Natural Ohio competition nutrition plan

Happy ending to this story I placed 2nd in the Natural Ohio less than 11% bodyfat

By: Paulette Bolen
Magazine 6 #4

I know this personally from experience.
If you have the passion to accomplish something and you put all of your body, soul and mind into it, you WILL succeed.

With just nine weeks to go before the 2000 NPC Ohio Natural, I decided to enter the show. Was I nuts? I’d allowed myself to lose everything I had achieved physically during the past year and more! I certainly had serious doubts about my decision to compete. But what the heck? What could I lose by trying? What I did know was that if I wanted to accomplish this transition I better get to Beverly International – quick.

I competed once before so I knew what I was up against. For the 1999 Monster Mash I trained and dieted for four months (nearly twice as long as I was allowing myself this time.) Even then dieting and training was really difficult. I was attending college at Miami University. My mom would make my food and send it up to me every weekend, and my friend Rob was nice enough to come up and train me every evening at the Recreational Sports Center to keep me on track. After 4 months of preparing for this show I weighed in at 114 pounds (down from 122) and 12.8% body fat (down from 23 percent). I’d have to do better this time.

Paulette with Trophy

My Amazing Transformation was a direct result of a full-fledged supplement program


In the past I’d try a little of this or that, but during these 9 weeks it was 100% Beverly: I took 4 – GH factor capsule with 3 – Lean Out capsules three times daily. I used 3 – Energy reserve and 6 – Muscularity before and after all cardio and traing sessions.

Last time it was tough but this time it was going to be even harder. A few months after the 99 show I realized I was slacking bad! I had some good excuses, though. It was hard to eat healthy in the dining halls. I just didn’t have time to train. You know the excuses. It finally got to a point where it seemed I couldn’t control my eating. I was too embarrassed to work out. It got to the point where I refused to even show my face at the Rec Center.

When I finally came home for the summer in May I weighed an embarrassing 130 pounds at 28% body fat. I had no other choice than to get back into the gym and try to lose some fat and regain my muscle tone. Another roadblock and potential excuse I’d be working 50 hours a week at my summer job. I knew I’d have to train before and after work, but I finally told myself, This is it! No more excuses! I’ve got to do it now! Besides I was back home where I had my mom to prepare my food, Rob to keep me on track in the gym, and of course Roger and Sandy at Beverly International just a half hour away so I could work with them one on one.

No Nonsense Magazine played an important role in keeping my motivation high. The issue featuring Joni Lee (Ms Cincinnati) was particularly inspirational. Joni’s amazing transformation served as my role model. I hung her before and after photos on my refrigerator as a constant reminder of what I too could achieve with self–discipline, perseverance and the right nutrition and training plan.

My next move was to get the best diet plan possible. So I headed right down to Kentucky to visit Roger and Sandy. At my first appointment I told Sandy I wanted to compete in the Natural Ohio in Cleveland on August 17th and I would do whatever it took to get there. I had nearly 25 pounds of fat to lose to get down to my goal of 11% body fat. Sandy set me up on a diet and supplement program and warned me that there was to be absolutely NO cheating. There was just not enough time to correct any mistakes. I was going to have to lose fat and GAIN muscle at the same time! The diet was strict and training was going to have to be intense for me to shed this much fat in just 9 weeks.

My First Personalized Supplement and diet program
Meal #11 whole egg + 3 egg whites
3 oz. 93% lean beef
½ cup oatmeal before cooking
Meal #2
Protein Drink: 2 Scoops Ultimate Muscle Protein and 12–oz. water or
5 oz. chicken or turkey breast, 5 strawberries
Meal #3
5 oz. chicken (before cooking)
4 oz. sweet potato or ½ cup cooked brown rice
1 cup vegetables (broccoli, etc.) or salad with 2 TBS. Low Cal Dressing
Meal #4
(Same as meal #2)
Meal #5
6 oz. 93% lean beef, chicken, turkey, fish and
once or twice weekly sirloin steak
2 cups vegetables
2 tsp Flax Oil

Vitamin Program

My comprehensive supplement program proved essential. Despite my strict diet I actually noticed an increase in energy levels. In the past I experienced both a loss of strength and energy when dieting. This time it was just the opposite more energy and strength! I trained moderately heavy; two body parts a day, five days a week. Every morning before breakfast I did cardio on the Step Mill at a VERY intense resistance and high speed pace. I followed this plan for 4 weeks and then went back to Beverly International for my final 5 week plan.

Now my diet became tighter still.

My Final Five Week

Supplement and Diet Plan
Meal #1
6 egg whites
½ cup omelet type vegetables or grapefruit, 4 strawberries)
Meal #2
Protein Drink: 2 scoops Muscle Provider, 3 strawberries, 12 oz. water
Meal #3
5 ounces chicken or turkey breast (weighed prior to cooking)
2 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.)
2 tablespoons Cider Vinegar and 1 tablespoon Sunflower Oil (or other vegetable oil) for a dressing
Meal #4
6 oz. can tuna, 2 egg whites, 1 small carrot or tomato
Meal #5
5 oz lean meat (chicken breast, turkey breast) or 6 oz. Fish
1 cup vegetables (green leafy is best here, spinach, asparagus)
Meal #6
6 egg whites
1 cup veggies

Monday and Thursday: Eat in place of your 6th meal at the end of the day: 2 Servings Cream of Rice or 2/3 cup cooked rice, 6 oz. sweet potato, 4 oz. banana, 1 cup vegetables, 2 tsp. butter or oil – no supplements with this meal

motivation in final weeks

With just a couple weeks left I was still having pretty good workouts but my diet was starting to take its toll. I wasn’t sure if I could make it another two weeks. Let’s get this show on the road.

At two weeks out I went back for another visit. Roger and Sandy were absolutely astounded to see the transformation I had made. They told me I was well on my way if I could hold on tight for the rest of the ride. My motivation just jumped through the roof! All I could think about was being up there on that stage showing everyone what I had accomplished in just nine short weeks of dedication, determination.

Now, we were coming down to the wire. The final week had arrived. It was time to make a few final adjustments. My potassium, water, and salt intake were fine–tuned to help me lose any excess water. I performed fast paced upper body training sessions Monday through Wednesday. I cut my cardio out Wednesday morning. I posed for 15 minutes three times each day that week and continued to get more and more defined. I took Energy Reserve before and after these posing sessions. That final week I achieved a condition I had only dreamed of before.

Paulette Bolin Contest pic

Back from Miami University for the summer, a loss of 25 lbs fat in just 9 weeks!


The happy ending to this story is that I placed 2nd in the Natural Ohio Bodybuilding competition weighing in at 110 lbs. at less than 11% bodyfat. The results’ a 17% drop and 25 pound loss of bodyfat. Unbelievable! I couldn’t have done it without Rob and my parents’ support, but most of all without the help of Roger and Sandy guiding me every step of the way! I would have never made it if it weren’t for them. They are the most patient and caring people I have ever run into. When you have hundreds of people you are dealing with on a no–carb diet, I guess patience is a necessity! Thank you so much guys, this was the greatest summer I have ever had dieting and all. I feel like I am leading a new life now and this time I’ll continue my commitment to a lifestyle of health and physical fitness..
Thank you,
Paulette Bolen

Comment: I hung Joni Lee’s before and after photos from the NNM on my refrigerator

As a constant reminder of what I could achieve with self–discipline, perseverance and a Beverly International nutrition plan.


NNM 6 #4