No Nonsense

Transcription

No Nonsense

No Nonsense
Beverly International's
NEWSLETTER
Eating
Clean
The Key to
Bodybuilding
Success
BIGGER
ARMS...
HERE’S
HOW
My Bodybuilding
Comeback
Volume 13, Number 4
My First
Figure
Competition
NO NONSENSE NEWSLETTER
VOLUME 13-NUMBER 4
3
John Barnhill My Comeback After a 13-Year Hiatus
7
Luanna Oswalt My First Figure Competition
12
Roger Riedinger My Quest for Bigger Arms
16
Pro-shop Diaries (Part Five)
“I didn’t want to come in at 80 or 90% of my best-ever condition.
I had to be “my best”! Here’s how I did it.”
“NO! NO! NO! That was my response every time my trainer brought up the idea of doing a
figure competition. When I’d think of standing on stage wearing a teeny, tiny, sparkly little
bit of nothingness, in front of hundreds of people, I was terrified.”
“This article is for anyone who wants to increase his arm size, but especially
for those whose arms measure in the 15-17 inch range.”
Memoirs of Glory: Expert Commentary from the Cheap-seats
“One of my prize pupils, David, had worked hard and was competing in
the novice class of a local drug-tested show.”
20
Sandy Riedinger Bodybuilding World
24
Steve Colescott Eating Clean
28
Brandon Richards The Key to Bodybuilding Success – Stick to Your Plan
All that’s going on in the bodybuilding world of Beverly International.
What does it mean? When do you do it? And how can you get started?
“I decided on a 16-week diet plan, with a goal of losing approximately 1 – 1.5 lbs / week.
If all went according to plan I’d weigh 185 lbs at the show.”
On the Cover: Luanna Oswalt (Photo by Jeff Kutcher of Flex Photos)
Photos by: Steven Wade, Steve Colescott, Ralph DeHaan, [email protected],
Hubs Sports [email protected]
Design by: Micah Armbruster, 360 Designs, www.360wd.com
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Beverly International 1-800-781-3475
My Comeback
after a 13
Year Hiatus
By: John Barnhill
13
years since I last stepped on stage…had it
been too long? I was just 30 years old back
then, now at 43 could I really get into the best
shape of my life? This was the challenge I had to
ponder. I’d competed regularly back in the 80’s
and early 90’s, but 22 years had passed since I
took the overall title of 1986 “Mr. Nebraska”! If
I was going to do this, I wanted to make sure that
I didn’t come back as a shadow of my former self.
Heck, I didn’t want to come in at 80 or 90% of
my best ever condition. I had to be “my best”!
It was early February and the Super Bowl
was just completed (as well as my last slice of
pizza). I chose two drug tested competitions for
my comeback with the goal of attaining a WNBF
pro card. I now had exactly 11 weeks until the 1st
show, the NANBF Southern States Classic. Three
weeks later I would compete in the Central States
Classic. Both of these shows were WNBF Pro
Qualifiers. I planned to enter both the open division as well as the 40+ Pro Qualifier. I picked the
NANBF because of their strict drug testing policies; I wanted to compete on an even playing field.
It was time to put the blinders on and go to work.
JOHN BARNHILL
www.bodybuildingworld.com Beverly International
© 2008 Patrick Arnold
I really don’t know what got me started
thinking about a comeback. Since starting my
gym, “BETTER BODIES”, in 1989, I always
thought it was important that I “practice what
I preach”. I’m not one of those guys who think
bigger is better and end up “ballooning” into a
caricature of a bodybuilder. I want to be a good
role model for my clients so I always stay in pretty good shape. But, out of nowhere, staying in
good shape no longer was enough. I was craving
some serious discipline in my diet and wanted to
take my body to a whole new level.
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NO-NONSENSE NEWSLETTER
John Barnhill at a Glance
Age: 43
Occupation: Owner, Better Bodies Fitness Center of
Omaha
Family: Married, 3 year old boy, Jake and newborn baby
girl, Jadyn
Current Residence: Omaha, NE
Height: 5''11
Off Season Weight: 208
Contest Weight: 188
Favorite Cheat Food: Pizza "Chicago style - spinach and
cheese"
Favorite Bodybuilding Meal: Scrambled egg whites and
95% ground beef, and Beverly Goo
Favorite Supplements: I’m an advocate of the Beverly
products because I’ve been in this game so long, and
know the difference between great products and over
hyped crap. All my personal training clients at Better
Bodies are on Beverly and all who follow their diet and
supplement program get great results.
What supplements do you recommend to a client who
has not used Beverly before? When I start someone
on a training program, I take their age and goals into
account, but the basics never fail. Ultimate Muscle
Protein, Ultra 4’s or Super Paks, EFA Gold, Mass Aminos,
and Glutamine Select. If a person wants to get his/
her body fat real low I’ll also recommend Lean Out and
7-Keto MuscLEAN. If they want to increase strength,
Creatine Select and Muscle Synergy are incredible.
Most Inspiring Bodybuilder: Tom Platz-freaky legs and
I got to train with him once in the mid 80's. Incredible
intensity during his training!
Other Interests: Custom motorcycles and Harley’s. I
owned a custom motorcycle store from 2002-2007
Words to live by: There are no short cuts. All great
things come to those willing to put forth the effort and
dedication to be the best!
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My first step was to set up my diet and training
schedule, and start keeping a daily journal to keep me on
track. My normal year-round diet consists of staying strict
during the weekdays and then eating my “cheat” meals
on the weekends. So, the weekend cheat meals were the
1st things that had to go; no more pizza, chips, or sub
sandwiches!
I stuck with six meals a day (three of which were
Beverly UMP or Muscle Provider.) My macronutrient
profile started at 50% protein, 30% carbs, and 20% fat.
As I got closer to the shows, I gradually cut my carbs
even further ending at 60% protein, 15% carb, and 25%
fats. The starchy carbs I ate were limited to oatmeal,
yams, and brown rice. Fibrous carbs were salads, broccoli,
and asparagus. Protein sources were egg whites, chicken
breast, 95% lean ground meat, filets and some occasional
wild salmon. Every shake I had was Beverly UMP, except
after training when I had Muscle Provider.
Throughout the entire diet my calories did not drop
below 3000 a day. The last 4 weeks I didn’t want to give
up my morning oatmeal, but Rachel with Beverly encouraged me to replace it with the grapefruit and stick to the
carb up meal on Monday and Thursday nights. And I’m
glad I listened. This approach really allowed me to attain
that extra degree of hardness that I had never gotten in
past shows.
Supplements – A Serious Advantage
I strongly believe my supplement program gave me
a serious advantage over my competition. A natural athlete’s diet and supplement program is critical. Many natural athletes still believe that one supplement is just like
another. Well, let them think that as long as I continue to
compete. I’ve found that at 43, I can no longer recover
like I did when I was in my 20’s. That’s where the Beverly
line of supplements really helped. We’ve been selling exclusively Beverly products at Better Bodies Health Club
for the last 3 years, so I know how good they work.
My standby’s year round are Ultimate Muscle
Protein, Muscle Provider, Super Pak with my morning
meal, Mass aminos and Ultra 40’s with each meal, as well
as EFA Gold and Joint Care with morning and evening meals. For training I’ve always taken Muscle Mass
(BCAAs) before and after training, and Glutamine Select
(2 scoops) with water during my workout. This is year
round, not just getting ready for a show.
The supplements I added at 12
weeks out consisted of Creatine Select,
Muscle Synergy, Lean Out, 7-Keto, and
at four weeks out, I also added Muscularity with each meal. Muscle Synergy
and Creatine Select really helped keep
my muscles looking full and staying
strong all the way through the final
diet phase. I also know that the aminos
and Glutamine Select helped me recover faster between workouts.
"I’ve been around
a long time and I
know the difference
between “hype” and
quality supplements
that get results.
That’s why I’m an
advocate of Beverly
supplements."
T r a i n i n g – N o M a g ic H e r e
I wish I could tell you that there is
a magical training program that I followed heading up to these shows, but
there wasn’t. I follow a 4 days a week
split routine.
• Monday Chest, Triceps, Calves
• Tuesday Legs and Abs
Favorite Workout: LEGS
2 warm up sets of leg extensions
100lbs X 25 reps
4 sets of high rep squats 135 X 20,
185 X 20, 225 X 20, 285 X 20
• Thursday Shoulders, Calves
Alternate squat workouts 135 X 20,
185 X 20, 225 X until I get to 100
reps. Usually takes 3 or 4 sets.
• Friday Back, Biceps, Abs
4 sets of lying or seated leg curls
• Saturday Off
3 sets of stiff leg deadlifts 135 X
20, 185 X 20, 225 X 20
• Wednesday Off
• Sunday Off
I train each bodypart (other then
abs and calves) once a week. At six
weeks out I cut out one of the rest
days and train each bodypart every
sixth day. My training could be categorized as instinctive because I change
it depending on how I feel that day.
Most big bodyparts are 10-14 total sets,
smaller ones are 6-10 total sets. My
reps are kept high (10-20) since too
much weight just puts added stress
on my joints, and my tempo is fast.
Weight workouts never take more
than one hour and I usually finish in 45
minutes.
That’s it! All SQUATS are done with a fairly
narrow stance and down to parallel. That’s
always been a pet peeve of mine-people that
do half squats and don’t go all the way down.
My son, Jake and
his favorite shake.
Immediately afterward, I take 1 scoop
of Muscle Provider and then prepare
my morning eggs, beef and grapefruit.
Posing – The Neglected Art
I do cardio first thing in the AM
on an empty stomach. I wake up, take
two Lean Out, two 7-Keto and five
Density, then get on the treadmill for
30 minutes. Most of my sessions cover
2.25 miles to 2.5 miles (walking/running intervals) and also include incline
intervals up to 10 degrees. These
sessions are definitely not a stroll in
the park. I started with three sessions a
week and at six weeks out I shifted to
four days a week, but never on leg day.
I see way too many bodybuilders
neglect their posing. Heck, I hate it as
much as the next guy. In fact it’s one
of my least favorite things, especially
when my glycogen stores are depleted
on a low carb diet, but I force myself to
do it, and you should too! At 8 weeks
out I was doing 15 minutes a day. At
4 weeks out I posed 15 minutes in the
morning, 15 minutes at night on the
mandatories and another 15 minutes
on my routine. I treated each session
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I can positively
say I attained the
best shape of my
life at 43.
I ate everything in sight Saturday
night and all day Sunday, and then
went right back to my diet and training program on Monday. Because I
was already extremely lean, I actually
increased my calories over the next
three weeks, up to almost 3500 a day. I
was getting bigger and staying just as
lean. I woke up that Saturday morning
and I knew that I would be tough to
beat. I weighed in four lbs heavier and
was slightly better conditioned than
my first contest. I won the 40 + pro
qualifier amongst nine other contestants, the open tall division with eight
in my class, and in a hard fought battle,
won the overall!
as if it was an actual contest. No relaxing! Especially between poses. You
have to stay tight the entire time that
you are on stage. It’s supposed to look
easy when you’re up there, but believe
me, it’s anything but easy! And I didn’t
just have to do it once on stage, I had
to go through it three times during my
final show – posing in the masters, then
the open, and finally in the overall.
H o w I Di d
Contest week was here and I
could finally count down the days!
The Beverly Workshop Manual really
came in handy during this time. It was
my template that I would refer back
to time and time again. I literally
followed it to a tee. On the day of the
show I followed the Saturday morning meal and supplement schedule
just like in the manual. I loaded up
on water all week long and started to
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cut it around 2 pm on Friday before
the show.
Saturday came and I peaked perfectly. There were nine guys in the 40
plus and nine in my class in the open
in the Southern States Classic. At the
end of the night I finished 2nd place
in both divisions, missing 1st place in
the Open by one judge’s point. I was
satisfied with my conditioning, but not
overjoyed by finishing so close - 2nd
place in both classes.
In closing, I can positively say I
attained the best shape of my life at 43.
I might have been slightly bigger in my
mid-twenties, but was neither as symmetrical nor conditioned as I am at 43.
When you hear that nutrition and high
quality supplements are paramount to
the success of a natural bodybuilder
– believe it. It made all the difference
for me.
Who knows what the future may
hold. Bodybuilding can be a time
consuming self-centered sport. Over
the 11 week program, I never missed
a meal or supplement (sometimes
over 140 tablets or capsules a day!) or
shake. I also never missed a workout, cardio session, or posing session.
I weighed out the portions of every
meal before eating. I know this seems
obsessive, but it’s the only way I can do
it - 100% or nothing at all! I know this
mind-set was tough on my family at
times, although I’m proud to say that I
really didn’t get irritable until the last
two weeks. Maybe I’ll do a Pro-Show,
maybe not, but one thing is certain-I’ll
continue to train, eat right and supplement with Beverly products and who
knows, maybe I’ll reach another all
time best in my 50’s!
MY FIRST
FIGURE
COMPETITON:
Thanks Beverly
By: Luanna Oswalt
NO! NO! NO!
That was my response every time
my trainer brought up the idea of doing a figure
competition. When I’d think of standing on
stage wearing a teeny, tiny, sparkly little bit of
nothingness, in front of hundreds of people, I was
terrified.
Then, for some reason that I can’t even fathom, he asked again. And I said yes. We started
really serious pre contest preparation a little
more than three months out from the Alamo
Showdown Classic. I figured that three months
was enough time that I should be ready to compete if I did everything right. I’d been training
regularly for seven years, kept my body fat in the
17 to 20 percent range, and felt pretty good with
the way I looked in my training clothes. My diet
was already pretty good, I ate 4-5 small meals per
day, kept my carbohydrates and fat in a low to
moderate range and always ate protein with each
meal. I was feeling pretty good about competing … UNTIL my trainer said, “We need to take
before photos in a bikini to have a focal point of
what we need to work on for your competition.”
Wow, was I surprised, I could not believe
that was me in the photograph. I was astonished
and very upset at how bad I looked. I thought
I’d made a terrible mistake in committing to a
competition. I told my trainer, “There is no way I
can be stage ready in 13 weeks.”
LUANNA OSWALT
THE OVERALL INBF
ALAMO CLASSIC
FIGURE CHAMPION,
EARNED HER WNBF
PRO CARD IN HER
FIRST CONTEST. IN
THIS ARTICLE SHE
TELLS YOU HOW SHE
DID IT.
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LUANNA (LU) OSWALT AT A GLANCE
Age: 33
Occupation: Personal Trainer at JRG Fitness, Oak Forest
Sports Club, Longview Texas
Family: Married to Chad, one child, Taylor, she is 13.
Current Residence: Longview, Texas
Josh, my trainer, reassured me that if I would trust his
strength training program and let him hook me up with
Beverly Interantional for supplements and a contest diet
program that there was no way that I would not place in
the top five. After much reassurance and several conversations, I was back in the game!
Josh said that my training would highlight the muscle
groups that are most important in figure competition.
Here’s the list we came up with:
Years Training: 6, for competition: 1
Height: 5’3”
Off Season Weight: 128
Contest Weight: 120
Favorite Cheat Food: Cookies, pizza, peanut butter cups,
mexican food & margaritas
Favorite Bodybuilding meal: Carbload meal of: oatmeal
with sweet potato baby food, banana, splenda, and lite
whipped cream topping. The baby food made portion con-
V-taper from front and back
Nicely rounded shoulders
Lean biceps and tight triceps
Tight hips and butt
Sculpted abdominal area
Full quadriceps with slight separation but
no striations
trol easy and convenient. It was a trainer suggestion.
Tight, rounded hamstrings
In your CD player: HANNAH MONTANA compliments of my
Full calves
daughter Taylor (haha)
Dark, rich color
Hobby or interest outside bodybuilding: Wakeboarding,
lounging at the lake, and crossword puzzles.
Supplements: I love UMP protein shakes. I find UMP is
so much more versatile than other protein powders. I
can have a quick ready shake or mix a nice coffee pudding or even make pancakes and cookies. An awesome
product, I recommend this to all my clients to avoid diet
burnout.
Why do you recommend Beverly International? Very
simply put, the products work. But that is not what
impresses me the most about Beverly, It is the great
support team they have working on the other end of
Next we assessed my strengths and weaknesses. My
strengths were abs, biceps, shoulders, and back. I have
always tried to maintain a fair degree of muscularity
and prided myself in being able to lift pretty heavy, even
though I have a small frame. My weaknesses were triceps,
calves, quads, and of course every woman’s problem area,
my hips and butt. I had some development in these areas,
but they were where I held my fat.
This was the program Josh and I believed would be
the best course for my competition. We began with my
problem areas first.
the phone line. I can call Beverly at any time and speak
directly with Sandy or one of her team for advice, ques-
• Monday Glutes, Hamstrings, Calves & Abs
tions about my diet and any stresses that I had about
• Tuesday Chest, Shoulders, Triceps
the pending competition. They are the only supplement
• Wednesday Back, Bicep & Abs
company I have had contact with that can offer this
• Thursday Glutes, Quads & Calves
high quality of service to their clients.
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• Friday Shoulders, Bicep, Triceps & Abs
I focused on my glutes and hamstrings first in my workout and worked
glutes twice per week. I had gone to
other fitness shows and noticed other
competitors that were soft in this area
and I did not want any part of my
butt to move or jiggle when I walked
across the stage. Monday thru Thursday I lifted very heavy for 10 repetitions, resting 90 seconds per set and
performed the basics, not getting too
fancy with my program yet. On Friday,
I wanted to give my shoulders and
arms some additional work, but not to
failure. I reduced the weight to 70% of
my max and increased my reps to 15
on Friday.
My trainer, Josh,
arranged a full
competition dress
rehearsal the day
before we were leaving for San Antonio.
He surprised me
when he invited 30
of our gym members
to attend. It was
a great confidence
booster. When I got
to the real show I
was already use to
performing in front
of people.
H ere i s a de t a iled M o n d a y
t r a i n i n g progr a m :
Hyperextensions: (Warm-up
exercise 3 sets of 25-30 reps
working in the midrange to push
blood into my butt and ham
strings with 30 second rest
intervals between sets.)
Prone Leg Curl: 4 sets of 10 reps
working up to 50 lbs
Stiff Legged Deadlift: 3 sets of
10 reps, 135 lbs
Dumbbell Lunges: 3 sets of
10 reps, 25-30lb dumbbells
Standing Calf Raise: 4 sets of
20 reps, 140-200 lbs
Hanging Leg Raise: 3 sets of 15
Ball Crunches: 3 sets of
25-50 reps
My workouts were grueling but
they were fun. Luckily, I had two great
training partners that helped me push
through the tough workouts, thanks Holly and Josh. They were also dieting with
me, which helped each and everyday!
CARDIO
DIET
I performed my cardio on an
empty stomach, first thing in the
morning before I began my work day.
I went to the gym at 4:30am and ran
on the treadmill. I followed the cardio
program in Beverly’s precontest workshop manual and their supplement
outline to avoid muscle loss. I always
took 1 scoop of Glutamine Select and
5 Muscle Mass BCAAs before each
session. My main focus was to burn
more calories in the same amount of
time with each cardio session than
the day before. I began with four 30
minute cardio sessions per week. I
worked up gradually, as it is illustrated
in the workshop manual, to six days
per week for 60 minutes at two weeks
from the show. Once I finished my
cardio I’d eat my first meal of the day
and then begin training my clients.
The figure contest diet illustrated
in the workshop manual was great and
exceeded my every expectation. The
correct portion sizes, the proper blend
and choices of protein, carbohydrates
and fat were detailed perfectly. I
started with the Figure “Lose Fat” Diet
Plan A (on pg 11 of the Figure section), then switched to Phase 2 Figure
Competition Nutrition Program A (pg
14) after four weeks. Finally I followed
the the Phase 3 Advanced Rotation
plan (pg 18) for the final six weeks
leading up to the show.
See the sidebar for an illustration of my final diet and supplement
phase just as I followed it. The initial
programs as well as this one are also
illustrated in Beverly’s Precontest
Workshop Manual.
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MY FINAL 6 WEEK DIET AND SUPPLEMENT PROGRAM
As I Followed it.
Daily Supplements:
Breakfast: 1 - Super Pak. Breakfast and dinner: 3 EFA Gold with meals #1 and #3.
Each meal: 3 Ultra 40; 2 Muscularity; 2 Lean Out.
Before training: 2 scoops Glutamine Select plus BCAAs and 10 Muscle Mass
Before cardio: 1 scoop Glutamine Select and 5 Muscle Mass + 2 Energy Reserve
Before bed: 2 ZMA
Monday and Thursday: (Low Carbs / Moderate Calories /
Carb Meal at end of day)
Special Supplements: Three times daily on an empty stomach: 2 MuscLEAN, 2 Energy
Reserve, and 4 GH Factor.
Meal #1: 4 oz turkey breast; 3 egg whites, 1 yolk; 1/2 grapefruit
Meal #2: Protein shake or pudding: 2 scoops Ultimate Muscle Protein
Meal #3: 6 ounces chicken (weighed prior to cooking) or can of tuna; 2 cups salad
(lettuce, tomato, carrot, cucumber, green peppers, etc.); 2 tbsp apple cider vinegar
and 1 tbsp olive oil for a dressing (or use 3 tbsp Newman’s Own oil and vinegar)
Meal #4: Protein shake: 2 scoops Muscle Provider
Meal #5: Carb up meal: 1-cup oatmeal (before cooking); 6 oz sweet potato (after
cooking); 4 oz banana; 1 cup vegetables; 1 tbsp butter or almond butter
Tuesday and Friday: (Low carbs / Low Calories)
Special Supplements: Three times daily on an empty stomach: 2 MuscLEAN, 2 Energy
Reserve, and 4 GH Factor.
Meal #1: 4 oz turkey breast, 3 egg whites, 1/2 grapefruit
Meal #2: 5 ounces chicken (weighed prior to cooking); 2 cups salad (lettuce, tomato,
carrot, cucumber, green peppers, etc.) with 2 tbsp apple cider vinegar and 1 tbsp olive
oil for a dressing (or use 3 tbsp Newman’s Own oil and vinegar)
Meal #3: Protein shake or pudding: 2 scoops Ultimate Muscle Protein or Muscle
Provider
Or 3.25 oz can tuna, 2 egg whites, and 1 small carrot or tomato
Meal #4: 5 oz lean meat (chicken breast, turkey breast) or 6 oz cod fish
2 cups vegetables (spinach or asparagus is best here)
Wednesday – Saturday – Sunday (Moderate carbs /
Moderate Calories)
Special Supplements: 3 MuscLEAN twice daily
Meal #1: 3 egg whites and 3 oz. chicken or turkey breast
1/2 cup oatmeal before cooking
Meal #2: Protein shake or pudding: 2 Scoops Ultra Size or Ultimate Muscle Protein
Or 3.25 oz can tuna, 3 egg whites, and 1 small carrot or tomato
Meal #3: 5 oz chicken (before cooking); 4 oz. sweet potato or 1/2 cup cooked brown
rice; 1 cup vegetables (broccoli, etc.)
Meal #4: (Same as meal #2)
Meal #5: 5 oz 93% lean beef, chicken, turkey, fish; 1-2 cups vegetables
10
F ood P rep a r a t io n
For the most part, I actually enjoyed the
diet because I had help at home with planning, cooking, and portioning my meals. It also
helped that my training partners were following a strict eating regimen as well.
Food preparation became a weekend
family affair. My family and I cooked and
separated my meals into containers as a team. I
cooked fish, my husband Chad smoked enough
chickens to last a week and my daughter Taylor,
helped me boil and peel the eggs. This whole
experience really helped bring us closer at dinner time. We didn’t go out to eat, so we spent
more time at the dinner table, a relaxing and
rewarding experience in itself.
I followed my diet to a T, and only rewarded my self with two stray meals throughout the
entire 13-week, pre-contest diet. I had one slice
of cheese pizza one day when Josh noticed I
was a bit on edge or what he called “B…..” (I
called it a bout of “food envy/ rage”) and one
Mexican meal after a trip to Vegas. I dieted
throughout the summer and on our family trips,
I took all my supplements and food along and
tried to focus on the trip rather than the food
I was missing. I had a great time and great
people around me the whole time to help support my ultimate goal.
F O U R W E E K S O UT F R O M T H E A L A M O
S H O W D O WN C L ASS I C
At this point of my training, I added an
additional 2 repetitions per set to each of my
exercises. Instead of 10 reps, I did 12, etc. I also
began to use supersets and compound sets in
my workout. I reduced my rest intervals from
90 seconds to 60 seconds and would cut them
still further as the weeks drew closer to my
competition.
I felt great! Every workout I got stronger and stronger. I credit this in large part to
Beverly’s Glutamine Select. As my diet and
training became harder and harder I took more
and more Glutamine Select.
M I STA K E S AN D A L E SS O N
LEARNED
I was very fortunate to have the
Beverly Workshop Manual and Josh to
guide me through my figure competition. I didn’t make any mistakes …
except for one. Three weeks out from
the show, I decided to begin some
outside track drills to make my cardio
more interesting and help put the final
touches on my glute and hamstrings.
I decided to go to a local high school
track and jog for 20 minutes, then
perform sprint drills for 20 minutes
and run bleachers for 20 minutes. At
that time my cardio had been done
inside on a treadmill performing HIIT
drills. It felt great getting back on the
track, it had been fourteen years since
I had run sprints and it brought back
fun memories, UNTIL I started feeling
severe lower back tightness. I stopped
sprinting and began stretching because
I thought my body was getting tired.
I got back up and felt okay, later that
night I could barely stand up. The next
day I could not lift, I could not walk,
every step was excruciating. I set up a
chiropractic appointment and found I
had strained my lower back and pelvic
region. This necessitated an entire
week off from cardio and lifting.
I learned a valuable lesson, when
you’re training for any competition
and you’re just a few weeks from
the deadline, don’t start adding new
exercises or activities. Stick with what
has been working. An injury from
unrehearsed exercises or activities can
completely derail all your hard work
and goal!
P O S I N G AN D F I NA L P R E S E NTAT I O N
D E TA I L S
Josh had started my posing practice with two 30 minute sessions per
week – always in those 5 inch heels. By
the last week before the show we practiced for one hour each day. Learning
how to pose and turn correctly was
critical to my succcess. At the show, all
my time practicing was justified. I was
told that my posing set me apart from
the other competitors, especially in the
side poses and transitions. And yes,
we worked on those transitions every
session, I didn’t just turn, we added
some circular motions with my hands
to make my transitions smooth and
aesthetic.
Another benefit of all that practice is that I didn’t shake or became
tired while holding my poses on stage
for what seemed like forever. I was
able to focus on smiling and trying
to enjoy my moment on stage. The
only snag I ran into on stage was dry
mouth! That’s something you don’t
think about while practicing. Thankfully, I faked that everything was fine
and the judges couldn’t detect my
discomfort.
One week prior to the show, I had
my first full make-up, partial color,
and suit posing practice session. This
dress rehearsal was a huge ego boost.
I could really see how much my body
had changed and believe me, I looked
a lot better with makeup, color, hair,
and jewelry. Finally, I believed that I
had a chance to win. In my opinion, a
full dress rehearsal a week or so out,
should be a must for all competitors.
My trainer, Josh, had one last
surprise for me the day before we left
for San Antonio. He arranged another
dress rehearsal/posing practice session.
This time, he had invited thirty people
to observe my last posing practice
routine. I would be in full competition
wardrobe, and perform all the parts of
the competition including walks and
all my turns. This way, the members of
our club could see what we had been
working so hard to achieve. Josh said
let’s treat this as your first competition.
When I got to the show I’d already be
use to performing in front of people.
Wow, the response I had from our
members was incredible! Some were
actually speechless. I even saw some
mouths open in awe when they saw
me in my two piece suit. I posed just
as if I were on stage. I walked with
my head up high and smiling big. I
transitioned into my turns gracefully
without any trips or fumbles, and I
kept all the right muscles tight, at the
right times. This was a big ego boost
and let me know I was truly ready for
my first competition.
By the time I took the stage for
real I was prepared and confident. All
the diet and training, posing practices,
choosing the right suits and getting
them early so I could pose with my
one and two piece, picking the right
color and researching every aspect of a
figure competition lead me to my first
figure win. YEAH!
T H E F I NA L R E SU L T
That Saturday night at 9:30pm, I
became the 2007 Short Division 1st
place winner in the INBF Alamo Classic Figure competition and the Overall
Figure Champion earning me a WNBF
Pro Card in my first contest. This was
one of the most rewarding experiences
of my entire life. The support of the
crowd, my friends, and especially my
family made the whole sixteen weeks
of time, training and even an injury,
worthwhile. I’m ready to do it all over
again. Thanks Beverly and let’s get
ready for win number two!
Lu Oswalt, WNBF PRO & Beverly
International’s best new friend.
11
MY QUEST
FOR BIGGER
ARMS
My Mom’s Basement,
Date: 11/15/71
By: Roger Riedinger
This
is an article I’ve wanted to include in
the No Nonsense Newsletter since the
first issue nearly fifteen years ago. I was hesitant
to publish it because it goes against the trend of
what is generally accepted today. However, I’ve
been lifting regularly for closing in on fifty years
and this six-week routine is still in my top five
result producers of all time.
I performed this workout faithfully in my
mom’s basement in November-December of
1971. Some of the equipment was home-made.
I had a lat machine that I had rigged up and attached to the ceiling joists for pulldowns and pulley extensions. My dip bars were made from steel
plumbing pipes that I bought especially so that
I could perform this routine. I had an adjustable
incline bench by that time, but earlier I had used
an 8x12 board propped up against the wall. For
dumbbells I had those adjustable ones that you
had to use a wrench to tighten the collars. (Needless to say, I used constant poundage for all sets
on dumbbell exercises.) As soon as I could get all
sets for the recommended reps, then I’d add to
the dumbbells for the next workout.
Back then a lot of training programs suggested that you work out six weeks, then take a week
off or change your routine. That worked perfect
for this routine. I knew I could do anything that
I wanted badly enough for six weeks, so even
12
Tommie Robertson
demonstrates the
strict EZ Bar Curl.
Curl the bar up to just
under the chin, pause
and tense the biceps
in this position, then
slowly lower back
to full extension.
W o r k o ut ( as I p e rf o rm e d it
t h e n ) F ri d a y , S u n d a y , a n d
Tuesday
Exercise
Bench Press
Squat
Bent-arm Pullover
Barbell Row
Press Behind Neck
Tricep Pushdown
Pulley Extension
Dips (for pump)
EZ Curl
Incline DB Curl
Concentration Curl
Sets Reps
4
6
4
6
4
12
4
6
4
6
5
8
5
8
3
max
5
8
5
8
3
8
BRIAN-
Wiefering
demonstrates
correct
positioning
– stand
fairly
erect,
elbows
stay at
your sides
throughout the
movement.
Photo by Ralph DeHaan
though this workout took about an
hour and a half (or sometimes longer)
to perform, I only had to do it for six
weeks to get maximum benefit. That’s
what I want you to do – devote six
weeks. I’m sure you’ll be rewarded as
I was. I gained over a half-inch to my
arms in six weeks on this advanced
arm specialization routine, and it’s
lasted for the next 36 years. I think it
was worth it!
P U LLEY EX T EN S I ON
If I were doing it today, I’d do the
last six exercises (arms) on Monday,
Wednesday, and Friday and the first
five exercises (rest of the body) just two
days a week on Tuesday and Saturday
(or Thursday if you want your weekends
free.)
Here are some tips as to how I performed each of the arm exercises:
If training at the gym use one side
of the cable crossover machine or an
adjustable pulley machine. You may have
to improvise if you are training at home
or substitute the lying triceps extension
(take the bar back over your head, instead
of bringing it to your forehead) keeping
your elbows as stationary as possible. For
the pulley extension use a rope handle and
bend over or kneel, resting your elbows on
a low bench. Let the rope go behind your
head, then fully extend your arms to lockout and hold for a pause before repeating.
T R I CEP S P U S HDOWN
Keep elbows in throughout the exercise. Nowadays, it seems everyone puts their
weight over the bar and presses the weight
down with elbows out. The idea is to isolate
your triceps. To do that you should stand
fairly erect, arms held vertically to your
sides with elbows in. Start at the top of your
pec line and move the bar in a gently arc
to lock out. Hold the lock out position for
a second, then bring the bar up in the same
gentle arc. Only your forearms move, your
upper arms stay locked against your sides.
Exhale down and Inhale up.
13
Photo by Ralph DeHaan
Lock out
forcefully
at the
bottom
position
on each
rep of
the triceps
pushdown.
DIPS
I put dips at the end of the triceps
routine as a pumping exercise. Do not
add weight, use your bodyweight only,
but go through a full range of motion
and contract the triceps forcefully at
the top of each rep. Rest only a minute
between each set of dips and just do as
many as you can in perfect form. If you
find it difficult to perform regular dips
you can substitute close-grip push-ups or
bench dips for this exercise.
EZ CURL
Hands should be shoulder width or
slightly narrower. Keep this exercise strict.
Curl the bar up to just under the chin,
pause and tense the biceps in this position,
then slowly lower back to full extension.
14
Whether standing or seated
keep your elbow pointed down
throughout, supinate your
wrist to fully contract your
biceps at the top.
CONCEN T R A T I ON C U R L
You can perform this exercise either
seated or standing. Grasp a dumbbell in
one hand and lean forward while bracing
your free arm against a bench or rack
for support. Start with your arm fully
extended, thumb facing forward, curl
toward your deltoid while rotating your
palm upwards until the biceps are fully
contracted at the top. Keep your elbow
pointing straight down throughout.
Don’t sacrifice form for weight on this
exercise. Many top bodybuilders used
just 25-lb dumbbells on this exercise
but they squeezed the heck out of their
biceps and barely rested between sets.
We’ll do the same. As soon as you finish
one arm go to the next until all three sets
are completed.
I NCL I NE D U M B B ELL C U R L
How many of you today remember
Steve Reeves? Well, he was my bodybuilding idol and he built his 18” arms
(drug-free) primarily with this exercise.
Did he have a multi-angle adjustable
bench back in the 40’s – no, he leaned
a board against the wall, or propped
up the back of a flat bench with some
cement blocks. For best results, do the
exercise like Reeves did it: Lie back on
an incline bench with your head resting
on the back. Allow your arms to hang
straight down with your elbows pointing down from start to finish. Curl both
dumbbells together all the way up until
they almost reach your delts, tense at the
top position, then lower all the way to
full extension.
Nutriti o n
Despite everything that is written
on the importance of diet, the vast majority of bodybuilders still don’t realize
that at the very least nutrition is 50%
of your success. One thing I found early
on is that I had to gain some weight to
increase my arm measurement. On this
program I gained about five pounds and
added 5/8 inch to my arm measurement.
Here’s how I dieted then.
B r e a k fast
Three eggs, one-half pound of meat,
one glass of milk, two pieces of rye toast
with peanut butter; Supplements: 15
desiccated liver tablets, 1 vitamin C, 1
vitamin E, and 1 B-Complex.
M i d m o r n i n g w o r k br e a k
Protein drink consisting of two cups
of milk and one-half cup milk and egg
protein powder.
Lu n c h
One serving meat, one serving cottage cheese (with pineapple), one salad,
one glass of milk; Supplements: 15 desiccated liver tablets, 1 vitamin C.
A ft e r n o o n br e a k
Protein drink (same as mid morning)
Supper
A large serving of meat, fish, or
poultry, a serving of cottage cheese or
yogurt, and a salad. (In all honesty, I
probably had a dessert every day or two
as well – usually ice cream.)
B e d tim e
Another protein drink (2 cups milk
and one-half cup protein powder), along
with 15 desiccated liver tablets and 15
brewers yeast tablets, 1 vitamin C and 1
B-Complex.
This nutritional program supplied
me with approximately three hundred
grams of high quality protein, plus more
than enough of the micronutrients necessary for muscular growth.
A d j ustm e n ts I ’ d M a k e T o d a y
Today, I would cut down on the
amount of milk unless weight gain was
my primary objective. In the program
above I was getting about eighty grams
of carbohydrates from milk sugar. I’d
substitute some good complex carb
sources like oatmeal or sweet potatoes
at breakfast, lunch, and dinner. Rather
than mix my protein shake in milk, I’d
use 4 tbsp of heavy cream, 14 oz of water
and 2 scoops (or 1/2 cup if you want
to do it old school style) Ultra Size or
UMP (much improved versions but still
milk and egg proteins) mid morning,
afternoon, and before bed. The reason
I suggest adding cream is that it allows
you to digest and assimilate your protein
drink similar to whole milk minus the
milk sugar.
S u p p l e m e n ts
Instead of the individual vitamin
tablets, today I’d take a Super Pak. In
1971 I was taking less potent desiccated
liver tablets, but Ultra 40 would definitely fill the bill today. You could get by
easily with ten per meal instead of the
15 that I took then. Brewer’s yeast was
included in the original formula for it’s
amino acids and additional B vitamins,
a better choice today would be Mass
or Density – 10 Mass or 5 Density with
your before bed protein shake.
Don’t be afraid to give this routine
a try just because it’s different from what
others in the gym are doing or what
you read about in the magazines. Take
it from me, follow this routine for six
weeks, no more, no less and you will get
results that will surprise you.
In closing I’d like to thank Jeff Williamson for letting me have his column
space this issue. I’d also like to thank
George Coates as the originator of this
routine that had a profound effect on my
bodybuilding career and subsequently
upon my life as owner of Beverly
International and publisher of the No
Nonsense Newsletter.
15
PRO-SHOP
DIARIES
(PART FIVE) Memoirs of Glory:
Expert Commentary from the Cheap-seats
By: Rusty Traufeé 'Midwest Muscle Legend'
"So how's he looking?"
“It all has come together exactly
as planned,” I proudly said, as pleased
with David’s shredded physique as I
would be if it were my own. “Here’s
your tickets. Eddie, Heather and Holly
are already saving our seats.” I handed
Doug his admission pass without the
traditional 20% handling fee, just glad
to have everyone from the gym sitting
together.
One of my prize pupils, David, had
worked hard and was competing in
the novice class of a local drug-tested
show on the very stage in which I
had last competed. Decades later, my
controversial second-place finish is still
being heatedly argued at local gyms.
I’d like to think it’s even being argued
sometimes when I’m not there to bring
it up.
16
I sit down with Heather and
Holly (two of our more attractive gym
members who have earned so much
respect from gym members that they
no longer are unmercilessly hit on)
and Eddie McBride (a local physique
champ that is impossible not to like).
To me, this comradery is what it is all
about. Even though bodybuilding is
one of the most solitary sports imaginable, the all-consuming preparation is
made so much easier when you create
a core group of gym supporters. We
all had helped David get ready for his
first trip under the lights and today
was the day to view the end results.
“All set with the camera, Heather?” I ask, knowing the vital importance of capturing the moment. “Once
the day is over, those images can be
lost forever. I am certainly glad I got
photos from when I competed here
back in ’72 and I know you all have
admired the pictures on the wall.”
I notice everyone in our circle roll
their eyes in unison (no doubt fondly
recalling the 11”x17” glossies of me
that adorn the cardio area. “Oh, we
remember,” Eddie says. “I have seen
people arrange for someone to catch
their posing routine on camera, but
you are the only guy I know that hired
his own photographer and caricature
artist.”
“…And three decades of Rusty
Gym™ members have benefitted from
that artistry,” I quickly add.
Doug was the newest member of
our crew. As a natural ectomorph that
has gradually packed on a few pounds
of solid weight, I thought seeing some
conditioned but attainable drug-free
physiques would go a long way towards keeping his level of inspiration
high (after all, the kid can only focus
his idolatry on just me so much). He
singles out a novice competitor who
looks a bit overclassed in the line-up.
“That guy doesn’t look like a lifter…”
Doug points out with a confused look
on his face.
“He may not quite be as ready as
the other competitors,” I conceded,
“but all of the competitors are worthy of our admiration... I know what
you’re thinking - easy for me to say
with my pro-level genetics… but everyone on that stage, from the overall
winner to the non-placers, have done
amazing things with their physiques.
They set a goal for themselves and
devoted months of their lives towards
achieving it. Some of them started
getting ready for this a year ago, just
striving to improve over their physique
of last year.”
“Just getting on that stage makes
them champs,” Eddie McBride says,
his love of the sport obvious. “My first
time on stage was a disaster. I was
training in my parents’ basement at
the time and thought I was in shape.
My ‘posing trunks’ had a Fruit of the
Loom label on the back and on the
day of the show, I thought I was holding water. Looking back, I realize I
was holding blubber. The crowd was
encouraging even though I didn’t
even place. A week later, I signed up
at Rusty’s Gym and haven’t missed a
workout since.”
“Everyone wants to win, but
your final placement is just the opinion of nine judges based on how you
look on that one day. Their opinions
matter since everyone on that panel
is a veteran of the sport but no one’s
opinion matters as much as your
own,” I wisely say. “As long as you
gave it your all and have improved,
then you have every right to feel
proud.”
NATHAN
Hagedorn
(age 17) really
dialed it in for
the 2008 NPC
Northern KY
teenage division. Nathan
focused on his
conditioning
and presentation and earned
the 2nd place
trophy for his
efforts.
The lightweight awards are
handed out by an elegantly beautiful woman that had won the overall
figure title here the year before. The
congratulatory kiss planted on the
winner’s cheek that would have been
a fantasy for most men, went pretty
much unnoticed due to the sensory
overload of winning his first physique
class title.
“That guy looked great…,” Doug
said, an obvious lead-in to a question.
“There were guys with some better
individual body parts but he was balanced and in great shape. Did he just
have better genetics?”
“He didn’t even make the top six
last year,” Eddie adds. “He’s really
transformed himself.”
“He went to school,” I add.
“After last year’s show the judges told
him what areas he needed to work
on. He showed up at my pro-shop,
17
bought some Beverly products and
took home back issues of the No
Nonsense Newsletter. I could tell he
was applying what he had learned.
Every few months, I would see him
looking fuller and leaner. The people
at Beverly advised him on his diet and
that allowed him to kick up his training a notch. He became a real student
of the game.”
“Where did you learn nutrition?”
the kid asks me.
“Same place,” I say. “There wasn’t
a No Nonsense Newsletter back in
those days but I did have a mentor. I
attended a local contest even smaller
than this one. Afterwards, while the
fans were all mobbing the guest poser,
I was picking the brain of this nutrition guru named Jim Heflin. Heflin
worked with more bodybuilders,
both champions and real people, than
anyone in the game. Not only did I
learn that I was not eating enough
protein, but the protein I was using before then was low quality. He
was the owner and formulator of the
original Beverly products. You could
tell he was making the best stuff possible because that’s what he wanted to
use and he loved helping other people
improve their health and physique.
His advice from thirty years ago is still
valid today!”
“I’ve read about him,” Doug
excitedly says. “I have absorbed every
megabyte of info on the Beverly site.
I’ve read all the back issue articles
posted on there and even have become friends with some regulars on
the online forum.”
DAVID SMITH
was one of the
lightest, but
tightest in the
Novice heavyweight class at
the Northern
KY. Symmetry
and superb
conditioning
secured the 2nd
place spot for
him.
“Showtime!” Eddie interrupts,
pointing to the stage as David and the
rest of the middleweight class file out
into view. David walks confidently
out, broad-shouldered and lean with
18
tight skin and a narrower waist than
any of us would have predicted six
months ago when he declared his intention of competing. He had followed
his diet to a T, added in some special
Beverly pre-contest products and
increased his training volume while
keeping heavy weights on his core
exercises. He was ready!
Heather had walked to the front
of the stage and was snapping away
with the camera as the rest of us
swelled with pride. “He’s really dialed
it in,” Eddie proclaims; his own closetful of contest trophies added credence
to the comment.
“He looks great!” Doug exclaims.
Seeing great physiques is inspirational but seeing a transformation
like this with someone you know
really opens your mind to your own
potential. “How does the supplement
plan change when you get ready for a
contest?”
David made the first call out and
was holding up well during the mandatory comparisons. You could tell he
had to remind himself to smile at the
audience from time to time but he was
doing a great job holding the positions
Eddie and I had drilled into his head.
“When supplementing to get
shredded, it is a three-stage strategy,”
I lecture. “Of course you cut out the
junk and lower your carb intake, but
first off you need to make sure you
cover all the nutrition basics just as
you have in the off-season. This means
you take your Super-Pak, your healthy
fats and drink your Beverly shakes.
If you were drinking two shakes a
day, you will need three since we will
be replacing some of your daily carb
calories with protein. If you followed
a good off-season diet you should be
starting out in decent shape.”
“Secondly, the reduced calories
and increased exercise and cardio will
be more than you are used to. We want
to burn fat but it is easy to lose some
muscle while doing this. To avoid that,
we use special high quality aminos.
David was taking Density tablets
with his meals. They provided him
with easily-absorbed essential aminos,
ensuring that he eliminated any ratelimiting amino acids. Before and after
his workouts he took a dose of Muscle
Synergy. Muscle Synergy contains
arginine, HMB, creatine and aminos,
which contribute to the fullness and
pump he is showing onstage. He also
continued to drink Glutamine Select
during his workout just as he had done
in the off-season.”
“What about caffeine/ephedra fatburners? Every muscle mag is jammed
full of ads for products guaranteed to
jack you up…,” Doug asks.
“David has been dieting for sixteen weeks,” I reply. “You can’t get rid
of years’ worth of accumulated body
fat in a week or two. All a strong central nervous system stimulant would
do, if taken for that long of a time period, would be to flatten him out and
make it hard for him to sleep at night.
There are some great Beverly products
he used to encourage fat-burning without the concern of adrenal burnout
you have with other fat burners.”
“First off, EFA Gold keeps his
metabolism primed and energy levels
up. As he started to work in more
high-intensity interval training on
the treadmill, we added in Lean Out.
Lean Out contains L-carnitine and a
blend of fat emulsifiers and fat burning co-factors. This gave him all of
the fat-burning metabolic factors to
encourage fat loss without stimulants.
L-carnitine encourages the breakdown of fat and it’s use as fuel in the
mitochondria. In the last 8 weeks we
included 7-Keto MuscLean, extra
L-carnitine in the form of Beverly’s
Energy Reserve, and he drank some
green tea. Even this was a gradual
thing with him drinking one cup of
green tea and a half dose of 7-Keto
MuscLean the first two weeks. Two
weeks later, we doubled the MuscLean
to a full dose and for the last month he
drank 2-3 cups of green tea and took a
full dose of MuscLean in the morning
and a second one before his afternoon
cardio work. Too many people try to
force a metabolic response with a max
dose of a thermogenic. You are better
to start with very little so that you can
gradually increase things, if needed.
Too much CNS stimulation just leads
to almost immediate adrenal burnout.”
As the judges scrutinized the class,
David seemed to be in call-outs with
the best in the class. His slight, yet
Saran Wrap-tight physique caught the
eyes and the crispness of his midsection was particularly impressive. As
they called out the placings, David
ended up a respectable third. Well,
his biased friends in our section of
the seats felt he may have deserved
to place better, the huge grin on his
face as he clutched his trophy made it
obvious that third was quite alright in
David’s mind.
“So, any desire to get back up on
stage yourself, Rust? Maybe see what
a master’s show is all about?” Eddie
asks as we file out of the auditorium.
“Nahhhh… my place is helping
young, hungry guys like you and David
look your best,” I reply. But a part of
me wonders - after 30 years offstage,
is this new generation ready for the
return of the Rustman?
19
October, 2008
Fall has arrived. Fall brings us
back indoors. It concludes a
perfect summer and gives us a
strategic harvest time to redirect
our thoughts to the winter months
ahead. Heck, what else do we have to
do in the cold, dreary winter months
with the extra time on hand but to
work on our bodies - inside and out??
Think ahead sixteen weeks… get your
training program set…goals written…
way in advance of January 1, 2009.
Don’t wait. You know what happens
when you wait…time passes, then the
hard hitting reality sets in! Oh my
goodness, those sixteen weeks just
went by in a blur and you find yourself
further behind your physique, strength
and conditioning goals.
Sawtelle, Jeffrey Gitomer’s new little
book. I guess it really isn’t strange at
all for me. It’s actually rather normal. I
like it messy and mixed up!!
Over the 45 fall seasons of my life,
things have sure changed. I want to
show you the home gym that I worked
out in for the first ten years of our
marriage. This picture was the fall of
1990.
After Roger and I sold our commercial gym back in 1986, we decided
to train at home. It was easier for me
to work my three jobs and take care of
Jaye, while Roger worked his three.
We did have mem-
berships to a few places, but at this
time in my life, I was torn and running
in fifteen different directions so having
the equipment at home was a time
saver. The detached, one car garage
had no electric, water dripped from
the concrete ceiling in my face while
I benched, and it stunk supremely of
mildew. There were bugs; we ran electric cords from the house so we could
have a fan in the summer and heat in
the winter. (That was a real experience.) I had to turn the heater on early
so the temperature
Start reading - material of all
kinds. Step out of your normal path
and enlighten your mind. Right now I
am reading a strange eclectic grouping of books. Brian Tracy, Something
for Nothing, Anne Rice, Blood and
Gold, David Wroblewski’s, Edgar
Here are some pics of
the lifetime goal that
we finally achieved
this summer.
You’ll have to look behind my sisn-law Kelly, daughter Jaye, and me
into the garage/cave that was our
home gym for 10 years. (note: our
street was recognized as the worst
street in Southgate-we didn’t care)
20
was above freezing by the time I was
ready to train. When I opened the
garage door to go in guess what, the
heat left! Most of the time I trained in
layers and a coat. My training fashion sense went out the back door. (I
wished I had one.) We had a power
rack, power blocks, and a bench with
leg curl and extension attachments.
I kept my wraps and accessories in a
crate that crusted over with mildew
almost over night! These are the crazy
days of marrying a bodybuilder and
falling in love with the sport. It was all
definitely about training, and continuing to improve. Just like it is today. The
same feelings drive us to continue to
train. I didn’t complain. I was thankful
for all of it. We just kept trying to work
around the odds and adapt.
After 23 years of training at home,
buying used equipment from gyms
that went out of business, Roger and
I now have our dream gym. Because
we experienced all of the deprivation
of luxury over that time period, we
can appreciate this center even more.
This was a life time goal that we saved
for and finally achieved. That goal is
now checked off!! I told you this little
story because those are the special life
circumstances that makes us who we
are today. If you set goals, keep working towards them, you WILL achieve if
you believe and stay course.
This is a chili recipe
...that will fit right into your fall
meal prep plan. If you divide the
full recipe by four servings, it comes
out to about 310 calories per serving.
S a n d y ’ s C h i l i - O ooo :
T e n Mi n u t e To p s R e c i p e .
• 93% ground turkey or chicken
• 1 can of light red kidney beans
• 28 oz can of diced tomatoes
• 2 Chili O seasoning paks
• French’s yellow mustard
• Extra Seasonings: sea salt,
regular black pepper, chili powder
Ten minutes to chili time…
• Brown turkey in a large non
stick skillet
• Add sea salt, black pepper, and a dab
of chili powder while cooking
• Sprinkle 1 full pak of Chili-O mix
over turkey - then add about threefourths of the second pak
• Stir and mix it around
• Add full can of tomatoes, plus about
a quarter of the tomato can of water
• Add the beans
• Stir in a tablespoon or so of mustard.
• Bring to boil, and then simmer as
long as you like. (30 min)
Beverly's new Up-Lift
...product is now available. It
should be in stores and gyms
by now. If you are frequenting
a facility and they don’t have it,
please tell them to get it for you!!
You can find more information on this
brand new Hybrid NO training formula
at: www.bodybuildingworld.com.
T h e f i v e m o s t a s k e d q u e s t io n s
a bo u t t h e n e w p r o d u c t a r e …
1. Can I still take Synergy with UP-LIFT?Yes, they complement each other.
2. Can I mix Glutamine Select with
UP-LIFT? - Yes, but I like to take
UP-LIFT about 15 minutes before
training, then drink Glutamine
Select while I train.
3. How long will one container last?
15 training sessions
4. What is the flavor of the powder?
Punchy flavor (The CherryCult)
5. Can I take this product while
prepping for a contest? Absolutely
– it is great for fat loss and can be
used for energy in place of carbs.
Roger and
I have used it
each workout
since it came in
the warehouse.
I love it. It helps
me get thru
those evening
training sessions
now with a new
sense of drive, clarity and energy. I give
it an A!
In this issue you will
...read about John Barnhill and
he gives you a great cardio
cocktail to use. I suggest adding
the UP-LIFT to the mix especially
if you are doing a tough cardio
session on an off weight training day.
We have been upgrading
...our information on our website,
www.bodybuildingworld.com.
You may want to visit again if
you haven’t been there in a while
to read some of the articles and
re-familiarize yourself with the layout….
There is a Featured Articles section
along the left hand side that has our best
training programs. I’m sure one will fit
right into your 16 week Fall-Winter plan.
Check it out!
Krista Riddley wrote in
...and asked which protein bakes
better and is there a place to find
recipes? Krista, the Ultra Size
is the perfect baking protein. Our
clients have made muffins, cakes,
brownies, crepes, and even used it as a topping for fruit pizza. We have many recipes
throughout our website, and if you go to the
discussion board you will find many doable
protein and food recipes to try. Good luck!
21
Speaking of recipes
Congrats to 77 year old
...in the last NNN BBW section, I
gave a recipe for the no bake Protein Bar. If you missed it, check on
our website for issue volume 13, #3…
Mike Moore added 3 new options to
the Beverly Bar Mix… sunflower seeds,
dried cranberries, and coconut flakes!
Sounds great to me! …Teresa Giordano of The Power of Fitness said she
added chopped walnuts and dates. She
also offers her quick “Hold me over”
snack...
… Peter Lupus (a long-time
Beverly user who starred in the
original Muscle Beach Party
movie and Mission Impossible
TV series). Peter set a world
record for carrying/lifting 77,185 lbs
in 26 minutes and 50 seconds. That is
some record!... Katie Fifer won the
overall and masters division in her last
bb show. She just turned 49 and said
that she may be doing the NKY 09!
Congrats Katie!...
• 1/2 cup low fat cottage cheese
• 1 scoop chocolate Muscle Provider
• 1 tbsp peanut butter
• Stir and enjoy…Thanks for sharing guys!
If you have a recipe to share, please send
it to: [email protected]
Jeff Everson has a new
…magazine for the ladies called
STF- slim, tone and fit….the first
issue was amazing. Check it out.
Karen Koumas, Jeff’s better half is the
featured female guru and she knows
her stuff! I can’t wait to see what he
does with issue #2. I know for a fact
that Karen is strict on her diet. What
she wrote was to the point of perfection. I know she loves licorice too! (I
can’t choose a single candy - I love it
all! Ha! Resisting candy is a character
building exercise for me. It signifies
strength and shows me that I am a
grown up fightXCESS WEIGHT
DROP...YOUR E
SHOP ‘TIL YOU
ing my childish
inward desires!)
Jessica Paxson
L
2008 ANNUA
The Woman
You Want
To Be.
Slim, Tone & Fit
MAGAZINE
STF MUSCLE
Super
m
Mo
Francisa Dennis
Figure Champ with
JESSICA
6 Kids!
g
Lon
Blazing Energy All Day
OUS
FABULMAT
FATtoTRAN
SFOR ION
Her Star
is Rising
AMAZING
W W W. S T F M A
Get
ff
Bu
Get Started Right!
GAZINE.COM
Training & Diet
22
... came in the
best shape of
his life and
placed 5th in the
open middleweights at the Europa
Super Show. He wore
his Beverly “T” and
said that many of the
competitors made positive comments
to him about Beverly products! …congrats to beautiful Lee Ann Biesenthal
for her NAC Figure Show first place
in 35+ division. It was a pro qualifier
and she now has her card! She used the
GOO recipe and even passed it out to
others!... Did you guys happen to see
the FAME 2008 Masters North American Championships show poster? Scott
“OLD Navy” Hults is on the poster
flanked by two really pretty ladies!!
Way to go Scotty
Boy! ...Hats off to
Dan Brady who
took home the
KY State BB first
place hardware for
winning the lightweight class!... Lee
Anne Graham
££nän
ÓäänÊÕ>ÊUÊÃ«>ÞÊÕÌÊ£
rn Off Fat
❖ Tight Thighs ❖Bu
to PHAT Camp
❖Awesome Abs ❖Go
ner Cuts ALL Your
World’s Best Trai
Mark Domme
Cellulite!
E.COM
WWW.STFMAGAZIN
won the 2008 KY State Figure Overall
in August! Lee Ann is a huge Beverly
Believer and user. She has competed
many times and each time keeps on
improving. It is a blessing to know her.
Keep up the great work Lee Ann!
The NPC USA’s in Vegas
…this year awarded a Beverly user her
new Pro Card for her beautifully muscled physique, perfect
lines, and conditioning. Isabelle
Turell lives in Indiana now, but
came from Florida where her
trainer Tim Gardner (Body
Tech in Tampa) coached her.
Tim got Isabelle on Beverly
because the quality is so pure.
She said the one product she
was most amazed with was
the Ultra 40 liver product.
She only began using them
for this competition and got
huge results. She said it blew
her mind.
She also uses Muscle Provider,
Lean Out, and Multiple Enzymes….
She will have a wonderful journey
now in the company of IFBB Pro BB
women!!
Liver is a perfect food
We have a new doctor client that
specializes in treating depression
and she bought a ton of Ultra 40
for her website. She said that they
tested hundreds of foods and that
liver came out to be the best food to
treat her patients suffering from depression. They can’t eat enough of the
liver as food, so she got the best liver
supplement she could find on the market for them … Beverly’s Ultra 40!
Congrats to Veronica
… Paylor for winning the 2007
NPA Virginia BB. She uses
Beverly Muscularity, Lean Out,
UMP and loves sweet potatoes!...
Kendall Barbour has been training
for twelve years and just won the
overall novice 2008 NPC Georgia BB
championships on July 12th. He said
that he pounded Muscle Provider and
Glutamine Select. These two products
were essential to his training because
they helped him keep his size and to
come in to the show dry as a bone. That
is what it takes Kendall!!... Congrats
to Melissa Steere (Brad’s wife, www.
bradsteere.com) for setting 3 USA PL
Michigan raw state records - bench
150, squat 240, deadlift 270. That is
fantastic, way to go!
Another fantastic trainer
…is Charles Staley. Check out
one of his training summits
if you get the chance…http://
store.staleytraining.com/.
In closing, Fall into
...good habits! Fall out of activities that sabotage your happiness and personal success!
We are all working to better
our lives day in and day out. If
you are to be truly happy with
what you have, you must earn it. That is
why a bodybuilder has such honor and
admiration for the competitive sport
because it means so much to have built
such a resilient character after going
thru, surviving, recording, and planning
a contest prep program.
I love it when they comment on
how they did not miss a work out in
12 weeks or their diet was to the T. It
takes guts and determination to resist
the things that give instant gratification but sabotage after the fact. It
makes you a stronger person to have
persevered struggles, to come out on
top, stronger and wiser, more independent and steadfast in your belief
system. Your lives will be richer, your
smile brighter, your head held a little
higher and most of all your back bone
will be thicker! And I don’t mean
thick with calcium either…. If you
have stories to share, send to: sandyr@
beverlyinternational.net . We are
always working for your betterment.
One last preach from my mouth…
Remember you younger lifting buds,
take Joint Care now for your future
joint integrity. It will help you avoid
the future aches and pains that years
of lifting inevitably bring about. I am
now living on it! That soft brown gel
cap has become a supplement staple in
my routine. Ta Ta for now!
Check out Ian King’s Coaching Intern
Attendees with their favorite supplements.
(Ian is kneeling at the left.)
One of my great friends
..Ian King offered a picture of the
attendees at his three-day Coach
Intern Program in Utah this August.
If you are interested in furthering
your business and training knowledge,
Ian is the one to contact. His Get Buffed
book series is a must read. (We have all of
them.) Ian lives in Australia, but if you are
interested in attending one of his camps in
the U.S. check out http://www.kingsports.
net/services.htm for a time and place.
23
EATING
CLEAN
What does it mean?
When do you do it?
And how can you get started?
By: Steve Colescott
It’s
one of those vague terms
tossed around at gyms. But
what does “eating clean” really mean?
The answer to that varies from individual to individual. To some, it might
be a New Year’s resolution to no longer pick up breakfast at the drive-thru
and avoided deep fried foods (perhaps
not an aggressive goal but for some a
very noble one). For others, it might be
an extremely precise, exacting dietary
regimen in which each nutrient is measured and consumed like clockwork.
For bodybuilders and figure/fitness competitors, the term tends to
lean towards the more extreme, strict
interpretation. Some make it a 24/7,
365-day a year lifestyle. Others tighten
things up for specified periods in order
to reach a particular goal. The level
of year-around strictness seems to
depend on the lifter’s genetics, metabolism, psychological preferences
and lifestyle.
Steps to Clean Eating
AUTUMN EDWARDS
includes a broad
array of healthy,
unsaturated fats
from sources such
as canola, olive,
flaxseed and fish
oils, avocadoes,
almond butter and
nuts like almonds,
cashews, pecans,
and walnuts.
24
I talked to five of the area’s best
physique athletes, each of them adept
at both the theory behind bodybuilding
nutrition and practiced at the in-thetrenches realities of eating and training
to reach peak physical condition. Their
backgrounds vary but their advice rings
out like a unanimous chorus. What
works, works… and these bodybuilding
champs are happy to share the steps
they take for eating clean.
I asked personal trainer, freelance
writer and Kentucky state bodybuilding class winner Steve Weingarten to
define eating clean. His succinct definition was, “consuming, in measured
portions, only those foods that contribute to [his] bodybuilding goals.”
Natural pro bodybuilder Jeff
Williamson said, “Eating clean to me
means always eating quality protein at
least six times a day, watching closely
what type and amount of carbohydrates and fats I am ingesting, and
only eating junk food or sweets on a
scheduled basis.”
Autumn Edwards, a personal
trainer and high school Spanish teacher (and overall figure winner at the
2008 NPC Northern Kentucky) adds
that her definition restricts her intake
to “nutritional foods that you can envision close to their natural state.”
ANTHONY CHAPMAN
"Preparation is the
key.Get rid of all those
sweets and stock up on
healthy foods."
Out of sight, out of
mind seems to be the
maxim here.
These simple steps will take your
eating from haphazard consumption
to a lean muscle-building program of
eating clean:
S TEP 1 : H y d r a t e Water is used
to eliminate most of the body’s waste
products, both through sweat and
urination. If you are just starting to
eat clean, increased water intake will
flush your body of “sludge” brought
on by environmental pollutants, food
additives, unhealthy fats, sugary junk
and metabolic waste. Intense training
(as well as the post-exercise metabolic
needs brought on to build muscle and
burn fat) require extra water intake.
All of our champions seemed to
shoot for a water intake of roughly
one gallon daily, even though Jeff Williamson doesn’t measure water intake
and Steve Weingarten admits that he
doesn’t pay as much attention to it as
he should in the off-season.
Kerry Tighe, a personal trainer
and mother of two (as well as 2008
Northern Kentucky Figure class winner) added, “Sometimes I drink up to
an additional half-gallon if my workouts or daily schedule is super busy or
intense. I always suggest that my cli-
ents drink at least 2 liters of water per
day along with eliminating any drinks
that have calories with the exception
of Beverly protein shakes.”
S TEP 2 : D e l e t e This step may
seem remedial to most. Eating clean
requires that you get rid of all the junk.
Eliminate all of the junk food, simple
sugars and fattening low-nutrient,
time-saving favorites.
Anthony Chapman, a San Antonio-based real estate appraiser and
top-placer in multiple bodybuilding
contests takes a no-nonsense approach
to those he advises on eating clean. “I
first let them know that dieting isn’t as
hard as they may think. Preparation
is the key. Get rid of all those sweets
and stock up on healthy foods.” Out
of sight, out of mind seems to be the
maxim here.
25
Those that live alone can easily
perform a “sweep” of the refrigerator,
freezer and cupboards. Fill a trash bag
with all of your undesirables. This may
take some mental reprogramming. We
are conditioned to not want to waste
food. Focus on the benefit to your
physique that a lean, mean kitchen
can ensure. If you have room-mates or
children living in the home, it requires
more discipline, but hundreds of Beverly champions have made it work.
JEFF WILLIAMSON
>>
Nature abhors a vacuum and an
empty fridge is also a bad sign. Once
you clean out the junk, having preprepared healthy meals and ready-toshake-and-go Beverly protein shakes
makes staying on task simple and
eliminates unplanned cheat meals that
can ruin your chances of success.
"Eating clean to me
means always eating quality protein at
least six times a day,
watching closely what
type and amount of
carbohydrates and fats
I am ingesting, and only
eating junk food or
sweets on a scheduled
basis."
STEVE Weingarten
>>
"My typical carb
choices include
oatmeal, brown rice,
various potatoes, fruit,
and Ezekiel bread."
26
S TEP 3 : Balance. The biggest
difference between the typical North
American diet and the eating programs of the Beverly champions is
in macronutrient balance. The North
American diet is based on economics with cheap sugary, processed high-calorie, low-nutrient sources being more
easily stored, prepared and sold for
larger mark-ups. To build muscle, we
need to shift the balance from empty
carbs and calories to lean proteins.
A high intake of protein is the
most consistent component of each
athlete’s program. Jeff Williamson
consumes protein (either from Beverly
shakes or food) at each of six daily
feedings. “My whole food protein choices are lean red meat, chicken, eggs, and
tuna,” says Jeff. “…tuna only because
it is quick and easy.” Steve Weingarten
adds turkey breast and bison in among
his favorites. Both Autumn Edwards
and Kerry Tighe include tilapia to their
list of clean protein selections.
Ultimate Muscle Protein or Ultra Size
everyday for the last 2 years,” she says.
Anthony Chapman strongly believes that to build maximum muscle,
quality proteins make a huge difference. “I need to supply my body with
only the best. This is why I prefer
Beverly’s protein. It tastes great, very
versatile, high in protein, and low in
calories and fats. If I get too busy and
can’t prepare meals ahead of time, a
Beverly shake keeps me on schedule.”
KERRY TIGHE
"I always suggest that
my clients drink at least
2 liters of water per day
along with eliminating
any drinks that have calories with the exception of
Beverly protein shakes."
In addition to whole food proteins,
each athlete relies on Beverly protein
shakes to ensure maximum nitrogen
retention. For most, this is either
two or three shakes daily based on
their schedule. As a teacher, Autumn
Edwards says, “I have a mid-morning
shake as I teach and a post-workout
shake. Depending on my goals and
the time of day, I will drink shakes
with higher or lower carbohydrates
and different types of fast/slow acting
proteins.”
Kerry Tighe drinks two to three
Beverly protein meals everyday, year
round. “I have had Muscle Provider,
S TEP 4 : E n e r g i z e . Good
carbs encourage muscle growth while
maintaining leanness. Kerry Tighe emphasized the use of sustained release
slow-carbs. “The white refined carbs
are what really do me in,” she shares.
“They were all a huge part of my diet
when I was unhappy with my body
composition. When I'm on a contest
diet I eat grapefruit, old fashioned
oatmeal, sweet potatoes and bananas
(only in my carb-up meal).”
Steve Weingarten echoes her
views on carbohydrates. “My typical
carb choices include oatmeal, brown
rice, various potatoes, fruit, and Ezekiel bread. My strict bodybuilding diet
carb choices are limited to oatmeal
(1/2 cup with breakfast), berries and
vegetables.”
While a limited amount of carbs is
necessary to restore muscle glycogen
levels post-workout, well-chosen, slowly-assimilated carbs offer adequate
energy without the excessive carb load
that leads to increased body fat.
S TEP 5 : M e t a b o l i z e An
important factor in eating clean is to
avoid some of the commonly found
fats (hydrogenated fats, saturated fats)
and replace them with healthy fats.
But be careful what you consume. As
Anthony Chapman cautions, “I watch
my fat choices all throughout the year.
I use non-fat products as much as possible. Reduced fat and low fat is not
the same as non-fat. Don’t take any
shortcuts.”
Once bad fats are eliminated,
good fats must be added in to your
diet. Jeff Williamson says, “Most of
my fat during my strict or competition diet is EFAs or whatever I get in
my lean meat.” Beverly’s EFA Gold
can serve as a method to balance the
essential fats deficient in most people’s
diets. This has a positive metabolic effect, promoting muscle-building while
decreasing body fat levels and discouraging the creation of new fat. After
EFA Gold creates a solid base, other
healthy fats can be added as needed.
Steve Weingarten says “I minimize saturated fat year-round. My fat
comes from egg yolks, nut butters, fish
oil and macadamia nut oil. I consume
these year-round, varying my fat
intake from 20% - 35% of my calories
depending on my goals.”
Autumn Edwards includes a
broad array of healthy, unsaturated
fats from sources such as canola, olive,
enova, flaxseed and fish oils, avocadoes, almond butter and nuts like almonds, cashews, pecans, and walnuts.”
Even though these options are less
common, the variety of healthy choices
is still impressive.
There you go! Five easy steps
towards eating clean. You don’t have
to be a champion bodybuilder or figure/fitness competitor to follow these
guidelines, but doing so just might
make you look like one.
27
The Key to
Bodybuilding
Success
STICK TO YOUR PLAN
By: Brandon Richards
MY
last show was six years ago. After
my 2002 show I got caught up
in my career and didn’t place competing
high enough on my priority list to make
time for it. Although I wasn’t competing I
still remained disciplined. During the past
six years I’ve missed only a handful of
workouts and have kept my diet consistent and clean. At the end of last summer
I decided it was time to get back on stage.
I was seriously considering competing
in the fall, but then remembered the last
time that I had given myself only 9 weeks
to prepare. I finished 5th that time and
didn’t want to repeat that experience.
With this in mind, spring of 2008 was a
better option and I am glad I was patient.
I decided on a 16-week diet plan,
with a goal of losing approximately 1 – 1.5
lbs / week. If all went according to plan
I’d weigh 185 lbs at the show. I felt that
this would be the perfect weight for me.
I’d be lean enough, yet still hold enough
mass, to be able to win the show. I took
out my calendar and determined December 1st was the day I would start my
pre-contest diet.
December 1st arrived and it was time
to begin executing the plan I had put in
28
P r e C o n t e s t S u pp l e m e n t
Sc h e d u l e
U l t r a 4 0 I take 4 liver tablets with
each meal.
C r e a t i n e S e l e c t I take before and
after my workout. I also take it in mid
afternoon.
G l u t a mi n e S e l e c t I take a scoop
before, during, and after my workouts.
M a s s Ami n o s I take 4 tablets before
and after my workouts. I also take 4
tablets before bed.
M u s c l e Sy n e r gy I take 8 tablets
before training. I also take 8 tablets
before bed.
place for the next 16 weeks. I laid out my
diet and supplementation. I wrote down
my workouts and cardio. I established my
weight loss benchmarks and ideal goal
weight, and I was mentally ready.
Because I was so meticulous during
the planning stages very little changed
over the next 16 weeks. I broke the
16 week diet plan up into four-week
intervals. Every four weeks I reevaluated my diet which progressively moved
closer to my final four-week diet plan. I
rarely deviated from my original diet. If
I was losing too quickly (more than two
lbs in a week), I would add a very small
amount of fat (1 tbsp oil) or carbs (1/4
cup oats) to my diet and finish out the
four-week cycle. I want to make sure and
make this point though – I only added a
small amount of fat/carbs to my diet twice
during the entire 16 weeks. It is very
easy during contest preparation to let
your mind start playing games especially
when it comes to diet and weight loss. If
you continually change your diet your
body won’t respond properly. It is better
to stay the course and trust the plan you
formulated prior to starting your diet.
E F A ’ s I take 2 capsules 3 times / day
with protein drinks at meals 2, 4, and 6.
7 K e t o I started taking 7-Keto 6
weeks out from my contest. I took 3
capsules 2 times / day, once in AM and
once in early afternoon. 7 Keto helped
keep my metabolism high and increase
energy levels.
L e a n O u t Starting 6 weeks out from
my contest I took 2 Lean Out capsules
3 times / day with meals. Lean out
helped move the extra fat off of my
body as I got closer to show time.
There is no doubt that Beverly
supplements are high in quality, but the
real value in my mind comes from the
Beverly Team. What really sold me on
Beverly is the amount of education about
contest preparation that they do, without
trying to sell me a product. Now that my
gym bag is full of bottles with Beverly’s
label I also see greater results in the
gym. Bottom-line is Team Beverly knows
their stuff when it comes to nutrition and
supplementation and their customer focused approach creates value that is hard
to find among other companies.
Precontest Meal Template
16 Weeks Out:
Meal #1: 2 whole eggs + 4 egg whites, 8 oz
lean meat, 1 cup oatmeal
Meal #2: Protein Drink with 2 tbsp olive oil /
or 4 tbsp heavy cream
Meal #3: 10 oz lean meat, 8 oz sweet potato,
2 cups vegetables
Meal #4: (same as #2)
Meal #5: 12 oz lean meat, 2 cups vegetables,
Salad with 2 tbsp vinegar and oil dressing
Meal #6: 8 egg whites, 2 yolks, 1 cup oatmeal
4 Weeks Out
Monday and Thursday
Higher Carb Days
Pre Workout:
1 scoop protein in water
Meal #1: (Post Workout): 1/2 scoop protein,
6 egg whites + 1 yolk, 8 oz chicken, lean beef
or turkey, 1/3 cup oats, 1/2 grapefruit
Meal #2: Protein Drink, 1 banana
Meal #3: 2 cans tuna, 1/2 cup oats, 1 cup
vegetables, 1 tbsp oil
Meal #4: 2 scoops protein, 1.5 cups oatmeal
Meal #5: 2 cans tuna, 2 cups broccoli, 1 tbsp
oil, 8 oz sweet potato
Meal #6: 1 scoop casein protein
Training:
I enjoy my time in the gym no
matter which body part I am training.
Precontest I hit each body part once
every 5 days. Exceptions to this rule
are calves, abs, and forearms. Hit them
twice a week. The following is a typical
leg routine (myfavorite bodypart).
Squat (feet shoulder width):
5 sets with reps ranging
from 12 – 6
Smith Front Squats (narrow
stance): 3-4 sets with reps of
10 – 8
Leg Extensions: 3 x 12, 10, 8
Leg Curls: 4 x 12, 10, 8, 8
Stiff-legged Deads: 3 x 15-12
Step Up’s (with dumbbells):
2 x 12-10
1. Forced reps are an important part of my leg training. At the
completion of a set my training
partner helps me complete additional
reps beyond those I have indicated at
left. Depending on his mood and the
exercise I may end up doing another
5 and up to 10 additional reps with
his help on the final set or two of a
particular exercise.
2. We also work in supersets to
help increase intensity. For instance
directly after my last set of squats I will
jump on the smith machine and do my
first front squat set. The next two sets
of front squats will have some rest in
between, but directly after my last set
of front squats I will head to the leg
extension machine (without rest) and
fire off my first set of leg extensions. I
do this during most workouts and with
all body parts.
Meal #1: s(Post Workout): 1/2 scoop protein,
6 egg whites + 1 yolk, 8 oz chicken, lean beef
or turkey, 1/3 cup oats, 1/2 grapefruit
Meal #2: Protein Drink
Meal #3: 2 cans tuna, 1/2 cup oats, 1 tbsp oil
Meal #4: (same as #2)
Meal #5: 2 cans tuna, 2 cups broccoli,
1 tbsp oil
Meal #6: 1 scoop casein protein
The key to success is to
set your goal, put together a plan of attack,
and stick to your plan.
Photo by Mark Mason - True2Life Productions
Tuesday, Wednesday, Friday,
Saturday and Sunday
Pre Workout
1 scoop protein in water
29
12 - 9 weeks out:
20 Min. 3 x / week
8 - 5 weeks out:
20 Min. 4 x / week
4 weeks out until showtime:
25 Min. 5 x / week
Bike / elliptical / stair climber ….I
get bored with cardio easily so I like to
switch up the cardio equipment I use.
Presentation
I started practicing my posing at 16
weeks out. I started with three, 15-minute
sessions per week and gradually increased
to five, 20-minute sessions. I used my
posing as an adjunct to my cardio. I rested
very little during these posing sessions.
I feel that my posing practice actually
helped me maintain lean mass while
tightening up.
Final Week
I will have to admit I did start
freaking out a bit during the last week.
I started reading articles and talking
to too many people about final week
preparation and I let it get my speedos
in a bunch. Beverly International really
helped me out here. I wrote them an
email, explained my situation, and asked
for advice. Their advice was straight
forward and right to the point. “The last
week is just as important as every other
week up to that point. The best thing to
do is stay the course and keep it simple.”
I did just that. I started a gradual carb
depletion on Tuesday prior to the show.
Gradually reducing the amount of carbs
I took in each day until I began my carb
loading phase Friday night. I also gradually reduced my water intake from two
gallons on Wednesday and Thursday to
30
one gallon on Friday and about 6 oz per
hour the day of the show.
The 1st show was a success. The
morning of the show I weighed in at 186.5
(1.5 lbs heavier than my goal weight). I
won the light-heavy class, the overall, and
most muscular.
The 2nd show was five weeks later.
I really learned a lesson about letting
your mind get the best of you and the
importance of staying the course when
it comes to your diet. Two weeks after
my first show I looked great, but still had
three weeks to go. I started over-thinking
and became paranoid that I would lose
too much size over the next three weeks.
I changed my plan. I decided to lower my
cardio and added some fat and carbs. This
proved to be a very bad decision. After a
week and a half, I realized I had overcorrected. I went back to my original diet
and jumped back on the cardio. Unfortunately, I wasn’t able to hit the stage in the
same condition and took 2nd in my class.
Even though I took 2nd, it was worth the
leaning experience. I won’t make that
mistake again. From now on I’ll stick with
the plan.
In closing, whether you are a bodybuilder or just trying to improve your
fitness level, the key to success is to set
your goal, put together a plan of attack,
and stick to that plan.
Photo by Mark Mason - True2Life Productions
C a r d i o Sc h e d u l e :
Because I was so
meticulous during
the planning stages,
I made very few changes
to my diet over the
next 16 weeks. The
morning of the show
I weighed in at 186.5.
I won the light-heavy
class, the overall,
and most muscular.
What really sold me
on Beverly is the amount
of education about
contest preparation
that they do, without
trying to sell me a
product.
UP LIFT
new
Beverly’s R&D scientists quietly
observed the “pre-training” category
of supplements from the sidelines
for several years. They watched and
listened to bodybuilders, powerlifters
and many other kinds of athletes as
they used these products. With new
UP-LIFT™, Beverly supersedes the
old world of pre-training formulas by
carving out the new frontier of the hybrid training formula. The wait is over.
Now your new training ride can begin
with UP-LIFT ™, only from Beverly.
™
Hybrid Training Formula
Graduate from “Pre-Training”!
With its unique HYBRID FUNCTIONALITY, Beverly’s new stimulant-free UPLIFT™ TRAINING FORMULA takes over where “pre-training” formulas leave off:
• UP-LIFT™ is totally free of caffeine and other stimulants unlike
many “pre-training” formulas. Its neuromuscular energizing
effects are real and sustainable.
• UP-LIFT™ is designed for ingestion by men and women
immediately before (pre-training) and during exercise. We
built this flexibility into the formula from ingredient number-one.
• UP-LIFT™ makes you a raging bull in the weight room and a
tireless gazelle during cardio. Lifting weights elicits different
metabolic demands than cardio. UP-LIFT™ addresses them all.
• UP-LIFT™ contains gluconeogenic amino acids that support
blood glucose levels and anabolism without curbing fat loss. If
glucose levels fall, so will your training performance.
U n f o l d t h e F UR Y !
Whether you are a bodybuilder, a powerlifter or any other type of athlete, UP-LIFT™
helps you block out the background, focus on the foreground, energize the blood and
dial up the intensity. You’ll unfold 90 seconds of physique-transforming fury out of
every 60 seconds of training. UP-LIFT™ contains ingredients that published scientific
studies suggest will support:
• Lean Mass Gains and
Positive Nitrogen Balance
• Aerobic and Anaerobic
Energy Metabolism
• Elevated Fat-Burning
Metabolism
• Reduction or Delay of
Neuromuscular Fatigue
• Nitric Oxide (NO) Action
• Muscular Power and
Endurance
• Vasodilation
• Detoxification of
Ammonia
• Free Radical Protection
• Neurological Function
• Gluconeogenesis and
Thermogenesis
• Mental Well-Being and
Vigilance
• Blood Glucose Levels
• Resistance to Stress
• Muscle Carnosine Levels
• References on request
Things You Need to
Know about UP-LIFT
WHAT: UP-LIFT is a low-carb hybrid
training formula with three main functions: a Nitric
Oxide matrix (arginine akg and l-citrulline), exercise
performance matrix (beta-alanine, histidine, and betaine), and a mental acuity/energy matrix (l-tyrosine,
rhodiola rosea, l-alanine and glycine). It’s for use
before and during weight training and cardio.
WHO: Athletes who want to reduce rest periods, increase number of reps, buffer lactic acid for
more muscle energy, increase endurance, improve
recovery and increase metal alertness.
HOW: One serving 20-30 minutes before
training and/or cardio. If expecting an extended
training session or if doing cardio immediately after
training take 1-2 additional scoops in the middle of
your training session.
WHY: UP-LIFT will provide a better pump,
help you get more reps with less rest, sharpen your
training awareness and concentration, and give you
more energy throughout your workout. You can
get 90 minutes worth of training out of every 60
minutes of training.
Supplement Facts
Serving Size 22g
Servings Per Container 15
Vitamin C (ascorbic acid)
Niacin (niacinamide & niacin)
Arginine alpha Ketoglutarate
L-Alanine
Betaine HCl
Glycine
L-Tyrosine
L-Citrulline
L-Histidine HCl
Beta Alanine
L-Carnosine
Golden Root Extract (rhodiola rosea)
American Ginseng, root
Amount Per Serving
500mg
50mg
3.5g
3g
2g
2g
1.5g
1.15g
1g
1000mg
50mg
150mg
100 mg
Unlike most other training formulas, Beverly does not conceal
UP-Lift’s formula under the guise of a “proprietary blend”. The exact
amount of each individual ingredient is clearly listed so that you know
exactly what you are taking every time. And UP-LIFT is guaranteed to
work, every workout.
For more information on UP-LIFT visit:
www.bodybuildingworld.com or call 1-800-781-3475.
31
NORTHERN
Beverly International Presents the 2009 NPC
KENTUCKY
Bodybuilding and Figure Championship
UÊÇÊÛÃÃÊ
to Give You
Maximum
Opportunity
and Experience!
UÊ/iiÊ`Þ
building
UÊi½ÃÊ Û
ice Bodybuilding
(4 Classes)
UÊ}ÕÀiÊ
(4 Classes)
Saturday, March 14, 2009
Northern Kentucky Convention Center
One West River Center Blvd
Covington, KY
For FREE information on entering, attending,
or if you simply have questions, call:
1-800-781-3475
Email: [email protected]
UÊ>ÃÌiÀÃÊ
Bodybuilding
40-49,
50-59,
over 60
UÊ7i½ÃÊ
Bodybuilding
(3 Classes)
www.bodybuildingworld.com
DON'T MISS
THIS SHOW!
UÊ>ÃÌiÀÃÊ
Figure 35+
(2 Classes)
and 45+
(1 Class)
11171
UÊi½ÃÊ`Þ
building
(7 Classes)

No Nonsense

Transcription

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