Couple’s Competing

I Won my class in Bikini

My husband Men’s Physique

Never did I imagine that I could ever get first place. Paul and I were extremely happy to take home our swords (which our kids thought were "way cooler" than trophies).

By: Nicole Tesar

My husband, Paul has always enjoyed lifting, and even competed 15 years ago. I was a college cheerleader, but didn’t consider myself an athlete. We had to lift 3 days a week, which I disliked, but I really enjoyed running. I started running at about age 15 and have always gone back to it whenever I felt like I was starting to get out of shape. Problem was, I always seemed to be getting hurt. My first knee surgery was my junior year in high school and I’ve had 2 more since, all the result of running. I was afraid lifting would cause me to "bulk up", but just about the time I met Paul, I had started to incorporate weight training and yoga into my overall fitness routine. I noticed that I was injured less often and my arms were getting shape that they never had.

Nicole & Paul outside contest
In This Together

A Couple’s Journey to Competing

Paul and I attended our first NPC show together, the Natural Northern USA, four years later. I was fascinated by the competitors. I didn’t know how or when, but I knew someday I wanted to "do that". It became a bucket list item for me and rekindled Paul’s interest in the sport as well. But, we were married with 2 kids, full time corporate jobs, living in suburbia and the whole idea of competing seemed completely out of the question. When would we train? Could we ever be that strict with our diets when we had 2 kids to feed too? Add to those challenges, the fact that my job included a good deal of travel. How do people ever diet like that when they travel? We were so busy already, it seemed completely impossible.

After Personal and Financial Setbacks, We Get Serious about Getting In Shape and Paul Decides to Compete.

In January 2012, after many months of extreme stress due to a failed relocation, 2 houses on the market, severe health issues in both of our families... among other things, we decided it was time to seriously get in shape, clean up our diets, and Paul set a goal of competing in the 2012 Natural Northern show. The very first thing I saw him do in preparation for that show was order Beverly International supplements. He had been using them off and on for years and raved about them. So, along with his supplements, he cleaned up his diet and started training hard. The day of the competition, I think I was more nervous than him. It was wonderful to watch him onstage that evening, he looked amazing and his confidence completely inspired me. He placed 9th in the Mens Physique division and decided he wanted to do another one to see if he could do better. The next show was the Julie Palmer Showdown about 2 months later.

I Decide to Join Him

As we drove home after visiting my family in Cincinnati for Easter that April, I expressed that I wanted to try to do the show with him and compete in the Bikini class. It was a VERY lofty goal; I only had 7 weeks to train and no clue what I was doing. Paul said "I have no doubt... I know you, and you can do anything you set your mind to". That was all I needed to hear, I started making major changes the next day – eating much more protein, less carbs, ate more often (about every 2-3 hrs) and started taking Beverly International supplements. I wasn’t exactly sure what supplements I needed, but Paul said without a doubt I would need Lean Out, UMP and 7-Keto. The only thing I was concerned about was the 7-Keto because I was very caffeine sensitive. But, I eased into the 7- Keto and had no problems at all.

The last 2 weeks were absolutely brutal and I did pretty much everything wrong. I did way too much cardio and burned off some of that hard earned muscle I wanted to show off. I still had too much fat left, so my solution Paul pulled me up and dusted me off and I just kept going. The day of the show came and it was surreal, we’d finally made it. I placed 3rd in my height class (Bikini B) and 4th in my age class (Bikini Masters 35+). I was elated... Everything seemed worth it, I was going home with 2 trophies. This time Paul didn’t place as well as he would have liked, but he was excited for me and I felt amazin

The last 2 weeks were absolutely brutal and I did pretty much everything wrong. I did way too much cardio and burned off some of that hard earned muscle I wanted to show off. I still had too much fat left, so my solution was to run... A LOT... I ran about 7 miles a day those last 2 weeks and it was exhausting.

The show was an amazing experience. I was so nervous, but being there together with Paul was a complete bonding experience. Paul kept telling me "what happens next" as the show progressed and although I did not place very well (15th), I wouldn’t change that day for anything. I learned so much, and met some wonderful competitors who are now friends. My husband placed 2nd and we were both ecstatic. We met with the judges after the show and I learned that I looked "flat" onstage and also needed to work on posing and tightening my hamstrings and glutes.

4 Months Later I Do Better

Paul and I set our sights on another show, the NPC Natural Northern on October 6th. This time, I wanted to do it right. I incorporated more lifting, heavier weights, more variation in cardio (not just running) and more Beverly International supplements. My regimen included UMP, Lean Out, 7-Keto, Energy Reserve, Glutamine Select, and Muscularity. Although I did suffer a 3 week setback (an Achilles injury due to... you guessed it... running.) I knew that I did pretty much everything I could for the show. Paul and I spent early mornings leading up to the show side by side on the cardio equipment in our basement. It wasn’t easy to fit everything in while maintaining our "real lives", but we made it work. The keys were planning, staying organized and most importantly, emotionally supporting each other. There were days when a part of me wanted to quit, but Paul pulled me up and dusted me off and I just kept going. The day of the show came and it was surreal, we’d finally made it. I placed 3rd in my height class (Bikini B) and 4th in my age class (Bikini Masters 35+). I was elated... Everything seemed worth it, I was going home with 2 trophies. This time Paul didn’t place as well as he would have liked, but he was excited for me and I felt amazing.

We decided to stick it out 2 more weeks and compete in the NPC Monster Mash in Cincinnati. That show was especially important to me because I grew up in Cincinnati and my family still lives there. That meant my family could come and see what all this "body show" (that’s what our 5 year old son calls it) stuff is all about. My mom, dad, sister, brother and our 2 kids attended. Kennedy and Gabriel even dressed in their Halloween costumes for the show. Paul placed 5th in Men’s Physique and I won my class in Master’s Bikini. Never did I imagine that I could ever get first place. Paul and I were extremely happy to take home our swords (which our kids thought were "way cooler" than trophies). I was so overwhelmed, that I cried before I even got offstage. I was greeted backstage by Paul picking me up, spinning me around, and telling me how proud he was of me.

It was by far one of the best experiences of my life.

So here we are today in our first "off season" and actually itching a little to get back to our training and diet. We have set our sights on several shows in 2013 starting with the NPC Northern Kentucky Championship. We look forward to continuing to compete and challenge ourselves individually while leaning on each other for advice and support and with each show coming closer together as a couple.

PAUL’S DAILY NUTRITION PROGRAM:
Paul 2nd Mens Physique trophy

(One meal every three hours)

MEAL ONE: 6 egg whites; ½ cup of oats with cinnamon and sugar free maple syrup

MEAL TWO: 2 UMP protein pancakes or 1 ½ scoops of UMP

MEAL THREE: 8oz chicken breast w/ Mrs. Dash; broccoli, salad w/ balsamic vinegar

MEAL FOUR: 8oz salmon; green beans

MEAL FIVE: 8oz chicken breast w/ Mrs. Dash; broccoli, salad w/ balsamic vinegar

MEAL SIX: 1 ½ scoops of UMP

SUPPLEMENTS: Muscularity, Glutamine Select, Lean Out, 7-Keto, UMP

NICOLE’S DAILY NUTRITION PROGRAM:
Nicole Masters Bikini trophy

MEAL ONE: 6 egg whites with salsa; 1 serving "Cream-of- Wheat" (or oatmeal) with cinnamon and sugar free maple syrup

MEAL TWO: 8oz skinless chicken breast; 3.5oz sweet potato; salad w/ balsamic vinegar

MEAL THREE: 8oz chicken breast w/ Mrs. Dash; broccoli, salad w/ balsamic vinegar

MEAL FOUR: 8oz chicken breast (stir fry with onions and green beans)

MEAL FIVE: 6 egg whites w/ salsa

BI SUPPLEMENTS: Muscularity, Glutamine Select, Lean Out, 7-Keto, UMP

Other supplements: Vitamin C, Multi Vitamin & Mineral, Vitamin E, Folic Acid, Selenium, Zinc

Training

Paul and I follow similar training programs, but I typically train early in the morning after cardio, while Paul does cardio in the morning and goes to the gym after work. We workout 5 days a week. Our exercises and sets/reps are similar. Here’s an outline of our schedules for you. Specific workouts for each part follow. Any differences between Nicole and Paul are noted.

Paul: Day 1: Chest & Calves, Day 2: Legs, Day 3: Triceps & Biceps, Day 4: Shoulders & Hamstrings, Day 5: Back & Calves

Nicole: Day 1: Triceps & Biceps, Day 2: Legs, Day 3: Shoulders & Hamstrings, Day 4: Back, Day 5: Chest & Calves.

Chest & Calves
Chest *SUPERSET #2 AND #3*

  1. Flat Bench Press: 4 sets of 12 – 15 reps
  2. Incline Smith Machine Press: 4 sets of 12 – 15 reps
  3. Flat DB Flyes: 3 sets of 12 – 15 reps.
  4. Peck Deck: 3 sets of 12 – 15 reps

Note: Nicole performs 3 sets of each exercise above. Calves *SUPERSET #1 AND #2*

  1. Seated Calf Raise: 4 sets of 20 – 25 reps
  2. Leg Press Calf Raise: 4 sets of 20 – 25 reps
  3. Standing Calf Raise: 3 sets of 20 – 25 reps

Legs
Ride stationary bike for a 10 minute warm-up

  1. Leg Extension: 2 sets of 15 – 20 reps (as a light warm-up)
  2. Hack Squat: 3 sets of 12 – 15 reps (heels together, every third workout do a drop set on the last set)
  3. Leg Press: 3 sets of 12 – 15 reps (wide stance, toes pointed out)
  4. DB Lunges: 5 sets of 12 – 15 reps
  5. Leg Extension: 5 sets of 12 – 15 reps (last set do a drop set)

Triceps and Biceps

Triceps

  1. Lying Triceps Extensions: 3 sets of 12 - 15 reps
  2. Triceps Cable Pushdowns: 3 sets of 12 – 15 reps

Note: Nicole also performs 4 sets of DB Kickbacks 12-15 reps

Biceps *SUPERSET #1 AND #2*

  1. EZ Curl Bar Curls: 3 sets of 12 – 15 reps
  2. Alternating Curls: 3 sets of 12 – 15 reps
  3. Concentration Curls: 3 sets of 12 reps non-stop

Shoulders and Hamstrings
Shoulders *SUPERSET #1 AND #2*

  1. Smith Machine Military Press (behind the neck): 5 sets of 12 – 15 reps
  2. Standing DB Side Laterals: 5 sets of 12 – 15 reps
  3. Shrugs: 4-5 sets of 12 – 15 reps

Note: Nicole skips the shrugs and substitutes a superset of Leaning 1 Arm Laterals and Presses on the Strive machine

Hamstrings
*SUPERSET #1 AND #2 (be sure to stretch after each superset)

  1. Lying Leg Curls: 3 sets of 12 – 15 reps (last set do a drop set)

Stiff Leg DB Dead Lifts: 3 sets of 12 – 15 reps.
*Nicole adds 4 sets of 12 on the Butt Blaster machine, as well

Back and Calves
Back

  1. Seated Cable Rows: 3 sets of 12 – 15 reps (Last set do a drop set)
  2. Lat Pulldowns (to the front): 5 sets of 12 – 15 reps
  3. DB Rows: 3 sets of 12 – 15 reps non-stop
  4. Hammer Strength Rows: 5 sets of 12 – 15 reps
  5. Lat Pulldowns (to the back of neck): 5 sets of 12 – 15 reps Calves Same as Chest & Calves day

Nicole does abs every other day alternating option1 and 2 as follows:

Option 1: Flat Sit Ups: 2 sets of 100 superset with Leg Raises 2 sets of 20 – 30

Option 2: Incline Sit Ups, Leg Kicks, and Flat Sit Ups: 1 set of as many as possible each exercise

Paul does abs every day as follows:
  1. Decline sit ups: 5 sets of 50
  2. Leg Raises: 3 sets of 20 – 30
  3. Side Leg Raise: (for obliques 3 sets of as many as possible)

Paul and Nicole Tesar at a Glance

Tesar Family

Age: (Paul) 34; (Nicole) 37

Occupation: (Paul) Senior Credit Risk Analyst; (Nicole) Regional Manager for a Pharmaceutical Company

Family: daughter, Kennedy (12); son, Gabriel (5)

Current Residence: Avon, OH Years training: (Paul) 16 years; (Nicole) 8 years

Height/Weight: (Paul) 6’; 190lb off-season, 175lb contest; (Nicole) 5’3"; 120lb off-season, 110lb contest

Favorite Meal: (Paul) Steel cut oats w/ vanilla UMP and natural peanut butter; (Nicole) UMP vanilla w/ crunchy peanut butter, topped with light Cool Whip

Favorite supplements: (Paul & Nicole) 7-Keto and Lean Out stack; helps with energy and reduces cravings via blood sugar management

What would you recommend to someone who has never used Beverly supplements before? Try UMP, especially cookies & creme, there is no better tasting protein out there.

Most Inspiring Book: (Paul) The Bible; (Nicole) Finding My Balance ˜ Mariel Hemingway

Words to live by: (Paul) "Nutrition and training are similar to the two wheels on a bike. If both are in working condition you can go anywhere, but if one is flat – you’re not going to get anywhere." ˜ Lee Labrada; (Nicole) "It is amazing what you can accomplish if you do not care who gets the credit." ˜ Harry Truman

Couples traning:

»  Lynn Roth and Bill Richardson
About a couple of bodybuilders who overcame genetic flaws to become champions

» Amber Steinmetz
Team Steinmetz Competing as a Couple

» Jodi Habschied
Complete Contest Preparation Together
Most challenging years of our lives

Magazine 18 issue 1

Roger Riedinger
Losing fat while maintaining maximum muscle male female diet

Team Beverly
The Secret of a Low Carb Diet and Maximum Muscle

Jim Ockington
How Competing.. May Have Saved My Wife’s Life

Steve Kuchinsky
Becoming a Fitness Model

Marcus Jefferson
5-Phase Bodybuilding Nutrition Plan

Sandy Riedinger
Beverly Beat Winter 2013

Donnie Johnson
Now Might be the Time for Your Next or Even First Bodybuilding Contest

Hyla Conrad
Full Steam Ahead – Nutrition, Training, Cardio, and Visualization for Figure Competition