Natural Success Natalie Lahnan

2001 Mideastern USA Figure Champion

By: Natalie Lahnan
Journal Volume 1

I know I have to, so I just do! That’s the philosophy I use to balance my career, training, diet and free time. My career as a Pharmaceutical Representative takes a tremendous amount of time and energy, and it’s my first “have to.” I look at training the same way, it’s a “have to”. My desire to reach my goals – career and fitness – has made it just that simple. No ifs, ands or buts. Dedication and consistency are paramount.

Training began in high school. First, because my coaches insisted that I lift to enhance my athletic performance in track and cross-country, and later as a collegiate cheerleader. But soon training became part of my lifestyle.

This year I decided to take training and diet to a new level. It was time for a new athletic adventure as a fitness and figure professional.

My first step was to follow my sweetheart Michael’s lead and get on the Beverly plan. I call him a walking petri dish (remember from HS science class?) He follows the Beverly diet exactly, and he gets exactly the results expected! Seeing Michael’s remarkable results gave me the confidence that I could do it too.

Natalie Lahnan
I couldn’t believe the difference Ultra Size made. The first month I gained 3 lbs of muscle and lost 5 lbs of fat!

I jumped on the Beverly bandwagon and my results were amazing! I gained 3.5 lbs. of muscle and lost 5 lbs. of body fat in the first month. Over a five-month span my lean mass increased 7 lbs. while I lost 10 lbs. of fat. Wow!

Progress Chart – December 2000 through May 2001

% Bodyfat17.9%13.8%13.1%11.9%10%
Lean Mass (lbs)102105.3106.1106.6109
Lean Mass Change  -+ 3.3 lbs+ .8 lbs+ .5 lbs.+ 2.4 lbs
Bodyfat (lbs)2216.915.914.412.1
Bodyfat Change  -- 5.1 lbs-1 lbs-1.5 lbs-2.3 lbs
Natalie Lahnan contest line-up on stage
Taking both my training and nutrition to a new level, I captured the 2001 NPC Mideastern USA Figure title
My Gain Muscle – Lose Fat Beverly Diet:
Meal #1
1 whole egg + 3 egg whites
3 oz. Chicken or Turkey breast
½-cup oatmeal (before cooking)
Meal #2
Protein Drink: 2 Scoops Ultra Size and 12-oz water
Meal #3
5 oz. chicken (before cooking)
4 oz. sweet potato or ½ cup cooked brown rice
1 cup vegetables (broccoli, etc.) or salad with 2 TBS. Low Cal Dressing
Meal #4
Protein Drink: 2 Scoops Ultra Size and 12-oz water
Meal #5
6 oz. 93% lean beef, chicken, turkey, fish and once or twice weekly sirloin steak
1-2 cups vegetables or large salad with Low Cal Italian Dressing
2 tsp Flax Oil
Ultra Size as a terrific tasting and effective meal replacement
Vitamins: Super Pak – 1 with meal #1
Lean Mass Support:
   Ultra 40 Liver Tabs – 3 with each meal
Mass Aminos – 3 with each meal Fat Mobilization / Utilization: Lean Out – 2 with each meal
Training Recovery:
 L-Glutamine – 5 grams (1 tsp) before and after training    2 – Advanced Antioxidant Compound after training
Anabolic Support:
   Bev-ZMA – 2 before bed on empty stomach

I couldn’t believe the difference their supplements made in my body. The improvements I made in muscle development, body shape, body fat decrease, and my overall look were incredible. My energy levels were through the roof!

When I decided to make the Beverly program an integral part of my life, I wasn’t sure how it would work out. Well, it worked out great! I now realize that diet truly makes up the majority of how you look and feel.

Half a year later I continue to reap the rewards. Recently, I began competing in Figure competitions, winning first place at the Mideastern USA contest. Beverly supplements and diet have been instrumental in my competitive success. They provided the tools, I just had to put them to use.


I train at Terry Bryan’s Training Center Monday – Saturday.
Monday:Back, Traps, Abs
Tuesday: Quads, Hams, Calves, Lower back
Wednesday:Chest, Rear Delts, Abs
Thursday: Biceps, Forearms, Low Back, Calves
Friday: Quads, Hams, Calves, Abs
Saturday: Front Delts, Triceps

Two weeks heavy training cycled with one week light. Heavy Days = 12 sets per major bodypart and 9 sets on the minor ones; 6 – 12 reps per set.

Light Days = 15 sets on major parts and 12 sets on minor ones; 15 – 20 reps per set.

I run or use the elliptical trainer for 45 minutes 4 – 6 days per week, depending on whether or not I’m preparing for a contest.

The hardest thing for me with regards to having a full-time career and maintaining a healthy lifestyle is that there’s just not enough time in one day. Here’s how I cope:

  • I plan all my meals for the week and then head to the grocery store.
  • Supplements are packed 2 days in advance.
  • I pack a cooler for work each day with all my supplements and meals.
  • Each workout is scheduled into my planner.
  • Plan, Plan, and Plan!

Having a goal has allowed me to stick with my workouts and diet. Surrounding myself with people who feel the same as I do helps tremendously. Key people who have encouraged me to pursue my interests in fitness, besides Michael, are my motivational and honest (sometimes brutally) trainers Lance Humphrey and Terry Bryan. I could go on and on; but, the faith and help of these key people, my dedication to balance in my life, a little luck, and the grace of God are what have helped me achieve my success.