Training Nutrition Tips for the Time Challenged

By: Roger Schei
Magazine 9 #2

It’s a shame that when people ask me what supplements I use and I tell them Beverly they shrug their shoulders and say I’ve never heard of them.
But, that’s fine with me if they happen to be my competitors.


Schei Trophies

Being a full time Plice Officer, parent, and husband takes up a lot of time.

I’ve been competing in bodybuilding for five years. During my first year, 1998, I had no clue about nutrition or supplementation. The next year, I learned a little and tried several products from EAS and Cytodyne. I noticed some improvement but competition-wise I did not have much success. Another year and I got into all the hype. I’d see a freak of nature featured in a magazine saying he used such and such workout or supplement to achieve his goals. The next thing you know I’d be giving his program a try. I learned this approach is totally unrealistic.

After another year of frustrating results I ran into an old friend, Matt Saiperias, who is both a bodybuilding competitor and gym owner (Hardbodies Gym). I talked to him for a while and told him that I’d been competing for two years but had not had any success. He suggested I give Beverly International a try. Just getting some advice from a person I could trust was exciting to begin with, then I really got jacked reading the information on the Beverly website when I got home.

Schei Ab Crunch
Since switching to Beverly I’ve garnered two seconds, two firsts, and an overall title. Not bad for a guy who did not place the previous two years before!

I’ve been using Beverly International products ever since. Believe me I’ve not been disappointed. I can always count on Beverly for results. The diets and workouts are realistic. I have completely changed my physique. In 2000 I began my successful contest run. The Beverly coaches guided me each step of the way-from diets and workouts to cardio and posing. If I had a question there was always someone willing to answer my questions, and I had a lot.

Since switching to Beverly I’ve garnered two seconds, two firsts, and an overall title. Not bad for a guy who did not place the previous two years before starting Beverly.

It’s a shame that when people ask me what supplements I use and I tell them Beverly they shrug their shoulders and say I’ve never heard of them. But, that’s fine with me if they happen to be my competitors.

Being a full time Police Officer, parent, and husband takes up a lot of time. I find myself changing diapers and feeding my new twin girls between SWAT training and instructing firearms classes. There is barely enough time in the day as it is let alone to train for a show.

Training tips for the time challenged

My day starts at 4:30 or 5:00 AM. So working out at home, first thing in the morning is really a great time management technique. There are many days when I train at home using my Targit Trainer (like a Bowflex but more versatility). Other days I work out at the Police Station weight room. Typically, I warm-up with ten minutes of light cardio then hit the weights. I finish my training with either 15 minutes of HIIT or 25 minutes of medium intensity cardio. Supersets also work pretty well for saving time. As the shows got closer I do some additional cardio in the evenings to keep my metabolism cranked up.

Posing between sets not only saves posing time, but also is great for muscle separation. As a contest approaches I like to pose for 20-30 seconds after each set. For instance I’ll do a set of squats and then squeeze both legs for 20-30 seconds as hard as I can (the burn is very intense so be warned). Then I stretch them out for another 20-30 seconds before going to my next set.

Another time saving tip is preparing my food early in the week. I usually pick Sunday evenings and cook in bulk. If you can’t do a week’s worth at least cook and prepare your supplements the night before.

One training system I use that you may not have tried is based on a book by Tudor Bompa called Serious Strength Training. Here is an example of a workout that I did at 12 weeks out for muscle definition.

The first week you do 30 reps per exercise alternating from one muscle group to another
1. Leg Press 30 Reps
2. Shoulder Press 30 Reps
3. Calf Raises 30 Reps
4. Abs 30 Reps
5. Leg Extensions 30 Reps
6. Leg Curls 30 Reps
7. Lateral Raises 30 Reps
8. Shrugs 30 Reps
Most Muscular Schei

Increase the reps each week until you reach 50 on each exercise. Once you reach 50 reps then superset exercises #1 and #2, #3 and #4 and so on. The next week you’ll do a giant set of four exercises in a row at 50 or more reps. After two weeks of giant sets do all eight exercises in a row without rest for a total of 400 reps.

Now I don’t do this type of workout each training day, I mix things up so I don’t get bored. Monday and Tuesday I might use the 30-50 rep routine while I train more traditionally on Thursday, Friday and Saturday.

Sample Week’s Training Strategy:
Day Body Parts Exercises per bodypart Sets Reps
Monday: Legs, Shoulders, Abs 2-3 1 30-50
Tuesday: Chest, Back, Arms 2-3 1 30-50
Wednesday: Off
Thursday: Legs 3-4 3-4 8-12
Friday: Chest and Back 3-4 3-4 6-12
Saturday: Shoulders and Arms 3-4 3-4 6-12
Sunday: Off

Here’s a tip for abs that I got from David Payne in one of the past newsletters (NNN V.7, No.3). Train abs right after cardio for a specific amount of time or until a particular number of reps is achieved. I usually hit them for 8-10 minutes. That seems to really get them. If you don’t get the Beverly newsletters sign up for them they are packed with great information. If anyone has any questions on my training routine they can reach me at lschei1@cs.com.

In closing, I’d like to thank my wife for all her support. I could not do this without her. Kudos to the staff at Beverly who turned me into a champion, and the staff at Hardbodies Gym for their help. Remember everyday you don’t workout someone else does. Stay Strong!

Roger Schei’s Competition Diet


Meal #1
6 egg whites
5 oz. turkey breast or chicken breast
½ cup of oatmeal
Meal #2
2 scoops of Muscle Provider
Meal #3
Tuna Burger - mix all ingredients together and cook like a burger
12 oz. tuna, 2 egg whites, ½ cup oatmeal, ½ -3/4 cup chopped up onions, olives and green peppers
Meal #4
10 oz. turkey breast or chicken breast
½ cup of chopped up onions, olives and green peppers
2 cups salad
Meal #5
2 scoops Muscle Provider
Meal #6
6 egg whites
½ cup of omelet vegetables
1 cup of shrimp and 3-4 oz. of lean turkey breast
Meal #7 on Monday and Thursday:
1 cup of oatmeal, 10 oz. sweet potato, 6 oz. banana, 1 cup vegetables,
Roger Schei at a Glance
Age: 30
Family: married with three children
Occupation: Police officer
Location: Pocatello, Idaho
Contest Weight: 165-170 lbs.
Contests:
Before Beverly – I did not place in anything
After Beverly – NPC Mountain States
4th (2000),
2nd (2003)
Mr. Idaho - 2nd, 1st, 1st and
overall