fat loss accelerator - No Nonsense Magazine

Transcription

NO NONSENSE
A 2016 Beverly International Publication
PROGRESSIVE OVERLOAD
THE KEY TO
BIGGER
MUSCLES
SCULPTED
PHYSIQUE
MASTERS
FIGURE
FAT LOSS
ACCELERATOR
Volume 21#1
TABLE OF
CONTENTS
Eric Senter
Hondre McNeil
4
Bring Your BEST Body To The Beach With
The FAT LOSS ACCELERATOR Stack!
By: The Beverly Advisor Team
11
After a Lifetime of Lifting My First
Year of Competition
By: Eric Senter
15
Skinny Fat to Sculpted Physique
By: Crystal Buchanan
19
It’s All About the Battle
By: Hondre McNeil
2 Beverly International
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Crystal Buchanan
Chelsea Ashby
Jacob Mangan
24
Striving for the “Perfect Body”
By: Chelsea Ashby
Chris Trimpey
28
Beverly Beat - Beverly Talk With a Personal Touch
By: Sandy Riedinger
32
Natural Masters Pro Figure Card Achieved
By: Chris Trimpey
37
My First Contest Prep
By: Jacob Mangan
41
Never Put a Limit on Yourself
By: Melanie Egner
44
Want Bigger Muscles?
You’d Better Be Doing This
On the Cover: Melanie Egner by Matt Hernandez
Photos By: Matt Hernandez, Jon Johnson, Amir Marandi, Rick
Lohre, Jennifer McNeil, Jeff Robinson, Terri Smith, Press Shots,
Ralph DeHaan and Tyler Breedwell
Design by: Micah Armbruster, 360 Designs, www.360wd.com
FREE SUBSCRIPTION online
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www.beverlyinternational.com 3
FAT LOSS
BRING YOUR BEST BODY TO THE BEACH WITH THE
ACCELERATOR
STACK
Summer is here. So don’t waste your
time (or money) with questionable
fat-loss supplements. Bring your
best body to the beach (and beyond)
with the help of a supplement stack
based on time-tested, results-proven
products. It’s called the Beverly Fat
Loss Accelerator program.
The Fat Loss Accelerator makes
dieting and exercise work better.
The Fat Loss Accelerator is a
safe, no-nonsense combination
of products that helps you reduce
body fat and improve body shape
and lean muscle tone and definition,
faster. These are trusted supplement
formulas that have remained
unchanged for many years because
they reliably deliver results.
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WHO IS THE FAT LOSS ACCELERATOR IDEAL FOR?
It’s ideal for any healthy man or woman who works out
(weights and cardio) at least 3 times weekly.
HOW DO I GET STARTED?
First, choose the level that suits you best:
• Level 1 is for anyone who is new to supplements,
novice athletes (1 year or less of regular
workouts), or anyone who is on a strict budget.
• Start with Level 2 if you are an intermediate-level
athlete, already quite familiar with supplements,
or have a medium-size budget.
• Level 3 is for advanced athletes (individuals
who feel their physique is close to its genetic
potential) and anyone who wants the most
comprehensive supplement stack available to
help them accomplish their fat-loss goals.
NOTE: We define an “athlete” as anyone who
works out (a.k.a. “trains”) regularly. That means
you!
Next, build the stack that corresponds to your
chosen level. We go through each level in detail
starting on the following page.
LEVEL 1:
UMP, LEAN OUT (GUYS, ADD QUADRACARN)
WHAT THE PRODUCTS DO:
ULTIMATE MUSCLE PROTEIN (UMP)
is our “gateway” protein powder. It helps you recover from
workouts more easily and build and preserve lean, strong muscle while boosting your metabolism and satisfying
your appetite. (As users say, “Who needs sweets, when you’ve got UMP?”) With its naturally balanced blend
of fast- and slow-release proteins, UMP is the ideal “anytime” protein supplement: Enjoy it at breakfast, after
workouts, in the afternoon, before bed, etc. It will supply you with the building blocks your body needs between
meals, and can conveniently replace one.
Best Dose: For the best results, take according to the following guidelines. If you weigh 100-125, take at least one
scoop daily; 126-165, take at least 2 scoops daily; 166-200, 3 scoops daily; over 200, 4 scoops daily. (At least 1
scoop should be taken right after your workout.)
LEAN OUT is a must-have dieting formula that helps your metabolism process fat and carbs (blood sugar) efficiently.
For instance, it contains lipotropics, nutrients that help transport fat from adipose tissue (where it’s stored on your body)
to other tissues (like muscle) where it can be burned for energy. The faster this process works, the leaner you get.
Best Dose: For the best results, take 8 capsules daily. We recommend taking 2 capsules with each of 4 meals.
QUADRACARN
(pronounced “kwa-dra-carn”) provides head-to-toe benefits related to energy, mood,
cognitive performance, sexual health, vascularity, pumps, and more. Men use it to optimize testosterone safely
and naturally.
Best Dose: Take 3 tablets, 3 times daily on workout days. On rest days, take 3 tablets, 2 times daily. Men start to
see the best results with 9 tablets daily (women, 6 tablets daily).
UMP
HOW TO PREPARE A DELICIOUS UMP SHAKE
• Pour 8oz of cold water into a blender or the container of your choice. Add 1 scoop of UMP and blend or mix until the
texture is smooth or as you desire it. Drink and enjoy! For each additional scoop of UMP add 6-8oz of water.
• For a thicker, sweeter shake, reduce the amount of water slightly. Adding 3-4 small ice cubes while blending will also
increase thickness.
• For a thinner shake, add more water.
• For additional flavor and nutritional value, throw in a handful of blueberries or 3-4 strawberries.
• UMP can also be used to make delicious, guilt-free smoothies, brownies, puddings, cookies, muffins and more. Check
out our high-protein recipes at www.BevNut.com/recipes.
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LEVEL 2:
UMP, LEAN OUT, 7-KETO MUSCLEAN, EFA GOLD
(GUYS, ADD QUADRACARN)
UMP, LEAN OUT, QUADRACARN
See descriptions on the previous page.
7-KETO MUSCLEAN This fat-loss formula has remained unchanged since 2003 because it works.
Thousands of Beverly clients say so. It contains an age-defying nutraceutical shown in clinical studies to amplify
the fat-loss effects of diet and exercise up to 3-fold. Beverly clients stack it with Lean Out to help them break
through dieting plateaus, achieve peak condition, and reverse age-associated fat gain.
Best Dose: The most effective dose is 3 capsules, twice daily (6 capsules total). Most people take the first dose
in the morning, and the second at lunch.
If you’re caffeine-sensitive or not a regular caffeine user, begin by assessing your tolerance with 1 capsule.
Repeat 4-6 hours later. After 1 week, depending on your tolerance, increase the dosage to 2 capsules in the
morning and 2 capsules 4-6 hours later. After 2 weeks, depending on your tolerance, increase the dosage to 3
capsules in the morning and 3 capsules 4-6 hours later.
EFA GOLD
is a unique blend of purity-tested omega-3, -6, and -9 fatty acids. Essential fatty acids (EFAs)
“grease the wheels” of your metabolism and promote overall health from the inside out. EFA Gold is a must-have
for busy athletes and imperfect eaters. (Really, who eats perfectly all the time?)
Best Dose: Take 3 capsules, 2-3 times daily, with meals.
ADVICE
FREE EXPERT ADVICE, IN SECONDS.
Phone calls may seem “old school”, but sometimes a few moments on the phone can help you solve a problem faster than anything else.
If you have a question about the Fat Loss Accelerator plan, simply call the number shown below Monday to Friday, 9 AM to 5 PM ET to
speak with one of the Beverly Supplement Advisors at our headquarters in Cold Spring, KY. Each Advisor is hired and trained by Beverly
and personally uses our products.
Questions? Get answers from a Beverly Supplement Advisor today at 1-800-781-3475 or email [email protected].
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LEVEL 3:
UMP, LEAN OUT, 7-KETO MUSCLEAN, EFA GOLD,
GLUTAMINE SELECT OR MUSCULARITY, ENERGY RESERVE
(GUYS, USE QUADRACARN INSTEAD OF ENERGY RESERVE)
UMP, LEAN OUT, EFA GOLD, 7-KETO MUSCLEAN,
QUADRACARN See descriptions on the previous pages.
GLUTAMINE SELECT
Use Glutamine Select if you prefer a refreshing drink mix containing a clinically
based dose of glutamine and BCAAs. It is very popular with athletes who are dieting or working out especially
hard. It stops normal muscle soreness in its tracks and helps you preserve lean muscle while you burn off body
fat. Like Lean Out, Glutamine Select also helps reduce cravings for sweets.
Best Dose: Two to four scoops daily does the trick for most of our clients. Athletes will often mix 2 scoops
with water and sip on it during and after workouts to rehydrate, reduce muscle soreness, quicken recovery,
and boost anabolism. When dieting, they will sip on it throughout the day to curb cravings and preserve lean
muscle.
MUSCULARITY
We refer to Muscularity as “the dieter’s BCAA formula”. In addition to BCAAs, it
contains nutraceuticals that support healthy energy metabolism and insulin function. Use Muscularity if you
prefer the convenience of capsules instead of a powdered drink mix (Glutamine Select). Or use both if muscle
preservation is at the top of your fat loss goals list.
Best Dose: Muscularity is designed to be taken with meals. Adjust your dose according to your body weight:
• 100-150 lb: 2 capsules, 3 times daily (6 capsules per day)
• 151-200 lb: 3 capsules, 3 times daily (9 capsules)
• > 200 lb: 4 capsules, 3 times daily (12 capsules)
ENERGY RESERVE
Energy Reserve is another best friend when dieting. Each tablet contains 600 mg of
pharmaceutical-grade l-carnitine to help your body burn fat and spare muscle glycogen so you don’t run out of
steam so easily during tough workouts.
Best Dose: Athletes typically see the best results when they take 1-2 tablets before cardio and 1-2 tablets with
each of 3 meals.
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THE “FAT LOSS ACCELERATOR” NUTRITIONAL PROGRAM
• Proper diet and nutrition, are key
components of the Fat Loss Accelerator
program.
• You must consistently eat the right
combination and types of nutrients to
preserve lean muscle tissue while you
strip off fat at a rapid rate.
• Your Fat Loss Accelerator nutritional
regimen
should
consist
almost
exclusively of the foods listed below.
LOW CARB VEGETABLES AND FRUIT
• Low carb vegetables include salads, broccoli, cauliflower, spinach, green beans,
mushrooms, tomatoes (technically a fruit), onions, and asparagus.
• Acceptable low carb fruits are blueberries, cantaloupe, grapefruit, and
strawberries.
• These low carb vegetables and fruits along with the protein sources listed above
will be the staples of your Fat Loss Accelerator nutritional program.
COMPLEX CARBOHYDRATES
• Best sources of complex carbohydrate for losing fat and maintaining lean muscle
are oatmeal, brown rice, and sweet potatoes.
• Unless you know from experience that your body tolerates carbohydrates
extremely well, your complex carbohydrate intake should be limited to your twice
weekly “carb-up meals”. We’ll explain about that later.
FATS
• The right types of dietary fats can actually improve the results of your diet. But,
you must really pay attention to getting the right amount and right kinds of dietary
fats.
• Best sources are olive oil, coconut oil, flax oil, almond butter, and small amounts
of walnuts and almonds.
PROTEIN
• Best sources of protein are turkey breast,
chicken breast, lean beef, whole eggs, egg
whites, and fish.
• Protein portions in the sample Fat Loss
Accelerator diets below should be weighed
before cooking.
• The best protein supplements are Ultimate
Muscle Protein and Muscle Provider. These
protein powders have the perfect amino
acid profile to preserve lean muscle while
accelerating fat loss.
• The higher quality the protein powder you
use, the more muscle you’ll retain and
the more fat you’ll lose. Many physique
competitors are instructed to cut out other
protein supplements a month before their
competition. But champion Beverly athletes
use Muscle Provider and Ultimate Muscle
Protein powders all the way up to the day of
their show getting harder and more defined
each day.
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• It is vital that you take an essential fatty acid supplement like Beverly’s EFA Gold.
FREE FOODS
• Although Beverly’s Fat Loss Accelerator program requires dietary discipline, you
can still use moderate amounts of the following without jeopardizing your results:
sugar free gum, Crystal Light, sugar-free flavored waters and sodas, coffee, tea,
Splenda, Equal, stevia, cinnamon, dry seasonings, mustard, vinegar, hot sauce,
salt and pepper.
FREE MEALS
• The only time that a “free meal” is acceptable is if you have a special occasion
like a birthday, wedding, holiday meal, etc.
WATER
• Make sure that you drink plenty of water. See “Free Foods” above for other
beverage options. If you are dehydrated, you will not burn fat and you can’t build
muscle. Water is necessary in every metabolic process.
• You should drink at least one-half gallon daily for every 100lbs of bodyweight.
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THE CARB LOAD MEAL
SAMPLE FAT LOSS ACCELERATOR DIET PLANS
The Fat Loss Accelerator nutritional plan
incorporates what has become known as
the “Beverly Carb-Up Meal”.
FEMALE FAT LOSS ACCELERATOR DIET PLAN
• Twice weekly you will eat a final meal
before retiring that is a combination
of carbohydrate sources ranging
from “fast” to “slow” acting.
Meal 1: Three ounces chicken breast or
turkey breast; three egg whites; one-half
grapefruit or three strawberries.
Meal 6: Option A: Four egg whites; one
• This is an important part of your plan.
Don’t make the mistake of thinking
that if you skip it, it will accelerate
your rate of fat loss.
Meal 2: Option A: Protein Drink with one
or two scoops Ultimate Muscle Protein or
Muscle Provider, one teaspoon healthy fat
source (olive oil, flax oil, almond butter).
Option B: Protein Pudding– mix one
scoop Ultimate Muscle Protein in a bowl
with just enough water to make a pudding
texture. Add one teaspoon almond butter.
Option B: Three ounces chicken breast or
tuna; three egg whites, one tomato.
Carb Load Meal:
Here’s what the carb meal does:
• Refuels glycogen stores.
• Prevents decline in metabolism, (T3
synthesis remains optimal).
• Provides variety – mental ease.
• Facilitates muscular growth by
inducing uptake of Amino Acids and
insulin surge drives IGF-1 production.
Optimizes “anabolic” effect of insulin,
while minimizing the lipogenic (fat
producing) effect.
• Your first “carb-up” meal is going to be
difficult because you will not be used
to eating the recommended amounts.
That’s okay; just eat a portion of
each of the recommended foods.
Then, gradually work up to the full
recommended amounts each week.
Meal 3: Five ounces chicken breast
(weighed prior to cooking); two cups
salad (lettuce, tomato, carrot, cucumber,
green peppers, etc.) or two cups low carb
vegetables; one tablespoon “Newman’s
Own” dressing (or make your own with
one tablespoon cider vinegar and one
tablespoon olive oil).
Meal 4:
Same options as meal two
(above) – but no added fat to your shake.
If this is the meal preceding or just after
training, Muscle Provider is the optimal
protein at this time.
Meal 5: Five ounces chicken breast,
turkey breast or lean beef; two cups low
carb vegetables or salad.
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cup omelet vegetables (onions, celery,
broccoli, peppers).
On Monday and
Thursday evening you will have a “carb
load” meal as your last meal of the day.
Eat this meal right before you go to bed if
you like (it’ll help you sleep along with all
the other benefits listed earlier). You will
have this meal in place of your regularly
scheduled sixth meal.
Here’s what you’ll eat at this meal:
One cup oatmeal (measure your oatmeal
before you cook it – once you cook it, it’ll
be nearly two cups), or you can substitute
one cup cooked brown rice; along with
your oatmeal or rice you’ll also eat a fiveounce sweet potato, a small banana, and
one-half cup of low carb vegetables. You’ll
add one teaspoon of olive oil, almond
butter, or regular butter to prolong the
positive effects of the carb up meal and
stabilize your blood sugar through the
night.
MALE FAT LOSS ACCELERATOR DIET PLAN
Meal 1: Option A: Eight ounces lean
beef, chicken breast or turkey breast;
three egg whites and one yolk; one
grapefruit or one-fourth cantaloupe.
Meal 5: Ten ounces chicken breast,
turkey breast or a very lean steak (filet
or flank steak is ideal); two cups low
carb vegetables or salad.
Option B: Omelet – six egg whites,
two egg yolks; five ounces lean beef,
chicken breast or turkey breast; one
cup mixed broccoli, onions, peppers;
one-half grapefruit.
Meal 6: Option A: Nine egg whites;
one cup omelet vegetables (onions,
broccoli, peppers).
Meal 2: Option A: Protein Drink two scoops Ultimate Muscle Protein
or Muscle Provider, two tablespoons
healthy fat source (olive oil, flax oil,
almond butter) or heavy cream.
Option B: Eight ounces chicken breast
or tuna; three egg whites, one tomato.
Meal 3: Option A: Eight ounces
chicken or turkey breast; four cups
salad
(lettuce,
tomato,
carrot,
cucumber, green peppers, etc.)
or two cups low carb vegetables;
three tablespoons “Newman’s Own”
dressing (or make your own with two
tablespoons cider vinegar and one
tablespoon olive oil).
Option B: Eight ounces lean beef; two
cups low carb vegetables.
Meal 4: Same options as meal two
(above). If this is the meal preceding
or just after training, Muscle Provider is
the optimal protein at this time.
Option B: Protein pudding – mix two
scoops Ultimate Muscle Protein in a
bowl with just enough water to make a
pudding texture. Add one tablespoon
almond butter, walnuts, or heavy
cream.
Carb Load Meal: On Monday and
Thursday evening you will have a “carb
load” meal in place of Meal 6. You can
eat this meal right before you go to bed
if you like.
Here’s what you’ll eat at this meal:
One and one-half cups oatmeal
(measure your oatmeal before you
cook it – once you cook it, it’ll be nearly
three cups), or you can substitute one
and one-half cups cooked brown rice;
you’ll also have a ten-ounce sweet
potato, a large banana, and one cup
of low carb vegetables. Add one
tablespoon of olive oil, flax oil, almond
butter, or regular butter to prolong the
positive effects of the carb up meal and
stabilize your blood sugar through the
night.
FAT LOSS ACCELERATOR
RECOMMENDED TRAINING LINKS
Females
• www.bevnut.com/solutions/training/bikinitraining
• www.bevnut.com/solutions/training/figuretraining
Males
• www.bevnut.com/solutions/training/basictraining
• www.bevnut.com/solutions/training/precontesttraining
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Sean Young
AFTER A LIFETIME OF
LIFTING
By: Eric Senter
MY FIRST
YEAR OF
COMPETITION
I grew up playing sports as
a kid (football, basketball,
and baseball). The desire to
become bigger, faster, and
stronger fueled me to be the
best I could be in any athletic
competition and led me to start
weight training. I began to
train consistently when I was a
sophomore in high school and
have stuck with it ever since. I
have been training at the same
gym, Fenton Powerhouse, for
the past 17 years.
Last year, I competed for the first time at
the NPC Great Lakes Ironman in the Men’s
Physique division. I placed 1st Overall
True Novice, 1st Overall Novice, 2nd in the
Masters, and 3rd in the Open. Just recently
I stepped on stage for only the 2nd time at
the NPC Michigan State Championships
and won the Masters while placing 2nd in
the Open division.
I don’t take my initial success lightly. I
continue to challenge myself with each
workout because I’ve learned that my real
competition is against myself. The only
thing I can control is how hard I’m willing
to work every time I step into the gym. I
try to live by the principles of dedication,
pride, commitment, and excellence each
and every day. In the remainder of this
article I am going to present my workout,
my precontest nutrition plan, and the
supplement program that helped me gain
10 pounds of muscle.
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AT A GLANCE
ERIC SENTER
Age: 39
Education: BA, Eastern Michigan University;
MA, Marygrove College; Post Grad, Loyola
Marymount University
Occupation: Teacher/Personal Trainer
Family: Married to Katie Senter
Current Residence: Linden, Michigan
Years Training: 23
Height: 5’11”; Weight: 195-200 (Off Season);
178-182 (Contest)
Favorite Bodybuilding or Fitness Meal: Eggs
with beef sirloin and oatmeal with chocolate
Beverly UMP (tastes like chocolate no-bake
cookies).
What would you recommend to someone who
has never used Beverly supplements before:
Speaking from experience, I can tell you
Beverly supplements are effective if used the
right way in correlation with a quality diet. I
think Beverly has found a way to enhance
competitors’ physiques and it shows when
they step on stage. Even if you don’t
compete, Beverly products improve your
quality of life.
Music: At heart, I’m a country guy; however, I
enjoy listening to all types of music as long as
I can understand the words.
Most Inspiring Book: Coach Wooden OneOn-One. I love this book because I coached
varsity basketball and baseball for a number
of years. John Wooden talks about doing
things with purpose and passion. I’ve done
my best to apply these principles to my
training and lifestyle. Every time I step into the
gym, I remind myself to train with a purpose
and to be excited about being there.
Hobby or interest outside of bodybuilding:
Fantasy Football (it’s addicting).
Words to live by: “Success is to be measured
not so much by the position that one has
reached in life as by the obstacles which he
has overcome.” – Booker T. Washington
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Photo by: Jeff Robinson
Favorite Supplement: Muscle Provider vanilla.
I look forward to taking a full scoop after my
workouts. I take it dry with a little water and
chew it up. People think I’m crazy but the
Beverly protein tastes really good, it’s like a
treat.
TRAINING SCHEDULE
I normally train each bodypart one time per week using 4-5 exercises per muscle group.
I do each exercise 4-6 sets doing up to 20-25 reps on some and 8-10 reps on others. I’ll
usually incorporate the time under tension (TUT) principle on one exercise per bodypart,
and often superset two of the exercises. I try not to pick the same exercises two weeks
in a row (ex: if I barbell bench press this week, I will use dumbbells the following week),
and I never use the same order (ex: if I bench press first this week, I will do it last next
week). Of course my schedule can vary at any time, but for the most part this is what
a typical week looks like:
Monday: Back
Thursday: Lower Back/Calves/Abs
Pull-ups: 5x10
Deadlift: 6x8
Reverse Lat Pulldowns : 5x25
Hyperextension: 5x20
Bentover Barbell Rows: TUT* 5x12
Standing Calf Raise: (2 toes forward,
2 toes out, 2 toes in) 6x20
T-Bar Row: 6x8
Lat Pulldown: 5x10 superset with
Close Grip Chin Assisted Pull-ups: 5x10
Seated Calf Raise: 6x8
*TUT: 2 seconds up, hold at top for 1
second, 4-5 seconds down
Stick Twists: 3x100
Tuesday: Biceps/Triceps/Abs
Static Curls: 5x10 (10 on each alternating
holding opposite in a halfway curl position)
EZ Bar: 4x21's
Straight Barbell Curls: 6x8 TUT
Spider Curls: 4x15
EZ Bar Overhead Extensions: 5x10
Decline Sit-ups: TUT 3x20
Machine Crunches: 3x20
Dumbbell Oblique Raises: 3x20 each side
CARDIO SCHEDULE
Friday: Legs
Hack Squat: 5x20 (10 wide/10 close stance)
Leg Curl: TUT 5x6 (1/3, 1/2, Full)=18 reps
Squat: 5x8 superset with
Lunges: 5x10 on each leg
Leg Press: 7x10 (30 sec rest between sets)
One of the reasons that I stay near contest
weight year round is that I really don’t like
cardio. When a contest is approaching I do
include 20 minutes, 2 or 3 days a week on
the Stair Stepper or walking at a high incline
on the Treadmill.
EZ Bar Skull Crushers: 4x21's
Single Cable Kickbacks: TUT 6x8
Saturday: Chest/Abs
V-Bar Pushdowns: 4x15
**Superset each chest exercise with pushups
Ball Crunches: with 10lb plate behind head
3x20
Incline Barbell Press: TUT 4x12 / 25
Push-ups
Oblique Cable Twists: 3x20
Barbell Bench Press: 8x8 / 20 push-ups
Hanging Leg Raises: 3x20
Wide Chest Machine Flye: 4x15 / 15
push-ups
Lying Bicycle Crunches: 3x20
Wednesday: Shoulders/Traps
Front Dumbbell Statics: 5x10 (hold one
dumbbell out while raising the other)
Lateral Raises: 4x20
Military Press: TUT 6x8
Low Cross Cable Raise: 4x10 / push-ups
to failure
Ab Roller: 3x25
Alternate Heel Touches: 3x20
Planks: 3x25
Hanging Oblique Rockers: 3x40
Machine Rear Delt: 7x10 (30 second rest
between sets)
Sunday: Calves
Upright Row: 4x12
Seated Calf Extension: 6x20 (vary foot
placement)
Barbell Shrug: TUT 6x10
Smith Machine Reverse Barbell Shrug: 6x12
Standing Machine Calf Raises: TUT 6x8
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MY DIET PLAN
I run a high/low diet (when I run high fats
I go low carbs and vice versa). There is
really not that big of a difference between
my offseason and precontest diets. I prefer
to stay fairly lean year round and rarely go
more than 15 pounds above my contest
weight. In the off season, I include more
fats (especially peanut butter) and carb up
more frequently (once every 3 days). I also
have a cheat meal once a week when I’m
not prepping for a show. I start my show
diet 8 weeks out from the contest.
Low Carb Days (Days 1-4)
Meal 1: (6:00am) 4oz beef sirloin (93%),
1 whole egg, 6 egg whites
Meal 2: (9:00am) 8oz chicken breast,
12 almonds, 3 c baby spinach, 1 tbsp olive
oil, 1 tbsp apple cider vinegar
Meal 3: (12:00pm) 8oz chicken breast,
12 almonds, 3 c baby spinach, 1 tbsp olive
oil, 1 tbsp apple cider vinegar
Meal 4: (3:00pm) 8oz chicken breast, 12
almonds, 3 c baby spinach, 1 tbsp olive oil,
1 tbsp apple cider vinegar
Meal 5: (6:00pm) 8oz salmon,
1 c asparagus
Meal 6: (9:00pm) 1 whole egg,
6 egg whites
SUPPLEMENTS
I firmly believe that Beverly International products have helped with my success. I have
always had a really fast metabolism and a hard time adding muscular size. My friend,
Steve Robinson, an all-natural bodybuilder who has been competing for a long time,
suggested I try adding Beverly International supplements into my nutrition program.
He uses them himself and suggested a specific protocol to add muscle. I went “all in”
taking Mass Aminos, Ultra 40, Creatine Select, Muscle Mass, Muscle Provider and
UMP. The results were spectacular, in a year’s time I’ve added ten pounds of muscle
to my competition weight. At 8 weeks out I add Density, Muscularity, Glutamine Select,
Quadracarn, Lean Out and 7-Keto MuscLean in order to hold all of this hard earned
muscle while I diet down for competition.
High Carb Day (Day 5)
Meal 1: (6:00am) 5oz extra lean turkey
(99%), 6 egg whites, 1 c oatmeal
Meal 2: (9:00am) 6oz chicken breast,
1/3 c brown rice, 1 c broccoli
Meal 5: (6:00pm) 8oz cod, 1 c broccoli,
Off Season (Gaining) Supplement Protocol
Mass Amino Acids and Ultra 40 with every meal
Muscle Mass with meal 1 and meal 4
Muscle Provider anytime that I don’t have a meal scheduled within 20-30 minutes
following my workout
UMP sometimes between meals, in addition to a meal, or as a meal replacement
Precontest Supplement Protocol (8 weeks out from a contest)
8oz sweet potato
I continue with my “gaining” supplement protocol but also add the following:
Meal 6: (9:00pm) 5oz extra lean turkey
Density throughout the day, 3 tablets halfway between each meal
(99%), 6 egg whites, 1 c oatmeal
Lean Out with every meal
Muscularity with every meal
Quadracarn with every meal
7-Keto MuscLean 30 minutes prior to meals 1 and 4
Glutamine Select with meal 1 and immediately after my workout
Creatine Select with meal 4 and immediately after my workout
I
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SKINNY FAT TO
By: Crystal Buchanan
INBF/WNBF Professional
SCULPTED
PHYSIQUE
Growing up in small town
West Virginia, fitness was not
an important facet of my life.
Although I enjoyed track and
volleyball, church and school
took precedent.
This changed when the
youngest of my three children
was diagnosed with a seizure
disorder and mild autism.
To help combat the stress of
my life’s constant uncertainty
and changes... I joined a
small gym.
The combination of weights and cardio gave me the
stress relief I was looking for, and as an added benefit my
body was beginning its transformation from “skinny fat”
to “fit”. In 2008 I hired my first trainer, Joe Newland, at
the local Rec Center. My progress accelerated under his
expert guidance. Joe introduced me to my first Beverly
International supplements. Adding Lean Out, Density,
Glutamine Select and UMP to my nutrition program took
my training and development to the next level.
Over the next few years I worked full time as a retail store
manager and struggled through a painful divorce while
raising my three children. The gym became a stressfree sanctuary for me. A couple of competitors there
encouraged me to give competition a try. I competed
in my first show in 2010. My first win as a Fit Body
competitor was in 2012, and I eventually earned my
INBF/WNBF pro card in the Fit Body division. My life was
falling back into place. I met and married Todd, who is
a main part of my support system. I am now focused
and my next goal was to compete in the NPC Women’s
Physique division. Although I had achieved a “lean”
physique, I now had to add more lean mass. Todd and I
devised a two-year plan to add needed size.
The challenge I faced was that it had become harder
and harder to build muscle in the off season, and then
holding on to it when dieting down for a show. Luckily,
a simple recommendation from the Beverly Advisor
Team solved my problem. I added Mass Aminos, Ultra
I
AT A GLANCE
CRYSTAL BUCHANAN
Age: 38
Occupation: Fitness/Supplement
Advisor and Sales Stylist
Family: Husband-Todd, 3 beautiful
children of my own and 2 amazing
stepsons.
Current Residence:
Gahanna, OH
Years training: 7 years
Height: 5'4½”
Weight: 135 (Off-Season), 120 (Contest)
Favorite fitness meal: I LOVE TACOS-Baby romaine lettuce (shell) and ground
turkey with jalapeno, avocado, tomato,
onion, cilantro, lime and hot sauce. :)
Favorite Supplements:
1. UMP Cookies & Crème. It’s like a
dessert. Todd and I do not go a day
without our UMP pudding fix! My entire
Family is hooked.
2. Quadracarn. This is my new favorite. I
feel stronger, more energized and more
vascular.
What would you recommend to
someone who has never used BI
supplements before?
Start with the fundamentals:
• UMP:
This will become a staple
because of taste, quality, and all the
amazing recipes you can use/create
with this amazing protein.
Photo by: Jon's Photo: Jon Johnson
• Fit Tabs
• Glutamine Select
• EFA Gold
Music: I'm a sucker for old school R&B
and when I train I listen to Fit Radio. There
are motivating genres on there that my
husband got me hooked on.
Most Inspiring book: The Purpose
Driven Life by Rick Warren
Interest outside of bodybuilding: I love
music, writing songs and singing. Music
has been a huge part of my life. Another
love of mine is watching old movies.
Words to live by: "If the plan doesn't
work, change the plan but never the goal"
-Unknown
I
1-800-781-3475
40, and Quadracarn, not only during the
building phase, but also while cutting. Within
two weeks I felt and saw a difference. My
energy levels improved. I recovered from my
workouts much quicker. And I attained a level
of muscle fullness and hardness that I had
never had before.
I felt confident as I stepped on stage for my
first NPC Women’s Physique contest. I placed
2nd and was very happy with the progress I
had made. My next competition was in the
fall of 2015. I took 1st place in Class B in the
Women’s Physique Open division at the West
Virginia State/Mid Atlantic Grand Prix and 1st
in the masters division.
Now, I’d like to share my nutrition, supplement,
and training programs with you. Whether you
wish to compete, or just add some lean,
shapely muscle to your physique, I’m sure
you’ll get great results like I did.
WOMEN'S PHYSIQUE NUTRITION PLANS
Off-Season
Contest Prep
Meal 1: 1 whole egg, 1 c egg whites,
3/4 c steel cut oats cooked with 1/2 c berries
I drink a minimum of 1.5 gallons of water daily. Upon awakening I have a cup of green
tea and go right into a 20-minute cardio session.
Meal 2: 5oz salmon, 1/2 c brown rice,
Meal 1: 1 c egg whites, 1 c spinach, 1/2 grapefruit
1/4 avocado
Meal 3: 5oz lean ground turkey or chicken
breast, 5oz sweet potato, 1 c green beans
Meal 4: 2 scoop UMP shake, 1oz almonds
Meal 2: 1-1/2 scoop UMP shake, 1oz almonds
Meal 3: 5oz chicken breast, 2 c salad mix, 1 tbsp oil/vinegar dressing with one packet
of stevia
or cashews
Meal 4: 5oz 99% lean turkey, 1 c green veggies, 1/2 c peppers and onion
Meal 5: 5oz ground bison or flank steak,
Meal 5: 1-1/2 scoops of UMP made into a pudding with 1tbsp Just Great Stuff
1 c cooked spinach, 1/2 c peppers and
onions cooked
Meal 6: 5oz fish, 1 c spinach or asparagus
Meal 6: 2 whole eggs, 1 c egg whites,
1 c veggies
Post workout: 1 scoop of whey
chocolate powdered peanut butter!!! YUM!
Wednesdays and Saturdays: I eat the following for meal 6. I call it my fitness
"Happy Meal :)" 6oz flank steak or bison, 8oz sweet potato, 8 large asparagus spears,
1 tbsp coconut oil
(Muscle Provider)
SUPPLEMENT SCHEDULE
UMP: 1-2 times daily, my favorites are Cookies & Crème and Strawberry
Ultra 40: 2 tablets with each meal, total of 12 per day
Lean Out: 2 capsules with each meal, total of 12 per day
Quadracarn: 3 tablets with Meal #1 and #4. This is my new favorite supplement!
Why wasn’t I taking this all along?
EFA Gold & Joint Care: 3 capsules each with Meal #1 and #5
Mass Aminos: 5 tablets pre and post training
I
WOMEN'S PHYSIQUE
TRAINING PLAN
Thursday: Shoulders
Hammer Shoulder Press: 3x20/15/12
Rear Delt Machine: 4x15
superset with
Plate Raises: 4x15
Monday: Chest/Triceps
Incline DB Press: 5x20/15/15/12/10 add
weight each set
DB Shoulder Press: 4x15/12/10/8
Side Lateral Raise: 4x20
Cable Crossover: 5x15-20
Friday: Back
Hammer Chest Press: 5x10-15
superset with Pushups to failure
Wide-grip Pullups: 4x10
Pec Dec: 5x20/15/15/12/10
Single-arm Low Cable Rows: 4x10
Cable Extensions with rope: 5x20
superset with
Reverse Pushdowns: 5x20
Offseason cardio is 3-4 days a week
for 20-45 minutes.12 weeks out from a
competition cardio is bumped up to 6 days a
week with a 20-minute morning session and
30-45 minutes in the early evening. Cardio
sessions include Stairmaster, high incline on
treadmill, HIIT and LISS training. My goal is
to shed fat and hold on to as much muscle
as possible. Truth is I love lifting, but cardio
is a necessary evil to present a complete
package on stage.
Smith Machine Bent-over Rows: 4x15
Seated Close-grip Cable Rows: 4x15
DB Stiff-leg Deadlifts: 4x10
Tuesday: Back/Biceps
PRESENTATION
Offseason I hit key poses between sets
when my muscles are full. Closer to the
show I have a designated session just for
posing! This helps me feel confident and
look polished on stage. Always smile and
have fun! Remember how hard you worked
for that moment on stage and take that time
to shine!!
Wide Grip Pulldowns: 4x15
Reverse Close-grip Pulldowns: 4x15
Rack Deadlifts: 4x15/10/10/8
One Arm DB Rows: 5x10
Hyperextensions: 4x15
superset with
Cable Rows: 4x15
IN CLOSING
Barbell Curls: 4x20
DB Curls: 4x15
Reverse-grip Cable Curls: 3x15
Wednesday: Legs
Seated Leg Curls: 4x20/15/12/10
Lying Leg Curls: 4x20/20/15/15
Glute Kickbacks: 4x15
superset with
Calf Raise: 4x40/30/25/20
Leg Extension: 3x30
Saturday: Legs
Hack Squats: 3x20 non lock keeping
tension on quads
Leg Curls: 4x15
Leg Press: (Ascending sets - the
opposite of descending sets, instead of
decreasing the weight within a set, I add
weight after each 15 reps)
Set (1) 15x 3 plates/4 plates/5 plates
Leg Press: 4x40/30/20/15
Walk: 20 minutes post workout at 3.0
mph.
CARDIO SCHEDULE
I
Leg Extensions: 3x30/20/15/30 –
drop the weight every 10 reps on
the final
Wide Stance DB Squats: 4x20 add
weight each set / focus on each rep/
target that bootay!
Walking Lunges: 3x15
superset with
Step-Ups: 3x15
1-800-781-3475
I started my fitness journey as a "skinny fat"
mother of three with zero weight training
experience. When I walked into the gym for
the first time in 2008; I was intimidated by
the machines and wouldn't even go near the
free weights. Some of you reading this may
be in the exact situation I was in - nervous,
scared, and clueless. If you are uncertain
where to begin, do what I did - reach out for
help and ask for guidance. Soon you’ll be as
confident in the gym as anyone. If you are
more advanced and perhaps considering a
competition, there are no better competition
plans than those you’ll find in Beverly’s No
Nonsense magazine. Page through some
back issues or visit the “Articles” section
at BeverlyInternational.com. Find someone
who is similar to you and your goals and
simply follow her plan. Or, I’d be honored
if you follow the plans that I have laid out in
this article. They’ve worked for me and very
likely will work for you too.
IT'S ALL ABOUT THE
By: Hondre McNeil
BATTLE
Fitness has always been a
major part of my life. Ever
since I was a little kid, I’ve
liked the way working out
makes me feel. When I
played Pop Warner Football
I would wake up early every
morning before school so
I could do push-ups and
sit-ups to get “strong and
tough”.
My mom and dad also helped
me make exercise a lifelong
habit. Growing up in Lake
View SC, there wasn’t a
fitness center nearby, so my
mom worked out at home.
I would copy her as she did
her routines. Every Sunday
my dad and I would play a
couple of hours of basketball
at our local park.
In high school, I was a running back for the state champion, Lake View Wild
Gators, and won all-state honors. After graduation, I accepted a 4 year
football scholarship to Wofford College. At Wofford, I became interested
in learning more about athletic conditioning and training. After college, I
pursued a career as a fitness trainer and have been helping people reach
their fitness goals ever since.
My personal workout focus had never been about developing my physique.
It’s always been about improving my physical performance and putting my
all into every workout. At my gym you’ll frequently hear one of us hollering,
"Bout That Battle!” In other words, it’s all about the battle within yourself to
keep pushing through a workout, pushing your limits when you want to quit.
MY INTRODUCTION TO MEN’S PHYSIQUE
My journey of competing in Men’s Physique is different than most. It started
when one of the trainers at my gym said he thought I would be a perfect fit
for it. At first, I laughed it off. I told him I wasn't really interested in getting on
stage. He explained the rules to me and said that basically it was just about
being in tip-top shape. That caught my interest, but I still wasn't ready to
say yes. It wasn’t until about a year later that I finally followed up with him.
At my gym we focus on HIIT (High Intensity Interval Training), core training,
and strength work. The only mirror you'll find is in the bathroom. However,
to compete in Men’s Physique, I needed to round off some of my rough
edges and learn how to pose. So, I contacted Matt Packer from Healthier
U, another gym here in town. I had just 4 weeks to get ready for my first
show, the Natural Ohio Bodybuilding Association contest in Newark OH.
Matt put me on a strict diet, and worked with me on posing. I continued to
do my workouts at SWET during the week and met with Matt on Saturdays
to get the poses down. With his guidance, I took first place in my class and
second overall! I loved the adrenaline rush when those stage lights hit me! I
had definitely caught the contest bug!
Next, I added some sculpting days at Healthier U to my normal workouts
at SWET. At SWET, I kept working on strength, Olympic lifts, core work,
and pushing myself to my anaerobic limit in our HIIT sessions. At Healthier
U, I did more traditional bodybuilding exercises and focused on muscle
development. This proved to be a perfect combination for me. I was able
to feed my competitive energy and football background as well as catch a
great pump all during a week’s workouts.
I
AT A GLANCE
Photo by: Jennifer McNeil
HONDRE MCNEIL
Age: 35
Occupation: HRIS Coordinator
at Fairfield Medical Center, Gym
Founder and Owner of SWET Fitness
LLC
Education: Wofford College, Spartanburg
SC (BA in Computer Science and
Mathematics), ACE-CPT Personal
Training Certification, TRX Level 1,
CrossFit Level 1
Current Residence: Lancaster, OH
Height: 6'1"
Weight: 212lb (Off-Season), 197-202lb
(Contest)
Favorite Fitness Meal: 1½ cup oatmeal
mixed with 1 tablespoon butter and 1
whole banana.
Favorite supplements: I could say all the
Beverly products I use, but I guess I have
to choose. Here are my top four favorites.
UMP Protein. It tastes great and it’s
quality protein!
Ultra 40, Mass Amino Acids, and
Multiple Enzyme Complex. Bulk Season!
This combination put 10 pounds of lean
muscle on me. I use it in the off-season
to take my muscle size to the next level.
For someone who has never used
Beverly before: My one word to describe
Beverly is “quality”. They mean what
they say and say what they mean in this
company. All the products I’ve used have
done just what it says they will do on the
label. With other supplement companies,
you may not be positive that you’re
getting what it says on the label. With
Beverly, there is never that fear.
Music: In the gym, I need some
“crunkness”. I usually go with Lil Jon, Lil
Wayne, Meek Mill, or MGK!
Most Inspiring Book: This is easy,
The Bible.
Hobbies: Reading fitness magazines of
course!
Words to live by: Success is a journey,
not a destination. Enjoy the ride!
My Morning Ritual: I start each morning the same way
with an UMP shake, Super Pak, and Muscularity BCAAs.
I
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3 BEVERLY SUPPLEMENTS AND A 10-LB GAIN
I was introduced to Beverly International products at this time. The first products I purchased
were Ultra 40, Mass Amino Acids, and Multiple Enzyme Complex. Wow! I'd been weighing
around 195lbs for 10 years, ever since college. I could never break 200lbs. By taking Beverly
supplements the right way, I gained over 10lbs of muscle at 34 years of age and found myself
weighing 212lbs! Beverly definitely had my attention from that day forward!
My next competition was the NPC Natural Cincinnati presented by Rick Ruether and his team. I
weighed in 6lbs heavier and leaner than at my NOBA competition. I took first place in my class
and first overall! Then I went to Chicago for the NPC Jr. Nationals. Now here was a different
breed! I recall telling my wife, "We're not in Kansas anymore." The results from this competition
didn’t end close to where I’d hoped. I was in the 3rd call out! Even though I was in a huge class
with extreme competition, I was not happy with myself about this finish. I’d have to go back to
the drawing board before my next national contest.
For the IFBB North America, in Pittsburgh, I kept my off-season process of using Ultra 40, Mass
Amino Acids, and Multiple Enzyme Complex. I also added Beverly UMP Protein. I have never
had a better tasting protein in all my years of training. Another change I made for this show was
to further tighten my diet. For the Pittsburgh show, I weighed 202lbs! This was still a lot more
weight than my first ever physique show. Now 202lbs is my “light weight”! I have to thank Sandy
and the Beverly team for that! Also, I went back to my normal split of Olympic lifting, HIIT, and
body building being evenly dispersed through the week. For the Chicago show I had thrown off
this balance. I did a little too much bodybuilding and not enough conditioning. My results were
better in Pittsburgh! I finished 6th in my class, just 4 slots away from getting an IFBB pro card!
A LESSON LEARNED
I learned a ton from this experience. The main thing was to just be myself. For Chicago, I
had gotten too uptight. I broke my own rules and starting paying attention to other Physique
guys on the web. That's not me. My motivation is internalized. When I stopped caring
about what others were doing, my results
were significantly better! I was much more
relaxed and conditioned, and this reflected
on stage at the North America. Let that be
a lesson to you. Make a goal and go for
it! However, whatever you do, don't worry
about what others are doing or thinking.
Everyone has their own opinions. You can't
worry about that though. Take strategic
steps to achieve your goals and never lose
focus. Keep those around you that help
motivate you and don’t pay attention to
those who might discourage you.
Now, I'm beginning another year of
competition. I'm 35 years old and feeling
better than ever! I call this my sophomore
year since it is only my 2nd year in the game.
Whatever the results, I plan on being myself
and having fun throughout. I am also making
sure not to neglect my loved ones, my beautiful
wife Jennifer, my son Gabe, and my daughter
Grace. If my ambitions ever get in the way of
my quality time with them, it's time to hang it
up. It's up to me to be proactive and keep
this balance. Also, I have to keep my eyes on
the Man upstairs. God is the reason I'm here.
With Him on my side, nothing or no one can
be against me.
“OPERATION SHRED”
MEAL PLAN
This is my meal plan 4 weeks
out from a show. I call it
“Operation Shred”.
Meal 1: Protein Shake - 2 scoops
UMP mixed with almond milk,
1 tbsp of flaxseeds
Meal 2: 8oz lean meat (chicken,
turkey, or fish), 6 egg whites, ½
grapefruit
Meal 3: 8oz grilled chicken and a
large salad
Meal 4: 1 can tuna, 2 egg whites,
1 tomato
Meal 5: 8oz lean meat (chicken,
Photo by: Terri Smith
turkey, or fish), 2 cups steamed
vegetables
Mondays and Thursdays :
I add 1 and ½ cups of oatmeal,
1 tablespoon of butter, and a
banana to meal 5 with the lean
meat and vegetables.
I
YEAR-ROUND SUPPLEMENT PLAN
Ultimate Muscle Protein: I usually work out in the morning, so I try to get a 2-scoop
shake in within 2 hours after my workout to start the muscle rebuilding process. You
can’t beat the taste!
Super Pak: I take a Super Pak with my UMP shake each day to get my daily vitamins
and minerals.
Muscularity: 2 capsules with Meals 1, 3 and 5. This helps me keep my hard earned
muscle and also lean out to my competition weight.
Joint Care: 3 capsules with Meals 3 & 5. This keeps my joints healthy while I’m
pushing myself to my physical limits.
ZMA 2000: 3 capsules at bedtime on an empty stomach as recommended on the
label. This is for muscle recovery and rest. I definitely make sure to take this if I know
I’m going to have a short night sleeping.
Photo by: Amir Marandi
YEAR-ROUND TRAINING TEMPLATE
Now I train using the same basic template whether it’s offseason or pre-contest.
The key word describing what positively affects my body the best is “balance”.
Monday: Olympic Lifting
The focus during these sessions is to improve technique and strength in a weight
lifting movement such as the clean and jerk, snatch, squat, overhead squat, deadlift,
etc. I usually specialize on one lift for 6-8 weeks and then choose another for the
next 6-8 weeks. Here’s one I recently used to improve my Overhead Squat, but you
can use this format of sets and reps to improve any of your lifts. You can find videos
illustrating each of these exercises on YouTube.
Snatch Balance: 1x8, 1x6, 1x6, 1x3, 1x3, 1x3 (Increase weight each set, but only
enough to where you can successfully complete each movement without a struggle.
This is for technique.)
Overhead Squat: 1x8, 1x8, 1x5, 1x5, 1x3, 1x3, 1x1 (Sets 1-2 warmups; Sets 3-4,
75% of 1 Rep Max; Sets 5-6, 85% of 1 Rep Max; Set 7, 95% of 1 Rep Max)
Behind Neck Snatch Grip Presses: 4 x 5 at 55% of Overhead Squat 1 Rep Max
Dumbbell Overhead Squat: 1x12, 1x12, 1x8, 1x8, 1x8, 1x8 (Use light weight here.)
The focus is flexibility. Use a weight that allows you to do a quality rep each time.
Tuesday: Conditioning
Here I usually use a CrossFit type workout or High Intensity Interval Training to push
my anaerobic limit. This workout varies each week, but the concept is the same –
after a good warmup choose 3 exercises and perform 6 rounds for time. Always try
to beat your previous time. Here is an example:
I
Warmup:
Jog: 800 meters
Military Press: 2x10 (Set 1 with just 45lb bar, Set 2 at 95lbs)
Conditioning:
Double Unders 24
Bar Facing Burpees: 12
Push Presses: 6 at 135 lbs (use whatever weight you can
do to complete the prescribed reps)
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Wednesday: Rest
Photo by: Amir Marandi
Thursday: Bodybuilding Sculpting Day 1,
aka “Catch that pump!”
This is my first bodybuilding day. I usually focus on chest and
calves.
Dumbbell Chest Press: Ladder Format - 10 sets of 10 going up
and 10 sets of 10 going down.
Dumbbell Incline Flyes: Ladder Format - 4 sets of 10 going up
and 4 sets going down
Push-ups: Burnout as many as you can do. Once you can't do
a full range push-up, do 8-10 partials.
Seated Calf Raises: Ladder Format - 10 sets of 10 going up and
10 sets of 10 going down.
Single Leg Calf Raises: Burnout as many as you can do.
Once you can't do a full range movement, do 10-12 partials.
Try to keep rest time between 30 and 45 seconds during the
ladders.
Friday: TRX HIIT
If a TRX Suspension Trainer is not available, follow any type of
CrossFit or HIIT workout using weights or bodyweight exercises.
Warmup:
Jog: 800 meters
Pushups: 1x15
Negative Situps: 1x15
Conditioning: Do as many rounds as possible in 15 minutes.
TRX Burpees/Leg: 5
Kettlebell Swings: 15
TRX Squat Jumps: 10
Situps: 20
Saturday: Bodybuilding Sculpting Day 2 –
Biceps and Triceps
EZ Bar Curls: Ladder Format - 5 sets of 10 going up and 5 sets
of 10 going down.
Seated Dumbbell Single Arm Curls: Ladder Format - 3 sets of
10 going up and 3 sets of 10 going down.
TRX or Machine Curl Burnout: Burnout as many as you can do.
Once you can't do a full range curl, do 8-10 partials.
EZ Bar Tricep Extensions: Ladder Format - 5 sets of 10 going up
and 5 sets of 10 going down.
Seated Dumbbell Single Arm Tricep Behind Head Extensions:
Ladder Format - 3 sets of 10 going up and 3 sets of 10 going
down.
TRX (or Machine) Tricep Extension Burnout: Burnout as many as
you can do. Once you can't do a full range tricep extension,
do 8-10 partials.
Sunday: Rest and Church
I
STRIVING FOR THE
By: Chelsea Ashby
PERFECT
BODY
I have always enjoyed sports
and fitness related activities, but
I could never get my body to look
the way I thought it should.
Photos in fitness magazines
and posted on social media
made me think that anything
less than the “perfect body”
was unacceptable. This idea
of a “perfect body” made me
feel that my body wasn’t good
enough no matter how hard I
worked at it. Believe me, I felt
like giving up a number of times,
but I am not a quitter.
However, I did realize that maybe
I needed some outside help from
someone who knew exactly
what they were doing when it
came to training and nutrition.
I
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That’s when I turned to IFBB Figure Pro, Iryna McCraw.
Iryna saw I was losing hope and immediately took me
under her wing. She taught me three valuable lessons
right away.
Lesson 1: I was eating just 800 calories a day then
going out and running until I burned that many calories
or more. Iryna said that I would never be able to build
shapely muscle without a better nutrition plan and more
sensible cardio schedule.
Lesson 2: Supplements are important, very important.
Iryna introduced me to Beverly International products
and I absolutely love them! They’ve become a very
important facet of my physique transformation plan and
have helped me get to where I am today.
Lesson 3: however, was the most important: Iryna
taught me that no one is perfect and no one is the same.
She taught me to love MY body and not compare myself
to others. Since then, I have focused on ME and not only
have I transformed physically, but mentally as well.
Thanks to Iryna’s custom training program and meal
plans, and Beverly International’s amazing products, I
have been able to transform my body into its own ideal
state.
DIET
Referring back to Lesson 1, you can work out all day every day, but unless you eat clean and fill your body with the nutrients it needs,
you will never reach your full potential. After trying different meal plans and monitoring how my body reacts to different foods, I found
that cycling carbs works best for me. There are many ways to cycle carbs, but my favorite is to follow a low-carb plan for 4 days and
then a carb loading plan for 3 days. Here’s an example:
Low-Carb Days (1st 4 days):
Carb-loading Days (3 days in a row):
Meal 1:
Meal 2:
Meal 3:
Meal 4:
Meal 5:
Meal 1:
Meal 2:
Meal 3:
Meal 4:
Meal 5:
5 egg whites, ½ c spinach
4oz chicken, ½ c vegetables
4oz cod, salad with ½ avocado
(pre-workout) 4oz chicken, ½ c vegetables
(post-workout) 1 scoop UMP chocolate protein
shake, 1 apple
Meal 6: 4oz Tilapia, ½ c asparagus
5 egg whites, ½ c oatmeal
4oz chicken, ½ c white rice, ½ c asparagus
4oz cod, 1 c white rice
(pre-workout) 4oz chicken, ½ c white rice
(post-workout) 1 scoop UMP chocolate protein
shake, 3 plain rice cakes
Meal 6: 4oz tilapia, ½ c asparagus
SUPPLEMENT SCHEDULE
UMP: 1 shake post-workout
Glutamine Select : 1 scoop immediately post workout to help my muscles recover
Lean Out: 2 capsules before morning cardio and 1 capsule with meals 4 and 5 to help burn fat
while maintaining lean muscle.
I
TRAINING
My training schedule doesn’t change much whether I’m prepping for a competition or working out off-season. I train my favorite body parts,
shoulders and legs, twice a week with back, chest, and arms getting one session each. My training split goes as follows:
Monday: Shoulders/Abs
Smith Machine Shoulder Press
4x15,12,10,8
Lateral Raises 4x12-15
Wednesday: Back/Biceps/Abs
Light Leg Extensions (Warm-Up) 3x15
Wide Grip Pull Downs
superset
T-Bar Rows 4x15,12,10,8
Squats
superset
Squat Jumps 4x15
Cable Front Raise
superset
Plate Raises 3x15 each
Front Squats 4x12
DB Shoulder Press 4x15,12,10,8
Walking Lunges 3x30
superset
Switch Leg Jumps 3x20
Upright Rows 4x12-15
Cable Bentover Laterals
superset
Rear Delt Machine 3x15 each
Shoulder Shrugs
superset
Rope Pulls 4x25 each
Side Crunches 4x25
Leg Raises 4x25
Tuesday: Legs (focus on
quadriceps and calves)
Close Grip Pull Downs 4x12
Seated Rows
superset
DB Flyes 4x15
Single Arm DB Rows 4x10-15
Close Stance Leg Press
superset
Goblet Squats 4x15
Alternate DB Curls 3x15
Heavy Leg Extensions 3x12
Cable Curls 4x15
Split Squats 3x12
superset
Step Ups 3x15
Cable Crunches
superset
Side Crunches 4x25
Calf Raises 3x30
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Deadlifts 4x15,12,10,8
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EZ Bar Curls 4x21’s
Thursday: Chest/Triceps
Flat Bench Press 4x15,12,10,8
superset
DB Flyes 4x15
Incline Bench Press
superset
Incline Flyes 4x15
Decline Press
superset
Pec Deck 3x12
AT A GLANCE
CHELSEA ASHBY
Education: Nursing student
Close Grip DB Press
superset
Push Ups 3x15
Family: Engaged
Tricep Pushdown 4x12
Current Residence: Madisonville,
KY
Skull Crushers
superset
Close Grip Press 4x10-12
Age: 20
Years training: 2
Height: 5’2”; Weight: 118
(Contest), 130 (Off-Season)
Weighted Dips 5x10
Favorite Supplements: UMP
chocolate protein post-workout,
Glutamine Select post-workout
for recovery, and Lean Out before
cardio and before and after
workout to help burn fat and
maintain lean muscle.
Friday: Shoulders/Abs
Repeat Monday workout. Substitute
dumbbells for cables, etc. where
applicable.
someone who has never used
Beverly supplements before?: I
would highly recommend Beverly
International supplements to
anyone, especially UMP! The
chocolate UMP is my favorite. It
really tastes like chocolate and
is a great way to satisfy a sweet
tooth.
Saturday: Legs (focus on
hamstrings and glutes)
Leg Curls 4x15,12,10,8
Squats 4x20
DB Deadlifts w/ Resistance Bands
superset
Barbell Hip Thrusts 5x15
Curtsy Lunges
superset
Hip Abductors 4x15
Words to live by: “I can do all
things through Christ who gives
me strength.” Philippians 4:13
Glute/Ham Raises
superset
Seated Leg Curls 3x15
CARDIO
I have a love/hate relationship with cardio. I love the results, but hate the cardio. When I’m
preparing for a competition I do fasted cardio 5-6 mornings a week for 30-45 minutes. During
my off-season I cut the cardio down to 3 sessions a week post workout for 25-30 minutes.
My favorite cardio workouts are walking on an incline, sprints, and the stair stepper.
In closing, there is no such thing as a “perfect body”. Although I am happy and confident in
the changes I have made, my transformation is not over. I still strive every day to be better than
I was yesterday and to push my body to its limit.
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Wide Stance Leg Press
superset
Goblet Squats 3x15
Single Leg DB Deadlift
superset
Good Mornings 4x15
Sunday: Rest
BEVERLY
BEAT
With Sandy Riedinger
Summer 2016
Let’s Make Our Bodies
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Roger asked me if I thought the fitness
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lulls. Speaking from experience, I know
that even when I hit a lull or have taken
a break, I always get back up and
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4. Improve your digestion and assimilation of nutrients – take
1 or more Beverly Multiple Enzyme Complex tablets with
each meal
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5. Try taking 5 Muscle Mass BCAAs before and after
each workout
6. Joints ache? Front load Joint Care (9-12 per day for 5
days) then taper to 3 per day
7. Fat Loss Combo: Lean Out and 7-Keto MuscLean
together
8. Boost your energy midafternoon with Fast-Up
9. PM pudding: mix UMP or Muscle Provider Chocolate
with a small amount of water
10. Harden your muscles with extra amino acids –
Density, Muscularity, or Muscle Mass
11. FitTabs – 1 tablet with 4 meals or 2 tabs am and 2
tabs pm
12. Up-Lift your training: 2 scoops in really cold water 15
minutes before your workout
13. ZMA 2000 + Quadracarn = recovery and sound sleep
14. Ultra 40 bonus – not just strength and muscular
development, but also great endurance
15. Break through a sticking point with Creatine Select
16. Morning Get It stack - 1-3 Fast Up, 3 Energy Reserve,
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17. PUMP up the volume - 8-12 Muscle Synergy tablets
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We want you to know what
makes BEVERLY different from
other companies in our industry.
1. We publish our own No Nonsense magazine instead of advertising
in outside publications and relying on them to educate Beverly
users.
2. We are a small company and like it. We have developed ridiculously
efficient systems to allow us to stay that way.
3. We actually answer the phone and help you right away.
4. We have a direct line, no private voice mail set up. We don’t flip you
from one button to another.
5. Our TEAM members are experts with a Masters in Beverly
Education. They advise accurately and strive to meet your needs
with each encounter.
6. We are educators, not hard core marketers or salespeople.
7. We ship 99% of your orders the same day.
8. We manufacture only products that work and are time tested in the
real world. We don’t use our hard working clients as guinea pigs.
9. Family owned. Roger and Sandy have now owned Beverly for over
18 years.
10. We don’t have a middle man distributing our line for us. We do it all
direct. We are hands on.
11. Top shelf quality in chosen ingredients or they don’t get our OK.
12. We at BEVERLY all feel we are sitting on top of the mountain or
looking out from the penthouse view. In 1998, We started with
weekly TEAM meetings encompassing everything from personal
development, goal setting, time management, customer service,
product education, business etiquette, team work, systems
training, nutrition and supplements, along with anything else that
we can physically improve on our end… so we can make your
experience with us no less than Golden.
THE SECOND FIFTY
Our friends, Tom Geimeier and Jerry Auton just dropped by with a copy of their new
book, The Second Fifty. It’s a carefully prepared “roadmap” to fitness and healthy
aging for those in the 2nd fifty years of their life. Roger was selected as a member
of the panel of experts, whose combined experience represents over 400 years
in the field. In each chapter Tom and Jerry present the facts and research relating
to a particular area of fitness, they then get real world insights and expert advice
from the panel (which they refer to as their “living bibliography.”) The Second Fifty
is available now at Amazon.com.
I
OUR 1ST BEVERLY INTERNA
AYR, DANA
BYLER, BRANDALYN
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GARDNER, TIM
GLORY, KIMO
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LOHRE, JULIE
MANGAN, JACOB
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I
NATURAL
MASTERS
By: Chris Trimpey
IFPA Masters Figure Pro
PRO FIGURE CARD ACHIEVED
I have been an avid runner my
whole life. I ran track and cross
country in high school making
it to the state championships in
both sports. I was better at the
shorter distances and in college
specialized in the sprints.
At Ohio Northern University,
I competed in the 55 meter
dash, 4x200 relay, 4x400 relay,
and open 400 during the indoor
season. Outdoors, I ran the open
100 and 200, along with the
4x100 relay, 4x200 relay, and
4x400 relay. Running was my life!
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1-800-781-3475
After each of my three pregnancies, I would train for
a race to try to run myself back into pre pregnancy
shape. I started with 5k and 10k races after my
first pregnancy, ran my first half marathon after my
second child, and a full marathon after my third child.
You would think that training and completing a full
marathon would get the extra weight off quickly. But,
this time my weight did not come down like it had in
the past. I had depended on running to stay in shape
my entire life, but now it was no longer as effective
as it had once been. I had learned a valuable lesson,
“I could no longer outrun a poor diet.” I had to find
something else.
MY FIGURE JOURNEY BEGINS
About two and a half years ago I joined a gym, started
lifting weights and began to clean up my diet. My body
was changing and I loved it! Then someone brought
up the topic of Figure competitions. I saw a challenge
and decided to go for it. My journey to the Figure stage
had begun. I did a standard full body workout, 3 days
a week and continued running for cardio because that
was what I was comfortable with. If you haven’t been
training with weights or wish to begin again after a long
layoff, the Full Body Workouts sidebar on page 34 is a
great place to start.
AT A GLANCE
CHRIS TRIMPEY
Age: 41
Occupation: Gifted Intervention Specialist
Family: Married to my high school sweetheart,
Randy, three children: Meagan 17, Hailey 14, and
Samantha 10
Current Residence: Bowling Green, OH
Years Training: Running since I was 6 years old.
Started weight training January 2014
Height: 5'1” Weight: 120 (Off Season),
114 (Contest)
Favorite Meals: Everything made with UMP!!!
UMP chocolate/peanut butter pudding, Julie
Lohre's UMP chocolate chip cookies, UMP
strawberry pancakes. You just have to try UMP
pudding. You will love it! You can't go wrong with
this protein and even if you are on a low carb diet,
it's perfect!
Music: I love Linkin Park, Pit Bull, Carrie
Underwood, and Jason Aldean
Hobbies/Interests: Any free time I have, I spend
with my children. Going to Sammie's softball
games or Meagan and Hailey's track meets.
When I have the summer off, I try to get in a
little scrapbooking of our family vacations and
memories.
Words to live by: “If it doesn't challenge you,
it doesn't change you.” It is so easy to just go
through the motions of a workout or complete the
same cardio or workout over and over. Change it
up! Challenge yourself!
I
FULL BODY
WORKOUTS
In the sample workouts below you
will train your whole body three times
weekly. Week one do Workout A on
Monday, Workout B on Wednesday,
and repeat Workout A on Friday.
The next week start with Workout
B on Monday, perform Workout A
on Wednesday, and Workout B on
Friday.
Workout A*
Bench Press (8-12 reps)
DB Flyes (8-12 reps)
DB Pullover (8-12 reps)
EZ Bar Curl (8-12 reps)
DB Tricep Extension (8-12 reps)
Barbell Row (8-12 reps)
Bent Over Lateral (8-12 reps)
Side Lateral (8-12 reps)
Front Lateral (8-12 reps)
Squat (10-20 reps)
Calf Raise (10-20 reps)
Leg Raise (10-20 reps)
Workout B*
DB Bench Press (8-12 reps)
DB Curl (8-12 reps)
EZ Curl Tricep Extension (8-12 reps)
Shoulder Press (8-12 reps)
Upright Row (8-12 reps)
1-Arm DB Row (8-12 reps)
DB Shrug (8-12 reps)
DB Squat (10-20 reps)
Straight Leg Deadlift (10-20 reps)
1-Legged Calf Raise (10-20 reps)
Situp (or Crunch) (10-20 reps)
Leg Raise (10-20 reps)
I felt both excitement and fear as my first Figure show approached in the spring of 2014. I ended
that day placing 3rd in Novice Figure and 4th in the short class of the Open division. I was
hooked! But I knew I both needed and wanted to improve. I competed twice more with the same
relative placings. The judges told me I needed to add muscle and come in leaner. I did not know
how to do this on my own so I did some research and found Julie Lohre (www.julielohre.com). We
talked over the phone, I told her my goal was to earn my Master’s Figure pro card, and we got
right to work! Since working with Julie my physique has completely transformed.
CONTEST PREP NUTRITION
One of the first lessons I learned from Julie is that working out is 20% of what you
do and your diet is the other 80%. You have to stick to your diet to be successful or
much of your hard work in the gym is being wasted.
Below is what a typical contest prep nutrition plan looks like for me.
*Perform just one set of each
exercise the first two weeks. Perform
2 sets for the next four weeks. Weeks
7-10, perform 3 sets per exercise.
Increase the reps gradually and add
weight whenever you complete the
top number of reps for all sets of an
exercise in good form.
Meal 1: 1 whole egg, 4 egg whites, ½ cup omelet veggies (mushroom, green
pepper, and onion), ½ cup oatmeal
Meal 2: UMP shake (1 scoop) and ½ grapefruit
Meal 3: 4oz chicken breast, ½ cup avocado, large salad with veggies and 1 tbsp
Newman's oil and vinegar dressing
Meal 4: UMP shake (1 scoop) and 1 cup strawberries
Meal 5: 8oz white fish, 6oz sweet potato, 1 cup asparagus
Meal 6 (post workout, if hungry): 1-2 scoop UMP shake
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SUPPLEMENT SCHEDULE
Ultimate Muscle Protein (UMP): I couldn't
go without it! EVER!!! I have been able to get
my family, friends, and coworkers to switch
their protein to UMP and they feel as I do.
The taste is incredible and you have so
many yummy options you can create with it.
Fit Tabs: Used daily for my multi-vitamin.
Glutamine Select: During my training, I sip
for soreness and recovery. My body lets
me know when I forget to drink it. The next
day I am more sore and my recovery takes
much longer.
Ultra 40: 2 tablets with 5 meals a day. Helps
maintain and build the valuable muscle I am
working so hard to achieve in the gym.
Lean Out: A MUST!!! Especially for women.
This supplement has been a key factor
in my nutrition program. It helped me to
achieve the leanness I needed to improve
my contest placings. Ladies!!! It is also great
for the summer when you are putting on
those shorts or bikinis.
Muscularity: I take 2 with 3 meals a day.
It helps give an extra sharpness to my
physique and maintain lean muscle.
7-Keto MuscLean: During contest prep,
I add this as a thermogenic for energy to
power me through my workouts since most
of my workouts are in the evening after the
kids have had dinner and are off to their
sports.
I
Julie changes my training program every month (small weekly ‘tweaks’ to the reps
and rest intervals are also included). I currently work out 5 days a week. Since delts,
back, lean legs and glutes are focal points in Figure competition, I train those body
parts twice weekly and hit the rest one time per week.
Currently, I’m using a pyramid style of training to increase strength. I add weight each
set, while decreasing reps and ending with a final set of just 3 or 4 reps. I generally
complete each workout in an hour or less which gives me time to keep up with my
children’s busy schedule. So it’s minimal rests, head phones in and the world out!
Get it done!
Here’s a sample of my current workout. This month my goal is to add muscle and
strength while still staying lean.
Day 1: Glutes, Biceps
Day 2: Delts, Back, Abs
Day 3: Legs/Chest
Day 4: Back, Triceps, Delts
Barbell Squats 4x16,8,6,3
Leg Curl 4x10,8,6,3
Step-ups 4x12
Lunge off bench 4x10,8,6,3
Bicep Curls 4x16,8,6,3
Lunge with Bicep Curl 4x10
Barbell Push Press 4x16,8,6,3-4
Lateral Raises 4x10,8,6,3
Bent-over Rear Delt Raise 4x10,8,6,3
Bent-arm Pullovers 4x16,8,6,3
Cable Rows 4x16,8,6,3-4
Abs I do four exercises, 4x15 each.
Leg Press 4x16,8,6,3
Walking Lunges 4x10,8,6,3
Single-leg Slide Squat 4x12
Pullups or Pulldowns 4x16,8,6,3
Bent-over Barbell Row 4x10,8,6,3
Bench Dips 4x16,10,8,3
Skull Crushers 4x16,8,6,3
Handstand Pushups 4x10,8,8,3
DB press 4x10,8,6,3
Arnold DB Press 4x10,8,6,3
(no added weight)
Incline Press 4x12 (same weight)
Cable Crossovers 4x12
Day 5: Legs, Abs
Hack Squats 4x16,12,8,3
Deadlifts 4x10,8,6,3-4
Burpees 4x12 (no weight)
Bench Rebounds 4x12 (no weight)
Abs 4x15 each of 4 exercises
CARDIO PROGRAM
Julie quickly got me out of my cardio comfort zone! She knew that just going out and running
for a specified distance or time was no longer working for me. I really needed to raise the bar
if I was ever going to win that Pro Card. HIIT (high intensity interval training) became the order
of the day.
Off season, I do 3 sessions of 20-30 minutes each. Precontest, my cardio gradually increases.
I start by going up to 4 days at 30 minutes, then 5 days at 45 minutes, and finally 6 days at
60 minutes for the last couple of weeks. I often split those longer cardio days into 2 sessions.
I have become very fond of the Stairmill and interval sprints. I also incorporate the Arc trainer
some days to take it easier on my joints.
Cardio is presently three 20-minute HIIT workouts, but I am also incorporating some daily
distance running. I am considering entering a half marathon Labor Day weekend!
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PRO CARD ACHIEVED!
I have competed for both NPC and IFPA
organizations and have had wonderful
experiences in both. But, stepping on stage
at the NOBA show in Newark, OH on April
23rd, I felt more confident than I had in any
of my prior shows. I won the Masters Figure
division and earned pro status in the IFPA
organization.
Friends and family ask me, “So now that
you reached your goal are you done?” My
response is, “I have only just begun!” With
the help of my friends and family, the great
supplements from Beverly, and Julie Lohre in
my corner … it’s time for me to set a new goal
and keep on going!
Photo by: Rick Lohre
ADVANCED FIGURE WORKOUT PLAN
By: Jacob Mangan
MY CONTEST
PREP
I’ve struggled my whole life to
gain weight, or even to look like
I lifted weights. As a freshman
in college I was a blistering
5’9” and 142 lbs.
I lifted every single day. I
wanted to get bigger and
thought that I could not afford
to take a day off. My plan was
to eat as much as I could and
lift as often as I could. Doritos
and Ding Dongs were a big part
of my nutrition plan – anything
with calories.
ONE OF THE
HARDEST THINGS
I’VE EVER DONE!
If a gift basket from home was full of sweets, I thought
for sure it was just what I needed to put on weight.
However, that weight never came. I couldn’t figure
it out. Why was I not gaining muscle? Why was I not
getting bigger? Sure, I was a toned, lean guy, but with
no muscle mass to speak of. I knew something needed
to change.
I educated myself on nutrition and bodybuilding. I
learned about macronutrients and micronutrients and
how to track them. I learned about muscle catabolism,
and the physiology behind muscle growth. I learned
how my body responded to certain foods and certain
workouts. I made a drastic nutritional change, I began
to eat healthy. Out went the Doritos, out went the Ding
Dongs, and in came the chicken breasts and healthy
carbs. I began to track macros, and allowed my body
rest days vital for muscle recovery and growth.
I studied various supplements and started incorporating
the best ones into my plan. I was in the middle of a
6 year doctoral program at the University of Cincinnati,
and by year 4 my weight was up to 165 lbs. Lifting
now became a means of stress relief for me, completing
my studies was the challenge. I earned my Doctorate
of Pharmacy degree in 2013 and began working as an
inpatient pharmacist.
But, a new challenge was on the horizon. Through all my
years of lifting I had always dreamed about competing,
but never thought it was actually possible. Now, I thought,
I
AT A GLANCE JACOB MANGAN
Age: 27
Education: Obtained my PharmD, Doctorate of Pharmacy
at the University of Cincinnati
Occupation: Inpatient Pharmacist at University of Cincinnati
Medical Center
Family: Raised in a military family and just so happen to be the
middle of three siblings.
Current Residence: Cincinnati, Ohio
Years training (total): I’ve always been a gym rat as I began
lifting at about 16 years old. However, I began competitively
bodybuilding about 15 months ago.
Height: 5’9”; Weight: 176-179lbs (Off Season), 162-164lbs
(Contest)
Favorite Bodybuilding or Fitness Meal: It’s actually more of a
snack, but my favorite fitness meal would have to be my special
“protein coffee”. I use UMP vanilla protein, sugar free ready
whip, ground cinnamon and some Truvia; blend it all up and it’s
DELICIOUS. It tastes like a macro-friendly, Starbucks Vanilla
Latte. MmmMmm good!
Vanilla. I use this protein year round as it is not only great to
supplement with in shakes, but it’s also great to incorporate in
meals. I mix it with my cereal, oats, coffee, and of course my
protein pancakes. Nothing like a little added protein punch to
your meals. I typically supplement 1 scoop of UMP protein with
breakfast, and another scoop before bed.
What would you recommend to someone who has never
used Beverly supplements before?: I think you should always
take an educational approach on supplementation and first
become knowledgeable about what you put into your body.
My recommendation; educate yourself on supplementation,
then choose what works for you and your goals. I would highly
recommend Beverly’s UMP, as their quality is unmatched.
Beverly really cares about the quality of their products and you
can really see this when using their supplements. Not to mention
the great taste
Music: I am a big EDM music fan. There is nothing like working
out to a little Adventure Club. I also love artists like Martin Garrix,
David Guetta and also mix in some hip-hop with Drake.
Most Inspiring Book: “Jesus>Religion” by Jefferson Bethke
Hobby or interests outside bodybuilding: One of my favorite
hobbies is camping. Early this year I was able to adventure out to
Big Sur in California and camp on the coast with my girlfriend. It
was amazing!
Words to live by: “but those who hope in the LORD will renew
their strength. They will soar on wings like eagles; they will run
and not grow weary, they will walk and not be faint.” Isaiah 40:31
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1-800-781-3475
By: Amir Marandi
Favorite Supplements: My favorite supplement has to be UMP
“Why not me? Who says I can’t do it?” And
then I knew it; I was going to challenge myself,
step on the stage, and compete. I started
preparing 16 weeks out for the NPC Natural
Indianapolis. I worked my tail off with the goal
of getting through the prep and stepping on
stage as the best version of myself. After all
was said and done, I was fortunate enough
to take 2nd place in the open Men’s Physique
division. I had actually done it. I had stepped
on stage and competed.
Soon after, I set my goals higher. I wanted
to improve further and earn my national
qualification. My next contest was the NPC
Natural Cincinnati. I took 1st place in my
division and won the overall. I was nearly
in shock as I left the stage as the 2016 Mr.
Cincinnati. The very next week I drove up to
Cleveland to compete in the NPC Natural
Ohio. It was a huge show, stacked with 90
Men’s Physique athletes. I won 1st place in
my division but this time came up just short
in the overall.
In the remainder of this article I’m going to give you a look into my workout and diet regimens.
I’m not saying it’ll will be perfect for you, but it’s what I actually did to achieve the amazing
success I’ve had in my brief competitive career. I hope that it will not only benefit you who
compete, but anyone who has an interest in improving his health and physique.
DIET PLAN
I can’t stress enough how important diet is in achieving your fitness goals. During the off-season I use a flexible dieting approach. I keep track of
my macros, but eat a diverse array of foods. My competition prep meal plan is much stricter. It typically involves 7 meals throughout the day. Eating
smaller meals more frequently keeps your metabolism moving and allows your body to constantly burn fat. A typical competition prep meal plan for
me is as follows:
Off-Season
Meal 1: 1 egg yolk, 150-200g egg whites, 50g oats, 75g fresh blueberries
Meal 2: UMP vanilla protein shake, 100g fresh strawberries, 50g cheerios, Creatine Select
Meal 3: 120g lean ground turkey, 1 c brown rice, fibrous veggie of choice (optional)
Meal 4: chicken breast, baked potato, fibrous veggie of choice (optional)
Meal 5: 145g Lean ground beef, sweet potato, fibrous veggie of choice (optional)
Meal 6: ½ chicken breast, almonds
Meal 7: UMP vanilla protein shake, almonds, Glutamine Select plus BCAAs
"I think it is very important to eat
your two biggest carbohydrate
meals before and after your
workout. I also try to eliminate
any carbohydrate intake past
about 7pm or so. I feel if I eat
carbohydrates past this time that
my body may store them."
SUPPLEMENT SCHEDULE
I try to keep my supplement schedule pretty simple. I include Beverly International UMP,
GLUTAMINE SELECT, BCAA's and CREATINE SELECT to aid in the muscle building and
recovery process. During competition prep, I also incorporate 7-KETO MUSCLEAN into my
supplementation schedule to help with the fat burning process.
I
CARDIO
AT THE CONTEST
I’m a typical hard gainer, right on the border of an ecto/mesomorph body type; so I typically
don’t need to do much cardio. During the off-season I’ll usually do 20 minutes of “low
intensity steady state” cardio (LISS) 2 or 3 days a week. During competition prep I do
about 30 minutes of LISS every day, often first thing in the morning on an empty stomach.
I also include two 20-minute sessions of high intensity interval training (HIIT) each week.
Everything about the contest itself is just
amazing. From getting your spray tan, to
being in the athletes’ meeting, to being
backstage, to finally having your moment to
shine; it is a night to remember. Being around
so many people who have been through the
same thing as you is awesome. There is so
much comradery and encouragement. To
read about it is one thing, but to experience
it is another. You will LOVE IT.
TRAINING
Below is a typical training week. I like to keep my muscles guessing so I often vary my
workouts. I might do the exercises in a different order, or switch from a barbell exercise to a
dumbbell exercise. I also like to incorporate heavy weeks and light weeks. During a heavy
week I keep the reps at 8 or less, but for the light weeks I’ll do 12-15 reps on each exercise.
I incorporate core work three times a week for 20 minutes at the end of my workout. I do
anything from crunches, to decline sit ups, leg raises, oblique work, etc.
Monday: Chest
Thursday: Rest
Bench Press: 5x10,8,6,4,2-3
(Finish with a Ladder Set*)
Friday: Biceps/Triceps
Dumbbell Incline Press: 3x10,8,6 –
1 Drop Set**
Skull Crushers / Preacher Curl: 4x8-12
Superset each of the following:
Cable Crossovers: 3x10,8,6 –
1 Drop Set**
Seated Dumbbell Tricep Extensions /
Dumbbell Hammer Curl: 4x8-12
Smith Machine Decline Press: 3x10,8,6 –
1 Drop Set**
Cable Tricep Pushdowns / Weighted
Pull-ups: 4x8-12
Lying Dumbbell Overhead Pullovers: 3x10
Saturday: Shoulders
Tuesday: Back
Barbell Shoulder Press: 3x10,8,6 –
1 Drop Set**
Lat Pulldown: 3x12,10,8 – 1 Drop Set**
Dumbbell Lateral Raises: 4x10
Barbell Rows: 3x10,8,6 – 1 Drop Set**
Rear Delt Dumbbell Reverse Fly:
3x15,15,10 – 1 Drop Set**
Deadlifts: 6x10,8,6,4,3,10
Dumbbell Reverse Flyes: 3x10
Arnold Press: 3x10
Dumbbell Bentover Rows: 3x10
Dumbbell 6-ways Compound:
(FEEL THE BURN) 3x10
Wednesday: Legs/Calves
Sunday: Rest
Leg Extensions: 4x15
*Ladder set: Start with a lighter
weight where you can achieve 10
repetitions, then increase the weight
and lower the reps for the following
two sets, then drop weight off and
raise the reps. This is essentially 5
sets in one with NO REST.
Squats: 5x12,10,8,6,3 – 1 Drop Set**
Barbell Walking Lunges: 3x10 each foot
Leg Press/Calf Extension: Superset
3x10,8,6 – 1 Drop Set**
** Pause and hold 3 seconds at the top
of each calf extension
**Drop sets: Use a heavy weight for
3-4 repetitions, then immediately
lighten the weight and rep it out to
failure NO REST
Lying Leg Curl: 3x10,8,6 – 1 Drop Set**
3 Angle Seated Calf Raises: 3x15,10,10
Standing Calf Raises: 3x10
** Calf raises with toes pointed forward,
toes pointed out, and toes pointed in on
each set.
I
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If I had to give someone who has never
competed before a tip, it would be to HAVE
FUN. Seriously! You work so hard and
put your body and mind through so much
during your prep, when the day comes to
finally hit that stage, let it be an exhilarating
experience. Take the stage with confidence,
smile, and hit the poses just as you have
practiced many times before.
CLOSING THOUGHTS
My first competition prep lasted 16 weeks
and it was the hardest thing I’ve ever done.
It not only challenged me physically, but
mentally and emotionally as well. It took
willpower to overcome each temptation
and obstacle – hanging out with my friends
in social environments, drinking, fast food,
being too tired to workout, being hungry
and not being able to eat what I wanted.
But every time a temptation was overcome,
it was soon followed by joy. Waking up
the next day knowing I conquered another
temptation. I loved it.
If there is something to take away from
my story, I hope you realize that nothing is
impossible and you can truly accomplish
anything with hard work and dedication.
Have a passion or vision and pursue it.
It’s amazing the life lessons that can be
learned through fitness. It’s not just about
bodybuilding, but life as a whole. Learn
from your mistakes, learn from others and
push forward. Thank you for reading my
story.
NEVER
By: Melanie Egner
PUT A LIMIT ON YOURSELF
After living an active lifestyle
in my teens, I became a cardio
queen in my 20’s. You know
the type; I was the one who
went from one cardio class to
another, always trying to be
the best in the class. I wasn’t
oversized, I looked fine in my
clothes, but despite all the
cardio I did, my body fat was
high and I had little muscle. In
other words, I was “skinny fat!”
In my mid 30’s I started lifting weights seriously. Finally,
I began to see the results I had always wanted. My
shoulders began to fill out, my glutes became more
rounded, and yes, I could see my abs! The next step
was competition. I stepped on stage for the first time
in 2009 and have been competing ever since. My best
placing was at the 2014 Flex Lewis Classic where I
placed 1st in the Open tall class and was the overall
Masters champion.
I'm so honored to be in the No Nonsense magazine,
I always look forward to receiving it in the mail. I read
it cover to cover absorbing all I can from each issue! I
love Beverly International products! UMP is awesome
for muscle recovery and I love the taste! I also take
Mass Aminos, Glutamine Select, Ultra 40, Creatine
Select, and Quadracarn day in and day out to help
me to continue to build lean muscle. When a show is
approaching I add Lean Out and Density to increase fat
loss and muscle density.
DIET
Here are examples of my Off-Season
and Precontest diet plans:
Off-Season
Meal 1:
Meal 2:
Meal 3:
Meal 4:
Meal 5:
Meal 6:
UMP pancakes with Walden Farms syrup
tuna mixed with Wholly Guacamole on 2 rice cakes
4oz chicken, sweet potato, green veggies
UMP shake and berries
grilled salmon, grilled asparagus, and a large salad
UMP made into pudding with a tbsp peanut butter
As you can see my diet is fairly clean in the off season, but I
do enjoy a cheat meal 1x a week.
Pre-Contest
Low carb days
Meal 1:
Meal 2:
Meal 3:
Meal 4:
Meal 5:
Meal 6:
5 egg white & spinach omelet
4oz cod, 1 c green veggies
4oz chicken on a large salad
4oz chicken, 1 c green veggies
UMP shake and a green apple
4oz tilapia, 1/2 c green veggies 1/4 avocado
After 3 or 4 consecutive low carb days, I have one,
higher carb day.
Higher carb day
Meal 1:
Meal 2:
Meal 3:
Meal 4:
Meal 5:
Meal 6:
5 egg whites, 1/2 c oatmeal
4oz chicken, 1/2 c rice, 1/2 c green veggies
4oz cod, 1 c rice
4oz chicken, 1/2 c rice, 1/2 c green veggies
UMP shake and 2 rice cakes
4oz tilapia, 1 c green veggies, 1/4 avocado
If I’m still hungry, I snack on more egg whites in the evening.
I
AT A GLANCE
MELANIE EGNER
Age: 43 years young
Occupation: I have been a hair stylist
for 22 years. I also have multiple
fitness certifications and opened
a fitness studio 3 years ago, EXL7
Fitness & Bootcamp.
Current Residence: I’m a Kentucky
girl through and through
Years training: 10+ seriously
Height: 5’8”; Weight: 140 (Contest),
152-155 (Off-Season)
Favorite Fitness Meal: Grilled salmon,
roasted sweet potatoes, and
steamed broccoli; to curb my sweet
tooth, I love my UMP pancakes with
Walden Farms syrup!!!
Favorite Supplements: I love Beverly
International supplements. UMP is
amazing and I use it every day. If I
had to choose, I’d say Glutamine
Select is my next favorite.
someone who has never used Beverly
supplements before?: I would
recommend UMP to anyone who
is working out and lifting weights. I
know that's where I started.
Music: Hip Hop and Pop, anything
with a driving beat.
I
1-800-781-3475
Photo by: Matt Hernandez
Words to live by: “I can do all things
through Christ who gives me
strength.” Philippians 4:13
YEAR ROUND SUPPLEMENTS
UMP, Mass Amino Acids, Ultra 40, Quadracarn, Glutamine Select, Creatine Select
PRE-CONTEST SUPPLEMENTS
I add Lean Out and Density to the above
CARDIO
TELL YOURSELF YOU CAN… AND YOU CAN
In the off season I weight train 5 days a week
and participate in 2 cardio classes during
the week. Before a contest I still weight train
5 days a week, but increase my cardio by
running the local football stadium steps or
engaging in HIIT sessions on the Step Mill.
I meet women all the time who think that working out is not for them because they are 40 plus.
I say NEVER put a limit on yourself! We are all capable of great things if we put our minds to
it! Your weight does not define you, your age does not define you, your economic status does
not define you! We make what we want out of our lives and God has a plan for each of us.
But, we must engage to our full potential. Tell yourself you CAN... and you CAN! Never speak
negatively about yourself, positive words and thoughts only! It certainly can be a challenge as
we age, our metabolism slows, while our work and family stresses seem to increase. Sure,
there are road blocks, but that doesn't mean it's impossible! If this 43 year old Kentucky girl
can do it, you can too! Just get up, get your mind right, set out a plan of action and then get
to it! You will never be sorry for trying to improve your life, body and fitness level!
My cardio classes are high intensity with
lots of core work; we are all a sweaty mess
when the 50 minutes is over. I have a love/
hate relationship with the Step Mill; I love
what it does for my booty, but hate every
minute I spend on it. Here’s a typical Step
Mill workout:
1. 1st 60 seconds at a decent speed
taking one step at a time
2. Next 60 seconds slow the speed down
and take two steps at a time
3. Turn to the side and side step for one
minute
4. Repeat side steps on the other side
Start again at (1.) and repeat for 30 minutes.
WEIGHT TRAINING
My favorite body part to train is
shoulders! Love those big caps!
Here’s a typical workout:
Lateral Raises: 4x15
Inverted Lateral Raises: 4x10
Photo by: Matt Hernandez
Shoulder Press: 4x8
Rear Delt Cable Flye: 4x15
¼ Laterals: 4x20
<Superset>
Dumbbell Shrugs: 4x15
Arnold Press: 3 sets to failure with a
light weight (feel the burn)
I
WANT BIGGER
By: The Beverly Advisory Team
MUSCLES?
YOU’D BETTER BE DOING THIS
WHAT YOU’LL LEARN FROM THIS ARTICLE
Resistance, sets, reps, and time
-these are the “four horsemen”
of resistance exercise that act
in combination to determine the
workload placed on your muscles
during your workouts. To make
your muscles bigger, you must
expose them to bigger workloads
over time. This concept is known as
progressive overload (PO).
In this article, we’ll tell you how to
use the four horsemen to achieve
PO when lifting weights and
during cardio. We’ll also reveal the
important relationship between
PO and supplements. Read on.
More productive workouts are just
minutes away!
I
1-800-781-3475
Brian Wiefering
INTRODUCTION
THE “SAMENESS TRAP”
We see it all the time at the gym: Men and women
lifting the same weights for the same number of
sets and reps, their muscles never really changing
in appearance.
Why do so many of us overlook PO in the first place? Perhaps the main reason is that, at
least in the beginning, you can get away with it.
Not that there’s anything wrong with that. If you’re
happy with your physique, then keep doing what
you’re doing. But if you want your muscles to get
bigger, there’s only one way to make it happen,
and that’s with progressive overload (PO). (NOTE:
PO is also essential if you want to improve your
cardiovascular performance.)
PO: TO GET BIGGER, YOUR MUSCLES MUST
PERFORM MORE WORK OVER TIME.
PO isn’t something you hear a lot about these days.
It’s not sexy or exciting. It won’t draw clicks like a
headline about “1-Minute Workouts” or the latest
celebrity spotting at Soul Cycle will. Yet without PO,
your muscles will not continue to grow. It is the single
most important body-building concept. How to
successfully apply it is the focus of this article.
WORK = WHEN YOUR MUSCLES
GENERATE FORCE OVER A DISTANCE.
To paraphrase Rihanna, exercise is all about “work,
work, work, work, work.” (That’s why we call it a
“workout”.) If you want your muscles to get bigger,
then you need to perform progressively more work
over time. In a nutshell, that’s PO.
When you first start lifting weights, it doesn’t take much to stimulate your muscles to
grow. Merely going to the gym and performing a structured workout provides them with
a substantial increase in workload relative to what they are used to. They soon adapt
by becoming bigger and stronger. These “newbie gains” are obvious enough that you
find yourself choosing heavier weights and performing more sets and reps. This leads to
further gains, and so on. That’s PO in action.
Eventually, of course, your gains slow down or come to a stop. This is natural. The
increases in muscle size and strength become less and less obvious, which makes it
easy to fall into what we refer to as the “sameness trap” of performing the same workload
over and over again. The solution? You’ve got to pay closer attention to PO. Next, we
tell you how.
REMEMBER THAT WORKLOAD IS ALWAYS AN APPROXIMATION.
Before we get into specifics, it’s important to realize that PO is far from an exact concept.
The four horsemen -resistance, sets, reps, and time- act in concert to determine the
workload placed on your muscles in a manner that is anything but easy to measure.
Think about your last chest workout. Did it stimulate your chest muscles sufficiently to
increase in size, or was it merely enough to maintain their current size? How about the
last time you ran on the treadmill? Did your cardiovascular system sustain a greater
workload compared to the run before that? In both cases, the answer is that you can
never know for sure.
It would be great if there were a “magic wand” that you could wave over your muscles
and it would tell you if you overloaded them sufficiently or not to achieve your desired
goal. A device like this would revolutionize body-building training as we know it. In the
meantime, all you can do is monitor your four horsemen as closely as possible. Doing so
will give you an approximate idea of the size of the workload placed on your muscles from
one workout to the next. In turn, this will increase your odds of achieving PO.
THE “FOUR HORSEMEN”
OF RESISTANCE EXERCISE
When a muscle generates force over a distance,
it is performing work. Consider the barbell squat
exercise. As you stand up from the squatting
(knees-bent) position, your thigh muscles must
generate enough force to overcome the resistance
provided by the barbell and your body. To build
your thigh muscles, you need to progressively
increase this workload. This can be achieved by
manipulating one or more of the “four horsemen”
of resistance exercise:
1: Resistance
2: Sets
3: Reps
4: Time
Karina Rhode
I
RECORD, RECORD, RECORD.
All of which brings us to the importance of recording your workouts. Unless you have a
photographic memory -and most people don’t- it will be very difficult for you to remember the
resistance, sets, reps, and time for every exercise that you perform. This is why you should
record each.
Use whichever method you are most likely to stick with, whether it be a pen and pad of
paper, your phone (assisted perhaps by a suitable app), or otherwise. If you take the pen and
paper route, don’t worry about looking funny at the gym. Most people frankly don’t care what
you’re doing and if they happen to see you writing your workout down, they’ll just think you’re
serious about your training.
Tip: While fitness wearables for resistance exercise are still in the early stages of development,
there are numerous products available that make it easier to record your cardio workouts.
Fitbit is probably the best-known of these.
3. INCREASE YOUR SETS.
Holding everything else constant, if you
increase the number of sets performed for
a given muscle group, you will achieve PO.
For instance, if you typically do an average of
10 sets for your back and you increase this
number to 15, you will have increased the
workload.
As with reps and resistance, you can’t increase
your sets to infinity. Through trial and error,
many bodybuilders have found that beyond
about 20 sets per muscle group, the returns
sharply diminish. It’s then that you have to turn
to other methods of achieving PO.
Tip: There are many apps for recording resistance exercise workouts. For example, Fitnotes
and Progression have received some good reviews. Check them out.
1. INCREASE THE RESISTANCE.
Whether you favor 20 reps or 10, 5 sets or 25, free weights or machines, you should gradually
increase the amount of weight you lift. This will increase the likelihood of achieving PO and
stimulating your muscles to grow.
Let’s be clear: No one is expecting you to lift more weight at every workout. That would be
impossible. There will be up days and down days, and days where you feel like you’re barely
maintaining. This is natural and inevitable. Also, with the passage of time your muscles will tend to
decrease in size and strength, particularly in the second half of your life. Proper application of PO
will help you mitigate this age-related process considerably.
Tip: Each week set a goal of lifting more weight in at least 2 exercises. For instance, this week
you might choose the flat bench press and lying leg curl. The next week it could be squats and
bent-over rows.
Tip: You can effectively increase the resistance during cardio by raising the incline of the treadmill
or the speed of the stepmill. You can also take two steps at a time on the stepmill, but be careful!
We’ve even seen some daring folks hold a dumbbell or a barbell plate in each hand while on the
stepmill and treadmill. Again, be careful when doing this.
2. INCREASE YOUR REPS.
Traditionally, resistance is increased once the top end of a desired rep range has been reached.
For instance, if the desired range is 8-12 reps, then once you achieve 12 reps with a given weight,
you will add enough weight to bring the reps down to 8 and repeat the process.
Tip: Experiment with a wider rep range, such as 8-15. Once you can lift a given weight for 15 reps,
increase the weight sufficiently to bring the reps down to 8 and repeat the process. The benefit of
a wider rep range is that it exposes your muscles to different levels of resistance. Essentially, with
an 8-15 rep range, you are getting the benefits of training with “low” (8), “medium” (10-12), and
“high” (15) reps in a cyclical fashion.
Steve Thomas
Tip: Set a goal of increasing the total number
of sets performed for each major muscle
group by 2 each month. To illustrate, let’s say
you are currently doing a total of 10 sets for
back. Here’s how this would play out over 4
months:
Month 1: 12 sets
Month 3: 16 sets
Month 2: 14 sets
Month 4: 18 sets
Once you reach 20 sets, you can stop and
focus on the other 3 horsemen.
Tip: If you do high-intensity interval training
(HIIT), increase the number of intervals (“sets”)
over time. This will PO your cardiovascular
system, resulting in improved performance.
I
1-800-781-3475
4. PAY ATTENTION TO TIME!
There’s more to increasing the size of your muscles
than making them perform more work. Another
critical component of the workload is the speed at
which work is performed, also known as “work rate”
or “power”. Work rate is a function of time, and time is
probably the most overlooked of the four horsemen.
One of the reasons the “1 set to failure” approach
generally isn’t all that popular with bodybuilders is
that building muscles seems to require that you
sustain a high work rate. One set just doesn’t cut it,
especially if you are an intermediate or advanced lifter. This explains why bodybuilders tend
to prefer higher-volume workouts (i.e. more sets and reps) and relatively brief rest periods
between sets. (The longer you rest between sets, the lower your work rate.) The work-rate
hypothesis also helps explain why moderate loads (e.g. 8-15 reps) tend to build muscle
better than lighter or heavier loads.
One of the most effective ways of achieving PO is increasing the amount of work performed
in a fixed amount of time. For instance, let’s say you devote 45 minutes to training chest. If
you normally rest, say, 1 minute between sets, gradually cut it down to 45 seconds. After
8 weeks of this, cut it down to 30 seconds.
Of course, as you reduce your rest periods, you’ll likely have to reduce the weight and/or
reps. This is where things get a little unclear: Are you actually achieving PO if you train faster
but lift lighter weights? Again, you can never know for sure. All you can do is experiment
and see. As a general rule of thumb, if it feels like your muscles are working harder, they
probably are.
You can also increase the workload by performing your reps faster (explosively), though
this may increase your risk of injury.
Tip: “Time loading” works especially well for body-weight-only exercises such as pushups and squats. For instance, do as many push-ups as you can in 1 minute. Let’s say
you complete 20 push-ups before being unable to complete another. Now rest 5-10
seconds and do some more. Keep doing this until 1 minute has passed. Let’s say you
complete a total of 40 push-ups. Next time you do push-ups, try to beat this number.
Every month, increase the time interval by 30 seconds and continue doing as many
push-ups as you can until you reach 4 minutes. This may sound easy, but it’s actually very
tough if you’re doing strict push-ups!
Tip: If you’re a cardio junkie, invest in a Fitbit or a comparable fitness wearable. Increase
the number of steps you perform daily over a period of weeks. For instance, if you start
off with 2000 steps daily, bump this up to an average of 3000 steps daily over the next 2
weeks. On weekends, shoot for 10,000 steps daily!
Joey Martinolich
Tip: Do calorie-burn warm-ups. Here’s how it works. Burn as many calories as you can
in 5 minutes using your choice of cardio equipment. Each month, add 1 minute and
continue increasing your calorie-burn figure.
SUPPLEMENTATION
Does the overload principle apply to supplementation? Totally. Think about it: Doesn’t it makes sense that as you push your body to handle
greater workloads, you might benefit from a more comprehensive supplementation regimen?
Whereas a simple quality protein powder like Muscle Provider or Ultimate Muscle Protein can be enough during the early stages of training,
as it becomes more difficult to achieve PO and stimulate gains, you may want to begin stacking a wider range of supplements. Recovery,
stamina, nutrition –these and other factors can limit the rate at which you progress.
Tip: Check out the stacking section of the new Beverly catalog. There you will find stacks to suit a variety of goals, levels of experience
(beginner through advanced), and budget.
Tip: Some of the techniques outlined above for achieving PO can really test your stamina. For a natural stamina booster, try Ultra 40
Argentine beef liver tablets. Start with 6 tablets daily (2 each at breakfast, lunch, and dinner), and each week add 1 more tablet per meal
until you reach 18 tablets daily.
Tip: The most important muscle-building nutrient is protein. The building blocks of protein are amino acids. If you’re used to getting all of
your protein needs at meals, try supplementing your diet with amino acids in between meals. It might provide the extra muscle-building
boost you need. Mass Amino Acids, Density and Muscle Mass work well for this purpose.
I
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