How was I going to add

50 pounds of muscle to my 112-pound wrestler’s body?

By: Mark Ritter
Magazine Fall 1999

How was I going to add 50 pounds of muscle to my 112-pound wrestler's body? And once I did, what did I have to do to realize my goal – to compete successfully in the Junior Division at the Mr. Cincinnati? Those were the questions that I asked myself at the completion of my senior year of high school.

I loved working out and was as dedicated as anyone in the gym. So I knew that training was not the problem. But no matter what training regime I followed, I did not make the kind of gains that I needed in order to someday compete. It was time to change all of that if I wanted to be a serious, competitive bodybuilder. I needed to get down to business. The tricky part was, HOW?

Mark Ritter before
Bodybuilder Mark Ritter just 11 weeks out from my first competition

The first problem that I had to solve was how to eat to grow; and then, how to eat to get ripped for bodybuilding competition. Just like everyone else I knew, I was confused about just what and how much to eat. Even more confusing was the constant bombardment of information about supplements. It seemed like every magazine touted a particular supplement that you just had to have to make the proper gains. Needless to say, I was confused. I decided the best thing to do was to talk with someone who had been around the bodybuilding world and knew what he was talking about. Luckily, at my gym, Powerhouse Eastgate in Cincinnati, I was lucky enough to have two former Mr. Cincinnati champions that I could talk to. Both Jeff Storch and Vince Shannon clued me in on the importance of good nutrition and supplements.

Vince started me out on a diet to increase lean muscle mass. After a few weeks I started to see some small changes. But I could tell that if I was going to be able to compete in a year I was still going to need an extra boost beyond what just good food could do. Everybody at the gym said that the best products for a competitive bodybuilder to use are from Beverly International. Everyone I talked to raved about the high quality of Muscle Provider, Mass Maker, Ultra 40, and Ultra 4, so I decided to give it a try. My first problem, "how to eat to grow" had been solved.

Finally, I was getting REAL results. I was amazed by my gains. I’d been training hard for nearly four years with minimal gains. And now, in just a few weeks I achieved more gains than I had over the previous three years! Before I knew it I was a solid 17O lb.

My next step was to focus 100% on stepping on stage. At 11 weeks out I began to work on problem #2, "how to eat to get ripped for bodybuilding competition." I was ready for the next part of the diet. Roger and Sandy have an outstanding reputation at Powerhouse Gym. Their knowledge of pre contest nutrition had already helped four men from Powerhouse Gym alone, become overall Mr. Cincinnati winners in the last five years.

Mark Ritter After His Bevely Nutrition Plan
I recommend Beverly International products if you are serious about achieving your best-ever condition. I use nothing else

While I waited for my appointment date with Roger and Sandy to arrive, Vince started me on a preparation diet. At my first appointment at Roger fine-tuned it as follows:


  • FitTabs, Ultra 40,
  • Meal 1
  • 2 whole eggs and 2 egg whites
  • 4 oz. Lean beef
  • ½ cup oatmeal
  • Meal 2
  • 3 scoops Muscle Provider with 2 oz. whipping cream
  • 1 small can of peaches (packed in juice not syrup – I drained the juice)
  • strong>Meal 3
  • 8 oz. Skillet chicken with onions and peppers
  • 8 oz. Sweet potato
  • Meal 4
  • 2 scoops Muscle Provider
  • 2 scoops Mass Maker (using scoop from Muscle Provider) Water
  • Meal 5
  • 8 oz. Skillet chicken with onions and peppers
  • ½ cantaloupe
  • Meal 6
  • 3 scoops Muscle Provider with water
  • Dry salad
  • 2 tbsp. Flax oil

A week later my body fat had dropped from above 7% to 6.3 % while my bodyweight remained at 165 lbs.

As you can see I depended on Beverly International Muscle Provider and Mass Maker as the major components of half my meals. The reason I did this was that my daily schedule while preparing for the Cincinnati was quite hectic. I attended college at the University of Cincinnati full-time working on a degree in Exercise Physiology. As soon as classes were completed for the day I immediately went to my part-time job at Sporty's Pilot shop where I worked until at least 7:00 P.M. Then I went straight to the gym to train before hitting the books and finally to bed. You can see I needed the portable nutrition that Beverly gave me. I could design each drink to fit my individual requirements as the situation demanded. There's no way I could have used a meal replacement in a packet that is supposed to fit mine and everyone else's needs regardless of weight, physical condition, training load, and current goal and received the same results.

I continued to follow this diet until I was 6 weeks out. At that time Roger revised my diet by eliminating the can of peaches from meal 2 and replacing it with 4 strawberries. Also the whipping cream was cut out and replaced with a tablespoon of Flax oil. I followed this diet for two weeks and noticed a dramatic change. At that point, I started using Mass Aminos along with Ultra 40 Liver tablets,and Ultra 4. My body fat dropped another per cent, while my weight remained stable at 164 lbs.

Sandy made the final revision to my contest prep diet by replacing the Mass Maker at Meal 4 with four strawberries and a tablespoon of Flax oil. The same day, she advised me to enter the Northern Kentucky contest the following week, since she said I was already in shape. Roger helped me with my final week adjustments and I was ready to go. That first contest was one of the most exciting moments of my life. Roger and Sandy had me in the best condition of my life! I won both the Novice Lightweight class and Lightweight Men's Open. I never dreamed I would do so well in my first show.

A week later was the Battle of Champions, a national qualifier. Another dream was about to become reality. But, Wednesday, just three days before the show, I became extremely sick with the flu and could no longer keep solid food down. I called Sandy to ask what I should do. She said to drink Muscle Provider (since it is 30% pre digested) for all my meals and get a lot of rest. That's exactly what I did; and believe it or not, by Friday, I looked even better than I did the week before the Northern! I proceeded to win my class and Overall in the Queen City Novice, the Battle of Champions Junior Overall title, and my class in the Battle of Champions (national qualifier) that Saturday. Receiving four trophies in one day, I was thrilled and amazed at my physical change over the last four weeks.

My journey continued as I set out to achieve my final goal, stepping on stage at the Mr. Cincinnati. My diet for this show was the same as the one I used four weeks out from the Northern. When the final curtain fell I had added the overall Junior Mr. Cincinnati title and another Open Men's Lightweight title to my previous five 1st – place wins and two overall titles, all in the span of just 5 weeks.

As you can see, all of the hard work paid off. I would like to thank Vince for getting me started, and Roger and Sandy Riedinger, Jeff Storch, and Beverly International products for helping me achieve my goals and beyond. I started the year by setting a goal to win the Junior Cincinnati and because of their help I went well beyond that. Without their help I would not have been able to do it. I recommend Beverly International products to everyone who is serious about achieving his best ever condition. They really are the best and highest quality products and I use nothing else.

I'm now getting ready for the year 2000. My preparation includes a good muscle density diet (see box), the continued use of Beverly International products and regular visits to the Beverly International Nutrition Center. My progress has been great so far. I've already added seven pounds of lean muscle while keeping my bodyfat at 7% and below.

Mark Ritter’s Off-Season Lean Mass Diet

Super Pak w/ meal #1
6 Ultra 40 per meal
Creatine Monohydrate – I used 1 tsp. per meal
for 7 days, then 1 tsp. with meal #1 and before and after training.
Meal #1
8oz Beef (93% lean)
4 whole eggs
½ grapefruit
Meal #2
2 scoops Muscle Provider
1 scoop 100% Instant Egg Protein
6 Tbsp heavy cream
5 oz. frozen strawberries
Meal #3
8oz. beef
3 egg whites
2 cups spinach (or salad)
1 Tbsp olive oil, 2 Tbsp cider vinegar or 2 Tbsp Newman’s Own oil and vinegar
Meal #4
Repeat shake from meal #2
Occasionally when time permits I have a whole food meal as follows:
9 oz. can Tuna, 4 Hard Boiled eggs, 1 oz. walnuts and 1 tomato
Meal #5
8 oz Beef
4 egg whites
2 cups vegetables
1 oz walnuts
Meal #6
1.5 scoops (6 oz Mass maker) 1 Tbsp Cream, 12 oz. water,
1 teaspoon Choles Fiber, Citricell (orange – sugar free) or 4 strawberries
1.5 scoops Muscle Provider or 8 egg whites
2 servings oatmeal
1 tbsp whipping cream or 1 Tbsp natural peanut butter
4 strawberries or 1 small banana
6 oz. sweet potato, or 1 cup rice or beans

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