Contest plan

Competing in Pro Qualifier Masters division

By: Bill Woolsey
Magazine 17 #2

Out of shape for 20 years, Now I’m in the best shape of my life at 44.

In my teens and early twenties, I was really into working out and bodybuilding and spent a couple of years as a personal trainer. I yo-yo dieted all through my late twenties and thirties and by the time I hit 40 I had gained 70 pounds of fat. My diet was horrible, with lots of fast food and junk food. I was sick of my clothes not fitting. I was ashamed to take my shirt off. My blood pressure was too high. I finally said, "Enough is enough!" and decided to get serious about my health.

Long story short, I went back to the basics and achieved the best shape of my life in my 40s! I’m now competing successfully in bodybuilding after being out of shape for 20 years.

I REALLY enjoy competing and pushing myself to be better each show. But, having spent years abusing my body in a number of ways, I also appreciate my renewed health and peace of mind. I want to be healthy and fit more than I want to "get huge". I want to build as much muscle as I can without risking my health. Therefore, when I decided get back into weights, I knew that I would NOT use steroids or any other unhealthy means of building my body.

I have learned that there is no single workout, supplement, food, or tip that is a magic bullet. Making dramatic changes to your physique and maintaining those changes (for the average, drug-free person) requires a lifestyle change that includes consistency, hard work, and daily dedication to diet. Nothing truly good in life comes easily (if it did, we wouldn't appreciate it!!). However, good quality supplements can be a tremendous help, and you may never reach your full potential if you don’t find the right ones! I started using Beverly supplements in 2009 and have made major improvements since that time!

Preparation for a contest

I normally don’t make drastic changes before a contest. I stay lean year round, so I normally only have to lose 6-10 pounds for a show. My first couple of years competing I’d gain 20-30 pounds in the offseason and then had to diet for 20-30 weeks to lose all the fat. I found this was unnecessary and borderline unhealthy.

Now I alternate shorter cycles of building up and leaning down, staying closer to my competition weight. For example, in the off season I might concentrate on building mass for 6 weeks and then lean down for 3 or 4 weeks to trim off any extra fat I’ve gained. I try to stay between 6% and 10% percent bodyfat, so I look better year round. In the 4 weeks before a show, however, I get below 6% and I have to lighten up on the amount of weight I lift. My primary diet change during the final 4 weeks before a contest is to eat less in my big post-workout carb meal.

I eat 8 or 9 times a day, shooting for 30 grams of quality protein at each meal. I use 1.5 times my bodyweight as the measure for the number of protein grams I shoot for each day. To illustrate, at 175 pounds I make sure I’m getting (1.5 x 175) or about 260 grams of protein daily. Sources include tuna, chicken breast, salmon, and a quality protein shake such as Beverly Muscle Provider or UMP. I eat lean beef once or twice a week.

I use Beverly UMP mixed with casein before bed (mixed into a pudding with organic peanut butter or organic almond butter).

I eat moderate amounts of carbs with each meal. I have a slightly larger carb meal for breakfast (my breakfast carb of choice is oatmeal), and I usually stick with broccoli or carrots at each of the meals during the day. Post workout, I have dextrose and honey on a sweet potato to facilitate a good insulin surge, as well as growth hormone release. Both of these hormones are critical for muscle growth. They help increase protein synthesis and hypertrophy as well as decrease protein breakdown and excretion.

As an alternative post workout meal, I sometimes have dextrose on rice cakes with peanut butter and organic raw honey. As you can see, the bulk of my daily carbs come post-workout.

I get quality fat sources through 100% peanut butter or almond butter (organic), walnuts, or almonds. Whichever of these I choose, I usually mix them into my UMP pudding at night before bed or I will have some with a meal or two during the day. I also drink 2-3 gallons of water each day, mostly through huge 48oz protein shakes (water mixed with Beverly Muscle Provider or another hydrolyzed protein depending on the time of day).

Bill Woolsey posing on stage

A typical day’s diet looks like this

Each week, I have cutting and building days. On days when I train my better body parts or cardio only, I restrict carbs but keep protein at my usual amount to retain muscle. Then on the days when I train my weaker body parts (or those I am specializing on) I will have a surplus calorie day by eating more carbs, particularly post workout.

Here is an example of a "build day" for me right now. This assumes I did a 45 minute run in the morning and a solid 60 minute weight training workout in the evening with an additional 20 minutes on a cardio machine.

  • 6 AM pre run – ¼ scoop protein shake
  • 6:15 AM – run 4.5 miles (between 40 and 45 minutes)
  • 7:20 AM – 1 ¼ scoop Beverly Muscle Provider in 48 oz water, 3/8 cup oatmeal
  • 9:30 AM – 5 oz can tuna, 4 oz carrots
  • Noon – 1 ¼ scoop Beverly Muscle Provider in 48 oz water, vegetable stir fry or a large salad
  • 2 PM – 5 oz can tuna, broccoli or garden salad
  • 4:30 PM – 1 scoop Muscle Provider in 32 oz water, 4 oz carrots
  • 6:45 PM – Cardio machine for 10 minutes, followed by weight training for 45-60 minutes, followed by 10 more minutes cardio.
  • 8 PM post workout – 1 scoop hydrolyzed whey mixed with 48 oz water, 1 sweet potato with dextrose and honey.
  • 10 pm – 1 scoop UMP, 1 scoop casein, 1 tbsp peanut butter or almond butter mixed into a pudding.
I know my weekday foods are pretty boring but I eat what is convenient for me to take to work. On Saturday and Sunday I rarely eat tuna, and I eat more variety. I might eat out or cook some salmon or lean steak.

Supplements

My favorite supplements are Beverly Muscle Provider and UMP Cookies and Cream. I just recently started using Beverly Quadracarn. I use the multivite, fish oil, extra vitamin D, Branched Chain Amino Acids, Glutamine, Creatine, Green Tea Extract, and Caffeine tablets. Before a show I add 7-Keto, Lean Out, CLA, and Yohimbine HCL. I also use Mass Amino Acids and Density at various times.

Sample Training Schedule

Over the past year I got away from a regimented periodization program and just started really mixing things up. I have even gotten to the point where I rarely if EVER do the same workout twice. I train twice daily (cardio in the morning, anaerobic and cardio in the evening). Mixing it up and using a wide variety of techniques, rep ranges, tempos, and volume seems to work very well for me as I have made more progress in the past year than ever, and I have been injury free for the past year.

  • Monday – AM: jogging for 45 to 50 minutes, PM: abs and core (30 minutes), cardio (20 to 30 minutes)
  • Tuesday – AM: jogging for 45 to 50 minutes, PM: Chest and back (60 minutes), cardio (10 to 20 minutes)
  • Wednesday – AM: OFF, PM: shoulders and rotators (45 minutes), cardio (10 to 20 minutes)
  • Thursday – AM: jogging for 45 to 50 minutes, PM: biceps and triceps (30 to 40 minutes), cardio (20 to 30 minutes)
  • Friday – AM: jogging for 45 to 50 minutes, PM: swimming 500-700 meters (25 to 40 minutes), sauna (15 minutes) OR Calves and cardio
  • Saturday – AM: chest and back (1 hour), cardio (20 to 30 minutes), PM: shoulders and arms (60 minutes), cardio (10 to 20 minutes)
  • Sunday – AM: Legs (30 to 45 minutes), cardio (20 to 30 minutes), PM: calves (25 minutes), cardio (20 to 30 minutes)
Contest Placings
2011 INBF Mid-America – 1st place masters 40-49 division
2011 INBF Mid-America – 3rd place open men division
2011 OCB Mr Natural Indiana – 2nd place masters 40-49 division
2011 OCB Mr Natural Indiana – 4th place medium open division
2010 OCB Mr Natural Indiana – 6th place masters 40-49 division
2010 OCB Mr Natural Indiana – 7th place medium-tall open division
2010 NPC Mr Indiana – 1st place welterweight class
2010 NPC Mr Indiana – 3rd place masters 40-49 division
2009 OCB Mr Natural Indiana – 1st place novice tall class
2009 OCB Mr Natural Indiana – 2nd place masters 40-49 division
2009 NPC Circle City Championships – 5th place masters 40-49 division
Bill Woolsy side tricep

My contest plan for this year includes competing in Pro Qualifier shows in the Masters division. I am continually learning about training and diet and I hope to bring an improved physique to the stage again this year. I am having a good off season so far and I hope to be in even better shape in 2012!

This can be a very selfish sport if we allow it. Thanks to my wife Tracie for helping me keep my diet clean and for all she has endured and sacrificed. I am working hard to be less self-centered. This year I plan to live a more balanced life and to grow in my relationship with God. I want to be a better husband, son, friend, and person.

I have a great desire to help people overcome obstacles in their life, achieve their goals, and be the BEST THEY CAN BE!!! I recently earned my NASM Certified Personal Trainer certification and I am now working on my Certified Nutrition Specialist certification. I have a great desire to help people overcome obstacles in their life, achieve their goals, and be the BEST THEY CAN BE!!!

Please feel free to visit my website at http://itsallpossiblefitness.com/ or email me at bill@itsallpossiblefitness.com with comments, questions, or requests for training.

Thanks to all of the inspiring people in my gyms that also compete and have been encouraging to me along the way. Thanks to God, as I truly believe that with Him all things are possible!

Bill Woolsey at a Glance
Age: 44
Occupation or Education: Director of IT
Family: wife Tracie
Current Residence: Fishers, Indiana
Years training (total): 5
Height: 5’9"
Weight: 175
Favorite Bodybuilding Meal: My bedtime snack and favorite meal of the day is 1 scoop UMP Cookies and Cream, 1 scoop casein protein, 1 tbsp peanut butter or almond butter mixed into a pudding (or use walnuts instead of nut butter). I also mix in BCAAs, Glutamine, and Creatine.
Favorite supplements: UMP, Muscle Provider
What would you recommend to someone who has never used Beverly supplements before? Start with Ultimate Muscle Protein, you’ll be hooked!
In your CD player: Lecrae, Tedashii
Most Inspiring Book: Joel Osteen, Become a Better You
Hobby or interests: duathlon, triathlon, martial arts with Gary Hoyd at Elite Martial Arts in Indianapolis.