardio, increased intensity every workout, near perfect diet, but something just wasn’t right. I turned to the internet for answers (cause we all know, if it’s on the internet, then it’s got to be true). That just shows my desperation. I’m the guy who is skeptical of just about anything published on the web.

However, in this case, I believe divine intervention may have been involved and lead me to Beverly International. I searched for “supplements”, “best supplements for competitive bodybuilding”, “best supplement brands”, etc. The results lead me to many different supplement company websites, but in my side bar, Beverly International products kept appearing… UMP, Muscle Provider, Mass Amino Acids, Ultra 40. I figured someone (the man upstairs) was trying to tell me to look into this company. I did some more research, then took a leap of faith and ordered that day. (The funny thing about that is I’m one of those people who puts items in my cart and they are still there 3-4 weeks later, it’s a running joke in our family.)

As I was browsing through the Beverly International website, I clicked on the BevSolutions link. The information here is priceless! I incorporated the “Bodybuilding Pre-Contest Dieting Program up to 185” and went all in with the supplement recommendations (UMP, Muscle Provider, Ultra 40, Mass Amino Acids, Glutamine Select, Lean Out, 7-Keto MuscLean, Quadracarn, Density, Muscularity, Creatine Select, Muscle Synergy).

 

I really didn’t know what to expect, or what results I could achieve in such a short period of time. Within the first week, I felt fuller, thicker and leaner, with more energy and endurance. I couldn’t believe the transformation that was taking place. In as little as 3 weeks, I knew that I was going to show up with my best physique ever! At 8 weeks out I emailed Beverly International and explained exactly what I was taking and asked for any suggestions as to what I should take coming down the home stretch. Almost immediately I received a reply with a couple of suggestions that I implemented and never looked back (or better).

I went into the competition in the best shape of my life and was honored to place 5th in the best pro class that I have ever been a part of. This was “supposed” to be my last show, but with the results that I achieved with Beverly International, it’s only the beginning! Every finish line is the beginning of a new race!

My Daily Nutrition Plan

 

Post AM Cardio: 1 scoop Muscle Provider in water

Meal 1: 5oz lean ground turkey, 6 egg whites, 1/2 grapefruit

Meal 2: 6oz chicken, 4 cups salad with tomato, carrot, and cucumber, 3 tbsp Newman’s oil and vinegar dressing

Meal 3 (post-workout shake): either 2 scoops UMP in water, 2 scoops Muscle Provider in water, or 1 scoop each Muscle Provider and Provosyn in water

Meal 4: 5oz chicken, 2 cups salad, 1 tbsp apple cider vinegar and 1 tbsp olive oil

Meal 5: 5oz chicken, 1 cup broccoli or green beans

Meal 6 (Protein Pudding): 2 scoops UMP stirred into about 6oz water (every flavor is amazing!)

Carb Load Meal (Monday and Thursday, in place of meal 6): 1 cup oatmeal (precooked), 8oz sweet potato, 4oz banana, 1 cup broccoli or green beans, 1 tbsp almond butter (to prolong the positive effects of the carb-up meal and stabilize my blood sugar through the night).

My Daily Supplement Plan

Throughout the years I have used many different brands of supplements. I took advice from others who I believed knew the answers to my problems. I did this for all the pro shows I competed in and all produced the same result…minimal change. It was the definition of insanity… doing the same thing over and over again expecting different results.

Going into my last show (so I thought) I decided that I wasn’t going to
listen to anyone else but myself. I began with the same supplements, but changed my workouts and diet to pre contest mode. I started out feeling good, then I just hit a brick wall. That was when I decided that I needed to change the supplements. I did the research, figured out the best supplement plan for me (Beverly International makes this process seamless). I only wish that I would have found Beverly International
when I started my bodybuilding career. The BevSolutions section on their website makes sense of it all, nutrition, supplements and training. You can’t go wrong, but even when you are in doubt, they are just a phone call or email away.

My results were far greater than I had ever imagined. I stepped on stage in the best shape of my life. And now I can only imagine what the results will be with a full 16-week prep with Beverly International supplements. Thanks to Beverly international, the finish line is just the beginning of a new race and retirement is nowhere in my near future!

Beverly breaks down their competition supplement plan into four levels – Essential, Advanced, Comprehensive, and Maximum. If a competitor had enough time before his contest he might start at the Essential level and add the next levels of supplements progressively as the show approached. For example, if you had 16 weeks to the contest you might start at the Essential level for four weeks, then add the Advanced level supplements, with eight weeks to go add the Comprehensive level supps, and finally add in the Maximum level supps for the final 4 weeks.

Personally, I went straight to the Maximum plan. I was competing in what I thought would be my final Pro show and wanted to be at my absolute best. Here is the complete supplement regimen that I followed leading into my first ever top 5 pro placing.

 

Essential: To maintain and gain muscle while dieting: UMP, Quadracarn, Creatine Select, and Glutamine Select.

• Ultimate Muscle Protein – As part of my daily meal nutrition plan
• Quadracarn – 3 tablets, three times daily (morning, pre workout, and evening)

• Creatine Select –1 scoop in the AM and 1 scoop preworkout
• Glutamine Select – 2 scoops mixed in 8-16 oz. water and sipped during training

Advanced: Lean Out and 7-Keto MuscLean took my fat loss to the next level, while Density ensured that I was completing the amino acid profile for all the foods I was eating.

• Lean Out – 2 with every meal

• 7-Keto MuscLean – 3 capsules, 2x daily morning and early afternoon

• Density – 2-3 with each meal

Comprehensive: Mass Amino Acids and Ultra 40 Liver tabs to preserve and gain muscle on a fat loss diet.

• Mass Aminos – 3 with each meal

• Ultra 40 – 3 with each meal

Maximum: The final step in achieving my best ever competition body was to add Muscularity and Muscle Synergy.

• Muscularity – 2-3 with each meal

• Muscle Synergy – 8 tablets 2x daily; on training days, make sure one dose is taken prior to your workout.

Ken Blunkosky’s Off Season and Pre Contest Training Programs

I started to use Beverly’s Pre-Contest Training manual as a guide in early 2018. I have made some adjustments along the way (more sets, lower reps, heavier weights). My workouts last from 45 to 90 minutes. Here’s an example of my training:

 

Off Season Training Schedule
One body part per day. On major exercises I do 5 sets of 5 reps heavy, and then repeat the same exercise with lighter weights for 3 sets of 10 reps to maximize my pump.

Monday: ChestSetsReps
Bench Press55
Bench Press (pump)310
Incline Press48-10
Decline Press48-10
Pec Deck (or Cables)412-15
Tuesday: BackSetsReps
Pullups510
Deadlift55
Deadlift310
Bent Row48-10
Lat Pulldown55
Lat Pulldown310
Wednesday: LegsSetsReps
Leg Extension312-15
Squat55
Squat310
Walking Lunge310
Leg Curl48-10
Standing Leg Curl48-10
Thursday: ShouldersSetsReps
1-Arm Lateral Raise48-10
Front Cable Raise48-10
Bent Lateral48-10
Press55
Press310
Friday: ArmsSetsReps
BB Curl55
BB Curl310
Incline Curl315
Preacher Curl48-10
Triceps Pushdowns55
Triceps Pushdowns310
DB Kickback315
1-Arm DB Extension48-10

Pre Contest Training Schedule
3 days on, 1 day off, 2 days on, 1 day off. I go as heavy as I can to get the reps while keeping good form. I limit my rest between sets to the minimum required.

Here’s an example of my training: Day 4: Rest, Day 7: Rest

Day 1: Chest, Shoulders, Triceps, CalvesSetsReps
Incline DB Press512
Seated Calf Raise610
Incline DB Flye410
Military or DB Press58-10
Lateral Raise415
Weighted Triceps Dips415
Close Grip Incline Press410
Calf Raise425
Day 2: Back, Traps, Rear Delts, Biceps, AbsSetsReps
Triangle Bar Pullups315
Behind the Head Pullups312
Curl Grip Pulldown48
Bent DB Lateral410
Reverse Curl410
1-Arm Preacher Curl412
Hanging Leg Raise420
Hyperextension315
Day 3: LegsSetsReps
Leg Extension420
Squat510
Leg Press*210+
Leg Curl410
Seated Leg Curl410
Single Leg Deadlift310

*On Leg Presses I start with one plate on each side, do 10, add a plate to each side, do 10… keep adding until I can’t get 10 reps. That completes one set. I rest two minutes and start over at one plate per side.

Day 5: Shoulders, Chest, CalvesSetsReps
Shoulder Press512
Pec Deck512
Seated Lateral Raise410
Cable Crossover320
DB Round the World316
Flat DB Press412
Cable Extension w/Rope415
Triceps Pushdown415
Stair Calf Raises*13

*Start at the bottom of a set of stairs. Step up to the 1st step and do one calf raise, go up a step and do 2-3, add 1 or 2 reps on each step up until you reach the top. On the top step do 10 reps with toes straight ahead, step down and do 10 reps with toes pointed outward, step down and do 10 reps with toes pointed in, then step down and do 9 reps with toes pointed forward, and so on all the way back down.

Day 6: Back, Traps, Rear Delts, Biceps, AbsSetsReps
Deadlift58
Incline DB Row410
Bent Row48
Reverse Pec Deck410
Hammer Curl410
Drag Curl58
Preacher Curls48-10
V-Ups (for abs)520
Weighted Hyperextension310
Weighted Plank360 sec

Cardio

 

I typically do 30 minutes fasted cardio 3-4 days/week, usually treadmill with an incline of 15 and average speed of 3.2 (start slow and work the speed up as tolerated, because the idea is to NOT hold on). I occasionally would slow the speed to 2.7 and walk backwards for 60-90 second intervals. I am a firm believer in heart rate-based training, so this was the best form of cardio for me to regulate my heart rate (speed up and/or slow down).

 

Posing

The key here is practice, practice, practice! I suggest that you practice your mandatory poses at least once/week starting the day you decide to enter a competition. At about 8 weeks out, I usually start holding each pose for 2-3 sets of 10 to 15 seconds, 3 days/week. Then each week I add 5 seconds to each pose and do 3-4 sets. I have even used posing in place of my morning cardio. Posing can make you or break you. I have seen many “backstage winners” place lower than someone who didn’t look as good but knew how to present their physique through posing.

Conclusion

The best advice I can give to anyone who wants to compete is to trust and believe in the process and more importantly, yourself! You will find that everyone has “the answer”, they all have their opinions, but you can’t worry about them or what you see on social media. So, if you need a push, find one person who has been there/done that and has the credentials to guide you on this amazing journey. There’s no doubt that a good, reliable training partner is beneficial, but you’re the only one who can hold yourself accountable; dedication is doing the things you don’t want to do, when you don’t want to do them. Remember that the only one who can tell you that you can’t is you, and you don’t have to listen.

A strong support system goes a long way. These are the ones who build you up and give you that reassurance when you need it the most (when you’re carb depleted!). I can’t thank my wife and daughter enough for all their love and support. And I also want to give a huge shout out to Chuck and the rest of my Diamond Athletic Club family in Pittsburgh, PA.

I’m blessed, and I thank God every day for everything that happens to me. It’s a blessing to be able to do what I love to do.

Male Muscular Weight Gain Level 3

Male Muscular Weight Gain Level 3

GOAL: The goal of this program is to attain the maximum amount of muscle and strength gain with minimum fat accumulation.

STRATEGY: This is a 12-week program that alternates gaining and hardening phases in a specific pattern.

The “Gain” cycle includes six meals PLUS a pre and post workout recovery drink. During the “Gain” cycle your weight should increase one-half to two pounds per week.

The “Hardening” cycle consists of five or six meals daily and is designed to solidify the gains you made during the “Gain” cycle.

Schedule:

Weeks   1-4       4-Week Gaining Phase

Week     5          1-Week Hardening Phase

Weeks 6-8         3-Week Gaining Phase

Week     9          1-Week Hardening Phase

Weeks 10-11     2-Week Gaining Phase

Week     12        1-Week Hardening Phase

 

You have to take a disciplined approach and consistently eat the right combination of nutrients during the Gaining Phase to ensure that you add quality muscle.

Protein

Protein will account for approximately forty percent of your nutritional intake.

Best sources of protein for building quality muscle during the gaining phases are: lean beef, whole eggs, cottage cheese, chicken, turkey, lean pork, fish, and egg whites. The best protein supplements are UMP and Muscle Provider.

During the hardening phases you should eat primarily egg whites, chicken breast, turkey breast, and UMP and Muscle Provider.

Mass amino acid tablets and Ultra 40 liver extract 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 will make up thirty-forty percent of your nutritional intake. The leaner you already are, the higher your complex carbs can be.

Best sources of carbohydrate for the gaining phases are oatmeal, rice, baked or boiled potatoes, sweet potatoes, yams, and all variations of beans. You can occasionally include peas, corn and whole grain products in moderation. Fruits that qualify as complex carbs for the gaining phase are apples, pears, and pineapple.

During the hardening phases you should stick to oatmeal, brown rice, sweet potatoes, and beans for your complex carbohydrate sources.

Low Carb Vegetables and Fruit

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. (You can add a small amount of low carb fruit to any of your protein shakes while on this program.)

Fats

Dietary fats should make up twenty-thirty percent of your caloric intake. Best sources are olive oil, coconut oil, flax oil, sunflower oil, safflower oil, almond butter, almonds, walnuts, and heavy cream. During the hardening phases you should reduce saturated fats and take an essential fatty acid supplement like Beverly’s EFA Gold or a fish oil supplement.

Free Foods

You can eat all of the following as much as you like during the gaining and hardening phases: Sugar free gum, Crystal Light, diet soda, coffee, tea, sugar-free Jell-O, Splenda, Equal, seasonings, mustard, vinegar, hot sauce, salt and pepper.

Free Meals

Remember that this program is designed to add maximum muscular size while minimizing fat accumulation so it’s not a time to eat whatever you want, whenever you want it, but planned free meals at specific intervals can be beneficial – mentally, metabolically, and physically. Plan to have one free meal on the last day of the final week of each of your “Gaining Cycles”, i.e. week 4, week 8, and week 11.

A free meal lasts sixty minutes and consists of whatever you’d like to eat in that amount of time.

Beverages

Make sure that you drink plenty of water. Everyone should drink at least 64 ounces each day. This is important to improve your health, help you to gain muscular weight (muscles are nearly seventy percent water by volume), and help flush out harmful toxins (and fat).

Other acceptable beverages are unsweetened tea and coffee, as well as diet drinks like Crystal Light and diet sodas.

If you gain fat fairly easily limit the amount of milk you drink. If you are a hard gainer, and eat just about anything without adding fat then you might try mixing your UMP protein shakes with milk.

Regular fruit juice is another area you must be careful about. Both milk and juice have large amounts of naturally occurring sugar; and although they may be good foods, they may also result in fat accumulation.

Portion Size

Remember you can adjust portions or add or decrease a meal as needed to average a one-half to two pound weight increase each week.

Lifestyle Hints to Maximize Your Off-Season Bodybuilding / Strength Program

  1. Remain calm throughout the day. If you spend too much nervous energy stressing and worrying you will compromise your muscular gains.
  2. Try to live a regulated life. Train, eat, and go to bed at the same times each day whenever possible.
  3. Strive to progressively increase your workout weights over the course of each gaining cycle. During the hardening cycle you should focus on form and muscular contraction on each exercise rather than the weight you use.
  4. Have a positive and productive attitude. Read a positive quote of the day, self-help or spiritual literature at a specific time each day. (Sound mind in a sound body principle.)
  5. Never miss meals or workouts unless it is an emergency. Regularity is the key to setting your body into a fixed pattern of muscular growth.

 

MAXIMUM MUSCULAR WEIGHT GAIN PROGRAM - MALE

Gaining Phase (Weeks 1, 2, 3, 4, 6, 7, 8, 10, 11)

ESSENTIAL SUPPLEMENTS for the Gaining Phase

Super Pak – with meal #1

Creatine Select - Load with 4 scoops per day for 5 days, then 1-2 scoops daily

Mass Aminos – 4 with each meal

Ultra 40 – 4 with each meal

1-2 Multiple Enzyme Complex with meals #1, 3, and 5.

 

ADVANCED (Add one or more of the following):

Quadracarn – 3 tablets, 3 times daily

Muscle Synergy - 8 tablets twice daily or 1 scoop Muscle Synergy powder twice daily

Glutamine Select – 2 scoops before, during, or after training

ZMA 2000 – 3 at bedtime on empty stomach

 

Meal #1

3 whole eggs

5oz lean beef or 1 cup cottage cheese

¾ cup oatmeal

Option B: 4 egg omelet with 2oz cheese, 2 slices whole-grain toast with almond butter, 1 apple.

 

Meal #2

Protein Drink: 2 scoops UMP, 2 tbsp healthy fat source (olive oil, flax oil, almond butter) or heavy cream. – Optional: 1 serving low carb fruit.

Option B: 1 can tuna (water packed), 1 cup cottage cheese and ½ cup pineapple (unsweetened).

 

Meal #3

8oz chicken breast (or other lean protein source),

1 cup cooked brown rice (or other complex carbohydrate source).

Optional: 1 or 2 servings of low carb fruit or vegetables.

Option B: 6oz roast beef, 1 or 2oz Swiss cheese, 2 slices rye bread, 1 apple, salad.

 

Meal #4

1 can tuna or 6oz turkey breast

½ cup cottage cheese

½ cup pineapple (unsweetened) or 1/2 cantaloupe

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

 

Meal #5:

10oz steak, pork loin, chicken, turkey or fish

8-10oz baked potato or sweet potato

1-2 cups low carb vegetables or salad.

 

Meal #6: Protein pudding – mix 2 scoops UMP in a bowl with just enough water to make a pudding texture. Add one tablespoon of almond butter, walnuts, or heavy cream.

Option B: 6 egg whites, 3oz chicken breast, one serving low carbohydrate vegetable or fruit

 

Training Days Only

30 Minutes before training: 2 scoops Mass Maker Ultra  mixed in 8oz water

Immediately after training:  2 scoops Mass Maker Ultra  mixed in 8oz water (Eat your next meal about 60 minutes after your Mass Maker shake. You may also add 1 scoop Muscle Provider to your post training shake.

 

HARDENING PHASE NUTRITIONAL PROGRAM

(weeks 5, 9, and 12)

ESSENTIAL SUPPLEMENTS for the Hardening Phase

Super Pak – with meal #1

Lean Out - 2 capsules with each meal or shake

Density - 3 tablets per meal

Ultra 40 – 4 with each meal

 

ADVANCED

Muscle Mass BCAAS - take five Muscle Mass tablets at the start of your workout, five at about the half-way point in your workout, and five more at the end of your workout.

Mass Aminos – 4 tablets with each meal (Mass is still valuable during the Hardening Phase, but not essential).

Glutamine Select 2 scoops in 16oz water, sip before or throughout training sessions

 

Optional                                

Up-Lift - Beverly’s hybrid training formula would be very beneficial to keep up your “training drive” while consuming fewer calories during the “hardening phase”. Take 2 scoops before training and 1 scoop half way through your training session.

Do not take the Mass Maker Ultra pre and post workout shakes during the Hardening Phase.

 

Hardening Phases Meal #1:

1 whole egg, 5 additional egg whites

5oz chicken breast or turkey breast

½ cup oatmeal; 3 EFA Gold capsules

 

Meal #2:

Protein Drink - 2 scoops UMP, 1 tbsp healthy fat source (olive oil, flax oil, almond butter) or heavy cream

Option B: one can tuna (water packed), one carrot, one tomato.

 

Meal #3:

8oz chicken breast (or other lean protein source)

½ cup cooked brown rice (or other complex carbohydrate source).

Optional: add one or two servings of low carb vegetables.

 

Meal #4:

6oz tuna (water packed) or 6oz turkey breast

1 or 2 servings of low carb vegetables or ½ cantaloupe

Option B: Protein Drink with 2 scoops Muscle Provider or UMP mixed in 16 ounces water.

 

Meal #5:

10oz chicken breast, turkey or fish

1-2 cups low carb vegetables or salad; 3 EFA Gold capsules.

 

Meal #6: Protein pudding – mix 2 scoops UMP in a bowl with just enough water to make a pudding texture.

Option B: 6 egg whites, 3oz chicken breast, one serving low carbohydrate vegetable

Male Muscular Weight Gain Level 2

Male Muscular Weight Gain Level 2

This plan is for the intermediate or advanced bodybuilder who wants gains in muscle mass and muscularity.

MASTER SUPPLEMENT PROGRAM FOR GROWTH AND MUSCULARITY

Super Pak –with meal #1

Creatine Select - Load with 4 scoops per day for 5 days, then 1-2 scoops daily

Mass Aminos – 4 with each meal

Ultra 40 – 4 with each meal

 

OPTIONAL (Add one or more of the following):

Quadracarn – 3 tablets, 3 times daily (if you are 35 or over)

Muscle Synergy - 8 tablets twice daily or 1 scoop Muscle Synergy powder twice daily

Glutamine Select – 2 scoops before, during, or after training

ZMA 2000 – 3 at bedtime on empty stomach

Meal #1

2 whole eggs + 4 egg whites

6oz lean beef

1 cup oatmeal before cooking (optional: add cinnamon, raisins and a banana)

I know a lot of you have trouble eating a lot in the morning so here are two options:

Drink Option: 2 scoops Ultimate Muscle Protein + 2 scoops cottage cheese (use the Ultimate Muscle Protein scoop) mixed with 2 tbsp heavy cream and 12oz water

Alternate Meal Option: 4 (whole) egg omelet with 2oz cheese, ½ grapefruit or ½ cantaloupe, 1 cup oatmeal

 

Meal #2

1-2 scoops Ultimate Muscle Protein + 2-scoops Mass Maker Ultra*

 

Meal #3

8oz chicken (before cooking) or other meat listed above

8oz sweet potato, potato, or 1 cup cooked rice

2 cups vegetables or 1-piece fruit (apple, orange, cantaloupe, nectarine, peach, a cup of berries)

or

8-12oz roast beef, chicken or tuna made into 2 sandwiches with 4 slices whole grain or rye bread, 1-piece fruit

 

Meal #4

1-2 scoops Ultimate Muscle Protein + 2 scoops Mass Maker Ultra*

 

Meal #5

10-12oz sirloin steak (lean) or other meat

8oz sweet potato or baked potato

2 cups vegetables / salad / or fruit

 

Meal #6

3 scoops Ultimate Muscle Protein, 3 tbsp Heavy Whipping Cream, 18-20oz water*

OR: 9oz sirloin strip steak (lean) or 10oz chicken + 2 cups vegetables - no potatoes or other starchy vegetables.

 

*If you find you are gaining less than ½ lb. per week mix the above in 16oz milk.

Male Maximum Fat Loss Level 4

Male Maximum Fat Loss Level 4

This is a strict pre contest plan (final 2-3 weeks) for the competing bodybuilder.

 

DAILY SUPPLEMENT SCHEDULE

 

ESSENTIAL

UMP (and/or Muscle Provider) as a meal replacement

Quadracarn 3 tablets three times daily

Super Pak w/ breakfast

Lean Out 2 capsules with each meal or shake

7-Keto MuscLean 3 capsules twice daily – morning and mid afternoon

 

ADVANCED – for advanced fat loss and muscle retention add:

Density or Mass Aminos 3 tablets with each meal or shake

Muscularity  3 capsules with each meal or shake

Ultra 40  4 tablets with each meal or shake

COMPREHENSIVE – to retain and build muscle while on a maximum fat loss diet

Creatine Select load with 4 scoops per day for 5 days, then 1-2 scoops daily

Muscle Synergy 8 tablets or 1 scoop twice daily

Glutamine Select 2 scoops in 16oz water, sip before or throughout training sessions

EFA Gold 3 with Meals #1 and #5

 

FOR ACCELERATED FAT LOSS:

Energy Reserve  2 tablets with breakfast, 2 pre-workout, 2 post workout, and 2 before bed

Optional Pre-Workout - Up-Lift –  2 scoops before training for pump, focus, utilization of stored fat for energy, and increased strength

 

Meal #1

5oz lean beef or turkey

6 egg whites

½ grapefruit

 

Meal #2

Protein Drink: 2 scoops UMP, water

Or 6oz tuna; 3 egg whites; 1 tomato

 

Meal #3

6oz chicken (weighed prior to cooking)

4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.)

2 tbsp cider vinegar and 1 tbsp olive oil for a dressing

 

Meal #4

Protein Drink: 2 scoops UMP or Muscle Provider, water

Or 6oz can tuna; 3 egg whites; 1 tomato

 

Meal #5

6oz lean meat (chicken, turkey, fish, 96% or leaner beef, etc.)

1½ cups vegetables

 

Monday and Thursday: In place of your 5th meal: 1 cup oatmeal (precooked) or cooked rice, 8oz sweet potato, 4oz banana, 1 cup vegetables, 1 tbsp butter, almond butter or oil

Male Maximum Fat Loss Level 2

Male Maximum Fat Loss Level 2

This program contains a few more carbs than the Level 1 program. It works well at the starting point to a pre-competition diet. You should be in decent shape if you choose to follow this program.

 

DAILY SUPPLEMENT SCHEDULE

 

ESSENTIAL

UMP (and/or Muscle Provider) as a meal replacement

Quadracarn 3 tablets three times daily

Super Pak w/ breakfast

Lean Out 2 capsules with each meal or shake

 

ADVANCED – for advanced fat loss and muscle retention add:

7-Keto MuscLean 3 capsules twice daily – morning and mid afternoon

Density or Mass Aminos 3 tablets with each meal or shake

UMP (and/or Muscle Provider) as a meal replacement

Quadracarn 3 tablets three times daily

Super Pak w/ breakfast

Lean Out 2 capsules with each meal or shake

 

ADVANCED – for advanced fat loss and muscle retention add:

7-Keto MuscLean 3 capsules twice daily – morning and mid afternoon

Density or Mass Aminos 3 tablets with each meal or shake

 

COMPREHENSIVE – to retain and build muscle while on a maximum fat loss diet

Muscularity  3 capsules with each meal or shake

Ultra 40  3 tablets with each meal or shake

Creatine Select load with 4 scoops per day for 5 days, then 1-2 scoops daily

Glutamine Select 2 scoops in 16oz water, sip before or throughout training sessions

 

Optional Pre-Workout - Up-Lift –  2 scoops before training for pump, focus, utilization of stored fat for energy, and increased strength.

 

Meal #1
5oz turkey breast

6-8 egg whites

½ cup oatmeal

 

Meal #2

Protein Drink: 2 scoops UMP, or 2 scoops Muscle Provider, 16oz water

 

Meal #3

10oz chicken or turkey breast (weighed prior to cooking)

6oz sweet potato (before cooking)

1 cup vegetables

 

Meal #4

Option A: Protein Drink: 2 scoops UMP, or 2 scoops Muscle Provider, 16oz water

Option B: 6oz can tuna ; 3 egg whites; 1 tomato

 

Meal #5

10 ounces 96% lean beef

2 cups vegetables

 

Meal #6

12oz fish or chicken breast; 2 cups spinach or salad

 

Meal #7:

6oz chicken or turkey breast; 6 egg whites; 1 cup omelet vegetables

 

 

Monday and Thursday: In place of meal 7: 1½ cups oatmeal (precooked) or cooked rice, 10oz sweet potato, large banana, 1 cup vegetables, 1 tbsp butter, almond butter or oil at the end of the day.

 

Male Maximum Fat Loss Level 3

Male Maximum Fat Loss Level 3

This plan is for the upper intermediate or advanced bodybuilder who wants to lose fat rapidly.

 

DAILY SUPPLEMENT SCHEDULE

 

ESSENTIAL

UMP (and/or Muscle Provider) as a meal replacement

Quadracarn 3 tablets three times daily

Super Pak w/ breakfast

Lean Out 2 capsules with each meal or shake

7-Keto MuscLean 3 capsules twice daily – morning and mid afternoon

 

ADVANCED – for advanced fat loss and muscle retention add:

Density or Mass Aminos 3 tablets with each meal or shake

Muscularity  3 capsules with each meal or shake

Ultra 40  4 tablets with each meal or shake

COMPREHENSIVE – to retain and build muscle while on a maximum fat loss diet

Muscle Synergy 8 tablets or 1 scoop twice daily

Glutamine Select 2 scoops in 16oz water, sip before or throughout training sessions

EFA Gold 3 with Meals #1 and #5.

 

FOR ACCELERATED FAT LOSS:

Energy Reserve  2 tablets with breakfast, 2 pre-workout, 2 post workout, and 2 before bed

 

Optional Pre-Workout - Up-Lift –  2 scoops before training for pump, focus, utilization of stored fat for energy, and increased strength

 

Meal #1

5oz lean beef or turkey

6 egg whites, 1 whole egg

1/2 grapefruit

 

Meal #2

Protein Drink: 2 scoops UMP, 1 tbsp healthy fat or heavy cream, 4 strawberries (optional), 16oz water

5oz tuna or 5oz chicken; 3 egg whites, 1 whole egg; 1 tomato

 

Meal #3

8oz chicken (weighed prior to cooking)

4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.)

2 tbsp cider vinegar and 1 tbsp olive oil (or other vegetable oil) for a dressing

 

Meal #4

Protein Drink: 2 scoops UMP or Muscle Provider, 12oz water

Or package of tuna; 3 egg whites, 1 whole egg; 1 tomato

 

Meal #5

8oz lean meat (chicken, turkey, fish or 93% lean beef, etc.)

2 cups vegetables

 

Monday and Thursday: Add a 6th meal: 1½  cups oatmeal (precooked) or cooked rice, 10oz sweet potato, 6oz banana, 1 cup vegetables, 1 tbsp butter, almond butter or oil at the end of the day

Male Gain Muscle Lose Fat Level 5

Male Gain Muscle Lose Fat Level 5

This plan is for an advanced bodybuilder who weighs over 200 in decent shape wants to add muscle while losing fat.

 

SUPPLEMENT SCHEDULE

Super Pak w/ breakfast.

Mass Aminos 4 tablets with each meal or shake

Ultra 40 4 tablets with each meal or shake

Glutamine Select Mix 2 scoops in 16oz water. Sip before or throughout training sessions.

 

Optional Supplements for the Gain Muscle and Lose Fat program:

Creatine Select will help you keep your strength up and train harder. Take 1 scoop with each meal or shake for the first 5 days, then 2 scoops daily on training days, and 1 scoop on non-training days.

Muscle Synergy – if you want to continue to add muscle, get a great pump every workout – then Muscle Synergy is for you. Take eight tablets twice a day or 1scoop twice a day.

Density – take 5 Density before training, and 3 Density with each meal

Up-Lift – take 2 scoops before training for pump, focus, and increased strength.

If you have any questions about our other supplements be sure to call us at 1-800-781-3475.

Meal #1

2 whole eggs + 4 egg whites, 8oz lean meat

1/2 cup oatmeal - before cooking

 

Meal #2

Protein Drink: 2 Scoops UMP (Ultimate Muscle Protein), 4 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.

Whole food option: 10oz lean beef, 1 apple or other fruit from “Master Food List”.

 

Meal #3

10oz lean meat

6oz sweet potato or 2/3 cup cooked brown rice

2 cups vegetables (broccoli, etc.) or salad with 2 tbsp vinegar and oil dressing

 

Meal #4

(same as meal #2)

 

Meal #5

10oz lean meat

½ cup rice

2 cups vegetables

Salad with 2 tbsp vinegar and oil dressing

 

Meal #6

Protein Shake or Pudding: 2 Scoops UMP (Ultimate Muscle Protein), 2 tbsp healthy fat (almond butter, flax oil, olive oil) or 2 tbsp heavy whipping cream, add enough water (about ¼ cup per scoop of protein) to make shake or pudding the consistency you desire.

 

Male Gain Muscle Lose Fat Level 4

Male Gain Muscle Lose Fat Level 4

This is a great plan for the fairly serious bodybuilder who wants to add muscle while reducing bodyfat.

 

SUPPLEMENT SCHEDULE

Super Pak w/ breakfast.

Mass Aminos 4 tablets with each meal or shake

Ultra 40 4 tablets per meal or shake

Glutamine Select Mix 2 scoops in 16oz water. Sip before or throughout training sessions.

Optional Supplements for the Gain Muscle and Lose Fat program:

Creatine Select will help you keep your strength up and train harder. It is a “best buy” when you compare benefit to price. Take 1 scoops with each meal or shake for the first 5 days, then 2 scoops daily on training days, and 1 scoop on non-training days.

Muscle Synergy – if you want to continue to add muscle, get a great pump every workout, and can afford it – then Muscle Synergy is for you. You have to take enough though, eight tablets or 1 scoop twice a day. Muscle Synergy is one of our very best supplements, we just don’t always recommend it to everyone because of the expense.

Up-Lift – take 2 scoops before training for pump, focus, and increased strength.

 

Meal #1

2 whole eggs + 4 egg whites

5oz lean meat

1/2 cup oatmeal - before cooking

Meal #2

Protein Drink: 2 Scoops UMP (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.

Whole food option: 8oz lean beef, 1 apple or other fruit from “Master Food List”.

Meal #3

8oz lean meat

6oz sweet potato or 2/3 cup cooked brown rice

2 cups vegetables (broccoli, etc.) or salad with 2 tbsp vinegar and oil dressing

Meal #4

(same as meal #2)

Meal #5

10oz lean meat

2 cups vegetables

salad with 2 tbsp vinegar and oil dressing

 

Optional Post Workout Shake: if you are less than 10% bodyfat (you can see your abs pretty clearly), you can add a post workout shake of 2 scoops Mass Maker Ultra plus 1 scoop of Muscle Provider for rapid gains in strength and mass.

 

Male Gain Muscle Lose Fat Level 3

Male Gain Muscle Lose Fat Level 3

This is a great plan for the fairly serious bodybuilder who wants to add muscle while reducing bodyfat.

 

SUPPLEMENT SCHEDULE

Super Pak w/ breakfast.

Mass Aminos 4 tablets with each meal or shake

Ultra 40 4 tablets per meal or shake

Glutamine Select Mix 2 scoops in 16oz water. Sip before or throughout training sessions.

Optional Supplements for the Gain Muscle and Lose Fat program:

Creatine Select will help you keep your strength up and train harder. It is a “best buy” when you compare benefit to price. Take 1 scoops with each meal or shake for the first 5 days, then 2 scoops daily on training days, and 1 scoop on non-training days.

Muscle Synergy – if you want to continue to add muscle, get a great pump every workout, and can afford it – then Muscle Synergy is for you. You have to take enough though, eight tablets or 1 scoop twice a day. Muscle Synergy is one of our very best supplements, we just don’t always recommend it to everyone because of the expense.

Up-Lift – take 2 scoops before training for pump, focus, and increased strength.

 

Meal #1

2 whole eggs + 4 egg whites

5oz lean meat

1/2 cup oatmeal - before cooking

Meal #2

Protein Drink: 2 Scoops UMP (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.

Whole food option: 8oz lean beef, 1 apple or other fruit from “Master Food List”.

Meal #3

8oz lean meat

6oz sweet potato or 2/3 cup cooked brown rice

2 cups vegetables (broccoli, etc.) or salad with 2 tbsp vinegar and oil dressing

Meal #4

(same as meal #2)

Meal #5

10oz lean meat

2 cups vegetables

salad with 2 tbsp vinegar and oil dressing

 

Optional Post Workout Shake: if you are less than 10% bodyfat (you can see your abs pretty clearly), you can add a post workout shake of 2 scoops Mass Maker Ultra plus 1 scoop of Muscle Provider for rapid gains in strength and mass.

 

Male Gain Muscle Lose Fat Level 2

Male Gain Muscle Lose Fat Level 2

This plan is for the intermediate bodybuilder who is starting to become serious about his nutrition. It is designed to help you add muscle while losing fat.

SUPPLEMENT SCHEDULE

Super Pak w/ breakfast or 2 FitTabs w/ breakfast and dinner

Mass Aminos 3 tablets with each meal or shake

Ultra 40 3 tablets with each meal or shake

Glutamine Select Mix 2 scoops in 16oz water. Sip before or throughout training sessions.

 

Optional Supplements for the Gain Muscle and Lose Fat program:

Creatine Select will help you keep your strength up and train harder. It is a “best buy” when you compare benefit to price. Take 4-5 scoops per day with meals for the first 5 days, then 2 scoops daily on training days, and 1 scoop on non-training days.

Muscle Synergy – if you want to continue to add muscle, get a great pump every workout, and can afford it – then Muscle Synergy is for you. You have to take enough though, eight tablets or 2 scoops twice a day. Muscle Synergy is one of our very best supplements, we just don’t always recommend it to everyone because of the expense.

An economical way to use Muscle Synergy and Creatine Select during phase 1:
Weeks 1&2: Use Creatine Select as directed above.

Weeks 3&4: Take Muscle Synergy and Creatine Select together for the next two weeks.

Weeks 5&6: Creatine Select, no Muscle Synergy.

Weeks 7&8: Creatine Select and Muscle Synergy.

Up-Lift – take 2 scoops before training for pump, focus, and increased strength.

 

If you have any questions about our other supplements be sure to call us at 1-800-781-3475.

 

Meal #1

1 whole egg + 3 egg whites, 5oz lean meat

1/2 cup oatmeal - before cooking

 

Meal #2

Protein Drink: 2 Scoops UMP (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.

Whole food option: 8oz lean beef, 1 apple or other fruit from “Master Food List”.

 

Meal #3

8oz lean meat

6oz sweet potato or 2/3 cup cooked brown rice

2 cups vegetables (broccoli, etc.) or salad with 2 tbsp vinegar and oil dressing

 

Meal #4

(same as meal #2)

 

Meal #5

8oz lean meat

2 cups vegetables

salad with 2 tbsp vinegar and oil dressing

 

Male Gain Muscle Lose Fat Level 1

Male Gain Muscle Lose Fat Level 1

GOAL

Increase and harden lean muscle, minimize fat, increase energy levels, and improve overall health. Your goal is controlled fat loss while increasing lean muscle.

 

SUPPLEMENT SCHEDULE

The most important supplement for you is protein powder, as your goal will be to have 3 meals and 2 snacks each day. UMP (Ultimate Muscle Protein) and Muscle Provider are the best.

Super Pak w/ breakfast or 2 FitTabs w/ breakfast and dinner

Lean Out 2 caps with each meal and shake (if fat loss is primary goal).

Mass Aminos and/or Ultra 40 3 tablets with each meal (if muscle gain is your primary goal)

Glutamine Select Mix 2 scoops in 16 oz water. Sip before or throughout training sessions.

 

MEALS

Eat 4-6 meals per day spaced 2-4 hours apart.  Eat your last meal at least 1-2 hours before going to bed. Your goal will be to have 3 food meals and 1 or 2 protein shakes each day.

Diet

 

Breakfast

Basic Structure:

1 medium serving protein

1 or 2 servings complex or fibrous carbohydrate

Sample Meal: 6 egg whites + 2 whole eggs omelet w/ vegetables; 1 cup oatmeal or 1 grapefruit

 

Mid Morning Snack

Protein Drink: 2 scoops UMP + water - for flavor and variety you may add up to 2 tbsp almond butter or whipping cream per shake (for weight gain mix in 16 oz milk plus 2 tbsp whipping cream).

 

Lunch

Basic Structure:

1 large serving protein 2-3 servings vegetables

1 serving complex carbohydrate

Sample Meal: large turkey burger; 2 cups broccoli or 1 can green beans; 1 medium sweet potato

 

Mid Afternoon Snack

Protein Drink: same options as mid-morning snack

 

Dinner

Basic Structure:

1 large serving protein

2-3 servings vegetables

1 serving fat (dressing)

Sample Meal: 1 or 2 large chicken breasts or lean beef patties; 1-2 cups green beans; 2 cups salad vegetables; 2 tbsp vinegar & oil dressing

 

Weekly Cheat Meal Choose one meal out of one day each week to eat whatever you want.