In 2017, at age 47, I decided to finally give bodybuilding a try. It was a “bucket list” item for me. I thought you’re not getting any younger, so you had better do it now. I picked a show and started my 16-week journey to the stage. My first experience on the stage was nerve-racking. I had no clue what I was doing. I didn’t place, but that made me want to give it another try. I competed in Bikini a few more times without much success and then transitioned to Figure. After dabbling for a few years in Figure, I found my calling in the Wellness division.

In 2021, I joined the online Ultimate Competitor program with Team FFlex and Bryanna Barcelo as my coach. Bryanna and I talked about the show I wanted to do, and then I started the program. My first year in Wellness started out like the others. I really didn’t have the time to build my body and eat the way I needed to. When my first year of the training program was ending, I signed up again with the goal of training, following my nutrition plan, and making solid gains for a year. It was well worth the time invested.

Going into my third year with Team FFlex, I aimed to do four shows in the OCB. It's my first time doing this many shows in a year. I was determined to make it happen. I competed in the Jack King Classic in July, the Carolina Fitness Festival in October, and finished with Queen City Show Down and OCB Richmond in December.

My hard work paid off as I placed 1st, 2nd, and 4th throughout my season. The icing on the cake was earning my 35+ Master’s Pro card at the age of 52. I can’t wait to see what next year brings.

Diet: My nutrition plan is “flexible eating”. My calories and macros are set depending on whether I’m in contest prep or a building phase. What I enjoy about this type of plan is eating the foods I like. I’m a big fan of Mexican food. I use the MyFitnessPal app to keep track of my food. Here’s a sample day of eating:

Breakfast: Kodiak Muffin Power Cup with ½ scoop of UMP protein, blueberries, almond milk, and butter. 1% milk to drink.

Snack: UMP High Protein bar

Lunch: Chicken or steak, rice and veggies

Snack: Chobani Greek yogurt (coconut) with ½ scoop of UMP

Dinner: Grilled chicken, salad, and low-fat dressing (or, if I eat out - Mexican)

Snack: UMP protein, almond milk, and Beverly’s Collagen Peptides

Supplement Schedule

I like to keep this simple. I take Ultra 40 Beef Liver, GH Factor, 7-Keto Musclean, and Lean Out in the morning. During contest prep, I will take 7-Keto and Lean Out again at lunch to maximize fat burning. Ultra 40 supports stamina and muscle building, and GH Factor provides amino acids that release natural growth hormone.

Creatine Select is my go-to before each training session. It helps me power through my workouts. Afterward, I drink Glutamine Select to aid in muscle recovery.

Cardio Schedule

I get cardio from teaching my fitness classes during my building phase. During contest prep, walking on the treadmill is added in. This could be 20, 30, or 45 minutes at least six days a week, depending on how close I’m to the show date. I walk on the treadmill at a full incline at a moderate pace.

Training

My training schedule changes every three months. I lift four days a week, doing two lower-body and two upper-body workouts. I usually do four exercises for each bodypart, completing 3 sets of 8 reps each with one minute rest between sets.

Presentation Tips

Posing is a big part of competing. It should become second nature to move from one pose to another. Once you step on stage and those nerves kick in, it’s comforting to know your body will move effortlessly due to muscle memory taking over—practice, practice, practice.

So let me rewind . . . In 2006, after my last bodybuilding competition, I shifted gears and committed to powerlifting. During the ensuing 12 years, I turned pro in the 242lb-weight class, with my best competition lifts being a 980 squat, a 630 bench, and a 760 deadlift. Then, I sustained a torn labrum on my right hip while training. My orthopedic doctor said I needed to stop squatting or, at the very least, go lighter. What really stopped me in my tracks was when he said if it got worse, it could affect my chiropractic career. So, I stepped back from the powerlifting platform and pursued a less intense workout routine.

Keto Diet, Setbacks, and a New Goal

In late 2022, I stumbled upon a documentary that piqued my interest while researching dietary concepts for work. This led me to experiment with a strict keto diet in the spring of 2023 to observe its effects on my blood work. After dropping nearly 25 pounds, maintaining my strength, and achieving perfect blood work, I felt comfortable and strong at 235 pounds, down from 260 as my 50th birthday approached. I had a discussion with my wife, Brandy, about how she felt about the idea of me returning to the bodybuilding stage again. Reluctantly, she agreed, and we moved forward.

Throughout 2023, my diet was hard-core keto. I was eating a maximum of 40 net carbs a day. I consumed lots of protein, vegetables, and fiber at every meal. As an assistant wrestling coach for my son’s junior high team, I strained my left pec at one practice. A few weeks later, while performing a simple stiff leg deadlift, my hamstring tore. Why was I injuring myself so much? After speaking to my powerlifting coach, Shane Sweatt, and a few other colleagues, we concluded that my muscles, ligaments, and tendons were too dry from the severe carbohydrate restriction. I stopped the intense keto diet and adopted a more balanced, low-carb style diet to move forward.

On January 1, 2024, I increased my focus and got “serious.” I set my sights on competing on March 30 in the NPC Northern Kentucky Grand Prix. I also signed up for the NPC Kentucky Cup just two weeks later. I entered the master's bodybuilding, open bodybuilding, masters classic bodybuilding, and open classic bodybuilding in both competitions.

Final Preparation and Bodybuilding Competition

At 5 weeks out, I weighed 223 at 4.2% body fat. Now was time to add small amounts of cardio. On March 12 (2.5 weeks out), I weighed 221 at 3.7%. On March 26 (4 days from the Grand Prix), I was 220 at 3.4%. On
the day of the show, I found that there had been some noticeable changes since my last competition. There was no equipment backstage for pumping up. Luckily, Shane Sweatt advised me to bring bands. At the last second, I learned I was required to perform a 30-second free pose to house music during the prejudging. While waiting for the show to begin, I snacked on Beverly Goo (I’ll give you the recipe for it elsewhere in this article). During the pre-judging, I believed I was in the running to win both the masters classes, and I thought I would come in first or second in the open classes. The night show went FAST, and I placed first in Masters Bodybuilding, first in Masters Classic Bodybuilding, and second in both open classes.

Two weeks later, at the NPC Kentucky Cup, I weighed 213lb. This show had a lot of high-quality men and would be more competitive than the last one, but I was ready. As I stood in line to hit the stage, the expeditor (the same expeditor as the Grand Prix) said, “Wow, man, you really improved. You look drier and fuller. You look great.” That was encouraging to hear.

I came prepared with hot coffee, Beverly Goo, and a NO2 product. Prejudging went well. I felt really good about my master's classes. The open bodybuilding competition featured a man who looked amazing. I knew he had it. My open classic class had 14 competitors. They brought us out in waves at first, then as a group. In the group setting, I was the first one called out. They called out 4 more guys. I was convinced we were in the top 5. At first, they put me on the edge, and we ran through all the poses. Then I saw a judge nudge someone next to him and point to me. They moved me to the middle and did it all again. That was a good sign for me. In the final place, I came in first in both my master's classes, second in open bodybuilding, and third in open classic bodybuilding.

I considered my sojourn back into competitive bodybuilding a success, placing first four times, second three times, and third once. After the Kentucky Cup, my wife and I discussed whether to continue to compete at the NPC North Americans. We decided to stop. I had nothing more to prove. I showed my kids what I wanted them to see, and I didn’t want to continue putting additional strain on the family.

Life After the Show: A Bodybuilder's Reflection

I wish to share another unique perspective. I am writing this article weeks after the last show concluded. I think many bodybuilders go through a rough re-entry into normal eating and normal life. My body had changed, and so had my taste buds. All the foods I was missing and craving no longer tasted the same. Oddly enough, I find myself missing the intense sense of structure. I feel a bit lost. It seems strange to miss something so intense, but I do. I hope that as I spend more time between myself and the last show, I can become more “normal.” I don’t think so. Bodybuilders, young and old, actively competing or somewhat retired, are not normal and never will be.

What now? I will continue to lift, learn, and evolve. I will continue to experiment to find the perfect diet for me. I am currently experimenting with the Mentzer/Yates HIT training. I believe we should constantly improve in all facets of life, which is what I intend to do next.

Supplement Regimen

UMP Two scoops twice a day up until the last month or so, then I switched to Muscle Provider

Lean Mass Retention

Mass Amino Acids 8 with breakfast, 5 at lunch, and 8 before bed – switched to Muscle Mass (same dosage) the final month

Ultra 40 Beef Liver 8 with breakfast, 5 at lunch, and 8 before bed

Muscularity 9 in AM and 9 in PM

During Workouts

Glutamine Select I always use 1 scoop during all my weight training workouts

Muscle Mass 12- 15 during weight training

Fat Loss

GH Factor 6 capsules before bed

7-Keto MuscLean 3 with breakfast and 3 with lunch

Quadracarn Began about 2 months out 3-4 tablets in AM, lunch, and before bed

Lean Out 2-4 at breakfast, lunch, and before bed

Fast-Up 1 each morning

Joint Care 3 in the morning and 3 at night

Nutrition

Meal 1: 2 cups black coffee, half a grapefruit, one packet of instant oatmeal, 8oz 96% lean ground beef

Meal 2: Two scoops UMP in water (at six weeks out, I switched to Muscle Provider)

Meal 3: 9-10oz grilled chicken breast, medium apple, half a grapefruit, 6 cups salad with lots of peppers, 2-3 tbsp vinaigrette style dressing

Meal 4: Two scoops UMP in water (at six weeks out, I switched to Muscle Provider)

Meal 5: 10 oz lean beef or chicken, 3-4 cups vegetables steamed (broccoli, asparagus, Brussels sprouts, or green beans)

Meal 6: either a protein bar or UMP ice cream made with the Ninja Creami (until the final month)

At six weeks out, I dropped Meal 6 but added a carb meal once a week on Thursday. A medium banana, 1 packet oatmeal, 2-3 cups green beans, 4.5oz sweet potato.

Final Diet Adjustments and Carb Load

I switched my protein sources to 15oz of white cod fish at meals 3 and 5 and cut out anything spicy at two weeks out. I began carbohydrate loading at one week out as follows:

Tuesday
200 grams carbs - additional servings of oatmeal plus another apple and sweet potato

Wednesday
315 grams carbs – oatmeal, sweet potatoes, apples, and banana

Thursday
410 grams carbs – additional servings of oatmeal, sweet potatoes, apples, and bananas (cut out salad to reduce any bloating)

Friday
250 grams carbs – reduced oatmeal to 3 servings, 2 apples, 1 banana, 1 sweet potato

Show day

Breakfast: 1 packet of raisin and walnut oatmeal, 1 medium banana, 8oz of 96% lean beef

Backstage: Beverly’s Goo (mix in a bowl equal parts UMP, peanut butter, and honey and sprinkle in some Reece’s Pieces); I also have some rice cakes and banana, sipping water as needed.

I also added a Nitric Oxide supplement and drank hot black coffee for vascularity.

My Training

Immediately after COVID-19, my wife and I decided to build our home gym. This is where I have been training for years and where I continue to train. I maintain a bit of a powerlifting edge in my training. I like to have a heavy main movement and follow up with good accessory work.

Workout Split

Sunday: Chest and triceps, cardio
Tuesday: Back, traps, shoulders, biceps, cardio
Thursday: Cardio and any additional work, like calves or abs
Saturday: Legs and cardio

Chest
Flat Bench Press 3-4x8
Flat DB Flye/Flat DB Coffin Press superset 3-4x10-15
Incline DB Press/Incline DB Flye superset 3-4x10-15
Cable Crossover 1x100

Triceps
Skull Crushers 4x8
Dips 3-4x10-12
Tate Press/Rope Pushdown superset 3x12-15

Back
Chin Up 4x10-20
BB Bent Over Row 3-4x8
Close Grip Cable Row 3x10-12
1-Arm Cable Pulldown 3x10-12
Cable Rope Pullover 1x100

Traps
BB Shrugs 4x12-15
DB Shrugs 4x12-15
Sometimes, I superset these two exercises

Shoulders
Giant Set: DB Lateral Raise/DB Front Raise/Bent-over Rear DB Raise/Standing DB Press
I do this 4 times through x 10 reps, each using the same weight.

My inauguration into Bodybuilding

I became more serious and joined Royal Fitness in Milford, OH. One day at the club, I noticed a female with the most incredible rounded shoulders I had ever seen. I wanted those shoulders, that look! I asked her trainer, Jeff Storch, what I would need to do to look like that. He said, “Diet and lift weights.” I was “sold!” I could do that. This was the pivotal time for me to get my eating in check and start getting serious with my lifting.

I had to drop the old adage of trying to out-train a bad diet of pizza and beers on Fridays and whatever I wanted the rest of the weekend. I had to start looking at labels and pay attention to the grams of sugar in the products I consumed. At first, to avoid being too overwhelmed in my new fitness journey, I paid close attention to what a serving size was and the amount I was consuming. Just cutting out the sugar and only eating weighed-out serving sizes, I was on my way.

I met back with Jeff to see what else I could do to further advance my changing body. At the time, he told me I was a mesomorph, a body type who added muscle fairly quickly. I was enthralled with that compliment and decided to continue upping my weights while lifting and squatting. I added more protein to support the new muscle growth and started eating complex carbohydrates. Change again in the direction I was looking to go. At this time, I decided I would try my hand at a bodybuilding show.

I looked at the upcoming NPC schedule and decided I needed more time to train and prepare myself so that a Spring show would work. Well…as life would have it, I became pregnant with my 3rd child, and the Spring show was to be postponed but not forgotten. My son was born in September 2003, and I set my sights on The Northern, a Beverly International sponsored show in March 2004. Since I began my “new” fitness journey, I had been using Beverly International products, so why not make that my first bodybuilding show?

My goal was to place 1st -5th. Whew, when I found out only 5 females were in my class, I was relieved. YES! I would make my goal for my first show. I ended up placing 3rd and was thrilled. I was also hooked on the prep for a show and competition and desired to be better for the next show.

I competed for three more years, winning first and second places along the way and a giant sword that impressed my children. I stopped competing as my kids got older and more involved in sports. I had to devote more time to coaching them, and I became a personal trainer as well.

I take on a new sport… CROSSFIT

I became involved in CrossFit as a workout regimen during the personal training phase of my life. I wanted an hour of a coach telling me what to do versus me thinking of new creative ways to train myself. I found the CrossFit community welcoming and easy to transfer some of the movements I had been doing at my local gym to a CrossFit box. CrossFit workouts start with a strength portion such as Front Squats, Back Squats, Dead Lifts, Power Cleans, or Snatches. Basically something with a barbell. They vary the percentages and the rep schemes. The second half of a CrossFit class is a timed METCON (metabolic conditioning) or cardio piece involving weights, movements, and reps.

One of my all-time favorite workouts is “DIANE.” It consists of 21-15-9 deadlifts (155 lbs for women) and handstand pushups for time. (Remember the shoulders I wanted? Those come in handy for handstand pushups.) Another workout that you can do almost anywhere is CINDY, which consists of 5 pull-ups, 10 push-ups, and 15 air squats. Repeat for 20 minutes.

I Continue to Improve

Since becoming a regular 7:00 a.m. CrossFit class participant and Beverly International employee, I have further improved my body composition by losing some fat and adding a little more lean muscle mass. I attribute that to consistency, constantly pushing myself
(and competing with 20+ year-olds) at CrossFit and the amount of movement and lifting I do at Beverly International, where I work in the Client Fulfillment Center and warehouse. I am constantly lifting and carrying boxes with an average weight of 10 lbs. to 48 lbs. As well as fulfilling orders for our clients, my co-workers and I keep the warehouse impeccably clean and organized. More lifting and hard work!

I have also competed in local CrossFit competitions since 2015, when I began CrossFit. I have also had a few body part replacements, such as the left and right hip and left knee, and a shoulder repair. Despite setbacks, I have come back stronger and more determined than before, not letting my age define me. I am 56 years young and still compete. I’m currently nationally ranked and give the young ones at my CrossFit box a run for their money.

When I moved away to Illinois State University, I found a Gold’s Gym nearby to work out at. I saw the fittest trainer I had ever seen in person- Judy Weichman and I thought to myself, “Wow! I want to look like her! What a great figure!” She inspired me to take my body to the next level and compete. I knew absolutely nothing and looked to Judy to help me. At the time (2010), bikini was a new division, and she thought it would be a good fit.

It was tough. Being in college and having a healthy lifestyle/diet while prepping for a show do not go hand-in-hand. I did everything she told me, including using Beverly products, especially Lean Out, 7-Keto MuscLean, and UMP! I stepped on stage twelve weeks later and won my first bikini show. After that, I was hooked! I did two more shows that year.

After graduating, I immediately enrolled in nursing school. However, during this time, I was diagnosed with Cushing’s disease and a pituitary tumor. I underwent brain surgery and gained weight throughout this period, but I still tried to remain active.

Three years later, I was a full-time nurse and engaged. (By the way, my husband and I met at the gym. How cool is that! He is my rock and always supports me). A year later, I was pregnant and in nurse practitioner school.

I have always followed the IFBB professional league, and last year, watching the Olympia inspired me to try and compete again after 9 years.

I questioned myself, can I do this again? I am older and now post-baby.

Once again, I turned to my friend and coach, IFBB pro, Judy Weichman. Using Beverly International products, I prepped for 16 weeks and stepped on stage. It was great! But I knew I could do better. In the second half of this year, I took 20 weeks to prep for the Mid-Illinois Winter Classic in Figure.

I won the Novice class and received 2nd place in the Open.

Looking ahead to next year, I plan on competing in the fall. I am excited to use the off-season to build more muscle.

I want to point out that I do not work in the fitness industry. I work full-time, 12-hour night shifts as a nurse practitioner. Fail to plan, plan to fail. I prep my food in Ziploc baggies and have my own drawer in the fridge so I can grab everything and go. It is a challenge to get meals in and do cardio/lifting, but it can be done. I have a plate-loaded machine I use on the days I work, so I don’t have to drive to the gym. I go to my local Gold’s Gym on days I am off.

Nutrition

I weigh/measure all my food and put it in Ziplock bags. I write the measurements on them with a Sharpie. Some of my bags might hold 1/3 cup rice, and others ½ cups. This makes it much easier and takes up much less room than Tupperware in the fridge. It also saves washing dishes.

Before work, I consolidate all the bags containing that day’s meals into one container. I simply retrieve the necessary bags corresponding to that specific meal during meal times.

Here’s a look at my diet 8 weeks out from a show.

Meal 1: 4 egg whites, 1 egg, 3 rice cakes

Meal 2: 4oz chicken, 8 asparagus spears

Meal 3: 5oz tilapia, 1/3 cup jasmine rice, 1 cup green veggies

Meal 4: 5oz beef, ¼ cup jasmine rice, 1 cup green veggies

Meal 5 (post-workout): Muscle Provider shake

Meal 6: 3oz chicken, 2 rice cakes, 1 tbsp peanut butter

***One day in mid-week, I’ll add some carbs by eating one additional rice cake at meals 1 & 5 and increasing the rice serving to ½ cup at meals 3 & 4.

Presentation Tips

Everyone says this, but practice, practice, practice! Even if you aren’t in your best shape, practicing is important so you are comfortable with the flow. You can also consider hiring a posing coach for valuable tips and insights. Autumn Cleveland, an IFBB figure pro, is an excellent resource who can help you with your posing techniques. Another helpful tip is to walk around in your stage heels at home!

Training Routine

As I’ve gotten older, I’ve come to appreciate the power of the mind-muscle connection. It’s not just about lifting weights; it’s about honing in on the specific muscles you want to work and focusing on contracting and squeezing them.

Here is an excellent workout for the figure competitor or anyone who aspires to look like one. I often perform two warm-up sets on many of the exercises in addition to the work sets listed.

Cardio

I love the stair mill and recently have enjoyed the bike as something different. I usually do 20-30 minutes of low-impact cardio 4 days/week in the off-season. During prep, I start with 20 minutes daily and then go up from there. I have an elliptical at my house. It’s so easy to roll out of bed, get on it in the morning, and get my fasted cardio out of the way. It was a great investment.

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

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

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

PHASE 2 – ADDING MUSCLE AND DEFINITION

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

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

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

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

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

Squat 4×6
Hack Squat or Sissy Squat 3×12-15
Leg Press (feet very wide) 3×7-11
Straight Leg Deadlift superset w/ Leg Curl 3×10
Standing EZ Bar French Press 3×7-11
Lying 1 DB Triceps Extension 3×7-11
Right arm to left shoulder while lying, a favorite of Steve Reeves.
Straight-arm Triceps Raise 2×12-15
Here’s what you do. Hold a barbell at arm’s length behind your rear end with palms facing backward (like an old school hack squat), then keeping arms straight, raise the bar backwards, getting a massive cramp in the triceps.

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

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

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

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

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

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

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

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

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

Training Schedule

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

Day 1 (Monday) Chest, Biceps, Abs
(45-Minute Kettlebell Class)
Standing Cable Flye 3×8-15
Seated Concentration Curls 3×12
Incline Chest Press 3×8-15
Olympic Bar Curls 3×12
Decline Chest Press 3×8-15
Rope Bicep Curls 3×15
Push-Ups 100
Decline Abs 3×20

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

Day 4 (Thursday) Back, Triceps, Abs
(45-minute Pilates Class)
Wide Grip Pulldown 3×8-20
Rope Pressdown 3×20
High Pull 3×8-15
Rope Triceps Pull Outs 3×15-20
Low Pull 3×8-20
Triceps Dips 3×20
Ab Wheel 3×20

Day 5 (Friday) Legs, Abs
(45-minute Boot Camp Class)
Leg Extension 3×12
Leg Curl 3×12
Cable Kickbacks 3×15-20
Plank 3×1 minute

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

Day 7 (Sunday) Rest Day
Seated Arnold Press 3×8-20
Walking Kettlebell Lunges 3×60
Lateral Raise 3×12-20
Deadlifts 3×6-12
Reverse Flye 3×12-20
Hip Thrusts 3×10-20
Hanging Abs 3×30

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

Cardio

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

EXERCISE ROUTINE

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

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

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

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

Presentation Tips

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

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

In Closing

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

Workout

Monday: Legs and Glutes
Barbell Deadlift 4×12-15
Cable Kickback 4×12-15
Smith Wide Squat 4×12
Leg Extension/Leg Curl Superset 4×12
Walking Lunge/Glute Bridge Superset 4×20

Tuesday: Back and Triceps
Wide-grip Pulldown/Pressdown Superset 4×12
Cable Row/DB Kickback Superset 4×12
Rope High Row/Overhead Cable Ext Superset 4×12

Wednesday: Shoulders and Biceps
Seated DB Press/Seated DB Curl Superset 4×12
DB Laterals/DB Hammer Curl Superset 4×12
Cable Front Raise/Cable Curl Superset 4×12
Rear Delts 4×12
Upright Row 4×12

Thursday: Glutes and Abs
Dumbbell Sumo Squat 4×8-10
Smith Wide Squat 4×8-10
Cable Kickback 4×15-20
Resist Ball Glute Extensions 4×15-20
Outer Thigh Machine 4×10-12
Walking Lunge w/ Leg Kick 4×15

Friday: Chest and Shoulders
Incline Press/Seated DB Lateral Superset 4×10-12
Machine Fly/BB Upright Row Superset 4×12-15
Bosu Ball Pushups/DB Rotator Cuff Superset 4×15- 20
Rear Delt Fly 5×10-15

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

Sunday: REST!

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

Cardio Schedule

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

Presentation Tips

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

In Closing

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

Footnote

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

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

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

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

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

Here are a few tips for beginning powerlifting.

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

Sample linear progression powerlifting schedule

Weeks 1-4

Monday – Squat

Squat 2×4 (after warm-ups)
Leg Press 3×5-7
Leg Curl 3×8-10

Friday – Deadlift

Deadlift 2×4
Bent-over Row 3×5-7
Barbell Curl 3×8-10

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

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

Weeks 5-8

Reduce the reps on the main lifts to 2×3 for weeks 5-8. Start at 75% of your max on week 5 and advance 2.5% each week for weeks 6 & 7, then deload again to 57.5% on week 8. Use the same progression as before on the assistance lifts.

Weeks 9-12

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

Weeks 13-16

The main lifts for week 13 will be 2×1 at 90%. Week 14, 2×1 at 92.5%, and week 15, 2×1 at 95%. During this phase do not try to add weight to the assistance exercises, but do 3×5 or 3×8 in perfect form with the same weight throughout. You will work up to a new max on each of the main lifts during week 16.

Sample Nutrition Plan for Building Muscle and Recovery

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

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

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

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

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

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

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

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

Supplements

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

Ultra 40 with meals for strength and energy

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

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

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

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

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

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

A plethora of nutritional factors occur naturally in liver:

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

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

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

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

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

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

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

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

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

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

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

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

Nutrition

Diet (approximately 16 Weeks Out)

Contest Prep Diet
6 meals per day

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

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

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

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

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

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

Supplements

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

Super Pak with meal #2

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

Ultra 40 4 tablets with meals #3 and #6

Mass Aminos 4 tablets with meal #5

Training Schedule

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

Workout 1: Chest/ Triceps/ Abs

DB Bench Press 5×10-12
Incline DB Press 5×10
Cable Chest Flye 4×15
Triceps Pushdowns 5×10
Skull Crushers (using EZ curl bar) 4×10
Cable Triceps Extensions 4×12-15
Lying Leg Raises 3×15
High Cable Crunches 3×15

Workout 2: Back/ Biceps

Pulldowns (Wide Grip) 5×12, 1x to failure
DB Rows (single arm) 3×10
Cable Rows (wide grip) 5×12
Cable Curls (straight bar) 3×12, 1x to failure
Hammer Curls 4×12
Incline DB curls 3×15

Workout 3: Legs

Squat Simulator Machine 5×10-12
Hack Squat Machine 5×10-12
Calf Raises 4×20
Hamstring Curls 4×15
Walking Lunges 3×20 steps
Leg Extensions 3×12, 1x failure

Workout 4: Shoulders/ Abs

Seated DB Shoulder Press 5×10
Seated Lateral Raises 5×10
Standing DB Rear Delt Flyes 3×15
Hanging Leg Raises 3×10
Hanging Knee Raises 3×10

Workout 5: Chest/ Biceps
Pec Deck Machine 4×12
Incline DB Press 6×10-15
Incline DB Flyes 4×10-15
Pushups 4×20
EZ Curl 4×10-12
DB Hammer Curls 5×12
Incline DB Curls 3×15

Workout 6: Back

Lat Machine Pulldown (Wide Grip) 5×10-12
Hammer Strength Row Machine 4×8-12
Shrugs 3×15, 1x failure
Barbell Rows (Overhand Grip) 4×8-12

Cardio

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Nutrition

Diet (approximately 16 Weeks Out)

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

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

Supplements:

3 Quadracarn and 3 Density: Meals 1, 3, and 6. These are my Beverly “go-to’s.”

Lean Out: 1-2 capsules with every meal.

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

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

Muscle Synergy: Sip during workouts – a great pump.

ZMA 2000: 3 capsules before bedtime.

Pre-Contest Diet (8 Weeks Out)

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

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

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

Periodized Workout Program

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

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

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

Phase 1

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

Week 2
Primary lifts 4×12
Secondary lifts 15x12x10
Emphasis Negatives 3×8

Week 3
Primary lifts 12x12x10x8
Secondary lifts 3×15
Emphasis Drop sets 3 sets, start at 90-95% of lift, drop 20% each set

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

• Warm-up Rower for 5 minutes, band work for shoulders, then warm-up sets @ 50, 60, 70% working weight for primary lifts
• Dumbbell Rows 12x12x10x8
• Machine Chest Press 12x12x10x8
• Machine Row Drop Sets, 3 drops each set for 3 sets. Fifteen seconds of rest between drops. Ninety seconds rest between sets.
• Chest Press Drop Sets 3 drops each set for 3 sets. Fifteen seconds of rest between drops. Ninety seconds rest between sets.
• Dumbbell Reverse Flye 3×15
• One-Arm Cable Decline Press 3×15
• Banded Face Pulls 3×15

Phase 2

Week 1
Primary lifts 5×10
Secondary lifts 3×12
Emphasis Speed/ Power work, 10 seconds, 3 sets

Week 2
Primary lifts 10x10x8x6
Secondary lifts 12x10x8
Emphasis Negatives 3×5

Week 3
Primary lifts 4×8
Secondary lifts 3x15x12x10
Emphasis Rack/ Box lifts 3×5

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

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

Cardio

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

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

Presentation Tips

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

In Closing

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

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

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

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

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

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

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

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

Day 2 Light Legs

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

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

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

Day 3 Shoulders, Biceps, and Triceps

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

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

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

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

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

Day 4 Rest

Day 5 Heavy Legs

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

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

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

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

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

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

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

Day 6 and 7 Rest

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

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

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

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

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

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

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

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

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

How long? 42 Days

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

Natural Muscle Size Nutrition Program

Adding muscle size and strength requires more than just training. Another key component of your Natural Muscle Size program is a balanced nutrition program with the emphasis on protein. A proper nutritional regimen aimed at increasing muscle size should consist of the three major macronutrients that the human body needs in order to function properly in the following proportions: 35%-50% protein, 20%-40% carbohydrate, 20%-35% fat; the lower your carbohydrate intake, the higher your fat intake should be.

How to Utilize the Natural Muscle Size Nutrition Programs

We’ve listed two nutrition plans to go with your Natural Muscle Size Supplement program. Depending on your goal, choose either of the diets listed, or you could alternate them in 4 to 6 week intervals. Here are 4 options

1. Follow the Maximum Size and Strength plan for the entire 12-16 week period.
2. Follow the Gain Muscle Lose Fat plan for the entire 12-16 week period.
3. Follow the Maximum Size and Strength plan for 6-8 weeks, then harden up by following the Gain Muscle Lose Fat plan for the remaining 6-8 weeks.
4. Follow the Gain Muscle Lose Fat plan for the first 4-6 weeks, then the Maximum Size and Strength Plan for 4 weeks, and then finish out the program with the Gain Muscle Lose Fat plan for the final 4-6 weeks.

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

Maximum Size and Strength Nutrition

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

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

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

Whole Food Option: 6oz beef patty, 1 cup cottage cheese and ¹⁄₂ cup pineapple

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

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

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

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

Whole Food Option (optional on non-workout days): 6-8oz ground beef, ¹⁄₂ cup cottage cheese, ¹⁄₂ cup pineapple or ½ cantaloupe

Meal 5:
8oz serving of protein (steak, pork, chicken, turkey or fish), 8-10oz baked potato or sweet potato, 1-2 cups low carb vegetables or salad

Meal 6 (before bed):
UMP Shake (same as meal #4) or protein pudding – mix two scoops Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture. Add 2 tablespoons of peanut butter or heavy cream.

Gain Muscle Size While Losing Fat Nutrition Plan

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

Meal 2:
Protein Shake Option: 2 scoops Ultimate Muscle Protein (chocolate flavor), 1 tbsp almond butter, 1 tbsp heavy whipping cream, 12-14oz water

Whole Food Option: 8oz sliced roast beef or other protein source, 1 apple or other fruit

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

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

Whole Food Option (optional on non-workout days): 6oz turkey breast, ¹⁄₂ cup cottage cheese, ¹⁄₂ cup pineapple (unsweetened) or ¹⁄₂ cantaloupe

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

Meal 6 (before bed):
Protein Shake Option: Shake (same as meal #2) or protein pudding – mix two scoops Ultimate Muscle Protein (cookies & crème) in a bowl with just enough water to make a pudding texture. Add 1 tablespoon of almond butter, walnuts, or heavy cream if desired.

Whole Food Option: 4oz chicken or turkey breast, 6 egg whites, 1 cup omelet vegetables

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

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