Heck, I wasn’t even supposed to be in this show! I was supposed to be competing in an NGA drug-free pro qualifier that day. I’d come close to getting my drug-free pro card last year. I was 2nd in an INBF pro qualifier and won my class but not the overall in an NGA qualifier. Now, it was my turn. I was in the best condition of my life. But lightning struck twice.
First, I received a call six weeks out concerning the May 10 NGA pro qualifier. The promoter was ill and the show was cancelled. That’s okay. I found an ABA tested event scheduled for May 3. I’d just have to pick up the pace in training and diet and peak one week earlier than planned. It happened again! Ten days out from the show the telephone rang and it was the show promoter. I thought he was calling to schedule my drug test. Instead he told me the show was cancelled. Oh my goodness. Two shows in a row cancelled. Can you imagine how I felt? Well, I’ll tell you - in a word – devastated.
I almost gave up. My friends said, "Forget it, just go on and pig out." I even told my wife that it was probably time to take a break. Then I received a card in the mail from Lana and Jeremiah at Beverly International. (They’d had been with me throughout the whole contest preparation experience which I’ll get to in a minute.) They wrote that they understood how disappointed I was but to take some photos anyway since I was in the best shape of my life. So I took the photos you see here and decided to check the internet one last time. That’s where I found an announcement for the Eastern Seaboard, May 10 in Atlanta, Georgia. My wife said, "Go for it", and I did.
Now let me take you through my contest preparation in hopes that you can benefit from my experience. The first time I used Beverly was in 2002. I went from an 8th place finish pre-Beverly to a 2nd and then a 1st place finish in the drug-tested events mentioned above with Beverly. In the past I thought all supplements and supplement companies were about the same. Now I was convinced there was a difference.
Here’s a brief personal profile if you’d like to check your stats with mine and follow my program. I’m 34 years old, married, 5"10", and weigh 200-210 off season. I’ve been training thirteen years. My final show weight is in the 175-180 range. Let’s get into the program I followed to get into the best shape of my life.
I started six months out from the show with a fax to Beverly. I outlined my goals for the coming year, like all of us I wanted to add some lean muscle mass while keeping my bodyfat in check. A ten-week diet with alternating gaining and hardening phases worked perfectly. I ate six meals per day plus a post workout drink of six scoops Mass Maker.
A top 5 finish in an NPC national qualifier was quite an accomplishment
The supplements I used were Super Pak with my first meal, 4 Mass and Ultra 40 with each meal, 3 Advanced Antioxidants after training, 3 ZMA - 30 minutes prior to bed, and 25-30 Mass Aminos throughout my training. During the hardening phase, my diet retained the same basic structure. The only changes I made were to add 2 Lean Out per meal, up the Ultra 40 to 6 per meal, switch from Mass to Muscle Mass BCAA’s during training, cut out the heavy cream, and discontinue the Mass Maker post workout shake.
During the hardening phase, my diet retained the same basic structure. The only changes I made were to add 2 Lean Out per meal, up the Ultra 40 to 6 per meal, switch from Mass to Muscle Mass BCAA’s during training, cut out the heavy cream, and discontinue the Mass Maker post workout shake.
My training consisted of basic core exercises 2 on, 1 off, 2 on, 2 off. Day 1: Chest/Triceps: Bench press; incline db press, db flyes, db pullovers, close grip bench, superset of pushdowns and dips. All done for 3 sets of 6-10 reps. Calves: heavy calf raises (4 x 8-12) and light calf raises (4x15-20). Day 2: Back: chins (4 x 12), DL (3 x 10), bent rows (4 x 12/10/8/6), reverse grip front pulldowns (3 x 8-12), Straight arm pullover (3 x 10-12), abs. Day 3: Off Day 4: Legs/Calves: Squats (5 x 12/10/8/6/4), Leg press (4 x 10-16), leg extension (3x 12-15), superset leg curls and straight leg DL (3x 10-12), superset seated calves (5 x 10-12) with free standing calf raises (5 x 25-50). Day 5: Shoulders/Biceps: Military press (4 x 12/10/8/6), db laterals (3 x 8-12), db bent laterals (3 x 8-12), barbell curl (4 x 12/10/8/6), incline db curl (3 x 8-10), machine curl (2x 8-12). Days 6 and 7: Off Two months later my bodyfat was at 8.6% and I was carrying more lean mass than ever before. At sixteen weeks out from the contest (or what I thought would be my contest) I received my nutrition plan for the next six weeks. This plan consisted of three - two week intervals. I followed the same supplement plan listed above for the leaning phase and added 16 Muscle Synergy per day to continue to increase my lean muscle mass on this slightly restricted. The base diet for the first two weeks can be seen below: Weeks three and four: The diet remained the same except the oatmeal was increased to one cup in Meal 1, and Mass Maker was increased to four scoops in Meal 5. The guys at Beverly told me that as I continued to get leaner, an increase in complex carbohydrates could help me spike my metabolism for the harder dieting to come. My Exact Beverly Nutiition Plan at 16 Weeks Out
Meal 1: 1 whole egg, 5 whites, 5 oz. chicken breast, ¾ cup oatmeal, 1 Tbps flax oil
Meal 2: 2 scoops Muscle Provider, 1 scoop 100% Egg, 16 oz. water
Meal 3: 4 oz. chicken breast, 4 oz. 93% lean beef, 6 oz. sweet potato, 1 cup vegetables
Meal 4: 3 scoops Muscle Provider (preworkout)
Meal 5: 2 scoops Muscle provider + 2 scoops Mass Maker, 18-32 oz. water as a post workout shake.
I received 60 grams of protein and 30 grams of complex carbs from this shake alone.
Meal 6: 8 oz. steak or 10 oz. fish, 2 cups salad with 2 Tbps Newman’s own dressing
Meal 7: 6 oz. chicken breast, 1 whole egg, 5 egg whites, 1 cup omelet vegetables
5 Numbers Would be Called... 1 of Them Was Mine! My Final Contest Diet at 6 Weeks Out Meal 1: 1 whole egg, 5 whites, 5 oz. chicken breast, 1 grapefruit Meal 2: 2 scoops Muscle Provider, 1 scoop 100% Egg, 16 oz. water Meal 3: 4 oz. chicken breast, 4 oz. 93% lean beef, 1 cup vegetables Meal 4: 2 scoops Muscle Provider Meal 5: 3 scoops Muscle Provider Meal 6: 8 oz. steak or 10 oz. fish, 2 cups salad with 2 Tbps Newman’s Own dressing Meal 7: 6 oz. chicken breast, 1 whole egg, 5 whites, 1 cup omelet vegetables. On Monday and Thursday, I had a carb up meal-1.5 cups oatmeal, 10 oz. sweet potato, 1-cup vegetables, 1 banana, 1 Tbps butter-in place of meal seven. Muscle Provider Goo Mix 1 scoop each Muscle Provider, peanut butter, and honey for a pre pump miracle. Weeks five and six:
The harder dieting was here. Oatmeal was reduced to ½ cup, and Mass Maker was eliminated. Now my post workout shake was three scoops Muscle Provider in water.
With eight weeks to go my final contest diet evolved. The complex carbs were gone and the twice-weekly carb meal was added.
With two show cancellations I was beginning to think I’d have to settle for just looking good by myself in my room.
My training intensity increased by limiting the rest interval between sets, and utilizing supersets and drop sets. I added four - thirty minute cardio sessions and tried to increase the number of calories burned by 10% every two weeks. Everything was running like clockwork. I could see positive changes daily.
In ten days my bodyfat decreased another 1.5%. I was so pumped. Three weeks to go and I was the best I’d been. That’s when I learned of the show cancellations. But after I received that much-needed pick me up card from Beverly and found another contest to enter (albeit it was not the drug-free pro qualifier I had set my eye on) I focused on the final week.
With a week to go my body composition was down to 4.5%. I have to admit that Beverly’s diet plan not only put me in my best ever condition, but it was certainly easier to stick with than any I had ever designed. The last week my diet was the same through Wednesday. My water intake was increased by 50% from Sunday through Thursday. On Thursday, my meals consisted of 6 oz. 96% lean beef, 1 scoop Muscle Provider, and ½ grapefruit. I ate this 5 times with the standard carb meal for a 6th meal. Friday was the same except the carb meal was cut in half. All my supplements were doubled the last week and I started loading potassium. Water was cut back to normal Friday until 6:00 p.m., then only sips.
Saturday, when I woke up, I knew I was ready. I actually felt well rested. This is very unusual for me as I am usually nervous the night before. I ate, put on a coat of Pro Tan, got ready and went to the civic center. There were a lot of people waiting. I tried to remain calm; I put my headphones on and tried to visualize my posing routine. They finally called the competitors meeting. There were 50 athletes competing; ten in the middleweight class. This was gonna be a dogfight. Everybody in my class looked great.
I started on my peanut butter/honey/Muscle Provider goo. Man, that stuff was awesome! About 45 minutes before going on stage, I put on a thin coat of Dream Tan then pumped up about 15 minutes. When we took the stage, they lined us up and judged quarter turns, then comparisons both in ascending and descending numerical order. They must have worked us for at least fifteen minutes. Then they dismissed us until the evening.
At the evening show they went through all the classes first, then the guest posers, and reserved all the awards until the very end. So that’s where I left off, standing backstage just hoping they’d call my number. They finally got to the open men’s middleweight class. Just five numbers would be called. One of them was mine! I made the top five. I ended up fourth and was thrilled. I had just finished top five in an NPC national qualifier.
It was a rocky road with the cancellations and contest plan upgrades, but I competed in the best shape of my life. I reached a level of conditioning that I never thought possible. Thanks Beverly! Special thanks to my wife and kids for putting up with me and to my coworkers for picking up the slack as the show got nearer.
A final word of advice, "If anybody reading this is thinking about trying Beverly, just do it. You’ve got nothing to lose and everything to gain."
NNM 9 issue 2