Competing in NPC over 50 Masters

In my best shape Half Century Hurdle

By: Robert Simmons
Magazine 17 #4

As I approached the half century mark, I thought it might be time to give competitive bodybuilding a break. After all I’d been competing for 17 years straight, doing anywhere from 2-4 shows each year and fifty shows in all. My family life was getting more hectic, three children with school functions and sports to attend. I received a supervisory promotion at work, adding a lot more responsibility and stress.

Rather than give in and saying, "You’ve been through a lot, accomplished a lot, and now it’s time to give it a break", I decided instead to be in the best shape of my life when I turned 50. I set my sights on the 2012 INBF Iron Eagle in Savannah GA, and 3 weeks later, the NPC NC State over 50 Masters. Here’s how I did it.

I began 12 weeks out cleaning up my diet and ordering my pre-contest Beverly supplements. When my supplements arrived, I had an immediate motivational boost. I can’t explain it, but just getting the package put me into a “Let’s do this" mindset. I was set and focused on my goal.


I work a 3 on 3 off schedule, 12 hour shifts. On work days I get up at 3:00AM to get my workout and cardio in before starting work at 5:00AM. I don’t get home from work until 7:00PM. Sometimes I’d do another 30 minute cardio session prior to bed. On days off I’d sleep in until 5AM, then go to Gold’s for a 2-hour workout, and get home just in time to get the kids off to school.

Dieting at my job was always a big challenge. I work in a nuclear power plant. A large part of the plant is designated as a "radiological area" where eating, drinking, chewing gum and anything like that is prohibited because of the risk of internal radiation. I had to improvise a lot with this and move my meal times around to compensate. One thing I did to "Bridge the Gap" when a scheduled meal was impossible, was to take 8-12 Ultra 40’s to get me though until my next meal.

Bob Simmons shows how lear he gets most muscular pose

My Diet

From 12 weeks out to 5 weeks out I included a carb portion such as ½ cup oatmeal or brown rice at my first and third meals.
Starting at 5 weeks out my diet was as follows:
Meal #1:
6 egg whites, 5 oz. lean beef, and ½ grapefruit
Meal #2:
2 scoops Muscle Provider
Meal #3:
8 oz. Tilapia, 1 cup green beans or broccoli
Meal #4:
2 scoops Muscle Provider
Meal #5:
8-10 oz. Tilapia, 4 cups spinach w/ 2 tbsp olive oil and apple cider vinegar
Before bed:
1 scoop Muscle Provider and 1 tsp natural peanut butter
On Monday and Thursday I had the following carb meal in place of Meal #5:
1 ½ cup oatmeal, 6 oz. sweet potato, 1 banana, 1 tbsp butter, 1 cup green beans.


  • Ultra 40s (I chew these close to a show, they are definitely a must, responsible for that dense look, strength, and endurance);
  • Mass Aminos (Keep that constant protein synthesis.)
  • Muscle Provider (I love UMP and use it off season and during the first 7 weeks of my diet, but Muscle Provider was my first love and I rely on it the last 5 weeks.)
  • Lean Out (A great product to mobilize fat for energy and get lean without getting the jitters.)
  • GH Factor (A must at my age.)
  • Glutamine Select (Gotta have it, great to prevent catabolism from rigid dieting and intense workouts.)
  • Muscle Synergy (Kept my strength up on such a restricted diet... great to take just prior to hitting the stage, OMG what a pump!)


My training stayed pretty much the same the entire 12 weeks. The only thing changed was the rep range was increased toward the last month or so, and I did the last set for each exercise to failure.

Day 1: Chest/ Shoulders/Tris
(3 exercises each body part, 3x8-12 each)

Day 2: Legs
(3 exercises, 3-4x10-15 each)

Day 3: Back/Bicep
(4 exercises for back, 3 for biceps, 3-4x8-15 each)

Day 4: Abs/Calves
(2 exercises each body part, 3 sets to failure on each) Day 5: repeat the cycle

Cardio Schedule

12 weeks out: one 30/40minute session of cardio on the treadmill after my morning workout, 7 days a week.

8 weeks out: I added another 30 minute session at some point later in the day.

4 weeks out: I added a third 30-40 minute session every other day.

Note: I consumed 2 scoops of Glutamine Select at each cardio session to prevent any catabolic effect.

In the past I didn’t do this much cardio, I just let the diet do the work. But as I got older, I found that I needed more to get the conditioning I wanted. I’m never the biggest guy on stage, so I rely on my symmetry and conditioning.

The Result

The day finally came for my first show, the INBF Iron Eagle. Thanks to my Beverly diet plan, quality supplements, and hard work, when I took my shirt off that morning at the prejudging, there it was once again, at 50, I was hard, dry, and vascular. I swallowed down 16 Muscle Synergy, about 20 minutes prior to hitting the stage, and it was on!!! I won my class hands down. Many people back stage asked me how I had achieved such conditioning levels. I just kept repeating Beverly International.

I ate pizza that night and enjoyed my victory, but not for long, in another three weeks I would be back at it for a more difficult hurdle, the NPC North Carolina State. I had won the NPC North Carolina two times in my forties, in 2004, and 2008, but I really wanted it at 50. No one had ever accomplished that before. Those 3 weeks were tough. I had already achieved my goal of clearing the “half century hurdle”, why keep going? But I did and finally the day arrived. I made my way up to High Point, NC. I honestly didn’t know how I looked, or how I would do. I was afraid to look in the mirror during those last few days because I know how my mind plays tricks on me so close to a show. As I took my shirt off at the weigh ins I was amazed. I was drier, and harder, and just all around looked better than 3 weeks ago. I weighed in at 165; normally I am 170-174 at weigh ins. I walked out on stage for the prejudging with 9 other of the best over 50s in the state. They put me in the middle of the first call out and I never left that spot. At the end of the night, when the trophy was presented to me in the top spot I was literally in tears, exhausted, and overwhelmed. I can honestly say without my Beverly diet and quality supplements I couldn’t have done it. I trusted the diet and supps, and it didn’t let me down...

I would like to thank Roger, Sandy, and all the Beverly staff for being there for me over the years, and helping me accomplish many of my bodybuilding goals. Without a doubt your diets and products played an instrumental part in all that I have achieved. I know I couldn’t have done it without you guys.

Robert Simmons at a Glance
Occupation: Nuclear Security Supervisor
Family: Wife, Nancy, Hope (12), Austin (10), Lilly (5), Simba, my dog, and Snickers, the cat
Current Residence: Shallotte, NC
Years Training: 30
Height: 5′4″;
Off Season Weight: 120-122, Contest: 115-117
Favorite Bodybuilding Meal:
93% lean beef and sweet potato.
Supplements I’d Recommend to a bodybuilder who has not yet tried Beverly:
For anyone, at whatever level, whatever your goal, Super-Pak and the Ultra 40, Mass Amino stack is awesome. UMP is a great protein, and convenient for a meal replacement. Whatever you do, just don’t get caught up in reading the magazines and seeing all these crazy claims for some of these supplement companies. If one thing I have learned over my 30 years of training is that there is no magic pill!