For bodybuilders in competition mode

October-December Diet

Follow Tommie’s prep all the way to the day of competition

Beverly Staff
Monthly Diets

Here is the final Diet of the Month for 2001. It takes a drug-free pro through 4 months of dieting leading up to the overall title of NGA Professional Mr. Olympus, November 3 in Buffalo NY. The information here is priceless. There is nothing left out. This is the exact diet and supplement program Tommie Robertson followed to win the NGA Drug Free Maximum Pro Invitational on September 29 in Wichita Kansas and the NGA Pro/Am Olympus on November 3 in Buffalo New York.

Tommie is now competing in the 174 – 177 weight range. This is a 10-lb gain since he attained his NGA Pro Card last year and 25 lbs. heavier than when he finished 3rd at the 1998 NPC Junior Nationals!

Tommie actually increased his lean mass 3 pounds while losing nearly 6 lbs of fat during the 4-month period illustrated in this article! (There it is again – a net change of 8 lbs on Beverly supplements.)

Tommie is completely steroid free for life. His progress is through intelligent training, nutrition and Beverly supplements.

bodybuilder Tommie Robertson
Adding Muscle Provder helped Tommie increase his muscle density

Now, here is your 16 – week, step by step journey through Tommie’s diets starting July 1 – 12 weeks out from his first show all the way up to his final week for the NGA Olympus. Tommie ate one cheat meal per week usually Saturday or Sunday night all the way up until starting the September 1 diet.


Phase 1

July 1 Bodyweight 181.5, Bodyfat 7.6%

Diet Program:
Meal #1
1 whole eggs + 5 egg whites
5 oz. turkey or chicken breast
½ cup oatmeal before cooking
Meal #2
Protein Drink 2 Scoops Ultra Size, 14 oz. water
Meal #3
6 oz. chicken (before cooking)
6 oz. sweet potato or ½ cup cooked brown rice
1 cup vegetables or salad with 2 TBS Low Cal dressing
Meal #4
(same as for meal #2)
or 6 oz. chicken breast and 1 small apple
Meal #5
6 oz. 93% lean beef, chicken, turkey, fish
1 cup vegetables
+Salad: with 2 TBS Low Cal Dressing or 1 TBS Flax Oil, 2 TBS Vinegar
Meal #6
2 scoops Muscle Provider, 4 strawberries, 14 oz. water

Phase 2

September 1 – Weight 178; Bodyfat 5.7%

Supplement Programs for all 7 days unless noted:
3 – GH Factor + 2 Lean Out + 2 Energy Reserve 30 minutes prior to each meal
Super Pak with 1st meal
6 – Ultra 40 + 3 – Mass Aminos + 3 Muscularity with each meal
25 – Muscle Mass during training
4 – Advanced Antioxidant after training
3 BEV ZMA before bed
Meals Monday and Thursday:
Meal #1
8 oz. chicken breast or turkey breast; or 6 oz. 96%
Laura’s Lean Beef (Tommie’s favorite)
5 egg whites
1 grapefruit
Meal #2
Protein Drink: 2 scoops Beverly International Muscle Provider,
1 scoop 100% Egg Protein, 16 oz. water
Meal #3
8 ounces chicken (weighed prior to cooking)
4 cups salad (lettuce, tomato, carrot, cucumber,
green peppers, etc.) or 2 cups green beans
2 TBL Cider Vinegar
Meal #4
Protein Drink: 2 scoops Beverly International Muscle Provider,
1 scoop 100% Egg Protein, 16 oz. water
Meal #5
10 oz. chicken breast, turkey breast or very lean beef
(filet would be ideal)
2 cups green leafy vegetables or salad
Meal #6
1.5 cups oatmeal (precooked) or cooked rice,
10 oz. sweet potato, 6 oz. banana, 1 cup vegetables
Meals Tuesday and Friday
Meal #1
5 oz. turkey breast
5 egg whites
½ grapefruit
Meal #2
Protein Drink: 2 scoops Muscle Provider,
1 tablespoon 100% Egg, 16 oz. water
Meal #3
6 ounces chicken (weighed prior to cooking)
4 cups salad (lettuce, tomato, carrot, cucumber,
green peppers, etc.)
2 TBL Cider Vinegar
Meal #4
Protein Drink: 2 scoops Muscle Provider,
1 TBS 100% Egg, 16 oz. water
Meal #5
8 oz lean meat (chicken, fish,
filet mignon or Laura?s Lean Beef)
2 cups vegetables
Meals Wednesday / Saturday / Sunday
Meal #1
5 oz. lean beef or turkey breast
6 egg whites
½ grapefruit
Meal #2
Protein Drink: 2 scoops Muscle Provider, 1 TBS 100% Egg Protein,
16 oz. water
Meal #3
8 ounces chicken (weighed prior to cooking)
about 2 chicken breasts
1.5 cups vegies
Meal #4
Protein Drink: 2 scoops Muscle Provider, 1 TBS 100% Egg Protein, 16 oz. water
Meal #5
8 oz. chicken breast, turkey breast or 96% lean beef
2 cups green leafy vegetables or salad
Tommie enjoyed a cheat day the Sunday after winning the overall at the Maximum Pro Invitational (September 30) then followed a diet similar to the August Diet of the Month, but with no carb meals for the next two weeks:

Phase 3

October 1 stats – Weight 174, BF% 4.9%

Phase 3 diet
Meal #1
10 oz. 96% Lean Beef
½ cup oatmeal before cooking
Meal #2
Protein Drink: 2 scoops Muscle Provider, 1 scoop 100% Egg,
16-oz. water
Meal #3
10 oz. chicken or turkey breast
½ cup oatmeal or 6 oz. sweet potato before cooking
Meal #4
Protein Drink: 2 Scoops Muscle Provider, 1 scoop 100% Egg,), and 16-oz. water
Meal #5
10 oz. 96% Lean Beef
2 cups vegetables
Meal #6
6 oz. turkey breast, 6 egg whites, 1 cup omelet vegetables
or
12 oz. fish (look for fat grams = 1 – 3 per 4 oz. serving)
2 cups spinach or salad

Supplement Program

Super Pak w/ 1st meal, 4 Ultra 40 w/ every meal, 4 – Mass Aminos (Notice he cycled off some of the supplements during this two-week period just relying on the basics: Super Pak, Mass, and Ultra 40.)

Phase 4

Beginning October 13 Tommie added the carb meal as a 7th meal on Monday and Thursday. He went back on his full supplementation program and followed it all the way through the contest.

  • 2 – GH Factor capsules and 2 – Lean Out capsules, 1 Energy Reserve prior to every meal
  • 1 – Super Pak with meal #1
  • 8 – Ultra 40 tablets, 4 Muscularity and 2 – Mass Tablets with each meal
  • 3 – ZMA before bed

Phase 5

Here’s Tommie’s final week program for the November 3, 2001 NGA Olympus: Final Stats 10/29/01 Bodyweight: 178; Bodyfat 4.5%

Meals Sunday – Tuesday
Meal #1
5 oz. lean beef or Turkey
6 egg whites,
½ grapefruit
Meal #2
Protein Drink: 2 scoops Muscle Provider,
1 scoop 100% Egg, 16 oz. water
Meal #3
1 can tuna
3 egg whites
1 tomato
Meal #4
Protein Drink: 2 scoops Muscle Provider,
1 scoop 100% Egg , 16 oz. water
Meal #5
8 ounces lean meat (chicken, turkey, fish, lean beef, etc.)2 cups vegetables
(asparagus, green beans, spinach or zucchini)
Meal Wednesday
Meal #1
5 oz. lean beef or Turkey
6 egg whites
½ grapefruit
Meal #2
Protein Drink: 2 scoops Muscle Provider, 1 scoop 100% Egg ,
16 oz. water
Meal #3
1 can tuna
3 egg whites
8 oz. sweet potato
1 tomato
Meal #4
Protein Drink: 2 scoops Muscle Provider, 1 scoop 100% Egg
16 oz. water 1 Banana
Meal #5
8 ounces lean meat (chicken, turkey, fish, lean beef, etc.)
8 oz sweet potato
2 cups vegetables (asparagus, broccoli, cauliflower
green beans, spinach or zucchini)
or salad
Meal #6
1 cup oatmeal
1 banana
Meal Thursday
Meal #1
8 oz. 96% Beef
1 cup oatmeal
½ grapefruit
Meal #2
8 oz. 96% Beef
6 oz. sweet potato
Meal #3
8 oz. 96% Beef
6 oz. sweet potato
Meal #4
8 oz. 96% Beef
6 oz. sweet potato
Meal #5
8 oz. 96% Beef
½ cup oatmeal
½ grapefruit

Potassium Loading Schedule

  1. Tuesday – 1 – 99 mg tablet every other hour
  2. Wednesday – 1 – 99 mg tablet every hour
  3. Thursday – 2 – 99 mg tablets every hour
  4. Friday and Saturday – 3 – 99 mg tablets every hour
Tommie day of the competition
Check-out Tommie’s Ab development at the day of the show

Final Week Water Management:

  1. 3 gallons – Sunday through Thursday
  2. Do not restrict sodium until Wednesday. On Wednesday continue to salt food. However cut all condiments, sauces, diet drinks and dressing
  3. Thursday – no added salt
  4. Friday – cut water intake back to 2 gallons up to 6:00 P.M. Intake after 6:00 P.M. should be approximately 1 quart until you retire
  5. Saturday – drank only when you are thirsty – low sodium spring water

Meal Friday
Meal #1
6 oz. 96% Beef
1 scoop Muscle Provider in 6 oz. water
½ grapefruit
Meal #2
6 oz. 96% Beef
1 scoop Muscle Provider in 6 oz. water
½ grapefruit
Meal #3
6 oz. 96% Beef
1 scoop Muscle Provider in 6 oz. water
½ grapefruit
Meal #4
6 oz. 96% Beef
1 scoop Muscle Provider in 6 oz. water
½ grapefruit
Meal #5
6 oz. 96% Beef
1 scoop Muscle Provider in 6 oz. water
½ grapefruit
Meal #6
6 oz. 96% Beef
1 scoop Muscle Provider in 6 oz. water
½ grapefruit

Saturday prejudging contest meal times & supplements
8:30 a.m. 2 scoops Muscle Provider + ½ cup oatmeal
10:30 a.m. 6 oz. beef + 1 scoop Muscle Provider
12:00 (Noon) Muscle Provider / Honey / Peanut Butter Every 20 minutes until prejudging starts
Saturday between prejudging and night: 8 oz. Chicken breast + 6 oz. sweet potato for every meal

More Monthly Diets