This program is not for the faint of heart! Do not try this at home! On the other hand.. give it a whirl! I bet you’ll love it.
It’s 2:30 pm and my eyes have just sprung open. I leap out of bed and get my first meal down. Then it’s off to the gym to stir up some commotion. Once the workout is over, I punch the gas back home and down some Muscle Provider. I’m back home by 5:00 pm finishing everyday household chores, sending out emails and making phone calls to clients. Oh hold on, where’d the time go? It’s 8:30 pm and time to down my third meal. A half hour later I’m throwing on part of my uniform to go to work and I’m scurrying around the house to get my food prepared for the rest of the evening. Well, it is now 11:30 pm and I’m downing some Ultimate Muscle Protein in between calls and traffic stops. Yes, you guessed it, I’m a police officer and I love it! Who else would have this crazy schedule?
After making a few arrests and finishing most of my paperwork its 2:30 in the morning and time to eat again. The night’s starting to take its toll and by 4:30 my body is screaming for a big comfortable bed. However, I stop to grab a cup of Joe (blueberry and hazelnut mixed, it rocks!) at my favorite gas station and I keep pressin’. Yes.It’s 5:30 and time to eat again! Some of my favorite stuff Muscle Provider and Ultimate Muscle Protein mixed together like a pudding. Thank you God! I made it through another safe night and I’m headed home to get my 7th and final meal in. This is the best meal of all Protein Pancakes yummmm!! I throw 2-3 scoops Ultra Size or Muscle Provider, some splenda, vanilla extract, 1 tbsp of non-fat butter spray, 3-4 egg whites and some water in a bowl and presto! Now, not that the recipe is not good enough as is, but every once in a while I add some fat-free Cool Whip and sugar-free syrup right on top. After I down the last bite of those tasty morsels, it’s 8:30 am and sleepy time for me.
In the next few paragraphs, let me show you why Beverly International is so great at what they do. I’ve been a long-time Beverly user and I needed some help figuring how to fit a good bodybuilding nutrition plan into my crazy schedule. I asked them for help and got it. They took my crazy schedule and gave me a plan that was not only conducive to my fast-paced life style, but very easy to follow. Everything from my supplement regimen to my diet schedule was laid out precisely, (WITH MY OWN LITTLE TWISTS ADDED IN) which made my life (as you can see above) so much easier. I was so happy and proud when I received the email from Roger asking me to share my contest prep with all of you. Thanks again Beverly for this awesome opportunity. Now let’s get to work.
Here is my workout schedule, diet and supplement regimen (to which I added my own little twist) from week 16 to week 12 out from the USBF
Empire State Natural where I won the overall Novice title
Meal 1: 1 whole egg, 7 egg whites; 8 oz beef; 1 cup oatmeal; 1 tbsp flax
Meal 2: 1 scoop Muscle Provider, 1 scoop Ultra Size, 1 scoop Ultimate Muscle Protein, 16 oz water (to make a pudding I simply use less water)
Meal 3: 6 oz turkey or chicken breast, plus 6 oz 93% lean beef; 7 oz red potato or sweet potato or 1 cup cooked rice; 2 cups vegetables; 1 tbsp flax
Meal 4: (I arranged this meal so that it was preworkout according to my work schedule.)
2 scoops Muscle Provider, 4 scoops Mass Maker, 1 scoop Creatine Select plus Phosphates
(On non-training days, I’d repeat meal 2 instead.)
Meal 5: (This was my post training meal.) 2 scoops Muscle Provider, 6 scoops Mass maker, 18 – 32 oz water; 1 scoop Glutamine Select plus BCAAs and 1 scoop Creatine Select plus Phosphates. (On days that I did not train, this meal was eliminated.)
Meal 6: 8 oz steak or 10 oz chicken, turkey or fish; 2-4 cups spinach or other leafy green
vegetable or salad w/ 2 tbsp Newman’s Own Dressing
Meal 7: Ultra Size Crepes – 2-3 scoops Ultra Size, 1 whole egg, 5 egg whites, and water
(add cinnamon, splenda or any other non calorie spice to it along with Cool Whip and
no sugar/no fat maple syrup)!
Scoop Glutamine Select plus BCAAs first thing in the morning; 2 scoops during my workout, 1 scoop after training and another before bed. After completing a five day loading phase, I would take 1 scoop Creatine Select plus Phosphates before breakfast, as well as before and after my workout.
I also took a Super Pak with meal #1; 6 Ultra 40 and 6 Mass Aminos with each meal; 2 Lean Out per meal; 4 Advanced Antioxidants after training; and 3 ZMA 30 minutes before bedtime on an empty stomach.
To really pack on the muscle naturally I took 8 Muscle Synergy first thing in morning, 8 before and 8 after weight training, and 8 more before bedtime.
Training for adding
muscle while hardening the physique
Once a week, on every single body part, I’d go a little nuts performing a 100-150 rep set. Here’s how. Start with a weight you can get 8-10 reps with, then drop the weight by 10% and perform another 8-10 reps. Do this every 10 reps until you reach 100 total reps or until there’s no weight left on the bar.
Here is an example with Dumbbell Curls as the exercise:
100 total reps non-stop:
1st ten reps-70lbs
2nd ten reps-65lbs
3rd ten reps-60lbs
4th ten reps-55lbs
5th ten reps-50lbs
6th ten reps-45lbs
7th ten reps-40lbs
8th ten reps-35lbs
9th ten reps-30lbs
10th ten reps-25lbs
If I’m feeling frisky here, I’ll keep going.
11th ten reps-20lbs
12 ten reps-15lbs
13 ten reps-10 lbs
Try this regime with any basic exercise for any body part and you will have a pump that will make you cry!!!
Since I was working out each body group twice every eight days, I made sure to change the order in which I was doing my body groups. For example, my first leg day I started with quads, and then on the second leg day, I put my hams first.
I did this to bring up my weak points and make sure I achieved balance in my training. I did not want to give any bodypart precedence over another.
This diet, supplement and workout regimen took a lot of self-discipline, but it was worth it. I achieved the best gains that I’d ever made over a four-week period. Now keep in mind, I’ve been lifting for seven years and all of the sudden I was growing again. I mean serious growth! I started my diet at 254 lbs and 14.2% body fat. At the end of these four weeks, my body fat had dropped to 12% and my body weight was 252 lbs. Every time I went to the gym, I was getting stronger, harder and my pumps were out of control. In quick numbers, that equates to nearly seven lbs of fat– gone. However, since my weight dropped only two lbs, I gained close to five lbs of muscle. I know people who strive for that in a year much less four weeks.
I truly believe that Ultra 40, Mass Maker, Muscle Synergy (especially the Muscle Synergy) and Mass Aminos made all the difference in the world. I had never taken these supplements from Beverly before.
As far as cardio, I was supposed to be doing 15-20 minutes, three times a week but to be honest..NOT! I look back now and think I would have had even better results if I’d actually done the cardio.
Well, I finally started doing cardio. I was doing 10-20 minutes each Sunday, Tuesday, Thursday, and Saturday. However, I did a different type of cardio each day to keep myself sane. I think cardio is soooo boring; so I have to mix it up. I did my cardio either upon waking, after my workout, or before my last meal.
Ex. Day 1 stair climber
Ex. Day 2 treadmill at high incline
Ex. Day 3 stationary bike
Ex. Day 4 run outside with sprints for 10 second mixed through
Here’s my nutrition program on workout days from 12 to 8 weeks out:
Meal 1: One whole egg, 7 egg whites; 8 oz chicken or turkey; 1/2 cup oatmeal
Meal 2: 2 scoops Muscle Provider and 2 scoops Ultimate Muscle Protein; 16 oz water
Meal 3: 6 oz turkey or chicken breast and 6 oz 96% lean beef; 7 oz red potato or sweet potato or 1 cup cooked rice; 2 cups vegetables
Meal 4: (preworkout) 2-3 scoops Muscle Provider
Meal 5: (post training) 2 scoops Muscle Provider and 3 scoops Mass Maker
Meal 6: 10 oz chicken, turkey or fish; 2-4 cups spinach or other leafy green vegetable or salad w/ 2 tbsp Newman’s Own Dressing
Meal 7: Ultra Size Crepes (same recipe as above) Or 8 oz turkey or chicken breast, one whole egg, 5 egg whites; 1 cup omelet vegetables
I took one scoop Creatine Select before breakfast and after training; and 1 scoop Glutamine Select first thing in the morning; 2 scoops during my workout, and one more scoop before bed. I also took 20-30 Mass Amino during my workout.
On non workout days I cut the calories and complex carbs as follows:
Meal 1: one whole egg, 7 egg whites; 8 oz chicken or turkey; 1 grapefruit
Meal 2: 1 scoop Muscle Provider and 2 scoops Ultimate Muscle Protein; 16 oz water
Meal 3: 6 oz turkey breast or chicken breast and 6 oz 96% lean beef; 2 cups vegetables
Meal 4: 1 scoop Muscle Provider and 2 scoops Ultimate Muscle Protein; 16 oz water
Meal 5: 10 oz chicken, turkey or fish; 2-4 cups spinach or other leafy green vegetable or salad w/ 2 TBS Newman’s Own Dressing
Meal #6: 8 oz turkey breast or chicken breast, one whole egg, 5 egg whites, 1 cup omelet vegetables
Supplement Program pre-contest
Same as above but since I was not training on these days I did not take any of the supplements that are listed immediately before, during, or after training.
Shhh! Don’t tell Roger but I was giving myself a cheat meal every Friday night for my 6th meal! Yeahhhh, I know, this is bad but it tasted freakin’ AWESOME! Pizza, chicken wings, you name it, I ate it.
Another great food that I love is sushi. This became one of the staples in my diet for meal three on workout days. Of course, I was very particular about staying within the ratios of what I was supposed to eat. I stuck with tuna and salmon sushi and I really got to know the people at the restaurant so they would make it any way I needed it. The rolls I ordered would have greater amounts of fish and less rice. This food digested quickly and left me looking for more about an hour later. Try it! You might like it!
This four-week program really got things rollin’ for my fat burning (even with my cheat meals). At the end of this portion of the pre contest dieting I weighed 242 lbs and my body fat had dropped down to around 9%. I was still actually getting a little stronger in the gym and still receiving great pumps. My goal was to be 6% or less at the four week mark. This meant I still had some serious work to do. So I did what every desperate man in pre contest dieting would do in this position.
In Part II, I will break down my pre contest regimen from week 8 all the way through contest day. Be ready because it is NOT FOR THE FAINT OF HEART!